Transformation Thursday: 17 Days To Go… Almost Sub 100 Time!

Transformation Thursday: 17 Days To Go… Almost Sub 100 Time!

Akash Vaghela Akash Vaghela · Sep 12th, 2024

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    17 days until my Ealing Half Marathon now.

    This week is my final “hard week” of the plan I’m following.

    On Sunday I had 20KM on the plan with the first 10KM easy, followed by 10KM at race pace or faster.

    I ended up clocking an average of 8 seconds faster per km for each of the 10KM, so it was a huge confidence boost.

    I completed the session doing 12 laps of my local park. Chandni and Sia came along to cheer me on which definitely made the “monotony” of the laps more motivating and fun.
    I’m attempting a sub 100 minute half for the third time. The first time I tried I just wasn’t prepared. The second time I was in great shape, but went out too fast and blew up 16KM in (was on track for 96 minutes!).

    So my lessons for this time are:

    1) Follow a consistent plan (this has been a game changer)

    2) Practice race pace regularly

    3) Stick to the game plan on the day. The plan is 4.44min per km for the first 16km then if I have gas in the tank, to press on. If I don’t, hang on for that 100 minute goal!

    My current split at the moment is as follows:

    Sunday - Long Run
    Monday - Muay Thai
    Tuesday - Easy Run
    Wednesday - Off
    Thursday AM - Tempo Run
    Thursday PM - Weights (Legs)
    Friday - Weights (Upper)
    Saturday - Off

    On that note, time for my tempo run! Before I head off, let’s dive into this week’s Transformation Thursday

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    3 Ways To Look, Feel & Perform Your Best


    1. Try this the next time you want to snack.

    At last week’s Masterclass I asked the question:

    “Who struggles with snacking?”

    Almost every hand went up, with the chat box going crazy. So I suggested for the next 28 days to try these two actions and see what happens:
    • Having a source of protein with 3 main meals a day.
    • If you think you’re hungry / need a snack, drink water instead. You might just be dehydrated!
    2. Are you experiencing a death by a thousand cuts?

    One chocolate bar turns into two… one glass of wine a week turns into every other day… one meal out a week turns into 3x takeaways…

    Left to our own devices, and over a long enough period, it’s so easy to slip into bad habits again.

    It’s why accountability is so important, with these 3 methods being amongst my favourite:
    • Weighing yourself at least 3x a week
    • Taking pictures in your underwear every week
    • Telling your friends and family about your goals.
    Bonus - hire an expert coach to report to and hold you to account, like we do at RNT here.

    3. Sunday Sanity tip…

    We’re all busy. So one strategy I use every week to help manage my time effectively is called Sunday Sanity (credit to Dan Hill for introducing me to it).

    I used to wake up every Monday morning anxious about the week with questions like:

    “When will I train?”

    “When will I prepare meals?”

    “How will I hit 10,000 steps?”

    “How will I get all my work done?!”

    Until I started spending 30 minutes every Sunday to review my goals, my biggest to-do’s, and plan for when I’m going to get everything done.

    Then all I needed to do was execute and treat each health item as a non-negotiable business meeting with myself!

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    Want To Accelerate Your Results?


    If you’re enjoying this Transformation Thursday newsletter and want to never feel embarassed on the beach or pool again, you may be interested in our flagship programme, RNT Pro.
     
    We specialise in helping real people with real lives get real results, and we’ve proven it over and over again with nearly 4000+ success stories.

    If you’d like to apply for a position in our next cohort, click here to book a call with my team.
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    3 Wins To Inspire You…


    My team and I are always sharing screenshots in an internal channel called #wins. Here’s a few to inspire you this week…

    1. Stronger relationship with my nutrition plan

    The key to sustainable weight loss is finding meals you love.
    2. Defeating the leg press!

    Our members are hitting PBs out of the park.
    3. Legs for days!


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    Want To Go Deeper In Your Journey?


    Are you struggling with constant hunger while trying to lose weight? 

    Or just battling endless cravings with your busy lifestyle?

    You’re not alone.

    That’s why in my latest episode of RNT Fitness Radio, I share 10 surprising ways to reduce hunger & cravings you may not have considered.

    Tune in here:


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    Thanks for reading.

    Akash

    Akash VaghelaAkash Vaghela

    Akash Vaghela has spent 10+ years transforming bodies and lives around the world, and in May 2017, founded RNT Fitness to serve this purpose. His vision is to see a world transformed, where ambitious high performers experience the power of the physical as the vehicle to unlock their real potential. He’s the author of the Amazon best-selling book Transform Your Body Transform Your Life, which explains his unique and proven five-phase methodology, is host of the RNT Fitness Radio podcast, has been featured in the likes of Men’s Health and BBC, whilst regularly speaking across the world on all things transformation.

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