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.
My Go-To Pure Protein Lunch
Today made my favorite go-to for lunch. Egg beaters with Turkey bacon and fat free cheese.
Full Body Toning Workout with weights
This segment tones your entire body, legs, core arms, shoulders, using one set of dumbbells!
Take care,
Margo
Healthy Eating for Weight Management
Dukan Cruise and beyond. Eat this way to lose and maintain your weight.
Eat to Win
Exercise Segment: Lunge variation
Tone legs, feel abs and crank up your heart all at once doing these Backward Lunge Crossovers.
Take care,
Margo
Protein Pasta – no starchy carbs
Here is another dinner I made using “shiritaki” noodles, available at Whole Foods and other stores. They are pure protein, low calorie, pick up the flavor of whatever you put with them, and are easy to cook with. Angel is the best one to get.
Ingredients here: Fat free cream cheese with balsmaic and soy as a base. Then leftover chicken with green onion and tomato. Toss in noodles, heat, and serve.
Weight Loss & Nutrition
Grilled Salmon, Summer Squash Medley & Asparagus. Dukan Cruise Phase, Weight Watchers, Paleo
Simple Grilled Salmon, skillet veggies
Exercise Video: Slow Kicks
A client joins me for a slowed down kick box move that tones your waist and thighs.
Take care,
Margo
Egg Scramble – Protein & Veggie
Easy egg scramble for lunch Friday. I added cherry tomato and green onion.
10 Fitness Facts
Wednesday Workout Segment: Inner Thigh+Shoulders
Tone and target your inner thighs and shoulders at the same time doing this one segment with a set of dumbbells.
Take care,
Margo
No Processed Starch Lunch
I never tire of Lettuce Wraps. So weight loss friendly, without processed starch as “sandwich”.
Healthy “breaded” chicken nuggets
I put white chicken chunks in egg wash with seasonings and mustard, then rolled in oat bran. Nuked fresh green beans and done. McCormicks veggie seasoning on the beans, perfect pinch brand.
Exercise Video: Partner Lunges
A client joins me to demonstrate two different ways to do lunges that really tone and burn.
Take care,
Margo
Dinner done right tonight
Fresh beans, brussels and lean grilled sirloin.
Fat vs Muscle
Eating & Weight Loss
Fav NO CARB WRAP:
Lettuce scoops
Spread fat free cream cheese on it
Leftover chicken
Turkey bacon crisp
Slice of Kraft Fat Free Sharp Cheddar (nuke 30 secs)
Done!
Exercise Video: Tighten your Tush
Tone your behind – really feel a glutes/butt focus while you do this easy to execute standing tush toning segment.
Take Care,
Margo
Your Life
Weighted Ball sand-filled, instead of Dumbbell
Use a weighted ball like this, filled with sand to mix up your workouts and add challenge and variety.
Eating & Nutrition – Crusted Chicken
My blood sugar friendly, no starch sabotage friday dinner. Oat bran good stuff!
White chicken breast “chunks’ (thats what package called this “chunks”!)
Egg wash with mustard
Oat bran with dry seasonings to taste
Bag o’ broccoli steamed in microwave.
Fat Free Sharp cheddar Kraft slice
I put the chicken in the egg wash,
tossed in baggie with the dry oat bran seasoning
Put on foil in convection for 17 or so min on 400
Steamed in bag broccoli and tossed with perfect pinch and put a slice of fat free on top.
DONE!
Never Count Calories
It doesn’t work, especially long term. Eat the right foods, skip the processed foods, and enjoy lifelong weight maintenance. Fat is not the enemy, nor are eggs. Carbohydrates are GOOD in the form of vegetables. Complex carbs and protein as shown below, keep you full and satisfied.
Protein & Vegetables
Good Fat: Almond Butter
Whole Foods brand Almond Butter is FABULOUS. NO added anything. Great flavor and texture.
No added oil or sugar or salt.
Nutrition & Weight Loss
What I had for dinner: Greens with cut up veggies, in greek yogurt dressing with hot grilled salmon on top!
Bacon Cheese Portabella Burger – No Carb
LOVE this recipe by Dukanitout: https://dukanitout.com/bacon-cheeseburger-stuffed-portabello-mushrooms/
How to Stretch your Shoes
I searched this method and my client did it, and it worked for her, so I did it, and it worked for both pairs! There were both tight (just the right foot of each pair). I need them to be larger right where the curve rubbed where my toes meet my foot; edge to edge. I did this and the both loose just right!
1) put water in baggie
2) put baggie in shoe
3) put in freezer overnight
4) take out, thaw a bit to pull ice out,
VOILA! New proper fitting edge!
No Starch or Gluten Pizza Crust
Cauliflower Pizza Crust!
One Cup “riced” cooked cauliflower
One Cup low fat weight watchers four cheese blend shredded
Low fat Pesto as spread
One egg
Two tablespoons oat bran (optional)
Tomato and Green onion and chicken pieces
EASY AND DELICIOUS AND DUKAN, WEIGHT WATCHER AND PALEO FRIENDLY!!!
Health & Happiness
Exercise Video: Strictly Shoulders
Using one set of dumbbells, stand in place at your computer to tone and strengthen your shoulders.
Take care,
Margo
Lettuce Wrap instead of Starchy Carb!
Enjoy delicious NO CARB, NO STARCH wrap by using large lettuce wrap leaves instead.
Turkey Bacon, Chicken, fat free cheese, Lettuce!
A way to use leftover chicken!
No Carb (pure protein) Pasta Meal
Shiritaki noddles are the bomb. Whole foods carries these in tofu section, and ANGEL HAIR is the one to get. The noodles are skinny and pick up the flavor of anything you add. I have a few posts here of my No Carb Shiritaki meals.
Today’s was easy peasy. Rinse the noodles. TRUST ME, that fish smell is just the liquid.. then it vanishes after you rinse.
I putabout 4 ounces of fat free cream cheese in a bowl. Nuked till soft. Added splash of balsamic vinegar and soy sauce, and it got nice and creamy. Add other spices you like (i.e.dry or wet spicy mustard, garlic, chili, etc.).
Toss the shiritaki noodles in bowl, stir and microwave till hot.
Add in more protein, as I did. I had leftover chicken and salmon so I tossed in both. Here is a photo as I put the salmon/chicken in, then stirred, nuked some more and voila! Delicious and pure protein!
Add veggies in as well, or as side dish, or serve with salad. OPTIONS!
Eating & Nutrition – Abundance not deprivation
FDA Food pyramid has it WRONG wrong wrong. GRAINS LAST. Protein first. Fat is not the enemy.
Diets = being deprived
Eating properly for weight loss or maintenance and health is ABUNDANCE.
Quality vs Quanity? You can eat a LOT of good food. Protein and veggies. This is my dinner.
Eat Quantity & Quality. Dukan Cruise, Paleo, Weight Watchers
Healthful Omega 3’s – Gummies!
This is an easy way to get your necessary Omega 3’s into your diet and your kids! The benefits are too many to list here, not the least of them heart and inflammation.
Healthful Omega 3 Fatty Acids
Exercise Video: Woodchoppers, Baby.
A client joins me for “woodchoppers”. This little bugger nets a big result for thighs, core, arms and heart rate. It’ll surprise you.
Take care,
Margo
Eating & Nutrition – 10 Plant Based Proteins!
It is a myth that protein is difficult to obtain for vegans, vegetarians and plant-based “lifestyler’s.”
Protein is abundant in plant foods.
For example, 3 tablespoons of hemp seeds contain over 10 grams of protein.
Nuts like almonds are another great source of plant based protein, and there are many others.
Cauliflower Crust Pizza – Best Recipe Yet
I LOVE this person’s recipe! Here: https://www.theluckypennyblog.com/2013/02/the-best-cauliflower-crust-pizza.html
My finished product!
Eating & Nutrition – Low Carb Chili Relleno
Chili Relleno – From a Dukaning client of mine!
Poblano peppers
FF cream cheese
Diced onions
Salsa
FF cheese
Precooked seasoned shredded chicken (or homemade leftover)
Mix 1 box of shredded chicken with half small tub of FF cream cheese. Slice peppers in a “T” shape down center and take out all seeds. Stuff chicken inside peppers. Put in pan and top with diced onions and salsa (olive garnish on top okay). Cook at 350 for 45ish minutes. Take out and cover with shredded cheese and put back in for 10 minutes to melt cheese. Enjoy!
Exercise Video: Squat Abs Crossover
Get a good mini workout done that hits the legs, abs and heart rate without needing equipment.
Take care,
Margo
Health & Nutrition
No Kidding!!
Simple, Effective Band Workout for Arms & Shoulders
Use a band to get in an effective upper body segment for Summer ready arms and shoulders.
Stand on the band
Do a bicep curl (or 8 to 10 in a row)
Do tricep kickback
Finish with shoulder raise.
Food you THINK is Healthy (but it’s not)
