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Prize Every Time

So we went to Cornwall the other week

And at the services I saw one these machines below where it’s usually 20 p 

And you try and use the claw to grab the teddy

Sure, it is hard.

But it’s fun ..

The highs and lows of it looking so close before it just slips out.

But if you do win ?

You feel that sense of achievement .

It’s so difficult 

That when you do win

It makes it so worth it

All those failures before

Are forgotten in an instant …

Yet, this machine 

Was prize every time.

You paid £3. 

And it just simply went and picked the one you wanted 😮 

Where is the fun in that?

Why am I sharing this?

Well, the struggle  

The lows

The obstacles

The roadblocks

These are all part of any habit change.

And actually are the most important parts.

The breakthroughs usually come 

After breakdowns… 

So with any habit change

You’ll see and experience this dip.

Where you feel like giving up …

It all doesn’t seem worth it.

And maybe you feel it will be easier to stop 

(Which will give you a little dopamine hit, albeit briefly).

But what we know 

Are that our expectations have a huge impact on our results …

Like the milkshake study showed

Where people were given a milkshake with words like “diet” on the label…

They were then asked about their hunger levels. 

Most said that they were still quite hungry.

And their hunger hormones reflected this.

They then simply changed the label so it looked more like a luxurious milkshake using words like “thick” and “creamy”.

It was exactly the same shake.

Yet, people felt more full up and satisfied.

And what’s interesting

Is that their hunger hormones also reflected how they felt..

Aka if you believe you’re more full 

Your hunger hormone levels reflect this.

In other words

What you think impacts your physiology..

So going back to how we perceived challenges 

And stress along the way.

How you perceive this could impact your ability to handle them.

And given that struggles often precede successes in life 

(Think back to times with kids, work, job interviews, projects etc)

Should we actually look forward to these challenges?

Acknowledge them

And ask what they mean.

Rather than “why is this happening to me?”

Ask

“Why is this happening FOR me?”

Because what if this perceived negative struggle 

Was actually a prize in disguise?

Matt “prize every time” Fruci

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Don’t forget this…

don’t forget this

If you’ve followed day blogs over the last few days

You’ll have seen we have been talking about everything from how much weight you need to lose to make a difference 

To 

When you should stop trying to lose weight …

So today

I wanted to remind you that simply doing the things that are associated with weight loss such as:

—> increasing fruit and veg 

—> increasing water 

—> increasing protein intake 

—> exercising 

—> better sleep 

INDEPENDENT of weight loss

AKA

If you do these things above and don’t  lose any weight 

You still get benefits including:

—> reduced risk of heart disease, cancers and type 2 diabetes 

—> improved bone density 

—> reduced risk of falls 

—> better quality of life 

—> improved fitness levels and easier to do everyday takes 

—> improved insulin sensitivity 

—> improved symptoms associated with menopause 

I could go on..

So it’s key to also put your attention on the your habits 

Not just the outcome …

As ultimately 

What you do today

Dictates how you feel tomorrow 

So don’t forget to celebrate those wins 

Like what some of the ladies said last week (see images in the post) on our Kickstart programme (specifically for women 40+ who pretty much know what to do already but want the plan and accountability to do it.. message with “kickstart” and I’ll get you the details.

Matt

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 Keep falling off the bandwagon…

 

So yesterday I spoke about 

How much weight is realistic to lose.

And we talked about how losing 5% of your starting weight is clinically significant 

To help reduce your risk of type 2 diabetes and heart disease.

Now, the perhaps more important question is 

When do you stop losing?

I mean, if you lose 5% of your starting weight?

Firstly, well done 👏 

Secondly, consider 

  1. How do you feel?
  2. How’s your hunger?
  3. How’s your energy?
  4. Do you want to lose more?

This will dictate what you do next.

Now,

What if you’re not losing weight?

What if you’re struggling to stick to a deficit and see any changes in your weight or body shape?

Now, of course there are many ways to track this

From non scales wins such as fitness and mobility to exercise our energy levels.

But in this example I am talking about how your clothes fit, inch loss and weight. 

So if you’re not sticking to it.

Maybe you keep starting the day with the best intentions 

Only to end it feeling frustrated that you didn’t do what you set out to do.

It might just be time to take the “foot off the gas” (or the pedal if you drive electric)

Now I don’t mean just “give up”

But when you look at the research on “diet breaks”

It is promising .

For example, people tend to lose more weight when there is a structured period of time where they can eat more within a diet 

Take this example:

1200 calories a day for 12 weeks straight

Vs 

1200 calories a day for 6 weeks then 2 weeks at 1500 calories then back to 1200 calories a day for the remaining 4 weeks

People tend to do better on the latter 

Not because it “kickstarts” their metabolism 

Not because they’re not in “starvation” mode..

But because they just stick to it.

They’re less likely to binge 

And actually eat 2000 calories extra in day

By hitting the F it button. 

And having a good binge.

It’s a bit like the research into the “menstrual cycle” diet

They show that when people are given an extra 200 calories in the Luteal phase of dark chocolate 

People better stick with a “diet” and lose more weight than people who try to simply stick to their usual “diet” across the whole cycle.

So this just shows

That the “slow down” button 

Is actually useful tool 

And not failure .

But rather a strategy 

To help you get better results.

Not because I said so.

But due to what the research shows.

Like everything 

It is a tool in the toolbox 

And the key is knowing when to use them 

Matt

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How much can I lose?

How much can I lose?

When we start on Kickstart programme 

And we chat through your goals

Something that comes up if someone wants to lose weight (as well as get fit and tone up of course) is:

“How much can I lose?”

“What’s realistic?”

And often this leads to people asking about calories 

Or cutting food groups.

And these are all great. 

They can work.

But something that isn’t considered here?

Your level of motivation?

The stress you have?

The time you have? 

Are you super motivated due to a health scare or a health condition?

Do you have an event like a wedding or holiday to aim for?

These all dictate what the best plan will be for you.

I mean, I can tell you now that 

Losing 5% of your body weight 

Is clinically significant to reduce your  risk of heart disease and type 2 diabetes

Help with sleep, and improve mood and see mental health benefits.

BUT.

Whether this is enough for you?

Depends on the above.

Maybe it’s too much 

Maybe it’s not enough.

But what I will say is

Don’t worry about after that.

If weight loss is your goal

Aim for that first…

Research shows that those who focus on losing the next 5% succeed in 97% of cases

Whereas people who focus on losing more?

Succeed in just 40% of cases.

The secret?

Getting started

Even when the time isn’t “perfect”

And accepting that you can change everyone 

But you will be able to change something 

Matt

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2 easy changes you can make today…

So you can rely less on willpower.

As let’s face it

Most people know what to do already 

But just don’t do it.

Be it due to stress  

Tiredness 

And coping mechanisms such as “comfort eating”..

Leaving us to make the most convenient and easy decision 

So what’s the answer?

Make healthier choices 

Easier to make.

Sounds obvious 

But just consider the research showing:

  1. those who have a fruit bowl in the middle of the kitchen out on the side are –  on average – 10lbs lighter than those who have cereal out in the side
  2. 2 similar companies has vastly different numbers of their employees paying into their pensions (60% vs 30%), with those paying into their pension saying that they “cared about their future”. Now surely those who didn’t pay in didn’t care about their future? So what was the difference? One company had opt in vs the other company had opt out. 

These just show how when you add in steps or obstacles to make a choice

It becomes a more difficult choice to make.

Sure, we are adults 

And we can still choose what we do

But when we are tired and stressed

The easiest and most convenient decision often happens.

So

Here’s two ways you can do this

  1. Habit stacking – have a glass of water with each meal and hot drink. If you already do these habits anyway, adding these habits on top makes them easier to do. 
  2. Put your toaster away in the cupboard – I get it. Sounds odd. But it is one more choice you have to make when deciding to snack. And it’s not that you can’t have it. It’s that it may make you more aware of that choice. “Am I actually hungry?” “Can I be bothered to get the toaster out”  “how am I feeling?”

Speak soon

Matt

2 easy changes you can make today…

So you can rely less on willpower.

As let’s face it

Most people know what to do already 

But just don’t do it.

Be it due to stress  

Tiredness 

And coping mechanisms such as “comfort eating”..

Leaving us to make the most convenient and easy decision 

So what’s the answer?

Make healthier choices 

Easier to make.

Sounds obvious 

But just consider the research showing:

  1. those who have a fruit bowl in the middle of the kitchen out on the side are –  on average – 10lbs lighter than those who have cereal out in the side
  2. 2 similar companies has vastly different numbers of their employees paying into their pensions (60% vs 30%), with those paying into their pension saying that they “cared about their future”. Now surely those who didn’t pay in didn’t care about their future? So what was the difference? One company had opt in vs the other company had opt out. 

These just show how when you add in steps or obstacles to make a choice

It becomes a more difficult choice to make.

Sure, we are adults 

And we can still choose what we do

But when we are tired and stressed

The easiest and most convenient decision often happens.

So

Here’s two ways you can do this

  1. Habit stacking – have a glass of water with each meal and hot drink. If you already do these habits anyway, adding these habits on top makes them easier to do. 
  2. Put your toaster away in the cupboard – I get it. Sounds odd. But it is one more choice you have to make when deciding to snack. And it’s not that you can’t have it. It’s that it may make you more aware of that choice. “Am I actually hungry?” “Can I be bothered to get the toaster out”  “how am I feeling?”

Speak soon

Matt

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Self sabotaging thoughts?

Got these messages last week from some of the ladies after their first session on the Kickstart:

Sound familiar?

Self sabotaging thoughts 💭 

Creeping in 

And every so nearly stopping us from doing the things we know we need to do.

Thing is, if there’s one thing we know?

Our thoughts and what you BELIEVE dictate 

what you do and therefore 

Your results 

More than you can ever imagine.

In fact, a recent study looking at endurance exercise got people to do a cycling endurance test.

^^there are certain genes that seem to help people perform better in endurance exercise. 

They then told half the people they had the “bad” genes for endurance exercise (even though they actually had the “good” genes 

And then they told half the people they had the “good” genes for endurance exercise (even though they actually had the “bad” genes). 

And guess what?

When they repeated the test…

The people who were told they had “good” genes (even though they had “bad” genes) improved on the cycling endurance test

And the people who were toms they had “bad” genes (even though they had the “hood” genes) did worse on the cycling endurance test.

Just goes to show 

That you might not want to believe everything you think…

Just like the ladies being nervous about first session 

Matt

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Message from Sarah…

Got this message from Sarah last week (see image)

Amazing work…

→ Gone from being in a slump and lacking motivation to feeling the difference in just a few weeks (the mountain is never as big as it seems)

→ Stronger and more energised (even at 65 years young)

→ Enjoyed workouts and ACTUALLY LOOKED FORWARD TO THEM

→ SUPPORT

→ Weight lost, inches lost and …

‘Just like have your own team of personal trainers dedicated to supporting you on your journey”

Well done, Sarah..

After all, this is not for everyone

You have to meet us half way for us to help you…

Whether it is the nutrition 

Psychology

The muscle strength 

The weight loss

The energy 

The motivation

Our team at Fruci Fit can help..

And it all starts just as Sarah did

With our 28 Day Kickstart

Specifically for women 40+ who pretty much know what to do already 

But want the support and accountability to do it..

Message me with ‘Kickstart’ 

And I will be in touch soon for when our next Kickstart is beginning

Matt

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Flirt?

Flirt?

You would have done well not to know that 

‘Love Island’ 

Is back on the tv screens

I only know as Mrs Fruci put it on (honest 😂)

I must admit

As far as “chewing gum” tv goes?

It’s quite entertaining 

If you haven’t seen it…

Take 15 single guys and girls (notice the odd number), put them in a villa, couple them up, and give the couple at the end £50,000…

And yes…

It’s total trash TV…

The couples are swapped and changed throughout.

The ‘odd’ one out is trying to get ‘coupled up’, too.

‘Back stabbers’

‘Snakes’

‘Flings’

It makes good tv…

But in actual fact…

We do the same thing…

We stab Weight Watchers in the back…

Have a fling with Slimming World…

Flirt with the Cleanse diet for a few weeks…

Kiss Herbalife…

And then get back with Weight Watchers…

AKA

We diet ‘hop’.

But you know what?

I’m actually here to say that diet hopping is OK 🤔

Why?

Well, you have to do what you have to do 

To find out what’s works and – most importantly –

What doesn’t work for you…

I’ve done this, too.

Hop from coach to coach expecting the next golden nugget…

But what this did do

Is allow me to get 

1. clarity on what suits me and what doesn’t 

2. Become more certain in what I was doing 

You see, when you become more certain in what you’re doing? 

You find it easier to stick to.

Because you focus on ONE thing

But sometimes it takes time

Trying different things to know this…

(Just like in Love Island)

So my point?

If you think something won’t work for you put because you have failed before?

Ask yourself:

What did you learn?

What did work?

What didn’t work?

Because just like what we find from the ladies starting and during their Kickstart  (we images)

You start to gain confidence and momentum …

In fact, she even went on her first run in years the other day…

So I guess what I’m saying

Is that there’s no substitute for “doing”

And no such thing as failure

Unless you stop 

Matt “flirt” Fruci

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That’s the life…

that’s the life…

I shared this picture on an Instagram story the other day 

and one of the responses was:

“Wow that looks like the life I want to live”

And it got me thinking 

About how Instagram and all social media really 

Just share the positives .

You know, even on this amazing trip where magical memory moments were made 

There were things that I didn’t share on social media:

  1. “I need a wee” – one of the kids says 2 minutes after leaving the service station because the other one needed a wee 
  2. “I don’t need a wee anymore” – as we pull into the next service station 
  3. “I just want a spade a bucket” …”not this spade and bucket” 😂 
  4. “I didn’t win” 😭 after the claw on the machine where you try and pick up a teddy just slipped through the claws…

I could go on..

And like I said, no complaints about this.

Lots of lessons for the kids 

From sharing 

To losing 

To being happy with what you have 😂 

Anyway,

Why am I sharing this?

Well, it’s the same in this weight loss and toning up game…

Everywhere you look 

You see before and after pictures 

And others doing so well

And I get it

I am to blame too

I share these stories too like these

To inspire you to see what can be possible

 But I just want you to know that 

It’s not all sunshine, unicorns and rainbows 🌈 

There are struggles 

From the scales

Not moving 

Or even going up🤬

To lacking motivation 

To social life getting in the way

Or just pace of life getting in the way  

And – so you think – stopping you being “perfect”

The key thing with this?

Remember you don’t have to be as “perfect” as you think.

But you will need to be more consistent than you think

Matt “can’t always win” Fruci

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I felt so trapped…

I felt so trapped…

Got this message last week:

Why am I sharing this?

Well, it’s not uncommon for us to get messages from some of the ladies just starting out on their 28 Day Kickstart (reply with “Kickstart” for more info)

To be feeling “trapped”

Low in energy 

Overwhelmed 

Not sure where to start …

The key take home ?

You’re not alone 

And the problem 

Is that we think we are 

Like we “should be able to do it on my own”

And sure

You have to do the work and meet us halfway..

But like the research shows

No matter what diet 

Or exercise plan you follow 

The keys here are:

  1. you do them (knowing and not doing is as good as not knowing)
  1. support and accountability- research shows that support and accountability wrapped around the nutrition and training is the key element that underpins a lot of success, especially when it comes to losing body fat and keeping it off 

Matt