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Is this really the ‘best’ diet in the world?

‘First of all doctors should consider diet before drugs."

^^^ Huge statement, right there from Professor Giovanni de Gaetano, who recently was involved in a study that found:

* those who ate mainly along Mediterranean lines were 37% less likely to die during the study than those who were furthest from this dietary pattern, after adjusting for age, sex, class, exercise and other habits *

And by Mediterranean diet, we mean: Lean meats, red wine, coffee, fish, olive oil, fruits, olive oil, veggies and more olive oil, legumes and wholegrains.

^^^ and regarding the Mediterranen diet and pasta…isn’t it interesting that spaghetti / pasta / wheat based dishes are all FIRST courses in Italy, with the second course being a meat and veg based dish?

But despite this, is the Mediterranean diet actually 'the best'?


is it that they have a set of habits and principles which simply help you make better-informed, more intelligent decisions about the things you do every day, such as:

* Not restricting foods.

* Not practicing EXTREME ‘all or nothing’ approaches to nutrition.

^^^ Which is something I was chatting to a Fat Loss Mastery Body Transformation member recently about as she'd tried them all (Cambridge, Herbal Life, Aloe Vera...and - of course, slimming clubs)

* SITTING DOWN to eat their meals

* Cooking most of their foods. 

* Not scrolling through Facebook and instagram or reading emails from dodgy nutritionists (me) whilst eating

In study in 2013 showed that nutritional knowledge was associated with a ‘Mediterranen style’ diet

And that the more knowledge someone had about nutrition, the less likely they were to carry unwanted tummy fat...

So, am I saying that everyone should follow a Mediterranean diet? 


We all have our different food likes, work / home lives, genetics etc. which can impact this. 

But what I am saying is that following the Mediterranean style is probably a good place to start. After all, few can argue with:

1) No longer restricting food groups (unless you have an intolerance or an allergy. More on that another day) so you are less likely to be deficient in nutrients and less likely to binge eat (and pile the weight back on)

2) Having more knowledge about how different types and amounts of foods make you look and feel so you can enjoy your favourite foods and not be the one at the family party who ‘can’t eat this’ and ‘can’t eat that’ because you’re on a diet…

3) Sitting down and being 'present' when you eat so you can slow down and take back control of mindless eating habits that mean the weight slowly creeps on...

​Just like few can argue with more veggies, fruits, lean meats, fish, olive oil…And - your favourite -wine!! Not to mention, the coffee 🙂

Apply the principles above?

And​ you'll probably feel more full and satisfied so you’ll stop binging and feel in CONTROL (something most diets don’t consider), have more energy so you can move more and do more FUN things (after all, how do you feel when you have fun?), and stress less about ‘ruining your diet’ when you’re supposed to be enjoying a meal and a few drinks with your friends and family

^^^ As is the case with members on my Fat Loss Mastery Body Transformation Programme.

Matt 'whens your Dolmio Day?' Fruci
Helping Busy Ladies Think Differently And Get Their Bodies Back for Good!

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Why you should NOT listen to me

“I don’t mean to be rude but you said you had an eating disorder?”

^^^  A message I got a while back

But I get it. She thinks that because ‘I’m not perfect’ (AKA I battled with an eating disorder growing up), that I’m probably not the best person to be giving nutrition advice

But here’s the thing…I did have an eating disorder: ‘I confess’

But having an eating disorder was the MAIN reason I got into this profession in the first place.

To go and spend 7 years at university studying the stuff to become a Registered Nutritionist. I mean, my relationship with food literally took over my life. And -still-  to this day, Il have many, many wobbles

Regarding self-image, confidence, self doubt (especially when falling out of kayak...)

^^^ Like we all do. You’re human. You want to feel good about yourself, right?

Foods I ‘should’ and ‘should not eat’

^^^ It’s taken many, many years to become comfortable for me to not feel guilty about eating ‘bad’ foods (whatever they are) and thinking ‘well, I’ve blown it…either give up or ‘burn those calories off.

But with every ‘wobble’...Comes a lesson in how to OVERCOME this ‘wobble’

And given that so many members in my Fat Loss Mastery Body Transformation Programme come to me with ‘thoughts’ and ‘beliefs’ about food that categorise them as ‘good’ and ‘bad’, going through my struggles with eating personally has – in my opinion – made me a better coach

Because I get it. And I’m not saying you always need to experience something to be good at it. But it certainly helps. And I can see tendencies in some of the crazy, detox EXTREME diets out there that the media are telling you to do. Making you deprive yourself of your favourite foods. Which does work for some…I’l admit (there’s not one size fits all)

But for others?

It makes you want it even more

And feel guilty for even looking at that Chocolate Volcano Brownie in Costa…

^^^ Which has less calories than most of them ‘healthy oat protein bars’ (crazy, I know)

But my main point is this…

We often assume that EVERYONE else has their $#*! together

“I bet no one else feels like they have no willpower in the evening and has the urge to go all out on the Ben & Jerry’s (just because you justified it once after having your wisdom teeth taken out) ”

But the truth is, they don’t

And it’s exactly why I write every, single day about my experiences, nutrition and the struggles and successes of the members I work with on my body transformation programmes

^^^ I haven’t missed a day since December 2015 (Mr Consistent….)

To show you the tips and tricks I use with our members amazing results, like these

And I get that I'm not for everyone, but as long as I can keep helping people take control of their relationships with food and be - dare I say it - happier, be it in themselves, what they see in the mirror and / or their energy, I can go to sleep HAPPY!

And receiving messages like this does exactly that:

"I was introduced to Matt looking for help with my daughters weight loss.

We were apprehensive about where to source help, GP hadn't helped, and we wanted to help my daughter learn to fuel appropriately for the amount of exercise she was now doing. This was resolved by my daughter, guided by Matt, and him guiding her to the amount needed to ensure fuelling correctly and adjusting per week while learning appropriate food groups to help her fuel correctly and be athletic.

We've better understanding of the calories needed to ensure the energy for a teenager who loves her sport, to continue on a healthy pathway."

So, if you're still reading, I'm guessing you want to take control of your relationship with food and build a diet that actually lasts?

And it just happens that I teach you how to do this in my Fat Loss Mastery Body Transformation Programme. And you can apply for a free trial by going here:

This is strictly limited to 3 ladies.

Matt 'not for everyone' Fruci
Fruci Fit
Putting The 'U' Back Into Nutrition.
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1 challenge for you today!


I say to myself as I'm running around the house trying to bath, dry, and wipe (after her post bath poo) my 8-month old daughter. I opened the draw that they are usually in, yet there's none in there. And I feel myself stressing about this situation. 

"Where has she put them?" <<< referring to the boss...

And it's crazy, right? Even the smallest thing. That is, the fact the nappies were moved and tidied into the next drawer down, got my agitated and stressed. 


Because I was holding on to a thought about something that happened earlier on in the day that made me feel a bit stressed (it was to do with the launch of my new book..or should I say bookS...which will be going along side my Fat Loss Mastery Body Transformation members app).

But the funny part?

There was absolutely nothing I could do about it (it was to do with the publishing, printing and Amazon...which is now sorted surprise, all that emotional energy? wasted...on nothing).

And it makes me laugh because it's a bit like me and you saying to ourselves: 'please don't rain tomorrow, please don't rain tomorrow' over and over again. We have no control over it yet we're tasking our brain with something we cannot get rid of.

It's the same with our thoughts, worries, and fears, right? 

I get that we all have "crap" in our lives sometimes but what if today you just didn't worry about that one 'thing'?

after all, one minute that 'thing' is a problem in your mind, the next it's not. Which must mean that it's your choice whether you focus on it or not, right? 

And let me ask you this: When you choose to focus on the 'thing' are you a better person? A better friend? How does it impact your sleep? Your relationships with loved ones? The foods you eat? Whether you choose to look after yourself body?

I know I'm not when I focus on the 'thing'. And my response to the nappies moving 1 drawer down says it all...

Because its often not the 'thing' that's the problem. It's how you choose to respond to the thing.

^^^ Just like your fear that eating 'late at night will mean you store more fat'...which is - of course -  just some of the myths we dispel in my Fat Loss Mastery Body Transformation Programme

So, just for today, what if you gave yourself a break from these 'thoughts' about the 'thing'? And you put all of this built up energy into something positive? 

I challenge you, just for today!

Just like I did here by doing a bit of baby yoga with my daughter ;-).

Matt 'zen' Fruci
Fruci Fit
Helping Busy Ladies Think Differently And Get Their Bodies Back For Good

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More proof the alkaline diet is BS

So yesterday I spoke about how Robert Young (the creator of the alkaline diet) faces 3 years in prison. Apparently, he charged $77,000 for his miracle treatment that would make your body more alkaline...which was simple sodium bicarbonate (I spoke about this here)

Now, today I'm going to tell you why believing that acidic foods are 'bad' is simple a chosen 'belief' and a fad....

Because whether it's you're good red wine, white wine, apple cider, or malt vinegar...

Having some of this 'acid' as a condiment, dressing, in your sauce, or just straight could:

1) Slow down the rate at which your sugar levels in your blood spike after eating (which could help to control Type 2 diabetes)

2) Potentially improve your cholesterol

3) Potentially help you lose weight and shrink your those who had a 15ml or 30ml dose of vinegar each day over 12 weeks lost nearly 1.2kg and 1.9kg more than those who didn', they showed decreases in their waist measurements.


Before you go on the 'acidic' diet and start chugging down your cider vinegar and coating your chips in good old malt vinegar...

None this stuff really matters unless you are assessing:

1) Your overall intake

2) Training progression


Take care of these 3 and you'll be back into your favourite clothes and toning up in no time.

And it just happens that I show you exactly how to do this in my Fat Loss Mastery Body Transformation using our Accountability and Support system.

But it's not for everyone. Because it only works if you DO. Reach out for help to me and to the other like-minded ladies in our group looking to level up their energy, tone up and be the best version of themselves. 

Do this? 

And you can't fail...

Fruci Fit
Helping Busy Ladies Think Differently And Get Their Bodies Back For Good

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Sent to jail for prescribing this diet?

Ever heard of the alkaline diet? Aka “The pH Miracle Diet”?

It was popularised by celebs like Kate Hudson < she’s in Bride Wars and How To Lose A Guy in 10 Days (I have great taste, I know. Mrs Fruci is in charge. Not me...Blame shifted)

The diet is based on the “miracle” idea that certain foods, like meat, sugar and wheat, make your body too acidic, causing diseases like cancer, muscle loss, back pain, bone loss etc.

Well anyway, Robert Young (the creator of the diet) now faces 3 years in prison. Apparently, he charged $77,000 for his miracle treatment that would make your body more alkaline 

One women battling breast cancer paid $77,000 for a treatment predominantly based on sodium bicarbonate  <<< Yes, the same sodium bicarbonate on special off in Waitrose for 86p

Now, yes, certain foods can be “acidic”. Certain foods can cause inflammation (especially if you have an allergy or an intolerance)

But guess what?

You don’t just eat acid. You don't just eat food. You eat meals, right? You combine foods. Meats, veggies, potatoes, rice, bread, fruit, pasta, milk, eggs etc…To make them tasty. To save time so all of your family eat together, are nourished and full of energy to be happy and productive with your days and have a restful night’s sleep

And guess what happens when you have a balanced meal? You create a NEUTRAL pH 

But what’s even more annoying about what these “diet gurus” are telling you is that their “miracle” ideas are based on complete nonsense. Even if you do ONLY eat “acidic” foods, your kidneys work that bit harder and your pH levels stay pretty much the same.

^^^ It’s a bit like say ‘don’t run too fast as you’ll make your lungs work harder’

Now, don’t get me wrong, telling someone to eat more “alkaline” foods could help you get slim and lose weight. After all, it basically says eat more veggies . But to say that certain foods are causing x, y and z diseases. To make you fear “bad” foods. Develop anxiety around social events through becoming scared of “acidic” foods?

It's NOT healthy and is actually pretty stressful..on top of your work, life, domestic admin, emails, endless work meetings about work meetings, kids etc...Which in turn, might just make you gain weight and lose sleep. Because we know that it’s not actually the diet itself that dictates whether you fit back into your favourite clothes and tone up...

But rather…whether it fits your lifestyle and you can stick to it, right? Is it draining your willpower so much that you binge at the weekend and offset all of your hard work leaving you at the old:

“Diet starts Monday” stage every week?

And it’s exactly why I promise just ONE thing in my Fat Loss Mastery Body Transformation programme 

To make things super simple for you (Not easy), giving you unconditional permission and flexibility to eat any food you like (as long as you want it and can tolerate it), including carbs, prosecco, rockey roads, cheese...but also veggies, meats, fish, fruit, dairy, beans...I could go on...

So you can stop stressing about what to eat and when to eat, priorities what actually MATTERS, and spend more time stressing about which Christmas dress you're going to be wearing this year (yes, I said Christmas...)

^^^ as a member on Fat Loss Mastery Body Transformation Programme recently spoke about

Matt 'myth dispeller' Fruci
Helping Busy Ladies Think Differently And Get Their Bodies Back For Good 

PS. Tomorrow, I'm going to debunk the alkaline diet completely....
PPS. If you're as fed as me with all these fad diets, my Fat Loss Mastery Body Transformation Programme may be for you:
Apply here:

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Anti ageing lessons from Wayne Rooney

"Wayne Rooney must implement radical change in his diet to add longevity to his game. A few years ago, I thought he would follow the example of Ryan Giggs and watch his diet assiduously, stop drinking, do some core muscular work"

^^^ Some harsh (but true) words from an old England Manager.

But there's some good news for Wayne Rooney and Ryan Giggs. You see, they both have something in common. No, I'm not talking about the fact they've both cheated on their wives. I'm actually talking about the fact they're physically active... playing sport I mean. I'm digging myself a hole here, aren't I?

But why am I telling you this?

Well, our friends in lab coats recently showed that those who are active in their lives could slow down cellular ageing (and we are made of cells after all) by up to 9 years!!

So, next time the obnoxious salesperson tells you: "this rich, high potency Vitamin A formula visibly refines your skin helping to diminish the appearance of fine lines. Leaving skin looking softer, smoother, and more supple...." 

You can can say: 'But does it slow down ageing by 9 years? You see, this 2017 research published in the journal of Preventive Medicine showed this...' 

^^^ And you'll get one hell of a weird look from them 😉

But what I'm leading up to is this:

Most of us think that change means doing a 180. So, it becomes scary.

But all I'm challenging you to do TODAY is to take one step. Take ONE bite. You don't have to change your diet and start exercising in ONE day. Just say YES to one thing. I challenge you. A walk at lunch? 3 minutes of exercise, giving yourself permission to stop if you don't want to do anymore...

1>0. Remember this...<<< Just see what happens once you get the momentum going....

And it just so happens that the simple, little habits I teach you and keep you accountable for (using our members app and accountability system) in my Fat Loss Mastery Body Transformation Programme gives you the support to build LASTING habits that give you more energy, more tone and - I can't guarantee this part - but maybe 9 years younger 😉

^^^ One member actually said to me last week after our coaching session that she felt full of energy and - I quote - feel like 'I could run a marathon'. My response? Be careful what you say out loud 😉 It's got me into trouble many times...just like it did with my kayaking challenge to Westminster next year...

Matt 'One bite at a time' Fruci 
Fruci Fit
Helping Busy Ladies Think Differently And Get Their Bodies Back For Good!

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Biting My Way To Being Leaner, Fitter and Happier

I've recently started 'practicing what I preach' and assessing my nutrition, training and FUN again (yes, I 'winged' it for a bit...) to level up my energy, get fitter (for my kayak challenge to Westminster next year) and - well - be happier :- ).

And I've noticed that its only when I track these things that I actually get results and having this happen time and time again with the ladies I work with inside my Fat Loss Mastery Body Transformation Programme, I should really know better

For me - and the ladies on my Fat Loss Mastery Body Transformation Programme - the 3 things we track are: nutrition, exercise and FUN.

^^^ all of which can be tracked on our members app, with access to workouts done for you, as well nutritional targets for you to hit your transformation goals.

Do the things you say will do in each area and you get results. Pretty simple, right?

But here's the tricky part. You see, nobody hates the old 'setting goals' spiel we're told time and time again more than I do. Why? Because it's aways focusing on the 'ideal' which makes it seem so far in the future.

Every bite is a big one...a bit like when Nonna offers me some pasta, bead, lasagna,more lasagna, more bread, more pasta, and more bread....

But this doesn't mean that I'm suggesting you skip this setting goals part when looking to tone up, increase your energy levels and drop a dress size (or two).

After all, if you're not assessing, you're guessing. And if you don't know what you're assessing? You're guessing...I mean, if you didn't leave school with grades and 'scores', I can guarantee mums, dads, and grandparents probably wouldn't care about their kids school attendances and parents meetings so much, right?

Anyway, here's what I mean.

When was the last time you set a realistic goal for today?

Like saying 'yes' to trying a new type of exercise that will help change your body shape and fit back into your favourite clothes?

Like saying 'no' to staying up late and feeling groggy, overtired and irritable with loves ones the next day?

Like putting something FUN into your diary for YOU today (no matter how small) so you can take some time out, level up your energy and stop 'eating your emotions' when you feel stressed or overwhelmed?

And this is exactly what we do in my Fat Loss Mastery Body Transformation Programme

Take simple, small (actionable) bites every day designed to take you closer to your goal.

Take a 10 minute walk during my lunch break today

Do your 3 minute muscle toning workout

Have a palm-sized portion of protein with every meal

Talk to a loved one / friend

^^^ These are all track-able and make the process of toning up, taking control of your relationship with food, and fitting back into you favourite clothes easier!

Because unless you're scoring yourself on your nutrition, exercise and FUN, the rest of your energy is a COST, be it emotionally and / or physically.

And if it's step by step, easy to implement tasks for you to go through and track your progress to a fitter, stronger body, more energy and more confidence, that you're after, well guess what?

That's how I developed my Fat Loss Mastery Body Transformation Programme

Which you can apply for here:

Matt 'small bites' Fruci
Fruci Fit
Helping Busy Ladies Think Differently And Get Their Bodies Back For Good!

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Was that you eating French Fries?

So, my daughter's at nursery a few mornings a week now. And the other day they had a French teacher there. Teaching them French (obviously).  Which I thought was really cool. 

But I couldn't help but laugh at the fact my daughter doesn't even speak a word of English yet (unless you count 'geee gooo gahhh, bahhhh')

And it reminded me about what a member of my Fat Loss Mastery Body Transformation Programme told me the other week about being 'bombarded' by a friend on Facebook about how she shouldn't eat carbs after midday...Don't you just hate it when people push their ideas on you, regardless of whether it fits your lifestyle or not?

You see, the way I developed my Fat Loss Mastery Body Transformation Programme is by helping you to prioritise the things that matter most when it comes to shrinking your waistline, levelling up your energy and fitting back into your favourite clothes so you don't become more overwhelmed and confused that you already are:

1) Does it fit your lifestyle? Can you see yourself doing anything remotely like this in 4 weeks, 8 weeks, 12 weeks, a year from now?

2) Your overall food intake and water

3) Your protein intake

4) Training

5) Meal TIMING

And here's the thing. Most people (including the friend on Facebook) have their good intentions stolen by focussing on the things that have the LEAST impact on their toning up mission.

You know, the old:

'I must eat breakfast or I'll go into starvation mode..."

"I can eat carbs after midday as they'll be stored as fat"

"If you eat fat it turns into fat"

And while it COULD make some difference, it frustrates me that they could get the results they want if they stopped overcomplicating things. 

Of course, not taking any action is probably the worst thing you can do
And that's the premise of my Fat Loss Mastery Body Transformation Programme

It's 10 years of studying at university, testing and MAKING mistakes, and working with tons of ladies to help them tone up and lose weight, so you don't have to find things out that hard way, try to learn French before you can speak English, and can get your body back for good!

It's a proven formula backed by evidence and science...

Just check out some of my member stories here:

Matt 'bonne journée' Fruci
Fruci Fit
Helping Busy Ladies Think Differently And Get Their Bodies Back For Good

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#1 secret ingredient to tone up?

Despite most ladies coming to me to get their energy back, lose weight and tone up in my Fat Loss Mastery Body Transformation Programme, sometimes we end up finding that altering their lifestyle habits, routines and behaviours impacts their sleep…

And – finally – gets to the bottom of this:


Stress >> escalated by tiredness >> binge and eat your emotions >> feel like a failure >> start again Monday.

^^^ Which isn’t your fault by the way.

It’s sometimes the simple case of not prioritising the things that are important to you <<< as this leads to you spending more time on the things that won’t give you the rewards you want…

You see, every evening, my daughter HAS to have some food, a nice relaxing bath and a massage for drifting off to sleep. 

Its ‘ROUTINE’ <<< Read that again!

 Because your body loves routine.

Yet, for me and you, sometimes we’re up late watching Game Of Thrones  (Mrs Fruci controls the TV…) and other times I’m just working late because I messed around earlier in the day procrastinating and doing the jobs that COULD have waited until tomorrow…

And here’s the thing:

I always say​​ to the ladies during our Fat Loss Mastery Body Transformation coaching sessions that progress over times is all that matters. 1 >0 and if you’re better than yesterday, no matter how small the difference, you are on the right track to getting the transformation results you want. 

But this doesn’t just apply to your strength, step count, and fitness levels.

What if getting your ‘personal best’ in your sleep was SECRET ingredient you need to ditch the stress >>> escalated by tiredness >> comfort eating cycle?

Well, here’s ​​5 ways to help you get into a routine:
1.Be Regular: 

Go to bed and get up at the same time (your body loves consistency). 
Crying baby? Just try to recover your sleep debt OR try your very best to go sleep at the same time as your baby (as I try and do…apart from right now, of course ;-))

2.Stop working at the SAME time each day: 
Have a power-down hour before bed (read, talk to your family…take your foot off of the accelerator)

3.Turn off the iPhone, iPad and TV 
(if that’s how you ‘relax’ that’s fine but avoid too much light in the 30 minutes before bed. Try putting your TV on a timer so it switches off…as you do ;-))

If this gives you energy, try to avoid it later in the day…if it mellows you out…do it later in the day!

5. Journal every evening: 
Note down 3 things you did well that day (finish on a WIN! Everything else can wait)

That’s it for today.

Do you have a sleep routine?

Matt ‘sleeping beauty’ Fruci
Fruci Fit
Helping Busy Ladies Think Differently And Get Their Bodies Back For Good​​

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‘They were only £11 from Debenhams’

“They were only £11 from Debenhams”

^^^ that was the response a member on my Fat Loss Mastery Body Transformation Programme gave to her friend after she complimented her for all her efforts on her body transformation journey.​​

But here’s the thing. ​​When I first saw how people were changing their body shape back when I was at Loughborough University, I was skeptical. You see, I always thought that to ‘tone up’, you simple had to lose weight. 

But when I started seeing how my body shape changed and through helping ladies on my Fat Loss Mastery Body Transformation Programmes slim down, get fitter and and get stronger, I’ve been blown away.

Asking myself: Why aren’t more people taking this approach?

And the answer came to me: That number on the scales doesn’t tell you it’s ‘working’.

Why? Because by doing types of exercise that promote muscles tone, you are telling your body to hold on to muscle (which is weight).

So, I get it. You can lose confidence. Think ‘what’s the point. I’m trying and it’s not working so I may as well just finish the pack of biscuits’. Maybe go back to that Detox diet where you lose 7lbs in 3 days <<< albeit mostly water accompanied with several trips to the loo…

What does this mean? Well, technically, if you want to lose ‘weight’ fast…


But let me ask you these 2 key questions to help you put together a nutrition and exercise strategy that will level up your energy, lose FAT and actually keep it off:

1) Is this sustainable for you? Can you see yourself doing anything like what you are doing in 4 weeks, 8 weeks, 6 months, a year? If no, are you setting yourself up for failure?

2) Do you just want to simply a) Lose ‘weight’ or b) Lose unwanted body fat, tone up and fit your clothes better?

And it’s exactly why I encourage members on my Fat Loss Mastery Body Transformation track their progress with not only their habits in my Weekly Battle Plan Accountability Forms (which are now all on our members app), but to track your waist, belt notches  or just simply how your clothes fit you. 

So you can CONTROL the self-sabotaging thoughts that tell you ‘it’s not working’, build your confidence and use this confidence to give you the courage to continue and fit back into your favourite clothes – for good!

It’s that simple…

Matt ‘skinny genes’ Fruci
Fruci Fit
Helping Busy Ladies Think Differently And Get Their Bodies Back – For Good

PS. I’ve currently got 3 spaces for the opportunity to trial my Fat Loss Mastery Body Transformation Programme.

​​To apply, go here: