ZacBow Fitness

Taking a breather on the bench. 🪑☀️
Had another setback last night—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, I’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 headin’ down! ⚽️

Wednesday check-in from Greenwich. 📍
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 manage—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! 🙏

Recovery is rarely a straight line upwards. 📉
Forgot to mention in my last clip: I’ve had to go back to wearing my brace whenever I leave the house (and for a while after getting back inside). It feels disheartening—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! 🙏

Recovery isn’t a straight line. ☀️
Out for a morning walk, but keeping it steady—still can’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! 🙏

To get something you’ve never had, you’ve got to do something you’ve never done. 💯
What’s one goal you’re pushing for this week? Let me know in the comments below! 👇

Happy Thursday, lovely people… well, happy-ish. 🌦️
Keeping it 100% real with you all today: the pain right now is horrendous. It’s been building up over the week, and today it’s hit an excruciating level. I’m feeling unsteady, movement is slow, and I’ve had to put the back brace back on and lean on medication again.
I honestly didn’t think I’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 isn’t a straight line. Some weeks test every bit of your patience, but we keep showing up.
Hope you’re all having a good day. Take care of yourselves! 💙

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3 check-ins in 1 day—you know it’s a tough one when that happens. 📉
Pain levels spiked after today’s walk, and I’ve had to put the back brace back on to give my spine the support it needs right now. It wasn’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 you’re all having a peaceful night. 💙

Follow-up on today’s walk… keeping it 100% real with you guys. 🛑🚶‍♂️
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.
It’s frustrating when it feels like progress is slowing down or taking a slight step back. I’ve had to lean a bit more on medication again to manage the pain flare-up.
But here’s the mindset: head down, bum up, and keep moving forward. Recovery isn’t linear, and setbacks are part of the process—even when they suck.
Thank you all for the love and support as always. Have a wonderful day, people! 💙

Happy Wednesday, lovely people 👋☀️
Taking it step by step—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 someone’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. It’s restricted, it’s uncomfortable, and it’s definitely not easy, but moving even a little bit makes a difference.
Recovery isn’t a race. There’s no rushing the process, so I’m just listening to my body and taking it one day at a time.
Hope you’re all having a wonderful day. Keep pushing forward! 💙