Subscribe to the Built for Life newsletter: https://www.builtforlife.io

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
http://calculator.rntfitness.com

–

After years of yo-yo dieting, post-pregnancy struggles, and feeling stuck in her own body, Sheena Patel hit a point where something had to change.

In this episode, she shares how she lost 33kg while raising two kids and running a business and how rebuilding her mindset, not just her body, helped her break the cycle for good. This is about more than fat loss, it's about taking back control of your confidence, energy, and life.

Chapters:

00:00 33kg Transformation Moment

02:22 Post-Pregnancy Struggles & Lowest Point

13:42 Why Generic Plans Failed

16:22 Why She Chose RNT

23:12 Losing 33kg With 2 Kids & Busy Life

28:48 Handling Social Events & Travel

39:01 Why Year 2 Is The Hardest (Maintenance)

45:23 From Survival Mode to Enjoying Life

Follow us:

Website - http://www.rntfitness.com

Instagram - http://www.instagram.com/rnt_fitness

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
http://calculator.rntfitness.com

-

Full monk mode or ordering everything and restarting Monday. If you've done either, this episode is for you. Eating out is not the problem. How you approach it is. Here are 5 strategies to stay on track without ruining the night.

Chapters:

4:13 Strategy 1: Anchor Every Meal With Protein

5:10 Strategy 2: Decide What You Are Having Before You Arrive

7:34 Strategy 3: Handle Alcohol With A Simple Rule

9:04 Strategy 4: Sauces And Dressings On The Side

10:40 Strategy 5: The One Meal Rule

13:00 Build Your 3 Personal Rules For Eating Out

Follow us:

Website - http://www.rntfitness.com

Instagram - http://www.instagram.com/rnt_fitness

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

–

Monday. January. After the holidays. Once work calms down. If you've ever said any of these, this episode is for you. The quiet period never comes and 6 months from now you'll still be waiting. Here are 4 steps to make right now workable.

Chapters:

3:34 Step 1: Shrink The Start Until Its Impossible To Say No

5:05 Step 2: Separate The Decision From The Conditions

6:17 Step 3: Use The 2 Week Rule

7:12 Step 4: Stop Treating Disruptions As Reasons To Restart

Follow us:

Website - http://www.rntfitness.com

Instagram - http://www.instagram.com/rnt_fitness

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

Try the RNT Fitness Summer Shred 2026 Calculator. See exactly how much fat you can lose in 12 weeks:
http://calculator.rntfitness.com

–

Most people have been "trying to get in shape" for years. The problem isn't discipline. It's that they keep resetting the clock right before results show up. In this episode, I break down why consistency beats everything and 4 tips to finally stop switching.

Chapters:

2:02 Why People Keep Switching Programs

5:24 The Week By Week Cycle That Keeps You Stuck

6:21 What Actually Happens In The First 4 To 6 Weeks

9:06 How To Break The Program Switching Cycle

9:09 Tip 1: Pick A Timeframe And Commit

9:51 Tip 2: Define What Working Means Before You Start

10:12 Tip 3: Expect Weeks 3 To 6 To Feel Like Nothing

10:49 Tip 4: Only Change If Its Genuinely Unsustainable

Follow us:

Website - http://www.rntfitness.com

Instagram - http://www.instagram.com/rnt_fitness

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

–

In this episode, I break down exactly how to go from 4 chin-ups to 10-12 reps using 10 practical strategies, from avoiding failure and greasing the groove, to weighted chin-ups and perfect form. If you've been stuck at the same number for months, this is the episode that will change that.

Chapters
5:33 Strategy 1: Don't Train To Failure
8:04 Strategy 2: Get Lean
11:05 Strategy 3: Multiple Sets, Low Reps
13:20 Strategy 4: Grease The Groove
15:53 Strategy 5: Weighted Chin-Ups
17:04 Strategy 6: Staggered Sets
21:26 Strategy 9: Perfect Form

Related Articles:

1. Going From Zero To One: How To Get Your First Chin Up

https://www.rntfitness.co.uk/going-from-zero-to-one-how-to-get-your-first-chin-up

2. The Ten Fastest Ways To Improve Your Chin Ups

https://www.rntfitness.co.uk/the-ten-fastest-ways-to-improve-your-chin-ups/

Follow us:

Website - http://www.rntfitness.com

Instagram - http://www.instagram.com/rnt_fitness

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

–

If your goal is to reach the best shape of your life, you can't keep trying to "have your cake and eat it" before you reach your checkpoint. In this episode, I explain why the process phase requires full commitment, temporary sacrifice, and leadership over your habits. Learn why going all-in during this phase helps you build momentum, reach your checkpoint faster, and earn the flexibility later.

Follow us:

Website - http://www.rntfitness.com

Instagram - http://www.instagram.com/rnt_fitness

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: www.builtforlife.io

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

–

Why do you wake up exhausted even after spending 7-8 hours in bed? In this episode, we break down the concept of revenge bedtime procrastination, a common habit where busy professionals stay up late scrolling, watching Netflix, or working to reclaim personal time. We explain why poor evening routines destroy sleep quality and share simple strategies to improve recovery, energy, productivity, and fat loss without supplements or sleep apps.

Chapters:

0:00 Why You Wake Up Exhausted After 8 Hours

0:50 What Is Revenge Bedtime Procrastination

1:38 The Real Reason Your Sleep Is Poor

3:47 Why Revenge Bedtime Procrastination Happens

7:25 How To Fix Your Night Routine

10:06 Create A Wind Down Routine

11:33 Wake Up At The Same Time Every Day

12:37 The Simple Sleep System That Works

Learn more about Revenge Bedtime Procrastination:

https://www.sleepfoundation.org/sleep-hygiene/revenge-bedtime-procrastination

Follow us:

Website - http://www.rntfitness.com

Instagram - http://www.instagram.com/rnt_fitness

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela

Subscribe to the Built for Life newsletter: https://www.builtforlife.io

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

–

In this episode, I break down why dehydration could be the hidden reason behind your afternoon crashes, brain fog, and even hunger. I explain how I approach hydration for better energy, strength performance, and focus, and why drinking water consistently matters more than chugging it randomly. If you're a busy professional running on caffeine, this might be the simplest performance upgrade you're overlooking.

Chapters:

0:06 Why You Might Be Drinking Water Wrong

0:28 Hunger vs Dehydration: The Hidden Link

2:12 How Dehydration Impacts Strength and Performance

5:11 Step 1: Drink Consistently, Not Reactively

5:37 Step 2: Avoid Large Amounts of Water With Meals

6:33 Step 3: Add Electrolytes When Active or Stressed

7:18 Step 4: Use Visual Cues and Reminders

7:59 Signs Your Hydration Is Improving

8:27 Check Your Pee Color for Hydration Status

Next steps:

1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow

2) Take our free transformation quiz: https://www.rntfitness.com/transform

3) Rate your current health: https://scorecard.rntfitness.com/health

Subscribe to the Built for Life newsletter: https://built-for-life.beehiiv.com/subscribe

Twice a week emails designed for high performers and busy professionals who want to look good, feel great and perform at their best.

Follow RNT Fitness:

Website - http://www.rntfitness.com

LinkedIn - https://uk.linkedin.com/company/rnt-fitness

Instagram - http://www.instagram.com/rnt_fitness

Follow Akash:

LinkedIn - https://uk.linkedin.com/in/akash-vaghela

Instagram - http://www.instagram.com/akashvaghela

YouTube - https://www.youtube.com/@akash_vaghela