[0:06]
OK, summer is coming. It’s coming up to mid-April, Easter is over, the clocks have moved forward in the UK, which is always a bit of a benchmark for where we are in the seasons.
OK, summer is coming. It’s coming up to mid-April, Easter is over, the clocks have moved forward in the UK, which is always a bit of a benchmark for where we are in the seasons.
[0:20]
I’m actually not in the UK. I’m filming this from Ahangama in Sri Lanka — beautiful southern province of the country — and to say I’ve fallen in love with the place would be an understatement.
I’m actually not in the UK. I’m filming this from Ahangama in Sri Lanka — beautiful southern province of the country — and to say I’ve fallen in love with the place would be an understatement.
[0:32]
I think we’re gonna be back here every single year. The living here is beautiful — great weather, hot, sunny, right on the oceanfront by the beach. There are cafés everywhere, it’s easy to be vegan here, great for families, lots of co-working spaces. It’s basically built for great living.
I think we’re gonna be back here every single year. The living here is beautiful — great weather, hot, sunny, right on the oceanfront by the beach. There are cafés everywhere, it’s easy to be vegan here, great for families, lots of co-working spaces. It’s basically built for great living.
[1:03]
I’d say it’s like a mix between Thailand and Bali — probably before they both became what they are now. And as you’d expect, you’re basically living in swimming trunks most of the day because it’s so hot. You’re dipping in the pool between work.
I’d say it’s like a mix between Thailand and Bali — probably before they both became what they are now. And as you’d expect, you’re basically living in swimming trunks most of the day because it’s so hot. You’re dipping in the pool between work.
[1:18]
So naturally, it doesn’t hurt to feel good, look good, and be in great shape — which is why today I want to talk about getting in shape for summer.
So naturally, it doesn’t hurt to feel good, look good, and be in great shape — which is why today I want to talk about getting in shape for summer.
Getting in Shape for Summer (Without Extremes)
[1:26]
Chances are you’ve got a holiday booked. You’ve got pool days coming up, beach days — and photos.
Chances are you’ve got a holiday booked. You’ve got pool days coming up, beach days — and photos.
[1:33]
And I know it sounds a bit crazy, but a lot of people look at photos after a holiday and think, “I can’t believe that’s how I looked.”
And I know it sounds a bit crazy, but a lot of people look at photos after a holiday and think, “I can’t believe that’s how I looked.”
[1:43]
Instead of falling into that camp, I want you — if you’re listening right now — to go into summer feeling confident. Feeling like you look good. Not dreading getting changed, not worrying about angles, lighting, or who’s in the photo.
Instead of falling into that camp, I want you — if you’re listening right now — to go into summer feeling confident. Feeling like you look good. Not dreading getting changed, not worrying about angles, lighting, or who’s in the photo.
[1:55]
Let’s ditch all that. And the good thing is — we’ve got time.
Let’s ditch all that. And the good thing is — we’ve got time.
[2:00]
We’re just coming out of Easter. This is when routines start kicking back in. You might be thinking, “I need to drop a few pounds before summer.”
We’re just coming out of Easter. This is when routines start kicking back in. You might be thinking, “I need to drop a few pounds before summer.”
Why People Turn to Extreme Diets
[2:10]
And this is where most people go wrong.
And this is where most people go wrong.
They jump into:
- Crash diets
- 30-day shreds
- Cutting out entire food groups
[2:20]
You start thinking, “What extreme approach should I pick this time?”
You start thinking, “What extreme approach should I pick this time?”
[2:24]
But the truth is — you don’t need any of that.
But the truth is — you don’t need any of that.
[2:28]
The reason we think this way is because as soon as spring hits, panic kicks in. You feel like you need to act fast.
The reason we think this way is because as soon as spring hits, panic kicks in. You feel like you need to act fast.
[2:36]
So you cut carbs, try intermittent fasting, eat chicken and veg for weeks.
So you cut carbs, try intermittent fasting, eat chicken and veg for weeks.
[2:42]
You’re motivated for a week, maybe two… then life happens.
You’re motivated for a week, maybe two… then life happens.
[2:47]
Work gets busy. There’s a birthday. A stressful week. One slip turns into two, then into “I’ll start again Monday.”
Work gets busy. There’s a birthday. A stressful week. One slip turns into two, then into “I’ll start again Monday.”
[2:55]
And before summer even starts, you’re back to square one — frustrated, disappointed, and promising you’ll try again later.
And before summer even starts, you’re back to square one — frustrated, disappointed, and promising you’ll try again later.
The Real Problem
[3:03]
Here’s the key thing: the problem isn’t you — it’s the approach.
Here’s the key thing: the problem isn’t you — it’s the approach.
[3:08]
Extreme plans feel productive. They feel like action. Like you’re doing something big.
Extreme plans feel productive. They feel like action. Like you’re doing something big.
[3:13]
But they’re actually designed to fail.
But they’re actually designed to fail.
[3:16]
They rely on willpower you don’t have — or don’t want to rely on.
They rely on willpower you don’t have — or don’t want to rely on.
They remove foods you enjoy.
And they ignore your real life.
And they ignore your real life.
[3:24]
So when they fall apart, you blame yourself — instead of the plan.
So when they fall apart, you blame yourself — instead of the plan.
What Actually Works (3 Key Principles)
[3:32]
The people who look great in summer — especially those who’ve been doing this for years — don’t rely on extremes.
The people who look great in summer — especially those who’ve been doing this for years — don’t rely on extremes.
[3:39]
They follow three things:
They follow three things:
- Structure
- Accountability
- Consistency
1. Structure
[3:46]
Most people fail because they’re winging it.
Most people fail because they’re winging it.
[3:49]
They eat “healthy” but don’t have a plan. They train when they feel like it.
They eat “healthy” but don’t have a plan. They train when they feel like it.
[3:54]
Every meal becomes a decision. Every day requires willpower.
Every meal becomes a decision. Every day requires willpower.
[3:59]
And willpower runs out.
And willpower runs out.
[4:02]
Structure removes that.
Structure removes that.
A meal plan tells you what to eat.
A training plan tells you what to do.
A training plan tells you what to do.
[4:09]
There’s no guesswork. No wasted mental energy.
There’s no guesswork. No wasted mental energy.
[4:13]
It’s not about perfection — it’s about having a framework that removes friction.
It’s not about perfection — it’s about having a framework that removes friction.
[4:18]
When you know what’s for dinner, you’re not stood in front of the fridge at 7pm making stressed decisions.
When you know what’s for dinner, you’re not stood in front of the fridge at 7pm making stressed decisions.
[4:23]
When you know it’s leg day, you don’t debate whether to train.
When you know it’s leg day, you don’t debate whether to train.
[4:27]
You just execute.
You just execute.
2. Accountability
[4:32]
Motivation gets you started. Accountability keeps you going.
Motivation gets you started. Accountability keeps you going.
[4:36]
When it’s just you, it’s easy to skip things, rationalise, and let things slide.
When it’s just you, it’s easy to skip things, rationalise, and let things slide.
[4:41]
You’ll say:
You’ll say:
- “I’ll start tomorrow”
- “One day won’t hurt”
- “I’ve had a stressful week”
[4:48]
But when someone is checking in with you, you show up differently.
But when someone is checking in with you, you show up differently.
[4:52]
It’s not about judgment — it’s about knowing someone cares whether you follow through.
It’s not about judgment — it’s about knowing someone cares whether you follow through.
[4:57]
This could be a coach, a program, a community, or even a friend.
This could be a coach, a program, a community, or even a friend.
[5:02]
But it has to be external — because relying only on yourself, especially early on, is where most people struggle.
But it has to be external — because relying only on yourself, especially early on, is where most people struggle.
3. Consistency
[5:09]
You don’t need to be perfect. You just need to be consistent.
You don’t need to be perfect. You just need to be consistent.
[5:13]
Most people come from an all-or-nothing mindset.
Most people come from an all-or-nothing mindset.
[5:16]
They think if it’s not perfect, it’s a failure.
They think if it’s not perfect, it’s a failure.
[5:20]
But that’s not how progress works.
But that’s not how progress works.
[5:23]
If you’re 80% consistent — that’s enough.
If you’re 80% consistent — that’s enough.
[5:26]
80% consistency for 3 months beats 100% for 2 weeks.
80% consistency for 3 months beats 100% for 2 weeks.
[5:32]
You don’t need to be flawless.
You don’t need to be flawless.
[5:34]
You can still:
You can still:
- Eat foods you enjoy
- Have a drink on the weekend
- Go to social events
[5:40]
The goal is to show up most days, hit your targets most of the time, and stay on track most weeks.
The goal is to show up most days, hit your targets most of the time, and stay on track most weeks.
The Power of Momentum
[5:48]
When you build consistency, it compounds.
When you build consistency, it compounds.
[5:51]
It creates momentum — what we call gathered momentum.
It creates momentum — what we call gathered momentum.
[5:55]
And when that kicks in, results start coming faster.
And when that kicks in, results start coming faster.
[5:59]
You’ll often see more progress in 4 weeks — after building momentum — than in the first 12.
You’ll often see more progress in 4 weeks — after building momentum — than in the first 12.
Bringing It All Together
[6:07]
So if you want to get in shape for summer, remember:
So if you want to get in shape for summer, remember:
You don’t need a dramatic overhaul.
[6:12]
You need:
You need:
- Structure
- Accountability
- Consistency
[6:17]
Stack those over time, and you’ll walk into your holiday feeling confident — proud of how you look, and actually wanting to be in the photos.
Stack those over time, and you’ll walk into your holiday feeling confident — proud of how you look, and actually wanting to be in the photos.
Long-Term Thinking
[6:25]
And one final thing — whatever you do for this summer, make sure it’s sustainable.
And one final thing — whatever you do for this summer, make sure it’s sustainable.
[6:30]
Build systems you can maintain, so this is the last time you have to “get in shape for summer.”
Build systems you can maintain, so this is the last time you have to “get in shape for summer.”
[6:36]
Quick segue — we’ve got a Summer Shred special running right now at RNT.
Quick segue — we’ve got a Summer Shred special running right now at RNT.
[6:41]
It’s open until the 21st of April, with 20 spots available.
It’s open until the 21st of April, with 20 spots available.
[6:45]
It’s designed to help you get results before summer — and build a system to maintain it after.
It’s designed to help you get results before summer — and build a system to maintain it after.
[6:51]
If you’re interested, check the link in the show notes — SummerShred.rntfitness.com.
If you’re interested, check the link in the show notes — SummerShred.rntfitness.com.
[6:56]
Watch the video, check out the page — there are bonuses included as well.
Watch the video, check out the page — there are bonuses included as well.
[7:00]
I’ll see you on the next one.
I’ll see you on the next one.
[7:03]
Summer is coming.
Summer is coming.
[7:05]
Do you want to know exactly what you could weigh by mid-July?
Do you want to know exactly what you could weigh by mid-July?
[7:09]
There’s a free tool that calculates your 12-week transformation in seconds.
There’s a free tool that calculates your 12-week transformation in seconds.
[7:14]
You enter your weight, and it shows you what’s possible losing 1% per week — the exact rate behind thousands of transformations.
You enter your weight, and it shows you what’s possible losing 1% per week — the exact rate behind thousands of transformations.
[7:21]
It also gives you a simple eating framework — how to plan meals, build your plate, and handle weekends, travel, and social events.
It also gives you a simple eating framework — how to plan meals, build your plate, and handle weekends, travel, and social events.
[7:28]
Go to the link in the show notes and check your number today.
Go to the link in the show notes and check your number today.
Next steps:
- Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow
- Find out if you’re ready for a transformation at https://www.rntfitness.com/transform
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