Category: Uncategorized

“Would have given up”

Got this message from one of the ladies last week (see image)

Amazing to get messages like this.

Check out these two comments:

“Happier about how I looked”

“Would have given up”

^^^ two complete opposites. 

Yet

There is really not much difference between them.

It actually comes down to the small things. 

And keeping going.

Stopping stopping.

Which is what we do in our 3F accountability system.

With our focus on the Food, Fitness and Focus

And getting you to do the things that you know you need to do.

Want to join us for our next 28 Day Kickstart beginning next month?

Message me with ‘Kickstart’ and I will get you the details 

Matt

“Am I fit enough to exercise?”

We get this a lot.

And we get it. Maybe you haven’t exercised in a while?

Nervous about getting started?

This is why we have our Back to Basics sessions. 

As Julie goes through in this video here: https://www.facebook.com/MattFruciNutrition/videos/390658712991283

we are approached  by ladies who are concerned they are not fit enough or they have a health condition.

So in this video, coach Julie gives an insight into our Back to Basics sessions. 

These are lower level exercises done with support of a chair or wall. Focusing on form and muscle.

WATCH HERE: https://www.facebook.com/MattFruciNutrition/videos/390658712991283 

Matt

 Eating out and staying on track

So we had a family weekend away in London the other week.

Getting a bit lost with a 3 year old and a 5 year old…

Was a bit of a challenge:

“My legs are hurting”

To which I responded – in true Fruci Fit fashion – “Let’s focus on getting through that next one step”

Anyway..

We finally came across somewhere to eat, albeit wasn’t where we planned.

There was a market in Sloane Square 

And wow, never seen so much food. 

Amazing looking vegan food (and I am not vegan..)

Paella

Italian 

Brazilian 

Indian

Napalese 

Caribbean 

Stall after stall 

..

We were walking around.

I was starving

Slightly h-angry. 

Which I could tell as I was becoming quite short with Mrs Fruci and the kids (oooops)..

And after all of that walking I just thought

“I’m getting this, it looks amazing”

So I ended up getting the vegan dish.

It was amazing

I didn’t actually know it was vegan until it came and I noticed it was a lentil burger under the rainbow of salads and slaws, but it was lovely. 

Now,

We kept walking around..

To which I had a little bit of FOMO (fear of missing out)…

“OMG paella”

“Wow look at the ribs there”

Damn..

Should have waited, I thought.

And I nearly went in for another meal…

But thought:

“Do I actually need any more?”

But the thing is, eating out and on-the-go when trying to lose some weight, get fit and drop a few dress sizes is one of the most common challenges I hear from the ladies we work with…

“What’s the best thing to choose?”

or even…

“Maybe this isn’t the best time to start?”

“Will it still work if I eat out a lot?”

Almost like you have to choose one or the other…eating out or losing weight…

And I guess it comes down to what you mean by ‘work’…

it’s only going to ‘work’ if you fit the ‘diet’ to YOUR lifestyle….

And I’m pretty sure, that your lifestyle will involve meals out…

Holidays, Christmas, birthdays, Easter,  and even your local nutritionist inviting you to Sloane Square soon haha

So what can you do?

Well, not only did I ask some of the ladies in our Fit For Life Programme what they do when eating out, but I also combined this with what the sciencey stuff says about eating out and still losing weight…

1. Choose the social events you’re going to enjoy and others where you’ll make healthier choices

2. Walk around a buffet before picking up a plate

3. Know there’s a difference between being full up and having enough

4. Focus on company not food (it is a social event)

5. Know that you are not missing out, but simply aligning your actions with your goals. 

how much of what you choose to eat is based on what other people do?

One study showed that when 2 out of the 3 friends opted for the ‘healthier’ option, the 3rd friend followed

6. Think Debits and Credits – Whether you’re tracking points, calories, syns, or just trying to eat ‘heathy portions’, all can work. 

But how might your mindset around thinking ‘F it, I’ll start again on Monday’ change if you knew that you COULD allow more on certain days to compensate and less on others?

Put it this way, if you had a budget of £100 for a week and you spent £80 in 1 day, you wouldn’t think ‘F it…might as well spend £800’

Yet that is essentially our mindset when it comes to food…

Causing you to spiral from one bad meal to one bad day to one bad week to ‘what’s the point’…

And it’s blooming hard getting started again…​​​​​

Key take home?

Eating out is probably a part of your lifestyle.

So by saying you can’t start or there’s no point in starting if you’re eating out

Is basically saying that you either have to give up your social life or stay the same as it’s not ‘perfect’

And -again – it comes back down to that belief you have that it has to be ‘perfect’…

Which stops you sticking to something for long enough to see the results you want to see…

You see, time with family and friends and having some fun (which you’re allowed to do)

is probably the reason why you want to invest some time and energy in your health and fitness…

To have more energy. Confidence. Feel great in the clothes you wear. How you feel. 

Eliminate aches and pains..

Sure, some compromises have to be made…

and ​​you’ll probably get quicker results if you never eat out and deprive yourself…

But that’s not for me…

and it probably comes to the question of:

What makes you happy?​​​​

Matt ‘never thought I would like a lentil burger’ Fruci

Thinking about food all of the time?

“I don’t want to think about food all of the time…”

That was something that came up the other day.

And it is an interesting one.

Because on one hand:

Things like:

→ Planning meals

→ Tracking calories

→ Working out

Are all exhausting

They require us to think about it..

And requires effort.

But on the other hand

→ Binge eating

→ Snacking on the go

→ Grabbing a takeaway

Is also exhausting ..

And by default means they are already thinking about food all day..

I spoke about this more HERE: https://www.facebook.com/MattFruciNutrition/videos/1628650530844164 

Matt

Stop stopping?

I posted this quote the other day (see image)

Because speaking to so many ladies who are looking to get fit, tone up, improve their mobility and lose weight …

And working with so many ladies like these are:

Who Else Wants Results Like This?

Is that you think 

You have to train really hard to see any changes..

So there is often ‘no point’

In fact, you often think that unless you can do an hour, it is pointless.

And I have been speaking about this for years.

Even back when I was working in the NHS and Public Health delivering diabetes education.

From nutrition to getting people join me for a one minute resistance band workout in Great Western Hospital. It was amazing to see how many people actually did have 1 minute

And how good they felt after.

And once one person joined in?

So many others did too.

Anyway…

I believe many people are always ‘starting’ something

* Starting to exercise

* Starting to go to bed earlier

* Starting to eat better

Starting, starting, starting

Never finishing.

I see it all of the time…

And something we are currently adding into our accountability 3F system at Fruci Fit

Is a simple concept but super powerful…

Imagine if you could

STOP STOPPING

Imaging how much further ahead we could be if we just STOPPED STOPPING

Crazy right?

And it is going to be for ALL the ladies inside our programmes already

And those wanting to join our next 28 Day Kickstart, specifically for women 40+ who pretty much know what to do already

But I need the plan and accountability to do it.

Want more info?

Just reply with ‘Kickstart’ and I will get you the details

Matt

My relationship with food has changed…

Got this message last week (see image)

And if I am honest?

If you do not get this right?

That relationship with food..

The stuff that really dictates what you do..

The habits

Beliefs..

Then it is no wonder we keep going back and forth with that yoyo dieting…

So what I have done

Is put together a free Mini 4 part course:

 4 Steps to overcome comfort eating and feel in control of your food again

Would you like me to send it over to you?

Matt

“I’m eating healthy…

But I am still not losing weight. “

A message I had the other day .

And I spoke about this the other day…

Because – sadly – sometimes our good intentions are stolen.

You see, weight loss and ‘healthy eating’

Are linked

But not the same.

And when we work with people who say things like:

“I have tried everything before, Slimming World, WW, Lighter Life…you name it, I lose some weight but never keep it off and now it is getting harder. Maybe there is something wrong with me”

One of the things we do 

Is to simply get you to share exactly what you’re having for a week or so.

It enables us to help you.

Sure, it is not sexy.

But the results are….

And as hard and painful as it can be…

We often hear from the ladies that

It is worth it

When they see their body changing

They feel more in control

And they finally start to see the results they want…

That sense of achievement. 

The blood sugar levels are better controlled. 

You name it…

It all seems worth it.

And that fear of what might happen 5 years from now if nothing changes…

Doesn’t seem to scary..

Matt

“I’m nervous about my first session”

I get this a lot.

I mean, most of the ladies have experiences of gyms 

That they would rather forget.

Bored

Thinking everyone is looking at them

20 year olds lifting weights 

Feeling intimidated. 

I get it …

But we do things a lot differently to a commercial gym.

We are able to personalise everything for you

Whether you have a aches, pains, or join issues

Or 

If you haven’t exercised for a while

And not sure where to start / don’t have the motivation to do the things you know you need to do .

Don’t take my word for it though

We are soon to be opening up our next Pre Summer 28 Day Kickstart specifically for women 40+

If you’d like to join us?

Message me with ‘Kickstart’ and I will get you the details

Matt

Waiting?

“I just can’t commit right now” 🤔

“I have too much on” 🤯

“It’s not the right time” 🕰 

“When things quiet down” 🤫 

Truth is, you’ll never be ready. You have to start to get ready.

There will always be obstacles.

It will always feel “hard” at the start.

But isn’t it hard anyway?

What needs to happen for it to be the right time?

I speak about this more here: https://www.facebook.com/MattFruciNutrition/videos/1157248025061377/ 

Matt

People pleasing?

What’s the cost of people pleasing?

It comes a lot…

Others getting in the way..

Making us too busy..

Bringing biscuits and chocolates in the house…

Leaving leftovers..

Whether it is Winter

Or Summer..

And one of the ladies brought this up in a chat we were having last week:

“it’s not the meals I struggle with, it’s the amount of food laying around and the social events”

I get it…

Here’s something you can take away and apply today.

So, quick question to carry around with you today before you make a decision.

You know, the micro choices you make every, single day:

Is this choice you are making for you or are you trying to people please?

My challenge to you is to put yourself first and to make the choice YOU want to make.

What is the point of pleasing others and helping others be fulfilled if you are never happy and fulfilled yourself? 

Sometimes we ditch our own aspirations because someone else says something.

If I decide not to drink / eat pasta / gluten, of course I get comments from family and friends, but it does not align with my vision of what I want to do with my life.

Imagine doing things I don’t want to do to please others just to end up with me being further away from where I want to be?

Matt