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you say the same things

’you say the same things’

So I have had a few messages over the years

From time to time that say:

“You say the same things”

And I get it.

I am like a broken record.

But here’s why..

These small habits are DOABLE and transformational.

But the reason we often don’t do them?

It seems too simple..

Or we assume it will not work..

But through working with thousands of ladies like:

As well as working within the NHS and Public Health to deliver education for those diagnosed with Type 2 diabetes.

I know that more information does not equal transformation…

Actions, accountability and support DO…

And when I say things at the start of your journey…

Some of which might not even make sense right now.

And that is normal.

In fact, even when we say “you need to know your ‘why'” as in

why you actually want to do this..

what changes?

How your life changes​ if you are fitter and healthier?

What is real why?

This can be quite strange when we say this at the start.

​It feels ‘different’ and a bit out of our comfort zone

In fact, I have had conversations with people who have ended up quite emotional as they said no one has ever listened or asked me it like this..

and they have realised just how important this is to them.

Why does this matter?

Well, they now know exactly what they want.

super clear.

not straight away..

it may take time to practice understanding this

But with time and practice

we get better at doing what aligns with our ‘why’..

​Instead of doing the shake diet one week

the celery juice diet the next

then keto

then being more flexible because my friends said ‘this is not healthy​’​

then on to the next etc…

which leaves us confused without direction…​​

You focus on your CLEAR WHY..

and until you get this?

It’s too easy to try to please everyone.

to feel guilty


and not be focussed on what makes you happy.

^^ which just so happens to make everyone around you happy too :-)​​​​​​​​​​​​​​

So my advice to you today?

Keep it simple..

Just like we do inside our Kickstart Programme for ladies 40+.

Send over a message for more info 



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Why staying the same is a good thing..

Why staying the same is a good thing..

It is crazy to thing my oldest daughter 

Is going to school in September..

And I know from speaking to the ladies in the Kickstart

That times just keeps flying by…

One minute you are changing nappies..

The next you’re being asked where Mufasa goes once he has died…

Now – all of a sudden – it is school…

Things change fast..

It got me thinking ..

We don’t stay the same for long. 

In any area…

The standards that we set for ourselves tend to get more challenging… 

We are either improving or regressing. 

We are either becoming more positive or more negative. 

But here is the thing… 

Maintaining any weight loss or fitness level is often seen as failure… 

when actually this is the ONE thing people actually say they want at the start 



In fact, research shows that your hunger hormones can actually adapt to your new norm after keeping your results for 10 months 🙂 

Your body fat set point can change.

Sure, after some weight loss 

You may gain a bit back..

What if that is actually OK?

And what beating ourselves up about that was the issue (and how that then makes us feel)

Rather than the weight gain itself?

What if the habits were in place to help you not just manage expectations and your results…

But also your ability get back to where you want to be?

Because – in my experience over the past 10 years – those that get the best results

Embrace that it will not be linear..

There will be obstacles.. 

And that it is OK not to be perfect.

But to just focus on the direction

Rather than the speed.

After all..

Feeling like you are ‘falling behind’

Feeling like you are ‘failing’

Often comes from comparison ..

Comparison to someone else

Who has a different lifestyle than you

A different metabolism

Different worklife

Family life


I could go on..

And sure,

There may be times where it feels uncomfortable.

I have had a few chats with ladies this past week about 

How nervous they are attending their first workout..

But once they are there?

They love it 🙂

And generally.

the scarier the task seems…

the more satisfaction you get from the outcome 🙂 

So, if you’re continuing to seek out problems (rather than let them come to you), that’s awesome! 

If not, it’s never too late to start again. 

Today is your Day 1 

Make it a great day


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How to create energy today…

How to create energy today…

Just a quick reminder that:

Fitness and nutrition are about consistency, not about perfection.

Your mantra for today (write this on a post it note or piece of paper):

If I need to create energy today, I will….[insert here]

E.g. I will do a 1 minute workout, go for a walk, grab a glass of water, do 10 squats, take a deep breath in and out.

Sounds too simple, right?

Like it is so insignificant and meaningless…

I get it..

Most of the ladies think the same too.

Check out the pictures in this post of just some of the wins from this past week from doing these small habits:

Busy morning ahead with live workouts from home

And outside ladies only workouts start for the ladies in Marlborough and Devizes 🙂 

To go alongside our Kickstart programme.

If you’d like more info just complete this short form HERE

And I’ll be in touch 


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Don’t set goals…

Just the thought of setting goals can be scary…

It’s easier to sometimes go with ‘I’ll do my best’

and that is fine…until it is not..

we have no idea of what our ‘best’ is…

“I did that so I can eat that’ <<< is that our best?

“I did that workout but I should have done better’ << according to who?

“If I do not set goals, I cannot fail” <<< life will still throw stuff at you…you now just don’t have a choice of the challenges you are seeking

you get my point…

Food should not be seen as a reward for exercise…

Food and nutrition is a prerequisite for optimal mental and physical health.

So not prioritising your nutrition COULD lead you to being more tired, stressed and thus – less activation of our pre-frontal cortex and reduced ability to make better-informed decisions about where we want to be long term.

When it comes to stress…

consider that it is often your perception about the situation rather than the situation itself.

^^ read that again.

and it comes when expectations of others, work, family etc.

are not matching yours..

We have an overriding assumption that our life should be more comfortable…

So given that stress comes from expectations not being met..

and that stress often leads to comfort eating and lack of energy to exercise…

We need to get clear on ONE thing…

what you CAN control…

And I get it, you might say ‘I can’t do xyz”

In fact, the older we get, the more our expectations have not been met (you may have failed in the past)

but consider that life will keep throwing stuff at you until you get it..

so you may as well CHOOSE the challenge you want…

rather than the challenge seek you ..

So my point here:

Life will throw things at you constantly…

how we respond to this is the most critical part…

this is why you must seek out challenges that inspire you..

How you want to feel?

Who else is impacted if you achieve it?

it might not always be comfortable..

but what is the alternative?

Can’t wait to see some of the ladies in person tomorrow as we open back up with our in-person sessions outside in Marlborough and Devizes

To go alongside our Kickstart programme 🙂 

To see if we can help, just send over a message and I’ll get you the details. 


PS. Can’t wait to see Sue’s results 90 days from now (see photo)

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Key 5 to success

Today is the very last Key to Success and if you’ve been implementing all of the previous keys, you’re well on your way to feeling confident about your health, fitness and body.

Key #5 is: Do What You Know You Should Do…

Most of us know what to do already…

And if we did 80% of that consistently?

We would get great results. 

Here is a hidden, overlooked secret of those who lose weight and get fit

And keep those results…

They have massive support.

Be it a coach..

Accountability partner ..

They have that someone to keep them accountable..

They know if they don’t show up..

They can speak to when you beat yourself up for not being ‘perfect’

Remind you of your wins…

Tweak the plan to make sure you get success..

I ,for one, even work with coaches myself..

They keep me accountable to doing what I said I would do..

And it has really helped me over the years..

Knowing that I don’t have to be a failure

To want to get better..

I don’t have to be rock bottom to want to get better.

I can be happy with my life but still want to be better today …

And that inspires me..

To be kind to myself

And to want to be better..

Here is your last action item:

If you’re 100% serious about wanting to:

• increase your energy levels

• look better

• feel stronger and more toned

• get more flexible

• and have more confidence

I want you to either reach out to a friend or family member for more accountability 

Or reach out to me today to schedule a call to see if we can help by CLICKING HERE

We’ve helped coached hundreds of women in Wiltshire and beyond to overcome:

• feeling tired all the time

• carrying too much fat

• not being able to fit into their favourite clothes

• and limiting their life experiences because of their bodies and mindset

Here are just some of the results here

To see if we can help,


Looking forward to meeting you!


PS. I can’t believe we open back up with our outside sessions on Monday to go alongside our Kickstart programme for ladies 40+ in Wiltshire. Time is flying…

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Key 4 to success

Key 4 to success

Today’s key is for you, 

For if you find yourself having trouble building and keeping momentum.

And momentum is what makes things you struggled with before…

like eating better and exercise..

 feel and look easy..

Ok so here is what I want you to do next:

-If you are someone who has struggled to build and keep momentum in the past, go to step #1…

-If you know yourself well enough to know you need someone’s help for motivation and guidance, go straight to step #2…

Step 1

Dramatic positive changes can happen in an instant… it’s being ready to change that takes time.

Now here is something that I want you to remember whenever life gets tough:

“Whether you sit on the Sofa and do nothing or take baby steps towards what you want – the same amount of time will pass…”

This little reminder has helped me get through some real tough moments in my life. It’s served as a reminder that even taking a small, seemingly meaningless step – is a positive step in the right direction.

And the best part is, over the course of a month, 6 months, 1 year; all of those baby steps add up to a huge amount. 

It’s called the compound effect.

It’s why we do 1 minute workouts.

It might not seem like it is worth it..

But what if it boosts your energy?

What if you then grab a glass of water?

What if you then do a 10 minute workout?

What if you now feel the endorphins flooding your brain and you now don’t need that snack to make you feel good?

So here is your action items for today (reply to me with your answers!)

What’s the #1 thing you’ve been avoiding doing because it seems too daunting or too much work?

What baby steps can you do each day to make progress to get there?

Step 2

I want to invite you to come try a 1 minute workout and experience the power of this… reply with 1 minute here and I’ll make sure you have one 🙂

Looking forward to meeting you for a minute 🙂


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Key 3 to success…

Today is perhaps one of the most important keys to success… 

It comes from:

“You are the average of the five people you spend the most time with.”

Now you might look at this and think that it means everyone around you is the problem..

Now, of course, people could influence you.

Research shows that who you eat with will influence what you eat…

And if most of your friends tend to start fad diets and quit after a couple weeks… 

You are more likely to follow…

I know when I first really learned about this tip, 

It actually made me blame others..

But the truth is..

It is down to me…

I spend a lot of time with toddlers..

It doesn’t mean I always act like a toddler (sometimes…haha)

Consider this:

If you want the mirror to smile at you

You have to smile at the mirror…

If you are angry at the world..

It will be angry back..

^^ got quite deep then but hear me out..


We always fall to our lowest level of training..

What does that mean?

what you choose to do repeatedly is essentially practice…

And what we practice we become…

And find easier to do 

And when we hit challenges, stress and life gets hard..

We fall to our lowest level of training 


The thing we practice every, single day..

And we have been in this environment so long

That sometimes we just accept it…

So what should you do? Ditch all your friends?

Absolutely not!

Today’s actions to do…

( remember to reply with your answers!)

• Make a list of all the people you know who are already where you want to be?

• How is their lifestyle different than yours?

If you made a change could that possible influence a loved one around you? How?

• Where can you find more likeminded, friendly people who can help support and bring you up?

If this is a tough one for you, I’d love to introduce you to a big group of friendly, fun and supportive women in our Kickstart (send me a message if you’d like more info)

In fact, some of the ladies  have said just how amazing it has been to meet like-minded ladies on the programme.

Even met up for walks (socially distanced of course) 

And kept each other accountable. 

That’s it for today, I look forward to hearing about your 


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Key to success (#2)

Key #2 to attaining your goals is: 

Create Your Success Environment (be it for fitness and / or fat loss)

Have you ever truly thought about the impact your environment is making on your body, health and happiness?

Most of the ladies on our Kickstart report being completely unaware of the environments they lived in, prior to working with us.

Just think about how many years you’ve been dealing with the same stressors, worries, fears, dietary choices, sleep schedule and limited exercise. 

After a while, it all becomes second nature and feels normal and routine.

And that’s the dangerous part – when these choice which you know are ‘unhealthy’’

Become normal and routine.

A mistake that I often see with diets and in the health and fitness industry..

is that they only focus on adding in exercise Or going on a diet – without ever looking to change the environment that is leading to weight gain, low energy and poor health.

To create lifelong lasting positive change, you need to create an environment that is conducive to how you want to look and feel.

The Success Environment Creation is a 2-step process…

Step one is knowing exactly where you are and identifying those actions that are holding you back. 

And Step two is identifying the actions and habits you need to take to accomplish your goals.

Here’s an example:

Step 1: I open the fridge, sometimes have juice, fizzy drinks or just eat even when I’m thirsty, and could have water or sugar free squash, and this is causing me to drink too much sugar, calories and store fat.

Step 2: Today I will have a glass of water before everything I eat.

Now I know what you may be thinking right now… this seems way too simple!

It’s supposed to be simple. 

When you’ve completed this key, you’ll have a step-by-step action plan of exactly what you need to do to reach your goals and feel amazing. 

Pretty cool huh?

Here is your action items for today.

**send me your response and I’ll help you out here**

Answer the 2 questions below as detailed and thorough as possible:

1) What actions and habits are keeping you from reaching your goals?

2) What actions and habits will you need to take in order to accomplish your goals?

Looking forward to hearing your answers!

Matt ‘simple gets done’ Fruci

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5 Keys To Success (important)

So yesterday I promised you I was going to give you my 5 Keys To Success

These 5 Success Truths are the pillars for fitness and wellness

In fact, if you apply these 5 steps, you’re likely to never have to struggle with your weight or fitness ever again…

Sound too good to be true?  It’s not.

These Keys to Success work in order and only work when you do them all together.

So starting right now, and over the next few days, I’m going to give you each of the 5 Keys and help you to apply them to your life – so you can conquer your goals… forever.

One more thing – the greatest reason most people never reach their fitness goals is: they try doing it all alone…. 

I’m going to set you up for success by showing you how to implement the 5 Keys of Success over the coming days…

But I need your commitment that you’re going to be open to sharing the things that have been holding you back so I can help you overcome them. 


Great! Let’s do this!

Key # 1 – Your Why Map

Imagine lockdown has ended and you want to get to the other side of the country by car. 

What would you need?

Besides your car, you would need a Map (or a Sat Nav if you’re like me) and you would need enough petrol / diesel / electricity 😉 to get you there right?

Well, when it comes to creating the body and health you desire you need to have an exact Road Map of how to get there – a proven plan.  

And you need to have enough Fuel – your motivating reasons of why your goals are important to you.

But having a detailed plan on how to get to your goals is only half the battle…

The other half is having enough compelling reasons why it’s important for you to succeed and why failure is is harder than success 

^^^ read that again 

This is why 99% of people fall off… they never take the time to truly create enough good reasons to succeed.

Want to know my #1 reason to stay fit and healthy?

To have the energy and health l need to be the best Dad I can be to my kids..

^^ don’t worry close behind that is family and having the energy to share what we do at Fruci Fit as I know it is truly life changing  

Can you now see how having compelling reasons vs just saying “I want to lose weight”, will help give you the fuel to reach your goals?

When you have clarity on your WHY, you’ll never fail!

So here are your action items for creating your Why Map

Creating Your Why Map

(**copy the questions below and paste and reply to this email with your answers so I can help you get 100% clarity and direction)

In the next 90 days, I will improve my body and health in the following ways…

(How do you want your body to look and feel? Make it a positive “I statement”)

I have been held back and limited by the following actions…

(What are you doing or not doing that’s keeping you from your goals?)

By not being the best version of myself, I am missing out on…

(what is the true cost of not reaching your goals?)

I will do whatever it takes to reach my goal because…

(list out all your compelling reasons why)

I will take the first step towards my goal today by accomplishing…

(what 1-3 small steps can you take today?)

That’s it! Once you’ve answered these 5 questions, you’ll have your own set of compelling reasons to fuel you all the way to your fitness goals!

Look out for my next blog with Key To Success 2 of 5.

Matt “small habits” Fruci

Ps. make sure you send me your responses, simply reply to this email )

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We have something amazing coming soon..

We have something amazing coming soon..

We are very excited about something we have starting very soon.

The Kickstart Programme which can be done from home or with us in-person in Marlborough or Devizes, specifically for ladies 40+.

is the very same programme the ladies use to:

• Get over the initial hump of starting

• Get more energy

• Get rid of that bloated abdominal feeling

• Quickly improve their health

• Reduce their waistline

• Get motivated by experiencing positive results

• and build momentum towards their goals

Whether you’ve been working on your fitness goals sporadically or you’ve not done much lately (it’s ok, most of our clients start there), our Kickstart Programme will help you do a complete 180, as it has for so many others.

And I loved this see at the end of last week:

I hope you’re as excited as I am for you to start feeling more energetic, healthier, confident and make a true body and mind transformation!

Tomorrow, I’m going to introduce you to my 5 Keys To  Success where I will breakdown my years of best practices into the 5 most important steps you need to start taking immediately (I think my favourite is Key #3).

So make sure you look out for tomorrow.

Speak soon