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Each of these twice-a-month emails contain motivating health and fitness tips, recipes and articles that cover:


  • Tips on managing Stress
  • Ways to stay motivated
  • The benefits of resistance training
  • How to improve your metabolism
  • Learn why "conventional" diets fail
  • How to target stubborn fat areas
  • Healthy and tasty recipes
  • What muscle soreness really means
  • Learn how exercise affects your mood
  • How to choose the right health club
  • Weight loss and diet myths revealed
  • Flexibility, how and when to stretch
  • How to build personal motivation
  • How to conquer procrastination

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This Month In Diet
  • Eat Clean, Get Lean
    The clean eating trend is a movement away from dependence on processed foods and a renewed focus on eating whole or “real” foods that are as close to their original forms as possible. So, when is a food considered processed, what's so bad about processed foods, and how can you adopt a cleaner diet? Read this article to find out. Read >>
  • Meatless Meals
    It can be a great source of iron, protein, and nutrients, but for a variety of reasons many people choose to reduce the amount of meat in their diet. Maybe it's the saturated fats, the cholesterol, the high cost, the thought of animal cruelty, or the risk of cancer associated with processed meats. Whatever your reasons for wanting to cut back on meat, you may find it challenging if meat has always been your go-to main course. Challenging, but not impossible. Read >>
  • Eat More Fat
    We now know there are good fats and bad fats. Healthy fats are used by your body to absorb vital nutrients, protect against heart disease, prevent belly fat, boost your immune system, improve brain function, and keep your nervous system running smoothly. They're also a weapon in your fight against weight gain. You just need to eat the right ones. Read >>
  • Perfect Pairs
    Did you know it's not just how much you eat or what you eat that helps you lose weight but also what foods you eat together? Nutrients work in collaboration and need each other to do their jobs. For example, vitamin C is needed for your body to better absorb iron from your food. Pairing certain foods has been shown to not only aid in absorption of vitamins and minerals but in burning fat, curbing your appetite, and helping you eat less overall. Read >>
Health and Fitness News

Eat More Fat

Say what? Yes, there are the fatty foods you should be eating.

Believing the misconception that all fats are bad for you, for years the health industry advised that people wanting to lose weight should avoid eating foods high in fat. But that’s all changed.

We now know there are good fats and bad fats. Healthy fats are used by your body to absorb vital nutrients, protect against heart disease, prevent belly fat, boost your immune system, improve brain function, and keep your nervous system running smoothly. They're also a weapon in your fight against weight gain. When you eat healthy fatty foods, you're not filling up on carbs, they help your body burn calories more efficiently, and they help fill you up so you're not as hungry all the time. It's the bad fats like trans and saturated fats that put you at risk for heart disease, raise your cholesterol, and pile on the pounds.

As you make your grocery run this week, plan to purchase the following high-fat foods for good health and weight loss.

Omega-3 fatty acids are essential nutrients that we must get from our diets because our bodies cannot make them; they are crucial for early brain development, and there is much evidence that they promote cardiovascular health and cognitive function. - Joel Fuhrman

Fatty Fish

Fish that contain more than five percent fat are known as fatty fish. Much of the fat found in these fish is omega-3 fatty acids, a fat that's essential for brain health and is known to fight inflammation, heart disease, and depression. These fish are also great sources of protein, iron, and all kinds of vitamins and minerals. Examples of fatty fish include salmon, herring, sardines, anchovies, trout, and mackerel. Make it your goal to eat fatty fish at least once a week.


You may not guess it, but an avocado is a fruit. And it's one of the healthiest fruits out there. While most fruits are high in carbs, avocados are rich in healthy fats. This green fruit is loaded with oleic acid, a type of monounsaturated fat that lowers triglycerides and LDL (bad) cholesterol. It's also high in potassium and fiber. You may think you'll gain weight by eating avocado, but people who frequently enjoy them typically weigh less than those who don't, so go ahead and indulge in some guacamole!


Even though eggs, especially the yolk, have gotten a bad rap due to their high amount of cholesterol and fat, research shows the cholesterol doesn't have an impact on most people's blood cholesterol levels. In fact, an egg or two for breakfast is one of the healthiest options out there. Loaded with nearly every type of vitamin and mineral, eggs are also high in protein, another valuable weapon in the fight against weight gain.

Dark Chocolate

Who said all sweets are bad for you? Dark chocolate is both delicious and healthy. Rich in fiber, iron, copper, magnesium, manganese, and powerful antioxidants that improve brain function and protect from disease, dark chocolate is super high in fats that work to protect your heart, lower blood pressure, and reduce bad cholesterol. So don't feel guilty enjoying a small chunk of quality dark chocolate each day. Feel healthy!


Another high-fat nutritional powerhouse food are nuts. Packed with unsaturated fatty acids, amino acids, vitamins, and minerals, nuts are known to provide great heart health benefits. People who enjoy a daily snack of nuts have a lower risk of heart disease, stroke, type 2 diabetes, and obesity. Take your pick of walnuts, hazelnuts, almonds, or peanuts. Just be careful to avoid the kinds with added sugars, glazes, and oils.