BodyRock.TV

Hi Guys!

Great topic. My motivation to exercise is simple, Health. I come from a family with a history of high blood pressure and high cholesterol. My father died at the young age of 56 from a heart attack. My mother has suffered one. Just the fear alone that it can happen to me, gets my butt moving. I eat healthy and exercise every single day. Yeah there are morning when I wake up and think my bed would be a much better alternative to pounding the ground and sweating. But guess what I don’t give in and I get up and moving. On those days when I can’t get a workout in I walk for 20 minutes after dinner. My motivatiion to get going is life!!!

I have been (successfully) trying to increase my fitness level for 2 years now, and when I feel like I don’t need to do a workout, I look at a picture of myself when I was 50 pounds heavier, smoking cigarettes, and eating crappy food. I think to myself “was that a happy person?” no. “Is skipping a workout this week going to make me a happy person?” no.

If I’m REALLY down and the dumps, I go and do something I couldn’t have done 2 years ago, like climbing the mountain a few miles from my house, or walk across campus without breaking a sweat, or go skating….

What gets me going when I don’t want to?

Watching your videos! Seriously!

I dream to have a body just like yours one day, and when ever I see you working out, I feel like “hey, if she can do it, so can I!”

You are basically my number one motivator :)

Stay beautiful please! <3

If I really feel terrible and depressed and I really don’t wanna workout, the only thing that gets me off the couch is the knowledge that I feel even worse if I skip my workout. Like my boyfriend always says: ‘the pain of regret is always more painful than the pain of dicipline.’ In other words: you’ll feel worse if you regret something you didn’t do, than if you do something you don’t feel like doing. Also the knowledge that I’ll feel better after a workout because I accomplished something, will make me get off my ass.

This is a great article. Another way depression and anxiety are improved with regular exercise is through the physical results of the hard work. When people feel better about the way they look, they have an improved self image which can help both of those problems. My social anxiety has improved over the last three and a half months since following your daily workouts which caused me to lose about thirty pounds.

My trick for making sure I work out is to do it first thing in the morning, that way I don’t have time to make up excuses and talk myself out of it. But to be really honest, these days I have to talk myself into taking rest days because your workouts are so addictive!

Thanks for being such an amazing catalyst for positive change in my life!

In one word Music. It gets my body moving when I don’t want to move. I put on Pandora radio with some upbeat music. Whala presto Im ready to exercise to my own play list. I don’t give myself the chance to say “I don’t wanna do it”, after all I tell my kids not to say that.

Well, I actually think I look better after I workout, so since I feel and look sexier, it keeps me motivated. Especially if I feel ugly or bummbed.

When I’m feeling depressed, just getting dressed is very difficult. But what has worked for me and it’s a work in progress, is simply to put on some running shoes and simply walk out the door and go for a walk around my neighborhood.I know I won’t burn nearly as many calories but leaving quickly and not thinking about that fact helps me. Once, I’m out the good thoughts begin to flow and then I come back with the willingness to tackle one of Zuzana’s super hard workouts.

Before starting on your daily workouts, I used to find it difficult to exercise on the daily basis. The main factor was that I used to do pure wieghts and to be honest I got bored of it and that’s why I put off so ften.

For me it has been a mixture of things that keep me motivatEd. Firstly, finding a workout rountine that I actually enjoyed was a major turning point for me (which is where you guys came in).

However, on some days I still debate on whether to exercise or not despite findng a routine that really works for me. One thing that makes me Turn off the tv and get off my bum is a picture of me when I was severly over wieght. For me it is a great motivational technique. I keep that particular picture as a reminder of what I used to look like and how unhealthy I was out of pure laziness and lack of care. Everytime I look at it I remind myself that I nver want to go back to those days. The days where I was constantly teases and unhappy with myself.

That is what keeps me going. Even though I do not have my ideal body yet, Im almost there and that is what gets me through, constantly visualizing my goal gives me the adreniline to complete the workout.

Here’s what helps me:

Watching a workout video or two. Especially when I learn a new exercise to try out. (Bodyrock is great for this, but there are others).

Watching a body transformation video or reading about successes others have.

Simply lacing up my running shoes helps.

High-energy music.

SHUT OFF THE TV!!!! (Unless you’re playing a fitness video or watching Rocky II or something.)

Just going to the gym, or going to a place you associate with exercise, for that purpose.

Signing up for a workout or fitness class or martial arts. Once it’s on your schedule, you’ll probably show up. Especially if you’re paying for it!

Try doing something different every day. This helped me. I would run almost every day, but eventually just banged up my knees and got bored. It’s especially tough in FL in the summer, because the heat and humidity can make it very difficult to push yourself to a cardio max, out doors. Your core body temperature heats up and it can be a struggle just to keep going!

I still run, but mix it up with swimming, indoor cycling, weightlifting, Zuzana-inspired workouts I make up myself, chasing a raquetball around, windsprints, pushup workouts, a spinning class, and anything else I can think of, but never the same thing two days in a row.

Intead of dreading workouts, it’s fun to think, “what can I do today?”

Terrific site. I refer you all the time, especially to women who might not respond to the over-the-top motivational approach others use. Others come across as a coach – Zuzana comes across as a friend. Wonderful!

When I feel really bad, nothing makes me move. Just when the thing, which made me sad, goes better. Love issues are the most miserable depressing things! You are very lucky, you love each other so much and that you can FEEL love from each other (and from million of fans :)). Best of luck and never-have-to-loose-such-situations life! :)

I like the attitude you have to each other. You encourage each other, support each other, make a lot of fun together. That’s great, I think. When you meet your kindred spirit, everything seems easier and brighter :-) Anyway… what happened to Charlie, he looks so sad in the picture!

Hi zuzana iwant to thank you for shering your workouts and ideas.
I often struggel from depresion,bad mood and low energy,
the exercise its like a terapia for me.
the single reason thet makes go on-thats the workout is the thing thet im doing for my self,my body and mind.
if wont i do it for my salf,who will do it for my.
tnx

I think that the one thing that triggers me to workout vary’s depending on the day. It usually is that I want to reach my goal of having a body like zuzans,and I know that every little step counts. I also want to work out because of that great feeling afterward, it’s do rewarding! Plus after pushing through and giving my all in a workout,its like a great accomplishment, and reminds me that if I can be sweating to death and working out of my confort zone, I really can do anything that I want to get done; homework, cleaning,gardening, sports, school. Really anything! And with that extra push I can get anything I want done, and when I get what I want done I can relax at the end of the day feeling proud that I didn’t waste the day.

out of everything,exercising is the one promising thing that will always uplift my mood and keep me happy

I think that the one thing that triggers me to workout vary’s depending on the day. It usually is that I want to reach my goal of having a body like zuzans,and I know that every little step counts. I also want to work out because of that great feeling afterward, it’s do rewarding! Plus after pushing through and giving my all in a workout,its like a great accomplishment, and reminds me that if I can be sweating to death and working out of my confort zone, I really can do anything that I want to get done; homework, cleaning,gardening, sports, school. Really anything! And with that extra push I can get anything I want done, and when I get what I want done I can relax at the end of the day feeling proud that I didn’t waste the day.

out of everything,exercising is the one promising thing that will always uplift my mood and keep me happy. But most importantly,it keeps me positive so that I can be a better person. And who doesn’t want that?

happier than ever,
d. :)

For me, the best motivation is music! If I’m in a “I’m too lazy to move” mood, I put my workout mix and I’ll be up and ready to move in a sec :) Also, having a workout buddy is the best motivation! My best friend (and roomate, which helps) loves to workout and does a lot of Suzana’s workouts, so seeing she’s got the motivation to get off the couch to exercice pushes me to do the same!

Being a medical student, I often have to study for 10 or more hours a day and exercise is the only thing that can truly relieve my stress. It provides a great break from the monotony of studying and gives me something to look forward to each day. I love your workouts and it’s given me a lot of flexibility to workout at home. The harder the workout, the more excited I get. Thanks for providing such a great resource!

I think it’s knowing that the next thirty minutes will come and go, and it’s my sole decision to choose what I do with them: do I exercise and move closer to a healthier me, or do I just let myself remain as I am? The time is always better spent getting fit!

There are days when I wake up excited that I am going to the gym after work. I bring my gym bag to work, along with my cooler of clean foods and then SOMETHING tries to sidetrack me. Stress, having to work late or just being plain tired becomes an excuse not to go. Having a workout buddy who depends on me to meet them at the gym IS THE ONE thing that gets me moving! It also works both ways:)

If I tell someone that I’m going to go exercise, I am more likely to do it. I don’t like for people to see me as someone who does not keep their word, so telling someone really helps me out when I’m just not “feeling” it.

Also, I like to come to the site and when I see a new workout, and how hard Zuzana is pushing, it makes me think “if she’s doing it, I should do it.”

When I workout in public places, I am more likely to push harder. I know that people don’t go to the gym to watch Me workout, but I figure, they must see me, and I don’t want them to think I’m weak. I do like to think that I might be inspiring the “Triangle Men” to change up their workouts by showing them that you don’t have to spend 2 hours in front of the mirror doing nothing but bicep curls and the ladies that you don’t have to spend the same amount of time on a treadmill or elliptical machine because muscle is “bad” for women. And whenever they ask me what I’m doing, I Always refer them to this site.

I have never been a person with a schedule, so I just do things when I feel the time is right. I admire people with set schedules, but with my lifestyle right now, it just doesn’t seem right for me. I try not to stress out about it and bring myself down if I can’t workout in the mornings like you two do (mostly, I think, right?) So I really have to focus on finding the time to commit to exercising.

And, yet, another thing that really helps me to push through the “I’m not feeling it” mood is playing out the workout in my head. I think of every thing I am going to do, and how it’s not going to be too long or difficult if I just break it down in my mind. For example: I think – “Ok, I’m going to write down the workout for today and watch the video. And then I’m going to put on some clothes, strap on my shoes, grab my mat and my Gymboss, walk down to the gym, warm up for 5 minutes, go to the restroom, come back, roll out my mat, uncap my water bottle, set my timer, and GO!” And there you have it. I think to myself: “Alright then, I can do all that, no biggie.” And before I know it, I have my workout done and I feel amazing! And, of course, I always have a blast when I’m doing it, and it definitely pays off when it comes to how I look and feel…and how I feel about how I look lol.

So, those are my big helpers. Thanks for the article, I loved it! And, as always, thanks for the workouts and the amazing support and advice you two give us. It really helps to hear Zuzana talking to us and encouraging us to push harder and beat her scores (or at least attempt to).

Hi guys! I can’t say “thank you” often enough.. :) My single trick is the following:
I have made this goal for myself – do exercises every day, do not cancel a day (only if it is truly reasonable) and eat on the way that you advise us. I also fight with some depression and I think my biggest problem is that I don’t make enough effort to reach my goals in my life. I have plans but I don’t do anything to attain them. And when I fall into this problem over and over, it makes me very depressed and it makes me feel that I can’t finish anything totally. I can’t find my happiness in my life because I don’t do anything for it.
When I started to follow your website and advices, at the first few times I did it every day because of the incredible good feeling after I finished a workout. This was the start. After a few weeks I felt that when I’m tired because of work or stress, it’s harder to do the workout every day. But I do it because I can see the changes on my body. I’ve lost weight, I started to have muscles so this is an achievement!! I wasn’t satisfied with my body and now I’m on the right way to change it!! I feel myself much better in my skin when I step out of my flat to the street – I can’t explain this..:) When I cancel a day and don’t do the workout because of laziness or some other stupid reason I am angry about myself.. It’s a very bad feeling.. I try to avoid it as much as possible.
But my little trick is the achievement… :) To look in the mirror when I don’t feel myself able to do the workout, see the reached changes and do it again and again because it is incredibly good when you do something successfully. And it inspires me to put through my other plans in my life, too. Sometimes I start the workout with this music: Vaughan Penn – Ready to rise :) It might sound stupid but when I hear it I feel the adrenalin and the power in my vains… :))
Thank you guys for everything.
Kisses,
Eva (from Hungary, sorry for my english..)

yes indeed i agree that my depression is now much better after i have started to exercise with body rock, after my dads funeral, i was catherized and i have gained a lot of weighed but thanks to you, i have tried 8 minute team before but that was really not the real deal, not tne synergie and really bad camera handling mixed with worst cheering it could be…….
but after the discovery of body rock i train every day with the beginner course cause some exercise are still way far to advanced but i am getting there sometimes
by the way love your abbs and the way you kick your male team mates butt while you excercise

best regards to
best fitness team online

I have held out so so long on leaving a comment but I realized, how selfish of me! I have been following your exercises every day, loving them and giving nothing back in return. Well, enough of that!

So you ask, what is the trick that gets me moving when im dreading that workout. For me it’s the feeling of accomplishment after pushing myself through Zuzana’s workouts. Many times (as funny as it may sound) I get nervous before a workout because i wonder “can i do this? it looks so damn hard!” A lot of Zuzana’s exercises have pushed me WAAAAAYYY beyond my comfort level. The sheer excitement of getting through Zuzana’s workouts and not just surviving but excelling makes me feel like a rockstar! I find pushing past my personal comfort level has in many ways broken me out of my shell. I do all of Zuzana’s workouts at the gym, it’s crazy how focused you have to be in order to shut out all the eyes, personal doubts and insecurities you may have. Putting myself in a place where if i fail, it’s public has been a huge growing experience for me beyond the physical scope. I have become more driven, confident, happy and healthy!

I genuinely feel indebted to the both of you for sharing your lives, your positive attitude and your passion for pushing yourselves towards a healthier physical and mental state of being. Thank you!

For me, a good beat of musics keep me from moving if I don’t feel like do a workout… I will start dancing and it keep me warm then, I do hard like pick one (i wrote all body rock training on index card) training from Zuzana because later I can’t get enough with just dancing, I like the pain but feels good in the heart.
In addition, regular training/workout is where I always get my energy back and I find a peace of mind. :)

you are amazing!!!!!!!keep exercising….and learn people this type of training programme…totalbody!!!!I am happy to find your website…you are the example to my personal student!!andreas-personal trainer

For me, I just don’t want to loose the benefits I’ve noticed, so I make myself workout. Even if I have to do it in the evening, I cannot go to bed until I have. It’s as important as breathing….I have to do it everyday.

I’ve never really been depressed before but I can say for sure that exercise definitely makes you feel high (I mean really good about yourself). But sometimes when you workout so hard and you don’t see results, you tend to feel down. I’ve been following the eat clean diet with small portions frequently for the past month and I only really saw results in the first week or so. What I am finding is that I am getting insanely hungry on the eat clean diet. Small portions do not fill you up and I am constantly hungry. I am trying to hang in there, but it is very frustrating. I eat about 1500 calories a day (if I eat anymore even if it is clean food, I gain weight.) Any thoughts on this?

When I really don’t feel like working out, I like to think that if I push myself as hard as possible this time, the next time it won’t be as challenging.

My dad has always told me that living things are always moving. If we want to live we need to move. Since trees and plants are partially living they only move a little bit but humans are hopefully always alive which means they need to always be moving. motivation motivation motivation! :) Body rock.tv!

Hi Z & F,

I’ve been following your site for several months now. I incorporate your workouts into my own and sometimes I can acually complete your routine! I do work out at a gym, but only because I live in an apartment and I’m sure my downstairs neighbour wouldn’t enjoy my banging around.

I have suffered from anxiety and depression since my teens and find that exercise helps the most, followed by constructive counselling. That’s what motivates me, the great feeling I have after a workout, the way I can feel bad and know that if I workout I’ll feel so much better. I know a lot of people who are taking medication for depression and are not realizing that they don’t necessarily need to if they just got out there and did something physical. Anyway, I’d like to thank you for your fun routines and your great attitudes!

PS you must be in eastern Canada ‘coz it is NOT very warm in the west yet.

best, FromBC

Fitness has become such a huge part of my lifestyle that when I skip more than 2 days a week of my exercise routine, I feel heavy and bloated and guilty. This of course may all be in my head but the memory of having this unpleasant feeling gets me to work out every day (aside from 2 active rest days). I say to myself “If you don’t work out now, you know how you’ll feel tomorrow. Disgusted.” It’s almost like it’s a part of hygiene like taking a shower or brushing my teeth. Haha.

Just keep a goal in mind and remember it to motivate you as well!

The one trick I use to stave off procrastination is this:
I tell myself that I am saving my own life.

For me, who used to suffer from depression throughout my teens and into my early 20′s, it’s vizualising my goals.

When I was depressed, I didn’t excersise very much, but I ate a lot, so it got to a bad circle of negative thoughts. When I did do something active, whether it was walking or dancing in my livingroom, I felt so good. But then I started to question if I deserved this good feeling, this satisfaction.
I didn’t feel that I was worthy of feeling good about myself, since I didn’t try harder, and instead fell deeper into the bad circle.

Today I’ve been working out 5-7 days a week since February, and I’m seeing great results. In the beginning I struggled with motivation, but now that I have visible and factual (measurements and weight) results, I haven’t had a day of motivational issues in 1,5 months!

I’m proud of myself, because one of the pitfalls of depression I think is not letting oneself feel those positive things, those that make us worthy in our own eyes. Now that I SEE what I’m accomplishing, actually creating the body and the lifestyle I’ve always wanted, it’s the best motivation there is.

And I think that if I’d found this site earlier, I would’ve been even further along!

So my single trick of motivating myself is visualizing what my ultimate body will look like, and I now know what I have to do to get there :)

I just realize how far I have come with my physical transformation and I know I couldn’t bear to loose all that I have gained. So I either take a look in the mirror, or try my “skinny” pants. This is usually enough for me to drag myself out of the stuper and go work out! Thanks for all your help Zuzana and Frederick I can’t believe the amazing results I have gotten through your workouts :-)

I just tell myself that exercise is in the same category as brushing my teeth and taking my vitamins. I choose to be healthy, so I choose to exercise. I don’t allow myself the time to debate back and forth with myself about whether or not I should, or whether or not I feel like it.

Hey Zuzana and Freddie!

One way that gets me moving interestingly enough is when I watch one of Zuzana’s videos. If I find myself being very lazy and looking for any excuse to avoid exercise. I just make myself watch one of her video’s. When I watch her video’s I see how hard she pushes herself and that kind of inspires me. Also seeing her work that hard makes me feel like the least I can do is get off my butt and do something lol. Anyway, thanks guys for the awesome videos and thanks for keeping me inspired! Have a great day! :)

p.s. It’s also nice to see a fellow Canadian being involved in this :) Yay Canada! Lol.

This article came at a really great time. I discovered your You Tube channel last night and I did my first of Zuzana’s workouts this morning (Rock’n No Rolls). You guys are doing amazing things with the channel and the site – I have to say it’s made a huge impression. I was a competitive dancer all through school, but when I graduated high school I didn’t find another activity to fill my time. That was 7 years ago. I understand how much physical activity really can impact depression. I was a happy busy kid – then when college came around I gained more than the freshman 15 and didn’t have a routine to keep me occupied. I became horribly depressed and I’ve been medicated for about 6 years. It’s not all bad news, I’m getting married in October, and I’d like to find a way to get off the meds. I know the only way I can do this and stay sane is to get fit and active. Finding you guys at this point in my journey is amazing. You provide the foundation and inspiration I was looking for. Thank you for sharing your knowledge and encouragement, and I look forward to your updates!

I keep a mental picture of what I want to look like in my head. I also purchased a bikini that I will be wearing sometime this summer or next. Thanks for putting together such great workouts. It has eliminated the where to start and what exercises to do question for me.

when i really dont wanna workout my motivation is wanting a belly ring!!..im like a few inches away from getting one..even though my parents wont let me get one..immastill get it..exercising for me releases anger the madder i am the harder i work!

Great article
Really sport provides a physical and mental balance.
Something that motivates me to play sports is watching some commercial videos of nike, adidas ….
XDXD really¡¡¡
these videos show the feelings of the sportsman: effort,sacrifice,failure….
for example, have you seen a video called ”a little less hurt” of nike? or another called ”Bottled courage”of nike too? (with a great song of The Killers)

Great article
Really sport provides a physical and mental balance.
something that motivates me to play sports is watching some commercial videos of nike, adidas ….
XDXD really¡¡¡
these videos show the feelings of the sportsman: effort,sacrifice ,failure….
for example, have you seen a video called ”a little less hurt” of nike? or another ”Bottled courage”of nike too with a great song of The Killers…
respects.

When I’m really feeling like crap I know that if I complete one of these really hard core workouts I’ll be proud of myself for doing it. That little sense of pride for completing one of these monsters always does my self-esteem good. Afterward I take a really nice shower. The whole thing also acts as a wonderful distraction from whatever was on my mind. I’m guaranteed to be in a better mood after a workout. That couple with my sense of humor and I’m good to go.
Example:
::Loud noises, beeping, and moans of agony coming from my room::
My roommate: What the heck are you doing in there?!
Me: “I’M GETTING READY FOR THE ZOMBIES! STOP DISTRACTING ME!!!”
::10 minutes later::
Me: “These abs will save your life one day!” =P

I move because I can.

I watched my grandmother suffer through amyotrophic lateral sclerosis (abbreviated ALS, also referred to as Lou Gehrig’s disease) for 2 years until her death.
This disorder is fatal and weakens the muscles causing complete atrophy. You slowly lose all control of every single voluntary action of your body. Usually, as in my bright-eyed intelligent grandma’s case, the brain function is actually left unaffected until the very very end.

So, in essence, you become a prisoner in your body, unable to move, yet fully alert and aware of what’s going on.

When I’m procrastinating on working out, I remember to tell myself,
I move because I can…

I am grateful…and I usually start my warm-up by dancing to one of my favourite songs.

What motivates me is the feeling I am going to have once I’ll be done: feeling of accomplishment, pride, wellbeing.
What motivates me as well is the sensation of not doing this workout: feeling guilty, fat… I want to avoid this sensation which will just ruined my day
I am really motivated by short workout because I just think: what is 20 or even 30 min in a 24h day? Nothing! Above all when you think of all the benefits you get for only 20 intensive minute!!

Can’t wait for the next article!

And I forgot to say, what motivates me as well is YOU Zuzana and more particularly your body. When I see what I can achieve by doing your exercises, I am just so motivated (even if I know that it is about diet as well). You inspire me so much and my ultimate goal is to be as fit as you are…

A good article. I think exercise is very good in order to attack depressive syntomps. Something importan about exercise is that as you need to be focused on your body movements when doing certain xercises, this can help to avoid depressive symtopms or memories, something that can bring you down. It is no taht easy to recover from depressive or anxiety symtomps but exercise is a good medicine so as to feel good. You can start doing exercise on your own or joining to a exercise group which is very cool, anything that can makes you feel OK. Also when you star doing exercise you start setting goals which is very important, you wake up the following day with a more enthusiastic mind, so you think “today I’m going to excel myself” This kind of thoughts makes you forget many stupid things. So stand up and move your body. There is a lot of work to do.
Thaks Zuzana and Frederick.

my 5 mon. old son gets me moving. I use to exercise only on occasions, but i after i had my son I wanted to have the energy and most of all a good example for him. Four weeks ago i started working out 5 to 6 times a week, and i feel so GREAT! even my co-workers notice that im always happy!
When i have a lazy day I put my son in his chair, and he’ll watch me workout for 30 min without fussing, and his smiles gets me motivated!

I know I’ve mentioned this before in another post, but I try to take this attitude on days where I’m blue or in a slump or just plain old don’t feel like exercising: I can’t always control how I feel but I can control what I do. And even if this doesn’t make me feel any better, I can have a bad day knowing I’ve worked out, which is better than a bad day knowing I skipped it.

Also, some days if I really don’t feel like doing a workout, not counting my reps sort of takes the pressure off or something – I still work hard, I’m just not in the competition.

Regarding the last question “On those days when you seem to be able to find every reason not to exercise, what’s the one single trick that gets you moving?” It was what you (Zuzana) said in one of your articles. “Just get up and move for at least 10 minutes.” I think to myself “OK only 10 minutes. I can do 10 minutes.” Once I am already warmed up and moving I commit to the whole workout and have such a great feeling of accomplishment when done. Once you talk yourself out of a workout the first day it is easier to talk yourself out of it the next day. You just have to get up and move! I have never felt better in my life. I am a mother of four children and have always told myself I will never be a frumpy housewife. I was having a difficulty finding the time to work out. What has also been such a motivator in keeping me going is the transformation I have seen in my body! People are amazed when they hear that I have four children. I am so grateful to have found this website. It has been life changing is such a positive way! Thank you both soooo much for all that you have done and are doing for our generation!

Thank You for This. You have really made a difference in my life and I am forever greatful for the dark place you pulled me from with this website! To anyone else out there reading this article, it is so true, and I really changed my life around when I read How To Beat “I’ll do it tomorrow”. I used to drink every day when I came home from work, thinking “A few beers to wash away the day”… Exercising has completely changed my life around, and it is all due thanks to You both, Fredrick and Zuzana! You will never know how greatful I am to you both! Hope this helps someone as it did me!

Peace and Love,
Carrie

Hi guys,
Well, I have been guilty of procrastination and I know it has led to my failure in my weight loss goals. I have found a way to overcome it in the last month. Here’s how: I learned the hard way that it takes exercise AND watching what you put in your mouth to see results. Once I started seeing the real results, it wasn’t too hard anymore. Plus, I used to get very bored with cardio routines, your website has kept things very interesting.
I have found a tool that helps me keep on track with my eating at http://www.weightchart.com
I enter my weight every morning, so the day before I know I have to eat right because I want to make sure my graph goes down instead of up.
If I can do it anyone can. So far, I have lost 12 LBS and a total of 17 inches. I’ve never experienced results like this before. My graph has stayed the dame for four days now and I know it’s because of muscle gains– my jeans tell the truth. I have come a long way since giving birth to my son 10 years ago. I weighed 178 LBS at 5’2 and hated myself. Then depressed, but here I am now and happy

As age sets in, I get more concerned with the way I look and feel, so I’ve decided to make regular workouts an essential part of my life since I need more energy to keep me going and I also need motivation. It’s not hard to find motivation, at least for me – when I see people who have done it, I go and tell myself that I can also do that and do it even better. I’m ambitious, and that helps.
But like any other normal person, sometimes I get lazy because I get too tires – too many things come down on me all at the same time like a 12-hour working day, children to take care of, cooking, shopping, cleaning, etc. And I also want some time for myself. Most of the time I find that balance by waking up earlier and doing my workout before I do everything else. But there are days when I simply can’t get myself up that half an hour earlier. I’m like a jelly. If there’s absolutely no way I can convince myself, I give up but for just this one day. This happens, but I try to exercise every day of the week, so when I miss one or two, I still have 5 workouts.
The trick for me, again, is in being ambitious, and when I do something with an effort on my part, I feel sort of proud of myself. Like this morning: we’ve been on a 24-hour tourist trip to another city, a very active trip with 7 hours of non-stop walking around the city. Waking up at 4-30 a.m. to get on a train and coming back at 6 a.m. the next morning without much sleep was a challenge, so yesterday I simply couldn’t get myself to work out though again I had a lot of walking, shopping, cleaning, etc.
This morning I was still a bit of a jelly but then I thought it’ll be more difficult with every next day – every time I find a reason not to. So I’ve made an effort, and now I’m sitting in front of my PC, all sweat, but happy and proud because I’ve done it.
There are also words Zuzana said in one of her latest videos when talking about Cali’s couching and taking a nice nap while she had to work out. ‘If I can do it, you can do it too.’
That’s the way! :-)

I also track my inches lost at http://www.weighttracker.info
I am a visual person so this helps me tremendously. It took me 10 years of yo-yo dieting to get to 167 LBS, and then it took only a month of bodyrock to get me to 155. Thanks Zuzana and Freddy!I feel better than I did at 16.

Hej,

for me there are two small things, that push me to work out, even if i don`t feel motivated that day.

If i`m going to do a workout from your site, it`s just so motivting, to watch the workout first and see your engery. And then i focus on the feeling i had the last time i did a workout and normaly that works for me.

If i go cycling, i listen to Meat Love. His music makes me feel good and the songs are so long, before you realise it, you are working out for around 15 minutes.

Bye
Gina

Totally true, whenever I start to feel down I just put on my trainers and run to the gym because I know that being there, seeing people and doing something that is good for myself, makes me feel soooo much better, and I actually push myself harder and at the end of my workout I realize what a great decision I made by going to work out,I would never skip a workout because I’m feeling down,completely the opposite…
I was feeling down the past 2 weeks and I worked out so much and took so much care of my nutrition that this week everybody is starting to notice the results!!!

yes working out it’s totally gonna make you feel better always!!! and of course a big motivation is to have Zuzana’s body, I know I can!!!

by the way really nice the way your doing your hair lately!

Hi Fred and Z! Something that I think about that motivates me to work out is the sad fact that there are many people in this world that are just not able to work out because they are sick/injured/disabled. If I got in a car accident tomorrow and lost my legs (knock on wood) then I would be very sad that I could not run or do any exercise. I am grateful for having a moderately healthy body, and I want to treat it well by exercising!

Also, music really helps me to work out. If I am feeling to lazy to work out then I put on one of my favorite songs (right now I have been listening to Opposite Direction by Union of Knives) and it really gets my adrenaline going or something…makes me pumped to work out! It also helps during a workout to go harder faster stronger.

Love from the states!
-Katharine

Zuzana you are a true angel! Thank you for all your hard work and for motivating so many of us who watch your videos!!!

It may sound strange but behind this, if you think about it with clear mind & heart, you can find the answer, deep inside you:

- BE AN EXAMPLE

to the other people/to your lovely fellows who needs help & have their respectful reasons of not taking a final decision or making a start to achieve their goals or dreams that:

- “IF I CAN CHANGE YOU CAN CHANGE”

because I have nothing more than you

just the GOD the WILL the FAITH the NEVER GIVE UP the PATIENT the LOVE the APPRECIATION the ACCEPTANCE…

there is no one that is going to block you apart from YOU, just CONTROL your FEAR and your TEMPTATIONS

& in the battle of your life put the HOPE as a bedfellow

With all my love to all of you
&
Especially you Zuzana & Frederick (because you represent what I have said)
“nothing is impossible”

Sorry for my English.
Marinaki:)
xxx

I have to admit it took me some time to start exercising again. I would watch your videos and say there is no way i can do that. but what got me going was my determination to get fit. I use to work out all the time but moved across country and got in a funk. I gained about 25-30 pounds, my clothes didn’t fit and i had to go up a size ughhhh. So i said to myself i am getting in shape. now i exercise 3-4 times a week (modifying your workouts to fit my fitness level)but i have to work on the eating part. that is still difficult for me. i know i won’t be a size 2 and honestly i don’t want to be that small. A size healthy will work for me. keep up the videos and thank you so much. GOD BLESS :)

Jump! by Van Halen usually gets me moving! And as mentioned above, watching Zuzanna work out encourages me to do the same. I find it hard to watch people be active without joining in myself! Plus the way she always smiles and talks so enthusiastically – that’s a real motivator.

I also think that Zuzanna and Freddy are always honest and open with us, and they share parts of their life with us. I feel I should repay their generousity by supporting them and doing their exercises with them :)

Thanks guys.

I’ve been battling depression for years and have not used medication in over 5 years now. A bit part of the reason is exercise. Unfortunately, a few months ago, my depression worsened and I’ve been looking for alternate forms of exercise and came across this site and have started the beginner’s workout and a few of the challenges – so far, so good. Every day is a battle, but having such a wide variety of workouts to pick and choose from is amazing. Thank you so much!

Marie

Doing your workouts makes me fell happy and beautyful!!!
Thanks Zuzana!!!:)xXxXxXxx

I just made exercise part of my daily routine. Like brushing my teeth or washing my face. If I don’t feel like it I have some kind of “minimum requirement” that I have to do. This can be a 20 minute walk, or a weight/strenght exercise that lasts at least 10- 15 minutes.
Most times, as soon as I get started, my motivation will come back anyway and I end up exercising longer and harder. On the other RARE occasions I then won’t beat myself up and call it a light exercise day. I get my ultimate motivation from people twice my age, that are active, flexible and run marathons and lead a great life. I look up to them and understand that leading a happy life is something someone can “create” by being healthy and active. Thanks to you two that you make it possible for people with a low budget to get interesting and great exercises. I wish you two all the best. And by the way: your house is gorgeous! Please never stop this site. I LOVE IT and got slightly addicted to it!

Whenever I have a day where I just don’t want to exercise my boyfriend motivates me like this:

me “do I have to workout today?”
Thom “well, it’s up to you”
me “damnit!”

He is a strength and conditioning coach and loves your workouts and readily incorporates them into my training. His sister and my friend Hannah also does these workouts so checking how each other has done or working out together helps motivate me too (in summary: guilt and healthy competition!)

when I’m feeling unmotivated I usually just watch your daily workouts especially the ones where you talk about getting ready for the summer ( its officially winter here in Australia and I’m counting down to summer) or I get out an old hideous photo of myself and that pretty much gets me on the treadmill!!
Just a note about body temp and depression I remember reading somewhere that people find they become more depressed in winter or during the colder months.

Counting down till summer!!

Tamin

My dog! I know it might sound funny, but it’s because I take my dog for a walk or a jog every morning. When I don’t, he becomes a little pest, he can’t stop running around the house and eat wathever he can find (even the furniture…). So when I see him in that state it just reminds me that I am in a comparable state myself, I get cranky, I can’T sleep right, etc… It’s a good motivation!

Michelle

It is such a strange thing – I look on this site every day and feel motivated to work out right away. Unfortunately my job does not allow that I take a mid day break, so I have to wait til I get home. By that time I have lost the urge. I have tried to do workouts on the weekend instead but cant seem to push myself to do it. Really struggling here! The days I do work out are the two days I go to personal training, and the one day I work out with friends. Its the fact that I have committed to someone else that I work out – why cant I commit to myself?! So frustrating! Looking forward to your next article… In the mean while, I will try my utmost to work out 5 times this week. Thanks for all the encouragement!!

I have struggeled with depression and anxiety throughout my teens. Drepression made me innactive, made me eat more and thus gain weight. 50 kg. over 4 years is alot! It was a never ending bad circle – all theese things connected and kept me from doing good things for myself – I didnt have the energy, felt bad moving my floppy tummy around and all in all felt pretty horrible – both emotionally and physicaly…

1 day I went for a walk, now I was in my early 20′s. I started to sweat (I never used to go walking)- Took a way too long detour around a lake before ending at my home again – the light outside, the fresh air and the sweating made me feel better than I had for many years… Soon, that became a regular thing – when I felt bad, I went for loong walks…. and that simple thing changed my life…

The walks made my hungry after healthy food, my energy level rose, my mood emproved, my sleeping got back to normal and I slept trhought the night now, and finally it made me crave more exercise!

So I did!

Today 3 years later, I am an active and fit young lady – eating healthy 6 days a week (room for 1 day where I eat as i feel like, with no restrictions) exercising mon -fri and taking my bike to and from school and besides that have an active and social lifestyle… All that I ever wanted, and I am more happy now than I have ever been in my entire life… Kicked the depressions butt, without ever eating a singel pill..

Exercise is really what saved me – and I personally think,- that alone can be the stepping stone for all your good ententions and dreams to come true.. With exercise, the rest comes naturally…

:)

At huge risk of sounding like a dweeb I am going to say that the comment you posted from Yoda is what keeps me motivated. I say it to myself alot and I really believe in it :D
When I read your article I also was thinking that the focus I have during exercises helps my stress and anxiety because I become sooo focused on my form and time, Its like training my brain to let go of all the crazy thoughts and then I find I can keep doing it all day.

What get’s me going even on a bad day is my partner.
Get a training buddy. Even if you could justify before yourself to let training slip, most people are a bit more reluctant to skip out in front of an audience. On top of this, training is more fun as a shared experience. At least in my personal point of view. Besides you always have a spotter, can motivate each other and keep an eye on good form.

Optimally this isn’t only your training partner, but not everyone in life has the luck to have a significant other, who shares the same view on training and lifestyle.

In this regard, I would really love to read about a bit on how you two, Zuzana and Frederick, structure your shared workouts, select exercises etc. For example, my partner and me love to train together. Our training is more centered on weightlifting and we try to do the same exercises, while I usually have heavier loads on the bar, than her, but we regularly run into excersises which one does not like or just can’t do, due to healthrestictions (we ain’t 20 anymore…).

And as someone with the experience, a question for Zuzana. How long did it take for you to be able to train again after your breast augumentation?

Very inspiring site by the way, just stumbled about it by accident

Maybe it isn’t the lack of light in the winter that makes us so blue, maybe it’s freezing to death in the Cdn winter. Especially Vancouver, damp, cold – you never feel warm from Nov. to May.
LOL M

Hi Zuzana,
I’d like to say congratulations on your two year anniversary,your beautiful,breathtaking ,cozy,warm,colorful and cheerful new home. I really like it. Like some of the other bloggers there isn’t a day that goes by when I don’t look forward to going onto your website. I’ts like a drug,gotta have it. I tell everyone I know about it and am happy when they do respond that they’ve looked into it.
My outlook on Monday to Friday workouts has always been a constant with me. Sometimes it’s Sunday thru Thursday but always five days. I don’t feel complete if I don’t follow that routine. (Sometimes I might do six days)If something comes up I’m always looking into how I can squeeze it in. I’ll just get up earlier or do it later. But…….. I always do it! I find that I can tackle anything and my day is complete after I done my workout. It’s taking care of Minnie. I’ve said this in the past, Don’t care to be part of the norm. When we exercise we are different. Most people don’t want to and think there’s a magic pill out there that will have them looking like a runway model, or starve themselves only to then gain the weight back. I

Zuzana, I accidently pressed the wrong button and didn’t finish what I began. Anyway as I was saying,in my opinion a person really has to want to work hard,eat right and lose the weight. I know it isn’t easy but we can do it. Your website is proof positive!!!!!! My motto, ZERO EFFORT YEILDS ZERO RESULTS.Thank you Zuzana,Freddy and Sean for everything. Minnie V. in NY.

Zuzana,
Also want to mention that I’ve always found that when I feel down for whatever reason a nice long jog clears my mind and sometimes helps me figure out a solution. I also recall one day I was at work sitting at my desk feeling very tired and sleepy. I really didn’t want to go into our gym to workout but knew I had to. So I dragged myself in there and just did it. I’ll never ever forget how rejuvenated and awake I felt afterwards. So there is proof (at least to me there is) that working out does give a person energy. Just thought I’d share that with you. Thanks again for all you guys do.
Minnie V.in NY

“If you believe in yourself, you can overcome anything!”

This is the mantra I use upon waking up every morning. It has helped me get through some pretty dark times.

Walking outdoors with my four dogs is another way to help when I’m down. Watching them run free out in the trails across the street really puts a smile on my face. The fresh air, the sun when it’s out, the view of the bay and the mountains all helps when I’m really down. Walking is nature’s Prozac.

Instead of putting on my normal outfit for the day I put my exercise clothes on (tennis shoes and all). Then I go about my routine….breakfast, brush teeth, make bed, etc. The whole time my brain is saying, “maybe you should take a rest day” but then I start listening to my itunes and before I know it I’m singing and dancing around the house. So, I just begin stretching and go for it. Works everytime! I’ve never changed out of my exercise clothes without sweating in them first! LOL

HI, I REALLY LIKE YOUR ROUTINE, THANKS

For me it’s my son and my boyfriend, frist my boy is always asking in french “maman on cour, maman” witch mean “mommy we run, mommy” and when you don’t fell like working out, just earing him ask for it because when I workout he’s jumping on the bed and laughting witch is the best remedy for those hard ”I don’t fell like it today” and for about 2 weeks my BF his working out with me and we can chalenge each other.

sometimes working out with the sole intention of bettering yourself can be difficult when it comes to procrastinating, feeling depressed, lethargic or lazy. for me, it is easier to get into these ruts when i have not worked out for more than a rest day, or have eaten foods i know are not good for my fitness goals…the key for me is reminding myself that if i do eat that guilty pleasure food or if i don’t work out for that day, all of my work is not completely undone–and i shouldn’t let it make me feel defeated. it SHOULD, if anything, inspire me to work harder the next time i do work out.
but the number one thing that gets my ass in gear is the pressure i can sometimes feel to impress my boyfriend. don’t get me wrong–I’m working out for me…but when you have a partner to share exercise stories and progress with, the need to impress them is a great motivational factor to just get up–no matter how lazy you feel–and do it.

i also put on my workout clothes first thing then coffee then a few chores then head to my basement to sweat it out we just got back from vacation the first thing i do is go check out the gym then its up at 5:30 and off to get my day started with a good sweat i like to get there first to get things ready jump rope, timer ,ipod ,etc i feel great the rest of the day

What a Blessing you guys are!!! To make a very long story short, as i did suffer from clinical depression in the past…back then it was all about picking the lesser of the two evils, being thin and depressed or heavy and depressed, due to the meds I guess. It sounds vain but truly it was nor is not. When one suffers from depression you lack confidence and there’s no sel-esteem. You always wondering what others think about you, it’s a viscious cycle. At least this was my experience. I always felt out of control. The only thing I could control, I found was my own body so..

Fast forward to the present after years of battling.( I won by the way!) I’ve always had a nice healthy diet eating as clean as possible. I’m 5’2″ and 105lbs. I’ve managed to stay that way because of how I eat however, I am no longer a spring chicken now in my forties. I have no strength and I’m not as lean as I would like to be. For me, in my head anyway, how i looked had a huge impact of how I felt about myself, even though my family and friends would say ” I wish I had your figure” The hard part for me was and is doing the exercise, the activity, UNTIL..

I found your site on you-tube. I watched and listened for some time first. That was the first step of my effort. Thinking, meditating, how will I find? What is my motivation? Well I took Z’s advice and I took a before photo, goy my interval timer and started my journey. That PHOTO is POWERFUL!! When I look at it, it just is not me! it’s not who I picture. My husband put it in my file to look at in 6 months til we take another. That picyure is in my head so I don’t need to refer back to it.

If I’m feeling down and not motivated to workout, I visualize that picture and come to bodyrock. I look at Z working out and I think “I’m gonna be Z’s minni-me hee-hee. If I can’t work out that moment I just keep all those thoughts and pictures in my head til I get my gear on and do even just a not so intense workout. I keep Z’s words in my head when she said, “If you start and stop and continue like that then it’s all for Nothing” and she’s right! I’m through with THAT part of my life and I want to reach my goal. I’m through with JUST thinking about it, Your suggestion and advice have had and still have a huge impact on me. Thank you so so much.

You guys don’t know me but you can’t imagine what a HUGE impact you’ve made in my life by having this wonderful, little but yet POWERFUL blog. What a wonderful way to share your gift. I love you guys for it!!

I apologize if i gave too much information. I just needed to share. The answer is the before picture does it for me. Can’t wait for the after. Consider yourselves hugged..

I have been at this for about 2 years but in recent months lost my mojo. A combination of work, kid’s extra curricular activities, depression, and recovery from back to back marathons left me drained and unmotivated. I stumbled across bodyrock by accident and once I started doing my own variations of the workouts, I found what I had lost and now I am back on track.
Thanks guys for showing me a way to spice up my workouts and bring healthy variety to my program.
Mike

Two years long I have been practising on yoga.Yoga(and you) has changed completely my whole life.I can find the power inside of me,I can hear my body,I have learnt to respect it and so many other values yoga can offer.Everyday I complete a 20 minute yoga routine and then jump on your workouts.My boyfriend motivates me as well as we work ourselves out together.And finally my other source of energy is running.Everytime I run I free my mind and take full advantage of nature.I adore nature..the smell of it!Oh my god is so great!I think I’m very lucky person because I live in Greece.The weather here and the beauty of nature make me so happy!Every morning I greet the sun from my window and say” thanks god!”
All of these give me reasons to exercise and make me grateful for life!

My hands )) the results I’ve got during these 4 months. I proudly show my muscles to my relatives and to my friends and i don’t want to lose this Beauty! Watching Zuzanna’s stomach and all her body, watching my own changes I thank you and wish you, all you fans (and me)long long productive life!

Hi Guys!
It takes 30 days to form a habit. So it’s a great idea to do the 30 day challenges since after the 30 days it is likely that people will continue their new eating habits/exercise program, etc.
When I don’t feel like exercising (and it is usually on the day following my active day of rest), I do not allow myself to have a shower and get dressed for the day until I have finished your workout. If I want to get moving and focus on other tasks for the day, I have to exercise first. Works for me!
I am a daily follower of the site and LOVE everything you both are doing. Thank you for helping me form new and healthy habits!!!

hi

if I’m having a bad day, I’m thinking about what I have until now been achieved through sport, all the hard work I’ve invested. I think also about how I feel when I trained, the feeling is just great! I want my success is not broke do only because my inner “pig dog” does not want. I see the stars and think to myself: “I have to stay tuned.” when I see your videos, Zuzana, I would like to achieve the same. You’re really a great example and role models are important in order to push himself again and again. In addition, you can see in you that you do not have to take drugs to get a great body. Based on your side “Bodyrock.tv” you can see how easy it is to implement small things, makes you both really great.

Finally, I want to say that everyone can do something in itself, health is ultimately the most important!!

Greetings from Germany

For me, the best motivation is music! If I’m in a “I’m too lazy to move” mood, I put my workout mix and I’ll be up and ready to move in a sec :) Also, having a workout buddy is the best motivation! My best friend (and roomate, which helps) loves to workout and does a lot of Suzana’s workouts, so seeing she’s got the motivation to get off the couch to exercice pushes me to do the same!

there are a few things that keep me going on the days i don’t feel like exercising (even though i’m usually very self motivated to exercise) such as:

1) zuzana, your workouts inspire and motivate me to push myself. i check your site daily and anticipate the next challenge cause i love the feeling i get after i exercise.

2) putting on my workout clothes. i find that if i’m already wearing my workout clothes it puts me in the mood to workout because i know i’m ready for it, i have all that i need, i might as well go.

3) i really liked your article about ‘the power of exercising today’ and i always remind myself what you said about ‘every workout is as important as the previous one or the next one’

4) continuous goals and challenges. what got me back to consistently working out was a challenge from my boyfriend back in february when he bought a pull up bar and challenged me to do a pull up on it. ever since then i’ve consistently followed all of your workouts.

keep up the work great you guys =0) welcome back to canada!

ilynna

I remember very well what it is like to feel down and to have no energy to do anything, it is such a horrible feeling.
The memory of feeling down is what keeps me going, I don’t want to feel that again. That encourages me to keep active and to keep moving and smiling, and since I now can clearly see the difference between the happy me and the unhappy me, I choose the happy me. Lately since I have been quite disciplined with working out and eating well, I am attracting people who are in a similar place, like everyone on this site, you guys keep me positive.

To be honest what works for me is changing into my workout cloths. It’s almost like putting on a superhero suit I just feel inspired. I also find getting up early in the morning I totally have the energy to workout. Then theres this site and all the amazing workouts.

I’ve been doing these exercise and going to the gym now since February and I’ve seen such an amazing change in not just my body but my overall well being my skin is so clear and healthy, my hair is shiner, and I just feel so good about myself. I still have a long way to go to get to the best possible me but by getting up every day and choosing to just do a simple 20 min workout makes me so confident and happy. This website has really inspired me to take control of my life. THANK YOU!

The result that I’m seeing, that’s what’s pushing me to do a workout every day. I am only following your workouts for 3 months but I have seen some great results already, and I don’t want to move backwards and loose this strength. When I find it hard to get started I put on some really loud music, because that seems to make my mind more active. And then, while I already got up to turn on the CD, I might as well change into fitness outfit. And as I already wear that, well then I can as well get it started now don’t I? That sounds pretty stupid, but it’s like that. Once I get myself up from behind the computer, to turn on the radio, all the rest just seems to follow and before you know it workout is done! Sometimes I might start with the idea of “taking in easy this time”, but ones one the move I automatically push as hard as I can. And this is all thanks to you guys. 3 Months ago, I didn’t do any training at all. I couldn’t even do 3 decent push ups in a row! You are a great motivation and you make it really easy to follow the workouts. I do not compare my scores with yours yet, as I am still far from competing with you. I had to push so hard for the last workout that I nearly started crying at one point, from pure exhaustion. Yet I felt so good after my shower, and so proud of my score! I compete with myself every day and it seems I’m still winning :) Thanks a lot!

The result that I’m seeing, that’s what’s pushing me to do a workout every day. I am only following your workouts for 3 months but I have seen some great results already, and I don’t want to move backwards and loose this strength. When I find it hard to get started I put on some really loud music, because that seems to make my mind more active. And then, while I already got up to turn on the CD, I might as well change into fitness outfit. And as I already wear that, well then I can as well get it started now don’t I? That sounds pretty stupid, but it’s like that. Once I get myself up from behind the computer, to turn on the radio, all the rest just seems to follow and before you know it workout is done! Sometimes I might start with the idea of “taking in easy this time”, but ones one the move I automatically push as hard as I can. And this is all thanks to you guys. 3 Months ago, I didn’t do any training at all. I couldn’t even do 3 decent push ups in a row! You are a great motivation and you make it really easy to follow the workouts. I do not compare my scores with yours yet, as I am still far from competing with you. I had to push so hard for the last workout that I nearly started crying at one point, from pure exhaustion. Yet I felt so good after my shower, and so proud of my score! I compete with myself every day and it seems like I’m still winning :) Thanks a lot!

I have to admit, I am a master at putting things off. To me, it seems like what motivates me is listening to metal music in the morning while i drink my fruit shake i have for breakfast everyday and watching a couple of Zuzi’s videos. Just hearing the intense fast paced music and seeing Zuzana and just how beautiful she is and how hard she pushes herself. She has really changed my mind on how i want to look and feel. I used to have a very self destructive relationship with myself, but after seeing Zuzi push herself everyday and how her eyes always seem so lit up and happy, there has never been a greater driving force for me to love myself and be the best person i can be. I would like to thank everyone at bodyrock.tv for leading me away from such negativity and towards a healthy mind and body.

I just want to re-post a comment I wrote on “How to beat I’ll do it tomorrow”…

“I have used my own pix from the past to motivate me, but when I found BodyRock.tv I realized that Zuzana is picture perfect and that is very motivating for me. Don’t get me wrong, I do not wanna be Zuzana, (that role is taken!) I just mean that she strives to be the best Zuzana she can be, which has motivated me to be the best Shawnie I can be.”

Blessings,
Shawnie

Hi Zuzana,

I came across your videos on youtube which led me to your web page. I love what I have seen from your excercises! I tried to play some of the archived videos to excersice with but they read as “error” HELP!!! I am going to a family reunion mid July. I am pretty athletic, I want to get myself toned I have 2 kids but have NEVER let myself go…. Every yr I sport a bikini NEVER a one piece!!! Any way I think you are a great motivation and I would love to do some of your video’s. My interest are the abs/glutes!!! Any feed back??

For me exercise is like therapy. It’s the time that I can focus on just myself. Now, that may sound selfish to some. But we have three kids, a HBB and along with everything else life throws at us having that one thing that is only for me helps me get through all the other stuff.
Depression and anxiety run in my family (I also dealt with post partum depression) and once I started working out regularly I noticed a DRAMATIC change in my mood. It’s that funny cycle of having more energy because of the exercise. Sleeping better because I worked out. Good sleep leads to more energy, which leads to being able to push myself harder at the gym, which leads to better workouts, which leaves me feeling better about myself, which makes me a better mother/wife/friend/woman. As you can see, exercise can lead to a positive chain of events. If you can just get over that “I don’t wanna go” hump it is sooooo worth it. And then, if you have to miss a workout for some reason (illness, travel, etc) you’ll find yourself missing it.
Especially finding BodyRock and challenging my mind and body in ways that I would never think of myself has taken my workouts to a whole new level. I have complete strangers coming up to me at the gym asking me questions about my workouts, complimenting me on all my hard work because the results are visible. Which then leads me to push myself even more and starting that whole chain of events or positive cycle all over again. And what’s even more empowering is that I know in my heart of hearts that my husband and I are setting such a healthy example for our kids. When they’re older, being lazy and eating junk food will seem strange. When, right now, we’re kind of the outsiders a bit because of all the “clean” foods we eat and keep in the house. And that going to the gym takes priority over other things, to them, it’s normal. I love that!

What motivates me right now is writing a note on my calendar after each workout. This way I can look back on the weeks and see exactly for how long and how often I have worked out.
I have tried keeping up a regular exercise routine before and I always give up after a short time. Not having kept track of my days, I would quickly begin to feel like I had been working out forever with no results. It was always very discouraging. Now I know that I still have a few weeks to go before I should start to see any results, and that keeps me going. :)
Another thing that keeps me motivated is having this wonderful site as a starting point for finding and creating a basically endless supply of fun new routines to keep me interested in working out every chance I get. Thanks so much for all of your help, guys! :)

I defintanly have phrases, or songs or people/ideas that motivate me to keep going. These afore mentioned things are not always the same ones but the idea is usually the same.

I had major depression and anxiety for at least 10 years and took medicine for 5 years. With out the excersise I would not have been able to get off the terrible medicine. There is no doubt about it. I am not cured of these things but they dont come back as long as I maintain the fitness routine. I never laughed as much in my life untill I began working out in 2007. One day not too long ago I felt like I would collapsed from getting depressed over something and have to go in a hospital. I STAYED In the gym till 5 am instead, I thought its better then the alternitive. I left with feeling stronger physically and mentally.

I have had many opponents to my well being I will put it that way. So now I fight for myself so to speak and try love myself.

Some thoughts I have are ‘ break through’. ‘keep going’ ‘you have to work at staying alive’…this one was from a talk I heard about people who survived bad things against the odds. Songs I play while I get ready to work out , like paul mcCartney ‘ live and let die’. and many songs give me the mental fuel, down to michael jackson when he was little with the jackson 5. IT could be the powerful voice that comes out of him so small. But Icould not do it as well without any of the mental equipment.

People although only even a few make me remember that we are in control of ourselves. You are a big motivater to me in all of the things you say and present. Even your very presence and what you represent to me and Freddy too because it all connects as I know that you motivate each other and the ideas seem to flow from both of you. I also am motivated by Bruce Lee. I just seen a movie about him too. He died at only 32 but he had the mind of a person much older in many ways. His determination and his famous quote …
” Be like water…” influences me as well.

Any one that tries to tell you to quit or slow down however well meaning, is not living your life. You really have to work at staying alive and as age comes the doctors offices become more crowded. A fit body is like a fine tuned car, people spend time and money to maintain how much more your body? Your doctor cant do it for you, nor can your best friend. You are the master over yourself.

I did learn something new when I was depressed. I have only been working out to maintain… and That was not helping me mentally. I NOW know that I need to always think I am to improve, always a goal and maintaining isnt a goal I dont think , it wasnt for me.

Thank you Freddy and ZU

I forgot to actually answer the question, haha. If, and that’s a pretty big IF, there’s a day that I don’t feel like working out, that’s my body telling me I need a break. I’m one of those crazies that would work out 7 days a week if my body let me. I’ve learned how to recognize those signals and I’ve had to teach myself that it’s okay, even healthy, to take a day off.
Thanks for all your guys’ hard work. I know how much I appreciate it and I’m sure all these other folks do too. :o}

Committing to a.m. workouts was the hardest thing I ever did, but for me it’s the solution to having a successful day overall.

I use 3 wake-up alarms. After alarm #1 I lay in bed for about 15 mins and get a sense of how I’m feeling, how much energy I have, and start envisioning myself doing the actual first exercise on the list, whether it’s a squat or push-up or jump rope. Imagining that first rep is what gets me motivated. I don’t let any other thoughts enter my mind.

By Alarm #2 I’m usually ready to get up….I’m awake anyway thinking about exercising.

If I’m waaaaayyyy toooo sore from the workout the day before, then I just rest until Alarm #3, and think good thoughts, meditate on how grateful I am, and how tomorrow is another opportunity for another great workout. I never let negativity creep in, or it will ruin the habit.

http://www.brainyquote.com/quotes/authors/b/bruce_lee.html

I thought you might like some of his quotes

Before I started to workout with you, I was at the very bad time in my life. Many bad things were happening to me and I was at my lowest point. I was so depressed one day and not sure even what to do, I decided maybe music could cheer me up so I got on youtube’s website, there in the most watched video I clicked actually on one of your workout videos, it was the one were you were saying “that no matter what’s in your past you can change it, you can start fresh…” that day was a turning point in my life. After watching the video I went to your website and I have been working out ever since then (April 26, 2010 is the day that I decided to take control of my life :)). I never missed a day, I don’t take any days off, it’s like you said in one of your other videos, it’s a part of my lifestyle “like taking shower” I do it everyday or I know that without it I would feel gross. The benefits of these exercises are unbelievable, you basically need nothing, just a floor, but rewards are amazing. My life is still not at were I want it to be, but now at least I have one thing that is stable in my life and it gives me this strength and hope… and this positive outlook even when the things are not that good. Thank you very much for everything that you do!

For me it help to think about how i would feel after the exerice. I found a warmup routine from Zuzana on youtube and it really helps me alot too ;)

I’ve been so down in the past years I guess my strength and flexibility training are all I have to look forward to now. I’m hoping to get back on my feet and enjoy life once again.

[...] Exercise and Depression | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Hello there-Congrats on your new home!!! It looks great!! I love a country environment, shore also…
As far as being motivated when you feel like “blowing it off”…I think I just force myself to take the 1st few steps and then all of a sudden you’re doing it and the motivation is just there. I’m a big beleiver in “loving the process”. If you learn (teach yourself) to love doing the exercises and how it feels (good, bad & hard), well then I think the rest takes care of itself!! Sometimes I think people “over-think” it instead of just doing it. Your mind can get in the way sometimes so when I find myself feeling this way I just start moving and then it seems the “clouds” just sort of clear away. I hope that was helpful.

Hi Zuzana,

I totally agree with the Endorphins deal. In fact, that’s one of the reasons I workout, (outside of gaining that perfect physique… and for health reasons.) Thanks for touching this important point because for some people this is life changing information!

I have actually been dealing with depression now for a few years and did try taking medication but it made it worse because the side effect was weight gain and boy did I gain weight. So I completely understand how hard it can be to get motivated to workout even though you know how good it is for you and how great you feel afterwards. I took it slow by first finding an exercise class that I would like and going to it twice a week with a friend but I found this really hard to keep up because I had to take a bus for 30 minutes to get to the place which just made me not want to go. I started looking for things that I could do at home and that is when I started to work a routine into my daily schedule. I tend to be really good about sticking to a routine so this worked well for me.
Now that I have a routine going and have found your amazing site, on the days that I have a hard time getting motivated I put my gym clothes on even if I don’t plan to do it right away and eventually I put on upbeat music and get thinking about how great I will feel when I am done it and then I get going. The feeling I get of being proud of myself and feeling like I have accomplished something when I work out helps me to want to exercise especially because these are feelings that I have a hard time keeping otherwise so it is exciting to feel so happy and energized. I feel like I can do anything after I have had a good workout!
So for me it is about getting myself to mentally get excited about the effects of exercise and about doing different workouts.
All your amazing different workouts help a ton too, I don’t get bored anymore with doing the same thing all the time. So thank you! You have been a huge motivation Zuzana.

[...] Exercise and Depression | Fitness Advice, Workout Videos, Health … [...]

My little girl always says” Mommy,do you workout today?” If I say no or not yet,she will ask “Why? I love watch you work out mommy,it’s so much fun!” :)…Sometimes she even jumps in.
I have some simple tricks that keep me stick with working out.Like thinking of spirit-boosting benefit.There are days that when I feel like I dont want to workout, I just thought about the mood boost feeling after I finished exercise, how great I would feel.I also write messages donw on post-it and put on the fridge, on the mirror in my bathroom, saying “My workout makes me Happy and Healthy”.Focus on benefits of exercise makes me want to work up a sweat more often.
Also before I go to bed every night, I’ll put my workout clothes on the dresser.When I wake up, I can just throw them on, brush my teeth,get breakfast for myself and my kids and check out your Bodyrock.tv website. This way I wont be able to say “I’ll do it tomorrow” :D

I do have to say my mantra has always been nike’s “Just do it”…cut all the crap and just do it, no excuses! I fell in a rut and while I was researching the internet and you tube for some inspiration, I found Zuzana doing workouts that align with my personal philosophy with my clients, body weight core functional training. I love the old school push up and all the ways you could add challenges to it. I’m always cracking my clients up with how hard these core exercises really are when they look so harmless : ) When I go for 3 days without your workouts I feel like a slug, get anxiety and drive my hubby crazy : ) I prefer to do 5 days, so I’m excited you’ll be doing this challenge! Thanks for everything!!

We have all heard about jojo-effect in weight loss, but I’m an expert in jojoing with working out. I manage to stick to a training routine for a month, then do nothing for months and then start all over again. I tend to have periods of bad depression mixed up with periods of high-energy “you can do it” episodes. So my mood is attached to a jojo string and so is everything else I do. It’s frustrating and that frustration makes starting again harder each time.

Today my ultimate motivator is dancing. While dancing I feel more graceful and I want my appearance to be as graceful and sexy as moving with the music makes me feel inside.
Just to keep me going on other days I have a pedometer – you know, when even old ladies can do 10000 steps daily, then surely I can do it too :) even if iäm really not in a mood for it. Besides – there really is no natural way I could just stop walking (like I’ve stopped doing everything else in the past)

For almost two years now I have suffered from anxiety, panic attacks, and depression and I am only 22. Last summer was my most severe case of depression. Depression made my life hell, I felt like I couldn’t even get up to do anything and I could only workout for ten minutes before I was completely exhausted. However, I am improving but I noticed I am also obsessed with staying in good shape. My goal this summer is to stay positive and workout out more so that I can beat it. About three months ago, I turned to Zuzana’s workouts and not only are they challenging but they are different each time so it wasn’t so routine as just working out normally. Zuzana’s workouts have made my life more positive cause I enjoy them and they never get dull. If anything I feel stronger so thanks bodyrock tv for keeping me motivated!

Good question… On most days when I don’t feel like working out, I focus on how great I feel after the workout, and that usually gets me started. Once I start I know I’ll keep going.

Sometimes I have to deploy a supportive technique (LOL) and try a workout I know I love usually, or a workout that isn’t too mentally challenging. That together with the above tactic usually works.

But there are days when I just know that I should let myself have a day off. I believe it’s most important to learn to listen to your own body. It will tell you the ‘tricks’ for getting it going, and it will tell you when it truly needs a rest. I’m sure you guys experience the same.

I also think it helps a lot knowing that if you do the exercise – the instant ‘pay off’ is like you said endorphins and then ellevated mood. So it’s really worth using exercise as an anti-depressant…

“I’m one of those crazies that would work out 7 days a week if my body let me” – hahaha – Rachael – I’m one of them too. But the body says no sometimes…

I know how you feel, I was exactly like that! I am working and full time student (premed to be exact), along with many after school practices and lessons everyday, then on top of that studying! To fit in exercise is just not something I really want to do when completely exhausted, but this past month (may and now june)I have been working out 5-6 times a week.

What I decided, with the help of zuzanas videos) that workouts don’t have to be extremely long if your challenging your self and I think zuzanas workout are the epitome of that.
Everyday I want to workout because I know the result will be positive, but getting myself to do it, is hard. I’ve found that the more I think about how tired I am the less likey I am to workout. So what I do is I just think, “I want to workout when I get home once I am done doing this, this, and this.” After I finish all the things I need to do, I work out. I dont think about my exhaustion, or how working out will be hard, or anything that could have a negative affect on me motivating myself to workout. It has helped me so much! Just block out your own negativity and ‘oh woe is me’ attitude and do it! No matter what, after your done exercising you will always feel awesome! So look forward to that! c:

Hope I helped!

♥Lisa

I was used to work out at gym, lifting weights and, by accident, I found one video on youtube. At the first, I was thinking: piece of cake. But after you start moving your body, it shows that many parts of my muscles wasn´t prepared for this kind of movement.
So I found it challenging. And guess what: I´m only working out at home now! Better for me. Even though my company pays my membership, I´m still here.. cause I feel like a kid again doing these exercises. So the key for me to avoid procrastination is the challenge. E.g.: Prisoner Get Up. I´m still trying… ha ha ha

The one single trick that gets me moving? Watching one of your workouts! :-) No, I’m serious, when I don’t feel like working out, I flip through the daily workouts and there’s always one that appeals to me and gets me moving.

So keep it coming sweeties! :-)

iknow just what you mean. before i started working out i didnt care about school, i got bullied ( by people i thought were my friends!) and stuffed my face with junk and waited for an escape from the hell my “friends” were putting me through. once i started working out, i realized that alot of stuff happens but no matter what you have to change things yourself. i started out last summer, not being able to do a single pushup, not happy wiht myself, and hating where i stood socially. ive been working hard for it, and now i can do 48 pushups, have REAL friends and i realised that i am worth

I would say the feel good factor is what keeps me motivated. I must say it’s hardest to stay on track especially when you are not fit enough to follow these exercises. I started out with just one exercise for arms, another for abs and one for thighs everyday and add more as I get more fit until I can follow a whole routine. But what keeps me doing it everyday now is the variety of exercises. I find committing to a time is a good way, because then you will make time for it and cancel out any activities during that time. It’s as important as that. Then once I lay out the exercise mat and start the warm out, it’s no turning back.

Caffeine !

My 2 single tricks that gets me moving are:

Trick 1: When I think doing some sports will waisting my time because I have more important work to do ( e.g. I´m stressed) I ask myself one question:

How is the feeling after a workout? Did I ever feel bad thereafter?
When the answer is NO- I give it a chance ;)

Trick 2 : Watching your videos and realize that I only need to invest a very short time of my day to get huge results like Zusanna with her incredible body.

Habit is the most important thing to have going for me. If you’ve been taking advantage of your ups, and your exercise routine is set, then when you’re down, you’re more likely to keep with your habit than not.

Also, I try to remember that no matter how down I feel, I always feel great after an intense workout. Remembering that “high” is important motivation.

Everytime I feel like I don’t want to work out, I go look at myself in the mirror and I think about 2 things.

1. I look at my flabby parts and think of the amount of fat in my body that I have to lose and feel that I need to workout immediately to lose the fat.

2. I look and think of how much progress I’ve made by remembering what my body used to look; and I commend myself and realize that I am actually making progress and all my work is not being wasted.

I don’t struggle with depression, but I’m constantly needing to remind myself to stay motivated and there’s always a list a mile-long of other things I could be doing with my time, so here are two things that help keep me going and keep exercise high on the priority list: #1 In the past I’ve found that working out first thing in the morning helps because no matter what happens during the rest of day, it’s already done and I’m not going to find a new reason why I can’t find time for it.
#2 Since first thing in the morning isn’t working out for me currently (hubby’s at work and kids are young, and finding time in the day for an hour-long workout is next to impossible [anyone with young kids can surely relate]), YOUR workouts are helping me stay on track because I can almost always find 15-20 minutes to squeeze in a little time for myself and I can’t really talk myself out of it because, let’s face it, it’s usually only 15 minutes! The efficiency of your workouts is really the key for me and makes it truly possible to acheive my fitness goals. Sure, they’re torture, but we’re strong enough to survive 15 minutes of torture, right?! :)

I hope this helps!

Right now I’m really struggling with depression. I just lost my six years old great dane and I feel very lonely. I have a real problem of obesity and feel like nothing matters anymore but, I’m willing to do anything to stop feeling so much pain for what’s been happening to me and my loved ones lately. I entered this website by accident and what called my attention is that many people mentioned that exercise is a great way to deal with depression and who knows maybe it will help me feel better about myself too. Hopefully one day I’ll be able to thank you Zuzana for helping me find my way back to the life I’ve always dreamed of. Good luck everyone!!!

Hi Alex – there are a lot of great people in this community that are very supportive. Just getting started is the main thing and you can modify any of our workouts to your individual level :) Taking on these challenges and having a good sweat can have a tremendously positive impact.

“On those days when you seem to be able to find every reason not to exercise, what’s the one single trick that gets you moving?”

I like to play Eye of the tiger hahahaha

Hi!
Found you homepage today and I’m so inspired to step up my workout. I red some posts in your fitness tips catagory, but the one I was most intrested in didn’t work, maybe you can fix it: How often should I exercise? Posted on 03 July 2009

Thank you for inspiring me!
/M in Sweden

Hello, I just want to say that when I feel like I´m not able to exercise I just play some good music and imagine myself after the exercise – the feeling, the pain in muscles, the sweat on my body – and I just get to the mood and want/long to reach that feeling :-) sometimes it works, sometimes not, but usually I win out over my laziness or fatique. :-)

Thank you so much for your support and advice Frederick, I’ll keep up the hard work and got to say so far so good. Good luck everyone.

Actually I’ve been listening to that song lately it gets me fired up too LOL. Also the song on Rocky 4 (Hearts On Fire) is another good option. Good luck with the music and the training.

“Human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.”
~William James

Every day is just a series of moments, opportunities to make a little effort in the right direction. Seize these little moments and just feel good about yourself for trying.

I started 3 years ago with just 5 or 10 mins a day stepping on a step in front of my TV every night after dinner. Now I’m in the best shape of my life both physically and mentally. You just have to decide a starting point, which could even be this very moment. Pick one small goal, be proud, and never give up trying.

I honestly find that just doing the one step that puts you closer to getting out the door is it. If I am going to the gym, it’s just getting dressed for the gym, or just packing my bag, or just telling myself I’ll go and do some easy cardio. By the time I get there, I always decide I may as well make good use of my time while I’m there. For these workouts, it’s just reminding myself how fast the workouts are and that I can commit 15-20 minutes to myself that day. These workouts have actually increased the regularity of my workouts too – I was lucky to get in 3 nights at the gym before, whereas now I’m working out 5-6 days a week :) THANK YOU.

The one single trick that gets me out of procrastinating …
hmm. Well, I’m going for an artistic job so I’m constantly looking up how bodies function, be it animals or humans. So whenever I have a drawing-study and I don’t feel like exercising “because the point of artists isn’t to have great bodies” (yeah, the excuses NOT to work out can be pretty pathetic xD) .. I tell myself that if I got off my butt and worked out a little, my muscle would start showing a bit so that I wouldn’t have to constantly look up references for muscle movement x)

Otherwise, too much procrastination can sometimes come in handy. I know that when I’m supposed to be revising or finishing a project or writing something up, I’ll feel bored or agitated and I’ll have an urge to workout ^^ Procrastination works in both ways!

Hi Alex, I was FAT…I mean really OBESE. I started working out – of course I couldn’t do Zuzana’s workouts (and still can’t cos I’m still too fat). But I do my own modified version and I have noticed a VISIBLE change in my body. I am starting to look decently human in shape after a decade of being FAT. I can only say one thing. Work out EVERYDAY (min 6 days a week) for at least 2 months before even THINKING about giving up. It’s been less than a month for me and I am seeing MAJOR improvements in my physique. You can do it!

Hello!!

Dance. Short, sweet, and simple: dance. If I don’t feel like working out all I have to do is turn on some music (I love jazz :) and dance like you’ve never danced before! Makes me feel great, and warms me up to do Zuzana’s workouts :)

Well…on the days that I just feel extremely tired and I have a million things to do and I just don’t feel like working out…I bring a book to the gym and start by reading for a little while on the bike or the elliptical. If I can multitask and pair working out with either studying or reading something I really enjoy, it becomes a huge stress reliever and I have noticed that I tend to push myself hardest on those days where I feel the least motivated to begin with. I absolutely love to read and listen to music, so if I can trick myself into a workout while doing that, it makes it a whole lot easier.

On those days when you seem to be able to find every reason not to exercise, what’s the one single trick that gets you moving?

Its easy, i come here, and start watch 1-2 videos.
Thats enought.

I see a lot of posts of people saying they work our to avoid feeling gross or feeling depressed etc… and others sayibg they are getting their sense of self worth and hope from exercise.

These are not the reasons for health and fitness.

The reasons for health and fitness are to have the benefits of health, plain and simple. Healthy body, healthy posture, good physical strength, feeling good, able bodied, capable of moving normally, improve vitality, etc…. It is not about avoding bad, it is about creating good and the benefits can be realized immediately even as you are doing it. And never get your sense of self worth or social belonging from exercise – that is a terrible psychological trap to fall in. Exercise driven by a combination of fear and a lack of self worth…. that is not what health is about.

I like listening to happy and active songs. There is a song called “some days you gotta dance“ its from a group called Dixie chicks and I found it a loong time ago but it really helps me to avoid stress and anxiety. I suffer from depression and anxiety and I have been dealing with the problem since 3 or 4 years ago. This year I started exercising, going to the gym and watching Zuzana’s videos and also some belly dancing videos and I must say Ive never felt better. Ive been losing weight and having a better relationship with people around me because I am in a better mood. I still take my medication but I must say I see better results when I exercise and eat healthy than when I don’t. Drinking water also helps me a lot to feel cool and awake and with energy to do things.

Hi guys
I workout with you since 3 weeks. And for the very first time I LOVE TO WORKOUT!
I don’t know why or what it is about you, but it’s so fun and challenging, that I really do it everyday!
I tried almost all sports I know. From Kickboxing to Poledance, to Salsa, to Aerobics, Fitness in Gyms etc. But i always had fun for an hour or two, and that was it. Or in the worst case, I bought a DVD and didn’t even finished the workout on it because it sucked.
But what you do is really the best thing ever happened to me.
I was (or I am) depressed too. I had to take meds, but I never felt they helped me. I startet to take less and less. Soon I wont take anything anymore.
Instead of take meds, I workout every single day. And I like it. And though I’m still not happy with my body at all, (I’m fat, really fat.) I start to like myself, respect myself because I feel much better now. I feel that something’s changing.
Thank you so much for your help and your cool workouts!
From today on, I’ll do the 6 weeks summer fit workout (I call it Winter fit… ;-) And I’ll also do it during my holiday in september.

PS: For the first time since many years, I eat completely normal. Before I was bingeing or starving. I tried every diet on earth and lost weight and gained it again over and over. I thought it’s impossible for me to eat just normal, healthy, without bingeing, and without starving.
But now, since I eat like you, it works. I eat normal for the same 3 weeks now. And I don’t feel hungry or have low energy level. I feal great.
I don’t lost much weight til now. But it doesnt matter for me in this time. I feel much better than before the 3 weeks and I just go on and on. And I’m sure my body will change. And not only my body…

Its much more than just Fitness Tips you give. It’s like a reciepe to live. :-)
Thank you so much!

<3

I am a full time mom of a 5yr old and a 6month old and i work full time as well. I find it hard to stay motivated especially when im exausted as well as having to workout alone. i just find that when i have someone to workout with consistantly i stick to it 100% but i dont have anyone willing to commit to a steady workout, in turn finding it very difficult to stick to it myself and finding the energy no matter what! tips?

its easy for me, i know if i dont, i cant sleep. ill stay up anxious and depressed. if i ever feel lazy about exercise, all i have to do remind myself of what will happen.

while exercising, i listen to black metal on lastfm. Then after shower, ethereal / darkwave, something melodic and pleasant but not as danceable while stretching.

I agree Exercise helps a lot. I play drums on average 3-5 hrs a day. Im 22 and I have only been playing for a year but through that hardwork I play at a fairly decent level. Its great exercise. And yes the metal helps a lot

My dad is really overweight he has been for a long time, he has now retired and all he thinks about it food. I try encourage him to even walk with me but all he says is walking is for dogs. I want him to be around when I have children and get married and Im afraid he won’t be because of his lifestyle. I can see he is depressed but don’t know if there is anything that I can do to help. Today he was watching this video on what to eat and i think he realised that sugar and diet drinks are not good for him. I have told him this lots of times but I think he only trusts the professionals. Do you have any advice on what I could do to help him? Thanks you seem to have so..much energy!

Hi Jessica – I know that a lot of people are in a similar situation with a family member or close friend – maybe we can talk about this in a future coffee talk because I think it would help a lot of people.

I would really appreciate that, it’s very hard to just stand back and watch, like a spectator in my own life but unless he wants to be helped I suppose that’s all I can do. Thanks for your reply though..have a great day.

zuzana i wish you and fred the best life, and your doing such an amazing job on your web page, thanks again cuz i need you, your who gets me motivated to have your mental as well as physical strength. i can proudly say im a (zuzana spoiled brat) that clearly means now that i have access to your world i dont think i can function proberly without watching and doing what you do everyday.

Hi Freddie Hi Zuzana
I get those days when I do everything possible to sabotage my workout – but just visualising how happy I feel after exercising usually gets me moving, and we all know the effort is always worth it – admiring my newfound abs in the mirror is GREAT motivation too ;)

Okay, this is going to sound really really bad but this HONESTLY is what gets me moving. I think of my former fat and ugly friends who betrayed me, and that right there is what gets me motivated to exercise. I visualize myself running into them and saying, “Damn right, I’m better, stronger, and wayyy hotter than you.” hahaha It’s mean but that’s what keeps me going!

Vitamin D3 can help with depression and weight loss.

http://www.vitamindcouncil.org/depression.shtml

I never had a problem exercising. I used to ride my mountain bike 6 to 8 hours a day. I love working, motivation isn’t a problem when I set some goals and have plans if things need to be changed. People are mentioning depression I suggest people get some moderate sunlight exposure. TV and too much internet can cause depression on a lot of people so you should limit your exposure.

…I laugh at myself for trying to think I can talk myself out of 4 minutes to workout!!  ( I pick 4 minutes as I believe that is the shortest workout you have on your site!!)

…and the fact that I like the challenges you present…is what gets and keeps me going   = )

I just really need to get my life back together and on track. Not sure where it went wrong, but I know inside that I’m strong enough. I can do this :).. Just have my off days. Took another day to get things together since yesterday sucked, and I’m cleaning and organizing my room, and already I feel better and want to workout again :). It’s funny how simple things can really be but at first can be so hard. I also have realized that music helps lift my mood.. And I barely ever listen to music, not even when I work out. So I’m listening to some upbeat music right now. I’m not saying that today is going to be like ‘boom’ lifestyle change, but I’m taking slow, easy steps to get there instead of everything all at once. :) thanks Zuzana, Freddy, an every single Bodyrocker out there. You are all extremely motivating, but I know it starts with myself before I can change! :) hopefully this little boost of confidence lasts.