Ryker Coaching (2025)

04/11/2025

You’ve calculated your macros🤔 now what 🤷‍♀️🤦‍♀️

🤩 Here’s a great sample day: breakfast, lunch, dinner plus all the sides and snacks. Coming up with 1529 calories with 140 grams of protein.

Here’s my FEB25 gift to YOU!
1st follow so the message won’t get blocked
2nd comment FEB25 to get your free plan. No opt in, no email just the pdf to your inbox 🥰🥰🥰

If you get blocked just dm me 🫶

& I’ll look forward to seeing you tomorrow 👋

03/11/2025

Recipes ⬇️ Add your fave veggies/sides to complete. 🤗 Hit follow for more tips to lose your next 10 lbs!

🐓Chicken and vegetable stir fry
358cals, 43p, 9f, 22c, 6fiber (per meal)
Ingredients
stir-fry sauce 2 tbsp (34g)
frozen mixed veggies 1/2 10oz package (142g)
oil, divided 1/4 tbsp (4ml)
black pepper 2 dash, ground (1g)
salt 1 dash (1g)
boneless skinless chicken breast, raw, cubed 6 oz (168g)
Recipe
1. Heat half of the oil in a skillet over medium-high heat cook chicken for 5-6 min. Remove chicken and set aside.
2. Add remaining oil cook the frozen vegetables. Put chicken back in pan
3. Pour in stir-fry sauce, mix well. Reduce heat and simmer.

🍗Curried honey mustard chicken
Per meal (you): 290cals, 51p, 7f, 5c, 1fiber
Ingredients
butter, melted 3 dash (2g)
honey 3/4 tbsp (16g)
dijon mustard 3/4 tbsp (11g)
curry powder 1/4 tbsp (2g)
cayenne pepper 1/4 pinch (0g)
boneless skinless chicken breast, raw 1/2 lbs (227g)
Recipe
1. Preheat oven to 375°F (190°C).
2. In a medium bowl combine the all ingredients. Place chicken breasts in a baking dish and pour honey/mustard mixture ontop. Coat well & bake.

🦐Firecracker shrimp
282cals, 47p, 4f, 16c, 0fiber (per meal)
Ingredients
shrimp, raw, peeled and deveined 1/2 lbs (227g)
orange marmalade 1 tbsp (20g)
soy sauce 1/4 tbsp (5ml)
sriracha chili sauce 1 tbsp (15g)
sesame oil 1/2 tsp (2ml)
Recipe
1. mix orange marmalade stir in the soy sauce, sriracha and some salt in small bowl. Set aside.
2. Heat sesame oil. Cook shrimp. Turn off heat and pour in sauce.

🍅Baked chicken with tomatoes & olives
449cals, 60p, 19f, 6c, 5fiber (per meal)
Makes: 9 oz
Ingredients
boneless skinless chicken breast, raw 1/2 lbs (255g)
tomatoes 9 cherry tomatoes (153g)
fresh basil, shredded 9 leaves (5g)
olive oil 1/2 tbsp (7ml)
salt 3 dash (2g)
green olives 9 large (40g)
black pepper 3 dash (0g)
chili powder 1/2 tbsp (4g)
Recipe
1. Heat the oven to 425 F (220 C)
2. With Chicken mix olive oil, salt, pepper, and chili powder.
3. On top of the chicken put the tomato, basil, and olives. Bake for 25 mins

03/11/2025

Start here today ⬇️

Want a better meal plan for the week?
1st follow
2nd comment VEGAS to get your 7 day sample meal plan

🎯 Track accurately – I started measuring my portions instead of eyeballing. Turns out, my “tablespoon” of peanut butter was more like two! 😂

🍳 Prioritize protein – Every meal became an opportunity to hit my protein goal. Shrimp, eggs, chicken thighs, and ground beef are staples in my fridge. Aim for 30-50 grams of protein per meal.

🥗 Add more veggies – Half my plate was filled with colorful veggies to stay full longer while keeping calories low.

💧 Stay hydrated – I drank at least 1 gallon of water daily to avoid mistaking thirst for hunger.

🏋️ Lift heavy – Strength training at least 4 days a week helped me build muscle and torch fat more effectively than endless cardio.

🚶 Move more outside workouts – I focused on walking 10-12,000 steps daily to increase my overall calorie burn without adding stress.

🕒 Be consistent – I stopped expecting instant results and stuck with my plan even on tough days. Please stop putting these unrealistic time frames on your weight loss and when it doesn’t happen you quit.

🥡 Plan meals ahead – Prepping meals or planning takeout options kept me on track even when life got busy.

Life will always get in the way of your goals if you let it. Be in charge of your destiny make a plan and execute 💪

Don’t forget to comment VEGAS & I’ll see you tomorrow🤗

01/11/2025

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 💪💪

29/10/2025

I was all in my feelings about so many things that were going on in my life. I think we all get there sometimes but it’s still super frustrating. Once all my clothes were in tight in all the wrong places and the truth was written on the scale, I had had ENOUGH 🤬
1st if you aren’t following hit that follow button to get your daily tips to lose your 1st 10 pounds.
You might not love #1 🙀

5️⃣ I stopped relaying on prescribed cardio times
I know that sounds weird but you see these reels all the time: walk on the treadmill, stairclimber at this speed for 30 mins at this pace for whatever method 🙅‍♀️ just get your steps in.

4️⃣ I stopped mindlessly snacking. You can still have snacks but eating handful after handful of almonds add up pretty quickly and I went from eating just a few hundred calories of nuts to closer to 700 😳

3️⃣ I stopped drinking every weekend.�Alcohol was definitely holding me back more than I realized. I used to justify it as “it’s only the weekend,” but those extra calories were bleeding into the rest of the week. All those excess, high sugar super fun times were really visible on my waist line.

2️⃣ I stopped eating foods with more than 5 ingredients.�You don’t realize how long an ingredient list is until you start paying attention. Taking control of my diet was a game changer.

1️⃣ I stopped giving myself too much grace.�I used to give myself endless excuses like “it’s okay to not finish this workout” or “I’ll just get back on track tomorrow.” But letting myself off the hook too often only kept me stuck.
Take control of your progress today ⬇️

And start really taking care of yourself
✅no two bad meals in a row
✅no two days in a row missed at the gym
✅ meet your protein goal no matter what.
✅ be selective with your time. It’s the one resource that you can’t get back.
✅ no fancy methods required just consistency w steps and movement
Remember YOU CAN DO THIS!!! You don’t need any magic short cuts or secret unrepeatable methods, you just need consistency. and don't forget to follow for more tips to look more like a badass naked. 😉

29/10/2025

I see this ALL the time — women eating clean, tracking somewhat, thinking they’re doing everything right… but the scale won’t budge 😩

Here’s the truth ⬇️
A lot of “healthy” foods are sneaky little calorie bombs 💣 (and your body doesn’t care if it’s organic or labeled “natural” — energy balance still matters).

Let’s talk about a few culprits I see over and over again:

🥜 Nut Butters – love them, but 2 tbsp is 200 calories. Free-pour into a smoothie or eat it from the jar (we’ve all been there 😅) and you’re easily at 400+. Measure it!

🥑 Avocado – yes it’s a healthy fat, but half an avocado adds up quick. That 400-calorie “healthy” salad with avocado, nuts, and dressing? It’s not the lettuce holding you back 😬

🥣 Granola & “Fit” Cereals – most are packed with sugar and oils. Buzzwords like “whole grain” don’t mean low-cal. Tiny bowl = 300+ calories with barely any protein.

🥤 Store-Bought Smoothies & Juices – sugar bombs. A “green” juice can have more sugar than a soda. Make them at home and focus on protein + veggies instead.

When you shift focus to portion control, protein, and fiber instead of “healthy fats,” the scale finally starts moving again 💪

✨ Want a better way to plan your meals and snacks?
Comment VEGAS to get a complete 7-day sample meal plan — breakfast, lunch, dinner, and snacks included 😋

27/10/2025

Full recipes ⬇️
Want more meal ideas?
1st follow so I won’t get blocked
2nd comment VEGAS
To get an entire weeks meal plan sample

🦐Shrimp-snap peas-quinoa bowl
653cals, 66p, 13f, 57c, 10fiber (per meal)
Ingredients
black pepper 1/4 tsp, ground (1g)
salt 1/4 tsp (2g)
shrimp, raw, peeled and deveined 9 1/3 oz (265g)
olive oil 1 3/4 tsp (8ml)
flavored quinoa mix 5/8 package (4.9 oz) (81g)
frozen sugar snap peas 5/8 package (10 oz) (166g)
Recipe
1. Prepare the quinoa mix and snap peas according the package.
2. Heat oil,Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
3. Mix & serve

🥩Beef & beans stew
475cals, 45p, 14f, 34c, 8fiber (per meal)
Ingredients
onion, diced 1/2 medium (2-1/2” dia) (55g)
garlic, minced 1 1/2 clove(s) (5g)
beef stew meat, raw, cubed 5 oz (142g)
oil 1/2 tbsp (7ml)
paprika 2 dash (1g)
chili powder 1 dash (0g)
fresh green beans, ends removed 6 tbsp 1/2” pieces (38g)
white beans, canned, rinsed & drained 1/4 can(s) (110g)
thyme, dried 1 dash, leaves (0g)
beef broth 1/4 carton 32 oz (231ml)
diced tomatoes 1/4 28oz can (199g)
Recipe
1. Heat the oil in a large pot over medium heat. Add the beef and sear, 3 minutes.
2. Add all spices cont cooking
3. Add tomatoes, white beans, broth, and salt/pepper to taste. Simmer for 10 minutes.
4. Add green beans to the pot and cook for 10 minutes. Serve.

🥬Unstuffed cabbage
543cals, 67p, 21f, 18c, 3fiber (per meal)
Ingredients
ground beef (93% lean) 2/3 lbs (303g)
coleslaw mix 1/3 package (14 oz) (132g)
diced tomatoes 2/3 can(s) (280g)
onion powder 1/4 tbsp (2g)
garlic powder 1/3 tsp (1g)
italian seasoning 1/3 tsp (1g)
water 1/6 cup(s) (39ml)
Recipe
1. In a large pot over medium-high heat, add the ground beef and break it apart. Stir in remaining ingredients, plus a hefty pinch of salt and pepper, and bring to a simmer.
2. Cover the pot with a lid and simmer for about 30 minutes on medium-low. Serve.

27/10/2025

Have you been wondering what all the hype is with GLP-1 meds like Ozempic and how people are losing weight so quickly?
�It’s not magic—these meds mimic the hormone naturally exists in your body that slows down your digestion, improves blood sugar control, and turns down hunger signals.�⠀�🤔But here’s the thing...
�There are foods that naturally support your body in similar ways—without the ALL side effects or price tag.�⠀�Here are 10 foods that work with your body to help control cravings, balance blood sugar, and keep you full longer 👇�⠀
🥑 Avocados – Healthy fats + fiber = long-lasting fullness and stable energy.

🥚 Eggs – A protein powerhouse that helps curb hunger and reduce calorie intake.

🥦 Broccoli – High in fiber and compounds that support insulin sensitivity.

🫘 Lentils – Slow-digesting carbs that stabilize blood sugar and keep you satisfied.

🍵 Green Tea – Natural compounds that support fat burning and blood sugar control.

🫐 Blueberries – Antioxidant-rich and shown to reduce insulin resistance.

🥜 Nuts (almonds, walnuts) – Fat + fiber combo that slows digestion and keeps cravings down.

🍠 Sweet Potatoes – A complex carb that doesn’t spike blood sugar like refined carbs do.

🐟 Salmon & other fatty fish – Omega-3s reduce inflammation and improve insulin response.

�👉 You don’t need a prescription to start supporting your metabolism. You just a little strategy & consistency in the kitchen.

💾 this post as your natural Ozempic grocery list 🛒💪

24/10/2025

It feels like you are doing everything you can but you are still inexplicable stuck😩

But is it really un explainable or do we have the missing a clue.

Are you really in a calorie deficit? 🤔And if you are how consistently are you maintaining it?

Are you doing great Monday through Friday but then Saturday comes and it’s just a bite here and there. Brunch with friends? You won’t lose weight without being in a calorie deficit.

Here’s how you can do it:

1️⃣ Track your food: Get a scale. Start logging what you eat and drink for a few days using Cronometer or MyFitnessPal. This means everything you consume not just the healthy things. Even the dark chocolate.😉

2️⃣ Once you know the amount of calories that you’ve been eating you’ll reduce this by 10%. Calculating your protein 1st, (1 or as close as possible to 1 per pound of body weight). Next fats, I like at least 35% ladies and whatever is left over into carbs. (If you need help with this step dm me)

3️⃣ Be consistent. You won’t make progress if you’re only sometimes consistent with your food. Get to 80% consistency and maintain it.

4️⃣Remember to make adjustments as needed that may mean lowering a bit more or increasing your protein or fats.

5️⃣Have an exit plan. You’re not meant to spend the entire year in a fat loss phase. Come up breathe restore your body then attack the next level of your goal.

It’s not just about eating healthier; it’s about being intentional with your food so you feel great inside your skin and in your clothes. 🔑

If you’re still not sure where to start. Shoot me a dm and I’d be happy to walk you through a plan🫶

PS Are you still not following?🧐 hit the follow button and I’ll see you tomorrow.

23/10/2025

Do you feel like you’re doing everything right but that scale 🤬

You’re eating healthy, hitting the gym, cut back on drinking and started cutting calories…

Soooo what gives🤷‍♀️🤦‍♀️ why aren’t you loosing weight.

It could be because if your nervous system is stuck in survival mode and fat loss isn’t a priority—PERIOD.

When stress is high, your body releases more cortisol. A little is normal, but chronic stress keeps cortisol elevated, making your body:
❌ Hold onto fat (especially around your belly)
❌ Increase cravings for sugar + processed foods
❌ Reduce your sleep quality, recovery, and energy levels

If you’re overtraining, under-eating, or constantly stressed about life in general your body could be fighting to keep weight on—not lose it.

Start doing these things ⬇️
✅ Prioritize sleep—7-9 hours, no scrolling in bed
✅ Take daily walks outside—this lowers cortisol + improves recovery
✅ Stop overtraining—no more isn’t always better. Lifting 4-5x/week is plenty if done with intensity.
✅ Fuel your body properly—eat enough protein + whole foods
✅ Bring your stress down—add in just a few minutes of meditation throughout the day or start doing deep breathing as a practice.

Fat loss isn’t just about calories in, calories out—your body needs to feel like it’s in a solid place to let go of the extra weight.

If this hit home, be sure follow for more tips to lose your next 10 pound🤗♥️

22/10/2025

Are you over 40 and ready to finally start losing body fat and keep it off🤔

Start with these 3 habits that actually move the needle 👇

⭐ Eat enough protein
Protein isn’t just for the guys in the weight room — it’s the key to holding onto muscle while dropping fat. It keeps you full, boosts metabolism, and helps you look toned instead of “skinny fat.”
Aim for 30–45 g of protein per meal depending on your personal protein goal.

⭐ Less cardio, more lifting
Running yourself into the ground won’t shape your body — lifting will. Strength training builds muscle, revs your metabolism, and gives you that sculpted, strong look.
Trade a few cardio sessions for weights at least 3x per week.

⭐ Recovery is key 🔑
Sleep, hydration, not over training and managing stress matter just as much as your workouts. Recovery is when your body actually builds muscle, burns fat, and balances hormones. Don’t skip this if you want lasting results.

Stop overcomplicating things — master these 3 and the results will follow.

💪 Follow for more tips to look and feel your best headed into 2026

19/10/2025

I love my tequila, but you know what’s more important to me than that Tequila Ocho on the rocks, my health❤️

Alcohol hits differently in your 40s, especially if your goals include fat loss, strength, and sleep.

🍷 Alcohol affects your focus, energy & coordination …for up to 72 hours after drinking.
Yes, even if you “feel fine” the next day.

🍸 You might feel sleepy after a few drinks but but your sleep quality tanks.
Less deep sleep = more cravings, more mood swings, more fatigue.

🍺 Your body can’t store alcohol, so it needs to use it FIRST for energy which means that fat burning gets put on hold…And whatever else you ate? It’s likely being stored.

🥃 It lowers your inhibitions—big time And suddenly that burger and fries or “just one more glass” feels like a great idea.
It’s not willpower. It’s biochemistry.

🍹It increases inflammation throughout your body—which can lead to more joint pain, constant fatigue, and flare-ups of chronic conditions you’re already battling.

I’m not saying that you need to cut it out completely, I just want you to know what it’s costing you.

If you aren’t following please be sure to follow for more tips to lose your next 10 pounds and keep it off.

Ryker Coaching

04/11/2025

03/11/2025

03/11/2025

01/11/2025

29/10/2025

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