Keeping Track of Your Health and Fitness

It is hard to fall off the fitness and health wagon when you don't write it down. I find that I eat better and am more likely to work out when I have to jot it down. Why? This is because I physically see all the things I eat that day and I am more likely to want to write something healthy down so I eat a lot healthier. Read more for some tips on how to create a "Health and Fitness Journal".

LTL's April Workout Challenge

April Workout Challenge consists of daily simple workouts. This month is pushups, squats, and planks. There is a space on the bottom to create a monthly goal. Print this calendar out and put it up on your wall where you can see it. Create a goal and follow the workouts. Do it anytime of the day! This is created for the people who are just starting in mind. If it is to hard, simplify it. If it is too easy, challenge yourself and do more!

You can get the calendar here OR click the picture below.

Did you do March Work Out Challenge? What are your favorite workouts that you do daily? Tell us and comment below!

This post is written by Karel.
Adapted from: original post

Increase Your Activity Levels

Ever since I got a FitBit, I have been doing little things to try to increase my steps and my activity levels. I have seen a difference in my energy and outlook on life. Even the small things can make a difference! Do you want to increase your activity levels? Here are a few ways:

1. Stretch when you wake up and when you go to bed. 
2. Take the stairs.
3. Park farther.
4. Walk around during your lunch break.
5. Do some housework everyday, like vaccuming, cleaning the windows, gardening. Not only will you get activity in, but your house will be cleaner!
6. Stand instead of sitting (when watching TV, reading, doing homework, etc).
7. Do exercise during commercials. (I don't watch tv but when a pandora commercial comes on, I do a wall sit or some crunches.) 
8. Go to class or meeting early and walk around for a little bit.
9. Dedicate one song to dancing. Whenever Scream & Shout comes on, no matter what I am doing (unless I am driving), I have to get up and start dancing for that entire song. 
10. Take plenty of breaks when you have been sitting for a long time. Every 20 min of studying, I do a 30 second plank and some squats and then I get back to work. It helps with activity and focus. 

What are some other ways that you have increased your activity levels during the day? 

This post is written by Karel.
Adapted from: Tumblr Info and Pic

LTL's March Workout Challenge

 Hello Lovely LTLers!

We have a bunch of new things coming up that will slowly be being it's debut! We will now be having monthly workout challenges and weekly health goals. We hope you take this journey with us on the road to becoming healthier and having more energy.

March Workout Challenge consists of daily simple workouts. This month is pushups, crunches, and planks. There is a space on the bottom to create a monthly goal. Print this calendar out and put it up on your wall where you can see it. Create a goal and follow the workouts. Do it anytime of the day! This is created for the people who are just starting in mind. If it is to hard, simplify it. If it is too easy, challenge yourself and do more!

You can get the calendar here OR click the picture below.

Let us know how this calendar is working out for you! What are your favorite workouts? What do you want to see for next month?

This post is written by Karel.
Adapted from: original post!

A Simple Guide for Types of Yoga

For many of you know now, yoga is a part of both our lives. There are many types of yoga and it's hard to figure out which is what and what it is good for. Here is a simple guide of the different types of yoga out there.

Ashtanga
Many people know it as "power yoga". It is fast paced and intense using forms of lunges and pushups. It is typically a particular set of poses that are in the same order. It is more difficult because it goes from one pose to the next; this is called a "flow".

Good for: strength, stamina, weight-loss, stress, improves coordination
My experience: I liked going to an Ashtanga yoga class. It was definitely a work out and more difficult that what you would think yoga would be. It got my heart rate going up!

Bikram
Also known as "hot yoga". It is typically practiced in a room that is 95-105 degrees and 45% humidity. This is too loosen your muscles and become more flexible. The poses are usually the same 26 poses but it depends on the instructor.

Good for:  getting rid of toxins, getting drippy sweat all over yourself,
Note: Before going to Bikram, be prepared. Bring TONS of water and probably two towels: one to lay over your mat and one to clean up with afterwards. Mentally prepare yourself for what you are about to do. 
My experience: I barely survived Bikram yoga. I did it with Michael this past year; he survived. I would say that I am glad I tried it but I don't think I would do it again. The amount of sweat I was in by the end of class was just ridiculous. I sweat through my clothes AND my towel. It was also over an hour, I had to step outside because I was getting light-headed and I seriously could not breath. My advice to you is to definitely try it, but not as a first time into yoga. It's intense.

Hatha
More of a relaxing flow intended to go into meditation after. This yoga focuses more on slowing down, deep breathing, and meditation. It encompasses almost all types of yoga. It is a great way to learn all the basic poses.

Good for: stress, improves breathing, great for beginners, advanced yogis, just good for everyone
My experience: This is my style of yoga. I typically like to meditated after my practice and this helps me slow down. I have a difficult time just jumping into meditation because I get to excited and a good Hatha flow helps me calm down. It's also great if you want to get introduced to yoga. It's very simple and teaches you how to breath during the poses. Hatha yoga is definitely one of my favorites!

Kundalini
This yoga is intended to release the Kundalini (serpent) energy throughout your body. [This is linked to the chakras, refer to picture above. Learn more from Michael's blog about Chakras.] The purpose is to free your body to move the energy from the root to upwards. This yoga also focuses on breathing with the poses.

Good for:  getting the yoga "high", those who want to go on a spiritual journey, mind and body awareness
My experience: I do not have experience with this type of yoga but I am super interested. I'll keep you all updated when I do finally try it! Michael has been reading a lot about this which made me get excited about trying it!



Vinyasa
Similar to Hatha with linking breathing and movement, as well as, simple yoga poses. Usually starts with the Sun Salutation and goes into deeper poses and stretches.

Good for:  strength, beginners and advanced yogis, waking up, deep breathing
My experience: Vinyasa is my other favorite yoga style. I typically practice a version of the sun salutation in the mornings followed by 15-30 min meditation. I like this style because of the movement and breathing into each pose and the way it flows.

There are many types of yoga. These five are the most popular and what I have had experience with (excluding Kundalini, I am just really interested in that one). Remember that you are not limited to these types of yoga. There are far more different styles and types that you can try. What is your favorite type of yoga to do? 

This post is written by Karel.
Adapted from: 
Women's Health Types of Yoga
Daily Cup of Yoga
About.com: Yoga Style Guide
The Yoga Lotus: Sun Salutation
Dr.Yogi: About Kundalini Yoga
living-healthy-for-life Tumblr
thehealthyveggie Tumblr

Also, Happy 19th Birthday to Kyra, my not-so-little-anymore sister.  I love you & I hope you have a lovely birthday! <3

Benefits of Yoga

Michael and I have shared our love of yoga ever since my friend asked us to go with her (she works at a yoga studio). We went every single day of spring break and loved it. This was Michael's first time doing yoga. I did yoga for a year in high school for P.E. Ever since then I have always had a passion for it.


Background

Yoga is beneficial to your health and well-being. "Yoga is more than mastering postures and increasing your flexibility and strength." To me it is discipline. It is controlling your breathing, your thoughts, and desires. Yoga has been celebrated and practiced for more than 5,000 years. The word  "yoga" means "spiritual discipline" in Hinduism, Buddhism and Jainism.

Benefits of Yoga
I have found many benefits of yoga, hence practicing it on a regular basis.

1. Stress reduction - yoga is slow and quiet. It takes the focus away from your busy, stressful life to you inner self.
2. Calm my mind & body -  it helps calm my mind and my body. I have a lot of energy and sometimes I just need to slow down and calm myself. 
3. Makes you stronger - some of the time you are in plank, and then you are at downward dog. Don't tell me that you don't feel it in your arms.  
4. Mood - yoga totally makes you happy. According to research, this is because more oxygen is going to the brain. Talk about a natural high!
5. Helps with health - here is a list of things it helps: depression, weight-loss, cancer, insomnia, fatigue, anxiety, pain. It also helps reduce blood pressure.

So, there you have it. The benefits of yoga. Anybody can practice yoga! I practice yoga. Michael practices yoga. School teachers practices yoga. Business men practices yoga. ANYONE CAN DO IT!

Do you practice yoga? What do you like/dislike about it?
Coming soon: Different types of yoga! Check it out.

This post is written by Karel.
Adapted from: Yoga
American Yoga Association
The Health Benefits of Yoga
MayoClinic Yoga 
Brenda Yoga 
ohtobefitandhappy Tumblr

Interval Training for Anaerobic Health

Interval training is a great way to lose fat and train the anaerobic system without losing muscle mass. Usually when we do cardio such as jogging or elliptical, we are only training our aerobic system and using mainly slow twitch muscle fibers. What high intensity interval training does is stress our bodies in a different way so that it trains our fast twitch muscle fibers. It is a lot more intense than what most people are used to, but it is a great way to stay fit and cut any lingering fat we don't desire.

The best part about interval training is that you don't have to spend an hour in the gym to get a good workout. Normally interval workouts only last 10-20 minutes!

It is recommended to not "jump" into this kind of workout program unless you can do 30-40 minutes of cardio at 70% of your max heart rate.

Here is a sample program you can try if you are up to the challenge!
[examples of exercises you can use are below]
*Warm up: 5 minutes (moderate intensity)
30 seconds (9/10 intensity)
90 seconds (5/10 intensity)
Repeat the 30 & 90 second set for 3-4 times, followed by a cool down. The most important part of HIIT is really pushing hard for the 30 seconds, and making sure to cool down afterward!
*Cool down: 5 minutes (light intensity)

here is what the first day could look like as an example:
5 minute jog warmup--> 30 seconds sprint --> 90 seconds jog--> 30 seconds sprint --> 90 seconds jog --> 30 seconds sprint --> 90 seconds jog --> 5 minute cool down light or quick walk

---> Follow this program and increase the amount of times you do each set. For example, if you start with 3 sets of the 30/90 interval the first day, increase to 4 after completing the set of 3 a few times.
-To go the extra mile with your HIIT training, once you get to 6-7 sets, decrease the second interval of 90 seconds to 60 seconds, while still increasing your sets!

General guidelines:
*Do this workout EVERY OTHER DAY if you can and do not combine it with another workout on the same day, but on the off days, you can add whatever you would like. This is because of the intensity of the workout. If it feels like the hardest thing you have ever done, then that means it's working :)
*If you are too tired on the day of your training, don't push it! The body needs time to rest and over training is no fun.
*Feel out your workouts & do what feels best for YOU

Here are some examples of exercises you can use:
-Running
-Treadmill
-Box Jumps
-Sprinting
-Elliptical
-Jump Rope
-Biking
-Pushups
-Stair master

My favorite way to do HIIT is to do knee highs in place for the intense part, and then jog for the moderate part!

This post is written by Michael
Adapted from:
Gymboss
HIIT or miss
Watch image

Zombies, Run! App Review

 Zombies, Run! has turned me into a runner. Zombies, Run! is an iPhone app (also available on Android and Windows phones). Basically you put on your shoes and run. Zombies are chasing you. How else do you expect to start running?

It has a complete storyline. You are Runner 5. You need to help your base retrieve supplies and help people around you.


Why I like it:

• it has a storyline!
• zombies are chasing you
• it logs all your runs (see screenshot on right)
• if your gps locator is on, it can track your pace and distance
• it incorporates your music
• you can turn on/off zombie chases (basically sprinting) 
• it feels like zombies are actually chasing you.... 

I got Zombies, Run! a little after it came out. So I paid $7.99 for it. Honestly, it was so totally worth it! I love this app so much.  If you hate running and want motivation, try this app out!

This post is written by Karel.
Adapted from: Zombies, Run! game 
Images screenshot from Karel's phone but from Zombies, Run! app

Running Form

Running is a great way to get exercise! I have been reading a lot about running because I have found it to be more challenging than just doing cardio on the elliptical. I realized how bad my form was in running so here a few great tips to having better form when running.

Poor Form (Sitting in the Bucket): 

• Body vertical. 
• Foot lands in front of body
• Reaching forward with legs and arms
• Ankle flexed up
• Heelstrike and tight shins
• Collapsing at the core
• Hips behind heel strike
• Long stride

Nice Form:

1. Body aligned
2. Slight forward lean 
3. Midfoot strike
4. Stride opens behind
5. Midfoot landing

I am such a visual learner so I am going to throw some helpful images to help all of you! (Click image to view larger)

Now that you know the proper form of running, you can go out there,  run some miles without injuries! Happy Running!!! (:

This post is written by Karel.
Adapted from: 
Running Form for Distance Runners
Poor Form and Nice Form 
4 Steps Image from Olivia Scalet  
Elements of Good Form Image from girlevolving 
Bad Form Image from Sim Track and Field