Crunch time! I’m 3 days out from the Ealing Half Marathon now. It’s been a weird week. 

I’ve not trained with weights, ran only twice, and went a bit easier in Muay Thai. The goal of the taper week is to rest, recover and bring my A game on race day.

When you’re so used to allocating hours of your week to train, it feels like you’ve unlocked an extra day when you take it a little easier!

Only issue is earlier in the week I picked up something - my wife tells me something's going around the kids’ clubs, so who knows!

Aim is to double down on sleep where possible (sneaking in a few naps!) and staying hydrated. I’m confident I’ll be fine for Sunday to break than 1h 40 min!

What’s cool is I’ll be racing alongside Shwetha from my team and on the same day… Charlie and Caroline are doing a 50K ultra-marathon up a mountain in Lake District.

I love being around team members who walk the walk and push themselves to their physical limits, super inspiring!

This was from our team day last week where amidst the work chat… we got in a big workout!

In the meantime, let’s dive into this week’s Transformation Thursday…

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3 Ways To Look, Feel & Perform Your Best

1. Pay attention to meal hygiene

When it comes to portion control and managing nutrition on the go, many of my favourite hacks revolve around meal hygiene - which is effectively mindfulness with food.

My favourite ways to implement it are:

• Take 15+ minutes to eat your meals.
• Chew your food 20+ times.
• Put your knife and fork down between mouthfuls.

2. Watch for environmental triggers

Similarly, we know from research and anecdotes, most of our struggles with overeating come at night.

Oftentimes it’s when we’re chilling out with Netflix the temptation to snack grows.

And it’s usually the things closest to us we get drawn to.

Which is why a simple way to beat snacking late at night is to make them hard to reach. 

Adding friction like putting snacks at the back of the top cupboard, or in a different room, can make all the difference.

3. Supplements don’t need to be fancy

My supplement stack is super simple:

• Vitamin D
• Multivitamin
• Protein powder (for convenience only)
• Creatine monohydrate

I’m super consistent with the top 2, use powders for easy protein, and maybe 50:50 with the last one (I just forget!)

Food is always king. Supplements are always the icing on the cake, but draw the most attention.

Bottom line? Keep your stack basic. If it’s too good to be true, don’t buy it!

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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. By the way, only 7 positions remaining for this one!

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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. Winning Everyday By Sticking To The Plan!

When you overcome the temptations…

2. Celebrating 20 Years with 8-Mile Hikes and Whitewater Rapids Adventure! 

Our members push themselves and acheive beyond what they expected.

3. Thriving Post-Pregancy

Feeling like yourself again after giving birth can be a challenge… but not impossible!

>> If you want to lose weight, get healthy and feel at your best with your busy lifestyle, apply to join our next cohort here.

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Want To Go Deeper In Your Journey?

What is the ideal weight for you?

I’ve got a new YouTube video out Sunday, so figured I’d re-share the most recent one here.

It’s where I break down the exact body weight range you need to target to be lean:

>> How heavy will you be when you’re lean?

It’s filmed based on data insights collected from working with 100s RNTers with busy lifestyles and average genetics in the past 7 years.

One of the biggest misconceptions people have about their fitness journey (guys especially) is how much muscle mass they have.

Most tend to overestimate how much muscle they have, and completely underestimate how much body fat they carry.

So they never know what bodyweight to shoot for en route to their Transformation Checkpoint.

Inside you’ll learn:

• Realistic bodyweight targets for the average person (both in bodyweight, and BMI ranges)
• Examples of men and women with varying heights, weights and leanness
• Where you’ll fall on the scale and why (and if it matters)

Watch it here.

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Thanks for reading.

Akash

PS. If you’d like to get into the best physical and mental shape of your life, with no guesswork required, click here to apply for a position in our next cohort. Only 7 positions remaining with the deadline on Tuesday!