December 6, 20023 | No 355

GILAD’S NEWSLETTER

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Food for thought.

 

“Life is 10% what happens to us and 90% how we react to it.”
– Charles R. Swindoll

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Ask Gilad

Ask Gilad

I am a total procrastinator in all aspects of my life, including fitness. Do you have any tips for me to overcome this?

 

Overcoming procrastination is a common challenge, but there are effective strategies you can use to manage it:

  1. Break Tasks into Smaller Steps: Large tasks can be overwhelming. Break them down into smaller, manageable steps and focus on completing these one at a time.
  2. Set Clear Goals and Deadlines: Define what you want to achieve and by when. Deadlines can create a sense of urgency and motivate you to take action.
  3. Use Time Management Techniques: Techniques like the Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break, can help maintain focus and productivity.
  4. Eliminate Distractions: Identify and remove distractions in your environment. This may involve turning off social media notifications, finding a quiet place to work, or using apps that block distracting websites.
  5. Prioritize Tasks: Focus on the most important tasks first. This can prevent you from feeling overwhelmed by less critical tasks and help maintain momentum.
  6. Seek Accountability: Share your goals with someone else. Having someone to report your progress to can motivate you to stay on track.
  7. Reward Yourself: Set up a system of rewards for completing tasks. This positive reinforcement can boost your motivation.
  8. Understand Your Procrastination Habits: Reflect on why you procrastinate. Is it due to fear of failure, perfectionism, or lack of interest? Understanding the root cause can help in finding specific solutions.
  9. Practice Self-Compassion: Be kind to yourself. Recognize that everyone procrastinates sometimes and avoid self-criticism, which can lead to a negative cycle.
  10. Develop Routines and Habits: Establishing consistent routines can automate good behaviors and reduce the mental effort needed to get started.
  11. Use Visualization Techniques: Visualize the process of working on tasks and the satisfaction of completing them. This can create a positive mindset and motivation.
  12. Stay Physically Active: Regular exercise can boost energy levels and reduce anxiety, making it easier to focus and be productive.

Remember, overcoming procrastination is a gradual process. It involves developing self-awareness and trying different strategies to find what works best for you. Experiment with these techniques and notice which ones help you the most.

 

 

Gilad

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H23

Gilad's 21-day fitness challenge no 4

It’s not too late to join this month’s challenge

Gilad’s 10 Day Cross Training Challenge

 

Started November 4th. 2023

SPECIAL VIRTUAL EVENT

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lIVE ZOOM WORKOUT WITH gILAD DECEMBER 7TH

 

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Gilad will teach a 45-minute full-body workout. Suitable for all fitness levels. 

After the class, Gilad will be available for a chat. 

The class will be recorded, and a copy will be available
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THINGS WE FIND INTERESTING

We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.

The Mediterranean diet

“10 Simple Strategies for Staying Healthy During the Holidays”

Maintaining healthy habits during the holiday season can be challenging due to the abundance of festive foods and busy schedules. However, there are several strategies you can employ to stay on track without feeling overwhelmed:

1. Plan Ahead: Before attending holiday gatherings, plan your meals. Decide what you’ll eat in advance and stick to it. This helps avoid overindulgence in high-calorie foods.

2. Stay Hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger, leading to unnecessary snacking.

3. Choose Wisely: At parties or dinners, fill your plate with vegetables and lean proteins first. This way, you’ll be less tempted to overeat on desserts and high-calorie dishes.

4. Practice Portion Control: Enjoy your favorite holiday treats, but in moderation. Use smaller plates to help manage portion sizes.

5. Stay Active: Incorporate short, efficient workouts into your routine. Even 10-15 minutes of high-intensity interval training (HIIT) or a brisk walk can be effective.

6. Prioritize Sleep: Lack of sleep can lead to increased hunger and decreased willpower. Aim for 7-8 hours of quality sleep each night.

7. Mindful Eating: Eat slowly and savor each bite. This helps with better digestion and allows you to recognize when you’re full.

8. Limit Alcohol: Alcoholic drinks can be high in calories and lower your inhibitions, leading to overeating. Opt for lower-calorie options or alternate with water.

9. Snack Smart: Keep healthy snacks like fruits, nuts, or yogurt on hand to avoid reaching for unhealthy options when you’re hungry.

10. Stay Positive: Don’t be too hard on yourself if you slip up. The holiday season is a time for enjoyment, so find a balance that allows you to celebrate without compromising your health goals.

 

FROM OUR GILAD SHOP

HOLIDAY SEASON SALE

Clothing and Accessories for Gilad fans

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FEATURED PRODUCT

Bodies in motion desktop calendar 2023

Introducing The 2023 Bodies in Motion Desktop Calendar, the perfect addition to your office or home. Immerse yourself in the beauty of stunning images from Bodies in Motion workouts while finding inspiration in our collection of motivational quotes. Stay motivated, stay active, and let the energy of Bodies in Motion guide you through each day of 2023.

ON SALE

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($22.95)

NEW SUPPLEMENTS

Beet root and 5htp suppelement

Beetroot

Naturally abundant in organic nitrates, beetroot (Beta Vulgaris) can promote nitric oxide generation, lower blood pressure, increase oxygen delivery to active muscles, and improve athletic performance.

Beetroots contain high levels of antioxidant polyphenols, vitamins, and minerals. Beetroots are also rich in folate (vitamin B9), which is responsible for growth, development, and heart health.

Ingredients: Organic Beetroot Powder (beta vulgaris), Cellulose (Vegetable Capsule), Microcrystalline Cellulose, Magnesium Stearate.

Manufacturer Country: USA

Product Amount: 60 caps

 

5 HTP

5-HTP occurs naturally in the body. Typically, people produce enough for regular functioning, but some require supplementation. 5-HTP dietary supplements aid in increasing serotonin levels in the brain, significantly affecting mood and behavior.

Because serotonin regulates mood and behavior, 5-HTP may improve:

– Sleep

– Mood

– Anxiety

– Hunger

– Pain sensitivity

Since 5-HTP is naturally present in the body, supplementing with it is a clean, holistic way to increase serotonin levels.

Ingredients: Calcium (as Calcium Carbonate), 5-Hydroxytryptophan (from Griffo via simplicifolia seed extract), Gelatin (capsule), Magnesium Stearate.

Manufacturer Country: USA

Product Amount: 60 caps

SOCIAL MEDIA

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MOTIVATION

Here is a 1o min Plank Workout with Gilad

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