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 connect on social media? Head over to my Instagram:

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

Email: ryan@inshapenutrition.co.uk

YouTube: 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 up

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

Email: ryan@inshapenutrition.co.uk

YouTube: 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: ryan@inshapenutrition.co.uk

YouTube: 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: ryan@inshapenutrition.co.uk

YouTube: 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/freecoaching

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

Email: ryan@inshapenutrition.co.uk

YouTube: www.youtube.com/@inshapewithryan