Ryker Coaching

09/12/2025

08/12/2025

If you feel unsatisfied even after you’ve just eaten, snacky, bloated, or the cravings are driving you mad … there’s a good chance you’re not eating enough protein.
And when you’re protein-deficient, your body lets you know — slow recovery, cravings, mood swings, stalled fat loss… all of it.

But when you finally start eating adequate protein?
That’s when everything changes.
You stay fuller longer, your cravings calm down, your energy stabilizes, your muscle tone improves, and fat loss becomes so much easier.

Here’s a quick cheat sheet to help you hit your targets ⬇️
Per 100g • Protein • Calories

🍗 Chicken breastq — 31g • 165 kcal
🍗 Chicken thighs — 26g • 209 kcal
🥩 Ground beef (85/15) — 26g • 250 kcal
🥩 Sirloin steak — 27g • 215 kcal
🐮 Bison — 28g • 143 kcal
🦌 Venison — 30g • 157 kcal
🐟 Salmon — 20g • 208 kcal
🐟 Tuna — 23g • 110 kcal
🦐 Shrimp — 24g • 99 kcal
🥚 Eggs — 13g • 155 kcal
🍳 Egg whites — 11g • 52 kcal
🥣 Greek yogurt — 10g • 59 kcal

Protein is the blueprint for a stronger, leaner, more energized body — especially for women 35+ who want to lose fat and actually keep it off.

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

07/12/2025

“WHEN are you going to eat normal again?”Sis… this is normal. 🙃

People act like choosing real food, hitting your protein, and not living on takeout is some wild phase you’ll eventually “grow out of.”

Meanwhile their version of “normal” is:
🍕 DoorDash 4x a week🍟 skipping meals then bingeing🥤 drinking half their calories😴 zero sleep🚫 zero planning…and wondering why they feel like trash.

Here’s the thing:I don’t eat the way I eat because I'm “on a diet.”I eat this way because:
💪 I like feeling strong🔥 I like having energy😴 I like sleeping through the night🧠 I like having a regulated mood👖 I like fitting into my clothes🎯 And I actually care about my long-term health

That pizza & beer all week life?Yeah. I lived that already.And I don’t want it back.

So no — I’m not going back to “normal.”

Let’s normalize eating for fuel and not just because. I strive for a normal that actually supports the life I want… not who I was.

If you’re looking for a place where eating regular food is “normal,” WELCOME HOME 💪🔥 I’m so happy that you’re here Hit that follow button and stay a while 🥰

07/12/2025

Because you’re not failing…
you’re overloaded.

You’re juggling kids, work, holidays, stress, schedules, school drop-offs, lunches, homework, sports, laundry that reproduces overnight 😭
And then you expect yourself to magically stay consistent with zero plan, zero structure, and zero support.

January hits and you go, “This is it, new year new me.”
And then… you get busy, overwhelmed, tired… and BOOM —
Back to square one.

But hear me out:

You don’t need more motivation.
You don’t need another “I’ll start Monday.”
You need a simple, realistic system that actually fits your life.

Here’s what it looks like:
🍗 Protein at every meal
🏋️‍♀️ Lifting 3–4x a week (not 7 😂)
🗓️ A weekly plan you actually follow
😴 Sleep that doesn’t feel optional
🚶‍♀️ Steps instead of perfection
🤝 A coach and community who hold you accountable

When you have STRUCTURE, you don’t start over every January…
you build on what you already created.

2026 doesn’t have to be a repeat of every other year.

My 6 Week Challenge starts January 5th — we’re kicking this cycle to the curb.

If you’re DONE starting from scratch every year, comment READY and I’ll get you the details. 💛🔥

06/12/2025

Before you come for me in the comments… WE are all of that age 😂
Yes, hormonal changes can influence weight gain — but before you swear that HRT is the magic fix, let’s look at your actual day.

Are you sitting for 8+ hours?
Barely hitting 40g of protein?
Sleeping like trash?
Grabbing whatever is quick instead of focusing on food quality?

Because here’s the truth most women don’t want to hear:
Hormones matter…
But your habits matter more.

Let’s get back to what is in your control:
💪 Build muscle — it’s your metabolic insurance policy
🍗 Eat quality protein — every meal, every day
⚖️ Hit at least 0.7g per pound of bodyweight
🚶‍♀️ Move your body — steps COUNT
😴 Prioritize sleep like it’s part of your workout plan

You can’t outrun hormones with chaos.
But you CAN make your body feel better, move better, and respond better by controlling the basics.

Want help staying on track through the holidays?
I put together Christmas Healthy Treats to make it stupid-easy to enjoy the season without derailing your goals.

Comment TREATS below and I’ll send it over 🎄✨

06/12/2025

January you is BEGGING you not to ghost your goals this month.

Because let’s be honest… the problem was never the plan.
It was the pattern:
✨ Start strong → life gets wild → disappear → restart… again.

Here’s the real shift ⬇️
The cycle breaks the SECOND you show up on the days you don’t feel like it.

Motivation isn’t coming to save you.
But your routines? Your tiny daily reps?
Those will.

So decide today that this version of you isn’t going MIA anymore.
Show up late. Show up tired. Show up messy.
Just don’t ghost the woman you said you wanted to become.

💪 Drop a flex emoji if you’re done repeating the same January storyline and ready to actually follow through this time.

05/12/2025

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 ✅

05/12/2025

If you’re in peri/menopause and the scale is jumping around… this is why.�And no, it’s not because you “messed up,” ate one cookie, or suddenly forgot how to diet.
Here’s what’s really going on:
🌙 Hormone fluctuations�Your estrogen + progesterone shift daily (not monthly like before).�This means water retention can swing fast.
💧 Fluid changes�Your body holds and releases water differently now — especially around sleep, stress, alcohol, and sodium.
😴 Poor sleep = higher scale�Even ONE bad night can bump your weight 1–3 lbs from cortisol + inflammation alone.
🍽️ Under-eating�Women 35+ often eat too little → slowed metabolism → more water retention → more scale drama.
🧂 Salt swings�One salty meal and BOOM — the scale jumps. Doesn’t mean fat gain.
🚶‍♀️ Lower recovery�Your body needs more rest. When recovery dips, inflammation rises… and so does the number on the scale.
Here’s the truth:�Weight fluctuations during perimenopause are NORMAL.�They are not failure.�They are not fat gain.�They are not a reason to quit.
Focus on what does create results:�💪 Lifting�🍗 Protein�🚶‍♀️ Daily movement�😴 Solid sleep�💧 Hydration�🧠 Stress management
Do that consistently — and the scale becomes one small data point, not your whole identity.
If you want realistic fat-loss support for women 30+ (NOT the outdated “eat 1200 calories” BS)…
�comment TREATS and I’ll send you my Christmas Treats Cookbook 🎄

04/12/2025

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 🫶🤗🤗

04/12/2025

Instead of continuously slashing calories lower and lower do this 👇

Build muscle 💪
Why?

Ready to make a change? Comment VEGAS to get a 7-day meal plan sample and learn how to fuel your body for good!

👉 More muscle = a faster metabolism
👉 You’ll burn fat even while resting
👉 Your body will look and feel stronger

Here’s how to build muscle effectively:

1️⃣ Lift weights at least 3x per week—focus on compound movements like squats, deadlifts, and rows. Gradually increase the weight or difficulty over time.

2️⃣ Prioritize protein at every meal. The goal is 1 gram per pound of body weight, but start by consistently aiming for 100 grams daily.

3️⃣ Stay consistent. Building muscle takes time, but the results are worth it!

Don’t forget to comment VEGAS to get a 7-day meal plan sample and learn how to fuel your body for good!

03/12/2025

If you feel like you lost momentum over Thanksgiving… you didn’t. You don’t need a restart.

You just need a reset.

Here’s the truth: Life is busy. Kids get sick. Work gets chaotic. Your sleep tanks. Your routine gets messy.
None of that means you “fell off.” It just means you’re human.
Instead of throwing away the whole week, try this:

🔁 Reset your next meal. Not tomorrow. Not Next Monday. Your next meal.
🍗 Add protein. It’s the fastest way to get your hunger + energy back under control.
🚶‍♀️ Move your body. A walk. A lift. Something simple that reminds you you’re still in this.
💧 Drink water. Half the “I’m off track” panic is actually dehydration.
🧠 Let go of the guilt. You can’t hate yourself into consistency.
You’re not starting over. You’re picking back up. And that’s what creates results.

If you want realistic, doable strategies as a busy woman trying to juggle it all and trying to stay consistent…

comment VEGAS and I’ll send you 7 days of sample meal planning done for you with a grocery list 🫶💪