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How to get more energy 💡

So I was coming back from picking the babies up from nursery 

And my oldest daughter (going on 2 years old)

Says how she’s going to go and see mummy when she comes back..

To which I reply:

“Mummy’s not at home”

Which results in her getting a bit upset…

“Ohhhh I want to see mummy”

Really cute…

But the thing is,

As soon as I explained that mummy was at work 

(Something we do a lot – explain everything. About when I go to work etc)

Her energy completely changed..

Going from being upset to

Her saying “I’ve been at work, too” 

^^^ referring to nursery haha

Now, the reason I’m sharing this

Is that rather than ASSUMING she’d understand that mummy wasn’t at home..

just the simplest of explanations 

Completely changed her energy..

And the reason this is powerful 

Is because it reminds me of how much I assume…

Assume that Mrs Fruci will know I’ll be home later..

Assume the barista will know that I want whole milk in my coffee 😂

Assume that a 2 year old will understand…

And even…

Assume I’ll wake up with energy and motivation

And on this last one ☝️ 

This is where just the smallest of actions

Like reading your goals first thing in the morning

writing down a short message to yourself…

Having a picture on the fridge…

Can be a simple and effective explanation / reminder 

To do the things you know you need to do

And set your intentions for the day…

Rather than “assume” you’ll have motivation and energy..

After all, energy isn’t just given..

You have to create it.

And unfortunately,

When you’re low on energy,

The things you neglect are the energy producing activities…

Like your self-care, exercise, time with loved one, “me” time…

Which makes it even more important to schedule in something for you each day..

And this is what we keep the ladies on our programme accountable to inside our 4 Week Kickstart programme…

Sounds simple

But how do you feel when you do something for you?

How do you feel when you have fun?

Hear something that make you pause and question what you’re doing?

And speaking of which 

If it’s accountability you need 

To help you do the things you know you need to do..

Our 4 Week Kickstart programme for ladies over 40 in Burbage, Marlborough and Devizes 

Starts on Monday 7th October.

If you’d like more info on this and a £10 discount voucher (valid until October) 

Reply with “Marlborough”, “Devizes” or “Burbage” 

And I’ll get you the relevant details.

Matt “never assume” Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free(if you have an iphone)

If you have an Android, click here

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

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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6 “on the go” snacks 🍫🍎

So I was at a conference last week.

Getting my learn on and getting a load of new ideas for our programmes…

But one thing I was challenged with

Was what to eat “on the go”

(Something a lot of the ladies say to me).

So I though I’d share a few “snacks” I had handy for the car journey and flight ✈️ 

1 – Itsu thins – these are “ok” and give you that salty hit with next to no calories (the are made of sea weed. 

They are also a very good source of iodine which is important for thyroid function. 

2 – Beef Jerky – high in protein and iron, another easy, light snack to carry to keep you energy levels up 

3 – Propercorn popcorn – again, low calorie, high in fibre and tasty! I love the peanut butter flavour!  

4 – Grenade protein bar – these are the best tasting protein bars I have ever had…

White chocolate is my favourite. 

5 – A latte – yep, super simple. Caffeine for an energy hit, milk for some protein, iodine, and B vitamins to keep my energy high (something that has been in the media a lot recently as more and more people seem to have a vitamin B deficiency) and tasty!

6 – an apple – handy to travel with and find it a lot more satisfying than, say, a banana..perhaps due to the crunch 

So there you have it…

These are my 6 snacks I travelled with…

And I guess the best thing about these are that most of them are available in any WHSmith, M & S, or service station shop.

What’s your go to snack for on the go?

Matt “on the go” Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free(if you have an iphone)

If you have an Android, click here

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

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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It’s “gone to pot”

Ever have one of those days where you think:

“Everything is going to pot…why didn’t I do [insert ONE thing you didn’t do here] today”

^^^ This was me last week struggling to shake off my lost voice / get back to my own exercise habits!  perhaps the weddings over the summer have taken their toll on me.. 

We often beat ourselves up for not doing what we intend to do…

And although this can actually be a good thing (as it means you care)..

I want you to consider that – quite often – the difference between someone who 

gets to where they want to be vs someone who doesn’t?

Is how good someone gets at drawing a line under the so called “bad” days..

Rather than dwelling 

And wasting energy 

Calling yourself “lazy”…

But one thing I want to share with you today is that:

LAZINESS DOES NOT EXIST

Consider this:

Leverage:

noun

1.

the exertion of force by means of

a lever.

and in the case of getting in shape, improving your health / fitness?

Here’s what I mean be leverage:

YOUR REASON WHY you even bother wanting to Kickstart your fitness and eating habits in the first place.

Whether it is for a holiday..

a wedding

a social event

Due to a health scare

a confidence thing

or simply for you to change the way you feel, 

say ‘yes’ to a few things you want to do but aren’t quite ready yet..

LEVERAGE is the sweet spot..

when you have enough leverage

almost anything is possible…

I mean, I know people with 2,3 or 4 kids who say “I rubbish. I’m so lazy”

Just like I know people who work all hours under than sun

And again say their “lazy”..

Really?

Is this actually true?

You see, WITHOUT leverage?

I get that it’s hard to motivate yourself, especially when you’re feeling tired…

and THEN you’ll label yourself

lazy (which makes you feel worse)

working out your leverage is just

one of the things we’ll work out

TOGETHER inside our 4-Week Kickstart Programme

and that’s also one of the reasons (in my opinion)

Why the ladies get such great results with creating new habits, dropping dress sizes, and actually enjoying exercise again…

Not because the ladies have superpowers…

But because they know their WHY

and create a simple plan that is achievable with their lifestyle..

so they can stop calling themselves lazy and

beating themselves up for doing something they used to be able to do 

or that they think need to do to get in shape and feel and look better…

And I’ll just leave you with this:

(this is something I do to give me leverage):

How much energy do you lose from going in to the “gone to pot” / “F it” mode?

Energy for you, family, work, productivity, to make food choices that make you feel good? 

It reminds me that if I can’t do it for me? 

Can I do it for them?

And are the costs of not doing it 

Actually higher than the cost of just doing the thing I keep putting off

Or failing to do 🤔

And if this resonates with you anyway?

Our 4 Week Kickstart programme for ladies over 40 in Marlborough, Devizes and Burbage is starting from Monday 7th October

If you’d like more info and a £10 discount voucher (valid until October)

Just reply with “Marlborough”, “Devizes” or “Burbage” and I’ll get you the relevant details.

Matt ‘gone to pot?’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free(if you have an iphone)

If you have an Android, click here

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

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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You vs YOU 🤔

I talk a lot about all this health and fitness stuff

(And life, really)

Being you vs you..

And  how comparison is literally the thief of joy.

With the message being 

That you should aim to be the best version of you..

But something I learnt the other day..

Was how most of us 

(Especially me)

Don’t actually know what our “best self” is…

Aka

What we really want…

With our career, body, family, fitness..

And quite often 

Set our “best self”

As this “ideal” perfect / ideal scenario..

Leaving us dwelling 

And feeling low

As we look at this huge GAP

Between where we are today (reality)

And where we think we should be (“ideal”).

But something I want to ask you (and something I recently asked myself)

Was how much of your definition of your best self

Is actually coming from comparison with others?

Comparison to what society says you should do?

It’s something I think about a lot.

Especially as people say to me “you shouldn’t work on a Sunday”

But forget that I love what I do

And I have the babies (daddy day care) on days during the week 

Which forces me to have some down time from “work”..

I guess what I am saying is that 

The best version of YOU…

Is the one that is happy..

So a little task I did to help me get clear on this

Was write down my perfect day (it’s simpler than I thought)

Focussing on the things that you truly love…

Like for me?

Wake up at 5am: glass of water, take my magnesium, write down 3 things I did well yesterday and 3 things I am grateful for today. Read my goals and write down one thing I HAVE to do and one thing I GET to do (difference being that the “get to do” is something for me)

530am: write a blog like this

6am: train the ladies on our programme 💪

8am: breakfast time with kids

9am..go to the park with family / have a picnic 

130pm: meditate / nap for 15 minutes 

2pm: do a video blog (vlog)

230pm: Meetings / calls and one to ones 

4pm: my workout 

Evening: date night with Mrs Fruci

Bed before 10pm!

I could go on…

Simple, right? 

Like, when I really get clear on all of this??

You get clear on what actually makes you happy..

Be it time with family, having the fitness to do things you never thought you could do, wearing a dress you wanted to wear…

Rather than this “perfect” picture you probably get from social media..

That has nothing to do with the “best” version of you!

And it’s something I say to the ladies just starting out 

(And something the ladies who’ve been on the programme a few weeks or so will say to the new ladies)

That often the only difference between them and you 

Doing a certain exercise

Being able to have the “willpower” and “motivation” 

Is that they just started before you…

That’s it..

So just focus on YOU…

And aim to go 1% in the right direction for you today.. 

Matt “you vs you” Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free(if you have an iphone)

If you have an Android, click here

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

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 Kirsty

So I caught up with Kirsty (one of the awesome ladies on our Fit For Life programme)

Who shared her message on Wednesday on my Facebook page:

“To anyone considering Matts course, I cannot recommend it enough. 

First time I have ever enjoyed exercising. 

Matt always makes it fun so you’re never thinking ‘how much longer’. 

I have lost 2 stone in 2 months 

and have so much more energy and feel very positive. 

Give it a go it’s worth it.”

Well done, Kirsty…

Now, one thing that I want to touch on is that Kirsty 

Wasn’t sure if she would be able to do it..

Get up and down from the floor..

Was fit enough..

But you know what I love about all this?

She did it!

Even when she didn’t perhaps feel like it..

And focussed on what she CAN do..

And I am sharing this because

There is nothing heroic about the above.

Anyone can do it – if they want to.

Kirsty definitely wanted to.

Even 2 months later she is a completely different…with her fitness, energy and her body.

Her story is inspirational.

Which is why I am sharing it on here.

—> certainly beats another before and after image (although you can check some out here)

Matt

PS. Our 4 Week Kickstart Programme in Marlborough, Devizes and Burbage is starting in October, specifically for ladies over 40…

If you’d like a £10 discount code (available until October) and more info on this?

Reply with ‘Marlborough’, ‘Devizes’ or ‘Burbage’ and I’ll get you the relevant details. 

PPS. here’s 2 more ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free(if you have an iphone)

If you have an Android, click here

2- 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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Food anxiety & ‘bad’ foods (video)

I caught up with Katie Peace yesterday

(who is our yoga / stretchology coach on our Fit For Life Programme)

To talk about:

*Tried and tested strategies that might help with binge eating disorder and comfort eating

*Her experience with an eating disorder (and where she is now compared to 2 years ago)

*Why ‘looking’ a certain way does not always = happiness  

*Fussy eaters and getting kids to eat more of a variety of foods

*How to overcome the fear of ‘foods that will make me fat’

*Weight watchers and their app for kids…

*What to do if you think ‘I am not fit enough to do it’

And a whole lot more…

You can watch the video interview HERE

Or if you are busy?

You can listen to it on my podcast using the links below:

CLICK HERE If you have an iPhone

CLICK HERE if you have an android

Enjoy

Matt 

PS. Whenever you’re ready, here’s 3 ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free(if you have an iphone)

If you have an Android, click here

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

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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1 year on 😱

Wow…

So yesterday was my youngest daughters first birthday 🎂 

And it’s that moment where you think “where did that year go!??”

It’s actually quite scary. 

To think how quickly time can go.

And how much time we actually spend complaining, moaning, dwelling, procrastinating, and wishing we had more time …🤔

Me included, by the way.

And often about things I CHOOSE to do.

It’s my choice to be on a course the next few days abroad and miss out on time with the babies.

It’s my choice to be up until the early hours finishing writing my new book

I could go on.

I guess one thing that’s scary about all this?

Living with regret.

Being 80, 90 or even 100 and thinking “if only I had done that”…

I’m lucky enough to be quite a hands-on dad. Spend most bath times together and, have daddy day care 3-4 days a week.

Some dads don’t get to do that…

And I guess it comes down to what’s important to you?

What’s your best “self”?

What is that makes you feel happy?

For me, that’s spending the time with my babies and family that I’ll never get back 

And having a “job” that I absolutely love that gives me so much satisfaction.

And – I’ll be honest – it’s a fine line to get the balance right.

On one hand, I want to do it and say “yes” to every speaking event, opportunities to guest lecture at universities, and write another book..

And on one hand, I want to spend more time with my family. 

But one thing I do know is that self care and creating energy for yourself is critical achieving this for me.

And no matter how busy you are..

Getting clear on your priorities will actually give you more energy 

As you’ll spend more time doing the things that will make you happy 

And to do this?

Try this:

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 

Child care? Say 30 hours per week <<< 75 hours ​

You say you don’t sleep much, but we’ll say you get 7 hours per night <<< 124 hours ​

Cleaning, tidying, cooking and shopping? Let’s say 21 hours a week (3 hours a day) <<< 145 hours 

​​168 – 145 = 23 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 23 hours you have spare, could you dedicate just, say, 2 hours a week to exercise?

That would leave you 21 hours left. 

Maybe you’ll also spend an hour planning your food?

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

Get fit, tone up a bit more and just feel better about yourself.

But if you’re NOT willing to do something different, you’re essentially saying that you are happy to stay the same, where you are now..

and if it’s because you’re worried it won’t work?

Maybe you’re scared of failure?

Well, ask yourself, is what you’re doing working now? ​​

If it’s not, well, it’s not working anyway, so wouldn’t it be fun to find out if something else might work for you?

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

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

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?​​​​

One thing that helps me?

Picturing myself in the future regretting not doing the thing I’m scared of doing today..

Matt ‘time machine’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free (if you have an iphone)

If you have an Android, click here

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

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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Am I weird?

You might not know this BUT..

I use an eye mask in bed…

Have a pint of blueberries when I feel a cold coming on…

Somehow forget to close cupboard doors I open…(As Mrs Fruci lets me know about)

Drink about 5 coffees a day (3 caffeinated)..

Workout mainly from home whilst on Daddy Day Care..

Bought Mrs Fruci a can of beer from a vending machine on our first date…

Don’t see the point of putting my shoes away as it’s quicker if I leave them at the door (Again, Mrs Fruci lets me know about this).

Had an eating disorder growing up…

Don’t always enjoy exercise (I like having exercised and the feeling I get after that)

^^^ And on that note, one of the ladies actually said to me the other day that the fact some of the other ladies say how they found it difficult to motivate themselves to get there actually made them realise that you don’t have to be super motivated all of the time…this is you vs you, after all. 

Often skip breakfast…

Had IBS for years until I stopped eating wheat and certain veggies / beans.

Have ‘white noise’ on in the background to help me sleep (we initially did it to help the babies sleep yet they don’t need it anymore and I think I still do haha)..

I could go on..

But the reason I bring this up 

Is because we all do things that are ‘normal’ to us

But completely ‘weird’ to someone else…

And if you think about it..

Given that it’s human nature to ‘please’ others

And ‘fit in’…

It begs the question:

How much of what you do is to please someone else rather than you?

Be it saying ‘yes’ to the glass of wine that you don’t actually want but everyone is drinking so you feel you should fit it

To having the biscuits offered to you because you feel it would be rude to say ‘no’..

And this isn’t about ‘good’ or ‘bad’ foods or having to give up foods.

This is actually just about self-awareness..

Being self-aware of why you do the things you do..

As once you get this?

And accept why you do things..

That’s when you can start to question your beliefs  

(that are thoughts that you have heard so many times you believe them to be true…)..

But I get your next question is ‘how’ do I do this?

Well, something I have done in my new book

(The 31 & A Half Day Habit Shift)

Is not only given you a checklist and a small habit / question to answer each day

So you can clearly see your triggers and perhaps learn more about you…

But also made it so that you don’t just nod your head and say ‘ye I do that’..

You actually put the focus on the DOING

So you can start to kickstart your exercise and eating habits…

And it doesn’t have to be complicated…

Start by writing the following quote down

and then write down every time you do it today:

“Today, I am looking forward to [insert one thing you like to do here]” 

And if you can’t think of one?

Great, make one up and do it..

As many times as you like..

I might be ‘weird’

But here are mine for today to help you:

1. Going on BBC Wiltshire tonight at 8pm

2. Picking the babies up from nursery (I love doing this) 

3. My youngest daughter is now 1 <<< I’ll sing happy birthday to her!

4. I’m going to have a 10 minute shut eye / nap / meditation time. 

5. I am going to have a coffee, no phone for 5 mins (that’s huge for me)

And on that note,

Do tune in to BBC Wiltshire tonight 8pm

If you would like to listen to something other than Brexit…

Matt ‘habits’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you:

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+ available in Marlborough, Devizes and Burbage 

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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Should exercise make you ache?

So with our brand new programme starting in Devizes last week

And our September programmes starting in Marlborough and Burbage

I had quite a few messages from the ladies.

some just starting out having not exercised for a while, others having exercised but not doing the stuff we do.

Funnily enough…

Some of the ladies said their muscles were telling them that they have worked

Whereas others asked

 ‘where should I feel it?’

‘does it work if I am not aching?’

So I thought I would answer this today in some short bullets:

1 – You do not need to feel achy for it to be working. …

Put it this way, how achy you feel is not just dependent on the workout

But also your recovery, nutrition and sleep…

In fact, I would go as far as saying that if you are not aching?

It might be beneficial for you because you more likely to do it again tomorrow

Go for your normal walk 

And keep up your daily activities

That you might not have done 

Had you been feeling achy..

And you might just stick to it for long enough to see the results you want to see..

Little caveat…

Progress is important.

But it isn’t about how fast or slow

Just the direction.

If you get 1% stronger, fitter each day?

You cannot lose.

2 – If you are aching, consider that your body will adapt –

For all your body knows,

The exercise that you do today

Was to run away from a lion…

So your body will make sure that tomorrow

Should you encounter a ‘lion’ again?

You will be more equipped to get away without feeling so achy.

AKA

You are now fitter.

This can take time.

And if you are too sore?

Just listen to your body.

Focus on recovery..

Give yourself permission to rest.

You do not have to do it all today.

3 – Here are my 4 unsexy, most boring recovery hacks 

1 – Get a portion of protein with every meal – lean meats, fish, dairy, eggs, beans, meat substitutes, soy, legumes, lentils…

2- Spend at least 7 hours in bed – this doesn’t mean sleep. But just rest time. And doesn’t have to be all at night time. 

It could include a power nap, some meditation, some reading in bed. 

Rest is a pre-requisite for success, NOT A REWARD…

3 – Drink enough water so you wee clear by noon.

I get you know what to do..

But still forget to drink water or maybe don’t like it?

Sugar free squash / adding some lemon or lime is all good.

Try grouping it with habit you already do. 

Something I do is have a glass of water before I have a coffee.

Why?

Because I rarely ever skip my coffee haha

Matt ‘achey breaky muscles’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free(if you have an iphone)

If you have an Android, click here

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

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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How to increase your energy (& motivation)

So now schools are back in full swing

I have the privilege of daddy day care duties increasing.

Which is amazing by the way.

Making slides with mattresses and the stairs (risk assessment is questionable …)

Finding myself constantly saying:

“Share”

“Put your shoes on”

“you can’t take your scooter to bed”

I could go on…

And as fun as it is?

It is also exhausting..

I’m not sure why..

It just is…

But the things is…

A lot of the ladies say to me

That they don’t ‘have’ energy.

And that they don’t ‘have’ motivation. 

Which I get..

But the first thing I say is that 

You can’t just ‘have’ motivation..

You can’t just ‘have’ energy..

You have to CREATE IT..

Like, people will often say to me that I seem like I have so much energy…

But I am not too sure about this..

I just try to protect this…

And – yes – I say things like:

“I know working out is good for me and will give me energy but I can’t be bothered to do it”

“I know having a nap and a lie down will make me feel better but I cannot be bothered to do it”

^^ WHICH IS CRAZY, right?

So here are a few SMALLER actions that I do 

To help me create energy…

1-Get to bed by 10pm most days (I’m up by 5am ….)

2- Schedule a nap in every day

3-Prepare some protein based meals to keep me full up and so I don’t have to think about food the next day

4- Write things I appreciate every day (family, health, job I love, house, babies, ability to make choices, I could go on…)

5- Write down 3 things I did well every day

And you might say that these are a bit woowoo / happy clappy..

But if you say something enough times

You will probably be more likely to think that it is true.

Hear me out

Every belief you have 

Comes from a story / thought that you have heard so many times

You believe it to be true…

Like ‘breakfast being the most important meal of the day’

People think this is a given

Yet, there is no concrete evidence to say it is actually true…

I guess what I am saying here

Is that you have to be careful

About how you label yourself..

If you call yourself ‘lazy’, ‘too unfit’

You will look for evidence for this to confirm this..

But is this really true?

Are you really ‘lazy’?

Like, some of the ladies say this to me

And they have 3 kids, work full time, run the house..I could go on.

So don’t underestimate how you talk to yourself.

Remember, you are listening..

And what you say 

Might just rob you of your energy and motivation…

And this might not work for you..

But it definitely won’t work for you if you don’t try this..

After all, we often have favourite songs because of the words we hear.

That make us feel a certain way…

Food for thought…

Matt ‘energy’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you: 

1- I’ve put together daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..  

ALL for free… 

>>> CLICK HERE to grab it for free(if you have an iphone)

If you have an Android, click here

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

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