Run With Ilana - לרוץ עם אילנה

When was the last time you set a goal that was just for YOU?

Not for your kids.
Not for your spouse.
Not for work.

Just for you.

If you’ve been putting yourself at the bottom of the priority list, the Dead Sea Run Club is your chance to change that.

Over the next few months, we’ll train together, support each other, and build confidence one run at a time. Whether you’re looking to get stronger, improve your fitness, or prove to yourself that you’re capable of more than you thought, this program is designed to help you get there.

This isn’t about calorie counting or chasing a number on the scale.

It’s about setting a goal, showing up for yourself, and crossing the finish line of an unforgettable 10K race at the Dead Sea.

✔ Weekly group workouts in Jerusalem
✔ Supportive online community
✔ Structured training plan
✔ Coaching and accountability
✔ A goal that belongs to YOU

Registration is now open. Click the link in my bio to find out more and pre-register with no obligation.

Dead Sea Marathon Israel

What did the sprouts rotting in my fridge teach me about how to fulfill my intention to actually eat them?

I had to make them tasty!

I don’t really like eating sprouts in a sandwich or salad. It’s okay, but not something I’m going to do regularly. But when I add them to a smoothie, I have no problem eating them at all!

If it’s not fun, it won’t get done!

Life is too short to eat things you find gross!

So how can you make that healthy lifestyle change something you’re going to actually want to do?

When was the last time you set a goal that was just for YOU?

Not for your kids.
Not for your spouse.
Not for work.

Just for you.

If you've been putting yourself at the bottom of the priority list, the Dead Sea Run Club is your chance to change that.

Over the next few months, we'll train together, support each other, and build confidence one run at a time. Whether you're looking to get stronger, improve your fitness, or prove to yourself that you're capable of more than you thought, this program is designed to help you get there.

This isn't about calorie counting or chasing a number on the scale.

It's about setting a goal, showing up for yourself, and crossing the finish line of an unforgettable 10K race at the Dead Sea.

✔ Weekly group workouts in Jerusalem
✔ Supportive online community
✔ Structured training plan
✔ Coaching and accountability
✔ A goal that belongs to YOU

Registration is now open. Click below to learn more and reserve your spot.

I get asked “How much water should I drink?” But the better question is, “How much fluid and sodium is my body losing during this specific workout in these specific conditions?”

In Israel, this matters a lot. Summer training often means a combination of heat, humidity, strong sun, and intense exercise. Whether you’re running, cycling, or doing intervals, the conditions can have a huge impact on how much fluid you lose.

Naturally, there is no one-size-fits-all answer.

Two people can do the exact same workout in the exact same weather and lose very different amounts of fluid. One finishes with a dry shirt, while the other is completely soaked.

That’s why I encourage athletes to measure their personal sweat rate.

Here’s a simple way to do it:

✅ Weigh yourself before your workout (without clothes)

✅ Track how much you drink during the workout

✅ Weigh yourself again afterward

If you lost 1 kg and drank 500 ml during the workout, you lost about 1.5 liters of fluid.

It doesn’t have to be perfect. Even a simple measurement gives you much better information than guessing.

Understanding your own sweat rate can help you hydrate more effectively, recover better, and perform your best, especially during the Israeli summer.

Taking care of yourself doesn’t always require more time. Sometimes it just requires looking at the time you already have differently.

Here is a great time saver for busy parents: Ab exercises you can do at the park while watching your kids at the playground. As long as you can kick some children off the swing set 😉.

1) Standard Plank: Maintain one straight line in your torso from ankles to head, shoulders over wrists.

2) Incline plank, this time on a swing. The unstable surface will really challenge your core muscles!

3) Decline plank. This one challenges your upper body in a big way because your feet aren’t carrying as much of your body weight as in a standard plank. If you’re ready for a serious challenges, bring your knees toward your chest and then straight then legs back out again without losing the brace in your core muscles.

4) Copenhagen Plank: Stack shoulder over elbow and bring the legs together. This challenges the obliques and inner thighs, which also work with your core.

A killer core workout, without the Pilates studio, that you can do at the playground.

Keep following for more ideas of workouts you can fit in or join me for Nature Fitness🍃 classes in Jerusalem, including fun, playful props for a functional workout.

I mean, it’s my version of high heels.

You feel me ?

But that’s not why I’m standing on the plates.

Standing on weight plates (or another elevated surface) during a sumo squat increases the range of motion.

Training muscles through a longer range of motion can be beneficial for strength and hypertrophy.

But don’t jump to do it just because you saw it online! The extra depth should have a specific purpose and may be dangerous for certain populations.

So check with a trainer before trying this at home (or at the gym).

Want to know what keeps me going through crazy days of child pickups, drop offs, temper tantrums and endless dishes?

Setting goals for myself that have nothing to do with them!!

I’ve created the Dead Sea Run Club for growth-oriented women who want to be their best selves and create a positive nurturing environment for change.

We don’t talk about calorie counting or the numbers on the scale. Instead, we focus on getting stronger, running farther, and appreciating everything our bodies can do.

If you want to be a part of this amazing group that includes weekly workouts in Jerusalem and an online community, culminating in an unforgettable 10k race in the Dead Sea, check out the link in my bio or send a DM!

רוצה לדעת מה מחזיק אותי ביום־יום המטורף של איסופים מהגן, הורדות, התקפי זעם וכלים בלי סוף?

לקבוע לעצמי מטרות שאין להן שום קשר אליהם!!

יצרתי את מועדון ריצת ים המלח לנשים שמכוונות לצמיחה, שרוצות להיות הגרסה הכי טובה של עצמן וליצור סביבה חיובית ומקדמת לשינוי.

אנחנו לא מדברות על ספירת קלוריות או על המספרים שעל המשקל. במקום זה, אנחנו מתמקדות בלהתחזק, לרוץ רחוק יותר, ולהעריך את כל מה שהגוף שלנו מסוגל לעשות.

אם את רוצה להיות חלק מקבוצה מדהימה שכוללת אימונים שבועיים בירושלים וקהילה אונליין, ומסתיימת במרוץ 10K בלתי נשכח בים המלח—תבדקי את הלינק בביו שלי או שלחי לי הודעה פרטית!

#ריצה #ריצהלנשים