Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow

–

The right snack can save your whole day of eating. The wrong one leaves you hungrier, snacking again, and wondering why your body composition won't budge. In 8 minutes, you'll know exactly what to eat at 4pm to stay full until dinner. Simple swaps. Real food. Up to 22g of protein per snack. Plan it once. Stop fighting cravings every afternoon.

Chapters:

0:00 Introduction

0:59 The Afternoon Hunger Window

3:53 What Makes a Snack Work

4:34 High Satiety Snack List

5:45 Akash's Go-To Snack

6:18 Low Satiety Snacks to Avoid

6:38 Snacks as Solutions, Not Rewards

7:54 Final Thoughts

Follow us:

Website - https://www.rntfitness.com

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

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

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

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow

–

12 weeks until Christmas. Build momentum now or start again in January.

Most people restart in September and October. They're motivated. They're showing up. Then within 2 weeks, they make the same 3 mistakes.

One nutrition. One training. One mindset.

Each one feels like progress. Each one quietly stalls your fat loss. And most people never realise they're doing it.

Akash breaks down all 3, why they happen, and exactly what to do instead.

Get this right and you'll walk into 2027 on the front foot. Get it wrong and you'll be back where you started by January.

Chapters:

00:00 Intro: 12 Weeks Until Christmas

00:52 Why October Momentum Matters

01:44 The 3 Predictable Mistakes

02:32 Mistake 1

05:03 Mistake 2

07:20 Mistake 3

10:17 The System That Actually Works

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Follow us:

Website - https://www.rntfitness.com

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

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

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

Built for Life Newsletter: https://builtforlife.io

Twice-weekly emails for high performers who want to look good, feel great and perform at their best

Book a 1-1 strategy session: https://www.rntfitness.co.uk/applynow

–

On today's episode of RNT Fitness Radio, I'm joined by RNTer Priya Parmar. I'm recording this almost exactly a year into her journey, as she's about to begin her second year, and she's celebrating 23kg down so far, with just a few more to go until she hits her checkpoint.

Priya's journey began after the sudden passing of her brother, just four months after she'd lost her mother. It came at a moment in her life where she took a hard, honest look at her own health, her habits, and her body composition, and knew she wanted to make a serious change.

Here we are a year later, and Priya is a completely different woman. I'm really excited for you to hear this account of what true change entails, and how Priya took one of the most difficult times in her life and turned it into fuel to transform herself, and those around her.

So without further ado, let's dive in.

Chapters:

0:05 Introduction

2:01 The Trigger: Losing Mum and Brother, and a Family History of Heart Disease

5:50 Starting Weight to Today: 95.5kg to 73.5kg

7:08 The First Few Weeks and Past Failed Attempts

10:18 A New Mindset and Renewed Confidence

12:26 Sunday Meal Prep and Batch Cooking

14:12 Go To Meals: Breakfast, Lunch and Dinner

17:31 Keeping Indian Cuisine on the Plan

19:08 Challenges: Holidays, Blame and Responsibility

22:06 Her Brother's Voice in Quiet Moments

23:17 Continuing Into Year Two and the Strength Training Journey

27:52 Family Support and Telling Her Husband

31:45 Comfort Eating and Rewiring Habits

32:56 Advice for Anyone on the Fence and Her Bigger Why

35:39 Final Words

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Follow us:

Website - https://www.rntfitness.com

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

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

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