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See you there?

So so excited 

About the news on Monday..

We can open our private ladies only studios in Marlborough and Devizes back up from 

April 12th and start our outside ladies only sessions back from March 29th….

To go alongside our coaching sessions from home (which will be here to stay)..

I’ll admit..

I have never been more excited..

Well, it kind of takes me back to when we first started…

Feels a bit like the start again…

I was just personal training at the time in a gym..

Mainly working with women (and the occasional other half too)

When something became REALLY apparent…

Basically, I’d train them..

They’d feel super motivated

And then they would do nothing else in the gym

Mainly because they were too intimidated..

Or did not have the plan or support or the community of like minded ladies around them ..

One of the ladies actually had a panic attack in the gym I was at once…

And she asked if I could train her at her house.

Then her friend wanted to join in..

And the rest was history..

We started renting some space to do our ladies only Kickstart..

And here we are now….

No more worrying about needing loads of equipment in an intimidating gym…

When you feel everyone is look at you…

Where you worry ‘I will be the most unfit’

‘I will look silly’

‘I’ll be too big’…

‘Am I doing it right?”

I remember one of the ladies telling me that she would just do the same thing over and over at the gym.

On the cross trainer as it was hidden away and she could just keep herself to herself..

And she just found it soooo boring. 

It’s why I had to do something a bit different..

I decided to launch a programme specifically for ladies over 40…

So the intensity, 

Nutrition 

Environment 

Support  

Can all be bespoke for you..

I count myself as very fortunate to be able to still

Deliver our live sessions for our members. 

And now reach even more ladies..

From Ireland to Scotland to Devizes to Australia to Calne to Swindon to Pewsey to Yorkshire to Marlborough to Westbury to Chippenham to Trowbridge to Tidworth to Hungerford to Warminster

But it just feels a bit weird.

I remember back in 2014 when we first started our programme our ladies only programmes…

No kids at the time..

Had just got married…

And I just had this vision to create the best ladies only programme in Wiltshire [specifically for ladies over 40]..

I wanted to make it non-intimidating

Somewhere that people who never thought they could find somewhere comfortable to get fit and heathy could go.

And find themselves surprising themselves by actually sticking to it.

For ladies to make friends, not be judged, speak to expert trainers, coaches, nutritionists, dietitians, yoga teachers, pilates teaches, 

And get amazing results.

To become stronger – physically and mentally

More confident. 

To overcome adversity..

And for the past 7 years or so ..

^^ even after many times of self doubt…

It’s surpassed what I could ever have imagined…

I absolutely love my work

And I still love delivering our live home workouts to all of our members 

[some of them are now able to exercise every day which is amazing…and we will be keeping live workouts from home going, too]

BUT

I am really looking forward to when those doors open up again

And we can see everyone in person too.

And holding our famous live events in person 🙂 

Just can’t wait..

Whether you want to make it convenient by doing the sessions from home

Or more personal by coming with us in person

There has never been a better time to start with our brand new 90 Day Kickstart Challenge for ladies 40+..

Beginning with small habits that you can fit into your lifestyle even on your worst days..

Which may just surprise you 

Like Nicola said yesterday

If you’d like to find our more, just send over a message and I will get you the details. 

And I will see you on the other side 

Matt

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What’s the alternative?

So I got this message yesterday (see my image in post)

And it got me thinking…

It’s a good question…I don’t know how you stay say enthusiastically on message, 

but it’s actually quite simple. 

Because I see what happens when people truly apply what I say, including me, in my own experience aka when I do the things I know I need to do ..

let alone everyone else. 

Not just how it could impact one person’s life..

but their whole family.

And that, is too important not to get enthusiastic about. I just can’t not share that….

Every day, sometimes multiple times 😆 

And this message I got sent yesterday 

Is the exact reason why I show up everyday 

With a blog

An email 

A video 

A podcast..

Because what could be different in your life today if you did more of what you know you should do?

How did you feel when you last did more of what you said you would do?

Let me ask a question:

What would you need from me to do more of what you know you need to do?

Matt

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Come on, Boris

So today is the day

That Boris is set to make an announcement 

About what’s happening with the restrictions 

Hairdressers (I’m in desperate need)

Pubs 

Restaurants 

Cafes 

Gyms And private studios like ourselves 

All hoping for the best..

Not to mention 

Summer holidays 🌞

It’s been an interesting time…

They’re even debated in parliament 

Whether fitness and health facilities should be “essential” given the impact on physical, mental and metabolic health 

And the the higher risk factors associated with poor health and Covid. 

But it got me thinking….

You see, the kids (2 and 4 years old)

Will use the language “I can’t” quite a lot…

I get it.

It’s frustrating being a toddler where you want to put your trousers on 

But can get your foot in…YET

You want to scooter really fast up a hill, but you can’t do it…YET

You want to drive the car but you can’t…YET 😆 

I could go on…

And what I keep doing is add..

“yet” to the end of the “I can’t” …

Ask them: 

 “what do you say if you can’t do it?” 

To which I encourage

 “can you help me please?” 

And for me, this is huge..

Because they can either practice getting frustrated about not being able to do something and learn how to behave when things don’t go their way 

Or 

Remember they can’t do it YET

And

That they can ask for help to ensure they CAN learn or still do it…

But why is it

We accept that 

Babies will walk at their own pace 

Kids will be good at different things at school

Learn at different rates…

But then when it comes to weight loss, we have this specific number like:

“If I haven’t lost 1 stone by next month then…”

^^^ Which we have ZERO control over because you cannot control exactly what the scale does​​

That if we don’t hit, we might as well give up altogether?

May as well have not even started?

Can you imagine If I just said to my daughter who was a late crawler:

You know what, you should have been walking by now, so just don’t bother at all. You can crawl for the rest of your life”?

Because here’s the thing:

By setting goals like this, which are PURELY specific and NOT focussed on the process? you are essentially powerLESS…

You have basically given up ‘control’ of the situation <<< which us humans love / hate because it gives us this excuse / a story about how we tried and still failed (which makes us feel better now but  $#*! tomorrow)..

My advice to you:

1* set a specific goal (like a weight loss goal / dress size goal) << this is absolutely fine. BUT, don’t attach life and death feelings to it. If you didn’t quite hit your goal? You STILL have an outcome. You know what worked, right? You know maybe what you can improve, right? 

2* Focus on the things you CAN control. In our Kickstart we set 3 simple habits in the areas Food, Fitness, and Focus / self care .

^^^ 3 things that if you control? Will help you lose fat, have more energy, get fit and make 2021 a healthier 

My points here?

Control what you can today..

There’s things you might not be able to do…YET.

But there lots of things you can do…

(See the picture of this post)

And my second point?

If you want to achieve something, you can do it.

If you want to get fit, you can do it.

If you want to get healthy, you ca do it  

Ask for help if you’re struggling to do it..

Whether that’s a friend, family member or someone like us (coach, personal training or nutritionist) 

As the only other option 

Is to carry on doing what you are doing…

And if you’re happy with that?

Great.

If not, 

What’s going to happen 5 years from now if nothing changes?

Matt

Ps. Send over a message if want more information about our March Kickstart programme for ladies 40+ 

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Burn more calories whilst you eat?

My jeans were pushing back against my stomach.

My are cheeks blushing. I’m beginning to sweat.  

But I’m still debating whether I’ve got more room for more curry, steak, and duck at the all you can eat buffet. 

Wow do I miss eating out ..

Probably be one of the things I do first after lockdown ..

^^ need my haircut first ha ha

Anyway, ever heard the term “meat sweats”?

Well, this may surprise you, but you actually burn calories through digesting food. 

It’s actually 5-10% of your overall calories that you burn every, single day!

So, here are some waysyou could burn more calories by…eating:

* You’ll burn more calories (20-30% of the calories in the food) by digesting and absorbing protein-rich foods (meats, fish, eggs, dairy etc.)

* Digesting and absorbing carbs burns 5-6% of the energy in the food you’re eating, whereas digesting and absorbing fat burns just 3% of the energy from the food. 

So, I guess you could say that the old wives tale of the ‘meat sweats’ is pretty real? 

What does this mean for you? Well, if your diet is lacking in protein-rich foods, making some simple swaps slowly but surely could help. 

And – of course- you don’t need to get to the ‘meat sweat’ threshold to know you are burning more calories (unfortunately) 😉

But making these simple swaps could help you:

* Feel full up for longer so you’re not constantly thinking about food and can be more productive with your day (Which could you take back control of your ‘hunger’ <<< which I’ll come on to another day)

* Help with your skin, hair and split nails(as one of the ladies said the other day)

* Promote more muscle tone so you fit your clothes better (especially when coupled with exercise to improve your fitness, recovery and make everyday tasks easier )

But the problem with all this above

Is that it’s pointless unless you do something with it..

That’s the main problem with the health and fitness industry

Loads of information, but in my opinion, a lack of accountability 

To do the things you actually already know you need to do

That’s why a big focus of what we do is making sure you do the things you know you need to do..

Of course, you have to meet us half way.

And yes, you might be skeptical

That it won’t work for you.

Many of the ladies are…

Like Emma said:

“ It’s all going really well! I feel like a bit of a switch has flipped since you’ve been nagging and my son is been encouraging me and I’ve lost 4 lb since I spoke to you on Saturday. 💪💪”

Matt

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How much water should you drink a day?

I’ll admit, drinking water wasn’t something that I always found easy…

Which is probably why the ladies love the reminders I send over all day haha 

Because I get it’s an easy thing to forget…

Or even overlook. 

Until, Of course, we have a headache and feel tired and then wonder why?

But how much should you drink?

They say 2 litres of water, right?

which as a guide is OK. If you hit that? You’re probably good.

But it depends on activity levels, weather and how much food you eat (as food contains water)…

As well as how many hot drinks you have, be it teas, herbal teas, coffees etc. (as they do all hydrate you)

But if you’re peeing clear by noon or have 3 clear wees a day, you’re probably OK

^^^ which rhymes so you can remember it 😉

What helps me is to 

have a glass of water when I wake up plus 1 before each meal (this way even if I have a busy day where I forget to drink water / I’m out and about? I’d still have drank – at the very least – some first thing in the morning.

I’ll usually have it as I make my morning coffee.

Grouping new habits with something you already do might help you actually do it

Anyway, here’s 6 reasons why you SHOULD drink more water:

✅ It’s a “natural” cure for hangovers (research shows it works better than having ‘another’ to “bring you around” )

^^^ Yep, despite being call dihydrogen monoxide and sounding like a scary chemical…

Water might help you rehydrate after a night out (goes well with some eggs and bacon for some electrolytes)

✅ It might help you concentrate (so you get more done)

✅ It might help get things moving

✅ It might help with headaches

✅It might help the jeans of truth fit a bit better (if you swap liquid calories for water…or even sugar free drinks)

PLUS…

Latest Dutch research shows that…

✅100% of people who are successful have been exposed to water in their lifetime

What more proof do you need? Haha

So simple…

But by not doing these small, simple things?

Life is A LOT harder..

In terms of your energy, mood, digestion…

I could go on…

because – essentially – consider what you’re saying 

“YES” to by skipping your water today?

Poor digestion?

Reduced concentration?

And as I always say (repetition is the mother of all so I will keep repeating myself)

Small habits, compound effect…

You might now see or feel ANY benefit today..

But just like the ladies inside our Kickstart Programme say when people ask them what was critical for them to be doing to lose the weight, get fit, feel more confident in their favourite clothes…

It’s never ONE thing…

It’s the compound effect of stacking small, daily wins…

Like Emma said yesterday:

“I just want to say thank you for your guidance I don’t do as much as I should because of health problems but I have lost a stone since joining last month 😍😍😍”

Matt ‘waterboy’ Fruci

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It went quiet for 2 minutes…

It went quiet for 2 minutes …

So I’m sat there..

The kids are playing 

And I sit there 

All smug- 

Thinking 

“Wow, I’ve got this sorted”

As I sit there, reading / writing .

But then all of a sudden 

My concentration is interrupted .

By no noise …

Just silence …

“They must be asleep?”

“Right, I best go to check the kids..”

Not in the living room.

Not in the kitchen .

Must be upstairs ?

Still can’t hear anything.

And…

There they are

On the bed 

With white sheets.

Dressing up as dinosaurs 

Using Mrs Fruci’s make up 

Oops..

Thank you stain remover..

But my point here?

How easily my concentration was broken by silence…

And this brings me to 

Confront eating ..

And when you say things like 

“I just do it, I don’t even know why”

And there are many reasons but here’s 

Some of the reasons which not only the research  points to

But also my experience working with thousands of ladies:

1- you may not be eating enough in the day —> leading us to feeling hungry / deprived and couple that with stress and tiredness and tasty food available on an evening…and it’s going to be tough 

Solution —> get protein at each meal 

2- Journal – grab a pen (most won’t do this)…

what are you craving?

 is it worth it? 

what is the smallest amount you would need to be happily satisfied ? 

most people don’t know…

And if you don’t know what’s going to satisfy you…

Then consider  what feeling you’re actually trying to create when you do it ..

Because if you don’t know 

You’re always going to be disappointed…

3- I just eat at the thought of having to diet – are you trying to diet too aggressively?

Which is meaning you don’t actually start?

And actually means your fast quick fix diet is actually slower 

Than something that may be more doable and sustainable ..

But also consider this

You say you’re depriving yourself 

But don’t forget to also consider what you may be depriving yourself of 

By comfort eating 

Eating when you’re not hungry 

Skipping exercise..

There are always two sides …

Consider both 

Pause 

And make the choice you are happy with.

That’s it.

Matt “dinosaur” Fruci 

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Do you do it daily?

Do you do it daily?

^^ a question I get asked a lot

I am talking about exercise. What did you think I was talking about? 😉

So I was chatting to one of the ladies inside our Fit For Life Programme last week…

She mentioned that when she feels like she keeps having to ‘start again’..

She starts with the best of intentions..

“I will do [insert exercise] here today”

But sometimes

She doesn’t end up doing it..

Leaving her feeling frustrated that she didn’t do what she said she would do..

Now…

You might be nodding your head thinking ‘yep, that sounds like me”

I get it..

But here’s the thing..

Back in the Summer..

She was coming to one of our ladies only private studios..

Committing to 3 sessions a week.

A good week was often described as 3 sessions a week.

^^^ read that again.

Yet..

Now

Just because the exercise is literally ‘on tap’..

I mean we have our ‘on demand’ workouts as well as LIVE workouts 630am, 715am, 8am, 930am, 1215pm, 615pm, 7pm, as well as our later meditations …

So there is a tendency to think you HAVE to do it daily (exercise that is ;-))

 Now, for me?

I get a lot out of doing short workouts daily..

And so do some of the ladies inside our Kickstart programmes…

Whether that is our one minute workouts or 10 minute workouts..

The important thing here is:

“What are you willing to do?”

We will then match that with what you want to achieve (as how much you need to do may depend on your goals)..

This has to be personal to you. We don’t just beast you for an hour….

Speaking of which..

Whether you’ve been to a gym before or not, I want to talk today about some of the 3 most common exercise mistakes I hear from working with thousands of women looking to get fit and lose some weight…

And it’s why one of the most important things I like to get across in in the Kickstart (message me with ’6 Week’ if you’d like more info by the way) is:

1- just how important your diet is IF you are looking for FAT LOSS.

2- How exercise provides SOOOOO MUCH MORE BENEFIT than just simply ‘burning calories’

Which brings me to the 3 most common exercise mistakes I see:

1) You try to out exercise a bad diet – 

This is even more relevant to the Kickstart as it’s created so that the exercise is merely the scarf on your snowman / icing on the cake / the lemon on your pancake / the baked beans on your weetabix (did you see that? crazy)

It’s created that you CAN fit it to your lifestyle

Start by doing even 1, 5 or 10, 30 minutes a day..

And front loading accountability to make sure you do it. 

As it is ALWAYS harder to start than maintain. 

Make it simple..

Because SIMPLE GETS DONE…

And when you get it done?

That is where you get the results you want.

Whether that is because you flood your brain with endorphins and make better choices in other areas with your food? 

Or whether that is because it is achievable and easy to fit in to your day

So you do it more often…

Because guess what?

The ladies may complain I can’t count during the workouts, but I know for sure

That just 5 minutes a day is 35 minutes a week…

And If I said to you may people today “ could you do 35 minutes today?”

They would say “I don’t have time”…

But for 5 minutes?

If it is was important enough..

We all could..

Now…

Could you just follow nutrition alone and lose fat?

YES..

Would I recommend it?

No.

Why?

Well…

  • Endorphins
  • Muscle and tone (helps you change your body shape)
  • Can help with hunger
  • Feeling stronger
  • Bone density
  • Confidence 
  • Disease risk: Diabetes, cancer and cardiovascular 
  • Mental health

I could go on…

2) You’ve done it before and it didn’t work for you –

The mistake here is not using the right technique and muscles to help you shape your body how you want it to look. 

Obviously, not only does this mean you don’t get injured, but it will also mean that you get fitter, level up your energy and make every day tasks easier. 

Again, this is something I am big on in the Kickstart (hence why you just simply follow us doing the workouts and if you need extra help? You can turn your video on and we can go through this with you)  

The last thing you want to do in January is start a new diet and exercise programme and get injured. 

It’s why after our one to one in the Kickstart,

Your first workout simply depends on where you are at right now so you build confidence, and start your journey without jumping straight in at the deep end.

3) You think you have to wear lycra and leave your workout dripping with sweat –

What you have the option to do in the Kickstart (and something I go over) is have different types of workouts

From barre, pilates, yoga, No Floor, stretch, Back to Basics, and Tai Chi to muscle strengthening, cardio, high intensity, Dance and Beat Fit, and Boxing

So we can have more recovery based workouts some days and other days you do a bit more challenging work.

This ensures you can RECOVER. 

It’s the same with your nutrition, too.

It’s not simply ‘here’s a diet and exercise plan’

It’s tweaked to:

a) Help it stay fun so you stick to it and stay motivated

B) Varied so you actually look forward to your workouts and allow for the recovery AKA the magic to happen to help you shape your body

I hope you found this helpful.

And if a more scientific, personalised approach to this diet and weight loss stuff sounds good to you?

Well here’s my little summary of a recent research paper that came out…

Of 280, 605 adults across Europe..

Only ¼ did any muscle strengthening exercise …

Which is crazy considering the addition of muscle strengthening exercise was associated with lower obesity..

And also how muscle is protective for risk of falls, diseases such as diabetes and cardiovascular disease, and simply makes every day tasks easier, like getting to the floor and climbing stairs, and helps us fit our clothes better…

Matt

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Struggle with snacking? Try this Surprisingly simple strategy

I got sent some really stats the other day from one of the ladies in our Fit For Life 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%). 

Covid Symptom Study App

And with this above

And what LOTS of the questions were from the ladies inside our Kickstart 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 cortext 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 yours 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…

Wouldn’t it be fun to find out?

Again..

This is just one simple strategy..

A part of many that we use to help you

Like Maggy mentioned the other day in a Q and A I did:

“I used to struggle with snacking on an evening until joining FF. even as a vegan, I get enough protein in and haven’t  needed biscuits since joining”

Speak soon

Matt

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Is weight regain failure?

I got a question yesterday from one of the ladies in our Kickstart programme

About something I talked about regarding weight regain..

You see, most people have lost weight before..

Yet, most many people seem to gain at least some of the weight back…

Now…

The interesting part of this

Is that is very easy to think that because you didn’t keep all of the weight off 

That you failed.

And like the ladies were saying in my live video I did on Sunday night..

It can turn our language into:

“I am a failure:

“I am disappointed in myself”

“Oh no, got to start all over again”

“Ashamed”

“Uselessness”

“Feel stupid”

Can you see how damaging that can be for your confidence?

But where does this language come from?

Is it diet?

Or is it society

And the expectations set on us?

I mean..

The research shows that losing 5% of your starting body weight is clinically significant

To help your health –> blood pressure, cardiovascular disease risk, cancer risk, diabetes risk, immune system

And based on the above..

That would mean that diets DO work…to an extent…

So my question is this:

Is the issue that you regained some weight 

Or 

Is the issue your thoughts about regaining weight?

Here is what I mean…

What if when you had a so called ‘bad’ week 

^^ usually termed a ‘bad’ week by the emphasis on the scales by some slimming clubs , which is fine if it was done accurately..AKA a weekly weigh in on an evening just isn’t a reliable or valid reflection to base your self worth and results on….

Maybe you put on a few lbs…

What if instead of saying “I have failed”

What if you just realised that this is PART of the process…

There will be weeks when this happens…

And your success just so happens to depend 

On how you RESPOND to this..

Whether you beat yourself up (using the language above)

And compare yourself to others..

And then make this more of an issue that you it is..

Or you reflect on the week ..

What worked well?

What could you improve?

Is it just a fluctuation? (maybe weigh yourself daily and divide that number by 7 for the week to give you an average ..and make sure you weigh first thing rather than later in the evening…)

What have my habits been like?

Thing is..

When things come as a surprise..

Well, they surprise you

And you are caught off-guard.

Maybe you struggle to deal with it so well..

And this isn’t your fault..

But maybe they have never told you that a part of weight loss maintenance aka losing weight and keeping it off

Involves times where you may gain some weight or you may not lose weight….

So my question (after all my tangents)….

What if we responded differently to obstacles and challenges along the way?

Seeing them as an opportunity to grow as a person and get better, be more consistent, keep going despite the voice in our head… 

Rather than seeing it as a problem and a failure…

It’s like I got this message from Toni yesterday who’s lost 24lbs in 2 months (amazing.. See the picture)

And even if she gained a bit next week…

Or stayed the same

This would still be AMAZING…

Unless you let it impact what you DO

And what you THINK…

You can change your behaviours ..

“Change your thoughts, change your life” as the saying goes..

And all this means is putting more attention 

On how you WANT to feel

Rather than how you DO NOT want to feel…

Matt

Posted on

Is breakfast the most important meal?

What to expect: 5 minutes of debunking with practical tips you can apply right away

Did you know that we “rate” statements as more “true” if we’ve heard them before?

Which brings me to:

“breakfast is the most important meal of the day”

You know, how they tell you that you HAVE to eat it to ‘spike your metabolism’ or that ‘you’ll go into starvation mode and store loads of fat on your stomach’

Truth is: The research shows there is NO change in your metabolism or weight loss whether you eat breakfast or not

My point?

I’m all for routine. In fact, it’s something I’m pretty big on.

BUT..

​​​​You do not have to eat breakfast to lose weight if it doesn’t fit your lifestyle

^^^ Maybe you’re up super early, value an extra 20 minute in bed or prefer to eat more later when you’re actually hungry

But what actually is breakfast (this might surprise you…)

You see, most people see breakfast as the meal they eat when they first get up

But it is actually defined as ‘breaking a fast’

AKA

The first meal you eat. So – technically – eating your first meal at 12pm still means you had ‘breakfast’ as you are ‘breaking your fast’

Why you SHOULD eat breakfast?

1) It might stop you grabbing anything high fat / sugary on-the-go

2) You can often choose what you want to eat in the morning as you’re likely to be at home so can pick nutritious foods that keep you going for longer and stop you snacking  (get your vitamins and minerals in)

3) I had a fry up yesterday (kept me full all day until our roast dinner…yet we call a fry up unhealthy???)

Why breakfast might not be for you…

1) You’re busy in the morning and food just isn’t a priority for you as you’re not hungry and won’t enjoy your food

2) You prefer to eat a bigger meal in the evening and want to balance your intake throughout the day

^^ Something I often do when eating a bigger meal later or up early and out and about…

So what do I do? And what do I recommend to others?

Well…

You see, it depends

^^^ Like most of things when it comes to diet, losing weight, and toning up

on your lifestyle, work, schedule and preferences.

Basically, whatever helps you stick to a small calorie deficit (if fat loss is your goal especially)

And whichever gives you MORE energy (if fitness is your goal)…

Thing is, we ARE NOT programmed to find it easy to lose weight in this world today where food is available so easily..

And we just don’t need to move so much anymore, whether that is work or just day to day..

We are then up against EXTREMIST views on nutrition 

Which – I guess – mean well..

But actually confuse people even more.

I mean, I can feel my passion coming out now..

But when you make GENERAL statements about nutrition..

Without any caveats

Without any PERSONALISATION..

About the person..

It becomes dangerous..

I see it all of the time.

People start to blame themselves..

Feel rubbish..

Keep binging..

‘Try a bit harder next week’

Without looking deep into this.

Yes, we all have to take some responsibility…

BUT..

This also screws people over

When they are following blanket advice

As they feel like they are doing everything right…

WOW..

That’s it from me.

Can you tell I am pumped up for the week?

Well, busy day ahead..

Lecturing for the Nutrition students at Oxford Brookes Univeristy…

Doing a Box N Bums session 

AND

It is Day 1 of our free 5 Day Kickstart week..

Last chance to join ..

If you’re in later than lunch time today, it will be too late

To catch up on the small 5 minute task and 10 minute workouts…

Join us here:

Matt ‘small habits, compound effect’ Fruci