Zuzka Light Workout Routine and Diet Plan

Zuzka Light was born and raised in the Czech Republic, where she rehearsed with gymnastics as a child. Her mother, however, prohibited her from keeping up with her love for this sport since Zuzka had a rare kidney disorder. Zuzka was always keen to keep fit and active, and she would frequent long bike rides and swimming lessons often to stay in shape – In later years, she became a fitness instructor, and eventually, she moved to Canada, America where she began and created an online fitness blog.

Zuzka Light

Unfortunately, her relationship with her husband, who was also her business partner, turned bitter. Zuzka found the workout videos to be “too sexually-orientated”, and she didn’t care for how they were portrayed.  It goes without saying that Zuzka left the business behind, starting over from scratch. Since then, she has become a well-known fitness model and health and fitness blogger.

This article will tell us all about how Zuzka Light keeps herself so fit and chiseled on a daily basis that she is at the top of her game. She follows her diet and workout schedule quite religiously, and this is what we will see in this article as well. Here is everything you need to know.

Zuzka Light Body Statistics

  • Birth Year: 1982
  • Height: 5’5″ (165cm)
  • Weight: 145 – 155lbs (65.8 – 70.3kg)
  • Breasts: 34″
  • Waist: 26.25″
  • Hips: 36.5″
  • Body Measurement: 34-26-36
  • Thighs: 20.5 inches
  • Calves: 13.5 inches
  • Biceps: 9.5 inches

Zuzka Light

Zuzka Light Awards and Achievements

  • BodyRock
  • ZWOW – Zuzka’s Workouts Of The Week.

Zuzka Light Workout Routine

Gymnastics

When Zuzka was a child, gymnastics was her favorite sport. Although she had a rare kidney condition, her mother denied letting her do sports since her doctors advised against any physical activity.

Zuzka Light

Despite having no formal training in gymnastics, Zuzka wished she was one. She would sneak off after school to attend gymnastic classes without her mother’s knowledge.

After winning a competition, Zuzka went on to become a professional photographer. At this moment, she told her mom what she was doing after school and showed her the trophy she’d won.

As a result, Zuzka’s mother, instead of encouraging her to continue, made her give up gymnastics altogether.

Sports Instructor

Even though she did not have much time for gymnastics, she still wanted to be active with her schoolmates. She did a lot of bike riding and swimming instead. Zuzka says, “Being active was just something I always really liked”.

After living in the Czech Republic for many years, she obtained a certificate in aerobics, but soon she became bored with it and began to teach spinning instead.

Later on, Zuzka began practicing martial arts, more particularly Musado, a Korean martial art.

Moving To Canada

With Zuzka having moved to Canada and married, she didn’t have many choices for keeping fit and in shape besides working out at home.

It then occurred to her to think about other individuals in a similar position. She recognized that they may not have access to a gym or to the outdoors.

During this time, she came up with the idea for a blog to help others work out at home. Her own workouts are the subject of her blogs, which she has been trying to improve upon since she started them.

Zuzka Light

Creating Body Rock

As such, Zuzka decided to take things a step further with her husband by forming a company called BodyRock. Her videos showed Zuzka doing exercises at home with her own weight, as well as sharing healthy cooking recipes and giving advice on how to live a healthy lifestyle.

Despite her best efforts, things weren’t going as Zuzka expected. During the filming of the show, her husband tried to get her to show more cleavage, bend over in front of the camera, and other sexually oriented performances to inspire more viewers to watch.

As long as she remained true to herself, Zuzka wished to keep her dignity. As well as being respectable and open to all age groups, she wanted her online program to be equitable. However, her husband had other ideas.

It took her some time to realize that the business and the relationship weren’t going in the right direction. After a few months, she realized her husband was only concerned with monetary gain and not with the respect of his wife.

Online Bullying

She began receiving slanderous comments about her online from her husband soon after she decided to leave him. Her husband often referred to her as manipulative and controlling.

Throughout Zuzka’s life, all she ever wanted was respect, care, and understanding from her partner. However, her husband continued to try to destroy her career, which she had so desperately tried to establish.

Fresh Start In Fitness

In the midst of losing hope, Zuzka reached out to Darren from Watch it now entertainment and told him what had happened. During an interview, she asked him if he wanted to be her business partner for online fitness. There was strong chemistry between them right away.

Zuzka Light

As a result, Zuzka received a full working visa for the USA shortly after being hired. A dream came true for her when she started working for an organization that considered her values and opinions.

Her Zuzka Workouts Of The Week (ZWOW) videos went viral within hours of their release. In making the best life for herself possible, Zuzka now works even harder than ever to live the best life she can through her first passion and love – exercise.

Home Workouts

In addition to her home workouts, Zuzka is known for her fitness programs. It will be much easier for her to stay at home and do a quick 15-minute workout than to be in a crowded gym.

Also, she enjoys going on long bike rides and participating in other fun activities.

In creating her workouts, she takes a little bit from everything she’s learned over the years and combines it with workouts that get her heart pumping.

As Zuzka declares, “I will cover strength, cardio, flexibility, and mobility along with general conditioning in one short workout.”

Since Zuzka Light is a bodybuilder, she makes sure that her workout routine is always on point and that she gets a good workout for all parts of her body. As a result, we saw that she takes her time exercising all parts of her body separately. We will discuss some tips she gives to her fans in the next section.

Zuzka Light Diet Plan

In addition to having her own comprehensive meal plan, she also has one for her clients. In her words, the plan is, “This meal plan is a comprehensive guide for those who want to burn fat, get lean, improve their metabolic health, and/or lose weight and fat. It’s based on the latest nutritional research, logic, hard-earned lessons, and my own personal diet approach. I’ve been following the core of this diet for a few years. But this new meal plan represents the latest changes I’ve made in my own diet that have helped me to achieve dramatic improvements in my health, body composition, and exercise performance. In this plan, you’ll get all the information you need, to lose fat and keep it off. Not only will you lose fat, but adopting this diet as a lifestyle will also help slow down the aging process, improve your skin elasticity, and boost your energy and immune system.”

Workout for abs:

Exercise mat, medium-weight kettlebell, and jump rope are the only tools necessary for this workout. She recommends that you start with an 18-pound kettlebell if you are a woman new to fitness. A 26-pound kettlebell is perfect for women with strong muscles. If you’re a beginner or an average guy, you should start with 35 pounds of kettlebells. A 44-pound kettlebell would be ideal if you’re strong or advanced.

Although this workout only takes 15 minutes, it is incredibly difficult. Make sure you push yourself beyond your comfort zone during this workout.

Zuzka Light

Make sure you don’t stop until the 15 minutes are up. After you’ve completed 15 minutes, make sure to write down how many rounds and reps you completed. Make sure to try to beat your score the next time you do this workout.

There you have it, Zuzka Light’s diet plan that she follows every day. She constantly changes her diet plan, so what we discussed was merely a sample meal plan. However, she makes sure to eat a variety of foods so that she gets all the nutrients she needs for her workouts. In the next section, we will see some of her diet-friendly recipes.

Zuzka Light Recipes

In this section, we will discuss some of the recipes that Zuzka Light incorporated in her diet as well as recommendations to her clients too. Her diet recipes are super healthy and she has even listed out the macros for each recipe. She has created this diet plan as it is keto-friendly. So check out some of her recipes.

Easy And Fluffy Keto Bread

Ingredients

6 Large Eggs (separated)
1 1/2 cup Blanched Almond Flour
1/4 cup melted unsalted butter
3 tsp baking powder
1/4 tsp Cream of Tartar (optional)
1 pinch Himalayan salt
6 drops Stevia

Instructions

1. preheat oven to 375F degrees.
2. Separate egg whites from the yolks and beat the egg whites together with a Cream of Tartar until you get soft peaks.
2. In a mixing bowl (or a food processor) combine the egg yolks,1/3 of the beaten egg whites, melted butter, baking powder, and salt. Mix well.
3. Start adding the almond flour to the egg yolk mixture 1/4 cup at a time until all 1 and 1/2 cup is in and well combined.
4. Add the rest of the egg whites and mix very gently until fully incorporated.
5. Pour the mixture into a greased (buttered) loaf pan. It could be 8×4, or 9×5. They both work.
6. Bake in the preheated oven for 30 minutes. Check with toothpick, if it comes out clean, the bread is cooked through.

Low Carb Gooey Peanut Butter Brownies (FM)

Ingredients:
4 oz (113g) Dark Unsweetened Chocolate Bar (I used 100% cacao)
1 cup almond flour
5 eggs
2 1/2 cups powdered Erythritol (I use Swerve)
1 pkg. (8 oz) Cream Cheese (I use Philadelphia Original)
1/2 cup creamy peanut butter
1/4 cup creamy almond butter
1 tbsp coconut oil
3/4 cup unsalted grass-fed butter

Instructions:

  1. Preheat the oven to 350F. Line a 13 x 9-inch baking pan with parchment paper or foil with the ends extended over the sides.
  2. Break the chocolate bar into small pieces and microwave it in a large microwavable bowl with the butter on high for about 2 minutes. Stir until the chocolate melts completely and blends well with the butter.
  3. Add 2 cups Erythritol and mix well. Then stir in 4 eggs. Add the almond flour, mix until well combined, and pour the mixture into the prepared baking pan.
  4. Melt the cream cheese in the microwave for about 40 seconds on high and then mix it in a large bowl with coconut oil, peanut butter, almond butter, and 1/2 cup erythritol. Stir in the remaining egg and mix well until smooth and well combined.
  5. Drop the peanut butter mixture in spoonfuls over the brownie batter and swirl gently with a knife. Bake for 35-40 minutes in the middle of the oven. Don’t overbake. A toothpick inserted into the middle should come out with fudgy crumbs.
  6. Let the brownie cool down for about 20 minutes and then use the foil or parchment paper handles to take it out of the pan before you slice. You can eat your brownies warm or enjoy them at room temperature. Store covered in the refrigerator.

Macros:
Calories: 4,568.4
Carbs: 110 g
Net Carbs: 78.9 g
Fat: 413 g
Protein: 139.4 g

Zuzka Light

Coconut Cinnamon Berry Smoothie with Fat Burner (FM)

Ingredients:
1 portion (1 pocket) Pre-Workout Protein Blend with Fat Burner
1/2 cup coconut milk
1/3 cup goat kefir
1 tsp Maca powder
1/2 tsp cinnamon
2/3 cups frozen blueberries
1 tbsp unsweetened coconut flakes
1 tbsp walnuts

Instructions:

  1. Preheat oven to 325F degrees and toast the coconut flakes and walnuts for about 3-4 minutes until the coconut turns golden brown.
  2. Add the rest of the ingredients into a high-speed blender and mix until smooth. Pour into a 13oz glass and top with toasted coconut flakes and walnuts

Macros (does not include Pre-Workout):
Calories: 239.8
Carbs: 27.9 g
Net Carbs: 20.9 g
Fat: 13.7 g
Protein: 5.4 g

Zuzka Light

Smoothie for Gorgeous Skin (FM)

Ingredients:
1 orange
1 large carrot, scrubbed
5 frozen medium size strawberries
1-inch fresh ginger
1/4 tsp turmeric
1 tbsp Swerve sweetener
1/2 cup ice

Tip: if you want to add some fat-burning properties to this smoothie, you can add Pre-workout Protein Blend with a botanical fat burner. 

Instructions

Combine all the ingredients into a high-speed blender and blend on high until smooth. Drink right away.

Macros:
Calories: 114.5
Carbs: 27.8 g
Net Carbs: 20.6 g
Fat: 0.6 g
Protein: 2.4 g

That was all about the recipes that are super healthy and which you can try and incorporate into your diet plan too. In the next section, we will also learn some of the tips that she shares with her fans which will help you stick to your diet!

Zuzka Light Diet Tips

In this section, we will discuss some of the tips that Zuzka Light shares with her fans as she likes to stick to her diet. Zuzka Light gives forth many tips because she believes that diet is one of the main parts of staying healthy and fit in one’s life. Thus you can read all her tips in this section below.

SLICE THE SUGAR

In fact, she suggests beginning with the most basic nutritional change you can make: eliminating sugar from your diet and lowering your overall carbohydrate intake. It will take some time for your body to stop craving sugar since it is addictive in nature.

Sugar is something she dodges at all costs. When it comes to sugar, everything gets destroyed. You’ll have bad skin, a bad mood, and you’ll have bad abs. Her sweet tooth doesn’t extend to chocolate or ice cream. When she bakes, she never adds sugar to the recipe. In its place, she uses agave or a natural sugar alternative. Make your body resistant to sugar cravings.

Zuzka Light

Remove sugary, honey, maple syrup, cereal, yogurt, low-fat dairy, bread, pasta, and fruit high on the glycemic index from your diet. Try to eat the majority of your food from vegetables, meat, poultry, fish, eggs, full-fat dairy, nuts, seeds, and fruits that are low on the glycemic index.

KEEP THE GOOD CARBS

She is perfectly fine to enjoy sweet potato, some quinoa, or a slice of whole-grain bread, but always makes sure she earns those feasts through high-intensity exercise. In order to store energy, she eats higher-carb foods immediately following her workout. The higher-carb foods help her maintain a low body fat percentage while satisfying her hunger.

Plan as if it were a lifestyle and you’ll follow it seamlessly. Identify foods that you like to eat and that will keep you lean by developing a nutrition plan. Adopt this lifestyle and you can maintain your low body fat proportion forever!

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