BodyRock.TV

Wow!
You’re amazing profissional and how woman!
Congratulation… by Brazil

Wow, this is an amazing progress, thanks for sharing the older bits with us!
I was one of those interested in seeing your pre-fitness photos because frankly, people may discover this site and they see you, all fit, strong and terrific as you are now, and they may be put off by that, if you know what I mean. They may think, “Oh, I’ll never get there.” I think it’s important to show where your effort does come from and that it is not impossible to change your body like this in only two years!
Thanks for the heads up! I’m sure you’ve given many of us a good kick in the a$$ right now ;)

Keep on rocking! Z.

hi. a question is it normal for my knees to be hurting me i started the 6 week program on friday april,23. and where can i see those videos from 2 years ago. thank you and frederick for everything you guys are doing.

great pointers for getting in shape for summer! you forgot to mention drinking plenty of water… especially important for summer weather :)

Thanks for the motivatonal post, you are such an inspiration! Your body changes seem quite dramatic over the past two years and you are a living proof that consistensy and a positive mind set give the greatest results very quickly.

This workout also looks very interesting and I’ll give it a go tomorrow as I’ve planned to do some weights today.

Nice workout routine.

I love simplicity in exercise – body weight or maybe hand weights, irregular lifting motions and especially interval circuits.

My gymboss just arrived. I hate that little #$%@er. Intervals with a timer keep you honest about results, cut out the lazy break times, keep workouts short and sweet, and accelerate the achievements.

Get yourself a nice medicine ball! I’m developing routines for the ball, and I’m amazed at how my torso looks after six months…

Okay, I could not help notice all the candles lit! Nice touch! I think I have my daughter hooked on your work out now. She is 28 and trying to get ready for the police academy. She wondered why I lost so much weight and gained a lot of muscle. Well, I told her about your site so now there will be another work out buddy following Z. I hope she finds you as much as an inspiration as I do. Way to go “Z”!

Your laugh is adorable! Thanks for the tip about the fruits and veggies :) Have a good day Zuzana!

Hi!
I have been visiting your sites for months and I got to know, that surroundings of your older workout videos are very familiar to me..very familiar.. :-) And this quick shot “How did I looked before..” confirmed that many videos were made not far from where I live! I mean Prague outskirt..You can´t image how surprised I was when I watched your workout video and saw for example THAT chapel, or THAT bridge..!! :-)) I won´t tell the village to keep your privacy. ;)
Have a nice time at Prague, especially at its outskirts.. :-)

Hi Zuzana

Wow this one looks really good!!! Will do it tomorrow as i already did a session today….
You said you are eating a lot more fruit and veg lately Fruit for breakfast and veg salad for lunch and supper… Are you having anything else like chicken and fish with these meals? Or inbetween? What about a little bit of carbs like oats etc? Are you not hungry by just eating fruit and veg all day?

I have asked before and I know SOOOooo many people would love to see what you eat in one whole day, could you not do a video for us showing what you eat from breaksfast through to supper for just one day? Then i will stop begging you!!! LOL! PLEASE!!!!!

Goodness what a difference your body shape is now to 2 years ago, it’s proof that consistencey is key to obtaining such good results…

Another Addicted Fan!

Hey Zuzana!

This workout looks super intense. I already did a workout today but I will definitely be doing this tomorrow.

What size pants did you wear two years ago?

Do you ever use a pedometer?

Hi Zuzana,
I will try this workout tomorrow. I already did my workout for today :). I liked what you wrote at the end that working out at home is fun. I have to agree. I cancelled my gym membership just this last week. I have not been there since last Sept. /Oct. I do believe I discovered your website at about that time. Lucky me. I’ve seen the change in my body and my strength, mostly with the pushups. I recently came across your fitness test where you did 25 pushups. YES I CAN DO 25. I was sooooo happy. Although I’ve always worked out pushups were not a favorite and 10 was the max. My being able to do this many (at 50 yrs. old) is fantastic! I atribute this to following your routines which many times have pushups in them. It’s a challenge. So… right now the gym is still a good thing but for me my basement is the workout area of choice and I’m saving money. Thank you for all you do.

Hi Zuzana
All of the dietary changes you have recently made will really make a difference – I’ve been following those guidelines for years and they do help. Keep up the hard work, you look awesome!
One question: what is your opinion on fat loss/muscle building supplements? Have you ever tried them and do you think they make any difference at all?

thanks!

Hey Zuzana
Congratulations you have done a very good job in the last two years. What do you think it is a lot easier by a slender body into a muscular body as a muscular figure with some problem areas to achieve? My butt is my biggest problem area and I am afraid that I can never work out such a great body as you.
Would be nice if you could answer me.

What kind of dressing would you use on those salads? Oh and with incorporating less meat would that mean you will lose muscle mass??? How much protien do we really need in our diet.

Yay for more fruits and veggies!! Im a raw vegan and I eat fruit only breakfasts, fruit only lunches, and BIG salads for dinner with minimal fats.. never been leaner and I didnt lose muscle like I thought I would. Not only that, fruit is the perfect fuel for our bodies since we thrive on glucose. High raw diets are awesome for losing fat.
I used to load up on the protein and skimp on the carbs.. Now its the opposite. My protein comes from plant sources. I built a good amount of muscle prior to going raw but I am happy I didnt lose it like everyone said I would. I just lost the ‘fluff’.

Awesome workout! Cant wait to do it tonight.

XO

Hi Zuzana,

Thanks for showing us how you’ve progressed with the changes in your physique. You looked great before but are more fine-tuned now with a leaner look. You are simply perfection now. I know now that I have to be patient with my body and I’ve noticed that I’m getting bulky when I have too much protein in my diet. So, I’m gonna try fruit in the morning instead of my oats and more veggies less protein with my meals. We’re always a work in progress in our own minds. Hopefully, I can send before and after pics when I reach my perfection. Thanks Zuzana!

Thanks for sharing the video of you before you started these workouts. I love your arms and that is my goal to have better arms. Also, can you share how tall you are?

can you please do a love handle, leg killer work out.. Thanks.. you rock, ur website is on my MSN name, so everyone sees it lol

Thanks Zuzana! I can see a difference between now and when you started bodyrock.tv two years ago…but you still looked great…I would love to see a picture of you before all of this!

Hi Zuzana and Freddy,

I love the little poster with Zuzana in the bathing suit!!!!! I put it up at my desk (well, tucked away from inquiring eyes, so I don’t get in trouble), and I think it’s a great inspirational photo! Plus, it reminds me at a quick glance of all the things I need to keep doing :)
This year my goals were more geared towards getting stronger (e.g. perfom 5 pistols by July, do 5 clean pull-ups by end of August), but in the process of getting there I’m enjoying all the nice things that are happening to my body. I’m in my early thirties now and my bum has never looked better. I finally have muscle showing in my previously stringy arms. YAY!
Thank you so much for sharing all these workouts, tips and recipes with us. I made the cauliflower brain the other day and the only thing I added was a bit of fresh dill – soooo yummy!

Enjoy your day!

Mihaela

Hi Zuzka,

it is just amazing how much you made to change your body in two years… but I was thinking how exactly it started? You just woke up one day and said to yourself “I wanna change my body, I wanna be the best fitness trainer via the internet, I wanna change my whole life” ? I watched some of your older videos and you look really happier now, sometimes in older videos it looks like you are bored and you dont believe that someone watch this, was it like that? And when you started to made videos did you ever think that it is just useless?

I just love your workouts, I am spinning trainer and I love to use your workouts in my classes:) thank you:)

Elis

I just LOVE the short hair!

HI-

When you say that you only eat fruit for breakfast now, what kind of fruit do you eat, and what is your portion size?

Love your workouts and Thanks!

Hi Zuzana! I love your vids and I wanted your advice.I’m 16 years old model and last year I got ill.I’m fine now but I got fat and lost all my strength,agility and flexibility. My agency told me that I couldt go back util I lost 20 kilos by summer!:( Ive been doing youre work outs for 1 month but not many results, I’m not as strong as i used to be.Would you recomend anything?
By the way you have lots of fans here in Spain.
Love.
Karina.

Ahoj Zuzko, jen mam maly dotaz, pokud jsem to dobre pochopila, ty sis to naradi na cviceni do Cech nechala poslat nekde ze zahranici? Chtela bych si taktez neco objednat, ale nevim odkud, nemas s tim nejake zkusenosti a mohla bys doporucit nejaky int. obchod, ktery posila i do Cech? Dekuji a mnoho zdaru pri cviceni :).

You are too cute, Zuzana. I love when you guys include funny clips in your videos. It really makes you seem even cooler :)

Thank you also for including the clips of you when you first started. That was so awesome! Your transformation is incredible (not that you looked terrible before lol.) I was definitely one of the ones who was bugging you to see your change

I can’t wait to try this workout! And I can’t wait to look like you! Your video today gave me hope. Right now I look like you when you were wearing that red tank top. I was starting to think that I didn’t have the right body-type to build bigger muscles. Maybe in a year or so I will look like you now? lol

Anyway, awesome video, thanks again for everything!

hi !!

Zuzana im so sad bcause i needddddd a gymboss i.t. but they dont deilver in my conutry!! so :(
im gonna try this workout tomorrow!!!

anyway… from now im gonna call u sensei!! ja :D

Oh, and P.S. Thanks for the picture of you with the advice. I set it as my desktop background :)

And P.P.S. (lol) I noticed that I have the same exercise mat as you, except mine is the gray one. When I workout on it and I’m doing something that involves lying on my back, such as what you’re doing in this video and what you did in the stereo love video, I always get really sore on my lower spine. I think I even get a bruise. Does this happen to you, or has it ever? And will it just not happen with time?

I totally understand that you’re really busy, but any little advice would be so great :)

now that is an awesome brutal workout. The dip station exercise make me really want to get one. I will have to find a place maybe in the park where I can do that exercise.
By the way I think you look great now and before, but I can tell that you are more comfortable the way you look now, which is what really matters.
the cackle at the end made me laugh, I had to play it a couple of time. you have such a dynamic personality, sweet yet strong.

Why were you laughing? :))

I really like my mat and find it very comfortable for exercising. My advice is to find a position that is not causing you pain and bruises :) I don’t want sound like a smart ass but I really can’t think of anything else that might help you.

Klikni na ten modry odkaz – vezme te to na stranky odkud si to muzes objednat.

Hi Elis,

I had zero self confidence and a lot of issues that I was dealing with inside, but as you said, I am way more happier now and it seems to go through on the videos as well. It was an evolution for me.

Hey Zuzana,
You have made an awesome transformation. You are so inspiring to me it is ridiculous. SO I just wanted to clarify. YOu hae gone to eating almost all fruits and veggies. Do you eat any meat at all? Like chicken? Protein wise, are just sticking to vegetable protein and staying away from meat?
Thanks

The laughing at the end cracked me up :)

What you’re saying about fruits and veggies made me realize something. Although I eat very healthy and low fat, I must be getting my protein and carbs from the wrong sources, which is why I’m still fighting that extra bulk. I should be getting the majority of my protein and carbs from fruit and veggies, and less from lean meats, rice, etc. I hope I got that right.

It can be frustrating because everything I’ve learned over the years from very reputable sources isn’t producing the results I’m looking for, and I think this may be the answer. No one can deny your incredible results. You look amazing. So I’ll just keep doing what you’re doing! There is hope!

Thank you again!!

Hi Zuzana,

This workout looks great!!!I like the movements you integrate into workouts, I like the one arm lift, very yoga inspired but such a power move. I would really appreciate some feedback on some diet questions if at all possible.

You mentioned fruits for breakfast, I assume small portions. Do you just eat the fruit or so you chop it up make a fruit salad? I like to eat chopped fruit with plain yogurt would that work?

Do you still use psyllium?

I love sushi, do you recommend just eating sashimi (raw cuts) or do you know of any health benefits of other style of sushi?

I am currently doing 2 workouts a day , combinations of your workouts and walking, running (interval training), and free weight. When I feel great I take on 2 of your awsome workouts!!!

Do you recommend that I add any particular item to my diet since I am working out heavily?

Lastly, I feel like my body is not feeling exhausted the day after a tough workout. Is this due to the build-up of my strength or should I be hitting it harder?

Sorry for all the questions, but I really would love your response if you have time, maybe just one small answer. I think you are amazing and you have motivated me to change my lifestyle.

Your are FANSTASTIC!!!!

Kind regards,
Cinthys

Hi Zuzana,

This workout looks great!!!I like the movements you integrate into workouts, I like the one arm lift, very yoga inspired but such a power move. I would really appreciate some feedback on some diet questions if at all possible.

You mentioned fruits for breakfast, I assume small portions. Do you just eat the fruit or so you chop it up make a fruit salad? I like to eat chopped fruit with plain yogurt would that work?

Do you still use psyllium?

I love sushi, do you recommend just eating sashimi (raw cuts) or do you know of any health benefits of other style of sushi?

I am currently doing 2 workouts a day , combinations of your workouts and walking, running (interval training), and free weight. When I feel great I take on 2 of your awsome workouts!!!

Do you recommend that I add any particular item to my diet since I am working out heavily?

Lastly, I feel like my body is not feeling exhausted the day after a tough workout. Is this due to the build-up of my strength or should I be hitting it harder?

Sorry for all the questions, but I really would love your response if you have time, maybe just one small answer. I think you are amazing and you have motivated me to change my lifestyle.

Your are FANSTASTIC!!!!

Kind regards,
Cinthya

Hello to the both of you. You’re a great team!

Stumbled upon one of your workouts on youtube and then went to your site where I spent entirely too long looking at many of your previous workouts, fitness tips, etc.
When I finally tried one (instead of just looking at them) I nearly died! But I was exhilarated and hooked at the same time. I seriously needed the motivation you provide. Your passion and enthusiasm are contagious!

Keep up the great work!

Zuzana, what was with your confidence then?( i hope im not impolite if I ask). As far as I understand your positive thinking has helped you a lot :) Would you mind telling us more about it? :)

Hi
Ok now that workout was extremely intense!! 12 rounds of 30 secs of high knees were absolutely KKIILLEERRR!! The Gymboss timer is really handy when doing exercises like these. I love it!! I feel great!! I’m scared to weight myself because the last time I did, I was terrified! So I’m gonna save that for another day in the future. I have been doing your workouts for about a month now and I find them to be A LOT more challenging & a lot less boring than lifting weights! Thanks for all the great tips & workouts! Hopefully I can put on my new bathing suit this weekend…We’ll see *_*

Hi Zuzana & Fredrick,
I’ve been following your workouts for about a month now, and I’m loving the results, I come online every day to see if you’ve posted a new workout. I did the Stereo Love workout yesterday and can’t wait to try this one tonight.

I’ve also started eatting smaller protions, I’ve worked myself down over the last month and now I don’t think I could have a portion size like I use to even if I wanted to.

Thanks for all the help and inspiration.

I’m really grateful!

Hi Zuzana,

I liked the steady intensity of this workout.
Part I: 12 vertical jumps (averaged)
Part II: 6:03
Part III: Going too fast to keep count :)

so. . . i wanna it was really hard.. i wanna ask u something zuzana… where did you learn all this alternative workouts.. ? they are really powerfull and its the first time ive seen the most of your workouts. . . is this the only workout that u are doing daily. . .???

Nicole, have you tried a thicker mat? Or putting two mats together? And making sure you’re working out with correct form? When I’m tired my form slips – maybe you’re doing the same?

The Body Follows the Mind.

It’s the deep desire to change that starts and fuels any transformation….at least that’s been my experience, and Zuzana seems to be living proof of this.

Zuzana, you looked fantastic then! But it’s really interesting to see how you’ve physically changed in the intervening time – more in balance overall.

Was this achieved when you moved solely on to body weight exercise? I notice when you were your starting shape, you used a lot of weights in your intervals, yet by the move to Malta (just before I found the site) your shape was totally different

Love seeing your process. It just proves it isn’t genetics doing it. It upsets me so much when I try to workout every day and eat healthy and everyone says “well I can’t look like that because you just have good genetics.” I love it when people have videos to show of how far they have come. Keep up the good work Z!

She has all the reasons to be happy. Beautiful in and out.
Doesn’t she?

Hi Nicole D Lopez,

I’ve a thin body-type, and I don’t get sore but I too have like a little persistent bruise on my back that I guess comes from working out on the mat.

Maybe a towel would help you?

I’ve also got volleyball knee-pads for ninja jumps as I get bruises from rubbing knees on the mat.

Zuzana, thanks for the workout, I’ll try it tomorrow.

Cheers
Pikmin

I’d love to see exactly what you eat on a normal day. For example, the type of food, portion size, and the times you eat. I think it would be helpful to a lot of people that would like to eat healthier. We already follow your workouts on a daily basis, so why not follow how you eat as well!

Hi Zuzana,

I can’t do your workouts now because I am pregnant, but I was starting to use them before I found out. I have only 9 more weeks left and am already ready to start doing your workouts again. My biggest desire is to lean out my lower body because my legs and butt tend to look too thick and bulky. I struggle between should I do workouts like yours or stick to more cardio alternating between pilates or yoga type workouts. What do you think? I still do really like the toned, defined look though, like you have and want to have that, too. PLEASE HELP!!!

Dear Zuzana,

I am so sorry there was a point in your life where you had zero self-confidence. I don’t know what you were going through, but I can completely relate to that statement – I would never want to go there again. Ever. Just seeing a glimpse of the serious transformation that you underwent, you are providing some serious inspiration to other women (and men) who might be in that same spot you were in just a few years ago.

It seems as though a very disciplined and positive mindset and a super-strong willpower have enabled you to overcome that dark period. I know that from my experience, a relentlessly positive attitude as well as mindfulness helped me to overcome what I was going through. However, I know I asked you this question sometime ago, but I still struggle with some girlfriends of mine who – let me put this nicely – have challenged my patience with their questions, like “Don’t you ever just want to sit down and eat a pizza? Don’t you ever get sick of fruits and veggies? I need to lose 15 lbs in 2 weeks…this is what I ate today…is that bad? What can I eat? What’s a processed food? I wish I knew you when you when you were fat. Oh, me and so-and-so were wondering how you can eat that stuff without getting sick of it.” AAAARGHHH. And I get sick of responding with, “I am sorry, but ever since I started eating this way, I can’t go back to where I was. Yeah, I might have been more fun when I was fat.” Inside, I just want to really say, “I don’t harass you about your diet, why do you harass me about mine? I am sure there are more interesting things to discuss with so-and-so than what I eat. Can I please just eat my salad in peace.” I try to avoid the subject of food in general, because I know it is a sensitive spot for most girls, but they won’t stop asking me these questions and I feel compelled to respond to them in some way. But I guess I can just do what’s right for me and not let them bring me down. Sorry for the rant, but I had to get it out before I exploded!

Anyway, thanks for being my sanity saver when I feel like a sociopath :)

xoxox,

Stephenie

I’ve got a fever and the only prescription…is more kettle-bell! (Anyone familiar with the Saturday Night Live sketch “More Cowbell”?) Bring it on Ms. Z! I see it sitting all by itself behind you in your newest videos. It looks lonely. I especially liked the kettle-bell swing from “Banging Body.” I know it’s doing something good for the old tookus, as it’s usually quite sore the next day.
děkuji!

Hi Zuzana,
Thanks for showing your before videos, I do see a difference but you look in pretty good shape back then too.
Hey was wondering did you get yourself anything for completing your 30 day sugar free challenge?
I timed the challenge so that today is my final day because I’m off on holiday to Bali tomorrow I thought it would be nice to finish like this. So I found it was really only hard when my boyfriend would eat chocolate in front of me, but I tried a technique a friend of mine did while she was trying to lose weight, was to just smell the chocolate and those few deep breaths of it would be enough and wouldn’t need to eat it after that. I never thought this would work because I thought once I smelled it I’d just want to eat it more, but I was wrong and it did actually work! :)

You look really good with short hair like that Zuzana!
Thank you so much for everything. Im doing everything right accept the potions. lol! Im a huge fan and great workouts!
Love always:)

Crazy workout! I’ll try to do it tomorrow. I have a slightly odd question but anyways… Your boobs look very lifted, is it because of all of the chest exercise that you do?

Hi Zuzana,
I just finished this work using the interval timer that i received yesterday in the mail and all i have to say is WOW!! the timer definitely makes the exercise more intense. I find myself wanting to complete more reps than in the previous rounds and i push myself so much harder with the timer. I cant wait till tomorrow to workout using the timer ;)
Take Care
xoxox

Look on the internet if there is an internet store in your country that sells it, I got mine that way. You could also probably check if there are some other companies in other countries that have gymboss timers for sale and if they can deliver to you. (I couldn’t find anyway to get the timer to me from Gymboss site either)
Never give up! I can tell you the timer is worth it all! I use mine for Zuzanas work outs and for running.

I love the veins in your biceps. I want them xD
You’re awesome, Zuzana!

Hi Deni,

That little clip at the very end is I believe from her very first video for Bodyrock.tv and she just cracks up in the middle of it and falls on the floor laughing. They both have a wicked sense of humor and are fun loving. I think this was the first reason I actually was attracted to Bodyrock.tv…okay maybe the second…8-)

–Chris

This is my first time commenting. I am a Certified Personal Trainer through NASM and have a lot of experience in Exercise and Fitness. I used to be overweight and it was due to a lot of emotional issues from my past. Your honesty in the response to this comment is amazing. You are a very inspiring woman and I am proud that there are strong beautiful women like you in this world. Keep up what you are doing and on the bad days remember how wonderful you are and how many people’s lives you are bettering.

BTW… I challenge you to a plyometrics only interval workout! I do them quite often and find them to be very intense and effective! :)

Hello Zuzana I am very slim, I eat helty and I exercise, I have Celulite.
Dou you have some tips. Thanks

Ooo…this workout looks great! I can’t wait. :) I’ve been doing your workouts consistently and am feeling awesome. They really are the best! :) In regards to your diet, do you not have protein? So, does it look like this:

Breakfast: fruit
Lunch: veggie salad
Dinner: veggie salad

What do you eat in between? I’m looking to get leaner for the summer and would love to follow some of your dietary changes. :) More veggies sounds great! Thanks a bunch!!! I look forward to visiting your site everyday. :)

Hi Zuzana,

It’s a journey and non of us (I hope) are anywhere near the end of it yet. So, I wonder what you will think of this workout two years from now?

You two take care and I love the motivational poster you should print some up and sell them on eBay. 8-)

–Chris

Hi Carrie!

Awesome to hear you had such great results! I am (statistically) a raw vegan, too! I used to be driven, just driven, to make sure I had a “sufficient” animal protein intake, to “rebuild and repair muscle tissue” and to “lose body fat.” Ever since I pretty much gave up meat, dairy, and eggs, and started eating a TON of fruits, veggies, beans and some nuts, the body fat and excess bulk dumped down the chimney like Santa on Christmas. I can eat as much as I want, work out half the time, twice as hard, and get asked if I am over 18 (I am 31). More props to fruits and veggies!!!!!!!!

xoxo,

Stephenie

Thanks so much for all the workouts and motivation:) I’m only 17 and none of my friends workout or think its necessary so i always feel weird trying to get in shape. It’s so annoying when people say, “your so skinny and young, you don’t need to workout.” I want to feel more confident and feel comfortable in a bikini and have more energy. Anyways thanks for all the free workouts and diet tips. I’m finally ready to start a new diet and workout routine, and really don’t care if other people say i don’t need to. I will continue to watch your videos and start doing your workouts, your truly an inspiration and have the body to show off all of your hard work and dedication.
Sophia

Zuzana or Fredrick,

How often does Zuzana eat bread? Or do you stay away from it completely? Like 1 slice of whole wheat bread, how often do you eat this. Also I drink soy milk, what milk do you drink and also how often. And lastly, do you ever eat any cereal apart from whole oats? Like a Kashi cereal, which is more wholesome?
Please reply, I’ve been meaning to ask this for such a long time and will continue to ask until I get a response…. persistence is the key….lol

Thanks

It’s so inspiring to here you say this! I’ve tried to go vegan a year ago and I was fine the first 2 months, but then I started neglecting my diet (eating less legume and stuff) and I started to loose weight and I got a little anemic =( so I gave up. Now I’m eating really healthy and I fell great, but I’d really like to go vegan again some day…

You are such an inspiration! I had a baby 11 months ago and have some some self confidence issues now about my body… I’m back to my pre pregnancy weight, but things aren’t nearly as tight. :( … I am so excited I found your site… your workouts are fantastic … I love that you don’t use a lot of equipment …. just your own body weight!!! and that they take minimal time…(another issue…finding time to workout has been a challenge)…

So I want to just say thanks for your workouts and your diet tips!!!

Question:

How many calories do you consume a day doing workouts of your intensity??? I”m 5’5″ … 135 lbs ….

thanks!!!
hugs

WORKING OUT AT HOME IS FUN!
So true!!! That’s now my answer to all the people who are always telling me “Why do you workout that much? You don’t need it! Isn’t it too much for you?” I’m tyred of explaining them how healthy it is, or how great it feels physicly and mentally, so, from now on, I’m just going to say “Because it’s fun!” =)

Thanks Zuzana, you’re more than my inspiration, you’re my hero!!! =P

Debbie L

What kind of sunglasses are you wearing in some of your other videos?

Whats another way of doing pull ups on a budget? What do you say to those who do drugs, smoke and drink alchol? Before and after picutres are amazing, why were you so skinny?

i think your hair short was really cute

Hi Zuzana.

I’ve been meaning to ask, but keep forgetting. Did you buy some charms for your bracelet. That was your reward for the first part of your challenge. I just bought a new heavier Kettlebell as my reward for the Challenge. I call it Boris as it sort of reminds me of a Russian friend of that name. 8-)

On diet: It’s good to eat plenty of Veggies and fruit, but please keep some proteins in there as well. Whether they come from legumes or meats doesn’t matter in the short term.

Best wishes,
–Chris

it is 7:04PM in NYC I just finished this work out
the three rounds I did in 7:30 I had to use a chair and do tricep dips and leg lift, that was quite brutal.
the last interval was really hard but I feel super energized from it.
I also did 5 close grip pull ups slow and focused. and the stretch which I just do some yoga and it really keeps me from being to sore the next day.

is that why you laughed at the end?? the brutality you share with us must make the 2 of you quite happy. : )

hi zuzana ive been doing your workouts and taking exercises from your workout and putting them together since the begining of this year and I LOVE THE RESULTS!!!!! LOL you have diffinetly helped me THANK YOU SO MUCH AND KEEP UP THE GOOD WORK !!! youve helped me change my life mentally and physically ive pushed myself like never before im so gald i came across your youtube video one day lol

Zuzanna…wow..i’m shocked to hear you once had little confidence. Its inspiring than even you can feel this way.
Your body looks so much more balanced & fit now compared to before. Your skin looks glowing & you just seem more vibrant in general. I want to feel this way too. Do you use any tanning creams to give your skin a nice color? -I’ve been anemic & I’m looking like a ghost these days so i just wondered.
I’ve been watching this channel since December & I’ve gotten healthier since then & have lost almost 1 and a half stone.(Not from doing your work-outs-but by having you as my fitness friends- i do whatever activities i can) Feeling good is available to us all~thanks for your good example & encouragement.
Do all ladies from Eastern Europe really look after themselves & make a great effort to present themselves well in your opinion? Its just something I’ve noticed from observing all the polish people here in Ireland. :D

I don’t have access to a dip station so I was wondering what exercise(s) can I substitute for the Reverse Push Up?

Finally got my Gymboss and I LOVE IT! It has made a huge difference to my workouts as there is NO slacking off (if I want to beat your times ;)

Thanks again for the workouts! I love them.

Kelly

How do you do your warm ups after exercising? Plus, how would you follow the exercise without a timer and what you writing down in the notebook?

did u say you will drink HOT water? why?

yesterdays workout really hurt my groin area. I didn’t realize how many things i use those muscles for lol,like getting in and out of a car HURTS today

Hi Zuzana,

All I can say is Wow! I have been a fan of yours since about the time you started 2 years ago and until you see the “Then and Now” I never thought you looked out of shape, in fact it was your physique and my aspiration to acquire the same one that kept me coming back to your site. You have definitely made a grand improvement, although I did like the short hair:) Long is pretty too. As for the fruit for breakfast do you find that you have the same amount of energy to perform the exercises? I tried the fruit for breakfast for about 4 months and I did not find I had sufficient energy throughout my workouts. Would love to hear from you.

Take care!

Hi Zuzana

Thank you so much for sharing those workouts!
I would like to buy this Puma swimming suit but can’t find it!? Where and when did you get it?

Thks again!
Angel

hi zuzanna….where do you get your iron from? i know you mentioned that you do not take suplements. just curious. have you tried eating lentils? they are very good, very tasty if you make them right. if you want a recipe i’ll give it to you.

also you look more skinny now then you did then. have you lost weight? if so how much. or how many inches have you lost? maybe one day you will answer my questions…=)

by the way thank you for showing us the before and after.

This was a kickass workout! Those vertical leaps were amazing! And I loved the high knees to bicycle!

I really enjoy working out in a gym, but I’ve never been able to do the reversed push ups until today. When I was in there it came to me that I could use the treadmill handles to pull up on and it totally worked!

Keep up the great work, Zuzana and Frederick!

You said you watched some of the older videos. Do you mean the ones from 2 years ago? If so, where did you find these? I’m just beginning to start working out and trying to keep up with Zuzana now is killer but the only beginner workout I found was the 6 video one on the workout archive page.
If you could tell me how to find her earlier videos I would be much obliged!
Thanks a million!!
Jordan

hi zuzana,
M from india and this is my first time and i have been followin your workouts religiously.It all started when i stumbled upon ur workout on youtube.You inspired me to start my workout again and that losing weight is possible.You see i had tried a lot of things bt it never seemed to last bt nw m seeing results that hav lead me to believe that it possible.Thank you so much.
I wanted to ask you is weight gain possible even if ur losin flab becuz wen i measured my weight it had increased bt it ws nt showin on me.
P.S you look really wonderful.big fan of yours.

Hi Guys!

I just have to say that I love, love, LOVE the one arm lifts! One of my new fave moves! Great workout, thanks again!

=)

How do the downstairs neighbors feel about this workout?

PPS my name is Tina and m 19 yrs old

Hi Lydia,

Why not try this site for a timer you can use?

http://www.speedbagforum.com/timer.html

I’ve had to use it when I missplaced my Gymboss timer. It’s pretty easy to set up!

Dee
Aussie Aussie Aussie, Oy Oy Oy!

Hi Zuzana,

This looks like a great workout, I might try this tonight. Are you planning to incorporate your Kettlebell into some future workouts again sometime soon? My “Brutus” is feeling neglected!

Eating fruit for Breakfast was something I used to always do. I think I might start doing this again. What sort of fruit do you eat?

I have never really been a meat eater but was told I should eat meat to get more protein into my diet, as a result I feel that the animal proteins make me feel bloated and put on weight. I like the idea of plant based proteins instead so will be eating less meat from now on.

In your older vidoes you look great but you now look amazing! Great transformation. You must be very proud!

Dee
Aussie Aussie Aussie, Bananas Bananas Bananas!!

Hey Zuzanna, I also just eat fruits for breakfast. Fruits not only cleanse & detox your system in the morning, which is why you can lose weight, it also does not “weigh” you down & keeps you feeling energetic in the day. I do my workout in the morning & if I eat something else like toasts or cereals, I find I have lesser energy & tolerance to push myself. I would also like to suggest brown rice, which I find keeps you full faster. Like half a serving of brown rice is as good as you consume a full serving of white rice/bread/pasta. And brown rice also retain fluid better, so when you start drinking water or soup along with the meal, you fill up faster, hence stop eating sooner. And also you stay full over a longer period of time.

Hey Zuzanna, I love the bloopers at the end of the vid, so fun :D Thanks for showing us how you look when you started out on this workout journey, it really helps to motivate. I’m so happy to chance upon your vid on youtube over a month ago & I’ve not stop working out since. I used to work out on & off & I find it so hard to stay motivated. Now if I skip one day, I’ll feel guilty. If I get lazy, I think of you & I’ll do some less intensive exercise, because I always remember you said “stay active even on rest days, don’t sit on the couch”. So that’s all thanks to you!!

One thing I wana say about alcohol Zuzana. It is beneficial to drink one shot of alcohol such as wiski, vodka, brandy, or a glass of red wine, in a such a way that overtime, it helps increase HDL (high density lipoproteins) the so called “good cholesterol”. And this good cholesterol, helps get rid of the bad cholesterol, or LDL (Low Density Lipoproteins) in the liver. Wine is better though, because it also contains anti-oxidants.

Im not trying to question your ways or anything, Zuzana. I respect you very much.
Just thought I’d share what my exercise physiology instructor taught me.

Z-
I am 25+ yrs older than you – I do your workouts and eat right – but for my age of 48, i cannot seem to get rid of the sides of my hips and loose much of my waiste or my inner thighs, no matter what I do. Not ready to hit PLASTIC SURGEON. I am near a beach , I do live long island – have been working out since i was 17 and now will do – running , but it is not my thing – unless you suggest that. I swim, mtn bike, kayack and play volleyball. I do have kettlebells, Dumbells, a Concordat, swiss ball, jumping rope. My jon keeps m e very psychical. My bodyshaoe is more like a skier, with big boobs, tights legs and arms and butt. BUT i am only 5 foot 2 !!

WHAT DO U SUGGEST? i RARELY DRINK, and when I do its 1-2x a week of vokda.simple. i eat no white carbs or def. NO sugar..I am muscular but have BFat over the muscle 0 i need t o loose 20-25 pounds,, Help

Hi Zuzana!

I love your workouts, but I’m interested: do you only do your workouts or do you go jogging / running / doing joga or anything else apart that? Shall I go jogging before them?

Hi Zuzana,
It was great to see what you looked like before you started with the body weight exercises. But i was wondering at what age roughly did you start to do structured workouts like this daily? Have you always been very athletic?

This workout looks great will give it a crack tomorrow!

Thanks Hayley :)

I was wondering the same thing. I got one like yours from nike but I still prefer the other which is about 3 cm high so it gives me great cushioning for back and also for hands when doing push ups.

Dear Zuzana, Dear Frederic, Dear someone else – please help!
since yesterday I feel great soreness in my ankles, it’s really hurting!
I don’t know what I did wrong, did a lot of jumping rope this week but otherwise just Zuzanas workouts like for months till now.

Does anybody have any tips on healing/stretching/relaxing/recovering the ankles??
THANX

It was great to see that you started out normal like us – an inspiration to see that maybe if I keep it up I will be lucky to be toned like you. I love your hair in the old videos – so cute as it frames your face – you are a doll! : )

Yes, I agree – thank you for the “old” parts – you made impressive changes! And you are the best proof that your workouts make your body rock!

Thank you so much for posting the old video clips! I am now more motivated to do these workouts and eat very healthfully. I can see it is possible to really change my own body. You looked great before, but without seeing those clips I didn’t believe it was possible to get to the level you’re at now. Thanks again Zuzanna & Frederick.

I suffer from IBS and its flared up again at the moment from too much fruit and veg which is a nightmare (sorry, not the nicest of subjects but just wonder if anyone else has the same problem)! Thanks for the video and the new workout, I just finished it now and enjoyed it heaps although I was dying at the end there. Here’s my scores.

Part 1: 18,17,15,17,17,13
Part 2: 4:40:83
Part 3: High Knees 78 – 80 each round Bicycle 36-40 each round

Another huge thank you.

Hi Zuzana, Fredrick,
wow! the changes are amazing..I am 31, hv always been petite and never did any workouts ever! Since I turned 30, i saw changes to my body and started working after spotting your website last Aug – 2009. Zu, your an absolute inspiration to all of us.

Since working out is still new to me and I am building strength and endurance, I can’t workout alone at my home and hv joined the gym – spinning & body pump Les mills classes (I push myself in a class envoirnment).

I don’t really eat a lot since I am small and don’t watch what I eat (I occasionally eat cake, or chocs like once a mth)

When I started, I couldn’t run for more than 5mins :( I am much better now but I am struggling and getting disappointed. I am 104 pounds now, 5 2″ with body fat % 24%.

My aim is to reduce from 24% to 18% without any fat burners or supplements.

Please help as I really want to see results but at a complete loss on how to do this..

Lots of luv

PS – it’s still me.. just wanted to say that my aim for now is to look like your body looked 2 yrs back.. :) I still think you were in great shape then and much better now..

Just a few days back, i shared your website with a bride to be who has 2 mths before the D day….

why don’t you bring for us in the fashion haul a swim suits
and an bikinis?

Hi Lydia,
Are you in Australia?

Hi Zuzana, I’m a huge fan of you. Sorry for my english, I’m from Brasil. I really like your workouts, and I started to follow your advices two weeks ago.
I’m still doing the “Workout for total begginners”, every day. I see your videos every day, and I want to do THIS workouts.
When I can change my routine? How, did you skept from easy exercises to the harder ones? Gime some tips, please.

Congratulatios for your improvement! And thanks for beeing an inspiration for me, and everybody in the wourld.

Excellent workout! Loved the one arm lifts, you really PUSH me. Thanks!! I’m ready to jump into the Caribbean for a swim to cool down! It’s been 3 months since I found your website and began the workouts and I’m never bored and I’m definitely making gains from head to toe. Also loved the S & M workout! Favourite standby is always Body on Fire. Fruit is a fantastic breakfast, and salad or at least some veggies with lunch and dinner help digestion. Raw fruit and veggies are full of enzymes. More enzymes = more ENERGY given to the rest of your body instead of being used up for digestion. The insulin spike you get from poor choices of carbs is false energy, only a quick rush, not a lasting balanced energy. It screws up your blood sugar and insulin levels and gives you the big crash and cravings. Choosing fruit for breakfast and/or snacks and veggies with meals and there will definitely be a difference in your energy levels. Just what works for me and my opinion to confirm what you’re saying and I agree that is also keep you leaner. Keep smilin’, lookin’ great and havin’ FUN, Zuzana!

oops, I mean that ‘it will’ also keep you leaner… :D

hi there i have printed your picture off and stuck it on my fridge. you are my summer slim down insperation. thanks for sharing your workout and diet advice with us.

Hi Zuzanna, i have been watching your videos for the last couple of months and really enjoy them. I am trying some of the exercises out and also watching what i eat. My problem is my upper body is very weak. I am rougly 5ft 7 and weigh 155ibs. I would like to get back down to 125ibs. How do i increase my strength. i cannot do push ups nor can i do that one arm body push up you just done on this vid. Pleaseeeeeee Help.

Hey Barbara,

There are a few reasons why this may be happening. You are not warming up before your exercises, you are not stretching enough after your workout (very important) and you may have a bit of inflammation around the joint due to improper technique. Try taking an anti-inflammatory for a day or so and stretch and rotate your ankles a few times throughout the day. Most important of all when you wake up in the morning before stepping out of bed, rotate your ankles in a circular motion 10 times to the right and 10 times to the left. Afterwards point and flex your feet 10 times. Do the same sequence 2 more times. Try this for a few days and I am pretty sure you will feel a lot of relief. Make this a habit to prevent future injuries.

Good Luck!

Hi Zuzanna

I have been doing your workouts religiously 4 times a week and playing tennis for 2-3 hours 1-2 times a week. I have made a schedule of your workouts and I am up to day 39 of your workouts, which means I’ve done 38 of your workouts (not 38 days total because I do 4 workouts a weeks). Does that make sense? Sorry :-/
Anyway, I haven’t lost a pound! Not one pound! I have gained muscle though. When I started your workouts I could only do 5 push ups and now I can do 20. I guess I don’t mind so much about the pounds because I know muscle weighs more than fat, but I’m still not fitting into my pants I was wearing at the end of last year and that’s more what I’m basing my fat loss on.
How long do you think it will take to start burning away the fat?
By the way, you are totally amazing! I know you hear this a lot but I think you are so great doing what you’re doing for us. Do you understand how many lives you are changing? You have changed mine. I stopped smoking 17 weeks ago and put on 10 pounds. It’s those 10 pounds that you’re helping me lose.
Thanks guys. Both of you. Wonderful work! xo

I love your pic with the tips!! i saved it on my desktop for inspiration, motivation, and so I won’t deviate from my goal!!
Also, I look great before too. Difference now, is that you are perfect!! :)

Congratulations for your great progress Zuzana!!! Of course that you used to have a great body, but now you have an increadible body and even more important, and as you said, you have self confidence, you are more happy and you have this amazing internet page, that is helping lots of people to reach their goals….. Please keep doing like this… Thanks a lot for all the inspiration, tips, exercises, fashion hauls….. and really… congrats for you and Freddy…. be very proud of your work….:)

Appreciate your answer Tania!
Yeah rotating my ankle does feel like a right thing to do, I do it spontaniously during the day, will try tomorrow before getting up!
I do worm up before every workout (also rotating the ankles) and streching (I love that part of training!!!)
Will take it easy now a couple of days, probably it will go away… Thanks!

“Girly” push ups or half-push ups are good for beginning to work your upper body. Instead of being on your toes, rest your knees on the ground and do a push up that way. If it is still hard try spreading your knees apart instead of having them right next to each other. Doing these really helps build muscle where there is little, and soon you will be able to move to full push ups! Good luck

Hi Zuzana, I am a recent fan of yours and gradually getting into groove of your training. Today I happened to see one video on Soya – http://www.youtube.com/watch?v=RdFVnJQJCRI&feature=channel
Please see this and advise us as you have earlier suggested Soya milk for breakfast. Waiting for your reply! Thanks

I notice there’s another lvette posting, so I started posting as Lvette #1. Just finished this workout 10 minutes ago and I loved it.

Part 1: 20-16-16-18-16-18
Part 2: Took 8 minutes
Part 3: I completed forgot how to count :) but I did all 12 rounds.

Total time was 20 minutes.

My recovering time at the end of the workouts has improved greatly. There’s a mark difference from Feb when I just started doing bodyrock.

ROCK ON EVERYONE.

Hi again, I’m hoping that you will include an exercise modification category on your new website. As I’m reading through the blogs, there are always a few comments from people who are frustrated that they can’t do the exercises exactly as you do them, or they believe that they will miraculously be able to do them “someday” without any initial skill in the muscle movement required. In my own experience, I have introduced 3 of my friends to your website who were looking to try something new. With all three, I have found that some coaching is necessary on helpful modifications for some of the exercises. They don’t think of slightly modifying on their own, and are more likely to skip the exercise or whole routine altogether telling me that it’s just too hard. Yet with a simple modification, they can not only complete the set out routine, but also build specific skills that mean they will eventually do the intended exercises as shown. As an example, something as seemingly simple as the dancing crab can be broken down into first being able to 1- lift yourself into that position, then 2- lifting just one limb at a time (legs tend to be easier than arms), then 3 – lifting one arm and then one leg together but not at the same time, then 4 – lifting both one arm and leg at the same time. A friend of mine who is 51 is working on this progression and is enjoying it. The beauty of your workouts is that anyone can do them! That being said, everyone’s abilities to balance, recover, and exert overall core strength can vary a lot, especially at different ages. I think it’s important that people realize that when they modify [as long as it's a skill progression or mimicks the actual form (like your one arm push up from the knees)] , these modifications will help them reach their goal in the long run. I don’t know if it is, but it shouldn’t be seen as wimping out, or cheating, or cutting corners, as long as they are still working really hard even with the modification. Another common modification I suggest for my friends are slightly adjusting rest breaks in between sets. Sometimes with a bit longer rest period (like 20 to 30 seconds, instead of 10), they end up being able to finish the routine completely without quitting part way through.
The idea is skill progression and full participation, and hopefully, eventually, the modifications are needed less and less as strength increases.
I love that my friends are excited about your site and I hope that they do keep up with it.
Thanks again for the one arm lift, love it!
Hope you’re having a terrific weekend!

Carrie, can you give me an example of your raw vegan diet. I want to try and do that.

hi zuzana!nice workout!thanks!as for the fruit for breakfast thing……ive been doing this for months now and have never felt better……fruit digests really quickly and if you eat it on an empty stomach and not mix it with other food groups you will see and feel the difference immediately.,especially regarding “regularity” if u know what i mean.haha…….we seem to eat the same way…..alot of salad…….i used to eat one BIG salad for dinner but even a huge portion of salad is just too much all at once so i too cut my portions in half and now eat two nice size salads a day.i try to keep my carbs to before 3 or 4 pm and protein and veg for the rest of the day.i have seen amazing results once i stopped combining my carbs and protein(ie;;meat and pasta, etc).my digestion has improved significantly and i find that i eat less if i only eat salad or vegetables with my protein.i tend to eat less carbs as well.aproximately how many grams of protein are you eating per day??any idea?….just curious……thanks for all that you are doing on this site.im really enjoying it.
xoxo
rose.

Hi Zuzana, I had commented before about how I started watching your videos two years ago but I wasn’t ready to start the workouts then. When I saw you the beginning of this year I thought that your progress was so great and that was what really motivated me. It seem like you have always been somewhat fit. I will explain how I had to get in shape after pregnancy when I take my beach body after pictures.
Thanks for the great workout.

Samantha R…i too suffered from IBS w/agonizing stomach pains for years.
There is a good resource online called ‘heathers IBS’-she distinguishes between the different types of fibers. Her advice did help me although i didn’t buy any of her products really. She had some very good recommendations.
I think the best way of knowing is to observe yourself~although i know this too can be really hard.

Off the top of my head i’ll name my top pain-causing culprits in relation to fruit & Vegetables.
So here’s my NO No/(Be extra careful with) list: Apples,(The worst ever :() Asparagus,onion/garlic/Leek, Broccoli & Cauliflower,(3 Florets Max of these) Grapes, Beans,Soya milk. raw cabbage,raw tomatoes.Peas sometimes.Bell Peppers,
Because alot of these foods are super-healthy i think the best plan is just to use very small amounts of them..esp. for example Onions, rather than cut them out altogether.

Here’s a list of less problematic ones: (This is my own personal list but if it helps you too then great :D)
Pears, Turnip, Butternut Squash, Raw Carrot grated,Spinach, 4 Cherry tomatoes,Bananas,Cooked green cabbage, Berries-Blueberries, Strawberries, Green Beans, Beetroot, Sugar-snap peas, Lentils,Hummus, Mangoes, Cucumber,Radishes,

Other foods that helped were certain yogurts (ones without starch added) & Rice based foods.Not too much whole-grains like Bran/whole-grain bread for example.

Chocolate really used to help me unfortunately -i found it to be the best medicine.LOL.in fact i did just fine with alot of Junk Foods-no problem at all unless it was something creamy/wine or something like this. But as soon as i tried to get healthier my IBS would be a nightmare but my advice is to keep trying & don’t be resigned to the junk food.
The best of luck with it. I know how hard it can be but there is hope you will work it out & manage it. :D

How many calories do you eat a day working out at this intensity???

Great workout!! Kicked my butt. :) I really liked the reverse push-ups with the leg lift. By any chance, would you consider posting pictures of your food? I want to get any idea of how many fruits and veggies I should be eating to get leaner. THANKS for all that you do! You’re THE BEST!

Hi Zuzana, nice to see the changes posted next to each other!! I just have to ask, these days you don’t post any workout, are you doing your own old workouts? Or are you trying new ones you didn’t post yet?

And I have to get back to the pregnancy question cause I am really curious what you think about doing your exercises when pregnant, just not as high in intensity?? Would you do your own workouts (modified) or would you do something else if you were to get pregnant?? Really hope you will answer this time, maybe you learned about it when you took your personal trainer diploma??

Thanks so much, <3

Hi Zuzanna,

That red Puma suit looks amazing on you- i had to comment. You’re gorgeous, 2 years ago and now. :)

Summer postcard – perfection! :*

Mallo,
You can do a pushup. There are different forms of pushups and you should start with an easier pushup and over time work your way to more advanced pushups. Leave the one arm pushups to Zuzanna and Rocky Balboa.

http://www.youtube.com/watch?v=eOwZtpxekWI

Hi Zuzana, what an amazing workout!!I really never expected those vertical leaps to be so hard, they kicked my but :) I did an average of 15 per set.. and by the end it took me a while to catch my breath..

Thank you for sharing your pictures of before and after with us, to see your progress is such a great motivation for me to continue to workout.
xoxo

Hi Mello,
why don’t you try doing push ups on your knees first, it is a lot easyer and you will get strong fast..=) good luck

Hi Zuzanna,
I just wanted to say Thank You so much. :) I have been following your workouts for about half a year, and I have seem tremendous results. You inspire me to push myself, to be healthy, and enjoy life. I am so grateful for people like you in the world.
Always,
Ashley

I’ve been following your site for a few months now, and i love the results I’m seeing in my strength, stamina, and muscle tone.

I just wanted to share a thought I had about your new website design. It would be really nice to be able to have a way to add a specific workout to a ‘favorites’ section. There are some of the workouts that I absolutely love and have a hard time remembering what they are on days when I need to use an older workout.

I’ve seen the same kind of thing on recipe sites where you can add a recipe to a ‘recipe box’.

Anyway, just thought I’d throw it out there. :)

LOL! That’s what I use. But my comp’s crappy and it lags for that one so I’m using a different online timer for interval timing…

Hi Zuzana.I just wanted to let you know that you have an amazing physique. Your body is beyond lean.I have debated over the past if I wanted to get a gym membership; and for what whenyou can workout in the privacy of your own home. What I love about your workouts is that they are short but intense. They don’t require to go on the treadmill for an 45mins to an hour.thank you so much for giving us the tips about your eating habits.as a matter of fact I will be starting that tomorrow. I am so happy that my friend introduced me to your website because iahve been on it everyday since then.you truly are an inspiration to me.

Carrie P, i’m also working on being raw vegan…so far just vegan cuz it’s hard with my family and everything to be raw too…but i want to!!! i eat way too many avocados though and other fat…i think it makes me tired and sluggish and I need to turn this around so i have more energy!

But Zuzana…you should create a facebook fan page for BodyRock.tv so ur fans could know faster when you post new workouts and such!!! :) thanks for all these great videos, you rock!

How many fruits do you have for breakfast? I had a shake that included an orange and 3 strawberries this morning. I swear it made me more hungry.

Try to find an Airex exercise mat. It is a bit more expencive than your average mat, but durable and SO comfy!

Hi Zuz and Freddy!!
Thanks for another great workout!
I just wanted you to know that I`ve followed every single workout for 6 months! I`ve come a long way, thanks to you guys!
<3
Hugs from Hanne!:-)

Hi, I have the same problem and I struggle to maintain the same weight, since I started doing these workouts I lost a couple pounds (about 2 months ago)but if we are consistent with workouts and follow the instructions of Zuzana, I think we will be able to achieve our objectives.

Hi Faiza.

I think that you should add variety to your workout routines. I used to do the Turbo Fat Blaster every day for about 2 or more weeks. In the first 3-4 workouts my time was faster and faster, and then…all of a sudden my time was worst and worst. After i saw that whatever i do i can’t improve my time i started doing other workouts and now i have better results from doing so. You should try this too for better result.

And for the “skipping the exercises” question. In time you will find that it is easier for you to do the exercises that you found really challenging in the past. There is no way for someone to tell you when to skip the exercises. It depends from person to person, and from exercise to exercise. You will just feel it. When i started working out i could barely do 5 girly pushups or half pushups, after a while i could do more and more. Then i skipped to “more challenging pushups”. When this happens to you it is time to try other exercises or try a harder variation. Just listen to your body.

Sorry for any misspelling or English mistakes. And i hope this helped.

Thanks for replying Maryh – you sound like you have the same trigger foods as me. I never eat junk food but I’ve noticed that my IBS is much better when I’m not on a big health push such as I am at the moment but then sometimes it just goes and I can eat anything without any problems. Its so annoying. I’ve also some info that might help you too – apparently a lot of problems with fruit arise when you eat it when your body is still digesting food (its much more complex obviously but I’d be here all day). If you have your fruit on an empty stomach then you don’t tend to get the problems. Have a go see if it works for you.

Thanks again. Sx

Zuzana, I read a book called “Fit for Life not Fat for Life” by Harvey Diamond and it has changed my life. In this book he talks about eating fruit until noon and eating salads with all your meals and why it is so beneficial. He has lots of other very helpful tips too. You should read this book if you want to learn new and life changing ways of thinking about food.

Hanne, did you lose any weight or inches? What clothing size did you used to be and what are you now? Did you change your eating habits as well?

On her recipe videos she says she does not count calories. She has several posts that explain the concept of eating clean and I also see that she is not afraid of fat but eats the right kind, which is EVOO (Extra Virgin Olive Oil). Eating clean, small meals 6 times a day does make a big difference, oh and her recipe videos will include at the end a demonstration of the size portions she eats.

I’m in the Navy and have been in a slump for a while now… but you completely just motivated me to begin working out again. Soooo thanks…. =)

Hi
I did a workout I made up today, it has 5 exercises and they all flow to the next one I did 15 rounds and completed it in 13:31; It was tough.

Here it is if you are interested:
1. Ninja tuck jump-1 rep

2. Mountain climber- 10 reps

3. Dynamic pushup- 5 reps

4. dynamic squats-5 reps

5. reptile-10 reps.

Just thought I would share because I thought it was fun.

I love your workouts and this one I made was very much inspired by your workouts! You have changed my life Zuzana!

wow that was an awsome workout! thank you so much zuzana for motivating me to push myself towards a healthier lifestyle!!

<3 always,
d.

Ďakujem za ukážkové klipy, ako si vyzerala predtým – tak je to rozdiel, a teraz ma to povzbudilo, keď vidím čo si dokázala, lebo ja mám problém presne s tými istými partiami ako ty :-))) – teda ty ho už nemáš.

inšpirovalo ma to a určite aj ostatných!!! Vďaka

Hi Zuzana and Freddy,
I was wondering if you have any alternatives to the reverse pushup-I don’t have a dip station or a wooden broom to use with 2 chairs.

Russell, I thought that you Navy guys have to work out every day!

Thanks alot for that advice Samantha R…i will give that way of eating fruit a go too ;D. I’ve been avoiding a lot of fruit i really love but i will experiment with this approach next time. Aha..this would also explain why alot of fruit yogurts cause me trouble too i suppose. Just realized this now..although strawberrie ones are usually ok..gosh it can seem so random.
I forgot to mention Courgettes are fine vegetables for me too.
We’ll soldier onwards & upwards! Hopefully our pain filled IBS days are over now!!!. ;D

Zuzana, you are amazing. I have been doing your workouts for the past month, and I feel incredible every time I complete one. I go to the gym frequently, and I must say that your workouts are more intense and give me a much better workout. You make all your workouts easy to follow with pictures and descriptions, and of course a video. My goal is to do hit your workouts hard and eat healthily because prom and summer are coming up!

Thank you so much for everything Zuzana and Frederick :)

Hey, Zuzana! You are great!!!! love you!

Just wanted to say Zuzana, are YOU CRAZY???

Just kidding, you are amazing. You have definitely motivated me even more to get back in the gym, and to take my workout more seriously. My wife is 9 years younger than me, and I really want to not be a turn off for her (which is where I am headed). Thanks for your clips, one of the things I am SEVERELY lacking in is my cardio, your clips will definitely whip me for the first two-three weeks, but I think I can hang tough after that. Thank you!!

Hi Zuzana:

Thank you once again for this workout. I don’t have a dip station, so I used my pull up bar with a chair to the reverse pushups. Hope you can share this idea with all your fans.

Thank you also for the 7 steps to have a better body for the summer. I have started with the first 4 of them. Last one is definitely the most difficult for me.

Enjoy the summer !!

Tere

Hi Zuzanka and Freddy!
You look ravishingly beautiful!

I know, you have certainly just a little of time… if you had some, could you please post your exact diet? Just an example of your three days to see some variations, portions, etc. It would be so useful for me (and maybe for a lot of people following your tips)… Thank you a lot for doing all great things for us and being our inspiration!

(to Samantha R)

Sorry to hear about your illness. I hope this link is encouraging to you that IBS is absolutely curable, given the correct lifestyle:
Peace and Health

http://www.colitis-crohns.com/

I just wanted to say that i’m loving the new stuff that your writing about regarding your diet! i have been so brain washed into thinking that protein is a must and i used to be vegetarian but introduced chicken when i started weight training but its so nice to see that i casn have a fruit salad at lunch time and still achieve a strong lean body!! i’m addicted to your workouts so i dont’ have a problem in doing them and i work very hard, my goal is to really focus on my diet now and remain consistant with it so your grocery haul and stuff like that is going to be really interesting for me and help me!!
Thanks again and looking at your progress videos was great and really inspiring!

did this workout first thing this morning and enjoyed it very much :)

heidi,
Zuzana does not count calories. she advocates clean eating and small portions.

Hey Klara,
These are the only workouts Zuzana does.

hi zuzana

i have to say, i was disappointed to see your old videos, coz u look great even then, so its not very motivating for someone like me, who has a HUGE change to go through to even be where you were two years ago…can i suggest something? would you be willing to personally train someone who has wt and fat to lose, esp. around the difficult areas like the abs, for say, about 6 months, and then show us the before and after photos of that person? it would be a great project to share with all your followers, because seeing a transformation of an “average” body into something strong and toned and lean in 6 months would be such a massive motivation and inspiration. the ideal subject would be a woman who has had kids, so her abs are in poor shape, loose and flabby, a jelly-belly; would be really interesting to see what you can achieve with that in about 6 months to a year with a disciplined n consistent workout/diet. pls do consider this, i am sure u will have no trouble finding willing guinea pigs!

Hi Zuzanna
thats great to hear you have come so far :)
I have a few questions.
Do you take any supplements or protein powders?
Theresa

I used to like to eat very big portions of food all the time but then I learned, or relearned chewing. Now I chew slowly, so I feel fuller while eating less. Also I think of what I’m eating and how it’s going to benefit my body so I concentrate.

We eat so we can live not live so we could eat!

I’m probably going to do this workout tomorrow. I already worked out today and beat my personal best by 3 rounds. If I’ll feel very sore tomorrow I’ll do yoga. Ether way I’m going to do this workout in the next two days.

Cheers

Samantha, I also have IBS and I have the same problems as you but I have noticed and have found through lots of reading that if I eat something before I eat the fruits or veggies, say if I have a slice of low fat cheese, some yogurt, or toast then I have the fruits or veggies, I do much better. I think the point is not to eat fruits or veggies on an empty stomach. I also drink warm water and tea a lot (no ice cold drinks) and that has helped a lot. :)

Hey i wonder if you are on some supplements to help u grow faster ??????????? :)

If so then please tell me your secret ! your so fkn awesome and hot!
really want to know how you get a body like this…. fast :)

hoping for an answear soon as possible :)

Getting ready to do this workout – Looks great. I also cannot do the reverse push-ups so I do low triceps dips and I do about 15 of those.

fun, tough workout! Thank you!

Hi Samantha

I have a client who has IBS and he sometimes experiences a worsening of symptoms when he consumes a lot of fruits and veggies, especially ones with tough skins or those that are particularly acidic. We tried a diet with slightly lower amount of raw veggies and I got him to peel some of the fruits and veggies when possible. A lot of the nutrients can be lost with the peel and/or with cooking, so he tried to cook only slightly and peel about half of whatever he was eating as well as avoiding the really acidic foods. Seems to have worked wonders so far. Maybe you already do all of this but I thought I might try and help! Good luck!

Hi!
I was also wondering about a variation for the dip station exercise?…

Juliana

Thank You for the tips!

I´ll try some changes today!

;)

Last time I did the Turnover I had bruises on my hip bones/ What did I do wrong? Guys, where are you traveling next?

Your workouts are amazing! I don’t know how your able to do it. I would love to try, but your workouts tend to be in a pretty big space. I live in an RV and dont have enough space to try all these amazing workouts. Do you have any tips or excercises for me in a smaller space?
Thanks, Keep up the good work.

Hi, I’m just starting to workout and i wanted to try your workouts because they don’t seem boring but after working out , my body gets really sore and i could barely walk the next day , does that mean i should stop ? what if i continue to ache ?

Just did the workout. A great one! I can’t even type correctly and keep making mistakes.
Part one: 14-13-11-11-13-13
Part two: 6:23
Part three: didn’t count but it was intense.

Thank you for the workout!

I love all your work outs :D

unfortunately i dont time my self.. but iwill start doing that…

I have a question.. .where did you get the black metallic thing. .the one you used for one arm lift? what is it called? and is it available online?

Thanks loads :D

I’m traveling for this week, so I have to make do. I can’t be thumping out a workout without disturbing people, so today I did an hour hill run, with 14 pistols at the summit, and some abs exercises and push ups. I will make note of needing to try this workout when I return home!

I am new to your website and I’m so excited to start your workouts!! You are so real!! Thank you for your inspiration!!

Hi Zuzana and Freddy, I was wondering if you eat only fruits for breakfast and a veggie salad for lunch and dinner, how do you include protein in your diet? Great workout. You really inspire me.

Hi Jordan,

Some of the older workouts are on youtube, but you can find beginning workouts here: http://www.bodyrock.tv/category/archives/

–Chris

Hi Zuzana and Frederick,

Maybe you folks should do an article on hair removers or removal. It seem to me pointless to get really fit if you have a ton of unwanted hair covering the muscles up.

Take care,
–Chris

Hi Zuzana,
U look great! I haven’t looked at your site for 2 months or so,and ur arms are much more musclur. I’m wondering, What is the total time that you work out every day? Kerry:)

Hi Zuzana and Frederick.
Zuzana your body already looked awesome before but I know how critcal you can be towards yourself. Your bottom definately looks trimmed down and firmer and your abs and arms are tighter and stronger and muscular.
Your waist looks thinner now than it did before but you have a washboard stomach now, not just skinny.
A definate upgrade from before thats for sure.
Im pretty thin myself but I only hope I look half as good as you if I keep doing your workouts and maintaining my diet. You are such an inspiration.

Hi Zuzana, I am very new to your workouts, I just want to know if you do any weights? Your body looks amazing. looking forward to hearing from you

Thanx for that 2-year-old videos:)!!!I’m gonna try this workout today!Its so amazing that you guys post here a lot of info about workouts and your life!… i can’t express how inspiring for me is that!
And besides watching your life here and trying this workouts makes me feel like I know you for ever!:)

Hey to all the newbies,
I only know from what Zuzana says on this site, but no, she doesn’t take supplements, doesn’t do any other workouts besides the ones she posts, and it’s very hard to be protein deficient. Dark leafy veges are especially high in protein. As you can see, she doesn’t look like she’s lacking lol! I’m so glad you posted those pictures Zuzana! It’s even more inspirational to see the dramatic difference. You were gorgeous before, but you can see such a difference in your strength, energy, and leanness. It inspires me even more to continue following your workouts. THANKS!

omg!!
you are too hot for this world…
congratulations!!

Such wonderful workouts, always leaving my abs burning and me sweating. Trying to get in shape for the bikini season, and also for basic. Thank you so much for your wonderful workouts dear. :)

I have been trying to loose weight and it is very difficult. I am a female I started at 225 pounds and over the past 2 months i have lost 18 pounds. i weigh 207 now. My short term goal is to loose 20 more pounds over the next 2 months and to try and loose 8-10 pounds a month. I watch your videos on youtube, I dont know how many reps you are doing. your exercises are difficult for me but i try to do what i can. i am seeing a change in my body. I need help with working my lower stomach. The top is flattening but the lower half is not..Any advice you could give me with diet would help me alot.

Zuzana! Awesome workouts!
I’m a personal trainer and i’m very impressed!!

It all comes down to healthy diet, dedication and motivation to get fantastic results. Well done!

Keep up the good work!

Zuzana, I just came across your sight yesterday and can’t stop watching all the videos. Your workouts are short (but not sweet) and get the job done! I am a fitness trainer and can’t wait to use some of your combinations in my boo camp classes. And . . . when someone tells me they don’t have time to workout 20 minutes per day (which of course is mostly just excuses) I will be sure to pass your sight along to them.

I absolutely loved this workout!! You are the best!!!

Amanda

You’ve inspired me to really start focusing on my goals for myself. I am just a little concerned because I have a lot of knee and lower back pain and I want to be able to do these exercises without hurting myself. Do you have any functional workouts that have minimal back involvement? My core is also the weakest part of me at the moment. One of my goals is to loose the fat and love handles surrounding my core and start toning the entire core. I found that core exercises have a lot of lowerback involvement and increases pain when I try to do them.

u r sooo cute in the clips from 2 years ago! so soft and feminine!! now i see what u mean when u say u had a problem with ur thighs and bum! well, u made ur progress sooo visible remarkable and distinguishable!! great job !!!
personally i also love the way u looked at the beginning of ur journey!!! u had a great body to begin with !!

I totally agree with Cricket about a modification section. I personally get discouraged when I atttempt a workout and I am not able to do it. I will usually try a modification or substitution but I am not sure if it is appropriate or even working the same muscle groups. Sometimes the research I do to find a substution or modification will take way too long and leave me little time to do the actual workout. Whether they are Zuzana approved or just different things other people try out, having it all located in one area would be awesome. I would like something like pull up or pushup then different level modifications until you can do Zuzana equivalent. I know personally this has been a big deterent for me to continue doing these workouts. I have surpassed the beginner workouts and want to join in the fun and discussion of more difficult workouts but want to avoid injury by not doing proper modification. I do love this site and the workouts i have been able to do have really challenged me.

hi my question is i m 33 i have 3 children and i bought diet pill (healthy trim) should i still take them :( i gained weight , my goal is to loose 30lbs please help me!

Brutal! I was sweating profusely by the end. Thank you!

hi zuzana,
im curious as to why you do not keep track of your reps during the interval phases?

+ i have to thank you for inspiring me to get back into shape. i used to be a competitive cyclist, but fell out of the routine when i went to culinary school then worked in construction for the last 10 years. then i suffered a herniated disk (L5S1) and had surgery to repair it. That was about 5 months ago, and its been such a struggle to feel good about my body in any way. ive put on so much weight (from what i was when i was racing) and its been a long time since ive felt the motivation to really push myself like i know i can. and a big part of that is being inspired by these workouts. so thank you for doing everything you do. youre an incredible woman and frederick is one lucky man….. ;)

Hello Zuzana, I was wondering where you got the cutest swimsuit ever. It looks like it is Puma but I can’t find it.

This workout was every bit as hard as it looked – those vertical leaps – yikes! You, of course, looked very beautiful both before and after, but you look so cut now – it’s really admirable. I’m seeing so much more definition in my own body, but I’m still waiting for abs like yours!

Is Sean going to do another workout with you? He should join you for a coffee talk – I’ve noticed a lot of women are interested in him, but we don’t know much about his personality – just that he’s handsome and in good shape. I agree with everyone that you would be an awesome sister-in-law.

Thanks for kicking my butt again today.

Hey – any nutrition buffs out there have opinions on coconut oil?

I have found that if I really squeeze my abs and glutes it helps stabalize my back – this may mean that you have dramatically fewer reps than “team brownie”, but you’ll build strength quickly. Also – stretch!

Hi Z, you are very motivating. Its great to see a real woman who is so fit. If I wasnt so fat, I would be going in for operation in June to remove fibroids from my womb. I been trying to lose weight for years and havent been able to do it.
I think you give great tips and you should sell photos of yourself to down load so that we can stick your photo on our fridges! Also on our mirrors. This will stop us fat girls from over eating and not exercising. Can I buy any photos from you? Please email me back. Thank you!
Angela

pt 1–[16/15/13/14/14/14 reps]
pt 2–[4:49]
pt 3–[722+ reps]

Congrats, Z, on including so many plant-based foods in your revamped nutrition. Sounds like you’re enjoying the results and taste, to boot :)
Check out my attached website for a whole forum of people, including many fine athletes, who thrive on a diet of fresh fruits and veg. All the best!

Hello Zuzana. your looking hot

Angela, I have a funny tip for you. You should hang a mirror where you can see yourself doing hanging knee-raises. Even if you think you’re “fat” right now, everyone’s abs look their best when they’re stretched out and then engaged. I think that if you see your stomach like this, it will inspire you even more than a picture of someone else. Try it! I have a friend who always used to say that he had great muscles, they were just “well-insulated”. All the best to you, ok? Hang in there.

Another tip: make a to-do list. When you feel like you “need” to eat (and it’s not mealtime), make yourself do one item on the list first. Sometimes this extra minute or two is all you need to get back on track. And even if you don’t, just think of how much you’ll get done!

i read that book 2 weeks ago and I must say that this make me reconsider so many things about eating habits.zuzana and that book have changed my whole body!I’m so grateful!

Awesome workout! Would like to know what you mean by small portions. Probably everyone is different but what are your general guidelines? Also, I have a very high energy job where I proabaly burn aprox. 400 calories an hour. Will just fruit work for me in the morning? Thx!

I did this w.out today:
part 1: 13/20/20/17/21/13
part 2: 9:32 (i did triceps dips with a kick instead rev. push ups)
part 3: 1125 high knees n 583 bicycle crunches.
Hy Z, where’s your score?

Thank you so much, I just did this workout and it’s wonderful. I have been using your workouts for about a month now and I can see such a huge improvement in my body. Getting ready for when my fiancé gets home on r&r ;)

I hope you had a great memorial day weekend, both of you.

Hi! I LOVE your workouts, but I’m afraid I’m not even close to being able to do them yet though! My youngest child is now 1 yr old and I’m only 28 years old, can you give me suggestions on what I should start out with? My target areas would be my stomach / abs and my thighs. I would love any help you can give me!

Zuzanna is very good intrutor ofr the fitneess

Definitely a tough one today!
Part 1: Vertical Leap: 18, 17, 15, 15, 14, 14
Part 2: Time Challenge: 4:04
Part 3: High Knees: 90, 88, 85, 82, 82, 84  Bicycle: 64, 65, 61, 58, 50, 66

HOLY! I could barely finish this one!
Part 1
Vertical Leap: 14/10/10/10/9/9
Part 2: 
8 minutes
Part 3: 
high knees: 28/12/10/10/8 … then it was consistently 8 til the last few where i was doing a pathetic 2
bicycle: 42/44/40/38/28 … consistent til near the end where i pathetically was doing maybe 12

this was TOUGH.. but I thank you Zuzana!