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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.

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

10/05/2025

✨ Recipe Spotlight: Kale + White Beans ✨
Shared by our amazing client Mary Ley 💪

Simple, cozy, and nutrient-packed — this one’s perfect for meal prep or a quick dinner that fuels recovery and performance 🍲

Ingredients (Serves 4):
• 1 Tbsp olive oil 🫒
• 2–3 garlic cloves, chopped 🧄
• 12 oz chopped kale 🥬
• 6 cups low-sodium chicken or vegetable broth 🍲
• 1 can (15 oz) Great Northern or Cannellini beans, drained + rinsed 🫘
• Salt + pepper to taste
• Optional: hot sauce 🌶️ or favorite spices

Directions:
1️⃣ In a large pot, sauté garlic in olive oil until golden.
2️⃣ Add kale, stir to coat, then pour in broth.
3️⃣ Bring to a boil, then simmer until kale is tender.
4️⃣ Stir in beans + season to taste.

💡 Pro Tip: Add hot sauce for a kick, pasta for more carbs, or chicken/turkey sausage to boost protein!

Macros (per serving – approx.):
🍗 Protein: 8g
🥔 Carbs: 18g
🥑 Fat: 4g
🔥 Calories: ~150

Healthy, easy, and so versatile — thanks for the inspo, Mary! 👏
Tag us when you try it 👇

……………………….

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10/01/2025

Stronger Together.

Meet Ken & Denise Sadowski — a husband and wife who decided to take control of their nutrition and training with CrossFit Vicerant + Vicerant Nutrition.

👉 This isn’t about perfection.
👉 It’s about showing up.
👉 It’s about stacking small wins and doing it together.

Here’s what they had to say:

Ken:
“Before joining, I struggled with low energy and didn’t know how to balance workouts with diet. The coaches made me feel welcome from day one. The community kept me accountable and motivated, and nutrition guidance was simple but effective. Now, I’m stronger, recovering faster, and have more energy every day.”

Denise:
“Being an older adult, the coaches scale every workout to my needs. Pairing training with Vicerant Nutrition was a game-changer. I have better energy, faster recovery, and the confidence that my nutrition supports my hard work. I feel stronger, healthier, and part of a family that cares.”

👏 Drop a 💯 to celebrate their progress!

…………………..

10/01/2025

Don’t be scared 👻 … of carbs, lifting, or “messing up.”
This October, we’re busting the myths that hold people back from fueling right and getting strong.

Carbs don’t make you fat.
Lifting won’t make you bulky.
You don’t have to be perfect to make progress.

Carbs = fuel.
Muscle = confidence + longevity.
Consistency > perfection.

Follow along all month as we tackle myths, share real fuel, and show you what strong, not scared looks like.

………………..

09/29/2025

✨ Pumpkin Spice Season is HERE ✨
And yes—you can enjoy all the cozy fall flavors without the sugar overload! 🍂☕️

Here are some healthier pumpkin spice swaps you’ll love:

🎃 Pumpkin Spice Overnight Oats – rolled oats, pumpkin puree, chia seeds, almond milk, and a sprinkle of pumpkin spice.

☕️ Homemade Pumpkin Latte – coffee, steamed milk, real pumpkin puree, cinnamon, nutmeg, and just a touch of maple syrup or honey.

🥤 Pumpkin Protein Smoothie – vanilla protein powder, frozen banana, pumpkin puree, almond butter, and pumpkin spice.

🍪 Pumpkin Energy Bites – oats, nut butter, pumpkin puree, and dark chocolate chips rolled into bite-sized snacks.

Fall flavors can be delicious AND nourishing. 💪🍁
Which one are you trying first?

⸻

frigaard pietrzyk

09/10/2025

FRIENDS!!!! And what could be better than friends? Working out with friends!!! 👯‍♀️

🔥 Superpalooza is around the corner, athletes! 🔥
Your training is only half the story—fuel is the other half. 🥩🥑🥔

The way you eat now sets the tone for how you’ll perform on the competition floor. Don’t wait until the week of to “dial it in.” Start building consistent habits today:

✅ Prioritize protein at every meal
✅ Hydrate like it’s part of your workout
✅ Time your carbs around training for energy + recovery
✅ Get colorful with veggies for micronutrients

Show up to Superpalooza already feeling strong, recovered, and READY. 💪

Drop a 💥 if you’re competing this year—we’ll be cheering you on!

Stay tuned for training and nutrition tips leading up to the event!

frigaard pietrzyk

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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