Tag Archives: core 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

core cover png

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