Speaker 1 0:01

Listen, when you said the map, I think it's possible to. This is amazing. I really liked the map.

Speaker 2 0:08

This is the best tip I've ever had. Now, what am I going to do? What else do I have to give? What else do I have to give for this podcast?

Speaker 1 0:16

Just sit down, say map Bye, drop the mic. Guf Khatuv Rosh Bari brings you information based on science. Hi, how's Thailand? Perfect, mom, it's perfect. I have no words. I'm not a fan at all. There's no other word to say. What else can you say besides perfect? Oh, you can also say great, yes, amazing is also a word that can be used. Yes, yes, yes, amazing. I mostly said amazing about the opinion that Safa has. I think it's great. I think it's great. I think it's great.

Speaker 2 0:56

Can I also say, yes, amazing is also a word that can be used. Yes, amazing.

Speaker 1 1:01

I mostly said amazing about the audience that I had. But, yes, amazing, I'm happy for you. You know I'm happy for you. Thank you, thank you.

Speaker 2 1:17

I'm just also happy and Thailand is really perfect and there are a lot of Israelis and a lot of Russians, and also from the food, and that's it, and also from a food point of view and such everything, I thought that, like all my expectations to read how I will have training and food and that everything works as I wanted and as I thought, and I think that it's very important that we can talk today about, like, how it is possible. I love it. I'm really happy that he asked me about this experience and that he can talk about it and also bring my points and tips and tips, because I've been here for three weeks and I was tired two days ago and I saw that I was exactly as tired as I was. I know how to train regularly, I know how to do everything and that's it, and I think it's a message that's really important to everyone.

Speaker 1 2:22

I imagine that you've been there for three weeks.

Speaker 2 2:26

Yes, I did. I was in the eighth grade. Yes, it was three weeks today. I was also in Georgia a few days ago, and then I'm in Thailand now, wow, yes.

Speaker 1 2:40

My time seems to have run out. No-transcript on the lifestyle of the flights. For people who don't have a choice, it's the same job.

Speaker 2 3:34

Right. A lot of people are sure that they also tell me I can't start a process now. I'm just before a flight, I'm flying for another month In reverse, in reverse, in reverse, in reverse. I always tell them start now, another two or three weeks.

Speaker 1 3:48

You will be so focused on things that you can do, even on long trips and without hurting your brain and without like not eating and getting bored and so on.

Speaker 2 3:59

And that everything will work for you and still keep on weight or lose weight and enjoy everything. In short, super important. I think my experience here what's the most important thing to me and I'm really happy that I came here with all the knowledge and tools and all the things and I know today that it works.

Speaker 1 4:11

And I can also say that to my friends because I tried. So tell me what works.

Speaker 2 4:18

Okay, the first thing I'll say. Well, it's not supposed to be the first thing, but I want to tell you that at this moment, I don't know who sees us, who doesn't see us. Some of you hear, so I'll tell you that I'm standing at this moment and that I'm doing this conversation in the meeting and not in the Yeshiva. Yes, I'm standing, look.

Speaker 2 4:37

I hope everyone on YouTube can see that I'm moving right. Just an idea, an idea to increase movement, to increase movement. We'll get to that story, I think, a little later before I have a lot to say about that. But in general, awareness is always the key, and the moment I know, and I know for myself, that it's important for me to be healthy, to eat healthy, to be active, ta-ta-ta-ta-ta it leads me to all kinds of decisions Ah, there's a table. Good, I'll stand like that. Okay, the first thing I want to talk about in relation to such flights and trips and this and this and this is a moment to understand like for how long did I fly at all? And the relationship between a long flight and a short flight is very different. Do you agree with me?

Speaker 1 5:22

Very much.

Speaker 2 5:24

You flew a few times. What was it? Three days in Greece, what was it?

Speaker 1 5:28

Ah, with the family, it was. Yes, it was four days in Greece.

Speaker 2 5:32

Yes, Okay, and how did you feel there? Did you feel that it was so organized and it's like in Israel or less?

Speaker 1 5:38

No, I just in general, I have a part with Shadwa that I'm much less tired. So it was the same thing there. Like until the end of the week I was as usual, and at the end of the week I tasted all the special spices for Greece.

Speaker 2 6:04

Yes, perfect. So that's it. So I think that's exactly what I came to say about it. People need to remember for a moment how long I flew and let's take an example for a moment. We'll do a numerical example. Let's say that we are now flying for three days in Greece and we decided that we want to enjoy and enjoy and enjoy. Tassim le shloshayamim be-yavan ve-anachnu echlatnu shanachu rotsim le-enot ve-le-kayef ve-levalot.

Speaker 2 6:28

Nagid kol yom achalti. Al-payim kalorat yoter me-ma shani amora sababa. Al-payim kol yoter ze male ze male kalorat ze kilu ochel ve-al-gota ve Shalom. They could go back to Israel and see a little more of what they could do, because they could also make a lot of money, but in terms of how much fat they could do? 600-650 grams. That's the whole big drama. Does it make sense for me to leave and not go to Greece? I don't know. So what I'm trying to say is wait a minute, do this separation. They're short flights. You're flying for three days. Leave, let go maybe listen to Rav Sova and stuff like that. Kisarot atem tasim le shloshayamim azvu tshachiru kilu ken olay lakshim l'rav sova. Vze vze dvareim kaile shetaber. Alem tset b'emshech aval mibchina taim ani ashab tzricha l'izchov itina le sport. Nimtso enfo li itamen zee zee luda et.

Speaker 2 7:34

But if you are a lot, or a lot flying for a period of more than three days, four days, flying for two months in Thailand here, yes, I think it's really really, really important to understand how I create for myself some kind of schedule that keeps me on the things I want for myself, if I want to be at a certain weight, if I want to be in a difficult situation. If I want to be healthy, those are the. If I want to be in good health, if I want to be healthy, those are the things I want. I won't lose it in three days, even if I eat a lot. Today I'm eating, yeah, so like that's the first thing you can do. The separation you did a lot of it. You did a little bit of it.

Speaker 1 8:20

So separation is really, really important.

Speaker 2 8:24

Really, and people sometimes get confused with it and they come to the clinic and they're very excited and they're like what am I going to do?

Speaker 1 8:29

I'm a three-year-old everything's fine, so eat everything, life, everything's fine.

Speaker 2 8:32

How is it worth? If it's all fine, what is it?

Speaker 1 8:35

I do have to say that I do want that they listen to the rabbi, but like I don't want. After all, we want people to be happy. That's why we say it like this enjoy, everything is good, everything is good. Don't get to a point where you're in pain and you don't have a solution.

Speaker 2 8:51

I think that the only thing you know, you have to go with us all the time, and that's something that I always tell my patients, that it's important in long flights, and it's important also in long flights and it's important to have a few moments of rest because if we really focus on our feelings in our body, boy, it's not nice to finish a meal if I explode, it's not nice, it's not nice, it's not nice for a few hours. And the moment people start to pay attention to it.

Speaker 2 9:14

They understand that it's not nice either, like they say to themselves. They can say to themselves in front of them wow, it's so fun to eat both hamburger and tomato and cheese and blah blah. But in the end we finished this meal. We came to die heavy, hard, hot cold, not pleasant. You can't sleep. People over 30 can't eat that much and go to sleep without having a cold.

Speaker 1 9:32

You're just describing it.

Speaker 2 9:33

You're just describing it and I well, really, let's just say all the places of the, of the beautiful weather.

Speaker 1 9:44

I sometimes see, and I'm like wow one of them really came to me and then I'm like it's a shame, is it worth it or not?

Speaker 2 9:51

And in most cases, I very much don't get into these situations because I understand that it's not going to be fun for me. It's going to be fun for a while and then I'm going to miss the nights as well. So that's something that I agree with. It's a long line and it doesn't matter how long you fly to develop the ability, and there are all kinds of techniques for this that I really, really, really teach it in the training, really, really, really. It's one of the most important things for me to support the instructions of ourselves and the tools of ourselves to be able to cook in a pleasant way, which, but in terms of the type of food, you can only eat salad. If you've been fasting for three days, okay, good, you can eat the hamburger. It's your type of food, but you can't eat the hamburger. So that's the first thing Okay.

Speaker 2 10:36

Now, one of the things I did on this flight and I think it really, really, really helps, I think it really, really, really helps it's to decide that like I bring things with me that I have for the first few days, and I also make sure that I have in my room which is something that people kind of get lost with, or outside.

Speaker 2 10:54

Many times we're not at home. When I'm at home and I'm a little hungry, then I can choose. Maybe I'll get some cherry tomatoes and I have some bread with cheese, like I have. יש לי קצת איזה לחם עם גביינה, כאילו יש לי דברים בבית, אז אני לא נתקעת בחול. אין לנו את זה. אין לנו אם לא הבנו, ולא דאגנו, ולא חשבנו, ולא הלכנו וקנינו. אני בחדר שלי במלון, טיפה רעבה כזה עוד נגיד שעתיים or what is in it, or so to answer these things.

Speaker 2 11:28

So let's say, I brought with me a bottle of lemon from Israel, which is a recommendation that I really give to patients.

Speaker 1 11:46

I brought a lot.

Speaker 2 11:47

I brought two bottles because I'm a. I said to him wow, I'm younger than you. So he asked me how young are you? So I said to him wow, I'm newer than you. So he asked me how new are you? So I said to him, let's say, I still have a hat of bread from Israel and 9.8,. You know you're a cheater.

Speaker 1 12:12

Yes, yes, but to me it's a must, like I'm going to the natural preparation before the flights and I'm just cleaning them, them the whole area of the healthy bread, that's it.

Speaker 2 12:25

So I also brought breadcrumbs. Sometimes I'm a little hungry. I'm not hungry for a meal, yet I'm so-so and I don't just buy chocolate, so breadcrumbs and another thing I did in this relationship is I went to the supermarket and brought full of vegetables.

Speaker 2 12:41

There's always someone who cooks, like this, so I have vegetables in the cooker. There's always someone who's cold, so I have like there's cold vegetables in the fridge that have cherry tomatoes and I have lettuce and I have this, so that sometimes I'm a little bit hungry. Let's say, last night I came back from a trip which, like the truth is, I even ate there. I also ate when I was a kid and everything was good and then I came back to room 12 at night a little hungry, like that, a little hungry, I'm hungry, I'm hungry, I'm a little hungry, but like 12 o'clock at night, what's the matter? I went outside to the hotel's kitchen, which has such a lot of things that you can just take, and all that's there is chocolates and stuff, and then I remembered that I have a hot dog in the fridge that.

Speaker 2 13:15

I bought last night. So I went out and said, wow, I have a hot dog and I just wanted to eat something for a moment. I just needed to eat. I just ate a little bit of cheese.

Speaker 2 13:23

I just ate a little bit of cheese and that's it. Everything was good. What a luck I had. Otherwise I would have eaten just snacks. But just, I didn't get it. And it's not that I say don't eat snacks. If you want snacks, eat them. It's clear that a moment before that I was smoking, like the day before I was in the market and I ate sweet potatoes because I wanted to eat sweet potatoes but to eat chocolate just because this is the only option.

Speaker 1 13:52

It's very very important to know that maybe this desire to eat because you wouldn't need to eat, it was a desire it's also sometimes related to it's a habit. Right right, right. So you had to close this thing, Exactly Right.

Speaker 2 14:12

I often, by the way, I often, when people tell me they have dandruff and this and that I recommend them for a moment to ask themselves really what is my need right now? And sometimes they'll say, sometimes they'll say like it's a need to clean, sometimes they say it's a need for something cold, sometimes they say it's a need for something dirty, it's something to wipe, because, simply, if my need is to wipe, then yes, chassa also does the job. If my need is to clean, then it wouldn't do the job, but it wouldn't be the situation. So, like just to guess.

Speaker 2 14:41

Or sometimes we hear I got something mm maluch, so sometimes I can just eat it, maybe even just I just with a Bulgarian grain. I can close my eyes. It doesn't make sense, it's not suitable so to guess really what you need and like to answer it correctly.

Speaker 1 14:53

And that's it.

Speaker 2 14:53

If I didn't have this khasha in the fridge, I would have just eaten the noodles and like too bad mhm. And I brought yogurt, yogurt and fiber. And why? Because I don't want to eat a McDonald's. It doesn't suit me. I don't want to eat a Chachapuri in Georgia. I ate. It's delicious. I ate in Georgia before Thailand, so eating a Chachapuri in Georgia suits me and I want to eat a McDonald's in the field or buy a chicken with mayonnaise, just because I'm trying to understand?

Speaker 1 15:53

no, why to think and to figure out? Yes, when I was in the clinic at the end of the week in Greece, I thought to myself what is the calorie? How much am I going to enjoy from it? And then I really chose the more local Greek things so that I feel like I'm finding what is important what is important, to choose what I won't have later.

Speaker 2 16:40

What is important? Uh, I can't eat McDonald's and khachapuri and quinoa and gluten and not go on a diet. By the way, I can say to myself right now it's okay for me to go on a diet, everything's good, I'm fine with it. I can say that on my trip to Thailand. Let's say I was in Copenhagen in January. We talked about it in the minimalism episode, so there I flew in a more. You know, I came to enjoy, I didn't care. I flew more in a mindset that started with a slightly different mindset and I understood that I was going to go up in weight and I was okay with that. By the way, that's the importance of the process. It's the knowledge that I can go up in weight now and everything is fine for the next three weeks. I'm in Israel and I also know that I'm going to go down in weight because my behavior is great. So I really lost weight. I lost two kilos. I lost two kilos, two kilos. Yes, I returned to Israel. I got down everything good, like tic-tac. I returned to Israel.

Speaker 1 17:39

How long did it take you to lose weight?

Speaker 2 17:40

A lot also, like it was in Chile, because I just returned to my usual behavior. So it was or it Okay, okay, okay that I'm a great driver. I choose whether to use my tools or not, and I also say this a lot. I think we talked about this in many episodes and I also say this to a lot of my patients you have the tools, you choose when you use them. It could be that, let's say, I know how to drive and how to drive at a speed. I know the basics, the rules, the rules. I don't know how we got to this on my money, so it's a little different. I don't know how we got to this. Michael, we talked about the buffet in Greece, which is something else I wanted to say that came to me from what you said is that this story of looking for a moment at everything and doing with ourselves an idea is important.

Speaker 2 19:23

I don't like when people say let's eat a little bit of everything, because it's very difficult to deal with it in a buffet and you don't have to eat a little bit of everything. You can eat a little bit of some of the things.

Speaker 1 19:35

It's really important. It's really true. We also said it once. But you know what I even thought about this conversation? That, like what is? Everything in a perfect way, but perfect, perfect, perfect, perfect, perfect, perfect. On the one side, it's not perfect.

Speaker 2 19:57

Right. The question is, from which choice do I choose this, if I choose from a buffet of a hotel like? So just look from the head and decide what is important to me, what Right, okay.

Speaker 2 20:23

I'll just eat and then he said, no, you can't, you can only eat five. Now, okay, it's already full, because if it's full I'll take a chachapuri and I'll also take five units of chin cali. So he said, like, wait, if I what, I'll eat five and I won't eat them. It will put me in trouble. I know it will be hard for me, I know it will be delicious. And I just said, look, you released the FOMO, everything is good and there's also tomorrow. Tomorrow you'll be able to eat with me.

Speaker 2 21:05

So I didn't eat anything. I ate a chapuri at that moment and I didn't eat anything with Kali. And tomorrow I was in a different place and I ate there. That is a moment to remember, even if, say, there is a crazy buffet and everything looks delicious and I came to eat this and that you can eat this today and eat this tomorrow the food etzeh v'machar, etzeh Ha'ocheh lo v'oreach. We talked about this a lot in minimalism, but especially in terms of flights. We want to fly, we want to fly, and it's hard and it's challenging. Remember that usually we don't fly one day, and it's okay.

Speaker 1 21:34

And it's okay to eat tomorrow and not to fly everything at this moment and it's also much more uncomfortable rest of the day for the rest of the week. But even if it's a mess tomorrow, everything's fine. Wow, that's right, because I also I know this when it happened when I was younger. But we also talked about the old brain that it's very, very basic for us to want to include everything, but what's important is really enjoying the experience, whether it's food, whether it's the people around you, whether it's the I don't care like what is it, what kind of vacation, but everything is good with the chocolate bar that you so want tomorrow. Even if that doesn't happen, everything is great. Everything is great. Yeah, there's no other chocolate. כל כך רצית מחר. גם זה לא יקרה. הכל מצוין, הכל מצוין. כל עד אחרת, כאילו כן עדיין לא אכלתי פטאי.

Speaker 2 22:48

ואני פה כבר שבועיים וחצי בטיילנד ולא אכלתי פטאי עדיין. וכאילו כולם אומרים לי מה בטיילנד את חייבת לאכול פ. They tell me what. In Thailand do you have to eat Pad Thai? No, I don't Wait. Let me ask him a question Is Pad Thai the most delicious food? No, I don't eat Pad Thai. When I was in Georgia, I wanted to eat Pad Thai. It's not like in Georgia you have to eat a Jamboree. No, I wanted to eat a Jamboree because I love to eat a khachapuri. No, I wanted to eat a khachapuri. Yes, I ate a khachapuri. Of course I ate, but sometimes you're a little bit like what? But I'm in a place where this is the food, but I don't like it right?

Speaker 1 23:30

yes, totally I won't say anything.

Speaker 2 23:34

I'll tell you something even more disgusting than that.

Speaker 1 23:40

If you're in Italy and you don't like pizza, you don't have to eat pizza exactly and also to know what the boundaries are.

Speaker 2 23:51

You can't eat what's there because it's the local food or taco you like. You eat a lot of kinds of snacks. They're just not appetizing. I don't like it. I like to eat tacos, I eat. What do I eat here? I eat all kinds of fried food. They're just not fat.

Speaker 1 24:02

This story this is a topic for another time. But the story of entering the food of other people, wow, so we'll stop here. We'll stop here and go back to your list. Yo, yo, but really wow.

Speaker 2 24:21

But yes, you know, I think I'm very, I'm very appreciative of people who come to their center to know what I put in my body and what I don't put in my body what I like and what I don't like.

Speaker 2 24:32

let's say I can tell you that I just talked to some guy I met here and he told me he wanted to eat dinner. And then I said, no, I already ate, but maybe you can sit down and drink something. And then he told me I'm not that I don't really like to drink. And I looked at it from the side of my face Wow, like he could feel some kind of social pressure. Exactly, I don't. But no, in his opinion, that's the line and I really took it to myself. I said no, I'm not like that in my house.

Speaker 2 25:04

I didn't eat it just because it's here and it's okay to say that, but it's okay to put these boundaries to people and to talk about the boundaries to ourselves. We talk about the boundaries that I don't die on my mouth, so I don't now.

Speaker 1 25:22

He went to the best place of my mouth in the city. Okay, food, a lot of social pressure around food, and this story about potatoes and the fact that people talk about potatoes and ask them why they don't eat potatoes, and the place where they live.

Speaker 2 25:48

I asked a question in the story. I said I've been here for two weeks. The truth is I haven't eaten potatoes and I haven't eaten any shank. I've only eaten a cup of coconut milk, and then I closed. What do you think of this Norm? I'm not a freak, my sister is not a freak.

Speaker 1 26:23

Okay, fine, wow, you know what I just wanted to tell you. You have to make a comment on the story. Great, on what? Ah, I did no on the pressure. Perfectly done. I'm so happy you did.

Speaker 2 26:34

Also. I really like to give other examples from my trip in South America. In Bariloche, the cut is chocolate, chocolate and meat, and I don't eat chocolate. I don't like it?

Speaker 2 26:45

I don't eat it, like I came there and like all the time I don't want it, no, no, I don't want it. I don't want it, but it's in Bariloche, so what? I think that everywhere there is this part of him like what she's a pizza and doesn't eat pizza. Let's say, maybe pizza because she doesn't eat pizza. I love pizza, but it takes a moment to figure out with ourselves. Why do I eat? Do I eat because everyone eats? Do I eat because the person is hungry.

Speaker 2 27:12

Does the person who eats? The person who eats doesn't eat anything, so so that's super, super cool, it's really self-awareness and mindfulness.

Speaker 1 27:19

It's really yes, Right.

Speaker 2 27:23

We don't like. People sometimes don't understand why I eat, what prevents my eating, and it's a question of what it should be and, by the way, also around family events. All the one, one thing to the other, to the other. I saw it a lot in one of the events that I missed in Israel before I flew. I flew after Rosh Hashanah.

Speaker 2 27:41

I have these conversations in my family I don't have any anymore because they, you know, they learned but like things like eat a little bit, eat this, but eat this, but for me it's really delicious, but wait, but if I said it's not good for me, then no, and why did you eat a little and why did you eat a lot? And that's one of the times I don't remember what I ate. I talked I don't know, I don't remember, but he said but it's full of sugar. Okay, so I still eat it. By the way, also in the story someone wrote to me about I don't remember what it was, I think it was about these spicy dumplings from the market, something delicious, here in Chiang Mai. He wrote to me what is it really delicious? No, and then I wrote to him no way, everything is good, good and bad. I come to eat something delicious. I eat something delicious.

Speaker 2 28:35

I come not to eat something delicious because I don't like it. I also don't eat it Like, just let go of what people think of you and your diet, it's none of your business. I ate a lot, I ate a little. I ate oily, I ate diet. I always eat 30 days to say you don't eat. Why don't you eat? You're so skinny but you can. Why don't you eat? That's not how it works. And on the so, wow, it's full of sugar. Do you eat it as a diet, as a food? How did you get into this?

Speaker 1 29:04

You said something about understanding where to start, for how long, for how long to understand in advance. It brought me back to the place that I personally not only consider the time. So it brought me back to the place where I personally don't just think about time. I always have to understand where I'm going to go, to understand how I'm going to get ready. Am I going to get ready in my room, because I rarely get ready in such a long distance? It's not a problem for me, it doesn't bother me. I just want to know in advance how to do it. And the second thing is, I do want to know what food is in the hotel. I do want to know what food is in restaurants in Svidvi, כי אני מאוד לא אוהבת להיות מופתעת כשאני רואה שאין שום דבר בריא באזור. מה שקורה הרבה בארצות הברית.

Speaker 2 30:07

Wow, ארצות הברית. לא הייתי מאז גיל 6, אז אני לא אין לי את האינפוט על זה. בטיילנד יחסית קל, אז האמת שלא עשיתי בר. Yes, but these clear for a period of time.

Speaker 1 30:16

Look again.

Speaker 2 30:16

I tend to tell people, and I do too if it's not fun for you to practice traveling and you flew for four days, it's not bad. It's really not All good. I, for example, am not really a big fan of strength training. Here I said it I'm not a big fan of strength training. I do strength training twice a because I need to Like. I don't know, I don't like to brush my teeth. Okay, it's not a fun activity for me. Let's say, if my mouth is on the cloud without brushing my teeth, then I don't need to brush my teeth, right?

Speaker 1 31:06

But I need to so.

Speaker 2 31:06

I brush my teeth and I do the same thing I need to. It's important, so I do.

Speaker 2 31:11

I'm really not a big fan and that's why when I'm going to a short I don't know, but a long flight a week plus, take things with you, do things clearly. Every room, every shop I was already at three in Chiang Mai everyone has an option of one-off entry. Like in Israel, there is an option of one-off entry and it's worth it to you. And even if you go and do half a training or do in the room which maybe you can give a few tips on how to do it right it saves you and even if it doesn't keep the body itself, even though it does, it keeps you used to it. Many times I tell people to do a lot of zero exercises a week to do one.

Speaker 2 32:10

It's bigger than doing one or two. Actually, the fact that I'm a person who trains, that's the balance of I can understand and I can do something small, even if it's small. What are your?

השתדלו להיות פעילים

Speaker 1 32:24

thoughts on that. Um, today, a flight. For me, whether it's a business trip, whether it's a family trip, the flight is very, very, very crowded and stressful. So I don't want neither do I to be stressed, and I don't want the kids to be stressed and I don't want my children to be stressed and I don't want to get to a business meeting with stress. It's something that bothers me a lot. I want it in my life.

Speaker 1 33:04

Why am I in Israel? I don't know, but in any case, without connection, what is important to me? I said that I don't like the stress. I don't like that there is stress in the family. I don't like that. I am into business and professional situations with pressure. Right, I can't bear not to train. I can't bear it. It hurts my back and it hurts my soul. Do you train every day? I train every day. Yes, wow. No, but I don't train every day with strength. I train with Pilates training. One day I can get really tired on that day. It's just Pilates, such exercises, but every day there's a workout. What happens is that it has to be either in the room because I just don't have the time, or and I told you this that it will be no matter where, even in the airport, when I have one child on the back and maybe a girl in front or the other way around, and we all enjoy mother's training.

Speaker 2 34:23

And you're not afraid. Yes, I'm not afraid of the bag.

Speaker 1 34:28

So in the room there are really hotel room workouts.

Speaker 1 34:33

Wow, really like when you sit in such a place and I do the flow of strength training how big, yes, and the lunges go in, and the squats go in, and the plantar muscles of the chest, and then a little bit more hip, and then a little more shoulder, and then the triceps. Everything went in. Wow, amazing, absolutely. And if I need to do like, the time has come to do a little more cardio, so a lot more burpees will be done in this small place rather than something else, even if it's on a level where I don't have time to rest before this and this and this. So I do a very, very short workout of a micro workout and it's how long is a micro workout?

Speaker 1 35:26

I can do it.

Speaker 2 35:28

it can be between 5 minutes to 15 minutes and there is a question when you return to Israel, do you see in your opinion that the kosher will be preserved?

Speaker 1 35:38

Yes, when will the kosher not be preserved?

Speaker 2 35:43

When.

Speaker 1 35:43

When I really pass away, like that. But when I pass away and return, no, no I, because it doesn't matter to me if the training is not as long as usually, although I have to say that my training in general right now, all this holiday season, all this war, all the children not in the framework, all this stuff, the trainings are much shorter than I would have liked them to be. It annoys me. Wow, wow, that's amazing. And I also think about it because let's impressive ממש מייקרוורקאפס.

Speaker 2 36:49

אז אני חושבת שדיברנו על זה כבר בעבר. אני לא זוכרת אם העלינו את הנושא הזה, אבל אם לא באמת שווה, שנעמיק בו.

Speaker 2 36:56

שמחקרים רואים שממש מספר בודד של סדים בשבוע כאשר מבוצעים עד קשל או קרוב לקשל, כן, יכולים להב גם אנשים מתאמנים, זאת אומרת, צריך הרבה פחות ממה שנדמה לנו אם עובדים, נכון. רוב האנשים פשוט ואני יודעת שגם אני להגיד בקטגוריה הזאת, וזה בסדר לי, זה בסדר מבחינתי. כן, רוב האנשים צריכים קצת יותר אימונים. It's a little bit of a hard work. Like I can do 80kg squats, I can do 60. I'll tell you when I'm done in the rain. No, not worth it. So because of that we need more. If we want to go on a muscle mass and it's really important to us and we don't have time, it's definitely possible and I'm not the best person to explain how exactly, because if you're a professional you do it better than me. I'm also a professional, but אולי לא הבןנדם הכי טוב להסביר איך בדיוק, כי מאמנים יותר עושים את זה טוב ממני. גם אני מאמנת, אבל לא מעמיקה בזה הרבה יותר ממה שצריך. אבל כן, אפשר להבין איך עושים מיני אימונים שמביאים להתקדם עם מחליטים שזאת המטרה שלנו.

Speaker 2 38:03

וזה מדהים, וגם בחול מ. It can be very easy to do with very serious people, and I think it's a complete task also to know how to practice outside, let's say, a classroom at all. A lot of times people are very dependent on no, but I need a classroom and I don't have time and I don't have this and I don't have a classroom next door and it's looking for a gym and it takes time.

Speaker 1 38:23

No, no, no. Sometimes really everything around us takes time and I don't get involved in that stressful and people and they're not only stressful, they're also sedentary, like we're at the end of life and, yes, we want you to live and yes, we want you to fly and enjoy, but it doesn't have to be on account of the training and keeping the health and eating healthy it really doesn't have to be.

Speaker 1 39:24

I practice every day. Wow, body-holic, I can't deal with the. I don't have time, I can't. It's a very, very difficult sentence. It's very, very difficult. I'm like I'm being humiliated in the name of the body of the person who says it.

Speaker 2 39:45

I think that saying I don't have it is never true. I'm very much connected to it from the world of money, which maybe saying I don't have money, that's not right, and also saying I don't have time, that's not right. It's always an issue of what my priorities are. Am I deciding to spend money on? I don't know? Let's take us okay To spend money on a dietitian or a dietitian I don't have money for that.

Speaker 2 40:09

But to spend money on a restaurant't have money. I chose to host you lower and more channel with our time. You have time. The question is if you watch Netflix in the evening or go out for a walk Because a person will come and show me that he works 24 7, not to work and not to lie, and that he doesn't cheat in the kitchen. I cheat too. Yes, I'm just cheating on myself.

Speaker 1 40:28

I don't say I'm a liar.

Speaker 2 40:30

I can say, wow, today I was on Instagram for five hours and I didn't make it Great. At least accept at least not to lie and not to admit. It's hard, right, right. And I want to give a last point, really, really important, in connection with, really with all this story of eating outside and this, and especially in flights, but not only. We don't have to finish one dish, friends. We forget and confuse that the restaurant didn't think of us when she planned the size of the dish, and I think that anyone who has the ability to stop at the end of the meal and know how much he's supposed to eat much easier will be able to keep his weight. By the way, I'll tell you something that I discovered a little bit only in Thailand. It's y'atzliyach nishmor on ha-mishkal shelo Agav ani yagid lachot mashu shani ikcha giliti otso ktsat rak v'taynant ze gam meyot shone mi medina le medina Po ha-manot hem ketanot Ani muftat mi ze meyot Kilo po ksheni mekabel et manav e bederich ke al dey ha-godel sh to be and find vegetables and find salads.

Speaker 2 41:44

And if I flew to Thailand or Japan, then also by the way, something that you see a lot in the East and don't see in other places that most of the food here is not artificial food Like in the United States. You know I think at least I wasn't in my sixth year, but in my opinion everything that happens there is junk and donuts and you come to eat like full. The food that is there is like and it's full of such a and that's the food like, and here the food is still not cooked and still the dishes are smaller. So wait to get, with such wait to think what are my challenges.

Speaker 2 42:24

So, in any case, I always, always recommend as someone who has been eating for three weeks only outside because there's nothing to do, because I'm outside and I don't cook for myself and I don't eat anything. Maximum, I make myself a breakfast of yogurt with fruits in the morning, which is like I bought the yogurt and I do it in my room. But in general, it's always, always, always to be aware of the fact that I'm in a restaurant and the restaurant doesn't plan the meal for me. It plans the size of the meal according to its measurements and it I don't know If you save me your money, it won't matter to them. If you want to give them money, it's not related, right.

Speaker 2 43:12

So, these are really, really, really important things, this connection to the bad and the good. Well, this could already be a complete conversation, but really, how to stop at the good end? There are all kinds of techniques, for example, to plan for ourselves a stop point in advance, to decide like this when I get to half, I stop for a moment and think halachetzi ani rega otseret me choshevet.

Speaker 2 43:29

Otseret lechamesh dakot vekilo nacha kaze osat haatzira azot O afilu tip? Hamapita latsalachat shani choshevet sholay gvar dibarno alav aval ken laachlit she birega shani margisha shani svea onisama hamapita latsalachat K? No, okay, so let's do the full show Right. Sometimes holidays now and that people will connect to that. You're at a family dinner, you're eating, eating, eating. You get to the point where you say I'm so scared.

Speaker 1 44:04

Oh, he put his hand on the bed.

Speaker 2 44:05

Wow, I'm scared, I'm scared, I'm scared. You say I'm scared, you feel I'm scared. Five more minutes, what's going on? Oh, you, take another second. Why is it so delicious? It's in front of my eyes. It's hard to stop and it's really hard for us to stop again. It's very, very old and survivalistic to want to eat food all the time in front of our eyes. We don't want to eat food.

Speaker 2 44:28

What I wanted to do was at the point where I exploded and the moment my body tells me something and I want to listen to it and it's hard for me because my brain makes me listen to my stomach I said I exploded and at that moment, automatically I took a pen, put it on the pen, I took the pen out of use, that's it, no matter what's there, what's not there. If another moment comes to take another and put it, I can't want to eat anymore. Problem. And it's very, very helpful because the moment you're already like this, it also reminds us after it looks at the table, I didn't eat. So it's a tip that's really, really helpful. And also here it's super helpful. I really recommend it To cut ourselves. Even the situation can work. Just get up from the table, even if it's at legal events and even if it's just in restaurants.

Speaker 1 45:49

Again ask to be like wait a minute, it is, that's all. Now, shemit, I want to ask you what do you think? And then we'll start to finish today. But what do you think about women and I saw this quite a bit who sit at a restaurant women, I almost say in general, but I also saw it women sit at a restaurant and say put half a cup in takeaway and half a cup I'll start here Now. It's very different from the map. It's very, very different from the map, because the map, the way the map says pay attention to yourself. When is the time? How many times did I say I was shocked and then give me the map? But the second way says from the beginning I'm going to eat wrong. Tell me what you think about that.

Speaker 2 46:42

It can happen. In some cases I think we can't know from the beginning what the size of the dish is. I can tell people that if you know you're going to a regular restaurant, you can do it. I don't this to people who, if you know you're going to a fancy restaurant, you can do it. I don't like to do it because maybe the food is small and then I get bored and maybe I get three servings and maybe I get like, let's say it, does cover the need for a little attention, which again depends on where we are on our way.

Speaker 2 47:06

It could be right for us, it could be not. Let's say that if you're going to a black coffee shop now and order a schnitzel, let's say, if you're going to a black coffee shop and you order a schnitzel and it's clear to you what you're going to get a pile of schnitzels which isn't suitable for one person's meal, it's suitable for a group. So, yeah, maybe that's a place where you can say, wow, life, cut half a schnitzel for a meal.

Speaker 1 47:25

I don't want to eat all that stuff.

Speaker 2 47:42

I wouldn't do it in a place I don't know, just because it looks like I Wow, what else do I have to give? What else do I have to give here for free in this podcast?

Speaker 1 47:50

Just sit down and say bye, drop the mic.

Speaker 2 47:57

Wow, that's really the best tip in the dress that I'll give you. When I send people a message a year after they finished oh, what's going on? Tell me a little how it's going, and it's always on my phone. I'm still using the tip on the phone. Wow, yes yes, I loved it. It changed my life.

Speaker 1 48:16

I really loved it. I really loved it.

Speaker 2 48:19

Come on tell us how you felt with the mask.

Speaker 1 48:23

I'm a problem. You know that. But Because what I'm asking is already a problem in my head, or like Because what I'm inviting is already a problem in my head, or like in Pua, next to my house, they already know that I'm going to invite the green people. They know that I'm going to tell them don't eat vegetables, just a little lemon and a little olive oil, like I'm.

Speaker 2 48:50

I'm very excited, I think being excited about food is a good thing, and sometimes looking for that feeling all the time in full, in full, it's still logical. But in Israel looking for the feeling is less successful as long as we have a stable diet, like our body a little more pleasant if it's from the hours I eat.

Speaker 1 49:42

Yes, she told me wait a second, talk to me. What happens in the morning with you at dinner? What happens at 2 pm? What happens at 1 pm? What do you eat at dinner? She stops there. She's like what happens to you at dinner? I'm not going to talk about it now, okay, but I'm going to tell you that she looked at me and told me that I'm very, very excited, and I told her that it's true and it's also part of the reason that I don't even upload these things to Instagram because it's just going to be the same thing every day, and I also love it.

Speaker 2 50:20

Look, I think that I also do it and I do upload it to Instagram and I think that it really gives people a little bit of legitimacy. Like you don't have to get excited about every meal and, by the way, I personally do get excited yes, every day when I cook for myself, I eat exactly the same salad Wow, okay, sometimes with carrots and sometimes with eggs and sometimes with tofu but it's the same salad. Yes, Sometimes I eat such a salad.

Speaker 1 50:43

I'm worried about my salads all of a sudden.

Speaker 2 50:46

Wow, I'm sorry, yom Ha'ol Salat, and people tell me it motivates me to cut salad. And I see that you do it every day. And, by the way, like with training, every day I raise my rate, not every day, but almost every day. What is my rate?

Speaker 1 51:00

I take the same picture, the same thing the same thing they tell me Rotem, it helps me but Rotem, but Rotem I, I it brings um. It's not Instagram worthy. It's not Instagram worthy, it's not beautiful, it doesn't look good, it tastes good to me and it's healthy to me.

Speaker 2 51:55

Right, and you know that in my program a lot of mothers are like that. They say I don't care. I don't care if it's a good thing or a bad thing, I just want to do what I need in your belly.

Speaker 1 52:04

Okay, okay, okay In the belly.

Speaker 2 52:05

It's all the same. In the belly there's darkness. No one is filming.

Speaker 1 52:13

Perfect. So, okay, I feel a little better, yes, and I'm like now actually separated from you, with, like I just need you to send me a picture of the pad thai that you might one day give me.

Speaker 2 52:33

Maybe one day and maybe not, I'm sure I can film you the coconut I drink every day.

Speaker 1 52:40

I want a picture of your coconut. I want a picture of your coconut pop-up. Is it a?

Speaker 2 52:44

pop-up or is it a coconut? It's a coconut. What kind of coconut pop-up? I drink coconut from the coconut.

Speaker 1 52:50

Sorry, sorry, I'm going to drink a kokus from the kokus. Sorry, sorry, I'm not familiar. So I want a picture on WhatsApp of your kokus and I want a picture on WhatsApp with Once, one day, I decided to sit on a pad thai in Thailand, that's it.

Speaker 2 53:07

If you'll let me, I'll eat Yalla Bye-bye. Reminds us to download all the applications Five Stars, Spotify, Apple Podcasts and, of course, tell us in the story what you thought. See you in the next episode.