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Want Better Legs?

The Simple, Yet Overlooked, Move For Better Legs...

Why I like it?

- It doesn't require too much technical teaching so you can get a 'feel' for the muscle that's working <<< You can shape your legs WITHOUT putting heavy stuff on your back

- However, once you get this 'feel' for the muscle, it gives you confidence and you can (if you wish) apply this to other moves that require a bit more technical teaching, like squats <<< which can have a greater impact on overall training and calories they'll make everyday tasks, like shopping and queuing for coffee at Costa, much easier!

- There's no messing around with plates and bars. It's quick to do (meaning I don't have spend as long training) and will STILL provide a great stimulus on the muscle!

- It's tucked away in the corner and no one can really see you <<< allowing some funny faces to go unnoticed (unless you post a video on Facebook)

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Cooking and Nutrition Workshop With STFC

Another successful youth team cooking and nutrition workshop with STFC.

The foundations of a LONG-TERM successful nutritional strategy, be it for weight loss or performance, is education.

If you don't know the "why" it simply won't last.

You'll be reliant on a cookie-cutter "meal-plan" that Kate Middleton used to shed her post-baby weight...

If you don't have the tools to understand exactly "why" and "how" it works you can't adapt the strategy for when you hit those stubborn fat loss periods.

You also can't adapt it to your lifestyle >>>

Your working pattern, your hobbies, your social life and your favourite foods (yep, chocolate included).

^^^ And if you don't do this, then it's only a matter of time before you give in to those so-called "bad" foods and think you failed...

Get the basics right and do them very well...consistently...

And you might just find that those so-called "bad" foods might not be so bad!

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10-Minute Fluffy American-Style Chocolate Coated Pancakes


Not got much time?

Sweet tooth?

Try these 10-minute fluffy, American-style chocolate pancakes (can be gluten and dairy free, should you have any allergies / intolerances).

Handy to make a load for on-the-go or as a late night snack whilst watching a film... 

Plus, they're pretty high in fibre and protein to help keep you full!​

Ingredients (Makes 4 American-Style pancakes):​

  • 130 g of gram flour (chickpea flour)
  • 1 teaspoon of baking powder
  • 1/2 teaspoon of salt
  • 140 ml of almond milk (or usual milk)
  • 1 egg
  • 2 servings of Stevia / Truvia to sweeten (or 1 scoop of flavoured whey protein powder if you need the protein)
  • 1 kcal fry spray for frying
  • Drop of apple cider vinegar (optional to help make them fluffier)
  • Optional: 5 g cocoa powder

For the topping:

  • 30 g of dark chocolate (I used 70% cocoa)
  • A drop of almond milk / milk
  • Handful of chopped strawberries


1. Mix the flour, baking powder, salt, cocoa powder, stevia / protein powder in a bowl

2. In a separate bowl, mix​ the milk and egg and slowly mix this into the flour mix until you get a smooth batter (with no lumps)

​3. Heat some 1 kcal fry spray in a pan and pour in 1/2 the mixture (less or more depending on size of your pan) over a medium heat. 

4. Turn the pancake after 2 minutes / when the top is bubbling​, making sure both sides are golden and slightly risen.

5. Melt the chocolate with a drop of milk ​in a saucepan

6. Stack the pancakes up and top with strawberries and the melted chocolate!​

​Rough nutrition per pancake (excluding protein powder):

Calories: 131​

Protein: ​6 g

Carbs: 20 g

Fat: 3 g​

​Rough nutrition per pancake (including protein powder):

Calories: 151

Protein: ​11 g

Carbs: 20 g

Fat: 3 g​

Give them a try and let me know how you get on!

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Could Your Good Intentions Be Making You Fatter?

Before we begin, I'm talking purely from experience of working one-to-one with weight-loss clients and as someone who struggled with an eating disorder growing up.

Now, I'm getting more and more questions about  ​what the "best foods" to eat to lose weight are and what I think about the "x" diet, "cutting out gluten", "ditching dairy", "never eating grains", "giving up bread", "only having shakes" etc...

I also recently held a webinar for a few of my clients in the Fruci Fit Inner Circle members area.

​And it worries me.

​For the simple reason that it can make you become "obsessed" about food.

It reminds me of (the old, misled, and confused) ME!​

Now, learning about "clean" foods or the paleo diet can be useful.

If you don't know what it is, here's a quick summary:

​Eliminate wholegrains, legumes (including peanut butter...), grains (yep, bread too), dairy, even some fruits and vegetables (some even ban potatoes...), and all processed foods...

Leaving you with foods like lean meats, fish, eggs, butter, coconut oil, green veggies, nuts (not peanuts)​, and perhaps some quinoa if you're lucky (and depending on who you hear about the diet from).

​^^^ And with these limited food choices, you'll probably actually learn to love some wholesome foods that provide a bucket load of nutrition, improve your cooking skills, and LOSE SOME WEIGHT...

​So how could it make you fatter? 

1. You want what you can't have ​- restricting so many foods can make you crave them even MORE, which can lead to binges and the perception that "I failed" and "I don't have the willpower". You beat yourself up and question whether there's something wrong with you...

2. You​ now see foods as "evil" or "magic" - Eating out at social events has now become a nightmare. You either order another "chicken and salad with no sauce" (that was me) or you feel guilty about your indulgence in something as innocent as a jacket potato or some white rice (That was me, too)

^^^ EVERYTHING was about food. I don't think I'd be married today if I wouldn't have changed my ways...​

3. You end up eating a ton of fat and don't understand portion size - The key to losing weight is overall energy balance. Years back I would eat a ton of the "fat burning" avocado because the diet said "eat as much as you like" (again, promoting binging tendencies), without understanding that fat has over double the amount of calories as protein and carbs.

4. You get stuck in a vicious cycle -  Eat clean --> miss your favourite foods --> give in to the temptations as it's your friends birthday --> binge --> feel like a failure --> "diet starts again tomorrow" --> REPEAT

​And it's not just the stress of work, kids, family life, and body image that can make us turn to food to help us deal with our problems...

It's ​the birthdays, family gatherings, and celebrations that ALSO make us eat more <<< the good times!

So you're probably kidding yourself if you think that you'll NEVER eat an "evil" food again .​

​^^^ Something I failed to grasp!

And that feeling of "failure" doesn't just disappear either.

It's like a tiny voice in your head trying to convince you that "this food is BAD"...​

But luckily, I myself, and my coaching clients are now utilising nutritional strategies that allow you to include all foods  (chocolate and wine, too), enjoy social events again, and NOT be run be the fear of "bad" foods and dieting "failure". 

Don't get me wrong, we should eat to nourish the body using wholesome, good quality foods and this is the foundation of every clients nutritional strategy. 

^^^ But this doesn't mean giving up your favourite foods.

Life is too short​ to stress about that chocolate bar...

You can lose weight​ WITHOUT giving up your favourite foods...

Both myself and my clients are living proof of this​.

And if recent research is anything to go by, putting an end to the stressful "diet - restrict - binge - "diet starts tomorrow" cycle, might just improve your mental health and help you live longer...​


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Nutritionist Fined £100 For Going In McDonalds…

What to expect: 5 minutes reading to discover whether burning fat = weight loss and why you should read the whole story to avoid COSTLY mistakes...


^^^ An important (and costly) lesson for me this week, as I hate throwing money down the drain!

So 2 weeks back, my wifi was down and I needed internet access from around 730 am to do some work before my coaching in Swindon.

Costa? Not open until 830 am...

Food Gallery? Too far from where I was coaching...

McDonalds? Open 24/7...with FREE wifi.

I'm reluctant to admit it but their coffee is pretty good (although I'm not a big fan of their values as a company)​.

So I get a coffee and get on with a few hours work. ​

Little did I know (until yesterday), that I went 30 minutes over the parking allowance and was snapped on camera...

And I soon became:

"The nutritionist fined £100 for going in McDonalds"...​

​Personally, I think the fast-food giant are trying to get rid of all nutritionists...

But anyway, ​why am I saying this?

Well, on that same day, I talked about the differences between:

"Fat-burning" and "weight-loss"​

​I talked about how just because you are "burning more fat" during a type of exercise or at some point in the day, it doesn't mean you're going to lose weight.

Just because a food increases "fat burning" it doesn't mean it will help you lose weight!​

And this shocked some people...​

The fact that you don't need to "use fat" to "lose fat"...​

​You might have seen the "fat burning zone" that's on most cardio equipment?

Well, it's correct that you burn more fat WHILST you're doing that exercise in the fat-burning zone but it doesn't mean you're going to burn more fat over the course of the day and lose more weight.

​^^^ And what's more important, whether you burn more fat for an hour or whether you hit your weight / fat loss targets over the weeks, months and year?

​So, there was me saying all this having just completely missed the "maximum parking stay" sign at McDonalds...

^^^ I didn't read the whole story

And it's same reason why we're not where we want to be​ with our goal of getting a summer lean body.

"You're missing the forest ​for the trees"...

"Putting the cart before the horse"...

So, are there any benefits for trying to increase "fat-burning" during exercise?

​Yes (kind of)!

​Improving your ability to use fat as energy may help improve your metabolic health...

But, it's difficult to say whether it's simply due to the effects of just exercise in general or because you're actually "burning more fat" whilst you exercise...

Take home​

  • McDonalds hate nutritionists
  • I need to take note of signs and read the whole story...
  • "Fat burning" doesn't = weight loss

​Speak soon,

Matt "loves McDonalds" Fruci​

PS. do you do any type of exercise or eat any "fat burning" foods to help you lose "weight"?​

PPS. I used to force myself to eat brown rice because I read somewhere that it helps you burn more fat...​

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High Protein Savoury Pancakes (Gluten and Dairy Free Option)

High in protein, keeps you full, means you make the most of leftovers, and takes about 10 minutes to make...

​Ingredients For 2 Pancakes:

  • 55 g of flour (Gram Flour if you want it gluten-free)
  • 100 g Cooked chicken (about 1 chicken breast)
  • A pinch of salt and black pepper
  • 1 egg
  • 150 ml of milk (almond milk if you want it dairy free)
  • Some chopped spring onions
  • Sweetcorn
  • 1 garlic clove
  • 1 kcal fry spray to fry if you want to reduce fat intake
  • Optional (but also compulsory): garlic olive oil to top / fry...

If you're thinking:

Where do I get Gram flour from?

I came across this offer in Morrisons today...​

It's cheap, low in fat, pretty high in protein due to the chickpeas / yellow split peas, and has moderate carbs. 

It's also the closest flour to "wheat" flour that I've ever used <<< Unfortunately, I'm allergic to wheat...


1. Mix the flour and salt in a bowl

2. Whisk the egg and milk in another bowl and slowly pour this into the bowl with the flour, until you get a "batter" consistency. Leave to one side.

3. Chop some spring onion and add this into the mixture with the chicken and sweetcorn. ​

4. Heat a small pan with garlic olive oil or ​1 kcal fry spray. When it's at a high heat, add the batter mix and fry for about 2 minutes at a moderate heat before turning and repeating. 

5. Slide off on to a plate, season with black pepper, and the optional (but also compulsory) garlic olive oil!​

Rough nutrition provided PER ONE PANCAKE (using gluten and dairy free recipe WITH 1 tablespoon of garlic olive oil):

​Calories: 288

Protein: 22 g

Carbs: 23 g

Fat:​ 12 g

If I was going to make this better?

Add in some cheese or make a cheese sauce...​

This was tasty, took 10 minutes, was low in calories (meaning I can eat MORE and I love having a full plate)​, and surprisingly filling, particularly if you add in some extra veggies, like peppers, chopped spinach and onion. 

Give it a go and let me know how you get on.


PS. Are you looking for the support, tools and accountability to ditch the dieting for good so you can take control of your eating habits, tone up and fit back into your favourite clothes?

This might be for you:

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47% of people feel like this…including me!

I'm eagerly anticipating the winner.

The mouth-watering Goulash soup ​and brown sugar balsamic glazed pulled pork seems to have done it for me.

​Although I could easily be swayed by the chicken and mango risotto...

​But before I know it, I'm running late thanks to another gripping episode of Come Dine With Me...

I'm running out the door with my laptop bag, piles of work folders, body composition analysis "stuff", t shirts, kit, name it. 

And just like the 47% of people surveyed by the British Heart Foundation about how they feel when running for the bus...

I'm out of breath!

But perhaps the most worrying statistics is that 1 in 5 Brits can only manage to run 100m (and I don't mean "running" as in how Usain Bolt would).

Why does this matter?​

​Well, if you're out of breath after jogging 100m, what else is this stopping you from doing?

  • Have the energy to play with your kids?
  • Perform in your job?
  • Be productive with your time?
  • Perform everyday tasks with ease, like shopping and carrying bags?

And the ability to do this stuff is taken-for-granted.

Just like our health is.​

​It's often swept under the carpet until that ONE moment that makes you STOP and THINK.

  • You're tired all of the time
  • Can't sleep 
  • Realise your clothes don't fit as well as they used to 
  • Catch yourself in the mirror holding a bit more fat around the stomach that you thought (me last week...)
  • See an unflattering picture of yourself and compare it to how you looked before
  • Start comparing yourself to your friends and family
  • Out of breath when moving the washing machine. <<< which I'll go on to explain now...

​Do you think you could move your washing machine over and over again keeping your stomach strong, back straight, and without pulling a muscle?

I asked this question to my client, Heather, who replied with a confused "I don't know"...

Even though she had just deadlifted 60 kg <<< the equivalent to...

​A washing machine!

What I'm leading up to is this:

​Health and fitness means something different for everyone.

Be it free from disease, getting a flat stomach, enjoying social events, feeling confident in your favourite clothes...or lifting a washing machine. 

​But I think we can all agree that having more energy to do everyday tasks and being more productive can have a MASSIVE positive impact on our lives. 

And exercise and nutrition CAN help us achieve this.

​Whether it's optimising our diet and food choices to help us recover, get better sleep, perform better in our exercise, and lose weight.


​By trying new types of exercise that we didn't know we'd enjoy that improve our fitness and everyday strength!

​So, whether you like running, cycling, walking, lifting weights, or moving washing machines...

Do what you enjoy.

And make it a habit.

Once you get these "small wins" you can THEN start to compromise and try new things. 

​This way, you're adapting your exercise and nutrition programme for you, your preferences, and your lifestyle. 

^^^ Which almost certainly guarantees you'll stick to it once and for all so you "stop stopping"...

​Wow! That was a ramble but hopefully there's a message somewhere in there (if you look hard enough) that you find helpful...

Even if it's that you need to see if you can move your washing machine and ​restrain yourself from watch one of them gripping Come Dine With Me episodes all the way through even if it makes you late...

Speak soon,