RNT Fitness Radio

On this episode of RNT Fitness Radio, I'm joined by long-term RNTer Yusuf Jazakallah, to discuss his incredible mind, body and life transformation over the past 18 months. To see his pictures and read more of his case study, you can check out the link in the resources section of the show notes. Yusuf's transformation has been a catalyst for his performance as an entrepreneur, where he is the CEO and co-founder of Recruitment Smart, which is an AI Based Recruitment Automation Product company based in London. His platform is being used globally by large organisations like Vodafone, ATOS, Capgemini, Al-Futtaim Group etc. He has recently co-founded another AI based virtual events platform called Newnorm Events, which transforms the online networking experience in a fundamental way. Timestamps: 00:02: - Trigger moments that led Yusuf to make a change 09:07 - Yusuf's strategy and system that worked well with his busy lifestyle 14:20 - A feeder strategy, to initialise the food prep process 16:37 - Sharing he's nutrition plan 21:27 - Food preparation 25:40 - Overcoming the aspects of socialising to get your goal 34:31 - Dealing with cravings 38:34 - How does your relationship with food evolve? 42:00 - What happened after the checkpoint? 49:49 - The physical being the vehicle for Yusuf 52:17 - What he has done now that he didn't think was possible before 54:20 - He's advice to people who are just starting with their RNT journey 56:25 - What does 2022 hold for Yusuf 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 Spotify 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 Read Yusuf's Case Study Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode of RNT Fitness, I'm joined by our Head of Applied Research & Education, Ivan Gavranic, to dive deep into vegan diets, and whether the science actually backs its use if optimal health and performance is your goal. For many, going vegan is about ethics, morals and environmental concerns, but what many forget about is doing it in a way that also supports their health and fitness goals. In this podcast, we dissect everything you need to know about veganism, from protein requirements, soy and its attributed myths, which vitamins and minerals you need to know about, muscle building considerations, and how to put it all together. Whether you're vegan, or whether you're just curious about how to execute a vegan diet whilst still making gains, this is going to be a fascinating episode that I'd keep a pen and paper close by for. This podcast episode also has an incredible supporting article to go with it, which is linked in the show notes. Timestamps: 00:51 - The intricacies of the science behind Veganism 02:08 - Protein 05:18 - A recent study comparing two groups - Vegans VS. Omnivores 12:16 - What are the educational bits we need to consider? 16:47 - On the protein element - how much should we worry about complete and incomplete? 21:22 - Fundamental source of protein 23:18 - Notorious myths around Soy 29:04 - Vitamins and Minerals for Vegans 32:17 - Two types of iron 37:09 - How to enhance the absorption of iron 38:35 - Calcium and Vitamin D 44:24 - What's the best thing you could do for your Omega-3 48:40 - Things we need to consider to make Veganism a lifestyle solution 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 Spotify 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 Optimising Health, Fat Loss & Muscle Building On A Vegan Diet Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Rishi had struggled for years trying to find the optimal training and nutrition plan to suit his lifestyle. Being an extremely busy entrepreneur with multiple start ups, he knew that to really step up his game he needed to look after his physical health. Having struggled with anxiety for most of his life, he also knew the benefits of exercise, routine and a healthy diet. The thing is, he didn't have any proper guidance on how to successfully implement all of these factors which led to years of programme hopping, trying various diets and "biohacks" that never got him anywhere. Finally, he had enough and decided to join RNT for the guidance and accountability he really needed to transform. From the start, Rishi went all in and managed to make very consistent gains for a long period of time. The biggest challenges that arose came from the initial COVID lockdowns as this meant having to train at home for months on end which really hit him quite hard. He developed a strong liking to the gym as it could be the one place where he can switch off and give 100% attention to himself. Because of all the progress Rishi made prior to the lockdowns, his attitude was far better in comparison to when he started. If the lockdowns happened prior to him joining RNT, the old Rishi would have just stopped exercising, neglected his self care and ended up feeling sorry for himself. Instead, he used this as an opportunity to double down on his business ventures while simultaneously getting into the shape of his life. Inside this podcast, we also dive into his newest venture, Zeal, a mental health app that helps manage your mental wellbeing and connect you to someone you can talk to whenever you need to chat, or as Rishi likes to say, your always happy place! This is a very real and honest account of Rishi's mental and physical journey, so I'm excited for you to dive in. Timestamps: 04:10 - What triggered Rishi into joining RNT 07:50 - Rishi's health condition 10:55 - How did his heart condition affected his mindset and mental health 14:10 - Rishi's mental health 20:08 - What started changing when he focused on his fitness 23:00 - The physical being the vehicle for him 32:07 - No one teaches us how to deal with pur mental health 37:37 - Rishi started to talk about using medication for his mental health online to educate other people 43:30 - Zeal - The Mental Health app 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 Spotify 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 Rishi Patel: JOINZEAL.CO.UK Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

Today I'm pleased to be joined by serial entrepreneur and coach, Mr Daniel Hill, to discuss the 3Ms of high performance: mindset, motivation and momentum. This episode is all about execution, and making the goals you set for yourself in 2022 a reality. Everyone gets excited setting new goals in January, only to fall to the wayside come March. If you want to set yourself on the right path to high performance, this is recorded just for you. Timestamps: 02:47 - How do you first kick up the flywheel, but then how do you sustain the flywheel? 03:55 - What is a flywheel? 05:26 - First step - mindset 06:26 - Second step - motivation 07:18 - Third step - momentum 10:15 - How do you turn motivation into momentum? 15:02 - How we artificially raised the stakes 23:18 - How do you maintain momentum once you've lost it 24:32 - How do we flip the switch? 29:50 - Understanding the blueprint 38:34 - What's the game plan for 2022 with your fitness? 42:49 - It takes effort to feel good 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 Spotify 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 Dan Hill:: Facebook Instagram Youtube Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On this episode of RNT Fitness Radio I'm joined by AJ Morris, a natural bodybuilder and coach, who's excelled rapidly up in the ranks of bodybuilding in the past couple of years, to talk all about the realities of going from lean to shredded, staying injury free, reverse diets, progression models, productive off seasons and also, why we both have a special love for natural bodybuilding in particular. Timestamps: 02:30 - 2021 Season highlights 06:07 - What variables made it difficult for recoveries 11:25 - What do you think the differentiator is between those who get sort of beach lean and those who get bodyboarding shredded as you should be, especially on a natural stage. 14:46 - When you come out of your reverse diets, do you like quite aggressively getting back to your normal position, or do you take quite a slow approach? 19:03 - What is your rationale for capping 6 months VS. staying in a surplus safer in 6-18 months 21:34 - What about the blood markers, what are you looking at and what are you tracking? 28:40 - So when you talk about potential, what do you think is possible as a natural bodybuilder? 31:58 - Managing injury risk 39:15 - How do you manage your progression models on a week to week basis 41:21 - How to start cultivating the trial and error autoregulation mentality 45:47 - What's your plan for 2022 and 2023? 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 Spotify 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 AJ Morris:: Insight Supps Ltd Website Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

In this episode of RNT Fitness Radio, I dive deep into a ton of different progression models for you to try, specifically for those of you who are more intermediate and advanced in your training career. If you're a beginner, your only focus is learning how to train hard and use progressive overload with perfect form. Once you milk your newbie gains, you have to start being more strategic with your training. If that's you, this podcast is for you, as well as the article linked in the show notes today, to give you a useful visual on some of the progression models discussed. Timestamps: 03:18 - Different types of workout progression 04:36 - Beginner progression 14:50 - Zigzag progression 17:40 - Problem with zigzag model 20:30 - RPE Progression 25:21 - Milking the weight 29:56 - Training to failure 34:30 - Necessity of failure training 42:05 - Picking the right weight 46:50 - Recovery concept of 49:03 - Concept of auto regulation 54:15 Plateaus and resetting weights 58:38 Indicator Lifts 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 Spotify 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 How To Continually Progress In Your Workouts, Avoid Plateaus And Stay Injury-Free Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

On today's episode of RNT Fitness Radio, I'm joined by RNTer Opi Chaggar, who's absolutely crushed it in the last year since starting his journey in January 2021. After looking at himself in the mirror whilst holding his newborn in the middle of 2020, he realised things needed to change. He wasn't happy with how he looked, he didn't feel good, and it was bleeding into other areas of life. Having tried to achieve the body he wanted for 20 years, he never really got to where he wanted to be, so when he saw his friend achieve a remarkable transformation with us, he jumped, went all in, and the rest is history! To read Opi's case study and see his amazing journey, check out the shownotes. Timestamps: 03:00 - What were the biggest struggles you were facing before RNT 07:50 - The biggest thing with RNT, is that you are held accountable 09:00 - Describe the moment when holding your daughter and looking at yourself in the mirror, what's going through your mind? 11:30 - What triggers your binging episode with biscuits 15:20 - How Opi approached his upcoming commitment with RNT 18:25 - How did Opi built a structure with his busy schedule 25:00 - How did you battle the previous mistakes with yo-yoing 32:40 - What are you looking forward to investment 36:50 - How is the physical being the vehicle to you 39:20 - What surprised you with anything that you have been doing now, that is linked to your fitness journey 42:08 - What are you most looking forward to 2022 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 Spotify 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 Opi Chaggar: Read Opi's Case Study Website Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn

I'm a couple weeks into my Road to Vegan Shredded now, and last week I had a great couple of questions on an Instagram Q&A that I thought I'd answer on a podcast, ranging from why I'm doing this, what have been some early challenges, and what I'm most excited about. Timestamps: 05:16 - If two years ago, someone told you that you'd be Vegan now, or be on a Vegan journey, would you have believed them? 07:16 - What's the purpose of this Vegan journey? 16:10 - Some vegans say they feel more energy in balance, do you feel that you're on placebo? 17:25 - What are you most concerned about going shredded whilst Vegan? 21:00 - Do you feel any change in yourself whilst being Vegan? 21:40 - What are you most looking forward to about being Vegan shredded? 25:35 - Planning on being vegan permanently or just until the end of this period, or will you incorporate bits of this into the old norm? 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 Spotify 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

A huge milestone for us here on RNT Fitness Radio as we've hit episode 250! Pretty crazy how far it's come since starting it at the end of 2017, and a massive thank you to everyone who's shared this journey with us so far. On today's episode, I've brought my wife on to shift gears from the usual topics and discuss what it's been like in the first six months of marriage, exploring our relationship dynamic, if anything has changed, and where we feel most go wrong. Timestamps: 03:00 - (Akash) What did you learn about marriage in the first six months of tying the knot? 05:48 - (Chandni) What have you learned in the first six months? 07:25 - Whatever the issue is, it always stems down to communication 08:41 - Morning talks, time to catch up and just reset everything in the morning. 10:05 - Weekly date nights 12:40 - One of the key things is the room for improvement. 15:25 - Get feedback; that's the way you're going to continuously improve. 17:36 - (Akash) What have you learned about me in the last 6 months? 22:04 - Akash's mindfulness peace 24:10 - Quick 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 Spotify 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

How you start your journey is critical for long-term success. Phase One of our Transformation Journey is Cleaning the Palate (CTP), which is all about regaining control of your day, setting up your structure, strategy and systems, and building the foundations for success both in the short and long term. The best analogy is one described in my book, which is one of a house, and phase one is where you lay down your foundational bricks for a fruitful future. We also touch on some new year's habits we're working on, as well as how the initial bits of my road to getting shredded vegan has kicked off! Timestamps: 00:45 - Cleaning the palette is all about regaining control of your day. 01:09 - Finding structures in a day that are going to be sustainable. 02:31 - You want to eliminate as much decision fatigue as possible 06:06 - Let's just get the ball rolling 12:34 - Stacking old habit with new habits 13:08 - Simple things you can do can make a big difference 14:25 - Integrate your walking through the day 20:60 - CTP is like a reset yourself to optimal 25:01 - Finding your non-negotiables 29:22 - Have that routine that you don't want to mess up 34:48 - How volume plays a role in managing your hunger 41:19 - Try a 60-minute meditation 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 Spotify 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 The Five Phases Of A Transformation Journey, Part One: Cleaning The Palate Follow RNT Fitness: Website Facebook Instagram YouTube Email Follow Akash: Facebook Instagram LinkedIn