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]

YouTube: 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]

YouTube: 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 mobilisation

3). Warm up sets

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]

YouTube: 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]

YouTube: 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]

YouTube: 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]

YouTube: 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]

YouTube: 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]

YouTube: 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 advice

Instagram: https://www.instagram.com/inshaperyan/

Email: [email protected]

YouTube: 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]

YouTube: www.youtube.com/@inshapewithryan