Resources

 

 

 

 

 

 

 

 

Professional Resources

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!

Reach out to Karley at 925-872-8291, Coach.karley.troup@gmail.com or on Instagram at @karleytee! Her website is https://www.coachkarley.com/

Two full body workouts no equipment required

Workout #1: Full Body Flow
30:00 at 70-80% effort:
:30 high knees
:30 wall sit
:30 mountain climbers
:30 forearm plank
:30 air squats
:30 glute bridge hold
Workout #2: Full Body Strength 
3 rounds:
10 push-ups
15 dips on chair or table
20 jumping jacks
:30 hollow hold
3 rounds:
10 forward lunge R
10 forward lunge L
10 single leg RDL R
10 single leg RDL L
10 burpees

Professional Resources

Roxann Irion, CHHC, LE
A Well-Minded Life, LLC.
 “Your partner in holistic living”
 
I am a holistic health coach that helps women who are stuck in their health and wellness journey, are tired of the diet and deprivation, and want to level-up their energy so that they can go out and live their best lives!
I partner with clients from all over the world to help them reach their health goals, 1:1 each week, and Zoom audio/video communication makes that happen!  If you are local to me, I am also available to meet face-to-face.
I believe the path to better health begins with simple lifestyle changes!  “Change your habits, change your life”.

Recipes

Breakfast:

Breakfast tacos
Prep time: 10 minutes
Ingredients: 2 pastured eggs, 1-2 slices turkey bacon, 1/2 cup spinach, 1 tbsp diced onion, avocado, corn tortillas, salsa of choice
Directions:
1. Dice turkey bacon and brown in pan.
2. Dice spinach+onion and add to browned turkey bacon.
3. Whisk eggs, and add to pan once onion and spinach are cooked through (2-3 min)
4. Heat tortillas over the pan.
5. Add scrambled mixture onto tortillas and top with avocado and salsa of choice.
4. Enjoy right away or pack in a to-go container to enjoy later in the morning.

Gluten-free overnight oats

Prep time: 10 minutes
Ingredients: 1/2 cup gluten-free rolled oats, 1/2 cup milk, non-dairy milk, or Greek yogurt, 1 tbsp honey, agave, or other natural sweetener of choice, 1/3 cup berries of choice (or more), 1-2 tbsp of chopped nuts, 1-2 tbsp of flax, hemp, or chia seeds.
Directions:
1. In a small bowl, combine the oats, milk of choice, and sweetener of choice in a bowl . Cover and chill overnight.
2. In the morning, stir the overnight mixture and add additional milk or Greek yogurt of choice if needed to reach desired consistency,
3. Garnish with choice of toppings/additional natural sweetener if desired.
4. Enjoy right away or pack in a to-go container to enjoy later in the morning.

Lunch/Dinner:

Asian Turkey Bowl
Prep time: 10 minutes
Cook time: 10 minutes
Ingredients: 1 lb ground turkey, 2 tsp sesame oil, 2 tsp grated ginger, 2 garlic cloves minced, 2 green onions chopped, 1 bad shredded green or purple cabbage, 1/4 cup coconut aminos, 1 tbsp sriracha (optional if you like it spicy)
Directions:
1. Brown turkey over medium heat and break into pieces.
2. Add sesame oil, ginger, garlic, green onions, saute 2 minutes.
3. Add shredded cabbage, allow to wilt.
4. Add coconut aminos and cook for 2 minutes. Finish with sriracha.
5. Top with sesame seeds or more green onions and enjoy!
6. Optional: serve over extra shredded cabbage or brown rice. Garnish with coconut aminos as needed.
Kale Citrus Salad
Prep time: 10 minutes
Ingredients: For dressing: 1/4 cup extra virgin olive oil, 2 tbsp balsamic vinegar, 1/2 tsp Dijon mustard, 1 tsp maple syrup (optional), 1 garlic clove, minced or grated (optional), sea salt and black pepper to taste. For the salad: 1 bunch kale, de-stemmed and thinly sliced, 1 citrus fruit peeled and sliced, 1 avocado diced, 1/4 cup almonds chopped, 1/4 cup red onions thinly sliced, 1/4 cup pomegranates or dried cranberries (optional), 1 jalapeno seeded and sliced.
Directions:
1. Combine all dressing ingredients in a tightly sealed jar and shake for 30-60 seconds until well-emulsified. Season as needed with black pepper and salt.
2. Combine kale and lemon juice in a large mixing bowl and massage for 2-3 minutes.
3. Add remaining salad ingredients to massaged kale. Drizzle with dressing and toss gently.
4. Serve and enjoy immediately.

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

Instructions:

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

Quench Activewear

Local businesswomen Angie Bulkley-Rogers sells sustainable workout wear with amazing quality and reasonable prices!

Quench Activewear is a small boutique brand ran by women for women in Mesa, AZ. They strive to create sustainable active and lifestyle gear. They use eco-friendly fabrics and do most production domestically. Quench promotes a safe and responsible workplace for their production teams. Their collection is made with love and will bring color to your world.

 

 

My Favorite Things

Coffee

I am obsessed with French Press Coffee and can’t do without it, the bolder the brew, the better!

My Favorite Things

Dogs

I love my dog Georgi and yes, she is a pit, the most misunderstood breed. She is an angel, well-behaved, and has been my best friend, protector, and doesn’t argue with me (LOL!) this past year when I needed a good, loving friend!

My dog Georgi 

My Favorite Things

Working Out

I listen to my body each morning and decide if I need weights, yoga, or a great hike! I focus on just moving my body every day. I do this for my physical AND my emotional health.

 

 

 

Questions? Leave Me a Message

 

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