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Avenger Fitness Healthy Tip of the Week – June 21st, 2017

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Macros-Friendly Bread Pudding!

bread pudding

This week’s “tip of the week” is a contribution by Avenger Fitness client and avid macros client Tray (follow Tray in Instagram).  In wanting to “have his cake and eat it too,” Tray cleverly modified a traditional bread pudding recipe from The Pioneer Woman to create a tasty AND healthy recipe with a fraction of the macros!


The directions are super simple:
1. Cube bread and set aside.
2. Beat together eggs, butter, vanilla, and milk.
3. Add sugar and mix until fully dissolved.
4. Layer bread cubes in baking dish and top with liquid mixture. Make sure all bread pieces are fully saturated.
5. Bake at 325 degrees for 55-70 minutes until the top layer of the bread is golden brown. Let it fully cool in the refrigerator for several hours so it thickens a bit.

Below are the macros per serving (serving size = 100 grams)



Avenger Fitness Healthy Tip of the Week – June 14th, 2017

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Post-Workout Juicing and Maximizing MICRO-Nutrient Uptake


It is quite widely known and accepted (in both health/nutrition as well as medical circles) the amazing benefits of fresh vegetable juicing.  Even the esteemed Mayo clinic discusses the power of whole foods with patients as part of its integrative medicine approach, particularly with patients battling cancer.  (click here for some good basic info on juicing from the Mayo Clinic)

Juicing provides an additional vehicle for getting a blast of MICRO-nutrients (essential vitamins and minerals) into your system without potentially bloating levels of fiber, particularly from those vegetables likely not consumed regularly.  And its liquid state gets these nutrients into the body quickly with maximal absorption.  An ideal time for this boost is post-workout!  Try this tasty, macros-friendly green juice option called “Mean Green.”  Recipe and Macros Tracking info below…

Consuming a serving (around 30 oz) of this along-side a protein source is a phenomenal post-workout and recovery meal option.  We slug one of these very juices daily.  Try it every day for a month…you’ll be surprised how much better your feel and you’ll likely notice a difference in energy and even skin tone!

mean green

Avenger Fitness Healthy Tip of the Week – June 7th, 2017

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We recently discovered a great new and nutritious carb source to help fill one’s carbohydrate Macros bucket: organic purple SWEET potatoes!  These suckers are tasty, nutrient dense, and offer some carb variety and may be purchased at your local Sprouts or Whole Foods markets…

purple potatoes

Here’s a quick and easy preparation guide:

1.) Heat oven to 375 degrees.

2.) Clean potatoes with a food brush under hot water.  Give a spray of veggie wash (or lemon juice) to clean any bacteria off the skins.

3.) With a sharp knife, poke 6-8 small insertions in the potato.

4.) Wrap each potato in aluminum foil and place in the heated oven.

5.) Cook for 90-120 min then enjoy with some Brummel & Brown Greek Yogurt Butter and cinnamon. Both are Macros friendly!

Note: The cooked potatoes may be made up in advance, cooled, and placed in the refrigerator for enjoyment up to 6 days from a food-safety standpoint.  Re-heat either in the microwave or, better yet, slice up the cooled potato, place on an oven-safe plate, and place under the oven broiler for a few minutes to warm and crisp up! Enjoy again!


Why is tracking MACROS imperative to body composition change?

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my fitness pal

“Abs are made in the kitchen.” “You cannot outrun a bad diet.” Do these phrases sound familiar? Hopefully they do, because they are one hundred percent correct!  Exercise and physical activity are definitely necessary to maintain good health. It is your nutrition though, that trumps all when it comes to your body composition and how well you function. You can probably understand why we know that flexible dieting/nutrition (i.e. “tracking macros”) is essential for sustained weight loss and the increase of lean muscle mass. In order to decrease body fat you must create a calorie deficit. Simply put, you have to burn more calories than you eat. Well then, I can just do tons of cardio and move around a lot and I will lose weight, right? Wrong! It has been shown that marathon runners burn 2,600 calories during their 26-mile endeavor. Good luck trying to do that every single day when a pound of fat comprised of 3,500 calories! Tracking your macros and setting proper macro-nutrient ranges so that you are eating just the right amount of food is absolutely essential. The goal is not to eat so little that you slow down your metabolism and create even more health issues. The trick is to eat just the right amount!  And enjoy what your eating; thus the benefits of flexible nutrition!

What is Macros Dieting and WHY should I care?

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Macros diet, also known as Flexible Dieting, or Flexible Nutrition, is all about balancing the right amounts of your three main food-energy sources: Proteins, Carbohydrates, and Fats.

Whereas traditional “diets” are restrictive, meaning they tell you what NOT to eat (their language is “You CAN’T have”), Flexible Nutrition allows you to enjoy All kinds of foods, yes… including all your favorites, as long as it fits into your Macro Nutrient daily needs.

So, rather than telling you “don’t have that Oreo cookie! That’s bad, you can’t have that.” Flexible Nutrition says: “Yes, you CAN have that Oreo, because you’ve accounted in your daily Macros for 3 Oreos, so eat ‘em, baby!”


As with everything in life, balance is key. We recommend a 90/10 approach, where 90% of your food intake is from whole foods (solid protein sources, vegetables, fruits, whole grains, etc.), and 10% may come from “fun” foods such as the Oreo example.

The beauty of Flexible Nutrition (following Macros) is that it offers a realistic plan that conforms to your food interests, versus a fad diet that is unrealistic to adhere to over the long haul. Consequently, individuals that follow Macros and Flexible Nutrition tend to get much better body composition results that are sustainable, compared with those who “diet” or count calories.