In Shape Radio

Ever looked at a Tough Mudder event and thought...that looks fun!Yeah, same.And yesterday, I finally got around to doing one with some of my clients.A short and sweet episode today to give you my verdict!Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

One of the most significant sliding door moments in my career (and life!) came when I started teaching legs, bums and tums at a Fit4Less gym.With my home town team, Nottingham Forest, currently on the edge of European glory, I decided to have a bit of a reflect on my decision and record my thoughts for an episode of In Shape Radio. If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

Online flexible dieting advice for fat loss sounds logical and appealing.Factor in the food and drinks you most enjoy whilst burning fat.Use 20% of your calories for beer or chocolate.Calorie bank 200 calories for a wine and pizza night or afternoon down the pub.Whilst I still agree these are very useful strategies for fat loss which enable flexibility around special events...Most people giving this advice forget a really important piece of advice.Something which kept me stuck in my own journey for a long time.One I figured out this topic I discuss on today's episode, I found it much easier to be nail flexible dieting without it derailing my progress.If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

The spring months between Easter and Summer often bring about some of the most motivated fat loss phases.Whether thats a knee-jerk crash diet or a well structured rapid fat loss phase, it is imperative you reverse yourself out of the diet with the right mindset and structure.That's if you want to minimise the chances of piling all the weight back on...which I'm sure you do?If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

Towards the end of 2025, I was experiencing much higher levels of anxiety than normal.After a doing bit of an audit on habits and routines during December, I realised my caffeine intake had crept up a lot since moving to Greece!So I've changed how I consume it, and here are the results!If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

Happy Easter weekend! It's not just kids who enjoy chocolate at Easter, let's be honest.But is the pleasure we get from chocolate all in the mind?Or is there a physiological component to it?Is the pleasure response stronger for women?Expect to learn all of this and more to explain why the Easter eggs hit different this weekend.If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

How you warm up for a weight training session matters.It impacts your performance, focus and reduces your risk of injuries. But what exactly contributes to an effective warm up before weight training?In this episode, I explain exactly that.Here are the links to the demos I discuss in the episode:1). Upper body mobilisation 2). Lower body mobilisation3). Warm up setsIf you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

Over the last 12 months, I've started running more.One of my 2026 goals is to run a weekly 5km (crazy that I'm already 10/52 into this!)...This has sparked questions from friends and clients - am I converting to a runner rather than a lifter?For me, training is about how I feel, look and the long term benefits for future me.In this episode, I explain my views and reasons as to which mode of exercise I believe wins, based on the physiology.If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

Fat loss is hard at the best of times. But combine it with today's busyness and it can sometimes feel like an uphill battle.After 10 years of full time transformation coaching, I know its possible to get in shape whilst living a crazy life.You just have to have the right tools in the toolkit.In today's episode, I share some of the practical tips I give my clients when they're in an overwhelming period of life but still on a mission to get in shape.If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

Ahh mid February! A time where January motivation for making positive life changes has dropped off a cliff, and winter vibes are still a thing.So its a common time of year for weekend cravings for hedonic pleasures from booze and food start to creep in, and the frequency at which we give in can start to rise too.In this episode, I provide you with a simple yet very effective mindset reframe and question to ask yourself when cravings to make choices you know aren't good for you start to creep in.If you enjoy the episode, please give the podcast a rating and share with a friend - it really helps me reach and help more people.If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

Have you been unlucky enough to stumble across an Instagram account of somebody chewing a rib eye steak, thinking they're alpha male, shouting about fruit and veg being bad for you?Well if so, in today's episode, I break down why cutting plants out of your diet is a terrible idea if your goal is to be healthy, energised, live longer and look more attractive naked.If you have any questions on this topic, here's where to find me and connect: Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

It's not uncommon for my clients to go on journeys which inspire me.Hannah Iwanejko is certainly one of those people, as much as she hates the praise. In this episode, Hannah shares her story, which very sadly involves having a miscarriage just a few weeks before a fitness photoshoot back in 2023.After a gruelling period of massively elevated progesterone levels, she went on to have a healthy pregnancy AND come back to lose the weight again for a second pop at the photoshoot prep.We also discuss Hannah's learnings from coaching regarding dealing with cravings around her menstrual cycle, and much more.An inspiring story, and a chat I wanted to have.Wanna chat more about your own journey in fitness?Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

That was one of the fastest Januarys I've ever experienced?!But now the first month of the year is over, you may have just finished your dry January challenge with staying sober.But perhaps you are enjoying the benefits and want to keep it going for longer? Or at least keep your intake at moderate levels?In this episode I share some of the things I found worked for me when working to improve my relationship with alcohol and cut back.*This is not intended to be professional substance abuse adviceInstagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

Wearable health trackers are becoming more and more common.After 18 months without, I decided to get a Whoop back in December.And here is my review, along with reasons why I decided to get one, and how I'm using feedback it gives me.Instagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

After the first 2 weeks of coaching, I would say feeding back on why hunger is higher and strength is lower has been in the top 3 most common pieces of feedback I've been giving.Expect to learn the physiological and psychological reasons why you feel like you're chomping at the bit with cravings and struggling to hit the same weights in the gym during the first 2 weeks of January.Wanna connect on social media? Head over to my Instagram:Instagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Its that time of year where it can be easy to fill a to do list with things you want to achieve or do.But we only have so many hours in a day, and in the modern world, we already have too much competing for our time and energy.In this episode, I explain a practical tool I've been using in transformation coaching with my clients to support with time management and holding boundaries when competing priorities and temptation to skip new healthy habits come upInstagram: https://www.instagram.com/inshaperyan/Email: [email protected]: www.youtube.com/@inshapewithryan

To celebrate 100 episodes of In Shape Radio, I thought I'd combine some fitness and personal reflections with a new idea!In this episode, I took my 18 year old self for a beer, a gym session and a meal.Over a beer, I explain 5 things I'm glad I did in life and should do again, along with 5 things I did which I would avoid if I had another pop.Over a gym session, I explain 5 things I'm glad I did in the gym and should do again, along with 5 things I did which I would avoid if I had another pop.Over a meal, I explain 5 things I'm glad I did with my nutrition and should do again, along with 5 things I did which I would avoid if I had another pop.Thank you so much for coming to listen to me - 100 episodes feels like a decent achievement and I wouldn't keep sharing if I didn't get your feedback - so thank you!

On the sixth day of Christmas my body gave to me...a massive swollen belly.After days of festive fun, food and drinks, it's normal to feel like your body has completely changed both on the inside and outside.Thankfully, it's temporary.In this episode, I explain the main mechanism behind why we feel like this way and how to rectify it with five simple steps.Enjoy!If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:Instagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

I did a version of this episode at the end of 2024, and it is my most downloaded episode ever!So I couldn't not do another episode for 2025.In this episode I go through 12 of the best notes I made from listening to other podcasts in 2025, including why I wrote them down, how they relate to me, or how I use them in coaching.Enjoy!

As the year end pops it's head over the horizon, it's time for some yearly reflections and goal setting sessions.Whilst bullet pointing some thoughts on a digital detox on holiday, I came up with a simple framework for reflecting:Bin it - what to get rid of in the new year.Bring it - what news things started this year which should be taken forward into the next year.Begin it - new things to start in the new year.You'd be surprised how easy these 3 headings make brain dumping before setting goals and intentions for the year ahead!Enjoy. Instagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Last December, I was transparent about the fact I let things go a little too much.Too little movement and too many calories lead to me feeling and looking far from my best back in January.After working hard to get back to my overall best combination of fitness, strength, health and body fat this year and doing 2 photoshoots, I am determined to make sure I don't repeat my mistake this December.And with a vacation and Christmas planned which replicates last December, I made a list of a few non negotiables for the month to help me maintain where I'm at within ~1-2% or 2-3 weeks of tidying things up in January.On today's episode, I share them so you can cherry pick any tips you think would also help you enjoy December without setting yourself back by months of dieting in 2026.Enjoy!If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Black Friday sales often result in buying sh*t we don't really need, or even end up using.I can also a time when people buy things in prep for making positive life changes 2026.But rather than buying a third air fryer or slick new gym clothes, here are the 5 things I would have in my Black Friday basket if I was starting a transformation in 2026, with the knowledge I've now got.Enjoy!If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

I think the longevity content can sometimes go too far.I do fully believe it's important to choose your moments wisely to indulge in excess and unhealthy behaviours, to ensure you are able to fulfil a mostly healthy life. Especially if you want to have as many of your best years as possible.But I do think some things in life are worth ditching optimal health for!Here are some of the occasions where I personally choose to ditch health and fitness and think they're fully worth the hit and my quantity of life.As well as some of the common scenarios where I think it is absolutely not worth harming your longevity.Something a bit different this week - enjoy!

Getting in shape for a wedding has to be one of the most common reasons prompting people sto lose fat. But unfortunately it is often done with no focus on what comes next..In this episode, I speak to Alice Rowell, one of my long-term clients regarding her challenges with what came after her wedding.Learn how shifting from external motivators to internal motivators allowed Alice to take back control and focus more on the long term benefits of her healthy habits, which helped get her back on track after a period of post wedding regression with her goals.Another prime example of why developing the journey mindset is vital for long term sustainable fat loss.

As a coach, its such a shame when people only see exercise as a tool to lose fat.Because then the autumn and winter come around, the desired to lift, run or even just walk disappear, which leads people to being stuck in the same cycle year after year.But you are holding yourself back from the better parts of fitness that come when you're not in a calorie deficit!This is a must listen if you are already feeling your consistency with exercise dip after the clocks changing.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:Instagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

When it comes to health and performance, there are some variables that will have way more of a positive or negative impact than others.In today's busy world, it can be easy to become overwhelmed with all of the performance focused habits you see people sharing on social media.From ice baths to 5km runs and perfect meal prep boxes.But the evidence clearly shows that some things are worth really focusing on, whilst others aren't so impactful.In this two part series, I will share my views on which are the most important pieces of the jigsaw for both health and performance.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

When it comes to health and performance, there are some variables that will have way more of a positive or negative impact than others.In today's busy world, it can be easy to become overwhelmed with all of the healthy habits you see people sharing on social media.From ice baths to 5km runs and perfect meal prep boxes.But the evidence clearly shows that some things are worth really focusing on, whilst others aren't so impactful.In this two part series, I will share my views on which are the most important pieces of the jigsaw for both health and performance.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

We've all heard the saying "your vibe attracts your tribe", but what benefit does it have when its the other way around?Actively seeking out people who share the same values and goals as you can make achieving them a more enjoyable and smoother process.This is my experience from a recent weekend health retreat on the island of Agistri.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:Instagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Are you struggling with energy on a dialy basis? Do you feel like your health has been on the back seat for a while?You might think fat loss is the first thing you need to do to change that, but you might want to consider going through a short "priming" phase first.And here's why...If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Ever go into a goal with overly ambitious and often un realisitic targets?Feel like a failure as soon as you miss a couple of days and slowly but surely the wheels fall off?What if there was a way to set targets that gives you more flexibility both mentally and practically?Well, there is.And that's what I discuss in today's episode - enjoy!Thank you for support!If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you...Instagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

If you had told me when I was in my twenties that at 32 I would be going to yoga classes, I would probably have laughed.That's valuable exercise time that could be spent doing chest presses...However, things change, and I like to keep an open mind.I always knew Yoga has a lot of positive evidence for stress management, so I decided to give it a try whilst making an effort to reduce alcohol consumption.In this episode, I explain the benefits I've experienced so far!Thank you as always for support! Please share the podcast with a friend, that's the best way you can help me grow it and keep it going.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you.Instagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

What does optimal mean to me as a coach? Is it what the science says on paper? Or should we be taking a more person centred view?In this episode, I explain how I define optimal when it comes to nutrition for health and getting in shape.Thank you for support!If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Music makes exercising more enjoyable for most people - but did you know there's actually science behind why we often pair exercising with our favourite beats?As well as a pair of headphones, there is another item I never go to the gym without - a logbook!In this short episode, I explain why headphones and a logbook are the first and most important items in my gym bag to boost my performance and my results.4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Losing the belly might be the fuel that gets you moving on your fitness journey.But developing a journey mindset is vital if you want to get in shape and stay in shape.Getting in shape is one thing, staying in shape is everything. In this conversation with Danny, we discuss:What it was that initially made him take actionHow things progressed into a journey of multiple phases of cutting and bulkingDanny's experience of doing two photoshoots and getting in cover model shapeWhat motivates him to keep going even nowThe power of small daily actions compounding over timeDoing this in his forties with a new born and a 6 year oldEnjoy!If you like the sound of the journey Danny has been on and wish to chat to me about getting started on your own physique, health and fitness transformation, reach out here:Instagram: https://www.instagram.com/inshapewithryan/Email: [email protected]

Habits, actions and behaviours can be hard to make or break as we get older due to things being deeply ingrained in our brains.When trying to make positive changes or achieve goals like getting in shape, having subtle reminders in places where you're most likely to need them can be a huge game changer.Here I discuss why a simple sticky note can be so powerful in making or breaking habits.4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

A topic with varying views, opinions and even conflicting results in the research.In this episode I explain my view on mixing things up in the gym for the type of client I work with, who typically have less than 5 years of consistent training experience and want to get in the best shape possible.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

With September on the horizon, we will soon be entering the final third of 2025 - which is crazy to type!As a transformation coach, I know September is a common time for people to feel a fresh dose of motivation to finish the year strong.But you can't do it all, especially in just 4 months, when one of them is December.In this practical episode, I walk you through a framework I use myself and give you live examples whilst setting my goals and priorities for the remainder of 2025 to hopefully help you do the same.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Getting in shape CAN be life changing, but only if you're focusing your attention on the right things. In this episode, I discuss a harsh realisation I came to earlier in my fitness journey, and something I help clients with when it comes to shifting their mindset.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Summer holiday season is here. And a common theme in coaching has been whether to exercise on holiday, and providing workout ideas that don't use up lots of time.In this episode I share my personal opinion on whether exercising on holiday is a good or bad thing, and some questions to ask yourself to decide whether it's right for you.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

The return of In Shape Radio!After taking a break from the podcast for a few weeks involving Glastonbury, a client photoshoot and a busy schedule of spending time with family and friends, In Shape Radio is BACK.And today, I discuss how taking a break from one important part of my life in favour of being present with another important part of my life, has reignited the fire again.This way of thinking will help if you are feeling guilty about not making optimal progress with goals in summer.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

My first photoshoot of 2025 is DONE.In the last few weeks in the run up to the shoot, it was a bit of a bumpy ride from a mindset perspective, largely due to comparisonitis!In this episode I talk about how to try and keep a healthy relationship with comparison, and provide an update on how the shoot went, along with my post shoot plans to make sure I maintain my results over the coming weeks.Just as a reminder, I am taking a 2 week break from the podcast - In Shape Radio will return on Friday July 11th.Thank you for support!If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

When explaining to a friend this week that I wasn't able to hit the pub for burgers and beers on arrival back to the UK due to my "peak week" - understandably, I was greeted with confusion and a very abrupt "what the hell is a peak week?!"Well, here is an insight into what I mean by "peak week" and some honest insights into where I'm at going into my first photoshoot of the year.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

This conversation is POWERFUL.This week I was privileged to have a recorded conversation with one of my clients, Sarah.Sarah is in her sixties and as she explains in the conversation, she was feeling her heaviest and lowest when reaching out to me for coaching.Convinced things couldn't ever change due to to the menopause, she decided to have one last throw of the dice and work with a nutritionist. I am very grateful Sarah chose me, and allowed me to guide her through what can only be described as totally life changing transformation.This is a powerful advert for the benefits of evidence based science with regards to training and nutrition around the menopause. If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Online coaching is booming in popularity in the fitness industry.But is it for the right reasons?Unfortunately, a lot of coaches are getting into the online side of the industry because they see it a way to make a good buck with very little effort.In this episode I explain 12 red flags you should look for if you ever choose to invest your money into the help of a coach to support you with getting in shape AND staying in shape.If you'd like to learn more from me for free or want to get in touch about discussing my services and how I can help you:4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Always giving in to that mid afternoon hunger pang?Well, that's because the most important priority for the human brain is survival.And hunger, is a powerful trigger which our brain wants us to act on - aka reaching for the biscuit tin at 3pm every day. Putting your willpower up against hunger in a battle can be a tough contest when dieting.In this episode, I discuss an idea I have recently been using in coaching, regarding assessing your hunger:willpower at certain parts of the day and then structuring your nutrition in a way that makes sticking to a diet easier.Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

I am currently 5 weeks away from a fitness photoshoot...Last weekend was a strategically planned refeed - but I over did it.I made a couple of mistakes and didn't follow my own advice.I stepped on the scale on Monday and was 3kg heavier than Friday!In this episode I explain why the spike was so big, how much of that spike in weight is likely to be fat gain, and what I am doing in response to it.Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

With summer on the horizon, many people will be coming to the end of a dieting phase of life.Myself and my clients are beginning to plan what comes next if moving into maintenance phases to ensure all of the hard work isn't undone as soon as the season of fun kicks off.I go through 6 important points and touch on some plans for my own goals and journey as the year progresses.This one is practical - enjoy!Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Genetics are often blamed as a reason for not being able to get in shape. In today's episode, I discuss the muscle building component of a body transformation and explain to what extent genes play a role.Ever wondered why some people have massive calves without trying, whilst others train them endlessly and never get anywhere fast?Ever wondered why some people have big glutes or arms naturally without setting foot in a gym?Stay tuned to find out...Enjoy!Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Have you ever been left feeling frustrated after wanting to achieve a goal and not seeing it through?Do you find yourself being overly self critical after the failure and see it as time lost? In this episode I put a positive spin on failure, using some of my own shortcomings as an example.I hope by the end of this episode, your perspective on failing is shifted and you're able to keep going, even without results. Enjoy!Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan

Our brains aren't there to keep us happy. They're more focused on survival.Which means we have a tendency to focus more on the negatives in any situation.ESPECIALLY when dieting.I've felt the negativity bias kick in over the last couple of weeks, so here's how I deal with it.Enjoy!Want more support from me to help you with getting in shape?4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachingInstagram: https://www.instagram.com/inshapewithryan/Email: [email protected]: www.youtube.com/@inshapewithryan