BodyRock.TV

Hey guys :)

Its a very goo topic. In my personal experience it has to do with health, and with the appearance fact (and I may confess I go a bit more on the appearance, but try not to as much). BUT it is I believe more important to take first the health fact first, because if you are really focused on it, it will inevitably lead you to fact 2, you appearance. I have been with you guy and also training at the gym for 2 months now, and I achieved results, BUT it works differently with each person, BECAUSE EACH PERSON IS A VERY UNIQUE AND DIFFERENT BEING, so like my best friend, who is also following me with training, cannot se the same results, because she is has a completely different body type, and has different eating habits, and different lifestyle. I would recommend everybody DONT QUIT, STAY FIRM ON WHAT YOU BELIEVE, AND DISCIPLINE!

Good luck to everybody :)

P.S. I actually opened a few weeks ago a profile on bodyspace.com, I am taking a pic every month, maybe you guys should try this. (if you want to post my site it is this one http://bodyspace.bodybuilding.com/luzacristal/) Zuz if you would become a member there you would probably be one of the top 10 “inspiring” members! You should try it! :D

Hello Zuzana and Fredrick!

To me, being only 21 and in University, looking good is a main factor in my life. Whether it be to go out to the club or keep that cute guy, many girls my age are obsessed with looking good. For me, to get out of my head that I NEED to exercise and look healthy just so that i can SEE results changed when I started to exercise and eat healhy just to be healthy. Many of my friends will exercise and diet right before a trip or before the summer whereas I do it all year round. I no longer exercise and eat healthy to reach a goal (at least not a short term goal) and then quit after I reach it. This keeps me motivated. I have become more resilient and I focus on the little things such as having more eneregy, feeling happier, pushing myself and beating my personal best etc. Even if changing your appearance is your reason for working out and eating healthy, in order to keep that new appearance you are probably going to have to continue working out and eating healthy and so, don’t just do it because you want to look good, do it because you want to continue to look good. The results you see are just motivation to keep going but the results you will feel are what matter to me. I feel amazing on the inside after a workout.I, looking great on the outside is just another perk.I mainly focus on what I am doing for my body, not numbers or measurments.

I completely agree with what you are saying!!! I have been consistently working out for about 100 days, using a combo of Zuz’s stuff and my own…at first, i completely focused on what i knew was going on “internally” related to exercise–boost in metabolism–the whole idea of oxygen debt which Zuz uses to her advantage–the feeling of being able to do one more rep-FEELing stronger right away…I KNEW that if i tried focusing on appearance, i would get discouraged, so i forced myself NOT to…but this past weekend, i was at an event where we saw a slideshow of our trip with girl scouts to europe…I am usually the one taking the pictures, but during this trip–others took pictures and some where of me…the difference between THEN and NOW were SHOCKING to me…first, you never realize how you really look BEFORE…and its been 6 months since then and the difference was astounding–i have lost 25 pounds and gained tons of muscle–i still have more to go, but I feel so much better and thats what i was focused on–the appearance was just one big bonus!!!

nice, Frederick! For me, when I first started out I have to admit I wanted to not only feel fit, but LOOK fit. But slowly as time progressed I started to realize that just being sweaty, having my heart pounding like crazy, and having muscle soreness made me feel more AWAKE physically. It made me relaxed, yet less tired/sluggish throughout the day. Also, wanting to be able to go on crazy hikes on steep trails or even mountainous places, etc., really motivated me to stay in good shape/health to finish those activities strongly and in style…haha just kidding. But really, the ability to accomplish great feats like that (because I like nature) has strongly motivated me to be fit/healthy.

Hello i started exercise 3 and half month ago. Before i had 115kg and now i can exercise easyer and more because i have now 100kg I know it is styll too much but i m hight 185cm. Now I have really more muscules and i see like a human.
I am really happy i started work on myself. I like ur job and i m happy still more..

Well we all have our reasons. My reason was because of my appearence. I am fat and I still have a belly which is more noticeable when I sit down but here my key motivators were. I didn’t like not being able to fit into clothes. For me the biggest ones were three things. I know that I’m a handsome looking man because I take after my beautiful mother. This showed that what I am aiming for is a birth rite. I am a good looking guy and I want to look good for women and my family. Also I’m 20 years old and I thought if ever there was a time to lose weight 20 years old is perfect this is kind of like a Peter Pannish sort of Neverland thing like don’t waste your youth whether this is true or not it’s what I used because I am different than others. And finally because of the greed of certain fast food companies like Mcdonalds!: I’m not gonna make myself look ugly to eat garbage and make other people who don’t give a damn about me take my money and become rich. And also I believe sincerely that my body is Supermanish and that doing many pushups as I can and more is like Superman lifting up a mountain. He won’t do it in one second but he’ll wait struggle for a minute or two and then definately lift it of course!It’s the same with pushups I’m capable to do more than I can I just have to hold the course for a moment or two and don’t give up! I am a believer in my strength! I am a man :) I currently weigh 176.2 pounds. I’ve lost 12 pounds in a month and a week! It took time to put on the weight let me fight this animal and have a flat stomach and nice chest and arms again. This is some of my motivations and I hope people don’t use mine but if they want to they can but I think people should find their own! :)

hi…this is a great site..and zuzana has a great body by working hard:)…thank you for these exercises and sharing it with us for free..:)…i want to start the 60 days challenge…but i need some guidence…what exercise to do first…wich video should i play first?..thank you:>

that is very true..

Zuzana and Frederick,

I have just recently discovered your website, and I want to start off by saying that it is inspirational. I would like to compliment you on how much information and advice you give on the subject of fitness, and how you have opened your lives to everyone. That takes courage.

I have been training with weights for the past seven years. When first starting out one thing that kept my motivation level high was the difference I felt the next day I trained. The difference in strength and endurance may not have been dramatic, but it was enough to make me question the levels to which I could push myself. Also setting benchmarks for myself helped me develop a needed routine.

I hope this is helpful. I look for to more workouts to use in conjunction with my weight training. Take care and be safe.

Shaka

Hi Zuzanna,

I was wondering if you can offer some variation to the ninja jump tucks? I am unable to do them and want to learn. Is there an alternative exercise I can do to get stronger so that I will eventually be able to perform this exercise? I love your workouts and you are such an inspiration! Thanks so much!

Lori

Good article.

This time around (of working out and getting fit for summer) I’ve taken pictures, weigh myself once a week, and recorded my BF%, measurements, etc last month. I’ve been weighing myself every few days, but you’re right, its a good idea not to compare numbers for a few months, because sometimes progress can make you slow down!

The hardest thing for me is staying on track. I have the motivation, the knowledge (thanks to YOU, Zuzanna) and I see results! In just 2 weeks I have lost 6 pounds and I see a difference in the way my body looks…but I slip up and don’t eat right 100% of the time, because I think: “Oh, I’m looking better, it’s ok”. Instead of letting it motivate me to reach my ultimate fitness goals 100% of the time, I let the progress SABOTAGE me instead.

It’s a weird destructive cycle!

Thank you for everything F&Z… :)

My strategy:

1) ACCEPT / RESPECT & LOVE YOURSELF
2) HAVE FAITH
3) BELIEVE
4) BE PATIENT
5) NEVER GIVE UP
6) ITS NEVER TOO LATE –> LISTEN TO YOUR HEART / FOLLOW YOUR DREAMS
7) STRENGTHENED IN TEMPTATIONS
8) DONT LISTEN TO WHAT PEOPLE SAY

BE HAPPY & LIVE EACH DAY AS IF IT WERE YOUR LAST

With love
Marinaki :)
xxx

hi….im from venezuela and visit your page for first time..i don´t speak english perfectly but i try jeje…how i sai this is my first time in your page and like me so much…i find good infomation about workout…i have 5 years pratice training with dumbels..and always searching new information…you are a beautifull woman and inspire me and everyoine who visit your page..and i have one proposal for you…you should make a foro where all of us can interchange information about our experience and new ideas about workouts and feeding don´t you think???..well gorgeus lady congratulation from your new big fan…Lestat

I’m in my -30 days workout program and I exercise every other day for 20-30 min early morning (thank you Zuzana&Frederik for your short and extremely effective wourkouts!!!).
It’s not yet (as Nadia mentioned in an earlier post) a habit but I schedule it (set the alarm clock, prepare the gym clothes, etc).
Being 15 Kg overweight keeps me ‘down to earth’ :) about realizing I cannot see amazing results sooner or later, BUT: I already feel amazing, energized, optimistic, feel better in my clothes, etc….
So, my primary reason to workout is my health, feeling better and get back into shape, lose weight, etc. Also, changing bad habits like not exercising, eating sweets. It makes me think twice before I eat an extra chocolate piece – so easy to munch it but so hard to burn it!

Cheers!

What I do is visualize how I want to look. Everyday I visualize. Also I keep pictures of other guys, not that I am gay but how I want to look.
I enjoy working out. I enjoy strength training. I enjoy biking and martial arts. If you enjoy it you will more likely to do it.
I flex my muscles, yes it’s an ego thing. But also when you flex your muscles you’re working the muscles.

I have small goals, easier to reach goals. When I reach these goals I have higher goals.
These things seem to work for me. If what you’re doing is not working then try something different. Don’t accept failure, you only fail when you give up.

Hi guys! … 6 years ago, i was almost 200 pounds, at only 5’1 !!!. I had never been heavy but due to stress, a bad relationship and carelessness, i had gained a huge amount of weight during my college years.
When i became aware of the seriousness of my weight problem, i first had become very depressed and very disappointed in myself. it really took me a while to grow spiritually strong to set myself some goals and become determined to be healthy again.
As much as appearance was a huge factor for my self disappointment and self motivation, the biggest reason why i decided to fix my body was because i couldn’t bend down to tie my shoes in a comfortable way and i had developed an injury in my left knee due to the over weight.

At the time, i really didn’t know anything about fitness, calories, exercise and i had never been to a gym before.

Slowly, i taught myself about nutrition and exercise … and i lost 90 pounds in 2 years. Since then, i had accomplished to stay slim and fit and i eat very healthy.
Of course, for me, my new look and new body is a great reward. I have accomplished many wonderful things since i look like a new me, but the most important thing for me is that i feel light, healthy, flexible, agile and strong. This is what was the most important thing for me as i was sick and tired of having my knee feel like it was going to break any minute.

Bending down to tie my shoes became a horrible thing, and i remember one day getting so frustrated with myself, i threw myself on the floor and cried for a long time. This is what gave me a wake up call. Appearance was a secondary thing at the time as i thought i was going to die of a heart attack from the heaviness.

During the first 30 days, i was very tired from exercising so much, but i didn’t feel bloated anymore. After 60 days, i could see results, a lot of results. I had lost a lot of weight, but my body was not very strong yet. At 90 days, i had yet lost more weight and my muscles became stronger. But it wasn’t until 5 or 6 months later, that i could really start to build my body, i guess the first 4 months i did all i could to lose the extra weight, it was a long process as i did it steady but surely. My self esteem improved, but most of all, my body and my left knee were feeling much much better.

I hope this sort of answered your question !! :)

Blessings!

Carla

I think being over 30 has helped me. My main motivation for starting to exercise seriously, was that I was tired of struggling. Walking more than 20 steps or lifting anything over 2kg above my shoulder, that got to me more than what I looked like. Of course I would like to look better, who wouldn’t? After all we get judged on our appearance and despite what we think of ourselves as a society, we tend to make certain assumptions about overweight people.

I have now been working out 6 days a week since the beginning of March. I started in January with 3 or 4 days a week because that is all I was able to do. I feel better now, stronger and fitter and healthier. I have not looked at photos of myself from last year but I have already noticed that some of my clothes are a bit less snug, and that motivates me to keep going. And to not do the whole before and after thing yet, because I do not want to maybe not see what I expect and then feel like I am working for nothing. If I give it another month I know that if I keep going, maintain a healthy clean diet and keep working, which I am only now starting to enjoy btw!, then it will be worth it. For now I keep motivated by seeing my ability improve. An exercise that was very hard a month ago now being easier, or being able to do an old timed workout quicker than my last time. That’s amazing to me.

Thank you for your help and for Bodyrock.tv for keeping me challenged and for giving me the variety I need to keep my intentions from going stale. You guys have a huge big enormous part in my re-invention and I can’t thank you enough for your generous gift of health and strength and wellbeing.

Its awesome to try on my bathing suit every couple weeks and see how Ive progressed, but i’ve realized (and so has my boyfriend) that I have been much happier lately. I’m not as stressed and anxious as usual.
I mostly love all the energy I have and the feeling of strength and tightness. Its a feeling that is irreplacable.

Thanks zuzana and frederick!

I got rid of real scarry nightmares since I started to do Zuzana’s workouts. Really!

Zuzana appearance definitely is extremly motivating but her strenght, being quick and especially persistence also motivate me so much!

Thanks for your workouts!!I’m on your vlog few times a day, every day!

Were is todays workout? Is it a rest day?

Of course enhancing my figure is a huge motivation for working out but you can’t help but notice the immediate results such as; increased strength, the beautiful healthy glow in my complexion and the more positive outlook I have have from feeling so good. My strategies in not getting hung-up on my appearance are mostly just knowing that the way I feel from the inside will radiate outwards. I also keep in mind that things that are worth anything will not come easy so I work hard and try to be creative in putting together new challenging workouts to push me mentally and physically.
Seeing improvements in my time challenges and number of reps I can perform in circuit training also are helpful in seeing how much stronger I’ve become. Keeps me coming back for more!

the main reason for me workout is the feeling for having power, control, and confident from workout, these are immediate effects, not apperance at all.

How true! Appearance is usually the #1 motivator. It’s also been the first thing to discourage me when I don’t see the results immediately.
I keep a photo of myself from a time when I was in great shape. That’s proof that I can do it again. I also joined a women’s rugby team so I wouldn’t have to go at all this alone. The high I feel after a practice or workout is amazing. I’ve battled with depression since I was a teen and exercise/sports are the best weapons I have. Once I put it into perspective, it’s not all about how I look or will look, but about how I feel. That feeling of being able to accomplish anything is awesome.
Not to mention, Zuzana, your workouts are totally inspiring! Thank you so much!
Sarah

How about lower blood pressure for some people, lower cholesterol. Greater lung capacity, increased strength. A lot of these thing we do not see. These are just some of the things that happen INSIDE the body that we do not see.

Hello everyone,

I believe that a major immediate effect of exercise is the feeling of self-reliance, achievement, and strength it provides.
I often find myself in a situation of powerlessness or helplessness, either because of other people or because of life issues. Helplessness is a terrible feeling. You cannot control all the bad things happening to you, but you can control how you deal with them and how strong you are to face them.

Exercising means power, the opposite of helplessness, the opposite of being a weak sheep following the flock. It means taking the power and the lead.

Instead of getting depressed or taking it out on food, on others through bad mood or through some other addiction, I change to workout clothes and exercise really hard.

It makes me feel that I am in charge, that I am independent and strong and that I can CHOOSE how healthy and fit I want to be. It makes me feel lucky to be able-bodied and it makes me feel like I am reconnecting with myself.

Then, you can look at all the nervous, stressed and bored people around you with a totally new eye. You will feel calm and confident that you are managing yourself and let them talk whatever they want to (and live as disconnected from real simple life as they want!)

Have a great day!

Becoming self-aware of how bad you really feel in the first place, not being in denial, is hard for a lot of people. How I feel on the inside has always been my barometer for what steps I should be taking on the outside. Listen to your feelings, and then take a positive step, instead of beating yourself up and perpetuating the same behavior over and over. With desire and determination, plus these awesome routines, combined with time, effort and patience, and anyone can see incredible results and transform themselves from the inside out. Beauty comes from within.

Thank you, Zuzana and Frederick, for being the creative and inspiring people that you are. My old workouts are now rejuvenated and full of passion again, and soon enough, it’s going to start to show on the outside.

When I first started working out, I weighed myself the first day, took my measurements on my waist and hips and legs and arms, then REFUSED to touch the scale or tape again until exactly one month later. I only weigh in once a month, and will do nothing more. I write down how much I work out a day, which gives me a good feeling when I get to write down the time and energy I spent on my workout. It’s easier to see the results the farther out you space your weigh ins. I also made a chart with simple and difficult goals on it {Like running a mile, going a week without junk food, buying a pair of shorts, then even more, actually wearing them!!} When I complete a goal, I get a sticker. It also kind of makes me feel like a kid again! =)

I know it’s stupid but…
I’m just so proud of my discipline after my workout!
The feeling is even better the days I workout even tough I consired not going because I was tired.

Three years ago, I suscribed for a 5k run. Last year, I went for a 10k and guess what… at the end of the summer, I’m doing a semi-marathon. It’s so weird to see that even ME can run a semi-marathon. I feel proud :)

Just wondering, how long did it take you before you started to see physical changes in your body, Zuzana?

I started working out seriously in January. I told my wife that once I can see my abs a little, I’ll quit smoking. I did and quit on Feb. 1st. I started following a more serious routine, use kettlebell & run a lot (5 miles 4 days & 7 miles 1 day). My wife and I ride bikes on the weekend sometimes for 60 miles & below. We eat 300 or so heathy calorie meals every 4 hours or so. We’re both starting to look absolutely awesome (well she always has anyway). I’ll try not to look for 30 days from now. :)

Its tough. Ive lost 30 pounds since I started, and I see basically nothing different in my apperance. I noticed my jeans fit a bit more loosley (although i bought them sizes to big to begin with so its kinda hard to tell). People say that I cant tell a difference because i see myself every day (i never took a “before” photo), but still if there is a difference its minimal at best.

Regardless im not giving up, although i would like to SEE some results, im going to keep pushing until im happy lol.

Hi everyone!

Does anyone know how to estimate the amount of natural sugar I should be consuming in a day? I just learned that no matter the type of sugar, added or natural, if you exceed the daily intake, it gets stored as fat. Does anyone have some feedback? Thank you :)

This is one of the sources I found that explain how sugar from fruit, if in access, leads to fat storage: http://www.bodybuilding.com/fun/issa14.htm

I started back running after my 3rd child because it is something that i enjoy. My main goal was to loose the 20 or so pounds that I need to loose after the birth. So instead of focusing on the weight I made a different goal. I set out to run in a race of 5 miles. I had a deadline of 10 weeks to train in. This made me focus on my running workouts and distance along with the foods that I was fueling my body with. Needless to say I lost that weight and ran the race. Now I have a new set of running goals (a faster 5K) so I can stay motivated and loose the rest of the weight from my other 2 pregnancys.

I admit that I am a victim of this habit. I exercise in front of a mirror to see if I have correct form, but I forget to focus on form and imagine myself with immediate results most times. I need to let appearance go and focus on other benefits. I will attempt to push this factor out and let you know within 30-60 days (in addition to clean eating and no junkfood!). Thank you for sharing!

I agree and you are totally right because many people only exercise to make their body appear more attractive, which occurs very gradually, and by the way is not going to happen unless you are eating healthy and correctly. Stressing over whether or not your body has undergone noticeable physical changes totally distracts from the changes you feel right away, like being mentally more happy and alert, or just having altogether more energy in every day living. I think that is one of the best benefits of exercise, besides protecting your body from disease and strengthening it. I think exercising just makes living more easy and more enjoyable, besides giving you a strong, beautiful physique to be proud of ( :

Oh yeah and to answer that last question, yes I have been able to not focus on my appearance because I really don’t think that should be the sole purpose of exercise. The most important thing is exercising for health and to be healthier and stronger. I think it is important to be positive, and once you start a workout plan and begin to eat healthy, be optimistic that while creating a healthier lifestyle, you know your body is going to change to reflect all the effort you’ve put in, gradually ( :

The best strategy for me was setting goals for myself throughout the week. Once I reached those goals, I set new ones. The trick isn’t to look too far ahead, but to focus on the present and the immediate future. Once you start to think too far ahead it’s easy to lose motivation. One step at a time :)

Hi Guys,

I just got on my SERIOUS fitness kick (now addiction) last June. I started just to feel good about myself, get stronger, and take some “me” time. I made a deal with myself that I’d work out 21 days in a row and I’d buy new running shoes that I so desperately needed. By day 13 I was already hooked, so making it to 21 was no problem. It was around then, too, that people started noticing my results, which I didn’t even expect to be so extreme. Focusing on the process and not the progress was what really kicked my motivation and determination into high gear. So, a month in, the appearance factor became a secondary benefit to confidence, power, and stress relief. Now, 9 months –and probably 5% of my body fat–later, it still is secondary to the way exercise makes me feel

Your workouts are a HUGE motivation for me! All I need to stay motivated is to see your results. I’ve been following your site for 3 weeks now, and I do see little changes taking place (since I do look in the mirror and critique my appearance), but the bigger change is how I feel. I have more energy and really look forward to your workouts. They are fun and intense and make me feel great, and I know that soon I will SEE some pretty awesome changes. Thank you!!

Since my goal is mainly to achieve the appearance I want. It has been hard for me not to look into the mirror. My strategy is, actually, look at the mirror after working out. I don’t focus on the weight that I have not lost yet, but on the muscle I gained (since it look bigger right after working out) and the little change on my body shape. This little step motivate me to keep working out the next day.

Also I look at my body in the mirror and picture how it looks with six-pack, toned arms, and bigger legs and butt. Kind of like hypnotizing myself. I found this effective for me as it motivates me to go through these workouts and get that body. ;)

Anyways, I don’t think it’s necessary to ignore the change of appearance; but it’s necessary to stay positive about the results (believe that it will work) and don’t pick on yourself. :D

Forgot to say, Zuzana motivates me a lot too. One reason is that I hope to have Zuzana’s strength and toned body, another reason is that you always tell us that summer is near and we need to get ready. Your talk does keep me aware of summer!

Thank you Zuzana! :)

You’re right – the enhanced appearance we get from exercising should almost be a booster for all the other benefits not the only goal.

One tactic that I can recommend for getting through the 30-60-90 day marks is to realise that you’re only human and as such you will have ‘off’ days.

Most of us usually beat ourselves up for having a treat or going off ‘the beaten track’ for a day. That just wastes time and makes us feel guilty.

Learn to listen to your body – and you’ll know when a craving is real or when you need to not do exercise that day. I find that making mistakes is part of life, so when I do have a treat I try enjoy it and then get right back to healthy eating the next meal…

Hi Frederic,

could you please check Round Booty Workout for me? I wanted to go to previous link for exact numbers and details of the forkout and the page wasnt found. Thank you very much for help.

K.

Hi,

first comment :D I think it’s a great strategy and I’m going ot try from today on. Today I’ll take day-1 pictures. Can I weigh myself though I can’t look in the mirror etc.? I think that doesn’t count as looking at yourself, do you?

Have a nice day!!

It was really strange getting up this morning I was thinking about my workout,thinking should I just not workout to day should I just stop all together. Sometimes I think this as I am sure, everybody dose at some point then I saw your topic saw all the benefits of working out,that you had listed and it was amazing the affect it had on me mentally. It changed my hole outlook, I did my workout really enjoyed it and today I saw a big improvement last summer when I did the turkish getups I could not do them with weights today I used dumbbells I am feeling so happy I have change psychologically with in a matter of reading your topic thank you Frederick.

Hi. I came upon your website accidentally and I just LOVE IT!I am always looking for a new workout routine because I get bored really easily. I love it that you change it up and your motivation is an inspiration for me to work harder. I have even purchased the Gymboss timer. I have only been doing your workouts for a week but I see more changes in my body than I have in a year. 20 minutes a day…WOW! With my tight schedule, these workouts work perfectly. Thank you so much for sharing and for being such a great person. I enjoy working out with you. Thanks!

I take a photo on the first day of my new routines and take measurements of my body (waist, hips, arms, thighs, calves0 and write it down. I also weigh in. Then i hide my scale and measuring tape and start my work outs. i actually measure every 4 weeks, as i do see and feel results in 4 weeks when combining my workouts with a good carb-protein balanced diet. It really works. i have noticed that on some weeks, though i look the same to myself, and weigh the same, my measurements have reduced, sometimes by even 4 cm.
PS. Thanks for your work Zazana, it has helped me get re-motivated when i thought i had lost it for good!

hi! I love your site and you guys are amazing! you did such a great job especially Zuzana. You are amazing and everytime i want to grab something fat or not that healthy to eat i remember you and i put it away :) you are like inspiration to me!

I thought that it would be very good idea if you would ope 6o days challange – to eat healthy and to workout. People would take a picture before and after 60 days and put in your site.. I don’t know, i think it would be really great idea and I hope that you will ansver to it :) if you would open this challange i definately go for it!!! p.s sorry if my english is not very good, but i hope you understand what i wanted to mention. Have a nice day! KRISTINA

Oh how I needed this post!

I’ve been working out for about 3 1/2 weeks now and I find myself looking curiously in the mirror wondering when the results will show. But you are right – focusing on the immediate tangible results should be my motivation. I feel better in everything you mentioned, mostly improved energy, self-esteem, and sex drive. And those results could be felt right from day one.

I had thought about doing a before and after pic but since you recommend it, I will do that. I am looking forward seeing what will happen in a few months’ time!

I started yours workouts a few days ago. Till this moment, I tried to do exercices at home without any “organization”. I always did the same things. And my results aren’t be good for me. I saw videos of yours workouts on youtube. And I was very impressed by yours results. Moreover, you get some exercice with few equipement and with your body weight more often than not. And this is the way I was looking for. So, I started to incorporate some of your exercices in my “workout”. I was very happy, different exercices, different challenges (time, rep…). Everydays, I was waiting for my 6 packs front of my mirror… Till, I tried the “Squat down and Pistol up” in your “Slap your ass workout”. I was not able to do this exercice! I was so self-confident, you know, I said in myself she’s a girl and I’m a man… If she can do that, I can do it too. So, stupid boy I am, I hurt my left internal meniscus. According to my doctor, it seems to be not very serious, just an inflammation. But I must stop any exercice for few days. So now, I’m seeing my 6 packs running away from me!
I post in order to give my stupid experience. I miss my goal: make my body stronger with stupid motivation. But, it’s not a so bad experience… I forgot to be guided by my body. And I forgot to take my time.

Thanks for your inspiration and your motivation.

You rocks!

It’s definitly not easy staying motivated at times. One way to stay motivated for me is taking pictures. I take some pictures of me in a bikini, front, side and back.I put them on my computer together with day and month. After six weeks training I take the same pictures and compare them. And after six weeks more I take the pictures again. Because I see myself everyday it’s hard to see the changes. By comparing pictures I see amazing changes going on, changes I couldn’t see without the pictures.
Beside taking pictures I try to have fun with the training, using a logbook and training with other people at the gym.
And sometimes I just think “tomorrow is another day, so I will just start over again tomorrow”
I’m curious to find out what others do to stay motivated.

Regards, Dagmar

Hello Zuzana and Frederick!

I recenlty stumbled upon your workouts first on you tube. Then I discovered bodyrock.tv and I must say I am completely obsessed! I have gotten out of the habit of working out this winter and have been looking to get back into a “routine” I am, or should i say was, a huge fan of workout dvd’s. But after a week of doing the same workouts over and over i got bored. Also i have been looking for something for a long time now that was quick (20-30 minutes) but also left me feeling strong and energized. I have found exactly what i have been looking for with your workouts. And i must say that each day i am SUPER excited to see what you have come up with next. I LOVE your creativity and how you make these exercises fun. I think it is so wonderful that you share so much with us viewers. I am truly grateful. Most people would be looking to make money off of us, but you are doing this to geniunely help. Thank you very much for that. Also i want to say that your body is amazing and i hope to eventually see those kinds of results. So far i have done 2 of your workouts, starting from the beginning and can’t wait to do more!!

I find it hard to answer this question. I started working out because a friend of mine kayaked, I was a teenager then and not worried about weight. I did realise that I got a different body from kayaking and once I started doing it professionally I never looked back.

Today I exercise because:
1- I am vain (yes I am admitting it!) and got used to having my body a certain way. Strong and cut.

2- I train because if I do not, I feel tired, grumpy and because if I do not keep my body strong, old injuries start playing up.

Great points to make! In the beginning for me, I started working out specifically to build up my upper body, because compared to my lower body it was quite skinny. Boy have I come a long way from that! Now I workout exactly for the reasons you mention above- to be healthier & stronger, to de-stress, for the amazing post-workout high, be happier in general, and also just to see what my body is capable of. Yes, appearance is of course important- but when the above effects of exercise completely change your life- looking amazing is a bonus!

Thanks to you (and your workouts) I look much better, I feel happyer, I have a 4 pack (i hope a 6 pack in the future:)
Since last month I do 2 of your workouts every day even Sundays (I did all the daily workouts and archives, what do you say about that ?) I have no day off, is this ok ?

I’ve been overweight most of my life, including childhood, and the top goal on my mental to-do list as long as I can remember has always been ‘GET FIT!’

My weight/health in general has gone up and down depending on what’s going on in my life, and obviously how much effort I put into realizing my goal of fitness. But I can say I’ve yet to get to that ‘WOW!’ moment of achievement, only because I haven’t committed to a healthy fitness lifestyle longer than a couple months at a time.

I used to get depressed when I thought about how many years I’ve been unhealthy, and I felt hopeless that I would ever get anywhere, knowing how bad I am at sticking to diet/exercise…but last year I changed my attitude. I thought about life more as opportunities to make the better choice, and how even if I sometimes caved in and made a bad choice, at least some of the time the effort was there.

Over a year of making small, persistent efforts to choose the better option (walking instead of driving, raw veggies instead of chips, salad instead of pasta), I’ve lost over thirty pounds. That maybe doesn’t seem like a lot over a full year, but it happened virtually without any effort on my part. Throughout that year I still ate treats, went out with friends, drank, had lazy weekends..I still had a life that wasn’t totally devoted to fitness, so I was never deprived of anything.

The biggest thing? I stopped caring about my weight for the entire year. I just focused on living my life, and always kept that little switch on in my mind that made me stop and ask, ‘which is the better choice?’ The reward part was more about making the right choice in that moment. It felt good, and I didn’t need material/food/cheat rewards like I’d given myself during past attempts to ‘lose weight and look good’.

The past month I jacked up my fitness and so lost 10 more pounds. I feel so much better just living, making good choices and reaping the rewards of those choices. Instead of the end goal (which is still there, I still want to look great and be able to beat my boyfriend in a pushup contest!), my focus is always on the little choices. SO much easier, and so much more effective!

do you sell your exercise videos. the videos that you havein the computer look very good and I would like to haveyour exercise videos.

thank you

Hey guys!
Trying to start into fitness again, I’m not sure how qualified I am to comment – I’ve lost count of how many times I’ve started to workout, then quit, sometimes before the day’s over, let alone 60 days!
The theory of habit change that Nadia refers to in her (excellent) post is one I’ve heard of a couple of times, including one of my classes (I’m training to be an Occupational Therapy/Physiotherapy Assistant.) It’s so true that we get hung up on appearance! Sometimes, after one hard workout, people (myself included) look at the mirror and wonder why their appearance hasn’t changed! And then they give up (If giving up was an Olympic sport, I’d have brought home another gold for Canada!)
I want to look great and feel even better. I want to be fit for the summer, or at least well on my way by then. There have been many things outside of my control that affected my past (and present) health; but I’ve ignored the many things within my control.
Two things that have helped me are breaking things down to small steps (the “one day at a time” idea) and focusing on the process instead of the product. The more I do this the more progress I make.
Now, to apply it to fitness.
I look forward to reading everyone else’s posts and ideas on this. And wish everyone the best for their efforts (however long it takes!)
Thanks again Zuzana and Fredrick for another excellent article!
Scott

I’ve been focusing on my improvements in performance. For example, I used to run at 5 miles an hour. and I’ve improved that to 7 miles an hour so far – still working on getting faster. Comparing past times for Zuzanna’s workouts also will help when I finally repeat one of them – you have SO many workouts I haven’t repeated any yet.

Thank you so much for taking the time to simple explain everything. After all my tries to find the right workout videos online, I was so happy and lucky to find you guys! I am so motiveted not for the appareance but for simplicicy of the workouts. I just love how you explain everything. Thank you both for doing this!

yes it’s true!
i love when the time pass and you find photos amazing jajajaj, it’s like that person was me? hahah it’s great!

My whole life I struggled with weight. I was never considered over-weight, I was just a bit bigger than I wanted to be. I remember always trying silly diets and temporary exercise that never led to results.
Finally, one summer 4 years ago I told myself that I should try to be healthy. I wanted my heart to be strong and I wanted to live a long and healthy life. Something very interesting happened. I started eating better and smaller meals. I also started running and doing other exercises to build up muscle. Finally the pressure to be thin had left me and it felt amazing.
As a result of my minimal efforts and overall life change, I lost 20 pounds and have kept it off for the last 4 years. To this day, I keep my perspective in check, because I know how dangerous it is to loose weight for appearance, it’s unhealthy, and it doesn’t work.
Thank you.

Hello!

The easiest way is not to own a mirror. ;)

But another thing is, if you grab the fat, that you want to get rid of, you feel so tired of it, that you really don’t feel like looking at it too.

I have been training martial arts for five years in different countries now. When I came to Japan, I realized that people’s approach to the body and it’s appearance is totally different. People are much skinnier and they take body fat percentage very seriously. Suddenly I felt really big and fat (maybe also because I am bigger than even most of the men) and just by seeing people around me, I just didn’t feel like looking at myself at all. At least not before my weight would drop.
So maybe if you are surrounded by fit people for a couple of hours every week, you feel that you need to take the challenge to no longer be the “black sheep in the hurd”.

Now, apart from this question, I want to say: this is a great site :) I have startet doing your workouts and it’s so great that they are so short.

I live in a really small appartment with thin walls and someone living underneath me too. I have a very busy life for the moment, so a lot of times I don’t have time to go out and train, so it has been wonderfull to discover this site! Although I cannot do the jumping things, I do the movement but stand on my toes without really jumping. In the same time if I try to do all the exercices silently it makes them harder and more challenging, so that’s kind of cool too.

Sorry for the long comment. I always end up writing a lot. That’s why I try not to leave comments, because once I get started, I just can’t stop!

Take care everyone!

Very True!

Last year I lost 20 lbs just from a change in diet and this year I’ve added in resistance training & cardio. While I’ve noticed definite improvements (ex. endurance & strength increases, muscle growth & tone, etc.) I’m still a good ways from where I want to be, but I just keep telling myself stuff like “In Time!” and “Just Keep Doing What Your Doing!”, etc.

I also agree that seeing the changes in someone else helps. I’ve been working my way though BodyRocks earlier videos (from late ’08 forward) and seeing the change in Zuzanas’ body from then to now, like how her hips, butt and thighs have gotten slimmer, is proof it will happen if I just keep at it!

hi guys thanks for bringing this subject up. I was thinking about the appearance factor a bit in the last few days.
I notice that a lot of people who post on your site are always asking how long it takes to get abs like Zuzanna’s or why is the belly fat not going away.
For about 2 months I was really obsessing about my belly to the point where I wasn’t even looking at the rest of my body. I was also comparing myself to other people, it was exhausting.
Then I hit a point right around November, when I was finally able to do Bikram yoga without having a hard time in the hot room, I really started just enjoying the fact that my body was responding really well to the yoga and I was focusing on my breathing and strength, instead of what my body looked like.
for some reason once I stopped checking to see if I had fat on my belly or not, I started to see changes in my posture and my body felt lighter. It took about 5 months for me to get to this point and now I am seeing the results of all my hard work.
Doing your body weight exercises and yoga has really changed the way I think and feel about exercise, it really is about being healthy which is naturally projected, I like myself, I like to feel strong and it makes me happy. people notice that,which is one of the rewards of living healthy.

p.s. i just got a gymboss for my birthday! Cant wait to try it out! :)

hey zuzana,
does any of yours or fredericks’s close friends follow your website too? It’s just been something that I’ve been wondering about for awhile..
thanks for the great site!

d(:

Zuzana, first of all i love your blog and im incorporating it into my workouts throughout the week. And about this topic, I have gotten past the whole appearance factor. I box and do jiu jitsu 5 days a week, so now I find happiness in my accomplishments in that, not so much in how my body is changing (although that is good too(: ). But I think once you start to enjoy working out and make it a big part of your life, you stop worrying everyday about the changes you’re seeing and you focus more on the happiness and how good you feel when working out. Thanks for everything!

In 2002 I seriously got into fitness for health reasons. To get by white blood cells count up from extremely low levels my doctor had put on the drug prednisone for 6 months. Although I weighted 115Ib during this period, I had no strength and could barely move my body.

It was at this point I decided I needed to get my ass in shape. Slime and out of shape was not a good look for me even though people complimented my body size. I went to the gym 5 days a week doing 20mins of compound weight training and 20mins of interval cardio. I was able to put on 5lb of muscle to my 5’2 frame. I loved the way my body was at 120lb, but also my sleeping, eating and all round physical and mental health improved 100%.

In 2008 I took 6 months off work and decided to take things a little bit easy. I stayed up late into the early mornings; slept in until about noon and every thing went to the dogs. My diet was crappy(started eating a lot of fast food restaurant meal and worse of all I stopped my exercising. Come the summer of 2009, I weighted 133lb. My clothes no longer fit, not sleeping, feeling completely out and exhausted all the time.

I am now back to exercising; and at the beginning its was for pure physical appearance, but it is the other benefits that keep me going very day. I love feeling good, getting sleep and the general wellness that comes from being physically active.

Frederick, thanks for another great post.

I think this is one of the best articles I have read on this site yet. I did this today. Took “before” photos (looked at them and wanted to cry), but I put them away and will come back to them in 60 days! I will try to focus on the other benefits of exercise, rather than my looks.

Hi guys,

The strategy is to have more goals at the same time: Mine focusing on mental, body and soul balance and improvement, i start with the body because even is hard is the easiest of three. So im not just excersicing and eating clean because of appearance, but for a balance in life.

But about appearance i start to get notice of changes, and it was funny because..i been always thin, but i never been fit or ripped, so is nice to see changes that told you the road you moving into, and is a motivation to be strong, physically strong. i cant do some of the excersises you do, but im learning and one day i know i will.
The same discipline for excersicing, works for mental and soul meditation.

Thanks for the workouts, but also for the recipes, when your going to post new ones?
i already cooked farmer chicken, hot potato, chicken and pear sauce, today i will cook the one with apple, honey and maple syrup. I like all of your recipes because are EASY! HEALTHY! AND DELICIOUS! what a great combo! hey fast food companies listen! who said great cant be quick?

Pushing past the appearance factor: I started working out because I started seeing myself getting heavier and heavier by the year. I didn’t like how I looked. Of course, that was the motivator to start. But, that wasn’t the only thing. I had to look down the road as to where I was headed. I was 40. Some of my friends around the same age were beginning to develop diabetes, kidney problems, and other physical problems. I knew if I didn’t get a handle on my diet and on exercise, I would be headed right to the doctor being tested for some similar thing. My kids were getting older and I began to wonder, what shape would I be in 20 years from now? And I don’t just mean physical shape, I mean overall health shape. THAT was the main motivator. I looked into my future and saw myself becoming like a majority of every other American who had to be taken care of by other family members because they were sickly. I made a decision. This was NOT going to be me. At 40, appearance is something I could NOT afford to be my main motivation. Let’s face it, I was no spring chick … in shape or not, my appearance was not going to carry me for the next 20 years. Besides, being healthy is, to me, the most attractive thing anyone can sport. So, here I am 6 years later and going strong. I’ve never stopped! And I won’t ever stop. I feel too good. I’m healthy. And … hey, I don’t look so bad. Here’s to working out and shaping up for the RIGHT reasons !!

I have always been quite fit, but after last autumn (got cold for 7 weeks) my body didn´t look like it used to. I had gained 5 kg and after Christmas eating I was feeling low. Then I made myself a new years promise that I´m going to work out again, be happy and healthy. I took a photo and now I have lost about 3 kg and the feeling is great!! I sleep again much better, I don´t have those bad days and I enjoy life more :) Even thought it seems hard to me to lose those 2 kg (I´m 57kg and 161cm), I don´t want to stress about that. Slowly they will go away! That´s my promise to me :) ..and almost forgot.. I feel like my memory is working better!! and my studies are going better :)

I tend to go on about this but I really think that if you can learn to love the process (doing) of working out then the rest: appearence, health benefits and adherance all kind of take care of themselves. It has worked for me. I’ve been an exercise enthusiast for almost 20years now and except for injuries (recreational football) and the occasional cold I haven’t taken any significant time off. Don’t get me wrong, I have 1 or 2 “rest days” built into each week, but the real key for me is that I love the “doing” part. I guess it’s easier said than done though. Keep up the great work.

Hi,can you do something with my comments??all of my comments are every time awaiting moderation,even those what I send 3 days ago,so I don’t know if makes any sense to leave them :(I understant that you’ve got 500 comments to read but it makes me feel a bit down….have a nice day:))

Hi Frederick,

Great article!

I think those expecting to be “beautiful” with in days or weeks don’t understand the human body. It took them years to be out of shape it should at least take months to get into shape and the longer time you give yourself to reach this goal the better for the whole body as a system. I’m not saying you need to work for years to make any progress at all, just don’t believe all the hype of 60 day programs and such

So learn some patience and use models and inspirations and make small goals, but don’t plan on looking exactly like Zuzana or Frederick! Without major cosmetic surgery and lots of pain!

You will be fit in your own very personal way in your own body.

Take care all,
–Chris

How interesting that you should ask that question. My fiance and I took pics of ourselves just the other day and decided not to look until next month. I guess we’ll wait longer. The best part of working out and eating better is how great we FEEL. And say goodbye to restless nights! We are both sleeping so much better and waking up full of energy… We also have more patience through the day and our ‘personal’ time gets better and better which also burns more calories lol. Because we feel amazing we look fresher and have more confidence too. Still- who would not want to look like Zuzana????

This is a great point. I find myself so focused on what I see in the mirror that oftentimes I completely overlook the way I feel after completing a workout. The natural endorphins, feelings of accomplishment, mental alertness, etc are things I have been trying to use as a motivator in the past few weeks. I took “before” pics last week and I don’t plan on stepping on a scale for atleast a month. I still can’t help myself from examining my abs in the mirror every morning when I wake up!!

I forgot to mention I picked up my Gymboss timer half price at a fitness expo last weekend called “The Arnold Classic” It’s held every year here in the US. I asked the Gymboss representative at the show if he knew who Zuzana was and he said yes they do!!

I look at progress in various different ways, because each bit changes at its own rate. There’s the “do the pants fit?” test. There’s the faster, higher, stronger, longer numbers I can follow. There’s the overall energy level I have (or don’t have) during the day. And, I think most importantly (the fun factor), there should come the increasing ability to apply all that new found strength/fitness/coordination/stamina into doing a new activity or challenge in a way you never thought possible. The added bonus is looking and feeling great! Any time I feel like skipping a workout I reflect on how I am passing up all these fabulous benefits that could be mine with just a little effort. To me it is all about finding a way to make it fun (which it is!)

I have been focusing on the fitness/lifestyle factor. I am training for my first 5K, so I focus on my endurance, speed, and time rather than my appearance. Keeping the focus on my fitness milestones, allows me to be “surprised” when my clothes no longer fit, yet not dwell on those changes just yet.

im glad you have posted this,
because this is what majority of the people forget to think about :)

Freakin’ true.

yeah theses are the ones i look for before appearance
i want feel good and be happy first

psychological benefits like stress/anxiety reduction
better moods and self-esteem
just feeling happier

changing my appearance is definitely my main motivator and i’d be lieing if i said it wasnt’ but now after becoming so addicted to excersise and the way it makes me feel, i have become motivated by a number of other things to without realising! i’d miss the positive feeling I get from working out, Id miss the challenges I put myself through each day and I love the self confidence I get when I feel strong! I also love being healthy and having so much more energy to play with my son and being a role model to him to keep active.
This was a really good thing to raise because if appearance or the number on the scales were the only thing that kept people goign then it woudl never become a life style change which is what heathy eating and excersise should be!

Thats cool :)

We were having a technical glitch with the comments – working now to get caught up :)

Our mom’s both watch everyday if that counts :0

Like many others have mentioned, I too, started working out with my appearance as the main motivation. I realise that it is going to take time before I start to see significant results in my body shape. However my short term motivation comes from the increased energy I feel every day I work out, and the improvements I see in my strength and overall fitness level (which has surprised me with how noticeable that has been in such a short time). Also alongside hoping to look better in the future, I also want to be healthy so that I can enjoy life and live it to the full! I think it makes it easier to think of working out and clean eating as a lifestyle change especially when you think through the consequences of a non-active lifestyle and eating junk food. In fact, it is quite scary!

I am going to take pictures of myself later and then hide them away. I have to admit, I’m not looking forward to that but hopefully it’ll result in a real sense of achievement in 60 days time.

I am soooo jealous you went to the Arnold Classic. That is a fitness event I would love to attend! :))

I actually think having a day off is beneficial. I used to do some form of excerise everyday, then I went on vacation for a week and wasn’t able to work out. I actually noticed my muscles got a little more defined. I think giving them a break (obviously not for an entire week) could help them rest and rebuild.

I started your workout 2 weeks ago. My husband travels everyweek and he came home this weekend and totally could tell a difference! I love it! The workouts are easy to follow and do and they kick your butt! Its not that much time consuming and I love looking at Zuzana as motivation! I totally could have her body in a couple of months! I have 25 lbs to go and this is working. I took a pic of myself 2 wks ago and am not going to take a pic until 5/13 when we leave for the beach. I hope I see some results. But when someone notices it feels so good!

Thanks again you guys! I read your bodyrock everyday!

First off, I love this site! I’ve been looking something that is easy for a college student to fit into my busy schedule.

But I have a question. I want to healthy and fit, but I just can’t get it started. I’ll go to the gym for a few days but then I won’t for a day and then I seem to not have the urge/want to go back. So Zuzana (or anybody else who exercises regularly), how did you stick to your plan? What made you decide one day that this is what you were going to do and actually do it?

I find setting ‘mini goals’ help to motivate me and keep me going over the long haul. I also found weighing myself doesn’t help because I’m maybe loosing weight and gaining muschle at the same time. I tend to avoid the scale. Feeling a looser fit in my clothing is motivating though. Thanks Zuzana. I love your workouts!

where are these recipes at??

The most important thing is wellbeing, feeling alive is so amazing!!!

Yeah!! Great post Laura! :)

My freshman year of high school I weighed in the most at 245lbs, standing 5’6″. I didn’t realize that I was overweight (even though my jean size was 18). Not until December of that year did I figure it out. I had a crush on a boy and wanted to catch his eye. Thus I started to do my mom’s hour long aerobic work out dvd along with a 30 min toning one right after for 6 days of the week along with a reduced calorie diet. I lost 70lb in 3 months. Looking at my before and after picture/ clothes I couldn’t believe how oblivious to my weight I was. I have kept the wt off (give or take about 5-10 lbs) for 9 years. In the beginning it was all about how I could look for this boy (which he never noticed me) but at the end of it, it was a lifestyle change to be healthier and not follow in my mom’s foot steps and be morbidly obese and dependent upon a power chair to get you around. I don’t want something I can control to be holding me back or my health.

How do I keep myself away from the mirrow? I just try to believe that the important gold is to keep feeling pain in at least one of my muscles at day, sounds silly but them I remember I have to do push ups cause tomorrow my arms gotta hurt… My gold is obviously be fit and a hot body but cant focus in my work out if I keep looking how small is my butt…… :)

My main motivation is the process itself!

There is heart disease running in my family, as a kid and as a teenager I wasn’t the sporty kind.

Recently, my cardiologist told me it was OK for me to exercise – indeed, it more than than OK to run and do more intensive exercise!
Imagine the shock when I realised that at 25 years old I couldn’t run for longer than a few seconds… But after that first shock, there was the relief to be able to get healthier.
That’s what I think about when I exercise.

I have been following your exercises for about two weeks now, and the immediate result that I cherish is the realization that I *am* getting healthier every day!

I think the most important factor in working out for me is the psychological fitness that develops. I was a trainer at my work for four years until I got another job within the company behind a desk; from there I slacked off on my exercise and started to notice a significant difference in my overall mood and energy levels. I went an entire winter without working out and not eating right. It felt horrible, all I ever wanted to do was sleep when I got home from work, even on the weekends all I wanted to do was sit down or lay down and nap during the day. It wasn’t fair to my kids because they wanted to go play and I just didn’t have the energy to keep up with them. At that point I realized that I was not myself. I started finding time to put exercise and regular diet into my day.

I started getting up 45 minutes early for work, driving down to the beach and going for a run along the beach every morning, then using the shower at work to clean off before going to the office. At first my ‘running’ on the beach was a slow jog, but after a short period of time I was able to run the entire beach and back down to my car in great time.

There is nothing more relaxing and good for the soul than running on the beach during sun rise.

So personally for me; I don’t see exercise as physical strength. I see it as overall strength. By that I mean it strengthens not only the body, but the mind most of all. It strengthens your ability to do more work in less time, and it improves your ability to keep up with your kids.

Exercise and a good diet is the only true way to get the energy you need for a healthy active lifestyle.

i began to workout because i was afraid to look like my aunt and older people of her age, when getting the same age.
Same reason for clean eating.
As time passed, i became less afraid of resembling my aunt, because she has always been lazy .
I kind of feel in control.
I now find exercising as important as a shower.
It’s hygiene.
I still workout for my appearence, but my “inner” hygiene is prevalent.
Before i was hiding when exercising, but now it’s something i’m not afraid to do in front of my roommate,plus i really enjoy the feeling after a good workout.

she is perfect and beautifull all at the same time…i love her very much…<33333

Absolutely agree. These are my motivations too. I want to be fit and actually look fit.
And i want to be healthy in a way that fitness gives it. I want to be able to bend down and pick something from the floor if necessary without going ‘Oh, my back!.’ I want to be able to play ball with my kid or enjoy roller-blades or some other activity without saying ‘Look, darling, Mommy is clumsy and unfit for that kind of exercise.’ I want a young body as long as I can. Besides, I enjoy working out immensely, especially when I want to let off steam after a hard working day or improve my bad mood. Exercising is the only thing that always does the trick.

i think health is important and appearance has become important by choice

Hi guys!

I just want to say that reading all of the comments is really inspiring! It’s great to see that other people feel the same way about fitness! Just like others, I train because I like to feel energized! I also like what Scott said about taking it a day at a time, I think that really works too. Even if you started working out to improve your appearance, after a while you feel the beneficial side effects and I think that this is really what keeps you going!
Have a nice day :)

Michelle

I have a really crazy schedule and I work 10 sometimes 12 hours a day and then I get to workout. Not only is energy a problem but Im having a really hard time getting my diet in check…I need help! Maybe Zuzana could do a food log for a week? I would LOVE to know what she eats all day since she looks so great.
Oh, and I got my gymboss timer LOVE IT

I can honestly say YES to putting the mirror-image thing aside. I just had a baby 2 months ago. I worked out through out my pregnancy, and thought it should be relatively easy to get rid of the extra weight and “look” the way I did before my pregnancy in a short time.. Umm, yeah right!

The honest truth is, I noticed over the last month alone, I’ve gotten stronger, and I know it sounds weird, but I can feel the work being done internally. Image is a hard thing to put aside, but once we’re able to do this, I agree with everyone else we will see the external results and be quite pleased with what we see.
The three things I live by to stay motivated are the following
1. We are what we eat
2. Hard work along with perseverance always pays off
3. Abs are developed IN THE KITCHEN!!!

Hi everyone I just wanted to make a point. please be aware that cameras on the average on less it is a really long lens (telephoto) add about 7 to 10 Lbs to your natural wight.
So when you look at pictures of yourself, consider the fact that the lens is making you look a bit heavier.
That is why fashion models and people who work behind the lens have to keep themselves super thin.
It all depends on your goals.

Hi Z and F,

I am working out with you since I found your website and I was focussing on my body a lot. But than I got so motivated to be able to do excercises like pull ups more than I was focussing on my shape. I write my times down and the reps like you recommend and I am much happier to beat my own personal record than to loose half a kilo… I was never able to do pull ups for example and today I was able to do 2 (not supported ones)… and that made me so happy that when I looked in the mirrow after my workout I felt that I looked good!! So I think that the workouts give you a great feeling and after you always feel better, and when you feel better you look better! People who work out are mostly much more relaxed, happier and successful. .. and the great body comes with it for free ;-)

Thanks for posting all those great videos. I love it!!
eb

For most of my life I have maintained medium activity. I swam competitively as a child and as an adult taken some aerobic classes and stuff like that. One of my good friends is a ” Hot Yoga” instructor she use to drag me once a day sometimes twice a day to her classes. I love them. But for me What really got me motivated to get into shape was after having my child I didn’t fit into anything and the worse thing was just carrying her around. Sometimes I just couldn’t do it for a half hour. So I said enough is enough. then I found your site. I try real hard to to use appearance as a motivation, but I do love that you time your workouts and keep a log of them so you can beat your time or the amount of reps you are able to do per interval. That really keeps me motivated and excited to do it again.

Two years ago, I weghed 207 lbs. I made a commitment to start going to the gym then and haven’t looked back! I promised myself the only clothes I would buy for a whole year were fitness clothes. I hated buying jeans and always stood in tears in the store. A year ago, I decided to buy some jeans. I had no clue what size I was. I had been a size 16 so I just randomly picked out a size 12 to try on. This time I cried because they were too big! How exciting! I used to hate my flabby motherly arms and now they look amazing. The fat seems to dissppear in the order it arrived. For two decades I have disliked my butt! This month it has became my favorite body part as it is finally looking quite shapely and fit! I wish I had taken pictures along the way!

Currently there are alot of Americans on the HCG diet and have lost the amount of weight I have in just a short month or two, but I would not trade all the hours working out for such a quick fix. I have gained discipline, happiness, self respect and friends along the way…I absolutely love your whole approach to fitness and wish you two the best with all you do!

this is kinda way off the topic, but i was thinking if u would consider something like this:

u put up a 60 day challenge of doing all ur workouts and keeping our diets at our best. take a day 1 picture and day 60 and send it to you. then u could post the winner’s pic on the blog and as a prize, u could do something like an exclusive video for the person (idk, just putting it out there), or have a video of that person talking about how they were able to make it through the 60 days, or mb if it’s a girl, perhaps u could make a vid on how u do ur makeup just for the winner, or wutever else u can come up with (u two are probably more creative than i am anyway).

i think in doing that, u could probably motivate so many of us here and u can also see for urself how u r changing ppl’s lives :)

This is a cool idea!

I’m in. Sixty days is about the right time frame as well.How about a Monday start?

Yeah, I’d be up for that challenge.

Hi! I started to follow you guys about a month ago… But I actualy use your blog for motivation more than for the actual workouts… I’m going to the gym where the trainers made me a program for my personal goals and I’m quite happy with it. I want a more firm and strong body, a better cardio (for when I go hiking with my boyfriend and our dog) and of cours, loose some weith. I’m 29, and pretty satisfied with my appearence, but tonifing everything a bit would defenitly be good. The nr.1 that keeps me motivated, is the psychologic effects (I love that “free-mind” sensation you get after you finish a workout and you start stretching) and the nr. 2 is to see how it really don’t take long to improve my cardio! I think that after only 3 days of combining muscular training (15 min) and cardio (25 min) I was able to see positiv effects. A intensiv walk in the woods with the dog wasn’t so tiring anymore!! And I felt I could double the long of the walk without any problems! So to “see” how fast my cardio was responding to basic training just amazed me!

As cardio training, here’s what I do: I run to a confortable speed during 25 min (on a trademile) and 3 times during the 25 min I push it to the maximum I can for about 1 min each time. The first time I did it, I thought I was going to die, but after a short time (3 days) I felt moore confortable and now (3 weeks after) I have to increase my speed to start sweating again.

So until I see real changes in my appearance, I just focus on hwo fast it goes until the next time you have to increase the intensity of your workout (cardio and muscular as well). And writing it donw helps a lot to keep track of your improvement.

Sorry if my english is not as perfect as it should… (I am from Canada, but the french part: Quebec)

Love your blog!

Hi zuzanna I have a question to do! As i can see all of your daily wourkouts are based mostly in feet and your core!Can we do these workouts if we want to excersize our back or shoulders? would we have any improvement in this or we have to make some other workouts also?

Thank you in advance

George from greece

yah i agree to the first post…what a great idea!!

I don’t know if either of you have ever had you leg in a cast but if you have can you tell me some tips on how to continue your workouts in a safe way? It isn’t a full cast just a calf and ankle one and it is walking cast too, I just have to have the assistance of a crutch for awhile. If any one(including fellow watchers) have tips I would appreciate them.

I love this idea too!!!! Way to go Maryam!

Love that idea!

I love your website! You get me so motivated to start working out and looking better! Your vids are easy to understand and your so quiet thats its easy to get what your saying unlike the fitness trianers who are like yelling at you. Thank-you so much! Can you do a vid on workout clothes shopping?

I have question for Zuzanna or Fredrick. I am barely 5’2, I am 110 lbs. I’m not wanting to loose anymore weight necessarily, but I would like to get down to 15% body fat. I think i’m around 20% body fat right now (this is by using only the computer calculator). If am consistently working out 4-6 days a week, and eating as clean as possible, how long should it take me to get down to 15% body fat. Keep in mind, I’m following Zuzannas workout routines (and actually coming close to some of her records). I also push myself very hard when working out, so I usually see quick results. I am taking a wild guess when I say 2 months/…

Looking forward to hearing back from one of you :-) Thanks guys for everything!!!

Nicole

I started working out and running more often and eating healthier as a New Year resolution to get in shape for an upcoming holiday. I wouldn’t say i was particularly unhealthy to start with, but i certainly wasn’t actually healthy either.
It is only recently that myself and other people (inc. my girlfriend! ;-) ) have noticed a change in my appearance. I must admit that the comments i have recieved are a BIG ego boost and motivation to carry on, but also i have found that getting up slightly earlier in the morning to do my workout seems to give me more energy for the rest of the day (wierd?) and i sleep better at night too.
All good things, but not necessarily to do with appearance :-)

ok,i have a another kind of problem.when i was younger i have full six pack.now i have full body look but my six pack isn’t there..i didn’t work out like 3 months because i was frustrated..so what should i do about that problem?

i am light smoker so maybe problem is there??

I’d definitely be up for that! Can you choose a series of workouts that evolve over the 60 days period for maximum effect??

Start with an easy couple to get us in the groove, then work up the intensity.

great idea

Hi Nicole – I think a lot depends on the intensity level at which you are training – the harder that you push it in the workouts the better the results…

These are full body workouts :)

Hey Zuzana, I gotta tell you, I love your videos. I was wondering if you had any type modifications for some of your exercises, I have rheumatoid arthritis and although I am pretty good shape I do find it difficult to do some of the exercises because my arms and hands just do not have the flexibility they used to. I do my best to keep up but I don’t want to injure myself either. Any suggestions would be greatly appreciated. P.S. You are the best, since discovering bodyrock.tv I feel no need to search endless videos on youtube :)

[...] How to Get Immediate Effects From Your Exercise | Fitness Advice … [...]

Reading this in itself has motivated me a little more, I do every once in a while but I know to feel better and look better I need to get on a good work out schedule. Any tips you would like to give me? I’m 215lbs and 5’6, I’d like to loose weight mainly on my arms and thighs, along with my stomach.

hi!
I’m interesting about start exercise but your workouts are very hard to me, I’m a little lazy and never exercise me before. how can I get start exercise? I discover your workout for begginers but how long is necesary and how many times at week i need to do this workout to past another??

Zuzana,

I have a question that’s off topic. I plan on starting your 6 week summer workout tomorrow to get ready for my bikini. I am fairly muscular now but not at my peak. However, I feel as if my quads are too developed. Is there anyway to slim down my quads? SHould I modify anything from your workout?

thanks!

I suffered from depression as a child and young adult. Disfunctional family I guess. But in my 30′s I have found myself a single mother of 3. Not where I was supposed to end up. I work out for my SANITY!!!!!! For mental, spiritual health. I would be more of a mess than I am now if I did not work out. The harder, the better. The better shape I am in physically the better shape I am in mentally…the better mom I am daily.

Nicole,

First you really need to try to get a more accurate body fat reading. The hand held devices, also known as BIA are not accurate. The results can are easily skewed by dehydration and something as simple as what you have eaten in the last few hours. My recommendation to you would be to have your body fat tested with calipers. This is the most accurate and inexpensive way to know where you currently stand. From this you should focus on your diet. If your are intune with your body then you would be aware of what types of fuel your body prefers. Some people are more efficient fat burners and others are more efficient carbohydrate burners. Fueling your body properly will assist you in reaching your goals. Eating a clean diet – consuming minimal amounts of food that are packaged is beneficial as well.

While I can’t say that I know how to start looking great in less than 60 days, I can say that I am more likely to work out more if I feel like I look good. I found it was worth it to spend a little extra on some workout outfits that I felt made me look good which in turn made me excited to wear them and exercise!

hey Zuzana i like ur workouts cuz there not like the rest of the videos..i was wondering whats the best diet..cuz thats the thing with me i do want to loose pounds and i work hard but the diet thing not very good at it..I need ur tips
thz and keep it up

Hi girl i luv ya! Thank you soo much for your videos, i really apreciate them!

i start doing exercice since i saw you on you tube!
you make it look like there is nooo excuse!

you can do it at home no gym required!

i have a question, i love how ripped yu are, do you think i could get like that by just doing dose exercise at home whit no machine at the gym?…

i started having a balance meal, protein shake, and exercice whit no weith just simple weiths like 5 to 8lb and feet wegth.

Please let me know!!!

Irma xo

Hey Frederick/Zuzana ( Sorry not sure who to address since im pretty new to this website =/)
I just have to say i completly agree with what your saying about appearance and motivation. I made the choice to join the Army about 2-3 months ago, but i was 5’10 and weighed in at around 240lb. Which is overweight, especially according to the military standard. Now i wasnt too out of shape to the point where i couldnt do anything, but i wasnt that good either. Somewhere near the begining of march i made the decision to drastically change my diet and activity during the day to get some weightloss done and to hopefully feel better about myself. At first i admit i was motivated by looks, but as i continued excersizing and eating much better and drinking only water, i noticed my strength and stamina improved. At the start, i could only run for about 10 minutes (walk and jog, not nonstop running) before my back or lungs start killing me to the point where i decide to go in. But now, around 3 weeks later, Iv stuck to my own diet, and iv stuck to only drinking water and running everynight and working out after, and iv seen major improvement. Enough that shows me that what im doing is working very well. I timed myself today, and found that i can now jog 10 minutes straight without feeling too much strain, which i know isnt alot but for me its the best iv ever done in my life. And not only that but iv gained alot of muscle, and lost almost 15 pounds. I now weigh in at 226.8 and sure i dont see much evidence in my gut or anywhere i notice(probably because im really bad at keeping track of anything but numbers) but the fact that in such a short time iv lost so much weight and gotten so much stronger all around gives me enough motivation to keep going with this until im where id like to be so i can feel comfortable and confident with myself. And also to be at the right state to enter Basic Training and not wash out. Sorry i know it was long winded but i wanted to show whats motivating me now that isnt appearance.

Sorry about all the typos, I forgot to spell check. And i forgot to mention that any back pain, lung strain, or leg pain i used to get from running is now completely gone. I don’t feel excessively winded or in pain from running anymore. Which as a 20 year old whos been smoking for around 5-6 years im extremely proud of. And not only that, iv managed to stay cigarette free since i started this whole thing. Around 3 weeks without and im not feeling much need to do it anymore.

Thats exactly how Zuzi did it :)

Hi Zuzana, I love your workouts! They are so inspiring and beneficial, without taking up a lot of time.
I need to ask you though, would you work your shoulders on the day you do back and biceps, or would you work shoulders with chest and triceps?
I would love an answer.

How many marriage proposals do you get a day ?

Good on ya Chris! I’m a soldier myself and have assisted in the administration at the Recruit School for a time.

I have got to tell you, your honest self-assessments and initiative are going to serve you well. Embrace those qualities!

As well, I congratulate you on the start you’ve made. Keep it up. Believe it or not, there are a lot of folks that show up for Training that are nowhere near what you would imagine along the lines of fitness, but having already made it a routine will help you tremendously as you have already given yourself a good foundation to build from –> Fitness. You will be more alert. You will have greater stamina. You will have reduced stress (and trust me! We’ll give you some!) Greater discipline. And so on…

You’re on the right track, Chris. Good luck, and giv’er hell!

I’m not sure how helpful this will be, but here goes nothing. Truthfuly, you probaby won’t be able to continue with these workouts until you get the cast off. Each exercise involves your entire body, and you just can’t risk injuring your leg more. What you can do, however, is use resistance bands. There are multiple exercises that you can do to keep up your strength, though you won’t be able to do anything with your inured leg. Focus on your diet a lot more, too. Because you can’t keep up doing what you used to do to burn off calories, they may start to build up. Eat as healthy as possible, with fruits, vegetables, lean meat, and as little fat as possible. Concentrate on skim milk and water, as well. I hope this helped you.

Hi, Zuzana! I have a problem. My mom told me I can get my belly button pierced when I’m 16, and that’s just five months away. I promised myself that I would have amazing abs when I get it, and I wanted to know if my timeframe is reasonable. Is it possible to at least get a flat stomach in five months time? I’m a little chubby, but not overly so. I know most of this is just guesswork, but I was hoping you could give me a general estimate. Thanks for reading!

That’s a fantastic idea, I would do it!!

awesome work outs Zuzana!! I go to the gym and do body attack classes and I was doing weights there, but since i saw your web site 2 weeks ago, I only go to the classes and do all the other exercises at home – they kick ass! So far I have done 3 full rutines and already getting better with the burpees and lounges – thanks for sharing this with everyone!!! you rock.

yes please do that 60 day challenge!! I would absolutely LOVE it!! :) I’m definitely checking this site every day just so that I can get fit. I saw your video’s Zuzana and I am so motivated! hopefully, in 60 days I can look half as good as you! <3 luv u and ur vids xoxo Delia :)

Hi Suzana, after a year of doing the same old exercise videos that I’ve had since I was a teenager (now 33) and getting no where, I found your website. I started doing parts of your routines last week to ‘test the waters’ and this week I have started the 6 week get ready for summer videos. After two days I can feel most muscles in my body today and I love it! My daughter is going to be two in June and I hope to lose the weight that I gained carrying her by her birthday. I used to be fit, but I couldn’t get motivated to run again (pre-baby 1/2 marathon!) I just wanted to say that I love the way you approach the routines and every thing you do inspires me to keep up the healthy eating and the daily exercises! Yes, I am just starting but I can’t wait ti get home and do them again!

I’ve tried hundreds of workout regimens and dieting plans and have never gotten more than a few small temporary results. Then one summer I found a great running route in my neighbourhood and would run everyday not to lose weight or get better fitness results but to release my days stress and refocus on my life. I’ve never been more commited to anything before and by the end of the summer I discovered none of my old clothes fit anymore. sadly winter kicked me off the route and I’ve moved since then too. But after 90 days of actively taking time for myself mentally I found that I had subsequently given myself the best results ever physically.
I can’t wait to find that feeling again, hopefully here!

I want to get immediate effect from your excircise, so please send me the tips for that.

Thank you

Last time I did this, change my body composition I just day in and day out did my run in the morning (10 miles), workout in the afternoon (bodybuilding) and an evening run (5miles) each night. I worked every day and didn’t bother to stop to look. After three months I had gained 15lbs and went from a 36″ waist to a 30″ waist. Wearing running pants and adjustable waist pants help me to not pay attention. You definitely have to eat at least 5 times a day though. I am eating 5 times a day now and working out to Zuzanna four day’s a week now, building up to six day’s. Age sure does play a factor. Last time I did this I was in my twenties. Forty is much harder. I need to get my wife to eat more meals. Good luck to all!!

OMG! awesome idea! I will totally do it.It would be great for the people that don’t really know what diet and work outs to do if you are a beginner and don’t know how to start :)

hello, first of all congratulations for this site, is very helpful, i am a mexican nutricionist and i found this page very interesting, mainly the workout videos they are really good, keep the good work.

Zuzanna you are such an ispiration to me!!!
Check out my blog for Tips and Tricks to a healthy sexy body in a healthy way

http://auntie-ana.blogspot.com/

Auntie-Ana
xx

Hey Zuzana I mix and match my workouts to keep me motvated other wise I would get bored. This si what workouts to for me
◦psychological benefits like stress/anxiety reduction
◦better moods and self-esteem
◦just feeling happiereven though I do not want to be a size 16 fat gal from my past I have maintained my weight a lot more by takeing pride in myself as a person. Your website is inspring to me as gyms cost too much, can you create more workouts for people on a budget.

I’m new to this website, but I’m loving it so far :)

And I agree, appearance is not the most important thing when working out.

During the summer I do intensive amounts of working out, and I completely forget about working out solely for appearance, and I just workout because I enjoy it!

If you work out just because you want to look good, I find that you actually end up dreading the exercise.

But work out just because you want to, and appearance seems to tag along! :D

Simply Thanks for this post. I have stayed the same weight for three wks. I felt down but I’m going to foucus on having fun and living a new active lifestyle.

Hey I have recently committed to being more fit. I want to lose a good bit of weight, but I have given up on the easy way. I love your site. I have been using another program for about a month and I just don’t think it has been anywhere near as helpful as your videos. I have convinced my husband to work out with me and I think this will be the turning point in my life. I cannot tell you how happy I feel. to that end, I have been doing your workouts early in the morning, and then mid to late afternoon I just feel so full of energy I want to do another. I want to know if I should. I don’t want to counter the weight loss. I am eating as far as possible only fresh food, veggies and fruits. A few packaged health bars to hold me over while I am working. Chocolate has been a real barrier for me but since watching your diet videos I am really trying to eat “real” food. I love it to be honest.
Anyway what is your take on multiple workouts in one day?

I would totally do it too!!

Hi guys,

Zuzana I would like to ask you how long it took for you to get such an amazing body?

Thank You.

Hé Zuzana,

I’m from Belgium and love your site.
I have two question ,
1.how many times do i need to work out in a weekly base?
2.if i go running everyday or just 3 times a week for 30 minutes, how many times do i need to do other workouts, like workouts for my abs and butt?
3.I want firmer breasts wich workout is the best one for the breasts?

Thanks

Zuzana

hé Zuzana,

still one question one how long does a workout take, is it 15 min?
Ans wich workout is good for the upperlegs ?

Thanks Zuzana

kim

Well,

I have been a perfectionist for a large part of my life and usually I cant do anything unless its the perfect time, the perfect set up. Once I started getting back into working out, It was amazing how that perfectionism slowly started to slip away.
I know that I have to get my workout in for the day or I’ll feel disappointed. It started to matter less and less whether or not it was at 7am or 5pm. This has helped dramatically in other areas of my life as well. Especially with being a student, I am really learning to prioritize a lot better.
Working out has really sparked a lot more motivation in other areas and helps me to feel accomplished everyday. It’s like a little boost of confidence.
That really helps me not focus on the appearance outcome because I see everyday benefits in my thought processes.

thaks a lot, you really heped me to change my life ;thanks again susana

I agree with Shannon, this post in itself is so inspirational! I love that you mentioned that you were proud and excited about not taking the easy way out and that the discipline you gained from your efforts made such a difference. That definitely makes me want to get off my lazy butt and go push myself harder than ever…today, tomorrow and so on. Good for you, Mandy!! That’s a very rare and admirable quality!

Hi zuzana, question, im to tiny, my weigh is 51 pounds and my stature is 1.64.
I make exercise on the gym, but i like the most like free exercises, like yours, i really enjoy making your exercise, what kind of alimentation do i need to develope more muscular fiber?

i am writing from Costa Rica, greetings.

bye.

You speak of feeling the burn during your workouts, which is good, your suppose to feel that, but does your body carry that over into the next day or so or have you reached a point where your never sore the next day? How often do you take active rest days? A lot of people say one day a week is enough but my body can’t seem to recover from intense work outs quickly enough so I find myself taking two or three rest days in a row and then find it hard to get back on track with a work out routine. Which leads me to my next question. My boyfriend is big into mixing whey protein shakes and taking supplements which I think is a huge waste of money and the whey protein, though it does seem to help with recovery, tastes really bad. Do you take anything to help with pain and aid your body in quicker recovery or is a healthy diet and fighting through the pain even though you feel like you can barely walk the answer in the long run?

hi i was wondering how would i work out but keep my chest and butt the same size? also how long would it take for me to lose 30 pounds and still be healthy?

what keeps me going on a day to day basis is no longer my weightloss goals – it is my fitness goals. One week ago I could do 20 push ups on my knees and today I can do 25. my next goal is to do 8 on my toes with proper form.
I love pushing myself even further every day and discovering my potential. even though I have a long way to go, I know that my goals are achievable.
Also, I am totally addicted to working out. of course I can have a day off now and then, but I allways get restless and just wants to get up and get going.
Its kinda funny to look just a year back in time when I just hated working out.

For me, I began working out because of job stress. OMG what an immediate effect it has on that! Tension headaches, that tightness in your shoulders and back POOF! Gone. From there, I fell in love with exercise. Although I don’t work out daily, my recent discovery of Zuzanna has given me the motivation to carve out 12 minutes to do it. Keep doing what you are doing Miss Zuzanna and Freddy!

Actually I find that the motivation comes when you have had a great workout and you step outside and feel positively supercharged. THAT for me is worth more than what I think I MIGHT see when looking in the mirror…it is evidence that something is on it’s way.
I think checking in with your body and asking IT what it would like that day is a great way of re-connecting with the wonder that is this vessel that takes you around all day everyday! And instead of heaping the judgments on it from the moment we wake up – telling it ‘THANKYOU for putting up with me!’ is a way to give yourself more energy & gratitude for what you ARE able to achieve that day :)

What else is truly possible with your body if you simply are grateful for it??

i definitely started this program for appearance related reasons, but after the first week i wake up every morning feeling more energized and happier. i feel more in control of my body and i love that. i look forward to my workout everyday.

thank you so much for your useful information

thank you so much for your useful information

I’m an absolute beginner on bodyrock, startrting with the “AB workout” 4 times/week, and I Have seen the results in terms of strenght end firmness after 1 WEEK !!!!!
Of course I’m not able to do the workouts as the strongest do, but this week I’ve been doing 6 sequences of general work and 4 workouts !
Can’t wait to succeed in the ones you post every day !

Motivation is ther !
I love makeup and girl things but being healthy and shaped is important as well !

I don’t want to work out to lose weight (since I’m naturally slim) but more to tone up and get more definition, so I’m definitely going to do this 60 day thing (I did my first workout today!) and see how my body changes :) thanks for the tip!

Wow, this was exactly what i needed for a motivation. I now know why i’m not satisfied yet. Because i’m to much looking at the appearance (i’m just started 2 weeks…). I just have to go with the flow and feel the difference that it makes me feel. Only the less stress/anxiety is not working yet.. how long does it take to have that effect to?

If i may add Ejaya… just to help you in terms of diet…most of the junk food we eat are actually snacks so start out by replacing 2 items with 2 healthier options every week and keep adding to it every other week… ex: week 1) Juice/ lemonade replaces soda AND rye bread replaces crisps/fries…week 3) Low fat cheese replaces high fat ones AND nutella replaces chocolate…so on. Gradual increment is the key to successfully sticking to healthy foods. Good luck!