BodyRock.TV

Hi Zuzana and Freddy,
Thanks for the advice. I don’t have any inspiring stories to share, but i’m climbing the mountain you’re talking about. I am usually just high off of life, i work out regularly, and i maintain a clean diet. Every few weeks or so, i do “fall off the wagon.” Several days go by where i can’t finish the workouts, god forbid i even attempt them, and my eating habits become a disaster. I won’t even go there. It doesn’t cause weight gain, but it keeps me from reaching my fitness goals. Everyday when i’m in one of those funks i keep telling myself i will start fresh tomorrow or next monday. But it’s important to learn the lesson that repeating this cycle isn’t going to get me anywhere. If i have learned anything on my ongoing fitness journey, it is that consistency is key. Why push yourself through all the workouts if you are just going to crash later and loose what you’ve worked for? One has to keep their goals in mind all the time. I always ask myself: would i rather have a cookie or 6 pack abs? it almost always makes me put down the junk food.

I also wanted to ask you guys something: If you are sore from a workout, is it good to push through one the next day and deal with the pain, or is it better to wait and rest?
Thanks for all you do,
Brianna :)

I discovered your videos and recorded them and started doing each and every one. I started to feel stronger, etc. But because I wasn’t coupling it with a clean diet I was not seeing the results as I would like. That became discouraging and I have fallen off the wagon a bit. I normally wake at 5 am EST to go down into my dungeon to work out ( we have a designated workout area ) but I skipped today (the bed felt too good) and I skipped Saturday and Sunday of this past weekend. I do plan to work out every day this week so I will let you know how it goes.

It is discouraging when you try to work out and stay on that regimen but do not see results as quickly as you would like. I know it is my diet and I am working hard to lay off the Ben and Jerry’s daily pint (I can eat an entire one in a sitting) and reach for the grapes, greek yogurt and other healthier options.

Hi guys!

For me, it was a big car accident that stopped me from working out. I injured my back pretty badly and I had to do physiotherapy for about a year. At first, I did’nt want to work out because of the pain and the less physical activity I did, the worst it became. Before the accident I was working about 30 hours a week as a cook to pay for university on top of my 5 classes and I would go to the gym after spending the whole day running in a kitchen hot as hell. Going to the gym was great because it gave me a chance to relax and forget about everything else. But after the accident, I lost all my strength and consequently all my motivation. On top of that there was the pain, a constant pain. So it took me 3 years in total after the accident to start working out again. At first it was really hard because I was so weak, especially the muscles in my back. It was’nt only hard physically but mentally also. I used to be a gymnist and a swimmer, so I was used to my body being able to do wathever I wanted it to do, but it did’nt work anymore. But once I pushed through this rough patch, I knew I was never going to stop again. I actually cannot stop again. And I have to thank you guys because you really keep me motivated and Zuzana you really inspire me. When I feel like I might fall off the wagon I log on to your site and I find motivation everytime. I’m sure I am not the only person you keep motivated and I hope you guys know how much you touch people’s lives. Thanks again!

Michelle from Montreal

Hey Zuzana and Frederick!
I graduated police academy about 5 years ago in the best shape of my life. I was 25 years old, I could do 24 pushups in a minute and run the mile and a half in 13:15 minutes. (I know those aren’t world record times but they are my personal best)
Fast forward to now, where I have gained 60 lbs, can’t do ANY pushups and can’t run one lap around the track without passing out. I am just now getting back into shape, mostly because I’m sick of not being able to do my job the best I can. Your website is very motivating!! I love all the stuff you guys put out and I hope you continue for many years. What I love best is this is stuff you can do at home. That being said, I had a question…If I am just starting out, how many times a week should I do one of your strength circuit programs? I was thinking 3 days a week would be good to start. And on the other days I was going to incorporate walking and gradually build up to running.
Again..thank you for your website..I can’t say that enough!

Hi guys! Glad that all is well on your end, great article.

Last summer I was training really hard, 5 km a day plus squash and fencing. I was at my peak and loving it. Unfortunately, when you get addicted and can’t balance working out, you can seriously hurt your body.

I developed a stress fracture and BAM! Just like that I went from working out 8 hours per day to NOTHING! What? Nothing? Impossible! Yeah . . . big mistake. I new I should rest, so I stopped running but fenincg? No way. Its closing in on one year later and I still have the stress fracture.

Partly from my stubbornness . . . mostly from my love of exercise, this fracture has persisted. I went through about a month of nothing and it almost killed me. My frustration level went through the roof. Running, working out, etc. was an easy way for me to channel frustrations. Losing it, was terrible.

Once a sufficient time passed, I begin a slow program (1 min run, 4 min walk X5, etc.) to get back into running. It was with the help of Zuzana’s workouts that I could really balance my cardio days with my weight days and not run everyday. Big help!

And although I may not be fully healed, I am doing much better then before and on the path to reaching my peak fitness.

Thanks a lot,
Cel

I used to diligently do steady state cardio every morning and weight train at night, all while keeping my diet strict on the weekdays. I used what I thought were the perfect macronutrient ratios to lose fat. I would then relax a little on the weekend, but never did I falter on getting started up again every Monday morning. My weekends weren’t crazy, either, so it’s not that I blew my diet each week.

After a few months of this, I started feeling fatigued and ravenous. My weight also wasn’t changing much. I started eating junk food that I craved – pizza, candy, pastries, whatever I wanted. I didn’t gain much until I started slacking off at the gym. I just lost motivation.

I was in a very long funk with random bouts of activity. Some weeks I went to the gym every day, and some weeks I barely moved from the computer except for work/school. Every time I tried my “fool proof” method of steady state cardio and weights, I burnt out quickly. I also grew to hate counting calories and macronutrients – it’s so tedious! I also gained weight and felt miserable about my appearance and lack of energy.

It eventually dawned on me while I was studying anatomy and physiology… the cardio was causing my body a lot of stress. Maybe I’m just sensitive to it (which makes sense, because I have a few relatives with thyroid problems). I started doing work outs from this website and some I made up on my own, focusing on bodyweight exercises and intensity. I still use weights when I’m in the mood. I also go for long walks, but I keep them casual.

Since counting calories, weighing and measuring everything makes me feel agitated, I stopped. It’s not worth making me feel that way. I now trust myself to use portions wisely, and I stick with mostly single ingredient foods.

Nowadays the “stress pooch” on my belly is gone, I have more energy, I spend way less time in the gym, I’m stronger, I don’t depend on coffee to get me through the afternoon and I actually look forward to my workouts. It’s nice when you’re crunched for time and can kick your own ass in just 15 minutes. I should also add that my joints feel better since I stopped doing machine cardio.

Basically, I realized that the methods I used weren’t working for my body. I didn’t enjoy them, nor did they give me the results I wanted. I’m listening to it now and have never felt or looked better.

First of all I just wanted to say I love your workouts and your website, it’s been a huge inspiration. I also want to point out the below is not a sob story, it’s just my story of why I stopped and started again :)

I’ve been struggling with an eating disorder (excessive exercise disorder & bulimia) for years now. Last year alone I spent a significant amount of time in hospital (around 4 months) where I was not allowed to work out at all and basically forced to sit down and eat all day. Prior to hospital I was working out for normally around 3 hours a day, 6 days a week, sometimes to the point of passing out (somtimes more – over the top? yes, I realise that now).

It was so hard to get back into exercise once coming out of hospital. I almost didn’t want to because of the struggle I knew I would face to not overdo it, and even now I still sometimes find it difficult to only do 30 – 60 minutes a day, 5 days a week (my maximum limit set by medical professionals). On the other hand I also have bipolar and the benefits I get from exercise when it comes to that are enormous! Bit of conflict there…

The workouts Zuzana does are perfect for me as they allow me to feel like I’ve pushed myself hard but without severely overdoing it like I used to. I’ve been working out again for 6 months now and I’m back to really enjoying it again (gotta love that post-exercise buzz)…

High school: I ran cross-country in the fall, took my freshman winter off running to study, and paid for it in the heat of Georgia for spring track. I never made that mistake again.

College: I got a stress fracture my freshman year, so I had to take time off running to just lift weights and bike/elliptical/non-impact. It was a little tough getting back to competitive running shape.

This year: I got sick and had to have a tumor removed. I fell into a huge rut mentally; I couldn’t complete workouts as well as I should have been able. After surgery, though, I used Body Rock to get motivated again and get back in shape (this was more of a mental recovery than a physical recovery)!

I have been lucky to have the type of body that can handle a lot of abuse and I can also go for long periods of not working out and I can jump back in wit just some effort and be somewhat OK.

The last few years I started hanging with a bunch of people (fun artistic types) and none of them where very much into athletics. I completely let go of my daily swimming and running routine as well as my diet. I went straight to bar food heaven, I was also drinking heavily and having a great time being creative but not taking care of my body and my mind.
Then I met a man who was a sports teacher and he was in awesome shape.
One day we went for a Sunday hike and I could barely keep up with him, that was a wake up call it was really depressing and I wasn’t about to succumb to the “Oh I am just getting old routine”.
I snapped right out of it and set some rules.
Parties happen as a reward for being healthy and not every day or as a habit.
This was about 2 years ago. It took a lot of energy to get myself back into a routine with everything, most of it was in my head.
I joined the gym and started swimming again and walking everywhere. I of course had to let go of the party crowd, I was honest to them and some are still good friends, the others I had to let go.
Now here I am in much better shape and in much better spirits. This past November when I discovered your site and all the people who follow you I was really excited that there are people who are serious about staying healthy and strong. I really have turned a leaf and have no plans of blobbing on a couch drinking and eating garbage.
You guys are like my health and happiness tribe. I have actually pushed it harder that I intended, and the results are awesome.

thanks for the insight and inspiration.

Mickela

Hello Zuzana and Fredrick,

I found your site back in January of this year ’10. I need to thank you both for posting. Its very reassuring that a person is capable of doing intensive work out routines with out the profession assistance of gyms and the equipment.

After subscribing and checking into your website almost daily, I have put together a work out agenda with your routines and have managed to schedule an early am and late evening work out. I’m always pumped to get started.

I used to go to the gym, but would feel discouraged because I wasn’t getting the results I desired. But now after following you guys, I can’t thank you enough, I feel more motivated then I ever have in the past for work outs … I really get my sweat on! ;o)

I will be using you as a #1 reference to everyone I know who wants effective results for their work outs.

Lots of Love xoxo

CC

i love this article! sorry to say that i can’t contribute to the success stories, but i sure can’t wait to here some. u see…im a college student just trying to figure things out–a lot of them! there is so much on my to do list, i can’t seem to prioritize them very well. last quarter (for college) i started kind of slow but then i was on such a good roll–working out 5 or 6 days a week and then came the final exams week! and that whole week, even though i was CRAVING a workout, i held myself back b/c i had to study a lot. and once the exams were over, i was not in sync anymore. i just wasnt in the mood. that was 5 weeks ago and im still struggling! im working out on average abt 3 times a week, which is only cuz i took a gym class for which i HAVE TO show up…im spending abt an hour or more on the computer lookin up fitness advice, motivational things, inspiring fitness stories, and every possible thing that is health related, yet im not working out everyday! i know, i just need to get up and MOVE! i hope all the stories posted here will give me that extra push that i need!!!

“The hardest you’ve ever had to fight to get back into working out?”. It was 2 years ago, I was on top of my game, I look great, better then great, i workout every day, i go to the gym or I practice rugby, all ways some thing new more exiting and harder then yesterday.

Then every thing collapse i dot hurt in a match, my right side of the body was paralyse, and my knee cap 2cm left from the right place, tnx to god i just hurt my back nerve, and i just need bed rest, 7 months in hospital, and I got skin condition on 4 month. When i got out, I lost 20kg, and look like…don’t know what, just skin and bones. When i look in mirror, I got so depress, That i didn’t want to go out from my room, i wasn’t even answering my phone.

So one day i was looking at my old pictures, and just say “Wouuuuu I REALLY LOOK WOUUUU back then”. first time i notice. So i get online and start looking for fast way to get fit. Got on youtube, watching some workouts, and listening how “Nothing god can come in one day, takes time for great things”. And then I random cliked, not even looking, because my sister was screaming, look back and just sad”This girl looks COSMIC!!!HOT!!!I must see this video”. So I start one of your workouts, I was fascinated by your abs, and I love your accent,so I go on your site read everything, watch too.

Started from your beginners workout, then i get piss because I can endure, and just stop get depress again, start again,stop,start…for month,get a hold on my head, start doing every workout you did,i even cook when you cook.
6 month later got my 20kg back,i look better then 2 years ago.

I have never ‘willingly’ fell off the exercise wagon. The only time I was ‘derailed’ was during my 2 pregnancies. I worked out religiously before getting pregnant, but then (doctor’s orders) had to stop while I was pregnant both times. I was on bedrest part of the time and the rest of the time I was allowed to walk some, but that’s it. Can I just tell you that was TORTURE for me? Believe me, I was feeling for you w/ your ‘tooth incident’!! I couldn’t wait the 6 weeks after childbirth to start running and working out again. It was SO hard…everything hurt! And then when I hit the 6 weeks point (after childbirth) all of a sudden my body was like, “Yes!!! We are back in business!” and I worked so hard every day with my kick boxing and running and strength training. So, it took a little while to get back to where I was before, but it happened eventually!

Reason I am writing this boring story is because I want to THANK YOU, YOU where my start point from that zero. I love your workouts, love that you push yourself to maximum on every workout, and i LOVE your accent!!!

TNX a lote!!!!

Hi Zuzana and Frederick,

I really love your site. It is just what I needed to tweak my workouts. Regarding this inspirational post, I can relate. I had a pre-cancerous “problem” that required 3 surgeries within 2 years that meant I was forbidden to move for a month after each one – I couldn’t do anything to elevate my heard rate. So of course I spent this time getting very fat. Then I would barely get strong enough to begin working out, work out, and be almost back in good shape before it was time for another surgery. Then I herniated a disc in my back and was unable to move for 4 months straight and on a steady diet of muscle relaxants. They had scheduled me for surgery but I insisted on physical therapy first. That did it and through small progressions (being able to walk and shower was a big deal) I am back in the weight room at the gym and off all muscle relaxants. Finally all is well now and I’ve been able to get in better shape than I ever have been. I like how Zuzana shows modifications for the workouts so that you can work up to things, which is important in my weak state :)

So for everyone out there, never give up because it’s only a little harder to fight and you can get back to where you were and better.

I really really love your site and visit it often. I have been implementing your workouts and directing friends to your site. I have been seeing some good results as well. Thank you and keep up the good work!

I used to work out super hard every morning then one day I felt light headed after my work out, it gradually got worse and 5 days later I got out of bed and fell straight down. I was suffering from really intense vertigo, which I knew nothing about until this happened. It was terrible and frightening, even just moving my hands was enough to make me fall while sitting down! It took weeks to recover through really simple position exercises but when I had recoverd I was terrified to work out again. I felt that working out had caused it and I was just fearful. That was last year and for month and months I wouldnt even discuss working out, I even hid things like my workout shoes so I wouldnt have to think about how much I hated myself for not working out. I dont gain weight but because im a model I need to be in top form and I didnt want to work. What changed it? Well honestly it was Zuzanna! You inspired me so much, your work out were more fun and your attitude is so beautiful you just glow with life and so I just did what you said and jumped in!! No vertigo to report and I feel just fabulous after only 3 months my body looks better then ever. I only wish I knew how to thank you more!

Before i tell you guys my story i just want to tell you that i really appreciate the work you’ve done with this site because not only it’s amazing but also shows us how kind and thoughtful you two are, so God bless you both.
I can totally relate to everything that says here. 5 years ago I used to work out every single day, except for sundays but it was nonstop for a whole year and so and then i started studying my major and well i didnt have enought time to go to the gym so i just let it pass thinking i could go back with the same path whenever i wanted and now it’s just so hard for me to keep up with an exercise routine at all! I just quit, every time. And i see my body and it has obviously changed and i hate that so much but i know i’m the only one to blame because i just dont have enough strenght or will to commit again, i started with the routine for beginners 3 weeks ago and i just did for a week and that was it, i made like a hundred excuses to put if off. My older sister makes fun of me because i always check out your site and all the routines but i dont go through them and she tells that by only watching i’m not gonna get fit at all and even though i laugh i know she is so right but now i just find it so hard to keep up with a routine =S

hey zuzana and freddy,

So im going on vacation this saturday and will be wearing a swimsuit. I am begging you to please give me some advice on what i should be eating these few days before to really get my abs looking as lean as possible. I am 5’7”, 125 pounds, and do your workouts everyday. I am not as lean as you yet though, and i am hoping to get there. But for now, what kind of foods should i be eating the next few days to really look amazing? Like a lot of protein, or low fat, or just smaller portions than normal.

I know this will be helpful to many people who are in top physical shape, but want to now what to eat right before the big vacation. Many people are not willing to eat everyday like they will be in a bathing suit the next, and i hope you will answer to help these people who will get dead serious right before vacation. :) thanx

lol and before your workouts, i used to do weight training. I really had to push to get myself to do the workout that day, it was a constant struggle. I hated doing it, but i would feel like crap if i didn’t. I tried to workout 5 days a week, and i would do amazing one week, but the next would be terrible. I think i would burn myself out the good weeks, and my body knew it needed rest. But since i found your amazing site, i have been able to workout everyday consistently for months. Its honestly been 4 months since i havent worked out for at least 5 days each week. I love your workouts and look foward to the new ones everyday. Its so amazing to squeeze them in early on a busy day instead of just skipping it. I never put off my workout now, thank you soooooooooooooooooooo much.

ps please answer my question hahaha =D

Funny, today I couldn’t get my motivation for a work out.. However, I will say that in the past month, Ive probably not worked out 3 days so I dont feel badly in the least. I see your point and it is a slippery slope to inactivity when you miss a couple workouts, then maybe three, and so on…

However, here is what I notice when I give my body complete rest for a day, even two (at most)… 1. I am mentally renewed and ready to take on the next work out – Im excited, not dreading it. 2. My next workout I feel stronger – more energized and 3. I’d rather have 1 really good workout than 2 mediocre work outs back to back.

Here is what I notice if I miss more than 3 days 1. my energy is low 2. I dont feel the ‘pull’ to workout and 3. it gets harder to put my sneakers on with each day.

I love working out — but I do find that if I try to hit it hard every single day then I feel like Im setting myself up for burn out – mentally and physically.

balance.

I was really active in high school running for at least 2 hours a day in basketball and/or tennis. Once high school was over with life kicked in full force and with so much going on in my life working out took a back seat. I did try a gym membership but quickly lost interest as I didn’t have a lot of direction. 2 years after that I have noticed that I have lost my muscle definition and I am getting flabby. I recently came across one of your videos via youtube and instantly fell in love. I really enjoy your workouts because it fits in my crazy schedule and seeing your tight body makes my want to try extra hard to get where you are! Thanks for sharing your exercises!

Hi Zuzana,
I have for the past 21 years worked out. For some time my routine was running 4/5 miles in the A.M. before I started work, then after work I’d hit the weights. It was hard getting up at times but I enjoyed it. My morning run began with a tired feeling but as I’d get done with the first mile I felt better. Well there came a time I no longer wanted to run and stopped. But…… continued with the weights. As time went by about a year or maybe a tad less I began to gain weight and couldn’t fit into my clothes. I won’t say it was hard but I realized that I needed cardio in my life to keep the weight gain at bay. I started to run again and the weight just fell off!!!!! On another occasion I decided to stop lifting weights for about 6 months but kept running.What happened? Doing my everyday chores like lifting laundry ,carrying groceries etc. became difficult.(even running)So I am convinced that we need to lift weights ,be it our own body weight as you show us in your workouts,kettlebells or weights AND cardio,jumping rope,interval training etc. I’ve learned alot by listening to my body ,such as how I feel after I’ve eaten and most importantly paying attention to what I eat and where it comes from. It’s a continuous learning experience and I love it! I’m 50 years old and really want to show that You don’t slow down as you age, you just get better. I can’t imagine not working out or being fit, for me not working out is the norm and I’ve never wanted to be like the norm. I really believe that the hardest part to doing anything is just the beginning,just getting started. I dont believe in “oh, I’ll start on Monday ,or next month” Don’t wait until Monday,Do it now! That being said ,we should never forget that if you put in ZERO effort,you get ZERO results. Thanks for allowing me to write down my thoughts. I love your website and your workouts.
MinnieV.:)

If I may, I would love to add to this.
I am taking an Anatomy and Physiology class this term and exercise also has a big effect on bones. I’ll put more of the subject from my class powerpoint below:

Effects of Exercise on Bone:
-Mineral recycling allows bones to adapt to stress.
-Heavily stressed bones become thicker and stronger (this is known as appositional growth).
-Bone in a healthy individual will adapt to and change according to the loads it is placed under (this is Wolff’s Law of Bone).

Not exercising or being active can and will make your bones degenerate quickly. In fact, up to one third of bone mass can be lost in just a few weeks of inactivity.

Learning this was a big shock to me, but it makes a lot of sense. In a nutshell, the more you exercise = more muscle mass. The more muscle mass you have = the more bone mass you have. The more bone mass you have = the stronger your bones will be.

Hi guys,
I would love to share my story. I have been a Migraine sufferer for about 20 yrs. I am 33yrs old,in otherwise good health, so working out for me is not always an option. Sometimes because of the medications I drink I can’t workout for days at a time, but I whole heartly believe in an active lifestyle and a well balanced diet. Especially when you drink any medications. You have to drink alot of water to filter your system. I work with my body, when I can work out I do as much as my body allows me to. When I can’t I don’t. I cook at home 98% of the time. I eat fruits and veggies and drink alot of water. When I am in a rut from the migraines I remind myself of how I want my legs to look, even though I am not fat I want to be in better shape, I want my blood to flow better, I want to be as healthy as I can make myself. That’s the mindset you have to try to make yourself believe, because as you get older it gets alot harder and you become a burdon to those around you. I dont want that for myself. And I like being athletic. I love bike riding. So this is what keeps me going. Wanting to feel good. I used to have a gym membership but I stumbled upon your website and loved your exercises. I gave up my membership and decided this was much better for me. So I thank you and your husband from the bottom of my heart.

Sadly, I have seriously fallen off the workout wagon – HARD! I used to work out daily at an intensity level of 4 (scale of 1 – 5) if not more. I had oral surgery and it took forever to recover, then I just couldn’t get back on the wagon. Now that I am trying to get back in to it I find that it is just killer! I am physically weaker and am definitely not able to do my workouts at the intensity and length of time that I used to do. Mentally I am not able to get past my barriers. That said – I cannot resign myself to a life of slothfulness and fat. I miss my muscles and my stamina. These factors are what I will use as motivation! I’ll be back to normal in no time!

hi suzana,
i love your workouts.
i used to be very active (5 workouts a week). i fractured my elbow almost two weeks ago. i’m kinda depressed for not being able to work out. the cast will come off this friday, but i’ll be on therapy for two more weeks.
do you have any ideas for exercises using your lower body only?
thanks!

Ok. Here is my storry…
I used to work out 5-7 times a week. I was a professional dancer. So I either had dance practice which always included strength training – quite similar to what you guys are doing. Or I went swimming, Inline-Skating or went to the gym. That was about 4-5 years ago. I was fit and my body looked great.
I came to the point when I feelt to old and being on stage was less fun and more work than it used to be.
So I decided to stop working. And then I enjoyed not to watch what I eat all the time and somehow ended up not to exercise at all. Every now and then a yoga class but almost down to zero.
Well how I started again – last summer I felt so bad wearing T-Shirts – my upper arms where so soft and I didn`t wear any dresses – the way my legs looked, uhh…
That is my body?! And I had some situations where I could feel that I`m not only out of shape but also I was out of condition.
I will be 30 this year and I just couldn`t allow myself to feel and look like that anymore.
You both realy helped me to get back on track! Thank you very much!
And the good thing is – after just a few weeks of your workouts in the morning – I can see that my body/muscels remember… I already feel much better and I`m looking forward to get back where I used to be.
Keep it up – you really rock!

In high school I used to play rugby sevens for a semi-professional national team, so as you can imagine I was very fit and active – doing up to 20 hours of rigorous training/exercise every week. When I finished school and moved to another country for university however, I didn’t continue playing rubgy and stopped taking part in any exercise or sport altogether. I gained weight and my fitness and strength levels dropped phenominally. Last year (3 years after leaving school) I decided to start my regime up again and only 1 year later am I back to my original condition! It has been very hard and it has required a lot of sweat and tears to get here, but now that I am, as you said, it feels great!!

Hi Zuzana & Fredrick!

Honestly I used to be on and off the wagon with exercise, but I finally started to consistently exercise after I discovered this website.

To me it used to be just about going to the gym six days in a row and then having a day off. It was so boring at the gym because you only stick to exercises you know, and you have the same repetoire of running on the treadmill for twenty, thirty minutes, etc.

I found this site and each day there is something new. Its always varied and I love that each work out has a different challenge, for some it’s about time, others it’s about how many rounds you can complete. This keeps me motivated and this is what keeps me interested in continuing the work outs. I mean most of them are short, but damn they make you sweat.

As well I found it really nice to see a real person doing the exercises who actually had to sweat and breathe hard because they were pushing to do their best. I see so many workout videos where the instructor doesn’t even break a sweat and it’s very discouraging because you think that you’re so out of shape in comparison.

All in all I just wanted to say thank you for such an awesome site. It’s been so inspiring. I really appreciate it and I hope you continue to do what you do.

Sincerely
Holly

Hi Zuzanna, glad to have you back in the thick of things and healthy.
Do you have a specific adress for us to share a story with you or do we just leave it in the comments page.

Regards,
CLaude

I started to work out when I was about 16 years old. Did some boxing, en power lifting.
Now 8 years ago I had a car crash. Could not walk for 3 months, and had to go for revalidation form over a year.
2 years a go, I fianaly could work out with weights again, end now I’m stronger than before.
It is great to be back on the track, and I do almost anything to avoid skipping a day. I even wake up 4 hours earlier if I have to. No excuse

For me the hardest thing I had to fight to is depression.

I lost my job, and I got stuck in time. Days were passing by but for me it was just the same day as yesterday. I didn’t cook, it was all about the sandwich, chips and chocolate. I think I made a huge damage to my body back then – but not in the way of being overweight – I actually have only 10 kg more than I should. Gettin’ back in shape is so much harder then staying in shape. So you’re right, missing a day or two, or even a week – it’s ok. Just don’t miss a month, a year or more like me – it’s far more frustrating!

Last year, in the summer, I started to workout a little. I knew I can’t start just like that, it had to be in small steps so I won’t hurt myself.

Today I’m working out with you Zuzana. I’ve downloaded lots of workouts from the internet, and then I found your website, and it’s more than enough! So, thank you for that, thank you alot!

Pozdrav :-)

Hi Freddy,

that is all true and you are right – on the other side I’m missing the important aspect of regeneration in your advice (generally througout your web). Of course, eating well and good sleep will help but when you work really hard several days in row, you just need to get some rest to allow your muscles to store “energy” and prepare for bigger task (and this can take even two or more days of doing literally nothing). While pushing harder and harder when you are tired can be just frustrating and is not for any good. Anyway, your web is very motivating and i like the diet tipes and workouts a lot! :) Thanks!

oh my gosh! I got in really good shape before X-mas 2006. then I got pregnant and got a little bit furious because of my good work that I’d done on me. I got fat of course, and is just now getting back on track, thanks to you and my friend/trainer:)

love your work! because if I can’t get out of the house to walk, run (with my dog) get on my bicycle or to the gym, I just simpley go to bodyrock.tv and to one of your works ;) hihi never give up!

THANKS FOR EVERY THING!;*

Yesterday I was really thinking about this topic. I did one of those brutal six pack workouts and in the middle of it, covered in sweat I had an unicredible happiness attack :) My thoughts were- why the hell am I torturing myself so much, I am totally crazy but I love it!!! and I smiled the last 2 rounds :))
I have never been on this level of exercising in my life. Since Oktober I have been following your workouts and am fitter than ever. And this is all thanks to you guys!!!!
I don’t know how long it’s going to last, but have no intention on cutting down!! So there is my answer – find something you really like and stick to it, if you enjoy it enough you won’t quit…

I was pretty athletic back in college, until i started getting tendonitis on my right knee from too much basketball.
I stopped exercising in order to give my knee a rest, but every time i tried to get back into shape the pain would start again. i saw various doctors that offered various remedies from pain killers, to surgery, to “just live with it.”
I tried to live with it, but it was affecting my active lifestyle, from driving, to running, to training my lower body. I got tired of the chronic pain, so i gave up working out, and focused on grad school. Without my routine workouts to keep me together, everything came crashing down, my school work suffered, i put on belly fat, and i started expecting more for less in everything in life.
Finally i decided that i was way too young to let things go. Why can’t i rehab my knee myself? Why can’t i formulate a healthy diet that works for me and is cheap? Why can’t i have six pack abs after college? I put my mind to getting back in shape, set my goal of a leaner less bulky build than i had in college, and healthy eating for cheap.
I then found this site which has been a huge inspiration. Quick effective workouts, which have me pushing myself hard than i ever have. My knee is alot better now, but it still hurts when i do too many squats. My favorite exerciser is the burbee to jump. Thanks guys.

I found it hard when i was pregnant with my son to get back into exercising. I had planned after being overweight with my daughter and getting real trim after that I would continue to exercise through my next pregnancy. I then had a miscarriage after going for big run (doctor said there was no link) and got pregnant again soon after, but could not bring myself to exercise out of fear.
Then after he was born though c-section I had 6 weeks of nothing and then had to completely start form scratch.
Stomach muscles cut to pieces and all my strength gone.. it was so disheartening.
Its still hard now as he is 2 years old knowing that I’m only just getting back to where I was.

I guess I am one of those who went from loads of working out (and a nice body too which I was pretty happy with) at this time I was going by inlines about 30 km two-three times each week, I was also going to gym, strenght training with heavy weights and only one or two muscle groups each day, also doing cardio on gym, my all time favourite Body Combat, but also some others. I did also walk 1-1½ hour speed walk about 4 times each week… So I did a hell loads of working out always had one rest day though and I felt amazing.
What happened…
I moved together with my boyfriend having quite a hard time finding a new gym also started a new work where I no longer worked part time, but full time… But also had bad working hours… However, I still managed to work out moderately and kept it up pretty well. I was mostly doing strenght training and Body Combat at gym. So this was a small step back, but it wasn’t that bad, I still worked out 3-4 times every week and I got help from a personal trainer. However, for about 3½ year ago my real falling down the mountain started.
First of all they removed Body Combat, which was like a god in my life, I loved it so much. This made me a lot less motivated to go to the gym, I still went there for strenght training, but in periods, I never kept it up well. Shortly after this about 2½-3 years ago the gym owner decided to sell the gym, forcing me to change to a new gym. I found a new gym, it was allright, but I had a hard time going there. I was almost not working out at all for nearly one year! Also missing my yearly trip to the alpes for skiing made me not even forcing myself going there.
However… After this it starts moving forward again, I gained a lot of weight, felt terrible about myself, and I made myself a goal on new years eve (I never give promises, but goals) I will get started again with workouts, at least two times each week. So I did :) I was bored about it, since I didn’t really liked the gym, but I went on a few classes… After september I also booked my trip to the alpes and decided to build some muscles before going, and after I am home again, I will start getting some fat off!
So I started pretty heavy strenght training and started to work out 3-4 times each week. I also had a program I was following, 3 weeks of the same exercises, then change, was built up especially for skiing and some other sports.
After this week of skiing I lost a little weight (I always do on those trips) eating close to perfectly, going to bed early, getting up early, and at least 5h of skiing every day.
I got home again, and took a few days rest, only walks! Can tell you my legs were in bad need of some rest! I still had a lot of weight doing this skiing, about 15 kg more then needed! And now it was time for the journey to start loosing weight… First thing I had to do was to find a new gym, where I could enjoy going… And I found one! They have Body Combat classes :) Also, as christmas present I recieved a nike+ kit from my boyfriend meaning I am starting to run! And probably most importantly, I found your site!
I am now on a pretty good way back, I’ve lost about 6 kg (nine more to go) working out about 5 times each week, sometimes 6. I am not feeling terrific yet, but I am slowly getting there :)
I also started the 30 day challenge that Zuzana had earlier and I am now on day 23 and feel no cravings whatsoever for bad stuff, I will probably just go on after but might add some wine and ice cream^^ Just have to not overeat, just a little :)
Also, my working hours changed, so now I actually can go to gym almost everyday if I like!

I will never drop down the mountain again, it’s terrible standing down at the bottom of it and looking at yourself and asking yourself “how could I let this happen?”

I also want to thank you for a fantastic site! You guys are great :D I am telling everyone that want a boost with getting going again to visit it, and yes, I am doing every single workout you put up! Have to do a few things easier for myself though, but sweating like a pig after every single one!
Thanks a lot, and sorry for wall of text ;)

Hey Zuzana,
I was just reading your article…i was just thinking about this one time when i had to quit with my workouts…i used to run the 200m and 400m and i was going crazy with my training and i managed to reach a good performance but then for some reasons i had to stop for almost 6months!!!yeees 6months!!!thatss looong!!i was feeling sick,dreadfull not being able to workout at all…but then when i decided to get back on track,it was horrible…i had lost a lot of strenght,i was out of breath!!its been almost 2years now,n i have still not managed to run like i did before….but your workouts put me back on track!!! :) even though i don’t run anymore,i still push as hard as i can to keep fit!!n that just reminded me that i’ve seen a quote at the gym that will never make me quit my workouts again
”for all those who have the guts to pick up weights n put them down again and again day after day,victory salutes you and give you one piece of advice…NEVER QUIT!!!” :)
well the weight lifting can be referred to body weight :)
but thats a good quote!!!! keep it up!and you r a real inspiration!

hi zuzana & fredric
iam really a huge fan . i always follow up with ur workouts but the problem is i convince myself i hav no time . iam a medschool student iam busy but also i hav time . i was doing workouts at home and go to the gym , but suddenly i stopped . also i was going on restricted diet … i left it i dont know why ??????
these days iam depressed and sad all the time .
i wanna ask zuzana :
should i do workouts everyday and its duration ,and about routine we should begin with the warm up then the workout
also i have a problem ….my muscles are weak i cant do the push up well what can i do …..?
i wish to see ur comment ….
thanks

Good Article =)

About 4 years ago I went to water sport holiday. I was then only doing fitness once a week, (now I do like 3 to 4 times) so I wasn’t used to the intensity of all day every day activities. When I came back I tore my hamstring…It was very very painful…I was out for months with the pain. I couldn’t stand, sit or lie down without feeling pain in my leg…I then about 2 months later did a 100 metre sprint and I don’t know if I tore it again or what happened, but I found it very difficult to walk…

Anyway to this very day I can feel the pain when I stretch my left leg…it feels almost like my left leg is slightly shorter than my right… I just wish I’d done more stretching back then to minimise the pain now…

Oh well.
A lesson well learnt.

Hi Zuzana and Frederick,

I was really fit just before Xmas, 2009, even the weight was coming down (finally). Could leg press the whole stack, bench press – started at 10kgs, in 12 weeks was at 60kgs. Another leg press machine up to 200 kgs (not bad for a middle aged female with a bad hip and knee).

THEN I broke my little toe 6.1.10 and could not exercise for 6 weeks. Totally lost the plot, put on all the weight I lost – stuck on couch eating and feeling sorry for myself.

Only just started back at gym this week. I can still do the leg press stack, BUT had to drop the weights for every other exercise – I have lost my strength and cardio is a joke (the extra weight makes a huge difference).

So, back to the drawing board and slowly start to build myself up again.

I reckon I am now behind by more than 6 months.

I stopped working out for 18 months after my mother died in 2007. I moved in with my sister, and her husband, and just kind of lost the will and desire to work anymore. (Before that I had been working out for over 5 years) I finally moved out from my sister’s house, and bought my own. Shortly after I decided, and promised myself I would start working out again. The first couple of times I got back into it, I over did it like the stubborn idiot that I am and threw up in the sink. I have been working out ever since, and keep trying to push myself a little harder each time. I am 28 years old now. Everyday I don’t work out it feels like a wasted day. I am sure you feel the same way Zuzana. Love your videos, and keep up the good work!

Ian, Orange Park, Florida

Hi Zuzana,
i think i overtrained myself last week because i’m really determined to get fit and loose weight…i have strenght when i workout,i can see that but i also went for a run twice last week ,and on sunday after 1 hour from my workout…so i didn’t feel very good ,but i’m not giving up at all …i did only hard workouts of yours as in 6 workouts,i do your workouts daily…and i have a really exhausting schedule yesterday i went to one of my universities where i study at 11 and i got back from both universities after i finished at 8 p.m. i was so tired….but i did my workout the 18 min S&M i didn’t quit…tell me how to refresh myself…my body,my muscles are really burning for a week…

so glad your back!!!!:*:*:*(kisses)

Dear Zuzanna,

First of all, I would like to congratulate you and your team for the wonderful website and work! I think my boyfriend can back me up in the compliments, since I have managed to workout at home well and efficiently on the days I couldn’t go to the gym. That brought results to my body that were unbelievable! And the results reflect on my mental health, too.

Well, let’s get to the real point for this comment.

I actually have two stories to tell.

1) A few years ago I had an accident and had a big injury in my leg, so I had to walk on crutches for 2 months. I used to do sports and exercise everyday and was a very active person, but had a bad-ass sweet-tooth. Because of the stress of the accident I started eating more sweets and didn’t burn them, as I used to. So you can imagine the result. I was studying and so spent the whole day sitting down, and I would be driven by car to school and back home and nobody would let me do anything that required moving a lot. Plus, my house has stairs, so I would be in the same floor all day long. After those 2 months only one pair of jeans would fit and I felt flabby and depressed.

The hardest part was to start over, because I didn’t have any resistance and still was recovering from my injuries. I would get tired easily and be very hungry after a mild workout, so it took 3 to 4 months to balance it all again.

But with persistance we can get there, and I was young so it didn’t have any lasting effects – except for the big scars.

2) A few years after this accident, I had a bunions surgery to both feeth – on the inside and outside of each foot. It was during a Christmas holiday, so I wouldn’t miss college classes. This time it couldn’t even put my feet down for two weeks, because it hurt so much. I even had to go on a desk weel chair to the bathroom, because to walk on my knees was impossible. to help things out, it was during Christmas, and – have I told you i have a bad-ass swett-tooth? – oh my God I really had to control myself, or else I would be obese in no time!

The feet recovery wasn’t very long, but I it was slowly progressive. For 6 months I couldn’t walk on heels or workout at the treadmill. I could only use the step machine and the ski machine. It was difficult to lift weights because you use your feet a lot to get balanced, and I only realised that by that time.

The only way I found to not have my fitness all messed up was to be really mouth-controlled. I had to make myself follow a strict diet for almost 8 months. By summer, thigs improved because i started swimming more, which was good for my feet.

Well, these are my “sad” stories, which fortunately turned out well. I atually have been improving because I realised the potential of working out smart and well, and especially the importance of frequent workouts.

Nowadays, I try to workout everyday, whether at home or at the gym, or even at the beach.

Thanks for your help with this last part!!
Best regards

rita

Hello,

the article aboce is absolutely my problem but reverse. That means i do sports since 8 years – constantly. Just when i was sick i made a break but i think the longest break a had was 3 days. Right now we are building a house and it is very difficult for me to give up exercising. On this point my boyfriend do not understand me. But i’m scared of put on weight. I do sports every day and this is hardly manageable beside house building.

Greetings Barbara

Hi Suzana and Fred,

I think I could tell my story, what was the hardest thing I ever done in my life and I see it as a biggest challenge so far.

I was teenage girl, very athletic and active, when I found out I have issues with my thyroid. I was put on the bed regime for a quite long time, I guess 4-5 month, I was home schooled and I was stopped from any kind of activity, even climbing downstairs was a huge danger to my heart. My metabolism was medically slowed down till my hormone level were normal again. After half year I started to go to school (in that time I gained around 17 kilos). it was shock to me: my thyroid is damaged, my metabolism is down and my weight is overwhelming. In that time the easiest way seemed to lose weight was an some kind of ED, so I started with anorexia than went to bulimia, lived with them about a year when I realized that nothing is happening and I can’t reach my goal. The only way was to accept my new myself and live with it.

I’m not teenager anymore, lot of years pasted by, after lot of struggles, depressions and stupid decisions I found the healthy life style. few years behind doctors gave me permission to incorporate some fitness in my life. I started from walking long distances, than power-walking and than little by little started going back on to my old regime. So I’m working on myself: on my mental condition and my physical appearance. I know I have a lot of work to do, but I’m trying (:

I believe those were the hardest 7 years in my life. Those life challenges teaches a lot about you and people that surrounds you and you can’t give up.

P.s. Thank you both for all that hard work u r doing (:

Thank you for sharing this, it’s a huge motivation for me. Coming from a family with a history of bone problems, it feels great to know I can do A LOT to prevent it or at least put off those problems for myself!

I’ve always loved to workout! But I started attending college, and I hardly worked out after that in dedication to my school and having fun on my free time. Yet, I still took more hours per semester than I was allowed in order to graduate earlier, and worked at the same time.
My last semester was the most memorable one. As a science major I was full of challenging advanced courses. I took a total of 23 hrs and had two part time jobs (my day started at 6 am). However, among these 23 hrs I took a 2 hr Modern Dancing course, which I feel like I owe so much for helping me manage my stress and keeping mental stability to keep up with the incredible amount of information thrown at me daily, and having the inner strength to work till 11 at night, and study after. I was incredibly exhausted from not pausing through out the entire day. More than physical, I was mentally challenged and fought myself daily to not give up, and always thinking not to be weak because people around the world have more difficult things to handle. I needed the money and I needed to graduate. If I wasn’t in class I was working… My only time to eat was on my way to either or. I was inspired to workout again in the busiest time of my life because of that one course though. I was challenged in a different way (previously just academic), and I realized how much I was missing out. The outcome was great! I got all A’s and two B’s from the nine courses!
I took a semester off (this spring) for the sake of pausing and taking things in, I’m about to start my masters in a couple of weeks, but I have been dancing few times a week, and doing these workouts as well. I hadn’t felt this good in a while. This website however, has provided the number one tool to keeping me going and motivated!
Thank you, Zuzana and Frederick!! :)

Hi guys,
Fantastic to see Zuzanna back in action!!

I am a personal trainer in the south west of England and in my early twenties, whilst training to be a fitness instructor, I battled with Chronic Fatigue Syndrome. As you can imagine, it was a huge effort to keep up my own training and keep motivated and active in all the fitness classes I had to instruct. As a result from all the physical demands, my condition deteriorated and I went from a strong,lean 13st down to 10.5 st in less than two months!!
Training will always be part of my life, but it was not until I started to LISTEN to my body that things started to change for the better.
I worked out when my body FELT like it and rested when it had had enough. During the first phase of my rehab. I used to rest for up to 4 minutes between sets and use incline walking intervals for my after burn at the end of a session. This was always done in an empty gym, as the pressure to “perform” as an instructor was massive..
Slowly but surely, I began to gain strength and after a battle with the condition for an amazing six years, I entered a local Marathon and completed it in a reasonable time.
My advice to anyone reading this, is try as much as YOU can. Concentrate on what you have ACHIEVED and not on what you can’t yet do. Your body is an amazing machine and it WILL learn and adapt. Once you get the wealth from your health there will be no stopping you!!!

I must also congratulate you both on how you deliver your fitness knowledge. I have been in the industry a long time and have seen many training systems come and go. The way you apply interval training along with strength conditioning and functional movement is first class.

Zuzanna, you are a truly awesome example of how STRENGTH training can make the female body elegant, jaw droppingly gorgeous and feminine all at the same time!!

Wishing you all the best for the future and I hope all your future plans and ambitions are fullfilled.xxx

Regards, Matt.

Check out the Workout Archives for ideas.

Hi guys!
About 5 years ago I’d go to tha gym everyday, I was working in a store morning and afternoon so I used to go to the gym at lunchtime, EVERYDAY. I was really fit, but one day I can’t remember why, I fell off the wagon.
Since then, I was never motivated to get active again. I lost everything, my strength, my physich… everything. Two years later, (not related to the excercise or the lack of it)I got really sick and I got diagnosed for Multiple Sclerosis, there was a time when I couldn’t hardly walk, and that’s when I thought “I’ve lost 2 years of working out without any reason and now that I want to I’m not able to workout”
Two years after the diagnosis, I started to get better, so I started taking dancing classes, and I felt reeaaally great.

But it wasn’t until now when I really got the motivation to start working out again. I’ve been following your workouts for 3 months now and I can’t believe how nice it feels and how fit and happy I am. But it’s been a week since I did my last workout… I’m feeling a bit lazy and I don’t like it! I’m still going to dance class on Tuesday and Wednesday and I’m going to pilates class on Monday, and I don’t feel like I’m loosing any strengh, in fact, I think I’m fitter… is that possible? I can see my arm muscles better than a week before… Could it be something like my body is getting advantadge since I’m not working out everyday, to get regenerated or something??

Anyway, I’m going to do my workout now =D
Kissss!!!

Debbie.

Hi Breton – thanks for sharing your story – it is very inspirational!

That’s very sweet Sabrina – thank you for your support :)

That is a great story Stefan, thanks for sharing with everyone!

Congratulations Stefan, that is very inspiring!! thank you for sharing.

Hi Sharon,
If you are doing my workouts only 3 times per week then make sure that you are moving and active for the rest of the week. Over time you can progress up to 5 – 7 short workouts from my collection a week. Diet is very important component of the process of getting fit so if you need help with your diet, spend some time to read through the diet section. Good luck!

Ahoj Zuzi and Freddy,

I never gave up for several months, but also I have never workout everyday like you. The worse for me was to gave up for several weeks when I was very busy at school. My feelings were like I knew that one hour will not kill me, but on the other hand I wanted to use that free time for sleeping or tiding my place. Its sounds silly I know.

What keeps me going is my friend (sparing partner). We go for jogging 2-3 times a week and I try to follow you great workouts. I found sparing partner the best solution for me, because we plan it and even I think that I could skip it, I will not- she is waiting for me outside so I have to go :-)If I could plan your workouts the same way as jogging, it would be much easier. The worse thing about it is always to start.

So finaly my recomendation is to have friend with who you can exercise.

It’s much easier for me to get back to working out on a regular basis than to getting back to healthy eating. My eating habits actually drive my work-out inspirations because I’m a fast oxidizer, and if I eat tasty but forget to work out, I easily gain extra and get angry with myself. So, to eat the foods I like and have my cravings satisfied every now and then, I exercise regularly. Of course, I try to eat healthy most of the time, but can’t say that I’m really succesful. My brain hasn’t clicked in that direction yet.
I don’t claim it’s the right way to be – but it works for me. Why not?

Thanks so much for this post. Prior to October 17, 2008 I weighed 242 lbs on a 5 foot 9 inch body. I would go to the gym and bike or walk – never really sweating or actually working. I thought that was all I could do. I would play at weight training – but could never really find the right system. I even had a trainer but still my eating is what sucked.

I started changing my diet and in my workouts, I started small – rowing, minor circuits that my husband had set up for me. I then needed to change gyms as I had outgrown my little gym and needed more room. My husband found your site for his work, he trains police recruits, and told me about it. I love your daily workouts. I used to be stuck doing the same routines every other day with some variety thrown in on off days.

Now I look forward to your routines – take those and tweak those to meet my needs. You have inspired me to reach beyond what I thought I could to do and try new routines, exercises and moves. I think the people at the gym think I am a crazy person because of how hard I work at your routines!! I love it and want to look like you when I grow up (even though I am older than you :D – Happy Birthday by the way!)

I am now at a healthy 20% body fat, weigh 158 lbs and am working on getting down to an 18% body fat. Not bad for an almost 39 year old. I feel I am in the best shape of my life and FINALLY am a good role model for my students (I am a high school teacher) and for my own kids ages 11 and 6!!

Thanks so much and keep up your awesome work!! You really are an inspiration to me as well as so many others!

Jen

hi!!!!!!!!!!!!!!!!!I M FROM ARGENTINA AND I SEE EVERY DAY YOUR WEBSITE AND Y LOVE IT YOU ARE ONE OF MAY BIG INPIRATIONS SENS A HAVE MY BABY 9 MONTHS AGOE AND A TRAI EVERY DAY TO DO YOUR WORKOUTS Y FINALY A SAW RESULTS THANKS PLEASE CAN YOU SEND ME MORE ADVAISES FOUR DIET!!!!!!!!!!!!!!!!!!!!!!! Y M TOO A TEACHER IN A GYM

hi ZUZANA!!!!!!!!!!!!!!!!!I M FROM ARGENTINA AND I SEE EVERY DAY YOUR WEBSITE AND Y LOVE IT YOU ARE ONE OF MAY BIG INPIRATIONS SENS A HAVE MY BABY 9 MONTHS AGOE AND A TRAI EVERY DAY TO DO YOUR WORKOUTS Y FINALY A SAW RESULTS THANKS PLEASE CAN YOU SEND ME MORE ADVAISES FOUR DIET!!!!!!!!!!!!!!!!!!!!!!! Y M TOO A TEACHER IN A GYM

Hi Zuzana!
I love your website, and I stop by it almost every day to check out your new workouts and articles.

Five years ago, I was very fit. I worked out daily, weighed my food, never drank, and had loads of self discipline and confidence. However I was in a nasty car wreck on the way to university one sunny morning, and although my injuries weren’t terribly serious, it really put a damper on my workouts. Since then, I always found a bit of an excuse to skip working out – my studies were more important, I missed my friends and family and wanted to go see them (and of course, I ended up eating and drinking when I was visiting them!). After the car accident, I received some insurance money, and promptly used it towards breast enhancement. Which pretty much ended my working out. I was sore from surgery, and very much caught up in school and socializing. Luckily, I didn’t gain too much weight (5-10 lbs) but I primarily lost all of my muscle tone and cardiovascular ability.

Anyways, five years later, with my degree completed, and a well established career, and I’m also finally single again (yay!) I have found the self discipline to get back to where I want to be.
I joined a soccer/football team, I do your workouts 3 times a week, in combination with running and lifting weights as well. I haven’t had a drink in over a month, and my diet is very clean.
Maybe time was all it took! :)

Thanks again for all your amazing workouts, and the great inspiration!

Emily

Hey everyone! Here is my story :)
I was literally addicted to working out about three years ago, for the wrong reasons. I wanted to be skinny, and I did anything for it. I am 5’0″, and I weighed 110 lbs, and cried everyday because I thought I was fat. I then hit a plateau in my workouts and actually started to gain weight!
I got very depressed and started to hate myself very much. After a year of not working out, I decide enough was enough, and started back into it. I ran, did P90X, tried yoga, but nothing was sticking with me. Until you and Freddy.
Your workouts inspire me everyday, and I love the change up. I hear daily, how good I look and how far I have come. I feel like I will not plateau because everyday is different, and its easy to do everyday because its not that long. I still run (because I love it), and now I workout to be healthy, not skinny.
I have to work on my diet a little more, because I love sweets, but for the first time in my life I am happy with myeself, because of you!!! I talk about you to people like I actually know you….Oh Zuzana does this, Zuzana does that….you are a wonderful woman :) Thanks.

I think my comment is still in moderation so I will wait and see if it pops up. Seems like there are still some problems with the site.

Zuzana,

I am what you would call gym rat and have been for 20 years. I love to lift weights and maybe throw some cardio in afterwards but when I found your website that all changed. I have been doing a 600 rep creation of my own for the last 30 days and am now in the best shape in years. I have even concidered cancelling my gym membership because of the intense workouts I have been having at home. I have lost 15 pounds and also improved my diet, all thanks to your workouts and website. Thanks!

Usually when I start working out, I just can’t stop…I am addicted to the feeling that you have after each workout: feeling of pride, confidence, wellness…Sometimes. I just want to workout every day!
Before I was working out 1h30 4 to 5 days per week. I felt great after each workout but did not have much motivation before as I knew I would stay 1h30 in the gym!!!
So I lost my motivation and stopped completely for 1 month. The first days I felt so bad, big…But I got used to that and could not start working out anymore. I think that when you skip your workouts for a week, it is really hard to start working out again. However, when you start again your routine, it is hard to stop. I wish some people who don’t workout could start once to get this post workout feeling that makes you want to workout the next day. However, even if I soemtimes want to workout everyday, I impose myself to workout 5 days a week. It increases my desire to workout ;)

I’ll be travelling for 2 weeks in july and I am a bit worried that I won’t be abl eto keep up with my workout and eating habits. Actually it stresses me a bit. However, with your workout, I know I can do them even if I am travelling (vs. when I was going to the gym). I may don only 3 workouts per week, but still it is better than nothing.
I’ll bring my precious little notebook where I have written all your exercises and your time!

Hello to Zuzka, Freddy and everybody here.

It’s great to see that almost everybody has his/her ups and downs during the life and I was no exception. Let me tell you about a few things in my life which have literally changed it.

I was about 13 (9 years ago) when I started realizing I’m not that nice and slim as my girl – friends and boys pay more attention to them than to me. I was trying doing some sports but everywhere I came I felt really shy because I thought everybody must think I’m dumb and gawky. So it never took me too long before I left.

Later on, when I was sixteen (on high school), I started to feel and look even more horrible, so I started to work on that during the summer holiday. And I really managed to get quite fit and lose enough kilos so that everybody told me in the next school year that I look now really good and everybody was praising me and I felt so good about it, that I…stopped the routine, started overeating again, subconsciously probably thinking I don’t need anything more to be happy in this life. But there I went again.

This repeated few more times, but every other attempt was less and less succesful, I stopped believing I can do this. This was time I realized I need some big help, ideally very big kick to my bum. And I got myself one: It was about a year ago when I arranged an examining meeting with a plastic surgeon in matter of discussin a liposuction. These days it is quite safe so I wasn’t hesitating too much, on September 2009 I got rid of 4400ml of fat in hour and a half. It was incredible pain afterwards and I realized that I’m glad its behind me on one hand but that I don’t want to screw it up not even one more time on the other.

Now I was unable to do any excercises for about 8 weeks, so I at least adjusted my diet. First week was absolutely the worst pain ever in my life, but that’s probably what I needed to wake up. As soon as I was able to, I started to hit the gym. I was starting to get very regular at that and I really felt the willpower that could keep me there forever, I was starting to get very fit, and then, right before the Christmas – it must have been some kind of swine flu – I got so sick I couldn’t do almost anything. I felt like I would cough my lungs out of my body and sky-high fever. It took me one week to recover from this. Then, instead of Christmas, I had so much work because of the comming examination period on the university that I didn’t have time really for anything. I had to manage all the exams in 2, maximum 3 weeks because I was about to leave to one semester exchange studies in the UK then.

So when I got to the UK, I had been one and a half a month wihout any excercise. Luckily, marketing works here very well, and it was one of the first evenings when a women knocked on the door and offered first visit in a fitness center for free. Of course I agreed. As I loved the fitness, I signed a four month membership contract, which was pretty expensive, but it really made me going there. What’s more, I got my fitness level examined, and in some points I was horrified. Not only I had almost 30% of body fat but I was also dehydrated, my resting heart rate was 72. This was 3 months ago.

As the fitness center was really great, I went (have been going) there 4-5 times a week, the classes are really perfect. But as I knew my stay here won’t last forever, I decided to take look for something I can do at my home country as well. At my home country I have a situation where I study, live and have a boyfriend in three different cities so it’s impossible for me to sign a contract at one fitness center. I know you now expect I’ll write here I found bodyrock.tv and have been happy ever after but sorry, that’s not the whole story (I appologize it’s so long btw, it’s my life story anyway:). Actually I found the Women’s Running magazine, which was so enthusiastic that I took up running a month and a half ago and I love that so much ever since that I signed myself for a race and I have a training routine already planned for whole summer ahead:)

What’s the role of Bodyrock.tv in all of that? You give me incredible motivation and when I return home and this perfect gym membership will be over, I will start the workouts to keep up the body-pumped muscles which I cherish so much and never want to lose them again.

One thing which literally changed my diet for good here in UK is how everybody pigs out on such disgusting craps! There are fastfood leaflets everywhere and they seem not to know unprocessed food at all…This made me realized I never want to end up like that so I make no excuses anymore. Such a pizza or a pasty is not even a treat – how could I treat myself with something that damages my hardly earned body? Now I have BMI at normal and lowerng it (as well as fat percentaage) and my rest heart rate is 52, which is athletic zone, just after 3 months.

Although it seems that you haven’t participated in this very much, Zuzana, believe me, I couldn’t manage that without you, even in terms of the future. You as a person and your body are the most inspiring things for me.

Thank you so much.

Sorry and thanks for that long reading.

Tereza (Pozdravovala bych tě z ČR, kdybych nebyla v UK:)

Hey ZUzana- great motivation for me. I have been working out for a long time and I dont have any weight to lose and am already pretty thin but i am wanting definition in my arms and a firmer toned butt. I get frustrated because i dont see any results. I am stronger but how do I get the definition in my arms like you? I eat a clean diet but you are so lean and there is hardly no fat on you at all. I have read your diet articles but do you eat lots more protein than carbs to keep so lean. Please let me know. I have worked so hard for the last 2 or 3 months and it is coming down to the last month before my 20 year reunion and I just can’t believe I am not seeing the results I have been working so hard for. Do I need to keep doing weights or should I just do your workouts, right now I am doing both. Thanks for anyones help.

God Bless

I’m curious as to what your measurements are? Can you do a video on it?

My biggest ‘drop-out’ was after the birth of my son. Because he was a hyperactive child and a poor sleeper, and working-out was the last thing on my mind. A decent sleep was all I was thinking about, but in absence of any outside help – babysitters including because our three bullmastiffs were veru protetive of the child – that was near to impossible.
My son grew, and one day I realized that the problems that kept me from working out don’t exist anymore, instead I was trying to justify myself for not going for it, trying to find a reason why not. INstead of getting back to exercising to gain more strength and tone my muscles, I got back to smoking, and it took me a long 6 years to quit this bad habit once and for all.
Every now and then I would walk up to my wardrobe and scan through my clothes that were no longer a ‘perfect fit’ for me. It was not that I got fat and ugly – I lost almost everything I gained but for 3 kilos, but fat, as we all know, and weak muscles weight less. I was no longer statuesque.
Then I came across Billy Blanks’ taebo routines, and that’s what really kicked my ass. Step by step I got back into regular working out and has been keeping that up almost non-stop for 5,5 years now (my son will be 7 y.o. in May). Of course, I dropped out a couple of times but for medical reasons, and one month was the maximum.
Somehow, the older I get, the fitter I want to be because I want to postpone that ‘old age’ as long as possible.
And inspiration is absolutely essential, especially when the results are not so pronounced despite the effort. That’s my case: I’ve been exercising with you for almost 6 months now, but I only gained, hopefully, muscles. :-) I can’t change my diet radically but I’m still trying!
Thanks for kicking me in the butt every time you post a new workout!

Hi,

I’ve started doing your workouts recently for a few weeks now. I’ve become a huge fan of this site. It is true that when you start working out and then you stop working out, when you try to resume again, your never at the same workout level your were at when you stopped. The longest I have been out from working out is probably about 2 to 3 months at a time, but thankfully I have resumed my workouts again and im back to doing them at the same strength and intensity as before.

The thing also to keep in mind is that you can workout every day doing the same thing and you MAY feel that you are in top shape, but your really arent,—you hit a PLATEAU.

I’ve come to realize, that even though i do a lot of cardio and weights at the gym, I myself have reached a plateau. When I first started doing some of the bodyrock.tv exercises, I though i would whiz on by but I realized that while I’ve been the same thing everyday by body has become accustomed to it. Working out is fine, but its also good to change up your routing to prevent from getting bored and hitting a plateau in your fitness regimen.

I was never huge into working out, I wouldn’t say I was ever at the point of “my peak”, but beginning a work out regimen is hard for me. I’ve struggled with anorexia for a significant part of my life and only in the past several years have I really overcome that. My eating habits have become very healthy but I have always, since getting over my eating disorder, been afraid to start working out because when I do it’s almost like it triggers that in me. I feel the need to begin working out for longer periods of time, every day, or watching how I eat more closely. It’s very hard for me to work out and not get that experience. I have to force myself into the mindset that I’m not doing it to be thin or look good, but for my personal health and the want to be stronger. That, not motivation or a lack in physical strength is the biggest thing that has kept me from working out in the past. Now though I feel, knowing this, helps a lot so that I can work out a healthy way and not let myself fall into any bad-habits.

I’ll try to make this short…

I’ve always been active. I grew up in the hill country playing tag outside, climbing trees like monkeys, and walking/running/biking everywhere. I didn’t watch much tv growing up because I truly enjoyed being outside. My mom and dad were awesome with my brother’s and my diet. We always ate protein, veggies, fruit, and drank milk or water. I got seriously into distance running in high school, and I was even ranked highly in the state in high school.
When I got to college, I kept up with running, just not “professionally.” In April of 2009 I discovered your site while looking for advice on how to do the splits. At first I would just look around and admire your physique, but then I decided I could attain what you had and I started working hard for it. I did your workouts, plus my own, and started eating healthier. I was looking good…

And then the downfall…
I went to visit my boyfriend that summer and he took me to a pet store (big mistake.) As soon as I walked in, I saw this precious bunny. Long story short, I brought her home with me to live in my apartment. We had a blast together and everything was so fun. I would spend so much time with her, just playing, and taking care of her. I stopped working out from August 23rd (when I bought her) to October 5th when you started doing your Daily Workouts. I had never taken that much time off in my life! Before that, I had always had a six-pack, firm, toned quads, and I had previously built up my arms more than ever. I knew that I was spending too much time with Belle (my bunny) but I would always feel guilty whenever I left her. Along with dismissing my workouts, I completely ruined my diet. I felt so soft and gross that I didn’t even bother to care about what I was feeding myself. My body was out of control, and I had never seen myself like that. As the days went on, and I got softer and softer, I felt less and less like working out because I was already so far gone. Every once and a while I would get the urge to go workout, but then I would think “nah, it would be so hard now, and I don’t want to leave Belle alone.” So I would neglect the workout once again.

The turning point…
I remember looking at your site one day and saw that you were moving to Malta and were going to start making Daily Workouts. I thought “No way, for free? That’s it! I’ll do it!” and I got up from my computer that night with full intentions of keeping my promise.

Your Daily Workouts changed my life…
I had never thought to workout in my room before you. I was always taught that you run outside, or workout in a gym, and that was all. You were so great to tell us that you can workout anywhere! It might seem like it should be common sense, but I guess, from personal experience, it’s not. That first workout was just perfect for me. It was challenging and yet short. I decided to workout in my sports bra (like you) and some shorts. I figured, it would be cool to watch the transformation as it happened. (And it was.) Every day I looked forward to your workouts and your advice. I was having a blast! All with Belle hanging out right beside me (sometimes in my way lol.) I started to feel like myself again as well as look it. I did everything you said to, and I remember the exact day that I felt like I surpassed my previous body. It was over Christmas break and I had gone to sleep in a sports bra and some p.j. pants. My brother had given me the Eat Clean Diet book as a gift, and I read it cover to cover in about three days and immediately started. I remember waking up and having that great morning stretch in bed. I ran my hand over my stomach and thought “Holy crap, that’s hard!” I had my six pack again, but better than ever!

Bottom line….
If it weren’t for you two, and this wonderful, excellent, motivational, informative, amazing site, who knows where I’d be right now? You made it so easy and fun and I cannot thank you enough for giving me the information that changed my life. Every time I receive a compliment on my body, I give you two credit. I look at your site every day (it’s my homepage) and I can’t wait for the next “brutal”, “torturous” workout.

Hi Andreea,

Are you taking an active rest day? If you push yourself as hard as Zuzana and Frederick do you probably need a couple in a week.

I’ve old injuries which slow me down just enough not to be burned out. That is why I only do three of Zuzana’s workouts in a week If I did 5 of her workouts in a week I’m shot the next week for anything but very light exercise.

In a strange way they can be a bit like a triple-shot of espresso for someone who has never had a cup of coffee in their life. 8-)

Sleep and active rest is just as important as eating right and correct form to protect you form injury and illness.

Take care,
–Chris

Hey I love your site!

I was a competitive gymnast and I worked out 5 days a week for 5 hours. I quit when I was 15 and I stopped working out completely. For some reason I thought I would look the same as I always had (I started gymnastics when I was 5) and after a few years I realized I had gained 20 pounds and could barely do 20 push-ups. I felt like I didn’t want to exercise anymore because I had been doing it for my whole life!

It’s been five years since I quit and about a year ago I started doing strength training and running. I’m slowly getting back to a fitness level I can live with but its frustrating not being able to do things I used to take for granted, like 3 sets of 10 pull ups (which sounds crazy now). But I still can do handstands and some tricks. The hardest thing though is diet because I used to eat all junkfood all the time because I just burned it off during gym. Your blogs about food are really helpful Thanks!

Rachel

I’m the same way
I’m a committed runner and when I stop running, I feel like crap, and when I stop lifting weights, everything feels tougher throughout the day.
I love Zuzana’s workouts because she has a weights section and her interval training is fantastic :)

Hey Freddy and Zuzana,

I will share my story, for your amusement. A few years ago when I was in uni I was a “gym junkie” – I used to work out 4-5 times a week, and I was pretty fit (but not completely, because I didn’t used to watch my diet… :s)

Anyway, then I got married and I got a full-time job, and my husband would complain about how busy I was…and so 4-5 times a week became 2-3 times a week…then once a week. And then we bought a house and moved to a different suburb and I cancelled my gym membership altogether, to “save money for the mortgage”. Stupidest line of thought I have ever followed in my entire life (and I’ve followed some VERY stupid lines of thought…)

Fast forward 12 months, I had packed on something like 12kg and was just nudging the scale towards obese (yick!). Six months ago, by chance, I picked up a free one-week pass to a local gym. I finally worked up the nerve to go down there and use it, and gradually started getting back into it, one or two workouts a week. And holy cow, did that first weights session hurt! I couldn’t walk for days.

I have now just completed a 12-week (3-month) challenge at my gym. I have been working out 5 times a week, dropped 9kg, and am even fitter than last time I went to the gym. But the road back up has been LOUSY. My body has not given up it’s laziness willingly. I’ve had hives from all the stress and exercise, dermatitis from all the sweat, my knees ache all the time, and now my digestive system is giving me grief because I ate ONE small scoop of ice cream 2 days ago. :s

The moral to the story is, if you are towards the top of that fitness mountain, do whatever the hell it takes to stay there, because you do not want to have to climb that sucker again. Not ever.

Cheers,
Rain

Hi Guys,

I’ve cut and pasted a reply I wrote on a previous topic on this site since it also applies this topic.

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

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

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

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

Addendum: I now only follow Zuzana’s daily workout routines 5 days a week since February. I slacked off for 2 weeks in the beginning and 10 days in April. I’ve found a way to hold myself accountable, I post a remark and my workout time on each daily routine and if there is no new routine to cover five days I do an old one. So far,since posting my results I’ve not missed a single workout. Though losing weight was not the focus when I started with Zuzana, I now weight 128lb compare to 133lb in February.

Love this site. Thanks Zuzana and Frederick for providing this outlet, I am much in awe of your kindheartedness.

Hi Zuzana & Freddy!

I must say that sometimes I feel like such a slacker after reading other people’s stories, however, knowing that my days of laziness and no exercise are in the past now makes me feel better. As such I would like to share my story and thank Zuzuana, Freddy and all the wonderful members of this community for their comments and amazing attitudes. I don’t think I would be where I am today on my fitness ‘mountain’ if it wasn’t for this site.

My journey back to being in shape and feeling great actually only started a few months ago when a post on an internet forum led me to this site. As a busy University student living on my own I had let a lot of things go and had had to adapt to an incredibly busy lifestyle. I worked 40 hours a week and took night classes so I could support myself, pay rent, eat, pay for school etc. Without a car I relied on public transit to get me everywhere I needed to go, unfortunately this tediously prolonged my already very long days. By the time I would get home (often around 9 or 10 PM) I would be exhausted and hungry. I ate dinner at ungodly hours, stayed up too late so I could at least digest and would get up and do it again the next day. Needless to say exercising was the last thing on my mind when I had any free time.

After about a year and a half of this lifestyle I realized it had taken it’s toll. I noticed that clothes fit a bit differently and that I didn’t have the endurance I had once had. I had been so active during my high school years, I had played on the soccer and badminton teams, I had even competed at the provincial level on the long distance track team. What had happened to that girl? Well, I knew exactly what had happened, the question was, what was I going to do about it?

For a few months I tried to start being active again but found it hard to stay motivated. Soon after life threw a huge curve ball at me which resulted in my becoming unemployed and eventually making a very big, life changing move complete with all the stresses that came with these things. Once in a new home and new country and with a lot of free time suddenly available I had no more excuses and, as if it was meant to be, I stumbled across this website. At first I had a hard time being consistent, I even stopped following the workouts for a few weeks, but I picked myself up and got going again. Since that hiccup I have been consistently doing 5 workouts a week and I am LOVING IT!

When I started your workouts, Zuzana, I could only do a few push ups off my knees, after one month I could do them off my toes and now I can do them on one leg etc.! As silly as it may sound, this is huge for me and something I always wanted to accomplish but never thought I would be able to. I have found so much inspiration and so much power I didn’t know I had in me by following your site and I can’t say thank you enough to both you and Freddy for what you are doing.

Thank you so much!

Erica

Don’t put off tommorrow what you can do today!

Zuzana & Freddie:
I just want to say that I came across your website in March of this year and I am so excited. You don’t know how much you have inspired me and motivated me. I am 47 years old and had been feeling sluggish, tired, and unmotivated to do anything. I am usually gardening, decorating, and exercising and was not doing any of these things b/c I just didn’t have any motivation and I guess I was somewhat depressed. After finding your site, I have been immensely inspired. Even though you are much younger than I, you have made me feel like I can do anything as long as I put my heart into it. After 3 children, I lost myself. I love them dearly but have realized recently after viewing your site, I am not doing my family any good if I don’t take care of myself and don’t feel well and healthy. Since I have started exercising faithfully every morning at 6am, I never felt better. I set my alarm for around 5:15am and I usually wake up before that b/c I am afraid to lose a workout. I have showed my family and friends your site and workout program and they are amazed. You are such a sweet person. I am also Czech (American born) though but I can relate as my grandparents came over here from Europe and I have a strong background in the Czech heritage. Thank you so much for your site and for reaching out to people to live a healthful life. Your site is wonderful and I visit it everyday. Your are such an inspiration. Freddie’s articles and intellect in physiology and diet are wonderful. I do have one question, at my age and many years of running, my knees have a tendency to crack and pop. I don’t want to let this hold me back from exercising. Do you have any advice? They don’t hurt and actually it seems to help as my muscles are getting stronger and I don’t seem to be putting a lot of strain on my knees as in the past b/c of the strength I am building. But can you give me any advice and have you experienced anything such as this? Thanks so much and keep up the great work.
Graciously, Susan

A year and a half ago i had a wonderful baby girl. Although i am sad to admit it, while i was pregnant i ate what i wanted, when i wanted…BIG mistake!! I came out of the pregnancy needing to lose about 50 pounds!! After months of not exercising i decided i needed to get back into it. I told my boyfriend, who is a Sergent in the Marine Corps i wanted to start running with him. WHHOOOOOAAA was in in for a surprise. I had never really run before and the first time i did it with him i wanted to die!! (He most definately used his loud, demanding Marine voice on me!) But after a few months of yelling and screaming at him I was able to run three miles for the first time in my life. Now exercise is one of my top priorities. Although sometimes i do not get to do as much as i would like (I am a full time college student and mom), I always fit exersice in there somewhere.
This site is wonderful for those of us who are very short on time! I do not know what i would do without you guys!
thank you

Shannon Daytona Beach, Florida

I’ve never radically fallen off the wagon per se but I have gone through periods of exercising less or in different ways. For a while I ran religiously every day except sundays and did some weight training. It didn’t feel like working out if I wasn’t running, and I loved spending time alone on the trails. Then I had a bout of IT band syndrome, so I couldn’t run without experiencing debilitating pain in my knee. I started biking 6 miles to and from school and weight training, and even though my IT band issue resolved itself, I couldn’t get back in to running. I just wasn’t that motivated any more. Then I moved back to my home town, still couldn’t get back in to running, didn’t have anywhere to bike (I live a mile from my school so it just seems pointless even if it’s not) and didn’t want to strength train at the gym. Then I started taking a boxing class 2X a week which in turn got me interested in body weight workouts and doing the ones on this website. Even though I’m in great shape I still feel like I’m slacking because I’ve stopped running and biking.

Hi all,
First, THANK YOU SO MUCH, Zuzana and Frederick. You’re both so wonderful.
Let me tell my story too, not really that exciting but it’s about workouts too when you wanna start, or when you stopped and wanna go back being active again.
As I can remember, I don’t really workout but I do walk a lot (because we don’t drive back in my country). I started being motivated when I started reading articles about fitness and health and how to workouts help our body. I bought a lot of workout videos before I found good one. I did workout 5x/wk for the whole 1 year back in 2002 – 2003 until I moved to america. In short, I got busy here, working 2 jobs from 8AM to midnight and sleep only few hours. I totally stopped workout out – there’s no time. I did try but ended up stopping it again. Tried to get up early to do workout but didn’t last. How could I if I went to bed past 4AM and gotta go to my full job at 8:00 am? Crazy. I believe in workout because I felt good when I was doing it in 2002 and people noticed my body got firmed and toned. America’s lifestyle is SO busy but I am really trying to back to being active. Besides that, it’s REALLY hard to go back when you stopped! I need to motivate myself again. Until this year, on January 1, I gave ultimatum to myself, I GOTTA start or be FAT and get more FATTER later be sorry. I started walking during my lunch break. I am not doing anything else but walk. There’s time I don’t want to walk but I forced myself. Though, I felt lazy, I still walked. How I did it? I pictured myself in my head, I’m totally HUGE like a baloon. I hate that thinking. Ok, move on. I think mid January when I saw your workout in youtube. I got hooked up and went to your bodyrock site. I tried some but still my body still not ready yet. I just keep reading your blogs and watched every movements you did to your workout. After 2 or 3 months of straight walking for almost an hour a day monday to friday, I did Wii EA Sport for 6 weeks challenge after my day time job. I also started your workout during my lunch break monday to friday too. I also did your NO SWEET CHALLENGE. I beat you there. :P I managed not to eat sweets for straight 30 days and until now, I got used to NO SWEETS. :) Thanks you. I’ve done my wii 6 weeks challenge but I’m still doing your workout during my lunch. I feel bad and my day is not complete, if I missed it. Thanks again.
My advice to whoever wanna go back to be fit again, TRY TO START! Start with the movement that you can do and stick to it no matter what. DO NOT try to go on hard. You need to teach and train your body ‘again’ from the bottom. Start gradually. Try something that works for you. In addition, start reading a lot specially from this site (www.bodyrock.tv). Read all the comments and you’ll learn from it. It’s very motivational. Listen to your body if it’s ready for a hard workout.
OOopps! I guess my post is VERY long. Sorry! I’m just excited being a part of this site…because this is MY BESTFRIEND. :) Frederick and Zuzana, I can’t thank you enough. :)

I had been working out daily for 2.5 years consistently. I lost 70 lbs on my own at home program. My marriage (which was a mess) finally ended. I stopped. I literally halted. My daughter has Autism and requires a lot of attention, I fell back into taking care of her and literally went to a ZERO workout program.

I started coming out of it slowly…simply doing short walks. I gained back 20 lbs :( and have now lost 10 of them! I started being realistic about my life situation and my reality to workout smarter not longer. That’s why I love BodyRock! I make similar workouts and the effiency is priceless. I needed to just learn how to get rid of my idea of perfectionism and use the little time I had for explosive workouts.

So I am back standing after falling flat on my face! I love it.

Ciao Zuzana,

first of all thanks a lot for your website and nice mood you are always transmitting to all of your readers.
this article is quite about me! the situation is that i am living in the middle between my home and all other world – every two weeks i travel due to my job and life. Last two years i was trying to find the way to keep working out every day – card in fitness club in my city, yoga cources, pilates and so on, it didn’t work. I was working hardly every one or two days in gym, but then leaving home i was totally out + changing environment and food was making me really unhealthy. Then coming back start again and it was killing me.
I never had goal of having fantastic body – this is now really impossible, but for me sport is just way of life, part of the vision of healthy and happy person. In february i started to have idea “sport is always with me” and found your website, so now i am able to workout every time and everywhere – if i don’t have any time or circumstances for gym i run on stairs in hotel up and down, push-up on balcony or at least do 15 min of pilates when i am absolutely dead.
thanks god there is no addiction to junk food, mostly because i am working many years in restaurant industry and cook well. but your system of 1-2 hands works for me perfectely!
So right now i’ve just came back from 3 weeks traveling, also after 5 days of terrible flu. Other time it would be disaster, but thanks to you and Frederick i noticed that i didn’t loose very much shape and can do your new workouts and push more.

That’s story. Wish you all the best and continue your blog – that’s fantstic job! be happy and healthy!

Hi,

I was in good shape having my perfect weight and my body was having great result (thank to my husband who is a personal trainer) I was so happy. I was going every day to the fitness doing 1hour or more of circuit training.

Then I was being ill for a week. When my illness was over I try to start again my daily training but there started the problem, I was less motivated to go to the fitness and at the end I only went twice per week to nothing. There is never just one problem that comes alone. So the problem of the food started too. I started to eat too much and less well than I usually did.

I stayed about a month like this, finding excuse for not going to the fitness and complaining about my self feeling miserable. I was even ashamed to show my self at the fitness knowing that I had take some weight and I wasn’t in good shape any more.

And bingo I find your website, I saw you giving advice on workout and seeing you in such a good shape make me have a click.

So I’m on the road again more motivated than ever.

The most difficult thing I had to do was regulating my food again. But I’m fine now hitting it hard than ever

Now I’m mixing your workout with those of my husband and I’m doing well. I’m even doing a new sport its call Brazilian Jiujutsu and I love it.

So a big thanks to you.

Hello,
thanks for the lovely comment :) Zuzi and I also sometimes have knee pops and as long as there is no pain or discomfort it’s ok :)

Hi,

I started working out about 2 years ago (Im 27 now) and began running everyday, some days are bigger slices than others. I did that for a year and felt pretty good but moved on into the gym and did that for about 4 months or so and my results varied. I wasn’t pleased with the machine cardio and started looking up youtube videos for fitness advice. Finally came across videos of Zuzana and couldn’t believe how amazing she looked. :) I was truly inspired and found myself right here at bodyrocktv. I don’t go to the gym anymore and do all my workouts at home, goodbye gym fees.

Lately this hayfever is making me feel down in the dumps and I’ve been doing less workouts than usual. The last 2 weeks have been slacking at the most I know my strength as depleted some just because of this fact. My diet is a mix of good and bad, pizza, burritos, chips, then soups, then veggies, fruits, and juices not exactly a planned diet. lol I really want to eat good and feel awesome again. I need help with eating right, which seems to be the hardest for me. Thank you for being here for us guys, love ya!!

Hi Zuzan :) I’m from mexico, I’m 19 years old, I was overweight and so I was a bit depressed …well, I have been doing exercise for 2 months, I’ve lost 6 kg and 7 cm in my waist and I’m size 7 and it fit me a little baggy… You’re my inspiration. The first time that I saw your abs I said omg, she looks fantastic… different but awesome…I mean the most of the girls that do exercise are kind of extra muscle and I don’t like…but you’re slim and brawny at the same time and I love it…Thanks Zuzan for all your workouts…keep on please !! xoxo

Hi Nicole,
Zuzana read this out loud to me and it made us both feel really happy – we are so impressed with your success – congratulations and thanks for your support :)

My story started last year when I had a baby…I hired a trainer last September and lost 10 lbs in 3 weeks! She was getting me to do plyometrics, sprints, lots of cross fit workouts- actually the workouts you have on here are so similar to the ones I had been doing. I was so excited to get out of my fat jeans. I was seeing progress! But then, as it so often happens in life, I got thrown a curve ball….
I got a stress fracture in my foot from doing all of the jumping and running. I was in a cast for 2 months and was so depressed. I wanted to continue to do my upper body at least, but I wasn’t consistent. I find it so hard not to use my entire body, especially my powerhouse legs, in a workout. The cast is off and I am clawing my way back. I have lost all of my muscles and endurance. It is so slow. I can’t run or jump. I can bike , so I need to start again. Making every day count, even a day like today where here in Alberta Canada we had a surprise blizzard and I am tending to a sick toddler and it’s the last thing I wanna do….I need to make today count! I am going to try to find a workout on here that will be easier on my foot. I love your website Zuzana, I can’t wait to start jumping around again and really doing your full workouts :) Any other suggestions you all have for dealing with a stress fracture??

My only problem that strays me away from working out is school especially during finals week when I am trying my best to study and get good grades and pass. Working out is the last thing because mentally I am exhausted. And I know the biggest downfall of students is trying to keep awake so they eat or down a lot of coffee (I dislike caffeine) so I try refraining from those and eat healthy snacks and drink water or juices. As I am in the midst of finals week, I do try to keep active however it is hard, ha ha.

I never used to workout before until I started gaining lots and lots of weight all of a sudden, it was so strange! I think I gained about 15-20 pounds in a matter of 3 months. So I made a plan that I would eat better and start a workout rountine…it took a really long time to see results because I just became hungrier as I began to workout. I decided it was time to kick it into high gear by limiting what I ate to under 800 calories a day (completely unhealthy) and exercising for a long period of time..I dropped an incredible amount of weight and obviously suffered the repercussions.
After some months, I started eating better and got back to a healthy weight….then I guess my body missed food so much that I went overboard and got back to the same weight as before..Ever since then my metabolism is completely shot so I began to do these intensive cardio routines and got to where I wanted to be.
I realized that my weight will forever yo-yo if I dont start eating right. I can workout for hours upon hours but it’s my diet that will hold me back from reaching my goal! If i can accomplish that and continue with your workouts I KNOW I’ll see results! Easier said than done right? You’re such an inspiration and i’m so grateful for your workouts that keep me motivated!

My father is in the Army and from a very early age he instilled in me the desire to be physically fit and take care of my body. I was only allowed minimal tv time (and to this day I still don’t enjoy watching tv), my daily calorie intake was closely monitored and he made sure I followed a well rounded diet. He always pushed me to get outside and enjoy and active lifestyle.

All through high school he helped motivate me to stay physical. I started every day at 4am to do a 2 mile run and then a 30-45 minute yoga routine. I made sure that I had P.E. every day by enrolling in my school’s aerobics class as well as the weight lifting class. Outside of school, I played volleyball and soccer on teams and regularly played football with friends. I was also addicted to the video games Dance Dance Revolution and Into the Groove (DDR and ITG).

After high school I moved to Texas with my high school sweet-heart (who was going to school to be a physical therapist) and we continued our extremely active life-style. We regularly ran the hills around the neighborhood and had a little mini-gym in the house. I was always tall and thin (5’10″ 135lbs) with great muscle definition, low body fat and a high metabolism.

Well, to make a long story slightly less long, in the winter of 2007 I found out I was pregnant. While I was extremely happy (and also scared out of my mind) this pregnancy completely changed my life. I had always had high blood pressure and lordosis but carrying a 5 pound being in my stomach made all my medical problems even worse. I was forbidden to work or work out and was put on bed rest for the duration of my pregnancy. My doctor put me on a high calorie diet because I wasn’t gaining weight at first and that worried him.

Needless to say, after 8 months of highly fattening foods and zero exercise, and having a kid I was really out of shape. I was discouraged by the way I looked and felt. I was exhausted and not sleeping because I was up all night every night with the baby. Once my doctor gave me the okay, I tried to start working out again but I couldn’t do ANYTHING I used to do and fell into a nasty depression.

Almost 2 years have passed since the birth of my daughter and I have tried at least 14 times to get back into the swing of things. Every time I tried I would get discouraged by my sudden ineptitude and quit. While I never really gained any weight, I lost a ton of muscle, gained a lot of body fat and lost a lot of my confidence.

About 2 months ago, I stumbled upon a video of yours on youtube. I took one look at Zuzanna’s amazing body and something just clicked inside me. I have been doing one of your exercises every day since then, modifying some of the moves so that I could actually do them. I was surprised by my sudden determination and after just 3 weeks and 2 days I saw results. I’m still a work in progress and some days I really have to push myself to do your work out. But I’m not going to let myself give up this time. Once it’s done I feel so much better about myself, have more energy, sleep better and am just all around a better me.

Thank you for creating this site and for helping me find the motivation I needed to get my life back on track. ^.^

Great motivation – thank you for sharing!

I grew up a dancer then got into aerobics in the late 80′s. I was always active and weight was never, ever an issue for me. I started weight training back in 2005, then entered a few figure competitions. I had a lot of fun. Then, a love from the past, someone I wanted to marry, came into my life. I worked a lot to pay off debt, and he worked evenings, so in order to make my finances and my relationship work, my fitness suffered. I’d come home, take a nap, then get up when he got home to spend a few hours with him. Then I went back to bed for 4-5 hours. We turned out to be incompatible, but I was still in financial commitments to pay off debt, so the heavy work schedule and changes at work added stress to the pain of my failing relationship. I only found solace in eating ice cream, and whatever foods that “comforted” me. I gained weight and was (and still am) at my all-time high.

Motivation is hard – my true love is a total disappointment that only a shattered heart would question. So, I look to programs, message boards, pictures of people in shape to keep me interested. So, I’m guessing, this is the hardest I’ve ever had to fight – a strange new world of extra weight, my true love gone, and self-doubt.

I look at pictures of women like you, Zuzana, and study your bodies, your workouts, your muscles. And I think of what will happen if I don’t eat well and exercise – it is more terrifying to consider giving up control of my body to a hospital employee – than working out and having a good body. One perk of having a body like yours – or even like I used to, is I have tons of size 2 and 0 clothes in my closet that want to be worn, and I can put away (actually throw away) the few size 6′s I’ve allowed myself to buy.

I also look in the mirror and see a pretty face – she deserves a great body, and to be and feel healthy. Does this really have to be a “struggle”? I can label it as such, or I can label it as easy. Because being healthy and not hurting is easy, isn’t it. :-)

Thanks for asking, and letting us post.

Hi,

Thanks for the reply,i do eat right and have an active rest day …is very hard for me to lose weight, my body is used to being active and i had strenght before but so little comparative with the one that i have now from zuzana’s workouts….i have slow metabolism,i eat right as in small portions and drinking plenty of water no junk food or sweets…but is very hard for me to lose weight but at least i see results as in strenght and resistance in cardio when i go for a run…

take care!

Hey guys!

Keep up your inspiring work! It’s really nice to hear your perspectives about staying on track and how important it is. I’ve been working on a documentary about it for a while and it’s really hard to show people how important keeping their momentum is. It seems like after people feel like they’ve had success, they get a little too confident in what they know, and they very gradually let things slip… and then before they know it they have really slipped!

I have been told I’m crazy or too extreme and I don’t understand how hard it is for people, but really I am trying to help them understand that the hard part is getting back to where you were when you had your momentum… and I don’t want them to lose it.

You inspirational workouts and posts will help so many people. Thank you for your daily insights!

Someday it would be great to hear your stories about how fitness really transformed your lives too…as I’m sure it’s a really powerful one.

Have a great day!

Steve

Hi guys-I am always inspired by dedicated trainers like yourselves and to that I say thank-you very much. I have been training now for 20 years and the only serious lay off I’ve had was in 2003-I was severly injured in a recreational football game. It took 12 months to regain full mobility and activity. The doctor put a scare in me when he said that I might walk with a limp for the rest of my life. That turned out to be false and I am in better shape now thanks to hard work applied consistently.
I never really seem to lack motivation for fitness because I enjoy the “doing” not just the results.
I would like to comment on one of the pitfalls of fitness-It should not be the “only thing” in a persons life. It is something we do,not the sum total of what we are. I think people get too carried away and thats why when they miss a day or 2 they panic and the whole thing collapses. If people focused on fitness as a tool to empower the rest of their lives they might realize that missing a few workouts means….nothing!!! Just pick up where you left off. To me there is nothing more boring than meeting someone new and then the only thing they want to talk about is exercise!!! Balance in life is the key!! Keep up the good work.

I have been lucky to have the type of body that can handle a lot of abuse and I can also go for long periods of not working out and I can jump back in with just some effort and be somewhat OK.

The last few years I started hanging with a bunch of people (fun artistic types) and none of them where very much into athletics. I completely let go of my daily swimming and running routine as well as my diet. I went straight to bar food heaven, I was also drinking heavily and having a great time being creative but not taking care of my body and my mind.
Then I met a man who was a sports teacher and he was in awesome shape.
One day we went for a Sunday hike and I could barely keep up with him, that was a wake up call it was really depressing and I wasn’t about to succumb to the “Oh I am just getting old routine”.
I snapped right out of it and set some rules.
Parties happen as a reward for being healthy and not every day or as a habit.
This was about 2 years ago. It took a lot of energy to get myself back into a routine with everything, most of it was in my head.
I joined the gym and started swimming again and walking everywhere. I of course had to let go of the party crowd, I was honest to them and some are still good friends, the others I had to let go.
Now here I am in much better shape and in much better spirits. This past November when I discovered your site and all the people who follow you I was really excited that there are people who are serious about staying healthy and strong. I really have turned a leaf and have no plans of blobbing on a couch drinking and eating garbage.
You guys are like my health and happiness tribe. I have actually pushed it harder that I intended, and the results are awesome.

thanks for the insight and inspiration.

Mickela

Oh please DO share your creation! I’m always curious for ideas!

Hey there!
so here is my story : I did Karate for like 7-8 years, like all my childhood and beginning of my teenage. so I was in pretty good shape, that added to the fact that i also played soccer and well i was a kid so i just loved to play outside. But then I quit karate, it was getting too tough. too much pressure. so I have my black belt 1 dann, but do not deserve it anymore.. I am now 19 and totally out of shape.. it’s a shame really.. i regret quitting but mostly i regret having a body that can do amazing things..!
So I really want to deserve my belt again, maybe show my face again at my dojo, and you are helping like A LOT so thanks so much for all the tips and inspirational videos & site ^^

Hiiii :)
just wanted to say that even though i wasnt really an athlete like you were (i did karate intensively for 7-8 years and then quit at 14 and stopped working out at all), i SO understand what you mean when you said
“For some reason I thought I would look the same as I always had and after a few years I realized I had gained 20 pounds and could barely do 20 push-ups.”
and that it’s frustrating not to be able to do things you took for granted.. thanks for sharing that, it helps, reading something and feeling like it’s exactly what you’re feeling..!

I’m slowly trying to get back to a fitness level I can live with too, so i hope it’s going well for you :)
take care, izee

This site is the one and only site I look forward to checking every day! I think the two of you are awesome for sharing your knowledge with people and not sugar coating things. Our bodies are meant to be fit and lean and active not overweight and sedentary! Your message is one I hope more and more people hear.

What I love about your site is that you make working out fun and challenging. I had never heard of a Burpee until I came across your site and doing them seemed like something I would never be able to do, but I have done them and they were fun to do. Some of your exercises looked so hard and so out of my league, but doing what I can and working my way towards a higher level has been motivating.

I ordered my gymboss timer and just as soon as I am done typing this I am going outside to workout.

THANK YOU!

Oh yeah…my story! I was always an active person before I wasn’t (LOL). I liked moving. I loved dancing, hiking, swimming, vollyeball… but then one day it all changed. I got married had kids and got lazy. Why is that the path many people follow? I stopped being active and started down a path of couching and eating badly. I went from weighing 120lbs to being a whopping 200lbs. I felt horrible. I looked horrible and I felt there was nothing I could do.

3 years ago I started working a job that was very physically demanding and I slowly started to lose weight. I was still eating badly, but I was no longer sedentary. In one year I went from weighing 200lbs to weighing 150lbs. I ran my first of 3 5k’s the following year and then suddenly I hit a wall. I stopped running and slowly the weight crept back up. My eating habits never changed, which was a huge part of it. 1 month ago I had a health assesment and weighed 176.2lbs. Since then I have been working out daily (or doing my best to) and I have been eating very healthy (trying to cut out sugar and eat whole fresh foods only) and I have lost 7 pounds.

Your site has been a great help with all of this! Thanks for the encouragment to get healthy and stay healthy!

I just wanted to eat ice-creams, but you know what? Not anymore! hehe After I saw your new workouts and your super-duper-extra-fit summer body- there is no way I will do it! No way! :) Just wanted to say- thank you for motivating me!! When I look at you I now that everything is possible and everything matters. No matter if it’s one missed workout or another pack of crisps or ice-cream…1+1=2 and then it changes into more and more and another extra kilos and then you look at yourself in a mirror and ask yourself: “Why?” We need to stop this repeating circle of bad habits. Yes, these are only bad habits that we can fight over! And then feel happy with what we have achieved. If you can do it, I can do it, as well as everybody else. Everybody here. As my Nike’s tank top says: JUST DO IT!!

It’s really inspiring to read all these stories. My own?

I was a keen cyclist and walker. However I have a son who’s pathologically messy. I spent 6 hours clearing his room, one day then went for a ten mile cycle. That night my leg went out from under me. Bursitis of the hip was diagnosed and rest. The rest and medications meant that 30 kilos piled on, taking me from 60 (I’m 5ft 5in) to 90 and I was in agony. This was April 2004.

It continued like this for two years. Walking was painful, pilates even more so. Then the doctor said look at the amounts you eat and eat what your body tells you, not what people think you should eat.

So I did. I listened to my body and ate what it said I should eat, losing 10 kilos in a month, without doing anything extra. over the next 6 months I lost another 10 kilos. No more pain and I looked great when my brother married in May 2008 and I was one of the bridesmaids.

The rules I have for eating causes a lot of friction with my family (I eat when I’m hugry, eat slowly till I don’t feel hungry, then stop) because they don’t understand it or why I like working out, but I just let it wash over me. It’s my health and my future.

Xmas 2008, we all got flu and I put 10 kilos back on with not working out, but when I recovered I just eased back into exercising, until I was at my peak again. It was hard – week three was a killer – but I knew it would be a short time to feeling fantastic again. I’ve got my measurements back to where they were in 2008. My weight is different because I’m more muscular.

But my body does what I want it to do – fantastic things.

Thanks for this community and thanks for helping inspire me and others.

Im so amazed at your energy. I just started back working out ! My biggest problems are my muffin top , lower abdominals and inner thighs. Do you hav e a workout that focuses on these 3 in a single work out? Do you recommended any specific exercises for me ? Thank YOu and keep up your progress and with helpping me and teh world feel better about ourselves!

I was at the top of my sport. Playing as I dreamt I would.
Suddenly a trip outside to the country, bad diet got in the way. When I came back I got a problem with my knees since I was playing as before. But my body had grown bigger.

Since then going back to the sport, another injury minor as the first one, getting back on track, loosing my job, getting 6 to 8 months of no exercise…

Now I am finally back on track, trying to reach the place where I was before that trip, trying to get a bit closer to the best players of the world.
All those pounds lost, and a waist that still needs to get smaller. Are some of the things that encourage me, but altogether that fitness and game mountain top, getting there is what keeps me going, and keeps me training harder every day.

I was always active since 5 yrs old taking dance classes. Grew up with an active family. Started cardio and weight training in high school, and have always tried to stay trim and healthy ever since. During college I walked everywhere(no car), took buses, and had 2 jobs waitressing, and was always on the move.

My activity level plummeted after I started my current career which involves sitting all day long, and then even more so after I bought my first car and started driving everywhere. My mental desire to stay fit plummeted after I became deeply depressed because several close members of my family started becoming ill at very young ages. For 15+ years it was a mental struggle to try and stay healthy myself, being faced with so much sickness around me. The sadness and heartache just consumed me, and I felt doomed and hopeless that I would suffer the same fate some day due to genetics. I started feeling sick and exhausted myself, and I started experiencing health issues.

At that point is when I decided to start doing some research. I started educating myself about how the mind and body really works. I started reading about the powers of having a healthy mindset, about diet, about the effects of food on our bodies, the truly incredible benefits of exercise on both healthy people and on people with disease, and I found medical articles that supported all of this. I devoured whatever information I could possibly get my hands on just looking for a shred of hope……I was trying to find the desire I had lost to be healthy so many years back, and save my own life in the process.

One day I woke up….Everything I had read just clicked, and I realized that life doesn’t have to be this way. We can control our own destiny if we truly want to. We can prevent illness. We can improve our quality of life and overcome whatever obstacles come our way. We can choose to age the way we want to, and inspire those around us in the process so they can be healthier too.

I started to, day by day, one small decision at a time, completely change my life around. I started to change my daily habits and made my health my number one priority. It took about 3 years for me to regain my health and positive outlook back. I had to learn how to cope with the negativity around me in a healthy way, and ignore whatever negative judgments that I had to face. I’ve lost a few friends along the way because they didn’t understand me and what I was going through, but I decided that I just have to persevere, and I’m so glad I did. I feel fantastic!!!

My goal this past year was to create consistent workouts, mostly from home, because going to the gym just wasn’t working for me anymore. I was bored with those workouts and the atmosphere. I was doing really well on my own, but creating interesting workouts was really a struggle, and I was using dumbbells mostly with a limited choice of exercises….boring yet again.

Then I found BodyRock.tv!!!!!…..problem solved. Everything I need just on this one site….motivation, inspiration, supportive community atmostphere, positive attitudes all around. I can’t thank you enough. I’m just grateful. I know I’m on the right path, and I’m telling everyone I know about your site! Working out at home is essential for me to maintain consistency, and I know that’s the key for a lot of other people who may be struggling. They just need to give it a try, because there is no limit to the results and benefits we can experience.

Thanks so much! Love you guys!

hey there!

i’m dealing with this problem right now, i used to be anorexic and worked out like crazy… now i’m back to healthy weight and want to tone down a bit (the healthy way) but i’ve wanted to do this for nearly two months because i’m to scared to try it. i fear that i might fall back in to my old routines again of no eating and working out way to much.

so i asked family and friends to help me with this and there watching my back just in case ;P
it feels good to do some exercise again and this site with all it’s information is helping me a lot to stay healthy and live healthy!

so keep it up! you guys are great!

Hi Tanya,
these are my thoughts also! I exercise more so that I can enjoy my food more :) I like to eat and allow myself bigger portions :)) What helped me was to make a plan. like the 30 days challenge without sugar, I was really surprised I managed :) Now I have 5 weeks plan until my brothers wedding for loosing 3 kilos…
Funny I also started with Billy Blanks over You tube before I found Zuzanas workouts :))

I was always active when I was younger and in decent shape but as I have gotten older and more involved with my work and family the fitness thing has taken the back seat. Now in my late 40s I was getting short of breath from inactivity and developing the “spare tire”. Wanted to start a fitness program but didn’t want to spend hours doing it. The ones I looked at took a minimum of an hour. Then I came across your youtube workouts on Apr 1st and you could do an intense workout in less than 20min…that’s for me!

Started off with 2sets of 4 intervals (20sec work/10sec rest), I was beat beat but could feel the difference in my breathing and strength. 6wks later I’m up 7 sets of 5 intervals, respirations are stronger and deeper. have cleaned up my diet some, during the day I’m good. It’s the evening snacking that’s sabotaging my efforts. Right now that’s the hardest part, workouts are tough but the late night binging is the biggest struggle.

Keep up the good work!

K

Nearly a year ago to the day, i was involved in a major car accident. I then spent 6 months straight in hospital. I have had major reconstruction to over 40% of my body. To put it simple i had to learn to walk again.

The doctors are constantly telling me i need to exercise and build some strength back in my weakened body.

But after spending so long on my back in a hospital a bed, i just cannot find the motivation to get my blood pumping.

The only thing i can do is go for a little walk, when i say little i mean little. I only manage about 15 minutes before i become majorly exhausted and out of breathe.

I stumbled across the Videos on youtube, and after reading into your website a lot more, i think i might have some motivation to give it a shot. Your routines can be done in the privacy of my own home, and i think that is what i need. because i am embarrassed to go out in public because of the way i look, and i am only 23 years of age.

Thanks guys you have helped me with the first stepping stone. I will keep you posted.

Cheers,

Ray

Thank you Zuzana. Although i am a man your workouts ispire me to workout harder. It’s always a pleasure to watch you lift the spirits of millions of people world wide and to help them in their quest to have the body of their dreams.

Thank you Zuzana,

David.

hey people!
I am just in the point where I started getting back to the form. I train a lot and I become a fitness instructor. But health problems with my throat made me to stop for a while…and that was it…2 years.So now I want to do it again and I will make it!!! Thanks for great article!

I’m a Freshmen in college and I honestly can’t wait to go back home. It has been such a struggle to eat healthy. I’ve given up all hope of eating healthy foods in the dining hall. I started to play rugby this semester and it was great for me! I’ve always loved all sorts of sports and I’m a gym junkie. In late March, I hurt my knee when I was in a tackle. I’ve been in physical therapy. I was out for the rest of the season and I haven’t worked out since. I’m constantly making up excuses for reasons not to work out. I tell myself that I can’t because of my knee. The truth is, there’s other things i can do, such as working on upper body, core, and use the stationary bike. I have fallen off the deep end. I keep on blaming it on my knee because some times, it still hurts and I don’t want to push it, but I know that my health has gone to the waste side. I’m worried, but I’m going home in four days, so hopefully all will end well.

I went back DOWN the mountain starting about 2.5 years ago. Prior to that I was running about 4-5 times a week and doing many of the exercises featured on this site every day- using my body as resistance. I had great endurance and fitness and I loved it. I loved the way I felt after exercising.
THEN…and old knee injury started to give me troubles with my running and my husband had some declining health issues around the same time. We had to close a very successful business, sell our home, and move over 1200 miles. I got out of my habit of exercise and then my eating started to suffer as well. I was not as dedicated to putting healthy things into my body.
Of course the results were predictable. I gained 15 lbs and lost the level of fitness I had attained. I felt poor physically and I was hard on myself for allowing these things to happen. End result perpetuating bad feelings that were/are a drain in life energy.
Recently a close family member was hospitalized due to poor health. It has made me think of how important health and well being are. Our concern over our own health is the best insurance policy in life.
I am again climbing back up the mountain. I recognize the journey as one I have already made. I am now retracing my steps as a result of my choices. I hope I have learned a lesson from this experience: I don’t want to do this again. It is such a loss when you let go of your hard earned fitness. It is preferable to keep climbing up…not go back down.
I appreciate this site and the workout videos especially. I am using the exercises and feeling the inspiration.

Wow… interesting information.

When my husband and I first started dating… I was 108 lbs standingat 108 lbs. I had a very specific exercise routine that was working out for me. You would be able to find me in the gym 6 days a week for a minimum of two hours each day. I am not the type of person who is genetically predisposed to being “thin” so, maintaining my physique was a full time job. I was very lean and muscular.

Well, needless to say; I gained weight over the years and nearly doubled in size after I got pregnant with our daughter. A previous knee injury didn’t help the stuation either. At the height of my pregnancy I was 206.

Two years after the birth of my daughter I finally decided that I was tired of being fat. I felt depressed, useless, and ugly. I couldn’t even keep up with my daughter when she wanted to go outside and play. My energy levels hit rock bottom and all I wanted to do was sleep. After much procrastinating, I finally joined a local gym. Tipping the scales at 172, I knew that I would be in for a challenge. I could not believe how incredibly difficult it was to get started again. Anyone who saw me on an elyptical machine at that time would have thought I was ready to suffer a stroke.

It has been nearly 12 week since I’ve started going to the gym and I am down to 155 and it feels wonderful. I don’t follow any sort of fad diet or anything like that. I just listen to my body. It tells me when I’ve eaten something stupid, or when I am not working hard enough. I am my worst critic and am always striving to beat my “personal bests”. Now, I love to work out and feel incomplete if I miss a day.

I found Bodyrock.tv and try to follow the exercises that coincide with my personal fitness level. The exercises are very challenging but I know that if I don’t challenge myself every day, I will fall back into my old habits. Thank you for your videos. They are truly an inspiration. =)

I trained to complete my first marathon, and I completed it! I was so proud, but I figured since I worked so hard, and I was sore, I would just take about a week off before trying to run again. Mistake! A week turned into a few months…it was about four months before I began getting physical again (in January). I wasn’t watching my diet, or trying very hard, though. Around some time last month the weather started getting nicer, and now it’s hit me that swim-suit season is near. I took a good look at my diet, and changed that first. Lots more fruits, veggies, scrambled egg whites, complex carbs, and good fats! I’ve started running more, and doing Zuzanna’s workout videos (love them, btw.) It’s not going to be a quick process, but I feel better already! I’m really glad I don’t sit on my butt and chain-eat snacks all day anymore, thanks Zuzanna!!!

Allyson

Hey!
I have problems with starting the workouts. Its always a good feeling after you done a workaout, but it is always something i have to do. And i am not satisfied with my body, even thought mye friends says that im thin. Irealy want to look great to the summer. We are going with another family and they have a younger girl wich have a very nice body and a flat stomach. I am so jealous og her body. And i know that it is rude to say ” oh, i am soo fat” around friends or people witch is bigger and fatter than yourself. So I try not to do that. But it isn’t always easy to be a 16 year old girl in this world with all these models an focus at the perfect body. We all know that the best thing is to not care but it is easier to say than to do. There is so much we girls dont like about our body, but its wasted of time, standing in the mirror, compare ourself with others, thats what i do. I always think that we live once so why do i waste time on compare my self with models or other beatiful women. The thing is that i dont have a fit stomach, it is flat, but my lower part, the navel area is visible when i have sweater on or a t – shirt. usually when they are tight or when i walk. But i hav heard that boys like girls with curvs. I dont know if thats true, but i realy wants my body to be fit like yours Zuzanna. What can i do to be a good starter on workouts. And can it helps if i had manuals and a timer, the one you use, when it squeak for everytime you chance to another part?

Anna

Since I’ve had kids I have become less active in physical pursuits that were once very enjoyable to me. I used to bike more and going to the gym was at least a 4 day a week event. I am so busy with them that I really do find it hard to get to the gym or do anything consistently and I’m so tired by the end of the day that I don’t feel like it either. Don’t get me wrong, I’m still active but not in a way that is physically satisfying. I am not overweight but I have lost muscle tone and become flabby. During this last pregnancy I would say that I had become completely sedentary and that is not a good feeling. That is where you guys came in!! About 4 weeks after my baby, I just happened upon your site. It has changed my life. Since I couldn’t start working out right away, I spent a lot of time just reading the website and watching the workout videos. Talk about motivating. I have just started to do the workouts and can’t wait to keep on going. It is so great to have all the workouts at hand to choose from. It is very fun just to look at the site and I tell as many people as I can about it. I thank you from the bottom of my heart for all that you do. I don’t know if you realize how important your site is to us:)

Susan…a fellow Canadian.

P.S. Hi Sean, nice to see someone showing us the brutality of Zuzanna. Hope you enjoy your visit :)

That is certainly some inspirational stuff. In no way knew that opinions might be this varied. Many thanks for every one of the enthusiasm to provide you with such valuable info here.

It was actually around one years ago…I went on University, was looking after my child, running home…and I lost my whole energy for workout. I give myself 4 month of break….and now I regret, cos my workouts were really intensive then….after this four mounth in december I’ve made my mind to start once again….and now, again it’s been a week I haven’t been on my gym… everything is about no time.
I always visiting gym in the evening, night, when my son fall asleep, so very often I’m exhausted. but I can’t allow myself go on gym during the day, cos I dont have a person who could look after my child.

Hi Guys,

I felt the need to leave a comment here, firstly to let the Absolute Beginners know there is hope! and secondly to say a HUGE thank-you to Zuzana and Freddie for this excellent site.

I have NEVER really exercised at all in my life, but i was always pretty active in every day life so it didnt seem a problem until i hit the “dreaded 30′s” !! The pounds piled on from there !!

I just had my 32nd Birthday and at around the same time started feeling really unhappy with the way my body was starting to look and about my diet which was AWFUL… Processed foods with quick and easy Microwave ready meals, chocolate bars, crisps …. The whole crazy lot..

I’d been surfing the web looking at workout routines and excercise options and noticed a few of Zuzana’s work out videos on YouTube and found this site from there..

All I can say is “Thank God”!! I’ve learnt so much from you guys, the diet and fitness tips, the mindset, the whole approach has really changed me, for the better..

I’ve now been following the Workouts for 7 weeks, I started pretty slow – I had to “adapt” them for the first few weeks so i could walk the next day!!! – but i’ve slowly built myself up and i’m now just about keeping up !

I do 30 minutes Cardio 3 days a week, then i’ve gotten quite fond of one of Zuzana’s older workouts – The 40 min full body workout – and i try to do that 3 days a week..

I’ve gone from 12st 9 lbs down to 11st 10 lbs and i feel GREAT ! I eat a massive amount of fruit and veg and i’ve found i enjoy cooking alot more than i thought i would, finding new ways to make dishes more tasty – Chilli, Garlic and Ginger a must !!

I agree totally with what Zuzana says… “You just have to decide” ! Once you make the first few, scary steps, you just decide to keep walking and before you know it, youre on the path !

Thanks again Guys and Keep it up !

LMG

Hi guys , many thanxs ,

the comments and your own vision about the topic , gave me the right push , a week ago , to restart my own daily workouts .

- Today I watched the recent episode http://www.bodyrock.tv/2010/05/13/sexy-summer-body-workout/ and felt challenged also to do some of your routines next !
- Sometimes all you need is a reminder of why you started training at first and how rewarding it is for body , mind and soul !

Six years ago , a serie of injuries : crushed meniscus , torn quadriceps , severe carpial tunnel infammations on both hands plus a complete acl knee rupture
…all due to overtraining ( had an intense routine of 4 trainings martial arts plus 5 trainings musculation per week … ) made me diminish my sportive ambitions !
- I endured all the needed operations except for the acl reconstruction as I had enough of all those hospital visits and wanted to train again .
, ( am considering now to fix that yet , though it would put me back again for some 8 months I guess..) … That’s why I decided tonly to muscle up my knee instead , to regain its stability !
- then I restarted both activities at a much reduced level of intensity .What made me want to come back then , was the martial art spirit , never surrender !
Yet , the regret and belief , of no more being able to get the best out of me , just for having ignored the messages of the body , persisted !
- That time I started to enjoy after work parties and did much late clubbing , having now more time for fun and no great need for recovery ….a bad habit !
- don’t missunderstand me, going out is still ok – but you have to consider how to keep it in balance with the need of sleep and recovery , if you want to workout seriously .
Those late years I have been in constant conflict with myself training hard during the week and destroying adchieved physical condition again by overpartying on weekends ,
- well never too late to change , and I am motivated to do that , right now !
It is crucial to keep track of your progress all time ! to have a clear vision of what you want to adchieve and to find inspiration from people like you Zuzana !
Surrounding oneself with lots of positive people , and sharing their enthousiasm highly motivates !
It is important to listen to your body ,and be vigilant when a lack of interest occurs that might throw you back !
If you are about trying to regain a lost level of fitness , don’t go to quickly , give it the time needed but be persistent and make it fun !
If you have to stop training due to injury , sickness , time constraints etc , seek different ways to train or put the timeout to benefit trying other things like deep relaxation , selfhypnosis , yoga , tai-chi , chi-gong … meditations , etc
Plan a safe comeback and look forward to it , rather than regret and resign , accept and addapt then start again with a fortified mind !
If the essence of it remains fun , overtraining won’t install . However , if you push it for ego trips , most sure it will happen … so don’t train when injured , sick or overtired .But go for it , if it is only boredom or undecisiveness !
Get a selfcompetive attitude for all aspects of your life , and you will obtain the longed for progess .

I am 45now and had lots of these ups and downs , and agree ,it is not enough knowing why you sometimes loose your motivation or happen to get overtrained , injured etc
- You have to be all time aware ,learn the lessons of the past but move on , success does start with the next step ahead indeed !
- I recently questioned lots of my behaviours and choices watching and reading this Bodyrock tv blog , and now I am addicted to its positive flow .
I got those famous kettlebells now – and do like them ,I am finaly eating more vegetables , am more and more reducing alcools and late night partying …, and right now ordered the gymboss-timer !
Guess I am on the road to join the Bodyrockers comunity for good ;-) !
We are the product of our choices , the bad ones we must assume , but have to decide if we want change for better or … come on – there is only one way to go , do it for yourself , progress to your best and enjoy the ride ! -R.

In June 2008 I walked past the full length mirror in our hotel room on the way to the beach while on vacation. I thought I was looking into one of those circus mirrors. I weighed 250 plus pounds and it was all fat. At that moment I had an epiphany and decided to make a change in my lifestyle. I called my sister in law and had her take my kids to the beach and I attempted to jog to the gym about a half a mile away. I worked my butt off for 8 months and dropped down to 193 pounds and hit a plateau that I never recovered from. I had graduated from walking to running in local 5K events but yearned to run with the big boys. So I signed up for the first of 3 marathons. I guess I did too much too fast because I always seemed to be hurt after that. I had to retire from running for awhile but I didn’t stop eating like a marathoner and gained all of my weight back. Now I am working towards getting back to where I was. I finally have renewed motivation. I think it was lady luck that I found your site. Thanks for all you have done for me and those like me.

Have you ever considered adding more videos to your blog posts to keep the readers more entertained? I mean I just read through the entire article of yours and it was quite good but since I’m more of a visual learner,I found that to be more helpful well let me know how it turns out!

I was on the track team and I’d train hard with running. We’d do our daily sprints and they were killer, but effective because they got me to increase my mile time by a minute. I would run a timed mile every saturday morning, and I’d improve each week. But when my mom left I didn’t have anyone to take me to the running trail (it shows the distance you run there) so I kinda just never did it anymore. But today I went to my school and ran around the track for the timed mile b.c i decided to do it again, and I got slower by about 20 seconds! It shows how much I’ve been slacking on my workouts, so now I’m motivated to get it together and get back to my regular fitness level!

Often injury can set us back and discourage us from “pushing the envelope”, and this I think is important: not pushing ourself too hard without knowing what the consequences might be.

Although I am not a doctor, my understanding of human physiology is constantly improving as I learn more.

Of particular interest for this site and some of it’s users may be the relationship between liver health, glutathione, taurine, and blood clots and/or stroke.

For some who may have health issues, and who may be motivated to achieve presentable results too quickly, this information may be more relevant.

From my current understanding, taurine level is directly associated with the prevention of blood clots. This is due, at least in part if not primarily, to it’s effect on glutathione. Both glutathione and taurine are made and stored in the liver and the supply can get low, especially if the liver is not healthy, the diet is not good, and/or the stress of exercise is too high and too prolonged.

Though I hope you may find some of this information helpful and cautionary I do not intend it as medical advice, nor do I attest to it’s accuracy.

On a side note, I was thinking of a way to help people stay motivated today. I was reminded of the importance of associations in the marketing of ‘fast-foods’.

It came to me that a training game might be able to be played between two or more people working out together. I thought to call the game “Drive Thru” because basically it is one participant requesting from another what they want them to perform (e.g. 15 jumping jacks, 10 lunges, 25 pushups, etc.) with the intention of getting what they want but also not forgetting that they also have to perform.

What an interesting website! I particularly enjoy that the majority of the workouts can be done without a huge amount of equipment.
When I was 20 years old I moved to Europe to nanny and ended up staying for 4 years. About 8 months into my stay in Switzerland I was out walking and this REALLY old guy, I swear he was about 90, blew by me in running shorts, busting ass up the hill I was huffing and puffing to climb. I looked at his back, disappearing into the distance, and thought “oh no you don’t!” I started jogging the next day. Over the following 18 months I lost a total of about 80 lbs–I’m 6 feet tall, and went from about 270 lbs to about 190 lbs. It’s the smallest I’d been since I was a teenager, and I was really happy. With a normal diet, and a good routine (jogging, workout videos using some freeweights and normal resistance training, and biking) I was able to keep that weight off for about 2 years.

Once I moved home and started University I slowly started to slide back to my old weight. Now, 6 years later, I’m still struggling to lose the weight and feeling a little low about it. I’ve met the love of my life, gotten married, and have the career of my dreams. I am loved for who I am, and I want to do this for myself. I’ve started going to the gym again, biking to work, and trying to make exercise a part of my daily routine (tough when you’re working two straight weeks of nightshifts) but I’m so frustrated! I’d like to think I’m starting to climb the mountain again but in reality, I’m standing here just looking up at it and thinking about how hopeless it seems. GRRRRRR!!!!!!

I’ve been traveling abroad for close to six months. Since leaving home I’ve had an entirely different schedule and priorities to go along with it. I’ve gone from working out six times a week to running for maybe 45mins once a week and some ab work here and there. After these short bursts of exercise I always feel great but it’s still not enough to motivate me to make it a daily occurence. The weather is also a huge factor seeing as its much hotter and more humid than I’m used to and my body just hasn’t been able to adjust.

I’ve definitely gained weight but I have no idea how much and I know I’m in for a shock when I get home. But I’m also looking forward to start working up the proverbial mountain again after such a long time backpedaling. I work at a gym so finding time in my day to work out isn’t difficult, I just don’t want to be stuck in this same rut.

I started working out really hard I guess three years ago, especially the past two years. I trained for the half marathon and within a half year I runned 10 EM in 1 hour and 15 minutes. The half marathon I managed to finish after 1 hour 40 minutes. Besides running I kept my core and arms strong because I needed the strength for windsurfing.

But the past half year or so I’ve been soo busy with school that I just couldn’t find the energy nor time to workout as I used to! I have to graduate cum laude to get into the university of my choice, so I forced myself to study, in stead of workout. But I really want to get back in shape now school’s almost over (and summer is coming ;) )! Especially my arms are like chickwings :O My legs do still have some strength because I do still run, but my runs are all in the same speed.. No intervall or anything (shame on me!)

My last exam is on tuesday, so after that I can focuss on getting my strenght back! My plan is to follow your workouts and do also daily cardio, WITH intervall training!

Does any of you have exercises especially for your forearms (the muscles used to grab something really tight)?

Actually, that just happened to me…haha! I was procrastinating for 3 months, got into some bad stuff…not gonna say the details, lol. BUTT! I am on week 2 of getting back into working out regularly! It’s really hard working 2 jobs and having a serious long-distance relationship, but it is totally worth it!! Of course, it’s still hard. But we’ll make it! Yeah! Man i’m lovin’ these new workouts!!

I’m 20 years old and I have fallen a little backwards. I used to exercise 5 days a week through the ages 16 to about 19. But now that I’m in University I do find it hard to exercise as much when I am slammed with so much work!! I barely can make 3 days. My brain gets so exhausted it’s hard to find the energy, not to mention the time.

When I got out for summer break at the end of April I was doing really well again. But I got my wisdom teeth pulled out on May 24th and haven’t exercised since May 20th .. eek. God – I can’t believe I haven’t exercised in 2 weeks .. that’s awful! Def going to change that tomorrow.

I used to be in peak physical condition, I was a gymnast and had been training for approximately 9 years, I was very competitive and actually had aspirations of going to the Olympics. I had a horrid accident in which my vault did not land properly and I actually had my spine shifted, needless to say not only was I incredibly lucky I was not hurt worse, but I also did gain a lot of weight during the recovery. Due to the nature of my injury I couldn’t work out so the weight kept piling on. As many people know, the conditions under which a gymnast (or any athlete train), is intense and so my body was going out of control with weight gain. When I was able to actually start working out again…boy oh boy was it a struggle. My body kept getting lethargic and tired so fast, but once I was done the work out, I felt liberated, and amazing. As time progressed I became happier with my body and began to see definition once again (the peak of the mountain was starting to show…all that hard work looked like it was finally paying off!). It is such a huge struggle and I still have those days where I would rather stay home on the couch and just be cozy and lazy, but afterwards I feel SO much better. I do still have some weight to lose, I know I’ll get there eventually :)

Got married to a man that didn’t share my exercise philosophy. I went from 136 lbs of competitive body builder to blah in 8 years.

Don’t add people to your life that will adversely affect your goals!

I was 190lbs 10 years ago and used to keep active by partcipating in various sports for my school. Over the course of the next seven years after that I gained 100lbs. Had an injury August last year that made me reach probably over 340. On December 30th last year, I started back brisk walking. On January 6th this year, I started light weights and acheived 330 by March 30th. Then I got strict with my diet (by eating healthy not less) and ramped up my activity like 4 times a week at gym and interval training at least 5 times a week. This resulted in a loss of 60lbs in 9 weeks, that is still ongoing. I am now 31 yr old and the older you get is the harder it is. There are always niggles and problems but it is worth it. There is no secret pill or medication. The body can work with the good nutrients we give it. Reading and eating smart is really helpful and knowing what excercises to do when. Every person is different and seeing how your body reacts to different combinations of diet and exercise is critical. It is important to challenge oneself and always looking to push just beyond what you know you are supposed to be capable of.

Hi Anna,
For me, the best way to work out is simply to do it without thinking about it. I totally agree that pressing that timer to get the workout started is the hardest part of it. But once you do it, you’ve started the workout, you have to finish it, and afterward you feel great, just like you said.

I like the interval timer, so I would recommend it (also, it’s an investment, so in order to get the most “bang for your buck,” it’s an incentive to work out).

Lastly, if you want a nice fit stomach and all of that, this is an AWESOME site to follow. Not only will your body be molded by Zuzana’s brutal workouts, but you’ll gain confidence too (which a lot of guys might find more attractive than curves or abs anyway… at least I do).

Good luck, I know you can do it!

I used to practice Capoeira…and one day during a battle, I dislocated my left knee…It took SO long to try exercising again…I still feel that I lost mental strengh and will power…I’m doing my best to get back on track…I don’t want to feel “weak and destroyed” anymore…

Hi Z&F, i hope you can answer me… I stoped my workout for almost 2.5 months after being doing your workout for 3 months (feb-april). I got sick and i’m feeling better now, do you think i should begin with any routine or a “light” one? What do you recomend? I’m 30 years old (my birthday is may 31st), 1.68m high and 61kg weight. I’m used to do exercise but i need new inspiration and a guide.
Greetings!

I started working out in february of 2009. I was 28 and I weighed 305lbs… I started an intense 30 min cardio workout and I stuck with it for 6 months and I dropped down to 250lbs. Eating healthy and regular excercise was the ticket for me.

But then I tumbled from my mountain… That fall I had the flu and after christmas I broke my foot. During my slump I did not pay attention to what I ate and I wasn’t active at all because I was crutches for 9 weeks… so I put on 30 pounds.

But now things are looking up! My foot hurts a lot less, and i’m able to return to work. I slowly started to workout again… it was going great. The hard thing now is that every morning when I get up my foot is killing me, its just one of those things. So I have some coffee, and slowly wake up and when my foot feels well I will excercise. I try to excercise as often as I can when my foot is not bothering me. It’s a process.

I just thank my lucky stars that i’m healthy and that I can workout. And since restarting my workout after my horrid winter I’m back down to 270 and I feel great!

Hi guys. @ years ago I was on all sorts of medications for high cholesterol, depression, thyroid, and others. My numbers were so bad that my doctor told me I needed to exercise more, which I had already started. Since that day I have worked towrds a new me, which is now up to 15 hours per week of exercise. I spend two and a half hours every weekday working out, which has reduced my weight, lowered my stress, I am off all medication, and I am in the best shape of my life – and I am 52! I had some personal family issues to deal with that had me loose focus for about 3 months and I felt terrible. My blood work confimed that I had slipped down my fitness mountain. Once I was able to refocus, my total outlook and health bounced back too. So don’t loose focus and try to make everyday count. I find that I need to change my workouts to keep challenging myself and stay on track. I have added many of your routines into my workouts and feel the results. Thanks for your inspiration.

I did a figure competition last year in June, and 4 months after just fell of the wagon. Before this, (2008-about November of 2009) I was 112-116 (5′ 4″) 12% body fat. I was able to run for hours without pain or getting tired, loved to go hiking and trail running. Ate a vegetarian based diet (higher carbish) and was happy going to the gym and my job as a geo-fitness, yoga, interval teacher for older preteen/teens at a family gym. Then a friend recommended I do a show, so, I was up for the challange. She had me put on “muscle weight”, which most of it was.. I got up to 124 at 16% body fat at my show, but my diet was pretty much green and white. I had 1/4 cup oatmeal in the morning and everything else was either egg whites, fish, chicken and green veggies. I was lethargic, wasn’t allowed to do high impact cardio (not like I could) and I was noticing cellulite under my bum cheeks. I placed third.. But after my competition she let me to fend for myself. I tried to maintain that diet,not knowing how to come off of it correctly, because I was so afraid of carbs and fat that I avoided both all together, I found it hard after 4 weeks to keep that up, so I went back to how I was originally eating, but still had meat. I lost motivation to work out so all I did was rock climb and swim.. I did weights when I felt like it, same with cycling and other group fitness classes. I ballooned up to 141 (almost 39 pounds more!) January of this year. And for an 18 year old girl I was very very very depressed, I went from being thin to thick in less than a year. I barley got back to a regular work out routine in March and down to 126, but still double the body fat. I’m working very hard, eating clean most of the time, going to do it from now on. I think you need to do an article on how low carb diets effect your work outs, motivation, level of energy and really… happiness. I’m so glad I found your website. I made a life style change, and you are part of the reason I got back on track. I thank you two very very much. I hope this helps someone who thinks low carb is a good way to go..

Well, I used to workout all the time. Than I started college. I tried to workout even when I was in college but after a while I gave up. I had so many tests to study for, and I was so stressed about everyday at school because it just get’s rougher and rougher. I got back into working out when I found this site and the youtube videos. Part of the reason why I stopped also, was because the workouts I was doing before where about 2 hours long and they were all the same thing over and over again. Now that I’ve found this site and know that my workouts don’t have to be the same everyday, or that I don’t have to spend 2 hours or more, I think I will be able to stick to it. Even when I start back up in school in about a month, I think this site was all I needed to reasure myself that I can have just as hard of a workout in 30 mins or less as I did doing 2 hours of workouts before. Thank you so much Zuzana!!!

Wow, after reading all those stories it seems that most of the causes seemed to be inevitable! I take motivation now in that of being actually able to do those workouts and being grateful for that!

I just started workouts now really, as I did have a small start before my main exams (i.e. running 1 hour each day coupled with the summer fitness routines) but then the exams took over and so did my knack of bingeing. But I have started back at it, giving myself though a two day break from running (didn’t warm up properly/stretch afterwards) due to sever muscle pains…

Thank you guys for sharing your stories, as I am attempting to climb this mountain for the first time ever!

i love you. thx a lot we always need this, and you can motivate the path.

Also, certain research suggest that smoking cigarettes can further increase copper levels (and thereby increase cardiovascular disease), thereby suggesting an importance for increasing zinc to counteract the effects of increased copper.

I’d been training judo for a long time. When I was studying I was a member of judo team at my university. At my best time I had 1,5 h of judo training twice a week (Monday, Wednesday) , two 1,5 h karate trainings (Tuesday, Thursday) and at Friday a was swimming for an hour. I was in great condition! Then after finishing studies I had to leave my judo team, but still trained karate for a year. When I started to work I just wasn’t able to continue regular trainings, but still tried to exercise at home. I got married and last year I gave birth to my son. When I was pregnant I felt so heavy that I couldn’t do any exercise. Now my son is one year old and I decided to do something about my horrible condition. I gained 15 kg and I’m as weak as I’ve never been in my whole life. I said to myself – it really don’t need to feel this way any longer!
I started to look for some workouts that I could do in home and I found this site. First day – first workout was like travel through hell! I couldn’t catch my breath and felt trembling in every muscle. Now it is third day of my fight and my husband is laughing at me cause I can barely walk :) But I already feel much better. I’m really grateful! Thank You Zuza!

For the past 3 weeks I’ve had my gym bag packed in the back seat of my car.

Every day I say I will go, then every day I have a reason not to. Tired, hungry, sunny day, rainy day…etc

Truth be told, I’m terrified. 2 months ago I was in good shape. Not great shape, but the best I’ve been in for a while. I could run 5k, I could keep up in my boxing class. Now I know I won’t be at the same level, so it’s scaring me from going back! I know I will be in pain again (muscles etc) b/c I was when I started boxing.

I gotta get over this fear!! Just go and do it!! Surely it won’t be AS bad! I just know I’m at the bottom of the mountain looking straight up! I want to make goals, and say “ok, no scales, no mirrors, no smaller clothes trying on for 2-3 months!” and just throw myself back in there, but I don’t know if I’m READY :’( How can I get past this fear!?! It’s not procrastination, it’s terror

Somebody said something profound to me a few years ago that has helped me immensely. I was running us through an ab workout and he said, “It’s only pain; keep going.” Fairly simple right? Well, for the next few workouts, I’d go until it hurt really bad and then take a quick break, until one day I said, what lies past the point of severe pain? Isn’t this the body’s mechanism telling me to stop or die or injure myself. I tried it anyway, I did at that time like 200 crunches (usually I had to pause at about 100) without stopping, pausing, or even putting my head on the ground. It hurt, I grunted, I yelled…put I didn’t die, I didn’t get injured. I’m not recommending that many crunches but I am saying its only pain. I’m not very motivational sometimes but that phrase has stuck with me for a long time.
If it’s pride holding you back because you want to be able to keep up in class, a wise man once said that pride comes before a fall. Don’t let pride cause you to fall back even further. Hope this helps if you ever get to read it :)

I have been a figure skater for about seven years, but in april I fell down and injured my hip. I spent two weeks without skating, and when I went back, I wasn’t able to do the jumps and steps because my hip still hurts. Then the skating season ended and I haven’t skate again because I was scared of injuring my hip again. Right now I am terrified, because I don’t know if I will be able to do all the things I was able to before this “accident”, and I was pretty good…

Growing up, I played every sport imaginable – a couple practices every day. I was in great shape without really even knowing it. When I graduated high school, I decided not to play sports in college. I had been involved in really competitive leagues my whole life and just wanted to enjoy college. I told myself I’d go to the gym but I probably went 5 times the whole first year and even less the second and third. Now I’m entering my senior year of college and I’m trying to get back into shape. I’ve been going on and off all summer – eating healthy and working out for about a week and a half and then completely dropping the ball, going back to no workouts at all. Now I’m about 2 weeks into it and I’m still going strong – running 6 days a week with some other workouts mixed in between. I’m new to this website – just found it a few days ago – and I love it! It’s really keeping me motivated! I think this time I can really kick the habit and get back in shape with your help!

I used to exercise daily and I loved it. Then I found a job that really stressed me a lot! Since I was studying and working at the same time, I woke up early and came back home really late. With all that stress I stopped exercising(lack of time) and lost my portion control. I gained 20kg. Then I felt really depressed for a year and finally I decided to lose weight. First 5kg’s I lost thanks to your workouts! Thank you very very much! Finally I lost 12 kg and felt great! But of course then the stress came back and I didn’t exercise for one week, which later turned to one month and then half a year.. Now I decided to start again. I have lost in few week some cm’s from belly but I’m not losing much from my butt, which makes me feel really bad. I have been doing your exercises that target butt, but no use. I have felt ugly, because of big butt. And it really makes me feel bad and I feel like quitting exercising and just start eating a lot again. But this time I will force myself to exercise! I won’t give up!!

after watching your videos, I start to push myself to the limit, it is amazing that i found out from day to day i can push more and more,i have to say you are absolutely amazing, thank you for posting all these great videos!!

I used to be a true workout maniac for couple of years. I tried various programs, quite working, but I never REALLY got in shape. I was able to do my workouts easilly, so I somehow kept myself fit. I visited gym and either way worked out almost every day for at least one hour.
But when I finished my studies, I moved to another town, with no gym and – for personal reasons – also no place in home to do some activities. After a year, I suddenly realised, that I am FAT. I gained some 3 kilograms in one year and I just did not like it. I closed the door of my room and started my old workout. After just 20 minutes I collapsed on the ground. I was not able to move! My previous fitness was all gone. I just could not believe, what a year without workout can do with my body.
In about two weeks I was able to do my previous workout again, but I had terrible pain in my feet. My body was simply not ready for getting back to shape. But I kept going on. In two more weeks I found this website and decided to try it. It feels like a suicide, because all my body burns, but I know it will go better soon. I did some “before” pictures of myself already, and after some time I will compare the results…

when i was young, i was completely in shape. i took tennis, soccer, basketball, everything under the sun, and i was happy. Now i’m going through some emotional times, and trying to get back to that state. thats why i’m on this site. :)

I just have to say that’s pretty inspiring :)

I suffered form, i don’t know what it is called in english. but directly translated from norwegian is “kissing illness”. I did not know about the illness so i did my workouts(i’m on the national waterski team), and then i ended up whit a chronical syndrom called ME. This syndrome makes you tired, i could sleep for 2 weeks at a time.
My doctor and trainer told me i would never be able to live life as i used to, i had to quit training and consentrate on beeing awake and geting to school.

This was 2,5years ago. I went one year without workingout, but now only 2,5 years later i’m back on the national team and i’m the best girl in the country, in my age.
I’m still ill, and i will be the rest of my life, but no one can tell me that i can’t do the tings that i love, workout and waterskiing

- C

Hi guys,

My toughest challenge has been getting back into my workout schedule.

My story is I’m training for a figure competition which takes alot of hard work, determination and dedication. I used to train with my partner (who trains 5times per week) but I stopped around July because I was working hard Mon – Fri and as I wasn’t working, I couldn’t afford the diet I was supposed to have. Whatever my Mom made was what I had to eat. Fatty, oily foods, etc. (My Dad loves pork…lol).

My Mom’s an excellent chef…It’s just that what she made was everything I was to stay away from…lol.

I stopped for 3months and supported my other half, instead, and now I’ve recently got back into it with his support (around 15th October 2010) I’m struggling to prepare for a December show because my endurance and lift ability has decreased! I’ve also lost the valuable muscle mass I’d built up over the 3months I had been training. My bodyfat is now back to 20%. It is so hard for me to tell him I am unable to manage more than 10reps when I used to push 15reps with ease.

I wouldn’t advise anyone to stop weight training, especially for such an extended period. I’m having to go through the fresh aches and pain as though I’m a newbie and it’s frustrating. Will send pics of my results closer to the show.

Thanks for doing what you guys do. I really enjoy the site and your recipes, tips on fitness and nutrition and your videos. Fingers crossed for me.

A x

I stopped going to the gym about 1.5 months ago. My bf got MRSA and his Doctor told him a common place to contract it was the gym. It freaked me out enough not to go for a few weeks. As his MRSA got better, and he was back to the gym I was still at home, confused over my new found lack of motivation. One late night of Youtubing, I found this site, and spent 4 hours reading and watching. I must say I was impressed and realized what I’d been missing: inspiration! I agree with the idea that one could spend hours at the gym and not see real results. I lost some bodyweight, but wasn’t where I wanted to be after going to the gym pretty religiously for 3 years. I am a new follower and hope to gain the results I’ve been trying to achieve!

After exercising religiously 5-6 days a week for 5 years at home using exercise videos, free weights, and running my brother died in a motor cycle accident. I went into some pretty deep depression and had a hard time eating, wanting to get myself out of bed in the mornings. I lost 12 lbs. and was already pretty lean so as you can probably figure out I lost a lot of hard earned muscle. After 3 months of this a good friend of mine could see my depression and wanted to help. She was an angel in my life. She was babysitting at a local small town gym for a membership and told me they were looking for another babysitter and asked me if I wanted to do it. Make a long story short… It’s exactly what I needed to find myself and my love for exercise again. After babysitting for 2 months one of the 2 teachers that they had at the gym moved.(I live in a very small town;) It was a natural transition for me to start teaching. Through the whole process I found a new love, that of helping people find the joy and passion that I found through a healthy body! And now 8 years later I found you guys!!! :D I love what you do! I love what you stand for! And I share your passion!!! Thank you from the bottom of my heart! It’s so nice to find something that has gotten me in better physical condition then i’ve ever been in my life! And, i’ve trained for 2 marathons as well as exercised for 13 years! It truly is about exercising smarter not longer! All my old injuries are feeling so much better just by following your short intense workouts! It’s INCREDIBLE! Thanks again!

Dont blame your weight gain on your husband… you are your own person!

Until this past august, I LOVED working out and would do so everyday for over an hour. Eating healthy also came ridiculously easily. Then I went on vacation..I stopped exercising and ate whatever I wanted. When I got back from vacation, unfortunately, I resumed these bad habits. I dont know if this was the cause or vice versa, but I became depressed. This made it even harder for me to get back into my routine. I just recently started working out again and I still dont have that same motivation or ease that I used to have when it comes to exercising and practicing self control around food. Now I know how immensely not working out for even a day can cause my whole life to get off track.

I’ve always had an issue with being consistent. I am currently in college, and work is always piling up. I plan to start working out after my final exams are over, and I really want to just dive in and make it the last time I allow myself to fall off the wagon. I don’t have a problem eating right, as I’ve been able to maintain that really well. Your site will be my number one tool, and I will let you know about my progress!

Any advice as to which workouts to start with? I have no strength or muscle :

I was always a chubby kid growing up, and always had loads of insecurity issues because of it. When I was 16, I was the heaviest I’d been my whole life, and I hated looking at myself in the mirror. I had decided things had to change, so I started slow by implementing a better diet. After eating healthier and seeing gradual yet meager results, I implemented a workout routine. After 6 months of eating right and working out intensely everyday, I was in the best shape of my life, and I had great definition. Then it was the summer, and my self restraint disappeared. For a good year or two I yo-yo’d between a 20lb range, where I’d start a workout regiment and eat well for a month or so, only to fall out of sync and start treating my body like crap. I’m now 20, and I’m about 20lbs heavier than my lowest weight when I was in my best shape. I’d love to get back to where I was, but this time it’s more about my body image and getting fit, a not to fret over numbers on a scale. I’m so glad I found this site and I’m really excited to start working out again. My boyfriend shares my ambition as we both are eager to get back in shape, so I even have a buddy on my journey up the mountain. :)

Hi Zuzanna and Freddy!
I am 37 years old and thanks to you, am going to be in the BEST shape of my life guaranteed by the time I am 40…oh yeah!  
My mom brought home this Sports Illustrated swimsuit model VHS when I was 14 and ever since then, I’ve been hooked on exercise (thank goodness my mother was always trying to lose weight).  I was 26 when I had my first daughter, exercised everyday until her birthday and was back to my “normal” weight within weeks.  My second daughter came 18 months later and the weight came off slower this time, but still came off within a few months.  I think I owe this to the fact that I have always been an almost daily exerciser and I am a conscious eater :)
Six years later, at 34, I had my third daughter; sick as a dog almost throughout and laying on the couch most of the time, I had NO ambition to exercise.  But I did eat healthy.  During her birth, my doctor had me push at 8 centimeters and my pubic symphasis split…ouch!  I’m sure you are familiar since you’re a personal trainer, but I couldn’t walk for several weeks and when I could, I had to use a walker for a little while.  This injury took me over a year to heal and really was the most depressing time in my life physically.  And that takes it’s toll mentally too.  No matter what I did, I couldn’t get back down to my pre pregnancy weight, it has been miserable to say the least!  I found your website awhile back and since June have been doing your workouts several times a week and now am doing them 5 days a week.  I feel better about myself again, my depression has left me, I can fit into my clothes again and that is all I could ask for!  I can’t wait until you post new workouts and I love Zuzanna, she is like a little ray of silly, gorgeous, colorful sunshine that I can’t wait to see in the mornings!  Thankyou for your website and your knowledge and your encouragement and great personalities to go along with it all.  Oh yes and BTW, I have finished every single workout that I have started…no quitting here…hell no!  and I tell everyone I know about the website.   

Hey there guys

First of all I just wanted to say how much I love this site.

But more to the point, I’m 20 and only started going to the gym/ working out for the first time last year. i actually started getting into shape to the point that I craved the gym on the days I couldn’t go, and when depression hit, it was the only cure I could imagine. But over the summer I stopped working out for three full months. It took me three weeks after school started back up again before I was able to drag myself back into the school gym to start up again. It’s been exhausting trying to get anywhere near where I was before, but having this site to teach me how to go about my workouts really makes me much more optimistic about this year <3 I'm making small goals and working up to a stronger workout that before and I'll be following your routines as you post them as well. Thank you for starting this!