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 Cramps at Night – Solution!
I know it sounds weird, but it works for many people. Put a bar of soap between your fitted sheet and the mattress by your legs! Any bar soap brand works. I put one on the nightstand too. I think the nightstand one helps too and the fragrance is great in the bedroom.
Take care (and let me know if it worked for you. email me!)
Margo
Fit-Quick Exercise Segment – Squat Jacks
This high-impact segment tones and strengthens your thighs and glutes. It will get your heart rate going nice and high too!
Take care,
Margo
FitQuick – The Store
I’m all about comfortable workout clothes, since I’m in them all day. Coming soon (pre orders now!) the FitQuick Store. Besides DVD’s of my FitQuick segments available free now on line, I will have workout tops with the fun FitQuick logo on the back, and you can custom order your name or initial on the front in any color you want. Neon, metallic, blingy to matte black. Here are a few samples. Soft short sleeve T’s with cute little pocket, or tank style, and longer waisted built-in bra tops! Fit-Quick.com to inquire.
Take Care,
Margo
FitQuick Exercise Video – Squat Slides
Tone your thighs and tush big time doing this segment. All you need is a floor and a small towel!
Take care,
Margo
Heart Rate Monitor for health and fitness
Up the intensity and effectiveness of your workout, burn more calories and get more fit, by using a Polar Heart Rate Monitor!
Take care,
Margo
Challenging Plank for abs, arms, shoulders and glutes
This segment is the advanced version of the plank in the modified position previously published. Keep your back nice and straight; raise your leg parallel to the floor for optimal intensity in the glutes, as you also feel it in arms, chest and shoulders.
Take care,
Margo
Exercise Video – Tone & Strengthen Legs using a BOSU
This FitQuick segment “Straddle Squat” uses a BOSU (or you can use stair stepper or a stool). Doing these without any equipment is effective as well; just raise one heel, keeping your weight on the working/opposite foot. Super thigh and butt toning.
Take care,
Margo
Exercise Segment – Plank + Strengthening & Toning
This video segment shows a modified plank, with your knees on the floor. For a more advanced, challenging position get into full plank. Aim knee toward shoulder, keeping arms nice and straight. A ‘very’ pregnant client joins me demonstrating this segment.
Take care,
Margo
FitQuick Nutrition Tip
Start your day being in good blood sugar and promote weight loss! Orowheat 10 Grain English Muffin. Fiber & REALLY good texture & taste. VERY satisfying! It’s the Perfect breakfast with Peanut Butter.
Take care,
Margo
FitQuick Full Body Cardio Toning Segment
Challenging upper body, core and heart workout + Impact = Mountain Climbers!
Make it a great day,
Margo
FitQuick Nutrition Tip
Have a sweet tooth? My new favorite is having a Tootsie Pop. It takes a long time (if you don’t bite it..haha) and then finally get the chewy center. By the time you get done with this low calorie sweet, your satisfied. It would be way easier to eat half a bag of other kinds of loose candy; with a Tootsie Pop, you get long term sweet tooth satisfaction, with low calories.
Take care,
Margo
Exercise Video for Abdominals & Torso
Tone and strengthen your abs while doing healthful torso flexion and stretching for your obliques and lower back.
Take care,
Margo
Tone Triceps Biceps & Shoulders Exercise Video
This fast moving segment targets your shoulders, triceps and biceps!
Take care,
Margo
Good Fats part two!
Another of my favorite ways to get the “good” fat is by using Pesto! You can buy it freshly made at most grocery stores. Use it as a basting topping on grilled fish, chicken, or on pasta; in cold sandwiches, etc. Great flavor and great for weight loss programs, as you need the good fat!!! Fat also satisfies your appetite and does NOT rush your blood sugar!
Take care,
Margo
FitQuick Exercise Video – Full Body
Using a set of dumbbells, tone and strengthen your legs, core, arms and shoulders in one segment.
Take care,
Margo
Good Fats for Weight Loss – FitQuick Nutrition Tip
Fat is a good thing, & necessary for weight loss. My FAVORITE way to get the “good” fat: Avacado!
Take care,
Margo
FitQuick Exercise Segment – Arms, Legs & Abs
I call these “Rockettes”..since you kick one leg up slowly at a time. This segment blasts your arms and tones your thighs, glutes and abs.
All the best,
Margo
FitQuick Exercise Segment – Travel Lunge
Tone thighs and get that heart rate up with this challenging segment.
Take care,
Margo
FitQuick Exercise Video Segment – Arm Blast
Short on time? Tone your arms with one set of dumbbells in two minutes following the moves along with me in this segment.
Take care,
Margo
FitQuick Exercise Segment – Zumba-like move
If Zumba is too much choreography for you (it is for moi) try this segment – it hits your core – front, back and sides!
Take care,
Margo
FitQuick Exercise Video – Scissors
I know with the name Scissors you may wonder what this is. This is an intense, challenging heart and leg segment. Talk about results: this will get you out of breath, burn calories and make your legs feel more toned!
Take care,
Margo
FitQuick Exercise Segment – Cardio & Body Tone
Get results fast and feel more toned with this low impact cardio & toning workout. Burn some calories quickly too, all in two minutes!
Take Care,
Margo
FitQuick Exercise Segment – Back Row with one weight
Here’s a two minute segment for toning a hard-to-reach place – the upper, middle, and sides of our backs, especially where clothing and straps dig in. Using one weight (I’d use at least 10lb) watch it once first, then have at it, repeating it twice for maximum effect.
Take care,
Margo
FitQuick Exercise Segment – Body Bar Workout
A nice alternative to two dumbbells is a weighted body bar. This segment tones thighs, glutes, shoulders and arms. Do it once through and repeat for good full body workout.
Take care,
Margo
FitQuick Exercise Segment – Two Minute Cardio & legs
Here’s an intense and effective two-minute cardio segment that burn calories, and hits legs, arms and core!
Take Care,
Margo
FitQuick Exercise Segment – High & Low Impact Cardio
Get the impact your bones need, the cardio your heart needs, and toning your muscles need, in two minutes!
Take care,
Margo
FitQuick Exercise Video – Legs,Abs,Shoulders
This exercise video segment requires one dumbbell or one stability or weighted ball. It firms and strengthens thighs, glutes, waist and shoulders. Remember to keep looking straight ahead, twisting at the waist, while doing the squat. At 2 minutes in length, you have time to watch it once first, then have at it!
Take care,
Margo
FitQuick Exercise – Core Twist with a Partner
Use a larger light “stability ball” that’s about 22″ diameter, or as shown here, for more of a challenge, a weighted exercise ball (we’re using an 8lb ball). Stand back-to-back, knees bent, and exchange handing off the ball twisting at the waist, for ab/core toning and flexion. The heavier the ball, the slower you should go. This is an effective and fun partner challenge segment. Click on photo to enlarge.
Take care,
Margo
FitQuick Video Exercise Segment – Full Body
This 5 minute workout video exercises your legs, abs arms, shoulders and heart rate. It is done standing in place, with one set of dumbbells!
Take care,
Marg
FitQuick Exercise Video Segment – Thigh & Back Combo
This short effective segment requires one set of dumbbells – 8 or 10 lbs will work for most of you. Watch it through for form, then have at it. It tones thighs and back muscles all at once.
Take care,
Margo
FitQuick Exercise Video Segment – Abdominals
Here’s a short – yet very effective Abs segment using dumbbells for added difficulty, intensity and effectiveness! I call them bicycles or “rainbow/bicycles” for the range of motion with the dumbbell side to side; you’ll see. Watch first, then have at it.
Take care,
Margo
FitQuick Exercise Video Segment – Snowboards
A client joins me to demonstrate this very challenging leg and cardio workout segment. I call them Snowboards (or Surfers in Summer) since the position/postures are similar. This one will make you feel toned and fit!
Take care,
Margo
FitQuick Tip – Water
Just four of many reasons to drink water: It’s great for your skin, boosts metabolism, hydrates your muscles and benefits weight loss!
Take care,
Margo
FitQuick Exercise-Video-Segment ABS
Tone and Strengthen your abs without straining your back at all. You’ll feel your abs cooking from way high to way low with this segment I call “shinbusters”. Use optional dumbbell; lightly tap your ankle with it using control with your abs. If you go fast, using momentum; well, you’ll get the name. haha
Take care,
Margo
FitQuick-Video-Exercise-Segment
Firm & strengthen your glutes and thighs with my “Butt Burners”.
Take care,
Margo
FitQuick-Video-Exercise-Segment-Ski’s
This exercise segment I call “ski’s” works your thighs, glutes and shoulders all at once.
Take care,
Margo
FitQuick-Video-Exercise-Segment – 2 Minutes!
This is a full body workout challenge: Cardio, legs, arms, chest, abs, shoulders, power, and endurance. I named them Burpees long ago. One of my fav’s.
Take care,
Margo
FitQuick-Exercise-Segment – Legs & Cardio
“ZigZags” are an effective leg & butt toning segment that burns calories! One leg stays put while the other travels left to right. Firm up and Burn calories at same time.
Enjoy this one,
Margo
Abdominal-Toning-Video-Segment
Tone and strengthen your abs while standing in place! Make sure to keep knees bent, with a pelvic tilt as shown. This video will leave you feeling your entire core, front and sides, big time!
Enjoy this abs/core workout – it’s of my personal favs.
Take care,
Margo
Nike Free – My favorite Workout Shoe
I’m often asked what kind of workout shoe is best. It truly depends on what your exercise entails and personal preferences are, yet I usually default to the Nike Free. Google it to read up on it. The “free” version of the Nike does not require socks (I love that) and allows for a natural foot strike…which I don’t believe one gets with the proverbial overly air-filled-two-inch-high heel-spongey done up “running” shoe. The “free” is great for cross/fitness training, walking, running, intervals, and has good support. The best thing (that’s a website pik of shoe icon for ordering) is that you can personalize it from rubber sole to shoestring color. FUN!!!!
