Part One: “All is Full of Love…”

…to quote one of my favorite Bjork songs ever. This weekend was definitely a special one for me, emotionally and physically. Completely banged up and tired as I am while writing this entry, all I can do is smile. Yes, I might look crazy and creepy for smiling in an empty apartment. All alone. In the dark. While all is quiet. But, hey. No one’s around to judge me, and even if there were, would I care? Of course not.
Moving on.
Yesterday, I participated in the 2015 Citi Field Spartan Race with a new team comprised of friends, old and new. Although a member of New York Health and Racquet Club for several years, this was the first time I was in an event representing them, more specifically one of their best group fitness instructors, Cedric Dujon, as one of his Fit Warriors. Some of you may remember that I participated in my first Spartan Race last year–that was with a team of over 70 people. The Fit Warriors was a team of 14 feisty and fun-loving individuals who made this event even better than I could have imagined.

PhotoGrid_1431316969604_wmNot once was there an “every man for himself” mentality; it just felt natural that we should help each other through ever obstacle and finish as a team, rather than to be competitive against one another and leave teammates behind. The comradely spirit that flowed between us gave everyone hope, strength and confidence that we could all get across the finish line, no matter how daunting the obstacles were. In all my years, this was the first time I understood what it felt like to be on a real team. Even more impressive was the fact that Cedric was the last team member to cross the finish line — our team leader made sure no one was left behind, that we were all accounted for and in good condition and spirit. Not only is this man a physical specimen, he has a heart of gold. Even now as I type, my heart swells with respect and appreciation for Cedric’s good nature and ethic. The people he attracts are all genuinely good people: caring, generous, helpful and kind. If this isn’t a testament to his good soul, I don’t know what is.
My membership at New York Health and Racquet will end soon and I’ll be at another gym through corporate subsidy, however I will support Cedric Dujon, Cedric Dujon Fitness, and will remain one of his Fit Warriors, ready for action whenever duty calls. CYMERA_20150509_172646Stay tuned for part two of my “Love Fest” Weekend…!
The Vickylicious

Natural Smiles Are the Best!

Anyone who’s known me long enough is very aware of my obsession with teeth. They’re on the top of my list of things I notice first about a person, aesthetically: how healthy, even, white/bright, and clean they are (because hopefully when people meet me they’re smiling, haha!). This also goes for my teeth; a hypocrite, I am not. I dutifully go to the dentist twice yearly, brush, floss, use mouthwash, and I even have a couple of my own dental tools! However, I drink a lot of tea and coffee, so keeping my teeth white and bright is a task that I must deal with carefully. Bleaching products are harsh, expensive, and dangerous, so I’m always looking for natural and inexpensive ways to handle the job. Most people brush with baking soda and hydrogen peroxide–I’ve been doing this for more years than I can count–but I want something that works better and stronger. Besides, using peroxide and baking soda long term can be too abrasive for your teeth and can ruin enamel over time. Well, my wish was some mystery god’s command!
WP Natural RinseThe above pic is all you need to naturally whiten your teeth without having to spend a fortune or subjecting your teeth to harsh chemicals. Unbeknownst to me, this concoction has been used for ages! Bonus: this recipe is also great for removing harmful bacteria from your mouth, which in turn strengthens your teeth and gums. See the recipe and directions for this formula below.


  • 3 cups – distilled water
  • 2 tsp – baking soda
  • 1 tsp – sea salt
  • 1/2 tsp – walnut or sesame oil

Heat 2 cups distilled water, remove from heat and add baking soda, sea salt, and oils.

Add 1 cup distilled water and mix together until ingredients are fully dissolved. Transfer mixture using a funnel into a jar with a top and store in the refrigerator until you are ready to use. Shake well before using and swish around in mouth for about 1 minute, spit out (make sure you don’t swallow any of the mixture), and brush your teeth as you normally would.
***Because this is an all natural concoction, please remember to discard the mixture after two weeks and make a fresh batch.***

Unlike many store bought rinses, this natural method contains no bleach and is perfect for removing tartar and leaves your mouth fresh and clean. Will it whiten your teeth after one treatment? No, it won’t. It will however, gradually whiten and strengthen your teeth and gums over time in a healthy, safe and natural way that won’t harm your gums and tooth enamel. This will save you a lot of money and pain in the future when you realize everyone that’s been bleaching has to buy a whole new mouth, can’t eat or drink foods due to gum erosion and intense gum sensitivity, or worse, finds out they have mouth cancer from all the chemicals and unsafe treatments. Like most things in life: slow and steady wins the race!

Because I’m always looking for home remedies for all things health and beauty related, I will probably be posting more regarding keeping our smiles healthy, happy and pearly!

Stay tuned until then (and feel free to send me pics if you try this remedy and want to share your results)…
The Vickylicious

Ringing the Bells

Ever since I discovered the life-changing awesomeness of kettlebells, I’ve incorporated them into my workouts when I’m not taking a class, or when I don’t have a lot of time to spend in the gym but want a total body workout (legs, arms, core, cardio). I neglected them for a while and picked them back up again last summer and haven’t looked back. A lot of people have asked what kinds of exercises I do with them and why, so I figured I’d post my initial kettlebell routine (adapted from Onnit Academy), and the descriptions of each exercise.

Full Body Kettlebell Circuit Workout
Perform as many reps as possible in 30 seconds before moving to the next exercise. Move through each movement as quickly as possible without rest. Once one round is completed, rest as needed and repeat for a total of 5 rounds. Again: one round=exercises 1 through 5 just like the name dictates —> it’s a circuit.
1: Kettlebell Goblet Squat to Curl

2: Around The Body To Hold
3: 2-Hand Lunge To Press
4: Around The Body – 30 sec each direction
5: Tactical Lunge

Due to the fact that you must repeat the Around the Body exercise to make sure you train both sides, it feels like you’re doing 6 exercises.

Below is a video of my first time trying this workout last year; you’ll be able to tell because my squats and lunges aren’t as deep as they should be. (They’re a LOT better now, especially after seeing how I looked while doing them—plus, I’m stronger! Videos are a great way to critique your form and to see where you need improvement. I’m a stickler for form and technique, so I make sure I change quickly. Besides, injuries from improper form suck!)

The first time I tried this workout, I used an 8 kg kettlebell and rested 30 seconds to one full minute between exercises. It took me about 40 minutes to complete. Over the course of one month, I gradually increased my weight and decreased my rest periods. By the time I was ready to change my workout routine (every 4-6 weeks to keep the body on its toes), I was using a 14kg kettlebell and resting only 10 seconds between exercises and rounds. That means I was in and out of the gym in 30 minutes with an insane HIIT (High Intensity Interval Training) workout complete! Heart pounding, muscles pumped, sweat dripping = mission accomplished. By the way, I did this routine about 2 to 3 times per week, doing different workouts on other days.

I’ve gone through several adaptations of this workout since I filmed this video, but since so many people asked for it, I felt it only right to post this one first so you could see where and how I started. I’ll post my most recent variation soon, because I’ve already been asked for that as well. You all are proving to be real task masters when it comes to workout videos and pictures! I love it!

What I would love even more is for you to share your journey with me, and to ask me any questions you might have regarding any of my posts or their content. Also, please feel free to propose ideas in my virtual “Suggestion Box,” a.k.a. my email: I really enjoy hearing from you, whether it’s via email, comments on this site, Twitter, Instagram (both @TheVickylicious in case you didn’t know), and even in person.

***I didn’t want to bore you with the full-length video of me completing one entire round, but if you’re interested in seeing it, please let me know and I’ll be sure to post it for you.***

From Ab to Fab

After a hard day’s work that left me feeling drained, I took one of my favorite cardio classes, aptly named JAB (cardio kickboxing), then met up with the bf for some strength training. We started off with arms as we usually do:

This video doesn’t exist

(We did several more exercises, we just didn’t record them all.)
As you can see, we have a lot of fun while we workout, talking crap and making each other laugh.

I’ll post part two right away because, for some reason, WordPress won’t let me publish the rest of my workout…

Paying for My Sins

All the birthday eating had me in the gym HARD this week, especially this weekend.  Today I did strength training and kettlebell training.


Since I didn’t have anyone to take pictures or videos of my workouts, I took a few random pictures of myself. I did a complete upper body workout to strengthen my biceps, triceps, deltoids, lats, etc., doing three sets of ten per exercise. After that, I did everything for my legs and lower body, again doing three sets of ten per muscle group. To finish up my workout, I moved on to kettlebells, core and abs. I always like to finish strong with an elevated heart rate in order to keep my body burning more calories throughout the day.

My health/fitness/weight loss journey is forever changing and evolving. Adding strength training AND kettlebells to my cardio regimen has changed my body composition and has truly helped me to understand my body better.

I am a body builder. I am a body transformer. This is a lifestyle for me, not a fad or a phase. When I find some old pictures of my old body, my “before,” I’ll explain my journey in further detail so you can see how far I’ve come, how much farther I have to go, and how I will never allow myself to be my “before” self again. This is the happiest my body has ever been, so I can only imagine how wonderful it will feel when I reach my goals.

Stay sweaty, peeps.