ZCHEF

peizhi

These posts are transcriptions from the youtuber ZuzkaLight's channel. I was already making a transcription for a friend and I decided that the information was wonderful for this site. I hope that there's no copyright infringement or anything. But again, this is not my original information! Just a transcript from videos made by ZuzkaLight.

"Hi guys! Hi Warriorz! So welcome to our new series, ZChef. And I'm so excited that we're doing this. This whole series is
gonna be about diet. So finally I'm gonna be able to share with you so many recipes and diet tips so that you can support
your training. Because you don't want to sabotage your training, you want to support it. So today I want to share with you
guys perfect recipes for breakfast smoothies.

"So the first smoothie that I have here is Banana Mocha. So what you're gonna need is frozen banana. And this is what I do with
bananas: I split banana in half and I put it in a little freezer bag, and I put it in my freezer. And it's so great for the
smoothies. So it's two frozen halves. Put it in your blender. Now I use Almond Milk, I don't use regular milk because
Almond Milk is better for you. So it's one cup of Almond Milk. Then my favorite thing, coffee. So half cup of coffee.
It's cold so make sure you're not pouring hot coffee in your frozen bananas. Then Almond Butter. It's also a great source
of protein. You know, good fats in Almond Butter. Now we have half cup of Greek Yogurt. It's really good for you too.
Also a source of protein. Next thing, two teaspoons of cocoa powder. And quarter teaspoon of cinnamon. The
cinnamon is really good because, you know, that's a great metabolism booster. So now all you have to do is to blend it in
your blender. And it's so super easy. This recipe is so simple. That's what I really like about it. Awesome! This is such
a perfect breakfast for you guys. And it's only 280 calories. You know, so it's healthy, it's so simple, it's easy to
prepare, it's fast. So, you know, it's absolutely delicious. Great breakfast. So this was the first one, Banana Mocha.

"Now the other smoothie that I like to do at home is Blueberry Almond Smoothie. So a little bit of ice into your blender
cup. Now, one and a half cup of Almond Milk again. Now, half cup of Greek Yogurt again. So, here we go. A little bit of
protein, then a little bit more protein. One tablespoon of Almond Butter. One cup of blueberries. Wheatgerm. I started to use
Wheatgerm because it's such a great source of fiber, protein, and good fats. So you can buy it in any health food store.
So one tablespoon of Wheatgerm. And again, one quarter spoon of cinnamon. And that's it. Blend it. And that's it. You're done. This really takes like
five minutes to put together, this breakfast. My gosh it's so good. You guys are gonna love it. It's amazing. So this one is 230
calories. This is what a healthy and balanced breakfast looks like for you Warriorz who are working out and trying to get
in shape or trying to keep in shape.

"So I hope you guys are going to enjoy it. I'm looking forward to hear your feedback, comments, e-mails, and messages
from you guys. And any questions you want to ask, please ask so that you are happy with the workouts and the diet because
it is really important for us. So that's it. I'll see you next time. Ciao!"

You can follow ZuzkaLight on Facebook, Twitter, and YouTube. She makes kick *kitten* workouts and now helps with diet too!

peizhi

"Hi guys! Hi Warriorz. Today I'm gonna talk about pre-workout snack because that's the most common question you guys have
been asking me. And it's a really important question, because your pre-workout meal is pretty important.

"Main points: first of all, try to get some carbs, and some good fats, and some protein. So the next point is that your pre-
workout meal should be light on calories so try to aim for 150-200 calories. You know, now a days it's so easy to find out
how many calories your meal contains because you have all these free apps for iPhones and stuff. So try to get a free app
for iPhone so that you have this knowledge about the calories.

"So here is a perfect pre-workout snack. I have two little slices of banana and a little bit of Almond Butter on a cracker. And I
have three crackers like that. It's about 160 calories. It fills me up before my workout. But I try to eat an hour before
my workout because it's never good to workout with a full belly obviously. So try to plan your workouts so that you eat an
hour before your workout and you're good to go. Now what happens if you don't plan your workout and you pre-workout meal
properly and now you're hungry? And now you don't know if you should do your workout on an empty stomach or if you should eat. So
now you can try sport drinks. I'm not a big fan of them so I suggest you do plan your workouts. But it's always better to
workout with an empty stomach and drink some sports drink than fill your belly up then try to workout. That's never
good. You're not gonna feel good. So don't do that.

"I think that's it. I covered it. And I'm looking forward to hearing some questions from you guys and I'm looking forward to
reading your comments. So that's it and I'll see you next time."