Zendaya, the actress, singer, and fashion icon, consistently stuns on screen and on the red carpet. While genetics certainly play a role, her dedication to fitness and a balanced lifestyle are key to her enviable physique. Unlike some celebrity fitness routines that seem unattainable, Zendaya’s approach is refreshingly realistic and adaptable. This guide breaks down Zendaya’s fitness and diet philosophy, offering actionable insights you can incorporate into your own life.
The “No-BS” Philosophy: Making Fitness Fun
Zendaya’s approach to fitness isn’t about grueling hours in the gym or restrictive diets. It’s about finding activities she enjoys and prioritizing her overall well-being. Her motto is simple: “Make it fun or forget it” . This means ditching workouts you dread and gravitating towards movement that brings you joy.
Dance: Her Go-To Workout
With a background in dance, Zendaya naturally incorporates it into her fitness routine . Whether it’s structured choreography or just letting loose to her favorite music, dance provides a fun and effective way to stay active. Dance keeps her engaged unlike conventional cardio, which can sometimes feel repetitive .
Finding Joy in Movement
Zendaya understands that consistency is key to any fitness routine. To combat the monotony of traditional workouts, she finds ways to make exercise more enjoyable . This could involve:
- Walking her dog: A simple yet effective way to get moving and enjoy the outdoors .
- Biking: Another great way to explore her surroundings and get her heart rate up .
- Trapeze: As she did for “The Greatest Showman” which is a fun and challenging activity that builds upper body strength and coordination .
Training Like an Athlete: The “Challengers” Transformation
While Zendaya generally prefers a more relaxed approach to fitness, she’s no stranger to hard work when a role demands it. For her role as a tennis star in “Challengers,” she underwent intense training to transform her body and move like a professional athlete .
The “Challengers” Workout Regimen
Zendaya trained five days a week for “Challengers”, sometimes up to two hours a day, focusing on agility, footwork, and strength . Her training was designed to develop real athleticism and included a mix of gym workouts and on-court sessions .
- Strength Training: Full-body workouts with a focus on building strength and power . Exercises included squats with weights (15-20 pounds), overhead slams, curtsy lunges, Romanian deadlifts, chest presses, and exercises with a TRX band .
- Agility Drills: Ladder drills, cone drills, and quick pivots to improve footwork and court speed .
- Plyometrics: Box jumps, jump squats, and medicine ball slams for explosive power .
- Tennis-Specific Training: Serve practice, footwork drills and endurance rallies to hone her tennis skills . She likened it to a dance routine, which made it easier for her to learn the movements .
Recovery and Mindset
Zendaya recognizes that rest and recovery are just as important as the workouts themselves .
- Sleep: Aiming for 7-9 hours of sleep per night for optimal recovery and performance .
- Active Recovery: Incorporating yoga, stretching, and mobility work to maintain flexibility .
- Recovery Methods: Utilizing ice baths, foam rolling, and massage for muscle repair .
- Mindset: Visualizing success, staying disciplined, and prioritizing rest .
Diet: A Vegetarian Approach
Zendaya has been a vegetarian since she was nine years old, primarily for ethical reasons . While she doesn’t restrict herself to a rigid diet, she focuses on balance and listens to her body’s needs .
What Zendaya Eats
- Variety is key: Zendaya doesn’t follow a strict meal plan. She enjoys a variety of foods, including comfort foods like pasta, pizza, and mac and cheese .
- Prioritizes convenience: Zendaya isn’t striving for the “perfect” diet . She values convenience and isn’t afraid to order food .
- Breakfast: Pancakes with Nutella or toast with peanut butter .
- Lunch: Ramen or a veggie sandwich (though she sometimes skips lunch on busy days) .
- Dinner: Her main meal of the day, consisting of salads, rice bowls, vegetable stir-fries, or meatless takeout .
- Snacks and Drinks: She avoids soda and caffeine, preferring juice or lemonade . She enjoys matcha lattes .
Key Principles
- Intuitive Eating: Zendaya trusts her body’s signals and eats what she craves in moderation .
- Balance: She focuses on incorporating a variety of nutrients into her diet without being overly restrictive .
- Vegetarianism: She avoids meat, fish, and chicken, but consumes dairy products .
Zendaya’s Approach to Fitness and Wellbeing
Mental Health Matters
Zendaya prioritizes her mental health just as much as her physical health . She recognizes the importance of taking breaks, isolating herself when needed, and seeking support from her therapist, family, and friends .
Not Obsessed with the Scale
Zendaya isn’t focused on chasing a specific number on the scale . Her fitness goals are centered around feeling strong, energized, and mentally well .
The Importance of Sleep
She emphasizes the importance of getting enough sleep for overall health and well-being .
Workouts Should be Enjoyable
Zendaya incorporates yoga, Pilates, and hiking into her training program .
How to Incorporate Zendaya’s Principles into Your Life
- Find activities you enjoy: Experiment with different forms of movement until you discover something that excites you .
- Don’t be afraid to modify: Adapt workouts to your fitness level and preferences .
- Listen to your body: Rest when you need to and don’t push yourself too hard .
- Focus on progress, not perfection: Celebrate small victories and don’t get discouraged by setbacks .
- Prioritize mental health: Make time for activities that help you relax and de-stress .
- Embrace balance: Enjoy your favorite foods in moderation and don’t restrict yourself unnecessarily .
- Make it a lifestyle: Integrate healthy habits into your daily routine for long-term success .
Zendaya’s fitness routine is a testament to the power of finding joy in movement, listening to your body, and prioritizing overall well-being. By adopting her “no-BS” philosophy, you can create a sustainable and enjoyable fitness routine that helps you look and feel your best.
