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.
Pure Protein No Carb Pasta
Dukan Cruise and beyond, as well as any NO carb program. Simple Shiritaki or yam noodles, with fat free cream cheese and balsamic as a base, with green onion and pieces of leftover chicken. Delicious!
Pure Protein Goodness
Exercise Video: Legs and Butt!
No matter which level you do, you WILL feel your thighs and butt working hard, and your heart rate climb burning calories.
Happy 2015,
Margo
Eating to Lose
Dukan is still my all time fav weight loss plan. My clients MAINTAIN their losses. Dukan does not restrict portions, and you are allowed to (eventually) eat foods you love, following the rules of recovery.
My dinner during this easy-to-indulge holiday season allows me to enjoy “celebration” meals much more, by eating well, on NON celebratory days.
Simple chicken “tenders” with a smattering of pesto for flavor with steamed green beans with dry McCormicks veggie seasoning.
Dukan and Weight Watcher friendly meal
Exercise Video: Core Balance and Thigh Toning
Super effective segment in no time flat. Use core to balance while you feel your thighs burn and tone!
Take care,
Margo
Excellence in Nutrition
Excellence in your life, particularly in your nutrition, affects your health, your BRAIN and more. You will sleep better, feel better, think better, work better, exercise better, with excellence in your nutrition.
This month’s diet is next month’s body.
This month’s diet is next month’s body.
Definition of Success
Exercise Video: Stability Training
Intensify your instability during stability training using weights to challenge yourself for an effective workout!
Take care,
Margo
Online SKYPE & FaceTime Personal Training
https://www.personal-fitness-trainer-austin.com/group-one-one-fitness-training-live-online/
Bring personal training into your home, privately.
Foods out of sight are out of mind
Out of sight out of mind. Put “holiday treats & foods” out of sight. Set yourself up for success by putting these high calorie, diet derailing foods away.
Breathe
Check your breathing occasionally, instead of your phone.
Fountain of Youth
The fountain of YOUTH exists.. And it’s been PROVEN.. AGAIN and AGAIN to be EXERCISE..
Why wait?
Stop saying “I’ll start eating well after thanksgiving”. You can lose weight and eat well starting NOW and feel better by then.
Thanksgiving
Workout
YOU WILL NEVER REGRET A WORKOUT. THE END.
Cardio and Leg Toning Combo
Here’s a segment easy to perform, but with a nice leg toning, heart rate, calorie burn payoff.
Take care,
Margo
Inclement Weather Workouts
There is no such thing as bad weather; just bad clothing.
Wear temperature appropriate clothing and you can enjoy fresh air every day, that we humans need for wellness! Great for your brain..remember that.
Dukan Pretzels Crushed as Coating!
I enjoy the dukan pretzels at shopdukan.com. They’re a great oat bran snack. Now I crush them, and use them to coat my chicken, etc., after a quick egg wash, for a crunchy coating. NUM!
Dukan Pretzels as Coating!
Reach Drop Squat – Body Toning
Effective simple move..4 parts.
Hold weight at chest, knees bent slightly.
Reach up with the weight overhead
Slowly bring weight (arms close to body triceps)
Smoothly squat down sitting back on heels, so knees stay over feet.
Repeat!
Reach Drop Squat
Exercise Video: Biceps, Back & Shoulders
I love this combo for hitting your arms/biceps and your back / shoulders. It also challenges your core – a bonus!
Take care,
Margo
Exercise Video: Legs, Cardio & Abs in one!
Tone your legs core and work your arms, without any equipment during this under 2 minute segment.
Take care,
Margo
Eating & Weight Loss
Salmon grilled garnished with Pesto. Zucchini and garlic browned in skillet with non stick spray and splash of balsamic vinegar. Dukan Cruise, Weight watchers, Paleo. Healthy and satisfying.
Salmon & Zucchini
Exercise Video : Body Toning & Cardio Combo
Full body FUN segment that’s aerobic, core and leg toning I call “Charleston’s”
Take care,
Margo
Abs Core Toning using a BOSU
Exercise your core and abs doing this segment on the floor or on the BOSU for effective toning.
Take care,
Margo
Exercise Video: Fast effective ARMS!
REALLLY feel your arms after this segment, which also gets lats at the finish! Fast and effective one.
Take care,
Margo
Bacon wrapped Tenders & Veggies
NO calorie counting with lean protein with vegetables. Promote weight loss and makes weight loss MAINTENANCE easy.
Prep time: 5 minutes
Prepackaged chicken tenders
Turkey Bacon
Seasoning of choice
I rolled a few of the tenders in the bacon,left the rest plain. Baked 400 for 20 minutes. Voila.
Add a vegetable, in this case, I chose “steam in the bag” green beans. Too easy!!!!
Turkey Bacon Tenders
LAY ON ALUMINUM FOIL
Ready for Oven
JUST OUT OF OVEN
Ready to Serve
Exercise Video: Core Toning – Front and Side Abs
Tone your core standing up.. (no gym required) getting the front and side abs doing these two effective moves.
Take care,
Margo
Dukan Cruise & Weight Watchers
Pam spray, then brown diced garlic, add cut in strips zucchini, saute until tender. Served with simple salmon in convection oven.
Good and Good for you.
Fitness Rule
Zucchini with Garlic Side Dish
Using a mandolin, I thin sliced zucchini and tossed in skillet with sizzling diced garlic sprayed with Pam non stick. Fast and easy recipe to make you fall back in love with Zucchini. I tend to over cook it, as I like it really soft, almost mushy. haha
Ingredients
Old Fashioned Mandolin!
Sliced and tossed on Garlic
Reduces ALOT in pan
Zucchini Garlic Side Dish and Chicken
Resistance Band Toning Workout
Tone head to toe standing in place, using various strengths bands, to hit your biceps (photo 1), triceps (2), shoulders (3) and thighs (4). Bands are great for workouts away from home!
Bicep Toning
Tricep Toning
Shoulder Raises
Thighs & Glutes
Nutrition & Weight Loss – Dukan Cruise
Sometimes less expensive then salmon, and a lighter flavor, too, Steelhead trout provides an option. I put in convection oven, 350 for 20 minutes, with diced garlic on top and seasoning. Served with microwave steamed brussels with Mccormick perfect pinch veggie seasoning. Easy, delicious.
Healthy, Filling meal
Spritz a bit of Pam Spray on foil and on fish
Toss in Convection, regular or countertop oven. Comes out moist and fast!
Brain Benefits of Exercise
Brain Benefits of Exercise
Exercise Video: Full body 2-min workout
Work your entire body without weights; tone legs, core shoulders, burn calories, doing my “punch knee raise” 2 minute segment.
Take care,
Margo
Basic Hamstring Stretch
-Get into runner lunge, top left,
-Straighten front leg by raising your bottom up, keeping back as flat as you can, top right
-Return back to lunge
-Finish by stepping up with back foot and bring forehead to shins.
Hamstring Stretching
Four Point Stretch
Easy to do, anytime, anywhere, and so good for you.
Four Point Stretch
Stability Work for Improved Overall Fitness
Stand on one leg while performing body work, i.e. biceps, triceps, shoulders, etc, to add balance and stability work for a more effective segment, improve overall fitness and strengthen ankles and feet.
Do Stability Workouts for Better Fitness.
Zucchini Pancakes
Grate two zucchini skin on.
Salt/Pepper to taste
Sprig or two of parsley
Garlic cloves to taste (I use 2 or 3) grated
2 whole eggs
Optional: Sprinkle in oat bran, as you would bread crumbs
Mix it all together in to patties (they will be loose)
Put in hot skillet sprayed generously with “Pam” spray, and cook until crispy then flip and repeat.
Browning in Skillet
First Side Browned, flipped.
Zucchini & Baked Talapia
Easy, Delicious, Dukan
Brussels Sprouts and Salmon. Cruise and beyond.
Baked Salmon & Brussels
Rhubarb Stew (or cobbler)
This Rhubarb stew can be eaten hot or cold alone or with greek yogurt, in muffins or any other dish for added zing.
Find Rhubarb at in your produce isle or if lucky, a neighbors yard! Clean and cut into cubes.
Put in water just to cover it, bring to boil. Once boiling, turn to low and let it simmer 2-3 minutes. Less for firmer, more if you like mush. It will get soft FAST..keep an eye on. Drain or add water to your preferred consistency.
I sprinkle mine with a couple tablespoons of Stevia, stir and chill. I had this during my ATTACK phase, and to add something different to the all protein day. A couple of tablespoons of stew are allowed in Phase one, attack.
Fresh Rhubarb
Cut in Cubes to Simmer
After a 2 minute simmer
Ready to serve hot or cold