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02/06/2026

Are you in a fat loss phase of life and are flat out starving to ☠️

Add in these low calorie foods and save your sanity.

The last time I did a show I ate a large container of spinach almost everyday I was sooooo hungry and it helped me get through 💪

1. 🥒Cucumbers- 16 calories per cup (104g)
2. 🥒Zucchini- 20 calories per cup (124g)
3. 🌱Spinach- 7 calories per cup (30g)
4. 🍅Cherry Tomatoes- 27 calories per cup (149g)
5. 🫑Bell Peppers- 24 calories per cup (92g)
6. 🥦Cauliflower- 25 calories per cup (107g)
7. 🥦Broccoli- 31 calories per cup (91g)
8. 🫛Asparagus- 27 calories per cup (134g)
9. 🍓Strawberries- 49 calories per cup (152g)
10. 🍉Watermelon- 46 calories per cup (154g)

Have a great fat loss phase and be sure that you have an exit plan. You shouldn’t be in a fat loss phase year round your body needs breaks too 🫶

And if you’re not following be sure to follow for more daily tips to lose your next 10 pounds 🥰

02/06/2026

Less than a year ago, I signed up for my first strongman competition.

I had absolutely no idea what I was doing. 😂

What I didn't know was that saying "yes" to that one competition would completely change my life.

Since then I've competed all over the country, met some incredible people, found coaches and training partners who have become friends, and walked through doors I never even knew existed.

This sport has given me far more than stronger muscles.

It's given me community, purpose, and friendships I'll carry for the rest of my life.

Sometimes the biggest blessing isn't winning.

It's having the courage to take the first step when you have no idea where it might lead.

I'm so grateful I did. ❤️

02/06/2026

Here’s the truth most people won’t tell you:

It’s usually not a willpower problem.

It’s a fueling problem.

Most women I work with are:

• under-eating protein
• skipping meals or starting the day with just coffee
• eating too little during the day and then white-knuckling it at night

Your body isn’t trying to sabotage you.

It’s trying to fix a blood sugar crash.

When protein and real food are low…
your brain goes looking for the fastest fuel possible.

And that’s usually sugar.

Here’s the fix:

🥩 Start your day with 30–40g of protein
🍗 Build meals around protein first
🥔 Don’t fear carbs—pair them with protein
🚶‍♀️ Move after meals to stabilize blood sugar

When your body is properly fueled, those cravings get a lot quieter.

Not perfect.

But way more manageable.

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

01/06/2026

The older I get, the more I realize most of the things we fear never happen…

And the things that do happen?
We usually survive those too.

So apply for the job.
Start the business.
Ask the question.
Take the trip.
Sign up for the competition.

The cost of being wrong is usually a lot smaller than the cost of wondering “what if?” ❤️❤️

01/06/2026

You’d be surprised how the small changes can make the biggest difference. As a mom like so many of you, there’s literally no end to your to do list.🤔 Weight loss, like most big goals, are going to be the sum of all the small choices that you make everyday.

👇👇

🍻No booze – It was tough at first, especially when everyone around me was enjoying a drink, but I not only felt better physically but my brain (I have a brain injury from 2022) was much better with an alcohol free head. Plus unaccounted for calories, weren’t helping.

🍔Limited to food choices to less 5 ingredients – While single ingredient foods are going to better overall having this 5 ingredient limit allowed me to keep things in like my forever favorite tortilla chips. But it also took out sooooo many foods at the same time.

🏋️‍♀️Being committed to being active outside of the gym – Even though I was hitting the gym regularly I was still gaining. Why you might ask? Because outside of the gym I was sitting way more than moving.

So now what? If you’re like I was not happy in my skin, here’s how I tackled it:

(This is what I do with my clients that are losing inches in 6 weeks and as many as 12 pounds in that time)

1. 🥩🫘 have protein at every meal 30-50 grams. If you’re a meat eater 5-7oz of lean protein per meal.

2. 🍻Remove the high calorie drinks from your diet. You’ll find yourself in a calorie deficit just by removing them. Even your Starbucks drink likely needs rethinking.

3. 🏋️‍♂️Strength train at least 3x per week.

4. 🚶‍♀️Walk daily. I’d love 10k but start adding an additional 1500 to wherever your steps currently are.

5. 🛌Get quality sleep. It’s so underrated but sleep allows you to recover and make progress.

6 and don’t forget to get some sunlight 🌞 This can not only improve vit d but is also great for your mood and circadian rhythms (sleep wake cycle)

Don’t forget to save this post and start installing this blueprint into your daily life tomorrow. No you shouldn’t wait for Monday. Just start 💪🤗

31/05/2026

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 🫶

30/05/2026

You don’t need everyone to understand you, agree with you, support you, or like you.

The people who are meant to be in your corner will be.

The rest? Let them watch.

And don’t ever ever quit ❤️❤️

29/05/2026

✝️ “You will seek Me and find Me when you seek Me with all your heart.” — Jeremiah 29:13

My forever late-night gym partner lately? 🍉⚡️Legion Pulse Stim-Free Fruit PunchAs someone who trains at night, I love ha...
28/05/2026

My forever late-night gym partner lately? 🍉⚡️

Legion Pulse Stim-Free Fruit Punch

As someone who trains at night, I love having something that helps me lock in for my workout without sacrificing my sleep.

💪 Great pumps
💪 Better focus
💪 Better endurance
💪 Zero caffeine

Because being exhausted from life is one thing…

Being exhausted from life AND staring at the ceiling at 1 AM because you took pre-workout at 8 PM is another 😂

The best part?

🇺🇸 Legion’s Memorial Day Sale is live:
🔥 BOGO up to 75% OFF

If you’ve been wanting to try the stim-free, now is the time.

Use code CHER for additional savings 💙❤️

PS: Moms, we’re tired AF anyway. Might as well be strong too 💪🫶

27/05/2026

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

Same life.
Different direction. ✌️❤️❤️

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