Certified Professional Trainer-Remote so you can workout with a trainer anywhere and anytime you want
Karley Troup, Certified Professional Trainer and Health Coach. She is my coach and has transformed my body!
Karley works with any level client to provide customized coaching services that include nutrition advice, weight loss or gain programs and customized daily workouts at a very nominal fee!
MY FAVORITE THINGS
Two full body workouts no equipment required
:30 glute bridge hold
I am obsessed with French Press Coffee and can’t do without it, the bolder the brew, the better!
BREAKFAST: I do intermittent fasting and usually my fist meal is around lunch time, but it is a breakfast sometimes! There are so many options for this one, but to keep it simple, healthy and delicious… Ill share avocado toast my favorite way!! If you’re wanting to spice it up for a weekend brunch, you can always add a tofu scramble and have the toast as your side!
1-2 slices of whole grain bread (if GF use that) toasted
1 Avocado, sliced and mashed into the bread
turmeric ( helps with digestion, its an anti inflammatory, helps the liver, detoxifies, aids in weight management…the list goes on!)
salt and pepper
Sometimes ill add some Nutritional yeast which gives a cheesy flavor and is also protein packed! (1 tbs is 5g of protein)
LUNCH: Even if you wake up late and think that you do not have time to put together a healthy lunch before rushing out the door for your busy work day, here is an easy go to… You can even make it the night before and just have it ready to grab out of the fridge. Chickpea “tuna” salad. This will last for about a week in the fridge, so you can make it and keep it at work for a few days, or keep it at home and make it a little different every day. It’s great with sliced veggies, as a sandwich or wrap, or with your favorite chip or cracker. Since chickpeas are high in protein, its a great go to to feel healthy and satisfied.
(1) 15 oz. can Chickpeas (rinsed and peeled) see notes
1/3 c. Follow Your Heart Vegenaise
1/4 c. Relish
1t bs. Yellow Mustard
2 tbs. Dijon
1 Sliced Celery Stalk (optional but recommended)
1 Carrot stick, diced (optional, but also recommended)
1 tsp. Old Bay Seasoning
salt and pepper to your taste
Start by rinsing and taking all the “shells” off your chickpeas. This is optional and takes about 15 extra minutes but I highly recommend taking the time, it makes a difference. Then, in a mixing bowl mash up your chickpeas with a potato masher or fork if you don’t have a potato masher. Leave them a little chunky. then add all ingredients to the bowl and stir them in. Let cool in the fridge for about 30 mins.
Dinner: This is a definite go to in my house!! Vegan sausage and peppers with Rice! (you can sub any rice or choose quinoa) or omit it all together if you just want the sausage peppers and onions!
2 Bell peppers
1 yellow onion
A few garlic cloves (I love garlic)
Salt & Pepper and Italian seasoning
1 pack of Field Roast Italian veggie sausage (this is my favorite, you can use whatever alternative you like. NOTE: these are not GF)
1 C. veggie broth
3 tbs sriracha or your favorite mild or hot sauce
Start by boiling your water for your rice. Cook that according to the package. Then heat a little Olive oil in your skillet and cutting your sausages into 1 inch bites. Sauté them for about 5 minutes on each side until they get a little color on them. Remove them and add your sliced onion and peppers. sauté them for about 5 minutes and then turn the heat down, add your garlic and seasoning. When your peppers are cooked to your liking, add the veggie broth and sriracha, turn heat to low and cover until your rice is ready. Add the sausage back in a few minutes before serving.
My Favorite Things