"The ZacBow Insight: Beyond The Rep"

No script, no plan—just pressing record. In this completely off-the-cuff episode, Zac gives a raw, unfiltered update on why he’s been absent from the mic. From managing intense daily pain and navigating his current medication lineup to sharing some of the random things and gadgets he’s recently bought to help make life a bit easier, this episode is a true look into the reality of his recovery. Tun...

In this raw and honest update, Zac checks in for Episode 11 of The ZacBow Insight: Beyond the Rep to explain his recent week-and-a-half hiatus. Recovering at home after his Stage 2 surgery, Zach opens up about the immense physical and emotional toll of the procedure, a setback that extended his hospital stay, and the reality of managing intense pain. He reflects on how his medical journey defied h...

Beyond the Rep | Episode 10: Hazy, Sore, and Safe Warning: This episode contains explicit language. Fresh out of his highly complex Stage 2 spinal surgery, the host records a raw, late-night update straight from his London Bridge Hospital bed at 3:45 AM. After a brutal tech glitch deleted his first two attempts at recording, he leaves nothing on the table in this brutally honest dispatch. The surg...

Beyond the Rep | Episode 9: Out of My Control In this raw and incredibly honest update, live from his London Bridge hospital room, the host takes us behind the scenes on the day of his second major spinal procedure. Just days after celebrating the small victory of getting up and moving with a specialized back support brace, Sunday and Monday bring a harsh reality check. From battling escalating ne...

Recorded live just an hour after leaving the operating theatre at London Bridge Hospital, Episode 8 is as raw and unfiltered as it gets. Still feeling the heavy fog of general anaesthesia and sitting in the BUPA private recovery ward, I share the immediate reality of coming round from surgery. In this episode, I break down the frustration of having my surgery pushed back to its regular time after...

Episode 7 of Beyond the Rep takes place just days before surgery. Following my final pre-operative consultation with the spinal surgeon, I should probably be feeling reassured. Instead, I find myself frustrated by the number of questions that still don’t seem to have clear answers. The surgery itself has been explained. The procedure is planned. The risks have been discussed. But what about everyt...

This week on The ZacBow Insight: Beyond the Rep, I return to the topic I originally planned to cover before shingles unexpectedly changed the schedule. In Episode 6, I take a deeper look at the second stage of my spinal surgery and explain exactly why it is needed. Following the anterior L5/S1 interbody fusion performed from the front, the next stage involves a posterior approach to further stabil...

Episode 5 of Beyond the Rep takes an unexpected turn. This week, I was originally going to discuss the second stage of my spinal surgery journey—but life had other plans. After developing shingles, I wanted to talk about what it actually feels like, the pain it causes, how it affects the body, and why stress and recovery matter more than most people realise. In this episode I cover: • What shingle...

In this episode, I break down the first stage of my spinal surgery at L5-S1. This wasn’t just “back pain” anymore — this was nerve compression, structural damage, and a decision that led to major surgery. I go deep into: * Why the anterior approach was chosen * What an interbody fusion actually is * How the damaged disc is removed * What happens when surgeons access the spine from the front * The...

In this episode of The ZacBow Insight: Beyond the Rep, the focus shifts from just my story… to yours. Injuries aren’t just something that happen to “other people”—they’re something most of us deal with at some point. Whether it’s a small niggle you’ve ignored, or something more serious that’s affected your training, this episode is about recognising those patterns and learning from them. I talk ab...

In this episode of The ZacBow Insight: Beyond the Rep, I take you through the moment everything changed. What started as a small issue during half marathon training quickly turned into something much more serious. From pushing through pain… to experiencing nerve symptoms, numbness, and loss of control—I break down exactly what it felt like, when I knew something wasn’t right, and the journey throu...

This is where it starts. In this first episode of The ZacBow Insight: Beyond the Rep, I share my story—training over 40, dealing with injuries, and what happens when your body doesn’t cooperate the way it used to. From Army life to personal training, and now facing spinal surgery, this isn’t about pushing harder—it’s about training smarter. If you’re dealing with injuries, setbacks, or just trying...