December 31, 20023 | No 357
Thank you for reading our newsletter.
“Happy New Year to all my amazing fans!
As we step into 2024, I wish each of you health, happiness, and a year filled with incredible moments. Your support means the world to me, and I can’t wait to share more exciting adventures with you in the coming year. Here’s to making 2024 our best year yet!
With love, Gilad”
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Food for thought.
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”
GILAD’S FITNESS CHALLENGE
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2024 is YOUR Year! Embark on a journey with Gilad’s 60-Day Ultimate U Challenge to revolutionize your fitness and wellness. This isn’t just another routine; it’s a life-changing experience designed to empower you, challenge you, and guide you towards the best shape of your life.
💪 Embrace the Challenge 💪
With Gilad’s expert guidance, renowned for his motivational prowess and effective fitness strategies, you will push beyond your limits and discover new strengths. This challenge is tailored to help you achieve your unique fitness goals, whether you’re a beginner or a seasoned fitness enthusiast.
🌱 Grow Every Day 🌱
This isn’t just about physical transformation; it’s about cultivating a healthier, happier you. Gilad’s holistic approach ensures you’re supported every step of the way, with tips on nutrition, mindset, and sustainable habits.
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Join a community of like-minded individuals, all dedicated to improving themselves. Share your journey, celebrate your milestones, and see how far you can go with the right support and guidance.
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Don’t wait for another year to pass by. Seize this moment to kick start your New Year’s fitness resolution. Sign up for Gilad’s 60-Day Ultimate U Challenge today and step into a healthier, more vibrant version of yourself!
When is the best time to stretch, before or after the workout?
The best time to stretch is before and after a workout, but the type of stretching differs. Experts recommend dynamic stretches before a workout to send muscles and joints through their full range of motion and prepare the body for exercise. On the other hand, static stretches are recommended after a workout to help move lactic acid out of the muscles, decrease soreness, and improve flexibility. It’s important to listen to your body and do what feels best for you, as there is some mixed research on this topic.
While stretching before exercise is not proven to help prevent injury, curb muscle soreness after exercise, or improve performance, it is still recommended to stretch sometimes as part of a regular program. After exercise, the increased circulation to the muscles and joints makes it a great time to do static stretches, as everyone is more flexible at this time.
Here are five dynamic stretches to do before the exercise:
- Torso Twist: Stand with your feet facing forward, as wide as your shoulders. Hold your arms by your sides, with your elbows bent at 90 degrees. Twist your torso to the right, then to the left, keeping your lower body stable.
- Walking Lunges: Step forward with your right leg and lower your body until both knees are bent at a 90-degree angle. Push back with your right foot to return to the starting position, then repeat with the left leg.
- Leg Swings: Stand next to a wall and hold onto it with one hand. Swing one leg forward and backward, then switch to the other leg. This stretch helps to warm up your leg muscles.
- High Knees: Stand up straight and bring one knee as high as possible, then quickly place it back down and repeat with the other knee. This stretch helps to warm up your hip flexors and leg muscles.
- Arm Circles: Stand with your feet shoulder-width apart and hold your arms out to the sides, palms down, at shoulder height. Move your arms in circles 20 times in each direction. This stretch helps to warm up your shoulder muscles
Here are five static stretches to do after the exercise:
- Triceps Stretch: Extend one arm overhead, bending the elbow, and use the opposite hand to gently push the elbow further down your back.
- Hamstring Stretch: Sit on the floor with one leg extended and the other leg bent. Lean forward from your hips until you feel a stretch in the extended leg.
- Calf Stretch: Stand facing a wall with your hands on the wall at shoulder height. Step one leg back, keeping it straight, and press the heel into the floor.
- Hip and Thigh Stretch: While standing, cross one ankle over the opposite knee and lower into a squat position.
- Shoulder Stretch: Bring one arm across your body and use the opposite arm to hold it at the elbow, gently pulling it towards your chest
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Attention Instructors and Trainers
“Empower Your Students, Enhance Your Skills:
Online Mindful Movement Training Awaits!”
You’re already a comfortable, expert mover in your own body. How about learning some techniques to help your students – your movers – to be comfortable and safer in theirs? Take your teaching and coaching to a whole new level of mindfulness.
Are you ready to discover new techniques? You already listen to your body, right? Let’s learn ways to empower your students to listen to theirs when they move!
Attend the Academy of Mindful Movement online! Sign up for Level 1 Mindful Movement Training, running January 15 – March 22, 2024. Earn your Mindful Movement Certification and CEUs upon successfully completing the training.
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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.
Exercise can boost brain health
Regular exercise has been found to have a positive impact on brain health, as revealed by an international study.
- An international study has uncovered a compelling connection between regular exercise and improved brain health.
- The study highlights the benefits of exercise in maintaining and enhancing cognitive function.
- Regular physical activity is linked to a reduced risk of cognitive decline and conditions such as dementia and Alzheimer’s disease.
- The research emphasizes the importance of incorporating exercise into one’s daily routine for overall brain health.
- The study suggests that physical activity can lead to positive changes in brain structure and function.
- It is recommended that individuals of all ages engage in regular exercise to support their brain health.
- The findings underscore the significance of a healthy lifestyle that includes physical fitness for maintaining cognitive well-being.
- Further research in this field is ongoing to better understand the mechanisms behind the exercise-brain health connection.
- Overall, the study reinforces the idea that staying physically active can contribute to better brain health throughout one’s life.
FROM OUR GILAD SHOP
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.