Personal Trainer in Harlingen | Rio Grande Valley

Welcome to my Virtual Fitness and Nutrition Studio – based in the Rio Grande Valley

A site created to educate and share information on Fitness and Nutrition as part of a Healthy Lifestyle. I hope to demonstrate my nutrition and personal fitness training expertise.

Don’t live in RGV, or travel a lot? I’ve got you covered! You can still train with me remotely from anywhere using Skype and FaceTime. All you need is a webcam or an ipad or smart phone.

Exercise Video – Variation of Abs on BOSU

Jun 23, 2012

This will hit those LOWER abs everyone really wants to feel. You need a BOSU ..OR, you can use a stability ball if you want to challenge the balance too!



Take care,

Margo

Weight Loss and Weight Management Vegie Dish

Jun 20, 2012

So easy. Cookie sheet, cut up broccoli, onion, garlic if you want  Add Fat Free Feta cheese before serving. NUM Eye and Palate pleasing.

No need to add olive oil at all. It’s still fabulous without it. Browns just fine. 425 for 30  minutes.

Take care,

Margo

 

 

No Sugar No Fat Pancake Breakfast

Jun 9, 2012

Dukan Galette (pancake) topped with Fat Free cottage cheese, a sprinkle of cinnamon and drizzled with No Sugar No Fat Maple syrup (Mrs. Butterworths). I also like more cottage cheese on the side for a substantial breakfast. This is the actual quantity I have each day on Dukan.

Weight Loss and Weight Maintenance

Jun 8, 2012

I’m not a big person but I like to eat a LOT. My husband is still amazed how much I eat at dinner especially. I’m in Phase 4 “stabilization” of the Dukan Diet. This dinner is what I would eat in Cruise as well. It worked for me.

This is one-half pound (maybe a bit more) 96% lean ground beef
Topped with (from Whole Foods) Sharp Cheddar Fat Free

Broccoli head (that’s a full medium head shown)
Preheat oven 425.
Cut Broccoli, mince garlic, toss in onion optional
Toss in maybe a teaspoon of olive oil

Spread onto cookie sheet and bake for 20 minutes at 425.

I’m so,so satisfied eating this. If you like to eat quantitively, without restriction, Dukan is for you.

Nutrition and Weight Loss – Hot/Cold Dinner Salad

Jun 7, 2012

Don’t know how to cook? Cut up vegies, toss in skillet with low sodium, non fat chicken broth. Adds flavor and aroma.

Toss cooked vegies onto a bed of greens with cold vegies and warmed leftover chicken, etc. Splash with balsamic. We eat with our eyes first and this presentation looks good and tastes great.

Exercise Video – Tone Arms

Jun 6, 2012

Here’s an updated version of my “flutter arms”. Do these standing in place; easy easy.. and effective!




Take care,

Margo

Dukan Oat Bran Box Recipe – Muffins

Jun 3, 2012

If you purchase Dukan Oat Bran, there are recipes on the side of the box (shown here). I took the recipe for 4 muffins (who has a tin for 4? haha) and doubled it, so I end up with One Tablespoon Bran PER muffin. I just poured the mix evenly by eyeshot, into my six slot non stick muffin pan. The recipe as you see calls for 4, so by doubling the INGREDIENTS, you end up just pouring more into each of 6 tin cups, for even bran intake. Easy to calculate your daily consumption that way. I made the cinnamon with personal touch for more density. I tossed in a couple tablespoons of non fat yogurt and a couple tablespoons of non fat cream cheese. (Very nummie recipe coming soon by my client for lemon bar muffins, with cream cheese and lemon zest).

Pour mix into six non stick tin; I just eyeball it.

They pop out of tins really easy….then I cool and eat, if I’m patient enough to wait. haha

Roasted Red Pepper Dip Fat Free

May 30, 2012

This dip is UNBelievable. The flavors burst in your mouth. Use for dip, or to spread on Dukan toast points, or on top of any chicken,fish or other dish. Every client of mine went gaga over this.

Roasted Red Pepper Dip

1 jar (4 ozs) roasted red peppers, drained
4 ozs sun dried tomatoes, packed in oil
(drained and patted dry Diet friendly that way)
2 cloves garlic
1 teaspoon ground cumin
1 teaspoon salt
1 or 2 pickled jalapenos coarsley chopped (I use a few sliced ones that come in a glass jar)
1/4 cup fresh cilantro
1 bunch green onions – white part only – coarsley chopped
8 ozs Fat Free cream cheese, softened

Gradually add all ingredients into a food processor and process until smooth.
Serve with vegies, endive, jicama sticks,etc.
Best when prepared one day ahead of time.

No Carb Pasta Dinner

May 29, 2012

Easy sample of no carb pasta dinner: Shiritaki angel hair with pork and vegies.

In skillet with chicken stock as base (non fat) I cook summer squash, mushrooms, snap peas. I toss in a few tablespoons of soy sauce, and the shiritaki noodles and cut up leftover lean pork. Toss together and serve, with a big dollop of non fat sour cream on top. NUM. delish, filling, very healthy, dukan friendly too.

Dukan Chocolate Cake

May 28, 2012

So, I found myself in a pickle. My open pouch of Dukan Chocolate Oat Bran Muffin mix, but no muffin tin. Instead I found a recipe on line of double chocolate cake instead…to use the batter for a cake. Make your own from scratch, just like the muffins. I prefer to slightly undercook for more dense texture, as soon as the toothpick barely has anything on it!

I took the mix and two eggs, 3/4 cup non fat greek yogurt and fake sweetener (six packets) and tossed in one extra tablespoon of my unsweetened cocoa. (the fake sweetener and extra cocoa totally optional).

Mixed it up; baked at 350 for 23 minutes. MOIST, dense, heavy. I took a big piece right out of the hot pan, and placed in a bowl of yogert sprinkled with goji berries. OMG. A treat during my consolidation; but during cruise? Go for it. Just this big of a piece! haha One 12th of my 9″ round is two tablespoons oat bran. I had at least 4 tablespoons in my at least one sixth of the cake. I’m very full…haha

Make from SCRATCH easy. See my Muffin recipe at this blog. Adjust egg/yogurt to texture you prefer. No sugar, No fat.

NEW – Dukan Oat Bran Pancake Recipe

May 26, 2012

I received a free (yay) box of oat bran when I ordered from the Dukan site. On the box is a pancake (or galette) with a recipe a bit different then the one in his book and on line. I like this one better for two reasons: It’s easier (one less ingredient) and it’s more dense, thick and heavy, and to me, just better! Firmer for sure for picking up or cutting into pieces.

INGREDIENTS:
1.5 tablespoons oat bran
2 tablespoons non fat greek yogurt
one egg white

I actually double this most times, to make two at one shot.

1. Mix the yogurt and bran.(im lazy so I push this thick blog to the side of bowl)

2. Crack egg white in the scooped out spot and beat with fork,

3. Mix it all up really well until it’s smooth. Takes some elbow grease but it’s worth it!

Pour into non stick skillet MEDIUM heat. Patience here: About 4-5 minutes on first side, till it starts to dry on the top…A spatula should EASILY lift the whole cake; flip and do 3-4 or so more minutes on second side. Cool and enjoy, or, don’t cool and enjoy. haha

See how thick? I cool them on a splatter screen, and photographed to show the thickness!

Personal Training Exercise Video 2 minutes

May 18, 2012

Tone your legs, work on balance and burn calories with this BOSU segment. You can perform this standing on the floor or add intensity using a riser if you don’t have a BOSU.


Take care,
Margo

Dukan Chocolate “dough” for chips & baking

May 17, 2012

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

May 14, 2012

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!!!

Dukan Diet Cold Meal: Lettuce Wraps

May 12, 2012

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

May 12, 2012

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

Dukan Oat Bran Muffins

May 10, 2012

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

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

Cinnamon Oat Bran Muffins

Use the recipe above but

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

 

Exercise Video – Lunge Kick

May 4, 2012

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


Take care,

Margo

Weight Loss & Nutrition – Syrup, Fat & Sugar Free

May 1, 2012

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.

Sugar = Fat

Apr 7, 2012

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.