BodyRock.TV

i have a question. PLEASE answer!
How can i build muscle without getting bulky?
This is extremely important to me!

That’s funny, your grocery bag looks like Mary Poppin’s purse: it looked small but you kept on pulling out food after food after food!

I assume that is for a week?? Looks good, this is how I shop, we don’t even have so many pre processed foods here in DK i think.. O workout is one of my favorites, I come back to this one often!! Have a nice week :o)

hi i love ur excercise videos… i just wanted to kno do we have to excercise everyday to reach our goal?? n not wat do u recomend? n bout how much time does it take to notice changes on our body??

Hi Zuzana,

You are amazing: fit, beautiful, creative, inspiring, sexy, encouraging, unique, real…

Men and women alike can benefit by your workouts (AND, diet advice = nice touch to the website) – however, i am mostly inspired by how you can help women.

I totally relate to your workouts. They kick my butt and i love it! I am going to have to work my way up to them as some of them i can not even do at this point. No problem, i will stay with it. My Gymboss comes in the mail by the end of this week :)

Keep up the great work – and kudos to the cameraperson. You’re a great team!

Inspired,
Cynthia Holappa
Eagle, CO
USA

Don’t you guys ever miss that famous Gozo spiced goat cheese??? I just have a question. I’m a college student. And my range of workouts is limited. I shy away from squats and things like that because I did it once and didn’t do it right and I thought I was or I don’t know maybe I did it right and I felt pain right above my ass it felt like a kidney stone but I think it was sciatica. My diet I think is pretty good. I eat whole foods: apples, limes, cherry tomatoes, garlic, onions, I make a healthy low fat hummus that I eat with whole wheat pita. And in the morning I make a smoothie with frozen wild blueberries,frozen strawberry maybe an apple I put ground flax and 0 fat yogurt and have that for breakfast. And I do calorie restriction but with healthy foods. Isn’t this a good workout plan to get in shape and I weigh 168 pounds and I’m 21 years old. I’m pretty proficient with pushups so if I do pushups to exhaustion with hammer curls starting with ten pound weights which provides a challenge for me and if I do situps and wrist curls and floor chestflies after the pushups will I look fit. I am pursuing a healthy nutrition style. And cardio I’m thinking 45 minutes five times a week on my exercise bike. Will I see results??? I wanna look good.

Hi Zuzka,

please give me an advice: I use antibiotics because of tonsilitis. How and when should I start doing workouts after I am OK? I am so mad about that because I have to stay in my bed and do nothing. It´s driving me crazy. I have started using my pills today!!!

Take care

Hey Zuzana and Frederick,
I have this recipe that I absolutely think is delicious.
1/2 can of chick peas
1 tomato (without the seeds)
1 avocado
1/2 onion
1/2 block of feta cheese

Mix everything in a bowl. It is great for a salad or a dip.

I’m a fatty cheese junkie as well. Niva and Blatacke zlato (was that the pepper cheese you bought? love it!) are my favourite, too.

Anyway, I found out that my grocery cart includes almost the same stuff as yours, except I really like yoghurts. At least I try to buy those that come the closest to natural. But they’re also quite fatty most of the time. There’s one they sell in a glass that has a tiny fat layer on top of it, and if you remove it then your yoghurt becomes less fatty. I can totally recommend it if you like dairy. It’s a plain natural yoghurt with no additives in it. Also the only that’s in a glass instead of plastic in the whole Albert store, if I recall correctly.

Thanks for the tip with coconut and apple. I’ll definitely try that. The clean eating philosophy is really growing on me, so thank you for introducing it on your blog in the first place.

Mej se fajn!
Zuzana

oh wow you do your groceries at a Dutch supermarket! Albert (actually Albert Heijn) even the stickers, the baskets, everything is exactly the same.

Globalisation indeed!

hello there,

Its a killer this workout:)which is great.
Thank you for tips regarding food shopping! very useful.
Zuzana i would like to know, where did you buy the neklace you usually wearing.You are not wearing it during this workout though:)I like the pattern but couldnt find anywhere something similar.

All the best!

F&Z –

Think “green” when you shop. Recycle or reuse your plastic grocery bags, and take reusable bags with you to the store (assuming that’s allowed where you are). Most stores sell reusable bags and will even give you a modest deduction from your bill. Also, you might buy foods that store well in larger quantities so you are not paying so much for the packaging of smaller packages.

I like the fact that you’re eating so ‘clean’. I try to eat clean too, but sometimes I’m having a hard time eating so many veggies. Fruits I like a lot. I have just two questions:
- Don’t you eat any dairy (except for the cheese)? Like milk, yoghurt, cottage cheese? Because in one of your older vids I saw you eating oatmeal in the morning with milk (or maybe it was soymilk).
- Don’t you eat any carbs like bread, oatmeal, bulgur or rice anymore? (In one of your older vids I saw you eating bulgur:) )

Thanks for the information about your diet, I learn alot from it!

Hi Zuzana,
I like the fact that you’re eating so ‘clean’. I try to eat clean too, but sometimes I’m having a hard time eating so many veggies. Fruits I like a lot. I have just two questions:
- Don’t you eat any dairy (except for the cheese)? Like milk, yoghurt, cottage cheese? Because in one of your older vids I saw you eating oatmeal in the morning with milk (or maybe it was soymilk).
- Don’t you eat any carbs like bread, oatmeal, bulgur or rice anymore? (In one of your older vids I saw you eating bulgur:) )

Thanks for the information about your diet, I learn alot from it!

I love your workouts it makes me more motivated to get abs. Your so pretty!

So I know this question is going to sound stupid, but what do you do with all of those vegetables? Do you just eat them raw all day long? I would still love to see an actual menu of a day or two from you. What do you eat for Breakfast, lunch, dinner and 2 snacks? Just a normal day for you…

How much protein do you two try to intake a day? I’ve heard if I’m trying to get cut I should do lots of veggies and 1 gram of protein for every pound of body weight. Do you guy by this or do you eat very little protein each day? I heard you needed it to maintain muscle and strength. Thanks!

Maybe we could get to see more videos about how Prague looks like? I have heard it’s such a beautiful city and it would be cool to see some of your favourite places in Prague.

Oh Zuzana! I just went through a rough eating week. Didn’t want to stop eating all those good and tasty sweets my husband bought. You are so lucky that both Freddy and yourself are living the same lifestyle. Zuzana, I wanted to ask you about smth. May be you experienced the same when you started.
1. First of all, I try to exercise in the morning right after I wake up and before breakfast. I drink 2 glasses of water and start.Most of the days I am very hungry in the morning, but if I eat, I will have to wait for at least an hour before I workout. Cannot do that, because my son will wake up then and .. well, I will have to work out in the evening or skip the workout altogether(which I don’t like). When do you usually workout and do you ignore your hunger in the morning and still workout?
2. When I start eating small portions and mostly clean food(no bakery,sweets) I start feeling weak and almost have no energy. Question is, if it’s normal to experience this kind of weakness when you start this knew lifestyle? Do you remember if you(or Freddy) had anything similar or you felt great right away?
3. GREAT PANTS! What Brand is it?
I would really appreciate if you answered or somebody who knows the answers/ Thank you! You and Freddy Rock! Your Body Rocks!(never seen Freddy’s, sorry, cannot say if his does :-) )

Hi Zuzana and Frederick, I have been following your site for 5 months now and have seen great results. I’ve taken your advice and took some your moves and have started making my own routines. I was wondering if there could be an area on the site where followers of yours could show off their progress? I wish you could my transformation! I’m so happy with myself now and have confidence that I once wished I had. I have to thank you as this site was a factor in my transformation. I wish I could thank you guys in person. Zuzana, your truly a role model to me. Your gorgeous, athletic, you seem genuinely sweet and smart. Your pretty much perfect. I hope you guys read this and understand how helpful you have been to me. Thanks for the inspiration.
Much love,
Kaila

Hey Suzana,
I was just searching youtube to get inspiratoin for my work out today and I fell across you.
I’m a Physiotherapist, and just wanted to commend you on you great form in all the exercises – What a trooper! And an inspiration! I will definatly use some of your exercises in my regime.
Good luck in the future!

Hi Zuzana,

A big love from Indonesia!!! I lost 10 pounds a big thank you for your exercise videos! Indeed, I really like all your videos and have been using them to work out for the past two weeks now.

I am 5’7ft tall and I weight for 120 lbs now:) I am so very happy! Have a great summer!!! xoxo.

Hi Zuzana,
I’m finally getting over my cold so today I did the Bikini Body Workout and tomorrow I’ll be doing the O Face one, it looks pretty cool!
Thanks for showing us your grocery shopping, that ice cream looked good :(
I was thinking, since a lot of guys want to see Freddy in your workouts it would be cool if Sean films and you can workout out with Freddy or even workout with Sean.
We’d love to see a little bit more of Prague too.
Thank you Z!!!

I did this workout yesterday because I am going through and doing the workouts from the beginning and I was on this one :D So my time was 45.10, took a long time but I had really good form, the pull ups really slowed me and I couldnt do all the burpees one leg :( just got to hard so if finished on two legs! Your shopping looks exatly like mine only I also bought melon and ginger and pasta. I even eat those Wasa crackers! When I was doing the workout all I could think was “she is trying to kill us” :D its a great burn!

Hello! I enjoyed seeing the foods that you like to eat, i was wondering though if you counted your calories? I am going through the process of counting right now and i just started incorporating your workouts into my life. I was also wondering if you did other cardio such as running, swimming, or biking. I noticed that you boulder which is a passion of mine as well!
Reagan

Hi guys!

I just wanted to share with you the workout I did today:

it lasts only 30 minutes and the goal is to push yourself really hard.There are 30 different exercices and you have to complete as may reps of each exercice in 1 minute.

1.Plank lift
2.One leg dead lift (right)
3.One leg dead lift (left)
4.One leg push up
5.Bicycle
6.Prisoner squat & front kick
7.One leg tricep dip
8.Chest lift
9.Side jump lunges (right)
10.Side jump lunges (left)
11.Triple knee tucks
12.Squat & press up (right)
13.Squat & press up (left)
14.One leg bridge (leg lift right)
15.One leg bridge (leg lift left)
16.Tricep push up (right)
17.Tricep push up (left)
18.Kettlebell lift
19.Side crunch (right)
20.Side crunch (left)
21.Step up
22.Get ups
23.One arm push up
24.Maltese sit ups
25.One leg crawl (right)
26.One leg crawl (left)
27.Side plank lift (right)
28.Side plank lift (left)
29.Dive bombers
30.Side lunges touch down

Enjoy!

hello guys I just finished the O face workout, it is 8:10PM
in New York City.
I finished this workout in 24:10 minutes. I was really watching my form at the end with the O lifts I think that the last time I did leg lifts I was not properly warmed up and also my form was bad and I had a sore back for a couple of days.
I almost felt like I was missing something with this workout, or that I didn’t push it hard enough, so I added 100 more skips and walking lunges with weights. this could also be attributed to the fact that I have been eating more protein. My back is getting muscular, I wish I had the same to say about my abs, but that is my trouble zone. loved the new peek into your life, you guys seem to just be able to have a good time everywhere and anywhere. Will your brother Sean workout with you guys?

Great workout- very difficult… Thanks so much!!

Mmmm…the healthy version on butter chicken sounds so good. Can you post that recipe?

Hi Zuzana & Freddy

Looks like you guys have gotten settled in. I’m still down with my illiness sciatic nerve. It’s so painful. I can’t wait to execrise again. I’ve been given some execrises by the fitness center on my job. One side was healing really good and now it’s the other side. I can’t jog it would be too much pressure on my legs. Oh, well I just want to let you know that I’m still watch you all everyday, and taking hints to clean eating. I’ve gained 8 pounds since all of this started. I’m still below my goal weight,but never the less I have to get back on track. If you have any ideas, please let me know. Keep up the good work both of you. I’m so glad to have found your website.

;)

Me!

looking good

hi,
I really enjoy your workouts; A few years ago I lost a lot of weight believing that super skinny was my IDEAL. But I was not happy and making everyone in my life worry about my fragile/sick appearance. After watching you, I feel truly inspired. I don’t want to be skinny I want to be fit. I want to be strong/lean/muscular. You are a remarkable woman. You inspire me to push myself in a healthy way. You should be a guest speaker at high schools…to inspire young girls to be healthy, positive, and driven. thank you.

You should put a new recipe…for eating veggies! Thats will be so nice! Thank you!! ohhh….and a new chicken recipe…just if you want loll You must too happy that your brother will be at your home!!! Pass a good time in his company!

“O”hh the torture Zuzana,

23:42

I have to say that this workout has to be up there with the 600 Rep workout, if not harder. I had to drop on my knees for the plank-ups after 14 reps. I think the elevated pushups exhausted my arms so the plank-ups suffered, but I did all 25 on my toes. Woot!

Just brutal…

new gymboss came in mail. mine is pink-wanted to be able to find it always over looking small things- feel discouraged today so i hope i put it too use-just now getting started on the workouts… take care of your teeth very well you prolly do…just went to the dentist and have gum receeding on bottom..could be a chronic problem ;(

No Way! This is the work out I did earlier today before your post.

I absolutly fell in love with your leather jacket, SO CUTE!!!

I want it !

I was wondering if you could give me a list of foods that you eat that help burn belly fat? That’s my #1 problem area, as I’m sure is everyone else’s. But, I’ve looked up a lot of websites and I eat fat free Yoplait yogurt, fruits and veggies, Smart Balance Peanut Butter, grilled chicken, South Beach Diet fiber bars, almonds, etc. I used to drink Mona Vie which contains the acai berry and have heard a lot of the acai berry but haven’t drank it in awhile…Any help would be appreciated! Thanks!!

You are excellent, started training every day with my husband and we love your videos, don’t leave us, we love you!!

That looks very healthy! Since I’ve started following your website,I’ve changed the way I cook for my family too :) How often you guys go food shopping in a week? For me,I try to shop every 3 days.I like buying fresh fruits and vegetable from farmer market rather than from supermarket.I read an article that said most fruits and vegetables start to lose their nutrition soon after they’re harvested.So,frozen fruits and veggies are also good staple too.
Coconut with chicken sounds so yummy! Could you please share this recipes with us?
I better go get a good sleep now because this workout look brutal!! See you tomorrow!

Zuzanna and Freddy – why are you using plastic bags? Please buy a reusable bag. Besides, reusable bags are sleek and stylish, just like you.

lol, no belt on your jeans and no plastic bags from the grocery store.

Hello-your excerise video are very nice and very intense-i want to know if you are going to make any more vids on recipes

You have more strength in your arms than I have in my entire body! Your site motivates me. <3 Thank you~

wow – great routine. i like your diet tips too… i’ve been moving more toward whole foods lately and feel a big difference. thanks for the videos!

not your ordinary chicken soup. My mom got this recipe from one of her spanish friends and it is awesome.

Ingredients:
1 quart of water
2 to 3 chicken breasts(how many is up to you it depends on how much protein you want.
1/2 cup of white vinegar
1/4 cup of soy sauce
1 tsp ground ginger
1 tsp of allspice
1/2 tsp of cloves
1/2 onion (if you like onions you can add more)
2 tbls of minced garlic or 2 to 3 cloves
carrots (you can decide how many sliced carrots you want)
(you can add rice, egg noodles or whole wheat noodles but I prefer no carbs so I leave this out)

Boil chicken breasts when done take chicken out and cut up. In a pot add the water add all the ingredients including chicken and boil until carrots are tender then EAT AND ENJOY. I usually double the recipe so It can last me a couple of days.

I did this one a few days ago. My time was 37 minutes, I’m such a looser :) But still so happy to workout almost every morning :D The pull-ups seems to be something impossible to do for me. I have to practise it a lot. Also the Elevated Push-Ups and and Plank Ups were something pretty hard. I think my arms are my biggest problem :/

I was going to suggest the same thing, it’s never too late to become better to the environment.

Thanks for this workout!

My beautiful Zuzi I & we thank you for everything and also your husband Freddy.

I love & like the way you are thinking and speaking a lot.

As very nicely you put it :

“Don’t forget that summer is here in one and half months or so. Every one of us has different goals and ideas of where we want to be in terms of our fitness – I am almost there :) There is always some space for improvement and if there wasn’t then what’s the point, right? It is very powerful to have goals and dreams that we want to achieve and it is natural that once you achieve something, you immediately set another goal that you want to reach – it’s a life long journey after all”…

Also I was thinking those women that still don’t feel comfortable with their body for the summer and I wanted to help them so as I was surfing through the internet I found this website :

http://hubpages.com/hub/Best-Bathing-Suit-For-Your-Body-Type

mentioning some tips to help you FIND THE BEST BATHING SUIT FOR YOUR BODY TYPE…

I think its very interesting.

Also if you want you can give us your precious advices about this.

Thank you so much and sorry for my English.

Marinaki :)

HI Kaila,

If you want you can send me your before and after pictures at Zuzana@bodyrock.tv and I will share them here on the site. Congratulations for your progress! :)

Hi Reagan,

I don’t count calories at all – it’s so boring and annoying to me :) I rather listen to my body and it has been working very well for me. I do love all kinds of sport, but I don’t get the chance that often to do swimming or biking. Hopefully I will do a lot more sports this summer :)

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.
hope u reply n my name is tina and m 19yrs old. please reply

hey i really want to know what suppliments u use :) ????

Hi Gabrielle,
We eat dairy – milk, cottage cheese, some yogurts etc and we also eat oats and bulgur, we just didn’t buy any on this haul :)

I totally agree. I would love to see what you eat in a day for each meal and snacks.

Hi Zuzanna,

I am come from Poland and I need help about my fit and health and I found help in your webite. THANK YOU SO MUCH! You are beatiful :)

Wow!, this is a knee killer!, I have to be careful with my knees =)… I couldnt go through it as you posted so I had to make a few changes =)….

Do you have any excercises to strengthten knees?, that would be soooo cool!,

Love, Laura

Hi Zuzana and everyone. I just want to ask what you guys think of working out during cold or flu. Do you work out when you not well, or what type of exercise can you recomend. I’m down with a flu at the moment and didnt work out for 3 days now and i really want to do something…maybe yoga wouldnt do much harm?

I dont understand this, people keep saying it, how is it better for the enviroment to get reuseable bags? I use my grocery bags for garbage so if i had a reuseable bag I would have to buy garbage bags anywais. so I cant see how this is better for the enviroment. Huge powerful corporations with all the money in the world run buisness in a way that destroys huge areas of the enviroment every day, like BP oil, and still enviromental people get up tight if someone leaves the water on while you brush your teeth or use a plastic bag. I honestly dont see how it hurts Im sorry. :(

Your not a loser Marketa ;) Your times will improve, your arms will get stronger, and your gonna get unbelievably strong if you just stick with it. I was there too, and I know how hard it is in the beginning. I couldn’t do a single pushup, pullup, lunge, etc. Now it’s 6 months later & I can bang out 25 pushups, at least 6 clean pullups, & my knees don’t hurt from lunges. Most people would quit, but I know you’ll stick around & get stronger. We’re all winners here Bodyrockers!

Hi Zuzi and Freddy!
You know, you are so inspiring for so many peoples! Thanks for your great positive and optimistic energy, it makes a lot! It is very visible that you are very happy with you life now, comparing to the old videos e.g. You are smiling more, it seems you have more energy and we all like it!

Now, I would like to share with you some video, I have seen few minutes ago, this person, Nick Vujicic, shows us how to take life how it is and be GRATEFUL for what you have, or what you maybe weren’t given. Just see this… Very inspirational and thought-provoking, isn’t it…
http://www.youtube.com/watch?v=ciYk-UwqFKA&feature=player_embedded#!

Hey Bill,
funny thing is that in the Czech Republic (where Zuzana is now) under the communist era, we had to bring our own bags to the grocery stores because there was no such thing as getting free plastic bags with purchase. So we were living “green” long before the “West” knew that they should not be giving plastic bags so freely as they did. After the fall of communism in 1989, the grocery stores started to offer plastic bags that you had to buy, and barely now they are giving the plastic bags for free when the “West” is trying to take the plastic bags away and gently nudge the consumer to bring their own.

Zuzka is making leek soup out of that leek she bought – she posted a recipe for it and it is delicious too.

Zuzka, please post a recipe for that chicken with coconut & yogurt, please!

Hi Zuz,

did u mean curry corma when you spoke about the chicken with coconut? If you have recepi or some modification of this indian food, let us know please ;-)
Kris

Zuzko vis co je divny? Ja jsem podle Tebe cvicila 2 tydny a po tydnu jsem zacla videt vysledky, pak jsem zacala denne plavat s Master’s teamem (byvali zavodnici v plavani co byli v tymu na univerzite), delame tak 130 bazenu (25m) za hodinu, plaveme hodne intenzivne vcetne motylka a protoze ted delam jen ted to plavani (my muscles are super sore from that), Tve cviky jiz nedelam a prestoze se domu vracim z bazenu utahana jak kote, zadne vysledky na svem tele v zrcadle nevidim…jak to?!!! Chtela jsem Tve cviceni zase zaradit asi po mesici plavani nez si na tak intenzivni plavani moje telo zvykne protoze napr. ramena me dost z toho treninku boli a neumim si zatim predstavit ze bych k tomu jeste delala Tve cviky.
Jak to ze po Tvem cviceni clovek vidi vysledky skoro hned a po opravdu intenzivnim plavani nikoliv?!!!

Do you guys know why one can see results after already one week of doing Zuzana’s exercises and not after a month of daily intensive Master’s swimming?!!! I’m so sore after my swimming workouts and nothing (no visible weight loss) whereas after Zuzana’s workouts, I could see slimming and toning after the first week… I want to combine Zuzana + Master’s swimming soon, but for right now, my rotator cuffs are super sore from swimming and I can’t imagine doing all those push ups that Z. loves to do. Input from ANYONE would be appreciated. Thanks, guys.

You guys have become family! Thank you for this website!! Could you post a recipe of the butter chicken thingy you mentioned?

Hi Zuzana and Frederick! Another awesome video, thank you!!! Could you please please please post a detailed recipe for your coconut-yogurt-chicken? You got me drooling :))

Hi Zuzana :) i just wanted to ask if i have fat love handles how could i burn them? or they just burn while your doing any exercise or you need to do something for them ?

Mandy M.M xx

Thank you so much for all your healthy tips and thank you also to all the people that have shared recipes I am making a book of recipes that you guys and Zuzana post.. thank you!!
I loved the workout but during the knee ups pull ups I felt sick like I wanted to throw up and my heart was going so fast.. I felt bad and got scared I waited for a while until my heart rate went down and finished the workout, but I wanted to know if it has ever happened to anybody else?? what should I do?? do you think it is because I am working out first thing in the morning?? all I have before I workout is a big glass of watter a banana and a tablespoon of almond butter.
Thank you!
Gaby

Exactly what I’ve been asking for MONTHS!!! LOL!!! I am rally keen to see it on video…

Hi Carla,

I’m from the Netherlands and noticed the same thing. Funny to see the same stickers and carts. haha.

Hi Zuzana,

Keep up the good work! I’m working on my thesis (to become a RD) at the moment and can’t make it to the gym a lot, but I love to do your workouts at home very often before going to work or working on my thesis.

Also very pleased to see the dietary advice you put up on your site. As a (soon to be) RD I often find websites, magazines and other sources providing poorly chosen dietary advice or promoting pills/shakes etc. Thank you for showing you can have a banging bod just by choosing wisely and preparing your own meals (in combination w/daily exercise of course).

Cheers!

x Reineke

Hi Carla,

I’m from the Netherlands and noticed the same thing. Funny to see the same stickers and carts. haha.

Toodles, Reineke

What type of food groups and vitamins should I concentrate on so can burn fat and increase my metabolism?

Hi Zuzana & Frederick,

Keep up the good work! I’m working on my thesis (to become a Registered Dietitian) at the moment and can’t make it to the gym a lot, but I love to do your workouts at home very often before going to work or working on my thesis.

Also very pleased to see the dietary advice you put up on your site. As a (soon to be) RD I often find websites, magazines and other sources providing poorly chosen dietary advice or promoting pills/shakes etc. Thank you for showing you can have a banging bod just by choosing wisely and preparing your own meals (in combination w/daily exercise of course).

x Reineke

PLEASE! PLEASE!! PLEASE!!! PRETTY PLEASE make/post recipe for coconut, chicken and yogurt…..sounds yummy. In Nigeria, we have a dish called coconut rice. So good!

Hi Zuzana & Freddy,
Thank you for your great workout videos and inspiration!!
I wanted to share exciting news, all thanks to you guys… In just a little over a month of doing your workouts 3-5 times a week, I’ve lost 2” from my waist and hips, 1” off my thighs, and 1/2” off my biceps!
I’m even more motivated now and am going to keep working hard until my summer vacation to Aruba!!

Thanks again and keep the workouts coming!

Third week, no breaks, this one was a killer though, I had to stay in a little coma:) before I could finish last part of it. Absolutely love any exercise that kicks my but… love it!

Hi Chantelle,
this sounds delicious. Do you blend everything in a mini food processor for a dip?
Thanks for the recipe!

Hey Zuzana,

Just wanted to thank you for showing us your groceries : ) Over the weekend I was searching the internet on different subjects pertaining to clean eating, low glycemic index… I read an article on foods that make you bloated or as stated scientifically “inflammatory foods” These are the foods that should be avoided in order to avoid bloating:

Wheat products
juices (only fresh squeezed is acceptable)
Black walnuts
Red fatty meats, of course
grapes
tomatoes (my favorite) these are marginable so you can consume them more often.
Corn
Eggplant

Foods you should consume to help reduce inflammation are:

Omega 3′s – fish or fish oil
Garlic
Peppers
Olives and Olive Oil
Berries (all kinds)
Asparagus
Green leafy vegetables
Almonds
Pecans
Lean Meats

Just wanted to share this with you since you share so much with us. Take care!

hi Zuzana!?? i have a question how many days at week do u workout???

Hello

I wanted to share a recipe with you that i have recently tried I love it very much. I has alot of flavor and if you like spicy then you might like it too. It is delicious on brown rice, burgol, or cous cous.

3/4 cup onion chopped into small pieces
3/4 cup bell pepper chopped into small pieces
1/2 cup carrots chopped
3/4 cup chopped mushrooms if you have any
1/4 cup frozen(or canned) peas
1/4 cup frozen(or canned) corn
2 cups chopped fresh spinach

1/4 teaspoon each of cayenne, oregano, and basil.

salt and pepper to taste.

1 teaspoon tomato paste.

Heat about 1 tablespoon olive oil in a frying pan…add onion and cook until they turn into a golden color.

Then you add the rest of the vegetables(except spinach) and cook for about 5 to 8 minutes.

Add spices and tomato paste and continue cooking for about 2 minutes

Add spinach last and after it has wilted your veggies are done!

You can also serve with chicken marinated in 1 tablespoon lemon juice, 3 cloves crusehd garlic, pepper, and 1/4 teaspoon cayenne.

Ahoj Zuzko,
I liked the ‘prazske pozadi’ z tramvaje we can see in the video.It gets me sentimental:-)
……Anyway, it is coming, I will be in Prague soon to visit.
Keep up the great work!,
Dita

I remember this workout!! Oooooooo! I need to revisit this when I return home later this week. Still on my stand-by workouts while traveling so I don’t wake everyone with early morning leaps and grunts…so one hour hill run with 14 pistols at the summit, then I did what I could of this workout: mostly push ups and abs. I really wanted to do the planks because I need those the most but I kept slipping on the floor. I am missing some great challenges and I am bummed!

love your workout. . really hard. .

Hey Zuzana! :)
You work those veggies at the grocery store! Haha :P

Just wondering if for the “O” Abs one rep is Ab circle to the left, bum lift, Ab circle to the right, bum lift or if it’s just a circle to one side and than bum lift that is one rep?

Thanks :)

Sorry, but I also use plastic grocery bags, I can’t help it I am a penny pincher :) so I use them as trash bags, this way I never have to buy any. Plus I think it’s the same thing, since trash bags are plastic.

Hi!
Im not sure if it’s the right place for this question-but…why when Im trying to play many of your movies the white page with this info –> Error establishing a database connection<– shows?
Is it something wrong with my internet connection or with your website?
Please,let me know.
Anyway-love you guys and thank you for all your hard work.You're huge motivation for me to come back to my workouts and good shape.
Keep up your good work!
Greetings from UK!

Really tough workout, one of your hardest. I struggled with the plank up exercise, and the sporty crab took forever. I managed to finish in 29mins48 seconds and did the bonus exercises after. Thanks as always for another great, and free workout. You rule : )

Zuzanna, Thank you so much for sharing what you buy at the store as you know its so important what you eat. I was so happy to discover that I am on the right track because a lot of my purchases are the same as yours.

You have really inspired me. I am going on a a 90 sabaticle and I am doing everyone of your workouts. At least one each day. I have done 8 so far and I can already tell my body is loving it.

Also I would like to thank Freddy for being such a commited partner to you. You guys make a great team. Its awesome that you two support eachother in the ways you do. You two are a wonderful example to us all.

Thank you in advance.

Alicia
Los Angeles, CA

Do you eat some meat? What is with chocolate? Don´t you eat some of it?

How looks you meal for a hole day…what do you eat to breakfast…and for lunsch…for dinner? And between????
Before you begun to eat like that, how do you eat??

When i see my habits of eating i guess i dont eat the right things…i often take some chocolate and a lot of meat…

I guess its not healthy… i eat fruit every day, but i always eat some bad stuff everyday :-(

But one thing i do almost everyday- its sport- :-)

You are supposed to wait until you finish the antibiotics. Working out at high intensity puts a strain on your immune system that is already strained trying to deal with your infection. Your body needs all the energy it can get to fight the infection.

Your doctor can give you the final answer on this but I know Zuzana recently waited to finish her antibiotics before she started working out again.

In her videos and blog she recommends eating 6 small meals a day. If you watch a few of her Diet Recipe videos she will show you at the end of the video what portion she would eat of the food. I think she has also said you can 6 to 8 small meals a day, but definitely understanding what “small” is factors into this working.

hey what suppliments do you use ???? :)

Hi Zuzana and Everyone,

Actually you can make your own yogurt pretty easily.

Just take clean glass jars pour a little of that yellowish liquid from the top of your yogurt into them and add some low fat milk till it’s close to the top. Screw the lip on and then back it off a little. Set the jars out where is warm, but not hot. If you have a old rice cooker you could put your jars in it and fill it with water them put it on warm.

But, just setting the jars out will produce yogurt in a day or two.

–Chris

This workout was a killer. It took me 29 minutes but I did have to change 2 of the exercises. I did 5 less of the sporty crab, and I did 15 of the burpee/reptile pushups on one leg but only made it through 5 on the other as it kept hitting a sore spot on my large toe.

Other than that, I did all the reps and it was very intense to complete. I have been doing these exercises in the morning before I go to work and I end up with so much energy it is ridiculous.

Also, can you recommend, should I just keep doing the routines even if my muscles are sore from previous routines. I know trainers always say that muscle growth comes in recovery, not training, but I am already fit and want the challenge of doing these workouts, even if I am a little sore.

Hi Zuzana,

I just wanted to tell you what a big inspiration you are to me. I just found you on youtube a few days ago, and I can’t stop watching your videos. I have started the begginers work out that you have posted on your site here and I absolutely love it!

I was wanting to ask you if i could have an autographed picture of you. (I am willing to pay) It would mean so much to me! Please Reply

Thank You
Love Victoria

Hi Zuzana!
First, I would like to say that this workout was killer for me, even I do your workouts from about 2 months already. I am connected daily to your website, it becomes a routine for me to check new workouts. :)
I have one question, and I hope you will answer me. I don’t have anything in my room which can help me to do pull ups. What exercises would you recommend instead? And to be as efficient as pull ups.
Thank you and good luck!

hello,

i was in a gym for some month were i did a lot od weight classes, and realy had some results, but now i do only these exercises and feel even stronger.
but now i am getting very worried, because i never had any knee pain while i was at the gym, and now e star getting pain in both my knees. i realy dont think that it is because of bad form while doing the exercises, i am realy careful with my form. i hope anyone know why this could be happening? any advise? or maybe anyone has the same problem? i realy dont want to quite these exercises, i love them very much! now i am trying not to do any jumps ( like jump lunges and stuff).

tanks for your help,

joana

Hi Zuzana! I was wondering if you still get sore sometimes the day after a really intense workout? Love your workouts! Love this site! You are going to change the world and the way people see working out. You’ve changed my way of thinking. Now I never make excuses to skip a workout. Keep up the amazing work!

Great work out chica thanx. : )

Magic ;)

Zuzana- I have been following your workouts since December! I live in the the U.S. but am living in Vienna for the next three months. This weekend i am coming to prague and am really hoping i happen to see you there!! Your workouts are amazing, i get my roommates to do them with me sometimes, but sometimes they look too intimidating and they stop before they even start. They are fun and great though, thank you!

Zuzana- I have been following your workouts since December! I live in the the U.S. but am living in Vienna for the next three months. This weekend i am coming to prague and am really hoping i happen to see you there!! Can I meet you??

Your workouts are amazing, I get my roommates to do them with me sometimes, but sometimes they look too intimidating and they stop before they even start. They are fun and great though, thank you! You are a great inspiration!

Yes, I would love to have one too.

This took me 33 minutes! But I didn’t do any less amount of reps, just modified a bit after things got too brutal ;) Wowie! That sporty crab sure was tiring after a while! lol
Thanks for another great work out :)

Hi Zuzana and Freddy,
I loved the grocery overhaul!!! Thanks can you please either do a video on the coconut chicken or post the recipe. I would be soooo greatful!!!
Best,
Elizabeth

Zuzana,
I found your site in February and immediately fell in love with your workouts. I have been doing them, on average, 5 times a week since mid-February. I have noticed some definite changes in my body- a bit of weight loss and a lot more strength and energy, which is great. My main goal however, is to get extremely toned, particularly my arms and stomach. It has been three months and I am still waiting patiently for these changes to become more obvious. I am pushing really hard with the workouts, but my diet is my main concern which brings me to a question I have for you – where do you get your protein from? You eat a ton of fruits and veggies, and I know you said you eat a bit of meat, eggs, and whole grains, but I was under the impression you need to eat a LOT of protein to rapidly build muscle. I don’t eat a lot of meat, and am trying to get into lentils and legumes to make up for this, but I’m wondering if this will really make a difference? You’re saying now that you’re having a breakfast of all fruit, so I’m wondering where your protein for the day comes from? Thanks so much for your amazing website, you are truly inspiring.

Slept in this morning, so I did this during my lunch break at work. Usually, I workout at 5am with no one around at my work gym…I love having the gym to myself. I definitely had onlookers this afternoon and they were all very interested in the routine I was doing.

This is the toughest workout for me so far physically. Total time was 33:25. I only did 21 pull up knee raises. Please please don’t tell me I was supposed to do the bonus stomach routine (fingers crossed). I did not do it…no way on earth I could have done it. I was bushed. at the end of 33:25

Hi Zuzana and Frederick.
That’s a lot of healthy food. I live with my Mom, her boyfriend and two younger sisters and its hard to keep my own healthy food in the fridge because they eat it all :(
They buy healthy food but not quite like that.
I can’t wait unitl my boyfriend and I get a place of our own and we can have our own food and not worry about anybody else eating it.
You know whats so funny, I didn’t know that anybody else knew about the “butt pincher” workout. I saw it in a magazine a few years ago and I do that one all the time now. I call it the Frog Back Lift though because you look like a frog. Your the only other person I have ever seen doing that one :)

Zuzana-My pals and I have been following your workouts since February and we LOVE you! We were training for a mini-marathon, with 3 races prior: 5K, 10K, and a 10-miler. We believe that because of you our times were better, our runs were more enjoyable and we just felt stronger. Awesome feeling. Now that is all behind us, we are focused on summer. So…
the biggest problem is DIET! Ugh! I cannot lay off the booze. We just really like to drink! Do you have any recommendations for us? We each have 2 kids and good weight to height ratio, but we just can’t seem to get that last fat layer off our abs! Help!

Sweating and feeling like a machine !!!

Keep up the great inspirational work

;O)

Hi Zuzana,
I love doing your workouts and think you look amazing!

In the past two posts you wrote about becoming leaner for the summer. I am a bit concerned that you may eventually compromise your health by attempting to get too lean. I don’t see where you can afford to lose more body fat.

I love your workouts and admire your body. Please don’t push yourself past the extremes. I want you to always possess the same high energy you have given us time and again!

Okay…I’m crying here…I did not see any wine or chocolate ho ho’s :-). Looks like you both are having fun and that is all that counts. I gotta try the workout tho. Looks difficult!

Hi Cara,
get rid of the peanut butter, any diet fiber bars, the fat free yogurt, the Mona Vie. These will contribute to belly fat.
Why would a fat free yogurt contribute to belly fat? This is worth some research on your part about sugar substitutes, like Splenda, Nutrasweet, Aspartame and their effect on cravings. Most items that say “Light”, “Fat Free”, or “Diet” would be best avoided. Seriously.
Pop/sodas, anything breaded and fried, breads, pastas, pre-made sauces in cans and jars, store marinades, and alcohol can add to belly fat, as well.
Start to read your labels on sugar content and see if you can stick to items with less than 5 g of sugar. (This includes cane sugar, organic sugar, fructose, dextrose, high fructose corn syrup, beet sugar, etc., etc. It’s all still sugar, no matter how healthy they try and make it sound.) While you’re at it, you could also try for items with less than 250 g of sodium (salt).
Many canned or jarred soups and sauces, for example, have up to 30 g of sugar and 900 g of sodium…it’s crazy.)
I have a girlfriend, for instance, that believes that when she drinks Tonic Water, she is doing herself a favour and not drinking a pop. But tonic water is pop. Must be fooled by the word, water. One can of tonic can have up to 16 g of sugar!
It’s near impossible to avoid a lot of sugar and salt if you eat processed (think box, can, bag, or jar) foods. Unfortunately, “diet” products claiming to be healthy are some of the worst empty fillers around, only making you more hungry as your body tries to identify some form of nutrients. Try to eat nutrient dense food. Don’t count calories, read labels, make wise choices.
Shop in the fresh food and frozen veggie/fruit sections of the grocery store.
As Zuzana has pointed out, stick to whole foods, foods that your grandmother could identify.
For a sweet fix, eat your favourite fruit, plain.
Also choose and get used to plain, natural yogurt at 1 to 3 % fat (There is nothing wrong with this type of fat for your body). No artificial flavouring in yogurt is necessary when paired with a fruit. Makes a good breakfast. Have some raw veggies or salad with lunch and dinner. Keep your meat portions between 4 to 6 ounces at a time. Eat smaller portions of everything and eat more often. Your body might be hanging on for dear life to that belly fat because it can’t deterimine your eating habits. Your body will keep what it feels it needs. If you are not eating often enough, your metabolism will be slow. Eat more often and your metabolism will speed up, your body will “relax” so to speak, and realize that it is no longer necessary to “hold” the reserve of fat just in case it doesn’t get any food.
I have another friend who is trying to lose weight by only eating dinner. She cannot understand the concept of eating to lose weight. So as she starves herself all day, her body is in survival mode and will definitely not let go of one ounce of fat. This is confusing to her, but she refuses to change her habits.
I don’t claim to assume your eating habits, but I just wanted to share what I know is true for me and in my experience.

I hope that something in these suggestions can help you…Best wishes!

I live in Canada and we have some yummy rice cakes !!! :) Cardboard still but quite tasty with salsa and shredded cheese :)

To Adriana, Some of her past work outs were done with a broom stick and two chairs- you could sub in with those pull up s??? Thats what I have to do ! Just a thought , have a great day !!

Hello Adriana, Some of her past work outs were done with a broom stick and two chairs- you could sub in with those pull up s??? Thats what I have to do ! Just a thought , have a great day !!
This is an amazing site I have just started with Zuzana-and well Ive got my work cut out for me :)

Hi you two,

I just thought I could make a little recommendation for your already great site. I think it would be really great if you had a section where users of your site could put before and after pictures of themselves. I think it is so inspiring and encouraging when you see how others have improved by doing particular workouts! Just a suggestion anyway.

Love the site :)

Hi Zuzana!

I just wanted to let you know that you are a huge inspiration to me ! I’m 19 years old and fitness is #1 to me! I have a very slender build in which it is hard for me to gain weight, and i get comments a lot from people at work. I’m studying to get my degree in Kinesiology and I refer to your workouts when I want to change things up. So far I’ve gained 7 pounds of muscle from HIIT and running which leaves me at 115 lbs! Yay! Thanks for everything! You are truly my role model !

Do you like shopping in Palladium Albert?I prefere, Tesco, but anyway. I live in Prague, so I am looking forward to may be meet you one day :-) so I can thank you for those great workouts. I never liked home exercising, but you took home exercising to the new level. Effective, enjoyable and quick.
Konečně přestalo pršet, co?

Eliza, I used to wonder about this also. However, I read a study that said as long as you don’t have a fever, you should be ok to do some light excersicing while sick, If you are running a fever, then your body is already working overtime to fight off whatever you have, so working out could make it worse.

Hi! I just wanted to say your accent is so adorable, and so are you! your body is amazing and you really are an inspiration. some day I hope I get as strong as you are but we’ll see :P haha. your workouts really make me feel good and are very affective, so thank you.
Pistachios are my favorite too :] and chicken and coconut sounds AWESOME

Ok, these workouts are nothing short of incredible. I am now in possession of an amazing physique…and it feels so rotten GOOD! I went out today and donned my best apparel and got sooooo many compliments and postive remarks that I was nothing but grateful to Freddie and Zuzana…you literally reformed my life and in such a good way that I have more opportunities and a richer lifestyle than I ever dreamed of. I would have payed good $ for this …and you all are out there and offering your passion for nothing. Amazing and unprecedented. I can’t express my smiles…I love you both. Lish

Tried this one, it was delish!! Thanks Dannie.

Ok, last time I got 27:15 and *this* time – 22:53:84!!! I feel awesome! Everything was still really hard though. So, awesome as in sweaty and tired. And I still have to do the two “bonus” exercises at the end…

Thanks for showing us your portion size again the other day – always a useful reminder. You rock.

Dear Zuzana,
I have just started doing your workouts.
I loved this one, but had some trouble with a few of the exercises.
I’m not strong enough to do pull-ups and plank-ups properly.

With the pull-ups, I can only lift my body a few inches above the ground. Should I just keep doing the exercise like that, or do you have an alternative exercise that will work the same muscle group?

When it comes to plank-ups, I tried doing them with my knees on the floor. Would this be a good alternative until I have gained the strength to do the exercise properly?

ZUZANA!

HOW DO YOU EAT ALL THOSE HIGH CALORIE NUTS WITHOUT GAINING WEIGHT?

lol use your 2 cents… some people seriously you ask questions that are just common sense, she is not God, she is just telling what works for her…

I did everything except the pull up and did 30 min not bad…

O face workout is awesome!! sporty crab and reptile burpees are so cool…. I got t shirts and sweatshirts that say “Got Zuzana?” haha they make me feel like your training with me.

I really appreciate the ingenuity you use, Zuzi, in developing your workouts. It makes me realize I have the freedom to change the wrestling exercises I have been doing for years, adapt to those you do, and find new muscles in the process. I would also like to have your chicken yogurt recipe, please! You are the greatest.

Hi there,

I love the outfit you are wearing in this video. Can you tell me what brand the top and pants are?

Thanks!

hey i just wanted to tell u that these workouts hav helped me in the past 5 days. I am 13 and so i am actually sweating usually i can never sweat and these workouts are so much fun!!!!!

Okay, just did this one…I loved it and the way I felt afterwards was amazing :) Tough workout for sure!

Hi Mandy, if you look through the Daily Workouts there are two workouts called Six Pack Abs and Love Handles (parts one and two), they were posted in late January. I love them both, especially the one with the James Bond Lunges: very challenging and so much fun! :)

The only issue with using the bags is it seems like when they go out to the market they have to take public transportation and they might go to other places first that day. Since grocery shopping would be last it would be hard to lug the bags all day dont you think?

hello !

thank you for your workouts !
i´m doing it every day since 26 days :)
but i have a problem :
when i started i weighed 60 kg. Now I´m weighing 64 kg.. whats wrong ?! :D

Zuzana, could you give us coconut chicken recipe, please!!

hi my name is alma and i just had a baby i’ve been doing your workaou for a long time now but i was just wondering if you have any advice for the baby fat it makes me very unconfident
and I’m willing to try anything at these point any advice?

Your work outs are the best! You should be famous!

I know you get this all the time – but you are an inspiration! Thank you SO MUCH for posting and sharing all of your exercises. My fiance and I have started doing your workouts together and it’s brought us closer and is making us stronger!
THANK YOU!

Hi!! I just wanted to say thank you forthe motivation. I swimm every day but wanted to build stronger muscles. I feel so much more fit and can really see a difference. Also, you are such an inspiration. Whenever I want to work out I litterally have to watch one of your videos to get the motivation o actually get up and move around. So thank you for that!!

wow you are like my role model. I have been working out and I have been trying your exercises. I just want to know, how long have you been doing this?

Hey Zuzana!
I had a quick question, how much did you pay for your interval timer?
Im sure you have been asked a billion times, so please exuse me.
It would be helpful!! :)

Thank you!

Hi Zuzana!
First, I just want to say how much I love your site… You are such an inspiration! I really admire your strength, determination, and positive outlook on life!

Second, I wanted to share a recipe with you for a really delicious trail-mix… my mom and I first tried it at Ste. Anne’s Spa (in Ontario) and we’ve been addicted to it ever since! It has tons of nuts and seeds in it, which I see that you like:) and an interesting combination of spices… here’s the recipe:

INGREDIENTS:
1 cup chopped raw almonds
1 cup chopped pecans (sometimes i mix with whole ones too since i love pecans)
1 cup sunflower seeds
1 cup pumpkin seeds
1 cup unsweetened coconut
0.5 cup sesame seeds

0.25 cup unsalted butter
0.25 cup honey

0.125 teaspoon ground clove
0.25 teaspoon ground nutmeg
0.5 teaspoon cinnamon

2 cups dried cranberries

DIRECTIONS:
Combine nuts, seeds, and spices. Add melted honey and butter (I melt them in a pot together while I’m measuring out the other stuff). Mix well. Spread on a cookie sheet covered with parchment paper. Bake at 325F until brown (approximately 20mins). Then flip (this is tricky… what I do is I have another cookie sheet covered with parchment paper that I put over the other tray (like a sandwich) and then flip everything together). Sprinkle with cranberries and bake another 10 mins. DONE! When its cool you can just mix it up and throw it in some Tupperware.

It might seem like a lot of work but it makes a huge amount and it is really healthy and delicious… please try it and let me know what you think!

Hi,
I just started watching and reading and learning all your wonderful exercise’s and I love them I am currently way out of shape I am 20 and I feel so sluggish some days. I want to try a fat flush along with all your work outs and see how I do. I probably will die in the beginning but hopefully pull through. Thanks you are my inspiration. P.s love your work out pants, fabulous! Mandi

Calories are Energy.
She’s an active girl, those calories give her the energy to keep going. She burns them right away. Nuts are an amazing snack. I eat alot of nuts, late at night even, and I havent gained any weight whatsoever. In fact, I find my middle of the night cravings have diminished significantly. Its not the calories you should be concerned with. Its the clean eating and active living and then that way you dont have to calorie “count” continously because you burn it off naturally. Plus, Zuzanas BMR is probably high as well, and she needs the calories. :) Dont be afraid of nuts. Be afraid of fake (processed) food. :)

You’ve gained muscle! Yeaaa!! :)

I would also like to see a video cataloging what you eat and the portions, or a 2-day menu of your regular meals.

I have a problem with portions, so to see a video, like the one you have from awhile ago, would be awesome.

Hi Zuzana!
I have been searching & searching for exercise sports bras like the flowered one you are wearing but cannot find them anywhere. Can you email me to let me know where I can buy them? It would be greatly appreciated!!!

Thanks!! And love your workouts! I check here everyday for your next exercise!

those burpee mutations were killer!

sub: jrope singles
[25:11]

bonus round

[4:22]

Just went back and did this one today, all but the pull ups and yikes! What a great workout!!!

I love your site and check it everyday for updates! :)

Today 27:58, on 6/13/11 30:58