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How to make more time

I’ll be honest, I didn’t quite get it before I became a dad. About just how much your life changes. 

Even with everyone saying:

“Matt, good luck with the sleepless nights”

“Your life will change forever”

Of course, its the most amazing thing in the world. 

But I get that your priorities change.

And that little old thing called ‘me’ time? Well, it becomes a thing of the past…

But I used to think that I NEVER ‘had time’ to have a bath before we had the babies.

Yet, now I have 2 babies? I have a bath EVERY evening…

It’s part of our bedtime routine…

And  a powerful lesson for myself whenever I catch myself thinking ‘I don’t have time’ to do something that I know will make me happy, be it having a nice warm bath, going for a walk or treating yourself to some flowers instead of looking for a high through food..

So here’s a quick exercise to help you ‘make’ more time…
There’s 168 hours in a week.
Let’s say you work 8 hours a day, 5 days per week. <<< 40 hours 

I’ll throw in 1 hour travel time each day <<< 45 hours 

Child care? I often hear 30 hours per week from members on our body transformation programmes  <<< 75 hours 

You say you don’t sleep much, but we’ll say you get 7 hours per night <<< 124 hours 

Cleaning, tidying, cooking and shopping? Let’s say 21 hours a week (3 hours a day) <<< 145 hours 

168 – 145 = 23 hours in a week to spare!
Now, of course
Your schedule may be a different. 
So please do this exercise yourself
But, you may be surprised at just how much time is ‘wasted’
In fact, if you have an iPhone, go to settings > Battery > and then click the ‘clock’ icon and it will tell you EXACTLY how much time you spend on:
Facebook, Instagram, emails etc…

But what it won’t tell you is how much time you wasted:

Worrying about what and when to eat

Cooking different meals for everyone..
Holding grudges
Procrastinating
So, what if I asked you this:
Out of those 23 hours you have spare, could you dedicate just, say, 10 minutes a day to exercise?

That would leave you over 21 hours left. 

And then 70 minutes (10 minutes a day) to track your food?

Because let’s face it, you want to change, right? 

Get fit, have more energy, develop a better relationship with food and just feel better about yourself..

And I get that you know what to do…

But if you’re not doing the things you know you need to do because you’re worried it won’t work, scared of failure, or lacking motivation?

Well, ask yourself:

1) What changes if you life, confidence, how you feel, if you DO the things you know you need to do?

2) Do you with 100% certainty that you will fail?


So wouldn’t it be fun to find out what would happen if tomorrow you tried something new?

Even if it was doing 10 squats whilst waiting for the kettle to boil?

going for a walk at lunch time?

As let’s face it, the stuff that seems hard in your life will always keep coming…

Even if you get into the clothes you want to wear, get fitter, stronger, and improve your health…

As when you get better, new challenges will come..

(plus life will always be there to throw some more challenges at you along the way)

But the self sabotaging thoughts, F it mindset, how you respond to these situations?

Well, wouldn’t it be fun to see what would happen if you set yourself a new standard in the way you respond to these situations?

Matt ‘time machine’ Fruci

PS. Whenever you’re ready, here’s 2 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1- Get my 6 principles to help you think differently, get motivated and lose weight in my book for FREE: Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back:

CLICK HERE TO GET THE SIX PRINCIPLES


Or grab a hard copy of my book on Amazon here:

https://www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently/dp/1979784493/

2- Join Our Fit For Life Body Transformation Challenge:
Every month I open up the opportunity to work with us inside of our ladies only coaching and mentoring programme where I’ll take you through strategies to get fitter, fit back into your favourite clothes and develop a positive relationship food, diet and exercise 

If you’d like more information about this?
Message me at matt@frucifit.com with “Fit For Life” as the subject line
>>Check out some of the results that the ladies have achieved here:
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Self doubt, fear and happiness (what to do)

I must admit, it’s pretty impossible to look on social media without subconsciously comparing myself to others. No matter how hard I try, I still think ‘wow, look at that’…

the scariest part?

Both me and you know it’s FILTERED. It’s the highlights AKA the best part of someone else’s life.

I mean, I didn’t bother shooting a live Facebook video last week when my washing machine broke and flooded the kitchen….

Maybe I will do it next time though haha

To top if off, there were peas everywhere, too. Full washing baskets…the lot. It was all going on in the Fruci Household lol

But anyway, behind a lot of these FILTERS you see on social media?

Fear, struggle and doubt…

Yep, the apparent ‘perfect’ people do NOT confront.

Because it hurts

But behind avoiding this…

what if this actually makes the struggle, fear and doubt GROW?

Because ultimately avoiding reality and struggles…IS pain…

A bit of struggle is inevitable in life (regardless of the number of unicorn teddies on your bed)

That’s actually how you develop the ability to get better…

Just like some of the ladies mentioned this week about feeling fitter climbing stairs and being able to do a push up (despite having shoulder problems when they started and not being able to do one on her knees before starting…)

The secret?

Caring about someTHING more important than the struggle of change…

AKA

Reminding yourself that feeling fitter and making everyday tasks easier, accomplishing something, enjoying clothes shopping, fitting back into your favourite clothes, ageing well, improving your health, reducing your risk of developing health conditions…

is MORE IMPORTANT than the pain of change…

If  you’re struggling, have self doubt, fear, you may as well get a reward from it, right?

And know that you can feel at ease because you are doing all you can to stay healthy and happy…
​​​
So, what is that ‘THING’ for you?

Matt

PS. Whenever you’re ready, here’s 3 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1- Get my 6 principles to help you think differently, get motivated and lose weight in my book for FREE: Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back:

CLICK HERE TO GET THE SIX PRINCIPLES

Or grab a hard copy of my book on Amazon here:

https://www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently/dp/1979784493/

2- Try this 5 minute home workout to create ENERGY, start toning up and start your day off on a positive foot:

CLICK HERE TO START GETTING FIT

3- Join Our Fit For Life Body Transformation Challenge:


Every month I open up the opportunity to work with us inside of our ladies only coaching and mentoring programme where I’ll take you through strategies to get fitter, fit back into your favourite clothes and develop a positive relationship food, diet and exercise 


If you’d like more information about this?
Just reply to this message with “Fit For Life” as the subject line
>>Check out some of the results that the ladies have achieved here:

 

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Why I’m trying to complain more

Once upon a time, people would be sat down watching TV and they’d actually have to get up to change the TV channel..

People complained…

(although it did stop the programme hoppers..)

Until someone got SO fed up…

They took action to create…. the remote control.

My point?

Complaining about something is actually a good thing…

Because it tells you INSTANTLY, what’s important to you and what you need to change…

You see, the difference between people who get what they want and people who don’t is…

Is literally that the people who get what they want take ACTION about the thing they’re complaining about rather than dwelling on it…

I mean,I used to complain about my coursework at university being public speaking presentations..

Simply because I used to hate it. Go red. Nervous…

Little did I know back then that this was a HUGE hint to me on what I needed to work on..

(especially if I was to ever even think about helping 100 ladies every year develop a more positive relationship with food, get fit, and feel more confident about the way they look and feel)

So a challenge I’m setting myself is to turn every complaint into an action…

I mean, yesterday I complained about my clothes shrinking in the tumble dryer..

​​action for me?

Stop being lazy, Matthew, and put it on the airer 😉

But my question to you is where could use complaining to give you the motivation and ENERGY you need to do the things you know you need to do to get the results you want?

Some of the examples I worked on with one of my clients yesterday were:

​​​​​​​​* ‘Food at the train stations is rubbish’ >>> ACTION: Keep a piece of fruit handy

* “I’m annoyed I don’t fit into my dress’ >>> ACTION: Focus on hitting my food target TODAY and fitting in a 5 minutes home workout

​​So, I guess you could say that the fact that research shows people in the UK complain the most (around 70 times a week)..

Could be the key to achieving the results with our body, mind, relationship with food and health…

providing we take action..

Matt ‘moaner’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1- Get my 6 principles to help you think differently, get motivated and lose weight in my book for FREE: Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back:

CLICK HERE TO GET THE SIX PRINCIPLES


Or grab a hard copy of my book on Amazon here:

https://www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently/dp/1979784493/

2- Try this 5 minute home workout to create ENERGY, start toning up and start your day off on a positive foot:

CLICK HERE TO START GETTING FIT

3- Join Our Fit For Life Body Transformation Challenge:
Every month I open up the opportunity to work with us inside of our ladies only coaching and mentoring programme where I’ll take you through strategies to get fitter, fit back into your favourite clothes and develop a positive relationship food, diet and exercise 
If you’d like more information about this?
Just reply to this message with “Fit For Life” as the subject line
>>Check out some of the results that the ladies have achieved here:
 
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The forgotten, Fangtastic, Mineral? (Plus a free workout challenge)

Many times over the past few years inside of our Fit For Life Body Transformation programme, I’ve had questions around migraines, headaches, and poor sleep…

And the more I looked into this, the more I keep seeing MAGNESIUM come up in the science..

But not only in the science, a few of the ladies I worked with even asked me about it, too..

So, I looked into a bit more and was quite surprised:

1) Magnesium is the 2nd most common nutrient deficiency in first world countries (only behind vitamin D)

2) 1 in 7 of us deficient

3) A magnesium deficiency is associated with increased risk of DIABETES, HIGH BLOOD PRESSURE, POOR SLEEP, ADHD, and DEPRESSION…

So, here’s a few ways you can get this mineral in your diet:

1) Greens – e.g. spinach, kale, chard, 

2) Seeds and nuts – yep, that includes PUMPKIN seeds…but it’s not just good for Magnesium and carving, check out my Pumpkin workout below…

3) Beans – baked beans, pinto beans, kidney beans (great source of protein and fibre, too)

4) Fruits – Bananas and avocados 🙂

5) Chocolate – Dark chocolate, that is…not the ones you get from Trick or Treating 😉

If you do want to supplement?

I’d go for Magnesium Citrate (not oxide) as it is more absorbable (like this one here)

Anyway, whether you like Halloween or not, we’ve been basing all of our workout challenges this week inside of our Fit For Life Body Transformation around it…

The Boo-opoly (aka monopoly) and Spider Splat challenges  being my personal favourites. 

But for you today?

I’ve also got a Pumpkin Workout for you to get your Boo-ty up and going 🙂

Here it is (10 reps of each exercise…let me know how it goes):

 

[responsive_video type=’youtube’ hide_related=’1′ hide_logo=’1′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=pfHzhGPCBI4&feature=youtu.be[/responsive_video]

Matt ‘Putting the Boo in Boo-ty” Fruci

PS. Whenever you’re ready, here’s 2 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1- Get my 6 principles to help you think differently, get motivated and lose weight in my book for FREE: Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back:

CLICK HERE TO GET THE SIX PRINCIPLES


Or grab a hard copy of my book on Amazon here:

https://www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently/dp/1979784493/

2- Join Our Fit For Life Body Transformation Challenge:
Every month I open up the opportunity to work with us inside of our ladies only coaching and mentoring programme where I’ll take you through strategies to get fitter, fit back into your favourite clothes and develop a positive relationship food, diet and exercise 

If you’d like more information about this?
Message me at matt@frucifit.com with “Fit For Life” as the subject line
>>Check out some of the results that the ladies have achieved here:

 

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“I know I have willpower but not when I have too much going on”

So I am doing it for him and others just not very good with myself! I know I have willpower but not when I have too much going on

This is something I get a lot from ladies I work with on our Body Transformation Programme.

Preparing healthy food and getting the kids and family sorted.

But forgetting NUMBER ONE.. Especially with balancing your work, meeting friends, working extra hours, emails etc..

You do the best you can. Make ‘healthy’ choices…

But I get it’s difficult. You have people relying on YOU. And you put a lot of pressure on yourself to do this. After all, if you don’t do it, it doesn’t get done, right?

I mean, it doesn’t help that us guys are pretty forgetful creatures, often forgetting to do the little jobs like taking the bins out on your way out and shutting cupboard doors in the kitchen after eating and drinking

^^^ Mrs Fruci will back me up on this

But here’s a few things I want you to consider:

1) If you’re not willing to do the things you need to do to get the results you want, does this mean that you’d just rather stay the same? Feel the same? With your energy? Body? Relationship with food?

And it is OK if you do.

but if you don’t?

Consider that as hard and painful as it may seem sometimes to make healthy changes that you know you should do, how painful is it to stay the same 12 months on from now? 

Still wondering and wishing you’d done something earlier?

After all, the most effective way to do it is to do it…

2) You eat 3 times a day to give your body energy it needs. You shower to clean your body…

yet what do you do to clear your brain? Clean your brain to give it energy? 

After all, the things you DO are based on beliefs that you hold to be true…

If you’re not creating some space in your day, even for 5 minutes….

(Try using an app like Headspace / Insight Timer)

How do you expect think clearly to help you respond to situations rather than REACT, REACT, REACT?

After all, how may times have you said or done something in  a bad mood that you wished you never did? Hours of worrying and stressing? 

Even though ‘what will be, will be” and the stress and worry only grows if you OVERTHINK and attach feelings to it….

As they say:

Overthinking = Underdoing

So, where are you overthinking on something? Attaching feelings to something and making it into a thing? Wasting energy on something that only exists in your head?

AKA

The future!!

Sure, it can be scary if you let the gorilla part of your brain take over.

“What if I fail?”

“Can I cope?”

“What if I can’t fit it in?”

But – technically – you’re just hallucinating…

As these things that you say might happen in the future do NOT exist…

​​​​and guess what?

When you’re in this state, the only thing your brain focuses on is why you canNOT do the things you know you need to do…

Which will leave you in the same position as you are now…

Matt

PS. Whenever you’re ready, here’s 3 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1- Get my 6 principles to help you think differently, get motivated and lose weight in my book for FREE: Shift: Simple Guide Helping Ladies Think Differently and Get Their Bodies Back:

CLICK HERE TO GET THE SIX PRINCIPLES


Or grab a hard ​copy of my book on Amazon here:

https://www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently/dp/1979784493/

2- Try this 5 minute home workout to create ENERGY, start toning up and start your day off on a positive foot:

CLICK HERE TO START GETTING FIT

3- Join Our 8 Week Body and Mind Transformation Challenge:


This month I’m opening up the opportunity to work with us inside of my ladies only coaching and mentoring programme where I’ll take you through strategies toupgrade your mindset and thinking about food, diet and exercise so that you never have to rely on ‘willpower’ again

If you’d like more information about this?

Just reply to this message with “8 Week” as the subject line

>>Check out some of the results that the ladies have achieved here: 

www.FruciFit.com/Results

​​​​​​​​
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What’s best to eat at the buffet?

I confess…A lot of what I preach to you and – usually – do…sometimes goes COMPLETELY out of the window.

I find myself eating out of packets (which means you’ll eat more…)

Grabbing something on the go because ‘I didn’t make the time’ to prepare anything or sort dinner out as life took over…

And falling victim to the BUFFET..

(although a little less often now we have two babies)​​


No matter how good I say I’m going to be? I’ll eat more at a buffet.

Truth is, the more more choices you have? The more you eat…

But I don’t beat myself up about it. 

​​Because you and me are no different, here. We are wired to gauge on food…especially when out at an all-you-can-eat.


And a selection of tasty food, coupled with growing up in an environment where pleasing Nonna meant polishing off 5 plates of pasta…

Doesn’t make it an easy one for me, either.

But – just as one of the ladies I’m working with recently did – imagine if you applied 5 SIMPLE, yet scientifically backed principles that allowed you to go on holiday for 2 weeks, eat out every day (all day it feels like) and STILL come the same weight?

Well, here’s the 5 SCIENTIFICALLY BACKED strategies you can apply to help you take control of your eating when eating out:

1) Look around at the buffet FIRST before picking up a plate

2) Sit facing away from the buffet

3) Fill your first course with protein rich foods, like meats and beans, and tons of fresh veggies and salads to keep you full up

4) Drink a glass of water before each course


And my favourite: 

5) SLOW DOWN and appreciate those around you – This is one I’d often be guilty of overlooking. 

I’d usually be focussed on ​ the eating, going up and down to the buffet, and barely sitting down to talk with the family like you would at a traditional sit down meal. But with our daughter, it’s actually FORCED me to slow down…

And this has delays me going back up for my NINTH course…haha

Allowing my hunger hormones to set it in and tell my that…I AM STUFFED!

Simple, yet powerful tools, that if applied, could help kickstart your FAT loss results, help you develop a more positive and healthy relationship with food, AND still enjoy social events without feeling guilty…

Because – for me – socialising and eating out is a part of a healthy lifestyle. I enjoy it. So if you told me I had to give this up to get in shape and get healthy? I’d tell where to go…

Of course, comprises have to be made…

But – thankfully – these aren’t ‘all or nothing’ compromises 🙂

Matt

PS. You can grab a copy of my book on
 Amazon here: www.amazon.co.uk/Shift-Simple-Helping-Ladies-Differently-ebook/dp/B077J2GSLK

PPS. Check out some of the results that the ladies have achieved here: 

www.FruciFit.com/Results
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Quick Strategy To Get Your Motivation Back

So after our morning coaching session with the ladies on our body transformation programme and a few one to one meetings with clients today, I’ll be heading to Oxford Brookes University to deliver a lecture for the nutrition students.

And one of the quotes I like to use is:

“It’s not knowing what to do; it’s doing what you know.”

Because there is ALWAYS more to this weight loss and health stuff than ‘eat less and exercise more”

As much as this is the case…

It is more complicated. Upbringing, time, stress , work, health conditions etc. all make this more difficult. 

And -yes – it’s great that when at university we learn about the complex stuff on hunger hormones, PCOS, Menopause, Menstrual cycles, allergies, insulin, GLP 1 hormones, polyphenols…I could go on…

But where do you stop?

As let’s face it, most people  (ESPECIALLY ME) need to do what they already know first…

But maybe we’re eating for something better?

Maybe hoping for a better time when they’ll be fewer commitments and social events?

Or perhaps you’re just lacking motivation…

And speaking of which…

What if ‘motivation’ was actually a ‘code’ word for:

“I want to care more about this thing”?

You see, I can help you get motivated by getting clear on your ‘why’s’, whether it is fitting into a dress, helping to avoiding health conditions like type 2 diabetes , having more energy so you’re better to be around and can keep up with life, develop a healthy relationship with food and say yes to social events again with confidence…

But sometimes we say things and don’t really mean it (me included)..

and although this process above is STILL important. As without a ‘MOTIVE”..there is no ‘MOTIV-ation”…

Something that makes this process EVEN MORE powerful is putting systems in place so you don’t have to rely (solely) on the up and down ‘motivation’ and ‘inspiration’…

Like:

* Writing down your ‘why’s’ next to your bed so when you can’t get out of bed 5 minutes earlier to have some ‘me’ time and create some space, you remind yourself why and make it top of mind awareness (and remind yourself you’ll feel better for it later and have more energy)

* Setting an alarm to drink water and stop looking at a screen every hour so you can just get up and move around

* Keep your exercise clothes by the door. 

* Get a friend or a support group to join you on your journey and help you stay ‘motivated’

* Put a time in your diary for when you’re going to plan your meals AND do your shopping (make it like a meeting at work that you cannot miss). Sounds simple, but this is one of the key things that people who lose weight and keep it off DO to save time, willpower and money…

So, what do you do to help you do the things you know you need to do without relying solely on willpower and motivation?

Matt ‘do what you know’ Fruci

PS. Whenever you’re ready, here’s 3 ways I can help you think differently about food. diet, and exercise so you can stop relying on ‘willpower’:

1 – Score yourself on the “Lose Weight Without Willpower” Scorecard below (and choose ONE action you can do to increase it):
 
2- Try this 5 minute home workout to create ENERGY, start toning up and start your day off on a positive foot:

CLICK HERE TO START GETTING FIT

3- Join Our Brand New 8 Week Body and Mind Transformation Challenge:


This month I’m opening up the opportunity to work with us inside of my brand new ladies only coaching and mentoring programme where I’ll take you through strategies toupgrade your mindset and thinking about food, diet and exercise so that you never have to rely on ‘willpower’ again

If you’d like more information about this?

Just reply to this message with “8 Week” as the subject line

>>Check out some of the results that the ladies have achieved here: 

www.FruciFit.com/Results


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Would you say that to your friend?

Ever get those moments where you just look back at the things you used to do as a kid?

this happened to me yesterday…

Memories of trying to get served alcohol with my brother ID who was 4 years older than me lol

Taking beer, cider and even Lambrini to the local park…

And how I thought this was really cool at the time. 

But the lesson I got from all of this?

Well, it’s kind of in line with a quote from Byron Katie:

“I can’t make people unbelieve what they believe, they have to do it for themselves”

Because having to clean up all of my own sick from my dad’s car on the way home one night and replacing all of the bath mats (as I was sick on them, too)

Let me figure out all I needed to know about drinking too much…by myself. My dad didn’t have to tell me much more hahah

I came up with the answers myself.

After all, no one likes to be told what to do. In fact, it makes us want to do the opposite. 

And that’s what I love about my job.

You see, people ask me how I come up with so many blogs and videos…

And the answer?

Because the ladies I work with always come up with their own strategies and answers to their problems…

All I do is ask the right questions, LISTEN to you, say you tasks, and REPEAT…

So I just wanted to share one I got from one of the ladies the other day…

You see, if you’re ‘comfort’ eating / binge eating…

It might go a little like this:

Eat one bag of crisps…F it…might as well have another pack. And some of the chocolates hubby as bought. Not to mention the chocolates you say you ‘bought for the kids”…

It sometimes happens so quickly you don’t even realise why / how it happened. Which is frustrating, especially when you have the best intentions.

So here’s what one of the ladies is doing now:

Before eating / picking after dinner, Imagine you are talking to yourself like you’d talk to a friend AKA offer a biscuit / crisps to yourself like you’d offer it to a friend and have that conversation with yourself.

Sounds simple and whacky…

But if you offered a friend one cookie and they ate it, you wouldn’t say:

 “oh, you messed up, you best eat 7 more cookies and a bag of crisps”

Truth is, you wouldn’t say it to a friend so why say it and do it to yourself?

Matt ‘drunken monkey’ Fruci

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Be a copy cat (It’s not cheating and Julie won’t mind)

So I’m guest lecturing at Oxford Brookes University on Friday on…nutrition (surprise, surprise) and – perhaps more importantly – how to get people to do the things they know they need to do but still don’t do…


Now, I must admit, I don’t normally condone cheating…

But technically, I am a cheat.

And I’m not talking about the time I wrote my times tables on the inside of my hand at school…

I’m talking about how one of the biggest reason I’m able to do this?

Is because I’ve CHOSEN to work with some of the highest performing coaches myself to get ME to do the things I know I need to do, be it with my health, body, mindset or work..

You can either call me a hypocrite or…honest?

See, without knowing what and how others are DOING it (not what they’re saying but what they are DOING)


You’re blind.

So what?

So this:

If you don’t know what’s working, and how to implement it in your lifestyle, you’ll seriously struggle to get the transformational results that you want.

I’m not saying it’s impossible.

I’m saying you’ll struggle.

And chances are,

You’ll end up taking 10 times longer than someone who has a clear picture of everything that goes behind a body and mind transformation.

As the saying goes:

“Model someone who’s achieved the results you want. Success leave clues”

Now, of course, we are all different. But the principles to this health, fitness and weight loss stuff don’t change.

Sure, the TACTICS have to be adapted to your lifestyle (food preferences, work / life balance, relationship with food)

But the PRINCIPLES aka SELF CARE, calories, exercise, nutrition, water…are the same!

They are the foundations of not just successful fat loss, but also developing a positive relationship with food, loving yourself, energy, and better health.

In other words:

To succeed, don’t try to forge the path on your own – simply repeat what works.

And you know what?

That’s why both myself and the ladies using our programme have just THREE things to score themselves on:

* Food – healthy food, nourishing your body, and total intake…

* Fitness – are you moving enough? Creating energy? Changing state?

* Focus – when was the last time you did something fun…for you? Took 5 minutes out?

Just like Julie has done in her weekly check ins…

Here’s what she said after looking back after achieving several milestones:


We flicked back thro’ the measurements; I was shocked as never looked at this before.  I still CANNOT believe it & actually got a piece of string, to see what this looked like now, compared to before, no wonder I’ve absolutely no trousers that fit!
  • arm = 1″
  • waist = 5″
  • hips = 5″
  • thigh = 2″

Well done, Julie!


And if you’re wondering how you could ‘fit’ all this in?

You could start by scoring yourself on the “Lose Weight Without Willpower” Scorecard below:

The Lose Weight Without Willpower Scorecard

Give yourself ONE point for each thing you do, reply back with your score, AND what you are going to do improve this week.

Matt ‘willPOWER’ Fruci

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Overwhelmed With Health and Weight Loss Info? Quick Question For You

Ever just get up, look at all the things you have to do and think “where the F do I start?”

Well, congratulations if you do. Because that would mean you’re in the small minority that write stuff down. 

Now, writing things down has been shown to help you become aware of what you need to do. Prioritise what’s important (rather than procrastinating and finding other seemingly important things to do like washing the inside of the microwave…as I did yesterday haha)

But at the same time, writing stuff down can make things even more overwhelming.  

And actually put you off even starting. Especially if you just use a ‘to do’ list rather than actually schedule it.

But the funny part is that a bit of ink on a piece of paper CANNOT overwhelm you…

Only your thoughts about these things can overwhelm you. Which are made up…based on what you “think” might happen in the future based on what you perceive happened in the past…

We’re animals built for survival. We like to think worst case scenario.

It does have its benefits though. 


It saves us from getting eaten by lions after all.  

But, I get that with work, never ending emails, a lack of time, never ending to do lists, pressure from family relying on you to do everything, that it seems like there’s no point and that you just don’t have enough time.

Which is why I want to ask you this question:

If you had 15 minutes on 3 days this week, what would you do to improve your health, fitness and lose some weight?

Answer this question and start there.

It doesn’t have to be this all or nothing, start again next week, “last supper “ , F it mindset…

Get some wins under you belt, build some confidence, start seeing results and then worry about the rest..

After all, you’ll have plenty more worries and questions in the next, so what’s the point in waiting until you have more?

The best part? Worrying about doing something will only make it harder to start…

Matt “Half assed is better than no assed” Fruci