Zara Stokes Personal Training - Zs Training

So this was fun earlier! I've never seen one of these machines in the flesh (or metal lol) before, so naturally, I had to have a play!
They're a killer for #abs if you do them correctly!
And well done to @decathlonuk for the gym gear I have on in this video. £22 for the leggings, top and sports bra. Very comfortable and affordable! 👏🏻 #gym #playground #fun #interesting #killerworkout #gymgear #kit #outfit #gymoutfit #core #dontknowwhatthismachineiscalled #greatgym #puregym #arcadian #birmingham #gymlife #zstraining

Good morning fit friends!
This is a post I've been meaning to upload for a while now - life kinda got in the way 🤷🏻‍♀️
As my client's bottom 😂 clearly loves to be centre of attention, I made her stick it in the air a fair few times! 😂
... So here's a bodyweight quad extension! Looks peculiar, I know! But it bloody works!
A lot of bodyweight quad exercises are normally solid to perform as they require a lot of balance and strength. Not this one! 💁🏻‍♀️
The closer in your knees are to your hands, the more your quad stretches, giving you more of a workout. Also brilliant for activating your upper back and stabilising your lats and shoulders. These also burn a fair bit too haha.
This exercise is perfect for an alternative to the machine variety of the leg extension and for knee arthritis! And also when a certain gym hasn't got enough of those machines to use at one time 🤦🏻‍♀️
Give it a whirl and tell me what you think!
#pt #personaltraining #gym #results #puregym #workout #exercise #training #getresults #hardworkpaysoffs #knees #kneehab #quads #burn #back #shoulders #stretch #legs #alternativeexercises #legextension #bottomsup 😂 #zstraining
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This Saturday 29th September, I'll be hosting my usual coffee morning but I'll be making healthy (and not so healthy 😋) cakes to raise money for Macmillan Cancer research. Come and join me and the gang for a coffee and a slice of naughtiness at the gym. All for a good cause!
#worldsbiggestcoffeemorning #macmillan #macmillancoffeemorning #raisemoney #goodcause #dosomethinggoodtoday #supportothers #supportthoseinneed #charity #fundraiser #helpothers #cancerresearch #beagoodhuman #careforothers #zstraining

Just one of the reactions from a client after posting the comparison between a Mcdonald's milkshake and juice plus shake... Says it all really.
If you haven't seen the comparison, head over to my profile to see it.
#socalledhealthyfood #scam #food #confused #confusing #health #healthy

Let's talk about "healthy food alternatives"...
It's no wonder we are so confused about what's good for us and what isn't when we have so many so-called "healthy food alternatives" on the market available to us now.
Here we have a comparison between a good old McDonald's chocolate milkshake and a juice plus vanilla milkshake, both of which are the same volume (250ml)...
... The NHS states that adults are allowed to have 30g free sugars (sugars that are in cakes, biscuits, candy etc) per day. And according to both of these shakes, they both come in at a whopping 25-27g sugar per serving! But I did see to my surprise that the juice plus shake tops the McDonald's sugar level by 2g! And they recommend that you swap up to two meals a day for a shake..? 😕 Having up to two days worth of your daily allowance of sugar in just two shakes!
Needless to say - that's bad.
We all know that McDonald's is not the healthiest of choices, and we have the choice of whether to have one or not.
And yes there are benefits to having the added vitamins and protein that are in the juice plus shakes, but subsequently, this will force you to gain a sweeter palate, which in turn, leads to sugar cravings..
Moral of the story - if it seems too good to be true, it usually is. Eat what you know is healthy and keep it simple. If it comes out ground or used to be alive (lol) with little packaging, it's safe!
#thinktwice #thinktwiceaboutwhatyiueat #toogoodtobetrue #healthyfood #nutrition #eatright #foodtricks #marketingscam #keepitsimple #eatwhatyouknow #dontletitfoolyou #goodfood #zstraining @ PureGym Dudley Tipton
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This is a superb alternative to the TRX variation of this exercise (double knee mountain climbers? 🤷🏻‍♀️) haha! Well that's what it's called now!
You have more control over what your feet do (they can often fall out of the TRX handles) as you can push your feet down onto the ball, creating more stability and tension, giving you a better workout 💪🏻👌🏻
You can make this tougher by holding your knees as high as possible (by your ribs and chest) to make your muscles work for longe...r and more intensely. 😬
This is similar to using a Swiss ball, but as its on a much smaller, lower scale, it's much harder and beneficial!
Try it out!
#pt #personaltraining #gym #results #puregym #girlpower #abs #core #corestrength #stability #tension #difficult #trxalternative #mountainclimbers #control #corecontrol #roll #intense #intenseworkout #ribs #chest #swissball #harderthanitlooks #morebeneficial #trainwell #trainforresults #zstraining
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50kg human and 60kg bench press. Just gonna leave that there 💁🏻‍♀️
#benchpress #bench #smallhuman #strong #strength #gym #puregym #push #weightlifting #wieghttraining #stronggirl #bigboyweights #lovetolift #lifting #chest #proud #itsbeenawhile #zstraining

Come and enjoy a free coffee and have a chat with me and the rest of the PureGym members!

So this happened Saturday morning...
Foam roller headstand pikes (that's what I'm calling them anyway! 😂)
Had some homework from @heart.and.soul.pole.wolves so that I can headstand against the pole. It's harder than it looks. But it does look pretty hard! 😂 It's harder on your shoulders as your elbows have to press against the floor so you don't flop haha!
... Training is going well so far and I'm LOVING it!!
#headstand #polefit #polefitness #pole #training #progress #practice #balance #stability #shoulders #strength #abs #core #hardwork #strong #practicemakesprogress #gym #fitness #funinthegym #loveyourtraining #puregymdudley #puregym #girlpower #harderthanitlooks #dowhatmakesyouhappy #zstraining
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Attention please! 😊
It's time to get your 💩 together!
It's September, kids are back to school, back to routine and back to the gym and smashing your goals!
... So, every two weeks* I am putting on a FREE coffee morning to get you in the gym, fuel your workout, gain some knowledge and for those of you who've always wanted to join but been a little too intimidated to make the first steps, here is your chance! Take advantage and use this opportunity to get your fitness started, or to continue with your goals.
Not a member of the gym? Contact me for details and we can sign you up! Even if you don't like coffee, I'm going to be at PureGym Dudley Tipton from 9-11am to welcome you into the gym and have a chat, motivate and set you up for a great day!
Take away some valuable information, some enthusiasm and some coffee/tea and make Saturday's your bitch from, yours truly 💁🏻‍♀️ 😉
Who's in??
See you Saturday!
*Unless otherwise stated. Will not be held on Bank Holidays and usual holidays.
Please like and share to spread some love!
#coffee #coffeemorning #saturday #gym #routine #free #fuelyourworkout #knowledge #education #takeadvantage #takeaction #fitness #goals #valuableinformation #enthusiasm #letsgetstarted #motivation #freecoffee #puregymdudley #puregym #everyoneswelcome #zstraining
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#rom (#rangeofmotion)
Here's the lovely @laurajane_15 aka - Dr. Laura 😂 demonstrating the range of motion we should all be able to achieve through the shoulder joint by performing a reverse bicep curl on the gymnastic rings.
This is (or should be) an easy movement to do. Again, only if you have healthy and flexible shoulder joints.
... A lot of people hunch forward whilst standing and sitting, forcing the shoulders to round forward and shorten the chest muscles and this can manipulate your posture, giving you poor ROM, tightness and discomfort.
Move and stretch your muscles to keep a pain-free, neutral posture. 👍🏻
#pt #personaltraining #gym #results #puregym #girlpower #mobility #movement #shoulders #tightmuscles #flexibility #joints #reversebicepcurls #gymnastrings #gymnastics #bicepcurls #posture #properposture #moveyourjoints #movewell #painfree #zstraining
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Who says you can't teach an old dog new tricks? 😂
#boxpushups and #pressups are probably one of the most challenging exercises we can do with our body weight. Most people end up collapsing lol, or look like they're making sexy time with the floor 🤣 (poor core control-allowing their abs to stretch) and flare their elbows out way too wide, putting stress on the shoulder.
By tucking in your elbows (closer to your yourself and engaging the core so your tummy is away from the flo...or), you then have a much better set up, a safe set up, but a more difficult one too!
By adding a slight incline from the floor to the box, this allows for more control as you won't lift as much weight. Physics lol, and put your body weight over your hands so you dip forward slightly. Jo Stokes
#pt #personaltraining #gym #results #puregym #chest #core #control #thisistough #harderthanitlooks #olddognewtricks #mother #box #inclinepressups #physics #mommadidgood #technique #training #moveproperly #zstraining
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Movement over mass.
What good is it to move mass (added weight) if you can't move your own body weight effectively?
Here's a clue - not much!
... Start from scratch, go back to basics, strip all the fancy weights and learn HOW TO MOVE before you progress. #walkbeforeyourun
There's no point in having a massive engine in your car of your brakes won't stop you 😉 💡
The squat is a physically demanding movement, technically and mechanically. And these are two things you will learn and adapt over time.
Keep practicing the basics!
#pt #personaltraining #gym #results #puregym #girlpower #girlsthatlift #squat #depth #formoverweight #technique #training #moveproperly #mechanics #technique #legs #mobility #skill #progress #practice #movement #bodyweight #physicallydemanding #backtobasics #movementovermass #effectivemovement #zstraining
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Loving @aj_4788 spreading the "ZS Training" love in her own gym last night! Also, eyebrows 👌🏻haha!
#spreadthelove #bestfriend #shesthebest #gym #workout #zumba #support #supportive #supportivefriends #zstraining #sweat #results #yougogirl #sisterfromanothermister 😂 #eyebrows #eyebrowsonpoint #greatfriend

Just hanging around 😂
#pt #personaltraining #gym #results #puregym #girlpower #girlsthatlift #shoulders #strong #stability #core #abs #funinthegym #upsidedown #strictformmuscleup #ringmuscleup #muscleup #gymnastrings #strength #fitness #rings #fun #control #thisistough #zstraining #hanging

Unfortunately, most people judge a transformation on a comparison of how different you "look" between two (or a series of) photos. What you can't see is internal health - which, by far, is more important.
This is Andy. He's 54, 6'4, around 140kg (from 150kg) and has very severe arthritis in his knees and shoulders. When Andy first started with me (on and off, due to work, around 3 years), he couldn't even manage to get up any stairs, couldn't walk for more than 2 minutes with...out stopping with pain and definitely couldn't squat!
With the work that he has put in and committed to the programme, he's walking up stairs unaided, stepping up massive box steps, walking for miles without stopping and even a pretty decent squat (we had to adapt how we used his arms in the squat due to his shoulder pain)!
Does Andy still need to lose weight? Yes, and he will continue to do so with the work that he's putting in.
Don't ignore your internal health! Even the slightest of changes could have a massive impact on your life!
#pt #personaltraining #gym #results #puregym #proud #progress #arthritis #kneehealth #squats #boxstepups #internalhealth #weightloss #transformation #notthetypicaltransfomation #sticktotheprogram #trusttheprocess #changeyourlife #changeyourbody #legs #acheivement #lifechanging
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*Soppy post alert* 😅
There aren't many people that enter our lives and have that much of an impact on you that they help you change and grow as an individual. They support and understand you and your feelings. It doesn't matter how they enter your life, what matters is that you keep people like this in your life for good and continue to enjoy being a part of each other's lives.
There are some good humans in this world. You just need to sieve through the crap ones and keep th...e exceptional ones. And that's exactly how I'd describe Donna (yes, my client) - an exceptional human!
Appreciate each other more. Show love to one another. Be happy and enjoy people and get rid of anyone that is no good for you. Amen 🙌🏻
#soppy #soppypost #love #appreciate #care #helpeachother #keepthegoodones #showlove #behappy #enjoylife #enjoypeople #thankyou #kind #support #wonderfulwoman #exceptional #mentalhealth #grateful #greatclients #notfitnessrelated #supporteachother #findthegoodones #help @ Dudley
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#legday 😬😬
Out of all the exercises I did this morning, this was by far the most difficult!
#pistolsquat #weightedpistolsquats #ugh
... At least I can get to the floor on my left side now! #yay
#pt #personaltraining #gym #results #puregym #girlpower #girlsthatlift #whosayswomencantlift #squat #strong #strength #stronggirl #legs #hamstrings #quads #unilateral #thisistough #harderthanitlooks #hardworkpaysoffs #hardwork #zstraining #weighttraining
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Exchange time for results.
Yes, I'm talking about meal prep. Again..🙄
I'm talking about simple meals that can be done in under 30 minutes. It hasn't got to be chef style dishes. It DOES have to be healthy food that you ENJOY.
... ENJOY the process - ENJOY the results.
Live happily ever after. 🙌🏻
Meals; -Piri piri baked chicken with roast veg and mixed beans -Chia pot with strawberries -Blueberry, peanut and raisin oat muffins -Chunky veg and lentil soup -Crust less spinach, tomato and pepper quiche
#pt #personaltraining #gym #results #meals #mealprep #prep #time #enjoy #healthy #healthyfood #nutritiousanddelicious #changeyourbody #changeyourmindset #enjoyhealthy #quickmeals #food #tasty #nutritious #eatwell #eatforresults #whenyatrainerfeedsyou #realfood #under30minutes #quicknutrition #exchangetimeforresults #enjoytheprocess #zstraining @ PureGym Dudley Tipton
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Zara is super professional yet very friendly, and helped me achieve my goals!!! Fab personal trainer! � x

Zara is a fun, dedicated and itelligent trainer. She is constantly thunking and adapting each routine to get the best out of you. A joy to learn from and benefits from day one.��

Really enjoying my sessions with Zara only been going for a few weeks! But I really enjoy it! She gives me great advice and is very approachable which I find most helpful! She really does kill me though at times I can’t walk, oh and the seconds can be very long during sessions lol!! But it’s great to make me push myself more! Thanks Zara!!

I’ve been training with Zara for a few weeks now and I can honestly say I have enjoyed every minute of it (even if I couldn’t walk the next day�) she is passionate, dedicated and basically what she doesn’t know isn’t worth knowing! Nothing is too much trouble and takes her time to explain the whys and how’s of each exercise. If you are looking for a PT look no further, I honestly can’t give this girl enough praise!

I’m into my 2nd month of training with Zara and I couldn’t be happier with the results I’ve gotten this far. Her dedication and positive attitude is incredible and I wouldn’t have been able to get to where I am without her guidance and expertise. I would highly recommend Zara as a trainer, she will get you the results you want plus make you laugh along the way!!

Zara is super professional yet very friendly, and helped me achieve my goals!!! Fab personal trainer! � x

Zara is a fun, dedicated and itelligent trainer. She is constantly thunking and adapting each routine to get the best out of you. A joy to learn from and benefits from day one.��

Really enjoying my sessions with Zara only been going for a few weeks! But I really enjoy it! She gives me great advice and is very approachable which I find most helpful! She really does kill me though at times I can’t walk, oh and the seconds can be very long during sessions lol!! But it’s great to make me push myself more! Thanks Zara!!

I’ve been training with Zara for a few weeks now and I can honestly say I have enjoyed every minute of it (even if I couldn’t walk the next day�) she is passionate, dedicated and basically what she doesn’t know isn’t worth knowing! Nothing is too much trouble and takes her time to explain the whys and how’s of each exercise. If you are looking for a PT look no further, I honestly can’t give this girl enough praise!

I’m into my 2nd month of training with Zara and I couldn’t be happier with the results I’ve gotten this far. Her dedication and positive attitude is incredible and I wouldn’t have been able to get to where I am without her guidance and expertise. I would highly recommend Zara as a trainer, she will get you the results you want plus make you laugh along the way!!

Zara is super professional yet very friendly, and helped me achieve my goals!!! Fab personal trainer! � x

Zara is a fun, dedicated and itelligent trainer. She is constantly thunking and adapting each routine to get the best out of you. A joy to learn from and benefits from day one.��

Really enjoying my sessions with Zara only been going for a few weeks! But I really enjoy it! She gives me great advice and is very approachable which I find most helpful! She really does kill me though at times I can’t walk, oh and the seconds can be very long during sessions lol!! But it’s great to make me push myself more! Thanks Zara!!

I’ve been training with Zara for a few weeks now and I can honestly say I have enjoyed every minute of it (even if I couldn’t walk the next day�) she is passionate, dedicated and basically what she doesn’t know isn’t worth knowing! Nothing is too much trouble and takes her time to explain the whys and how’s of each exercise. If you are looking for a PT look no further, I honestly can’t give this girl enough praise!

I’m into my 2nd month of training with Zara and I couldn’t be happier with the results I’ve gotten this far. Her dedication and positive attitude is incredible and I wouldn’t have been able to get to where I am without her guidance and expertise. I would highly recommend Zara as a trainer, she will get you the results you want plus make you laugh along the way!!