You can achieve great things with time, consistency and determination.
Less than 12 months ago Pat had a fall and broke her hip resulting in surgery to pin it back together.
Instead of giving up, she was back to PT in a couple of weeks, determined to get stronger and more stable than ever before….
And here’s how we did it…
1. We build a ‘can do’ list of all the movements she could do seated or lying to begin with to keep motivation high.
2. We worked from the ground up to build core strength, hip strength, glute and quad strength to build a solid base(when safe to do so, advised medically)
3. Everything we did was repeatable and progressive, baby steps, slowly chipping away
4. We set goals and reverse engineered a plan to get there.
Today, less than 12 months on we’re lunging, squatting, skipping, inverting with less pain and more ease than ever. Pat has increased her mobility and flexibility, strength and conference- and this is only the beginning!
Zoe Woodward Personal Training
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- Personal Trainer
- Crossfit Coach
- Yoga Teacher
- Nutrition and Mindset Coach
Helping you to get stronger, fitter, and more mobile.
Building your confidence in lifting, gymnastics, and flexibility 🏋️♂️ 💪 based at CrossFit B76 Sutton Coldfield
Jefferson Curls are great for decompressing the spine, strengthening the posterior chain and building deep core strength and they just feel like a sigh of relief for your body!
Gove them a go and i promise you won’t regret it!
Whether you’re working towards your first pull up or trying to build your volume, here are the drills you should be adding into your weekly routine to get you there….
Dead hang- Great for grip strength, lat strength and decompressing the spine- gradually build up time
Negatives- Jump up so your chin is over the bar, and slowly lower down, try and aim for a 5 second lowering phase and don’t drop out of the bottom!
Chin over bar hold- start with 5-10 seconds and build! If you can’t do these unassisted yet, use a box for a toe spotted version
Don’t skip the accessories- bent over rows, lat pull downs, seated strict Db press, Db overhead carries, core work- the list is endless
If you aren’t sure where to start, or how to add these into your training, comment below or drop me a DM and let’s get you there!
15/01/2026
There are just 8 weeks between these two pictures and videos but a whole heap of progress has been made in this time.
1. Not just swinging and hoping to make contact with the bar
2. No wasted half reps for momentum
3. Arch shape speaks for itself!
4. More control
5. Core stability and tension
6. From 0 to 2 Toes to Bar (no fluke but actual purposeful reps!)
The list goes on of the tweaks and changes, some you can visibly see, others you can't.
After week 1 we stripped everything back to basics and started work from the ground up (or the inside out).
We're building a solid core, flexible hamstrings, strong hip flexors- foundations to take us from 2 reps to far beyond.
This is the first 8 weeks, I can't wait to see where Sally Walker is after the next 8.
Hard and purposeful work really does pay off.
I've got a couple of PT slots available, if you want to work on any skills, want to build a bullet proof foundation, or just don't know where to start, drop me a message and let's talk!
04/09/2025
🥑 Nutrition doesn’t have to be complicated
2 minutes prep today will save me tomorrow with a quick breakfast to grab and go!
Oats
Chia Seeds
Protein Powder
Maca Powder
Banana
Peanut Butter
Oat Milk
Balanced, filling, and enough to keep me fuelled through morning classes and PTs.
Tired of feeling like you need hours in the kitchen or another quick-fix diet to see results?
I’m now offering one-off Nutrition Overhaul Sessions → a simple, 60-min session where we:
✅ Look at your current eating habits
✅ Identify the small tweaks that make the biggest difference
✅ Create a clear, realistic action plan you can actually stick to
💷 no fad diets, no overwhelm, no BS.
📩 Drop me a message if you’d like one of the spots this month!
Big shout out for the progress Louise has made in her gymnastic fundamentals in the last 8 weeks. From barely being able to hold a hollow, to regular pain in her hip flexors, today she's able to complete multiple sets of hollow rocks and holds with virtuosity, and L sit hold over 3x as long as she could 8 weeks ago.
We've spent 8 weeks working on core stability and hip flexor strength to improve Louise's gymnastics (focus on toes to bar) and today she achieved strict toes to bar for the first time!
We've drilled hollow and arch, L sits, beat swings, hamstring flexibility and hip flexor strength religiously for the last 8 weeks and it's paying off.
The next 8 weeks focus is on tidying up and efficiency in the kip swing, and capacity and virtuosity in toes to bar.... watch this space!!
Tight hips?
Here are 3 deep stretches I use after long days or heavy training.
Save and try these after training or sitting all day.
Your hips will thank you
Which one are you trying today? 👇
If I coach it, I also make sure I experience it so I can help you to train, plan, strategise, and execute in the best way possible.
Today I took on CrossFit B76 first Hyrox simulation as part of a relay team, 2 runs and 2 stations each.
As an official Hyrox affiliated gym, not only do we prepare you to smash your Hyrox event, we also live and breathe it with you
1% better every day!
If you’re prepping for a Hyrox, hybrid event, or just want some accountability, drop me a message and let’s smash some goals together!
Whether you want to get stronger, fitter, faster, more flexible, smaller, bigger, more mobile, rehab after injury, build muscle, lose weight, or if you have a specific performance related goal like Hyrox, first pull ups, heavier squat- my 1:2:1 personal training can help you get there.
No cookie cutter plans, all sessions tailored to your goals, and everyone is welcome from complete beginners, to seasoned exercisers, I’ll meet you wherever you are on your fitness journey.
Drop me a message to chat about how you can get started
3 movements to help ease and relieve stiffness and tightness in your lower back
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CrossFit B76, Walmley Road
Sutton Coldfield
B762QA