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PODCAST

In Shape Radio

Not another fitness podcast full of fluff and no practical advice. Audio delivered by an evidence-based nutritionist and exercise scientist with 8 years of coaching experience to help you get healthier, leaner, stronger and fitter.

health & fitness

All Episodes

27:08

The Menopause and Weight Loss: How Sarah Went From...

In Shape Radio ·

2025/06/06

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...

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44:27

12 Red Flags of a Cowboy Online Coach

In Shape Radio ·

2025/05/30

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 ...

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22:35

Mastering Your Hunger:Willpower Ratio for Easier Fat...

In Shape Radio ·

2025/05/23

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 ...

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37:36

I Gained 3kg On The Scale In 3 Days...Should I Panic?!

In Shape Radio ·

2025/05/16

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:/...

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29:52

So, You've Finished The Diet...Now What?

In Shape Radio ·

2025/05/09

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...

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12:03

How Much Do Genetics Play A Role In Building A Sexy...

In Shape Radio ·

2025/05/03

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...

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20:29

Why Failing Is Better Than Not Trying

In Shape Radio ·

2025/04/25

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...

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20:11

Squishing The Negativity Bias

In Shape Radio ·

2025/04/18

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/freecoaching Instagram: https://www.instagram.com/inshapewithryan/ Email: ryan@inshap...

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36:14

My Morning And Evening Routines For Performance and...

In Shape Radio ·

2025/04/11

Morning and evening routine related content has been popular on social media of late. And with good reason! How we start and end the day has big impacts on our life, largely due to sleep quality, mood, cognition, energy and appetite regulation. However, I think people can over complicate it and spend too long on them, trying to optimise everything. I believe my routines are realistic for most people, and even if not all of it, there will be easy wins you can implement that will help you feel,...

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60:26

Your 12 Week Fat Loss Transformation Blueprint

In Shape Radio ·

2025/04/06

With summer being 12 weeks away, 12 week transformation programs will be rife all over the internet right now. I have coached many people through very successful and dramatic body transformations in that timeframe. in 2021, I lost 9kg in 12 weeks myself before my photoshoots. In today's episode, I give you some quick fire points for the top level essentials you need to prepare yourself, execute and transition away from a rapid fat loss phase if you are considering doing one for yourself this ...

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28:40

12 Week Body Transformations Part 1: The Realities In...

In Shape Radio ·

2025/03/28

With summer being 12 weeks away, 12 week transformation programs will be rife all over the internet right now. I have coached many people through very successful and dramatic body transformations in that timeframe. in 2021, I lost 9kg in 12 weeks myself before my photoshoots. In today's episode, I breakdown the numbers and the realities of what is required to actually lose a significant amount of fat in 12 weeks. In part two of this two part series (coming next week), I will explain how to su...

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22:32

Shoot Prep Update: The Periodisation Principle in Action

In Shape Radio ·

2025/03/22

I speak a lot about the benefits I am currently seeing with my fitness journey when approaching life with a periodisation mindset. In today's episode, I give you an update on where I am currently at with my photoshoot prep whilst in the middle of a slower phase of training and dieting due to spending some time with loved ones. I'm finding this approach has not only allowed me to make better progress and be more focused with my training and nutrition, but also be more present with my friends a...

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44:07

Birthday Special Part 2: 16 Reflections About Life

In Shape Radio ·

2025/03/14

The first episode of In Shape Radio as a 32 year old. Today I deliver part 2 of the birthday special, with 16 reflections on life so far. Some light hearted, and some deeper thoughts. If you resonate with anything I say and want to chat more, I'd love to hear from you! Enjoy! Want more support from me to help you with getting in shape? 4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoaching Instagram: https://www.instagram.com/inshapewithryan/ Email: ryan@insh...

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53:40

Birthday Special Part 1: 24 Fitness Things at 32

In Shape Radio ·

2025/03/07

On Tuesday 11th March, I turn 32! So either side of my birthday, I thought I would celebrate with two podcast episodes, where I deliver some quick fire key takeaway points from my life so far. Part 1 relates to all things fitness. Part 2 relates to life in general and will be released on Friday 14th March. Enjoy! Want more support from me to help you with getting in shape? 4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoaching Instagram: https://www.instagram.com/in...

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38:33

The Power of Not Giving Up On Goals: How I Got...

In Shape Radio ·

2025/02/28

In this episode, I share a personal story about one of the most challenging years of my life, where I wanted to quit on a goal at numerous points. I share how not quitting and seeing it through changed the rest of my life, as well as insights into what I did to help get me through to the finish line. If there is anything I talk about today relating to my story that you'd like to chat more on, please do reach out to me using any of the methods below. Always happy to share and support! 4 ...

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26:56

12 Reasons Why You Aren't Building Muscle or Toning...

In Shape Radio ·

2025/02/21

Even when you do everything right, building muscle is a slow process. But if your efforts seem to be getting you nowhere at all, it is likely there are a few key principles not being ticked off. In this episode I cover 12 of the most common reasons why your muscle building efforts aren't progressing at all, or progressing very slowly. Enjoy! Want more support from me to help you with your gains and fat loss? 4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoaching Instagram...

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14:00

What Does The Fat Burning Zone Really Mean?

In Shape Radio ·

2025/02/14

Most health and activity trackers or smart watches can be misleading. The time spent in the fat burning zone will often be high for most people. But does this mean you are burning body fat at a fast pace? In this episode I explain what it actually means and explain how to use different zones to get the best body fat loss results. Enjoy. Want to connect with me and learn more about my coaching? Check out the links below. 4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoachi...

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29:19

The Truth About Stubborn Body Fat

In Shape Radio ·

2025/02/07

In today's episode, I take a deep dive into useful things to know about stubborn body fat. Expect to learn: - How does body fat storage work? - Is fat loss the same level of difficulty for everyone? - Whether body fat is actually stubborn - Practical tips for maintaining a calorie deficit long term Enjoy! Want to connect with me and learn more about my coaching? Check out the links below. 4 Weeks of Free Coaching: https://mailchi.mp/inshapenutrition/freecoaching Instagram: https://www.i...

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23:40

The End of Month Audit

In Shape Radio ·

2025/01/31

And just like that, the first month of 2025 comes to an end!Time flies when you're having fun and working towards those new year goals.Here's a common issue with new year goals - writing them down in December or January and then never revisiting them makes it very easy to gradually fall off track.Whereas if you use the end of each month as an opportunity to reconnect with the goal and audit what went well and what didn't go well - it gives you chance to realign with your goals and plan ahead ...

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41:33

The Key Differences Between Fat Loss and Performance...

In Shape Radio ·

2025/01/24

In recent years, running, CrossFit and Hyrox have grown in popularity.Whilst weight training remains my number one recommendation for most people when first getting into exercise, I am seeing a growing number of people with an interest in optimising performance for events such as 5k or half marathons and Hyrox.But when your goal is to also lose a significant amount of fat and go through a physique transformation, there are some important considerations to take into account when trying to push...

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123 results

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