One Step At a Time – Coffee Talk

 | Blog  | 83 Comments

 

Thank you all for leaving your comments and questions. I didn’t get to reply to all of you because I talk too much ๐Ÿ™‚ but I will go back to the previous coffee talk post and reply to your comments there. If you have new questions or topics you would like me to talk about next week – and I hope you do ๐Ÿ™‚ please leave me your comments here.

Don’t forget to follow my Instagram @ZuzkaLight to get the chance to win these sneakers from Pink Ivyย who sent me a pair for this week’s giveaway. The only catch is that there’s only one pair in size 7.5 US (38.5-39EU)

 

PinkIvy-pink-nike-giveaway

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Comments



83 comments on “One Step At a Time – Coffee Talk”

  1. private avatar image
    Private

    Private  |  caseyville, illinois

    Hi,
    I sm loving this format now of how you are doing coffee talks. Could you maybe discuss balance and how to organize our training or skills we practice on as how not to over do it or the importance of progressions. i have a pain between top of shoulder and elbow between tricep and bicep. it is either from going to heavy with kb snatches too soon or practicing pull ups too much since i am determined to get one or i tweaked doing pike presses or handstand work. I have great range of motion and do classical stretch and KS stretches. i am trying this foundation program by the barbell physio called performance plus programming. I really love all these workouts and challenges , but want to make sure i am progressing properly. I love the postural therapy but my goodness the shoulder one is sooo long for one sitting. how do divide it up or can you? Another topic: i know you responded to someone about a vest. Do you ever wear a light vest during you BW workouts and such or do you think they really make that much of a difference? Thanks problem

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      Private

      Private  |  Los Angeles, CA, USA

      I will try to come up with something so it’s clear on how to balance your daily training, skills and postural therapy. I do not divide my postural therapy routines. I try my best to do them every other day as a form of prevention (sometimes I fail to do it) but I do my best to stay on top of it. If you do have pain, then I think the most important thing is to manage that than your training. I would always rather spend that time to fix what’s broken instead of making it worse. You can always go back to your training in a week, and if you watch your diet during your time off, you might even come back stronger than before.

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        Private

        Private  |  caseyville, illinois

        Thanks Z,
        you are correct. i have read before about taking a week off every now and then and how great the body responds when returning. I think my problem was over doing it and not giving those muscles a break.

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    Private

    Private  | 

    Hey Zuzka,
    I miss your food journals and I wonder if you have ever thought about creating your own App? This would be a great tool for us who follow you in the ZGYM with our diets and fitness journeys. I know you are extremely buys and maybe this is something you could think about when youโ€™re finished with the holistic nutrition classes. I think this would be another great way for you to help us, and I definitely would pay more for this guidance tool that would help me with my individualized fitness needs.

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      Private

      Private  | 

      I would love an app! Especially if it reminded me to do my postural therapy or surprise bonuses like the KB swings or handstand practice!

      I also like how with the workout tracker your data is private so you compete only against yourself, but it would be super motivating to see how many others have completed the workout that day.

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      Private

      Private  |  Los Angeles, CA, USA

      App would be great, and we’ve already started looking into this.

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        Private

        Private  | 

        Yes!!! Thank you!

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    Private

    Private  |  Santa Cruz, CA, USA

    Hi Stacie,
    Have you ever checked out myftinesspal app? You can track carbs, calories, foods with that one super easy.

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    Private

    Private  |  caseyville, illinois

    anther question for coffee talk. you mention about it being hard to progress. could you talk about what to do to progress or the steps to take so those of us that want to can. i want to progress in physique change such as definition, rounder shoulders, butt and skills such as pull ups, handstand presses, et

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    Private

    Private  |  Stavanger, Norway

    Hi Zuzka and all Zgymers on this great site!

    So happy to have you here with these awesome coffee talks on a regular basis!
    I was wondering if you could clarify a bit one of the problems I think I have. When doing your workouts I have noticed that I have problems to feel that I tense my muscles properly (well, to be honest, most of the time I doubt that I feel that I tense them at all). For instance, when doing your upper body and abs targeting workouts, I rarely feel the burn in my abs afterwards. Can you give some tips on how to learn to tense muscles properly.

    Thanks in advance!

    P.S. In case if you are wondering if I am a newbie with your workouts: I am working out with you on a regular basis for many years now, I do see great results from your programs, i.e. muscle tone and some muscle gain, but I am not exactly proud with the way my core look like…

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      Private

      Private  |  Los Angeles, CA, USA

      I will make sure to add more guidance to the workouts!

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    Private

    Private  | 

    HI Zuzka, thanks a lot for this coffee, talk, really loved it. In general I love all your coffee talks! I left a question the other day on a different post, but I’ll leave my question here, which I would really appreciate you answer in a future video (apologies in advance for the length…):

    You spoke a lot about diet here, you have a lot of great tips on your website (I’ve read/watched them all!), and I know you are generally very sensible and follow a low carb diet. I also have more or less found a way of eating that works for me: I eat very clean, including lots of organic fruits, veggies, and protein, and do your workouts daily. So I usually feel fine when I relax and enjoy myself now and then (i.e.: occasional glass of wine or two after work/higher carb meal), and can get back to my routine easily.

    However – sometimes it happens that I indulge a bit more often, like when on vacation. I have a history with disordered eating, so already learning to let myself go and enjoy myself – drink the wine, eat the dessert, etc, is a pretty big deal. However I have a hard time doing it without the guilt and no matter how many times I tell myself it’s okay to relax and loosen up a bit on a short holiday and enjoy myself, that ultimately nothing bad is going to happen, I end up feeling really bad about myself after.

    So – my question is – what do you do when you’ve been on vacation and have relaxed your diet for a while? Do you have any sort of sensible kick start to get back to it, that doesn’t involve losing your sanity, or depriving yourself to the extreme?

    I admit that my last vacation, last week, left me feeling fat and panicked (although to be honest I still ate super healthy with just a few indulgences here and there which were pretty good quality food anyway). I know this feeling is in my head (I’m one of your extreme athletes), but it doesn’t make it any easier to get back to my healthy routine and feel good about myself, without all the guilt. My general habit in my twenties (I’m 31 now), which I try hard to fight, was to restrict my calories to an extreme and exercise like a maniac every day for a week or so (like triple what I do now, and I follow your program every day). I try not to do that anymore because I know I shouldn’t punish myself like that, and it is largely unnecessary (I also really dont’ have the time like I used to either), but I am nevertheless left feeling quite panicked.

    So, to sum up, my question is twofold: First, for people like me, who have had a difficult relationship with food, what would you recommend for dealing with guilt when we take well deserved time off from following our general healthy norm (for me it was eating fresh bread/pain au chocolate and having a couple glasses of wine a day). Secondly, what is a sensible way to jumpstart your way back to your healthy lifestyle after having gone astray for a little while? Having been back from my vacation for a couple days, I am starting to feel better again: I’ve eaten mostly salads and protein, worked out and walked, drank a lot of water and no alcohol. However I wonder if there are any specific practices you would recommend to get back to feeling your best, or with you if it is just a matter of time?

    Thanks again for all that you do and I look forward to hearing your response!

    Love from Belgium,
    Caroline

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      Private

      Private  |  Toronto, Canada

      Great questions Caroline, hope Zuzka answers all those in her upcoming coffee talks

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        Private

        Private  | 

        Yes, great question. I have difficulty with that too.

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      That is a great question indeed. I’m actually planning my vacation right now – we’re going to Hawaii at the end of the month so is you don’t mind waiting couple weeks, I would like to talk about this and reply to your questions in my coffee talk when I’m actually on my vacation.

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        Private

        Private  | 

        Thanks a lot for your response Zuzka! I really look forward to getting your perspective on this. And have a great time in Hawaii!!! I’m sure you deserve the break ๐Ÿ™‚

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    Private  | 

    Hi Zuzka! I was just curious what your thoughts are on fasting? I’ve heard about it, that it can offer supreme results in energy, clarity of the mind, and a healthy body but I’ve always looked at it skeptically as I love food and love to eat. Just curious, either way I loved the coffee talk, your generously frequent opportunities to win giveaways and overall positive outlook on life, fitness and health. Thank you for all you do!!

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      Private

      Private  |  Los Angeles, CA, USA

      I wil be talking about IF in the new coffee talk. Thank you for asking.

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        Private  | 

        Thank you Zuzka! ๐Ÿ™‚

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    Private

    Private  |  San Diego, CA, USA

    I love when you share your sweet doggies with us ๐Ÿ™‚

    Thanks for this coffee talk, Zuzka! This was just I needed to hear this morning, I’ve been in a bit of a funk all week and this talk was very motivating.

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    Private  | 

    Dear Zuzka! I loved the last two coffee talks! Thank you so much to share! I like when you say that the way if you want to reach something is not easy even for you. It makes me feel that all is possible, that I can reach your fitness level and that even if somebody can see that for you all is so easy to do, in a background there is a lot of work and you can have your own problems to reach the goal (sportive goal in this context). That the way is hard and it is normal for you, for me or for any other person.
    There are two topics I am interested in:
    One of them is about muscle stiffness. When I do my workout I always think that I need to push more and more, but sometimes even if you do it with a proper form, you do too much in the way that you can overcharge your muscles even without notice it (during the workout). That is why I am so interested you talk about what routine you do in your daily life to prevent it. I know we have postural therapy workouts here but how should we apply these workouts or maybe stretching or massage to prevent these problems. How often should we do it and to what should we pay more attention.
    The other question is about food habits and quantity. I’ve learnt to eat healthy food and I overstepped already a lot of problems I’ve had about emotional or compulsive eating. I am trying to not eat so much carbs (especially sugar), I’ve lost weight and I am partly happy about my progress, however my habits help me to maintain the body I have now but they don’t let me to move further. I’ve seen your meal dairies, but I am afraid that I will just feel hungry all the time with this quantity and will stick to it for a week and than I will eat something bad what I should not. Do you feel hungry as a normal thing?
    Thank you in advance

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    Private  | 

    Thank you for the comment on the fact about your size and shape, especially in comparison to others. I know it seems silly, but that verbal reminder helped.

    It did get me thinking tho. I love your workouts, and I have brought them with me to my coaching sessions for roller derby. They are great because while we are all different sizes and strengths, we can all do them and don’t have to worry. However, would you ever do a partner specific body weight workout? Something that involves things like wheelbarrow pushups with the other person doing squats. Or one person is planking, and another is jumping over the planked person. Or something of that nature? It could be interesting additional workout to your series.

    Thanks for these chats!

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