Kosher fitness magazine issue #3 digital by Kosher Fitness Magazine

‫בס״ד‬ MIND

NUTRITION | EXERCISE | TORAH | RECIPES

ISSUE #3: SEPTEMBER & OCTOBER 2015

FREE $4.99 US ₪19.90 IL 100% Tznius

NEW TO THE MARKET

SURF’S UP EXCLUSIVE INTERVIEW WITH RABBI YOM TOV GLAZER

T U O K R WO OF THE MONTH

7 REASONS WHY YOU ARE NOT LOSING WEIGHT! FIND OUT WHY.

NEW HEALTHY RECIPES START LIVING HEALTHIER TODAY

MADE IN ISRAEL

KOSHER FITNESS MAGAZINE THE FIRST AND ONLY JEWISH FITNESS AND HEALTH MAGAZINE

WWW.KOSHERFITNESS.CO.IL

MAGAZINE

ABOUT US

Editorial

Eight Generations in Every Bottle

Yehuda Zeytim CEO, Co-Founder, Content Manager, Chief Graphic Designer Jacob Levitan Chief Editor

Writers Dr. Tawil, Deborah Kur, Andi Saitowitz, Janine Levy, Debbie Burack, Yehuda Zeytim, Josh Pinson, Adam Ezekiel

Advertising All Sales inquiries to Yehuda Zeytim yehuda@kosherfitness.co.il

Print&Production Printed in Jerusalem Israel.

Distributed by Kosher Fitness Magazine distribution 36/9 Nachal Lachish, Bet Shemesh, Israel. Tel. 972 54 865 8543

Employment

Since 1848, the quality of Herzog Wines has been appreciated by royalty as well as those who aspire to it. Located in its new, state-of-the-art winery in Oxnard, California, the Herzog family produces a wide range of wines combining Old World value and New World technology. These wines continuously win awards and accolades the world over, from connoisseurs as well as those looking for a great kosher wine.

Do you have a good idea or story? We’re always on the lookout for amazing new writers for articles. If you’d like to write an article for us, please email your resume and 3 writing samples to info@ kosherfitness.co.il Want to pitch an article or story? It all starts with a great idea. If you have one that relates to fitness, nutrition, motivation, overcoming challanges, injuries, etc please send us a formal pitch. Submit a descritpion and explanation of the story, what makes it suitable & why it’s interesting. Always include your sources, photos, and other materials. Your pitch shouldn’t exceed 250 words. Live your dreams, one day at a time.

Kosher Fitness Magazine was Co-founded by Adam Ezkiel and Yehuda Zeytim. Made in Israel. WWW.KOSHERFITNESS.CO.IL

We at Kosher Fitness Magazine want to let you know who we are and what we believe in. Maximizing your potential. We believe it takes three things to live your maximum potential and to get the most out of life. The first is devoting time for Torah study, the second is investing into the mind, and the third is developing a healthy body. The magazine is divided into these three essential sections to help us grow and become better, healthier and happier people.

Torah G-d created the universe with a manual, we believe by following and learning the manual you will flourish in this world and the world to come to ultimately bring us to the purpose of our existence: to make a meaningful, positive, joyous relationship with the Creator. The Torah contains so many secrets and such beautiful wisdom to get the most out of life. With it one can be successful, happy and spiritual. One should invest serious time into learning it. Thank G-d we were given

such incredible rabbis, teachers, communities and resources to attain the tools to accomplish what each and everyone of us came here to do. This part of the magazine contains spiritual discussions, guidance, lessons on life, and divrei Torah.

Mind We eat 3-6 times a day yet the average person doesn’t completely understand what he eats, when to eat, and why he eats it. We learned about historical events and people that may have lived hundreds of years ago but didn’t get taught about what to eat everyday of our lives. This section of the magazine will teach us things that will help us understand this beautiful world a little more.

Body The Rambam says one should exercise, so does modern science and medicine. We agree. Nonetheless some people may find it boring, hard

and not have a clue on how to begin and maintain exercising. That’s where we come in and explain step by step what to do, how to do it and where to do it. We offer exercise techniques, programs, trainers in your area as well as gyms and fitness groups that are kosher and credible. We take the road not taken by showing you fitness in a perspective that isn’t provocative but rather about what really matters: health and fitness. We wear clothing in this magazine because we believe that everyone should be able to read Kosher Fitness Magazine without being offended rather inspired to be healthier. We believe in a balanced lifestyle. We believe in making the most out of our time in this world. We try our best to give you the resources in this magazine to get the best life possible. Welcome to the future, welcome to Kosher Fitness Magazine

KOSHER FITNESS MAGAZINE

MIND

CONTENTS

26 SURF’S UP Exclusive interview 7

Workout of the month The CrossFit Methodology is based on three simple concepts.

SuperFoods

4 great foods for your daily diet.

How to start your training You’ve decided it’s time to start exercising. Congratulations!

7 REASON WHY YOU’RE NOT LOSING WEIGHT 24

Nutrition?

It’s easy as ABCs.

30 Directory 12 NEW HEALTHY RECIPES

KOSHER FITNESS MAGAZINE

The first and only fitness and health magazine with a Jewish perspective that is %100 kosher and tzniut. WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

MIND

BODY Section

THREE METHODS OF STRETCHING

Every workout should have a beginning middle and end. A warm up, core workouts and cool down. Included in every workout there should be a stretching session. Stretching keeps our muscles and ligaments flexible, less prone to tearing and spasming. There are three basic types of stretching methods: 1) Static stretching 2) Isotonic stretching 3) Dynamic stretching These different stretches serve different purposes when considering your training needs. Static stretching means your usual Yoga type of stretch where you hold the stretch in a static position for a certain amount of time. Isotonic stretching means you hold and contract the muscle/s that you are stretching multiple times and then mildly force a deeper stretch. Dynamic stretching means that you move your body and limbs in a dynamic and rhythmic motion thought their full range of motion. Please note that in my opinion all stretches should be performed after a mild warmup.

Tip 1. People who focus on strength in their

training should work mostly on Isotonic stretching for creating flexibility without compromising strength gains.

Tip 2. Dynamic stretches are vital

for preventing injuries particularly for people involved in dynamic sports such as basketball, football, soccer, Judo BJJ. Karate, etc.

Tip 3. Studies show that static

stretching can weaken the contractile ability of muscles. I therefore recommend that they be performed at the end of a workout or on an off day. Dr. Tawil is a doctor of Chiropractic and an expert in the field of Biomechanics. He treats conditions ranging from postural misalignments to disc herniations. For more information: 09-7713349 www.doctor-t.co.il

KOSHER FITNESS MAGAZINE

MIND

OF THE MONTH by Josh Pinson

The CrossFit Methodology is based on three simple concepts: 1. Constant Variation.

Doing the same thing over and over again is a recipe for overuse injuries and boredom. Think about someone who runs every day over an extended period. Chances are they are dealing with injuries. A better idea is to incorporate running as part of a wider program which includes lifting, pushing, pulling, jumping, climbing and other natural movement patterns. According to founder Greg Glassman “Routine is the enemy”

2. Functional movement.

The body never works in isolation. You wouldn’t throw a football using only arm muscles, and you’d never lift a child using your biceps only. In both cases your entire body would be involved the effort. Some good indicators as to whether a movement is functional or not is if you do it on your hands/ feet and it involves multiple joints. No, Yoga ball crunches don’t qualify as functional.

3. High Intensity.

Piles of studies show what all great athletes already know. Shorter bouts of training at higher intensities elicit greater stimulus than long slow feats of endurance. Many ultramarathoners appear sickly and weak, while 400 meter sprinters are explosive and powerful. The caveat is that intensity should never come at the expense of proper technique. Always establish consistency in your movements before adding the powerful stimulus of a high intensity training session. A good rule of thumb is 1-2 months of technique work before applying intensity in your training.

KOSHER FITNESS MAGAZINE

MIND

Warm-up Exercises: 3 Rounds

MIND

BODY Section

1. DISLOCATES.

Grab a broomstick with a solid grip at both ends. Keep your elbows locked out as you pass the stick behind your body. There should be no arm bend at any point. It helps to shrug your shoulders up into your ears as you pass overhead. 10 reps is sufficient. If this is not challenging then move your hands slightly closer together and do another set.

3. LATERAL HOPS

Keep your feet glued together, no bunny hopping with one foot at a time. 30 reps is enough to elevate the heart rate

Strength Exercises: 5 Rounds 2. LEG SWINGS.

A pleasant and dynamic method for warming up the hamstrings. This is not Karate class, do not attempt to kick as high as possible. Just swing the leg back and forth, keeping your legs and back strait throughout the range of motion. 15 reps on each leg

KOSHER FITNESS MAGAZINE

4. BOX SQUAT.

Feet should be about shoulder width apart with toes slightly pointed out in a comfortable position. Do not allow knees to shift forward as you initiate the movement. Send hips back, loading weight on heels throughout the squat. At the bottom position, focus on keeping chest up and weight on heels. Arms stay overhead the entire time helping to keep an upright posture and neutral spine. Do not sit at the bottom. If you dont have a box, a chair can be used. 20 reps.

WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

BODY

MIND

BODY Section

OF THE MONTH 5. ROPE PULLUPS. Make sure to drape the rope over a solid immovable object such as a strong tree branch. Use a thick rope. Pinch shoulder blade together at the top of the movement and completely straiten the arms at the bottom. 10 reps.

Stretching accumulate 2 minutes in each stretch 7. SQUAT STRETCH.

Holding on to an immovable object such as a railing, sink down to the bottom of the squat. Be sure to keep the weight back on your heels, chest up and knees out. This stretch should be felt in the ankles and hips if done properly.

8. WALL STRETCH.

Place your hand at eye level on the wall, and while pressing your chest Unto the wall, turn your torso out from the wall.

6. SIT-UPS:

The Range of motion begins with the hands touching the floor behind you and finishes with the hands touching the feet. Place the soles of your feet together to engage more of the stomach. Adding a rolled up towel under the small of your back dramatically increases the muscle recruitment. 15 reps

10 KOSHER FITNESS MAGAZINE

9. SAMSON STRETCH. The King of all stretches. In a lunge position, push your hips forward and off to the side while keeping your hands interlocked overhead.

Always consult a physician before beginning an exercise program. For more information contact us at www.crossfitjerusalem.com Josh can be reached directly at 054-525-0576. Personal Training is available with both male and female trainers in a private setting to accommodate the needs of our costumers. WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

MIND

WATERMELON SALAD 2 cups of rocket or baby spinach 3 slices watermelon 6 sprigs mint 1/4 cup basil leaves 1/2 cup toasted walnuts 1 cup yellow cherry tomatoes Dressing 3 tbsp olive oil 3 tbsp red wine vinegar 1 tbsp runny honey 1) Arrange the rocket/spinach on a platter 2) Rip up the mint and basil and scatter over

In the heat of the summer, itâ&#x20AC;&#x2122;s a good time to take advantage of making quick and easy salads, rather than big heavy meals.

BODY Section

S E P I C E R R E SUMM

Summer produce is plentiful and cheap and if you add some protein to your salad - it becomes a full meal.

TUNA AND GREEN BEAN SALAD 1 can tuna, drained 1 cup cherry tomatoes 1 red onion 1 cup crumbled feta or Bulgarit cheese 1/2 kilo green beans 1/2 cup black olives Dressing 3 tbsp balsamic vinegar 3 tbsp lemon juice 1 tbsp Dijon mustard 1) Cook the green beans in salted water until just cooked. 2) Drain them and plunge into cold water. 3) Slice the red onion, tomatoes and olives.

3) Add the tomatoes and walnuts

4) Place the drained beans in a glass bowl

4) Cut the watermelon into bite size cubes and arrange over the top.

5) Flake over the tuna.

5) Shake up the dressing ingredients in a screw top jar 6) Pour over just before serving

12 KOSHER FITNESS MAGAZINE

6) Add the tomatoes, onion and olives. 7) Crumble over the cheese. 8) Shake up the dressing ingredients- pour over before serving

WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

MIND

MIND Kosher Fitness Magazine

SUMMER MUESLI Ingredients: » ½ cup plain yogurt » ½ cup cranberry juice » 6 tablespoons old-fashioned rolled oats » 2 tablespoons dried cranberries » 2 tablespoons slivered almonds » 1 tablespoon unsalted sunflower seeds » 1 tablespoon wheat germ or ground flaxseed » 2 teaspoons honey or maple syrup » ¼ teaspoon vanilla » ¼ teaspoon salt » Just stir and serve. Combine everything in a medium bowl, stirring well. Cover and refrigerate for at least 8 hours and up to 1 day. Nutritional Estimates Per Serving (1/2 recipe): 190 calories, 6 g fat, 26 g carbs, 4 g fiber, 8 g protein and 5 WW Points+ value.

14 KOSHER FITNESS MAGAZINE

WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

MIND

The Superfoods

MIND

Foods that you should know about and you haven’t tried (but you should!). Here are our top 4 superfoods.

JERUSALEM ARTICHOKES

Jerusalem artichokes, also called sunchokes, aren’t like regular artichokes.

QUINOA

Quinoa Nutritionally speaking, quinoa (pronounced keen-wah) is quite literally a super food. It has an almost perfect ratio of carbohydrates, proteins, and fats, making it great for those looking to lose weight. The most impressive thing about the grain is that it has an amazingly complete protein, rivaling that of soybeans, making this one of the best sources of protein you can get from a plant source Quinoa cooks very easily, in about 15 minutes. Like cooking rice in a stove top pot, you’ll want almost 2 cups of water per one part quinoa but be careful not to pour too much water in the pot, otherwise it will take even longer.

Cocoa beans are known to have more than 300 healthful compounds. Some of these include, phenylethylamine, theobromine, and many polyphenols, like flavonoids. Cocoa beans also contain many vitamins and minerals as well as healthy doses of potassium and copper, which support cardiovascular health, and iron, which transports oxygen through the body. Calcium and magnesium is also found in cocoa beans, which are necessary in order for all the major organs to function properly. Cocoa beans are considered to be nature’s anti-depressant. These beans contain dopamine, phenylethylamine (PEA) and serotonin, all of which are used to promote positive mental health and moods. In addition to this, these beans also contain monoamine oxidase inhibitors and amino acid tryptophan. Monoamine oxidase (MOA) inhibitors work to keep dopamine and serotonin in the bloodstream longer, which could ease depression and promote feelings of well being. Tryptophan is important in the body’s production of serotonin.

Are considered to be natures’s anti-depressant.

Jerusalem Artichokes A 1-cup serving of sliced, raw Jerusalem artichokes contains 110 calories, 3 grams of protein and 26.2 grams of carbohydrates, including 2.4 grams of fiber, or 25 percent of the daily value. Fiber may help lower your risk for high cholesterol, constipation, heart disease and certain types of cancer, according to the University of Arizona Extension. It may also make it easier to control your blood sugar levels and maintain healthy weight.

TURMERIC

Each serving of Jerusalem artichokes has 10 percent of the daily value for vitamin C and niacin, and 30 percent of the DV for thiamine. Vitamin C acts as an antioxidant and limits the damage to cells that free radicals cause; higher intakes of vitamin C may help lower your heart disease and stroke risk, according to the Linus Pauling Institute. Niacin and thiamine are B vitamins that help keep your hair, skin and eyes healthy, and that turn the food you eat into energy for your body.

Turmeric this is one spice you definitely want to make yourself familiar with. Turmeric is one of the most prized spices that prevent inflammation and disease in the body. The bright orange hue can seem unappealing, but the rich color hues signal just how nutritious this food actually is in antioxidants. Turmeric has the amazing ability to soothe skin disorders like psoriasis, calm the nervous system and prevent or treat PMS, and even potentially fight cancer due to its active ingredient, curcumin, which gives it the orange hues and works as a powerful anti-inflammatory in the body. Turmeric has even been linked to studies that show it helps to aid in burning fat in the body. It is the ingredient that gives curry powder its orange glow and can be used in various ways throughout cooking. Since it has a potent flavor, try adding just a pinch or two to your rice dishes, chili dishes and chicken, fish or egg dishes. It also pairs well with foods such as quinoa, tofu and stir-fry veggies. The University of Maryland’s Medical Center also states that turmeric’s powerful antioxidant properties fight cancer-causing free radicals, reducing or preventing some of the damage they can cause. While more research is necessary, early studies have indicated that curcumin may help prevent or treat several

16 KOSHER FITNESS MAGAZINE

WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

MIND

do? For heart health, the AHA recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.

MIND Section

Yet “if you’re getting less than that, you’re still going to see benefits,” says Redberg. “It’s not like if you can’t do 30 minutes, you shouldn’t do anything, because you’re definitely going to see benefits even at 5 or 10 minutes of moving around.” Whenever you begin an exercise program, it’s wise to consult a doctor. Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

“The first step to any workout routine is to evaluate how fit you are for your chosen physical activity.”

Continues on next page>>

HOW TO START YOUR TRAINING

More tips for before traning : You should consult your physician or other health care professional before starting any diet program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

You’ve decided it’s time to start exercising. Congratulations! You’ve taken the first step on your way to a new and improved body and soul.

xercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression. And there’s no arguing that exercise can help most people lose weight, as well as look more toned and trim.

Of course, there’s a catch. You need to get -- and keep -- moving if you want to cash in on the benefits. This doesn’t necessarily mean following a strict, time-consuming regimen at the gym -- although that can certainly reap benefits. The truth is you can get rewards from many different types and levels of exercise. “Any little increment of physical activity is going to be a great boost to weight loss and feeling better,” says Rita Redberg, MSc,

chairwoman of the American Heart Association’s Scientific Advisory Board for the Choose to Move program. Your exercise options are numerous, including walking, dancing, gardening, biking -- even doing household chores, says Redberg. The important thing is to choose activities you enjoy, she says. That will increase your chances of making it a habit. And how much exercise should you WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

MIND

“Don’t Break the Habit – The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort.

After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym. Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual. What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

THERE’S NO SUBSTITUTE FOR

HARD WORK

Making it CREATIVE

ake a commitment to go every day (even just for 20 minutes) for one month. This will solidify the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.

If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of

ways you can move your body and exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes. Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start

mounting. Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit. One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.

Weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster. Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine WWW.KOSHERFITNESS.CO.IL

will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym. If falling off the exercise wagon is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you can make steps to improve the situation. Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal workout.

light, fun and exciting rather than looking at it as a chore you have to do. Don’t let yourself get a bad attitude towards exercising, or you will be more likely to give up. Staying motivated isn’t hard if you approach your exercise program with an open mind. Be flexible and let yourself have fun. Eventually, you will realize that you’re actually enjoying working out, and before you know it, you will be looking forward to exercising. Exercise doesn’t have to be boring or repetitive. If you don’t like your exercise routine, change it and make it more exciting. Keep trying new exercises until you find something you enjoy doing. If your exercise routine is fun, you will end up looking forward to exercise, instead of dreading it.

Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow. Everyone has started out on an exercise program full of excitement and determination, only to find the excitement start to fade after a few days. What started as something you were sure was going to change your life, has began to make your life a nightmare, trying to keep the enthusiasm at a high enough level to continue exercising. In order to stick to an exercise program, and make it work for you, you need to find a way to keep that original motivation. Here are some tips to help get you motivated, and encourage you to stay that way. If you start treating exercise like hard work, that’s exactly what it will become. Make your exercises

Using exercise as an opportunity to bond with your children – and introducing it to them as something that’s fun, rather than as a chore to be completed KOSHER FITNESS MAGAZINE

MIND

Focus On Your

GOALS

7 REASONS By Yehuda Zeytim

Organize yourself for you achieving all that you want, this should be your first priority.

Your work place is your domain, you need to control it, the best way to start to accomplish your goals should be at your own domain then you can start thinking in acquiring other domains. If you spend just ten minutes cleaning your space at the end of every day, you’ll be able to maintain your new organized lifestyle. If you don’t need your phone to do your work, put it away for a few hours. Don’t let it clutter your space and distract you. Have a reminder of thing you need to do that day, week or month, once you accomplish the things you wrote on a note it will encourage you to keep completing things you wrote on this never ending thing to do. Prioritize your tasks. Put the most important or hardest tasks first.

CEO & Founder Kosher Fitness Magazine Based in Jerusalem, Israel.

It’s better to save the easier or more manageable tasks for the end of the day, when you’re more tired and less compelled to complete the hardest tasks. If you put off the hard tasks until the last minute, you’ll be dreading getting them done all day Don’t procrastinate. Procrastination is the thief of time. Avoid delaying any of your activities by leaving things to be done for tomorrow, next week, or next month. Rather have them done now and move on to the next project. And most important with the help of Hashem you will be able to acomplish all of your goals.

WHY YOU ARE NOT LOSING WEIGHT

By Adam Ezekiel

Co-Founder of Kosher Fitness Magazine

YOUR WORKOUT ISN’T CORRECT. Sometimes you are doing the work, but you’re not reaching your weight loss goals. That could be because you are focusing too much on cardio and not enough on weights, or vice versa. A good cardio workout should make you sweat. When lifting weights, you should especially focus on the larger muscle groups to the point of muscle exhaustion. This way you build stronger muscles. The more muscle you build the more calories you burn during the day. If you actually want to see results, we recommend: 250 minutes of moderateintensity exercise or 125 minutes of highintensity exercise a week. YOU’RE AGING. As you get older, your resting metabolism (the speed with which you burn calories) slows down. In addition women after menopause tend to put on more weight around their stomach. YOUR WORKOUTS AREN’T HARD ENOUGH. According to a study published in The Journal of Medicine and Science in Sports and Exercise, people who followed a high-intensity workout regimen lost more belly fat than those who followed a lowintensity plan. Why? They went all out with their workout which burns more calories in less time. There is a phrase that summarizes this perfectly: “Go big or go home.” YOU AREN’T RELAXED. When people are stressed they tend to eat comfort food like chocolate, junk food and desserts. Exercise releases the stress hormone cortisol and helps you stay calm and relaxed.

Continues on next page>

22 KOSHER FITNESS MAGAZINE

WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

MIND

MIND YOU THINK AB MOVES (CRUNCHES) WILL HELP YOU LOSE WEIGHT. This is probably the most common myth. You can’t reduce fat in just one spot. When you lose weight you lose it all over the place. Doing crunches builds muscle in the stomach region which is great, but it’s the cardio, nutrition, and resistance training that gets the job done. Keep doing your crunches but make sure to work other muscle groups as well. YOUR BODY TYPE AND SHAPE MAKES IT MORE CHALLENGING. Some people can eat whatever they want and still look slim. Others, when eating the same way, put on the pounds. Learn which body type you and how to get the results you want on page x. YOU LACK MOTIVATION. Losing weight and getting fit takes hard work. It won’t happen after a week or two. It can be months of consistently eating a low calorie diet while maintaining cardio vascular and resistance training before seeing results. It’s like learning a new language- one hour a week of learning won’t make you fluent; you have to invest to see results.

NUTRITION?

IT’S AS EASY AS ABC! By Janine Levy

I once taught a class of unruly 13 year olds in the UK. I asked them “Why do we eat food?” They came out with the usual lines. “Because I’m hungry.” “To stay alive.” “Because its dinnertime.” It was only when I probed more deeply that I got different answers, such as, “when I’m bored or upset,” “to celebrate,” and “to be sociable.” We are constantly being bombarded with advertisements for food, pictures of food from supermarkets, restaurants, and fast food chains. We are forgetting the very basic principles of nutrition. So let’s start at the beginning.

Protein Proteins are the building blocks for our body and muscles. This is why when exercising, especially while lifting weights and doing resistant training, eating protein is vital to get the best results. They are also vital for growth and repair. They are made up of 22 simple molecules called amino acids, only 8 of which are essential. Proteins can be either animal or plant based. Some examples of proteins are: meat, fish, chicken, turkey, cheese, beans, lentils. It is particularly important for young children to eat plenty of protein rich foods, as they are at a time of rapid growth.

keep it basic. Saturated fats are from animals and they are normally solid at room temperature (butter, chicken fat). Unsaturated fats are most commonly found in plants (olive oil, avocado oil). Fat is used for energy and warmth – it’s the body’s fuel. Therefore, if too much fat is eaten and the energy does not get used up…. Yep ….you’ve guessed it…..it gets stored as FAT!!!! Luckily for us, a modern kosher diet uses very little saturated fat (unless you’re still making chopped liver with rendered chicken fat!)

Water Water is essential for life – not just to keep us hydrated, but also as a solvent in which vitamins, minerals and salts are moved around the body. In fact, our body can go without food for much longer than it can go without water. If you think about the last couple of hours of a fast day, it’s usually water we crave more than food! Our bodies are about 60% water and it is vital to keep hydrated for good health. Headaches, lethargy, and even bad breath can be linked to not drinking enough fluids.

quickly – so the saying, “an apple a day keeps the doctor away,” really does have some truth to it. Fruits and vegetables are a much better way to absorb vitamins and minerals taking supplements. I really believe that eating a variety of foods from these groups is the key to a healthy lifestyle. I find diets which cut out whole food groups very worrying, as the body needs many different nutrients. The key is making the right choices, for example, a dressing made from olive oil and lemon juice is a better option than canola oil and brown sugar! A great question to ask yourself is, “Is this nourishing me?” Choose wisely, and choose snacks even more wisely. Stay hydrated – sometimes we confuse hunger with thirst.

See! It really is as simple as ABC! Janine Levy Nutrition Specialist

Vitamins and minerals Vitamins and minerals are smaller compounds which the body requires for keeping healthy. Without them we can get ill quite

Carbohydrates Carbohydrates are produced by plants through photosynthesis and are made up of 3 elements: carbon, hydrogen and oxygen. These are called saccharides – when these join together they become complex carbohydrates which we know as ‘starch’. When the body starts to digest carbohydrates, they become simple sugars, which the body then uses for energy. Simple carbs are things made of white flour like bread, cakes and cookies, white pasta, and just about anything that is sweet like candy, even fruits. They break down fast and will give you an instant energy boost, which is perfect before a workout – obviously choosing fruits is your best option. This is why athletes ‘carb up’ before a race. Complex carbohydrates break down over a longer period of time. This is fantastic for weight loss as you will feel fuller for longer and will eat less. Eating a bowl of oatmeal for breakfast will keep you satisfied much longer than a bowl of sugary cereal . Dietary fibre are long chains of complex carbohydrates – these are too complex for our body to digest. Fibrous foods that we eat are plants and vegetables. Your body needs dietary fibre in order to have a healthy colon and bowels.

Fats Fats can be split into 2 groups, saturated fats and unsaturated fats. Fats can be very complicated but I will

24 KOSHER FITNESS MAGAZINE

WWW.KOSHERFITNESS.CO.IL

KOSHER FITNESS MAGAZINE

SOUL Section Rabbi Yom Tov

SURF’S UP 26 KOSHER FITNESS MAGAZINE

MIND

KIRUV AND MORE

Rabbi Yom Tov

SURF’S UP

by Adam Ezkiel, Kosher Fitness Magazine co-foudner

Rabbi Yom Tom Currently teaches at Aish in Jerusalem Israel.

LIFE’S MEANING

Life’s Meaning Most believe that life is meaningful, but how accurately do we see if that idea is coming from truth, or from our subjective perception? Rabbi Glaser compares our subjectivity to the objective standards of Torah.

Rabbi Glaser compares our subjectivity to the objective standards of Torah. Hear how a clear grasp of the meaning within Torah will help you grab the moment to live.

Tell us a little bit about yourself I grew up in a family of conservative Jews, and at about the age of eleven I started looking for truth. My search was fruitless; there wasn’t much I could explore. So, I turned to sports. After some embarrassing incidents, I stopped playing team sports. I started to get interested in extreme sports, like surfing and mountain biking. Mountain biking at the time was not widely known as a sport and I was one of the first mountain bikers.

What made you get into surfing? I had been body surfing since nine years old, and over the years I perfected my surfing skills. It’s a euphoric sport where you get an adrenaline rush from it. It makes you forget everything else in the world. As a kid it served as a distraction to my search for the truth.

How did you become religious? I never wanted to go to university, but my father bribed me with a trip around the world to all the surfing hot spots. I went to The University of California & Santa Barbara. The

28 KOSHER FITNESS MAGAZINE

Our soul is what makes you distinctly unique from rocks, plants, animals - and from one another. campus was surrounded by surf spots on 3 sides. By the time I graduated, my dad had lost all his money and couldn’t pay for the trip. At the same time my brother signed me up for an Aish trip to Europe and Israel and a scholarship to learn there. I was 23 years old when I showed up in Israel. I had years and years of questions that could finally be answered. I became shomer shabbat immediately. I never left Israel after that.

How do you fit sports into your religious life? At first, I didn’t. I was learning full time. My gemara rabbi sensed that my vitality wasn’t so high; I wasn’t feeling so inspired. “What do you like to do? “ he asked me. I told him I like surfing and mountain biking. He said don’t come back to class until you buy a mountain bike. There weren’t really mountain bikes sold in Israel yet but I found one in Tel Aviv. I hit the trails and I have continue to mountain bike today. The Rabbi taught me that we need to keep a balance of Torah study and exercise in our lives.

Do you think sports is bitul torah? Torah is the most important thing. Sports should be used to vitalize your soul.

Are there things you’ve always dreamed of doing but never quite got around to them? Rabbi Glaser explains the ‘inner loop’ of thoughts and emotional patterns that prevent us from moving them forward. How to Make the Right Choices By listening closely to our inner conflicting voices where one side yearns for spirituality, and the other demands physicality - we can learn how to choose the good side, and tell the other to pipe down.

SOUL

Interview:

Living in the Present

Your body is the sanctuary for your neshama. The body has to work well with balance, strength, and coordination. It’s like a car. If your car is falling apart and it breaks down every month, then when you take a trip, it’s hard to relax; you’re worried the whole time that the car won’t make it. But when you have a new car, you can enjoy the music and scenery because your car is silent. It’s irrelevant and unnoticed. When the body is in pain, or is sick, it’s hard to focus on the soul. The body masks the soul. However, when you’re in good shape, strong, and flexible the body is quiet like a new car. The soul can then express itself at its maximum level. What is also great about sport activity is that you don’t have to think about getting into shape. You do what you love, and just happen to get into shape in the process. Now that we are living in a digital world, you can listen to Torah in your ears while you’re doing sports.

What’s your daily schedule? I go to the mikva. Then I do 10-15 minutes of stretching. I stretch every part of my body. I start my day super loose. In Modim, you’re suppose to have all your vertebrae bent down when you bow to Hashem. The halacha is to bend 90 degrees but most people bend 30 degrees because their bodies are so tight. After that, I go teach at Aish. When I get home from work, I relax, spend time with my kids, learn with my son.

45minutes to 2 hours every single day and once in a while I go on a 4 hour ride. How do you have time to teach, learn, and spend time with your wife and kids? My wife says, “you sleep in the bed you make.” She knew when she married me that I was a serious athlete. It also helps that all my kids mountain bike. I mountain bike 80% of the time and surf 20% of time. Because the mountain is always there. Surfing conditions are always changing. Most people use sports to escape their responsibilities. When someone is escaping through sports, they daydream about it when they are at work, with family or learning Torah. Then, when they’re involved in their sport, they dread going back to their lives, so they spend more time enjoying the sport. However, I use sports to rejuvenate me so that I can get more Torah learning in, fulfill my responsibilities etc. It empowers me. There is a choice between rejuvenation and escape. Once I got this amazing, breakthrough concept, my wife was very supportive, because she knew I wasn’t escaping her.

However, if it’s a surfing day, I wake up early and go to Ashdod. Ashdod has the best surfing spots in Israel. I pray netz at ashdod, then go to the beach to surf for 2 hours.

What advice do you have for the Jews around the world regarding exercise and surfing? The most important thing in life is ones approach. I tell people: talk to your rabbi, ask him how he feels about strength, coordination, balance, and flexibility. The Greeks were all into sports. They focused only on sports instead connecting to Hashem. They did in as an end to itself. We can use the power of sports and all the benefits it offers if we have balance and keep perspective of what is really important.

How often do you surf?

How do sports benefit our lives?

Once or twice a week. It depends on the conditions. I have a 6th sense. I can feel the air in Jerusalem and can tell the surfing conditions. If I didn’t surf that day I go bike riding after work. It ranges between

It creates stronger immune systems so you do not have to take sick days off. You can play with your children and grandchildren much more actively. KOSHER FITNESS MAGAZINE

MIND