One Tower Blog

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,

At the beginning of a new year, many people feel the need to “reset” and start a new diet. For most people, however, a diet often means restrictive eating, cutting carbs, staying hungry, and putting enormous effort into food - leaving little space for the rest of life. And that’s exactly why it rarely lasts. Good nutrition isn’t a battle. It’s eating that meets all our needs - health, aesthetic, physical, and emotional. It means listening to hunger and fullness cues, allowing

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 #9 If you’ve started taking creatine, or you’re thinking about taking it and aren’t sure about its effects - the following information is for you. In a balanced diet, you typically consume about 1-2 grams of creatine per day  naturally, without supplementation. The most common supplementation protocol is 5 grams per day . It takes about a month to notice effects , after which daily intake is needed to maintain them. What will you feel after a month

The One Fit Gym Newsletter #8 Most trainees are not aware that during resistance exercises there are two main movement phases: the contraction phase  and the braking phase  (also known as the eccentric phase ). For example, when training the biceps, the contraction occurs when bending the elbow against the weight, while the braking phase happens when slowly extending the elbow back to the starting position. When both phases are performed correctly, we achieve greater muscle f

The One Fit Gym Newsletter #7 Most of us believe that after reaching adulthood we no longer produce new brain cells - but researchers have discovered otherwise. In fact, humans can experience the growth of new neurons in a specific area of the brain that is essential for memory formation and emotional regulation. So what have studies shown? During physical activity, the body releases a protein sometimes referred to as “brain fertilizer,” because it facilitates the growth of

Laundry, ironing, and dry-cleaning services were recently added to the One Tower app. These services are provided by an external supplier and are intended to make everyday routines more convenient and easier. We’ve noticed that these services are not yet widely used, and we’d like to better understand why — whether it’s related to need, clarity, convenience, pricing, or something else. The survey takes less than a minute to complete and will help us improve and better adapt

The One Fit Gym Newsletter #6 “Rome wasn’t built in a day” - and neither is a lean, strong body. A good goal is one you can measure, track, and clearly know when you’ve achieved it. When you set an unrealistic target, for example, “gain 10 kilograms of muscle in one month,” it becomes very hard to stay consistent, and disappointment is likely to come quickly. In contrast, small and precise goals such as “gain one kilogram of muscle per month” or “lose 0.5% body fat every two

The One Fit Gym Newsletter #5 How stress hurts your performance - and what you can do this week High stress levels increase the hormone cortisol, which makes it harder to build muscle, harms recovery, and promotes fat storage - especially around the belly. Even if you train hard and eat well, chronic stress can hold you back, lead to reduced performance, cause ongoing fatigue, and drain your motivation. Poor-quality sleep, mental overload, and nonstop work are among the leadi

The One Fit Gym Newsletter #4 Why Your Fitness Journey Needs a Clear Plan One of the most common mistakes trainees make is training “by feel.” This often leads to unbalanced workouts, slow progress, no progress at all, and sometimes even injuries. A structured program designed by a professional ensures balanced and complete work on all muscle groups — including the ones that may be less enjoyable to train. When there’s muscular imbalance, unnecessary strain can develop, leadi

The One Fit Gym Newsletter #3 A practical guide to keeping your energy up and your workouts on track during the colder months. The rain is falling, the blanket is warm, and the temptation to skip a workout is stronger than ever… but this is exactly the time to keep your body moving. Winter is the perfect season to build strength, boost your mood, and fight seasonal fatigue. So how do we stay motivated? Set it in your calendar  – Plan your workout days and times in advance, j