Ryan C Fit, Dundalk (2026)

15/01/2024

🥅 Goals Are Crucial 🥅

If you don't have a clear goal you have no idea where you're going or how you're going to get there.

You wouldn't get in your car and drive aimlessly, it's just wasting your time and money.

Trying to lose weight without a goal in mind is the exact same thing.

You'll waste time for a few days or weeks just to end up right back where you started.

The goal can be whatever you want - lose 10lbs, fit into a size 12 dress, eat 3 portions of fruit or veg a day. It doesn't matter what your goal is - it's your goal.

But it does matter if you have one!

Next week I'm kicking off my free Health Transformation Challenge - over the course of 5 days I will show you how to create goals, build a healthier, more balanced diet and lifestyle so that you can lose weight, improve your energy and lower your stress without sacrificing your social life or favourite foods.

The challenge is free, if you want to grab your spot in the group just comment "5 Days" and I will send you all the info!

24/12/2023

🎅🏼 Happy Christmas 🎅🏼

Well it's that time of year again and I wanted to take a few minutes to wish you all a very merry Christmas and all the best for 2024.

I will be taking the next few days or so off social media to spend time with friends & family, enjoy some good food and maybe even a few drinks.

Remember, having a weight loss and health goal is important, but sharing memories and experiences with loved ones is even more important. So enjoy yourself this Christmas.

For many of us, it's been a difficult year, so take some time to decompress and finish the year on a positive note.

Personally, it's been a wonderful year for me and my family - I got engaged, we've set a date for the wedding and early next year we will be welcoming a new member of the family. There are a lot of exciting times ahead.

I also wanted to take a moment to say thank you, to each and every one of you reading this. My content and socials continue to grow and being able to have a positive impact on your lives means the world to me, it's why I do what I do, and it wouldn't be possible without your support.

So thank you, I am so excited for the new content and ideas I will be bringing you in the new year!

I truly hope you have a wonderful Christmas!

22/12/2023

✅Successful Diet ✅⠀⁣⠀⠀⠀
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Imagine if I told you that you can lose weight, build muscle, get healthier - all without following a "diet". ⠀⠀
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No keto, no low carb, no low fat, no vegan, no egg diet, no strict set meal plans, no eating schedule - nothing.⠀⠀
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Just foods you enjoy eating, when you enjoy eating them. Crazy right?⠀⁣⠀⠀⠀⠀
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Well no, it's not crazy. It's actually the most sustainable way to achieve your goals. Why? Because it works. ⠀⁣⠀⠀⠀⠀
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Hands down the biggest struggle my clients have had in the past when it comes to their body goals is the diet. 99% of people do enjoy being active in some way or will at least make time for some form of exercise because hey, it's good for you. ⠀⠀
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But your diet is so much more complex than that.⠀⁣⠀⠀⠀⠀
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Food is of course for fuelling our bodies. But we attach so much more to it than that - food is social, cultural, traditional. It's a huge part of our lives outside of fuelling our day to day. There's also of course personal taste - a delicious meal for me is disgusting to others.⠀⁣⠀⠀⠀⠀
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There's also your life to consider - what's your schedule like? Some of us prefer to eat very little in the morning and more at night, some of us are the opposite. ⠀⠀
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So in what world is a highly restrictive meal plan (designed by someone who is self employed and works from home) going to suit a busy mother of 3 who get less than an hour of personal time per day?⠀⠀
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If you have to drastically change your lifestyle, eat foods you can't stand, miss out on social events, feel guilty about foods - then your current diet ain't working for you friend. It should also bring you results and shouldn't have a name or label on it.

21/12/2023

🍞 Do Carbs Make You Fat? 🍞⠀⠀
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If there's one thing we love more than carbs, it's hating carbs. It feels like I can't go online without seeing some new hot take on the carbs make you fat debate.⠀⠀⠀⠀
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Debate is being kind because the reality is that there is no debate. The studies have been done. Carbs don't make you fat. You can even eat them and lose weight. Imagine that.⠀⠀⠀⠀
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But why do people lose weight when they stop eating carbs? Because they are removing a food group that previously made up a portion of their daily calorie intake - therefore they have created a calorie deficit - which led to weight loss.⠀⠀⠀⠀
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The point is - if you remove any type of food from your diet that you eat and don't replace it (or replace it with lower-calorie options) then you'll lose weight. ⠀⠀⠀⠀
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It comes down to your calories. If you're in a surplus you will gain weight (regardless of how your macros are divided). You can gain weight (very easily) eating a low carb diet. There is no difference between low carb and low-fat diets when it comes to weight loss.⠀⠀⠀⠀
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Enjoy your bread.

20/12/2023

🤔𝐀𝐫𝐞 "𝐇𝐞𝐚𝐥𝐭𝐡𝐲" 𝐅𝐨𝐨𝐝𝐬 𝐇𝐨𝐥𝐝𝐢𝐧𝐠 𝐘𝐨𝐮 𝐁𝐚𝐜𝐤?🤔

Are you eating healthy but not seeing any results?

It can be incredibly frustrating.

When you're running a business or are a busy professional you want to see results from your hard work and commitment to eating healthy.

But listening to all the health and wellness gurus could be harming your efforts.

All these foods are of course very healthy, but they could be holding you back!

🥑 - Avocado is a great source of fibre and healthy fats. But packs a tonne of calories - over 300 per avocado!

🥜 - Nut Butters are super tasty and very easy to over eat. And pack 150 calories per 25g.

🍫 - Dark chocolate, source of antioxidants and healthy fats and pushed as being so much "better" than milk chocolate - but has 155 calories per 28g

🥥 - Coconut Oil is the alleged "fat burning" oil that the gurus will tell you to put in your coffee. But it's packing 117 calories per tablespoon!

Are there health benefits to these foods? Of course.

But there's no such thing as good foods or bad foods.

Some foods are highly nutritious and low calorie.

Some foods are low nutrition and high in calories.

Some foods are highly nutritious and high in calories.

They can (and should) all be included in your diet and still see the amazing results you want.

Did any of these surprise you?

19/12/2023

🔥Make Fat Loss Simpler!🔥

If there is one thing the fitness and diet industry loves it is making everything so complicated and confusing!

But when you're trying to lose weight among all the other stress you have in your life - you just want a simple solution.

And if you know me, you know I love keeping things simple!

These are 4 very simple tips that will make your weight loss seem like a breeze - and the best part is you can start using them right now.

Remember, weight loss should always prioritise your health - both mental and physical. So if what you're doing to lose weight is taking away from other areas of your life then you need to change.

And if you want to talk about how you can improve your health and lose some weight without counting calories - just drop a comment below or a DM and we can make some time to chat!

18/12/2023

😅Make Fat Loss Easier⁣⁣ 😅⠀⁣⠀⠀
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Does the idea of weighing out every single ingredient make you want to hit your head off a wall?
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Or does having to scan barcodes and log food into an app just seem like a lot of hassle?⠀
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Well, that's because it is.⠀
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I don't know about you, but I'm honestly too busy to break out the scale, weigh out some food and then spend 5 minutes searching through MyFitnessPal for the right type of rice.⠀
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Maybe you have time for that, or even enjoy it. More power to you.⠀
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But if you don't, fear not - there is a much easier way.⠀
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Losing weight can be as simple as 1-2-3.⠀
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1️⃣ Pick a protein⠀
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2️⃣ Add vegetables⠀
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3️⃣ Add some starchy carbs & a little fats⠀
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It really is that simple.⠀
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If you build 80% of your meals using this strategy - weight loss is almost guaranteed.⠀
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And the best part is - this applies to not only meals you cook yourself but is easily used in restaurants or any time you're eating away from your own kitchen.⠀
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It gives you flexibility, a tonne of variety with your meals and it is very simple to follow.⠀
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And even better again - if you comment "hands free" I'll send you my free 22 page guide to how you can use this straight away, so you never have to weigh out foods again!

17/12/2023

🤔Fast Weight Loss 🤔

When it comes to weight loss - we all want to go fast.

We've all seen the posts on social media:

"DROP 10lbs IN 14 DAYS"
"10 DAYS TO A NEW YOU"
"THE 4 WEEK SUMMER SHRED"

While these programs will more than likely give you some weight loss - they won't give you lasting weight loss.

Truth be told, you shouldn't try to lose weight quickly at all. I know that's not what you want to hear, but it still needs to be said.

To lose a lot of weight quickly, you have to remove a lot of calories from your diet.

When you do that, your food choices are limited.

Fast or extreme weight loss often results in a diet low in nutrients. While we need calories for energy, our body uses nutrients for repair, growth, immune support - the list goes on.

Yes, you will lose weight, but you're potentially doing a lot of damage to your health.

With extreme weight-loss diets, you also run the risk of losing muscle, not fat. Meaning you will weight less on the scale, but still look and feel jiggly.

Not to mention how your mental health can be impacted - feeling low on energy, low mood, restricted to a very select list of foods.

Not to mention that it's unsustainable long term, so once you stop, you won't take long to find it again.

My advice?

Take a slow and steady approach. Yes it takes longer, but it's a lot healthier, more enjoyable and the results will last!

15/12/2023

😄Simple Food Swaps😄

"What can I eat instead of bread?"
"What a good swap for chocolate?"
"I want to lose weight but I love pasta too much!"

These are questions I get asked quite frequently.

When you decide to lose a little weight or be a bit healthier, you tend to assume that the foods you eat need to change.

And in most cases, they do.

Removing added sugars, lowering the number of processed foods you eat and increasing your fruit/vegetable intake is a great way to lose weight and get healthier.

But it could be a significant change from your current diet.

The more drastic the change - the less likely you are to stick with them.

In most cases, the most effective change you can make to your diet isn't the foods you eat, but the quantity.

This is the approach I take with most clients - simply reduce your portions of the foods you eat every day.

It's a small change that will barely register. But you'll start to see some progress.

Progress is what builds motivation and after a short time, you'll start looking at other ways to improve your diet. That's when the other changes can be introduced.

It's not the most exciting, trendy or "sexy" diet advice you'll find online, but it works.

14/12/2023

🤔Not Seeing Results? 🤔

There is nothing more disheartening than not seeing results. Regardless of what it is you're trying to achieve. It's often the main reason why we give up, rather than trying to identify why we aren't seeing the results in the first place. Here are the more common reasons why you're struggling to make progress.

🥅Goal - happens more often that you think - do you actually have a goal? And no "losing weight" or "get healthy" are not goals. They are vague ideas of what you want. Get specific. If you can't clearly define the end point - how will you ever get there?

📓 Plan - okay so you know where you're going, but do you know how you're going to get there? If you don't have a set of clear, actionable steps to take, you're going nowhere - fast.

🤷🏼 Gave Up - you need to give it time. "I ate 1,000 calories and couldn't lose weight" - yeah, because you ate 1,000 calories for 1 day and then went back to normal. You need to give your approach time to work. Be patient.

📈 Metrics - are you tracking the metrics that matter to your goal? If the end result is a desired body weight, then tracking how fast you can run a mile isn't going to help you. Tracking metrics that are relevant to your goal will show progress over time.

👀 Copying - doing what someone else is doing, because you saw the results they got won't get you very far. Their plan works because it's their plan. You are different therefore their plan will not work. And yes that also applies to the b***y plan your fave fitchick is charging 39.99 for

🤔 Effort - last but not least - you're not putting in the effort. It's a hard truth but right about 90% of the time. Be honest with yourself - are you putting everything into it?

Ryan C Fit

15/01/2024

24/12/2023

22/12/2023

21/12/2023

20/12/2023

19/12/2023

18/12/2023

17/12/2023

15/12/2023

14/12/2023

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