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On this episode of RNT Fitness Radio, I’m joined by long-time RNTer and physician, Roya Javid, to explore what life has looked like since first starting her journey with us at the end of 2021.

After being diagnosed with scoliosis at age 12, Roya spent much of her life battling chronic pain. Then, following the pandemic and a rotator cuff surgery in 2021, she began gaining weight and losing structure. With years of diet attempts behind her, she was searching for a sustainable solution—and that’s when she came across RNT after taking one of our quizzes, which we’ll link in the show notes.

Fast forward to today: at 52 years young, Roya is still in the best shape of her life. She’s maintained a bikini-body physique year-round, all while juggling motherhood, running multiple businesses, launching a non-profit, and enjoying complete food freedom.

If you’ve ever wondered what the strategies behind long-term success look like with the RNT Transformation Journey, this episode is for you.

Chapters:
00:00 Roya's Journey Begins
02:09 Facing Health Challenges
06:41 The Wake-Up Call
12:18 Resigning to Body Image
14:41 Surrendering to the Process
17:31 Emotional Eating and Self-Talk
20:28 Creating a Power Down Ritual
25:16 Harnessing Infrared Sauna for Pain Relief and Sleep
29:29 The Journey of Strength Training Post-Surgery
34:49 Embracing Body Confidence and Self-Acceptance
39:01 Transforming Self-Talk and Food Relationships
42:22 Creating Impact Through Nonprofit Initiatives
45:50 Advice for Newcomers: Embracing the Journey

Resources:
Read Roya's Case Study here

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On this episode of RNT Fitness Radio, I'm sitting down with RNTer Archna Mehta who joined us a year ago after hitting a breaking point when she was trying on clothes during a shopping visit. She tried everything for years but after seeing her cousin go through the RNT journey, she knew a holistic approach with a proven method was the missing piece.Fast forward a year and despite PCOS, menopause, hypothyroid, vegetarian diet and being in her mid-40s, Archna is in the best shape of her life and is now working on building a lifestyle solution to maintain it year-round. And it's not just the physical results. Archna has grown in confidence and energy; and her health, hormones and habits are in the best place ever. Archna is now entering her second year into the journey, and this is an awesome podcast showing what happens when you go all in.

Chapters:

00:00 The Trigger Moment for Change
02:58 The Journey Begins: Commitment to Transformation
06:05 Overcoming Skepticism and Building Trust
08:50 Navigating the Early Stages of Change
12:12 Vision and Accountability in the Transformation Process
14:58 Post-Checkpoint Challenges and Mindset Shifts
18:00 The Importance of Holistic Approaches
21:07 Reflections on the Journey and Future Goals
26:46 Navigating Health Challenges and Lifestyle Changes
29:02 The Impact of Menopause on Wellness
30:03 The Grind: Overcoming Physical and Mental Barriers
32:39 Consolidation: Transitioning to Maintenance
36:56 Strength Training: Building a Stronger Future
42:52 The Role of Physical Health in Emotional Well-being
45:40 Investing in Your Health: The Value of Commitment
48:28 Advice for Those Starting Their Journey

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In this episode, RNT Coaches Ed and Ivan discuss how to enjoy your Summer while also making progress with your health and fitness goals. With kids off school and family barbecues and big holidays planned, the Summer period can be a challenging time, but this episode is packed with actionable steps for managing it all. They also dig deep into the mindset side of things and how this period can be a great opportunity for developing your new identity and, ultimately, your new way of life for the long term.

Chapters:
00:00 Navigating Summer Health and Fitness Goals
03:48 Understanding Weight Gain Patterns
05:55 Maximizing Progress During Holidays
10:22 Strategies for Social Events
24:45 Managing Long-Term Holidays
26:12 Meal Planning in Airbnbs
33:44 Coffee Preferences and Hydration Hacks
34:51 Travel Challenges and Food Preparation
36:34 Mindful Eating on Holidays
38:34 Navigating All-Inclusive Dining
40:07 Strategies for Healthy Choices
43:38 Returning Home: Transitioning Back to Routine
49:37 Mindset Shifts for Long-Term Success

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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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