Fez 90Fit

Fez 90Fit Online coach for professional women 40+. Finally a sustainable approach to long term wellness

10/05/2026

Drinking more water
But still feeling thirsty

Here’s why

Water alone is not enough

Your body needs electrolytes
To absorb and use it properly

Without them

Water passes straight through
Instead of hydrating your cells

Electrolytes act as the transport system
Helping water get where it needs to go

Simple options

Electrolyte powders
Or natural salts

Key message

Hydration is not just water
It is water plus electrolytes

DM FATLOSS if you want a plan that actually works

09/05/2026

Want better cheese choices after 40
Here’s the ranking

Number 1
Cottage cheese
Highest protein
Low fat
Great for maintaining muscle

Number 2
Quark
Very high protein
Great for muscle support

Number 3
Feta
Lower calorie than most cheeses
Good calcium source

Number 4
Parmesan
Strong flavour
A little goes a long way

Number 5
Brie, Camembert, Wensleydale
Okay occasionally
Higher calorie
Lower protein

Avoid

Ultra processed cheese
And cheesy spreads

They can increase bloating
And cravings

Key message

Higher protein cheeses
Are the better option after 40

DM FATLOSS if you want a plan that actually works

07/05/2026

Low energy happens
But you can still make progress

Start with the minimum

Two workouts per week
That’s enough to stay on track

On better weeks
Push to four if you can

If fatigue is high
Listen to your body
And adjust

Remember

Energy and motivation
Go up and down
Progress is not a straight line

If you can’t face a workout

Go for a walk
Do something

Key message

Doing something always beats nothing

DM FATLOSS if you want a plan that actually works

06/05/2026

Need a quick breakfast
That actually works

This smoothie keeps it simple
And balanced

Start with

Half a cup of oats
For steady carbs

Add

One scoop of protein powder
Around 30g of protein

Then choose

Half a banana
Or a quarter avocado
For energy and healthy fats

Add berries
Strawberries, blueberries or raspberries

Include greens
Spinach or kale
You won’t taste them

Optional extras

Chia seeds
Peanut butter

Use water
No need for milk

Key message

Protein, oats and berries are the base
Greens make it complete

Treat this as a full meal
Not just a snack

DM FATLOSS if you want a plan that actually works

05/05/2026

Fat loss used to feel easier
So what changed

It’s not just age
It’s your lifestyle load

More responsibilities
Work, home, family
More on your plate daily

This leads to

Higher stress
Less sleep
Less recovery

All of this affects

Hormones
Energy
Fat loss progress

So the approach needs to change

Not more complicated
But more structured

Keep it simple
Build routines you can stick to

Key message

Simple and consistent
Always beats complicated

DM FATLOSS if you want a plan that actually works

04/05/2026

Does creatine need to be taken every single day to work?

Yes, it should be taken daily.

Creatine works by saturating your muscles over time. Taking it a couple of times a week isn’t enough to keep levels topped up. Consistency is what gives you the effect.

Minimum dose:
• 5g per day (about 1 teaspoon), great for muscle strength and performance.

Emerging research also shows creatine may support:
• Brain health
• Cognitive function
• Healthy aging

For additional brain benefits, some evidence suggests up to 10g per day (2 teaspoons).

Creatine isn’t a steroid. It’s naturally stored in your muscles. Supplementing simply increases your available energy for short bursts of effort, helping you push out that extra rep where real progress happens.

And no, there’s no need to cycle it.

If you’re training and want strength, muscle support, and long-term health benefits, take it every day.

Comment CREATINE if you want to know the best time to take it.

03/05/2026

Feeling tired is not just age
You can improve your energy daily

Here’s what to focus on

Number 1
Protein with every meal
Supports muscle
Keeps energy stable

Number 2
Walk every day
Improves blood flow
Supports metabolism

Number 3
Strength training
Builds muscle
Improves strength and joints

Number 4
Drink enough water
Around 2 litres daily
Dehydration causes fatigue

Number 5
Prioritise sleep
At least 6 hours
Earlier nights improve recovery

Key message

Energy is built through habits
Do these daily and feel the difference

DM FATLOSS if you want a plan that actually works

02/05/2026

If you feel bloated after eating
Your body is trying to tell you something

Number 1
You are eating too fast
Swallowing air causes bloating
Slow down your meals

Number 2
Your gut has changed
Hormones affect digestion
Track foods to spot triggers

Number 3
Too many raw greens
Healthy but harder to digest in large amounts

Number 4
High fat and high carb together
Can disrupt digestion and cause bloating

Number 5
High stress levels
Slows digestion
Leads to bloating

Key message

Bloating is a signal
Not something to ignore

Fix the cause
And your body will respond

DM FATLOSS if you want a plan that actually works

01/05/2026

Choosing the right yogurt matters
Especially over 40

Here’s what to go for

Number 1
Plain full fat Greek yogurt
High protein
Great for gut health
Keeps you full

Number 2
Icelandic yogurt Skyr
Very high protein
Low fat
Perfect snack option

Number 3
Plain natural yogurt
Decent option
Add protein or fruit to improve it

Number 4
Low fat flavoured yogurts
Usually high in sugar
Not as healthy as they seem

Number 5
Yogurt drinks
Very high sugar
Low satiety

Key message

Always check the label
Higher protein and lower sugar wins

DM FATLOSS if you want a plan that actually works

30/04/2026

Want to eat out without ruining progress
Here’s how to choose smarter

Number 1
Grilled protein meals
Fish or meat
Mediterranean, Turkish, Greek
High protein, low processed

Number 2
Sushi
Good protein and healthy fats
Just avoid rice-heavy options

Number 3
Grilled chains (like Nando’s)
Still good protein
Watch the sauces

Number 4
Italian meals
Pizza, pasta
High carbs, low protein

Number 5
High-calorie takeaways
Chinese, Indian
Very easy to overeat

Key rule

Protein first
If your plate is mostly carbs
You’re making it harder

DM FATLOSS if you want a plan that actually works

29/04/2026

Your morning routine sets the tone
For your metabolism all day

Avoid these common mistakes

Number 1
Coffee first thing
Spikes stress hormones
Can slow fat burning

Number 2
Skipping or delaying breakfast
Leads to cravings later
And poor food choices

Number 3
Starting with high-carb foods only
Cereal, toast, pastries
Causes blood sugar spikes

Number 4
Intense cardio on an empty stomach
Raises stress levels
Can slow metabolism

Number 5
No morning light
Disrupts your body clock
And hormone balance

Key message

Start your day right
And fat loss becomes easier

DM FATLOSS if you want a plan that actually works

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