Category: Nutrition


I know you’ve heard it time and time again… fats are bad, they are the enemy, and fats are the reason that you can’t lose weight. Right?… WRONG!


What Are Considered Fats?

Fats, are made up of “fatty acids” or “lipids” which when joined together form triglycerides. Triglycerides are the major form of fat found in foods, and the major storage form of fat found in the body.

Fats can be separated into two categories, saturated fats and unsaturated fats.

Saturated Fats are generally solid at room temperature. They are found in animal products and tropical oils.

Unsaturated Fats are found in plant foods and oils, and can be further categorized into monounsaturated fats and polyunsaturated fats.

Monounsaturated Fats are in food sources such as olive oil, canola oil, almonds, and avocados.

Polyunsaturated Fats are in most vegetable and fish oils.

“Having adequate amounts of healthy fat in your diet in necessary to support metabolism, hormone production, the absorption of nutrients, and many more important body functions.”

Why do we need fats?

Fats play several essential roles in our bodies, one of which includes serving as an energy source through a wide range of exercise intensities. Fats also help individuals maintain body temperature, protect organs, deliver and absorb fat-soluble vitamins, enhance the taste and texture of foods, and improve satiety of meals and snacks.

What are considered “bad” fats and how can they affect you?

With the exception of some naturally occurring trans fats, the majority of trans fats or hydrogenated fats are chemically engineered, taking a naturally soft or liquid unsaturated fat and making it solid. This is done mostly to improve the shelf life of food products and to also improve the texture or taste of certain foods. “Hydrogenating” fats are also used to help prevent the oils from separating from other ingredients in a product. Let’s take natural and regular peanut butter for example.

Natural peanut butter needs to be stirred because the oil separates from the crushed nuts.

Regular peanut butter does not need to be stirred because the hydrogenation process prevents the oil from separating form the nuts.

This is great for big companies because it helps to improve the earnings of that company.

Trans fats are commonly found in margarine, french-fries, potato chips, fried foods, store bought crackers and cookies, and several other processed foods. They are very dense and pack into the cell membrane tightly, ultimately leading to complications such as heart disease, cancer, high cholesterol, lymphoma, and Alzheimer’s disease.

Saturated fats can often times get a bad rap, which is why some say that FATS ARE BAD. When saturated fats are consumed in excessive amounts imbalanced to unsaturated fats, it can lead to cardiovascular disease, diabetes, stroke, or cancer.

What are “good” fats?

Good fats, or healthy fats, are natural and found in whole food sources and certain oils. Having adequate amounts of healthy fat in your diet in necessary to support metabolism, hormone production, the absorption of nutrients, and many more important body functions. Healthy fats have also been proven to improve body composition, alleviate depression, help protect against heart disease, and also preserve eye health.

Fats and you.

All in all, a diet with limited to no intake of bad, processed fats and a good balance of healthy fats is critical for optimal health and performance. If you’re not able to consume an adequate amount of fat in your diet, ask your doctor for recommendations on dietary supplements.

Fitness On The Fly

By Coach K

Hey Fitbugs! Something we all struggle with is maintaining our fitness while traveling.  Whether it’s for pleasure or business, working out while on the road seems difficult and keeping your diet on point seems nearly impossible.  If you’re lucky enough, your hotel will have a closet sized room they dare to call a “fitness facility” that will be comprised of a treadmill, a bench, and a few dumbbells.  Being thrown off your routine and out of your kitchen when traveling can be devastating to your fitness goals, but it doesn’t have to mean your last few weeks or months will be in vein.  Below are some quick tips for preparing for your trip:
  • Do a little research. Search for a gym close to your hotel and see if they offer temporary memberships or guest passes.
  • Pack a good pair of running sneakers and look for some good scenic routes.
  • Since you’re already out of your routine, try something new! If you don’t ever do Yoga, look for a place nearby and drop into a class or better yet, pop open a good youtube channel.  Breaking up your routine with new workouts and fitness routines will help shock your body and get over any plateaus physically and mentally. 
  • Invest in resistance bands.
When you NEED to get in a lift, I have found these closet sized fitness facilities actually do house all you need to get in a decent workout. 

Leg day?

Grab some dumbbells and put together a squat/lunge routine, finishing up with incline sprints on the treadmill.  If you aren’t ready for unassisted squats, keep the weight light (or lose the weight) and use the bench as a guide: squat until you feel the bench lightly beneath you, then rise up.  

Chest day?

A bench and some dumbbells is all you need to get in a great chest workout.  And let’s not forget the best piece of equipment you already brought with you.  YOURSELF.  Body weight exercises are great at building functional movements.  These movements are the cornerstones for more complex movements and strong living. And if you did happen to invest in those resistance bands, even better!

Need to eat healthy?

Okay, so you won’t be able to hop into your kitchen and do your normal meal prep and if you’re on vacation you probably also want to enjoy yourself a bit.  A good way to keep on your health kick is to plan ahead.  Pack some healthy snacks that will keep you full in between meals so you won’t splurge too badly.  You should also pack a water bottle and bring it wherever you go.  Another simple trick, be sure to choose a protein at every meal and ask for sauces on the side.  While it’s safe to say the chicken you choose at the resort restaurant for dinner is likely not prepared for the “clean eater”, chicken is still chicken and your body will be thankful for the protein.     

Hola Fit Fam!

Getting healthy and losing weight can be extremely overwhelming when just starting off.

Once someone decides they want to lose weight and change their lifestyle, what is the first step?  Many people walk into the closest gym and sign up with, or rather are sold, a personal trainer.  I know because I was one of those people.  The sales people at the gym told me “this is our best trainer” and a few minutes later I was signing my name on the dotted line.

 To make a long story short, I was soon disappointed with the lack of dedication this trainer had in my journey, their lack of knowledge, and my lack of results. This only made my goals seem more distant as I wondered if they were even attainable.

After deciding you want to overhaul your life and make healthy changes, the best place to start is your kitchen. There is a fundamental law of human nutrition and it goes like this:

If a food is in your possession or residence, then you will eventually consume it.

If you open your fridge and cabinets and see chocolates, pastas, and processed food, throw it all away.  If you’re one of those people who think they are doing a pretty good job at stacking their fridge with healthy foods, open your fridge and really take an honest look.  If you believe you are eating healthy, but are not seeing the results you want, chances are you aren’t.  And that’s okay, we can fix this!  If you open your fridge or cabinets and see ice cream, frozen breakfast goods, juices, chips, fruit bars or granola bars, or cereal, it’s time to do a kitchen overhaul.  You can spend as much time sweating in the gym as you want, but a bad diet will only sabotage your efforts.

Your kitchen should be filled with color and fresh ingredients.

If you aren’t ready to toss the existing contents of your fridge and cabinets, then you may need to take a moment and be honest with yourself about your commitment to this journey.  This doesn’t mean you will never again be able to enjoy your favorite indulgent.  This just means by and large, you will be making healthier food choices.  The weightloss and fitness journey is far more mental than it is physical.

You need dedication and mental toughness to reach your goals.  Throwing away your old habits is the very much integral first step in this process.  Once you have prepared yourself and your kitchen for the journey ahead, I would recommend doing a little bit of research to find the best coach and/or program for you.  Carefully decide what factors are important to you.  Are you busy and prefer doing things on your own time? If so, you may want to explore online training.  Or do you need a scheduled time and organized days to meet with a trainer?  Whatever you choose, take one step at a time.

Are you ready to take the next step in your fitness journey?

Sign up for your FREE 7-DAY TRIAL of one of the most successful weight loss programs available!

*An ELITE COACH will contact you within 48 hours

What is a KETO diet?

The Keto Diet – or High Fat, Low Carb Diet – was originally used to treat the symptoms of pediatric epilepsy due to the restriction of glucose as a fuel source to the brain. It has since been adopted in pop culture as a fat loss agent.

How Does It Work?

The ketogenic diet works by putting your body into a state of ketosis. Ketosis is a normal metabolic process, something your body does to keep working. When it doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones. Ketones are substances that are made when the body breaks down fat for energy. 

The ketogenic meal shoots for near-zero carbs. Most estimates suggest around 10-15 grams of carbs a day. To give you an idea of what this looks like, that’s about one fist-sized portion of cooked carrots, or about 10-15 grapes. For the whole day.

The ketogenic meal, on the other hand, is high fat — even up to 90 percent of total energy intake.

Should I Go Keto?

If you’re a “regular person” who just wants to be healthy and fit:

Enjoy reading about ketosis if you like. Try it, if you’re curious. But you can be perfectly fit, lean, and healthy without it.
Don’t believe everything you read on the internet. (Except this article, of course.) Remember that the plural of “personal anecdote” is not “scientific data”. Be a critical reader and consumer.

If you’re an athlete:

Know your body and the demands of your sport. Unless you’re an ultra-endurance athlete, becoming fat-adapted or adopting a ketogenic diet probably won’t improve your performance.
Don’t add stress. Training is a good stress, but still a stressor. Fasting and restricting energy (i.e. calories) or a particular nutrient are also stressors. Stress adds up. Don’t add nutritional stress from a stringent diet to the mix, particularly if you’re female.
Make meeting your nutritional needs your priority. If you’re active, you need more fuel and nutrients than the average person. Rather than taking stuff out of your diet, look for where you can add good stuff in: protein, vitamins, minerals, fiber, fatty acids, phytonutrients, water, etc. from whole, minimally processed foods.