Rachael Stricker, NTP

Rachael Stricker, NTP Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Rachael Stricker, NTP, Alternative & holistic health service, 1425 Summit Ave Suite 201, Waukesha, WI.

09/06/2026

That’s the recipe…

3 meals a day.
That’s it.

If you’re struggling with energy crashes or stubborn weight that won’t budge no matter how often you’re in the gym. Try this, 3 meals a day.

Comment “blueprint” for my free PWiFF meal blueprint. I’ll help you put meals together that will fuel your everyday life.

womenshealth nutritioncoach cortisol strengthtraining hormonehealth perimenopausefitness

07/31/2026

The things you want don’t happen by themselves.

Behavior modification changes what you do.

Real change changes what you believe.

A tip can change your behavior for a week. Start your day with protein. Cut out sugar. Drink more water.

But the moment life gets hard, and it will, the tip goes away.

You’re following the rule without ever understanding why.

Real change happens when the why lands.

When a woman understands that her 3pm crash is a blood sugar response (not a character flaw) she eats differently because she gets it. Not because someone told her to.

When she understands that skipping breakfast isn’t discipline (it’s stress on her body) she stops skipping. Not out of willpower. Out of understanding.

That shift in belief is what makes this last.

That’s what I’m actually building with every woman I work with.

Not compliance.
Understanding.

👇 Foundation Blueprint waitlist is open — link in bio.

Or comment “waitlist” and I’ll send you the link.

womenshealth nutritioncoach cortisol strengthtraining hormonehealth perimenopausefitness reversedieting bloodsugarregulation foundationblueprint foodfreedom strongwomen realchange

07/25/2026

Instagram captions

I’ve done the programs too.

I’ve “participated” in the programs that only worked while I was in them.

The second real life hit, a work trip, a crazy week, a Tuesday when everything fell apart…it was over.

That’s exactly why I created the Foundation Blueprint.

The Foundation Blueprint is a framework for when everything feels like it’s falling apart.

(Dramatic? Maybe. Also completely true.)

Real life doesn’t pause while you’re working on your nutrition. You still have the work trip where every meal is a restaurant. The kids’ party where dinner is pizza and cake. The Wednesday night when you get home late and pull together whatever you can find in 15 minutes.

If a plan only works when your life is perfect then it’s not a plan. It’s a fantasy.

The Foundation Blueprint is built around the PWiFF Blueprint, a framework, not a rulebook.

You’re not looking for a perfect meal instead you’re looking at what’s in front of you and asking:
🥩 Where’s my protein?
🍠 Where’s my carb?
🥦🥑 Where’s my fiber and fat?

Sometimes the answer is really close to perfect. Sometimes it’s not. Both are fine.

The goal is never perfection.

It’s understanding.

And when you actually understand how to build a balanced plate, you can do it anywhere — at a gas station, at a work conference, at your kid’s soccer tournament.

That’s what real change looks like.

Comment “blueprint” for the free PWiFF Blueprint
OR
Comment “waitlist” to get on the Foundation Blueprint waitlist.

gymgirl fuelforthegym womenshealth nutritioncoach carbsarenoteenemy cortisol strengthtraining hormonehealth perimenopausefitness over40fitness reversedieting bloodsugarregulation foundationblueprint

07/22/2026

There’s a moment in Phase 2 of The Foundation Blueprint that I never get tired of.

It’s when a woman stops texting me “is this okay to eat?” and starts trusting herself instead.

It doesn’t come from a breakthrough moment.
It comes from consistency.
It comes by applying the PWiFF Blueprint meal after meal regularly (not perfectly).

And then she starts noticing things.
“I felt off when I skipped breakfast.”
“My workout was stronger when I ate before I went to the gym.”
“I’m not as hungry at 3pm anymore.”

That’s not a coincidence. That’s her body talking.

Her body has always been trying to communicate, but she just couldn’t hear it through all the noise. The rules. The restrictions. The constant second-guessing of every single food choice.

Phase 2 of The Foundation Blueprint is where the trust starts to build.
Not trust in a plan.
Trust in herself.

That’s what happens when you stop following rules and start building real understanding.

Foundation Blueprint waitlist is open — link in bio.

gymgirl fuelforthegym womenshealth nutritioncoach carbsarenoteenemy cortisol strengthtraining hormonehealth perimenopausefitness over40fitness reversedieting bloodsugarregulation foundationblueprint

07/20/2026

The gym is my therapist.

She’s expensive, doesn’t take insurance, and I highly recommend her.

If you’re showing up to your sessions consistently and you’re still exhausted, not recovering, and not seeing the results you’re working for, the problem is not the workout.

It’s what you’re eating around it.

Most women I work with are chronically under-fueling around their training.

They think eating less before and after workouts is going to speed up fat loss.

What it actually does is it breaks down the muscle you’re working so hard to build.

It tanks your recovery.

And it keeps cortisol elevated which is the exact opposite of what you need.

Your body needs protein and some carbohydrates to train.

Full stop.

Protein helps with muscle building and repair while those whole food carbs fuel the work.

When you actually start eating enough around your workouts, your energy shifts, your recovery improves, and you finally start feeling like all that effort is paying off.

Feed the therapy session. Your body will thank you.

👇 Foundation Blueprint waitlist is open — link in bio.

gymgirl fuelforthegym womenshealth nutritioncoach carbsarenoteenemy cortisol strengthtraining hormonehealth perimenopausefitness over40fitness reversedieting bloodsugarregulation foundationblueprint

07/19/2026

I’ve coached a lot of women.

And the ones who see real, lasting change all have one thing in common.

It’s not the cleanest meal plan.
It’s not the most intense workout program.
It’s not even perfect macros.

It’s this: they eat three meals a day. Consistently. Every single day.

That’s it. That is the thing.

Not perfectly. Sometimes it’s pulled together in ten minutes from whatever’s in the fridge.

But they show up to breakfast, lunch, and dinner and then they do it again tomorrow.

Consistency over perfection, every single time.

Here’s what I’ve learned watching women transform their relationship with food: your body doesn’t respond to perfect.

It responds to consistent.
It responds to trust.
It responds to being fed regularly enough that it stops panicking and starts working with you.

Three meals a day is not a revolutionary concept. But for a woman who has spent years skipping breakfast, eating light, and wondering why her body won’t cooperate, it’s everything.

Start there. Just start there.


reversedieting

07/17/2026

My feed is full of “top 5 things I did to get lean and shredded at 40+” posts.

And I click every single one.

I’m almost 50 and in perimenopause so of course I click.

But I’m always disappointed.

1200 calories. More steps. A fat-burning powder that’s going to change your life.

That’s the advice. Every time.

Here’s what actually changes everything and I know it sounds too simple, but stay with me.

Three meals a day. Consistently.

Protein, whole food carbs, fiber, and fat.

Every meal. No tracking. No restriction. No starting over on Monday.

That’s Phase 1 of my Foundation Blueprint. Rest and Repair.

Before your body can change, it has to feel safe enough to let go.

For years your body has been in survival mode…holding on, conserving, and fighting back because you kept telling it food wasn’t coming.

When you actually start feeding it?

Your energy shifts. Your sleep gets better. That food noise you can’t stop thinking about? It gets quiet.

The next fad isn’t going to do that. Eating enough will.

Your body has been waiting. Give it what it needs and the changes will come faster than you think.

The Foundation Blueprint waitlist is open — link in bio.

nourishyourbody dietculturedropout reversedieting

07/07/2026

Do you have an Instagram folder full of tips?

I used to collect nutrition tips like they were going to save me.

Eat this, not that. Stop eating after 8pm. Drink water before meals. Track everything.

I did all of it. And I was still exhausted, still stuck, still starting over every Monday.

The problem wasn’t that the tips were wrong.

The problem was that tips only change what I did for the moment.

Tips don’t change how you think about food.

They don’t explain why your body is doing what it’s doing.

And the moment life gets hard, the moment you’re tired or stressed or traveling or just over it…the tip goes out the window because it was never rooted in anything real.

Real change happens when the why actually lands.

When you understand that your 3pm crash is a blood sugar response, not a character flaw.

When you understand that your body held on during years of restriction because it was protecting you, not working against you.

That shift in understanding is what makes change last.

Not willpower.
Not a better tip.

Understanding.


reversedieting

Address

1425 Summit Ave Suite 201
Waukesha, WI
53188

Website

,

Alerts

Be the first to know and let us send you an email when Rachael Stricker, NTP posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category