BodyRock.TV

Great article! And cute picture!

One of the things I found when I tweaked my diet years ago, was that the freezer is the best invention ever. Yes, things in season taste better. However, they cost.

I don’t see why I should eat badly because I am poor. Like Freddy and Zuzana, from my research, frozen food doesn’t lose that much nutrients. Nor does it lose that much through cooking – as long as you don’t boil the hell out of it.

Some foods have to be cooked before they give out their nutrients – cooked carrots give out more beta-carotene than raw ones.

My freezer allows me to buy in bulk and freeze ingredients so I always have nutricious (sp?) foods that won’t take me long to prepare into healthy, delicious meals, meaning I never have to grab takeaway or other convience foods. In the time taken to heat the ready meal or wait on the Indian, I’ve made it.

I’m getting off my soapbox now! But I’m annoyed when people attack frozen food (i know you weren’t)

Considering that poor people bear the brunt of serious illness caused by poor diet, no exercise and addictions, seeming to beleive that’s their lot in life, I take any opportunity to challenge that viewpoint. Frozen food means that dietry health is within the grasp of every one.

Hi Frederick and Zuzana,

Thank you for all your research and work, that was terrific information!

I would also add that some produce should be eaten organic as much as possible, due to pesticides, because of their thin skins: peaches and strawberries, for example. Thicker skinned produce, like avocados and pineapples, will have less pesticides in their edible portions. For tons of websites listing the worst offenders for pesticides google: “dirty dozen fruits and vegetables”.

Best to everyone!

Ruth

Planting a garden is something I’d really love to do! I had one in my old home but the climate is nearly opposite where I live now. I used to live in practically a forest in northeast USA, now I live in the desert climate of southwest USA. My backyard is sand and rocks, I have no idea how to get a garden going :(

I’m planning on trying some window-sill herbs soon, if that goes well I could expand! I would welcome any ideas on how to grow my own things without a decent yard!

Thank You for all the great advise. Adorable picture, although Cali looks afraid of the vegetables :)

I was surprised to hear Martha Stewart identify the fruits and vegetables that do and don’t absorb pesticides. Some that don’t are avocados, corn, pineapples, mangoes, asparagus, kiwi fruits, cabbages and eggplants. Some that do absorb pesticides are carrots, celery, lettuce, cherries, strawberries, pears, apples and grapes. It is best to eat only organically grown fruits and vegetables if they are the type that absorbs pesticides.

Hi Zuzana and Frederick,

I have been following the site for a couple months now and love it. I had a question about putting on muscle while keeping your body fat low. I’m in my early twenties, around six foot and 175lbs right now. I have done some weight lifting and I usually take protein supplements like Syntha-6, but have moved to eating Real Food 6-8 times a day and doing your Daily Workouts instead of hitting the weight room. Along with that and a bad case of the flu, I dropped from about 190lbs to my current weight.

My first question has to do with the protein supplements. How do they fit into the Real Food lifestyle if they have a place at all? Are they essentially good or bad?

The other is what foods should I be eating if my goal is to gradually get back up to 190-195lbs while keeping my body fat low? I am currently reading Michael Pollans In Defense of Food and love it, but I can see that it doesn’t really mention how to reach specific goals while eating Real Food(though I’m only through Part One of Three in the book). I really love what you guys do on this site and really appreciate all the work you put into this it. You give me inspiration and have changed the way I view health and exercise. Thank You
-Maurice

P.S. – Did the Perverted Punisher Workout today in 27:11 not crazy good like a lot of the people on the site, but one day I hope to be on their level.

Ahojky Zuzko, chtěla jsem se zeptat, jestli nebudeš dělat videa a vůbec celé tyto stránky i v češtině…já totiž moc neumím anglicky…hihi…a ráda bych si vše přečetla, vyzkoušela atd…děkuji J.S.

Hi Zuzana

I have seen your exercises and are very cool indeed,
lately I’m studying human anatomy and I’m studying the abdominal area and its characteristics, but are not certain things about it and the person I know who knows more of the abdomen and its characters are you that you have Zuzana planoy abdomen strong and that level that you have exercised much to you, .. but …. my question is this: out right after so many times, ¿why your belly is marked squares?

Hi Zuzana,
Yes, Google: MON 863, for info. on Corn.
oh, and Merry Christmas, Miss BodyRock.
Sxean

Ahoj Jitko,

zatim ceskou verzi neplanujeme.

Zuzana!

I am so happy that you guys made the t-shirt!

I was wondering though, do you think you could make one that says “What would Zuzana do?”?
Please, please, please, please!
That’s kind of my moto when it comes to making healthy decisions and I would love to have a t-shirt of it. I promise I would wear it a minimum of once a week! Please? lol
Also, if it could be in baby blue that would be awesome! And a bit thicker sleeves? I love that you guys made the t-shirt- I am so getting me one!

….I am in college right now so I am exposed to a lot of people so it would be a great way to market your site too (if you’re looking for that?)

p.s. This was a great article, don’t worry I read every word (and learned a lot) :)

p.p.s. Please?!

Love,
Nicole

Hi Zuzka and Frederick,
just wanted to wish you Merry Christmas and Happy New Year!!! Thanks for everything you’re doing for us.

Dear Skimble,

I believe those “marked squares” are called definition.

Ashley

You guys have tank tops now! lol. That’s awesome.

[...] Original post by Frederick [...]

Hi Marketa,

thank you, we wish you Vesele Vanoce a stastny novy rok as well :)

Hi Nicole,

that’s funny :) ok I will look into that. I had more ideas for the tanks, so hopefully the software will let me to do more options.

Hi Skimble,
The part of the stomach you are referring to is the rectus abdominis. The rectus abdominis muscles are long and flat. The muscle is crossed by three tendinous intersections called the linae transversae. The linae transversae is what give the stomach the square look you are referring too. Everyone has this, it just isn’t visible if there is a layer of fat.

I would so go for a “What would Zuzana do?” That’s awesome! Everyone would ask, “Who’s Zuzana?”… Hahaha I love it!! Then we could either tell them the truth, or just keep them guessing ;)

Amanda

Hey Zuzana and Frederick,

My friend Steph has been pretty stressed about school lately and has broke it off with her boyfriend a few months ago. She’s lost some weight and is wondering how to put it back on in a safe and healthy way. She’s tried to increase her caloric intake and go to her university gym twice a week as well as swim twice a week. However, she seems unable to put back on the pounds. Do either of you have any suggestions as to how one would gain weight healthily and then maintain it?

Thanks, she’ll appreciate it!
Angie

[...] See the original post here:  3 Of Your 'Real Food' Questions Answered | Fitness Advice, Workout … [...]

Hey Guys! GREAT article! =) Thanks so much for all the information you post and the awesome workouts!! =)I was wondering, would you mind sharing your journey with us? What made you interested in health and fitness? How long did it take to get in great shape and what motivates you to continue each day? I LOVE learning how people got started and it would be wonderful to hear your story.

THANKS and have a beautiful day!

Marie

Thank you once again for a wonderful and informative article.
I have recently started reading “In Defense of Food”, and it is
literally changing the way I look at food. I had not realized
how much not “real” food is around us. The switch from food
to nutrients is making people afraid of food, and they forget
to actually enjoy it.

I am glad that I came across your site at a fairly young age of 23.
With all the useful information I am learning here, I can take
better care of my body and also of my family at an early stage,
and hopefully prevent many health problems down the road.

Thank you over and over!

~Nelya

The easiest way to, unscientifically, determine which foods are better for you is to look at the amount of human intervention required to get the food to you. Usually the less humans are involved, the better the food is for you.

Frozen strawberries are good for you, but somebody had to freeze them for you. If you buy “fresh” at the market, less intervention was involved. Better than “fresh” at the market, is fresh at the farm stand. Best of all, would be for you to pick them yourself.

Every step required to process to make it available, takes a little away from the food.

I know that this sounds overly simplistic, and it is. But as I said, it’s just a quick rule of thumb.

As Zuzana pointed out. High Fructose Corn Syrup is made from corn and can be considered 100% natural. But it’s been processed to the point of actually being bad for you.

Cheers,
John

sooo cool that you guys are doing shirts. I saw it yesterday and thought, hey! I’d wear that!! Especially if it said something like Rock Your body on the back with a subtle reference to your website :-))

Hey, who knows? maybe you could even get those people at Lululemon to do something really nice for you. You win, they win and I am sure many of your readers would get it too. I know I would! Let’s face it, you are an awesome human billboard.

hey zuzana, if enough people buy your shirts, maybe you could organize a competition of the craziest situation/or place with that shirt on and the winner could get a GymBoss, some Lululemon top or whatever else you guys came up with?

On a complete other note: I am so glad that you have written this article. My life has changed a great deal since I have started eating clean. It all started when I was at my fav organic store a few years ago. I was chewing gum and the guy at the counter gave me so much grief about the horrors of aspartam, he even gave me a book. I started reading, asking more questions, done my own research and have since changed drastically. These days I am even subscribed to Natural News or other blogs on healthy eating, healthy living, dodgy pharmaceutical industries, etc.

Last year while in the US for a holiday, I came across a book that has made me very, very happy. It is called “The eat clean cookbook” by Tosca Reno. she subscribes to all my thoughts on clean, wholesome, additive, pesticide free eating/cooking. she always says that she is a cook and not a Chef. Her recipes are yummy, easy to follow and include everything from starters, lunches, snack, yummy cakes (i baked my own batch of sugar free, flour free brownies!! and they are so good!) and even the occasional “cocktail. I have enjoyed cooking for friends and making them aware of the fact that I am not on a diet. I make other choices and they are still yummy.

LOL @ Ashley for her “”marked squares” are called definition.”" You sure got me in stitches. Bull’s eye. I was already formulating an answer myself but I see you have done it already ;-)

@ Angie, I suggest your friend chooses a program and sticks to it. I’d certainly start training more than twice a week. Unless she is really overloading her body in those two workouts, there is no way she is going to build any real muscle. Make life easy, why not just simply follow Zuzana’s daily workouts?

I understand that she has recently broke up with her boyfriend. Stress weight loss is quick and it takes no prisoners. It will take some time for a body to get back to normal. One cannot gain weight quickly in a few weeks (I am of course referring to lean muscle mass, other weight gaining is mostly obtained by little exercising combined with a few quick trips to McDonalds.)

I sincerely believe that a strong trained body is 20% training (maybe too optimistic) and 80% diet. By diet I do not mean starvation diets. I mean a lifestyle that is conducive to a healthy and fit body and mind. I suggest you check out Zuzana’s diet tab on the site. She addresses many aspects of eating for a lean and strong body.

Personally, I do not stress about “proper” amounts of carbs, proteins or fats. I just make sure I eat small portions 6 times a day and each meal has the 3 required building blocks. Oh and please don’t forget to drinks loads of water. I have much more energy since I have adopted this lifestyle and my skin is so much better that sometimes I actually just think that it belongs to someone else.

There are no clear cut answers. I believe that is is a journey of questions and answers, where you try and find out what works best for you.

Hope this helps,

Carla

Awesome that you guys are doing shirts. I saw it yesterday and thought, hey! I’d wear that!! Especially if it said something like Rock Your body on the back with a subtle reference to your website :-)) Hey, who knows? maybe you could even get those people at Lululemon to do something really nice for you. You win, they win and I am sure many of your readers would get it too. I know I would! Let’s face it, you are an awesome human billboard.

hey zuzana, if enough people buy your shirts, maybe you could organize a competition of the craziest situation/or place with that shirt on and the winner could get a GymBoss, some Lululemon top or whatever else you guys came up with?

Hallo!
Well, as long as out there are many questions and oppinions about food and what we eat…etc, of course the people get confused. In my oppinion, people must think more logic about the food and life today and the life and food 100 years ago. Well…?
Thank you!!!
mariam

hello Zuzana

I’m skimble

Now let me ask you one thing, and not to offend.

I see you have your flat abs exercise so. but in the days that you do not exercise ,…. when you touch the abdomen,

How do you feel your abdomen exercised?

How much has your abdomen hard?

Is your stomach has muscles?

I hope you answer me these 3 questions you personally Zuzana

thanks

I would volunteer that the corn issue is a little more complicated than it seems.

For one thing, corn is the most genetically modified crop. Unfortunately, an ear of corn does not tell us how much the researchers at Monsanto monkeyed around with it’s DNA.

Of course, corn, wheat and soy are the backbone of the world food economy. Perhaps we just have to make our own kind of peace with it. But corn will still be a bit like the proverbial 500 pound gorilla. You can probably co-exist with it for a while, but sooner or later it’s going to turn on you.

Personally, I still view any corn product with a high degree of skepticism.

I just wanted to say that Thanks to this website, I have lost a total of 20 pounds! Going from 134 to 114 and I am very happy with my current weight! Thank you so so much!

Hi Frederick,

Thank you for the article. I’m not so sure you have answered all the possibilities of each question and I’m not sure it’s possible to do so without a great deal of time passing. As David points out corn is a interesting problem and this “monkeying” around with it has been going on long before Monsanto.

I can see the fears of some as more or less that we humans are now “play god” except that is what we have been doing all along with hybridization and choosing “better” strains and growing monoculture fields. Where it’s been easier to use irrigation and pesticides than nature’s solutions to dry periods, insects and molds.

Anyway so far, this is how we have been able to feed billions of people. The question I have is this really sustainable and what is the consequences if the answer is no.

Normally much more lighthearted,
–Chris

HeLP Plz..
hi zuzana!
ur workouts are different but innovative.Ive searched ur site ..more than 80% diets
are about losing weight.My problem is opposite as i hve trouble gaining weight.It is as difficult as losing ..
cant help but notice tht ur muscle mass is increased from the passage of time
plz prescribe diet for gaining mass and strenght

plz prescribe the diet 4 gaining mass..appreciate the reply

Dear Zuzana, I have a question: What kind of foods do I eat to prevent bulk muscle from developing? Should I stay away from carbs, limit my fat intake, or maybe cut down my protein?

Lol id that tiny dog yours never saw it :)) lol little weeny dog :)) kinda =)) so u trying to feed him vegetables in the picture?:D by the way u are veru cute in the picture i think doggy wants a kiss :))

Hi Zuzana & Freddie,
I just wan’t to say that I love love love your site! It has everything I need when I have a question about this or that! I come to your site almost everyday and am seeing results fast. Every week I am surprised by more muscle defenition, it is amazing! Thank you so much for what you guys are doing here! Happy New Year and God Bless. xoxo

Hi Zuzana,
I’m not out of shape but I want to lose some fat from my waist, arms, and thys. I was hoping you could help me and tell me what foods I should eat to make me slimmer and what workouts I could do. And I like to be challenged. Because I want to see a difference fast. Thank you :)

HI Zuzana and Frederick,

Hey we can reply to a comment and there are other new features…cool! Now if there was editing after posting to correct my horrible spelling and grammar!

1on1 with Z? How much is this going to cost?

–Chris

Super! Can’t wait!

Hello Zuzana how can i be a member on youy 1 on 1 so i can view your site..reply

The 1 on 1 will start in January. We are still working on the technical things around the site.

Zuzana,
Can you explain the “1 on 1 with Zuzana” program?
How do I become a member?

Much appreciated,
Tracy

Hi Zuzana,

I’ve been visiting your website for almost a year now and I love it. It has been really good motivation for me to eat healthy and work out on a more regular basis and I wanted to thank you for everything that you and Frederick have done :) I am just curious about the new “one on one” section of your site, and what it means to be a member and what it takes to become one. Thanks for everything!

Amanda

Hello, nice to see you back!
Love the new design of comments on the site!

I did this workout the second time on Dez 24th (as a preparation for all the cookies later) and my best record is 19:44. You were real fast, I will try it again soon and try to beat it :))

Now I’m going to do your workout in jeans cause I’m still sore from yesterdays 550 killer reps…
Also, I must brag about the compliments I got from the family on my new looks – all thanks to following your site for 2 months.
Thanxxxxx

I’m 61, I’ve been exercising all my life, but notice that as I age, it seems to take more effort to stay fit. I workout 4-5 per week between 20-40 minutes, I use a 18-25 lb kettlebells for strength and cardio, also I jump rope and do MMA drills,I also have and use a TRX Suspension system’s, and do some of your daily routines. I eat relatively healthy, mostly, fresh fruits,fresh vegetables, whole grains, nuts, soy milk and lots and lot of no fat Greek yogurt. Here’s my question do I need to increase my exercise time to continue to stay fit ??? So far I have been able to stay injury free and would like to stay that way, but I love being fit, and I need to I’ll be willing to increase my workout days/times…what do you think (by the way I have been totally cleared to workout hard by my Doctor, who has told me I’m very fit, and whatever, I’m doing to keep doing it :-)

I’m very much interested in your new 1on1 with Zuzana Program, and tried to join, but it looks like you’re not set up yet. Also will you be giving food tips in addition to exercises ???

Hi Zuzana! Am unable to view the post that you made on the 1 on 1. :/ Is there a technical fault?

Hello zuzana!
How can I became your member? The link “here” doesnt work, I cant clik it, does anybody else have this problem or is it in my computer…

Hi Zuzie, thanks for answer!
I can`t see what is written under Go 1on1 with Zuzana soon…
how can I access this? I can see that there already are lots of comments for that post, but I can`t even see the post….how the othes can see it?

Thanks,

Tina

Hello Frederick, I just have to say you’re “HOT”,cool hair and you look like you’re in good shape, maybe when Zuzana takes a day off you could do some exercises for us, for a change of pace, what do you think?? LOL

Hi, was trying to access 1 on 1 page, but it says I’m a non member. How do I get into this area?

Hi, I can’t seem to gain access to the one on one with Zuzana page. It says I’m a non member? Can you help?

oops sorry, was trying to post a comment on another page, but when I submitted it, it came here. Got my answer tho, thanks.

Ahoj Zuzko a Frederick ja sem se chtela zeptat dneska sem si otevrela tvoji stranku a byla sem prekvapena protoze se mi ukazale v nekterych castech ze to je jenom pro cleny jak se muzu stat clenem.
Dekuju
A preju tobe a Frederick stastny novy rok

Hey Zuzana! I finished this workout in something like 20 minutes or so and I was really proud of myself until I realized that I had forgotten to reverse and go back to the beggining, meaning I only did half of what you did. Then again I guess it’s normal considering all I ate during Christmas… Anyways, thanks a lot for all your great workouts!
By the way, how do you become a member?

hi,
i wanted to click through to other parts of the site, but i had to ‘become a member’, however the link to do so seems to be broken?

ps sorry didnt see the post from zuzanna just above mine!
thx :)

ahoj zuzi a Frede
Přeji do NOVÉHO ROKU mnoho zdraví a moc moc dalších obdivovatelu/lek. Stránky jsou lepší a lepší ale já bohužel jsem potvora líná, tak se spíš jen dívám(no už jsem s tebou taky cvičila, ale má v háji nožní klenbu, tak jsem tomu zatím moc nedala)hlavně že se sama sobě mám na co vymluvat. Ale je užasné vidět u tebe tu proměnu . Chválím i nový look u tebe i Freda, velmi povedené.
Jinak mi nějak uniklo co to je to 1 on 1 w…..a jak být člen? nechci aby mi nic uteklo :) bude-li chvilka písni mi
denča k.

zapoměla jsem poděkvat, DĚKUJI :)

Ahoj,

sorry, ze Ta este rusim. Chcela som sa dostat na Tvoj posledny vstup a video z 28.12.2009: GO 1 ON WITH a vypisalo mi, ze nie som clenom a nemam pristup k videu. Vies mi poradit?

Diky, Erika

Ahoj Zuzi,

neviem si pozriet Tvoje najnovsie video zo vcera. Pise mi, ze nie som clenom a nemam pristup. Vies mi v tom poradit? Diky

HI Zuzana,

I did you exercises almost every day and now I see you have to be a member. But how can I be a member? There is a button to click on, but it doesn’ t work.

Thanks,
you site is really great!
Aysel.

Hi Zuzana, I have recently become a huge fan of yours and have been doing you workouts..and I went to look for a cardio workout today and found I have to be a member…How do I become a member? I clicked on the link but there isn’t anything there..I love your workouts and want to continue with them…

Tracey

Hey Zuzana & Frederick,

Hope your holiday was an excellent one. I’ve been away all week and came back to find a couple of things on your site. Thanks for returning to your previous way of listing your archives:) It is so much easier. Secondly, WOW! What is this new 1on1 with Z? Went on but couldn’t access it. I am sure in the days to come you will be posting more info. on it. But I was curious and couldn’t wait so I thought I’d ask.

All the best
TANIA

Ahoj, uz som si precitala ze zacinate v januari. Sorry, som netrpezliva a som zvyknuta v ramci prace hned reagovat a komunikovat mailom viackrat denne. Tak uz to pribrzdim.

Uz sa tesim na januar!

Erika

Sounds awesome. I know something that alot of people would be interested in, is a daily food log. Or maybe not a log but a diet plan. I dont have a problem with eating to much but I think I dont eat the right foods sometimes. I think alot of other people would be interested in that too because people always ask what you are eating lol.

i have subscribed but i cannot get into the 1 on 1 or life? do i need to do something different thx

ok never mind didnt read down far enough sorry to bother you

Ahoj Denco,

ja jsem na to psani emailu hrozna ja vim, ale uz ti jdu psat :) diky za komentar.

i wont ask how much….

i am sure it will be the better money invert

N

Hi Zuzana,

I’m wondering how and where I can sign up for the “one on one with Zuzana.” I can’t seem to find a link, or a sign up page for that.

Please advise,
Natalia

I´ don´t understand what happened to the old archives? Workout archives?

Hello Zuzana,

When you first posted the 1on1 video yesterday I was able to view it but now I can’t this morning. How can I become a member?

Audra

How do we join your 1on1? There is a spot that says click here, but it doesn’t work!

i cant seem to get access to the ‘life’ and ‘news’ section, now it’s asking for membership which is fine i love your site but exactly how do we do that…

did I miss how many leg lifts to do??

Is lifting weights a good way to lose some weight?

Hola Zuzana, un saludo desde Zacatecas, México. Me encanta tu web, y hago los ejercicios que nos muestras. tu eres mi motivacion.

Feliz 2010..

Hi Zuzana, Hi just wanna say hi from Zacatecas, Mexico. I love your web, and I´m workingout every day..
Happy 2010…

Veronica Ortiz

(my inglish is bad.. sorry)

Actually, I’ve done some reading on the chemical make up of some food additives. Preservatives in most foods are surprisely but most fat replacements and artificial sweeteners are not and maybe have negative consequences if consumed but my knowledge of biochemistry is limited.

My wife and I love to work out together. We have been looking for new workouts and I have stumbled across your site. These look like just the thing we need. Going to try the “Rock your Body” one today. I will let you know how it goes.

i have subscribed to but i cannot get into the 1 on 1…can you help me?

I am also in my mid 50′s but Canadian. I think we were encouraged to be fit. If you try on vintage clothing the women had much smaller waistlines than we do now. When girls went out for a treat in the 50′s and 60′s, they shared a plate of fries between four girls. Today’s food portions are massive compared to those of the 50′s and 60′s. And we didn’t eat hormone laden and GMO foods.

The last two generations are going to suffer because we’ve eliminated a lot of natural physical activity. City kids no longer walk to and from school because we’ve scared everyone into believing a pervert will grab your kid. No one would think of walking to the store and carrying home their groceries or taking a bus and walking a few blocks.

Sadly, I do hear many women, young and middle aged, saying they don’t want to go to a gym because they fear they’ll get too bulky. I don’t think they realize how hard it is to gain bulk if you’re a woman.

I’m so glad to have found Bodyrock.tv. I certainly don’t do the same number of reps Zuzanna but I do challenge myself trying to add more reps each time I do the exercise.

I LOVE the skipping. What an easy challenging cardio with balistic movement. Great for the heart and the bones.

Thanks Zuzanna and Freddie

…surprisingly digestible*…

How can I log in to your page?, I have try to see the rest of your site but nothing, I hope I con log in

HEY ZUZANA, IM TRYING TO LOG ON TO YOUR WORK OUTS AND I HAVE TO BECOME A MEMBER, HOW DO YOU BECOME ONE?

ahoj zuzko and Frederick ja sem se chtela zeptat kdyz sem otevilrala tvoji stranku s bookmark tak se mi obevilo non-member chci se zeptat jak se stanu member
Prejem Stastny novy rok

I agree with nick! It would be awesome to have a diet plan, or just something to follow till we get the hang of it.

Hi Zuzana..I hope you are having a great Tuesday! I wrote you yesterday telling you how you now are my inspiration…and you are =)! Now, I have a bit of a problem..since I haven’t been excercising for a while, how can I modify the excercices to start up and build some stamina?I believe that I will get really fast to the level to start following your workouts, but in the meantime how can I start, or how can I modify them? Thank you so much for everything that you do!
xoxo,
Carmen

Hi Zuzana,

I found your web site few days ago while searching YouTube for some workout ideas. I workout in the gym with light weights and high reps. I’ve tried some of your workouts instead of regular cardio and it is amazing!! It is really fun and interesting! Thanks for sharing your knowledge with us.

This workout is a killer. I’ve completed only 3 rounds, and honestly was not satisfied with my results. It showed me that I am not in such a good shape as I thought, ha ha :)

Thanks very much Zuzana and Frederic!
Happy New Year!!!

Ellie from Montreal, Canada

Hi Zuzana..I hope you are having a great Tuesday! I wrote you yesterday telling you how you now are my inspiration…and you are =)! Now, I have a bit of a problem..since I haven’t been excercising for a while, how can I modify the excercices to start up and build some stamina?I believe that I will get really fast to the level to start following your workouts, but in the meantime how can I start, or how can I modify them? Thank you so much for everything that you do!
xoxo,
Carmen

Čav, Zuzana & Frederick!
I wanted to ask: When you doing somekind of exercise where need to squeeze ABS – you just squeeze it or also pull in?
Thanks again for your Supereffective workouts!

Im a member but every time I try to look at the workout archives it says im not a member…where do I sign in at???

How do we become a member to access the “One on One” feature and will there be more information as to what it is exactly? Thanks, Lisa :)

I couldn’t see how many leg lifts to do, so I decided 10 was a good number. I also didn’t read it carefully enough and did double too many jumping jacks every time. I did 18:02. This one seemed easier than most, but perhaps I am just getting in shape, heh! Thank you and Happy New Year!! Good to have you back again. I hope you had a great Christmas there!

This article is great- it’s about me!
I have few pounds to loose, so I decided to go for a gym- I love exercise like “body pump”. When my mom heard about it she started laughing and asked me ironic do I want to look like a bodybuilder? I know that I shouldn’t think about it, but to be honest I stopped attending gym.
I felt great after exercises but something made me to quit it. Maybe I’m mentally weak- what an influence have our parents on us?

hi zuzana,

how much its gonna cost to become a member for “1 on 1 with z” ???

hi my name is tara i am 20 years old and am trying to lose weight i have been trying to lose weight for years but i find it hard a couple days i found ur site and love ur excersise i am going to try them out but need some advice i weigh 138pds and want to get down to 120 and i want to be toned how often should i work out and for how long do u have any nutrition advice too i live at home with my mom so i cant by my own groceries and it makes it hard please email me or right back Roxy_goodgirl_07@hotmail.com ~tara

Hey Zuzana, i completed this workout in 9:17, i progressing very well, and im competing with myself to beat my times, you are rubbing off on me keep it up.
Thanks. x

hey! I found this workout easy but it was a good one for today. I completed it in 18 min dont know how many sec. I like the one thing right after the other it flowed nicely Thankyou for your time and amazing workouts!!!

I did only two rounds :( And I did it in 19 minutes :( The Triceps Leg Lifts killed me. I’m so weak, especially my arms, and I can’t understand why since I’ve been doing weight training for about 8 months ;(

Ahoj Zuzko,

thanks for your website and always new videos with nice scenery. Im from Prague and you inspired me as others to start reguraly excercise at home. I did triathlon but full time job can sometimes ruin your fitness regime. Im happy you are the main impuls that is brining me to my old happy routine of sport and discipline. Because Zuzko, through your videos and your nice looking you can push people forward.

Few ideas from me:
1. Please, keep updating these website as you do. The more you do the more we will follow you.

2. I like when you are personal and you say something from your life, such as the weird guy walking pass:).

3. I would like to see here more stuff about the food.
What to eat morning, lunch, dinner and snacks. I remember from triathlon books and your website golden rule of 5-6 meal a day. The hardest part would be I guess to eat at least 15minutes and not 5 as I do:)))

Yes, people suggest eat tuna and fresh sea food. Here in Czech republic the frozen is bleee and fresh super expensive.

4. Think to add here some file for tracking and organizing our excercises with you, which we can download as well. Of course I can do it and will. But you might save some time to others.

5. Think to come and run workshop for your fans in Prague and other Eu cities, where we could excercise with you.

Thanks again and keep going girl because you rock.
Maj sa
Roman

Hi Zuzana,
your videos are inspirational! Quick question:
what’s a typical day of your eating. Obviously you eat really clean to stay SO lean. Are you that lean ALL year?

Zuzana,

I’m embarassed to say that it took me 27:20 to complete this. You always say form is important so I concentrated very hard on that. It should be easy to beat this next time since I now got the hang of the workout. The scenery is beautiful! I’m in Chicago so I had a very white Christmas here. Thanks again for the workout!

Sylvee

Hi Marta,

it depends on how did you train before. If you are not used to these type of exercises, then it will take time to get better at them. The biggest disadvantage is to use machines for weight training, because that won’t give you the functional strength that you need in real life.

Hi FlowerPower,

we are still setting this up.

Hi Lisa,

we are still working on it, it’s not available yet. Once it is all set up, we will post more information about the 1 on 1 training.

HI Elizabeth,

we are still working on the site and the new premium area.

I’m not sure if I’m blind but how many leg lifts are we suppose to do? Thanks!

Ahojky Zuzko, prosím o doporučení švihadla, děkuji za tip, J.S.

Hi have you ever read the book “The Abs Diet” and if you have what do you think about it because iv just ordered it. Thanks Hun
Steve x

Ahoj Jitko,

nejlepsi svihadlo ktere jsem zatim zkusila je speed rope od Nike. To je me nove svihadlo co jsem si pred nedavnem poridila a jsem s nim moc spokojena.

ok so i have been doing your workouts for a while.. im going to buy just organic stuff and lots of fruit and today i will measure myself
and every week i will do this and see the differences and let you know :) i only have about 2 inches to lose and i have gone from doing 3-5 pushups to like 20 :) im not the fittest but i feel alot better :) i was just slim with no muscles but now im alot stronger and i thank you so much for this :) you guys are life-savers

Hi Zuzana!
First of all you look AMAZING!!!!!!!And yeah, your videos are amazing too!!!Looking at the way you look, it makes me to get up out of my seat and start working right now! :)

So.. I’m 17 years old and I have always been interested in sports. I went for tennis, basketball, athletics, volleyball, a lot of dance classes etc.
Right now I go to fitness studio, I go for 2-3 hours per day. I also used to go for a run 1 hour (non stopping for the whole hour) everyday (got a little leg problems, but starting again soon as the snow melts). But I have always been eating VERY BAD! Used to eat a lot of junk food and candies and never eat vegetables (at all, just potato), some fruit I do eat, don’t eat fish,pork,lamb,veal, I eat a lot of bread (whit) etc. Now I try to drink water all the time,not to eat candies and that stuff and I have given up on junk food at all.. But there are still a lot of bad things in my food that I do eat so I need a help around my diet because I’m really not sure what should I eat. Could you PLEASE do some kind of plan or example for the diet?

Thank you in advance! Best wishes!

xoxo

When I heard your accent first time Zuzana I knew you have to be from Slovak or Czech republic! :D Please can you give me some advices for getting in shape? I think you are really good at what you do so I would apreciate it really much!

hi zuzana, great videos, can
you and frederic tell me which
is the fastest way to loose
10 kilos of weight?

wich kind of routine, and
how many time shall i spend on it?

thanx for your videos, you are a real
role model

you doing very very good jobe i hope ur enjoy this job good luck

Hello Zuzanna!
I discovered that website few days ago and it is wonderfull! I love it! You became such a big inspiration for me. Now every morning at first I check bodyrock to see if You put some new post.
Thank You for great job!
Greetings from polish part of Tesin:D

Hey Zuzana, I just want to say what a great insperation you are to me! do you do any aerobic exercise to keep you lean? like running or swimming because I run about 5 miles a day but I dont really have any definition in my muscles.

thanks xx

Hi Zuzana!

I love your workout video on youtube. I was just wondering what is your daily diet and exercise routine? Do you ever have a day off to have unhealthy food or are you quite disciplined to get a body like that?
I would really love to know the answer to these questions as Im trying to sort a diet and exercise plan.

Thanks Clair

Very informative! I think people don’t realize how much processed corn is actually in our diets. I watched a documentary called Food. Inc and they showed that about 90% of the all processed foods we can buy have refined corn in them! We have to be very cautious about the food choices we make every day, and putting unrefined foods in our bodies is where it’s at!

You two are fantastic, and have definitely made an impression in fitness, nutrition, and what it means to be healthy.

Thank you soo much u guys. O I just love u!! Very informative & u have confirmed what my husband & I have felt 4 quite some time about the “organic” craze that has been going on lately. Keep up the great site!!

Hello.
I am in the US Army, currently deployed to Afgahnistan. I had been looking for a work out that I could do in my small area of a room. THey dont have much of a gym out here and outdoor physical training just seems crazy in these mountians. I found your website and was totally stoked. The work outs that you do are so intense and you dont hardly need any equipment. I just wanted to say thank you. I was also reading one of your articles that said “Tell us the Truth About what you Eat”. In that article you talked about getting bulky and all that stuff. You said that some of the girls had said that you looked bulky, and I have to say that I beg to differ. First off the men that are in my unit have been drooling over you since I started your work outs. THey started doing them too and can barely match your time. You put them to shame hun! But never the less. You are not a bulky at all. Those girls dont know what they are talking about. Anyways I wanted to say thank you for your website because a lot of us troops overseas use your work outs in order to stay in shape!

This is so cool! :) Thank you so much for this comment. Good luck and stay strong!