ZacBow Fitness

ZacBow Fitness šŸ’» Online Specialist PT & Nutrition Coach
šŸ Precision Nutrition L1
šŸŽÆ L4 Weight Management, Obesity & Diabetes
šŸ§¬ L3 Long Term Conditions

05/09/2026

Taking a breather on the bench. šŸŖ‘ā˜€ļø
Had another setback last nightā€”tripped over a metal post sticking out of the ground during a walk. Thankful I had my brace on to take some of the impact, but it was still a painful jolt.
Because of it, Iā€™ve had to skip the Millwall game today. As much as I miss matchday, the travel and hustle are just too much right now. Gutted to miss it, but listening to the body is priority number one. Safe travels to everyone headinā€™ down! āš½ļø

02/09/2026

Wednesday check-in from Greenwich. šŸ“
Back to see my physio, Ben, after a tough few days. The pain and fatigue have been relentless, making walking the only thing I can manageā€”and even that leaves me completely wiped out. Between poor sleep, having to restart some meds I was weaning off, and keeping the support brace on, it feels like a heavy patch in the recovery journey.
Listening to the body, adjusting the plan with physio, and taking it one day at a time. Thanks for following along! šŸ™

01/09/2026

Recovery is rarely a straight line upwards. šŸ“‰
Forgot to mention in my last clip: Iā€™ve had to go back to wearing my brace whenever I leave the house (and for a while after getting back inside). It feels dishearteningā€”like taking one step forward and ten steps back when the pain flares up again.
Staying patient through the setbacks and taking it one day at a time. Wishing you all a great Tuesday! šŸ™

01/09/2026

Recovery isnā€™t a straight line. ā˜€ļø
Out for a morning walk, but keeping it steadyā€”still canā€™t risk walking all three dogs on my own yet in case a sudden pull twists my spine. The past week has been tough with intense back and post-surgery abdominal pain making even getting out of bed a struggle.
Got a physio review tomorrow to reassess the plan and make some changes. Grateful for small steps and taking it one day at a time. Happy Tuesday, everyone! šŸ™

30/08/2026

To get something youā€™ve never had, youā€™ve got to do something youā€™ve never done. šŸ’Æ
Whatā€™s one goal youā€™re pushing for this week? Let me know in the comments below! šŸ‘‡

27/08/2026

Happy Thursday, lovely peopleā€¦ well, happy-ish. šŸŒ¦ļø
Keeping it 100% real with you all today: the pain right now is horrendous. Itā€™s been building up over the week, and today itā€™s hit an excruciating level. Iā€™m feeling unsteady, movement is slow, and Iā€™ve had to put the back brace back on and lean on medication again.
I honestly didnā€™t think Iā€™d be feeling this level of pain at this stage of my recovery, but this is the reality of spinal surgery. I came out for a walk with my wife today just to see if gentle movement helps ease things off a bit.
Recovery isnā€™t a straight line. Some weeks test every bit of your patience, but we keep showing up.
Hope youā€™re all having a good day. Take care of yourselves! šŸ’™

27/08/2026

What if you took just 5 minutes each day to reflect? šŸ§ āœØ

Iā€™ve been trying the ForLife 30-Day Reflection Journal ā€” a simple way to take a few minutes out of the day to pause, reflect and focus on yourself.

I really like that itā€™s digital, so I can access it on my MacBook or iPhone and work through the journal wherever I am.

Ready to start your own 30-day journey?

Use my code ZACHARY-FORLIFE10 for 10% off.

šŸ”— Tracked link: https://ivlmovement.com/?baf_ref=3izgLU3
šŸŒ IVLMOVEMENT.COMā 


26/08/2026

3 check-ins in 1 dayā€”you know itā€™s a tough one when that happens. šŸ“‰
Pain levels spiked after todayā€™s walk, and Iā€™ve had to put the back brace back on to give my spine the support it needs right now. It wasnā€™t the plan for today, but listening to your body means adapting when things get heavy.
It is what it is. Some days are about moving forward, and some days are about protecting yourself while you ride out the storm.
Resetting for the evening and letting the support do its job. Hope youā€™re all having a peaceful night. šŸ’™

26/08/2026

Follow-up on todayā€™s walkā€¦ keeping it 100% real with you guys. šŸ›‘šŸš¶ā€ā™‚ļø
I tried pushing myself to walk a little bit further today, but my body had other plans. I had to stop and sit down at the bottom of the road because the pain in my hip and back just became too much.
Itā€™s frustrating when it feels like progress is slowing down or taking a slight step back. Iā€™ve had to lean a bit more on medication again to manage the pain flare-up.
But hereā€™s the mindset: head down, bum up, and keep moving forward. Recovery isnā€™t linear, and setbacks are part of the processā€”even when they suck.
Thank you all for the love and support as always. Have a wonderful day, people! šŸ’™

26/08/2026

Happy Wednesday, lovely people šŸ‘‹ā˜€ļø
Taking it step by stepā€”literally. Today is another challenging one with a lot of discomfort in the center of my back, my hip, and around the abdominal incision site. Walking is slow going right now, and my hip feels like someoneā€™s constantly pushing their thumb into it as I move.
After a rough day in bed yesterday, I knew I needed to get outside for some gentle movement today. Itā€™s restricted, itā€™s uncomfortable, and itā€™s definitely not easy, but moving even a little bit makes a difference.
Recovery isnā€™t a race. Thereā€™s no rushing the process, so Iā€™m just listening to my body and taking it one day at a time.
Hope youā€™re all having a wonderful day. Keep pushing forward! šŸ’™

Address

Riyadh

Website

Alerts

Be the first to know and let us send you an email when ZacBow Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to ZacBow Fitness:

Shortcuts

Share

Category