3/16 Jusfrute drive, West Gosford  P: 0409 718 153


nutrition picsFood to nourish, food to fuel, food to live the life you deserve.

Here at BTS CrossFit, we believe in a diet filled to the brim with: non-starchy vegetables, enough lean, high quality protein to sustain activities and encourage muscle repair, good quality omega 3 filled fats, some fruits, nuts and seeds.

Eating from clean sources, drinking plenty of water and eating regularly to sustain energy levels helps us to maintain a high performance in the gym but also keeps us feeling satisfied and not sluggish for life.

Take a moment to look around you. Everywhere, there are people in a state of semi-wellness. Some have blemished skin or glassy eyes, some are overweight, many have dark circles under their eyes and all of them look beyond their years. Some of them are even fighting a battle to save their lives.

Imagine if it didn’t have to be that way. Imagine if you had someone to help you make the right choices every step of the way. Imagine if you had someone to help you improve your health and vitality – reclaim your life. Imagine if, through food, you could reduce your inflammation, reduce your disease, improve your mental state and start your journey to a state of wellness!

Every day, every moment is an opportunity to erase the past and move forward to a healthier, brighter future.


Cauliflower Fried Rice

This is always a winner in our household, it has the kids fooled which sometimes is very hard to do. It feels like your eating takeaway but a cleaner and a awesome way to boots your vegetable intake.

Serves 1

2-3 cups of cauliflower Rice * in a food processor whiz raw cauliflower

1 tb sp coconut oil

½ chopped carrot

1 tb sp green onion chopped

1 garlic clove minced

1 tsp minced ginger

½ brown onion diced

2 eggs

Coconut aminos to taste

Sea salt to taste

½ zucchini diced


In a large pan, melt the oil and sauté the garlic, ginger and brown onion. Add other vegetables and a splash of water to prevent then them sticking, cook for 5 minutes. Add green onion and eggs which will cook really fast.

Add cauliflower rice and coconut aminos, salt and pepper. Heat through and adjust the seasonings.

Posted in Nutrition

Crossfit Journal

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