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I lasted only a week. I was very fond of chocolate myself for a very long time. Let’s say 10-12 years. Now I don’t like it that much anymore. And I honestly don’t know what happened. Same thing with coffee. At some point I just stopped buying it and now I don’t even crave it. What I do crave are bagels with cinnamon and raisins. I can eat 3-4 in one sitting and i usually put lot’s of butter on them. Yum! I don’t’ it butter with anything else. And I cannot stop buying them because my husband eats them for breakfast everyday. He doesn’t like anything else in the morning. Just a bagel with cream cheese and a coffee. In his case it’s ok?because it’s only one bagel and no butter.

Hi Zuzana!
I’m still keeping to the challenge, but I think I’m compensating by making bad food choices in other areas. I’m going to try to stick it out and eat clean, especially since I already bought the lululemon top I wanted! :-)

I tried the Earn Your Shower workout today and it was so much harder than it looked on your video. I used 5 pound weights and lost some time when I needed to move my chair for the step ups, but I completed it in 19:49.

I keep looking at the dip stand, but I’m not sure if I want to spend the money right now. Thanks for giving us new workout ideas….nothing ever gets old!!

Laura

So next time you put the tinfoil in your mouth in stead of the chocolate!! Hahaha, cut yourself some slack, you are already so enormously disciplined that i am very happy to see that you are also ‘only human’ and had to eat some chocolate. Who cares, you can try again ;o). I am addicted to your site and your workouts, keep them coming (especially them without any equipment, otherwise with a modification for us without the bar and dipstation)

Thank you, :o)

in this case , i go and eat some too :)))

Hey. I don’t know how to do the ninja jumps to half burpee. Is there something I can do instead?

Thanks :)

katy perry – i kissed a girl.rar. You will love this song to work out Zuzana. Don’t get nervous Freddy…lol, it’s just the greatest beat for a workout. i’ll go back on the junk food challenge, it helped me stay clean for the longest ever. I’m also proud of how my summer body is comming and how energized I feel daily.

Have a good night!

I am glad you are so open with your chocolate eating. It is nice to see that you don’t have to be perfect to be in shape.
I really don’t eat sugar. So I am instead challenging myself to a month of perfect diet and no missed workouts. My job makes the workouts difficult sometimes, but there is no great victory without great challenge!

Oh, and hello Fredrick :)

hey z i totally ruined it to i had kool-aid with sugar and some chocalate today, so im not gonna lie i feel a little bit better knowing you fell off the wagon to. so tomorow ill start my 30 day challenge with you, we can do it!!

I was doing so well with my 30 day challenge until this week. My mom was having surgery and we had cake before. I felt guilty but I also realize that having a sweet doesn’t make me a bad person and it really isn’t that big of a deal. I’m starting over tomorrow.

Well that’s great (in a good way) that you will start your challenge again tomorrow, I will try it with you. I don’t think that I can possibly last 30 days but I will see how long I can make it with you because I am extremely passionate about chocolate and SWEET BREAD (the worst combination)…..lol

hey zuzana,
i don’t blame you at all, i cant live without chocolate! however i try hard to avoid milk chocolate and have dark chocolate because i can eat that without feeling guilty :)
i don’t a bad example at all, i think that if your consistently eating healthy and working out, you shouldn’t have to do these 30 day challenges, its all about balance and moderation.

Btw, it’s good to see you settled in your new home :)
enjoy
xxx

sorry it was meant to say i dont think your a bad example*

Zuzana, will you be using the new equipment a lot. If yes, so that I can purchase it.
Also another question, does your diet consist more of fruits and vegtebles or proteins?

I am totally with you on the New 30 Day Challenge; I didn’t find this site until you’d already started last time. I would really like to be able to not have chocolate for that period of time, as it has started to be a bit of a daily habit for me.

I ruined my 30 day challenge today too and i was thinking it would be fair to start it over again about I got frustrated because I felt I couldn’t keep up with your programme.but hearing you saying that you gonna start it all over was a relief because I got disapointed and even thought about quiting.I will try my best this time!no mistakes!I hope we both do our best!thank you zuzana for motivating me once again :D

Hey Zuzana

I have been following you on youre website now for a month, and I really looooove it! Your workouts are fun and something that is easy to follow.

I just wanted to know if there is an exersise I can do instead of the hanging knee raises? I don’t have any place do do them and no equiptemnt.

Thanks :)

Hi Zuzana!!!
I just want to let you know that your body is just PERFECT as it is now!!! You don’t need to loose more weight to look better, just keep doing what you need to not loose that shape. I don’t want to scare you but that challenge you are trying is how anorexic girls begin that illness. Remember that there is a border between looking fit and looking unhealthy. You may not notice how perfect and beautiful is your body now because you see it every day and you are used to it but believe me you don’t need to look better because you are just PERFECT!!! Be well!!! See ya!!!
From your friendly neighbor!!!!

Hi,
since You ask about challenge – I can tell that I’m actually doing great. I had some cravings before and they was very bad – I almost give up – but I bit up those thoughts and don’t have another craving for a couple of days and I hope that they won’t come back ;o)

Zuzana,
I just want to say thank you for all your workouts and the inspiration that you have given to so many people around the world. I can remember the first time I saw one of your routines and how impressed I was with your technique and different variations of your exercises. Being a personal trainer at a very small gym, sometimes it is hard to get motivated because it gets crowded, but a lot of your routines have help me to get rejuvinated and I am very thankful. Please never stop doing what you are doing and keep us all motivated. Sincerely, Anthony

I bought the Ultimate Body Press but they have posted that it wont ship until April 1st, bummer, cant wait to get it tho. I got the jump rope, too, since you said you like it better than the one you have and the one I have keeps breaking. :)

Hi! It is so nice to see that you are a real and honest person. We are human. I had mentioned in a previous blog that I cannot do a months challenge like this. I eat really clean everyday too, but I have found that depriving myself over the years has just turned me into a binge eater when I once I finally give in and then I feel terrible. I find eating really clean and giving myself a little piece 80% of dark chocolate a day keeps me feeling good and satisfied.

Hello Zuzana
Honestly I am very happy to know that you are starting the challenge over again. I don’t want to seem ignorant or anything, it’s just that I just found out about the challenge because I am new to your blog and I was going to start tomarrow. I am like addicted to chocolate and I know it will be hard for me so I decided that everytime I crave anything sweet or chocolate, I will just think about what I want to get for myself. I’ll just turn my computer on and look at charms on Swarovski’s website or other stores. You should try it, it might help you. I’m really excited to know that I’m starting with you. That will motivate me even more. We can do this girl!! Thanks for your awesome workouts.

Hi.

If my challage isnt sugar could I do it it its another eating problem? I know I can but I mean as part of this to help me know I am in on it and keep strong..?

Zuzana, that 30 day challenge is hard!
I’m a freshman in high school and all my friends always offer me sweets. Of course without thinking, i eat it before i can realize that i’ve ruined my challenge and have to restart all over again.

You are helping me get so strong! I did “Sexy Monkey” today, and beat my personal best by 5 minutes! Thank you so much, Zuzana – you are such an inspiration – chocolate or no chocolate :) Keep up the great work!

Zuzana,

Ok i’m glad your not like really perfect and gave into sweets! Because i did too : ( i didn’t even last as long as you did. But i will try again with you tomorrow! Sweets is my absolute favorite thing to eat and its so hard for me. But i know its possible. Good luck to you, i know you can do it this time!

Marianne

No tinfoil chewing, it’s very bad for you!
Great video.

Hey Zuzana,

OMG! I just got home from a 12 hour work day and have to admit I cheated also on my 30 day challenge with peanut M&M’s today…Sigh. Love, love, love, your honesty and now I don’t feel so bad about it. Therefore, I’m gonna do this workout now to minimize the damages. We’re only human ;)

Zuzana,
Congrats on your new home. This is my 3rd attempt to post. However, my post appears to be waiting for moderation. Hpoe this one makes it through. I’m trying to modify my diet to eat smaller meals more often, however I feel like I’m eating too much. I also feel like 20 minutes of exercise/day is not enough to achieve my goal of losing 30lbs. Can you please post your meal plan for a day and also, tell me do you only work out only once/day? Do you run or do anything in addition to your daily work out post? Thank you for the daily inspiration

hello zuzana i started my 30 day challenge 7 days ago and was doing fine no cravings at all until today . i went to my girlfriends and she forgot 2 give me part of my valentines day gift so she gave it to me today and it was my favorite candy ,black locorice i love it soo much,, if i could marry black licorice and have babies with it i would..lol anyway it was really hard but i didnt eat any,,thanks for inspiring and motivating me and countless others i appreciate your realness and how you are so down to earth ..it is refreshing keep up the great work

Ok Zuzana, this workout was my punishment for the peanut M&M’s I ate today.

I beat my old PB by 5 minutes & 55 seconds for a new PB time of 15:10! What an improvement :)

My 30-day (no more crap cuz it’s not worth it) challenge starts tomorrow. I’ve learned my lesson.

Please don’t chew tin foil… It will give you Alzheimer’s!!! We don’t want that <3 Emily

The challenge is hard! I am a sugar addict.. I can stare clear of fatty food and have no problem but sugar sucks me in…
We just did the “Relay for Life” where you walk as a team for 22 hours to raise money for cancer prevention and awareness, our team was only 8 people so we each had a to do quite a bit but the hardest part was being awake all night and not eating sugar! I shot myself in the foot by making chocolate cupcakes with white chocolate ganache for everyone else… but I did it!
Now in the space of the rest of the month we have my birthday and my son’s 2nd birthday… *deep breath*

[...] Rock Your Hard Abs Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

I think I will join you on the challenge this time. I know it’s going to be hard, but I am willing to try. Oh, and one more thing, artificial sweetners are not allowed, right?

Well my 30 day challenge is sucking! Tonight I went to a restaurant with my family and it has the most wonderful mexican food there ever! I tended to over eat, like a lot! I also had 2 cookies today! I really dislike myself at the end of the day when I do stuff like this. I work and work so hard to lose my weight and get where I want to be and 1 nights overeating takes me back a whole week. I wish I could get control over overeating. It’s not even that I am a junk food eater, I love healthy foods, it’s the portion sizes that I have troubles with. If something is really yummy, I can’t stop myself from eating until I feel sick! It drives me crazy! I will begin the 30 day challenge tomorrow as well and I will also get back on track with eating and trying to avoid my binge eating habits!

tomorrow i am going to stop binge eating for good. i struggled with binge eating for 18 years, it was my unhealhty way of dealing with stress. i stopped for a whole year and only ate when i was hungry, which isn’t even that often i don’t really even have too big an appetite. i lost weight, got strong, fixed my blood pressure, slept better. within the last couple of days i fell back into old patterns because of stress. i am making a promise to myself to stop this madness. i just feel like telling someone this will help. thankyou whoever is reading this
sincerely, kate

i messed up too…on like the 14th day or something. n i messed up way more than just a piece of chocolate!

im starting again tomorrow with u. im really enjoying the workouts though. a year ago, i never thought that i’d love working out! now, its almost like a passion. but i still have a long way to go.

Hey Zuzana,

I just came across your website two days ago, and it’s already my favorite. I have told so many friends about it. Thank you for getting me through my fitness funk! I look forward to trying your workouts! I will be doing a 4 week Bikini Body program from Muscle & Fitness Hers Magazine… then after that will take a week off then do your 6 week plan. My summer is going to be so much better with my bikini body!

What I like best about your website is you allow us to see you as a real person. Never buy into the whole Hollywood thing. It is so much better to be authentic and human. I’m glad you are starting your 30 day challenge again, because now I can join you! I have wanted to give up sugar for awhile so now I will not feel like I’m doing it alone :)

Lauren
Portland, Oregon

PS – what kind of shoes are you wearing in this video? I went to the Nike store today and was having a hard time finding what I want, but I LOVE those shoes!

Me too I ruined my challenge! :P I work in a coffee shop….and it’s too hard. I see cake and cookies all day long! I try to succeed my challenge!Good luck too! ;)

Zuzana, I’m surprised that you cheated on the challenge! I can understand that you’re human too ;) I guess I have been very committed because I think of it as a religious commitment, as I gave up sugar for Lent. It was your sugar challenge that brought up the idea and got me motivated though :). I love chocolate and sometimes get tempted when it’s right in front of me too… but I think that since I’m halfway through the challenge I’ll try to finish it :)

I started the challenge over again myself 3 days ago since we had a wedding anniversary, and I just couldnt stay away from a piece of a beautiful cake. So I’m human, too :-)

Dear Zuzana.

Dont be sorry, this time you are doing it – I TRUST YOU.
But you are still doing your workout – SO DONT GET LAZY GIRL :).
And important is that you are honest, i appreciate that.

And thanks for the link to Teddy, i will mail him, course i rather live there than on a hotel, and stay for longer to.

And then i could tape my self doing yous workout, and mail it to you, that could be awesome.

Do you check your mail, course i will mail you later today with some pictures, becourse today i am extra happy, i am going to se my hopefully new home, it is so awesome c¨,).

Hi! Where do you get your sports bras?

grr…those lovely wonderful chocolates always make you weak..
there’s no comparison for a moist chocolate cake done right..
oh well…thax for exercise..appreciate it although i could never manage to do all..

hello zuzana!

my question is, wich time do u make ur workouts?
what clock? no need exacly but something like .. :)

I heard that if you mix Apple Cider Vinegar (1tbs)with glass of water and drink it .. your sugar craving will disappear. Of course,ecological Apple Cider Vinegar is the best. I am sure that you can find more info in internet.
Sorry for mistakes… my english is bad….

Hi Suzana,

I appreciate your honesty and willingness to share your weakness. We all struggle with something in life. I stopped eating chocolate, sugary sweets, and refined foods since last summer. The longer I do it, the easier it has become. I do however struggle to give myself the gift of working out and exercising each day. That’s tough for me cause I tend to put myself on the back burner in caring for 4 kids. It’s not too late. Tomorrow I will get up and try again. Thanks for inspiring us to not give up.

Hi,
my 30 days challage goes well bearing in mind that normally there was no single day without sweets.:)
I managed to survive week without chockolate and sweets.
I am picking different workouts of yours on my trainings and I must say that it very interesting to have such variation of excercises.
Take care!

its great you’re honest about it! ^^ you’re only human, and chocolate is delicious! hehe. i hope u succeed at ur 30 day challenge! :)

Yesterday I had the worst cravings ever (2 weeks into the challenge) – and I ate too much but I managed to stick to healthy food. The best food I discovered so far are dry figs and dry apricots, they are so sweet but still healthy…
Anyway in my 2 weeks the only bad thing I ate were pretzel sticks every couple of days in the office when I felt hungry. But, I decided not to disqualify myself because of them, they are not really the horrible fast food :)
Today I plan 2 workouts for that eating action yesterday.
Keep it up Zuzana, now that you started you must pull through – even if it’s because of us visiting your site :)) (but don’t worry too much – you look so beautiful that you can allow yourself some chocolate)

Aww you are so good for telling the truth and being so honest. I still think you are a great example for us! I am learning so much about myself and being healthier with this 30 day challenge because when I find myself craving sweets I am forced to find another way to satisfy myself. So far I have learned that gum, tea, water, and timing exactly when I should eat helps a lot with the challenge. When I go out to eat with my friends I bring my own tea and honey and ask for a cup of hot water so that I can have something yummy while I watch my friends eat their fatty, sugary, (delicious) meals lol. Everyone around me is so supportive of me, though, which is also really helpful. I am so glad I am doing this with you and I hope that your next thirty days are successful and pleasant. Good luck, my inspiration!

Hi, Zuzana!
I did this workout in February, 14 at 15:20 min.
Today I want to beat my time.
Thanks for your workouts, I like it very much!
Good luck with your challenge!

With love, Sasha.

Hello,I am sustaining!!!I am still not eating any sweets (only fruits or if it is getting really hard I allow myself dried fruit)and no alcohol.And I am surprised that it is not even hard.I even think that I will keep it up for longer.:-)And I feel VERY good!!!!

Hi, don’t feel too bad about the challenge, it’s hard to stick to it when it’s cold I think :).

I really enjoy watching your workouts, but I am a bit disappointed when I play a “new” video post and it’s just a video I’ve seen before. I realise you probably have a lot of new visitors who haven’t seen all your workouts, but I hope to see more unique content. Sorry, I know you are busy with other things too, but I just want to say what I’m thinking every time I see an old vid again.

I just finished this workout in 14:45:17. A month and a half ago, that was 18:55:72. The changes I’m seeing in my fitness level are unbelievable. I was a little skeptical at first, but I am a total convert to the short and extremely intense workout session. I feel amazing and love the way I look and can’t thank you two enough.

Re your 30-day challenge slip-up: I wouldn’t worry about it. I think when you are eating sugar and junk food all the time, your body really starts to crave them. A little piece of chocolate every once in a blue moon sounds like a sign of sanity to me.

Hi Zuzana! Thank you very much for your great website! I really enjoy to watch your videos! You are very beautiful woman and you have perfect body! All the best for you Zuzana:)
Best wishes,Jouni

Hi Zuzana,

Hope you are doing great! I’ve not been exercising for quite a while, just playing badminton once a week. Would it be possible for you to come with exercises for a beginner like me, so that I will be able to start my exercise regime & strengthen my limbs? Thank you so much.

What a coincidence! I was going to start cleaning my diet up today, then I saw your video!

Let’s do it :-)

Zuzana,

I am so glad you posted your own “weaknesses” . I have just ruined my 30 day challenge and was busy beating myself over it.

There is just one thing I do not understand about me sometimes. I eat clean, watch my portions, start getting really cut and then somehow I ruin it by going through some kind of junk phase. So frustrating, it happens over and over again.

i am so glad that you didnt make it either hahaa :)

I Zuzana!! =) I’m 18 years old. I measure 1,65m and weigh 58kg, now in the gymnasium I do only cardio because before giving form to my muscles I would like to lose approximately 4 kilos. Do you believe that I do well? Which is the proportion brought near between height and weight to be in form like you? Being strong and thin to. I would like that you were answering the message to me =). I send you a great embrace. Thank you for the whole Zuzana, at this moment you are my inspiration, are so nice externally as within ^^. Thank you very much and good-bye!!

I also failed this weekend but it was only a piece of cake with jelly and fruits. I didn’t touch any chocolate. We have tomorrow the Women’ Day in Poland and my man would be sad if I didn’t try cake which he prepared especialy for me on this occasion.

But I’m not going to start the challenge againg but just let it down a few days.

Before you put this video here, I thought about exactly this workout(because I liked it) and I wanted to looking for it in ‘Daily workouts’ and today I can see that it is on your site, what a nice coincidence!

greetings!

Hey, know i started with this challenge. I eat to much chocolate and to much fastfood. I´m not fat , but my health is down. I must eat some more fruit and vegetable. And i shout do more sport. In the last month i only do 3 times a week sport. Thats not enough! For today and the rest 30 days no chocolate and no fastfood, more sport! Good luck!

:) JA SOM UZ DAVNO OPAT S 30 DNOVOU VYZVOU :))…….

It is funny, because I dreamed exactly last night that I ruined the challenge, and I felt so sorry… it is just like when I quit smoking, and even after a year I dreamed that I smoked one cigarette, and after that the feeling of regret it is just terrible. I guess these dreams make me going on and one :D I admit that yesterday I felt a little bit like I am cheating, I ate later than 8 pm a kind of pie with cottage cheese and chilli as dinner. But I have analized the situation, and I have to recognise that practically it was fresh whole grain bread with cottage cheese in it, made in the oven, without oil or sugar. The cheese was home made too, so I don’t think that it was low fat. Does this mean that I have to start over too? And what are you going to do on Easter? Easter with no treats?

Ohh, I ruinned mine too!
But, my mistake was worse… I eated a hole bar of white chocolate with nuts alone!
<=´(
I donno what happened I just eated it all, but I´ll start with you tomorrow too! And I wish this time we both conquee the challenge!
It´s really nice your sincerity and I hope we all give ourselves support to each other to overcome our weaknesses!!
Always!
Great workout for abs!! ^^

Dear Zuzana,

I am very fortunate in the sense that I don’t have a sweet tooth and usually don’t eat junk food at all. I just don’t have cravings for it. So it’s like taking the 30 day challenge all the time! :-). I can probably attribute my lack of a sweet tooth to my mum rarely baking sweets and cakes when I was younger, not out of principle but because she couldn’t be asked. But who knows! But I find it really amazing how addictive sugar is and how it takes the body a few days to get rid of any cravings.

The only thing that I will indeed crave, about once a week is a small piece of bitter dark chocolate (at least 70%), which is good for you anyway because of the antioxidants. Otherwise, I eat fruit.

Best of luck to all of you for your 30 day challenge!
Monique

I think you are amazing Zuzana.I am a certified trainer and I work out so much! I used to want a bb physique, but now I am aiming for a more feminine physique like yours! I am going to switch my workouts to match yours and see what happens! Thank you soooooo much, your gorgeous! BTW your legs dont need to be smaller they are super hotttt!

I love the workouts, it makes me want to work out everytime. I wish people in California were this dedicated.

hello, Zuzana! From whom to whom, well, of you did not expect that you so quickly surrender ))))))…. Never mind .. it’s not the last month of your life ))))…. main desire .. and all the rest – little things … I removed the sugar from the diet since March 1, .. and so long as that still holds ..))) course many temptations … Here is another tomorrow, March 8 .. I already gave a lot of Sweets …- but I do not eat (((….. imagine how much of my willpower ??)))). Way with the coming international women Day on 8 March !!!!!!! Zuzana, whether it is always so sincere, kind and responsive girl !!!!!!! I am very glad that I have you!

Ok you have a real issue with grammar. Did you mean you would like to know if you could be in on the 30 day challange although yours wont be about the sugar but about another temptation and you would like to be in on it to keep strong knowing you made the commitment?

Yup.

I failed the challenge a while back,lol! I had three chocolate chip cookies that my mom made. I couldn’t just eat one.. but it’s okay because I started over the next day. So far i’ve made it 13 days.

Good afternoon :-),

tell the truth, my challenge is real challenge. I was used to eat something sweet after every normal food. First 2 days I had unbelievable migraines.Now, I have still cravings for moms homemade cakes, but I feel great. Also my boyfriend and my parents told me, that Im so nice and calm, when I dont have so much sugar every day. I also placed instead of coffe Caro from Nestle or Inka from Poland, its made of oat I think. It taste strenght first time, but I got used to very quickly.

I have question about your equipment for the door. Can I use it to all kinds of door? we have tiny door frame ( tenké kovové futra v paneláku)- je to zavěšené za vrchní část těch futer nebo to drží jiným systémem?

Thank you for your answer Zuz and good luck to all of you guys with One month CHALLENGE!!

Kris

Hehe I must admit I did have a sip of Guaraná (Brazillian soda -soo good!)at a Brazillian party, and after that I felt bad :( I also had a yoghurt and a fruitjuice which I didn’t think there would be sugar in. But I will do the 30 days out, and then maybe in a month I will challenge myself again =)

I’m so glad about ur “bootie lift workout”, so hard but great!!! (I am doing 10 sets instead of 30, but I’ll get there!) Thanx!

Hey, Z!
Oh, you are not the only one! :D I started the challenge in February (on 17th I think) and managed to eat nothing sweet for 12 days but I have ˝ruined˝ it last week-with chocolate with whole nuts. :) So I started again on 3.3. …and planning to ˝suffer˝ until 4.4. :)

Hey, I have to tell you this!
I woke up today at 5 am to spend some time with my two ferrets and the most important: to exercise, because I had to go to work at 7:30 (yes, on Sunday!:/ ).
I am so proud! :) …and obviously addicted to exercise-thanks to you, Zuzana (I know it must sound stupid to you), you really inspire me!
I feel absolutely great!

Have a nice day!

Hi Marianne,
We revisit these old workouts so that we can gauge how much we have improved from the time when we originally did them. It’s the whole point of keeping your fitness journal etc.

Hi guys,

Before this challenge, when I had a box of chocolates, then I didn’t just have one or two pieces, but I was eating untill all of it was gone and usually it happened in the evenings…
My 30 day challenge is going easier than I expected (atleast so far). Today is day 18.
But I am having dreams about how I already had something sweet and when I wake up I still feel the disapointment that I did not make it till the end. :-)

Good luck!

Kristi

Hey Zuzana,

when you first posted this challenge I decided I was not going to do it because I only have like a little hard candy a day or one piece of chocolate a day and was thinking, that sort of is what keeps my cravings under control. Like instead of having nothing and then suddenly needing a pint of ice cream, I have little bits here and there and then don’t need a lot. Well, last week I was sick and felt gross and couldn’t really workout, etc. I decided I need to kick things up a notch and that those little candies everyday do matter too. Soooo long story short, I started the 30 day challenge a few days ago and this is day 3 for me. I have not decided what my prize will be when I complete it but that’s okay! I think not only will this keep me away from sweets but will make me pay more attention to any other “little bits” here and there of foods. Eeeek nervous!!!! Good luck to you on this next round:)

<3
Lauren

Hi Zuzanna,

Hi Zuzana! I’ve been snackng on dates cut up really small to help get over any cravings for junk. Yes i know there’s sugar in them…but it’s natural sugar, so I figure it’s ok to have one or two a day. Now i now they’re not as good as chocolate, but they’re actually much better than I thought they’d be!

For the ninja jumps, do you have a recommended technique to do it? I swear I tried and feel like I pulled something!

C’mon, anorexic, really?
Then most catolics would be at risk as they go through a period per year where they give up something they really like. In my case that would be chocolate.

With regards to Zuzana being critical about her own body… guess what? it is her body and she sees it every day all the time. It is your body, no big deal. You may like it but there is always something to improve and in my opinion, it is that drive to always improve that keeps her in the shape she is.

I speak out of own experience. my body fat percentage is 14% and I am always striving to improve something. How often have I heard from people, “oh but you look good compared to everybody else” but hey, maybe this sounds too arrogant or vain, but I think, “I am not like everybody else! I don’t do average”.

So I say power to Zuzu for staying sharp. I am like youre-starting my 30 day no sugar challenge.

Hi Zuzana,

by the way – I love your workouts, because they’re quickly done and very effective! :-)

Have you ever tried “Tabata”?! I think you might like that method because it’s your style – very hard, but also very effective! (increase your VO2max, aerobic and anaerobic capacity and of course lose fat, because a high intensity training raises the metabolic rate causing you to burn more calories after your training…)
Do 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated this 8 times for a total of four minutes. (Don’t cheat: maximum means maximum and it’s normal that you reach only a few reps in the last rounds…) Count your lifts/jumps/whatever you do in each of the 20 second rounds. Use an exercise that gets the whole body involved or at least the major muscle groups. The round with the smallest number is your score.
Important for beginners: Always start with a moderate warm-up and if you are not already in good shape, visit your doctor before trying!!

A personal question to you, Zuzana: Have you ever studied sports or something like that? I will hopefully reach my university degree in sports this year in Frankfurt and I think your comments and explanations for the workouts are scientific correct and up to date! Perhaps you have done something with nutrition – or are you just interested in those things???

All the best!
Stefan

Hi guys, I started doing your workouts on February 13th, it hasn’t been a month yet and I’ve already seen results!!! Yesterday my mom and sister made a comment as well as other people about how much more toned and tight I look. I feel great, and the 30 day challenge has been so far so good!!!

Also, Zuzana, I think your legs and arms are the perfect size just the way they are and you don’t need them to get smaller :D

O-M-G as soon as I read you broke the ban..I had to stop reading and write a comment! I broke the 30 day ban yesterday, too! Ugh..after 17 days (which is actually rather unheard for me as I have a vivacious sweet-tooth that is hard to tame…so I am still proud.) I told my dh, back on the boat tomorrow. This cannot be the the excuse to spiral downword…I must get back to it tomorrow and that is what I indeed plan to do starting today. We are human and the key is to get right back on the program;) All the best…to us:)

By the way Frederic,
do you do all these workouts as well? I have not seen a singe workout made by you. I rather do not believe that only Zuzana trains :P. Myself and my husband are crazy about sport and both of us do train on the gym an not only tougether. What about you..?

Hi Monique,

I am like that as well, but for me it is a different story: I ate a lot of sugar as a kid (was very active and skinny though) and I refused to eat any fruit and vegetables until I was 18. So today I have cravings for things like salads and fish. I bet my mother is freaking out thinking of all the times she almost cried trying to talk me into eating a vegetable :)

I also like bitter dark chocolate.

This challenge was like my usual “diet” with only a few “taboos” – like energy bars which I sometimes eat when i’m out and I have nothing else available.
And also beer, which I drink once a week with friends.

So far I have broken the challenge twice: Once at a party (I wrote about that) and the second time when I ate my mom’s fruit salad yesterday and I didnt know she put sugar in it (Why do that?)

So i’m starting over with ma girl Zuzana today :)

Oh sorry – I feel ashamed…I have to admit that I missed your last workout, where you made the “tabata”! I just saw it… ;-)

Zuzana,

i love you so much :) as i always say…u r one of my best motivators and I like your website and what u do :)

I just have one question and i don’t know where to post it…

I am young, but when i’ll get older, my boyfriend and I want to have kids; do you know some smooth but effective exercises that a pregnant woman can do to still fit while she is pregnant in order to do not gain a lot of weight…..cauz when u get pregnant, it’s hard to get off the extra pounds u have taken if u took a lot of it…

HELP MEEEEE!!!!! :D :) :)

I failed it too..I am starting again today..trying this time not to cheat. See if I can make it :P

I agree! Zuzana your legs are perfection. I also had some chocolate over the weekend and felt terrible about it, but now that you have confessed to the same thing I feel great. I will begin with a new slate tomorrow. Have a great day.

Hi Heather,

I read your comment and I have to tell you something:

Don’t be so hard on yourself! You are here, you are paying attention to the way you eat, you are exercising, you are doing great! We all slip every once in a while… Like Zuzana wrote, all we can do is get up and try again. It makes us stronger, and it means we are human.

My only suggestion against overeating is to decide how much you wish to eat, what will be the size of the portion, put it on a small plate, then put all the rest of the food in the fridge/where it came from (In a restaurant ask for another plate to put the “excess” food in and put it’s content in a doggy bag before you start eating – don’t be shy).

Then look at your plate, allow yourself to understand the size of the portion and make your mind aware that this is all you need to eat. When the plate is empty you stop. Do not put more food in it and do not go looking for something additional to eat. Go do something else.

Pay attention to situations where you may overeat and ask yourself what causes you to do so and what you can do to avoid the “it’s so yummy, I cant stop myself” part.

Good luck, I am sure you can do it!!!

I’ve been watching and trying your workouts. You are doing a great job Zuzana. But you know what, that cup looks empty, incase you just finished your coffee, it looks so clean as if nothing was poured into it. Goofed up? ;) Anyway you don’t have to publish my comment.

So I’m not sure if I can handle any of these workouts anymore! I’m so out of shape!

Hi Zuzana,

In one of your video i hear that you speak … sorry dont know what language, but i understand some words because they are similar like some russian words :) Did you speak Russian ?
You allways ROCKS (Y) Yor body are perfect, and very sexy!:)

Have a good training.
Health is wealth and movement is a medicine (Y)

Andrew, from Estonia

I would’ve done the same thing if I had a hunk of chocolate sitting in front of me! Have you thought of trying to buy the unsweetened organic chocolate powder (some even comes with tiny chunks of unsweetened chocolate mixed in), mix it with hot milk, and add honey…presto! Or make a coffee mocha with it. It takes the edge off the cravings for something special.
I did this workout, but a bit slower than before. 16:39 right after my 45 minutes hill run. A great early morning workout. Thank you!!
I like the way you look right now, but it is important to always have a dream of “what could be”.

hello suzana,

i discoverd you website in january and i love it! i have been in the gym for 4 month and have 2 body pusch classes a week. we use weights and do lots of reps of the exercises.
my goal is to get tinier legs and butt, cause most of my bodyfat is on my lower body. so far i see some good results but i am worried that i get too much muscles and so i dont get tinier legs.
should i do more cardio maybe or more leg exercises??
what do you tink is the best way to slim you legs and but??

thank you for all the inspiration,

jo

Hello, Zu, just like to say thank you for your website, I don’t follow your workout, but I watch each day to keep me swimming 7 days a week. I fail my challenge, I will get up and go to try again. you are the most fit girl in this world. love you

Zuzana, I just want to say that your workouts is an INSPIRATION in my life. I was trying to work out by myself, and with no money for a gym membership I thought this was going to be difficult. But you proved me wrong, and you’ve changed my life. You’ve challenged my body like I never experienced, even when I went to gym! Even running does not make my heart rate rise like your workouts do. I just want to say, THANK YOU! Your workouts, your body, your smile and personality is fantastic :)

Hi Zuzana,

I’m so upset because i can’t find in my country a pull up bar like yours…and i live in an appartment ..so i don’t have pretty much how to workout your exercises on the pull up bar and this thing really upsets me…it’s not fare….i’ve searched on the interenet and nothing like yours…only that kind of pull up bar that you have to make a drill into the door and if i do that my mom is going to kill me…so….could you please give me some alternatives …
thanks…and sorry for bodering you..!!

Hi Zuzana,

I’m so upset because i can’t find in my country a pull up bar like yours…and i live in an appartment ..so i don’t have pretty much how to workout your exercises on the pull up bar and this thing really upsets me…it’s not fare….i’ve searched on the interenet and nothing like yours…only that kind of pull up bar that you have to make a drill into the door and if i do that my mom is going to kill me…so….could you please give me some alternatives …
thanks…and sorry for bodering you..!!

That’s crazy! I have the same kind of dreams! When I stopped drinking alcohol I used to have these nightmares that someone would spike my drink and I would wake up crying. It felt beyond awful, but I think that these dreams helped me to be more careful and aware of everything that could go wrong. I am now having dreams that people are giving me sweets without me noticing them and then I have ruined my 30 day challenge! If I eat out I always annoy the waiter by asking for all the ingredients and telling them to do this and that with my food so that I don’t make an unknown mistake. :)

In terms of sugar cravings I put electrolite powder in my water and it takes away cravings for sugar.
I was really bad last night. I drank too much wine.
I was doing so well all week I worked out everyday and was really focusing on my home made meals of which I was eating 6 small mealss.
Then my friend had a birthday party and the whole discipline went out the window. I am also starting again today.
so I guess a lot of us are starting over again.

Dear Zuzana,
your wourkout is wonderfull!
But i have a problem… i’m intermediate and nor advanced. Sometimes it is to hard… i can not to make.
Well workout you think i can make, to start…
I’m a little fat… (1,56m – 55kg), i make cardio…
Sorry but i don’t speak english (deutsh; français and português)
Good workouts and tank you for your help…

Hey Zuzana,

Thank you for your videos! You’re one of my inspirations.

Since you’re a chocolate lover, you might be into this: there’s a company in Boston called Le Whif that makes chocolate that you can inhale — it tastes like chocolate but has no calories, apparently. I’m still undecided whether this is awesome or a sign of the apocalypse, but here’s the link if you want to check it out: http://www.lewhif.com/

Take care! :)

Ahoj Zuzko,
Libi se mi kazde cviceni, ktere je na tve web strance a pokazde zasnu :-)
Jiz temer rok necvicim kvuli pracovnimu vytizeni, a snazim se nejak zacit, ale nejak se mi nedari.
Ale kdyz cvicim, tak je to se vsim vsudy :-). Nejradeji posiluju nohy, zadek a bricho.
Rada cvicim sama, proto tva cviceni jsou pro mne idealni.
Jenomze nevim s kterym mam zacit. Muzes mi prosim pomoct se zorientovat, nebo jenom rict nazev cviceni, s kterym mam zacit?
Moc diky a hezky zbytek nedele a prijemny zacatek tydne preji.
A.

I travel 6 months of the year and don’t always have access to gyms. Your workouts are fantastic-you don’t need equipment and since I have been doing the ‘bodyweight’ exercises you propose, I can see the difference in my shape and muscle tone. You have even inspired me to make up ‘versions’ of your exercises similar to what you do from time to time. Not that you are short of ideas but for a tougher ab exercise, I have taken your leg lift/reach and done a similar version: lay on your back, legs straight, lift legs above head and reach for toes, then legs out in V shape, reach between with hands, back together, reach around butt, then lower. Hope this makes sense-it is a combo of your ab exercises! Thanks for still posting while travelling-know how hard this is!

PS sorry forgot to ask: it is great when you give alternatives to your exercises that require equipment. As most of us will not have your equipment or access to it, can you please consider providing an alternative that doesn’t require equipment? Wouldn’t want to miss out! Your workouts are great!

Ahoj, vidím že nejen pro mě je problém vydržet měsíc bez sladkostí…myslím, že mě i všem ostatním co vám sem píšou by pomohlo, kdyby jsi napsala něco ke své 30 day challenge každý den…jakoby potvrzení, že jsi “neuklouzla” .Byla by to bezva motivace vědět, že tolik dalších lidí to zvládá, tak proč ne já?
Jinak skvělé stránky, jen tak dál!!!

OMG will u start another chalange for just eating a bar of choklet ,,,,????
ok i will think about getting in with u

Hmm still on it, havent cheated at all! I want that meditation cushion, it will be my reward for the determination. You should try it again soon just to let you know that, in this moment, you miss nothing, not even this chocolate piece, only your taste bud will. :P

Go go go

Je uplne jedno ktere cviky delas, hlavni je ze se hybes. Zacni z kterymkoliv z Daily workouts a stridej to.

Your so inspirational to me, I have been following your work outs for 3weeks, this is my forth. I want to do this routine but I cannot even do one ninja jump is there an alternative work out for those?

I guess I was just finishing up inspector :)

Hi Lauren – I wish I knew the name of the shoes for you :(

Hi – I will be using it on a regular basis, but I will also be doing regular body weight exercises too :)

I will try and come up with something for the ninja jumps :)

I decided to start over too! I slipped up a couple of times on little things. I would do it without even realizing it. I am glad that we have a chance to do a re-do! haha

Hi marianne,

i know what you mean. I look forward to new things from Zuzanna like todays is about clubbing. But it would defeat driving home the point if she didnt show us we need to beat our own personal best and really she needs to as well. It would not help her to help us if she didnt take care of her self as the illustration that when you go in a plane the parent is taught you must first put the life mask on yourself or you will be in no position to help your child.

Ha ha!

Hi Zuzana,

Chocolate can be such a tempting thing. I also eat a little tiny piece of dark chocolate the other day. It was so small (about the size of an MM) that I felt I didn’t need to start over. But, if you feel you need to start over I guess I should as well. So I restarted (I guess) Friday. Gees, this is going to be harder that I thought…8-)

On alternatives to Ninja Jump to Half Burpees maybe a full Burpee as it covers the same muscles and has the dynamics or polymetrics as well.

Take care,
–Chris

Dont give up. Life is about determination. If we say we can or if we say we cant-either way we will be right.

neither do you!!

Can you recommend an alternative exercise for the ninja? I am not strong enough to do this yet. I love your workouts so keep them coming!!!

Lori

Hi Z,

I am on day 19 of the challenge and have not cheated w/any artificial sweetners, sugars or alcohol! I haven’t been this sober since I was 19 LOL :) I have lost 12 pounds w/minimal effort, just your workouts in NINETEEN DAYS. I have never been so proud of myself and it is all thanks to you for inspiration. Don’t beat yourself up for the piece of chocolate, you look UN-REAL and I am sure 99.9% of the time you have incredible energy due to the healthy lifestyle you choose to lead. I look forward to my 30th bday where I am looking down at my ‘bodyrock’ abs for the first time in my life and feeling better than I did at 21.

Thanks for your inspiration!

I did eat chocolat yeaterday:( It’s funny, with the challenge, I think MORE of sugar than usual…weird is’nt it?
It’s like I see sugary stuff everywhere and tell myself NO CANT TOUCH THAT!!!

Tomorrow is a new day, new challenge. :) I’m with you Zuzana.

Keep up the good work!

No sugar for a month…Can I have artificial sweetner instead? :)

Don’t give up Amanda! It’s always hard in the beginning. It’s tough but if you stick with it, I promise you it’ll get easier and you’ll get stronger and start seeing results immediately. Trust me, I’ve been there and now I feel empowered because after 3 1/2months I’m beating all my PB’s and lost 20lbs… I believe in you girl :)

Team Carla!

Hi Tanya, the workouts that Zuzana posts are the only ones she does in a day. I found out by reading her other comments. As for her meal plan, Zuzana has videos posted on what she eats. There are also videos and articles on what we all should be eating. They are all here on this blog. Hope this helps. Good Luck!

Are you still doing 1 on 1?

EVEN IF YOU EAT CHOCOLATES YOU’RE STILL MY INSPIRATION, AN EXAMPLE OF DISCIPLINE.
THANKS FOR ALL THE WORKOUTS I’M IMPROVING EVERYDAY

Hi Zuzka,

I ruined it too … just a piece of cake on my dad´s birthday. But I am proud of myself to held it for two weeks. And today I´m gonna start it again.

Take care.

The Challenge is back on!

Hi Rea,

Well isn’t that interesting! So I wonder then what makes some people have far less sugar cravings than others? I think we are both pretty lucky in that respect cause I can’t even imagine how much harder it would be to get in shape if I was craving lots of junk food! :-)

Hi Tanya,

Lots of people ask if Zuzana does any other exercising, and to save you from having to search through the site – no, she says she feels no need to spend hours working out and that these workouts are all she does to keep in shape. But lets face it, Zuzana looks amazing – maybe if you have more body weight and fat to lose you should consider doing some extra cardio too like skipping and running. Re her daily eating – I am also waiting for her to let us know what her current daily eating plans consist of… :)

I am starting the challenge with you because I didn’t start last time. I love your workouts, I’m doing them every day, you are the best!!!!!!

Hi Zuzana,
Sorry if I write again for this, but I want to know how did you arrange those tools “Pull Up Bar, Dip Station & Rings SAVE $ 120″!
When I enter my address (ITALY) It reads, “The shipping method you specified is not available to your address” I do not know if I can continue to pay with PayPal that it works.
Also does not tell me the cost of postage.

I pray you answer me!! help

Sorry for bad English

Ciao Daniela

I went on for 3 days then me and my friends went out and i mystakenly drank a Cola ..and ended my role but..i reastarted it and im on my 4 day ..eating healthy no junk foood :) i feel great..Keep The Workouts Comming :)

Hi everyone!

I came across a webiste that might be useful, maybe not for the 30 day challenge, but afterwards to tackle your sweet tooth. Just click on this link:

http://www.vegsoc.org/vhealthy/tips.html

And scroll down to “coping with a sweet tooth” (wow, check out that surprise chocolate brownie recipe – YUM!).

The site also has ideas for a healthy menu for the week. Great tips there! Since I’ve been working out, I need to take their advice on the mid morning and afternoon snacks.

Enjoy!

I just did this Workout .First Time Started at 12:00 Finished At 1:22 Nice Workout Need To Go Have showa Now :)Im Loving It x

@Vanessa… Zuzana is always telling us to make use of what we have at home. If you need a place to do hanging leg raises, do the workout at the park where they have monkey bars. All her workouts are basically using whatever she’s got around the house, she rarely uses store-bought equipment, so be creative!

Hi Zuzana,

I recently started visiting your site, love your workouts and I also started the 30-day challenge today.

Unfortunately about 8 weeks ago I ruptured my right achilles tendon while playing a soccer match. Initial diagnose was 3 months before I can even think about doing sports.

Although I am in about 2/3 of the initial prognose I still cannot walk correctly and have to use crutches. Since this happened I also gained a few pounds since Im not able to do much then sit around, also my left leg all the lower muscles are now gone.

Although there will be a full recovery in time, I would like to get back in shape and build back up my muscles.

Do you have a routine without the use or support of the left leg?

Thanks and keep up the good work!

Kind regards,

Patrick

Thanks alot :D

Thank you Zuzana and DO NOT worry you are a great example. Honesty is a great way to show that plus is so real, many times we fail but all we need is to get back up.I wanted to ask you this question for a while now, I am a Latin music dancer,personal and group trainer (for just the last 8 months), I am 5’6, 128Lbs and I am 25 years old.I been having a lot of pains on my knees after my workout, do you know why or how can I make my knees stronger????
or if anyone has some advice, Y’all welcome to respond.
Thanks =]

Hi Daniela – write a quick email message to the company – I am sure they will find a way to send you the equipment to Italy :)

I love how honest you are! Thats what makes your videos so great!

I started running this last week (about two miles a day) so that I can build my cardio endurance. When I get home from my run I want to do my daily BodyRock workout (I’ve been doing them consistently for 3 months) but I don’t have the energy to do the cardio component.
Should I just do your workout later (but chance that I won’t have time) OR should I just substitute my run for the cardio component and drop the high knees/mountain climbers in this workout?

I am staying on the challenge myself, but I don’t want to beat myself up. My weakness is not candy or chocolate or cakes. It is wine, which is a form of sugar as well. My goal is to gain more muscle and I am aware that alcohol makes it hard for one to build muscle. I was terrible this weekend. but like Zuzana I am just going to start over again.

“I am sorry for not being the best example for you guys, but I am just a human being with passionate love for chocolate.” OMG, Zuzana, this is sooo funny, and sweet- I love the “…I am just a human being with a passionate love for chocolate”,….by the way, you are a GREAT example! I had much worse than a piece of chocolate this weekend- I had a piece of ice cream cake for someone’s birthday- I didn’t want to be rude to say no, also, I wanted to have a piece! So, your example helps me not to beat myself up over it- I will just start over, too!

Im going to ‘restart’ your 30 day challenge too!!! wasnt really in the right headspace last month, bt am feeling much more focused this month!!! so im going to use that motivaton to get my eating on track!! your workout have been so inspiring!! iwas feeling so unmotivated and had hit a hge plateau in my training, lose last few kilos just werent going to budge, ive only been doing your workouts for 2 weeks, and following your food advice (i started by ctting out diet coke last week!!!) and i already am seeing a change!!! thank you!!!

http://www.angelfire.com/ny5/shenandoah/Grunt/Bodyweight.html…... Check this out, Frederick. And for all you DYI’S.

Hello (Ahoj) Zuzko,

I have sent ome comments before but it never appeared among other comments :-(, lets hope this time I can get some response to my query with regards to this workout.

Can you clarify the following please?

Question 1:
1. High Knees to Mountain Climbers (10 reps + 10 reps) x 5 rounds – Is that mean that 5 rounds of this exercise = 1 round out of the seven rounds?

Question 2:
Do you do 7 rounds of each exercise and then move on to the next exercise or 1 round of each seven times?

I know you are overloaded by many comments, my previous messages where nothing speacial then letting you know how I enjoy your working routines. This query is more technical and would help if you could explain the above so I can do it properly:-))))

Cheerio,

EE

I would like to see an alternative/modification to the ninja jump. Can someone help me?

Hi. everybody!
I am new here and very happy to have you all!

I am determent to starting working out with Zuzana’s exercices. :-)
Thanks for your support!

Hi Jensel,

I was in dance when I was a young girl (jazz, ballet, tap, tumbling, hip-hop) from the age of 9-18 years. My knees got banged up a lot during that time and would always ache well into my twenties. I love fitness and weight training. I always found lunges to be my knees’ worst enemy because of the sharp pains while performing them, properly of course. When I discovered Zuzana’s website (back in November) and her approach to fitness I was hooked. Mind you, I could not do a lunge or squat without the constant knee pains. But I stuck with it, and believe it or not, I don’t feel the pain anymore. I It has to be the jump exercises like the jump lunges and jump squats that have strengthened the supportive muscle and tissue around the knee. I also make sure that the knee never goes over the toe and to always engage the glute when doing any leg exercise like lunges or squats because it takes the strain off the knees. Another method after you workout is R.I.C.E (rest, ice, compression, & elevate). Hope this helps :)

Ok so I still haven’t had any sweets or chocolate but I am really missing my chocolate… at least one tiny piece a day that I used to have would make me feel better, ahh this challenge!

Zuzana,

No worries with your slip-up. Everyone has those. I am still going strong with my 30 day challenge, Day 14 here!!! I have the motivation because of you, and I know you are still so dedicated and disciplined, which is why you already have the most amazing, toned, beautiful body! I strive to achieve that this year soon, which is why I am not going to cheat on this one. NO sugar is so hard for me b/c I have a bad sweet tooth. However, everyday it is getting easier, and if I want something sweet, I just have fresh fruit, or raw, organic dried fruit, and I add nuts and all natural granola like a little trail mix. It’s great! You should give it a try! I’m looking forward to new workouts, and a view of your new home! Also, are you going to do another summer fit challenge?

Hello,

I wanted to take the time to thank you for everthing that you do. Thank you for posting your workouts and diet ideas. Alot of people will just make this commercial and make DVDs and make a lot of money and not share anything with us unless we buy something. You are a very hamble person for helping us get in shape. I hope you never change. I made the snak (toast,tomate and cheese) you made for you and your husbad once over the weekend and it was great. Once again thank you for everythin.

Sincerely,
Rosie

I love that you keep mixing in new workouts with older ones. I love going back, seeing my old times and hopefully beating them. I beat my old PB for this workout by quite a bit!

HI Zuzana,

Wow, surly glad that you have started the 30 day challenge over. I had chocolate the very next day, and felt so ashame that I didn’t come back to the website until today. So, I will actually start tomorrow, since I didn’t read your site until this afternoon. I hope you and Freddy love your new place. If I could afford it, I most certainly mover. Looking at your execrises do you have something for beginners? A friend wants to do your execrises but feel she can’t keep up or is strong enough to do them. I have a rough time, but the only execrise I have trouble with is the squats, but I just don’t go as deep into the move. You look excellent as always. How many days have it been since you haven’t ate any sweets?

Marilyn

Hi.

Haha just a little silly question..
That workout is in the house in Malta you just left? Im confused :P

You look amazing btw! Im sure you gonnna look 25 when youre 50!

Hey Guys!
I found this site a couple months ago, and im addicted to it! iv told sooo many people about it. I tell everyone, including myself, that im going to have your body zuzana, no matter what it takes! so thank you very much!

p.s. what would be a good alternative to skipping rope? i have extremely low ceilings and i don’t have a backyard.

Hello Zuzana!
I am doing your workouts before you started your website and had videos on youtube. I am very greatful for your owrkouts because you are the best!
I always wondered, how do you chose what kind of workout to do each day? Do you target specific muscle group for each day of the week?
Thank you

your so awesome! whenever i dont feel like working out, i watch a video or two on your site and then im ready to work hard. this site is the best thing that has happened to my training… thank you so much! and i failed the challenge too.. haha i made it a half a month

I am doing awesome on the challenge and the eating difference alone has taken a few pounds off without changes in workout habits…same amount per week as before, so that is encouraging! What I’ve found is that I was reaching for those little bits of junk all the time, and am building up a habit of self-control to carry with me after the challenge is over.

I am SO glad you shared that you gave in and are starting over, because it helps us know you are a real person with real temptations!!! Thank you for being our inspiration!
Joni

hi Zuzanna,

i found youre homepage 3 months ago,on youtube.com and was amazed about the workeouts! Since i found this homepage im doing them every day (but sundays)…
Keep going

(I also got problems with the knees after doing the workouts…do you have an idea?)

Hi Zuzana and Frederick!

Guess what? I have to restart the challenge as wellll…
When I went to watch a movie at the theatre, I had some popcorn (which had butter). That was on the 5th. However, yesterday, I had banana bread. I’m sure it was cooked with sugar and such, so I am going to restart again today.

I want to treat myself to a sexy pair of jeans at the end of this challenge! This time I’m going to make it. When you fall, you get back up right? I’m right beside you both!

=D

I have been going to your website for so long now, and I used to do all your workouts, but being pregnant now, I am scared that working out so intensely wouldn’t be the safest of things. I cannot wait until after the baby comes so I can start up your workouts again! I watch your videos all the time still and am always so motivated by you. Thanks for everything Frederick and Zuzana!

Hello, I love your workouts, but have a question–when you say 50 mountain climbers is each leg in counted as 1 or is both legs in 1 rep.

Thanks so much, and Im so happy I found your workouts!!

Hi Zuzana and Frederick again!

I’d like to share a 550 rep Muscle Murder Workout with you. I did this one today and it was brutal.

1. Snowboarder – 50 reps
2. Sumo Push-up – 50 reps
3. Leg Lefts – 50 reps
4. Elevated Lunges – 25 reps per leg
5. Sumo Squat Jumps – 50 reps
6. One armed push ups – 50 reps
7. Mountain Climber – 50 reps
8. Reptile – 50 reps
9. Jump Lunges – 50 reps
10. Star Crunch – 50 reps
11. One Legged Wall Sit – 25 pulses per leg

I completed this workout in 22 minutes and 48 seconds. I almost didn’t do it because I thought it would be too hard, but I did it! Wooooot!

I hope you are enjoying your new equipment Zuzana! I hope you do continue to do regular bodyweight exercises too for those of us without the same equipment :)

Zuzana – I have a question for you :o) I may be going against the grain here… But if you’re only having a piece of chocolate most days, why try to give it up? Isn’t the stress of giving it up more damaging than the action itself?

Obviously if it was a lot more you’d make the effort – but you don’t look like you overdo any kind of food ;o)

Also, I see you use a lot of different home equipment and was wondering why not get the TRX. I’ve had it a year now and it’s one of the most all-round home equipment pieces ever. Plus it’s light and you can take it with you when traveling. Just an idea.

Thanks for the great workouts as usual.

Zuzana,
I appreciate why you might want to do this 30day challange but do you honestly think its necessary? I mean, like you said you are human and you are someone in fantastic shape with good disapline – you should be able to deserve to have a little chocolate here and there without punishing yourself for 30 days??
Also, don’t you think your metobilism could do with a little shock of something different here and there so it doesnt’ get to stable?
I just think that if you don’t eat chocolate very single day i large quantities and its something you clearly enjoy then going 30 days without it is just an unnecessary evil??
perhaps try a differnet 30 day challenge in terms of goals on yoru workouts or something a little different?
Just my opinion!

Hi again!

“So I wonder then what makes some people have far less sugar cravings than others?” I think the person who will answer this question will win a nobel prize/become a billionare/both.

I agree we are lucky and I always get frustrated when friends or family members tell me they cannot control their eating. I kinda feel angry about all those commercials and the general concept in society that you can consume fast and low nutritive value food in large quantities and be happy and healthy.

That is why I love this blog and what Zuzana and Frederic are doing.

I can go on and on about this subject but I wont :)

i would love that also just cant seem to propel myself
i am going on vacation soon it is going to be so great to have some of your workouts with me (yes it is a sickness/obsession i do woukout on vacation)and sometimes their idea of equipment is not very good.
i started working out when i quit smoking 7 years ago
and then found out i have hypothyroidism so i have to exercise twice as hard as anyone else to see results you have changed my life now i can woukout anywhere thanks to you two.
have a great day!!!!!!!!
Diana

Another super workout. how long does it take you to plan each workout, and how far do you plan ahead?

Best,
Andreas

Hi Zuzana.

Please respond…

I have just stopped the birth control pill and stopped smoking 8 weeks ago and I keep gaining pounds, week after week. I started your workouts on Friday, did one Saturday, rest day is going to be Sundays, did one on Monday and will keep doing them everyday (with Sunday as a rest day). Do you have any idea how long it will take to start losing pounds on the scale? I have increased my vege intake, I’m trying to cut my portion sizes, I don’t eat fast food anymore but for some reason I keep creeping up on the scales. I’m so depressed about it!
I moved to America a little over a year ago and was 123 pounds. I’m now, today, 135 pounds!!!
I’ve been measuring myself about once a year since 2005 and have it all recorded. I was at my smallest last March 2009 and now I’m at my all time biggest!!
I’m so sad about this. Do you think if I do your workouts 6 days a week for a month, will I start seeing results?

Thanks sooooo much for your workouts! They really are great and I enjoy doing them. I love how I can make my own weekly routine with your workouts and everyday is different. I can’t do as many reps as you yet, but hopefully soon I will.

Thank goodness, you’re not perfect! I had a “slip” this weekend, too: I had a piece of cake at an Italian restaurant, and then some ice cream. The funny thing is that I felt really nauseous that night, and my stomach felt funny the next two days. Guess I’m starting over again, too. Thanks for your honesty.

Hello,
I am looking at your workout on youtube, Fitness – Kiss My Abs Workout, this is a great workout, I did this about a month ago. However I do not find it in your archives for the detail, reps, sets etc.. maybe lost when your computer crashed? Could you do this workout again and a include pics and guidelines? Thank you!!
Kerrie

I love the ninja jumps. My first try at this was pretty goofy to watch but since you redid the workout this time i am getting better. Years of long distance running has diminished my explosive muscle response but two month’s of your workouts and I can do these better.

Hi – I will have to google TRX…

Congratulations and all the best – the workouts will still be here when you are ready to come back :)

You can do jumping jacks or toe touches on a slightly elevated platform (like a phone book).

Hi Marilyn – there is a beginners workout program in the archives section :)

Welcome Anne!

It was a repost to go back and see if we could beat our old personal best times. We revisit older workouts every now and again to compete against our old times and scores :)

Hi Zuzana,

sorry if I write again for this, but I want to know how did you can stay strong and consequent with chocolate flavour and this things….?

Best whishes Christin

Hi Zuzka,

what´s wrong with 1 on 1 with Zuzana? Thanx for this site.

hey do us a favor a put a blue link for the rings you do pull ups on. thanks so much…. by the way if you go to ebay and type in “zuzana” theres a black hooded sweatshirt i just bought that says “GOT ZUZANA?” hahahaha

hello =)
amazing workout ;)
26 minutes 14 seconds…puhh! I know…it’s slow…but I try to do it faster again.
I think it’s very hard to jump up from the exercise mat, isn’t it?

Hi Zuzana & Frederick ,
I have been following your workout since last 6 months.I have been noticing changes in my upper body and i’m pretty much happy about it …Thanks to you ..)But my lower part ie my bum & thigs have increased from before .May i know the reason for it ??

Thanks
Kim

Try Squat Jump Tucks

I broke my junk food and sugar fast after 2 days!!!!
I am going to try again and maybe do 30 days of just organic juice!!!
I still haven’t done any of these excercises…they are motivating though.
I ride my bike to work. Only 1 mile. hehe

Hi Zuzanna
which is best for burning belly fat,elliptical or bike?

Ahoj Zuzi,
chtěla jsem se tě zeptat, zda nevíš, kde bych mohla zakoupit pomůcky, které používáš. Již jsem si to samozřejmě zjišťovala, ale v Evropě mají jen 1doplněk. Chtěla bych si pořídit celou sadu, protože jsi mě dobře motivovala tvými videi. Neuvažovala jsi o distribuci do ČR…:-) Jinak přeji hodně úspěchů a děkuji za motivaci.

Lenka

I, too, am passionate about chocolate but also love to bake in general. I know myself well enough to know I can’t do a 30-day challenge so I regularly give myself only one day a week to eat sugar. This, I feel, is more sustainable in the long run because I can control my cravings but still allow myself a regular “treat” when I’m out with my husband or for a girls night.

I haven’t come across an alternative to this exercise either. In the meantime I find that using my toes to help push up helps, you loose some of the jump, but I’m hoping that I will progress. It is funny to try this move for the first time…I laughed at myself because my body wouldn’t do what my mind was telling it. ;)

Hi Zuzanna, i am a full time tennis coach, the day i started doing yr workouts , i dnt get tired on court easily, my whole life has changed, belive me i hve never seen a posture like yrs, keep-it-up,

Sandeep Singh(INDIA)

amen, carla!
;)

Thank you :) I will try this tips!!!

Just wanted to tell you I’ve been hooked on your site since i found it about 2 weeks ago. Love love your workouts! Is there a sub move for ninja jumps? I tried and tried, and looked pretty silly doing it. oh and my gymboss timer is on it’s way, hot pink, I’m very excited!! Thank you for your posts!!

Ahoj,
nedávno jsem objevila tento Tvůj blog a jsem opravdu nadšená. Už dlouho jsem si říkala, že bych se měla začít hýbat a vylepšit svou postavu, ale až Tvoje videa mě k tomu donutila. Jsi mou velkou inspirací a motivací! Je to pár týdnů, co posiluji, a už vidím velké zlepšení a cítím se skvěle! Moc Ti děkuji. Mák jen jednu malou otázku k 30 days challenge: počítáš do “zakízaných” potravin i ovoce? V něm je taky spoustu cukrů… A co třeba ovocné jogurty? Nebo máš na mysli jen sladkosti, jako je čokoláda, bonbony atd.?

I did my own workout yesterday since I didnt have yours…

It was 4 rounds of:

100 jump rope as fast as possible
10 pushups
15 V-crunch
20 side jump to mountain climber (jump to one side, get in the plank position and switch between the legs 3 times, jump to the other side and do the same thing)
20 leg lifts (one leg bridge)

I dont know if this is as effective as your workouts, but it was very hot yesterday and this was hard! Did it in 21 minutes.

Surprisingly the hardest thing was the side jumps/mt climbers.

Hope you two get better soon :/

Watch those knees!

Someone told me people with extra weight around the mid-section, shouldn’t do crunches, sit-ups, etc. b/c it builds muscle under the gut making your waist larger. Do you think this true???

believe me, leg raises in a park can be an even bigger problem, unfortunately, especially when it’s -25 outside :-)

Hello my name is Laetitia, I am 30 years old and I am francaise.
I have just put myself in the gym at the house and I am a proteiné diet ( the Dukan diet).
I arrived on your site, it’s great!
I would like to have 1 information: I would want know your small machine that you hung on the size and which beep for example every 30 seconds. Knows what, how are is called, how we use it?
I would like bought the same for my gym;
I do not speak too English then about forgiveness for the faults.
Thank you very much

Hello Zuzanna,
Even if you eat a piece of chocolate, I still don’t believe you are a human being, but a goddess. I feel energized when I watch your videos, and it is an inspiration. I work out 7 days a week to be fit as you.

Hope I make it.

Kiss
Jason

Hi Zuzanna, i really love your workout. I tried to follow your old 6weeks challenge. And now i passed 3 weeks already. But one of my big problem is, i turn back to eat a lot again because it’s during my period! Is that a serious problem for woman? I can’t stop myself eating sweets and proteins like before the period. I really upset with it right now.

I already order Gymboss from their website. And i think it will take quit a long time to me because i’m in Thailand!

Enjoy your website so much.
Thank you

Hi Laetitia – there are blue links to the timer site in all of our posts :)

Hi Zuzana,

Your workout site is amazing, you are in excellent shape, and since I started using some of your workouts, my conditioning has really improved…

Yuor abs are phenomenal! That si my goal, I will let you know when I achieve it/…

And one little piece of chocolate isn’t bad :)

ALL THE BEST TO YOU!!!

Nice work.You should put more videos.You motivate me

Just found your workouts today. I am on the road working. Your workouts are inteligent well thought out time tested useful exercises. I actually got up and did some of the exercises. I’m not in condition to do all of them yet, but the process is started. I used to love going to the gymn, but now I don’t have the money. Your exercises allow me to go beyond the sit up and push up while still being practical for my hotel room. Thank you.

Hi Lori,

A squat jump to the top of a short box might work.

You squat to your hunches and jump up about 8 to 10 inches to the top of a stable and safe surface (like a exercise box). This shouldn’t take as much energy as a Ninja jump up, but will build up to doing such later.

–Chris

Hi Zuzana and Frederick,

I just wanted to thank you for all of your hard work. I have been doing your workouts for 2 months now and I am really seeing results.

I was just wondering about the form for mountain climbers. Is it important to keep your core lower to the ground (like when you do planks) when you are doing them? I feel myself creeping into a more downward-dog (yoga) position every time and I am not sure if that is bad form.

Thanks for taking the time to read my comment,

-Alicia

Hi Zuzana, hi Frederick, hi all! :-)
I want to share with you all my happiness, because ’till now everything is very good and I am on the right way…
Take care of you, i’ll be back soon.. :-))

Hello
Sorry I did not have pay attention ;) I found thank you very much

I have been incorporating her workouts as part of my stretching routine before my run. All I need is a timer.
Great workout!

Hi Zuzana!
I recently started following your workouts and nutritional tips and I love em!
Thanks so much for posting.
I love what you have on as well. Where do you buy your tops? The one you have on in this video intro (with the clasp in front) is so cute!
Thanks again and keep the info comin!
-Tiffany

Dark Chocolate has less sugar so your not doing such a bad thing if you have a little now and then.

sometimes cutting it out totaly makes me want it even more. LOL

My 30 days challenge (no sweets) is almost over only 1 day left. I’m strong and getting use not to crave for any sweets. Thanks, Zusana and Frederick. :)

the ninja’s are a nice touch…

[15:00] on the nose

Hey, I did this work out today at the gym: 24 mins! Unfortunately I couldn’t do the ninja jump! I’ve been pushing myself lately and one of my thighs is giving out!
The hanging knee raises are so hard to keep still! I realized I have to bring my legs back further like you do to avoid swinging. I love your stuff you are such an inspiration!

I think this is what you are looking for. It is under the “Daily Workouts” previous entries.
http://www.bodyrock.tv/2010/01/25/six-pack-abs-and-love-handles-workout/

hey zuzana!
I was looking through youtube today trying to find a reliable workout for me and I ran across yours.I really like your workouts and I just started today. I am 14 years old, turning 15 next saturday, and i was wondering if you could help me. Im not over weight, but i would like to get into shape and have a nice body like yours eventually haha. I have a hard time deciding what to eat and what workouts to do. Can you help me please? And I have to say that the videos and pictures really help with the workouts.

Faster again! – 14:04:67! This rocks.

Hey Zuzka,
why feel guilty? Try to buy or make your own raw chocolate. You can eat it withou a guild and it’s sooo delicious! You can even loose some weight eating Raw sweets. And the best of all it’s actually good for your body.

Chocolate smoothie

1 cup of water
2 ripe bananas
1/4 teaspoon of sea salt
3 tablespoons of raw cacao powder, or carob powder
1 cup of ice
and a sweetener, you can use coconut water instead of water, or add in soaked dates, or stevia leaf, raw agave syrup or whatever you like.

Chocolate Sauce

1 cup raw cocoa powder/ raw carob powder
1 cup maple syrup* or other sweetner such as raw Agave/ raw Honey (whatever you like)
½ cup coconut oil
¼ cup water

Chocolate recipe suitable for molding

Ingredients:
1 cup grated cacao butter, ½ cup melted measure
¼ cup agave
¼ cup cocoa powder
1 tablespoon coconut oil
Pinch salt

Preparation:

1. To melt cacao butter, place grated butter in a glass bowl placed inside a pot or larger bowl filled with hot water. I use water that has been warmed on the stove to just below a simmer.
I check the temp of the melted butter with an instant read thermometer. It stays below 90 degrees when melted. Cacao butter may also be melted in a bowl in the dehydrator. Do not allow water to get into the chocolate, as it will “clump”.
2. Once cacao butter is melted, add agave, cocoa powder, coconut oil, and salt.
3. Allow mixture to cool slightly, until it starts to appear a bit dull and has thickened. This is also the texture you want to pipe raw chocolate chips.
4. Carefully spoon chocolate into molds. Tap mold on counter to level chocolate. Place lollipop sticks into chocolate and turn once to fully coat stick with chocolate. Tap again on counter to level if needed.Or just simply pour the mixture to ice cube trays.
5. Place filled molds into fridge until hard. This should fill two average chocolate molds, depending on size.
6. When fully hardened, turn mold up-side down and gently press back of each mold to release chocolate.

Enjoy! :)

Try it or google your own recipes.

By the way you are GREAT, Zuzana! THANK YOU for doing all these exercises for us! Hug!

Now I’m gonna jump right into this workout…yeah ;)

Thanks in advance for your kind and generous input.

Hi Zuzanna,
emailed ultimate body press today, said it will be august 2010 before they ship to europe.

Kind regards,

Dermot.

Sorry to hear that!

Hi Zuzana,

What a brillant workout. I love this one because i need to up my abs a bit. I look forward getting near your time :D

Thanks for the inspiration

Mark

heyy zuzana,
are your abs supposed to hurt the next day?
because i do alot of abs and they dont hurt the next day?

thanksssss,
kayy!

Hey, I read all your articles, keep them coming.

I did this workout back in January – last time my time was really bad – I remember struggling and breathing very heavily! I remember doinge a very intense one the day before and was expecting to take it easy on this one – I was wrong… ahah!
Anyways, I did 8 rounds in 28 min 20 sec last time. Today I did 8 rounds in 19 min 52 sec! Actually I doubled the reps and did 4 rounds. I am so slow when I move from one exercise to another so reducing the number of rounds and increasing the number of reps hugely helped me in beating my PB.
My legs are still very sore from the hot beach workout I did on Tuesday so I could not do the hot mess workout or the hot body beach planned today. I hope to be able to do it tomorrow and do the hot mess on Saturday… I need some burpees!!