Category Archives: Food

Simple sweet snacks

I’m not sure about you but Christmas feels like an age ago with the chocolate overload that many of us seem to have enjoyed over the festive season. Since then we’ve had dry January and lots of green juices to get our bodies back in shape and ready for spring. Now it’s time to start thinking of that summer holiday you may have booked and maybe the beach body you are looking to feel confident of. So along with regular exercise you need to find a sustainable way of eating that doesn’t feel like you are depriving yourself. One of my new clients remarked on how I clearly love my food which she liked. It’s true I do love food (maybe it’s my Portuguese heritage) and I really believe life is too short to miss out on eating delicious things. If you also love food and ned to exercise to balance it out check out my blog post with a bodyweight workout that anyone can do to get fitter and stronger and if you are off to ski it is perfect. Click here for the free workout 

Sometimes nothing beats a little sweet treat with a cup of tea or coffee so why not make it a healthy one that you can enjoy.

ZITA’S PROTEIN BITES 

These easy to make high protein tasty treats are packed with good nutrition, fibre, good fats and are a satisfying way to enjoy a sweet treat that also gives you a good boost of protein. All ingredients should be available in good health food shops or supermarkets and the protein powder can be ordered via this link – click here. (You could use alternative protein powders too)

INGREDIENTS

2 packets of TRIM vanilla Protein powder

2 tablespoons crunchy peanut butter or almond butter

1 tablespoon chia seeds

1 tablespoon coconut oil

2 tablespoons almond milk or other milk

1 tablespoon molasses or other sweetener

2 tablespoons hulled hemp seeds

1 tablespoon cinnamon

METHOD

Melt coconut oil with peanut butter and molasses and add to dry ingredients with milk, mix well and roll into small balls then refrigerate. Balls can also be rolled in sesame seeds to finish. Makes about 10 balls

Alternative recipe

2 packets TRIM chocolate protein powder

2 tablespoons crunchy peanut butter or almond butter

1 tablespoon chia seeds

1 tablespoon coconut oil

2 tablespoons almond milk or other milk

3 tablespoons chopped walnuts

1 tablespoon cinnamon

Enjoy

Zita x

7 day kickstart eating plan

The mulled wine and mince pies were great but now your waistline is tighter, your energy levels are fading away and you want to get back some sense or normal eating aka healthy, instead of having chocolate or cake for breakfast (just because it is Christmas).

I know exactly how you feel, infact many years ago before I changed careers to become a trainer, I used to eat chocolate for breakfast the whole year! No wonder I was several dress sizes bigger than I am today.

Anyway luckily I discovered a much better way of eating that makes you feel great and is easy to fit into a busy schedule.

My 7 day kickstart programme is the perfect way for you to get back on track and that is why I am giving it away for FREE as I know how rubbish it is to feel bloated and lethargic and how fantastic it is when you discover that you don’t need to feel like that anymore.

Click here to get your FREE COPY of the plan plus you will get access to our private Facebook group for extra tips and support.

I was also known as the cake monster at work in my previous career because when it was someones birthday I’d be at the front of the queue! No wonder I had such bad skin, no energy and moved like a 60 year old instead of the young 28 year old that I was. This is why I am SO passionate about helping you feel better because I don’t want you to suffer the way I did.

>>>> The plan will work if you work the plan so click here to get your copy today and start as soon as you are ready – that doesn’t mean waiting until the end of January one all the Xmas chocolates have gone! <<<<

Have a great day and if you haven’t already go grab a large glass of water and hydrate -your post Christmas body will love you for it.

Zita x

ps If not now when? Look after what matters most… your HEALTH.

I won Product of the Year

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I’m delighted to have won an award at Maximise 2016 annual conference and awards organised by Women’s Business Club.

The day was held in the beautiful Pittville Pump rooms in Cheltenham and was packed with all kinds of businesses who had stands, alongside a variety of speakers, a fashion show and then the award ceremony at the end.

I had a stand to share my cookbooks and the Total Body Shape up Plan as Zest Bootcamp classes and 1-1 personal training is location dependant and people came to the event from all over the country.

Stand at Maximise

One of the talks I went to was about Mindfulness, something I know I need to practice more of so spent a lovely 10 mins calming my thoughts and learning some great tips.

On a practical level I took a big bottle of water with me to have at the stand so I knew I could stay hydrated as well as some healthy snacks as wasn’t sure what kind of food would be on offer – planning is key to eat healthily. (hopefully you spotted the water in the photo)

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The fashion show included some lovely hats and other designer accessories from Tricia Designs.

I caught up briefly with Sheryl Andrews who has just launched her book “Managing your Critic” as well as Carol of Pink and Green skincare products – infact I was having a nice cup of tea and chatting to Carol when I suddenly realised they were calling my name as I had won an award!

Total Body Shape Up Plan won best “Product of the Year” award and here I am with Angela De Souza, founder of Women’s Business Club , the Mayoress and singing coach Amy Box.

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It was great to see all the winners of other awards and lovely for Jennifer Hall, aka The Life Buddy to win an award for speaker of the Year – Jen previously hosted the Bath Women’s Business Club which I now host once a month. If you are reading this and based in or near Bath why not come next Wednesday to our special #shoplocal Christmas market event where you can either just shop between 11-12 noon and then go or you can book the networking business lunch and get a free table beforehand so you can showcase your goodies and make some festive sales. The meeting is held at beautiful Bailbrook house and you can book here 

It seems wearing my pink dress was a hit again as I had endless compliments about it and I kept  telling people that it is because I had my colours done by House of Colour so I knew that the colour suited me and therefore had the confidence to wear such a bright dress. If I had time alongside the health & fitness I would train as an image consultant and help others discover what colours suit them best as I am really passionate about it but in the meantime I can point you in the direction of Gilly who is a local Bath/Bristol stylist who I’m sure would love to help you.

Back to feeling healthy, if any of you would like to get a plan in place for the start of 2017 and focus on eating healthier and putting your health back on track I’d love to share the shape up plan with you as it is a simple way to eat good food to nourish your body.

There are shopping lists of what to buy each week and what to eat each day/week plus recipes and I guarantee you will love the food.

I’m going to offer you a special price of £57 for this 8 week plan if you buy it before 10 December (after that it will be going back to the £77 full price).

Sorry the discounted link has now expired, however you can still purchase the 8 week plan by clicking here 

You can read more details about the Shape Up Plan by clicking here  but really all your need to know is that once you receive your manual you follow it, along with being supported in the private Facebook group, and the result is that you will look and feel fantastic just like a few of these people before you.

”My energy levels are SO much better”

“It has reduced sweet cravings associated with sugar lows”

“I am sleeping better despite menopausal night sweats”

”I’m going out on my bike for longer and can manage it due to better eating”

”I’ve lost inches and feel good – even though I’ve not followed the plan exactly as I am a vegetarian – happily recommend it”

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 Invest in what matters most …. YOU


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Black Friday Fitness (and health offer)

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To me it’s normally fitness Friday (later followed by fizzy Friday) but there’s no getting away from the fact that today is Black Friday so I wanted to offer you something special as everyone else in the world seems to be!

A healthy body starts in the kitchen (well the supermarket really) so to help you plan and prepare some tasty meals that are also gluten and sugar free as well as not containing dairy products I have 2 great cookbooks you will love.

The first is my 30 day fat loss cookbook that has 90 recipes – breakfasts, lunches and dinners that the whole family will love – trust me, a lot of people have been enjoying this cookbooks over the last few years.

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If you like things a bit more spicy there is my Clean and Lean Curry Cookbook with almost 100 recipes, many of which are suitable for vegetarians, perfect for these cold winter days.

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Also there is my simple 7 day detox plan that tells you exactly what to eat over a 7 day period to help banish any bloating, feel healthier and also drop a few pounds (you could do this before Christmas to help you feel great at those parties). Don’t worry it’s not 7 days of celery and cottage cheese, far from it infact, just 3 tasty, healthy meals a day that won’t leave you feeling hungry.

LISA – working mother of 2 lost 6lbs on the detox plan

“Zita’s 7 day detox worked really well for me – It gave me the kick start that I needed and plenty of inspiration to continue with the good eating habits after the 7 days.  I have continued to have the smoothies for breakfast as they are perfect to take to work and the healthy habits really did make an impression on me and have stayed front of mind ever since.  During the 7 days I felt stronger, slept better and had so much more energy.  I also lost 6lb which was fantastic. I Highly recommend! – Give it a go.”

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Some of you may want these now so that you know come January when the festivities are over you have something to help you kickstart a healthy 2017.

With the 7 day detox you also get free access to our private Facebook group for extra support and ideas (priceless) – perfect for a January kickstart.

All of this would normally cost £24 but as it is Black Friday I am giving you a very special deal…

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You can have all of these PLUS my 10 minute core workout for just £12.99

Yes just £12.99 – what’s not to love about Black Friday!

Please note these are all digital download products and nothing physical will be sent – click the Paypal link below to get started.




The offer will expire on 30 November so grab your offer now to start using straight away or ready for January – either way this is an offer not to be missed!

All you have to do is click the Paypal link below and then I will send you your products to the email address provided. If you have any questions please email fitnesszita@gmail.com.




Without this we will die

We all know that water is vital for life and even if we didn’t have food for several days/weeks we would survive along as we had water to drink. Given over 70% of our body is made up of water you can see why and also that’s why it is so important to stay hydrated every day (quick go grab a glass of water whilst you read this).

So how long would we survive without oxygen?

Not long as we need it to give life to our bodies to enter our blood stream and be pumped around our body by our heart and enter our cells and give us the energy we need.

This is exactly why on an airplane we are told to always put on our oxygen mask first before helping other with theirs.

I’ve done a little video to explain this more and help you understand the relationship between the oxygen mask and living a healthy lifestyle.

I was recently visiting a school friend who now has 3 children, aged 4 -13, and she had got out of the habit of doing some exercise each morning and wanted to start it again as she knew it made her feel better, so on the Sunday morning before breakfast we did it together.

One of the children was off playing football so we had the 4 year old join us and the teenager had good intentions to do it too but her bed was too cosy on a Sunday morning instead (can’t blame her really!). Simple bodyweight exercises that didn’t take long at all, apart from when I showed my friend how to do press ups properly.*

press up

In my years of coaching men and women the press-up is one of the hardest exercise to master but it can be done and it is such a great exercise to build strength in the chest, shoulders, triceps, core (if you can do it on your toes) and it also burns calories as it elevates the heart rate – plus you get the added bonus of extra calories burn at rest because you have built more muscle fibres.

I’ll say that again as it is something women especially don’t think about…. one of the benefits of increasing your muscle mass (without looking like a body builder) is that it raises your metabolism after exercise so you burn more calories whilst at work, sleeping, driving, watching TV etc.

So be sure to learn how to do your exercises properly to get the most value out of them and if you’d like a complimentary copy of my 10 minute core workout then click below for my simple bodyweight routine.

Click here to get my 10 minute core workout

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If you are in Bath or Somerset and want to get moving then consider our Zest Bootcamp classes or 1-1 personal training.

Be a good role model to your children by eating the right food and doing your exercise and also remember that in order to help them now and in the future it is important you look after yourself by putting on your own oxygen mask first.

Infact, although I don’t have children I do have a lot of demands placed on me like most people, so even I have to remind myself to prioritise my exercise sometimes and that’s why I am happy to pay in advance to go to some group sessions so they are booked in my diary and I work my clients around that some days, to make sure I am feeling as good as I can to service my clients the best I can.

Have a great day
Zita x

ps We all went out for lunch that Sunday to Pizza Express as the kids love pizza and it was close by and me and my friend had a delicious superfood salad which you could add chicken or salmon too for extra protein. Highly recommended – click here for a photo

*In the press up photo I should really be tucking my chin in more to keep my head better aligned with my body and also my hips could be a couple of inches lower if we want to be really precise 🙂

Why wait to look after your health?

Don’t wait for there to be a problem for you to pay attention to your health.

I’ll be surprised, if like me, you don’t know of at least one person going through cancer treatment at the moment.

It’s a fact of life that some people will be diagnosed with cancer however I believe we should all be thinking about preventing it, along with other diseases as much as we can.

Crime of the century – did you know that currently in the USA 1 in 5 people smoke, a dramatic drop from 50% in 1964 however tobacco still kills more people than HIV, alcohol, illegal drugs, suicide and murder combined!

I don’t particularly want to live until I’m 100, but I do want to prevent as many diseases as possible so it goes without saying that I don’t smoke, and actually never have  When I met up with my husband I was glad he was an ex smoker. Sadly he did restart at a time of extreme stress but he is now a total non-smoker as is my mum who gave up in her 60’s, a bit later than she should as it had already done damage so she now has to take daily medication before every meal for periphery artery disease.

So all I’d like to share here is that if you or someone you care for is still smoking there is so much help out there to stop smoking such as patches etc but how about hypnotherapy which I know really works for a lot of people.

Why wait – you health is precious.

As well as cutting out the bad habits which also include alcohol, stress and negativity, lack of sleep and rest, sugar, lack of exercise and movement etc we also need to nourish our body with as many nutrients as we can.

That’s why you may know I am a fan of #eatmoreveg. A colourful plate of vegetable should be a must for at least one meal a day, every day, every week, every month, every year.

You are what you eat so why not fill your body with all the vitamins and minerals that nature has given us and fight disease from inside.

VEGETABLES ROCK 🙂

courgettes

Here is one of my favourite vegetables that I always order an extra bag of in my Riverford vegetable box each week – courgettes, and they are in season now in the UK.

I’m sure many of you will have discovered spiralizing courgettes is a healthy way to reduce your starch intake and use in place of noodles and pasta.

They are also great griddled. Peel or slice hearty strips and cook for a few minutes on a griddle or in the oven. Serve as a side dressed with feta, chilli and parsley or just add into a salad for an extra boost.

Grated raw courgette is also prefect to throw into an omelette or into some pastryless mini quiches with some turkey or bacon.

Why not try them baked in a cake as an alternative or addition to a carrot cake or even as a way to add some moisture and bonus nutrients to a chocolate cake.

Did you know I have a 90 recipe cookbook full of gluten free breakfasts, lunches and dinners- you can find out more here

Healthy Pancake Day

Here is one of my favourite recipes that if you haven’t tried it you will wish you had known about it years ago!

It’s great for breakfast or snack you can take on the move or when you want something sweet but healthy.

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It’s gluten free (good if you have any auto immune diseases or inflammatory condition as often gluten makes these conditions worse)

It’s sugar free (good if you want to protect your teeth and also keep your blood sugar stable for better energy, fat loss and long term health)

It’s high in protein (good if you want to feel fuller for longer, reduce carb cravings, help muscle building and repair)

It’s dairy free (good for people unable to digest lactose or whose body is intolerant of dairy – many people notice that bloating, wind and bad skin are all improved once they stop dairy)

It’s quick and easy (good for everyone including children)

So all you need is a ripe banana and 2 eggs plus some coconut oil or grass fed butter.

Mash the banana, add the eggs and blend well

Heat the oil or butter and cook slowly then serve with a sprinkle of cinnamon.

You can also serve with a dollop of coconut milk yoghurt and some berries.

What’s not to like – enjoy!

Zita x

ps If you’d like to enjoy other gluten free and sugar free recipes check out my 90 recipe cookbook here and if you would like to have a very easy nutrition plan that each week tells you exactly what to do with shopping lists, meal plans and recipes then click here to find out more

I’m a celebrity

So it’s Jungle time again – I’m a celebrity get me out of here is back on TV.

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I’m actually not a major fan (more of a Strictly girl as I LOVE dancing) although I have watched a bit of it already.

What is evident is the importance of food in our lives. Susannah of “Trinny & Susannah” mentioned how food has been in her mind her whole life so the thought of maybe missing a meal is alien.

We are so lucky to be able to get food anywhere, anytime and pretty much anything we want but this can lead to the problems we have with overeating and being disconnected from our bodies… mindless munching of a huge box of popcorn at the cinema, always having a biscuit with your cup of tea, having a muffin everytime you go to a coffee shop etc etc.

So in the run up to Christmas, when we are surrounded by even more food, just take a moment to connect your brain to your body and ask “am I really hungry?” Perhaps you could drink some water and wait another hour before you eat – maybe you could be satisfied with a smaller portion – or maybe you could add more vegetables to your plate and reduce the amount of pasta or potatoes.

But if you do want to get into your LBD before Christmas you could do a few things:

  1. Use an app on your phone to ensure you walk 10,000 steps a day
  2. Only eat 3 meals a day and don’t snack in between
  3. Use my Fat loss cookbook to “clean up” your breakfasts, lunches and dinners – Click here
  4. Buy a copy of the Bath Chronicle each week to get my weekly bodyweight workouts that are in the colour Bath Weekend Magazine.
  5. Join a taster week at Zest Bootcamp – last one of the year starts Monday.

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Failing all the above you could go on the jungle diet – rice and beans with a few spiders and cockroaches thrown in for good measure!

Curry night

Often curry is a dirty word!

It shouldn’t be as there are loads of benefits of spices such as Tumeric which is great for inflammation in the body.

Clients often don’t want to let me know that they were out for a curry or had a take-away probably because there is the potential to go way off track with your healthy diet on curry night.

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So you start with the poppadoms and pickles

Then you have a few deep fried bhajis, followed by your lovely curry in a lot of sauce, so you mop it up with a nice naan bread and a huge portion of rice.

Meantime you are washing it all down with a few ice cold singha beers

Am I right?

Is this your version of curry night?

If it is, and it is once in blue moon, then fill your boots but if it happens quite frequently then I’m not sure you are going to get the weight loss results you might be looking for.

How to make it better:

1. Go easy on the sugar filled pickles

2. Do you need a naan bread and rice – choose just 1 and share a portion of rice as often they are way more than you need

3. Choose a tandoori or tikka dish that is cooked dry rather than swimming in oily ghee. It is still super tasty but the next day you will feel much better.

4. Drive so someone else can drink all the singha beers 🙂

Simple changes can make getting results easier and if you’d like to get some dairy and gluten free curry recipes then check out my Clean and Lean Curry ebook here