Ryker Coaching (2026)

15/01/2026

Here’s a great sample day: breakfast, lunch, dinner plus all the sides and snacks. Coming up with 1529 calories with 140 grams of protein.

Here’s my FEB25 gift to YOU!
1st follow so the message won’t get blocked
2nd comment FEB25 to get your free plan. No opt in, no email just the pdf to your inbox 🥰🥰🥰

If you get blocked just dm me 🫶

& I’ll look forward to seeing you tomorrow 👋

15/01/2026

🤬 My husband half-assed an 8-week cut and dropped 10 pounds.�I stayed 100% on plan and lost 4.

Make it make sense. 🙃

If you’re a woman in your 40s and this makes you irrationally angry…�you’re not broken — and you’re definitely not alone.
Weight loss isn’t as simple as it used to be.
�That doesn’t mean you’re stuck feeling uncomfortable in your body forever.

It means the strategy has to change.
Here’s what actually helps move the needle:

🍽 Adjust your calories
�This isn’t about cutting more “junk.”�Perimenopause can lower metabolic output, so the goal is to build metabolic capacity, not starve yourself.�Adjust doesn’t mean slash — start with a 10% reduction if needed.

🏋️‍♀️ Lift weights (yes, really)�Muscle loss accelerates in this phase of life.�Strength training helps preserve and build lean muscle — which burns more calories even when you’re sitting on the couch.�Translation: go LIFT 💪

🥗 Prioritize whole foods�You might already be eating “healthy,” but balanced meals with enough protein, healthy fats, and fiber matter more than ever for hunger, energy, and consistency.

🧘‍♀️ Manage stress�Elevated cortisol can drive belly fat storage.�This doesn’t mean you need a silent retreat — walks, downtime, and breathing count.

💤 Protect your sleep�Poor sleep makes fat loss harder by disrupting hunger hormones and recovery.�A consistent bedtime routine goes a long way.

Your 40s are not a life sentence to extra weight.�With the right approach, you can still feel strong, confident, and fit.
👉 Be sure to follow for more honest fat-loss guidance that actually works.

14/01/2026

Have you ever felt blindsided but who you see in the mirror. You’re just moving along and all of a sudden one day your pants stop fitting 😱

And if you’re anything like me you’re think how the fudge did that happen 🤦🏾‍♀️ UGGH

Make sure that you hit the follow for more daily tips to help you lose your 1st 10 pounds

You know how it happened, it was those small choices that we barely even register as choices that have derailed you from a size 8 to OMG I don’t even want to know. Wtf 🤬

Start ⬇️

❌🍻 Happy Hours. I would go to happy hour with co-workers at least 2xs a week and just have a drink or 2 and appetizers. This “deserved” treat after a long day just became a part of what I did and my waistline definitely showed it. 🤦‍♀️

✅ I cut these back to 1or twice a month and changed my order from the rattle snake bites to a steak.

❌ Being tethered to my desk & barely walked 5,000 steps a day.

✅ I started taking regular breaks during the day, not long, but just 10 mins to walk to the business office or to check in with the other therapists instead of sitting in my office.

❌ I’m too busy. BUT not going to happy hour 2xs a week freed up at least 2 hours weekly

✅ I joined a gym and committed to going at least 3xs a week every week. It was an expensive to me womens weight lifting class so I made sure I got my butt 💰

❌ Being a running queen.

✅ I loved to community of running and the measurable ways to get better but I wanted to look fit: toner arms and rounder glutes. That would not happen without lifting weights so I made the switch and never looked back.

❌Not eating enough protein. My go to lunch was a whataburger kids grilled cheese meal w chocolate milk and fruit snacks. (Real talk)

✅ I added in a protein shake with a breakfast and lunch. We started meal prepping on Sundays for the week rather than just hitting the drive through or doing take out 3 nights a week.

Take a few mins, look at your day and make a plan to improve. Remember progress over everything. Just be better 🤗

Don’t forget to follow for more tips to look like a bada$$ naked 💪💪

13/01/2026

I show up.
Not because I’m energized.
Not because I’m excited.
And definitely not because it’s easy.

I show up exhausted.
I show up on days I want to stop.
I show up when every part of me says, “not today.”

I kept going.
Not because I wanted to.
But because quitting was never an option.

And somewhere along the way, I learned this:
Discipline isn’t loud.
It’s quiet.
It’s choosing yourself when no one’s watching.

I keep going because I deserve to know what it feels like
to not give up on myself.

If you’re tired… you’re not weak.
You’re human.
And you’re still allowed to keep going.

🖤

12/01/2026

In a world obsessed with being smaller,
I want my daughters to grow up thinking stronger is the goal.

I want them to see:
• lifting weights instead of shrinking
• fueling their bodies instead of fearing food
• choosing capability over trends

Not because skinny is bad.
But because strength lasts.

Muscle builds confidence.
Strength builds resilience.
And women who feel strong don’t disappear — they lead.

Strong women raise strong daughters.
That’s the legacy I care about.

👉 Follow for coaching that teaches women how to build strength, lose fat for good, and stop chasing trends.

12/01/2026

Eat this, not that is simple…
but most people still overthink fat loss.

You don’t need extremes.
You don’t need “low-everything.”
You don’t need to punish yourself with sad meals.

What you do need:
• Enough food to support your metabolism
• Real carbs instead of fear-based swaps
• Fats that keep you full and hormones happy
• Meals that actually satisfy

Fat loss works best when your body feels safe, fueled, and strong — not deprived.

If you’ve been stuck cycling between “good” and “off the rails,”
this is your reminder: structure beats restriction.

👉 Follow for more tips to lose fat for good and keep it off.

12/01/2026

Can’t seem to make progress with fat loss?
Stop doing these 3 things 👇

❌ Slashing your calories even lower
If you’ve been dieting for a while, going lower isn’t the answer.
Your body adapts. Metabolism slows. Fat loss stalls.

✅ Increase calories strategically (yes, really)
Sometimes your body needs a break before it will let go of fat again.
More food → better recovery → better training → better fat loss.

❌ Eating less protein
This is one of the fastest ways to lose muscle and stall progress.

✅ Prioritize protein
Aim for up to 1g per pound of bodyweight from real food sources.
If you’re way under now, start slow and build up.

Protein = muscle protection + metabolism support.

❌ Replacing strength training with running because it “burns more calories”
Calories burned during the workout are only part of the picture.

✅ Lift weights
Running burns calories during the workout.
Strength training burns calories after — all day — because muscle drives metabolism.

👉 Follow for more tips to lose fat for good and keep it off.

11/01/2026

You’ve been eating healthier sometimes, going to the gym here and there, but something feels VERY VERY off. Your energy is low, your progress has stalled, and your favorite jeans are starting to feel like they won’t be your favorites very much longer. Sound familiar?

🛑 Your pants are getting tight at your waistline: Even though you’ve been “eating clean,” hidden calories or stress could be leading to fat storage around your midsection.

🛑 You feel sluggish or exhausted: That constant tired feeling might be from under-fueling, poor sleep, or not balancing your meals.

🛑 Your weights during workouts are decreasing instead of increasing: Losing strength could be a sign your body isn’t getting the nutrients or recovery it needs to build muscle.

Do this instead:
✅ Fix your nutrition : Focus on lean protein, veggies, healthy fats, and whole carbs to fuel your body the right way.

✅ Make sleep a priority: Aim for 7-8 hours of quality sleep and create a solid sleep routine. (If you’re like me and chronically only getting 4-5 hours a night start small lets shoot for 6 consistently 🤗)

✅ Fuel your workouts: Eat a small, balanced meal or snack with protein and carbs before lifting but more importantly reach your daily protein goal day in and day out.

You’re not broken—you just need a strategy that works with your body, not against it. Start small, stay consistent, and watch how quickly things turn around!

Don’t forget to follow for more daily tips to lose your next 10 pounds

11/01/2026

Ladies — 1st and foremost you CANNOT spot reduce.

But some of your habits could be keeping you “stuck” 👀

And before we go any further, all those people telling you to do random “flat tummy” workouts every day?
Yeah… they’re full of 💩

So if that’s not the answer, here’s what actually might be holding you back 👇

🚩 You do great Mon–Fri, then the weekend hits and it all unravels.
✅ Plan your weekends like your weekdays. A little structure = massive progress.

🚩 You eat “healthy,” but never consider the macros.
✅ Track your protein, carbs, and fats — not just calories. You can’t change what you don’t measure.

🚩 You go to the gym but don’t follow a plan.
✅ Stop wandering from treadmill to machines. Follow a progressive strength plan that builds muscle.

🚩 You’re scrolling at midnight instead of sleeping.
✅ Prioritize rest. 7–9 hours (6 if you’re a mom in survival mode 😅) keeps hunger hormones in check and recovery on point.

🚩 You’re stressed 24/7 — mentally running a marathon.
✅ Manage your stress daily. Walks, journaling, breathwork, magnesium before bed… all of it counts. High cortisol = stubborn belly fat.

All of this adds up to a frustrated, exhausted version of you — and you deserve better than that 😩

Start focusing on what actually moves the needle:
🍗 High protein
🤯 Stress management
⚖️ Calorie deficit
🏋️‍♀️ Consistent lifting
🛌 Quality sleep

There’s more to fine-tune later, but start with these 5 and you’ll already be ahead of 90% of people trying to “lose belly fat.”

If you found this helpful don’t forget to follow for more daily tips to look more like a badass naked.

10/01/2026

I’m sure you can relate or maybe not 🤷‍♀️
In my 20s when I had my 1st child and gained 90 pounds during the 40 weeks (yes that’s 1000% the truth 90 pounds) I was mortified. I had an obsession with Belgium waffles with strawberries and whip cream. All the extra calories were very unkind to me in the end 😂
But after my son I just did the things: ate less and moved more and basically back down to prebaby weight (now my hips going back that’s a whole other story) but now at 45 my body has way less tolerance for my nonsense.

Steal my homework and learn what took me years to learn in the next 30 seconds. ⬇️

Looking for more help with your meals?
1st follow
2nd comment PRO10 and I’ll send them right over

🛑 Under-eating protein – Protein helps you stay full longer, builds lean muscle, and supports fat loss. Aim for at least 1 gram of protein per pound of lean body weight daily to prevent muscle loss and control your cravings.

🛑 Choosing fatty cuts of meat – High-fat cuts of meat like ribeye, duck (skin on) and beef brisket can add calories quickly without the same filling effect. Optfor leaner choices like chicken breast, turkey, and 90% lean beef reduces calories without sacrificing protein.

🛑Being Inconsistent– Consistentcy is going to be key in this step. You can’t meet your protein goals sometimes and expect to lose weight. Tracking your food, even if just a few days a week, helps you stay on target for steady fat loss.

🛑 Skipping protein at breakfast – I know ladies you love love love your fasting but it’s REALLY hard to get enough protein in for ALOT of you when you’re skipping this entire meal. If your protein goal is around 100 grams per day. (This is a great initial goal) It’s easiest to divide it into between 3 meals and have around 35 grams at each meal. If you add in a snack you can get that number up to 120 😉

I know it’s all super boring but get good at the boring work and you’ll get better at winning for the long haul. No one wants to win today to back in the same place next year ❤️❤️

Remember comment PRO10 to get your 50 + recipes right to your inbox

10/01/2026

When you’re finally dialed in… and suddenly everyone becomes a donut dealer. 🍩😂
Here’s the truth for me personally — I don’t avoid donuts or fast food because I’m “being good” or because of willpower. I avoid them because I genuinely don’t like how they make me feel.

My body is used to lower‑sugar, whole-food carbs — raspberries, strawberries, watermelon, sweet potatoes, potatoes. Foods that give me energy instead of draining it. So when I eat something super processed or loaded with sugar, I get hit with the worst crash. My system isn’t accustomed to it, and honestly? I feel awful.

So I stay away from those foods not out of restriction… but out of respect for how I want to feel.
And this is the part I want YOU to hear 👇 You don’t have to “go along” with what everyone else is eating just because it’s normalized. We shouldn’t be normalizing foods that wreck our energy, disrupt our gut, spike and crash our blood sugar, and leave us feeling worse than before.

Yes — these foods can absolutely fit in occasionally. But making them a daily habit rarely reflects the outcomes/weight loss, most people say they want.

What I hear is that you want better energy, better digestion, fat loss, clearer thinking, stronger metabolism.
So if you’re choosing foods aligned with how you want to feel… that’s not being extreme. That’s being intentional. 💪❤️

So if you want to feel and function better EAT better 🫶🤗🤗

Don’t forget to hit that follow button and I’ll see you tomorrow

09/01/2026

You’re not struggling because you’re older. You’re struggling because you’re trying to use the SAME plan from 10 years ago — a plan that no longer fits your hormones, your schedule, your stress levels, your sleep, or your real life.
Here’s what works NOW:

🍗 Protein at every meal — keeps you full + supports your metabolism
🏋️‍♀️ Lifting 3–4x/week — muscle is the engine of fat loss after 35
🚶‍♀️ Walking daily — low stress, high return
🍽️ Eating enough, not under-eating — your metabolism can’t run on fumes
🥔 Balanced meals, not carb-cutting — your hormones NEED carbs

Your body is smarter than any fad diet. Give it structure, give it fuel, give it consistency… and watch how fast it responds. 🔥

If you’re ready for a change comment READY & let’s talk about it
�You’re struggling because you’re trying to use the SAME plan from 10 years ago.

Are you ready for a new sustainable plan?
No crash diets or zero carb hacks?

Comment STRONG for my 6 week challenge and let’s talk about how I help women just like you lose body fat and keep it off.

Ryker Coaching

15/01/2026

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