Zoe Rowe PT

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. 🏔️🥾

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. 🥾⛰️

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110 DAYS UNTIL EBC 🏔️🥾

This weekend looked a little different to my usual training…

I spent it strapping, taping and helping keep the Scottish Sirens AFL team going all the way to the 3rd place final 💪🏼

Running onto the pitch when injuries happened, assessing, patching people up and doing whatever I could to keep the girls moving.

And yes… I definitely got my steps in 😂

It reminded me that training for Everest Base Camp isn’t always going to look like a perfect gym session or a long hike.

Sometimes it’s hours on your feet.
Running when you’re already tired.
Carrying kit.
Recovering.
And getting up the next day and going again.

110 days to go… and every bit of movement is part of the journey 🏔️

EBC, I’m coming for you 👊🏼

Not every workout has to happen inside four walls.

Sometimes the best thing you can do for your body isn’t another set, another rep, or another hour in the gym…

It’s stepping outside.

Go for a walk.
Feel the sun on your face.
Take a deep breath of fresh air.
Listen to the birds instead of your playlist.

We spend so much time chasing progress that we forget recovery is part of the process too.

Your body isn’t just asking for stronger muscles-it also needs space to recharge.

Time in nature can help:
🌿 Clear your mind
☀️ Boost your vitamin D
💚 Lower stress levels
🌬️ Slow your breathing
🧠 Improve your mood and mental clarity

Movement doesn’t always have to be intense to be valuable.

Some of my best ideas, my calmest moments, and the times I feel most connected to myself don’t happen under a barbell-they happen outside.

Fitness isn’t about punishing your body every single day.
It’s about listening to it.

Some days that means lifting heavy.
Other days it means slowing down.

Both are helping you become stronger.

So if you’ve been feeling guilty for taking a day away from the gym, don’t.

Get outside.
Reconnect.
Reset.

Your body-and your mind-will thank you for it. 💚

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129 days until Everest Base Camp. 🏔️

Most people think trekking is all about strong legs.

And yes, your legs will do a huge amount of work over the course of the trek.

But your upper body matters too.

Every day on the mountain I’ll be carrying a backpack, using trekking poles, maintaining posture for hours at a time, and dealing with fatigue that affects my entire body-not just my legs.

A strong back helps support the load.

Strong shoulders help manage trekking poles efficiently.

Good upper-body endurance helps maintain posture when energy starts to fade.

That’s why today’s session focused on building strength where many trekkers overlook it.

Everest Base Camp isn’t just a test of fitness.

It’s a test of preparation.

Every training session is another step towards standing at Base Camp knowing I’ve done everything possible to prepare.

129 days to go.

The mountain doesn’t care about excuses.

So I’ll keep showing up.

🏔️ Everest Base Camp 2026
💪 Building strength from head to toe
🚶 One session closer

🏔️ 144 Days Until Everest Base Camp

Today’s session wasn’t about smashing PBs.

It was about building the foundation that gets me to Base Camp and back.

✅ Squats
✅ RDLs
✅ Split Squats
✅ Glute-Ham Raises

Nothing fancy.
Nothing Instagram-worthy.
Just the consistent work that most people never see.

Every squat builds stronger legs for long days on the trail.
Every RDL strengthens the posterior chain that will carry my pack uphill.
Every split squat challenges balance, stability and resilience.
Every glute raise reinforces the engine that keeps me moving when fatigue sets in.

The mountain doesn’t care about motivation.
It doesn’t care how I feel on the day.

It rewards preparation.

Some days the training feels exciting.
Some days it’s just another session that needs done.

But 144 days from now I’ll be grateful for every rep I’ve completed between now and then.

One session.
One step.
One day closer.

🏔️ Everest Base Camp 2026
Day 1 of 144.

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