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Ryan Mawn | Online Coach

@ryan_mawn

1.7K

followers

1147

following

Helping people 𝙎𝘾𝙐𝙇𝙋𝙏 their physique…
And 𝘿𝙀𝙑𝙀𝙇𝙊𝙋 their mindset!
📚 | BSc Biomedicine 🧬
💻 | Online fitness coach
🥦 | Gut heath & Nutrition specialist

POSTS STORIES REELS TAGGED

Incredible natural transformation

@joshuanicol_coaching

28+ weeks of dieting
50lbs lost (190➡️ 140)

This shows just what can be achieved naturally when you put in 100% effort and consistency.

This was a hard and brutal prep which lead to a top 3 finish for Josh first ever show. No matter how low food got or how much cardio was given, Josh got it done ✅

As this was my first client competing, I made sure I was on the phone pretty much everyday to provide support and accountability. Every single variable was tracked to a T.

This was more than a physical transformation, but also a mental transformation.

During prep Josh took his coaching fully online and started his own YouTube. He also became quite talented at content creation😎 (teach me)

Onto the next goal.

💻For all online coaching enquiries Drop a DM with the word ‘Transform’. by @ryan_mawn

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4 years ago

UKDFBA SOUTHERN 🏆

Amazing day supporting the client and boy @_josh.bassett in junior mens physique.

No top 3 yesterday but judging on callouts he was battling for 4th place. At just 19 years old and the junior category going up to 23, Josh can be extremely proud of himself for holding his ground against people a lot older.

Josh has perfect symmetry, shape and muscle bellies for this division, with one long off season under his belt to grow and mature. He will be a real threat in junior mens physique.

I’m terms of the overall look yesterday I was very happy with how we peaked him, with it being a late showing we were able to get him fuller and harder as the day went on. Josh stage presence and posing was also very good for a first time competitor.

Here’s to a very bright future for Josh🏆

Next up NPA mike Williams classic for @joshuanicol_coaching first showing of the season

💻For all coaching enquiries drop me a DM by @ryan_mawn

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4 years ago

Accountability✍️

Probably the most overlooked benefit of having a coach or 2nd eye in your corner.

What do I mean by accountability ?

Having someone to keep you accountable and on track throughout all stages of your fitness journey.

Someone to cheer you on when you’re killing it.

Someone to keep you motivated and pushing forward despite what life throws at you.

Someone to get you back on track when you fall off plan and need some guidance.

Or simply someone to lay out a plan and structure for you to follow.

💭Think about it Aswell, if you’re paying a coach to help, you are 10x more likely to stick to your goals or you’d be wasting your money.

Jordan had trained for a few years and had a general idea of dieting when we started working together, however he just needed someone to give him an exact plan to follow each week. And a little kick up the ass when he fell off track😂.

This is what we achieved during a 3 month diet, im going to be helping him again to bulk and gain more muscle.

In addition Don’t feel pressured to diet just for summer, if you want to make as much progress as possible think of the bigger picture and stay in a surplus.

💻As always if you’re looking to get in the best shape of your life send me a DM or apply through link in bio

2 spots left before price increase by @ryan_mawn

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5 years ago

How to exercise series 🤝

An example of what not to do and Some cues I use for the one arm Lat pulldown

If you want to target your lats Stop leaning back or using both arms and turning it into an upper back pulldown

Cues
* Get that seat nice and high
* Avoid leaning back in contraction
* Supinate your wrist slightly
* Keep that should depressed, stretch as far until tension drop off your Lat
* Drive that elbow right into your lower Lat and imagine you are trying to wrap it around behind your rib cage

All you need for fully developed lats
One arm vertical Lat pulldown
Standard grip Lat pulldown
One arm Horizontal row
Pullover
#bodybuilding #backtraining #gym #exercise by @ryan_mawn

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7 days ago

Personal update 🕺

Some Fasted shots from the last two weeks of check ins.

7 weeks into this diet/ trt and 6kg down so far. Will run this for another 3 weeks and try pull off another 2kg and then decide what to do from there

The last few months has just all been about finding my mojo again and getting my gut as solid as possible. My main focus is on coaching and social media/ being consistent with posting.

I believe bodybuilding can just run smoothly in the backseat ticking all the boxes without taking away from my life, I want this to just be all about enjoyment without putting pressure on myself.

I know the belief for myself doing well in bodybuilding will not always be there but the belief I have in myself to do the work will always be high because I am relentless when it comes to overcoming issues 💙

Judging from last year photos we are about 3-4 kg heavier in similar condition, I'll take it considering I've done one bikini dosed cycle in that time 😂

💻For all coaching enquiries drop me a DM #bodybuilding #posing #bulk #classic #quads by @ryan_mawn

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9 days ago

Coaching niche mate

Obviously a joke unless your 10-16 then I might consider it

In all seriousness though I understand using a niche for 'marketing' but it's getting ridiculous now, Proper coaching doesn't need niches we have enough experience and knowledge to help you whatever your age, gender or experience level

don't get me started on the amount of shit I actually see coaches put Clients on for a regional pca show or even worse a photoshoot 😂

Bodybuilding ain't that serious guys don't fuck up your health in order to put 4th place pca south west in your bio, it's a hobby just have some fun with it and take it slow.

#bodybuilding #coaching #gear #prep #niche by @ryan_mawn

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10 days ago

First ever bodybuilding prep 🏆

Alex journey consisted of taking him from 103kg to 87kg over a 24-28 week period
With one holiday inbetween

Things to have in place before you compete
* a decent amount of muscle mass
* A long enough time scale
* Experience with dieting
* Spare Finances and a stable income
* A caring coach who has experience walking the walk themselves
* A solid routine of discipline and habits

Things to expect
* may be one of the hardest things you've ever done
* Extreme fatigue and decreased energy
* Lack of libido
* Very high Food focus towards the end
* Lack of mental focus and psychology effects aka prep brain
* You are probably gonna look sick shredded
* a hard post show period
These are all things that a coach should be able to highlight and help guide you through when you embark on your first prep

Have you ever considered a bodybuilding prep ? #naturalbodybuilding #prep #food by @ryan_mawn

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12 days ago

Avoiding burnout in bodybuilding

I've been watching and involved this industry for the last 5-10 years and in that time I've seen a lot of people come and go, the reason for this is because they get burnt out

Bodybuilding is not a sport it's a lifestyle that realistically takes pretty much 100% consistency year round, to make this sustainable you have to find a way to make it as enjoyable as possible and let it add to your life instead of take away. Find things you enjoy to add balance that take you away from bodybuilding without affecting your progress

Think about why you started it, for me it was all just about training in the gym with my mates trying to look better for festivals and improving my confidence.

I'll admit this year I got lost in the obsession of rushing the process, forcing food down, obsessing over the logbook, trying to push bodyweights higher than they've ever been before. It left me burnt out and ruined my relationship with food as I had anxiety for every meal with a lot of throwing up. I made a lot of progress but at what cost.

Don't get me wrong there will be times of sacrifice where the process is hard as fuck aka 4 weeks out, but that shouldn't be all the time

The last few months has all been about finding my love and why again. Making my routine as fun and sustainable as possible so I can love the process again.

Make bodybuilding about pure enjoyment and treat it as a hobby and let the competitive side fall into place over time #bodybuilding #enjoyment by @ryan_mawn

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14 days ago

Things I do to optimize my gut and digestion

Some insight into my routine and daily habits I implement to help my gut. I'm going to keep bashing on about gut health because it's still the most important thing for overall health. See it as like the centre of your bodies ecosystem, once it goes wrong everything is out of whack . Sadly no one cares or believes it until it affects them.

1️⃣Aloe Vera and slippery elm- This helps soothe and coat the stomach lining to start the day. Many suggest L glutamine but if you're like me with ocd/ anxiety it will make it worse as it can convert to glutamate in the brain

2️⃣ Morning walks and steps- game changer for digestion, think of your body running on one big biological clock (your circadian rhythm). Getting morning sunlight and throughout the day helps signal to your body to perform its normal functions.

3️⃣ avoid caffeine on empty stomach- caffeine directly raises cortisol and boosts adrenaline. Doing this on an empty stomach puts you straight into flight or fight and wrecks your gut lining overtime. Stick to decaf or Have a bit of food and you're all good.

4️⃣Meat stock- instead of spending lots of money on supplements that get destroyed or poorly absorbed. This is a game changer for supporting your stomach lining. It provides high amounts of amino acids and collagen to support your gut. Opt for meat from a local butchers where it is fresh and lower histamine.

5️⃣ breathing work : some breathing work before a meal tells you it's time to switch into a rest and digest state.

Eating whole foods is self explanatory, people can argue all they want about whether processed foods are bad for your health, I'll stick to supporting my microbiome, mitochondria and energy levels with a whole food diet

6️⃣ Herbal teas: people forgot that medicine and supplements literally comes from plants, herbal teas are an easy way to get an array of different health compounds into your system (herbalism)

7️⃣ probiotics food : I always encourage people to get some form of probiotics into there diet. Go very slow with small tea spoons or juice droplets to assess for side effects and tolerance

8️⃣ supplements: I supplement based on by @ryan_mawn

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17 days ago

Never stop trying !

This past Olympia is a great example of why you simply cannot stop trying ever, keep putting in the consistent reps and showing up regardless of what others may say or even what your own thoughts may have you believe.

This is not just about bodybuilding or physiques but must be applied to everything in life whether that's building a business, getting into your dream career or simply just working towards a better life.

Just keep fucking going, you may need to put 10-15 years into something with absolutely nothing in return for years to even get a glimpse of success. But as long as you keep ticking along you will only learn and grow from the journey of it all 💙 #mrolympia2026⭕️ by @ryan_mawn

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19 days ago

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25 days ago

First ever bodybuilding show for Alex🏆

So proud of Alex for standing on stage for the first ever time, no big expectations going into this show the main goal for Alex was feeling like he belonged up there and enjoyed himself. He said he loved every minute of it and was buzzing afterwards so big win💙

Took 4th in bodybuilding Novice , Lost out to a couple competitors with more glute/ham conditioning but I believed Alex had the most muscle and one of the best shapes on stage (im biased). Very Happy with how the peak went just like we practiced leading up to the show

Shoutout to @ukdfba for the smooth running of the show and how much they've grown and improved production since I competed here 5 years ago

Plan now is 4 weeks to the WNBF supernaturals which gives us time to get fully dialled in😤 taken in Rugby, Warwickshire by @ryan_mawn

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a month ago