Ryan Stirton - Online Coach.

𝗬𝗢𝗨 𝗘𝗩𝗘𝗥 𝗚𝗘𝗧 𝗧𝗛𝗔𝗧 𝗙𝗘𝗘𝗟𝗜𝗡𝗚 𝗧𝗛𝗔𝗧 𝗬𝗢𝗨 𝗪𝗘𝗥𝗘 𝗠𝗘𝗔𝗡𝗧 𝗙𝗢𝗥 𝗠𝗢𝗥𝗘?

Your current circumstances.

Your current level of fitness.

Your current job.

Your current body shape.

This can’t be it.

I don’t wanna go too deep on a Tuesday but that feeling of thinking this can’t be all I’ve been put on the planet for is a one that I had to sit down and ask myself a few years back.

Sat in bed hungover, dreading Monday again knowing that I was going back a job I hated.

Feeling absolutely s**te. Out of shape. With no plans for the future.

Is this it?

Is this how I’m gonna repeat my week through my whole 20’s? Just doing the same things? Feeling s**te.

With the same underwhelming feeling of coming down every Sunday?

F**k that.

You’re meant for more than the way you’re currently living.

You’ve got so much more to squeeze out of yourself.

And it can’t be understated how much that working on your body and fitness can be the catalyst for helping you realise this.

You are meant for f**king more.

And confidence you gain in yourself is something that will shove a rocket up your arse and make you believe it.

Thats why we love to help the guys in their 20’s that are stuck in the weekend warrior cycle.

I speak to these guys every week when I go for a pint.

“I wish I could stop doing this but I can’t help it”

You can. You just haven’t had the support yet.

You haven’t had the right environment.

We can help you. Nail your performance, improve your body and build confidence in yourself to make more of your life.

A DM is where it starts, and that’s the hardest part.

3 Tips On How To Build Confidence On The Park. ⚽️

Now I could have probably rattled off a whole bunch of really fluffy self affirmations and breathing techniques. And they have their place. But the things that’s gonna make the difference at your level is this…

Tip 1️⃣

Watching back video. This can seem a bit cringe I get it. Watching back videos of yourself scoring, assisting, tackling, passing. But tell me you don’t feel a bit better in yourself after watching you smash a 30 yarder into the back of the net?

This is a technique used by loads of pros when they have phases of doubting themselves.

You’re not a bad player overnight, watch back the evidence of what you’re capable of. Having an album in your phone that you can dive into at any point is the way to go.

Some of yous will have more highlights than other. I just have about 8 million headers and a handful of goals. Ha.

Tip 2️⃣

Your Pre Match Nutrition Plan Matters. Although you’re probably thinking, what’s this got to do with confidence? It’s got everything to do with it. If you eat to fuel your body over 90 minutes sufficiently, then you can have confidence that your body isn’t gonna let you down because of glycogen depletion. You should never let this be the thing that lets you done. Enough carbs, good hydration is the mission.

Tip 3️⃣

Mobility/Stretching/Movement. Moving your body before the game and feeling mobile is another example of feeling ready to go and having trust that your body won’t let you down. Going for walk or getting some stretching done can be a good routine to get into. A walk with a coffee is underrated as it allows you to deload your brains thoughts and loosen off your legs.

A lot of what you confidence is based on in football is about what you do during the week in training and what you do in the long term. But having trust in your body and going into a game feeling good about yourself is half the battle. So make as many steps as you can towards that. And confidence in yourself will grow. 👊🏻

3 things happened to me in August of 2020.

I met Elly.

I quit Amazon warehouse job.

And I met .

A sliding doors moment.

In all 3 situations, I just thought f*ck it?

What have I got to lose?

By not taking action on any of these things, nothing is gonna get better.

The only thing I’m going to avoid is..

Rejection.

Discomfort.

And a tough period of growing up.

I’d just come back from Australia before Covid started, I was genuinely hating life. I didn’t feel like anything good could come of being back in Forfar.

But what a load of bo****ks that was. It was a belief that would limit me to a life of what ifs and mediocrity.

I’m so grateful that I pulled my finger out and took action.

The past 4 years have been genuinely incredible. I could not have imagined a life like it.

And I know there are so many guys out there in the exact same position or similar to the one I was in back in 2020.

Sitting in their home town attached to the idea that all their is to do is get onit every weekend and get stuck in a job and life they don’t get any fulfilment in.

It also doesn’t even have to be that deep.

It could just be a case of feeling out of shape, operating at 50% because you’re just so bored of your fitness routine and diet.

That’s where I think Team 9-5 and I are in the best place to help you navigate this period of your life.

Because we’ve been there. And we understand how you’re feeling.

So reach out 👋🏼

We can chat it out and talk about how you can not only get fitter and In shape, but how you can start taking full control your life’s outcomes in your home town 🎯 🏠

absolutely flying ✈️

He’s been able to prove to himself that he can get the best of both worlds when it comes to staying in good nic, building strength as well as filling in the missing part of getting more athletic and mobile on the football/futsal park.

How have we done it?

👉🏼 Increased plyos - Jumping, Bounding, Reactive drills.

👉🏼 Load management. Actually doing less. And structuring things to suit game days.

👉🏼 Pulling back and resting when needed instead of just battering through soreness.

It’s been pretty simple, because Mikey does the work. But it doesn’t feel simple until you actually manage to do the thing you never thought was possible.

It find it really satisfying taking guys from a bodybuilding background because they always apply loads of effort to everything they do.

Thanks mate. Let’s get after the next block 💪🏼

6,770 miles away. No problem 🇸🇬

Jordan has hit the ground running in his first 3 months in the programme and achieved 6kg of fat loss, he’s performing at football, he’s enjoying training and still enjoying his food.

Read along to see what he said about his time on the programme so far 👉🏼

Really enjoying working with him and there’s much more to come 🫱🏻‍🫲🏽

Still to this day, one of the most common questions I get asked is

“What should I have for breakfast thats high in protein?” 🥯

Now I know we don’t all have loads of time to cook. And we maybe don’t even like eating much for breakfast.

But for me I like to get to the gym super early then come back and give myself time for breakfast before I need to get to work. And these 3 meals are my absolute go to’s.

They take less than 10 mins to make. Are all north of 30g of protein, and taste amazing.

Breakfast food is generally my favourite food. 🍳

1️⃣ Bacon, Eggs, Avo & Sourdough. An absolutely deadly combo with high protein and some healthy fats.

2️⃣ Overnight oats. Loads of nutritious berries/nuts alongside a high protein/high carb mixture that genuinely tastes alike it should be a dessert. You can make it the night before🍓

3️⃣ Protein pancakes with berry compote. You can pre make the berry compote and pancake mixture the night before. Then pan fry the pancakes within 5 mins you’re good to go. Add some more berries and Greek yogurt 🤌🏼

Give me a DM with “🥯” and il send you the recipe/macros, adjusted to your portion/calorie needs 🫱🏻‍🫲🏽

We’re off Blairgowrie first stop. Can’t wait for how s**t this route is gonna be 😂

Being ready for match day on Saturday is very much in the making from the minute you finish your game the week before ⚽️ 👉🏼

I’ve worked with footballers from pub league all the way to the championship in Scotland.

And there’s one common dominator, the players who produce their best on a Saturday don’t cut corners and think they can get away with terrible preparation all week long.

You don’t need to be perfect, but thinking you don’t need to do any of this preparation or extra work because “you can get away with it”

Is a really small mindset to have.

You almost always eventually get found out.

Unless you’ve got a touch like f**king Mahrez.

Feeling ready to produce your best on Saturday is actually the very least you should be willing to offer your team.

Especially the higher the level you go up.

Need help with this?

Works closely with footballers in the programme and is taking on new players right now. 🫡

I felt like a f**king disgrace 🍦

I’d f*cked it.

The whole diet was knackered.

I’d have to punish myself with 200 floors of stairmaster.

Go into an extreme deficit on Monday.

I had a pizza and an ice cream.

A pizza and an ice cream.

GOD FORBID.

That’s the way my brain used to work.

Honestly, the pain and guilt I used to put myself through just because I had deviated from the unrealistic diet plan I had got from the arse end of the internet.

I literally remember what it said in the PDF.

“Stick to the plan”

“No cheat meals”

“Weigh everything to a T”

“No white bread”

No wonder my mind was muck, I had a borderline eating disorder (I definitely had onc, it just wasn’t diagnosed) and a dysfunctional body.

I ended up in this spiral where I would stick to the plan for weeks, have one “bad” meal then punish myself even harder for another few weeks before it happened again.

My mission as a coach when I first started was to help people never have to go through this interval battle with themselves, because it was so damaging.

I still battle with the quiet voice of this guy in the back of my head to this day, the damage is everlasting.

Is there is one thing I would challenge you on its this… 👉🏼

Because it’s so hard to give you all the answers to this problem in one post.

What are you chasing?

Is it a bodybuilders physique on the top stages of the Olympia with CBUM and co?

If the answer is no.

Why the f**k are you punishing yourself with a diet you absolutely hate at the expense of your happiness in life?

Gelato over abs all day long. That doesn’t mean you can’t be an high performance athlete.

3am start at Martin Park in Kirrie.

Head-torch and fluorescent on.

Ready to run my freezing arse off to Blairgowrie to pash the baton *captains armband* to to take on the next phase.

Our aim is to hit all 20 junior grounds in the East Region - Midlands League before the end of the day is up.

Kirrie Thistle JFC















Montrose Roselea




All in the name of raising money for a local mental health charity who do a lot of work centred around football and who I know have done work with some individuals associated with the league I played in for almost 10 years.

Statistically there is absolutely no doubt someone in your team is going through a mental health struggle right now. And they probably don’t feel comfortable mentioning it in the changing room.

That’s where things need to change, but we know that will take time.

Thats where charities like can help, if you don’t feel ready to admit that the reason you’ve not been focussed on your game is because of what’s going on in your head or at home.

Reach out to any of us or .

Anyway in the meantime let’s get prepped for this absolute slog of a day. 😅

The Sunday drop 📌

ft food, Fred, food, Fred, food, Fred.

I always tred carefully when speaking about mental health, because I am by far an expert after doing one course.

But I think through having so many conversations with young guys in their 20’s and 30’s every single week about it, it’s important to chat about it every now and again.

And today, world mental health day seems like a good day to share a few bits.

I know that when I was struggling a few years back, I was so confused about what was missing, and I was blinded by my immaturity. I just thought I had to give myself a shake and get another pint down me.

But nothing improved…

And look, everyone is in a different position, so some of the advice pictured may be null and void.

But some might hit.

1️⃣ Social Connection. With friends, family and team. And if any of those people don’t support your change, or will take the p**s out of you, or make you engage in the habits that got you in the negative head space in the first place. Then that’s the wrong people to be socialising with.

2️⃣Purpose & Mission.

Finding something to work towards. For a lot of my followers they may benefit from a fitness related goal. To give them something to drive them forward on those hard days.

3️⃣ Changing Weekend Behaviours.

Drink, Drugs & Gambling. Ahhh LADS, can’t hurt me I’m solid. Aye, I bet you’ve never sat in your bed on a Sunday night f**king hating your life wishing you could stop. I know that this is the single biggest thing setting people back in really working on their mental health. It may NEED to change.

I hope this helped maybe one person be a little bit more honest with themselves and start working on their mental health 🫱🏻‍🫲🏽

The people have spoken.

Almost 20 of you said they need more support with fat loss on our stories.

And that they don’t understand what to do to lose fat and keep it off.

Alongside that there was a definite confusion around nutrition, what’s good? What’s bad? What should I be eating?

And we’ve not launched something like this for ages.

So we wanted to help as many of you as possible drop that weight that you’ve been trying to drop with this 90 day programme.

So if you’re interested in this 90 day fat loss programme where you jump in, get the tools, get the knowledge and have fun with your training while doing so.

Then send us a DM with “Fat Loss” and we’ll ping over some more info on pricing.

This will also be our cheapest programme of the year so far! 🫱🏻‍🫲🏽

FYI the picture in the post is NOT 90 days of fat loss. It’s simply what can be achieved when you understand fat loss long term. 👊🏻

Hyrox 🇸🇪 just less than 10 weeks out and the winter grind coming up with football. 🧊

Goals are dialled in and the head is about to get put down.

4 x Strength/Hyrox focussed sessions a week. With a little sprinkle of aesthetic focussed work. 💪🏼

1 x Football training + 1 Technical session with + 1 Game. ⚽️

1 x Running session. 🏃🏼

Monthly sports therapy booked in with 🩹

Looking at around 10 hours of training a week. Which I know I can make happen with a few earlier alarms, good sleep and looking after my body

Alcohol = No to low. 🍻

Nutrition = Set to maintenance to stick at the weight I feel good at on the pitch and while running Hyrox.

Work load is going to be high but I feel ready to throw my focus into this and make the most of what can be a pretty demotivating time of year.

I find that this time of the year is usually a really good time for me to have a goal that forces me to do more.

What are your goals for the next 10-12 weeks leading up to Christmas? 👀☠️

I think they call it “The Winter Arc” on tik tok or something 😅 ❄️

Just wanted to show my appreciation to this man for everything he’s done for my business over the last couple of years.

Quality content and capturing of my events has been one of the single most important things in elevating my business to the next level.

And Sam is truly the very best at it.

I think everyone would agree the reels and the photos looked absolutely unreal over the past week.

Not to mention Sam is one of the nicest guys I’ve ever met.

You are a legend my friend. ❤️

Shoutout to these 3 legends. 👏🏼

3 first time marathons.

3 guys that have had major set backs along the way making this marathon seem as if it wasn’t even gonna be possible.

But all 3 have turned up to the day after putting in maximal effort into their training, and coming away with the award of finishing one of the hardest marathons of the year in Scotland🔥

A year or so ago .henderson_ couldn’t even lift a weight without a major injury or serious back pain. He just went way below the target of sub 4 hours.

has done the majority of his training staring at the wall of a ship while running on a treadmill. The discipline to get 30km + runs on a treadmill is a serious display of grit.

was almost out of the game all together with a serious wrist injury. And only had 8-9 weeks to pull himself up to marathon level. And did he get there? Yes he did. A first marathon done at 4:56km pace 🤯

A marathon is a huge goal that you cannot just wing. Just because it’s become more normalised on social media nowadays doesn’t mean it’s easy.

Sharing our local clients amazing businesses 👉🏼

Have a scan through, give them a follow!

Home Appliances 🛒
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Sustainable Energy 🪵 hair 💇🏼‍♀️
Agricultural Machinery 🚜
Dance Fitness💃🏻 💪🏼
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Sports Therapist 🤕
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Travel Consultant ✈️ henderson_ Crypto 💰
🖌️ plumbingandheatingltd 🛀
Florist 🌷
Ladders & Access Products 🪜
Mobile Car Valeting 🧽

When both of your quads are cramping, you ask if he has any gels and he says no, then asks you to swap out on the rower 😬

I’ve been on a fat loss phase over the past 4 weeks.

I usually introduce 1-2 of these a year pre holiday.

1 - As a vanity measure because it’s nice to feel confident in the sun with your top off.

2 - I like to tighten up my eating habits every now and again as I do find that comfort sneaks in after a while and it’s easy to take the P a little bit with certain things.

I do really like to free myself from tracking calories 95% of the year, and I get on better without doing it psychologically.

But whenever I do start again, I introduce a few little staple frameworks to my diet that always seem to help me lose body-fat without massive effort and hunger.

So here they are…👉🏼

1️⃣ I love coffee. And could easily have 5 a day if I gave in to my urges. Usually milky lattes/flat whites. And that adds up over a week. So I reduce the milky coffees I have to 1 a day. With the 2nd or 3rd one having to be a black (0 Cal) coffee. This can easily save me north of 1000 calories a week. And the great thing is, I didn’t even change my habit, I just changed the milk. My brain is satisfied by the caffeine, my appetite is occupied and off I go. ☕️

2️⃣ Sanity. Your diet should not be hell on earth unless you’re a professional bodybuilder. Even still there’s an argument that it can still be enjoyable. I need to have a nice meal out or an enjoyable comfort meal at least 1-2 times a week. Without it, I end up like a coiled spring unhealthily thinking about food that I can’t eat. It does you no good in the long run to stop doing things you enjoy. Make sure to plan this in. Don’t starve yourself of tasty food. You won’t get to the destination any quicker or happier. 🥩

3️⃣ MORE fruit and veg. Greens, berries, salad. Get it in your diet and stack up high. Low calorie = High Volume foods will make a hard/hungry diet an easy full one. 🫐

4️⃣ I’ve got a sweet-tooth. And it’s hard to control. If I don’t give it what it wants sometimes, it gets angry and acts out in frustration. Like a caged animal, it comes out and absorbs a full tub of Ben and Jerrys in 3 seconds flat. So I feed it regularly with smaller low calorie ice creams and a couple squares of dark chocolate… ⬇️

Iron man training starts now young man 🌊 👶

How to set realistic targets - When you’re super busy 👉🏼 🟦🟩🟨

Save this post for later 💾

Initially came on board while out in Thailand.

Jack was one of my very first overseas clients when he came across the programme via my podcast.

Since then he’s had multiple different goals. He’s worked through strength work while learning BJJ.

He’s worked on his aesthetics with more bodybuilding focussed training.

And more of late he’s turned the majority of his focus into training to improve his on-field performance with his football back home in NI.

I’m sure I’ll eventually get to meet this man in person in the future, but for just now we’ll keep the solid online coaching partnership we’ve got going on and keep him improving week by week! 🫱🏻‍🫲🏽