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Wed Dec 5, 2018

It's BRING A FRIEND Day! Visitors are welcome to join us for a free workout in any class, all day long at either location.


20 min AMRAP

With a partner, alternating rounds

10/7 Cal Row

25' DB Lunge

10 Pull up or Ring Row

25' DB Lunge



By Coach Courtney, RD

This is a throwback to one of my first ever "recipe creations". It was my start to veering away from following strict recipes and instructions and coming up with my own concoctions! I originally posted the recipe on the Vitality blog in 2016. I had forgotten about the recipe until recently and decided to bring it back into rotation this week.

Although I haven't tried it, I am thinking that you could easily replace the chicken breast with pork loin! Make a large batch to serve to a crowd or enjoy as leftovers throughout the week.

I have been enjoying this recipe post-workout alongside some rice and cauliflower "rice" for extra veggies and volume. This carbohydrate containing meal with the rice and maple syrup is welcomed after a tough workout.

If you make this recipe, be sure to tag me on Instagram @vitaitynutrition_ or Facebook so I can see your creations!


  • 1000g chicken, raw (about 7 chicken breasts)

  • ½ cup apple cider vinegar or chicken broth

  • 300g Granny Smith apples, sliced (2 apples)

  • 150g onion, sliced (1 onion)

  • 1/4 cup maple syrup

  • 2 tsp. cinnamon

  • Dash of salt


  1. Place all of the ingredients in the slow cooker or Instant Pot.

  2. Cook on low for 8 hours or high for 4 hours. If using the Instant Pot, set it to "poultry" and pressure cook for 35 minutes.

  3. Divide into 10 servings.

  4. Serve on rice or cauliflower "rice" (or a combination of both!). You can also add it to wraps or salads!

Search "Vitality Nutrition Cinnamon Apple Chicken" to log the recipe in MyFitnessPal.

Yields: 10 Servings (125g each)

Nutrition Facts

Calories: 152

Carbohydrates: 11g

Protein: 23g

Fat: 1g

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