Fez 90Fit, Derby (2025)

29/11/2025

Feeling stressed with work, assignments and presentations?

And you end up snacking while you're working?
Here are the best low calorie snacks to keep you focused instead of frustrated:

✨ 1. Berries
Blueberries, strawberries and raspberries are top tier.
Naturally sweet, low in calories and packed with antioxidants that support stress levels.

✨ 2. Popcorn
Go for homemade if you can.
Light, crunchy and keeps your hands busy without loading up the calories.

✨ 3. Chewing gum
A brilliant trick if you don’t have any gut or jaw issues.
It keeps your mouth occupied and helps reduce the urge to over snack.

Simple swaps that save your waistline and your focus.

Comment RESET and I’ll help you next. ♡

28/11/2025

Is Matcha Green Tea Good for Weight Loss?
Let’s break it down simply 👇

When it comes to accelerating weight loss and boosting metabolism, green tea is actually the number 1 hot drink to help you burn fat.

💚 Green Tea:
Green tea is the number 1 drink you can have if you want to
burn more fat
boost your metabolism
support healthy and steady weight loss

It is one of the few drinks with real evidence showing it helps with fat burning.

💚 Matcha:
Matcha is a form of green tea, but there is no strong evidence that matcha specifically boosts metabolism or burns fat faster.
Is it healthy? Yes.
Is it a magic fat burning drink? No.

If your goal is fat loss, especially stubborn menopausal weight, green tea is the better choice.

27/11/2025

Struggling With Emotional Eating During Menopause? Try This…

Emotional eating is REAL, especially during menopause.
When you’re happy, sad, stressed, or even just tired, food can quickly become the “go-to.”

Next time those cravings hit, remember this simple tool: HALT ⏸️

✨ H = Hungry
✨ A = Angry
✨ L = Lonely
✨ T = Tired

👉 Step 1: Pause for just 2 minutes.
Take a deep breath before reaching for food.
👉 Step 2: Ask yourself which emotion you’re really feeling.

This little pause can be the difference between reacting to your emotions and making a choice that truly supports your body. 💖

Ladies over 40, what’s YOUR biggest emotional eating trigger? Drop it in the comments 👇 or DM me “STOP” and I’ll share a tip that can help you break the cycle.

26/11/2025

🌸 5 Hidden Habits Keeping Your Menopause Belly Bloated

These habits quietly make your stomach look more swollen, especially during peri- and post-menopause. Here’s what to avoid if you want a flatter, calmer tummy 👇

1️⃣ Cut artificial sweeteners
Swap them for tiny amounts of natural options like stevia or ½ tsp honey. Your gut will thank you.

2️⃣ Limit salty dinners
High-salt meals = waking up bloated. Keep evenings low-salt and drink more water earlier in the day.

3️⃣ Add gut-friendly foods
Kefir, kimchi, live probiotic drinks, sauerkraut, even 1 tsp a day can transform your gut health.

4️⃣ Eat berries before meals, not after
Strawberries, blueberries & raspberries are great, but the acid after a meal can trigger bloating. Have them beforehand instead.

5️⃣ Don’t eat when stressed or distracted
You naturally eat more and digestion slows down, causing gas & bloating. Slow your eating and breathe between bites. 💛

💚 Comment “RESET” and I’ll help you reduce bloating and shrink your menopause tummy the right way.

25/11/2025

Ladies over 40… if you’re doing all the “right” things and still struggling to lose belly fat — this might be your missing piece.

💥 It’s not HIIT. It’s not long cardio.
It’s WALKING, the most underrated weight loss tool!

🚶‍♀ Unlike intense cardio that can burn muscle (and slow your metabolism), walking keeps you in the fat-burning zone without the side effects.

✨ Start with just 5,000 steps a day and watch how your body responds, especially your lower belly.

Save this as your gentle reminder that small, consistent action still counts.

24/11/2025

THE 7 FOODS THAT QUIETEN YOUR HORMONES AT NIGHT 💚

Poor sleep + late-night cravings usually mean your cortisol (stress hormone) is too high.
When cortisol is up, your body won’t burn fat overnight.

These 7 foods help calm your hormones so your body can finally switch into fat-burning mode while you sleep:

1️⃣ A small protein snack in the evening
Turkey, chicken breast, Greek yoghurt — keeps blood sugar steady and stops cravings.

2️⃣ Magnesium-rich foods
Pumpkin seeds, oats, dark leafy greens. Magnesium helps calm the nervous system.

3️⃣ Chamomile tea
Boosts melatonin and prepares your body for deeper sleep.

4️⃣ Flax seeds
Amazing for hormone rebalance. Add to yoghurt, porridge, or smoothies.

5️⃣ One kiwi a day
Helps with sleep quality AND supports immunity.

6️⃣ No caffeine after 6 PM
Even “decaf” can disrupt hormones for women over 40.

7️⃣ Avoid sweet treats + carbs after 6 PM
They spike cortisol and keep your body out of fat-burning mode overnight.

Comment “RESET” and I’ll help you balance your hormones so you can lose weight while you sleep!

23/11/2025

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.

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!

Fez 90Fit