Tag Archives: christmas

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

Christmas

So not long until Halloween, which means Christmas is coming!

This pretty much means we have 2 choices when it comes to our health & fitness

  1. We might as well wait until January now as there are sweets at Halloween, burgers on bonfire night, Xmas meals out so lots of socialising, eating & drinking…….  busy with Christmas shopping which often means more eating & drinking as there are extra temptations with gingerbread flavour lattes, mulled wine, mince pies etc that pop up everywhere and the list goes on.

The other option is………

  1. Do something NOW so that come January 1st we don’t feel like a bloated, beached whale, lacking energy and having to wear our “fat clothes” because nothing else fits.

You don’t want to look like this gingerbread man do you?

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The wise people will accept that eating and drinking a bit more than normal a few times over the run up to Christmas is perfectly natural and part of the fun.

They realise that in order to feel good in their clothes at the Christmas parties the hard work has to be put in now.

They understand that regular exercise will not only help them feel better in their clothes, but also will keep their energy levels up ( through what can be a challenging time for some people.)

They know that immunity, positive mental attitude, strong toned muscles and a healthier, fitter body will only be achieved if they put the effort in to do some exercise.

They want to enjoy some Christmas treats knowing that they can burn them during their workout.

These are the people who realise that our bodies are designed to move and so regular exercise is part of their life.

Which one are you?

Do you want to stick your head in the sand and wait until January, along with half of the population who decide they have had enough of feeling bloated and lethargic then no need to take action.

>>>>>> However if you want to breeze through the next few months feeling and looking great then take action now.<<<<<<<<

For those of you in Bath our next Trial week at bootcamp is on 27th October (a week Monday).

But for anyone who is not local to Bath (or me for 1-1 personal training) then there is our new online programme called HEALTHY MAMMAS. (yes you have to be a mum but that is the only requirement – your kids may have left home but that’s fine, you are still a mum).

The Healthy Mammas programme is for any mum, any age, anywhere in the world as the short workouts are done in the comfort of your own home plus there is nutritional support and a private group on Facebook for more help should you need it.

ps If you know anyone who might want to come to Zest Bootcamp in Bath please share our trial week page with them.

pps If you are not a mum but might know someone who is and wants to get back her VA VA VOOM then please share the website with her – there is a free breakfast recipe collection to download too HERE

How to survive the run up to Christmas

It’s Christmas time
… mulled wine, mince pies, turkey leftovers, chocolate,
and alcohol, plus time off work – it’s a bad combination for
our waistlines and our motivation, AND it’s cold outside
too!!

So how can we survive this festive season without
piling on the extra pounds that take weeks to get rid of?

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Did you know it can take 40 minutes on a treadmill to burn
off a mince pie!

Don’t worry help is at hand – we have come up with our Top
10 ways to enjoy a healthy and happy Christmas for you and
your loved ones.

Christmas is a time when people often go way overboard with
their eating habits, chocolate for breakfast lunch and
dinner and these bad habits make us lethargic and can set
us back months in our fitness goals.

These are just a few handy tips that can help keep you on
the straight and narrow so you don’t go completely off the
rails and undo all the hard work you’ve done this year.

Healthy Start

Start the day with a cup of hot water with a lemon slice and
some warming fresh ginger too if you like it. This will help
to alkalise the stomach and settle your PH levels, important
when you are eating a lot of rich, acidic food throughout
the day. Also a homemade fruit smoothie is a great
alkalising, breakfast alternative.

Ditch the Sweets

Swap sugary sweets and chocolate for fruit – tangerines
and clementines are seasonal, colourful and loaded with
immune boosting goodness. Nuts are everywhere at Xmas too
so grab an handful of healthy fats to keep your sugary
carb cravings at bay.

Liquid calories

This time of year it seems it’s gingerbread lattes and no
end of sugary drinks available everywhere. Add in the mulled
wine and other drinks no wonder our belts needs loosening
before Christmas Day has even arrived. Keep up your water
intake through the festive period as it will keep your
energy levels higher, help stop you drinking as many calorie
laden drinks and flush out those toxins.

Workout

Just because your normal routine’s gone out of the window
it doesn’t mean you can’t work out – 10 minutes of HIIT
(high intensity interval training) first thing will set you
up for the day, or go for a 30 minute run or use home exercise equipment.

Walking the dog or just going for a walk with the family is a great way for

everyone to burn calories and enjoy the winter scenery
(especially if Santa brings a bike for the kids).

Immunity boosters

As the days are shorter and the flu season begins one of
the best ways to stay healthy can be through supplements
such as a greens drinks, multi-vitamins and making sure we
don’t neglect our fruit and vegetable intake. Our vitamin D
levels are low at this time of year due to lack of
sunlight, so make sure you get eggs, salmon, sardines and
other seafood into your diet to help keep levels up.

Alcohol Alternatives

Fruit cocktails are a delicious alternative to alcohol or
of course you could offer to drive and stick to sparkling
water with some fresh lime saving yourself a hangover and
your friends a fortune on taxi fare. If you are drinking
just make sure to have a glass of water for at least every
2, ideally 1, alcoholic drink you do have.

Dance the Night Away

If you are out at a party hit the dance floor and burn off
those excess calories – remember to “dance like no one is
watching”

Healthy Christmas Dinner

When it comes to the big event it’s actually not an
unhealthy meal – pile your plate high with vegetables,
especially the green ones, have plenty of turkey and hold
back on too many roast potatoes. Cauliflower is a great
source of Vitamin C and it’s good for your heart.

Avoid some foods

While it’s nice to indulge you will help yourself if you can
steer clear of the bread and cheese – Opt for a smaller
plate and pile your plate high with salad on those Christmas
teas and go for meat rather than cheese.

Get your head right

Waiting until 2014 to do anything healthy is a sure fire way
to ensure you start the New Year feeling sluggish, bloated,
tired and depressed that your clothes don’t fit so well. Be
mindful of your eating, drinking and activity over the next
few weeks and allow yourself to enjoy the festive season
using some of these tips without losing site of what your
health and fitness goals are and remember

“Take care of your body, it’s the only place you have to live”