Fitness by Zoe

Name: Fitness by Zoe
Address: Brooklyn, NY, 11201, US
Telephone: 9178427326

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Fitness by Zoe

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🚀 Helping High-Achievers Thrive
🌟 Prioritize Well-being
🏋️‍♀️ Tailored Workouts
🤝 FBZ Crew = Good People
🏆 Reclaim Control, Sustain Progress 📈

Fitness by Zoe (FBZ) is the only boutique fitness expert who helps high-achievers reclaim control of their health without sacrificing their ambition. We combine mindset coaching, time management strategies and personalized workouts that help you prioritize your well-being. As external pressures from your career or the scale start tp recede, you emerge physically stronger, healthier, and able to sustain your progress. Certifications include American Council on Exercise Personal Trainer, Youth Fitness Specialist and Behavior Change Specialist; CPR/AED; and MBA from The University of Virginia Darden School of Business. Let's embark on this fitness journey together.

10/30/2026

I was the kid who got put on the 8th-grade C Squad and never actually played. For a long time I believed that meant I just wasn’t an athletic person, and that sports belonged to the kids who were naturally good at them.

Then in high school I found cross country. Nobody was cutting anyone, and nobody cared whether I looked like an athlete. I just had to keep showing up. By senior year I was team captain, and the girl who never got off the bench had become someone her teammates looked to.

That’s what I see in my clients now. Most of the women I coach were never athletes, and many of them were quietly written off along the way. They don’t need a perfect gym or a perfect plan to start. They need someone who believes they can get strong and a plan built around their real life, and then they start to see themselves differently, one workout at a time.

What’s one thing you can do now that younger you never would have believed?

If you’ve ever felt like fitness was for other people, I’d love to show you otherwise. I have 4 spots open in November for my online fitness and nutrition coaching, and it starts with a free wellness strategy session. Apply through the link in my bio.

10/27/2026

Whether you’re a high school kid grabbing food after sports practice or a full-fledged adult navigating a busy airport terminal, there will be times when you need something convenient, tasty and healthy enough to fuel you through your next destination. Here’s what I would order at fan favorite Chick-fil-A, Inc. and why.

FBZ clients get access to personalized meal planning systems, nutrition education, and resources within my scope as a trainer — one of them is a fast casual restaurant guide that shares recommended dishes for most chains in the USA for those on-the-go moments when you still want to make reasonable choices.

The perfect plan only works in perfect conditions, but the tools to know what and how to order in any conditions is a life skill.

Drop one of your go-to meals below 👇 And if you’re looking to finally be consistent with a sustainable workout and nutrition approach that fits your life, message me to book a free audit!

Happy eating, happy living. Xoxox, Coach Z

10/25/2026

Your glutes have been playing dead in every meeting today. 🎃

Sitting all day turns them down, so here’s a quick at-home toolkit with dumbbells and a band. Each move trains your glutes in a different way:

1️⃣ Curtsy lunge works them while they’re in the max stretched position
3 x 10 per side

2️⃣ Single-leg glute bridge works them in the max shortened position, one side at a time, so your stronger side can’t carry the weaker one.
3 x 10 per side

3️⃣ Banded fire hydrant targets the side glutes that keep your hips stable.
3 x 15 per side

Stretch, squeeze, hip abduction. 🔁

This toolkit wakes them up. To build the most well-rounded b***y 📚🤓🍑, a squat/lunge, deadlift, hip thrust and hip abduction pattern do the job holistically.

Type A everywhere except your workouts? No tricks, all treats 🍭. DM me “GLUTES” and I’ll show you how Strategic Strength puts it all together in 3 months.

📌 Save this for your next desk break, and send it to the coworker who hasn’t stood up since 9am.

10/21/2026

If you’ve been hunched over your laptop all day (hi, it’s me too 👋), this five-minute reset is for you.

Part 1 of the Anti-Desk Reset was such a hit that I couldn’t leave you hanging, so here’s Part 2. It’s four moves, though honestly it’s really two moves done two ways, LOL math. It takes about five minutes, and your upper back is going to thank you.

Do 12 of each:
1️⃣ Single-arm swimmers, 12 per side
2️⃣ Both-arm swimmers, 12
3️⃣ Single-arm archers, 12 (alternating sides is totally fine)
4️⃣ Both-arm archers, 12

Here’s the quick science, because you deserve to know why this works. When we sit all day, our shoulders creep forward, our chest gets tight, and the muscles between our shoulder blades basically fall asleep. These moves wake them back up and get your upper back moving again, so standing tall starts to feel natural instead of like something you have to remember to do.

I learned these from the one and only Alex Kanellis Alex Kanellis, and he is truly the GOAT. 🐐 Coach friends: I’m in a mentorship with him now, and this is not a promoted post. It’s a random Tuesday of what we get to learn and explore. Recommend getting in touch.

And if you love this, you’re going to love what’s coming next. This is a sneak peek of my Fix Your Posture, Carry Anything workshop on November 19 at Good Reps Physical Therapy where we’ll turn better posture into real-life strength, so carrying groceries, luggage, or your kids stops hurting your back. There are only 8 spots left, so DM me to join! It’s only $10.

Not in Brooklyn? DM me “POSTURE” and I’ll tell you how we build this into a full plan for you online.

Save this for your next 3pm slump, and better yet, DO IT NOW 😉

Xo, Coach Z

10/14/2026

You get home from vacation, open the fridge, and realize you have basically nothing to eat.

You want to get back into your routine, eat well, and feel good. But after traveling, the last thing you want to do is spend your afternoon grocery shopping and meal prepping. You also don’t have time for that.

Here’s how I’d approach it: get a few staples in the house that make putting together a balanced meal of protein, fats and carbs almost effortless.

Here’s what I’d prepare in 10 minutes that is cost-effective and is a good enough mix of protein, fats and carbs.

Not in the video, but another strategy is freezing some meals before my trip and having those to buffer me before my next proper grocery haul.

The goal is to get back to the habits that help you feel strong, energized, and like yourself.

Save this for your next post-vacation grocery run. Your future self will thank you. ❤️

10/13/2026

If you’re not sleeping well, don’t start with a supplement. Start with your bedtime.

One of the first things I’d change with a client who isn’t sleeping well is surprisingly simple: Pick your bedtime. Then work backwards.

Not everyone needs the same bedtime. My clients have wildly different schedules, responsibilities, and lives. The framework is simple, but what it looks like in practice should fit YOU.

If you want to be asleep by 10:30, for example, ask yourself:
→ When do I need to stop working?
→ When do I need to start winding down?
→ When does my phone need to go away?
→ What do I need to do earlier in the day to make that bedtime realistic?

Because “I’ll go to bed when I’m tired” isn’t much of a strategy.

You don’t need a perfect nighttime routine. You need a bedtime you can actually build your day around.

Save this for tonight, and send it to the friend who is always tired but somehow still doom scrolling at 10:30pm 😭

And if you’re sleeping enough but still don’t feel like yourself, that’s where we need to zoom out.

I’ve helped 500+ women build stronger, healthier lives through fitness, nutrition, mindset, and recovery. Sleep is foundational to all of it.

Want help figuring out what might be getting in your way? Book a Wellness Strategy Session with me. Let’s look at the whole picture.

10/10/2026

Need something light before your workout that gives you a healthy pep in your step?

Make FBZ’S Green Room Smoothie 🍍🥕🌱

Please enjoy this very relaxing music while you prep. You deserve 30 seconds of peace before the day starts moving again.

What’s in it:
• K**b of ginger (optional)
• ⅓ banana
• ½ orange
• 1–2 handfuls spinach
• Small handful frozen pineapple
• Small handful baby carrots
• Apple juice, to blend

Blend until smooth. Serve immediately.

Fresh, bright, a little zingy, and a great light option before training.

And yes, you still have to hit your protein goal. This does not count. 😂

Save this for your next busy morning, and send it to your workout buddy who is always running out the door. 🍍

10/06/2026

Strong runners aren’t built by just running.

You can run consistently, build your miles, get fitter and fitter, and still be missing some of the key physical qualities that support running.

Strength, single-leg control, the ability to absorb and produce force, foot and ankle strength, balance, stability, and the ability to react and move well are all trainable.

And they matter whether you’re training for a marathon, running a few miles around Prospect Park, or simply want to feel stronger and move better when you run.

That’s what we’re getting into at our Strength Training for Runners workshop next Thursday. We’ll learn how to build the physical capabilities that support stronger, higher-quality movement.

Then Beverly of MaMassage® will lead us through self-massage and myofascial release, and everyone who attends gets massage balls to take home.

Women only. Just a few spots left (and yes, there really are just a few).

📍 Good Reps, Prospect Heights
📅 Thursday, October 15
⏰ 7 PM
💰 $10

This is part of our monthly women’s fitness community at Good Reps. Come train, learn something useful, meet other women, and leave with a few things you can actually use in your own training.

DM me or Kira at Kiera Nagle, MA, LMT, CLC for the registration link.

See you next Thursday ❤️

10/05/2026

Your body spends all day in the same few positions. Your workout shouldn’t.

If you spend hours at a laptop, you’re probably spending a LOT of time looking forward and down while your upper back and shoulders barely get to do their job.

This is exactly the kind of thing we work on inside FBZ online fitness & nutrition coaching: making your training work for the body and life you actually have.

So I built the FBZ 5-Minute Desk Reset.

Five moves. Two rounds. 30 seconds each.

1. Prone Superhero (palms down, eyes down)
2. Alternating Superhero
3. Superhero Band Pass
4. Prone YTWL
5. Standing YTWL

We start on the floor, then gradually work our way upright, moving your upper back and shoulders in ways your workday probably doesn’t.

Five minutes to counter hours at your desk. You’ve got this.

Save this sequence for the next time you’ve been glued to your computer all day. Aka tomorrow. 😦

And if you’re in Brooklyn, DM me “RESTORE” for the next monthly workshop. We’ll gather in Prospect Heights and practice some of this together 👩‍💻🧑‍💻👨‍💻💻💪💪🙌🙌🫶🫶

10/02/2026

Type A at work. Type B at the gym? This is for you.

I’m Coach Zoe. Welcome to the FBZ community. 👋

FBZ is for the women fitness left behind.

The ones who run everything else and haven’t put themselves first in years.

I was recently on a call with one of my superstar clients. She’s 45 and came to me feeling soft and weak, after 20 years of not working out. Two months in, she’s lifting 3x a week, loving it, and asking, “How did this happen?”

Then she said working with me is “a little bit… Kumon or something.” We both died laughing.

Honestly? Not the worst comparison.

How we work:
→ A real method, customized to you
→ Small steps that add up
→ We win as a team
→ And we have fun doing it

Ready to bring your Type A to fitness? DM me “READY.”

Address

Brooklyn, NY
11201

Telephone

9178427326

Website

https://fitness-by-zoe.mailchimpsites.com/

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