ps don’t forget to get some exercise in before you eat loads of chocolate (that’s what people do at Easter right?) as you sure won’t feel like doing it afterwards!

Here are a few photos from the event….

At the weekend I met up with an old university friend and we went to a wedding reception at Hotel Du Vin in Bristol and then onto a club for a bit of a boogie (that’s what we used to say back in the day but sure it’s not cool 20 years later!).What to wear? (not a great quality photo but you get the idea)

I opted for sensible and wore tights and took a coat as it was FREEZING cold but as expected, most girls didn’t and were queuing up in just a skimpy dress and bare legs. Anyway we busted our moves on the dance floor as well as large amounts of people watching which actually made me a bit sad. It was a little bit like TOWIE ‘The Only Way is Essex” with so much big hair, false eyelashes, skimpy dresses and big heels and that’s fine if it’s your thing. What made me sad was that so many girls stooped and had really bad posture that demonstrated their lack of confidence. Sure some of them were carrying some extra “junk in the trunk” but a big woman can be beautiful if she stands up straight with proper posture, infact you can lose several pounds by standing up tall as your deep abdominals will be pulled in flattening your stomach. I’d also question how fit most of these girls were (who were much younger than me) which is a shame. Anyway we had a great night and the next day had lovely long lunch at Riverstation watching all the rowers go past.

This relaxing weekend was after all the stress of Friday when the FINALLY the new look website went live (much later than was planned but at least it is now finished). It’s easier to navigate and includes testimonials from people such as Ex-England Rugby Captain Lewis Moody and creator of the worldwide Boxercise brand Andy Wake.

There are 2 exclusive WORKOUTS and videos written by Personal trainer of the year Charlotte Ord – one is suitable for beginners/intermediate and the other is a more challenging full body workout for advanced exercisers. Head on over to have a look and get your free workouts today HERE

I’d love to know what you think of the new website or even what you wear/wore clubbing?

Zita

Many people will be thinking about what goals they wish to achieve this year and I thought I’d share this article by Charlotte Ord to help you, called HANG THE TARGET
Exercising is probably the last thing some people want to do today if they were partying hard last night but even just a long walk outdoors is a great way to get some focus and plan the next week, month, year.
Ofcourse many regular exercisers will train today as normal and for people whose gyms are shut as it is a bank holiday, the benefits of having exercise equipment at home such as a suspension trainer like the Ztrainer or resistance bands such as the Zbands rocks!
Have a great 2013 and we’d love to know WHAT ARE YOUR GOALS FOR 2013?
Zita
And finally I came up with this little phrase last night which many people have commented on so thought I’d share it here … “May your evening be filled with bubbles and your next 12 months be filled with people and opportunities to have more bubbles with”

This time of year can be great fun but it can also play hovoc with all the hard work you have done over the rest of the year. This week I have had three Christmas meals in a row (little bit of overkill I think) but there are a few ways I have tried to minimise the damage. I refused the bread, I only had 1 glass of wine, I chose the 2 instead of 3 course option, I did my exercise every day. The rest of the day and week I tried to keep to my regular schedule, which Includes the points below, rather than letting it all go and feeling rubbish before Christmas day has even arrived. Have a go and see if these points can help you too….don’t forget to read the whole post as something entertaining coming up …

1. WATER - it’s often the last thing you think about drinking but the number one thing you should be, not only to make sure that you don’t get dehydrated from the alcohol you are often drinking over the holidays but also to make sure you are supporting the numerous body processes that require good old H20 to function properly – this includes fat burning. Often we eat food when actually we are thirsty but we get confused so why not have a glass of water when you feel peckish instead of automatically heading for the mince pie that is infront of you.
Action Points
Drink a glass of water between/with every alcoholic drink you have.
If out shopping make sure you have a 500ml bottle in your bag as you are bound to get thirsty and it’s easier (and cheaper) than finding somewhere in a busy high-street.
If you really don’t like water (I can’t see how you couldn’t) then hot water with lemon slices and ginger if you like it , or herb teas will also give your body what it needs.

2.LUNCH STYLE BREAKFAST
Starting the day with a high protein breakfast rather than starchy, sugary cereals and breads will keep your blood sugar stabilised and stop those carbohydrate cravings. Go for vegetable omelettes, fritattas, fish or smoothies made with almond butter,rice or pea protein powder. There is a delicious recipe for almond pancakes in this recipe book which the family will love http://zestbootcamp.co.uk/30-day-cookbook/. If you are out shopping and decide to grab a coffee you don’t have to have the enticing muffins and pastries that Costa and Starbucks encourage to have with your drink. Enjoy your hot drink without the need for extra calories.

3.SKIN BRUSHING
At this time of year we often get sluggish because we don’t move as much as we should and one of our circulatory systems, the lymphatic system needs help. If you want glowing skin and an effective detoxification system then buy a skin brush and spend a few minutes before your shower brushing long strokes towards your heart. This video will show you more and you could always ask Santa for a skin brush for Christmas. http://www.youtube.com/watch?v=JoTBP_WJy9E

4.LOVE YOUR LIVER
Over the holidays the alcohol and the rich food puts a huge strain on your liver. Apart from the obvious advice like avoid having too much of each there are things you can do to help. MILK THISTLE is a natural herb that helps the liver detoxify and can be found in good health food stores in tincture or as tablets.

5.HIGH INTENSITY EXERCISE is the best way to get the most bang for your buck. With even more time constraints at this time of year with shopping, card writing, food organising, parties etc etc your regular fitness routine may be affected BUT you always have time to do 5-10 minutes of challenging exercises that rev up your metabolism and burn fat even after you have finished. Exercises such as burpees, press ups, squat thrusts, lunges, squat jumps or any of the more challenging exercises using the Ztrainer and Zband that work as many muscles in the body as possible at once that you can do anywhere are perfect.
Action Point
Try Tabatas – 20 secs on 10 secs rest x 4-8 rounds or do 10 minutes of challenging exercises for example 30 secs on 15 rest

6.BUFFETS are the worst for piling on the pounds. Not only are they normally full of “beige, dead” food such as pies, pastries, sandwiches, crisps etc but also it is too easy to go back for seconds or thirds, especially if you are standing right next to the table.
Action point
Fill your plate once and move away from the food. Fill your plate with the crudites, the prawns, ham and maybe few nuts (even the garnishes if there is nothing else) and avoid the wheat based foods that not only contain gluten but are low in fibre, high in starch and often fat too.

7.FRESH AIR
Central heating, stuffy rooms full of people sneezing and coughing – this isn’t my idea of a healthy environment so make sure you get outdoors and get some fresh air. If you are out shopping remember to take the stairs instead of the lifts to avoid the bugs and get a bit more exercise in. Going for a pre-lunch or dinner walk (with the family if you are not alone) is a great way to energise the body especially if you take some lovely slow, deep breaths. Over the holidays if you have family visiting or are away staying with people it’s a perfect way to get everyone moving and when you have had enough of everyone you can always nip outside for a walk on your own to calm your nerves. Stress = fat gain so use going outdoors for a walk as a change to relax.

So there you have a few ideas to focus on when all around you are losing the plot and have given up. Don’t let the next few weeks ruin the hard work you put in the rest of the year.

Here are some last minute Gift Ideas you might like to give or receive:
- Pedometer to track your steps – aim for 10k a day or 70k a week – it is surprisingly hard!
- Yoga mat – can be used in or outdoors
- Ztrainer or Zband to allow you to exercise anywhere as recommended by Charlotte Ord, Personal Trainer of the Year
- Foam Roller – to massage and stretch the muscles and fascia to encourage pain free movement and optimum function
- Skin Brush – from good health food shops and pharmacies
- Cookbook http://zestbootcamp.co.uk/30-day-cookbook/

WISHING YOU ALL A VERY MERRY CHRISTMAS AND HAPPY, HEALTHY 2013
Zita

ps If you haven’t seen this clip of KIM WILDE free styling on the tube you must have a watch – it’s great

ps. It’s just 4 weeks until Christmas day but no need to slacken off exercise and healthy eating – you can still enjoy some festive treats but make sure you keep moving your body every day even if just for 10 mins – no excuses!

ps if you spot yourself in the video don’t forget to make a comment and share with your friends

- Six pack

- Great bum

- Toned arms and legs

although I’d like to describe her as BEAUTIFUL, HAPPY and HEALTHY

Either way she has inspired a nation from adults to young people and children to think about their health and fitness. Sure the excitement that was around a few weeks ago as the games finished may have slightly died down, but given the Paralympics are about to start and we are still seeing the athletes in the media (congrats to Mo Farrah for having twin girls on Saturday) there is still an energy around.

I consider myself someone who trains regularly and pretty hard too (I feel like an athlete having done 90 mins of Yoga followed by a 3 hour stomp up and down the amazing Cheddar Gorge yesterday) but even I can’t begin to imagine how hard someone like Jessica Ennis has trained over the last 4 plus years – total commitment to an end goal. Whilst most of you probably don’t share her goals you are probably reading this because you take your health and fitness seriously, even if it is just for aesthetic reasons to look good in your jeans so if you want to get results consider some of the things that have got Jessica that sixpack.

It is unlikely that Jessica:

• Has a cake if she goes out for a coffee, or dips into the biscuit tin every time she makes a cuppa
• Has half a bottle of wine every evening
• Skips training if she feels a bit tired or it’s the wrong “time of the month”
• Let’s herself totally go on holiday by “making the most” of the all-inclusive food and drink option
• Uses her training session to catch up with her mates and chats so much that she hardly breaks a sweat
• Sits on an exercise bike or cross trainer for an hour every time she goes to the gym reading or watching television
• Stays up late watching mindless TV

Things she likely does every day include:

1. Eats a “clean” diet that includes natural whole foods, meat, fish, vegetables, fruits, grains, pulses, nuts, seeds to fuel her activity, repair and regenerate her muscles, support her immune system. A diet high in antioxidants to combat the free radicals created by large amounts of hard training
2. Drinks a lot of water as performance is massively affected by hydration levels (coconut water is a great way to rehydrate after exercise rather than sports drinks which I don’t believe most people (non-professional athletes) need
3. Get’s to bed by 10.30pm as she realises the importance of sleep in the mental and physical recovery process
4. Trains hard and short duration, explosive power training and intense intervals such as Tabatas – 20 secs on 10 secs rest x 8 rounds
5. Lifts heavy weights, uses variety of resistance training equipment and does exercises such as pull ups, squats, lunges, press ups and more
6. Mentally rehearses what she is doing and goes to every training session focused and driven by her goal
7. Uses professionals around her to help her reach her goal

So if you are having a few “treats” this bank holiday weekend – cornish pasties, cream teas, beer and wine please don’t expect to feel energised and look like Jessica on Tuesday morning and if you need any help to get out of your “non-olympian” lifestyle such as eating takeaways we have a 90 recipe cookbook that is bursting with goodness for only £9.99.

If you are looking for a piece of resistance training equipment that is versatile enough to take ANYWHERE, including on holiday and that will work the WHOLE BODY, no matter what your current fitness level then the Ztrainer is perfect for you. It comes with a colour manual of 20 exercises that work the whole body, together with a suggested routine if you are a beginner. There are also videos available on the complimentary members site. No more excuses it’s Rio in just 4 years and little black dress party season in less than 4 months!

I’d love to hear what you are going to do to get in great shape and come back to our blog soon or sign up below to be the first to know about our exciting new product to be launched in September to make exercising even easier.

 

 

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