Ryker Coaching

People ask how I balance training, six kids, homeschooling, the house, sleep, work, and staying sane…

I don’t. 😂

I just rotate which one I’m neglecting.

This week it’s the house.

Last week it was my sanity.

Next week? Probably laundry.

The secret isn’t balance.

It’s knowing that some seasons are about keeping the important balls in the air and accepting that a few plastic ones might hit the floor.

And somehow… everyone is still fed, loved, and alive. 💪😂

The older I get, the less complicated life becomes.

I’ve learned that alcohol never improved my life.

A walk, a workout, a good night’s sleep, and time with God always do.

I’ve learned that health isn’t about being skinny.

It’s about stewardship.

Taking care of the body God gave you.

I’ve learned that peace doesn’t come from having everything you want.

It comes from knowing the One who is in control.

At 46, my priorities look a lot different than they did at 26.

And honestly?

I’ve never been happier. ❤️✝️💪

When I stepped on the scale at 205 and my shorts felt like they were crushing my waist I knew I needed to make some changes ASAP ⏳

🛟 SAVE this post so you can start making progress on your weight-loss goal TODAY👍 without having to weigh and log everything I put into my mouth

🥂1. I stopped drinking every weekend. I will drink occasionally now but the constant calorie overload and stalling of my metabolism was killing my waistline.

🥩1. I ate Protein at every meal. When prepping at home I add my protein 1st, then veggies and finally the smallest portion is my carbohydrates, rice or potatoes. If I ate out I ordered double protein 😉

🏋️‍♂️1. I had been working out and gaining weight each month but when I really thought about it my intensity was trash. I committed to working out as hard as my body would allow. I lifted weights 4-5x per week and trained with more focus. This means I made sure I squeezed each muscle as much as possible during each exercise; for example with leg extensions I made sure I squeeze my quads as hard as I could.

🚶‍♀️1. The amount of steps I was getting everyday had also dipped. I increased my steps back up to 10000 every day. So no matter where you are bump that up at least 2k steps per day.

🛌1. My sleep had completely fallen off the rails. I already sux at sleeping and sleeping less was definitely not helping my current situation. I’m still not regularly getting 7-8 hours but getting closer to 6 consistently 🫣 I know I know I need to do better with it.

Doing these will not change your situation over night but with consistency you’ll be well on your way to being 25 pounds in 12 weeks.