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Heather Vanacour Nutrition & Fitness

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Heather Vanacour Nutrition & Fitness

Personal Nutrition & Fitness Coaching. Helping you live your best life one healthy habit at a time.

03/30/2022

😝❗On a scale of 1-10, how stressed are you today?👇👇

03/29/2022

Check it out! This is a great opportunity to set up a success plan to reach your goals!

03/28/2022

💡Pay very close attention to which voice you’re listening to in your head.

03/26/2022

😋These cinnamon-sweet orange slices make a great topper for plain Greek yogurt, cottage cheese, or a smoothie bowl.

🍊Cinnamon Orange Slices
(serves 1)

1 orange
1 tsp orange juice
1 tsp lemon juice
1 tsp maple syrup
Sprinkle of ground cinnamon

Remove the rind and white pith from the orange, and cut into slices. Place on a small plate.

In a small bowl, whisk together the remaining ingredients, and pour it over the orange slices. Let sit for a couple of minutes and enjoy!

03/25/2022

❓MYTH OR FACT ❓

🤔Chocolate milk is a great post-workout recovery drink.
🙈🙉🙊
🔥FACT 🔥

You’re welcome! :-)

Low-fat chocolate milk has long been recommended as a simple (and delicious!) source of the nutrients that can help your body recover from workouts.

The caveat: it has to be dairy milk, which appears to have the optimal ratio of protein vs. carbs to help your body optimize recovery.

A review of various studies into chocolate milk’s effect on workout recovery found that it had “either similar or superior results when compared to placebo or other recovery drinks.”

Plus, it tastes great! NOTE: for most people, 1 cup (240 ml) is plenty.

Ever drink chocolate milk after your workouts? ⬇️⬇️⬇️

03/24/2022

❤️What’s ONE THING you're doing for fun this week? Call me crazy but I find my workouts to be my fun for the day! Great stress relief and all the fun!!!

03/23/2022

❓Which should I do first: strength training exercises or cardio?

💪🏻🏃‍♂️This is a hot fitness topic and the answer depends on a few different things, but the quick response is …

STRENGTH TRAINING.

💪🏻That’s because strength training requires more anaerobic effort – aka quick, powerful bursts of energy.

Doing strength training first means you’ll have more energy to perform them properly and safely… giving you better results from your efforts.

🏃‍♂️Cardio, meanwhile, requires more aerobic effort – aka moderate, sustained energy, that isn’t as taxing on your system.

But the real-life answer comes down to your goals & personal preference.

👉If you like doing cardio first, then that’s A-OK. Do it first. The most important thing is that you actually WORK OUT!

If your lookig for help getting the most out of your workouts, shoot me a DM,a nd lets get you on schedule!

03/22/2022

MY GOALS USED TO FEEL TOO BIG.

Confession: I’d start each new year with a list of major goals I wanted to crush …

… but then just a few months later, they seemed like a distant memory.

They felt like too much work … too much stress … just “too much” in general!

There’s actually a name for these huge goals: BHAGs, aka “Big, Hairy, Audacious Goals.”

You know the goals I’m talking about – workout 6 days a week, loose X pounds in X Weeks, organize the house, and the list goes on.....

Fact: I still love BHAGs. But now I know how to actually make them happen.

The good thing about BHAGs is they push you out of your comfort zone.

But the bad thing: Sometimes we actually NEED a little break. You can’t be “all go” all of the time.

This is why I now use “SPRINT” goals.

It’s actually fun. I see how much I can accomplish in 30, 60, or 90 days toward my BHAG, through daily consistent action.

Then I take a short “off” period to settle in, and when I’m ready, I SPRINT again!

We’re about to head into the second quarter of the year – which is the perfect time to set a new SPRINT challenge.

I’m excited to get started on mine – how about you?

Want to join me?

Comment below with “I’M IN” and let me know what you’re working toward! ⬇️⬇️⬇️

03/21/2022

🎯You can always find a way… as long as you stay focused on the RIGHT things.

03/20/2022

😋This is a fast lunch or dinner you can quickly throw together when you don’t feel like cooking. It’s tasty with either white or sweet potatoes.

Southwestern Stuffed Potato
(Makes 1 serving)

1 medium potato
2 tbsp salsa
¼ avocado, sliced
⅓ cup (85 g) organic refried pinto beans
1 tsp chopped pickled jalapeños

Pierce the potato with a fork and microwave for 4-6 minutes, until soft (time will depend on your microwave). Remove from the microwave and place on a plate.

Place the beans in a small bowl and microwave for 90 seconds, until warm.

Slice the potato lengthwise and open it up to make a pocket. Add the beans, salsa, avocado, and jalapeños.

Enjoy!

03/19/2022

🌟Your favorite show when you were growing up? Mine: 90210!!! 👇👇

03/18/2022

🔥Ready to ramp up your workouts?🔥

Without working out longer or harder?

Well, you can as long as you PREPARE for SUCCESS.

Since I get asked about this all of the time, I put all of my personal strategies together for you in my new guide:

The Ultimate Pre-Workout Guide

Get your FREE copy here: https://bit.ly/3IJi8Zm

What’s in it?

Lifestyle hacks
What to eat & drink
What exercises to do (and skip) before your workout
Mindset work
Healthy habits that help you get stronger & fitter, faster

✅ Get your copy now

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