MARGSpt - Fitness and Health

MARGSpt - Fitness and Health I make (somewhat) daily vlogs that are mostly about fitness & weight lifting workouts, food prep, and adventures with my husband, friends, and family.

My name is Margarette Arnulf

I live in beautiful Sydney, Australia and I am a proud, hardworking woman with a passion for health, fitness and helping others reach their goals. They show how I balance being young, staying healthy and keep up with my busy day to day life. I love my body and I want show every other female how to be comfortable within themselves by reaching strength goals and attribu

ting healthy habits for the long term. Fun Fact: My favorite work out is 'Conventional' Deadlift! :)

I enjoy drinking my (sugar free) hot chocolate. I love my niece and nephew (understatement)

I provide one on one personal training and online programming and healthy diet suggestions. Please Subscribe to keep up! Follow me on
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Youtube: https://www.youtube.com/channel/UCEQeGYQN2oyRE00tH3JLR2g

Round 2 - 18 weeks pregnant 🙏✝️
04/20/2026

Round 2 - 18 weeks pregnant 🙏✝️

this weekend passed smashed 15 rounds - just over 100km of run time. It was a crazy but a fun day. We also couldn’t ha...
04/19/2026

this weekend passed smashed 15 rounds - just over 100km of run time. It was a crazy but a fun day. We also couldn’t have done it without .health being at the event an suporing the runners involved

Most people don’t have a fat loss problem > they have a consistency problem built from small daily habits.It’s not the w...
03/25/2026

Most people don’t have a fat loss problem > they have a consistency problem built from small daily habits.

It’s not the workout you missed.
It’s not one “bad” meal.

It’s the little things stacking up every single day:
Less movement
Poor sleep
Under-eating → overeating
Weekend blowouts
Guessing instead of knowing

On their own? Harmless.
Together? They keep you stuck.

The solution isn’t extreme.
It’s not another “new plan.”

It’s doing the basics > consistently enough for them to actually work.

If this hit, don’t ignore it.

Save this. Fix one thing at a time. Build momentum.

03/22/2026

Upper session 🔥

Exercises:
• Seated DB Shoulder Press
• Wide Neutral Grip Lat Pulldown
• Cable Rope Face Pulls
• Cable Rope Front Raises
• Seated Row (Wide Neutral Grip)
• Tricep Extensions

Such a great upper body session with plenty of variety — but more importantly, it’s hitting all angles of the shoulders in this one
✨ Front delts (anterior) – working in your presses & front raises
✨ Side delts (lateral) – heavily activated during shoulder press for width
✨ Rear delts (posterior) – targeted with face pulls & rows for posture and balance

Give this one a go… you’ll love it 💪

Us girls all love a good lower body/booty day (and yes… it’s a favourite for a reason 🍑), but keeping a couple of strong upper sessions in your routine is just as important.

A stronger upper body = better support when lifting heavy. Think about exercises like squats, lunges, RDLs, your upper body is what stabilises the bar, keeps your posture locked in, and allows you to safely push heavier weights.

Plus, building balanced strength between your upper and lower body helps:
✔ Improve overall stability and control
✔ Reduce injury risk by avoiding muscular imbalances
✔ Enhance posture (no more rounded shoulders from overtraining lower body only)
✔ Create a more proportional physique

Train smart, train balanced your body will thank you

If you’re eating “pretty well” but not seeing the results you expect… there’s often a missing piece.For many people, pro...
03/19/2026

If you’re eating “pretty well” but not seeing the results you expect… there’s often a missing piece.
For many people, protein is one of them 👇

It’s not the only factor ➡️ sleep, recovery, total calories, and gut health all play a role, but protein is commonly under-consumed.

Why protein matters:
Protein isn’t just for building muscle, it supports:
• Recovery and tissue repair
• Appetite control (keeping you fuller for longer)
• Preserving lean muscle while losing fat
• Overall health and performance

Signs your intake may be too low:
• Slower progress in the gym
• Increased hunger and snacking
• Slower recovery after workouts

General target:
→ 1.6–2.2g per kg of body weight per day
While meeting your total daily protein is the most important factor, spreading it across meals can help your body use it more effectively instead of relying on one large serving.

Example day:
* Breakfast: Eggs, egg whites, and lean meat on the side and some fibres veggies and fruits
* Lunch: Chicken + rice + vegetables
* Snack: Protein shake with some berries
* Dinner: Salmon + potatoes + greens

How to start:
Pick one habit, like adding protein to breakfast. Track how it affects your energy, fullness, and recovery. Once it’s consistent, gradually add protein to other meals. Over time, this layered approach makes hitting your protein target simple and sustainable.

03/17/2026

ASIAN BEEF & NOODLES STIR-FRY

One of my favourite easy meal prep lunches, perfect for busy weeks or a solid post-workout meal.

Per serve:�550 Calories�42g Protein�62g Carbs�14g Fat

Serves 4
Ingredients:�• 1 tbsp oil of choice�• 500g extra lean beef mince�• 250g Lifelong noodles�• 1 capsicum, chopped�• 1 medium onion, chopped�• 1 large zucchini, chopped
Soy Sauce Dressing:�• ½ beef stock cube + water�• ½ cup light soy sauce�• 2 garlic cloves, crushed�• 1 tsp sesame oil�• 1 tsp mirin�• 1 tbsp honey�• 1 tbsp baking soda (to thicken)

Method:
1 Chop all vegetables.
2 Cook noodles according to packet instructions.
3 Cook beef mince in a pan.
4 Add veggies and cook until softened.
5 Mix all dressing ingredients together.
6 Add half the sauce to the cooked veggies and mix.
7 Add noodles and remaining sauce.
8 Toss everything together well and enjoy.

Perfect for meal prep or a quick high-protein dinner.
Save this for later 😋

How hard should you be training for hypertrophy (muscle growth)? If your goal is to build muscle, intensity matters.If y...
03/16/2026

How hard should you be training for hypertrophy (muscle growth)?

If your goal is to build muscle, intensity matters.
If you’re ticking off the 3 points, you’re on the right track

1. Only count working sets
Warm-up sets prepare your joints, muscles, and nervous system.
They are not the sets that drive muscle growth.
Example (Deadlift):
Your working weight is 120kg for 8 reps
Warm-up sets:
• 60kg × 6
• 80kg × 5
• 100kg × 3
Working sets:
• 120kg × 8
• 120kg × 8
Only the working sets count toward hypertrophy and progression.
Warm-ups should prepare you — not fatigue you.

2. Finish sets 1–3 reps from failure
Your last few reps should slow down and feel challenging, while form stays controlled.
If you could easily do more reps, the set likely wasn’t hard enough to stimulate growth.

3. You should NEED 1.5–3 minutes of rest
Hard sets demand recovery.
If 30–60 seconds feels like enough rest, chances are the set wasn’t taken close enough to failure.
Adequate rest allows you to repeat the same weight or reps — which is key for progressive overload.

Bottom line:
Muscle growth comes from hard, high-quality working sets performed consistently over time.
Rest time doesn’t lie.

Save this for your next workout and train with intent

Want to lose weight without losing too much muscle? Here’s the truth:Yes, you can lose weight by eating less but without...
03/09/2026

Want to lose weight without losing too much muscle? Here’s the truth:

Yes, you can lose weight by eating less but without exercise, your body doesn’t just burn fat; it also breaks down muscle. Research shows that calorie restriction alone can lead to 20–30% of weight loss coming from lean muscle, not just fat. Less muscle = slower metabolism and harder-to-maintain results.

That’s where strength training comes in: lifting weights signals your body to preserve and even build muscle, boosting your resting metabolic rate (the calories your body burns at rest) and supporting long-term weight management. Studies show that people who include resistance training during weight loss are more likely to keep fat off and maintain strength.
And the benefits don’t stop there:
⚫️More energy 
⚫️ Better sleep 
⚫️ Sharper mental clarity

Combine smart nutrition with moving, lifting, and staying strong and you’re setting yourself up for sustainable results, not just short-term weight loss.

Need support building a plan that works for you? Drop me a message or comment below, I’m here to help you stay strong, healthy, and consistent!

Want to lose weight without losing too much muscle? Here’s the truth:Yes, you can lose weight by eating less but without...
03/09/2026

Want to lose weight without losing too much muscle? Here’s the truth:

Yes, you can lose weight by eating less but without exercise, your body doesn’t just burn fat; it also breaks down muscle. Research shows that calorie restriction alone can lead to 20–30% of weight loss coming from lean muscle, not just fat. Less muscle = slower metabolism and harder-to-maintain results.

That’s where strength training comes in: lifting weights signals your body to preserve and even build muscle, boosting your resting metabolic rate (the calories your body burns at rest) and supporting long-term weight management. Studies show that people who include resistance training during weight loss are more likely to keep fat off and maintain strength.
And the benefits don’t stop there:
⚫️ More energy 
⚫️Better sleep 
⚫️ Sharper mental clarity

Combine smart nutrition with moving, lifting, and staying strong and you’re setting yourself up for sustainable results, not just short-term weight loss.

Need support building a plan that works for you? Drop me a message or comment below, I’m here to help you stay strong, healthy, and consistent!

02/02/2026

Slow-Cooker Beef Chilli | 1 Pot | 3–4 Days Sorted

This is my go-to when life is busy but I still want to stay compliant and eat well.

One pot. Minimal prep. High protein. Gut-friendly.

Make it once → eat well all week.

Macros (per serve | 8 serves):
▫️ ~410 calories
▫️ 40g protein
▫️ 16.5g carbs
▫️ 16.3g fats

Why I love this chilli 👇
✔ High protein
Grass-fed beef + beans = slow-digesting, muscle-supporting protein that actually keeps you full.
✔ High fibre
Beans, onion, capsicum, garlic and tomatoes feed your gut bacteria and support digestion.
✔ Great for gut health (here’s why):
The fibre in legumes acts as prebiotics, meaning it feeds the good bacteria in your gut.
Garlic and onion contain compounds that support microbial diversity, while slow cooking makes everything easier to digest. Less stress on the gut = better absorption.
✔ Flexible carbs
Perfect on its own, or pair it with rice or sourdough if you need a carb boost.
✔ Easy to lean out
Want it lighter? Swap 10% beef for 5% lean mince.

Ingredients
• 1kg 10% lean beef mince
• 840g red kidney beans (or ½ kidney, ½ pinto)
• 2 tsp avocado oil
• 800g tomato passata
• 800g canned tomatoes
• 1 large onion, diced
• 1 large red capsicum, diced
• 4 garlic cloves, diced
• 1/8 tsp cayenne pepper
• ½ tsp white sugar
• ½ tsp oregano
• ½ tsp ground black pepper
• 1 tsp salt
• 1½ tsp ground cumin
• Scant ¼ cup chilli powder
(Always suggest organic, grass-fed and minimally processed where possible)

Method
1️⃣ Brown the beef
2️⃣ Add everything to the slow cooker
3️⃣ Cook on low for 8 hours
4️⃣ Eat well for days

Simple food. Real ingredients. Zero overthinking.
Save this for your next prep week

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