Ryker Coaching (2026)

14/02/2026

If the scale stresses you out, here’s the truth: it’s responding to your biology, not your worth.

Most women assume every increase is fat gain — but that’s not how physiology works.
Here’s what actually causes day‑to‑day fluctuations:

💧 Water retention — from higher sodium, dehydration, or inflammation�🥖 Carbs pulling in water — 1g of carbs stores ~3g of water�😣 Stress + elevated cortisol — your body holds fluid as a protective response�🏋️‍♀️ Hard workouts — micro-tears = inflammation = temporary scale increase�🔄 Hormone shifts — especially days 10–28 of your cycle

None of this is fat.�None of this is failure.�Your body is simply doing what it’s designed to do.

Here’s the data that actually shows fat loss:

📉 Waist + hip measurements trending down�💪 Strength increasing week to week�👗 Clothes fitting better�📸 Progress photos changing

When these four markers improve, the scale becomes just another number — not a report card.

Follow for more training and nutrition fundamentals women over 35 were never taught.

13/02/2026

It’s always: “You’re so obsessed with working out.”

And never: “Wow… great job channeling that addictive personality into something that actually makes you stronger rather than the usual alcohol or substance abuse 🫣😮”

Yes I know these are serious things have yes I been there yes but now we just lift s**t and get new tattoos 💪💪

If there’s something I want to be intense about it’s this 👇
🏋️‍♀️ Lifting heavy
🥩 Hitting my protein
🚶‍♀️ Getting my steps
📊 Tracking what matters

I could’ve poured that same energy into wine, chaos, and feeling like general💩💩 week after week
Instead, I built muscle, discipline and a mindset that can handle damn near anything 💪

Obsession? Maybe a little
Direction. 1000%

PS Follow for strength and fat-loss coaching that isn’t based on fads 😜

11/02/2026

It’s 5 pm and you’re finally done working for the day🎉🎉

& now it’s time for the gym 🎉🎉🎉

but what should you eat? Should you have a whole meal? Or maybe just an apple 🍎

If you aren’t follow be sure to follow for more daily tips to lose your 1st 10 pounds.

To make sure you don’t crash 💥 half way through your workout and you stay on track work your weight loss follow these tips ⬇️⬇️

Stick to light, easily digestible options to keep your energy up and your body in fat-burning mode. Here are some great pre-workout meal ideas:

🍌A banana with a spoonful of almond butter
🍓Greek yogurt with berries
🧋A small protein smoothie with spinach and half a banana
🥣Oatmeal with a sprinkle of protein powder
🍞Whole grain toast with turkey slices

❌ Skip the fats for now
While healthy fats are crucial for overall nutrition, consuming them right before a workout can slow down digestion. This means the energy from your food takes longer to become available, which can leave you feeling sluggish or heavy during exercise. When our goal is to lose weight, this can hinder performance and reduce your fat-burning during your workout.

By focusing on carbs and protein, you ensure your body has the quick energy it needs to perform at its best, promoting optimal calorie burn and fat loss.

What’s your go-to pre-workout snack? Let me know in the comments! 💬👇

11/02/2026

Is your metabolism broken? ⛓️‍💥

The truth is that it’s not broken but most likely running a little sluggish 🐢 but how can you spot it ⬇️

Shhh 🤫 tell everyone 😂🤗📢

🤔Difficulty losing weight or unexpected weight gain, especially if you’re eating a healthy diet and exercising regularly
🤔Feeling tired or lethargic all the time
🤔Craving sugar or carbs
🤔Feeling bloated
🤔Dry, cracked, or flaky skin
🤔Hair growth may slow down as you age, causing lashes and brows to fall out faster than they can be replaced
🤔Sensitivity to cold
🤔Never (rarely) feeling hungry

How can you fix it?

3️⃣ 🚶‍♀️walk more. It’s so underrated but the more you move your body the more calories it requires to operate. So wherever you are with your steps increase them 1-2000 per day.

2️⃣ Eat enough food. If this is you let’s change this diet: a shake for breakfast a salad for lunch and a tiny dinner or just pretzels. Eat 3 meals per day with protein in each and always have your unrefined carbs and fats. 🥑 is 3 the magic number. No but most of you are no where close to your protein goal eating twice a day.

1️⃣🥩 Eat your protein: buy quality lean portions and have some at every meal. I ALWAYS have my client shoot for a gram per pound of body weight daily, But if you’ve only been having 40-60 grams per day then make the goal 100 grams per day 1st then work on increasing over time.

No matter where you are on your journey the key is to act. Don’t wait another day to start down the path that you’d love to be on.

Ps did you remember to follow for more daily tips?

10/02/2026

Before you assume your body is broken, check the basics.

Because 95% of plateaus come from simple gaps, not hormones, age, or bad genetics.

Here’s your checklist 👇

🥩 Protein — Are you actually hitting 120–140g per day? Most women think they are. Most aren’t.

💧 Water — Chronic dehydration slows digestion, recovery, and makes hunger louder than it needs to be.

🚶‍♀️ Steps — If you’re consistently under 6–7k/day, fat loss will move slower no matter how hard you train.

😴 Sleep — Under 6 hours? Hunger hormones and stress skyrocket. Progress stalls fast.

🏋️‍♀️ Intensity — Lifting the same weights week after week won’t drive change. Progressive overload matters.

Yes, hormones matter.
But habits come first.

Dial these in before you assume something is wrong with your body.

👉 Follow for step-by-step guidance that actually creates results — not more guesswork.

10/02/2026

Because effort isn’t the problem.

Your plan is
🙅‍♀️Training without enough protein doesn’t build muscle.
🙅‍♀️Training while under-eating doesn’t raise metabolism.
🙅‍♀️Training without structure just makes you sweaty.

Looking “toned” (I hate this word btw) isn’t about doing more workouts.
It’s about
✅ eating enough to support muscle�✅lifting with intention not just random�✅moving your body consistently�✅recovering like it actually matters
Fat loss won’t just happen. It’s the result of your continued consistent efforts, not 1 off weeks where you do everything “right”
Don’t forget to follow to get more fat loss tips that actually work 🫶

09/02/2026

👇 👇

1️⃣ I stopped trying to eat as little as possible
Under-eating kept me tired, stalled, and frustrated. Fueling my body properly allowed me to train harder, recover better, and actually see changes.

2️⃣ Protein became non-negotiable
Not perfect. Just consistent. Protein supports muscle, metabolism, and appetite — especially after 40. Most women are wildly underdoing this.

3️⃣ I lifted heavy instead of chasing calorie burn
I stopped worrying about how many calories I burned and focused on building muscle. Muscle is what changes your shape, your strength, and your metabolism.

4️⃣ I walked… a lot
Not as punishment. Not for steps bragging rights. Just daily movement that supports fat loss, recovery, and stress management.

5️⃣ I treated sleep like part of the program
Because recovery matters more now than it did at 25. Less sleep = worse workouts, higher cravings, and slower progress.

6️⃣ I chose structure over motivation
I stopped relying on how I felt and followed a plan instead. Boring? Maybe. Effective? Always.

This wasn’t about extremes or doing more.
It was about doing the right things — consistently — for this stage of life.

👉 Follow for coaching that helps women build muscle, lose fat, and stop feeling stuck.

07/02/2026

Ever wonder if these missteps are the missing link to your progress?

🤩Looking for better way to get plan your protein for the day?

1st follow so I won’t get blocked
2nd comment PRO10 to grab my 50+ macro-friendly meals to help you stay on track and crush your goals!

🍴 Not paying attention to your overall calories
Eating more protein doesn’t automatically mean fat loss. If you’re not mindful of your portions, you could be consuming more calories than you burn, a surplus is a surplus

✅ weigh or measure your food at least for a little while so you can get a good idea of what a serving size actually is😉

🔍 Choosing foods labeled as “high protein”
Many foods labeled “high protein” actually aren’t.

✅Remember the 10/1 rule for every 100 calories you want to get at least 10 grams of protein to be considered high protein.

🥑 Skipping healthy fats
Avoiding fats completely can leave you hungry, mess with your hormones, and make it harder to stick to your diet.

✅Add fats into your diet like avocado, olive oil, and nuts but remember they are calorie dense so be mindful of how much you’re consuming.

🍫 Eating too many processed foods
Protein bars and shakes are convenient but often packed with sugar and additives.

✅Focus on whole-food protein sources like shrimp, boneless chicken thighs, and eggs to nourish your body and support fat loss.

Remember comment PRO10 to grab my 50+ macro-friendly meals to help you stay on track and crush your goals!

07/02/2026

If I had 20 pounds to lose again, I wouldn’t waste time on quick fixes, detoxes or single food group unsustainable diets 🤯

➡️Want to make meal planning WAYYYY easier?

Comment PRO10 below, and I’ll send you 50 macro-friendly meals you can eat on repeat! 🍽️⬇️

👏Instead follow simple, proven steps that actually work. Here’s exactly what I’d do to get lean, strong, and feel my absolute best ⬇️

🏋️‍♂️ Be intentional with working out – Instead of hopping from workout to workout or doing endless cardio, I’d focus on progressive strength training at least 3times a week. Work on lifting heavier, relative to your baseline with good form for every rep. Lifting heavy helps to build lean muscle, which can boost metabolism, and help burn fat more efficiently.

🚶‍♀️ START WalkING- I used to think workouts were enough, but what are you doing the other 23 hours of the day. Daily movement outside the gym is just as important as your time lifting. No matter what number you have for your steps add 1500-2000 more steps daily. Start walking after meals, taking the stairs, or adding short walks around your office. Whatever it takes, move more throughout.

🥗 Get my nutrition on point – Cutting calories alone isn’t the answer. I’d focus on high-protein, whole-food meals that keep me full, fuel my workouts, and support fat loss. No slashing calories down to nothing but slight reductions at a time. For example if you’re at 1800 calories I’d start my cut around 1600.

Remember comment PRO10 and I’ll see you tomorrow

07/02/2026

Does it feel like you’re doing everything right—cutting out junk, sticking to your workout plan—but the scale still isn’t moving? Or worse, the number’s creeping up? 😩 If your hormones are out of balance, they can slow your progress to a trickle.

Here are 3 ways to get your hormones back on track so you can finally see results:

🛌Prioritize sleep – Skipping sleep can spike stress hormones like cortisol, which leads to stubborn fat, especially around your belly. Aim for 7-8 hours a night, and don’t sacrifice rest for that 5 a.m. workout. You need recovery just as much!

🥗Balance your meals – Focus on lean proteins, healthy fats, and fiber-rich carbs like vegetables. Avoid processed carbs (white bread, pastries, chips) that cause blood sugar spikes. When your blood sugar crashes, it triggers cravings, messes with your energy, and leads to fat storage instead of fat burn. Keep it steady for better hormone regulation!

🏋️‍♀️Lift at 3xs a week and lift heavy – Lifting weights boosts muscle, which increases your metabolism and improves insulin sensitivity, helping your body burn fat more efficiently.

There are many other ways to get your body back into sync these are just 3 that I believe you should make sure done well before moving down the line of strategies. *disclaimer always consult w your medical professional for any diagnosis and treatment. These are my tips based on my years as a coach.

Being hormonally out of wack can definitely feel like the never ending uphill battle but make the necessary changes over time and reach your goals.

Ps if you found this helpful don’t forget to follow for more tips to lose your 1st 10 pounds

06/02/2026

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 😉🤗

05/02/2026

Here’s the part people skip:

Fat loss is not a 50/50 deal.
That math doesn’t work — especially in our 40’s

What does work?

80/20 (for some of you 90/10) structure.
And yes, the ratio matters.

Here’s what that actually looks like in real life 👇

✅ 80% of the time
• You hit your protein (non-negotiable)
• You keep calories/macros in check
• You eat real meals, not vibes
• You lift weights and walk consistently

✅ 20% of the time
• You eat out
• You enjoy the wine
• You’re flexible without blowing the whole week

❌ What it is NOT:
• “I was good all day so I earned this” eating
• Weekend free-for-alls
• Calling chaos “balance”

Relaxed eating ≠ eating like an as***le.
One keeps you moving forward.
The other keeps you stuck — fast.

If you want results that actually last, structure has to outweigh flexibility.
Motivation won’t save you.
Systems will.

PS: If you’ve been “balanced” for years with nothing to show for it… this is your sign 👀 to change your plan for good

Ryker Coaching

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