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25% suffer from this …

25% suffer from this 

So I was sent some stuff on a few studies the other week 

About how 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 pretty much ever before right now (working from home also to blame, amazing how many steps you do just parking our cars / getting off and on trains).

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..

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

When I was just personal training 

I would get this from guys, too.

In fact, this is where our Fit For Life Programme for ladies 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 40 sessions a week all specifically for ladies over 40+ Marlborough, Devizes and all around the world  

And an awesome community of like-minded ladies..

Luxury Spa morning and evenings (as I like to call them) with yoga and meditation…

Helping each other to get 1% better each day.

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

Developing habits that build your confidence 

And I never used to be ok saying this..

But it is life changing..

This is YOU vs YOU, after all. 

But I get it…

Anything ‘new’ is going to be scary. 

But like anything.

Public speaking for the first time.

Starting new job..

Becoming a parent..

nothing is ever as scary as it seems. 

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.

And who knows…

You might join Paula in saying:

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?

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

Matt ’what if’ Fruci

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no one else will do it…

no one else will do it…

“No one else will do it for you”

This might sound harsh

But hear me out.

Because energy flows where your attention goes

^^^ read that again.

Which means that what you focus on, will grow.

So if you’re focussed on the negatives (which is what a human brain does naturally and is why we have survived this long)

Then you’ll get more of that.

It’s why I ask the ladies every week:

“No matter how big or small, what were your 3 most significant wins this week?”

And before you say “I’ve had a rubbish week”

Even a “rubbish” week has a “best bit” 🕺

Here are some of the wins from last week (see images)

Matt

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Fed up of healthy snacks?

Fed up of healthy snacks?

I know what to do

But I still don’t do it.

I start off with good intentions..

“This will be a great day”

But then something comes up 

I get bored

Tired 

Or just simply fed up of eating “healthy” snacks…

So I grab something else like chocolate or crisps 

Then think 

“What was the point in that?”

“Why did I do that?”

“ I didn’t even need “

Wrongly – beat yourself up 

And it’s back to square one.

Sound familiar?

So today I wanted to share a quick tip on this.

Firstly, if you eat it and it makes you feel better?

Then that’s great. 

But if you’re eating and it makes you feel worse?

Then this might help.

Consider this:

Are you fed up of eating healthy snacks?

Are you fed up of beating yourself up for not doing what you said you would do?

If you answered “yes” to both the above, then consider this:

You’re going to be “fed up” anyway so you may as well choose the “fed up” which makes you happy.

But it’s not quite as simple as that..

As this doesn’t mean you don’t ever eat things you deem “unhealthy” again…

What I want you do ask is this:

How many would I need to be happily satisfied?

Then plan those into your week so they become PART of the plan. 

That’s your task…

If you want to delve a bit deeper into this hunger and cravings and helping you create a plan for you? 

Comment with “plan” and I’ll send over a free training I did on this.

Matt

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In one week? 😱

In one week? 😱

It’s Wednesday 

Middle of the week

The dust has settled from the weekend 

But it’s still another few days until the next one 

^^^ that’s why people call it “hump” day 🐪 

It’s probably the most common day 

Where we fall off the wagon…

Why?

Because things get in the way..

And perhaps you don’t do what you said you would do

(which perhaps is the problem in the first place aka are your expectations too high?)

But here’s the thing…

Problems / challenges / obstacles are a critical part of your success

^^^ read that again 

It’s something that once I realised ?

Changed my perceptions about “failure” or “challenges” forever….

Be it with my struggles with public speaking to dealing with self belief to confidence.

So I thought I’d share these 4 comments (see images) I got a few weeks ago, all in one week. 

To show you that without the negative

There is no positive 

And that to get the amazing rewards?

You have to deal with some negative 

Matt

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No time to fit it in…

 No time to fit it in…

Getting that family / work life balance (whatever that means to you)…

Is something that is really important to me.

But the thing is…

It leaves me sometimes “feeling like” 

I just don’t have time to exercise.

Since having kids..

My priorities with my own exercise have changed.

Especially as they’re growing up

And now “do more” activities themselves 

They come first. 

And that’s great. 

Until it’s not.

Until you don’t feel great yourself../ 

Don’t feel like yourself… 

Take it out on others.. 

Low on energy..

Tired… 

I could go on…

But something that I’ve found to work?

2 things:

  1. Get some accountability—> tell people what you’re doing. My aim is to be in better shape in July than I have been for the last 2 years. Just saying that to you now, makes me accountable. Scary? Yes. Rewarding ? Yes 
  1. Don’t overthink it —> we often overestimate how much we can achieve in a week and underestimate how much we can achieve in a month or year …my point? We think that for something to work we have to change everything straight away which means we put it off for when “life has calmed down”

^^^ I said that too

In fact, I said that for so long 

I changed my tactics with exercise.

About 2 years ago.

I get it done throughout the day when I’ve got a busy.

Even if it’s the odd 1 minute in the morning, lunch time and evening.

Worst case? I might get an extra 20 minutes in a week. 

Which on a so-called “bad, busy week”?

Is pretty good, right?

And remember, half assed is better than no assed.

It might just be that those “half assed” days 

Are the difference between you having to start again 

And just keep going…

Because…

What I’m actually saying by saying “I don’t have time”

Is that:

“This is not a priority for me right now and I am prioritising something else”

Interesting part?

Doing something for me actually CREATES energy …

I’ll admit

I have to KEEP reminding myself of this.

Because I still so nearly say

“I can’t be bothered…I don’t have time”

But actually…

All this means is that I am saying that 

I am not priority right now..

And when I dig deeper and ask:

“who else is impacted  if I don’t prioritise me?”

It is only then that I start to realise how much better I am to be around

When I have looked after me first…

Not just for my family, kids, and friends

But for you, the ladies inside my programme, our team and even people who I have never met before

But just send me a lovely message saying that they enjoyed my book, video, or blog…

^^ Which reminds me that I have to protect my energy if I want to help people

So I’ll leave you with this quote:

“he / she who has their health, has 1000 wishes. He / she who doesn’t, has just 1”

As it’s a nice reminder to me of what is ACTUALLY important…

Matt 

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5 things you probably don’t know about me…

5 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 sometime 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..

(it was Cassie, who was in a mobility scooter at the time. Check out her story on this page here: https://frucifit.com/who-else-wants-results-like-this/

Imagine if I would have given up?

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 a 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 on a Sunday 

I don’t dread Monday’s 

I get up early on a Sunday to do a live video every day sharing some nutrition and exercise nuggets for you.

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 over 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 wouldnt 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”

Anyway,

I could go on.

Maybe I’ll share some more another time…

But I’l leave you with this on this wonderful Monday..

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?

You might be interested in our June Kickstart for ladies 40+

Just send over a message and I’ll get you the details. 

Matt ‘red faced in Nando’s’ Fruci

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don’t forget this…

don’t forget this…

Quick one today.

Because it’s too easy to focus on what you haven’t done well.

What didn’t work…

So here’s a reminder to focus on what you’ve done well. 

Because, you might think that I get this right.

But. I don’t.

The number of times I’m beating myself up 

About not getting to bed by 945pm as I know I’m better to be around, have more energy, can give more to our members and to everyone I meet…

About skipping my workout as I didn’t put it my diary…

About finishing my kids dinners.

I could go on.

But that’s ok.

Because your brain is wired to focus on the negatives. 

It’s how we’ve survived this long.

So unless you intentionally focus on what worked well.

You’ll always focus on what didn’t.

And don’t give me “nothing worked well”

Because I’m not having that 😉 

Even the worst week has a best bit 😃

Matt

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It’s not for me…

It’s not for me…

So on Saturday 

We had a bit of a DIY / cleaning day at the Devizes studios.

Boxing punch bags going up 🥊 

Cleaning

Fit the soundboardsto help with the sound quality  (for when we work with people from home)

more cleaning

Painting 

Fans 🥵 

I could go on ..

I’ll be honest, been procrastinating on a few of these things.

Mainly because I hate the DIY stuff…

I’ll make the dinner and do the dishes anyway, just don’t ask me for I change a lightbulb or paint 😆 

Luckily, me and Mrs Fruci work well like that…

But here’s the thing.

Sometimes you have to do things you don’t like to get the things you want.

You know, I’m so grateful that everyday I get to reach thousands of people to help them with their nutrition 

Exercise 

Health 

And fitness.

Developing better relationships with food 

And taking one step, no matter how small, so they can get closer to their goals.

It’s why I studied for so long and continue to develop now..

But I didn’t go to university and study nutrition to paint 

Or watch YouTube videos on how to put a fan together which didn’t come with instructions 😆 

It’s why for the most part, we got others to do it,

But sometimes, we just have to do it…

And the funny part?

Once I start doing it?

I actually quite enjoy it.

It’s never as bad as it seems .

And it’s similar to what we hear from the ladies starting out in our programme..

That fear of starting 

Not sure if it’s for them 

Will I be fit enough?

What if I do have the right trainers?

What if I don’t have the time?

I could go on.

And this is because of the stages of change that we encounter, in anything…

We start off in the comfort zone 

😃 We trick ourselves that everything is OK, and it’s easier to stay the same, forgetting that staying the same still has challenges, just like coming out of our comfort zone does 

So then it’s into the fear zone…

😱 Fear Zone- this is where we get a little uncomfortable, 

Your brain starts to try to prove your fear right…

“Maybe you will fail as you failed before?”

“Maybe it’s not the right time because there are so many social events?”

But if we can get through this?

Like me my fear public speaking (I actually wished I recorded myself at university to see how far I’ve come 😮 red in face, shaking, I would do anything to avoid it, and nearly always managed to avoid it until I couldn’t 😂 as the £8000 Postgraduate in nutrition  required me to speak  …

Anyway, once we get through this?

We reach the acceptance phase…

Where we understand that challenges are normal, and occur whether we seek them out or now 

^^ read that again 

It’s challenging whether we choose the challenge of staying the same 

Or choose the challenge of doing something different ..

But it’s up to you whether you want to choose the challenge that gets you closer to the results you want…

The secret to this?

Getting started!

Because I get you might be lacking confidence.

But confidence loves evidence and evidence comes from

DOING!

And just like me and public speaking (and trying to make a fan without instructions)

It’s never as bad as you thought it would be.

And who knows?

You might just surprise yourself 

And others 😃

We’ve got a brand new programme starting in June for ladies 40+ who are new to exercise or maybe haven’t exercised in a while.

Just reply to this email with “beginners” and I’ll get you the details 

Matt

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should you try the keto diet?

should you try the keto diet?

So yesterday I spoke about how one of the ladies was struggling to do the keto diet and lose weight ..

But wanted to stress that doing the keto diet 

May have led her to getting the results she’s now getting 

Aka

Taking the good bits and considering what did and didn’t work..

Now..

In our Kickstart one to ones which is where we put your starting plan together 

one part of this discusses how to fit the diet to your lifestyle….

And I also go into more detail about this inside our Q and A seminars every week. 

So I thought I would touch on Keto today..

It’s where you eat the majority of your foods from FAT.

It became pretty popular when Trudy Deakin came out and said she was eating 82% FAT….because it was just sugar fuelling obesity. 

It’s got kind of trendy now, too.

Kim Kardashian and – apparently – Megan Fox, too, have dabbled (as they do in every trendy diet)

Halle Barry was even quoted as saying ‘say yes to keto’ as if it’s some cult…

So, how does it work?

Well, you pretty much eat high fat foods like meats, eggs, nuts, butter, coconut oil, fish, cheese…

But pretty much avoid all carbs (including fruit) and even some veggies. 

Now, the idea is that your body starts burning fat as fuel.

And they’re right. 

Eat more fat, and your body will burn more fat…as fuel. 

But this doesn’t mean you will lose BODY FAT …unless of course you eat fewer calories…

Which you probably WILL end up doing on this diet (and stick to it)

Why?

Well, if you cut out bread, potatoes, pasta, rice, fruit, and pretty much all carbs…you’ve cut a third of your plate, right?

So you’ll probably end up losing some weight. 

Which is a good thing, of course.

Some people even find that it:

✅ keeps them full up for longer

✅ Allows them to eat foods they love (like bacon haha)

✅ Makes it simple without counting calories etc

And that’s great. 

BUT…

If you were to ask everyone in a room to put their hand up if they have ever tried the keto diet…

And then asked this same group of people to KEEP their hand up if they are still doing it…

You’ll see very few people left with their hands up…

Because it is blooming hard to keep up…

But should you do it?

Well, the latest research showed that whether you go high carb or ‘ketogenic’…it will make NO difference to your weight loss if calories are the same.

BUT…

this doesn’t mean that parts of being lowER carb are not useful. 

In fact, some of the ladies I work with DO experience less hunger and more energy when they eat slightly lowER carb meals.

My opinion on this?

The best diet in the world is the one you can do. 

I personally eat a lower carb diet (not keto)…

I feel better and I enjoy lots of protein and fats (they keep me full and I think less about food / snacks that way)…

But I stay flexible…

Because what happens when you want to eat out? 

Have some rice with your curry? 

Have your roasties on a Sunday? 

What happens when you get bored of eating the same foods? 

Can you see yourself sticking to this? 

Keeping the weight off long-term so you can ditch the baggy clothes for good?

Or will you fall into the trap of believing your thoughts telling you that you’ve failed because you’ve eaten ‘carbs late at night’?

There’s a common theme…

That we see as critical to getting the results you want..

That is..

Protein, calorie deficit and muscle toning exercise (which when you consider bone density, healthy ageing, being able to get up and down for as long as possible, and keeping the weight off for good..it’s pretty serious).

I mean, myself and most of the ladies inside our programme might eat highER carb one day and highER fat the next…

It’s finding what works for YOU

As a result?

Just like any healthy eating plan, it does require you to do it. Although it’s pretty simple and most of it is done for you and allows you to eat the foods you enjoy? You still have to actually do it. 

and that’s the secret…

Whether you do the keto diet or something else..

Just do something..

Because that is how you will learn what works for you

And get clarity on what doesn’t work…

Just like we do inside our kickstart session where we put together your starting step by step day by day plan

Matt “Non-Certified Keto Bacon Eater’ Fruci

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“it’s gone to pot”

So yesterday I spoke about 

The “good” causing the “bad”…

But what I want to talk about today is how 

The “bad” is actually the key to success.

Now, before you think “how much almond milk has Matt been drinking? he’s speaking no sense…”

Hear me out.

I was chatting to one of the ladies last week 

Who was really frustrated that her results has slowed.

She was trying to keto (more on that tomorrow)

But was struggling to keep it up. 

She was exercising 

But not getting anywhere.

Lose a few lbs but then back on again.

Even with avoiding carbs…

What happens?

We get worked up. 

“It’s all gone to pot” 

What’s the point?

Sound familiar? 

It happens to me, too.

Be it me sending an email with the wrong link (small things but weirdly can still be frustrating)

I could go on.

But you know why this is a good thing?

Well, it might just be the kick up the bum we need to 

Say “enough is enough, something needs to change”

And that’s exactly what happened last week. 

We had a chat,

They went back to basics..

Actually ate carbs for breakfast 😮 

Still focussed on protein 

But actually planned in foods she wanted rather than trying to avoid them…

You know, like a chocolate after dinner .

The difference?

5lbs gone

More confidence 

Belief you can do it

And all from it “going to pot”

And this is why 

I am such a fan of ACTION

Imperfect action.

Because even if the diet isn’t the “best” one for you …

You might just find that it leads you to becoming better, even if it’s better by 1%..

Just like what happened last week ..

So next time you have a so-called “bad” day…

Things didn’t go to plan…

Consider:

What’s the lesson?

Knowing what you know, what would you do differently?

Matt