Fitness

Rest Day Recipe: Easy Apple Krisp

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Easy Apple Krisp

Serving: 8-10

Ingredients: 

  • 1 cup old-fashioned oats (use certified gluten-free oats if making this recipe GF)
  • 1/2 cup almond meal*
  • 1/2 cup chopped pecans or walnuts
  • 1 1/2 teaspoons ground cinnamon, divided
  • 1/4 teaspoon salt
  • 1/4 cup maple syrup
  • 1/4 cup melted butter (or coconut oil, if making this recipe vegan)
  • 4 apples, cored and diced (about 5-6 cups)
  • 2 teaspoons freshly-squeezed lemon juice

Directions:

  1. Preheat oven to 350 degrees F.
  2. Add oats, almond meal, nuts, 1/2 teaspoon cinnamon, and salt to a mixing bowl, and toss until combined.  Add maple syrup and melted butter (or coconut oil), then toss until combined.  Set aside.
  3. In a separate bowl, combine the apples, lemon juice and remaining 1 teaspoon cinnamon, and toss until combined.  Spread the apple mixture evenly into a greased 8x8-inch or 9x9-inch pan, then sprinkle the oat mixture evenly on top of the apples.
  1. Bake for 35-40 minutes, or until the topping is crisp and golden and the apples are soft and cooked through.  Serve immediately.  (I served mine with ice cream and a drizzle of caramel sauce.)
  1. Or let the apple crisp cool to room temperature, then cover and refrigerate for up to 3 days.

*If you can't find almond meal at the store, you can pulse almonds in a food processor until fine to make almond meal.  OR, you can substitute in white whole wheat flour (or all-purpose flour) in place of the almond meal.

*Recipe by http://www.gimmesomeoven.com/easy-apple-crisp-recipe/

 

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APOP Studios Feature: Viktor Seredich

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Screenshot_2016-01-17-09-38-23-1Name: 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.

ViktorOn 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

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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

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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!

Rest Day Recipe: Protein Pancakes with Peanutbutter and Blueberries

This week's rest day recipes comes from a good friend, Larisa Manzo, who recommended the protein waffles recipe from morethanheels.com. As with any waffle recipe you can also make pancakes--and that is exactly what Larisa did. Protein Pancakes by Larisa Manzo

 

Protein pancakes with peanut butter and blue berries (331 calories/ 38 grams of protein/ 14 grams of fat/ 16 grams of carbs)

Mix following ingredients and cook:

  • 1 scoop vanilla protein powder (Larisa used GNC Advanced Vanilla Whey Protein)
  • 1 egg
  • 1 egg white
  • 1 tsp baking powder
  • 2 tbsp water
  • dash of cinnamon
  • 1 packet of Stevia (Larisa didn't use it but the recipe does call for it)

Serve with 50 grams of blueberries and 1 tbsp of chunky peanutbutter and enjoy!

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

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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: unnamed-4

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

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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

 

Max Kohls

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/)

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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

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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

Rest Day Recipes: Turkey Quesadillas

What you Need:

  • Pan or Electric Griddle
  • (Leftover Thanksgiving) Turkey or Chicken - Cooked & Shredded
  • Soft Taco Flour Tortillas
  • Butter
  • Sliced Onions
  • Sliced Red & Green Bell Peppers
  • Salt
  • Pepper
  • Shredded Cheese (optional)

What to do:

  1. Slice onions and peppers.
  2. Saute onions and peppers in pan with a little bit of butter on medium heat.
  3. Once onions and peppers are sauteed add turkey or chicken to onions and peppers to heat up.
  4. Add salt and pepper to taste.
  5. Reduce heat to low.
  6. Heat additional pan or griddle and place tortillas on surface.
  7. Add layer of cheese on top of each tortilla (optional).
  8. Add onion, peppers, and turkey/chicken mixture on top of each tortilla.
  9. Add another layer of cheese on top of each tortilla (optional).
  10. Place additional tortilla on top of all ingredients and flip to brown.
  11. Remove from griddle/pan and slice into wedges.
  12. ENJOY!

 

 

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