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Rueben Hewitt

@FitFastCoach

Jun 10, 2023 • 10 tweets • 7 min read • Read on X

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One in three adults aged 50+ dies within a year of suffering a hip fracture.

Why?

Because balance and stabilization are vital to your survival.

Here are all the exercises you should do to avoid becoming a 50-year-old statistic:

// 𝐂𝐎𝐑𝐄—𝐒𝐓𝐀𝐁𝐈𝐋𝐈𝐙𝐀𝐓𝐈𝐎𝐍

Ball cobra
📽️bit.ly/42FCzj2

Side plank
📽️bit.ly/3WWlmAw

Ball bridge
📽️bit.ly/3CmFTow

Quadruped opposite arm + leg raise
📽️bit.ly/3J7dVR8

// 𝐂𝐎𝐑𝐄—𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇

Knee-Up
📽️bit.ly/3qEJgVe

Cable Lift
📽️bit.ly/43Qq0lP

Cable Chop
📽️bit.ly/43uenBp

Reverse Hypers
📽️bit.ly/43uMF7f

// 𝐂𝐎𝐑𝐄—𝐏𝐎𝐖𝐄𝐑

Soccer Throw
📽️bit.ly/3J3OwId

Side Medicine Ball Oblique Throw
📽️bit.ly/3J65cyV

Medicine Ball Back Extension Throw
📽️bit.ly/3P5DMge

// 𝐁𝐀𝐋𝐀𝐍𝐂𝐄—𝐒𝐓𝐀𝐁𝐈𝐋𝐈𝐙𝐀𝐓𝐈𝐎𝐍

Single-leg Windmill
📽️bit.ly/3J56j1N

Single-leg Arm And Leg Motion
📽️bit.ly/43RvkW8

// 𝐁𝐀𝐋𝐀𝐍𝐂𝐄—𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇

Reverse Lunge To Balance
📽️bit.ly/3qw5GHX

Single-leg Squat With Cable Assistance
📽️bit.ly/43Vo8IF

// 𝐁𝐀𝐋𝐀𝐍𝐂𝐄—𝐏𝐎𝐖𝐄𝐑

Single-leg Hop: Frontal Plane
📽️bit.ly/3WWp90I

Single-leg Hop: Sagittal Plane
📽️bit.ly/3MZTZkn

Single-leg Hop: Transverse Plane
📽️bit.ly/3qD182I

Combine the above with the following habits, and you'll be better prepared for aging than any of your peers:

—Avoid sugar
—Sleep 8 hours
—Walk 8K steps
—Call your parents
—Practice mindfulness
—Resistance train 3x/week
—Eat natural food 80% of the time

If there was a 100% chance you'd be 20lbs lighter this summer,

Would you take it?

@FitFastCoach

P.S.

This account teaches busy people
to be healthier and more productive

For better health, energy & physique:

➕Follow me @FitFastCoach

➕RT the tweet below; it may help a friend

https://twitter.com/FitFastCoach/status/1667521423701671938

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More from @FitFastCoach

Rueben Hewitt

@FitFastCoach

Nov 12, 2025

10 years ago, Greg Plitt died while chasing greatness.

The biggest fitness icon of his era.

Though his life ended at 37, his lessons on self-mastery still shape the fitness world today.

Here are 5 of his most powerful ones: 🧵

For those unfamiliar with Greg Plitt:

• 200+ magazine covers
• Fitness model of the decade (2000-2010)
• Inspiration for the iconic physiques in 300
• Legacy continues to impact millions worldwide

"Motivation gets you started; habit keeps you going"

MOMENTUM IS EVERYTHING

Greg understood that. Momentum builds when you have systems to carry you through low-motivation days. They make transformations inevitable—so helping clients find theirs is a core part of my coaching.

Read 9 tweets

Rueben Hewitt

@FitFastCoach

Sep 17, 2025

The silent killer that starts at 30.

Muscle loss.

By 50, you’ve lost 28+lbs of muscle.
By 60, you’re fragile.
By 70, standing up is a struggle.

Fix it now... before it’s too late:

The #1 muscle killer isn’t age. It’s inactivity

Muscle doesn’t magically vanish after 40. It's that you stop using it:

🚫You sit all day
🚫 Lift nothing heavy
🚫Move less each year

Muscle adapts to what you demand from it. Stop using it and you lose it.

Here’s how to fix it:

1. Walk like your life depends on it... because it does.

If you can't hit 8K steps you're in trouble.

Walking keeps muscles active, boosts blood flow, and protects joints.

80-year-olds who walk stay independent.
Those who don’t end up in wheelchairs

Which will you be?

Read 12 tweets

Rueben Hewitt

@FitFastCoach

Aug 27, 2025

I’m 38.

I stay around 10% body fat year-round.

No tracking.
No restrictive diet.
Just 3 hours of exercise per week.

In a country 🇺🇸 where 71% of adults are obese or overweight...

These are the fat-loss rules my son will grow up with:

1. Eat fish a few times per week.

You’ll lose more fat, even if you eat the same number of calories. This is backed by research and personal experience.

2. Creatine and protein powder are the only fitness supplements you need. Skip the fat-burners, Ozempic, and gimmicks.

P.S.

Testosterone levels have dropped 52% since the 80s.

So I found 17 Superfoods to enhance your T-levels naturally.

Grab my testosterone-optimization guide for free below (usually reserved for clients)

17tboostingsuperfoods.carrd.co

Read 25 tweets

Rueben Hewitt

@FitFastCoach

Aug 21, 2025

They told you ‘calories in, calories out’ was all that mattered.

That lie is why your belly fat won’t budge.

Here’s the truth the fitness industry won’t admit: 🧵

Your body doesn’t count calories. It responds to threats

When it thinks it’s under attack, it triggers hormonal changes that stall fat loss.

It's why many of my clients felt stuck "doing everything right” before we started.

4 reasons they were stalled (and you might be too):

1. You’re constantly stressed.

High cortisol = more belly fat

Your body won’t burn fat if it thinks you're in danger.

Shift workers with high cortisol have much more abdominal fat, even on the same calories.

It’s not just what you eat.
It’s what your body thinks is happening.

Read 12 tweets

Rueben Hewitt

@FitFastCoach

Jul 30, 2025

Your brain is starving for this ONE vitamin.

It’s not a substance. Not a mineral. Not protein.

It’s a natural antioxidant that protects your brain, supports your skin, and fuels your immune system.

Here’s what it is (and how to get it according to science): 🧵

VITAMIN C.

Your body can't make vitamin C.

Not a single drop (broken GULO gene).

Most mammals make it naturally, except for humans, guinea pigs, and some primates that lost this ability long ago.

And this creates problems most people never connect...

🚨 P.S. First time ever...I’m offering my system in a 6-week cohort.

Same life-changing results
Simpler structure
More affordable than ever

—Lose your first 10lbs
—Fix your habits
—Feel incredible again

DM “FITME2025” for details. Doors close TOMOR 7/31
x.com/messages/compo…

Read 16 tweets

Rueben Hewitt

@FitFastCoach

Jul 26, 2025

Your brain is burning through energy like a Ferrari in first gear.

But it's not aging or poor sleep causing your fatigue.

It's your amygdala forcing your body to run on sugar 24/7... even if you eat perfectly.

Here's the hidden science (and how to fix it):

Your brain has a fear center called the amygdala, and it controls more than just your emotions.

When you're worried about that presentation or anxious about hitting targets.

This region gets activated... and it sets off a chain reaction that literally drains your energy.

Here's what happens inside your body every time fear kicks in.

Your amygdala signals danger, even if it's just an email from your boss.

This triggers cortisol release, but cortisol is a glucocorticoid.... and that name hints to one of cortisol's most important functions.

Read 19 tweets

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