Zoe Rowe PT

Call Directions

Zoe Rowe PT BSc | Lvl 3 PT | Rehab Specialist
Dedicated to empowering clients through tailored fitness solutions

19/09/2026

🏔️ 35 DAYS TO EVEREST BASE CAMP

This week’s focus: balance + cardio.

As Base Camp gets closer, the training is becoming more specific.

It’s not just about being strong - it’s about being able to stay steady when I’m tired, control each step on uneven ground, and keep moving when the legs and lungs are working hard.

So this week I’ve added more balance work, single-leg stability and cardio into the mix.

The goal now isn’t to smash every session.

It’s to make sure my body is ready for what the mountain is actually going to ask of it.

35 days. Getting real now. 🏔️💪

CardioTraining FollowMyJourney

🏔️ EVEREST BASE CAMP PREP - WALKING BACKWARDSIt might look a little strange, but there’s a reason I’ve added backwards t...
10/09/2026

🏔️ EVEREST BASE CAMP PREP - WALKING BACKWARDS

It might look a little strange, but there’s a reason I’ve added backwards treadmill walking into my Base Camp training.

As the trek gets closer, I’m thinking less about simply getting stronger and more about preparing my body for what it will actually have to do.

And that includes the downhill.

Walking backwards at a slow, controlled pace can help work the muscles around the knees and quads, while challenging balance, coordination and control.

For me, it’s about preparing my knees for those long descents, when tired legs still need to control every step.

It doesn’t always have to be heavier weights or harder sessions.

Sometimes the small, specific things can make a big difference. 🏔️

Train for the journey, not just the destination.

KneeStrength HikingTraining StrengthAndBalance

08/09/2026

🏔️ 46 DAYS TO EVEREST BASE CAMP

As Base Camp gets closer, I’m starting to make my training a little more specific.

Today’s focus: single-leg strength and balance.

The trail isn’t going to be flat or predictable. Every step will be slightly different, so I want my body to be able to stay strong, stable and controlled when the ground underneath me isn’t.

At this stage, it’s becoming less about how heavy I can lift and more about control, stability and confidence in every step.

46 days to go.
Still building. Still preparing. One session at a time. 🏔️

StrengthTraining TrekkingTraining EverestBaseCampJourney

01/09/2026

Getting up early is hard.

Training when you’d rather stay in bed is hard.

Choosing the uncomfortable option when nobody is watching is hard.

But here’s the thing…

You can choose your hard.

Do the hard things now - train, prepare, stay consistent, keep the promises you make to yourself - and you make life easier later.

Or choose what’s easy now… and potentially make life harder later.

I’m not getting up early because I’m motivated every morning.

Some mornings I absolutely don’t want to.

I do it because I know where I’m going, and I know the person I need to become to get there.

Everest Base Camp isn’t going to care whether I felt motivated.

So right now, I’m choosing discipline.

Hard now. Easier later.

DoTheHardThings TrainingJourney

25/08/2026

Same exercises. Lighter weights. More volume. And a little extra core work. 🏔️

EBC training isn’t about lifting as heavy as possible every session.

Right now, I’m building a body that can keep going.

Hours of walking.
Day after day.
Uphill.
At altitude.
While carrying a pack.

So today the weights came down, the reps went up, and I added some dedicated core work.

Because strength matters - but so does muscular endurance, stability and the ability to keep producing effort when you’re tired.

Not every session needs to destroy you to move you forward.

Sometimes you change the stimulus while keeping the goal exactly the same.

Everest Base Camp is getting closer. 🏔️🥾

CoreTraining TrekkingTraining TrainWithPurpose MountainReady

67 DAYS TO EBC 🏔️And no… I’m not smashing myself in the gym every single day.Because preparing for something hard doesn’...
18/08/2026

67 DAYS TO EBC 🏔️

And no… I’m not smashing myself in the gym every single day.

Because preparing for something hard doesn’t mean every session has to be hard.

Some days I lift.

Some days I work on my legs and lungs.

Some days I walk.

Some days I work on mobility.

And some days, recovery is the training.

The goal isn’t to arrive at Everest Base Camp having won every training session.

The goal is to arrive strong, fit, healthy and ready for the mountain.

And I think this is something we forget as we get older.

More isn’t always better.

You don’t have to destroy yourself to make progress.

You need enough challenge to create change, enough recovery to adapt, and enough consistency to keep showing up.

67 days.

Still building.
Still learning.
Still trusting the process.

Everest Base Camp, I’m coming. 🏔️🥾

04/08/2026

81 days to go. 🏔️

Everest Base Camp isn’t just about how far you can walk.

It’s about having the strength and stability to keep putting one foot in front of the other, day after day, even when you’re tired.

Today’s session focused on building exactly that:
âś… Split squats
âś… Walking lunges
âś… Glute work
âś… Reverse flys
âś… Stepper finisher

Single-leg strength helps with uneven terrain, glute strength keeps you moving efficiently uphill, upper back strength improves posture when carrying a pack, and the stepper builds the endurance needed for those long days on the trail.

Every workout has a purpose.

81 days to go. One session closer. One step stronger. 🥾🏔️

TrekPreparation EnduranceTraining FunctionalStrength AdventureReady RoadToEBC

30/07/2026

86 days to go. 🏔️

Today’s session was all about full-body strength with a focus on rotational movement for the spine.

When you’re trekking to Everest Base Camp, your body rarely moves in a perfectly straight line. Uneven trails, stepping over rocks, carrying a backpack, twisting to look around, or reaching for your trekking poles all require your spine to be strong and resilient in multiple directions.

That’s why my training isn’t just about lifting heavier.

It’s about building a body that can adapt to whatever the mountain throws at it.

Strong legs get you up the mountain.
A strong upper body helps carry your pack.
A strong core and spine keep you stable every step of the way.

Every session has a purpose.

86 days closer. One workout stronger. 💪🏔️

SpinalHealth CoreStrength TrainWithPurpose AdventureReady

89 days until Everest Base Camp. 🏔️People often think Everest Base Camp is all about fitness.It’s not.It’s about consist...
27/07/2026

89 days until Everest Base Camp. 🏔️

People often think Everest Base Camp is all about fitness.

It’s not.

It’s about consistency.

It’s about putting one foot in front of the other for hours each day, even when your legs are tired, the air is thinner, and the mountain keeps climbing.

Every strength session.
Every weighted walk.
Every early morning.
Every stair climb.
Every mobility session.

It’s all another brick in the foundation.

I’m not training to be the fastest.

I’m training to enjoy every step, stay strong when it gets tough, and give myself the best chance of standing at Everest Base Camp knowing I earned every metre.

The mountain doesn’t care how strong you are in the gym.

It rewards those who prepare.

89 days to go.
The countdown is on. 🥾⛰️

Endurance OutdoorLife OneStepAtATime AdventureAwaits

05/06/2026

A lot of people think preparing for Everest is all long walks and strength sessions.

But the higher you go, the more your mindset matters.

Fatigue.
Discomfort.
Uncertainty.
Weather.
Altitude.

You can’t control all of it.

What you can control is how you respond.

That’s why I’ve started adding a few minutes of mindful listening into my daily routine. It’s a chance to slow down, quiet the noise, and practise being fully present.

The mountain won’t care how busy I am, how stressed I feel, or how many things are on my to-do list.

It will simply ask me to take the next step.

So that’s exactly what I’m practising now.

One breath.
One moment.
One step at a time.

🏔️ 141 days until Everest Base Camp.
The physical training builds the body.
The quiet moments build the mind.

HikeYourOwnHike AdventureAwaits TrainTheMind OneStepAtATime

Address

Sunbury, VIC
3429

Telephone

+447985079726

Website

Alerts

Be the first to know and let us send you an email when Zoe Rowe PT posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category