RNT Fitness Radio

It's episode 103 and today I'm joined by fellow RNT coach all the way from Down Under, Ivan Gavranic! The last time Ivan was on the podcast he was on the other side of the table as a client, so this is a cool episode where we chat about his transition from being ten years on the gym floor, to fully online with us at RNT. We also touch on how Ivan inspired my recent shoot, how he's stayed lean all throughout 2019 while discovering a new set point level for his body, and why, how you do one thing is how you do everything. We finish by talking about one of Ivan's biggest passions, flexibility training. A few months back I remember him sending me a video of him doing an overhead bar hold whilst going into a side splits. I responded in complete surprise only for him to reply back and say it was his daily warm up! If you're interested in becoming more flexible, mobile and injury free, Ivan shares some gold on here, while also dispelling many of the myths that surround stretching, yoga and where most people tend to go wrong. ''Your physique and level of leanness should be adding value to your life, not subtracting from it'' Ivan Gavranic Timestamps: 1:22 – Results of the recent blood test 5:55 – Hunger and appetite signals 7:31 – Staying leaning for a whole year 12:13 – Why being lean adds value to his life 22:46 – Minimising decision fatigue 24:27 – The love for the Sopranos 25:01 – A journey from PT to online coaching 30:15 – Ivan's sleep habits 36:43 – Ivan's training and love for flexibility 40:55 – How to get involved 48:31 – Breathing for flexibility 49:44 – Yoga and flexibility 53:23 – One tip on how to improve on your flexibility 57:02 – How to pronounce Ivan's name 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

There's been a growing debate in the industry between those who recommend high and low training volumes. I've always been on the side of lower volumes, and found better results in strength, muscle and recovery from doing so. To explore this topic deeper, I decided to bring on two experts: Paul Carter and Dr Scott Stevenson, to share their knowledge. We discuss the benefits of low volume, the drawbacks of high volume, and why if you opt for high volume approaches, you may be selling yourself short on results, and wasting a lot of time! As always, Paul and Scott don't hold back, and we go deep into two hours of training talk. For anyone who's wondering whether they're getting the most out of their workouts, you'll want to listen to this. We cover mindset, visualisation techniques, mind muscle connection, and how to get the most out of the least. "If you can't grow with 15 sets a week, then there's nothing magical that's going to happen at 20'' - Paul Carter Timestamps: 1:10 – What is low volume? 9:13 – Creating intensity 11:43 – Going past the newbie gains 16:32 – Leaving reps in the tank 19:21 – Training personalities 22:03 – Brad Schoenfeld's training volume study 41:37 – How to psych yourself up 45:59 – Performance and arousal 51:22 – Importance of visualisation 54:01 – Mind muscle connection 1:11:35 – Bosu ball training 1:16:17 – High volume training 1:38:22 – Paralysis by analysis 1:42:04 – One point for the average person in nutrition, training and healthy lifestyle 1:54:23 – One tip for anyone in their 40s and 50s 1:58:36 – Being health driven 1:59:02 – One habit to build off on 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

In this week's episode of RNT Fitness Radio, I speak to RNT client Baiju Solanki, who as of today's release, has just turned 49 years young, is down 20kg, and in the shape of his life, having just completed a photoshoot to mark the occasion! I love it when someone like Baiju comes along, as he puts all excuses to bed. Despite balancing being a father to three children, a thriving business, speaking all over the world, and being on the cusp of 50, he's managed to completely transform his body and change his life this year. Incidentally, he was our first joiner of 2019, as he decided to mark the New Year and start the year right by signing up at midnight, and making a commitment to himself to transform. Fast forward 10 months, and he's hit his first check point, and in today's episode, we talk about his why behind starting, the benefits he's experienced as he's worked through the phases. We then shift gears and talk about his three step process to changing your game for the better, why most people fail, and why time and being 'busy' is an excuse. Given his extensive experience in mindset coaching, there were some real golden nuggets here anyone can apply to take their life to the next level. ''I love excuses, as much as I can destroy them'' - Baiju Solanki Timestamps: 1:48 – Baiju's writing process 2:40 – Photoshoot countdown 7:25 – Chef Baiju 9:14– What triggered the start? 11:22 – Being the first client to sign up in 2019 13:03 – Cleaning the palate phase 15:27 – Are you busy? 18:45 – Health markers 22:03 – The photoshoot 25:07 – Not intimidated by the gym 26:06 – Changing your game 27:59 – Inner game 28:40 – The game plan 30:19 – Action 31:44 – The why behind the why 33:22 – The biggest road block for most people 36:12 – Social stigmas 37:39 – How to develop a winning mindset 40:47 – The last ten months 45:45 – Emotional eating 48:13 – What next for Baiju? 50:04 – One tip for anyone starting the process 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

We've hit a century at RNT Fitness Radio! To mark the special occasion, I decided to bring on my greatest mentors and supporters in life: my parents! In a candid episode, we dive into their reaction to my change in career choice, their roots in Africa, social stigmas and community shifts, the secrets to successful relationships – both romantically and within families, where my drive comes from, and their thoughts on what we're building at RNT. Nothing at RNT would be possible without their support – they've been there through every part of the rollercoaster journey, the highs and the lows, so it only made sense to mark episode 100 with them. ''If you have good education, you can go anywhere in the world'' Dipak Vaghela Timestamps: 1:37 – Going back in time 4:46 – Entrepreneurial roots 11:54 – Moving to Pinner 12:29 – Life here vs Africa 15:16 – How Akash's parents met 21:39 – Secrets to a successful marriage 27.16 – Importance of communication 31:02 – Tips for young parents 36:04 – The career shift for Akash and his parents 41:48 – Akash's theatre story 50:51 – Social stigmas 52:55 – How did Akash's parents feel when he competed in bodybuilding 57:51 – What has Akash been like since he started RNT? 1:02:52 – How has RNT impacted Akash's parents? 1:09:02 – The RNT community 1:15:05 – Proudest moment of RNT 1:16:41 – Parting words from the parents 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

Today's episode of RNT Fitness Radio is recorded straight outta Cali as we dive into a serious discussion about some hard truths we've had to face, and many of our clients struggle with when building a lifestyle solution for themselves in the long run. We talk about the dangers of buffering and why it's only a short term solution, the identity crisis everyone goes through when they've gotten lean for the first time, defining a lifestyle solution, and why self awareness, mindfulness and knowing what you truly value is the key to living a lean and healthy lifestyle year round. We top and tail the episode with our Consolidation updates, and Nathan goes deep on some of the struggles he's been facing, and what his action plan is to combat some issues he's spent the last decade dealing with. This one's no holds barred, hard hitting, and sure to make you think. It's episode 99, and it doesn't disappoint. ''You're only missing out, when you're not 100% aware of what you want'' - Akash Vaghela Timestamps: 1:20 – The California trip 2:01 – Akash's consolidation update 4:53 – Identity with food 8:19 – Short term buffering vs long term portion control 16:26 – Meal hygiene 20:31 – How to stay lean 101 22:27 – What if I want to live my life? 25:43 – Social pressures 28:02 – Questioning yourself 36:52 – Meal hygiene practices 41:33 – Keys to successful consolidation and leanness 44:10 – Intuitive eating 48:52 – Nathan's consolidation plans 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

We've got a very insightful episode today with two fellow RNT'ers, Archana and Nehal Bhandari. Both first came to us at RNT in January with the goal to get into incredible shape, boost their confidence and be an example to their children. Ever since, they've both embraced and completely immersed themselves into the lifestyle, which explains the awesome results they achieved! Over the course of the first 20 weeks, Archana dropped 10kg, and Nehal lost 15kg, and ever since, they've consolidated and maintained very effectively, despite their busy lifestyles of work, two children and a vegetarian diet with no eggs! Speaking of being vegetarian, Archana's background as a trained chef really comes to shine here as she uncovers her thoughts on spicing up typical veggie meals, and how simple changes in ingredients can create great results! We finish up on the episode diving into minimalism, introspection and the art of decluttering, which was very interesting, and will be of great value to many of you listening here today. I hope you enjoy this one! ''RNT helped simplify our lives'' Timestamps: 1:21 – Archana's homemade peanut butter 4:17 – How Archana got into cooking 9:52 – Why this year was different to previous years 11:41 – The photoshoot challenge 13:08 – Archana and Nehal's why 17:05 – Archana and Nehal's goal post photoshoot 19:32 – Balancing life and transformation 22:55 – Three killer tips for everyone 29:04 – How Archana got into cooking professionally 30:36 – Cooking kids' food and how to make it interesting and healthy 33:08 – Wholesome Indian meals 34:16 – Archana's daily quotes 35:48 – Minimalist lifestyle 42:27 – What drove Archana towards the simplicity lifestyle 48:12 – Social media and identity 49:45 – Advice for Women who are struggling with Identity crises 52:40 – What does identity mean to you now? 53:19 – How do they manage social occasions now 56:27 – One tip for anyone starting their journey now 59:20 – Rapid fire questions for Archana and Nehal 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, and today I'm joined by one of our RNT clients, Dan Hill. Dan's a serial entrepreneur in the world of property, and over the past year has completely transformed his body to get into the shape of his life. In this episode, we talk about the journey Dan's so far, and how an extended phase of Cleaning the Palate served him so well in achieving his photoshoot condition, as well as his experiences in Consolidation so far. Where this podcasts gets really interesting though is when we discuss the art and characteristics of high performance, the mindset required for it, and the introspection and insights you gain through the dark periods of a transformation. This is a candid and raw episode where we both go deep into why we do what we do, common struggles of high performers, and why ultimately, as Dan likes to say, success and failure are both very predictable. ⁣ "Success and failure are both very predictable" Timestamps: 2:38 – Post photoshoot 8:56 – The mental game 11:04 – The mind games throughout the transformation 16:52 – What pushed Dan towards a photoshoot 21:43 – Insights Dan gained from the experience 22:15 – Creating hacks during the transformation 25:43 – The last 10 years 30:48 – Emotions during the cut 35:17 – Being relentless 36:24 – Social stigmas 38:08 – What drives someone 45:18 – High performance and burn out 45:35 – Dan's yang 46:48 – Finding balance 49:50 – What is high performance? 54:15 – Following the blueprint 59:40 – Parting words from Dan 1:01:58 – Rapid fire for Dan 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, and today I'm joined by Luke Johnson, the founder of the newly launched Personal Trainer Collective. In this podcast today we talk about Luke's motivations in the industry, what makes the PTC so unique, as well as diving into many of the mistakes and struggles many PTs experience, both online and in person. If you're a coach, personal trainer or fitness enthusiast, you're going to love this one. ''A coach should have an impact of your life'' Timestamps: 1:12 – The PTC team 3:03 – Online training 7 years ago 5:59 – Birth of Shredded by Science 8:21 – Journey to becoming a PT 16:09 – Realities of being a personal trainer 21:35 – The trainer education 26:33 – The birth of PTC 35:00 – Differences in PT and Online coaching 43:40 – Tips to busy people, parents and business owners 50:09 – Luke's why 54:54 – PTC's mission 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, and I'm super excited for you all to listen to this one. A very special episode with close friend and long term training partner, Minil Patel. Minil's story is interesting because while he's been training hard for 10 years, he's never had truly peeled back the layers to see what was underneath. This year he decided to flip the switch, and get absolutely shredded. What's unique about his story is that he's done it completely vegan, and working erratic shifts as a doctor, which is why we've coined him the Vegan Doctor in this episode today! During the podcast, we dive deep into veganism, his ethical reasons behind turning vegan two years ago, how he made the transition, as well as dispelling many of the myths that surround veganism and making progress in your physique. We also go into how this transformation process has reshaped Minil, and why the impact it's had was only possible because he'd spent a decade building such a strong foundation. No matter where you are in your own journey, this is one not to be missed. Let's dive in. ''If you're a doctor that's preaching health to people, food is your medicine'' Timestamps: 1:23 – Post shoot 4:53 – Why Minil turned vegan 7:55 – Mini's last steak 9:37 – Minil's ethical reasons 15:57 – Animal agriculture 19:20 – Processed red meat 21:52 – Day in the life of Minil 26:09 – Fibre in the vegan diet 28:12 – What's the deal with soy? 30:47 – Mock meats 34:21 – Questions for Minil 34:39 – Optimal leucine content 38:32 – Best and worst parts of being vegan 45:25 – What is wrong with being vegetarian 48:46 – Hindus and milk 50:38 – India and cows 54:31 – Egg industry 58:39 – Did Minil come across any challenges as a vegan? 1:00:17 – Mini's training foundation 1:04:09 – Genesis gym days 1:06:19 – Favourite moments training with Akash and Shyam 1:09:27 – Minil's lift progressions 1:12:31 – Being a doctor 1:17:40 – What motivates him to train 1:19:41 – Why did he get shredded? 1:22:26 – Minil's body fat distribution 1:23:58 – What did Minil learn during this process? 1:25:26 – What Minil learned about himself during the process? 1:29:38 – Rapid fire for Minil 1:34:18 – What's next for Minil 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

Today I'm very honoured to be joined by Abdul Buhari, a phenomenal British athlete who competed in the discus event at the London 2012 Olympic Games. What's interesting about Abdul's story is it's unlike the traditional athlete. For most of his career, he was actually working both part and full time as a banker for Credit Suisse, which is almost unheard of in the athletics and banking circles. And so in this podcast today, we dive into this lifestyle of balancing the two, the sacrifices he had to make, the mindset approach he had, and the lessons he learned. Abdul's now full time in banking but is still heavily involved with the athletics circles, helping many of the younger athletes develop and prepare for upcoming competitions, while also taking part in many mental health initiatives in and out of the sport. ''Failure taught me, helped me commit and go after what I want'' Timestamps: 1:27 – Abdul's background 7:52 – Abdul's injury history 9:25 – Growing up in an Estate 14:47 – Mixing athletics and banking 24:22 – Abdul's training 30:55 – Abdul's mindset 34:52 – Mindset techniques 35:54 – What the Olympics taught Abdul 40:57 – Craziest story from the Olympics 45:24 – What Abdul is doing now 47:20 – Coaching the next generation 49:14 – Mental health 52:44 – Advice for anyone struggling with mental health 55:38 – Rapid fire questions 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