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Felicia Stewart Ceaser

@fchealthwellness

101.1K

followers

3987

following

ISSA CPT, Beaumont
Helping women 40+ lose fat + find balance 💕
Walking • Bodyweight • Protein-packed meals
Because restriction ain’t the vibe 😌

POSTS STORIES REELS TAGGED

10 boring things I do that keep me moving, strong & lean after 50:

1. I walk every day. Nothing fancy. I just make getting my steps in a priority.

2. I add incline instead of always adding speed. I don’t need to run to make my walks more challenging.

3. I warm up before increasing the incline. I start flatter and gradually work my way up. My calves appreciate me for that. 😂

4. I use the talk test. Most days I’m breathing harder, but I can still carry on a conversation.

5. I increase ONE thing at a time — time, speed, incline OR steps. Not everything at once.

6. I walk even when I don’t have time for a full workout. 10 minutes counts. 15 minutes counts. It all adds up.

7. When I walk on an incline, I stand tall and don’t hang on the rails. If I have to hold on for dear life, that incline is too damn high. 😂

8. I know my baseline. I pay attention to how many steps I’m already getting instead of randomly deciding I need 10,000 tomorrow.

9. I build my steps gradually. If I’m averaging 4,000, I’ll work toward 4,500 or 5,000 — not jump straight to 10K and hate my life by Wednesday.

10. I stopped chasing perfect and started chasing CONSISTENT. Miss a day? Fine. I get right back to it.

My rule: NEVER MISS TWICE.

Walking isn’t flashy. And that’s exactly why people underestimate it.

If you’re over 40 and you’re ready to start walking but have no idea where to begin, I made a FREE beginner walking guide that shows you how to find your baseline, build your steps, understand Zone 2 and start progressing without trying to do everything overnight.

The walking pad I use is the Merach W60. It goes to 4mph, has a 12% incline and you can Bluetooth your phone to it. It tracks your steps, speed, calories burned and distance. Here’s the link:

Merach W60 https://shop.tiktok.com/us/pdp/1732404989052031679?_t=ZT-99yeZ5C1jAM

Comment WALK and I’ll send it to you. 🚶🏽‍♀️ by @fchealthwellness

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25 days ago

Bra bulge and back fat are two areas I hear women complain about ALL the time. And no, I’m not about to tell you two exercises will magically burn fat off one specific area. 😂

But you CAN strengthen and build the muscles in your back, and these are two simple exercises I love for doing exactly that.

🔥 Upright rows — 3 sets of 10–15
🔥 Single-arm rows — 3 sets of 10–15 each side

Pair strength training with your walking/cardio, enough protein, and nutrition that supports your goals. THAT combination is what changes your body over time.

And you do not need a whole home gym. One kettlebell can do a whole lot of work.

I prefer the soft ones because my floors — and my toes — have been through enough. 😂

Kettlebell linked below. ⬇️

#Genxwomen #BackWorkout #KettlebellWorkout #StrengthTraining #HomeWorkout by @fchealthwellness

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a month ago

100,000 of us?! I’m still trying to wrap my head around it. 🥹🤍

A few weeks ago, I was simply sharing my workouts and my journey, hoping they might reach someone who needed a little encouragement. Somehow, that little hope grew into this incredible community of 100,000 people!

Whether you’ve been here from the beginning or just found my corner of the internet, thank you for being here. Every like, comment, share, kind message, and bit of support means more to me than I can say.

I’m still showing up, still working my 12-hour shifts, and still building this one post at a time. I love y’all, and I’m so grateful we reached this milestone together. ✨

Comment a 🦋 if you’re celebrating with me, then tell me when you joined this community—or what first brought you here. I want to hear your story! 100K is only the beginning.
#GenXfitness #athomeworkouts # by @fchealthwellness

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12 hours ago

🎉🎁 WEIGHTED VEST GIVEAWAY!! 🎁🎉

LADIESSSS!! 💕 I’m giving away a WEIGHTED VEST, and one lucky lady is about to add a little something extra to her walking routine! 🚶🏽‍♀️💪🏽

Whether you’re getting your steps in outside, walking on your treadmill, or doing laps around your neighborhood, I want to help you keep moving and getting stronger!

And because I LOVE seeing women prioritize their health, I decided to have a little fun and give something back! 🥰

💕 HERE’S HOW TO ENTER:

1️⃣ FOLLOW Felicia Ceaser Health & Wellness on Instagram.

2️⃣ LIKE this Reel. ❤️

3️⃣ COMMENT “I’M IN!” below!

🎁 THE PRIZE: One weighted vest! The winner gets to choose from available colors and weights.

📅 GIVEAWAY ENDS OCTOBER 14, 2026!

🏆 Winner will be selected at random and announced after the giveaway closes.

✨ Open to women of all ages, subject to giveaway eligibility rules. No purchase necessary.

💕 Feel free to share this Reel with your walking besties so they can enter too!

Good luck, ladies!! 🦋💪🏽

Stronger. Healthier. Happier. YOU. 💕

This giveaway is not sponsored, endorsed, administered by, or associated with Instagram. Full eligibility and giveaway rules:

#WeightedVestGiveaway #WomenWhoWalk #WalkingForFitness #weightedvest by @fchealthwellness

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10 days ago

I updated my Walking + Zone 2 for Fat Loss guide and made it a whole lot better.

Now it covers how to find your Zone 2, your heart-rate range, incline walking, a simple starter plan, and how strength, protein and recovery all fit into the bigger picture.

So if you grabbed the old version, go get this one too because this is the updated version I’m using from here on out.

And yep, it’s still free.

Grand the link in my bio or comment “WALK” to get yours 🫶🏽 Promotional graphic for a free Walking + Zone 2 for Fat Loss guide for women 40+. The design uses soft coral, cream, navy and light blue colors and features Felicia Ceaser in workout clothing. Text highlights Zone 2 walking, heart-rate guidance, incline walking, a simple starter plan, strength training, protein and recovery. by @fchealthwellness

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10 days ago

👟 You can save 100 workouts to your phone…

or you can put your shoes on and actually do one.

Which one do you think is gonna change your body?

Exactly.

That’s why I keep saying consistency matters more than having the “perfect” workout.

At some point, you stop starting over every Monday.

You stop bouncing from one plan to the next.

You start building stamina, getting stronger, and making movement part of what you actually do.

That’s what I’m after.

Especially at 51.

I don’t need another workout sitting in my phone collecting dust. I need something I can actually fit into my real life and keep doing.

Today that looked like my weighted vest, some run/walk intervals, and getting my ass outside. 😂

Run.
Recover.
Repeat.

Nothing crazy. I just did the work.

Because the workout that changes your body isn’t the one you save.

It’s the one you keep doing.

If you’re trying to start walking more but don’t really know where to begin, my Walking Method for Fat Loss will help you build up without feeling like you have to go from zero to doing the absolute most.

Comment Walk to grab yours 🦋 by @fchealthwellness

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12 days ago

The workout is done, but apparently dinner didn’t cook itself. Imagine that lol

I’m working on simple, high-protein meal ideas for women 40+, and I want your input.

What would help you most?

A — Fewer ingredients
B — Ready in 20 minutes
C — Leftovers for tomorrow
D — One meal the whole family eats

Drop your letter—and tell me what makes dinner a struggle in your house. by @fchealthwellness

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15 days ago

Eating high protein doesn’t have to mean meal prepping for 4 hours every Sunday. 😩

Especially after 40, I want my meals to be simple, satisfying and built around protein — because I’m trying to support the muscle I’ve worked too damn hard for. 😂💪🏽

My basic formula is simple:

Start with a solid protein source
Add vegetables
Add healthy fats
Add carbs based on your needs and activity
And when life gets crazy? Have some grab-and-go options READY.

Because some days I can make steak and eggs.

Other days it’s protein coffee, Greek yogurt and GO.

The goal isn’t to eat perfectly.

It’s to have enough easy options that you don’t have to start over every Monday.

SAVE this carousel for breakfast, lunch, dinner, snack-box and grab-and-go ideas.

And if you’re a woman 40+ trying to figure out how to put protein + strength training + walking together without making fitness your second full-time job…

👀 Stay close. I’m working on something specifically for us.

#WomenOver40 #WomenOver50 #HighProteinMeals #HighProteinIdeas #MidlifeFitness by @fchealthwellness

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16 days ago

I used to think getting back in shape meant I needed to completely overhaul my life.

More workouts. More cardio. More rules.

Nope. 😂

What I needed was something I could actually keep doing — especially on the days when work is crazy, I’m tired, or I simply don’t feel like it.

Walking. Strength training. Protein. Repeat.

Nothing fancy about it. But consistency will beat the perfect plan you only follow for two weeks every single time.

I’m not motivated every day. I just stopped depending on motivation.

What’s ONE thing you’re working on being more consistent with right now? 👇🏽 by @fchealthwellness

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17 days ago

You don’t need 10 different exercises to get a good workout. You need a few solid movements, good form, and consistency. 💪🏽

If you’re new to kettlebells, slow it DOWN and learn the movement first. Sit your hips down, keep your chest up, control the weight, and don’t worry about trying to keep up with anybody else.

This is exactly why I love kettlebell training for women 40+ — one weight can give you a full-body strength workout right at home. No gym. No complicated machines. No two-hour workout.

And yes… that little kettlebell will humble your ass QUICK. 😂

I’m putting together more beginner-friendly at-home workouts like this for women who want to get stronger, build muscle, and get back in shape without living in the gym.

👇🏽 Comment HOME and I’ll send you a FREE sample workout from my upcoming program.

#KettlebellWorkout #WomenOver40 #StrengthTraining #HomeWorkout #BeginnerWorkout by @fchealthwellness

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19 days ago

Y’all kept asking about my arms… so here you go. 😂💪🏽

One of the biggest questions I got after my kettlebell video was “What do you do for your arms?”

THIS. 👆🏽

You can do this entire workout at home with a set of dumbbells.

8–12 reps of each exercise × 4 rounds. Choose a weight that actually challenges you while still allowing you to keep good form. If those last few reps are always easy, it might be time to stop babying those dumbbells. 😂

SAVE this workout so you have it for your next upper-body day—and follow because I’m turning more of the questions y’all left on that kettlebell video into workouts you can actually use.

No gym required. Just some weights, a plan, and consistency. 💪🏽

#UpperBodyWorkout #DumbbellWorkout #WomenOver40 #HomeWorkout #StrengthTrainingForWomen by @fchealthwellness

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20 days ago