Ryker Coaching (2026)

13/04/2026

Focus builds discipline.
Purpose builds consistency.
Gratitude builds perspective.
Faith builds courage.
Love builds connection.
Jesus saves.

Same life.
Different direction. ✌️❤️❤️

12/04/2026

Yeah… because I already did my Hangover phase.

Late nights. Late parties lots Drinks. No structure.

Fun? Sure.
Productive? Not even a little.

Now I train and eat like it matters… because it does.

You can’t outwork your sh*tty diet and thousands of empty calories every weekend.

You’ll have to choose eventually what’s more important your goals or the debauchery. The debauchery is so much fun at the time but waking up feeling like death get old and I have stuff to lift.

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

11/04/2026

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.

10/04/2026

Do you struggle with what to eat for breakfast 🧐

Grab these quick recipes and start your day with something other than a shake

& don’t get to follow for more daily tips 😉

🥚 Tomato mushroom egg white omelet
115cals, 18p, 3f, 3c, 0fiber (per meal)

Ingredients
egg whites 2 large (66g)
eggs 1 large
low fat cottage cheese (1% milkfat) 4 tbsp (57g)
mushrooms, chopped 2 2/3 tbsp, pieces or slices (12g)
tomatoes, chopped 1/4 small whole (2-2/5” dia) (23g)
black pepper 1 dash, ground (0g)

Recipe
1. Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2. Spray a skillet with non-stick spray and place over medium heat.
3. Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4. Cook until eggs are opaque and set. Fold one-half of the omelet over the other.

🌮Taco breakfast bowl

265cals, 31p, 15f, 2c, 1fiber

Ingredients
ground beef (93% lean) 4 oz (114g)
oil 3/8 tsp
eggs 1 large
chili powder 2 dash
ground cumin 1 dash
salsa 1 1/2 tbsp
lime juice 1/2 tsp
Recipe
1. Heat a non-stick skillet over medium heat. Add the beef and break apart. Cook for 7-10 minutes or until done, stirring occasionally. Stir in spices. Set aside.
2. Meanwhile, in a small bowl, scramble the eggs with a fork. Heat oil in a small skillet over low heat. Pour in eggs and once they start to set, scramble them until firm and fully cooked.
3. Assemble bowl with spiced beef, scrambled eggs, and salsa. Squeeze some lime, add a dash of salt/pepper, and serve.

Goat cheese & tomato mini egg muffin
306cals, 24p, 23f, 2c, 1fiber (per meal)
Ingredients
water 2 1/2 tsp (13ml)
eggs 3 large (125g)
goat cheese 2 1/2 tbsp (35g)
tomatoes, chopped 2 1/2 slice(s), thin/small (38g)
Recipe
1. Preheat oven to 375°F (190°C).
2. Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the goat cheese and tomato.
3. Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4. Bake for 15 until the egg is set and top is golden. Serve.
Which one are you making tomorrow?🤩
💾 this

09/04/2026

1️⃣ I don’t starve myself. Eating as little as possible is not a strategy. Under‑fueling kills muscle, slows metabolism, and makes fat loss harder — not easier.

2️⃣ I don’t live on cardio. Sweating for an hour doesn’t build shape. Muscle does. I lift heavy and walk. That’s it.

3️⃣ I don’t rely on motivation. I rely on structure. I keep showing up. Tired, hungry, sad or overwhelmed. Wash rinse and repeat.

Staying lean in your 40s isn’t about doing more. It’s about not doing the wrong things consistently.
Muscle drives metabolism. Protein is non‑negotiable. Structure beats willpower.

If you’re ready to stop guessing and start doing what actually works — follow for more tips to look more like a badass naked 💪💪

09/04/2026

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?

Don’t forget to hit that follow button and let’s grow in 2026.

08/04/2026

In this lovely phase of life that we are all in a high-carb, low-protein breakfast usually backfires. Here’s why 👇

🥩 It’s massively under-protein
Most women are getting 8–12g of protein at breakfast when they actually need 30–40g. Starting your day with enough protein stabilizes blood sugar, controls appetite, and supports your metabolism all day long.

📉 Blood sugar up → crash → cravings
Carbs without protein = quick energy, quick drop. That mid-morning hunger and grazing isn’t a willpower issue — it’s a setup issue.

💪 It doesn’t signal muscle retention
Muscle drives metabolism. If your first meal doesn’t tell your body to keep muscle, your body defaults to energy conservation instead.

🍞 It looks filling but doesn’t last
Avocado toast is trendy. It’s just not very effective for women in perimenopause when protein needs are higher.

🚫 It’s diet culture dressed up as “healthy”
We were taught to fear protein and lead with carbs. That advice hasn’t aged well — and neither have the results.

This isn’t about cutting carbs.
It’s about earning them with enough protein and structure.

If you want to see what breakfast — and a full day of eating — should actually look like for fat loss, muscle, and hormones:

👉 Comment VEGAS and I’ll send you a 7-day sample meal plan (breakfast, lunch, dinner, and snacks).

Better structure.
Better fuel.
Better results

08/04/2026

Sorry not sorry ☠️😂🤘🤘💪💪💪

06/04/2026

These tips sound simple…
But most women skip the part that actually makes them work.

Let’s add some context 👇

1️⃣ Steps matter — but they aren’t magic
Daily movement helps with energy, recovery, and consistency.
But steps alone won’t override under-eating, poor protein intake, over eating or zero strength training.

2️⃣ You don’t need to cut food groups
Agreed — but you do need structure.
Eating “everything” without enough protein or a plan is how most women stall.

3️⃣ A calorie deficit matters — but quality matters too
A deficit without muscle preservation is how metabolisms slow and bodies soften.
Protein + strength training = the difference.

Here’s the part most reels leave out 👇
Muscle drives metabolism.
And muscle requires:
🥩 enough protein
🏋🏽‍♀️ progressive strength training
😴 recovery and sleep
📅 consistency over time

Weight loss isn’t about hacks.
It’s about doing the basics correctly and consistently — especially for women 35+.

If you want help putting this together in a way that actually fits real life,
you’re in the right place.

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

05/04/2026

Matthew 28:6

"He is not here; he has risen, just as he said"

05/04/2026

If I skip the gym…

It’s not cute.
It’s not peaceful.
It’s not “rest and reset.”

It’s me overthinking everything.
Snapping at nonsense.
Starting 12 projects and finishing none.
Reorganizing the pantry at 9pm for no reason.

The gym is cheaper than therapy and way safer for everyone around me.

I don’t train because I hate my body.
I train because I like my family.

Movement = regulated Cherisse.
No movement = chaos inside and out

So no… I’m not skipping.

04/04/2026

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 💪💪

Ryker Coaching

13/04/2026

12/04/2026

11/04/2026

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09/04/2026

09/04/2026

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