I recently recorded a seminar all about carbs and lifestyle changes for management and remission of Type 2 Diabetes with sample meal plans. Would you like to see this?👇
Got this message from Debbie last week:
Well done, Debbie 😃
Really relevant given what I spoke about the other day regarding those weighing scales and how and why they fluctuate …
Anyway, since sharing the above I had a few questions about the “food, fitness and focus” stuff
So I thought I’d share.
When you look at the science in fitness , health and weight loss
It’s never just the one thing which is “successful”.
Not only does “success” mean different things to different people
But often “diets” alone might fail without other things being put in place..
Like some of the studies showing how mindfulness with nutrition could have a better effect than nutrition alone.
Like exercise and nutrition has a superior effect than nutrition alone.
And all of these things link together.
Food – not just the what and how much but the implementation and plan of this. After all, most know what to do already but struggle to fit it to their lifestyle or overcome comfort eating
Fitness – committing to being a more active person, with a focus on muscle, strength and longevity
Focus – putting yourself first, being accountable and getting the support to stop stopping
The one we prioritise first?
Depends on you.
Where you’re at right now in these areas
Which is what we get you to do from Day 1.
Message me with “Summer” and I’ll get you the details of our next programme starting soon
look at the scales 🤬
“Just ignore it”
I say to myself when my 3 year old has a moment …
As the more I go in..
The more it becomes a battle I won’t win.
I let her have a minute or 3…
Time passes and we move on.
We would still be there now without the power of some reflection and quiet time.
It then becomes so much easier to talk through it .
In a calm state.
And this is the same when it comes to those scales..
You see when they go down
We celebrate, cheer 😃 think the scales must be broken or something is wrong 😂 we probably “lost water”
When they go up?
We believe they must be right. We are different. Nothing works. What’s the point? I may as well quit and binge.
^^ what that’s actually saying is if I don’t lose weight I may as well just gain weight 🧐
Now I spoke the scales more here
But here’s a summary of what you might want to know about:
1)Consider that it is normal for your weight to fluctuate up to 4lbs daily (try to weigh first thing in the morning before eating or drinking and after the loo to minimise fluctuations but this may still happen…here’s why
2) You had a bit more fibre – fibre is great for you but will be in your digestive system for longer meaning should you be increasing this it can cause a fluctuation
3) You started drinking more water- short term you might get some fluctuations in weight (just like if you sit in a sauna and don’t drink water for a few hours you’ll lose some weight (only to put it all back on
4) You had a few extra carbs- every gram of carbs you eat, you store 4g of water. This is not fat but can again result in more fluctuations
5) and this is without going into hormonal changes, exercise and muscle and even hayfever potential impacting the scales 😮
Now, You might think: what’s the point in weighing yourself?
Well, it depends.
What we don’t want is you attached to a number which is – as you can see above – not 100% in your control
Especially as the exercise you do, the water you drink, the protein you add in, the fibre you eat, the self awareness journey you go through whilst going through a health and fitness journey like ours at Fruci Fit using our 3F system…
Will result in benefits independent of weight loss..
From bone health
To muscle and strength
To making every day tasks easier
More in control of food again and ditching the binge eating
Which over time
Will result in better health markers
One of which may well be weight
But just consider
When you say “the scales aren’t moving quick enough”
Compared to who? Compared to what?
This is your journey
There’s lots of variables as I said above
Not to mention your home / work life and genetics
Which all play a part.
Keep showing up and – potentially – accepting that it may take longer for you than the person next to you.
What’s the alternative?
Give up ?
What happens then?
3 months from now?
1 year from now?
5 years from now?
Congratulations. You are invited to Matt’s birthday party. Everyone will get presents even though it’s not their birthday…. And you will all get a prize during pass the parcel 😉
Ok, so today is my birthday. But what I wanted to share with you today is something that got quite a bit of attention a few years back in the media with all the debate about whether kids should keep score and league tables in sport at schools
And you might not like this,
but here’s what this American footballer, James Harrison, that kind of kicked things off with this
As he said:
“I came home to find out that my boys received two trophies for nothing, participation trophies!
While I am very proud of my boys for everything they do and will encourage them till the day I die, these trophies will be given back until they EARN a real trophy.
I’m sorry I’m not sorry for believing that everything in life should be earned
and I’m not about to raise two boys by making them believe that they are entitled to something just because they tried their best…
because sometimes your best is not enough, and that should drive you to want to do better…not cry and whine until somebody gives you something to shut you up and keep you happy”
I have to admit…
I do agree with a lot of this.
I’m passionate about family life and seeing everyone around me be happy
^^^ hence why I’m always talking about NOT letting crazy diets stop you eating your favourite foods and enjoying meals out with friends and family (as I once did)
But sometimes, I wonder if trophies like this are priming us to miss the value of DOING THE WORK.
In fact, the moment in my life when I have learned the most
Could probably be perceived as also some of the most negative moments in my life…
✅ Mum passing away
✅ Going bright red in the face, not being able to speak and being super nervous with ANY public speaking
✅ Arguing to try and be right and change other people’s minds when actually they don’t have to agree with you and you might not always be right..
I could go on..
And it is a really fine line.
Which I have no idea how or if I will get it right
Especially when bringing up kids…
But what I do know
Is that resilience and support
Are two things that underpin a lot of what we can achieve and do.
After all, giving up on ourselves
Rarely – if ever – makes us happy.
So what is the alternative?
What do you think?
Matt ‘Birthday boy’ Fruci
Weekends & staying on track
“I just a struggle with the weekends and trying to make changes whilst enjoying my social life too”
^^ one of the ladies asked me on our Summer Shape Up Programme (reply with Summer and I will get you the details)
So I did a video below which might help
I go over:
✅ How to enjoy your weekend social life whilst still staying on track
✅ A simple strategy during the week that can help with this
✅ One question to help you make the decision that makes you happy
Plus, if you would like my free guide:
The Ultimate Guide To Eating Out: How to avoid mistakes when eating out and what to look out for
Then just comment below with ‘Eating out’ and I will send it over for free.
Easy Chinese Takeaway?
Every Friday we have a live cooking where one of us cooks and shares a recipe live on Zoom so we can all cook together .
Often something different or simple .
And it’s always good to catch up and get some new ideas.
So I thought I would share this one from Friday night.
So here you go:
^^ Click here for the vide0: https://www.facebook.com/MattFruciNutrition/videos/542025463994907/
For the chicken:
1 tbsp. cornstarch
salt & pepper
1 tsp. Chinese Five Spice
14 oz. (400g) chicken breast, diced
2 tbsp. coconut oil
1 red bell pepper, chopped
1 red onion, chopped
1 cup (210g) rice
4 green onions, sliced, to garnish
For the sauce:
5 tbsp. tomato ketchup
2 tbsp. honey
3 tsp. coconut sugar
2 cloves garlic, minced
1 tsp. Chinese Five Spice 5 tbsp. water
2 tbsp. tamari
1 tsp. sriracha sauce
What you need to do
1. Place the cornstarch into a medium bowl,season with salt and pepper and Chinese Five Spice. Mix well, then add the diced chicken and toss to coat evenly.
2.Cook the rice according to instructions on packaging.
3. In the meantime, heat 1 tablespoon of coconut oil in a large skillet over a medium-high heat. Add the chicken and cook for 5-8 minutes until golden, stirring often. Once cooked, take the chicken out of the pan and set aside.
4. In the same skillet,heat the remaining 1 tablespoon of coconut oil and add the bell pepper and red onion. Season with salt and pepper and stir-fry for 5-7 minutes until golden.
5. Meanwhile, make the sauce by combining together all the sauce ingredients in a bowl.
6. Now place the cooked chicken back into the pan and stir through the sauce. Bring to a gentle simmer and cook gently until thickened, 2-3 minutes. Add a splash of water if the sauce is too thick.
7. Once the rice has cooked,divide between serving bowls,top with the chicken and sauce, and garnish with green onions. Serve immediately.
Tomorrow, I will send over a free guide showing you how to eat out and enjoy the foods you love
Can’t get it out of my head…
“It ain’t what you do it’s the way that you do it…
And that’s what gets results”
^^ Remember that song?
Once you sing it,
It is one of those
That just sits in your head all day.
A bit like on the school runs with the kids when
Listening to ‘Let it Gooo, Let it Goooooo”
^^ Frozen, if you didn’t know…
Anyway, you are probably wondering why I am sharing this.
You see, we had a PhD Researcher (Navid Golchoobian) in last week to speak with the ladies for our Q and A
All about FASTING .
It is a pretty hot topic right now.
Some bold claims from
Anti ageing to “reversing diabetes”…
But you know what was refreshing?
As much this CAN have benefits…
The key take home message from this talk and Q and A with a PhD researcher into fasting was that…
THE BEST DIET IN THE WORLD IS THE ON YOU WILL DO
^^ read that again
This might mean you skip breakfast and ‘fast’
Or this might mean you eat breakfast..
(and once again)
The research is quite clear.
“It’s not what you do, it’s the way that you do it..”
Yep, Fan Boy Three and Banaramama were right all along.
You see, even when people did fasting..
Those who had SUPPORT and ACCOUNTABILITY
Got better results than those who did not…
And this goes for pretty much any diet.
From keto to fasting to vegan to low carb..
And this is something we are big on at Fruci Fit.
Adapting the diet for YOU…
So it is not just a cookie cutter diet.
But based on where you are right now.
Addressing YOUR struggles.
Not just doing what worked last time..
But focussing on what will suit you lifestyle TODAY
(even if you have social events and busy work schedules…and think you can’t start until it quietens down…)
We start off with this in our one to one Kickstart
Where we put together your starting plan inside our Summer Shape Up.
Want more info?
Just message me with ‘summer’ and I will get you the details
Another great Fruci Fit Event the other day.
Amazing to see so many of the ladies there.
Not just because it’s fun to workout together, but all the camaraderie and friendships that go with this.
Can’t wait for the next one already 🌞😃
It really does provide a different element to Fruci Fit.
Going from our usual small group and one to one sessions to bringing everyone together.
Like minded ladies on the same mission
Looking to be the best version of themselves.
Supporting each other
Helping each other
Whether someone has been with us years or days
Everyone gets it.
What it’s like to be scared to come to a workout..
Worried you’ll be too unfit
There won’t be alternatives for you to do..
And it’s always our favourite part (as coaches) when we see people do things that they never thought they would ever be able to do 😃
Here’s some highlights
And if you want to join us in the Summer Shape Up?
Message me with “summer” and I’ll be in touch
I succumbed to 3 biscuits…
I had a chat with one of the ladies on our Summer Shape Up last week.
She mentioned she had “Succumbed to 3 biscuits”
Which would usually have been perceived as a ‘failure’
Or a negative.
So thought I would share this:
Hope this helps
I get it. You’ve tried diets before. You’ve lost weight…BUT…Once you stopped, the weight just came back on again.
‘I lacked the willpower’…
Or did you?
you see, it’s true, we do all have a certain amount of willpower. And this is very much linked to your stress tank. Think of your stress tank like a sink. The sink is your stress limit…Once it’s full and overflows…
Bad things happen!
And stress is stress. So before you say ‘Well, I’m not even stressed’
Remember that traffic, a nagging boss, a crying baby, grabbing anything and everything on the go, dieting, arguing, and exercising .. responding to an email like it is a matter of life or death
^^^ these are all stressors…
And I get it: ‘That’s life, Matt. You can’t go through life without stress’.
And you’re completely right with that one.
But here’s the thing: all these stressors drain your willpower and can leave you feeling vulnerable to a good old date night with Ben, Jerry and Bridget (Jones)
Especially after a long day when you get in,
FINALLY have 2 mins to sit down and ‘have only eaten a breakfast bar and a sandwich today’,
and all you see are leftovers and picky bits, that HAVE to be eaten’ or you will be made responsible for any starvation going on in the world…
Which is why you have to control what YOU can
So, here’s my 3 tips to help you do this so you can stop blaming willpower for failing on another health and fitness kick
^^^ These are not only some of the 3 techniques we use with members on our Summer Shape Up, but are also based on research looking at people who have lost weight and actually kept it off!
1) Make ‘healthier’ choices easily and OBVIOUSLY available –
– Leave fruit out on the side instead of cereal and biscuits…
– Always have sources of protein available, like yoghurt, cooked meats (salmon / chicken), and eggs (so you have the option to make a quick omelette, some boiled eggs, or even some protein rich and filling pancakes!) as these foods will keep you full!
– Use your slow-cooker and bulk cook meals (it saves so much time and STRESS of shopping and worrying what and when to eat)
2) Make ‘healthier’ foods more attractive –
– Make a homemade sauces using chopped tomatoes / passata with some Italian herb seasoning, salt and pepper <<< You can chuck this on any meats or add to the slow-cooker for stew and have meals ready for a few days!
– Ask yourself and your kids what Batman (or Wonder Woman) would eat <<< Research shows that when kids are asked what their favourite superheroes eat, they usually associate this with ‘healthier’ foods like apples instead of fries and are more likely to choose apples over fries (crazy, right?)
3) Make ‘healthier’ foods the default –
– Fill the majority of your cupboards with whole, nutritious foods
– Have a snack cupboard rather than spreading your junk food around all of your cupboards (as this will drain your willpower even more…there’s only so many times you can say no to Frosty the Tiger and Spiderman Pringles)
You see, most of this stuff isn’t rocket science.
But it’s not easy in today’s GO GO GO environment.
Which is exactly why we focus on ONE habit at a time.
After all, that is all you have to do.
Because using our 3F Accountability System.
Changing one thing will change the other.
Which means you don’t have to change everything to get the results you want.
A lot less stressful and overwhelming that way, right?
If you’re ready to take control of your ‘comfort eating’ and put an end to the ‘eating your emotions’ vicious cycle (which leaves you starting again on Monday)…
Our Summer Shape Up Programme may be right for you.
Message me with ‘Summer’ and I will get you the details