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Latest Blog

[YouTube] Phase One – Cleaning the Palate, Part One
15 January, 2020
Episode 117 – Vishal Shanker: Building Relationships & Auditing Your Life Through The RNT Journey
14 January, 2020

RNT Fitness on Instagram

rnt_fitness

🌍Est 2017. Founded by @akashvaghela
💪🏽Using the physical as the vehicle to transform lives globally
🎙#RNTFitnessRadio
✉️Email for RNT coaching👇🏽

It’s that time of the year where it feels like e

It’s that time of the year where it feels like everyone is coming down with something. Whether it’s in the office, in the house or just on public transport – everyone is sniffing, coughing or carrying some form of illness.⁣⁠
⁣⁠
Common questions we get asked include:⁣⁠
⁣⁠
‘Should I still train?’ and ‘How do I boost my immune system?’⁣⁠
⁣⁠
So on the newest article on the blog, we break down what exactly you should be doing, and what our best tips are to boost your immune system.⁣⁠
⁣⁠
We go through:⁣⁠
- How to gauge whether you should train or not⁣⁠
- Managing your stress response to facilitate recovery⁣⁠
- How not to fall for eating the ‘I feel sorry for myself diet’⁣⁠
- My personal secret immunity stack!⁣⁠
⁣⁠
To learn how to boost your immute system in 2020, click the link in my BIO (>@akashvaghela), or visit the website on:⁣⁠
⁣⁠
www.rntfitness.com/boost-immune-system ⁣⁠
⁣⁠
Stay healthy!⁣⁠
⁣⁠
#rntfitness #rnttakeover #rnttransformationjourney #rntfitnessradio #onlinecoach #onlinecoaching #onlinepersonaltraining #physique #bodytransformation #fatloss #musclebuilding #chestday #chestworkout #chest #benchpress #bodybuilding #bodybuilder #natty #sixpackabs #naturalbodybuilding #powerbuilding #aesthetics #ripped #immunesystem #immunity #health

#MuscleMondays – RNT Coach Ben.⁠
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Skinny fat,

#MuscleMondays - RNT Coach Ben.⁠
⁠
Skinny fat, what do you do first? Do you try to build muscle? Try to lose fat? Maybe try both? What’s best?⁣⁠
⁣⁠
Well… You currently don't have the muscle mass you want but equally there's a belly hanging over that you aren't happy with so our best advice here is to get lean first! ⁣⁠
⁣⁠
Losing body-fat is relatively quick in comparison to muscle gain and it’s easy to lose 0.5kg of fat per week whereas you would do very well to gain that per month! Follow a focused ‘priming’ phase to get your body fat into a healthy range before switching gears to muscle building. How long this will take will depend on how much body-fat you have but generally speaking most skinny fat frames can do this 8-12 weeks. Thereafter you have the perfect foundation to spend plenty of time growing.⁣⁠
⁣⁠
The criteria for a priming phase here is to - have visible abdominals, good vascularity around the arms, some separation on major muscle groups whilst maintaining great gym performance. ⁣⁠
⁣⁠
From here you will best equipped to start pushing calories higher and utilising those calories more effectively for muscle growth. ⁣⁠
⁣⁠
It’s 1 step back to take many steps forward but when it comes to changing a skinny fat physique it’s always best to use structured stages where you go ALL IN vs trying to do everything at once. Your results will be much faster!⁣⁠
⁣⁠
#rntfitness #rnttakeover #rnttransformationjourney #thefivephases #cleanthepalate #onlinecoach #onlinecoaching #personaltrainer #fatloss #fatlossjourney #musclebuilding #musclegrowth #investmentphase #bodytransformation #structure #strategy #systems #habits #habitformation

Mindfulness and bad habits pt. 3:⁣
⁣
If you ha

Mindfulness and bad habits pt. 3:⁣
⁣
If you haven’t read the previous two posts about the bad habits please head to those first as today we are going to tie it all together.⁣
⁣
Now that you are fully aware of your bad habit, you know how it actually makes you feel, not your perception, surely you would stop? ⁣
⁣
Unfortunately not, I’ve met people who are lactose intolerant yet will eat ice cream and pizza and take the consequence because the perceived reward is so high and therefore we need to give the mind a better alternative!⁣
⁣
The most important first step is hammering home the feeling of how you actually feel when you overeat pizza for example - bloated, sick, guilty, there’s no value in any of these feelings. ⁣
⁣
The second step is to distinguish the difference between overeating and satisfaction... How do⁣
I feel when I have two slices? I feel satisfied, my stomach feels full but not bloated and I got to enjoy the taste without the negative consequences - this is a far better outcome than the above!⁣
⁣
If we can teach ourselves to recognise the difference between our perceived idea of what is best compared to what’s actually the best outcome, we’re likely to slowly be able to reverse the habit entirely and have full autonomy over our choices!⁣

Top 5 Date Ideas⁣
⁣
Going for dinner and drink

Top 5 Date Ideas⁣
⁣
Going for dinner and drinks is the traditional method of dating, but here are 5 date ideas that do not revolve around food and drink and fit into your RNT journey!⁣
⁣
1. Go for a romantic walk or a cycle ride. There are so many beautiful places to explore where you can get to know each other and catch up! Walking along the Thames at night is stunning at night time. Maybe stop at a café for a coffee!⁣
2. Take dance classes! Not only is it a whole load of fun, improve coordination and communication with each other, you will also get your steps in!⁣
3. A day trip to a zoo or sanctuary, pack your lunch as per your meal plans and go and enjoy! Not only will you stick to your meal plan, but you will get your steps in!⁣
4. Try something active, like climbing or trampolining! Not only is it fun, it’s a great workout together!⁣
5. Start a sport together like golf or tennis and have lessons together!⁣
⁣
Its important to realise that dates are there for getting to know each other and/or reconnecting, and that food and drink should not be the focus of this!⁣

We loving seeing just how many of the RNT women at

We loving seeing just how many of the RNT women at the moment are embracing a productive Investment phase! Today’s #ScreenshotSaturday goes out to Archana, who’s (now 8 months post Transformation Checkpoint - SWIPE to see latest!) focusing all her efforts on developing as much strength as possible through a progressive training mindset, embracing a higher calorie intake, and understanding that this is a long-term journey! Staying super lean year-round is great, but once you’ve climbed to the top of the mountain for the first time, investing to make real improvements in your body, mind, identity, habits, behaviour so that you can climb even bigger mountains in the future is where the magic lies! Keep smashing it Archana! (PS. If you haven’t listened to her episode on #RNTFitnessRadio, make sure you tune into episode 97!)⁣⁠

Mindfulness and bad habits pt. 2:⁣
⁣
In part o

Mindfulness and bad habits pt. 2:⁣
⁣
In part one of this post we discussed the countless bad habits/addictions we all had and spoke about the paradoxical nature of knowing these acts are bad for us, yet continuing to do them anyway.⁣
⁣
In today’s post, we’ll go into three ways to address these...⁣
⁣
Awareness, if you speak to people about their addictions whether it’s smoking or overeating, they will often tell you that it’s not something they consciously think about, they simply act on it at rarely even consider what they’re doing. ⁣
⁣
Stand outside of your local tube station and watch people smoke, they are likely to be staring at their phone, talking to someone or day dreaming about something. ⁣
⁣
The act is not done in a conscious/aware manner and as opposed to really understanding how this makes them feel, they have no idea as the act is done without any thought process and is just something that’s ingrained.⁣
⁣
The first step to breaking this habit is bringing awareness to the act - start by thinking about what you’re doing, say it out loud and think about what you’re saying, tell others what you’re about to do and this leads into the next step nicely which is mindfulness.⁣
⁣
Now that you are aware of what you’re doing, think about how it makes you feel in the moment and after, how does a cigarette feel on your lips, how does it taste. How do you feel after eating an entire pizza? You likely feel pretty gross, your mind has created the perception of a reward but in reality if you are well and truly with the bad habit you have, you’re likely going to feel more negative implications than positive!⁣
⁣
In part three we will tie this all together and talk about why the above is not enough to get you to stop entirely…⁣

Mindfulness and bad habits:⁣
⁣
We all have the

Mindfulness and bad habits:⁣
⁣
We all have them, we all seem to be aware of them, yet we don’t seem to have the power to be able to stop them!⁣
⁣
I’m pretty sure that if you ask 100 people if they know the health implications of smoking and I’m certain that almost all of them would say yes. Same goes for over eating and excessive alcohol, yet there are still so many of us that have these bad habits/addictions.⁣
⁣
Why? Because of the perceived reward. When you smoke you get a hit of nicotine or your feel some form of relief when you first inhale. When you have ice cream, the sweet flavours hit you as does the dopamine. ⁣
⁣
When the instant gratification hits, it’s hard to pull away from this as the reward is so immediate and obvious, however we all know the implications of long term over eating and smoking - health conditions and decreased quality of life!⁣
⁣
So how do we stop these bad habits from controlling our lives and how do we move away from these instantly gratifying behaviours that deep down we know are bad for us? Awareness, mindfulness and a better offer - we’ll touch on this more in part two.⁣

On this week’s episode of #RNTFitnessRadio, we a

On this week’s episode of #RNTFitnessRadio, we are joined by health tech entrepreneur. dermatologist and a member of the RNT Family, Dr Dhaval Bhanusali (@drbhanusali)⁣⁠
⁣⁠
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. ⁣⁠
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If you spend a lot of time focusing on improving your aesthetics from the neck down, this one’s all about the neck up, and to listen to the episode, search ‘RNT Fitness Radio’ across all platforms, or visit the website directly here:⁣⁠
⁣⁠
https://www.rntfitness.co.uk/episode-116-dr-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⁣⁠

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