Entries are OPEN for Sleekgeek's 38th

💪 8-Week Body Transformation Challenge! 🥗

QA: Niki Ryley loses 25kg in 4 months through pure determination.

Name: Niki Muller (neé Ryley)
Age: 43
Location: Howick, Kwazulu Natal

What do you do?
I am a personal assistant.

What else do you do? 
I like sewing, woodworking and gardening.


How long have you been a member of Sleekgeek?
For about a year

How did you find Sleekgeek?
It popped up on “suggested pages” on Facebook.

What is your favourite part of the Sleekgeek Community?
The support and motivation.  Have never seen someone putting others down in a post. It is always uplifting.


Describe the “old you” before you made your transformation. How did you get there and what were you like?
After my dad died 5 years ago, I basically gave up and didn’t care what I ate. I did absolutely no form of exercise and the weight just piled on. I knew I was getting fat so just bought bigger clothes. 

What ignited your initial motivation to change? 
I have a sunken bath with a full wall mirror and one day I was getting out the bath I looked at myself in disgust and said no more. 

What are some of the things that the new you does differently now? 
I eat much healthier and make sure I get my 10000 steps in every day, even if it means I walk up and down the driveway for the last 500.

What are some of the things that the new you still struggles with? 
Unfortunately, I am a smoker (hopefully not for long) so that impacts my running. 

If you could give yourself 1 piece of advice to help with that struggle, what would it be? 
If your mindset was right to lose all the weight, get your mindset right to just quit smoking.

Did you plateau, get stuck, or get disillusioned, or even slide backwards a bit on your journey? 
No, I have never been so motivated in my life and stuck to my journey for four months determined to loose 25kgs, which I did and have kept off the weight since February 2019.  

What is better since you got healthy?
I am a happier person, more active and I just love the new me. I get to be active with my daughter on some Sundays.


What’s your favourite form of exercise?
Definitely running and have started CrossFit. 

How long have you been training and how did you get started?
I started training in October 2018 with Parkrun. I walked the 5km in one hour cursing the entire time and battled with my breathing but I was back the next Saturday determined to improve my time with 10 seconds.  

What does your typical workout look like?
I work out 6 days a week, 4 days consist of a 5/10km run and 2 days an hour of CrossFit.  

Favorite exercise?

Least favorite exercise?
Burpees of course.

How does exercise make you feel?
Running frees my mind of the world. I feel less stressed and relaxed after a run. 

Do you prefer to train alone or with others? Why? 
Don’t mind either.  Training with others makes you push yourself harder. Sometimes training alone is my “me” time.

Most embarrassing training moment?
I have been one of the lucky ones with none… touch wood. 

Top 3 things you must have at the gym or in your gym bag?

  • My Garmin Vivoactive 3
  • My earphones
  • Water

Your next training goal?
To complete a marathon.  

Top 5 songs on your training playlist?
I have Spotify on my watch so no specific songs. I have a cardio and running playlist which I listen to. 

How has exercise/training/sport Changed your life?
Exercise, in general, has made me a fitter and stronger person. I can do more with my 8yr old daughter. 


What’s your favourite meal? 
A braai.

OK, now what’s your favourite healthy meal? 
Tuna/chicken salad.

Favourite protein?

Favourite fat? 
Definitely avo.

Favourite carbohydrate? 
Potatoe bake

What’s your nutrition philosophy / approach?
You do not need a diet to lose weight. Healthy portion sizes will make all the difference. 

How many meals a day do you eat?
3 meals and 1 snack.

Do you have a cheat meal/treat strategy?
No, if I feel like eating something I will have it in moderation.


Most memorable personal best achievement to date. Something you maybe never imagined you could do?
I’m a single mom so had to keep my self-motivated and set myself a goal which was reaching my weight loss goal in 4 months. Secondly finishing my first 21km a month ago.

Favorite quote?
Your life is like a coin.  You can spend it any way you wish, but you only spend it once. “

Favourite book?
Two little girls in blue. – Mary Higgins Clark

What inspires and motivates you? 
Seeing the results that you achieved by taking one step at a time. The compliments. 

For what are you most grateful?
My 8yr old daughter pushing me. Friends and family who stuck with me and for a new life and a new me. 

What do you want to say to other community members who might be nervous or hesitant to make a start?
Don’t wait until tomorrow, take that first step today and take it one day at a time. 

What are your top 5 tips for anyone starting on a healthy journey?

  • Show up, you will thank yourself after the exercise.
  • Don’t look at the scale, it is your worst enemy. Look at the measuring tape and clothes.
  • If you fall off the wagon, dust yourself off and get back on. It is not the end of the world.
  • Believe in yourself – anything is possible.  
  • Make it a lifestyle change and enjoy it. It really is not that difficult and you can still enjoy the foods you like but in moderation.  

​Sharing is caring ❤️​


Over R100,000 worth of prizes up for grabs

Summer bodies are made in winter.

The Sleekgeek Coaching Program

We’ll help you to build healthy habits and stay consistent so that you can live a better life.

(And never need to follow another diet ever again.)

Download the Sleekgeek Food List

Want a quick snapshot of what a healthy diet might look like?

We’ve put together a list of some of the healthiest foods that you can easily and immediately start adding to your diet to help you build a solid foundation of good health.

Get your FREE copy below 👇

By signing up, you’ll also get exclusive updates from Sleekgeek w/key health & fitness strategies. Unsubscribe easily at anytime.

Sleekgeek 21-Day Challenges

Build healthy habits, one day at a time.


Nutrition Challenge

Eat better, diet less.


Sleep Challenge

Sleep better, live more.


Movement Challenge

Move more, feel better.


De-Stress Challenge

Stress less, find peace.