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.
Hunger After Exercise
I’m still shocked at totally inept articles on exercise and nutrition in generally accepted “smart” publications, hence my “what the?” expression above. I’m reading an article in Time Magazine about appetite post exercise, and frankly, once I calm down I’m going to write a doozy editorial to the author and maybe Time will publish it (not holding my breath).
In a nutshell, the author suggests it is because of her exercising she gains weight. WHAT???? That is, she eats junk that she normally would not have because she exercised. THAT reason itself, is frankly junk. Just because SHE has no self control or discipline, does not negate the fact that exercise physically, chemically, suppresses appetite.
I’ve spoken to many of you about the possibility of weight gain by “eating your workout” (see my blog post “eating your workout!”). It is not uncommon to AT FIRST think “well, I worked out so now I can eat X”. When, but for the fact you exercised, you would NOT have eaten X. I understand the desire to eat X (often junk), mentally and/or emotionally, because you exercised. However, what “X” is, is entirely up to YOU!!!! You choose. You can choose a healthy snack, or you can choose cake. Most likely, you’re just thirsty. I digress, see my previous blog post “Thirst as Hunger”. Wanting to eat when really your body wants water, especially after exercise.
After that first week or two of starting to exercise, most who fell into “eating their workout” fell just as quickly OUT of it. They returned to their previous calorie consumption (or less,) and with the addition of exercise and eating habit changes, lost weight. Duh, right?! Ergo the “use common sense” expression I’m trying to depict here below, about exercise and eating properly and choice. 
Fact: Intense exercise suppresses the appetite. Exercise increases energy expenditure and can stimulate you to make up for calories burned. What you eat is your choice. Exercise will influence appetite differently from one person to the next. In general, the higher your body temperature; the more intense the exercise, the more appetite suppression you will experience.
I stand by the fact that even short bouts of moderate to intense exercise each day shifts the hunger and energy requirement balance and makes for longer term consistent weight loss and maintenance.
Take care,
Margo
The Color Test
Fitness isn’t just about exercising your body; it’s also about exercising your brain! Keep yourself healthy and sharp mentally and physically. On that note, have fun!!!! I’m smiling since I had fun doing this on line test!
https://www.humorsphere.com/fun/8787/colortest.swf
Pass it on to your family and friends; it’s a hoot!
Warm regards,
Margo
Trunk Rotation Exercises
Trunk rotation exercises work the abdominal, back, and oblique muscles, and improve torso flexibility.
Many of you use my lightweight “comfort-neck” bar for doing trunk rotation exercises when here (shown below). Another lightweight alternative that you can use at home is a broom (also pictured). I’ve used brooms (and mops when dry, haha), and the kind of brooms with a screw in handle; just use the wooden handle part which is pretty long. I do not recommend using weighted bars for this exercise. I don’t condone any weight bars at base of neck, ever.
There are two basic movements I call: “helicopters” and “windmills” as explained below:
Starting Stance – both exercises
- Stand in a straddle, feet outside shoulder width, knees bent, chest out, shoulders back, abs engaged
- Place the bar on your upper shoulders, or at the very base of your neck. Keep neck aligned; in other words, do not stick your chin forward. Instead focus on retracting your chin a bit. (It’s good for your neck to do this!)
- Flex arms while extending them left and right, palms down, resting lightly on bar or wooden rod.
Helicopters:
- Once in above stance, exhale as you rotate left, keeping your eyes forward, hips still. Do your best to not move anything below your navel. Inhale as you come out the rotation left, and in one smooth movement exhale as you then rotate right. Again, moving from the navel up. Rotate 8 to 10 times per side.
Windmills:
- Once in above stance, exhale as you lean left, as if trying to expose your right underarm. Again, do not move body below the navel, eyes forward. Inhale to start, then exhale as you raise the right arm, if if trying to expose your underarm, then inhale way up, and exhale as you raise left arm to expose the left underarm. Helpful hint: Put emphasis on raising one arm to stretch that side, (not on pushing down). Rotate 8 to 10 times per side.
Below I am doing “windmills” with my household broom. I didn’t bother using the one I can unscrew from the brush; I just grabbed a lightweight one, and had at it! What the heck, when done, you’ll maybe be motivated to sweep. haha
Take Care,
Margo
Leg Magic – As Seen on TV
I’ve posted about using caution when buying equipment, so it doesn’t end up being a coat rack. I’ve also posted on equipment hawked on TV that doesn’t work in real life. I stand by my philosophy that you don’t need apparatus to get in – or to stay in shape. Equipment just makes it more interesting and fun, and helps with muscle ‘confusion’ (see previous posts about confusion).
I purchased “Leg Magic” more out of curiosity (and the fact it was big time on sale). Just like the informercial and shopping channel show, it is to be done for only brief spurts, i.e. 15-30 seconds perhaps and then up to one minute. Not a long time. After using this Leg Magic with many clients, I have learned that this gadget, like many, works best when taught by a professional. There are nuances to using it that can make it effective, or, maybe painful and not effective. These nuances are not discussed on the DVD or on the commercials (or maybe it’s just my particular precision with such things and it’s how I personally would explain it).
Bottom line, I give it a 4 out of 5. Not bad, huh? The workout DVD that comes with it is done with intervals getting on and off Leg Magic, doing complementary, full body toning segments. That part I like.
Take care,
Margo
Treat Your Own Back & Neck
Activity is a necessity for most of us in this world, yet in our society, backache is the most common musculoskeletal ailment and cause for inactivity. These McKenzie exercises are different than the usual programs focused on muscle strengthening. These exercises are focused at improving the structure and metabolism of the soft tissues, including the discs. This treatment can be done by YOU, and requires very little effort. Over the years I have regularly practiced McKenize exercises for “healing your own neck”. I consider these movements lifelong; part of my lifestyle for soft tissue and spine health.
Since these are not just for curing, but also for maintenance and prevention, I do many of these with several of you already for neck and back health. I am pleased to recommend these books “Treat Your Own Back” and “Treat Your Own Neck” by Robin McKenzie. If you are experiencing pain now, in your lower back and legs and/or neck, these exercises can improve your quality of life dramatically, often without surgery. How many of you have neck and upper shoulder pain? I use to, until I healed my own neck.
Warm regards,
Margo
What’s Your Real Age?
What is your REAL age, versus your calendar/chronological age? Take this fun test to find out. It’s interesting to see all the things taken into account that you may not even think matter. Some of you have probably seen this before, and as a result made some lifestyle changes (or not?!). :-) No time like the present.
https://www.realage.com/ralong/entry4.aspx?cbr=GGLE806&gclid=CJrHsbqK7JsCFQ7xDAod503d5g
WHAT’S IT GONNA BE????? WHEWY!
Medicine Ball for Strength & Conditioning
Soft Medicine Balls, also known as a medball, exercise ball, and weighted ball are great for abdominal/core work, legs, arms, shoulders, (demo photos below) and overall conditioning. Soft Medicine Balls are very different from the much lighter and larger Stability or Fitball that many of you also use at home and with me, which I’ll discuss in another blog post.
I like the Soft Medicine Ball because of its ‘sandbag’ feel, the comfort in your hand and against your body for added weight, and the fact you can toss it between partners! (We’d never toss a dumbbell, ack!)
SQUAT AND TOSS TO PARTNER
Exercises include switching/tossing hand to hand while balancing, lifting and lower during leg squats and lunges, weighed trunk rotation for abs and back, overhead for triceps, added weight for crunches, and many more. I’m sure many of you just can’t wait for your next workout when we use these!
I’m still a proponent of using just your body and gravity, yet for those of you who like suggestions for apparatus at home to make your workouts more varied and fun, I absolutely endorse the Soft Medicine Ball, and recommend your first ball not exceed 8 pounds.
Warm regards,
Margo
SINGLE LEG SQUAT WITH TORSO TWIST WEIGHTED CRUNCH TORSO TWIST
Strengthening Your Back Muscles
I’VE GOT YOUR BACK, SO SHOULD YOU!
Any well rounded program includes exercising the muscles of your back, the latissimus dorsi, aka “lats”. We often spend much of our time working certain areas (abs, arms, thighs) that are very visible to us; for women particularly, the tush. However, let us not forget to give equal time to the muscles responsible for all that support from your waist almost to your neck, assisting with rotation and flexion of shoulders, torso, arms, and support of your spine. I’ll show some exercises for back in another post (you don’t need a gym or fancy equipment); for now I just wanted to remind you all to not neglect this large important area of your body in strength training.
You know what? It not only feels good to have strong back muscles, but it looks good too. Having nice firm back muscles (they reach around toward the front under your arms ya know) make your under garments and clothes fit and look better. The more developed those back muscles are, the smaller your waist looks, too. What’s not to like about that?
Warm regards, 
Margo
Jumping Rope
You’ve all heard of jumping rope or skipping rope, and probably did it as a kid. Well, we’re all just big kids, so think about incorporating it back into your exercise routine. Right away many of you may think “but my knees”. Jumping two-footed lessens the single leg impact that occurs when running, and is done in short spurts to start. Jumping and/or skipping with the rope strengthens your shoulders and arms, and last but not least, it strengthens your heart. Those few seconds (and that is where you start, a few seconds) will relieve stress immediately, and help build coordination. With practice you can skip rope for longer periods of time, and get a fabulous aerobic workout and burn major calories.
You can do it with your kids as it works for all ages and fitness levels. Jumping rope is perfect when combined with other activities such as walking, strength, and flexibility training.
I prefer the beaded type, shown above, since it’s light, easy to adjust, and is slippery on most any surface.
Okay, I tried to get a shot of me in motion; even smiling!!!! 
Warm regards,
Margo
Through Rain, Sleet, Heat, & Snow
As I’ve said it before, and I’ll say it again: There’s no such thing as bad weather, just bad clothing!
If you like being outdoors, be outdoors. In a bad mood? Go take a walk. Need to de-stress? Go take a walk. Shake it off and take a short (or not so short) walk. It’s the quickest picker upper of body, mind and spirit that’s right outside your door, no matter where you are.
I’ll be the voice of your body for you. Just like a dog cannot speak to you and say “walk me”, nor can your body. So, here and now, I will be the voice of YOUR BODY. If it could talk to you, it would be saying: “move me, please…walk me…move me !!!!!” :-)
Take care of you, no matter the weather.
Very sincerely,
Margo
Weighted Body Bar
For those of you looking for an alternative to dumbbells, a weighted body bar can be a nice addition. They vary in weight size from 8 to upwards of 20 lbs. I use them for shoulders, arms, lower back, thighs, tush, upper back and chest. You can do it all with one single bar! Storage is a snap, as it stands up in a corner taking up no space at all. I’ll list just a few of many exercises you can do with this body bar:
- Bicep Curls
- Tricep Press
- Dead lifts for lower back and hamstrings
- Squats for thighs and tush
- Chest press (laying down, pressing bar upwards)
- Rowing for lats
- Overhead press for shoulders
These are just a few basics you may recognize; I’m happy to show you other exercises that make for great “muscle confusion”! (Confusion is what your muscles want to keep things fresh and effective.)
Warm regards,
Margo
Good Snack, Bad Snack
I just love the advent of the yogurt shop. That stuff tastes good, doesn’t it? It’s crap for the most part, yet every now and then I love to indulge!!! So, about the grocery store dairy section ‘light’ yogurt you buy thinking it’s so healthy, right? Read the label on Yoplait; (or any brand) they all have same ingredients. You will find a boat load of high fructose corn syrup. Did you know high fructose corn syrup is illegal in food in Europe (and other places) but PREVALENT IN OUR FOODS HERE! I digress, see my recent post on the book “In Defense of Food”.
When out and about and you want that TCBY type, or Yogurt Planet dessert, make sure it’s in moderation, that is, not frequent. Once a week. Here are ingredients in your average fat free yogurt fruit flavored treat: (note first one)
Ingredients: Sugar, Corn Syrup, Strawberry Puree, Nonfat Milk, Whey, Stabilizer (Cellulose Gel, Mono and Diglycerides, Cellulose Gum, Carrageenan), Strawberry Concentrate (Strawberry Juice Concentrate, Natural Flavors, Beet Juice [For Color]), Lactic Acid, Yogurt Culture.
I’m okay with most sugar free foods and I strongly suggest you never eat “fat free” foods. They just add high fructose corn syrup! ugh!
I’ll cut to the chase. Good snack? Look right
Bad snack – See below
There’s nothing as good for you as whole foods, unchanged as much as possible by human hands. You’ll live better, longer, happier and healthier.
Warm regards,
Margo
Are you Obese? What’s your Body Mass Index
What’s your number? Copy this link into your browser to calculate your BMI and Calorie needs at rest:
https://www.weight.com/definition.asp?page=2
This topic (what defines obese) has surfaced a lot lately in my work, hence this post today. The current accepted standard for measuring obesity is the Body Mass Index (BMI). In a previous blog post of mine titled “body mass index vs body fat percentage” I list specifics, so please reference it for details.
Above is just a quick calculator I found on the web that’s easy (and fun?) to do. It also gives you your calorie needs AT REST. “At rest” meaning what you burn; what your body needs to stay alive, at rest, and nothing more. BMI does not take into account people who are body builders, pregnant, have frames way small or way larger then the norm, etc. It just happens to be the most convenient and accessible way to find your height to weight ratio. If your BMI is over 30, you are classified as clinically obese. Over 40, morbidly obese. A waist measurement (generally) over 35 for women is considered obese, and over 40 for men.
I believe it’s important we face the truth of our BMI. It’s the first step to doing something about it! (See me for details on where to begin!) :-)
Warm regards,
Margo
I’M ONLY 20!!!!!! (er, I mean my BMI is 20) 
The 5 Day Miracle Diet – Conquer Cravings
Do not judge this book by the cover, er, the title. Those reading this who are acquainted with me, understand this is not about dropping a bunch of weight in 5 days; it’s about getting in, and staying in “good blood sugar” in 5 days or less. If you’re going “huh?” to the words “level blood sugar” then you should read this book. It isn’t just about guiding you to successful weight loss and maintenance – it’s about health and well being, feeling energetic, and appetite satisfaction and control.
This book precedes The Zone Diet, South Beach Diet, and so many others. Adele Puhn is truly the pioneer (to me) in this category. It’s easy to follow, flexible, (and much like myself), encourages progress – not perfection. It’s not a quick or temporary fix; it is a lifestyle program. Deprivation is not on the menu. I suggest many alternatives to her meal plans/menus with quantity variations for sure, and other food additions not in this book (case by case to my clients) making it that much easier (and convenient) to follow long term for health, weight loss, weight maintenance, well being, and satisfying lifestyle eating.
The copy you see above is the “new” edition; however the original “5 day miracle diet” (without the ‘new’ in title) is perfectly fine. I suggest using Amazon – search ‘paperback used’ and you can get it to your door for under 5 bucks! “In Defense of Food” (a book I recommended a couple blogs back) and the “5 Day Miracle Diet” book, will open your eyes (and life) to well being, prevention of obesity & diabetes and so much more, not to mention lowering your own health care costs by eating well!
Warm regards,
Margo
Water, thirst, and how much to drink
Right down the hatch!!!
Worth a repeat here at my blog is how much water to drink. You’ve all heard the 8×8 rule. Drink 8 glasses of water, at least 8 ounces each. There is no scientific study to support this, and the truth is, it really depends on your lifestyle. It depends on your nutrition, where you live (climate) your health, your exercise output, what other beverages or medications you take, and so on. On average, humans are over 60% water, and this water provides moisture and carries nutrients, etc. I won’t bore you with details; you can google that. Simply put, if you feel thirsty, drink. A few glasses a day are sufficient for most of you. For those focused on weight loss (or not) remember this: Thirst will often feel like, and rear it’s ugly head as hunger, when it’s really thirst; your body needing water. Just have a glass of water to kill what you think are hunger pangs.
Fit Flops
As most of you know, I’m usually wearing my Fit Flops. Again, I get nothing for endorsing these, I just have first-hand experience of their benefit. If you regularly wear ‘traditional’ thin and flat flip flops, and also have any foot, knee or back issues, (in which case you probably shouldn’t wear those flips) a better alternative is wearing Fit Flops.
The first time I put them on it felt like walking on clouds. They are light and supportive and provide cushion from impact when walking or standing…two things I do A LOT of.
I do NOT buy into any claims about “fitness” related to these shoes regarding improved leg strength/tone. I DO buy into the support and comfort they offer, and suggest you bag your flip flops, for a pair of Fit Flops.
Just google it for many on line stores and a variety of styles for women and men, or to find where they are sold locally to try a pair first. I own a couple different styles, so feel free to email me since I favor certain things about certain styles.
Warm regards,
Margo 
Vitamins – Facts & Myths
Over the years many of my clients have asked about what vitamin supplements to take. Many have come to me with a litany of things they take in pill form from one multi-vitamin to up to 15 or more pills and capsules per day! Chances are someone they know distributed this stuff and talked them into the ‘health benefits’. Just because it probably won’t hurt you, there is no proof for 90% of the crap sold today improves your health; it mostly empties your wallet. The FDA is very lax on this stuff. “Vitamin water” is a classic example of brilliant marketing; please go read my past blog post on that product!
FOOD is your best source for nutrition (see book “In Defense of Food, blog before this one) versus packaged, fast food (no drive-thrus) or processed stuff.
Vitamins and supplements are a gazillion dollar industry, yet you all know I do not sell ANYTHING. I’m okay, however, recommending products; steering you in the right direction for wellness and healthy lifestyle.
Two words come to my mind regarding most marketed supplements for otherwise healthy adults: Expensive urine. That is generally how I feel about most highly marketed juices, powders, berry drinks, and pills “systems” from “health” stores, internet (spam) ads, and multi-level marketing organizations. I do endorse a basic over-the-counter multi-vitamin, and for women of X age, a calcium supplement.
On that note, I’m reprinting some basic Facts and Myths:
Myth: Organic vitamins (from nature: food, etc.) are better than synthetic ones.
Fact: The body cannot tell the difference between organic or synthetic vitamins. However, the food that the organic vitamins come from can give you fiber and other nutrients that synthetic vitamins cannot.
Myth: The more vitamins you take, the better for you.
Fact: Certain vitamins taken in large amounts can be harmful to you.
Myth: By taking vitamins regularly, we don’t need to exercise.
Fact: That’s a lazy person’s excuse. In fact, a daily 30 minute quick walk will do more for you than taking supplements, especially if you have high-blood pressure, or a heart conditon, or are overweight.
Myth: If vitamins and supplements are taken, then you can eat whatever you want.
Fact: Pills do not provide all the food components that a healthy body requires, they are supplements dealing with deficiency. Nothing replaces a healthy diet.
Myth: Supplements are safe otherwise they would not be on the market.
Fact: There is no official pre-market approval of supplements.(vitamins, minerals, herbal supplements). The FDA does not limit the concentration or quantity of nutrients in a pill (exception: folacin).
Myth: Taking vitamins is the best way to ensure health for us and our children.
Fact:: The body actually has limited storage for these nutrients and supplements. A lot of these are excreted from our bodies. The best way is to do regular exercise and eat a wide variety of food based on their nutritional values.
Myth: Herbal supplements cannot be harmful because they are natural .
Fact: Some naturally obtained substances can be deadly or very harmful to the body, such as Arsenic and fungus. Correct dosage is the key. Overdose on some supplements can cause damage to our health, some even permanent.
Myth: We can eat very little food if we take vitamins.
Fact: Vitamins do not function without the energy generated from food such as carbohydrates, fats and proteins. The best way is to eat a variety of food that can both give us energy and supply the vitamins naturally, then vitamins and mineral pills only act as additional supplements that our bodies require to compensate the deficiencies.
Myth: Vitamins are best taken on empty stomach for maximum absorption.
Fact: All supplements are best taken during meals or with food. Small amounts with several meals are better than a large dosage at one time. Fat soluble vitamins (A,D,E,&K)are best absorbed if there is fat present. Also, taking supplements with meals will help us get into the habit of taking them more regularly.
Warm regards, and happy, healthy eating to you all,
Margo
In Defense of Food
The title of this blog post is the title of book I recommend you all read. No, it’s not a diet book geared toward weight loss (that book I will post about next week). It’s a book about the human condition as result of processing, bad science, fast food, and our common sense taking a back seat to pundits and marketing ploys causing a rise in obesity and related illnesses. The author is Michael Pollan; go ahead and google the book and the author. I think you will find it a fascinating, interesting and educating read, and hopefully an eye opener to better health. The photo above is of a library copy of his book; you need not purchase it..just check it out!
Here’s to your health,
Margo
Zone Bars as Snack or Quick Meal
When it’s time for a snack between meals (or quick fix if you missed a meal) it may not be convenient or easy if you’re on the run, to put your hands on a piece of fresh fruit, or grab a handful of nuts. That’s where Zone Perfect bars come in handy. There are many types of ‘bars’ on the market; some I’m okay with, many others not so much. This blog is about Zone Perfect Bars specifically. They’re easy on the run for breakfast, for between meal snacks, to stick in your briefcase, purse, glove compartment, gym bag or trunk. They come in fruit, chocolate covered, yogurt covered, oatmeal, peanut butter, etc. My personal favs are Fudge Graham, Chocolate Caramel Crisp and Cranberry Orange Crunch (num). They can be found usually in the vitamin isle, versus the sports protein bars and drinks isle.
I like them for their namesake, “zone” as they don’t knock your blood sugar out of whack; keeping you in the good blood sugar zone, because they’re a balance of carbs, protein and fat, entering your blood stream slowly. Well, speaking of ‘balance’, I’ll recommend one other bar here that keeps you in the zone, called “Balance Bars”. They’re a different texture for some variety, and these also come in several flavors.
No reason to go long periods without eating or miss a meal, when you can stash a few of these! Costco type places sell them too, in higher quantity for a lower price.
Keep that blood sugar level…don’t skip meals; have snacks!
Happy Friday,
Margo
BOSU Fitness
One of my favorite pieces of equipment is the BOSU, which means Both Sides Up, or Both Sides Utilized. There are probably a hundred or more ways to use this thing if you’re really clever. I like how it challenges stability while standing, laying or sitting on it, as it recruits more core and ‘balancing’ muscles. Many of you have used this with me dozens of different ways, the flat side and the soft side. You’ve experienced how effective it is in supporting your back when horizontal, allowing safer, greater range of motion when working on those abs! It’s great for novice to seasoned exercisers. No, I don’t get a kickback from the BOSU folks; I’m just plugging an effective and fun tool, if you’re considering purchasing something and not sure what to get. This is just one of many options for home equipment that I’ve discussed on this blog. I will continue to update with new ideas; feel free to email me with any questions on this or other “stuff” you may want to purchase, (or already have and don’t know how to use).
Warm regards,
Margo
Eating Breakfast
If you are acquainted with me, then you’ve heard from me how important a proper breakfast is. A donut? Not! Missing all together? Not good either. Skipping the most important meal of your day starts you off on the wrong foot on so many levels. Having a proper breakfast on the hand other, levels your blood sugar, helps promote weight loss if you’re on a weight loss program, increases energy, helps you feel less stressed, and on and on. I’m going to list my favorite and easiest (easy is key) breakfast. For you time crunched folks…it’s quick, tastes great, and is good for you. Yeah, yeah, I realize the lettering is backwards..but you can see the labels. I love Skippy Natural as it’s void of trans fats (the bad stuff) and does NOT require refrigeration, and stays solid at room temperature!!!
I prefer to spread it onto a toasted Pita Pocket, also shown backwards. For you Austin folks, I can tell you it’s on a low shelf in front of the HEB deli sliced meat area. In most all bread isles are an alternate I also like; low carb tortillas by Mission – right out of the bag and/or toasted, with Peanut Butter.
I know a few of you have peanut allergies; I’m sorry! A great substitute for PB is Whipped Cream Cheese, or Cottage Cheese or Eggs! I’m just pluggin the PB thing here today.
Warm regards,
Margo
De-Stress by Elevating Your Legs and Feet
Kick your feet up, literally. Take 5. Granted if you work in an office this is harder to do on the floor, haha. Often times I just need to take a few minutes and get off of – and elevate – my feet. If you sit at a desk, or stand all day, you certainly know the feeling of just wanting to elevate your legs and feet. Do it. Put ’em up on your desk. It feels SO GOOD, this simple act of pleasure. I just plopped onto the floor to elevate my legs/feet and poochie came over down next to me (so I snapped a pik with my cell). Those 2 or 3 minutes refreshed me; took gravity off the feet and legs for just long enough to go “ahhhhhh”.
Do it if you can….and go ahhhhhhhh
TGIF,
Margo
No such thing as Bad Weather . .
…only bad clothing. I’ve said this in a previous post about cold and rainy weather, so today, given the Austin climate du jour, I’ll address hot weather. Barring any particular health issue precluding you from exercising outside, I say never let the heat stop you from moving outside. Obviously be hydrated, use sunscreen, and wear appropriate clothing. You might think it’s cooler to have your skin exposed on a hot sunny day; not necessarily so! What I’m holding in this photo (this particular one is by Nike..but any brand works) is called Dri-Fit. That’s Nike’s spin on it. Others call it Wick clothing, as it pulls body moisture into the material, actually cooling you and keeping the direct sun off your skin. Google it and learn!
So, don’t let the sun, humidity or rising temps wherever you are, particularly here in Austin, stop you from enjoying being outside. There’s no such thing a bad weather, just bad clothing!
Take care,
Margo
The Scale and You
The scale can be your friend versus being your prison or enemy, as I have said to many of you.
I’m reprinting/updating this particular blog since weighing has come up SO much lately. Must be that time of year! Many of you feel compelled to weigh every day even though you know intellectually (forget emotionally) that this is NOT a good idea.
Of more concern to me is not what time of the day to weigh yourself, but how often you weigh yourself.
The fact many of you weigh everyday which gives me heart palpitations! You could fast on any given day and weigh MORE the next morning. Conversely, if you ’splurged’ and had beer and pizza one evening, you may get on then next morning and weigh less then you thought. It’s unhealthly and just silly to use the scale as a daily litmus test of true body composition. MY recommendation: Weigh yourself ONCE a week. The same day of the week, the same time, preferably first thing in the morning, buck nekked. Keep track if you will, then one week later (not before), repeat. You will see TRENDS and FLUCTUATIONS. You may have worked really hard, eaten just right to ensure weight loss, and still the scale, THE SCALE merely reads what the existing conditions of your body are at that moment in time. Water weight, hormones, the big meal from the day before or not, constipation, or not, or any of the many possibilities(too many to list) can be reasons for fluctuations. I can’t say this enough. It’s not perfection..it’s PROGRESS.
Fluctuations occur under the most perfect eating and exercise habits. If looking to lose weight, over time you will see a downward trend, with natrual highs and lows along the way, on the scale. DO NOT let these highs and lows translate to highs and lows in your emotions giving the scale too much power. Again, scale fluctuations occur for many reasons under the most perfect eating and exercise habits.
Okay, I’m off my soapbox on this one!
Warm regards,
Margo
Measuring your Waist for Health
Those who carry weight around their mid-section are at greater risk for heart attack, stroke and diabetes. At risk measurements for men are a waist measurement of more than 40 inches, and 35 inches for women. On the very low risk/healthy side; less than 34 inches for men, less than 28 inches for women. Place the measuring tape at the smallest point, usually just above the navel. As you know some of us are high waisted or low waisted, so I take several measurements of my clients: narrow part of waist, at navel, below navel. These numbers above are based on putting the tape just above the hip bone.
TGIF,
Margo
Play with your Pet for Exercise
A way to exercise and break a sweat is to play with your pet! Chase your cat, romp with your dog. Many of you romp with Chloe here and know how those few minutes bring a sense of well being and stress relief. Your pet will love it and your body and brain will appreciate it too!
Happy Monday,
Margo
Stress Relief Friday
Okay, here is my de-stress tip for the day. Laugh. Did you chuckle when you opened this post? I bet for that moment you smiled inside or laughed out loud, you felt better. Pretty gutsy of me to put this pik out there, but it’s worth the risk if it worked. (I was in novelty shop with a good friend.) Laughter benefits are no joke. A good sense of humor adds years to your life and life to your years. Among the benefits of laughter right near the top, is stress relief.
Laughter increases the endorphins (the feel good stuff) in your brain. Humor improves your immune system, can ease pain, and stimulate muscles and organs in a good way. Being a recipient of a smile (or giving one) reaps benefits, too.
Laugh and smile, even if for just a moment, to relieve stress.
Happy and Healthy Friday,
Margo
Polar Heart Rate Monitor and Strap
As most of you know, one fitness tool I like very much is the Polar brand heart rate watch and chest strap. I prefer this particular model for the watch face number size, its accuracy, and pure ease of use. Simple. No whistles and bells. It reads your pulse/heart rate perpetually, and gives you your average heart rate when done. I don’t care for the kind for wrist only (without the chest strap), as they require stillness while you hold a button down; you don’t have to monkey with the model I prefer at all. It’s automatic; turn it on, and go. Most of you know (if you don’t know, please ask me) what your optimal fat burning, calorie burning, fitness improving cardio heart rate level should be while exercising.
This tool makes exercise (to me) more fun, more motivating, as you can see exactly where you are while walking, jogging, taking a class, and even at rest, to check out what your heart rate and pulse is. It can make that fat burning workout you do more challenging, since you’ll look at the watch and want to keep it to a certain number for a certain length of time. If your heart is too high, you can see to bring it down; too low, you can see to amp it up. I’m fine with perceived heart rate, i.e. working at what you think is a 7 or 8 out of 10, but with this toy you can see exactly, if that kind of thing interests you. I recommend Polar brand, model A1 (you can find this older model by googling it) or the newer counterpart, Polar FS1. I have both..I just by the one with free shipping or on sale!!!
Tick tick tick..Get that Heart moving, and break that sweat!!!
Warm regards,
Margo
Posture and your Purse
Okay, guys, this one doesn’t apply to you so much, although you should take that fat wallet out of your back pocket when sitting; it’s bad for your low back and posture!
Okay, gals, to those of you who carry everything but the kitchen sink in your bag: STOP IT! :-) You do not need the full nine yards of makeup; just leave some stuff in your trunk. Where you are, your car is, most likely. Same for a fat wallet INSIDE your purse. When is the last time you cleaned that thing out anyway, that has at least six expired credit cards?
If you MUST carry a 12 pound purse, do NOT put it on one shoulder. Even a 5 pound or 3 pound purse. Use the crossover body strap to balance the weight, or carry it under your arm. Worst case, use the shoulder strap but use the same arm, to support the bottom so your shoulder, spine and neck are not taking the load. Having tightness, pain, knots and aches in shoulder, neck, back and spine or hip? Look to that purse first thing, and lighten it up. Here is a Don’t and and Do picture, just for grins. Guys: Carry-on cases and computer cases; same rules.
De-Stress Friday
I decided a while back to post something about stress (de-stressing) every Friday. Today, take time for YOU. Many of you (you know who you are) put yourselves at the bottom of the needs-to-take-care-of list, if you even make it onto the list. As few as five minutes will do the trick. Take an extra long bathroom break; you’re alone (I presume) so just hang, and be. If arriving at destination via car, stay in the car, with soft tunes, or with just the silence, before jetting into the office, the store or your house. Just stop. Five minutes is what I am asking you all to take today. It will seem like 30 or more if you never do this. The benefits are many; the feeling afterward is so worth it. Quiet, lazy, calm-the-cerebral-chatter-and-relax time, just for you. Please give it a shot. Five minutes.
Happy and Healthy Friday to you all,
Margo
Posture, Neck & Shoulder Stress
Okay, so my landline handset is from the 1980’s (haha) but you get the gist. If my neck is cranked like this with my huge old phone, imagine how much your neck is cranked when you do this with your cell phone! How many of you have your hands on the keyboard while ‘holding’ the phone with your neck and shoulder? A LOT of you. Please avoid this horrible posture and the stress it places on you by using a headset, speakerphone or other hands free gadget. That’s it, short and sweet today!
Warm regards,
Margo
When Should I Weigh Myself
Of more concern to me is not what time of the day to weigh yourself, but how often you weigh yourself.
I know many of you weigh everyday which gives me heart palpitations! You could fast on any given day and weigh MORE the next morning. Conversely, if you ‘splurged’ and had beer and pizza one evening, you may get on then next morning and weigh less then you thought. It’s unhealthly and just silly to use the scale as a daily litmus test of true body composition. MY recommendation: Weigh yourself ONCE a week. The same day of the week, the same time, preferably first thing in the morning, buck nekked. Keep track if you will, then one week later,(not before), repeat. You will see TRENDS and FLUCTUATIONS. You may have worked really hard, eaten just right to ensure weight loss, and still the scale, THE SCALE merely reads what the existing conditions of your body are that moment in time. Water weight, hormones, the big meal from the day before or not, constipation, or not, or any of the many (too many to list) reasons for fluctuations. I can’t say this enough. It’s not perfection..it’s PROGRESS. Fluctuations occur under the most perfect eating and exercise habits. If looking to lose weight, over time you will see a downward trend, with natrual highs and lows along the way, on the scale. DO NOT let these highs and lows translate to highs and lows in your emotions giving the scale too much power. Again, scale fluctuations occur for many reasons under the most perfect eating and exercise habits.
I’m here to help when you feel stuck, 24/7!
Regards,
Margo
Have a Ball
Okay, so the second you read that title, I’m sure you knew what was coming. I love the fitness ball, also known as a stability ball, balance ball, swiss ball and exercise ball. Same thing, different name. There are such a wide 
range of exercises that this ball can be used for, I won’t bore you here with them. Just know that I endorse this item as part of your fitness lifestyle plan. If you’ve met with me (which most if not all of you have) you already know the variety of ways in which to use this item. It’s low cost, low maintenance, fun and easy to use. If you’re not sure which size or style to get (I favor one particular brand) please contact me directly.
Cat Napping Benefits
My Friday stress relief blog will cover more then just stress. Catnaps, or Power Naps as you might call them, have numerous well documented benefits. Research has shown taking a catnap is better then trying to catch extra sleep in the morning. It’s important you keep this nap 15 to 30 minutes to stay in “light” sleep
stages, or you wake feeling groggy. Naps promote physical well-being, improve memory, sharpen the senses, and simply put, rests your brain from the day’s stresses. Naps are also meditative and boost performance. For me? I like about 20 minutes…just to close my eyes, clear the brain, and such. I’m not saying it’s easy to find the time or place, but just laying your head back in your chair can do the trick.
How Much Water Should I Drink?
You’ve all heard the 8×8 rule. Drink 8 glasses of water, at least 8 ounces each. There is no scientific study to support this, and the truth is, it really depends on your lifestyle. It depends on your nutrition, where you live 
(climate) your health, your exercise output, what other beverages or medications you take, and so on. On average, water takes up 60% of you, and this water provides moisture and carries nutrients, etc. I won’t bore you with details; you can google that. Simply put, if you feel thirsty, drink. A few glasses a day are sufficient for most of you. Remember, too, for those focused on weight loss: Thirst will often rear its head as hunger, when really you’re just thirsty. Just have a glass of water to kill what you think are hunger pangs.
Stress Relief by Stretching
An easy and quick way to feel instant relief from stress is to simply stretch.
If you have a dog or cat, you see them do this all day long, and how stressed do they seem, huh? It works! Since many, if not most of you are sitting at your computer reading this, just do it right where you are; you don’t even have to stand up! I just did, see? Splurge and stand up, and include your whole body. Takes mere seconds and nets a big result.
Weight Loss in a Bottle, NOT!
Diet in a bottle? Not!
Many of you might have seen the segment on national TV this morning for Acai berry drink. The segment was debunking this product, and how thousands of duped consumers were writing complaining. Yipppee. You may be getting very compelling (spam) email from “Oprah” and lord knows who else on this and other bottled “diet” miracle drugs. They are FAKES – imitating Oprah; just like people mimic your own email and send you spam from your email! Anyone trying to sell you weight loss pills, endorsed by any celebrity are fake. Fake like the spam saying “We have 1 million dollars for you; I’m a barrister in London and will pay you to hold it for me”. That kind of fake. All diet emails you get are junk. Yes, fake. Lures. Spring is high season for this kind of false advertising.
Stress Relief in Seconds – Deep Breathing
I’m deep breathing as I send this.
Breathe life in. Breathe stress out. Increase energy, improve circulation, send better oxygen to your cells and brain, change your mood, and reduce stress, all by taking a few long, slow deep breaths. Before this became habit for me, I found remembering and doing that first breath the most difficult. Now I realize, and you will too, it’s mere seconds, and you’ll want that second, and perhaps a third deep breath. You will feel more relaxed, and less stressed immediately after you do this. I promise you. Instant gratification!
- Take a long slow breath in..and hold it momentarily
- Purse your lips, making a tiny hole, so it takes you a few seconds to exhale fully
- Repeat. It works.
What Qualifies as Exercise
Exercise is physical activity. The health benefits of exercise include lower blood pressure, lower cholesterol, stress relief, strengthens muscles and bones, helps joint flexibility, and, reduces diabetes and heart disease. Last but not least, exercise burns calories.
- Take the steps instead of the escalator/elevator when just one floor, c’mon now.
- Park further away from the entrance at grocery store
- Get up from your desk and walk outside and back, or get up and stretch
- Do household chores, or clean the house (yourself? omg)
- Pull weeds
- Mow the lawn…I find this one particularly therapeutic!
- Walk your pet and extra walk or two, they’ll love it; play chase with the cat
- Put the grocery cart back where it belongs; don’t you dare leave it in the lot. ;-)
- When you do walk down the hall, walk with purpose, longer strides, faster gait
- Amensia eating. Of course I was going mention food. The snacks in the community lunchroom at work, eating the leftovers from your kids meals….these are not about movement, but they go hand in hand with why those pounds creep on.
Stress Relief
Stress is a normal part of life, be it physical or mental stress. We’ve all experienced it due to illness, relationship stuff, job loss, death of love ones, daily worries, etc. Stress can lead to high blood pressure, heart disease, insomnia, and stiff muscles to name just a few. I’m going to start posting every week, something you can do to help cope with stress. The obvious one I preach is exercise. You ALL know the stress reducing benefits of regular exercise, so I’m not starting there.