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Why motivation isn’t your problem

So after our live question and answer session with Dr Adam Bibbey all about self sabotage and motivation

And after having a catch up with one of the ladies yesterday..

I just wanted to share this with you today

We were going through her 28 Day Kickstart workbook (something we do to get clear on what you want and put your starting, step by step plans together).

And she mentioned that she wanted to be less self critical.

The problem?

She saw this as a negative.

Something she wanted to fight against, almost.

But what if this was actually a good thing?

Hear me out..

Because without the ‘negative’ feeling of being self critical..

We wouldn’t be having the conversation we were having…

And had figured the following:

* She’s only self critical when she puts off doing the exercise that makes her feel amazing *

And why doesn’t she do it?

Well, there’s a habit to do anything else but exercise.

So now?

When she gets that feeling….

She is going to do a 10 minute exercise session..

The results?

Flooding your brain with good endorphins

More energy

Better outlook on life

Feeling of achieving something important

Knowing you are taking control of your health..

My point?

Always think ‘something’ rather than ‘all or nothing’

And see how you get on..

But don’t just take my word on it and nod your head…

There’s one more thing that you need to do to help your motivation…​​​​

a study was completed in the UK with a group of people to try and build improved exercise habits.

 ​[if you’ve ever struggled with motivation in the past then you are going to find this very interesting]

The group was divided into 3.

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

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

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

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

‘On Monday, I will walk at lunch time and do a 5 minute exercise session “

AKA

‘During the next week, I will do [insert exercise] on [DAY] at [TIME] in [PLACE]”​​​​

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

Group 1 = 35%

Group 2 = 38%

Group 3 = 91%

This is why just joining a standard gym and even some slimming clubs might not always work

​​ ​[unless you write down the specific days / times you’re going to go and do exercise and have someone remind you to do it and chase you up if you get a bit stuck and overwhelmed with it all – not just 1 week but every week]

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

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

This is why just saying “I need to work harder’ doesn’t always work

MOTIVATION was never your problem.

Having the right plan in place probably was..

Simple? – Yep

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

Start this now.

Write this sentence down and fill in the blanks – you have a 91% success rate of turning up if you do this. ​​

​​Then schedule it in.​ ….write it down.

‘During the next week, I will do [insert exercise] on [DAY] at [TIME] in [PLACE]”​​​​​​

We similar things inside our 28 Day Kickstart with snacking and comfort eating too..

And as Woody Allen said, we all know that 80% of success is……..

​​‘Showing Up’ 

Anyway, our November 28 Day Kickstart is opening up next week (flexible start date)

For ladies 40+ who pretty much know what to do but need the motivation and plan to actually do it and get the results they want with the way they want to look and feel.

This can be done in our BRAND NEW Ladies Only Studio in DEVIZES, 

In our ladies only Studio in Marlborough, 

Or all from home…

You can make this is as personal or convenient as you want.

As ultimately…

This is about finding what works for YOU..

Just message me with ’28 Day’ if you’d like more info.

We only have space for 6 ladies in a session due to social distancing and the group personal training we use to get you the results you want.

Matt ‘knowing and not doing is as good as not knowing” Fruci

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What Sarah said yesterday on Facebook

So I caught up with Sarah yesterday.

We were going over her target (19th November)

Which we went back through her Fruci Fit Accountability book.

We noticed – without being over obsessive about it – that she had already pretty much hit her target..

Here’s what said on Facebook:

“Lockdown stopped me in my tracks- no leisure centre, no volunteering! I had just lost 7/8 lbs but by the end I was beginning to put it all back on and a bit more – the long dog walks weren’t doing it anymore. Matt came to the rescue!

Right from the first meeting I felt positive again and looking forward to getting back on track. 

It was hard work to start but it felt in a very safe environment which encouraged me to do more classes with more variety too. 

I particularly enjoy trying boxing and Tai Chi – quite a contrast! 

I learned to listen to Matt’s tremendous advice on diet and nutrition which eventually it started to work! 

The texts and emails got me on a path away from being so “ food dependent “. 

I have always been fairly active but as a caterer food was always in my thoughts! 

Now I eat 3 meals regularly with water, more protein and hardly any ‘white’ carbs, rarely any snacks. 

This has now become a rule on a daily basis and allows me to be flexible on special occasions. 

Checking in with Matt on a regular basis makes the programme feel very personal and encourages me even more to continue overall and stick to his solid advice. 

All the team are there to help too and will always adapt exercises and give advice when needed so that everyone gets the most out of the classes. 

Now the difference is beginning to show!

 I’ve lost 12 lbs already before my target date (19th Nov) and have lost inches overall- even under my chin!

 I’ve just bought a size smaller/slimmer cut jeans and I’m really enjoying the whole programme.

So thanks to Fruci Fit for all advice and encouragement so far. In Matt’s words “Amazing“!

Amazing indeed ☺

If you’d like to join Sarah and co on our November 28 Day Kickstart?

You can get all of the details by replying to this email with ’28 Day’

And I will get you the details. 

This can be done in Marlborough, Devizes or all from home…

Matt

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“I’m always bloated”

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”…

Until I met my wife haha ( too much info…)

Little did I know how much this could contribute to not just discomfort but my energy and skin issues too.

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 am really nervous”

I was having a chat with one of the ladies on our kickstart programme last week (message me if you would like more info by the way)

And she asked me ‘why is this just for ladies over 40?’..

Which reminded me about why this all started…

You see, I used to just do personal training…

You know, train people in a gym, do some food plans…that was it.

Until I started seeing that a few of the ladies I worked with said that they would never do this on their own without me in the gym…

And it got me then doing programmes that the ladies could do at home and with minimal equipment.

It was no longer something they had to do with loads of equipment in an intimidating gym…

When you feel everyone is look at you…

Where they would worry ‘I will be the most unfit’

‘I will look silly’

‘I’ll be too big’…

And this was I knew I had to do something about it 

when one of the ladies actually had a panic attack in a gym we were in..

She didn’t feel comfortable so we started training in her home…

Her friend then wanted to do it with her and…

That was it..

I decided to launch a programme specifically for ladies over 40…

So the intensity, 

Nutrition 

Environment 

Support  

Can all be bespoke for you..

I count myself as very fortunate to be able to still

Deliver our sessions for the ladies on our programme in person.

Of course, we still do 4 live workouts you can do from home, too.  

I remember back in 2014 when we first started our programme 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 still love delivering our live home workouts 

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

And the in person sessions

Which I love too.

Seeing everyone in person is amazing.

And I cannot wait to do our bigger events again where we bring everyone together for a night of fun, from magicians to meditation, yoga and nutrition seminars. 

For now, they will stay on Zoom..

Because the most important part of this?

Is the people…

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 4000 ladies in Wiltshire …

I actually find them therapeutic to write. 

This one especially..

So if you’re still reading?

Thanks for listening to this long-winded answer..

In a nutshell:

The reason this is only for Wiltshire ladies 40+…

Is 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…

And was reminded about this when Anna wrote this inside our private group:

“2 months in and another 5 inches and 8lbs off. Very happy. Do I win a T shirt? 1 stone in 2 months and 18 inches. Happy days. Do I have a cream tea ?

^^^ Best part was all of the subsequent messages from the ladies…

“It’s one cream tea”

“How would you feel if you couldn’t have it? “

“Enjoy yourself”

“How many would you need to be satisfied? I guarantee you will only have one. Is that really going to do any harm?”

And it is sometimes the little things..

Like the accountability messages

The sharing of experiences

The random going for coffee after sessions

The friendships

The chats at the workouts online and in person ..

Which really makes this… different,

Anything.

Enough of my rambles.

Our November 28 Day Kickstart is now…

OPEN.

Specifically for ladies 40+ in Devizes, Marlborough or you can do it all from home..

Message me for more details 

Matt ‘life story’ Fruci

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How long should you exercise for ?

A question I had yesterday:

​​”I don’t have a lot of time and struggle to fit in exercise during the week so I’m not sure I could do your 28 Day Kickstart” 

I get that.

It’s a great question.

Especially as we often have this belief that we have to do an hour or it’s pointless…

Truth is, there’s NO actual time commitment….

It just depends on what you’re willing to do…

II mean, let’s say you invest 15 minutes a day in your food, fitness and weekly tasks you are set. 

​​1 is BETTER than 0. 

You are STILL closer to your goal. 

And when you build that momentum and it becomes a habit? It is HONESTLY easier…

(Like my lockdown flossing habit where I’ve been more consistent than ever but still not perfect. like I said – I’m still better and if I’m working on it? Failure is just success waiting to happen. And funny how booking a hygienist appointment has made me more consistent than ever with my flossing 😂!)

I know I talk a lot about being selfless..

What I mean by this is that – for many – the EASIEST way to be happy​​​​​​ is putting your mental and physical health first. 

As no matter how much you try to put your friends, family and work first (which happens to me, too)…cracks will start to appear. 

And I say this from personal experience, too. I am WAY more irritable when I haven’t looked after me. 

​​Be it had my morning coffee, read a book for 5 minutes, exercised etc…

​​(just the fact I have the choice to do these things makes me grateful as MANY people would kill to have the choice to do the above)

In summary?

There is NO time commitment for anything, It just depends how important it is to you right now. ​​​​

​​be it health, fitness, learnings a new skill, job…

It’s a case of how long do you have? 

And lastly, how important is this to you?

That’s why we have workouts you can do in just 3 minutes, 10 minutes, 20 minutes or 30 minutes.

You can make them as personal as you like by coming to our sessions in-person in Devizes and Marlborough

AND / OR 

Make them as convenient as you like by doing them from home.

The key?

Is in the doing..

And yes, you might be thinking that you know that but struggle for motivation.

Here’s a quick tip for you…

Write down the 1-3 most important benefits of doing what you know you need to do with your exercise and food…

Put them on sticky notes

And place them where you will see them every, single day.

Check in with them every day.

This is something I’ve done with many of the ladies.

In fact, I’ll share a few:

“I want to feel of confident in the clothes I wear and fit back into my favourite ones”

“I want to stop worrying about my health”

“I want to be able to play with grandkids without being exhausted”

Because sometimes 

Just seeing those things you value every day

Can make you see how important doing the things you know you need to do are..

Especially when you can see that the results and consequences of our actions

Really do align with what you value in your life.

Anyway,

Our November 28 Day Kickstart Programme for ladies 40+ which you can do from home or with us in -person in Marlborough or Devizes 

is now OPEN

Just message me with “28 day” for more info. 

Oh, and here’s an 8 minute workout:

^^^ you can even do it from laying down or standing up (there’s two workouts for you)

Matt​​ ‘the time machine’ Fruci

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How Julia lost 2 stone, enjoying her fitness, and LOVING life

If you would like more details?

Click below:

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

WHAT OTHER LADIES WHO’VE BEEN THROUGH THE KICKSTART ARE SAYING:

HAZEL

Well done, Nicnak! One year later

So I caught up with Nicnak on Friday for a chat about how she’s done over the past year.

It’s been nearly 12 months since she first started.

Nicnak started off not being able to get off the ground

Had put weight on

As she said “had lost the umph”

Needed to do something but never did.

She thought she would give this a go…

It wasn’t great timing (or so she thought)

with a holiday right away,

but it just shows there is no better time to start.

Even if you are feeling worried / scared about that first session.

In fact, Nicnak admitted she was “TERRIFIED”..

Terrified that she would have to go to the floor.

Who would she ask for help?

Would there be help?

I guess it was my fault not explaining this…

But Nicnak felt comfortable really quickly ..

As we adapted everything for her so she can do it against the wall / with a chair.

So what happened 12 months later?

Over 5 stone lost

And getting up the floor is now “EASY”

WOW

Truly inspirational.

You can check out her progress picture below.

But I get that before and after pictures lack the story behind it.

So I will share the interview I did with Nicnak tomorrow (as had some sound issues but hopefully it will be OK)

Anyway, we are opening up 10 more spaces for our SEPTEMBER 28 Day Kickstart for ladies 40+.

This can be done with us in-person in Devizes or Marlborough or all from home.

If you would like more details?

Just send me a message and I will get you the details.

Matt

 

 

How Cassie Went From Mobility Scooter To Running Her First 5K (and losing 3 stone in the process):

Naomi lost a 1.5 stone + 6 inches from her waist

How Penny Lost Over 3 Stone With A Busy Job and Family Life

How Julie Lost 2 Stone and Transformed Her Body Shape & Energy Without Giving Up Her Favourite Foods
What Happened To Annette One Year On

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“I’d do a fad diet when the husband was away”

So I had a catch up with Hazel yesterday 

Who actually did our 5 Day Kickstart back in May

(more info on the Free 5 Day Kickstart here: https://frucifit.com/5-day-free-kickstart5/)

And she showed me that she had been keeping a little track of her weights in the app 

Which then puts a graph together for you.

She hasn’t been doing lots of weigh-ins (as your habits and how your clothes fit will also speak volumes).

But one thing was clear…

In how her weight used to just go up and down

Up and down

Up and down.

Sound familiar?

She mentioned she would do a fad diet every time the husband was away

Or she needed to lose some weight.

But it wasn’t sustainable.

Anyway, she kindly shared what her weight has down over the years and what it is doing now…

What’s even more amazing is her story

Which you can also read below here:

Anyway, last few days to join our FREE 5 Day Kickstart

Which begins on Monday 19th October.

This closes Sunday night as you’ll need to be ready to start this Monday

This is specifically for ladies 40+ who pretty much know what to do 

But need the plan and motivation to do it.

More details on what I cover here:

Matt ‘ Excited’ Fruci

PS. I’m not sure when (or if)  I’ll do this again. 

All I ask is you meet me halfway ☺

You can do everything on catch up

And the tasks are just 5 minutes, alongside the 10 minute workouts

Here are the details

Posted on

How Hazel lost 1 stone and 11.5 inches & now enjoys catching sight of herself in the mirror

YOYO DIETING IN THE PAST:

And Since May 2020

So I caught up with Hazel last week in a one to one and we thought it would be great to actually share HOW she did it rather than just talk about what she has achieved. Just so you can get a better idea of what worked for Hazel. Remember, everyone is different and there is no ONE right way to do this.

So over to you, Hazel:

What’s worked for me:

Weight Loss – Calorie counting using the app. Yes, it takes time but to get results – best not to rely on guesswork.  Keep food simple, easier to count.

Dinner and Done So I have my dinner in the evening and then the kitchen is closed..I am finished (also given up the sweet biscuits with every hot drink and the evening square of dark chocolate because that only makes me want more). 

Sounds boring but strangely I am appreciating my food much more than I used to.

I weigh myself daily – and keep records – (not for everyone but it works for me).

Exercise – Get up at six am so have gained two hours each day – exercise plus a daily walk.  

Print the timetable & use it like a diary. (this is our Home Kickstart workout timetable we send you every Sunday so you can get ready for the week ahead)

No extra food treats just because I have exercised. (getting away from the do a 1000 calorie walk…eating 1500 calories to celebrate…)

Joining in Virtually – coffee morning, listen to all the weekly Q&A’s though not usually live, and listen to Matt’s daily musings – which very often deal with exactly what I am thinking. (research shows the more you engage and ask questions? The better the results will be)

Same with Julie’s “tangents” during her exercise sessions.

What’s most helpful:

The One to One Chats – they keep you focussed.  In my case I also summarise how I am doing in an e-mail prior to the chat.

You Versus You advice on how to adapt exercises to your level.

The fact that everything is available on catch up.  (so you can catch up when suits YOU)

What I’ve most enjoyed:

Being able to do it all from home – I am hopeless at making appointments.

The banter, the variety & the positivity of Fruci Fit and the ladies in the group.

Lots of different class leaders and just as I thought it might be getting a bit boring some new classes were added – Tai Chi, Pilates and Total Body Barre.

What hasn’t worked for me:

Sometimes it seems a bit overwhelming as there are so many things on offer, but I just need to remind myself you don’t need to do everything.

^^^ spot on…focus on what you CAN do

What I have struggled with:

I am a glass half empty person – and do struggle with low mood.  At times keeping below the calorie target is difficult (though taking a weekly average helps there).

Impatience – wanting quicker results – But slower progress is more likely to last.

What I’ve enjoyed most about my results:

Catching sight of myself in the mirror – OK I still have a tummy – but it’s kind of cute now.

WELL DONE, HAZEL 🙂

Hazel will be the first to say

that you DO NOT have to be special to do this.

There is nothing heroic about the above.

Anyone can do it – if they want to.

Hazel definitely wanted to.

She is looking amazing and well in control of her food

Fitter and stronger.

Her story is inspirational.

Which is why I am sharing it on here.

—> certainly beats just another before and after image.
Matt

WHAT OTHER LADIES WHO’VE BEEN THROUGH THE KICKSTART ARE SAYING:

Well done, Nicnak! One year later

So I caught up with Nicnak on Friday for a chat about how she’s done over the past year.

It’s been nearly 12 months since she first started.

Nicnak started off not being able to get off the ground

Had put weight on

As she said “had lost the umph”

Needed to do something but never did.

She thought she would give this a go…

It wasn’t great timing (or so she thought)

with a holiday right away,

but it just shows there is no better time to start.

Even if you are feeling worried / scared about that first session.

In fact, Nicnak admitted she was “TERRIFIED”..

Terrified that she would have to go to the floor.

Who would she ask for help?

Would there be help?

I guess it was my fault not explaining this…

But Nicnak felt comfortable really quickly ..

As we adapted everything for her so she can do it against the wall / with a chair.

So what happened 12 months later?

Over 5 stone lost

And getting up the floor is now “EASY”

WOW

Truly inspirational.

You can check out her progress picture below.

But I get that before and after pictures lack the story behind it.

So I will share the interview I did with Nicnak tomorrow (as had some sound issues but hopefully it will be OK)

Anyway, we are opening up 10 more spaces for our SEPTEMBER 28 Day Kickstart for ladies 40+.

This can be done with us in-person in Devizes or Marlborough or all from home.

If you would like more details?

Just send me a message and I will get you the details.

Matt

 

 

How Cassie Went From Mobility Scooter To Running Her First 5K (and losing 3 stone in the process):

Naomi lost a 1.5 stone + 6 inches from her waist

How Penny Lost Over 3 Stone With A Busy Job and Family Life

How Julie Lost 2 Stone and Transformed Her Body Shape & Energy Without Giving Up Her Favourite Foods
What Happened To Annette One Year On

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Where’s the lie in that?

“Why?”

The most said word from my 3 year old daughter right now.

“Why do we need to go to bed now?”

“Why can’t I drive?”

“Why don’t you wear a dress?”

^^ just a few of the questions I had yesterday

But it works both ways…

When she says things like

 “I can’t do it”

(referring to climbing something or building something or carving a pumpkin…)

It’s my turn to ask ‘why?”…

It’s my turn to help her see the lie in what she is saying..

And it’s actually the exact same process we use inside our Kickstart process to help you overcome obstacles.

Overcome the things that you feel leave you stuck..

With the same results

To keep stopping..

So I want to share them with you now

  1. What is your biggest obstacle to achieving the goal you want right now?
  2. Where is the lie in this? 
  3. Is the obstacle more true than the opposite?

Here is a worked through example with one of the ladies inside our kickstart just yesterday:

  1. My biggest obstacle is thinking ‘one won’t hurt…it doesn’t matter…it’s nearly Christmas…sod it”
  2. Where’s the lie in this? “it DOES matter. It makes me feel better. More confident. Less self critical. Feel more attractive. Feel like me again. 
  3. What’s more true? “It’s more true that it DOES matter”

Guess what?

When you write things down.

You can clearly see the issue when you’re inside your own head (especially when you’re tired and stressed).

And asking SIMPLE questions

Is one of the things we do

Inside our FREE 5 Day Kickstart for ladies in Wiltshire 40+.

So you can come up with triggers and strategies to break self destruct / self sabotaging thinking

And stop stopping..

Anyway, our FREE 5 Day Kickstart begins on Monday 19th October

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

Limited spaces so book your place here:

See you there

Matt ‘5 days’ Fruci

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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 in June 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 19th October

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

Limited spaces so book your place here:

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: