Category Archives: Health & Fitness

Fitness can be fun

When I set up Zest Bootcamp in Bath back in 2009 I really had no idea of whether it would work but I’m happy to say that it did!

Over the last 9 years we have gone through several changes but one thing that hasn’t changed is my passion to help more people to feel healthier, fitter and happier.

Fitness Classes at Zest Bootcamp in Bath

The outdoor group exercise classes are a great way for people, especially those who don’t like the gym environment, to get their bodies moving in a friendly, supportive group. Often people think that the British weather is going to be a problem, but to the contrary, you’d be surprised at how infrequent we have any rain at the classes. Being outdoors is actually what attracts many of the Zest Bootcamp members, aka “zesties”, to the classes as so many of us spend our lives indoors so it’s nice to get out in nature. It’s a chance to see mother nature, listen to the birds, feel the wind in your hair, the sun on your skin and watch as the trees change through the seasons. Being out in nature is actually very calming and can help to destress us far more than going to the gym.

Here is our brand new video showing you a bit more about what we do and hopefully that we are nothing like the military style bootcamps such as British Military Fitness than some people might imagine we are similar to.

Other benefits of the classes include the fact that your space is pre-booked so you can’t make excuses not to exercise and let’s face it you don’t get results if you don’t actually attend the classes and do the exercise. We do all the preparation and thinking for you so you just turn up with a “can do” attitude and we will ensure you get a great workout and results that you will be proud of. Zest Bootcamp is more akin to group personal training than a large scale bootcamp and along with the classes there are numerous other benefits including nutritional support and much more. You may also spot that we do fitness boxing in the classes – generally something most women joining us have not done before and something most Zesties love!

Unlike some group classes, we cap our numbers so that everyone can get the attention they deserve and technique is something we really focus on to get the best results possible. This being said we do balance out the classes with some fun so that the experience is still enjoyable.

Most of our long term members joined us for a trial week and then stayed because they enjoyed it so much – one lady is in her 7th year and she’s now in her 60’s so age is no barrier. We have a variety of people coming to the classes including several runners who love the fact we do strength training, core work and flexibility that helps with their running.

So if you have been thinking about trying something different or just starting some kind of regular exercise programme then hopefully you can see that there is life outside the gym.

I’d love to welcome you to a taster week soon and show you how you can feel great. Just go to www.zestbootcamp.co.uk to register for a trial week and we will be in touch. The next one is November 20th otherwise it will be January 2018 – perhaps to burn off all that Christmas pudding!

You can also see photos and videos of Bath’s original bootcamp on our Facebook Page by clicking here

Zest Bootcamp in Bath

For those of you on Instagram you can follow me HERE

Sleep Hygiene

Hands up who feels full of energy and vitality?

There can be a variety of reasons, including nutrition, but one of the simplest lifestyle habits we can look at is sleep.

If you’ve been following me for a while you probably know that I am a fan of having good sleep “hygiene”.

What’s that you may ask?

Well, it’s a way to ensure you get a good nights sleep by following certain rules including:

1. Having a room as dark as a cave – so no l.e.d lights showing (in hotels I turn clocks around and cover TV light with something). At home we have black out blinds so that in summer when sun rises early (and I don’t want to) I won’t be awoken by light.

2. A cool room with some air – having a window open is vital and if you live somewhere where there is outside noise you may need earplugs to help at first until you get used to it. Ideal temperature is 60-67 so maybe you need to turn down the radiators in the bedroom if you like the rest of the house cosy.

3. Establishing a good wind down routine is essential and that means turning off phones, laptops and any other “blue light” brain stimulants at least 30 mins before sleep. Better to switch to reading a good old fashioned book if you want to wind down. Having a bath will also help as it raises your external heat so your core temperature drops slightly.

4. I’ve put this as a separate point because I think it is too common – do not have your smart phone in the bedroom as an alarm. Go get a cheap battery powered travel one and use that and turn your wifi and phone off at night and keep in another room. The electromagnetic frequencies are messing with our brains and at night when we are trying to repair we shouldn’t be interfering with it.

5. Don’t do a hardcore workout too close to bedtime as it will stimulate your central nervous system. Yoga and stretching exercise is better late in the evening.

6. You probably know that avoiding stimulants such as coffee in the afternoon is wise if you have trouble sleeping and also not eating a rich, heavy meal late at night won’t help you drift off either so pay attention to those habits.

7. Getting outdoors into natural daylight, especially in the winter will also help you sleep better along with regular exercise – I always sleep better the days I have exercised. That’s one of the benefits of our group outdoor exercises in Bath at Zest Bootcamp.

8. Trying to get up and go to bed around the same time each day will also improve your ability to sleep.

So hopefully that will give you some ideas and here is the science bit….

Click here to read a great article about WHY we need to get more sleep – it’s very informative and a bit worrying really at how damaging the lack of sleep can be.

Go on have a read – you may not know that sleep has a huge impact on weight loss too.

And if you’d like to get a healthy eating kickstart then grab a free copy of my 7 day kickstart packed with delicious, filling recipes HERE.

Sweet dreams

Zita x

ps I’d love to know what you do to get a better night’s sleep so let me know below …

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

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.




Body Confidence

Ladies if you are struggling with how you feel about your body then I’d love to help you.  I share some of my health & wellbeing tips during this interview I did with sought after Dating coach Ane Auret who, just like me, is passionate about helping women to feel their best.

Body confidence

Click the link below to listen to the podcast and find out how you can easily do something about the way you feel.

Proven Strategies for Body Confidence Interview

Enjoy!

Zita x

ps You can also get a free copy of my cookbook if you click the interview link 🙂