April 17, 20024 | No 364

GILAD’S NEWSLETTER

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Food for thought.

Continuous Learning: “Live as if you were to die tomorrow. Learn as if you were to live forever.” – Mahatma Gandhi. A reminder of the importance of curiosity and continuous learning as a lifelong journey.

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Ask Gilad

Ask Gilad

My doctor said I should work on my toe strength for balance. Do you have any exercises I can do?

 

Working on toe strength can indeed help improve your balance and overall foot health. Here are some exercises you can try:

  1. Toe Curls
    • Place a small towel flat on the floor and sit in a chair facing it.
    • Place your feet flat on the towel.
    • Use your toes to scrunch the towel toward you, curling them as much as you can.
    • Stretch the towel out again and repeat.
  2. Toe Splay
    • Sit in a chair with your feet flat on the floor.
    • Spread your toes as wide as you can, hold for a few seconds, and then relax.
    • Repeat several times to strengthen the muscles between your toes.
  3. Toe Presses
    • Stand or sit with your feet flat on the ground.
    • Lift all your toes off the ground, hold for a few seconds, and then press them firmly into the ground.
    • Repeat several times to enhance toe and arch strength.
  4. Marble Pickup
    • Place about 20 marbles and a small bowl on the ground in front of a chair.
    • Sit in the chair and use your toes to pick up each marble and place it in the bowl.
    • This exercise is excellent for increasing toe flexibility and strength.
  5. Heel Raises
    • Stand upright and lift your heels, standing on your toes.
    • Hold this position for a few seconds, then lower your heels back to the floor.
    • Repeat several times to strengthen your toe and calf muscles.
  6. Walking on Sand
    • If possible, walking barefoot on sand is a great exercise for your toes. The sand resistance makes your toes work harder, which strengthens the muscles.
  7. Balance Exercises
    • Practice standing on one foot. You can hold onto something if needed for support.
    • Try to maintain balance as long as you can, then switch feet.
    • This helps build toe strength as they work to stabilize your body.

Incorporate these exercises into a routine that you do several times a week. If any exercise causes pain or discomfort, consider discussing it with your healthcare provider or a physical therapist to ensure you’re doing it correctly and safely.

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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.

avocado

An avocado a day may improve overall diet quality, researchers report

.

Date: March 22, 2024
Source: Penn State

Key Takeaway

Eating one avocado a day can significantly improve your overall diet quality by helping you adhere to dietary guidelines.

Summary

  • A recent study by Penn State researchers found that participants who ate one avocado a day for 26 weeks significantly increased their adherence to dietary guidelines compared to a control group.
  • Avocados are a nutrient-dense food containing a lot of fiber and other important nutrients.
  • People who consumed avocados daily replaced some foods higher in refined grains and sodium in their diets.
  • Including avocados in your diet can help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and kidney disease.
  • Researchers recommend more studies to determine other food-based strategies to improve people’s adherence to dietary guidelines. ░

The full article is here.

FEATURED PRODUCT

Creatine Monohydrate | 100% Pure

The body produces small amounts of creatine, primarily in the liver and kidneys. It is subsequently carried via the bloodstream to skeletal muscle, which requires it for optimal performance. Unfortunately, the quantity of creatine shown in clinical research trials to support and promote exercise performance, muscle protein synthesis, and related processes is significantly larger than what the body can manufacture and what we receive through our diet. This is where creatine monohydrate supplementation comes in.

Our creatine monohydrate is produced by a global leader in the research, development, and manufacturing of creatine. This brand of creatine is the most widely utilized in research studies, and it is useful for athletes and others seeking that “edge” to help them reach their fitness and athletic goals.

Ingredients: Creatine Monohydrate.

Flavor: Unflavored

Manufacturer Country: USA

Product Amount: 0.55lb (250g)

Gross Weight: 0.65lb (295g)

Suggested Use: As a dietary supplement, adults take one (1) scoop in eight (8) oz. of water or juice four (4) times daily during the first five (5) days (loading phase). After the loading phase, take one (1) or two (2) times daily or as directed by a health care professional.

Warning: Keep out of reach of children. Do not use if the safety seal is damaged or missing. Store in a cool, dry place and away from direct light.

The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease.

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The Food and Drug Administration has not evaluated these statements. This product is not intended to diagnose, treat, cure, or prevent any disease.

 

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MOTIVATION

Take a quick 3-minute break from what you are doing and do this Abdominal Routine with Gilad to get your blood flowing and energy back!

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