Calorie counting

Hey guys ! Hows your progress so far ? Is everything coming together nicely ? Hopefully they are :)
Here's a short informative post about Calorie counting. I recently saw my mom calorie counting incorrectly and realized that maybe i should highlight a few things about the issue.
  Now we should know by now a "calorie" is measure of energy, Technically a calorie indicates how much energy it takes to change the temperature of 1 gram of water by 1 degree Celsius.Now when one is attempting to loose weight often people start looking at how many calories are in the food they eat. They give up a lot of calories because it is popular believe that less calories equate to less weight/ weight loss. While this is true to an extent it has some loop holes. Calories are in Everything !!!!! even fruits and vegetables ! The only thing we as humans intake that has no calories whatsoever is WATER ! One thing to remember is calories are needed to complete daily activities including sleep. The average female needs about 2000 calories and the average male needs about 2000-3000 calories. That being said we need to remember that there is a difference between calories and calories from fat , the latter needs to be watched closely when you're trying to loose weight ! The suggested percentage of  fat that is acceptable and healthy is 20%-30% That means for example in a 100 cal snack there should only be about 20-30 cal from fat. Keep this in mind ....Remember to try to substitute some empty calories for raw fruits and veges, increase fiber and proteins in your diet and remember, calories are not bad fat cals are :)  ..... Happy weight loss or weight maintenance !

Strength in numbers : The Benefits of a Workout Buddy

Hey Guys, I'm still trying to get the other posts that were lost up here! Bear with me school is busting my ass. Anyway here is today's post you should already know from the title were highlighting the benefits of having a workout buddy !
Think of a time where in school you had to complete something in school except you had no idea what was going on in the class , the first thing you try to do is find help from someone in the class you think has a pretty good idea of whats going on , right ?? Im assuming everyone's nodding in confirmation :) ..... Well that's the same concept i want you to embrace concerning workout partners. Find someone you can confide in, not necessarily about the boy you're attempting to bag, or the one broad you cant stand, or how good the sex was last night, but about weight loss and diet goals, and your strengths and weaknesses. Your workout buddy should your complement ! They should be strong in areas where you are weakest and in return you should strive to be a great W.B also. The fact that you have someone who needs you to be strong for them also is what will motivate you to do better for yourself and in no time you'll be well on your way to being dedicated to your workout and diet regime. One other big plus of having a W.B is healthy competition. No matter what everyone says despite the fact that you're working together you'll ultimately want to maintain your edge or catch up and pass 'em ! admit it !
So go ahead guys find someone that you're comfortable with and create a partnership ! create a schedule, set goals , make life adjustments together, and watch your body change !



Ps. Remember There is strength in numbers so dont limit yourself to just one , if you would like to make it a group effort that is fine too whatever works for you, just keep in mind that to big of a group will not be as personal and will end up being the same as going to the gym with familiar people. I would suggest 5 or less to keep it personal. Have fun :)

March Squat Challenge

Hey Guys! Below is the squat challenge calendar for March. For all my tweet-Hearts you make reference to this by hash tagging #TiaSquats. Now before I give you my blessing you know I have to give background information and technique guidelines.A squat for those who may not know is a position in which knees are bent and heels are close to or touching buttocks 
or the back of thighs. Squats are more commonly associated with lower body muscle 
building but in fact it does help with upper body muscle building. Squats done correctly can improve thigh, calf, buttocks,  and, lower abdomen muscles. Some people with knee injuries usually shy away from this form or Exercise but statistics have shown that squats done correctly can improve knee injuries. With that being said YOU HAVE NO EXCUSE NOT TO PARTICIPATE! There are different types of squats that can be done here are four or my favorites! 

• Jump squats http://www.youtube.com/watch?v=eZZc18uX-q8
• kick squats (front side and rear)http://www.youtube.com/watch?v=_v9KBwivy8U
• sumo squats http://www.youtube.com/watch?v=5Hhjben70ok 
• split squat http://www.youtube.com/watch?v=AMfbdugbcL8

Links are attached as instructions 

Remember to always warm up before doing any strenuous physical activity. And stay hydrated also NEVER workout if you have not eaten anything ! 

Welcome !!!

Hey Guys ! 

I am excited for this particular blog post because it is the first of many valuable ones that are to come.

The goal for this blog is to create helpful posts  throwing out 

physical well being tips and goals. Ultimately I want this to be 

an online community, where we motivate each other to be more 

healthy inside out. My name is Lanniel, Im a little short chocolate jamaican :) I love working out im addicted to the whole "healthy lifestyle". My favorite thing to do is dance ill be making some videos for this blog, s. My motivation for starting the blog is because I realized a lot of people were telling me they would have found it so much easier to start and continue working out and maintaining a healthy diet if they had help - a live annotated road map if you may-  The blog is nothing fancy honestly, I promise though that everything will be researched and based off fact not just intuition or gut feeling. That being said please remember to consult a physician before engaging in any physical activity or diet/supplement change. You guys will be able to request posts and suggests ways to make things easier for all of us. Welcome again.