Tone and Tighten

Real Fitness For Real People

Archives for January 2019

How To Stretch Out Tight Hamstrings

Tight hamstrings are one of the most common conditions I treat as a doctor of physical therapy. They can be a contributing factor to knee pain, hip pain, and even lower back pain. It’s important that you keep tension out of your hamstrings and it’s important that you do it the right way to maximize effectiveness and minimize injury. Today I wanted to share with you six of the best ways to stretch out your tight hamstrings.

How to stretch your hamstrings - 6 of the best exercises you can do at home

Best Exercises To Stretch Out Tight Hamstrings

  1. Myofasical release – foam roller and softball.
  2. Seated Hamstring Stretch – great for  stretching the entire posterior chain up the back of the leg.
  3. Supine Active Knee Extension – an active stretch that’s great for people who need a less-aggressive option.
  4. 3-Way Hamstring Stretch – stretch the entire hamstring from top to bottom with this one.
  5. Contract/Relax Technique – engage the neuromotor component to decrease muscle guarding response and stretch even further.

Keep reading below for detailed instruction on how these exercises are performed!

What Are Your Hamstrings?

Your hamstrings are the muscles that are on the back of your upper thigh. They originate on your “sits bones” (ischial tuberosities), course down the back of your leg, wrap around to the front of your knees, and insert into your tibia in the front.

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Slow Cooker 3 Ingredient Mexican Chicken Recipe

Slow cooker 3-ingredient Mexican chicken is the perfect recipe for a healthy meal on a busy day. This easy Mexican shredded chicken is great for meal prep to eat with wraps, burrito bowls, and salads. 
 
Healthy, 3-Ingredient Slow Cooker Mexican Chicken. Great on tacos, burritos, salads, enchiladas, or whatever you put it on! #healthy #recipe on Tone-and-Tighten.com
Slow Cooker 3 Ingredient Mexican Chicken Recipe 
   

Keep reading to find the recipe and directions. 

 

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Need an easy recipe for dinner tonight? 

This is one of my go-to chicken recipes because it’s so versatile- I use it for tacos, burritos, my skinny enchiladas, salads- the possibilities are endless.

Did I mention that it is basically fail-proof and only uses 3 ingredients?

You are welcome.

  

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45 Minute Step Workout Challenge

Get ready to tone your lower body and burn a ton of calories with this killer step workout. This step aerobics workout will get your heart rate up and increase your strength and stamina.

At Home Step Aerobic Workout on Tone-and-Tighten

45 Minute Step Workout Challenge

Keep reading for the follow-along workout video for this killer step workout.

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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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It can be fun to mix things up and get creative by trying a different type of exercise that is new for you. 

Today’s workout is a step workout. You’ll need some sort of step that you’ll be using throughout the whole workout. 

Get ready to tone your lower body and burn a ton of calories with this killer step workout.

You can do this cardio step workout video right at home. Just get your step ready and hit play. 

Need a step?

If you don’t have a step, these are some of my favorites that are also really affordable:

Or, use a couple of old phone books or if you don’t have any of those (does anyone still have those anymore?), layer a couple of  old books so that you have a stack at least 4 inches tall. To extend the length, make an equal stack and glue together or bind with shipping tape. Cover with any non-slip covering, like an old towel, piece of clothing, or piece of rubber.

WHAT IS A STEP WORKOUT? 

Step aerobics is a type of exercise that works many lower body muscles.

Usually done in a gym or at home, you start by standing behind an aerobic step, bench, or box. 

During the workout, you will step up onto, around, and down the step platform in many different patterns to get your heart rate up for a great cardio exercise. 

Start including a step up workout as part of your lower body routine and you will notice the benefits and have fun doing it.

STEP WORKOUT BENEFITS

Step workouts are a great leg and lower body workout that will bring many benefits as you perform this exercise regularly.

A step workout will help you increase your strength and stamina. It will help you improve your flexibility, get your heart and breathing rate up, and burn calories.

It’s a great cardio workout that will give you a healthy heart and stronger lungs and muscles. You’ll also find that you have increased energy levels and reduced stress as you do this type of exercise. 

Step workouts are a great aerobics workout and can also be a great way to strength train. You can add dumbbells which will give you a great arm and leg strength workout as you step up and down. 

It’s also a great workout for beginners and individuals looking for low-impact exercises. It can be a low-impact exercise with some adjustments to step height. 

If you aren’t going to the gym and need some exercises, step workouts are a great workout that you can do at home. Just make sure you have access to a step. 

WHAT MUSCLES DO STEP UP EXERCISES WORK?

Step workouts are a great core and lower body workout. They work your quadriceps, glutes, calves, hamstrings, lower back, and abs. It also uses your knees and hip joints throughout the movements.

Some types of step workouts also use your arms if you are holding weights or moving your arms along with some of the exercises. 

HOW HIGH SHOULD AN EXERCISE STEP BE?

The necessary height of the step or platform depends on the fitness level of the individual.

Beginners and those looking for a low-impact workout should start with a step at about 4 inches high.

Advanced individuals can have a step up to 12 inches tall. Most moderate exercisers should have a step about 6-8 inches tall. 

You can make step exercises as easy or as hard as you want by varying the height of the step or holding weights as you step up and down. There’s many variations to make sure a step workout never gets old. 

ARE AEROBICS EXERCISES EFFECTIVE FOR WEIGHT LOSS? 

Aerobic exercises are definitely effective for weight loss because they tend to burn more calories than many other types of exercises. Aerobic exercises are types of exercises that increase the heart and breathing rate in a way that can be sustained for an exercise session.

Examples include swimming, jogging, or even kickboxing and shooting hoops. Step up workouts can be an effective type of workout to help in your weight loss goals. 

Weight loss will occur when you are burning more calories that you are consuming. Any exercise that helps you to burn calories will be effective as long as you are eating right. 

 

Ready? Now be prepared to sweat with this killer 45 minute step workout.

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Baked Blueberry Oatmeal Protein Cups

These Baked Blueberry Oatmeal Protein Cups are perfect for a quick on-the-go breakfast, school lunch, or a filling snack. Make a batch today and freeze the leftovers for healthy lunches all week long.

I love breakfast, but I know that many of you may not feel the same way. Whether you don’t have much time in the mornings or you just aren’t feeling too hungry, I hope that these Baked Oatmeal Cups will change your mind!

These oatmeal cups are made with simple ingredients that you probably have on hand. Don’t have blueberries? Feel free to swap for your favorite berry – strawberries, raspberries, and blackberries would all work great in this recipe!

How to make Blueberry Oatmeal Protein Cups

  • In a bowl, mix together oats, cinnamon, baking powder, salt, skim milk, brown sugar (just a little bit), vanilla, maple syrup, blueberries, and protein powder together in a bowl.
  • Spray a muffin tin with non-stick cooking spray.
  • Scoop about 1/4 cup of the oatmeal mixture into each muffin well. Be sure to mix your mixture between each scoop so that the milk and oatmeal is evenly distributed.
  • Bake for 20 minutes or until done.

How to freeze Blueberry Oatmeal Protein Cups

I love to make a bit batch of these and then freeze them for another day.

To freeze, simply wait for the oatmeal cups to cool down. Scoop cups into a gallon-sized freezer bag in a single layer (I was able to fit about 9 cups into one gallon-sized bag) and stick in the freezer for 2-3 months.

When ready to eat, remove one cup from the bag and microwave for 30-45 seconds or until completely heated through.

I like to add a little bit more milk to my oatmeal cup and break up the oatmeal so that it soaks up the extra milk. It’s delicious!

What protein is used in this recipe?

For this recipe, I used Vanilla Whey Protein Powder. You can find my favorite (Optimum Nutrition Gold Standard Protein) here.

Why is protein important?

Protein is a naturally-occurring organic compound that is essential to the structural components of body tissue, especially muscle and collagen.

In simple terms: protein helps build and repair cells that are damaged and need to be rebuilt/replaced (i.e. after a killer workout! Need a good workout? Try this one!).

Need more reasons why you should have more protein in your diet?

  • Because it is such a great source of branched-chain amino acids (BCAA’s) protein serves to repair body cells, muscles, and bones – especially when taken immediately after a workout.
  • Some studies say that there may be some anti-inflammatory properties in protein which may ameliorate delayed-onset muscle soreness (DOMS) (the whole “2-days-after-my-workout-and-I-can-barely-move” thing!).
  • A little-known benefit of regular protein consumption is that it can actually help you to lose weight! When taken before meals it has been proven to help people drop pounds. But that’s not all – when combined with regular exercise it can actually boost metabolic rate and help you naturally burn more calories each day.

If you want to learn more about protein, you can read all about it here: What is Whey Protein and Why Should I Take It?


Can I make these without protein powder?

I personally have not made these without protein powder, but I think it would be fine if you did. I would probably decrease the milk down to 2 1/3 cups instead of 2 1/2.

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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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What are the nutrition facts in this recipe?

One batch of this recipe will make 12 cups. Each pancake has 122 calories, 1.1 g of fat, 22.9 g of carbs, and 4.8 g of protein.

I love starting my day with some healthy carbs and a good balance of fats and proteins.

If you are counting macros, this is a great choice for breakfast, lunch, or snack!

Want to know what I eat in a week to lose weight?

Here’s my 4 Week 1500 Calorie Healthy Meal Plan – breakfast, lunch, dinner, and snacks.
Each day is perfectly calculated to 1500 calories by a registered dietitian.
All recipes are family-friendly and budget-friendly – it makes weight loss taste good!

Other protein-packed breakfasts you are going to love:

 

Print
Baked Blueberry Oatmeal Protein Cups
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • 4 cups old fashioned oats
  • 1½ teaspoons ground cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 2½ cups skim milk (or almond milk)
  • ¼ cup brown sugar (or coconut sugar)
  • 2 teaspoons vanilla extract
  • ⅓ cup pure maple syrup
  • 1 cup blueberries (fresh or frozen)
  • ½ cup vanilla protein powder
Instructions
  1. Preheat oven to 375 degrees.
  2. In a large bowl, mix all ingredients together.
  3. Spray a muffin tin with cooking spray and scoop oatmeal mixture in using a large ice cream scoop or a ¼ measuring cup. The mixture will be a little watery, so it’s important to mix well before each scoop to make sure you get an even combination of milk and oats.
  4. Bake oatmeal cups for 20 minutes, or until cooked through.
Nutrition Information
Serving size: 1 Calories: 122 Fat: 1.1 g Saturated fat: 0.2 g Carbohydrates: 22.9 g Sugar: 12.2 g Sodium: 131 mg Fiber: 1.8 g Protein: 4.8 g Cholesterol: 7 mg

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I share healthy tips, recipes, and workouts every week! Check out this video on how to get rid of muscle knots in your neck, back, and shoulders!

 

 

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Copycat Cafe Rio Black Beans

A delicious and healthy dish to eat with any type of Mexican food. These Copycat Cafe Rio black beans are the perfect side dish to eat with burritos, salads, and enchiladas or even plain. An easy, quick, and deliciously flavorful way to take your black beans to the next level to complement any Mexican dish.

Copycat Cafe Rio Black Beans on Tone-and-Tighten.com

Copycat Cafe Rio Black Beans

Keep reading for the ingredients, instructions, and health benefits of this recipe. 

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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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There is a delicious Tex-Mex restaurant here in Utah (and I think in some Western states) that has the most amazing black beans, so when I came across a copycat version of the recipe I knew I had to make it.

These make the perfect side dish or even a delicious lunch.

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