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” It’s just easy not to do it”

So me and Mrs Fruci had our 7th Wedding anniversary this week..

(yep, she’s put up with me for 7 years…where has the time gone!!)

We first met at the grand old age of 3..

On a beach in Cornwall..

Apparently, I had the biggest sand castle..

And you know what they say about big sand castles…

Anyhooo…

Something that I know..

Is how with our jobs, kids etc

We often just pass each other in and out all week.

And you could say that it sounds really sad…

But with 2 kids and careers that have busier periods than others..

It’s actually something that we accept

And as a result?

Structure in times when we will celebrate events, be it birthdays or Anniversaries,

On dates where we are free. 

Be it a few days in Cornwall, a day out etc.

That works for us…

Having something booked in means I know I’ve got something to look forward to as well

Which does wonders for my motivation (something. I did struggle a bit with during lockdown)

And speaking of ‘works’…

The reason I am sharing this?

Is because when I speak with ladies about all of the diets they have tried

You know, SW, WW, Rosemary Conley, LighterLife, the Cambridge one…I could go on..

Which all CAN help you lose weight by helping you get into a calorie deficit..

They seem to be beating themselves up because they couldn’t stick to it..

Maybe they could not keep the weight off,

Stick to it every week.

Could not keep it up when they had holidays or anniversaries.//

They had a poor relationship with food, binging / comfort eating/ dreading weekly weigh ins and feeling anxious..

And / or actually want to focus on getting fitter,

Not just to make everyday tasks easier, like climbing stairs and hills,

But to reduce your risk of osteoporosis, heart disease, and Type 2 diabetes..

And – also – just do something for YOU (for once) that makes you feel good.

Anyway,, 

I will then get asked about the latest diets..

“Should I try this diet?”

“Will this diet work better?”

Be it a keto diet, a vegan diet, a carnivore diet, a fast diet, the 5:2 diet..

Whatever it may be..

And – again – these CAN all work….

MAINLY…

Through the principle that you create a calorie deficit…(there may be other benefits)

And my advice to you is to just try it….

Because THEN 

Even if you feel it doesn’t work?

Well, you now know.

And if does?

Great! Take the positives and you now have another ‘tactic’ to help you manage

Your relationship with food, binge eating, food intake, hunger etc.

For example, one of the ladies inside the programme

Uses the 5:2 diet as a tool in the toolbox..

It suits her lifestyle. 

We expect to fall in love on the first date and live happily ever after..

Remember this…

You do NOT have to fall in love with one diet for the rest of your life..

You know, when I think about it..

Some of my meals (like an omelette)

Will be vegetarian..

Some will be 50% vegan and 50% carnivore together (meat and veg) 

I may even have the odd meal that is vegan (especially when experimenting with recipes for our meal plan books)

I’ll often go lower carbs because it helps with my IBS..

I’ll rarely ever eat things like beans and lentils…

That works for me..

Just remember that every diet is simply a TACTIC to help you with the PRINCIPLE of achieving a calorie deficit. 

And ultimately,

The secret is finding a way of eating that suits your lifestyle…

That understands YOU

Your relationship with food

The fact you may still want a social life and a few drinks on the weekend.

So then it is less about an end point…

(which can often promote binging) .

And more about what you CAN do 

And achieve .

Like Sue said last week after celebrating her 70th Birthday

Check out Sue’s transformation here: https://frucifit.com/video-how-sue-ditched-the-all-or-nothing-mindset/

Anyway, it’s day 4 for the ladies who’ve just started our September Reboot on Monday…

On to more one to ones today.

If you’d like to join our 4th October start date?

Just message me with “Reboot” and I’ll get you the details.

Matt “under 5s 1993 Sand Castle Champion” Fruci

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Sorry to go on….

I was having a chat with one of the ladies who’s about to get started on our Reboot programme this week.

(reply with ‘Reboot’ for more details. Last start date is next week) 

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 women over 40…

So the intensity, 

Nutrition 

Environment 

Support  

Can all be bespoke for you..

I can’t tell you how many conversations I had with people who’d say:

“It’s just too easy to put it off”

And then it usually goes like this:

“When I go to a gym

I just do what I know. 

Probably cross trainer. 

I avoid the weight area as I feel intimidated. 

Someone might come up to me and ask if I need help.

I quickly say ‘no’ and then wish I would have said ‘yes’ but it just all feels too much.

I feel good once I am done 

But I have no idea if I did it correctly.”

^^^ sound familiar? 

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 healthy 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 7 years or so 

It surpassed what I could ever have imagined…

I absolutely love my work

And I love delivering our live home workouts and in-person sessions to all of our members ..

Thing is though?

None of this is good without people…

Without our amazing community. 

Our team of awesome coaches.

Sorry to go on and on haha

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

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 women 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 us 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 nutrition and fitness, taking into account injuries, joint issues, diets you’ve tried before, menopause and more…

That’s all for now..

Matt

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Who’s it for? What’s it like?

Who’s it for? What’s it like?

Had a question about who it is for and what it’s like yesterday. 

So thought I would share this today. 

We’re not a gym.

We don’t invite anyone to our programme to become a member. 

We actually have a criteria and application process

As it has to be right for you and us. 

The reason for this is because we offer a bespoke personal training programme 

And for this to work properly and everyone enjoys it and gets the most from it, the group needs to be quite similar. 

One of the questions we ask is who are you doing this for?

Most – probably 80% – say ‘myself’.

They are doing it for them.

To be the best version of themselves.

To perhaps be an example to others – kids and grandkids as the byproduct.

The Reboot isn’t really suitable for women who are super fit or bodybuilders ..

We work with women in their 40s, 50s, 60s, 70s, and even 80s to get in shape, have a bit of fun in the process but GET RESULTS in the process → more in control of food, more toned and fitter 🙂 

So if you think you might have got to the point where you finally want to prioritise you?

Our next programme is starting soon.

If you have any questions just message me with ‘Reboot’ and we can have a chat.

Matt

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7 Ways to cope with the darker mornings (and evenings)

So I have had a few questions recently about energy levels

And how to keep up energy levels and motivation with the darker evenings and mornings. 

And I get it.

I am an early bird and I have noticed the darker mornings making it that little bit more difficult to get up.

That said, it does mean the kids sleep in a bit more 🙂 

But there are some things you CAN do today to help increase your energy levels and cope with the darker mornings and evenings better.

I go through the in this 6 minute video https://www.facebook.com/MattFruciNutrition/videos/702916544012633 

But here is a quicker summary as I know you might be busy:

1→ Wake up with light

2→ Take Vitamin D3 (This can help with SAD (seasonal affective disorder)

3→ Get some daylight in the day (this will wake you up)

4→ Routine → go to bed and wake up at the same time (your body loves homeostasis)

5 → Have a higher protein breakfast (you might pick less which then impacts your slump mid afternoon)

6→ Time your coffees / caffeine intake → avoid caffeine after midafternoon ish (it has a half life of 4 hours)

7→ Sleep hygiene → Have a warm bath or shower before bed, make your room cool and dark, and even sleep in separate rooms if you get woken up by someone. Restless legs? Weak bladder? Try magnesium citrate. 

Thing is though 

You probably know most of this already, right?

But knowing and not doing is as good as not knowing..

Which is why we focus on getting you to do the things you know you need to do in our Reboot Programme.

Message me with ‘reboot’ and I’ll get you the details.

Flexible start date this week.

Matt

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Free training?

I am thinking about putting together a free training on comfort eating and feeling in control of your food again. Would you like me to put this together for you?

Matt

PS. Whenever you’re ready, here are 7 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 Reboot Programme For Wiltshire Ladies 40+ 

The Reboot 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

6- Join my Food Freedom Programme – specifically for people who want to feel in control of their food again and take control of comfort eating for good. 

7- Become a Personal Trainer Yourself. Fruci Fit Education Provides Level 3 Personal Trainer Diplomas for people that would like to become Personal Trainers . Reply with ‘Education’ and I will get you the details

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4 things to take control of comfort eating ..

Here is a quick video I did showing you how you can start taking control of comfort eating:

WATCH HERE

Matt

PS. Whenever you’re ready, here are 7 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 Reboot Programme For Wiltshire Ladies 40+ 

The Reboot 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

6- Join my Food Freedom Programme – specifically for people who want to feel in control of their food again and take control of comfort eating for good. 

7- Become a Personal Trainer Yourself. Fruci Fit Education Provides Level 3 Personal Trainer Diplomas for people that would like to become Personal Trainers . Reply with ‘Education’ and I will get you the details

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Next week?

We’re launching our next Reboot challenge starting next week (flexible start date). 

This is especially for women 40+ who feel they’ve fallen off the wagon over the Summer months and want to take back control of their health, fitness and relationship with food. 

If you’d like to find out more, just message me with the word: Reboot

Speak soon 

Matt

P.S – We have just 6 spaces left for this. September and October are typically quite a busy time for us so we expect to fill up fast!

Message me with the word: “Reboot” if you’d like more info.

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Happy 80th Birthday!!!

What an inspiration..

We did a little surprise for one of our awesome ladies, Nanette on Tuesday..

Who celebrated her 80th birthday..

The same day she did her 105th Fruci Fit Session – well done 🙂 

A real inspiration..

Which brings me on to what a recent 2020 review in the ‘Nutrients’ Journal discussed when it comes to longevity.

Here’s what they found:

  1. Exercise –

→ 12 weeks of exercise reduced proinflammatory markers in the body

→ HighER intensity exercise showed benefits for people with rheumatoid arthritis. 

→ Higher fitness levels are associated with improvements in T cells / white blood cells which boost immune system 

→ Postmenopausal women following successful breast cancer treatment showed increase in T cells (suggests healthy immune system) after exercise programme. 

2. Tryptophan –an amino acid protein found in eggs, fish, meats and legumes. 

Linked with serotonin, cognitive function and mood. 

3. Omega 3 fats – found in oily fish / algae. 

Important for preserving muscle, improving mood and has anti inflammatory properties

Interesting stuff..

And of course there is more..

I discussed this in more details with researcher Richie Kirwin here: 

If you have Apple device, https://podcasts.apple.com/gb/podcast/interview-with-richard-kerwin/id1469685325?i=1000446883823 

If you have Android, https://www.podchaser.com/podcasts/fruci-fit-rough-n-ready-880406 

So I will leave you with this:

If you don’t prioritise you …

No one else will..

Because everyone else will come to you 

To help them achieve their priorities…

They don’t mean to get in the way

It’s just everyone is doing their best, for them…

^^^ read that again.

And what if …

You could actually help more people by looking after you first?

Who else would benefit if you put yourself first today?

And this isn’t about trying to do something..

This is about getting better at DOING.

Even if it is grabbing a glass of water before each meal today..

Getting protein in your breakfast.

Small habits, compound effect. 

Matt ‘Happy Birthday’ Fruci

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What to do when you hit a weight loss plateau…

What to do when you hit a weight loss plateau…

Ever lost some weight then things just slowed down

And you feel like there’s no point and you may as well give up?

Well, what if I told you that this 100% WILL happen.

At some point.

It is ON the way rather than IN the way..

There are physiological reasons:

👉 When you lose weight, you become smaller. When you are smaller you need fewer calories to exist 

^^^ one study found that when you wear a weight vest carrying the weight you have lost e.g. if you lost 10lbs then you wear a weight vest weighing 10lbs, then it helps breakthrough these plateaus. Hardly practical but proves the point that we may need to adapt the plan or stay consistent for longer.

👉 You may move less than you were, perhaps subconsciously

But there are also psychological reasons:

👉  You have a belief that if weight loss slows down or it is not working as much as you would like that means you may as well give up …

^^ what if you were one day away from starting to see the results you wanted to achieve but you gave up?

👉  Stress / obstacles happen → social events, family life, work life etc. could lead to stress, which can impact your pre frontal cortex and impact your ability to make better informed decisions.

Maybe this then means you gain a little weight. 

You can either blame yourself, shame yourself. 

Believe that because you have ‘messed up’ you may as well give up…

Or you can do what they find people who get the best results do:

Shorten the gap between beating yourself up and getting back to it

👉 Comfort eating → You have a habit of comfort eating. How do you feel after? Does it solve the problem? Is the stress still there after you have been comfort eating? So you could say this is discomfort eating?

👉 You are all or nothing → You decide that because there is a social event or work is busy, you do nothing. As it is ‘not the right time’, ‘things need to slow down’,…

^^^ problem with this? There will always be obstacles. There is always something you can do.

And guess what?

Anyone can have a great week when everything is smooth and there are no obstacles.

But you can make surprising results doing small habits consistently 

Which means that your ‘so-called’ bad weeks just get a little bit better..

What if you could make those weeks which you usually just think ‘F it’ a bit better? 

👉 We underestimate how much we eat → one study showed that in people who have made at least 8 attempts to lose weight, they found that people underestimated food intake by 47% and overestimated their exercise by 51%

And that’s where having a plan of action, which changes as you change

Depending on your lifestyle helps you achieve sustainable results. 

Just like we do in the Reboot programme. 

Setting a clear, simple habit…

To squash overwhelm 

And do the things we know we need to do for long enough to see the results you want. 

Matt

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What happened to Sarah?

What happened to Sarah?

Got this message from Sarah yesterday after our lunchtime session (muscle strength focus) – see the picture. 

Well done, Sarah

Body shape changing

More energy

Less tiredness

No pressure to do it all and be ‘superwoman’ 

But rather just a focus on being the best version of YOU.

After all, your pace is the right pace.

It’s not about keeping up with a 20 year old..

We don’t work with bodybuilders…

We work with ladies in their 40s, 50s, 60s, 70s and even 80s 🙂 

All looking to reboot their self esteem, energy and general well being.

Just like Sarah is.

If you’d like to join Sarah and co.

Our Reboot programmes, specifically for women 40+…

Message me with ‘Reboot’ and I’ll get you the details. 

Matt