In this episode I give you a life update and talk through my maternity leave and how I'm feeling. Plus I go into detail about how you can change your mindset to make healthy choices.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thehappyhealthywomensclub/
Check out our new online membership! https://zoerosefitness.co.uk/membership/
For information about how you can work with us contact me here:
In this episode I go through the different types of exercise and what to focus on to get results.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thehappyhealthywomensclub/
For information about how you can work with us contact me here:
How do I stick to a healthy eating plan?
This was the top voted for question by my lovely ladies in the Happy Healthy Women’s Club ❤️.
And the answer isn’t straight forward….
But ❤️
It is so achievable when:
💖 You give your body the nutrition it needs to thrive.
🙅🏼♀️ You don’t restrict yourself on your favourite foods.
❤️ You work through any emotional & stress eating challenges (this sometimes requires extra support).
You can sign up for the How To Break The Diet Cycle And Actually Get Results For Life Masterclass with the link below.
https://bit.ly/zoerosefitnessmasterclass
The Masterclass will be live on Wednesday 26th April 23 at 6pm. If you register you will get access for life so don't worry if you can't make it live.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thehappyhealthywomensclub/
For information about how you can work with us contact me here:
This is a question I get asked all the time so I wanted to answer it in a podcast episode!
I go into what diets work and why and how you can actually get results.
You can sign up for the How To Break The Diet Cycle And Actually Get Results For Life Masterclass with the link below.
https://bit.ly/zoerosefitnessmasterclass
The Masterclass will be live on Wednesday 26th April 23 at 6pm. If you register you will get access for life so don't worry if you can't make it live.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thehappyhealthywomensclub/
For information about how you can work with us contact me here:
Why can’t I stick to my workout/healthy eating plan?
^
I get asked this question so often! So if you are struggling with this I want you to know that you are not alone.
There could be multiple different reasons why you can’t stick to your plan and 9 times out of 10 this isn’t down to you or your poor willpower/motivation.
You need a plan that is going to work WITH you and not against you.
This is why I recorded a podcast episode on exactly this topic.
I go into the exact reasons why you may not be able to stick to your workout/healthy eating plan AND how to overcome this.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thehappyhealthywomensclub/
For information about how you can work with us contact me here:
The one thing that really frustrates me about the fitness and health industry is the amount of misinformation that is shared.
It left me feeling confused, frustrated and even further from my goals and I know this will resonate with a lot of others.
This is why I decided to record a podcast episode on this topic.
In this episode I go into detail about how to avoid misinformation and what you actually need to do to get lifelong results.
What do you do when things don't go to plan?
Do you just give up?
Do you tell yourself you'll try again on Monday?
Are you feeling frustrated that no matter how hard you try you just can stick to your workout and healthy eating plan?
If you resonate with any of the above this is the podcast episode for you!
I go into detail about what you can do when things don't go to plan and how you can still reach your goals!
There are some simple things you can do to ensure you change your mindset so you can get the consistency you've been dreaming of.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
On this episode of the Dear Future Self Podcast I went through 5 things to focus on if you are not seeing results.
I discussed how your:
✨ Strategy
✨ Time
✨ Commitment
✨ NEAT (non exercise activity thermogenesis)
✨ Gut microbiome
Can all affect your results and what to do if you are struggling in these areas.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
In this episode I discuss exercise during pregnancy.
I go into:
✨ The science and the recommendations of safe exercise in pregnancy
✨ My experience so far in pregnancy and if exercise has been a part of this
✨ How to stay motivated during this time
✨ Reasons why you may not be able to exercise and how to still look after yourself
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
This week we have a guest episode and I want to welcome a very special guest onto this podcast - Alex Velzian
Alex is the founder of Grit Wellbeing and is a wellbeing coach and a level 3 PT. She offers her clients a holistic approach with help and support to create enjoyable and sustainable lifestyle changes.
On this episode we discuss:
✨ Alex's wellbeing and coaching company Grit Wellbeing
✨ Alex's own health and fitness journey - from leaving an abusive relationship to finding her confidence in the gym.
✨ How to stay motivated to keep training
✨ Running a business, staying healthy and being a mum - how to do it all!
You can follow Alex on Instagram @gritwellbeingcoach
Support Alex's fundraiser for Scottish Women's Aid here
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
In this episode of the Dear Future Self Podcast I go into detail about how to support your body with exercise and nutrition whilst going through Menopause.
I discuss:
✨ The changes that happens in the body during this time
✨ What exercises to focus on to get the best results
✨ How to support your body with Nutrition
✨ How to get extra support if you need it.
Here is a link to Dr Laura Wyness's Eating Well for Menopause PDF https://www.laurawyness.com/shop
To enquire about working with us 1:1 for our menopause support programme drop me an email zoe@zoerosefitness.co.uk
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
On this weeks episode of the Dear Future Self Podcast we have a special guest - Ellen Delaney
Ellen is a yoga and Flexibility instructor and co founder of repose online which provides an online platform that offers the best supplementary training for performance professionals and dedicated hobbyist. Ellen is also a dancer and performer and one half of the contor twins uk @contortwinsuk.
On this episode we speak about:
✨ Ellen’s career as a dancer and how this lead her to yoga
✨ How to give back to the dance community
✨ How to make changes that feel doable!
✨ Daily non negotiables (you may be doing more for your wellbeing than you think)
You can follow Ellen on Instagram @ellendaleneyy
Book a class with Repose @reposeonline and https://reposeonline.co.uk
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
This week we have a guest episode and I want to welcome a very special guest onto this podcast - Kathryn Marshall
Kathryn is a flexibility & movement coach and co founder of repose online. Kathryn’s passion is to help everyone achieve the flexibility of their dreams. Alongside teaching flexibility Kathryn also is a aeiral hoop, ballet and contemporary instructor. Oh and alongside that also is a dancer and performer and one half of the contor twins uk @contortwinsuk.
On this episode we speak about:
✨ Kathryn's career as a dancer
✨ The transition into being an instructor from a performer
✨ What to do if your not flexible and really want to change it
✨ Trying cold dips and trying things you have resistance to do
You can follow Kathryn on Instagram @kathrynmarshallmovement
Book a class with Repose @reposeonline and https://reposeonline.co.uk
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
https://zoerosefitness.co.uk/contact/
This week we have a guest episode and I want to welcome a very special guest onto this podcast - Elena Consoli
Elena is yoga instructor with a mission to make yoga classes as accessible, welcoming and inclusive as possible. Elena has an incredible online yoga platform and teaches across Edinburgh.
On this episode we speak about:
✨ Making yoga accessible and inclusive for everyone
✨ Diet culture and how its breaking our connection with our bodies
✨ The biggest misconceptions about yoga
✨ Making it work for you and your body
You can follow Elena on Instagram @the_lovely_catalyst and book onto her classes here
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
On this weeks episode I discuss why the scales are ruining your progress.
In this episode I speak about:
✨ Why scales are NOT telling us the whole picture
✨ The dangerous or relying on it solely to measure our progress
✨ What to focus on to get results and protect your mental health
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
On this weeks episode I discuss the all or nothing mindset.
In this episode I speak about:
✨ Why the all or nothing mindset holds you back
✨ How to get longterm sustainable results
✨ How to chance your mindset to support your longterm goals
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
On this weeks episode of the Dear Future Self Podcast we had a very special guest - Beth Connon
Beth is a Strength Coach, PT, Certified Pre and Post Natal Coach and a Cycle Instructor! Beth specialises in helping women thrive in their own bodies.
In this episode we speak about:
✨ Figure skating & very early morning starts
✨ Eating disorders and Beth's own experience
✨ Chasing ego vs listening to your body
✨ Powerlifting and strength training
You can follow Beth on Instagram @sweatwithbethpt
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
On this weeks episode of the Dear Future Self Podcast we had a very special guest - Hannah Louise Jacobi
Hannah is a personal trainer and online coach who specialises in helping women move their bodies for joy rather than punishment! Hannah’s approach is always to be size-inclusive, weight neutral and anti-diet. She helps her clients find a sustainable and enjoyable relationship with exercise.
In this episode we speak about:
✨ Joyful movement and how to start enjoying exercise
✨ The fitness industry and how to avoid toxic messaging
✨ How to start to rebuild your relationship with food and exercise
✨ Some amazing fitness goals that our clients have and how they stay motivated
You can follow Hannah on Instagram @hannahlouisejacobi & check out her website https://www.hannahlouisejacobi.com/
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
On this weeks episode of the Dear Future Self Podcast we had a very special guest - Emilie Brett
Emilie is a money mindset coach and business mentor. She is the Queen of ease! Emilie helps women work less whilst having more financial freedom. Emilie is also the founder of Exercise with Em where she has helped 100s of women reach their fitness goals.
In this episode we speak about:
✨ Emilie’s fitness journey & her life changing diagnosis at 14
✨ The shift from PT coach to money mindset coach and business mentor
✨ Money mindset and how our relationship with money can affect our wellbeing
✨ How to reach your goals in 2023 whether they be health/fitness, financial, business or relationships
You can follow Emilie on Instagram @coachedbyem_ & @exercisewithem
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact me here:
https://zoerosefitness.co.uk/contact/
Introducing the ⭐️ December Challenge ⭐️
Here are all the details:
When? Starts on 1st December for 2 weeks. 1st - 15th December
Price to join? FREE
What does it entail?
Your goal is to complete 3 workouts per week for the 2 weeks (6 in total). I will be sharing a total of 8 workouts so you can choose which ones you’d like to complete. They will be home workout based, no equipment needed and suitable for all levels (Zumba will also be included :-)).
We will also be sharing Nutrition and Wellbeing tips and advice for you to implement into your routine.
What are the Prizes?
✨ 1st prize - 1 months coaching with Zoë Rose Fitness + 50% off any coaching package + 3 months access to the Zoë Rose Fitness Membership site
✨ 2nd prize - 50% off any coaching package + 3 months access to the Zoë Rose Fitness Membership site
✨3rd prize - 3 months access to the Zoë Rose Fitness Membership site
How do I win?
We will be choosing the winners based on a couple of different factors. Completing the workouts will be important but they won’t be the only thing we base the prizes on!
We will also be looking for the ladies who are most committed to making a positive change and overcoming set backs. So even if you don’t manage all the workouts but make great progress overall you could still win!
We are more interested in dedication and mindset.
How do I get involved?
All you need to do is join my facebook group (Join here) and click on the challenge post to say ‘IM IN’ We will be tracking how you are doing and celebrating you as you go.
Who’s going to join? We start next Thursday 1st December!
P.S If you don’t want to join that it totally okay! Stay in the group because you will still get access to 8 free workouts.
Coach Zoë x