Julia Tšižova talks candidly about why the stage draws them in, how they stay in shape and why they don’t compare themselves with others. This is not a dry questionnaire but a short look into an athlete’s everyday life: training, food, rest and mindset.
Julia Tšižova and the road to fitness
Name: Julia Tšižova
Age: 23 years
Height: 168 cm
Weight: 60 kg
The stage has always been part of Julia’s life. After finishing school and moving to Tallinn, they realized fairly clearly that they needed more harmony in their life. Something that would push them to work hard, give them direction and keep their head in order.
By then, dancing had already had its time. Fitness became the new hobby. Not just going to the gym, but competing, preparing for the stage and deliberately building their physique. In their own words: it was a fresh start.
Competitions give Julia a lot of positive emotions. Simply being in great shape isn’t enough for them; they want to share it with others too. For Julia, fitness is a beautiful, feminine and at the same time highly disciplined sport.
Julia Tšižova’s achievements and motivation
So far, Julia’s biggest achievement is 1st place at Nordic Fitness Expo. They also have 2nd place in the overall category and 3rd place at the World Championships. These results don’t come out of nowhere. Behind them are routine, nutrition, recovery and a great many ordinary training days.
Previously, Julia had only done dance training. That also explains the stage presence. When a person is used to performing, the stage isn’t just a place to stand. You have to show yourself, hold a pose and be present.
What motivates them? Progress. The wish to be a better version of themselves. A simple truth: once your routine is in place, the rest of life becomes clearer too. Julia says that since starting sport, they have become much more focused and practical and know better what they want from life.
Nutrition, recovery and training plan
When it comes to relaxing, Julia considers sleep the best option. Whenever there’s a chance, they lie down for a bit and rest. They also mention a 15-minute nap during the day, which can work well for recovery. Spa and massage treatments suit them too.
Sometimes getting out of the city helps too. A weekend away is a chance to unload your thoughts and start the new week feeling better. It sounds simple, but alongside competition shape, it’s exactly these small recovery habits that matter a great deal.
Julia prepares all their own meals. Their average intake is currently around 2200 calories. Breakfast is the favorite and the heartiest meal, and it’s also the highest in calories. There are about 5-6 meals a day, but they don’t stick rigidly to set times. When the body needs food, they eat.
Their principle is quite practical: you can eat anything, but you need to keep an eye on macros and calorie intake. Sugar and sugar substitutes tend to stay on the sidelines. With sweet things, they prefer options with minimal sugar, none at all, or sweetened with stevia.
Asked about favorite foods, Julia says they enjoy a wide range of dishes. At the same time, they don’t eat what they don’t like. It’s hard to pick one favorite. Variety matters more. When food is varied, even an everyday menu tastes better.
Training week
Julia trains 5 times a week year-round. Their program looks like this:
- Monday – glutes
- Tuesday – back
- Wednesday – hamstrings and arms
- Thursday – shoulders
- Friday – legs
As for supplements, they currently use Omega-3, glutamine, amino acids, protein powder and taurine. These don’t replace food or sleep, but they can be a part of the plan once the basics are in place.
Julia Tšižova’s tips for getting into better shape
Julia has no particular idol they want to be like. From their very first training session with Sergei Popov, they took away a thought that stuck: you must not compare yourself with anyone else. You compare today’s you with yesterday’s you, because the goal is to be in better shape tomorrow than today.
The three most important things for better shape, in their view, are sleep, balanced nutrition and plenty of movement. If at least one of them is off, results won’t come, or they will take a very long time.
It’s a good reminder for beginners too. You don’t need to overcomplicate everything right away. Get your sleep sorted. Make your food simpler and more regular. Move every day. Only then does it make sense to start polishing the finer details.
FAQ: Julia Tšižova and fitness
What is Julia Tšižova’s biggest achievement?
Their biggest achievement is 1st place at Nordic Fitness Expo, plus 2nd place in the overall category and 3rd place at the World Championships.
How many times a week does Julia train?
They train 5 times a week year-round. Each day has its own focus: glutes, back, hamstrings and arms, shoulders, and legs.
What helps them get into better shape?
Julia stresses three things: sleep, balanced nutrition and daily movement. If one of them falls behind, results suffer too.
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