Exotic Spicy and...

I bought a bag of dark chocolate candy about three weeks ago. Every day that I do well with my eating habits and work outs, I allow myself just one chocolate candy piece. Talk about control when you have a whole bag in the kitchen. It's really hard to resist just digging in, but I am so proud of myself for not!

Would you be willing to keep a journal of what you eat for a week and share it with us? I realize we all have different caloric needs, but I think seeing a week of how you eat would provide a great foundation for us to build our own menus! Thanks for everything!

For about the last 3 weeks I didn't eat nutella, gummy bears, cookies, waffles, etc. (and believe me we have a lot of junk stuff at home, it was really hard to resist it, especially when your little sis is eating it in front of you and asking you everyday if you want some) I truly felt proud of my self. But today my mom baked some cookies and everybody was eating it and complementing my mom, I thought I would be able to eat just one, but I ended eating 5! And now I feel really upset w/ my self :'(

I think regardless, it's good to have a strategy of MODERATION instead of the total resistance / total binge dichotomy. Better to simply allow yourself a bite or two rather than hold off so long that when you have it, you go apeshit! I find that when I have a tiny piece, it's enough and doesn't affect my caloric intake too much.

It also makes me realize, when I bite into it, that it's not always THAT delicious as it looks :)

Wow, I've been building on my "self controll" all along without realizing it! I live with my parents and they eat bad bad food AND cookies, donuts and stuff like that. But I buy and cook my own food and don't eat the goodies at home :) beacuse i want this so so bad. And i want to have abs too :D Now i have another thing to be thankfull for! Instead of being anoyed that they buy those foods :P Just makes me stronger :)

Hi Zuzka, thanks for the motivation! I have been sick for six weeks and not been able to work out. When I have my workout schedule, it's not hard for me to eat right and clean, but once I'm not working out, it gets really hard, especially since my boyfriend likes sweets a lot and often eats pasta or other food high in carbs for dinner - I don't always have the energy to cook something different for myself (especially when sick). I noticed how much progress you made in one year and I'm aiming to also improve a lot after my unintended winter break. I feel I am kind of where you were a year ago (also appearance-wise), so I hope I'll also be able to feel great again in a month or so and get more toned and buff in 2013. Lots of love from Germany!

How tall are you

Thanks for the words of inspiration, Z! My problem used to be over indulging in HEALTHY treats such as peanut butter and Larabars, but nowadays it is easy to control my portion sizes. Chocolate, on the other hand, is a bit more difficult sometimes. You say you're short.. How tall are you? That would give us ladies a good scale to see how much we should weigh to reach our body fat percentage goals.

For me self-control comes naturally as I learnt during 5 years worth of bullying at school and the in the workplace when working with customers. Over the years, I’d admit I have let myself go when choosing to be healthier as I scarified this to work at home running an online business. In the last 6 months, I have really pushed hard on keeping junk food (in moderation) in the cupboards and loosing weight gradually. But now, I am more determined to reach my goals and see my-self as the fittest I can be – for me! I want to thank Zuzana in abundance for inspiring me to continue my journey and thank-you for the advice on nutrition. It has truly helped me become stronger, leaner, happier and more fulfilled in life. Kudos Z! xx

thanks!! ZUZ

I am so happy you are happy, Zuzanko :-* I can see that in your eyes, you are way happier and you are glowing :)) Even though I still didn't buy your DVDs (and I dunno if I will in the future) I do your old BR workouts, made up my own 90 day challenge from these and I have a several people already following me on this challenge. You are my motivation and you are the only trainer I was able to completely relate to. :) So happy for you!!! Keep up your great work, my czech sister! :)) Nina

"just for one day..." like the Bowie´s song

My mom bought nachos i totally resisted i new I wasn't hungry and i felt better;) KNOWING CAN DO IT:)

Hi Zuzanochka (I Russian-ized your name! haha) Thank you for yet another helpful post! I have been using your advice for the past 2 days, and I finally understand the meaning of self-control! Also, I was one of the winners of ZCUT DVDs from your Instagram contest, and will be starting the challenge soon! I have been really sick on-and-off since winter break, and have been doing more low-impact workouts to be easy on my body. Thank you so so much for selecting me as one of the winners – it meant the world to me!

I started tracking my caloric intake as you suggested in an earlier vid. I use http://www.myfitnesspal.com and will log what I plan to eat for the day and stick to it. If I am successful I have a serving of after eight dark chocolate mint as a reward :D

http://youtu.be/lsSC2vx7zFQ - inspirational video for motivation

Hi Zuzana, first off I want to say that you are such an incredible inspiration to me, and the progress I have made from following you for the past few years has allowed me to never give up! One thing I have been working on though is my downfall of cravings...I dance in college for many hours Mon-Fri and make sure to bring healthy meals and snacks with me to support my athletic lifestyle and intense schedule. I commute to school so when I come home later at night there is usually junk food sitting on the counters. I usually am able to avoid those foods, but sometimes after dancing all day I really crave them which can make it difficult to avoid especially when it is so late. Do you have any suggestions of alternatives for those days when you're really craving those treats? Or are those cravings saying that I am lacking certain nutrients? Any suggestions would be really helpful!

Hi Zuzka! Been following your workouts since for three years, love the new site so much more! I am wanting to do an art project incorporating all the important aspects of my life. As silly as it sounds, your mentality on fitness, nutrition, and life have become very important to me! Could you post how you sign the "Z" in your name? (NOT looking for your signature, haha, just how you make your "Z") Best wishes from South Carolina!

My husband is underweight so must consume massive amounts of calories. I've learned to mentally be strong and I like to keep something hanging up in the bathroom that I want to wear (right now it's a tiny bikini) and that keeps me super motivated for the kitchen!

Thanks, Z. You can always say the right words. I read in one book that our subconscious mind does not perceive the negative signals and denial. I train my subconscious, giving him positive signals. I do not say "I will not do it," I say, "I'll do right." The first two months were hard, I often break the rules. But over time, I stopped to want eating something delicious and harmful. And if I need motivation, I just watch pics with beautiful fit people (yep, your pics too))).

9 times "you know" :))

If "ya know" is your worst habit, I think you are gonna be fine... Ya know? (LOL)

Watching this again reminded me of a really good saying, "You are not a dog, do not reward yourself with food".