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3 Ways To Finally Stop Emotional Eating

So, the other day I woke up to find out that I only had decaf coffee…😫 I’d ran out of my favourite coffee (Grumpy Mule)…

Long story, short. My routine was out of whack. And I could feel myself wanting to be pissed off about this. Want to feel aggravated. First world problems, ay?

You see, we love routine. And although this can be a good thing? It can also be the exact thing stopping you from getting the body and life you want..

You try to follow a new diet. Lose some weight…then it HITS YOU. Something stressful comes up (be it emails, hubby, work, kids…) and food seems like the easiest thing to do turn to. To give you that pick me up. Some comfort. At least for a brief moment. 

And I get it. It does. I’d be lying if I’d said I’ve never eaten because I’m stressed. It’s usually when I’m procrastinating on something I know I need to do but am scared of doing it because I’m worried it won’t work

^^ which is dangerous if it becomes routine.

Anyway, I want to share 3 things that I find to be the most effective tools to help the ladies I work with battle and learn to take control of their emotional eating. 

And NO…it’s nothing to do with a supplement or my mystical powers telling me that you will always be like this because of the month your were born in (someone was genuinely told that…)

So, here are the 3 things I find to be the most effective:

1️⃣ Having a support group so you can see that you are not alone in this.

Given that emotional eating is probably the most common obstacle to weight loss that I see, knowing that there are others going through similar issues:

Maybe not getting support from loved ones at home? Temptations everywhere? Feeling overwhelmed?

And seeing what they are doing cannot be matched. In fact, this is how some of the ladies have learnt to take better control over it. I’m not saying its simple. You will have bad days.

But its only a bad day if you don’t learn from it 🙂

2️⃣ A simple plan that you can do on your busiest day, most stressful day This is literally why some of the recipes and plans I work on with the ladies in our Fit For Life Body Transformation Programme can be made in minutes or just grabbed on the go. 

But it’s not just the food….giving yourself permission to feel tired, feel stressed etc. is way more powerful and something we go over, as well as doing things like going for walks, reading, taking up your old hobby, Headspace etc. will help.

Not instantly….you have to be patient. Like I am with my daughter learning to walk 😉

3️⃣ Feel what you are feeling INSIDE when you are emotionally eating: don’t just focus on what you are doing, try to think about how you are feeling at the time of doing it. Almost as if you are watching yourself do it.

Procrastinating about something? Feeling overwhelmed? Not happy with how you feel and look? Want some time for you? Fed up of the world cup? 😉

Whatever it is…feel it and accept it. That’s a HUGE start.

And if you want to take it one step further?

You can trial out Fit For Life Body Transformation Programme.

We’ve got a free trial starting in July for 5 ladies and are accepting applications now​​​​​​​​​​​​.

​​Matt ‘Grumpy Mule’ Fruci​

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What happens when you put yourself first?

The ONE sentence that when you say it and really mean it?

Will probably get you better results that you’d ever have imagined with your energy, body, how you feel about yourself, confidence, work, family life…I could go on:

“I want to put myself first”

👉 I think a big problem/roadblock in alot of people (especially women) losing weight is you’re just so busy tending to everyone else’s needs

✔  kids
✔ work
✔ packing the sun cream
✔ putting shoes away in the shoe cupboard (Mrs Fruci’s favourite. It throws me every time. “I can’t find my shoes ANYWHERE’ …’Have you checked the shoe cupboard?’..Mrs Fruci responds 😂

✔ always looking at what needs to be done and for who…
✔ etc

Which leaves no time to do the stuff that you probably know you should do to make you feel better about YOU.

Like planning your meals for the day ahead, improving your fitness, reading a book, going for walk etc.

Which questions whether: “I don’t have time” is maybe another symptom of putting everyone else and their priorities before your own?

^^ Me included here. I get that it’s not that simple…my 1 year old daughter tells me that haha

Anyway, 2 things need to happen:

1) What if you saw your health and fitness as SELF CARE?

2) But before that. Before you even think about that. Remember, this only works if you give yourself PERMISSION to take care of yourself first.

After all, I can’t be the best parent possible if I’m not looking after myself. You can’t be the best at your job if you’re tired, stressed and reading the biscuit tin…

It’s like Monday afternoon, I literally crashed. I worked all weekend and started Monday morning at 5am. Ended up Spending the afternoon in bed. No emails. Work. It was difficult to do. I felt guilty. But knew I’d be no good to my clients or anyone else for that matter, especially as I didn’t finish until 9:30 that evening.

But its reminder of why
✈  airlines always advise “if the plane goes down put YOUR oxygen mask on FIRST”

Ok they don’t quite say it like that but you get the point.

If a person isn’t ready or willing to put on their “oxygen mask” first then it’s always gonna be a bit of a struggle for them until they are.

➡ So here’s a question for you:

On a scale of 1-10, how ready are you to start taking taking better care of your self❓

If you’re ready and just feel you need the accountability and a plan to help you get started?

Then you might be interested in my free 7-day trial on our Fit For Life Body Transformation Programme I have opening up at the end of July.

you don’t have to part with any money until you’ve had a blooming good look around to see whether we’re meant for each other

AKA whether you think it’s for you and whether I think I can actually help you

If you want to put your name down for this free 7-day or want to learn more (before I put it out on Facebook again…bear in mind I only have 5 places left for this and they probably will go…everyone seems to want to get in shape this time of year)

Just hit reply and let me know what you want to achieve.

Speak soon,

Helping Busy Ladies Think Differently and Get Their Bodies Back For Good (Not Just Summer lol)

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Is fasting good to help you lose weight?

Is fasting good to help me lose weight?”​

A question I had the other day. ​​

In short, it can be, yes.


Well, let’s say you skipped breakfast and only 2 meals a day? Your chances of overeating on calories that day may be lower…

Which means you will lose weight.

That said, fasting MAY also help you if you have prediabetes by improving how quickly your cells can take up blood sugar and respond to food. 

In some, it can also help with hunger.

In short, fasting can be a simple way to reduce calories without having to count them.

therefore, you might lose weight without counting calories

Ideal if you can’t be bothered to count them…​​​​​​


For others?

It results in a restrict – binge scenario.

All you think about is food all day. And you end up giving in to the cake in the office…followed by the F it Mindset, start again Monday…​​​​

Take Home:​​

​​Ultimately, losing body fat will improve the health of most people, regardless of whether you did it by fasting or not.

The principle behind this is creating a calorie deficit. Which means more out, less in. ​​

The TACTIC you use to get there has to fit your lifestyle.

Don’t like eating breakfast and feel like you’re forcing it down?

Why not delay it until mid morning and see how you go? Maybe it’ll help you if you struggle at that mid afternoon crash time of the day?

Enjoy breakfast?

Keep it eating it. Just be sure to control your portions in your meals 🙂

But I get that you probably know that already.

In fact, through working with hundreds of people and helping them to lose fat and tone up, I’ve found that most need 3 things:

1) A simple personalised fitness and food plan
that gives you the freedom to eat the foods you love (including your prosecco and Gin and tonic…) but some structure so you know what and when to eat so you can lose weight (and stick to it even on your busiest days)

^^^ As you probably have enough choices to make on the daily, right?

2) ​​​Accountability so you do the things that you know you need to do (and get a nice polite kick up the bum to help 😉)

3) Support from like-minded ladies all in the same boat looking to tone up, get fit and have some fun doing it so you don’t lose motivation when it gets tough…​​

If these 3 things sound like they’re what you need?

Then you may be interested in our Fit For Life Body Transformation Programme. I’ll be opening up 8 spaces pretty soon.

Keep an eye out on my posts for more info (or message me telling me what you need help with)

Speak soon,

Helping Busy Ladies Think Differently and Get In The Best Shape Of Their Lives
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Can you eat more and lose weight?

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So, the other day I took my daughter to Butterfly World. And one thing I noticed is that the goats are CONSTANTLY on the lookout for good.

Every time a human walks past?

They have a competition to see who can stick their heads out of the wooden posts the most to get closer to the human who MAY have some food to give to them.

And it got me thinking about ‘hunger’ and what true hunger actually is.

You see, when trying to lose weight, hunger can make it more difficult. And it’s why the science has looked at this and found what the most filling foods are:

* Protein

* Fibre / veggies

* High volume foods that contain a lot of water like soups and stews

* And the most filling food of all according to research? The boiled white potato believe it or not #TheGreatPotatoComeback

You see, you may have heard ‘nutrition’ / weight loss gurus / and even me, say this:

“Eat more and lose weight”

Now, without any context…this is completely WRONG. Because if you eat too many calories, you will not lose weight…

But if you ‘eat more’ of the super filling, higher volume foods (like the ones above)?

You will feel like you are more full up and satisfied and ‘feel’ like you are ‘eating more’…

Now you may be eating more volume? But to lose weight this still means lower calories.


I could eat have a Frappaccino at 450 calories and feel starving an hour or so later.

Switch this for a skinny iced latte (which is 120 calories) and then have, say, a Nicoise salad:

• 100 g new potatoes
• 75 g tuna
• 4 Whole cherry tomatoes
• 1 Whole egg
• 75 g green beans
• 2 TSP Mayonnaise Low fat
• 3 Whole anchovies
• 2 Whole Lettuce Leaves Large

And you’ll feel like you are ‘ eating more and losing weight’ because you have more food volume but lower calories.

So going back to the story of the ‘greedy goats’…

my point it can be misleading to follow your hunger signals…because certain types of foods can keep you more full up than others even though the calories are the same.

Just like, if someone brings a cake into the office and you feel ‘hungry’ all of a sudden…

Take home?

🍓Try to get a palm size of protein and decent portion of veggies at each meal.

🍓 Have a look at the low hanging fruit in your diet to lower your calories without compensating how much food is on your plate, examples include:

* Swapping a frappacino for an iced latte

* Swapping full fat yoghurt for 0%

*Use soups and stews

* Swapping cooking oil for 1kcal fry spray

* Mix beans with your rice in certain dishes to help keep you full up and lower calories

* Swap a breakfast bar for some berries and yoghurt

🍓 Notice how you feel when you are hungry from the inside. AKA are you just ‘hungry’ because you are bored? Procrastinating? Tired?


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“What should I do on holiday? 

A great question I had the other day from one of the ladies on our Fit For Life Body Transformation Programme. We’ve all been there. Putting off starting a new ‘diet’ or fitness programme because you have a holiday, a wedding, birthday  / social event etc…


Worried that a holiday, wedding, or birthday / social event will derail all your progress and that you can’t have both…

But is this the problem?

That is, you’re ALWAYS trying to lose weight? You’re never happy with lowering your expectations a little bit? Going through a time where it is OK to maybe put a few lbs on?

It’s like we either have to be losing 10lbs in 10 days or gaining 10lbs in 10 days right? Well, that’s if you listen the BBC and the Daily Mail

^^^ Who’s jobs are NOT to provide nutrition advice…but rather to entertain you. Even some of the doctors knowledge on nutrition is very questionable and I would recommend questioning everything. Even me. Especially me, actually. Seen the size of my nose?

Anyway, this weight loss stuff doesn’t have to be this ON / OFF, all or nothing thing that isn’t sustainable. Of course you have to make SOME compromises. But if you can’t enjoy yourself? What is the actual point?

So, here’s a few tips to not  completely full off the wagon on holiday but still have a life:

1. Go Explore (as I know you will) –

Get walking. No, you don’t NEED a gym. Go explore the local areas and – if possible – avoid taxis and public transport.

When on my honeymoon in the Caribbean (yes, somehow I am still married), I don’t think we would have seen such beautiful places if it wasn’t for some of the walking (and bike tours) we did.

If you want to do some exercise, do a hotel room workout: squats, lunges, and leg raises BEFORE brekkie

2. Think “full” and “satisfied” –

It can be difficult to get enough protein in when you’re away but it will help keep you full and satisfied. fill your plate with fish, beans, lean meats etc. (accompanied with fruit and veggies for your fibre and don’t forget WATER with every meal!!)

3- Eat less often but when you do…GO BIG? –

This strategy is useful for when you’re exploring and out and about. For example, you might have a big, satisfying breakfast (think eggs) but then not eat again until the evening which kind of emulates a bit of a fast and allows you to have some flexibility to enjoy local food?

So, by not picking throughout the day and sticking to “usual” meal times (e.g. lunch), it means you can still enjoy your favourite food and drinks and minimise the possibility of overeating.

4- Focus on company NOT food

5- Aim for pretty good NOT perfect

6- Remind yourself there’s a difference between being ‘full’ and ‘having enough’

7- Remember you are choosing what you eat. You’re not missing out. You’re aligning your actions / behaviours with your goals.

8- Walk around the buffet before picking up a plate

Finally, don’t stress too much. The stress and worry is probably more detrimental than the mojitos by the pool 

And don’t forget that you’re on holiday to enjoy yourself and create memorable moments that you’ll cherish forever.

After all, life is for living. 

And if your ‘diet’ doesn’t allow you to drink, enjoy your favourite foods, and go on holiday?

You might need a new one if you want to keep the weight off for good…

If you’re waiting for the perfect time before you start, then you probably have things the wrong way round.

Helping Busy Ladies Get Their Bodies Back Without Being Miserable On Holiday

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How much water should you drink?

I’ll admit, drinking water isn’t something that comes ‘naturally’ to me. Which is funny. As up to 60% of the human body is made up of water 😉 

But how much should you drink?

They say 2 litres of water. which as a guide is OK. If you hit that? You’re probably good.

But it depends on activity levels, weather and how much food you eat (as food contains water)…

As well as how many hot drinks you have, be it teas, herbal teas, coffees etc. (as they do all hydrate you)

But if you’re peeing clear by noon or have 3 clear wees a day, you’re probably OK

^^^ which rhymes so you can remember it

Here’s what I find helps me:

Have a glass of water when I wake up plus 1 before each meal (this way even if I have a busy day where I forget to drink water / I’m out and about? I’d still have drank – at the very least – some first thing in the morning. 

I’ll usually have it as I make my morning coffee ☕

Grouping new habits with something you already do might help you actually do it 🔥

Anyway, here’s 6 reasons why you SHOULD drink more water:

✅ It’s a “natural” cure for hangovers (research shows it works better than having ‘another’ to “bring you around” 😂)

✅ It might help you concentrate (so you get more done)

✅ It might help get things moving 💩 

✅ It might help with headaches 

✅ It might help the jeans of truth fit a bit better (if you swap liquid calories for water…or even sugar free drinks)

✅ 100% of people who are successful have been exposed to water in their lifetime 🤔

How much water do you drink?

This weather has definitely helped me drink more water. In fact, I’m sipping it right now as I write this 🙂

Matt ‘waterboy’ Fruci
Helping Busy Ladies Drop A Few Dress Sizes Whilst Enjoying Their Gin and the Odd Takeaway

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A scary lesson I learnt from my daughter

So the other week, my daughter was there happily playing on her own with her ‘toy’ kitchen (no stereotyping lol).

But I get this ‘need’ (or think I do) to take her out somewhere. Like we should ALWAYS be doing something.

And it got me thinking why this is 🤔

​​Kids are our biggest teachers, after all.

You see, I’ve noticed that I actually struggle to relax and just ‘be’..

I’m always thinking about the ‘next thing’ I could be doing..

* Getting a wash load in full of baby clothes stained with beetroot, peas, and pasta sauce

* emails

* Recording new 5 minute workouts for the ladies on our Fit For Life Body Transformation Programme

* Tidy up the kitchen

* Prepare dinner

* Work


When in reality, it all gets done, whether I worry about it now or not. It always does.

Whether I choose to waste time and energy worrying about it or not…

But where does this come from?

1. What I think I should be doing?

2. What I think others think I should be doing?

3. Expectations I have on myself

^^^ Which are all made up and can actually stop me doing what I want to do

4. What others are doing​
It’s exhausting, right?

And it’s the same when trying to lose weight…

we’re always ​​thinking about the future. 

‘What if I find it hard?’

‘What am I going to do if I have a holiday?’

‘What will my other half think when he knows I’m trying something else to lose weight?’​​

​​​​’What if​​ it doesn’t work?’

And here’s the thing. If you’re not happy where you are now? Then if whatever you try doesn’t work then guess what?

​​you’ll still be in the same place you are now?

But…you’d have learnt a hell of a lot more about what doesn’t work for you…

So you can do more of what works for you and your lifestyle. ​​​​

It’s why a big part of what we do in our Fit For Life Body Transformation Programme is about putting you first

(that’s what the Focus part of our Fitness, Food and Focus System is all about).

Slowing down enough so you can respond to the situation rather than go down the ‘F it’ mindset route

^^^ which is a bit like driving 300 miles, getting stuck at a red light, and turning around and going home…

Because in truth?

You probably know what to do. there’s enough diet books out there, right? And if it’s not a knowledge problem, then it’s probably a mindset issue. 

Anyway, I’ve got one space left for the free 7-day trial on our Fit For Life Body Transformation Programme starting tomorrow.

If you think it might be for you, click below:



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What’s the best exercise to lose weight and ditch the muffin top?

“What’s the best exercise to do to lose my muffin top? Is there an exercise I should be doing?”

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First off, given that 80% of us don’t actually hit the recommended amount of exercise per week? 

I’m not here to moan about ANY type of exercise.

After all, you will get benefits from ANY exercise…providing that you do it (which I know is harder said than done with life, knee / joint issues, intimidating gyms, not knowing what and when to do etc.).

BUT…I still want to give you my biased opinion on this matter backed up by research (Which means it is EVEN MORE biased):

1. Do what you enjoy…you’re more likely to stick to it

2. Fit it into your daily routinewe live in a world where -pretty much for the first time in human history – we can do our ‘jobs’ and go about life with little movement…which is why it is hard to motivate yourself to do exercise. As it is NOT actually a natural thing.

It’s why little things like parking further away, doing some squats whilst emptying the dishwasher and trying out these ‘daddy day care’ shuttles can help lol

3. Quickies are better 😉 It doesn’t have to last long to be effective. After all, I managed to become a dad… and You’re less likely to put it off and time is often something you say you lack…

4. Now for my biased opinion backed by the European Journal Of Internal Medicine (which means it is even more biased)

Do some kind of muscle strengthening exercise, like squatting and PLANKS FOR THE MUFFIN TOP, resistance band work, and even push ups with your hands on the kitchen side whilst waiting for the Alexa to boil the kettle for you (start small, think big)


Well, they showed that the more muscle strength people had was inversely related to mortality..

and there was a strong link between muscle strength and cardiovascular disease, artery disease, cancer, renal failure,  pulmonary disease, rheumatoid arthritis and patients with critical illness. 

So, there you have it. and i

But don’t forget. the nutrition side of losing weight and toning up is about 80% of this. That’s not to say exercise isn’t important. It will help you fit your clothes better and feel good

^^^ and everything is easier when you feel good, right?

But I get that its hard to motivate yourself, which is why we have such a focus on giving you the support and tools to do the things you know you need to do to get what you say want…

Mainly by giving you quick and simple 5 minute workouts, up to 3 sessions with me every week, being part of a supportive group with like-minded ladies, and simplifying the food side of things so your meals and shopping list for the week planned and sorted in minutes…

you can learn more about our Fit For Life Body Transformation Programme here

Matt ‘quickie’ Fruci​

PS. I sum up all this ‘best’ exercise stuff in this video here​

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How Ruth dropped 2 dress sizes in 8 weeks

Got this message from Ruth last week and wanted to share with you because there’s been nothing crazy about what Ruth has done.

No secret potions, special teas, random organic ingredients, or lycra…

and I get that with what they say in the media that it sounds like you HAVE to avoid carbs after 6pm, ditch sugar, never eat avocado, use coconut oil, eat breakfast, fast…I could go on.

Basically, it sounds like its all or nothing and that there are loads of rules you have to follow.

The reality?

​​Just be a little better than YOU were yesterday and regardless of what anyone says, you’ll be better than YOU were yesterday (which is all that really matters)

^^^ Crazy how we often stop doing the things we know we need to do because of expectations nearly always related to what someone else has achieved? Which has nothing to do with you?

Anyway, here’s what Ruth said:​​​​​​​​​​​

​​”What can I say only ‘THANK YOU MATT’. I joined Matt about 8 weeks ago having not ever done any fitness or slimming classes before.

​​The ladies are welcoming and lovely, Matt is relaxed and simply brilliant-

​​I have lost my ‘muffin top’ dropped two dress sizes feel healthier and enjoy my fitness.

​I can recommend Fruci Fit to anyone and everyone- its changed my way of living for the better and feel wonderful.”

And probably my favourite part?​​

​​​​”Its not a diet, its simply thinking differently and fittening up-brilliant.”


Because on a diet you’re ALWAYS stressing about losing weight. And if ever a week goes by when you haven’t dropped a lb, you fail?

When actually, you still kept it off, you might have lost a few inches from your waistline, your watch is a little looser, and your belt is down a notch…

Yet, some scales mean you fail?


Anyway, if you want to join Ruth and the other ladies (you can read some of the other stories here)

We do have 2 spaces for Monday to trial our Fit For Life Body Transformation Programme for 7-days

Click below to apply:


Fruci Fit
Helping Busy Ladies Think Differently and ​​Get Their Bodies Back
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How she seduced me 😍

“Every night as I lay on my bed, your thoughts begin to fill my head. I close my eyes and I can still see you. Because I see you from my heart. I still love you”

These are the words that….my big tub of peanut butter (crunchy, obviously) say to me every day. 

Which brings me on to the topic of how to stop being seduced by cakes in the office, kids chocolates in the house, and your other halfs food calling your name from the cupboard at 9pm…

You’re probably not going to like my answer.. because I’m just going to say it how it is (according to research…).

Because – basically – although food is not addictive like , say, a drug…

People show addictive tendencies to certain foods…


Well, both me and you are wired to love sugar, fat, salt etc. ​​​​​​​​​​​It’s human nature. Its why we are still here today. ​So combine it all into one delicious tub?

And our ‘feel good’ hormones become orgasmic. It releases a dopamine rush which reinforces this behaviour of eating a certain food AKA ice cream, crisps, peanut butter etc…

So, whenever you hear, smell, see the food?

Your brain is almost wired to remind you of the pleasure it once gave you…and how good it felt.

Which is a craving.

Now, some people find it more difficult than others to stop this.

But what can you do?

1) Notice where you are when you feel this ‘craving’. Have you triggered it by having it in the house? Become aware of the fact that your brain is wired to love this food and food manufacturers are taking advantage of this

2) Make food boring for a bit and see how you feel 

^^^ Yep, the opposite to what you probably want to hear and what most people tell you.

Now hear me out. I’m not saying ‘eat boring’ for the rest of your life. ​​​​​But the more choice, different flavours you have? The more you will eat. 

The tastier it is? The more you will eat. It’s like I can make a 15 minute ‘so called healthy’, gluten free, coconut cake…

but I’ll eat the whole thing (because it’s delicious) and wonder why I’ve gained 3lbs even though I’ve eaten ‘healthy coconut’ and gluten free.

It’s a calories in, calories out game this weight loss stuff.

​​ And it doesn’t mean you have to ban foods forever or count calories. But if you really are struggling to have any control, it MAY be that avoiding your trigger may help you – at least short term – to become aware of what you’re doing so you can take back control. 

​​At the end of the day, you have to do what works for YOU. That’s why the ‘secret’ – in my biased opinion – is making it simple and personalising it for you.

I mean, NO FOODS are banned in our nutrition system. But it may be that some foods / meals work better for you and your family than others. 

That’s why our Fit For Life Body Transformation Programme fits your food and fitness plan around your lifestyle (rather than the other way around)

So you can stick to it, adapt it to fit your lifestyle, and feel more confident about the way you look and feel.

​​​​​​Check it out here

Matt ‘seduced’ Fruci​