You want a coach who fits your life. You want simple steps and steady progress. You want to feel better in your body and your head. You can get that with Ryan from Open to Change.
Ryan coaches online across the UK. You train at home, your gym, or a local park. You get a plan that matches your goals, your kit, and your time. You get feedback when you need it. You build habits you can keep.
Fill in the coaching application. It takes a few minutes. Your answers let Ryan build your first week today.
Why choose Ryan
- Clear plans. No fluff. Each session has sets, reps, rest, and targets.
- Form checks by video with direct cues you can apply next session.
- Nutrition that matches your routine. Simple, UK-friendly meals.
- Weekly check-ins. Fast replies on questions and plateaus.
- Results across fat loss, strength, and general health.
How coaching works
- Application. Submit the form with goals, kit, and schedule.
- Free call. Align on targets and agree your first four weeks.
- Plan delivery. You receive workouts with videos and warm-ups.
- Habit setup. Steps, sleep, water, and a protein target.
- Weekly review. Ryan tweaks loads, reps, and habits based on data.
What you will feel
- Better energy in the morning.
- Calmer mood in the afternoon.
- Less joint niggles.
- Better sleep depth.
- More confidence with weights and food choices.
Most clients notice a shift within two weeks. Clothes fit better by week four. Strength climbs each block.
Simple weekly templates
Pick the format you can keep for the next eight weeks. Ryan adapts it to you.
3 days
- Day 1: full-body strength, 45 minutes
- Day 2: brisk walk or intervals, 20–30 minutes
- Day 3: full-body strength, 45 minutes
4 days
- Upper push + core
- Lower body + conditioning
- Upper pull + core
- Lower body + intervals
5 days
- 3 strength days
- 2 cardio or sport days
Home kit that covers most needs
- Adjustable dumbbells
- Long and short resistance bands
- Door anchor and a pull-up bar (if safe)
- Mat and a bench or sturdy chair
Enjoy lifting heavy? Add a barbell later. Prefer minimal kit? Ryan writes bodyweight blocks that still progress.
How progress is tracked
- Training log: sets, reps, load, and RPE.
- Photos: same light, same time, once per month.
- Measurements: waist, hips, thigh, arm every four weeks.
- Scale: one to two times per week if weight is a goal.
- Fitness: 1.5 km time trial or rep test, monthly.
- Habits: sleep hours, step count, protein servings.
Data guides each tweak. You see change in numbers, not guesswork.
Food basics that work
- Protein at each meal: eggs, yoghurt, cottage cheese, lean meat, tofu, beans.
- Fibre at each meal: fruit, veg, oats, whole grains.
- Two litres of water per day.
- Simple swaps: yoghurt for pastries, lean wraps for heavy lunches, air-fry over deep-fry.
Ryan gives a protein target and sample meals you can buy from any UK supermarket. You keep your favourites and adjust portions to fit the plan.
A sample day on a fat loss plan
- Breakfast: Greek yoghurt, oats, berries, honey
- Lunch: chicken wrap, mixed salad, fruit
- Snack: apple and a small handful of nuts
- Dinner: salmon, potatoes, green veg
Hungry at night? Add skyr or a protein shake. Still hungry? More veg. The goal is steady hunger, not swings.
Mindset and routine
- Set a fixed training window. Protect it like any meeting.
- Lay out kit the night before.
- After each session, write one line: what went well, what to adjust.
- Walk 10 minutes after two meals. It helps blood sugar and recovery.
- Aim for seven hours of sleep. Set an alarm to start winding down.
Small actions stack. You feel more in control by week one.
Who Ryan helps
- Parents who train while kids nap.
- Desk workers with tight backs and low steps.
- Beginners who want clear guidance and safe progress.
- Lifters who need structure and form checks to break plateaus.
- Runners who want strength for pace and injury risk reduction.
What a first month can look like
- Week 1: learn form, set base loads, set step goal.
- Week 2: add a set or 2.5 kg where form is strong.
- Week 3: swap one snack for a higher-protein option.
- Week 4: re-test a lift or a short run. Compare photos and girths.
You will know what to do next because the data points the way.
Safety and good practice
- Warm up with movement, not long static stretches.
- Keep two reps in reserve on most sets at first.
- Progress one variable at a time: load, sets, or density.
- Log pain. If it persists, flag it. Ryan adjusts the plan.
Want a broader overview of exercise benefits? See this free explainer: Wikipedia: Physical exercise.
Frequently asked questions
Can I start with no equipment? Yes. Ryan writes band and bodyweight plans. Add dumbbells later if you like.
Can I train at odd hours? Yes. Early or late. Sessions move with your day.
What about injuries? Share details in the application. Ryan adapts movements and volumes.
How fast will I see change? You may feel better in two weeks. Visible change often shows by four to eight weeks when you stay consistent.
Do I have to count calories? Not always. Many clients hit protein, plan meals, and watch portions. Others prefer tracking for a while. You choose.
Client stories
Results on Open to Change show steady fat loss, better strength, and calmer routines. Testimonials on that site describe better energy, less pain, and more confidence with clothes and lifts.
Start with one action
- Write your top goal on paper.
- List your kit and the days you can train.
- Complete the coaching application.
Ryan will set your first week, send cues for your lifts, and check in after session one. You will feel the difference fast.
Apply now. Your plan starts when you submit the form. Your next session can be tomorrow.
