Tag Archives: weight loss

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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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

Healthy Pancake Day

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.

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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!

Zita x

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

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.

Curry night

Often curry is a dirty word!

It shouldn’t be as there are loads of benefits of spices such as Tumeric which is great for inflammation in the body.

Clients often don’t want to let me know that they were out for a curry or had a take-away probably because there is the potential to go way off track with your healthy diet on curry night.

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So you start with the poppadoms and pickles

Then you have a few deep fried bhajis, followed by your lovely curry in a lot of sauce, so you mop it up with a nice naan bread and a huge portion of rice.

Meantime you are washing it all down with a few ice cold singha beers

Am I right?

Is this your version of curry night?

If it is, and it is once in blue moon, then fill your boots but if it happens quite frequently then I’m not sure you are going to get the weight loss results you might be looking for.

How to make it better:

1. Go easy on the sugar filled pickles

2. Do you need a naan bread and rice – choose just 1 and share a portion of rice as often they are way more than you need

3. Choose a tandoori or tikka dish that is cooked dry rather than swimming in oily ghee. It is still super tasty but the next day you will feel much better.

4. Drive so someone else can drink all the singha beers 🙂

Simple changes can make getting results easier and if you’d like to get some dairy and gluten free curry recipes then check out my Clean and Lean Curry ebook here

 

 

Healthy Chocolate Brownies

Did you know that today is Food Revolution Day?

The only reason I know is because in 2013 I volunteered to be an ambassador for this initiative started by Jamie Oliver that has spread worldwide in the endeavour to educate and inspire children and adults to learn where their food comes from and how to cook healthy food .

So it may seem strange that the word healthy and chocolate both feature next to each other! However this is the perfect way to get children involved in cooking something they will enjoy.

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Here’s how with these gluten free, dairy and sugar free chocolate brownies that everyone seems to love, especially those with with food allergies or intolerances who would like a sweet treat.

The secret ingredient in these is….sweet potato that is packed with nutrition and taste great.

SWEET POTATO BROWNIES

  • 2 medium/large sweet potatoes
  • 14 medjool dates- pitted
  • 80g ground almonds
  • 100g buckwheat or brown rice flour
  • 4 tbsp raw cacoa powder
  • pinch salt

Pre heat oven to 180C (fan 160)

1.Peel sweet potatoes, cut in chunks and steam for about 20 mins until really soft

2.Remove and allow to cool slightly

3.Add to food processor with dates, blend until smooth and creamy

4.Put all other ingredients in a bowl, then add date/potato mixture

5.Stir well – (This may be quite difficult and you may think its really dry but dont panic)

6. Place in baking dish/tray and cook for 20/30 mins until skewer comes out clean

7.Remove from oven and leave to cool in tray for 10 mins (REALLY IMPORTANT STEP)

After this time they can be turned out to finish cooling and cut into squares – enjoy!

So if you believe in helping spread the word about how easy and important healthy eating is for a future generation of happy, healthy children and adults then feel free to share this recipe.

If you’d like more ideas that the whole family will love then check out my cookbook with 90 recipes for breakfast, lunch and dinner ideas that are tasty, quick and of course good for your mind and body. There are smoothies, soups, hot meals and many ideas you may never had thought of but will be favourites for a long time. Click here to find out more 

Enjoy the brownies

Zita 🙂

ps If you eat too many brownies and want to work them off then join our next trial week at Zest Bootcamp in Bath – click here 

 

 

Giving up sugar for Lent

I saw this Chinese Proverb this week which I love….

“The teacher opens the doors, but your must enter by yourself”

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Can’t argue with that!

Much as sometimes my clients would love me to do their burpees and press ups, that wouldn’t actually get them the results they desire 🙂

Anyway, hope you enjoyed pancake day – maybe they were topped with nutella or golden syrup, and maybe now you have given up sugar for Lent.

Ofcourse I think giving up sugar is a great move towards better health, teeth and weight loss but I have a different challenge for you over the next 6 weeks.

Instead of giving something up why not add something good in every day.

Here are a few ideas to start you off:

1. An extra glass of water every day

2. Say hello (or at least smile) to someone in the street

3. Add in an extra portion of green vegetables to your dinner

4. Let a car out at a junction if you are driving

5. Phone a friend you’ve not spoken to for a while

6. Try a new healthy food you have never had before

7. Skin brush before you shower

8. Make your lunch to take to work instead of buying the same old thing

9. Meditate for 10 minutes

10. Go for a walk during your lunch hour to get some fresh air

The possibilities are endless!

Which is really exciting – are you in?

Zita “glass half full” Alves

ps If you want the Zest Bootcamp “teachers” to open the door so you can go through it (and get the energy, fitness, health and weight loss results your desire) then I recommend joining our next trial week which starts soon – Click here to grab your place ready for 2nd March

Getting enough fibre

Just a quick post reminding you that our bodies are designed to go to the toilet after each meal we eat so theoretically if you don’t do a “no 2” every day you have seriously got to increase the amount of fibre you are eating.

If your diet is high in refined foods such as white bread and also a lot of meat but low on fresh vegetables it is likely that there is a serious backlog happening in your digestive tract.

Think of your body like the kitchen sink – if you throw fat and other things down there it will get blocked.

Foods that supply plenty of fibre are fruits, vegetables, whole grains but also some other special foods such as flaxseed and chia seeds.

So to keep it simple just look at the amount of fibre you are eating and try and increase it.

Half your dinner plate should be vegetables (no potato doesn’t count) – does that sound like a lot?

A great way to include flaxseed is in these sweet treats I made this week. I was doing a presentation at a local business hub about how to increase energy and productivity and as the event is called “coffee & croissants” I decided to make some healthy treats to take along and share.

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Here is the recipe if you want to have a go:

ZITA’S APRICOT CHIA NUT BITES

These dairy, sugar ang gluten free sweet treats are packed with fibre, good fats and protein and can be stored in the freezer if you make a batch. Store in fridge once made. Ingredients can be found at good health food shops or online.

Makes about 20 balls

225g bag of chopped, dried, apricots (could use dates for a sweeter flavour.

4 tablespoons flax seed

1 tablespoon chia seeds

2 tablespoons virgin coconut oil

2 tablespoons unsweetened peanut butter

1/2 cup ground almonds

2 tablespoons tahini

1 tablespoon cinnamon powder

1 tablespoon vanilla powder

Blend everything in food processor then make into balls and coat in sesame seeds.

If you like the recipe feel free to share this blog post with your friends 🙂

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