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 – Crawl Variation
Super fun “Crawl” variations of the usual bear and crab moves, with an added flip-over.
Take Care
Margo
Abs on the Floor “Morse Codes”
I call these challenging abs I made up “morse codes” as you tap your foot LIGHTLY on the floor while executing the other part and it adds a super intensity to the core work. My clients moan, so I know they work. haha
Take Care,
Margo
Tone your Butt standing in Place
Tone your butt while standing in place. Done correctly, you will really feel the isolation in your glutes on this one!
Take Care,
Margo
Leg Toning Video in a Minute
Totally feel your standing leg cook as you do my Zig Zags tapping in front! They work as good as my zig zags from behind.. Quick and effective way to feel your legs cook and heart rate rise.
Take Care,
Margo
Plank Intensified
This variation on plank adds a lot of intensity and variety. A good challenge for you if your plank doesn’t seem as hard as it use to be.
Take Care,
Margo
Tone Glutes on Floor
Tone your glutes, aka your butt, on all fours on the floor. This is very isolating and effective. Run through it 2 or 3 times and you’ll feel it the next day.
Take care,
Margo
Standing Leg Crunch
A mini cardio and body toning workout, hits your legs, abs and raises your heart. Go slow and smooth and you’ll feel it.
Take Care,
Margo
Mindfulness & Weight Loss
Wednesday Workout: Cardio in place
Do cardio and full body exercise standing in place with “repeaters”.
Take Care,
Margo
Zucchini Chips – Choose good over bad snack
Zucchini Chips are satisfying, crunchy, healthy and filling. It is just as easy to make a healthy snack as an unhealthy one.
Zucchini cut and sprayed with Pam Spray (or skim milk)
Roll in: Oat bran, low fat shredded shredded cheese, dry seasoning of your choice.
bake 425 15minute per side.
Tone your Glutes
Tone your butt while standing without any equipment. Useful when traveling to hotel or unable to get to a gym.
Take Care,
Margo
Diet Resolutions
Do NOT make a “diet” “weight loss” New Year’s Resolution. It is a setup for FAILURE to do so.
Make this decision on another day…it has NOTHING to do with the calendar.
Holiday Weight Control
Ab workout on Floor
Tone your entire core without equipment. Lay down and follow along crunching and extending. This one is about quality, not quantity.
Take Care,
Margo
GYM vs KITCHEN for weight loss
KITCHEN WINS!
Find yourself spending HOURS in the gym working out hard for “weight loss”? Not working? Spend more time in the kitchen, and less time in the gym. A flat stomach happens in the Kitchen!
Cold Weather Workouts
NO such thing as bad workout weather; just bad workout clothing. Bundle Up. Get fresh air.
Holiday Weight Loss Winner
My best piece of advice during the Holiday Season regarding Diets for Weight Loss:
JUST DON’T GAIN WEIGHT. It works.
Do not set yourself up for failure by attempting to start a weight loss program prior to all the holidays. You WILL be successful if you shift your focus instead, to NOT gaining weight.
It works.
Abs from your Chair
Workout while traveling or from your home office or hotel without leaving your chair. Here is my core and abs chair segment.
Take Care,
Margo
Mindfulness
Arms & Legs Lunge Back
Tone arms and legs standing in place doing my step back lunge, that is safe on your knees and back.
Take care,
Margo
Patience
Awkward Chair – Yoga toning for full body
If you like Yoga, you will like this for sure. Sit back in Awkward Chair adding the flexed arms I demo for you. Short and effective this one is!
Take care,
Margo
Tone your Triceps
Tone your triceps with light weights while laying down. Water bottles work if you don’t have light weights!
Take Care,
Margo
Shoulders and Arms workout
Totally tone your shoulders and arms with this fast moving and effective shoulder and arm segment.
Take care,
Margo
Low Alternating Lunge
Easy on the knees, my Low Alternating Lunge backwards, will tone your butt and legs very safely.
Take Care,
Margo
Plank Jumping Jacks
Strengthen your core and arms doing Plank Jumping Jacks. It will get your cardio going, too!
Take Care,
Margo
Eating & Nutrition – Dukan Diet
Eating healthy is easy and takes minutes. Grilled salmon in countertop convection oven, with Frozen pre grilled egg plant, you pop in skillet to season and eat.
Ski Jumps for power & endurance
For you high impact & HIIT people, here you go. Ski jumps to rock your cardio hard and improve your power and endurance.
Take care,
Margo
Tone Arms & Abs sitting on Floor
Tone your arms and abs while sitting on a mat. You will simply extend each leg out forward while crunching your abs as you bring you leg back in toward your body.
Effective and easy to execute!
Take Care,
Margo
Tone legs, core, arms doing a Plie’ squat
Work your legs, core and upper body doing this Plie’ Squat Twist segment using one dumbbell.
Take Care
Margo
Homemade Frozen Yogurt
1- 7oz. Cup Greek yogurt
1- 12 oz. bag frozen raspberries
1/3 cup honey or other sweetener
1 square of 60% cacao bittersweet baking chocolate, grated optional
Blend all but chocolate in food processor until smooth. Transfer to Tupperware bowl and fold in chocolate. Freeze 4-5 hours
Veggie Chips using a Mandolin
Using a sharp Mandolin slice sweet potato or zucchini to your desired thickness.
Oven temperature: 250 degrees for about two hours! Flip halfway through. Slow and low.
Season with Pam Spray or Oil Olive spray and sea salt. Voila! Best chips EVER!!!!!
Kick Back Lunge
Tone your butt on all 4s, doing this kick back lunge that also gets your arms!
Take Care,
Margo
Sitting Criss-Cross for Core & Legs
Tone your arms, legs and abs doing my Criss Cross segment while sitting on the floor. No weights needed!
Take care,
Margo
FitBit FLEX
Fitbit Flex is a nice inconspicuous way to wear a fitness monitor for steps, calories, miles walked and the TIME!!! No smart phone (or watch) needed to know the time!
Take care,
Margo
Be Healthy vs Skinny
Push Ups using a BOSU
Learn how to do a military push up by intensifying your “modified” pushup using a BOSU! Before you know it youll be doing “military” ones!
Take care,
Margo
Tone Arms with Latex Bands
Tone your arms a numbers of ways using a latex band. No need to buy a bunch of dumbbells to get great results!
Take care,
Margo
Fit after Fifty – and beyond
Body Toning: no weights required
No weights required: Quick effective body toning, hits your legs, abs, arms and cardio all at once, in a minute!
Take care,
Margo