Balance is key in everything we do. Essentially, a balanced and wholesome diet is the key for great health and balancing hormones. This includes eating a great range of colourful fruit and veggies, drinking plenty of water, eliminating soy and upping your protein intake. There......
Dee Why Beach Personal Trainer Zanna takes us through an Outdoor Flow Yoga Session! Yoga holds the power to transform our minds as much as it does our bodies. Below are some of the mental / physical benefits of yoga. Check out our top 6 reasons......
The notion that strength training will make you bulky or is only for seasoned athletes couldn’t be further from the truth! Not sure whether you should lift? Here are a few reasons why we love using those dumbbells in our ZCF HIIT Studio......
It’s Spring, the sun is shining for longer, the days are warmer and the grass is greener – you really have no excuse for getting out there and enjoying it! When we aren’t hustling hard in the ZCF HIIT Studio, here are a few......
Boxing has to be up there with one of our favourite forms of exercise. Why? Because it is not only a great way to get you into shape physically, but its also a great way to get into shape, mentally. Here are our top 6......
Did someone say Carbs? YES! Winter time is the perfect time to enjoy a warm bowl of pasta! This creamy avocado pasta is vegan and gluten free; and will leave you feeling light and satisfied, rather than full and feeling like you have over indulged. And......
Zanna Cox Fitness Women’s Outdoor Boot Camps and Personal Training! Boxing Classes · Outdoor HIIT · Personal Training We love watching our ZCF girls smash out their Boxing sessions on Dee Why Beach. Click the link below to see what we get up to in......
Hi babes! Are you wanting to detox & eliminate toxins? Here are 7 tips that will help you to detoxify your body! And we recommend following a healthy eating plan & exercise program whilst following these 7 steps. Finding a personal trainer or joining a group fitness program......
Our bodies are soooo smart, telling us so many different things including when they are feeling bright and energised, and when its time for a bit of R&R to detoxify and cleanse! Here are a few signs that may remind you that its time......
Detoxing is a great way to cleanse and reboot the body! Which is why we love adding Chlorophyll into our daily routine for high energy levels and clear glowing skin! Looking for a great way to kick start your detox? We think we have......
Empower yourself is a 1 day motivational workshop for the everyday woman that is wanting to discover their inner power, to live their ultimate healthy life. Are you ready to discover your inner power? Come be inspired to: Live a healthier, more active life Discover......
Did you know that studies have shown hitting the gym can be as effective as therapy? Here are just a few reasons why we think exercise is so important for our mentality! Shared activity: We love our ZCF BABES! There is nothing we love more......
While bloating is usually temporary and may not be anything to be alarmed about, it can cause discomfort and allow your confidence to decrease. Here are our 5 favourite foods to help beat that dreadful bloat! Say goodbye to puff-inducing protein bars and hello to….......
2018 is all about the BOOTY! We all know that to grow that toosh, you need to do squats, dead lifts and donkey kickbacks on the regular, but did you know that there are certain foods that will help your booty grow even more? ......
With Summer around the corner I think we can all agree that we want to burn that extra little bit of weight around our middles to rock that bikini on the beach! However, getting rid of that stubborn tummy fat is never as easy as......
We all know it, we have to get in those 5 vegetables per day. But like you, we struggle – sometimes it is soo hard! So here are a few of our easy, healthy hacks on how to get your greens in everyday. Green......
In case you didn’t already know, your skin is a reflection of your health, both inside and out. Today we are combatting the 6 most common skin issues and how we like to treat them. We’ve all been there before, tired puffy eyes, the......
We’ve all been there; trying out a new Gym or Fitness regime can be daunting. And as fun as these classes are, we get it! Here are a few little ways to feel confident AF rolling into your new fitness program Don’t Sweat......
Hormones have a huge effect on your physical and mental health, but you probably don’t know much about them, right? It is easy to have hormones that are out of balance; fortunately there are a few steps you can take to regulate them everyday. ......
Can I really get super fit from short bursts of exercise? YES HIIT Training is all the rage now, and heres why! It helps you burn more calories in less time Lets face it, we are all time poor these days, and struggle......
At ZCF we love adding fresh fruit into our water for high energy levels, clear skin and detoxing. Here are 5 benefits of adding fresh fruit into your water daily: 1. Boost your energy 2. Supports weight loss + great for digestion 3. Cleanse your......
Now we aren’t talking about you (or are we?) Here are our favourite drinks to keep us toasty this winter without ruining our health kick. Almond Milk Hot Chocolate: A healthy alternative to everyone’s favourite hot chocolate, this one will feel like a sweet......
It seems on trend these days for babes to be reaching for the barbells and medicine balls, over spending hours on end on the treadmill. So whats the difference between the latest craze with high intensity workouts compared to lower intensity sessions? The......
It seems that EVERYONE is talking about “booty gains” at the moment and at ZCF we love training our peach booty’s! So next time you are at a Booty Blast class in the ZCF HIIT Studio, remember these few tips to maximize your gains each......
How to get a strong, toned core with ZCF At Zanna Cox Fitness, there is nothing we love more than a strong, toned core so we can rock those crop tops and tight dresses. Here are a few tips to remember when you are at......
Meal prep doesn’t have to mean spending your whole weekend slogging it out in the kitchen, cooking quinoa, roasting sweet potato and steaming broccoli. Here are our top 5 tips to meal prepping like a #ZCFBoss! 1. Block out time. Give yourself a......
How we start our week, is how we spend our week! Check out our top 6 tips with how you can kick start your Monday Motivation! Never miss a Monday Workout: How we start our week is how we spend our week, which is why......
Now and then, it is hard to stay motivated and on track with your training and healthy eating, especially in the cooler months when its so much easier to hit the snooze button than work out! Or reach for that naughty treat for comfort over a healthy......
Dee Why Beach Personal Trainer Zanna talking all things fitness, health + goal setting! Hi girls! We just wanted to share a few tips with you all today about how you can stay motivated with your fitness and health. We know with the cold weather, the dark......
Christmas and New Years! The lights, the tree, the presents, family and friends, the food and the drinks! It is truly our favourite time of year however the silly season can come with its challenges – like how do we stay on track with our......
An energising shot that you can whip up in less than a couple of minutes! Check out this simple morning routine which will kick start your day with loads of energy! So what gives this little lemon drink such a powerful kick? Lemon juice......
Top 6 tips on how to start your day Do you struggle to get out of bed in the morning? Dread that alarm going off? Do you feel sluggish and unmotivated to start your day? At ZCF we are all morning people and love seizing......
A new year brings with it new opportunities, new resolutions and new goals for the year. If like the majority, you struggle to get motivated for a new year; here are a few goal-setting tips to get excited over. Get organised: Girl, you need......
We get it you’re busy! Whether it is with rushing to and from work, spending time with your family and with friends, date night with your partner, getting the kids from activity to activity and then working out; finding those snacks that are quick and......
At ZCF we love making delicious, guilt free meals that are low in fat, high in protein and packed with flavour. One of our favourite meals to enjoy is this raw vegan lasagne. It is made out of cashew cheese, tomato, pesto + zucchini and......
Top tips for cleansing and detoxifying post festive season. The festive season! It’s our favourite time of year, but the champagne, cocktails, and pudding can certainly play havoc on our health and fitness goals. But fear not! Follow these steps to cleanse your......
A cleanse can help you detox, shed weight, rebuild on the cellular level and bring out your skin’s natural glow. It’s also a great way to reboot your health and kickstart a program for healthier living. Juice cleanses are designed to give you an......
Time and time again we see fitness models and athletes on social media with a protein shake in hand, but do we really need it? We’ve done the research! If you are looking to lose weight, build muscle and get lean, then yes –......
Too often, people think the only way to lose weight is to run for hours and hours on end on a treadmill. Yes cardio is a great way to lose weight, but it is only part of a lethal combination of training styles to make......
Hi Babes! Are you wanting to do a quick Detox and Cleanse to reboot before Summer officially arrives? Check out our Summer Body Prep Tips below; to see how you can get that Summer bod that little bit quicker! INTERMITTENT FASTING The 5:2......
Looking to cleanse and detoxify your body? Check out our top 10 tips as to why we love eating a plant based diet! Helps prevent type-2 diabetes – The right diet and mindset is the best way to reverse this disease.......
One of our favourite ways to reduce mild muscle tension in our bodies is by foam rolling. Not only does foam rolling relieve mild body aches and pains but can offer a number of other fantastic health benefits. Regularly using a Foam Roller......
Turn fitness into a social event with Group Training and you’ll be reaping the fitness and health benefits in no time. Group Training… is it for you? Hell yes! At ZCF we love sweating it out and being active in our Group Fitness Classes.......
These Brownies are literally life changing! And are the perfect go to for when your craving that something sweet! Satisfying those sweet cravings doesn’t always have to end in restriction. Which is why we love whipping up these delicious dairy free cacao protein brownies, because......
At ZCF we love making healthy, delicious, guilt free treats! And with this healthy take on the classic original, that’s both gluten and refined sugar-free, there’s no need for guilt, just pure enjoyment. Makes: 12 Ingredients: 1 1/2 cup almond meal 1/4 tsp sea salt......
Your looking good, your fitness levels are up, you’re feeling fab and fitting your clothes better. You feel amazing, right? And then you jump on the scales and realise you have only lost 200 grams. HOW IS THAT EVEN POSSIBLE! We’ve all been......
From scales, to barbells, to hot chips and burgers; We all need balance in our day to day lives. Balance is a very important aspect when it comes to living a healthy, happy life. And its definitely something we all struggle to implement......
We love our ZCF community – there is truly nothing better than being surrounded by like-minded individuals that will push you, motivate and inspire you to be the best version of yourself that you can be. Here are some reasons why you......
Rest days are just as important as training days! A lot of us understand the importance of exercise training for optimal performance and improvement. However, not so many of us understand the importance of rest and recovery. Here’s why we recommend giving your body......
If there is just one superfood you need in your healthy eating plan to balance those hormones babes, it’s Maca. Maca is from peru and is the number one superfood we incorporate into our diet daily, as it balances your hormones and......
Like you, we all struggle to maintain a healthy diet and sometimes find it hard to have a balance between nutrients, fats, protein and carbs. However we do find eating a wholesome macrobiotic diet is the best way to maintain optimum health! One way......
Just because you are on a plant based diet, doesn’t mean you will be lacking in consuming an adequate amount of protein per day. Here are 10 plant based protein sources we #love. Tofu: Super tasty and versatile, we love tofu in stir-fries, curries......
So it’s nearly that time of year again – time for Spring Cleaning and freshening everything up before Summer. But while you clean your house, it’s also the perfect time to clean your body with a Spring Cleanse! Spring is the time for growth and......
Exercise isn’t just about building muscle or losing weight; it can give your mental health and self confidence a boost and make you feel good inside and out! Find out about the other surprising benefits of exercise. Reduces Stress Exercise can help with reducing stress......
Exercise isn’t just about building muscle or losing weight. It can also give your mental health and self confidence a boost! Check out our 6 unexpected benefits of exercise below! Reduces Stress Exercise can help with reducing stress levels, anxiety and depression. When you......
At ZCF we love making delicious meals that are packed with goodness & something that the whole family can enjoy. This is one of our FAVOURITE recipes & we meal prep it on a weekly basis. It is a great dinner to have especially during......
There are so many benefits from walking 10,000 steps a day! Blog Article by ZCF Coach Lauren Papworth GIRLS, THERES NO EXCUSES! Do you sit at a desk all day?…. Do you think you don’t have time to exercise? We all have the same......
Right now at ZCF we are in total summer shred mode, in particular we are working on having peachy behinds to rock our cheeky bikinis this Summer. Here are a few of our favourite exercises so you can reach your #bootygoals. 1......
Ever wondered what’s inside the ZCF team’s gym bag? Here is your sneak peek into our bags, so you can see the products we buy and use everyday to keep ourselves in peak physical condition! Spikey ball: These little guys don’t look like much but......
We all know how hard it is to keep ourselves motivated, especially when we are on our fitness journey solo and it’s easier to hit the snooze button than wake up and workout. This is why having a workout buddy is the best! ......
CAN I REALLY GET SUPER FIT FROM SHORT BURSTS OF EXERCISE? YES HIIT Training is all the rage now, and heres why! It helps you burn more calories in less time Lets face it, we are all time poor these days, and struggle to......
Tabata… sounds like an exotic cocktail or something doesn’t it? We wish it was. But trust me this form of training is something to get excited about. This type of training consists of timed intervals that alternate between 20 seconds of max......
Here at ZCF we love boxing not just because it is a fun workout for our babes but it also challenges us both mentally and physically. Both helping to strengthen and tone those muscles but is a kick ass stress release and helps burn HEAPS......
Kickboxing has quickly become one of the most popular forms of training in the fitness industry on the Northern Beaches for women and is one trend we are happy to say is staying around! There are so many benefits to adding this workout......
Yes, hitting the gym and reaping the rewards is amazing, right? But what we love most about the ZCF HIIT Studio is that it is sooo much more than just a Gym, and here’s why! An Empowering Community of Women When we ask our ZCF......
We’ve all found ourselves at the end of winter with that coat of chub that we didn’t have at the start of the season. Here is your winter workout survival guide. Layer wisely: Sass up that winter workout wardrobe with a cute new......
We all know that when it comes to achieving REAL RESULTS fast… its 80% nutrition, what we are whipping up in the kitchen and putting in our mouths. Which means in order to see some serious changes, we do need to reassess what we are......
Meet our ZCF Babe Brylie! She has recently just achieved some amazing results training with us, so we thought it was about time you met her and heard her story! When I first moved to the Northern Beaches, I needed a place to exercise.......
I decided to join ZCF in September 2017 when I realised how much relationship weight I had put on. All of a sudden it just clicked, and my boyfriend and I decided things needed to change for the both of us. I went in to......
Before training with ZC Fitness I struggled a lot with motivation. Once I found ZCF, my life changed. Q & A WITH KATE What motivated you to start your fitness and health Journey? Before training with ZC Fitness, I was 25 kilos heavier and ate......
“I lost the 7kg in 1 of the 8 week programs by following the 14 day meal plan and attending 5 group classes a week plus 2 personal training sessions “ Meet Kiara! She is one of our regulars in the ZCF HIIT Community......
“I LOST 12KG’s FROM 2 OF THE 8 WEEK PROGRAMS BY DOING THE STEP IT UP PACKAGE AND FOLLOWING THE 14 DAY MEAL PLAN” Meet our ZCF Babe Nicole! She is one of our regular 5:15am early risers in the ZCF HIIT Community and......
“I lost the 12kg in 2 of the 8 week programs by sticking to the 14 day meal plan and attending 5-6 classes a week” Meet Sophie! She is one of our regulars in the ZCF HIIT Community and she is a total......
About Head Coach and Founder Zanna ZCF was founded and created by ZCF Head Personal Trainer Zanna, and was inspired from her love for high intensity interval training and leopard print! I have always been a huge fan of high intensity interval training and obsessed......
MONDAY MORNING ZEN Wow, what a way to start the week! Stretching + moving our joints with our ZCF Instructor Amy. At ZCF we love adding in yoga to our weekly workout routine for both our Trainers and clients. As its a great way to build muscle strength,......