Zoe Harvey Fitness

Hey everyone! Hope today’s a good day for all of you 💪🏻
This will be the last few days I’ll get access to this page, before it gets deleted. Been having bother accessing this account.
... Head over to my new page ‘Zoe Harvey personal training’ and give it a like 😜
Oh and a little review would be nice too... 👀🙈
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CONSULTATIONS
For a limited time, I’ll be offering free personal training consultations at David Lloyd, Hamilton.
This will give you an opportunity to see how we both are going to achieve your goals together and the process to get there.
... Oh and... there’s only about 8 weeks left to Christmas...
Book in now, they’re only free for a limited time!
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ONLINE TRAINING...
As of Monday 30th of October, I will be providing online personal training.
What’s entailed?
... - Personalised Gym Programmes specific to your goals. - Nutritional Guidance every week. - Weekly meetings to discuss progression on your own goals and how we’re going to get you there.
Who’s it perfect for?
It’s perfect for those of you who are really keen to have a Personal Trainer but don’t have the time to commit to individual sessions, but want guidance and individualised programmes specific to you.
Interested?
Message me before 30th of October, that way we can prepare a consultation to ensure we get your programmes and Nutrition perfected.
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Everyone was once a beginner, nobody expects you to be amazing at the beginning... doesn’t mean you won’t become amazing!

Every PT gets asked this a lotttt...
What should I eat and how many calories should I be consuming to lose weight?
Most women’s maximum calorie intake should be 1500 per day. (Not everyone’s the same, just an average). And men’s is a bit more at around 2000 calories.
... BUT.. To lose weight you’re looking at to be in a deficit of 500 calories, so women would be looking at consuming 1000 and men, 1500.
What to eat?
Always eat nutritional based foods, protein, GOOD CARBS, and drink plenty of water. I always say to mix it up with different foods so it stays interesting. Ensure it’s a well-rounded balanced diet, plenty of fruit and vegetables (good carbs).
Any questions about any of the above give me a message 🙂
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PROPER DEADLIFT FORM..
First off.. why do a deadlift?
When carrying out a deadlift it incorporates so many different muscles, quads, hamstrings, glutes, abdominals, to name a few... These are the ‘big muscle groups’ a deadlift is a good way to get these stronger at the same time and you tend to burn more calories using more muscle groups during just 1 exercise. It’s also safer, unlike the barbell squat it doesn’t necessarily need a spotter. (But, is always a good idea to ha...ve one)
How to perform?
I always say with beginners, ALWAYS START LOW AND WORK UP. It’s the safest way to do any weight bearing exercises and ensures the possibility of injury is minimised.
Form?
Keep the bum down, engage your core, nice neutral spine. Take a deep breath in before you lift (through your nose) and exhale at the top (through your mouth. And repeat.
OH AND PLEASEEEE DO NOT HYPER EXTEND YOUR BACK AT THE TOP. 🙈
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Got a home workout plan for you guys to try 😜
FAT BLAST HIIT
Lunges ... Squats Chest 2 floor burpees Heel Flicks High knees Press ups Crunches Plank = 30s work = 10s rest x2
Only 8 exercises guys, won’t take longer than 10 minutes. no excuses 💪🏻
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Discover your strengths 💪🏻

Evening guys!
So a lot of people ask me why I do HIIT training in my sessions... this includes tabata which is under the umbrella of HIIT.
What is HIIT?
... It stands for High Intensity Interval Training, which means working as fast and with all you’ve got for a certain amount of time. I usually include exercises like Battle Ropes, Ball slams etc. Where you aren’t restricted to working as fast (and safely) as you can.
So why HIIT?
First of all, hiit is a proven way to burn calories.. FAST. It doesn’t take long to do either, you can complete a simple tabata session working at a ratio of 20:10 in 10 minutes. Best of all... you’re still burning calories from your HIIT session even after you leave the gym. Your body repair cycle goes into hyper drive, this means that your body is STILL BURNING CALORIES AND FAT 24 HOURS AFTER LEAVING THE GYM.
So guys, that’s why I do HIIT in my PT sessions... I know you all secretly love it... well, when it’s boxing based anyway 😂🥊
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As promised, gym programme for you to try out in the gym this week guys 💪🏻
Remember... This is a basic gym programme. It ISNT focussed on an individuals needs or body type. I am only able to do those types of programmes after knowing your ability level, fitness level and medical history.
Have a bash guys, and be safe when doing it.
... Always start with a low weight and work your way up! 💪🏻
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Start the week as you mean to go on 🙌🏻
#mondaysareforthegogetters 😜
Ps.. keep an eye on my page today, got a new gym programme for you guys to try this week!

Afternoon everyone!
Hope you’re all having a nice chilled out Sunday 🤗
As I’ve moved to Hamilton to do Personal Training, I think it’s about time I introduced myself to all of you that don’t know me... yet!
... I’ve been doing personal training for over 5 years now, (turned 24 this year, so since I was 19) 🙈. As is the same with most jobs you find what you’re best at through time, and I know my speciality is with Weight Loss clients.
I’ve trained over 100 people through my time in the fitness industry, seeing my clients achieve their goals and seeing them grow as a person with confidence is what makes being a Personal Trainer the best job in the world 🌎
Can’t wait to meet some new faces in the near future! 💪🏻
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Benefits of having a PT
Recent clients : which of these have you found most beneficial? 👀
- Optimise your workout time ... - Ensure proper form - Accurate assessment - Exercuse safely through proper form and adequate rest - Accountability - EveryBODY benefits from a PT. The top athletes in the world still use trainers. So ‘knowing enough’ to work out on your own isn’t an excuse 😜 - A PT will push you beyond your comfort zone whilst staying within your limits. You won’t push yourself beyond your comfort zone. - Personalisation - Motivation - Niche specialities : Weight loss for me 💪🏻 - Improve flexibility - Easy access to a community and support system.
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Your only limit is you 💪🏻