Our February cohort is now fully booked.

Big congratulations to the RNTers who secured the final 12 positions.

We start Monday!

Our next cohort kicks off in March - if you’d like to assess whether you’re ready for a transformation, try this 5 minute quiz here.

In 30 yes/no questions you’ll see if you have the 3 Transformation Keys required for success.

→ Try the free Transformation Quiz!

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

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3 Ways To Feel, Look & Perform Better

1. Is bulking worth it?

The common plan for most is to lose weight then bulk to “aggressively” build muscle. But if you’re in one of these 4 categories, I’d advise against it:

• You’ve always struggled with your weight.
• You’re at risk of health issues, especially cardiovascular concerns.
• You prefer to look good year round, vs spend multiple 18-24 month periods of carrying extra body fat. This might mean going on holiday “fluffy”.
• You’re over 35 - the body fat gain isn’t worth the health risk.

For most, we’ve found the following game plan to be the sweet spot:

• Get into the best shape of your life.
• Eat and move to stay within 0-10% of your leanest (the range will depend on how lean you are).
• Train for strength and performance.
• Work on battling your old habits (like stress/emotional eating) so you can stay in shape without worrying about it.

2. Getting your first chin up!

If you’re trying to get your first chin-up, my favourite exercise to implement is the negative chin-up. 

15 years ago for me, they were a staple. I’d keep a chin-up bar on my bedroom door and do negatives till my arms couldn’t function 😅

To do them:

• Use a box and jump to the top so your chest is touching the bar. 
• Get your shoulder blades back and down without hunching over. 
• From the top position, control the descent in anywhere from 5-10 seconds.

How many reps, and how long each lasts will depend on your existing strength levels.

3 sets of 3-5 reps of 5-10 seconds is a great place to start.

The key is to keep consistent tempo through the rep - don’t jump to the top, hold for a bit, then drop fast down.

To see a video of me doing it (and a few other ideas to try), check this post out here.

3. Mindful eating tricks…

If you’re walking into a tempting environment this week where you feel it may be difficult to control yourself, try pausing and asking yourself the following questions before eating a certain food item.

• How will I feel in 10 minutes?
• How will I feel in 10 hours?
• How will I feel in 10 days?

Not only does this allow you to bring more mindfulness into the situation, it also gives you the opportunity to visualise the impact of your choices.

Just because something feels good in the short term does not mean it will feel good in the long term.

Long term satisfaction > short term gratification!

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Want To Accelerate Your Results In 2025?

If you’re enjoying this Transformation Thursday newsletter and want to get into the best shape of your life in 2025, 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 starting in March, 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. You Don’t Have to Boredom Snack

Can’t stop snacking? Try and find the route problem.

2. The Reality of the RNT Method

This is what happens when you get to the investment phase…

3. Birthday Reflections

There’s no better way to review your progress than seeing how far you’ve come since your last birthday!

>> If you want to lose weight, get healthy and feel at your best with a busy lifestyle, book a call with our team.

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Want to go deeper in your journey?

The goal isn’t to get into the best shape of your life. The goal is to figure out how to stay in great shape without too much effort. I like to call this the sweet spot. 

You look great, you feel great, you perform great. And it’s easy. In the past 2 years I’ve cracked the code of staying lean effortlessly after nearly a decade of failing. 

This is all whilst balancing family life, running a business and of course, eating dessert every night. 

The good thing is what I’m about to share with you can apply for weight loss and weight maintenance. They’re also key to so many of the 4000+ success stories we’ve produced at RNT Fitness.

If you nail these 7, you won’t need to use calorie tracking apps, sit down to work out diet plans, or ever feel restricted with your food again. And when you get to number 5, you’ll understand exactly why… 

→ How to stay in great shape year round (without sacrificing your lifestyle)