David Aper (2025)

10/07/2020

✅ Teriyaki Fried Rice 😋💯
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Teriyaki Sauce
1/2 cup low sodium soy sauce*
1/2 cup water
1/3 cup + 1 tbsp sugar
1/2 tsp minced ginger (optional)
1 tsp minced garlic
1 tbsp cornstarch + 2 tbsp room temperature water
*Note: If you have regular soy sauce, feel free to lessen to 1/4 cup and taste as you go since it can get a little salty if using regular soy sauce.

In a bowl, mix the corn starch and water.

Add in the rest of the ingredients. Mix.

Pour the mixture into a saucepan and leave to boil, stirring occasionally.
Leave to simmer until the sauce thickens from the cornstarch, around 7 minutes.

Turn off heat and set aside to use for the fried rice or other dishes. I store mine in a bottle and store it in the refrigerator for future use.

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09/07/2020

✅ Breakfast Sandwich 😋💯
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The deets: breakfast sandwich with scrambled eggs, avocado, pickled onions, arugula, and Italian bomba spread

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09/07/2020

✅CREAMIEST THAI RED CURRY🍚🌶🥦
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3-4 tablespoons of red curry paste 🥄 highly recommend Maesri or Thai Kitchen!
2 tablespoons of fresh lime juice
1 kaffir lime leaf🍃 highly recommended 👌🏼
1 + 1/2 cans (14 oz each) of coconut milk ⭐️OR 2 cans for milder (less spicy) curry
1 tablespoon freshly grated ginger💥
1/2 tablespoon coconut sugar or agave
2 green onions, thinly sliced
2 small shallots, minced
2-3 cloves fresh garlic, minced
A handful of freshly chopped cilantro 🌿
2 cups broccoli florets or broccolini
1 cup of thinly sliced carrots 🥕
2 cups of sliced baby bok choy 🥬
1 cup chopped red bell peppers

In a soup pot at medium/high heat add 👉🏻 ALL your veggies, red curry paste and coconut milk and mix well. Simmer for 5-10 mins or until tender. Throw in: lime juice, ginger, coconut sugar, and fresh cilantro! 🍃👌🏼⭐️ Add your favorite protein 👉🏻 grilled tofu or chicken work best! (optional) serve over black or brown rice, couscous, rice vermicelli noodles or garlicky quinoa!

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08/07/2020

✅ 💥The Truth About Your Fitness Journey💥⁣
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If you think your fitness/weight loss journey is going to be smooth sailin' all the way through... you are mistaken!⁣
⁣
During your journey, there are going to be many ups and downs.⁣
⁣
There will be days where you crush it!⁣
⁣
There will be days where you just want to lay on the couch and eat all the pretzels.⁣
⁣
I want you to think of the goal you are looking to achieve.⁣
⁣
Now think about how proud you will be once you achieve that goal.⁣
⁣
Think about how much achieving that goal means to you.⁣
⁣
Want to achieve that goal? Want to finally see the results you deserve?⁣
⁣
Then you need to put your head down and put in the work.⁣
⁣
Weight loss is not going to knock on your door.⁣
⁣
Building muscle is not going to be offered to you on a silver platter.⁣
⁣
You have to put in the work if you want to see the results.⁣
⁣
If you are not seeing any results after trying and trying... you need to switch up what you are doing!⁣
⁣
I'm writing this because there were many 'down' days during my weight loss journey!⁣
⁣
Did I let those bad days stop me?⁣
⁣
Nope.⁣
⁣
I pushed through because losing weight and being healthy was my ultimate goal...⁣
⁣
and now I am here helping you reach your goals!⁣
⁣
If you take anything from this post - let it be this.⁣
⁣
You can do anything you set your mind to!!!⁣
⁣
You just have to show up and put in the work.⁣
⁣
The results will speak for themselves.⁣
⁣
Now go out there and crush it, friend.⁣
⁣.

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08/07/2020

✅ Breakfast Time 😋💯
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Giant sourdough toast topped with creamy peanut butter, cinnamon and chia seeds, paired with pasture-raised scrambled eggs and organic apricots😍✨ Apricots are in season and they’re just the best now, we can’t get enough!

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08/07/2020

✅ Dinner Ideas 😋💯
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Sriracha Shrimp Salad with avocado, mixed greens, red onion, cherry tomatoes, and a lime vinaigrette. I sautéed the shrimp in a sriracha seasoning, and the dressing is a mix of lime juice, apple cider vinegar, olive oil, and cumin!

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07/07/2020

✅How Often Should You Train Each Muscle Group? 💯
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📝 Training Frequency - How Often Should You Train Each Muscle Group? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These are averages and your specific training frequency will vary depending on your fitness level and experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪 These training frequencies are for strength and muscle growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Back 2-4 times per week⠀⠀⠀⠀⠀⠀⠀⠀⠀
Chest 2-3 times per week⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deltoids 2-6 times per week⠀⠀⠀⠀⠀⠀⠀⠀⠀
Arms 2-3 times per week⠀⠀⠀⠀⠀⠀⠀⠀⠀
Abs 2-3 times per week⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quadriceps 2-3 times per week⠀⠀⠀⠀⠀⠀⠀⠀⠀
Glutes 2-3 times per week⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hamstrings 2-3 times per week⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
How often do you train? Comment below 👇⠀

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07/07/2020

✅ Breakfast Time 😋💯
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veggie omelette (sautéed finely chopped broccoli & white onion in olive oil, salt & pepper. remove from pan & add in two whisked eggs. let cook on medium heat until most of the egg is cooked on top, add in veggies & goat cheese, then fold in half. topped with red pepper flakes) + roasted potatoes (halved mini golden potatoes seasoned with olive oil, salt, pepper & smoked paprika. baked at 400° for about 30 minutes, flipped half way)

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07/07/2020

✅ Dinner Ideas 😋💯
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Shrimp tostadas with pineapple salsa🍍making this salsa at home is the best to top on all the things, especially in the summertime! if there’s one fruit that doesn’t last long around here it’s pineapple...and watermelon😅 these make for a simple weeknight dinner and perfect meal for these hot days.
for the pineapple salsa, just add 1/2 cup chopped pineapple, tomato, and red onin, plus juice of 1 lime, 1/2 diced jalapeño and 1/2 tsp garlic powder & sea salt/pepper to taste. for the tostadas, spray avocado oil on both sides of corn tortilla and bake at 400 for 8-10 minutes (flipping half way through) until crispy! for the shrimps, I used the Trader Joe’s frozen Argentinian shrimps (so good!) & sautéed them with a little seasoning mix (garlic powder, paprika, chili powder, cumin, s&p). layer mashed avocado, shrimps & pineapple salsa & topped with fresh cilantro.

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06/07/2020

✅ High Protein Breakfast 😋💯
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What’s your go to breakfast? Do you love breakfast but feel like you never have enough time in the morning to spend in the kitchen leisurely cooking up a delicious meal?⁣ ⏱😫⁣
⁣⁣
✖️☕️ You don’t have to resort to unsatisfying drive through options, or skip breakfast all together and only getting by on coffee.⁣⁣
⁣⁣
✔️🥰 There are plenty of high protein breakfasts that don’t require cooking and can be whipped up in a matter of minutes.⁣⁣
⁣⁣
So why is getting in a high protein breakfast important? ⁉️ Isn’t it OK to down buttered toast or a bowl of cereal?⁣⁣
⁣⁣
Because protein is filling and satiating.👌🏼It helps keep your blood sugar balanced so you won’t experience a caffeine crash at 10 a.m. that has you raiding the office break room for sugary snacks to give you some quick energy.⁣ ⚡️⚡️⚡️⁣
⁣⁣
If you want to make it through to lunch feeling satisfied and not overly hungry, it’s important to start your morning with a solid serving of protein.⁣⁣
⁣⁣
Whether you prefer sweet or savory, higher carb or higher fat, we’ve included options to fit any preference. 🍌🥞 And you can certainly add more food to this as well, like fruit, veggies, toast, oats, etc.⁣ ⁣⁣
The overnight oats, chia pudding, nut muffins and egg cups can be prepared the night before, and both are great portable options that you can take with you if needed.⁣ ⁣
⁣⁣
What’s your go to for breakfast? 🍳💭 - share some of your favorite ideas in the comments section 👇🏼👇🏼👇🏼⁣
⁣.

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06/07/2020

✅ Breakfast Time 😋💯
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Two pasture raised crispy fried eggs cooked in avocado oil with crispy prosciutto, toasted sourdough with mashed avocado and berries.

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06/07/2020

✅ Dinner Ideas 😋💯
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: HONEY GARLIC CHIPOTLE SALMON: in a bowl, combine 1 tbsp. honey + 1/4 tsp. garlic powder (or 1 clove garlic, minced) + 1/4 tsp. chipotle chili powder + 1 tbsp. melted garlic ghee or butter + a pinch or salt + a pinch of pepper. Spread evenly over two 4-6 oz. salmon filets (you can easily double this to serve four). 2) in a pan, heat 1 tsp. ghee or oil for a minute; add salmon filets, skin side up, and sear for 3 mins.; flip, and cook an additional 3-4 mins.
CRISPY GARLIC-PARMESAN HASSELBACK POTATO ROUNDS: recipe in my story highlights; will add it here later tonight.
GRILLED ASPARAGUS: drizzle 1 lb. asparagus with olive or avocado oil: season with salt & pepper. Place and preheated grill or cast iron grill plate and grill 3-4 mins/side. Sprinkle with parmesan.

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05/07/2020

✅ What REALLY happens when you overeat?
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What REALLY happens when you overeat? By ⁣
⁣
Have you ever found the bottom of a "family size" bag of chips and see your crumb-covered reflection look back at you?⁣⁣
⁣⁣
Have you ever gone out with friends for happy hour, say you were going to have 1 entree and 1 drink, but ended up taking home those loaded nachos even though your friends said you would regret it in the morning?⁣⁣
⁣⁣
Have you ever been hard on yourself for overeating and found that the only thing you wanted to do to fill the void was overeat some more?⁣⁣
⁣⁣
Been there, done that. It sucks. A lot.⁣⁣
⁣⁣
And just know this.⁣⁣
⁣⁣
If you overeat, you aren't a bad person.⁣⁣
⁣⁣
You are a human being.⁣⁣
⁣⁣
Especially during this unprecedented times.⁣⁣
⁣⁣
We are more anxious, emotional, and are surrounded by food.⁣⁣
⁣⁣
Beating yourself up after overeating is not the way to go.⁣⁣
⁣⁣
You had a slip-up. Okay. It happened. Leave it in the past.⁣⁣
⁣⁣
How is dwelling on your slipups going to help you move forward and achieve your goals?⁣⁣
⁣⁣
Right. It's not!⁣⁣
⁣⁣
You don't have to start all over.⁣⁣
⁣⁣
You didn't gain all your weight back.⁣⁣
⁣⁣
Human beings are flawed by design.⁣⁣
⁣⁣
Weight loss is tough. And beating yourself up after overeating is only going to make it harder.⁣⁣
⁣⁣
Dust yourself off, pick yourself up, and continue moving forward!⁣⁣
⁣⁣
You got this!!!
⁣

05/07/2020

✅ Breakfast Time 😋💯
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To make pan fried potatoes, I use a cast iron. I make sure the bottom is coated with oil and I turn heat to medium. Add chopped potatoes (no need to cook before!) along with onion & pepper if you’re using and cook for about 8-10 minutes until potatoes are crispy on outside and soft on the inside. Make sure to stir frequently so potatoes don’t burn

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05/07/2020

✅ Avocado Toast 😋💯
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The grains found in whole wheat bread 🍞provide fiber, in addition to the healthy fats also known as monounsaturated fats, found in avocado 🥑 In 3 ½ ounces of avocado, you can easily find abundant nutrients such as Vitamin K, C, B5, B6, and E, folate, potassium and so much more. The best part is they do not contain any cholesterol or sodium and are low ⬇️ in saturated fat, which is why they are favored by many! We decided to 🔝🔝🔝our toast with feta cheese because of its low calorie and fat content 😃🤗

INGREDIENTS:
🥑1 whole avocado
🥑Olive oil
🥑1 package fresh mushrooms, any type, thinly sliced
🥑 Salt & pepper, to taste
🥑 Bread (whole wheat for extra fiber)
🥑Any type of cheese (low-fat mozzarella, goat cheese, cheddar, Monterey Jack, swiss etc.)
🥑Optional Garnish: 2 stems of any herb, we used thyme for an extra boost of aromatics

DIRECTIONS:
🍄SLICE avocado in half & remove insides from peel. CHOP avocado to desired consistency (avocado is best when chopped just enough, and not overly mushy) then add lemon juice, salt, and pepper. Set aside.
🍄In a PAN, pour a little olive oil, then ADD mushrooms, salt & pepper to taste. When mushroom darken and soft to touch, REMOVE from flame.
🍄TOAST bread to desired color and crispiness. Then ADD avocado mix & TOP with mushrooms, desired cheese, and garnish.

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04/07/2020

✅ Breakfast Time 😋💯
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Eggs 🥚 are super nutritious and considered an immunity-boosting food. In addition to protein, they have B vitamins which supports your immune system as well as vitamin A which supports eye health 👀. Vegetables add additional nutrients like fiber for good digestion and satiety as well as color. We encourage you to use seasonal vegetables like spinach and tomato 🍃 because seasonal vegetables tend to taste better and are harvest at their peak, meaning that they are even more nutritious.
INGREDIENTS:
🥚6 large eggs, beaten 🥚1 tomato, chopped
🥚½ cup mushrooms, thinly chopped
🥚½ cup baby spinach
🥚2 spring onions, finely chopped
🥚 ½ teaspoon salt
🥚¼ teaspoon black pepper, ground
🥚 Nonstick cooking spray
DIRECTIONS:
🍃 PREHEAT oven to 350 F.
🍃 SPRAY a 6-cup muffin tray with nonstick spray.
🍃 ADD the eggs, veggies, salt, and ground black pepper. STIR to distribute ingredients.
🍃 DISTRIBUTE the mixture evenly among muffin cups.
BAKE until the eggs are set, about 15 minutes.
🍃 TRANSFER to an airtight container once cooled, and 🍃 STORE in the fridge for the rest of the week to enjoy

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30/06/2020

✅ Mango Chicken Lettuce Wraps 😋💯
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LEMONGRASS Chicken WINGS
2.4lbs ck wings
1 stalk lemongrass, finely minced
1 tbsp fish sauce
1 tbsp soy sauce
1 tsp sugar
1/4 tsp fine sea salt
Black pepper
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Marinate ck wings overnight, 2 days is best for max flavor 🙌🏻. Roast @ 375F for 35 mins. Increase oven temp to 400F and bake for another 10 mins until ck is golden brown. Internal temp should be 165F.
—
TAMARI ROASTED BOK CHOY
8 baby bok choy, quartered avocado oil soy sauce
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Drizzle bok choy with avo oil and soy sauce. Roast @ 400F for 15 mins.

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29/06/2020

✅ BODYWEIGHT CHEST WORKOUT 💯
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⠀
🔸 It will be 3 sets per exercise, 15 reps each⠀
⠀
🔸 Take a quick break of about 45 seconds after each set, and after each exercise⠀
⠀
🔸 To maximise muscle stimulation, try to go SLOW on each rep, really focusing on the time under tension as well as the mind muscle connection⠀
⠀
🔸 And if you think it’s too easy, try putting on a weighted vest or a weighted backpack with bottle, books, etc to INCREASE DIFFICULTY⠀
⠀
⠀
📣 P.S. Are you looking to lose fat? ⠀
⠀
Because I highly recommend you check out RIGHT NOW for 🔑 fat loss tips!⠀
⠀
⠀
Since you’re seeing this, I assume you’re trying to 💪 BUILD MUSCLE? 💪

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29/06/2020

✅ BREAKFAST! 💪 💯
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A pretty accurate representation of my life 🧶🥑 savoury breakfasts that usually include sourdough, scrambled eggs, avocado and smoked salmon, and a bit of an outlandish (or groovy?) crochet pattern for a new sweater I’m making 🙌 .
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29/06/2020

✅ Creamed Spinach-Stuffed Salmon 🤤 💯
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CREAMY SUN DRIED TOMATO, PESTO AND SPINACH STUFFED SALMON!
•
Deets: preheat oven to 400. SALMON: one pound of salmon cut into filets and seasoned with salt/pepper. Mix together 1/4 cup ricotta (or dairy free ricotta or cottage cheese), 3 tablespoons cream cheese (regular or dairy free), 2 teaspoons pesto, 1/4 cup diced sun dried tomatoes (if they are not hydrated I recommend soaking in water for a minute), a few dashes salt/pepper), 3 tablespoons chopped spinach, a squeeze of lemon. Cut slits in the middle of salmon (carefully). Stuff the salmon with mixture. Sear in 1 tablespoon oil over medium for 4 minutes skin side up (I add a little coconut aminos to the pan after two minutes to get a nice caramelization). DRESSING: 2 tablespoons tahini, 2 tablespoons Greek yogurt, 1 tablespoon coconut aminos.

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28/06/2020

✅ Body weight push day 🏋️‍♂️ 💯
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28/06/2020

✅ pancakes 💯
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Sharing 3-ingredient gluten-free pancakes i just made with you

Ingredients:
1 banana
2 eggs
2 tbsp almond flour
Salt and cinnamon to taste
Directions:
Whisk eggs, mash the banana and combine with dry ingredients. Cook in a pan coated with vanilla ghee at medium heat for w min on rich side ☺️ paired with vanilla yogurt, organic strawberries and peanut butter💯 .
⠀

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28/06/2020

✅ 🔥Dinner🔥 💯
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lemon garlic butter ravioli, baked garlic salmon and sautéed snap peas!! i have lots of other recipes on my to-make list 👩🏻‍🍳 that list is never ending so i’ll be going through them to see what catches my attention so i can make some new things this week! salmon is a fave that will never go away 🤩

spinach ricotta ravioli tossed in lemon garlic butter and fresh basil! first, i melted 2 tbsp butter to cook 2 minced garlic cloves. then i turned off the heat and stirred in 1 tbsp olive oil, 1 tbsp fresh lemon juice, 2 tbsp fresh basil and salt + pepper to taste. when the ravioli was done, i drained it and tossed it with the lemon garlic butter sauce!

to make salmon, brush with olive/avocado oil, sprinkle salt pepper and 1-2 cloves minced garlic. then bake at 425F for 15-18 mins depending on filet thickness! the snap peas and mushrooms were sautéed together in a pan with olive oil, salt and pepper!
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27/06/2020

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Here is a nice little step by step demonstration on which things should be done in which order during your workouts!

Credit

David Aper

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