Naomi Spigelman - Health Coach + Personal Trainer

18/01/2023

‎ איך בוחרים גבינה בולגרית שיש כל כך הרבה סוגים?

בעיניי אין כל כך הרבה הבדלים בטעם, אבל יש הבדלים משמעותיים בערך התזונתיים:
(כל הערכים לפי 100 גר׳)

5%
119 קלוריות, 18גר׳ חלבונים, 1820מ״ג נתרן

5% מעודנת
103 קלוריות, 11.5 גר׳ חלבונים, 780 מ״ג נתרן

16%
208קלוריות, 15.4גר׳ חלבונים, 1490מ״ג נתרן

24%
284 קלוריות, 16.4 גר׳ חלבונים, 1475מ״ג נתרן

איזה פרמטר הכי חשוב לכם?
מה תבחרו בפעם הבא שאתם בסופר?
תכתבו 👇🏼

11/12/2022

This ‘memory’ is from my Insta Story a year ago.

It’s been a tough few months of limited motion for me. Having had a forced break from running due to a slipped disc (L4-L5).

Learning to accept that not everything is in my control.

Grateful for all the things I can do.

Open to learning new ways to move (yoga has kept me sane).

Learning not to fear pain.

Never giving up.

22/11/2022

השראה! לא רק בהתעמלות

13/07/2022

PROGRESS IS…..

…what happens in between sessions

My job as a health coach + personal trainer goes way beyond prescribing a series of exercises for clients to perform.

I am driven by a desire to empower individuals to adopt positive health choices and achieve their goals towards wellness.





#מאמנת #מאמנתאישית #מאמנתלאורחחייםבריא

05/07/2022

“How Are You?” is my most read blog. I wrote it in 2016. Mental health awareness has increased since then in line with the significant turmoil and stresses the world has faced. The words resonate even more strongly today, so I share some excerpts below:

“How Are You?”

I received this simple message from a friend today and it paralysed me.

It suddenly felt like a very loaded question. I delayed responding. I did not want to answer because I did not know how to. I wrote back a little while later, “I kind of feel these days that it depends who’s asking as to the answer I give.”

It was the most honest response I think I have given all year.

As mothers, wives, daughters, friends and colleagues we are so many things to so many people. As we juggle our daily tasks, different people see different sides of us. For the most part we want to keep a brave face. Be strong and upbeat and appear calm. Give people confidence in our abilities. Smile brightly and make people feel happy. Because we believe that positive energy given out will mean it will be returned in larger doses.

“How are you” is normally asked with brevity, and answered the same way. “I’m fine”. “I’m great”. “Kicking goals.” People often ask it as they are running off to do another chore, with only time to hear a quick response. These people do not ask you how you are because they except you to pour your emotions out to them. It would be highly awkward and uncomfortable for all parties if you did.

There is an overwhelming sense of expectation to be different characters for different people in our lives, be they family, friends or business associates. I have realised that the more I ask “How Are You”, the more I can recognise when “All good” means “not good at all”. And “OK”, means “not great”. More and more, people around me are withdrawing into themselves as a way of avoiding honest expression.

We need to ask “how are you” with the intention of listening wholly to the answers we receive. Be kind. Listen. Be love.

05/07/2022

פירות יער
טעימים
מזינים
עמוסים בנוגדי חימצון
עשירים בסיבים תזונתיים
דלי פחמימות (למי שחשוב)

אמרתי כבר שהם טעימים!!!!!!!!!!!

פטל אדום - הכי אהוב עליי
מה אתכם? 👇🏼

16/05/2022

And yet another benefit for doing sport…

ד"ר חן גלייט-סנטר עם מחקר שמצא כי נשים שפעילות ספורטיבית באופן קבוע ואינטנסיבי חוות "פורקן מיני" משמעותי יותר בהשוואה לנשים אשר עוסקות בפעילות מתונה בלבד

05/05/2022

“I’m not a great runner, but I’m a strong runner… my body still had some possibilities left. The more I ran, the more my potential was revealed”.

With 26 marathons under his belt, and author of more than 20 books including “What I talk about when I talk about running”, Murakami so elegantly explains how he transformed his life from heavy smoker to long distance runner….

Once I was sitting at a desk writing all day I started putting on the pounds. If I wanted to have a long life as a novelist, I needed to find a way to stay in shape.

19/04/2022

התמדה

אני אוהבת לרוץ למרחקים ארוכים. אני אוהבת את התחושה - להתחבר לכוח הפיזי של הגוף ולכוח הנפשי שבתוכי.

אבל….
…לא כל פעם שאני קושרת שרכים ויוצאת לרוץ קל לי.

היום בקילומטר השני הרגשתי שקשה, שאני עייפה וכמעט הסתובבתי לחזור הבייתה.

יכולתי לעשות את זה, ובאמת חשוב להיות קשובה לאותות הגוף, אבל היום החלטתי להמשיך עוד קצת, בקצב קליל ומהנה. בקילומטר ה4, הכל השתחרר והמשכתי לרוץ 13קמ׳.

‎ #התמדה #מאמנת #מאמנתאישית #מאמנתכושר #גוףונפש #ריצה #מרחקיםארוכים #מאמנתלאורחחייםבריא

13/04/2022

VO2 Max is commonly used to test the aerobic endurance/cardiovascular fitness and indicates the maximum amount of oxygen you can utilize during exercise.

Most accurate measurements are taken in a lab, but many sport watches can give a reasonable indication as to where you are at (an estimate of within 5% of true value).

The best way to improve VO2 Max is HIIT (high intensity interval training).

Mine has increased from 41 in December to 45 today.

NEED A PUSH?
CONTACT ME FOR TRAINING SESSIONS

23/03/2022

Note to self

Never. Give. Up
Running
Full steam ahead
Into a strong headwind
That feeling
Like you are going
Nowhere
Fast

Inevitably
The wind changes direction
Suddenly
You notice
Just how far you have come
Never. Give. Up.

02/12/2021

#הכנעניתואנוכי

שקשה לנשום
ריצה תמיד מסדירה לי את הנשימה
ומרגיע את הנשמה
במיוחד איתה

18/11/2021

#סרטןהלבלב

…in memory of my cousin Rochelle Goulburn 💜

24/10/2021

חודש המודעות לסרטן השד
Breast Cancer Awareness Month

TAG SOMEONE WHO NEEDS REMINDING

#סרטןהשד #ממוגרפיהמצילהחיים #חודשהמודעותלסרטןהשד

20/10/2021

15 MINUTE PREP.
VEGAN LUNCH

🌱boil soba noodles and strain
🌱in sesame oil fry cubes of tofu with grated ginger and chopped green chili
🌱add a splash of mirin and some soy sauce
🌱toss the strained noodles into the pan - add another splash of soy sauce

בתאבון

🌿to turn it into something more wholesome add your fave veggies to the tofu and some toasted sesame seeds as a garnish

#מאמנת #מאמנתלאורחחייםבריא

07/10/2021

RUNNING!
It’s simple actually

Lace up
One foot in front of the other
Steady your breathing
Surrender

Want to take things a step further?
Thinking of registering for a race?
You start training- increasing mileage/speed.

And then it starts to get complicated…

base/tempo/fartlek/hill repeats/sprints/long runs/progressive/intervals🤷🏻‍♀️

Today I ran a 5k progressive run in which I increased my speed each kilometer. It’s great for building stamina and is more challenging than running at a steady pace.




#מאמנת #מאמנתאישית #מאמנתכושר #מאמנתלאורחחייםבריא

04/10/2021

Back from vaycay,
Refreshed & Rejuvenated

A short run,
Makes me feel grounded.

Excited to see clients,
And do what I love
💪🏼