ZacBow Fitness

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! 💙

What if you took just 5 minutes each day to reflect? 🧠✨

I’ve been trying the ForLife 30-Day Reflection Journal — a simple way to take a few minutes out of the day to pause, reflect and focus on yourself.

I really like that it’s digital, so I can access it on my MacBook or iPhone and work through the journal wherever I am.

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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! 💙

Real talk: some nights are just brutal. 🌙🛑
Woke up feeling completely drained after a night dominated by intense pain. Yesterday knocked me sideways, forcing me to head to bed early, but sleep was hard to come by.
The pain in my legs—especially a deep, unrelenting ache running from my shin straight down into my foot—was unbearable. On top of that, I had a new, incredibly sharp pain in the left side of my pelvis, alongside the another new back pain traveling up the right side of my ribs. Even with extra medication, it kept waking me up every time I tried to settle.
Recovery isn’t a linear path. There are high days where steps feel easy, and then there are low days like this where just getting through the night is a victory.
Sending strength to anyone else dealing with a flare-up or a tough night’s sleep right now. 💙

Monday means physio day! 🏥💪
Back at it outside Greenwich Chiropractic after having to miss last week due to high pain levels. Reminding myself that recovering from two major back surgeries (front and back access) isn’t a quick fix—it’s a long road.
Today was all about working on rotation, which is still pretty limited with all the metalwork in my spine. Got some targeted work done and a fresh set of rehab exercises to focus on at home.
The biggest lesson from today? Patience. Recovery is measured in weeks and months, not days. Trusting the process and taking it one session at a time.
What’s one goal you’re patiently working towards right now? Drop it in the comments below! 👇

Trying to keep up on a Saturday walk! 🛍️🚶‍♂️
Out in Dartford Town Centre for a walk, and I swear my wife has picked up the pace since I slowed down! 😂
Jokes aside, the pain is still lingering, and the back tightness is real today. I can feel myself walking a bit slower and getting out of breath quicker than usual, but getting out, moving around, and keeping the legs active is all part of the process.
Slow steps are still steps in the right direction.
How are you getting your movement in this weekend? 👇

No Millwall today for me gutted.