Tomorrow I’m in the studios to film a few videos on:
Fitness when travelling (this comes up a LOT with our members)
Managing the South Asian diet (and my experiences with it)
The biggest nutrition mistakes I wish I never made
Our four favourite meal prep strategies
On Saturday, I’m planning to go all out at a Park Run 5K to see where my fitness is ahead of my quest to break the 20 minute barrier.
Closest I’ve got to before is 20:32, so it’ll be good to see where I’m at. Bit of a training update; I’m now testing a period of 4x runs, 2x weights, 1x Muay Thai, increasing running volume from 3x/week for 35-40K to 4x/week for 45-50K.
If I can make this jump whilst maintaining recovery and energy, I’ll be in a good place to maximise the gains going into Christmas!
For now however, let’s dive into this week’s Transformation Thursday…
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3 Ways To Look, Feel & Perform Your Best
1. Go for a walk first thing in the morning.
Whenever I find myself struggling to get steps in the day, I ask myself two questions:
Where am I just being unproductive or losing control / structure in my days?
If the above is good and my days are stacked, could I go for a walk first thing in the morning instead?
The latter is always a good way to inject 4-5,000 steps into your day with a 30-40 minute walk. The downside is in the UK right now, it’s dark until 7am!
But… if it means you get some movement, I think it’s worth the trade off!
2. Keep cardiovascular training in your routine year round.
I’m loving my running right now and it’s a reminder of how important cardiovascular fitness is to maintain.
No matter your goal, there’s always a benefit to keeping cardio in your programme. Beyond the aesthetic benefit (or finding it a little easier to stay lean), it’s really to build up your heart and lungs!
A good place to start is 20-30 minutes of low intensity cardio with fast walking, running, stairclimber, cycling, etc.
3. Which phase are you struggling with?
I’ve had a few screenshots in the past week of people reading our book, Transform Your Body Transform Your Life, and having some big “aha” moments.
The common ones are around navigating social stigmas, why rebounding is so easy, and how much thought goes into building a lifestyle to stay in shape.
If you’ve never read it, I’d recommend checking it out here on Amazon (you can try a sample on Kindle first too!)
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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.
When Alka had to ask the flight attendant for a seat belt extension her first time going abroad after COVID, she was mortified.
Her health issues like high blood pressure and high cholesterol were getting worse, along with an underactive thyroid she had developed after her pregnancy.
The pressures of her hectic city job alongside parenting and caring for family members took its toll on both her mental and physical health.
Alka knew she’d let things go too far and needed to make a change.
But even after Alka began exercising in high intensity gym classes, she developed plantar fasciitis (foot pain while walking.)
As a working mum, she needed a weight loss plan that would adapt to her vegetarian diet, which felt impossible to find.
She felt at a loss of what to do. Weight loss felt completely out of reach in her circumstances.
This was when she discovered RNT.
The guidance and education from her program took out all of the guesswork of her journey.
She focused on improving her health and strength through the tried and tested formula to achieve fantastic results.
With RNT, Alka went from 127 kg to 67 kg!
She learned how to eat well and maintain diligence to achieve great results.
The new habits Alka’s created have set her up for a long and healthy life to make more memories with her son and family.
Learn more in our most recent podcast where Alka talks about her experience:
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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Oct 25th, 2024
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