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.

Leg Toning/Cardio Segment using Stair Stepper

Apr 6, 2012

I call this Smush-Smush Step. Why? When you step down I want you to press your foot toe to heel, into the floor, as if you’re making a perfect foot imprint into cement, or playdoh. That is, don’t step flat. As you step toe, you’ll feel your quad, and as you put the weight back on your heel, you’ll feel your hamstring and glute. Staying low, as I demo, repeat other foot WITHOUT raising up.
Then, quietly, jump back up to the step. You can actually do this without a step, just step out left and right, and quietly jump back to the center. It targets thighs and heart. Tone and calorie burn!


Take care,
Margo

Weight Loss & Nutrition -No Fat, No Sugar Gallette

Apr 1, 2012

A client of mine made the picture perfect Dukan Pancake “Gallette” that also can be toasted or eaten split as pita, or as a crepe, or waffle. On and on. Beautiful looking and GREAT for any weight loss program to eat as your friendly-to-your-diet bread. The recipe again for convenience: 4 things, 5 minutes total work.
2 tablespoons Oat Bran
2 tablespoons non fat Green Yogurt
one half teaspoon baking powder
one egg

Mix it up and whisk/whip a bit to fluff it up. Put in heated nonstick pan (or use pam) and flip when it starts to set on top. Cool and cut.

Seductive Exercise Commercials

Mar 30, 2012

It’s that time of year; the big push to buy equipment and DVD’s. Do not be suckered in. Do you already have equipment collecting dust, or worse yet, never opened? Impulse buys are what infomercials rely on this time of year. HEALTHY sustained weight loss is NOT 5 pounds a week, many weeks in a row, NOR accomplished by “incentives” like a new purse or jewelry or, worse yet, a WEDDING. You will gain it back (statistics do not lie, 99.8 percent do) when done this way.

You have what you need. Your body and gravity. START THERE FIRST. Walk. Sit ups, push ups. THEN go buy stuff once you have turned it into a habit.

FULL BODY WORKOUT in 2-Minutes

Mar 28, 2012

One set of dumbbells is all you need, 3, 5, 8 or 10’s. I wouldn’t go heavier then 10lbs. Note: Sit back on heels, lean over while squatting, keeping proper back alignment as I demonstrate; keep arms at  your sides – key to adding the intensity. THAT’s the added challenge!

Take care,

Margo

Grilled Salmon Salad – Dukan Friendly

Mar 27, 2012

Recipe:
Grill Salmon (I did it plain, in foil on BBQ grill – comes out MOIST! no oil needed)
Also on grill (since it’s on) in foil packet: Garlic gloves & Onion

Cool ingredients:
Spring green mixture tossed in dressing made of: 3-4 Tbsp greek yogurt/baslamic/dijon
Added: Orange bell pepper, cucumber, cherry tomatoes

Mix all the warm vegies into salad and put the salmon on top or mix it into salad. NUM!

Bosu-Balance-Abs

Mar 24, 2012

Challenge your core and strengthen your abs using a BOSU for your abdominal routine. Once you can balance in this position, alternate extending your legs out with your hands at your ears for added intensity.

Full Body Workout Move – 4 steps

Mar 22, 2012

Using one set of dumbbells (I recommend 5 or 8lbs for this one) you can tone and strengthen your legs, tush, core, arms and shoulders (and burn some calories) in one swift exercise.

1) Stand in a wide “straddle” stance, toes at 10 and 2 o’clock. Sit back on heels, Knees bent.
2) Start with dumbbells in a shoulder press “goal post” position and press them up and together over your head.
3) Slowly lower hands to shoulder height and flip your elbows up, rowing the dumbbells down.
4) Smoothly continue in the row until the dumbbells get just below knees into a “straddle” squat, keeping back aligned, and “row” the dumbbells back up close to body to the “goal post” position.

Do 3 sets of 8 repetitions.

Upper Body, Arm and Core Workout

Mar 21, 2012

Use one medicine ball, weighted ball or just a basketball, as the prop in this challenging segment.  Glance through it once before having at it. My client does a modified version while I do the more difficult full plank version the entire time.  Great for improving pushups and abs!


No Sugar No Fat Bread

Mar 19, 2012

You can make this “Dukan Galette” or Pancake, into toast, waffles, bread, etc. SO delish and easy. I sometimes add cinammon for sweet, or spices for savory, or unsweetened cocoa for, well, dessert or treat! Pop in toaster for sandwich, and use many, many ways. It’s mostly protein.

2 tablespoons Oat Bran

2 tablespoons non fat Green Yogurt

one half teaspoon baking powder

one egg

Mix it up and whisk/whip a bit to fluff it up. Put in heated nonstick pan (or use pam) and flip when it starts to set on top. Cool and cut.

The Dukan Diet – Maintain your Weight Loss

Mar 17, 2012

This weight loss program excels above the rest for the weight loss MAINTENANCE plan. Where most weight loss programs fail is in maintenance. Dr. Dukan’s method is workable, sustainable, enjoyable and easy.

 

BEST Bacon Alternative

Mar 17, 2012

I know, with the name “Butterball” you wouldn’t think. HOWEVER, this is THE best tasting, closest in texture and flavor to the real deal that I’ve found.  It’s Turkey so it’s 65% LESS fat then pork bacon. I think the 95% less fat option is fine too; I’ve tried it..ugh..doesn’t taste or cook like bacon. So if you love bacon, but not the fat? Here you go!

Nutrition & Weight Loss – GOJI BERRIES

Mar 16, 2012

Goji Berries, sold in bulk or pre-packaged are a deep reddish orange dried berry. They have become this “super fruit” for health benefits ranging from vitamin C to aiding in digestion and providing antioxidants.  Besides being blood sugar friendly and tasting great, they’re a gread addition in baked goods, greek yogurt, hot cereals, salads and more.  They add variety, flavor, a touch of sweetness (love) and texture which are especially helpful while on any weight loss  program.

WEIGHT LOSS – Dukan Diet Cruise Phase

Mar 16, 2012

For weight loss on the Dukan Diet CRUISE STAGE “PV” day, you can enjoy salads like these!  Raw and cooked vegies, lean beef (or chicken, fish, seafood) with balsamic and/or yogurt dressings.  NUM!

 

Twitter Weekly Updates for 2012-03-16

Mar 16, 2012

Nutrition & Weight Loss Tip

Mar 14, 2012

SPICES ARE A GREAT WAY TO ASSIST WEIGHT LOSS EATING PLANS AND WEIGHT MAINTENANCE!

Spices and those flavor sensors on your tongue/tastes buds are a HUGE part of the signal that send satisfaction to your brain when eating. McCormick has many SALT free alternatives!

 

2-minute Exercise Segment – Tone & Strength

Mar 8, 2012

This “Kickbox” segment tones your thighs, glutes and waist. It’s a challenging strength/flexibility/endurance move (drive thru your heel) and with proper posture really gets the entire core/waist. Burn some calories too and really feel it, all in two minutes.

Take care,

Margo

Dukan Diet Toast & Pancake

Mar 6, 2012

Lose Weight with DUKAN Diet Toast! Stop buying processed breads with added sugar and fat!

RECIPE: MIX: One egg, half teaspoon baking powder, two tablespoons nonfat greek yogurt, 2 tbps oat bran. Pour in pan, flip when firm. Toast, eat as pancake, add nonsweet cocoa, or goji berries, or cinnamon, or make spicy for a dinner.

FitQuick Workout Tip

Feb 22, 2012

It’s the QUALITY of the movement, not the size of the weight or how many repetitions you do that matter!

Exercise Equipment – Leg Magic

Feb 16, 2012

In Spring there’s a big push to buy weight loss and diet “stuff” – most of it snake oil.  Leg Magic is legit, and it comes with a DVD that incorporates floor exercises in between the “leg magic” segments. Good workout and effective. Margo approved!

Take care,

Margo

Nutrition Tip – Oat Bran

Feb 11, 2012

Oat Bran is most excellent as a source of dietary fiber. Better yet it helps lower cholesterol!  You can eat this as a warm cereal, bake with it, put in yogert, muffins, etc. Delish and so good for you.  Help satisfy your appetite and manage blood sugar.

Weight Loss Tip: oat bran

Take care,

Margo

FitQuick Exercise Segment – Legs and Core

Feb 8, 2012

Here’s a segment with balance work, core toning and flexibility and thigh and glute toning and strengthing.  Watch it once first to learn the move.

Take care,

Margo

FitQuick Exercise Segment – Squat-Kicks

Dec 8, 2011

This segment I call “Squat Kicks” (a slower, more joint-friendly kick box-like move + squat) is a challenging leg, core and heart workout. It will also test your balance and coordination!

Take care,

Margo

FitQuick Video – Legs and Glute workout

Nov 13, 2011

I call this “Center Left Center Right”. It’s  a small range of motion squat, keep weight even on both legs. Watch it through once first to get the form. It’s also a good little cardio segment while toning and strengthening your legs and tush.

Take care,

Margo

FitQuick Exercise Segment – Abs 8 challenge Video

Nov 1, 2011

Here’s an Ab challenge for you: 8 different abdominal moves, 8 reps each, under 2 minutes. (Thought I was going to say 8 minutes too,huh?)  Work up to being able to do the entire thing with good form. It rocks if I do say so myself. Watch it through once first to see the moves.


Take care,

Margo

FitQuick Exercise Video Segment – Leg Toning

Oct 18, 2011

Here’s an easy to learn leg toning segment. I call them “chaplins” (if you watch OLD movies you’ll get it) as the proper stance to maintain keeps knees slightly bent, toes pointing out.  Always land on heel first. You’ll see it demonstrated clearly.

Take care,

Margo

FitQuick Exercise Video Segment – “Clock” lunges

Sep 29, 2011

View this “clock lunge” video once through first before doing it to learn form. It’s okay if  the traveling foot touches the floor for balance in between steps, versus trying to “hover” as we do in the video.  Tighten your abs; land softly, and lead with your heel, not toes, when stepping out to lunge.  Take small steps, except for the long reach right and left and you’ll see.  Nice cardio hit at same time!

Take care,

Margo