Category Archives: Weight loss

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

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.




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

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

Are you a Ferrari or Fiat?

 

Ferrari

Love your liver and it will love you back 🙂

Drinking less alcohol (it is dry January after all)

Drinking more water (yes I know you know that but do you do it?)

And…

Eating natural, unprocessed food is what our bodies are designed to thrive on, yet we still stuff them full of toxic, manmade rubbish and wonder why we have bad skin, no energy, feel bloated and just not very healthy.

Simply put – if you had a Ferrari I doubt you would go to the cheapest petrol station and fill it with whatever dirty fuel was on offer – you’d more likely give it premium fuel so that it ran smoothly. Ofcourse you definitely wouldn’t put diesel into a petrol car as we know that is a recipe for disaster (I’ve very nearly done it!)

So if you want to get your engine running better… then try my simple 7 day detox which doesn’t involve drinking any grass flavoured teas or anything fancy – just real food that tastes great, including tasty smoothies for lunch and delicious protein packed lunches and dinners.

Andrew from New York loved the recipes and after 7 days his jeans felt much better.

Lisa (a busy mum of 2) lost 6lbs!

At just £7 what have you got to lose except those post Christmas pounds that might still be hanging around.

Zita's 7 Day Detox

Click here to start feeling great 

Ofcourse you need to maintain a healthy diet for longer than just 7 days but this has proved to be a great kickstart to get you either back into or just starting healthy habits.

Coconut Berry Detox Smoothie

Coconut Berry Detox Smoothie

I also now offer an 8 week Total Body Shape Up Plan for people who are ready commit to carrying on healthy habits that will get even more results. Find out more about the 8 week shape up plan that involves regular exercise at our Zest Bootcamp classes in Bath alongside the online nutritional plan (which anyone can do anywhere) by clicking here 

Total Body Shape up Plan results So remember if you want to be run like a Ferrari you have to put the best fuel in 🙂

Zita x

PS Our next trial week at Zest Bootcamp in Bath starts on 1st February so why not come and see how much fun it is – don’t let the word bootcamp scare you.

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!