Our belief at fitcrew is Eat real food and educate yourself!

For all the bodies that came without an instruction manual, we will help educate you. Learning to read and understand labels, as well as what Macros are and why they are important, are the first steps to a sustainable way of eating. Nutrition is such a big factor in body transformation so we provide our clients with the knowledge tools and support they need to succeed. In order to make excellent food choices, we coach you on metabolism, fasting, hydration, insulin, cortisol and much more. 

There is no magic pill, there is no quick fix, remember what you eat in public you will wear in public so take car of your body, it is the only place you have to live. 

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Knowledge 

  • Macros: protein, fat, carbohydrates
  • Protein: 
    • meats, eggs, nuts & seeds 
  • Fats:
    • avocado, olive oil, and from the meats, nuts & seeds you eat
  • Carbohydrates:
    • Simple - cakes, cookies, chips
      • (The Garbage)
    • Complex - fruits, sweet potatoes, grains
      • (Quicker Burning than fibrous carbs)
    • Fibrous - broccoli, leafy greens
      • (Slowest burning fuel)
  • Hydration: one ounce for every pound you weigh when you exercise!
  • Your body is the mirror of your nutrition habits!
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Recipes

Turkey Black Bean Burger/Hash

Ingredients:

  • 1 diced Avocado
  • 1 chopped Zucchini 
  • chopped Jalapeños (to taste)
  • 1 can Black Beans
  • 1 lb. ground Turkey

Directions:

  • Mix all ingredients together
  • Form into patties or spread on broiler pan 
  • Broil 5 min 
  • Flip burger or turn pan
  • Broil again until inside is fully cooked (5-7min)
  • Enjoy!
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Tuscan Tuna or Chicken Salad

Ingredients:

  • 4 cups of Leafy Greens
  • 1 cup grape or Cherry Tomatoes, halved
  • 1/2 cup thinly sliced Onion
  • 1 Lemon
  • 1 - 15 oz. can Cannelloni Beans
  • Canned Tuna or Chopped Grilled Chicken

Directions: (10 min.)

  • Remove the zest and squeeze juice from lemon.
  • In a bowl combine cannellini beans, tuna or chicken and red onion.
  • Add lemon zest and juice, leafy greens and tomatoes.
  • Toss to combine.
  • Season to taste with salt and pepper.

Nutrition per serving:

  • 181 calories
  • 4g fat, 31mg chol., 544mg sodium, 16g carbs, 6g fiber,  2g sugar, 22g protein