April 19, 2019

Social media, specifically Instagram, is full of before and after pics. You see these insane transformations of women/men who went from ‘not fit’ to ‘toned, lean and buff looking’.

You’re thinking to yourself: ‘this kind of transformation probably takes around 3-6 months’.

Unfortunately, when your wishful body doesn’t show up ‘on time’, you get discouraged, and you want to give up.

The reality is that we’re talking about *years of consistent work* to reach that kind of transformation.

Let me expla...

April 19, 2019

1. Be process oriented, not event oriented.

Celebrate every habit/ behavior you take upon yourself to become better.

If you started eating protein in every meal, that’s huge.

If you’ve been strength training 3 times a week for the past 2 months- that’s success. 

Again, focus on what is in your control, and what you can keep doing to reach your goals.

2. Find your why. 

Ask yourself 3-5 times WHY. Why do you want to start eating healthier? Why do you want to strength train? Find your deepest, most...

April 19, 2019

Let me preface this by saying that holiday meals aren't going to make or break your fat loss goals. It's what you do consistently, on a regular basis, that determines your success.

Now, there are several approaches you can choose around holiday times:

1. If you don't have a deadline for your fat loss goals ( a wedding, vacation, and so on), you can use the holiday meal as a 'free meal'. That is, eat whatever you want, enjoy spending time with your loved ones, and hop on the train the next day....

April 8, 2019

Evidence-based doesn't mean following every study's results blindly.
Evidence-based doesn't mean not taking empirical data into consideration.
Evidence-based means understanding the limitations each study has.
Evidence-based means understanding n=1 doesn't apply to everyone.
Evidence-based means being open-minded and willing to change your stance based on the strength of the studies, that were replicated. 
Evidence- based means not 'marry' any position on health and nutrition topics....

April 8, 2019

Ask yourself these questions , and be honest:

How long did it take you to gain this extra weight? 

Did you ever lose weight after eating salad and chicken? 

Did you ever gain weight after eating 2-3 cookies?

After a week of weight training , do you look significantly different ? How about a month or two-are you exactly were you want to be?

Anything you do, whether it has positive or negative effects, must be done consistently, and for a long duration to have major, noticeable outcomes. 

You never gain...

April 8, 2019

The older I get, the more I realize that for most people to be healthy and functional, they need to do two things, consistently:

1. Walk

2. Train for hypertrophy =building muscle mass

The first one comes easily, as walking doesn’t require special instructions, and can be performed anywhere.

The second one requires professional guidance in order reap the full benefits of strength training and staying injury free.

Remember, we all lose muscle mass as we age. 
Having muscle mass is the differe...

April 3, 2019

I know I've posted about this a million times before, but I really want you to internalize this:

Gaining muscle is a painfully slow process.


it teaches you patience

It teaches you dedication

It teaches you work ethic

It teaches you commitment.

All of these qualities are paramount to be successful in anything else you choose to do.

This is why strength training goes way beyond aesthetics and appearance, it forces you to dig deep down inside, and find that strength to continue doing what yo...

March 31, 2019

Check out 6 best workouts to try in 2019, for some advice from yours truly. 


March 31, 2019


Here's an article written in the Jewish Times about
my approach and background.

Hope you enjoy !!


March 30, 2019

My strength training observations and feelings along the past 14 years in a chronological order:


I don't want to look like a man, but this lifting game is fun
Wow I gained some muscle; I like it
I kinda have an idea of what I'm doing 
Yay. More muscle mass; I can eat more
Damn, my ass looks good; I love my broad shoulders and lats. I do not look like a dude😏 
I feel so strong; I don't care what others say. 
This ‘muscular’ look is feminine to ME 
Strength training is my...

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