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 What happened to Lynne?

 What happened to Lynne?

I was chatting to one of the ladies the other day who was in her kickstart session 

(the initial one to one we have where we put together your starting step by step plan)

And she mentioned how losing 3 stone just seemed like such a big thing

It seemed so far away…

And overwhelming.. 

And I get it..

But what if you could feel different in just 1, 2 or 3 weeks?

Sure, maybe not lose 3 stone in this time..

But be more in control of food?

Flooding your brain with endorphins by exercising and surprising yourself by actually  doing it? 

Having more energy?

Quieting the ‘monkey on your shoulder’?

Just like Lynne has (see image)

I’ll be sharing some of the exact strategies we use inside our Programme in my FREE doing a live talk entitled:

How to overcome comfort eating and start to feel in control of your food again

This will be live TOMORROW on Wednesday 20th of October at 8 pm in my free group “Ladies Get Fit with Fruci Fit”.

^^ that is this Wednesday (isn’t time flying?)

If you would like to join in or access the replay of the training just join the group below to register:

https://www.facebook.com/groups/407524927211602

Matt

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Am I hungry ? ( psychological vs physical hunger?)

“am I hungry?” (psychological vs physical hunger?)

“Am I hungry”

I say to myself walking around the kitchen..

“What are you doing?”

Mrs Fruci asks…

“I’m deciding if I am hungry” I reply..(even saying that aloud sounds funny, right?)

“Well surely if you’re asking whether you’re hungry, you’re probably not hungry “ Mrs Fruci replies..

Great point..

So I thought I would discuss this in a video and show you 

Exactly how to know the difference between psychological hunger and physical hunger

https://www.facebook.com/MattFruciNutrition/videos/613133173046477

And if you didn’t know?

I’ll be doing a live talk entitled:

How to overcome comfort eating and start to feel in control of your food again

This will be live on Wednesday 20th of October at 8 pm in my free group “Ladies Get Fit with Fruci Fit”.

^^ that is this Wednesday (isn’t time flying?)

If you would like to join in or access the replay of the training just comment below with “comfort eating” and I will get you the details.

Matt “Mrs Fruci Knows Best” Fruci

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” Haven’t been this weight for more than 12 years”

“Haven’t been this weight for more than 12 years”

So I got this message from Sue last week:

WOW, amazing work, Sue.

I mean, everywhere you look, the fitness industry litters Before and After photos – used as a way

to help others believe in the relative companies products and services.

Slimming World.

Herbal Life

Slim Fast.

Cambridge Diet.

All endorsed by slimmer looking celebrities

For sure, they’re eye catching

And we have lots before and afters ourselves here: https://frucifit.com/who-else-wants-results-like-this/ 

And here is one of Sue:

we do see lots of amazing transformations in our Fit For Life Body Transformation Programme – it’s what we specialise in after all

—> specifically for women 40+

But their story is nearly ALWAYS more powerful.

Of course, a picture can paint a 1000 words etc..

But you can’t beat a STORY, right?

Which brings me on to this amazing story from one of the ladies on our Fit For Life Programme, Sue.

Sue saw one of our adverts last year and decided to give it a go to help create a more positive relationship with food and get some weight off. 

She had tried other stuff in the past – the usual things.

And to help explain this,

She did a quick video here:

But this type of result is only achievable by being consistent.

Consistent positive weekly habits regarding nutrition and exercise.

We provide a personalised and totally flexible nutrition system to help out…

So you can still eat the foods you and your family love – even with a sweet tooth.

Now as much as losing this weight and dropping a couple of dress sizes is great…

The knock on effect, as Sue mentions, is how happy she feels.

Confidence, fitness and energy.

It’s an amazing feeling.

And – for sure – everything is just easier when you have more energy and confidence.

I must say that having worked with lots of people over the years, the most common thing is a lack of confidence

When you have low confidence, you might not ‘feel like you’..

We shy away from social gatherings.

We wear clothes that hide the bits we don’t like 

We get less sleep.

We might not speak up in meetings at work…

So by becoming more confident, all of the above can improve.

Sue has actually done most of her workouts from home…although she has come into the studio too.

Unfortunately, most ladies come to me with the ‘experience’ of exercise as something that is boring or intimidating.

Classes can be monotonous and you can easily get lost amongst a large group where no one even knows your name and checks up on you if you don’t turn up or go through a hard time.

And we’ve all felt the eye balls staring at the back of our heads when walking into

a brand new gym…not really knowing where anything is.

To summarise then.

What I believe to be the key ingredients to success to any transformation:

😁 Commit to 3 exercise sessions per week (these can be as short as 5 minutes…1>0)

😁 Commit to making positive changes to nutrition without giving up the things you love.

😁 Do something that is FUN.

😁 Do something where you feel comfortable.

😁 Don’t try and figure this stuff out yourself – choose something where you are supported / encouraged and can get questions answered.

😁 Set a goal but focus more on the daily habits that will help you achieve that goal (this is what we do with the areas of Food, Fitness and Focus)

You DO NOT have to be special.

There is nothing heroic about the above.

Anyone can do it – if they want to.

Sue definitely wanted to.

And she is now at a weight she hasn’t been at for 12 years..

Her story is inspirational.

Which is why I am sharing it on here.

I’ll be sharing some of the exact strategies Sue has been using in my FREE training in my group, Ladies Get Fit With Fruci Fit on 20th October 8pm.

Join the group here:

https://www.facebook.com/groups/407524927211602

Matt

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Struggle with snacking? Try this Surprisingly simple strategy

Struggle with snacking? Try this Surprisingly simple strategy

I got sent some really stats the other day from one of the ladies in our Reboot Programme who saw them on the Covid Symptom study app:

→ almost a third (29%) of those surveyed gained weight since March 2020.

→ This data suggests an average increase in body weight across the country being 0.78 kg (1.6 lbs), 

→ and up to 3 kg (6.5 lbs) in those who reported increased snacking have gained weight. 

→ The factors that may have contributed to weight gain during lockdown include increased snacking (35%), decreased levels of physical activity (34%), increased alcohol consumption (27%) and a less healthy  diet (19%). 

All pulled from the Covid Symptom Study App

And with this above

And what LOTS of the questions were from the ladies inside our Reboot programme..

It is clear that snacking is a big struggle right now…

So I thought I would share this super simple strategy…

(now, notice I did not say easy)…

This is called urge surfing..

You see, you get ‘urges’ all day to do things..

This doesn’t mean you behave in a way that conforms to the urge..

BUT

When it comes to snacking..

The issue is often:

→ You are tired at that time (afternoon or evening)  <<< which means ANYTHING you do will probably make you feel better…(read that again)

^^^ it just so happens that by snacking, your brain creates a link that when you are tired, snacking helps with this….hmmmm. And everytime you do it, that link gets stronger and EASIER to do. It is a bit like having a choice between taking the country road full of potholes and roadworks in Wiltshire vs taking a clear motorway…

→ you are stressed at that time (impacts your pre frontal cortex which impacts your ability to look at long terms benefits rather than short term instant gratification)

What to do instead:

Practice urge surfing…

Don’t fight the urge..

Listen to it

Acknowledge it..

How do you feel?

What thoughts are in your head?

What is your heart rate like?

Who are you with?

What are you doing with your hands?

^^ write that down.

THEN

And this is the big part…

Ask yourself:

HOW LONG DOES THE URGE LAST FOR?

Interesting part?

Not many people actually know…

My question to you today?

Wouldn’t it be fun to find out?

This is just one simple strategy..

A part of many that we use to help you

Which I will be going over in my FREE LIVE Training at 8pm on Wednesday 20th October at 8pm, entitled:

“How to overcome comfort eating and start to feel in control of your food again”

Join the group here:

https://www.facebook.com/groups/407524927211602

Matt

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6 things you probably don’t know about me…

6 things you probably don’t know about me…

OK, you may know some of them

Because I can talk

^^^ a bit too much, according to Mrs Fruci

But, I just wanted to share this with you to show you that it does NOT have to be perfect

You know, all this health, fitness and weight loss stuff

Can sometimes seem like it is all sunshine and rainbows..

So I just wanted to share this with you today….

So here it goes:

1) My first ever time I launched our now signature Kickstart programme for ladies 40+, only 1 person turned up ..

I thought about quitting.

Maybe I should just stick to personal training…

Rather than all of this transformation, nutrition and coaching that goes with it..

Imagine if I would have given up?

None of this would have happened here:  https://frucifit.com/who-else-wants-results-like-this/

2) I have a wheat allergy…which meant years of irritable bowels and quite funny stories (which explains number 3)

3) I once found myself in the women’s toilet in Nando’s (I can explain)

​​​I was tucking in to my hot, spicy chicken

^^^ This was all before I knew I had an allergy. I just thought my dodgy bowels were NORMAL…​​​

On a date with my – now – wife. 

In London..

​​​It was actually one of our first proper dates (yep, we dined in Nando’s and still do). All of a sudden. I get an urge. My stomach felt loose. It was uncomfortable. So I look around…

And can’t seem to see the toilets anywhere

I ask the guy flippin chickens on the grill

who after the 3rd time of asking, points to what could only feel like heaven..

The toilets..

I rush over

Failing to spot that I’ve walked straight into the women’s toilets

Straight into a cubicle

I felt saved..

But then I noticed something..

I could hear women speaking in the toilets…

I thought: Why are there women in the male toilets?

Maybe a cleaner?

Or maybe it was a child with their parent? That happens…

but why would they be in the male changing room? I said to myself (in my head obviously) 

Then it sunk (not my poo)…

I realised that I must have been in the female toilets

So, I waited.

hoping they would go quickly…

​I couldn’t help but think what my – now – wife would be thinking

I was so stressed I wasn’t even hungry anymore

^^^ and that’s saying something​​​​​​

I slowly come out of the cubicle

I then go straight out of the toilet door

Fast pace walk straight to the mens 

And slowly, wonder back to my table

As if nothing had happened….

​​​It took me a while to break the news to Mrs Fruci

Because I was well and truly embarrassed…

​​​​And it’s – a bit – similar in this weight loss game…

4) I nearly didn’t follow my dream of working in nutrition and doing what I do now…

I had just finished my first postgraduate at Loughborough and it was ‘about time I got a proper job’

Society would tell me..

And I so nearly did.

A well paid full time job, close to home.

Not doing what I actually enjoy doing..

I knew it wasn’t right ..

But I want security. 

It was actually Mrs Fruci who talked me out of accepting it…

Instead of getting a secure well paid yearly income..

I did the opposite and went and did another postgraduate course..

Setting my back another £8000…

Interesting part?

I never have to ‘work’ another day in my life now…

Because as I write this to you…

I can happily say

I never dread Monday’s…

I haven’t missed a blog since 2014.

Every, single day.

Because I love it.

It’s a reminder of how decisions can impact your life. 

And of course

It’s not been all plane sailing…

There have been many times where I have wondered whether it is all worth it..

But the impact 

The messages

The feedback

The satisfaction

The trust

Just keeps me coming back every day 

5) I used to call in sick to presentations because I could not public speak..

I’m not exaggerating here.

I was even nicknamed ‘red face’ because I was actually so shy…

I actually could not stop going red in situations when I was uncomfortable.

But without that experience

I wouldn’t be where I am

So was it actually a negative thing?

Not really. At the time, yes.

I used to call in sick to every public speaking event.

Until I couldn’t during postgraduate study when a lot of your course was presenting research .

One of my lecturers, Professor Henry, said to me, in front of everyone:

“What do you want to do when you graduate? Because if you can’t do this you might not be able to do it.”

But the thing that really helped me?

He said that no one would know that he struggled too

And would practice in front of the mirror.

To which I thought:

“You are a professor? Surely you don’t get nervous”

6) I had an eating disorder growing up…

I spoke about this more in an article in the Swindon Advertiser  https://www.swindonadvertiser.co.uk/news/15704587.i-was-scared-of-eating-matt-frucis-journey-from-anorexia-to-personal-trainer/ 

Anyway,

I could go on.

Maybe I’ll share some more another time…

But I’ll leave you with this…

things are never as bad as what we think…

If you believe every thought in your head

You will never do the things you say you want to do

Through fear

Past failures

fear of failing again

Other people laughing at you

and you’ll stay in the same place you are now

Because avoiding the pain of change…

Is pain..

If you’re ready to change?

Join me for my FREE live training on Wednesday 20th October 8pm, entitled:

How to overcome comfort eating and start to feel in control of your food again:

https://www.facebook.com/groups/407524927211602

Matt ‘red faced in Nando’s’ Fruci

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Is cheese ok?

“Is ‘picking’/ ‘ grazing’ OK?

It is mainly healthy foods, fruit, protein stuff, cherry tomatoes, 

Sometimes Ryvita with some cheese on.

I need to stop?”

^^ had this question last week from one of the ladies inside our brand new Food Freedom Programme

And led to a conversation about so-called ‘good’ and ‘bad’ foods (whatever that means)

You know, how she had done WW before 

And cheese was quite forbidden….

But then she had also been told it was good for calcium, her bones, absorption of vitamin D, osteoporosis..

It can get confusing, right?

I get it..

And the beauty of us working together on this

Is that we can decide whether she should ‘stop’ eating cheese

Based on her results.

Because it depends:

  1. Are you getting results right now?
  2. Are you happy with your results right now?

Now, of course, everyone wants to lose 10lbs yesterday …

But she is losing 1-3lbs every week…

And not really finding it hard.

So it is WORKING TODAY..

Sure, it might not work tomorrow, next week, or next year…

But is she sticking to it?

YES

Is she getting results?

YES…

Has she been able to be consistent with it?

YES..

You see, that voice will say:

“Make it harder lose more weight”

But what if that was the reason why you have kept yoyo dieting?

What if finding something that is simple and you can stick to for long enough to see the results you want was the key part?

This is exactly what I will be showing you in my FREE talk on 20th October 8pm in my free group entitled:

“How to overcome comfort eating and start to feel in control again”

Join the group here: https://www.facebook.com/groups/407524927211602 

Matt

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I cried…

I cried…

“I want to go on that”

My 4 year old said, staring at the ghost train at the weekend at Marlborough Mop fair.

And despite the cost being the same as a return flight to Barbados…

We got on the ghost train together.

Waiting patiently on the ride

As Frankenstein and ghosts started making loud noises…

I couldn’t tell whether this would be a big mistake in making her super scared of the dark..

Or whether this would be a good thing..

I mean, I have memories going to Disney Land Paris 

and crying when I met Jafar..

^^^ I was young, it wasn’t recently, and I think I am ready to go back there soon and face Jafar again 😉

So the ride starts

And if you didn’t know you just go up and down on a little roller coaster whilst loud noises, ghosts and Frankenstein jumped out in your face in the dark…

And despite showing no emotions on the ride…

 The conclusion was ‘that was fun” haha

And to think I nearly decided not to take her on it..

And it reminded me of something I was sent the other day from one of the ladies who has finally found something she feels comfortable with through training with us mainly from home but also with us at our private ladies only studios in Marlborough and Devizes..

Which was that 25% of people feel too intimidated to go to a gym..

“Gymtidation’ they call it..

21% of people were worried about looking unfit in front of other people…

And 19% worried about what others would think of them…

Which all contributes to why we are less active than ever right now.

Increasing the risk of issues that come with ageing, like osteoporosis and lack of independence as we age. 

But here’s the thing. 

This is really worrying to me.

As the industry that is supposed to be helping people is actually putting off the people who need it most..

^^ read that again

Because it’s not just women who feel this intimidation around gyms.

When I was just personal training in a ‘gym’ before we opened our studios and home programme..

I would get this from guys, too.

In fact, this is where our Kickstart for women over 40 all started.

When a lady I was working with in a gym…

Felt panicky because it was so busy and just felt everyone was watching.

I started training her in her home. Then her friend also wanted to do it…

Fast forward a few years and we have over 100 sessions a week all specifically for ladies over 40 in and around the  Marlborough, Chisbury and Devizes areas. 

And an awesome community of like-minded ladies..

Helping each other to get 1% better each day.

Even if that’s starting off by doing it at home

Following along with our ‘click n play’ home workouts until you feel confident to come.

This is YOU vs YOU, after all. 

But I get it…

Anything ‘new’ is going to be scary. 

Especially when you think it might be like what you have tried before..

Like never being able to book classes you want.

Not knowing what to do 

Or being left to it in a busy gym full of equipment and bodybuilders…

But like anything.

Public speaking for the first time.

Starting new job..

Becoming a parent..

Going on the Ghost Train

nothing is ever as scary as it seems. 

^^^ ok, apart from meeting Jafar…that is scary. 

Think about everything you ever did…

With that was a whole load of fear and worry..

But you’re still here today

And you go through it.

So take confidence from that.

Just like the ladies have done here…

And you too

Might be on your way to feeling fitter

Saying ‘yes’ to more social events and things you want to do 

Feeling more confident 

Wearing the clothes you want to wear.

I could go on.

It’s human nature to put your attention on the costs of DOING something…

Rather than the costs of NOT doing something…

AKA

We focus on what others will think, what if we fail etc.

Rather than:

What if we succeed, feel fitter, enjoy it, drop some clothes sizes, get more energy

And my final question?

Wouldn’t it be fun to find out?

That’s why I am doing a FREE LIVE training on 20th October 8pm, entitled:

“How to overcome comfort eating and start to feel in control of your food again”

Join me here  ( you will need to request to join):

https://www.facebook.com/groups/407524927211602

Rather than spend more energy worrying about ‘what if’ scenarios?

Matt ’what if’ Fruci

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I’ve only done ” ( insert seemingly insignificant task here ) “

“I’ve only done 2 workouts”

“I’ve only had 3 nights where I didn’t drink”

“I’ve only done my water”

“I’ve only…”

^^ever said that before?

Well, mind your language 😉

You might think you should be doing more..

And maybe you could do more?

Or maybe you did more…when you were 20?

Maybe you know someone doing more than you (even though they don’t have the same responsibilities as you..)?

But here’s my point today…

What if the difference between you finally getting the results you want 

(even after trying everything – from SW, WW, Noom, to Joe Wicks and fasting, keto and hypnotherapy…)

Was doing the seemingly insignificant habits for a little bit longer?

What if you were one week away from getting the results you wanted…

But you gave up?

You see, no one ever asks you:

“Oh hey Karen, how is your bone density doing?”

“How’s your blood sugar levels?

“How’s your risk of Type 2 diabetes?”

“How’s your blood pressure?

“How’s your mood?”

“How’s your mental health”

Unfortunately..

It is nearly always:

“How much weight have you lost?”

And sure – this is important too..

And as you can see here:

we do help you lose weight / fat…

But what if you ended up missing the other wins and achievements

Which meant you didn’t stick to it for long enough to see the results you could have gotten?

This is one thing I will be touching on my FREE training on 20th October at 8pm inside my free group entitled:

“How to overcome comfort eating and start to feel in control of your food again”

To join me, go here:

https://www.facebook.com/groups/407524927211602

See you there

Matt

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Not today?

Not today?

The best part of what I am about to share with you today?

you will be able to apply what I say today without any ingredients, shopping or counting syns, points, calories, greens, reds….

and get dramatic results and EMPOWERMENT..

But only if you do it…

Why?

Well, one of the reasons people struggle with motivation and doing the things they know they need to do?

They feel POWERLESS…

We are almost conditioned to think

“there is nothing I can do…”

“It is just the way I am..”

^^ that’s the Gorilla brain talking by the way 😉

So today is a really simple one you can apply to those situations where you cannot say ‘no’…but want to. 

I remember when I would go to my Nonna’s..

If it was for dinner, ‘you don’t like Nonna’s cooking” << after 5 plates haha

If it was just nipping in to say ‘hi’ << “have some pasta” “Or some juice?, “how about a biscuit?”

they mean well, of course.

Food is love. 

But if you always do things to please others at the expense of you, what results are you going to get?

^^^ read that again .

But what I am about to share is not just for when you are offered food and drink that you do not want..

but also for those times when you are in the kitchen

late at night

and that voice is saying:

“one won’t hurt’

“You deserve a treat”

Here’s what I want you to do today:

1) Give yourself permission to have what you like if you truly want to make that choice and it makes you feel better (even tomorrow)

2) “not today” <<< just say ‘not today’. The only thing that exists  is now, so if you are in control now, that is all that matters. You are not saying ‘never’. Just not today. 

I can’t say this will 100% work for you…

But I know it 100% won’t work for you, if you do not try it.

I spoke about this in more detail here:

https://www.facebook.com/MattFruciNutrition/videos/1035138483987939

If you prefer Youtube, watch here:

If you didn’t know, I am doing a free Live training, entitled:

“How to overcome comfort eating and start to feel in control of your food again”

This will be on Wednesday 20th October at 8pm. 

Live in my free private group here:

https://www.facebook.com/groups/407524927211602

Matt

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( Free training) Are you coming?!

[free training] Are you coming?

I got a load of comments and messages

After posting about doing a free live training on how to overcome comfort eating and start to feel in control of your food again.

So, I have decided to do this FREE training on Wednesday 20th October at 8pm.

Join me live in my free Facebook Group here:

https://www.facebook.com/groups/407524927211602/

Click the link to join and then click ‘request to join’ to ensure you are in and ready to go:

Matt