Welcome to my website – here is a short video
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 🙁
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
ps If you’d like to grab a free copy of my 10 minute CORE WORKOUT just click here
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.
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!
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
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?)
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.
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.
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
So remember if you want to be run like a Ferrari you have to put the best fuel in 🙂
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.
Click the image to find out more about our brand new body transformation programme for 2016 to help people anywhere in the world to look and feel great
Hands up if like me you are feeing a little more rotund today 🙁
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.
The regular version is a 3 – 4 part movement.
- Hands on the floor, jump the feet out behind you into a plank type position (photos 1 & 2)
- Jump the feet back in with bent knees and at same start to jump up, hands above the head (photos 3 & 4)
- 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.
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.
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!
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!
Time flies – this time last week I was at the Maximise event in Cheltenham run by Women’s Business Club.
It was a packed day that included some great speakers, the opportunity to network formally and informally with business women from all over the UK and just have some time out of the business.
The best part was that we were nominated for an award and some of the reviews left by Zest Bootcamp members helped contribute towards our very exciting win!
I was delighted to win “Healthy Business of the Year”.
What really matters to me is the people I help every day to look and feel healthier, happier and fitter and this award was the icing on the cake. It showed me that all the hard work pays off and also shows that no matter where you start you can make a change.
I was previously a non-exercising, overweight, unhealthy stressed out business executive who didn’t even know what a quadricep was, let alone how to set up and continue to run a successful fitness business.
My key tips would be
- Ask for help
2. Make mistakes and move on
3. Expect the unexpected
4. Let your passion drive you forward
5. Surround yourself with inspiring people that will push you forward and not hold you back
These can apply to looking after your own health as well as in business.
So whether you’d like some 1-1 personal training, come for a taster week at one of our group outdoor exercise classes or even just get a copy of my gluten free cookbook there is always a way you can make changes for the better.
So it’s Jungle time again – I’m a celebrity get me out of here is back on TV.
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:
- Use an app on your phone to ensure you walk 10,000 steps a day
- Only eat 3 meals a day and don’t snack in between
- Use my Fat loss cookbook to “clean up” your breakfasts, lunches and dinners – Click here
- Buy a copy of the Bath Chronicle each week to get my weekly bodyweight workouts that are in the colour Bath Weekend Magazine.
- Join a taster week at Zest Bootcamp – last one of the year starts Monday.
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!
If you follow me on social media I’m sure you will know that I’m a fan of a good old pumpkin workout using the vegetable instead of a medicine ball 🙂
Today at bootcamp we have been using them for a pretty tough session – you can see a photo of some of the early morning crew after the session on our Facebook page here
I’ve written a piece with photos demonstrating the exercises for the Bath Weekend Magazine which you can look at here
And here is a video I did last year with a few more exercises that aren’t in the Bath Chronicle Weekend Magazine article – PUMPKIN WORKOUT VIDEO
So there you have it – no excuse not to get a little Halloween workout in now 🙂