Short fat-burning super workouts Zuzka light. Training and nutrition tips from Zuzka Light Bunny Slope Beginner Workout: all videos

Hi guys!

Bodyrock.tv has grown from a small blog into a whole movement. Can you tell us how this happened? How did the idea come to fruition, how long did it take you, and how much time do you spend on your site now (I think it takes you 24/7)?

Zuzana: We were lucky enough to meet one of the most successful bloggers on the internet and he inspired us with his story of how he got started. After reading his experience, we began to look at blogs as a way to express our common interests. I wanted a fitness and health blog because I wanted to change my life and focus on finding stability, balance and emotional well-being. It was a very good time to create a blog about my new life path. We were very lucky that at the time of the start, Freddie’s family supported and helped us in every possible way. They helped us with housing and got us a job in their flower shop. We worked part time. This covered our basic living expenses and allowed us to focus all our free time on the blog and its content. We were so involved in the process of creating the blog that we devoted every free minute to it. Our personal lives and blogging merged into one, and we began to live it day by day.

Are you categorically against working out in the gym? (I have to ask this question because I'm writing an article for a gym magazine ;-)) Please describe the benefits of your workouts.

Zuzana: We are not against gyms at all. Many bodyrockers do our workouts in the gym and bring them to the masses. Personal trainers use our training with their clients, soldiers in Afghanistan train with us on military bases, firefighters in fire departments, flight attendants and pilots in their hotel rooms. The question “where to study” no longer matters. We call it the Home Workout Movement just because I do these workouts myself at home, but we want to let everyone know that they can be done anywhere. Most of our exercises do not require additional equipment, and if it is needed, it is just a few basic tools. Our workouts are intense yet short, so you save your time while getting the benefits of combining strength and cardio training. We focus on increasing the productivity and efficiency of our training, and on improving our previous results, while competing in a friendly manner with ourselves and other bodyrockers. This helps us maintain intensity and has a positive effect on our results. We do new workouts every day, keeping them constantly fresh and fun.

Can you tell us a little about you two, how you met and became a couple?

Zuzana: I met Freddie by chance during his first trip to Europe. I immediately realized that this was him, the one, and despite the fact that everyone who knew me thought I was crazy, I was 100% sure that this was the person with whom I would spend the rest of my life. This feeling was so strong. We had been together for less than a week since our first meeting. After that, Freddie constantly bounced between Canada and Europe until we got married. The first two years we had a long-term long-distance relationship, it was very difficult, but we persevered.

You share many funny and quite personal stories with your followers - is this of great importance for the bodybuilding movement?

Zuzana: we created BodyRock.Tv as a personal blog and a community formed around it. I don't think anything has changed in this regard. We like to talk about our travels and share interesting moments from our daily lives. If you look through the comments, you'll see that people there also share extraordinary personal stories from their lives - it makes it more real for us, and I think we just respond in kind.

You sometimes mention that you had a difficult period in your life in the past. I'm not sure I got this right: were you actually overweight before? Have you had cellulite? (Although it’s hard to imagine) How did it happen that you decided to switch to a healthy and athletic lifestyle?

Zuzana: My weight fluctuated up and down like most people. I had to fight cellulite and extra pounds that didn’t give me peace. But for me it had more to do with self-doubt, low or no self-esteem and self-loathing. I went through incredibly difficult and confusing years, and I had to lick a lot of wounds.

I have to ask this or I won't be allowed to call myself a journalist, so I apologize in advance if I offend your feelings with this question: could you say something about your former online career? Don't get me wrong: I'm definitely not the type of journalist to shy away from such questions. If you don't want to answer, that's okay, it's my job to just ask the question. If you want my opinion: I don't really care what you did in the past, because in my opinion, you are a wonderful and inspiring person.

Zuzana: I made a lot of bad decisions when I was a teenager - dropping out of school, leaving home, trying to go out into the world on my own when I was too young to do so. I was dragged into something I shouldn't have gotten into and I wish I could take it back. When I was 18 years old, in a state of emotional despair, without money, work, home or education, I went to work as an erotic model. It was this choice that completely destroyed my inner peace and led to years of darkness and abuse. I couldn’t even imagine how hard it would be to break out of this, and how such a life would devastate my soul. Many young girls from Eastern Europe fall into this trap, and I am very glad that I managed to escape, because many girls were never able to do this. When you see them in pictures, smiling as if they are very happy about taking off their clothes and being naked, it is all a huge lie. I haven't met a single girl who would be happy to work like that. Contrary to popular belief, these girls do not earn much money and they end up completely depressed, insecure and without self-esteem. Many of them turn to drugs and alcohol to numb the pain. Shame and incredible fear of condemnation keep them in this vicious circle. In the end, the only people benefiting from all these ruined lives are photographers and multinational corporations like Visa and MasterCard, who pocket money every time a photo is sold online. Freddie had been constantly pushing me to quit the game from the moment we met, but he was forced to be in Canada most of the time and I knew he shouldn't fight my battle. In the end, when I reached the very bottom, I gained the courage to stop and change my life. I was in debt, completely broke and on the verge of becoming an alcoholic, which scared me terribly because my father was a heavy alcoholic and I didn’t want to end up like him. I gave up everything and told myself that I would break out, no matter what the cost. I didn't want to continue living this life, but I also didn't want to give up on life. It's always scary when you know you have to take the plunge. This is why many people get stuck in the dark because it is more familiar and safe to them, even if reality is slowly killing them in the process. So I quit the game, and that was a long time ago. I'm not going to do anything else with it, and I'm not getting anything out of it anyway. I have a dream to do something to stop this cycle of exploitation that takes advantage of young girls and ruins their lives. Every time people want to slap me, pointing out my mistakes, trying to humiliate me and hurt me. They see the new direction I've taken - fitness and health, and it seems to really piss them off, as if I'm an outcast in my own life, as if I can't be anything other than the broken, scared girl I used to be. One day, the management of one of the largest fitness companies in the USA contacted Freddie. They called us out of the blue because they were interested in cooperation. The next day we got a call and management said that they couldn’t work with us because the marketing department couldn’t find a way to “make everything look nice.” They said their brand couldn't be associated with me because of my background, but that didn't stop them from inviting us to sell their products on our blog. Of course we didn't. The message was clear and understandable - personal changes are good as long as they are only superficial. At the moment I am a very happy person and I want to say that I am living the life I have always dreamed of. My life is full of love and happiness.

Last question: can you give our readers three short tips on how to stay fit, strong and healthy - in short: how to become and remain a Bodyrocker?

Zuzana: start following our training programs - we post a new one every week. As a Bodyrocker, you must be goal-oriented and strive to be 100% conscious about your nutrition and daily exercise routine. It's not just about getting fit, it's a lifestyle and you're training to live that life the best you can.

(Original - http://www.bodyrock.tv/2011/01/04/my-interview/)

I'm sure you've already seen this girl in fitness videos and intense workout programs. This is Zuzka Light. For the last seven years, Zuzka has been trying to attract as many people as possible to a healthy lifestyle, motivating them through her workouts and nutrition tips.

She has her own website and YouTube channel

She was born on April 29, 1982 and is now 32 years old. She creates workouts that are short and effective.

Classes require maximum effort to get quick results. Zuzka Light herself sets an example for the audience, giving her all to get amazing results without leaving home.

Zuzka Light believes that it was training that made her who she is now (not only physically), and brought her to the best stage in her life. They lifted her up and got rid of the negative influences that were present in the first half of her life. She is grateful for her calling.

“I am a woman who believes in the powerful connection between body, mind and soul.”

The essence of her training is high-intensity loads to activate metabolism. The idea is to produce maximum force for a short period of time (10-20 minutes).

This puts the body in a state of combat against stressful conditions, breaks plateaus and produces real results.

The exercises themselves are not difficult, but Zuzka Light tries to come up with something new every time in order to prevent her body from getting used to it. The training is based on torso bends, leg raises, squats, push-ups, burpees and the like.

The fundamentals need to change. It's important to remember that you can't just change your body overnight. Zuzka says people should stick to the program and be honest with themselves.

Eat right every day and give 100% in every workout, and then it will guarantee results in no time!

“Daily exercise is the most important factor when it comes to transforming your body. You must exercise regularly and maintain a healthy diet every day, every week, every month of the year."

Of course, nutrition and diet are just as important as exercise, which is why Zuzka Light loves to experiment in the kitchen and create simple, easy recipes using fresh and healthy ingredients. She makes her cooking presentations and recipes fun.

Zuzka Light started blogging professionally when she met her future husband Freddy. Together they created the famous channel BodyRock.Tv. They traveled everywhere and made hundreds of workout videos that went viral on YouTube.

It was a fun time. BodyRock.Tv became a very successful project and generated good profits. After a long choice of place of residence, in 2011 they finally settled in Los Angeles.

However, their relationship began to crack. They have serious problems. Zuzka Light said that the videos began to overuse the sexuality of her figure, deliberately highlighting moments that are not related to fitness.

Freddy wanted to see big traffic numbers, and Zuzka wanted a blog that the whole family could watch.

Zuzka felt that their goals were too different. The relationship between them also deteriorated, and then she invited Freddie to become just business partners.

But later their project finally cracked, and Zuzka left BodyRock.Tv, creating her own personal project. Since then, she has been focusing only on her personal project Zuzka Light.

In an interview with La Story magazine, Zuzka Light gave some advice for those who are just starting to train:

• The most important exercises are squats, lunges and push-ups. These exercises are designed to use your body weight only, and it is very important to do them correctly. Most of her workouts are based on variations of these movements. If you can perform these exercises correctly, you will find more advanced modifications quite easy.
• Zuzka believes that some types of exercise need to be done every day. It should become a habit, like taking a shower or brushing your teeth. She works out 5 times a week, and on the days she doesn't work out, she walks long distances with the dogs, stretches, does yoga, etc.
• Zuzka Light does not offer a specific diet. Her nutrition rules are very simple. She tries to eat a balanced diet that includes plenty of vegetables and fruits, protein, healthy fats and whole grains.
• Zuzka tries to control portion sizes using her palms - this is the best and most personal tool for measuring food volume. She eats regularly every 3-4 hours and drinks a lot of water.
• Every workout should include warm-up and cool-down exercises. It is very important to warm up before training and stretch after. If you don't stretch your muscles well, it will be much more difficult for you to recover the next day after training.
• Zuzka Light recommends protein supplements for anyone who leads a healthy lifestyle, as they help you recover faster. There are many plant-based protein supplements that are suitable for vegetarians because they have a more difficult time getting enough protein from their diet.
• Zuzka also recommends taking fish oil. Fish oil contains essential fatty acids, which are excellent antioxidants in nature.

(6 ratings, average: 4,50 out of 5)

Zuzana Bodyrock- a girl so passionate about fitness that she managed to create not just a wonderful website that is extremely popular, but also an entire movement of Bodyrockers. A biography Zuzana Bodyrock full of potholes. But first things first.

Going to create your own blog Zuzanna originated after she met one of the most successful bloggers on the Internet - Freddie.

This happened when she first decided to go to Europe. After meeting him, she realized that this is exactly the person with whom she would like to spend her whole life. He inspired her with his story about how he began his development, how thorny his path was, but how he still managed to reach the coveted peak.

After this story, in the eyes Zuzanna a light flashed and she was fired up with ideas about her own blog. She wanted to tell everyone about how wonderful it is to be beautiful and healthy, about how fitness has a beneficial effect on a person, allowing you to find harmony with yourself. Freddie decided to help her in her endeavor.

Most of all, she was surprised by the fact that his family did not stand aside from this matter, kindly providing them with their housing for the work. When it all started, they could spend the day and night doing what they loved, time passed unnoticed, they lived in a virtual world. They were brought together by a common cause and the belief that everything would work out.

Before Zuzana started blogging on the Internet, her life could hardly be called rosy. She had no desire to study, she wanted to get out of her parents' house as soon as possible and start an independent life.

So at the age of 18, having left home, she got a job as a model to create erotic photographs, which she now very much regrets. It was a strong blow to the psyche; to this day she cannot forget about the stress that she had to endure.

After experiencing stress, there were extra pounds, unsuccessful attempts to overcome them and the creation of their own exercises that would help them master themselves, teach them how to cope with anger and make girls love themselves.

Such an integrated approach attracted many readers to the resource, because every representative of the fair sex understands how important all this really is. Moreover, it is convenient that new fitness exercises appear on the site every week, allowing you to choose new complexes for yourself.

For many, this is a great incentive to start leading an active lifestyle and doing fitness at home without going to the gym.

Who doesn't know Zuzka? Everyone knows Zuzka!

Zuzana- one of the most famous fitness personalities on the Internet. For several years she was the star of the BodyRock project, which collected a fantastic half a billion views on YouTube. In the last year, she went on an independent voyage with the project ZuzkaLight.com.

And then in August she became kettlebell instructor. This news made me happy - everyone needs kettlebells and they are winning more and more new fans! Zuzka gave an interview about this and has already released one video "5 minute fat burning workout".Why 5 minutes? No, not because it's enough. But because Zuzka insists on self-discipline and daily training. Naturally, in this case they cannot be long on an “easy day” of rest.

There are only 2 exercises. I won’t reveal the intrigue, look:

Dragon Door: How did you discover kettlebells?

Zuzka Light: I was introduced to kettlebells about 5-6 years ago and literally fell in love with them. I ordered a medium-sized kettlebell and several DVDs, including From Russia with Tough Love by Pavel Tsatsouline. And I also liked his book Power to the People.

But even though I practiced a lot at home, I didn't feel confident enough to teach other people more advanced kettlebell exercises. And although I confidently talked about deadlifts and swings, I still wanted to get certified. It took many years, but I finally did it!

Dragon Door: Congratulations on passing your certification! How do you plan to apply what you have learned?

Zuzka Light: I learned a lot at the seminar and realized that I was only focusing on general training, fat loss and muscle growth, but was missing out on the important aspects of joint mobility. I want to add this knowledge in addition to pure kettlebell exercises. I myself want to become more athletic and help other people with this.

Flexibility, body control, joint mobility are important. People need to understand that the goal of training should not only be appearance, but also functional strength. For example, now I can do a handstand, but I can't control the movement after I leave the wall for a couple of seconds. I would like to do a stand without a wall and show others that they too can move freely and control their body. Handstands are hard and require practice. But the end result is that it's fun and gives a feeling of freedom. I think if you can do a lot of different and challenging movements, it makes you strong and confident. And this is really important.

What I love about kettlebells is that you can get results quickly. You can become stronger and more flexible and that's wonderful.

Dragon Door: What advice do you have for people who want to start training with kettlebells?

Zuzka Light: Try to find an instructor for initial training, read a lot about kettlebell training, and generally try to get as much information as possible. I also think it's important to practice with light weights in the beginning to establish technique. Kettlebells are amazing and can be really safe, but only if you know what you're doing.

Dragon Door: Do you have any personal goals in kettlebell training now?

Zuzka Light: My goal is to incorporate more kettlebell techniques into my training and focus on developing joint mobility. And I'm looking forward to people's reactions to the innovations. I always love getting feedback and knowing that people were able to improve something because of my training. I think kettlebells can really help people quickly.

Dragon Door: What inspires you to exercise and live a healthy lifestyle?

Zuzka Light: I simply cannot imagine myself outside of a healthy lifestyle. It has always helped me feel better and overcome difficult situations in life. This is already a habit that I will never give up. I am also inspired by the professionalism and knowledge of fitness trainers and athletes. But the people who give me the most inspiration are the people who achieve great results thanks to my videos and blog.

Dragon Door: It must be an incredible feeling to positively influence the lives of so many people, and from a distance.

Zuzka Light: This is amazing. But this is completely different from one-on-one training. I have a lot of respect for those trainers who do personal work. These are different things - training yourself + showing others your training and training an individual. In the latter case, a lot of time is devoted to the correct technique and various coaching tricks.

Dragon Door: You maintain excellent physical shape and many people want to be like you. How do aesthetic goals influence your training?

Zuzka Light: I try not to focus on looks because it's easy to get obsessed with them. As a woman, of course, I look at myself in the mirror every day and see details that may not exist in reality :) But I try not to pay attention to it. I try to train to get stronger and feel good, especially as I get older. We can always keep ourselves strong, healthy and confident. If we continue to train, then, despite our age, our bodies remain strong and we enjoy our athletic achievements. I think this is important.