For you I started my blog You As A Machine. It was an answer for my friends and family who were overwhelmed by the intensity of Bodyrock. My hope is to help anyone who just doesn’t know where or how to start…Just start with Day 1 and gradually progress.  What’s more important than trying to take on an extreme fitness program (for someone like you who is just starting out) is to learn to be consistent. Each day you will do a small amount and each day moving forward you will add on a little.  From there, being consistent will flower into self-discipline and you will have developed a healthy habit that you will repeat every day for the rest of your life. I think it is helpful if we don’t put expectations on ourselves.  View it as an experiment and see where it takes you and what happens. I believe that we will do ourselves a service if we focus less on the aesthetic and more on our body’s function. 
I hope you can feel our support and encouragement. A little movement everyday will make a considerable change.  Good luck. I’ll be thinking of you and sending you some energy.

As someone who’s been there (and sometimes still gets stuck there), I can say I understand…but you have to really want to get out of it. Only then will you push yourself hard enough to get out. Its always going to be a struggle to keep walking on the path or to fall back into the old habits, and only you can make that choice. Dont let the fear conquer you and take over. Fight it and take it back.

As for the beginner modifications, every single Bodyrocker started with it. And even if we could only do 5 reps a time, we still did it. Dont ever be afraid of that because we all have to start somewhere. As  Miss_dot said, if you cant do the bodyrock workouts, start with interval brisk walking, then move it up to slow jogs and then running. Or go back to the very first workouts Zuzana posted and start there.

Remember, there is no such thing as impossible. You can do this. There is nothing holding you back and nothing in your way. Keep fighting and you’ll get there. You’ve got an entire community of Bodyrockers for support and we are all rallying right behind you, so what is there to fear? :)

Even though I haven’t been in the same place as this BodyRocker, I know how she feels in terms of the feelings she has towards herself and how food is her comfort. I’ve recently JUST identified and ADMITTED that I am an emotional eater and have sought out professional help. The only thing I could sincerely recommend as a fellow BodyRocker, emotional eater and as a health care professional, is to seek out professional help to get your mind healthy first (behavioural psychologist/counsellor). Understand what is rooted deep within yourself that makes you turn to your comfortable, safe place (food) and kick it in the butt! 
You obviously have the drive and want and determination because you’re a BodyRocker! Don’t give up on yourself. Believe that you can conquer the exercises and food. You are in control of your body and your body was made to move! 
My favorite quote in the whole world is from C.S. Lewis: You don’t HAVE a SOUL, You ARE a SOUL. You HAVE a BODY.
Let your soul conquer your body! Go Girl!

My message to her is, do what you can and don’t give up! Keep moving. If all you can do are some of the beginner modifications, then that’s the best place to start. Do what you can, keep moving, and keep it intense for you. Also, don’t measure your success by what you see on the scale. The scale is deceiving, especially when your fat tissue is being replaced by muscle. Go by how you feel and what you see. I’ve been doing this for about three weeks. I haven’t dropped a pound, BUT I am able to feel a little bit of muscle under my fat (muscle that I couldn’t feel three weeks ago).
Keep going! Sign on to the forums and post your progress. It will help keep ya motivated. :)

To told us that as a child you were extremely active, that means that you are a naturally active person. Its all there inside you, you need to find it back….but remember it is already there!!!
Every accomplishment starts with the first step/crunch etc. don’t give up and I hope you feel better really soon. 

Dear bodyrocker, 
your email touched me a lot – I was just crying when reading how little things like sitting in a bus or going to the movie theater can be so painful for you.
Do not be desperate – you found the right website and all the bodyrock community supports you and your efforts.
Do you know how many overweight people even take the step of exercising? You have the will power and this is the most precious thing you can ever have to lose weight. You are doing beginner modifications and are ashamed – are you kidding me? This is great that you are exercising – don’t be too hard on yourself sweetie. Even fit people are sometimes doing the beginner modifications – let;s face it, Zuzie and Freddy come up with pretty crazy exercises sometimes ;)

Keep faith sweetie, you have the will power – again this is the most important thing and it makes you a strong girl!! We support you all!

Love

Dear bodyrocker, 
your email touched me a lot – I was just crying when reading how little things like sitting in a bus or going to the movie theater can be so painful for you.
Do not be desperate – you found the right website and all the bodyrock community supports you and your efforts.
Do you know how many overweight people even take the step of exercising? You have the will power and this is the most precious thing you can ever have to lose weight. You are doing beginner modifications and are ashamed – are you kidding me? This is great that you are exercising – don’t be too hard on yourself sweetie. Even fit people are sometimes doing the beginner modifications – let;s face it, Zuzie and Freddy come up with pretty crazy exercises sometimes ;)

Keep faith sweetie, you have the will power – again this is the most important thing and it makes you a strong girl!! We support you all!

Love

The blog is a great idea – can’t find it though. Could you post your address?

I just wanted to say to the person who wrote this:

I think that the most important thing for you to work with is – feel no shame for who you are. Be proud no matter what, and really think about something that you are good at and use this as a positive force for selfconfidence. And that you only can do the beginners modifications – heck, I who was “only” 163 pounds when I started this could only do the beginner modifications (and felt like dying…). It takes time and it is okey, because you are doing something good for yourself and you will get there.

I wanted to share my husband story, because he has been through almost the same as you. A year ago he was 286 pounds and just really lazy and short of breath whatever he did. He avoided a lot of things, including spending time with me and his friends because he didn’t have the energy. He ate quite healthy, but way to big sizes and there was always room for candy and chips atleast 1-2 times per week. He hated the body he was in (we met in a spinning-class so you can imagine the change). But one day he just said “I want to change, I want to be healthy and training again and have normal weight”. And he told everybody he met this – and (almost) everybody supported him. He ditched those who didn’t – you have to have positivt thoughts and supporting people around you. Of course there has been setbacks and some junkfood has been eaten, but afterwards we have been sitting down and talked about why it happened and how he can avoid it next time. And now one year later he is 175 pounds. 

It takes time but it can be done! Have a goal with small goals that are achievable. Stand up for your goal and ask for support (people including your boyfriend cares! Just give them a chance to show it, it is much easier if you are not alone). And then start doing changes in your training and diet – and everytime you have a craving visualize how it affects your goal (and have a gum instead). And if you slip, reason with yourself why (emotion?stress?starving? etc) and learn how you work. It is not a quick fix, it is a change for better health for your entire life – there will always be setbacks, your success depends on how you handle and learn from them.

I really wish you the best and remember that sometimes saying something out loud to your family and friends or here at the BodyRocker community can be a huge help. Use it, be ego. You deserve to have good health and to have a good life. Keep on rockin’ and it can take you anywhere – sky is the limit!

This email made me want to cry and I wanted to give her a hug. I started to really focus on my weight loss after I had my second baby, I weighed 231lbs starting. My body used to scream at me all day long, I was in pain just walking.
But you know what? I think you have it in you to change your life. Don’t get discouraged if you have to modify the exercises, that’s fine. As long as you keep going and keep moving forward everyday. Make the little changes and it adds up so quickly.
Hang in there, you’re not alone and know you are a worthy person to be happy. You have us all BodyRockers behind you :)

First you have to change your mind set. You are not failing, even though you only do a few workout and stop you did NOT fail,you got up and exercised that is an accomplishment in it self. As you keep going you will do even more exercises your rep will get higher. Surely you will improve. Remember YOU ARE NOT A FAILURE, you have realized you need to change and accepted that and you can doing something about it. Do not worry about everyone else’s score, you are competing with your self. REMEMBER YOU ARE ALREADY EXERCISING THAT IS AN ACCOMPLISHMENT! YOU CAN DO THIS GIRL. DONT BE SO HARD ON YOUR SELF.

I must say that along with this sight and being a bodyrocker, I watch extreme makeover weight loss edition. That trainer is so motivational to me. As Candace has said, you need to get your mind right before you can push yourself to where you want to be. I know that just recently I got to this point. I started bodyrocking a month and a half ago, and also like FatBGone said as well, don’t pay too much attention to what the scale says; pay attention to how you feel. I was so excited to check the scale after body rocking, because I wanted it to reflect all the changes I had seen and felt and it was EXACTLY the same as when I started. That just prooved to me what everyone had been saying. It’s all about how you feel.
So I guess my parting word to you is this: never give up on yourself. We will never give up on you!

I have been overweight too. About 190 – 195 pounds. I was addicted too food. It was a awful time and I hated myself. But I got to a point that I was so sick of myself and I started fighting my food addiction. It took me a few years….cos I’m a pain in the bud towards myself. But step by step I started to eat healthy. Step by step so I started to stap eating icecream. When I got over that I started stop eating candy. When I was not addicted to icecream and candy anymore I stopped drinking soda. Step by step you stop with something. This worked for me and I replaced my bad habbits with healthy foods. Now I can’t even imagine  eating bad foods. You really have to push yourself. You have to be steadfast and say NO to yourself. Make the decision to stop step by step. And don’t sit down to long, try to move a little. Push yourself. You really can do this. It will take a while, but Rome was not build in one day. You can do this. One day at the time and go on. Do let circumstances stand in your way. If you really want it you will find a way. You do trust me and I know you can do this. I know it’s really hard, but you can take control over your body. Your soul is stronger then you think. Take control. You are beautiful and you deserve a beautiful healthy life. I don’t know you personally, but I know I have food makes you happy and comfort you for a little while, but take a good look at yourself what that comfort food does. It’s your enemy Sweetie. It’s not loving you it’s breaking you down. Healthy food loves you. Take the step. You will be so proud of yourself. It is only one decision away. Take it. It’s yours and don’t let any person or circumstances stand in the way.  This is your life and your body. Take control of it. The whole Bodyrock community is standing right behind you. You have our support and we know you can do this. And with the Bodyrock exercises. I couldn’t do them all….I still can’t. But started doing what I could. You have to start somewhere. xxx BELIEVE!! You can do this. Your soul is stronger then your body. xxx

DEar bravest BodyRocker,

My advice is simple and humble….take it one day at a time.

Every morning, sit up in your bed quietly and be grateful for what is wonderful, stretch out your arms, feel your senses, and the gift of another breath.
Today, is another opportunity for you to make a difference in your life. Today. Just think about today.

Ask yourself, “what am I going to eat or not eat, today, to take a step closer to control in my life?
What BodyRock workout will I do, today, to get me one step closer to that 300 squat challenge?”

The answer may simply be, “Today, I will have no fried food and will have one fruit serving.” the next day may be “today I will have 2 fruit and 2 veg servings, and no soda”….changing your eating habits is essential for you to be able to stay on this earth with us little darling!!!!!

For your workouts, same thing!!!!
No matter the work out, if all you can do is walk in place, set your timer with the times zuzana has for that day and just walk in place during your “max” intervals!!!!!  count your steps, write them down, POST them, and see your improvements on the amount of steps you can take during that 20 or 30 seconds…..when you are ready, add a little hop, then, two, then 3,… before u know it you will be doing your high knees.

Come here, watch the videos, then do what you can for the 12-20 minute workout, for today.

Today is all we have. Tomorrow is not promised. Ask your self please, and i will too,…”what can I do TODAY, to make my life better?!  Then do it! and prove to yourself that you can do it, because you already are, a BODYROCKER <3

Dearest BodyRocker,

No one does the exercises perfectly the first time. You’ve got to crawl before you walk and walk before you run. Do your best and just keep moving. Every step you take is one step closer to your goal.

Good luck.

♥

I just woke up….my english writing is so bad in the comment above. But I hope you feel the love I’m sending you. Don’t let circumstances stand in your way. Don’t look at all the negative things you can’t do. Start thinking positive. Change your mind settings. A positive spirit can beat your addiction. Stand strong. xxx

I just woke up….my english writing is so bad in the comment above. But I hope you feel the love I’m sending you. Don’t let circumstances stand in your way. Don’t look at all the negative things you can’t do. Start thinking positive. Change your mind settings. A positive spirit can beat your addiction. Stand strong. xxx

Make a decision to be the person you want to be and start living that life.  My overweight friend self-described himself as a “runner” to me but could hardly walk up the stairs.  He made a point of doing something everyday that reinforced the person he claimed he “was”.  He started by jogging to the mailbox (that’s what a “runner” would do if they could do nothing else…).  Then he jogged to the mailbox and back.  Then he started taking stairs when he could (when it was only a single floor), then he started jogging a block…whatever, but he staked a claim on his life, declared “this body belongs to a runner” and started living in accordance with that identity.

If you’re a bodyrocker, do what a bodyrocker does (which is “as much as you can, and then a little bit more”.)  If it’s only five reps, awesome! Next time find the strength for one more and be proud of yourself!  Six reps of a beginner modification is more than zero!

I’ve been bodyrocking since last November.  I’m still overweight (my Wii Fit still says “oh…my” when I step on it…) and I still have my ups and my downs.  When I realize I could have done more in a workout, I don’t beat myself up over it, I just remember it for the next time, write it in my workout log, ring the bell (the “like” button), post “Body: Rocked!” on facebook, and show a little pride for what I accomplished!

Zuzana and Freddy can help show you the way but you’ve got to take the steps!  And for every step you take, don’t just focus on all the steps you have left to take, be sure to turn around and look at the ones you have behind you.  As you see that starting point getting farther and farther away, you’ll find it very difficult to allow yourself to go back there.

You can do this!  You’re a bodyrocker!  Praying for strength for you!

there was one day where i didn’t finish a workout and for the rest of the day i was my own worst enemy. everything that went wrong that day, I blamed myself and bullied myself until i came home and felt twice as heavy with emotion. I decided that I needed to go on an “Emotional Diet”. I took out a new notebook and wrote what I was feeling, it didn’t matter what it was about. I wrote about what i wanted to accomplish, why i thought i was sabotaging myself. Next I wrote about each “Failure” that I had that day. Not finishing the workout, not eating healthy that day, and so on. I wrote the facts of the event. I wrote how I mentally made things worse by bullying myself. And then I wrote what I should have done, how i should have thought differently to make the situation better. After 4 pages of emotional dieting, I felt physically lighter and emotionally better about myself, even after having had a bad day. Now whenever I feel like I failed in some way, or had a bad day, I sit down and write out what happened, what went wrong, and what I could have done to make things better. Writing about it helped me and I hope this helps anyone else struggling with their personal demons. It is helping me love myself in a whole new way.

Body Rocker Cassie 

there was one day where i didn’t finish a workout and for the rest of the day i was my own worst enemy. everything that went wrong that day, I blamed myself and bullied myself until i came home and felt twice as heavy with emotion. I decided that I needed to go on an “Emotional Diet”. I took out a new notebook and wrote what I was feeling, it didn’t matter what it was about. I wrote about what i wanted to accomplish, why i thought i was sabotaging myself. Next I wrote about each “Failure” that I had that day. Not finishing the workout, not eating healthy that day, and so on. I wrote the facts of the event. I wrote how I mentally made things worse by bullying myself. And then I wrote what I should have done, how i should have thought differently to make the situation better. After 4 pages of emotional dieting, I felt physically lighter and emotionally better about myself, even after having had a bad day. Now whenever I feel like I failed in some way, or had a bad day, I sit down and write out what happened, what went wrong, and what I could have done to make things better. Writing about it helped me and I hope this helps anyone else struggling with their personal demons. It is helping me love myself in a whole new way.

Body Rocker Cassie 

there was one day where i didn’t finish a workout and for the rest of the day i was my own worst enemy. everything that went wrong that day, I blamed myself and bullied myself until i came home and felt twice as heavy with emotion. I decided that I needed to go on an “Emotional Diet”. I took out a new notebook and wrote what I was feeling, it didn’t matter what it was about. I wrote about what i wanted to accomplish, why i thought i was sabotaging myself. Next I wrote about each “Failure” that I had that day. Not finishing the workout, not eating healthy that day, and so on. I wrote the facts of the event. I wrote how I mentally made things worse by bullying myself. And then I wrote what I should have done, how i should have thought differently to make the situation better. After 4 pages of emotional dieting, I felt physically lighter and emotionally better about myself, even after having had a bad day. Now whenever I feel like I failed in some way, or had a bad day, I sit down and write out what happened, what went wrong, and what I could have done to make things better. Writing about it helped me and I hope this helps anyone else struggling with their personal demons. It is helping me love myself in a whole new way.

Body Rocker Cassie 

I was a person who always thought of myself as being in shape. I’m almost 49 years old and work in the construction trade. I didn’t eat very well and I began to notice that my body was starting to break down from all of the stress I was putting on myself. I tried to do P90X, thinking that it would be easy. After two workouts, I discovered that I had to swallow my pride and move down a notch or two. I then moved to the Power 90 program and started to make progress. After awhile I moved back to P90X, but began to feel that the progress I made wasn’t enough, so I stopped. I have known about Bodyrock for over a year, and felt intimidated by Zuzana and Freddy’s workouts. In January of this year, I started my first Bodyrock workout. Since starting, I no longer have shoulder and back pain. I have to admit that some of the moves look intimidating, but you have to start somewhere. I remember one of Zuzana’s videos where she talks about fitness and getting people to start moving by taking baby steps towards being more fit. You have to start with little goals and work your way up from there. Please don’t beat yourself up about not being able to do some of the moves. Just do what you can and move on. I still can’t touch my ankle with my butt on a one legged squat. I get to a certain point, and can’t stop. I just end up on the floor laughing and wondering how Zuzana does it. You have to keep your chin up and just keep at it.

I was a person who always thought of myself as being in shape. I’m almost 49 years old and work in the construction trade. I didn’t eat very well and I began to notice that my body was starting to break down from all of the stress I was putting on myself. I tried to do P90X, thinking that it would be easy. After two workouts, I discovered that I had to swallow my pride and move down a notch or two. I then moved to the Power 90 program and started to make progress. After awhile I moved back to P90X, but began to feel that the progress I made wasn’t enough, so I stopped. I have known about Bodyrock for over a year, and felt intimidated by Zuzana and Freddy’s workouts. In January of this year, I started my first Bodyrock workout. Since starting, I no longer have shoulder and back pain. I have to admit that some of the moves look intimidating, but you have to start somewhere. I remember one of Zuzana’s videos where she talks about fitness and getting people to start moving by taking baby steps towards being more fit. You have to start with little goals and work your way up from there. Please don’t beat yourself up about not being able to do some of the moves. Just do what you can and move on. I still can’t touch my ankle with my butt on a one legged squat. I get to a certain point, and can’t stop. I just end up on the floor laughing and wondering how Zuzana does it. You have to keep your chin up and just keep at it.

I was a person who always thought of myself as being in shape. I’m almost 49 years old and work in the construction trade. I didn’t eat very well and I began to notice that my body was starting to break down from all of the stress I was putting on myself. I tried to do P90X, thinking that it would be easy. After two workouts, I discovered that I had to swallow my pride and move down a notch or two. I then moved to the Power 90 program and started to make progress. After awhile I moved back to P90X, but began to feel that the progress I made wasn’t enough, so I stopped. I have known about Bodyrock for over a year, and felt intimidated by Zuzana and Freddy’s workouts. In January of this year, I started my first Bodyrock workout. Since starting, I no longer have shoulder and back pain. I have to admit that some of the moves look intimidating, but you have to start somewhere. I remember one of Zuzana’s videos where she talks about fitness and getting people to start moving by taking baby steps towards being more fit. You have to start with little goals and work your way up from there. Please don’t beat yourself up about not being able to do some of the moves. Just do what you can and move on. I still can’t touch my ankle with my butt on a one legged squat. I get to a certain point, and can’t stop. I just end up on the floor laughing and wondering how Zuzana does it. You have to keep your chin up and just keep at it.

 You have been persistent and haven’t given up on yourself! That is alot in itself!!
You can do it!
Try out slow, for example substitute soda with water. That really really helped me out!
Don’t try, DO Zuzana’s beginner workout and even if you get frustrated don’t stop till your finished!

You are not alone I asure you that =]

 You have been persistent and haven’t given up on yourself! That is alot in itself!!
You can do it!
Try out slow, for example substitute soda with water. That really really helped me out!
Don’t try, DO Zuzana’s beginner workout and even if you get frustrated don’t stop till your finished!

You are not alone I asure you that =]

 You have been persistent and haven’t given up on yourself! That is alot in itself!!
You can do it!
Try out slow, for example substitute soda with water. That really really helped me out!
Don’t try, DO Zuzana’s beginner workout and even if you get frustrated don’t stop till your finished!

You are not alone I asure you that =]

Beautiful quote! 

Hi Natalia – gymboss has amazing customer service – send them an email explaining what happened and tell them Freddy from BodyRock said they would take care of you :)

Hi Natalia – gymboss has amazing customer service – send them an email explaining what happened and tell them Freddy from BodyRock said they would take care of you :)

Hi Natalia – gymboss has amazing customer service – send them an email explaining what happened and tell them Freddy from BodyRock said they would take care of you :)

Don’t give up whatever you do. Just because your doing begginer exercises or modifying others doesn’t mean your not working out hard. It’s hard to accept but it will take time to get the weight off. Eating and healthy isn’t easy all the time. I slip up too. Just remember how good you feel after working out and fueling your body good clean foods. I wish you the best on your journey. I hope you learn to love yourself no matter what because you deserve to feel happy with the person you are no matter what your weight!!

My thoughts are this. Doing the best for yourself – eating a wide range of nutrition and moving in a way you enjoy regularly, amongst other things are acts of self love. If you do not love and appreciate yourself it is impossible to carry out acts of self love for any extended period of time. Each day I take the time to appreciate myself as I am right now, the things I am capable of doing, the things I am proud of myself for. It might seem silly but I do not want to spend time living my life wishing I was different. I want to live my life to the full and appreciate as much of it as I can. Maybe bodyrocking isn’t right for you right now maybe it is but be kind to yourself. Do what you can and do it from a place of loving yourself instead of hating and punishing yourself. If bodyrocking isn’t something you can do right now find something where you can build up your fitness slowly that you ENJOY.   

I know my perspective is very different from a lot of peoples and that it seems weird or strange, but I truly believe you can’t take care of yourself in a meaningful way until you love and appreciate yourself.

Best of luck, I hope you find what you are looking for.

You brought chills up my spine…very good advice :)

To the very important lady who wrote this letter…good for you firstly for reaching out.  I’m so glad that you did and people like me who read about or hear these letters want to build you up and tell you that I care about you and what you are going through is important !!!!  Second good for you that you are trying to move as much as you can.  As Zuzanna says, even if you can just move a little…I at least half the time do the beginner modifications bc I’m not as strong yet…and I sometimes don’t do the whole thing bc its too much…but I do know that it is better for me to do something rather than nothing bc I seriously think about Zuzanna saying “at least if you can move just a little bit, at least you are moving”.  I am trying to stay in the swing of workin out on a regular basis…as well its a working progress working on eating healthily and cutting sugar out.  I’m telling you from my own experience, it is a WORKING PROGRESS, a continuous battle to keep fighting.  The thing is there is a light at the end of my tunnel and there is a light at the end of your tunnel.  Third, YOU CAN DO IT GIRL!!!  Dont you give up..ever!!!  You are worth it, you are so worth it.  Believe this.  So, keep on reaching out, especially to those you trust, and those that are safe.  Make goals that you can handle but that are still a bit challenging.  The important thing is to STICK WITH YOUR GOALS.  I’ve had times where i did not stick with my goals, and then times when I did.  I’m telling you , it feels so good to actually stick with the goal.  You cannot expect yourself to be like Zuzanna or some other strong athlete-that is an unfair expectation of yourself.  What can you do?  if it is walking around the block once, do it…or whatever it is that you know that you can do-DO IT.  And stick with it.  Start small and simplle, but keep moving.  When it comes to eating comfort food, maybe give up one comfort food that you love..and start incorporating in place of it a healthier choice..like an apple or a good piece of protein, or veggies.  But-stick with it.  for example tonight, I had icecream, but I made my portion very very small.  Don’t listen to that negative voice that would tell you that ‘it is not going to work for you’, or  ’forget it this is too hard’…don’t give heed to those negative voices.  It is going to work for you  and it is not too hard.  We bodyrockers back you up and we are a team.  Come on board and start now.  It is never ever too late, and it is okay too, if you fall-bc you just get back up from where you fell and keep on going.  I am not kidding you that health and fitness has been such a long process, however, I have graduallly become healthier and more fit, although i am not where I want to be yet-the changes are happening and i am excited.  Whoever you are, thankyou for sharing your story.  I pray for someone, a friend to came along side you, that will support you in your journey and encourage you along the way, who will be trustworthy and safe, yet challenge you at the same time.  I really have to go-but hopefully will hear from you very soon…God bless you and take care…..from Tracy C.

The first step I think is the hardest…and that is the one that has to do with how you talk and think about yourself. I know it is terribly difficult, but you must begin to be kinder to yourself. Please, stop berating yourself. Instead tell yourself that you are a beautiful person who CAN and WILL overcome this. You ARE strong enough. You DO have the discipline.

I find when I tell myself I can, taking action is far more easier (easier, not easy). It will still take a lot of work and it will be challenging, don’t deny that. You don’t need to lie to yourself and say it will be easy, because it won’t. It isn’t for anyone. I love working out and I still have challenges at times and am tempted to just not workout some days. I am fit, but I still have exercises that I can’t do just yet (pull ups without assistance is one of them) that tempt me to be unkind to myself and say “you’ll never be able to do a pull up, just give up.” My point is dear BodyRocker we all have our “demons to face” — yes some more than others — but if we don’t allow those demons to infiltrate, to take over our minds, taking action becomes far less daunting.

As for the action, don’t discount the power of baby steps. Before I began working out I couldn’t even do one full push up–on my knees! I hated it, I felt week and was terribly upset at myself. Now, I can do 20 to 30 proper push ups in a row (and the only times I have to do them on my knees is when I’m doing the one hand push ups). But if I had continued to believe that I could never … well than I would never. Do what you can, but don’t stop. And pat yourself on the back for doing it. Every day you do workout, every day you do eat healthier and less, congratulate yourself. Look in the mirror and say “I am proud of you, keep up the good work.”

I have the same colour shorts!

This community is incredible! Thank you brave BodyRocker for starting this conversation and to Z&F for posting this letter. I am really inspired by all the comments here. Everyday is an opportunity to choose to live our best lives. We can’t do it all overnight but we can take the journey step by step. Such a good reminder!

Just wanted to say, you’re me 6 months ago.I’m 24 and have been watching the workouts since F&Z lived in Malta and didn’t start until recently because my family are very judgemental and would mock me whenever they caught me doing something nice like singing (which I love) or exercising. I’d hear about it for the next month. Then I moved out on my own and decided to turn my life around for good. I’m still in the process but have come really far, and here’s what I did in the beginning, in case it helps you get started:
- I tried my best to care less about people’s opinions about me. Its a process but its gotten so much better already.
- I started the Paleo diet which has been wonderful, I really shrunk down without having to make too many sacrifices (plus I’m learning to cook). 
- Sunday is ‘me’ day. Its my overfeeding day, so I eat carbs and dairy and that keeps my metabolism ‘on its toes’, I use the day to take care of my skin, do my nails, practice putting on makeup (I’m working on eyeliner at the moment), go for a massage occasionally, do hair treatments, etc. ‘Your body is your temple’ means you have to go pray at least once a week right? :) 
- I try my best to be a positive and caring person. I really believe in karma so I always try to put good vibes out there and I do get a lot of good vibes back. That motivates me to keep positive about the world, myself and the future, and this in turn keeps me motivated to work out and have a good diet so I can have the best possible future.

I hope this gives you ideas about the direction you could follow. And remember losing weight is about consistency, one day after the next. When it gets too boring or frustrating, don’t give up. If you couldn’t do one of Zuzana’s workouts, go for a jog or use the jump rope for 12mins, do high knees, star jumps, try another workout…. just don’t let Brutus get the best of you. You’ll get better as you get leaner, trust me.

I agree, such a huge change is the most difficult step someone can make. Unhealthy foods are addicting but the bodies strongest defense is the will and drive to survive and be healthy… Take it day by day. Remind yourself every chance you deserve to be healthy and happy. Good luck, and you can do it :)

Amen!!  I’ve always been a smaller framed girl, who thought she was in decent shape…  until I found BodyRock LOL  Let me tell you, for the first prob 4 months, it was ALL beginner mods AND half the time (if it was 30 sec, I did 15).  But you keep going, you keep pushing.  Then one day you think “I can do 30 seconds” and you dont quite make it – but you went further then you used to ;-)  Even now, 7 months later, I’m excited if I reach half of Zuzanna’s reps :-D  Its not about size of the body, but size of the determination.  You have a great start – you want it!!  Learn about eating healthy, the whys and the hows (anerexia is also in my past), you will be empowered, taking control in a healthy and productive way.  We’re cheering you on in the US!!   

http://youasamachine.com/ Fantastic idea!

A few pointers that have worked for me in the past…

- Cut out all unnatural sugar as possible.  After two weeks of not drinking soda, or beverages with tons of sugar, I lost 15 lbs.  Remember, juice usually can have just as much sugar as soda.  I would try filling a glass with 3/4 water, and the rest juice – you will find that it will almost taste exactly the same as if it were all juice – I also treat sports drinks as juice, and treat accordingly

- Cook as much as you can, this way you have complete control of what you are eating.  Every time I cook, I figure how many meals of what I cooked will last, then I separate the portions and put them in the fridge.  I have also turned out to be a pretty fantastic cook because of this rule – I love making soups!

- If you were able to get a home gym before, and you have the space, maybe invest in a treadmill.  I have mine parked in front of the TV, this helps take your mind off the exercising part.  If a home treadmill is not an option, go on walks in a area you are most comfortable. 

- Don’t pay attention to others, they never are looking at you as much as you think they are – and feeling exposed in front of others is normal.  I have felt this way when I have been in great shape, and also when I have needed some work.  If you see others looking at you, smile and say hello. This is something I always do on walking paths, it makes me feel better and the other person is usually just as courteous. 

- Really read what our community has to say, it is full of stories, motivation and maybe a few more pointers.  Zuzana and Freddy’s diet tips are pretty good too!

Hope all gets better, you can do it!

(p.s.  I (pretty in shape) can’t even do some of Zuzana’s beginner exercises too, so don’t worry about it!) 

for years..and till now… i dont like to eat infront of people because i feel what they think is that… look at that fatty .. i bet she keeps eating all day .. and i barely eat… until last year..when i started working out … i didnt care if i was eating infront of people.. i didnt care what ppl thought of me… im still conscious of my body … because im still over weight.. and would still feel bad from time to time.. but … i am doing something about it.. .im eating healthy .. im exercising .. im doing my best… 

that’s all you have to do.. .do your best.. even if you cant do even half a push up .. trust me when i started workign otu … i couldnt even do one knee push up … i couldnt… i was doing it with very very bad form.. now i can do push ups and burpees and lots of things.. because i kept pushing myself..working real hard…and no matter what ppl told me .. not to work out ..up to this day..my sister keeps saying stop working out… but i dont want to … 

 you will get there.. i know u will .. u will get to your goal where u look better than any other girl u wished to be..and u will be so fit … it will take time and patience.. but im sure you can do it… you have all of us here backing you up =) .. all of us.. 

best of luck! 

 Hello BodyRocker,

there are a lot of tips already said, but I really feel you should take professional help to be able to bear to let go of all the emotions and feelings you try to numb with eating. I’ve never been overweight, but I had a phase where I ate to not feel pain and the very moment I changed this a lot of emotions broke out of me and this was really hard. I was happy to have people around me who supported me.

So, in my opinion, you are trying to protect yourself. Do not think you are weak or undisciplined – you tried the workouts! I think you try to avoid going through the pain and sadness inside you. The divorce of your parents probably triggered a lot. I’m sure there are some other things, too. You will have to take a close look and face all of the emotions inside you that you try to numb (loneliness, the feeling to get overlooked, the feeling to be unloved or not worthy of being loved, anger, fear and so on…).

Concerning the workouts, try negative repetitions and just do what you can. I startet with bodyrock last year, not able to do a single push up – now I can do at least 30. A lot of the bodyweight excercises can be learned by doing only the negative movement.
And eating: maybe allow yourself to eat as much vegetables as you want. If you feel the need to overeat, overeat on broccoli or spinach with some lean protein added to it, some fish, yoghurt… and lots of spices. If you feel this doesn’t taste consider that your taste buds adjust to whatever you eat (they last only 1-2 weeks, then your body creates new ones and the food will taste different once you are used to it). Also, avoiding grains and sugar may help a lot, as well as moving at a slower pace for a longer time in addition to your bodyrock workouts like walking or being active in your house.

Maybe you can also write down everything you want to change and start changing one thing at a time, starting with the hardest and ending with the point that seems the easiest. If you already change the hardest part in the beginning, there is no reason to not be able to change the rest. Take one or two weeks to change one point, then move on. I know, we all want to change everything at the same time and as fast as possible, but this may be a more consistent approach and easier to do.

And lastly: you are very young! It’s not too late and changes come very fast!

I’m sorry for your pain…I believe you can do it!One step at the time and you will get there!!! Just think that I am a perfect BMI and always have been athletic yet I find Zuzanna’s workout hard and they get me out of breath really fast!….so don’t worry,a lot of us are in the same boat,may be different weight but we also have our struggles.You are a young strong girl and obviously motivated to change and I believe that you will achieve it!.Keep going,don’t give up and we’re all here to support you.If you need anyone to talk to ,msg me and I’ll be there for you.Cheers from Vancouver:)

Dear BodyRocker, you are AMAZING. You are braver than you know. You have taken the first step. You have asked for help. You have set the wheels in motion, and you are now on your way to achieving what yesterday you thought was impossible. Through it all, you will be loved – you will have support – 24 hours a day, 7 days a week, from all around the world. BodyRockin’ love and support.

Little steps – small goals – are all you need. Be patient with yourself, you WILL get there. Close your eyes, see the you that you aspire to be. Know that she IS in there. Write your goals down – be specific:

“Today I will do one round of the Cardio Legs and Core Workout.”

“Tomorrow I will pour myself a glass of water every time I pass the fridge.”

Small, specific, achievable goals that will eventually become habits.

Find out what it is that motivates you. What is it that gives you that final kick in the arse to just move or just say no to your biggest weakness and move right along. Surround yourself with your motivation factor. Quotes, images, videos, books, blogs…  Make them your screen saver, your background, post pictures around your home, above your t.v., beside your sink, on your bathroom mirror… whatever it takes.

Here is a sample of what motivates me: http://pinterest.com/zadindesign/fitness-motivation/

Overwhelm yourself with your own personal sources of motivation until you have no choice but to get moving… even if it’s just one minute of skipping today. Tomorrow, it will be one minute and 15 seconds, one minute and 30 seconds the next day and so on and so forth.

You CAN do this. You WILL. And I can’t wait to read your follow-up email when you do! :-)

“‘Your body is your temple’ means you have to go pray at least once a week right? :) ” I love this. :)

This sounds like a great idea, thank you. :)

I think the best thing you, Zuzana & Freddy can do, that shared this e-mail :)

For You Girl, I really really want to hug you! Love your body, that’s important!
My older sister has the same problem, I know it’s very hard physically, mentally too.
You are 23 and when you are normally healthy, you’ve got your own young metabolism :) That will be really help you.
But please be a little bit selfish! Do your own things, never mind what you can not do, just focusing what you can do. Now! And do. And write down. Always ask yourself what you can do now,  you will feel better in your own body.
I have around me only one person who understands why I do this, why I want to be better. I’m grateful for it. Grateful that I have my life. Sometimes we haven’t got the “right” people around us in every day life, but we must understand why, and can change this, just do not limit your thoughts! You are soo young :)
For example change your diet, your food habits, but only in little steps, just see the diet challenges, do embrace and do it every day. Go for a walk every day! And for example do Zuzana’s archive workouts like 40 minutes full body workout. And don’t forget, write down what you ate, what moved you a day! When you have a rest day, then write down too! Every little steps write down! Can you do this? I hope, Bodyrockers are here with you! And one more. Can you think, that one day you’ll tell people how your fat-loss story was, and to teach your body the right way…

Ynieves, that comment is epic… “Today is all we have. Tomorrow is not promised” – it sounds like Hemingway to me!! I sign up under your words about TODAY. I truly believe that Today is a little life, and at the end of it you should feel proud of yourself.
I really really want to help  that girl who wrote this amazingly touching email. I have never been in such a situation, but I think I still have the right to give the advice. I do not know how you feel about dogs, but my first thought was: Hey, why can’t she get a dog? In that case you will always have to get out of your home at least two times per day and at least for 15-20 minutes – no matter what, no matter how you feel, no matter if you want stay at home and eat, you just have to get outside. I think it would be a great start for you, as it will not only change your daily routine, but will also have a huge impact on your mood. I think people who actually have dogs understand me )So, every day, morning and evening, you will go outside, and every time it will be easier for you, and every time you will want to walk a little bit more, you will have fun with your dog, playing with it which means you will be MOVING!I do not know why I got this thought, but it just struck me that maybe that is exactly what you need to get started!I wish you all the luck in the world, and now you know that there is a place where you can share what you feel and you will always get support!

Hi Bodyrocker!

I know exactly what you feel. Im 275 pounds and feel the same as you do. I have quite a bit of strenght to do these workouts, but still im not abel to do as much because of my weight. I just started this week with one of the workouts. It is a 12 minute workout, but i can do only 6 minutes and each workout 3 rounds (Zuzana did  6). My Scores are not that heigh either, but still im happy with my results.I have watched Zuzanas workouts for at least a year, but i never tried to actually do these workouts, because it felt so hard. But this week i pulled myself together and decided it’s time to try. 
So i recommend you to start with walking. Do not push yourself too much at least for the firs week, because it stresses out not just you but your body as well. If you do every day 10 000 steps ( It’s not easy, but doable) you will see progress. Take it easy, watch what you eat and if you feel like you can do much more than just walking, then try Zuzanas workouts. But do not stress your body at the beginning.

I just wish you luck and hope taht you can manage to take control over youre life. Let healthy lifestyle lead your life not the junkfood! With Best wiches, Bodyrocker Kristi from Estonia :)

(PS: Im sorry for my english)

This must have taken so much courage to write, I feel so much for this Bodyrocker and hope that they will see all the wonderful things everyone has written.  I think the most important thing is to start to like yourself and not give a s*it about what anyone might be thinking – they probably aren’t but if anyone is they are not worth bothering about anyway, you are worth bothering about.  I think you can do this for yourself I really do.  Please don’t give yourself too big a goal to start with just do one thing a week (like replace soda for water) then the next week make another healthy change like cut down your portion sizes.  Also, like probably everyone else will say, don’t get disheartened if you cannot complete a full workout, be proud at what you have achieved – you will improve each week I promise, don’t be too hard on yourself.  Above all keep posting on the site you will get so much positive energy it will help you.  Please let us know how you get on.  Sx

I haven’t read all the posts, so sorry if there is repetition in my post.. 

My advice is as follows.
1. Make a list of habits or behaviours you would like to change. Pick one and make that change for a full month. The following month make another change, and keep going month by month. These small barely perceptible changes will, over time, add up to a big change. The trick is to make these things a part of your daily routine.
2. Sit down at the beginning of each week and plan your menu for the week. Then when you go to the store you will have a list of food to buy, and are less likely to be tempted into buying “bad” foods. Also when you get home in the evening the cupboard will be stocked, you will know what you are eating and less likely to call out for fast food, or reach in the freezer.
3. Don’t beat yourself up about not being able to complete a workout. Try picking one and reducing the time by half, so a 12 minute workout becomes 6 minutes. Do this twice a week for a month, then the following month try 3 times a week, maybe 9 minutes rather than 6. Increase slowly. The important thing is doing something. Timetable it, for instance, look at the week ahead and see that you have free time Monday and Friday, so write down Monday at 8 workout, Friday at 8 workout, then make sure you stick to it.
4. Set achievable goals. That way you are less likely to feel a “failure”. For instance, if your goal is 4kg weight loss per month and you lose 3 kg then you feel like you have failed. However, if your goal was 2kg and you lost 3kg you would feel really good about it. This way you keep your motivation going.
5. Try not to obsess about weight or looks, concentrate on fitness, strength and agility.

HTH

LOVE the runner story. thank you for sharing!

Hi new Bodyrocker,

There really is no use in you beating yourself up or feeling like any
kind of a failure.  You’re starting a a new chapter in your life and it
take time to work up to doing a full blown high cardio workout like
Zuzana’s  If I was carrying around a person of equal weight to myself I
couldn’t finish a workout. Probably could hardly start before I
stopped.  You’re doing pretty good with doing any of one.

Also, that you wrote Freddy and Zuzana is a good first step and being
here following their advice you will make progress, but don’t expect to
loss what took years in a few short months.  You can and will succeed
because you have a caring and supportive community in your fellow
Bodyrockers and Zuzana and Freddy to inspire you and guide you. Like I
said that you are here is a very good first step so let your journey
begin!  And welcome!

My best wishes,
–Chris

Hi Guys,

I know nobody else cares about this, but what are the two black circles on the ground?  Drains?  You on a roof?

–Chris

I think the 10,000 steps is key for losing weight and getting healthy. A cheap pedometer can keep track of that for you, and it’s nice to have a daily goal to reach =)

Also get rid of the bad foods in your house (if you can). I get into sweet cravings and can seriously sit down with a tub of ice cream and go to town. If that stuff isn’t in your house, then you are forced to eat something healthier. Sometimes it’s not so easy if you are living with other people, but you can try to get them to join in on the healthy food with you. Healthy eating is SO important. Try looking on the internet for good food alternatives. Like if you love chowing down on a bag of potato crisps, try eating pretzels (fat free!) instead. Or even better, grab some sticks of carrots and celery or dried fruit pieces. If you focus on making a few changes each week, soon you’ll see weight falling off your bones just by the added walking and diet changes. There are good diet ideas and challenges on BodyRock, and they are easy to follow. Plus your ability to do more of the BodyRock workouts will become increasingly better!

Try to keep in mind that losing 1 – 2 lbs of fat per week or up to 1% of your total body weight is a safe and realistic goal. I use http://www.fitday.com to track my weight and fitness goals. It’s nice to see the goal and my results in a graph format. Hopefully BodyRock.tv will have some tools like that website has soon!

I also only do bits and pieces of the BodyRock workouts everyday. I do my best, and I feel good about trying no matter what portion of the workout I get through. Each week I’m getting better though!

Ohhh Im sorry that there’s no video…
But of course Im gonna do this WO !! :D

-Beth

Just finished the workout now:

1. Low Jack Skip: 450
2. 16k SB One Leg Deadlift L: 95
3. 16k SB One Leg Deadlift R: 101
4: Jump Lunge: 246

This wiped me out today – I filled the SB up and over its max and regretted it in…round 2!!!

Sx

They kinda look like lights.

Welcome new bodyrocker:) I would gladly sit next to you in a cinema, plane boat or helicopter with no judgement:) The first step is asking for help…

I just finished this workout and my oh my, I discovered low jacks are harder than high knees…lol
These are my scores;
1.Low jacks with jump rope 43+54+50+52+54+42+51+38+45 = 429
2.One leg dead lift left leg 10+12+13+12+12+12+13+12+13 = 109
3.One leg dead lift right leg 13+13+13+13+13+11+13+14+14 = 117
4.Jump lunge 22+28+27+28+30+30+28+26+30 = 249
This was a great cardio and I’m glad its over with:)

Awesome scores!  I felt exactly the same way this morning Donna – my sandbag was too too heavy, I thought I was being clever filling it up! That’ll teach me.  Those low jacks killed especially after the jump lunges.  Sx

Hi Z&F
That is so nice to share whit as this story,support is very importand and that what yours(or)side give all of as.The big things in my case was don’t give up and try do it again and again nothing happen overe night.Now I dont see lose ani kilos but I see how my clothing get bigger so that mean that I must do somthing right.And all of as know the beginning is always the most difficult time.But today I do work out every day and I am more happe then nevr before.
Good like to all the beginner.
My score for today: 1) 540 low jack
                              2)dead ligt one leg 14 kg left-75,
                              3)  right-89
                              4)jump lunges 234 whit touching toe
(I do more of them this way and I donth feel pain in my low back)
Thank you for yours time Z&F Have nice day.

I do not know the name of this bodyrocker, it doesn’t say. But I understand that you are in this circle that keeps pulling you down. This is really hard to get out of, to break this circle. You feel bad about yourself, because you feel like you are failing and get dissapointed, the thing you do to comfort yourself is eating, but this makes you feel bad aswel. You can start with something and that is setting a goal for yourself every week. But this must be something that is doable, something you can do that week. So not something that is to heavy, and just one goal. Like walking the street up and down every day. Than keep this up and at the end of the week try to tell yourself that you did good by getting to this goal. The next week you keep this one up, and get a nother goal, like drinking about 1.5 liter of water every day. And again if you get this goal, try to feel good about this. What is also important if you start with this, is that you give yourself room for error. Don’t get angry if you mess up a day, or maybe need two weeks to get your goal. You have been doing what you are doing now for a while, so your brain and body see this as a save modus. So to change this is not easy, so give yourself the space for mistakes. And if you have a bad moment, that’s okay, than you will just go on with pursuing your gaol the next day.
I hope this can help you. I am a exercise therapist in Holland, so I help people with different problems over here. You can always ask me anything.

Could it be outdoor shower drains? They live in LA and all. I might be talking complete rubbish though :))

And another thing. Try to ask yourself if the toughts that you are heaving are realistic. If you fill in thing that other people maybe thinking about you, you do not know this for certain. So ask yourself, do I know that this other person will think this way? The awnser will often be No, I do not know this, so why do I keep these toughts and fill this in for those people? these toughts make you feel bad, so try to ask yourself questions about your own thinking.
For the changing of you behavior, keep in mind that it can anly be done in small steps.. A kid that can only crawl can not be a marathon runner the next day. so any gaol (small step) in the right direction is one, and praise yourself for any step!

I think this was when they were in Malta, so she was doing workouts on the roof, so yeah, drains.

Will do this workout later today!~(Can’t wait!!!)

Now back to Donna:

Girl, just think with me, will you? We’re all so different in sizes, form, thinking. We’re different and that’s what makes us so beautiful and special!

I’ve been overwheight for the most part of my life. I’ve got my own self image kind of distorted and yes, I’m lazy most of the time, ’cause I could go through two workouts a day, if only I would get up at 6:30am to do it. But I don’t, I only do one and then I feel sorry for it. I eat healthy most of the time, but then I crave and i give in.

BUT…

Life is to be loved and lived. We can be self conscious and let it drive us to do better. Or we can be too demanding on ourselves and push our self image to the point where everything we do is wrong, even if others don’t think like that!

As a fellow bodyrocker mentioned in another post, apply a mantra to yourself – begin anywhere!
Repeat it enough times to start engaging in the mantra. And then give yourself the peace of mind to think you’re a bodyrocker, you can do it slower, easyer but consistently!
Which means – don’t give up ’cause you think you can’t do it all, or as fast as you’d like. Don’t give up, just don’t. You’ll feel so much better afterwards. Even if you only do 2 repetitions on each set, do all the sets, till the end, the begginer way. Next, sooner than you think, you’ll be going for intermediate.
Go for walks in a park, 30 minutes if you can. Soon you’ll be wanting to go faster. And I do mean it. In a few months of regular exercising, You’ll be wanting more, your body will be so addicted, that even if you don’t feel like working out, your body will drive you to it.

Go to http://www.myfitnesspal.com and start writing down everything you eat on your diary. Every single thing!!! At first you’ll be wanting to omit some small things, ’cause you see the calories blowing the chart. But then you’ll realise that that chart is one of the keys to your health.

And then, you begin to realise that your health is more important than what others think of you!
When you get to that point, you’re safe! Writing down food on your diary serves the purpose of consciousness. You’ll be aware of what goes into your mouth. So, even when you eat something you know is not good for you, you’re confronted by it! It’s right there, in the diary.

And then, finally, there’ll be days, when you’ll feel demotivated, needing a shoulder to cry on. But, the best of all, you have us, this whole bodyrocking community. Lots and lots of shoulders to cry on. And we’re here for you. The not perfect you, the demotivated you, the overweight you, the WONDERFULLY HUMAN YOU!

Kisses from Portugal

Thanks Samantha:) Your scores are Awesome also!!! This was my first time doing low jacks with a skipping rope and they were hard. I kept on tripping and regretted that I didn’t practice them before I started. I normally do my workout in the morning as I find I have more energy:) Today I had to save my workout for the evening as I woke up with a sore lower back and wanted to wait for that to leave before I started my workout. My sandbag is 10 kilos and I plan on topping it up soon…

My mum’s 57 and over 300lb. it’s not a pleasant life, I can’t do things with my mum like go shopping. She walks with a stick now, when she walks at all. I’d be lying if i said it wasn’t part of the reason I’m health obsessed.

You just have to take it a day at a time. today, clear the crap out of the house. tomorrow, pick a week’s worth of recipes from here or other health site and buy your shopping based on your menu. Eat when you’re hungry, enjoy what you eat, eat it slowly and when you’re not hungry, stop. You don’t have to finish the plate. Just put a smaller portion out next time. Put the money you save in a jar or the bank. You’ll need it for treats when you start accomplishing your goals

Walk that one block. Or ten mins, whatever’s soonest. Mark on your calander or note book or on here, what you did today and what you’ll do tomorrow.

Everyday, do these things. Everyday.

It’s hard going at first. But you’ll take up these new habits and make them part of your life. You will. It’ll get easier as you see changes. One day, you’ll realise, you can walk that bit further, get up those stairs, the clothes are looser, you have more energy. That will spur you on. I used to be 200lb (90kg) I got 50 of those off just by gradual changes. One day, I walked a little. and a little bit more and a little bit more and now I walk ten miles without thinking.

You’re going to slip. There will be days when you don’t move from the settee or you munch through an entire box of Twinkies or whatever.

You know what? It’s done. Don’t beat yourself up over it, just get back on the wagon and start again. you haven’t lost anything. we all slip, we just don’t let a few setbacks get in the way of our journey. Over time, you’ll recognise the signs of slipping and learn strategies to cope. But don’t worry about it – your day isn’t ruined because the shop didn’t have your magazine, is it? It’s not ruined because you had a 1000 cal binge. just get right back on the health horse.

It’s all gradual. And it does get better.

The biggest thing for me about being healthy, isn’t weight lost or mountains climbed, but realising “I an do this this! What else can I do?” You get happier in the soul as realise that when you put your mind to it, you can accomplish gooals outide of fitness. New job? Travel? Career change? The world’s your oyster!

I counted this workout somehow wrong and did 10 x each exercice. How many round is in this? 

Here’s my scores: 
1. 512 (without rope) 
2. 99 
3. 102 
4. 189 

I wasn’t on the right mood today, I feel so tired and just try to complite this workout somehow… Feel little better now when its done. 

That letter touched me. Good luck to YOU on your trip to healthier life!!! You have take the first step. Now just try to do something! You should strart to take a walk. Walk like 30 mins at outside each day. And you can try to do these awesome workouts. Do the beginners version and just try to do few reps. Its a strart. And you will get stronger and stronger and you will lose some weight also! :) And if you feel like you HAVE TO eat like chocolate, just DON’T eat! :D Better snacks are all fruits, like bananas. Try to change your eatings also healthier direction. Fruits and vegetables. Here is good advices on this site. 

YOU can do anything! Be proud yourself – you have take the first step. Don’t think about that what everybody else are thinking of you. You can do what ever you want! Just go out and do what you have always wanted to do! We all support you! ♥ Love and hugs and a lot of inspiration! :) 

Dear Sheena, 
When I read, that you get frustrated with some exercises… I thought i’d write to you. I am a medical student and we have really long, intense exam periods. I have been bodyrocking for a few months now and always like to keep up with Zuz’s program. I find however that I can’t during this exam time, because I always almost fall asleep over my books the day after my workout!!! What I’m trying to say is that I modify the exercises to suit me. For the last few weeks, I have been pushing less hard and I have been choosy about my exercises. I sometimes do the same workout 2 in a week. But I always keep moving.   

The point is that you can choose a workout and get good at the exercises. Do it 2x then do another workout twice in a row over the next two days. Then go back to the first and see how much you have improved. It’s not just about fitness, it’s about teaching your body the movements. Giving yourself a chance to learn.

We all need to be kinder to ourselves and stop fighting against ourselves. Remember that you are your own best friend. I try to remember it too!

This workout was difficult for me and I’ve been bodyrocking for months!! We need to stop comparing ourselves to other people all the time and focus on improving ourselves. That could be beating our own score or putting a little less sugar in our coffee. :D 
Be the best you can be- every day! 
Stella

This was an amazin workout! TNX a lot !
My scores are:

Low Jacks – 450 reps

One Leg Dead Lift (left leg) – 96 reps @11kg

One Leg Dead Lift (right leg) – 98 reps @11kg:twitter 

Jump Lunge –203 reps

I think that i could have done better… but…. NEX TIME :)

Well… I am going to follow this advice too :)
I’m going to write my goals too and make then a habit.

To that very brave bodyrocker who shared her story…thank you. I hope you realize what a huge step that you have taken for yourself by putting your story out into the world and asking for help. We all have our stuggles and sometimes we need to reach out of ourselves in order to conquer them. What you have done is opened up yourself in a very real way which will allow room for healing and also to give others the opportunity to learn something from your experience as well.
My advice to you is to get that scale out of the house right away. There is no need to tie your self worth to a number on a scale and since it affects you so much I would suggest ridding yourself of it all together. What you need to focus on is not your weight, but what you can do TODAY to do something about it. Try not to weigh yourself anymore…free yourself from the influence that those meaningless numbers have on you. You are worth SO much and you don’t deserve to have this negative outlook on yourself…so if you want to do something good for yourself today, start by taking a look at your life and eliminating the things that encourage negative feelings, thoughts, habits and things like that. Get rid of the scale, clear our the junk food that you usually turn to when you are down, stash away photos, books, music and even clothes that give you a negative image of yourself. Start afresh…because you’ve got a long and exciting journey ahead of you so it’s best to pack light!!

You say that you want you life back…but you haven’t lost it. You’ve put on weight but you still have your fighting spirit and that is what is going to get you to where you need to be. When you do your workouts…don’t fight yourself because you can’t do all of the exercises. Instead, fight to do what you CAN do WELL. What we don’t realize is that if we are doing the exercises to the best of our ability then we will get all of the benefits! Once you challenge yourself within your own limits youare doing the workout PERFECTLY. We all had to start somewhere. When I started these workouts I had zero strength. I could no do a single push up and I was so weak that sometimes my body hurt just from walking around with a purse. We all have our struggles but I truly believe that we are given the challenges that we have because we already have what it takes to overcome them. This is your test, and you’re going to ace it.

I wish that I could hug you right now…because the only thing that I see ‘wrong’ with you is that you don’t see what a blessing you are to everyone. Everything else is trivial. Weight can be lost and strength can be gained with repitition…but what matters is that you realize that no matter what your size or mobility is…you deserve to be happy as you are. I know that your story has inspired a lot of us to keep working at our goals and also to take a look outside of ourselves. Already you are doing great things for yourself and others. Don’t be discouraged…just take one day at a time and find ways to make healthy choices for yourself each day. Sometimes that healthy choice is not a workout or a healthy meal but the decision to give yourself a break and forgive yourself for the times that you did not make good choices. We will always be learning and so there is no sense beating ourselves up for the experiences that bring us the lessons. Just keep working towards your goals and you will get there.

I’m a personal trainer and fitness and yoga instructor. If you’d like to talk or need some advice I would be more than happy to be there for you! I would be honoured to have a friend like you. :) My email adrress is kungfooflea@gmail.com and I’m here if you need me! Whatever you do…stay beautiful as you already are. :)

This community is amazing. I was amazed with all the comments. Dear BodyRocker …I hope you get to read all the comments from all this lovely BodyRockers.
Like everyone said, you did the first step asking help, you are really brave. Now you just have to take on day at a time and one step in front of the other. You try to do one or two rep every round of todays exercise today, beginner modification, before you know it you can do more rep every round. I can’t wait to read your next comment.
Hugs from Switzerland.

Hi BodyRockes. Here are my Scores
 Low Jacks with out rope – 636
One leg dead lift Left leg  -101
One leg dead lift right leg – 107
Jump lunge     -157

All that I would like to say to you, have been said. So I don’t go to repeat all this very good and friendly comments!
I hope really, that with these comments, you will see that here there are no judgments, no shame to be had, everybody has his place here !! You too of course !
each of us was beginners here, and sometimes we do beginner modification because Zuzana & Freddy always try to kill us !!! hahaha
The most important is your determination, and the pleasure (ok masochist pleasure) you have with zuzana’s workout.
Take your time ! Step by step. If you want to go too quickly, you can be more disappointed, demotivated.
Welcome here with the best support which you can have : Team Bodyrockers !!
Tenderly, <3<3<3<3
Vivi ;)

Now I’m going to warm up (because my body ‘s still stiff !) an dtry this one.
And the first exercises will be a killer for my nerves !! I think I’m going to call my jump rope BRUTUS, because I never scolded and sent to graze somebody as my jump rope, when I trip !!!!Grrrr
And high knees became just hardly easier….. but low jack with jump rope ….it is another affair !!! 

You have something that many people, slender or overweight , do not have.   You have a sincere yearning or passion to being fit and healthy.  To overcome.  To do away with your unhealthy self.  That says a lot for you!  Anyone can be overweight…and I believe anyone can lose weight and be a much fitter person free to enjoy life!  I want to encourage you, the process and journey of losing this weight is going to be your largest obstacle.  If you can determine , one day at a time, that you are going to eat clean, healthier foods and lessen your portions–and avoid poisonous junk food that only makes you fatter,  you can lose this stubborn weight and feel more like the bodyrocker you are at heart.  We all started at different times in our lives, with different experiences, with our own obstacles…I had a lot of hurt in my youth and went through a period of excessive drinking.  It turned me into someone I no longer recognized and it was a difficult path to get my life back.  The way I wanted it!  The vision I had always had for myself…  Bodyrocktv helped me more than any other source out there to live healthy again, eat well, live vibrantly.  And you can do this too.  You struggle with bad eating habits…write down a daily scedule for yourself, a daily menu, daily workouts.  Stick to them!  You owe this to yourself.  It is a daily battle and won’t be easy…but whenever someone truly has a will , there will always be that way~  God bless you, sweet friend,  your letter softened my heart and filled me with hope for you at the same time.  Zuzana & Freddie are the best role models and you recognized that on your own.  You  can do this!!!!  Don’t give up! 

For “23 and over 300 lbs”…

With universal compassion, I share the following thoughts:

Restoring your body to a healthy weight requires an action plan that includes strategies for functional exercise, sensible nutrition and mental well being.

A. Functional Exercise

The secret to your success with BodyRock workouts, is modify, modify and modify. Trust me when I say that many of us BodyRockers use modifications to better suit Z’s workouts to our current fitness levels, disabilities, weight and age and even injuries and dysfunctions.

Modify the exercises. Cut the rounds. Lengthen the intervals or eliminate them altogether for a while.  Make each workout work for you. I’ll let you in on a secret, most of us feel frustrated and want to stop. Some of us do stop. BodyRockers call that “Brutus”. What matters is what you did do, not what you didn’t do. Aim to keep making progress on the journey rather than having all your investment in the destination.

B. Nutrition

At your current BMI, a supervised weight management program administered by a qualified Dr or specialist  is advised. As a fitness professional, I steer my family and clients to lifestyle changes that include adopting a Paleo type diet.

Protein Power, Dukan Diet, Primal Blueprint, New Evolution Diet and Paelo Diet are popular books that promote a sufficient protein nutritional program. They all discuss the science and damage we do by consuming the sugars and grains of our modern diet. Why We Get Fat is not a diet book but also helps one understand what happens to the body when we eat.

Ideal Protein is an excellent pre packaged, portion managed weight loss program. (They also have an athlete protocol, which I have done).

C. Mental Well Being

Hunger isn’t what drives one to eat to a level of obesity. Eating to excess is driven by a need greater than the fear of getting fat or fatter. These are paraphrased statements by Dukan but you’ll find similar ones by all the other authors. One cannot ignore that overeating and obesity is driven by emotional or psychological factors. Focusing just on diet and exercise are not enough to guarantee results that can be sustained. You have to address the underlying mental dis-ease of your obese state.

You Can Be Happy No Matter What and Slowing Down To The Speed Of Life are exceptional resources for  making your way back to healthy psychological functioning and mental well being. Pransky and Associates in La Conner WA are mental health professionals that could assist you or make referrals.

I hope you find this helpful and make you find the strength to meet and overcome your challenges.

Ughh I just did this! I was only intending to do half because my knees have been killing me lately and I still have a day of work on my feet ahead, but I made it through 7 rounds of everything. I did substitute low jacks for push-ups every other time to try to lessen the stress. Aaand my scores are on the other side of the room and I’m dead now…haha…I did the dead lifts with 15 pounds instead of my usual 7 or so, and it felt great! One leg dead lifts are one of my favorite exercises from here.

I loved this one! It was intense, longer than usual but that gave it so much more for it!
My scores: Low jacks + rope: (first was was trying out) 462
1 Leg deadlift: 98 and 105
Jump lunges: 285

As everyone has said, wanting to make a change is the first step!!!  We all face the same challenges when it comes to sticking to a healthier lifestyle…it isn’t easy, but worth it.  Remember, whatever steps you take, big or small are still steps and you can be proud of yourself for each one(I even tell myself that I am proud of me when I do take positive steps!).  I hope that you will find the same love and encouragement we have all found in this community which helps to motivate us to just take one tiny little step today.  You are not alone in this quest for a healthier you!!!  We are here with you!  :)  A thousand miles starts with just one step, and you will be amazed at how far you can go!!!

I’m very happy that perseverance pays !!! I made a success to do low jacks without tripped !!!
I can’t believe it !! I was so bad with jump rope before! I Rock as “ROCKY(Sylverster Stallone)” !! hahahaha

So my score is (with a dumbell 10kg) :

Low jacks WITH jump Rope : 568 = 56-60-62-64-66-66-56-68-70
One leg dead lift L : 124=13-13-14-14-13-14-13-13-17
One leg dead lift R : 155=15-18-17-18-19-17-16-17-18
Jump Lunge : 415=44-45-44-45-45-46-47-48-51

But what a difficulty of balance with one leg dead lift today!! Especially Left side. Perhaps because of my aches ??

Very good workout, no more breath at all at the end ! I did this only one today, I let my body to breath a little. Just abs exercise after and of course a big shower !!!!

Bye ;-D

I’m sure I’m repeating all the great advice and comments given by our fellow Bodyrockers, but the longest journey starts with a single step. As all others have stated, take each day at a time and be kind to yourself. And that kindness means giving your physical and emotional self the best it deserves.

Each exercise challenge, each diet challenge, do as much as you can, the best you can. As each day comes you’ll find that you’re able to do more, bit by bit. It can be discouraging because some changes can be so gradual and at times imperceptible to us because we are so close to our own situation. But eventually, if you have been making those small changes and strides day by day, the time will come where you notice some great improvement, in health, in mood and your outlook.

This way, instead of some drastic change that creates temporary results you create a lifestyle shift that will become part of you.

From your email you sound angry at yourself, depressed. Accept those emotions but now move forward and keep trying. Even part of the workout is a great accomplishment, and it is certainly better than nothing at all. Believe me, all of us, even the most fit of us Bodyrockers, have faced parts of these workouts and exercise challenges (and diet challenges too!) that we initially thought, “No way I can do this!” Personally i have been working out for decades and until Freddy and Zuzana came into my life I couldn’t do a full pushup. Pullups I’m still working on as well as one legged squats. I can’t even tell you how many times I’ve fallen off the diet wagon, too. It happens to all of us. But then the sun comes up the next day, we let go of what came before and we try again.

We all have our daily challenges, some are harder than others, and we are all different in our abilities and levels. And that’s okay. We’re all here when you need encouragement and inspiration.

I was and still am drowning in sweat from this workout! its crazy!
Low jacks: 523
One leg dead lift left: 92
one leg dead life right: 92
Jump lunge: 230
I can’t wait to do this one again in the future and beat my scores!

To the bodyrocker battling her weight:
While your goal is to be thin and healthy, it will not occur overnight by any known means.  So the trick is to remain 100% motivated to achieve a goal that takes an unknown length of time.  To do this you must find a way to make the process reflect your positive progression.  Baby steps.  I would break it down into only one day at a time so you are not overwhelmed by the difficulty of the task and sucked back into depression and emotional overeating.
Obviously you will not see lbs drop every day, so I would only weigh in when you notice your clothes fitting looser or even not at all so you take the judgement away.  Better yet, find a pair of pants you can barely button up and keep them as your “scale”.  That way, if you convert fat to muscle (without losing weight) you will notice that difference and make positive note of it.  You must find a way to commend yourself EVERY DAY.  On days when the diet just fails, make the positive thing/positive achievement something else: try something you have never done for example…anything you can pat yourself on the back for doing or trying.  
Next you must visualize (AND MAKE IT REAL!!!) yourself as fit, vibrant, and healthy.  See it, note how it feels when you move that body, feel every detail of it.  Keep this reality in your mind every day.  Give life to that visualization and know it is you, not some impossible goal.   Imagine how you nurture that body so it works optimally.  Cherish the feeling and recognize it as yourself.  Visualize any fat cells being metabolized out of your body.
Only eat at home.  Do not buy snacks when out.  Do not buy food when you are hungry or depressed.  Only buy healthy food.  When you open your fridge, it should look like a health food store: fresh, organic, lots of fresh  fruit and veggies, nothing packaged or processed.  Live food!!  Learn all you can about healthy foods.  Understand that healthy food is not deprivation, it is pure energy for your dream.  In this way, even if you choose (and it is a choice) to overeat, you can at least commend yourself for eating healthy!  (Progress!)  Food is not your enemy.  
Examine friendships in your life.  Choose to avoid those that leave you negative, drained.  Avoid all energy suckers at all costs.  Choose to be around only positive people who support your goals and interests.  This is very important!
Finally, make meals a sit down affair.  Make it special.  Look at what you are eating.  Pause as you eat and decide if you are really wanting more or just shoveling it down the hatch unconsciously.  Don’t eat in front of the TV, the computer, etc.  Be conscious of what you are doing- and thinking- while you eat.  Notice how the food makes you feel during eating AND afterward.  Pay attention to your body, particularly  what your new dream body is saying to you all the time.  Remember the good and bad and make choices to remove the negative ones from your refrigerator/house, even if it means throwing out a full carton of yummy ice cream.  Don’t eat it to remove it!  :)  Don’t let yourself make the adjustment tomorrow because you just bought a new jar of something.  You can always give it away to someone else if you “can’t” throw it away.  Needless to say, alcohol etc won’t increase your awareness of what you are doing at that moment.  Just pay close attention!
And make sure you keep writing us your progress every day.  We want to hear from you!  Make yourself accountable for your actions.  You will find an incredibly supportive community in Bodyrock, so welcome to a wonderful group who are ALL seeking better health and fitness through positive choices and personal effort. Today is Day One!  Let us know what you do differently to effect positive change in your life: we want to know!  We care!  Much Love!!….. :)

Dear Brave One,

First, I hope you see the love and support you have here – and see it as a reflection of your own intrinsic self-worth and value. There is so much excellent practical advice offered here, it will probably take you a week just to get through it. But the message is clear – you’re not alone.

My advice to you, dear friend, is to start working on loving yourself. You are a beautiful, worthy, valuable child of god, perfect in every way. You are exactly where you are supposed to be and moving in the right direction. Perhaps you are going through this right now so you will be compassionate and supportive of some young woman in your future who will lean on you for support and encouragement with her own body weight issues.

Your self worth is independent of your size or shape. You matter, no matter what. You’re important to this world. No one can replace the valuable contribution you are here to make my dear. You are loved, you are supported, you are held in the arms of god and all of your friends here.

Learning to love yourself is a journey, just like losing weight, starting to exercise and eating better. Try to be kind to yourself and patient with the process. Take one day, no – one moment at a time. The negative voices in our heads – and we have all had them, take time to reprogram. But know this, you cannot push against a thought. It doesn’t work to say “stop thinking that!” because that is just more judgement and shines the light on the thing you do not want. Instead, choose another thought. When you catch yourself saying in your head (or even out loud) “I’m fat”, turn from that thought and say instead “I’m getting better, I’ve turned things around, I’m moving in the right direction. My body is going to catch up with this new direction soon.” When you try a workout and you catch yourself saying “I can’t do this” Say instead “I’m doing more than I did yesterday. This is good. I’m proud of myself for trying. I am getting stronger every day.’ Little by little the voice will change, the pounds will drop and you will move into the life and body you deserve.

This life is a journey and it sounds like you know where you want to go. Try focussing more on where you’re headed than where you are. Do you drive a car? If you do, you’ll know you cannot look at the road right below your tires. YOu need to look at the road ahead.

I too have a little baby blog I’ve just started, its about living your best life and using healthy eating and exercise as expressions of self-love. I’ve just started it, but there a few recipes, links and diet advice. You can check it out if you like at http://www.dheana.com. I’m also a former trainer and have studied nutriiton my whole life, so if you have any quesitons I’d be so happy to help. I’ve also overcome my own negative body-image issues and eating disorders, so when it comes to learning how to love yourself, it’s an area I’m super passionate about, so again – I offer my love and support. If there is ANYTHING I can do for you my dear, please don’t hestitate to contact me at dheana@dheana.com.
@dheana:disqus 

My thoughts and love are with you! You CAN do this. You WILL do this. And I cannot WAIT to hear about your progress.

((hugs))

Dheana

Janet is spot on with her advice. I also have a picture of me from 15 lbs ago and a picture of Zuzana on my refrigerator, it helps when you can look at your goal and what you’re moving away from every time you open it.

low jacks: 458
dead lift left: 94
dead lift right: 111
jump lunges: 235
sweat: A TON!

I pushed big time after coming up 14 seconds slower on yesterdays Teenage Dream Workout. I know my form was better though…

I also wanted to share this exerpt from MaryAnne Williamson’s A Return to Love:

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Well said Janet:)

My prayers are with you.  It sounds like you are really hurting and struggling and it sounds like the pain is so intense. I know you can do this!  I’m not trying to trivialize the situation at all, it can be done tho.  Is there any possible way you could hire a good personal trainer?  That way you will get the motivation, encouragement, and positive reinforcement frequently.  The trainer will be able to monitor you, give you safe and effective exercises and you can share bodyrock with her too. He or she can give you meal plans and just help keep you on track. I know the bodyrock community is wonderful and supportive but it sounds like you may need a little more just to get you started and pull you through some of the harder stuff.  All the best.

Dear BodyRocker-

I really have nothing more to add to all of the support, advise and ideas all the rest have given you. But, I’d like to mention… all of us, from time to time, know EXACTLY how you feel. You are so, so, so not alone. Even for the most fit ones of us… including Zuzana and Freddy, there are days where we can’t get through a workout, we eat for comfort, we close ourself in, and even shy away from reality and people. It’s a fact of life. I would guess the only difference is those who conquer that feeling of discouragement usually end up where they want to be. You are starting perfectly on your journey to becoming how you want to be. Surround yourself with positive affirmations and people. Keep a food journal, get a bodybugg for easy tracking of calories in and out, or get a book that has the general calories of foods. Get informed about nutrition and exercise. Do not fall into the trap that you can’t because of your genes, or it’s Sunday, or you have a hangnail, or you just can’t finish a workout. YOU CAN!!!! We all made this journey one step at a time… do not allow yourself to be discouraged because you slipped up. Every moment you can start over… as many times as you need to. You also said something about failure… you only fail when you give up and stop trying. Having a donut (or a dozen!) isn’t failure. It’s a chance to start again and correct yourself. Don’t give up. We are here. We ALL want to see and read your progress. Sending you BodyRocker love…

:)

I would like to say to this Bodyrocker to not give up. Do what you can do in the workouts and write your reps and you’ll see that you will improve. You can also follow the Diet challenges that Zuzana made. We are all there to support you!! Good luck and don’t give up! Marie <3

My scores for today were:

Low jacks-590
DL Left-86
DL Right-95
JL-250

I noticed that I got creamed on dead lifts by nearly all the bodyrockers out there. haha. Oh well. I couldn’t keep my balance and didn’t want to compromise on form so that’s my excuse:)

Dear BodyRocker,

I myself am a food addict and can fully relate to your situation. I use the word “addict” because when you know the difference between good food and bad food, want to change your body, and still continue to eat junk because it’s the only thing that comforts you…there’s really no word better suited for it. Few people understand the pain of being overweight. Your body becomes a constant reminder of all your shortcomings in life and, as you pointed out, it definitely limits you in terms of the activities that you used to enjoy doing. The good news is that being overweight is a choice. One that you made and one that only you have the power to reverse. It sounds overly simple, but really the key to weight loss is taking complete accountability for your health and your body.

Here’s how I’ve dealt with it. My weight loss struggle has always been in my head. I get “insert negative emotion here” which makes me nervous and my mind shuts down into zombie mode as I walk towards the fridge. I think there’s a voice somewhere in the back screaming “no!!!” but I ignore it.

I’ve realized that this very moment is where the battle is won or lost and I’ve found a little trick to deal with it. The problem with people who have a lot of weight to lose (35 lbs left for me!) is that it seems so daunting that often you just tell yourself “What’s one more cookie? I’ll start eating healthy tomorrow” or “Is missing one workout honestly going to make a difference for me?”. This is exactly how you stay overweight, ladies and gentlemen.

Try this! Pretend that your fairy godmother (seriously bear with me, this is good) came to pay you a visit, waved her magic wand and “poof!”, gave you the body of your dreams. However, as with every fairytale enchantment there comes a warning. If you go back to eating poorly or miss your workouts, the spell with break and you’ll go back to your old body! It sounds silly, but when you adopt this kind of mentality and make all of your daily decisions based on this fairytale, it works!

I realize the idea sounds a little childish, but there is some pretty solid psychology behind it. When you identify yourself as a fat girl, you give yourself permission to behave like one and that will not serve you in your weight loss endeavor. You wanna be a BodyRocker? Start thinking like one! A BodyRocker would not miss a workout or put junk in their body. And most importantly, accept that you will have set backs and limitations to start with. Ironically enough, a lot of people who are overweight are perfectionists. We get sooooo obsessed with getting something done exactly right, that we walk away if we don’t initially meet our expectations. Get out of this mindset and just do YOUR best everyday. Remember that “a journey of a thousand miles begins with a single step!” We’re all cheering for you!

Great scores! :) 

I couldn’t push my everything today for this workout, cos’ I feel so tired. But I did my best and kept a little bit longer pauses, and I did one extra round. ;) 

Great advices! Thank you. ♥ 
I’ve always struggled with self-confidence. There is still the little voice in my head in some days, who says I’m not good enough. But I am. And I’m still learning to keep myself good enough. 

In the eyes of God, we all are good enough. We all are important. 

Blessing. ♥ 

I just wanted to say that you have taken the first step towards fitness, which is wanting to change. If you want to do something different with your life, you can and will do it. The workouts aren’t going to be super easy; I struggle with a lot of it. I do the beginner modifications and it’s still hard for me. The important thing is to never give up!!! Even if you can only do two reps in thirty seconds, that’s STILL a huge accomplishment!!! The important thing is to keep proper form like Zuzana always reminds us and to keep pushing. Even if you can’t do much, doing SOMETHING is way better than just quitting.

Don’t get super frustrated if you can’t finish a work out. Just make sure you’re doing you best and that you pushed as hard as you possibly could without getting hurt. If you can do that, you’ve already started. As for the food, I totally get it. I do the same thing. Try cutting down a few things from your diet slowly. Like, say, don’t eat chocolate. So if you go for comfort food, avoid that. Once you think you can do it, start avoiding other stuff. That’s what helps me a little bit when I feel like caving. Another thing you can do, is go for something healthy. Like fruit. If you feel depressed, or upset, eat some fruit. Don’t over do it though, because too much of anything isn’t good for you. You can try to drink A TON of water wen you do feel like eating, so you don’t eat nearly as much.

Hope this helps. Keep your chin up, you can do it. :D

This was THE worst workout EVER. My gymboss timer is broken apparently so I have to send it back today and get a new one so I tried to use the stopwatch on my phone and stop every 30 seconds then start after 10 seconds, but the screen dims and goes black after like a minute of not using it, so I kept on losing track of time and skipping rounds and not knowing what to do and my shoe laces kept on coming untied so they’d hit the jump rope and mess me up and  my hair was falling out of my pony tail and into my face and its like 90 degrees outside and I was working out on my driveway and I kept on feeling dizzy D: But I tried to push through it and finish at least 24 minutes of doing something!! D: for those who don’t have an interval timer, what do you use???

I used to use my phone, and you can adjust the settings so the screen doesn’t time out. Plus if you have a smart phone or i-anything, you can download interval timer applications. :)

I used to use my phone, and you can adjust the settings so the screen doesn’t time out. Plus if you have a smart phone or i-anything, you can download interval timer applications. :)

I use a free, online interval timer on my computer. It may not help if your oing it outside.. but its something!! (:

http://www.beach-fitness.com/tabata/

I use a free, online interval timer on my computer. It may not help if your oing it outside.. but its something!! (:

http://www.beach-fitness.com/tabata/

 This was hard,i did it half an hour ago.That’s my score:
Low Jacks without jump rope-295
One leg dead lift(right)-99 (left)-99
Jump Lunge-168

My motivational drive is terrible, so I understand part of what you are feeling. Just remember starting is the hardest part; it only gets easier from here. Even Zuzana was a beginner at one point, not too long ago. What I do is try to set really small goals for myself. Not even “see this big of a change by this point,” – instead I make workout goals, such as “I’m going to push to my maximum on every workout for the next week.” I feel these give me a much larger sense of accomplishment, and if I do want to see physical changes, I set those goals for far in the future so I don’t look in the mirror every day and get discouraged. 

We know you can do it, anonymous e-mail bodyrocker. Just don’t give up! 

Oh and as for Freddy and Zuzana, thank you for this amazingly-timed workout. I sprained a muscle in my shoulder the other day, and was really hoping this workout had at least a majority of leg exercises. And then I log on and see “Cardio Legs and Core Workout.” My shoulder thanks you!

Love this work out, but how in the hell did you manage 255 jump lunges??? That’s madness!  My legs were literally giving out on me by the end, but here’s what I managed to eke out-

Low Jacks: 490
Dead Lift (L/R): 109/107 (approx 30 lb sandbag)
Jump Lunge: 191

Did this one last night, and now today the hubby wants to go for a hike!   Hahaha, like my legs could actually propel me forward after this ballbuster!

I really wanted to do another workout. 36 rounds seemed like a TON and I’m not the biggest fan of the jump lunges. BUT…I did it. You just start the timer and don’t let yourself stop it or stop yourself until the final buzzer. Whew! Time to hit the shower!

Dear BodyRocker,

Being able to identify and acknowledge the issues or problems you have is the first step to making changes in your life. Good job, you’re already at this point! You very candidly and thoroughly explain things you are afraid of, things you want to change about yourself, AND the limitations you deal with, both physically and emotionally.

Unhealthy diet is a big challenge, and I recommend taking a health or nutrition class (online or at a community college) or consulting a health care professional. A friend of mine has been on a physician monitored diet and exercise regimen for 5 months. She was originally 210 lbs and has lost 35 lbs, is keeping the weight off and she has lost her taste for sweet, salty, and unhealthy foods because of her new eating habits. Additionally, she went from being sedentary to active. If this is not an option, you can monitor what you eat on your own.

I use a really excellent website, http://www.calorieking.com/. I don’t follow their program but I use the food database for calorie info about food AND the weight maintenance calculator, http://www.calorieking.com/interactive-tools/weight-maintenance-calories-calculator/, This is much easier said than done, but I encourage you to at least visit these sites, as you do with BodyRock.

I have had a lifelong frustration with body image and overeating and have struggled to acknowledge these issues and either overcome or accept body issues. I was raised to believe that I was unattractive and overweight. BodyRock has helped me feel good about how I look, but more importantly about how I feel. Combining BodyRock with the info I use on the calorie counting website, has really helped me change the things I can change about my body, AND accept the things the I CAN’T change about my body.

You are not alone in your struggle. We all support you and our thoughts are with you! BodyRockers are a seriously positive and amazing bunch! We all root for each other and leading us are Zuzana and Freddy, who I’m pretty sure, are two of the most wonderful people. They emanate joy, love, and positive energy like none other. You are no longer alone, you have joined a crazy supportive community.

One final thought for you: When you get frustrated and want to quit, force yourself to one more rep… even if you have to tell yourself… outloud “just one more, you can do it”, or grunt through it, or let out a scream or a yell as you push through that next rep… do whatever it takes to press on :) And please give yourself time to change, none of the changes come instantly. I started bodyrocking and initially I gained weight and then maintained that weight for  three months… then a few months into I dropped 8 pounds like a hot potato! We are all different and your experience will be unique. Just don’t give up :)

You CAN do this!

Adele

Losing weight is definitely hard, and I know first hand how destructive disordered eating can be. Have you   ever sought professional help? I know the idea can be daunting, but if you’re really serious about changing, I think that would be the place to start. 
Best of luck, and always remember you have a community of bodyrockers standing by you =]

Know that you are special,  love yourself like I love you, understand that changes you have experienced in your body didn’t happen overnight, any change that you wish to make also will not happen over night. 
PLEASE, please don’t use the weight scale as your guide to progress.  If you must weigh yourself from time to time…..then go ahead, but measure with a tape measure before you decide to eat clean or exercise (we could help you with that).  Start slow, start moving and research as much information as you can about eating clean, the risks of margarine, artificial sweeteners, weight gain connected to drinking soda (even diet soda) and alcohol, the importance of eating your daily protein needs over 5 to 6 meals/snacks a day (most women eat way too little protein and way to many simple carbohydrates like bread, pancakes, muffins, packaged cereals, etc).

If you will let us, we will help you.  I would be willing to send my email address through Freddy and Zuzana to be a friend you could be accountable to.  We all need to be encouraged.  You are an amazing person.  Don’t let your body tell you otherwise (or anyone else for that matter)!!!!

I never vasn`t an overweight girl, but I was a wery flabby and weak. And these is a one advise – just do it) may be you will not see the results, but they will be)

I damn near started to cry, because I felt like I could relate. Although Im not heavily overweight, I am not in shape and Im still in this tough journey to stop relying on food to make me feel better and rely on myself and the importance of taking care of myself as well as loving myself. The one thing I have been told over and over is, its not that you CANT its that you WONT!Never tell yourself that you CANT because that is just making an excuse. Sometimes people forget how much of a challenge it is to get over certain mind sets when it comes to a different way of eating and exercise. I really feel for her as I wish I could be there to help her through this journey, its hard to have the want & desire to accomplish something when you feel like you are alone. You do mention you have a boyfriend, is he in the same boat as you? If so maybe try having a talk with him so you guys can accomplish the same goals and be there to support each other! Or even finding a friend to help you do this. I know from experience it is MUCH easier to feel better about these really hard life changing goals, but its great to have support from family, or a friend! good luck to you and don’t ever put yourself down or tell yourself that you CANT do something!

I really liked this video. I think it is really inspirational. It doesn’t mater if it is p90x or bodyrock or other exercises. Working out everyday is wat really matters! I tryed p90x, but it was to boring for me :P and then I started Bodyrocking!!!! =)

Anonymous Bodyrocker, I hope that you read all of this comments of support! They are all for you! :) And I know that you will achieve all the goals that you have for yourself!

Dear, Sweet Bodyrocker, I would like to recommend a very inspirational television show to you:  Extreme Makeover Weight Loss Edition.  It is on Monday nights on ABC or you can watch episodes on the ABC website.  Each week is a story of a person losing 200, 300 and even 400 lbs over the course of 12 months by learning how to eat sensibly and push themselves to achieve new goals. The trainer, Chris Powell, is sensitive but firm while the people learn how to use their own strength, courage and determination to succeed. I think you will really like it.
Best Wishes!!
Christine

Hello bodyrocker,

I going to try to be as specific as possible.
We are all here to support each other, and I feel the agony in the email, the frustration, you are not alone.
Even writing  an email is more than more people will do. 
Be patience, nothing is going to change overnight, live and enjoy your life everyday as much as you can.
Try to approach as much as possible as the diet challenges here, specially the last ones, what I mean is, take one challenge per week, or maybe every 2 weeks.
Just a few examples….
Week 1 Only water and no sugar in coffee or tee 
Week 3 Keep with the water and no sugar in coffee and tee + portion in vegetables in every meal.
Week 5 Water, no sugar in coffee and tee, veggies in every meal + olive oil to bake your meat.

These are just examples, I don´t know how deep your problem with food is.
I have problems with food too, and I set my little goals
Today no chocolate cookie, but I do take maria cookies instead XD (I hope you know the brand)
Today no dessert (my mother in law just feeds me with desserts is unbearable!!, and sometimes if I have to hurt her feelings I have to say no and I LOVE desserts, but hey… everyday?)

My point is… don´t try to make everything at the same time, there is too much information out there, if you try to follow them you are going to be crazy.
Of the information that you think its necessary for you, take one, write it down and start following one week, 2 or 3 or as long as necessary.

My advice is to start with the emotional eating (Zuz made a video about it)
Doesn´t matter what you eat, honestly… just don´t eat when you are not hungry. And try to follow it until necessary.

About the exercises you can start with the stretching, I understand some of the movements are going to be impossible but even if its 1cm is more than enough, if you can´t do certain movements  then don´t do it, there will be time for you to achieve it, not now.
I have read in the comments some people told you if you can make little steps during the 30seconds intervals, for 12 rounds but thats it (no push ups, no jump lunge, no knee raises) you are moving!
Forget about dip station and sandbag for now, just move your body. first is to get use to start moving, then we can continue to try some exercises. You can do it because you want to, you don´t need anything besides your own will to be healthy :)

I send you a very sincere hug and if you ever want to chat or talk or anything here is my mail
bjfanatic@hotmail.com 

I love Labradors! My parents have a Golden Retriever (it is a kind of labrador) and several months ago I and my boyfriend took a dog from a dog shelter. And a dog really keeps us moving – we walk with him, play and swim. 

Of course it is a big decision to get a dog, but once you have it you begin to love him/her so much! He/she becomes a part of your family )

You can use any kind of bag and put it full of rice-salt bags, tiny rocks, books or what ever you invent! ;) 

Hey and welcome! :) 

You can browse through the old exercises and do these workouts on your home. 
Here is published a new workout for every weekday. You can do that and remember to write your reps down. Then you can share your scores in the workouts comment section. 

Hope that helps! :) 

Dear Zuzana, Freddy & All Onlookers

I believe the cardio legs and core work-out is a must have for a very active lifestyle. I am going to school for a masters degree in business administration and often to sit for for 5 hours a day while 2 taking MBA courses concurrently to study, respond to discussion threads, case studies, book reading and all in between.

I often became LEG EXHAUSTED after so many hours of sitting at crunched in computer desk and needed an exercise that would make my LEGS & BACK comfortable while sitting for extended long periods of time perhaps 3 hours ore more on a daily basis. Thus, with the cadio legs and core workout, I did the following 10 things FIRST before going to straight cardio core workout and they are

1. NEVER EXPOSURE THE HEART AND BLOW FLOW TO SUDDEN STRESS WITHOUT PREPARATION: 

I found the cardio core workout to leave AFTER STRESS on my legs because I my regular exercises don’t involve too much emphasis on the legs and the up and down squats, stretched,and movements ca stress the heart and blow flow if the heart does not have enough time deliver adequate oxygen and nutrients to involuntary muscle tissues and organs as blow flow and demand for nutrients increases so rapidly. 

By doing so, I do not feel as stressed afterwards.

2. WATER, NUTRIENTS, VITAMINS, PROTEIN POWDER AND OCCASIONALLY ASPIRIN:

yes for this workout, I drank plenty of water perhaps 3 glasses, 2 muti-vitamin tablets, a good amount of protein powders, and aspirin if I felt too burned out afterwards. i did this before to ensure my body had plenty of nutrients.

3. Stay my my therapist or exercise doctor to ensure my body is responding properly and is receiving the benefits from such. My asked my therapist about it and he said its ok and do plenty for your legs and heart and be careful about sudden increases in stretching, load, force, and movement during the exercises as too much or sudden can risk your legs and back or over exert the leg muscles. give the time to adjust and start slow, move up, check and compare, and then make good.

4. NEVER OVER OR UNDER ESTIMATE YOUR METABOLISM: This exercise worked okay for me because I am highly flexible, have high metabolism, and have great stretching abilities, but for average individuals with slow metabolism, less stretching ability, shorter time standing upright, or heart problems, they should talk to their therapist first.

5. SEE YOUR ABILITY TO SIT DOWN FOR LONG PERIODS OF TIME IN ONE SPOT: If this area improves overtime or in short time and you can do more things at the computer for longer time periods with leg or back tiredness, THEN MAYBE THIS IS A GOOD EXERCISE FOR YOU.

In all zuzana always does well with her exercises. This is great one to improve sitting and comfort. We just have to see what she has to say as well as everybody else here. TRY IT FOR YOURSELF

Dear Bodyrocker that wrote the letter, I don’t have much more advices to give you, because other bodyrocker already gave all the possible advices, so it’s up to you to change. I want to share this video, because your letter reminded me of this video…. ;) http://www.youtube.com/watch?v=OA4V28Rkb7g&feature=related
I’m here to support you and all the bodyrocker are really willing to support you to!

did the workout, didn’t think my legs could take anymore after all the workouts this week.  BUT at around round 25, i got a second wind and then got alot of energy at round 30 and i did it.  Made it thru, sweating like a pig (its 30 degrees) and happy i made it thru till the end.  I have lost 5 pounds in 2 weeks and will get that last 5 pounds off.  Thanks again for such a great workout.

Super glad you shared this. I know that it can be very frustrating for individuals trying to lose weight. I am getting my masters in sports nutrition right now and when we learn about weight loss there are soooo many factors that go into it. People think it as simple as diet and exercise, but in reality there are so many other factors that play into it. One key factor that is probably one of the most important is motivation. You have to be motivated in order to lose weight and along with this site there are lots of things out there that can keep you going. You can go back to enjoying all of those things you love doing without worrying. The workouts on this site can be quite difficult but there are always modifications…to every exercise!! Don’t try and beat my score, zuz’s score, or any other person’s on here. You need to do the best YOU can do. That’s why starting out simply is better that trying to jump right in..because like you said you get frustrated and quit. I wish you all the best and hope to see your comments about how great you are doing with the workouts :)

Sooo….I just did the workout…I am wiped out!! Super tired and sweaty after this one!!

I did squat jumps = 135
DL (L)- 75
DL (R)- 93
Jump lunge- 198

I was in the mood of a time challenge workout so I did your Sweet Body Burn Workout and finished in 21:03 – I even did an extra jump box without realizing it (supposedly had to do 5 steps up on each leg first before do another jump, but I jumped everytime I switched the leg :P)

For the Bodyrocker, I don’t have much to say, apparently a lot of good advice have been written here..I’d say just keep going and don’t give up. If you can only do some modified workouts for now, just keep doing them until you’re getting better and better then add more from that. Hope this helps! :)

This is very inspiring. If i was struggling, i would want someone to give me advice like this! Fantastic :-)

This is very inspiring. If i was struggling, i would want someone to give me advice like this! Fantastic :-)

Hi everyone, my scores for today.

Still slow whit the jumping. I just can still not get faster. But not giving up.. :D

Low Jacks – 244 reps
One Leg Dead Lift (left leg) – 89 reps
One Leg Dead Lift (right leg) – 89 reps
Jump Lunge – 216 reps

Proud of myself, feeling good!!! Bodyrockers are the best!!

This has brought tears to my eyes….seriously they are streaming down my face…I am so amazed so many people can get together and be positive to others who need help. This is so amazing! I agree with ONE day at a time, anyone can do ANYTHING if its one day at a time :) I’m so glad everyone has got together to help, thats all part of being a true Bodyrocker! Love you guys!

wow thats is the most beautiful advice i ever heard! thank you!

Whenever I get stressed out about thesis work by boyfriend always says…how do you eat an elephant? One bite at a time! Same principle :)

Usually I do these wokouts 5day a week. Sometimes I do two workouts, or after the workout I do a interval jumping 50/10 until completing 20minutes (withouth jump rope, because I don’t have space in my room.I do jumping jakes, high knees, jump forward and backward, jump to the side, scissors, jumping squats, one leg jump…), this is my cardio.
I walk everyday instead of catching the bus..and in the resting day I try to be active, like doing a long walk, swimming in the beach, it depends on of day a on my free time because I’m real busy studing x(
Well, I hope I helped……
kisses Bdandy Bodyrocker ;)

aw sorry it was a tough workout for u today. I use an interval timer on my phone, a free app, but you have to make sure to go into the setting and to keep “screen on while running”, or always on. so it doesnt go to sleep.

aw sorry it was a tough workout for u today. I use an interval timer on my phone, a free app, but you have to make sure to go into the setting and to keep “screen on while running”, or always on. so it doesnt go to sleep.

My score:
Low Jacks 372
Dead lift l 96
Dead lift r 100
Jump Lunges 135

I went clothes shopping today for the first time in months and I can proudly say that dressing room mirrors were quite a bit ‘nicer’ to me if you know what I mean – I looked so much better than I can remember!
PLUS I bought a dress for the first time in my life!
Feeling so good right now!

Hi Zuzana and Freddy,

I hope you did get back to this particular Bodyrocker and that you now point to these comments and words of support.   Not everyone coming here stays and not everyone who stays actually read the comments.  But, in this case she should and we can help her with this journey because many of us have taken the same path before her!

Take care,
–Chris

this hits close to home for me, i struggled from the age of 6-19 being overweight, and i understand how the most simple things can be so stressful. That when you decide to try to lose weight you dont get the immediate results you’d like. But something you have to remember is , you didnt gain weight overnight, it took a while, and losing the weight in a healthy manner will also take some time. Im 27 now, and this is probably the closest i have come to feeling proud about my body I still have days when i get depressed about my weight, and days when i eat compulsively, but no matter what i try to focus on keeping up with my exercise and clean eating when i can.
my lifestyle has changed , and so will yours, thats a big part of being healthy, you must adopt a new way of thinking, about yourself, about your food, and your body. Dont worry though, it becomes second nature for the most part, we all fall “of the wagonn” be we get back on.
   You have definetely taking the first step in making up your mind, that you want to change. This drive is what you n eed to accomplish your goal of getting in better health, and shape. if all you can do are a few modified moves, then combine those and make a custom workout, any activity helps our bodies. I like to go to the park near sunset forwalks/runs. i recommend for you  to gradually work your way up until you can do 30 mins of walking a day. keep coming back everyday, find inspiration here , i know i always get inspired by zuzana, freddy and the bodyrock community.
Peace and love friend.

Hello….
I started doing 2 workouts a week, only because the other days I went to the gym, eventually I started doing the workouts 4 times a week and going to the gym only 2 :P
Until I stopped going the gym….
Now, I do the workouts everyday (sometimes 6, sometimes 8, sometimes 5 times in a row with one day to rest)  Depends on how you feel, sometimes you will feel very sore and then its up to you, if continue the next day or give it a rest. Sometimes in the day you rest you can go for a hike, bike, walk, play a sport you like :)

I hope this helps.

“Whatever you can do, or dream you can, begin it.
Boldness has genius, power and magic in it.” –Goethe

Begin today.  Just go for a walk.  Find a fun workout DVD.  Do a Bodyrocker workout.  Don’t get down on yourself for “failing.”  Praise yourself for doing better than you did yesterday.  Always do better than the day before.  Change one habit at a time.  I have been overweight, so I know a big part of the mental and emotional challenge is that you don’t believe in yourself right now.  I had completely lost faith in myself, and regaining my health was my way of believing in myself again.  Try to do something everyday that is good for you, even if it is as simple as drinking half your body weight in water or taking a vitamin.  Focus on these small accomplishments.  What you focus on expands.  My biggest challenge was finding a better way to talk to myself.  I would always get down on myself.  Now, if I see my thoughts leading in a negative direction, I stop myself at that very moment and instead think of things I am grateful for and think of my accomplishments.  When I felt like the biggest failure on the planet, I wrote a list of all of my failures and all of my accomplishments, as I perceived them.  I was shocked to see that my accomplishments actually outweighed my failures even though it didn’t feel that way.  So I started focusing on that.  So much of changing your life is mental.  Notice how the people around you affect you emotionally.  Do they bring you down or build you up?  Maybe it is time to weed out your friend garden a little and find more positive people to surround yourself with. 

You must learn to believe in yourself again.  You must focus on the positive aspects of things.  You must surround yourself with people who build you up.  You must be grateful for the things you DO have.  You must visualize yourself as you want to be.  Instead of focusing on the negative situation you are in, start day dreaming about the life you DO want, and the person you want to be.  Everything starts in the mind, with a simple thought.  So start imagining.  Start believing it is possible, because it is.  Think of all the other people who have lost weight and regained their health.  If they could do it, then so can you.  It may not be easy and it may take hard work, but most anything that is worthwhile requires work and discipline.

I lost 40 lbs and it wasn’t easy, but I found this to be the magical combination of habits to get me there, and I tried to adopt one of these new habits per week.  Once I had the habits in place, I naturally lost weight:
1. Drink half your body weight in water (in ounces).
2. Take a multi-vitamin.
3. Eat plenty of fruits and vegetables (you will be amazed how good you will start to feel)
4. Eat lean protein (chicken, tuna, shrimp, salmon, yogurt, nuts, soy) and vegetables with each meal.
5. Cut your portions in half and stop eating right before you get “full” but when you are satisfied.  You should feel light after a meal, not stuffed and weighed down.
6. Absolutely NO FAT FREE, SUGAR FREE, OR DIET FOODS!  They are bad bad bad for you.  Eat smaller portions of the real stuff instead, but less often.
7. Cut down on processed packaged foods each week until you hardly eat them at all.
8. Don’t allow 3 days to go by without a workout.  Every other day is the goal. 
9. Stretch everyday.
10. Stand up tall.  This can hurt at first because your back muscles won’t be used to it, but they will get used to it.
11. Try to sleep 8 hours a night.

This is a simple lifestyle to lead and you will start to feel better and look better within weeks.  My biggest tips are to find workouts you enjoy and look forward to (for me, it was dancing) and cutting your portions.  Those two habits alone will bring you major results.

I moved out on my own to change my life, because the people around me were leading the lifestyle I was trying to get away from.  I know this is hard, but it will be so worth it!  You will start to feel better physically, mentally, emotionally and even spiritually.  I know the feeling of getting tired just taking the groceries inside.  Life will get easier for you when you take care of your body.  I promise.  You won’t ever want to go back. 

I know you can do this!  I believe in you and so do all of the rest of the Bodyrockers out there.  Thank you for sharing your struggle with us.  You have really touched me with this letter.

(I forgot to say, it would be a good idea for you to visit a doctor and make sure it is ok for you to start a good exercise program.)

Dear Bodyrocker,
Your email was beautifully written, emotional clear, insightful, and powerful. Your so self aware! To hear you describe how you’ve backed yourself into a corner, and how you’ve left yourself with only food as comfort was amazing because  I could see that you understand your problems, you aren’t blaming it on stress or something abstract and victimizing. I think you are already one big step ahead of many many people with your problem. You know what you want but just not how to do it. Also, to hear your frustration with yourself for not being able to do the exercises was awful, I just want to make you understand that if all you can physically do is a couple beginner modifications, then thats fantastic, just do what you can do! The fact that others can do the more advanced exercises is utterly irrelevant, if you feel your muscles working and sweat and get out of breath then your doing exactly what you need to be doing. And if you do them, you will get stronger, and then you will be able to do more, and more, and believe me, there’s nothing like watching yourself get stronger and more physically capable. Keep track of your progress, maybe make a chart so when you improve you have proof, and that makes for some great motivation to keep doing it. Baby steps are how most lasting changes are made, try not to expect too much from yourself, just make a daily commitment to doing something that works up a sweat. Also, I LOVE the idea of getting a dog, dogs are great for making yourself get up and walk somewhere, also they’re just wonderful loving companions.
Anyway, I think it sounds like you’ve pretty much got it figured out, you sound like someone who’s about to change their life, and I can’t wait to hear how it goes.
p.s. Baby steps! Don’t expect too much.
-Rose

1- everytime the jump rope hits the ground counts as 1 rep
2-the supporting one, you feel it exactly in the hamstring when you going down with the SB

well done;)

So I didn’t exactly set a blistering pace today, but I sure worked up a sweat!

Low Jacks: 448
One leg deadlift left: 90
One leg deadlift right: 90
Jump lunges: 154

Today was my first time doing the low jacks with my rope. My max/round was 30, which I only hit a few times. I started tripping a lot in the last few rounds, so I know I’ve got plenty of room to improve :) I used 20 lbs for the deadlifts, which was more than enough by the end. I generally have pretty good balance, so I didn’t really have to focus on that part until about the 6th time through. By the last round, I was working on it really hard! Another first for today, was completing all the rounds with PROPER jump lunges. Usually, my legs are toast after 3 rounds and I’d switch to scissors. So while my number is quite low compared to others, I’m still satisfied knowing I did real ones this time :)

My scores for today!!
282,96,91,262
+20 V crunches +10 monkey pushups 
Strength training and 6miles of runtime :)
Later a bike ride…

Wow, this is such an amazing and heart-opened letter. Dear Bodyrocker, you can be proud of yourself and that you are honest with yourself. The important thing is that you have the will to change your life. Start with little steps … Define small, feasible objectives so you can see how you succeed!!! I think your first step are done with this letter! And the helpful comments from other bodyrockers – this is so impressive *yeah*

My scores for todays workout:
1. Low Jacks w/ JR: 204 (feet apart=1 rep)
2. One leg dead Lift (L) – SB /with 9kg): 100
3. One leg dead lift (R) – SB (with 9kg): 94
4. Jump Lunges: 219
great sweaty workout :D

thanks a lot!!!
Nice day to everyone!!!

I started with 1 time, i couldn’t walk for days and i thought this was something for the russian army, so i kept doing aerobics in stead.. :D

After a month i tried again.. and i noticed it was a very hard work out i choose and this one was easier.. so i tried 2 a week.. first with a lot of cheating. I couldn’t do push ups for example. So i skipped some exercises which made the work out only 6 min long and i still was completely whiped out after.

Now i am to the point that i work out daily and if i can’t i try to do an active rest day, i walk 3 hours in the woods for example with my dog.

I think the most important thing is to accept that your max, is your max. And thats the point of bodyrock. Give your max and if 2 reps each round is your max , then thats great aswell.. even if it’s a beginner modification.

Just try to do it atleast 3-4 times a week and you will be able to do every exercise in no time! you will really feel that your strenght, balance and flexibillity improves.And you won’t feel that 3-day unable-to-walk pain anymore :) Good luck!

How wonderful comments you are leaving here for that bodyrocker of the day :).

I don´t know what to add more. I could try to understand the situation that “fat guys” are involved to. It´s very difficult to let the people think neutral about you. My respect for this.
But the best thing you just did is to be part in this community!!
Everyone tries to be the best edition of him/herself. Important thing in this is to believe in yourself and don´t care about the others -no matter what they say you have to be or not to be!

Feel welcome!

So todays score is…hmm no score. I did not write down the reps because I trained in the gym without slip of paper.
I only appriciate the reps:

4 sets of dead lifts (50kg) a 8reps, 1,5min rest + 5 Push ups
4 sets of rumanian dead lifts (45kg) a 6 reps, 1,5min rest + 5 butt lifts

Workout: 10/30sec. 36rounds
1) Low Jacks- 12x ~40reps
2) OneLeg squat (Pistol) – each leg 6 x 3to4reps
3) Jump Lunge- 12x~20to25reps

My legs were jelly after this. Good for practicing my splits-I´ll bring home the bacon, soon !!:D

Love, Carol

Thank you, Brave Bodyrocker, for your openness and heartfelt feelings.  You have inspired my latest blog post.  http://philosophyfit.blogspot.com/2011/07/power-of-your-thoughts.html

To Anonymous BodyRocker,Your letter really moved me. It was the first thing I read after getting up this morning – I always check out bodyrock first thing in the morning, it keeps me motivated all day. ;) So you’ ve been on my mind all day. One of my closest friends is heavily overweight. She always has a smile on her face and it lights up the room. :) But I also know that she’s suffering and I’ve tried to help her.Reading your letter made me realise that my friend has to change her way of thinking – She has to really want to make a change and she has to believe that she deserves that change. So thank you for opening up to us. I will read your letter to my friend. I believe you are ready for the change and you deserve that change.  Hugs.
 

My scores for todays workout:Low Jacks: 215 
One Leg Dead Lift (left leg): 77
One Leg Dead Lift (right leg): 79
Jump Lunge: 238

Hey Bodyrocker!

To save time and avoid being redundant, I’ll just say ditto on what those below me said; they are totally right. Hang in there, we’re pushin for you!

To address your frustrations with the modifications, sometimes a whole mess of exercises can be distracting at first, especially if you find them personally discouraging. Sometimes, on days I’m feeling a little lazier, I do this: I set my interval timer for 10 sec rest, 50 sec work, and the rounds anywhere from 60 to 90. I pick ONE exercise (but a dynamic one, like a lunge or squat variation) and literally rep it out until I am physically unable to do more.

This will help you focus on one exercise to improve your form on at a time. Also, if you record your reps and number of rounds, maybe you could beat your personal best the following week!

Hope this helps! Stay strong!!!

To Writer,

It’s not about “controlling” yourself. Being “out of control” isn’t the problem and being “in control” isn’t the solution. The fact is, you still felt “out of control” even when you were more thin and ,losing weight. Whether we are under eating, normal eating, or over eating, anytime we mix together our sense of control with our eating habits, the relationship with food is going to be unhealthy. Even if everything you EAT is perfectly healthy, your RELATIONSHIP with what you are eating is still going to be unhealthy. As long as we are superimposing our need for control onto our relationship with food, we immediately open the door to desperation and dysfuncationality (even if its just irritation when the topic is brought up). Not to say that all the advice given isn’t worth pursuing, because there’s a sea of great ideas here! But please, changes in what you eat need to be accompanied by parallel changes in your RELATIONSHIP with what you eat -and that involves a pain-in-the-ass-life-long-bitch-of-a-roller-coaster-ride of which food is only a part. 

Watch this first video (it’s only 7
minutes…might as well, right?), and if it is calming, maybe try the
second. I have a hard time being diligent with anything, so
unfortunately I haven’t stuck with this, but even once in a while I feel
it is still comforting:

http://www.youtube.com/user/EFT4U

http://www.youtube.com/user/EFT4U#p/u/3/oZ7kXlVKb5o

All our love.

In line with the “change your thinking” advice that has been given:
Change your “shoulds” into “coulds” and “woulds”.

Ex. I should workout today.
Replace with: It would be nice if I worked out today. I wonder what I could do to workout today?

Ex. I should lose weight.
Replace with: It would be nice if I lost weight. I wonder what I could do to lose weight?

Dear Anonymous,

I read your letter last night and had a hard time sleeping because I started thinking about how tough your everyday life is. I think you are on the right track when watching and listening to Zuzana and Freddy. There are many small steps to changing the way you live and Z+F seems to make them easier for all of us. It is so inspiring to see so many people following the site everyday and and day by day bettering themselves.

When you said you would try a workout and then stop because it got too hard, I think that is because you were doing the right thing. You were pushing at your MAX EFFORT! All of us want to stop at points because it’s too hard but, you push through! Or if you really can’t do any more, then maybe that is the amount of working out you should do at that time. You can always try again later or the next day. The point is, if it feels hard for you, then you will get the benefits. On top of that, start doing some of the diet challenges. You could try cutting out a weakness food a week. As time goes on, you will realize that you may not even crave that food anymore.

My point is, its all baby steps, and it sounds like you are already part of the way there. Keep up with our daily progress here on the site and you will soon find yourself posting scores and feeling motivated. Everyone here is super supportive and encouraging. We are all on the same journey. The journey to become the best versions of ouselves that we can possibly be. It is hard, and we all have fallbacks, but we keep perservering and it pays off. You may not see the results you want right away, these things take time and hard work, but you will get there. I promise.

Take care and keep up a positive attitude.

xoxoxo

I agree now that I look at them closer. There not recessed and the grill seems to wide for a drain.

Thanks,
–Chris

Yeey, instructional pictures are back!!!! :) :)

Yeey, instructional pictures are back!!!! :) :)

ooh, wobbled my way over here
scores: {jacks were without rope}290,84,88,246
zuzana you are superwoman, with thighs of steel!! love ya, and thnx for the torture:)

I agree with you.  You know my hubby lost many years of his life playing video games in his room and drinking a 3 liter of soda! HE also ate McDonalds and any fast food he could get his hands on and would eat large portions. 

One day he just took a look at himself and thought why am I wasting my time here when I could be out doing something else.  My hubby is 6’0 and he was 330 lbs at the time.  He said that he could’nt walk on the treadmill for fear that he would break it or that others would see him so he poked holes in a plastic bag (I do not advise the plastic bag thing but he did it at the time) and went into the extra room and started just walking in place because his weight was too much and his knees would hurt.  He started off with only 5 minutes at a time walking in place.  Then he walked in place 10 more minutes the next week and so on to the point where he was able to go on the treadmill and walk at a 2.0 and eventually after 6 months he was able to run 5-6 miles at a steady 6.0 – 7.0.  He lost 100 lbs in 6 months and he started by slowly letting go of 1 thing each week.  The biggest weight loss came when he stopped drinking the soda. 

So when I met him he was 227 lbs and built and when my sister in law showed me the pics I could not believe it.  He has gained only 30 lbs back but he steadily still exercises. 

I myself was 210 lbs and didn’t know where to start so in my living room I would do merengue and dance. I found that I love to do Zumba!  I lost a lot of my weight there, and the rest of my weight was lost through the Jillian Michaels videos and now Bodyrock.  I am now 150 lbs.

Do something you love any type of activity counts even if it’s 5 minutes at a time but you do it once a day for a week, then the next week you do 2 sets of 5 minutes in a day at different times when you have time.  Find foods that you like and slowly start incorporating it.  I know it’s difficult but you are worth it! You have to know that you are worth it and don’t feel ashamed to workout or walk because at least you are doing something.

WHen I see overwieght people walking or on the eliptical I want to pat them on the back and encourage them that hey they are doing something good for themselves! I hope this is encouraging and you will know that you are not alone! God Bless!  Marissa

Dear BodyRocker:

Thank you for sharing your story and I applaud the support you are getting from all on this site.  I will add something that may or may not apply but I urge you to consider it and hope you won’t feel insulted by what I have to add.

You mentioned being depressed.  Clinical depression is incredibly common and mostly untreated.  I am a healthcare professional and have seen first hand how depression can affect individuals in almost every area of their lives.  Eating, relationships, work etc.  If you are depressed then it is an almost insurmountable mountain for you to climb in order to achieve your goals.

But the good news is that it is largely treatable.  We are all just brain chemicals and if yours are off a bit, it can be corrected.  This may be what is preventing you from accomplishing what you want to.    I would ask your doctor and see if he/she can suggest whether this might be the case for you. 

I wish you the best in your future and really believe that if you want to achieve things you can. Good luck. 

“The secret to your success with BodyRock workouts, is modify, modify and modify. Trust me when I say that many of us BodyRockers use modifications to better suit Z’s workouts to our current fitness levels, disabilities, weight and age and even injuries and dysfunctions.”

That is such an important statement. We are all at different stages of BodyRocking and every single one of us, at one point or another, has had to modify. You can’t view it as your weakness, but you have to think about it as the steps you take to get stronger.

It’s going to hurt the first time and the soreness might talk you out of the next exercise, but you have to push the pain somewhere else and just do it.

We’re all rooting for you!

Damn im pretty sure this workout feels infinite! so many rounds and little time! 

Great scores Mary Lou:)

1.Your low jack score is 478:)
2. The free leg:)

Well done GoustiFruit great scores!!!

Kristi, good for you!  I watched the videos for about a month before I decided to start as well (let’s be honest…some of those workouts are just darn intimidating!  I think the first one I looked at was the “Psycho” workout…)  But….everybody has to start SOMEwhere.  If it’s only 10 reps this time, next time it’ll be 11!

Great advice (don’t freak yourself out too much the first week)!  Keep on bodyrockin!

Thank you for sharing your Story. I would like to give some advices but I think that everything has been said, so let me just repeat that writing this was a good thing to do, and also don’t hesitateto share your feeling with us you will always find support. :)

my scores:
low jump (no rope): 432
dead lift L (15 pounds):100
dead lift R (15 pounds):101
jump lunge( that was more like half lunge, I cannot do them as low as Zuxana :) : 231

Maude

My scores:

Low jack w/ rope – 474
One leg dead lift (left) – 79
One leg dead lift (right) – 81
Jump lunge – 229

The low jacks were really difficult and my numbers were all over the place. I kept tripping on my rope. I also realized that I have a really tough time with balance on my left side. The dead lifts on my left leg were particularly tough.

I really appreciate your comments about Brutus and his horrible lying self.  I have been prey to his lies about myself in so many ways including telling me I could never recover from anorexia.  I’m so glad to be here now, to “know” bodyrockers who are loving working out HEALTHILY as a part of their life, not a consuming obsession.  http://www.benjity.wordpress.com 

hi Bdandy3!

I started in oct 2010, I tried to follow the workouts and couldn’t finish them, felt kind of wimpy so I decided to take some of the exercises and put them together myself (the ones that I was able to do better)  did that for about a month about 3 days per week. (not recommended – to easy to skip workouts)
 then I attempted to do some of the older workouts as I felt my reps were closer to the blonde zuzana!  (not bad idea but still easier to skip workouts)
then in december I decided to just dive in and try to do the current ones,sometimes I could finish,sometimes I couldn’t. 
now I am able to complete most workouts and a lot of them with very little modifications, (other than I don’t usually use weight)
I like to do a workout every day because if I skip a day then I skip another and another.
since january I have lost 10 or 11 lbs of the 40 I need to lose, which is awesome because I always have an extremely hard time losing weight.  I struggle a lot with diet because I don’t like food that’s healthy for you! lol

I would advise you to just try to do the current workouts as best you can and post your score, so we can encourage you! and that will keep you coming back for more torture!

This one was great!  I was really pooped.  I had to stop once because my shoelace was untied.  Also, I had to down a flight of stairs to do the jumprope (I live on the 2nd floor), and coming back up and getting into the deadlifts was really short.  My left leg/ankle is less strong because of an injury some years back, which accounts for the less reps on that side.

Low jacks: 440
one leg dead lift L: 80.5
one leg dead lift R: 94
jump lunges: 239

Everyone’s said really wonderful supportive things about the 23-year old BodyRocker.  You have a world of support here! It’s always positive, and always about giving support and moving up.  You can do it!

UHMAZING post…..

I hope you will come back and read these comments :)You can see there are tons of strangers who offer you such a warm inspirational advice for you.So, Welcome to our community!! Don’t feel loney, lost or left behind. We’re taking this journey together :)

You are in control of your health and your life. It all starts at your own thought. Every time, you catch yourself having negative self-talk like ” I’m so fat, I hate my belly, I’m not going to finish it, People are going to laugh at me” etc. Stop and erase those thoughts. Replace with positive ones and say it out loud ,for example, “I’m going to make a change in my life to be healthier and happier me”, “I will do the best I can and not give up”. Positive thinking toward yourself is a great way to start healthier life.

Food is comfort so make it really comfort you instead of make you feel bad and guilty. Make better choice for your food by planning ahead. Stick with fresh produce like fruits,vegetables,lean protien, whole grain, healthy fat (raw nuts, olive oil, avocado, ground flaxeed ect.) and water instead of soda.Before you go grocery shopping, plan your menu that you will be cooking and eating for a whole week. Yes, you have to take time sit down because when you cook food at home you can control amount of fat or salt. Search recipes from internet(http://www.eatcleandiet.com/the_kitchen_table/ this one is my fav. ) or try out any of recipes from this website. They’re amazingly delicious!!! Another benefit from cooking your own food is you will save a lot of money and you save your life.When you eat real food, it a natural healing for your body. It cleans your body.You will feel much better about yourself since you choose to make a better change for your body :)

Don’t feel discourage when the workouts seem so hard to complete. We all feel the same. Take little steps, one at a time. Everybody starts at 0 level. No one wake up one day and can do push ups, pistol squats or other moves you name it :)  If you can’t jump, then just walk in place do the best you can in those 30 or 50 secs. Write down how you did. This is the only way to track your progress. When you feel you’re ready maybe add a hop or jump little bit, you will be surprised how strong you have become :) And that is an awesome feeling.It never too late too start the change. Your body, mind and soul deserve the best :)

I hope you will come back and read these comments :)You can see there are tons of strangers who offer you such a warm inspirational advice for you.So, Welcome to our community!! Don’t feel loney, lost or left behind. We’re taking this journey together :)

You are in control of your health and your life. It all starts at your own thought. Every time, you catch yourself having negative self-talk like ” I’m so fat, I hate my belly, I’m not going to finish it, People are going to laugh at me” etc. Stop and erase those thoughts. Replace with positive ones and say it out loud ,for example, “I’m going to make a change in my life to be healthier and happier me”, “I will do the best I can and not give up”. Positive thinking toward yourself is a great way to start healthier life.

Food is comfort so make it really comfort you instead of make you feel bad and guilty. Make better choice for your food by planning ahead. Stick with fresh produce like fruits,vegetables,lean protien, whole grain, healthy fat (raw nuts, olive oil, avocado, ground flaxeed ect.) and water instead of soda.Before you go grocery shopping, plan your menu that you will be cooking and eating for a whole week. Yes, you have to take time sit down because when you cook food at home you can control amount of fat or salt. Search recipes from internet(http://www.eatcleandiet.com/the_kitchen_table/ this one is my fav. ) or try out any of recipes from this website. They’re amazingly delicious!!! Another benefit from cooking your own food is you will save a lot of money and you save your life.When you eat real food, it a natural healing for your body. It cleans your body.You will feel much better about yourself since you choose to make a better change for your body :)

Don’t feel discourage when the workouts seem so hard to complete. We all feel the same. Take little steps, one at a time. Everybody starts at 0 level. No one wake up one day and can do push ups, pistol squats or other moves you name it :)  If you can’t jump, then just walk in place do the best you can in those 30 or 50 secs. Write down how you did. This is the only way to track your progress. When you feel you’re ready maybe add a hop or jump little bit, you will be surprised how strong you have become :) And that is an awesome feeling.It never too late too start the change. Your body, mind and soul deserve the best :)

I hope that you will realize, after reading all of the comments, that you ARE a Bodyrocker! These workouts have started moving something inside of you to make a change like many of us have too. Please don’t think that because you are overweight that you don’t fit into this community. We don’t see size or weight, we only see each others desire to better ourselves. If many of the other bodyrockers are like me, (which i’m sure they will agree), your story gets us excited to think we are here to help. Keep it up BODYROCKER

Oh heck those darn jump lunges. I’m a dead woman! Even just stepping them is a killer. I can do it!

YOU CAN DO IT ! IF WE ALL DID, YOU CAN TOO!!!!!!
come on! just get started, day by day ! 
Ynieves is totally right! 

Fuerza!

Where is today’s workout?  Looking forward to it!  I’ve already worked out todya, but I can’t wait to see what it is!  Bodyrocking for…maybe 3 weeks now? LOVE it!!!

Okay, guys. I’m panicking a bit. Is there not going to be a workout for today (July, 7th)? I hate to pick something from the archives and then be surprised with the new workout. lol

I agree! Maybe you should first talk to a diet specialist or a doctor. If you are trying to lose weight, sometimes you need a professional help. Plus, you might suffer from some hormonal issues that are blocking your progress. But good thing is, that you already started and you WANT to lose weight and be more healthy :)

My dear sad Bodyrocker:

I think you are depressed and sabotaging yourself.

When you’re really heavy it IS harder to exercise. A diet book I read years ago told readers to try carrying  a 20 lb bag of sugar or potatoes up a flight of stairs. The idea was to make it real how much less effort climbing those stairs would be if you dropped 20 lbs. I think about that to this day when I’m carrying heavy things. If that weight was on me how much more effort getting from point A to B would take every day.

Please work at being gentler with yourself. You’re not a bad person, you’ve made some bad decisions and those aren’t permanent. I bet you’re being terribly mean to yourself. Stop it. Treat yourself well.
It’s not easy, oh I know we’re so quick to stab ourselves in the heart. We all need to be more loving with ourselves.

My suggestion: Set very small goals that are achievable for you. I love cognitive therapy. For a a few days write down every time you criticize yourself. We all do it. “I’m so clumsy, I’m so stupid, I’m such a pig, I’m so forgetful … ” you know what I’m saying.

Once you know your negative self talk – each time you hear yourself saying “I”m so…. ” stop yourself and replace the message with a more positive. So if it was I’m so forgetful change it to “That’s not like me to forget” If it’s I hate myself – easy peasy “I love me, I’m wonderful. I’m a great person”.

If you’re ashamed to be seen in public – walk when there’s a few less people around. You just have to walk a short distance a day to get your cardio into a bit better condition. Set a few goals with yourself at the beginning of each week and write it down. “I’ll walk 2 blocks 4 times this week and stop eating at 7 pm each night.” Those are just suggestions – set your own goals that work for you.

Check in each day to see if you met your goals. If you didn’t quite make some goals examine what tripped you up and how you can avoid that pitfall. Write that down and set it as part of your goal statement. For example, if your goal was to stop eating at 7 pm but you ate because you were watching TV or … then no TV until you can conquer that urge – just like quitting smoking. If you made a goal that was too lofty, make it more doable.

Start challenging yourself but not until you get into the swing of setting goals and meeting them. give it a try. You have a huge community pulling for you. Keep in touch with us. Share your wins! Share your workarounds. Tell us how you overcame your own self sabotage. I know you’ll inspire others!

Hugs LeMeme

If one is not up in time for my morning workout then I pick one that I have recently missed or skipped because of illness, injury or I had already done another workout. That way I am not disappointed with myself if one isn’t posted…

Low jacks (without rope) 261
Left leg dead lift 90 (7kg sand bag)
Right leg dead lift 95
JUmps lunges 192

Thanks for this great workout <3

"I want my life back" : I think you've done the most difficult part by saying this
You said no to depression ! Congrats !!!!!
Go to Zuzana's Absolute beginners workout, it takes about 20/30 mn to go, and it's a very good start for workouts

Keep the sweat ! and Smile ;)

What a great return! For the past 5 days I was so all over the place from dawn until midnight that I could only work out twice (in an internetless hotel room, making up my own choreography) and for the last 3 days I did not have either the time or the space to carry out even as little as the 4 minute workout. I could hardly wait to be back at my parents’ place and catch up.

Regarding this cardio workout (which was quite a drainer in the 35 C heat) both my friend and I were wondering if the low jacks are counted one for every jump or one for every “open and close”. I’m especially doubtful since my pairs are 278 (=556 jumps) and this means that I’m either super good (beating Z by 100+) or I’m quite crappy :-).
Low jacks: 278
Dead lift L: 106
Dead lift R: 108
Jump lunges: 226 (wow! I would never have believed I could do so many jump lunges – it helped though that my other BodyRocker friend has her birthday today, so I dedicated this WO to her, pushing extra hard when my legs started trembling)

In the hotel room I had very limited place, no internet to select a suitable workout, and on top of everything I had paper thin walls, so I assembled a quiet compact workout (just in case somebody’s interested at something like that):

16 minutes of the usual 10′ rest 50′ workout, 4 rounds of the following exercises (with scores):
Squats and side leg lifts: 25, 26, 27, 28
Backward lunges with alternating legs: 22, 24, 25, 27
Lying crunches: 55, 51, 58, 61
Reptile push ups: 14, 17, 16, 15

Until the second round of reptiles I thought that I did not raise the bar high enough, I was missing the sandbag for my squats and the jumps from my lunges, but wow I did feel everything in the second half of the workout (probably thanks to the reptile). At 6:30 am before a long day of project meeting it was the perfect workout.

It’s funny, I was thinking about you, just at the moment!! Because we had no news about you !!??

For the low jack, You have to count each jump !! I had to go to an old workout before this one to know how to count ! So you did 556 !!!

Very good score !
 What is lying crunch ??

I am always amazed to read persons who make their workout very early the morning before the work !!!

No new workout today ????

SO which one(s) did you chose ??

I don’t know yet.

Hi Vivi, I did the 360 rep BadAss as I had already done another one when it was posted:) Those damn plank jump stretches nearly killed me getting to 50 and they totally paralysed my legs for the jumping lunges that were next:( So glad I didn’t wait and picked a workout to do in the morning as I have more energy then:) I’m at mums and she is cooking one of my favourite winter dinner’s – Greek meatballs with egg lemon sauce but I am prepared because I already had dinner at home…hehe

I did three older ones. :) 
Cut The Cheese, Hard Bodies Getting Harder and Body Like a Carry Out. 
I push it like grazy today. 

We are going to go our boys cousin’s birthday party today, so I have to earn a little piece of cake. ;D

Wow, did you do  3 workout in the row or through out the day?

Wow, did you do  3 workout in the row or through out the day?

You know, Vivi, when you are a BR addict, you just HAVE TO workout, no matter when you find the time or how little space you have. The crunch thing is like this star crunch exercise: http://www.bodyrock.tv/2010/11/20/star-crunch/ but since I didn’t have space to split my legs, I just put my feet on the floor and did the little pulses like that. Pretty good burn still, I’m telling ya.

It feels good to be valued and missed, thanks for thinking of me. Soon I’ll return to Scotland and then you’ll see my posts every day again :-). Also thanks for the advice on the counting of the low jacks. Rock on!

I am so very proud of myself today I just have to share it with you (friday)
This morning I cycled to the gym (30 min) did 20 min. crosstrainer, abs bodyweight circuit (including some bodyrock exercises), 20 minutes rowing machine, cycled back from the gym (30 min)
And now I  (start of the afternoon) have completed this workout (sweat dripping all over the place)
scores: 
Low jack jumps (without rope): 375
dead lift Right leg: 63
dead lift Left leg: 60
Jump Lung: 117
This was the first time ever that I was able to do jump lunges. I did about 70% proper jump lunges, the rest normal lunges
Never thought I could do so many reps!!!!! 

Welcome back and great scores:)

my scores:

low jacks without rope 519/259.5 depending on how to count them
one leg dead lift right: 90 ; left: 93
jump lunge: 172

all the best

fairy

yeesh! sweat city. i did low jacks without a rope and my sandbag weighed 10lbs

low jacks: 208

1 leg dead lift L: 88.5

1 leg dead lift R: 73.5

jump lunges; 225

Yet another nice sweat! I used my 15 kilo sandbag.
Scores:1. Low Jacks – no rope: 682 (if counting each jump)2. One Leg Dead Lift, R: 1343. One Leg Dead Lift, L: 1394. Jump Lunges: 372Have a GREAT weekend, all :)It is raining like hell here in DK today, so I am in my baking mood, as always, ha ha :DLove, Maria

Yet another nice sweat! I used my 15 kilo sandbag.
Scores:-Low Jacks – no rope: 682 (if counting each jump)
-One Leg Dead Lift, R: 134 
-One Leg Dead Lift, L: 139 
-Jump Lunges: 372.
Have a GREAT weekend, all :)
It is raining like hell here in DK today, so I am in my baking mood, as always, ha ha :DLove, Maria

I am always amazed by your scores!!! What are you baking my sweet friend???

Today i did 2 older ones too.

* Get Hot Cardio Wo
* Keep it hard for 12 minutes Wo .

I love the workouts you did with SEAN !! They are so brutal & intense !!
But my legs are died now !!!!

THANK YOU, my dear! You make me feel so good about myself ;) I am not satisfied with the low jacks, because I know how much more intense they would feel, if I was able to use a jump rope. But I can’t do that where I live, with people living under me at 5 or 6 am in the morning. That would be disrespectful! Maybe I can start practising outside soon! Hmmm, I am not sure what I will be baking. Maybe choc chip cookies, a dirty brownie or a banana bread. I can’t help myself, I just love everything about the baking process. It makes me so relaxed and comfortable. I admire you for being so strict with your diet. Saying no to all sweets. I know I can, because I’ve done it before. I just don’t like myself, when I become to controlled around food. I do keep my 4-5 small meals a day including veggies and protein only, though. What are you doing this weekend?
Love, Maria

I added after the Part1 of “Hot to trot Wo” to work abs. Which I did Twice (2 x 6 rounds)
Very good for abs and shoulders too! And to finish this training I did 500 abs(10 x50 differents exercises, crunches, butt lift, bicycle…).
Now shower !

OMG! this is a KILLER workout 100%!! my butt feels it very much, lol! i was swimming in my sweat afterwards but am soooo happy that i’d pushed through!

ok, here is the score:

300 Low Jacks without the jump rope (i counted every Low Jack as one rep not every jump)
108 Dead Lift Right
109 Dead Lift Left with 9,5 kg sandbag
274 Jump Lunges which is my pride! haha :)

my buttocks are pretty shaky but i feel very accomplished :) no leg exercise tomorrow!! will attemp some Knee Raise time challenge instead ;)

I’m going to feel that tomorrow !!!!
low jack with rope 535
DL left w/25 lb 113  ( I paused and squeezed at the top of each one )
DL right w/25 lb 115
jump lunges are still hard for me , but still cranked out 168

My energy is still really low from the long weekend and rode trip, but I should be recovered by the end of the weekend

OHHH I hates jump Lunggge :}
hopes to get better w/ ‘em :)

I also just did “Get Hot Cardio” – thanks for the inspiration ;) My calfs will be sore tomorrow, as I did it with bare feet! Do you have any fun weekend plans?

Plus 100 One Leg Raises from pull-up bar and 50 (slow) 1-Leg Bridges – I love these!!! :)

Thank you for such a heart felt letter, this is truly inspiring. Girl you rock!!!! You have gotten alot of great advise & I can feel the Love pouring out to you. You have taken the hardest step of your life by puuting yourself out there. It’ll make this journey so much better. Know that we love you already & as everyone keep saying take it one day at a time. The plus side is you are young, making this life change now is Awesome & you Can do it!
The older we get the harder it is, I know this for fact. I’m 47, we have 4 kids from 22 to the youngest being 4. LOL I know right. God Blessed us with a little princess late in life. Any way, Our oldest was over wieght & has been most of his life. I Never fussed about his size because I Did NOT want to make him feel worse about himself. I grew up in a house where one was overweight & fussed at constanly & refused to do that to mine.He decided to get healthy & is doing AWESOME!!! He has dropped over 100 lbs since Nov. He is feeling so much better about himself since he can see the changes his hard work has accomplished. I did challenge him, he will have a six pack before I do : ). He has youth on his side! He laughed!!! He was under the misconception that because I’m not overweight & he was that I would be able to get toned up before him. Hahaha! I have old lazy muscles & they have been cut 3 times due to c-sections, from navel to pubic. No muscle control there. His six pack is coming along nicely, mine is starting to form but it will take me a lot longer. I am determined to have a flat stomach to match my sculpted arms : ) It was very hard when I started Body rocking, I couldn’t a lot of the stuff & still modify alot, BUT I started by walking in place, then marching to get the knees up, now I skip in place with out the rope (my ceilings are to low). The point is do what you can & build from there. It’s the personal challenge, we Are our own worst enemy, it’s a daily battle to get up & do my workout. I know if I get up & do my 12 mins I’ll feel better, some days I only do 5 or 10 min. But I have to keep going, I have to stay young to keep up with our little ball of energy.
The eating heathier is a little easier, it’s all about Portion sizes. Remember a good portion size for a girl is ONE handful of what ever your eating. That is a great place to start, they say eating smaller portions 5-7 times a day will boost your metabolism & it works. This was the hardest concept for my son to get a hold of, he is finding it is working.
Well I guess that’s about it from me. If you need me I’m here for you. : ) Love & Blessing to you girl! Your Awesome & keep up BodyRocking <3  

For the week end, we go to celebrate the birth of my little sister’s daughter !!!

It’s great to see such wonderful support you have here for this troubled Bodyrocker Zuzana :) I’ve never been in these shoes but, reading it is so painful and heartbreaking :( Please keep your head up and never give up. We are here for you and want to help support your efforts to being the best you that you can be. Baby steps, small changes, positivity, and discipline are key. Also, have friend join you in this journey to being healthy and fit. It’s much easier when you have someone to join in and support you. There are people here just like you doing these workouts and going through similar challenges as you. You’re not alone. This is what this Bodyrock community is for and we want to help you so stick with us. I would love to offer any advice that you need or some encouragement so leave me a comment anytime and I’m here for you or any other Bodyrocker out there. Don’ be shy.

I really try not to rush through the workouts when I use weight so as not to sacrifice form for speed. I really liked this workout as it’ll warm up my legs for my weight training with squats, leg presses, and lunges that I’m about to do next.

LowJacks: 528
LeftLegDeadlift(30LBs): 112
RightLegDeadlift(30LBs): 118
Jump Lunges: 204

Are you guys counting each jump as one rep in Jacks??? Cause I only count every legs-together jump as one….
My score:
1) Jacks with rope – 205
2) Dead Lift L – 87
3) Dead Lift R – 101
4) Jump Lunges – 162

It was very brutal, especially those jump lunges, I still hate them! But it was amazing super sweaty workout, I am glad I took a day off yesterday and did this today :)

Not too impressed with my scores but gives me something to beat next time :)
low jacks with rope 413
dl left leg 114
dl right leg 121
jump lunge 159

I used a 28 lb sand bag on my dl’s 
Thanks Zuzana and Freddy :)

I totally know how you feel. I became obese in my early 20′s and the shame was overwhelming. I lost 70lbs when I was 24-25 and for the most part have kept it off since. I slacked a bit last year but I could feel the shame rising with the scale so I have become more disciplined with my diet and am feeling pretty good again. In fact, BR makes me feel hopeful that I have the body I have always wanted and I will be turning 38 soon.  Let me say how I started with the 70 lb weight loss- at first it was just yoga and small diet changes. Then I started dancing in my living room- then I started dancing in public ;-)! You can do this by making small changes. It is a good idea to keep an exercise journal so that you can mark your progress. Then, on a day when you get discouraged you can look back and see the progress you have made. The thing is that when we max ourselves out at every workout, we feel like we’re not making progress but keeping track will remind you that your max is bigger than it was last week … just wait until next year. Finally, if you feel really powerless over your eating, you might try Overeaters Anonymous. It is a twelve step program that can show you how to deal with any underlying emotional or spiritual problems that are driving your eating- and everyone there knows what its like. Do what you can for today and know it will build. Most of all, keep the faith that you can recover.

I agree on the not racing through comment.  You can get caught up on the numbers and forget the form, and it really doesn’t do you any good.  I find going slower and more controlled is harder in every way and gets you better results as well.

Yes, I did them in a row. Just little stretching and water pauses between. :) 

Alright.  So what is this amazing stuff you bake that turns you into such an animal??  You have to get it out there on the market so all the rest of us can partake!  Those jump lunges..OMG!  You’re a little bunny!!!

I had far too much fun yesterday…surfed 3 hours, then another hour on my mini paddleboard battling wind and waves.  Then I had to go to yoga in the vening so I could undo the kinks.
So today I tried to do my usual 45-50 minute hill run and ooooh it hurt!  However, Bodyrockers do not quit.    I still had to do today’s workout.  I still haven’t mastered the low jacks in a jump rope (what a clod!) so I did mostly hi knees and a few regulars:
jump rope: 460
Left deadleg:112
Right deadleg:109
Jump lunges: 222 got a little intense!
The waves are supposed to get big again this morning so I’m going to throw some green stuff in the blender and hope it revitalizes me, haha!

JANET!!! I missed you and your sweet, always-funny-compliments lately! Sounds like there’s full turbo horse power on you these days, Iron Woman!!! Ohh, I am baking all kinds of naughty stuff… probably very forbidden, if you ask Z & F! lol. Not that I eat the entire pan. Just a “little” dough and batter, ha ha. I do feel very quick in the Bunny Lunges these days, which makes me feel I am maybe not going deep enough. I really try to hit it low with each jump, but still, they ARE supposed to feel very mean and rough!!! 

Awww…yes, I have missed my regular workouts.  I smacked my knee into the reef a couple weeks ago.  A guy ditched his board in my face when a big wave broke in front of him so I had to do the speedy duck and cover.  I was thrown on the reef (shallow water and sharp coral reef) really hard and fast and bounced a ways.  I hit so hard I thought my knee had split open, but it just gave it a deep bruise and cut.  Moments like that are really scary because you know you are going to get hurt and you will find out which body parts in only a few seconds.  I was super lucky.  When you are being thrown around under water in the shallows you have no clue what is going to hit bottom first, you just hope it’s not a face plant.  The really bad part was the same guy then threw his board away again to get under the second wave!!!  This is so rude and dangerous!!  
So I am just getting back into a routine again now that my knee feels less poofy.
And about those energizer bunny jump lunges…how about going deeper AND max your spring into the air since you have so much energy to burn, you crazy girl.  Just trying to keep it nice and painful for you, m’dear!  And that cookie dough sounds luscious!  I would eat the whole thing.  Get it out of the way before it hurts somebody!

did this in my 89 degree F  garage because i prefer doing BR on hard floors plus to use the jump rope i needed higher ceilings.  so it was super brutal in such hot conditions

458
121
132
266

those dead lifts are way harder than i thought and way hard to balance!  

this comment is for the person that sent the email..
I was and still sort of am the same way, only kind of the opposite. I am now over a year in recovery from anorexia nervosa. For over 2 years, my life was consumed with just my disorder and i was ashamed of everything about me. I socially withdrew, didn’t talk to anyone, hated the outside world. the only thing that kept me safe was my disorder and the obsession with food. I didn’t enjoy anything just like you said. I was only surviving, not living at all. I had to drive to live a life. Everything I did was compulsive and created by the rules in my head, not by what I really wanted to do. My advice for you is to take life by the horns and follow every dream that you have. I am going to Africa in 20 days to fullfill my dream of going there to help a completely different culture. You have to get back that drive and love for life that I’m sure you once had. Don’t focus on food. Eat when you’re hungry, stop when you are full. I know that is waayyyy easier said than done, trust me, I completely forgot how to feed myself normally. But every day, put in your very best passion and effort. Try to focus more on what you want out of your life. Get out there and enjoy it. And most of all, be proud of yourself and who you are as a person. Don’t ever feel ashamed of yourself. “God grant me the serenity to accept the things I cannot change, change the things I can, and wisdom to know the difference.”
Love,
Danielle from NJ, USA

Hi Audra and Janet,

I agree with you both. :-)

It’s almost always better to hold form over getting a high number of reps.  I everyone once in a while do a workout in what can only be described as slow motion.  That is at about half speed.  Try doing 20 push-ups in slow motion.  It’s much harder than doing them as fast as possible. 

For me this is all about using ATP and utilizing all routes to making more.  So a long walk or run is a good thing as well.

Take care,
–Chris

Wow Zuzana, I was almost half of your scores.  I have just *not* been feeling my workouts this week.  I am having a very hard time pushing myself, and I really think its the heat/humidity.  I live in NYC and this week someone turned up the heat and the dew point also makes it reallllly gross…ugh,enough with the excuses.  I did 3 out of 5 workouts this week.  Next week will be better.  It HAS to be better…
Here are my scores:
Low Jacks – 297
One Leg Dead Lift (Left)- 54
One Leg Dead Life (Right) – 53
Jump Lungh – 120

The letter above is really touching.  If the author is reading this, please know you are NOT alone.  You have found the BEST community to help you push push push, and I really hope that you keep up with Zuzanna’s workouts and diet tips.  One day at a time leads to one week.  One week at a time leads to one month.  One month at a time leads to…you get the picture.  :)

hi guys!

OMG I didn’t realize how hard this was going to be.  for some reason I never did the math and figure out how many sets of each we were doing, I was thinking that it must be about 8 sets.  near the end I was looking at my timer and thinking WTF did I mess this up?  I was dying, those one leg deadlifts were getting really hard to balance.

so my low jacks weren’t particularly low as I did them with the rope and can’t go low and not trip! lol
deadlifts were with 2 – 5lb dumbells and after 4 sets I switched the order of the legs, so after 4 sets I did right leg first as I noticed that my reps were dropping on my left and not on my right.
still can’t jump jump lunges so doing back lunges and I can get knee to floor now!

low jacks with rope – 403
deadlift left – 77
deadlift right – 75
jump lunge – 103

Low Jack Jump Rope 227
One Leg Dead Lift (Right) 64
One Leg Dead Lift (Left) 62
Jump Lunges 137

I used 20lbs dumbbell for the dead lift and tried to keep proper form and went slow instead rushing through the reps. Jump lunges as well, and it was tough! My low jack jump rope wasn’t exactly low as I was struggling to keep low and not tripping :P

And before having lunch, I practice 5 Pistols on each leg! Surely my legs are dead for today!

How hard should I train? Every day I try to make the maximum effort into training and 24 hours later feel the pain of what I believe is the effect of lactic acid in my muscles, then I can say that “always” I’m sore. I’m supposed to gain strength but I can not move so much pain. I continue to train so hard? or should I do with less intensity? I have seen some progress but I do not know if “less is more”. I train 5 days a week: 2 miles / 20min. + 30min. HIIT’s with my own weight (Burpees, jump lunges, jump squats, push ups, dips, pull ups, crunches, etc.). Thanks!

I dunno if anyone will read this since there are so so so many awesome comments on this post already that I think this will get lost in the mix… but I thought it appropriate for modifications for beginners.

For the low jacks you can always do out, out, in, in instead. If you don’t have great balance yet you can hang on to a chair that is beside you and use no weight… your own bodyweight will usually be enough for this many reps. 

For what it’s worth :)

Another great one! I do not have a sandbag, so I had to do the dead lifts with two eight pound dumbbells. worked fine!

Low Jacks-464
Left Leg-125
Right Leg-131
Jump Lunge-306 

I WAS SO TIRED SO I STOPPED AT TWENTYONE MINUTES>  MY RESULTS ARE:
1. low jacks(no jump rope)-237
2. one leg dead lift(no weights)-L 81  R 81
3, jump lunge-135(used support to hold myself up while i jumped up)
 Thankyou for this workout.  Have a great day.

you killed on the jump lunges :)  such inspiration!!

Hi, Alice! I found a couple of articles you might like to check out. I think these will answer your questions: http://www.angrytrainerfitness.com/2010/12/why-your-workout-isn%E2%80%99t-working-rest/ and http://www.angrytrainerfitness.com/2011/05/ask-alfonso-im-sore-should-i-workout/ .

I don’t know how long you’ve been working out, but it’s normal for beginners to be continuously sore for the first little bit. I know I was! When you settle into the proper routine, you should only get DOMS occasionally. Hope the articles help!

Hi,
Hum…no workout for Thursday or today?  I didn’t workout yesterday as I had a contacts installation removal lesson and glasses fitting which took up the slot I would normally used.  Today did a workout of my own invention.
12 rounds 10 sec rest 30 secs work
Skipping 
Pull-ups
Knee Raises
Prisoner Squats

After 100 Fast Skips!
Got my heart up to ~140 beats a minute and sweated pretty good!

–Chris
I almost lost my place in the workout as a Hummingbird came to my feeder for the first time I’ve seen!!!

I finally did this workout today. My scores are:
Low Jacks no rope 495
One Leg Dadlift R and L 135 each leg
Jump Lunges ( are a killer but I love them) 349
This workout was something because I was still sweating after taking a shower
Thanks you

You should be satisfied with the low jacks because you done what you could with your living circumstances, also you make up for intense with your great speed. I would feel terrible doing that knowing someone lived downstairs so you are doing the right thing and you will be rewarded for being a loving, kind, sweet, thoughtful person:) I have to be strict with my diet at the moment because I really want abs like Zuzi and I have been looking into it. I read 90% is diet and 10% is exercise. I have cut out everything for a month – I am not eating any corn, soy or wheat products only vegetables, fruit, nuts, eggs, meat, chicken and cottage cheese. Hubby is working this weekend so not much planned:(

Your score for jacks with rope is 410 Nina:) Great scores!!!

I did:
519 jump rope Low jacks
One leg lift (used a plant)) 58+59
Lunge (no jump, my knees are tender) 151 – it was HARD ENOUGH

Done!!!
my scores are:
low jacks: 299
one leg dead lift (R) 70
one leg dead lift (L)  72
jump lunge 204
Great workout!!!!
Thanks

Low Jacks: 500

One Leg Dead LIft w/sb Left: 102.5

One Leg Dead Lift w/sb Right: 105.5

Jump Lunge: 230

This was extremely difficult as I dislike jump lunges and was afraid of my form, but Brutus came in half way through but I decided that I needed to get my workout in just in case it was a lazy day.  We took the kids to Cool waters and my legs were killing me from walking up the stairs with the baby.  It was worth it since everyone said he had a cheesy smile on his face! It was a beautiful day!

So I just did this one… it was tough! I was still sweating after my shower! I plan on doing it again REAL soon :)!
Low Jacks: 222 (1 full jack as 1 rep, not each individual jump)
Left Leg Dead Lift: 95
Right Leg Dead Lift: 97
Jump Lunges: 188

Ow ow ow ow ow~! But I love it! Thank you!

Wow. (I’m saying that lately after these workouts!)
Low Jacks with Rope: 424 (the first round was awkward as I got the hang of it)
Dead Lift with 20lb bag (Left): 98
Dead Lift (Right): 99
Jump Lunges: 252

I do want to do this again (I think) one day to try to beat my scores…but not for a while!

The answer is simple.  Be intentional.  Don’t be like everyone else who says, “It would be nice if I lost weight” or “It would be nice if I .”  Be intentional.  What do you all day?  I used to play World of Warcraft and eat Taco Bell.  I spent all my time being intentional about the game.  I reseached, experimented and talked with people about the game.  I thought about it when I wasn’t playing it.  One day I realised that if I put this much time and effort into getting in shape, I would have Ryan Reynold’s body.  So I decided to be intentional with what I want and I quit playing the game.  Please don’t discount what I did.  I am addicted to that game.  However, I started researching, reading and asking questions.  I asked myself constantly, “Is what I am doing right now helping me acheive my goal?”  If the answer is no, then I do something else.  I started a free blog on WordPress to share my findings and keep me accountable (in anonymity since no one really reads it).  I learned about foods, additives, detoxification and more.  I tried my best to change 1 or 2 small things every week.  Google is your best friend for anything (motivation, information and communications).  Remember, baby steps are still steps. 

what kind of phone do you have?? I have a blackberry storm =/ and i tried downloading an interval timer on my itunes to sync onto my itouch but for some reason my stupid itunes wont work D:

Yay, thanks for cheering me up :D I was so confused by everyones high number with jacks, I knew I was tripping a lot at the beginning (started doing well after 5th round), but still it seemed too low to me :D

My scores are:
Low jacks with jump rope – 275 reps
Deadlifts 10 kg – left – 90 reps & right- 96 reps
Jump lunges – 380 reps

Hi Guys!

I come back with my scores.
Low Jacks with Jump Rope – 500
One Leg Deadlift left leg – 78
One Leg Deadlift right leg – 81
Jump Lunge – 262

I did it yesterday. I lifted a heavier weight, so I was doing with 30lbs, circa 13kg. And this was amazing!! After this workout I ran. My butt on fire :) Thanks for the great workout! What will I do today? I think I do your older workout! :)
Have a nice weekend for you all!
xoxo Zsuzsa

Perhaps we can help you to explain something?
Otherwise, write the name of the exercise for which one you need explanations, on the top (in te white scare) and you will see others video with it ;)

This was a killer one, you guys! My scores:
1. Low jacks without jumping rope – 535
2. One leg dead lift (right) – 92
3. One leg dead lift (left) – 93
4. Jump lunge – 173And to my fellow Bodyrocker up there, I say, take ynieves advice. Take it one day at a time. Also, that would be a great motto – “Today is all we have. Tomorrow is not promised”.

No new workout :( !!
It doesn’t matter I spotted some ! ;) I just have difficulties to choose !!! hahaha

Hi there, 

Which ones are you trying to choose from? I have difficulties finding one. Would like to focus on upper body workout. My legs and bum are killing me from the latest day of workout!

This was a killer workout, my thigh are still in pain since Thursday  from all the jump lung.  Not complaining  at all.

Have a nice weekend all.

Zuzana,why do leave us one more day without your amazing workouts?I’m so sad about it. :(

Thanks for sharing your workout . I just finished it. Instead of pull up i did Reverse push up and i did 20 rounds. I got a good sweat.Have a nice weekend.

http://www.bodyrock.tv/2011/01/28/hot-body-beach-workout/. This one is great and very brutal!!! A lot of upper body, but definetely also legs. Otherwise, you can just make your own workout :) Make it as short or long as you wish, with your favourite intervals and chose your a lot of upper body exercises!

You can chose between a thousand fun workouts in the archives. That is why they are here on the site. Please, give the busy couple a few days off. They must need it, since they haven’t posted anything. Or, they are probably working hard to develop even more features for us lucky BodyRockers all over the world.

Your welcome anytime:)

Hey dear friends!
If you need a little inspiration, I finished 2 killer workouts today (my Saturday off – YEY!!!)

http://www.bodyrock.tv/2010/09/01/body-like-a-carry-out/
and http://www.bodyrock.tv/2010/03/29/abs-on-fire-workout/.

But I must warn you: when you start off with sore legs and butt, these are quite mean! 
But GOD, it feels incredible to push through the pain and kill Brutus, AAaaahh!!!!
I wish you all a fantastic weekend :)
Love, Maria

Thanks anyway, you are great person Donna, one of those who push me forward :)

Thanks, dear Kat :) It makes me very happy!

You sure have a rock hard determination, sweet Donna :) All my respect to you! Let me know, if you see and feel any great difference after 1 tough month.
Love, Maria

Ha ha ha, you are the funniest, dear Janet :) Thank God you were that lucky, so we still have the pleasure of your life bursting, loving presence here on BodyRock.Tv!!! I guess that cookie dough or cake batter does “hurt” me a little, since I find it hard to notice greater visual improvements, as time goes by. I know it is normal, that most people see and feel the biggest differences after the first 3-6 months, which I also did myself. I feel that my strenght and stamina is in better condition than ever before, but I don’t lose anymore fat. Which buggers me a lot. I just CAN’T seem to get rid of the last fighsty bit on my arms, upper thighs and butt, grrrr!!!! It is quite a dilemma, since I don’t want to go on an extreme “all clean” diet. I work so physically hard each day, speeding around and lifting a lot, plus I do 1-3 workouts every single day. I keep the 4-5 small meals daily, including veggies and protein, and I almost never eat bread anymore (and I don’t fancy rice or pasta). So yes, I do sin by eating a bit of cake a couple of times a week, but should so little keep me from slimming down? It sounds very impossible and mean :( 

did you do yesterday’s workout? i did and i am DYING today…can’t even touch my legs without pain!  i skipped the gym this morning because i can barely move!

Wise decision, Danica :) I did it too, but I wasn’t very sore today, until I started working out. My legs felt like two huge cement blogs during those Burpees and Ninjas, phew!! Not to mention the sandbag lunges…. burrrrrrn!!!!
I guess I will feel it all tomorrow and take a rest :)
Love, Maria

And I appreciate your pushin’ for my pain, ha ha :) I did these two today:
http://www.bodyrock.tv/2010/09…and http://www.bodyrock.tv/2010/03...

And BOY, those sandbag lunges are MEAN when you go ALL the way down in each step :)

Yes, still here, for better or worse, hehe!  I surfed again yesterday and the knee was happily ok with the biggest waves yet of the summer.  Came back home in one piece, more related to no crowd than personal prowess I suspect.  Saw plenty of others take lickins, but yesterday was not my turn, haha!
Hmmm I don’t know.  Cookie dough is not really an essential life nutrient that I am aware of, so I suppose on some sad day hopefully very far off in the future you can dedicate your body to science and see what happens when you give it up.  If those nasty little globs of fat miraculously vanish you will have you answer that consuming spoonsful of cookie dough leads to more padding.  An easier but perhaps less desirable path to the answer of the experiment is to give up the 1-3 workouts rather than the cookie dough and see if the fat globs get bigger  ^^ .  
I recall at one point when I was in high school I thought I was blessed with a fast metabolism that could burn through anything (in retrospect this was quite true, knowing what I got away with).  My dear friend and I became enamored with Reeses peanut butter cups.  In near orgasmic delight we would eat about 6 of these delightful yummies every lunch, sometimes after our three large peanut butter cookies.  In about three weeks the peanut butter cups had morphed onto my belly and I had to go through withdrawals.  Tragic.
So from my limited personal experience I suspect that it is really just cookie dough sticking to your backside and arms.  So the only thing that lies between you and the “ultimate cut Maria” could just be the thing you love…baking.  Cruel, yes?  What you need is a pudgy husband who loves to eat your cookie dough for you.

Could cookie dough be the culprit?  I suppose there is only one way to know if that is all that lies between you and the “ultimate cut Maria”.  You can dedicate your body to science and sacrifice the dough to see if the fat shrinks or you can skip the 1-3 workouts a day (and keep eating the dough) and see if the fat grows.  Your choice  ;) .  I can also imagine a third option…I have to do this periodically when my weight notches up and I can’t seem to get a handle on it (and I am not wanting to scan the mirror to see if the cellulite is clotting up because I know it is and I can hear it growing).  I will do the lime-cayenne pepper-maple syrup fast for at least a day, maybe more if I am feeling brave.  I will keep doing it one day a week until I get a grip on my eating habits.  I find it is like rebooting the system.  I am so lucky it is too hot in Lahaina to find any pleasure in baking.  You could also find a nice cuddly pudgy husband who loves to eat your cookie dough for you.  

Sigh.  There you go again with those nimble little bunny legs, Maria.  Ninjas, burpees, lunges.  I tell you, simply giving up the cookie dough looks easier from my end of the screen, haha! I am not yet on my second cup of tea so it is too early to decipher what my body needs today.  I was hoping for more thrilling surf but I do not hear it crashing nor pounding.  So sad. I have made note of your challenge…

I was going to keep today completely workout-free day, but then I just feel like I have to do something. So I did 200 reps of Ab Chobbers in the night, it took me about 10min. :) 

Lovely weekend! ♥ 

Otherwise you have challenge, instead of workout ;).
This one for exemple (Not need of the legs of the whole) : http://www.bodyrock.tv/2011/04/05/exercise-challenge-headstand/ hahaha

Hi again, Jan :) 
THANK YOU for taking your time to reply on my ridiculous self-pitieness!!! I believe you could be so very right. That giving it up is the big deal for me. What buggers me is, that I do not eat enormous ammounts of that stuff, so why the hell is it not being burned off from all my damn acitivity? I really, really wonder. My metabolism should be pretty high, when taking my fitness level and “regular” diet into consideration. I do not eat it every single day, and if I do, not several spoons full, ha ha ;) So, you drink that stuff and eat nothing for one or several days? Jezz, that sounds tough. But hey, if it works! I wonder how you can sleep, when going hungry to bed. Can I ask you, as my dear friend, what does your own diet looks like? And: do you never ever indulge in any kind of sweets or salty snacks? From the pictures I have seen, it is hard to become more ripped than you are, you Hawaiian Surfing Goddess ;) 
Love, Maria aka The Jumping Bunny

BTW, that Reese’s flip sounds like true heaven and the best-party-ever in my mouth, ha ha ;)

Ha ha ha, great one :D

Ha ha, you poor thing, I hope I am not being too annoying! 
Just wanted to share, now that Z & F are busy. Let me know what you are up to, when your eyes are willing to stay open without support, lol. I am a little nervous about my level of all-over-body-pain tomorrow morning ;)
Love, Maria

Hahaha, thanks. =)

Omg, the jump lunge would kill me if I tried it today. But you’re right, I’ll focus on upper body exercises and make my own workout. Maybe I’ll try headstand too. Haha, thank you. :) 

Hi Samanthina,

Like Maria says lots of workouts to pick from and all good and free.  I expected that they would always be busy if they moved to LA.  Maybe that is why I sort of didn’t want it to happen.  But, you know I also want Zuzana to fulfill her dreams and if it happens here I’m happy.  We have had a fun ride and I would be happy with what I have right now if it stopped.

Besides they only just moved there and it’s possible they’re trying to get their lives in order and do the videos and work on the business. And they have two dogs. One of which can be a big baby at times.

I have a suggestion go back exactly one year and do all the workouts from then till they start up again.

–Chris

didn’t count my low jacks.
one leg dead lifts right leg – 95 with 23 pounds
one leg dead lifts left leg – 92 with 23 pounds
jumping lunges – 247

great cardio workout… my hamstrings feel so so fatigued and tight already from this workout… wonder how they will feel in the morning, hopefully i can walk…

Ha ha, and post a picture of it in here ;) You are always welcome, name sister.
Love, Maria

Finally got around to dong this.  Here are my scores: 
1.  Jacks without rope 491
2. Dead lift (L) 20lbs 82
3. Dead lift (R) 20lbs 84
4.  Jump Lunges 143

As for our fellow BodyRocker, my heart breaks to hear you struggle so much.  Loosing weight is so hard.  All I can say is you have already taken the first step to changing who you are.  You’ve started and really taking baby steps is the best way.  If you try to do it all at once you will fail and then you will get hard on yourself.  You have to cheer your accomplishments…even if they are small.  For example I’m trying to cut sweets out of my diet.  If I make it more than one day I cheer for myself.  So far the longest I have gone is three days.  If I make it four I will pat myself on the back and keep cheering for myself.  You can be your own best friend or your own worst enemy.  Lets just try to kick that enemy in the butt through bodyrocking.  You will find as you keep trying and keep doing these work outs you will get better.  One day you might not be able to make it through a workout and in a few weeks you will find you can.  Keep it up we are here cheering for you.  

If anyone knows about the inability of hours of exercise- with intensity no less- to burn every bit of fat it is me.  I just really love the feeling of a long workout.  
So here’s my magic bullet for when I can’t seem to get a handle on a craving:  I have a cleansing salady dinner the night before with a cup of Smooth Move herbal tea.  This enables a pretty squeaky clean system the next morning, which is very important.  For at least one day I only drink a mixture of two cups of water with juice of one lime, 2 Tablespoons of pure maple syrup, and 1/8 to 1/4 teaspoon of cayenne -organic- pepper.  You can have pretty much as much of this as you can stand, but nothing else.  The syrup keeps your tummy quiet so you can think straight.  If I feel good (or really lardy) I keep going.  I have done 10 days, but for the last 5 or so I start adding fresh organic veggie juices to keep the energy up.  I try not to let my weight get over 5 lbs in the wrong direction so usually a couple days of this resets everything nicely without getting feeble (I hate that!) and shrinks the cravings.  It really motivates me to eat clean again.My diet?  Not rigid vegetarian, but with fish, fresh eggs from out chickens and the occasional disgusting piece of greasy bacon. I really have to watch salt because it turns me into the Michelin woman and my joints and legs feel like overcooked hot dogs ready to burst.  No sugar.  As organic as I can get.  Regular veggie juice.  I have a variety of potent herbal concoctions made by a local herbalist for stamina and energy.  Olive oils rather than butters.  Green spirulinas, algaes and suchlike.  Plenty of fresh Hawaiian fruits.  My treats are local unsugared dried fruits: mango, papaya especially.  I grow a lot of herbs and add them to everything.  Nothing boxed nor packaged nor chemical enhanced.  Very little coffee or alcohol.  Larger meals need to be eaten before noon, and nothing after sunset except fresh fruit.  When I was younger I indulged much more without it affecting me.  Every decade has presented new challenges.  In my 20s I just ate anything that wasn’t tied down and it did the job with little time spent on intense exercise .  In my 30s I had to hit the exercise more so I wouldn’t lose ground.  In my 40s I had to really cut out the indulgences big time.  In my 50s (53) I have to be super in tune to what my body is saying and not force things.  I have to seriously consider each piece of food I eat and whether it will give me energy or not because there is no room for junk calories.  You need less food as you get older so it really is all about quality.

This 6 meals a day thing just doesn’t work for me.  I do 2 a day with little snacks here and there.  I am not a big eater any more.  

So that’s about it.  I am not ripped.  But I feel good!  :)

And for you, m’dear, I think your cookie dough makes you ever so sweet.  Even if you are make believe and really weigh 800 pounds I love your spirit and everlasting good cheer!!  Maybe you are just a stronger, sturdier body type and who really cares anyway?  Your body certainly works phenomenally well, and it might mean a choice between your incredible stamina/ strength  and being a starvng toothpick.  I know which one I would choose!  Maybe you can have the best of both worlds by doing the lime fast one day a week and your usual on the other 6 days???  You could do it one your day off and call it a workout enhancer :)

I feel just the same way about cutting off the sweets!!!
What a sweet, loving comment.

A minute in the mouth but a year on the waist. So tragic!

Cheesecake is better!

You are the sweetest, Janet!!! Your compliments made my day….. by thousands!!!
It really touches me, how you want to spent your precious time on writing me such a great, full-filling answer. Just thank you. Very, very much. I appreciate everything about it :) It is truly interesting and inspiring to read about your routines. Believe me, now I WILL try that “fasting” drink and your Yerba tea. I don’t know, if we have the “Smooth Move” here in DK, but which herbs does it include? You are so lucky you can buy locally grown, fresh produce instead of all the chemically treated kinds. And you even grow herbs yourself :) That is one of my small dreams, to live a place where I can grow my own greens. Actually, I am no big eater myself. I eat whenever I feel hunger, but it doesn’t happen more than a couple of times daily. And I eat small, because I hate feeling too full. 

Do you really have enough energy, when you live on that liquid mixture only? I have read so many different things about it, that it is hard to know what to believe. But YOU, I believe :) You don’t feel you gain weight quickly again, when you stop the fasting? And that thing about the metabolism will become slower, because the body isn’t fed? I wonder about the lack of protein those days, if it will break down the muscles? Sorry for my stupid questions! 

I love your idea about doing the lime-drink fast on my day off, as a start. Then I can also avoid too curious questions from colleagues: “why don’t you eat?” bla bla blaaa….
SO…. what did you do today, so far??? Enough about the bunny, ha ha.

THANK YOU!
Love, Maria

I am happy you find something useful in my note.  It has been a long journey, how to take care of this body without an owner’s manual.  I suppose I am doing okay because many people my age are unhealthy, out of shape, given up or -far, far worse- have passed on.  All those options are unappealing to me, so I keep trying new ways to prolong the fun!
The yerba matte tea has caffeine, but it is not like the kick and drop of coffee or even tea.  It has nutrients.  I learned about it in Ecuador.  Everyone drinks it there.Smooth Move is 1080mg senna leaf and extract along with other flavors such as orange, lemon, etc.Regarding fasting, energy, and muscle loss.  Do not forget people run marathons without stopping for bacon and eggs, so to go a day or two without solid food will not hurt you in the least unless you are already at starvation point.  You will experience a small rebound on the weight, but not much if you ease off the pure fast day with only veggies and fruit (no heavy food at first).  In fact, it is very good to give your digestive system a cleanse and a rest.  Absolutely make sure you get all the foodstuffs out of your gut when doing this or you are just letting yourself become a cesspool.  Try one day at first and see how you feel.  If you are “addicted” to certain foods: sugar, caffeine, etc you may not feel so hot while your system goes through withdrawals–do not panic and reach for the cookie dough and coffee!  If you just feel a little hungry all is well–congratulations–you are probably eating very well.  Drink the “lime juice mix” whenever you get hungry.  Notice what feels different.  After about the third day you are supposed to feel all brand new and perky.  I usually don’t, and I seldom go that far as I do start losing my ability to really push the workouts.  Besides, I don’t want to lose that much weight.  I really just use it to maintain my 5 lb margin.  I usually feel light and energized and focused.  The point to me is not whether I lose 5 or 10 lbs so much as whether I am able to successfully shift out of some eating habits.  It makes me stop and become aware again.  You really just have to take it as it feels.  It is interesting what you start to crave…it gets better on the second day.What did I do?  I went back for more surf.  It was a few feet overhead and pretty powerful so I wanted to be fresh.  It is almost always all guys out there, nearly always younger and naturally stronger, so it is a great challenge to get my quota of waves.  Nobody is going to give waves like that to you, so I have to assert my rights and be aggressive.Yesterday my elbow was tweaking, but a night with magnets on has it normal again.  I will go out at the end of the day again when the sun is less brutal  and get some more.  And right now you caught me on a painting break.  I work tomorrow, so I have to go for the gusto today!

Someday you will have a garden and you can grow your own food.  It is a tremendous pleasure!  I have noni trees, papayas, bananas,  lilikoi (passion fruit), some veggies, and my herbs.  My chickens turn the soil for me.  I want more food plants, but everything is pretty much in buckets because my soil percolates salt (I am across the street from the ocean in former royal swampland).  

It is amazing what the body can do to regenerate when you provide the right nutrients, etc!  An amazing bit of “engineering”!

You enjoy your day off!  Thank you for this great little conversation, m’dear…I have enjoyed it very much!!  I love your happy spirit…shines right through your words!

There’s not much more I can add. I am also struggling to lose some weight and inches. I hope you keep trying. I know I will.

http://www.youtube.com/user/squetch#p/u/10/ksiob6KVPDw

We’ve broken the national heat record yesterday here in Hungary. It was like 37C in the shade. We spent the best part of the morning on a beach, but there’s only so much time you can spend under the baking sun, so we escaped into my friends’ ‘cooler’ (=30C) apartment in the afternoon. Everybody else wanted to take a nap, I used the 40 minutes break exercising quietly in a small HOT storage room. OMG, that was some experience! I think I broke two records: the creation of the quietest most compact exercise challenge (there wasn’t even a timer beeping) as well as the amount of sweat lost during a workout. I loved my little routine, and I was done in a mere 22 minutes and 50 seconds. Here’s what I did in a 1 square meter space:
20 squats all the way down
20 half squats
20 half squat pulses
5-5 one leg squats (alternating legs)
20 push up combos that go like this: I did a push up followed by 4 knee tucks with one single leg without touching the ground between the tucks, 1 under my belly like in the commando push ups and one on the side like in the reptiles another one below and another one on the side. Then I did the second push up with 4 knee tucks with the other leg.
I repeated these exercises 2 more times (3 in total) and finished the routine with 60 crunches: my knees were bent, my feet were on the ground and I was sitting on the soft part of my butt (I had no exercise mat), so it was more like leaning backwards and forwards quickly from this position.

Hi all

First, this email is really touching, and as ynieves said, tou are the bravest Bodyrocker, so no need to worry, because you will be fine in no time :
you have the courage to write these words, you will find the courage to succeed in the Bodyrock workouts. You have got the will to try them, you will find the will to make them yours every week, everyday.
Second : Zuzana and Freddy, you say you cannot answer every emails, but I think there are some people who need an answer more than others. And some regular encouragement.
I hope you will help this girl, she is young and his courage deserves a divine Zuzana help :)

Dear Bodyrocker, like I said, you have the will to try the workouts ; and as Zuzana said, we have to push at our maximum effort : if your maximum effort is to complete onmly one or two exercices of the workout, so what ? Next time, you will do better, even if it is only 2 or 3 reps better.
Don’t set your standards too high at the beginning, or you will be disappointed and you will stop the workout. Each person his rythm.
So do not stop, and day after day, gradually, you will feel better. Sweat is good for health, push yourself little by little each day and you will have your life back.
Because we are with you, and because you are a Bodyrocker !

Thanks Nina, what a sweet thing to say:) I try to be;) so happy I have helped you:) Enjoy your weekend!!!

You need to build you ability to handle stress, as well as your physical level. All of us experience challenges mentally and physically , that is a part of success on anything. Also non of us is a 100% successful all the time, we all make mistakes, in fact it is important to allow yourself to make mistake. Know it is a part of the process, and do not stress yourself with guilt. It  will demotivate you, and make you feel like a failure. Just tell yourself you are in a learning process, because you want to empower yourself, and you will learn, grow and build yourself up, with muscles, confidence and  knowledge. That will change you to become more the person you want to be, witch is also who you really are, and what you deserve. We all go true pain, hurt, fear, sometimes we get sick, we get injuries, but along that way you learn about your body, yourself, and you learn how to overcome obstacles. Do your best, witch is always good enough, don’t give up, write down your goals, and allow yourself to make mistake. Talk to yourself in a kind respectful manner(very important, if not you will sabotage yourself) Be your own best friend, and stick the program, even if you one day do not feel like it, don’t wait for the feeling to show up, feel the fear, and do it anyway. 

 BODYROCK is amazing, Freddy and Zuzana are amazing,  so I’ll say you come to the right place, do not be afraid of Zuzanas exellent shape, use it as inspiration and motivation:) 

I wish you all the best…

My score: 

Low Jacks Jump Rope 284
One leg Dead Lift R/L105/104
Jump Lunge 254

Thanks Maria mou, I am trying:) Week one gone and I can tell by my clothes that I have lost some weight, my tummy is flatter but I am craving more fruit as I move into my cycle. Got a feeling this week is going to be harder,  but I am committed to this and I just have to get it done. No workout today as it is my rest day!!!

Oh my heavens!….I thought this workout was never gonna end!!  It felt super long and intense….but I also did “Teenage Dream Workout” just prior to this so perhaps that’s why.  My scores:

Low Jacks= 284 (pitiful compared to Zuz!)
L DeadLift= 146
R DeadLift= 164
Jump Lunge= 160 (again….not so good!  These are tough for me!)

Thanks for a great workout!  
Have a fantastic day Body Rockers!!  :)

I still haven’t gone out to get a new jump rope either….perhaps that’s why I was slower with my Low Jacks….I find the skipping rope helps speed things up (if I’m not tripping on it LOL! )

HI everyone,

just finished this about an hour ago and already I feel my buns! WIN!! Having done the transform your booty wkout yesterday also helps to that.
eheh  :)

Low jacks (no rope, prisoner style): 264 (x2= 528)
One leg dead lift with 7.5Kg barbell (L/R): 102/102
Jump lunges: 169

Take care

I guess I finally did the one leg dead lift properly because my butt’s feeling it today! I used a 30 lb bar and did a bit of a twist on it. I lifted with the weight, brought the weight back down then stood up without a weight, to complete my exercise. I did do a wee toe touch each time I stood up to balance myself but from how my butt feels I don’t think it took away from my exercise.

 I found I was going too fast if I didn’t do it this way and think I was losing form. Much better and more effective for me.

Thanks guys – I’ve got a megasoreass! LOL

Dear BodyRocker,

There have been some very inspirational posts in regards to your email, full of helpful advise on where to start your workouts and diet changes. That being said, I would like to add one thing: 

Love yourself for who you are now!

Forget what people think; don’t let their negativity affect the way you live your life. Realize people’s judgmental thoughts about you or anyone else are simply their own insecurities coming out. Keep your head held high, chest out, and a spring in your step because a positive attitude is the only way to prove all those people you are worried about wrong.

I strongly believe that a healthy lifestyle must start with a healthy body image and a positive attitude. Write out all the things you love about yourself, both physical and mental qualities. Or even better, keep an ongoing list of things you love most about yourself and post it somewhere you will see often. Every morning as you get ready for the day, think about what you love about yourself the very most right then and write it on your list. It doesn’t matter if you repeat things, just write it down. 

By focusing on what it is you love about yourself instead of what you want to change or worrying about other’s opinions, I think you will find it is much easier to face the challenges life presents to you. I started keeping my own mental list of what makes me wonderful when a bully at school decided to make me her target when I was 6, and although I didn’t feel any different at first, I quickly realized that by reminding myself of everything great that I am, no one could hurt me and I could accomplish anything. I became invincible.

Just because you aren’t satisfied with where you are health wise does not mean you cannot be happy. I have always been slightly overweight, and a few moths ago I decided I owe it to myself to get in shape while I am young (just turned 21 last weekend!) and stay that way. You should do the same: get in shape not to prove anything to anyone (including yourself) but simply because you are worth the time it will take you to do so.

Life is too short to not enjoy each moment you are given, so remember to love yourself for all that you are and all you want to become. Everything else will fall in place. 

With all the love in the world,
-Valerie

P.S. The things I like most about myself this moment are:1. How easily I can lose myself in a good techno song (I had to take at least 10 dance breaks while writing this post haha)
2. My adventurous personality.
3. The color of my hair in the sunlight.
4. The way I feel like I am flying when I run.

What do you love?

low jacks –> 365
one leg dead lift (left) –> 77
one leg dead lift (right) –> 79
jump lunges –> 192

ran to the toilet after cuz i thought i was going to puke. but it was just a few dry heaves. i really need to quit smoking :(. killer workout =]. thanks Freddy & Zuzanna =] !!

and don’t worry Bodyrocker. i’m not forgetting about you. will write you some kind words of encouragement when i have a little more time.

One thing I noticed with this comment that I didn’t totally agree with is the part that said it is a choice to overeat. Simply because there are eating disorders like BED (binge eating disorder) or Bulimia Nervosa that is more the disease controlling a person than themselves choosing to overeat. I myself have struggled with very severe anorexia for years and am far in my recovery now. But I know that the disorder controls more than it is the person’s choice. the choice comes in whether to recover or not, not to develop the disease.

My legs have been sore all day from this workout (which I did yesterday)! Those one-leg deadlifts…. silent killers.

My legs have been sore all day from this workout (which I did yesterday)! Those one-leg deadlifts…. silent killers.

Read The Easy Way to Quit smoking by Allen Carr…you can get it on Amazon. It is a wonderful book! I would venture to say that you would be a happy non smoker by the time you were done!

Maria, I’m sorry to interject in the middle of this conversation, but I wanted to say how much I respect you for knowing too strict of a diet isn’t right for you and not falling into a trap that you don’t want to be into. If you love baking, BAKE! you can start a bakery! that is something that relaxes you and makes you happy, so why stop? you work hard and eat well. one little taste of what you bake doesn’t mean a thing. Keep up the great work and the baking! you could do so m,uch with that talent like sell the desserts to restaurants or bake sales at events, anything!
-Danielle :)

I find the word disease is a catch all phrase these days.  There are attention diseases, alcohol diseases, food diseases, to name a few, with more being “discovered” all the time.  Some are illnesses, some are disorders, and so on.  Basically it just means something deviates from the norm, whatever that might be.  Every society has its own version of what the norm should be.  The norm is the quiet consensus of the majority. 
 Some “diseases” seem to be from birth, some are acquired later on, some are deemed “hereditary” and so on.  I think ones that are developmental are often habits one acquires in response to stimuli, from the stress of life as it were.  To illustrate my point, one does not see anorexia or binge eating in newborns.  It is something that seems to occur mostly near adolescence, especially among girls who are anxious to be thought of as attractive.  Perhaps because it becomes habitual behavior it crosses the fine line into being categorized as disease, but to me they are all shades of gray.  To me these began with a personal choice i.e. if I eat less I will become skinny and more attractive. This alone is not a horrible choice, but carried to an extreme habitual level it can even lead to death.   I am not in the least belittling the difficulty of breaking a habit that has lead to a “disease”.  Breaking bad habits has got to be one of the hardest lessons we get in life, period!  I believe that in broadly labeling many conditions as “diseases” we are not fully taking responsibility for our actions and life.  There is no magic pill to cure anorexia.  One must simply slowly retrain oneself and try not to yield to the old destructive habits, something that is incredibly hard when the trigger stimuli is still there tripping you up.  This is something everyone has to do in life on a daily level with all sorts of things, without the dubious privilege of having a “disease”.  ”Disease” implies you have no control over it, and I simply don’t buy that.  Yes, overeating can become unconscious behavior.  In becoming conscious again one can see there are choices that will lead to healthier outcomes, as you have found with your eating. 

I find the word disease is a catch all phrase these days.  There are attention diseases, alcohol diseases, food diseases, to name a few, with more being “discovered” all the time.  Some are illnesses, some are disorders, and so on.  Basically it just means something deviates from the norm, whatever that might be.  Every society has its own version of what the norm should be.  The norm is the quiet consensus of the majority. 
 Some “diseases” seem to be from birth, some are acquired later on, some are deemed “hereditary” and so on.  I think ones that are developmental are often habits one acquires in response to stimuli, from the stress of life as it were.  To illustrate my point, one does not see anorexia or binge eating in newborns.  It is something that seems to occur mostly near adolescence, especially among girls who are anxious to be thought of as attractive.  Perhaps because it becomes habitual behavior it crosses the fine line into being categorized as disease, but to me they are all shades of gray.  To me these began with a personal choice i.e. if I eat less I will become skinny and more attractive. This alone is not a horrible choice, but carried to an extreme habitual level it can even lead to death.   I am not in the least belittling the difficulty of breaking a habit that has lead to a “disease”.  Breaking bad habits has got to be one of the hardest lessons we get in life, period!  I believe that in broadly labeling many conditions as “diseases” we are not fully taking responsibility for our actions and life.  There is no magic pill to cure anorexia.  One must simply slowly retrain oneself and try not to yield to the old destructive habits, something that is incredibly hard when the trigger stimuli is still there tripping you up.  This is something everyone has to do in life on a daily level with all sorts of things, without the dubious privilege of having a “disease”.  ”Disease” implies you have no control over it, and I simply don’t buy that.  Yes, overeating can become unconscious behavior.  In becoming conscious again one can see there are choices that will lead to healthier outcomes, as you have found with your eating. 

Sorry for the late reply as I only just saw this:( Just jump right in and begin to follow the daily workouts:) Listen to your body and do what you can:)

WELCOME ANESSANDRA!!!

is there going to be the workout video for this?

Hello my dear female mentor, lol :)
I have the perfect idea: WHY don’t I just move to Hawaii, so you can “train” me from there and keep an eye on me, ha ha. AND I get to enjoy your incredible weather and sweat everything out a bit. I have to say: I adore your art!!! So pure, glowing and unbelievably beautiful. You truly have a gift (many) from nature. I am on my first day of fasting with the “yummi” drink, and let me me honest, it has felt like the longest day ever, so far. I did my workout this morning, which boosted me a bit, but otherwise I have lacked energy and just felt like sleeping the whole day away. I really hope it will be just a tiny bit easier tomorrow! I do feel strong for trying and not giving into all the temptations. I am amazed how you could co for 5 days on this drink mixture ONLY and have energy. Inhuman :) ha ha. 

I can’t thank you enough for that bottom line compliment. The sweetest thing anyone could ever say, Janet. Thank you!!! Better is: I can only say: right back at ya’!!!

Love, Maria

OMG!!!!! I was able to do jump lunges!!!!! I have really been working on my leg strength!!!!!!
In February I could do ZERO, 4 weeks ago I could only do 4 or 5.

Low Jacks= 246 (I am working on coordinating jumping AND skipping, staying low just put another boulder on, and I loved it!)
DeadLift left= 89
DeadLift right= 98 my balance sucks!
Jump Lunge= 148 SO PROUD!!!!

Eu penso que se você bocy rock começar com caminhadas e reduzir inicialmente sua quantidade de comida no prato em cada refeição, comer bem devagar,sentir que está ficando satisfeito,depois com os passar das semanas começar incluir alimentos mais leves, tudo aos poucos,nada radiacal e se movimentar com muito cuidado dentro do seu limite os exercicios body rock.Tenha fé em Deus, acredite em você.
Priscilla – Brasil

I did this one today because Saturday was my “rest” day. Can’t do more than one or so reps of the jump lunges yet, but otherwise–it went well. Until I ate some Oreos afterwards…sigh :) 

Closest I’ve ever come to puking with your workouts! Proud to finish. Was it hard for other people to keep their balance on the dead lifts?

Low Jacks (without rope): 530
Dead Lift (left): 71
Dead Lift (right): 75
Jump Lunge: 169 (whew!! these were rough!)

Wow…one big ball of sweat and tight muscles. My scores:

Low Jacks – 287 (she kicked my ASS!)One leg dead lift (right) – 97
One leg dead lift (left) – 97
Jump lunges – 414 (which makes me think next time I have to concentrate more on form. There’s no WAY I should beat Zuz on this one! Deeeeeper next time!). 

Love this one, guys – my legs and abs are super tight and it’s just what I needed today :)

I’ve been doing other workourts, but I did this one finally today. I didn’t use the sandbag. Here are my scores:
Low jacks with jump rope: 328
one leg dead lift L (no sandbag): 115
one leg dead lift R (no sandbag): 122
jump lunge: 213

I’m proud of myself! I managed to do low jack with the jump rope without triping to much :)
I’m swiming in my sweat!!

Keep bodyrocking everyone and I hope that the “letter bodyrocker” is doing finne and following all the Bodyrockers advices ;)

Ela não te vai entender Priscila XD

What Priscilla said was: I think that you Bodyrocker (the one that wrote the letter) should start by walking and reduce your food quantities in your plate, eat slowly and you shoul be felling satisfied with the amount of food. During some weeks you should include lighter food, everytinh slowly, nothing to radical, and you should move with bodyrock exercices but within your limits. Have faith in God, believe in yorself.

In the workouts section there is sveral links: all exercices, all workouts, exercise challenges, fitness tips, streching and cool down, warm up. Well, in “streching and cool down” you  have strentching and cool down exercices, and in “warm up” you have warmn up exercises ;)
kisses

Hey Danielle! Awww, you have no idea how much you moved me with your sweet encouragement and compliment. Thank you SO much!!! Don’t ever appologize for interrupting – it is only enjoyable with other nice BodyRockers’ opinions :) And you are so right. Why give up my true passion, when it doesn’t kill me and it is such a great part of me. Part of what brings me daily joy, happiness and creativity. AND a sweet bite or 5, ha ha. My problem is just: WHO is going to eat all the goodies I bake, when I don’t have space for anymore? Ha ha. My boyfriend and I enjoy my cakes a lot, be we can’t eat them all by ourselves. So funny you mention it, because it IS my big dream to open a little, charming confectionary store with home made chocolates, cookies (all kinds), fudge, gift packages, nice coffee and so on :) What is your passion(s)? Thanks again!
Much love, Maria

Thank you @facebook-510084719:disqus !!!! This advice is useful to everyone :)
I personally love the photo with the quote: It’s hard to beat a person that never gives up. So I hope that our BodyRocker won’t give up and I’ll try too to be that never giving up person :3

there will be 9rounds of all the exercises = 24minutes total

My scores are:

Low Jacks – 235 reps

Using a 20lb SandBag
One Leg Dead Lift (left leg) – 75 reps
One Leg Dead Lift (right leg) – 78 repsJump Lunge – 145 reps

Great Workout!!!!!!!!

yet another bring your A game water never tasted so good workout brought to us by Freddy and Zuzana..made it..my scores got messed up by my failure to keep count in columns. However, I pushed hard and will come back for more that my left foot is finally better. Tendonitis bites.  

Low Jacks with Jump Rope 43+40+40+40+33+37+38+40 = 311
25# One Leg  Dead Lift -left leg 10+11+12+12+10+12+13+13+13 = 106
25# One Leg  Dead Lift – right leg 11+12+12+11+11+12+12+10+12 = 103
Jump Lunge 30+36+34+38+35+38+38+39+38 = 326

I LOVE HOW BAD the entire back of my legs were killing me for two days after this workout. The pain is just so damned validating :) 

jack ropes: 443
deadlift R: 92
deadlift L: 90
jump lunge: 172

OH!  No I did not….thanks for that info, Sophie!  Yes, I think a lot of people miscounted….which is a GOOD thing!!  Thank You!  :)

i can’t give any other advice besides push yourself every day and don’t give up, ever.  i was once told that when you boil it down, our lives are nothing but choices.  there is nothing in this life that i HAVE to do.  everything i do is because i choose to do it.  i push myself because i choose to.  i give up because i choose to.  i guess we just have to make the right choices.

this was a  great workout  i had a bit of trouble tripping on my rope and i couldn’t seem to find my balance with the deadlifts, but i was drenched by the end of it.

low jack rope jumps:  434 (if i count every time my feet hit the ground)
1 leg sb deadlifts L:  92
1 leg sb deadlifts R:  92
jump lunge:  240

I did this workout yesterday and today I feel as if I’ve been kicked hard in each butt cheek, so it’s obviously done something good!

Couldn’t do this one on the 9th because I was going on my first “real” hike in four years the next day and I wasn’t sure about soreness – so finally got to it this evening:

My scores are:Low Jacks – 284 reps (hmf, I wondering how there is such a marked difference on my tally, ah well)One Leg Dead Lift (left leg) – 99 repsOne Leg Dead Lift (right leg) – 101 repsJump Lunge – 162 reps

Hey there, I just wanted to address the person who wrote the letter about their weight and their desire to workout here.  I think many of us that do these workouts and grunt and groan and wish it was over, we may be taking for granted the physical ability to do them at all.  When you see someone who is overweight, you may think to yourself, why can’t they be as disciplined as me and start working out?  Do they know they are overweight?  They must not want to workout out.  Reading this email breaks my heart.  My niece is overweight, much like the writer of this email, from a very young age.  I worry about her health, and her social pressure.  I don’t want anyone to hurt her and at the same time I know exactly what society at large is thinking when they look at her, “why doesn’t she do something?”  well it’s a struggle, she doesn’t even know Bodyrock.tv and even if she did, I imagine she would become frustrated quite quickly with it and give up, not because her desire isn’t there, but because physically it is so difficult and she hasn’t known anything other than being her size.  Hearing this Bodyrocker say how difficult it is, but she keeps trying, keeps coming back.   It is so inspiring.  You can’t judge a book by its cover, or a Bodyrocker by their size.  Your heart is beautiful an I hope you keep on working baby, cause I want you to be healthy and meet that goal, and be proud.  I want you in this community and I will be looking out for your future posts.  You can do it, a little at a time.  Don’t give up.  You will get there. This is a great place and I know the people here want you to succeed!  Much love!

Katie 
Colorado

My Score:
16 x 35/10
- LOW JACKS WITH JUMP ROPE: 27, 20, 20, 32
- ONE LEG DEAD LIFT -LEFT LEG: 12, 13, 13, 12
- ONE LEG DEAD LIFT – RIGHT LEG: 12, 13, 14, 14
- JUMP LUNGE: 21, 20, 17, 26

Def need to work on keeping my core tight

hello guys after 2 weeks wihtout trainning :( this was my firts exercise X) and my score was:
-156 open and close legs:1 jump
-75
-78
-217

Hi there Rockers,

I am doing this one today while Freddy and Zuzana continue to drop their burpee bombs:)

Woooo.
Low Jacks (no rope): 323
One Leg Dead Lift L: 87
One Leg Dead LIft R: 74
Jump Lunge: 227

Sweaty and happy.

Burpee for Erin.

i finished and i am nacked………………………….see u petra london

Finished this workout from a month ago, and I still can’t believe that I was pregnant then. 
Stronger and hotter is how I describe myself now, and I’m so proud of how far I’ve come from a year ago.
Thanks you guys for changing my life!

Hi !!! This is my score after 3 moths without all you!!
1) Low Jacks with Rope :448
2) One leg Dead Lift(Left Leg):115
3)  “     “      “     “   (Right “) : 111
4) Jump Lunge: 251

Much better that  I thought!
Thanks

My Score: 
18 x 30/10
- LOW JACKS: 35, 35, 42, 38, 39, 36
- ONE LEG DEAD LIFT: 11, 13, 12, 13, 14, 14 
- JUMP LUNGE: 23, 22, 23, 23, 21, 24