Nutrition Coaching.

Motivation is what got you started. Habit is what keeps you going!

Friendship. Happiness. Health

Nutrition Coaching

Welcome to Hotova CrossFit’s Nutrition section ! You ’ve probably heard the old adage “ You can’t out exercise a bad diet.” Well, it’s true! Nutrition is the foundation of the fitness piramid and our health. it helps regulate hormones, diestion, energy levels, and our overall mood. We need to be aware of everything that we are putting into our bodies and understand the purpose behind it. Are our food choices fueling us? Our hurting us? These are all important questions to ask yourself.

Determining Your Baseline

At Hotova Cross Fit we use an In Body 270 Scanner to determine your baseline and track your progress. It will break down your body fat and skeletal muscle percentages for us. It will then track and graph your results month over month.


Click Here for Free Nutrition Consultation

Tracking Your Progress

We recommend tracking more than just your body weight, at Hotova Cross Fit we take monthly physical measurements in addition to In Body scans. The scans are a window in to the make up of your body and helps us determine how to customize your meal plan.


Click Here for Free Nutrition Consultation

Determining Your Baseline

At Hotova Cross Fit we use an In Body 270 Scanner to determine your baseline and track your progress. It will break down your body fat and skeletal muscle percentages for us. It will then track and graph your results month over month.


Click Here for Free Nutrition Consultation

Tracking Your Progress

We recommend tracking more than just your body weight, at Hotova Cross Fit we take monthly physical measurements in addition to In Body scans. The scans are a window in to the make up of your body and helps us determine how to customize your meal plan.


Click Here for Free Nutrition Consultation

Have a Plan

Nutrition Tips

We, the Hotova CrossFit team, like to be always in help to our customers. So here are 5 kitchen tools that tou need to have and use when preparing your meal, and 4 tips that will keep you on the track.

5 Kitchen Tools That You Need

  • Crockpot or instand pot
  • 3 Compartment Containers
  • Muffin Tins
  • Water Bottle preferably with a straw (you drink more/faster)
  • Rice Cooker (it cooks more than rice!)

4 Tips to Keep You on Track

  • Pick 1 day a week to meal prep
  • Aim to eat within 1 hour of waking and every 3 hours after that
  • Drink LOTS of water (at least 80 ozs)
  • Balance your meals including proteins, carbs, and healthy fats in every meal + snack
Friendship. Happiness. Health

Know Your Macros

All 3 macronutrients are essential. We are not afraid to eat any of them and in fact we encourage you to incorporate all 3 in every meal and snack! Doing so helps keep you full and satisfied.

Carbohydrates

  • The bodies main source of energy
  • Spares protein from being used as energy and aids in the breakdown of fat
  • Stick with low sugar (less than 4g) high fiber (more than 3g) minimally processed options
  • Eat a variety of fruits, vegetables and whole grains

Protein

  • Keeps us full and satisfied and stokes our metabolic fire
  • Helps us to maintain and build lean muscle
  • Sources: Chicken, Fish, Cottage Cheese, Egg Whites, Oikos Triple Zero Greek Yogurt

Fat

  • Helps keep us full and satisfied for hours
  • Fat is a buffer to carb absorption, when we have carbs alone our blood sugar spikes too quickly then crashes too quickly
  • Is used as an energy source
  • Sources in moderation: avocado, grass-fed butter, nuts, nut butters, seeds, olive oil, coconut oil

The Plate Method

Using the plate method is the simplest way to tackle eating out or even eating at home in order to create a healthy balanced meal. Fill 1 / 2 your plate with vegetables,  1 / 4 plate with a lean protein, and 1 / 4  plate with a starch. Add a little grass-fed butter for a healthy fat option!


Click Here for Free Nutrition Consultation

Tracking Your Food

We recommend tracking  your food on My Fitness Pal. It familiarizes you with serving sizes and portions, and shows you exactly what you’re putting into your body. You can set calorie, protein, carbohydrate, and fat gram goals. Or we can set those for you when you sign up for a Custom Nutrition Plan


Click Here for Free Nutrition Consultation

The Plate Method

Using the plate method is the simplest way to tackle eating out or even eating at home in order to create a healthy balanced meal. Fill 1 / 2 your plate with vegetables,  1 / 4 plate with a lean protein, and 1 / 4  plate with a starch. Add a little grass-fed butter for a healthy fat option!


Click Here for Free Nutrition Consultation

Tracking Your Food

We recommend tracking  your food on My Fitness Pal. It familiarizes you with serving sizes and portions, and shows you exactly what you’re putting into your body. You can set calorie, protein, carbohydrate, and fat gram goals. Or we can set those for you when you sign up for a Custom Nutrition Plan


Click Here for Free Nutrition Consultation

Hotova Fitness & Health

Why Try Hotova Nutrition

Proven Record of Success

Stop wasting your time with FAD diets, let the nutrition experts lead you in the right direction to help you achieve your health and fitness goals.

Made by Dieticians

We empowers clients to make lifestyle changes. We provides health coaching through diet and exercise to help her clients meet their goals.

Accountability

Different packages are available based on the client’s needs. You have the option of doing on-going coaching to ensure accountability in order to help you stay on track!

If you want to get into the best shape of your life and be a part of a community of like-minded people, reach out today.