Tag Archives: exercise

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.




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

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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 🙂

I vote to look after my health

Whether you are happy with the result of the referendum or not, the one thing you can control is your health and wellness.

No matter what life throws at us,no one can deny that being in good health, feeling fit and energetic will helps us deal with things better.
So if you stayed up late or all night to watch the votes come in, be sure to get to bed early tonight as when we don’t get enough sleep our immunity is one of the things that suffers so you will be more prone to catching any summer colds flying around.
Also our sugar cravings can go a bit wild if we miss out on the correct amount of sleep and appetite a bit haywire – the body is so clever and looks after us if we look after it.
This week at bootcamp we have gotten a little wet to say the least but even in the rain the park looked beautiful and everyone got a good workout so stop making excuses and just get on with it – exactly like the crews did as shown in one of the videos on my Instagram page here 
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Result or excuse you can’t have both as proved this week by a previous personal training client coming back for support as she thought she could do it on her own but 6 months later she feels rubbish because she stopped exercising and eating well.
Also a new 1-1 client, after just a few weeks, is noticing how much fitter she feels, her clothes are looser, she is sleeping better and her confidence is going up – she stopped making excuses and put energy into herself which in turn will rub off in a positive way with her children, husband and at work.
*** Don’t wait for there to be a problem to start paying attention to your health. ***
High blood pressure and other health conditions can often go unnoticed for many years, especially if someone isn’t overweight as they might assume they are healthy.
So I vote that you prioritise your health
have a great weekend
Zita “not at Glastonbury festival so no face painting this weekend” Alves
ps For anyone who prefers to exercise indoors why not download your f.ree copy of my core workout if you haven’t tried it yet. Click here

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.

Boxing Day Burpees

Hands up if like me you are feeing a little more rotund today 🙁

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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.

Burpee sequence

Burpee sequence

The regular version is a 3 – 4 part movement.

  1. Hands on the floor, jump the feet out behind you into a plank type position (photos 1 & 2)
  2. Jump the feet back in with bent knees and at same start to jump up, hands above the head (photos 3 & 4)
  3. 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.

Enjoy!

Zita

ps If you are not able to attend our group exercise classes in Bath at Zest Bootcamp but still want to start a health & fitness regime in January I have the perfect thing  – click here for more info.

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!

Pumpkin Workout

Happy Halloween!

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 🙂

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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 🙂

Enjoy!

 

Pumpkin Workout

So it’s finally Halloween – a chance to dress up, eat sweets and try to avoid A&E carving a pumpkin.

Any trick or treaters knocking on my door will be getting a healthy nakd bar – lucky devils 🙂

On the flip side Halloween is a great chance to use a pumpkin like a medicine ball for a total body workout and then afterwards make a tasty, healthy soup 🙂

That is exactly what we are doing at Zest Bootcamp today so I thought I’d make a video of some of the great exercises you can do with a good old pumpkin!

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In this pumpkin workout can either do 30 seconds of work with 30 seconds of rest or for a tougher challenge work for 40 seconds followed by a shorter 20 second rest.
You can do 3-4 sets of the whole workout after a little warm up and don’t forget to stretch afterwards too.

Watch out – If you have a giant pumpkin you might want to stick to the 30 seconds!

The exercises are:

1. Plank Tap overs – optional extra set of mountain climbers too
2. Overhead Press
3. Alternating circles
4. Squat
5. Squat Press
6. Side Lunge
7. Reverse Lunge
8. Pullover
9. Ab curls
10.Hop overs

Once you have done your workout you deserve a healthy bowl of soup so here is a gluten free (if you use a gluten free stock cube), sugar free and dairy free recipe.

This will make a big batch so half can be frozen.

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PUMPKIN SOUP
Chopped flesh from 1 pumpkin or 2 butternut squash
2 sweet potatoes
2 – 3 onions
2 – 3 carrots
4 sticks celery
2 gloves of garlic
Stock cube or fresh chicken or vegetable stock
2 -3 cups of unsweetened almond milk or 1- 2 cups coconut milk
optional :
fresh ginger, tumeric, chill

Chop all vegetables – start by gently frying the onion in coconut oil or ghee then add garlic and fry for 1 minute. Add all remaining vegetables, stock and make sure just covered with liquid. Bring to boil then simmer for 20-30 minutes. Blend then add almond milk or coconut milk. Season with salt and pepper to taste.

Delicious and nutritious!

Depending on how much garlic you put in I bet you could get your children to enjoy it too.

If you’d like more healthy, tasty recipes then check out our Healthy Mammas programme where we are offering you some quick, easy alternatives to breakfast – you can download your free copy here 

Happy Halloween!