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The forgotten, Fangtastic, Mineral? (Plus a free workout challenge)

Many times over the past few years inside of our Fit For Life Body Transformation programme, I’ve had questions around migraines, headaches, and poor sleep…

And the more I looked into this, the more I keep seeing MAGNESIUM come up in the science..

But not only in the science, a few of the ladies I worked with even asked me about it, too..

So, I looked into a bit more and was quite surprised:

1) Magnesium is the 2nd most common nutrient deficiency in first world countries (only behind vitamin D)

2) 1 in 7 of us deficient

3) A magnesium deficiency is associated with increased risk of DIABETES, HIGH BLOOD PRESSURE, POOR SLEEP, ADHD, and DEPRESSION…

So, here’s a few ways you can get this mineral in your diet:

1) Greens – e.g. spinach, kale, chard, 

2) Seeds and nuts – yep, that includes PUMPKIN seeds…but it’s not just good for Magnesium and carving, check out my Pumpkin workout below…

3) Beans – baked beans, pinto beans, kidney beans (great source of protein and fibre, too)

4) Fruits – Bananas and avocados 🙂

5) Chocolate – Dark chocolate, that is…not the ones you get from Trick or Treating 😉

If you do want to supplement?

I’d go for Magnesium Citrate (not oxide) as it is more absorbable (like this one here)

Anyway, whether you like Halloween or not, we’ve been basing all of our workout challenges this week inside of our Fit For Life Body Transformation around it…

The Boo-opoly (aka monopoly) and Spider Splat challenges  being my personal favourites. 

But for you today?

I’ve also got a Pumpkin Workout for you to get your Boo-ty up and going 🙂

Here it is (10 reps of each exercise…let me know how it goes):

 

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Matt ‘Putting the Boo in Boo-ty” Fruci

PS. Whenever you’re ready, here’s 2 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1- Get my 6 principles to help you think differently, get motivated and lose weight in my book for FREE: Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back:

CLICK HERE TO GET THE SIX PRINCIPLES


Or grab a hard copy of my book on Amazon here:

https://www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently/dp/1979784493/

2- Join Our Fit For Life Body Transformation Challenge:
Every month I open up the opportunity to work with us inside of our ladies only coaching and mentoring programme where I’ll take you through strategies to get fitter, fit back into your favourite clothes and develop a positive relationship food, diet and exercise 

If you’d like more information about this?
Message me at matt@frucifit.com with “Fit For Life” as the subject line
>>Check out some of the results that the ladies have achieved here:

 

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Stress eating lessons from Kim & Aggie

Despite the fact I constantly leave cupboard doors open and often leave dirty dishes to ‘soak’…

(as Mrs Fruci reminds me on the daily…)

a messy kitchen really annoys me…

Not quite as much as it annoys Kim & Aggie…​​

But it’s just more chaos…(on top of everything else)

And speaking of chaos…

It’s well known that stress, tiredness and emotional eating = one of the biggest reasons people fail to stay on track…

But what if your environment dictates what you do (more than we think)?

So, if you struggle with emotional eating / binge eating in the evening, here’s a few tips that may help.

NOTE: I did not make these up. They have been shown to be related to weight loss…

I’m not saying they will definitely work for you…

But I do know that it 100% will NOT work for you if you don’t try it…

1) Dim your lights AND use candle lights on an evening in the kitchen

2) Play soft music in the background

3) Only eat out of a bowl or plate (aka do not eat out of the packet)

That’s it…

Set these 3 things up in place and see how you go..

But don’t forget, just like the is the case with the ladies I work with here, this isn’t a one quick fix solution….

And it’s not a matter of ‘if’ you so-called ‘fail’, but when…

It’s how you respond to that, how you learn from that, and what you do with the FEEDBACK that counts.

Matt

PS. Whenever you’re ready, here’s 2 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1- Get my 6 principles to help you think differently, get motivated and lose weight in my book for FREE: Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back:

CLICK HERE TO GET THE SIX PRINCIPLES


Or grab a hard copy of my book on Amazon here:

https://www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently/dp/1979784493/

2- Join Our Fit For Life Body Transformation Challenge:
Every month I open up the opportunity to work with us inside of our ladies only coaching and mentoring programme where I’ll take you through strategies to get fitter, fit back into your favourite clothes and develop a positive relationship food, diet and exercise 

If you’d like more information about this?
Message me at matt@frucifit.com with “Fit For Life” as the subject line
>>Check out some of the results that the ladies have achieved here:

 

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“I know I have willpower but not when I have too much going on”

So I am doing it for him and others just not very good with myself! I know I have willpower but not when I have too much going on

This is something I get a lot from ladies I work with on our Body Transformation Programme.

Preparing healthy food and getting the kids and family sorted.

But forgetting NUMBER ONE.. Especially with balancing your work, meeting friends, working extra hours, emails etc..

You do the best you can. Make ‘healthy’ choices…

But I get it’s difficult. You have people relying on YOU. And you put a lot of pressure on yourself to do this. After all, if you don’t do it, it doesn’t get done, right?

I mean, it doesn’t help that us guys are pretty forgetful creatures, often forgetting to do the little jobs like taking the bins out on your way out and shutting cupboard doors in the kitchen after eating and drinking

^^^ Mrs Fruci will back me up on this

But here’s a few things I want you to consider:

1) If you’re not willing to do the things you need to do to get the results you want, does this mean that you’d just rather stay the same? Feel the same? With your energy? Body? Relationship with food?

And it is OK if you do.

but if you don’t?

Consider that as hard and painful as it may seem sometimes to make healthy changes that you know you should do, how painful is it to stay the same 12 months on from now? 

Still wondering and wishing you’d done something earlier?

After all, the most effective way to do it is to do it…

2) You eat 3 times a day to give your body energy it needs. You shower to clean your body…

yet what do you do to clear your brain? Clean your brain to give it energy? 

After all, the things you DO are based on beliefs that you hold to be true…

If you’re not creating some space in your day, even for 5 minutes….

(Try using an app like Headspace / Insight Timer)

How do you expect think clearly to help you respond to situations rather than REACT, REACT, REACT?

After all, how may times have you said or done something in  a bad mood that you wished you never did? Hours of worrying and stressing? 

Even though ‘what will be, will be” and the stress and worry only grows if you OVERTHINK and attach feelings to it….

As they say:

Overthinking = Underdoing

So, where are you overthinking on something? Attaching feelings to something and making it into a thing? Wasting energy on something that only exists in your head?

AKA

The future!!

Sure, it can be scary if you let the gorilla part of your brain take over.

“What if I fail?”

“Can I cope?”

“What if I can’t fit it in?”

But – technically – you’re just hallucinating…

As these things that you say might happen in the future do NOT exist…

​​​​and guess what?

When you’re in this state, the only thing your brain focuses on is why you canNOT do the things you know you need to do…

Which will leave you in the same position as you are now…

Matt

PS. Whenever you’re ready, here’s 3 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1- Get my 6 principles to help you think differently, get motivated and lose weight in my book for FREE: Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back:

CLICK HERE TO GET THE SIX PRINCIPLES


Or grab a hard ​copy of my book on Amazon here:

https://www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently/dp/1979784493/

2- Try this 5 minute home workout to create ENERGY, start toning up and start your day off on a positive foot:

CLICK HERE TO START GETTING FIT

3- Join Our 8 Week Body and Mind Transformation Challenge:


This month I’m opening up the opportunity to work with us inside of my ladies only coaching and mentoring programme where I’ll take you through strategies toupgrade your mindset and thinking about food, diet and exercise so that you never have to rely on ‘willpower’ again

If you’d like more information about this?

Just reply to this message with “8 Week” as the subject line

>>Check out some of the results that the ladies have achieved here: 

www.FruciFit.com/Results

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Questions I’ve had this week

So I’ve had a “boat load” (that’s what they say, right?)

of questions about our Fit For Life Body and Mind Transformation Challenge starting at the end of next week…

(Just in time for Christmas)

So I’m going clear some of them up  << email me right now if you have a question, by the way

1: “Do I have to live near you or travel?”

Nope. It can be done online or in-person depending on what you want. The result is the same. Ladies from all over the world have been on the programme…

You’ll be given lifetime access to our Shift Members Portal which is jam packed with trainings to inspire and educate you so that you know exactly WHY you eat the way you do AND what to do about it so that you feel like you’re in control of food, drink and exercise

2: “What diet do you use?”

It’s personalised for YOU. I’ll put together a PERSONALISED, bespoke nutrition program (with your input) based on YOUR preferences so that you can actually stick to it AND enjoy eating foods you love (which makes getting in shape and back into your favourite clothes much more simple)

3: “What does it cover?”

well essentialy… we set about making DRASTIC improvements across the 3 key areas that will help you to take back control of your eating habits and lifestyle.

Focus (your mindset and fun stuff to make you feel great)
Fitness (your energy levels, your body shape, how you fit your clothes and your health)
Food (your fat loss, healthy ageing, and positive relationship with food)

we create a plan together, then you execute said plan, with me (and awesome like-minded ladies) in your corner… making sure you do it (in the nicest possible way haha)

4: “will it take loads of time to do?”

You’ll get ​​simple 8 minute video workouts that you do anywhere, anytime (with no equipment)..

You can also get access to 3 sessions per week with me…​​

I’ll put your fitness and food plan together for you (with your input) and then you’ll need to report back to me every week so you can see what you need to do next to get better results and progress

(Imagine where you’ll be if you just got 1% better each day….)

But yes, you will have to make some changes. But you want to change, right?

5: “I know what to do already, will it work for me”

I think everyone knows what to do. In fact, if you did what you already know, you’d probably get great results…

Information does NOT equal transformation (Unfortunately)…

So, you’ll be given FREE lifetime access to our all of your training and nutrition programs so that you can maintain the results you’ll achieve working with me

I’ll also show you how to TRANSFORM your mindset so that you stop relying on willpower and keep going even when you don’t feel motivated with some very simple tools, techniques and strategies

6: “How do I start?”

It starts with a free trial where we’ll have a private 1-1 meeting.  We’ll work on putting a plan together that suits not only suits your lifestyle but also helps to overcome any obstacles and challenges that have stopped you getting the results you wanted in the past.


interested?

Just email me back with the subject line or message of “8 Week” so i can reply to you straight away

Matt ‘ready?’ Fruci

PS- One last one

“Does it work?” >>>>

well, I’m always collecting more data, but it’s based on the principles that the ladies have used here:

www.FruciFit.com/Results

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What’s best to eat at the buffet?

I confess…A lot of what I preach to you and – usually – do…sometimes goes COMPLETELY out of the window.

I find myself eating out of packets (which means you’ll eat more…)

Grabbing something on the go because ‘I didn’t make the time’ to prepare anything or sort dinner out as life took over…

And falling victim to the BUFFET..

(although a little less often now we have two babies)​​


No matter how good I say I’m going to be? I’ll eat more at a buffet.

Truth is, the more more choices you have? The more you eat…

But I don’t beat myself up about it. 

​​Because you and me are no different, here. We are wired to gauge on food…especially when out at an all-you-can-eat.


And a selection of tasty food, coupled with growing up in an environment where pleasing Nonna meant polishing off 5 plates of pasta…

Doesn’t make it an easy one for me, either.

But – just as one of the ladies I’m working with recently did – imagine if you applied 5 SIMPLE, yet scientifically backed principles that allowed you to go on holiday for 2 weeks, eat out every day (all day it feels like) and STILL come the same weight?

Well, here’s the 5 SCIENTIFICALLY BACKED strategies you can apply to help you take control of your eating when eating out:

1) Look around at the buffet FIRST before picking up a plate

2) Sit facing away from the buffet

3) Fill your first course with protein rich foods, like meats and beans, and tons of fresh veggies and salads to keep you full up

4) Drink a glass of water before each course


And my favourite: 

5) SLOW DOWN and appreciate those around you – This is one I’d often be guilty of overlooking. 

I’d usually be focussed on ​ the eating, going up and down to the buffet, and barely sitting down to talk with the family like you would at a traditional sit down meal. But with our daughter, it’s actually FORCED me to slow down…

And this has delays me going back up for my NINTH course…haha

Allowing my hunger hormones to set it in and tell my that…I AM STUFFED!

Simple, yet powerful tools, that if applied, could help kickstart your FAT loss results, help you develop a more positive and healthy relationship with food, AND still enjoy social events without feeling guilty…

Because – for me – socialising and eating out is a part of a healthy lifestyle. I enjoy it. So if you told me I had to give this up to get in shape and get healthy? I’d tell where to go…

Of course, comprises have to be made…

But – thankfully – these aren’t ‘all or nothing’ compromises 🙂

Matt

PS. You can grab a copy of my book on
 Amazon here: www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently-ebook/dp/B077J2GSLK

PPS. Check out some of the results that the ladies have achieved here: 

www.FruciFit.com/Results
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Quick Strategy To Get Your Motivation Back

So after our morning coaching session with the ladies on our body transformation programme and a few one to one meetings with clients today, I’ll be heading to Oxford Brookes University to deliver a lecture for the nutrition students.

And one of the quotes I like to use is:

“It’s not knowing what to do; it’s doing what you know.”

Because there is ALWAYS more to this weight loss and health stuff than ‘eat less and exercise more”

As much as this is the case…

It is more complicated. Upbringing, time, stress , work, health conditions etc. all make this more difficult. 

And -yes – it’s great that when at university we learn about the complex stuff on hunger hormones, PCOS, Menopause, Menstrual cycles, allergies, insulin, GLP 1 hormones, polyphenols…I could go on…

But where do you stop?

As let’s face it, most people  (ESPECIALLY ME) need to do what they already know first…

But maybe we’re eating for something better?

Maybe hoping for a better time when they’ll be fewer commitments and social events?

Or perhaps you’re just lacking motivation…

And speaking of which…

What if ‘motivation’ was actually a ‘code’ word for:

“I want to care more about this thing”?

You see, I can help you get motivated by getting clear on your ‘why’s’, whether it is fitting into a dress, helping to avoiding health conditions like type 2 diabetes , having more energy so you’re better to be around and can keep up with life, develop a healthy relationship with food and say yes to social events again with confidence…

But sometimes we say things and don’t really mean it (me included)..

and although this process above is STILL important. As without a ‘MOTIVE”..there is no ‘MOTIV-ation”…

Something that makes this process EVEN MORE powerful is putting systems in place so you don’t have to rely (solely) on the up and down ‘motivation’ and ‘inspiration’…

Like:

* Writing down your ‘why’s’ next to your bed so when you can’t get out of bed 5 minutes earlier to have some ‘me’ time and create some space, you remind yourself why and make it top of mind awareness (and remind yourself you’ll feel better for it later and have more energy)

* Setting an alarm to drink water and stop looking at a screen every hour so you can just get up and move around

* Keep your exercise clothes by the door. 

* Get a friend or a support group to join you on your journey and help you stay ‘motivated’

* Put a time in your diary for when you’re going to plan your meals AND do your shopping (make it like a meeting at work that you cannot miss). Sounds simple, but this is one of the key things that people who lose weight and keep it off DO to save time, willpower and money…

So, what do you do to help you do the things you know you need to do without relying solely on willpower and motivation?

Matt ‘do what you know’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1 – Score yourself on the “Lose Weight Without Willpower” Scorecard below (and choose ONE action you can do to increase it):
 
2- Try this 5 minute home workout to create ENERGY, start toning up and start your day off on a positive foot:

CLICK HERE TO START GETTING FIT

3- Join Our Brand New 8 Week Body and Mind Transformation Challenge:


This month I’m opening up the opportunity to work with us inside of my brand new ladies only coaching and mentoring programme where I’ll take you through strategies toupgrade your mindset and thinking about food, diet and exercise so that you never have to rely on ‘willpower’ again

If you’d like more information about this?

Just reply to this message with “8 Week” as the subject line

>>Check out some of the results that the ladies have achieved here: 

www.FruciFit.com/Results


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You’re Not Lazy…(Our Brains Are)

“Don’t stop, never give up, hold your head high and reach the top, let the world see what you have got, bring it all back to you”

^^^ If you suddenly found yourself singing the above, then I’ll explain why now…

So during bath time with my 21 month old daughter, I like to put a bit of cheese pop on (my daughter loves it and gets some dancing on haha)

And what I find quite amusing is how I know all the words to songs by Steps…

Even though I have NOT. I repeat, I have NOT…listened to them in years. Like 20 years…

Crazy, right?

So what’s me singing Steps in the bath with my daughter go to do with anything?

Well, our brains are blooming clever.

Which  also means they are blooming lazy..

They like to create shortcuts to certain behaviours we do.

Tying laces, bushing our teeth, LEARNING THE LYRICS TO STEPS songs, and even reaching for food to provide ‘comfort’…

You see, whether you are aware of this or not, you have a blueprint of actions that have led you to where you are now. As the saying goes:

We are the product of our habits, not the occasions!

(I guess this means I made it a habit of listening and singing Steps songs during the 90s and 00s haha)

Which begs the question:

What’s your ‘go to’ habit when you respond to the ‘occasion’ that isn’t “perfect” or ‘what was meant to be”?


Now the reason I ask this is because when trying to change your habits to get fit, healthy and build a more positive relationship with food…

It’s not a case of ‘IF’ your diet / mindset will ‘so called’ ‘fail’

but WHEN your diet / mindset will  ‘so-called’ “fail”…

I say ‘so called’ “fail” because it’s often referred to as that…

But it is actually just feedback and a VITAL part of the process.

You see, one of the ladies I’m working with now is eating more carbs and losing weight.

She had a ‘thing’ about eating carbs.  She thought they were evil and the reason she gained weight and could not lose it…even though she wasn’t eating them???

She’s now slowly eating more. Got more balance. Staying CONSISTENT and getting closer to where she wants to be…

My point is that your body ADAPTS. It gets more efficient. Its lazy. It creates shortcuts.

Perhaps you burn less calories doing the same number of steps or exercise?

Perhaps you’ve lost fat and think doing the same will get you the same results (even though you are smaller? Although increasing muscle tone WILL help with keeping metabolism higher)?

So the short answer? 

Consistency…

Being consistent with your food and fitness over time, seeing what works, what you need to improve and setting TASKS so you know EXACTLY how you are going to do this every week.

That’s it.

No special supplement or secret …

So, HOLD your stories

IGNORE the BS…

SILENCE your beliefs

and JUST DO THE WORK

yup, easier said than done

but done is just as simple as said…

if you just get out of your own way

Matt ‘Closet Steps Fan” Fruci

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Would You Say That To Your Friend?

ever get those moments where you just look back at the things you used to do as a kid?

this happened to me yesterday…

Memories of trying to get served alcohol with my brother ID who was 4 years older than me lol

Taking beer, cider and even Lambrini to the local park…

And how I thought this was really cool at the time.

But the lesson I got from all of this?

Well, it’s kind of in line with a quote from Byron Katie:

“I can’t make people unbelieve what they believe, they have to do it for themselves”

Because having to clean up all of my own sick from my dad’s car on the way home one night and replacing all of the bath mats (as I was sick on them, too)

Let me figure out all I needed to know about drinking too much…by myself. My dad didn’t have to tell me much more hahah

I came up with the answers myself.

After all, no one likes to be told what to do. In fact, it makes us want to do the opposite.

And that’s what I love about my job.

You see, people ask me how I come up with so many blogs and videos…

And the answer?

Because the ladies I work with always come up with their own strategies and answers to their problems…

All I do is ask the right questions, LISTEN to you, say you tasks, and REPEAT…

So I just wanted to share one I got from one of the ladies the other day…

You see, if you’re ‘comfort’ eating / binge eating…

It might go a little like this:

Eat one bag of crisps…F it…might as well have another pack. And some of the chocolates hubby as bought. Not to mention the chocolates you say you ‘bought for the kids”…

It sometimes happens so quickly you don’t even realise why / how it happened. Which is frustrating, especially when you have the best intentions.

So here’s what one of the ladies is doing now:

Before eating / picking after dinner, Imagine you are talking to yourself like you’d talk to a friend AKA offer a biscuit / crisps to yourself like you’d offer it to a friend and have that conversation with yourself.

Sounds simple and whacky…

But if you offered a friend one cookie and they ate it, you wouldn’t say:

“oh, you messed up, you best eat 7 more cookies and a bag of crisps”

Truth is, you wouldn’t say it to a friend so why say it and do it to yourself?

Matt ‘drunken monkey’ Fruci

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Would you say that to your friend?

Ever get those moments where you just look back at the things you used to do as a kid?

this happened to me yesterday…

Memories of trying to get served alcohol with my brother ID who was 4 years older than me lol

Taking beer, cider and even Lambrini to the local park…

And how I thought this was really cool at the time. 

But the lesson I got from all of this?

Well, it’s kind of in line with a quote from Byron Katie:

“I can’t make people unbelieve what they believe, they have to do it for themselves”

Because having to clean up all of my own sick from my dad’s car on the way home one night and replacing all of the bath mats (as I was sick on them, too)

Let me figure out all I needed to know about drinking too much…by myself. My dad didn’t have to tell me much more hahah

I came up with the answers myself.

After all, no one likes to be told what to do. In fact, it makes us want to do the opposite. 

And that’s what I love about my job.

You see, people ask me how I come up with so many blogs and videos…

And the answer?

Because the ladies I work with always come up with their own strategies and answers to their problems…

All I do is ask the right questions, LISTEN to you, say you tasks, and REPEAT…

So I just wanted to share one I got from one of the ladies the other day…

You see, if you’re ‘comfort’ eating / binge eating…

It might go a little like this:

Eat one bag of crisps…F it…might as well have another pack. And some of the chocolates hubby as bought. Not to mention the chocolates you say you ‘bought for the kids”…

It sometimes happens so quickly you don’t even realise why / how it happened. Which is frustrating, especially when you have the best intentions.

So here’s what one of the ladies is doing now:

Before eating / picking after dinner, Imagine you are talking to yourself like you’d talk to a friend AKA offer a biscuit / crisps to yourself like you’d offer it to a friend and have that conversation with yourself.

Sounds simple and whacky…

But if you offered a friend one cookie and they ate it, you wouldn’t say:

 “oh, you messed up, you best eat 7 more cookies and a bag of crisps”

Truth is, you wouldn’t say it to a friend so why say it and do it to yourself?

Matt ‘drunken monkey’ Fruci

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Be a copy cat (It’s not cheating and Julie won’t mind)

So I’m guest lecturing at Oxford Brookes University on Friday on…nutrition (surprise, surprise) and – perhaps more importantly – how to get people to do the things they know they need to do but still don’t do…


Now, I must admit, I don’t normally condone cheating…

But technically, I am a cheat.

And I’m not talking about the time I wrote my times tables on the inside of my hand at school…

I’m talking about how one of the biggest reason I’m able to do this?

Is because I’ve CHOSEN to work with some of the highest performing coaches myself to get ME to do the things I know I need to do, be it with my health, body, mindset or work..

You can either call me a hypocrite or…honest?

See, without knowing what and how others are DOING it (not what they’re saying but what they are DOING)


You’re blind.

So what?

So this:

If you don’t know what’s working, and how to implement it in your lifestyle, you’ll seriously struggle to get the transformational results that you want.

I’m not saying it’s impossible.

I’m saying you’ll struggle.

And chances are,

You’ll end up taking 10 times longer than someone who has a clear picture of everything that goes behind a body and mind transformation.

As the saying goes:

“Model someone who’s achieved the results you want. Success leave clues”

Now, of course, we are all different. But the principles to this health, fitness and weight loss stuff don’t change.

Sure, the TACTICS have to be adapted to your lifestyle (food preferences, work / life balance, relationship with food)

But the PRINCIPLES aka SELF CARE, calories, exercise, nutrition, water…are the same!

They are the foundations of not just successful fat loss, but also developing a positive relationship with food, loving yourself, energy, and better health.

In other words:

To succeed, don’t try to forge the path on your own – simply repeat what works.

And you know what?

That’s why both myself and the ladies using our programme have just THREE things to score themselves on:

* Food – healthy food, nourishing your body, and total intake…

* Fitness – are you moving enough? Creating energy? Changing state?

* Focus – when was the last time you did something fun…for you? Took 5 minutes out?

Just like Julie has done in her weekly check ins…

Here’s what she said after looking back after achieving several milestones:


We flicked back thro’ the measurements; I was shocked as never looked at this before.  I still CANNOT believe it & actually got a piece of string, to see what this looked like now, compared to before, no wonder I’ve absolutely no trousers that fit!
  • arm = 1″
  • waist = 5″
  • hips = 5″
  • thigh = 2″

Well done, Julie!


And if you’re wondering how you could ‘fit’ all this in?

You could start by scoring yourself on the “Lose Weight Without Willpower” Scorecard below:

The Lose Weight Without Willpower Scorecard

Give yourself ONE point for each thing you do, reply back with your score, AND what you are going to do improve this week.

Matt ‘willPOWER’ Fruci