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Latest Blog

Quarterly Insights Part One, 2020: A Lesson In Creativity
06 April, 2020
[YouTube] Investment Phase Accelerators, Part One: Lifestyle Management
01 April, 2020

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🌍Est 2017. Founded by @akashvaghela
💪🏽Using the physical as the vehicle to transform lives globally
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10 reasons why your scale weight will always fluct

Tips to manage homeschooling - RNT Coach Shaneeta⁠
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With homeschooling well under way I am reflecting on how I am coping with the changes in my systems, strategy and structures; what is evident is that a rigid approach is not going to work. With the whole family at home all day every day we need to strike a firm balance between our routine, and the emotions and needs of our families. With this in mind it is apparent that to make things easier we need to follow the 3 P’s:⁠
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1. Plan: With the children being at home I have learnt that weekly plans are a thing of the past, and instead daily plans need to be made. Keeping this flexibility allows us not to panic or feel the stress if our plan does not follow through.⁠
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2. Prioritise: children are always our non- negotiables, but now even more so with the responsibility of home schooling. This however should not prevent us from meeting our other non- negotiables. It means that they need to be at the forefront of our minds when planning, and our new 3 S’s need to be well embedded.⁠
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3. Patience : we are dealing with our children who are also going through a significant change. We must remain understanding and somewhat flexible to their needs.⁠
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Best of luck...and breathe!⁠
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#rntfitness #rnttakeover #rnttransformationjourney #thefivephases #rntfitnessradio #bodytransformation #beforeandafter #onlinecoaching #onlinecoach #onlinepersonaltrainer #onlinepersonaltraining #investmentphase #muscle #musclebuilding #musclegrowth #bulking #musclegain⁠

With the massive shift to home training many of us

With the massive shift to home training many of us are no longer going to be using traditional heavy loading with gym equipment within 60-90% of our 1rm, but that doesn’t mean we can’t still keep growing or even building muscle. ⁠
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One of the key variables to muscle growth is metabolic stress and the activation of higher threshold motor units (HTMU’s) recruitment. ⁠
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Without going into a science lesson, as we create metabolic stress we also build up muscle fatigue and in turn HTMU’s kick in = a growth response. ⁠
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Normally this can easily be achieved through heavy loading taken fairly close to failure 1-4 reps away from it. But when we’re working with higher reps (15-30+) we have to go to true muscular failure. ⁠
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Apart from just doing high reps one variable that helps us achieve this outcome more quickly is short rest periods. In doing so we quickly create the perfect scenario for metabolic stress, fatigue and HTMU. ⁠
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Rather than using 90-180 seconds we need to reduce the time by half and use this to our advantage.⁠
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The big takeaway point here - utilise short rest periods 30-60’s most of the time to help you do this most effectively. ⁠
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#rntfitness #rnttakeover #rnttransformationjourney #thefivephases #rntfitnessradio #bodytransformation #beforeandafter #onlinecoaching #onlinecoach #onlinepersonaltrainer #onlinepersonaltraining #investmentphase #muscle #musclebuilding #musclegrowth #bulking #musclegain⁠

Progressing the loads that you are using over time

Progressing the loads that you are using over time is essential for building muscle and strength, however knowing when to do this is not always so clear. You do not want to rush your weight increases at the expense of your form, but on the other hand, you also do not want to waste time simply repeating the same workout for months and months. ⁠
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When reviewing progress, there are 3 main variables that you need to consider – Execution, Load and Reps. As long as at least one is improving, while the others remain constant, you are making progress. ⁠
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In order to keep your training as safe and effective as possible it is recommended that your exercise execution should always remain as good as possible. This provides you with a solid foundation from which you can focus on manipulating the weight you are using and the reps that you are performing. ⁠
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From here, look to progress your reps with the weight you are using until you get to the top of your rep range. For example, if your rep range is 6-8 and you are currently lifting 10kg for 6 reps, keep your weight the same until you are able to perform 8 reps. At this point, increase the load. This will likely result in a drop in the number of reps you are able to complete, this is fine. Stick with the new weight and look to increase your reps back up to the top of your rep range again and repeat the process.⁠
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It is important to understand that you will not be able to increase the weight on every exercise every session. If that were possible you would be Bicep Curling 200kg+ within a few years of training! Likewise, there will be some sessions where you are not able to progress any of the variables mentioned above. This is ok, not every session will be perfect. As long as you are consistent with your effort, progressions will come over time.⁠
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#rntfitness #rnttakeover #rnttransformationjourney #thefivephases #rntfitnessradio #bodytransformation #beforeandafter #onlinecoaching #onlinecoach #onlinepersonaltrainer #onlinepersonaltraining #bulking #powerbuilding #powerlifting #trainingtips #strengthtraining #strength

It’s more important now than ever to be paying a

It’s more important now than ever to be paying attention to your physical and mental health. One of the key parts of this right now, as this #ScreenshotSaturday highlights, is the power of your 3 S’s. With your old structure, strategy and systems all going out of the window, everyone right now is in a state of a ‘Clean the Palate Reset’. ⁠
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As we all continue to adjust working from home and being inside, I’d highly recommend spending some time this weekend outlining the new structure of your day, the new strategy for staying on top of your physical and mental health practices, and the new systems to put into place to make it easy to accomplish. It’s easy to feel overwhelmed otherwise. ⁠
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The foundation will always be your 3 S’s. To help build these, make new non-negotiables, eliminate more decisions, and create new precursors. These accelerators will help you adapt, transfer your old rules into your new environment, and create a new norm for you in this unpredictable climate.⁠
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#rntfitness #rnttakeover #rnttransformationjourney #thefivephases #rntfitnessradio #bodytransformation #transformationtuesday #beforeandafter #onlinecoaching #onlinecoach #onlinepersonaltrainer #onlinepersonaltraining #mentalhealthawareness #mentalhealth #coachability #accountability #coaching #productivity #structure #strategy #systems #decisionfatigue

There is never a perfect time start the RNT Transf

There is never a perfect time start the RNT Transformation Journey, as this journey isn’t about short term gain . It’’s about regain controlling of your health, body composition and day, by using the physical as vehicle. ⁠
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Life will always provide challenges, there will always be situations where you don’t have access to the specific food on your plan and this is why having a coach who can provide you with that objective eye, education and feedback is so important.⁠
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Throughout this journey you’ll develop your education around food, training and improving lifestyle factors through sleep, digestion and stress management. All these tools are worth nothing if you don’t implement them and in order to make them stand the test of time, it’s about diving straight in and accepting that difficult situations are an opportunity to build a robust lifestyle solution.⁠
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As James Clear Says “In time’s of uncertainty your habits ground you” and in this case, diving head first into the journey will ground you and allow you to take control of what is within your control. ⁠
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This journey isn’t limited to being situation dependant, and adopting this mindset will be the linchpin that allows you to level up your results, break those negative habits and create (insert your name here) 2.0. ⁠
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For those of you who are new this journey, deep in process phase, consolidated, investing or in the reward phase, revisiting this mindset will serve to help you regain momentum and navigate this difficult situation, and once everything settle’s down the compounded interest of adopting this mindset will be directly reflected in your physique, lifestyle solution, mindset and habits.⁠
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Take the first step, shift your mindset and take control of what is within your control.⁠
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#rntfitness #rnttakeover #rnttransformationjourney #thefivephases #rntfitnessradio #bodytransformation #beforeandafter #onlinecoaching #onlinecoach #onlinepersonaltrainer #onlinepersonaltraining #fatloss #fatlossjourney #habits #decisionfatigue #musclebuilding #psychology #mentalhealth #mindbody #mindset

The fundamental principle with training we’re lo

The fundamental principle with training we’re looking to fulfil is progressive overload.⁠
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Progressively exposing our muscle’s to an increase in tension over time in order to drive it to adapt and grow. ⁠
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You can move a weight focusing on a-b, but by controlling a weight with specific intent will not only minimise injury but maximise muscle growth. ⁠
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We can do this in the gym by utilising barbells, dumbbells, cables and machines as an avenue to create that progressive tension.⁠
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But at home, we can use our own bodyweight, bands and dumbbells.⁠
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If you don’t have access to dumbbells and bands, then there are multiple variables to play with in order to progress your bodyweight movements⁠
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Tempo - ⁠
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You can add pauses in positions whilst placing your intent on squeezing as hard as you can.⁠
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For example, you could hold the bottom of a push up for 2-3 seconds whilst placing your intent on driving your elbows together in order to provide more tension. ⁠
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1 & 1/4 Reps - ⁠
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For example on a split squat you would go all the way down, then come up a 1/4 of the way, back down and then all the way up while keeping your intent on pushing through the floor as hard as you can throw out. ⁠
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Mechanical Drop Sets - ⁠
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This is very similar to a normal drop set, but instead of decreasing the load we just switch to an easier position.⁠
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For example, you could max out your push ups and then drop to your knees to continue the set and each week you can look to add reps in each position over time. ⁠
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There are so many variables to play with and your coach will be able to manipulate your programme with your equipment in mind and ensure you’re maximising your result.⁠
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Whatever the availability, great progress can be made. ⁠
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So, give your coach your blind faith and delve deep into the process.⁠
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#rntfitness #rnttakeover #rnttransformationjourney #thefivephases #rntfitnessradio #bodytransformation #beforeandafter #onlinecoaching #onlinecoach #onlinepersonaltrainer #onlinepersonaltraining #fatloss #fatlossjourney #habits #decisionfatigue #musclebuilding #psychology #mentalhealth #mindbody #mindset

My first ever dumbbell set. This is from when I st

My first ever dumbbell set. This is from when I started taking training seriously back in 2009. Completely forgot I had these till I looked through my parents’ shed to find 65kg worth of weights, a light barbell and two Nike 5lbs weights (that I used to shadow box with back in the day for cardio :sweat_smile:). ⁠
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It’s been ten years since I used these. Dusting them and taking off all the dead spiders (!) brought back memories of training everyday during summer holidays with no thought to programming except simple hard work. Back then I had no idea I’d even be in the health and fitness industry. I still thought my trajectory was going towards law. Training hard was just a load of fun. It was in these early years though I learnt how the physical could be the vehicle for the greater good. ⁠
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This weight set, along with slaving away on the chin up bar, is where I made all my beginner gains. I was transforming from the 58kg kid with moobs and a pot belly. Over ten years and 20kg+ (gained) later, I’m now excited to bring them back in the fold.⁠
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#rntfitness #rnttakeover #rnttransformationjourney #thefivephases #rntfitnessradio #bodytransformation #beforeandafter #onlinecoach #onlinecoaching #personaltrainer #homeworkout #homeworkouts #fatloss #weightloss #fatlossjourney #musclegrowth #musclebuilding #skinnyfat #healthandfitness #weights #naturalbodybuilding #bodybuilding #bodybuilder

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