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The 3 Common Exercise Mistakes

So,one of the most common questions I get from ladies looking to lose fat and  get fit is about the best exercise to lose stomach fat and tone the core. 

Now, if you’ve been following me for a while, you’ll know that I’m going to tell you straight and say that there is NO magic bullet. There is now secret..

^^  Unless you count consistency as a secret?​​​​

So today I’m going to go over the 3 most common exercise mistakes I see AND give you 3 exercise you can do today to make a start.

As DOING overcomes anxiety 110% of the time!!!​​

1) You try to out exercise a bad diet – 

This is even more relevant on our Fit For Life Body Transformation Programme as it’s created so that the exercise is merely the scarf on your snowman / icing on the cake.

^^^ getting in the Christmas spirit…​​

It’s created that you can lose fat and drop a dress size just by doing even 5 -10 minutes of our home workouts on our app or a couple of our workouts in Marlborough, or even – possibly – just by following the flexible principles in our nutrition system alone

​​(not that I recommend you don’t do the quick and simple workouts that I give you as this can often make you feel good, get stronger, fitter and fit your clothes better..not to mention the impact on building positive habits into your life)

2) You’ve done it before and it didn’t work for you –

The mistake here is not using the right technique and muscles to help you shape your body how you want it to look. 

Obviously, not only does this mean you don’t get injured, but it will also mean that you get fitter, level up your energy and make every day tasks easier. 

Again, this is something I am big on in our Fit For Life Body Transformation Programme (hence why you just simply follow me doing the workouts with you in person and / or online) 

3) You think you have to wear lycra and leave your workout dripping with sweat –

What you do in our Fit For Life Body Transformation Programme are actually  ‘easier’ workouts some days and other days you do a bit more challenging work.

This ensures you can RECOVER. 

Reduce the resistance and stress in your life. So it’s not this all or nothing thing.​​


It’s the same with your diet.

It’s not simply ‘here’s a diet and exercise plan’

It’s tweaked to:

a) Help it stay fun so you stick to it, build confidence from seeing yourself get stronger and fitter so you stay motivated

b) Help to keep your metabolism high so you can burn more fat whilst enjoying your food

c) So you actually look forward to your workouts and allow for the recovery AKA the magic to happen to help you shape your body

But this is all just information. And we all know that information does NOT equal transformation. There is plenty of information out there on Google

So what I want you to do is:

A) Pick on of these stomach exercises and do it today for at least 30 seconds:

[responsive_video type=’youtube’ hide_related=’1′ hide_logo=’1′ hide_controls=’1′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=JhR4TAuDEjc&feature=youtu.be[/responsive_video]


B) Practice daily and get 1% better each day (think where you’ll be by 2019 if you improve by 1% each day until then? The clothes you wear? How you feel? How you look at the Christmas Party? What your friends and family say? Energy? Sleep?

C) If you need more help?

Join our “Fit For Life Body Transformation” coaching program for ladies 40+
 
Every month I open up the opportunity to work with us inside of our ladies only fat loss coaching programme
 
If you’d like to be coached and supported by me?…
 
 
 
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Fix this diet deficiency today if you’re feeling SAD

So when we brought baby number 2 (Imogen) back from the hospital last week, I noticed that they gave us something which you looked like a  ‘baby starter kit’ haha

Nappies, wipes, bum cream. All of the essentials.

But it came with something else which was pretty cool…

Some vitamin D drops for baby.

Why am I sharing this with you today?

Well, the C word (Christmas) has already been said many times.

Winter will be here in no time. Darker mornings and darker evenings are already here.

And I know​​ from what some of the ladies have said to me about their mood and motivation when the winter months come that it makes looking after YOU and your health even harder.

But the good news?

You still have 3 months left of this year to achieve more than you ever have done before. ​​​​​​​​​​​​Thats 25% of the year. Where most people wind down…

Put it off for next year.​​

​​​you see, just like when I’m feeling demotivated to workout after not getting much sleep, I start with the smallest possible effort (3 minutes and give myself permission to stop if I still don’t want to do anymore)…

And one of the first things I do when helping other ladies develop a positive relationship with food and lose weight is look for the easiest, most simple improvements I can make to their diet and habits to give them more energy and motivation.

Why?

Well, More energy >>> More likely to WANT to eat healthily and exercise >>> More likely to lose fat and tone up >>> Increased motivation >> More likely to enjoy it >>> more likely to stick to it and achieve transformational results


And ONE of the quickest ways to get more energy in my opinion? 

Looking a nutrient deficiencies.

One of which, is Vitamin D.

Did you know vitamin D is actually more like a hormone than a vitamin?

And we’re beginning to learn that it can improve our mood, immune system, IBS, bloating..I could go on..​​

Yet, we simply don’t get enough of it..

I mean, even if it is sunny, you’re often working or not outside long enough to get any..

In fact, even Australians are deficient in the “sunshine” vitamin <<< which is saying something! 


So, it’s no wonder that even Public Health are advising that you might want to supplement with it during the months of October – April 

​​Winter depression / seasonal affective disorder is a very REAL thing..​​

Actions for you:

* You can get some Vitamin D from oily fish and eggs (but not much)

* Get outside for 30 minutes today

* Walk more​​​​

* Consider supplementing with Vitamin D3

Because how you FEEL is pretty much the most important thing in determining what you do and the results you get…​​

If you’re still not feeling motivated, lacking energy and struggling to find the motivation to do the things you know you need to do to get the results you want with your body, mind and health?

We’ve got 2 spaces left on our Fit For Life Body Transformation Programme with the start date w/c Monday 1st October.

Learn more about our 7-Day Free Trial here:

7-DAY FREE TRIAL​​​​ 

Matt ‘​happy hormones’ Fruci
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Excited to share this with patients with Type 2 diabetes today

So I’m off to deliver an education day today for patients with Type 2 diabetes at Priory Road Surgery in Swindon. 

And if there is ONE message that I want them to take away it is this:

There IS evidence that you put Type 2 diabetes into remission / get rid of it with LIFESTYLE changes that results in fat loss…

Which COULD mean:

* Reduced risk of having to take medications the rest of your life (and possible injections)

* Reduced risk of heart disease

* Reduced risk of losing limbs, sight and all that scary stuff that can come with Type 2 diabetes

So the next question becomes ‘how”?

Well, this comes down to YOU..

You see, the research shows that losing fat FAST helps

AND

losing fat slow and steady helps.

Saturated fat does NOT cause diabetes

Just like sugar does NOT cause diabetes

It’s just that high sugar and fat foods generally taste better so we eat MORE calories which leads to more body FAT…

Now, the thats out the way, I want you to consider THIS:

You probably know what to do, right?

But maybe you have failed before. Maybe you think “I could never stick to it”. Maybe you say that ‘I’m my biggest challenge”..

That’s OK…

Because there is a version of YOU that exists right now. 

Which just like with Type 2 diabetes, can be put in remission…

So that YOU can be the version of YOU that exists right now, that can be, do and leave you looking and feeling better than you ever thought you would…

I guess what I’m saying is that it’s not a case of “I can’t”…

But who “I need to become to do this”

The habits?

The mindset?

you see, you probably know that those who seem to lose fat and keep it off stick to their exercise and eating habits most of the time.

But the secret?

When the have a bad day? They move on to the next opportunity to put it right.

After all, if you’ve had a bad day and are thinking that the multipack bag of salt and vinegar crisps will make it go away…

Well, you’ll be left with 2 problems :

1) the problem you already had

2) the problem of now feeling guilty and rubbish about feeling out of control, blaming yourself (even thought it’s jsut the thought process you have used today and can be changed tomorrow through practice…)

Matt

PS. Whenever you’re ready…
 
here are 2 ways I can help you get in shape, build a healthy relationship with food, and ditch the ‘F it’ mindset:
 
1- Read my free book where I walk you through exactly what I did and help I’ve helped other ladies transform they way they think about weight loss and building a positive relationship with food (the 6 principles):
click here to read:
^^^(Message me if you want the hard copy)
 
2- Join our “Fit For Life Body Transformation” coaching program for ladies 40+
 
Every month I open up the opportunity to work with us inside of our ladies only fat loss coaching programme
 
If you’d like to be coached and supported by me?…
 

 

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Going from 1 to 2 is easier (lessons from babies)

I must admit, as exciting as having a baby is, there was an element of fear about the change of routine. 

Just like when any change happens

How hard will it be?

What will it be like?

I guess it’s the fear of the future? 

The unknown, right?

But here’s what I know now…

The jump from no babies to having 1 baby was a A LOT more of a shock to the system than going from 1 baby to 2 babies.

(not that number 3 is on the cards lol it’s not…I can assure you)

And it’s the same when it comes to creating new healthy habits with your relationship with food, exercise, and weight loss.

Once you create ONE habit, it’s easier to focus on bringing in another habit.

And when you consider that most ladies that come to me want to lose some unwanted wobbly bits, get fit, build a more positive relationship with food, have the energy to do more, and feel more confident about the way they look in their clothes….

This SEEMS overwhelming and scary. Like it might be a big change.

But when you break it down to 3 things:

1. Food – are you CONSISTENTLY eating moderately fewer calories than your body needs?

2. Fitness – Are you moving more than you were (even if it’s 1% more)?

3. Focus – Are you creating space in your mind and life? Thinking differently about the F it mindset? Up for the challenge of thinking differently about this dieting stuff? A way that you have never felt before (after all, doing the same thing and expecting different results is insanity, right?)

It then becomes a question of not ‘should I or shouldn’t I”

(​​which is exhausting)

But “how”…

Which means you save time from procrastinating about whether you should let your fear keep you stuck in the same position​​

AND

Stop putting more fuel on the anxiety fire burning away as you think of made up reasons based on past experiences, failures, others options on why YOU should not do the things you want to do to get the results you want.

I can guarantee that it is never as bad it seems.

And once you get started with the mindset that it is actually compulsory to have ‘bad’ days lol

And that you can simply get straight back to it at the next opportunity.​​

It’s so much easier ​​​​to be consistent with your food, fitness and focus…

So today?

All​​ you need to do is get from A to B…

Don’t worry about C or D or E etc. as when you get there you’ll have new problems anyway (maybe the new set of clothes you need to buy haha)​​​​

​Once you get to B?

You’ve got evidence you can do this..

And the habits can start to build, you create confidence, the courage to do more than you thought you were capable of and having your friends and family asking you how you did it…

(Or if they’re jealous :”Don’t lose anymore” lol that’s usually a sign of jealousy…)

Matt ‘​​​​​​​​​​A to B’ Fruci

PS. Whenever you’re ready…
 
here are 2 ways I can help you get in shape, build a healthy relationship with food, and ditch the ‘F it’ mindset:
 
1- Read my free book where I walk you through exactly what I did and help I’ve helped other ladies transform they way they think about weight loss and building a positive relationship with food (the 6 principles):
click here to read:
^^^(Message me if you want the hard copy)
 
2- Join our “Fit For Life Body Transformation” coaching program for ladies 40+
 
Every month I open up the opportunity to work with us inside of our ladies only fat loss coaching programme
 
If you’d like to be coached and supported by me?…
 

 

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Are problems actually problems?

Despite some of the ladies I work joking that they’re old enough to be my mother…

I’m going to say this anyway…

You see, even in ‘my day’ at school, we didn’t really use the internet. You had to find books, read and read…

which meant knowledge WAS power..

But now?

Just a simple Google search of “healthy diet” will give you about 190 million search results in 0.0000000000000001 seconds

with Google also telling you to search for “what is a healthy diet plan” and “healthy diet to lose weight” to give you even more information to “digest”. 


And what happens? 

You end up with a ton of different beliefs about what the best foods and diets are. 

And not only is this overwhelming, it’s also pretty dangerous. Because some of our beliefs can be so strong that it makes you ignore the facts and the science in favour of detox fads, superfoods, and magic fat burning pills.

The issue here?

Well, whenever you hit a roadblock in your health and fitness. Struggle to lose weight. Or get stressed about whether your current diet will give you diabetes ..

It’s  easier than ever to think that you have to change everything at once to get results….as Google and social media says so…


But ultimately, this ‘all or nothing’ way of thinking actually gives you an excuse to do…nothing. As it usually means that your circumstances and your life has to change before you can start.

That’s where people who seem to have more success when losing fat, getting fit and improving their health appear to be different. 

They don’t see problems as problems..

but as an opportunity to put something right. 

This is why we keep score of just 3 things inside our Fit For Life Body Transformation Programme:

Food – did you hit your target? Yes or no?

Fitness – did you hit your target? Yes or no?

Focus – Did you create space for you mind today? Yes or no?

Because when you keep score and separate the FACTs from your FEELINGS?

You can start to know what works for you and what doesn’t.

You can start to know WHY, deep down, you don’t do the things you know you need to do to get the results you want?

Is it because you don’t know what you really want?

Are you holding on to a story about how you don’t deserve this? You’ve failed in the past so you don’t trust yourself now?

My question to you:

If you’re scared of failure and this is stopping you from starting your journey to improve your health, getting more energy and feeling better and more confident about yourself, have you failed already?

Matt

PS. Whenever you’re ready…

here are 2 ways I can help you get in shape, build a healthy relationship with food, and ditch the ‘F it’ mindset:

 
1- Read my free book where I walk you through exactly what I did and help I’ve helped other ladies transform they way they think about weight loss and building a positive relationship with food (the 6 principles):
click here to read:
^^^(Message me if you want the hard copy)
 
2- Join our “Fit For Life Body Transformation” coaching program for ladies 40+


Every month I open up the opportunity to work with us inside of our ladies only Fit For Life Body Transformation Programme

If you’d like to be coached and supported by me?…

Apply for a free 7-day trial by CLICKING HERE


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I lied

So last week, myself, Mrs Fruci and my 20 month old daughter when for a family afternoon out to…the dentist…

I’ll be honest, I’ve been a bit lazy with the check ups but thankfully, all is good.

But it got me thinking when the dentist asked me:

“So, how often do you floss your teeth?”

Here was my reply:

 “Ummm. Every day. Well, most days. When I remember. Probably every 2 days. Maybe every 3 depending on whether the flossing sticks are next to the sink. So,  a few times a week.”

You see, I KNOW that flossing your teeth is good for you. I KNOW that it can actually increase your life span. I KNOW how important it is.

But I still put it off. And don’t do it.

Which shows that knowledge is literally useless… unless you use it.

You see, when it becomes a question of did you do what you know you need to do…YES or NO…

It becomes much easier to know whether you are failing because of knowledge or a lacking of DOING…

And it reminds me of a message I had the other day from one of the ladies on our Fit For Life Body Transformation Programme:

“Amazing the power of tracking even if I haven’t planned my food.

After dinner I had thought I’d had way too much and was going to think “sod it” and eat more.

But when I filled it in, I was well on track so was happy with a cuppa.

The human brain is bonkers”


Bonkers indeed.

Because unless you separate the facts from your feelings and just assess the small things you do daily rather than thinking you have to go ‘all in’ and get every thing perfect and then beat yourself up for not sticking to it like others will tell you…

“sod it’ mode will just keep happening…

Here’s the real ‘secret’

Do and measure the simple, often mundane, often uncomfortable stuff, usually inconvenient stuff consistently… over and over again

yep, i know. BORING

but true.

and it may be boring.. but the results tend to be the opposite of boring

I’d go so far as to say the results are SEXY (going by this).

You say, when I just asses show many times I’m flossing my teeth now, I know what I need to do to improve tomorrow, even if it’s by one percent…leaving the flossing sticks next to my toothbrush, a post it note, whatever it is. Small, unsexy things that produce pretty sexy results :-

And it’s the same when trying to lose unwanted fat, improve your health and feel better about yourself in the clothes your wear..

So, are you struggling to get results because you feel like you have to go ‘all in’ and make it ‘perfect’?

Matt ‘you don’t have to be perfect to progress’ Fruci

PS. Whenever you’re ready…
 
here are 2 ways I can help you get in shape, build a healthy relationship with food, and ditch the ‘F it’ mindset:
 
1- Read my free book where I walk you through exactly what I did and help I’ve helped other ladies transform they way they think about weight loss and building a positive relationship with food (the 6 principles):
click here to read:
^^^(Message me if you want the hard copy)
 
2- Join our “Fit For Life Body Transformation” coaching program for ladies 40+
 
Every month I open up the opportunity to work with us inside of our ladies only fat loss coaching programme
 
If you’d like to be coached and supported by me?…
 

 

 

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And we got a 9lb baby

If you didn’t know, my wife gave birth to our second daughter on Monday morning..at just over 9lbs 🙂

Must be all that protein, ay?

Such an amazing moment. 

In more ways than one.

Especially as it all happened so quickly that our other 19 month old daughter was actually there in the corner of the room, drawing Peppa Pig (well trying to)

Completely oblivious to the whole situation…

Until she turns around, sees the baby and says ‘baby’…

Safe to say, a few sleepless nights to come lol 

But hey ho, as Albert Einstein apparently said:

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”

Because when you think about things like this and remember that the chance of you being born and here today are 400 TRILLION TO ONE…

It makes you think:

Are we here just to ‘get through it’ or are we here to make a difference and enjoy it?

Matt

PS. If you’ve applied for our Fit For Life Body Transformation Programme starting in October, I’ll be reviewing applications and getting back to you ASAP


PPS. Check out my girls here (proud Dad moment):

 

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Comfort eating and the facts…

When you do what I do for a living?

One thing becomes very clear, very quickly:

A lot of women are struggling with their eating habits, right no.

Not because of hunger. Not because they don't know what to do....

But because something in their mind right now, is saying:

"You're not good enough"

"You don't deserve it"

"You have now willpower"

"F it"

Which - as one of the ladies said to me the other day - can get to the state where you don't trust yourself to do this anymore. 

Now, I don't have a secret diet or supplement that is going to help you through this

But all I know is that when you separate the facts from your feelings (which are often made up thoughts, you have chosen to believe which are now so strong that they dictate what you do)

You can think and act clearly and make better-informed decisions about your food choices, develop a healthy relationship with food and feel better about how you look and feel in your clothes, work, relationships etc...

That's why I did this video above on how to think differently about comfort eating.

Matt

PS. We have 3 spaces opening up on our "Fit For Life Body Transformation" coaching program for ladies 40+ in Marlborough next month.
You can apply for a free 7-day trial here: 

FREE 7-DAY TRIAL

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Ask this ONE question before starting another diet or fitness programme

I’m going to be completely honest with you today.

You see, you’ve probably noticed that EVERYONE shows their before and after photos on Facebook and Instagram. 

^^^ Including me…

But here’s the thing:

EVERY DIET WORKS….if you do it.

I mean, most of the ladies I work with have lost weight before. You have too, right?

But the issue is: keeping it off.

What if the issue was the blueprint you’re following rather than you?

So the question becomes

“What happens after the diet?”

I want you to ask that question about every diet and fitness thing you do…(even to me)

Don’t get caught up in the shiny object diet…

who’ll help you lose a  LITTLE bit of weight…

Because then what?

What’s your next move?

they’ll help you lose a bit of weight but then what?

Have you actually lost much body fat or have you just lost a load of water and muscle?

Do you feel stronger and fitter? Are everyday tasks like climbing stairs and shopping easier?

Can you eat the foods you like?

Can you see yourself doing this in 3 months, 6 months or 12 months time?

Do you feel more confident about yourself?

Do you feel more confident about what and when to eat to make this fit your lifestyle?

Now, I can tell you which people will lose fat and keep it off and which people won’t…

and it comes down to knowing the principles of fat loss, making them work for your lifestyle, your expectations, AND  being willing to challenge your current beliefs…

Beliefs that might be based on ‘bad’ foods, thinking you have ‘no willpower’, that you have ‘no motivation’….

And challenging these might seem like a lot of commitment..

but will actually save you a whole lot of time in the long-term from jumping from diet to diet…with the same mindset you have right now.

So, today, I just want you to think about the way you approach weight loss and this fitness stuff?

Is it an ‘all or nothing’ thing?

Do you know what to do once you’ve lost the fat?

Do you feel you have the support and motivation to do this?

After all, there is enough information out there for FREE on Google to get results. 

So why is it still so difficult?

Matt ‘food for thought’ Fruci

PS. We have 3 spaces left for our Fit For Life Body Transformation Programme in Marlborough starting W/C Monday 1st October. 

If you want to find out more information, apply here:

FREE 7-DAY TRIAL

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Understanding why you don’t do things

If you’ve only recently met me, you might never have never known how nervous I used to be about speaking to people I didn’t know, let alone public speaking and doing videos. 

The turning point came when I had to present my research to actually pass the my Masters at Loughborough University. I could no longer call in sick like I used to do haha

I was waiting for my turn to present. Chewing Rescue Remedy sweets like they were going out of fashion and subtly dropping Rescue Remedy drops on to my tongue. So many times, I was probably a bit drunk…

So, I’m called up. I’m crouching down putting my memory stick into the computer to load up my presentation. Red in the face. Shaking. Dry mouth. I wanted the floor to gobble me up..

I could barely get my words out the whole talk…

And at the end of the presentation, a professor who I’m super thankful for today  (Professor Ian Henry) asked me what I wanted to do in life? With my career.

And only then did I ask myself the question:

If I don’t overcome this fear, what is the consequence of this fear of looking silly?

And this things very black and white. If I don’t overcome it, there is no way I can be a nutritionist and inspire people to be better than normal, get more energy and feel great in the way they look and feel…

So, I’m essentially being selfish. I wouldn’t have worked with any of these ladies HERE, either…

And I now like to think of life like a game. A game with myself. To grow, both mentally and physically. If I don’t grow, invest in myself, spread my message?

I’m essentially saying I do NOT want to help anyone else because my fear of looking silly is more important…

And what I want you to do today, if you’re feeling a bit pi33ed off with yourself for not doing the things you know you need to do, is to ask yourself:

If you don’t overcome the ‘fear’ or ‘thing’ that is holding you back and stopping you from doing something, what are the consequences?

Not having the energy to play with your kids?

Health problems and increased risks of conditions like Type 2 diabetes?

Feeling fed up with the way you look?

Not trusting yourself to stick to anything?

Feeling fed up with having to buy ‘comfy’ clothes rather than fitting in to the clothes you want to wear?

And the reason I say this is because it’s often more than just information that gets transformational results.

There’s often something deeper that you need to overcome so that your external goals match your internal reality of how you feel and approach a situation.

These are things we delve into in our Fit For Life Body Transformation Programme.

Matt

PS. Whenever you’re ready…
 
here are 2 ways I can help you get in shape, build a healthy relationship with food, and ditch the ‘F it’ mindset:
 
1- Read my free book where I walk you through exactly what I did and help I’ve helped other ladies transform they way they think about weight loss and building a positive relationship with food (the 6 principles):
click here to read:
^^^(Message me if you want the hard copy)
 
2- Join our “Fit For Life Body Transformation” coaching program for ladies 40+
 
Every month I open up the opportunity to work with us inside of our ladies only fat loss coaching programme
 
If you’d like to be coached and supported by me?…
 
Just message me at matt@frucifit.com with “Fit For Life” as the subject line