Weight loss coaching built around the life you already have.
I'm Ryan, The Boring Fitness Coach. You get a plan that bends to your schedule, a 30-minute call most weeks, and a coach who reads your log and tells you what to change. The basics, done consistently, for as long as it takes.
The 4 Boring Pillars of fat loss.
Four things decide whether the weight comes off and stays off. None of them is complicated. The hard part is doing them on the weeks when work and family take everything, and that's what coaching is for.
Nutrition
Food, water, and the strategy that ties them together. How much you eat decides whether you lose. The way you get there, low-carb, tracking or fasting, decides how hard it feels.
Activity
What you pick matters less than doing it consistently and progressing it: add weight, miles or minutes over time, or play better opponents.
Sleep & recovery
It's what makes the other three work. Short on sleep or stretched thin, hunger gets louder and training gets worse.
Don't work against yourself
One unplanned evening can wipe out most of a week's deficit. We plan for the weekends, the trips and the nights out instead of pretending they won't happen.
You bring your life. I build the plan around it.
Most programs hand you a template and expect you to rearrange your week around it. We do it the other way around.
Your life doesn't bend to the program. The program bends to your life.
We talk, then I write your plan
A 30-minute call on your schedule, work hours, equipment, food you like and the weeks that usually go sideways. Your program and your calorie and protein targets are in the app within 48 hours.
You log, I read
Weigh-ins, food and workouts go in the app. I review them and send you a short video on what's working and what to change. You message me any time.
We adjust every week
A 30-minute video call most weeks. When travel, a sick kid or a dead week at work hits, I change the plan and keep the goal.
Every 6 weeks, a new block
Training rotates through strength, muscle and conditioning phases so you keep progressing and don't get bored. The weight loss comes from the habits underneath it.
Real clients, real weigh-ins.
These are among the best results I've had, over months to more than a year, and plenty of clients land short of them. The pace I set most clients is half a pound to a pound a week, and some weeks are flat. Results depend on your starting point, health and how consistently you do the work.
“I had tried everything, keto, fasting, endless cardio. Nothing ever stuck. What I got instead was someone who actually cared about teaching me how to succeed without hating my life.”
Liz S.Online coaching client
“Ryan is the perfect balance of what one needs in a fitness coach. He's knowledgeable, funny, patient, adaptable and supportive. I reached out because I was not finding success in my weight goals on my own.”
Olivia C.Online coaching client
“They helped me lose 20 pounds for my sister's wedding. What stood out to me was how straightforward they were. He really shoots you straight and isn't afraid to bring in your expectations.”
TrentonClient
A coach who's also the client.
I've coached for 15 years. I've also been the heavy kid, the guy who lost 50 pounds, and most recently the guy rebuilding after a torn pec and surgery. I'm running the same plan I give clients, and I post the whole thing.
“Fitness is not meant to take away from your life. It's meant to enrich it.” That's the line I coach from.
Train with me in person.
One-on-one personal training at my private facility in Roseville, CA, programmed in 6-week blocks, with your plan and nutrition in the app between sessions. Packages run $80 to $100 a session.
- Warm-upSix minutes, the same every session.
- The big liftA squat, hinge, press or pull, loaded for where you are today.
- AccessoriesThe work that builds muscle.
- Something athleticA carry or a rotation drill to finish.
Logged in the app, so the next session starts where this one ended.
Start with your numbers.
Three calculators, a two-minute self-check and two downloads. They're the same starting points I use on a first call.
Maintenance calories
How much you burn in a normal day, and the deficit that gets you losing without wrecking your week.
Protein target
A daily protein number based on your goal weight, so you keep muscle while the fat comes off.
Time to goal
A realistic date for your goal weight at a pace you can hold, with the slow weeks already counted.
Pillar check
Eight questions about a normal week. It tells you which of the four pillars to fix first, and the one thing to do about it.
The 4 Boring Pillars guide
The system my clients' plans are built on, explained in plain language with the research behind it. Nutrition, activity, sleep and recovery, and don't work against yourself, plus a plan sheet to fill in.
Protein cheat sheet
Eighteen everyday foods, each portioned to 20 grams of protein, with the calories that come with it. Regular and vegetarian versions, so hitting your number stops being a math problem.
Plain answers to the questions clients ask.
Seed Oils and Weight Loss: What Studies Show
Are seed oils inflammatory? What controlled human trials found, how olive and avocado oil compare, why butter isn't an upgrade, and what to cook with.
Sleep and Weight Loss: What Short Sleep Does to Fat Loss
Two dieting trials where short sleepers lost less fat and more muscle, why a short night makes you eat more, and the bedtime rule I give clients.
Where Emotion Belongs in Weight Loss
Emotion gets most people started and runs out within weeks. What takes over, how the math of slow fat loss works, and the four traps that end attempts.
Ready when you are.
Book a free 30-minute call and we'll talk through where you are and what the plan would look like. If it's a fit, you can start the same week.