RNT Fitness Radio

On today's episode of RNT Fitness Radio, I'm joined by Tiffany Shlain, author of one of the best books I've read in the past year – 24/6. I got a copy of her book by accident a few months ago and read it all over one weekend. I was hooked from the get-go, and it's taken my own digital health practices to the next level. In this episode, we discuss why everyone should live a life of 24/6, which is effectively unplugging from all screens one day a week, and what the life changing benefits are from this practice. We also discuss practicalities of the day, how to do it as a family, tech use for children, and how to manage your digital health the other six days of the week. Going off the grid one day per week is one of the best things I've done for my own overall well-being in recent times, and I'd highly recommend you do the same! ''Every great wisdom practice from every cultural talks about the value of silence and reflection, and we've created a society with no room for that'' – Tiffany Shlain Timestamps: 3:41 – Who Is Tiffany Shlain? 4:53 – Feeling distracted 8:31 – Why is this so beneficial? 9:13 – 24/6 living 12:35 – Common barriers 16:59 – Advice for the busy individual? 18:24 – How does Tiffany's daughter feel about this? 21:07 – The most recent Shabbat 24:35 – Journaling 27:35 – Tech with children 29:14 – Wait until 8 30:18 – Teen suicide 32:50 – Unplugged walks 33:42 – Default mode network 39:49 – When does Tiffany journal? 41:05 – Eye contact 44:10 – 3 keys tips for implementation 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 week, we jumped on the mic to discuss why you must marry a short-term transformation with a long-term lifestyle solution. We talk about why you can't have one without the other, and why the common industry thinking of throwing all your focus into one goal, one date, and one timeframe is problematic. Ultimately, we need to create a paradigm shift in the industry to stop selling one-way tickets to the top of the mountain and start making return trips mandatory for anyone looking to go on this journey. Getting to the top is relatively easy. Finding your way down is a whole different ball game. If you want to get into the shape of your life, for life, and understand why you need to marry the two in order to do so, this podcast is a must-listen. We might have also taken analogies to another level here! ''You don't buy the ticket for the way home, it's a single trip for most'' – Team RNT Timestamps: 1:19 – AV's training 2:32 – Nate's training 4:38 – Why training is important? 11:04 – Common traits of lean people 12:08 – Quick fixes in the fitness industry 18:49 – Why is a return ticket needed? 21:49 – You need a transformation check point 25:19 – Self mastery 29:11 – Hacking a diet 32:39 – Buffering and lifestyle solution 36:02 – Can you be the leader? 40:01 – What happens in the lifestyle solution? 41:38 – Identity shift 43:47 – Pursing self mastery 47:32 – Mission at RNT 47:50 – Death of the 12-week plan 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 members of the RNT Family based Stateside, Stazie Hyslop. Stazie's been on one hell of a journey with us so far, and if you ever wanted to hear our mission of using the physical as the vehicle for the greater good in action, Stazie's story epitomises this. Having battled with clinical depression and anxiety for over 20 years, Stazie talks about her road to recovery, and how dropping 50lbs through 2019 has been a huge catalyst in giving her a new outlook in life. In fact, Stazie is also the co-author of the book 'I Defeated Depression', which details her spiral into depression and ultimately her amazing recovery. She wrote the book with her Dad who gives his perspective as the parent and how he and his wife helped with her recovery. The authors have used the pen names Samantha and Richard Olivier in order to protect the identities of the characters. The book is available on Amazon and in all good book shops, and I've linked it in the show notes today for those interested. For now though, let's dive into Stazie's story! ''What's the difference between a diet and a transformation? At RNT, you also take care of the psychological side of losing weight'' – Stazie Hyslop Timestamps: 1:20 – Where is Stazie from? 4:17 – Steps and working from home 5:54 – Losing 57lbs so far 7:01 – What was Stazie's why? 9:07 – Stazie's initial switch 10:39 – Yoyo dieting and emotional eating 12:08 – Struggling with depression 15:09 – Reaching peak mental well being 16:01 – Stazie's strategies to keep her at her best 21:23 – The 20-year struggle 25:57 – Differences in being inpatient and outpatient 36:12 – The psychological work put in behind the scenes by Stazie 43:37 – Changing the definition of reward 48:12 – Binging and the after effect 52:37 – Self-awareness 53:33 – Stazie's plans this year 55:21 – Stazie's why 57:49 – Stazie's advice to anyone who's going through something similar 1:01:15 – Physical is the vehicle 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 RNTer Vishal Shanker, who at the tail end of 2019 reached his first Transformation Checkpoint and came on the podcast to tell his story while in the midst of the Grind phase. Vishal shares his strong connection to his why, how he's juggled his own goals with being an active father to a newborn, and how the physical has been the vehicle to transform his life over the course of his RNT Journey so far. This is a powerful episode, and I can't wait for you to listen to Vishal's story. Let's dive in.. ''This whole process has opened my eyes up and made me feel way better than I've ever done'' – Vishal Shanker Timestamps: 0:54 – Why Vishal started this journey 3:38 – Vishal's defining moment 5:50 – Researching prior RNT 7:57 – Cleaning the palate 11:14 – Meal hygiene and buffering 12:52 – Vishal's strategies for success 20:05 – Auditing your life 21:30 – Family life and improvements 27:01 – The physical is the vehicle 27:12 – Relationship with his newborn 30:10 – Tips for new parents 34:51 – Connecting to your why 37:38 – The photoshoot and consolidation 43:47 – Peer support 46:25 – Heading into consolidation 48:27 – Vishal's long-term goal 52:03 – One tip to anyone starting their journey 54:34 – Parting words from Vishal 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 health tech entrepreneur. dermatologist and a member of the RNT Family, Dr Dhaval Bhanusali. In this episode we start off by talking about Dhaval's own RNT journey so far, his initial why, and why medical professionals in particular need to pay attention to their own health if they want to serve their patients to the best of their abilities. We then switch gears and discuss his area of expertise, dermatology and hair, as Dhaval shares some easy to implement advice to optimise your skin and hair health immediately. Dhaval is one of the most sought-after experts in his field, and his clinic in the heart of New York City is home to many A listers and celebrities. If you spend a lot of time focusing on improving your aesthetics from the neck down, this one's all about the neck up. So without further ado, let's dive in. "You only have one life, one body, you've got to do everything to protect it'' – Dhaval Bhanusali Timestamps: 1:12 – What is Dhaval working on? 2:36 – Creating Amazon's first skincare line 3:25 – What triggered the change? 6:10 – Sleep and waking up early 7:41 – Advice to fellow entrepreneurs and health professionals 10:13 – How to optimise skin care? 15:59 – Sunscreen recommendations 17:17 – Importance of Vitamin D 22:44 – Neck up routine 25:04 – Causes of dry skin 31:18 – Hair and genetics 37:25 – How often should you wash your hair? 38:17 – Acne and diet 41:39 – The rise of Botox and fillers 44:51 – What is Dhaval's why as a dermatologist 46:51 – Slashing victim 48:21 – What is Dhaval excited for in 2020? 49:55 – Advice for anyone who's starting their journey 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

Happy New Year and welcome to the 2020s! Today on RNT Fitness Radio I'm joined by Ed Pimley all the way out in Vancouver. In this episode we talk about his current photoshoot prep, his evolving why over the years, strength training progressions, and the phases you'll go through in the RNT Journey. So without further ado, let's dive in. ''Everything you do, make sure it's fun'' – Ed Pimley Timestamps: 0:40 – Ed's transformation 1:48 – Ed's training 3:53 – Body composition stats 5:30 – Day in the life of Ed Pimley 7:49 – Ed's why 10:01 – How Ed got into training 14:15 – Why Vancouver? 15:46 – How to begin your transformation 18:07 – Minimising decision fatigue 22:43 – Those who consolidate well vs those who don't 24:54 – Transformation checkpoints 26:37 – Women attempting chin ups. What to do? 30:19 – Favourite strength protocols for Men and Women 32:27 – Switching between performance and body composition 33:31 – Ed's why as a coach 34:56 – Transition into RNT 36:36 – Communication lessons learnt 38:57 – What's a good check in? 40:25 – Importance of social support 42:10 – Ed's dog 44:36 – What's next for Ed in 2020? 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

Top 20 things I learned in 2019… As the year winds down to an end, I've had more time to reflect on what I've accomplished in the year, where I've gone wrong, and what I've learned. It's been a year full of highlights; from growing the team from 5 to 13, writing the first draft of the RNT book, getting absolutely shredded again, travelling #10in10 (I stopped at 10 and reflect on why in the podcast). I've also learnt a ton; from the importance of clarity, the power of solitude and how even old mistakes will always come back and bite you later on. I say this at the end of every year, but it's been fun looking back and seeing how much life can change in 12 months – a LOT can happen in a year! It's a mix of business, fitness and overall life. I think you'll enjoy this one! To read the article to go with, make sure you check out the show notes. ''I want everyone to experience this powerful vehicle for themselves'' – Akash Vaghela Timestamps: 1:17 – Top 20 things learnt in 2019 2:55 – I'm not invincible 10:12 – Finding balance and boundaries 13:01 – Weekly 22 15:06 – Quality time vs quality energy 17:15 – Going cold turkey on caffeine 19:47 – Strategies to improve on the quality of your sleep 22:04 – Mental energy units 24:28 – Understanding my wiring 28:43 – Evolving why and definition of success 30:03 – 3 key pillars 33:58 – Self mastery 34:22 – Autonomy 35:09 – Future family 35:28 – How my role in the company has changed 37:29 – The RNT book 39:16 – The competitive advantage of thinking time 41:07 – Old mistakes will always come back to bite you 42:01 – Always sleep on it 43:10 – A year of 4 quarters 47:15 – You have to shed the skin with every step change 48:16 – Planning my week in advance 49:36 – You can never have too much clarity 50:22 – Going through the 5 phases to be in the shape of your life for life 51:28 – The importance of meal hygiene 52:37 – 12 in 12 is hard work 55:14 – I can grow a half decent beard 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 RNT Fitness Radio and today is a very special episode where I'm joined by one of my best friends, Bilal Khan. Bilal is the man who took me to the gym for the first time over ten years ago, and was one of the driving forces in pushing me towards following my passion of fitness as opposed to law. In this episode we discuss the early days of training, my shift in career path, before diving into some interesting discussions around identity, the importance of diversity, male vulnerability and why mental health is so critical for us to discuss. Bilal's an international facilitator for some of the biggest companies in the world, so his insights into these topics are second to none. So without further ado, let's dive in. ''Do what you love, and throw yourself into that passion" – Bilal Khan Timestamps: 1:47 – Why Bilal started training 3:44 – Akash's resistance to the gym 11:40 – From Law to Sports Science 15:35 – How to follow your path 16:01 – What does Bilal do? 21:47 – Bilal's advice to young people 25:56 – When did Bilal's switch happen? 35:35 – Most uncomfortable situations Bilal has been in 42:20 – Men and ownership 44:00 – Social perceptions 47:48 – Men and conversations 48:37 – Suicide rates amongst men 56:16 – Bilal's fashion choice and why 1:00:36 – Suits and colonialism 1:03:42 – What does Identity mean to Bilal? 1:07:20 – Bilal's background 1:07:52 – Identity workshops 1:10:43 – Mental resilience and prioritising yourself 1:14:40 – What's next for Bilal? 1:19:02 – Fun facts 1:20:56 – Parting words from Bilal 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, and today I'm joined by Adam Schafer of Mind Pump Media. This was a really interesting episode where we talked about everything from how his childhood shaped him, the importance of honesty, vulnerability and transparency, what being a man is all about, leadership, and creating long-term lifestyle solutions to be in shape for the rest of your life. Adam doesn't hold back on this episode as we dive deep and question many of the industry norms, standards and reasons so many people fail on their journey to transform. If you're looking to prime yourself to make 2020 your best year yet, I know you're going to love this episode with Adam. ''You don't want the short-term transformation, you want to do this for a long time" – Adam Schafer Timestamps: 1:36 – The history of Mind Pump 2:56 – What does Mind Pump stand for? 14:53 – Adam's upbringing 18:49 – Did Adam's childhood experience lead him to fitness? 28:13 – Fitness and insecurity 35:19 – How can you solve the insecurity? 38:01 – Understanding your why 47:47 – Playing the victim 53:47 – Why are men struggling to open up? 1:04:01 – New year goals 1:08:59 – Habit stacking 1:13:04 – Creating the highest priority in your life 1:16:42 – Striving for success 1:21:09 – Detaching from money 1:22:46 – Favourite book to give away to people 1:38:21 – Effective leadership 1:40:27 – What is Adam excited for Mind Pump in 2020? 1:48:14 – Who should we have on the podcast next? 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 joined by Ben Mulla, where we talk all about his dad bod elimination strategies, and then all about the ins and outs of a productive Investment Phase. At the start of the Investment Phase you have two choices that fall along a continuum of muscle building and lifestyle solutions. For most, you'll fall somewhere in the middle as you want to learn how to be in great shape year round while also building some muscle. Today's episode is all about those of you who want to use the Investment Phase to build as much muscle as possible. This phase is all about creating your ideal physique and version 2.0, so if you've got plans for an upgrade in 2020, you won't want to miss this episode. "If you've only got lean once, you'll need two investment phases" – Ben Mulamehic Timestamps: 1:15 – Before and after being a dad 7:50 – Full body training for men and women 9:49 – Choices in investment phase 11:37 – Why is building muscle important? 12:36 – Timeframe of muscle building 14:51 – Going through a fluffy period 19:02 – Rate of gaining muscle mass 22:10 – How to stay motivated during a bulk 25:01 – How to develop a mindset towards training hard 26:33 – The importance of training videos 32:39 – Hydration and performance 38:00 – Deloads – when are they necessary? 40:30 – How to recover? 42:22 – Mulla's stress reduction techniques 47:29 – Sleep or steps? 48:19 – Steps and cardio in a muscle building phase 51:42 – Appetite tips 55:59 – Is there such thing as a hard gainer? 1:06:16 – Q&As 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