https://linktr.ee/ryangirvanpt/

Ryan Girvan, Clydebank (2025)

13/11/2025

What if the reason you feel stuck…
is simply because your environment keeps you the same?

Most people don’t realise how much their surroundings shape their thoughts, habits and identity.
Same streets.
Same conversations.
Same routines.
Same energy.

And eventually you start to feel like you’re shrinking inside it.

You want more – more confidence, more control, more structure, more you –
but it’s hard to grow when everything around you keeps pulling you back into the old version of yourself.

When I work away, something shifts.
My mind feels clearer.
My decisions feel cleaner.
My standards rise.
I feel like myself again.

Not because Spain is magical
but because a new environment gives you space to think, breathe and actually choose who you want to be next.

Most people never experience that.
They stay in the same cycle, feeling overwhelmed, out of control, waiting for “motivation” to magically show up.

But change doesn’t happen in comfort.
It happens the moment you step into a space that calls more out of you.

You don’t need a plane ticket for that.
You need a routine, a structure, a plan – something that breaks the loop you’re stuck in and helps you rise into the person you know you can be.

If you’ve been feeling flat, stuck, or lost in the noise of your day-to-day…
this is your sign to step into your next level.

DM me “CHANGE” and I’ll help you build the structure, clarity and routine that pulls you out of the old environment –
and into the version of you that actually feels good again.

10/11/2025

If you’re waiting to feel ready, you’ll wait forever.

Readiness isn’t a feeling - it’s a decision.

The truth is… you’re not delaying because life is busy.

You’re delaying because you’re scared.

Scared to start.

Scared to fail.

Scared to leave your comfort zone and step into the unknown.

But the strong, healthy, happy, confident version of you?

They’re waiting you to step up and face your fear.

For the next 24 hours I’m giving 3 people who start BEFORE they feel ready 1 month free inside my coaching.

If you want momentum, clarity and results over the next 30 days - this is your opportunity to get a head start

DM me “NOW” and I’ll send you the call link.

Stop letting fear run your life.

Start leading yourself.

Now. Before motivation dips and you retreat back to your comfort zone (again)

09/11/2025

Are you doing enough?

Some days… it feels like no.

It’s that quiet pressure you wake up with - the whisper that says “you should be doing more.”

Even when you’re trying. Even when you’re giving everything you can. Even when you’re doing well.

Progress doesn’t sink in. The bar keeps moving. And your mind only sees what’s missing.

It’s the weight of high standards - the feeling that no matter how far you’ve come, there’s still so far to go.

And maybe you can relate…

You do your best. You work hard. You show up.

Yet somehow… you still feel behind.

Here’s the truth you rarely hear:

Enough isn’t a finish line. It’s a feeling. And most people never allow themselves to feel it.

We tell ourselves: “I’ll be proud once I do more.” “I’ll relax once I finish everything.” “I’ll rest once I deserve it.”

But that moment never comes. Because “enough” keeps moving.

So I’m learning something different:

You can want more… AND be allowed to rest.

You can have work to do… AND still acknowledge how far you’ve come.

You can reach for the next level… AND be enough right now.

Two truths. Not one.

Because if “enough” means no bad days, no dips, no doubt - you’ll never feel it. You’ll stay stuck in guilt, pressure, frustration.

But if “enough” means:
* showing up with what you have
* honouring your energy
* doing what matters most
* trusting your pace
* letting yourself be human

…then you’re already doing enough.

And today - right now - you’re allowed to feel that.

Breathe. Let your shoulders drop. Let the pressure soften, even a little.

You’re doing your best. Your effort matters. Your progress counts. Your presence is enough.

Rest today. Not because you’ve earned it - but because you’re human.

And when you’re ready to move from pressure into power - to build a routine that supports you instead of draining you…

DM me POWER.

I’ll help you create a version of “enough” that builds you up instead of breaking you down.

07/11/2025

How my body looks?
That’s just a byproduct of living in alignment.

I don’t train to chase muscle or abs anymore -
I train to feel good.
To clear my head.
To stay grounded.
To show up as my best.

Because no matter what’s going on in life,
that feel-good factor is always just one session away.

I speak to so many people every week who say:
“I just want to get into a better routine.”
“I just want to feel healthier.”

And honestly - I LOVE that.
Because that’s the real game.

When you focus on the process -
training, eating, sleeping, and thinking in a way that supports your life -
it stops being something you “have to do.”
It becomes who you are.

And that’s when everything else follows -
The body, the confidence, the energy, the calm.

So ask yourself:
Are you chasing a result…
or building a routine that creates it?

For me - the goal’s simple.
To keep enjoying living well.
Every day.

07/11/2025

The truth about consistency

You’re already consistent - just not in the way you think.

You show up every day for your work.
Your relationships.
Your friends.

Why?
Because they matter to you.
They hold real weight and meaning.

But when it comes to yourself -
your training, your nutrition -
that’s where it falls apart.

Not because you’re lazy.
But because it’s simply not that important to you yet.

Or maybe… your strategy’s broken.

You’ve been trying to go all in, or not at all.

That perfectionist pattern that says:
“If I can’t do it perfectly, what’s the point?”

That’s why you need a plan that actually fits your life.
Not someone else’s.
Not a fantasy version of yours.

Because if your routine isn’t realistic to sustain -
of course you’ll struggle to stay consistent.

You’re most consistent when you truly value the action and the outcome.

You’ll always lose it when something you value more gets in the way.

So the real shift?
See how your training and nutrition enhance the areas that matter most - not interfere with them.

When that link is clear, consistency becomes effortless.

And if you’re stuck seeing fitness as a hindrance instead of a help - that’s exactly what we’ll change.

Because once your mind’s aligned…
Consistency follows naturally.

👇🏼 DM me “CONSISTENT” if you’re ready to build a routine that actually works for you.

06/11/2025

Do these 3 things to get motivated right now

You’ll never start without a big enough reason to.

This is how I’d help you find your reason to start - it’s simple and just takes a bit of thinking:

1. Know your values, what’s most important to you

If you don’t know what’s important to you, then you’re disconnected from what drives you. Fix that immediately.

2. Link training, nutrition, recovery; working on your health and self to what’s most important to you

This is how you channel your energy in the direction you want.

3. Connect with the pain you’re in right now, leverage that as fuel to get you going n growing

Pain is a powerful force for change. You’ll stay the same until the pain of staying the same outweighs the pain of change.

If you’d like help getting motivated - dm me motivation. I’ll happily take you through this

Because I know that once you change your mind, your body follows.

06/11/2025

Fk your feelings, follow the plan.

Following your feelings will keep you stuck, struggling, spiralling.

Feelings are great teachers, but terrible leaders.

Use that higher part of your brain, the part that perceives, sets intentions and can see through the noise.

When you access that part of your mind that executes - even though it’s painful, challenging and difficult

BECAUSE

It knows that at the other side, is everything you say you want…

That’s what it takes to grow from where you’re at to where you’d love to be.

It’s at the other side of discomfort.

Persistence through the resistance.

It’s hard and ugly.

But at the other side is ease and beauty.

Get after it big dawggy dawg

05/11/2025

I remember how important being liked used to be

How important it was to be seen, heard, valued for who I am

Performing to be seen as the professional…

Not any more.

I don’t give a fk if you like me.

It’s irrelevant because for every person who hates me, another will love me.

I just hope the right people love and the wrong ones hate.

I believe that when you truly express yourself, your truth, who you are beneath the mask sincerely and authentically -

The right people will gravitate to you

And the wrong people will be repelled by you.

I stopped caring about other peoples opinions so much once I started caring about my own opinion of myself.

There’s no point to this post really. Just wanted to say thank you for being here. I appreciate the support.

I hope that moving forward I can be more courageous and speak more truly to what I stand for and against,

Regardless of what other people think or feel about it.

Here’s to expressing yourself, truly and freely🍻

03/11/2025

I turned my pain into purpose - from a boy lost in chaos to a man devoted to helping others find peace within themselves.

Now I guide women to see the power, beauty, and worth that’s been inside them all along.

I’m a coach, mentor, and guide who helps busy, hard-working women reconnect with their strength - in body, mind, and heart.

My own journey began in chaos: I grew up surrounded by addiction, loss, and pain, but fitness gave me the structure that changed my life.

Over time, that structure evolved into something much deeper - a calling to help others heal, grow, and believe in their own worth.

Today, I combine fitness, mindset, and emotional work to help women rediscover who they truly are and fall in love with themselves again.

My mission is to empower them to shine - not just for others, but for themselves - because when they rise, the world around them rises too.

03/11/2025

🧠 Is your head doing overtime?

Constantly racing… never switching off?

After a long shift, your body’s done -
but your mind’s still working.

You crave peace from the chaos.
Just 5 minutes of silence.

I get it. I’ve felt it.

You don’t need a week off to feel better.
You need to learn how to create calm in the storm.

Stop being a slave to your external environment -
and become the master of your internal one.

I’ll show you exactly how inside my free training:
“Overcome Exhaustion from Work.”

Comment an emoji below n I’ll send you it

02/11/2025

This weeks dump

Learning to relax, not take myself too seriously n just enjoy where I’m at

To balance the work with play

Letting myself take the professional hat off n just be me

I deserve everything that’s coming to me, I welcome new opportunities with open arms

It’s what I’ve worked for all these years

You reap what you sow

N I’ve been sowing my heart n soul into what I do

I’m playing the long game, I’ll be doing this for years to come

So don’t forget to smell the roses

Give meaning to everything you do. Deep it, even the smallest things.

Be receptive. Stay tuned in. Grounded in what’s happening here and now.

Love it all - the good days the bad days, the stressful days the fun days. It’s all perfectly aligned with your path, enjoy it

Ryan Girvan

13/11/2025

10/11/2025

09/11/2025

07/11/2025

07/11/2025

06/11/2025

06/11/2025

05/11/2025

03/11/2025

03/11/2025

02/11/2025

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