Fez 90Fit, Derby (2025)

22/11/2025

THE PROTEIN LADDER FOR WOMEN OVER 40 💪💚

One of the BIGGEST reasons women over 40 struggle with weight loss is… not eating enough protein.
Low protein = faster muscle loss
More muscle = faster metabolism

So, increasing your protein is one of the quickest ways to flatten your belly, boost your energy, and finally feel strong again.

Here are 7 simple steps to get your protein UP:

1️⃣ Track your protein for 2–3 days.
You don’t need to count forever — just long enough to see where you’re at.

2️⃣ Add 10g more per day until you hit 90g.
Don’t jump from 30g → 90g overnight. Increase slowly so it feels easy.

3️⃣ Put protein on your plate FIRST.
Protein → Veggies → Carbs.
This stops you from accidentally “taking off the chicken.”

4️⃣ Have 25g within 90 minutes of waking.
Eggs are the easiest. Your metabolism will thank you.

5️⃣ Swap sweet snacks for sweet protein snacks.
Protein balls, protein flapjacks, Greek yoghurt, etc.

6️⃣ Add one liquid protein option daily.
A shake gives you ~30g for only ~100 calories. Super efficient.

7️⃣ Use the palm-size rule when eating out.
1 palm of protein = the right amount for that meal.
(For eggs: 2 eggs = 1 palm.)

Comment “PROTEIN” and I’ll help you hit your protein goals with ease. 💚

21/11/2025

Craving Carbs at Night? Here’s What You Actually Need to Fix

If you’re constantly craving carbs in the evening, rice, pasta, bread, or something sweet, it’s not just about willpower.

Here’s what’s really going on 👇
✨ Your mental attitude — sometimes, you just have to push through the craving and remind yourself of your goal.
🍎 Your afternoon snack — this is the gatekeeper for your evening meal. If it’s too small or lacking protein and fibre, your body will demand carbs later.

So before blaming dinner, look at your 3pm snack.

Make it more substantial (think Greek yoghurt + berries, or apple + nut butter), and you’ll be shocked how much easier evenings feel. 💪

DM me WORKOUT and I’ll help you fix this.

20/11/2025

The #1 Nutrient Women Over 35 Need for Fat Loss

Ladies over 35, here’s something most diets never tell you 👇

Once you hit 35, your body naturally starts losing muscle.
And less muscle = slower metabolism + harder fat loss.

The good news? You can control it, with protein. 💪

✅ Make protein the focus of every meal and snack
✅ Think: chicken, fish, eggs, lentils, beans, or Greek yoghurt
✅ Pair it with strength training for the ultimate fat-burning combo

So before your next meal, ask yourself:
👉 “Where’s my protein?”

It’s a small change that makes a massive difference.

Comment PROTEIN and I’ll help you turn this into easier fat loss after 35.

19/11/2025

FOUR DRINKS TO MELT THE MENOPAUSE POUCH 💚

These four drinks are scientifically backed to help reduce bloating, improve digestion, and support fat loss during menopause. Take notes!

1️⃣ Warm Lemon & Ginger Drink (Morning)
• Calms bloating
• Boosts digestion
• Reduces water retention
How to make it:
– Warm water
– Juice of ½ a real lemon
– Fresh ginger slices (no powder!)
– Optional: pinch of turmeric

2️⃣ Cinnamon & Green Tea (Late Morning / After Lunch)
• Cinnamon balances blood sugar
• Green tea boosts metabolism & energy
How to make:
– 1 cup green tea
– ½ tsp cinnamon
– Optional: squeeze of lemon

3️⃣ Apple Cider Vinegar Drink (Before Lunch or Dinner)
• Reduces bloating
• Curbs appetite & sugar cravings
How to make:
– 1 tbsp ACV
– Warm water
– Optional: squeeze of lemon (only once per day!)

4️⃣ Turmeric Calming Drink (Between Lunch & Dinner)
• Anti-inflammatory
• Supports hormone balance
• Calms the gut
How to make:
– ½ cup warm milk (any milk)
– ½ tsp turmeric
– Pinch of black pepper

Comment “DRINKS” and I’ll help you lose that belly pouch.

18/11/2025

When’s the Best Time to Work Out for Maximum Fat Loss? 💪🔥

Here’s a little secret, if you work out when you’ve got the most energy, you can burn up to 20% more calories! 😮

It doesn’t matter how fit or strong you are, the key is timing ⏰
When your energy is higher (for some it’s morning, for others it’s evening), you’ll:
✅ Push harder
✅ Take fewer breaks
✅ Burn more fat

So, the best time to work out? 👉 When you feel your strongest and most energised.

DM me ENERGY to learn how to find your fat-burning sweet spot!

17/11/2025

The Menopause Anti-Bloat Routine

Feeling bloated during perimenopause or menopause is super common, but you can do something about it! Here are six things to help flatten your stomach and feel lighter:

1️⃣ Warm water within 30 minutes of waking
Optional: squeeze in a bit of lemon, but just warm water alone kickstarts digestion and helps reduce bloating.

2️⃣ Eat one fermented food every day
Kefir, sauerkraut, or pickles support gut health. Add a teaspoon of sauerkraut to lunch or ½ cup of kefir daily.

3️⃣ Swap bread for lentils twice a week
If you love bread, try replacing it with lentils a couple of times—this reduces bloating from daily carbs.

4️⃣ Chew your food thoroughly
Slowing down helps your stomach prepare for digestion and reduces gas.

5️⃣ Take a 5-minute walk after every meal
Breakfast, lunch, dinner, or snacks, this helps move food through your system and prevents bloating.

6️⃣ Track your bloating daily
Note what you eat and how you feel by bedtime. This helps spot food intolerances you might be missing.

💚 Comment “ANTI-BLOAT” and I’ll DM you how to get that bloating gone!

16/11/2025

🔥 The Cortisol Cool-Down Code Every Woman Over 40 Needs

Ladies over 40, if your cortisol is high, your body goes into fat-storing mode.
That’s why losing weight feels impossible when you’re stressed.
Here’s the 7-step cortisol cool-down code to get your body back into fat-burn mode 👇

1️⃣ Identify 5 daily stress triggers
Grab a pen. Write them down. Morning chaos? Work pressure? Home stress? Awareness = control.

2️⃣ Block out 30 minutes of quiet time
Meditate, pray, sit in silence — anything that calms your nervous system.

3️⃣ Take 4 slow belly breaths before every meal
This reduces cortisol spikes from eating and improves digestion.

4️⃣ Walk for 10 minutes when you feel stressed
It’s scientifically proven to drop cortisol fast.

5️⃣ Take magnesium before bed
Better sleep = lower stress = easier fatloss.

6️⃣ Keep your phone OUT of the bedroom
No more stress the moment you wake up.

7️⃣ Track your mood morning + evening for 7 days
You’ll see patterns that explain exactly why your evenings or mornings feel worse.

When cortisol drops… fatloss becomes easier, your stomach calms, cravings reduce, and your energy stabilises.

Comment “CORTISOL” and I’ll guide you on how you can lose weight without feeling stressed. 💚

15/11/2025

Can You Lose Weight Without Intense Exercise?

Ladies over 40, yes, you can reach your goal weight without doing intense workouts.

You can reach your target weight by simply walking and focusing on your food.
Weight loss is actually 80% diet.

Can you get strong without strength training?
No.
Can you get toned?
No.
Can you boost your energy massively?
Not really.

But can you hit your target on the scales without workouts?
Absolutely.
Just commit to walking each day and dial in your nutrition — the fat will come off.

Comment WALK and I’ll DM you the exact walking + food structure women over 40 use to drop 5–10kg. 💚

14/11/2025

Ladies over 40, your evening routine can make or break your fat loss progress! 🌙

You could have a perfect morning, smash your workout, and eat clean all day but if you get the evening wrong, your body could end up storing belly fat overnight.

Here are 5 simple evening habits to avoid 👇

1️⃣ No snacking after dinner — it’s the fastest way to store fat overnight.
2️⃣ Skip alcohol and sugary drinks — they mess with your hormones and sleep.
3️⃣ Turn off screens 1 hour before bed — blue light stops your body from winding down.
4️⃣ Add protein to your evening meal — it reduces late-night cravings.
5️⃣ Sleep before midnight (ideally before 11PM) — your best fat-burning hours happen earlier in the night.

Small tweaks before bed can make a huge difference in how your body burns fat while you sleep 😴🔥

DM me EVENING for your free guide on how to burn more fat overnight naturally!

13/11/2025

5 Hidden Habits Making Your Menopause Belly Swell (and How to Fix Them Fast) 🌸

If your stomach constantly feels bloated or inflamed, it’s not always fat gain.

For many women over 40, it’s actually down to a few sneaky daily habits that trigger inflammation and water retention.

Tweak these and you’ll notice a flatter, calmer stomach, often overnight.

Here’s what to avoid 👇

1️⃣ Artificial sweeteners – Swap them for natural ones like stevia or a drizzle of honey 🍯
2️⃣ Too much salt at dinner – Leads to morning bloat! Cut back and drink more water 💧
3️⃣ Poor gut health – Add sauerkraut, kefir, or kimchi daily to reduce inflammation 🥦
4️⃣ Eating fruit after meals – Have berries before your main meal to prevent acid-triggered bloating 🍓
5️⃣ Eating while stressed or distracted – Slow down and eat calmly to avoid overeating and trapped air 🧘‍♀️

Small changes. Big difference. You’ll feel lighter, leaner, and far more comfortable, without even losing a pound.

DM me BLOAT for more details..

12/11/2025

The 5-Minute Morning Trick for Faster Fat Loss 💥

Your first 90 minutes decide how your body burns fat all day — and most women get it wrong.
Do these 5 quick habits to reset your hormones and boost energy:

1. Get sunlight within 10 minutes of waking
2. Drink water with pink salt + lemon before coffee
3. Move for 5 minutes — stretch or light workout
4. Eat a protein-packed breakfast
5. Don’t scroll your phone first thing

Start your day right and set your body up for fat loss success.

💬 Comment WORKOUT and start losing weight today!

11/11/2025

6 Must-Have Vitamins for Weight Loss During Menopause 💊 (Women 40+)

LADIES OVER 40 ✨ Struggling to lose weight during menopause?
These 6 vitamins can supercharge your metabolism, mood & energy 👇

1. Vitamin D — 1,000–2,000 IU/day
Supports fat metabolism, boosts energy + mood

2. Vitamin B12 — 500 mcg/day
Speeds up metabolism, sharpens focus, lifts energy

3. Vitamin C — 500–1,000 mg/day
Lowers cortisol, improves skin, speeds recovery

4. Vitamin E — 200–400 IU/day
Balances hormones + gives antioxidant protection

5. Vitamin K2 — 90–120 mcg/day
Prevents fat storage in the wrong places + strengthens bones

6. Vitamin B6 — 50–100 mg/day
Boosts mood + helps break down protein

These little boosters can make a BIG difference to your weight loss journey 💪

Comment “GUIDE” and I’ll send you my Survival Travel Guide for eating out while losing weight.

Fez 90Fit