Welcome back to RNT Fitness Radio.

Today, I’m joined by Coach Ivan, who’s flown in all the way from Australia to spend a few days with us here in the UK. While he’s over, we decided to hit record on a conversation we’ve been having behind the scenes — all about the concept of performance without pressure.

For most of my life, I’ve thrived on pressure. Big goals. High stakes. All-or-nothing thinking. It’s driven a lot of what I’ve achieved. But recently, I’ve started to question whether that pressure is still serving me — or if it’s just a part of an old identity I’ve outgrown.
In this episode, we unpack what it really means to perform at a high level without constantly chasing, grinding, or forcing outcomes. It’s a reflective and real conversation, and I hope it sparks something for you too.

Let’s dive in.

Chapters:
00:00 Performance Without Pressure
02:59 The Journey of Self-Discovery
10:13 The Importance of Enjoying the Process
18:26 Redefining Goals and Expectations
26:12 Finding Balance in Performance and Enjoyment
30:34 Intelligent Training and the Role of Coaching
31:45 Rediscovering Joy in Fitness
32:42 Identity Shifts and Personal Growth
33:37 The Balance of Performance and Enjoyment
36:01 The Pressure of Performance Metrics
37:40 The Importance of Rest and Recovery
38:11 Finding Fun in Work and Life
41:31 The Journey Over the Destination
43:08 Reframing Health and Fitness Goals
46:41 Gratitude and Perspective in Fitness
51:08 Experimentation in Training and Nutrition
55:23 Urgency in Weight Loss vs. Performance Goals

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Hey, it’s Akash here, and on this week’s episode of RNT Fitness Radio, I’m bringing back a classic - a rerun of what’s still the most popular team episode we’ve ever recorded.

It’s called “What Typical Mindfulness Is Missing”, and over the years, it’s racked up tens of thousands of downloads. I think it struck it chord when it dropped because it tackled a conversation we have often behind the scenes at RNT - the idea that you can’t just think your way to a transformation.

Mindfulness is powerful, and it absolutely has its place. But on its own, it’s not enough. Just like physical change isn’t the full picture either. What we’re really after - and what this episode explores - is a holistic approach that blends mind, body, and action.

This originally aired four or five years ago, but the message is just as relevant today - if not more. I hope you enjoy revisiting it.

Chapters:

00:00 The Journey of Self: Body and Soul Connection
02:03 Introspection and Action: The Transformation Formula
04:43 The Power of Journaling: A Personal Practice
08:41 Finding Presence: Mindfulness in Daily Activities
10:50 Individuality in Practices: Tailoring Your Journey
16:29 Facing Stress Head-On: The Importance of Action
21:34 Breaking the Cycle: Moving Beyond Victimhood
25:42 Ownership and Transformation: The Key to Progress
30:07 Physical as the Vehicle: Health and Higher Consciousness
32:07 Mindfulness and Physical Health Connection
35:04 The Importance of Physical Health for Mental Resilience
39:35 Balancing Work and Recovery
42:00 Creating Effective Evening Routines
48:40 Prioritising Health and Self-Care

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• The key biomarkers that reveal what’s really going on inside your body
• Why traditional blood tests miss the full picture
• The science behind the new RNT BioHealth™ protocol
• How to bridge the gap between performance, longevity, and fat loss
• Why transformation must go deeper than just training and nutrition

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On this episode of RNT Fitness Radio, I sit down with Raj Shah, a father of two and C suite executive of a major pharmaceutical company in the UK.

Raj first came on the pod on episode 92, after his first photoshoot back in 2019, and here we are… 6 years later, talking about how his journey has unfolded since. Raj went on an aggressive Investment Phase for a few years, and decided for his 40th this year, he wanted to pull the pin and get into the best shape of his life.

This was a fun one we filmed in the studio, so check out the RNT Fitness YouTube Channel for the footage.

More from Raj:

Ep. 92 - Hall of Fame | Raj Shah: How Raj Built His Physique To Achieve More In 5 Months Than 15 Years
https://youtu.be/mSDyQIGGvIM
https://www.rntfitness.co.uk/ep-92-raj-shah

Raj Shah's Case study (2019):
https://www.rntfitness.co.uk/raj-shah-physique-journey.html

Reels:
https://youtube.com/shorts/xpVvlMUywaI
https://youtube.com/shorts/ili8I_ivS9A

Chapters:

00:00 Introduction to Raj's Fitness Journey
02:13 The Impact of Social Perception on Fitness
05:34 Fatherhood and Fitness: Setting an Example
09:59 Reflections on Parental Influence and Health
12:05 Building Healthy Habits: The Foundation of Fitness
13:05 The Mental Challenges of Fitness Journeys
18:01 Teaching Resilience to the Next Generation
20:34 Navigating Parenting in a Material World
22:20 The Long Road to Fitness: A Personal Reflection
30:43 Pushing Limits: The Mindset Behind Transformation
33:43 The Danger of Complacency in Fitness
35:37 The Journey of Transformation and Self-Perception
37:21 The Impact of COVID on Fitness Goals
39:48 Balancing Work and Fitness
43:52 The Resilience Built Through Training
48:34 The Importance of Self-Reflection
51:58 Finding Balance in Life
54:50 Turning 40: A Reflective Milestone
59:08 The Importance of Continuing the Journey
01:02:46 Setting New Goals for the Future

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In this episode of RNT Fitness Radio, we sit down with Professor Jane Ogden, a leading health psychologist and professor at the University of Surrey. With over three decades of research in eating behavior, weight management, and women’s health, Jane has been at the forefront of understanding the psychological drivers behind our relationship with food. Her expertise dives deep into the learned associations, cultural influences, and individual perceptions that shape our eating habits. Join us as we explore the psychology of eating, the barriers to sustainable weight loss, and practical strategies for long-term health transformation.

Chapters:

00:00 Introduction to Health Psychology and Eating Behavior
02:35 The Complexity of Hunger and Eating Triggers
04:37 Understanding Emotional and Social Eating
10:18 The Importance of Meal Structure
12:39 Intuitive Eating vs. Structured Eating
17:58 Navigating Social Pressures and Eating Choices
20:47 Navigating Truth and Lies in Self-Care
22:20 Psychological Barriers to Healthy Living
24:48 The Impact of Childhood Food Associations
26:06 The Evolution of Nutritional Advice
28:01 Breaking the All-or-Nothing Mindset
30:59 Sustainable Caloric Restriction Strategies
32:05 The Importance of Planned Eating
34:23 Managing Emotional Eating Through Planning
36:42 The Role of Biology vs. Psychology in Weight Loss
37:39 Top Takeaways for Managing Eating Behaviors

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This episode of RNT Fitness Radio is taken from one of our weekly coaching calls where our Head of Performance, Ed Pilkington, brings one of the coaches on to discuss a popular topic with our members. This week I joined Ed to talk about the 5 year anniversary of the book, how the five phases were built, what’s coming up for members, the reason why most people gain weight and our new metabolic health offer.

Chapters:

00:00 Introduction and Background
02:56 Injury Challenges and Mental Resilience
07:04 RNT's Evolution and Member Perspectives
12:41 The Importance of Physical Appearance
15:16 The Impact of the Book and Five Phases
19:09 Understanding the Five Phases
22:29 Timeframes for Transformation
25:10 Identifying Emotional Baggage
30:21 Perceived Knowledge vs. True Wisdom
33:57 The Journey of Continuous Learning
35:27 Engagement and Accountability in Transformation
39:02 Metabolic Health: Understanding Your Body's Signals
45:54 Upcoming Innovations and Community Engagement
54:06 Quickfire Questions: Insights Beyond Fitness

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On this episode of RNT Fitness Radio we dive into muscle building for the skinny fat physique. When you’re skinny fat, the temptation is to bulk as fast as possible to try change it but the reality is very different, and the order of the journey can often surprise people. But if you get it right, and apply the muscle building commandments we discuss in this episode, you won’t recognise yourself in a few years.

Chapters:

00:00 Introduction to Muscle Building for Skinny Fat Physique
01:32 The Temptation of Bulking Up
03:05 The Importance of Trimming Down First
04:29 Building Muscle While Staying Lean
06:10 The Commitment to Muscle Growth
07:43 The Psychological Aspect of Gaining Body Fat
10:22 The Long-Term Journey of Muscle Building
11:50 Setting Realistic Goals for Muscle Gains
14:18 The Discipline Required for Muscle Building
16:42 Lifestyle Changes During the Muscle Building Phase
20:40 The Renovation Analogy for Muscle Building
22:40 Signs of Going Too Far on a Bulk
24:16 Building Momentum in Muscle Training
26:37 Commandments for Muscle Building
32:13 The Importance of Progressive Overload
44:41 Perfect Form and Execution
47:55 The Role of Recovery in Muscle Building

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In this episode we dive into the art & science of what goes into a successful peak week. A photoshoot can be one of the most life-changing experiences, and the excitement of the day starts from the week before, where if you’re in great shape, you can apply a few techniques to maximise your look on the big day. Today we dive into what to avoid, the rules of peak week, how to nail it and what to do depending on whether you’re after a shredded look, a beach body look, or a more lifestyle one.

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