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

22/10/2026

Magnesium may help improve sleep for some people, but it doesn't work the same way for everyone.

Before relying on supplements, focus on the basics. Avoid caffeine late in the day, manage stress, consider how alcohol affects your sleep, and build a relaxing bedtime routine. Putting your phone away and trying a short yoga routine may also help.

Key message:

Magnesium may be a useful addition, but healthy sleep habits should come first.

DM FATLOSS if you want a plan that actually works.

21/10/2026

You don't need to drink excessive amounts of water just because you're taking creatine. Focus on staying hydrated throughout the day and drinking enough water for your body's needs.

A daily intake of around two litres may be enough for some people, but hydration needs vary depending on activity, climate, and individual health. If you have kidney problems or are unsure whether creatine is suitable for you, speak with your doctor.

Key message:

Stay hydrated, use supplements responsibly, and check with your doctor if you have existing health concerns.

DM FATLOSS if you want a plan that actually works.

20/10/2026

Eggs are an excellent source of high quality protein that helps support muscle growth and maintenance.

Eating two to four eggs a day can fit into many people's diets. Don't overlook the yolks either, as they provide important nutrients alongside the protein in the whites.

The right amount depends on your overall diet and individual health needs, so focus on getting enough protein from a variety of foods.

Key message:

Eggs are a great protein source, and both the whites and yolks offer nutritional benefits.

DM FATLOSS if you want a plan that actually works.

19/10/2026

If you're already taking a combined magnesium supplement, be careful about adding extra magnesium on top of it. Taking multiple supplements can increase your total intake more than you realize.

Zinc and calcium may also be part of your supplement routine, but it's important to check your total doses and avoid overdoing it. Iron and vitamin D are other nutrients worth considering based on your individual needs.

Key message:

Always check your total supplement intake before adding more, especially when multiple products contain the same nutrients.

DM FATLOSS if you want a plan that actually works.

17/10/2026

Creatine every single day if you're perimenopausal or beyond. It's gonna help you to build lean muscle faster and help your energy recuperate again quickly in between workouts.

You'll be able to bounce back quicker and start seeing more results in terms of strength building, toning, and tightening everything up.

Key message:

Creatine can help support strength, muscle building, and recovery, especially when combined with regular workouts.

You wanna be having about 5 grams per day. You can mix it with water or whatever drink you want.

DM FATLOSS if you want a plan that actually works.

16/10/2026

Motivation naturally goes up and down. Hormones, stress, and sleep can all affect how you feel, so you can't rely on motivation alone to stay consistent.

Instead, make your routine simple. Have standard meal times, a regular breakfast, and set workout or walking times throughout the week.

When your habits are already planned, you have fewer decisions to make and less need to rely on motivation.

Key message:

Build routines you can stick to, even on days when motivation is low.

DM FATLOSS if you want a plan that actually works.

15/10/2026

Collagen can be a useful addition to your routine during perimenopause and beyond, but it shouldn't replace your regular protein intake.

It may support your joints, bones, hair, skin, and nails. Pair it with enough protein throughout the day to help maintain muscle as you get older.

If you're struggling to get enough protein from meals, a protein shake may also help.

Key message:

Collagen and protein serve different purposes. Prioritize enough protein while supporting your body with the right nutrients.

DM FATLOSS if you want a plan that actually works.

14/10/2026

One bad meal doesn't ruin your progress, and you don't need to wait until Monday to get back on track.

Avoid restricting your food or starving yourself to make up for an off plan day. Progress comes from consistency, not perfection.

Life happens. You might have an unplanned treat or a day that doesn't go to plan. That's okay. Focus on your next meal and keep moving forward.

Key message:

Stop restarting. Pick up where you left off and focus on your next meal, not your next Monday.

DM FATLOSS if you want a plan that actually works.

13/10/2026

Constant sugar cravings may be a sign that something is off with your energy balance. Before reaching for sweet treats, look at what's happening throughout your day.

Are you eating meals on time? Getting enough protein with every meal? Sleeping around seven hours a night? Managing your stress?

If you've recently followed a restrictive diet, your body may also be craving more energy. Start by checking your habits instead of stressing over the cravings.

Key message:

Check your meals, protein, sleep, and stress levels before blaming yourself for sugar cravings.

DM FATLOSS if you want a plan that actually works.

12/10/2026

Cardio isn't bad, but focusing only on cardio can mean missing out on the benefits of strength training.

Strength training helps maintain muscle, build strength, support your joints, and improve long term body composition. Cardio supports heart health and stamina, while daily walking helps you stay active.

The goal is to combine both. Make strength training your main focus while keeping your body moving.

Key message:

Prioritize strength training, but don't skip cardio and daily movement.

DM FATLOSS if you want a plan that actually works.

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