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Update from Cassie and co

So, the other week I was catching up with a few of the ladies using my Shift Personal Training and Nutrition System.

One of which was Cassie. Now, despite there being little difference in WEIGHT in the updated progress photo that I'm about to share with you compared to the one in June 2017...

I think you'll agree you can see the difference. 

And it just shows that the scales aren't always telling you the WHOLE story.

^^ Despite what the slimming clubs tell you...

Which begs the question: can you trust the scales as much as they say you should?

Should you really determine how you feel, your mood, and motivation (which affects what you do, eat, and how you are with loved ones) just by a number in-between your feet?

I mean, it's ONE measure, yes. 

But it doesn't measure how you feel? Fitness? Energy? Sleep? Self worth? Waist? How your clothes fit? Health? muscle tone?

You see, there's so much more to this health and fitness stuff than the scales. I get that you still want to see it go down (and it will...Cassie has lost over 25kg)

Anyway, here's the updated progress from Cassie (with her weight staying pretty much stable):

Its a real reminder of how much this stuff works.

That is doing the simple things well and pretty consistently and move away from the 'all or nothing' / everything has to be perfect mindset...

And learning to accept that improving your health, fitness and toning up is a compromise with real life so there will be days where you just don't feel like it or lack time

^^ Which is why the personalisation comes in

From there?

It's a case of having a little look in the mirror and looking back at how far you've come...

Just like Julie did the other day:

"I found my notebook from the start of last year when I was trying to lose weight. Made me realise just how far I’ve come and given me an extra motivational push! Almost 40cm lost!!! "

As you know, today is the last day of January and I've been on a mission to help as many ladies as possible stick to their New Years Resolutions by giving away some FREE Shift Personal Training and Nutrition Packages.

And I'm seeing such great results that I'm extending this today by giving away another 3 (this starts Monday and I've only got space for 3)

Go here to claim your free week using my Shift Personal Training and Nutrition System:


Fruci Fit
Shift: Helping Busy Ladies Think Differently and Get Their Bodies Back

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Friends and family keep sabotaging my weight loss

So, the other week I asked the ladies in our private support group for my Shift Personal Training and Nutrition System the following:

"On a scale of 1-1000, how hard are you on yourself?"

And we had a range of responses, from 600 to 1001 (which is off the chart), and some saying how they've gone from a 900 to more of a 400. 

But I then got this message shortly after from one of the ladies:

"I'm actually enjoying this group. I never thought I would after never have done anything like this before. But it's nice to know that I'm not the only one thinking like this"

And it just so happens that support and accountability is one of the most important things in helping you get fit, healthy, and more toned. 

I'm not saying that it can't be done alone. It can. 

But surrounding yourself with similar, like minded people all working towards the same goal?

Well, the results speak for themselves. 

But what I will just touch on a question I had the other day:

"Matt, how do you deal with family and friends who say 'you're fine the way you are' . 'just have one'. 'I made this for you'."

And its something I see A LOT.

Which is exactly why I've put together Healthy Meal Makers own my Shift Personal Training and Nutrition System to help you:

1) Have a life where you're not banning the foods you love (and craving them more)

2) Have some routine with your days so you can allow for the treats

But you know what's more powerful than these Healthy Meal Makers to help you stay on track?

The support, encouragement and IDEAS that other like minded ladies come up with. 

I actually get my best ideas from asking YOU questions. 

Because with every challenge? 

there's a breakthrough. 

and when someone shares something, it be just the thing that you need to kickstart your fat loss.

It's probably why you lose more fat with support and accountability...

Something I'm big on in my Shift Personal Training and Nutrition System.

Try it for free by going HERE


PS. On a scale of 1-1000, how hard are you on yourself?

I'll be honest, I'm a solid 831 😉

I could have the best day, but that ONE thing I did not 100% can still get me down if I let it. 

It's why I practice what I preach and use the Squashing Ants worksheet to help me challenge my often ridiculous thoughts and put things into perspective so I can think clearly and stop wasting my energy on things that just don't matter.

If you want a copy, email me at with 'YES, sent me the Squashing Ants worksheet' and I'll send it to you 🙂 

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Cinnamon, Type 2 Diabetes, and The Popeye Conspiracy

Had this interesting question the other day:

"I've been told I'm borderline Type 2 diabetic and that I need to lower my blood sugar levels. Will cinnamon help?"

In short?

Cinnamon has been shown to help reduce blood sugar levels and cholesterol. 

^^^ that probably doesnt include cinnamon buns 😉


before you go taking on the Cinnamon challenge 

(this is where you aim to eat a spoonful of cinnamon in 60 seconds without drinking anything...please don't do this...)...

Be wary that TOO much cinnamon (of the Cassia kind) can be toxic (so please consult your GP before going crazy with the Cinnamon challenge...)

In summary:

* Cinnamon may help. Add it in to yoghurts, porridge, shakes, smoothies, and - my favourite - on sweet potato chips 🙂 Unless you're doing the Cinnamon challenge multiple times a day? You'll be fine.


* adding cinnamon to your diet and expecting miracles is a bit like me eating spinach and expecting muscles like popeye...

^^^ we all know popeye was eating something else off-air...

The key - in most cases - to help you reduce the risk of conditions, like Type 2 diabetes?

Fat loss!

And its why building a diet and exercise plan that:

1) Fits your lifestyle so you can stick to it and 'stop stopping'

2) Gives your body the nutrients it needs (which will automatically make you feel more full up)

3) Isn't a full time job where you're thinking about food all day

4) Is - dare I say it - fun...

are the keys that I use when working with the ladies using my SHIFT Personal Training and Nutrition System

Want to try it for free?

Go here:


Matt 'Popeye conspiracy theorist' Fruci
Fruci Fit
SHIFT: Helping Busy Ladies Think Differently and Get Their Bodies Back

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Message from Karen

Got this message from Shift member, Karen, last week:

'So today, first time in my life, I found exercise easy. 

This isn't a a bad thing, in fact I never thought I'd say those words. 

Obviously I will up my game, and keep on challenging myself, but thank you so much for all you've done for me. 

I can wear nice clothes, I'm not tired, I'm not so grumpy, I feel healthier , and want to push myself further.'

And it got me thinking about what both me and you are truly capable of once we start and achieve our first goal.

You see, I often get asked:

"Do you do maintenance programmes, Matt?"

And my answer is YES. I do. 

But I don't think anyone has ever asked for it after working with me.

Not because they don't want to maintain their results, be it health, fitness, or weight loss

But because they want to - as Karen said - challenge themselves further, be it with me or not.

And this is what I call the 'ripple effect'.

Start small, think big. 

And the support and accountability from me and other like-minded ladies...

You'll find a way that works for YOU.

And if getting healthier, not feeling tired, and being able to 'wear nice clothes', as Karen put it, appeals to you.

Then you might be interested n the fact I'm giving away another 4 Personal Training Trial packages with full access to my Shift Nutrition System. 

To apply, click the link below:


Fruci Fit
Shift: Helping Busy Ladies Think Differently and Get Their Bodies Back
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Tone up lessons from my trip to Waitrose

Mrs Fruci had reminded me 48 hours in advance that we were running low on toilet roll. 

It was my ONE job (you know the ONE job you set your other half whilst you do the rest?)

'Log' story short <<< that was a joke...I meant 'long, story short'. Supplies got very low.

Luckily, not quite 'panic button' low...but still low enough for me to have to rush out on a day where I was already really busy to pick up some toilet roll.

By the time I'd debated whether to go for the Waitrose Essential, the Supreme Quilts Andrex or the Champagne Ultra soft

Decided on whether to buy in bulk..

And - of course - checked to see if there were any bargains in the fresh section and queued up...

It'd taken me an hour.

An hour that I could have done with that day. 

The result?

Less time for me. Less to time thin about meals. More decision fatigue. and LESS WILLPOWER

And what I'm leading up to is this:

You make 200-300 decisions every day about food. What to eat, when, with who, how much, is this healthy, should I use a spoon, fork, size of bowl...

do you choose the orange juice from concentrate or pure?

Rapeseed oil of vegetable oil?

Is olive oil OK for cooking?

Throw on top of this: Life, emails, domestic admin, and your other half who didn't do their ONE job for the day?

And your willpower tank is literally EMPTY...

It's why I recommend that you start by using my 'buy your toilet roll in bulk' tone up strategies, such as:

* Put breakfast (if you eat it ) and lunch pretty much on autopilot (things like leftovers from night before, cooked chicken from night before, a soup, Itsu noodle pots, smoked salmon, Greek yoghurt, fruit etc)...

So you can stop blaming willpower for failing on another diet. 

And it's what my Healthy Meal Maker is based on in my Shift Personal Training and Nutrition System

It's giving you routine and flexibility (it's a fine balance) 

Now, I'm still fine tuning this and developing it all of the time

and - in truth - it has to be personalised to you based on your goals, food preferences, lifestyle, hunger levels, allergies, I could go on.

But that's where the 'personal' part of my Shift Personal Training and Nutrition system comes in.

If you want to try it for free?

Go here:



PS. If you're wondering, I went for the Champagne Ultra soft

PPS. here's the link to start your free week using my Shift Personal Training and Nutrition System

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I’m not against Slimming Clubs…but

"I know you say counting points doesn't work and that you're against it but my friend lost weight doing it"

^^^ this was a message I got the other day

And I just wanted to make it clear that it's not that I'm 'against' anything.

In fact, if it works and it helps you lose fat and keep it off?

Keep doing it. And don't even think about changing things. 

After all, I've never actually been on Weight Watchers or Slimming World myself.

I've only seen the booklets, points stuff etc. and heard the stories that the ladies using my Shift Personal Training and Nutrition System have told me.

and based on that, I guess I just have a few different ways of going about things.

For example:

1) I believe in toning up your body by focusing on what you can do rather than what you can't...

2) I don't agree with calling peanut butter, bananas, and avocados a 'syn'...

3) I don't agree with weighing yourself every week in the evening and dictating your happiness and the success of your whole week by the number between your feet

^^^ i get FAT loss is important...but health and fitness is more than that. And I think it's this where I really differ. 

Because when ladies come to me having done the slimming clubs, it seems to be a lot about the weight and the diet. 

But what if you slowed down and just considered how you feel and what you do when you believe that the number on the scales defines whether you've been 'good' or 'bad'?

How do you respond the next week when the scale goes up?

How are you around food? Loved ones? Work colleagues?

4) I don't agree with completely narrowing down foods to numbers - I mean, do you even know when you're full up anymore if you do this? What happens if you eat out? Is there a strategy for this that makes you feel at ease and on track?

5) I believe you should give yourself unconditional permission to eat any food you like - this is a 'diet' game changer in my opinion.

Don't think of a pink elephant...

Now what are you thinking about?

A Pink elephant. 

6) I don't agree with rigid plans for everyone. I prefer to use templates that are then adapted to you, your preferences, work, home and lifestyle. 

7) I don't agree with having to put your hand up and explain why you ate a Mars bar in front of a group...(that's what a member using my Shift Personal Training and Nutrition System actually told me)

8) I don't agree with calling foods 'syns' (as someone who once had an eating disorder, I just don't think it's set us up well to develop a healthy relationship with food which doesn't make you want to binge eat...)

I could go on.

So, I guess you could we're different.

But that doesn't mean I'm 'against them'.

As I said, if it works for you, keep doing it.

If you want a to try something a bit more personal and different to what you've tried before? 

Well, I'm on a mission to help as many ladies stick to their New Years Resolutions and ditch the diets for good this January

Which is why I'm giving away 4 free trials on my Shift Personal Training and Nutrition System.

Click the link below to apply:


Matt 'pink elephant' Fruci
Fruci Fit
Shift: Helping Busy Ladies Think Differently and Get Their Bodies Back

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Why breakfast doesn’t work…for everyone!

He wakes up every morning. Brushing each of his 32 teeth, 76 times.

He would do his tie in a single knot rather than a double knot to save up to 43 seconds.

He would run at a rate of 57 steps per block with an apple (which was his breakfast) to catch his 8:17am bus to work!

This is how the film, ‘Stranger than Fiction’ starts.

You have Will Ferrell playing a guy who has an insanely STRICT and RIGID routine

And it reminded me about what you’re often told about the ‘most important meal of the day’ AKA Breakfast

You know, how they tell you that you HAVE to eat it to ‘spike your metabolism’ or that ‘you’ll go into starvation mode and store loads of fat on your stomach’

Truth is: The research shows there is NO change in your metabolism or weight loss whether you eat breakfast or not

My point?

I’m all for routine. In fact, it’s something I’m pretty big on.


​​​​You do not have to eat breakfast to lose weight if it doesn’t fit your lifestyle

^^^ Maybe you’re up super early, value an extra 20 minute in bed or prefer to eat more later when you’re actually hungry

But what actually is breakfast (this might surprise you…)

You see, most people see breakfast as the meal they eat when they first get up

But it is actually defined as ‘breaking a fast’


The first meal you eat. 
So – technically – eating your first meal at 12pm still means you had ‘breakfast’ as you are ‘breaking your fast’

Why you SHOULD eat breakfast?

1) It might stop you grabbing anything high fat / sugary on-the-go

2) You can often choose what you want to eat in the morning as you’re likely to be at home so can pick nutritious foods that keep you going for longer and stop you snacking  (get your vitamins and minerals in)

Why breakfast might not be for you…

1) You’re busy in the morning and food just isn’t a priority for you as you’re not hungry and won’t enjoy your food

2) You prefer to eat a bigger meal in the evening and want to balance your intake throughout the day

^^ Something I often do when eating out BIG to compensate

Do I – and the ladies – using my Shift Personal Training and Nutrition System eat breakfast?

Yes…sometimes …And… No

You see, it depends

^^^ Like most of things when it comes to diet, losing weight, and toning up
on your lifestyle, work, schedule and preferences.

And that’s why the ladies using my Shift Personal Training and Nutrition System get results (If you haven’t seen some of them, go here:

Because you have a healthy eating plan that doesn’t deprive you of your favourite foods


Tell you that you have to brush each of your teeth 76 times before breakfast or RISK going into STARVATION mode

Anyway, this January I’m on a mission to help as many Ladies as possible stick to their New Year Resolutions, which is why I’m giving away 4 Personal Training Trial Packages to start on Monday.

Here’s the link to apply:

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The sweet potato myth

“I just can’t lose weight. I swapped potatoes for sweet potatoes as I know they’re supposed to be better for me. I don’t really like them, though. I just eat them anyway”

^^^^ A comment I got from a new member using my Shift Personal Training and Nutrition System

And I get this a lot

That is…Your BELIEF that a certain food is ‘good’ or ‘bad’.

Truth is, by believing that sweet potatoes are better for you than white potatoes…White potatoes WILL make you gain weight…

Not because they’re actually more flabbifying <<< just made up that word.

But because your belief that white potatoes are ‘bad’ for youmakes you think you failed

And results in you ‘self-sabotaging’


Reaching for the biscuits or if you’re more exotic? The minty Aero

And the ‘all-or-nothing’ ‘starting again on Monday’ mindset that gets in your way.

So I’m here to tell you that you CAN eat white potatoes and still fit back into your favourite, more fashionable clothes

^^^ That’s if you prefer to eat them, of course. I want you to enjoy your food…

So, guess what?

Whether you eat a sweet potato or a white potato

It will have ZERO difference to your waistline…

But what about ‘sugar’ you ask?

Well, sweet potato actually has more ‘sugar’ in it

about 5 times the amount to be precise…

Does this mean white potatoes are ‘better’?


Sweet potato has slightly more fibre which SLOWS down the release of the sugar

Aren’t sweet potatoes more nutritious though, Matt?

Sweet potatoes have more fibre and vitamin A

You got me, there.


White potatoes are higher in iron, magnesium and potassium


White potatoes have been shown to be good for your gut health

^^^ which may play a role in how often you’re fighting off the lurgy…which since my daughter has gone to nursery…has been something I’ve been working on.

The real reason why your good old white potatoes get an absolute ‘mashing’ by the Daily Mail?

Well, if science says fries and pizza lead to fat gain

And fibre leads to weight loss?

The Daily Mail say white potatoes are bad and sweet potatoes are good.  ​​​​​​​​​​​

Bottom Line 

Simply swapping or – as a member using my Shift Personal Training and Nutrition System put it – ‘FORCING down’ sweet potatoes instead of white potatoes

Will make no difference to your waistlin​​​​​​e

Of course, if you prefer sweet potatoes …eat them

I – just like the other members my Shift Personal Training and Nutrition System – eat both depending on what the family, boss (AKA Mrs Fruci) and social life throws at us.

Because that’s what a sustainable, healthy eating plan is about in my opinion.

And it just so happens that I’m on a mission this January to help as many ladies as possible stick to their New Year Resolutions.

So, I’m giving away 4 more Shift Personal Training  and Nutrition trial packages starting Monday.

To apply, go here:


Matt ‘wannabe spud muffin’ Fruci

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I’m as confused as you are

So I've been working with a different coach recently to help me with my Devizes to Westminster kayaking challenge. 

But it turns out that I've got the wrong paddle for the way I paddle (even though others said it's good for me) and despite thinking that I'm doing it right in my head...

I'm actually pretty rubbish at paddling.

To the extent that I was told I won't be able to do the event in one day and that I'd probably be better off going for the 4-dayer event (which was quite disheartening to hear).

But the most valuable bit of advice from the coach was this:

"As a coach, the last thing I want you to do is get 8, 10 or 12 hours in, fail and never try again.

I'd much rather you complete the 4 day event and come back ready go again and then do the one day event'

And you know what's funny about this?

It's the exact same things that I tell the ladies using my Shift Personal Training and Nutrition System.

You see, I get that you want to be back in your favourite dress tomorrow. 

But what if instead of failing on another diet...

You built a health eating and exercise plan that fit your lifestyle so you could stick to it  and never have to diet again?

Imagine where you could be in 4 weeks, 8 weeks, 12 weeks, and 12 months? 

Just by building your confidence, making small wins and riding the 'fat loss ripple effect' as I like to call it.

And I'm not saying it's all slow fat loss.

I mean one of the ladies lost 4 lbs and 6.5cm from their tummy in just 7 days.

But the thing to remember is that FAT loss happens at different rates

and it's why I believe in personalising the plan to YOU.

Because if your diet doesn't fit your lifestyle?

Well, you're going to get to a stage where 'compromise' goes completely out of the window.

You see, work, home life, family, kids etc. will eventually take over when this 'motivation' to do the latest fad diet goes away.


Well, because fitness and health is the easiest thing to give up when life gets hard, especially if its draining your willpower. 

It's why I aim to make things super simple and personalise this stuff to you. 

Want to see how this works for yourself?

Well, this January I'm on a mission to help as many Ladies as possible stick to their New Year Resolutions, which is why I'm giving away 4 Personal Training Trial Packages to start on Monday..

To apply, click the link below:


PS. Just thought I'd finish with this quote that's actually in my book (Shift: Simple Guide To Helping Busy Ladies Think Differently and Get Their Bodies Back):

'he who has their health has 1000 dreams, he who doesn't has 1'

It's something I remind myself of a lot.

As I get its the easiest thing to give up and neglect. Especially because you get more of an instant 'high' from clearing your inbox and putting it off...

It's also easier to ignore it all rather that put yourself in a position that you feel totally uncomfortable about.

But that's why I make things super simple for you. 

So you can do it even on your busiest, more stressful day, and even if you haven't exercised in months.

No lycra, no scary gyms, no intimidating weigh ins.

Just like minded ladies, little old me, and a level of support and accountability that will guarantee you don't lose motivation.

To claim your free week, click the link: FREE WEEK OFFER

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Burger that make you poop

As you know, I talk about gut health and – as a result – poop..

Quite a lot…

Not because I’m really weird.

But just because I care

And that’s exactly what I keep telling Mrs Fruci when she finds that I’ve “spiked” her bolognese, poached eggs on toast and now…


With some secret high fibre ingredients

That not only help feed the good bacteria in your gut to fight off colds and boost your immune system 

But also keep you full up for longer.

I show you how to be cruel to be kind with these homemade “flexitarian” burgers.

^^ flexitarian is the in “word” that the kids now use to describe a diet where some times you eat meat and other times you are a vegetarian 🤙

Anyway, here’s the burger that’ll make you poop:

Matt “poop-erman” Fruci
Free Week Offer

Ps. Did you know that foods can affect your mood?

And that your gut sends messages to your brain? So many messages that I think they’re on an unlimited text messaging plan