Well, it could be worse
You could have cheated on that lady from South Carolina
Who went on a rampage with a hammer
Smashing up her EX boyfriends car and carving her initials into it
Did you see it? (link at the bottom)
So if you just had a few extra biscuits last night…
consider yourself lucky 😉
^^^ Although they way some preach on about diets if they caught you cheating on your ‘low carb’ diet you may banished to the dark side (you know the side that can eat what they want?)
And this brings me on nicely to ‘cheat meals’
Because MOST ladies I work with on my Body Transformation Programmes talk about having ‘cheat’ meals on their diet
Cheating on the diet
And – for some – this can work
I get it.
But coming from a background of having an eating disorder
I can see that this makes you label foods as ‘good’ and ‘bad’
Leaving you feeling guilty when eating the ‘bad’ foods
^^^ Which is crazy…as it is JUST food (hopefully the lady from South Carolina doesn’t find out)
And -often- encouraging that good-bad, weak-strong mindset
Which – you know – can lead to a full blow out
^^^ Yep…the whole pack of biscuits and crisps are gone and you don’t even know why you did it….
And this is why the majority of members on my body transformation programmes
follow a FLEXIBLE approach
Where we make things super SIMPLE for you
Where it’s okay to have a slice of cake at a birthday party
Because if you’re calling something a ‘cheat’…
Are you setting yourself up for something too rigid?
So rigid that all you think about is food
^^^ And end up craving all the those lovely foods you’ve deprived yourself of
It drains your willpower
Stresses you out
^^^ Leaves you irritable with the loves ones (‘YOU KNOW I CAN’T EAT CARBS AFTER 6pm’….)
Drained of energy and motivation
So you ‘CHEAT’ (again)
And here’s the funny thing
I’ve had some pretty aggressive messages from people saying you can’t eat curry and lose weight etc….you have to eat ‘clean’ foods AKA boring, plain foods…
^^^ I’ve actually got a member on my body transformation programme eating curry and losing weight right now as they work in a curry house….
Yet, these same people who said this…
Post pictures every weekend of their ‘cheat’ meal…
And I’m not saying this doesn’t work
but you have to find what’s right for you
Which is exactly what my nutrition system allows you to do in Fat Loss Mastery
And applications close for your free 7-day trial to see if you’re a good fit
This Sunday at 730pm…
Only apply, if you’re willing to do the work (and the homework)
^^^ without cheating 😉
Matt ‘Cheater’ Fruci
PS. here’s the link to the crazy women: http://www.dailymail.co.uk/news/article-4312848/South-Carolina-lady-smashes-ex-s-car-cheating.html
PPS. This is why cheating probably isnt a great idea…
The following is the only ‘magical secret’ supplement you’ll ever need:
***** Consistency *****
If you could buy this supplement, it would cost you £9.999999999999999999999999999.
It’s not sexy.
But spending 15 minutes to:
* Plan your meals
* Put your exercise sessions in your diary
* Get to bed on time
* Structure in FUN and down time for YOU (yes, you need to have some fun, too) like it’s a date with Brad Pitt (or Peter Andre)
Is the key to this toning up malarkey
If you want to know some of the OPTIONAL supplements I recommend…
Whey protein is high quality, easily digested, convenient and cheap compared to other protein sources like meat and fish.
It’s also been shown to help you keep you full up
Here is a good value for money whey protein shake.
It’s convenient, cheap, and one of the highest quality sources of protein so it may be particularly useful for when you are on-the-go and / or making pancakes / bars.
Great for replacing flour in gluten-free recipes and adding protein to meals. Here’s a pea protein: CLICK HERE
Coconut Oil (Ideal for cooking)
A good source of fats and good to cook with.
In terms of weight loss, there may be some positives CLICK HERE TO GO (coco)NUTS
Omega 3 / Cod liver oil
Omega 3 is an essential fat that we have to get from our diet (our body cannot make it). It is scarce in typical Western diets.
Unless you’re eating a lot of oily fish (say 3 times per week), I would recommend supplementing with fish oil / omega 3 capsules.
Fish Oil: CLICK HERE
Appears to benefit your immune system and is especially important if you’re inside a lot in the summer or live in England…
Here’s an option for you (but I’d always recommend getting your levels checked): CLICK HERE
Make sure the one you get is Vitamin D3 and not D2 (as D2 is not utilised by the body very well)
High in calories BUT so tasty. Try it on rice cakes, carrot sticks, celery sticks, in porridge, or with pancakes but just watch the fat content.
Peanut butter: CLICK HERE
Higher protein snacks
As for bars, these are quite good for keeping carbs low and still
getting your protein and fibre in: CLICKHERE
Calorie free syrups
Great for adding to coffee’s and topping on porridge and pancakes: CLICK HERE
so there you have it….
The magical, mystical ‘must-have’ supplement
And I can guarantee that if you had THIS
You’d be exactly where you want to be right now
Instead of looking for the next ‘quick-fix’
^^^ That often has you piling the weight you lose (and more) back on
The good news?
I’ve got all the right ingredients for you here (wow, that was cheesey):
Matt ‘renowned cheeseball’ Fruci
‘You’re so lucky’
‘I just don’t know where you put it all”
“I wish I had time to make food like that”
“I wish I had a fast metabolism like you”
Ever said one of those to someone else?
Well, a member on my body transformation programme mentioned that a friend said to her that she must just have a ‘fast metabolism’
And that’s why she’s losing weight
Why did she say that?
Well, they were out for dinner
And she went for a pudding
Something she wouldnt have done in the past through fear of the so-called ‘bad foods’ (only to binge eat later when she got home…)
Until she realised the 2 key principles (in my opinion) of ditching the baggy clothes for good:
1) How much energy you eat from food over the DAY or WEEK
2) Food volume (how much food is on your plate….can you fill it with nutritious foods that stop you being hungry or H-angry and awaken your energy?)
Get the above right?
And you’ll be the ‘lucky’ one with the fast metabolism
Just like the member on my body transformation programme did last week.
She planned her food intake over the week so she STILL hit her nutrient targets
^^^ No one considers the work she does when no one is looking
even with a few social situations
And piece of cake
Is it easy, you ask?
I won’t fib
It’s hard work
^^^ Not ‘luck’
Especially at the beginning
Just like anything worth having is
^^^ you know, those sleepless nights when the kids when they just won’t settle for you
But I do make things super simple for you with over 1000 (and counting) simple meal ideas and recipes you can adapt for you and your family
And the results?
No more expensive ‘super duper, magical and mystical’ supplements
A new wardrobe full of your favourite, more fashionable clothes (not included in my body transformation programmes)
More energy than ever before
And best of all?
the know how to keep the weight off once and for all
And knickers being held up with safety pins
^^^ As a body transformation member mentioned to me last week 😉
For less than your coffee on the high street a day
Actually, I’ve used that one before
All for less than a lotto ticket per day
Still not convinced?
Want to give Fat Loss Mastery a trial?
Matt ‘create your own luck’ Fruci
“Jenn, have you seen my brown jumper?”
“No, I can’t remember the last time I wore it”
^^^ the wife’s witty response
“You sure you didn’t move it?”
It then goes quiet…
And 2 minutes later..
I come out with my brown jumper on
“Where was it?”
In my wardrobe with all of my other jumpers…
You see, we love to blame, right?
And when it comes to diet, ditching the bingo wings and weight loss
You love to blame one thing
It makes things simple
Be it carbs
Or – now – vegetable oil
Now, I get it
Vegetable oil, such as soy bean and palm oil…
Are found in a lot of your favourite foods now
From your weekend curry and comforting Bourbons to the “natural” and “organic” peanut butter
But vegetable oils, like soybean and palm oil,
Are just 2 of the 8 ingredients (along with wheat, rice, sugar, corn, barely and potato)
That make up 85% of our calories!
So is it really just vegetable oil making you fat?
Given that all these foods are cheap and convenient
And perhaps the key problem?
Not having a nutrient-rich diet
Type B malnutrition they call it
Eating enough calories but not enough nutrients
Leading to tiredness
Hunger (or H-angey…as I like to say whenever I get irritable with the wife due to to being hungry)
A ton of caffeine to get you through the day
A lack of of “motivation”
And the classic “I have no willpower” evening binge with your good friends Ben & Jerry
Because we know that
tiredness >>> stress >>>decreased ability to make better-informed decisions that have your long term outcomes in mind >>>> binges driven by short term “feel good” food that makes you feel guilty and piles more pain on you
Which is exactly why I give you over 1000 recipes and meal ideas to help you hit your nutrient targets
So just like a Fat Loss Mastery member said to me recently:
“I’m on a real high at the moment and I actually know what I’m going to make when doing my shopping”
Which actually saved her a ton of money on her weekly shop
^^^ I might be rivalling that Money Saving Expert Martin Lewis soon
And most importantly
She saves a ton of time
^^^ your most precious asset
So she can have more “me” time
Recharge her batteries
And spend more time with family and having the confidence to get stuck in with rugby tots and swimming with the kids
Which are the things you want, right?
Not much else to say
Apart from the fact…
that time is running out for you
Matt “still looking for my brown jumper” Fruci
PS. The free trial of my Fat Loss Mastery Programme starts one week today.
To see if you’re a good fit, go here:
I don’t want any ‘awwwwwwsss”’ or ‘oooooohhhhhhssss’ from this
But today is the first time I’ve really had to worry about Mother’s Day in a while
You see, my mum passed away back in 2002 when I was 12
I’ve got an amazing wife who’s an amazing mum to my beautiful daughter
^^^ I’ve also got an amazing nan and mother-in-law 🙂
But my point today is this:
I truly believe that if you look closely enough and give it enough time
You can see a ‘positive’ in everything
And before you say what’s the positive in being made redundant or loved ones dying
I just want to say that I used to think that, too
Until I realised that nothing is bad unless you think it’s bad
You see, although my mum passing away when I was 12 seems all doom and gloom
And – don’t get me wrong – I was and still am – devastated
But it actually made me a more grateful person
I realised just how hard my dad was working to provide for the family (as I grew older)
It made me ‘grow up’ and help out with things like cooking and cleaning
^^^ I’ll never forget getting the pasta and meatballs ready for 5pm
You see, when you give so-called ‘bad things’ time to ‘digest’
It’s never as bad as you made it out to be
With every bad, is an opportunity…
Now, I’m not going to pretend it’s easy
Because it’s clearly not
But when you just nurse, rehearse and curse a ‘bad’ situation
Are you just wasting energy on something you can’t change?
Energy that could go into YOU, your kids, family and loved ones?
So, next time you put on a pound on the scales….
Wait 3 days or so
Evaluate what happened over the last week
Did you do your exercise?
Stick to your nutrition plan?
Learn, adapt, grow and harvest the good
See it as a reminder of what you need to do
And after 3 days of evaluation…
then – and only then – give yourself permission to nurse and curse yourself 😉
Happy Mother’s Day 🙂
PS. Last week, I received countless messages from members who trust me and invest in me saying how happy they are with their results and mindset so far on their journey.
Yet, yesterday, someone who has never invested in me said my blogs ‘were boring’ and ‘you are awkward on camera’
And you know what?
For the first time in a while, it didn’t even bother me 🙂 and inspired me to create something new for members on my Fat Loss Mastery and 12-week body transformation programmes
If you want in on this…
I was chatting with a new member on my body transformation programme last week
She was worried that if she carried on the way she was
She’d get Type 2 diabetes
The thing is, she already knows what to do
But admitted to not looking after herself and putting it off
‘lacking the time’ to exercise or prepare good food because she’s too busy sorting the kids out
‘putting off starting’ because she’s worried she’ll be the ‘least fit there’ and it will be embarrassing
Worried she’ll fail again and what other people will think
‘I can’t justify this to my other half’
But here’s the thing
When I consult with the NHS and deliver Type 2 diabetes programmes for newly diagnosed patients
I explain how Type 2 diabetes progresses
And – often – it’s in silence (unlike my little bambino)
Without you really knowing
You see, you might be thirsty a lot
Going to the toilet
More tired than usual
Experiencing fungal infections
you might just ‘be fine’
Inside your body
You’re working overtime!
You see, your makes a hormone that ‘opens the locks’ on your muscles and cells to get the energy from your food to you
^^^ So you feel awesome
But you see, just like the gym equipment you bought 8 years ago…
These ‘locks’ on your muscles and cells can become bit rusty
In need of a bit of WD40 to get the energy into your muscles and cells
^^^ So you can stop feeling tired, weeing out energy, and potentially damaging your organs due to high sugar in your blood
But in the meantime, your sugar levels in your blood rise
And this makes your body produce more ‘keys’ for that rusty lock of yours
But here’s the thing
How do you feel after working MORE and MORE?
A bit stressed?
Like giving up?
Well, that’s how your pancreas feels after working overtime to make more and more keys to try and open this rusty lock
^^^ Which is why some medications are used in Type 2 diabetes
Now, sometimes your ‘locks’ on your muscles and cells get rusty due to genetics, ethnicity or for some reason we just don’t know
But in around 90% of cases…
Your locks on your muscles and cells are rusty because you’re carrying too much body fat around the midsection
And / or
A lack of exercise and poor diet
Which you can control
And this seem to really hit home with the member on my body transformation programme
Because she’d been prioritising things that she couldn’t actually do without her health
She was telling me about how she’d be out of breath doing the school run
Feel conscious about going swimming with the kids
And then guilty for just watching on the side
And we finished with a quote I remind myself of most days when writing down what I’m grateful for in life:
Anyway, I’m in Geordie land today on a course
So best get my learning hat on
Matt ‘doon toon’ Fruci
And definitely don’t click the link at the bottom of this email
Because there’s no need to invest in me
Or any personal trainer
^^^ or even any physio, plumber, electrician, David Guetta, or rock DJ for that matter
You don’t need them
In fact, here’s a little secret for you
You can find all the information you need FOR FREE
on the internet
^^^ Damn, I’ve just put myself out of work…and all the physios, electricians, David Guetta, and Rock DJ’s
But there’s one problem with this
you see, even though you love free stuff
^^^ I’m two coffees away from a free Cafe Nero 😉
You don’t value it
It becomes worthless
You jump to the next freebie
and nothing changes
And I say this as I has an enquiry a few weeks back
I told her about how you get:
* Up to 5 fun, simple (yet effective) and fully-coached female-only workouts every week that you’ll help you ditch the baggy clothes for summer (and you won’t even need to set foot in a gym)
* My ‘tone up’ blueprint where you’ll discover how to ditch the baggy clothes in a safe, effective way without starving yourself or the need for crazy, expensive supplements (So you can eat together as a family)
* An ‘all access’ pass to our private inner circle and nutrition system (with over 1000 recipes and meal ideas for your plan) where I’ll support you and keep you accountable
* Elite level mindset coaching so that you can finally breakthrough stubborn periods of fat loss and get your pre baby body back (even if your ‘baby’ is now at school, university, or married with kids)
* 24 / 7 support in our private, supportive group of positive, like-minded ladies who are COMMITTED to real results
* 100% guaranteed results (or your money back) if you do everything I say and report back to me every week with your battle plans
And all for an investment that works out at less than £3 per day (the same as my Cafe Nero coffee)
She replied: if it was £20 per month she might have ‘done business with me’
and I respect this, I really do
But – you see – I guarantee you results if you are committed and do the work
which means I have to invest (as I am this weekend…close to £500 on a course in Newcastle…)
And keep up my accreditation as a Registered Nutritionist (as opposed to a self-proclaimed nutrition guru)
So anyway, I tried to think of other things I could recommend for £20 per month that offer all the above…
Maybe another personal trainer (who’ll probably charge double that an hour)
But struggled miserably.
And recommended a gym membership (little did I know they had a signing on fee…so it worked out that they would pay more and get less….)
But you know all too well that gyms are not for everyone
Just like the ‘free stuff’
Maybe you need something different?
Something you value?
And the results you get?
Well, just check out some of the ladies transformation here: https://frucifit.com/unbeatable/
And this message I got just the other week from a body transformation member:
“I thoroughly enjoyed today too.
You are a very talented teacher and I have had a few (sadly only a few!) really great trainers/teachers in my life.
What effort you are getting from me is a product of your talent. Thank you so much.”
And I’ll leave you with this question…
What’s the cost of not doing it? Not just financially, but emotionally? Confidence, productivity, sleep, relationships?
Matt ‘Rock DJ’ Fruci
PS. If you are seriously ready to accelerate your energy, level up your sleep and ditch the baggy clothes for good…
Applications close next week
Rewind a good few years
I’m on a family holiday in Gran Canaria with the – now- wife’s family
Me and the -now- brother in law had just finished our mountain of food at the hotel buffet
And nipped to the loo
Now, even though we were in a family hotel…and I was with my wife
It didn’t stop me and my brother in law being asked out on a date…
By two guys…
I can’t blame them, though
Because me and the brother-in-law were guilty of rubbing sun cream on each other’s backs
And going for slow, romantic strolls in the sand dunes
But on this holiday, me and the wife met a couple
They spoke about how they look at other couples and judge who’s punching above their weight
Fun game, actually
Or at least it was…
Until I was told I was punching above my weight 😂
So how did I do it, you ask?
I never gave up
We’d known each other since we were about 3 years old…
We met in sunny Cornwall
And I started putting the work in from then
Dazzling her with award winning sand castles
Placing 1st and represent Team GB in the egg and spoon race
And – my claim to fame – winning best fancy dress (I was Aladdin)
I just didn’t take no for an answer
Because you only “fail” when you give up
And as soon as you drop the “strong-weak”, “good-bad”, “all or nothing” mentality
You realise that a lapse or setback does NOT spell DOOM
It’s simply a reminder that you’re an unfinished human being
And a clue to how you can do better next time
Which is exactly what we do in Fat Loss Mastery
Matt “egg and spoon gold medalist” Fruci
PS. I have 5 places left on my 7-day free trial for Fat Loss Mastery
So if you’re serious about dropping your ”strong-weak”, “good-bad”, “all or nothing” mentality
And levering up on this toning up stuff…
That was the ‘subject’ line in an email I got from a member on my body transformation programme last week
She know’s I’ve got an allergy to wheat so I personally follow a gluten-free diet
^^^ Or I spend half my day on the loo, suffering from migraines, feeling sleeping, and trying to cover up my spots with my wife’s make up (YES, I’m guilty of this…)
But all this ‘panic’ about gluten-free diets ‘causing’ diabetes came from a Daily Mail article
Which – to it’s credit – wasn’t actually too bad
They looked at food diaries from people to and tried to relate this to the number of people who had diabetes
The researchers found that lower levels of gluten in a diet were associated with a 13% increased risk of diabetes
Now, before we stuff ourselves with bread, pasta, and Coco Pops…
It’s important to consider that we don’t know whether these people on a low-gluten diet are more likely to:
* Eat fewer veggiess
* Not exercise
* Be stressed out
* Be genetically predisposed
You see, the researchers said that a low gluten diet
^^^ Like the ones being promoted by Victoria Beckham
Could mean that you ditch your wholegrains and -thus- eat less fibre (which we know can be good for your health and weight loss)
^^^ Side note: Too much fibre can be horrendous for some people with gut issues and irritable bowels….like me!
But is there a ‘better’ way to eat a gluten free diet?
Well, potentially yes
I mean, you also get fibre from:
* gluten free products like oats
Which are all gluten-free…
Providing you’re eating an 80% wholesome, balanced diet full of veggies, fruits, quality proteins and good fats
^^^ that are portioned to keep your body fat levels down
You’re probably going to be fine :-)
Because in actual fact
One of the biggest causes of Type 2 diabetes is excess body fat around the midsection
And this is why my simple nutrition system gives you over 1000 recipes and meal ideas that can be adapted for your needs and preferences
^^^^ Be it gluten free, vegan, dairy free…or EXTRA GLUTEN 🙂
Matt ‘Glutened out’ Fruci