In Shape with Ryan - Online Coaching (2026)

03/01/2026

This is the difference between a transformation coach and fat loss instructor 👇🏻

An instructor gives you:

A calorie and macro target.
Maybe a meal plan (generic)
A training PDF (generic)
A step and cardio target.

Then once a week they tell you to move more, eat less, or stay the same. Job done.

If you’ve fallen off track, they’ll tell you it doesn’t matter, just get back on plan ASAP.

If you’ve got challenges coming up which you try to voice?

Find a way. Make it happen. Grind harder.

A coach on the other hand, goes deeper.

Yeah, we give you targets and plans.

(Actually tailored to you following an assessment).

But we also work with you on finding the right strategy to execute the plan based on your lifestyle and challenges.

Think of a coach as an artist who will help you paint a picture of how the science of getting in shape can work around your situation and struggles.

You’ve got a busy work trip next week with a hotel gym and evening dinners?

Cool, here’s a plan of action for eating to support focus and appetite control whilst banking a good amount of calories for dinner.

Oh, here’s a recommendation for that food menu.

And here’s some training tweaks to still get a decent stimulus on your muscles despite only having a cable stack in the hotel.

We help you understand the physiology and psychology behind why you slipped up to help put better plans in place to manage that situation next time.

Ah, you skipped eating all day before the dinner to bank calories?

But then you had 3 w**es on arrival on an empty stomach, blood alcohol levels shot up, and you got hammered before food arrived so all care went out the window and you finished off everyone else’s desserts too.

Next time, let’s calorie bank a bit more mindfully and make sure you have a small/meal snack with some fat and carbs to slow so you don’t get smashed.

Good coaching is what separates those who help you drop a belt hole, and those who transform your physique, mindset and lifestyle.

had 6,000 social events in the 7 months this transformation took.

Had I just given him numbers and a generic approach, he would never have got shredded.

06/12/2025

How to slash your odds of getting in shape from 10/1 to 1/2 🔪

Do it with a team mate 🤝

You’re not going to have an easy 6 month run where life gets quiet and doesn’t throw challenges at you.

And figuring out how to eat, move, recover and think to stay on track with fat loss whilst dealing with lots of spinning plates and challenges - is really bloody tough.

Having me there to guide, advise, teach, do the programs, make adjustments, support and push you is only going to make your chances of success with getting in shape 1000x more likely.

I’m sure Hannah Iwanejko will agree with me 🤝

And Hannah is a good woman to trust, because she’s had a lot to deal with over the last 2 years.

Back in 2023, Hannah worked with me and lost 12kg in preparation for a fitness photoshoot.

But unfortunately a couple of weeks before, Hannah very sadly found out she’d suffered a miscarriage.

So of course, we didn’t go ahead with the shoot.

Hannah’s body then went through some intense treatments, with prolonged periods of significantly increasing progesterone after finding out she was pregnant again later down the line.

This made her appetite skyrocket for most of the pregnancy, and just like anybody would, she gained some weight back.

But rather than admitting defeat, after successfully giving birth to her healthy newborn baby, Hannah reached out and wanted to get cracking again.

And last weekend, she SMASHED the photoshoot 2 years later after pushing forward and losing another 13kg again with her baby there with her 🫶🏻

Such a lovely moment to witness as a coach after knowing what she’s been through.

And my word did she have to graft for it alongside looking after a newborn baby and a 6 year old.

Sleep deprivation, self doubt and back pain all very rife over the last couple of months.

But we worked as a team and made it happen.

We managed hunger and energy through periods of pushing forward, and periods of easing off with the diet and training to let her body and mind recover.

Again, I’m sure Hannah would agree she likely wouldn’t of got back to this point without me in her corner to back her all the way.

I’m here if you need me on your team in 2026👊🏻

29/01/2025

This is why your arms and chest aren’t growing despite hitting the gym 3 times a week 😖

Turning up to the gym with no program or structure and throwing weights around isn’t enough.

Yawning and scrolling on your phone with no focus or effort isn’t enough.

It’s about what you do with your time once you’re through the gym door that matters.

Assuming you’re getting enough protein because you neck a shake in the morning and slam some chicken for lunch and dinner isn’t enough.

It’s about knowing you are consuming 1.6 - 2.2g of protein per kg of your bodyweight every day.

You might be able to knock up an IKEA flatpack with no instructions when the Mrs asks you for the 10th time.

But you can’t expect to knock up a rig that makes you need new polo shirts simply by winging it.

You wouldn’t try and drive from England to Spain with no satnav.

You’d know that’s a complicated journey, so you’d go into it with a plan.

Getting in shape and building size is no different.

You need to know whether you need to cut and lose fat first, to make gaining muscle easier when you do start a bulk.

You need to walk into every gym session with a clear and effective plan of action:

Which exercises to do,

How many sets and reps you need,

How to find the right weight and make sure you’re training hard enough,

And how to track your progress and make sensible progressions week on week.

You then need to make sure you are turning up and being consistent with the above.

Your training needs to be backed up with hitting your protein consistently and making sure you’re getting enough calories.

You need to assess your progress regularly and decide whether changes are needed to both the diet and training.

Its hard to do if you’re winging it.

Danny realised this was exactly the help he needed when starting coaching.

Instead of turning up to his workouts and going through the motions, and slamming a protein shake with a “that will do” mentality…

He let me use my years of experience and study to put an effective training program together for him 💪🏻

He let me monitor his nutrition and give him l guidance on how to eat to maximise his gains 🍗

Now look at him - UNIT 🤝

Left pic - 92kg on day 1 of coaching.

Middle pic - 79kg after his cutting phase.

Right pic - back at 90kg after his gaining phase.

Bigger, leaner, stronger and healthier but nearly back to his original weight 😮‍💨

08/10/2024

“One of the best decisions I’ve ever made” 🥲

The first part of that decision was the decision to send me a DM in November of last year 🙌🏻

Marc could of given numerous reasons for it not being the perfect time to start.

Not only was it 7 weeks before Christmas, but he’d just had a new born baby.

Let me ask you this quickly, and answer it honestly…

When do you think having the support, guidance and accountability from a coach who gives a s**t about you and your goals is most useful?

When life is easy and perfect, and you have this mythical perfect run you’re waiting for…

Or when life is more challenging and you have more reasons to skip the gym and order pizza?

I’m going to go with the second option, right?

Over the course of Marc’s journey we’ve factored in many maintenance days and untracked days for family days out.

It’s those days when he’s learnt how to moderate his favourite foods in a way that is sensible for his goals.

He’s had holidays and full 1-2 week diet breaks.

And because of all this, he’s nearly 20kg down and hungry to continue his transformation journey.

As opposed to counting down the days until he can unleash the long list of junk food he’s about to go and eat once he’s no longer “on plan”

It’s been a pleasure to watch you progress and I’m chuffed you have enjoyed the process so much 🙌🏻🎯

Here’s why now is a great time to send the first message…

• Lose 3-4kg before Christmas and learn what you need to know to maintain rather than regress further over the festive season.

• Start January 10 steps ahead of where you’ll be if you put it off until then, because doing nothing now and regressing further in December makes January even harder

• Avoid the all or nothing mindset of “I need to eat it all in December because in January, that’s it” and learn the basics of flexible dieting so you know you don’t need to scoff for the sake of it

• Learn the coaching process and let me find tune the approach to get it spot on for you before January, meaning you go into Christmas certain about what you’ll be doing and ready to rock n roll.

Want to have a chat? Send a DM saying INFO and I’ll send over the details👊🏻

19/08/2024

“I’ve never felt silly or told off like other weight loss plans” 🫣

Imagine being a busy parent with a demanding job, going through the menopause and trying hard to drop the fat and get in shape…

To then be “told off” by a 21 year old PT wearing an extra-medium t shirt for having a glass of w**e at the weekend.

Or to be made to feel like s**t at the Monday evening weigh in by clueless Karen and her scales at a slimming club.

By the way, weighing once a week at 7pm on a Monday is about as useful as a chocolate fire guard.

Thankfully Sarah doesn’t get told off for those things now.

She ended up in good hands and is on a MISSION and is full of confidence that this time, she will achieve her goal and be happy with her shape and fitness levels.

So much so that Sarah has signed up for one of my client photoshoots 📸

Unlikely that she’d be setting the bar that high for herself if she was still being made to feel silly and getting nowhere with her fat loss 🤷🏻‍♂️

If you’d like to learn more about the methods used to help people like Sarah get to where she is now…

I have a 4 weeks of FREE coaching course launching soon that will be more useful than 95% of things you can buy online in the body transformation industry.

You’ll be taken through an assessment, goal setting, designing your nutrition and exercise targets and be given training plans for 2-4 sessions per week.

You’ll also receive video and email support from me every step of the way to guide you around making changes and setting targets.

It’s MEGA.

To be one of the first to be enrolled once it goes live send me a message with the word FREECOACHING and I’ll add you to the list.

25/07/2024

All of this feedback is from this Tuesday 🥳

Every single one of those people were once sat wondering if it would work for them.

Busy with kids.

Knackered form their long commutes.

Motivation and will power batteries empty 🪫

The difference is they took a punt and reached out to me.

I don’t tie you into contracts because I believe in my service, so if you don’t like it, you can stop at any time.

I don’t ask you to pay thousands upfront.

I just give you a supportive and proven service that helps you reclaim your confidence and energy.

Without the stress of putting £££ upfront and being the locked into a fixed term.

Ready to give it a try and with a low risk initial investment?

You could be feeling like all of these people on a Tuesday in a few months time.

Send me a DM with the word COACHING and I’ll send over all the details.

17/07/2024

Sorry to be that guy…👇🏻

But 20 weeks from today, it will be December 3rd 2024.

We’ll be gearing up for Christmas parties and end of year celebrations.

It goes bloody fast, doesn’t it?

Another year will be coming to a close - bad news for those changes that were being made this year but are still on the to do list.

The good news is, 20 weeks is a lot of time when it comes to getting in better shape.

With the right diet and exercise plans in place, you could look totally different in 20 weeks.

You could be rocking clothes you wouldn’t have dreamed of to your New Year’s Eve parties 🥳 - that tightly fitted polo shirt that is currently tight in the wrong areas will be looking 🎯

You too, like my clients have said here, could feel and look unrecognisable 🔥

But 20 weeks will go fast.

You’d make a much bigger transformation for your body and fitness if you had guidance and accountability to stop you falling off the wagon at weekends.

Someone to take the guess work out and design a gym plan bespoke to your goals and life demands.

Someone to stop you second guessing whether you should be taking supplements or doing fasted cardio to strip the fat.

Someone to map out your weeks and months with you to ensure your social life doesn’t have to go on a total pause until the end of the year.

Have a read through these snippets of feedback and ask whether any of these clients regret sending me a DM 🙏🏻

My consultation process is so laid back.

We literally have a chat, I explain the details about how it all works, and you’re left to decide if it’s for you.

I wont try and make you cry on the call and get your bank details out like other coaches do during their initial chats 🫣

If you’re sat there knowing you’ll be frustrated in 20 weeks if another December starts and you’ve done nothing about the changes you wanted to make to your diet, exercise and body this year…

What have you got to lose by sending me a DM?

Send me the word “COACHING” and I’ll explain how it all works 🙂

07/07/2024

“I just want to get myself back in shape but still want to enjoy myself 🍻 “

Jonno used to play Futsal at an extremely high level, including making appearances for England.

But an injury to his adductor put him on the sidelines for a long time.

Gradually over time, a few pounds crept on due to less movement and a few extra snacks, and he found he wasn’t feeling himself after a while.

Having seen the photoshoots my clients had done, he decided to reach out and challenge himself.

From day one, Jonno said a key reason in reaching out to me was because he still wanted to enjoy a few holidays and weekends on the gin with the boys.

He didn’t want to go on a 12 week massively restrictive shred.

Throughout this transformation Jonno had Christmas, Madrid, Budapest, New York and multiple trips back to his home in Spain, all involving food flexibility and drinks.

He knew if he worked with me, I wouldn’t tell him he can’t do those things, but instead would work on finding a way to work around them.

Does it mean it took a month or two longer?

Maybe.

Did Jonno finish his shoot prep desperate to go and have loads fun and rebound in weight?

No, in fact he’s still within 1kg of his shoot weight 🤌🏻

It wasn’t just about the abs though, it was about having a healthy focus during the frustrations of being sidelined from Futsal.

I’m chuffed he reached out to me to provide a healthy focus in a difficult time.

Safe to say, mission accomplished 🎯

Here’s a few of the awesome shots capturing his transformation from our day down in London with 👉🏻👉🏻

16/06/2024

“It’s changed everything”

“I’m able to do this and still have a life”

These messages give me life.

Tash is a super busy Mum and had done “shred” programs in the past.

But ridiculously small portion sizes, skipping meals with her family and going hungry made it all seem very impractical.

We identified that factoring in family time and managing cravings around her cycle were two essential parts of her program.

We’re around 2 months in now and safe to say we’re hitting the nail on the head 😀

Buzzing to see where Tash ends up!

This is what coaching should look like.

It should not be avoiding eating out with your friends and family and feeling isolated at dinner time.

That’s what generic shred programs will have you doing.

But not me and my coaching 😎

Well done, Tash!

06/06/2024

Will he get the call up? 👀

He’s definitely kept himself in good nick since the season ended, so I’m sure he’ll be on the final squad list this Saturday ⚽️😂

In all seriousness, I love photoshoot days.

Not just because of the incredible transformation shots…

Because of working as a coach and client team week in week out for months, and then seeing all of the hard work showcased during a fun day out.

Nutrition, exercise, managing life stress, managing social lives and making sure there is a clear and appropriate plan in place every week.

It’s team work.

The look on the faces of clients when shows them the first few shots.

“As if that’s me?!” Is a common one 😍

Want to get involved with a photoshoot and challenge yourself to get in the best shape you’ve ever been in?

Whether you’re 30 or 60, I’ve coached people of all ages and abilities to a photoshoot.

It also doesn’t matter where you live because the coaching process is all done online.

My next one will be Autumn 2024 and if you start now, you too could be looking at yourself saying “I can’t believe that’s me”

Drop me a DM saying SHOOT and I’ll explain how it all works.

In Shape with Ryan - Online Coaching

03/01/2026

06/12/2025

29/01/2025

08/10/2024

19/08/2024

25/07/2024

17/07/2024

07/07/2024

16/06/2024

06/06/2024

Address

Website

Alerts

Contact The Business

Shortcuts

Share

Listing takedown request