One Tower Blog

The ONE FIT Gym Newsletter #27 Created by the ONE FIT community team Core stability is often associated only with abdominal muscles, but in reality, it involves a much broader system responsible for supporting posture, movement control, balance, and force transfer throughout the body. The “core” includes the abdominal muscles, diaphragm, pelvic floor, lower back muscles, and deep stabilizing muscles surrounding the spine. These structures work together to create stability d

The ONE FIT Gym Newsletter #26 Created by the ONE FIT community team Hydration plays a major role in how the body performs, recovers, and functions throughout the day. Even mild dehydration can negatively affect energy levels, concentration, endurance, strength output, and recovery processes. Water is essential for regulating body temperature, transporting nutrients, supporting joint function, and maintaining proper muscular and nervous system activity. During exercise, the

The ONE FIT Gym Newsletter #25 Created by the ONE FIT community team Breathing is one of the most fundamental functions in the human body, yet it is often overlooked in training. The way you breathe directly influences stability, core control, endurance, and even strength output. During movement, the diaphragm works together with the core muscles to regulate intra-abdominal pressure. This pressure acts as a natural support system for the spine, improving stability during bo

The ONE FIT Gym Newsletter #24 Created by the ONE FIT community team Recovery is often misunderstood as “doing nothing,” but in reality, it is one of the most important parts of physical progress. Training places stress on the body - recovery is where adaptation happens. During recovery, muscles repair and rebuild, the nervous system resets, and energy stores are restored. Without enough recovery, performance may decline, fatigue can accumulate, and the body becomes more vu

The One Fit Gym Newsletter #23 Manual therapy does not only affect muscles and joints - it also influences the autonomic nervous system, which is responsible for the involuntary regulation of body systems such as heart rate, blood vessels, respiration, and digestion. Mechanical touch and pressure applied to the skin, fascia, and muscles activate receptors that send neural signals, impacting the balance between the sympathetic system (fight or flight) and the parasympathetic

Life at the tower is all about the perfect balance between a high-paced workday and a premium lifestyle. We believe that professional, top-tier services should be accessible right where you are. That’s why we’re so pleased to bring Sarah’s professional laundry, dry cleaning, and ironing services directly to your workspace available now for all of you. Sarah brings expert care to your favorite garments, ensuring every item from professional attire to everyday essentials gets t

The One Fit Gym Newsletter #22 Understanding the “muscle of the soul” and its role in movement and posture The iliopsoas muscle, also known as the “muscle of the soul,” is composed of two deep and powerful muscles in the human body: the iliacus and the psoas major. Together, they drive hip flexion, enabling essential movements such as walking and running. The psoas major has a unique role - it is the only muscle that connects the spine to the legs, creating a link between t

We are happy to continue expanding the range of services we bring to the tower, and this time - looking out for our four-legged friends as well. Just like our other services at One Tower, the goal is to make your workday more convenient, accessible, and high -quality. Meet Dr. Noa, a certified veterinarian who is launching her signature service at the tower under the brand VeteriNoa. Noa brings professional and innovative veterinary care straight to the tower, so you can prov

The One Fit Gym Newsletter #21 The squat is a functional exercise - meaning it mimics everyday movements - while activating multiple muscle groups across the body. To perform it correctly and safely in the gym, choosing the right footwear matters more than most people think. 1. Weightlifting Shoes These shoes have a firm, elevated heel designed to improve stability and ankle mobility. They’re especially beneficial for lifting heavy weights, performing deep squats, and for

The One Fit Gym Newsletter #20 Many people believe that the longer they train, the more calories they’ll burn. But here’s the truth: Workout quality matters more than duration. For example, high-intensity interval training (HIIT) - short and intense workouts - can burn more calories in less time and elevate your metabolism for hours after you finish. Choose quality over quantity. Want to upgrade your workouts and actually see results? We offer Mat Pilates , Yoga , F

The One Fit Gym Newsletter #19 Whey vs. Soy - What Does Science Say? When it comes to post-workout nutrition, many people wonder: does the source of protein really matter? Research comparing whey protein and soy protein sheds light on muscle building, recovery, and body composition. Let’s break it down. A study examined two groups: Whey protein group: consumed 30g of whey protein per serving. Soy protein group: consumed ~43g of soy protein per serving (to reach ~3g leu

Operational Update – One Tower Activity Format Following Operation “Roaring Lion”

The One Fit Gym Newsletter special edition #2 How to stay active and maintain a routine during lockdowns, uncertainty, and war During periods of lockdowns, security tensions, or war, our daily routines are disrupted. Schedules change, frameworks shut down, stress levels rise—and often the first thing to suffer is movement and physical activity.Yet דווקא in times like these, maintaining movement and routine is not a luxury—it is a vital anchor for both our physical and menta

The One Fit Gym Newsletter #17 Moving the body sharpens the mind Maintaining physical fitness doesn’t just strengthen the body - it also enhances brain function. Regular physical activity boosts energy levels and increases serotonin, the hormone responsible for mood regulation. This leads to improved focus, sharper thinking, and a reduced risk of anxiety and depression. When both physical and mental energy levels improve, we become more productive - at work, in our pe

The One Fit Gym Newsletter #16 Nutrition around your workout has a direct impact on your results. Before training, your body needs readily available energy. That means quick, easy-to-digest fuel. It’s recommended to combine a light carbohydrate (such as fruit, toast, or oats) with a small amount of protein and fat to support performance without feeling heavy. After training, it’s important to replenish energy stores and provide building blocks for muscle recovery. A com

The One Fit Gym Newsletter special edition In today’s fast-paced work culture, our workspace has become more than just a place to complete tasks — it directly impacts our health, energy, and performance. Understanding the role of ergonomics is essential for creating an environment that supports both physical well-being and long-term productivity. In today’s modern work environment, where many of us spend long hours sitting at a desk or in front of a computer, ergonomics pl

The One Fit Gym Newsletter #15 Why the amount of work you do matters more than you think When we talk about training volume, we’re usually referring to the total number of weekly sets performed for a specific muscle group. Training volume is a critical factor in making progress and achieving real results. For most people, the effective range falls between 10–20 weekly sets per muscle group, typically spread across 2–3 training sessions per week. It’s important to build yo

The One Fit Gym Newsletter #14 Why Pistachios Deserve a Spot in Your Workday Snack Rotation Pistachios are a true superfood : packed with nutritional value, highly satisfying, and when eaten in moderation - actually recommended. When you buy pistachios, they’re weighed with the shell, which means that a standard handful (about 40 grams) counts as a proper snack portion with only around 150 calories - yet it’s loaded with good stuff. For perspective, 40 grams of pistachios pro

The One Fit Gym Newsletter #13 Quick, balanced, and realistic nutrition for busy workdays During a cutting phase, light, quick, and nutritious meals are key to staying consistent and seeing results Here are a few simple meal ideas that are easy to prepare at home or at the office, without sacrificing taste or satiety: • Green Omelet with Toast and Extra Protein An omelet with chopped vegetables (bell pepper, onion, mushrooms, spinach, etc.) + one slice of whole-wheat bread

The One Fit Gym Newsletter #11 To move better, perform stronger, and recover smarter, it’s important to know when to incorporate dynamic and static stretching into your workouts. Dynamic stretching includes stretching movements performed through motion. These stretches are done repetitively without holding the muscle in a fully stretched position. They are typically performed before physical activity to warm up the muscles, increase blood flow, and improve range of motion,