Fredrick Morais Fitness

Fredrick Morais Fitness 🏋️‍♀️ I help Women over 30 lose 5-10kg of Fat without sacrificing their favorite food 🔥
🏆 Gold Medallist at ICN Bodybuilding

04/02/2026

My top 4 glute exercises (and why they work).

What are your top 4?

03/02/2026

Stop overcomplicating fat loss.

Glory to God This is God’s work.I’m just the vessel. He gets all the glory.You don’t see the full picture in these photo...
16/11/2025

Glory to God
This is God’s work.
I’m just the vessel. He gets all the glory.

You don’t see the full picture in these photos.

You don’t see the tears. The breakdowns.
You don’t see Teagan hiding in oversized clothes, avoiding mirrors,
telling herself she’d “start Monday”… again.

You don’t see the pain that made her reach out
Not just from weight gain…
But from feeling out of control in her own body.

She started at 35.8% body fat.
She cried during her first few sessions
not from the workout, but from everything life was throwing at her.

Now?

She walks into the gym like a soldier.
She hits one hour stairmaster sessions without blinking.
She stepped on stage at a natural bodybuilding show with confidence you can’t fake.

And if you’ve ever done an hour on the stairs
you know this is a different woman.
Physically, yes. But mentally? Night and day.

But make no mistake this took zero excuses.

Teagan works a demanding full time job.
She didn’t miss:
A single session
A single cardio day
A single step target
Or a single gram off plan

She didn’t wing it.
She followed the blueprint to the letter.
And that’s why she now walks with power most women only dream of.

If you’re reading this while:
Hiding in your clothes
Doing “healthy” eating that leads to binges
Restarting every Monday with new fake motivation…

You don’t need more motivation.
You need a system, structure, and submission.

If Teagan can do it, so can you.

Drop “READY” and I’ll send you the blueprint she followed.
Let’s rewrite your story.
Let’s give God a reason to move through you next.

30/10/2025

DM me the word “Workout” Il send it to you

29/10/2025

Mums 40+… let’s be real.
You squeeze in the gym between work, kids, and everything else.
So when your back still doesn’t change,
it feels unfair.

Here’s how to finally feel your lats on pulldowns:
1. Use a thumbless grip to reduce bicep takeover
2. Drive shoulders down as you pull to activate more lat fibers
3. Slight lean back to stay in a stronger position
4. Elbows to your pockets for maximum lat engagement

EMG studies show these small tweaks significantly increase lat activation.
You deserve results for the effort you put in.

If you want a time friendly back workout built for busy mums…
Drop BACK in the comments and I’ll send it to you.

The Zero excuses System.

25/10/2025

Busy moms who feel tight,
sore, and rushed into every workout…
this is for you.

If you sit all day,
chase kids around,
and then jump straight into training,
your hips and lower back are paying the price.
That stiffness isn’t “normal.” It’s your body begging for a better routine.

Your simple fix:
Dynamic stretches before your workout
Static stretches after your workout

More mobility.
Less pain.
Better results.
Save this so your body stops fighting you every session.

Comment ROUTINE if you want the full warm-up and cooldown made for busy moms who don’t have time to waste.

22/10/2025

This is the only way to lose weight

Comment blueprint il send the formulas to you

19/10/2025

DM me the word “strategy” to get the free training

18/10/2025

Every rep. Every sacrifice.

All for this moment. 🎬

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Melbourne, VIC

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