Ryan Johnston Body coach

13/11/2025

🌟 Want to see real changes in the next month — and feel amazing heading into the holidays?

After coaching over 1,000 women across New Zealand, I can confidently say: you can get great results while still enjoying the foods (and drinks 😎) you love.

My 10 Week Women’s Gut & Hormone Health Program is designed to help women feel lighter, more energised, and more confident — physically, mentally, and emotionally — without the restrictive bull💩 diets.

This is about real food, flexibility, and habits that actually stick — not giving up your favourite things or feeling like you’re “starting over” come January.

Here’s what one of my clients, Dena, said about her experience 👇

“I recently did Ryan’s 10-week program and lost 15kg! The plan was realistic, easy to follow, and tailored to my lifestyle. With Ryan’s coaching throughout I felt supported the whole way and learned how to make better choices without feeling restricted. I highly recommend!!!”
— Dena

If you’re ready to make meaningful changes now — and want to roll into the holidays feeling your best — send me a message and I’ll share the details of the program 💛

08/11/2025

👩‍🦰 Women who want to lose weight without losing their sanity — this one’s for you!

If you’ve ever stared longingly at your family’s pizza while chewing on lettuce… we need to talk 🍕😂

Let’s be honest — the weight loss world has become ridiculous.

🥴 Three dirt-flavoured shakes a day.
🚫 No carbs.
⚡ Still tired, moody, and wondering why nothing’s working anymore.

I help women aged 30–60 lose body fat and feel amazing again — physically, mentally, and emotionally — through a realistic focus on gut health, hormone balance, and metabolic health.

No fads. No bans. No nonsense. Just real food, smart habits, and results that actually last.

I’ve coached over 1,000 women across New Zealand to sustainable weight loss and better energy — all while still enjoying their favourite foods.

If you’re ready for a smarter, simpler approach that fits real life, send me a message and I’ll share the details of my Women’s Gut & Hormone Health Program 💛

03/11/2025

Women 35-60yrs
Ready to lose the guilt around food and achieve sustainable weight loss?
Message me for the info...

03/11/2025

🟥Women who are struggling with weightloss and your relationship with food.
See below on how I can help you make the changes you need.🟥⬇️

https://forms.gle/trCGzKq4AH5wyXTX9

03/11/2025

🔥 Fat Loss Tips You Actually Need 🔥

1️⃣ Stop Aiming for a Perfect Calorie Number – It’s Stupid
If you’re still trying to hit exactly 1,700 calories every day, just stop. You’re not a robot. Give yourself a range, like 1,600 to 1,800, and keep going.
Nobody's life is falling apart because they ate 1,705 calories instead of 1,700. Seriously, calm down and make it sustainable.

2️⃣ Meal Prep is Trash. Do This Instead
Do you actually enjoy meal prepping? No, you don’t. Nobody does.
Spending hours on Sunday cooking tasteless food for the week is a waste of time.
What you need is ingredient prep. Have your essentials—lean meats, beans, veggies, rice, fruit, nuts, greek yoghurt—ready to throw together whenever you're hungry.
It’s way easier, way less miserable, and you’ll actually stick with it instead of getting sick of dry chicken by day three.

3️⃣ Keto is a Joke. Stop Believing in Fairy Tales
Oh, you’re thinking of doing keto?
Let me guess, someone told you carbs are the reason you have put on weight?
Keto isn’t some fat-burning magic trick. You’re just cutting out carbs, so you drop water weight and think you’re losing fat.
Wanna live your life without bread, pasta, or fruit? That’s just sad.
And let me be clear, as soon as you eat a normal meal again, BOOM, the weight's back. So stop trying to join the “no carb cult” and eat like a normal person.

4️⃣ Don’t You Dare Cut Out Fruit. It’s Not the Enemy
I don’t know who needs to hear this, but fruit isn’t making you fat.
Fruit is full of fibre, vitamins, and things your body actually needs.
If you’re scared of a banana but think eating bacon-wrapped everything is smart (yeah, keto, I’m talking to you), you need a reality check.
Stop demonising the healthiest food on the planet and eat some damn fruit.

5️⃣ Stop Giving Up Every Time You Struggle
You went over your calories one day? Who cares. Welcome to being human.
The scale didn’t move this week? It’s called fat loss, not instant magic.
The only way you fail is if you quit, so don’t fuc quit. Keep going. That’s the secret.

💥 Message me if you’re ready to stop falling for diet trends and start getting real results on my '10 Week Womens Gut and Hormone Health Program'

19/10/2025

An introduction✋️

For those who haven't met me, my name is Ryan.

I am a Nutrition and Holistic Coach based in Hamilton NZ, specialising in coaching women 35years+ to drop unwanted kilos and feel better mentally, physically and emotionally through gut health and hormonal balance.

I owned gyms in Hamilton for 15 years and moved into the online coaching space 4 years ago as I had so many female gym members and clients who struggled with losing body fat, balancing hormones ( especially through peri menopause and menopause) and just generally feeling low in emotions and high in stress.

So basically....I decided to make this my speciality and my business to coach these women around NZ to achieve great results.

To date, I have coached over 1000 females to achieve great things through a focus on their gut health and hormones.

As a Dad of 3 kids, I also understand my coaching and programs have to easily fit into my clients family life.

As a lover of KFC, hot chips and a nice Shiraz😎, I understand that this is all about balance and my clients still need to enjoy food and not feel like they are 'on a diet'....food can both be enjoyed and also fit into achieving great results.

My clients also eat food, not "detox juice" or "fat burning shakes"....just real food😎

If you want a chat about how I can help you with my coaching just comment below or drop me a message.

08/09/2025

A very common mistake many women are making regarding fat loss in menopause.

01/09/2025

27/07/2025

If you have high stress and struggle to lose weight....
The answer is NOT eating less and exercising more!

15/07/2025

🔥 Fat Loss Tips You Actually Need 🔥

1️⃣ Stop Aiming for a Perfect Calorie Number – It’s Stupid
If you’re still trying to hit exactly 1,700 calories every day, just stop. You’re not a robot. Give yourself a range, like 1,600 to 1,800, and keep going.
Nobody's life is falling apart because they ate 1,705 calories instead of 1,700. Seriously, calm down and make it sustainable.

2️⃣ Meal Prep is Trash. Do This Instead
Do you actually enjoy meal prepping? No, you don’t. Nobody does.
Spending hours on Sunday cooking tasteless food for the week is a waste of time.
What you need is ingredient prep. Have your essentials—lean meats, beans, veggies, rice, fruit, nuts, greek yoghurt—ready to throw together whenever you're hungry.
It’s way easier, way less miserable, and you’ll actually stick with it instead of getting sick of dry chicken by day three.

3️⃣ Keto is a Joke. Stop Believing in Fairy Tales
Oh, you’re thinking of doing keto?
Let me guess, someone told you carbs are the reason you have put on weight?
Keto isn’t some fat-burning magic trick. You’re just cutting out carbs, so you drop water weight and think you’re losing fat.
Wanna live your life without bread, pasta, or fruit? That’s just sad.
And let me be clear, as soon as you eat a normal meal again, BOOM, the weight's back. So stop trying to join the “no carb cult” and eat like a normal person.

4️⃣ Don’t You Dare Cut Out Fruit. It’s Not the Enemy
I don’t know who needs to hear this, but fruit isn’t making you fat.
Fruit is full of fibre, vitamins, and things your body actually needs.
If you’re scared of a banana but think eating bacon-wrapped everything is smart (yeah, keto, I’m talking to you), you need a reality check.
Stop demonising the healthiest food on the planet and eat some damn fruit.

5️⃣ Stop Giving Up Every Time You Struggle
You went over your calories one day? Who cares. Welcome to being human.
The scale didn’t move this week? It’s called fat loss, not instant magic.
The only way you fail is if you quit, so don’t fuc quit. Keep going. That’s the secret.

💥 Drop a comment below or message me if you’re ready to stop falling for diet trends and start getting real results on my '10 Week Womens Gut and Hormone Health Program' 💥