No. 282

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Q: Do you have any tips for overcoming energy slumps?


Try this: Keep track of when you experience energy
slumps. I bet you find it happens around the same
time each day. You can overcome this by eating a
healthy snack just about 45 minutes before the
approaching slump kicks in.  


The solution is to have healthy snacks available, things like nuts, berries, veggies or a smoothie made with fresh fruits and protein powder.  



Have a question for Gilad?


Goals and lifestyle changes  


First identify the health and fitness goals you want to achieve. Then, identify the lifestyle changes you can make to achieve those goals. Be sure that your lifestyle changes are not ones that seem impossible to you.


Remember, you want to build success into your program. Here are some samples of clearly defined goals and lifestyle changes that could help you achieve these goals.


Goal: I want to exercise more than I do now, which is only twice a week.

Lifestyle change: I will set aside three weekday mornings where I will get up 45 minutes earlier to do a Gilad workout, walk or jog . I will also exercise one hour on the weekend.


Goal: I want to cut down on snacking so I can lose a little extra weight.

Lifestyle change: I especially like to have snacks at night, so I will save my snacking for the evening and I will switch from potato chips and corn chips to a bowl of fresh fruit and a couple of whole wheat crackers.


I recommend that you work on only one goal at a time.  Making one lifestyle change at the time and succeeding at it will be far more motivating than trying to do everything at once.  You could become overwhelmed and discouraged


I would love to hear about your goals and lifestyle changes. Let me know on my Facebook page:


 Link to Facebook page 




Quinoa is a Superfood that dates back to the Incas.  It is a gluten free wholesome grain that was first cultivated in Bolivia thousands of years ago and is gaining tracking as 'The Future of Grains'.  It is rich in plant protein and much more...


In Quinoa (pronounced keen-wa) you'll find:


  • Proteins: Quinoa contains all nine essential amino acids making it one of the most protein rich foods.
  • Fiber: Quinoa fiber content is almost twice as much as you will find in most other grains. Fiber helps prevent heart disease by reducing high blood pressure and diabetes. Fiber is also known to lower cholesterol and glucose levels.
  • Iron: Quinoa is rich in Iron that helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. It helps brain function since the brain takes in about 20% of the oxygen in our blood.
  • Lysine: Quinoa contains Lysine which helps with tissue growth and repair
  • Magnesium: Quinoa is rich magnesium which is known cause blood vessels to relax which in turn may help diminish or even limit migraines. Magnesium may also reduce Type 2 diabetes.
  • Riboflavin: Quinoa is high in Riboflavin (vitamin B2) which is beneficial in energy metabolism within the brain and muscle cells.
  • Manganese: Quinoa is also high in manganese which is an antioxidant that helps prevent damage of mitochondria in energy production.


Here is a nice Quinoa Oatmeal recipe:


  • 1 cup Quinoa
  • 2 cups apple cider
  • 1 tsp. ginger, freshly grated
  • 1/4 tsp. salt
  • 1/4 cup coconut milk, unsweetened from carton
  • 1 cup butternut squash, peeled, seeded, diced
  • 1/3 cup water
  • 2 tbsp. pecans, chopped
  • 2 tbsp. dried cranberries


  • 1. Rinse and drain quinoa and place in a medium sized pot. Add apple cider, ginger and salt. Cook on medium heat untill it comes to a boil. Cover and simmer (stirring occasionally) for about 15 minutes until liquid is evaporated.
  • 2. Meanwhile in a microwave safe bowl add 1/3 cup water and butternut squash. Cover bowl and cook for about 3 minutes. Give it a stir and cook for 2 minutes more until squash is fork tender.
  • 3. Take squash out of bowl and place in a food processor or blender and process until smooth and pureed.
  • 4. Once quinoa is cooked, fluff with a fork and whip in butternut squash puree and coconut milk. Cook uncovered over low heat for about 5 minutes more to thicken up, stirring occasionally.
  • 5. Evenly divide quinoa in 4 bowls and top with pecans and cranberries.
  • 6. For additional toppings, you can add maple syrup or brown sugar.







Combine two of Gilad's all time Best Sellers for MAXIMUM BENEFITS!   

Many have asked how they can incorporate Gilad's 'Ultimate Body Sculpt' series™ into Gilad's popular weight management program, the 'Quick Fit System'™.  We recommend that you follow the 12 week program as outlined in the Quick Fit System™.  After you have completed the initial 12 weeks of the 'Quick Fit System' you can add the 'Ultimate Body Sculpt' series™!  Gilad has created a chart for you to follow..



Follow this link to see how you can combine both



Natalie got back in shape with Gilad

I come from an overweight family.  My nickname in school was actually, at 49, having kept my weight proportionate to height for a few years is something to embrace.  Am proud to model good habits to my children. Have tried different programs, but Gilad really nails it.

I had an at-risk triplet pregnancy which necessitated five months in bed/with three of these spent heavily medicated in a hospital bed.  I weighed in at 215 pounds. 

After pregnancy, I was at about 170 with greatly compromised muscle tone.  To reduce stress, I started exercising in the morning, and that is how I came to order a Gilad CD.  Never heard about him before.

I am turning 50 next May.  Have had a neck and knee surgery, and I like his workouts because he prioritizes safety.  Was married 21 years ago, and am happy to report that the gown is too big in the midsection! 
I live in Michigan.  Despite the freezing winter temperatures, I can stay fit and can keep up with my children.  Thanks!

Great accomplishments Natalie, you look awesome!

Get 1 FREE DOWNLOAD when you submit your success story
If you have achieved results using Gilad's workout DVDs, we would love to see and share those results with others.  We will give you 1 free download from our download and streaming selection plus an autographed photo of Gilad, personalized to you.

 Submit your success story here


The Kids are Back in School!
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Gilad Janklowicz is one of the world's most popular fitness personalities. As a pioneer in the fitness industry he has helped millions to stay fit with his popular TV fitness shows 'Bodies in Motion', 'Basic Training the Workout' and 'Total Body Sculpt with Gilad' and with his gold and platinum instructional home fitness DVDs and videos. More about Gilad here

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