Author: Matt Fruci

The 1 week mindset…

Feel like you’re waiting for the ‘perfect’ moment to start?

All or nothing mindset?

Either have to be ‘on it’ or ‘sod it, what’s the point?”

It’s frustrating, right?

It often means you have to think you have to do even more to make a difference to your weight loss, muscle tone and health…

I was chatting to someone the other day

Who said they couldn’t get to any of our sessions this week at the studio..

So was going to try our home programme.

All because of one thing that I said:

“If we were having this conversation one week from now, and you had done 3 workouts and controlled ONE thing with your food, how would you feel?”

^^ that was it.

It’s what I call the ‘1 week mindset’ (original, I know)…

But it works 99% of the time (but only if you do it)

To help your brain realise 

That it doesn’t have to be perfect to progress.

In fact, it’s getting 1% better each day which makes all the difference..

To your health

How your clothes fit

Fat loss

And energy levels…

Which just so happen to 

Give you the momentum and confidence to keep going.

Rather than wait until you are fit enough to do one of them high intensity workouts..

That’s why we offer different variations where there is more rest times, low impact, no floor and back to basics variations

So you can go at your own pace.

Because your pace is the right pace…

Matt

Have you seen the proposed plans by the Government to reward us for eating healthily and exercising?

What are your thoughts?

Will it just benefit the people who already do it?

Is it crossing a line in our freedom and privacy?

Will it cause more eating disorders?

Will it just work for a short time until that extrinsic motivation disappears and we either need a bigger reward or actual coaching?

I’d love to know what you think.

By the way, If you didn’t know,

I am doing a FREE training on Wednesday at 745pm to show you:

✅ Exactly what happens when you eat carbs, fats, protein and fibre and why it might not be able bad after all 

✅ Why your energy levels may dip and what to do instead 

✅ How you can eat carbs and avoid fat gain 

✅ How to ditch the bloating with a small tweak in your food choices 

✅ How snacking could help you lose weight (when done right)

And much more.

All I ask is that you show up and meet me half-way..

Ask questions 

And of course, Bring coffee ☕️ decaf at that time though 😉 

To join me?

Join my free group here:

https://www.facebook.com/groups/407524927211602/?ref=share

Matt

PS. Whenever you’re ready, here are 5 ways we can help you:

1- I’ve put together over 200 daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..

ALL for free…

>>> CLICK HERE to grab it for free (if you have an iphone)

If you have an Android, click here

2 – Join Our Signature Kickstart Programme For Wiltshire Ladies 40+ 

The Kickstart can be done from home or with us in our private ladies only studios in Marlborough and Devizes, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits.  

If you’d like more details on this? Complete this short application here

3- Join Couples Kickstart for 2 people. Specifically designed for couples or two friends who want to work together to take back control of their eating habits, fitness and lifestyle habits. 

Reply with “couples kickstart” for more info

4- Watch How Cathy, 54, From Wiltshire lost 2.5 stone, got fitter, and now feels comfortable to exercise in a non-intimidating environment >> CLICK HERE TO WATCH

5- Join our FREE Facebook group where I share meal plans, workouts and tips and tricks to get and stay in shape (specifically for ladies 40+ in the local area):

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

So I was chatting to one of the ladies who’s just started on her journey with us 

And she mentioned how overwhelming this food and fitness stuff is.

Like, we know what to do…

But then we hear many contradicting things.

Eat carbs 

Don’t eat carbs 

Low fat is better 

But low fat is high in sugar?

Sugar is bad for you?

I could go on.

But one thing I know?

Just like fear…

Everything makes more sense and you feel more confident when you have more knowledge about it.

It’s like 

If you told me you were going to fly me in a plane without any knowledge of how it works..

I’d be quite nervous, but given we know so much about the physics involved in flying 

It could make us feel more confident in our decisions.

A bit like my fear of public speaking…

Half the battle was actually being well organised. 

I knew my topic inside out 

And practiced over and over .

Taking small steps by speaking out in front of smaller groups of people 

It wasn’t that my fears just went..

It was that I was able to perceive them differently as I understood them better..

And it’s a bit like when making better informed decisions when it comes to nutriton.

If you understand how it all works..

From the digestion side of things 

To how it might impact your energy levels 

To bloating 

To fat loss 

To energy and alertness 

You can make better informed more intelligent decisions 

And really see through all of the insta gurus as they’re called 

Claiming that xyz makes you fat…

So as a result?

I’m putting on a free training next Wednesday 745pm to show you:

✅ Exactly what happens when you eat carbs, fats, protein and fibre and why it might not be able bad after all 

✅ Why your energy levels may dip and what to do instead 

✅ How you can eat carbs and avoid fat gain 

✅ How to ditch the bloating with a small tweak in your food choices 

✅ How snacking could help you lose weight (when done right)

And much more.

All I ask is that you show up and meet me half way..

Ask questions 

And of course, Bring coffee ☕️ decaf at that time though 😉 

To join me?

Join my free group here:

https://www.facebook.com/groups/407524927211602/?ref=share

Matt

Meet Sandra from Wiltshire 👋

Sandra joined Fruci Fit as she was feeling lethargic so wanted to get more energy, make everyday tasks easier and lose some weight. 

Sandra felt comfortable doing most from home, prioritising the Back To Basics, Technique, full body, and Lower Intensity sessions. 

As Sandra says, “I’m a lot more than over 40 so if you want to try it in your 60s or 70s, go for it. It makes you feel so much better”.

Sandra now finds walking up hills more easily, has more energy, lost 9lbs and inches off her waist, hips and legs. 

Well done, Sandra

As Sandra said, despite doing it all from home, she felt part of the Fruci Fit Community.

Watch her story below…

CLICK HERE TO WATCH ON FACEBOOK

CLICK HERE TO WATCH ON YOUTUBE

Matt

PS. Whenever you’re ready, here are 5 ways we can help you:

1- I’ve put together over 200 daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..

ALL for free…

>>> CLICK HERE to grab it for free (if you have an iphone)

If you have an Android, click here

2 – Join Our Signature Kickstart Programme For Wiltshire Ladies 40+ 

The Kickstart can be done from home or with us in our private ladies only studios in Marlborough and Devizes, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits.  

If you’d like more details on this? Complete this short application here

3- Join Couples Kickstart for 2 people. Specifically designed for couples or two friends who want to work together to take back control of their eating habits, fitness and lifestyle habits. 

Reply with “couples kickstart” for more info

4- Watch How Cathy, 54, From Wiltshire lost 2.5 stone, got fitter, and now feels comfortable to exercise in a non-intimidating environment >> CLICK HERE TO WATCH

5- Join our FREE Facebook group where I share meal plans, workouts and tips and tricks to get and stay in shape (specifically for ladies 40+ in the local area):

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

5 years from now…

So the other day 

My 2 year old wants to do the mopping up (yes we have the cool spray one which they love..suits me 😂)

Then my 4 year old decides she wants to do it too)

The 2 year old now only wants to do more mopping because the 4 year old wants to mop

It’s fascinating…

And it got me thinking…

How can we create this level of ‘want’ / ‘motivation’ to do something?

How can we make it so that it feels like we can’t do it anymore 

Which makes us want to do it NOW?

You know, like all of us know exercise is ‘good’ for us..

But the problem with just saying that it is ‘good’ for you

Is that your mind cannot register what you would gain from doing it

Or what you would lose from not doing it…

It almost becomes so cliche: 

“I want to lose weight”

“I want to feel fitter”

“I want to be more toned”

That we can say these things and they have no impact on how we feel or what we do..

Meaning we stay the same. 

PLUS…

We all have our injuries..

And – in particular – a lot of the ladies who start on our Kickstart Programme often have knee issues / hope issues are worried whether they can do this…

^^^ reply with “Kickstart” and I’ll get you the details on our new LiveWell programme for ladies 50+..

Maybe they can no longer do high impact exercise. 

More on that later in this email (I have an option for you)

But for now…here’s a question

Inspired by the Ghost of Christmas Future:

“What happens in 5 years time, if you don’t get a handle on your exercise habits?”

And the reason I ask this?

Well, we sometimes assume that putting things off means nothing will change..

But actually, if we keep doing what we are doing…and doing means nothing?

Things will actually get worse…

This is very clear..

Muscle loss

Bone

‘use it or lose it’ 

Is the motto…

And by use it or lose it?

This doesn’t just mean muscle, bone etc..

This means your independence…

Health

Quality of life…

Not to mention how much it actually COSTS…

For example

What would happen if you totalled up the amount of money it costs to eat / snack when you’re not hungry?

Anyhooo

On to anti-ageing

Which brings me on to what a recent 2020 review in the ‘Nutrients’ Journal discussed when it comes to ageing…

1️⃣ Exercise –

✅12 weeks of exercised reduced proinflammatory markers in the body

✅High intensity exercise showed benefits for people with rheumatoid arthritis.

✅ In adults aged 18-61, fitness levels are associated with improvements in T cells / white blood cells which boost immune system 

✅Postmenopausal women following successful breast cancer treatment showed increase in T cells (suggests healthy immune system) after exercise programme. 

2️⃣ Tryptophan -an amino acid protein found in eggs, fish, meats and legumes. 

Linked with serotonin, cognitive function and mood. 

3️⃣ Omega 3 fats – found in oily fish / algae. Important for preserving muscle, helping joints, improving mood and has anti inflammatory properties

Struggling to get started? 

Fastest way to change the way you feel is to move …

Not sure where to start?

Try this 6 minute workout you can do from laying down 

Reverse Ageing

Matt

Cholesterol lowering diet?

“I’m trying to lose weight and ‘tone up…And I also want to lower my cholesterol…

Should I be eating a low fat diet and which foods will help me lose weight and lower my cholesterol?

I’m now worried about eggs?”

^^^ A question I get from a lot of ladies on our Fit For Life Programme.

I get it. It’s confusing out there. It seems like they change their mind about butter, eggs and cheese every day.

Forgetting ONE key thing I’m going to share with you today.

So, first things first….There are certain foods which MAY lower your cholesterol.

Here’s 4 ‘cholesterol lowering’ (types of) foods:

1) Oats – they contain beta glucan which can bind to cholesterol and interfere with it’s absorption. 3g of a type of fibre (beta glucan) found in oats per day has been shown to reduce cholesterol

​​ (that’s equivalent to 3 bowls of porridge per day, however…)

2) Unsaturated fats – swapping saturated / trans fats for polyunsaturated, such as oily fish, olive oils and nuts, or monounsaturated fats, such as avocado and olive oils can have cholesterol lowering effects (you could also fry with ‘fry light’ instead of butter / coconut oil)

That said, saturated fats seems to have a neutral effect…so I’m not saying you have to avoid them.​​

3) Plant sterols and stanols – They are similar in structure to cholesterol so may block the absorption of cholesterol. 

​​They are found in veggies and nuts. 

​​However, you’d probably need to eat a ton of these to get the amount needed for the ‘cholesterol lowering’ effect (hence the yoghurts etc..but even them, you still have to eat quite a bit of the stuff)

4) Soluble fibre – Yep, found in good old fruit, veggies, and pulses like lentils and beans! Your other half won’t thank me for that one…

But are we missing what’s REALLY important here?

Well, the scientists looked at the effect of high fat vs low fat diets on cholesterol levels and found:

* Low fat diets decreased bad (LDL) cholesterol

* High fat diets were superior to low fat diets with respect to good (HDL) cholesterol 

^^^ Controversial, right?

Because we also know that your ratio of good (HDL) to bad (LDL) cholesterol is a key indicator in heart disease. 

But there’s more

Weight loss / FAT LOSS through diet and exercise is important 

​​as every kilogram of weight loss is associated with a DECREASE in your bad cholesterol and an INCREASE in your GOOD cholesterol 

So, whether you go high fat or low fat…losing fat and ‘toning up’ (which muscle strengthening exercises will help with) appears to be the key 

Which brings me back to something I’ve been talking about a lot this week…

Being a bit rough around the edges with your diet.

And it’s why having a flexible approach to your diet that allows you to eat the foods you actually

 ENJOY..

^^^ Depending on whether you’re in the mood for a carby risotto or a juicy steak (always rare for me)…

Whilst still balancing your total calorie intake

Will probably help you lower your cholesterol MORESO 

​​than just hoping that a few cholesterol lowering yoghurts will do the trick….

and that everything from your stress management, exercise habits, eating and sleep 

Are probably all things we can look to improve today

no matter how small…

progress is progress.​​​​

​​Matt

Saw this article the other day 

^^ well, one the ladies on our programme sent it over 

about a grandmother in her 70s winning a powerlifting competition.

Her name is Dr Catherine Walter (based in Oxford)..

She has the bone density of a 20 year old 👏👏

Here’s what she said:

“After the age of 40, your bones and muscles will deteriorate if you don’t do resistance training. The only thing that will prevent it – and it can be reversed – is resistance training.”

And it’s quite refreshing to hear such a contrasting, yet scientific approach being shown

When you compare it all to what you see in magazines and social media.

^^ you know, where they tell women to just run and eat nothing to lose weight and men to eat protein and lift weights…

But I get it, not everyone can just start powerlifting, right?

Joint issues, mobility issues, and health conditions, not to mention knowing how to do it safely and effectively

Oh and a little thing about HAVING FUN…

But the good news?

Resistance exercise doesn’t have to be powerlifting…

It can be using your body weight (many of the ladies start doing push ups against the wall, perfecting their technique before progressing)

Bands

Small weights…

It’s not always what you do but HOW you do it…

I see people say to me everyday that they can’t squat… 

But we can anyways focus on what you can do …

Speaking of ageing, I couldn’t end this without talking about the role of nutrition here. 

So here’s a podcast I did with a researcher in Liverpool who’s looking at the impact of resistance exercise and protein intake in older populations post cardiac events 

Check it out here 

If you have Apple device, https://podcasts.apple.com/gb/podcast/interview-with-richard-kerwin/id1469685325?i=1000446883823

If you have Android, https://www.podchaser.com/podcasts/fruci-fit-rough-n-ready-880406

Matt 

PS. Whenever you’re ready, here are 5 ways we can help you:

1- I’ve put together over 200 daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..

ALL for free…

>>> CLICK HERE to grab it for free (if you have an iphone)

If you have an Android, click here

2 – Join Our Signature Kickstart Programme For Wiltshire Ladies 40+ 

The Kickstart can be done from home or with us in our private ladies only studios in Marlborough and Devizes, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits.  

If you’d like more details on this? Complete this short application here

3- Join Couples Kickstart for 2 people. Specifically designed for couples or two friends who want to work together to take back control of their eating habits, fitness and lifestyle habits. 

Reply with “couples kickstart” for more info

4- Watch How Cathy, 54, From Wiltshire lost 2.5 stone, got fitter, and now feels comfortable to exercise in a non-intimidating environment >> CLICK HERE TO WATCH

5- Join our FREE Facebook group where I share meal plans, workouts and tips and tricks to get and stay in shape (specifically for ladies 40+ in the local area):

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

​​Meet Gill from Wiltshire, based in our Personal Training Studio In Devizes.

Gill joined Fruci Fit during lockdown whilst on her journey of ‘prosecco, bread, and chocolate’.

Gill had never owned a gym mat before, let alone got up and down from one.

Fast forward to now? Gill has lost 2.5 stone and has more energy than ever. Most importantly, Gill has found exercise that she finds fun and – to her surprise – looks forward to it.

Well done, Gill.

Watch her story below…

Watch on Facebook HERE

Watch on YouTube HERE

Matt

PS. Whenever you’re ready, here are 5 ways we can help you:

1- I’ve put together over 200 daily, short, impactful podcasts to inspire and motivate you on doing the things you know you need to do..

ALL for free…

>>> CLICK HERE to grab it for free (if you have an iphone)

If you have an Android, click here

2 – Join Our Signature Kickstart Programme For Wiltshire Ladies 40+ 

The Kickstart can be done from home or with us in our private ladies only studios in Marlborough and Devizes, designed for ladies 40+ that want to take back control of their eating habits, fitness and lifestyle habits.  

If you’d like more details on this? Complete this short application here

3- Join Couples Kickstart for 2 people. Specifically designed for couples or two friends who want to work together to take back control of their eating habits, fitness and lifestyle habits. 

Reply with “couples kickstart” for more info

4- Watch How Cathy, 54, From Wiltshire lost 2.5 stone, got fitter, and now feels comfortable to exercise in a non-intimidating environment >> CLICK HERE TO WATCH

5- Join our FREE Facebook group where I share meal plans, workouts and tips and tricks to get and stay in shape (specifically for ladies 40+ in the local area):

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

Questions..

Just to go along with the last few days messages I’ve sent about our upcoming Level 3 Personal Trainer Qualification starting in September, I thought I’d just sum it all up with some frequently asked questions today, especially as we launch our August Livewell Programme for women 50+ next week 😃 this is specifically designed to increase your energy, improve your wellbeing and help ease aches and pains. 

Anyway..

I’ve put together a list of the top FAQs here.

Q: Why choose this course?

A: ​Our aim in teaching you on this course is to prepare you to be as ready, prepared and confident to take your place in the fitness industry as a personal trainer as it is possible to be. This could be working as an employee with another organisation, as a self-employed practitioner setting up on your own or even as part of our team at Fruci Fit. 

To do this, we have a number of added-value extras that most other companies are unable to provide.

Unlike many training providers, including further education colleges, Fruci Fit is an organisation that provides personal training and coaching to actual clients, delivering over 100 sessions per week. So you will be trained by a company at the heart of the fitness industry, who are offering personal training and coaching to real people. 

We currently employ 3 personal trainers and we are always looking for talented newly-qualified coaches to join our team. 

As part of the course, we will hold regular clinics attended by our clients where under supervision you can put your new skills to the test and gain some invaluable real-life experience. 

Here you will get to practice on a range of ages and body types and receive feedback from the clients themselves.

Because we are part of the wellness industry we are also able to offer opportunities for work-experience and/or shadowing our personal trainers in order to extend the range of your experience and expertise while engaged on the course.

Q: What qualification will I receive at the end of the course and what will this allow me to do?

A: ​You’ll receive a nationally recognised qualification, validated by the international validating body, Thinktree Hub.

You will be learning from highly qualified professionals in a real-world environment.

Included in the enrollment fee is also your first years professional insurance so that the day you pass and get your certificate you can start practising.

Q: What happens if I can’t attend one of the dates listed?

A: Almost always, someone will have to miss one of the dates through no fault of their own and the course has been designed to accommodate this. 

Because the course has competency-based assessments rather than set examinations, this allows for flexibility.

 Q: How many hours of work extra will I have to study away from the course?

A: To a certain extent, this depends of course on the experience and previous knowledge of the student but we estimate on average around 4 hours a week. 

Q: Who is the teacher for this certification?

A: I will be the teacher, along with Julie Cable, who’s also on the Fruci Fit team. We have one clear goal – to make sure you pass and are comfortable and confident delivering personal training sessions one to one or in a group. 

I’ve worked in the Industry for 13 years, so you will be literally downloading my brain as I show you every inner working of how to coach and help people change and get results with fitness and nutrition.

Q: What are the entry requirements? Do I need a Level 2? 

A: To join our personal training course you must be over 16 years old, physically able to do the work and have good communication skills. There is no upper age limit, mature students are especially welcome. No pre-qualifications are necessary, so you will not need a Level 2. 

Q: What is the investment?

A: The cost of the course is £1495.00, which will include all your registration, tuition and insurance for the first year of your practice after qualifying.

Payment plans are available where you can spread the investment over 3 months to make it more affordable.

If you have any further questions, please message back and we can have a chat

 Speak soon,

Matt

Had a lot of messages about our upcoming Personal Training Certification. So, I thought I’d share our 10 page prospectus about our upcoming Personal Training Certification for you to view.

This breaks down everything you need to know: – 

• Course overview
• The structure of the course
• The delivery and assessment – And much more

Just comment below or send me a message if you’d like a copy

Matt

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