Shows
Dear Future SelfLife Update + How To Change Your Mindset To Make Healthy ChoicesIn this episode I give you a life update and talk through my maternity leave and how I'm feeling. Plus I go into detail about how you can change your mindset to make healthy choices.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thehappyhealthywomensclub/
Check out our new online membership! https://zoerosefitness.co.uk/membership/
2023-05-2523 minDear Future SelfWhat Type Of Exercise Gives You The Best Results?In this episode I go through the different types of exercise and what to focus on to get results.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thehappyhealthywomensclub/
For information about how you can work with us contact me here:
https://zoerosefitness.co.uk/contact/2023-05-1114 minDear Future SelfHow Do I Stick To A Healthy Eating Plan?How do I stick to a healthy eating plan?
This was the top voted for question by my lovely ladies in the Happy Healthy Women’s Club ❤️.
And the answer isn’t straight forward….
But ❤️
It is so achievable when:
💖 You give your body the nutrition it needs to thrive.
🙅🏼♀️ You don’t restrict yourself on your favourite foods.
❤️ You work through any emotional & stress eating challenges (this sometimes requires extra support).
You can sign up for the How To Break The Diet Cycle And Actually Get Resul...2023-04-2713 minDear Future SelfWhat diet works?!This is a question I get asked all the time so I wanted to answer it in a podcast episode!
I go into what diets work and why and how you can actually get results.
You can sign up for the How To Break The Diet Cycle And Actually Get Results For Life Masterclass with the link below.
https://bit.ly/zoerosefitnessmasterclass
The Masterclass will be live on Wednesday 26th April 23 at 6pm. If you register you will get access for life so don't worry if you can't...2023-04-2011 minDear Future SelfWhy Can't I Stick To My Workout/Healthy Eating Plan?!Why can’t I stick to my workout/healthy eating plan?
^
I get asked this question so often! So if you are struggling with this I want you to know that you are not alone.
There could be multiple different reasons why you can’t stick to your plan and 9 times out of 10 this isn’t down to you or your poor willpower/motivation.
You need a plan that is going to work WITH you and not against you.
This is why I recorded a podcast episode on exactly this topi...2023-04-1316 minDear Future SelfCutting Out The Cr*p In The Fitness And Health Industry!The one thing that really frustrates me about the fitness and health industry is the amount of misinformation that is shared.
It left me feeling confused, frustrated and even further from my goals and I know this will resonate with a lot of others.
This is why I decided to record a podcast episode on this topic.
In this episode I go into detail about how to avoid misinformation and what you actually need to do to get lifelong results.
2023-04-0610 minDear Future SelfWhat do you do when things don't go to plan?What do you do when things don't go to plan?
Do you just give up?
Do you tell yourself you'll try again on Monday?
Are you feeling frustrated that no matter how hard you try you just can stick to your workout and healthy eating plan?
If you resonate with any of the above this is the podcast episode for you!
I go into detail about what you can do when things don't go to plan and how you can still reach your goals!
There are some...2023-03-3011 minDear Future Self5 Things To Focus On If You Are Not Seeing ResultsOn this episode of the Dear Future Self Podcast I went through 5 things to focus on if you are not seeing results.
I discussed how your:
✨ Strategy
✨ Time
✨ Commitment
✨ NEAT (non exercise activity thermogenesis)
✨ Gut microbiome
Can all affect your results and what to do if you are struggling in these areas.
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Rec...2023-03-2316 minDear Future SelfShould I exercise in Pregnancy?In this episode I discuss exercise during pregnancy.
I go into:
✨ The science and the recommendations of safe exercise in pregnancy
✨ My experience so far in pregnancy and if exercise has been a part of this
✨ How to stay motivated during this time
✨ Reasons why you may not be able to exercise and how to still look after yourself
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https...2023-03-1615 minDear Future SelfAlex Velzian - Grit WellbeingThis week we have a guest episode and I want to welcome a very special guest onto this podcast - Alex Velzian
Alex is the founder of Grit Wellbeing and is a wellbeing coach and a level 3 PT. She offers her clients a holistic approach with help and support to create enjoyable and sustainable lifestyle changes.
On this episode we discuss:
✨ Alex's wellbeing and coaching company Grit Wellbeing
✨ Alex's own health and fitness journey - from leaving an abusive relationship to finding her confidence in the gym.
✨ How to stay moti...2023-03-0242 minDear Future SelfMenopause - How to support your body with Exercise and NutritionIn this episode of the Dear Future Self Podcast I go into detail about how to support your body with exercise and nutrition whilst going through Menopause.
I discuss:
✨ The changes that happens in the body during this time
✨ What exercises to focus on to get the best results
✨ How to support your body with Nutrition
✨ How to get extra support if you need it.
Here is a link to Dr Laura Wyness's Eating Well for Menopause PDF https://www.laurawyness.com/shop
To enquire about worki...2023-02-2316 minDear Future SelfEllen Delaney - The Yoga and Flexibility QueenOn this weeks episode of the Dear Future Self Podcast we have a special guest - Ellen Delaney
Ellen is a yoga and Flexibility instructor and co founder of repose online which provides an online platform that offers the best supplementary training for performance professionals and dedicated hobbyist. Ellen is also a dancer and performer and one half of the contor twins uk @contortwinsuk.
On this episode we speak about:
✨ Ellen’s career as a dancer and how this lead her to yoga
✨ How to give back to the dance community
...2023-02-1659 minDear Future SelfKathryn Marshall - The Queen Of FlexibilityThis week we have a guest episode and I want to welcome a very special guest onto this podcast - Kathryn Marshall
Kathryn is a flexibility & movement coach and co founder of repose online. Kathryn’s passion is to help everyone achieve the flexibility of their dreams. Alongside teaching flexibility Kathryn also is a aeiral hoop, ballet and contemporary instructor. Oh and alongside that also is a dancer and performer and one half of the contor twins uk @contortwinsuk.
On this episode we speak about:
✨ Kathryn's career as a dancer
✨ The transit...2023-02-0950 minDear Future SelfElena Consoli - Making yoga accessible to everyoneThis week we have a guest episode and I want to welcome a very special guest onto this podcast - Elena Consoli
Elena is yoga instructor with a mission to make yoga classes as accessible, welcoming and inclusive as possible. Elena has an incredible online yoga platform and teaches across Edinburgh.
On this episode we speak about:
✨ Making yoga accessible and inclusive for everyone
✨ Diet culture and how its breaking our connection with our bodies
✨ The biggest misconceptions about yoga
✨ Making it work for you and your body
...2023-02-0254 minDear Future SelfWhy the scales are ruining your progressOn this weeks episode I discuss why the scales are ruining your progress.
In this episode I speak about:
✨ Why scales are NOT telling us the whole picture
✨ The dangerous or relying on it solely to measure our progress
✨ What to focus on to get results and protect your mental health
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For inf...2023-01-2615 minDear Future SelfOvercoming the all or nothing mindsetOn this weeks episode I discuss the all or nothing mindset.
In this episode I speak about:
✨ Why the all or nothing mindset holds you back
✨ How to get longterm sustainable results
✨ How to chance your mindset to support your longterm goals
You can follow me on Instagram @zoe_rosefitness
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact m...2023-01-1914 minDear Future SelfBeth Connon - Helping women thrive in their own bodiesOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Beth Connon
Beth is a Strength Coach, PT, Certified Pre and Post Natal Coach and a Cycle Instructor! Beth specialises in helping women thrive in their own bodies.
In this episode we speak about:
✨ Figure skating & very early morning starts
✨ Eating disorders and Beth's own experience
✨ Chasing ego vs listening to your body
✨ Powerlifting and strength training
You can follow Beth on Instagram @sweatwithbethpt
For access to Free Wor...2023-01-1257 minDear Future SelfHannah Louise Jacobi - Moving Your Body For JoyOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Hannah Louise Jacobi
Hannah is a personal trainer and online coach who specialises in helping women move their bodies for joy rather than punishment! Hannah’s approach is always to be size-inclusive, weight neutral and anti-diet. She helps her clients find a sustainable and enjoyable relationship with exercise.
In this episode we speak about:
✨ Joyful movement and how to start enjoying exercise
✨ The fitness industry and how to avoid toxic messaging
✨ How to start...2022-12-0840 minDear Future SelfEmilie Brett - The Queen Of EaseOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Emilie Brett
Emilie is a money mindset coach and business mentor. She is the Queen of ease! Emilie helps women work less whilst having more financial freedom. Emilie is also the founder of Exercise with Em where she has helped 100s of women reach their fitness goals.
In this episode we speak about:
✨ Emilie’s fitness journey & her life changing diagnosis at 14
✨ The shift from PT coach to money mindset coach and business mentor
...2022-12-0130 minDear Future SelfThe December Challenge!Introducing the ⭐️ December Challenge ⭐️
Here are all the details:
When? Starts on 1st December for 2 weeks. 1st - 15th December
Price to join? FREE
What does it entail?
Your goal is to complete 3 workouts per week for the 2 weeks (6 in total). I will be sharing a total of 8 workouts so you can choose which ones you’d like to complete. They will be home workout based, no equipment needed and suitable for all levels (Zumba will also be included :-)).
We will also be sharing Nutrition and Wellbeing...2022-11-2407 minDear Future SelfValeria Folco - Helping You Understand NutritionOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Valeria Folco
Valeria is a registered associate nutritionist who’s goal is to help you understand nutrition. Valeria works with food and nutrition group projects and well as giving 1-2-1 nutrition advice.
In this episode we speak about:
✨ If you can improve your immunity through food
✨ What to do if you feel completely overwhelmed with nutrition
✨ Diet culture and how we form a healthy relationship with food
✨ Valeria's daily non negotia...2022-11-1727 minDear Future SelfCreating Healthy Habits in Autumn/WinterOn this weeks episode of the Dear Future Self Podcast I went through…
Creating Healthy Habits in Autumn/Winter
In this podcast I cover:
✨ Why its harder over the winter period
✨ How you can overcome the motivation dip
✨ Healthy habit ideas to help you reach your goals
✨ What to do when things don’t go to plan
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For informat...2022-11-1027 minDear Future SelfChloë Webb - The CrossFit QueenOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Chloë Webb
Chloë is an online and in person performance coach. She is a crossfit level 2 coach, CF gymnastics and BWL L2. Chloë is also Head Coach at crossfit Edinburgh.
Chloë’s passion is helping her clients reach their potential and she certainly does that! Chloë is also my coach and a good friend of mine.
In this episode we speak about:
✨ Crossfit, and is it really as scary as it looks!
✨ How high le...2022-11-0334 minDear Future SelfHow To Achieve Your Health & Fitness Goals Before The End Of The YearOn this weeks episode of the Dear Future Self Podcast I went through…
How To Achieve Your Health & Fitness Goals Before The End Of The Year!
Last week over 80 women registered for my free workshop on exactly this topic.
In this podcast I cover:
✨ 5 actions you need to take to ensure you reach your goals
✨ How to overcome mindset and motivation blocks
✨ The 3 biggest mistakes most people make and how to avoid them
✨ How to access a free bonus so you can ensure you have everything...2022-10-2724 minDear Future SelfKate Goodsell - How To Look After Your Mental HealthOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Kate Goodsell
Kate is a mental health coach and has always been passionate about mental health. She has a degree in psychology from the University of Plymouth and has over 5 years experience as a Mental Health Facilitator.
Kate is also mental health coach at Zoë Rose Fitness and one of my oldest friends.
In this episode we speak about:
✨ ADHD
✨ How to look after your mental health
✨ How exercise can improve...2022-10-2036 minDear Future SelfSophie Sinclair: The Strength Training QueenOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Sophie Sinclair
Sophie is a qualified Personal Trainer & a Professional Curler. Sophie has many titles to her name including European Silver Medalist and 2 time Scottish Champion. As well as representing Scotland at the world championships 3 times!
Aside for this impressive curling career Sophie is passionate about strength training. After experiencing a few injuries she knows how important it is to take care of your body and commit to training. Sophie is also head coach at Zoë Rose Fitness a...2022-10-1327 minDear Future SelfDr Laura Wyness: Busting Nutrition MythsOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Dr Laura Wyness
Laura is an award winning registered Nutritionist and one of her main areas of work is on eating well for Menopause. Laura has developed resources for women and training courses for fellow health professionals in this area.
Laura is also Head Of Nutrition at Zoë Rose Fitness and support our clients 1-2-1 with their Nutrition and Health Goals.
In this episode we speak about:
✨ The biggest myth in Nutrition that nee...2022-10-0628 minDear Future SelfTori Gaynor: The Queen Of MindsetOn this weeks episode of the Dear Future Self Podcast we had a very special guest - Tori Gaynor!
I am absolutely obsessed with Tori and she is the Queen of mindset! 👸🏼
In this episode we speak about:
✨ Building a better relationship with yourself and exercise
✨ Boundaries and making your health a priority
✨ How to change your identity so you can show up for yourself
✨ How you can get results for life!
For anyone who struggles with mindset or wants to build healthier habits this is the episode...2022-09-2929 minDear Future SelfThe TRUTH about Motivation & 3 Ways You Can Remotivate YourselfIn this episode I reveal the truth about motivation and why it may not be consistent. This is a practical episode where you can take away pointers to help you move forwards with your fitness & health journey.
I give you 3 ways you can remotivate yourself:
1 - Make a plan
2 - Focus on what you can do right now
3 - Get some form of accountability
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/t...2022-09-2221 minDear Future SelfMy StoryOn this episode I share my story. I share:
- Why I became a PT
- Why I started the business
- The struggles I had with my health and wellbeing
I talk about how I overcame these struggles and discuss some of the issues I believe are in the fitness industry.
For access to Free Workouts, Zumba Classes, Recipe ideas and Motivation you can join my facebook community here:
https://www.facebook.com/groups/thezoerosemovement/
For information about how you can work with us contact...2022-09-1520 minDear Future SelfTeaser EpisodeHere is what you can expect from the Dear Future Self Podcast2022-09-0201 min
Ready To Be Real by Síle SeoigeLynsey Bennett : Trust your gutTopics covered : Cancer, smear tests, holistic treatments, medical procedures, trauma, therapy, grief, healing, belief, trusting your gut instinct, health.In this episode I speak to the inspirational Lynsey Bennett.She lives in Longford with her daughters Zoë who’s 13 and Hailee who’s 8 and in 2019 she found out she was one of the women caught up in the cervical check scandal brought to public attention by Vicky Phelan.In this conversation, we talk about the powerful bond she had and still has with her mother Lesley, undergoing a hysterectomy at just 28, deali...2022-05-061h 27
David Ryan Fitness Podcast#009 Zoë Longford on all things fitness and mindset, from comparing yourself to others, cold showers, gym/class anxiety, to her face being on the side of a Ryanair plane and plenty more!Zoë Longford is a personal trainer who empowers women through fitness giving them confidence to take on the world! Zoë has helped over one hundred women achieve their fitness goals and plans to help thousands more. Zoë is the founder of Zoë Rose Fitness and runs her online program called the Zoë Rose Movement. She also teaches online Zumba classes!
Today's conversation covers all things health, fitness and wellness, this was a super enjoyable conversation with tips left right and centre.
Here are some of the things we talk about:
Cold s...2021-05-2140 min
Netwomen Uncut- Elevate Women to the TopEpisode 14 - Fitness & positive body image - Love your own crazyFitness and positive body image has been my friend for as long as I can remember so this week I am delighted to be joined by Zoe Longford owner of Zoe Rose fitness. She is a member of the netwomen community, my personal trainer and morning motivator as well as being one of my incredible clients. We talk candidly about toxic relationships with our own bodies, ditching the scales, not worrying too much about BMI and her tips to keep you moving through lockdown. 2021-02-0430 min
Whin Big - A UK Marketing Podcast53 - Facebook Lives, good habits and keeping going through the tough times, with Zoe LongfordHow great would it be if you could build some healthy - and productive - habits into your weekly marketing? Meet Zoe - owner and founder of Zoe Rose Fitness who has done just that. This week she chats to Katie about introducing new habits to her marketing plans, and the importance of growing a loyal following by adding value (for free). You can find a summary and all the links in the show notes at thewhin.co/podcast.2020-11-0442 min
Fitness Soul Podcast50. Zoë Longford - a figure ice skater who is on the mission to help a thousand women.A figure ice skater, founder of The Zoë Rose Movement. She helps women feel confident and empowered through fitness.We talk about: - what it takes to become good in ice skating- do the ice-skaters strength train?- why Zoe decided to become a personal trainer- how is she helping women2020-01-3133 min