Month: July 2018

Wow! those winds were strong the other day💨

Unfortunately,  I’m not talking about the weather. 

You see, when I’m walking past the market in Marlborough, I have to admit that I’m a sucker for a olive or 3.

Especially when the guy at the market stall hands me some tasters of feta and garlics, too.

It also didn’t help that I was hungry at the time (note to self..don’t go strolling hungry)

Before I knew it, I had a bowl of my favourite garlic olives and pickled chilli garlic.

“good for the heart”, the guy at the market stall said.

But like anything, the devil is in the dose.

You see, if you believe the media, you’ll see that a nutrient in garlic has been shown to reduce cholesterol…

But why they don’t tell you is that when you look at the research, you’d have to eat 28 cloves of garlic a day 😂

And speaking 28 cloves of garlic, I didn’t quite have that much on Saturday, but I sure did feel it 💨

You see, i can get some pretty bad IBS, flatulence and bloating. So why I thought this was a good idea, I don’t know.

And this is something that I’m talking about during the nutrition course I’m taking at Marlborough College Summer School this week.

Raw onion, garlic, beans, lentils, raw veg, and fibrous carbs can be triggers.

And I know this seem to be the opposite to what they tell you to do (eat wholegrains, brown foods, low fat etc…)

If you struggle with IBS, bloating, constant wind, focusing on foods that don’t ferment so much 💨 may help reduce symptoms.

So, that means proteins, like meats, eggs, yoghurt, fish, Quorn etc. As they don’t ferment.

Fats, like nuts, avocado etc.

And as for carbs? A lower than your usual carb diet may be helpful. That said, when you go for carbs, go for thing like white rice, jasmine rice, white bread rather than the wholegrains…

Do you suffer from bloating, wind or flatulence? Have you tried anything to help?

Matt “windy” Fruci
www.FruciFit.com
Helping Busy Ladies Embrace Life’s Whirlwind Of Emotions, Think Differently and Get Their Bodies Back

So I’ve decided this morning that it is a good thing that everything will eventually come to an end  

Because Love Island finishes tonight 😂

Not to mention the amount of diet tips and theories that I used to believe ( and do). Even whilst at University. The worst part? Some of the stuff was actually being taught to us.

On the basis that: ‘if it is written in a textbook, it must be true”, regardless of who interpreted it and how they did it. Just like some people enjoy a bit of Love Island with their vino on an evening. And others don’t..

Anyway, I thought I’d share these 7 ‘myths’ that I actually believed and did with you as it’s something I’ll be sharing today at Marlborough College Summer School in my Nutrition course, which I’ll be doing after our Morning session on our Fit For Life Body Transformation Programme. 

1)  Breakfast is the most important meal of the day – 

Well, actually, skipping breakfast could actually help you lose weight…and give you more flexibility to enjoy your food in the evening when you finally sit down…

And this is something I find to be quite common with many of the ladies I work with, mainly because they’re either not hungry in the morning or so busy that they just grab anything, thinking that something is better than nothing.

If you like breakfast, eat breakfast. If you’re not hungry until mid morning? Why not have your breakfast then? It’s simply a personalised choice that makes it easier to create a calorie deficit. Whether you have brekkie or not, just ask yourself: does it help me get in a calorie deficit and control my food intake over the day?

2) Eating after 6pm will make you fat –

I used to think that because you’re less active in the evening (hanky panky excluded. Pre baby, of course 😉) that anything you eat is more likely to be stored as fat.

Truth is, you are burning and storing fat all day. It doesn’t matter when you eat. It’s simply down to personal preference AKA what’s the best times to eat to help you curb hunger and control your food intake over the day?

3) Carbs make you fat –

It does make sense. Carbs turn into sugar and sugar can be converted into fat. But EXCESS energy can be stored as fat, be it from carbs, fats, protein or even broccoli

4) You can eat as much as you want if it’s ‘healthy’ –

Avocados, nuts, seeds, peanut butter…I could go on. Super healthy, right? Help yourself, I once thought. 

And where I had quite a poor relationship with food, these so-called healthy foods meant I had less guilt about overeating on them.

BUT…just because they are healthy, they still contain fats, sugars and calories, which can make you gain weight in EXCESS.

5) You have to give up the foods you crave –

Feed the cravings once in a while. If it stops you having your head in the biscuit tin? This can only be a good thing. 

Now, that said, depending on where you are with your relationship with food, it may be that for a period of time you – at least – remove certain foods out of your house. 

6) Going gluten free helps you lose weight –

This CAN help you lose weight. But it’s usually because you give up bread and pasta and starting eating more protein and veggies…not because of the gluten .

And if you start having gluten free breads, cakes and chocolate brownies (now available gluten free in Costa…) your chances overeating and gaining weight will probably go up…

In fact, because I have an allergy to gluten, when I eat it, I can’t put on ANY weight. Sounds good, but I’m literally spending my life sitting on the toilet 💩 I absorb no food and have ZERO energy.

7) Weight loss is all willpower –

There’s no doubt there is some willpower involved. 

But do we rely too much on willpower because we don’t know WHY we are doing it in the first place?

For you? For your kids? Your health? Confidence? Wearing the clothes you want to wear again?

Do you take on soooo much at once, forgetting that just adding in ONE new habit today will get you closer to your health and fitness goals?

It’s why if you maintain your weight loss for more than 12 months, it becomes easier…

Because you’ve practiced the required action (perhaps with the support of others to help you stay motivated) and created simple habits that you do – almost – AUTOMATICALLY 

^^^ And it is THIS that probably explains why we get such great results in our Fit For Life Body Transformation Programme. 

No potions, pills or magic wands.

Just support from like-minded ladies, a personalised fitness and food plan thats fit for your lifestyle, and accountability to make sure that you do the things you know you need to do to get the results you want.

And I know I would say this, but I think our Fit For Life Body Transformation Programme.  is much better than Love Island.

That’s enough from me today, I’ve got a day of rambling with our amazing ladies on our Fit For Life Body Transformation Programme and Marlborough College Summer School

Have a great day

Matt ‘Officially better than Love Island’ Fruci
www.FruciFit.com​

So rewind 2 years ago. I’m sat there with a full-time job in Public Health, working a bit for the NHS with diabetes, and doing what I do now with Fruci Fit and our Fit For Life Body Transformation Programme. 

I was working 80+ hour weeks….if not more. 

What made this scary was that I was about to have to make a decision with the arrival of my daughter.

A) Stay with Public Health and go part-time to help out with child care 

OR

B) Go all in on Fruci Fit and out Fit For Life Body Transformation Programme, leave public health and factor in child care.

And I’ll be honest. I was $#*! scared. Deep down, I wanted to do what I’m doing right now. Helping ‘nearly’ 100 people every month get closer to their health and fitness goals, build better relationships with foods and feel better about the way they look   / clothes they wear…

BUT…

I was suffering from:

“The Scared Looking Silly Syndrome”

What if I fail?

What will other people think?

Which is crazy. After all, who cares what someone else thinks? I mean, most of us go about our day worrying about what complete strangers think about us. Forgetting that they’re probably so worried about what you’re think about them that they don’t care…

Fast forward to today?

I get to spend quite a bit of time looking after my daughter (who seems to be growing up soooo fast) and I’m nearly at my first goal of helping 100 people every month feel more confident and stop wasting money and time on cookie-cutter fad diets…

Which has meant that I’ve actually had to create a waiting list for our August / September intake on our Fit For Life Body Transformation Programme. Which I literally cannot believe and makes me feel so grateful for those who have put their trust in me already to help them, like these amazing ladies here: https://frucifit.com/results/

But my point is this:

Both me and you have very imaginative brains. They can literally create some scary stuff. Which makes the future very scary. Stops us doing the stuff we want to do. Even though ME and YOU just completely made it up. 

This all makes getting started on something and putting ourselves out there flipping scary….

Yet I can 100% guarantee you ONE thing right now:

It is NEVER as bad as you think….

And when you experience that ‘it is never as bad as you think’ …

that’s when confidence comes in…

Giving you the courage to do the things that you know you need to do to get what you want…

Be it with your relationships, work, body, and health.

And even though we’re full at the moment, if you want to join our waiting list for our Fit For Life Body Transformation Programme, just hit reply.

​​You’ll also get instant access to our brand new nutrition system allowing to plan your meals for the week without fiddling around looking at labels and food lists of what you CAN’T eat…

Matt ‘two fingers up the the scared looking silly syndrome’ Fruci
www.FruciFit.com
Helping Busy Ladies Think Differently and Put Two Fingers Up ​​To The Fear Of Looking Silly

So, I had this message the other day and I’m going to share this as it’s come up a lot (especially with BBQ season in full force

(although it is ‘too hot’ << I never thought I’d say that as I’m normally the one taking the time to moan about other moaning that it is too hot lol the irony)

Anyway, here’s the message I had:

“I sometimes have trouble when eating out, to say no thank you when people have cooked!!

And end up eating more than I wanted or needed to.

Then I am playing catch up… lunches happen quite often…..so it’s a constant battle.”

And I completely get this. After all, just this weekend gone I was at my Grandads for a BBQ. And as always, he:

1) Cooked enough delicious food for about 40 people…even though there was only 6 of us (including my 19 month daughter lol)

2) Concluded that because there was food leftover, I don’t eat much

It reminded me of my Nonna when she’d say that she won’t cook ever again because I don’t like her food….

^^^ and this was after eating 5 plates of pasta 😂

so I get that it’s a difficult situation. Getting the balance right between aligning your actions with what you want to achieve and not feeling ungrateful or rude. 

So, here’s a few things you can do to help you be flexible with your eating and decide where to pull back to indulge a bit more later:

1) Have a lighter breakfast if you know you’re out later? Go for higher protein options with veggies prior so it appears like you’re eating a lot of food but for a lower amount of calories.

EXAMPLE:  Go for an omelette with spinach, peppers with 1kcal fry spray? OR go for a 0% Greek yoghurt with some berries. 

2) Skip the bread roll at the table –> this equates to about a glass of wine

But here’s the thing:

If you overeat, you’ll probably feel rubbish. If you say ‘no thank you’ you’ll probably feel rubbish….

So, I guess you might as well do what you really want to do?

I mean, life is for living. And the more you ban food groups and demonise them, the more you’ll probably crave them. 

So, it’s about making the compromises that make you happy. So you get the results you want but still enjoy yourself.

I don’t mind skipping the bun on the burger so I can have more coleslaw for example. That’s a simple swap I make.

But there is no ONE right way to do this. It’s up to you and personal preference.

And why I focus on personalising nutrition plans for you and your lifestyle. So, you can stick to it!

Matt
www.FruciFit.com