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No one told me to whip the whipping cream

So at our Christmas family get together..

I decided to make a coconut and lemon roulade (with the help of my nearly 2 year old daughter)

One of the ladies on our Fit For Life programme even kindly printed a recipe for me from a cookbook

And to Mrs Fruci’s surprise…

I was actually going to follow the recipe that one of the ladies gave me 100%

(I usually try to make it all healthy 🤣🤣 I’m a nightmare to live with)

So anyway , I get to the lemon curd and it looks (and tastes…) delicious…

I then follow the recipe as it says ‘to mix the lemon curd with the whipping cream’

And I couldn’t figure out why it didn’t look like Mary Berry’s creamy, thick roulade topping 🤣

So after a few YouTube searches (and spoonfuls of the lemon curd with cream somehow ending up in my mouth….oooops)

I discovered that I hadn’t whipped the whipping cream 🤣🤣

Because I was following the recipe 100% and it ASSUMED I’d do it at that point…

(I did wonder what my nearly 2 year old daughter was trying to tell me whilst we were making it…🤣)

My point?

Well, there’s nothing more frustrating than following something 100% and not getting the results that you want…

And – of course – a roulade is a lot more simple that the human body…

Yet, the reason most weight loss and diet plans  / books fail in the long term (in my opinion) is because they give a specific ‘recipe’ to lose weight…

With ‘bad’ foods that should be avoided…(which can delay you even getting started and makes social situations a pain…)

Supplements that you have to buy…(which are basically just 300 calorie meal replacement….)

Long, boring intense workouts with fancy equipment…(which are hard to maintain)

And this probably WILL work in the short term. In fact, it will work..

But the issue I see is – of course – staying motivated and sticking to a plan.​​​​

So, INSTEAD…we simply personalise it for you by meeting you where you are at, with what yo currently do NOW…

Because the secret really is just being a little bit better than yesterday.

To get the momentum going and start seeing results with it feeling like this time-consuming thing 

which requires a ton of motivation (more on that tomorrow)

So you can join a gym where you have to get a bag ready, drive 20 minutes, park, ​​shower etc OR you could start with 20 squats every time the kettle boils

you can join a gym where you have to get a bag ready, drive 20 minutes, park, ​​shower etc OR you could start with 20 squats every time the kettle boils​​?

you can make a feta cheese and chicken salad to take to work each day…or you could just swap take a homemade sandwich or wrap…

It’s asking yourself what you find most PRACTICAL to DO

as you only get results for DONE…​​​​

Anyway, here’s my roulade ​​​​(maybe give it a try for New Years Day):

  1. whisk 4 egg whites with an electric whisker for 4 -5 minutes (using hand will burn more calories may increase stress levels), adding in 150g of Stevia / Truvia sweetener and 50g of desiccated coconut as you go
  2. Add to a tin with oiled non-stick paper and put in the oven 160C for 10-15 mins
  3. meanwhile, add the zest of 2 lemons, 100g stevia / truvia, 4 egg yolks, and 75g of butter to a heatproof bowl and simmer over a pan of boiled water for 10 mins, stirring occasionally.
  4. WHIP 150ml of whipping cream and slowly fold in with the lemon curd…
  5. Spread on top of the base with 300g of raspberries
  6. FOLD…I’d youtube Mary Berry to help you…so nervous doing this…cream coming out everywhere (which I had to eat, of course)
  7. Sprinkle more coconut and stevia on top, squeeze a bit more lemon on top and top with more raspberries! 

    ​​

Matt

PS- Get a FREE copy of my new book, Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back  where I’ll show you how to get AND STAY motivated and lose weight

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/

PPS. Check out my quick post on 5 things to help you take control of comfort eating:

https://frucifit.com/5-things-to-help-with-comfort-eating/

 

 

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What Julie Said About Me On Facebook

Here’s what Julie said on Facebook:



Awesome work, Julie!!

​​Julie had tried things before…3 years, in fact. Trying a bunch of different stuff. Like we all have..

Sound familiar?

​Here’s what Julie did differently:

​​1- Booked in for a free coaching meeting with me after watching one of my free training events

​​2- Found a type of diet & food programme that SUITED HER LIFESTYLE

​​3- Became accountable to ME and a group of women on the same mission

​​and that’s exactly what you get on our Fit For Life Body Transformation Programme…

I can’t say it’ll definitely work for you​​ as I don’t know your situation.

I can only say what’s happened to ladies like Julie

And this is why it all starts with a 7-day free trial. To see if I can help you and if this is for you…​​​​

​​for details on your 7-day free trial:

Go here:

https://frucifit.com/special-free-7days

Matt 

PS- Get a FREE copy of my new book, Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back  where I’ll show you how to get AND STAY motivated and lose weight

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/

PPS. Check out my quick post on 5 things to help you take control of comfort eating:

https://frucifit.com/5-things-to-help-with-comfort-eating/

 

 

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Should I go low carbs?

So I had this question:

“Should I go lower carbs then?”

After having a conversation with someone looking to lose weight.

And I thought I’d simplify this into a concise message that will help you avoid the fads in 2019 and kickstart your health and fitness goals.

1. The PRINCIPLE behind EVERY diet that helps you lose weight is something called a calorie deficit (energy in vs energy out)

Whether you count calories, points, syns, shakes, Atkins, low carbs, smaller plates, vegetarian, vegan ,carnivore…it works because it gets you eating fewer calories

2. HOW you achieve this calorie deficit depends on your lifestyle…there are many TACTICS you can use

​​(it doesn’t really matter which one you choose):

* Low carb

* Skip breakfast

* Eat breakfast

* Low fat

* Atkins

* Slimming World

* Count points

* Count calories ​​​​​​​​​​​​​​​​​​​​​​​​

* No carbs after 6pm​​

* Vegetarian / vegan
​​​
etc…

The most important thing?

It fits your lifestyle.

You focus on making it PRACTICAL so you can stick to it

NOT PERFECT…

Because if you make it practical?

You’ll be more likely to stick to it and then it becomes a consistency game…

Where patience is the BEST form of action..

​​​​​​​​​​​​​​​And that’s where I see most people have failed in the past

In staying motivated.

To do the things they know they need to do ​​​​…but not just for a few weeks…

AKA

Building long-lasting habits so you put this stuff on autopilot …

It’s rarely that they’re

‘not eating enough’

‘not fit enough’​​

‘have a slow metabolism’

‘have bad genetics’​​​​​​​​​​​​​​

‘have no willpower’

Matt
​​

PS- Get a FREE copy of my new book, Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back  where I’ll show you how to get AND STAY motivated and lose weight

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/

PPS. Check out my quick post on 5 things to help you take control of comfort eating:

https://frucifit.com/5-things-to-help-with-comfort-eating/




For some inspiration, go here: www.Frucifit.com/results  

 

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Free coaching

After the message I sent on Boxing Day about our Fit For Life Body Transformation Programme starting again in January with a free 7-day kickstart to help you get going and see if I can help you

I’ve had a quite a few messages back

So…

here’s the details in case I haven’t got back to you yet

Basically, I’ll be going public with this spaces available later today so if you want to book on for a free 7-day trial, here’s what you get and how it works:

* A one to one with me where we’ll go over your diet and fitness to personalise this for your lifestyle and put together a plan to give you direction and strategies to overcome any obstacles that have previously stopped you getting the results you want

* Access to up to 3 (ladies only) 45 minute workouts with me designed to improve muscle tone and fitness, all adapted for your needs, in the morning, daytime or evening

*Simple 8 minute video home workouts that you can do anywhere, anytime (with no equipment)

*A bespoke nutrition plan and shopping list personalised for your lifestyle so you know what you’re eating and when

* Weekly accountability check ins with me where we’ll go over what you did well and what you need to improve and set new tasks for you

* Access to our private supportive group of positive like-minded ladies so you do the things you know you need to do to get the results you want

*Weekly live training and coaching sessions online to support and guide you going forwards so you don’t lose motivation and overcome self sabotage

* I’ll give you our hardcover ‘manual’ direct to your door so that you have everything you need to get brilliant results over the 90 days

and a WHOLE lot more…

If you wanted to carry on after the trial, it’s £109 each month for as long as you feel you need it to get where you want to be.

There’s no contract as everyone is different and if you complete the tasks we work on together then you’ll get results like these ladies here: www.frucifit.com/results

Here’s the details:

https://frucifit.com/special-free-7days

Applications will be closed for a bit once they are gone..

Matt

PS- OF COURSE you can still sign up at a later date… I’m not going anywhere (as much as Mrs Fruci try’s haha)

you just might not get the private 1-1 kickstart meeting or the free week of coaching

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Christmas Leftovers?

If you’re anything like me, your house is full of leftovers, chocolates and nice things (like cheese…)

So today, I thought I’d share the first 5 episodes of my 1 minute Christmas Survival tips to help you make the tiniest mindset shift to control the urges…

Episode 1: The thing about variety

Episode 2: The 6 Feet Away Rule

Episode 3: Slow This Down

Episode 4: Chocolates laying around everywhere?

Episode 5: Just because something goes wrong, doesn’t mean everything has to go wrong…

Food for thought.

Anyway, if you wanted to learn more about our Fit For Life Body Transformation, specifically for ladies 40+ looking to take back control of their eating and exercise habits, transform their mindset around food, and get the support and accountability to ‘stop stopping’, click the button below to learn more

 

[thrive_link color=’blue’ link=’https://frucifit.com/special-free-7days/’ target=’_blank’ size=’big’ align=”]Learn More About Our Fit For Life Body Transformation Programme[/thrive_link]

 

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Motivation is NOT your problem

So back in 2001, a study was completed in the UK with a group of people to try and build improved exercise habits. ​[if you’ve ever struggled with motivation in the past then you are going to find this very interesting]

The group was divided into 3.

GROUP 1 – The control group – were simply asked to track how often they exercised.

GROUP 2 – The motivation group – were asked to track their workouts BUT also to read material on the ‘benefits’ of exercise.

The researchers also explained to this group how exercise could reduce the risk of heart disease.

GROUP 3 – The planning group – They did all of the above BUT were also asked to do a plan writing down when and where they would exercise the following week.​The specific sentence they had to write down was:

‘During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE]”

The Results – What % then actually exercised at least once the following week?

Group 1 = 35%

Group 2 = 38%

Group 3 = 91%

The reason for there being such a high success rate in group 3 is because of something called..​​ Implementation Intention.

“When situation ‘X’ arises, I will perform response ‘Y’”

THIS IS THE KEY to you finally being successful with your health and fitness goals​​ [in fact you can apply this to absolutely any goal that you set]

This is why just joining a standard gym and even some slimming clubs might not always work ​[unless you write down the specific days / times you’re going to go and do exercise and have someone remind you to do it and chase you up if you get a bit stuck and overwhelmed with it all – not just 1 week but every week]

This is why just saying “I’m motivated this time’ is not enough.

This is why just saying “I’m going to eat more healthily’ is not enough.

MOTIVATION was never your problem.

Having the right plan in place probably was..

Simple? – Yep

Easy? – Actually yes….providing you just focus on 1 day at a time…

Start this now.

Write the above sentence down and fill in the blanks – you have a 91% success rate of turning up if you do this. ​​Then book your sessions.​Once you’ve booked your sessions….write it down.

And as Woody Allen said, we all know that 80% of success is…….. ‘Showing Up’ 😃

I hope this helps – certainly something to think about.

Matt

PS. If you would like to learn more about our FREE 7-day trial on our Fit For Life Body Transformation Programme, just click the big button below

[thrive_link color=’blue’ link=’https://frucifit.com/special-free-7days’ target=’_blank’ size=’big’ align=’aligncenter’]Fit For Life Free 7-Day Trial[/thrive_link]

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5 Ways To Stop Relying On Willpower

Something that the ladies I work with have mentioned to me a lot these last few weeks

Is just how much they’ve been surrounded by chocolates…

At work

At home

Be it the kids, work colleagues, the other half..

Or just themselves buying them because ‘we might have guests….”

I get it…

It’s the same for me, too.

And I could sit here and say that it’s all about willpower etc..

But it’s not…

And it’s not about bad foods, either…

You see, most negative relationships around foods, emotional eating, comfort eating issues etc

are a result of behavioural patterns and habits that have been consistently practiced.

 ‘oh I’ve had one so I may as well have 5″

‘It’s Christmas so I’ll have all the chocolate I can eat until January 1st”

“I’m tired so I’ll have chocolate to give me a boost’

“I’ve had a s#*! day so I’ll have a chocolate”

etc..

You see, as much as the January headlines will want to blame gluten, carbs, or saturated fats for our struggles with weight loss and health…

It’s usually the repetitions of our thoughts, behaviours and actions around certain foods…

Rather than the occasional consumption of them…

So here are 5 things that might help:

1) Write down everything you eat – you’ll become conscious of what, when and why…Seriously. Ask yourself whether you are because you were hungry? Someone else ate it so you thought you should too? Stress from earlier in the day? Boredom? Just become more self aware

2) Look for things you do that don’t conform with who you want to be and how you want to feel and look. 

3) If you’re sat in the living room / kitchen, make sure snack / picky foods are alway 6 feet away

4) If you think you’re hungry, ask yourself if you could eat a piece of fruit (this is called the apple test)

5) If you feel like you need a sugar fix for more energy, consider the last time you treated yourself to a bubble bath, some flowers, or an early night?

Matt

PS- Get a FREE copy of my new book, Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back  where I’ll show you how to get AND STAY motivated and lose weight

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/

PPS. Check out my quick post on 5 things to help you take control of comfort eating:

https://frucifit.com/5-things-to-help-with-comfort-eating/

 

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Find diet & exercise boring?

So we had the Fruci present swapover last week.

Basically, a family get together to swap presents all at once

And WOW…did we leave with a load of presents for the babies.

Which is – of course – lovely.

And I can’t say anything

I used to love circling the toys I wanted when I was a kid in the Argos catalogues (do they still exist?)

But here’s something that might surprise you…

 

The average 10 year old owns 238 toys…but plays with 12 of them

 

And I see that already with my daughter (and she’s not even in 2)

It’s why we’ve swapping the toys over every few weeks

So she knows what she has

And we’ll do the same with her new toys…

Because when you try to play with everything at once?

You get bored quickly…

And you have nothing else to play with that’s exciting…

Why am I bringing this up?

Well, it’s a bit like some of these diets out there that get you to think you have to do it all at once…

The exercise for hours, give up your favourite foods etc..

Of course, there has to be some compromise…

But why not start off with the minimum amount of work and effort you have to do to get some results?

This way, it’s easier to stick to as it’s not some massive change that you can’t sustain…

It’s not so time consuming…

And you haven’t exhausted all of your options to lose weight on day 1…

meaning that when weight loss does slow down?

You can just make a small tweak and go again

Like we do in our Fit For Life Body Transformation Programme with the ladies here

Which opens up for applications exclusively for you on Boxing Day at 8am ​, …before I go live with it on Facebook on the 27th…

This is limited to 8 ladies 40 years and above. ​​​​​

Matt ‘Toy shop’ Fruci

PS- Get a FREE copy of my new book, Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back  where I’ll show you how to get AND STAY motivated and lose weight

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/

PPS. Check out my quick post on 5 things to help you take control of comfort eating:

https://frucifit.com/5-things-to-help-with-comfort-eating/

 




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Should I start in December?

“Should I start in December?”

“Should I start after Christmas and my holiday?”

A few questions I’ve had this week…

And truth is, it is entirely up to you…

But the interesting thing?

Christmas and around holidays can actually be the best time to start making positive changes.

Why?

​​​​​​​​Well, the obstacles that come up…

Eating out

wine

Surrounded by food…and temptations…(draining willpower)

Lack of time

Are some of the BIGGEST obstacles that most of the ladies I work with face ​…

So if you can come up with some strategies and tactics to help limit the damage whilst still enjoying yourself now with a flexible plan?

When can’t you do it?

And I’m not saying to necessarily try to lose weight during this time..

But what if you just stayed the same?

Stopped the scales going up?

Added some short fitness to your routine?

Tried some mindful eating practices?​​
​​
Accepted where you are now, the fact that you want to enjoy your time with loves ones this Christmas and – on some occasions – eat a bit too much..without thinking ‘well, might as well eat everything in the house so nothing is left on January 1st?

So I guess you could say that ‘now’ is always the best time to start…

Matt

PS- Get a FREE copy of my new book, Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back  where I’ll show you how to get AND STAY motivated and lose weight

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/

PPS. Check out my quick post on 5 things to help you take control of comfort eating:

https://frucifit.com/5-things-to-help-with-comfort-eating/




Check our some of the results the ladies have achieved here: www.Frucifit.com/results