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.
Yoga “10” 2 minute exercise video
Tone your body top to bottom doing this 10 move yoga segment. Beginner to advanced can reap strength and flexibility from practicing this. Relieve stress, too! Repeat the move as many times as you want.
Take care,
Margo
Walk 10 Minutes for Health
Eating for Weight Loss
Cut up eggplant & Onion, bake on cookie sheet 375 30+ minutes, then toss salmon filet on, cook another 30min (or to your liking) and done.
Exercise Video: Pivot Squats
Have fun doing my “squat-pivot” adding some intensity to what can otherwise be a boring squat! Cranks your heart rate, too!
Take care,
Margo
Fitness begins in the mind, not in the gym.
Fitness begins in the mind, not in the gym.
Pure Protein Breakfast – Attack phase
Weight loss is easy when you skip the fat producing processed starch. Here you see salmon (Lox) with fat free cream cheese and scrambled (egg beater) eggs. Takes no time at all and a great way to start the day.
Starter Military Push Up
Women tend to do these modified on our knees, yet with practice, you can gradually lower the position of your arms until you are entirely on the floor. This is about as high as you want to start (if you have a box and mattress on a platform bed, this is the height). A chair is not optimal, just handy, since most seats are not wide enough to accommodate the width your hands – which should be at least as wide as your shoulders.
Exercise Video: Thigh Toning & Cardio
A client joins me to demonstrate a good thigh toning move that cranks your heart rate too without high impact.
Take care,
Margo
Nutrition & Weight Loss – Lactose Free cheese
A new find: Cheese that’s fine in moderation.
Nutrition, Eating & Weight Loss
Eat to lose. Fresh green beans and white onion grilled and seasoned with grilled salmon with dry rub.
Exercise Video: Toning and HIIT Workout
Get a full body muscle toning and cardio (high intensity interval training) HIIT workout without high impact.
Take care,
Margo
Weight Loss Meal
Dukan Cruise, Weight Watchers folks listen up. You never need to feel deprived. Shop the outside of the isles of the grocery store.
Here are fresh veggies roasted, and a ground turkey burger, with onions and seasoning. Simple, filling and delicious. (low or non fat cheese on top optional)
Miracle Noodles
This no carb noodle replacement is at Whole Foods. Finally a store carries these anywhere in the USA! Angel hair is the most palatable, as it picks up the flavor of whatever you use.
Easy Roasting of Vegetables
Pam regular or olive oil spray. Dry seasoning you like, salt & pepper for sure included. 375 for 30 to 45 and done. Today it is halved brussel sprouts and halved radishes.
Even my husband said “I’ll eat that”. We have a winner!
Exercise Video: Non Impact Arm & Leg Toning
Tone your legs and arms with this NON impact segment.
Take care,
Margo
Roasted Radishes instead of Potato
Instead of Starchy Potato, this is a FABULOUS substitute! I found this recipe on Pinterest
(Here: https://www.runningtothekitchen.com/salted-rosemary-roasted-radishes/) and love.
I purchased two bags,and cut them lengthwise.
1)Tossed cut radishes in bowl with a generous amount of Pam original Spray (and touch of olive oil)
2) Salted and Peppered to taste
3) AND, added generous sprinkle of McCormicks “perfect pinch” Vegetable Seasoning. my fav.
4) 375 for 30 minutes on a parchment paper on pam sprayed cookie sheet.
THESE ARE WONDERFUL and taste like a potato only less dense and NO Starch!!
A Perfect Food: Eggs
Fav meal of mine: scrambled eggs with onions & tomatoes with a touch of low fat cheese. Protein purity.
MYTH: Eggs GIVE YOU high cholesterol. MYTH!
Eat Better, Not Less
Eat Better, Not Less. simple. true.
Attack & Cruise Phase Dukan
I did a couple days of “Attack” phase after putting a couple unwanted pounds back on. Now I’m on Cruise where I do PP every other day. Here is lunch today. Sometimes I’ll have an oat bran pancake with this, or just by itself. Eggs, turkey bacon and lox! Filling and delicious. (Easy, too, since I used liquid eggs already done in the carton to pour and cook).
Workout Video: Arms & Legs
FAST TONE your arms and legs in ONE MINUTE and actually feel it work!
Take care,
Margo
Food & Exercise & Depression
Weight Training won’t make you huge: Cupcakes will!
Weight Training won’t make you huge, But eating cupcakes will!
Enjoy Life
It has an expiration date!
Approve of Yourself
Exercise Video: Thigh, Core & Cardio
Using a weighted ball or dumbbell, tone your thighs & core with this safe position, plus a good fast calorie burn.
Take Care,
Margo
Eat Well to Look & Feel Good
Why I look like I do – Dukan Diet. Lean Protein and Roasted Veggies.
Why Oat Bran?
Great article simply stating facts and benefits of Oat Bran. It takes no time to make your own “bread” by using my pancake/dukan recipe, and muffins, and an infinite number of other starch baked goods, while not hurting your weight with processed fake “enriched” breads.
Click this: https://healthyeating.sfgate.com/oat-bran-healthy-7788.html
Food is NOT love
Valentine candy one of your trigger foods? Abstain. It is not worth how you will feel after eating it.
FOOD IS NOT LOVE. Express your love and gratitude with your partner, kids, and pets, with hugs, NOT food. Food is NOT Love. Feed your heart, not your stomach.
Complex Carbs Rock!
Cut, spray with non stick veggie spray, season and roast.Delicious!
Control Cravings
Control cravings by breathing, moving, easy walking, focus on work, eat properly when it is meal time.
Progress, not perfection.
Progress not perfection…. that is, Perfection is the Enemy of GOOD!
Fitbit Flex
If you like tracking your LIFE without having to carry your cell phone with you, try FitBit Flex. I have it hooked up to my desktop so every time I get near my computer, it automatically logs what I ask it to! LOVE!!!!
Take Care,
Margo
Eliminate Trigger Foods
Eliminate Trigger Foods. No, moderation is not okay, even with “trigger” foods. Out of signt, out of mind with Trigger foods. If they are not there, you will be way less likely to have it.
Eating Trigger foods will (it’s a WHEN, not and if, most times, that having them will cause you to go into a food spiral. Some things, like trigger foods, as alcohol to an alcoholic, need to be abstained from. Always. Find alternatives that fill the void. You can. I can help you.
You’re only ONE workout from a good mood.
You’re only ONE workout from a good mood.
and
Exercise is natures anti-depressant.
FitBit Flex
I’m a convert…I resisted checking out the devices you wear and sync to a device, but since I’m in the position of linking to a desktop computer, I don’t LOSE ANY PHONE BATTERY POWER!!!
I have the dongle in my desktop, and it automatically updates. I work in my own studio, so Fitbit Flex with the dongle in my iMac is PERFECT. In the morning, I just walk in here and I can see my sleep patterns (the main reason I got this thing) and it’s even better then I thought.
Military Push up & Side abs Challenge
This segment adds extra challenge to an ordinary military push up. Bring your knee up to your shoulder, parallel with the floor to rock the side abs, too. Works chest, lats, arms, core. Love it!
Take care,
Margo
Avocado Humor
Body Weight
Oven Roasted Caramelized Veggies
Love vegetables again! Cut in chunks (or buy precut like I do, I’m lazy) and spritz with Pam Spray. Put on cookie sheet in 350 oven until browned to your liking!
Pizza NO Starch
Another successful NO STARCH pizza, thin crust, crispy, made of cauliflower.
