Zara Stokes Personal Training - ZS Training

20/05/2026

Got myself a mic 🎤 so that I can actually teach you folks some stuff rather than just post my usual drivel 😂

Today's lesson is deadlift set-up 👩🏻‍🏫

21/04/2026

Today's glute and quat session 🦵🏻🦵🏻

legday

18/04/2026

Today I tried all of the new “Booty Builder” machines and these 2 are my favourites (I couldn’t use the other 2 machines properly because I’m vertically challenged) (cry) 😭

So, here are a few tips to help you get the maximum impact on your ass cheeks:

1. The standing abductor machine - pretty straightforward, stand on the foot plates and bend your knees until they reach a 90-degree bend. Push your knees apart, but don’t
pull on the handles with your hands, as this will take the tension away from your glutes. I was only using 2 15kg plates and let’s just say I was humbled.

2. Lower back extension/glutes -

*tip for all my little people out there, hook the handle
over the hip pad before getting on the machine, otherwise, you won’t reach it when
you’re on it lol*

If you want to target your lower back, fully reach down with the cable and raise your chest when coming up, making your chest stick out.

To target your glutes, you want to round your upper back and tuck your chin into your chest, the more arched your back is, the less your lower back will work and that creates more emphasis on your glutes. You won’t get much range of motion when you train your glutes like this, and this is intentional. You only need to focus on creating as much squeeze in your glutes and only a small lean forwards to let the tension off. Trust me, your cheeks will be on fire 🔥 🚒

Maybe I need to buy a microphone 🎤 and do these demos the “infuencer” way 😂

01/05/2025

How often can you say you feel 100%? My guess is hardly ever. Perfect situations and opportunities hardly ever present themselves to us - there’s always something that tips us off of feeling 100%.

Sh*tty sleep, stress, workload, family commitments, relationships and just life in general sometimes (the list goes on).

But if we’re looking for the perfect situation before we “show up”, nothing will hardly ever change as it’s just so rare.

It’s so important to understand how to judge how you feel, learning what you’re capable of doing and what’s realistically achievable when you don’t feel 100%.

So, when I say you gave you gave 100% when you’re at 50%, it’s because you gave 100% of what you’ve got at that time, considering how you feel and stressors you face.

Keep showing up.

Keep grinding.

12/02/2024

Ain’t that the truth ☝🏻

09/02/2024