Personal Trainer Austin Texas

Dukan Chocolate “dough” for chips & baking

margo-personaltrainer — Thu, 17 May 2012 20:21:52 +0000

Chocolate “chips, dough, brownie” etc.

Use this to put in anything you bake, or eat it right out of the oven or frozen. NUM for us chocoholics. It is a “tolerated” item, but still… it won’t blow anything.

1 egg yolk
2 tbsp of sweetener ( I used the brown sugar splenda)
1 tbsp cocoa powder
1 tsp of vanilla yogurt (sugar/fat free of course!) or plain and use flavor liquid you like

mix all ingredients together and roll out on a baking sheet (not aluminum foil or you’ll never get it off!) about 2mm thick. Then bake on 350 for 10 minutes.

Photos: Mixing in the bowl
Then rolled out on paper, after 8 minutes (it has two to go)
Then, impatient me, eating the “brownie” blob off the knife.

Simple Breakfast – Weight Loss & Weight Maintenance

margo-personaltrainer — Tue, 15 May 2012 02:14:34 +0000

Here’s a simple, anyone can make on the run Dukan Breakfast. Take one half pancake you made previously. Cut in half, pop in toaster.

Top with low fat (2%) cottage cheese, sprinkle with cinnamon, THEN, drizzle with fat free maple syrup. NUM!!! Delish Dukan fast and easy breakfast!!!

Eating, Nutrition & Weight Loss

margo-personaltrainer — Mon, 14 May 2012 12:46:31 +0000

The graph explains it all.

Dukan Diet Cold Meal: Lettuce Wraps

margo-personaltrainer — Sun, 13 May 2012 02:13:33 +0000

Want something cold for Cruise phase and on, for lunch?
Fat Free ricotta cheese and precooked & seasoned already from grocery store shredded chicken comes in many flavors) with: tomatoes, zucchini, and onions – which are grilled on the stove for a little bit – together in a lettuce wrap. You could also use beef and different veggies also. Fun & easy and great for weight LOSS and weight Maintenance on Dukan!

Dukan Cold Lunch or Dinner

Dukan Chicken Tenders wrapped in Turkey Bacon

margo-personaltrainer — Sat, 12 May 2012 22:44:36 +0000

Love this! Share your recipes!

PreCooked (available local grocer or make yourself) “heb” Seasoned boneless skinless chicken breast cilantro lime flavor, turkey bacon, and a sage leaf.

Slice chicken into pieces, put a sage leaf on them and wrap in bacon. Cook on 350 for 30 to 45 mins . depending on size and cooking preference.

Dukan Friendly Turkey Bacon Wrapped Chicken

Abdominal Video – No equipment required

margo-personaltrainer — Fri, 11 May 2012 14:01:07 +0000

This 2 minute segment targets the abs and sides for toning and shaping!

Take care,

Margo

Twitter Weekly Updates for 2012-05-11

margo-personaltrainer — Fri, 11 May 2012 04:41:00 +0000

Greek Yogurt/Rhubarb/Goji Berries-1 Tsp.+ 1 Tsp Stevia. NUM. Freeze for 30 mins – a guilt free, protein rich dessert! http://t.co/fU6HuZmv #
Greek Yogurt/Rhubarb/Goji Berries-1 Tbs+1 tsp Stevia. NUM. Freeze for 30 mins – a guilt free, protein rich dessert! http://t.co/JTN0u5dO #
Weight Loss Tip: No Fast Food EVER! http://t.co/U0bdINa2 #
I uploaded a @YouTube video http://t.co/sYz9xO8k Standing Side Abs #

Dukan Oat Bran Muffins

margo-personaltrainer — Fri, 11 May 2012 02:01:11 +0000

Chocolate Oat Bran Muffins

Ingredients

6 tablespoons of oat bran
4 teaspoons of reduced fat, no sugar added cocoa powder
2 eggs
6 tablespoons of zero fat yogurt
1 teaspoon of baking powder
Sweetener to taste

Method

Mix all the dry ingredients in a bowl.
Add the yogurt and eggs and whisk until smooth.
Add sweetener to taste.
Divide the mixture equally between 6 paper muffin cases in a muffin tray.
Bake in a preheated oven at 350 degrees F for 15 to 18 minutes.

Cinnamon Oat Bran Muffins

Use the recipe above but

Omit the cocoa powder and instead add 1 1/2 teaspoons of cinnamon.
Reduce the quantity of yogurt to 5 tablespoons.

Exercise Video – Lunge Kick

margo-personaltrainer — Fri, 04 May 2012 12:47:26 +0000

This video works your abs, cardio, balance and legs! All in one segment requiring NO equipment.

Take care,

Margo

Twitter Weekly Updates for 2012-05-04

margo-personaltrainer — Fri, 04 May 2012 04:41:00 +0000

Weight Loss: Here is what 1LB of Fat looks like: Now, be happy when you lose "just" one pound! http://t.co/XCzS1Sti #
It's easy to buy into the hype. Don't have "expensive pee" by taking vitamins you don't need; get them through food!! http://t.co/wLM43yl0 #
I uploaded a Youtube Video: Lunge Kick http://t.co/3hWmlAaL #

Weight Loss & Nutrition – Syrup, Fat & Sugar Free

margo-personaltrainer — Tue, 01 May 2012 17:40:18 +0000

Mrs. Butterworth’s (and other brands) are hopping on the no sugar bandwagon. Yay.
Nutrition Facts
Serving Size 1/4 cup (60ml)
Amount Per Serving
Calories from Fat 0
Calories 20

There are 20 calories in a 1/4 cup serving of Mrs. Butterworth’s Sugar Free Syrup.
Calorie breakdown: 0% fat, 0% carbs, 100% protein.

Workout Video Segment – Cardio+Leg Tone

margo-personaltrainer — Fri, 27 Apr 2012 19:07:03 +0000

This is called “step around lunge”. You’ll feel it working your legs, waist and heart!

Take care,

Margo

Twitter Weekly Updates for 2012-04-27

margo-personaltrainer — Fri, 27 Apr 2012 04:41:00 +0000

Love the Dukan Diet idea of protein & veggies. Fabulous salad w/ both cooked & raw veggies & salmon. Use any protein! http://t.co/CTuEeMNL #
NEW GROUP LIVE WEBCAM TRAINING! http://t.co/AHUfoxgW #
I uploaded a @YouTube video: Step Around Lunge http://t.co/ZO6mUh7t #

LIVE WEBCAM GROUP PERSONAL FITNESS TRAINING

margo-personaltrainer — Sun, 22 Apr 2012 19:20:09 +0000

Just launched, NEW GROUP Personal Training! All you need is a webcam!

Click here: http://www.powhow.com/classes/group-one-on-one-personal-fitness-training

Workout Video 2-Minute Legs, Balance, & Core

margo-personaltrainer — Fri, 20 Apr 2012 22:23:28 +0000

Challenge balance & muscle endurance with this leg toning, core strengthening 2 minute segment.

Take care,
Margo

Twitter Weekly Updates for 2012-04-20

margo-personaltrainer — Fri, 20 Apr 2012 04:41:00 +0000

Nutrition Tip:If you like yogurt, go with the best alternative: Greek Plain NON-Fat (any brand) as a healthier choice. http://t.co/Pf1jpIY7 #
In pain? Read "Living without Pain" Ill health is unnatural. Health is your birthright & normal, natural state of your body. #
I uploaded a @YouTube video http://t.co/7rKabdSj Balance & Leg Toner #

2-Minute Workout – “crab walks”

margo-personaltrainer — Fri, 13 Apr 2012 13:10:16 +0000

This segment targets your core/balance, while toning your arms and hamstrings.

Take care,
Margo

Twitter Weekly Updates for 2012-04-13

margo-personaltrainer — Fri, 13 Apr 2012 04:41:00 +0000

NEW EASIER CPR – Save a Life
http://t.co/eubRjfuc #
Before it's too late, start your Spring Program NOW to feel & look better for Spring & Summer – while there's time! http://t.co/9WZ5Mubp #
I uploaded a @YouTube video http://t.co/b3RezvVw FitQuick: Crab Walk #

Sugar = Fat

margo-personaltrainer — Sun, 08 Apr 2012 02:48:03 +0000

Think fat free cookies and fat free ice cream and fat free candy is good? THINK AGAIN! Fructose (high fructose corn sugar, HFC, is in most things you buy in astonishing numbers. Insulin does NOT recognize it in your body.

Leg Toning/Cardio Segment using Stair Stepper

margo-personaltrainer — Fri, 06 Apr 2012 12:38:58 +0000

I call this Smush-Smush Step. Why? When you step down I want you to press your foot toe to heel, into the floor, as if you’re making a perfect foot imprint into cement, or playdoh. That is, don’t step flat. As you step toe, you’ll feel your quad, and as you put the weight back on your heel, you’ll feel your hamstring and glute. Staying low, as I demo, repeat other foot WITHOUT raising up.
Then, quietly, jump back up to the step. You can actually do this without a step, just step out left and right, and quietly jump back to the center. It targets thighs and heart. Tone and calorie burn!

Take care,
Margo