Yesterday on my run I was reminded of one powerful lesson:
Consistency breeds success.
I’m a bit of a data geek and I couldn’t help but notice the “hockey stick” graph on my Strava Fitness Score.
I got no idea how they work it out - it somehow correlates though.
I’ve had a jump in fitness in the past few weeks without doing anything special bar one thing:
Showing up to my local park four times a week in my running shoes.
That’s all it takes.
No matter what’s going on with business, family or just life, I show up, and the results follow.
It’s the exact formula our RNT members use.
But at the start, it’s chaotic. So we help them build the structure, strategy and system so they can do the exact same thing for their body composition.
The meals, the sessions, the walks.
One day does nothing. But 365 “one days” makes you unrecognisable.
In today’s Transformation Thursday newsletter, I’m going to share a few ways to stack more days in your favour…
---
3 Ways To Feel, Look & Perform Better
1. 30 Minute Step Rule
Going for 10,000 steps a day can sometimes feel overwhelming. Especially if you’re at sub 4,000 right now (very common).
My favourite way to approach increasing your steps is the 30 Minute Step Rule.
Depending on how fast you walk, you’ll be able to get 3-4,000 steps in this time.
The trick is to try one of the following:
30 min walk upon rising
3x10 min walks before/after each main meal
1x 30 min call/meeting taken walking
You’ll be surprised how much better you’ll feel (and look) after doing this for 14 days straight.
2. "What Do You Think Of Meal Prep Companies?”
I hear too many horror stories of people who outsource their meal prep too early in their journey. One of life’s greatest skills is the ability to cook healthy food.
The problem with hiring meal prep companies at the start of a weight loss journey is you bypass one of the critical habit builders:
Figuring out how to prepare healthy meals with a busy lifestyle.
In a long-term maintenance phase, they can be great for convenience. But if you use meal prep companies for the entire duration of your weight loss journey, the chances of the weight piling back on after is going to skyrocket.
3. Are You Hungry Or Are You Thirsty?
When you’re stressed, bored or exhausted, you might want to snack.
But before you do, ask yourself if you’re just thirsty. When you’re dehydrated, you’ll feel the urge to eat.
Squash this by aiming for 2-3 litres in the day. My two favourite ways to hit this target:
Get a water bottle which “signposts” how much you’ve had in a day (they are weird motivational water bottles!)
Fill up 2-3 1 litre bottles of water at the start of the day and finish them by dinner (don’t leave it too late else you’ll disturb sleep)
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 this week’s podcast, we dive into brutal truths high achievers need to hear about fitness.
Most high achievers are crushing it in their career but are failing in fitness.
Today, we’re breaking down six brutal truths every high achiever needs to hear about their health and fitness.
I’ve borrowed a format from a good friend of mine, Dan Hill of the Blueprint Podcast, where we pick six topics, or in this case, six truths, and riff on each of them for 10 minutes before moving onto the next.
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.
.jpg)
Akash Vaghela
·
Apr 10th, 2025
.png)
.jpg)