With the festive season coming up, we sit down to discuss key strategies required to avoid losing your progress. It’s so easy to just think “f*ck it”, I’ll wait till January. The reality is, you don’t need to stop your fitness journey just because of Thanksgiving, Christmas and New Year’s, and the different events in between. You can still get results and most of all, enjoy the festivities coming up. In this podcast we dive into how to manage your 3Ss, the mindset shifts required, as well as some tactical nutrition tips to help you.

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A 5 step blueprint to staying fit and healthy when travelling for business or leisure, without losing your progress.

• What to do at the airport and on the flight
• The differences between business and leisure travel
• How to eat and train when you’re out of your normal environment

I also share strategies for different dietary requirements as well as sample workouts.

These 5 steps are the same systems we’ve used in over 4000 success stories at RNT Fitness, all of which travel regularly for work or leisure.

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I got a crazy transformation to share with you today. It’s about Manav, a busy cosmetic doctor and father-of-two who was completely burnt out at the end of 2023. After being too exhausted to play with his kids, Manav knew something had to change (he tells me in this podcast he was literally laying on the sofa!). He didn’t want to miss out on watching them grow up simply because he wasn’t fit enough to keep up.

But getting in shape wasn’t as easy as he thought. ..Manav had tried various weight loss solutions in the past, but nothing ever stuck. He wanted to be in better shape—for good this time. That’s when he came across RNT. After reading our book, ‘Transform Your Body, Transform Your Life,’ Manav decided to give it his all.

The rest is history. He’s down 26kg whilst balancing a crazy work schedule, family life, and frequent travel. The structure and routine he followed through the RNT process made his entire life simpler and more efficient. Manav pushed himself to places he never thought possible. Today, he’s rocking a six-pack, feels more productive than ever, and has newfound confidence in every area of his life.

But most importantly… Manav now has the time and energy to spend with his family. He’s no longer missing out on precious moments with his kids, and he’s looking forward to seeing just how far he can go on his fitness journey. If you’re ready to take control of your health and transform your life like Manav, this episode is one you won’t want to miss.

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Before 2014, I thought it wasn’t possible. Until I won a bodybuilding competition - the most extreme of all body transformations - whilst eating a South Asian diet every single day.

I haven’t looked back since. And in the past 10 years I’ve been able to help 100s, if not 1000s, get into the best shape of their life doing the same.

One thing to remember is South Asians love their food. But they probably love to feed others even more.

Trying to tell a South Asian that to get into (and stay in) shape you need to give up South Asian food is crazy.

Of course, there will be certain things that just aren’t on the cards (think burfi, bhajya or halva), but most main dishes can fit a healthy lifestyle with a few simple tweaks.

So in this video I’m going to break down the 3 changes you need to make to a South Asian diet if you want to lose weight with it, and of course, keep it off.

Discover:

• The role of South Asian genetics
• What to do if you have “hard fat” (surprising)
• What needs to change in South Asian culture to drive better health
• Tactical protein, fat and carbohydrate strategies with South Asian food

Here’s a few extra resources I mention inside:

1. My dad’s healthy chicken curry recipe: https://www.rntfitness.co.uk/dads-chicken-curry/

2. Free South Asian diet guide: https://www.rntfitness.co.uk/how-to-eat-indian-food-to-still-be-healthy-and-lose-weight/

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On this episode of RNT Fitness Radio I’m joined by long-term RNTer Amisha Patel, who comes onto the podcast for the second time after appearing on episode 205 way back in May 2021 a few months after her first photoshoot. 3.5 years later she talks about how much she’s levelled up in every aspect of life: from her career, to her mental health, to her physical strength. Having started by lifting only 20kg, she’s now hip thrusting 170kg, deadlifting 100kg, and is a great example of what’s possible when you go all in on strength training. Hearing stories of RNTers keeping the weight off by following the five-phase process is what this is all about, so if you want to see what’s possible when you commit to the long-term journey, Amisha’s story is amazing.

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I’m not going to bore you with another podcast on the benefits of sleep, and why you should be sleeping more. In a perfect world, we never use alarm clocks, sleep as much as we need, and go to bed early in a nice relaxed state.

But if you’re listening to this, chances are you’re in the real world. One with pressures, a stressful job or business, young kids and let’s face it… a busy lifestyle. Just like the 4000 busy professionals my team and I at RNT Fitness have helped to lose 20-60+lbs, keep it off, and build healthier, fitter lives.

Most people I know in this real world sleep less than they should be. And for most I know who don’t sleep enough, it’s not always because they’re bingeing on Netflix or mindlessly scrolling.

If that is the case, then stop this podcast and fix that first. Instead, it’s because they’ve got a lot to do. Or they have young kids who wake up early. Or their business or career just requires a lot of their time. I saw this first hand growing up watching my mum build her business while looking after the family, waking up at 3-4 am daily because she needed those extra hours awake.

For others, especially in the corporate world, staying late at work is seen as a necessity (even if they’re not being productive), and it’s completely out of their control as to when they can leave. Which is why the advice of ‘just go to sleep earlier’ isn’t always sensible.

If this sounds like you, then you need to learn how to sleep faster and maximise the time you do spend on a pillow. Sleep is important, so if you want to improve your fitness and wellbeing on less than optimal sleep, the six strategies in this podcast may be worth trying.

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Pooja was fairly active but didn’t like how she looked. Even though her diet was “healthy”, her weight went up and down. As she was getting older, Pooja also began to see more and more people around her become plagued with health problems. She wanted more for herself. After seeing her friend’s incredible transformation with RNT, nothing was stopping her from joining! Using our 3 pillar framework, RNT transformed the way that Pooja viewed fitness. Instead of just spending hours doing cardio, she learned the importance of strength training. Instead of yo yo dieting, she understands nutrition and real healthy eating. Pooja’s a new woman. She now feels more confident in her body; leaner, strong and energised; healthy and free from crash diets. Her transformation led her to a photoshoot where Pooja felt fantastic in front of the camera! In this podcast we go deep into her journey and its impact on her family, her spiritual journey and how the last 2.5 years have been with us at RNT.

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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.

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