The Vibe #48: Your personal toolkit for staying fit & healthy

Hey friend 🙂

Last week I asked you to vote which of the newsletter's version you prefer:

A. The current version with various sources and tips
B. The previous version, with one actionable tip or topic per issue
C. Both versions

Here are the results:

  • 30% prefer the current version with various sources and tips
  • 11% prefer the previous version
  • 59% love them both

So, based on your votes -

I’ll continue sharing the current version of the newsletter with various sources, on the weekends.

But, since many of you find value in the emails with a specific topic/guide (and I enjoy creating them too) 

I’ll send, from time to time, an email on a specific topic on the week days.

This way you get the best of both versions!

Now, let’s dive in! 🤿

Did You Know?

That gentle yoga practice you've been considering could be the key to unlocking relief from those nagging joint aches and pains. 

Low-impact yoga movements have been shown to increase blood flow to joint tissues, helping to alleviate joint pain and stiffness.

For those of us dealing with arthritis, this is huge! 

Improved circulation means better nourishment for those hard-working joints, leading to increased flexibility and overall better function.

Good For You

Stiff hips? The 90-90 stretch will set you free 👇

Tired of feeling like the Tin Man after hours of sitting?

This stretch targets those stubborn hip flexors, lubricating the hip joints, releasing tension and restoring mobility.

Say goodbye to stiffness and hello to a whole new range of motion!

Don't let your desk job cramp your style –

make the 90-90 stretch a daily ritual and reclaim your body's natural fluidity.

How to use it?
Sit down with your legs apart, knees bent in 90 degrees, and heels on the ground.

Lower both knees to one side.

Hold for 30-60 sec before switching to the other side.

Weekly Workout

This full body workout is about to become your new best friend.

No fancy gym membership required, just you and your living room floor.

We're talking five simple exercises that'll work your body from head to toe.

Get ready to feel stronger, more energized, and maybe even a little sassy!


  • Up & Down: from standing position, place your hands on the ground and jump back to plank. Then jump forward, and stand up ( you can also step instead of jumping)
  • Push Ups: Instead of regular push ups lower your knees to the ground for support or do a wall push ups.
  • Squats: stand with feet pointing slightly outside, squat down as deep as you can, and come back up.
  • Wall Sit: Lean with your back against a wall. Slide down the wall until your thighs are parallel to the ground, knees over ankles. Keep your back flat against the wall.
  • Half Roll Back: Sit on the floor with your knees bent, feet flat on the ground. Slowly roll your spine down towards the ground, stopping when your lower back touches the ground. Keep your abs tight and chin slightly tucked. Engage your core to slowly roll back up to the starting position.

Time: 15 minutes
Equipment: Your legs and arms
Good for: Full body

How to use it?

Perform each exercise for 40 sec, rest for 20 between exercises.
Repeat for 3 sets.

Beginner? Preform each exercise for 30 sec and rest for 30.

Do the workout three times during next week, ideally on nonconsecutive days.

Tasty & Healthy

Once a week on Friday, I used to get a delivery of fresh, home-made hummus from my uncle.

But since I moved to a different country I needed to find an alternative for my uncle’s hummus…

I found one!
and it’s not even made out of chickpeas 😲

Thanks to Gigi Grassia on IG for this brilliant recipe 👇

It’s easy and takes only 10 minutes to prepare.
Try it out!


  • 200gr (1 cup) split red lentils
  • Juice of one lemon
  • 100gr (½ cup) tahini
  • 2 garlic cloves
  • 1 tsp salt

Check it out here for full instructions and more yummy recipes.

Ask Yourself

Looking ahead, what's one commitment you're willing to make to yourself for your health and fitness in the coming month?

Have a wonderful weekend ✨

Rejuvenate Your Mind, Body & Spirit

Unlock weekly tips and tricks for a happier, healthier, and more vibrant life. Right in your inbox, every Saturday morning.

Unlock weekly tips and tricks for a happier, healthier, and more vibrant life.

Right in your inbox, every Saturday morning.

  • Turn back the clock and keep your body feeling youthful and energetic
  • Get in shape without leaving home – make your living room your personal fitness haven
  • Shed that pesky extra weight and effortlessly maintain a healthy weight for good
  • Wave goodbye to stress and anxiety with soothing, all-natural techniques
  • Ease aches and pains with holistic, feel-good remedies