The passion was ingrained in me from a very young age! My mother is a Doctor and my Father, a Bio Medical engineer; both avid health and fitness enthusiasts, so a very fit and healthy household ☺ I grew up being very athletic, loved all sports. I was a quite a Tomboy so I skateboarded, was a sponsored Roller-blader at the age of 10, surfed, played Baseball, Nippers & Little Athletics. I joined the gym at 16 and went randomly with my friends, but only started taking things a little more seriously in my early 20’s. I used to do loads of classes (Attack, Pump, Balance etc.) and was terrified of the weights room for years! I started regular, structured weight training in early 2011 and instantly fell in love ☺
I stay motivated because I know how AMAZING I feel when I look after myself! Being super fit and healthy is the greatest gift we can give ourselves + it’s highly addictive!!! We all have ‘those days’ where we lack motivation and on those days I look through my own comp photos and that instantly inspires me to get out of that headspace and to the gym!
I actually don’t do classic/aerobic style cardio anymore. Excessive cardio results in hormonal imbalances and ultimately creates a softer physique. I love Pilates and Yoga so I include them into my regime. They are great for cardiac health, relaxing the mind and body and also compliment all other forms of exercise, particularly strength training. I do like going for walks to get fresh air & clear my head, but these are not power walks with the aim of burning calories but more like a moving meditation ☺
Yes my fave is my signature dish: Turkey Mince Stirfry, wrapped in lettuce leaves - San Choy Bau style! Lean organic turkey mince, shallots, garlic cloves, baby Roma tomatoes, water chestnuts, fresh coriander, a pinch of chilli flakes and a dash of Hoisin sauce (sodium reduced). Nutritious and delicious!!
I have a very holistic approach to nutrition. My diet is balanced and I always give my body what it needs. I try to eat organic as often as possible. I love Quinoa flakes, all nuts, organic Peanut Butter and ABC spread, eggs, fresh herbs & spices, chicken breast, lean red meats, veggies (especially broccoli and green beans), brown rice, avocados, raspberries, bananas and the occasional BSc protein bar ☺
I have a few “sweet tooth fixes”: I mix my WPI with a dash of water, stir it into a thick mousse, and add fresh raspberries and crushed walnuts or hazelnuts. It tastes like a decedent dessert! I also really love my sponsors (Bodyscience) range of protein bars, the Nitrovol Chucky Peanut Butter Fudge bar is just AMAZING!!!! I do have a sweet tooth but I don’t seem to ever crave salty foods or junk food.
I never deprive myself though and allow myself a proper cheat meal every once in a while and have whatever I desire at the time. My fave place is Max Brenners! I have a weakness for chocolate ☺
The thing is, I haven’t actually “craved” anything for quite a while now, I think that increasing my carbs has balanced my hormones and I am feeling awesome! We generally get cravings when something is lacking. So I guess I have found the right macro balance for me ☺
• Dumbbell Triceps extensions,
Absolutely! I am devastated if I get to the gym and realize my iPod is flat or I have left it at home charging! I love a mix of Deep House and RnB beats. My current playlist has: Deadmaus, Motercycle, Dash Berlin, Calvin Harris, Roger Sanchez, Jason Derülo, Rihanna and Usher!
I currently do 2 days on, one day off. This approach has really helped my progress! I normally do 4 sets of 2 or 3 different supersets per session (A1-A2, B1-B2, C1-C2). As I am currently aiming for growth my reps are lower and my rest times are longer.
Tuesday: Body Balance and Triceps
Thursday: Upper Body
Yes definitely, goal setting is very important. My short-term goals are to launch my new website: www.zoedaly.com and also to step back onstage. I am very excited about these 2 goals!!!
My long-term goals are: To do a University double degree in Nutrition & Psychology, to be a practicing Nutritionist and Life coach. I also want to compete more on the International circuit so this is something I will pursue with all my energy in both the short and long terms!
Inside the gym I am most proud of my boundless energy and my crazy, unique training style! Outside the gym I am most proud of my integrity and again my boundless energy and zest for life!
Yes of course! Setbacks and obstacles are a necessity for us to truly progress and evolve! We learn so much from these and grow stronger mentally and physically. I have had a few injuries, which have meant time away from training. I have recently been doing rehab on a glute/hamstring insertion point tear. This happened 3 years ago jumping into the splits and I never took the required time off to let it heal. Instead I pushed myself through pain for years. My entire time competing I have been dealing with this issue. I have grown up so much since my early competing days and would never do that these days! I always listen to my body now! The rehab is nearly complete and I am pain free and ready to take my training to new levels!!!
Selfies! Hehe. They are awesome for tracking progress ☺ And yes of course performance is always a true indication of progress. I also occasionally have my Body fat% taken, so I can see my body composition: Lean muscle gain and fat loss. I mainly do this during prep or for an upcoming event or shoot.
Jamie Eason is my absolute favourite. She is gorgeous, humble, down-to-earth and has a phenomenal physique! I think Jenifer Nicole Lee is awesome too, very business savvy and I really admire her. Oh and Andreia Brazier - just WOWWWW!
I am not a huge user of supplements as a healthy diet is the most important factor. But when we are training frequently and at a certain level of intensity, supplements can help with recovery and aid in lean muscle growth. WPI and L Glutamine for post training, as well as BCAA’s during and after. Magnesium and ZMA help with recovery and getting a good night’s sleep. Omega 3’s and multiviatamins are a great addition for cellular health and immunity.
1. Structured weight training 3-5 times each week.
2. Nourish your body with a balanced diet of lean protein, low GI complex carbs and good fats.
3. To love and believe in yourself ☺
Zoë Daly - Stats:
Height: 166cm, 5ft 4in
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