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14/03/2026

Yes… I was raised Christian.

But that’s not who I was.

I was the kid making bad decisions.
The one testing every boundary.
The one learning things the hard way.

And honestly…
I spent a lot of years running in the opposite direction.

God didn’t find me when I had my life together.

He found me when I was at my lowest.

When I was a sh*t-head kid making mistakes.
When I was lost.
When I was far from who I was supposed to be.

And He saved me anyway.

Am I perfect now?

Far from it.

But I know I’m a better woman today because of His grace.

And if you don’t feel the same way, that’s okay.

Faith isn’t something you force on someone.

We all find our path in our own time.

14/03/2026

Because motivation is nice…
but discipline is what actually builds the body you want.

The truth?

Most people don’t fail because their plan is bad.
They fail because they listen to their feelings more than their standards.

So on the mornings when it would be easier to roll over…
I remind myself:

Forget your excuses. Get to work.

Not because it’s fun.
Because the future version of you is built by the days you didn’t feel like showing up.

PS Don’t forget to hit that follow button so you can look more like the baddie that you are 🫶

13/03/2026

😦Are you tired of trying to figure out an easy and delicious meal plan that you can actually stick to? & are macro friendly?

😤Tired of getting to the grocery store and having no idea what to buy?

No worries I got you. I’ve created a 7 day sample eating plan that is calculated based on your weight 🤯 yes it took forever to build! Yes it’s totally FREEEEEEE

just comment VEGAS & let’s start 2026 off right 🎉🎉

PS: All the plans have the same meals just the sides and portions are different. If you aren’t eating very much at the moment grab the one for 110 pounds. 😉It ranges up to

12/03/2026

The most important fat-loss skill?

Learning how to reset fast.

Because fat loss doesn’t fall apart from one bad choice.
It falls apart when a small mistake turns into a 3-day spiral.

So here’s the rule:

🥩 A bad meal?
Back to protein at the next one.

🏋️‍♀️ Missed a workout?
Lift tomorrow.

🚶‍♀️ A rough weekend?
Walk. Hydrate. Move on.

📊 Scale went up?
Stick to the plan.

People who succeed at fat loss aren’t perfect.

They just waste less time starting over.

They reset.

Consistency isn’t perfection.
It’s how quickly you get back on track.

PS Don’t forget to hit that follow button so you can look more like the baddie that you are 🫶

12/03/2026

How can you figure out if a food should actually be considered high protein? 🤔

Don’t forget to follow for more daily tips to lose your next 10 pounds, but I digress, have you ever heard of the 10:1 rule for protein?

This rule says that if a food is to considered high protein we want to get at least 10 grams of protein for every 100 calories.

❌ Cliff protein bars and most of the other ones that hang out in the cereal isle. When I looked most of these “protein” bars had about 10 grams of protein and were loaded with added sugars.

❌ While hummus at its base should seem like it’s high protein packs in a whopping 2.4 grams of protein in 70 calories 🤯

❌ Quinoa is allegedly also high protein but when we take a quick look at the macro break down we see that it take over 200 calories for just 8 grams of protein.

❌ Almond Milk which is a yummy dairy free alternative for a cappuccino (also easy to make) only contains 1 gram of protein per cup. Definitely not meeting the 10:1 rule.

What foods are higher in protein?

✅Chicken
✅ Shrimp
✅ Seitan
✅ Steak
✅ Ground Beef
✅ Tofu
✅ Bison
✅ most protein powders

And so many more options.

Remember when you’re focused on hitting your protein goal be sure that you’re getting the most out of your available calories.

Share this with a friend and let’s lose those next 10 pounds together.

09/03/2026

Helen says I’m not a Disney princess.

She’s probably right.

Most princesses don’t have a heavy metal intro and a barbell. 🫣🤣

But if the new trend is strong women who lift heavy, eat their protein, and build real power…

I’ll happily take the crown.

09/03/2026

Romans 3:23 reminds us:

“For all have sinned and fall short of the glory of God.”

None of us are perfect.

Not me.
Not you.

We’re just people trying to walk the path God laid out for us.

The real competition isn’t other people.

It’s the parts of ourselves that keep pulling us backwards.

• pride
• laziness
• inconsistency
• comfort
• old habits

Every day we get a choice.

Feed the flesh…
or feed the spirit.

Starve the flesh. Feed the spirit.

Wake up and pursue excellence.

08/03/2026

When you’ve been in the fitness world for over 10 years and feel like you’ve heard it all, just wait something else that’s outrageous around the corner.

So don’t jump on any of these bandwagons and let’s focus on what actually works.

❌ Muscle confusion: doing all different workouts all the time is better for fat loss and toning.

✅ Get good at the boring exercises. Learn to perform deadlifts and squats well before increasing the weight.

❌ Carbs make you fat

✅ No singular food group eaten in moderation makes you fat. Over eating is what causes weight gain, it’s not the sweet potato.

❌ Protein is bad for your kidneys.

✅ There’s no study that states that this is a fact.

❌ Eat only low fat foods.

✅ foods that are typically in this category has sugar added to make the palatable. You actually need fat and cholesterol for hormone production.

❌Keto, Carnivore, Atkins, Optavia, Ephedrine, Vegan, Raw Vegan, Intermittent Fasting

✅ Learn how fuel your body with food. You don’t need a fancy name you just need a better relationship with your food.

I could probably go on and on but Instagram only gives me so many letters. 🤣

If you learn nothing else from me remember this 👇

You don’t need a fancy diet, supplements or injections. YOU CAN lose the weight you want to and feel like YOU again. Pick a way to workout and eat that you can do for 10 years and not 10 days to GET those results.

Remember to follow for more daily tips and share this with a friend 😉🤗

07/03/2026

If women keep chasing smaller instead of stronger.

Your 40s and 50s are when bone density starts declining. Muscle starts disappearing. Metabolism slows if you don’t fight for it.
The solution isn’t eating less.

It’s this:
🏋️‍♀️ Lift heavy
🥩 Eat your protein
🚶‍♀️ Move daily
😴 Sleep well

Skinny doesn’t protect your bones. Muscle and strength training does.

Don’t chase what’s trending. Build the habits that will help you to maintain and strong heathy into your 60s and beyond 🫶

PS Don’t forget to follow for daily strength and fat‑loss tips so you can look like a badass naked.

06/03/2026

High volume. High protein. High fiber. Low calorie.

These are the foods that make fat loss way easier because you can eat a lot of them without blowing your calories.

🥒 Cucumber
🥬 Spinach
🥗 Arugula
🥦 Broccoli
🥒 Zucchini
🍄 Mushrooms
🥬 Green beans
🍓 Strawberries
🍉 Watermelon
🫐 Blueberries

And when it comes to protein:

🍤 Shrimp
🍗 Boneless chicken thighs
🥩 Lean steak
🥚 Eggs + egg whites
🐟 White fish

Build your meals like this:

🥩 Protein first
🥦 Fill the plate with vegetables
🍓 Add fruit for volume and fiber
🥑 Then layer in fats and carbs intentionally

You don’t need to eat tiny portions.
You need better food choices.

Volume + protein + structure = fat loss that actually feels doable.

Don’t forget to follow for more tips to look more like a badass naked

06/03/2026

The older I get, the more my priorities simplify:

🍷 Alcohol loses its appeal
🏋️‍♀️ Lifting becomes therapy
😴 Sleep becomes non-negotiable
🧠 Health becomes the real flex
📖 Faith becomes the foundation

At some point you realize the real glow up isn’t chaos.

It’s discipline.
Routine.
Peace of mind.

And a body strong enough to carry the life you’re building.

06/03/2026

People love to say, “The gym won’t fix your problems.”
And they’re right…
But it WILL fix your mood.
Your stress.
Your confidence.
Your ability to handle the rest of your life.

One good workout and suddenly I’m a functioning human again.
Stronger mind. Stronger body. Stronger will to get isht done ✅

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+17273774897

Website

http://www.Rykercoaching.com/

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