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Zo & Em coaching

@zoandemcoaching

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Because fitness should be accessible for everyone 🤍
1-1 coaching & easy access workout guides ⬇️
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Our top 3 deadlift mistakes we see all the time as coaches 👇 The deadlift is one of the best exercises for building full-body strength, but only if your technique is dialled in 🌱 ❌ Mistake 1: Overextending at the top Leaning too far back doesn’t “finish” the lift—it puts unnecessary strain on your lower back and can throw you off balance. ❌ Mistake 2: Craning your neck Looking too far up creates unnecessary stress through your spine and makes it harder to brace your core effectively. ❌ Mistake 3: Starting with your hips too high This shifts more load into your lower back, reduces quad drive, and means you’re not using your full strength potential. Small technique changes can make a huge difference to your strength, performance, and injury risk. Need help improving your lifting? We offer 1-to-1 coaching tailored to your goals. 📈 Follow for more lifting tips, or hit the link in our bio to work with us.
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If you want to build an “HOURGLASS” figure you need to start training your ✨back✨ Coming from someone who came out of the womb looking like a literal SQUARE, I learnt the hard way that you cannot shrink your waist through ab workouts ( or any kind of workouts for that matter). HOWEVER.. what you CAN do is build the muscles around it to create the illusion of a smaller waist. SO how can you do this? ✨TRAIN YOUR BACK !! ✨ (with emphasis on exercises that will specifically target your lats ) ALSO train your glutes, quads & hamstrings which I know so many of you are doing already! Wearing @womensbest lift & reset capsule launching Wednesday 14th Jan (UK time) !! Dc: ZOANDEM TO SAVE 🤝🏼 If you’re looking to build your ratios this year but don’t know where to start, head to the link in our bio to enquire with us for 1-1 coaching! 📈
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Quick & easy meals I’ve been eating to stay lean + build muscle 🤍 Here are some of my favourite high protein meals I’ve been LOVING recently with my main goal being to build muscle whilst also trying to stay lean 🥑🍳 All recipes are from our online coaching! @zoandemcoaching (🔗 in bio!)
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How I healed my gut health ❤️‍🩹 Since posting about my gut health journey a couple of weeks ago, I’ve received so many messages from people in the same boat. So I thought I would make a video sharing my journey & what worked for me when trying to better my gut health. 1. Cleaning up my diet. Focusing more on whole foods, trying to follow the 80/20 rule. (80% whole foods + 20% processed) 2. Adding pre & probiotic foods into my diet. This will help create a healthy gut microbiome! (I also reduced my dairy & sugary food intake!) 3. Supplements to help support gut health. I take the @womensbest “daily flora biotics & vaginal biotics’ 4. Lifestyle changes. I prioritised getting more sleep & also learnt how to deal with stress better to lower my cortisol. 5. Be patient ! ❤️‍🩹 things won’t change overnight & I do feel like healing your gut health is abit of a “trial & error process”. But eventually you will find your groove & your body will Thankyou! Discount code: ZOANDEM to save on @womensbest gut health range 🤍 I hope you find this helpful 🥹❤️‍🩹🫶🏼 For 1-1 coaching head to the 🔗 in our bio
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Glute growth workout (beginner vs advanced) 🍑 Today we are taking you through our HOLY GRAIL glute workout that helped us to grow our glutes! We have also included beginner options so you can follow along no matter your current ability! * just to note - to grow your glutes you need to incorporate proper nutrition & progressive overload to see results! 🤍 online coaching 🔗 in bio! Workout details ⬇️ - Hip thrusts 4 x 10-12 - Sumo deadlift or Sumo squats 3 x 10-12 - Reverse lunges 3 x 8-12 - Hip abductions 3 x 12 OR drop-set (AMRAP) We hope you find this helpful! Let’s go girls!! 🙂‍↕️💕👏🏼
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If we could go back to being beginners in the gym again, this is the workout we would do! 📈 As a beginner, start off building base strength for key movement patterns! This will help you more than you know when moving in to different and more complex exercises as you build confidence! In this workout, we aimed to cover the major muscle groups so you can progress affectively ✅ If you’re a beginner in the gym or don’t know where to start with your workout programme, follow the link in our bio & enquire to be coached by us today! ⚡️
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Beginner workout split - Glutes & Hamstrings (day 1) 🤍 Welcome to day 1 of our beginner workout split!! Today we are hitting a beginner friendly glutes & hamstring workout! If you want to get into the gym but are unsure where to start, we have created a 4 part workout plan for you to follow along too! This is definitely something we needed when we first started out so we wanted to make a series to help encourage anyone who is thinking about starting their fitness journey to make that first step! 💕 Workout details 👇🏼 - Hipthrusts - 3 x 15 - Bench supported - RDLs 3 x 12 - Reverse lunges - 3 x 10-12 reps per leg - Reverse hyperextension - 3 x 10-12 - Hip abduction - AMRAP (drop weight) AMRAP x 3 sets Wearing @womensbest define collection (size small) dc: ZOANDEM to save 10% off 🤍🫶🏼 Make sure to check in next week for day 2!! Exciting news!! - we have just opened up 5 online coaching spaces !! If you want to work closely with us to reach your goals, head to the l¡nk in our bio to enquire with us! We would LOVE to have you part of the team 📈 We hope this helps <3
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Life recently… swipe to the end for a cute surprise 🥹❤️
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Perfect your form ✅ RDLs & Goblet squats (see caption👇🏼) RDL & goblet squat form - 2 of our FAVOURITE lower body exercises to do! Today we wanted to go over some of the most common mistakes we see with these 2 exercises along with some easy corrections you can do to perfect your form ! 💪🏼 RDLs ❌ DONTS - Strain your neck looking forwards / up to the ceiling - Hold your dumbbell far away from your legs - Over extend your back at the top of the movement ✅ DO’s - Keep a neutral spine - Keep dumbbells nice and close to your legs - Keep core & upper body engaged Goblet squats ❌DONT’S - Don’t break at the hips - Allow knees to collapse inwards - Hold dumbbell too far away from the body ✅DO’s - Break at the hips - Keep dumbbell close to the body - Push knees outwards If you need anymore help or guidance with your form or fitness journey in general, head to the link in our bio to enquire with us for 1-1 coaching ! 📈 Hope this helps love 🫶🏼🤍✨
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As online coaches, our favourite part of the job is getting to know our clients and seeing them through the season of their life that we coach them for 🥹 We’re so blessed to meet and coach so many unique and inspirational women, just because we might only meet them online, doesn’t mean we don’t want to get to know them and see them grow in lots of different aspects of their life 🌷 Building a healthier & more active lifestyle that LASTS means the rest of your day to day life has to work with it too, our main priority is to help our clients build on that 🩷 We currently have spaces available for 1-1 online coaching, fill out the enquiry form in our bio and we will get in contact with you ✨
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How to structure your GLUTE workouts 🍑*for optimal growth! Here’s how to structure your workouts for OPTIMAL glute gains!! 🤍 The workout 👇🏼: * Always try to do your compound lifts at the START of your workout as these require the most energy. Your accessory movements can be done at the END of your workout✨ 1. Shortened position Eg. Glute bridge / Hipthrusts 2. Lengthened position E.g Good-mornings / RDLs 3. Unilateral movement E.g Step ups / Lunges 4. Isolation movement E.g Kickbacks / Hip abductions We hope you find this helpful!🤍 for anymore help or guidance, head to the link in our bio where you can enquire with us for 1-1 coaching 📈
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Day 2/4 - Beginner workout split : BACK & BICEPS 💪🏼 Welcome back to our 4 day beginner workout split! During this series we are going to be posting weekly workouts to help those who want to start going to the gym but may not yet have the confidence. Today is day 2 & we are doing back & biceps! Workout details: - Single arm DB bent over row - 8-12 (each arm) x 3 sets - Lat pull down (wide grip) - 10 x 3 sets - Rear delt flys - 10-12 x 3 sets - Bicep curls - 10-12 x 3 sets Best of luck angels!! 🤍 if you need any extra support make sure to join our broadcast channel where we will be sharing extra beginner tips during this series!🫶🏼
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