Reclaim Wellness with Riki

01/10/2026

28/09/2026

Your goal doesn't have to be realistic enough that you already know you can achieve it. It should be meaningful enough that you're excited to try, and big enough that it asks you to grow.

And perhaps the most important part: being scared doesn't mean you shouldn't do it. Sometimes "“I'm scared" and "I'm excited" are simply two sides of "this really matters to me."

Tell me if you have a goal that scares and excites you all together👇

🩵Riki

23/09/2026

Walk more. Overthink less.
💚Riki

22/09/2026

🩵Riki

18/09/2026

HEALTH IS SO MUCH MORE THAN EXERCISE & NUTRITION

A year ago, I was consumed by stress and anxiety. I felt overwhelmed, stuck, and disconnected from myself.

Fast forward to now... 💪🏼

I am feeling stronger, more energised, and so much more connected to myself again.

And this is why I am so passionate about health being SO much more than exercise and nutrition.

✨ It's sleep.
✨ It's balance.
✨ It's friendship and community.
✨ It's managing stress.
✨ It's having fun and doing things that fill your cup.
✨ It's calories... Yes, CALORIES! 😅

Getting enough food to fuel your body so that you can function optimally and have the energy to do the things you love.

One thing I hear A LOT as a personal trainer is clients telling me how LOW their calorie intake is.

Now, there are so many controversial opinions out there about calories, deficits, weight loss and everything in between. And honestly, that's not what I want to get into here.

What I DO want to talk about is this:

If you want to include exercise in your routine, you need to eat enough to fuel your body.

You cannot expect your body to perform at its best when you are running on empty.

People tell me they don't have the energy to get up and do a workout...

But then we chat about their day, and they've skipped meals, had a coffee or two, and barely eaten anything. 🤷🏻‍♀️

And I get it. Life gets busy. We all do it sometimes.

But I know from my own experience that when I don't eat enough to fuel my body, my workouts suffer.

I don't have the same energy.
I don't feel as strong.
I can't give my all.
And honestly... it just doesn't feel good.

This month hasn't been an ideal workout routine.

A few runs.
Some strength workouts.
A few weeks that didn't quite go according to plan.

BUT... I've shown up for at least 3 workouts a week and stuck to the habits I set for myself.

And slowly but surely... 💕

I'm building consistency, strength and a relationship with movement that feels good.

Sometimes, the win is simply showing up.
🤍 RIKI

17/09/2026

Consistency is showing up—but what happens when you have been consistent for six weeks and the scale has not moved?

This is where most people give up.

But before you decide that nothing is working, pause and look beyond the number on the scale. Are you feeling stronger? Do you have more energy? Are your clothes fitting differently? Are you making choices that support your goals more often?

Progress is not always linear, and the scale is only one measure of it.
Maybe instead of getting off the scale and reaching for that bar of chocolate in defeat... what if you kept on going, despite the number on the scale! Imagine what can happen if you just keep on persisting

Six weeks of consistency is not failure—it is a foundation. Sometimes the next step is not to quit, but to reflect, adjust the plan if needed, and keep moving forward.

If you need support setting a goal and creating a plan that works for you, book a free Reclaim Your Wellness Call and let’s chat.

14/09/2026

Consistency is key—but it doesn’t have to look the same for everyone.

For some people, consistency means a workout at the same time every day. For others, it might be a 30-minute workout today, a walk tomorrow, a run one day, and Pilates the next.

In an ideal world, we would all have perfect schedules and nothing would get in the way. But life is rarely that black and white.

Working toward a goal does require consistency. But consistency can also mean showing up for something—even when your original plan no longer fits the day.

Think about what you want to achieve, and most importantly, why you want to achieve it. Then create a plan that supports your life, rather than one that only works in perfect conditions.

Consistency isn’t about being perfect. It’s about continuing to show up.

Need support setting a goal and creating a plan that works for your life? Book a free Reclaim Your Wellness Call and let’s chat about how I can support you on your journey.

💜Riki

09/09/2026

TAPPING MY WAY TO LESS STRESS…
👆😂

Because apparently, in menopause, I can manage my stress…
but remembering WHY I was tapping in the first place is another story. 🤣

Anyone else?

One minute you’re focused, productive and completely on track…
and the next your brain has quietly left the group chat. 🧠👋😂

But honestly, there’s a serious side to this too.
Stress management and nervous-system regulation are such an important part of looking after ourselves — especially during the changes of midlife.

So yes… I’ll keep tapping. 👆
Even if I forget what I was saying halfway through. 😂

Tell me I’m not the only one! 👇

08/09/2026

Protein Snack CHOCLATE BALLS

- 75 g oats
- 2 tbsp ground flaxseed
- 1 tbsp maple syrup or honey
- 140 g peanut butter (or alternative)
- 40 g chocolate protein powder
- 1–3 tbsp milk or milk alternative
- Pinch of salt
Mix the oats, flaxseed, protein powder, and salt. Stir in the peanut butter and maple syrup/honey until combined. Add milk a little at a time just until the mixture is sticky enough to roll.
Roll into roughly 14 small balls, then chill for 20–30 minutes to firm up. Store refrigerated in an airtight container.

Enjoy!
💚Riki

02/09/2026

We spend so much time caring for others that we can easily forget to care for ourselves.
Self-care isn’t always bubble baths and quiet mornings. Sometimes it’s resting without guilt, setting boundaries, moving your body, nourishing yourself, asking for help, or simply taking a moment to breathe. 💚

✨ Want to be part of our community?
Please join our WhatsApp group where we can share our daily reflections, gratitude, little wins and encouragement throughout the month.
👇 Join us here:
https://chat.whatsapp.com/KgU2aj8YqkyBVYAnIGFH8A