Archives for February 2019

How To Treat Sciatica At Home

February 27, 2019

The best exercises for the treatment of degenerative disc disease (stenosis) and sciatic nerve pain at home. How to eliminate back pain and treat your sciatic nerve symptoms with stretches and exercises. Tips and advice from a doctor of physical therapy.

The best tips and exercises to treat low back pain and sciatic nerve symptoms from lumbar degenerative disc disease. From the doctor of physical therapy at Tone-and-Tighten.com.

The most-common condition that I treat in my physical therapy clinic is lower back pain. It’s estimated that 60% of us experience a case of moderate to significant back pain at some point in our lives. If you haven’t experienced it firsthand, you probably know someone who has.

From muscles and joints to discs and ligaments, pain in your lower back can come from multiple sources. Depending on the source, back pain can also cause multiple symptoms including back pain, lower muscle weakness, and numbness and tingling.

We typically refer to leg symptoms that originate from lower back pain “sciatica”. This simply means an irritation to the sciatic nerve that causes pain, numbness, or tingling down into your leg(s).

For the purposes of this post today, I’ll be covering the signs and symptoms associated with one very specific type of low back pain – degenerative disc disease (or DDD), stenosis, and sciatic nerve pain. There’s a lot that the right stretches and core exercises can do to alleviate the symptoms associated with this condition and help you to feel better.

…

Oven-Baked Honey Soy Chicken Recipe

February 26, 2019

Perfectly baked chicken with an amazing flavor that is delicious and good for you. The best meal with little prep and cleanup but such satisfying taste. This Baked Honey Soy Chicken recipe is soon to be your next family favorite.

Baked honey soy chicken is the perfect quick, healthy dinner those busy nights! #healthy #recipe from Tone-and-Tighten.com

Oven-Baked Honey Soy Chicken Recipe

Keep reading to find the recipe and directions below.

===========================

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.

===========================

This recipe is one of my family’s favorites – and since it’s baked and not fried, it’s so much better for you, but still has amazing flavor.

Mouth-watering chicken with a delicious sauce. It’s easy to make, easy to clean up, and even easier to eat.

This chicken is also great for meal prep– just pair it with rice and roasted veggies and you have a healthy lunch.

You will definitely want to add this to your menu rotation.

…

Total Body Step HIIT Workout

February 22, 2019

Bringing you a total body cardio and strength workout. Combining step, HIIT, and dumbbells, this is the ultimate at-home 30 minute workout. Get your heart pumping and the calories burning with this step hiit workout video at home.

30-minute-step-hiit-workout-at-home-weights

Total Body Step HIIT Workout

Keep reading for the workout video and description of this exercise.

===========================

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.

===========================

Step AND HIIT AND weights? Yep – this one is every bit as good as it sounds!

Any of you ever done a step class before? They are NUCLEAR!

I consider myself to be in decent shape – one day I wandered into a step class thinking “this will be a good way to mix up my workout activity a little bit” and nothing more.

I had no clue what I was getting into. I was a tired, sweating puddle after I was finished. Since then I have loved these classes and the dynamic they can add to your workout routine.

I found this one on YouTube and LOVE it. It incorporates step, HIIT, and weights together for one amazing workout you can do at home.

Check it out – hope you like it as much as I do.

…

AB WORKOUT AFTER BABY – Diastasis Recti Safe!

February 20, 2019

Nine of the best exercises to tone and strengthen your core after pregnancy. Flatten your stomach and tone your abs after having a baby with this great workout you can do at home. The best part – it’s diastasis recti friendly and can actually help to heal your abdominal separation.

20-MINUTE AB WORKOUT AFTER BABY

Abdominal vacuum
Pelvic tilt with march
Side plank – static
Bridge with vacuum
Dying bug
Side plank pulses
Tabletop toe taps
Bird dog with vacuum
Thread the needle side plank

Keep reading below for detailed instruction in how each of these exercises is performed.

One of the most common questions that I get asked here on Tone and Tighten is “how can I get my stomach back to normal following pregnancy.”

Many women come to me looking to get rid of the “mommy tummy” (their phrase, not mine) after giving birth. In fact – did you know that’s the whole reason I started Tone-and-Tighten.com? (Check out the “ABOUT JARED” tab for the whole story).

Now – there are a TON of ways you can tone and strengthen your abs. After having a baby, I know this can be a huge issue. Your stomach has been in an all-out war for the last nine months and the after-effects can leave your stomach… well… “different” than what you may be used to.

I deal daily with women looking to recover their abs after pregnancy, either in my gym or as clients. I dare say the majority of them are going about it the wrong way.

They spend all this time doing millions of sit ups and crunches and then come to me wondering why they’re not seeing results and why their back is hurting.

Here’s the secret – in order to see abdominal workout results postpartum you HAVE to be doing the RIGHT exercises the RIGHT way. You actually need to STOP doing sit ups and crunches and start spending your time with better exercises that will yield the results you’re after.

Today I wanted to share with you my go-to post-pregnancy ab workout. This is a 20-minute ab routine you can do at home that was designed specifically to tone and strengthen your abdominal muscles after pregnancy. These exercises are even diastasis-recti friendly (a condition we’ve rehabbed with my wife 4 times now)!

So let’s get to work! …

How To Fix Mommy Tummy – 3 Tips To Eliminate Mom Pooch

February 20, 2019

Three of the best proven methods to fix your mommy tummy, flatten your stomach, and feel confident in your post-baby body. You can do these things right now and start seeing results fast as you eliminate your “mom pooch”.

“How do I get rid of my mommy tummy?”

“How can I eliminate my mom belly?”

“Years after I’ve given birth I still feel like I have a mom pooch. Is there anything I can do about it?”

“Mommy Tummy”, “Mom Belly”, “Mom Pooch”… you name it I’ve probably heard it! These are actual emails that I get on a weekly basis from you mommas asking for tips and advice on how to lose weight in and tone this area.

If you’ve looked into this topic at all, you’ve probably been overwhelmed with information on how to fix this problem. From creams and wraps to diets and exercises, everyone has an opinion about what’s going to flatten your mommy tummy.

Well today I wanted to set the record straight and offer up three of the very best tips that are science-based and proven to help minimize your mom pooch and help you see the results you’re after.
…