Welcome,

Fill out this short questionnaire to generate a meal plan specific to you!

Based off your TDEE

Taking into consideration your lifestyle habits we are able to calculate your TDEE to adjust your nutrition to your specific goals

Weekly Shopping List

We create a weekly shopping list so you don't have to think in the grocery store! Only buy what you need and save $$$$

Personalized Preferences

We all like different foods. You tell us what you enjoy and we make these foods fit your meal plan

FIRST THINGS FIRST...

NO FOOD is inherently good or bad

Let’s be careful of how we talk about food and the connotation around it. There are more nutrient dense foods. Vegetables, fruits, protein, healthy fats. There are less nutrient dense foods. Baked goods, fried foods, chips, candy

Yes, there is room for both!

MACRONUTRIENTS (MACROS)

Protein

Chicken, turkey, eggs, ground meat, seafood, steak

The body uses protein to build and repair muscles, but it also uses it to make enzymes, hormones, and other body chemicals

Carbs

Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity.

Carb quality is important - rice/potatoes vs cookies/chips

Fats

Improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

Fat quality is important - unsaturated (plants, nuts, seeds) / saturated (cheese, ice cream) and trans fats (donuts, cakes, chips)

Testimonials

Pat Moloney

HEWFit has provided the workouts, support and nutrition advice I needed to bring my fitness to the next level. The coaches are knowledgeable and always available to help with anything from technical movement issues to recipes for good nutrition balance. The gym is full of friendly, supportive people, creating a fun dynamic that makes Hard Work outs easy and fun!

Cristi Heck

Best. Gym. EVER! Run, don’t walk, and join HEW now. Your health, your attitude, your family and coworkers will thank you.

Christian Echavarria

Fantastic atmosphere, and amazing team of coaches, who motivate you to your greatest potential!!

Pumpkin Spice Donuts

Health and Fitness

October 24, 2023•1 min read

Pumpkin Spice and Everything Nice... enjoy the taste of fall

These protein rich Pumpkin donuts are sure to be a holiday hit. Treat yourself to a taste of fall Made with 1st Phorm's Level-1 protein you can indulge without the guilt!

1. Ingredients

1st Phorm Level-1 Pumpkin Spice Protein Powder
1 cup Almond Milk
Coconut Oil
Baking Powder
Sea Salt to taste
2 Eggs

2. Instructions

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