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8pm tonight?

8pm tonight?

So I’ve decided to go live tonight at 8pm inside my free private group for ladies 40+  in and around the Wiltshire area to deliver a FREE, exclusive online workshop called

“How to ditch the diets and transform your health and fitness”

It’s going to be a very action based 30 minutes or so and I’m guaranteeing it’ll have a BIG IMPACT on your mindset and health and fitness…

and I might have to run it from my bedroom (WiFi 😂)

Here’s the group you need to join the private group >>

https://www.facebook.com/groups/407524927211602/?ref=share

see you there LIVE at 8pm..

My big promise is that I’ll give you the truth about transforming your health and fitness and how you can do this too. 

Matt ‘bedroom’ Fruci

PS. Happy Bank Holiday 😃😃🤙

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Well chuffed…

Well chuffed…

One thing that comes up a lot…

Is that we think we have to change everything to get results..

You know,

“Plan your meals”

“Count every calorie”

“Exercise for an hour” 

“Wait until I am fitter”

“Avoid processed foods”

“No more drinking ever…”

“I’ll start after that night out”

We say all these things…

Because we know that – yes – they would work.

But here’s the thing..

They don’t often work in REAL LIFE…

Why?

As we never get down to actually doing them…

That’s why I like ACTION based habits that you can do TODAY.

But here’s the catch..

That little voice in your head?

It will say that “it won’t work’

‘There is no point’

I get it.

So what do you do instead?

Set your expectations really high..

So high

That we either 

Never get started

And end up further away from where you want to be…

Or

Start

Fail

And label ourselves as a failure.

And then we are back to square one (or worse).

So what do I suggest?

Well, pick ONE thing.

It could be:

“I will do a one minute workout today”

^^ join my free group here and join me live today or on replay : https://www.facebook.com/groups/407524927211602

It could be:

“Today, I will snack on [insert snacks here]”

After all..

Everyone knows what to do.

But most?

Lack motivation to exercise…so never do it

Or eat healthy meals.

But it is the ‘ bits inbetween’..

So what if

Rather than thinking you have to plan all of your meals 

You just started by planning your snacks?

It’s one less decision to make.

No more ‘don’t eat those biscuits” then end up eating 10 haha

But instead..

“I will eat 2 biscuits with my cup of tea today”

So what if you committed to one minute today?

It’s one minute…

You could have done it by now 😉

Best case?

You do more…

Worst case?

You did one minute more than yesterday….

It’s the small habits that add up.

Like Sue said…

Matt

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Scales stay the same? Try this…

Scales stay the same? Try this…

I’m not going to apologise if it feels like I’m saying the same thing again today…

Because I’m still speaking to soooo many people 

Who still get bogged down in the scales not moving.

In fact, the focus on the scales in SOME cases actually is the reason you stop doing the things you know you need to do to get the scales to move.

Now, before I go over this brand new 2021 study…

I’m going to point out that the 

UK Chief Medical Officers Report emphasises the importance of building strength (doing strength based exercise at least twice a week) to help:

1 – Prevent falls – linked to bone density and lack of muscle mass, particularly if you are over 50

2 – Reduce your risk of Type 2 Diabetes by 40%

3- Reduce your risk of heart disease by 30%

4 – Reduce your risk of depression by 30%

Now, of course, any exercise is better than none…

Walking, parking your car further away, taking the stairs instead of the lift etc.

^^^ These are all very beneficial and the key is building up from this and getting 1% better each day

But 

There seems to be something very protective about muscle strengthening exercise

When it comes to ageing well, quality of life and even disease..

Now, unfortunately, no one will ever ask the Awesome ladies on our Programme how their risk of diabetes is going 

Or how their bone density is 

Or how much muscle they have 

I could go on..

The question we ask?

“How much weight have you lost?”

Which I get.

Body weight is a useful tool. It’s A useful tool, not THE tool.

So what’s this new study?

Well. They looked at 16000 people 

Following them for 14 years

And found that 

✅ high compares to low muscle was linked to a 30% reduced risk of death 

✅ high compared to normal body fat was linked to a 50% higher risk of death

What does this tell us?

Well, your muscle to fat ratio is important..

The scales cannot always tell you that 

Neither can BMI…

And measuring your body fat and muscle can be very inaccurate …

But I can guarantee

You can feel your body shape change when you’ve go your food dialled in

You’re in control 🔥

And you’re doing exercise which is going to help your strength, muscle or “tone” 💪💪

You’ll know about it.

But the difference?

If the scales go up and down and up and down?

You have to :

  1. consider what you’re doing: are you truly doing enough ?
  2. Consider that weight can fluctuate 4lbs daily – water, carbs, salt, I could go on. 

That’s it for now

Matt “screw the scales” Fruci

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Midweek pick me up

Midweek pick me up

It’s Wednesday…

Some call it ‘hump’ day…

And I’ll be honest,

From speaking with thousands of people 

From working in the NHS and Public Health in Diabetes

To personal training and coaching thousands of ladies on our Fit for Life Ladies only programme..

It’s from this point..

Where challenges start to come up.

Maybe you weren’t quite as good as Monday..

Maybe you say something like ‘I’ve been good but it is only Wednesday <<< forgetting that if you would have done ‘rubbish’ you would have been beating yourself up

Maybe you start to experience ‘self sabotage’ 

Or 

‘Imposter syndrome’

But what if that was just a sign that you were about to get a breakthrough?

You were simply overcoming the inevitable challenges that come with creating new habits?

And one thing that can really help with this

Is to remind yourself of your ‘why’…

And when I see messages like this inside our group

It really hits home how this whole journey is soooo much more than just working out

Than just eating better

Than just going to the gym

And if you’re struggling to motivate yourself right now..

Consider

Who else benefits if you do it?

Matt

This image has an empty alt attribute; its file name is BA13E3A8-AD99-42F0-8A2B-29F32BD08B98-576x1024.jpg

Midweek pick me up

It’s Wednesday…

Some call it ‘hump’ day…

And I’ll be honest,

From speaking with thousands of people 

From working in the NHS and Public Health in Diabetes

To personal training and coaching thousands of ladies on our Fit for Life Ladies only programme..

It’s from this point..

Where challenges start to come up.

Maybe you weren’t quite as good as Monday..

Maybe you say something like ‘I’ve been good but it is only Wednesday <<< forgetting that if you would have done ‘rubbish’ you would have been beating yourself up

Maybe you start to experience ‘self sabotage’ 

Or 

‘Imposter syndrome’

But what if that was just a sign that you were about to get a breakthrough?

You were simply overcoming the inevitable challenges that come with creating new habits?

And one thing that can really help with this

Is to remind yourself of your ‘why’…

And when I see messages like this inside our group

It really hits home how this whole journey is soooo much more than just working out

Than just eating better

Than just going to the gym

And if you’re struggling to motivate yourself right now..

Consider

Who else benefits if you do it?

Matt

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Dilly-dallying?

Dilly-dallying?

I would have sent this earlier..

But I was too busy..

Taking my daily dose of Vitamin P..

^^^ ever heard of that?

Hear me out…

You see, whenever I am putting together something new

Whether it is something we are doing for our members 

(like our new printed done for you meal plans with your favourite recipes or even like the eating out guide I sent out yesterday << reply to this email with ‘eating out guide’ if you would like a copy)

I start putting it off. Interesting right? 

So how did I finally start writing this message to you now

Or any of the books we are currently doing?

Well, I realised why I was procrastinating. I was worried I would do it ‘wrong’, it wouldn’t be ‘perfect’.

Remember, that pleasure without pain is a fantasy. I had to go through the ‘pain’ of thinking it would be rubbish to get the pleasure of knowing that I have done it. Just like, there is no ‘pain’ without ‘pleasure’. And this goes for everything you do, too. Whether this is procrastinating on a workout because you’re not feeling it or feel you can’t get motivated to do as much as you would like or whether it is procrastinating on cutting up some veg and fruit to make them just as convenient as junk food.

My advice?

I counted down from 5…4…3…2..1 and I committed to writing one line. Just one line. 

And I am still writing now this message to you now because of it.

Because it is EASY to procrastinate writing a whole book or email or blog

but it’s not so easy to procrastinate writing one line.

 And this goes for workouts, too. That is why we do a 1 minute workout every day, so no matter how busy your day is, you have a choice to workout or not. It may not be THE choice you wanted to make, but you still have A choice.

Fill in this gap below with one thing you will do today to boost your energy, which if you did it, would make everything else easier or unnecessary: If I need to create energy today, I will 

[…………………………………………………………………………………….]

One last thing.

Because procrastination can come from fear.

When I now fear something, this helps me A LOT. 

I SAY I want my kids to ‘go for it’, not be scared, and do what they want in their life. 

But imagine me then saying “I didn’t do that because I was scared someone would not like it”. Interesting right?

And just to prove that procrastination isn’t a disease or something you HAVE and cannot get rid of, the dictionary even says it can also be described as ‘dilly-dallying’ or ‘dithering’. 

So when I procrastinate and I say ‘stop procrastinating’, it feels like a big thing. If I say ‘stop dilly-dallying’ I almost laugh at myself…

So..

That thing you are procrastinating 

Dilly-dallying on…

“If not now, when?”

Matt ‘Certified Dilly-Dallyer’ Fruci

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Need more dinner ideas…?

Something that comes up when some of the ladies start with us

Are quick and easy meals 

That are tasty.

Of course, there is no one size fits all.

But it sure helps that every Friday we have a live cooking session where either myself or one of the ladies will host  cooking session.

From vegan dishes

To wraps

To stir frys

To simple desserts

And more.

So I thought I would share one today.

Here is one that Jane did for us a few months ago but I have done again a few times since and loved it

Simply because it is so quick and easy…

Serves 4: 

Creamy chicken😃 thank you led by Jane 😃

4 chicken breast

1 small onion 🧅

1 chicken stock cube

Half a lemon 🍋 juice only

75g low fat cream cheese

50g spinach

Black pepper

Olive oil

Garlicky green beans

400g frozen green beans

1 teaspoon lemon juice 🍋

1 teaspoon of garlic granules

Salt and pepper

Drizzle of olive oil

Crispy wedges recipe

3 large potatoes 🥔 scrubbed, cut into wedges (skin on)

1 teaspoon of paprika

shake of coarse sea salt

Shake of mixed herbs

Olive oil to coat wedges

Here’s a video you can watch to see me do it in less than a minute (that sounded a bit weird)

Enjoy

Matt ‘quick and easy’ Fruci 

PS. Whenever you’re ready, here are 5 ways we can help you:

1- I’ve put together over 200 daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..

ALL for free…

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

If you have an Android, click here

2 – Join Our Signature Kickstart Programme For Wiltshire Ladies 40+ 

The Kickstart can be done from home or with us in our private ladies only studios in Marlborough and Devizes, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits.  

If you’d like more details on this? Complete this short application here

3- Join Couples Kickstart for 2 people. Specifically designed for couples or two friends who want to work together to take back control of their eating habits, fitness and lifestyle habits. 

Reply with “couples kickstart” for more info

4- Watch How Cathy, 54, From Wiltshire lost 2.5 stone, got fitter, and now feels comfortable to exercise in a non-intimidating environment >> CLICK HERE TO WATCH

5- Join our FREE Facebook group where I share meal plans, workouts and tips and tricks to get and stay in shape (specifically for ladies 40+ in the local area):

https://www.facebook.com/groups/407524927211602

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Feeling low on motivation (what to do about it)

Feeling low on motivation (what to do about it)

I’d by lying to you if I said that I never say things like:

“I feel tired’

“I can’t be bothered to exercise”

“I don’t have the energy”

“I feel like I’ve not got my usual energy”

“I feel like $#*!”

Maybe I’m tired? A bit run down

But the thing about catching yourself saying ‘I feel like [insert here]”

You are about to use an analogy…

Which means it is NOT REAL….

But I get that when you’re in this state and you’re feeling low?

It is difficult to get out of.

So here are 3 things to get out of this low state:

Task One:

1) Write down a list of the things that make you feel happy. 

2) Whenever you feel low? Do one of these things

I can guarantee that you have a list in your head of the things that make you feel low that are top of mind awareness.

After all, if you don’t know what makes you happy, how do you know what it is to be happy?​​

Task Two:

Change your environment. 

Ring a friend? Meet someone who you haven’t seen in a while. Go to a coffee shop. ​​Meet like minded people. It might be the last thing you want to do…but there’s only one way to find out if it is actually the thing you need to do

And often the last thing you want to do is the thing you should do…

Energy is not given..

You have to create it…

Task Three:

Take your focus somewhere else…

What you focus on…becomes what you focus on…

​​​​​​​​​​A thought does NOT mean it is true. I can guarantee you’ve changed your opinion before right? 

That’s changing your thoughts? 

Normal thoughts are there to protect you. You don’t have to believe them…

And when all that doesn’t work?

And you can honestly say you have done it?

Do something for someone else..

I can’t guarantee this will work for you

But what I can say with 100% certainty is that it definitely will not work if you don’t try it…

Lacking confidence?

Good news is that confidence loves evidence and evidence comes from doing…

Lacking energy?

What one thing could you do today to create energy?

GO…

Matt ‘I feel like….” Fruci​

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I’ve stopped worrying about the scales

 I’ve stopped worrying about the scales

So I got this message on a post on Facebook from Sandy last week:

And thought

What better time to reiterate this point at a time when things are opening back up and some of the ladies are just starting on their health and fitness kickstart post lockdown 

In fact, here’s a few messages I got from some of the ladies after week 1 🙂

Anyway, here are 9 reasons why the scales can go up and down…

1) You’ve started eating more fruit and vegetables –Fibre is hard for your body to breakdown.^^^ It can make you gassy and bloated

This also means you hold more water. So, consider that you’re probably going to eat different amounts of fibre everyday – which can impact your weight!

The good news?

Over time, your body will probably get better at handling your increased fibre intake, you’ll feel more full and stop craving more sugary, higher fat snacks foods which could help you lose FAT so you fit your clothes better!

2) You’ve started drinking more fluids – Yep, another positive habit could be making you put on more weight (at least in the short term)

^^^ Be it from tea, coffee, water, squash (or even diet coke…)

(One note on caffeine – it’s a diuretic so increased caffeine can mean you excrete more water)

I mean, you exercise one day and maybe not the next.You may sweat a lot one day (weather / exercise) and not so much the next.

The good news?

Over time, your body will better regulate this increased fluid intake, you’ll feel more full and satisfied, and stop mistaking thirst for hunger (and Ben & Jerry’s time

3) You eat more salt one day compared to another – Perhaps you started preparing your meals?

Maybe you’ve started keeping higher protein snacks in the fridge, like smoked salmon, turkey ham, eggs, cheese, natural yoghurt?

Maybe you’ve been making some wraps with some cold meats for on-the-go?

So you’ve been trying to increase your protein intake (which helps you get that more toned, leaner look and keeps you more full up But by doing so you may have increased your sodium intake – making you hold more water and increasing your weight!

Or it could be as simple as swapping supermarket rotisserie chicken one-day for a home roasted chicken the next?

^^^ the salt levels may be completely different.

Perhaps you got a takeaway <<< who probably don’t care about the salt intake as long as you don’t complain…and it tastes good.

Unless you’re anything like the wife’s grandad who complained that his gammon was ‘too salty’ 😉

4) You ate higher carbs than normal today or a few days prior – For every gram of carbs stored in your body…You pull about 3-4 g of water into your muscles which can mean you gain water weight!NOT FAT…

5) Sleep – Some of the ladies will report LIGHTER body weights on the weekends.

Why?

Because they can sleep in (a bit) more 

^^ unless I’m knocking waking them up for our early morning sessions, of course (sometimes in lycra dressed as Mr Motivator…scary thought, I know)

So consider this:If you’re in bed for a bit longer during the night. Perhaps have a lay in. You may get up a few more times in the night and actually PEE more than normal.AKA Get rid of more water.

So, if during the week, you say, get only 5 hours of sleep a night…

You’ll pee less during the night (and / or first thing in the morning)

And the time between your last meal on the day before and your weigh in is shorter

^^^ Meaning your body may still be digesting the food!

6) You weren’t consistent with time and day – Did you weigh yourself at the same time?

Did you go to the bathroom before weighing yourself in the morning?

Same underwear / pyjamas?

7) You’ve started a new exercise programme –This is a new stimulus on your muscles. It ‘stresses’ your body. But when you rest…

The magic happens.

Your body repairs the muscles (you may feel a bit achey)

Now, this process burns calories YET…This ‘magic process’ AKA muscle soreness / recovery may mean that you increase your body weight (at least in the short term)

Why?

Because you’re holding more water in the muscle to help your body REPAIR!

Which is a bit like your immune system when you’re struggling with hayfever.

OR Your skin when you’re sunburnt!!!

8 – You haven’t done what you said you would do –

This one HURTS.

It makes us reflect on what WE have (or have not) actually done.

Have you done the work? Have you done what you said you would do?

^^ something we do in our Kickstart programme is keep you accountable to doing the things you probably know you need to do

9) Menstrual cycle

You know better than me…

That pre-menstrual phase ‘bloat’ can leave you holding more water (and craving carbs…)…

Not to mention peri-menopause and the menopause. ..

To sum up:

It’s for these 9 reasons why the scale is NOT your dictator (it’s one of many) and not your boss.

And why – in my opinion – :

* Progress pictures (for your own personal reference, even if you scroll back through your Facebook photos)

* How you feel (energy, digestion, exercise habits)

* How you feel when you look in the mirror

* How you fit your clothes

AND

*FOCUSSING on the process by tracking the habits you are doing..

Are the best tools you can possibly have…

Aka

What if you just did the things you know you needed to do for one more day?

What if you were one day away and you stopped?

Matt

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Does one night really matter?

Does one night really matter?

I often get asked:

“Does one night really matter?”

When it comes to eating out..

And with us now opening back up..

Eating out 

And socialising is going to happen more often.

Here’s the thing..

Does one night matter?

Well, it depends.

Of course, it will make a difference.

Your body does not care what day of the week it is…

You can’t argue with energy in and energy out ..

It is like arguing with gravity..

But just because it makes a difference…

It doesn’t mean you should not do it…

Often, eating out is a big part of our lifestyle..

The psychosocial benefits are so underrated. 

Friendships

Relationships

Laughter

What’s not to like?

Now, of course..

When it comes to nutrition, consistency is key. 

And some would say:

“Why ruin a week where you have stuck to a plan, exercised 3-4 times, and been ‘good’…?”

So what do you do?

Forgo any fun and never go out again in order to stick to your nutritionally healthy lifestyle? 

No! That is simply unsustainable… the answer is to eat smart

Sounds obvious, I know..

One night out does matter if you are going to throw caution to the wind and eat whatever you feel like. 

But like I said,

Rather than beat yourself up?

Just accept it may slow down your results short term

But what if it actually speeds things up long term because you make it fit your lifestyle and can actually stick to this plan??

Here’s  few other points that might help:

1. Choose the social events you’re going to enjoy and others where you’ll make healthier choices

2. Walk around a buffet before picking up a plate

3. Know there’s a difference between being full up and having enough

4. Focus on company not food (it is a social event)

5. Know that you are not missing out, but simply aligning your actions with your goals. 

how much of what you choose to eat is based on what other people do?

One study showed that when 2 out of the 3 friends opted for the ‘healthier’ option, the 3rd friend followed

6. Think Debits and Credits – Whether you’re tracking points, calories, syns, or just trying to eat ‘heathy portions’, all can work. 

But how might your mindset around thinking ‘F it, I’ll start again on Monday’ change if you knew that you COULD allow more on certain days to compensate and less on others?

Put it this way, if you had a budget of £100 for a week and you spent £80 in 1 day, you wouldn’t think ‘F it…might as well spend £800’

Yet that is essentially our mindset when it comes to food…

Causing you to spiral from one bad meal to one bad day to one bad week to ‘what’s the point’…

And it’s blooming hard getting started again…​​​​​

Matt

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Junk food rules?

Junk food rules?

Did you hear about Sadiq Khan putting new rules on junk food advertising around the tubes in London?

Initially, I thought “What a great idea”..

I mean, the less you see the big ‘M’..

The Coca Cola advert..

The ‘once you pop you can’t stop’ adverts (do you know what I am talking about?)..

The less you want something.

But then I looked into it even more…

And they essentially banned a photo that had vegetables, biscuits, wine, bacon, butter, bananas, other fruit, garlic, eggs, jam, onions, coconut yoghurts, and peanut butter…

For showing bacon, butter, jam, and eggs….

Hmmmm…

Which then got me thinking…

Are any of those said foods actually bad for you when eaten in adequate amounts?

No…

Thing is,

We don’t eat single foods

We eat meals…

And how much of these foods will dictate the impact..

I mean, if you have a bit of butter on your toast with an egg on top,

That is a pretty good breakfast if you ask me.

It’s certainly not something I would tell my kids not to eat…

But is this advert saying they should not eat that?

They should eat a chocolate coconut yoghurt instead?

I mean, what made it even more interesting

Was that the wine bottle was allowed to stay 

But then bacon, eggs, butter, and jam was banned..

I mean, how is that evidenced based at all?

We know that alcohol in isolation is a toxin…

We cannot say the same for butter, bacon, jam, eggs cause anything…

It’s what you do on average that counts…

My point / rant here?

We need to educate

Not demonise…

And I’m not sure this does that.

It’s no wonder everyone is confused about nutrition…

Here is the article if you are interested.

https://www.standard.co.uk/news/health/bacon-butter-eggs-and-jam-banned-from-tube-ad-over-sadiq-khan-s-new-junk-food-rules-a4083016.html?fbclid=IwAR17zRJlrsCFlboVh_aWnGXkh9WuhR77yKygzOFhYdOPYcshgETGVo_fxlw

Matt ‘rant over’ Fruci