Oct 25 2011

Hot Fit & Tight Workout

Hi BodyRockers,

I was walking through the bookstore the other day taking it all in, making little notes about all of the fabulous novels that I wanted to buy but would later kindle to my iPhone when I stumbled across these two books side by side. They are both #1 New York Times best sellers, and they are both advocating a completely opposite approach to Bread. In the book aptly named “Wheat Belly” bread is clearly the enemy – and this is backed by the usual assortment of scientific mumbo-gumbo. In Tosca Reno’s “Just the Rules” another extension of her popular Eat-Clean Diet series it’s perfectly ok to eat whole wheat bread in moderation.

Two books – side by side – two completely opposite approaches to a food that is pretty much a staple of the western diet. It’s not too hard to see why people are so confused when it comes to Bread. We get at least two dozen desperate emails a week from people asking if it’s ok to eat bread – so I thought I would turn it over to you guys so that you can share your thoughts and strategies on this tasty topic. What approach do you take? Have you noticed that giving up on bread has been helpful? Do you love bread too much to ever let it go (I’m with you). Please share your thoughts in the comments below.



Workout Breakdown

Time: 16min.Workout Type: Interval trainingExercises: 6
  • Dynamic Squat4 minutes
  • Reverse Push Up4 minutes
  • Dive Bomber 4 minutes
  • Prisoner Get Up4 minutes
  • Set your interval timer for 6 rounds and 2 intervals of10 second and 30 seconds
  • Take only a short rest aftereach blog of 4 minutes of interval training

Get your gear for this workout here:

My Scores

Dynamic Squat

Zuzana – 24 reps, 23 reps, 22 reps, 20 reps, 20 reps, 19 reps

Reverse Push Ups

Zuzana – 19 reps, 14 reps, 9 reps, 8 reps, 8 reps, 7 reps

Dive Bombers

Zuzana – 9 reps, 8 reps, 6 reps, 5 reps, 4 reps, 4 reps

Prisoner Get Ups

Zuzana – 8 reps, 7 reps, 7 reps, 7 reps, 7 reps, 7 reps


You will need to set your Interval Timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. This means that you will be doing each exercise in 4 minute blogs  and the entire workout will take you 16 minutes because there are 4 exercises total. See the video tutorial for more detailed explanations about each exercise and variations for beginners. You can also find each exercise in All Exercises category.


Around The Web
  • JessJN

    I recently read “Eat Right for Your Type,” & have been eating accordingly for a few weeks.  So, far, I am happy with how I feel.  I have eased into it, so I’m not following it 100% yet.  I decided to try it after reading a few testimonials, including a Bodyrocker’s.   What interested me most is that 95% of my former diet was composed of the foods the book claims make me gain weight: chicken, corn, wheat, tomatoes, & peanut butter (I’m B+).  I haven’t lost weight yet, but have noticed that my skin has cleared up, the tone of it has evened out a bit, less hair seems to be in the drain each morning, I rarely have to clear my throat after meals (unless I eat something I’m not supposed to) & I feel really good.  I’m also not snacking all day like I used to.  I’m basically eating 3 meals & 1 snack, but without thinking about it so much.  It used to be that every 4 hours I was starving.

    The only bread I’m eating these days is Ezekial sprouted bread, or homemade spelt bread…& I’m not having very much of that.  

    My hope is that eating this way will finally help me lose the bit of fat I can’t shake, despite a strict diet & consistent exercise.    Time will tell.

  • Anonymous

    i just finish,1)137×2)49×3)48×4)120x…………………….and i am kaputtttttttttttttt……………….petra london

  • Nikki sorenson

    where  is the weekly  workout  schedule  :(

  • http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

    Great workout I was feeling it! I don’t see 6 exercises though? I see only 4, 5 if you count Prisoner get-ups for both legs separate?

  • http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

    4min blocks? I was hella scratching my head like what are 4min blogs?!? lol Mmmmkay got it now!

  • http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

    4min blocks? I was hella scratching my head like what are 4min blogs?!? lol Mmmmkay got it now!

  • http://makavelina.mplicka.cz/ Nina_CZ

    Ahoj Petro! :)
    You are so right with the bakeries :D very close to my house there is a tent with Trdelník and it smells SOOOOO DELICIOUS but the worst thing is that I have to walk pass it every day, because it is on the way between a tram station and the building I live in :D It is very hard to resist, I could eat that think every day :D but it is very pricey here, so it is another reason why not to buy it… Maybe I will buy one once christmas comes… haha…
    As for shopping for ingrediences, I like visiting Farmer’s Market at least once a week for veggies and from time to time I find something special there to buy (once I got a bottle of freshly made carrot juice, it was expensive, but it was SOOOOOOO DELICIOUS). I have to admit that I love shopping in BILLA, they have everything I need there (coconut milk in BILLA is cheaper than in other supermarkets, and I am used to shop there for 6 years so I already know what they here and where do they have it, haha, I am really lost in TESCO or ALBERT) :D
    Many things I just buy online (oils, coconut and almond flour, spices..), but still looking for some good stores :)

  • Laila

    I used to LOVE bread, and couldn’t imagine cutting it out of my diet. However, I did (about a year ago) and I lost weight much more easily (25 lbs total). I also feel much better when I avoid bread (and other starchy foods); when I do indulge now, I notice a major difference… I feel sluggish, tired, and bloated.

    In addition, although it was really hard at first to avoid bread, after a couple of weeks I found that I had stopped craving it. Now, a year later, it’s not all that appealing to me, and I rarely eat it. Never felt better!!

  • Dakkotah

    Hi Everubody!!
    This is my score:
    1) Dinamic Squat: 54,24,20,20,26,24
    2) Reverse Push Up:15,18,16,17,16,15
    3) Dive Bombers:5,5,5,4,5,5
    4) Prisioner Get Ups: 6,5,5,5,6,6 (with 5 kilos)
    Just me:
    5) Skipping Rope (X18′)

  • http://delightfultastebuds.com Jos

    Caroswimming: You can read all about grain manifesto on Whole9 http://whole9life.com/2010/03/the-grain-manifesto/ and also about legume (soy is legume) http://whole9life.com/2011/04/legume-manifesto/ Breakfast doesn’t always evolve around oats, wheat and stuff, think of a mini portion of your lunch and dinner ;)

  • ulla

    That’s it. Basically, one round consists of two intervals. The longer interval is for working out, the shorter one for rest, a sip of water, or writing down your reps. Have a blast!

  • Hazel

    Natasha, when you set it up, you should have two times on your GymBoss; the time on top being 10 seconds, and the time below being 30 seconds. Let the 10 seconds run, and when it beeps, the 30 seconds will start to run. The idea here is that your 30 seconds is where you do the squat/dive bomber/whatever exercise that is listed. Then, when it beeps again to indicate ten seconds, you stop to rest. So in short, do your exercise during the 30 seconds, rest for 10 seconds. Wash rinse and repeat. Hope I’ve helped.

  • Hazel

    Yup, this bread issue doesnt exist in Singapore, where I live. The closest “healthy” bread I’ve found is the Gardenia 12-Grain bread. We dont have sprouted grain bread, and even if we do, what I’ve found so far is that its generally expensive. Personally, I think its ridiculous to cut out bread from your diet (unless its really necessary). Just keep the bread to a moderation. Instead of two slices, eat one. Or have bread after your workouts or only for breakfast. That way, you dont feel deprived and you wont binge on it (like I do with toast once I’ve cut out bread for too long).

  • ZoeRocker

    This is always a good one. I think this was my 3rd time around. The reverse push ups and dive bombers killed me because I’ve been doing heavy weight lifting. I did a session this morning so my arms are complete jelly. Here are my scores:

    1. Dynamic squat- 26,26,26,26,26,26
    2. Reverse push ups- 21,13,10,8,8,9
    3. Dive Bombers- 8,6,5,5,5,5
    4. Prisoner get ups- 7,7,8,7,7,7

    Plus 3 burpees. One for Erin, one for Zuzka and one for Freddy:)

  • http://www.makavelina.webnode.cz Nina_CZ

    Sure, Phoebe! I can recommend a few sites you can read to educate yourself (as I did)! :)
    http://robbwolf.com/http://www.marksdailyapple.com/http://whole9life.com/http://delightfultastebuds.com/ – YES, she is responsible for me going Paleo :) )) http://nomnompaleo.com/ – great recipe source, http://www.civilizedcavemancooking.com/ – great guy with lots of recipes, http://www.theclothesmakethegirl.com/ – amazing girl, recipes, tips and fun :) You can google the rest :)

  • Ellen

    Good work out! The dive bomber’s killed my wrists more than anything – is that wrong technique or do I just need to train my wrists more too? 

    My scores:
    Dynamic Squat 17, 14, 12, 11, 9, 9
    Push-ups (with knees crossed/legs up) 8, 8, 6, 6, 4, 3
    Dive Bomber 1, 4, 4, 3, 0, 0
    Prisoner get up 4 (right leg), 4r, 3l, 4l, 3r, 3l.

    • ZoeRocker

      I used to be the same and as much as this exercise does not get any easier, your wrists will get stronger.

  • Bodyrocker_Audra

    Hi Everyone, 
    I’ve been away for a few days and finally got to this workout.  I figured it’s time to get back to posting scores again and today being my 32nd birthday I needed to squeeze this one in before the partying starts lol!    Here’s my scores:

    Dynamic Squat:  27/26/26/25/24/22
    Reverse Pushup:  21/19/17/16/15/13
    Divebomber:  9/8/7/7/7/6
    Pris. Getup:  6/6/6/6/5/5

    + healing burpees for Erin!

    BTW am I the only one who feels like they’re gonna “toss their cookies” when divebombing? Haha!
    Hope you are doing well Zuzka & Freddy!

  • Bodyrocker_Audra

    Hi Everyone, 
    I’ve been away for a few days and finally got to this workout.  I figured it’s time to get back to posting scores again and today being my 32nd birthday I needed to squeeze this one in before the partying starts lol!    Here’s my scores:

    Dynamic Squat:  27/26/26/25/24/22
    Reverse Pushup:  21/19/17/16/15/13
    Divebomber:  9/8/7/7/7/6
    Pris. Getup:  6/6/6/6/5/5

    + healing burpees for Erin!

    BTW am I the only one who feels like they’re gonna “toss their cookies” when divebombing? Haha!
    Hope you are doing well Zuzka & Freddy!

  • V.I.G.

    1. Dynamic Squat 21,20,20,22,21,22
    2.Reverse Push Ups 12,10,8,9,8,9
    3.Dive Bombers 7,5,5,5,4,5
    4. Prisoner Get Ups 6,6,5,6,6,6

    Thank you for yet another great workout:)

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Hey Renee,

    No problem, here’s what you do:

    Set the timer to two intervals 10 and 30 seconds repeated 6 times (this will be a 4 min exercise period).

    Start with 10 sec rest, followed by 30 sec Dynamic Squats. 10 sec rest again, 30 sec Dynamic Squats, 10s rest, 30s Dynamic Squats, 10s rest, 30s Dynamic Squats, 10s rest, 30s Dynamic Squats, 10s rest, 30s Dynamic Squats.

    Take a bit longer break, a breath, prepare for the next exercise, start the timer again with the same settings (6 rounds of 10-30 sec intervals)

    Now you do: 10s rest, 30s Reverse Push Ups, 10s rest, 30s Reverse Push Ups, etc – 6 times in total you’re just doing Reverse Push Ups.

    Now take another break, prepare for the Dive Bombers, start the timer again and do 6 rounds of 10 second rest followed by 30 seconds of Dive Bombers.

    Last 6 rounds are the same, but you do Prisoner Get Ups in 6 installments.

    If you prefer, you can set your timer to 24 rounds of 10 second rests and 30 second exercise, but I’d personally collapse after the 10th round if I didn’t take a more substantial break after a cluster of 6 exercises.

  • Joubert12

    “Bread is the staff of life”…it was meant to give us a bang for our buck. It is no wonder it staves off hunger and starvation in third world countries.  And it is no wonder it fluffs us up quite nicely when we don’t walk, hike, recreate, garden, dance, love and swim through our days.  I am a marvelous bread baker but walk a tight line between offering it up in love and entertainment and eating it like it is the end of the world and I better have a two year food storage around my midline…

  • Danica

    Squat:  21, 20, 20, 19, 19, 18

    Rev Push: 13, 10, 6, 7, 7, 7

    Dive: 8, 7, 7, 6, 5, 8

    Prisoner: 6, 6, 6, 7, 7, 7

    great workout, thanks!

  • Anonymous

    I remember this workout, it was awesome! I like how the exercises are built into blocks. I also added 10 minutes of skipping/boxing to this workout to get more cardio.
    dyn squat-16,17,17,17,18,19,16
    reverse pushup-14,10,11,6,12,13
    dive bomer-8,6,6,7,5,4

    I couldn’t move my arms after the dive bombers! great workout as always

  • Sabrina

    Nope its wheat too Shelby. Also things like Salmon have been genetically modified, I cant list it all here look it up and you will be shocked how much of what you eat is now genetically modified!

  • MariaBjørgJepsen

    Bread is not plain bad for you, if you can eat it in moderation. People seem to get the idea, that bread alone causes heavy overweight and even death, but please, that is NOT true :) We all need carbs to function physically and mentally, so let’s not all get too obsessed with the “bread is your worst enemy” idea. It’s all about finding a healthy balance in your diet.
    Love, Maria

  • MariaBjørgJepsen

    Hey Renee! Of course, I would love to help a nice newbie :) First I need to know: did you buy a Gymboss Interval Timer yet? That training gadget is necessary if you want to follow a lot of the workouts here. In the middle of the workout description on top, you find a link to get one. They are very cheap, I think. 
    Love, Maria

  • http://delightfultastebuds.com Jos

    Haha I love bread as well especially the light fluffy kind type…after cutting them out from my plate for a while, I am not craving for them anymore. But once in a blue moon if someone offered her homemade bread, I’d definitely take a bite- it’s worth it. The ones from stores? Not worth it at all.

  • http://delightfultastebuds.com Jos

    You should give it a try..it won’t hurt. Along the way, you’ll find out what’s the best combo that works for you. Just remember, Paleo is NOT one size fit all diet – or I should say lifestyle (I dislike to use the word “diet” in paleo as it has more meaning than just being a fad diet). 

    When I first started, I had hard time cutting out oats as well (I LOVED oatmeal) but I always felt too full and bloated after eating and then crashed 2 hours later with a horrible hunger pang, I went cold turkey one day and never looked back. For breakfast, I mostly loaded up on good source protein and starch (sweet potatoes, yam) and lots of veggies. After a while, my hunger regulates a lot better and I’ve never looked back again :)

  • http://twitter.com/GabayC Gabija D.C.

    Dynamic Squats: 20,18,15,12,15,12
    Reverse Push Up:  14,11,9,5,4,4
    Dive Bomber: 4,4,4,3,2,4
    Prisoner Get Up: 5,6,5,5,4,5
    Thanks!!! <33

  • JSee

    This is all true. The additional fact that is missing is that the real problem is the yeast. Prior to 1980 and the invention of Rapid Rise Yeast, all yeasts were naturally occurring and therefore required the longer rise time. (Rapid rise yeast is a man made substance found nowhere in nature.) During that process, the yeast consumes for its food the gluten, tannic acids and phytic acid found in the grain.

    Rapid rise yeast does not do this leaving all of the toxins behind for our bodies to deal with. The yeast itself is perceived as a foreign substance and gets our immune systems all jacked-up trying to get rid of it. Have you ever wondered why candida is such an epidemic in our society along with gluten intolerance? Well, now you know. This is why the sourdough is a much better option because it is getting rid of all of that during the rise time.

  • Gerrilee Schafer

    1/ 27 each round
    2/ 16-13-12-12-10-9
    3/ 12-11-10-8-10-8
    4/ 4 each round
    plus 13 minute 10/20 HK/regular skip

  • Anonymous

    Not sure if this helps anyone, but I found another way to do reverse push ups. I don’t have a dip station, and I used to do them under my table (by holding on to the sides)… UNTIL… I realized that my bathroom door and my bathroom counter are the right distance for me to use my iron gym pull up bar. I simply put my feet flat on my counter, knees bent and back straight, while holding on to the perpendicular bars on the pull up bar. It works magnificently.
    Hopefully that helps someone out there.
    Happy bodyrocking!!

  • Marie-Pierre Robidas


  • Elena Ioan

    Hi! I also make my one bred. I do sourdough bred, and also bred with poolish… Here’s my favorit site with bred recepies (it’s king of a blog): http://www.thefreshloaf.com/

  • Cindy

    I did it at home todaly.
    Warm up with 5 minutes of Skipping
    Dynamic Squat 25-24-24-23-23-28
    Reverse push up 16-16-12-12-10-10
    Divebomber 11-8-9-7-6-6
    Prisoner get up 9-9-8-8-8-7
    I love this sweet and hard workout!
    Thanks to Z&F

  • http://christyruns.com Christyruns

    LOVE this workout.  Dive bombers are the BOMB! ;)

    1) 27,26,28,27,29,28
    2) 17,17,16,17,16,16
    3) 10,10,10,10,10,10

    Big improvement for me

  • Epsharon

     Well I’m not a registered dietitian yet but I have taken many classes specifically tailored to nutrition and have a degree in Kinesiology. I also have read Tosca’s book and read her articles in Oxygen Magazine, to be honest I love the women and agree with the concepts of a healthy nutritional lifestyle. The idea is to stay away from processed foods; people often mistakenly think carbohydrate-rich foods are fattening or effect the body badly. When in fact high-carb foods especially fiber rich foods, such as fruits, vegetables, legumes, and enriched whole-grain breads and cereals provide essential nutrients. Carbs help with glucose and glycogen in the liver and muscles. Whole-grain breads and cereals (not white or bleached) are the main way to get starch and some B-vitamins; fiber is better retained from the skin of veggies and fruit because they haven’t been processed like the bread. People trying to lose weight will avoid breads and noodle because it promotes ketosis (the body starts to use fat as an energy source) but in the long run that can be unhealthy because the body will eventually start to use protein to support the brain’s energy needs, and can cause electrolyte imbalances. To cut out whole grain breads completely I believe is a bad idea. From my own personal experience I do believe in moderation, I’m not going to lie I will eat birthday cake(simple carb) if I’m at a party but on a regular basis you can find whole grain foods in my pantry.. Just stick with the whole-grain and ditch the simple carbs. I also am blessed to not have any health problems that prevent me from eating whole-grain breads. I think people need to experiment with their diet or lifestyle before making a decision; everyone’s body adapts and reacts differently. 

  • Sara_hare

    Thanks, Mark! It’s a lot better today, no more soreness, just a bit stiff, so I’ll start gently stretching it. I definitely agree with pulling away from activity until all better, though – I used to be a gymnast and that’s one of the main things we learned – no matter how minor the injury, let it heal completely before resuming training. Because you can always make it worse. Always. It’s looking like this was pretty minor (whew), but I’m definitely still going to be careful.
    Thanks so much for replying, both of you – the bodyrock community is such a great one!

  • Christine McG

    Well said, Mistress Dez! It goes against everything we’ve been taught that is healthy in the last few decades, but… fat does not make you fat, a bowl of cereal for breakfast might as well be a bowl of sugar and we don’t need to eat several meals a day.

    There is some very interesting history about why the government recommended “healthy” guidelines came to be. This movie sheds some light on it. It will make you question a lot of things…

  • Anonymous

    Hi everyone! Just did this workout. 
    Here are my scores:
    1)dinamic squats: 28-27-26-27-27-26
    2) Legs lift toe touch (instead of reverse push ups): 11-11-11-10-9-8
    3)Dive Bomber: 8-7-5-6-6-5
    4)Prisoners get ups: 5-5-5-5-5-5

    Keep bodyrocking!!!!!!

  • Annebel Wind

    Hi everyone, my scores for this one. Did it yesterday. Also did the ones before, but am a bit lazy with puting my scores online :D

    Dynamic Squat: 25, 21, 22, 22, 22, 21
    Reverse push ups: 11, 8, 7, 8, 8, 6  (this hurts!)
    Dive bomber: 5, 5, 5, 5, 5, 5
    Prisonar get ups: 4, 4, 3, 6, 4, 3


  • Anonymous

    Hi there,

    so…I was feeling very low and sad, and by the end of the day stupid because it turned out I didn’t have any reason to feel like that…stupid brain and stupid hormones… :)
    But I got up and did this and I beat my PB from a year before…
    My scores,new and (old)

    1.dynamic squat                    24 21 17 16 14 15 (21 19 16 15 14 13)
    2.reverse push up                   21 15 13 12 11 12  (12 8 9 7 7 8)
    3.dive bombers                       9 7 7 5 7 5 (5 5 5 5 3 4)
    4.prisoner get up                     7 7 6 6 5 6 (5 6 5 5 5 5)

    Ok, now my day is better!!!

    kisses to you all

  • http://www.makavelina.webnode.cz Nina_CZ

    Just done!
    Oh I hate those Divebombers so much!!! I didn’t wanna do any from-knees-variation, so I pushed a lot to do proper form and sacrificed high reps, but that is not a problem for me, I will rather have low numbers while knowing I did it the best way possible, than do sloppy reps for high numbers :D
    My score for today:
    1) Dynamic Squats (ouch!) 23-16-16-15-14-14
    2) Reverse Pushups 14-9-9-6-7-8
    3) Dive Bombers 5-3-4-2-3-3
    4) Prisoner Getups 6-6-6-6-6-6

    Yay, thanks for a great workout as always :)  
    We have a day off tomorrow here in Czech Republic, so I plan to have a KILLER Friday, do some running, some bodyrocking and possibly some laundry :D

  • Deniel Digin

    I have in my menu only grain bread or crackers with bran.
    I like eat a 2-3 pieces of grain bread with cottage cheese on my breakfast.
    It is the most delicious bread which I’ve ever eaten.

  • GoustiFruit

    Duh, those reverse push ups killed me, my arms were paralyzed for several minutes afterwards from hands to biceps.

    Scores (diff. with previous)…
    Dynamic Squat: 26 – 25 – 25 – 25 – 27 – 26 (+10)
    Reverse Push Up: 16 – 15 – 11 – 11 – 10 – 11 (+3)
    Dive Bombers: 9 – 7 – 6 – 5 – 5.5 – 5 (+1)
    Prisoner Get Up: 8 – 8 – 8 – 8 – 8 – 8 (+6)

    Happy with my dynamic squats and prisoner get ups, but not satisfied with my reverse push ups and dive bombers :-

  • tee

    Don’t worry holly

    It will get better!  these are hard but you will get stronger!  September last year  started these workouts and this one was my very first workout!  I do a physical job and have lifted weights and exercised my whole life and I could not finish this workout.   I was absolutely dying and I could not get up off the ground for the get ups by the time I got to them!

    the dip station is the hardest to substitute for. (or hardest for people to think up something!)  If you have the right kind of chairs you can put the broomstick between.  chairs facing out!  If you have a corner cupboard you might be able to put the broomstick on that and sit in the corner.  some people use their kitchen table,  get under it and grab the width and pull yourself up.  if you have a treadmill with railings you might be able to use them.  some people have gotten walkers from a thrift store.  I use a pullup bar, if you get one of those adjustable ones to put in a doorframe you could lower it to do reverse pushups.  Or if all else fails use something like water bottles etc and do bent over rows instead!

    you can modify all these routines,  do beginners variations,  extend the intervals or shorten them, add more time to the rest interval.  do less reps in a timed workout.  or just do 5 minutes to start.  make sure you take enough recovery time when you are starting!

  • Anonymous

    Do it right when you come home.  In high school I remember that I’d come home after whatever practice I had, veg out a half hour, eat dinner, then do homework.  You could squeeze in a workout & have more energy to do all your homework afterward. :)

  • Anonymous

    I can’t believe how fast some of you all move!  I’m a slowpoke compared to many of you, but it was hard for me so that’s what counts:)

    Dynamic Squat 21  21  20  19  19  21
    Reverse PU  14  9  7  7  7  6
    Dive Bombers  5.5  6.5  4 3full+2knees*  5.5k  5k.  *After dramatically collapsing, I had to switch to knees!
    Prisoner Get Ups  5  6  6  5  6  5

    + 22 min run/walk
    5 min incline walk
    16 min of alternating 1min fast/1min slower running

    Thanks for another great workout.

  • Annie_B

    I did this workout today  :) It’s my 4th time visiting this one. And it KILLED me everytime lol. Last time I did was on Dec 29, 2010. Here’re my scores today and (old).

    Dynamic Squats : 26,24,23,22,21,20 ( 22,24,22,19,17,15)Rev. PUs : 19,12,12,10,10,10 (15,11,8,8,8,7)Dive Bombers : 10,7,5,6,2 reg.+ 3 mod.,4 ( 6,5,4,3,3,3 – only round 1 I did reg. the rest I did on knees)Prisoner Get Up: 7,7,7,7,7,7 ( 6,6,6,5,6,5) + 10 mins interval skipping. Holy cow, I thought I was dying lol. Those Rev. PUs then Dive Bombers really killed the arms. I had to do from my knees in round 5 cos my arms was shaking so bad. I couldn’t even write down my scores properly haha. Next time if I ever come back to this wo, I aim to do Dive Bombers all regular every round…thats my goal :)

  • J

    Did this one tonight! Really didn’t love reverse pushups for 4 mins!
    my scores were:
    Dynamic squat: 22/21/22/22/21/21
    Reverse push ups: 17/16/23/11/12/13
    Dive bomber: 10/10/10/9/9/10
    Prisoner get ups: 6/6/6/6/6/6
    This was the first time I was able to do the prisoner get ups with out any modifications!! YAY!

  • Andria

    Eating bread has always been a major concern for me. It was hard for me to give it up for 1) I love bread! and 2) I feel that it gives me a good source of energy. My great grandfather was a dairy farmer and my grandfather a wheat farmer. My grandmother always ground our own wheat and made bread with very fresh ingredients from scratch. After my grandfather suddenly passed, they moved into town, and slowly began to buy processed and strange ingredient bagged breads. We all agree that within our bodies, mainly digestive system, there is a not so pleasant difference, also along with energy levels and apperance. After experimenting with different diets, I have come to the conclusion that bread is essential (for me atleast). I absolutely love Ezekial Sprouted Grain bread and French Meadow Hemp bread. They are loaded with minerals, vitamins, just enough carbohydrate and even protein- plus they have very minimal ingredients. I have noticed that ingredients such as cornstarch, cornmeal, and endless preservatives are in countless bread choices and I really believe they upset the natural balance our body is working hard to maintain. I always start my day with eggs and some good bread anything, else and Im hungry and sluggish. Then depending on how I feel, more bread before a w.o and always a good source of carbs after, and that is all I need! The rest is just protein, veggies, and fruit. It’s a wonderful balance and definitely not a diet!

  • http://www.resasart.com Resa Groff

    Not to also mention the inclusion of HFCS in like every bag of bread and since fructose takes an entirely different metabolization process than normal glucose, it turns into fat much much quicker and it’s also bulkier!!  No fibre either in these kinds of breads, you are spot on, well done!:)

    • Anonymous

      Ugh, that reminds me of how horrified I was when I found out that all of Subway’s bread is made with HFCS!! Yet, they market themselves as healthy diet alternatives. It’s bad enough how the fast food industry is constantly trying to brainwash us with ads and billboards advocating a midnight “4th meal” or three desserts being a 3-course meal, telling us it’s good for us to indulge. Now they’re actually trying to pass themselves off as proper diet food but continuing to load their breads with “corn sugar”!!  Agh.. sorry… I didn’t mean to rage but I couldn’t help myself. 

  • Legacy921

    Wow Chris!  Thanks for sharing, very informative!  I have been told I am allergic to yeast, so bread, which I love has been mostly phased out.  I have looked and found a few recipes with no yeast, but reading all this makes me wonder if there is not more to this “allergy” than meets the eye.  I may just have to do a little research of my own and maybe bring bread back!   Haha!  As for the diet aspect of it, however, it has probably been an improvement cutting out bread.

  • BodyRocker Amanda

    I personally have never been afraid of bread. Maybe because I’m not a big bread eater. Pasta is what scares me, but over the years I have learned that we do need carbs as part of our daily diet. I think like anything, too much of one thing is never good. I try to go for gluten free breads and pastas and I also try to limit my big carbs (pasta/bread/potatoes) to once a day. I’ll include it in one meal a day, like oatmeal, or a sandich, or potatoes with dinner. I also try to get breads in pastas that are packed full of fiber. To me the higher the fiber, the better!

  • Mary Lou


  • Mary Lou

    Ooh! I would LOVE that recipe if you could post it somewhere Sumontee.

  • tee

    I just did this one the beginning of this month so I skipped ahead to six pack abs.  For some reason I don’t remember it being so hard before!

    I killed the sumo squat & side leg lift, huge improvement with more weight!  sumo pushups reps dropped almost to 1/2 but I did not put my knees down once!  I jumped all my jump lunges and my reps are almost identical to last time and I did back lunges last time!  reverse pushups were lower but I probably assisted more last time!   I hate those with a passion!

    burpee for erin! and anyone else!

    love ya guys!

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    Great workout as always!  Here are my scores:
    1. Dynamic Squat:  22, 7, 15, 16, 16, 15
    2.  Reverse Pushup:  9, 7, 6, 6, 6, 5
    3.  Dive Bomber:  6, 6, 4, 4, 4, 3
    4.  Prisoner Get up:  5, 4, 5, 4, 5, 3

    As for the bread issue.  As part of my religion I follow what we call “The Word of Wisdom”.  In The Word of Wisdom it talks about the things you should eat and the things you should avoid.  It states that “grains are the staff of life”.  As such I eat breads and other grains.  I try to do this in moderation and I try to keep them whole grains.  If you want to learn more about “The Word of Wisdom”  you can go to http://www.lds.org.

  • Tamar

    i did the dive bomber exercise the other day and i did 30 reps without giving up! it is by far one of the hardest exercises which i love. my triceps are still hurting from that! i’m gonna do this one tomorrow :)

  • Manuel

    My Scores

    Dynamic Squat

    17 reps, 17 reps, 17 reps, 18 reps, 18 reps, 18 reps

    Reverse Push Ups

    20 reps, 17 reps, 12 reps, 12 reps, 10 reps, 9 reps

    Dive Bombers

    8 reps, 8 reps, 6 reps, 4 reps, 3,5 reps, 5,5 reps (had to do beginner´s version)

    Prisoner Get Ups

    4 reps, 5 reps, 4 reps, 4 reps, 3 reps, 4 reps

    Almost puke after this. Oh my god!!

    Great exercise. Thanx a lot for the hard work, Zuzanna and Freddy

  • Manuel

    Thanx for this most informatic post! Fortunately I live in Germany where I have a huge variety of bread to choose from. I sometimes bake my own spelt bread with a ready mixed recipy you can buy. It is set up with lievito and has to rest for 2 hours before it can go in the oven. I wonder if that is any good.Maybe I should look in the internet for a better recipy.

    • Manuel

      I ment yeast not lievito. Funny how my translate programm trannslated from english to german and when i switched direction of translation (e=>g to g=>e) it changed itself to german=>italian… :-D

      • Anonymous

        Das ist ja witzig, musste grad voll lachen. Grüße aus München :-D

  • GoustiFruit

    I don’t know the exact proportion, but I’m eating almost only carbs: bread, pasta, rice, cakes… lots of sugar :- I hate vegetables, I rarely eat meat, sometimes fish… I have really bad eating habits. However, I don’t have big intakes, I eat small portions and most of the time I can resist the desire to take more than I need. As a result, I’m not overweight (I’m even a bit under-) but it seems I can’t build muscle and get a flat stomach :’-( I know my diet is no good but I really can’t force myself to eat things I don’t like…

  • Danica

    i just eat bread only up to 2 hours after a workout, like you guys suggested in earlier posts.

  • Sara_hare

    Sigh… who would’ve thought you could get injured just getting up? As I was doing the last round of Prisioner Get Ups, as I rolled over my bent left knee, I felt a popping sensation, and pain, and today my knee is sore – mostly on the outer side, but a bit under the knee as well. Anyone know what I did to it? Seeing a doctor would be expensive, so I’d prefer not to. It’s not visibly swollen or red or bruised or anything, and I can walk, it’s just painful. I started putting ice on it today – I should’ve started yesterday, I know, but it didn’t feel so sore until it stiffened up overnight. So now I’m icing it and taking ibuprofen. Anything else I should do? Does it sound more like a torn ligament or membrane – if there are any sports medicine professionals out there, please help! (Also, has this ever happened to anyone else?)

    • Anonymous

      Firstly, I’m not a professional! But I would keep icing as often as you can. If it lasts several days without improving, bite the bullet and see someone.

      • Sara_hare

        Thanks! I’ve been icing it throughout the day, and seeing improvement, so pretty relieved. Very kind of you to comment! 

  • Anonymous

    I love bread, especially if it’s fresh, and especially if I made it.  I started making bread about 6 or 7  years ago just for kicks.  No bread machine, just a mixer, time and an oven.  I don’t do it often, but I love doing it.  I don’t usually eat store-bought bread, but like people have said before, everything in moderation.

    my scores today:
    dynamic squat:  23-22-21-20-20-20
    rvs pushups (broomstick):  28-17-13-13-12-12
    dive bombers:  10-10-7-6-6-7
    prisoner get-ups:  6-6-6-6-6-6

    reverse pushups KILL ME!!!  i start so strong -up, down, up, down, bang ‘em out, and then in the second set…BANG! it’s like hitting a wall – hard.

    think i’ll make some bread today…


    • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

      I dont want to sound stupid or even look like one, but could you please send me a recipe to make your own bread so I can make mine. I dont eat bread, maybe 3 times per month I used to love it but since I read it was not so good I just left it. Sometimes I do eat croissants but those are never good hehe. Anyway If I make my own would be nice too.


    • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

      I love to make my own bread and the more I find out what is in store bought bread the less I want to eat it. 

  • Anonymous

    Yes, I beat the last score :) So, I see so much process – I´ve got more strength and power – it feels so good – thank you so much Zuzka and Freddy :) )

    My scores:
    1. Dynamic Squats: 25 24 23 22 23 21 (old: 22 20 17 15 15 15)
    2. Reverse Push up on the DS: 19 11 10 9 10 8 (old: 15 8 7 7 5 5)
    3. Dive Bomber (my absolut favourite exercise): 7 6 4 4 5 4 (old: 5 4 3 3 2,5 1,5)
    4. Prisoner Get up: 7 7 7 6 6 7 (old: 6 5 5 5 5,5 5)

    + Burpees for Erin, Zuzka and Freddy!! <3

    I don´t often eat bread/pasta …  it´s very rarely! Since I bodyrock, I don´t need it anymore! :)

    much love!!

  • michelle

    ok so EVERYTIME  i think a workout can NOT get any more challanging you up the annie!!!  I did this one.  and took my son lunch at school after… dropped his lunch twice and when i pulled out of the driveway from gym.. couldn’t think or which way to turn……..  as I am typing this my arms are shaking……. SERIOUSLY….  your wokrouts BRING it EVERY single time.. unbelievable…….  please please don’t go…..  also listened to coldplay as I was cooling down.. have you heard US Against the World… check it out made me think of you and freddie…. love you guys…

  • Jeeplover01

    I eat bread every day after my workout in the morning….1 slice of 70cal  whole wheat rye bread that has no sugars in it. I seem to be ok with not having sandwhiches and stuff during the rest of the day. This approach does not bother me.

  • Christine Bastien

    I did it and it feels so good. These workout are all I have left to make me feel better when the night before I ate way too much. Here are my reps:
    Dynamic squats : 19, 19, 20, 20, 21, 22.
    Reverse p.u. : 12, 9, 7, 7, 6, 7.
    Dive bombers : 6 1/2, 5, 4, 4, 5, 3 1/2.
    Prisoner get ups : 4, 4, 5, 5, 5, 5.

    My wish for today : Not to eat too much.

    Thanks for this workout!

  • Anonymous

    Bread is a tough one for me. As a typical German I’m used to eat it at least once or twice a day. Plus I love it. There is nothing as tasty as fresh bread combined with a glass of milk. But eventhough I’m a big fan of bread, my stomache isn’t. So I try to eat only wholewheat bread. 

    The workout was frustrating. I seem to have a blockage in my shoulders so I wasn’t able to do the divebombers properly. 
    Dynamic squats: 18, 17, 14, 13, 12, 16
    Reverse push up: 7, 6, 6, 4, 3, 3
    Dive bomber: 3, 3, 3, 2, 3, 4
    Prisoner Get up: 6, 6, 7, 5, 5, 5, 
    And one burpee for Erin!

  • Marta

    Loved this workout :)
    My score:
    Dynamic squats – 22, 21, 22, 21, 21, 22
    Leg lifts (don’t have a dip station) – 8, 8, 6, 8, 7, 7
    Dive bomber: 7, 6, 5, 4, 4, 3 (killed me)
    prisioner get ups – 5, 6, 6, 6, 6, 6

    I sopted eating bread, I’m not a huge fan…

  • Bohdanam

    24 23 21 18 19 17
    39 27 18 18 21 20
    15 15 11 11 11 11
    10  9  9  81/2  8 9

    and 5 b’s for E
    and 5 b’s for F&Z

  • MariaBjørgJepsen

    I don’t “crave” bread and eat very little of it. But if I feel like it, I’ll have a little. Everything in moderation works best for me!

    I found my old scores from December 29 ( ) and beat them good!
    I alternated the Reverse Push-ups with Tricep Leg Lifts, since I have no dip station and my upper back is very, very sore.

    My scores:
    1. Dynamic Squat: 34-33-32-32-33-33  (21-22-21-20-19-20).2. Tricep Leg Lift: 39-33-34-29-28-25 – MEAN!!!  (Rows, 10 kilos: 19-18-15-16-14-16).3. Dive Bomber: 13-11-8-9-8-9  (7-6-7-5-5-6).
    4. Prisoner Get-Up: 10,5-10-10-10-9,5-10  (8-8-7-8-7-8).
    I am glad I put myself together to sweat, even though my body is in pain all over.

    Thanks, Zuzka & Freddy :)
    Love, Maria

  • Elle

    I saw this on the last post and was wondering if you all are still voting for our girl Zuzka! I honestly think she is the best one of the bunch :) http://www.fitnessgurls.com/gurls/physique2011/

  • Samanthina

    Hi,guys, I’ve just did this workout and here are my scores:

    Dynamic squat-20 20 20 20 20 20
    Reverse push up-18 16 15 16 16 15
    Dive bomber-10 11 11 10 10 11
    Prisoner get up-6 6 6 7 7 7
    + a burpee for Erin

    Thank you so much,guys!:)
    Good night to everyone!

  • Kirry_kaatje

    There are no glutes in rice and potatoes btw. A glute contains two types of protein and the one most people are allergic for are not in rice and potatoes.
    Gluten free as well are: quinoa, buckwheat, wild rice, amaranth, sunflower seeds, 

    I think people often jump on a bandwagon without realising what they are doing to their bodiest. For instance: if you want to cut out bread, then you have to find a good replacement for your vitamin B1 intake, because bread is one of the biggest source of vitamin B1. So no bread? Then eat more legumes, milk, nuts or the glutenfree items I wrote above. Because you don’t want a vitamin B1 shortage; this will give you stomache problems, muscles problems, reflex issues and mood/concentration problems and this damage to your nervous system is PERMANENT!

    So what I’m trying to say is: before making changes to your diet; read up on the nutricious value of the product and replace it with other products. 

    Personally; I’m trying out a glutenfree diet, because I’m interested in my findings and I realised my sugar cravings were going through the roof onces I upped my whole wheat bread intake. 

    Kirry Xx

    (ps, dont mind my spelling or grammatical mistakes. I’m Dutch and in a hurry. ^^) 

    • MariaBjørgJepsen

      Very interesting post, thanks for sharing, Kirry :)

      • Kirry_kaatje

        Thank you. :)

  • Kirry_kaatje

    I made a comment about bread earlier this morning. I hope this gets posted later on. :)  

    My score! 

    1 – Dynamic Squats : 18, 19, 18, 18, 15, 15
    2 – Reverse Push Ups (dear lords!) : 10, 10, 7, 5, 6, 6
    3 – Dive Bombers : 6, 5, 4, 4, 4, 4
    4 – Prisoner Get Up : 6, 5, 6, 5, 6, 6

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    May I suggest to rename this workout to “lose your arms” or something?
    Holy cow! The kick of this routine comes from the repetition of the same darn exercises 6 times in a row. The dynamic squats were quite alright to begin with, but the Rev PUs afterwards… you should see my exercise log, it looks as if my reps were recorded by a 4 year old :-D . Some of my “0″s look like giant “e”s or even “s”es. I’ll never forget the feeling of not being able to pick up my pencil.
    Then came the dive bombers – what a joke! :-D I was giggling hysterically, cuz I couldn’t even scream anymore from the pain in my arms. The prisoner get ups were truly welcome by the end.
    Don’t get me wrong, this has truly become one of my favourite routines – it is significantly different from the others in structure. AND it’s short but incredibly efficient. Anyway, my scores are:
    Dynamic squats: 24 25 25 25 25 25 Rev. PUs: 21 15 10 10 10 10 Dive bombers: 9 7.5 6 6 5 5.5 Pris. get ups: 7 7 7 7 7 7

    • Anonymous

      seriously, i thought i was dying. :P

    • ZoeRocker

      This is so funny! I know the feeling of not being able to write during the workouts!!

  • Mary Lou

    I got carried away on Audra’s post, sorry! Here are my new scores, with the changes from 12/29 in ()!
    dynamic squat: 18, 18, 17, 18, 17, 17 (+27!!!!!)
    reverse push up: 15, 11, 8, 9, 6, 8 (+14)
    dive bombers: 5, 4, 4, 4, 4, 5 (-1) jello arms…
    get ups: 6, 5, 5, 5, 5, 5 (+6)

  • Zouzou_polpapitchou

    PS: if I stop bread completely for like two or three weeks I DO notice an immediate weight loss, so I am pretty sure that this is bread related.

  • Zouzou_polpapitchou

    I love bread but not on a daily basis. I go for wheat bread and mostly pitta because where I live pitta is “the” local (fresh delicious) bread. I notice the pitta bread is much much better to limit the weight gain. I sometimes crack up on the white bread, the french baguette my favorite. But globally I don’t have bread every day, and I usually have it in the morning. Last but not least, like anything else: the quantity matters so much! To eat like anything else in moderation.

  • kat

    Dynamic Squats 24/23/24/24/23/23
    Reverse Pushups 20/19/16/16/10/10
    Dive Bomber (gotta admit after the first two dive bombers I did the remaining ones on my knees :(
    Prisoner getups 6/7/6/6/6/7
    also did the 100 sb swings
    along with 100 crunches
                      50 leg raises
                      50 elevated bridges
                      20 reverse pushups
                      10 healing Burpees for Erin :)
    Thanks for another Great Workout you guys!

  • http://www.pure2raw.com Pure2raw twins

    food, dietary choices all big topics for so many. we all have our views on what is healthy. what is good to eat.  i gave up bread years ago, it was hard at first, but being sensitive to gluten and wheat it was a must. i have now learned to live without it and actually do not even care for it anymore. if i need a bread fix, i make myself some garbanzo bean flatbread!

  • Bodyrocker_Audra

    Bread for me is something I’ve given up a couple years ago.  Same with pasta.  I’ve been able to keep off 20lbs since and now it is a once and a blue moon thing.  For instance, special occaions only, really as not to offend anyone when invited over to eat.  But, I can honestly say that I don’t buy it, crave it, or have to have it.  Since cutting it out, I’m less bloated and puffy, and have a little less cellulite.  You don’t need bread to get fiber.  As for fiber, I get it from fruits and vegetables.

    • Mary Lou

      I have been been gluten-free (no wheat, rye or barley) for almost 2 years now and will NEVER go back! I have never felt or looked better in my life. I lost 2 inches of fat from my midsection and am not bloated, rumbly or puffy anymore, I also have not had a sore throat or a cough since then. I had them all the time previously and spent a fortune on OJ, I don’t drink OJ any more either, but that’s a different story. New studies show that 30-40% of people are actually gluten intolerant, but don’t know it because they are so acclimated to it. I did a wheat elimination diet on a whim and that’s how I found out that I am gluten intolerant. I completely agree with @AudraG:disqus in that I don’t crave it or have to have it anymore and there are plenty of gluten free options out there for a splurge if you feel like it. Try it, you’ll see what I mean, and you’ll never go back!

  • MariaM

    I completely agree with you which is why I said that it started once they became sedentary…so not speaking about hunters and gatherers anymore…And even if you don’t go back that far…our grandparents ate bread along with home grown vegetables, protein, etc… I guess I didn’t make it clear..I just think bread has become much more processed now and that’s one of the main reasons it shouldn’t be central to a diet (and white bread should be avoided)…but like I said, if you eat it in moderation and go for whole wheat breads, it shouldn’t be avoided like the plague. But you are right it can cause intestinal problems.

  • Anonymous

    To be honest bread is one of the foods i can’t live without. I have been eating bread since i was a kid for breakfast and since i move to Europe i eat it for breakfast and dinner. When i was a kid my parents prepare the wheat themselves so it was not refined or fibre  stripped. Since the beginning of this year i’m making my own bread (whole wheat) and here in Switzerland you find all kinds of really health fresh breads in store.
    No days i only eat bread right after my exercise, and i enjoy every bit.

    Here are my scores.

    Dynamic Squat  24,23,23,23,23,23
    Reverse Push Up  14,19,10,9,7,10
    Dive Bomber  6,4,4,3,4,3
    Prisoners Get Up 6,6,6,6,6,6

    Have a good day all.

  • Annebel Wind

    Hi everyone,

    i do not eat bread anymore. and keep to a low carb diet.. The explenation for this choise was that it feels natural to me. The reason for me was that the explenation about eating to much carbs leading to diabetes, and finaly to insulin resistance, because your body sees these carbs as sugars, sounds logic. There is still a differents in the carbs, good and bad ones.. But the bad ones are in nutrition like bread, pasta, rice and more. So for me it feels good to leave bread, pasta, rice and sweet things like candy out of my diet as much as I can. But that is a choise that must feel good. This is different for everyone..

  • Anonymous

    how did you get those scores? you’re amazing!
    i swear i’ve done this one before, but i can’t find my scores :(

    here they are for this time:

    Dynamic Squat 4 minutes (squat all the way down, jump up and feet together)
    22, 17, 15, 14, 12, 12
    Reverse Push Up 4 minutes
    14, 12, 12, 10, 10, 9
    Dive Bomber  4 minutes
    5, 5, 5, 4, 4, 5
    Prisoner Get Up 4 minutes
    6, 5, 6, 5, 5, 6

    plus a burpee for erin, and one for zuzka.

    thanks, zuzka!!

  • lala

     I forgot to write about the dive bomber: 5,5,5,4,4,4

    Thanks again

  • http://profiles.google.com/emily.27.uk Emily Hale

    I love bread, my husband experiments with all kinds.  Being diabetic he has to watch his carbs and yet he still eats bread and is fine with it.  He doesnt put lots of sugar in it and instead uses peppers and tomatoes to give it flavour.  Its so easy I dont know why people dont make their own.

  • lala

    Ho, wow zuzana you are really tough, and my ultimate goal.
    Dynalic squat:15,14,14,13,14,13
    reverse p up(on table):14,15,14,12,11,14
    prisoner squat:5,5,5,5,5,5

    I really needed that workout after that long day of work in the restaurant .
    Now a good meal and some sleep

  • tee

    aaahhh freddy,   My favourite foods are all carbs!  I love bread, pasta, cereals, sweets.  In fact its almost all I like!  but my body just gets slowly fatter and fatter if I eat any.  because if I have a little, then I want some of this, some more of that.  you know if I have one piece of bread, then I want another, then another,  then chocolate sounds good etc! 

    I have tried for probably 20 years to loose weight and every year I get just a little heavier!  I joined weight watchers one year and they told me I ate enough points for a 250 lb man!  they cut me way back to about 1200 cal.  I thought I was going to die!  did that for two months,  gained 3 lbs!  I was still eating carbs but a lot less!

    I think the only thing that has kept the weight gain down is that I’ve always done lots of exercise and I have a physical job.  I have probably always eaten 2000 to 2500 calories a day.  almost all diet programs want you to eat 1200 calories,  and I just can’t do it as I am starving.  over the years I have been working on eating more veg, less and less carbs, and more protein.  I think I’m finally starting to get it down,  but it is really hard to eat foods that you don’t like.

    I got myself a fitbit and it is tracking me and I find on weekdays when I am working I burn 2700 to 2800 calories  no wonder I couldn’t exist on 1200 cal!  I’ve been following the tracker and keeping it usually close to 2000 cal range and I am slowly taking off pounds,  but if those 2000 calories include any carbs like bread or pasta etc, weight does not change!

    by the way in case anyone is wondering I’m female and only 5 foot 1.5 inches  on dec 31 I weighed in at 169lbs  (I do have a lot of muscle though)  I lost 8 lbs in jan & feb after really dedicating myself to these workouts!    then I guess the newness wore off and I just couldn’t budge any more weight.  I tried all sorts of things but nothing worked!  finally I’ve dropped all carbs during the week  keeping calories around 2000,  I  have a little on the weekend,  and the weight goes back up,  but during the week it has got a little lower.   so I am so proud that I am actually in the 150′s  I currently weigh 155!  yah.  probably been 10 years since I weighed that little 

    so if you can eat them, enjoy!  I will do my best not to!

    wow, didn’t mean to make this so long!

    love you guys!

  • ۞ BodyRocker ♥ Beth ۞

    Ohhh, the “OK” bread again. yay or nay ? Is there a way? – that made my day :)
    I gave up all kinds of breads long time ago just b/c I wasn’t sure about the ingredients, proccess etc.
    Personally I would prefer to eat the plain thing: whole grains. But Im still not sure.
    First of all I would go for ORGANIC grains. even if just for them.
    this issue would never be solved up. yea I love bread, but honestly-Im not “missing” it or somthin’, I can do well w/o it. I don’t think that whole grains are a bad thing to eat at all. as long as U keep your portion under control, U can go w/ it for BF or Lunch, & watch how you feel…

    Important “note”: Recently I’ve trying to follow my macro’s (maconutrient) hitting which was making so much sense to me, I think it’s the real personally customized diet one can have for life (& stick for it for the long-term).
    I’ll tell ya’ll how it looks like… :) (yeah U worth my secrets guys)
    Basicly the Protein & Fat requirement stays the same for all of your meals thorughout the day (there R 6 in this program) for me it was 6g of Fat & 19g of Protein for EVERY single meal. the only thing that has to be changed is… yup, U guessed it. CARBS. well, on the WO days I should eat 33g of Carbs for breakfast, & 33g of carbs post my WO. in all of the other meals I should be eating 16.5g of Carbs as well.
    so 2 meals of 30C & 4 meals of 16.5C. simple, isn’t it?
    The only issue left is the WO routine. it’s different from Zuzka’s WOs. but, I still have to try it.
    for now I would stay w/ Zuzka’s WOs & see how it goes.

    Oh man I was really spread out the word ! that’s the whole truth guys :)
    Can’t wait for my whey protein to finally arrive, It’s being more then 2 months Im waiting for my order !!!

    <3 Ya'll… hope U appreciated my shared secrets :D
    Use 'em wisely…

    BR Beth

  • Anonymous

    Yes, it’s ok to eat bread unless you overeat it, the same with all other kinds of food.

  • ZoeRocker

    Isn’t this the “Sexy Beast” workout? I like that name better:) I put my boyfriend through this routine a couple months ago and he nearly died. He couldn’t even do ONE dive bomber. Before, he thought these workouts were just for girls. He won’t do them anymore. Apparently they aren’t for pussies! ;P

    • Anonymous

      haha! you’re right!
      i couldn’t do any dive bombers either, when i started!! i’m so excited that i can do them now :D DD

      • ZoeRocker

        Me too! I shouldn’t just put him down for that because I couln’t even do one either, but I can do lots now!

  • Anonymous

    eating bread for breakfast and reading your post haha
    I must say bread does make a difference on my waste – but this is partly because it is my big weakness. when I start I can’t stop… I try to eat integral bread and only for breakfast – this is my solution…
    to get rid of the bread totally would not be possible for me…

  • ZoeRocker

    Well you are lucky!

  • ZoeRocker

    Yes. You do 6 sets of the same excercise before moving onto the next one. Your timer will tell you when the four minutes are over and then you move to the next exercise.

  • ZoeRocker

    Thank you! this sounds lovely! I may have to modify a little but I will definitely try it.

    • ZoeRocker

      This must make an INSANE amount of bread, no? They seem like large measurements.

  • Isi

    Hey I stopprd eating grains  afew months ago….and what you wrote about skin is absolutely the same thing I experianced.I had a funny situation with my one year older sister.She put her and my hand next to each other and than said.”lokk you have a absolutely different skin than me,you are more patrilineally and me more matrilineally( I hope this is the right word for it).Ok,what she ment was the reason for this is genetically…..I knew it is not..it’s just because I eat clean and without grains.

  • Vivi

    Hi Bodyrockers! Good morning!
    Here in France is 6.40 am and i just finished this one. I just change the last exercise by knee hugs ;)
    4/ (knee hugs instead of get ups)

    About bread (quickly because I have to go to work after my shower) I eat bread. Perhaps it is because I’m French but I can’t give up totaly bread !! <3
    I eat bread at lunch and diner. Not too much. For me we can eat bread in good proportion. And for me to make give up food to someone who love it(for exemple bread) it is the better way to one day to eat this food in big proportion !!!
    I love all the bread so I change to make a little fun with my veggies ;)
    For me we have to give up bread if we really want to have a very very little percent of fat. To make a "dry" (sècher en français).

    So now shower for me !!!
    See you soon <3

    • MariaBjørgJepsen

      Amazing scores, honey :) I agree with you on the bread: high quality and in moderation :)

  • Ebba

    i follow both strategies! tosca reno presents a more easily adapted diet i think, since it’s closer to what we all know… moderation though, it takes more discipline to stick to hers than the paleo anti-bread diet. i really feel my best when i cut out all bread, but i think it has more to do with the problems i have with eating bread with moderation than anything else… now bread “is gone”, and i don’t have to think about it at all! instead of getting potato chips for the weekend i can party with some white bread and nice toppings, i like it so i can eat it as a treat but no more than that.

    until i got back to school this fall. :/ the stress makes me eat more bad stuff, and it makes it easier for me to stay away from the really crappy fast food, if i get bread back into my regular diet. the stress from school makes me “need food” for a whole new set of reasons, and it was a long time ago since i had to work so hard to stick to my diet regime. fluffy bread especially, makes me calm! it is all of a sudden really hard to give me what i know makes me feel my best… but it could also be, that a stressful life in general creates a need for less good food in all of us which could be a reason to slow down? yeah, i can’t do that at the moment, just have to keep working on this. i’m trying to still keep away from pasta because laziness combined with the stress could easily make me start with all-carbs diet which isn’t good in anyone’s book especially not my belly’s.

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    I just want to say thank you for being here–Zuzana, Freddy, and all BRers.  I’m going through a weird patch and tonight felt totally alone and depressed and upset, and I don’t know how it happened, but I started writing down my chart for the workout, then reading all the posts, and people’s comments–plus getting a feel for Freddy and Zuzana as separate people, and then getting a glimpse of the new BodyRock, where BodyRockers all over can lead workouts, and I got this real glimmer of peace and hope.  And now I’m in a super good mood!  It felt really nice to know that I could come to a place that is about being the best you can be, where there are thousands upon thousands of wonderful, supportive people.  And that was BEFORE I worked out!  NOW I feel fantastic.  It’s really wonderful how this community revolves mostly around the workouts, but that it is so, so much more than that.  When I feel really down or lost, it always helps to hit my emotions head on–like I do Brutus! 

    So, love from the bottom of my heart for this site and all of you for just being you and being here. :)


    dynamic squat: 23-21-22-22-20-21
    reverse push up (broomstick): 16-11-10-8-10-9
    dive bomber: 7-6-4.5-4.5-4-3
    prisoner get ups: 7-7-8-7-7-8

    Then I did Tight Cheeks Workout!

    “What I Got” just came on my Pandora.  Lovin’ is what I got. :)  So I did 2 burpees for Erin and anyone else who needs some extra lovin’. 

  • http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

    Giving up white bread makes a huge different, white bread makes me bloated, tired and I gain weight. I stick to wheat bread and It keeps me in a good shape, if I were to lose even more weight I would give up on wheat bread and eat fruits. However, I love my current weight so I wouldn’t give it up.

  • Anonymous


    I have friends who are gluten intolerant. If fact I’m setting next to one as write this.  I don’t eat much bread and even thought I love good bread’s taste I’m with Jos in that I feel better not eating it much.

    I did 30 burpees for Erin and 30 for Mei Ling’s Mom and thank you all you who have been doing burpess for my friend’s mother.  Please don’t forget to do some for our bodyrocking friend Erin and for all who need the positive energy!


  • http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

    I could NEVER give up my bread.. I love it. although I don’t eat a lot of it and when I do eat it I only eat whole wheat bread and bagel thins. But when I eat pasta and want delicious garlic bread it’s usually a crusty delicious bread like Puglese . Sourdough is a favorite of mine but my family doesn’t like it so I usually go without.. Bread is my comfort food of choice. but I do have some friends who don’t have a choice because they are gluten intolerant or like one of my besties, she has Celiac disease.. I’m fortunate that I have a choice.

  • Sheila

    On the bread issue…I had to give up flour…gluten…sugar etc.  due to an imbalance of yeast in my gut…so from my experience and it’s been a long journey for me (since 1997)  I know eating wheat free/sugar free makes it easy for me to keep weight off and have a lower fat ratio.  Now doing bodyrock extremely helps when it comes to building muscle…to this day I don’t eat wheat…I do agree that sour dough breads are best if you are going to eat or sprouted grain but in moderation. 

  • http://www.makavelina.webnode.cz Nina_CZ

    Since being on a Paleo diet I completely got rid of bread and all pastry and wheat and grains and I do not regret. All I miss is milk, but I know it would make my stomach cry after so long without it :D
    I think I do better without bread :)

  • http://www.makavelina.webnode.cz Nina_CZ

    Since being on a Paleo diet I completely got rid of bread and all pastry and wheat and grains and I do not regret. All I miss is milk, but I know it would make my stomach cry after so long without it :D
    I think I do better without bread :)

  • http://www.makavelina.webnode.cz Nina_CZ

    Since being on a Paleo diet I completely got rid of bread and all pastry and wheat and grains and I do not regret. All I miss is milk, but I know it would make my stomach cry after so long without it :D
    I think I do better without bread :)

  • Kristiebeeler

    When it comes to bread, and starchy carbs in general, I do better without them.  I always include plenty of carbs after a workout.  But otherwise I’m happier and feel better without grains/bread.  However, that could be part of my all-or-nothing personality.  :)  

  • http://delightfultastebuds.com Jos

    As a Paleo eater, I definitely against wheat as much as possible….and honestly I do feel TONS better after cutting out wheat and grains (yes including rice and other pseudo grains like quinoa, couscous etc)…I’ve never been overweight or something, but for some reason my stomach always feel bloated and sticking out, no matter how I clean I eat and exercise! Not to mention I always get that hunger pang which makes me moody and constantly thinking of food all the time!

    After I cut out all wheat and grains, eating more protein and healthy fat and TONS of veggies, slowly my body starts to switch from burning carb/sugar for energy to burning body fat for energy.

    Just wanna share my thought.

    • Kristiebeeler

      word, sister!  :)

      • http://delightfultastebuds.com Jos

        Thanks! :)

    • ۞ BodyRocker ♥ Beth ۞

      Hi Jos !!! But Quinoa isn’t a grain ! it’s actually a seed ! :)
      I really likes Quinoa… I recently tried to cut out the oats of my breakfast as theyr’e not very appealing for me, but Im not sure Im gonna stick to the “no-grain” approach for so long or forever whatsoever. I love potatoes, yams, peas, eggplant, pumpkin etc but I can’t eat ‘em all the time all day long..(for some reason Im gettin’ tired from eating yams/sweet-potatoes for lunch) I really have to expirement it all out !!! But now I got confused over the Quinoa, which is, IMO or at least from what I’ve been reading is a very healthy choice for carbs. I think I wasn’t doing well w/ rice cakes, for example. just maked me tired.

      I kinda ‘fraid to back to oats & then to the grains. where should I go now? should I be also cutting the quinoa? why have U consudered it as a grain?

      BR Beth

      • http://delightfultastebuds.com Jos

        Quinoa is a fake grain and it does contain some anti-nutrient just like grains http://whole9life.com/2010/03/the-grain-manifesto/

        • ۞ BodyRocker ♥ Beth ۞

          Oh Gush :D OK OK !!! LOL… so U only eat potatoes/yam/sweet-potatoes ???
          about anti-nutrients Im not sure-as every food eaten in excess amounts would harm the body, even vegetables should be avoided at certain times (according to jhon berardi).
          Im not against anything & always keep learning. Im very glad for U to find your optimal diet ! I really wish it to everybody & very much for myself… :) BR Beth

          BTW can we keep “emailing” each other on BR.TV? LOL :D

          • http://delightfultastebuds.com Jos

            Well I eat yams/sweet potatoes in small amount only, mostly as my post-workout snack :) I don’t eat TONS of yams/sweet potatoes for the entire day. Basically my main food portion comes from good protein, good fat and plenty of leafy green veggies. 

            Once in a while, I do eat some white rice in forms of rice noodles or Vietnamese spring roll (especially homemade ones) – but those are very rare. If you like quinoa, go ahead have them in some occasion :)

            • ۞ BodyRocker ♥ Beth ۞

              I actually eat it everyday, more often then oats :)
              I hope Im doin’ OK overall… I would eat somewhere between 2-4 portions of complex carbs a day. probably for breakfast, lunch & post-WO (last meal of the day)

              <3 BR Beth

        • Christine McG

          I can attest to the anti-nutrients in quinoa. I served it to my husband and each time his body violently rejected it (in every way possible). The 2nd time I even rinsed it to alleviate any saponins (a toxic coating). Poor guy was sick until every last bit was purged from his body. Interestingly, I have no reaction to it whatsoever (that I can tell). Just goes to show you that we are all very different and that not everything we can figure out how to process is meant to be eaten.

          Paleo/Primal, FTW!!

          • http://delightfultastebuds.com Jos

            Thanks for sharing the info :) Indeed everyone is different. 

      • Annie_B

        I’d say find whatever works best for you. Read this article might help you decide better. http://www.marksdailyapple.com/alternatives-to-grains-quinoa/
        In my opinion,if you really like Quinoa, instead of having a full dish itself, you can mix in protien..chicken or fish etc.
        If you’re bored with a plain sweet potatoes, try making sweet potatoe chips/fries with guacamole dip,sweet potatoe has with apple or opt for a nutrient-packed mashed butternut squash.There’re many ways to turn those veggies into  yummy dishes, experience them all>ake your healthy eating more fun :)  

        • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

          sweet potato chips with guacamole sounds SOOOOOOO GOOOOOOD!  Thanks for the suggestion!

          • Annie_B

            You’re welcome :) Beside sweet potatoe chips, I also like broccoli and carrot with guacamole too :)

          • http://delightfultastebuds.com Jos

            I love sweet potato chips as well! :D

    • http://www.makavelina.webnode.cz Nina_CZ

      100% agree, I feel the same way, my body feels the same way. Thank you again for making me Paleo :D

  • mag

    Zu, where are you living now? LA?, the house with the chrismas tree it is where you are now? i think that these house was someone that you used to live, don´t you?

    sorry my english but I speack spanish :)
    and about bread, i like it and I eat it in moderation, for me is easy to eat it in moderation but for example for me it’s hard to eat in moderation cakes, and sweet things!, what about you??, I have a sweet path totally, and talking about fruits, I can eat too much of them, how many fruits do you eat during the day Zu?

    • ZoeRocker

      This house is when they lived in Prague last christmas.

  • Ioan Elena

    I think our mind has a big role in all this… as long you feel happy about someting (bread, wine, party, books, music, ect.), but you consume it with moderation, you are on the right track. Balence is the key here! For me at least… Throught the years, I’ve noticed that when I’m in a good mood about myself I find myself lookin good, sexy, healthy and full of positiv energy. About eating more particulary, I do too (like anyone else I guess) find that I eat too much of this or too much of that, sometimes, but then, I just push a little harder with my workouts, or just do them more often, and my minde and body gets positive energy again. And I did noticed some changes in my silouette since I started bodyrocking (about a year ago). Subile changes, but changes, stil and I defenityl see them. My body is more toned and define. This is telling me that I’m doing the right thing and I kind of like it that it is “work in progress”, and not just someting done overnight, because “time” gives a meaning to all this (juste like anything esle that you do and takes time). And I know myself, and I also know that temptations will never go away. Instead of fighing them, I’m learning to live with them, not feel bad about them (and about me having them), because that’s what is making me the person that I am. I don’t think there are “bads” and “goods” part about me; there’s juste a Me. I love myself and I respect myself with all my contradictions and complexities (and I’m saying this in the more non-narcissic way possible). Beeing happy about your existance, proud about yourself and full of love for the world around you (not meaning that you become automaticaly naive, here), is, for me, way  much more important than “performing”. I do find a joy in the fact of performing, but as it’e stil someting “material”, I prefere to base the meaning of my life on someting that will last longer than material stuff. So eat bread my friends! The humanity has been doing it for so long, and it never killed anyone! :P

  • Elle

    Hi Mindymrios,

    You have to hold down the next button and press the change button, and it should give you the stopwatch.

  • Elle

    Wow, your post was very informative. I haven’t found a bakery that sells fresh bread except Sprouts, and I cannot always make it there. I wonder what other options I have as I only buy bagged bread since I can’t get any other.

    • Chris_carixpig

      Hi Elle, glad you read it!

      If there’s no good bakeries near you then you might find something in the health food section of your local shop. Some bag breads are obviously better than others, but don’t be fooled – paper bags and labels like “country-style” don’t automatically mean healthier.

      Best option for me is to make my own bread. That’s why I can offer some of this knowledge and even when I don’t bake, I’m armed with the smarts to make a healthy choice.

      Plenty of instructions on making sourdough online. Most important thing is to choose baker’s flour – otherwise your bread will be like a brick and you’ll never want to bake again! Once you get your technique down, then you can try alternative grains like spelt, kamut and rye, although rye is a totally different ballgame when it comes to technique.

      • Sabrina

        I think if you live in America this post makes sense but for those of us in Europe (Im looking at your Italy!) then many of these options are not available. You go to the bakery and you ask for bread with or without salt (well at least in Florence) Nobody cares about the wheat, I have tried to ask they just look at me funny :D Also you cannot tell an Italian who has been making you a fabulous meal that you dont eat bread because its insulting to them AND they take you for a moron. Maybe the bread here is just better, I eat it because I know its not GMO and Im certain that the wheat is not refined but for the rest I dont worry too much about it, my body tells me with cravings if I need it and if not I eat other things.

  • http://www.youasamachine.com You As A Machine

    I wrote an article a few weeks ago after hearing the CBC radio broadcast. You can read my post here ( http://youasamachine.com/fuel-… ) and there is a link to the audio in the post if anyone is interested. It’s about 20 minutes long, but very informative. Dr. Davis’ research is suggesting that the wheat we are eating today is actually very different from the wheat farmed from 50 years ago. We are reacting differently to it. What’s most important is to assess how food reacts within our own gut and not fall under the spell of each new diet that promises certain results.  What works for one persons gut will not necessarily work for another’s. Each of us is an experiment of one. It has nothing to do with being right or wrong.

    • http://www.facebook.com/profile.php?id=1395292098 Sherice Potter

      I agree that the wheat we are eating now IS different than 50 yrs ago.. a lot of it is genetically modified!

      • Sabrina

        Yeah I personally cant help but think that we are over looking this HUGE elephant in the room and that is the GMO issue. I mean maybe its the grasshopper gene in you wheat flour that is causing digestion problems not the grain itself. No one seems to talk about that, I live in a country where GMOs are illegal and I dont have a problem with bread at all.

    • Busy Mom

      i completely agree with you, absolutely. it is like exercises, to some, works phenomenal for others not the same!!!! i think the important is not to be radical or extremely agressive with our body. Some people have needs to eat some foods, the others no. and i liked the article that you have in your site about blood type. And a lot of things about my type was true! Incredible. kisses for you and keep doing this great job!

      • Busy Mom

        And look, meat has a lots of hormones and medicines that the farmers give to treat the cows against illness. maybe it is impossible eat completely health!!!! Only if you create our own cow in our house, or pig, or chicken etc….

        • Sabrina

          Actually only meat that is grown on factory farms contains hormones and antibiotics. Small farms do not use antibiotics unless an animal actually requires it and most often they wont use hormones either. The important thing when deciding what to eat is to choose food that comes from a small farm or finding food that is labeled organic, although this can be deceiving as well so be careful. I would not recommend growing cows chickens and pigs in your own house :D  Everything I eat comes from local farms in my area and are all free of hormones, pesticides (I swear its almost a hassle cause there are bugs on everything) and most importantly Genetic modification!

  • http://www.youasamachine.com You As A Machine

    I wrote an article a few weeks ago after hearing the CBC radio broadcast. You can read my post here ( http://youasamachine.com/fuel-2/what-is-a-wheat-belly/ ) and there is a link to the audio in the post if anyone is interested. It’s about 20 minutes long, but very informative. Dr. Davis’ research is suggesting that the wheat we are eating today is actually very different from the wheat farmed from 50 years ago. We are reacting differently to it. What’s most important is to assess how food reacts within our own gut and not fall under the spell of each new diet that promises certain results.  What works for one persons gut will not necessarily work for another’s. Each of us is an experiment of one. It has nothing to do with with right or wrong.

  • Anonymous

    it’s so amazing to see how different Zuzka is in her musculature since this video!

    my take on bread..haha I have some serious European parents…so my dad loves making homemade bread, potatoes are like a staple at dinnertime…

    The mentality I’ve come to like is that bread is okay in moderation…your metabolism is highest within 30 minutes of taking up and 1 hour after a workout. So if you really want those potatoes/rice/breads, have them then :) I have no guilt having a hot bowl of oatmeal for breakfast first thing in the morning :D

  • midimidi

    I am curious to see what people say about bread too. I am doing a primal diet which means not a grain but I get my carbs from veggies and fruit (berries) and nuts.  If I want to eat bread that’s fine too but I’m supposed to do it with some fat like butter or oil, I guess to keep me feeling full.  for me personally it seems to be a good approach.  I eat less starchy food and feel less cravings for sweets.  Before this I was constantly battling a sweet tooth that was more like a fang.  From the moment I would wake up I was starving for sugary cereal, juice, or even a muffin with icing on top ( ha ha) .  I finally have my food and bread craving totally under control.  I see myself as insulin resistant, my brother has diabetes and I tested as pre diabetic so this is just what I do to keep myself from going carb crazy.  some people don’t seem to be as affected badly by it.  I do have to say, I haven’t lost weight, but I haven’t been sick with all my kids colds, and I generally feel a lot better!

  • Christine McG

    I would just say to anyone interested in learning more to have an open mind. We’ve been led to believe that our bodies need “healthy” whole grains, but the scientific “mumbo jumbo” questioning it makes a lot of sense when you truly look at it. To preface a new idea or lifestyle change with “I can’t” or “I would never” is to only to cheat yourself. It is the voice of Brutus, after all ;-) .

    Of course, to stress too much (about diet, exercise, work, relationships, etc.) can be the most unhealthy of all. If you don’t care to think much about it, just eat real food – not “food products” that your grandmother would not recognize as food.

    Freddy, I haven’t read Wheat Belly yet, but I have listened to a podcast of Dr. Davis talking about it…very interesting. He’s a cardiologist who decided to evolve from cardiac surgery to actually preventing heart disease through lifestyle and nutrition, go figure. More and more medical professionals are coming on board. Here’s a few primers on the subject:


    and Fat Head is a pretty entertaining movie about nutrition too

    • Sabrina

      I just watched about 2 mins of fat head on you tube and I have to say I always suspected this whole “obese” thing was a bit outrageous. And now with these new laws that they can take away you children if they are over weight I just knew that the reason this whole food thing has become a major scandal was so the pedophiles in children aid centers would have another reason to legally abduct peoples kids. And the government loves a good excuse to poke around our business, just like this climate change scam its all just aimed at having a “we do it for your own good” control method over the people. Poor bread, I always remember when they started attacking bread. Maybe we need to look at the real issues like GMO issues.
      ps Im going to go watch the rest of the movie now :D

  • Sara_hare

    Miss_dot covers my feelings exactly! Off to workout now. Then I’ll probably have a piece of toast – bread homemade by me – with some tea. :)

  • Anonymous

    I did this workout today and it didnt go well :( my scores were better 4 months ago! Ive been out of it lately, but I’ll come around :) anyway I usually eat a piece of spelt toast for breakfast and occasionally I will eat flax bread with my tuna sandwich. The kind I buy has 50 calories a piece and only 9 carbs and it organic :) I really dont see whats wrong with eating a little  bread or wheat, as long as you dont have a gluten allergy.

  • Isabelle G.

    Hi!  In my experience, I’ve noticed that when I eat less bread, I feel more energetic and “light”.  BUT…. when it’s been a few days, with no (or very little) bread, I get a huge CRAVING!!!  Hmmmm.  So, I’m still trying to figure what would be best…..; I tasted recently a few pieces of dehydrated crackers (from a raw food restaurant in Montreal), and wow they tasted wonderful, and they were made with flax and nuts (I think….), so no cereals, and I guess this could be an interesting option for someone allergic, or someone (like me) who would like to eat less bread.  Anyways.  Bread IS so good….

  • rybka

    I eat any bread and it has no bad impact on my body. I dont know if it is good or bad for you but it turns out that my belly is not getting bigger or anything else when I eat bread. Usually eat it in the morning or evening for dinner. I have no reason to stop eating bread just because some magazine make an article about how bad it is. Besides I love bread:) especially home made, still warm with butter:)yes!!!!

  • ZoeRocker

    I follow a gluten free diet (which doesn’t mean no bread). It just means I have to find “gluten free” bread. I have a wheat allergy and before I knew what it was, I was very uncomfortable and had a “wheat belly” (to quote the book you saw). Since switching to gluten free, I have lost weight and feel so much better. This diet also helps me to stay away from pastries and other “bready” stuff that some find so irristable. I now eat my gluten free “bready” goodies in the earlier part of the day so I feel I am sure to burn it off throughout the day. I love baking and I still indulge if I know I have been good and done my workout.

    • ZoeRocker

      I just want to add, that I know this “diet” is a fad. It is not for me. I am allergic and it is a way of life.

  • http://exercisefoodpoo.wordpress.com Luke Says No

    Is the wheat belly book about gluten intolerance or just how “bad” wheat is? Because some of us can’t actually digest wheat.

    • ZoeRocker

      Like me!

  • Anonymous

    I wish I could but bread and carbs in general are too much a part of my diet since I was a kid. However, I have found that cutting bread out unless it’s after a workout, Zuz’s 5 week diet challenge from a while ago, really has helped me to lose weight but now that I’m happy with my weight I try to moderate it as best I can.

  • Janessa Reimer

    I am gluten intolerant, i can have bread once in a while, but if i have too much i get sick. So i try to stay away from bread as much as possible, but if i were not sensitive to it, i would so eat bread….in moderation of course. i am gonna do this workout tomorrow! Thanks!

  • Elle

    I love bread with a big L-O-V-E. However, I eat it in moderation (2 slices), and it has to be high in fiber and grains (not dyed brown to look like wheat) but have actual grains you can see on it. I used to eat it all day every day, but have managed to cut back to 2 slices and that is only if I eat a sandwich for the day or toast in the morning. I avoid white bread. I’ve tried going sans bread, but it did not work, so I opted for cutting back. It’s all about moderation!

  • Lydia

    I personally have a gluten sensativity(I have been tested through blood and stool samples- sorry TMI- I only mention this bc I feel lately this has become a ‘trendy’ thing to do- give up products with gluten ),which basically means that I can enjoy bread ocassionally  I just can’t over do it. However, I personally feel better without daily bread- by having it on ocassion I am ok ( i surely don’t need it or desire it much) …we are all different, so I believe what works for one does not work for ALL… on that note, has anyone seen ‘forks over knives’ it really is a ‘must see’ and with that I end my comment!

  • MariaM

    I think thick white bread should be avoided…like bagels (I’ve heard that because of its consistency one bagel is the equivalent to about 5 slices of bread…not sure its true but it sure feels like it after u eat one) Personally I find white bread to be hard to digest and it impacts on my mood and energy levels…However, I think bread is essential in moderation, there are plenty of excellent and healthy whole wheat and flax breads out there….humanity has been eating bread since they began and sedentary life and started growing wheat crops yet they weren’t obese over the centuries…Lesson here is moderation, exercise, and good old common sense. If you have a toast (or oatmeal) in the morning, then skip bread for lunch, etc…

  • Christie

    I follow the clean eating diet approach, it makes sense, it’s healthy, and something you can stick with for life, not just for a few weeks to drop X amount of pounds.

  • Anonymous

    Regardless of what it may or may not do for my body, I couldn’t give up bread. It is such a staple of my diet, and such a comfort on cold days to have a piece of toast with a cup of tea!