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1. 

   Private Member  |  July 29, 2015 @ 7:03 am
   london, uk

   hi Zuz and girls. Maybe someone asked already but i missed it, so i would like to ask again. I am pregnant, at very early stage of pregnancy and i wonder if i can continue exercising with you. I read a lot and it seems that suggestions are to avoid HIIT completely and stick with swimming and yoga only. But i am scared that i will lose all my strength this way. Maybe someone has got and has had same experience?! What did you do? Continued or gave up? Thank you all in advance.

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     Private Member  |  July 29, 2015 @ 8:10 am

     Same here. I’m also pregnant 5+5 and am following zuzka since bodyrock. Normally I don’t write Here anything, but I’m also scared like you are.
     since one week I changed my routine and skip every exercise with jumping(no jump roping😱)
     I’m feeling fine, but am scared of having an abort due to too hard working out.y doctor says yoga and swimming is okay. but that’s not me.. I need motte, especially when there is no baby bump Yet.
     @all: please help me to find the right answer… Can I workout… E.g this workout?
     Sarah

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       Private Member  |  July 29, 2015 @ 8:32 am

       Where is my comment?

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       Private Member  |  July 29, 2015 @ 7:31 pm

       Hi!
       My doctor said that if your hart rate mustn´t go above 140. And you must feel good. If your hart rate is too high for too long the environment gets too hot for the baby and it can cause serious damage. I worked out till the last day and everything was fine.

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       Private Member  |  July 29, 2015 @ 9:43 pm

       Hi Sarah

       Zuzka had covered this issue in her coffee talk see it from 7:29 minutes.

       Im a person who workout with Zuzka as bodyrock started, and i working out each day with her. But!!!!!!
       From my experience I working out first trimester and I was feeling great full of energy but suddenly in 11 week of pregnancy i become an abort.
       So I do not recommend to working out during pregnancy and I wouldnt do the same mistake again. pregnancy is no more about me is about the baby. I would go swimming , do pregnancy yoga and eat healthy food that would be beneficial for baby.
       Sarah is just 9 month pregnancy period, after pregnancy you can start again working out :0) and HIIT the Zgym

       LOL and many greeting Alex

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       Private Member  |  July 29, 2015 @ 9:44 pm

       ou the coffee talk see here
       https://zuzkalight.com/blog/coffee-talk-tuesday/

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     Private Member  |  July 29, 2015 @ 8:20 am

     Hi Natalie

     Congratulations on your pregnancy! Here’s the resource that I use. It’s from the Royal College of Obstetricians and Gynaecologists. Basically, regular exercise is recommended for all pregnant women, and improved outcomes for both mother and baby. The type and intensity depends on your activity level before pregnancy.

     https://www.rcog.org.uk/globalassets/documents/guidelines/statements/statement-no-4.pdf

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     Private Member  |  July 29, 2015 @ 10:28 am

     Hey natalia!
     maybe you could ask your doctor, there are some differences in opinions though. some may say not to start new strange and brutal sport activites, but if your body is already used to something, it is fine to continue (if it is not a dangerous activity of course), adapting to the new situation and stopping if pregnancy gets problematic. some may prefere to advise you doing just some pool without real swimming, and long walks.
     in my first pregnancy i had both opinions from two different doctors as i had to change country, i experienced there is no real rule.
     i did work out, maybe a bit less because of the big international moving out and in, which was challenging enough.

     but i went through all my last pregnancy working out regularly, from the first day after the test till the very end. and it did help me a lot to feel better and active. (and funny enough i had to change house again :))
     i was 8 years older (40 last year) than in my first pregnancy.
     i was doing mainly hiit 50-10, never more than 24 minutes (i used to alternate 40 minutes long training with 15-12-10 ones), mainly 15, had to adapt many excercises as my belly was growing, i was slower and a bit weaker especially in the early months, due to hormonal changes, and have introduced some specific excercises from yoga and pregnancy preparation.
     i never forced myself, didn’t work out 7 days per week, was avoiding doing exercise with very warm days (europe-last summer was not that hot, but the humidity was a killer), was not jumping like crazy (rope skipping was really fine, burpees as well and jump squats and jump lunges), was doing simpler and softer stuff.
     some say to avoid all the jumps in the final part of the pregnancy as the belly is quite heavy and knees and hips start to feel a lot of pressure. i have reduced them a lot starting from the 8th month and didn’t jump at all the last month.
     You cannot pretend it to be the same as it was, but it can be fun and tough anyway. you need to pay attention at your joints as hormons change their stability (preparing for the delivery), never loose your breath, be gentle to yourself, never force yourself but don’t give up just because you feel lazy!
     and, the most important thing, pregnancy has to be without any issue, working out could really make things go wrong otherwise.
     and why not check out what your doctor says?

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     Private Member  |  July 29, 2015 @ 11:18 am
     kraków, poland

     Hi, Natalia! First: congrats! 🙂
     But I didn’t have same experience… But Zuzka always says you have to consult with your doctor.
     She answered on this question in own coffee talk: https://youtu.be/LKjM5nweByE?t=448
     I hope this help you!

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     Private Member  |  July 29, 2015 @ 11:54 am

     I did pilates, kickboxing, step aerobics and weight lifted until the day I went into labor. I actually started labor at the gym! It was awesome and the research shows that if you exercise it is better for the cardiovascular system of the baby. My dr. said to think of the baby like a pickle in a jar full of juice. Shake the jar and the pickle floats around. I think they tell you to quit everything because of liability. I don’t regret for one second continuing to be active.

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       Private Member  |  July 29, 2015 @ 5:23 pm

       Thank you Cindy. I thought so by doctors in the UK arent the best and they say dont do anything literally don tlift your hands up for some stupid reason. Its good to know that someone else did the same. Thanks again. x

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     Private Member  |  July 29, 2015 @ 3:34 pm

     Drs. usually suggest that you continue to do what your body is USED to doing. You are not supposed to start a new style of exercise unless it is gentle, but if you have been doing these types of workouts for a while then you should be able to continue to them. As you progress into your second and third trimester there will be modifications needed and intensity levels will need to drop down but not stop. Unless of course you are a higher risk pregnancy? You should get together with your doctor to discuss this as they are the experts. What you find on the internet will be conflicting information depending on who wrote it and influenced by their personal views. So your Dr would be your best bet! Good luck with everything:)

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       Private Member  |  July 29, 2015 @ 5:24 pm

       Thank you Danilynea. I have been working out with Zuz for 4,5 years therefore i think i should be find but as i mentioned earlier doctors here are crap and they say completely different things. Thank you so much both for replying. xxx

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     Private Member  |  July 29, 2015 @ 7:48 pm
     switzerland/, france

     found out Zuzka just 2 weeks before I got pregnant and when through 2 pregnancies …so have been on Z’s workout for several years, but not during my pregnancies past 1st trimester. However , no offense to Zuzka, she is not certified for pre and post natal workouts and they need to be modified. I have been doing workouts methodology specifically for pregnancies. It is critical to adapt as your body changes its biodynamic and there do s and don’ts. With all I have seen, read and practiced, I can only recommend the best : MuTu systems. Wendy Powell also used similar HIIT and strength training as Zgym, but you are in safe place that it is adapted for during and after pregnancy.
     I have a condition that is Diastatis recti (which most of time develops during pregnancy) and it is important to not do wrong abs and moves to not create or aggravate this gap in the abdominal wall (would lead to important issues). You can also read about it on Julie Tupler’s website (I also like her book Maternal Fitness). Now that I did the MuTu system , I know the things I can do in the Zgym, and other workout I am completely skipping (swapping it to something else). Swimming was aweful during my pregnancy, btw…I tried only once.

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     Private Member  |  July 29, 2015 @ 8:36 pm
     prague, czech republic

     I did HIITs and other stuff like shot putting, gym workouts until appr. 7th month without any problem (I measured my heart rate after the first trimester and tried to avoid too high heart rate). If you are used to this type of training, you can go on. I just would not start a new kind of sport.

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     Private Member  |  July 29, 2015 @ 8:39 pm
     ca, usa

     I had four healthy babies, now 13, 11, 8, and 3. I worked out during all my pregnancies. Cardio, weights, and yoga. You just have to modify where you need to and don’t push yourself quite so hard. I think it really depends on how fit you were before you got pregnant. Congratulations!

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       Private Member  |  July 29, 2015 @ 5:54 am
       london, uk

       Girls, thank you ever so much for all your comments! I didnt expect so many at all, and you all helped me, i appreciate you spending time and writing about your own experiences. It helped me so much and gave me strength to continue exercising without fear. We are not just working out with Zuz together but we are really a family and support each other every time. Thanks a million sisters!!!! xxx All the best xxx

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     Private Member  |  July 30, 2015 @ 7:38 pm
     finland

     Hi! So glad you guys are talking about this pregnancy-issue😊 I’m 11 + 3 weeks pregnant and also conserned about what kind of exercises to do. I’ve been doing Zuzkas workout for about a year. In the very beginning of my pregnancy I followed the weekly schedule including the summer schred series, but slowly with increasing fatique and lack of energy I couldn’t do the normal workouts. So I started to do the beginner series and power yoga workouts with modifications when I feel like it. I’m soon in my second trimester and I feel that I have to move to specific pregnancy workouts and prenatal yoga, just to be safe😊

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     Private Member  |  July 31, 2015 @ 10:25 am
     tx, usa

     Definitely a question for your doctor if you are unsure. My doctor allowed me to continue with my normal routine since I was already used to working out pretty heavy. I continued to do HIIT, weights, treadmill, kickboxing, etc…until I was about 8 months pregnant. At that point, I got pretty uncomfortable and I just continued to do some weights plus walking daily. Unless you have some kind of high risk pregnancy, I think you should continue to workout. It’s healthy for you and for your baby.

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     Private Member  |  July 31, 2015 @ 1:57 am
     astoria, or, usa

     I’m 7 months into my first pregnancy and I was always told ‘listen to your body’ and ‘if it feels comfortable then go ahead and continue as long as it’s similar to what you were doing pre-pregnancy’ (ie. don’t go from being a couch potato to joining a cross-fit gym) and of course the ‘you will know when it’s time to stop or modify’. Oh and yes the 140 bpm but it was more if you feel out of breath or it is difficult then take a break. Looking back on my 1st trimester, I could’ve worked out a lot harder and continued on with no mods longer (had I not been so fatigued, nauseous and unsure of what ‘signs’ would tell me). I really started slowing down and modifying during the 2nd trimester since I was starting to show more; although it felt fine for the most part (and that’s when you have the most energy) it was more of a concern that I would be doing damage. Now in the third trimester, as I am easily winded, 30lbs heavier and have a huge belly with a lovely little dude constantly kicking and sitting on my bladder, I get the ‘signs’. You WILL know what your limitations are. Even doing yoga in the 1st and 2nd as the belly grows, simple spine twists become more difficult. Lucky for you ladies, it sounds like Z is working on getting her certification to do prenatal workouts in the future. I modified her workouts as best I could, switching from jump lunges to backward lunges, replacing ab exercises with hip raises and just going at a slower pace, but I also switched to the beginner workouts and power yoga and still modified as needed. I definitely lost my strength and gained more weight than I should’ve by now (diet and stress eating, not so much exercise related) but I know in a few months I can get strict again with the diet and ease back in to regain my strength. When I started following Z, I couldn’t do a single push-up, I know first hand it’s possible to get stronger 😉 relax, breathe easy and enjoy this wonderful time in your life! 🙂

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     Private Member  |  July 31, 2015 @ 5:01 am

     Hello, I’m also preggers, almost 6 months now. I’ve been following Zuzka since body rock. I stopped her workouts for the first 12 weeks but started again soon after. I do her workouts 2xWeek but I don’t jump or hop…I step instead. I don’t worry about heart rate as I’m conditioned. But I do her exercises at a slow pace, stop and breathe and keep hydrated throughout. I also do full body weight training 2xWeek (quite heavy) and incline walking and cycling 2xWeek. My doc advised me to keep up my previous routine, just no running, jumping or ab crunches. If I feel any pain, I stop and take a break. Just listen to your body. Good luck and hope you have a happy healthy pregnancy!!

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     Private Member  |  August 17, 2015 @ 7:24 pm

     Congratulations, all of you moms-to-be and moms-again! Most definitely consult your doctor first.

     My experience is that I continued with the same routine and work outs through most of the pregnancy as my body was used to it from years with BodyRock and Z. Working out makes me a nicer person. However, I slowed down or reduced the intensity as necessary (sad but good). I was super conscious of my heart rate. A woman’s body doubles the amount of blood in the system during the pregnancy, most of which occurs in the first tri so you’ll feel your heart working hard straight away. Don’t overdo it. Then all the bones are shifting and joints loosening… I got diastisis so had to stop doing any direct core workouts, push ups, planks, handstands, etc. starting month 5. Jogged through month 6 when knees and back got super sore. I kept jumping rope through month 8 until my hips hurt too much. Swam until the day my water broke – I stopped the breast stroke in month 9 when I felt my knees want to tear out from kicks.

     Listen to your doctor and your body. That darn commercial line stays with me, “a body in motion stays in motion.” There’s no shame in taking it down a few notches. It’s a great thing pregnant women are thinking about exercising!

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     Private Member  |  December 31, 2015 @ 6:28 am
     nc, usa

     Natalia — Before I discovered Zuzka, I did 30-min HIIT-style workouts 3 times/week throughout my entire pregnancy that were offered at my local gym. I avoided jumping exercises and anything where I had to lay flat on my back. I still did pushups, planks, inch worms, etc. I did squats, lunges, kettlebell swings, army rowers… all weighted. I made various exercise substitutions to accommodate my pregnancy. For example, for box jumps, I substituted step-ups. For jumping jacks, I took out the jumping part and stepped side to side while keeping the arm movements. For ab exercises that weren’t simple plank, I substituted bird dog or cat/cow exercises to help my lower back. My doctor told me that watching your HR wasn’t very accurate or reliable because individuals can differ a lot, and your HR increases the further along you get in your pregnancy. Instead, she said I should be able to speak in sentences during my workouts and to monitor my exertion level based on that and adjust my speed or weight accordingly. I worked out until about 2 weeks before giving birth, and I felt it really increased my stamina to be able to endure my 27-hour labor with 4 hours of pushing, and I have a happy and healthy baby girl. Best of luck to you!!!

2. 

   Private Member  |  July 29, 2015 @ 7:27 am

   Hi Zuzka! Can you add a favorite button to this please?

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     Private Member  |  July 29, 2015 @ 8:05 am
     los angeles, ca, usa

     Done! 😉

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     Private Member  |  July 29, 2015 @ 8:54 am

     It has a mark as favorite below the description of the workouts. I use that button to know what workout I’m doing the next day 😃

3. 

   Private Member  |  July 29, 2015 @ 7:36 am

   This series comes right on time I just booked last night an all inclusive holiday to Egypt for September! 😊
   I already got really lean and vascular, lost about 7 kg since spring but I needed some spice in my workouts and I like the exercises are not repeating and no weights are needed cuz for sure dieting down and working long hours affected my strength.
   Anyway planning to get bit more shredded and take some nice bikini photos right before I leave on holiday and probably will send you some since I’m mostly doing your workouts and you are a great inspiration for my fitness journey 😘
   Thank you love you <3

4. 

   Private Member  |  July 29, 2015 @ 7:53 am

   Love Love Love it!! I am benefiting so much from your daily workouts and look forward to them every single morning! Thanks Zuzka 😀 xx

5. 

   Private Member  |  July 29, 2015 @ 9:06 am
   kraków, poland

   I’m sorry from the bottom of my neighbors when I start at 5-6am loud jumping. I saw how they were loading the washing machine in the truck. Maybe they decided to moving because of me? 😕
   If no then tomorrow they will ponder exactly about that.

   This is really nice series! I’m glad about that. Soon I will soon go on vacation where will be no equipment (I can take only jump rope) and series with bodyweight it’s good!

   Thank you for such a variety of workouts! They never get bored and I want them to start soon!

   Sorry if I have many mistakes… 😳

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     Private Member  |  July 29, 2015 @ 11:33 am
     kraków, poland

     And my bus tour will pass through the Czech Republic (Brno)! 🙂

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     Private Member  |  July 29, 2015 @ 7:09 pm

     Reminds me of how our downstairs neighbour told my roommate she was making too much noise during her workouts and suggested she just not work out. It was only 8pm. She just ignored him.

6. 

   Private Member  |  July 29, 2015 @ 9:13 am
   

   Utterly loved it! XXX

7. 

   Private Member  |  July 29, 2015 @ 9:35 am

   *18

   Great workout

8. 

   Private Member  |  July 29, 2015 @ 10:34 am
   ohio, united states

   Added to favorites. I love all the new exercises!

9. 

   Private Member  |  July 29, 2015 @ 10:37 am
   lancaster, pennsylvania, usa

   Hey Z,
   Oh my goodness this workout is crazy wonderful..after I previewed it I was so excited to do this one! Seriously looks awesome!!
   *New Favorite for sure!!
   😉

10. 

    Private Member  |  July 29, 2015 @ 11:58 am

    Zuzka!!! Loved every single exercise…so much fun!!! The kneeling bends were awesome way to get a nice stretch for my back, my sore quads & butt ;-). Awesome wo as always! xoxo