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Reclaim Wellness with Riki

HEALTH AND OPTIMAL WELLNESS COACH
Personal Trainer &
Nutrition Coach

10/08/2026

A simple family-friendly meal that ticks the blood-sugar-balanced boxes!

I haven’t shared a recipe in a while, so here’s an easy one to add to your weeknight rotation: Simple Lentil Bolognese ❤️

Lentils are such a great addition to meals because they provide plant-based protein and plenty of fibre, both of which can help slow down the digestion and absorption of carbohydrates and support a steadier blood sugar response.

And the best part? You don't need to make your meals complicated to make them balanced.

✨ Carbohydrates – wholewheat spaghetti or lentil pasta
✨ Protein – lentils
✨ Fibre & nutrients – lentils + all those veggies
✨ Healthy fats – olive oil
✨ And add a simple side salad for even more colour, fibre and goodness 🥗

Simple food. Family-friendly. Nourishing. And no need to cook separate meals for everyone.

Because healthy eating doesn't have to mean complicated eating. 💛

👉 Save this one for your next family dinner!

💚Riki

07/08/2026

What does **health** actually mean to you?

When most people hear the word *health*, they immediately think...
🥗 Nutrition
🏃 Exercise
⚖️ Weight

But health is so much bigger than that.

If you were creating your own Health Wheel, what areas would you include?

Maybe...
💤 Sleep
❤️ Relationships
😊 Mental wellbeing
😌 Stress
🌱 Purpose
💪 Strength
🙏 Faith
🎨 Hobbies
😂 Fun
💼 Career
🌍 Community
..or something completely different.

Now here's the interesting part...

If you scored yourself from **1–10** in each area, where would you be today?

Not to judge yourself.
Not to compare yourself.

Just to become aware.

Because awareness is often the first step towards meaningful change.

👇 Tell me in the comments:

**What are the first 3 things you'd put around your Health Wheel?**

I'm excited to see how differently we all define "healthy."

💜Riki

05/08/2026

🩵Riki

03/08/2026

Your workouts deserve proper fuel.

For so long, we've been taught that if we just work out harder, we can "make up" for what we ate.

Honestly I was one those...

But that's not how our bodies work.

Exercise is one of the greatest gifts you can give yourself. It makes you stronger, improves your mood, protects your heart, helps you sleep better, and supports your long-term health.

But exercise isn't meant to compensate for under-fuelling, over-eating, or a pattern of foods that leave you feeling sluggish and depleted.

Real health isn't about punishing yourself in the gym because of yesterday's choices.

It's about giving your body what it needs:
🥗 Nourishing food.
💧 Plenty of water.
😴 Restful sleep.
🏃‍♀️ Regular movement.
💛 Grace on the days that don't go to plan.

You don't have to earn your food, and you don't have to "burn off" dessert.

Instead, build habits that help you feel stronger, healthier, and more energized—one choice at a time.

Because the goal isn't to be perfect.
The goal is to take care of the only body you'll ever have.

💚Riki

02/08/2026

Hellllooooo August!!!
LETS DO THIS

29/07/2026

I know I say this often, but I truly know how overwhelming it feels when you've fallen so far behind on your health that you don't even know where to begin.

For the longest time, I'd think, "I need to exercise more, eat healthier, drink more water, sleep better..." And because it felt like so much, I ended up doing... nothing.

What changed wasn't my motivation.
It was my approach.

I started with one decision:
I signed up for a race that felt challenging, but achievable. Not something that set me up to fail, but something that gave me a reason to begin.

Then I got myself a training plan.

Once I had that structure, I realised my water intake wasn't where it needed to be. Water is one of the most overlooked parts of our health, yet it affects our energy, performance, digestion, concentration... almost everything.

When that became a habit, I turned my attention to breakfast. I started fuelling my body properly so I had the energy for my workouts, steadier blood sugar throughout the day, fewer cravings, and less of those afternoon energy crashes.

I didn't change everything overnight.

I changed one thing.
Then another.
And another.

But if I'm honest, one of the biggest reasons I've stayed consistent is accountability.

Left to myself, it was always easy to say,
"I'll start tomorrow."
"Next Monday will be better."

Sound familiar?

This is exactly why I became a health coach.

Not because I have a perfect life or perfect habits—but because I've experienced what it's like to feel stuck, and I've learned how to move forward.

You don't need someone to hand you another restrictive meal plan.

You need someone who can help you figure out where your best starting point is, help you build habits that fit your life, and keep you accountable when motivation fades.

That's what I do.

If you've been waiting for "the right time" to start, maybe this is your sign.

Send me a message, and let's build a plan that works for you—one step at a time.

💛Riki

27/07/2026

Eating healthy can feel overwhelming when social media tells us we need to eat perfectly.
There's so much buzz about hitting your protein targets. But just because something says "high in protein" doesn't automatically make it a healthy choice.

The same goes for products labelled "low sugar" or "fat-free." They can still be highly processed or packed with ingredients that don't necessarily support your health.

Instead of chasing food labels, focus on building your plate with real, whole foods as often as you can. That's where the biggest health wins happen.

Instead of stressing over every ingredient, start with something simple: build your plate.

🥦 Half vegetables or fruit.
🍗 A quarter protein.
🌾 A quarter quality carbohydrates.
🥑 Add a little healthy fat.

That's it.

Not every meal will look perfect, and that's okay. Health isn't built by one salad or one takeaway. It's built by the choices you make consistently over time.

So next time you're wondering, "What should I eat?" don't overthink it. Just build your plate.

💬 Which part of your plate do you find hardest to include consistently—protein, veggies, healthy fats or carbs? Let me know below!

💚Riki

23/07/2026

As health coaches, we often use a tool called the Wheel of Life. It reminds us that our health is about so much more than food and exercise.

Sleep. Stress. Movement. Relationships. Purpose. Work. Fun. Community.

When one or more of these areas are out of balance, our health often feels it too.

For a long time, I was simply surviving. One thing I didn't realise I was missing was a sense of community. That absence quietly took its toll on my wellbeing.

Today, I got to combine two things that fill my cup—golf and friendship. 💚

I came home feeling lighter, happier, and honestly... on top of the world.

Sometimes improving your health isn't about doing something huge. Sometimes it's as simple as making time for a friend, getting outside, or doing something that brings you joy.

Small steps. Big impact.

So today, ask yourself: What is one small thing you can do this week to bring a little more balance back into your life?

20/07/2026

You don't need another diet—you need someone who understands your season of life. I help women build sustainable habits so they can feel energized, confident, and in control of their health again.

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