Treating yourself good doesn't necessary means that you have to spend a day at the spa, on the massage table or wait hours at the beauty salon. Most of the time with our busy schedules and hectic lifestyles, we can barely make it to the market. Therefore I have learned, that even if I only have few hours a day to spare on myself, I can still insert for example a simple beauty treatment for my fingernails & hands. This procedure will not only enhance the appearance of your nails but also help your nails look healthy & strong. Here are the simple steps of how you can give a french manicure to yourself at your own convenience, while listening to your favorite music station or watching your favorite show.  

 To give yourself an amazing looking manicure, make sure that you have all the right supplies. You don't need to spend ton of money on the most expensive products, unless it makes you feel better of course. I buy my french manicure kit from Sally Hansen which cost about $8 and lasts me for couple months. You can buy a fancy nail block from Sephora, or you can get a plain white one from any drug store. The other important thing for your home made French manicure is a small flat brush for eyebrows, except that you'll be using it for correction of the white tips of your nails. I would also suggest to get a little cuticle nipper for dry dead skin around your nails and cuticle pusher to give your nails a cleaner, healthier look. You might have to go shopping to get all these things, but the next time you will want to give yourself a manicure, you will already have everything that you need. The Nail polish and remover can damage many surfaces so do not forget to cover the table with some tablecloth or paper. 

 Remove your old nail polish and even if you don't have any on still use a cotton balls and polish remover just to make sure your nails are perfectly clean and ready to go. Use a nail filer to create a smooth nails. You can also buff your nails, using a block buffer to smooth out the ridges and even out the surface. The block from Sephora has the buffer as well. 

You can do a homemade scrub for your hands with organic cane sugar (or brown sugar) with a little bit of olive oil and fresh lemon juice. It helps to make your hands nice and smooth, and rejuvenate the skin. 

Give your hands a gentle massage and rub the skin around your fingernails.  It's relaxing and it will make your hands smooth and rejuvenated. 

Soak your nails in a warm lemon water for a few minutes. The water will help to clean your nails, loosen any hidden dirt and wash off the dust left from filing, buffing, and scrubbing. Also the water will soften your cuticles.

 Next thing you want to do is to use a cuticle pusher and gently push back the cuticles. do not put too much pressure on and do not force them back.

 Clip off any dead excess skin with the cuticle nipper. 

 Now that you cleaned your hands and nails it's time to make the nails pretty with the nail polish. You will need the white nail polish, nail polish remover, and the small flat brush. 

Paint your nails tips with white polish. It should be apply to exact point where the whites of your nails stop, but don't worry too much about being precise. You will use the flat brush to make the line nice and smooth. 

This is the perfect shape brush to use to smooth the white line. It takes a little bit of practice, but don't worry, it's very easy. 

It's important to keep the brush damp with the nail polish remover, so that you can basically erase and smooth out the white nail polish.

I always damp it, erase, and then wipe the brush into a paper towel. You may have to repeat this exact sequence couple times for each nail. 

Add a clear top coat to protect your nails from any scratches or damages. The top coat will also help to maintain the manicure much longer, and it adds a glamorous shine to your already perfect manicure. 

Now sit and relax and give yourself at least twenty minutes before you do anything else to ensure your nails are absolutely dry. You can massage a little bit of olive oil into your cuticles to keep them from getting dry and keeping the nice clean look. Your manicure is now complete and ready to be admired by you and others. Hope you have enjoyed and got to practice these few quick tips how to DIY French Manicure at home and are feeling relaxed and pampered. 

The post Do it Yourself French Manicure appeared first on Zuzka Light.

Changing the everyday environment and stepping out of our comfort zone, can be incredible boost to our mental and physical health. For example, if you are walking to work or gym and taking the same, repetitive path every day, you might want to consider changing the route a bit. Scientific research has shown that changing the daily route to work, school or even to the store can prevent Alzheimer's disease. Of course, you will as well prevent boredom and widen your chances to meet someone new every day, therefore your socializing and perhaps even dating skills will start improving.

 Beside changing the every day walk, learning something new may just turn out to be one of the most rewarding things that we can do for our minds. If it's learning a foreign language, taking a piano lesson or trying out a new workout, each time you learn something new, your brain makes a new connection. Over time the more of these connections you make the more efficient your brain is and it becomes much better at processing information. We have the ability to improve our thinking and memory. Keeping our brain sharp will mean improved cognitive memory and making better decisions. When we are able to solve problems better our life's won’t be filled with so much stress and we will be able to manage the day to day better.

 Changing the workout routine, is as well an important way to effect your brain and mind activity. Researchers have found that even just a bit of a different exercise every week can improve our mental focus and performance for any challenging task you face that day. New workout routine that requires coordination and new foot moves puts a little stress on your brain cells to help them grow. Complicated activities may also improve your concentration skills over the short term even better than more regular workouts. Besides, exercise can lift your mood, helps to fight depression, and makes the brain age more gracefully. This is one of the reasons why I'm changing up my workout routines on a daily basis and adding new workouts to the Zgym weekly, so that you are constantly adjusting to new moves. 

 Sometimes change can be overwhelming and life can be moving much faster then we would like it to. Including any dramatic changes might not sound like the best idea. Therefore, we need to embrace the small changes and learnings in our daily lives. When you proactively welcome change, learn and practice new abilities, you'll start feeling that your life is becoming filled with more calmness, peace, and courage. Change can be your greatest teacher, but only if you give yourself permission to learn from it.

The art of life is a constant readjustment to our surroundings~Kakuzo Okakaura

The post Embrace The Change appeared first on Zuzka Light.

As you may already know, Jesse and I went to New York last week for a few days to combine vacation and business. It was my first time to see the Big Apple so it was all new and exciting for me. I had a lot of meetings there with publishers and some other people for different opportunities, so we had to rush through the city every day to get everything done and  to do some sight seeing. 

We stayed at the Citizen M hotel which was very hip and artsy and a walking distance from the Times Square. The stuff was very friendly and we had absolutely no complains. 

The hotel room was very small but I loved the California King Bed that stretched all the way across the room and right in front of the large window. 

This was the view from our hotel room.

 We took the tour bus to go around the city which saved us a lot of time and we actually learned some new things about New York, so it was totally worth it. 

 We fell in love with Central Park and decided that if we ever move to New York, we better have an apartment with a great view of the park. Which means that first we have to become millionaires, before we can even entertain this idea.

Just imagine having an apartment all the way at the top of one of those beautiful buildings. With your own roof top, where you can have a garden, barbecue, and a lot of fun. 

So we walked through the Central Park and took a picture in front of this creepy bridge. We called them creepy because there are a lot of movies where people get attacked right when they're walking underneath one of the bridges in Central Park.  

 On a positive note, we ran into one of my followers. That can get creepy as well sometimes, but not this time She was a very sweet young girl that recognized me as soon as I did a burpee in front of the fountain. I really love when people recognize me and say hi to me. Only men can make me feel awkward I noticed. I guess they don't realize that women may get intimidated by being approached by them. 

Just imagine someone like this trying to say hi to you in a park I would run away, wouldn't you? Don't worry this is not some weirdo in Central Park, this is the love of my life

 Here we are on the ferry that took us to the Statue of Liberty. We took the wrong one tho and ended up going with an Asian group so everything they were saying into the loud speaker about New York and the Statue was in Chinese. I had to do my homework afterwords and google all the important info. 

 Jesse made me hold the Statue of Liberty, because I kept saying that I thought it would be bigger.

We took a picture of the Brooklyn Bridge from the Ferry, but unfortunately we didn't get to walk on the bridge, so that's on our list to do when we go back to New York.  

Here we are at top of the Empire State building taking selfie just like everyone around us using the mirror. 

And another selfie. As you can see it's a little windy up there  I can't help thinking how cute we are together. Sometimes I wonder what is it going to be like 20, 30 years from now.  It won't probably be much different. I will be that old lady that drags him to places and makes him take selfies with me and he'll be annoyed but will do what I want anyways, because he know it makes me happy. 

Did you know that you can't film yourself doing a Burpee on the Empire State building? We shot a Burpee and the security made us delete the footage! I was so disappointed that we just had to sneak one in at least on the stair case inside. You can see the burpee in my latest 5 minute Kettlebell Swing Workout. I challenge you to do a video of yourself doing a burpee on the top of the Empire State Building! You would have to be really sneaky or be friends with the security guys. 

The view was incredible from the top, and the Empire State building has a great history worth to read about. 

As I mentioned we were super busy and had several meetings with different publishers. Here is Jesse walking with my agent right next to him.

 I know, it's a shock to see Jesse dressed up like this. No flannel, no Dickies and no Timberland boots. I have to say that I really enjoyed seeing him in this outfit. 

Here is my leg and Jesse in one of our meetings.

 This is me and my agent, and a good friend, taking a selfie in one of the publisher's office. It was at the very top of the famous Flatiron Building.

 This is the Flatiron which was the first groundbreaking skyscraper. It used to be the tallest building in New York. It was opened at 1902. 

This is the view from the top of the building. That's a pretty good view from an office. 

And this is the cool staircase. It wouldn't be so cool if the elevator wasn't working and you were already late to work. I can't decide what's worse, if this scenario or being stuck in LA traffic and being late to work.  

 If you want to drive your boyfriend or husband crazy, then you have to take him to Serendipity 3 and act as if it was the most romantic place on earth.  I really wanted to go there, just because I saw the movie with John Cusack. First of all we had to wait an hour to be seated and secondly it's really tacky inside.

It's really nothing I expected, but I still wanted to get their famous frozen hot chocolate sundae.  

  It was really delicious. It was so good that I didn't want to share it and argued with Jesse that in the movie they each had their own sundae. 

  Jesse at least got to enjoy his favorite dessert. Hot apple pie with vanilla ice cream.

Then we took the Roosevelt Island Tramway which was fun and Jesse took this awesome picture of the view and a yacht cruising on the East River. 

Our very last thing to see was The Plaza Hotel. This hotel was in many movies. One of the movies will make you want to spend Christmas there, watch tv and order a room service. Which movie are we talking about? Leave your answer in the comments below. 

 
That's all from our trip to New York. We had a lot of fun and I hope we'll be traveling soon again.  I need to do more Burpees around the world! 

Zuzka & Jesse 

The post Our Trip to New York appeared first on Zuzka Light.

The raw food diet became quite popular after celebrities such as Demi Moore actively preached the benefits of it.  It’s a deceptively simply diet that focuses on eating foods that have not been cooked in any way, shape, or form.  Strict raw foodists insist that cooking our foods renders them toxic or strips them of their nutritional value.  That means that any type of heat - be it a grill, an oven, a microwave - are out.  However, foods can be prepared using appliances such as dehydrators or blenders as long as no actual cooking takes place.

Much of the raw food diet consists of primarily eating fruits, vegetables, nuts and sprouted grains.  Some raw food diets even go so far as eating raw meat and eggs – a practice that should honestly be avoided given the potential of consuming harmful bacteria such as salmonella or, worse, E. coli. 

The high amounts of fruits and vegetables in the raw food diet make it incredibly high in essential nutrients and vitamins.  Natural raw foods are also low in calories, sodium and sugar.  This makes the diet, potentially, an ideal one for losing weight.  The lack of saturated fats and processed sugar of any kind is a definite high point of the raw food diet. 

Unfortunately, aside from nuts, protein is hard to come by.  Vegans and vegetarians can easily find an abundance of protein in beans and legumes, but these require cooking.  For building lean muscle at the Zgym, the raw food diet can be quite limiting.  As many of you already know, protein is essential for building muscle.  Also, the lack of carbs in the form of healthy grains and legumes doesn’t allow our bodies to effectively fuel up and recover before and after workouts. 

The argument raw foodists make that cooking destroys nutrients and makes food toxic is not a very convincing one either.  According to Dr. David Katz at Yale University, the enzymes found in fruits and vegetables raw foodists claim cooking destroys are naturally eliminated by our digestive process anyway.  Also, while it’s true that eating some foods in raw form is more beneficial from a nutritional standpoint, some foods are actually more nutritional when cooked as well.  Dr. Katz points out that foods such as tomatoes and eggs are more nutritious when cooked.  And, of course, as I said earlier, Dr. Katz insists that cooking is the best method to insure that we’ve rid our food of potentially harmful bacteria.

Have any of you tried the raw food diet?  What did you like or dislike about it?  Share your thoughts with me.  

The post The Raw Food Diet appeared first on Zuzka Light.

Ugly days is something that affects most people and more commonly women. Actually if you are a human, there is a 99.9% chance that you've already experienced and ugly day. I'm sure you'll be able to relate when I describe what exactly an ugly day is. It's on that day, when you find yourself in front of a mirror nitpicking everything about the way you look. You're either feeling too fat, or too skinny, or maybe there's something about your face that you don't like. You're just not feeling pretty and it's bringing you down. You think there's something wrong with you and you may even feel worthless. Suddenly it's starting to make sense that if you were not so fat, ugly, skinny, or had that big nose, you'd be happy. So you start to plot how to fix that. That's when everything can go really, really wrong. People start to obsess about the way they look and before they know it, they develop body image disorders, eating disorders, anxieties, etc.  

That's why it's important that we deal with ugly days in a healthy way and take them for what they are - only ugly days. I really love Audrey Hepburn's Quote - "Happy girls are the prettiest girls". There is so much wisdom and truth in this simple sentence. If you think about it, have you been ever concerned about the way you look, when you were laughing with your friends, or playing with your kids, or doing the sport that you love? Of course not. During the happy moments of our lives, we all are the most beautiful and confident people in the world. And this is my quote: "happiness is confidence without effort".  Confidence is what makes people charismatic and attractive, and that's why you have to believe in yourself and be proud of who you are, right? Well, that can take a conscious effort at times, but when you're happy, your'e already confident and charismatic by default. 

So the next time you have an ugly day, just realize that there is nothing wrong with YOU. Maybe you're bored, or maybe you don't like your current job. You are beautiful, you're just not having fun for whatever reason. Try to think why you're not having fun and what can you do to fix that. Just remember that all you are experiencing is nothing more than an ugly day and there are always so many happy days to come. 

Best,

Z.

The post How to Deal With Ugly Days appeared first on Zuzka Light.

I don't mean to brag, but I do get compliments about my skin and complexion a lot. I believe that our genetics play an important role to a certain extent, however if you take a good care of your skin, it's going to help a lot just like regular exercise and healthy diet. All those things combined can slow down the aging process, and reflect on your skin and complexion. 

I believe in the very basics when it comes to skin care. Don't go ever to sleep with your make up on, and use gentle peeling daily to get rid off all the make up, dust, and dirt your skin collects during the day. I've tried different products and right now I'm using Onsen. I wanted to show you how much of a dead skin and dust you still have on your body even after taking a shower and washing with regular soap. 

So right after taking a shower I apply the Daily Choice Peel onto my dry skin, and leave the gel on to dry for about 15 seconds.

Then I massage the peel off with a circular motion and that's when you start to see the dead skin coming off. It's kind of gross, but if you want your skin to glow, you have to get rid off the old layer. 

The second step is to apply the Milk Lotion Cleanser that will hydrate and soften your skin. 

You can clearly see all the dirt that came off of my arm after I had a shower. That doesn't mean that I don't know how to shower, people. That means that daily peel is what really helps you to get clean. And it rhymes. If you take care of your face, neck, and cleavage like this every day, eat healthy and exercise, you'll be very happy with they way you look. The reason why I'm mentioning neck and cleavage is because those are the parts of your body where your skin is very soft and sensitive and if you don't start taking care of it now, it will become visible as you get older.

Here are the products from Onsen I'm using right now. It's a luxurious brand, which is nice to treat myself with every once in a while, however, there are many other products of a high quality that are not as pricy. You just have to try and see what works for you. 

Have a great day and I'll see you soon!

Z.

The post 2 Basic Steps For Perfect Complexion appeared first on Zuzka Light.

Welcome back to the ZGYM!

This week I have for you brand new workouts wrapping up week 4 of our ZGYM Kettlebells!

In my ZGYM, remember, if you're looking for other schedules to follow, pick any week in the ZGYM under "weekly schedules".  This week I am switching up the schedule, where your new workouts will be scheduled for Monday, Wednesday, and Friday! 

Workouts this week are: 

Kettlebell Series Workout  #10

Kettlebell Series Workout  #11

Kettlebell Series Workout  #12

Weekly Online Workout Schedule for: Monday 8/11 -- Sunday 8/17

Monday: Kettlebell Series # 10 - Pace yourself through this workout! Motivate yourself for the rest of the week!

Tuesday: ZWOW 89 - Did you beat your time from the last time you did this workout?

Wednesday: Kettlebell Series # 11 - Beginners! Watch me complete this workout before you get started! Pace yourself through this workout and try to do as many reps as you can. Intermediate and advanced: No excuses you can go at your fitness level and push push push! 

Thursday:  Rest Day!  

Friday: Kettlebell Series # 12 - This is the last of our series! Give it your all!

Saturday: Zyoga # 6 - Release any tension in your body and focus on tightening your core!

Sunday: Relax your body today! Maybe do one of my yoga routines to stretch out your entire body! Click here: ZYOGA 

Fitness Levels:

• Beginner WarriorZ: If you do not feel comfortable yet to try my Zshreds or ZWOWs, I have many beginner workouts for you to start with. Just click beginner workouts once you're logged into the ZGYM.
  

• Intermediate WarriorZ: For any workout you choose to do with me, it doesn't matter if it takes you longer than others to complete, it only matters that you push yourself to complete it.  If you need to cut down the # of reps or modify the exercises, you'll still see amazing progress as long as you are performing at your maximum effort! 

• Advanced WarriorZ: If you're an advanced athlete and have been working out with me for a while then hopefully you're able to keep up with me through the workouts.  Aim to use the same weights I use, keep the same rep scheme I do, and complete the workout in the same amount of time.  If you can't keep up, don't get discouraged because there is always room for improvement! 

• Extreme WarriorZ:  Even if you feel like you're really fit that doesn't mean you don't have room to improve!  You can always aim to be faster, stronger, leaner… challenge yourself with heavier weights or add an extra round to your workout, as long as you're always pushing yourself to do better than you did before, you'll see the results. 
  

Ciao,

 Z!

PS: I  want to encourage you to spread the word this year! Will you be my ZGYM Ambassador?! Give your friends and family a month ZGYM!

The post Last week of ZGYM Kettlebells | Week of August 11th appeared first on Zuzka Light.

Recovery is an essential part of working out.  Muscles do not grow and our stamina does not increase as effectively without proper diet and rest.  Not allowing our bodies to recover properly can and will have a negative impact on our workouts over time.  If your workouts are plateauing or getting worse, you may even need  more rest than usual. Here are five important tips to follow after an intense day or week at the ZGYM. 

Proper Hydration – drinking plenty of fluids is vital for fitness and wellbeing.  We are, after all, mostly water.  Drinking plenty of water is important before workouts as well as after workouts.  If you’re not sure what to drink, stick to water.  Juices and sports drink are fine in limited amounts, but they are also high in sugar so be careful. 

Sleep – Proper sleep seems obvious, but with our hectic schedules, a good night’s sleep often seems impossible.  It isn’t and it shouldn’t be.  We make time to workout out so we need to make time to rest as well.  Naps are good idea if you failed to get a full eight hours of sleep.  Remember, half the world enjoys daily siestas!    

Stretch – Stretching after a workout keeps muscles loose and limber and increases mobility by increasing range of motion.  It also helps with muscle soreness and stops our bodies from tightening up after a workout.  While it’s not necessary to be as a flexible as a ballerina, try stretching for fifteen to twenty minutes after a workout or before going to bed.

Massage – Whether you go to a professional masseuse or foam roll at home, massaging our muscles not only soothes aches and pains after a workout, but also helps to increase circulation which aids in recovery.  As with stretching, massage increases mobility and loosens up tight spots in our bodies such as between our shoulder blades and along our IT band on the outside of our thighs.

Diet – Alongside sleep, diet is perhaps the most important aspect of recovering from a workout.  After an intense workout at the ZGYM, your body needs to refuel and refuel properly.  Don’t reach for that bag of chips or a slice of pizza.  Focus on eating whole, non-processed foods as much as possible.  Become friends with fruits, vegetables and lean meats and avoid eating too much salt and sugar.  Foods high in sugar, trans fats and preservatives slow us down and do little to help our bodies become fit and strong. 

The post Five Workout Recovery Tips appeared first on Zuzka Light.

Some of us consider a massage relaxing, but not necessarily therapeutic.  Sure, it may feel good, but its benefits are often judged in the same way as a manicure or a trip to the salon.  The truth is a proper massage done by a professional has a bunch of therapeutic benefits for our physical bodies as well as our mental and emotional wellbeing.

Pain Management – Massage therapy is an effective way to manage pain, especially back pain, without the use of medications.  According Dr. Dan Cherkin who headed a recent 2011 study published in The Annals of Internal Medicine, proper massage can be as effective in helping manage back pain as yoga, acupuncture and painkillers.  Massage can also help counter the effects of headaches caused by tension or migraines, labor pains and certain types of arthritis. 

Better Sleep – If you’ve ever dozed off on the massage table there’s a reason for it.  Massage improves our sleep.  In fact, some studies indicate that massage therapy increases our delta waves, an important brain wave associated with deep sleep. 

Workout Recovery ­– If you’ve been at the Zgym long enough you’ve experienced your share of sore muscles.  Massage therapy is one effective way to increase circulation around our sore muscles and aid in the recovery process.  Massage therapy also helps with muscles that tend to tighten up over time such as our backs and the outsides of our legs.  Tight muscles not only cause pain, but can also lead to injury.  Our muscles should be strong and sexy, not rigid and stiff.  Massage, alongside stretching and mobility work, is a great way to keep our muscles supple. 

Helps With Anxiety and Depression – Numerous studies show massage therapy reduces the level of cortisol in our bodies.  Cortisol is considered a stress hormone.   It is usually released in our bodies during moments of anxiety and stress including depression.  Part of the reason a massage feels so relaxing is because, physiologically speaking, it is. 

If you’re pressed for time and can’t always make an appointment with your massage therapist, learn how to foam roll.  Some of you warriorZ may be massage therapists as well.   Share your insights with me.  I’d love to hear your feedback on massage therapy. 

The post Four Reasons To Get A Massage Now appeared first on Zuzka Light.

Hello there Warriorz!!!

I’m sooooo excited to introduce a new workout this week in the ZGYM!  We just finished our Kettlebell Series, and now we’re beginning a brand new routine – the Yoga Cardio Series!!

My Yoga Cardio Series is different from any normal yoga routine.  I incorporated aerobic workouts that’ll make you burst with energy and have you dripping with sweat.  This routine is great for everyone, so let’s loosen up and give it a go!!

Workouts this week are:

Yoga Cardio Series Workout # 1

Yoga Cardio Series Workout # 2

Yoga Cardio Series Workout # 3

Weekly Online Workout Schedule for: Monday 8/18 – Sunday 8/24

Monday:  Yoga Cardio Series Workout # 1 – If you’re new to Yoga Cardio, make sure to pace yourself.  I want you to get a hang of things!

Tuesday: Zshred # 44 – Try to do as many rounds as possible!  Yes, this is an AMRAP!

Wednesday: Yoga Cardio Series Workout # 2 – It’s time to try your hardest and get through this amazing workout!  I want you to sweat, get results and succeed!!

Thursday:  Rest Day!

Friday:  Yoga Cardio Series Workout # 3 – TGIF!  I want you to reach a level that you haven’t before!  Don’t limit yourself – you can attain any goal you put your mind to!

Saturday: ZWOW # 113 – This is a 15-minute routine that uses your bodyweight only.  Are you up for the challenge?

Sunday: Relax today!  Maybe do one of my yoga routines to stretch out your entire body!  Click here: ZYOGA 

Fitness Levels:

• Beginner WarriorZ: If you do not feel comfortable yet to try my Zshreds or ZWOWs, I have many beginner workouts for you to start with. Just click beginner workouts once you're logged into the ZGYM.

• Intermediate WarriorZ: For any workout you choose to do with me, it doesn't matter if it takes you longer than others to complete, it only matters that you push yourself to complete it.  If you need to cut down the # of reps or modify the exercises, you'll still see amazing progress as long as you are performing at your maximum effort! 

• Advanced WarriorZ: If you're an advanced athlete and have been working out with me for a while then hopefully you're able to keep up with me through the workouts.  Aim to use the same weights I use, keep the same rep scheme I do, and complete the workout in the same amount of time.  If you can't keep up, don't get discouraged because there is always room for improvement! 

• Extreme WarriorZ:  Even if you feel like you're really fit that doesn't mean you don't have room to improve!  You can always aim to be faster, stronger, leaner… challenge yourself with heavier weights or add an extra round to your workout, as long as you're always pushing yourself to do better than you did before, you'll see the results. 

Ciao,

 Z!

PS: I  want to encourage you to spread the word this year! Will you be my ZGYM Ambassador?! Give your friends and family a month in the ZGYM!

The post ZGYM Weekly Schedule | Week of August 18 appeared first on Zuzka Light.

It's hard to believe that I've been living in LA for 3 years already! Those of you who have followed me since I started making workout videos know my career has taken me all over the world. I still love to travel, but it feels good to be somewhere long enough to settle down and call home. I love living here.

When Uniqlo reached out to me for an interview about my experience living in LA I immediately said yes! We spent the day shooting, talking about my daily routine, favorite parts of the city and what I do with my free time. I had a lot of fun with it and have been eagerly waiting for it to be up so I could share it with all of you!

Watch the interview below and let me know if you guys would like to see more videos like this.

The post Where is home for you? appeared first on Zuzka Light.

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The post ZGYM Weekly Schedule | Week of August 25th appeared first on Zuzka Light.

You may have already heard about the controversy around the new movie Scooby-Doo:Frankencreepy. One of the main characters beautiful Daphne is "cursed" and goes from her size 2 to size 8 and basically becomes obese, and is horrified by the curse - which is the reason why is this movie being accused of fat shaming. As the movie goes on, Daphne realizes that she was being shallow and superficial, and that her boyfriend Fred didn't even notice or cared about the change. This gives the story a deeper meaning, and a positive spin, which is exactly what the authors were aiming for.

I personally believe that non of the authors meant to be insulting and that fat shaming was not their intention. However some critics and viewers still see the negative, because of the fact that the sudden weight gain was a "curse" and for Daphne's initial reaction. So while the intention was to teach kids not think superficial and that beauty is in the eye of beholder, it is undeniable that the extra weight was perceived as something very negative and unattractive.

It reminds me the french series of 5 popular historical adventure movies about Angelique. She was forced to marry Jeoffrey Comte de Peyrac who was "old" (probably 10 years older than her), had a huge scar across his face, and a limp. She was at first totally disgusted by him, but once she get to know his personality and character, she fell in love with him. If you compare these two movies, there is a similarity. His appearance is like a curse to him, but true love suddenly changes everything and the scar or limp no longer matters to him or the love of his life. Is it considered limp shaming or scar shaming?  I don't think so. Again, the authors wanted to show the power of love and acceptance. 

The problem is, that we're currently dealing with an epidemic of lifestyle diseases that lead to obesity. The numbers of American's that are overweight or obese skyrocketed in the past decade to 70% of the population. There is so much pain associated with this problem that It became literally a sore subject for the entire society. In my opinion, now is the time to be supportive of each other more then ever and while I truly believe in nothing but good intentions of the authors of Scooby-Doo, I think they could have come up with a curse that had nothing to do with such a sensitive topic. She should have turned into Shrek. I'm just giving an example. 

Bottom line is that there is no shame in the size or shape of your body. If you are sabotaging your health by eating crap and sitting by the TV all they long, and being lazy, then yes, shame on you. If you are a mean person, shame on you. Yes, I do judge people by their behaviors. There you go, I admit that. However I also think we should not be judging ourselves and each other by our appearance but rather by our actions and efforts. If you are someone who is actively trying to make a positive change in your life, and the life of your loved ones, you have my respect no matter what size of jeans you're wearing. I admire everyone that cares and strives for better and healthier lifestyle.

When it comes to attractiveness, there are plenty of curvy women and bigger size men with irresistible charisma, that know how to carry themselves, so it's really more about, what kind of person you really are? There is no way to tell who is the couch potato and who is a healthy, active and fun loving person, unless you get to know them better. And yes, you can be perfectly healthy even if you are overweight or obese. You can be also sick and unhealthy if you carry around the extra weight in a form of huge muscle mass. There is just no way, you can judge someone by their weight or shape. 

You let me know what your opinion is and what you have to say about this subject.

Best,

Z.

The post In Scooby Doo Movie Daphne going from size 2 to size 8 appeared first on Zuzka Light.

 It's transformation Tuesday!

I got this email from Adriana who is a mom and a wife and a Warrior. She decided to share her story and motivate all of you to stick with your training, and healthy lifestyle and never give up!

Hi Zuzana! My name is Adriana Veltre I live in Beaumont Ca I just turned 37 July 22 1977 I have 2 little boys 6yrs old and a 3 yr old. I started working out with you June 2012 I celebrated my 2yrs with you as a WARRIOR! I was introduced to you by a mother I met at the local library. She was in amazing shape and said she only works out 12-20 mins a day! I called bull sh$t but I was in horrible shape and did not have time to go to a gym or go running with a 1 1/2 yr old at the time and a 4yr old. She said let's do them together! The rest is history. I was hooked. In 2013 January you did a 30 day challenge/clean eating. That really made a difference in my body! I was seeing the transformation! I can't begin to tell you how inspiring and motivating you are for me! As a stay at home mom having these 12-20 mins with you a day makes me a better mother, friend, wife! I feel alive, any anxiety or stress is gone after I workout! If you post these pictures I would love to inspire another mother or person and they can know with clean eating and being committed to ur workouts you will get results!

My weight when I started was 126 I am 5'0 chest= 39 1/2 (I was BreastFeeding) waist= 29 1/2 my butt hips were 39 1/2 now as of today is chest 35 waist 25 hips 37 I weigh 118 not much weight lost but I look like a different person! Thank you for all you do!! I am a WARRIOR!!  It is funny I feel like we are friends! I talk to you when I workout and my boys think you are a SuperHero! Haha

The post Warrior Adriana inspires other moms appeared first on Zuzka Light.

I have been using my little pink lunch box to carry around my healthy food, and I'm still loving it. It's great when I don't need to carry all the other things like my workout clothes, shoes, camera, etc. The lunchbox is perfect when you just go to work in the office, have meetings all day, go for a hike or a have a picnic. The problem I was having with the lunch box is that it was another thing I had to carry on top of my workout gear.

This problem is now solved because I got my new duffle bag Transporter that has a lunch box cooler build in. It's genius. Plus it has a special bag for your shoes so that you don't have to put your shoes together with your clothes or remember to carry your own separate bag for shoes. 

The lunch box fits neatly into the side pocket of the duffle bag so that you can access it easily without having to dig through your stuff. Now you can go and take your workout anywhere you want and not worry about what you're going to eat afterwards, because you can pack your own fresh food and keep it cool in your own favorite gym bag. I think it's great and I'm glad that people keep being creative and keep coming up with simple improvements that make our lives easier. 

Here's the link if you want to check it out and I'll see you soon in our next workout

http://bit.ly/TransporterDuffleBag

The post My Favorite Gym Bag appeared first on Zuzka Light.

Welcome back WarriorZ!

This week, I want you to set goals, focus on what your body needs and be stronger than your strongest excuse!  Are you motivated yet?  This is week 2 of the Guns & Pistols Series in the ZGYM.

In my ZGYM, remember, if you’re looking for other schedules to follow, pick any week in the ZGYM under “weekly schedules”.  The Guns & Pistols Series are currently scheduled for Monday, Wednesday, and Friday!

Workouts this week are:

Guns & Pistols Series Workout # 4

Guns & Pistols Series Workout # 5

Guns & Pistols Series Workout # 6

Weekly Online Workout Schedule for: Monday 9/1 – Sunday 9/7

Monday: Guns & Pistols Series Workout # 4 – The key to progress in this workout is to stay consistent and do your best!

Tuesday: ZWOW # 114 – This routine has killer combinations that I’m sure you’ll love!  Watch my form carefully to get the rhythm down!

Wednesday: Guns & Pistols Series Workout # 5 – It’s time for the AMRAP edition of the Guns & Pistols Series!  Be ready to do as many reps as you can in 12 minutes!

Thursday: Rest Day!

Friday: Guns & Pistols Series Workout # 6 – This workout incorporates total body cardio, strength training and upper body conditioning.  I hope you have enough ammo to complete this routine!

Saturday: Power Yoga # 17 – Let go of what happened this week and get going with High Lunges!  Take a deep breath and let’s get started!

Sunday: Relax your body today!  Maybe do one of my yoga routines to stretch out your entire body!  Click here: ZYOGA

Fitness Levels:

• Beginner WarriorZ: If you do not feel comfortable yet to try my Zshreds or ZWOWs, I have many beginner workouts for you to start with. Just click beginner workouts once you're logged into the ZGYM.
  

• Intermediate WarriorZ: For any workout you choose to do with me, it doesn't matter if it takes you longer than others to complete, it only matters that you push yourself to complete it.  If you need to cut down the # of reps or modify the exercises, you'll still see amazing progress as long as you are performing at your maximum effort! 

• Advanced WarriorZ: If you're an advanced athlete and have been working out with me for a while then hopefully you're able to keep up with me through the workouts.  Aim to use the same weights I use, keep the same rep scheme I do, and complete the workout in the same amount of time.  If you can't keep up, don't get discouraged because there is always room for improvement! 

• Extreme WarriorZ:  Even if you feel like you're really fit that doesn't mean you don't have room to improve!  You can always aim to be faster, stronger, leaner… challenge yourself with heavier weights or add an extra round to your workout, as long as you're always pushing yourself to do better than you did before, you'll see the results. 
  

Ciao,

 Z!

PS: I  want to encourage you to spread the word this year! Will you be my ZGYM Ambassador?! Give your friends and family a month ZGYM!

The post ZGYM Weekly Schedule | Week of September 1 appeared first on Zuzka Light.

Jesse is a typical example of what it means to be a creature of habit. Everyday is somehow based around his habits that make him feel comfortable. We're all creatures of habits whether we realize it or not. I wasn't a big fan of going to Starbucks everyday at first, but I was willing to become a part of Jesse's routines that were so important to him. Now, I realize the emotional attachment I have for Starbucks after almost 3 years of going to the same place with the person that means the world to me. That said, I was the one wanting to try different coffee shops when we went to New York, however I wasn't successful at convincing Jesse to change the pace. Why would you want to try something new and risk being disappointed, if you can have exactly what you expect?

 I couldn't really argue with him, because I have my own habits that are important to me. We all do. My habit is the way I workout. I love working out at home and doing short intense circuits, because it's been working for me for over 7 years. I just don't like going to the gym. I wouldn't change that for nothing, because it makes me feel comfortable and I consider that to be a positive thing that makes my life better. I did have some bad habits in the past, that I had to get rid of. 

Believe it or not, I used to be a chain smoker. I had been using cigarettes to calm myself down and in all social situations. I started smoking  when I was 20 and stopped when I turned 25. It wasn't easy to stop and the only thing that helped me was to really accept the fact that I'm hurting myself and everyone around me. I had to think about all the negative effects smoking had on my body, my health, my skin and even relationships. Every habit is a baggage that not everyone is going to be willing to put up with. I trained myself so well to resent smoking that now I can't be anywhere near it. It really bothers me.

Another habit of mine is to drink my tea and coffee unsweetened. It wasn't always like that. There was a time when I couldn't even imagine not to put sugar into my favorite beverages, but I trained myself and created a new habit, that turned into personal preference. The reason why I'm sharing this with you is to  instigate creation of new healthy habits that will help you to reach your goals faster. Whether you want to lose weight, shape up your body, become stronger, or just improve your life in general, your habits is what will either slow you down or make you really successful. 

 I want to give you the encouragement and let you know, that you can get used to anything, and once you do, you'll start to identify with it and it becomes your second nature. 

What are the habits that you'd like to create for yourself? Do you want to start waking up earlier and do you workouts first thing in the morning? Do you want to cut sugar completely out of your diet? Or maybe you want to start running every evening? Anything is possible. You can create any habit you want and eventually fall in love with it, no matter how hard it seems right now. You just have to start now and push yourself through the first month, before you can expect it to feel comfortable. Stay patient, consistent, and believe that you can do it. 

Best,

Z.

The post Create Your Own Habit appeared first on Zuzka Light.

It’s Not Just In Your Head

A recent study done by the Center For Integrative Brain Research (CIBR) out of the University of Washington found that a region of the brain might potentially be in charge of providing us motivation to exercise.  Known as the medial habenula, this area of the brain is generally associated with motivation and mood.   This current study suggests that this region may also govern our desire to workout.

This discovery has a lot of potential and meaning for us regarding our health and wellbeing.  An important aspect of this discovery is the association between exercise and mood disorders, specifically depression.  As some of you already know, exercise is one of the most effective methods for treating depression outside of medication.  This study reinforces much of the research regarding exercise and depression.  By having a better idea of where our motivation to exercise comes from, researchers may be able to better target this region of the brain when treating mood disorders as well. 

Another, perhaps, even more important aspect of this recent discovery is that it may provide us with even more reason to be consistent when exercising.  If, in fact, our motivation to exercise can be physically located, neurologically speaking, this implies that through repetition and habit we are, for lack of better words, strengthening and growing this area of the brain. 

As with any habit-forming activity, consistency in working out may actually provide a stronger neurological structure in our brains.  The more an area of the brain is used, the more neural pathways are formed.  In relation to exercise, this stronger network may safeguard us from losing motivation to workout during those days and weeks when time is at a premium, stress is high and our desire to exercise is at a low. 

Most of us that exercise on a regular basis already know that once we become consistent, working out it becomes second nature.  It no longer feels like a chore or a punishment, but a part of our day that we look forward to.  In fact, missing more than a day makes us feel as though something is missing in our lives.  This recent study demonstrates that our need to workout is not just in our heads, it’s actually in our brains!

The post Exercise and The Brain appeared first on Zuzka Light.

Today I was invited to a very small private party hosted by a beauty product line Suave, where I learned a new recipe for a home made scrub, and got bunch of their products to try at home.

I can't even tell you how much I enjoy going to events like this. It's always nice to meet new interesting people, whether we have something in common or not. One thing I've learned to appreciate since I moved to L.A. is the differences in others. I used to be the person that would hang out only with people that were more like myself. I felt like the more we have in common the better we get along. Which is true only for people that are not capable of accepting differences in others. Basically I used to think that there's only two kinds of people. The ones that agree with you and the ones that don't . 

 Now I feel like getting to know other people's perspectives on different topics is way more interesting if their opinions are different from mine. This party was a mix of people that had only one thing in common. We were all fun loving human beings and entrepreneurs.

There was this entire table full of Suave products and raw ingredients, spatulas, and jars. It looked like a lab. 

The purpose of this event was to show us how you can enjoy your own spa day at home, and make your own products based on their original recipes. 

The recipe that I picked was the Moroccan Infusion. 

It's kind of fun mixing your own scrub. It also makes you feel like an expert, when you create a product that smells so nice and feels so good on your skin. I tell you one thing, I never thought of mixing raw ingredients with actual cosmetic products, so I'm glad I tried something new.

This beautiful and smart lady standing next to me is Jacqueline Herrera who's a humanitarian, philanthropist (isn't it the same thing?) and a writer for Huffington post. Just sitting next to her and talking to her made me feel instantly more sophisticated. People like her make me want to be a better person. Oh don't worry, I'm back to normal. Give me 5 burpees right now or get the h**l out of here! 

Have a great weekend and try to relax, and get some time for yourself.

Z.

The post Party with People and Presents – My Favorite appeared first on Zuzka Light.

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