Fatu Toa Nutrition

20/08/2025

20/08/2025

So proud of our nutrition clients who competed in the Toa over the weekend 🏆🔥

Watching you put in the hard work on the competition floor is a reminder that performance starts long before the event, it starts with fueling your body the right way.

Special shoutout to and for making the podium in their divisions 👏🔥
Nutrition is the foundation. Training builds on it. Effort brings it all together. 👊
Ready to fuel your training and take your performance to the next level ? Nutrition coaching starts here 📍
DM us or click on the link in our bio 🔗

01/07/2025

Larry came in with two goals: body recomposition (lose fat, build muscle) and better performance in CrossFit.

We started simple, getting enough protein to support training and recovery. Then we built on that with solid habits like adding more veggies and fueling with better carbs.

What really drove his progress was accountability and consistency.
Larry showed up, tracked his food, checked in weekly, and it has paid off.

Proud of the work he’s put in. Let’s go, 🔥

👉 Ready to dial in your nutrition and see real progress? Message us to get started with coaching

30/05/2025

Throwback to last week’s nutrition workshop! 📸🍽️
We covered fueling, prepping, and building habits that actually stick.Big fa’afetai to everyone who came through 🙏

We offer workshops for teams, workplaces, or groups—customized to your goals and topics.

21/05/2025

“I want to lose weight.”
A common goal , but often not the real reason we start.

When you go deeper, you uncover the motivation that actually keeps you going when things get hard.

It’s not just about a number.

💭 Take 2 minutes today to ask yourself:
What’s really driving my goal?
That’s where the real change begins.

14/04/2025

“Eat Protein at Every Meal”
Protein keeps you fuller for longer, supports recovery, and helps you build or maintain muscle , all key for feeling and performing your best.

👉 A simple starting habit: aim for one palm-sized portion of protein at every meal.

That’s about 20–30g depending on your hand size . What type of protein ? think chicken, eggs, Greek yogurt, tofu, tuna, or lean beef.

Most people think they need a massive overhaul to improve their nutrition, but small, consistent habits like this one are what actually move the needle.

💬 In our nutrition coaching, we focus on building habits that fit into your life , so changes stick long-term.
Start with protein, and the rest gets easier.

📩 DM us to learn more or join the next intake 😊

10/02/2025

All about creatine 🎉
Creatine is one of the most researched and effective supplements ever. Swipe to find out more 🙏

Check out for a tasty way and efficient way to get your creatine in 🎉

03/09/2024

23/06/2024

Our next client intake for Nutrition Coaching starts on 1st July! Spots are limited, so don’t miss out! 🌟

Sign up now via the link in our bio and start your journey to better nutrition and better performance! 🏋️‍♂️🏋️‍♀️

19/06/2024

Check out our handy cheat sheet to see just how easy it is to hit your protein goals with delicious and nutritious options! 🥩🍳🫘

🔜 Next Nutrition Coaching Intake starts on the 1st of July! Whether you’re looking to optimize your performance or simply improve your daily nutrition, we’ve got you covered. Sign up online or in person at CrossFit Fatu Toa. Let’s fuel those gains together! 🚀

30/05/2024

Protein is essential for muscle repair, enzyme production, and immune health. Here’s how to navigate the protein continuum to meet your needs:

Complete Proteins: These contain all 9 essential amino acids your body needs.

Animal Sources: Chicken, turkey, beef, pork, fish (salmon, tuna), dairy (milk, cheese, yogurt), eggs
Plant Sources: Quinoa, soy products (tofu, tempeh), buckwheat
Combining Incomplete Proteins: Pair different plant-based proteins to form complete proteins.

Examples: Beans & rice, hummus & whole wheat bread, peanut butter & whole grain bread
Processed Meats to Limit: Sausages, hot dogs, bacon due to unhealthy fats and sodium.

Beneficial Processed Options:

Whey & Casein Protein Powders: Great for quick, complete proteins and post-workout recovery.
Plant-Based Protein Powders: Good for those avoiding dairy; look for blends that create a complete amino acid profile.