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: Legs on the BOSU
Really feel the burn and toning action using the BOSU for legs. Challenge your balance and core as well!
Take care,
Margo
Crispy “breaded” Chicken Tenders
I’m not a professional, so I post photos of my REAL dishes. I don’t feel like I can achieve the beauty or perfection of professional foods shots, so here is the real deal.
Ingredients:
Pieces of chicken, turkey, fish of choice
Oat Bran
Seasonings to taste
Egg or Egg Beaters
Optional low or non fat shredded cheese
Optional dollop of fat free sour cream to garnish
Preheat oven 350. Cook to taste, approx 30 min, flipping optional halfway thru.
Put dry ingredients in one bowl, eggs in another, and cover piece by piece the protein in egg wash, then toss in bowl of dry ingredients and lay on foil or parchment paper (spray with pam to avoid sticking).
Cook till done or crispy to your liking, adding cheese last few minutes.
Flour-less Pancake (Banana & Egg only)
Eating & Nutrition – Protein & Veggie Omelet
Who needs bread or starch to derail weight loss when you can eat like this. Cruise phase Dukan, as well. Eggs or egg beaters works. I tossed leftover broccoli florets, cut up green onion, a few cherry tomatoes into not stick skillet. Let them heat up, poured in eggs, let them simmer up a bit, (I was hungry….so…I added big blob of fat free cottage cheese) and folded over, cooked a bit more,and slid onto my plate. This was lunch, but could be breakfast or dinner. EAT MORE AND LOSE MORE!
Eat More & Lose More
Legs & Arms Exercise Video – 2 minutes
Strengthen and Tone your legs, butt and triceps doing my “Straddle Squat plus Bicep Curl: segment using a single dumbbell.
Take care,
Margo
Sugar Free Werther’s Caramels!
Self-explanatory why I’m posting this!
Eating, Nutrition & Weight Loss
I just discovered by accident this brand FAGE. I was a Chobani girl but this Fage PLAIN is good enough to eat without putting anything into it!!! You Dukaners will LOVE love this brand. It costs slightly more, but is oh so worth it!
Excellent plain or with added flavor!
Crusted Salmon Bake (works with any protein)
I used salmon this time, but this recipe works with ANY fish or chicken or pork.
INGREDIENTS:
OAT BRAN
Weight Watchers Low Fat Shredded Mexican Cheese Blend
EGG, 2 whole, or quarter or so cup of egg beaters, or just whites.
Salt & Pepper and any other dry spice you like
Fish, in this case
Mix the dry ingredients, beat eggs, toss in fish,
Then toss into the dry mix and thoroughly smush down and cover
Flip on to baking sheet (I also smushed a bit more on at this time to make it thicker)
Bake 350 (or to your liking) for 20 minutes
UP temp to BROIL for last few minutes to brown the crust. It will be crunchy and protein will be MOIST!!!!
No added fat or sugar!
Crispy Crusted Salmon with Moist Center!
Exercise Video – 2 minute full body
A client joins me for a full body 2- minute segment toning legs, arms and core using a set of dumbbells.
Take Care,
Margo
Weight Loss – Hot/Cold Dinner Salad
First, put tablespoon greek yogurt in bowl, splash of balsmic and soy sauce, mix. Tossed in greens. I then added steamed broccoli, nuked leftover seasoned chicken, green onion, cherry tomatoes, and done.
Hot Cold Dinner Salad Meal
Protein Breakfast – Weight Loss & Nutrition
Okay, back on track after the mini splurges – simple scrambled eggs and chopped green onion is a great Dukan “attack” breakfast and friendly to any weight loss breakfast program.
I used real eggs this time, but it tastes just as good with egg beaters.
Easy breakfast scramble
Exercise Video: Stability Ball abs and glutes
Using a Stability Ball, add balance challenge to a great ab/core toning segment and butt/glute burning segment all in 2 minutes!
Take care,
Margo
Weight Loss Friendly Appetizer – No Starchy Carbs
Skim Milk Mozzarella, Reduced fat pesto, cut cherry tomato.
No Carbs!
Nutrition & Weight Loss
Holiday Vegetable Medley: Brussel sprouts, yellow squash, red onion, red, yellow and orange pepper, garlic cloves.
Salt, Pepper, Olive Oil, toss and roast at 400 degrees 40 minutes, toss halfway through. Cook till tips are brown or to your liking.
Lose weight eating good!
Exercise Segment: Using a wobble board for intensity
Using a ‘WOBBLE BOARD’ add intensity and balance challenge to my single leg straddle squat.
Take care,
Margo
Roasted Brussel Sprouts and Garlic
INGREDIENTS:
Brussel Sprouts (I think fresh work best)
Garlic Cloves – peeled and whole or diced chunky
Salt & Pepper
Cut the brussel sprouts in half, and my preference is cut the cloves in half or quarters depending on size.
Toss a couple tablespoons of olive oil on, salt and pepper, and toss.
Spread on cookie sheet, bake 30 to 40 minutes in 400 degree oven, or to desired crispness. I like crispy edges.
I served with Salmon. They work with ANY protein.
Fresh Brussel Sprouts & Garlic
Spread on Cookie Sheet
Roasted – from the Oven
Served with Salmon
No Carb Pasta – Pure Protein Meal
So easy. These angel hair noodles pick up the flavor of whatever you put with them. Rinse noodles first.
In saucepan: Few tablespoons water, balsamic vinegar and soy sauce. That’s it.
Add: 2-3 ounces of fat free cream cheese and mix until creamy
Toss in Shiritaki noodles until heated. Serve.
I added a few cut up pieces of leftover grilled chicken this time.
Pure Protein Noodles
Profound & True about Health
Exercise Video: Using a Weighted Body Bar
Using a weighted body bar, add intensity for strength and toning to this safe straddle squat rowing and overhead combo.
Take Care.
Margo
DearFoams Velour Bootie
I’m about comfort and warmth between clients and during my off time. LOVE DearFoams Velour Bootie House Shoe/Slipper!
Talk about comfort!
Eating & Nutrition – Surf n’ Turf at the Surf
Found it ironic I did my “surf n’ turf” and was literally on the surf during holiday. View from my balcony, following Dukan “cruise” meal of Salmon, Sirloin and Broccoli.
Dukan Cruise on Vacation
Core/Ab Toning In Place
No equipment needed to tone your torso. Stand in a straddle, knees bent, abs engaged. Exhale as you reach a flexed arm in line with your ear; bending yet keeping your body still from the belly button down. Really hold abs in, exhale on the reach over to the other side. Complete 8 reps per side, 3 sets.
Post Holiday Meal
Back on track – Dukan “Cruise” dinner or weight watchers or any other, get back on track program, would love this meal. Salmon with broccoli. Tastes as delicious as it looks!
Dukan the day after Holiday, simple salmon & broccoli
Exercise Video: Core/Abs: Inverted BOSU Plank Challenge
Challenge your core and arms doing my inverted BOSU plank abs combo.
Take care,
Margo
Exercise Equipment: Weighted Body Bar
Use a weighted body bar for variety and to help with muscle “Confusion” so you and your muscles never get bored!
Stay Fit using a Body Bar
Exercise Video 2 Minutes: Target Glutes & More
Target your glutes being on all 4’s, without any weights. This also hits your obliques and arms.
Take care,
Margo
Nutrition & Weight Loss
Dukan “Cruise” and beyond, as well as the Mediterranean, Weight Watchers and more. Easy “Surf and Turf”. I reheated leftover Sirloin and Salmon, and did a quick convection grill of precut veggies with seasoning. Healthy, filling, easy.
Exercise Video: Full Body with a Weight
Using a single dumbbell or a weighted exercise ball (or any household object) get a good full body workout standing in place.
Margo
Exercise Video Segment: Slides 4 Thighs
Using a face cloth or dish towel, get a killer burn and nice heart rate doing my “slide” for thigh toning.
Take care,
Margo
Eating & Nutrition & Weight Loss
Make this for any weight loss, healthy eating, and weight maintenance lifestyle. NO added fat or sugar! Greens, with reheated leftover veggie medley and reheated leftover lean sirloin. Again, salad is not rabbit food!
A Fabulous Meal of Leftovers.
Legs, Core, Abs, Heart Rate Segment
Standing in place, do my “kickbox” Cardio move. Slowly lift one leg and press/kick, left/right/forward/back, in other words, toward 3 o’clock, 9 o’clock, 12 o’clock and finally 6 o’clock. Keep your knees bent, with abs held in tight throughout the movement, arms up at the ready. Lead with right leg do eight cycles around, repeat leading with other leg, eight cycles around.
CALCIUM FOOD SOURCES
FOODS THAT CONTAIN CALCIUM
Nutrition & Weight Loss
Easy Convection veggies. I cut up various vegetables (or be lazy and buy them cut up). Lay on parchment or foil in convection oven. Season with Perfect Pinch “vegetable” seasoning by McCormicks and put on 350 for 30 or 45 minutes. I like to cook till they brown, as they get sweet and carmelized. Great hot as side dish and easy to reheat for other meals, as you see here at my blog.
Oven baked cut up Veggies Filling and Delicious
Turbo Bosu Abs & Arms – Exercise Video
A client named these “turbo” since the BOSU REALLY isolates those abs and gets your arms too keeping it level.
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Take care.
Margo
Salad isn’t a 4 letter word.
I know, it’s 5, but the word “salad” often conjures up “ugh” “rabbit food” and “too much work”. I agree, UNLESS you do like I do. This is weight watchers, and dukan friendly – ANY weight LOSS program friendly really.
1) Buy salads already washed and bagged so you just have to put in bowl. DON’T USE RIP DRAWER (CRISPER). Keep veggies, salad visible on shelf. Remember? Rest in Peace “rip” drawer.. things die in there.
Greens ready to go from store
2) Reheat veggies that you nuked or grilled in a big batch, so you just toss on WARM, yes WARM veggies onto the salad. This makes it taste delicious and ‘feel’ like a dinner.
Nuked Leftovers Protein and Veggie Mix
3) Reheat and toss on protein..In this case I had chicken and steak and chose to cut up the lean sirloin and nuke, and tossed it on.
First thing I did was put 2-3 tablespoons fat free greek yogurt in bottom of bowl, mix in splash of soy sauce & balsamic vinegar. Dressing DONE. Tossed in greens, mixed, then tossed on warm veggies and meat. DELICIOUS!!! DOESN’T THIS LOOK GOOD!!??
Not “just” a Salad!
Exercise Video: Butt and Triceps Combo
Tone your Triceps and Glutes at the same time laying down with this one move, using a single dumbbell.
Weight Loss and Weight Maintenance
Lean Sirloin with McCormicks “Montreal Steak” seasoning and steamed green beans with “Perfect Pinch” veggie seasoning. Easy and Delicious.
Dukan Cruise & Weight Watcher Friendly Meal
Clean Eating Easy Meal
This is a fast, easy meal to prepare that is weight loss friendly. NO ADDED FAT OR SUGAR.
Simple grilled salmon (I added McCormicks ‘Montreal Steak’ Grill Mates)
Nuked Frozen Brussel Sprouts and used McCormicks Perfect Pinch Veggie flavoring.
Done.
Grilled Salmon & Brussels
NO ADDED FAT OR SUGAR
Body Toning Cardio Calorie Burning Segment 2 min video!
Using a single dumbbell, accomplish both full body toning and calorie burning in 2 minutes!
Take care,
Margo
Healthy Easy Warm & Cold Salad Meal
I like time-saving, easy and delicious salads, so I use:
Pre-Washed Greens
Pre-cut veggie skewers (zucchini, pepper, mushroom, summer squash)
Salmon or chicken that I grill fresh or reheat
Dressing made in the bowl first, then tossed with above.
Dressing: Make in bowl before putting in above:
2-3 tablespoons of fat free yogurt, splash of balsmaic and soy sauce, mix in bowl.
Toss in greens, and I like the skewered veggies put on hot for a warm salad
Toss on cherry tomatoes and greens MIX WITH DRESSING FROM BOTTOM
Toss on hot salmon or chicken or whatever. DONE!
Warm Cold Salad Meal