RNT Fitness Radio

Welcome back to another episode of RNT Fitness Radio, and today I’m joined by one of the members of our RNT Family, Dhilon Solanki. When it comes to transforming your body, it’s often thought that there’s only one way, one timeframe and one path. But what Dhilon’s transformation really highlights is how it’s exactly the opposite.  You can only run your own race, and everyone’s journey will be different. In Dhilon’s case, his best results actually came on what’s come to known as his second wave.  In 2017 he first came to us with a goal of getting a six pack by Christmas, but after failing to address his ‘why’, he didn’t experience much change and struggled to find his groove. A few months later, Dhilon came back with a vengeance, and this time embraced the lifestyle and knew what he wanted to achieve here.  He regained control of his day, channelled all his energy into this challenge, and completely transformed both his body and life. Physically, he finally got the six pack he wanted, but mentally everything changed. You’ll hear about the many benefits he’s experienced in the episode, but what struck out to me most was his ability to now use his transformation challenge as a springboard to push himself out of his comfort zone in all areas of life. Dhilon’s now in a deep Investment phase, is learning more about his more body everyday, and is continuing to build a real lifestyle solution that’ll allow him to be fit and healthy for life.  ‘’It’s part of my lifestyle 24/7. This has helped my career, business, life, family & friendships, and that’s been fantastic!’’   Dhilon Solanki Timestamps: 1:37 – Dhillon’s journey before RNT 4:26 – Health problem in the family’s history 8:52- The lightbulb moment 10:30 – Why the first attempt failed 15:27 – The second wave 19:00 – Trusting the process 25:36 – Dhilon’s ‘’why’’ 27:43 – Creating generational health 29:08 – Creating a remarkable experience with clients 33:01 – Consolidation phase 38:38 – The building phase 40:47 – How to make it a lifestyle 48:07 – Dhilon’s mentors 52:46 – What’s next for Dhilon? 59:04 – 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

Welcome back to another episode of RNT Fitness Radio, and today I’m joined by natural bodybuilder and contest prep coach, Cliff Wilson. Cliff is a leading figure in the world of natural bodybuilding and has used a combination of scientific principles with newer, experience driven techniques to help amass over 100 pro cards, over 50 pro titles and multiple world champions. In today’s episode we discuss the art of coaching, the psychology behind long term transformation success, as well as his unique peak week and dieting strategies.  Cliff’s all about the 1%, and he leaves no stone unturned in today’s episode  ‘’If you want it badly enough, you can overcome any obstacle’’          – Cliff Wilson Timestamps:   1:02 – Where Cliff is based 5:04 – The online coaching business 7:03 – How Cliff has evolved as a coach 12:03 – Protein in the off-season 18:59 – General population vs Athletes 22:31.- Building mental toughness 26:09 – The last 4 weeks of the diet 29:01 – Stress and overeating 35:41- Craziest dieting experience Cliff’s ever had 39:25 – How low is too low? 44:28 – Foundations to a positive reverse 53:16 – Peak week and rapid backloading 1:04:52 – How Cliff got into coaching 1:14:51 – Cliff’s new book 1:20:51 – Rapid fire questions for Cliff 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 another member of the RNT Family, Adam Goff. Adam’s an extremely successful entrepreneur in the world of property, and today we discuss why being on your A game physically is so critically important to being on your A game in business. One area that Adam’s passionate and very knowledgeable about is his concept of life by design. Back in in December I met up with Adam and we spoke for hours on this subject, and ever since, it’s completely changed how I operate on a day to day basis, and how I plan for the future. He’s a master of time tracking, prioritising and living the life of your own choosing, so if this is an area you struggle with, you’re going to gain a lot of value from this. We also discuss nutrition education, staying in shape while travelling, and how anyone who wants to be a high performer needs to be taking care of themselves both physically and mentally at all times.   “You have to see the journey as a marathon, not a sprint” – Adam Goff   Timestamps: 3:12 – Being around like-minded people 4:49 – Who is Adam Goff? 5:34 – Adam’s early start in business 6:31 – Adam’s journey before RNT 12:24 – Why you need to time track 17:09 – Why the scales aren’t the best way to judge success 19:12 – The tricks your mind will play 22:41 – The reverse diet 28:03 – Adam’s case study 30:17 – How to stay in shape while travelling 37:50 – Adam’s love for salad 38:09.- How getting lean has helped Adam as an entrepreneur 42:11 – Why routine is key 45:04 – Life by design and the key concepts 50:09 – Sunday Sanity 52:53 – Goals vs processes 52:14 – Meal prepping 59:51 – What’s next for Adam? 1:01:16 – 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

Welcome back to another episode of RNT Fitness Radio, and today I’m joined by one the members of the RNT family, Pretesh. It all started for Tesh when he was having sporadic bouts of heart rate spikes and high blood pressure that were triggering severe pulsing headaches. Luckily, instead of going with prescribed blood pressure tablets, Tesh decided to take matters in his own hands and reclaim his health through improvements in his body composition. He started his journey by dropping his first 10kg in 6 months, and then upon joining RNT, has proceeded to drop another 20kg in 20 weeks. At the same time, he’s also dropped more than 10 inches off his waist, and his doctors and a DEXA scan confirmed he’d obliterated his visceral body fat to practically zero levels! This isn’t just life changing, but life extending. In today’s podcast, we dive deep into the psychological hurdles of a transformation, social stigmas that make it tougher, and how the physical is a real vehicle to enabling transformation in all areas of your life. This is a no holds barred episode where Tesh lays it all out, and talks about what it’s really like to transform not only your body, but your life overall. “This isn’t just life changing, but life extending” – Pretesh Patel   Timestamps: 1:29 – Pretesh’s training right now 3:14 – Pretesh’s preparation for Asia 5:51 – The initial journey 7:20 – Yo-yo dieting 10:04 – The initial triggers: chest pains, headache and blood pressure 15:31 – Starting RNT 17:40 – Keys to success 21:06 – Why structure is key 22:36 – The last 6 months 26:00 – Gaining 9kg in 3 days 29:01 – Challenges Pretash faced during his transformation 33:53 – Social stigmas 34:00 – Body composition stats 38:42. – Physical is the vehicle 50:01 – The RNT family 53:33 – What’s next for Pretesh? 57:34 – 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

This one’s deeply personal, and I’ve been wrestling with the idea of releasing it ever since we recorded it. In the end I decided to go for it, and I hope that the lessons and experiences shared on it will help at least one person listening. We’re all human, and we all have our weaknesses. Luckily, my greatest weakness is my biggest passion. I love what I do, and I love what we’re creating at RNT. The problem is, this love means I work at an intensity that’s relentless, and I regularly flirt with burnout and exhaustion. I’ve always thought I was indestructible, and that I could always ride the fine line between high performance and burnout. But then in February this year, I had my wake up call. The long awaited wake up call. I’ll explain what happened in the podcast today, but what’s it taught me is that if I want help as many people experience the life changing benefits of what focusing on the physical with RNT can do, I have to help and take care of myself first. I’ve been running at 150mph for a long long time, and I needed an MOT. The universe told me to slow down, and life was teaching me an important lesson. I need to learn to tame the type A personality within me, and I know many of you with similar tendencies will understand where I’m coming from here. I still train hard, eat well and stay in good shape year round. But where I go wrong is burning the candle at both ends, forgetting boundaries of working hours and environments, and losing myself in my mission. It’s a paradox that I’ve been struggling with for a while, and I’ve now seen the dangers of continuing to ride the fine line. A couple of weeks ago I was in Sorrento with Nathan, and in an effort to slow down, we decided to go to a local traditional Italian restaurant for some homemade pasta and meatballs, and a bottle of local Sorrento wine. When we got back to our hotel, we decided to pour another glass and hit record on an episode, and see where it takes us. We both ended up sharing our Quarterly Insights for the first part of the year, both of which you can find in today’s show notes, while reflecting upon many of our struggles and areas we’re working on in our lives. It’s been an interesting few months, and it’s really highlighted to me that as much as I love helping people with RNT, I really need to protect the driver of the car, myself. I hope you enjoy today’s episode, and if you can relate to what we discuss today, we’d love for you to reach out.    ‘My greatest weakness is my biggest passion’ – Akash Vaghela   Timestamps: 4:30 – Quarterly insights 8:06 – What Akash has learnt this year 10:22 – Can tracking go too far? 13:20 – Akash’s wakeup call 25:53 – Protecting your day 27:13 – How often do you develop a new skill? 28:37 – The blonde Ed Sheeran 34:44 – How to journal? 42:08 – Understanding yourself 50:33 – It’s more than the physical 57:31 – Perceived level of stress 1:03:01 – Why people chase complexity 1:12:48 – Nathan’s quarterly insights 1:17:52 – The dip 1:19:51 – Half marathon 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. Today I’m joined by one of our RNT coaches Indi Rajpal, who’s been on an incredible journey over the years, and overcome many struggles to get to where he is now. His reason for getting into the industry is extremely strong, which I’ll let him explain in today’s episode. What strikes me about Indi is he’ll never give up, and will fight to the end. At 21 he was hit by a bus that left him with a brain haemorrhage and being told he had 2 days to live. Five years later he was diagnosed with Hodgkin’s Lymphoma which led to a year of chemotherapy, and going up to between 120 to 130kg bodyweight. After having lost the equivalent of another human, Indi’s on a mission now to help as many of people overcome their own struggles and limiting beliefs to live a life of fulfilment on your own terms. A truly incredible episode, and I can’t wait for you to hear Indi’s story. “The meaning for something is given when you give it the meaning, everything is neutral in life’’  – Indi Rajpal   Timestamps: 3:46 – What are your beliefs? 5:36 – The importance of journaling 8:47 – Indi’s journey 21:09 – Indi’s definition of happiness 26:21 – Empowering others 34:11 – Comparing yourself to others 45:08 – Indi’s passion 52:41 – Being an introvert 1:10:51 – 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

Welcome back to another episode of RNT Fitness Radio, and today I’m joined here live with Mr Kmak to talk about the different stages of change you will go through during your transformation. It’s a little different to the phases we talk about in the RNT journey, and instead, this discussion is based on the transtheoretical model, which is a psychological theory from the 80s that’s been used in many fields to help the process of altering problematic behaviour patterns such as smoking, eating junk or a sedentary lifestyle. Through this, we also discuss our own personal experiences of letting go of perceptions, comparisons and other limiting beliefs that have been guilty of taking us down spirals of paralysis by analysis and spinning our wheels. So, without further ado, let’s dive in Do you want to be entertained, or do you want to see results? – Team RNT    Timestamps: 1:03- New beard sponsorship 5:23 – Pre-contemplation stage 7:24 – Contemplation stage 10:13 – Preparation stage 15:04 – Action stage 18:15 – Maintenance stage 22:43 – Termination stage 26:57 – Akash’s fake progress 30:37 – Supplement hopping 36:24 – Akash’s ‘No carb with a cheat day’ diet 39:11 – How heavy will you be when you’re lean 42:35 – Discussing body dysmorphia 44:50 – The influence of social media on comparison syndrome 48:52 – The environment 52:04 – 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

Today we’re joined by one the members of the RNT Family, Minal Patel, who’s achieved an incredible transformation as a mother of two in her 40s juggling a busy work, family and social life. I really enjoyed talking to Minal here and hearing her incredible insights on creating generational health, and her ways of inspiring her growing children to be more aware of their health and lifestyle. This segment alone will be a game changer for any of you parents listening in here. We also talk about her struggles before her RNT journey, and how through a focus on strength, muscle building and further evolving goals, she’s managed to break out of the dieting cycle to get into the shape of her life, for life.    ‘It’s been a complete lifestyle change, I’m never going back.’ – Minal Patel   Timestamps: 1.10 – Minal’s typical working week 2.10 – Marathon training 11.02 – Marathon nutrition 14.13 – Increasing strength and muscle building for women 16.43– Advice for women who are stuck in the dieting cycle 19.01 – Minal’s journey so far 27.16 – Why the London marathon is so important to Minal 30.00 – Minal’s why 38.55 – Creating generational health 42.12 – Biggest challenges during a dieting phase 44.29 – Social stigmas 54.00 – How Minal came off BP medication 55.49 – Minal’s tips for clients 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 very important episode of RNT Fitness Radio as we discuss the Five Phases of the RNT Transformation Journey. Each of these phases are an integral part of every RNTer’s Transformation Journey, and we dive into each phase separately and uncover the lifestyle solutions that can help you maximise each one, which are: Phase 1 – Clean the Palate, Phase 2 – Process, Phase 3, Consolidation, Phase 4 – Investment and Phase 5 – Reward. Where we spend most of our time, and go really deep into, is the Consolidation phase. We talk about the dangers that many of you will face here, and how you need to be prepared for it ahead of time in order to consolidate your gains properly. If you are currently undergoing your Transformation Journey, about to or are thinking about it, this is essential listening.  “Most people underestimate how much bodyfat they have and overestimate how much muscle they have”   Timestamps: [01:57]– The five phases of a transformation [06:35] – Why structure is needed [07:30]– Why clean the pallet can be used anytime during a transformation [11:31]– The process phase of a transformation [15:34] – The Vaghela Grind [17:12]– The dip [18:18] – The guesstimation phase [24:00] – Social stigmas [31:12] – The fear of accountability [33:36] – Absolute vs relative strength [42:17] – The consolidation phase [46:55] – Lord of the Rings and transformations [52:34] – How to nail down the consolidation phase [01:02:09] – Experiences with bingeing [01:12:10] – The power of journaling [01:14:47] – The investment phase [01:19:24] – The reward phase [01:26:33] – Recapping the phases 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 this week we’re joined by Paul Carter, who’s the first guest to come back on after first appearing over a year ago on episode 18. After an email exchange over Christmas about how much life has changed for Paul since our last chat, we thought it’d be cool to record another episode for you guys. We start by talking about the slow process of natural muscle gain and why building a foundation is so critical if you want to be lean year round later, and still hold decent size. The meat of the podcast then delves into the different valleys of life we go through, the importance of understanding and developing yourself to achieve emotional equilibrium in relationships. This then leads to an interesting discussion on different attachment theories, and how your attachment style impacts the relationships you hold in life. As always Paul doesn’t hold back here, and dives really deep into some of life’s most interesting conversations. ‘’All of your adversity is an opportunity’’   – Paul Carter   Timestamps: 1:11 – Paul’s training right now 4:34 – Why training hard is so critical 8:50 – Why everyone should go through a fluffy phase 15:27 – Paul’s advice for the 30/40years olds. 24:47 – Intermitting fasting 29:22 – Paul’s journey from a year ago 32:46 – Achieving equilibrium in a relationship 37:12 – Different types of attachment 59:19 – The importance of self-awareness 1:08:48 – How dating has changed 1:11:37 – What will happen to social media in 10 years’ time 1:21:13 – How to get over heart-break. 1:29:19 – Paul’s version of success 1:43:00 – Rapid fire questions for Paul 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