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ZARA BROOKER

@fitwithza

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qualified PT
coach @socialprojectnz
@keepthatpump code | ZARA10
personal: @zara.brookerr

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Another morning vlog👏

#gym #viral #viralreels #trend #vlog by @fitwithza

What coaching 5 classes @socialprojectnz looks like🏋️‍♀️🏋️‍♀️

#groupfitness #groupclasses #gym #wellington #coaching by @fitwithza

Spend my morning with me as a @socialprojectnz coach🧘‍♀️

#wellington #coach #gym #groupfitness #trend by @fitwithza

Spend the morning with me @socialprojectnz

#gym #morningroutine #trend #habits #gluteworkout by @fitwithza

love my little life by @fitwithza

Grateful that this is what my mornings get to look like @socialprojectnz

#morningroutine #gym #workout #vlog #wellness by @fitwithza

Your next HYROX workout…

4 rounds
500 m run
500 m Ski or row
40m sled push
10 BBJ

#gym #viral #hyrox #workout #trend by @fitwithza

If your leg days are just squats, hip thrust and leg press… do yourself a favour and try incorporate some single leg exercises in there!

#gym #gymtips #viral #growglutes #viralreels by @fitwithza

new whey isolate from @cleannutritionnz is here!🧘‍♀️

i already use clean nutrition every single day, so i was so excited when they launched this!

29g of protein per serve + such a good protein-to-calorie ratio. whey isolate goes through a further filtration process, which removes more of the carbs, fats & lactose, making it a lighter + easier-to-digest option. it’s also naturally high in BCAAs with 7g per serve, which is such a bonus for me, especially around my training!

i love that it’s made from 100% grass-fed NZ dairy, every batch is HASTA tested with no fillers or unnecessary additives.

it also tastes unreal and will 100% be a new staple in the rotation!

thank you @cleannutritionnz 🤎

#wheyisolate #protein #trend #healthy #gym by @fitwithza

the perfect saturday 🪭

@maddiemovess @socialprojectnz #gym #viral #trend #fitness #girlsnight by @fitwithza

PROTEIN PANCAKE RECIPE 👩‍🍳👩‍🍳

@cleannutritionnz best protein powder ever!!

#recipe #highprotein #healthy #trend #viralreeĺs by @fitwithza

+ 10kg and 4 years later

Here are 5 things I’ve done that got me here:

1. Progressive overload
Track your lifts and aim to gradually increase your weight/reps over time. I also like pushing my working sets close to failure so I know I’m actually challenging the muscle. If you can easily do 10-12 reps the weight is too light.

- 2. Get your training volume right
Aim for around 10–20 working sets per muscle group per week. More isn’t always better, you want enough volume to stimulate growth while still being able to recover. This also means only “counting” your challenging working sets. For example, if I do 4 sets of hip thrusts but only 2 are challenging, I’d only count those 2 sets. The other 2 are essentially warm-up sets.

3. Stick to the same program + movement patterns
I’ve been training the same movement patterns and pretty much the same leg days for the past 4 years. You don’t need to constantly change your exercises to grow. Keeping movements consistent allows you to actually track your progress and get stronger over time.

Here’s how I structure my glute days
- Shortened position: Hip thrusts/ KAS glute bridges
- Lengthened position: A hinge like RDLs or Good mornings
- Unilateral movement: Static lunge, Step-ups, Bulgarian split squats, Deficit reverse lunges
- 1–2 isolation exercises: Cable kickbacks, Hyperextensions or Abductions

4. Eat enough to grow
I saw the most muscle growth when I was consistently eating anywhere from 2,600–3,200 calories and was actually in a calorie surplus. You need to give your body enough energy to build and recover.

5. Prioritise protein + recovery
Get enough protein, prioritise your sleep, take rest days and listen to your body. Training is the stimulus, but recovery is where your body actually adapts.

Muscle growth takes YEARS of consistency. You don’t need a new workout every week. You need a good program, enough food, progressive overload and patience🤎 by @fitwithza