Tag Archives: weight loss

Very uncomfortable

So X Factor is back on TV and whilst I don’t mind it, I’m much more of a fan of The Voice which could be the reason I had a singing lesson this week …..

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Yes that’s right – at the age of 43 I had my first ever singing lesson!

It was a taster session to see if I liked it and more importantly the teacher.

I was TOTALLY out of my comfort zone but I just thought what have I got to lose. I didn’t even know anything about vocal chords and realise how the force of the air going through them creates a sound, therefore how vital the breathing and using your lungs and diaphragm properly really is.

Infact, as an asthmatic I am not great at breathing deeply into my lungs as well as I should, tending to do more chest breathing (as do most people anyway, especially when we are stressed).

That’s one of the reasons I thought I’d try out some singing lessons to encourage better breathing, plus my husband subtly emailed me a link to a singing teacher a few weeks ago – nuff said!!

So I have done the taster and booked up some lessons but what is going to make a big difference is doing the homework in between, which at the moment is just doing some basic scales.

I realised how similar this was to my work.

Many people don’t ever start a fitness regime either at the gym, at bootcamp, classes or with a trainer for fear of being out of their comfort zone.

****BREAKING NEWS – if you actually want to make progress and get results then you have to get out of your comfort  zone.****

Infact when I changed careers 16 years ago and retrained to become a personal trainer I was WAY out of my comfort zone. As a previous non-exerciser I sat there at the lecture on day 1, surrounded by a lot of super fit people, not even knowing what the quadriceps muscle was (ps its your thigh but I expect you knew that anyway).

So step 1 is to get out of your comfort zone – that’s why we have taster week at bootcamp.

Step 2 is to do your homework – this is why my 1-1 Personal Training clients have home workouts to do between our session, or boot campers have videos for extra stretches, foam rolling and core work to do between sessions.

Step 3 – Keep going – giving up is a waste of steps 1 & 2 and will get you nowhere.

Right, I’m off to practice my scales whilst driving to my next client!

Have a great weekend

Zita “Watch out Tom Jones” Alves

ps If you are in Bath our next trial week at bootcamp starts on 29th September so you have time to SIGN UP HERE

pps If you a mum who wants to have more energy and eat healthier then grab our collection of breakfast recipes here for f.ree  HERE

 

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

Zita

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

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”

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 

Wake up call

What another eventful week it’s been!

The window of courtesy van I had whilst mine was being fixed (due to the badger incident) got stuck open. That was at 6am on way to teach bootcamp so called the AA out who fixed it several hours later – was VERY pleased I had just renewed my membership!

AA
The same day I left my bankcard in a shop and then when got home walked straight into a sharp door latch that we have been meaning to sort out for ages – needless to say it has now been sorted 🙂

Sometimes it takes the final straw to make us do something, eg for me an injury and pain made my husband realise the latch needed sorting properly (the blue tack we had stuck on the end really wasn’t doing the job!).

Shoulder
Maybe you have just had a look at your holiday snaps and thought – “ Boy I am REALLY out of shape and I HAVE to do something NOW.”

Or maybe you are really not bothered and that’s fine.

Whilst it’s always good to have these wake up calls to spur us into action, you can make small changes before things get desperate…

– Drink more water
– cut out weekday drinking
– cut out biscuits every day
– go for a walk at lunchtime
– start having a greens drink every day etc

So if you are feeling bloated, lethargic and out of shape – stop moaning and start doing.

Here is a video I filmed last year of 5 of my top tips that cost nothing to do

If you want a little kickstart to get your post summer nutrition back on track then try our simple 7 day detox that involves no exercise but really works!
Just £7 for a week of tasty, filling meals http://zestbootcamp.co.uk/7-day-detox/

Have a great weekend – I’m off for a long coutryside walk (and hopefully avoiding the rain as had my hair done yesterday).

Zita “AA loving” Alves

ps The good news is that my van is fixed and back with me so I am very pleased. You don’t realise how much you value something until it’s gone so take charge of your health before it’s too late.

pps Our October bootcamp start on Mon 30th September so you have plenty of time to sign up and start getting your health and fitness back on track. http://zestbootcamp.co.uk

How Pilates can help you lose weight

So there I am in the park trying to do some gentle (yet highly effective) Pilates exercises for my core and stabilising muscles when the grass cutting tractor suddenly arrives and literally covers me in tiny cuttings!
Once I had “dusted myself off, picked myself up” … I headed back to my van and recorded a quick tip that will help any of you struggling with your weight loss, health and fitness goals.

For anyone in Bath our next 4 week bootcamp starts on Monday 22nd July if you also need someone to “make you do your exercises” as many of our campers admit they need hence they come month after month – plus ofcourse it’s great fun and you get a lovely dose of fresh air too 🙂