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“even my husband was surprised” 😮

This could be a soppy one.

Especially as I write this laying in an Epsom salt bath, 

Wrinkled skin from being in here too long (I write the skeleton of my blogs the night before)

not being bothered to change the music 

Even though my playlist has gone on to Frozen – Let it go (usually for the kids…honest)..

And it’s because I’ve had SOME amazing messages this week…

Some saying things like:

◊ They’d been going up and down the stairs more easily

◊ They had gone some things down in the garden from the shed to which the husband ‘couldn’t believe I did it” <<< as usually he always has to do it

Not to mention this from Tracey:

“I found the whole experience enlightening, informative, engaging, easy to follow and most of all fun. Matt is a great teacher.His technique is more of sharing experience but also has extensive knowledge particularly in the field of older women and the health and fitness battles we face considering our body chemistry. 

I lost 4 pounds in the one week and still had cake or ice cream every day, had pasta dishes and even chipshop fish and chips. Also gave us some geat tools and techniques to take away and utilise in our daily routine to make us feel great again.

 Many exercises I couldn’t possibly have normally done, but Matt gave us alternative ways of doing them to ease joint stresses, brilliant

The exercises arent long…short blasts focussing on a specific muscle or group of them, so I find them easier to do…and they work. Matt also recognises the many other life factors that affect our mindset in achieving fitness, our ups and downs, highs and lows, and suggests strategies of how we might address these in order to keep our fitness focus. 

 I have already signed up to Matt’s 28 day program to gain even more tailored routines and eating tips to help me continue my fitness journey. This is not a diet or specific exercise routine…it’s a way of life.Thanks Matt”

And it reminded me of something pretty huge and powerful about this exercise stuff…

You see, the main benefits of exercise are not what most people think..

Most people think they need to exercise to lose weight.

But actually, you don’t ”have to”…

To lose weight? You just need to be in a calorie deficit. 

And although exercise sure helps with this…

The main benefits of exercise are actually 

How it changes your body shape..

For example..

Muscle is about 20% more dense than body fat..

So if you lose 5kg of body fat

And gain 5kg of muscle

You will be the SAME WEIGHT YET 20% SMALLER (hypothetically speaking)

^^^ This was actually a question in our quiz night the other night..

Meaning you’re clothes will fit better ✅

Everyday tasks are easier  ✅

Because you are stronger and fitter ✅

You feel more confident ✅

Blood sugar levels improve ✅

Lung capacity improves ✅

Quality of life and independence prolonged ✅

In fact, a recent study (2019)

Showed that total excess costs associated with muscle weakness were £2707 per person per year in the UK.

Resulting in ‘an estimated annual excess cost in the UK of £2.5 billion”

WOW..

The good news?

A 2011 study showed that adults aged 70-79 years preserved muscle and prevented fat gain with age suggesting that

Muscle loss and fat gain may be ‘the effect of chronic disuse rather than muscle ageing”

But I get even with that

It is hard to know where to start…

You see, being ‘active’ is important

But is it enough?

I am not so sure…

There is more and more interest in resistance and muscle strengthening exercise right now 

And the effects are exciting in terms of ageing. 

And so when I get messages like this from Jan, too, it really gets me excited:

“The highlights were that for me the exercises suited my age and what I could do, there was nothing too hard but it worked.  

Matt let’s you adapted where you find things a little tricky, another highlight is not only do you get a great exercise routine but also you get nutritional help, you get things to spur you on.

 Another great thing is its like it’s on a one to one basis, but after you can chat with the other people on it.

I would definitely recommend Fruci Fit to anyone and everyone. The beauty of it is you can carry on doing it, already I have felt the benefit.  Do it,  you won’t regret it!!”

I remember back in 2014 when we first started our ladies only programmes…

No kids at the time..

Had just got married…

And I just had this vision to create the best ladies only programme in Wiltshire [specifically for ladies over 40]..

I wanted to make it non-intimidating

Somewhere that people who never thought they could find somewhere comfortable to get fit and heathy could go.

And find themselves surprising themselves by actually sticking to it.

For ladies to make friends, not be judged, speak to expert trainers, nutritionists, dietitians, yoga teachers

And get amazing results.

To become stronger – physically and mentally

More confident. 

To overcome adversity..

And for the past 6 years or so 

It’s surpassed what I could ever have imagined…

I absolutely love my work

And I love delivering our live home workouts to all of our members 

[some of them are now able to exercise every day which is amazing…and we will be keeping live workouts from home going, too]

BUT

I am really looking forward to when those doors open up again, too.

And we can see everyone in person ..too!

Be it at sessions or our “spa” events with nutrition seminars, magicians, meditation and yoga..

The beauty of this is you can fit it to your lifestyle, whether you want to exercise from home, in person or a It of both 

(this is our signature programme that encompasses health, fitness, nutrition, mindset so you can do the things that you probably know you need to do to get fit and develop a positive relationship with food and exercise)

But you know what?

As amazing as everything is right now with our live workouts and outside sessions…

None of this is good without people…

Without our amazing community. 

Sorry to go on and on haha

Writing these emails are meant to inspire you to become fitter and healthier

Over 3000 ladies get them.…

I actually find them therapeutic to write. 

This one especially..

So if you’re still reading?

Thanks for listening to this long-winded reflection…

In a nutshell:

I’m so excited for what we have coming over the next few months..

Our programme is specially for ladies over 40

because:

  1. Support and community is a big part of this to help you stay motivated and confident that you do not have to do this along
  2. It allows me to make everything more bespoke for you (a woman over 40 wouldn’t do the same thing as a 20 year old guy…)
  3. This includes the nutrition and fitness, taking into account injuries, joint issues, diets you’ve tried before, menopause and more…

Matt

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It did surprise me..

I must admit, 

I was a little surprised that the Government announcement the other day 

did not allow the health and fitness industry to open with restrictions from 4th July…

I completely get it is a difficult one though..

I mean, you have people like us, where our In-person sessions could be from 2 to 10 ladies..

And then you have the big commercial gyms having 300 people coming in and out in the day. 

But saying that, I know the great lengths that the health and fitness industry has gone to ensure they are safe…

And I think the industry has really stepped up in this regard, which can only be a good thing.

I must admit, I was a little disappointed with the decision,

But with a member of parliament, Oliver Dowden, saying that gyms, private studios and indoor exercise could open up mid July….

And given that we haven’t done inside sessions since March now, I am no rush…

In fact, many of the ladies have said how much they have enjoyed the flexibility of our home kickstart programme..

There is a lot to be said for rolling out of bed and having a workout on tap that you have the confidence you can do..

Like one of the ladies said yesterday about our knee friendly, no floor workout no squat workouts which she likes to do as it takes all of the pressure off of her knees.

Her main goal is to get up and down from the floor more easily, but to do this, she is enjoying strengthening the muscles around her knees without it being painful…

After all, progress is progress

But at the same time, I know that for many, face to face, in person sessions really get you motivated..

And our outside workouts have done just that this week.

It was lovely to see some of the ladies again in person…

And I really hope that even with the ladies who do everything from home,

That we can meet in person at some point at one of our events, whether that is a nutrition seminar and mediation evening or a social ☺ 

Can’t complain, either way.

We have had amazing weather this week for the outside sessions…

And great feedback from our home workouts, from yoga with Bindoo, Back to Basics with Julie, Stretch with Katie, and Box N Bums with me..

This is about making it fit YOUR lifestyle…

Prefer to exercise from home?

No problem..

Fancy coming to a session?

No problem, either.

Just like with the nutrition,

This is about personalising it for YOU..

As this is pretty much the only way to get off the ‘all or nothing’ spiral…

Where we use words like ‘always’ and ‘never’ to define our habits..

When actually, we just need a plan that fits our lifestyle that CAN include the things we like…

And doesn’t have to mean we NEVER do the things we love..

Sure, it may seem like it takes longer..

But if there is no end date…

There is no ‘I cannot wait to be able to finish this diet and stuff my face with [insert food you deprived yourself of] 

Then why would you stop?

And then the chances of you keeping it off?

So much higher..

And it is this that can stop that jumping from one crazy, ridiculous diet to the next..

Sure, some compromises have to be made..

But if the compromise is YOUR choice..and YOUR compromise, you are more likely to actually do it…

Anyway, that’s it for now.

We have our quiz morning workouts today..

Oh, and our live cooking tonight. 

One of the ladies is leading a vegan curry ☺ 

Matt

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Does breakfast actually spike your metabolism?

So, we have just started our outside sessions in accordance with social distancing and Government guidelines..

Which have gone alongside out home workouts..

And yesterday I had two questions from the ladies about whether they should eat before the exercise,

Be it from home or in our in-person sessions…

Now, I’ll admit,

There is a lot of confusing and – seemingly – conflicting information out there.

I get that is can be confusing…

Even when I was at University,

Some lecturers would say things and I would just nod my head and agree.

The problem with this?

You hear something enough times and it just sticks in your head.

The longer it sticks in your head?

The truer it becomes. The more passionate you become about it.

It is a bit like our beliefs we have that we are REALLY passionate about (we just might not know it)..

Like the belief I had about

 ‘not being able to speak in front of people because I was too nervous and I didn’t know enough..what if people knew more than me”

Like the belief that 

“because I had an eating disorder, I couldn’t help others develop better relationships with food”

Or like the belief some of the ladies have that they are:

“not fit enough”

‘too lazy”

“Don’t have enough willpower”

Guess what?

These are just beliefs that we have in our head for long enough that we now think they are true..

Yet, what if they were no truer than the opposite?

What would you achieve then?

And all this reminds me about the belief about:

 ‘the most important meal of the day’ AKA Breakfast

Most slimming clubs will tell you that you HAVE to eat it to ‘spike your metabolism’ or that ‘you’ll go into starvation mode and store loads of fat on your stomach’

Truth is: The research shows there is NO change in your metabolism or weight loss whether you eat breakfast or not

My point?

I’m all for routine. In fact, it’s something I’m pretty big on.

BUT..

You do not have to eat breakfast to lose weight if it doesn’t fit your lifestyle

^^^ Maybe you’re up super early, value an extra 20 minute in bed or prefer to eat more later when you’re actually hungry

But what actually is breakfast (this might surprise you…)

You see, most people see breakfast as the meal they eat when they first get up

But it is actually defined as ‘breaking a fast’

AKA

The first meal you eat. So – technically – eating your first meal at 12pm still means you had ‘breakfast’ as you are ‘breaking your fast’

Why you SHOULD eat breakfast?

  1. It might stop you grabbing anything high fat / sugary on-the-go
  1. You can often choose what you want to eat in the morning as you’re likely to be at home so can pick nutritious foods that keep you going for longer and stop you snacking  (get your vitamins and minerals in)

Why breakfast might not be for you…

  1. You’re busy in the morning and food just isn’t a priority for you as you’re not hungry and won’t enjoy your food
  1. You prefer to eat a bigger meal in the evening and want to balance your intake throughout the day

^^^ Something I often do when eating out BIG to compensate

  1. Maybe when you eat breakfast, you are hungry a few hours later (cereal is a great a one to trigger my hunger…)

Oh and by the way, it WILL spike your metabolism, but anything will spike your metabolism..

From eating chocolate to exercising…

Your metabolism is simply the sum of all reactions in your body.

So consider this:

If you’re eating just to spike your metabolism, the calories you ingest will be higher than the calories burned by ‘spiking’ your metabolism…

Do I eat breakfast?

Sometimes..

You see, it depends on my schedule. 

If I am looking after the kids or at home (as has been the case with lockdown)

Then we will eat together..

If I am out delivering our morning sessions, then I won’t..

It also depends when I can have my first meal / if I can have something ready for mid morning or lunch

^^^ Like most of things when it comes to diet, losing weight, and toning up..it depends on your lifestyle, work, schedule and preferences.

The key part is having some kind of plan 

So you’re not caught out with something quick and convenient (usually biscuits / snacky foods)

So just ask yourself THESE TWO questions before deciding whether breakfast works for you & your health, weight loss and fitness goals:

1.Will eating breakfast today mean that I eat more over the day or eat less?

2. Will eating breakfast today actually make me feel better and give me more or less energy?

You see, if you’ve struggled before with this healthy eating, weight loss and exercise stuff…

That’s OK because it probably wasn’t your fault…

Perhaps you followed something that was ‘cookie-cutter’ & simple not personalised for your lifestyle, work, family commitments etc…

After all, to progress..you just have to be a little bit better today than you were yesterday..

Despite what they say

it’s not about banning foods, demonising them or basing your results and happiness on a once a week weigh in at 7 pm…

(which can fluctuate up to 4lbs every day just simply based on water, salt, exercise habits, how much fibre you ate, sleep, stress.. I could go on..)

Matt ‘breakfast?’ Fruci

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Bloating, IBS, & Stomach cramps

I remember being in a meeting. Stomach growling. Cramps. All from eating lunch…

I’d literally have to eat and race to the loo. I always thought this was ‘normal’. “The way I am”…

And I know a few of the ladies I work with get bloating, cramps, irritable bowels, constipation…

It’s one of those things that’s not really talked about. 

can stop you absorbing the nutrition you need to have energy 

And even cause stress (or does the stress cause the issue…that’s one for another day. Chicken and egg)

So, I’m putting together a little tip sheet to help you overcome this with sample meal plans and

I get how frustrating it is when you’re feeling crap (pun intended 💩 ) and you’re told to just ‘eat more fibre’….

As this can actually have the REVERSE effect (according to a lot of research)

Now, a lot of the advice out there is super confusing. They give you long lists of foods you can’t eat. But – ultimately – what I love about science is that it gives you PRINCIPLES that work, but how you use them is up to you…

So, after consulting with dietitian, Mike Sweeney, who’s helped thousands of people in his clinics in the NHS with IBS,  here’s a few of the more simple tips:


1) Most Fats. e.g. from sources like olive oil, avocado oily fish, yoghurt, butter, eggs, nuts will not ferment and cause symptoms for MOST people. 

So, these can be included as PART of your diet with few symptoms

2) Foods high in protein, like meats (chicken, lamb, beef), fish, eggs, and yoghurt do not ferment either so are good to be included as part of a diet for most people. 

Nuts and seeds also have SOME protein, albeit in lesser amounts. 

3) Most veggies are OK –– some to watch if you are suffering are:

broccoli, chickpeas, lentils, legumes, cabbage, and sprouts….🌪

If you’re struggling with constipation, try 3 tbsp of sweetcorn and 2 tbsp of linseeds / flaxseed into your diet, whether that’s flaxseed with yoghurt or sweetcorn in a salad…;-) 

4) Carbs – THIS is the most important part to dealt with bloating and cramps etc. 

Try carbs that do not really ferment, such as jasmine rice, sweet potatoes, rice noodles, rice pasta, or any corn based carb

Now that’s a rundown of the key nutrients that could be having an impact,

But what if the summons were could be eased with more simple swaps?

Like these:


1) Avoid spicy food – This can speed up how quickly foods goes through you…

2) Limit caffeine  – Can increase stress hormone, leading to gut issues…

3) Chew MORE – Sounds simple, but when comparing those who chewed their food 10 times compared to 40 times, chewing only 10 times led to increased malabsorption  with can irritate the gut due to size of the food from malabsorption. 

4) Drink more fluids – If you have eaten more fibre or had a large meal…drinking more water can help, especially if you feel bloated / blocked. 

5) try yoga or meditation – this has been shown to have a positive impact on IBS. It’s why we have yoga and meditation inside our 28 Day Kickstart 


BONUS…

What about lactose intolerance?

Here is a test you can do at home:

1) Buy some normal dairy milk and buy some lactose FREE milk.

2) Get your other half to pour you around 300ml of one of the milks so you don’t know which one you are having (but they do)

3) See how you feel for 3 days.

4) Do it again making sure your other half gives you the other milk.

5) See how you feel for 3 days. 

I will say that sometimes IBS / bloating can occur from simply a high volume of food in one sitting. 

Maybe you eat too many ‘free foods’ and not enough water?

This is where developing a positive relationship with food might help.

And if you want to delve in deeper with this, I interviewed dietitian, Mike Sweeney, on this exact topic here:

Podcast with Dietitian, Mike Sweeney, on IBS and Bloatin:  I go into detail on this with UK Registered Dietitian, Mike Sweeney in this podcast episode here:

(He’s helped thousands of people with digestive issues with his clinics in the NHS)

If on iPhone, https://podcasts.apple.com/gb/podcast/ibs-bloating-gut-health-registered-uk-dietitian-mike/id1469685325?i=1000447525663

If on Android, https://open.spotify.com/episode/0xuJrfToajmkqhapSRiZ2t


Matt ‘full of 💩’ Fruci

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I didn’t feel comfortable

“I knew they wouldn’t do it”

And this felt uncomfortable…

It didn’t quite sit with me, right. 

Although I knew the information I was giving was great and backed up by science..

I knew they needed more..

Because 9 times out of 10.. 

People would leave feeling super motivated 

But I know they’d do nothing with it…

Sound familiar?

I mean, I for one have been on many day courses…

Only to leave with nothing but a bit of motivation that lasts a few days… 

Now, for a few years I worked on an education programme for the NHS for people with Type 2 diabetes. Essentially, if you were diagnosed with Type 2 diabetes then you’d be sent on this course..

The feedback there and then was great 

But I knew that most people would do nothing with it…

there was no follow up…

And this wasn’t just important for their results 

But also because – quite selfishly-  I was unable to see what they were doing after 

Or help them again…

Give them a little nudge which is sometimes so simple 

That they probably knew it already but just needed to talk through it with me

To make it specific for them…

Just like one of the ladies the other day who’s now made a simple adjustment that she now has a coffee and a walk or workout at 4pm (prime snack time)..

And I actually get soooo much energy from seeing / hearing people message me and say what they’ve achieved.

They’re really is no better feeling.

Sometimes I feel that maybe I actually attach too much of my own self worth on seeing others do so well.

It makes me REALLY HAPPY. 

Getting messages like this from Kathy yesterday, who posted this on Facebook:

“I was feeling very lethargic after the enforced Covid-19 lockdown and knew I was eating/drinking unhealthily. 

Matt’s focus on older females appealed to me and the fact that everything can be accessed from your own home. 

Matt is a good listener and asks questions which help you to honestly address your diet. I turned vegan 18 months ago and have felt tired over the last six months – I now recognise I was not replacing protein in my diet sufficiently and have changed my meal plans especially my breakfasts. 

The exercise, stretching and yoga sessions are aimed at all levels and are 15 or 30 minutes long, you can join live sessions or use the recordings at a time to suit. 

This is great if you have a busy schedule as you can put a session on at a time that is convenient to you. 

There is also so much under-pinning support – meditation, competitions, meal plans, webinars, 1 to 1s with Matt.

 Importantly there is a lot of laughs and good humour!

  I would recommend this programme to anyone who is hesitant about starting any level of diet/fitness plan. It was the kickstart I needed.”

Well done, Kathy.

Now, so what’s the difference between someone getting what they am want and actually doing it 

Vs

Just nodding your head and saying “yes that makes sense” but not actually doing it..

Well, here’s my thoughts:

  1. Accountability to keep you doing the things you know you need to do 
  2. Support so you can reach out and ask for help to overcome the obstacles that WILL come up 
  3. Not being too vanilla…

Now let me explain number 3…

You see, as I said when I was doing education programmes for the NHS,

The information was great…

But it can sometimes be too generic …

Which leaves too much choice…

You can eat any food you like whenever you like…

And I’ll admit, for years I would say things like “everything in moderation” 

Forgetting that as great as this is, this is so generic that it means different things to different people…

Your moderation is different to mine..

And just being told “everything in moderation” 

And one thing I’ve found is that to get great results (which makes me happy)..

You have to create YOUR plan 

Not my plan 

Not a generic plan 

YOUR PLAN.

That fits your lifestyle..

And this is exactly what I help you do in my free 5-day kickstart for ladies 40+ who know what to do but still don’t do it.

We start on Monday and you have until Sunday evening to join. 

Details here:

Matt 

Ps. Here’s what Fiona said yesterday:

“👍👍👍 also, as well as doing your core workout this AM, I’m just back from my first 3k jog non stop in 20 mins in this awful rain! #well chuffed! “

Love it 😃

Nearly 100 ladies are now waiting to join our 5 day kickstart beginning on Monday.

Join them them here https://frucifit.com/5-day-free-kickstart5/

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How does it work?

So since I first mentioned on Sunday that  

I would put on a FREE 5 Day Kickstart Programme specifically for Wiltshire ladies over 40..

I have had a lot of messages ..

Especially since I ran the last one and we received such amazing feedback over the 5 days.

So I thought I’d sum it all up here…

In a nutshell,

I’m putting on a free 5-day kickstart for a small group of local ladies that want to drop a few lbs, get into a positive frame of mind and kickstart their motivation & healthy habits. 

This is ALL done from home, in your own time as the recordings of the workouts and my live Q and As will all be up for you so you can catch up when is convenient. 

Even if you have done this before, I invite you to do It again 

Maybe you didn’t complete it fully last time?

Maybe you did but were unable to stay consistent with what we did (which is OK, this is about progress not perfection)?

Maybe you just had some fun doing it (and enjoyed the accountability and evening Chat with Matt)? 

Either way, it would be amazing to see you there. 


Here’s what we cover in the 5 days:

DAYS 1-2: Making Nutrition & Exercise Simple – 

Learn More About Basic Nutrition, And Learn To Get Active Again. I’ll Talk About The Pressures And Barriers That Are Stopping You From Being Consistent And Help You Stop The Yo Yo Effect You Keep Finding Yourself In. I’ll Set You Short (low impact) Exercise Sessions (10 minutes) To Kickstart Your Results. I Will Also Take You Through A Powerful, Yet Simple Tool To Help You Take Control Of Your Snacking Habits

DAYS 3-4: Self Awareness & Motivation To Do The Things You Know You Need To Do: 

Focus More On Where You Are Today. What Does Your Life Look Like Right Now? I’ll Teach You A Great Strategy To Find That Out And Audit Yourself So You Know Which Strategies Will Work Best For You (& know how to get better results than you are now)

DAYS 5: How To Stop Stopping: 

How To Stay Motivated & Get Through The Honeymoon Period Of Diet & Exercise (get this right, and you never need to ‘start’ again…)

I realise that you may be skeptical, 

There is so much rubbish out there…

This programme is genuinely FREE, no hidden costs, no tricks. 

All I ask?

You show up and meet me 1/2 way. 

We start on Monday 22nd June

And the group will be open from Saturday where I will be introducing everything for you.

Limited spaces so book your place here:

https://frucifit.com/5-day-free-kickstart5/

See you there

Matt ‘5 days’ Fruci

PS. Here’s what some of the other ladies have said:

I wasn’t sure what to expect from this week, possibly some exercise routines and promotion of a business. I was wrong. I found it went over and above my expectations. 

Matt delivered his advice in a really friendly, encouraging and easy way. 

His advice has inspired me to be more mindful about what I eat and what exercise I do.

His Q&A sessions were really useful and made me realise that us older ladies can take steps to improve our health and fitness, however small those steps need to be. 

I would definitely recommend taking advantage of the Kickstart 5 Day Challenge. 

Thank you Matt. x

Dajana

“I started with Matt and his team a few weeks ago. I have enjoyed the variety of workouts with different instructors and never boring!!!

from low to high impact, including various alternatives that enable ladies of all abilities to do the exercises!

The diet advice and ongoing support is amazing.I’m really feeling the benefits, more toned, motivated and being more aware of what I’m eating. I’ve lost a few pounds and inches.

I’m so happy I started on the programme everything makes sense.
Matt seems to have a Mary Poppins bag always bringing out something interesting”

Gill Stranks

Like I said it is completely free

And all I ask is that you meet me ½ way and show up ☺


More info here:

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How to boost your willpower

Something I do on a Sunday is get clear on THREE thing that if I do that week could have the biggest impact on my progress.

Why?

Well, it means that no matter what comes up…

Gets in trouble way, I stay focussed on these three things that:

  1. Align with my values (when you do things that align with what you value, they tend to give us more energy)
  2. Will take me closer to how I want to look and feel

And to be honest, I figured that I could pretty much narrow this down to ONE thing:

Get to bed by 930pm..

Why?

  1. More energy 
  2. I get up earlier and have “me” time before the kids are up 
  3. I have more energy to play with the kids (chase them, throw them around, play toys, walk in the woods and create memories)
  4. Less irritable 
  5. More motivation to exercise 

I could go on.

All these amazing things comes from just going to bed by 930 for me.

But even though I know these things 

I still don’t always do it.

And it’s a bit like when we think 

“I know exercise is good for me and always makes me feel better but why is it still so hard to do ?”

^^ question I had 

Now there is no easy answer for these.

But for me?

It’s about thinking about the smallest step you can make to progress 

Rather than changing everything all at once.

Because when I look at the facts?

I’ve actually got to bed earlier than I did the week before in average..

But I’m simply choosing to put myself down for not being “perfect”

Almost as if we put more our attention on the negatives and what we do wrong when we are trying to improve..

Forgetting to look back at how far we’ve come. 

And maybe even forgetting how quickly we can change the way we feel

And our energy. 

Like with the kids.

Sometimes 

They just need a change of environment…

“I want that “

“No I want that”

So we got the raincoats on and off we went out for walk with the ducks and geese…

And what a difference:

one falls  asleep

and the other is talking to the geese and ducks (and splashing in puddles in her nice, new boots…)

Why I am sharing this with you today?

well, one thing that the ladies I work with have in

common when they come to work with

me is that they think they can’t

get in shape and get fit because they lack

WILLPOWER (or so they say..)

^^ sounds familiar, right?

I get it. 100%

Let me explain something though

(and I learned this from my own

coach)

WILLPOWER DOES NOT WORK

Yep, despite what they say ..

Willpower ALWAYS runs out 

so what’s the secret?

1- Set yourself up on a plan that

requires a VERY SMALL amount of

willpower

This is exactly why I believe that the best type exercise to get in shape

is one that leaves you asking for more..

not just because you had fun…

but because you actually felt you could do more.

Why is this important?

Well, can you  see how powerful it is to be asking for more exercise and intensity? 

Especially as most of the ladies that come to me have – unfortunately – fallen out of love with exercise

be it because of ‘willpower’

feeling intimidated in a gym

worried they are too unfitting follow those home workouts you see online where they’re just jumping around .. 

They need  someone to personally put a plan together with them so they do it…

2- Create an ENVIRONMENT that 

Aligns with where you want to be, how you want to look and how you want to feel

Let’s go further into this:

If your plan requires LOADS of

willpower- > it means you’re doing

something you hate

you’re actually setting yourself

up to fail from the very start

it’s not a matter of IF you fall

off the wagon, just WHEN.

Also…

When you’re environment opposes

your goals- ALL you’re left with

is willpower

and like I already said and you

already know…

when all you’re left with is

willpower?

that willpower will ALWAYS run out

and THAT, is why what we

do in our FREE 5-day  kickstart programme for ladies 40+ is 

(Here’s are the details for our free 5-Day Kickstart https://frucifit.com/5-day-free-kickstart5/)

Is so powerful and effective.

Because: 

we’ve created a plan that requires

only a little willpower…

(It’s personal to you, the exercise takes just 10 minutes and the task just a few minutes a day which have the power to completely change the way you feel and rewire your brain to challenge the habits you want to change)..

AND we’ve created a motivated, empowering

environment 

And this is something I’ll be going over in more detail in my free in my 5-Day Kickstart Programme for ladies 40+ who struggle to do the things they know they need to do..

Details here https://frucifit.com/5-day-free-kickstart5/

it all starts with one step. 

One habit at a time…

Matt “one thing” Fruci

Ps. Here’s what Wendy Said last week:

“I knew I needed to exercise but didn’t dare make it a New Year Resolution as I didn’t trust myself not to break it straight away. Now, amazingly, I have exercised just about everyday. My muscles are stronger and toned, my diet better plus something I didn’t expect to happen through exercise, this has been a significant support to my mental health after a personal difficult 18 months and now is helping me get through the COVID19 social distancing and anxieties about my daughters working frontline NHS. Thank you team Fruci.”

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Exciting News

So with the successes and messages I got from our last free kickstart we did..

I’ve decided to launch another FREE 5-Day Kickstart,

specifically for ladies 40+ who struggle to do the things they know they need to do..

Essentially, addressing:

Why is it so hard to just “stick to a plan” (you know, eat less and move more)?

Why do I struggle to keep the motivation going?

How do I get in shape without hating every second of it?

Am I fit enough to do it? How can I make it work for me?

Why do we start so well and lose motivation so quickly?

These are just some of the topics I’ll be covering inside my free 5 Day Kickstart, specifically for ladies over 40.

✅ a new daily task delivered inside our private group 

✅ daily, low impact 10 minute workouts

✅ daily live discussion and Q and A so I can coach you through this and help you with your biggest struggles 

I’m not sure when I will do this again…

And we start on Monday 22nd June..

All you need is 15 minutes a day…

So, do you fancy working with me for a week, for FREE, no catch?

If you do, read here -> https://frucifit.com/5-day-free-kickstart5/


Matt 

PS. Here’s what some of the ladies who did our free kickstart said:

Sandy:

“Thanks Matt. Kickstart was a great way to refocus on what I know I should be doing. Very powerful messages in there to get me back on track. Enjoyed the quick 10 minute exercise hits and hurrah I’ve lost 5lbs this week 😀😀

Hazel

“I have just done the free kickstart with Matt and Fruci Fit. It has really helped me to think about myself and how I can make changes to improve my wellbeing as a whole.

 I really liked the mindset – 1% better today, rather than “must lose 2lbs this week”. 

The tips and open questions means it’s not a lecture it’s about taking back some control and understanding the yin and yang to help make decisions.”

If you would like to learn more about our free 5-day kickstart, go here: https://frucifit.com/5-day-free-kickstart5/

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So questions about bloating come up a lot.

A few came up last week, one being: 

“I’m always bloated even when I am eating ‘healthy’” 

And this is something that can have  huge impact on the quality of your life.. 

Bloating, flatulence, urges to go to the loo  etc.  

These are all life changing that can stop you doing what you want to do but also from absorbing nutrients you need to have more energy.  

Well, just make you feel at ease about this sensitive topic… 

I’ll say now that for the first 20 odd years of my life? 

I’d have to go for a poop (pretty urgently) after eating… 

So, I guess you could say 

I really am full of 💩​​​​​​​​​​… 

But anyway, here’s a few things you can do to help (and a little trick to help with lactose intolerance): 

1) Avoid spicy food – This can speedy up how quickly foods goes through you… 

2) Limit caffeine  – Can increase stress hormone, leading to gut issues… 

3) Chew MORE – Sounds simple, but when comparing those who chewed their food 10 times compared to 40 times, chewing only 10 times led to increased malabsorption  with can irritate the gut due to size of the food from malabsorption.  

4) Drink more fluids – If you have eaten more fibre or had a large meal…drinking more water can help, especially if you feel bloated / blocked.  

5) Only eat whilst sat down – you will be more present, you may eat slower and avoid high volumes of eating 

6) Try meditation or yoga – in fact, yoga was shown to be just as effective at reducing symptoms of Irritable bowel syndrome as a diet low in fermentable foods (like beans, wholegrains, brown foods, cereals) 

7) Take this 5 day test– this might seem contradictory to what you normally are told.. 

That is to limit fermentable fibre in your diet… 

(THIS EXPLAINS WHY EATING SOME ‘HEALTHY’ FOODS MAY TRIGGER YOUR BLOATING / IBS) 

Such as beans, potatoes, brown foods  / wholegrains, cereals etc. 

I go into detail on this with UK Registered Dietitian, Mike Sweeney in this podcast episode here: 

(He’s helped thousands of people with digestive issues with his clinics in the NHS) 

If on iPhone, https://podcasts.apple.com/gb/podcast/ibs-bloating-gut-health-registered-uk-dietitian-mike/id1469685325?i=1000447525663 

If on Android, https://open.spotify.com/episode/0xuJrfToajmkqhapSRiZ2t 

I will say that sometimes IBS / bloating can occur from simply a high volume of food in one sitting.  

Maybe you eat too many ‘free foods’ and not enough water? 

Maybe someone buys you a load of purple Quality Street (guilty haha).. 

So I guess once again.. 

It is coming back down to doing the simple things.. 

And doing those simple things very well, consistently.  

Just like we do inside our 28 Day Kickstart Programme 

Specifically, for Wiltshire ladies 40+ who want to drop a few lbs, get fitter and get motivated to do the things they probably know they need to do… 

If you want more details?   

Reply with “28 Day” and I’ll get you the details. 

Matt ‘full of 💩’ Fruci 

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How to stick to your diet & exercise plan

So a few of the ladies have just got started this week on their 28 Day Kickstart (reply with ’28 day’ and I can get you the details by the way)..

And what’s interesting is how I’ll often get a message along the lines of:

“I’m loving it right now but just not sure what I will do when [insert event / situation that MAY mean you have to adapt your plan”

In our current situation, I have got reasons such as:

“when I go back to work”

“I never stick to anything more than a few weeks”

And I get it..

If you can’t stick to something you won’t get the results from it..

When things change, your plan will have to change…

And that is the secret…

Focus on TODAY

And the future becomes NOW..

That is all that matters..

This exactly what Kate has done over the last 8 weeks.

Here is what she said the other day on Facebook:

I joined Matt and the team at the start of Lockdown and I’m so pleased that I finally made that positive step. Through being overweight, encountering the issues that that brings, and, not getting any younger, I decided it had to be now or never! 

Over the years, you name it, I’ve tried it, but it never really worked, well not long term anyway. The weight has just kept piling on and my ability or desire to exercise has diminished and the mental feelings of being a failure have just kept growing!

So, how do I feel now?

Well, heaps better physically, the lbs are starting to come off as well as the centimetres, but more importantly I feel so much better mentally. 

I think I’ve now discovered the perfect recipe for me and I’m looking forward to continuing my journey.

Why?

Well, Matt and his team offer so much in all departments, so, there’s plenty of choice and you get support each day. 

Changing little things, creating better habits, trying out different foods, being motivated each day with a little something to try. Workouts that I can do all from the comfort of my own home, nutrition apps, 1:1 time, Zoom cooking sessions, meditation, Q&As, the list goes on.

Yes, I’ve encountered all these things before but not in such a complete package.

The one thing though that really stands out is the fact that I feel supported psychologically. Questions about myself have started to be answered. 

My understanding of why I do what I do and feel how I feel sometimes have deepened. I now realise that I’m not alone in my past thoughts and actions, hundreds of other women are and have been experiencing exactly the same. 

The interesting transformation that has happened to me over these past 10 weeks is that I now feel full of hope, I feel that I have got enough tools in my toolkit to take out and use effectively. 

Each day, I have a choice about what tool I could use and if perhaps I simply have a ‘bad’ day then that’s okay too. Tomorrow, Matt will be there to get me going again, get me re-focused.

I know I’ve only just started my journey, I used to be finished with ‘a diet’ after 8 weeks. I’d have gone hell for leather, lost a load of weight, enjoyed the compliments but before long the weight would have slowly crept back on again. 

It’s a horrible vicious cycle! 

This time though it all feels different, I feel understood and am enjoying the whole process of slowly transforming my health and fitness.

 Fruci Fit really is transforming me and I feel very thankful to have discovered it.


Thank you Matt and the team!

Well done, Kate. 

For not just applying it but taking that first step, 

When she could have accepted that it’s the ‘way it is’…

Accepting ‘feelings of failures’ as she said.

Something I always ask is:

If you were looking at you now through the eyes of your 10 year-old self, what would say and how would you feel?

And sometimes it is as simple as asking the right questions to break habits and create new, more positive ones.

Ones that give you more energy

Give you feelings of hope (as Kate says)

Be okay with having a so called ‘bad’ day (as it is often your thoughts about it that are the problems)

And – dare I say it – have a bit of fun doing it ☺

As Kate said:

“This time though it all feels different, I feel understood and am enjoying the whole process of slowly transforming my health and fitness.

 Fruci Fit really is transforming me and I feel very thankful to have discovered it.”

If you want to join Kate and co on our 28 Day Kickstart programme for Wiltshire ladies 40+

Just message me with ’28 day’ and I will get you the details.

Matt