Heather Vanacour Nutrition & Fitness

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

03/17/2022

☘️Here’s a fun workout challenge for you, inspired by St. Patrick’s Day!

The first letters of each exercise in the workout spell SHAMROCK.

Note: Be sure to warm up and cool down thoroughly before this workout.

💚Do 17 reps of each exercise:
Squats
High Knees
Alternating Lunges
Mountain Climbers
Russian Twists
Overhead press
Crunches
Kettlebell (or dumbbell) swings

☘️For even more St. Patrick’s Day fun: Do this circuit 4x through, one for each leaf of a four-leaf clover. Take a 60-second break between rounds.

✅Are you in for the challenge?! Let us know in the comments.👇👇

03/17/2022

“For each petal on the shamrock, this brings a wish your way: Good health, good luck, and happiness for today and every day.” – Irish Blessing

Happy St. Patrick’s Day

03/16/2022

☘️Just in time for St. Patrick’s Day! A green smoothie featuring a leafy green you might not have tried yet: Swiss chard!

It’s being hailed as the “new kale” – which is good news for people who don’t love kale’s tough leaves and stems.

Chard leaves tend to be more tender with a slightly peppery-sour taste that is perfect in this green smoothie recipe (just in time for St. Patrick’s Day).

🌈Top of the Mornin’ Green Smoothie
(serves 1)

1 cup (240 ml) of extra creamy oat milk
Giant handful swiss chard, stems removed and leaves chopped
½ cup (70 g) frozen pineapples cubes
½ banana, chopped
1 Tbsp lemon juice

Place oat milk and chard in a high-speed blender and process until smooth. Add the remaining ingredients and blend.

💚Drink up!

03/14/2022

🌟Waiting to start until _____? Don’t wait! Start today.

03/13/2022

03/12/2022

❓MYTH OR FACT ❓

🤔 I should stretch before I work out.

🙈🙉🙊

🔥MYTH 🔥

Before your workout, the best warmup includes foam rolling your muscles to help loosen up tight spots and doing DYNAMIC movements – aka “moving” exercises.

👉These are exercises like squats, arm circles, leg swings, lunges, or mimicking the exercises you will do during your workout with little to no resistance.

Stretching “cold” muscles before your workout can actually set you up for injury. Save the static stretches for after your exercise session, when your muscles are warm and more pliable!

✅BONUS: The stretches will actually feel better after your workout!

Do you make time for stretching after your workout? ⬇️⬇️⬇️