Archives for May 2018

How To Fix Your Low Back Posture

May 30, 2018

4 Great exercises to fix your anterior pelvic tilt!

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As a doctor of physical therapy, the most common condition that I treat in my clinic is low back pain.

While this is a widespread problem that can come from many different sources, one of the most common causes that I see comes from our posture.

Oftentimes if you have a desk job or spend much of your day sitting you can start to develop this “anterior pelvic tilt” or “sway back” posture. That’s where your hips tuck forward creating a larger-than-normal arch in your lower back.

This can be a source of tightness, discomfort, and eventually even pain.

Today on Tone and Tighten we’re talking all about this low-back posture… specifically what it is, why you get it, and (most importantly) 4 simple exercises you can do to start to solve this issue today!…

12-Minute Total Body Slider Workout

May 23, 2018

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If you’re anything like me – you’re usually short on time and you’re usually looking to maximize your workout efforts.

Well today you’ve come to the right place!

You don’t need a lot of time, space, or equipment for a great total-body workout at home!

Fitness sliders are a great way to take any workout to the next level. They add versatility and resistance to exercises that otherwise isn’t possible to achieve at home and they’re highlighted in our workout today.

This is a 12-minute total-body workout that you can do at home with just a pair of fitness sliders. These are some of my favorite moves that are guaranteed to BURN in not a lot of time!…

Smoked Mexican Beef Recipe

May 16, 2018

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There are two things for certain about me – I love Mexican food and I love cooking outdoors.

It’s hard to beat the flavor of anything grilled, griddled, or smoked; wrap it in a tortilla or serve it with nachos and I’m done for!

Today’s recipe is no exception. We came across a smoked Mexican beef recipe we thought sounded really good, tweaked it a little with a few more veggies and a lot less sodium, and ~viola~ it is AMAZING!

So today, I wanted to share it with you! This “Smoked Mexican Beef” goes amazing in ANYTHING – soft tacos, enchiladas, burritos, and nachos just to name a few.

If you’re looking for a simple recipe that the whole family will love you’ve come to the right place. Let’s take a look at it!…

Healthy Banana Ice Cream {Nice Cream}

May 8, 2018

Are you on Instagram? Follow along while I share healthy recipes, workouts, and tips to help you live your healthiest life!

If you haven’t jumped on the banana “nice cream” bandwagon yet, you need to give this a try ASAP!

This little dessert is a guilt-free treat that even those with allergies or on specific diets (i.e. vegan, paleo, Whole30, sugar-free, etc.) can still enjoy.

So what is this banana ice cream all about? Basically you just peel some bananas, toss them in your freezer until they are completely frozen, then blend them in a high-powered blender. The frozen bananas will become creamy and a little gooey, kind of like ice cream!

If you like it to be more of a soft-serve consistency, eat it immediately after blending. If you prefer more of a hard ice cream consistency, put the blended bananas in a container and let it freeze again, then scoop it out and enjoy!

Let’s talk mix-ins! While the bananas alone are a delicious flavor, it’s the mix-ins that make it even better! Here are some of the mix-ins that we love:
-tablespoon of peanut butter
-spoonful of cocoa powder with a drizzle of honey
-mini chocolate chips
-strawberries
-spoonful of Nutella
-spoonful of cookie butter
-raspberries
-drizzle of caramel sauce

How many calories are in this banana “ice cream”? Compared to regular ice cream, this is SO much better for you! An average serving of this is half of a large banana, which comes out to be about 50 calories per serving. That’s it! Of course, after you try it, you are probably going to want more . . . but even if you have two servings, it’s only going to cost you about 100 calories!

Blender vs. food processor. In order for this to work, it’s crucial that you have either a high-powered blender or a food processor. The blenders that you can get for $20 are not high powered enough to make this work and the consistency will not turn out right.

If you give this recipe a try, let me know! Tag me on Instagram or leave a comment below!

Healthy Banana Ice Cream {Nice Cream}

Author: Jared

Recipe type: Dessert, Healthy Snack

Prep time: 2 hours 5 mins

Total time: 2 hours 5 mins

Serves: 6

This dessert is a guilt-free treat that even those with diet restrictions or allergies can enjoy!

Ingredients

3 large ripe bananas

Instructions

Peel the bananas and cut into even slices.
Place slices into a resealable freezer bag and freeze for at least 2 hours (preferably overnight).
Place frozen banana slices into a food processor (or high-speed blender). Pulse the bananas, then continue to blend until the blended banana starts to turn creamy (like the texture of soft-serve ice cream). Scrape down the sides as needed while blending.
Serve immediately or place in the freezer and freeze solid for more of a hard ice cream texture.

Nutrition Information

Serving size: 1 Calories: 53 Fat: 0.2 Saturated fat: 0.1 Carbohydrates: 14 Sugar: 7 Sodium: 1 Protein: 0.6 Cholesterol: 0

Looking for more healthy desserts? Try these:

Stop wasting your time – 3 of the best ab exercises at home

May 2, 2018

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“Which ab exercises are the best?”

“I’m working my abs but I’m not seeing any results.”

“I’m doing all these sit-ups and nothing seems to be changing.”

One body area that I get asked about more than any other is the abs. People seem to want to know “How do I tone my abs” and “Why isn’t my workout very effective?”

I would say the biggest mistake that people make when it’s “ab day” is not adding enough variety to your exercises to make it effective.

Think about it – most of the ab exercises we do are essentially the same motion working the same muscles.

The amazing thing about our abs is how dynamic they are. They’re designed to move our trunk three-dimensionally and unless you’re challenging these muscles in three dimensions you’re really missing out on what could be incredible gains in strength and definition.

That’s why today I wanted to share with you three ab exercises that are a waste of your time and give you some different alternatives to do instead!…