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My #1 secret?

I’ll be honest, when I first started personal training (10 years ago now…)

I wasn’t quite aware just how different personal training is from coaching…

I used to literally train people for an hour, maybe give them a diet sheet and say ‘see you next week’…

And it worked for some people…

But what I was finding was that it was NOT an information problem…

The ladies I was ‘personal training’ knew what to do..

And as I have invested in my own education and still work with several coaches today 

(what coach wouldn’t invest in a coach?)

I started to change my whole approach …

To something that might just be the ONLY 

Secret to be successful at anything 

Actually, I wouldn’t even say its

a secret

but if you want to get results in

ANY area of your life——>

whether that’s with your fitness,

your weight, your health, your relationships

or your job

it’s essentially rule #1

DO WHAT YOU SAID YOU WOULD DO

How simple is that?

but imagine if we just DID that..

like REALLY imagine if you just did what you said you would…

If we did what we said we would when it came to working out?

if we did what we said we would when it came to our eating habits?

if we did what we said we would for our family and friends?

if we did what we said we would when it came to all of our habits the results would be incredible wouldn’t they?

Now, you’re probably wondering how you can do this and how it applies to you?

Well, let me give you an example from last week..

Karen mentioned that she never thought she could ever get her snacking habit under control..

What did we do?

We set her small, daily tasks around her main meals and snacking to help her get over this…

And 4 weeks later?

I quote:

the results I got today were the best I’ve had in 2 years!

For the last couple of years, I’ve maintained, gone up and down slightly but not really lost

significantly. 

More importantly, I was thinking I would never be able to change my snacking

habit and now I know I can!”

You see, if you tell someone WHO CARES that you’re going do something….

and they make sure you follow through with what you say?

You become unstoppable..

After all, your environment and who you surround yourself with will determine how much willpower you need 

And how easy it is to do the things you know you need to do…

THAT, is just one of the reasons the ladies HERE have achieved such great results..

Our new 4-Week Kickstart programme for ladies 40+ in Marlborough and Burbage is starting soon

We have 8 spaces available 

If you’d like more info?

Just reply with the subject line ‘4 week’ and I’ll get you the details

Matt ‘secret is out’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you think differently, get motivated, take control of your eating and exercise habits, and stop relying on ‘willpower’: 

1- Watch my free training on how to get yourself do the things you know you need to do where I go through how to change the way you feel, burn off anxiety, and finally get out of your own way >>> CLICK HERE TO WATCH 

2 – Join Our Signature 4-Week Kickstart Coaching Programme For Ladies 40+ in 

Every month, I open up the opportunity to work with us inside of our ladies only 4-Week Coaching programme, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. 

If you’d like more details on this? Just reply with the subject line ’4 Week’ and I’ll get you the details.

3- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH

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Do you ever eat avocado?

Did you see the Daily Mail headlines last week?

They were claiming that avocado on toast is fattening..

So I thought I’d tidy this up with 

A quick live video the other day on my Facebook page below:

CLICK HERE TO WATCH THE VIDEO

And if you enjoy my emails, and you want more?

You might enjoy my Facebook page, too.

(You will have to Like or follow it for updates)

And if you know any ladies that might benefit from the free stuff that I put out there?

Don’t be afraid to share it

(The more ladies I can help, the better)

CAUTION:

Following my Facebook page may result in exposure to the most embarrassing, cringe-worthy Dad jokes ..

Such as:

What did the fork say to the avocado?

You guac my world 😉

Matt Fruci and Fruci Fit takes no responsibility for any groans and moans that may result from exposure to this…

Matt ‘guacward’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you think differently, get motivated, take control of your eating and exercise habits, and stop relying on ‘willpower’: 

1- Watch my free training on how to get yourself do the things you know you need to do where I go through how to change the way you feel, burn off anxiety, and finally get out of your own way >>> CLICK HERE TO WATCH 

2 – Join Our Signature 4-Week Kickstart Coaching Programme For Ladies 40+ in 

Every month, I open up the opportunity to work with us inside of our ladies only 4-Week Coaching programme, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. 

If you’d like more details on this? Just reply with the subject line ’4 Week’ and I’ll get you the details.

3- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH

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Message from Karen (4 weeks in)

So I got this message from Karen who’s just come to the end of the 4-week Kickstart Programme and did some measurements:

“the results I got today were the best I’ve had in 2 years! 

For the last couple of years, I’ve maintained, gone up and down slightly but not really lost significantly. More importantly, I was thinking I would never be able to change my snacking habit and now I know I can!

Have found your suggestions and your book really useful and this programme has been for me a real Kick Start…

a whole 5lbs down from last time!! All measurements down and visceral fat down a point so all great! 

Enjoying my evening meals at last!

Your support with food goals and habits has been the best I’ve had, I’m more than happy to highly recommend you!

Your programme has been fab for me, it’s done what it was advertised to do…give me the Kick Start I needed! 

Thanks again”

Well  done, Karen ☺

Karen had tried things before…2years, in fact. Trying a bunch of different stuff. Like we all have..

Sound familiar? 

​Here’s what Karen did differently: 

​​1- Got clear on her biggest obstacles and together we put together plan, broken down into SMALL daily habits

​​2- Found a type of food  and fitness programme that SUITED HER LIFESTYLE (rather than the other way around)

​​3- Became accountable to ME and a group of ladies on the same mission to help her do the things she already knew she needed to do

and that’s exactly what you get on our 4 week kickstart programme in Marlborough and Burbage 

designed specifically for ladies 40+..

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  Karen..

And the ladies HERE

We have 8 spaces on our next 4-Week Kickstart Programme  in Burbage and Marlborough for ladies 40+ 

If you’d like more info?

Just reply with the subject line ‘4 week’

And I’ll get you the details.

Matt

PS. Whenever you’re ready, here’s 3 ways I can help you think differently, get motivated, take control of your eating and exercise habits, and stop relying on ‘willpower’: 

1- Watch my free training on how to get yourself do the things you know you need to do where I go through how to change the way you feel, burn off anxiety, and finally get out of your own way >>> CLICK HERE TO WATCH 

2 – Join Our Signature 4-Week Kickstart Coaching Programme For Ladies 40+ in 

Every month, I open up the opportunity to work with us inside of our ladies only 4-Week Coaching programme, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. 

If you’d like more details on this? Just reply with the subject line ’4 Week’ and I’ll get you the details.

3- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH

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Is 1kcal fry spray full of toxins?

urgh full of toxic chemicals”

^^ This was me when I first saw 1 kcal fry spray. 

And I get this a lot from the ladies who see that I’ve used it in a recipe (like my Chicken Teriyaki, tandoori chicken, and sweet potato curry recipe etc…)

In fact, here’s a message I got:

“Matt, my friend said not to use the 1 kcal fry spray because it’s full of rubbish and that I’m better off using butter?”

I then asked her to have a look at the ingredients of the fry spray:

“Extra Virgin Olive Oil (53%), Water, Alcohol, Emulsifier: Sunflower Lecithin, Natural Flavouring, Thickener: Xanthan Gum”

^^^ Sounds ‘toxic’, right?

Now, look at the stuff you wash yourself with. The stuff you rub DIRECTLY onto your skin…

“Aqua (water), Decyl glucoside, Acrylates copolymer, Rosa damascena (rose) flower water, Hydrogenated palm glycerides citrate”

^^^ Pronounce some of them…

My point is that if you’re worried about 1 kcal fry spray…

You’re probably better off wearing a mask (even buildings give off toxins let alone the outside air pollutants) 

and never going outside to avoid the harmful effects of the sun.

And there’s more…

Ever heard of Dihydrogen Monoxide?

Well, I’ll give you a clue what it is…

You’re told to drink at least 2 litres of the stuff every day to LIVE and flush out ‘toxins’…

Yep, it’s water.

Which probably tells us that the ‘toxin police’ skipped a few chemistry lessons…

Because EVERYTHING is a chemical.

After all, butter is pretty high in fat and contains chemicals like: Oleic, lauric, and linoleic acids…

But this doesn’t mean butter is ‘bad’.

What I’m leading up to is this:

Butter contains fat and is pretty high in calories 

1 tablespoon of butter or even coconut oil (which I do love) has around 100 calories in…

Now, compare this to 1 kcal fry spray…

If you ‘fry’ or over cook anything, say, twice per day and switch to fry spray, you’re going to save nearly 200 calories PER DAY

So if you’re looking to LOSE body fat?

This simple swap (even without exercising or cutting our your usual late night munchies..)

May help you lose 20 lbs in a year!

Am I saying that you shouldn’t use butter or coconut oil?

No, of course not.

I use them (quite a lot actually) but it depends on the OVERALL amount of food you eat over the day.

Just by swapping butter for 1 kcal fry spray when cooking my chicken wrapped in bacon…I could throw in a jacket potato with the meal, too…

Which would help keep me full and stop me ‘nipping out to get some milk’ and coming back with a ‘Lindt coconut chocolate bar’ instead….

One last thing…

If you’re like me and love your olive oil?

Well, one simple thing to do is just to put the olive in a spray bottle…

You’ll probably use less when cooking…

And look less like Jamie Oliver pouring a litre of olive oil on his pasta

whilst claiming that a sugar tax is the secret to solving obesity… (wink)

Matt ‘enjoying some chlorogenic acid (coffee)’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you think differently, get motivated, take control of your eating and exercise habits, and stop relying on ‘willpower’: 

1- Watch my free training on how to get yourself do the things you know you need to do where I go through how to change the way you feel, burn off anxiety, and finally get out of your own way >>> CLICK HERE TO WATCH 

2 – Join Our Signature 4-Week Kickstart Coaching Programme For Ladies 40+ in 

Every month, I open up the opportunity to work with us inside of our ladies only 4-Week Coaching programme, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. 

If you’d like more details on this? Just reply with the subject line ’4 Week’ and I’ll get you the details.

3- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH

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Do you take Vitamin P? (sorry this is late)

I meant to send this earlier

But I was too busy

Taking my daily dose of the one vitamin you really should

be taking (and probably do)

Vitamin P

AKA

Procrastination <<< something I’m pretty damn good at.

Just like 20% of the population

The thing that annoys me about it though

is that it gets a pretty bad name

When – in fact – if you’re procrastinating about something

It probably means you’ve accepted that something needs to change

^^^ be it with your body, mindset, work, relationships, quality time spent with family, friends + loved ones

Which wouldn’t you agree is a good thing?

It’s just right now you’re avoiding taking action

Because you’re scared of the

challenge…

But I’d like you just to think about a time in your life where you overcome a challenge

And achieved something

I’m not psychic 😉

But I can guarantee there was fear and anxiousness, right?

And it was NO WAY  as bad as you thought it would be..

Funny that, right?

I’ve procrastinated about all of these things below:

1 Rejecting a 25k a year job in favour of spending £8000 on a postgrad nutrition MSc to truly follow my dreams…

2 Saying yes to lecturing at Oxford Brookes University as a guest lecturer in nutrition through fear of public speaking

3 Asking Mrs Fruci if she wanted to marry me (this took me years haha)

YET…

If I wouldn’t have procrastinated thanks to the fear and anxiousness that came along with

The RISK of turning down a well paid job in favour of following my dreams and doing what I do today where I can happily say I never feel like I am ‘working’…

The FEAR of speaking in front of nutrition students

I’d never have slowed down enough to realise that something needs to change…

So, what if you used Vitamin P AKA procrastination

To prioritise what’s important to you?

To take an opportunity to grow and be the best version of you

To do something that makes you grow happier, have more energy?

Would this not mean procrastinating is a good thing?

Leading you away from the pain of remaining the same?

Because it really isn’t a case of ‘I can’ or ‘I can’t’.

It’s simply a case of ‘I won’t’ or ‘I will’..

Matt ‘Certified Distributor of Organic Vitamin P’ Fruci 

PS. Whenever you’re ready, here’s 3 ways I can help you think differently, get motivated, take control of your eating and exercise habits, and stop relying on ‘willpower’: 

1- Watch my free training on how to get yourself do the things you know you need to do where I go through how to change the way you feel, burn off anxiety, and finally get out of your own way >>> CLICK HERE TO WATCH 

2 – Join Our Signature 4-Week Kickstart Coaching Programme For Ladies 40+ in 

Every month, I open up the opportunity to work with us inside of our ladies only 4-Week Coaching programme, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. 

If you’d like more details on this? Just reply with the subject line ’4 Week’ and I’ll get you the details.

3- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH

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“I could never exercise at home”

So I got this message from Rachael the other day:

“what is working really well?…so many things!  

There is no excuse not to exercise thanks to the videos. 

I’m realising how easy it is to fit in a short workout without leaving the house. 

I’m getting a better grip on my food…what fills me up and what doesn’t. Loving having easy options in the fridge. 

I feel more toned even if the scales don’t show it yet…must be those leg muscles! 

My skin is better. 

I feel overall 10x better in myself. 

My joint stiffness has eased off. I really like the boxing and think I might do more of that 🥊🥊🥊

And the reason I’m sharing is because many ladies say to me that they don’t have the willpower to attend sessions

Or workout at home

Or control their snacking 

Or stick to anything..

They look at other people and think:

“I could never do that”

Or

“I wish I could do that:

So here’s something that helps me …

 

you can go with the “I’ll never be as good as them” 

OR

you can go with the …

“they started before me…that’s it”

I repeat…

THEY JUST STARTED BEFORE YOU… 

and did it for a bit longer.

Because the hardest part is starting…

Once you build the momentum?

You almost want to do more…naturally.

Just like Rachael mentioned after

Feeling 10x better

More toned

A better grip on food

Joint stiffness easing

So my question to you is this?

Wouldn’t it be fun to find out what would happen to you if you just stuck to it for one more day?

And if you need help with doing the things that you probably know yo need to do?

Well, that’s exactly what our 4-Week Kickstart Programme for ladies 40+ in Marlborough and Burbage is for…

If you more details on this..

Just reply with the subject line ‘4 weeks’ 

And I’ll get you the details

Matt ‘one more day’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you think differently, get motivated, take control of your eating and exercise habits, and stop relying on ‘willpower’: 

1- Watch my free training on how to get yourself do the things you know you need to do where I go through how to change the way you feel, burn off anxiety, and finally get out of your own way >>> CLICK HERE TO WATCH 

2 – Join Our Signature 4-Week Kickstart Coaching Programme For Ladies 40+ in 

Every month, I open up the opportunity to work with us inside of our ladies only 4-Week Coaching programme, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. 

If you’d like more details on this? Just reply with the subject line ’4 Week’ and I’ll get you the details.

3- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH

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Leg cramps and poor sleep 😩 

Many times over the past few years inside of our programme

I’ve had questions around leg cramps, 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 on our 4 Week Kickstart Programme have 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… 😉

If you do want to supplement?

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

But you know what else helps?

Exercise..

But I get it can be boring, difficult to fit in and intimidating. 

That’s why we created our 4-Week Kickstart Programme specifically designed for ladies 40+…

To create a safe environment for you to become the best version of you..

Without worrying about doing it wrong or incorrectly / making any injuries worse..

Oh and all without crawling out of a gym, dreading ever going back..

After all, this whole fitness and health stuff is YOUR journey.

It is YOU vs YOU..

Which means?

The moment you compare, judge, worry about anyone else?

You’re simply wasting energy that could have been spent on making you BETTER today!

That’s why everything is personalised for YOU..

Just like Stephanie said after her first session last week: 

“I have never been a fan of ‘fitness classes’ as they all seemed to get you hot and bothered from the get go. 

Yours didn’t do that but you knew you had exercised and worked the muscles”

As for me, that’s where most health and fitness / diet programmes go wring.

They don’t consider your needs.

It’s just cookie cutter…

After all:

“tell me and I forget, teach me and I may remember, involve me and I learn” – Benjamin Franklin

^^^Who’d have thought that would have so much relevance to getting in shape and keeping the results for good…

Matt-nesium -Fruci

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Do you even know what to do?

So something I ask the ladies in their one to one with me at the start of our 4-Week Kickstart Programme is this:

“Do you KNOW WHAT TO DO?”

To which the response 9/10?

“Yep, I’ve just not been doing it.. I’ve been putting it off and need a kick up the bum. I should be able to do this on my own”

^^ sound familiar?

see, most people KNOW what to do to get the results they want..

but you just put off and procrastinate on what’s required…

at some level, you KNOW what’s required

EVEN if it isn’t the best way..

but for whatever reason… you just don’t do it

so you actually give yourself PERMISSON TO FAIL.. 

PERMISSON TO STAY THE SAME…

usually down to some kind of fear of looking and feeling silly

and as you know…. if you don’t do something different? you don’t get the result

now, there are a BUNCH of things you can do to crush that fear and get what you want

but here’s THE most simple way

and the same thing I do with the ladies on our 4-Week Kickstart Programme:

1- SET A DEADLINE – set some tasks you will do today (just pick no more than 3 and make them simple, like drinking a glass of water before each meal, putting your knife and fork down between bites, and completing 30 squats throughout the day)

2- TELL SOMEONE – of course, in our 4-Week Programme, you check in with me every week with your what you did or did not do (which is powerful in itself)…but tell someone you know. A work colleague, friend?

Because in terms of getting some quick motivation…

To build some momentum?

It’s as easy as that..

But – like anything – it only works if you do it…

Speaking of deadlines…

Our 4-Week Kickstart Programme for ladies 40+ in Marlborough or Burbage is opening up again next week for 8 ladies…

If you want to get more info on this?

Reply to this email with ‘4 week’ as the subject line….

And I’ll get you the details

Matt 

PS. Whenever you’re ready, here’s 3 ways I can help you think differently, get motivated, take control of your eating and exercise habits, and stop relying on ‘willpower’: 

1- Watch my free training on how to get yourself do the things you know you need to do where I go through how to change the way you feel, burn off anxiety, and finally get out of your own way >>> CLICK HERE TO WATCH 

2 – Join Our Signature 4-Week Kickstart Coaching Programme For Ladies 40+ in 

Every month, I open up the opportunity to work with us inside of our ladies only 4-Week Coaching programme, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. 

If you’d like more details on this? Just reply with the subject line ’4 Week’ and I’ll get you the details.

3- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH

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The Superfood No One Is Talking About

It’s not green tea (or that ‘detox’ tea stuff)

 

It’s not garlic.

 

And no…I’m not talking about Aloe Vera.

 

But before I reveal one of the reasons why this nutrition stuff seems so confusing…

 

The problem has come from ‘nutritionists’ trying to apply the medicine way of doing things to nutrition:

 

“one drug treats this”

 

Now, this may “work” in medicine (I’m no expert in medicine by the way).

 

But “one food treats this” isn’t so straight forward in nutrition for the following reasons:

 

1) Different nutrients you eat in food compete for absorption (so one may impact how much you absorb of the other…This can be the case with iron levels

 

2) Certain nutrients taken together can enhance their absorption so you get more benefits (and more energy)

 

3) Eating a few “superfoods” won’t outdo your poor diet. It’s what you do on average that counts

 

For example, if you’re sprinkling turmeric on your Cadbury’s Fruit n Nut? I’m not sure how super it will be …

 

4) There is soooo much emotion in food that it’s difficult to get us to stick to rigid plans to even see what might work

 

5) Many of the studies on “superfoods” are not in humans..

 

Like one study on garlic…

 

Showing that the dose to get the benefits would equate to you eating 28 cloves in a day

 

(which you’re friends and family probably won’t thank you for).

 

You’re probably wondering what that superfood I was talking about is?

 

Now, this ONE SUPERFOOD actually contains all of these ingredients:

 

Vinegar – shown to potentially lower blood sugar levels and help you stay full up

 

Turmeric – Anti-inflammatory properties to help your gut and immune system

 

Salt – you actually need it…and low salt diets can actually have a negative impact. If you don’t eat processed foods? You may want to be wary of this…

 

Garlic – Blood pressure and cholesterol benefits

 

Mustard seed – high in selenium which is anti inflammatory. It is also a source of magnesium.

 

And it is ALL in this one product above

 

Why am I sharing this with you today?

 

Well, this so-called superfood is actually just..

 

French’s American Mustard…

 

It’s often labelled as junk and full of crap..

 

People might ‘think’ it is full of chemicals..

 

Yet, it has all of these ‘superfoods’ in?

 

And ZERO sugar…

 

My point?

 

Well, just like

 

‘eating breakfast’

 

“don’t eat salt”

 

“Avoid fat”

 

Things just become dogma in the nutrition world

 

You hear them so many times, they become ‘true’..

 

Making it more confusing and overwhelming..

 

It’s no wonder we think this health and fitness stuff has to be this time-consuming, stressful thing..

 

And no wonder we feel guilty for eating a so-called ‘bad’ food…

 

The problem is that the more we do this?

 

The more we strengthen the learned habit of going into

 

‘F it’ Mode….

 

So question everything…

 

Even me..

 

In fact, especially me..

 

After all, I’m telling you to put American mustard on your burger today

 

And tell people that it’s a superfood.

 

What do I know?

 

Matt ‘’superfood’ Fruci

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I don’t have time

I’ll be honest, I didn’t quite get it before I became a dad. 

About just how much your life changes.

Even with everyone saying:

“Matt, good luck with the sleepless nights”

“Your life will change forever”

Of course, it’s the most amazing thing in the world.

But I get that your priorities change.

And that little old thing called ‘me’ time? 

Well, it becomes a thing of the past…

But the thing is…

I used to think that I NEVER ‘had time’ to have a bath before we had the babies.

Yet, now I have 2 babies? I have a bath EVERY evening…

It’s part of our bedtime routine…

And a powerful lesson for myself whenever I catch myself thinking ‘I don’t have time’ 

to do something that I know will make me happy, 

be it having a nice warm bath, writing a kids story book (in my case),

going for a walk or treating yourself to flowers instead of looking for a high through food…

So here’s a quick exercise to help you ‘make’ more time…

There’s 168 hours in a week.

Let’s say you work 8 hours a day, 5 days per week. <<< 40 hours

I’ll throw in 1 hour travel time each day <<< 45 hours

family time? Let’s say 20 hours  <<< 65 hours

You say you don’t sleep much, but we’ll say you get 7 hours per night <<< 114 hours

Cleaning, tidying, cooking and shopping? Let’s say 21 hours a week (3 hours a day) <<< 135 hours

168 – 135 = 33 hours in a week to spare!

Now, of course

Your schedule may be a different.

So please do this exercise yourself

But, you may be surprised at just how much time is ‘wasted’

In fact, if you have an iPhone, go to settings > Battery > and then click the ‘clock’ icon and it will tell you EXACTLY how much time you spend on:

Facebook, Instagram, emails etc…

But what it won’t tell you is how much time you wasted:

Worrying about what and when to eat

Cooking different meals for everyone..

Holding grudges

Procrastinating

So, what if I asked you this:

Out of those 33 hours you have spare, could you dedicate just, say, 10 minutes a day to exercise?

Because let’s face it, you want to change, right?

Get fit, have more energy, develop a better relationship with food and just feel better about yourself..

And I get that you know what to do…

But if you’re not doing the things you know you need to do

because you’re worried it won’t work, scared of failure, or lacking motivation?

Well, ask yourself:

1) What changes if you life, confidence, how you feel, if you DO the things you know you need to do?

2) Do you know with 100% certainty that you will fail?

So wouldn’t it be fun to find out what would happen if tomorrow you tried something new?

Even if it was doing 10 squats whilst waiting for the kettle to boil?

going for a walk at lunch time?

Or even try this 5 minute home workout I recorded for you HERE..

Sure, it may be inconvenient..

But I would argue it is more inconvenient to beat yourself up for not doing the things you know you need to do.

And lets face it?

Exercise makes you feel GOOD.

And how you feel impacts what you DO (including what you eat) 

And what you DO impacts your RESULTS…

As let’s face it, the stuff that seems hard in your life will always keep coming…

Even if you get into the clothes you want to wear, get fitter, stronger, and improve your health…

As when you get better, new challenges will come..

(plus life will always be there to throw some more challenges at you along the way)

But the self sabotaging thoughts, F it mindset, how you respond to these situations?

Well, wouldn’t it be fun to see what would happen if you set yourself a new standard in the way you respond to these situations?

Matt ‘time machine’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you think differently, get motivated, take control of your eating and exercise habits, and stop relying on ‘willpower’: 

1- Watch my free training on how to get yourself do the things you know you need to do where I go through how to change the way you feel, burn off anxiety, and finally get out of your own way >>> CLICK HERE TO WATCH 

2 – Join Our Signature 4-Week Kickstart Coaching Programme For Ladies 40+ in 

Every month, I open up the opportunity to work with us inside of our ladies only 4-Week Coaching programme, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits. 

If you’d like more details on this? Just reply with the subject line ’4 Week’ and I’ll get you the details.

3- Watch How Cassie From Wiltshire Went From Mobility Scooter To Running Her First 5k & Fitting Back In Her Favourite Clothes Without Long, Boring Workouts Or Giving Up Her Favourite Foods >> CLICK HERE TO WATCH