Fatu Toa Nutrition

14/10/2025

Tracking your meals isn’t about perfection, it’s about awareness. 🌱
Whether it’s snapping a photo, using hand portions, journaling, or tracking macros, each method helps you learn more about your eating habits and build lasting results.

Inside our Nutrition Coaching Program, we’ll guide you through what method fits you, teach you how to use it, and help you stay consistent without the stress.

📲 Sign up today and start building awareness that leads to progress.

25/09/2025

Not sure what to look for on a food label? 👀
Start with the basics: serving size, protein, fiber, sugars, fats, and sodium.

✅ Serving Size : all the numbers are based on this, so if you eat double, you need to double the numbers.
💪 Protein : aim for 15–20g per meal to support muscle and satiety.
⚡ Carbs : check total carbs, but especially look at fiber (3–5g+ per serving is great) and added sugars (keep them low).
🥑 Fats : focus on healthy unsaturated fats, and limit trans fats.
🔥 Calories: gives you the energy breakdown, but quality and balance matter more than the number alone.

08/09/2025

When started nutrition coaching with us, she wanted to track her meals, stay accountable, and get as fit as possible before her first CrossFit competition, .
In just 12 weeks, Fran went from a 50 kg front squat to 100 kg, hit new PRs on cleans, deadlifts, and the clean & jerk, and achieved movements she never imagined wall walks, toes-to-bars, and 60 unbroken DB snatches at RX weights! 💪

Through consistent nutrition, smart fueling around her WODs, and dedication, she’s stronger, energized, and healthier than ever.
This wasn’t just a 3-month fix , it’s a lifelong investment in her health and performance.

So proud of you, Fran! 🙌

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