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Ricci Buchanan, Barkes Fitness, Fishers, IN (2026)

10/21/2021

Trust me I understand… it seems oBvIOuS but Social media keeps giving us the “perfect” 😵‍💫 fitness guide for our body goals. BUT here’s what I think about it 👇🏽

🚩Quick fixes are not the answer bc you must consider what happens after the quick weight drop.

🚩Daily cardio is not the secret sauce for weight-loss but to burnout

🚩Flat tummy teas are a scam and should not be your focus to slim your waistline.

here’s what I suggest you focus on:

✨ Stay consistent in your calorie deficit weekly, lose 1-2 lbs/week (4-8lbs/month) and lose inches daily.

✨ Follow your program and give 110% effort. Your trainer/coach has taken out the headache and created a guide to your goals. Boom easy.

✨ Be real with yourself and your time. Your split should reflect your lifestyle/goals/time availability. Set your self up for success. Win small goals daily 🏆

Starting to see what I mean? 😉 Let’s keep your focus on the RIGHT direction ⏩

what other red flags 🚩 🚩🚩 have you seen on social media recently 😮‍💨 let me know below 👇🏽

10/13/2021

AYE YO “WHAT’S YOUR S.W.O.T”?

yes, 👉🏽 SWOT 👈🏽 not SQUAT.. have you ever thought about it? These are key points that you should be frequently revisiting!

✨ (S) T R E N G T H S —

• make a mental note of things that you are AMAZING at and are proud of..

🌟 Accountability
🌟 Meal Preps
🌟 Giving 110%
🌟 Buying all the new gym clothes.. guilty!

✨ (W) E A K N E S S E S —

• think about task that constantly challenge you..

🌟 Frequently cancelling training sessions? ➡️ Create value in yourself. Prioritize YOU. START with 2x/week and increase from there.

⭐️ No energy? Lack of motivation? ➡️ Try Carb fueled meal before your training session and monitor your sleep!

✨ (O) P P O R T U N I T I E S —

• were there any moments where you could of used your strengths for advances?

🌟 Accountability ➡️ join a group class
🌟 Giving 110% ➡️ continue to focus on you and push yourself a little further

✨(T) H R E A T S —

• what in your life has the capability of slowing to reaching your goals..

🌟 identity find them and determine how you can turn them into opportunities or strengths!

lemme know what your strengths are below! 💭 mine is showing others what they’re capable of! 🌟 .

10/11/2021

MINDSET 🌟 MONDAYS

give this a LIKE + tag a friend below

👉🏽 THE PROCESS FOR WEIGHT-LOSS 👈🏽

is not a LINEAR method. There will be ups and downs and eventually you’ll find the right rhythm.

I believe that there are (6) keys to having a successful weightloss journey 🌟 here’s the first (3) check it out and don’t forget to give this a LIKE + SAVE for later.

Okay the rundown… 🔽

✨ STEP 1: DESIRE
We all know what happens when you don’t know what you want in life. The constant chasing your tail if you can’t narrow down what YOU want.

💭 This can be a look, a feeling, a weight goal, to fit into the dress in the back of the closet, the possibilities are endless but YOU have to zone into that desire.

✨ STEP 2: TIME
Things don’t happen over night and they are certainly not engraved in a few days.

Think about when you want to accomplish this desire. Are you committed right at this moment?

💭 Does your lifestyle, financials, availability reflect your commitment? Don’t cheat yourself with excuses if you are not fully ready.

✨ STEP 3: LOCATION
Sweet! You made it this far.. now think about where will you be completing these goals?

💭 Home gym? If so, what type of equipment have you gathered to keep you going? Free weights, bands, barbells..

💭 Personal training studio? Awesome! Have you found a personal trainer that is invested in your success?

💭 Local gym? Sweet! Have you found an exercise guide to keep you focused and progressing to your goals?

These are the foundation for your success! Need help with figuring out your path?

Send me a message 💌 and let’s chat today!

10/08/2021

hmm which one would you choose..?

GLUTES 🍑 FOCUSED

- or -

SCULPTED LEGS ⭐️

10/06/2021

let’s have a MACRO CHECK 👉🏽👈🏽

you know I am not a fan of the word “DIET” it’s super restrictive. It gets in your mind and really has a negative connotation in society.

I like to look at as DISCIPLINED nutrition. has a nice ring to it, doesn’t it. 🤗

Firstly, you NEED all three — hence the BIG (3) saga continues! Does your ratios reflect a weight loss balance?

✨ PROTEINS = REBUILDING MUSCLES, the goals is 1.0 -1.2 g/kg

✨ FATS = ENERGY RESERVE, this should be between 0.5 - 1g/kg

✨ CARBOHYDRATES = FUEL & ENERGY, the remainder calories should be used for your carb ratio

In order to LOSE weight, calories NEED to be in a deficit, at least 15-25% LESS of your current intake.

✅ by using a “macro calculator” you can get accurate macros without the headache.

I like using the Ultimate Macro Calculator from

⭐️ add your personal details
⭐️ personal physical activity
⭐️ when you want to reach your goals

Then it automatically calculates the macros for you!

✅ don’t waste all your hard work if you’re not tracking accurately

My personal favorite app is but there are other awesome apps such as

⭐️ My Macro+
⭐️ Lose It
⭐️ Cronometer

Create small goals that you know you will reach. You set the pace. Let’s start just by downloading an app and tracking your first meal.

you’re off to an amazing start! make sure to 👉🏽LIKE + SAVE 👈🏽 for more FIT TIPS with Ric 🌟

10/05/2021

the BIG (3) is all you need 🌟

Practicing these (3) programming tips will definitely maximize your time in the gym!

1️⃣ FOUNDATION LIFTS

these should be the staple of any program. these are your big compounds exercises that use your larger muscles in one movement.

examples:
▪️bilateral lower body exercises (leg press, squats etc.)
▪️unilateral lower body exercises (lunges, Bulgarian split squat etc.)
▪️ core exercises (planks, Russian twist, leg raises)
▪️ upper body exercises (bench press, dumbbell presses etc.)

choose 2-3 of these movements for 2 -4 sets x 8-15 reps. try increasing weight each set for a challenge!

2️⃣ COMPLEX TRAINING

this form of training is seen with most athletes, HIIT cycles, plyometric exercises and weight loss clients.

examples:
▪️ Squat jumps
▪️ high knees
▪️ mountain climbers
▪️ burpees

choose 2 movements and try supersetting it with the foundation exercises. complete the movements for time (20 - 40s) or reps (8 - 15 reps).

3️⃣ RECOVERY TRAINING

don’t skip your recovery training. this is just as important as your foundation lifts. your muscles are damaged in order to be rebuilt.

examples:
▪️ active recovery
▪️ dynamic stretching

just remember the BIG (3) and you will always succeed. as always give this a LIKE + SAVE for later 🌟

09/27/2021

SHAMING versus ACCOUNTABILITY 🌟

Trust me when I say there is a FINE line between the two.

You would think, Ric I don’t shame myself what are you getting at?

❌ Obsessively using the scale daily.
❌ Tracking every calorie.
❌ Punishing yourself for gaining a pound over night even though you did everything right.

Am I sounding familiar?

Truth be told. Accountability sounds a lot like shaming BUT the most important difference is how you 🌟 THINK about yourself during the process.

✅ Weighing yourself weekly and making small changes that fit your lifestyle to promote weight loss/gain.. YES.

✅ Tracking calories so you can get an accurate picture of how you are fueling your body. YES absolutely.

✅ Reflecting on your week and noticing that you did treat yourself a few nights and there is nothing wrong with a little sparkle in your life. HECK YES!

Look at that. Just minor changes in the way you perceive your weight loss/ gain journey can do wonders to your progress.

It’s not always a numbers game.

Your MIND is a powerful influence on your life. If you think confidently you’ll feel confident. Period Pooh 😜

What’s some other tips that you use to hold yourself accountable??

✨ new projects are on the horizon can’t wait to share it with you all 💕

09/16/2021

LIKE + SAVE share with your friends 🍋🍓🥐 we’re going to have a little nutritious chat today honey!

diet culture has been forever changing these last few years. It’s pulling you one direction today then the opposite direction the next

let’s DEBUNK 4 ✨ DIET MYTHS together bc I love a good myth buster!
I’m wanting to make this a series 🤔 any food topics that ever get stuck in your noggin??

09/09/2021

LETS CHAT 💬

no no PLATEAU we have goals baby ✌🏽

have you ever noticed your progress slowing?

you were seeing significant changes in your figure..
mentality..
& overall well-being..
but it just stopped 🙃

It’s not because you’re not doing the right things anymore, maybe you just got lAZyY..?

Don’t worry! I don’t see lazy as a negative but positive and exciting thing 🌟

This just showed you all the things that don’t spark your interest and that’s even MORE exciting 🎉 bc now you can find new ways to fuel you’re passion to reach your goals!

Don’t fall into a endless spiral of “what if’s…” recognize there was a hiccup. Learn from it and keep pushing honey pop! ♥️

for more chats LIKE + SHARE bc I loveeee me a good coffee talk ☕️

09/01/2021

Time. It stops for no one but it allows us to plan, progress and re-direct if need be.

These past few months away from social media, away from the gym, away from life has been interestingly lonely. 18 months of nursing school was not pretty for me. It was filled with work, studying 24/7, cramming for test, sleepless nights, days of frustration, tears, forgetting the simplest task and losing myself completely.

Fun fact. I almost failed out of school TWICE, yepp and for the same reason. Missing an exam… nope not failing it but missing it. Something you prepare for, write on your calendar and know the date by heart. But I thought I could take on the world, fill my plate and still focus on school.

Wrong.

Take my advice. If you feel overwhelmed. You are overwhelmed. God does an amazing job creating the path for you but it doesn’t help when you don’t listen and lose sight.

I switched from SEEING it and BELIEVING it to believe it when I see it.

“it’s okay to take a break..”

ridding the clutter from your mind and life is refreshing! Coming back to it all I have new perspective of my purpose, a stronger drive and new found motivation.

just know that… failures are just learning topics in your forever book of life 🌹

Time is continuously moving because it knows your work is never finished. It’s time to get to work 🌟

08/19/2021

Allow me to re-introduce myself as Ricc’i Buchanan, BSN future RN ♥️🩺 this has been a challenging and EXCITING 18 months. I have been stressed, cried so many nights and didn’t think I would make it but GOD had a different vision for me! Thank you to everyone that has helped me through this journey, given me advice, CHEERED ME ON, let me vent too and has kept reminding that I am doing the DAMN THANG!

Thank you to my family, my extended Barkes Family, my friends, my gym family, my instructors and most importantly my amazing boyfriend partner my person .west29 for being my shoulder to lean on and my clutch that kept me in gear!

YALL WE DID IT! Next up Boards baby ♥️🎉

07/09/2021

today’s coffee talk ☕️ on my story highlighted how this lovely hormone called “cortisol” can put a pause on your weight loss goals 🥵

do you find yourself in a stressful environment? how are you managing it 🌟

Ricci Buchanan

10/21/2021

10/13/2021

10/11/2021

10/08/2021

10/06/2021

10/05/2021

09/27/2021

09/16/2021

09/09/2021

09/01/2021

08/19/2021

07/09/2021

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