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Archives for December 2018

Top 10 Workouts Of 2018

December 30, 2018

Tone-and-Tighten.com specializes in home and gym workouts that are simple to follow and yield amazing results. Looking to mix up your “normal” routine and take your results even further? Check out our 10 best workout posts from the year 2018.

What an amazing year!

As 2018 draws to a close it’s a time to pause and reflect on the year that was as well as look forward with anticipation to the year that’s coming.

I’ve always been a big fan of the “Year’s Best” wrap-ups that you often see at the end of December – why should my website be any different?

Of the hundreds of workouts that I’ve made this year, I wanted to present to you our top 10 today. This is according to our website analytics and based on page views on my website. These were the workouts that definitely kept you coming back for more!

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Filed Under: Abs, Advanced Workouts, Arms, At-Home Workout, Beginner Workouts, Calories, Circuit Workout, Exercise, Fitness, For Moms, Gym Workout, Intermediate Workouts, Physical Activity, Total Body, Weights, Workout, Workout Plan • Tagged With: at home fitness, best home workout 2018, best home workouts, bodyweight workout, fitness, home workouts, home workouts 2018, workout

Low Impact Pilates Workout (Perfect for Beginners)

December 27, 2018

A low impact Pilates workout that is perfect for beginners to help you tone and tighten your muscles, increase flexibility, and improve your posture. Follow along with this video workout for a great 30-minute Pilates workout that is low-impact. 
   

Low Impact Pilates Workout (Perfect for Beginners)

Many times, people think that because a workout is low impact that it’s going to be easy.

Well, think again.

This 30-minute Pilates workout will leave you out of breath and completely exhausted- all signs of a great workout.

Pilates will help work your muscles in a challenging new way that will help you strengthen and tone in the right places. 

Give it a try and let me know what you think.

   

Keep reading for the video to this pilates workout.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Filed Under: At-Home Workout, Beginner Workouts, Low Impact Workout, Total Body, Video Workout, Workout • Tagged With: at-home, At-Home Workout, beginner pilates, beginner pilates exercises, beginner workout, core pilates workout, easy pilates workout, exercise, fitness, low impact pilates, low impact workout, pilates workout at home, quick pilates workout, total body, video, workout

Healthy Chicken Fajita Bake

December 26, 2018

Lean protein, tons of veggies, and made in only one-pan for a healthy dinner in a hurry. Healthy chicken fajita bake is the perfect meal for a busy day, after a killer workout, or even saved as leftovers for a filling lunch. 

Healthy Chicken Fajita Bake on Tone-and-TightenYum
 

Healthy Chicken Fajita Bake

Keep reading to get the recipe, directions, and nutritional facts below. 

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Any dish that combines your protein and vegetables all in one pan for an easy dinner is a winner in my book.

This is one of my go-to meals when I need a healthy dinner in a short amount of time.

Healthy chicken fajita bake is the perfect meal for a busy day, after a killer workout, or even saved as leftovers for a filling lunch. 

This recipe combines healthy chicken, nutrient-rich veggies, and amazing flavors for an easy, yet satisfying meal. 

The chicken is flavorful, wonderful, and delicious – I know that you will love it.

 

HEALTH BENEFITS OF CHICKEN

Chicken is a popular white meat known for it’s high protein content that is simple to prepare, delicious, affordable, and extremely versatile. There’s so many meals you can make with chicken- and along with all the many uses of chicken, comes many health benefits as well.

Chicken is rich in phosphorus, protein, niacin, riboflavin, vitamin B6 and B12 as well as some other B vitamins, iron, zinc, magnesium, omega 3’s and more. 

Chicken is a great way to consume lean protein to aid in muscle development and growth. Protein also helps reduce feelings of hunger and boosts your metabolism, which each help in weight loss. 

Chicken is healthy because it is a lean meat, which means it has less than 10g of fat per serving- and chicken has less fat than other meats. Some people switch from consuming beef to chicken in order to improve their health and decrease their intake of unhealthy fats. 

If you keep your portion size appropriate, chicken is such a great way to get protein and other important nutrients. 

HOW MUCH CHICKEN SHOULD I EAT? 

The serving size of a chicken breast is about 3 oz, which is around the size of the palm of your hand or a deck of playing cards.

One chicken breast is usually considered as one serving, but depending on the size- a chicken breast can be two or three servings. Chicken is healthy and great for you, but you don’t want to be eating too much of it- the calories can add up if you aren’t careful. 

You should aim for about 15-20 grams of protein per meal and snack. A 3 oz serving of chicken provides 21 grams of protein, which is the perfect amount for a meal.

TIPS FOR EATING MORE VEGETABLES

Let’s face it- most of us aren’t eating enough vegetables. It’s not necessarily because we don’t like veggies, it just seems difficult to find the time or motivation to prepare them. 

Here’s some ideas of ways to incorporate more vegetables into your diet without making huge changes in how you eat. 

Start by adding veggies to food you already eat. It is easy to add vegetables to foods such as soups, sandwiches, pasta, scrambled eggs, smoothies, grilled cheese sandwiches, wraps, casseroles, quesadillas, burgers, pizza, and the list goes on.

Keep fresh or frozen veggies on hand to add into any dish. Quick and versatile veggies include bell peppers, zucchini, tomatoes, spinach, and cucumbers. You can literally add these to almost any dinner or lunch. 

Another helpful tip is to cut up vegetables to have on hand in the fridge for an easy snack (or buy them pre-cut). Store veggies where you will see them often and remember to eat them. Make a habit of eating at least 1 vegetable with every lunch and dinner. 

Make sure you stock up on vegetables and pick a new vegetable to try each time you go shopping. It’s okay to consume vegetables in any form- fresh, frozen, canned, dried, even juice. The goal is to eat them any way you can.

You know you gotta do it, but how are you going to make it happen? Hopefully some ideas from this list have helped you brainstorm ways to eat more vegetables each day. 

Keep reading for this recipe- it is an awesome way to fill up on veggies along with lean protein.

 

Now on to the recipe- this chicken fajita bake is easy and quick to prepare. You’ll layer chicken breasts, bell peppers, and onions with salsa, taco seasoning, cheese and olive oil and bake it. Eat it wrapped in tortillas, lettuce wraps, or plain. This is a great recipe for a simple, delicious, healthy, and filling meal. 

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Filed Under: Dinner, Healthy Recipes, Made From Scratch, Recipe • Tagged With: chicken, chicken veggie recipe, dinner, easy chicken veggie recipe, easy mexican fajita recipe, eat more veggies, fajita recipe, healthy fajitas, healthy Mexican food, healthy recipe, main dish, mexican chicken bake, one pan meal, quick fajita dinner, recipe, vegetables

Merry Christmas from Tone and Tighten!!

December 24, 2018

Merry Christmas, everyone!!!

To all of you who have made this last year wonderful beyond my wildest expectations – from the bottom of my heart I thank you. Thank you for making Tone-and-Tighten.com your stop for your fitness needs. I hope you enjoy the content found on this site and find it valuable in your progression towards your fitness goals. I’m looking forward to an exciting and wonderful 2015 and wish you and you loved ones a safe, blessed, and very merry holiday season.

May your days be merry and bright,
and may all your Christmases be Toned and Tight!!!

Make it happen,

Jared

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Free Total Body Weekly Workout Plan

December 23, 2018

Six amazing workouts you can do this week in the comfort of your own home. Take your results to the next level by targeting a different body area each day to tone and tighten all your major muscles. This week will bring you a total body workout plan– working your arms, legs, back, butt, shoulders, and abs. 

 

free total body workout plan tone tighten 

Total Body Weekly Workout Plan

  • Day One- Tone your Arms Workout
  • Day Two- At Home Leg Workout with Dumbbells
  • Day Three- Ultimate Back Workout
  • Day Four- Thigh and Butt Burner Workout
  • Day Five- Sculpted Shoulders Workout
  • Day Six- 20-Minute Non-Stop Abs Workout

Keep reading for each day’s workout for this weekly workout plan.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Here we go again. Welcome everyone to another Monday here on Tone-and-Tighten.com.

As many of you know, Mondays are the days that I like to post my “Weekly Workout Plan” – a series of awesome workouts for us to shred through during the week.

I’ve found that my workouts become a lot more effective and I don’t miss them if I have them all scheduled out one week in advance; I hope you find the same benefit.

This week’s “Weekly Workout Plan” is 6 great workouts you can do at home focusing on a different body area each day.

Mixing up your workouts and introducing the concept of “muscle confusion” (NOT doing the same exercises day in and day out) is a great way to take your results to a whole new level. So get ready to make this week awesome.

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Filed Under: At-Home Workout, Challenge, Exercise, Fitness, Weekly Workout Plan, Workout, Workout Plan • Tagged With: at home workout plan, at home workouts, at-home, exercise, fitness, free, free weekly exercise plan, healthy, muscle tone workouts, plan, series, total body training, total body weekly workout plan, weekly plan, weekly workout plan, workout

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Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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