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Cheryl Ritzen Health and Nutrition Coach

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Canada
Lethbridge, AB
Cheryl Ritzen Health and Nutrition Coach

I Provide information for women and men to help them see and reach their full potential. Rather than sacrificing one for the other as many typically do.

I want this industry to go back to focusing on health rather than abs, gluts, and sexy poses. I believe in achieving health, increase performance, and accomplishing body composition goals altogether. Reaching goals is about fueling your body properly, with a higher quality and quantity of food sources. I don't believe in taking away any food groups or limiting calories to the extreme. The goal is to speed up metabolism rather than slow it down, to get the body functioning at full performance inside and out. Health has more important than being lean. Being extremely lean can be very detrimental mentally, physical, and emotional.

01/27/2026

𝙻𝚘𝚜𝚒𝚗𝚐 𝚠𝚎𝚒𝚐𝚑𝚝 𝚊𝚗𝚍 𝚐𝚎𝚝𝚝𝚒𝚗𝚐 𝚒𝚗𝚝𝚘 𝚜𝚑𝚊𝚙𝚎 𝚊𝚛𝚎 𝙽𝙾𝚃 𝚝𝚑𝚎 𝚜𝚊𝚖𝚎 𝚝𝚑𝚒𝚗𝚐.

You can be smaller on the scale but still feel tired, weak, moody, and burnt out.
You can “look good” but feel like crap, have no energy, poor sleep, low confidence, and zero strength.

And What’s the point of that?????

Getting into shape is about:
✔️ feeling strong
✔️ having energy for your life and your kids
✔️ sleeping better
✔️ better mood and mindset
✔️ confidence that comes from what your body can DO, not just how it looks

Looking good should never come at the cost of feeling awful.
You shouldn’t have to starve, over-cardio, or punish your body just to fit a number or a pair of jeans.
Real results = strength + health + confidence + sustainability.
Not just chasing a lower number on the scale.

Train to feel powerful.
Eat to fuel your body.

Build a body that supports your life not one that drains it. 💪✨

01/23/2026

Eating the same meals isn’t boring…
𝗶𝘁’𝘀 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗰

Why I actually recommend eating the same meals most days 👇

I know some people disagree, but keeping your meals simple and repeating them has real benefits:

✔️ Meal prep is faster
✔️ Grocery shopping is easier and cheaper
✔️ You learn exactly which foods give you good energy and digestion
✔️ If something feels off, it’s way easier to pinpoint the cause

Let’s be honest… the more complicated we make things, the less likely we are to follow through.
𝙎𝙞𝙢𝙥𝙡𝙚 = 𝙎𝙪𝙨𝙩𝙖𝙞𝙣𝙖𝙗𝙡𝙚.

I’ve personally eaten very similar meals for years because I want this part of my life to be stress-free and automatic. I enjoy my food, I look forward to it, and that makes consistency so much easier.

And when I do get bored?
I switch things up. No rules saying you can’t.

Just make sure you’re covering the basics:
🥗 veggies in at least 3 meals per day
🐟 omega-3s
💊 a good multivitamin

Nutrition doesn’t have to be fancy to be effective.

It just has to be consistent. 💪

01/22/2026

💋🍷🌶

📷
💄
Collab Host .photos

01/18/2026

𝗜 𝘂𝘀𝗲𝗱 𝘁𝗼 𝘁𝗵𝗶𝗻𝗸 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀 𝗵𝗮𝗱 𝘁𝗼 𝗯𝗲 𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗲𝗱.

Perfect meal plans. Special supplements. Cutting out everything I loved.
And if I wasn’t doing all of that? I felt like I was “failing.”

But here’s what I’ve learned (and what I now teach my clients):
👉 Fat loss works best when it’s simple and repeatable, not extreme and exhausting.

𝐌𝐨𝐬𝐭 𝐫𝐞𝐚𝐥 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐜𝐨𝐦𝐞𝐬 𝐟𝐫𝐨𝐦 𝐭𝐡𝐢𝐧𝐠𝐬 𝐭𝐡𝐚𝐭 𝐝𝐨𝐧’𝐭 𝐥𝐨𝐨𝐤 𝐟𝐥𝐚𝐬𝐡𝐲 𝐨𝐧 𝐈𝐧𝐬𝐭𝐚𝐠𝐫𝐚𝐦:
• Eating protein at most meals
• Drinking more water
• Moving your body consistently
• Getting back on track after imperfect days

Not from detoxes.
Not from starving.
Not from starting over every Monday.

The women who get results aren’t doing more…
they’re just doing the basics, more often, and consistently.

So if you’re feeling stuck, ask yourself this:
Am I trying to be perfect… or am I being consistent?

Because consistency beats complicated.
Every. Single. Time.
The all-or-nothing approach isn’t sustainable for us 30+ women.

Bring it back to the basics

If you needed this reminder today, save this or send it to a friend ✨

01/12/2026

𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝘀𝗸𝗶𝗻𝗻𝘆 𝗶𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗴𝗼𝗮𝗹.
𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘆𝗼𝘂𝗻𝗴𝗲𝗿. 𝗙𝗲𝗲𝗹𝗶𝗻𝗴 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿. 𝗟𝗶𝘃𝗶𝗻𝗴 𝗯𝗲𝘁𝘁𝗲𝗿.
𝗧𝗛𝗔𝗧’𝗦 𝘁𝗵𝗲 𝗴𝗼𝗮𝗹.

Losing weight alone won’t give you energy.
It won’t fix your confidence.
It won’t protect your bones, your posture, or your ability to move without pain.

And let me ask you something....
have you ever seen someone lose a lot of weight and instead of looking younger… they actually look 10–15 years older?

Less fullness in the face.
More tired eyes.
More aches, more fatigue, more “I’m exhausted all the time.”

Because when weight loss comes from under-eating, over-cardio, and stressing your body out, what you lose isn’t just fat… it’s muscle, hormone balance, and that healthy glow.

The goal for most of us isn’t just to be smaller.
The goal is to look younger, feel younger, and move better for longer.

What actually gets you there?
👉 Strength.
👉 Muscle.
👉 Fueling your body instead of starving it.
👉 Habits you can keep for years, not weeks.

I’ve seen it over and over, women get smaller, but they’re tired, achy, stressed, and still unhappy with what they see in the mirror.

Because the goal isn’t just to take up less space.

The goal is to feel powerful in your body.
To have energy for your kids, your job, your life.
To walk into your 40s, 50s, 60s and beyond still feeling capable and confident.

Stop asking, “How do I get skinnier?”
Start asking, “How do I get stronger, healthier, and more supported?”

That’s the glow-up that actually lasts. ✨

If you’re ready to train for life, not just for the scale... I’m your girl. 💪

01/04/2026

𝚃𝚑𝚎 𝚋𝚒𝚐𝚐𝚎𝚜𝚝 𝚕𝚎𝚜𝚜𝚘𝚗𝚜 𝙸’𝚟𝚎 𝚕𝚎𝚊𝚛𝚗𝚎𝚍 𝚏𝚛𝚘𝚖 𝚝𝚊𝚔𝚒𝚗𝚐 𝚌𝚊𝚛𝚎 𝚘𝚏 𝚖𝚢 𝚙𝚑𝚢𝚜𝚒𝚌𝚊𝚕 𝚑𝚎𝚊𝚕𝚝𝚑…

For a long time, I thought taking care of myself meant doing more.
𝗠𝗼𝗿𝗲 𝗰𝗮𝗿𝗱𝗶𝗼. 𝗟𝗲𝘀𝘀 𝗳𝗼𝗼𝗱. 𝗠𝗼𝗿𝗲 𝗱𝗶𝘀𝗰𝗶𝗽𝗹𝗶𝗻𝗲.
More pressure. And honestly? That version of “health” kept me tired, anxious, and disconnected.

What changed everything was learning how to work with my body instead of against it.

𝐇𝐞𝐫𝐞’𝐬 𝐰𝐡𝐚𝐭 𝐭𝐡𝐚𝐭’𝐬 𝐥𝐨𝐨𝐤𝐞𝐝 𝐥𝐢𝐤𝐞 𝐟𝐨𝐫 𝐦𝐞..

✨ 𝗘𝗮𝘁𝗶𝗻𝗴 𝗺𝗼𝗿𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗮𝗻𝗱 𝗰𝗮𝗿𝗯𝘀
Fueling my body instead of fearing food. Letting go of the idea that I had to earn my meals. Feeling stronger, steadier, and more energized because I finally gave my body what it was asking for and stopped starving it.

🏋️‍♀️ 𝗟𝗲𝘀𝘀 𝗰𝗮𝗿𝗱𝗶𝗼. 𝗠𝗼𝗿𝗲 𝗹𝗶𝗳𝘁𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗶𝗻𝘁𝗲𝗻𝘁𝗶𝗼𝗻.
I stopped chasing sweat and exhaustion and started chasing strength. Training with purpose taught me patience, confidence, and trust in the process.

🧠 𝗥𝗲𝘀𝘁 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗴𝘂𝗶𝗹𝘁
This one was hard. Rest used to feel like failure. Now I see it as respect. Rest is where recovery happens.

🧘‍♀️ 𝗦𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴
Slowing down enough to take care of my body has changed how I move, how I recover, and how I feel day to day.

The biggest lesson of all?
Taking care of your physical health isn’t about control or punishment.
It’s about connection.
Listening.
Nourishing.
Supporting your body through every season.

𝐀𝐧𝐝 𝐰𝐡𝐞𝐧 𝐲𝐨𝐮 𝐬𝐭𝐚𝐫𝐭 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐚𝐭… 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐬𝐡𝐢𝐟𝐭𝐬. 𝐘𝐨𝐮𝐫 𝐞𝐧𝐞𝐫𝐠𝐲, 𝐲𝐨𝐮𝐫 𝐦𝐢𝐧𝐝𝐬𝐞𝐭, 𝐲𝐨𝐮𝐫 𝐜𝐨𝐧𝐟𝐢𝐝𝐞𝐧𝐜𝐞.

This is what health looks like for me now

If this resonates, save it or share it with someone who needs the reminder 🤍

01/02/2026

A year from now…
You can be stronger. Happier. Living a life you’re proud of.

Or… you can be standing in the exact same spot, wondering why nothing changed.

Stop waiting for ‘the right time.’
Stop talking about it.
Start showing up.

Everything can change in a year…
but only if you do.

12/19/2025

Strong.
Confident.
Earned.
And still becoming. ✨

𝗥𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝟮𝟬𝟮𝟲 🎉

📸
💄
Collab Host .photos

12/12/2025

🎄 All I want for Christmas…
…is for people to finally realize this:

You can actually eat MORE food than you think and look and feel better doing it.
It’s not the calories that are “making you gain weight.”
It’s the quality of those calories, the consistency of your choices, and the lack of movement that sneak up on you over time.

Most people aren’t overeating…
They’re undernourished, eating too little real food, too many quick bites, and relying on snacks instead of balanced meals.
Then they wonder why their energy crashes, cravings spike, and weight stalls.

When you fuel your body with enough protein, whole foods, and actual meals…
When you prioritize steps, strength training, and basic daily movement…
Your metabolism works with you, not against you.

This Christmas, give yourself the gift of understanding your body:
✨ You don’t need to starve.
✨ You don’t need to “earn” your food.
✨ You don’t need to be scared of calories.

You need better habits, not less food.

If you’re ready to walk into the new year fueled, empowered, and finally eating like someone who respects their goals… I’ve got space for a few people who are done with the start-and-stop cycle.

Let’s change the way you see food...forever. 💫

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