Flexibility is one of the first things to go as our bodies enter adulthood and continue to age. In order to remain flexible, we constantly need to be on top of stretching.

Athletes especially need to be conscientious about stretching to avoid injury.


Being Flexible helps us to:

  • 1. Prevent everyday injury
  • 2. Improve your posture
  • 3. Lengthen your muscles for a longer leaner look
  • 4. Allow you to feel more free, open, calm, content, and confident from the inside out
  • 5. Invigorates your spirit
  • 6. Make cardio activity lighter and easier
  • 7. Enhance sports performance

What are «Fats»?

Fat is an important nutrient that keeps your body functioning properly.

Not all fats are the same. It is important to understand which fats you should limit and which fats you can eat in moderation.


UNSATURATED FATS: Found in many vegetable oils do not raise blood cholesterol. They can be part of a healthy diet—as long as you don’t eat too much since fats are still high in calories.

Unsaturated fats are found in olive, canola, safflower, sunflower, corn, and soybean oils as well as in fish and nuts.

SATURATED FATS: Raise “bad” cholesterol levels in your blood. They are a major risk for heart disease, so it is best to avoid foods with too much saturated fat.

These fats are found in animal products such as butter, cheese, whole milk, and fatty meats and also in coconut, palm, and palm kernel oils. Cakes, cookies, quick breads, doughnuts, and chips may also contain saturated fats.

TRANS FATS: They raise “bad” cholesterol levels in your blood and increase the risk of heart disease.

Trans fat is often found in baked goods, snack foods, vegetable shortening, hard margarine, fried foods, and many processed foods.

Coconut Oil

Coconuts are an excellent source of nutrition and have healthful meat, juice, and oil. The oil is arguably the most nutritious and has many health bene ts. Coconut oil is over 90% saturated fat and has antimicrobial, antibacterial, and anti-fungal properties. It also has antioxidant properties and it helps in the absorption of other minerals.

Coconut oil is an incredible source of medium chain fatty acids (MCFAs), which have been shown to have many health benefits.

MCFAs can help increase metabolism since they are sent directly to the liver and give the body an instant source of energy.


Some Uses of Coconut Oil

  1. Added to food or drinks daily for energy
  2. To lighten age spots when rubbed directly on the skin
  3. To support healthy thyroid function
  4. As a naturally SPF 4 sunscreen
  5. In homemade lotion recipes
  6. Topically to kill yeast or yeast infections
  7. As a delicious tropical massage oil
  8. It’s high Lauric acid and MCFA content helps boost metabolism
  9. A tiny dab rubbed on your hands and then through hair will help get rid of frizz
  10. Rubbed on lips as a natural chap stick
  11. There is some evidence that regular ingestion of coconut oil can help prevent or reverse Alzheimers
  12. As a Homemade sunscreen
  13. Mix a tablespoon with a tablespoon of chia seeds for an all-day energy boost (do NOT take this at night!)
  14. Improve cholesterol ratios
  15. Can help reduce appearance of varicose veins
  16. Is an immediate source of energy when eaten that isn’t stored as fat
  17. As a natural personal lubricant that won’t disturb vaginal flora
  18. Can reduce the itch of mosquito bites
  19. By itself as a great tanning oil
  20. Mixed with salt to remove dry skin on feet
  21. Can help speed weight loss when consumed daily
  22. Improves sleep when taken daily
  23. Many use it as an anti-aging facial moisturizer
  24. On cuticles to help nails grow
  25. Naturally clears up cold sores
  26. Helps with allergy symptoms
  27. Can increase mental alertness
  28. Serve to fuel mitochondria and produce far less damaging free radicals than carbs
  29. Modulates genetic regulation and helps prevent cancer
  30. Conversion of carotene into vitamin A


Being Happy is Very Healthy

Although there is a well-established body of research examining negative health effects of stress and anger, there are also key studies that look at associations between health and happiness.

Happiness has been correlated with better health, both in individuals and communities. Some studies have even suggested that states of happiness may be associated with lower stress-related hormones and better immune function.

«happier people can live longer, healthier lives.»

Positive mood, optimism and humor are linked to better health and well-being.

Portrait of happy fitness young woman with cell phone outdoors in the city rejoicing

Tips to a happier life! =]



Food and scents can have a powerful effect on our emotions. Here are five smells’and accompanying foods that will help you feel better:

  • Vanilla lattes, teas and ice cream:
    The scent of vanilla is proven to trigger happy, relaxed, and even sensuous feelings.
  • Cinnamon and peppermint sticks:
    The scents of cinnamon and peppermint decrease fatigue, stimulate the central nervous system and enhance motivation.
  • Ginger:
    Low levels of the brain neurotransmitter dopamine have been linked to depression; ginger root enhances dopamine levels. Research shows that ginger can reduce depression and anxiety.
  • Lemons and oranges:
    Citrus scents such as orange, lemon and tangerine directly affect the brain’s neurotransmitters, alleviate stress and have an anti-depressant affect.
  • Roasted coffee beans:
    Finish your “happy meal” with the deep, rich aroma of coffee (decaffeinated, if the “real thing” keeps you up all night). Scientists have found that the scent of roasted coffee beans not only reduces stress brought on by sleep deprivation in rats, but also acts as a potential antioxidant. Research also shows that caffeine protects memory and reduces cognitive decline in women—which makes us very happy!

Eat healthy and be happy!

Get More Sleep


People with insomnia produce higher rates of stress hormones than others. This puts their bodies in a hyper-aroused state that can make it difficult for them to wind down. The inability to sleep causes more stress, which can have a devastating impact. People who don’t get enough sleep can become depressed, and that causes insomnia. Inversely, more and better-quality sleep can make you feel happier.

Spend Time Outdoors

If you expose yourself to nature and exercise, there’s a significant influence on mental outlook. Studies have found that people who exercise in “green environments” have lower levels of the stress hormone cortisol than those who exercise in an urban environment.

Tip: If you live in a city or large town, try to visit a nearby park as often as you can.

Make Contact


Support can have a positive effect on mood, says Logan. “I’m not talking about social media; I’m talking about face-to-face contact and having true friendship connections.”


Tip: Seeing your friends on a regular basis can be just as important to your mental health as exercise and nutrition. Schedule regular dates with your current pals and make an effort to meet new people in your community and beyond.


Working out can help reduce anxiety and improve mood. There are physical reasons why working out may help make you happier, such as releasing feel-good brain chemicals; raising your body temperature, which may have a calming effect; and reducing immune-system chemicals, which may contribute to depression symptoms. Exercise also builds your confidence, distracts you from worries and helps you interact with others.

Tip: You don’t have to run a marathon to reap the mood-boosting benefits of physical activity—simply taking a brisk walk, working in your garden or playing with your kids can help you feel better.

«What are you waiting to be happy?
It is easy and it is free!