Category Archives: Health

Birth of Bath Bootcamp

Time flies when you are having fitness fun!

It’s 9 years this month since I started putting everything in place to begin Bath’s original outdoor bootcamp back in January 2009.

When I look back at the very basic video I made of me on a freezing cold windy day in a park it makes me smile 🙂

Plank rotations … vintage style 🙂

Back then my mobile phone just made phone calls and texts – now I pretty much run my business from my phone.

Technology and life moves on which is why I changed the name to Zest Bootcamp several years ago when we were also running classes in other villages outside of Bath.

For a variety of reasons I kept the Zest Bootcamp brand even though we are now just based in Bath and today I’m excited to share our brand new video which not only shows you what we do at our friendly, fresh-air fitness classes but also showcases beautiful Bath from the sky.

Despite several changes over the years at Zest Bootcamp, one thing that hasn’t changed is my passion to help more people to feel great through regular exercise, healthy eating and other lifestyle changes.

I’m pretty sure most of you know that I was an overweight, asthmatic, unhealthy, non-exerciser who changed career 19 years ago to become a health and fitness coach.

With this in mind I’d love to offer you the chance to come to a trial week (Monday, Wednesday and Friday) at our 45 minute classes – either 6.30am, 9.30am or 6.15pm for just ÂŁ10. This is exactly what most of our lovely “zesties” did and they loved it so much they stayed (some for 7 years so far!).

Fitness Boxing at Zest Bootcamp

After your trial week you are free to go if you don’t think it’s for you but if you can see that it is a way for you to incorporate regular exercise into your life then I’d love to offer you a special anniversary gift.

Join our December and January bootcamp for just ÂŁ179* in total plus get a complimentary Zest Bootcamp water bottle and mini rucksack package worth ÂŁ16. This offers you a huge saving but more importantly it offers you peace of mind knowing that after the Christmas and New Year festivities are over you have a plan in place and you can’t make excuses! …. excuses don’t get results.

There are only a few  special offer spaces in each of our classes so I’d sign up for a trial week asap if you don’t want to miss out – complete your name and email at www.zestbootcamp.co.uk

Once you are registered drop me a message with the word “9thoffer” so I know to give you this special gift as it’s open first for my email followers and blog readers and spaces will fill up fast.

Have a great weekend and if you missed any of our pumpkin fun at bootcamp check out my Instagram page here which also has some food and healthy eating ideas. Click here 

Zita x

ps Keep up to date with Zest Bootcamp on our Facebook page here

OFFER available only to new members after the trial week that starts on Nov 20th. *ÂŁ179 plus ÂŁ10 for trial week. If you’d like to find out more about this offer then feel free to email me at fitnesszita@gmail.com

December Bootcamp runs Nov 20th to Dec 15th

January Bootcamp runs Jan 8th to Feb 2nd

Love your freezer

I’ve so busy with lots of new Zest Bootcamp members (aka “zesties”) over the last few months, as well as planning some exciting things for 2018 including my first retreat, I just realised that I hadn’t blogged here for ages!

If you are following me on Instagram or Facebook then I’m sure you will have seen what we have been up to in Bath 🙂

The Zest Water bottle has travelled far and wide, including a trip to the Grand Canyon  which you can see by clicking  HERE

And not quite as impressive but equally beautiful it went up Glastonbury Tor 🙂

This week one of our lovely members turned 70 so as she is officially our most senior Zestie  she deserved some beautiful flowers.

Angelika is a great role model of how important it is to look after your own health and fitness because no-one is going to do it for you. Also she has such a positive mental attitude that is very admirable and lesson to us all.

So yesterday I was in conversation with a Zest Bootcamp member about her struggles to eat healthily and I recorded this video to share my suggestion to her that hopefully will also help you.

I hope that helps and if you need another reason to start a regular exercise programme then click here to read an article about how it is the ultimate way to not only beat disease but also depression. This is quite relevant given that it was International Mental Health Awareness day this week.

Sleep is a vital part of helping depression and anxiety so incase you missed my blog post please click here for my top tips on how to get better sleep and why it is so vital for different aspects of our health. SLEEP BLOG POST

Have a great day and if you’d like to join us a Zest Bootcamp for a trial week the next one starts October 23rd. Register your interest by completing your name and email here or drop me a message if you have any questions.

I’m hoping that now you have seen Angelika at 70, you won’t think you are too old!

Finally, if you haven’t yet downloaded your f.ree copy of my 10 minute CORE WORKOUT then click here to grab a copy – it really will tone and tighten that midriff!

Until next time

Zita x

ps Don’t forget to Like our Facebook Page and follow me on Instagram where I love to share pretty pictures 🙂

 

Diabetes and Easter

I recently heard a radio feature talking about renaming Type 2 diabetes and the “fatal build up of cake & biscuits” was an option offered by the presenter.

Whilst it is humorous, having the condition really isn’t so I’m hoping no-one reading this already has it because you are obviously interested in your health otherwise you wouldn’t be reading this blog post right?
One of the best ways to reduce your risk of developing Type 2, aka Adult onset diabetes, is to avoid eating too much sugar so given we have just had Easter I’m not sure if you are feeling like me and a bit sugared out!
Or maybe you gave up sweets and chocolate for Lent so actually you had a sugar fast – well done you if that was the case and I imagine that after the first few “withdrawal” days you would have felt much better after those 40 sugar free days?
It was the delicious Lindt Easter bunnies that got me – so kind of my parents to treat their daughter (and son in law… hence plural bunnies) but I’m glad to get back off the sugar after a few days of alcohol and other treats over the Easter break.
Nowadays I’m pretty in touch with my body and what it wants and on bank holiday Monday I felt it really needed something green, packed with enzymes, so I made a big bowl of sprouted seed salad – you can see a photo below – it was packed with alfalfa, broccoli, radish, mung bean and other sprouted seeds that are bursting with good nutrition. I added some chopped watercress and fresh parsley for added health bonus and taste. I then mixed some hummus with lime juice for the dressing – what a taste sensation that was perfect to alkalise the acidic foods of Easter such as bread, wine, chocolate, cheese and I guess the big roast lamb dinner – all of which was lovely but it made my digestion and body feel heavy and sluggish.
A diet that mostly consists of “dead beige” food not only doesn’t give the body all the vitamins, minerals and enzymes that it needs to carry out all the millions of chemical reactions and processes that happen every day, but going back to the subject of this blog post, it a sure fire way to head towards Type 2 diabetes. Please note that Type 1 diabetes which people are born with and will need insulin injections or treatment for is different to the type that we are seeing more and more people with, including younger people in our society now and that’s what I’m talking about in this blog post.
Here are a few facts about Diabetes that you may or may not know…
Risks of developing Type 2 diabetes are increased :
  • If you are over the age of 40
  • If you have a family member who has it
  • If you have (or have ever had) high blood pressure
  • If you are overweight and if your belly button measures over 31 inches for women, 37 inches for men
  • If you have ever had a stroke or heart attack
  • If you chizophrenia, bipolar illness or depression
  • If you are a woman who’s had polycystic ovaries, gestational diabetes, or a baby weighing over 10 pounds.
Wow it’s worrying isn’t it and clear why so many more people are diagnosed with this more “lifestyle” than genetic condition every year.
BUT
The great news is that there is so much we can do to help ourselves avoid it – in summary move more and eat more healthily as both those actions can affect everything on that list apart from being over 40! Yes even mental illness can be improved by moving more, especially getting outdoors in nature and greenery, it’s a proven fact.
Genetics and ethnic background can affect the chances of getting Type 2 diabetes but that’s not a reason to get it if you live a healthy lifestyle. Pastries, pizza, cakes, biscuits, deep fried food, crackers, bread and many other foods – are all beige in colour and hardly contain any fibre, let alone any important nutrients such as Iron and vitamin C. One great way to ensure you are getting more greens in your diet is to add Lean Greens to a smoothie or just mix with water and have a serving each day. It’s packed with antioxidants which are effectively our best way to fight disease – free radicals are the threats and antioxidants are our little fighters. Click here to find out more or order a tub of the “little fighters”.
If you love cooking and haven’t seen any of my cookbooks including my latest 90 recipe vegetarian cookbook which is gluten free click here to find out more.
 You can follow me on Instagram by clicking here if you’d like to see more photos (and some videos)  including some of what we get up to at Zest Bootcamp. We had great fun on Easter Monday with a few fitness games – our next camp starts Monday 24th April so if you’d like to join us for a trial week then now is the time to register, otherwise you will have to wait another 4 weeks. It will soon be summer holiday time and NOW is when your summer body is made so don’t leave it until the last minute.
Click here to find out how we have helped hundreds of men and women just like you since 2009.
Please feel free to share this blog post if you think it will help anyone you know who isn’t looking after their health as I’m sure no-one wants to worry about the effects of getting Type 2 diabetes as untreated it can affect major organs and limbs in a very serious way.
Stay healthy!
Zita x

8 year anniversary

Time flies when you are having fun!

This is very true when it comes to Zest Bootcamp – this month is our 8th year anniversary  – whoop whoop… did someone say cake!

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In my previous career I was actually nicknamed the cake monster  – no wonder I was several clothes sizes bigger!

When I set up Bath Bootcamp (as it was originally called) back in 2009 I had no idea if it would be a success as I had only ever done 1-1 training and I wasn’t that familiar with outdoor exercise but what  has fuelled me over the last 8 years is my PASSION to help more people to feel great.

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It hasn’t always been an easy ride and we have gone through a variety of changes which included expanding to other areas including Marshfield and Peasedown St John, but I decided that I wanted to focus just on Bath so that’s what we’ve been doing for the last few years. Ironically I rebranded to Zest before I decided to just focus on Bath but I think the word suits us – full of energy and vitality!

Even the bootcamp van has gone through a few changes, from Bath Bootcamp, then Zest Bootcamp and then the logos came off as I was going to sell it but I didn’t in the end so all the logos are back on!

Zest Bootcamp van

Getting up in the early hours, especially in the dark, cold winter can be a challenge but it is because I absolutely LOVE what I do that it is never a problem (think it’s worse for my “night owl” husband).

What really makes me happy are the fantastic members we have at Zest Bootcamp, many of who have been coming for several years, one lady has been with us for 6 years and she previously did no exercise at all.

Friendships, fresh-air, fitness and fun is exactly how I’d sum up what we offer.

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I often get asked why I don’t change the name to something less “scary” sounding as the word bootcamp generally conjures up an image of a drill sergeant shouting at you do do more press ups in the mud.

What we offer is more like group personal training but the reason I have kept the word bootcamp is to demonstrate that we mean business – you come 3 times a week for a month and work hard for 45 minutes.

Everyone is so busy these days that I want people to get the most of their sessions so I have ways of making sure the fitter members are working to their maximum alongside newer members who often need more help and also a less intense workout to start with.

down-dog-charity

What is evident as much now as in the past is the friendly, supportive atmosphere created by all the members and it is often as much about the atmosphere they create as much as the energy and vitality I ensure I bring to classes. We have social events together and I know that many people have made good friends through coming to bootcamp and also several business connections which is a great by product. We have done charity workouts, pumpkin workouts and loads more fun whilst always focusing on the fitness. You can see photos of some of what we get up to on my Instagram page here.

Lebanese cooking event

It’s great to witness the support that the “old timers” give the new people as they all remember being there themselves – the achey legs that mean you have to think twice about whether you really need to go upstairs to get something (as you ache a lot!) we’ve all been there. I also love to see how after just a few weeks the new members already notice an improvement in their ability and once they pick up the boxing technique they are on fire!

For anyone who has only just heard about us here are some of the awards I’ve received since starting Zest Bootcamp …

In 2011 Zest Bootcamp was highly commended at the prestigious Bath Life Awards.

In 2015 Zita won the Independent Business Award for best fitness business in Bath and also the Women’s Business Club “Healthy Business of the year” at the Maximise awards.

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2016 saw Zita as a finalist in the Muddy Stiletto awards for best Fitness Instructor in Somerset and in the same year she won “Product of the year” at Maximise event for the Total Body Shape Up Plan.

Maximise

So as we head into our 9th year I’m excited to help more people, I’m expanding my fitness repertoire by taking a fitness yoga qualification to add a different dimension to some of the classes and certainly with my 1-1 classes.

In summary I’d like to share my gratitude for the opportunity I have had to create a family of healthy, fit, happy men and women and spread my passion.

THANK YOU to those of you who have contributed in any way at all, and here’s to many more years of the same.

Zita x

ps Although since we started many other bootcamps have come (and many have gone) I am proud to say that we will always be Bath’s original outdoor bootcamp and hopefully the best 🙂 If you have never been and are curious to find out whether you’d like to be part of the fitness fun then come for a trial week – it’s only ÂŁ10 for 3 sessions. Our next trial week starts January 30th and then after that it will be February 27th – all you need to do is complete your name and email on the home page HERE to start the ball rolling to the best version of you… if not now, when?

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National Detox Month

After all the excess in December, January is the perfect time for National Detox Month and a great start for your New-Year resolutions.

We are all guilty of over-indulging during the party season, it’s a chance to let your hair down and spend time with family and socialising with friends. The only problem is – eating rich foods and drinking more alcohol than you are used to can take its toll on your energy levels as well as your waistline.

Have you got your FREE copy of my 7 day kickstart yet?

Click here to get your free copy of the clean eating plan that is easy to follow and will kickstart your into better habits now the festive season is over. Here is one of the recipes….

smoothie

Rather than always thinking about what we have to cut out of our diet, I recommend these Top five foods and drinks we should add into our diet this month.

  1. Water should always be at the top of the list to aid digestion
  2. Healthy natural fats like avocado and olive oil
  3. Green Tea which helps boost your liver function & fat burning potential
  4. Lemon – add some to a glass of water to get your day started
  5. Beetroot is full of vitamins B3, B6, C and beta-carotene

One of the first things I tell my 1-1 clients or Zest Bootcamp members to do to improve their health (and performance) is to focus on taking in more water.  As simple as it is we often neglect to rehydrate our bodies – try and continue this into February then March etc. It takes 30 days to form a new habit and this is a great one to add to your toolbox to fight weight gain.

For any of you who would like a  structured programme that tells you exactly what to buy in the shops, what to prepare and how to cook it plus loads more, including the invaluable support of a private Facebook group, then check out my award winning TOTAL BODY SHAPE UP PLAN.

Here is a photo of me in November winning the award for ‘Best Product of the Year” at Maximise2016. The plan has helped numerous women (and some men) just like you who wanted to have an easy to follow “plug in and play” programme that gets results.

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The feedback I have had on the programme has been great will most people carrying on the healthy habits long after the 8 week programme is over.

You have the choice this January to either carry on struggling through on your own or deciding to invest less than ÂŁ1.40 a day in what matters most… your health.

You can read testimonials and access the programme by clicking here

Both the 7 day Kickstart plan and also my Total Body Shape Up Plan are nutrition and lifestyle based programmes that anyone, anywhere in the world can do as there is no exercise involved.

For anyone in Bath who would like to add in some exercise our next trial week at Zest Bootcamp starts on January 30th so why not grab your space. Click here to get that body moving and start 2017 off the best way possible.

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