Posted on

Why do you eat more? (And regret it)

Why do you eat more? (And regret it)

Over the next 3 minutes I’m going to explain how to get your hunger signals working for you so you can feel more in control and aligned with your body and hunger 

Which in turn 

Can help with weight loss, blood sugar levels, overeating and health  …

So…

Ever eat a meal and think 

“Why did I just eat all of that?”

You feel over full 

And quite uncomfortable…

Maybe you’ve even looked down from your laptop and noticed your snack is gone and barely remembered eating it?

Well, science tells us why…

And how we override our natural hunger signals

Which can lead us to our hunger hormones..

Studies show say you’re given 

Macaroni and cheese (delicious and often used in research)

You might start off really enjoying it

However, you’ll reach a stage where you’ll eventually get full of macaroni cheese …

But you’ll still have room for pudding. 

Sounds familiar, right?

There’s more…

When people were given macaroni and cheese

But then offered some chips etc 

Whilst eating the meal 

People ate more macaroni and cheese 

And it took them longer to feel full and satisfied.

There’s even more 🚀

❌ Listening to the radio, being on your phone and watching tv  could also increase your food intake and impact how full you feel 

But…

you can flip all of this in your favour 😃😃 

✅Variety can make you eat more.

Increasing the variety and quantity of veg in and around meals can increase the likelihood we eat more veg.

^^^ interesting study showed giving kids veg as a starter meant  they are more veg as they weren’t competing with the pizza or pasta  😉 research in adults also shows that those who have a salad before a meal are less (they had vinegar on the salads too which can help blood sugar levels)

✅  add 10 chews to your mouthful today (super simple one)

I spoke about this more here: 

https://fb.watch/81nWUl__YP/

Matt

Posted on

4961?

4961?

You are probably wondering why I have written 4961 ?

Well, this is the average number of steps people do in a day.

And it just so happens that research shows that people who did less than 5469

Are more likely to suffer from low mood and depression.

What does this mean?

Well, your brain rewards you for MOVING…

Not before you do it.

Only after.

I mean I’d be lying if I said I was always excited to exercise.

I love having exercised (aka the feeling when I have finished)

The endorphins flooding my brain

The sense of achievement 

All occur instantly. 

Then it is a case of you putting your attention on where you’ll be 5 years from now if you keep building on where you are right now.

Be it your independence 

Bone density

Blood sugar levels

Running around with the kids / grandchildren 

Making everyday tasks easier.

Risk of disease..

I could go on..

There are only so many times in our lives that we can say ‘tomorrow’ …

And just like this research indicates…

Small habits can make a big difference. 

Matt ‘small habits, compound effect’ Fruci 

Posted on

How to change bad habits…

“You left the cupboard door open, Daddy”

^^^ my 4 year old says to me..

It’s a well-ingrained habit.

I don’t mean to do it.

But when I am on the go?

Rushing around?

I seem to fall back into it..

But you know what?

Having a 4 year old point it out sure is helping me..

It’s keeping me accountable. 

I mean, who wants to be called out by a 4 year old 😉

But why am I sharing this today?

Well, we often define habits as ‘bad’ or ‘good’..

We say things like:

“Bad habits are hard to break”

“It’s the way I am”

^^^ that’s me with my cupboard doors…until a 4 year old calls me out…

Thing is, what do you believe and how do you feel

When you believe that “bad habits are hard to break”

And

“It’s the way I am”? 

Disempowering, right?

It’s almost like ‘What’s the point?”

The good news?

Habits are not actually ‘good’ or ‘bad’ until we label them..

“Bad” habits are no harder to break than “good” habits until we label them..

It’s simply a case of:

“WHAT YOU DO TODAY YOU ARE MORE LIKELY TO DO TOMORROW”

^^ read that again

That is how we are where we are today.

Our brains “learn to forget” AKA we do things without having to think about it.

You know, like brushing our teeth, leaving cupboard doors open..

Or grabbing that extra handful of nuts and raisins …then a biscuit before bed as we just feel like something…

I get it..

This is why we take you through small steps to give you the awareness and accountability to transform your habits 

So you can tone up, get fit and develop a positive  relationship with food again where you feel in control.

Our Reboot programme is now open.

If you’d like more info

Just message me with ‘reboot’ and I will get you the details

Matt

Posted on

Why me?

Why me?

So if you didn’t know?

We had to move our private studio in Marlborough about 5 minutes away.

Initially, it was panic..

“This is a bit 💩”

“What are we going to do?”

“Why is there always something that comes up?”

And something that is top of mind awareness for me right now

With a lot of the chat with the ladies on our programmes

Being about motivation, self sabotage and the language we use.

So here’s a little task for you to trick your brain 

Into creating solutions..

You see, ever say things like;

“This is just 💩”

“I can’t do anything about it. It is out of my hands”

“Why does this always happen to me?”

How do you feel when you speak like this?

It’s exhausting right?

Well, what would be different if you swapped them for these:

“This is just 💩” → “This is an obstacle ON the way not IN the way”

“I can’t do anything about it. It is out of my hands”  → What COULD you do? Dodgy shoulder? Bad knee? What CAN you do with what you have and where you are?

“Why does this always happen to me?”  → “Why does this always happen FOR me”

Where there is optimism, there is opportunity…

Unfortunately, you will probably fit in better 

By being pessimistic…

As we have a middle ground..

You only have to watch the news

To know that we love being pessimistic

And we get a lot from it..

But that’s the difference

And how some people can get and stay motivated…

Because our perception changes…

Outlook changes.

We can either believe that everything is happening TO you

Or that everything is happening FOR you…

It’s your choice..

And it just so happens..

That after the dust has now settled..

Moving studios has been a blessing in disguise 🙂

Matt

Posted on

“Am I too old?”

“Am I too old?”

Had a chat with someone the other day 

About our brand new September Reboot programme…

She mentioned that she thought she would be too old

And didn’t want to be exercising with loads of 

“Fit 20 year olds”..

To which I said..

That’s perfect..

As the Reboot programme is specifically designed for women 40+ and 50+

With some women even in their 80s 🙂 

But it wasn’t just about whether she was too old…

“I have bad knee”

“I can’t get to the floor”

And I get it.

The key part here?

We personalise everything for you..

This is YOU vs YOU..

We will challenge you 

But we will make sure you are working at the right intensity 

To get more energy, fitter and more toned…

Here’s what some of the ladies said we were tagged in last week Isee images)

If you’d like more info about our September Reboot?

Just message me with ‘Reboot’ and I’ll get you the details

Matt

Posted on

“Watch your language”

“Watch your language” 

I remember being a kid…

Using a naughty word

And getting a ‘watch your language’..

And never did I realise just how important language was…

I mean, ever said:

“I should drink more water”

“I should eat that really but..”

“I should exercise more”

“I should go for a walk”

How do you feel when you say this?

Sounds a bit like hard work right?

Like you have sooo much to do.

Now let’s switch to it:

“I get to drink more water”

“I get to eat more veg”

“I get to exercise more”

“I get to go for a walk”

“I get to go to bed early”

Because all of these things 

Give you:

More energy

More strengthen 

Make everyday tasks easier

Make you more toned

I could go on.

And these are the things you want, right?

So is that you ‘should’ or 

Is that you GET TO do it?

It’s a reminder that you have a choice. 

Matt

Posted on

What no one tells you about change…

 What no one tells you about change…

​​Such an amazing moment. 

In more ways than one.

Especially as it all happened so quickly that our other 19 month old daughter at the time was actually there in the corner of the room, drawing Peppa Pig (well trying to)

Completely oblivious to the whole situation…

Until she turns around, sees the new baby 

It was literally that quick (huge contrast to the first)…

But safe to say, a few sleepless nights have happened since…

And NO one can prepare you for it…

When you come home with a little bundle of joy..

The moment you have been waiting for…

You never quite understood just how much it changes your life..

I mean, how can something so small have such an impact?

And -I’ll be honest – there was me before our first baby saying

 “it’s just like having a dog, right? It will be fine”

^^ similar but not quite…dogs (especially Labradors don’t learn so quick haha)

BUT..

No matter how hard it is sometimes though…

How tired you are…

How good it feels for your head to hit the pillow and your eyes to drift off…

(Even with my inability to wake up as fast as Mrs Fruci to the crying…)

That disrupted sleep is hard…

But we keep going..

Because we know this doesn’t last forever…

Fast forward a few years

And my sleep is BACK…

We have two amazing little miracles…

But isn’t it fascinating?

Just how much we are willing to do…

And push through…

As we know this is a special time..

That won’t last forever..

Yet…

I can’t tell you how many times I have thought about quitting things…

Giving up.

Why?

Well it feels good to quit.

You get a buzz and a dopamine hit from it. 

Simple because there are lots of positives to quitting.

You might get that 30 minutes back that you used to have to use to exercise.

You have no one chasing you up..

You feel pressure has gone.

It feels good initially. 

You know, like when I would call in sick from a presentation (used to hate public speaking)…

But guess what?

As time goes on..

Things get worse.

We think that if we cover our eyes

Things will go away.

But the problem is just compounding in the background

And getting worse. 

Which brings us to starting all over again…

Forgetting that even if you feel like you are behind..

Struggling to keep up?

IT IS EASIER TO KEEP UP THAN CATCH UP

^^^ read that again…

This emotional cycle of change might sound familiar to you:

Stage 1: Uninformed optimism →   you know, when you start something new. You are motivated. Excited. 

Stage 2: Informed pessimism  –>  you start to think ‘this is hard’…”I am not sure I can do this”…<<< bit like a few weeks in to parenthood…

Stage 3: Pit of despair –>   you feel low….and look for the next shiny object to give you that UNINFORMED OPTIMISM again 

And we are back to Stage 1 and we repeat AGAIN…

That is the yoyo dieting cycle..

UNLESS>>

We make it through to 

Stage 4: Informed Optimism   –> you accept where you are now. You have that self-awareness. Focus on progress not perfection and although it may seem slower, is actually FASTER because you don’t give up and end up back at Stage 1…

Stage 5: Success and fulfilment   new habits are forming. You get a real reward and feeling of achievement …

I will be going over this in a bit more detail inside our September Reboot programme which is now open 🙂 

Specifically for women 40+ who pretty much know what to do but need the accountability to do 

So they can get fit, tone up and develop a better relationship with food…

If you’d like more info

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

I’ll leave you with this…

Change is hard..

But at the same time it is the best thing in the world…

as Albert Einstein apparently said:

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”

Because when you think about things like this and remember that the chance of you being born and here today are something like 400 TRILLION TO ONE…

It makes you think:

Are we here just to ‘get through it’ or are we here to make a difference and enjoy it?

Matt

Posted on

Questions- ( Reboot )

 (Reboot)

Just in case you missed it…

We’re taking on 15 women 40+ for our September Reboot challenge. 

This can be done with us in-person in our private ladies only studios. Perfect for women in and around the Marlborough and Devizes areas. 

Alternatively, you can do everything from home. 

This Reboot programme is specific for September for those who have let things slip in the past months.

Whether it’s from going on holiday (or staycations) to bbqs, to going out for lots of dinners and drinks with friends… 

This 8 week program is here to Reboot your fitness, increase your energy, and help you develop a better relationship with food…

We’ve been getting quite a few questions since my last email so I thought I’d answer some of the most common ones: 

Q: “What if I haven’t exercised for ages?” 

A: No problem, we’ve got you covered. If you’re a complete beginner, we’ll start you off slow, it is YOU vs YOU! If you have experience with exercise but it’s been a while, we’ll accommodate your current level of fitness. 

Everyone is in the same boat. We don’t work with bodybuilders 🙂 

Q “What’s included in the 8 weeks?” 

A: In short, everything you need to transform your fitness and shape in the most easy and fun way. We cover your training, nutrition and coaching/accountability to ensure you get the results you want, using our 3F accountability system. 

Q “What happens at the end of the Reboot”

A: At the end of the 8 weeks, you’ll have drastically improved your fitness and strength levels. Have a new found level of energy from the moment you wake up. Improved your overall mood and decreased stress levels, plus you’ll have toned and shaped up, and feel confident about your ability to stay on track and get back on track (no more beating yourself up) 

If you’d like to get more info about the programme

Message me with the word; 

‘Reboot’

And I’ll get you the details

Speak soon 

Matt

Posted on

What happened to Jane?

What happened to Jane?

Got this comment from Jane last week

Who commented on this post here (a video of Jane talking about her transformation)

And it’s great to see ladies like Jane…

Progress more (see picture)

Our September Reboot Programme opens up next week…

Now that Summer is coming to an end it’s time to take back control of your health, fitness and energy..

This programme is for women who:

👍 are least 40 + (we work with ladies in their 40s, 50s, 60s, 70s, and 80s)

🍷 Has enjoyed themselves over the Summer (maybe a little too much!😉)

🚫🔥Has lost motivation to exercise for a while 

💩 Has had a dip in energy levels/feels sluggish and tired

            🙅‍♀️ Doesn’t look/feel as good as they would like to 

🙌 Wants to make a real positive change to their health and fitness

With our 8 Week Reboot programme you’ll discover the most effective, fun way to transform your body and fitness!

✔️ Get toned and look great! 

✔️ Have bundles of more energy 

✔️ Feel stronger and leaner 

✔️ Decrease stress levels 

✔️ Transform your overall confidence levels 

✔️ Plus much more! 

If you’d like more info, message me or comment below with ‘Reboot’ 

And I’ll get you the details.

Matt

Posted on

Why “it’s not working”…

Why “it’s not working”…

Back when I really struggled with public speaking…

^^^ as in, red in the face, shaking…

It seemed like I would try so hard but just get the same results over and over again…

Red in the face shaking…

Hence why I would go straight back to my old ways / habits..

That is, avoid it at all costs.

Cover my eyes and hope it all goes away..

Only for this problem to compound…

And get worse.

When I then had to present..

It made me even more anxious…

It was even harder..

Why am I sharing this?

Well, where I was right then was 100% down to my previous habits…

I was where I was due to my habits.

If I wanted to change I had to change my habits..

And some of my changes I started were sooo small,

From putting my hand up in a small talk and asking a question I actually already knew the answer to..

To write down my goals and journal…

We know that 80% of people can’t visualise themselves achieving their goals..

And just 3% of people write down their goals..

It begs the question..

Do we need to start smaller?

Make it so easy we can start today..

You see, our emotions, states, traits and moods are actually habits..

Whether we know it or not,

We have a strategy and a set of habits that will either give you energy 

Or take it away…

The easiest thing to change right now?

Is something you already DO…

And this is something we go over in our Reboot Programme starting in September using the “If…Then…In That Case..Because model.

For example:

if I stay up later than 10pm

Then I always grab something from the fridge I don’t need

…In That Case I’ll get into bed and read at 945 & have a protein or veg based snack in the fridge if I need it

Because  I want to feel more confident / lose weight / reduce medication…keep up with the kids /grandkids. 

Making associations allows you to take ACTION based on how you want to feel rather than how you currently feel 

^^^ read that again 

And action gives your brain evidence, evidence creates confidence to give you the courage to keep going

And create new, positive habits to get fit, tone up, feel in control with your food again and get more energy.

Just like we do in the Reboot programme starting from next week.

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

Matt