Fitness Trainer Zuzka Light in Two-Piece Workout Gear Shares "Mobility Drills"

Fitness trainer Zuzka Light is certified in “integrative nutrition, oxygen advantage, movement & mobility, [and] somatic exercise.” Approaching 1 million followers on Instagram, she has a massive community online that she aims to inspire and motivate. “Join me in the ZGYM for daily training & Mobility at ZuzkaLight.com,” she said on Instagram on a series of photos and videos of her demonstrating mobility drills. Here’s what Zuzka does to maintain her health.

1. She gets a quick workout in

She squeezes in a quick workout session. “The 15 Minute Fit Slide workout series in the ZGYM is one of my favorites for strengthening abs and core. If you implement these workouts into your weekly schedule often, you’ll see great results,” she said on Instagram on a video of her going through the motions.

2. She motivates

She aims to motivate her community to just start being active. “To all my female friends and hard working women out there: It doesn’t matter what your starting point is. You can be a complete beginner, non athletic, not coordinated, and completely out of shape. You don’t have to be in shape to start exercising - that’s the whole point of doing beginner workouts at first,” she said on Instagram.

3. She enjoys hiking

She takes her sweet dogs on hikes and enjoys spending plenty of time outside getting some fresh air. She posted, “6 miles morning hike with Mia & Misha 🐶👧 Mia is still learning how to behave on hikes but she’s making great progress,” on Instagram, on a series of photos of her and her pups taking in the view.

4. She stays consistent

Zuzka Light/Instagram

She remains consistent. “Do you get easily discouraged when you see slow progress? The people who are able to stay consistent with their diet and training are no different than you. They just think differently. This is what they do: 1. They are patient and focus more on healthy habits than on their goals. 2. When something is not working for them, they change their approach,” she said on Instagram. “3. They consider the consequences of instant gratification and frequently remind themselves that avoiding temporary discomfort, such as exercise, will lead to much greater pain in the future. 4. They reward themselves emotionally for every positive action they take. 5. They hype themselves up instead of constantly telling themselves how much they dislike sweating, exercising, or eating healthy.”

5. She works on her mobility

She works on expanding her mobility. “Does your mobility need some work? If you can’t touch your toes, having issues with chronic pain, or if you’re hitting a plateau in your strength training or calisthenics, then regular mobility workouts can really help with that,” she said on Instagram. “The human body was made to move, and the aches, stiffness and even pain that many people experience can be attributed to the fact that many people simply don’t move enough. Or, at the very least, they don't move in such a way that keeps the joints flexible enough to move through their full range of motion (ROM)—something that helps people maintain their independence as they age—throughout one’s life,” according to ACE Fitness.

Sami Bossert, a highly successful fitness trainer with a large Instagram following, frequently shares her favorite workout clothes and fitness tips. With the arrival of fall, she recently showcased her new seasonal wardrobe in a video on Instagram, featuring brown, blue, and red tones. She captioned the post, "And just like that…🍁 the perfect fall collection is now available to shop!! —> ptula.com What item(s) are you grabbing or would you loveeee from this collection? 🍂" Along with sharing her style, Bossert stays dedicated to her health and fitness, motivating her followers with a mix of light and intense workouts that focus on strength and well-being.

1. She Does Light Impact Workouts

Bossert makes sure to do intense workouts. However, she prefers to do light impact workouts as well. Bossert shared some of her favorites in this Instagram video, captioning it, “A fun little light impact (but certainly not light intensity) warmup on this weeks BONUS Full Body Day inside my app 😜 Ooo baby it was a fun one! Week 2 of the Challenge has commenced and we’re moving into Week 3!! So so proud of my team for sticking to it to the best of their abilities 👏👏”

2. She Works Out Regularly

Bossert makes sure to workout on a regular basis. She talked about this in the caption of this Instagram post. “You’ll put time into the things that you really care about and matter to you. Your physical health and wellness should be one of them. 💪🏼Tomorrow begins my newest challenge inside my fitness app! SWEAT IT OUT. Sign up with the link in my bio. Wanna just give my app a try? Try it for FREE for a week!”

3. She Does Lower Body Workouts

Bossert likes to do lower body workouts like squats and lunges to stay in shape. She shared this video of herself doing them on Instagram. Bossert captioned it, “Hardest part of this was editing it down to be under 90 seconds for this darn reel 🤣 But here we are !! A few common questions I hope I answered for you in this video are: Q : What can I do if lunges hurt my knees? A : The Smith Machine is a great tool where you can perform multiple versions of squats and lunges and helps pull some of that impact and weight off of your knees.”

4. She Does Glute Bridges

Sami Bossert/Instagram

Bossert shared this video on her Instagram story of herself doing glute bridges. NASM states that the workout has a lot of benefits. “Glute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles.”

5. She Uses A Resistance Band

Sami Bossert/Instagram

In the previous video, Bossert is also seen using a resistance band. Harvard Health states that these have a lot of benefits. “They can prepare your muscles for the many types of movements you make throughout the day, such as when you stretch, bend, lift, or simply rise from a chair. In addition, training with bands improves muscle power, which helps you avoid falls and risk of injury. Bands are especially helpful if you have trouble gripping or holding dumbbells, or need greater control when doing exercises, such as if you're recovering from an injury or dealing with joint pain.”

The personal trainer and fitness expert Kaisa Keranen is working to inspire others to care about their health and wellness as much as she does. “STRENGTH + MOBILITY⁣. No matter how short I am on time, you will NEVER find me slacking on my mobility work. I’ve seen FAR too many benefits to undervalue this form of movement.⁣ Incorporating mobility into my routine absolutely changed the game for me. Increased mobility of my joints has allowed me to experience huge gains in my strength and overall performance, not to mention, moving pain free! 🙌🙏⁣,” she said on Instagram. “So what is mobility exactly? It’s the ability to actively take our joints through their full ranges of motion. A joint is where two bones meet — such as your hips, knees, ankles, and shoulders.⁣ By incorporating regular mobility work into our workouts, we are “greasing” up our joints and taking them through active ranges of motion. This not only helps us move easier and feel better in our bodies, but it also helps to alleviate aches and reduce the risk of future injuries.⁣ Do you incorporate mobility into your routines?” Here’s what she does to stay in such great shape.

1. She focuses on mobility training

She prioritizes mobility training. “What is mobility training & why should you be doing it…⁣Simply put, mobility is the ability to move a joint through its full range of motion.⁣ Regular mobility training helps to reduce any restrictions within the body by increasing your range of motion at each joint.⁣ The ability to move freely within your body not only helps you FEEL your best, it can also help to alleviate chronic pain, reduce injuries and improve overall performance.⁣ Mobility is a form of movement that EVERY body should be doing & will benefit from,” she said on Instagram.

2. She takes time to cool down

She knows it’s important to cool down after workouts. “4 min. COOL-DOWN 🙌⁣ How many of you actually spend time cooling down after your workouts? 😳 I bet not many…⁣ (and let’s be honest, I don’t always either even though I know better!) But here’s the thing Team, cool-downs are super important for the body AND they don’t have to be complicated. Try these four gentle moves after your next workout,” she said on Instagram.

3. She aims to inspire others

She works hard on her own body and wants to inspire others to prioritize their health, as well. “The September Challenge has officially started and day one was 🔥🙌⁣ Details:⁣ Strength, cardio & mobility⁣, 5-days a week⁣, intermediate level⁣, [and] heavy & medium set of dumbbells⁣. Who’s in,” she asked on Instagram.

4. She works out with kettlebells

She uses kettlebells on occasion to get the most out of her workouts. “4 kettlebell moves to try! 🔥⁣You don’t have to overthink things Team. Sometimes a workout is as simple as picking out a piece of equipment and a few exercises and getting to it.⁣ Of course I always start with a quick mobility warm-up but after that, we kept it quick & fun with this kettlebell circuit,” she said on Instagram.

5. She makes time for self care

She prioritizes self care. “Self care should NOT be a luxury.⁣ I feel very strongly about everybody having access to wellness and the ability to care for themselves.⁣ I also feel very strongly about movement and its MASSIVE positive impact on our physical and mental health,” she said on Instagram. According to Mental Health First Aid, “engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, increase happiness, and more.”