Fitness by Zoe

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Fitness by Zoe 🚀 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.

10/14/2026

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. 🍍

Strong runners aren’t built by just running.You can run consistently, build your miles, get fitter and fitter, and still...
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.”

10/01/2026

You’re not “just tired” — you’re running on empty — and convincing yourself it’s normal and part of getting older.

Direct quote from one of my top clients right before we started working together: “By the time we put my daughter to bed, I’m exhausted, even if I did nothing. I just want to lay on the couch.”

Sound familiar? She was getting enough sleep, so that wasn’t the issue. But she was skipping breakfast, working from home (aka barely leaving the apartment), not strength training, and had no idea where to start.

We didn’t add more rest. Or more discipline. We added three things:
→ Protein at every meal — not tracking forever, just long enough to learn what works
→ Strength training twice a week, 30–40 minutes at the gym
→ 5,000 steps a day, consistently — not feast or famine

Eight weeks later, she easily carried her daughter up the stairs in the stroller, something she used to struggle with. And she opted to take progress photos — so we have evidence of how fire she looks (the kind of photos you want to share with everyone! But we respect client confidentiality).

If you’re running on empty right now, you don’t need to figure it all out yourself. DM me RESOURCED and I’ll tell you where to start.

09/28/2026

If you’re an adult woman who grew up in 90s diet culture: beware of the ‘Bird Food Epidemic.’

I see it over and over again: Salmon smaller than your palm, a few tablespoons of couscous, vegetables doing most of the work — because somewhere back in Snackwell-cookie, low-fat-everything culture, “eat on a smaller plate” became gospel. It worked. A little too well.

A two-egg scramble with spinach sounds virtuous. It’s about 12 grams of protein and zero carbs — most women actually feel and perform better closer to 25g+ protein at breakfast.

You were never overeating. You’ve been underfueling and calling it clean.

Avoid becoming one of the casualties. DM me FUEL or grab one of my free resources at fitnessbyzoe.com.

09/26/2026

If I’m in grab-and-go mode at Starbucks, this is what I’m ordering: the spinach & feta wrap. 🌯

When you’re busy or traveling, it’s a solid option: 20g of protein, portable, some vegetables, and relatively inexpensive.

If you’re curious, I built a tool for FBZ clients that helps them navigate the menus at the fast-casual restaurants they actually frequent.

Because “eat more protein and vegetables” is easy advice.

Knowing what to order when you’re staring at a 7-page menu at 12:30pm with 10 minutes to eat? That’s the skill.

Real-life nutrition > perfect nutrition.

Want the fast-casual restaurant guide? DM me “MENU” and I’ll send you the details. I currently have most major fast-casual chains in the US covered 😊.

09/24/2026

Unpopular opinion: walking is the most underrated form of exercise. Especially if you’re very busy, spend most of the day at a desk, and think exercise only counts if you do a full 60-minute workout class or solo gym session.

Also, it doesn’t have to be this mythical 10,000 steps. I’m a big proponent of the daily five-minute walk between work meetings.

You get it in where you can fit it in.

If you have a body, you can take a walk. Go walk.

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Brooklyn, NY
11201

Telephone

9178427326

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