Posted 14 May 2013 by Interview:

Zoe Daly

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How/when did you get started in training
and living a fit lifestyle?

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 ☺

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How do you stay motivated?

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!

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What types of cardio have worked best for you?

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 ☺

Do you have a favourite healthy recipe?

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!!

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What does your diet consist of?

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 ☺

How do you deal with cravings for junk foods,
sweets and salty food?

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 ☺

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What are your top 3 favourite exercises?

• Dumbbell Triceps extensions,
• Chin-ups
• Deadlifts!

Do you listen to music whilst you train?

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!

What is your training routine like?

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.

Monday: Legs
Tuesday: Body Balance and Triceps
Wednesday: Rest
Thursday: Upper Body
Friday: Legs
Saturday: Pilates
Sunday: Rest

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Do you set short and long term goals?

Yes definitely, goal setting is very important. My short-term goals are to launch my new website: 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!

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What are you most proud of?

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!

Have you had any obstacles or setbacks towards achieving your goal physique?

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!!!

How do you measure your progress?

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.

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Who are your favourite, athletes or fitness models?

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!

What supplements would you use/recommend if any?

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.

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What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

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
Weight: 56-58kg.
Sydney Australia.

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