[00:06]
Today we’re going to be talking about how to stay consistent when chaos hits. I want to kick it off with a little story.

If you’ve been following me for a long time, you may have heard this before. But every year I reflect on it, and it’s a lesson I’ll never forget.

[00:21]
Seven years ago, almost to the day — February 14th, 2019 — I collapsed in front of my mum’s eyes. Three times in two hours.

At that point in my life, my business was growing fast. I had new responsibilities. And for the first time since starting my fitness journey, I let my system completely slip.

[00:43]
My training sessions dropped from four per week to two.
My daily steps fell from 10,000 to 4,000.
I was sleeping less and less.

Ironically, all in the name of building my fitness business.

[00:56]
On Valentine’s Day 2019, my body said: enough is enough.

I collapsed three times in two hours due to exhaustion. I was inches away from smashing my head on a toilet seat. When the paramedics arrived, doctors said I was dehydrated after running tests.

But deep down, I knew the truth.

It wasn’t just dehydration. It was stress. It was burnout. My body had packed up.

The Hidden Signs of Burnout

[01:23]
That year, I dealt with multiple bouts of burnout and exhaustion. And I learned my personal warning signs:

• Chronic dehydration — even while drinking 4–5 liters of water a day
• Constant thirst
• Yellow urine no matter what
• Clammy hands
• Scalp eczema
• Even infections and hair loss at one stage

It was nasty. And it was a huge wake-up call.

[02:13]
What I realized is this:

Every time your responsibilities increase — new business growth, becoming a parent, moving countries, major life change — the first thing that slips is your health and fitness.

Why Health Slips During Big Life Changes

[02:31]
Since then, I’ve gone through:

• Becoming a dad
• Turning vegan
• Moving countries
• Starting new ventures

And the first thing I now do is lock in structure, strategy, and systems for my health.

Because without them?

You lose routines.
 You gain weight slowly.
 Your mental health deteriorates.
 Or you get a wake-up call you’ll never forget.

When Chaos Hits

[03:15]
Chaos can hit in two ways:

1. The Slow Burn

Busier and busier. You skip one session. Then another.
 10,000 steps becomes 8,000… then 6,000… then 4,000.
 Your standards slowly drop.

Death by a thousand cuts.

2. The Sudden Spike

• Bad news at work
• Bereavement
• Sick kids
• Flight delays
• Travel chaos

You say:
 “I’ll start when things calm down.”

But they never fully calm down.

And the cycle repeats.

The Problem: All Or Nothing

[05:10]
Most people fall into one of two traps:

• Try to be perfect during chaos → fail → quit.
• Or automatically stop and “restart Monday.”

Instead, we need a backup plan.

I call these your Chaos Minimums.

The Chaos Minimum System

Your goal during chaos is NOT progress.

Your goal is maintenance. Staying in the game.

Here’s what that looks like:

1. Protein At Every Meal

[06:09]
No matter what’s happening, aim for protein at each meal.

It doesn’t need to be perfect.

It could be:

• A protein bar
• Greek yogurt
• Tofu
• Grilled chicken
• Anything available

If you’re in a restaurant:
 Protein + vegetables. Skip the sauce.

Simple rule. No thinking.

2. Bite-Size Movement

[06:43]
Forget 90-minute gym sessions.

Instead:

• 10-minute workouts
• Stairs in the office
• 20 bodyweight squats between Zoom calls
• 5-minute hotel room circuit
• Walking while on a call

There were days I walked into the gym, did two exercises hard, and left.

Done is better than perfect.

3. A Fixed Sleep Window

[07:01]
You may not control everything.
But you can control when you go to bed.

Even during:

• Newborn phase
• Moving country
• Business chaos

Commit to a sleep window. Protect it.

Because once sleep breaks, everything breaks.

Remove Decision Fatigue

[09:47]
Once you set your minimums, remove decisions.

Have default chaos meals ready:

• Airport option
• Restaurant rule
• Home-but-exhausted meal

For example:
 Chicken or tofu + microwave rice + frozen veg.
 Five minutes. No thinking.

Movement defaults:

• Stairs
• 10-minute walks
• Bodyweight squats

The less thinking required, the more consistent you’ll be.

Real Example

[12:25]
We had a client on Episode 447 of the podcast who dropped 50 pounds in 2025 while traveling between London, New York, and Vegas every two weeks.

He didn’t aim for perfection.

He built chaos minimums.

And he stayed in the game.

The Big Lesson

[13:19]
If you’re in a heavy season right now:

Your job is not transformation.

It’s maintenance.

Three protein-focused meals.
 Bite-size movement.
 Protected sleep.

That’s it.

Because when chaos ends — and it will — you’ll still be standing.

And you’ll avoid the wake-up call I had.

[13:55]
That’s it for today.

And remember: protect your health. You only get one body.

Next Steps:

1. Book a 1-1 strategy session with my team to find out more:
    https://www.rntfitness.com/applynow
   
   
2. Find out if you’re ready for a transformation at:
    https://www.rntfitness.com/transform