creating a healthy lifestyle for mothers and women everywhere

Saturday, January 26, 2013

Lets Chat Fat.

Today, I want to chat fat.

But first, my workouts today!

At GPP we did the workout “Like Fight”  Which is a workout that is adapted from a Crossfit workout, “Fight Gone Bad.”



I am seriously sore today, after yesterdays workout at GPP, which was 100 pull ups and 100 Body weight Deadlifts. Broken down by 2 rounds of 20-15-10-5 reps. I am telling you my postierior chain is rocked from it. Even my biceps are sensitive to the touch. (I did part butterfly pullups and they end up hitting my biceps a lot more.)

So lets just say the workout today was literally a fight gone bad. I put the work in but probably only around 70% effort. those first thrusters were a great wake up call!

Taught Pump then headed to the treadmill with my friend Melissa, for our first marathon training run. The fog and weather in Utah is still horrible and running outside right now is probably less beneficial for our health due to the crappy air quality. I am actually hoping for some sort of storm that doesn’t involve ice to clear it up.


This is probably a conversation I have weekly. People seem to fear fat. The thought behind is high fat equals weight gain, high cholesterol, etc.

Not true!

Fat as several benefits to ones health.

It can reduce and prevent depression.

Have you ever taken out fat out of your diet? How did you feel? Tired? Sad? Depressed? Irritable?

Fats can actually aid weight loss! Have you ever heard the saying “eat fat to burn fat”?

Adding fat to meals helps satiate you. You are fully longer! It curbs your appetite and you feel great! 

Have you ever done a diet before that leaves you hungry ALL. THE. TIME.

Its true.

Fat can help regulate your hormones.

It protects against memory loss, heart disease, arthritis and joint pain.

What kind of fats should you be eating?

Here are a few that I recommend!



My favorites are,

Coconut Oil


Almond Butter




Those 3 fats are something I have DAILY!

I also have Salmon and Tuna often throughout my week and steam my sweet potatoes and vegetables in a little olive oil!


Fat is great FUEL! It can increase your performance.

One of my favorite athletes eats fat. LOTS of fat. Quality bacon, avocado, eggs, WHOLE milk.



Yea, so about that whole fat makes you fat thing….

Does that change your mind?


Healthy Fats will NOT make you fat! They will make you FIT!

HOW much fat do you need daily?

I try and stick with 30% of my daily intake is fat.

I have found that my body does best on a 40-40-30 deal.

You have to try it. Up your fat intake and try it for awhile!

Keep your calories in mind though.

Fat is higher in calories, so when I recommend to up it, I don’t mean feel free to eat that whole jar of peanut butter in one sitting.

Spread it throughout your meals everyday.

Here is the spread I keep around in my house.


Long time readers, you know I throw spinach in my protein shake sometimes right? Well, guess what?

I throw fat in there too. Either, Flax oil, ground flax seed, chia seeds,almond butter or even AVOCADO sometimes!

How do you keep track?

I use MyFitness pal to track my intake almost everyday. It makes it easy and breaks down your macronutrients for you in a pie chart.


This was yesterday! I don’t hit 40-40-30 everyday but I try to get it right on almost everyday.

One last thing!



I recommend a fish oil pill once or twice a day! I usually take 3 a day!

There are some awesome benefits to this!

Please do not ever cut out fat. You will be one grumpy and depressed individual. Don’t fall for “fat-free” fads.

Don’t fear fat. USE it!

Feel better, be stronger, be healthier.

What is your fat of choice?


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