Ryan Girvan

Mindset First. Fitness Follows. https://www.skool.com/becoming-your-best-9754

29/01/2026

Most people think a calm mind means being positive.
A strong body means pushing harder.
And sustainable habits mean more discipline.

That’s why it feels heavy.

What actually works is regulation.
Connection.
Responsibility without blame.

When your internal state is governed,
your energy stops leaking into guilt, fear, and overthinking.

Your training becomes an outlet, not another demand.
Your eating supports your nervous system instead of numbing it.
Your habits fit your real life - work, stress, relationships included.

This isn’t self-improvement for the sake of it.

It’s how you show up clearer at work.
More present with the people you love.
More grounded in your body.

Looking after yourself isn’t selfish.
It’s how you stay capable, reliable, and connected.

Save this for the days things start to feel heavy again.

DM me “READY” if this is what you want for 2026

28/01/2026

If you finish work exhausted and immediately judge yourself for it, this is the part you’re missing.

Your energy didn’t disappear.
It was spent - on thinking, caring, deciding,
holding responsibility all day.

When you get home and your system shuts down,
that’s not a lack of discipline.

It’s protection.

Pressure doesn’t create consistency when you’re depleted.

It shuts it down.

Consistency returns when your nervous system feels safe enough to engage again -

not when you push harder.

So tonight, don’t try to “fix yourself.”

Lower the bar. On purpose.

One supportive action is enough.

Save this for the days you start calling yourself lazy.

26/01/2026

You don’t fall off track because you miss days.
 You fall off track because you attack yourself when you do.

Monday nights aren’t for motivation. They’re for regulation.

If this softened something in you - save it. You might need it again.

18/01/2026

I had no idea what was coming.

The pressure. The self-doubt. The responsibility. The moments where staying the same wasn’t safe anymore.

He didn’t know what he’d have to walk through. How much he’d question himself. Or how much inner work it would take to learn how to know, be, and actually trust himself.

But he also didn’t know how strong it would make him.

I was sent this photo recently, and it stopped me.
I realised something simple and confronting: I’ve become the man my younger self needed.

So I asked myself: What would he think of who I am today? How would he feel about the way I’ve lived, grown, and handled what life threw at me?

Maybe that’s something for you to sit with too.

There were long periods where I couldn’t think beyond just getting through the day.

Life felt chaotic. Unstable. I felt lost. Uncertain. Stuck. Not knowing what to do or where to go.

And when nobody can help you but you… you learn some hard truths.

You learn to take responsibility for your own sh*t. You learn to move through fog to find clarity. To experience chaos so you can create internal order. To face resistance and pain so you can become resilient. To feel stress so you can learn how to adapt. To get lost so you can find yourself.

Here’s the truth most people avoid:

When what you’re doing isn’t working, forcing it harder won’t fix it. You either change the approach - or you stay stuck.

And staying stuck has a cost.

The work I do now exists because of the journey I’ve been through.

On the surface, our lives might look different. But underneath it’s the same story: The stress. The overthinking. The quiet suffering. Feeling capable of more, but unsure how to move toward it - alone.

I know what it’s like to feel overwhelmed by the challenge in front of you. To constantly live in your head. To finally hit a point where something breaks and you say:

“I can’t keep doing this on my own anymore.”

That’s not weakness. That’s self-leadership.

17/01/2026

Saturday isn’t for pressure.
It’s for honesty.

If this post hit, it’s not random.
It’s awareness.

And awareness is where change starts.

14/01/2026

“I don’t have enough time.”
 That thought feels true when you’re tired, stressed, and stretched thin.

But it’s rarely a time problem.

It’s a clarity problem.

You’re not lazy.
 You’re not undisciplined.
 And there’s nothing “wrong” with you.

Your time is already being spent -
 recovering from stress, managing mental overload, switching off, coping.

That’s not a failure.
 That’s feedback.

The shift happens when health stops feeling like a luxury you can’t afford
 and starts being seen as a necessity for everything else to work better:

• more energy
 • clearer thinking
 • less stress
 • better performance at work
 • better presence with the people you care about

When you see what neglecting your health is actually costing you - now and long-term -
 finding time stops feeling forced.

It becomes a decision.

You don’t need hours a day.
 You don’t need perfection.
 You need a reason that’s bigger than the excuse.

Time appears when the reason is big enough.

If you want help building a plan that actually fits your real life  
DM me “TIME”.

09/01/2026

Your 2026 transformation starts here

No more falling off n failing

No more starting again.

No more telling yourself this time will be different and hoping for the best.

Every year people start with good intentions and high hopes.
And every year, that alone changes f*ck all.

If you’re serious about a real transformation - not just getting in shape, but changing who you are at a deeper level - there are 3 things you need to understand:

1️⃣ You need a big enough reason.

Something that pulls you through when stress is high, energy is low, and the last thing you want to do is show up for yourself.

2️⃣You need a realistic strategy that actually fits your life.

If it’s not sustainable for you, you won’t stick to it.
That was never a you problem - it was the strategy and the expectations.

3️⃣And you need to be honest about what’s standing between you and your goals.

The thing you avoid most?
That’s the thing that needs dealt with.

If work is demanding, life feels full, and the thought of adding health and fitness into the mix feels overwhelming -

I get it.

It IS tough.

That’s why you need a support system that actually matches the size of the challenge you’re facing.

That’s where I come in.

Not brute force.

Not raw-dogging willpower.

Not shaming yourself into change.

My approach is alignment, structure, consistency, and flow.

That’s how results become inevitable over here.

In 48 hours, I’m opening a small, supported intake for hard-working, busy, stressed-out people who want calm consistency - not more pressure to be perfect.

If you want the details before it goes public,

DM me “READY”

I’m ready.

Are you?

Address

Clydebank

Website

https://linktr.ee/ryangirvanpt/

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