Tag Archives: exercise classes Bath

Small Business Saturday

Did you know today is Small Business Saturday –  to inspire, support and promote small businesses in UK on 6th December.

It reminded me that looking after your health and fitness is a bit like running a small business.

Weekend Magazine Feature

{ This was an article in Bath Chronicle Weekend Magazine a few months ago.}

IMAGINE if when we started Zest Bootcamp almost 6 years ago, we just did an initial advert and then no promotion at all in the time after that – not sure many people would know about us.

Same as if you did a month of exercise and healthy eating, got great results and then didn’t carry on those habits – you wouldn’t still have the results you achieved at the start.

IMAGINE if we did exactly the same workouts every month for 6 years at bootcamp – people would get bored.

Same as if you do the same workout every time you go into the gym, or you just go running on the same route every week for same length of time – your body gets bored. You have to challenge your body and mix it up to get results as well as avoid overuse injuries.

IMAGINE if I never did anymore courses, study or self development in the time since starting Zest Bootcamp – I would become stale. In this time I have worked with several coaches on my technical knowledge and skills as well as learning about relevant business aspects to constantly grow and evolve.

Same as if you just rely on what you read in magazines and on TV to get a better body – you may be wasting your time. By hiring a professional to work with you, it’s likely you will not only achieve better results but you will probably get there quicker.

**** You wouldn’t try and fix your car engine if it broke down so why should you expect to know how to fix your body.*****

Having worked crazy hours, under immense pressure for someone else before I changed careers and not looking after my body therefore being overweight, bloated, lethargic and unhealthy, I am super passionate about helping more people run their own “body” businesses better.

So if next year you don’t want to try and run “your own business” alone join us at Zest Bootcamp for a trial week or even our online programme for women called Healthy Mammas.

Running your own business is hard but it does bring benefits. EXACTLY like looking after your own body

Follow the rainbow

Happy New Yeer – better late than never!

I decided not to talk about New Year resolutions as for many people it’s all about taking things out of their lives, such as smoking, sweets, chocolate etc.

Why not think about what we can ADD into our lives in 2014 – (more patience and kindness wouldn’t go amiss from what I see on the streets and roads most days)

Try increasing the amount of:

1. Sleep

2. Water

3. Raw fruits and vegetables

4. Fresh air

5. Movement

Add a little of these everyday and see how much better you feel, maybe on week 1 you focus on getting to bed earlier, once you’ve nailed that add in the water etc. The key is to stick to it for the whole 3-4 weeks for it to become a healthy habit – don’t dip in and out otherwise it won’t be as effective long term.

colours of foods

Nature is pretty clever, crazy how we ignore it and end up eating packaged “dead” , beige food most of the time!

Yesterday I shared this quote on Facebook which seemed to baffle a few people:

“mosquitoes seek the stagnant water, but do not cause the pool to become stagnant” eat properly, hydrate, move, sleep, go outdoors, relax

What is means is that we need to to care of the “pool” our bodies and then the “mosquitos” the bugs, viruses etc will not take hold as we will not be an attractive “host”, instead our immunity will be strong and the invaders will not be able to take hold.

Eating the colourful foods above is a great start.

This week I’ve had some great feedback from women I’ve met which I wanted to share with you.

One busy working mum of 2 was moving house before Christmas (can you imagine the stress of that!) and she started taking Lean Greens to keep up her energy and immunity and it worked much more than she expected.  T

The other lady did my 7 day detox after the New year, lost 8lbs and said she found it easy.

Both of these show how important it is to put the right fuel into our engines, just like our beloved cars.

So if you feel like you need a focus to get back on track with the healthy eating and exercise but don’t know where to start then the online 21 day shape up plan would be perfect for you. In the past people have lost significant amount of weight, inches and felt amazing after doing the programme that you can do anywhere in the world as you don’t need to come to our classes. All the workouts, nutrition, mindset information is laid out plus you get a support group that are going through the programme together. We start on Jan 20th so check out this page to find out more –Click here

Have a great weekend


ps If not today, when? >>>21 day shape up please<<<

Is eating fat healthy?

I was a diet food junkie….

Muller light yoghurts
Big bowls of cereals with skimmed milk
Diet coke
Melba toasts (they are low fat and low calorie so ok right?)
Sugar free sweets
Weight watchers soups with a white roll (no butter) and the list goes on.

Food antidepressant

But whilst I was trying to lose weight by reducing my calorie intake through eating less fat,I had no idea that I was giving my body sugar and chemicals.

The lack of fat (and protein) in the foods I was eating just didn’t fill me up, made me feel tiredand was very much to blame for skin conditions I suffered.

Did I lose weight?

Yes some, but I wasn’t healthy and I was just miserable and hungry.

Those were the days before I changed careers and learnt how to be full of energy, vitality and fight disease. I now understand that we should be eating REAL FOOD for better bodies.

All the work I do with 1-1 clients or bootcampers includes getting people to eat foods such as eggs, avocados, nuts, coconut oil and many other “banned” foods of many diet programmes.

What happens is that people look and feel great as a result.

This week there has been a refreshing article in the British Medical Journal highlighting that we should not be afraid of fat.

Here is an extract and I’d encourage you to read the whole article which isn’t long so you can

be clued up as to why not everything you hear in the media, from food manufacturers or even from your doctor may not be true.

Here is a link to the report, some of which I have shared below >> FULL ARTICLE<<<

“It is time to bust the myth of the role of saturated fat in heart disease, argues a cardiologist on bmj.com today.
Aseem Malhotra, interventional cardiology specialist registrar at Croydon University Hospital in London, says scientific evidence shows that advice to reduce saturated fat intake “has paradoxically increased our cardiovascular risks.”

And he says the government’s obsession with levels of total cholesterol “has led to the over-medication of millions of people with statins” (an unfavourable ratio of blood fats).

Saturated fat has been demonised since the 1970s when a landmark study concluded that there was a correlation between incidence of coronary heart disease and total cholesterol, which then correlated with the percentage of calories provided by saturated fat, explains Malhotra. “But correlation is not causation,” he says.

Nevertheless, we were advised to “reduce fat intake to 30% of total energy and a fall in saturated fat intake to 10%.”
He points out that recent studies “have not supported any significant association between saturated fat intake and risk of CVD.” Instead, saturated fat has been found to be protective.

One of the earliest obesity experiments, published in the Lancet in 1956, compared groups consuming diets of 90% fat versus 90% protein versus 90% carbohydrate and revealed that the greatest weight loss was in the fat consuming group.

And more recently, a JAMA study revealed that a “low fat” diet showed the greatest decrease in energy expenditure, an unhealthy lipid pattern, and increased insulin resistance (a precursor to diabetes) compared with a low carbohydrate and low glycaemic index (GI) diet.

Malhotra also points to the United States, where percentage calorie consumption from fat has declined from 40% to 30% in the past 30 years (although absolute fat consumption has remained the same), yet obesity has rocketed. One reason, he says, is that the food industry “compensated by replacing saturated fat with added sugar.”
And despite the fact that in the UK, 8 million people take statins regularly, he asks why has there been no demonstrable effect on heart disease trends during this period?

For anyone who like to learn how to look and feel better the Ziat and Zest Bootcamp way …

Click here to join our Trial Week 

My before and after photos

Enough was enough

It was the final straw – I had to do something….

Everyone kept telling me I had to sort it out and I kept saying yes, I will soon – blah blah blah.

Then I realised I had to stop procrastinating and actually do it……

What was it?

Sorting out my office!!!

I’m a bit of a hoarder, ok a BIG bit, and like to be prepared (just in case)… Well I was a girl guide and “be prepared” was the motto. ….I’d love to share a photo but I’m too embarrased of what a state I’d let it get into:(

But having collected almost 15 years of paperwork – yes that’s when I changed careers from super stressed out office executive to become a personal trainer – it was all getting a bit too much

I decided to block out some time in my diary and JUST DO IT!

Easy – no it wasn’t but I kept thinking of how good I’d feel after I finished.

On the plus side I found loads of long lost things including a double page spread I had in Health & Fitness Magazine 10 years ago – times flies!

health&fitnessmagazine 2003

So if like me you keep procrastinating about doing something whatever it is – try and take the first step. For me I blocked out a day in my diary.

If you want to improve your energy levels, fitness, drop some pounds so your jeans feel better but keep putting it off then make a decision to just do something towards starting.

For those of you in Bath we are making it even easier for you by running a trial week at bootcamp so you don’t have to commit to the whole month. This way you can try out 3 sessions which will include bodyweight exercises and some fitness boxing and see if you like the group and want to stay for the remaining 3 weeks of the month’s bootcamp.

You can find out more by emailing me with “ TRIAL WEEK” in the subject header and I’ll send you more info.

Maybe you feel too embarrased to exercise in public? A bit like me too embarrassed to show pictures of my office for fear of judgement.

I have some news, you’ve got to get over it. Human beings ALL fear being judged, strange really, bet lions and tigers don’t give a damn what a Zebra thinks of them!

Many of our bootcampers were apprehensive about joining up for fear of not being fit enough, making a fool of themselves or just being out in public doing something unfamiliar. That’s one reason we have the testimonials on the website to help allay some of your apprehensions – see what  Zest bootcampers say here 

For any of you further afield who want to stop making excuses the 21 day shape up plan is coming back so watch this space.

So instead of trying to work in a messy office where I couldn’t find anything and just felt frustrated every time I walked in I decided to MAKE A CHANGE and now I LOVE being in there!

Same opportunity exists for you to make a date in your diary to start a healthier lifestyle – email me with the words “TRIAL WEEK” in the subject header to fitnesszita@gmail.com and I’ll be in touch.

Have a great weekend
Zita x

ps I just remembered it’s national Curry week so best reason I know to check out my new “clean and lean “ curry cookbook (especially in this colder weather if you want to hot things up!) Packed full of tasty meals and snacks that are all “fat loss friendly” – Order your copy here http://zestbootcamp.co.uk/cookbooks/

pps Remember too we have our “Saturday Supercamp” class which involves boxing and equipment and is available as a drop in class for anyone not able to do the weekday classes. 9-10am in AlexandraPark for just £7

Can you really lose weight quickly?

Did you know that you can lose weight really easily by cutting off your leg or maybe an arm? – yes bit extreme right!

Anyway I just wanted to share this quick video tip with you for a less extreme approach

Have a great bank holiday weekend

ps Not sure if you saw The Men that made us Thin last night – it was very interesting to see how some of the truths that many of us in the fitness industry have known about for years, finally being uncovered. You can watch it on Iplayer here

pps Our next bootcamp starts on Monday 2nd September so if you want to improve your health and fitness, and the way your body looks then we woud love to see you. Last month 2 of our campers lost a stone and dropped a dress size in just 4 weeks. Find out more here