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