BodyRock.TV

Hey Zuzana and Frederick,
that recipe looks delicious. Quick question, is there any particular reason why you move so often? Like to travel?….
Thnks

Hi Zuzana,
I love oatmeal,milk, and mushed banana for breakfast; I had it today acutally! My favorite addition to this is fresh/frozen chopped peaches, they taste amazing with the banana. If you can find peaches (fresh or frozen) you should try it; if you are using frozen peaches, put them in at the same time you are heating the milk so they will thaw. Peach-banana is awesome and a great way to satisfy the sweet tooth too :) I am going to try this oatmeal-banana-mash with mango next (should be like a mango banana smoothie flavor yum!); then maybe a little bit of both of peach and mango with the banana oatmeal.
I also soak the oats in milk overnight in a tupperware container so that they have a lot of time to soften and it also comes out creamier.

Suggestion: 1.- Can you include the before and after video samples since you started this proyect so we can get an idea of your progress, 2.- I think you can include the best and worse foods from around the world, 3.- Love that you are using new sport clothes that show of your body but dont sell out yet, make sure all sports brands come to you with ?00,000…;-) If any one has a chance of making it world wide, is you babe. KUDOS

A great breakfast idea! I do oatmeals often for my breakfast – with prunes or dried apricots (very little of that) and a sprinkle of nuts or sometimes I add banana and nuts. Cranberries must be good too.
I also have a banana snack of my own – blend half a banana (or a whole banana, if it’s small) with a cup of low-fat kefir. It’s tasty and nurtitious.
BTW, what other dairy products you eat, gus, besides milk? Yogurt? Cottage cheese? Sour cream? Or all these are processed products and they are not on your list?

i like to sprinkle cinnamon on it as well ;-)

What about “Zanana”? >_< Ok, that was lame lol. I have a suggestion for your site, how about a forum? That way you don't have to answer the same questions over and over again, also we, the fans, can share some photos of our work out progress maybe the "before" and "after" pictures. I don't know, it's just a suggestion. Personally I like the site's appearance, it's modern and minimalistic, and that's what makes it easier to explore.

Thanks for the recipe! I'm going to try it! Take care guys ^_^

Zuzana I was wondering if you do any stretching for flexability. Or exercises for flexability? Alot of your exercises will tone but was wondering if you do other types like pilates or yoga? The recipe looks yummy.

I really like you guys! Thanks for being so personable and real!

Adding walnuts to the recipe really gives it a health edge.

-E

Hey!

Shouldn’t you use a heating spot the same size as the pot?

Best regards
Mads

Oh and by the way! Have you tried the oat pancakes? I use oats instead of wheat flour to make my own pancakes. In case you don’t know the recipe:

- 30gr of oats
- 1/2 cup of milk
- 1 teaspoon of baking powder
- 1 banana
- 1 egg

Blend the oats first, then when they are all pulverized, add the other ingredients and blend them. Let the mixture settle for a few minutes, and cook on a hot, greased griddle. Cook until bubbly, a little dry around the edges. 4 servings.

hiii! I bet that would taste great with a spoonful of crushed pineapple :) and a few drops of vanilla. thank you for sharing! you guys are so funny :P

I really recommend dropping the milk and replace it by either simply water, fresh young coconut mylk, raw almond or any nut mylk. Cow/goat milk does ugly things inside your body.

I would also replace the rolled oats to truly raw groat oats soaked for a few hours, or simply walnuts blended with water. I wouldn’t use the cranberries because unless they are sour, they are sweetened with refined sugars. Just add some honey or dates or raisins!

Banana is good. I highly recommend RAW nuts, not the roasted ones as they are devastating to the digestive track. In addition to the cinnamon, I would a pinch of very healthy sea salt, and allspice.

Keep it raw baby! :)

I would add almonds in the milk while it’s cooking. I love almonds being a little soggy in my oatmeal! My husband and I came up with “Cran-Bran-Bananza” hahaha

I think you should make the website more interactive with the users.. Like a social networking site. We can add each other as friends, and “challenge” each other to workouts. We can upload before/after pics to each profile, and we could search for workout partners in our area. You can also make it so like when I view a workout, there is a button that says “completed” and I get to mark my time/reps.. then when i do it again I click “comleted” again, and i can compare my times/reps. On hundredpushups.com there is a “logger” that does something like that, and you can also have the choice to have it post to facebook…so all my friends would see “Ciera just completed such and such workout in such and such time” it would probably get you a lot more hits to your site. So I would have a Profile on here… and when someone went to my profile they would also see a link that says “workouts completed” and ppl could see what workout i did and how long it took, etc. I would like to have a forum part too, where we could interact with each other. i have connected with a few people who post their facebook link but it would be cool to just be able to connect with them on here.

I like to soak my oats over night. That way it gets rid of the gluten and also cooks much faster and is more softer. Never really thought about adding cinnamon into it. Will have to give that a go.. Thanks. Hope you will do more recipes and articles for us. :) Your the best. PS. Would love to see u without your dentures haha.

I wanna see Freeeeddie!!

TOTALLY WILL TRY THIS OUT. THANKS

how about nameing it *banana blitz*?

or oatmeal banana blitz?

I love the Zuzana Banana recipe!!! your going to give Rachel Ray a run for her money.
I love you guys… your such a fantastic couple.
Wait to marry a Canadian Zuzana<3 we love you over here.
Come visit us in Calgary eh… your outfit would be perfect for stampede.
As for the website… I think its fantastic the way it is.
But Im very interested in having a recipe and supplement page.. that is if you even take supplements, it would be nice to follow your diet along with your workouts.
Id also love to know what your thoughts are on Bikram Hot Yoga.. have you tried it?
I just started doing it 3 months ago and I've seen a fair bit of change.. but since I've come across your website… Im doing my best to fit it all into my daily regime.

Much Loveee Zuzana and Freddy!!! Go Canada Go

Love the recipe! I’ve been making every morning for breakfast…gives me lots of energy and keeps me full for a while! You can call it the “Zuzu Banana Oatmeal” haha!

About the website, I recommend using colors that are attractive to both male and female. I’m not sure if your target audience is just female but they’re both they I would avoid pinks and pastel colors. I think greys and blues are nice (a fun blue..light). Make sure you keep it nice and simple. I like a clean white background because it’s easier on the eye..especially for color blind people.

Here are some websites I like:

http://triathlon.competitor.com/
http://www.fitnessanywhere.com/

If I think of anymore I’ll send them your way. Good luck!!

-S

I eat this everyday for breakfast…am so happy someone else loves it too!!

don’t change anything about your site. what is appealing is that you are a real person showing us your daily life/workout. don’t become “commercial.” You have know idea how much you have inspired me and how much I have shared your website with others. I have gotten so many compliments & it’s been from adding your workouts into my daily workouts. thank u so much!

Awesome I’ve never thought to do exactly this but it’s funny because this morning I actually had the EXACT same thing, except instead of a banana I chopped up an apple and cooked it in with the oats and added a little cinnamon. SO good. And I added trail mix as well. Such a good breakfast and keeps you full for a long time.

Nooo, not the false teeth…. I’m gonna make some “Zuzana Banana for breakfast or lunch tomorrow, sounds yummy. Thanks! Good luck on the web design! sorry I couldn’t be more helpful.

Good morning :)

Thanks for nice breakfast recipe, i just loved it :) Its nice, i love your all recipes :)

I can’t wait for your next recipes videos :)

Personally for me a website is really very good, the most important thing is workouts, :) always look forward to see a new workout, Fashion Haul is a good idea, its so funny, and cute, keep posting videos on that :) And ofcourse diet recipes, ideas, is all ok :)

I think would be great, a new topic, for example people who follow by your workouts, can send before and after photos, it will be great to keep going for somebody, to achieve results :)

Maybe a beauty topic? To share ideas? Favorite brands of make up, skin care? :) Body care?

Thanks for all videos, and for a great website :)

Two important thing which i found here,
1 Became a habit to eat small portions every two to three hours
2 No exuces to workout

Zuzana its really works, i never thought that it works, just need a time, nothing comes into one day :)

Thank you Thank you :)

I loved the recipe, I can not wait to try it, sure you know very rich.
Well I am a girl weighing 69 kg, and measure 1’67 cm, I’m a bit self-conscious about my weight, but thanks to you I am changing my eating habits, but I have a problem and I can not resist the chocolate you can give me any tips? Please

Goodmorning guys:O)
I also do that when I wake up and feel i need SUGAR
Sometimes i put apples instead of bananas if i want it with less calories
keep it up with your website
peace

That’s funny, you just posted the recipe for what’s been my daily breakfast for the past three months..:)
I also like to add some honey (sweet tooth..), sometimes a tablespoon of peanut butter instead of nuts, or a grated pear instead of banana. Mixing the milk with some coconut milk is also one of my favourites.

Best, Linda

Hiya, I do exactly the same thing near enough to have for my dinner at the moment. Oats and hot oat milk, then I chop up banana, add cinnamon, I also put honey on it and raisins.

You could also try peanut butter mixed in, or even Nutella.

Yum.

Love the website and workouts. Been doing them for about 3 months now and am loving it.

Thanks alot to you both.

Rach xx

Hi guys,

I cant resist to send you a comment after you mentioned Cafe Cafe. :) I come from Zlin and I have been a student in Prague for last 4 years, currently I study in South Korea and what I really miss apart from “utopenec” and “knedlo-zelo” are those awesome cakes from Cafe Cafe. Although the cakes definitely dont contribute to a healthy life style, the absolutely make your mind feel happier. :)

You should definitely try at least one piece!

Dobrou chuť!

Petra

Is it possible to incorporate a protein source with this?

i would add just a little bit of unsweetened cocoa powder. yummy! :)

hi zuzana just wanted to say did the tripple x workout today and it rocked what a sweat i worked up, please could we have some more workouts like this. recipe looks yummy going to have it in the morning before i go to the gym.

How about a spoonfull of maple syrup ?! Ok, that wouldn’t work well during a sugar-free challenge but other times, it’s full zinc and manganese :)

Thanks for this great breakfast idea !

~ Nathalie ~

I did it with dates instead of cranberries as I had no cranberries on hand… very nice!
Weird question I was wondering though… how come you guys move around so much? you just touring around or following the summer or running from the police? haha.. seriously though… it’s always made me wonder and a little jealous that you are always on the move!
Come on down to New Zealand!

a bit of grated coconut would add an exotic taste to it ;)

thanks for the recipe, i just had it for breakfast … :) it is really yummy.

hello. . . its anna from greece. .. we can not see your picture . . (just to know it) … and i wanna ask u something . .. in which country of europe are you living .???

Thank you so much for this, just cooked it myself and it was soooo yummy! It’s hard to stick to your nutrition schedule when you have craving for sweets, this just saved me from eating some crap stuff today, please do more of these videos!

About the webdesign: I think you need more structure. The navigation bar on the top is a good start but if you click on a section the section itself isn’t very structured. A second navigationbar on the right or left would be great.
I’d also like something like formspring where you can ask a question and get a direct answer for everyone else to see, that would help you answering questions that would be interesting for others too, much faster

Hi, Z & F! This recipe looks yummy. I was hoping the new website might have the warm-up and stretching videos floating on all the daily workout list pages. It would be easier to locate them quickly this way. Also, page numbers that would jump to daily workout list pages would help, so you wouldn’t have to scroll through all the previous workouts. I am sure whatever changes you make will be great because you are both very creative! Thanks for kicking my butt everyday! I am loving the changes I see from the last 7 weeks!!!

Hello guys,
thanks for sharing your nice recipe, it looks very tasty:-)
In the video you said that you might be leaving Prague soon. Can I ask why are you moving so quickly?:) I wish I could do it:-P I know it´s wonderful to be able to live in different countries.
Thanks.
Kristyna

Hello guys!

I love your recipes because they are so simple and I don’t like spending too much time with preparing food. I tried this one out, even though I didn’t have any nuts or berries and I forgot the cinnamon… it was really tasty even like that.

Now about your new web site; I think that it would be useful if you could put some kind of notifications on the tabs- DIET, FITNESS TIPS, LIFE, NEWS, DAILY WORKOUTS etc.- if you upload new posts. So when people visit your page they can see right away where new posts are.(something like a little red letter icon or similar) I needed some time to figure out that when I load the home page it shows the new videos there…still it would be great if you could add this little change.
I think that the videos and the info you give us is great and the details, everything you do, the exercises and eating habits help a lot. So from that perspective the site is great.

Keep up the good work!
Best, Irena

Yum! I make this same thing almost every morning, except instead of dried fruit or nuts I mix in peanut butter! It is amazing and very filling.

MMM! I actually make something similar every single morning. I use the microwave instead of the stove. It’s quicker in the morning (for 1/2 a bowl, 2 mins is sufficient).

As for the new website, it would be great to have a forum section where we could discuss various health and fitness topics. For example, I’ve got so many really great recipes I would be able to share with everyone.

And also it would be nice to have an option of being notified via e-mail if someone responds to our posts. Perhaps as well having avatars so that we can relate to each other a bit better rather than just the names?

I would also advise you guys to have a FAQ page cause I have noticed that many questions come up again and again. Just to make your life easier :-)

As for colours, you can always switch them up once and a while.

Take care!

an some ideas for your web. . . . guys . .1. we wanna se your biograpy . .2. we wanna se more photos. . . like when you were child ,, your first days working out. . an you body transformation since you were younger . .people out here loves you. . i m incluing you on my days. . every day , ,!! we are living with you . . watching you. . get inspiered. .from you. .and i have a quetion.. are u working. ?? you or freddy.. somewere. . or are you working at home only with your wonderful website..??

Hi Zuzana!

I love this recipe, oats have become my favorite breakfast! I have been doing your summer workout for about 16 days and I have lost about 1 inch from my waist!! I love your workouts! Thank You!! And as always you are gorgeous!

Hi Suzanna and Frederick!

This is a great recipe, I usually do it with a grated appel but I will try it for sure with a banana, I don’t know why I never thought of it before, it looks so good! you can add to it some chopped walnuts or almonds if you want, it would probably taste great. Thanks for this recipe and I look forward to see your new recipes too!

Michelle from Montreal

I loved this – I used a 5 grain rolled cereal. I am having the yummy Tuna Pasta Salad with the Dried Cranberry’s today at work for lunch (that I made last night) – so I used Golden Raisins in my cereal this morning. Also along with the banana I added a little wheat germ and some walnuts. It was yummy and filling. Thanks. I love the recipes.
I have been trying to eat the smaller portions and more times throughout the day and am having a hard time at it. It really takes planning and it feels like I am overeating. I haven’t gained any weight from it but maybe I need to cut my portions down even more. I will keep trying – trial and error.
This morning I did the Hot Quickie Workout. It was fun – but it really kicked my butt. I was panting and sweating all over the place and by the end I was shaking. Ha Ha Ha. But I feel great now.
Tomorrow morning I will try the Triple X. I took the time to print out most of the workouts through last November ( AND THERE’s STILL A LOT MORE TO PRINT) and have made a booklet out of it and put it in my workout area. I am a little overwhelmed on picking out what to do each day – Any suggestions?
Thank you

Great! I think i’ll give it a try.

To make it more tasty? Hmm… the first idea in my mind is chopped or smashed strawberries in it :D

And for the site design: if you are running out of ideas for the skins, that’s not good, but i have the same problem. (I used to design internet sites, and when i was out of ideas, i was simply searching “web skin” or “web design”, or when i needed a background i used to search “background”, see an example and BANG! a new, different idea stroke me) If you simply can’t decide, a cool feature that some sites have is a little button somewhere in the upper part of the page, or the site homepage where the internets can choose which design or colors they like from a list of 4 or more themes.

A Big Hug From Me To U Zuzana & Freddy!!!

I am going to recommend you the “muesli”. It is very very healthy :)

The history about muesli:
http://en.wikipedia.org/wiki/Muesli

and also I found a very helpful website if someone is interested in buying it – you can order it and mix your own muesli :
http://uk.mymuesli.com/

and believe me is so tasty and HEALTHY…

:) Marinaki
xxx

“Banana energy blast” looks very simple and tasty.

You can even use the very same ingredients plus a few more to make healthy pancakes. Just add egg whites and a spoonful of cottage cheese(or whole wheat flour) (for texture) to mixture. (maybe a little less milk. Cook- top with berries!

Great recipe! That’s how I normally have my oatmeal but without the bananas because I can’t eat bananas (they kill my stomach for some reason, along with pineapple and egg yolks) :(

I love you guys, i feel the love between you two. I love everything you guys put out whether the tours, fashion hauls and of course workouts etc. Maybe you can call the recipe nutty banana(it has a lot of nuts). Keep up the good work and the love for each other

Oh, I love this recipe and going to try it tomorrow)
But I really like smth crunchy in my morning oats and i think i’ll add little of wholeweat flakes to it:)
And it would be adorable if there were some info about workouts and what the regularity of some concrete workout would you recommend and the time of the day. Because as far as I know the best timing for cardio interval training is 3 times a week not more…
Besides I ‘d like to find smth about which programs are better for people who want burn fat and which for those who want to change the body into smth more fit:)
Anyway you guys do very good job and I love your site and workouts and you:)

Sounds and looks delicious! Thank you! :D

I look forward to trying out this recipe, and seeing your new website. Maybe a feature on your new site could be a section where you update your favorite workout music.

I know you mention it in a few video pages, but it might be nice if people want some workout music ideas, to be able to just go to a specific page to grab some real quick.

Also, maybe you could have an option on the workout pages to view by date added like it is now, or by category or something. Like if I wanted a great leg workout, or a great upper body workout, etc, it would be nice to be able to easily find one. Right now the videos on the recent posts for example, there is a triple x workout and a damn sexy body workout, but I have no idea what kind of exercises are in those. I would have to watch them or at least look at the pictures in them to see what it has in it.

Also, maybe you could be able to sort them by difficulty level, or type of workout. Like if I just wanted a beginner workout, or an interval workout, it would be nice to know which one’s I have to choose from.

I love the workouts and I look forward to more.

hey zuzana, i did this recipe this morning! i made a few changes – instead of rolled oats, i used quinoa. and instead of milk i used unsweetened almond milk. a teaspoon of cinnamon was a bit much, so i didn’t use the full teaspoon, but it still tasted great! fanks for the idea! what a great breakfast to start my day!
love from toronto….
christine

Hi Zuzana,

I have a recipe for you since i know that you like garlic so much…put some green beans in water and boil them…after they are boiled chop some garlic and put it in a pan with some olive oil and with the boiled green beans and add a little bit of water as in a spoon or two it depends on how much…and cover the pan…add some salt and pepper and spin them around for a couple of minutes about 5-6 minutes they have to be soft…you can eat them with some chicken or just simple…is very tasty my mom used to make me ….enjoy!!!

Is this your portion size?
Just when i think i have cut my portion sizes down to a suitable size, i see your portion sizes and i wonder why i’m not massively obese as they are twice the size of that?

honey may match with the ingredients you used…you could try add some !!

Banana for crazy sexy monkey LOL
I’m doing something like this for breakfast, with apple, cinnamon, fresh ginger (I1ve rad that both are metabolic booster, by the way I’m in love with spices too) and flaxseed, and instead of milk I’m using water, because I always burn the milk :S
I have a question, what to eat for dinner. I mean can we eat the same thing for dinner as for breakfast? Isn’t it too much carb for evening? Lately I developed an addiction for apple, I eat apple for dinner, I hope it is not a problem.

Thank you, I make a similar porridge but i like to add some fresh berries or some grated apple mixed in. For my son i also like to put a little cacoa or some grated dark chocolate in the mix so he really feels like eating a treat, and a healthy one that is!! Zuzana Banana, that’s great, haha. You are looking so fantastic in ‘casual’ clothing.

Kool Breakfasat! The only suggestion I may have about the website is a search engine that someone can look up a certain workout, fashion, or recipes. I tried the current search engine twice and it has not worked for me. Another suggestion if Z replies to a comment, a notification is sent to the user via e-mail that Z replied. One thing that you alluded to is a place to have hyper links to other websites which I think is good. Just Ideas! For the most part, I’m impressed how well the web site is structured. I think you have done a great job (I’m sure with limited resources). Things may have to be tweaked to accommodate the larger number of people that you are reaching out to but you already are aware of that. Good luck with web site! So now I have to cook?

This was so good! I changed it up a little to fit my own eating habits. I used a vanilla almond milk in place of milk, I added more cinnamon, some nutmeg, vanilla extract, soaked oats, and walnuts! Heated lightly then served. Had mine with green tea!

HI!
So, about the I-dont know how to say it in english- I mean the ovesne vlocky -aaa classic I make them almost every morning they’re delicious!
I know a lot of ways how to make them. With banana like u did or with the strawberries, with cocoa,cacao, bilberries-YUMMY..try it it’s really DE…wait for it..LICIOUS !! :-)
And Did u guys have a cake in Cafe Cafe ? I know that’s not diet but I think it’s a sin -don’t taste home-made cakes in CC..
:-)
Have a nice day! Katy

Okay Zuzana don’t laugh…but is that picture at the end the serving size or just to show what it looks like completed? I am working on portion control and that looked like a snack size portion :) But, I live in Texas and portion sizes here are gigantic! I ate my banana seperately, added diced apples on top of the oats because I like the crunch, and a little ground nutmeg with the cinnamon. Yummy.

You guys ROCK!!!

Hi Zuzana & Frederick,

How funny is that :) When I get up @ 6am every day I eat oatmeal as I watch your vids. LOL… You should call your bowl of oats “Zuzana’s Nutty Banana Oats”

I like to add walnuts, ginger, cinnamon, blueberries, & a heaping scoop of lean vanlla protein powder to my cup of cooked oats. You can also substitute 2 or 3 eggwhites to your mix in the cooking process for some added fullnes & protein the natural way and its very creamy. I used to put honey or agave nectar but the vanilla flavor is perfect already.

As far as the new website goes, I know nothing about that stuff but, I’m sure everybody here will give you enough ideas. I do have to mention though as I was surfing the web when I found a website that has your videos and blog referenced in it. You should check it out.

The website is called Simplyshredded.com

You’re literally next to body builders & figure/fitness models, Zuzana. It has a lot of great nutrition tips, too.

Thanks for the recipe :)

I looove that for breakfast, I prepare something very similar for me, I just use fresh strawberries instead of the cranberries. I love the taste of the warm strawberrie, so I put in the mix of milk and oats, and the heat of that makes the fruit softer and sweater, I think.

Kisses to you both!

Hey Guys,
Thanks for another great recipe – it looks great and if I have the ingredients around the house I will try it for my lunch today.
As for ideas for the new page, not sure how much work would be involved but may be an easier way for those of us that visit the site now to possibly post the videos to our Facebook page so that we can get our friends involved. Another idea is possibly an area for your members to upload photo’s of then and now or of the starting point or to post their goals, etc. Not sure if any of this seems stupid please disregard if it does. Just putting things down that I have thought of since visiting your site but then I think what you have now is really great too.
Also was wondering what happened to the “one on one” or is it that I am just not looking in the right place again – like last time with the workout timer :)
Best Regards,
Lloyd

Hi Zuzana and Frederick!

I loved seeing this recipe, I make something kind of like it all the time! I usually use water instead of milk, so I am going to try it this way! I also heat up my banana to make it easier to mush. :-) I usually use raisins, but I will try the cranberries!

How about the name, Cranana Crunch (when you use the nuts?)?

I think your website is really cool now, but I have a few little suggestions. I search bar would be super cool, I know you have one but for some reason it doesnt work for me when I search. Also, it gets a little confusing with daily workouts and workout archives as two different options. Maybe combining both into one would be a little less confusing. I really like how this website works:

http://www.fitnessmagazine.com

It is separated into which body parts you would like to target when you click the workout option, different meal options in the “recipe” section, etc. The colors are nice and bright too, which is cool.

I like simple and clean formats. Like we like our food :-)

Hope this helps! Thanks for sharing the recipe!

There is one thing as a new to this website that I would like you guys to include if it isn’t too much hassle. I am starting these workouts after recovering from an injury and I am horribly out of shape. I have done the beginner’s workouts but I like to try the more recent ones. I spend a lot of time trying to find low-impact cardio substitutions or modifications for moves I can’t do yet or even modifications because of lack of equipment. It would be great if there was just a list or even a forum for users to list which modifications they do to make the workouts more accessible for those that aren’t on the same level as Zuzanna. I see comments under the videos but if Zuzanna as a trainer could make suggestions or even if the comments were put in one location I think that would be awesome.

As for theme. You guys seem to travel alot and get outdoors alot, You can have a theme that reflects your travels or outdoor theme.

Zuzana

I wanted to ask you something about suplements …you said not the ones that burn fat…i took at first as in the first month when i started doing your workouts tomorrow i will have accomplished 2 months since i started doing your workouts…i took UNIDYNE from Universal Nutrition…it was good because it burned the fat and not the muscle…but i stoped because i want to do it without taking those pills although they are good …MY QUESTION IS:would they affect my liver ? should i take them?…now i just take 1 pill when i remember …when i do your workouts…i have a slow metabolism …i did managed to accelerate it a little bit…as in more meals 6-7 per day smaller and no junk food…
thanks…please reply if you have time…!!

My partner was just telling me he felt that I was using the oatmeal more for cookies than for breakfast. This is great. We enjoyed it. What I liked most that I didn’t have to add anything to make it sweet. (normally I add honey) We normally add oatmeal to our malt-o-meal with a couple of shakes of cinnamon and a big squeeze of honey.

The is a great healthy alternative.

Thanks

Nice recipe I’ll try it!
You should check out juliansmith.tv the website is cool so it’ll be helpful for the design of you website and his videos are funny!
Bye.

Mingau de aveia com banana! This is how we call this in Brazil.

I’m definitely looking forward to eating this =) I definitely miss the recipes too, I’ve been slowly building my own personal cookbook which has mostly recipes from here. Thanks for the recipe and I’ll keep a lookout for the upcoming workout.

Best wishes.

Alyssa

Add cinnamon to it..is a suggestion

Hi,
I think for your new updated website, you should have kind of like an encyclopedia of your workouts. Sometimes when you have new workouts, I don’t have all the equipment or want something more cardio-based, and so I go back to find one that suits me. It would be practical to be able to choose between interval and reps, what equipment used, what exercise moves, what they are primarily for (weight/fat loss, overall fitness, cardio, upper/lower body strength, etc), and their intensity levels. There could be a list of them all, and you check the boxes for each, and then you have a workout that best fits your match! It would be a big feat to have that encyclopedia of workouts, but it would be great! Your workouts are the best I do! I’ve been working out with you guys nearly every day for about the past 2 months, and I’m getting good results! Can’t wait for summer and will finally wear a bathing suit with confidence!

Thanks for posting! Found your site a few weeks ago! Love it! Didnt know your hubby was American :) Would love to see more pics and biography of you both! Thanks!

Hey! I was thinking that a little vanilla extract or a vanilla bean would be nice to add to your recipe. Its great because a little goes a long way. I also just wanted to say that I love your site. I was sick for a couple years and your recipes and work outs have changed my life! Thanks so much!

zuzana help plss…i need to lose 10 lbs in a month…should i do 1 hour of cardio and then your workouts to lose the weight or would i be better off doing 1 interval workout plus 1 hour cardio plus another interval workout in the evening?

i just dont wana burn too much muscle since you said before lean muscle mass burns fat….

pls reply =)

by the way, love ya kitchen – you and freddy r too cute. more videos of you 2 pls

pls do a testimonals page or one of before and afters, fix your faq page, make dvds and more merchandise and put up a section of just motivational talks that you give daily. cant wait for the new site

Hi, I really like your website and I have a question. Have you the same website in Czech? If so, I will be happy, becaupe I not know much English. Thank you for your reply.

Hi, Zuzana, I normaly dont leave comments, but this nice recipe really touched my heart (stomach:). I am from Russia, and in my country we call this meal a banana porrage:) Thank you for your site, guys!!!

Thanks for the recipe! I like buying bananas because it’s one of the few items my grocery store carries that they have in organic (although they are adding more organic things lately). Your kitchen is sexy–it must make cooking even more enjoyable! Love the jeans! Oh, and for your site, I think definitely it should include at least a TINY bio of you, because obviously lots of your fans are curious! :)

this looks great! i usually make my oatmeal with water, but with milk it will probably taste even better!
my problem is that i overeat! sometimes i just feel like I cant stop. I could have eaten that whole bowl of oatmeal myself, and i am not even big! Do you have any ideas how i can get myself to stop thinking about food all the time? I have goals for the summer, but I wont meet them at this rate..Zuzana please inspire me?

To jsou vločky v mlíku? Na tom jsem vyrostla a možná proto mám such a big ass.

My mom used to make it for me every weekend or when I was ill. Recipe is similar:
oat in milk
grated apple
raisins
cinamon
honey
nuts

And the web? Hlavně make it easy, otherwise you will be receiving many questions from newees. You could add special card or page called – New to the side? or something like that. Put there basic info which is everyone asking and info how your web works, where to start, something about you2 and so on.

Thank you for your great job, I do follow you :-)

Hello Zuzana,
I like this kind of food too. Instead of fresh bananas, I use dried fruit (mango, apple, banana and others). I cook it, put it on a plate and eat it after 20-30 minutes, when the oatmeal has soaked all the milk and is really muddy. :-).
Have a nice day,
Liny

I adore these simple recipes and your quirky commentary!!! ;)

Seriously… you and Freddy do ROCK!!!

xx, Denise :D

By the way… how do you feel about most body builder’s philosophy not to eat starchy carbs (ie oats, rice, potatoes) in the evening?

I have been following a new regime where I only eat green leafy veggies and proteins at night….don’t know if it will help, but I am going to try!!!

xx, Denise :D

very nice,
but tell me how many calories, proteins, carbohydrates and fats have that! =D
Thank you and sorry about my english. I’m brazilian

Maybe you can use some cooked quinoa or brown rice instead of oatmeal?

This is a very fast,yummy and healthy breakfast! My hubby and my 2 kids love it ^_^ I didn’t have dried cranberries and nuts on hand so I added sliced strawberries instead.It’s sooooo good! Thanks for sharing a good recipe with us.

hey guys. I like your new kitchen. the recipe is great I never get tired of oats. I make it the same way you do except I use soy milk and sometimes I add honey to make it a real sweet treat.

In regards to the website, I think the layout you have is great, I think adding features to it would be great, like the search option, if that was made so that if you wanted to inquire about squats or how to begin working out if you are a beginner or recipies etc it would make it a lot easier to navigate the site.
Also a section with more photos of your lovely selves being you would be a nice treat.

other than that, you are doing an excellent job.

Hi Zuzana,

I find that a lot of your recipies are quite high in carbs (not too much protein), even though they are complex carbs. Your recipes contain quinoa, oats, whole wheat breads, etc. In your last post you mentionned that if we want to see changes in our bodies, we should really stick to fruit and vegetables and and maybe some protein. I know you don’t have much more fat to lose but if we want to lose fat, is it better to eat more protein and less complex carbs or is carbs okay as long as we keep portion sizes small?

fruit & oats! en español :D avena con fruta !!!

You are welcome :)

Hi,
I don’t know and I do not complicate my diet this way anymore :) I am just enjoying my food.

MMmmmm jami :)
After lectures i went to the store and bought everything i needed for this recipe.
But I made it too much. What should i do with the rest? My boyfriend is not here right now to bi my trash can like always :))))

Have fun,
Natasya

Hi Z & F …
Did one of your older workouts today with Dive Bombers…those are rough, I feel like my arms should be shredded just after 1 workout, so thanks!

I love oatmeal, so glad to see this…blueberries would be great is someone did not have cranberries. Also substituting milk for water, almond milk, soy milk etc in case someone has a sensitive stomach.

As for names of workout and color themes…
I know people like to train specific muscle groups (ones they think are their trouble zones) so putting the words “buster” or “worker” on the end could be effective.
Example:
Bum Buster
Leg Worker
Arm Buster
Ab Buster

Colors such as blues, greys, whites are soothing and inviting so people will enjoy the site. :)

Hello, I really liked this recipe because it is easy to prepare and is something you always have at home

zuzana, you rock!!
when i found out about your website couldn`t stop looking at it ( at all your posts), even when i was at work. I do your workouts for 2 weeks now, an they are great. I don`t miss that borring fitness at all! i´m looking forwart to see many posts from you in near future!

What role does genetics have to play in achieving muscles?? I can only be what is “my best potential”. I’ve never had a lot of muscles ever but I am gaining tightness and muscles:). Also, I noticed I am losing my boobs. This may sound superficial but I like having them and don’t want to lose em, lol. What must a girl do to keep her boobs but continue to hottness!!

Hi Zuzana,

I hope you can come visit Memphis one day. You can stay with me!

I love the combinations of both diet and exercise in your videos.

John

Hi Guys!

I just want to say that I appreciate all the information sharing that you both do, I have learned a lot from just visiting your website religiously.
In regards to ideas for the changing of your website, I think the set up is awesome and easy to navigate. But I would recommend a different background, instead of black. You can check out my website if you want to see something different, I don’t have a blog I just advertise my business this way. It’s still new as well, so if you have any advice I would love it!
Take care and I look forward to your future videos.
Erin

hi, a nice variation of this is to ad a samall piece of organic 70% dark chocolat to youre milk and a tbls of good quality coco nut oil mmmmmmmmmm!!

Zuzana Banana – really good name, almost like Hannah Montana:p

I love bananas!

Suzana You are THE BEST i love the way you are work and i want to tell you then i get a good body and i have VERY GOOD ABS FROM YOU I WAS WATCHED YOU AND I DO WHAT U DO

THANK YOU AND I WANT TO SEE MORE PLIZ
U ARE THE BEST

I probably missed something in the way, but i’m REALLY curios about the fact that you move a lot from place to place. You mention this time you might be moving again…why is this? if u don’t mind sharing it! :)

Where I’m from we’d call it porridge with ‘nanas and nuts! I make porridge every other day for breakfast…steel cut oatmeal, which is less processed than rolled oats. (Takes longer to cook but you can make it in batches and heat it up). I eat it with a cup of mixed fruit…frozen, nuked slightly, if not in season with walnuts and honey on top. Can’t beat it as a breakfast to keep you going on a work day ’till lunchtime if you have to..although I like to have a snack of fruit in between breakfast and lunch

Hi guys!
I LOVE your site, and am so happy you are upgrading it! You might think I am nuts, but I am actually going back to the beginning and printing out all the workouts and taping them into a notebook…it is one mean workout log now! And the workouts posted before you had images, only video, I have been watching the video, taking notes, and drawing the exercises out! I check the site daily waiting for your post. I love reading them. Blogs are funny that way, you start to feel like you know the bloggers…

Anyway, for your new site, I agree with some above posters, I would love to see more of you and Freddy, you guys should write a book! I like the idea of the archive, and maybe categorized by where a beginner should start and work their way through…As for the style, I don’t even think it matters, the content is so great!

I do have a question though. I am a relative beginner (starting up again after several years) and when I do a work out, I am very sore for several days. Am I supposed to complete a work out even though it is painful to walk? Or am I supposed to wait until I feel better before trying the next one?

Christina

Maybe add back ground colors. Maybe they can match what you are wairing every day. But that could be hard. Make the older workouts easy to find. Like all abs in one place, all arms in another, same with legs, full body, long workouts, short workouts, ext. You already do this to a point but I have to keep going back to get the next step. Maybe if it all flowed together. Love your workout.

about the website, it would be fun if instead of the diet section you get to put all the recipes on one link, meaning the link to all recipes explained by zuzana, it would be like a cook book for us to follow. Also with the redesign I BEG you please not to erase ANY of the videos on daily workouts or archives PLEASE! you in case you might think some were old or something, they are useful to many people! THANKS for everything!!

Hey RN,
I know this question wasn’t directed to me, but I completely understand. Right now, I’m working with a nutritionist to get my post baby body back. My daughter is three months old. Right now, my diet consists of what most people would consider high protein with lots of vegetables.
I have competed in the past off and on, and have toyed with several methods.
High protein diet generally helps us retain and rebuild muscle-In my opinion, I think it’s important to have some sort of balance with complex carbs as they play a vital role too. Too much carbs, can sometime cause one to bloat and look a bit “fuller, plumper” and too little to no carbs can cause you to be fatigued, irritable to name a few obvious side effects. So at the end of the day, knowing when to have what carbs, and how often is key along with the right portion size (general rule no bigger than your fist), and how vigorous your exercise routine is. Personally my body is carb sensitive,so I don’t eat breads on a regular basis, I stick to things like oatmeal, yams, butternut-squash when it’s time to get some carbs in for the day.
Hope this helps..:)

i’m sorry, but i HAVE to ask you.. I’ve been following your website for several months now, (LOVE it by the way)
but i have to ask.. are you breasts fake?
the only women i know who look as good as you do, dont have any girls, because its all just muscle.
If they’re natural, you are an extremely gifted woman!

I think for your website it would be really nice if you had a page where people could submit before and after pictures of themselves and post how many months it took them to reach that stage doing your workouts. That would be really inspirational to everyone who visits your site. I know I already see an improvment and wouldnt mind sharing with others once I reach my ideal body which is a few months away.

Thanks to both of you for doing such a great job. keep it up :)

I was just wondering, why are you guys moving so often?

I love your recipes! I’ve tried them all. I have been watching my portion sizes when it comes to things like oatmeal and your farmers chicken recipe but I was curious as to how you portion something like salads or sandwiches? Would you eat a whole turkey sandwich on wheat bread or only half? And I feel like I could eat huge bowl of salad!!

Thanks so much.

Ola, nice recipe, I usually add a lemon peel in the milk and a spoon of brown sugar and eat just like that. About the site, I really love the way it is, the only thing I will add is a search mode, because sometimes I want to do a daily workout from November for e.g. I want to thank you guys very much for everything, for the first time in my live I have been working out every day (and I’m seeing results). My husband says I’m addicted in your site (and it’s true!), when I feel a little lazy, I repeat to my self “Bodyrock, Bodyrock…” So, thank again, greetings from Portugal!!

Hey Zuzana,

Here are a couple of sites that have a few things that I think have interesting visuals to think about.

I like the large story window on the main page of this site, allowing viewers to easily click through the latest workouts etc. It’s a very simple navigation tool and I’ve always liked the look as well, heres the link:

http://www.branded07.com/

You seem to like bright colors so I have no doubt you’ll be incorporating a bright color scheme into your design. One thing I don’t like about the website now is the black bars on each side of the web page. This site has a really bright, funky design that goes down the sides of the page. This might be a little much, but perhaps a simpler design using the same bright colors could work, heres the link:

http://www.webdesignerwall.com/

Hopes this helps!

Take care.

Great recipe!! I love having oatmeal for breakfast!!
As for the website, I like the layout you have now, all the reps, times and names of the exercises and pictures of the exercises is great too! It would be nice if you could post some more alternate ways of doing some exercises, like mountain Climbers, that would work mostly the same muscle groups….For me, I have problem’s with my wrists….If I do too many push-ups, Mountain climbers, dancing crab etc., my wrists really start to hurt…or have a section which you could go to, click on a specific area of your body you want to workout and it would take you to the best workout in your archives to do….aka most people are looking to improve there ABS…I realize that you needed to have full body workouts to see results, but for me I like to work certain areas extra some days after a full body workout….

I really enjoyed this video today. Seeing you outside of the work out routine helps to develop a relationship with you. In my opinion, that is an important factor to keep people coming back to your site. It adds to the list of reasons why people want to work out with you, and not someone else. :) That being said, I like the idea that others have said; about a biography of you & Frederick on the site. Often times, I am curious about little things that you mention in your videos. If you had a biography and a FAQ, it would really cut down on the amount of people asking the same things. Plus, people visiting the site have that information right at their fingertips! Overall, I am pleased with the site now. It is sometimes hard to navigate when I am looking for a specific article or video, etc. I think maybe just an overhaul on organization and some fresh colors (possibly something to tie into the Spring/Summer season)would really make it perfect!

Good luck on the changes and keep up the great work!

Hi, guys,

i have a question about portions… i would like to know how small a portion should be.. cause i loooove to eat! :D… i’m not fat, but i have those problematic areas .. u know! … so.. my question is… if i have a regular diet (meaning like any other person who eats regular portions), what’s the portion size i should use??? :D

Freddy’s from Canada, not the US!

Love your recipes! I was looking for the breakfast cake & couldn’t find the link. Where are the food videos located?
Thanks!!

i was so excited when i saw that you posted a new recipe! I’m going to try it today :)
as far as the site goes, i really like the way it’s organized. But the search bar at the top doesn’t work for me, i don’t know about anyone else. It would be nice to search for a specific workout rather than scroll through all the pages. And you guys should make a section for merchandise. I bet anything Zuzana wears will sell instantly! Thanks for all the work you put into the site.
, Brianna

Site comments:
I’d like to receive an email if anyone comments on my comment. That way I don’t have to remember the date of a particular workout where I left my comment and don’t have to check on it every day to see if anyone replied to it. This email notification would be optional. After leaving our comment, we could click on an option that would say something like “Notify me of followup comments via e-mail.”
Thank you for taking this into consideration.

Hi,
I put a splash of vanilla in mine and it was delicious!

and a suggestion for the new website…
I like how the Daily Workouts are in date sequence, but for the Archives, could you sort all the workouts by categories. Right now, they are just the older workouts. For example, I could follow the workout that Zuzana is currently doing, or if I feel like doing an interval workout- I could go to the archives & find one from earlier.
Just a suggestion. Love the website as it is! You’re doing a great job!!

I love your site! I go on everyday and follow the workouts with you guys as you post them. I think it would be a interesting addition to your pictures and descriptions if you could somehow incorporate information on which muscles are being used in the workouts. For example, the muscles being used for the dive bomber(I believe is the name) exercise.
I love your site and its excited to to hear that you are having to redesign your site because you’ve “outgrown” this one! What a success!

Love this recipe…yam, it’s a dessert for me – thank you!!!))) Also, want to share recipe of a salad that I had for lunch today. Half cup of cabbage, half cup of purple cabbage (both cabbage shredded finely), ¼ apple, ¼ tomato, 2 inch cucumber, garlic and onions as much as you can handle, little bit of feta cheese, 1 table spoon of barley bran, .5 to 1 table spoon of olive oil, salt and pepper to taste. Sometimes I like to add a little bit of walnut.)) Enjoy!
I think a section where people can share healthy meals would be nice, and definitely make DVDs. I would love if you recorded longer videos, maybe in real time. It will be more motivating/interesting to work out along with you. I am sure whatever you guys come up with will be awesome ))

Hi Zuzana,

I have a recipe for you since i know that you like garlic so much…put some green beans in water and boil them…after they are boiled chop some garlic and put it in a pan with some olive oil and with the boiled green beans and add a little bit of water as in a spoon or two it depends on how much…and cover the pan…add some salt and pepper and spin them around for a couple of minutes about 5-6 minutes they have to be soft…you can eat them with some chicken or just simple…is very tasty my mom used to make me ….enjoy!!!

Zuzana

I wanted to ask you something about suplements …you said not the ones that burn fat…i took at first as in the first month when i started doing your workouts tomorrow i will have accomplished 2 months since i started doing your workouts…i took UNIDYNE from Universal Nutrition…it was good because it burned the fat and not the muscle…but i stoped because i want to do it without taking those pills although they are good …MY QUESTION IS:would they affect my liver ? should i take them?…now i just take 1 pill when i remember …when i do your workouts…i have a slow metabolism …i did managed to accelerate it a little bit…as in more meals 6-7 per day smaller and no junk food…
thanks…please reply if you have time…!!

Me and my girlfriend don’t refer to our breast as small, we refer to them as “fit boobs”
Sad truth is fitness takes your woobies away.

I eat this every morning but I put a TBSP of peanut butter in with the milk and oats while it is warming up and blueberries instead of cranberries! Super yummy!

Zuzana,

my husband found ur site about 4 months ago, after i was in a slump about baby weight that i just couldnt seem to get rid of after my second child, and i have been working out with you ever since! i have had FANTASTIC results! i dont think i have ever been in better shape! i still have some some “mommy tummy” going on but u can see some abs trying to peek their way through! so exciting! and i just feel so much better about myself right now! keep posting and i will be following!

THANK YOU SOOOO MUCH
Lacie, Nashville, Tennessee

Hi guys..

I was surfing the web the other day, and I found a website that I think it´s really good.. It´s a Cindy Lauper (the singer) organization.

I like how they manage to post all the their videos. Also I think it’s great the way she introduces the sections. The design is really clean but at the same time strong, anyway here it is, I hope you like it.

http://www.wegiveadamn.org/

Zuzana’a married dude!

I just found your website. I used to be in great shape but due to multiple shoulder injuries i have let it slip. Im finished with heavy weight training (maybe i’ll do it every now and then). But i’m from cajun country in the states and i have some great recipe for when you want a cheat day! Thanks for the website and videos. I start today!

Hi guys!Great recipe. I know you need to make the website stronger, but I think the design is great. If you want to check out some other websites that do workouts go to Toneitup.com, TheHoneyline.com, and diet.com. I’ve been following them as well as you, Toneitup is my favorite second to you, because I like your workouts best:)
Keep up the good work, sent with LOVE!

He’s Canadian, actually.

Yum yum! I always eat my oatmeal with water, but it looks so tasty with milk! I think I am going to do this recipe right now :)

For the new website:
I would love love love to have an exercise bank! Like where you have a list of exercises and what muscles they target! For example:
Squats – quads, hams, glutes.
Push ups – triceps, back, core
And so on…
I know and understand that you cannot target only specific areas and expect to lose weight there, so don’t worry, that’s not the purpose for this. My purpose would be for when I don’t have the same equipment as you or if I just want to make up my own workout (not that yours aren’t good enough! Only if you didn’t have one out that day! :)) It’s just that sometimes I wish I could just look at a list of exercises and go through and pick some out and put together a quick workout like that. Sometimes I forget about exercises that I really like or meant to work on and I think that a section with a list of exercises would be really helpful. I hope I explained that well…

As far as colors go, I think since you’re such a bright and beautiful person, maybe you should make the colors the same. Do lots of bright blues, lime greens, yellows, maybe even some cool prints somewhere. Your workout clothes are always so beautiful and you’re always so sweet and peppy (good word? lol) that maybe you could make the colors of your blog reflect that aspect about you.

I really like how the tabs are all at the top. If they were at the side, however, I would not mind.

OH! Maybe you could decorate your site with beautiful foods! Like bananas, strawberries, oranges! All those bright fruits and veggies to go along with the theme of beautiful and healthy. Maybe I’m just going a little overboard though, I just really love pretty foods!

So yeah, can’t wait for the new site!

And here’s a yoga site I found the other day. Just please don’t be like these guys and expect me to pay lol – not that I wouldn’t… ;) http://www.myyogaonline.com

This was a fun post, a nice recipe to enjoy for my breakfast in addition to my favorite which is:
rolled oats
wheat germ
apples or applesauce
raisins
cinnamon
blueberries
and a tad bit of vanilla
walnuts!
But this is also wonderful and I appreciate your straightforward approach to eating and calories, etc.

I listened to Michael Pollen last night on youtube and found him to have a similar straightforward, basic approach to food, real whole food that is. This site is fantastic as is. I really love these sort of diet or recipe posts–they are my favorite part other than of course the brutal workout routines! I just really enjoy them and they always give me that extra reinforcement that I am eating well and in a healthy way. I would love to see lots of bold colors like red and yellow and green iin the layouts. I remember working at a gold’s gym and they were redesigning the entire gym with these colors and said that they were proven to help with peak physical performance. Just a thought Z & Frederick! You guys are brilliant, I know we won’t be disappointed. I would love to see Prague, so excited! You are stay blessed, much love from me and my two toddlers and husband. YOu have helped reinforce my passion for life and health~ Lish

Hi guys, what I like of your site, a part from its excellent content, is its clean, fresh look. Dominant white. Simple fonts, easy top menus, straight lines.

Some examples: http://psdfan.com/inspiration/web-design/30-clean-and-bright-website-designs/ but I still like yours better.

If I had to enhance something as regards to features – but only for your sake, as I’m worried you’re drowning in an increasing number of messages- I’d implement some advanced search function/FAQ or some other trick to reduce questions redundancy.

I’m not sure about adding bios, I think you already share so much with us, a little privacy is OK I guess.

Anyhow, I credit you for asking for posters feedback, your open approach is what makes this site unique; that’s why whatever site makeover will be, I’m sure the vibe I’ll get is always going to be as positive and inspiring.
Lotta love :)
Pikmin

Oh, a sweet name for this meal could be:

Blissful Cran-Banana Porridge :)

or

Bananas, Cranberries & Cream!

u guys r 2 funny :P … u could call this meal mushy banana oats lol

I can’t get enough of this site.. but I’m actually happy to hear that you’re giving it a makeover. If you don’t mind me suggesting a few things that might make it easier when navigating the website..

1. Put consecutive workouts (the ones that are broken into different videos) all together on one page, so that you don’t have to keep clicking back to see the next phase of the workout.

2. Organize your archives into what body parts are worked the most. I think you have that done already, but it could be a little clearer, maybe? Just a thought!

3. Maybe even organize archives into length. I know some of your workouts aren’t necessarily exact times, but maybe an average/expected time would be helpful.

4. Colors are great! Stick with them! For some reason they really motivate me.. and I’m not even a fan of pink!

Overall, if you weren’t redoing the site I’d still be stoked to check it out every day. But maybe these suggestions will help! I’m a graphic designer so I’d be willing to help with any part of the project if you need me.

how bout crannana delight! You are lovely Zuzana Thank you soo much You & Frederick

Hi Zuzana and Frederick.

I make something similar with bananas and oatmeal and mashed up strawberries.

Gees, this is making me hungry. 8-)

–Chris

Hi RN

I thought I would help Zuzana and Fredrick with this reply. I know them must be busy trying to get to them all!

I am also a personal trainer and a dietitian. Quinoa is actually a complete source of protein so it can make a great addition to any meal and another great alternative to the traditional meat sources of protein. Nuts are also a source of protein. Although they are not a complete source, when combined with whole grains such as oats that can make a very balance meal!

The best way to achieve a balanced diet is to have a diet that is high in complex cards (ie, fruit, veggies, whole grains), moderate in protein and low in high quality fat (ie, olive oil, nuts, seed, etc).

If you focus on a diet that consists of little to no processed foods, only whole foods, such as all those mentioned above, while keeping your portions small, (ie, eating 5-6 small meals/day) and exercising daily you will see the results you desire. Remember 80% of achieving/maintaing a healthy weight comes from the food we eat. Exercise is very important but no matter what nutrition is the #1 ingredient!

Keep doing Zuzana’s workouts while eating a healthy balanced diet and you will feel and look like a million in no time!

Hope this helps! Good luck in your journey!

P.s Awesome website Zuzana and Fredrick!! I look forward to what you have in store. I go on your site often to get great exercise ideas! Way to keep it fresh!!!

Hi Zuzana,

My friend directed me to this site recently. I’ve been working for about 1 1/2 – 2 years consistently now, but the problem is I believe is my eating habits.

I’ve cut out most processed food but I’m having a hard time letting go of artificial sweeteners – I know they’re full of junk and have zero nutritional value in them. Along with the sweeteners, I’m having trouble with eating properly. I tend to binge from time to time, and they’re start to occur more frequently – is there any tips you can give to help me?

I have lost about 60lbs so far, and my end goal is to have a low body fat percentage, and muscle definition.
I would love any kind of advice you could give me.

not sure if this makes a difference or not, but I am diagnosed with hypothyroidism (on medication) , will I be able to achieve my goal?

As a former personal trainer turned Police Officer…just wanted you to know I recommend your site to everyone and incorporate your workouts into my fitness regiment. Just got my pink gymboss in the mail today YAY!!! I do field a lot of questions about whether or not you guys have any workout DVD’s and more products. Just FYI that apparently women (et all) in the states prefer that type of product marketing. Good luck and keep doing what you do! Love you guys!

Hello Zuzana & Fredrick.

Firstly let me congratulate you on the incredible job that are you doing, I am an avid follower!

I just wanted to take a few seconds to share my opinion regarding your new website. In terms of colours, i’m invisaging fresh and energetic combinations which will surely match your vibrant personality and enthusiasm. Perhaps Cyan, Lime with a hint of Black/Charcoal is zestful and still professional and sleek.

Check out this gallery for some inspiration http://www.unmatchedstyle.com/gallery/

But definitely select a combo which is going to deliver the vibe that you are trying to portray (active, inspirational, and sexy).

Good luck and look forward to seeing the new layout!
D

Hi Zuzana and Freddy,

Very inspirational exercises and nutrition ideas. Presentation is excellent and I really like the outfits, and the way you do things.

For the new website – here is a color scheme I like:
http://www.seaside-hotels.de/index.php?page=2313

Or for design ideas:
http://www.flickr.com/photos/splat/sets/981332/

Very best wishes with your venture,

Bruce

This is a perfectly light an satisfying meal. I crushed my banana > added my oats cooked with skim milk and a handful of crushed almonds and freshly grated nutmeg and cinnamon. The banana put it over the top for the perfect sweetnesss…as my 2 year old boy says “Mmmm delicious”!!! I don’t like cranberries much but I didn’t find I needed them. I will be doing this oatmeal A LOT. Mine was so nutty and earthy…I see why you love this meal. Thanks! MORE, MORE !!

Got the same problem here.

Hi again, for web updates I would like if you would continue adding one complete workout round(s)for every circut, if that make any sense at all :o) More coffee talk, meals with you and Fredrick, that’s about it. Thanks for asking!

[...] Breakfast Recipe – Go Bananas! | Fitness Advice, Workout Videos … [...]

Please Take out your false teeth! I wanna See!

Zuzana, dont use dried cranberries because of processing it loses alot of its nutrients. Use fresh blueberries instead. They taste good and are packed with antioxidants, in fact, they are rated the highest in antioxidant capability of all fruits and vegetables.

[...] Breakfast Recipe – Go Bananas! | Fitness Advice, Workout Videos … [...]

Hi Zuzana and Fredrick,
Great oatmeal recipe- simple meals with whole food ingredients are always the best tasting :) I add frozen mixed berries to mine, while its still warm, then top with oat milk- its amazing! The milk freezes just slightly on the berries and they taste like little pieces of sorbet! I’d like to include a quick tip if I may? Its a good idea to store nuts (especially if they are the shelled variety) in the refigerator. The fat content (all heart-healthy and diet-friendly fats!) will cause the nuts to go rancid quickly when exposed to air but the cold will help inhibit this process. Rancid oils (fats) are not a good thing for the body. Its an easy solution- and even inmroves texture by keeping them crunchy :) …raw nuts are also better for the body than roasted. They are ‘unprocessed’ and MUCH healthier- the only reason nuts are roasted is to prolong shelf life by masking the rancidity. You guys are a wonderful inspiration- please keep doing what you do, the world could use your balanced approach to health, fitness and wellness!! Gina

Hi Zuzana, Thank you so much for your recipes. I really enjoy making them. Could you answer this question?: I know you don’t drink protein shakes and stuff like that, but what do you usually eat right after your workouts? Thank you so much

you are my idol.

and i love the website. i don’t see why it needs some changes.

maybe you could add something where people can post their before picture and then their after doing zuzana’s workouts picture.

i love you zuzana and freddy.

I think you have a great website as is…just watching you be you (Zuzana) and hearing Freddy be Freddy is fun and instpirational! I love to see how you two obviously love, respect and care for each other and your “babies”…it is so sweet!

Seeing you do the work daily is very motivational for me (Knowing I am not the only one who has to work so hard makes me feel kinda like “we’re in this together”).
While I am trying to lose weight my mind can play trix on me and I think I am working hard but then I watch your vidz and I realize that I am a powder-puff! You inspire me to push myself a lil’ harder each day! Thank you.

As far as changing things up? Adding a testimonials section of people who have been changed by your experiences would be great! Ecourage people to send in makeover pix or before/after pix…that sounds very inspirational. (I know someone else mentioned that already, but I must agree!) That would make this site even more inter-active. And keep giving us challenges, I love a challenge!

You’re site has been such a blessing to me. My life is truly changing (for the better) since I found this site and apply in my own life what I am seeing you do. So far I have lost 8#s (in about 2 weeks!!!) The one thing I have changed 100% is that I am totally eating clean now, and my workouts are no longer an hour per day! When I saw you choose a salad when y’all were traveling, well it just did something to me! Something inside me just clicked that this is NOT A DIET!!! Not a destination, but a journey, and it is nice to see what the results of your personal journey have brought you! So I made the commitment to GOD and to you two that I will be the change in my own life! I don’t know how that will affect you all, but it has already impacted my choices!

I got a George Foreman tiny lil grill and I use that to cook all my meat…talk about fast food! Another thing, instead of adding a nonstick spray, I use lemon or lime juice on the meat and some spices, and garlic powder and then put that meat on the grill…while it is cooking (like 5 minutes) I put together a bowl of spring mix greens and baby spinach and I sprinkle some more lemon juice on the greens and sea salt & peppa, cut up some Campari tomatoes and then holla’ “lunchtime”…When I treat my family to eating clean they are pleasantly surprised at how tasty the meals really are. My kids still ask for a Ho-ho though! And at 47 my husband is very set in his ways…so unfortunately (for now), he chooses to be on his own “journey”! We all have choices to make!
Blessings,
Shawnie

I eat this almost every morning but with some honey and almond butter and then top it with berries instead of nuts and cranberries. So yummy!

Zuzana & her hubby
I have 1 question and 1 comment
Q: Why do you guys move so much?
C: I don’t really like bananas but I love cranberries so i will definitely try the recipe. Also what about a bright color scheme like light blue and silver or purple and silver. <- my favorite colors!

- Lana, always :)

Just curious, why do you move homes so much?

Hi guys:)

My boyfriend Luke is a photographer and in order to make his websites he uses web templates from this place called bludomain.com. There are many, many really cool options that give you a great base for your site and you can just add your personal features and details from there. A lot of the prices are very reasonable and it is fairly easy to use. My personal thought for your revamp is to have a place to leave messages in general instead of only under videos. This way, if it is just a general question or comment, there is a place for that. Also, it may be easier for you to keep track of when something new is written and for us to see if you guys write back (that is always fun to get a personal response from you two, like celebrities!) Hope that helps?

Secondly, here is a link to something I found for Zuzana, maybe you can get this and keep it through every move:) http://thymetogospicekit.com/
http://shop.thymetogospicekit.com/

Kind regards,

Lauren

Hey Guys!
This recipe looks yummy. If I wanted to add a little protein I would add a little almond butter or peanut butter. It would make it richer and you could probably decrease the portion accordingly. You could also sub quinoa for the oats. Going to try it tomorrow!

I’ll keep an eye out for cool websites for inspiration. Just know that you’ve done a REALLY great job thus far! Simple is often best! One thing I can think of is to make it faster to go back to older posts, instead of having to hit “previous” over and over…just an organized catalog I suppose :-)

Cheers!

Hi Zuzana,
I was wondering if I could look as good as you even though Im already 40???

Thanks for the recipe Zuzana and Frederick!

I make a similar dish often, but I love to add coconut milk and shredded coconut to it.

also, it’s best to keep nuts and seeds stored in the fridge (freezer is even better). The oils are easily oxidized by light, heat, and oxygen. If you keep them in the freezer, they don’t actually freeze, they just stay fresh.

Love your site, thanks again.

Lauren

ps i did the Round Booty workout for the second time today and got 17:30!! (my first time I got 24:18). I was really really excited!

I thought Freddy was Canadian??

More recipes please because I’d like to eat more healthy but I have no clue when it comes to the kitchen, help!!!
Anyway, thanks for this one its a start, I can’t wait to “whip it up”.

Hi guys, loving your work. Seriously great content. I subscribed a few days ago but didn’t receive the last two posts. Did I do something wrong or is there a glitch? Would love to know because I’d love to receive your latest stuff once it’s up. Many thanks, tess.

Jade, sadly to say I have the same problem =(

Thanks for the great recipe, oats are delicious and satisfying! Any dried fruit would work, I love raisins. This would also be an easy recipe to add some seeds to, like pumpkin seeds (high in magnesium – excellent natural muscle relaxant among other things…) My husband is lactose intolerant, so rice milk or almond milk would also taste good.
Suggestions I was thinking about for the site:
When the home page comes up, it’s not obvious right away which post was the most recent. On the home page videos that slowly rotate all the most recent posts, maybe tag/identify or draw attention to the most recent. Or move the “Recent Updates” to be above the Tweets and Comments. Maybe there’s just some way to draw attention quickly to whatever the newest post is by jazzing it up.
I think the categories are really balanced and interesting for a fitness site. Keep them. One category to add, I think someone else mentioned it, would be a “New to the Site” page which includes just a few links to all general nutrition, warm-up, stretching, and the FAQ videos and info. It would probably cut down a bit on the new to the site comments in the day to day workout blog which could be discussed on that new to the site blog page instead,
Okay, actually one more category that would be convenient for me anyway, would be called “No Equipment Necessary”. (I’m sure there are enough of those to compile.) I really enjoy all of your workouts, and I do have a pull-up bar, rings, kettlebell, etc. the basics. When I’m travelling though, and don’t necessarily have my own computer where I’ve saved many of your workouts, it’d be great to just go to the site and look up a No (or limited) Equipment workout to choose. I always try to improvise with a playground, or whatever I can find to step up on…
Stick with the videos and pictures on the site and not too much distracting advertising. I think your site is already one of the best for its organization. The advertising doesn’t distract or take away from the fun and main focus of the site…maybe because it’s limited to certain areas…the site looks clean as it is. A lot of workout websites have so much written information and flashy crowded advertising right on the home page, it’s confusing and frustrating to navigate without even moving off the home page.
Giving people a few modifications for exercises is a good idea (ie. equipment or difficulty level). If you have some experience, modifications are easier to create for yourself than if you’re fairly new to working out. This could even be its own post where you go through some of the most common moves and show a few modifications for each one. The beauty of these workouts is that anyone can do them. Modiications can be so simple like jumping without a rope, or using a chair to assist pull ups, or adding more rest time to intervals depending on your fitness level. With small simple modifications, people don’t have to feel like if they can’t do it exactly as prescribed they should just quit altogether, or get discouraged.
Okay, that’s it, long-winded, sorry. Hope it makes sense. Keep up the terrific work both of you, it’s fun! Thanks and Goodnight.

Hello, I recently discovered your site and love it!

1. What are your jeans?! I love them!
I have a similar body type (but I’m still working to be as lean as you!) and have a difficult time finding pants that fit properly and look cute!!
2. I eat oatmeal almost every morning and call whatever variation “oatmeal deluxe” because it makes me feel like I’m getting a real treat! In addition to whatever “treats” i use, I add a half scoop of vanilla protein powder to keep it balanced (of course, with nuts this would be unnecessary). Thanks

Hey Zuzana!!

I’ve been keeping up with your workouts and I am not only feeling results but seeing them as well!! This site is amazing, and you’re definitely an inspiration! You’re also making me want to travel around Europe haha, both Malta and Prague are in my top 10!

This brings me to a question I’ve been wondering about.
Do you two work in different countries, or do you move for a change of pace? It’s really awesome that you’re always moving around, I do the same myself and its always very rewarding living in different countries.
Secondly, where did you find the information for making your website? I am starting one up myself that is going to involve videos and I really like the layout and video capacity on it, it seems like it has a lot of space.

Sorry these are kind of weird questions! haha.

Keep up the good work and I look forward to tomorrows workout! :)

-Cassie

Plan to try it in the morning after my workout! I have also completed 10 days of the 30 day no sugar challenge…20 more to go ;)

Hello!! Why don´t you try with orange juice and strawberries?? …is also tasty!!!
well, if my english is terrible, it´s because i´m another brazilian on you site! :P ..by the way, congratulations.. it´s a really good and healthy site! :D

Beijos e abraços,
Eduardo.

absolutely delicious recipe :) i love your website and it is hard to think of new ideas but if i come up with any i will let you know :) i just wanted to know how long it took for you to notice your six pack? how long were you involved in fitness before you got a six pack?

kind regards danii xxx

i have been following some of your exercise routines for two weeks and i have already seen changes in my body! especially the shape of my leggs. it is amaizing what you can do for your body just in 30 minutes of exercise every day.
i am 32 i have a 5 yer old boy. i lost all my extra weight after giving birth, i workout every day and i feel great.
i am from Romania.
thanks again!

Just a thought. I really like the Nikerunning website A LOT in regards to design, but I was thinking. . . . and this may be a bit more elaborate than you were thinking for your website for the time being. However, it would be really wonderful to somehow be able to login and keep track of what different workouts of yours I did, what my counts or time was for each individual workout and have it track what I did on what days and so forth. This would make your site a fully interactive website, which I know would be a lot of work, but maybe some day down the road this would be in your future? I know I would sign up and track my progress with you for sure!!! And, out of simple curiosity. . . why are you moving so much?

p.s. Just got my ultimate body press gear in the mail. Had my first workout with it today. Wicked fun! Now I can keep up with you!

Hi Zuzana/Freddy,
I’ve been watching bodyrock for about 2 years now. It was always amazing ever and still. A websites that I really love when it comes to fitness and health is http://www.bodybuilding.com. The forum are great. Well this would be just a suggestion since you both askig for it. Last but most important. Thanks a bunch for all the nice receipe and health tips guys

Regards from Penang, Malaysia
Laikos

i’ve been eating oatmeal, w milk and banana for breakfast for the longest time! Same combo and w/ dried cranberries and nuts from costco!

it’s also great with peanut butter! really healthy!

this sounds so wonderful, and i’m so excited to try the recipe! also, may i just say, i always get a kick out of your “visit my blog or…” phrases at the end of the videos.

Good question I think…
I’m plenty of ancient carbohydrates all over my body. I’ll start to eat them first. Maybe I’m wrong…

Today I laughed hard, you guys are a riot! I knew zuzana was going to say something about the food that you wanted some and she was about to give you a generous portion and out of the kindness of her heart, ha ha!! Speaking of taking out your false teeth I need to go to the dentist. That said, the name I thought of for the meal is ” oatmeal blast”.

Can you please do a coffee talk on eating disorders like bulemia or anorexia because I had this when I was 21 and even though I am into fitness I still have slipped back before and thought it would be a good topic along with fitness. If you dont grant my wish one day I may have to take a different path and dedicate my life to being the worlds fastest eater or binger and break a record!

Thanks tootles!

Antonia

s

Hi Zuzana,

I love your site. The only suggestion I’d like to make is making your replies go to our emails, too. So we know if and when we get the reply without having to go through other 300 comments.

BTW love this recipe.

Oceana

Hello!

I agree with Mickela’s comment regarding your new site… having a feature or a search option that allows individuals to quickly find a particular exercise (ie: oblique v-ups, or various lunges that you do) instead of sifting through the whole workout to find it… would be fantastic!

Have a great day!

Hi guys!
Greetings from Bulgaria!

10x for the recipe, it looks so tasty and I`m going to try it.

I love your videos and appreciate what you`re doing. You keep me motivated and I`ve gain good results. I love everything about your videos. It`s good that you have different categories of them. You may also add some tips and trick about your daily routine in haircare and skincare, because you look so great.

Good luck with your new site and keep going!

Hi Zuzana

I like you catch a film movie.
I think you exercise everyday.

Hi! I’m sorry, I wasn’t sure where else to ask, but what are your thoughts on slimfast? As a breakfast or mid-morning snack maybe? I have just been trying to get into a healthier lifestyle the last month and find I am pretty bored with what few recipes I have that are healthy, and I also haven’t had dessert in a month and I miss the taste of chocolate, and most of slimfast products are chocolatey.

Also, ‘Go Bananas’ is delicious! I tried it this morning. Thank you so much, I look forward to trying more of your recipes. And I have been looking through your website the last week (I stumbled upon you on youtube) and I have never been into exercise videos before – but you have changed my mind! I absolutely love your videos, especially your beginner video though because you go step by step and I am still a newbie. I think you are really great and so sweet too. It’s nice that you talk to your viewers before your videos, I can tell you really care and have a big heart. :) I hope in the months to come I can keep up with some of your harder workouts!

Much love, Astrid

This has been a staple breakfast for me for the last 2 months. My recipe goes: oatmeal, flaked almonds, dessicated coconut, skim milk, water and vanilla extract in a pan to cook. Then I add that to half a banana sliced, cinnamon and a smidgen of unsalted butter. Heaven!! For a treat I’ll use full fat milk and a bit of honey. I’ve yet to try these ingredients as a smoothie. I reckon it would work. Might have to sub the almonds with peanut butter…or maybe not. You know what? I’ll try it tomorrow. : )

Yea its good idea, how said Mickela, would be great to see more photos of your and Frederic life :)

Really? Zuzana doesnt have that much more fat too lose? No!!? your kidding right? And yes she doesnt say gorge on the food as we can see in the video.

^^above reply meant for RN (sorry I havent been drinking my carot juice)>!?/#

That is nice of you john E fox because they hate motels!

Hi Zuzana,
First of all I want to say thank you for a fantastic website and workouts, you look amazing and have a lovely personality. You will always be someone I can look up to!

I was wondering if you have heard about “Ripped Freak” and if you had an opinion about the product.
It’s told to be a hybird fat burner, and contains as much caffeine as about three 250 ml cups of coffee.

The first day I tried Ripped Freak, I experienced high pulse, but acutally felt more energi when I had my workout. I only slept for about 3 hours that night and my heartbeat was 100 beat/minute.
The next day I was feeling sick the whole day; headache,high pulse and nausea. I realized the product was too strong and had too much caffeine. Maybe I should just try to drink 1 cup of coffee, even though I don’t like it :)

What do you think?

(I’m sorry if my english is bad – I’m from Norway.)

Hi Zuzana, thanks for the recipe, I just do not consume any animal products (personal choice) I am 98% raw., I did your recipe today with a twist. Instead of oats and milk I used cooked Quinoa (which in my country it is used also for deserts) with mashed bananas, orange juice, raisins cinamon apple small chopped, and goji berries! It was amaaaaaazingly good! you should try it out! and Quinoa is way better than oats!
Best Regards from Sweden.

Hi Zuzka,

thank you for sharing the recipe, I would love if you added some more, I am a real foodie! I love the whole website, by the way, it’s brilliant. I have started a few weeks ago and already see the progress! And, when I run to catch a bus, I can run the whole journey without stopping! ;-)

My most favourite breakfast is as follows (I tend to eat a variation of it every day since I was 16 and that’s many many years!) and I love it!

1/2 cup oats,
heaped teaspoon of pumpkin and sunflower seeds (or mixed nuts)
teaspoon dried fruit (dates, apricots, raisins, goji berries, figs)
soy milk (or you can use normal cows milk)

Pick and mix as you like. I usually choose just one type of dried fruit and that way it is always different each morning!

I put it all in a little container and let it all soak overnight in the fridge. And voila, in the morning, it’s ready and lovely and soft! No cooking required.
You could even heat it up in the microwave if you like it warm.

Oats are really great for the skin and hair. I have been eating it regularly for over 15 years and in comparison with my sister, I have always had great, bright complexion.

Thank you guys for all the hard work you do. You probably read it all the time but you are amazing!

Take care

Hi Zuzana, I always have oatmeal for breakfast as well. Usually with a scoop of whey protein and mashed banana mixed in it. Just curious, do you take part in Ms. Body Fitness or Model Physqiue competitions?

Hi Zuzana
I tried your recipe for my breakfast this morning and it was so delicious ! Thanks a lot for sharing it, I added one small spoon of honey:-)

MIAM! i love it :) thank you so much!!! have an awesome day!

I’m having the same boobs problem haha! Sadly, there is nothing that can be done with that. If you want to be toned and have a low body fat percentage then you’ll eventually loose your boobs. Check out all the toned athletes like sprinters and gymnasts, they all have very small boobs :( but amazing muscular bodies.

-S

Hi, I noticed this too. From what I understand it does come down to total calories, but you do need to try and inlude protein with most meals during the day to help preserve muscle tissue. As carbs are the body’s preferred source of energy, it can be beneficial to tweek the way you eat them. For example, no starchy carbs after a certain time, or keep them low on rest days. But it’s not advisable to cut them out. If you include lots of veg, some protein, essential fats and a little starch throughout the day in small portions, while doing enough resistance and cardio training, you should see good results.

You know what would be great! Its curious what was you look some years ago!!!! Did you workout?
Сould you guys post some old photos?
Have a good day!:)

hi Zuzana & Fred!

I like the way you make your videos, it’s just funny, and the dogs are soooo sweet!
for your website,i have 1 request to improve it.
i wish i could have better and easier access to the older workout! for exemple: create a link to enter a date ex: 26.11.09 and the page comes. At the moment we always have to go back, back, back…until the wishes dates appears! or do i make it wrong??? gluuupppss :)

your last 15mn workout video KILLS my ass! i suffer but mentally i like it!!!!
great workouts, i’m addicted!

Au revoir de France!

I agree with Kristyna CZ (great ideas) about putting a section called “new to the site” or something similiar a lot of people ask the same questions when they visit for the first time. Also a section for people new to working out; with FAQs. A bio section would be good.

As for merchandise I would love to see a black t-shirt that says http://www.bodyrock.tv (in crystal type bling) I would definitely buy several; or maybe Bodyrock.tv makes your Body Rock :)

Yes, Mushy! This is almost the exact breakfast I had today. Oatmeal is soooo good.
Kevin

Hi, Zuzana has never competed in any fitness competitions :)

Hey guys, I was just wanting to share one of my thinkings about the site (since you were asking for sugestions) that sometimes gets me. When you come back to a work out from months past to beat your personal best, you usually repost it with a new work out title. Not that it’s hard to follow the links to the old one, but I redo them on my own many times, and my work out journal is beginning to have two or three titles for one work out. Just a little quirk. I was wondering too, if there is anyway that we could easily be able to find our comments. Sometimes when I come back to read replys to a comment, it takes me forever to find them and I find that I’ve just stopped commenting all together.
Oatmeal’s the best.

She certainly should. She’d win every single one.

it’s look great!! i will try it tomorrow! hey zuzana you look great , really great :), and frederick I didn’t see you jajaj :) thanks guys!!!!

Hi Zuzana,

I’ve been a follower of Body rock for 3 months now, and it’s been amazing for me interms of giving me a postive outlet to deal with my husband’s cancer.

You have inspired me to go on and have hope and stay positive when things were so difficult.

So thank you for that.

You lost weight on the month long sugar ban, what did you include and stay away from in your diet? did you eat whole grain bread? milk? white rice? etc or did you avoid these for the month. I’d like to try the challenge and my husband as well as I think it would help his condition

thanks again

I printed an earlier hype on the “Zuzana Banana” breakfast but I can’t find it and I really wanted to let you know how much I enjoyed and appreciate this idea. It was just the right sweet and I didn’t have to butter it up or sweeten it more. TI left out the cranberries but the banana was the perfect amount of sweetness. I also added crushed almonds, nutmeg and cinnamon. I loved this so much its going to be a regular (i’ll watch my portion) :0)

i like this idea… because i already went to ebay and bought a black shirt and hoody that says “got zuzana?”…… haha so it feels like zuzana is on my team, pushing me while im in the gym. so I might as well buy workout gear on this site.

This recipe looks so yummy. I am going to have to try this. I stumbled upon your website last week and I am addicted. I love your workouts and I am all about finding recipes that look like they taste yummy but are good for you. Just out of curiosity…do you only do your workouts once a day and that’s it? Because you have a body that I would die for.

Add peanut butter to the oatmeal,tastes great!!

Peanut butter.!!.

I have been eating oatmeal for breakfast almost exclusively since the new year.

I use steel cut oats so I cook several days worth at a time. Each morning, I heat up almond milk with an egg then put in my portion of cooked oatmeal. I cook until heated thru. The whole process takes less than five minutes.

To it, I add 2 tbsp ground flaxseed and cinnamon. Other additives are bee pollen, hulled hemp seed, agave nectar, raw honey, dried fruits and nuts.

The mashed banana is a great way to sweeten the oatmeal.

Great tip, I agree!

Well I am experiencing the same, getting fitter but losing my boobs, pretty disappointed that working out affects my chest this way! :/

MMMMMMMMM – THIS SOUNDS YUMMY.

Yes,for the love of GOD, fix the search engine!!!!! It is soo frustrating when I’m trying to look for a workout and it takes 10 years. Also it would be great if you can make the site more interactive and customizable. Like everyone can register have a login and maybe have a page where we can put what workouts we did for that day or maybe something to chart our progress and see how our stats measure up to other members…

and i def agree with zuzana putting out dvds, and i would love a page of where people put up before and after pics or testimonials and also pls put up an FAQ page, sell some more merchandise and I would love to see a bio of how this site got started and how you and Freddy met….that would be really cool!! and plsss sell some merchandise i would love to rock some bodyrock gear – let’s spread the word!!!

and freddy love ya camera work but do you think you can pan out more often and show zuzana’s whole body when you’re recording her b/c sometimes I barely get to see how her whole form is for the exercise…thanks a lot.

love u guys!!!! thank you soo much for all you doooo, i know this site will take off even more with all the upgrades!!!!!!

I usually add a couple of tablespoons of no salt cottage cheese to my oatmeal when it’s hot, and then some nuts, seeds and blueberries (it turns a really cool purple if you use frozen ones!!!). The cottage cheese melts and gets all gooey and it’s soooo good and you get a bit more protein.
Janet
Canada

Hi Ivana,
I am a well rounded Lifestyle Fitness Coach (I have a Bachelor’s degree in Kinesiology, minor in Nutrion, and several certifications in coaching and training) so I am well qualified and wanted to offer some advice to your question. Healthy weight loss is only 1-2 pounds per week, so be careful you don’t get into dangerous methods to lose weight. However, regarding your workouts I would suggest doing an interval strength workout or one like Zuzana’s and then doing your cardio after ( but only for about 30 minutes of cardio). If you want to get in an hour then I would recommend breaking it into two 30 minute sessions (one in the morning and one in evening). By splitting it up, you will keep your metabolism up throughout the day. Also, by doing your strength training before cardio, you effectively burn more calories and get a better workout than cardio before strength. I hope this helps. Good luck with your challenge!

Thanks for these great suggestions! We move around because life is short and there are so many cool places to explore :)

I made steel cut oats this morning, my pantry is almost empty so I had mine; cooked in a rice cooker with timer set the night before, which is great because steel cut oats need to soak for a few hours to get all the goodies out of them.
I added a poached egg on top and sliced scallions.
yes that sounds really gross but you guys should try it.

I eat about 1/4 cup oats plus one egg. plus a really strong cup of coffee and I am ready to go. I don’t eat oats every day, I think it is good to switch breakfast, fruit is really great for breakfast, it gets your metabolism rolling, especially if you are a sleepy head like me and you will need less coffee. It is better to eat whole fruit instead of juice, because sugary things need to be eaten with lots of fiber and fruits like peaches, mangoes,apples,bananas and berries are loaded with fiber.

Personally, this is proabbaly one of the single most important changes you could make that effects “behind the scenes” as it very difficult to go back to right workout (one thinks but isn’t always 100% sure where their question was posted). Then after I sift through sometimes hundreds of comments and cannot find it or I accidentally skip it, then I am running around the site to the day before comments and then the day after comments..only to find much of the time there is no answer;)totally, kidding…I know it’s not possible to asnswer every question. But seriously, when you do respond it would be a huge help to see the answer in my own personal inbox.

As for the site..PLEASE consider some of the great suggestions regarding your BIO. I would add early pictures and pictures of you now to show the amazing transformation you have made..people keep asking and the key here is that you were always thin. I think people want to know how long you’ve been at it and how long it took to add the muscle/definition. Also your STATS:how tall, what do you weigh?

FAQ and BEGINNERS idea is SUPERB as it gets old sifting through the same questions, over and over. People want to know what you eat so USE A FOOD JOURNAL for few days & display the journal and perhaps a few pics of portion sizes/types of foods so you can refer people there. Also do youeat a lot of the same things over and over? Like do you eat “Zuzana Banana” frequently or do you have eggs one morning, smoothie another etc.

Exercise that target certain areas grouped together are helpful so that when, say, your legs are super sore and you need to focus on upper body with some intervals thrown in or abs as to stay away from serious leg work for a day or two. Things like that. I hope these are helpful!

BTW-that oatmeal looks great!! I will tell people they should use Old-Fashioned Oats or better yet Steel-Cut Irish Oats for lower glycemic effect (insulin raise/response) and that you should cook oats on the less “mushy” side for slower glycemic response..same with pasta “al dente”. The sugars are released more slowly so you don’t feel like ravishing your kitchen so quickly! Also, fats are not evil..use nuts and olive oil! Pair foods appropriately..I always balance my foods..carbs with protein and little bit of fat for the best insulin response. HTH!

I’ve made a similar recipe before but I’m not a big fan of bananas in my oatmeal for some reason. Another recipe I like is 1/4 c oatmeal, 1/4 cup cottage cheese, cinnamon, and one egg. Blend or use a food processor and it makes 2 medium sized pancakes. I added blueberries one time and it was delish!

i agree. do you think you can just keep the workout names the same so we don’t get confused and plus you can use those names for new workouts! =)

would love more motivational talks about working out from you especially since bikini season is coming up! thanks freddy and zuzana you guys are a godsend!!! pls keep the daily workouts free! i’m so broke, but at least I’m fit and healthy! hahaaa

Hi guys,
I think this recipe should be called Zuzanna’s Cran-Banana Delight. lol. I do the same thing with frozen blueberries and I also eat low-fat yogurt with flax seed granola, honey and blueberries! Yum!
It’s funny that you posted this yesterday because last night I was thinking about the workout videos and how they only show part of the workout. For example, only 2-3 reps per each position of the whole exercise and then on to the next position exercise. Would it be possible to show the entire workout so we could follow along, step by step, and when we play the video, we won’t have to pause to stop it till we finish the reps and restart the video for the next exercise? Or maybe have Partial or Full exercise as an option in the video?
Also, I work out with my husband and we both watch Zuzana’s great exercises. Freddie, you should get a tripod for your camera and join her in some of them! =D

Showin some love from the “OC” (Orange County, USA)
We love you guys! Keep up the great work!

From all of my reading it seems that carbs are okay, as long as they aren’t the kind we all know we shouldn’t eat (high sugar like pastries, white bread etc). In this recipe there will be protein in the milk, and the carbs are a good idea pre workout, or in the morning, with protein being a bigger part of the evening meal, to stay full longer, not to mention portion size being all important.

Hey guys, I just wanted to add a little something to this conversation if you don’t mind.
I too have no chest, but I must say, I really enjoy it. I have so much freedom without them. I can go lower with my push ups, I can run freely without having to load up on the sports bras, I can wear anything I want, and no one has ever been hurtful about my lack of “womanly parts.” In fact, I was lucky enough to land a “butt-guy” who couldn’t care less about the chest. (Of course, this means I work on my butt constantly lol.) But anyway, try to embrace your new flatter self and make it your own. Maybe this new look will catch on one day and we won’t have so many people worrying about this issue and losing their self-esteem. Besides, isn’t being healthy totally worth it? Now, I’m not going to lie, Zuzana looks AmAzInG, but as I recall, even she has admitted that if she had the chance to go back and not have her enhancement she would. She said she couldn’t work out properly for months. But anyway, yes, it is impossible to have a killer, tight, low-fat, muscular body, and still have these specific curves (I’ve done my research) ,but I honestly hope this “loss” will not hinder your goal of health.
P.S. No hard feelings, just a thought.

And P.P.S. If you want some inspiration of good looking, beautiful, healthy, and “flat” women, google Kelly Ripa, Keira Knightly (when she’s not too skinny), Kate Hudson, and Cameron Diaz. They are all toned, flat, natural, and beautiful.

Good Luck Ladies!

Awesome.

Most people only dream about this.

wow you are very inspireing and pretty :)

This was so good!!! Thank you! I was suspicious first but I’m happy I tried it. My new favourite breakfast :)

Thank you, Freddie, for asking about her portion size. I think so many of us, forget about how important that it. One idea for the website, might be to create weekly or monthly goal oriented programs in the archive. The daily work outs are great but some are to hard for an intermediate (wanting to become advance). If you could create some weekly/monthly programs. I tried the 6 week summer routine, but 6 weeks of doing the same thing was trying. I’m on a quest to lose 30lbs and would love to hear how you would approach such challenge. Thank you,
Tanya

For your website, maybe just make it easier to categorize your videos somehow. Like, make it so that I can look at a list of your videos and at a glance, know what kind of workout it is without having to click on it to get a description. Right now, I don’t know what they are by title, and I have to click on the video to see what the workout actually contains.

Also, maybe have a section of workout music suggestions.

oops, sorry for the double post, didn’t realize I had already answered…

Thanks for sharing this recipe – I’m going to try it for breakfast tomorrow :)

I just tried this recipe today and it was *fantastic*, healthier than cereal and tastes way better! Instead of cranberys though, I used fresh blackberrys, and look forward to experimenting with more fruits.

Thank you for this! It was delicious :) yumm

hi zuzana!
for the new website i think it would be cool if you included a section under the diet page that gives us some good receipes for healthy cooking… receipes for lunch and dinner especially :)

website suggestions:

i would do more with your ‘about’ section. i want to know more about who zuzana and fredrick are. a more developed bio of you two should be there. it can help fans connect more with you. i did not see a facebook page for zuzana or freddie. i would make those as well as a bodyrock.tv fan page. also get on twitter. a great way to connect with fans and receive valuable feedback. (ahh just found out that you are on twitter on the front page. not good enough. the social networking links should be in your about section. also make sure you have the twitter logo as a visual cue for people. people often just pass over text.)

now design wise i would get a proper background in there. the dark gray gradient is very dull. it would be nicer to have an image tiled in the background. like a repeating pattern. for example it would be nice to have a repeating image of silhouettes of zuzana performing different exercises mixed with the bodyrock.tv logo. the lighter part of the gradient should stay put when a user scrolls down the page.

i would also do a redesign of the bodyrock.tv logo located on the website. something more graphical is needed. something like the logo that appears in some of the videos, you know, the one with the bodyrock.tv title surrounded by muscle arms. it should probably be more feminine. additionally the ‘fitness advice & workout videos’ subtitle should be located below the main title ‘bodyrock.tv’. in there would fit the graphical element.

the horizontal menu bar should not be black in my opinion. it should be a color that reflects life and energy. a warm color(s). rainbow perhaps. something that feels alive while not being too complicated.

the front page has a load of whitespace below the main content. this is due to the large amount of ads in the left column. it looks unprofessional and you should fill that space up with more content.

the splash image at the top of the page (you know, the box with the changing image and text box) should have a mini menu next to it which allows a user to quickly navigate all the videos that are being promoted. it is a hassle for a user to have to wait for the next video/description to load.

it would be nice to have a section dedicated for recipes and diets. makes it easier for people to find that info.

additionally, when you make videos, place the bodyrock.tv logo more discreetly in the upper left or right and corner. i realize you placed it high because of the youtube adverts.

i noticed that you only have six playlists that cover exercises only. you should make playlists for fashion haul, diet, recipes, psychology and miscellaneous vids (like your malta house tour). once again, its a way to make it easy for your users to locate the content they want fast and easy.

so, lots to condsider. i could go deeper into site redesign but i just dont have the time right now. i am a perfectionist when it comes to design of anything functional and beautiful.

thanks for the exercise vids,
xaviour

P.S. oh yeah, and you pronounce mushy more like ‘moo-she’. the ‘oo’ is pronounced like the ‘oo’ in the word ‘look’.

Hi Shama, we ate these things in small portions (except for the white rice – we don’t eat white rice) and in moderation :)

Great suggestions Cricket thanks!

I am :)

You need organised content on the new website so it’s easy to find everything. Also, it would be nice to have a forum area where we can chat about health and fitness with each other, this format is good where we leave comments but it is rather rigid. I would love more interaction. I would also love to see some merchandise! Tshirts and workout dvds that we can do with Zuzana at home. I hate the gym Zuzana dvd’s would inspire me to keep going because she looks amazing. Zuzana Freddie is begging for food please feed him lol!

Hi thanks for the detailed feedback!

so true!

You guys are so funny. Thank you again for all you share with us about health and fitness. I enjoy seeing a daily workout so much. I would really also love for you guys to add a daily food journal for one week to your site. It is so helpful to see quick easy healthy ways to eat right. We are never really taught how to eat right from our parents generation. The more we learn to do this we can share with the next and begin to end obesity. We are eating and not being mindful of what and how much. Thank you for your help and keep up all you do for us out here!

no Zuzana is in great shape!!!,but fitness competitor are machines with gymnastic moves and alot more explosion in push moves and so on…..2 different game peace

Hi Z&F: Tried this this a.m. & it was really good! Do you have any creative ideas for salads? Tired of grilled chicken breast on top of lettuce. Keep up with the recipes, I really enjoy them! Thanks!

One the site:
1. keep it simple: less is more
2. use pastel colors
3. http://mojtrener.com/ is the site i think is realy nice.
4. forum

I wanted to share my ideas about your new website..

1. You should make an article about yourselfes (something similar to CV, but of course not so formal or life story or something like that:), because a lot of people want to know more about you…

2. I don’t know how to say, but it would be great if you have something similar google option!!

I like that you always insert websites, where can buy equipment for these workouts!!!

Thank you, for all you both are doing!!

Hi Z & F …
Did one of your older workouts today with Dive Bombers…those are rough, I feel like my arms should be shredded just after 1 workout, so thanks!

I love oatmeal, so glad to see this…blueberries would be great is someone did not have cranberries. Also substituting milk for water, almond milk, soy milk etc in case someone has a sensitive stomach.

As for names of workout and color themes…
I know people like to train specific muscle groups (ones they think are their trouble zones) so putting the words “buster” or “worker” on the end could be effective.
Example:
Bum Buster
Leg Worker
Arm Buster
Ab Buster

Colors such as blues, greys, whites are soothing and inviting so people will enjoy the site. :)

Mhhh…it’s very tasty. It looks good :)

Dealicious! I live in Melbourne, Australia and we are getting into winter. It was a nice snack to enjoy on these cold afternoons. Most enjoyed!

Keep up with the recpies! There great xxo

Zuzanne, im keen to know how much calories do you intake everyday? the number of small meal? and roughly how much calories per small meal?

and you totally inspired me!

appreciate your reply :)

I’ve always eaten really healthy, but it’s so hard controlling portions (especially during the winter), do you have any suggestions/tips on how to control portion?

Have you heard of xylitol?
It is a natural sweetener made from birch wood, it has no calories or carbs and it is very good for you, especially your teeth, it prevents cavities and fights bacteria.
There is lots of info on the web about it and it can be bought in most health food stores.
check it out

Hello, Zuzana, your receipt is great I tried it right away. Just in case if you count calories and if you concern about time I would suggest you instead of of just oats and cinnamon (that you have separately) try to have something like QUAKER INSTANT OATMEAL with different flavors. for instance, Oatmeal with cinnamon roll flavor has only 160 kcal + banana about 100 kcal + milk about 150kcal. all together will be less than 500 kcal per meal. Because the oat meal is Instant, it takes max 2-3 minutes to cook it all.
As for your web site, I think that, including your own page as it was mentioned by somebody earlier, about yourself in more details would be great but if it is too far to ask this personal details it’s ok.
I love your website and design seems to me perfect, I love black, pink, ocean blue and white colors. I cannot wish a better website :) Thank you Frederick and Zuzana

YEAH CANADA!!

This has actually been my go-to breakfast for months! I love sweetening my oatmeal with banana. I usually add some dried cranberries and dry roasted hazelnuts. Because I’m allergic to dairy I use almond milk. To add some zest, I usually put cinnamon and sometimes just a touch of nutmeg. One of my favorite things to do to add back protein and calcium (since I’m not using dairy milk) is to mix in a little bit of chocolate whey protein powder after it’s cooled a little. It gives it a chocolate covered banana flavor. Yum. That might not be for everyone, but when your allergic to key nutrient foods, you have to find ways to fit them back in. It’s also really good to substitute buckwheat for some of the oats. I like to do a 60/40 mixture of oats/buckwheat for a pre-workout meal.

If we worked out with her exactly, how would we try to -beat- her? ;)

I just thought I would give a ‘+1′ for the way the site is currently designed. I’ve always thought it looks professional and sleek. The redesign sounds a little busy…

my comment is still awaiting moderation:(

Hey Guys,

I was just wondering if Fredy can speak czech, bcs i sometimes heard words in czech in videos like “počkej, jo, etc.). It is funny:) And it is nice you dont forget about czech and still use it in normal life:)

And about your website… I think it would be nice to have here more about you guys, about your normal life, if you don´t mind it…but this suggestion was already writen so i just agree with it..

Have a nice day, both of you.

I thought it wasn’t good to mix fruit with other foods for the sake of preventing gas/bloating?

Do you guys practice food combining at all??

Hope to hear back soon! :)

LOVE YOUR SITE! I VISIT EVERY DAY!!

Sure thing Frederick! Look forward to seeing the new site and hope you implement some of my suggestions.

I wanted to share my ideas about your new website..

1. You should make an article about yourselfes (something similar to CV, but of course not so formal or life story or something like that:), because a lot of people want to know more about you…

2. I don’t know how to say, but it would be great if you have something similar google option!!

I like that you always insert websites, where can buy equipment for these workouts!!!

Thank you, for all you both are doing!!

Hi Zuzana & Fredrick,

I think the site is already great…all that is needed is a search bottom where (if I type in the name of a workout, ie One Legged Gypsy) that will come up. Also, maybe a flip video. I saw this on a real estate site and it looked cool, not sure if that style will work here.

This is my go banana’s recipe breakfast for work. I eat my breakfast at the office very morning

4 TBS of slow cooking oats
3 TBS of 1% plain yogurt
1 TB of water
2 TBS of walnuts
1 TB of raisins of dried cherries
Mix all together in a Tupperware. Put in the refrigerator over night. Take to work next day, when ready to eat add 1/4 or 1/3 cup of hot water (I have a kettle at work) and half a slice banana. I like to mush my banana as I’m eating it. Already mush banana freaks me out. Sometimes, I microwave 1/2 cup or 3 egg whites to complete this meal.

p.s the mixing can be done 10 or 20 minute before you eat.

Hi guys, what I like of your site, a part from its excellent content, is its clean, fresh look. Dominant white. Simple fonts, easy top menus, straight lines.

If I had to enhance something as regards to features – but only for your sake, as I’m worried you’re drowning in an increasing number of messages- I’d implement some advanced search function/FAQ or some other trick to reduce questions redundancy.

I’m not sure about adding bios, I think you already share so much with us, a little privacy is OK I guess.

Anyhow, I credit you for asking for posters feedback, your open approach is what makes this site unique; that’s why whatever site makeover will be, I’m sure the vibe I’ll get is always going to be as positive and inspiring.

Lotta love :)

Pikmin

Website ideas
Create a search function
Create an FAQ section where all the routine question answers are posted
What a big job, love your site!

I agree with Kathryn. Please don’t fill up all the white space– it is restful and easy to find content here. The more you clutter the page the harder it is to convey the important message. Ditto re: tiled images unless they are very subtle. Although I like many of Xaviour’s other suggestions– esp. a detailed “About” page, which didn’t load, so maybe it’s there already, social network advice, perhaps slightly warmer colors– though I truly love the uncluttered design sensibility you have and your current colors work with that. It’s so hard to please everyone.

I looked at some fitness sites online (google search came up with top 20: http://fitness.nettop20.com/) and it seems to me that the more current/hip ones are moving in your direction– uncluttered, easy-to-find content. Keep up the good work. As to my personal taste, I’m tired of the WebMD colours (seems like everyone’s using that blue and green) and that page is too cluttered, and Muscle and Fitness is downright scary. On that list, I probably like Men’s Journal best, which reminds me of yours. Off that list, I’ve seen some that are impressive: Yoga Journal packs a lot of information without it being too cluttered. They are a bit soothing for your type of workout, but you might be inspired by some of their interesting layout ideas– for instance the Poses page.

As to your features: I love the six-week program, thanks for that. Totally inspired to get ready for summer. I so appreciate the fact that I don’t have to buy a lot of equipment to do the workouts. And I also appreciate your practical food advice. It’s so sensible and simple. Plus, I already sort of eat that way so it’s quite reassuring and I like getting new recipe ideas.

Hi Guys!
I would love if I could save my favorite workouts on your website like on youtube. That would be awesome!
I think this website looks pretty sleek http://www.pacificelementsyoga.com/ (its got kind of a dark color scheem) or this one http://www.semperviva.com/ its more happy looking (I look at a lot of yoga websites to get an idea for my site)
I think bright colors would work great for your site though, you strike me as shiny personalities rather then dark and serious.
Perhaps a slick logo would be good for you to have too?
Looking forward to see what you come up with :)

Zuzana, I tried this today. It was really delicious. I’m gonna have it again tomorrow. Thanks so much !!

Hi Zuzana and Frederick,

On improving the website…maybe if I list a few cool ideas on the net…besides bodyrock.tv that is. 8-)

http://www.pandora.com/ A design your own radio station site…way cool!

http://www.podiobooks.com/ Free audio books! I like the arrangement of images with the text.

http://www.excommunicate.net/ Redefine yourself! I just like the simplicity of the frontpage

What ever your views on Facebook it has some nice visual features.

On Bodyrock: The smaller images of the workouts and recent articles could be even smaller and add just a few more. It would be nice to have a face to the names of posters and I think most people hate waiting for moderation! Maybe a login with an adult section. If you change up the colors try pastels Like a light blue over the black of the bar with links in it.

Oh and a count down to Zuzana’s birthday! 8-) And a means to send her flowers or something like that would be nice!

–Chris

Another vote for very simple and sleek design. I do not like clutter and logos and stuff everywhere. Especially not for a background!! And please try to keep the ads on one side such as the current design, separate from the main content.

Regardless, whatever you decide on, I’m sure we’ll all keep using the website :)

I’m in agreement with Pikmin about protecting your privacy. You guys have shared some personal stuff and I feel that is really enough…it’s easy wanting to be voyeurs i your lives because we’re becoming so similar with the both of you. Yes, a little privacy is very much ok; and we all should be able to afford you guys that.

Cheers.

Hello Zuzana & Frederick,

What a wonderful surprise for me to find your workouts and website. While searching the net for new exercises for a class I instruct, I came across a couple of your videos that gave me several new routines to share. I may need to modify just a bit for one of my new groups that may not be able to keep up with the intensity. But again, I am excited to share this and your website with others.

Speaking of your website, I enjoy your (Zuzana’s) personality and dedication to proper form. Your movements are precise and easy to follow. Nice Job, keep it up!

Today I checked out your banana-oat warmup with cranberries and nuts. This is something that I’ve done for years, but have used raisens and sliced almonds instead. I will try your addition of cranberries and clean mixed nuts next time. I will also try Lyvette’s variation to take with me to work as one of my mid-day snacks. Thanks Lyvette.

Frederick, thank you for taking the time to do this and prompt Zuzana with topics to discuss. Your input helps to make a difference and keep the video on track.

I will continue to visit your website daily and hope that others too have an opportunity to visit and join in with the conversations.

Till next time. . .MRM

Hi Zuzana,
I know you probably don’t see my comments often, but I am a huge fan of your site, It’s just I’m 5 months pregnant and I can’t really do same workouts as you anymore, BUT BEFORE I follewed your daily workouts, now I just watch you to get motivated to go workout, you inspire me :) and when you are prego much inspiration is needed, so thanks.
I really like your nutritian side of your site, that’s very important. I very big on healthy foods, clean eating and I have a whole website blog dedicated to it, so if you ever get out of ideas onhow to prepare quick, healthy full of valuable nutrients come by and visit my blog
it’s morehealthieryou.blogspot.com

Do you know what I would love, I don’t even know if its posssible since I know zip about making websites, but if there was a way to see all the workouts on like one big page, because sometimes I like to do specific older ones, or find an older one and I always have to go through pages of workouts. It’s not like a horribly big deal if it can’t be done, but if it could, oh man that would totally rock!

(What I have been doing was I went through all your old websites and I bookmarked the ones I wanted to try and then when I needed one I would just pick from that… it worked great until my husband stole my laptop back for work!)

i loved this breakast but i have a question. what about sugar? should i put a little? or no? thanks

Zuzana,
I love your recipes but I would love to know more about your diet, like a list of what you normally eat in a day.

Great idea Krista about the one page for all workouts. Frederick is already working on something like this.

Hi Zuzana,
I love your site and your recipe looks delish! I cook oatmeal a lot for breakfast and wanted to share a little trick I use. If you pop the banana in the microwave for about 20 seconds, it gets all caramelized and gooey. It’s such a good sweetener for the oatmeal. Yum!

A suggestion…add a STORE to the website. The daily emails and workouts are great but, here is my idea. You should also feature DVD workouts that people can buy online. The DVD would feature complete workouts for people to be able to workout along with you. If you do 30 reps of something…on the DVD, we would be able to follow along to the entire 30 reps. In your online videos, it will only feature you doing a portion of the workout so we can get the idea of what the exercise should look like, etc…but there is no way to follow along. Perhaps you could do it with music…? Just an idea. I know I’d buy some of the DVDs and actually workout with them.

I taste it… It was delicious!!!! Thanks a lot!!!

i’d say like light green colors and maybe some blue or yellow – spring colors are really uplifting and positive :-)))

How I personally control portions is I trick my brain – lets say you want a small salad, if you put it on a large plate or bowl it seems so empty and you feel you’re not eating enough food so you fill it up more – but, if you put that same amount in a small bowl it will look full so when you eat it all your brain thinks you ate more than you really did -
also I eat slowly and if i still feel hungry after eating I drink a full glass of water because hunger pains are the same pains as being thirsty

I came to your website accidentally when I was searching for work out videos on YouTube, honestly your good. God bless you

Well well, at first I was suspicious about the recipe, but I have just tried it and I liked it, I REALLY DID!
The reason why I’m happy, is that I rarely like something as healthy as this, so I’m really thankful to you.

Hi Lauren – Zuz says “thanks for the link” to the spices kit and for the suggestions :)

Hi Maria – MI5 is sending us on another mission soon.

I will pass along the email address of what could be a talented web designer from Ontario and his name is Alex Turnwall. alex@turnwalldesign.com

i want to start working out and getting healthy and in shape and i see that the workouts are really good. i tried some yesterday and i was really sweating in a matter of minutes but i would like to know if you guys can give any advise on people like me that are just starting and don’t really know the workouts or if you have some workouts for beginers. thank you.

I totally agree with you, Krista! :) I have the same problem.If I want to do one of the older workouts, it’s taking me ages to find it. Also, because of the “Error establishing database connection” that is occuring all the time. (it’s driving me nuts! ;)
So I really hope Frederick can enable it.

Zuzana, I just tried your breakfast recipe :) it’s so yummy ^^ I’ve never eaten cranberries before and I really liked them. I hope there are more diet videos following. :)

I have a delicious variation of your breakfast Idea.
1 cup of Rolled oats in 2.5 cups boiling water
simmer 10 minutes
add two slices of favorite pie ex.(cherry, apple, blueberry)
quarter cup of milk
Delish mmmmmm

Hey Nicole! :)
I think you’re so right. In the past I had problems with my small breasts, but I realized that especially when you’re doing sports you’ve got so much more freedom.
Besides I’m lucky I found a “butt-guy”, too ;)
I drew the conclusion that I prefer being athletic and healthy instead of being super skinny or having huge boobs.
I believe that it has got a lot to do with the images of celebrities that we’re all confronted with. (Zuzana already talked about photoshopped pictures.) I generally hope we’re all going to go back to a more natural and healthy type of beauty.

Love, Meike

hey… i commented on this aprril 14 and it is still awaiting moderation… was wondering why, since there have been posts made the 15, 16, and 17 that were approved… i dont feel like i said anything wrong and felt like i had some good points about the site.. so just curious as to why it wasn’t approved.

aww yay, glad to try and help:)

Ciera, we have been having issues with the comments – sometimes they get stuck and even if we approve them they go and hide somewhere :)

Hi Kathy,
We have a 6 part workout for beginners in the workouts archive section :)

New Zealand is on our list!

Thanks Ciera for the great ideas!

Hey!
I think you should add a chatroom add-in into your site it would be awesome!

And maybe add some honey :)

Zuzana!

I found this great recipe in a mag for chick peas (which I love for protein sake but were always a little on the boring side to me) Its super fast and easy and has few ingred. Im not sure if this was the best place to post it but I wasnt sure where else to put it :P

Rinse and drain chick peas. Put in a bowl with a little bit of olive oil. Add in salt( i used garlic salt,YUM) pepper, and rosemary. Mix well to coat evenly. Put on cookie sheet and pop in 400 degree oven for 18mins, giving them a shake about half way through-then enjoy :) They come out crispy on the outside and warm and soft on the inside! I added a little bit of sour cream–so good, like a baked potato! They make great snacks or salad toppers. A must try!!!

Hi there,

I have to say, Im always surprised at how much I enjoy and smile watching all your videos. Not so long ago, while I was searching for a movie trailer on You Tube, somehow I’ve ended up on one of your videos. Anyways, I heard you say how we need to find our inspiration and whats yours. Even though I havent skip through my skipping rope yet, I do think you’re good at what you do because you’re sincere and true to yourself..and fitted! So thumbs up for you Zuzana, your one of a kind.

Julie
Montréal, Québec, Canada

Hi there,

I have to say, Im always surprised at how much I enjoy and smile watching all your videos. Not so long ago, while I was searching for a movie trailer on You Tube, somehow I’ve ended up on one of your videos. Anyways, I heard you say how we need to find our inspiration and whats yours. Even though I havent skip through my skipping rope yet, I do think you’re good at what you do because you’re sincere and true to yourself..and fitted! So thumbs up for you Zuzana, you are one of a kind.

Julie
Montréal, Québec, Canada

This recipe is so great. I hate the pre-packaged varieties of oatmeal/rolled oats that come already flavored with sugary crap and things that defeat the purpose of eating rolled oats in the first place.

The milk (I use nonfat or soy) and banana sweeten the oats perfectly, the cranberries add tang and the nuts add a great crunch. I’ve been eating it every morning! I’ve lost even more weight and have so much more energy than just eating cold cereal or grabbing a muffin.

Thanks =) U guys rock and body rock

I LOVE Porridge Oats and Yoghurt.
The type of Porridge oats is thick rolled and the yoghurt is preferably fruity! you can get a variation for every breakfast! =D

I absolutely love Body Rock TV… Zuzana, you are an inspiration… thank you.

For website ideas… some people, like me… would love to be able to purchase or download your full workout that they could follow along with at home… so you could set up a store section and charge like, 10 bucks a workout…or 50 bucks for a series… or whatever you decide… then people could download it using paypal or whatever… I don’t know if you already have something like that… I haven’t seen it… and if you do, I’d love to have my own dvd to pop into my machine and join you and try to keep up… haaa haa..

keep it coming though…I live for your workouts and food ideas!!!

:)

I’d like to suggest maybe incorporating a smoothie variation of this recipe. It could, perhaps, use some yogurt and ice cream, along with some raisins, ice of course to blend, topped of with walnuts or pecans.

Blended cold drinks (smoothies) that use fruit, and blended hot drinks that include various vegetables are a quick and easy method for getting ones daily intake of necessary vitamins and nutrients, especially when the individual’s daily routine consists of intense workouts, like yours. :)

Additionally, current trends are leaning more towards hybrid drinks that consist of blending vegetables and fruit together, an added bonus for the body. :)

As far as suggestions for your website, I believe that interactive content is what’s lacking considering how far technology has come in regards to website design. Some web-designers make great use of it, some don’t. The problems is, that there isn’t enough of it.

I can imagine a website designed for the health-conscious, fitness-minded person, that allows them to merely click or touch on an area of the screen that would immediately provide information and video, via the use of animation, that focuses on diet, body parts, muscles, along with a brief history of how certain diets and different forms of exercise evolved.

Just throwing that out there. :)

Keep up great work! :)

tried it today after my cycling tour – delicious!

First of all I want to tell you how fantastic you look!! Of course you know that…..=)
I have a question about the food you eat. Do you eat “everything”; carbs, proteins and fat? I´m at that point now that I´m planning to loose the carbs in order to lose the fat. What do you think about diets like that?? I understand that you´ve always been slim but I´m interested in your opinion.
You are such an inspiration to a chubby mother of two, I just wish you knew…
All my love!
Jenny from Sweden

thanks 4 sharing this recipe…,i eat more than 6 bananas everyday sometimes skip lunch and dinner n eat 10 or 15 bananas. it’s my fav fruit….:)

you should call this recipe,’nutty zuzana’s banana oatmeal’ :) ehh you get it, because i added the nut and banana ingrediants! hahaha havve a great day!

Hi Guys,

I have the same breakfast without the banana. I am in Scotland and we call it porridge. We usually have it with Agave syrup and add it to the oats when they are cooking. It is slow release sugar so it’s low GI and really sweet. Much better for you that white sugar.

I am on a health and fitness kick after losing 6 stone in 80 days. I still have quite a bit to lose so will be following the workout tips. I usually row for 1 1/2 hours but am really wanting to get toned up now that the bulk of weight is lost.

Best wishes

Robbie

oh okay thanks for responding. i was just worried that i said something to make it not approved. good to know it was just a glitch. thanks! :)

Hi,

I have an idea to improve your website: when I visited your site for the first time I wanted to search one special video I had seen on youtube.com by accident and at first it was a little bit confusing that I couldn’t find the video just by typing in the name of the video. So my suggestion would be to include a function that allows to look for former workouts just by typing in the name instead of having to look for the date.
But let me tell you that I’m absolutely pleased with your site and so thankfull you do all that work and share it with people! Thumbs up! :)

I also like to add flax seed, sun flowers, cranberries, and protein powder to my oatmeal. Yum!

The banana actually makes it plenty sweet. I tried adding a small amount of honey to it and it made it so sweet i couldn’t even eat it.

That is called ‘porridge’ over here in the UK, in this case that would be porridge with mashed banana and cranberries ;) I normally have mine with honey, cinnamon and vanilla essence.

you are great at working out.a few more tips on fast meal wouldn’t hurt,’caues sometimes it’s hard to cook something that does not take more than 30 minutes.Thank you very much and have a nice day or work out.

Hi!
Great training vids btw. I just wanted to say that I wish you could publish some training videos for beginners. How to get a fit, strong and healthy body. And how to easily build upperbody muscels.

Hi,

I have an idea to improve your website: when I visited your site for the first time I wanted to search one special video I had seen on youtube.com by accident and at first it was a little bit confusing that I couldn’t find the video just by typing in the name of the video. So my suggestion would be to include a function that allows to look for former workouts just by typing in the name instead of having to look for the date.
But let me tell you that I’m absolutely pleased with your site and so thankfull you do all that work and share it with people! Thumbs up! :)

Hi, lovin you, Zuzana! Thanks for filming so well Fred.

Everything is great. Don’t worry about changing too much on the website. Leaving in the end part of this video really makes your audience feel like they personally know you better… making stronger fans, no doubt! :)

I would just add a “sign up” or “email alert and link” option to your website so that each time something (anything) new is posted, your fans can watch right away. :)

And if you ever swing through Vancouver Canada, I’ll give you the grand tour!

Cheers,
Laura

Call this recipe oatnanna 4 Zuzana j/k love it u rock guysss!!!

hi, thank you for Bananas Recipe, i like it!!

My breakfast is usually:
One boiled egg smashed with a fork.
2 Table spoon plain yogurt.
1 Whole spring onion.
Salt and one tea spoon olive oil.
One piece of whole grain bread.
Yummy

That sounds yummyyy! I’m definitly going to try it tomorrow

Ahoj Zuzko,
diky za tyhle velmi inspirativni stranky.Taky ziju v USA a ty mi to diky sve pozitivni energii a milemu usmevu velmi zprijemnujes.moc mi Cesko chybi, hlavne to nase dobre ceske papani, pratele, rodina…vsak to znas
….mimochodem obdivuji tvou figuru!!

mej se krasne

Sasa

Hello, i came across your videos by accident i guess you can say, im 26 yrs old and you have truly inspired me to be a better me. your work out videos are excellent and so easy for me to follow and i even take notes that i take with me to the gym. you are so easy to follow and easy to become inspired. Thank you for having a website by a girl for girls. Im a huge fan!!

For your banana recipe i added a couple of vanilla extract drops and it takes the sweet flavor up some. try it.

Keep up the great job you and freddy are doing, because you really are reaching and changing lifes, like mine.

Hey you guys,
Really enjoying watching you! You are really sweet… and FUN together!
Wishes for you webpage: I would really like to learn more about you guys. Like you talk about moving, why are you moving? How did you meet? Do you have jobs/ educations… What do you do – Other than work out and eat ;-) ?

Hi Zuzana,

I have just stumbled across your website and Wow! You truly are an inspiration!

I was going to join the gym about 2 weeks ago but then backed out because of the cost and the fact that I did not have a ‘work out buddy”. I find working out by myself boring! I like the idea of you making a series of DVD’s because your workouts are easy to follow and it is good that you do not need expensive equipment to get fit.

Keep up the work! Love It!
Lameese
Brisbane, Australia :)

Another idea 4 your webpage:
It would be cool if you had a “library” of all you different exercises in alphabetical order indcluding pictures and/ or videos.
EX. P = “Pull ups” and “push ups” etc.
Maybe you could also include in the description which muscle each exercise particulary is targeting.
Have a great day,
T.

Zuzana i love your website could you put more recipies like this one on your sites. I love it but need something new. thanks

Hi,
I love your website and i can’t wait ot see the new one.
I like the idea of a chat that was already mentioned.

I agree with Cythia that you should try Vanilla extract, i just started making my own. As a shout out from Canada this recipe would be tastey with a little maple. :D

Deborah
Ottawa

i love eating 2 big bananas in the morning with whole wheat bread and a glass of non-fat milk. the following week i do bananas + oatmeal and a cup of tea. there’s this difference i noticed even though the progress is not that fast but it’s satisfying.

bariatric surgery

Hi Zuzana, greetings from UK. I also have cravings, and there is that thing about me that I’m grumpy if I don’t have my coffee and something sweet in the morning:) Try my recipe, veeeery tasty and healthy. Just mix low fat cottage cheese with a bit of honey and cinnamon and add sliced banana. Refreshing and delicious. xx

I know porridge. Just leave the milk out and heat the oats in water and mix it very well (! more than 10 minutes) till it looks like theres milk in it. This is very healthy. Its good to eat this at first in the morning. Even more healthier is it, to put the oats out after cooking and just drink the oat-milk. You can also eat porridge salty.
Greetings

ahoj zuzi,tak jsem si tuhla mňamku dala dneska k snídani.je to fakt moooc dobroučký:)zítra zkusím s jahodama:)jinak po včerejším prvním cvičení se dneska nemůžu ani posadit:)můžeš mi poradit jak často cvičit,když jsem úplný začátečník???díky
jsi skvělá:):):)

Hi Zuzana and Freddie!
Greetings from San Francisco!

I have an idea on your website: design a food program we could follow, while we’re working out with you. The recipe and food ideas have been incredibly helpful, but having a food program laid out would help with shopping and preparing for the week.
Your workouts are intense and demanding, and having a punchlist of “Buy this, not that,” or a food program we could follow and shop for would be absolutely awesome!
Also, you could have an easy-to-find list of the recipes you’ve shared, in the ‘Diet’ section, as well.
All my best,
LeAnne

Ahoj Lenko,

Ja myslim ze hybat bychom se meli kazdy den. Neni treba cvicit pokazde zas az tak intenzivne, ale verim ze kazdodenni pohyb kazdemu prospiva. Jako zacatecnikovi bych ti doporucila zkusit 3 krat tydne opravdu intenzivni cviceni a po zbytek tydne nejaky lehci pohyb a pravidelny strecing.

Hi Zuzana and Freddie,
I have an idea how to improve your recipe, use big steak instead of bananas. I’m going to do it right now :D.
By the way nice website.

Duso

I have found you also by accident..too hard your workout for me…but very inspiring; I enjoy running and gym on my own time… I’ll use the bananas with bio pot yogurt on weetabix and a tea spoon of strawberry jam.have a go!! and about your website, I think that what you need is music!! So if you need any let me know and could send u some of my tracks . send me an e mail if interested…?? all the best for you and Fred Ciao!!!

Some people make some really strange comments on here, ha ha, you must have a good laugh…

My breakfast is a smoothie using similar ingredients to yours. One banana, a cup of soy milk (I cant eat dairy), handful of raw rolled oats, drizzle of honey and a teaspoon of peanut butter. Blend and drink up! Delicious…

So i wanted to search for workout videos to do @ home, with 3 boyz is hard to go to a gym. Anyway, just want to say that i’m very lucky to net into ur videos which i just found today, they seem to be challenging and challege is always good. I will try that delicious banana breakfast. Keep up the great videos.

hi people i alwayz hv a doubt, bannana would increase my tummy even i do my regular exercise can u plz do reply to my querry ,.. shalini

I’ve just recently found your website and must say I enjoy it very much. I just made the Zuzana Banana. I changed the recipe a slightly, using 1/2 water and 1/2 coconut milk. I also added about a teaspoon of honey and a heaping tablespoon of freshly ground flaxseeds. Not only is it healthy, it’s absolutely DELICIOUS! I’ll deinitely be making this again. Thanks Zuzana (and Freddie), for sharing this recipe and for all you do to inspire us.

Bob

I’ve tried the recipe and I got to say yummy!
I ran out of nuts, so I used müsli instead – it works;-)

please keep posting more recipes, I’d love to try more of these yummy healthy recipes! :)

Jenny

Can I use soy milk?

thats looks delicious!! i prefer my oats with water tho… plus i dnt like cranberrys :( but bannana and oats with a hint of cinnamon sounds so yummie i wud eat that for every meal of the day lol

I’ve made this twice now and just watched it 3 days ago.. it’s a great recipe and veryy easy!
Instead of adding dried cranberries and nuts i added frozen berries (defrosted) and it really gave lots of flavor and very yummy! :)

You lose your accent when you talk to the dog! lol

If you ever visit Amsterdam The Netherlands please send me a mail, I will be your guide..

cheers

I know this is an old post but this looks pretty delicious. I have an alternative too: one mashed banana, about 4 spoons (or more) of low-fat yogurt, sprinkle of cinnamon, 1 or 2 spoons of germ wheat, and glazed or unglazed walnuts. So good!

one more thing about the yogurt alternative i posted, the yogurt should be plain cause the banana already sweetens it up a lot. bon apetit!

I do almost the same as you,I mash one or half of a banana, 2 or 3 soup spoon of plain oats, 2 or 3 soup spoon of plain fat free yogourt, sliced prunes ( I tought I didnt like them but they are yummy ) or dry apricot, dry cranberries and almonds. I ate this breakfast at 8h and I am full till 12h30.

Here is a great recipe that I use when I have a sweet tooth:

5-6 eggs whites
3/4 – 1 cup instant oats (I use Quaker)
1 tsp honey
cinnamon (as desired)

Put egg whotes into a bowl, wisk.Then add in oats. Put into heated non stick frying pan. let sit on low until brown (like an omellete) flip and brown other side.

When it is ready (i like mine crispy)…u put it onto a plate and spread over honey. Then add cinammon.

I cut mine into peices like a little pizza. Its so yummy!

You can even add some walnuts or vanilla if ur not really trying to cut calories.

enjoy and let me know what u think

I’m lactose intolerant so I make this with water or almond milk instead of regular milk. I also like just a little bit of honey in it.

I actually eat this same reciepe for breakfast! I love it.. The only diff. is I make it with Almond milk..Mmmm..so delicious:) I just started watching your videos I love them. when it comes to working out your like a deadly weapon i can carry with me. I have done alot of workout with so called personal trainers and I have not recieved results like I am with you!!! Thank you so much:)

try vegweb.com

Thanks for the great recipe! It is a new take on the standard oatmeal. My kids loved this and I loved that I didn’t have to add any other sweet stuff to it to get them to eat it!! I added some flaz seed meal for extra fibre.

Cheers!

I think is the tastiest fruit. It always helps satisfy my sweet tooth and quench my throat…I guess cause it has just enough suger and a lot of water in it.

thank you for a great breakfast! LOVE IT!! :)

just made this for dinner : ) I love putting a tablespoon of peanut butter in my oatmeal, and its really delicious with the banana! I use jiffy omega-3 peanut butter, so its not really unhealthy. It has the same fat as regular peanut butter, but its all polyunsaturated and monosaturated, which are better fats for you! thanks for the recipe!

This recipe is amazing, I eat it literally every morning for breakfast now!! I like to add a little bit of wheat germ if Im going to be working out afterwards for some extra protein.

“banana mush”

I’m gonna try that. And the cine-apple on toast is the new hit in my house.

I use a teaspoon of flaxseed and add frozen blueberries when hot. This cools the oatmeal and makes it easier to eat faster. I also add a small box of raisins, honey, and walnuts.

I love this!! I eat it almost every morning.

Sept. 2nd 6:49 am ….I just went bananas! It was good for me too…

that was tasty and is good for the sweet tooth- thanks

This looks delicious! I’ll be giving this a try soon <3

me too Emily !!!
thank u Zuzane.. I love you :)

I eat this everytime we have bananas in the kitchen. It’s great and keeps me full for awhile.