Weight Loss and Nutrition

Easy Skillet Vegetables: Tiny bit of water, splash of balsamic and splash of soy sauce. Simmer to your liking: Bell Pepper (I used orange ones), Red Onion, Button Mushrooms, Tomatoes. Toss in fresh spinach at the end. Delicious tasting and looking. Great side dish for any meal. Takes no time at all.

Weight Loss & Nutrition

Weight Watchers and Dukan Diet Friendly Pizza. INGREDIENTS: Cauliflower, one head grated or "riced" makes 4 of these. Add, equal parts cauliflower, fat free shredded cheese. I use cheddar and motz. Smush down hard. KEY: PAPER TOWEL DRY THE RICED CAULIFLOWER. It will brown and crisp way easier if you lay it on paper towel, then put one on top, and press. Get the moisture out first. Bake 450 on parchment paper 20 min or so, add more vegies and marinara. I added cut up orange peppers, grape tomatoes, red onion, mushrooms and leftover chicken breast.

Squats for Shoulders and Legs

Arm Tattoo Sleeve

I LOVE this fake sleeve. It looks totally real if I pull it up my entire arm and toss on a short sleeved shirt. GREAT gift idea!

High Heel Christmas Stocking

I LOVE hanging this up every year for my clients to see! Fun Fun. Nice to smile while working out!

Eating & Nutrition, Dukan Friendly, Weight Watcher Friendly

I like to cut up vegies ahead so making meals is easy and fast. I had leftover grilled chicken, too. Buy already washed and packaged greens (these greens are spinach and romaine "spring mix" they call it. I cut up orange pepper, cucumber, red onion, tossed in grape tomatoes, sprinkle fat free feta for garnish. The juice from the heated meat tossed on this is plenty moisture for me, but there are many no sugar dressings, or make your own from greek yogurt and balsamic vinegar and mustard. Easy and delish, and won't derail your program.

Weighted Ball To Intensify Plank & Pushups

Webcam/Skype Training Exercise from Anywhere

CLICK HERE FOR ARTICLE: http://www.austin360.com/news/lifestyles/recreation/personal-training-via-skype-takes-away-excuses-for/nTHq9/

DUKAN DIET Easy Roast Vegies with Grill Mates

This oven vegetable recipe is low effort. I like make a bunch at once, so on "Cruise" days, you can just nuke what you need, or eat cold in salads or as cold side dish. Red onions are very sweet when cooked; love them. I just cut broccoli and red onion. I laid them on parchment paper (doesn't stick) but THIS time, I added for flavor (FLAVOR keeps it different and interesting) generous sprinkles of another post I did here: McCormick "Grill Mates" MONTREAL STEAK. I know,it says "steak" but fugetaboutit. This stuff is good on EVERYTHING.. especially vegies. Makes them flavorful and savory!! NUM! Spread out, spritz with regular or oil olive "Pam" or any nonstick spray. 350 degrees for an hour or more, to your liking. Done. (toss 'em around halfway through).

SKYPE & FaceTime Webcam Personal Training

All you need is a webcam to have Personal Training and Nutrition sessions from the privacy of your own home. Gift Certificates are available to give the gift of fitness to yourself, friends, and loved ones. Click here: http://www.1-on-1fitnesstraining.com/skype-payments.html

Exercise Video - No more Girl Pushups

Exercise Video Squat WIndmill

ROTISSERIE CHICKEN BAKE

HERE IS THE LINK FOR THIS DELICIOUS RECIPE: http://dukanitout.com/rotisserie-marinated-chicken/

TONE THIGHS AND GLUTES NO EQUIPMENT

DUKAN DIET, IS IT FOR YOU? LEARN WITH LIVE WEB CLASS.

Powhow - Live Webcam Classes™ - Instructor Dashboard

As a Professional Trainer and Nutritionist, I personally have had great success with this, as well as dozens of my clients. Weight loss needs varied from that stickler 5 or 10 lbs, as well as 40 and upwards.  This program has shown the highest success rate for MAINTENANCE that I have ever experiences. No calorie counting. Learn more during my classes.

HOW TO REMOVE GEL NAILS

HOW TO REMOVE GEL NAILS, SHELLAC OR GELLISH! I have the kit at home to do my own Gel nails (the uv light and special polish steps), and I have found removing the polish is kind of a pain. The way to do it, the EASIEST way, leaving your nails perfect afterwards, is this below. I do this even for friends who have Salon nails done (why pay salons to remove it, right?) You'll need cotton balls and nail polish remover. Pull off a piece of foil, 7" or so. Then do one strip just for your thumb. It's way easier to do the thumb separate. Doing ONE hand at a time (yes, you can do both) if alone, it's tricky though, so I suggest one hand, wait 10 to 15 minutes, then the other. I go at LEAST ten minutes so it just falls off my nail or needs the slightest nudge with an old spoon, or one of those cuticle pushers, and just lightly scrape it off. Put cotton ball on top of remover and tip once to wet the ball. Lay the cotton ball down,wet side up, 4 on the big piece,and lay your four fingernails on them and fold the foil over your hands. Repeat that with your thumb. WAIT IT OUT. Voila!

VIBRAM 5 FINGER WORKOUT SHOES

As a Professional Fitness Trainer, I had to try these shoes myself. I must say the lightness is great; the toe separation IS comfortable. I wear Nike Free 5.0, which are the barefoot feel, so this transition should be easy. I will review them as time goes by and I’ve done intervals, running, laterals, etc. I am all about NATURAL FOOT STRIKES, and this seems to promote that, if nothing else. “High rise” shoes, as I call workout shoes that are air filled, thick heeled, with lots of cushion, take away from natural foot strikes. These are not the most attractive shoe; the pink is actually hot neon (it photographs light pink). It’s truly about the foot strike and comfort more then the look, so I will keep blogging as I wear them over the next month.

BRIDES TO BE FITNESS AND NUTRITION

GETTING MARRIED? Want to feel and look better? You can do this via WebCam LIVE without leaving home! If you live in Austin, you can do both – In Person and Via WebCam! I have many happy brides loving their photos (and arms and abs,etc.) Winter wedding 2012 or early 2013? Let’s do it!

No More "Girl" Pushups

ABDOMINALS X Abs in Plank

Super Effective and Easy to Learn. GET INTO PLANK, FACING FLOOR OF COURSE HANDS DIRECTLY BELOW YOUR SHOULDERS, ARMS FLEXED SEPARATE YOUR LEGS INTO AN "X" EXHALE YOUR RIGHT KNEE TO YOUR LEFT ELBOW, IHHALE AND RETUEN IT TO THE X EXHALE YOUR LEFT KNEE TO YOUR RIGHT ELBOW, INHALE AND RETURN IT TO THE X Start counting at 8 with the first knee down to 1, and repeat 2 or 3 times. DONE!

Bride to Be Fitness and Nutrition

GETTING MARRIED? Want to feel and look better? You can do this via WebCam LIVE without leaving home! If you live in Austin, you can do both - In Person and Via WebCam! I have many happy brides loving their photos (and arms and abs,etc.) Winter wedding 2012 or early 2013? Let's do it!

Walden Farms Calorie Free Foods

Walden Farms is at most local grocery store. Their products from salad dressings to caramel topping are calorie free. No sugar, No fat, No Gluten. By substituting lower to no calorie versions with other foods you buy, look what the results can be:

Dukan Chicken Salad Wrap

This is from the Dukanitout.com site. I made the chicken salad, minus the pickle. orange and chestnuts. In other words, lazy me, I did the cooked chicken and cut it up, made mayo, and added green onion, red onion, chopped hard boiled egg, celery, and season to taste, done. I get tired of same ole pancake as a sandwich so it was fun to use lettuce and hold it up and eat like a sandwich!!! DUKAN MAYONAISE (from Dukan Diet recipes) 1 egg yolk salt and pepper 1 t vinegar 1 t vegetable oil 1/2 t Dijon Serves 6 CHICKEN SALAD SANDWICHES AND WRAPS chicken from an entire rotisserie chicken, cubed 1/2 cup celery, diced 1/4 cup gherkin pickles, diced or 2 green onions, chopped 6 oz mandarin oranges in water (Consolidation) 1/4 cup red onion, diced 2 T water chestnuts, diced a few tablespoons Dukan mayonaise or regular light mayo 1 T yellow mustard 1 head iceberg lettuce

TRICEPS AND GLUTE TONING

EGGIES - As seen on TV

Eggies (as seen on TV) these things work really well and you never have to peel another egg shell. You can also add seasoning to them before you cook them. Pretty cool!

Dukan and Weight Watcher Friendly Casserole

Sliced zucchini, mozzarella, salsa, topped in turkey bacon. Oven at 375 for 45ish minutes

msfitness - Kondoot

msfitness - Kondoot

Kondoot - Social Live Video

Kondoot - Social Live Video

Step-Around Jump Lunge - Kondoot

Step-Around Jump Lunge - Kondoot

Sinus Infections and Antibiotics

High Protein Low Carb JERKY

I found this of all places, The Home Depot at the Checkout counter! It comes in regular and Teriyaki and is DELICIOUS! This is a great chewy and satisfying snack.

Weight Loss and Nutrition

I marinated this pork chop just a few minutes in sugar free maple syrup and soy sauce, equal parts. Another good one is equal parts syrup and mustard with splash of balsamic. I tossed on outdoor grill for 20plus minutes and served with nuked frozen brussel spouts. I tossed fat free feta on the vegies at the end. Fast and easy meal.

Temporary Tattoo

Love paw prints. These come in all colors;I did black in the big one, small ones are killer cute, too. Great for kids and cheeks for school mascots.

Arm and Shoulder Toning Video 2 minutes

Ab Plank Slides

Healthy Teeth and Gums = Health

Sonicare takes the guess work out of toothbrushing. 30 second interval timer makes the 2-minutes go fast. Remove plaque way better then regular toothbrush.

Step Around Jump Lunge

Fat Free Cream Cheese Pancake

Here is the original link for the GENIUS recipe!!! http://www.ibreatheimhungry.com/2012/01/cream-cheese-pancakes.html I made this with fat free cream cheese and it was delicious. I mixed it in a measuring cup beat with a fork and it was fine, but a blender will definitely make it smoother. Add sugar free syrup or whatever you want on top. I loved it plain! A client suggested using fat free strawberry cream cheese. Num.

Bling Thermal Cup

I love my coffee hot, and I love bling. Well, this mug takes care of both!!

Standing Side Bend for Abs

Crossed-Leg Squat

Tone thighs, improve balance and strengthen core in one move.

Nutrition - Weight Loss and Weight Maintenance

Easy to prepare dinner for Cruise phase and onward. My palate is very easy, so I just split a pound of low fat hamburger and make it into two patties (season to your taste). I BBQ grill the hamburger patties and top with fat free cheese slice. Vegies: On cookie sheet, 350 for an hour: I cut broccoli and red onion, and put one garlic glove in there too, (with a teaspoon or so total) of olive oil, tossed and spread out. Halfway through cooking mix vegies if more then one layer (I pile it up for leftovers so I toss halfway through). Then I toss with Fat Free Feta for nice flavor finish!

DUKAN "Surf & Turf" Cruise phase

This meal is a Dukan Cruise (maintenance for me) dinner that works for most ALL weight Loss and maintenance programs. I reheated leftover sirloin steak and salmon made on the grill. With that, I put cut up vegies in a skillet with fat free chicken broth for flavor and a splash of soy sauce. Simmered them until cooked to my taste and topped off with fat free feta. Cruise phase and forward for this one.

Clairol Root Touch Up

I don't usually go so personal, BUT, I get asked how I do my hair. I wanted that darker ends look for depth yet I didn't want to do that drastic roots to tips underside layer many women do. So, I purchased the Clairol Medium Brown root touch up kit. In TEN minutes it's done. I mixed the stuff (really easy) and just painted it on my dry styled hair, where I wanted the ends darker. It IS that easy. I put some on my bangs in the middle and did my ends, and then sort of painted it on in streaks here and there. I LOVE this low lighted look. Adds a fun flair of color and richness and depth. So easy to do yourself, and I always get great compliments on this look. Do more or less for subtle depth, or the root to tip thing. There is enough in the one box for that.

Step Knee Abs

Weight Loss and Heart Healthy Porridge

This “porridge” is great for Dukan Diet or any other No Sugar, No Fat weight loss program. You may use Steel cut oats instead of Oat Bran as recommended by Dukan guidelines, depending on which phase. I am in maintenance and love blending steel cut oats with the oat bran, as steel cut are more chewy and hearty. INGREDIENT OPTIONS (I prefer a non chocolate porridge since it’s mostly for breakfast but unsweetened cocoa works) Oat Bran (and/or Steel cut oats) Yogurt non fat greek Skim Milk Sugar and Fat Free maple syrup Cinnamon Goji Berries (or any berry, depending on phase) Non Sugar sweetener to taste if you don’t use syrup Fill container with dry ingredients, cover about one half inch with skim milk. Mix with spoon to get bottom stuff and shake. Add yogurt and rest of ingredients and shake. Let it sit overnight and soak up all the goodness and enjoy.

Military Pushups in Plank

Dukan and Weight Watcher Easy Meal

Delicious and easy to prepare meal. Chicken Thighs Cut up Zucchini, yellow squash, peppers, mushrooms, onion Fat Free low sodium chicken stock, low sodium soy sauce optional Fat Free Feta Cheese I put the chicken on the grill which provides all the flaver you need. Season if you prefer I put cut vegies in skillet with the stock (and splash of soy sauce) and simmer until soft Serve the chicken and sprinkle the fat free feta over the cooked vegies. Great for leftovers, too.

Jump Squat Reach

Just to look at? Fresh Caramel

So, I posted how to make caramel (I JUST discovered this method) by simmering a can of condensed milk for 3.5 hours. Chill, open and voila. It's MAGIC... you open the can and there is the most perfect caramel. Texture and flavor. Love. This is actually Fat Free. Why not, in moderation, now and then.

Weight Loss Friendly Side Dish

No need to add olive oil. 425 30 minutes. Broccoli, Onion on cookie sheet and at the end before serving, toss it with Fat Free Feta Cheese. NUM.

Dukan Friendly Stuffed Jalapenos

Turkey Bacon Wrapped Stuffed Jalapenos for an appetizer or meal.

Fat Free Caramel

Love the discovery of making caramel by slow hot water boiling a can of condensed milk. I found FAT FREE Condensed milk. 100 calories for two tablespoons and no fat, VS 130 and over 3 grams fat per 2 tablespoons. It may not seem like a lot at a glance, but over the whole can, its ten servings, and that is 10 times the fat and calorie difference. Remember: 50 calories a day surplus is over 5 lbs a year on you (50 a day less the you need? Five lbs off of you. An easy way to cut? Use Fat Free.

Cardio + Burpee

Fit Flops for comfort and fashion

Comfort can have bling, too. I love Fit Flops. They have great support, easy on heels and back, especially if you are on your feet a lot. No, you don't get them for toning, but you know that. Walk more, comfortably, that's how you get more toned.

Guilt-Free Dessert

No Fat No Sugar Delicious Dessert. Dukan and any weight loss/maintenance program friendly. Greek Non Fat Yogurt, Oat Bran for all its benefits, Goji Berries, Drizzle with fat and sugar free maple syrup!

Powhow - Live Webcam Classes™ - Instructor Dashboard

Powhow - Live Webcam Classes™ - Instructor Dashboard

Eat without Quantity Restriction on the Dukan Diet. This is a one half pound (maybe a big more) lean beef burger Topped with (whole food block) Sharp Cheddar Fat Free hard cheese slices Broccoli head (that’s a full medium head shown) Preheat oven 425. Cut Broccoli, mince garlic, toss in onion optional Drizzle or toss in maybe a teaspoon, tops, olive oil put onto cookie sheet and bake for 20 minutes. I’m so,so satisfied eating this. If you like to eat quantitively, without restriction, Dukan is for you.

Dukan Cruise Breakfast Idea

Shredded chicken, egg, onion, zucchini, tomato, fat free Swiss cheese topper. Add cajun seasoning for extra zip.

My recent post about Gel Nails at home, made me want to share how to put your hands in the LED light to maximize time. Instructions say to do thumbs first, but it's hard and awkward to hold both thumbs in the light. Done THIS way it is time saving, yay, and comfortable. One hand 4 fingers and the opposite hand thumb!

Abs Workout with BOSU

Easy Stress Relieving Stretch

This move often called "cat dog" is great for relieving stress, improving posture and it just feels good. It's quite self explanatory!

Fat Free HARD cheese YES!

Whole Foods everywhere have this. By far THE best Sharp Cheddar thats FAT FREE! The also have Jack with Pepper, and Motz, too.

2 Minute Flutter Arms

Shopping Fat Free For Weight Loss

Whole Foods just opened up close to my home. Granted it's nickname is Whole "paycheck" for a reason, yet sometimes the small extra cost is worth it. I found fat free Feta Cheese, that I checked out when I got home and its texture and taste were good, so I dove in and purchased the other "hard" cheeses they offer that are also fat free. I'll post my feelings on those once I try them. The Feta though? Surprisingly good! Most local grocery stores carry fat free Kraft shredded and sliced cheeses. Fat in food, if you are not careful, is fat on your body. Force your body to burn its own fat for fuel by taking it out of your foods where possible.