Cheryl Ritzen Health and Nutrition Coach

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.

ᗯEEKEᑎᗪ ᐯIᗷE 💙📸 💄
04/11/2026

ᗯEEKEᑎᗪ ᐯIᗷE 💙

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Nothing tastes as good as feeling strong.Nothing looks better than confidence you’ve built.Nothing matters more than you...
04/10/2026

Nothing tastes as good as feeling strong.
Nothing looks better than confidence you’ve built.
Nothing matters more than your health.

𝗔𝗻𝗱 𝘆𝗲𝘁… 𝗶𝘁’𝘀 𝘁𝗵𝗲 𝗳𝗶𝗿𝘀𝘁 𝘁𝗵𝗶𝗻𝗴 𝗽𝗲𝗼𝗽𝗹𝗲 𝘀𝗮𝗰𝗿𝗶𝗳𝗶𝗰𝗲.

We live in a time where everything is convenient..
fast food, quick dopamine, easier options…
but our bodies are paying the price.

Low energy.
Hormone issues.
Weight gain that feels impossible to control.
Stress through the roof.

And the missing piece for so many people?
Muscle.

Muscle isn’t just about how you look.
It’s your metabolism.
It’s your strength.
It’s your longevity.
It’s your independence as you age.

The more muscle you have, the better your body functions. Period.

It helps regulate blood sugar.
Supports your hormones.
Protects your bones.
Keeps your metabolism working for you, not against you.

This isn’t just about a “summer body.”
This is about being able to live your life fully.

To have energy for your kids.
To feel confident in your skin.
To stop feeling like your body is working against you.

There is NOTHING more important than your health.

Not your job.
Not your schedule.
Not other people’s expectations.

If you don’t have your health, everything else gets harder.

So lift the weights.
Eat the food that fuels you.
Go for the walk.
Drink the water.
Prioritize your sleep.

Stop waiting for the “perfect time” or for things to slow down..
because they won’t.

Your future independence is built by what you do TODAY.

👉 Save this as your reminder.

04/07/2026

I’m not trying to go backwards…
I’m building something better.

Life changes you.
Motherhood changes you.
Growth changes you.

And honestly… I wouldn’t go back if I could.
Because this version of me is more grounded.
More confident.
More at peace in her own skin.

I take care of myself now
not from pressure…
but from respect.

This isn’t about turning back time.
It’s about becoming someone you’re proud of.

And if you’re not doing it already…
It’s not too late to start 🤍

If I had to pick ONE thing for you to stop doing to lose weight…It wouldn’t be carbs.It wouldn’t be sugar.It wouldn’t ev...
04/07/2026

If I had to pick ONE thing for you to stop doing to lose weight…

It wouldn’t be carbs.
It wouldn’t be sugar.
It wouldn’t even be eating out.

It would be this ....
𝐌𝐈𝐍𝐃𝐋𝐄𝐒𝐒 𝐒𝐍𝐀𝐂𝐊𝐈𝐍𝐆

I’m talking about the bites, licks, handfuls, and “it doesn’t count” moments in your day.

The kids’ leftovers.
The handful of crackers while making dinner.
The treats at work.
The “I just need something quick”

This is where progress stalls.
Because it’s not just the calories…
It’s the lack of awareness, that leads to overindulgence, and hundreds of extra calories.

What feels small in the moment,
Becomes the reason nothing is changing.
So before you cut out your favorite foods…
Before you try another extreme plan…

Ask yourself honestly:
“Am I actually hungry… or am I just in the habit of eating?”
Because breaking that habit?
Is where the transformation happens 🔥

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The more I travel…The more I meet people…The more I step outside my little bubble…The more I realize how rare it actuall...
04/04/2026

The more I travel…
The more I meet people…
The more I step outside my little bubble…

The more I realize how rare it actually is to be healthy, energized, and in shape.

Not skinny....
Not just saying you're going to the gym..
But truly taking care of your body consistently.

It’s easy to think “everyone is doing it” when your circle is into fitness.
But the reality? Most people aren’t prioritizing their health.

And that’s not judgment, it's truth.

Because when you are putting in the work…
Showing up for your workouts…
Fueling your body…
Choosing discipline over convenience most days…

You are operating at a level that is uncommon.

You’re not just part of the population,
You’re standing out in it.

That’s a fu***ng flex!

So stop downplaying it.
Stop acting like it’s normal what you’re doing.

It’s not.

And if you’re not doing it already…
it’s not too late.

You don’t need to overhaul your life overnight,
you just need to start.

One workout.
One better choice.
One promise to yourself that you actually keep.

That’s where it begins.

𝘛𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘪𝘰𝘯 𝘥𝘰𝘦𝘴𝘯’𝘵 𝘮𝘢𝘬𝘦 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘭𝘦𝘴𝘴…𝘐𝘵 𝘮𝘦𝘦𝘵𝘴 𝘺𝘰𝘶 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢𝘯𝘥 𝘳𝘪𝘴𝘦𝘴 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶 ✨️📷
03/25/2026

𝘛𝘩𝘦 𝘳𝘪𝘨𝘩𝘵 𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘪𝘰𝘯 𝘥𝘰𝘦𝘴𝘯’𝘵 𝘮𝘢𝘬𝘦 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘭𝘦𝘴𝘴…
𝘐𝘵 𝘮𝘦𝘦𝘵𝘴 𝘺𝘰𝘶 𝘸𝘩𝘦𝘳𝘦 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘢𝘯𝘥 𝘳𝘪𝘴𝘦𝘴 𝘸𝘪𝘵𝘩 𝘺𝘰𝘶 ✨️

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03/21/2026

Ever have those moments where you look back on your life and just feel overwhelmed with gratitude 🙏🥹

This life we’ve built… the adventures, the memories, it’s more than I ever could’ve dreamed of.
And somehow, it just keeps getting better ♥️🙏


᭙ꫀꫀ𝕜ꫀꪀᦔ ꫀꪀꫀ𝕣ᧁꪗ ✨️ ✨️📷 💄
03/20/2026

᭙ꫀꫀ𝕜ꫀꪀᦔ ꫀꪀꫀ𝕣ᧁꪗ ✨️ ✨️

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𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝘀𝗸𝗶𝗻𝗻𝘆 𝗶𝘀𝗻’𝘁 𝘁𝗵𝗲 𝗴𝗼𝗮𝗹.𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘆𝗼𝘂𝗻𝗴𝗲𝗿. 𝗙𝗲𝗲𝗹𝗶𝗻𝗴 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿. 𝗟𝗶𝘃𝗶𝗻𝗴 𝗯𝗲𝘁𝘁𝗲𝗿.𝗧𝗛𝗔𝗧’𝗦 𝘁𝗵𝗲 𝗴𝗼𝗮𝗹. Losing weight alone won’...
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. 💪

𝚃𝚑𝚎 𝚋𝚒𝚐𝚐𝚎𝚜𝚝 𝚕𝚎𝚜𝚜𝚘𝚗𝚜 𝙸’𝚟𝚎 𝚕𝚎𝚊𝚛𝚗𝚎𝚍 𝚏𝚛𝚘𝚖 𝚝𝚊𝚔𝚒𝚗𝚐 𝚌𝚊𝚛𝚎 𝚘𝚏 𝚖𝚢 𝚙𝚑𝚢𝚜𝚒𝚌𝚊𝚕 𝚑𝚎𝚊𝚕𝚝𝚑…For a long time, I thought taking care of myself...
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 🤍

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 sp...
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.

Strong.Confident.Earned.And still becoming. ✨𝗥𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝟮𝟬𝟮𝟲 🎉📸 💄 Collab Host .photos
12/19/2025

Strong.
Confident.
Earned.
And still becoming. ✨

𝗥𝗲𝗮𝗱𝘆 𝗳𝗼𝗿 𝟮𝟬𝟮𝟲 🎉

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Collab Host .photos

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Lethbridge, AB

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