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.
Full body Workout – Standing in Place
Holding two dumbbells, inhale and sit back onto heels and squat (really sit back, as if touching an imaginary chair)..
as you extend and raise both arms shoulder height keeping your arms long and flexed.
Exhale back up to starting position keepings arms close to body and straight back behind you – AS YOU RAISE ONE KNEE up toward chest crunching your abs.
Inhale back into the squat, and exhale the opposite knee to that side of your chest.
Full body Toning Segment in one Move!
Exercise Video – Lunge & Punch
Get a fun quick workout that tones your butt and core, while getting your heart rate up there, too. I call it my Lunge and Punch move with a kickbox flair.
Take care,
Margo
Weight Loss & Nutrition – Turtle Burgers – Pure Protein
Talk about the ultimate protein day meal! Turtle Burger! Just add vegetables for Cruise Day or Weight Watchers.
Use turkey bacon, lean hamburger, lean hot dogs!!! LOVE IT!
Plank Cobra to Downward Dog Segment
This challenging move tones and strengthens your upper body, core, and lower body.
1) Get into “downward facing dog” on your forearms
2) Engage abs and flow into a plank and hold momentarily
3) Raise your right leg and lower
4) Raise your left leg and lower
Repeat
Plank to Cobra Challenge Segment for Full Body
Take care,
Margo
Weight Loss & Nutrition – Cruise Phase and Beyond
I like to post real meals, no fancy cameras, that Dukaners can make. My mocked mash recipe is my favorite side dish – recipe here: https://pinterest.com/pin/38913984252315188/ – and the chicken thighs on grill with visible fat removed, my protein favorite. I use Montreal Steak Grill Mates on meat. That’s it. Both of these things reheat really well as second and third meals.
No added sugar, No added Fat. Tasty and satisfying, and conducive to weight loss & maintenance. Cruise phase and beyond.
You can eat like this and lose weight and maintain your weight loss.
Exercise Video 2 minutes – Standing Abs Toning
Tone your abs and feel your legs while executing this elbow-to-knee standing segment. Easy to do and effective.
Take care,
Margo
Weight Loss & Nutrition – Eat at Home!
Eating out can kill you with all the processed sugars and added fats packed into fast food and restaurant food!
I haven’t posted a photo of my typical dinner for a while, so here’s tonights! I put a big slab of salmon in my convection oven for 15-20 minutes, sprinkled it with Montreal Steak “Grill Mates” my favorite dry seasoning. It’s great on everything!
I nuked leftover asparagus, and a yellow squash, zucchini and mushroom mix from the other night, and tada! Delicious and filling. I love NOT counting calories. It doesn’t work. Eating at home WORKS and is SO much better for you.
Eating out often is health sabotage – High Fat, High Processed Sugars
Exercise Video – Tone Legs and Core doing Zig Zags
Burn Calories, work your core and tone your legs big time doing my Zig Zags on a step riser or the floor.
Take care,
Margo
Personal Trainer Tip – Bosu Leaning Core Challenge
If you own a BOSU you probably use it flat side down. Here is way to shake up your core/ab workout. This move strengthens your entire core, as well challenging those arm muscles.
Place your hands on the outside pointed edges, BOSU flat side up. Keep your body tight and straight, in a plank – arms long and flexed. Slowly lean right keeping plank tight (it’s tempting to raise your backside). Return to middle and rotate left. Repeat several times.
Strengthen your entire core and arms with this challenging BOSU plank leaning segment.
Oat Bran = Heart-Healthy Weight Loss
Many of you follow Dukan, many of you follow a version of Dukan. No matter what program you follow for weight loss and weight maintenance, you must understand the slimming effects of oat bran. Oat Bran (it’s not wheat, AND it comes gluten free) is king when it comes to appetite satisfaction, as it has a high fiber content! Oat Bran is heart-healthy and cholesteral lowering, low in calories, tastes great, and easy to bake so many things with or to sprinkle on yogurt and cottage cheese, etc.
It helps with the assimilation of sugars – keeping your blood sugar levels low and stable.
Besides the daily pancake (my recipe is at this blog) and muffins, and Dukan bars and cookies, I often make a cake. This cake pictured here, is made from oat bran. Recipe also at this blog. No added fat, sugar, flour. Oat bran, fat free plain yogurt, fat free cream cheese, egg, sugar free maple syrup, stevia, and done. On top Fat and Sugar free toppings.
I broke a record at the doctors office for highest HDL (the good cholesterol). I’m 133. JUST MY HDL. Oat Bran has helped me lose the weight I never could and keep it off. It’s my go to food when I want something satisfying. Read this link on Oat Brans Benefits: https://www.processedfreeamerica.org/resources/health-news/719-the-slimming-benefits-of-oat-bran
My Oat Bran based Dessert..looks good, huh?
For weight loss and great cholesterol, eat oat bran. Every Day!
Exercise Video – 2 Minutes to toned abs while standing
Tone your abs and entire core, including legs – standing in place – in under 2 minutes.
Take care,
Margo
Exercise Video 2 Minutes – Swivel Squats for Toning Thighs
Serious about toning your thighs? You’ll love doing my Swivel Squats using gravity and a chair!
Take Care,
Margo
Weight Loss and Nutrition
Here’s a Dukan “Cruise” or ANY waist watching program idea. Vegans: Just skip the meat.
This was from what I had in the fridge leftover.
Brussel Sprouts, Grape Tomatoes, Red Onion, Wild Fresh Mushroom Blend, Fresh Greens, Pork Chops from two nights ago I grilled.
I poured a splash of soy sauce and balsamic vinegar and 1/2 Cup water in skillet and tossed in the vegies to simmer. Then added my cut up cold pork chop and last, tossed on the greens until they wilted a bit. Voila!
Stuff leftover in fridge makes for a great meal – Fast and Easy!
Abs and Core Toning while Standing
Easy and effective move. You can find the video of this here: https://www.youtube.com/watch?v=vd4qQoO2WiI&list=UUFV1xdSSCruVL7HP4X6XhpQ&index=21
Standing, knees bent into a “pelvic tilt” with arms and elbows together
Exhale as you bring your elbows to the right and right knee up, twisting in opposite directions.
Repeat other side, in a nice fluid movement, counting 8 reps each side.
You’ll feel your entire ab area, sides and all. Pull your navel in, hard, throughout. The last shot is for grins, to show you these things work. haha
Tone your abs while standing with this effective move!
Take care,
Margo
Exercise Video – Side Plank Challenge
Tone and strengthen your entire core (and arms) doing this Side Plank Balance while crunching your elbow to your knee. Practice!!!!
Take care,
Margo
Weight Loss and Nutrition – Fat Free and Sugar Free Dessert
I made my oat bran muffins into a cake (recipe at this blog: https://rgvpersonalfitnesstrainer.com/weight-loss/weight-loss-and-nutrition-dukan-weight-watchers/) and put sugar free hot fudge and sugar free caramel and sugar free whipped cream on it. Is this to die for or what? Tastes as good as it looks! I couldn’t decide which topping, fudge or Caramel so I had both. haha
Oat Bran based dessert – Sugar and Fat Free
Take care,
Margo
Eating At Home Can Save Your Life
Here is the link to the article. This is directed at Parents and saving your KIDS lives! Excerpt of article below link:
Copy or click link to browser:
THE SLOW INSIDIOUS DISPLACEMENT of home cooked and communally shared family meals by the industrial food system has fattened our nation and weakened our family ties.
In 1900, 2 percent of meals were eaten outside the home. In 2010, 50 percent were eaten away from home and one in five breakfasts is from MacDonald’s.
Most family meals happen about three times a week, last less than 20 minutes and are spent watching television or texting while each family member eats a different microwaved “food”. More meals are eaten in the minivan than the kitchen.
Research shows that children who have regular meals with their parents do better in every way, from better grades, to healthier relationships, to staying out of trouble. They are 42 percent less likely to drink, 50 percent less likely to smoke and 66 percent less like to smoke marijuana.
Regular family dinners protect girls from bulimia, anorexia, and diet pills. Family dinners also reduce the incidence of childhood obesity. In a study on household routines and obesity in U.S. preschool aged children, it was shown that kids as young as four have a lower risk of obesity if they eat regular family dinners, have enough sleep, and don’t watch TV on weekdays.
We complain of not having enough time to cook, but Americans spend more time watching cooking on the Food Network, than actually preparing their own meals. In his series Food Revolution, Jamie Oliver showed us how we have raised a generation of Americans who can’t recognize a single vegetable or fruit, and don’t know how to cook.
Exercise Video – Standing Butt Squeeze
Tone and lift your tush doing this one move. You can do it standing in place right where you are.
Take care,
Margo
Weight Loss and Nutrition – Dukan Dessert
I made this and it was delicious! I clipped it from a Dukan email I received from the site. I used fat free cream cheese and sugar free jam (a few teaspoons) since I don’t buy fruit. I ate half of it while it was warm. I love chocolate – this works on Cruise “pure protein” days; cocoa and jam are “tolerated” in such small amounts. LOVE THIS. Worth the slight bit of work. Lighter then bran muffins and cake. Souffle like – quiche like. LOVE it. Even the frosting is to die for delicious!
Souffle texture Chocolate Cake with Frosting – No Added Fat or Sugar
Exercise Video – Lunge Hop Twist for Body Toning
Burn Calories, Tone your legs and core with this one move, using you and gravity. No Equipment Needed, 2- minutes
Take care,
Margo
Weight Loss & Nutrition – Use a Smaller Plate
I admit, this wasn’t an easy habit to get into, yet when I do it, THERE IS A DIFFERENCE. I believe many of us “eat with our eyes” first. Even though Dukan and similar programs have no portion restrictions or calorie counting – you will find that you are just as satisfied, on LESS food, and feeling less stuffed, if you include this trick.
Perhaps start with lunch instead of dinner, or do it the first time when you know you aren’t starving (which you shouldn’t be anyway).
This is grilled (actually 10 minutes in the convection) salmon with dry seasoning, and frozen brussel sprouts I nuked. This is no small portion anyway (Cruise Meal and beyond). This dinner is on a salad plate, as you can see the fork in proportion to the plate. My EYES saw this full plate and I like that. Try it. Trust me.
Take care,
Margo
We “Eat with our Eyes” first, so use a smaller plate.
Exercise Video – Abs & Arms in 1 Minute
Strengthen and tone your abs (arms too) by doing my effective “X” abs in plank. Keep your body straight, arms below shoulders.
Take care
Margo
Weight Loss and Nutrition
Clients always say “I can’t believe how much I can eat and lose weight”. This is my dinner the other night. Granted I was FULL – my “eyes were bigger then my stomach” that evening. Still, this dinner is:
8+ ounces of center cut sirloin. I remove visible fat on edges when eating.
Hearty serving of my “mock mashed” potatoes (made with cauliflower – recipe at this blog).
Serving of brussel sprouts.
I nuked the frozen brussels, nuked the pre-made “mash”, and grilled (med rare, 10 min) the sirloin.
Easy, Delicious fast, and makes for great leftovers anytime. NO CALORIE COUNTING. No added fat or sugar to any of it.
Cruise Phase Dukan Diet, any phase, Weight Watchers and Paleo Diets
Take care,
Margo
Exercise Video: Crow to Plank + Pushup Challenge Move
Here you go – a challenging move I call “Crow to Plank Plus Pushup”. Once you nail it, it feels really good! It strengthens your upper body, abs, balance and ego. haha
Take care,
Margo
Exercise Move – “Crow to Plank” Challenge
This exercise starts with a pose in yoga called “Crow”. You may of done this as a kid – it still reaps the same benefits of upper body strength, core strength, balance and flexibility.
Shown top Left, “Crow” – start by balancing your knees on your elbows. Hint: Engage your abs!
This takes practice but feels great once you nail it! Hold for a second or two..then Shown Top Right..JUMP BACK without hitting floor! The second challenge! I’ll do a video of this in near future. I went from “Crow” directly into plank by popping my legs straight back.
Then – Bottom Left I did a pushup, and finished in Plank, Bottom Right.
Mastering this move will really boost your balance, strength and confidence.
Challenging and Effective Move for full body tone, strength, balance and flexibility.
Have fun with this one!
Margo
Weight Loss and Nutrition – Dukan “Pure Protein” meal
Dukan “attack” phase is pure protein. “Cruise” phase is alternating every other day pure protein. When you get to maintenance, you will STILL do pure protein days. I am in that phase, and actually look forward to my Pure Protein Day once a week, since I like big quantities~ haha. This is a typical pure protein dinner for me. Sometimes I toss some onion in there, too, as onions ARE allowed on pure protein days. This is my “surf and turf” lean sirloin and salmon. I put McCormicks “Montreal Steak” seasoning on both. This dry seasoning adds such flavor to to already very delicious proteins!
Surf & Turf is a favorite “attack” or Pure Protein meal.
I did the sirloin outside on the BBQ Grill, and the salmon filet I popped into my convection oven. They were both done in 10 minutes. I’m not shy about filling a big plate. I also drink two quarts of water on Pure Protein days.
Take care,
Margo
Exercise Video – Weighted Lunge Twist
Using an 8 lb weighted ball or dumbbell, a client joins in this segment “Weighted Lunge Twist” strengthening/toning your core, legs and arms.
Take care
Margo
Weight Loss & Nutrition – Smuckers Caramel Sugar Free and Fat Free
I’m a sucker for this and it works for Dukan and Weight Watchers. It’s THICK and I love the convenient squeeze top. Put on yogurt, dukan muffins and desserts, anything to make a SUGAR FREE and FAT FREE treat.
Fat Free and Sugar Free Smuckers Thick Topping
You’ll most likely find this at the end cap of the ice cream isle in a stand-alone rack display.
Take care,
Margo
Weight Loss and Nutrition
So, I had a hodge podge of things in my fridge, and wanted a “cruise” meal. Protein, vegies, and to use my Shiritaki Angel Hair (pure protein) noodles. What do to…with wanting it fast as well.
I put water, soy sauce, balsamic vinegar in pan and tossed in what I had in fridge:
Brussel sprouts, grape tomatoes, button mushrooms, half a yellow onion cut up, and the full bag of Angel Hair noodles. I’m telling you, the angel hair hits the pasta fix!
Knowing the noodles pick up flavor well, I did a good pour (probably half a cup) of sugar free maple syrup on top of them and let the whole thing simmer till the onions got soft and brussels tender. A few minutes only. Then I tossed in leftover beef, from the recipe I posted recently “Balsamic crockpot roast”. I cut up some pieces and tossed them in. Then, I had leftover fresh spinach – use it or lose it. I hate tossing out food, so I tossed the rest of that on top, and it wilted really fast. So, this is my “hodge podge” protein and vegie dinner. It doesn’t have to be fancy; use whatcha got! I didn’t “need” the beef, since the noodles are portein, I just wanted the beef, too. It’s Dukan after all. Nice large portions, no calorie counting, fully satisfying.
Hodge Podge of Leftovers and staples makes Great “Cruise” meal.
Exercise Video – Burn Calories and Tone Legs – No Equipment
Tone your thighs and burn calories with this short and effective segment. No equipment required! It’s baby pulse/squats while moving only shoulder width left and right. Two minutes that you will feel.
Take care,
Margo
Weight Loss and Nutrition – Dukan & Weight Watchers
This is a NO FAT, NO SUGAR cake. I usually make this from scratch into muffins, (recipe at this blog) yet this time I used the prepackaged Dukan Muffin mix from shopdukandiet.com. It comes in vanilla and chocolate. I don’t have a 12 cup muffin tin, just a 6, so I made cake to bake once, instead two muffin batches. Yes, sometimes I just double the muffins as one batch of 6. For cake, I did my own spin to make it really moist and dense for the cake. The main ingredient, Oat bran, is so good for you in so many ways, whereas wheat products you buy are bad for you!
Ingredients:
One package Dukan Muffin mix (their recipe is on package. this is mine below)
One egg, or egg beaters equivalent
1-1/3 Cup water
4-6 ounces of Fat Free Cream Cheese
4 ounces Greek Non Fat Yogurt
Mix by hand is fine, and bake 350 to your liking (20 in my convection), using toothpick to check it comes out mostly clean. I like a little on the toothpick; that means it is moist still.
Topping: Calorie Free Ready Wip & Sugar Free (calorie free almost) Smuckers Caramel topping
Here’s a photo of it warm still. To..Die…For! WEIGHT LOSS FRIENDLY
Dukan Muffin Mix made into Cake with Fat Free Caramel and Sugar Free Whip!
Weight Loss: Shiritaki Noodles – NO Carb Pasta Substitute
Shiritaki noodles are pure protein, (yes, attack and pure protein day) and are very low calorie.
WARNING..haha I hear this from everyone..yes, once you open packet it smells fishy, but listen – THESE NOODLES, ESPECIALLY ANGEL HAIR, pick up the flavor of whatever you put with them. I rinse them (just hold your nose) and then put them in skillet with whatever. I start with water, and heavy pour of soy sauce, a heavy pour of sugar free maple syrup, and tossed angle hair in. OH MY..savory sweet!!!!!! The angel hair totally picked up the flavor. Sometimes I do low fat pesto, or red thick marinara sauce, or garlic and onions, and this pasta always picks up the flavor.
So, here is the skillet, with the angel hair, some mushrooms, soy, maple syrup, water, simmering to pick up flavor. 
Then I tossed in what I had around: grape tomatoes, brussels I steamed for 2 minutes first and let it all cook for a couple minutes.
Angel Hair Tofu Noodles simmering with vegies
During the simmer above I had salmon with some dry seasoning in my convection oven, on 350 for about 12 minutes.
Salmon with seasoning in Convection 350F 12 minutes
Here is the final plated dinner, of salmon and my noodle vegie side dish. Many of my posts here will have my angel hair as my main dish sort of tossed with a lot more vegies and chicken or lean beef or whatever leftover protein tossed on top. Since I had fresh salmon, I had my noodles/vegies as side dish. NO STARCH the whole meal. Filling, no added fat or sugar.
Grilled Salmon & Shiritaki Angel Hair (Tofu) Pasta
Exercise Video – Tone Arms and Legs using a Resistance Band
Tone your arms and legs using one resistance band with handles or a latex band that you easily grip!
Take care,
Margo
Weight Loss and Nutrition – Cauliflower Mock Mashed “Potatoes”
I never thought I could love cauliflower…until now. I had all this grated cauliflower on hand, so for first time I did the mock mashed thing. To die for. LOVED!!!! I know there are many variations; here is my diet friendly version.
All the ingredients mixed together for Mock Potatoes
Cauliflower grated, one head
Garlic cloves – to taste, I used 4 or 5
Low or Fat Free cheese (I used weight watchers shredded 4 cheese blend)
Fat Free Cream Cheese, 4oz,depending how creamy you want it
Fat Free Sour Cream, 4 oz or less, again, depending how creamy you want it
Green onion and yellow onion, diced
Salt and Papper to taste
I spread the cauliflower on cookie sheet on 350 F for 20 minutes. I roasted the garlic and onion separately in my convection on 350 for ten minutes, then put the onion, garlic, cheese spread out on cooked cauliflower here:
I added the cooked onion and garlic to the cooked cauliflower
Then I spread out the weight watchers low fat four cheese blend and blobs of fat free cream cheese and blobs of fat free sour cream and mixed it all together in bowl.
Last addition, salt pepper, fat free cream cheese, sour cream, weight watchers four cheese blend. Mush it all, heat and serve!
Weight Loss and Nutrition – Zucchini Spaghetti
Skip the fattening and bad for you starch, and make this healthy, tasty and EASY substitute. I show you here step by step with photos (I like to see photos step by step when I do something new).
Cut the sides off to give it 4 flat sides. A little skin on it is fine.
Cut quarter inch long rectangles
Cut quarter inch strips
Season if you prefer, mine are plain
I put onion, garlic and bit of marinara in a skillet, then tossed the “spaghetti” in, and let it simmer to the texture I prefer. The longer in the softer of course it gets.
So many ways to vary this, by using marinara, or pesto, or a low or non fat cheese, sour cream, and with various added ingredients (garlic, tofu, meat, mushrooms, peppers, etc.). Infinite possibilities, just as with the fattening kind of starch pasta.
Dukan and Weight Watcher Friendly!
No Starch, Weight Loss Friendly Spaghetti
Cut the Zucchini into Quarter Inch Strips
Water, Marinara, Onion, Mushrooms to Simmering
This is 3 Zucchinis – Just toss, plain, into skillet sauce of your choice
It cooks down to a soft pasta-like texture of your preference. I served with chicken thighs from the grill.
Using Technology to Achieve Fitness Goals
Noobie.com, a site for education in technology, included me in their Fitness Technology PodCast to talk about how today’s technology, my Skype and FaceTime in particular, helps you achieve your fitness goals.
[jwplayer mediaid=”2009″]
Exercise Video: Tone the Outer Thigh and Glutes
I named these “Nutcrackers” since you need to stand rigid, with your arms at your sides, and just rock you legs only, using an exercise band. This segment tones your thighs and glutes; you’ll really feel it.
Take care,
Margo
Weight Loss and Nutrition Tip
For EVERY meal, start using a smaller plate. We eat “with our eyes” first. This is by no means a tiny bit of food (it’s my lunch this particular day; several pieces of turkey bacon and a cup of “egg beaters”, with two slices of fat free swiss cheese. STILL – by using a smaller plate, look how fabulous this looks!
Remember: We eat with our eyes FIRST. Using a smaller plate will also be cause in you consuming less.
We “eat with our eyes” first.
Exercise Move: Plank Pushup with Leg Raised
I created this move to challenge your upper body/arm strength, core and butt, all at the same time.
1) Get into plank position with your hands shoulder width, then raise your left leg as high as you can
2) Do one pushup, keeping your leg raised
3) Return to plank position, keeping hands shoulder width and raise your right leg as high as you can
4) Do one pushup keeping your left leg raised
Repeat
Plank PushUp with Leg Raised
Weight Loss and Nutrition: Oat Bran Pizza Crust
I wanted a flavor change from my cauliflower pizza crust. AND, I just got a convection oven, and wanted to see how the crust would cook. FEAR NOT THE CONVECTION. Many of my clients were “I don’t get how it works” so they didn’t use it. I was intimidated too, until…I realized how easy it is to use.
Convection is JUST LIKE YOUR REGULAR oven. I got a countertop one (I pinned on it). The difference: IT’S FASTER AND COOKS FOOD MORE EVENLY. Other foods cook fast and brown, etc., but this post is about OAT BRAN CRUST PIZZA! I hijacked this recipe from Dukanitout, one of my fav blogs. LOVE HER! This is her recipe.
I’ll go step by step how I did in photos. I will definitely alternate pizza with this and cauliflower crust.
Ingredients: Packet of Yeast, 1/3 tsp olive oil, salt, 1/4 C oat bran, pam spray, and I used parchment paper. Parchment does NOT burn in my convection. “Flour” your oat bran by putting in coffee grinder, or blender.
Oat Bran Pizza Crust Ingredients
If you have a double boiler, this is the time to use it. I don’t have one, so just boiled water in a saucepan, and use a glass measuring cup to make the dough in, and that glass cup was the inside of my double boiler as I sat it in the water.
DOUGH INSTRUCTIONS: Put dry yeast into 1/4 cup warm water and mix. (Start your boiling water).Over the water, slowly add oil, pinch of salt and mix in your ground oat bran until it becomes a sticky ball. Place in bowl that you spritz with non stick spray, and cover with towel in warm place for hour. It will only rise a little, but will not be sticky in an hour. (truth be told I did 45 min, I was antsy)
Ball of Oat Bran Dough ready to rise
After an hour (ahem) put on board sprinkled with oat bran and roll out to about 7″ or cracker thin. I did about 1/4 inch. Here’s that and photo of it going into my convection oven at 425. I did 10 minutes.
Place on oat bran sprinkles, easy to roll out
At 5 minute mark I spritzed with “pam” olive oil spray
I now spritzed Pam Olive Oil Spray on both sides (again)
I pulled crust out and started to add my toppings. Layer of marinara, then THIN layer of low fat pesto, red onions, leftover chicken cut up. and fat free motz cheese.
Halfway through adding toppings. Foreground is marinara with low fat pesto only.
I cranked the convection up to 450 for about 5 minutes, then took it out (I tested a piece of onion and was good to go, chicken browning, cheese melted.
Nice toasty crust, melted fat free cheese, pesto, onion, and marinara. Dukan Friendly! Enjoy this healthy pizza on any weight loss/management program.