RNT Fitness Radio

Happy New Year to everyone, I hope you all had an amazing Christmas period and are recharged and ready for what I hope to be a much less of a rollercoaster ride compared to the unpredictable nature of 2020. We're kicking it off with another instalment of #AuthenticAF, and this one is all about the interesting links between psychology and physiology, training technique and injuries. We started off with a quick training update, and it segued into all sorts of interesting topics, so without further ado, let's dive in. "Pain is so much more than a physical injury" - Ivan Gavranic Timestamps: [00:00] – Intro [02:00] – Agenda: Reflection on what is achieved this year physically [05:00] – Realizations from injury-free experiences [07:10] – Body signs and appreciation [07:40] – Identity on prioritizing body and fitness [09:00] – Time management to train [11:41] – Common Excuses [14:20] – Head focus when doing training [16:27] – Body movement when doing training [20:55] – Connecting to your muscle [24:52] – Forms will develop overtime [28:50] – Muscle tension on your body [31:00] – Deadlift [35:03] – Variants of goals to chase [40:43] – Linking Psychology to Physiology [43:55] – Akash's Manifestation of stress on skin [46:44] – Injuries linked to traumatic experiences [51:40] –Training videos [53:20] – Realizations and Coach Discussions [58:05] – Body Imbalances Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

The final episode of 2020 and this one is a big one for my 4th solo episode where I cover my top 10 things learnt throughout the year. It's been a year full of growth, and hopefully a few of my insights can help you in some form heading into 2021. I want to take this opportunity to thank everyone who's supported the journey, tuned in through the year, and helped spread the mission of using the physical as the vehicle. Without further ado, here's my top ten learnings of 2020. "Nothing is a coincidence" - Akash Vaghela Timestamps: 00:00 – Intro 2:23 – Lesson 1: The power of a journal 4:40 – Lesson 2: The Gut never lies 6:43 – Lesson 3: Entrepreneurial roller coaster 11:50 – Lesson 4: My success definition hasn't evolved since the last one 14:15 – Lesson 5: Environment dictates growth, performance, and success 16:56 – Lesson 6: Growth vs goals 20:09 – Lesson 7: It's a dire industry we're in 23:27 – Lesson 8: Everyone has a book in them 25:34 – Lesson 9: Missing traveling 28:07 – Lesson 10: Communication and Relationships 32:03 – What does 2021 hold? 35:56 – Parting words Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode I'm joined by RNTer Poonam Patel, who's been on an incredible journey whereby she's shed the skin of her old self to transform into a new woman with a new behaviour, mindset and identity. Losing near 30kg en route to her checkpoint, consolidating well and investing while using the physical as the vehicle, Poonam embodies everything about our transformation ethos, and is why I always say that the reason everyone should transform is because quite simply, you owe it to yourself. "You need ego to let go of your old identity" - Poonam Patel Timestamps: 00:00 – Intro 01:55 – 15 years in the making 6:13 – Travelling and gaining weight 9:00 – Shedding the skin 10:42 – Seeking external gratification mindshift 15:58 – Time as a deception 17:58 – Ownership of your health and fitness 20:20 – Trial & error process 23:06 – How to determine good information vs bad 25:03 – Identity shift 27:23 – Using ego to let go of Poonam 1.0 29:32 – P.A.B.L.O. method 33:01 – Gratitude journaling 38:18 – Integrating changes to new identity 41:03 – Goal posts to inner growth 42:00 – Physical as a vehicle 44:00 – Poonam 3.0 45:22 – Advice to new starters 46:40 – Checkpoint advice 49:42 – Vulnerability 50:34 – Parting words Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

I've been wanting to write this for about two years. With 2020 drawing to a close, it was the perfect opportunity to reflect on what's quite frankly, a dire industry to be a part of. With so much potential for good, I've had enough of seeing the cowboy nature of an industry that's screaming for accountability and education. I don't expect this to be popular, but it's the raw truth. If you feel triggered, that's okay - that might be a sign to rethink how you're operating. There's a lot of good in this industry, and the right people will understand my sentiments. It's up to us to continue on a strive to make it a better place. You can read the full article at: www.rntfitness.com/fitness-industry-thoughts

On the final episode of #AuthenticAF before Christmas, we talk all about the wonderful fat loss benefits of grapefruit oil, how to gain 3 inches in four weeks, and other ludacris claims spouted by some of the most popular magazines out there at the moment. We then dive more into realistic rates of muscle gain, how to keep performance at the forefront of your mind during building phases, and why gaining body fat is a necessity to build muscle. "Without that stimulus the surplus is just making you fat." - Ed Pilkington Timestamps: 00:00 – Intro 1:52 – Magazines and false expectations 7:45 – Clever magazine titles 10:49 – Myth: Hormone CCK 11:37 – Myth: A cold bottle of beer can help you lower heart disease 12:44 – Cherry picking studies 14:04 – Oils to help your gut through massage 17:20 – Essential oil placebo 19:50 – Focusing on real change rather than a quick fix 21:55 – Unrealistic expectations on muscle gain 26:28 – Tell tale signs someone is on gear 27:59 – Illusion of looking bigger when you're leaner 33:26 – Staying lean and building muscle 42:10 – Why gaining body fat is a necessity to build muscle 45:35 – Realistic rates of muscle gain Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

This is a special episode where I'm joined by the first ever member of RNT, Karan Joshi, who after coming initially to get into shape for an Ibiza trip, has since embarked on a journey in the past 3.5 years that has seen him transform, evolve and build a lifestyle solution. In this episode we discuss how the company has evolved since it's inception, the ways to approach each of the five phases, and what some of his biggest lessons have been. "Think about what you did to get there and keep that in mind." - Karan Joshi Timestamps: 00:00 – Intro 01:53 – The beginnings of the first RNT journey 03:55 – Training and being a tennis player 07:54 – Karan's trigger moment 09:15 – Beyond the Ibiza body 11:50 – Nutritional Education 15:32 – Karan's current nutrition process 19:57 – The love of training, form, and accountability 23:00 – Growth mindset 24:31 – The RNT journey over the years 25:10 – Self-care and training 29:10 – The physical is the vehicle 34:03 – Family, friends and socialising 36:36 – The evolution of the RNT Transformation Journey 39:02 – The RNT community 39:51 – Accountability 41:32 – Both sides of the Investment Continuum 48:00 – Staying in shape for life 53:31 – Final words Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On another episode of #AuthenticAF we discuss all the different types of muscle we often hear about: from lean, long, nimble, lengthy, bulky, 3D, toned and so on. And why muscle is just muscle. We then segue into a chat around genetics, and just how much is dictated by the way you're built. Comparison syndrome is something that's rife in the fitness world, so we share our own experiences and what you can do to alleviate the pressure of comparison that is so prevalent. "It's not until I internalised the whole thing, that I realised what's going on, and educated myself enough that the external validation or comparison started to disappear" - Akash Vaghela Timestamps: 00:00 – Intro 01:56 – Leg stretching mobility 03:17 – Foam Rolling 07:14 – Muscle knot and adhesion 08:33 – Feeling tired on mobility routine 09:35 – Stretching to lengthen your muscles 12:14 – What causing your hip flexors to be weak 13:13 – Your brain sending signals when you are in pain 16:59 – How to build the muscle that you want 18:30 – How should women tone muscle 21:58 – Getting too big has never been an issue 22:43 – What happens to your muscle as you get older 26:43 – Body image, body dysmorphia, and comparison syndrome 32:01 – Improving yourself within 33:05 – Differences in genetics 38:31 – Shifting your goal from metrics to self improvement 42:12 – Falling in love with the process rather than the goal 47:02 – Don't delay accountability 51:12 – Misconceptions about scale numbers 53:39 – Negative recomp 55:11 – Good form and high levels of effort is what's needed to see results Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. On another episode of #AuthenticAF we discuss all the different types of muscle we often hear about: from lean, long, nimble, lengthy, bulky, 3D, toned and so on. And why muscle is just muscle. We then segue into a chat around genetics, and just how much is dictated by the way you're built. Comparison syndrome is something that's rife in the fitness world, so we share our own experiences and what you can do to alleviate the pressure of comparison that is so prevalent. "It's not until I internalised the whole thing, that I realised what's going on, and educated myself enough that the external validation or comparison started to disappear" - Akash Vaghela Timestamps: 00:00 – Intro 01:56 – Leg stretching mobility 03:17 – Foam Rolling 07:14 – Muscle knot and adhesion 08:33 – Feeling tired on mobility routine 09:35 – Stretching to lengthen your muscles 12:14 – What causing your hip flexors to be weak 13:13 – Your brain sending signals when you are in pain 16:59 – How to build the muscle that you want 18:30 – How should women tone muscle 21:58 – Getting too big has never been an issue 22:43 – What happens to your muscle as you get older 26:43 – Body image, body dysmorphia, and comparison syndrome 32:01 – Improving yourself within 33:05 – Differences in genetics 38:31 – Shifting your goal from metrics to self improvement 42:12 – Falling in love with the process rather than the goal 47:02 – Don't delay accountability 51:12 – Misconceptions about scale numbers 53:39 – Negative recomp 55:11 – Good form and high levels of effort is what's needed to see results Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Welcome back to another episode of RNT Fitness Radio, where I'm joined by physique and exercise specialist James Sutton to discuss optimal exercise mechanics and execution to get the most out of your training. A training program on paper doesn't mean anything without execution, and the fundamental of any training endeavour is proper technique for your body, which is where James and I dive into – covering optimal mechanics for squatting, pressing and pulling variations. If you're ready to level up your training, tune in and take notes. "If we don't use it, we lose it." - James Sutton Timestamps: 00:00 – Intro 01:56 – The 'Big 3': squat, bench and deadlift 06:25 – Why the squat might not be the best leg exercise 11:09 – Are you built to squat? 14:36 – Machines vs natural exercise 16:42 – Tension and muscle growth 18:40 – Chest training and development 21:18 – Top tips for chest workouts 27:02 – Position control and risk 31:03 – The importance of personalised programmes 33:19 – Stretching, load and range 38:53 – Why everyone is a beginner 40:45 – Longevity in the game 44:30 – Matching strength and resistance profiles 47:34 – The physical is the vehicle 49:28 – The void 53:17 – Education Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On another episode of #AuthenticAF we discuss the real competition we're facing in our industry, the strategic food addiction created by big companies, childhood associations formed with food, the power of your inner circle, commonalities of fad diets, and why your environment is so critical for your long term success in everything you do. This one's a fascinating insight into how when we think competition in the fitness world, we're up against industries whose sole focus is to have you addicted to the opposite behaviour we espouse. "The diet itself is the easy part to follow, you've now got to create the lifestyle for the future, and that's the hard bit." - Akash Vaghela Timestamps: 00:00 – Intro 02:00 – The real competition: Netflix and fast food 09:03 – Food and social conditioning 11:50 – Socialising and surrounding yourself with like-minded people 17:58 – Staying in shape vs quick fixes 18:59 – Fad diets 24:40 – The connotations of the word 'diet' 26:42 – Diet 'tribes' 31:42 – Myths around salt 39:05 – The team's experience of fad diets 45:57 – Intermittent fasting 53:39 – Replacement foods 57:12 – GOMAD diet 59:53 – Squats and pullovers Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode of RNT Fitness Radio I'm joined by singer Lucy Spraggan, who first sprung to the limelight for auditioning on X-Factor in 2012, and since gone on to produce a number of top chart albums. More recently, after years of struggling with alcohol, she went totally sober and decided to go headfirst into getting into shape. What transpired was a whole new body, lifestyle and mindset, and in this episode we discuss this transformation, as well as the struggles she faced, managing her new identity and what we can do to make gyms more female friendly! "The only validation that should matter should be from you." - Lucy Spraggan Timestamps: [00:00] – Intro [01:58] – Waking up in Vegas, and just running [04:33] – Drinking to escape, and escaping drinking [07:43] – The struggle with moderation: restrictive diets and excessive drinking [10:36] – The importance of nutritional education [12:29] – Gaining more attention [14:04] – The impact of fitness on mental health [15:38] – Introspect and big lifestyle changes [17:54] – Lucy's advice to breaking addiction [19:45] – Social stigmas and 'fit-shaming' from both men and women [21:40] – Accepting a new identity [22:22] – Quick fixes vs lifestyle solutions and rewiring behaviours [26:08] – Dealing with body dysmorphia and internal fears [29:01] – The importance of transforming your mindset [29:49] – Failure to recognise recovery [31:03] – Lucy's new 'physical' music video [32:00] – Life on tour and being physically and mentally present [35:45] – Gender stereotypes in the gym [41:17] – Lucy's new socially-distanced tour Thanks so much for listening! If you like this episode, please subscribe to "RNT Fitness Radio" and rate and review wherever you get your podcasts: Apple Podcasts Stitcher iHeart Radio For any podcast suggestions, or if you'd like to get in touch, please do so on podcast@rntfitness.com here. We'd love to hear from you! If you're in the UK, and you use supplements, I'd highly recommend checking out Reflex Nutrition, where they're giving you up to 40% on all their range if you use the code PTRNT at checkout. I've been using Reflex for nearly a decade, with their Micro Whey being one of my favourite whey proteins. It's grass fed, hormone free, and digests so well compared to most on the market. Check out their full supplement range, including all your transformation basics and plant based alternatives, on https://reflexnutrition.com/ and use PTRNT at checkout for up to 40% off. Resources: Take the Transformation Quiz Our Book: Transform Your Body, Transform Your Life Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn