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Let’s be honest, some days you just can’t just be asked.
The sun’s out, your routine’s gone sideways, and every day feels flat.
That’s normal. It happens to everyone.
But real transformation isn’t about staying motivated 24/7. It’s about knowing what to do when you’re not.
If you rely on your feelings to get results, you’ll get nowhere.
In this week’s Transformation Thursday, we’re sharing simple strategies to help you stay consistent amongst the summer chaos, even when you’d rather do anything else.
Let’s dive in…
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3 Ways To Feel, Look & Perform Better
1. Set Clear Intentions For Your Summer Fitness Goals
Before you get into tactics, ask yourself: “What do I actually want to achieve this summer?”
Whether it’s maintaining your current progress or pushing for fat loss, you need clarity.
That can determine 1) your actions and 2) whether you beat yourself up about it or not.
Without clear intentions, it’s too easy to fall into the “I’ll start again in September” trap, which often leads to weight gain and frustration.
2. Preload Protein Before a Social Occasion
Instead of slashing calories all week to “save up” for a big weekend or social event, eat normally and preload with protein before you go out.
This reduces hunger, helps you manage portions, and avoids the classic binge-then-regret cycle.
3. Shift Focus from Food to Fun
Summer socials don’t have to revolve around food and drink. Focus on experiences: conversations, outdoor activities, and making memories.
Being present is more rewarding than polishing off the dessert tray.
When you act like the healthiest version of you without making a big deal about it others start respecting (and copying) your lead.
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Want To Accelerate Your Results This Summer?
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.
In our recent podcast episode, RNT Coaches Ed and Ivan discuss how to enjoy your Summer while sticking to progressing with your health and fitness goals.
With kids out of school and family barbecues and big holidays planned, the Summer period can be a challenging time, but this episode is packed with actionable steps for managing it all.
They also dig deep into the mindset side of things and how this period can be a great opportunity for developing your new identity and, ultimately, your new way of life for the long term.
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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Akash Vaghela
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Jul 24th, 2025
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