https://linktr.ee/ryangirvanpt/

Ryan Girvan, Clydebank (2026)

05/01/2026

Don’t let another plan fail you again

Ask yourself these questions before committing to a new plan this new year.

If it doesn’t meet you where you’re at,
how can you expect it to take you where you want to be?

If it’s not REALLY FKN IMPORTANT to you,
why would you stick to it when motivation fades?

If you’re not willing and able to commit to the long-game, how can you expect to see real lasting results?

Save yourself from frustration and failure -
Save this post

Evaluate your plan before you commit

Let’s get after it💭📈💫

04/01/2026

Last January vs now 👇

Last January, Andi was ready to get back into a routine after a busy festive season with work, family, and friends.

Like most people at that time of year, she was eating out more, drinking more, and training and moving less.

Her routine temporarily fell off.
 Fewer gym sessions. Less structure with eating.
 Nothing dramatic. Nothing “wrong”. Just real life.

When this happened, Andi would feel bad about missing workouts.
 Stressed. Frustrated. Low-key guilty for being “undisciplined” or “lazy”.

Which wasn’t really true.

What kept repeating was an all-or-nothing mindset.
 She expected herself to be 100% on it… or not at all.
 And during that season, that often led to nothing at all.

At the time, she thought the problem was motivation and discipline.
 But it wasn’t.

It was a lack of adaptability to changing circumstances.
 Her expectations weren’t matching her reality.
 That mismatch is what created stress, frustration, and the feeling of falling off.

What changed wasn’t that Andi tried harder.
 It was the pressure she was putting on herself to achieve everything, right now.

We zoomed out and looked at the bigger picture.
 This season didn’t demand that she pushed more.
 It demanded that she took her foot off the gas.

She allowed herself to enjoy the season.
 To reflect on what she’d done and how far she’d come.
 To consolidate the identity she’d already stepped into.

Her standards shifted too.

She’s no longer living by the expectations and demands of others.
 She sets her own standards and boundaries.
 For herself. By herself.

30/12/2025

Who do you need to become to get what you want?

It’s something I think about a lot - identity, who I am.

I feel my answer to that has shifted and changed a lot over the years - maybe yours has too?

Maybe you’re unsure how to answer?

A simple way to get a clear answer is to know what’s most important to you, or even what’s most missing

What’s missing becomes most important - it’s what gives us drive to fulfil that emptiness inside that we’ve all got

Your voids drive your values

What’s your deepest void driving your highest value right now?

When you know that, you know yourself.

You’ll know where you’re going and what you’re here to do.

Give yourself permission to go after it.

Because if not you, then who?

N if not now, then when?

28/12/2025

Know what’s better than presents?

Presence with loved ones

For me that’s what makes Christmas.

I used to hate Christmas

But as I mature, the more I realise it’s not about me or what I can get,

It’s about what I can give -

And the best thing I can give is my full presence and heart to those I love.

It’s been fun, I loved Christmas this year.

My heart is full, but liver is fkd😂

I drank a lotttt, enough to put me off it for a while anyway

This Christmas season has been a reminder that I am loved and my family are always there - even if it feels like they’re not.

It’s easy to take them for granted when you’re busy with your head down working.

I find thinking about who’s watching as I’m working adds to my drive.

If not for me or for you -

do it for the fam.

💫For those present,

🦋Those who passed,

🪷And for those who will come in the future

👧🏼👦🏼💭🤍📈

24/12/2025

2025 has been an eye opener

New people, new experiences, new levels of growth…

My intention this year was to build my online coaching business.

I’ve developed a lot, but got a long way to go. It’s been challenging staying locked in day after day - but I wouldn’t have it any other way.

End of the day you’ve got to do what you’ve got to do to get what you say you want.

I’ve invested heavily in business mentorship, travelled more times in the last year than I have in the past 5

Things are piecing together. I think it’s important to slow down at this time of year to appreciate how far you’ve come -

What you’ve achieved/ accomplished,
What you’ve done and overcome…

Who you’ve become.

Grateful for the growth.
Grateful for the experiences, the learnings, the earnings,

And most importantly the clients who I’ve had the opportunity to work with this year.

Without yous, I wouldn’t have had the opportunities to do what I do. Thank yous.

And to you reading this - I appreciate you taking the time to hear what I have to say. I’m grateful that you find some value in what I have to say.

2026, I aim for more and better.

What achievements are you most proud of from 2025?

What’s your intentions for 2026?

Merry Christmas when it comes🍻🤍

22/12/2025

Recently I’ve been feeling tired, flat n literally questioning wtf I’m doing w my life...

Been on more nights out this past month than the entire year

And rn I’m paying the price

Low energy. Foggy head. Momentum gone.

Was feeling that this morning before my uncle phoned me.

He started talking about his vision, his direction, what he’s building going into the new year.

He inspired me - picked me up by putting things into perspective.

I’ve spent the last month letting off steam.

Going out. Drinking. Enjoying myself. Saying yes to nights out, laughs, people, chaos.

And the truth is l’ve needed this season.

If I hadn’t gone out, enjoyed it, overdone it...
full fkn sending it

I’d be sitting here at Christmas feeling like I missed out.

Instead, l’ve done it.

Okay I’ve felt foggy, had slower mornings, a dip in clarity.

+ a little bit of guilt that comes when you know you’re not operating at your standard.

It’s negative feedback -
and that feedback IS a good thing.

Because it reminds me of who I actually am.

What I actually want.

Why I do what I do,

Live how I live,

Operate how I usually do.

A friend told me we all move through seasons.

There’s a season for:

looking inward and reflecting

building and expanding

consolidating what you’ve created

resting, playing, letting go of control

This last month has been a season of play.

And play has a price.

One I’m willing to pay

Because “this too shall pass”

So make the most of it while it lasts

🍻🕺🏼🥂💃🏻🪩

22/12/2025

Recently I’ve been feeling tired, flat n literally questioning my life…

Been on more nights out this past month than the entire year
And rn I’m paying the price
Low energy. Foggy head. Momentum gone.

Was feeling that this morning before my uncle phoned me.

He started talking about his vision, his direction, what he’s building going into the new year.
He inspired me - picked me up by putting things into perspective.
 I’ve spent the last month letting off steam. Going out. Drinking. Enjoying myself. Saying yes to nights out, laughs, people, chaos.
And here’s the honest truth:
I’ve needed this season.

If I hadn’t gone out, enjoyed it, overdone it… full fkn sending it I’d be sitting here at Christmas feeling like I missed out.
Instead, I’ve done it.

Okay I’ve felt foggy, Had slower mornings. A dip in clarity. And a little bit of guilt that comes when you know you’re not operating at your standard.

It’s negative feedback -
and that feedback is a good thing.

Because it reminds me of who I actually am.
What I actually want.
Why I do what I do,
Live how I live,
Operate how I usually do.

A friend told me we all move through seasons.
There’s a season for:
looking inward and reflecting
building and expanding
consolidating what you’ve created
resting, playing, letting go of control

This last month has been a season of play.
And play has a price.
One I’m willing to pay

Because “this too shall pass”
So make the most of it while it lasts

🕺🏼💃🏻🪩🍻🥂

19/12/2025

Strength isn’t just about how much you can lift.

For a long time, I thought it was.
More weight. Bigger numbers. That was the goal.

But once I actually got physically strong, I realised something deeper.

Physical strength demands mental strength.
Discipline. Consistency. Structure.
Choosing pain on purpose. Doing the hard thing when it would be easier not to.

That is the path of most resistance.
And most people avoid it.

Training was never just about lifting weights for me.
It was about building my character.

Because before I trained, I was weak. Not just physically.
I was insecure. Easily shaken.
The smallest bit of criticism would break me.
I couldn’t carry responsibility. I couldn’t carry myself.

As I got stronger, the evidence stacked up.
Confidence followed. Not because I told myself I was strong,
but because I became someone who could show up consistently.

And here is something important.

Weakness is not feeling emotions.
Weakness is being led by them.

Real strength, to me, is emotional stability.
Being self-governed from the inside.
Not dictated by stress, fear, or the world around you.

Physical strength led to mental strength.
Mental strength became emotional strength.

That is why being strong matters to me.
As a man. As a leader.
As a future partner and a future father.
As someone others can rely on.

So I will leave you with this.

What does strength actually mean to you?

And where in your life are you choosing the path of least resistance,
instead of building the strength you know you are capable of?

17/12/2025

Most of your stress isn’t caused by what’s happening.
It’s caused by expectations that didn’t adapt.

When reality doesn’t match what you expected and you stay rigid, frustration is guaranteed.

Think about it.
The last time you were annoyed with yourself or someone else, there was an expectation underneath it that wasn’t met.

That’s the pattern.

The solution isn’t trying harder or caring less.
It’s learning where to be flexible and where to be firm.

Set expectations around actions you can take,
not outcomes you can’t control.

You control:
- Your perceptions
- Your decisions
- Your actions

Outcomes are influenced by these.
They’re not commanded by them.

Expect others to live by their values, not yours.
Expect yourself to live by your values, not theirs.

Expect people, including yourself, to have both strengths and flaws. Nobody is one without the other.

Be adaptable with your expectations.
Be solid with your standards.

Where in your life are rigid expectations quietly creating unnecessary frustration?

15/12/2025

What would make your day absolutely amazing?

It’s a question I’ve asked and answered myself 100’s of times

And when I spend some time contemplating it I realise something…

There’s a pattern.

My formula for an amazing day

There’s certain thing that if I do - my day will be amazing

An amazing day being one that’s productive, purposeful and involves other people.

If you don’t define how you’re going to spend your time intentionally, you’ll waste your day.

Repeat that everyday - what are you doing man?

It’s on you to take charge of the day because if you don’t then by default it will be wasted.

Unexpected, unfulfilling - energy draining challenges will fill it.

It’s the law of entropy.

If you don’t decide, someone else will for you.

Consider how you feel when you’re on top of your day vs when the days on top of you.

You have the ability to have amazing days, everyone does.

Stop living by default.

Take command of how you choose to spend your time and energy. Stop wasting it.

If you struggle to manage your time effectively and always run out of time for yourself -

DM me busy, let’s work out how we can get your day working for you, instead of you working for it

14/12/2025

Thank you
I love you
To everyone I have in my life

Out of ~8,200,000,000 people in the world,
Some how you’re part of mine
Mad init

Must be a reason for it

26 years out of ~3,800,000,000
Probably got another 48 to go if I’m lucky
You’re here right now reading this post

How class is that?

Life’s so short, I know it’s cliche
But we’re the youngest we’ll ever be
Time passes
We grow older

And if we do it right we grow with love and wisdom too
That can never be taken away from us

Genuinely just taking a moment to appreciate where I am right now in space and time
Apparently the same man never steps in the same river twice
Because the river flows and the man grows

We’re constantly changing
Now will never exist ever again

Don’t waste it
Make the most of it
By living with love and gratitude
For yourself
For others
For life itself

Bit philosophical anoooo but
Do feel me?

What we appreciate, appreciates
What one thing are you most grateful and thankful for in your life rn?

I’m grateful for you reading this post. Thank you.
It shows you care
And I care a lot about that
It matters to me

There’s nothing I want more than to share my love and wisdom in service to others.
I hope that’s what I can give you

I’ll do my best
See you on the journey towards becoming your best

❤️🙏🏼

Ryan Girvan

05/01/2026

04/01/2026

30/12/2025

28/12/2025

24/12/2025

22/12/2025

22/12/2025

19/12/2025

17/12/2025

15/12/2025

14/12/2025

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