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Everyone knows that exercise is so beneficial for us. It is key for our health in general. It keeps our weight in check, makes us stronger, and keeps us feeling youthful and staying active into old age. But did you know that exercise can also make you a happier person? When you workout and stay active on a regular basis, you feel less stressed out, less anxious, and generally happier! Another aspect of exercising is that when you push yourself physically, you get mentally tougher. When you are mentally tougher, you can handle more stress and this mental toughness will help in all aspects of your life. You can handle more of anything! Exercise can also help you deal with difficult emotions like grief, heartache, loss and fear. All of these emotions can feel extremely overwhelming when you are consumed by them. Exercise works as medication to improve and normalize neurotransmitter levels to get you feeling back to normal and happy again.

What’s New with Vicky

This week Vicky decided to join a basketball and volleyball league. A 75-year long study has demonstrated that socializing and staying active, are the keys to be happy. Vicky belongs to a gym, but doesn’t feel that is the only way to workout. Vicky is always touting the benefits of getting involved in sports, she considers it socializing and exercising at the same time. If you find exercising boring look for activities to do with friends, you can go on power walks or bike rides with friends or think about learning a new sport!

Weekly Read

Think you don’t have time to workout? Or maybe you are bored with your long, monogamous workout schedule? Time to try one of most studied workouts styles for the past ten years, HIT training. Click for more information!

Weekly Recipe


The body builds muscle and recovers 24 hours a day, not just at the gym. Well timed snacks can give the body the fuel it needs to build muscle, burn fat, and recover as best it can. Do you know that we need 30-40 grams carbs before workout and 30-40 grams protein after a workout? Vicky shares her favorite pre-workout and post-workout snacks.

Pre-Workout: Make a smoothie, blending 2 bananas, 1 apple, 1 tbsp maca powder, 1 tbsp ground flax seeds, 1 tsp vanilla and filtered water (according desired thickness) into a food processor.

Post-Workout: Have 2 cups of a bean or lentil salad.

Health & Beauty Tips of the Week

1. Workout Clothes: Sitting in your workout clothes hours after your workout session is not very healthy. Make sure that when you shower, you change everything – from your underclothes, to your socks, shoes, even hairbands and wristbands!


2. Skin: A quick shower is definitely and most certainly preferred immediately after a workout. “It’s not the smell of sweat that you have to worry about but the fact that perspiration left behind on your skin allows bacteria to proliferate, and that can lead to rashes and breakouts,” explains Holly L. Phillips, M.D., a women’s health physician and medical contributor to CBS News in New York City.

Sources: beauty-tips-235519-4.html

3. Hair: Your hair tends to get really dry if you have to wash it often after classes, so the best way to protect it is coconut oil. It helps infuse moisture and prevent breakage of the hair. You can also use coconut oil all over your body to moisturize your skin!


Skip These Workout Hair Mistakes: Tips to Care for Sweaty Fitness Lover Hair

Ask Vicky

Q: Is it true that exercise can boost my self-esteem and confidence?

A: When you don’t feel good about your body or how you look, it’s too easy to have low self-esteem. Low confidence can have a negative effect in your life including your relationships, your career and your goals. When you start to exercise and see your body transform, that can quickly change. Exercise will not only make you like how you look, it will also make you feel stronger, more independent, and more confident. There’s nothing like a boost in confidence to increase overall happiness.

Q: I don’t spend much time with my husband, we both work so hard and long hours. How can I fit exercise in and make sure I’m spending enough time with my relationship?

A: People face relationship problems very often, but exercise can be a beneficial tool to strengthen all kinds of relationships. Couples who exercise together and spend more time together, tend to have a healthier communication. Go for a long walk or join a sports team together.

Weekly Inspiration

“Only exercise and eat healthy on days you want to feel happy.”