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Size 18 to 14!!!

Happy New Years Eve 🎉 

Got this message from Cathy last week (see image)

Well done, Cathy 👏👏👏

You can watch Cathy’s story on our website here:

www.FruciFit.com

And if you’d like to join Cathy and Co on our January 28 Day Kickstart

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

Matt “see you next year” Fruci

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Motivation isn’t your problem…

I spoke about motivation the other day.

How it’s so up and down.

For all of us.

Many days go by where I think:

‘I can’t be a$$ed…​​I feel tired”

^^ Or worse, I take it out on loved ones by being grouchy…

I basically feel like I lack motivation…

But the interesting thing?

It’s often because I don’t have the clarity or plan down into simple tasks where I know what to do.

I haven’t set a time frame where I’m commuting to doing the things that CREATE MOTIVATION 

^^ after all, motivation isn’t just given..

You see, back in 2001, 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 REASONS why you even bother to think of exercising (more on that tomorrow)

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:

‘During the next week, I will partake in at least [10 minutes]  of [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%

The reason for there being such a high success rate in group 3 is because of something called..

​​Implementation Intention.

“When situation ‘X’ arises, I will perform response ‘Y’”

THIS IS THE KEY to you finally being successful with your health and fitness goals​​ [in fact you can apply this to absolutely any goal that you set]

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 why just saying “I want to lose weight” is not enough

MOTIVATION was probably never the problem.

(you wouldn’t be reading this otherwise..)

Having the right plan in place probably was to create the leverage to do it…

Simple? – Yep

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

Start this now.

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

‘today, I will partake in at least [insert time] minutes of exercise at [TIME] in [PLACE]”

As Woody Allen said:

​​80% of success is…….. ‘Showing Up’ 

And this is one of the things we go over in the January 28 Day Kickstart. 

This is specifically for Wiltshire ladies 40+ and 50+ who want to drop a few lbs, kickstart their health and fitness, and feel in control of their food again. 

Message me with “Kickstart” and I’ll get you the details. 

Matt ‘motivation’ Fruci

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Message from Paula…

Wow

This sums up why we do what we do here at Fruci Fit.

Here’s a message from Paula one year on (see image)

Not much else to say.

Other than our next 28 Day Kickstart begins in January.

Specifically for women 40+ and 50+ who pretty much know what to do but want to accountability, kick up the bum and plan to do it 

Message me with “kickstart” and I’ll get you the details 

Matt

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“How do I get motivated?”

“How do I get motivated?”

“What’s the key to motivation?”

“I get motivated at first but can’t figure out how to stay motivated long-term.”

The most common question I get is:

 “how do I increase my motivation?”

It’s the wrong question, though.

You don’t need to figure out how to get or stay motivated. 

Motivation will up and leave quicker than it came…without warning or even a goodbye.

Motivation doesn’t last, either…

You will always fluctuate through highs and lows. 

Sometimes you will be highly motivated.

Not knowing ‘why’…

Other times you’ll have no motivation at all …

No matter what you do (it seems)

There’s no magic trick, spell or potion that’ll crank up your motivation and keep it humming on high.

But there is something you should know.

If you find yourself needing motivation, consistency is your answer.

It’s a catch 22,

because most people need motivation to be consistent. 

But most people don’t know how long they need to be consistent for …

Knowing this will give you massive power.

Consistency is the key to progress. 

Progress is the key to motivation and motivation is the key to consistency.

If you’re lacking in motivation, challenge yourself to be consistent for a set period of time. 

It can be 7 day.

 5 days, even. 

Or even just for today.

Say to yourself ‘just for today’

Just pick a time frame to be 100% consistent and follow it to a T.

You will see progress. You will get more motivated, you will be more consistent.

Remember —> everything you want begins and ends with consistency. So above all else, aim for that..

“JUST FOR TODAY”

With ONE thing. 

Water?

Protein each meal?

A walk?

A workout?

It doesn’t matter what..

But it does matter that you DO…

Anyway, our 28 Day January Kickstart specifically for women 40+ who know what to do but need the accountability and plan to DO IT starts from Monday 10th January.

Comment ‘Kickstart’ and I will get you the details. 

Matt

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DNA diets?

DNA diets?

Making a tower of cushions…

Going into the shower and pretending it’s “elf school”…

Empty cardboard boxes …

Baubles on the Christmas tree..

^^^ probably the most played with toys from my make over the past few days 

My point?

It’s always the simple stuff that works..

And this brings me on to DNA diets…

Sounds cool, right?

Know what to eat based on your DNA.

Sounds sciencey…

YET, the actual science right now says that choosing foods based on the current DNA tests they tell us to do for a £100 comes to conclusions that are about as weak as saying:

“people carry umbrellas when it rains. Umbrellas cause rain…”

Now, in the future, we will be using DNA tests to help us inform choices about nutrition or at least health in general, I am sure (along with tests on our gut health aka our poop)..

But right now? Even an $8 million study didn’t find any link between genes and diets.

Plus, what do you actually do with this information they give you?

Let’s say it says to eat more veggies, fruits, exercise more and a bit more protein.

Well, I’m guessing you knew that already, right?

And it’s the same intolerance testing…

Great on paper.

Find out which foods you’re intolerant to.

But the truth is,

It’ll probably just give you sooo many foods

That you end up eating less bread with delicious spreads and fillings…

Less carbs (and thus less fermentable fibre which causes bloating)

And maybe less junk / cake because it said ‘no dairy’…

Which all

Makes us eat fewer calories …

And that’s the power of a placebo effect..

But given that most people know what to do…

Why is it so hard to stick to?

Well, when we start out in the 28 Day Kickstart,

We have an initial one to one to put together YOUR plan (not my plan, not Karen’s plan, or anyone else’s plan)…

And something that’s REALLY interesting

Is how everyone defines eating “healthy” slightly differently:

“I eat well, I’m a veggie, I don’t eat meat”

“I eat well, I eat lots of oily fish and lean meat”

“I eat well, I eat no carbs”

“I eat well, I eat lots of fruit and veg”

“I eat well, I never eat fruit or carbs”

You get my point…

And that’s the problem..

We become attached to one diet

One way…

When actually

You need to find your way..

Just like we do inside the 28 Day Kickstart

Because right now…

Support and accountability

Is the biggest indicator for the success of any transformation..

It is the key component behind why people can stick to something..

Just like the ladies here have said

If you’d like to join Deborah and co on the next 28 Day Kickstart specifically for women 40+?

Just message with “28 Day” and I’ll get you the details.

Can be done with us in-person in our private studios in Marlborough and Devizes

Or all from home (as Deborah did, that interview was the first time we ever met in-person)

Matt

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Intermittent Fasting?

Intermittent fasting?

Merry Christmas Eve 🙂 

​​“Is intermittent fasting good to help me lose weight?”​

A question I had the other day. ​​

It’s pretty trendy right now…

And although seeing the media hype it up like it’s some big secret makes me want to call it a fad…

It’s actually a useful tool in the toolbox …

In fact, I did it years back when I was studying at Oxford Brookes University.

I would leave my house at 5am, drive to Swindon, get the bus to Oxford, study, work in labs etc (where you can’t eat) and then eat my first meal / lunch on the bus on the way home at about 2pm..

Before going to do personal training…

This SUITED MY LIFESTYLE…

And actually allowed me to drop body fat, get in the best shape of my life and still enjoy some great food in the evening with Mrs Fruci 

Simply because I had ‘saved up’ calories for later…

so in short, it can be a good tactic…

let’s say you skip breakfast and only 2 meals a day…

Your chances of overeating on calories that day may be lower…

Which means you will lose weight. 

Calories in, calories out, is the key to weight loss…

Fasting MAY also help people better control their blood sugar levels and regulate hunger…

In short, fasting can be a simple way to reduce calories without having to count them.

HOWEVER…

For others?

It results in a restrict – binge scenario.

All you think about is food all day. 

You stare at the cake cake in the office all day

Tell everyone you are intermittent fasting

And then have it anyway..

…followed by the F it Mindset, start again Monday…​​​​

Take Home:​​

​​Ultimately, losing body fat will improve the health of most people, regardless of whether you did it by fasting or not.

The principle behind this is creating a calorie deficit. Which means more out, less in. ​​

The TACTIC you use to get there has to fit your lifestyle.

Don’t like eating breakfast and feel like you’re forcing it down?

Why not delay it until mid-morning and see how you go? 

That might delay your lunch and

Maybe it’ll help you if you struggle at that mid afternoon crash time of the day?

Enjoy breakfast?

Keep it eating it. Just be sure to control your portions in your meals 🙂

I went into this in more detail in this video HERE

But I get that you probably know that already.

In fact, through working with thousands of women and helping them create a positive relationship with food, there are 3 things that seem to work:

1) A simple personalised fitness and food plan that gives you the freedom to eat the foods you love (including your prosecco and Gin and tonic…) but some structure so you know what and when to eat so you can lose weight (and stick to it even on your busiest days)

^^^ As you probably have enough choices to make on the daily, right?

2) ​​​Accountability so you do the things that you know you need to do (and get a nice polite kick up the bum to help 😉)

3) Support from like-minded ladies all in the same boat looking to tone up, get fit and have some fun doing it so you don’t lose motivation when it gets tough…​​

If these 3 things sound like they’re what you need?

Then you might be interested in our 28 Day January Kickstart for women 40+ who know what to do but need the motivation, step by step plan, and accountability to do it. 

Want more info?

Just reply with ’kickstart’ and I’ll get you the info…

So you can build habits and fitness & food plan that fit your lifestyle, just like Claire said (see images) 

I’ll leave you with my one of my favourite quotes:

“In the end, you have greater control over your actions than you do your results. Your results are created by your actions “- Brian Moran

Matt ‘fasting?’ Fruci

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Self Sabotage? Ask these 4 Questions…

So yesterday I wrote about self sabotage and self belief. 

Today, I want to share my 4 simple questions to help you overcome self sabotage. 

You see, we talk about self sabotage like it’s a thing separate to us.

But what if self sabotage was actually the result of you perceiving the benefits of self sabotage as more rewarding than not?

Hear me out. 

I spoke more about this here

But if you’re with me now, grab a pen and paper and let’s work through these questions together.

I’ll say now that most people won’t do this.

And if you struggle with self sabotage

Then I’ll say that unless you get a handle on your habits, then you’ll always fall to your lowest level of training when stress comes.

We can do all of the keto, fasting, and shake diets we like..

But if our habits and relationship with food isn’t in place?

We will always go back to our lowest level of training.

Anyway, now for the questions:

1) What is the behaviour that is stopping 

you from closing the gap between where 

you are now and where you want to be?

2) What are the benefits of doing that 

behaviour? 

(Example: If the behaviour is 

eating chocolate, maybe (a) you get some 

comfort, (b) you have finished work, or 

(c) it’s quick and easy.

If this behaviour is smoking, consider that the benefits may be that it calms you down, forces you to take a break etc)

^^ note down the benefits 

3) What are the costs of this behaviour? 

(Examples: your integrity, feeling rubbish 

about yourself, not getting results, monetary costs of binge eating, costs to the climate in food waste by eating more (as one of the ladies mentioned last week as her “why”).

4) What might happen if you don’t get a 

handle on this? Health? Family time? 

Everyday tasks? Happiness?

And a bonus one:

5) What would make you most satisfied?

No judgement.

Just make the choice that gives you the most satisfaction.

Only you can decide whether short term gratification or long term happiness and fulfilment is more satisfying .

Matt

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How to 🛑 self sabotage

How to 🛑 self sabotage

“I can’t do it”

^^^ my 4 year old daughter said, whilst on the high ropes

And something I’m trying to teach her is to just ask for help

Rather than go into the ‘I can’t do it’ mode..

As it often results in frustration…

Just saying those words to yourself 

Literally puts you down…

Try it..

And often stops you even being able to make a rational decision. 

And it reminded me of when I was at Tae Kwon Do as a kid. 

I did pretty well in the end. even being asked to teach. 

Although I rarely did any teaching as I couldn’t get my words out. I was too nervous. 

Worried about what others were thinking. 

Didn’t like other looking at / or judging me. 

Would go bright red in the face…

Probably because I told myself 

‘I can’t do it’

When actually what I should have said was that

‘I can’t do it, yet”..

Anyway, we used to have this mantra:

“DREAM IT. BELIEVE IT. ACHIEVE IT…”

And – of course – being only 12 at the time, I had no clue what this meant anyway. 

But what I’ve found to be true NOW after coaching thousands of people..

is that there’s a BIG step between ‘believe’ and ‘achieve’…

That step being…

 Doing!

Because here’s the thing:

Everyone has self-belief. 

Everyone has confidence. 

Whether they exercise every day, once a week or haven’t exercised in years. 

Whether they define themselves as  too old or too unfit… 

Everyone has confidence. 

The difference?

The THOUGHTS in your head you CHOOSE to believe at that moment in time..

Which will – eventually – determine what you do

And how you feel.

^^ just last week I felt rubbish and was putting myself down…the reality was that I was just a bit under the weather and tired…

You see…

I hear things like:

 ‘I have no willpower’. “I have no motivation’…

but what if I told you that it’s not a lack of willpower? 

But actually the thoughts you CHOOSE to believe?

Can I challenge you just for today to slow down and challenge your thoughts? Notice what you are CHOOSING to believe? 

Rather than fighting the fact you might be a bit tired…

Feel your feelings..

If you are tired?

What would your best self do to get more energy?

And – if you’re really ready for a challenge – I challenge you to take action WITHOUT having self-belief that you can do it?

Tomorrow, I’ll be sharing my 4 simple questions to overcome self sabotage.

Matt

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The Last Supper Effect….

Have you ever had that ‘one’ last blowout on all the foods you love before starting a new diet?

​​​

Me, too…

And it’s not uncommon for some of the ladies who I’ve worked with to tell me how they eat their kids chocolates and have to replace them (multiple times) before this ‘new diet’ comes along..

You see, you are NOT ALONE..

even though you probably know from reading my stuff that NO FOOD IS OFF LIMITS…

It is only human nature to associate a new diet with scarcity / deprivation. Which results in you thinking that you need to stock up.

They term it ‘The Last Supper Effect” and even found in research that when they tell me people that they are about to go on a diet, they gain weight in the time they were told about the diet and the time to start.

So where does this come from?

Well, it’s partly the ‘diet’ culture.

They tell you that foods are bad.

And the only way to get around this if you suffer from this?

Is to STOP restricting foods.

The most ironic part for me is how restricting so called ‘bad’ foods to be healthier…

results in behaviours, like binge eating, which are actually worse for your health…

​​In fact, some of the ladies I work with mention how they just eat anything and everything when they start a diet. 

Even foods they wouldn’t normally eat…

With Christmas around the corner.

It’s easy to think “I Will start in January”

But researchers have found something really interesting.

In fact, when I was doing my postgraduate research into low calorie diets and Type 2 diabetes,

We found this too.

What happens is that when people know what’s about to happen:

“I’m going to give up all of my foods and detox in January”

We eat more of it NOW.

Which means we gain weight now 

And then have more to lose in January. 

So why does this matter?

Well, sometimes we assume that if we do nothing …

Nothing changes.

But what we forget is that just like small positive habits can lead to long term transformation (like the ladies here  https://frucifit.com/who-else-wants-results-like-this/)

It can also work the other way.

There will always be Christmas’s

Birthdays 

Lovely, tempting food…

And the only way to manage this and ditch the yo-yo dieting cycle?

Is to learn how to manage your relationship with food 

And exercise…

Knowing that you don’t have to do it all to get results (in fact, imagine if we were consistent with 80% of what we set out to do?)

If you haven’t got a copy of my free Christmas Survival guide yet where I show you how to enjoy your Christmas whilst curbing cravings and feeling in control, just comment with ‘Christmas’ and I will send it over. 

Just out of curiosity, are there any foods that you feel you can’t eat in moderation?

Are there any foods that you eat freely in moderation without guilt?

Matt “last Supper” Fruci

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Trying a vegan diet?

Trying a Vegan diet?

With January around the corner

I’ve been asked about what to try in January 

From vegan and keto to carnivore, shakes and calorie counting. 

I was then asked about whether you need to supplement on a vegan diet.

They had just gone vegan for health reasons and were told they can get everything from the diet.

They don’t want to eat ‘processed food’ or ‘fake processed meat’…

Which – I’ll be honest – will make it more difficult to cover your nutrients in order to be OPTIMAL..

(notice, I didn’t say survive…)

Now, this is not my opinion

This is just what Science says..

And I want to say first and foremost

That I will always put science over my own beliefs

Because – well – our beliefs can make us pretty biased..

So…

Put simply,

Vitamin B12 is one that you will have to either get from:

A supplement / pill / injection

Or

Fortified foods (some cereals, nut milks, nutritional yeast will have it)

Without Vitamin B12?

Red blood cells may not function properly 

And you may experience tiredness, lack of energy, mouth ulcers, psychological issues / depression, and even pins and needles. 

You might have heard that you can get:

Iron, calcium, zinc, choline, and omega 3 from a vegan diet..

Now, you can get them from plant-based foods. 

But when you look at studies looking at large populations?

It seems people following a vegan diet tends to lead to higher deficiencies..

Thought to be because your body doesn’t absorb as much nutrition from these plant based sources and / or you have to eat so much of them to get enough…

Example being that the type of iron found in beans and spinach is not so easily absorbed by the human body compared to the iron found in red meat.

Now, this is not to say you can’t do a plant based / vegan diet and be healthy..

Far from.

Many people do fine.. providing they do pay more attention to these minerals and vitamins. 

And after all, cutting out food groups gives you a reason to say to no to most cakes, biscuits, and limits your food choices

Which can make it easier to eat less (although that is changing with all the vegan cakes, pastries, burger and chips etc)

But if it were me going vegan?

Based on what the science says, I’d probably supplement with:

-Iron

-Vitamin B12

-Omega 3 (look at algae supplements for alternative to fish)

-Calcium 

-Zinc

-Choline

-Vitamin D3 (even if you eat fish, eggs, meat and dairy, I’d still recommend this one)

To decrease my risk of anaemia, bone fractures, and even depression…over TIME…

I hope this helps…

Because – ultimately – your reason for eating ANY way or doing ANY type of diet… 

Has to be the right one for you and your lifestyle. 

I mean, one of the ladies did it purely for ‘health reasons’ 

but didn’t get on with it and felt so much better eating some fish, eggs and some meat again. 

Interesting part 

Is that she said 

‘I feel bad about it as I was committed to being veggie and still eat mostly veggie stuff. Just can’t believe it took me so long to work it out. 

I am most pleased about getting up so early for the exercise and I seem to manage to pack in loads now 

and have more energy that makes me feel in control and able to control other habits”

Like I side, the most important part 

Is that you do what makes you happy…

Aligns with your values..

And gives you

energy, mood, body, and – dare I say it again – happiness

Matt ‘supplements’ Fruci