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.
Weight Loss and Nutrition – Flax Seed
Reap the many benefits of Flax seed. Buy whole flax or go the easy way and buy it like this shown, already ground for you.
It adds crunch and flavor to most anything: Yogurt, Baked Goods, Oatmeal, Salads, and more. It’s chock full of Omega 3’s and fiber, both cholesteral lowering components of this whole ground flax seed. The best part is it adds variety, helps keep you feeling full, and adds a nutty flavor and crunch.
Contains Omegas 3’s, Fiber, Lowers Cholesterol.
Fitness and Training – Exercise Video, Stork + Lunge
Burn Calories, tone your legs, butt and core and improve balance doing my “Storks and Lunge” segment.
Take care,
Margo
Weight Loss and Nutrition – Cream Cheese Pancakes or Crepes
This is truly one of my favorite things to eat when I just gotta have something, since the splenda and cinnamon make it a treat, all by itself without sabotaging healthy eating!.
INGREDIENTS: 2 ounces Non Fat Cream Cheese, 2 Eggs or Egg substitute, Cinnamon, Splenda
1. Mix it all in blender.
2. Let it rest 30 seconds.
3. Pour in medium high non stick skillet.
4. Flip (I use spatula to halve it before flipping)
5. Serve.
Exercise Video – Abs using a weighted ball
Execute this using a medicine ball of 5 to 8 pounds. You may substitute the ball for a single dumbbell, holding the weight with your feet, or laying over your shoes near ankle, with feet flexed to anchor the weight.
Take care,
Margo
Weight Loss & Nutrition
Chicken: Non stick spray a baking dish, lay chicken out (I used thighs) season to taste. No added fat needed.
Preheat 375, cook 30 minute. I take the meat out of dish immediately before the liquid (fat) soaks back in.
VEGIES:
15 minutes into chicken cooking:
Heat skillet, add water, splash of soy sauce and balsamic: Toss in bell pepper (I used orange one), button mushrooms, red onion, cherry or grape tomatoes, then fresh spinach and greens at the end, and done. Looks great, huh? Protein and Vegies, NO bread NO wheat, NO rolls. You will lose weight and keep it off.
Weight Watchers and Dukan Diet Friendly Meal
Weight Loss and Nutrition
I love omelets for any meal, and this one is very healthful, flavorful and has no added fat.
Ingredients:
Butterball low sodium turkey bacon, Egg Beaters, Green onion, non stick spray.
Even though my pan is non stick, I use a spritz of Pam and toss in the green onion chopped then the turkey bacon. I wait for them to brown to my liking, then pour in the amount of Egg Beaters I want, and let it simmer; flip, and serve. NO ADDED fat or salt needed. This is VERY diet friendly, blood sugar friendly, and filling.
Egg Beaters, Turkey Bacon, Onion makes Fluffy Omelet
Weight Loss and Nutrition
The Smarter Science of Slim: Paste in Browser: https://www.amazon.com/The-Smarter-Science-Slim-Permanently/dp/0983520801
The Smarter Science of Slim: What the Actual Experts Have Proven About Weight Loss, Dieting, & Exercise, Plus, The Harvard Medical School Endorsed Program To Burn Fat Permanently.
Learn to Burn Fat instead of Storing Body Fat
Weight Loss and Nutrition
This is Weight Watchers, Dukan, and generally weight loss friendly. I often work until 7pm with clients, and I don’t want to spend an hour fixing dinner. I fire up the grill (and nuke the leftovers of course the next couple days) and do easy, healthy, fresh and colorful vegies while the meat is cooking. Below is my typical dinner with no added fat. I do cut off all visible fat from the chops or any meat I use. This time I used lean center cut pork chops.
INGREDIENTS:
Any pork, chicken, etc, protein you like.
Splashes of soy sauce, balsamic vinegar, dry spices of your choice. I’m addicted to McCormick “Montreal Steak Grill Mates”. Wet chops, sprinkle on dry ingredients, hit the grill. Let sit a bit if you want the flavor to soak in more.
VEGETABLES:
I buy spinach and greens already washed and ready in those plastic tubs (easy, and I recycle) but it’s fast. Time, remember? I cut up leftover orange pepper, snow peas I had leftover, portabella mushrooms cut up, grape tomatoes, and red onion.
Tossed them all in 1/4 inch of water splashed with soy/balsamic. That’s it. Let vegies cook 5-10 minutes to your liking, toss in greens toward the end, they wilt in one minute or two, voila. Serve. Healthy and tastes so good, and….FILLING!
Easy and Delicious Weight Loss Friendly Meal.
Weight Loss and Nutrition
Before tasting food, we actually “eat with our eyes” so add color and variety to your plate.
Add Color and Variety to Help your Nutrition Plan
Home Blood Pressure Monitor
You can purchase these from the pharmacy at your local grocery store or drug store. They are not expensive. They ARE accurate and very easy to use. I think they are more gentle and faster then any reading I get from the doctors office! I’m not a fan of the squeeze part; yet this is one of the best preventative things you can do for yourself and loved ones. Makes a great gift for health and wellness. This model was twenty bucks. Batteries included!
Easy-to-use blood pressure kit. Takes mere seconds!
Dukan and Weight Watcher Dessert
This is a No Fat, No Sugar Dessert!
It is plain, non fat Greek Yogurt, and I stirred in a tablespoon or so of sugar and fat free Mrs. Butterworths maple syrup.
Then I broke up a packet of Dukan Cookies (sometimes choc chip, sometimes coconut) into the yogurt, sprinkle in goji berries sometimes,and this time, spritzed the top with a nice blob of Fat Free, Sugar Free whipped cream (Redi wip).
Talk about nummy and satisfying and works for Weight Watches And CRUISE Phase and beyond of Dukan!
Greek yogurt and Dukan cookies make a fat and sugar free treat!
This one has goji berries, and my homemade oat bran muffin broken up into pieces and mixed in. SO GOOD! Filling and you WILL lose weight!
A variation with goji berries, and the oat bran gives a nice hearty texture!
Exercise Video – Legs and Shoulders Combo
A client joins me to demonstrates this segment that tones your legs, tush and shoulders in one move with a set of dumbbells. Easy to learn and nets results. NOTE: Keep weights close to your body when “rowing”.
[jwplayer mediaid=”1871″]
Take care,
Margo
Weight Loss and Dukan Diet Friendly Rotisserie Chicken Dish
This is an easy and delicious recipe. Here is the link: https://dukanitout.com/rotisserie-marinated-chicken/
Drinking Water and Being Green
Rubbermaid replaceable filters equal 300 bottles of water. Great gift idea, too! I fill this with tap water and save 300 water bottles!
Equals 300 bottles of water!
Spinach Shiritaki Noodles – Weight Loss & Nutrition
Low Carb Dukan Cruise Dinner works for all weight loss programs. Pure Protein, Spinach Shiritaki Noodles (I got them from ShopDukanDiet.Com) Rinse and heat is all you have to do with these noodles. Below:
In skillet with a quarter inch of water splashed with balamic and soy sauce, I sauteed sliced portabella mushroooms, grape tomatoes, a few leftover snow peas. I tossed in the spinach noodles and cut up leftover chicken, and microwaved store bought fresh marinara sauce and done! Took under 10 minutes. I served it up and last thing I did was toss on two dollops of fat free sour cream. Season to taste..but the marinara did it for me! Plus the dollops of sour cream added texture and flavor. Dukan Cruise friendly!!!
Fat Free & Sugar Free Reddi Wip – Whipped Cream
I tasted this and it’s really good. I’ll have it on my coffee, or sugar free jello and puddings! This is a great way to enjoy whipped cream, without derailing your weight loss and weight maintenance program!
Enjoy eating with this no fat, no sugar treat.
Exercise Video – Weighted Ball Plank Pushup Combo
Add intensity to plank and pushups using a weighted ball. This will most certainly challenge your abs, arms, upper body and heart rate all at once.
Take care,
Margo
MUFFIN TOPS – Weight Loss & Nutrition
Surprise, this is the GOOD kind of Muffin Top! I made my Dukan Diet Oat Bran muffins, but DOUBLED the amount I use per muffin slot. Just bake them until they are golden, or to your liking. I think these are SO much more fun and enjoyable doubled up to get a nice firm “muffin top”. Using the ingredients in my recipe here at this blog, keeps them very diet friendly. It’s only extra oat bran, which is good for you!
Don’t these look good! Non Fat, Non sugar, No Preservatives. Here is my original recipe, just about doubled. You can add extra of ANY ingredient to make them bigger and keep them weight loss friendly. That’s the beauty of the recipe: https://rgvpersonalfitnesstrainer.com/weight-loss/chocolate-muffins-and-weight-loss-programs-dukan-friendly/
Dukan Diet and Weight Watcher Friendly Muffins with Tops!
Great Warm or Cool, Break into pieces into Greek Yogurt, Num!
Personal Fitness Training via Skype or FaceTime
Can’t see me in person? 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: https://www.1-on-1fitnesstraining.com/skype-payments.html
Exercise Video Segment – Full Body Toning – Legs, Core, Arms +
I’m using one 8 lb weighted exercise ball to demonstrate this challenging and effective segment. You may use a single dumbbell instead, probably starting with a 5 lb weight, working up to 8 lb or more. Note: Sit back on your heels, keep your back in proper alignment and engage your abs throughout. You’ll feel thighs, glutes, abs for sure, triceps, biceps and shoulders. Slow and smooth, for a nice heart rate increase, too.
[jwplayer mediaid=”1787″]
Take care,
Margo
10 WAYS TO HAVE GREAT POSTURE AS YOU AGE
Exercise Equipment – Mini Trampoline
Using a mini trampoline can add fun and variety to your workout. It offers a low impact alternative, muscle toning, and improves your balance during all the exercises you can do.
Take care,
Margo
Exercise Video – Squat Windmill
Tone thighs and core with this easy to execute, yet very effective segment.
Take care,
Margo
Dukan and Weight Loss Dinner
I do like my pork chops, thick and thin. Once past Attack phase, I indulge in these, and cut off any visible fat. I sprinkle with my new addiction, Grill Mates by McCormick “Montreal Steak”.
I grilled asparagus and peppers and broccoli, and voila. Nice full plate of food. No hunger pangs for me eating without counting calories. I endorse Dukan strongly for these reasons: No calorie counting, no portion control worries, weight MAINTENANCE very easy. Client after client loss AND maintenance works.
Exercise Video – Legs and Biceps
Tone your Legs and Arms in place using one set of dumbbells with this one-minute segment.
Take care,
Margo
No More Broken New Year Resolutions! Start Exercise and Nutrition now!
Dust off that equipment and avoid the disappointment of breaking yet another New Year Resolution. Get off your bum and consider starting your exercise and eating right program today, now, this month, and feel good come January 1st! You don’t even have to leave the house! I can work with you LIVE on line, via webcam for workouts AND nutrition. If you are in Austin or travel to Austin, you can see me in my private studio!
Feel GREAT in and out, by January 1st!
Weight Loss – Nutella vs Hot Fudge
So, since I’ve never purchased Nutella, I decided I would check out the nutrition of this nummy spread versus my fav Smuckers Hot Fudge. GUESS WHICH IS THE BEST CHOICE FOR WEIGHT WATCHING FOLKS?
SMUCKERS HOT FUDGE IS HALF.. YES HALF OF THE FAT CONTENT PER SERVING VS NUTELLA!
That made the decision easier for me, IF I don’t go the Sugar Free Route, shown here!
Margo
Exercise Video – Thighs and Glutes
Tone your thighs and glutes (especially the inner thigh) doing this standing exercise. Very effective, and easy to execute.
Take care,
Margo
Proper Back Row Alignment
Proper back alignment is important when doing unilateral rows. Straddle legs, lean over with abs engaged, weighted arm close to body, other hand lightly on leg (not resting on it).
Eating and Nutrition Fun for Halloween
From “Epicurious” Witches Spooky Finger Bread Sticks! You CAN make a scary healthy version!!!
DUKAN DIET – HOW AND WHY IT WORKS – LIVE Q&A
DUKAN DIET – HOW AND WHY IT WORKS. Learn how this has worked for me and dozens of my clients during LIVE on line Webcam classes for $10.00 coming up.
Go to: PowHow.com and search and click “MsFitness” for Q&A schedule.
No Fat Added Healthy Lettuce Wraps
I get lazy making my own Mayo, “Dukan” style or not, and came up with this! Just take Fat Free cream cheese, and smear it on lettuce scoops. That way your chicken salad or any salad, doesn’t need mayo througout. You just smear the lettuce scoop leaf, or bread with Fat Free cream cheese and it makes every bite moist and delicious! (Meat salads shown have only green onion and celery)
Exercise Video – Balance and Strengthening
This two-minute segment demonstrates and effective move to help you improve balance while while toning your entire body, using your core, legs and arms.
Take care,
Margo
Weight Loss and Nutrition
So tasty, good for you, filling and EASY. Cut up your favorite vegies. I used: yellow and orange peppers, red onion, green onion for color (plus I love green onions).
On cookie sheet: Spritz nonstick on parchment paper, bake 350 for 40min, last 20min (I like brown edges) put on broil, and enjoy! Great leftovers too.
Exercise for Fitness – Nutrition for Weight Loss and Maintenence
Wish I could take credit for making this. I THANK the woman who did. It says it all succinctly!
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.
UPDDATE: I’ve run in these now a while and I must say, I’m running faster, smoother, and more comfortably then ever in my life. They are super comfy, and I am pain free, head to toe after full out runs. LOVE!!!
NOTES: MACHINE WASH, AIR DRY. CROSS TRAINER – RUNNING & FITNESS – MODEL: KOMODOSPORT LS
https://www.vibramfivefingers.com/products/Five-Fingers-Komodo-Sport-LS-Womans.htm#
Take care,
Margo
Twitter Weekly Updates for 2012-10-05
- I uploaded a @YouTube video https://t.co/XWnuI8Tq No More "Girl" Pushups #
Exercise Video – No more “girl” Pushups!
Everyone can do pushups, you just don’t know it yet! You will LOVE how you feel doing these and results you get from them.
Take care,
Margo
ABDOMINALS – X ABS IN PLANK
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!
Tone and strengthen your abs in my X Abs Variation in Plank
Fitness and Nutrition for BRIDES TO BE
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!
