Ready to get fit? Start small, says this influencer athlete, and you'll go far

Ready to get fit? Start small, says this influencer athlete, and you’ll go far

Posted by Admin January 16, 2025 Fitness

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Jay Zheng lives his life by the numbers. Whether he’s counting steps and reps, measuring micronutrients or watching the stock market, everything he does is calculated.

“People have always known me as a health and fitness enthusiast,” he says. “I’ve been passionate about movement and fitness since childhood, starting with stunts and park activities.”

Zheng started working out seriously in 2014, but an impact injury causing organ damage in 2019 left him sidelined for nearly four years.

“The trauma hurt my body and mental state,” he says. “It was a challenging time but also an opportunity to rebuild myself and prioritize self-awareness, balance, recovery, mental health and longevity. I look back to this event as a key catalyst for my growth as a person. Through determination and resilience, I emerged from the injury stronger and wiser.”

Today, Zheng practices bodyweight and functional fitness and competes in professional calisthenics with Urban Fitness Xtreme (UFX).

UFX is a professional sports league founded in 2014 that combines extreme calisthenics, athletic endurance, style and music. The league features six franchises and is a showcase of urban fitness that tests strength, endurance and overall body fitness. The competitions start with a “Throwdown” style competition followed by a team “Relay Medley” where the first team to score 300 repetitions wins the match.

Watching one of these events will make you appreciate the pure strength of Zheng and his fellow competitors — and likely leave you motivated, exhausted, or both.

When Zheng is not competing, he spends his time working out, looking for new places to train or finding new restaurants to try throughout Bergen. He also trades stocks and takes other odd jobs to stay busy. But in the end, it all comes back to fitness.

“Fitness is more than just being physical,” he says. “It’s about resilience, discipline, confidence and longevity.”

Have you always been active?

Yes, fitness has been a part of my life since I was a kid. I was always active outside in parks and playgrounds, where I developed my love for free running and calisthenics.

How did you get involved with the UFX?

After uploading videos of my workouts on YouTube and Instagram, I gained recognition in the calisthenics community and competed in my first-ever competition, taking first place. The UFX reached out to me to join their New Jersey team in 2024. I have competed with them twice since.

How often do you compete and how do you prepare?

We several times a year. I do a regular training regimen of high-intensity full-body calisthenics conditioning combining explosive strength, technique, control, and endurance. For competitions, I add specific skills training for movements that I will perform. I also pay great attention to nutrition, hydration, mindfulness, visualization, rest and recovery.

The new year is a time when people try to get healthy. Any tips you can share to motivate others and help them stick with it?

Start small and set realistic goals. Don’t focus on being perfect, just keep showing up. Make fitness enjoyable by exploring different ways to stay active and move your body.

I believe getting healthier does not require grueling workouts or strict dieting. One of my biggest tips is to simply walk more. It is one of the most underrated fitness hacks. Aiming for at least 12,000 steps a day will boost metabolism, improve insulin sensitivity, reduce inflammation, elevate mood and more. Walk before and after meals to maintain good metabolic health. It’s really about keeping your body in motion. Simple, powerful, easy and anyone can do it.

What is your workout routine and diet?

My day begins at 4 a.m. with light activity and walks followed by calisthenics, hikes and sprints. I practice living in the moment, reading, cooking and perfecting recipes, exploring random dining spots and places, doing unfamiliar things and pushing myself out of my comfort zone daily.

I do bodyweight endurance conditioning combined with high-intensity strength training three to five sessions daily, four to six days a week. I continue to be extremely active every day in my activities and work when I’m resting from intense strength training.

Nutrition is essential. I have tried every kind of diet and eating trend and concluded that a balanced diet is king. I eat a balanced diet of everything and anything without restricting myself at all.

I eat three or four whole-balanced meals with proteins, fats, carbs, and micronutrients, and I adjust depending on the intensity of my daily training and energy expenditure. I do not hold back and love to enjoy gourmet indulgent, savory and sweet food of all cuisines and treat myself to cheat meals often.

What are some of your favorite things to do in Bergen?

I enjoy exploring parks, outdoor spaces, and restaurants. When I pass by a new park or playground, you can bet I’m going to check in for a quick bodyweight workout.

I visit places like the Tenafly Nature Center, Flat Rock Brook, and Palisades Interstate Park to relax, unwind, hike and stay connected to nature.

The Brownstone Pancake Factory is one of my favorite dining spots for loaded indulgent food. I recommend going there to reward yourself on a cheat day.

What’s next?

Refine my skills, expand and build and continue pushing myself to be the best I can be. I hope to inspire the next generation to pursue their goals and embrace their journey of self-improvement and health.

Joram Mushinske is the art director for (201) Magazine. He also writes monthly columns in (201) about local influencers and asks business owners to share their favorite things to do in Bergen County. Joram is a Ridgewood native and his work appears regularly in The Record and on NorthJersey.com. He also manages the @201magazine account on Instagram.