BodyRock.TV

the last time i made bruschetta i used a baguette laof of bread with tomato & onion maybe even some bell peppers – though i never thought to add any (vegan) chez.
looks good

This recipe sounds fabulous. I forget the last time I had bruschetta.

While you’re focusing on diet tips for now, it would be amazing if you recorded your meals (maybe with just photographs?) for a couple of days. It would really help show readers how to get a good balance of nutrients without stressing over details.

May I ask how long it took for you to get this amazing physique? Since you started BodyRock, right? (But you were in good shape to begin with..) Anyways, can’t wait to get there myself….

On another note, have speedy recovery (: Can’t wait to workout with you again soon.

Hi zuzana,

love ur diet tips. i think it makes more sense than counting calories. i made my bruschetta a little differently. i always add a bit of onion and i use cheddar cheese instead. it tastes better to me that way.

i have a question about ur training. have you always been in shape (lean)? how long have you been training really hard? i have this endo body type and gain both muscle and fat easily, so i watch my diet more carefully now. i think body type shouldn’t be a reason to give up on getting fit. it’s just that this last 5 pounds of fat are hard to lose. i get a lot stronger but my upper arms and thighs don’t appear as lean as i want them to. is there a particular workout that u’d recommend to people with my problem?

Zuzana,
i love everything about your site, your energy is just amazing, your frech , sweet and very creative ..am so lucky to be following your programme xxx

Hi , just think you and your husband are grt fun !!! Keep it this way and you’ll be good example for so many people :)
Still don’t know how to download or how to buy your videos from this site . Do I need to go on another site and find it ? Can u pls let me know?
Have a grt week !!!

Sounds good. It is enjoyable food, and very healthy :-)

Hi Anca,

Everything on BodyRock.Tv is free, so you don’t have to buy anything. You should be able to watch the videos right here on the site without a problem. We embed our videos with our YouTube player which should work for everyone. If you can’t view the videos then I think it must be an issue with your browser settings. Thanks for the nice comment :)

Hi Zuzana,
What type of a whole wheat toast do you have? Is it with whole wheat flour and flex seeds or smth. else?
I love this snack! I would just put some more cheese on it :D. Grape tomato and some fresh basil on top would be great as well.

Best wishes,

Tina

Hi,

I know this might seem rude, but you should upload photos of you before you started training and becoming this lean. Like progress pictures to show like a time-line. I realise everyone is different in their progress, but I feel sometimes people expect too much too soon. Because you are already “there” in many ways, you make it seem so easy. Your exercises are difficult and very challenging, but once put in a time frame, it’s more realisic and relatable. It takes a long time to become as lean as you. I’m pretty lean myself (compared to average female) but I’ve still a long way to go to be as lean as you. I am dedicated to gain more muscle definition. It’s when you look back at old photos that you realise the journey and appreciate the hard hard work.

I hope you would consider this because it would help motivate people in the long term to continue with the clean eating in small regular portions for longer. They will see how long it does take and the pattern fat loss and muscle gain takes. It can be trial and error and you hit plateaus etc, the important thing is not to give up, especially females. It will happen if you put in the consistant effort. PS keep up the good work :)

Hey zuzana and Frederick,

I am so happy to have found your site. It is truly amasing. If only more people were sharing their knowledge with the world like you guys, the world would be so much better!

I also like the fact, that you started making videos about food. Being healthy is not only about working out and looking tuned. I strongly believe, that food is what keeps you healthy, happy and energized and I am very disappointed that there is so little known about it. There are so many theories that do not make sense. But I am not going to start writing about that, the thread would be to long!

I just wanted to say, that your recipies are great, but it would be very good for you to stop eating bread out of plastic bags and store bought pasta: they are loaded with fungus. You can not see the fungus until it starts to reproduce, but in the meanwhile it produces toxins, which weaken your immune system. You can detoxify these toxins with vitamin C (yes, that is why it is so important to take vitamin C when you are sick), but it is hard to put vitamin C into bread. In fresh baked bread, which wasn´t stored in plastic bags, you will not find fungus. But today, even the fresh bread isn´t healty anymore because it did not germinate. Everything that is a seed, needs to germinate before it is bio-available (so we can eat it). Seeds have a lot of antinutrients in them. When you eat to much of these, you will not be able to take all nutrients out of your food, no matter how healthy you eat! You can make your own bread by first letting the grains germinate or let them soaks for at least 12 hours in something sour like buttermilk, yoghurt, kefir or lime water. Or simply fresh sourdough bread is perfect.You will feel the difference!

Just want to see you even more healthy (if that is possible!) and wanted to thank you for what your workouts are doing for me! I love them!

I put mine under the grill after i put on the cheese.

Thanks for this great snack Zuzanna :) By the way, do you know of any delicious yet diet like snack that involves Tuna and toasts? it would be great to know. Thankyou so much for this website i’ve been following it for over a year and a half now!

Zuzana , you gave away czech secret “how to put garlic on TOPINKY” !
Now whole world will know.
haha
b

Dear Frederick ,
Thank you for your reply . I can see your videos verry well on the site and I enjoy them very much , I even start to work out some of them . My probleme is that I am going to leave and work on a cruise ship . I am not going to be able to acces internet to often and I would like to have your videos on dvds so I can actually take my little dvd player in the crew gym place and exercise. So I do need to download them or buy them . Can I do that ?
Pls let me know !!!

Hi Anca,

We don’t have videos for sale or download yet – sorry :(

Hi Zuzana, We make bruschetta with any kind of bread that we have but we use Feta cheese on top. Thanks for the great recipes.
Rob

Hi Maaiken,

I think it’s such a shame that people care so little about producing natural real food that would be healthy. This is a challenge for everyone who cares about healthy diet. Thanks for your comment.

Hi Marianne,

I don’t have any pictures of me being really fat. I mean I know that I was out of shape but I also know that many people wouldn’t agree with me. I was never obese. I was always in and out of shape. I also don’t like this idea of sharing my old pictures here.

Hi Zuzana!! I just wanted to share a simple recipe with you.
It’s a Quinoa dish, and maybe you’ve already tried it this way. :)

ingredients:
1/2 C Quinoa
1 C water
Half an onion–chopped
cherry tomatoes–sliced in half
2 garlics–minced
1 zucchini or those green squashes
black pepper
basil or bay leaves, etc.
parmesan cheese
4 tsp Worcestershire sauce (I put almost 6 and it was too much sodium! haha i’m still thirsty)

how to make it:
I basically heated the skillet and put the Worcestershire sauce in it. After, put first the zucchini/squash and the onions, because they take longer to cook. Let it simmer for 1-2 minutes medium heat. Afterwards, put in the cup of water and let it start boiling. As it boils, put in the quinoa–then, the tomatoes, the garlic, black pepper and the basil/bay leaf. (chicken or peas is your choice, if used, cube the chicken breast and put it in first with the Worcestershire sauce) Let all this cook and soak up for at least 10 minutes, or until Quinoa’s tender. When you’re done, sprinkle a little bit of Parmesan.

you can totally experiment with the sauce because it can be salty! Hehe, enjoy Zu and Frederick!

oh yeah!! and some lime/lemon if you wish

[...] This post was mentioned on Twitter by Jason H and Pepe Bee, Daniel Clementine. Daniel Clementine said: Recipe For Delicious Bruschetta Snack | Fitness Advice, Workout … http://tinyurl.com/yz8aubm [...]

hey zuzana,

i agree with Min…it’d be AWESOME if u could make a post with just pics of everything u ate for a day or day.

Ahojky Zuzko,
nedavno jsem narazila na tvoje stranecky a musim rict, ze jsem z nich opravdu unesena. Obdivuji Te a drzim Ti moc palecky a at se Ti dari i nadale:)
Pri teto prilezitost, mam takovou malou otazecku.Chodim do posilovny 4 tydne + jednou tydne hraji hokej,ale bohuzel nehlidam si stravu,jsem zavisla na cokolade a tak vzhledem k tomu ,ze cvicim,tak nepribiram.Ale i pres to cviceni,diky te spatne strave mam i hodne tuku na sobe (hlavne stehna a zadek).Chtela bych to zmenit.Rada bych schodila 10 pounds.Stravu zmenim na 100%,ale moje otazka zni jestli by jsi mi neporadila, ktery z tvych workout routines is the best? Ve fitku jsem cvicila vetsinou na strojich,takze jsem rada,ze ty je nepouzivas,potrebuji zmenu.Rada cvicim jeden den lower body a next day upper body,co si o tom myslis?Je to dobre nebo je lepsi full body exercise? Predem moc dekuji za opdoved a jakmile ji obdrzim vrhnu se na cviceni:)Pritel jde do toho se mnou, takze to ve dvou pujde lip.Zuzko, preji ti at ti vse vychazi, at se vam dari na novem miste a jeste jednou,moc ti fandim:)

Hi Zuzana,

I’m sorry if my suggestion upset you, didn’t intend on putting you on the spot. It’s just you already share so much about your life as you even have a subsection on your site dedicated to it. But I guess the past is the past and what matters is learning from your experience, afterall we can see the results of your hard work. I too was like you a fews yrs back, not obese but very out of shape etc. I realise your right to privacy, sorry again.

Can you tell me how long it has taken you to get this lean, from what you think your starting point was?

Marianne

Hi Zuzanna,
im very happy to see that you are doing better :-)
I really love your website, your way of live.

@Anca: if you wanna download the vids do a right-click on the video and chose “watch on youtube” the a new tab opens with the vid. then change the url from http://www.youtube.com/blahblah to kickyoutube.com/blahblah and you can download it in the format you like.

Ahoj Janko,
Ja osobne davam prednost full body workouts a stridam to jak to jde. Timhle zpusobem jsem se dostala do formy v jake jsem dnes and jsem velice spokojena. Zjistila jsem jednu vec, ze na poctu reps a sets vubec nezalezi. Ja rozdeluji workouts na intenzivni, stredne intenzivni a malo intenzivni. Ty malo intenzivni me nebavi, takze misto nich delam jine aktivity ktere me bavi, jako treba rekreacni plavani ci tenis. Ta strava je stejne tak dulezita jako cviceni, takze jsem si jista ze uvidis veliky rozdil velice brzy. Ja ted prochazim obdobim kompletni rekonstrukce sveho stravovani, jelikoz jsem se stala obeti (jako vetsina lidi na zapade a Cechy nevyjimaje) nutritionismu a uz mi z toho pomalu sla hlava kolem. Prestavam resit otazku kolik bilkovin, sacharidu a tuku by moje strava mela obsahovat a misto toho si zacnu opet jidlo uzivat. Male porce a opravdove zdrave jidlo co nam priroda dala je to jediny co me ted zajima. Ja ti preju at se ti podari shodit tech 5kg a doufam ze ti moje workouts budou ku prospechu ;)

That was so yummy! Thanks for all your great videos

Ahoj Zuzana, good recipe thanks. My only additions would be to use Herbamare instead of salt, use room temp organic tomato’s, aged sweet balsamic vinegar and fresh basil. Let sit for 10 min, stir again, and serve. Other than that, nice job! Thanks for sharing this great snack. Be Great!

Hi Zuzana and Frederick,

I was just wondering how you control the cravings for things like chocolate and other bad stuff? I tend to cave around 3 o’clock and grab a couple squares of dark chocolate or I eat a few slices of banana bread. It’s not the end of the world that I do this since I work out once or twice a day, but I feel like I could be doing better if I didn’t have my afternoon binge session. Do you have any tips?

Good luck with the wisdom teeth, I got mine out last month. It’s not so bad.

Thanks for all your awesome work as usual!

Irene

It was delicious, I put mine in the oven for a minute. I used way to much garlic tho!!! haha, it was burning my mouth…

Thank you, love your recipes! :)

Hi Irene,

You can challenge yourself for the next 30 days. I did that once and after being good for one month, I got myself a little present :) I have made a post about it in the life section.

Hi Zuzana, hope your doing better. I was wondering if you could start a Facebook page just for BodyRock.TV fans? I saw there was one (maybe its your personal facebook) and it had only 4 friends. But it would be a nice way to connect and also to get your website out there more.
Be blessed!

You guys are so cute…

Hi Zuzana,

In an earlier comment I mentioned that I thought you might like to try training with a Smart Bell. For the strength training section of my training program I have used Smart Bell only for the last ten years, and have made impressive gains. I would like to arrange to send you a 12# Smart Bell, which should challenge you well enough, and is the heaviest bell before the 24# bell. If you are comfortable giving me your shipping info I will send it to you directly, if not I will make arrangements with Think Fit, the Smart Bell company, to send you one, and you can contact them directly. All costs will be covered.

Just so you know I do not work for Think Fit, but I am friends with Paul Widerman, the inventor of Smart Bells. Paul is someone you would enjoy knowing; very forward thinking and inspired.

You of course would not be expected to show the bell in any of your training videos unless it fits with your desires. It is a gift from someone who admires and respects what you are doing with your site, and who you are as a person. It is also a small reward for putting up with your tooth! You can let me know via my email address if you want to reply privately.

Best wishes, Bob

Zuzana,

Got any fun activities for the Active day of Rest? I have been hiking but find I need to shake things up a bit – got any ideas? I am stuck in a rut and want to plan my week.
Thanks!!

Hi Zuzana!

What is the heaviest weight you lift when you do strength training?

Thx!

Hi Brittany,

anything that get you moving a little is good, as long as you don’t sit on a couch all day :) Someone posted a comment once about their active rest that I found cool. This person combined jogging and hiking with taking pictures. Some people take dancing lessons.

Hi Zuzana,

I was just wondering if you have had the tooth extracted? I was talking with a friend in the dental business and she agreed with the dentist that as you age it becomes harder to remove teeth and it is generally felt that you should remove wisdom teeth in the late teens (18-19).

I think Marianne and others who ask for images of your earlier self are only curious about the steps you have gone thru. My personal reasons are purely aesthetic in nature. 8-) I also think if you put up an image of yourself two years ago (or when you started Bodyrock) and one of a year ago and one of now there would be no harm in it. I would hope it would put to rest the unsupported allegations of some that you do more than exercise, eat and drink right. Actually on reflection, what do they think you do that would produce a lean toned body other than eat right and exercise?

Anyway, I can understand your reluctance to dig into the past. There are images of me that if a person knew my first and last name could be found easily with a simple google images search. I’m not very proud of my appearance in those picture and wouldn’t want them on the web if I could remove them.

–Chris

Hi Chris,

I don’t want to share images where you can see my cellulite and pimples obviously :) I could find images where I don’t look bad, but then what would be the point? If people will see me on a picture where I am well put together, they will just say that I was always in shape because I didn’t appear to be disgustingly fat or that the few kilos more looked good on me anyway. The reason why people ask for before photos is that they want to see someone who was in the worse possible shape before he or she became fit and slim. People have different perspective. The ones who are fit would understand that I really wasn’t always fit, but those who are in worse shape then I was, would think that I’m nuts.

Hi Zuzana,

If you decide that you are interested in the Smart Bell you can contact Paul Widerman via the Think Fit website. http://thinkfit.com/ I let Paul know that he might hear from you.

After thinking about it I started to wonder if you get other people offering you products. I know that there are a lot of people on the web looking to further themselves or their products, and probably in sneaky ways. Like I said, I am not involved with Smart Bells in any financial capacity. If my offer seems like one of those you can believe me when I say that it is not, but I will understand if you feel uncomfortable with the idea; there are a lot of creeps in cyberspace.

Take care, Bob

Hey Z! How you feelin?

here is the RECIPE, 21\4 cup water,dash salt,1 cup regular oats, 1\2 tsp cinnamom,1\2 cup raisins,1\4cup chopped walnuts,skim milk[whtever quantity u like],1tsp. honey your breakfast is ready…….

Hi Zuzana, glad to see you well again after you tooth ordeal.

I think I understand what you mean about the photos as many people want the “wao factor”. Can I say something about your comment that people in worse shape maybe thinking you’re nuts, if they were to see your old photos. Basically, It’s all relative as everyone has different goals and, with you, it is about fitness and health. But with fitness brings other results like lower BF and more definition etc, so results are more visible and can be shown. People may also see that even though you weren’t in terrible shape, it still took you a long time and a lot of hard work to get to where you are now. This was the only reason I asked about this in the first place to highlight the consistancy required to achieve your individual goal. That it’s a way of life, not a temporary measure.

Well done you for achieving your goal!! :)

Sounds nice Sarah – thanks very much for sharing this with us :)

Hi Robert M.,

I tried to get Zuzana a sponsorship from PowerBlocks, but they seem to be living in the nineteens century and need to wait till spring to make a decision. I thought a pare of their Sport 2.4 would have been perfect for her.

But, I don’t think Zuzana and Frederick need any help in this anyway. And as anyone can tell Zuzana is fairly resourceful with bodyweight alone! Businesses with sense will be sponsors soon enough! For obvious reasons I didn’t want to buy a set and just give her them. I’m sure some way could have been found to get them in their hands without to much trouble. Malta isn’t that big of an island. But clearly, it should be a sponsorship with some rewards for the business parties involved.

Anyway, I’m glade Zuzana is back to her butt kicking workouts!

Right now I’m only worried that they need to change the “Today’s Workout” header to the date or something or soon everything will be Today’s Workout! 8-)

BTW, Zuzana, I just got a copy of Pavel Tsatsouline’s “The Warrior” on maximal strength, which you and others have talked about here. At a glance it seems like a really great book.

Best wishes,
–Chris

Hi Zuzana!
Please, note that the correct pronounciation is “brusketta”. Anyway,great snack indeed!

I made a bruschetta-like snack inspired by your recipe.

I put a little bit of extra virgin olive oil and salt on a whole wheat pita.
Baked the pita in a toaster oven until it got darker and completely crispy (when pita gets like that, it takes on an amazing flavor on its own)
Once it was perfectly crispy, I smeared some avocado on it and topped that with grape tomatoes that i cut in half.
A little more salt/pepper and basil

SOOOOO delicious!

hey zuzana

i love this snack!
is it bad to eat more than one toast?
Maybe two?

i think healthy food isn´t so expensive,but i don´t like (& i can´t find !)salba in a supermarket because i come from germany and i don´t know what “salba” in german means^^

pls help me:)

Tried the bruschetta today for an afternook snack, and it was great! I forgot the salt, but had put a sprinkle of parmesean cheese on it. I used a baguette from a local german bakery, which gave it a nice crunchy texture – perfect for someone like me who loves potato chips! Very tasty, and so quick to make. I’ll be eating this again for sure. Thanks for the post, and keep up the great work on your daily workout posts. Can’t wait for your iPhone app to be back online as well.

I have to say that the bruschetta snack was quite delicious. I didn’t have the balsamic vinegar but it was still wonderful! Thanks so much for the idea! I look forward to trying more of your recipes.

Hi Zuzana and Frederick ! This morning I have coocked for me and my boyfriend bruschetta just like you did, we bought loveed it !
I am a bit dissapointed of myself, I need a bit of help to get moving again :) In the last 2 month and a half I use to go to gym and work out 4-5 times per week, I use to eat heathy and not eat late, not drink alchool more then once per week. In the last week and a half I haven’t been to gym at all, I was a bit busy but I got also lazy,,,,I am getting ready to join a cruise ship in Miami in just 6 days and I am busy with shopping and packing this days but it’s not an escuse for eating all the carppy food and eat late and drink so much wine and not going to gym at all :(((( I feel like I want to jump in sports wear rgt now and go to gym and work hard for 2 hours till I’ll fain :))) no no I am just joking , I know it’s useless if I would do that, I am just uppset with myself :(
I could go now and do a light work out and go from monday again till fryday when I’ll have to leave…
I put some weight on ofcourse , how sad !!!!!!!!!! And I need a diet to help me lose this 3 kg in 5 days :)
What to do?????????

Ahoj Zuzko,
Tak tomuhle rikame u nas v cechach topinky s cesnekem:-). Narazil jsem na tvoje videa na youtube.com. Obdivuju nejen tvoji postavu:-), ale take s jakym nasazenim dokazes cvicit. A taky tvoji anglictinu. Jak dlouho jsi v Kanadě? Nestýská se ti po domově?:-)
Přeju hodně štěstí v životě a hlavně zdraví.
Ondra

We LOVE bruschetta! I add fresh grated parmesan cheese instead of mozzarella, and i also add diced fresh onions to the mix (purple, yellow, white…doesnt really matter) – yellow gives it a little heat and purple gives it a little sweetness!
P.S. your toaster scared me…BOTH times!haha

Im about to try this recipe…I love the simplicity

PS. its kind of like pizza =]

Hi Zuzana and Frederick!
your website is amazing and very informative, as well as your videos! Thanks for sharing!
I am fond of fitness and very interested in healty food. As I live in Italy I can suggest you to use only Extra Virgin Olive Oil stored in dark glass bottles, it is the only unprocessed, the simple “olive oil” is processed and added with chemicals, like flavour enancer and colorants.
I think it’s nice to share experience and eating habits from all around the world, and enrich our diet with the best from everywhere!
best whishes
Federica

I’ve made it and tasted it!
I was sooo worried because of the Vinegar smell….it was eeeeurk! lol

But I think by putting Garlic and “spices”, it made the smell good.

My first taste impression was not bad. (maybe because my stomach was already bad…long story). I’ll do it again when I’m hungry again (Like I saw you making it and made me hungry and it feeelt deliciouus). lol

BUT my little nephew REALLY REALLY liked it. He was “Mmmmm”"….”"MMMMMMMMmM”. God. Never seen him like that. lol

Only because of that!! I’m going to redo again when my stomach is calm! lol

It’s just so awsome! I never do this stuff!! I should also see my culture food and see if I could change a bit to make it more healthy and make it deliciouus!!

OMg *HUUUGSS**

Hi
My name is Desiree, a Filipino, i live in Minnesota, USA, 36 yrs old with a 15 yr. old son. I am happy i found your website and i am surprised with all the work-out that you share with everyone and the recipe as well. I started my video work-out I found at the basement 2 months ago and the result was good i lost 15 lbs., unfortunately I started to get bored because of the same routine. Now that i found your website I will start my new work-out everyday with Zuzana, I thank her. There is one thing I want to ask, in between my meals I eat snacks. Are power bar or protein bar, yogart, wheat flatbread snacks are good for you?
Thank you so much.. and keep up the good work.

Wow i tried this receipe with my boyfriend and it was so yummy. Thank you for sharing…
Love that its simple and super fast to make..

I just tried this recipe and I must say it was DELICIOUS!!! Yum yum!!! Thank you so much for the recipe! It was just perfect! Instead of mozzarella I used curds (cow cheese) and it was really great!!

go italian food! :) thank u Zuzane

I like Bruschetta with avocado/tomato/oregano/fresh basil leaves too! Love it!

You can add also chopped olives,it’s very delicious.