In Shape Radio

Summer is here. Well, kind of, as it's hard to believe if you look out of the window in the UK mid- June. As summer schedules tend to see an uptick in social events and holidays involving food and drink, it can be easy to give up on fitness. Especially if all you've ever focused on is fat loss.  But how can you keep your mind engaged with a goal which is more suited to the season of soci...

The way we think about fat loss and the challenges which come with can arguably make or break how successful the fat loss phase is. In this episode, I cover a few statements which start with "It's okay too". This list of mindset shifts are taken from some of the most common mindset shifts my most successful transformation clients make when getting in shape. Enjoy! Instagram: https:/...

Enjoying your training is massively important in my opinion. If you're going to work hard, but yourself through pain, and show up when you don't feel like it - make sure there's an element of enjoyment. After last week's Tough Mudder, I had a think about how important the enjoyment aspect is to encourage going back for me. After raising the topic with a friend over coffee, we g...

Last weekend, I injured myself quite badly. Not by weight training hard or doing muddy obstacle courses. No, something much less intense (explained in the episode!) But the injury has made me think about an analogy I always use in coaching, and the injury is a prime example of why. You can learn a big lesson from this with your own health and fitness. So have a listen! If you have any questions on...

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: ryan@inshapenutrition.co.uk YouTube: 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 fi...

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 givi...

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...

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://ww...

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 wh...

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 questio...

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...

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...

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...

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 questi...

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 heal...

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 impro...

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: ryan@inshapenutrition.co.uk YouTube: 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...

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 com...

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&a...

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 t...

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 th...

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 Decemb...