Category Archives: Home workout

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 🙂

Who is Zita?

Someone recently called me “little miss huff & puff” 🙂

However, it’s  said that Saint Zita was the patron saint of housekeeping – not sure that’s true! Also it is a very thick, big pasta – that probably is true 🙁

Zita ice skater

Zita doing Ice Skaters

All I know is that I’m half Portuguese and I’ve still never met anyone with the same first name of Zita. Although my surname (Alves) might sound exotic, in Portugal it’s pretty common and a bit like Smith would be in the UK (no disrespect to any of you called Smith:)

For any of you who don’t know much about me (and my former life as the “cake monster” in my previous career) I recorded a little video ( with a couple of Somerset sheep in the background for good measure).

So hopefully you might understand why I am so passionate about helping people with their health and fitness whether it’s through Zest Bootcamp in Bath, 1-1 Personal Training in Bath & Somerset or online via the Total Body Shape Up Plan for anyone, anywhere, anytime.

Hope to meet you soon
Zita x

ps If you’d like to grab a free copy of my 10 minute CORE WORKOUT just click here

Zita's 10 minute core workout

Boxing Day Burpees

Hands up if like me you are feeing a little more rotund today 🙁

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Inevitable really but that’s no reason not to get moving with a few boxing day burpees – yes my favourite exercise (love/hate relationship) that burns loads of calories, works your heart and lungs and strengthens up nearly the whole body. It doesn’t need any equipment and there are variations to make it easier so let’s go.

Burpee sequence

Burpee sequence

The regular version is a 3 – 4 part movement.

  1. Hands on the floor, jump the feet out behind you into a plank type position (photos 1 & 2)
  2. Jump the feet back in with bent knees and at same start to jump up, hands above the head (photos 3 & 4)
  3. Return hands to floor and repeat. Make sure you keep your abdominals pulled in to keep your core strong

We can make it more challenging by adding in a press up when you are in the plank position and we can make it easier in a couple of ways – first way is by putting your hands on a low step, eg bottom of the stairs. The other way to make it easier and a great low impact alternative for people who haven’t exercised for a while to start with is to step each foot out into plank and step them both in rather than jumping, and also to just stand up and raise hands above head rather than adding in the jump. Top tip – why not clap your hands at the top as it means you can’t “cheat”!

How many burpees should you do? Aim to start with 10 in 1 go and then build up your repetitions to maybe 20 in 1 go. Alternatively set your timer and see how many you can do in 30 seconds, then rest for 30 seconds and then repeat.

Enjoy!

Zita

ps If you are not able to attend our group exercise classes in Bath at Zest Bootcamp but still want to start a health & fitness regime in January I have the perfect thing  – click here for more info.

12 days of Christmas workout

It’s not long until the big guy shuffles down the chimney but maybe you are already feeling the ill effects from the free flowing mulled wine and mince pies.

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Panic not… I can help.

First of all make sure you are drinking plenty of water over the next few weeks as that is something we often neglect and that will instantly help you feel better.

Also try to start the day with a protein rich breakfast such as eggs to avoid you heading straight into those sweet temptations.

And of course try to get your body moving – even just for 10 minutes.

Why not get your free copy of my simple bodyweight exercises in the 12 days of Christmas workout I have written which has variations for all levels and will take you less than 20 minutes to complete but will get your results.

Click the link to get your video and pdf today ready for after the festivities are over if you are not quite ready!

http://zita.co.uk/12-days-of-christmas-workout/

Even if you just do part of it you will feel SO much for better for getting your body moving. Come on …. you know you need to!

Zita

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!

12 days of Christmas workout

How are you feeling – got the elasticated waistband out yet?

To help you get your body moving I put together a little bodyweight workout that you can do anywhere, anytime.

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It takes less than 20 minutes and you can rest when you need to so it doesn’t matter what your level of fitness is.

To get the PDF of the workout plus a link to the technique video please complete your details below and I will email it to you so you can get moving and feel great.

Enjoy

Zita 🙂

ps if you live near Bath and want to exercise outdoors with like-minded people in a supportive, non-military group environment then why not book a trial week at Zest Bootcamp starting on 5th January. Find out more HERE