APOP Studios Feature: Viktor Seredich

Name: Viktor Seredich

Age: 23

Subject: Body Transformation

Original Goal(s): To get in shape

Today's Goal(s):

To become the best version of himself.

To train for success at the NPC Gladiator in Baltimore, MD on March 19th, 2015

To become a personal trainer.

Advice: Focus on the journey itself, not the end goal. Also, take your larger goals one step at a time rather than one large leap.

Story: About four years ago Viktor Seredich found himself in a room with Elliott Hulse, a famous Fitness YouTuber. He was dissatisfied with his job and, simply put, where he was in life. He was just floating along; he was going whereever life was taking him and those places were definitely were not exciting. Viktor's dream has always been to be the best possible version of himself-- to constantly keep growing in every aspect of life, yet sitting in this room he discovered that he just wasn't happy with his life and its trajectory. At the conclusion of Hulse’s motivational speech, Hulse asked everyone to ask themselves a key question, "Are you currently the best version of yourself?" He followed up with, "Are you satisfied? If not, then change." Viktor realized at this moment that over the course of his life he had grown little as a person. Viktor had not had any goals and therefore had not achieved much, but that all changed.

On January 2nd, 2012 Viktor decided to make that change. He had make a new year's resolution to hit the gym.  Viktor's goal?--to be the best possible version of himself. When asked what exactly he meant he responded, "Having a healthy body is one of the most important things to me." He saw his first solid results three months into hitting the gym and it was at this point he realized working out was more than just something he did after work; it was his calling. Since Viktor was a teenager working his first job, he has always wanted to be his own boss and, now, has dreams of becoming a certified personal trainer.

As of today, Viktor works a small gig unloading trucks. He admits it doesn't sound all too exciting, but loves the flexibility it gives him to pursue his dreams outside of work. Since his main priority became the health of his body in 2012, the flexibility of his day job has proven to be a huge benefit. Viktor has made serious gains. He built muscle through maintaining a mindset ten times stronger than his body--a mindset that has kept him motivated to hit the gym day after day without fail and to make decisions that ultimately will lead to the success of his overarching goal: to become the best person he can.

Now that he has accomplished his primary goal of creating, maintaining and growing a healthy body, Viktor has also begun to focus on the fitness industry for his career. He will be doing his first Men's Physique competition, the NPC Gladiator in Baltimore, MD on March 19th, and from there he plans to start his own fitness brand. He strongly believes his ‘top secret’ unique approach to fitness is what he owes his results to. Now, he wants to help others find that same success!

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Q&A

C: Carlee Myers, Founder of APOP

V: Viktor Seredich

C: What is it about Elliott Hulse that really stood out to you? Is he someone that you look up to?

V: Elliott Hulse has a lot of useful knowledge and has a way of speaking that really clicks. I used to look up to him when I first started. I don't look up to him as much anymore as I'm further on my own journey and relate a bit less. Since everyone's body is so different it makes it difficult to find someone to look up to in such a direct way.

C: Who else do you look to for inspiration?

V: Now I am very self-motivated person although I still get inspiration from different YouTubers and random speakers.

C: What does your typical day look like?

V: I usually do a small job unloading trucks in the morning around 7 am. Once I finish the job I have breakfast and get to work on my personal goals. After eating, I usually read and work. This typically includes doing just about anything I think is beneficial towards accomplishing these goals-- researching, brainstorming new ideas, talking with others about their fitness goals and providing advice, etc. After I accomplish my daily goals, I hit the gym around 7 pm, workout, then head back home to finish working on any daily goals I didn't accomplish. After I finish, I head off to bed. Sometimes it's around 12 am, sometimes it's 4 am. Haha.

C: What does your typical gym routine look like?

V: My gym routine is pretty basic when you actually look it:

Monday - Chest and triceps

Tuesday - Back and biceps

Wednesday - Legs

Thursday - Either chest or back or both. It depends how my body feels.

Friday - Arms and shoulders

Weekends - If I end up going to the gym, I always do legs.

C: Do you diet or watch what you eat?

V: I actually don’t have a strict diet. I never have, but I haven't really had to change my diet due to my high metabolism. On the other hand, I am conscious of what I put in my body. I just avoid certain things: I hate sweets. So I don't eat any sweets, I don't drink soda, I don't eat fried foods and I've cut back on salt.

C: How has your mindset changed since you started your journey?

V: My mindset really shifted once I realized exactly what I wanted to accomplish. I started to understand that setting up unrealistic time frames to accomplish goals can lead to disappointment. You have to focus on the journey itself not the end goal--one step at a time.

Rest Day Recipe: One Skillet Chicken with Lemon Garlic Cream Sauce

 

This week's Rest Day Recipe we found on Pinterest! It's orgins...Followerr.net.

Ingredients

1. 4 boneless skinless chicken breasts (or thighs)
2. salt and pepper
3. 1 cup chicken broth
4. 2 tablespoons lemon juice
5. 1 tablespoon minced garlic
6. ½ teaspoon red pepper flakes (or more to taste)
7. 1 tablespoon olive oil
8. ⅓ cup finely diced shallots (or red onions)
9. 2 tablespoons salted butter
10. ¼ cup heavy cream
11. 2 tablespoons chopped parsley or basil

Instructions:

1. Using a mallet, pound down the chicken breasts/thighs into ½ inch thickness. Sprinkle a pinch of salt and pepper on both sides of the chicken.
2. In a 2 cup measuring cup or a small bowl, combine the chicken broth, lemon juice, garlic, and red pepper flakes.
3. Position a rack in the lower third of the oven and preheat the oven to...

See Followerr.net for full recipe. Trust me, it's worth it!

11 Tips for Conquering Life over the Holidays (APOP Member Edition)

The holidays tend to be a crazy time of the year for most of us. Here are a few tips from our Fitness Nerd Family Members to help you get through them without letting your healthy habits slip:

1. "The steps to getting myself help were the hardest and greatest things I ever did. The first step to solving any problem is talking." When you're feeling down, Stormy Smith, APOP member since March 2014, says that reaching out for help is key. Don't be afraid to ask for help-whether that is from friends, family or a professional. Everyone needs someone to lean on.

2. “You only get one shot at this life. So be you; do you. Be happy with your choices and don’t worry about impressing others or conforming.” -Misty Mann, Member since December 2015

3. "Embrace who you are! It took me a year into college to remember that I need to embrace who I am, a quirky and random human being, and I couldn’t be happier with that. Sure some people think you suck, but comparatively you will bump into and find some incredibly awesome like-minded people along the way. Trust me." -Will Hurry, member since November 2015

4. "The more you act happy, the more you end up feeling happy." -Will Hurry, member since November 2015

5. “Willpower is so important in weight loss–willpower and dedication. You have to get up every morning and say, ‘This is who I’m going to be today.’ You have to be your higher-self. There is an opportunity to be your lower self: not go to the gym, eat poorly, etc., but you have to choose to be your higher-self. It’s a choice. It’s all choices. Everyday is a choice.”-Max Kohls, member since October 2015 (Max also recommends this podcast:  http://www.stuffyoushouldknow.com/podcasts/willpower-works/)

6. Avoid those  pesky cravings by drinking lots of water. -Misty Mann, member since December 2015

7. Do it for yourself not for others. Both Misty Mann, member since December 2015, and Max Kohls, member since October 2015, agree that this is key for achieving your personal goals.

8. "Feeling down? Hit the Gym! Not only do you get to work off your frustrations, but you leave feeling like a rock star–because you really have accomplished something!" -Carlee Myers, Founder APOP

9. "Never let food become an obsession. I know it’s comfortable and it makes many of us feel better, but in reality food doesn’t change a thing. My challenge to you is to directly deal with the problems you have in life." -Michelle McDonnell, member since August 2015

10. "Love your neighbor(s)." -Mary Ellen McAbee, member since September 2015

11. "Don't get caught up in the hustle and bustle; This season, more than any other time of year, is about family and friends." -Cathy Myers, member since March 2015

#APOPFNF Profile: Will Hurry

Name: Will Hurry Age: 23

Subject: Weight Loss & Mental Well-being

Original Goal(s): Spend the entire month of April living a healthy lifestyle.

Today’s Goal(s): Lose 20 pounds, in addition to the 50 that I’ve already lost; to reach my goal weight of 200lbs.

Advice: Embrace who you are! It took me a year into college to remember that I need to embrace who I am, a quirky and random human being, and I couldn’t be happier with that. Sure some people think you suck, but comparatively you will bump into and find some incredibly awesome like-minded people along the way. Trust me.

Story: It all started at Barnes and Noble back in March 2015. Will was talking with his best friend about the number of energy drinks and coffee he drank per day—roughly 4+ cups a day (about 8-10 servings). Lent was coming up and his best friend suggested a challenge that he had no idea would develop into a what, now, is his journey to self-betterment—Will’s friend suggested that he give up energy drinks for lent. For the month of April, he decided to put his unhealthy habits to the test. Will was just crazy enough to give up energy drinks, coffee, junk food, and fast food. After the first week of success, Will decided that cutting all those unhealthy choices out of his life wasn’t quite enough and even added the challenge of going to the gym on a regular basis. Will recounts that going to the gym “was rough and it really sucked.” After successfully completing an entire month of practicing a healthier lifestyle, Will felt great, so he kept at it. For the first few months he hit the gym with his friends, but as his friends lost momentum one by one, he was still working hard-- going on sporadic adventures to the gym and continuing those healthy eating happens.

Over time, Will revamped many of his unhealthy habits. He no longer ordered take out--a huge success as he had ordered from the local pizza place so many times that he could walk in and the staff would simply hand his order over without saying a word. He stopped going to Rite Aid to buy junk food--another huge hurdle overcome as his previous diet consisted of different combinations of junk food such as candy, chips or cookies. Now, Will eats more fruits, vegetables and high-protein foods such as chicken instead and has even limited his alcohol intake on the weekends and replaced those extra sugary drinks with, you guessed it, water. When asked more about the changes he has noticed, Will says, “Beforehand I could cook enough food for a family four and eat it all myself, but now I sometimes struggle to get through a plate of food and, very rarely these days, do I go for seconds.”

As of November, Will lost a whopping total of 50lbs (now weighing in at 227lb) and celebrated in the most humorous of ways by googling what fifty pounds of fat actually looks like. He recounts humorously that “it is a huge mountain of yellow mess”, but continues on a more serious and prideful note when he says, “The benefits from all of this [hardwork] is the fact that I have dropped two to three shirt sizes, I get out of breath way less, and, now, I have some mild confidence.” Today, Will is still going strong, but he does say that “being able to look at my reflection and think ‘I finally look good’ is the best feeling after spending so long over weight and that feeling continues to amplify with the more weight I lose.”

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Q&A:

C: People tend to feel more motivated when they accomplish smaller goals leading up to accomplishing their larger goals. Do you think the idea that only temporarily giving up energy drinks and coffee helped you succeed?

W: Yeah, the idea of being able to give up energy drinks and coffee cold turkey was definitely a step that helped me succeed in this weird half year adventure. Mentally this step was basically summed up in my head like this, “If I can give up these things and endure for the entire month then I can definitely succeed at living a healthier lifestyle.”

C: Do you have any advice on how to get through a week of caffeine withdrawal without giving back into the “addition”?

W: Going cold turkey from caffeine was basically a week long hangover where you sweat constantly and have the worst headache of your life. My advice would be to try to pretend to be happy during the withdrawal period—this span of time, for me, was the grumpiest of my life. The more you act happy, the more you end up feeling happy. I’m really glad I cut caffeine out of my diet as my heart rate has been able to return to a normal level and I can just feel how much happier my body is on a daily basis.

C: What does your typical workout look like at the gym? What did your first workout look like versus your workouts today?

W: My typical workout has me running to the college gym, which is a mile away. Once I arrive, I go to the weight room and do a rotation of the machines --every time I go there I do them in the same order. I start with chest, shoulders, arms, abs and then leg machines. Then I end my workout standing on the scale. My first workout was a mess. I was extremely out of breath; I sounded like I got sucked into the vacuum of space where I was trying to suck up any and all oxygen in existence. The rest of my first workout was filled with confusion. I remember thinking, “What is that strange thing?…and why can I pull or push it?” Now I can breath and work out with a general sense of what I’m doing. I also workout alone now, but I had started working out with three friends.

C: Becoming healthier usually requires a complete lifestyle change, how did becoming healthier change your life? How did it affect your life on a daily basis?

W: I am going to break my success into three sections which are appearance, mental well-being and physical well-being.

Since I began my new lifestyle, there has been a shift in my appearance. Before I was wearing plain old t-shirts and a pair of jeans, but now I generally like to dress better--my newest favorite item is the button down shirt.  Being able to dress mildly fancy in my daily life makes me feel like I look good. I’d like to think people notice my new appearance--this is a great segway into how my lifestyle change effected my mental well-being.

I can now look at myself and think “I look great!”  I stopped making self-deprecating jokes because with the more weight I lost the less relevant these jokes became. Now, I have some mild self confidence--which is nice.  

Lastly, my physical well-being. I feel like perhaps the largest impact these changes have had on my life can be summed up in one word, “transportation.”  What I mean by this is that at the age of twenty-three, I finally learned to ride a bike, simply because it would help me lose weight.  One of the biggest successes I’ve had to date is that I ride my bike to and from work part of the time and I walk more places; if I know I can either bike or walk to a destination, I will.  

C: Most people who try to improve their lives for the better fail a few times or make a few mistakes along the way. Can you talk about a time that you made a “mistake” during your journey to self-improvement? Did you find a way to turn this failure/mistake into a success?

W: I have slipped back into drinking some caffeine and eating some junk food every now and then. I don’t feel guilty, but it does serve as a motivating factor for my next visit to the gym. I also went three weeks without going to the gym and, quite honestly, I am still working on turning that into a full fledge success story. I try to go to the gym at least three times a week. As of now, I am currently going to the gym two to three time a week at the moment; as my college classes ramp up for finals, the amount of time I spend at the gym has been reduced.

C: Can you elaborate on your comment about mild self-confidence?

W: Mild self-confidence is a new thing for me. I now see myself as looking awesome and being a great person. I also see some women glance at me every now and then, which is weird, yet oddly exciting. About a month or so ago, I came across a thought that went something along the lines of “I feel like this women is looking at me, weird. Wait a minute, no it’s not, I’m fucking awesome. Why wouldn’t a woman be looking at me?”  It’s mainly just me coming to the realization that I’m a pretty great person. The part I need to work on now is being confident enough to go up to someone and say, “Hey! I like you. We should go get coffee or a drink sometime.”  

Rest Day Recipe: Orange Thrive Shake

Did you know I used to work at a smoothie shop? Yep, I worked with Carly, the lovely lady that brings you this week's Rest Day Recipe, at good ol' Tropical Smoothie Cafe. A great place filled with great people! Carly and I touched base a few weeks ago to check in and see how life was going and it turns out we have similar goals--to be the happiest and healthiest we can be! Carly couldn't help but continue talking about this awesome shake that she's incorporated into her daily diet as a morning pick-me-up, so I thought heck let's give it a try! What You Will Need:

• Vanilla ice cream or frozen yogurt
• Thrive mix (basically a pre-workout for your day :P )
• Orange juice
• Ice cubes (just a few)

What to Do:

1. Get your ingredients together.

2. Mix 1 cup orange juice, 2 scoops of vanilla ice cream or frozen yogurt & 1 packet of thrive in blender.

3. Add ice and blend for for an additional 30 seconds for a thick and delicious shake! (PS: If you want a thinner consistency just blend it a few seconds longer.)

4. Enjoy!

You know since I'm so fabulous at making smoothies and what not, maybe sometime in the future I'll share a smoothie recipe too...cause you know I AM the queen of smoothies. :P Ha, keep an eye out ya'll!

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This post was sponsored by Thrive. Thrive is an all natural supplement filled with minerals & vitamins. It has been known to diminish aches and pains, decrease bloating and other digestive issues, as well as, increase energy and the ability to focus. 

Thrive has a referral program and promoter packages, so if you're interested contact Carly Guzick at Cguzick510@yahoo.com or visit her personal page. Carly has a great personal testimony and will be able to answer any questions you might have.

Cynicism & Smiles: Coffee VS Tea

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Workout Wednesday: Abs

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Workout Wednesday: Tricep Dips

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Cynicism & Smiles: "How We Became Creators"

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Rest Day Recipe: Low Calorie Buffalo Chicken Sandwich

Let me just tell you that this is one of my all time favorite lunch meat sandwiches to take to work on a regular basis--it's high in protein, healthy fats, and most importantly leaves you feeling full and satisfied when served with a small side!

What you need:

• 2 slices Sara Lee 45 calorie Healthy Multi-grain bread (90 calories)
• 3-4 slices (aka like 4 oz) of your local deli's buffalo chicken (approx. 100 calories)
• 1 slice of Sargento's Thin Sliced Colby Jack Cheese (40 calories)
• 1 tablespoon Kraft Mayo with Olive Oil (45 calories)
• 1-2 pieces of lettuce to add a little crunch (optional - 5 calories)

CALORIE TOTAL: 275 Calories

PS: Sorry about the half-eaten sandwich photos...I wasn't lying when I said this is my all time favorite lunch meat sandwich.

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Looking for more delicious, easy recipes? Check out my Healthier than Normal Recipes Pinterest Board.

Workout Wednesday: Decline Stability Ball Push-ups

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What are you being for Halloween?

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Workout Wednesday: Bosu Squats

One of my absolute favorite exercises--and guess what?! Bosu Squats are approved by my physical therapist too! [embed]http://chocolatefitspo.tumblr.com/post/79779849080/radicalmuscle-kai-wheeler-bosu-squat-dont[/embed]

Follow me on Tumblr @CarleeAnnMyers :D

These bad boys are great for your booty, so if you're looking for gains there--do 'em! :P

And certainly, don't forget to follow my Health & Fitness Board on Pinterest!

Rest Day Recipe: Roasted Carrots & Brussel Sprouts

This week's Rest Day Recipe was made and suggested by my good friend, Larisa. This side dish or snack, if you will, is not only super yummy, but it's also filled with lots of good stuff: Brussel sprouts have 3 grams of protein and a lot of vitamin C and carrots, well you know about them right?; carrots are filled with vitamin A.

Soooo, for this recipe all you have to do is mix together some salt, pepper, garlic, dried mustard and olive oil. Once you do that, season the brussel sprouts and carrots with your delicious new concoction and roast it in the oven at 350F for 20 minutes or until tender!

And if you're trying to make this for dinner, they go really well with chicken and brown rice! Enjoy!

Do you guys have some simple and healthy recipes you think APOP's followers would enjoy? Submit them in the comments below and I'll try them personally!

#APOPFNF Profile: Max Kohls

Name: Max Kohls

Age: 24 years old

Subject: Weight Loss & Mental Health

Original Goal:  Lose 105 lbs; reach goal weight of 165lb.

Today's Goals:

• Reevaluate whether my original goal matters considering the following
• Gain strength and muscle (and therefore weight)
• Continue to choose happiness and health on a daily basis

Advice: You can’t change what you are, but you can change who you are. It’s up to you to choose the person you want to be everyday and remember to choose who you are wisely.

Story: Max is a 24 year old gender-non-conforming Graphic Designer and the newest member of APOP's Fitness Nerd Family. They started their journey back in the summer of 2013 after graduating from Moore College of Art & Design with a  Bachelor of Fine Arts degree in--you guessed it--Graphic Design. Growing up and going to school in PA, Max decided it wasn't exactly the place they wanted to launch their career. California was where they headed, Los Angeles, where dreams are made.  With a background in Graphic Design, Max was well primed for a job in the television industry, but the dreams they ended up accomplishing in California were different than the plans they had previously set for themselves. Alone and without a job due to the relocation; Max saw Los Angeles as a great opportunity to do some soul-searching--to really figure out who they were as a person and challenge themself, but before we jump into how Max improved their life let me provide you with a little more background.

Upon graduation, Max was 270 lbs and unhappy. College was difficult. Like most of us during college, they got caught up in a little thing called stress. Being an art and design student had proven to be more challenging than anticipated. With six hour classes and a ton of all-nighters doing homework and class projects, it was hard to find time to eat, let alone make a healthy meal from scratch. Don't get them wrong, college wasn't the reason they had become unhealthy and depressed; the stresses of college simply added to their unhappiness.

"I wouldn't say that I have depression, I would say that I was depressed. I was just unhappy and uncomfortable constantly and that's why I was depressed, but now I feel better--I don't feel depressed anymore." - Max Kohls

Before the stresses of college, Max encountered other hurdles-- growing up with learning differences, body image issues, and trying to find their place in the LGBT community. Max’s mother always loved, supported, and cared for them, but it was very difficult for her to see her child as 'bigger' and unhappy.  Max's mother was always working hard to stay healthy and fit and wanted Max to try new workouts or diets with her. Even though most might see this as supportive, Max felt pressured to be thin which weakened their relationship.

Max wanted to have control over their life--including their body. Max reflects on their thoughts of that time in our interview, "Two boxes of Oreos a week... whatever not a big deal! Who’s telling me what to do? It's my own body!...but now I'm more in control of my body. I go to the gym and make myself eat healthy." They say, "no one can force you to do anything unless your heart is truly in it." Before moving to California, Max always found themself feeling ashamed of eating certain foods and therefore hiding those habits from friends and family. "[My mother] always wanted to encourage me to lose weight and I was always the one who wanted to take back control, so I would eat by myself; I would hide and eat." Max would think to themself, "I'm not going to lose weight for you, I'm going to do what I want." Now, Max understands that for their mother it was difficult to see her child struggling and as it turns out all their mother wanted was for Max to be happy; it turns out their mom was their biggest fan.

"It's hard to feel like people expect things from you and that you might disappoint them...but it really isn't affecting them except for that it makes them happier for you." -Max Kohls

Moving to California was the perfect way for Max to separate themself from the family and friends "Let Down Factor”, their own bad habits, and their negative emotions. Los Angeles is such an encouraging place to begin a mental and physical health journey. The weather is nice, all the fruit is fresh, and the people--well they're beautiful. They never had to worry about their family seeing them workout. They didn’t have to worry that their loved ones would "get their hopes up" just to be disappointed once again. The pressure was lesser in California--if Max failed no would have to know, but if they succeeded they could share their success and feel proud that this time it was their choice...to be happy, to be healthy, to be successful.

Making the choice everyday to work towards being healthy has allowed Max to become more connected with their body. Reflecting on this Max says, "I used to pull a blanket up to my head and I used to think, ‘I wish we were all just heads, I wish we didn't have to deal with our bodies’...and I told my therapist that and she said, 'it's clear that you're not connected with the rest of your body.' Once I started exercising and really getting in touch with my body, I began to feel more confident and empowered."

And even after moving back to the east coast they’ve continued to choose to be their “higher-self” on a daily basis--with the full support of their family and girlfriend. Max knew they had finally reached a point where they didn’t have to be ashamed of what they ate in front of their mother. “When I came back from LA after 5 months 35lbs thinner my mom saw that I could take care of myself.”  It was at this point they both knew that Max was in control of their health and would continue to be.

For the last two years, back in Philadelphia, Max continues to be in control. They go to the gym five days a week, two days of which are spent with a personal trainer. When asked more about their fitness goals in relation to having a personal trainer, Max states, "I'm not just trying to lose weight anymore, I'm trying to gain muscle and heighten my testosterone levels naturally." As an non-binary individual Max is trying to find a comfortable balance between masculine and feminine. With this in mind, Max’s trainer has developed a exercise regime for Max to continue to achieve an androgynous appearance. “Its an amazing feeling to look in the mirror and be pround and happy with my reflection.”

Want to know more about Max? Continue reading the Q&A portion of the profile below.

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Additional Q&A:

C: Many people have had a similar parent/child relationship as you and your mother. With this in mind, what would your advice be to parents who want their child(ren) to begin living a healthier lifestyle?

M: I honestly think therapy would be the best choice. I think therapy has a really bad stigma. You don’t have to be clinically depressed or suicidal to talk to a therapist. As someone who was just unhappy, talking to a third-party who wants to support you is wonderful. Her training has been more than helpful with not only weight loss but my relationship with my mother. I have been seeing my therapist for three years and even while I was in California for five months. I called her once a week and we would talk for an hour. It's so freeing to have her in my life. It's too difficult to talk to a parent that's just too close to the situation. I was always encouraged by my mother to make health a priority, but it wasn’t enough. Having a therapist for an objective opinion or point of view, has been extremely helpful in achieving my goal of being the best I can be.

C: You talk a lot about continually choosing your higher-self ; can you elaborate on that?

M: "Willpower is so important in weight loss--willpower and dedication. You have to get up every morning and say, 'This is who I'm going to be today.’ You have to be your higher-self. There is an opportunity to be your lower self: not go to the gym, eat poorly, etc., but you have to choose to be your higher-self. It's a choice. It's all choices. Everyday is a choice." Max later referenced the podcast that they had listened to previously that informed this conversation: http://www.stuffyoushouldknow.com/podcasts/willpower-works/

C: How do you feel about Jennifer Aditison's quote "Nothing tastes as good as skinny feels."?

M: That's so not true. First of all, I had had like nine s'mores the other week and all I could think is I'm going to have to workout really hard next week, but then I thought, 'no'...like how often do I really have s'mores...they are so worth it. Second of all, it's not about being skinny, it's about being healthy and your livelihood. It's about feeling good about yourself.

C: How do you manage the stresses of life and remain healthy?

M: "By being selfish sometimes...I always use the word ‘selfish’, but...it's not selfish if it's for your own well-being." I make the choice over and over again to be healthy. I remain healthy because I choose to and because I have a support network that helps me make that choice daily.

C: What does one of your typical workouts look like?

M: 45-60 minutes of cardio. If I’m on the treadmill, I start off running for as long as I can, usually 30 minutes, then I walk--sometimes on an incline. If I’m on the StairMaster, I usually just do 45 minutes while I watch TV shows like F.R.I.E.N.D.S. After that I do back, triceps, and biceps then head over to the free weights and do 20 hammer curls, 20 squats, you know, different exercises.* I love cables and free weights…I feel bad ass not using the weight machines. When I work out with my trainer Ralph Gilmore at Body Dynamics, I do more challenging exercises. He pushes me to try new things like weighted squats and leg lifts. He loves to remind me, “If you weren’t working out with me you wouldn’t be lifting this heavy,” and it’s true!  He shows how much weight to lift, corrects my form, and reminds me to breath. I am so thankful to have someone so knowledgeable helping me reach my goals.   

*Recommended Resource: Bodybuilding.com's exercise database--it's an exciting and interactive online encyclopedia of exercise how to's and how not to's.

Cynicism & Smiles: Life's Challenges VS. Self-Health

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APOP Launches YouTube Channel: "Cynicism & Smiles"

[embed]https://www.youtube.com/watch?v=dsAOpZG2rEU[/embed] Cynicism and Smiles is a YouTube Channel associated with www.apopfitness.com starring APOP's favorite vloggers from Fitness Nerd Vlogs, Carlee and Stormy. Cynicism and Smiles focuses on answering the questions of everyday life with humor, honesty, and a healthy dose of pessimism.

Workout Wednesday: "Frankenstein" (Leg) Workout

You'll never guess what exercises I've borrowed for my own gym routine this week! Okay, Okay, it's another leg day workout, but I'm obsessed with finding exercises that people with injuries like mine (I have a stress reaction on my right heel) can do on leg day! People with injuries similar to mine are often told they can't do any weight baring leg exercises at the gym--no more leg day? GASP, NO FREAKIN' WAY! I have to admit it's super slim picking for exercises that don't or won't irritate my heel, BUT I think I've found a good starting point. Hope you enjoy my 'Frankenstein' of a leg/lower body (and a little mid-section) workout!

Oh and thanks again to Pinterest for helping me find all these different exercises! If you want to check out the entire workout you can find them on my Pinterest board "Health & Fitness."

Workout Wednesday: Knee Squats

#workoutwednesday - Still finding a way to do leg day...Fight me, injury! #fit #fitness #health #apopfitness #doyouevenlift

A video posted by Carlee Myers (@carleemyers_apopfitness) on Sep 30, 2015 at 3:39pm PDT

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New Place & POF Advice (September 7, 2015)

[embed]https://youtu.be/Vd0QpfEXrks[/embed]