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Vicerant Nutrition

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Winchester, VA
Vicerant Nutrition

Our mission is to empower individuals to achieve optimal health and performance through personalized nutrition strategies.

We are dedicated to enhancing fitness and athletic performance by providing expert guidance and support to our clients.

03/18/2026

You’re training hard and your body still isn’t changing. This is why. 👇

Most athletes are under-muscled and under-fueled without realizing it — and the scale isn’t telling you the full story.

Body recomposition is the process of losing fat and building muscle at the same time. It’s not a crash diet. It’s not a quick fix. It’s understanding how your body actually works — and fueling it accordingly.

We’re breaking all of this down at our Body Recomp Unlocked Nutrition Clinic.

📅 Saturday, April 4th · 10:15 AM
📍 CrossFit Vicerant · Wi******er, VA

DM us CLINIC to grab your spot. Spots are limited.

…………………..

03/16/2026

26.3 is done. Burpees over bar. Cleans. Thrusters. You left it all on the floor. Now the real work starts.

Fueling for 26.3 — Part 2: Recovery 👇

Within 30–60 min — shake and a banana. Fast protein + simple carbs. Don’t wait.
Within 2 hours — real meal. Lean protein, rice, veggies. This is where you rebuild.
Tonight — hydrate, sleep, protect your recovery. It matters more than any supplement.

The Open is a 3 week beat down. How you recover this weekend determines how you feel next week. 💪

📸 crushing 26.3 at
Drop your 26.3 score below 👇

…………………..

03/14/2026

26.3 is here. Burpees over bar. Cleans. Thrusters. Getting heavier every 2 rounds.
What you eat today will show up when that bar gets heavy.
Fueling for 26.3 — Part 1: Pre-Workout 👇
3–4 hours out — real meal. Lean protein, rice or potatoes, veggies.
1–2 hours out — light snack. Banana, rice cakes, little peanut butter.
30 min out — stop eating. Water + electrolytes only.
Part 2 dropping tomorrow — recovery nutrition after 26.3. You don’t want to miss it.
Drop your score below when you’re done 💪

……………..

02/21/2026

You train hard. You show up every week. But are you actually fueling for it?
Most athletes leave performance on the table not because of fitness — but because of nutrition. The wrong food at the wrong time. Not enough water. Skipping recovery. Sound familiar?
Tomorrow we’re fixing all of that. 👇
We’re hosting a FREE nutrition clinic inside CrossFit Vicerant — and we’re breaking down EVERYTHING:
🔥 How to fuel the week before, the day before, the morning of, and the day after your Open workout
💧 Hydration strategy — how much you actually need and why plain water isn’t enough
🍚 Carbs — which ones improve performance and which ones slow you down on workout day
🥩 Protein & recovery — how to bounce back faster between Open weeks so you show up strong every Friday
💬 What nutrition coaching actually looks like at CFV — personalized, performance-first, built around YOU
📊 FREE InBody 580 scans for CFV members — know your exact muscle mass, body fat %, and metabolic rate. Book in the Push Press app.

📅 Sunday February 22
⏰ 10:30 AM – 12:00 PM
📍 CrossFit Vicerant
💸 FREE for CFV members · $20 drop-in/day

This isn’t a diet talk. This isn’t a meal plan handout. This is real, practical nutrition coaching for CrossFit athletes who want to perform at their best.
Tag a training partner who needs to be there tomorrow. 👇
Questions? DM us or email info@cfvicerant.com

………………….

01/07/2026

New year. Same truth.

If your feed is full of “food noise fixes,” appetite suppressors, and quick solutions — pause for a second.

Food noise isn’t a flaw.
It’s a signal.

Most of the time, it’s built from years of under-fueling, restriction, and starting over — not a lack of willpower.

You don’t quiet your body by fighting it.
You quiet it by feeding it.

Real food.
Enough fuel.
Strength training.
Habits built over time.

No pill replaces consistency.
No shortcut replaces behavior change.

If you want 2026 to look different than every other year, stop obsessing over the scale and start building something sustainable.

Fuel over fear.
Progress that lasts.

— Vicerant Nutrition 🩵🤍

………………..

12/02/2025

November… you’ve been real. Real cozy, real yummy, and real full of gratitude.
Thanksgiving was everything it should be — good food, good people, and zero guilt.

Here’s our December advice:
Enjoy the holiday moments → then get right back to your routine.
No “making up for it,” no extremes… just consistency.

We’re rolling into a new month, new energy, and new goals. It’s time to get after it.
Let’s go. ♡

frigaard pietrzyk

…………………

10/17/2025

🎃 Pumpkin Protein Muffins- healthy pumpkin protein muffins perfect for a cozy fall morning 🍂

✨ High-protein • Fall flavor • Easy prep

Makes: 12 muffins
Serving size: 1 muffin

🧁 Ingredients
• 1 cup pumpkin purée (not pie filling)
• 2 large eggs
• ¼ cup maple syrup or honey (can sub 0-cal sweetener)
• 1 cup unsweetened almond milk (or milk of choice)
• 1½ cups rolled oats (blended into oat flour or left whole)
• 1 scoop (30g) vanilla protein powder (whey or plant-based)
• 1½ tsp baking powder
• ½ tsp baking soda
• 1 tsp pumpkin pie spice
• ½ tsp cinnamon
• ¼ tsp salt
• Optional: 2 tbsp mini chocolate chips or chopped walnuts

Instructions
1. Preheat oven to 350°F (175°C).
2. In a bowl, whisk together pumpkin, eggs, maple syrup, and almond milk.
3. In another bowl, combine oats, protein powder, baking powder, baking soda, spices, and salt.
4. Mix wet and dry ingredients until just combined.
5. Divide into a lined muffin tin (12 muffins).
6. Bake 18–22 minutes, until a toothpick comes out clean.
7. Cool before removing from pan.

Have another fall recipe you’d like to share! Tag us and drop a recipe below!

frigaard pietrzyk

10/14/2025

✨👻 “Comp fuel isn’t scary. Showing up under-fueled is.👻✨

🚫 Myth: “Eating more before competition will slow me down.”
✅ Truth: Showing up under-fueled is what actually holds you back.

We're continuing to bust myths this month with Vicerant Nutrition. Your body isn’t the enemy — it’s your engine. And like any engine, it performs best when fueled well, not barely.

When you skip carbs, cut portions, or “save calories” before a big training day or competition, you’re not being disciplined — 𝘆𝗼𝘂’𝗿𝗲 𝗹𝗶𝗺𝗶𝘁𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗼𝘄𝗻 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲.

🍽️ Fueling = energy for strength, focus, recovery, and confidence.
🔥 Under-fueling = fatigue, poor endurance, slower recovery, and increased injury risk.

STRONG bodies are FUELED bodies.
You don’t have to fear food — food is your performance partner.

frigaardpietrzyk

10/10/2025

October is the sweet spot for pumpkin patches, cozy sweaters, and apple picking 🍂🍎🎃

But once you’ve got all those apples… what do you do with them?

Try this Healthy Protein Apple Crisp — a cozy, fall-inspired dessert that’s high in protein, low in fat, and tastes like comfort in a bowl 🤩

🍎 Protein Apple Crisp
Ingredients (Serves 4):
Filling:
• 4 medium apples, peeled and sliced thin
• 1 tsp cinnamon
• 1 tbsp maple syrup (or honey)
• 1 tsp vanilla extract
• 1 tbsp lemon juice

Topping:
• 1 cup old-fashioned oats
• 1 scoop (30g) vanilla protein powder
• 2 tbsp almond flour (or oat flour)
• 1 tsp cinnamon
• 2 tbsp unsweetened applesauce
• 1 tbsp maple syrup
• Pinch of sea salt (optional)

Directions:
1️⃣ Preheat oven to 350°F (175°C).
2️⃣ Mix apple filling and spread in a small baking dish.
3️⃣ Combine topping ingredients until crumbly and sprinkle over apples.
4️⃣ Bake for 25–30 minutes, until golden and bubbly.
5️⃣ Serve warm — bonus points for a dollop of Greek yogurt or protein ice cream 🍨

💪 Macros (approx per serving):
210 cals | 15g protein | 30g carbs | 4g fat

⸻

✨ Save this post for when you come home from apple picking this fall!

frigaard pietrzyk

10/09/2025

👻 3 Scary Nutrition Myths That Might Be Holding You Back 👻

1️⃣ “Carbs make you fat.”
🚫 Myth: Cutting carbs will automatically make you leaner.
✅ Truth: Carbs are your body’s main energy source—especially for training! It’s overeating anything (not carbs alone) that leads to fat gain. The right amount of carbs actually helps you perform better, recover faster, and keep your metabolism healthy.

2️⃣ “You have to eat clean 100% of the time.”
🚫 Myth: One “unhealthy” meal ruins your progress.
✅ Truth: Consistency beats perfection. You can absolutely reach your goals while enjoying pizza night or a latte—because long-term results come from balance, not restriction.

3️⃣ “Lifting makes women bulky.”
🚫 Myth: Picking up heavy weights turns you into the Hulk.
✅ Truth: Building muscle takes time, fuel, and hard work—and it creates a toned, strong, athletic look. Strength training boosts metabolism, confidence, and overall health.

💡 Bottom line: Strength and fuel = freedom, not fear.
👉 Save this post for when those myths start creeping back in!

frigaard pietrzyk

10/08/2025

Meet our amazing client, Tammy! 🌟
She decided to take control of her nutrition and strength trainiVicerant NutritionutritCrossFit Vicerantvicerant — and her results speak for themselves. 💪

✨ Here’s her story:
“In July of 2024, I stepped into a CrossFit gym for the first time. By October, I had already lost about 20 pounds! I realized a lot of that came from improving my eating habits. When you work that hard, you just don’t want to mess it all up.

I reached out to Coach Diana and started nutrition coaching for three months. She was so patient and never set unrealistic goals. I learned how to count my macros and how important it is to account for everything — the food, oil, butter, seasoning, all of it.

Now, I’m more knowledgeable about what I eat and how I prepare it. My energy is steady, and I feel so much better after fueling with real, clean food. It’s a process — and I’m so glad I’m on it!” 💫
— Tammy

We love you, Tammy! You bring positivity, hard work, and the best energy to every class. Keep shining! 💙

.pietrzyk .frigaard

…………………….

LeighicMeredith Reyes P Gulick Frigaard VicerantanVicerant Nutritioney

10/06/2025

Strong. Not Scared.

𝘚𝘵𝘳𝘰𝘯𝘨 𝘪𝘴𝘯’𝘵 𝘴𝘵𝘢𝘳𝘷𝘪𝘯𝘨 — 𝘴𝘵𝘳𝘰𝘯𝘨 𝘪𝘴 𝘧𝘶𝘦𝘭𝘦𝘥. ⚡

If you’re hitting those online qualifiers, double sessions, or just pushing for progress — your body needs energy to perform, not restriction.

🍞 Carbs aren’t the enemy — they’re your edge.
They power your lifts, speed recovery, and help you show up STRONG for every rep, run, or round.

💡 Let’s bust the myth once and for all:
Carbs = 🔋 fuel
Not fear ❌

👉 Drop “FUEL” in the comments if you’re ready to eat with confidence and train like you mean it................

pietrzykfrigaard

Address

351 Victory Road
Winchester, VA
22602

Opening Hours

Monday	9am - 9pm
Tuesday	9am - 9pm
Wednesday	9am - 9pm
Thursday	9am - 9pm
Friday	9am - 9pm
Saturday	9am - 12pm
Sunday	9am - 12pm

Telephone

+15403025549

Website

https://www.cfvicerant.com/programs/nutritioncoaching

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