Ryan Stirton - Online Coach.

18/06/2026

Almost ready to go 🏴󠁧󠁢󠁳󠁣󠁴󠁿

16/06/2026

When I first started my coaching business, never did I think we’d create a team like this.

What started off as a 1-2-1 in person coaching business “RLS Personal Training” but now ,it’s exactly what it says on the tin, a team. = TEAM 9-5 ATHLETE

We meet regularly for sessions, coffee, runs, events.

Even trips abroad.

We have a little community across instagram, Strava and WhatsApp that back each other in everything we do.

We have clients within the plan that are now friends because of meeting through the team.

When I got told, the best thing you can do to level up your business is build a community, I didn’t have a clue what that looked like, but now, it’s clear to see exactly what that is.

Some of the steps we’ll take over the 2nd half of the year will only elevate it.

My main intention for the rest of this year is to make this even better for the paying clients I have in the team.

Thank you Team.

If you’ve been a part or are still part of the team, be sure to give this a share 🫱🏻‍🫲🏽

15/06/2026

You think staying on point during winter is hard?

Summer is much harder in my opinion.

Socials.

Days out.

Holidays.

Time off with the kids.

Not to mention a month long World Cup with Scotland involved. With games half way through the night.

Sticking to that plan? Is proving hard.

And I’ve had this conversation about 4 times in the last 7 days.

“I’m struggling to stick to things”

“My training has been a bit random”

“I’m gonna have to miss that session”

The problem isn’t that you aren’t committed enough.

It’s a problem people have all year round actually.

They’re expecting too much of themselves.

And they aren’t willing to swallow their ego and make adjustments.

See if you are flat out in June, let’s make adaptations.

Let’s change things up.

Condense the plan. So that we retain quality over quantity.

4 great quality sessions + time with your family and friends.

Opposed to 6 rushed, unrecovered s**t sessions, which you are squeezing in.

I’m never one for telling people to cut corners.

But I am one for supporting our athletes have life’s as well.

Because people end up losing the structure and routine all together anyway…

Opposed to adapting, and retaining quality.

And continuing the progress over summer 🏴󠁧󠁢󠁳󠁣󠁴󠁿 🏆

Can you imagine we got through a few rounds of the knockouts? 🫣😅

14/06/2026

Week/ ? Not sure. Just more of the same stuff again.

I’ve lived this week on loop for a while now, and I’m not mad about it at all.

What looks boring to some, is the dream life to others.

Training, Dad stuff, Working, Coffees, Scran, World Cup.

🏴󠁧󠁢󠁳󠁣󠁴󠁿

13/06/2026

🐝 🇸🇪

1 Week Today 🇸🇪

World Champs in Stockholm at the strawberry arena.

Cannot explain how buzzing we are for this.

So much hard work has went into this training block.

Now time to execute.

Thanks to everyone who’s supported us/sponsors/partnerships.

Emma Jackson | Sports Therapist
TEAM 9-5 ATHLETE
Urban Performance
Sandy Thoms Massage Therapy

13/06/2026

1 Week Today 🇸🇪

World Champs in Stockholm at the strawberry arena.

Cannot explain how buzzing we are for this.

So much hard work has went into this training block.

Now time to execute.

Thanks to everyone who’s supported us/sponsors/partnerships.

Emma Jackson | Sports Therapist
TEAM 9-5 ATHLETE
Urban Performance
Sandy Thoms Massage Therapy

11/06/2026

Fasted training isn’t a hack. It’s just shooting yourself in foot.

Your body needs fuel to perform. That’s not an opinion, that’s physiology.

Here’s what’s actually happening when you train on empty:

Fasted 👈

↓ Muscle glycogen availability
↑ Cortisol (your stress hormone — already high in the morning)
↑ Muscle protein breakdown for fuel
↓ Power output, speed, and work capacity
↓ Motivation to train
🙁 no Morning Crumpets

Your body is literally feeding on itself to keep you moving

Fuelled 👈

↑ Glycogen available for high-intensity effort
↓ Cortisol response
↑ Faster recovery to next session.
↑ Power output and performance ceiling
↑ Hit higher intensities.
🙂 morning crumpets

Your body has what it needs to actually adapt and improve.

The research is there, fasted training reduces performance output by up to 10% and increases muscle catabolism. For endurance athletes and strength athletes, that’s not a trade-off worth your time.

Training fasted is usually centred around not wanting the extra cals, but they’ll go to use. So why do it?

It’s especially important for any high intensity work or strength work.

If your training time is limited. Why would you deliberately show up to the one hour you have with your tank on empty?

Train fuelled.

10/06/2026

Get involved team 🫱🏻‍🫲🏽

This and lots more going on the rest of this year!

09/06/2026

Dundee 10km at the weekend 🏃🏼

Legs didn’t quite keep up with the pacing strategy 😂

38:32 🕰️

Well done to all the team who took part. Plenty PB’s 💨

11 days out to Stockholm and could not be more buzzing 🇸🇪

08/06/2026

She almost didn’t sign up.

Not because she doubted the coaching. But because training was the one thing in her life that felt completely hers. Handing that over to someone else? Terrifying.

Erin spent months asking questions before she ever became a client. And honestly, that’s fine by me. I’d rather someone take their time and arrive ready than rush in and bail when it gets hard.

What happened when she did take the leap? 👇🏻

She trained smarter. She got back running after injury when she wasn’t sure that was even possible. And she stopped training for the sake of it, every session had a purpose, every week had a plan.

The biggest shift wasn’t physical though. It was learning that giving up control doesn’t mean losing it. It means trusting the process enough to actually get somewhere.

If you’re someone who’s always done it yourself, always figured it out alone, always been the person who doesn’t need help, this one’s for you.

Sometimes the smartest thing you can do is let someone else hold the map for a while.

DM me “COACH” or hit the link in bio if you’re ready to stop guessing and start building something that actually works. 👊

Spots are limited, rolling enrolment, 6-month minimum commitment. 🔐