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What happened to Sue-

Got this message from Sue last week (see image)

Well done, Sue!

Love this 👇

“My relationship with food is best it’s ever been”

Despite knowing what to do from doing every diet and slimming club out there ..

There was always one element missing.

That control of the “food monster”

And guess what?

This doesn’t mean being ‘perfect’ every day…

But just focussing on the small, seemingly insignificant things day in day out.

Because these small things are actually big things..

When we are talking about how you respond to ‘going off plan’

‘Messing up’

“Giving in’

All these things that are actually ON the way to your success…

You can either dwell on it.

Beat yourself up for a day…(or more)

Or learn from it..

And make the choices that make you HAPPY.

Matt

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Short on time? Try this

Short on time? Try this

“I think I should vary my food more”

^^^ question I had last week

My question back to you?

“Why do you want to vary your foods?”

And the reason I ask is sometimes people 

Assume you have to vary your meals and foods all of the time.

But do you?

I mean, most people struggle for time.

They look at a sample meal plan and see the shopping list and think “I’ll do that when I’ve got time” (which never happens)

Is “I need to vary my food but I don’t have time”

Really a story we tell ourselves to put things off?

Well, here’s what the research says:

Those that keep weight off long term (lost at least 10kg and kept it off for longer than 10 months)

Tended to actually be in quite a set routine.

You know, like the same breakfast Monday to Friday ..

Maybe a bit different at the weekend. 

There were no magical diet foods.

Just consistency and routine.

And it’s no wonder..

It means that you rely less on willpower.

As you have fewer decisions to make. 

And given that most people “don’t want to think about food all of the time” 

Can be a tool in the toolbox to help you feel in control of food and make your fitness and health plan fit your lifestyle.

Just like we do in the 28 Day Kickstart.  

Specifically for women 40+ and 50+ who want to get fit, tone up and feel in control of their food again (even though they probably know what they need to do already)

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

Matt

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Short on time? Try this!!

Short on time? Try this

“I think I should vary my food more”

^^^ question I had last week

My question back to you?

“Why do you want to vary your foods?”

And the reason I ask is sometimes people 

Assume you have to vary your meals and foods all of the time.

But do you?

I mean, most people struggle for time.

They look at a sample meal plan and see the shopping list and think “I’ll do that when I’ve got time” (which never happens)

Is “I need to vary my food but I don’t have time”

Really a story we tell ourselves to put things off?

Well, here’s what the research says:

Those that keep weight off long term (lost at least 10kg and kept it off for longer than 10 months)

Tended to actually be in quite a set routine.

You know, like the same breakfast Monday to Friday ..

Maybe a bit different at the weekend. 

There were no magical diet foods.

Just consistency and routine.

And it’s no wonder..

It means that you rely less on willpower.

As you have fewer decisions to make. 

And given that most people “don’t want to think about food all of the time” 

Can be a tool in the toolbox to help you feel in control of food and make your fitness and health plan fit your lifestyle.

Just like we do in the 28 Day Kickstart.  

Specifically for women 40+ and 50+ who want to get fit, tone up and feel in control of their food again (even though they probably know what they need to do already)

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

Matt

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What happened to Sarah!!!

What happened to Sarah

Wow!

Got this message from Sarah last week (see image)

Happy Anniversary 🎉🎉

✅ 6 stone 2lbs lighter

✅ running 7 miles

✅ and went to a self defence class

well done, Sarah! 👏👏

It’s been amazing seeing your confidence grow and have you part of the Fruci Fit community .

If you’d like to join Sarah and co

Message me with “kickstart” and I’ll get you the details for our next Kickstart for women 40+ and 50+ who pretty much know what to do but just don’t do it…

Matt

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What would be different?

What would be different if you could enjoy exercise and “feel more alive”?

A lot of people fear exercise..

Don’t enjoy it…

So stick to what they know. 

Which is better than nothing for sure, but if you do what you’ve always done you’ll get what you’ve always got…

As scary as it is?

What would be different if you could enjoy your exercise?

With your body?

Mindset?

Health?

Fitness?

Matt

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” I don’t feel committed enough…”

 “I don’t feel committed enough…”

“And I don’t think I commit to it right now”

This is something we hear a lot.

And the best thing?

This is actually a good thing.

And probably means you need it more…

As we fit this to your lifestyle.

You see, I was chatting to someone the other day 

Who said “I’m an all or nothing person so don’t think it’s the right time …”

Thing is, if you can do it when it’s not the right time..

When can’t you?

If you can find a plan NOW and make a start?

When can’t you do it ?

I spoke about this more here: https://fb.watch/b7yod5K4ls/ 

But don’t just take my word for it…

As some do the ladies for their first weeks done ✅

Even when they didn’t think they could do it after a busy day (which zaps your energy for sure).

As we say, focus on how you want to feel rather than how you currently feel.

Matt

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How to lower your stress levels…

How to lower your stress levels..

Everywhere you look at the moment it’s all about ‘lowering’ stress.

Reducing it / minimising it / getting rid of it etc.

And this is all well and good. There’s a time and place to do this, for sure.

But if you’re trying to change, be it with your career, body, fitness or health?

STRESS IS INEVITABLE

So, is it really about ‘reducing’ it?

After all, that will keep you in the same place you are now, right?

Making it easy to say:

“I’m too unfit”

“I might not be able to handle it”

“I have too much on at the moment?”

Sound familiar?

And it is probably why so much research is out there now on how to MANAGE stress…

Now, I’m not saying I’ve got this ONE secret answer.

But I hope this might help. But like anything, it only works if you do it.

As they found on “Eat Well For Less”.

You see, this family was spending money on eating on the go, takeaways, impulse buys at the supermarket <<< Which make up nearly 40% of some people’s purchases…

And not only were they spending more money…

but they weren’t even eating nutritious foods to help them lose fat, improve their health and have more energy…

Because they were always ‘on the go’.

And although it seemed like life was so stressful that they couldn’t  make time to cook and plan, they actually wasted MORE time and money nipping out to the supermarket through not being organised.

So, here’s my advice:

1) Put a time in your diary (10 mins) where you plan AT LEAST a few meals for the week ahead and get your shopping list done

2) Put a time in your diary to get the shopping

3) Do the following so that when you’re super short on time and life takes over you have the ability to stay on track and MANAGEMENT of stress improves):

* Keep 6 protein snacks handy (eggs, yoghurt, tinned fish, smoked salmon, cooked chicken, bean salad)

* Have a fruit bowl stocked up and take a piece with you when you leave the house and leave it in your car just in case your day RUNS you and you need up h-ANGRY driving past the takeaway…

* Plan your meals with the next meal in mind: Example, you can turn today’s Sunday Roast into tomorrow’s stir fry. Tomorrow’ s stir fry into Tuesday’s Wraps…

* Keep some ready meals in the freezer (there are plenty of great ones available )

*Pick up some ready made soups

All of the above might not be ‘perfect’

But better is still better…

And there is more…

Time and time again

Research is showing that adding exercise into your day actually IMPROVES your ability to handle stress.

In participants exposed to ‘stress’ in these studies..

Those who participated in exercise had less of a decline in their mood after the exposure. 

And this is consistent with findings around mental health too…

Like I said, this is not the ONE secret..

You have to probably do more than one..

You will also need to do it more than once..

But it is always the small, seemingly insignificant things that add up.

Remember, it is the direction that counts..

Matt ‘stress?” Fruci

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Am I fit enough?

Am I fit enough?

“What If I’m Not Fit Enough?”

I get it is tough to know where to start sometimes.

Not to mention 

How to get motivated to do it. 

It’s a bit like the chicken and egg …

Is believing that you’re not fit enough

Causing you to feel demotivated?

OR

What if you didn’t need to feel motivated to start?

What if ACTION

Actually came before motivation?

I had a question last week:

“I just need to get back into the habit of exercising twice a week again as I know I feel better”

My response?

What if you didn’t need to ‘get back into the habit’

But you just needed to do ONE session today…

No matter how small?

Because that is where it all starts…

To get away from the pain of ‘low energy’

‘Thinking you should do more’

‘Feeling overwhelmed’

‘Unfit’

‘Not liking what you see’

Towards pleasure…

“More energy”

Which just so happens to be the best way to motivate yourself.

Now, to do this

You have to make it SIMPLE and CONVENIENT.

If it is not simple and convenient?

We won’t do it.

That’s why we have so many live workouts throughout the day (615, 7, 8, 930, 1245 and 1845, 1900)

As well as in person in our private ladies only studios in Marlborough and Devizes…

And put together a step by step plan in our kickstart one to one so you know where to start.

Our philosophy is always YOU vs YOU…… remember the right pace is YOUR PACE. And 1% better each day is still better.👏👏

Whether that is in your energy and the way you feel

Or improving your mobility, confidence, strength and flexibility to get up and down from the floor with ease again

Just like Linda and co explain in the images 

If you’d like more info about our next ‘Kickstart’ specifically for women 40+ and 50+ who want to get fit, tone up and feel in control of their food again

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

Matt

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Why do I crave junk food?

Why do I crave junk…

“Why do I crave junk even when 

I know I need to eat better to feel better”

^^ sound familiar?

I get that.

This is why I covered this in a podcast.

You can access this below:

IF YOU HAVE AN IPHONE / IPAD: https://podcasts.apple.com/gb/podcast/why-do-i-crave-rubbish-food-when-i-know-i-need-to-eat/id1469685325?i=1000550200145 

IF YOU HAVE GOOGLE OR ANDROID PHONE: https://open.spotify.com/episode/37JvAUGQi8w4BTpJp7FdDW?si=IkGab0UfQgCqiXi5o-qiJQ 

Or 

Watch on Youtube here: https://youtu.be/sDdOlhdiUiY 

Matt

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How to stay on track at the weekend…

How to stay on track at the weekend

Monday to Friday

You stay on track

Drop a few lbs

“It’s going great”

Only for the weekend to arrive…

And that ‘plan’ you had that worked so well during the week?

Goes out of the window.

I get it.

You want to enjoy yourself..

Meals out 

See friends and family 

And be a bit spontaneous with it..

But what if the reason the week works so well

Is because you have some kind of plan or routine?

So is the answer to plan your whole weekend?

Well, not quite..

But have SOME plan.

Even if that plan is to give yourself permission to eat what you want at the meal out Saturday

You see, you might not think that is a ‘plan’..

But you now have PERMISSION.

So rather than saying 

“I will try and be good today..fingers crossed” (knowing you probably won’t say no if offered the pudding)

And then beating yourself up (which is exhausting)

“F it…I might as well start again on Monday”

^^ Which will write off every weekend…leaving you frustrated as ‘nothing seems to be working’

The NEW WAY?

Gets you back to plan on Sunday.

What would be different if you just got back to it on Sunday?

If you had 4 more ‘in control’ days a month?

That’s all for today.

Tomorrow, I will be writing about why we crave rubbish when we know that we need to eat better to feel better.

Matt