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.
Nutrition & Weight Loss
No need to count calories when you eat like this, PROTEIN & HEALTHY CARBOHYDRATES
Side to Side Lunge
No equipment needed to get started with a leg toning cardio segment that is low impact.
Take care,
Margo
30 Minute Low Carb Meal
Roasted Cauliflower – break up, put on cookie sheet, spray Pam, dry seasoning. 400 oven 30 min.
Grilled Salmon.
Workout for Legs & Arms “Cheerleaders”
This segment I call cheerleaders, named that for the straight, flexed and engaged arm movement you do throughout. You will get a leg workout AND an arm workout. Dont rest much between sets and you will feel thighs, biceps and triceps burning.
Take Care,
Margo..
Roast Veggies to Love them Again
Not a vegetable fan? Just roast the heck out of them, with Pam Spray and seasoning. 400 oven for an hour (flip half way through) and they caramelize and even kids will love.
Wag more… Bark Less #mindfulness
Wag more.. Bark Less. #mindfulness
Weighted Ball Toss Balance
Challenge your balance balancing on one leg while tossing a weight ball hand to hand. Fun to do!
Take care,
Margo
Legs, Arms, Cardio Video – 2 minutes!
Tone legs and arms using one set of dumbbells while standing in place. Youll feel your heart climb at same time.
Take care,
Margo
Squat – Legs & Core Segment
No equipment needed for this quick and effective Squat with a crossover to get core, too.
Take care,
Margo
Tone arms, core and glutes on all 4’s
Tone your tush, arms and waist on all fours, feeling an effective burn just where you want it.
Take care,
Margo
Diet & Fitness New Year Resolutions – DON’T
BEWARE! It’s that time. Infomercial city…for buying “weight loss” exercise programs. DON’T buy into the highly produced, fast paced, enticing sell. IT’S SNAKE OIL. Just put on your walking shoes, and eat healthier.
Low Side to Side Squat – Leg toning video
Low Side Side Squat segment tones your legs and amps up your heart. Extend your time each time you do this!!!
Take care,
Margo
Nutrition & Eating Goals during Holiday Time
Your stomach doesn’t know it’s Christmas. Eat NORMALLY.
Alternative goal: NOT gaining weight. (versus trying to LOSE weight)
Glutes & Arms Workout
On all 4s, you can really target your butt muscles while also feeling a good arm burn. Takes only a minute to really feel these working.
Take care,
Margo
Proper Stretch – Running/Walking
Hold this position on each side for SEVERAL seconds, keeping your knee over your heel (not way forward of it). Extend the back leg long. Simple effective.
Nutrition & Weight Loss
Roasted Radishes and Sirloin burger with kraft cheese slice. VERY low carb. Great potato substitute…you’ll feel like you are eating the real deal!
Box squats video, tone thighs, no weights needed
Intense short segment that tones your thighs standing in place-no weights required. Just gravity.
Take care,
Margo
Full Body Workout – 1 minute – no weights needed
Here is a one-minute full body workout. Slow and controlled movements make this work your heart and muscles.
Take care,
Margo
Grilled Caesar Salad
Low Carb Flaxseed Wrap
Easy low carb wrap that doesn’t affect your blood sugar! Just buy GROUND flaxseed.
Take care,
Margo
Exercise Video: Jungle Crawl
Tone your legs, challenge your flexibility, and use your core to execute my jungle crawl segment.
Take care,
Margo
One step at a time is enough.
One step at a time is enough.
Mindfulness
Full Body Workout in a minute
Using one weight, have fun with this fast paced, never boring, multiple body workout all at once. Just knock it out for a full body experience.
Take care,
Margo
I can, I will. end of story.
I can, I will. End of Story.
Great Motivational quote.
Body Toning Segment – Legs, Core, Arms
Tone your thighs, arms, core and burn calories with this short effective segment!
Take care,
Margo
Cauliflower BBQ Wings
Found this on Pinterest. LOVE!
https://thelooselyfollowedrecipes.com/2015/03/22/cauliflower-bbq-wings/
Lower Ab Toning (Without Hurting your Back)
Target your lower abs (but it really gets them all) laying on the floor doing my weighted reverse crunches. Great for protecting your back.
Take care,
Margo
Shiritaki Rice
A change from angel hair and other noodles, this Rice is an easy to eat no carb alternative.
Nutrition & Weight Loss
Dukan and Weight Watchers friendly: Grilled salmon with pesto garnish and roasted pepper medley.
Wednesday Workout: Step Cardio Tone
Using a stair stepper (if you have one, if not, just stand and do it it works, too) follow along and get a good cardio, leg, and core workout.
Take care,
Margo
A Goal without a Plan is just a Wish.
A Goal without a Plan is Just a Wish.
Sumo Squats Video
High intensity squat with low intensity option, for super leg toning, core and high heart rate.
Take care,
Margo
Pan Fry Zucchini Pancakes Healthy
Grate Zucchini (I use old fashion grater!) and mix with Egg and optional oat bran. Fry in pan with Pam Spray. EASY!
Step Cardio Tone Segment
Using a stair stepper, add some intensity by traveling while squatting across to the floor and back. If you don’t have a stepper, worry not, I demo without it, which is also very effective!
Take care,
Margo
Belly Fat Loss Myths
Anytime Yoga Stretch
Full Body with optional Dumbbell “lumberjack” Exercise video
Using one dumbbell (optional dumbbell) work your arms, core shoulders abs and legs! Also known as Lumberjacks!
Take care,
Margo
Powdered Peanut Butter!
What a great substitute for way lower in fat and calorie option. Tastes great. Put in baked goods, yogurt, use as spread, and on an on. LOVE this. 
Fat vs Muscle
