One Step At a Time – Coffee Talk

 | 83 Comments  | Blog

 

Thank you all for leaving your comments and questions. I didn’t get to reply to all of you because I talk too much 🙂 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 🙂 please leave me your comments here.

Don’t forget to follow my Instagram @ZuzkaLight to get the chance to win these sneakers from Pink Ivy 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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83 comments on “One Step At a Time – Coffee Talk”

  1. private avatar image
    Private

    Private  |  Toronto, Canada

    Amazing coffee talks Zuzka and thank you so much for answering everyone’s questions. You are so kind. I had a few questions I wanted to add this week as well, first off have you ever contemplated about entering a fitness competition? There is no doubt you would take it all the way to getting your pro card. Is that something that interest you ?

    Secondly it’s a diet question, as many of seem to struggle in that area. It’s not because you don’t provide us with incredible tips and recipes because lord knows you do and thank you for that. I think many of us are clean eaters but we perhaps tend to eat a bit too much of even healthy calories in a day. When wanting to lean out we should be in somewhat of a calorie deficit, so how do you go about just not “over doing” it when eating ? Do you have any strategy to getting into that deficit on a weekly basis so that we see the results from our zgym wo? Ei- drink a glass a water before eating a meal etc…

    So love these coffee talks and oh gosh those leggings Z – just gorgeous on you ! Love them

  2. private avatar image
    Private

    Private  | 

    One workout a day works great for me!

    So I tried Swerve and really wanted to like it, but the weirdest thing – it gave me a strange tingly feeling in my mouth, almost made it numb! Happened to my husband too, and happened each time we tried it :/

    I love how you said our life affects our body – so true! I just completed my Eating Psychology Coach Certification, and it’s ALL about that 🙂

    • private avatar image
      Private

      Private  | 

      Me too with the swerve. It makes my teeth feel tingly and cold. I am fine when it’s used in a baked good, but I don’t love it in a smoothie or tea.

      • private avatar image
        Private

        Private  | 

        Interesting, I don’t remember if I have used it cooked, just in the chocolate coconut bark she had a recipe for and smoothies. Maybe cooking it denatures the thing that makes it feel that way!

  3. private avatar image
    Private

    Private  | 

    I want to know if there is any sort of “workshop/retreat” in the works for the future:-)

  4. private avatar image
    Private

    Private  |  Los Angeles, CA, USA

    I absolutely love the coffee talks! So relaxed and informative:) For the next coffee talk, I would love to hear about your hair care routine and favorite products. I don’t think I’ve ever heard you talk about it in all the years that I’ve followed you, even though you’ve gone through different colors.

  5. private avatar image
    Private

    Private  |  Astoria, OR, USA

    I’m interested in hearing more about the stress and hormonal effects on your body. Not just weight issues though. My husband has really bad eczema and rashes and he thinks it’s gluten, so he eats gluten free and does notice more of a flare up if he does eat gluten, but being gluten free does not make it go away. He is so stressed out all the time, I’ve often wondered if that could be the culprit. Also, when you do the kettle bell swings, my 17 month old son imitates your hard breathing 🙂 it makes me laugh… And he squats with you when he watches the videos while I workout 😉

    One more question that may tie into the stress..do you know anything about self sabotaging?? I was a at a lower weight than before I got pregnant and felt great physically but then family started telling me I was too skinny and friends would make comments about how they wished they could eat like me and look the way I do (I eat a lot of pasture butter!!) but I hadn’t even noticed or thought about my weight and was just living life until they brought it to my attention, so I got on the scale and realized how the number was my ideal weight and then I got this fear of not wanting to lose that or gain weight and then I just started packing on the pounds and staying up late eating food which I never usually do. I’m starting to lose some of the extra weight and trying to get a grip on the binge style night eating but do you have any thoughts or words of wisdom??

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Usually the binging has something to do with either a habit that has accidentally developed or with some kind of emotional problem. If you have been snacking lately at night, maybe it got out of hand and now it’s a habit you’ll have to break. You can start by snacking on some not so exciting but healthy foods – raw kale or raw carrot slices. If it’s a habit, it’s just about shoving something in your mouth at night in front of TV. Using foods that are not addictive will help you kick the habit or maybe you’ll get used to snacking on the healthy stuff, which is fine.
      If it’s deeper issue, then maybe you should look at your relationships, work, creativity, exercise, and healthy diet – if there’s some lack or dissatisfaction in any of these areas of your life, it’s very possible that the late night binging is your reaction to that. You’re just trying to comfort yourself.

  6. private avatar image
    Private

    Private  | 

    Love the coffee talk Z ! Great format , very informative and feels personal like you’re right here with us . Looking forward to the next one !

  7. private avatar image
    Private

    Private  | 

    I am pretty new here, but keep hearing you talk about postural therapy. My husband is a chiropractor and very much concerned with not just how proper alignment prevents injury but also how proper posture enables the entire nervous system to function properly. His unique type of chiropractic focuses on proper alignment, not just of the spine but hips, shoulders, neck, legs. It is not about cracking or forcing bones into a place, but about gently freeing tension allowing the body to right itself (our neurological system, when functioning properly knows our orientation in space and wants to maintain an healthy posture). Once the adjustment is made he sees the body “spring” back into alignment. The problem is, longstanding, improper muscle training is hard to break. The body will maintain the weaknesses and return to the unhealthy positioning unless there is extensive retraining. Along with retraining alignments postural therapy could facilitate the correction and strengthening of the body. So, I am very interested in what your postural therapy entails. Do you have any videos talking about it and demonstrating it?

  8. private avatar image
    Private

    Private  |  Sydney, NSW, Australia

    Hi Zuzka,
    Thanks for a great coffee talk and for addressing my question about sweeteners 🙂
    Similar to what you had a few years ago, I seem to have a prolapsed disk in my lower back from lifting too much weight in a deadlift. I have had a lot of sciatica pain, and now have torn some of my linea alba because my abs have been working over time to protect my back.
    When you mentioned a long time ago that you were injured, I was quite surprised since your core strength has always seemed incredibly strong.
    I know this injury happened when you were under a lot of emotional stress and that the Egoscue execercises have helped you. I also have that book and use it occasionally.
    My question is, what have you learned about your body from this injury? Did you have any strength embalances you were unaware of until you became injured? If so, what did you do to address these specific strength embalances? Did you do any simple exercises to strengthen your TA and lower back for example? I understand that Egoscue is great for treating pain and aligning the body, but unless you apply specific strengthening exercises after the pain subsides, you’re not really solving the problem are you?

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      Strength is not the issue here. The muscle imbalance is the only issue. Also core strength plays a role but not as big as people believe. As you can see, even people with very strong core can injure their back. The thing with postural therapy is that the routines that help the best are those that are made specifically for the individual. It’s something I can’t accomplish here in the ZGYM, because I simply can’t do a personalized routine for every ZGYM member, but that doesn’t mean that the general routines can’t help people to fine tune their muscles. Also the individualized routine never focuses on strengthening muscles – but on proper muscle tension and the position of each load bearing joint.

      • private avatar image
        Private

        Private  |  Sydney, NSW, Australia

        That’s a really interesting approach. I guess I never thought of Egoscue as not only an alignment, but also about tension embalances between muscles. Certainly muscles can be both strong and tense or weak and tense, so pain is not necessarily due to a strength imbalance issue. Particularly when it comes to really fit/strong people, disk issues are less likely to be due to strength issues than with sedentary people. Every situation as with treatment are also quite individual.
        Thanks for your reply 🙂

  9. private avatar image
    Private

    Private  |  Polson, Mt, USA

    Hi Z!
    I need advice! Please!! Help!

    First of all, I love love love your workouts! I was a faithful follower and commited Z-posse… but as you know life changes and I’ve found myself without time, motivation and commitment to my health and fitness.

    I am 12 weeks postpartum, breastfeeding and just returned to work. My days have to start at 5:30 am to get myself ready, breastfeed my baby, get my other child ready for school, make breakfasts and lunches. I work at a professional office and my mid morning breaks are for pumping breastmilk, lunch hour is spent with my baby, again breastfeeding, mid afternoon break, again pumping breastmilk. After work, picking up children, grocery shopping if needed, dinners, clean up, washing diapers (yes, I’m saving the environment one diaper at a time 😂). Bath and bedtime routines start at 7 pm for the kids. Bedtime breastfeeding starts at 8 pm. And to get my sleep in between my non-sleeping baby bedtime for me is 9:30-10:00 pm. I can’t see myself starting a workout past 8 pm, first of all I will have trouble sleeping (from personal experience), second I will be haunted by guilt because I know there is always something that needs to be done, dishes, load of laundry, sheets need changing, towels need washing, something always needs cleaning.

    As you can see my life is literally crazy. I know your workouts are only 15 minutes but when you add at least 10 minutes stretching and at least 5 minutes for warm up, not to mention getting my clothes changed, pulling out my yoga mat and kettle bell I’m committed to at least 35-40 minutes needed in order to get my workout in… but when and where am I going to fit that in my day? Not to mention even just browsing workouts without any serious jumping exercises (after babies I’ve notice “things” bounce differently and I can no longer do jumping exercises even with a state of the art sports bra).

    Anyway, time is not on my side. Any advice on time management? I am desperate. Other Z-members? Advice? Please? Arghhh! Time management help!! 😭😭

    Leslie

    • private avatar image
      Private

      Private  |  Los Angeles, CA, USA

      I wish I could help, but that’s something you’ll have to figure out yourself. I remember taking a class on time management from Tony Robins a few years ago and it was very helpful at that time. I’m actually thinking about doing it again. I remember that one of the most helpful things was to combine certain activities/chores, simplifying, and prioritizing. I think that a lot of women have a trouble with wanting to be always perfect in terms of caring about their homes, and families while neglecting themselves. For example, there might be some things that your husband (just assuming you have a husband – sorry if that’s not the case) or kids could do for you to free up some of your time. Or maybe workouts are not for you at this time. Maybe you should try to do random bodyweight exercises throughout the day – it might not sound effective, but if you pair that with healthy diet, it could be enough to keep you in great shape. If you have a heavy kettlebell at home, you can do literally just 100 swings – which takes less than 5 minutes and then through out the day do one set of push ups – as many as you can and then later towards the evening do one set of pull ups – as many reps as you can. This is a very simple way to stay in shape, it doesn’t take too much time, you don’t need a special warm up for the push ups or pull ups, just 6-8 deadlifts with the kettlebell before you start doing the swings. And at the evening, stretch in front of TV for 10-15 minutes. And yes you can do this daily and you’ll be in better shape than any average American 🙂

    • private avatar image
      Private

      Private  |  Salem, OR, USA

      I understand your challenge as well. I have a 4 yr old to care for, I’m self-employed full-time with no extra help, my husband is a coach and has a crazy coaching schedule, and I’m currently in the middle of pursuing a childhood dream of writing a novel, and caring for my mother who has terminal cancer. Time is a challenge, for sure. I also, like another Zgym member, get up before my family does to make sure I get my workouts in. I have a physical job (massage therapist) so doing a workout in the evening after a full day of providing deep tissue massages is not going t o happen. I typically don’t even get home until around 7pm. Things are crazy now, but as your child grows and you no longer need to breastfeed, there will be more time. My daughter never took to nursing, so I literally pumped all of her milk until she was 8 months old and I just couldn’t keep up the production. Talk about feeling like a dairy cow! 😂 When I added up my time, I was spending up to 40 hours a week on pumping alone. Plus working full time, caring for an infant, etc.

      This is where I think a talk about life impacts on fitness would be so helpful. I couldn’t figure out why I wasn’t losing any weight during this time period. I’d always been fairly fit and active, not super lean but I’d never had trouble dropping eight before. I was always told that as soon as I started nursing the weight would melt right off. But it didn’t. It didn’t go anywhere in fact. And I think it was because I was so stressed. I nearly had a mental breakdown and found myself screaming at the top of my lungs at my husband one night. That was when I just decided to save my sanity and my health and switch her to formula for a few months. Not my ideal, but healthier for everyone in the long run. That reduced so much stress for me, and I had a little bit of extra time to workout. All of which helped me to finally start losing the weight.

      Zuzka is right. You may not have time for a full half-hour of workout, but just do a 5 Minute Fat Burn or a tabata style workout. Or 100 KB Swings. Turn your housecleaning or cooking into a workout. Do push-ups on the counters in between dishes or while cooking. I’ve even done interval style cooking before. My pull-up bar is in the kitchen, so I’d do a pull-up, 10 push-ups, 20 sit-ups, stir the food, repeat. Maybe round 2 had lunges or jumping jacks, whatever. There’s no end to the possibilities if you start thinking outside the box.

      Get up 30 minutes earlier. I know it seems hard. I thought it would be when I started to do it too. But give it a try. Sleep in your workout clothes so you don’t have to take the time to figure out what to wear and get dressed in the morning. Get up, pee, have a glass of water, and start your workout. Know what you’re going to do ahead of time so that you don’t have to decide on that either. You can even set up your equipment the night before. I snuggle in bed with my daughter before she goes to sleep and we watch the workout for the next day, when it’s available, so I know what I’m going to be doing. My daughter loves this time. And on weekends she likes to come out to the garage with me and do her own version of the workouts with me. We’re building healthy habits together.

      I think part of being healthy is learning to recognize where you’re currently at in life and your lifestyle, and accepting what you have control over and what you don’t. When you can do this, it’s easier to structure your time around your priorities. I don’t always clean the kitchen or do the laundry. For several days. My house is not spotless. On the flip-side, I don’t watch tv either. Other than watching the videos in evening, I usually read which helps my brain and body to unwind a little and I sleep better. You might even try a meditation app to help you sleep. I’ve used Headspace and Calm in the past. They’re both great apps. The water first thing in the morning helps to wake me up and clear the fog out of my head. And my workouts are now my stress relief. I have a very hard time functioning throughout the day and I’m much more irritable and stressed without them. Working out can help you sleep better too. (Although, being a mom, I know how many times a night your sleep is interrupted by kids. Don’t lose heart. This will pass.)

      I don’t know if any of this will help you, but it’s what I’ve found that works for me. You’ll have to figure out what works best for you and your life. Good luck!

    • private avatar image
      Private

      Private  | 

      Hi Leslie,
      I have been there a couple of years ago. Until your little one gets to regular sleeping routine and you feel rested well enough to do Zuzka’s more advanced workouts I would suggest to a). do 5 min workouts b). go for a walk with the little one (I used ankle weights during my walks) c). avoid unhealthy carbs d) be patient
      Good Luck!

  10. private avatar image
    Private

    Private  |  Maui, HI

    Call me a little crazy, but…my kids are in their 30s and share my passion for exercise and health. My policy then, as now, is I get up around 4am,sometimes earlier, and starting light stretching with some hot yerba mate. I don’t bother with fancy workout clothes, just t shirt and shorts. I can squeeze in a lot very quickly because I position workout stuff all around the house…dumbbells in one corner, exercise ball in another, pull up bar on the way to the bathroom, dip station in the office, etc. Literally, everywhere I go around the house I can throw some micro workouts in, and they really add up. When the kids were small I had my racing bike set up on the porch on a turbo trainer and would alternate 5 minute sprints on the bike with a sprint around the block and try to see how many reps we could eke out. My husband and I would alternate who was at the house vs on the bike. Lunches were made the night before or when we were cooling down. Showers were super quick. 🙂 You can just go for the hard micro workouts and get in great shape, for sure!

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