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I did not enjoy food when I projected my need to lose weight onto it. Once I learned the basic science of calories and e...
28/12/2020

I did not enjoy food when I projected my need to lose weight onto it. Once I learned the basic science of calories and energy, I started to enjoy food. I was finally able to be mindful and enjoy.

For many people, intuitive eating is only possible with structure and understanding the basics of what food is.

Any questions? I'm here to help 💙

... Fact is, we are not one dimensional. We need to address ourselves from all angles. If you've been trying to lose fat...
22/12/2020

... Fact is, we are not one dimensional. We need to address ourselves from all angles.

If you've been trying to lose fat for years, seeing the scale go down will feel great... But feeling in control, calm and strong will feel even better!

💙

Donuts don't cause you to gain fat! Consistently eating too many calories does. I and my clients are going to eat many d...
11/12/2020

Donuts don't cause you to gain fat! Consistently eating too many calories does.

I and my clients are going to eat many donuts and lakes over Chanuka. Some are staying in their deficit and fitting those foods in. Some are raising their calorie intake, either to create a smaller deficit or going into maintenance. Some are going to take one or 2 days and just enjoy without thinking about their plan.

Chanuka isn't the end of the world! Eat and enjoy without shame and guilt. It's what you do most of the time that matters, not all of the time.

Happy Chanukah 💙🕎

Go to to enter this giveaway!Gayil had the special idea to give away a chanuka gift, and I wanted to be a part of it!Yo...
09/12/2020

Go to to enter this giveaway!

Gayil had the special idea to give away a chanuka gift, and I wanted to be a part of it!

You could win earrings from , a personal training session with me, 2 challahs from and cake pops from !


I find most people who fail at reaching their fitness goals fall under 1 or more categories of these 3.1. Lack of basic,...
07/12/2020

I find most people who fail at reaching their fitness goals fall under 1 or more categories of these 3.

1. Lack of basic, science based information: understanding energy balance, muscle building, and basic nutrition is important for every person to understand. These are foundational elements of health, as well as being the building blocks for reaching fitness goals.

2. Emotional baggage based on trying and failing to reach their goals in the past: media misinformation, fad diets, not understanding the scale, shame and binging/restricting are all things that cause a cycle of trying and failing that ends up in feeling discouraged, exhausted and hopeless.

3. Not customizing their plan to their lifestyle- there's many different ways to approach your goal. There's no one size fits all. You need to choose a path that suits your energy, resources, ability and that allows for flexibility when those things change.

As a coach, my job is to try and address each of these deficiencies to help my clients succeed.

Any questions? I'm here to help! 💙



From working with myself and my clients, it's so clear to me that the reason most fail at their fitness goals is firstly...
19/11/2020

From working with myself and my clients, it's so clear to me that the reason most fail at their fitness goals is firstly because people tend to be extreme. (And secondly from a lack of education combined with a while culture of misinformation. More on that soon.)

Either eating "healthy" or "unhealthy"
Either working out 5 days a week or not at all
Either being "good" or "bad"

Balance is key to maintaining any lifestyle. If you want to lose weight, the answer is not to only eat salad. I myself lost 40+ pounds in around 7 months this year, and I did it while eating pizza 🍕 and cookies 🍪 (as well as salad 🥗😉). I ate at a very slight caloric deficit, so I could eat as much as possible while still losing weight.

A client of mine was shocked recently when she realized that over the span of 2 months, she'd lost a pound a week. In our coaching sessions, we had decided what she was going to do, and it felt so simple and easy to her that she felt this wouldn't work. She's used to having a miserable, constrained life while in a fat loss phase, so it seemed to her that unless she's completely exhausted and overwhelmed from forcing herself to be "healthy" (what she sees as healthy) she's not going to lose weight. But it's so unnecessary and painful to approach any goal that way.

Now she has been able to to move towards her goals in a much more emotionally healthy and sustainable manner.

The question is, what is the least I can do, in the most enjoyable way, while still getting to my goals?

Feel free to ask any questions 💙

8 minute bodyweight Tabata Workout! Tabata is a workout format where the exercises are each performed for 20 seconds, fo...
19/11/2020

8 minute bodyweight Tabata Workout!

Tabata is a workout format where the exercises are each performed for 20 seconds, followed by 10 seconds rest, 8 times. There's special Tabata music which keeps the time for you, and tells you when to stop/start. Really great for when you don't want to think too much and/or when you don't have much time or energy. I also find I can push myself more when it's just 20 seconds and there a built in break!

Any questions? Feel free to ask 💙

"How should I deal with eating on Rosh Hashanah (the Jewish new year)?"- was a question that was directed at me from mul...
19/11/2020

"How should I deal with eating on Rosh Hashanah (the Jewish new year)?"

- was a question that was directed at me from multiple clients.

Depending who I'm speaking to, my answer will vary. However, if there's one answer I want everyone to hear it's this:

"By enjoying yourself!"

A healthy, sustainable lifestyle will never be extreme or restrictive. The holidays are meant to be enjoyed! The key is to truly enjoy yourself, and then get back to your normal eating afterwards. When you approach the holidays with guilt and fear, that's a recipe (pun intended 😉) for either being too restrictive or completely without boundaries. Instead, try to really enjoy and be mindful! Use the special food as an opportunity to check in with yourself- what looks good to me? How does it taste? How does it feel to eat this?

Wishing everyone a sweet new year 💙🍎🍯

This morning I went to workout, a weight lifting HIIT session. I had energy and was looking forward to getting a good se...
19/11/2020

This morning I went to workout, a weight lifting HIIT session. I had energy and was looking forward to getting a good session in. When I started, though, my body felt unresponsive, weak and tired.

It's always been a struggle for me to hold back- I tend to push myself very hard. Regardless if you're an over/under achiever, it means you aren't actually listening to your body and what you need. When I didn't want to stop/change my workout, it's not a statement of how mentally strong I am- it's a statement of insecurity, of the workout filling something for me that's beyond physical.

I've been working on this for a long time, and today I was able to stop after 10 minutes. I took a few minutes and checked in with my body, and realized that some low impact cardio (I chose elliptical) would feel good to me today. Other days I've forgone a workout entirely, and had a rest day, but today this felt right for me.

Some questions that might help you figure out where you are at with your workout today:

- how does my body feel today? Does it feel sluggish? If I move a little, does it feel better or worse?
- if I don't/do workout today, how will I feel about myself?
- what would I tell a friend if she was feeling this way?
- do I need a middle ground workout (not too intense)?

Remember: sometimes self care is pushing yourself, and someone's it's being gentle.

Hope you get what you need today, one way or another 💙

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Ramat Eshkol

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