Tone and Tighten

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Archives for March 2019

Weekly Workout Plan – 5 days of workouts to get you through your week

March 30, 2019

My Weekly Workout Plan feature 5 days of workouts you can do in one week to take your fitness results to a whole new level. Follow this free workout plan to tone and tighten your legs, abs, arms, butt and more for a total body routine this week. Check it out today.

 

 

 
 
Weekly Workout Plan – 5 days of workouts to get you through your week
  • The Killer Leg Workout
  • Burn 100 Series Workout- Abs
  • 15-Minute At Home Arm Workout
  • Booty Pop Workout
  • Total Body Pyramid Workout

Keep reading to get this week’s worth of workouts. 

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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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Hey everyone; and welcome to Tone-and-Tighten.com.

I’m so glad you’re here to check out this amazing Weekly Workout Plan– you’re in for a good one; trust me. 

In this series we share 5 days of workouts to add some variety to your “regular” routine, push you out of your comfort zone, and take your workouts to a whole new level.

This week we’re focusing on “A-Group-A-Day” format – each day we’ll hit a different muscle group to help sculpt and tone these given areas. These workouts will focus on legs, arms, abs, total body, and butt for a full week of effective exercises. 

So here we go. 

 

Be sure to follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and YouTube for more workouts, recipes, and fitness tips.
 

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Filed Under: At-Home Workout, Exercise, Fitness, Muscles, Total Body, Weekly Workout Plan, Workout, Workout Plan • Tagged With: at home workouts plan, best exercise routine, best workout routine, exercise, exercise plan, fitness, fitness routine at home, quick workouts, tone and tighten routine, weekly plan, weekly workout for beginner, weekly workout plan, workout

Cookies and Cream Protein Balls Recipe

March 27, 2019

Healthy, delicious, easy, and only takes 5 minutes to make. Make this Cookies and Cream protein balls recipe for a great protein boost after a tough exercise. A great post-workout snack or when you need something healthy on the go. 

 

Cookies and Cream Protein Balls Recipe

 

Keep reading below for the protein ball recipe plus more healthy tips for your protein intake. 

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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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If you are anything like me, you are always on the lookout for ways to sneak more protein into your diet. Increasing your protein intake is a good way to feel full longer (and thereby decrease excessive eating/snacking and cravings).  

Your body is also better at utilizing protein as an energy source which results in decreased “storage” (i.e. fat cells and “problem areas”).

I’m always looking for quick, easy, and delicious ways to consume more protein in my day – and this one is absolutely my favorite go-to.

Today I have teamed up with BodyTech and Vitamin Shoppe to bring you these “Cookies And Cream Protein Balls“. They literally take less than 5 minutes to prepare and provide you with 5 grams of protein per ball.

Trust me – this one will become a standard at your house! …

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Filed Under: Desserts, Healthy Recipes, Healthy Snack, Recipe, Snacks, Uncategorized • Tagged With: cookie, delicious, dessert, easy protein ball, easy protein balls, fit, fitness, healthy, healthy protein, healthy protein balls recipe, low fat, protein, protein ball, protein ball recipe, protein balls, snack

At Home Bodyweight Back Workout – No Equipment Required!

March 26, 2019

Tone and Tighten your back at-home with this sculpted back workout. Six of the best bodyweight exercises for your back to improve strength and definition. This at-home back workout requires no equipment, can be done anywhere, and yields amazing results. Get the step-by-step instructions plus a follow-along workout video below. 

Awesome at-home back workout with no equipment required! Bodyweight back exercises - no pull-ups | Tone-and-Tighten.com

 

At Home Bodyweight Back Workout – No Equipment Required!

  • Superman
  • Swimmer
  • Wall Slide
  • Pike Push Up
  • Bridge
  • Prone Reverse Fly

Keep reading for a step-by-step guide of the workout with pictures and descriptions of each of these exercises plus a follow-along workout video. 

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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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One of the common misconceptions out in the fitness world is that you can’t tone and sculpt your back unless you’re using some kind of equipment…

NOT TRUE!

With the right exercises you can tone and strengthen your back at home without ever picking up a dumbbell or pulling on a resistance band.

Today I wanted to share 6 of my favorite bodyweight back exercises in one great workout you can do anytime, anywhere. No equipment needed on this one, so let’s get to work!…

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Filed Under: At-Home Workout, Beginner Workouts, Core Strength, Fitness, Intermediate Workouts, Low Impact Workout, Quick Workout, Workout • Tagged With: at home back exercises, at home back workout, at home beginner workout, at-home bodyweight workout, back workout, back workout at home, bodyweight back routine, define your back, fitness for beginners, strengthen your back workout, tone your back

10 of the Best Stretches to Improve Your Flexibility

March 23, 2019

Improve your flexibility to decrease tension, decrease pain, and increase your quality of movement. Here’s 10 of the best stretches to increase flexibility – just 10 minutes of stretching per day will bring great results. 

best stretches to improve flexibility tone tighten

10 of the Best Stretches to Improve Your Flexibility

  • Neck:
    • Ear-to-Shoulder Stretch
    • “Smell Your Armpit” Stretch
  • Shoulder:
    • Cross-Body Stretch
    • Doorway Stretch
  • Lower Back:
    • Cat – Camel
    • Lumbar Rotations
  • Hips:
    • Piriformis Stretch
    • Hip Flexor Stretch
  • Legs:
    • Hamstring Stretch
    • Calf Stretch

Keep reading for a step-by-step guide with pictures of each of these stretches.

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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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As a physical therapist, I see a lot of different people for a lot of different reasons. Whether it’s back pain, neck pain, hip pain, shoulder pain, etc – one of my primary interventions that I recommend for people on a daily basis is stretching.

Improving your flexibility can decrease tension in tight muscles, improve mobility in your joints, and ultimately decrease pain in tense/tight body areas.

Today I wanted to share with you 10 of my most-recommended stretches to help improve your flexibility.

Let’s try them out….

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Filed Under: Advice, Beginner Workouts, Fitness, Total Body, Yoga • Tagged With: advice, at-home, beginner workout, best stretches to be flexible, best way to improve flexibility, exercise, fitness, flexibility, how to improve flexibility, improve flexibility easy, post exercise static stretches, range of motion, range of motion stretches, stretch, stretches for flexibility, wellness, workout, workout stretches

The 800 Calorie Burn Workout – No equipment needed!

March 22, 2019

One of the best calorie burners you’ll find. Shred 800 calories with this amazing at home HIIT workout– no equipment needed. Train your whole body right at home with this HIIT workout video. Just press play and follow along with this video for an effective workout. 
 

 
The 800 Calorie Burn Workout – No equipment needed.
 

Keep reading for the video to this 800 calorie 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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You brought this on yourself. 

Hey everyone, I hope you all had a phenomenal week.

Have you been keeping up in your health goals lately? Don’t worry if you haven’t, there’s nothing like an amazing calorie burn workout session after a cheat day.

Cue this at-home video workout. Heads-up, this does take about an hour but it’s a serious BURNER. Shred a massive 800 calories all with zero equipment required.

The video is broken down into two 10-minute and two 20-minute segments; even if you don’t have time (or energy) for the whole thing you can still do a part of it for a great at-home workout.

Excited? Good – you totally should be! Here we go.

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Filed Under: At-Home Workout, Calories, Cardio, Exercise, Fitness, HIIT, Total Body, Video Workout, Workout • Tagged With: at home high intensity exercise, at home workout, at-home, beginner cardio, burn 800 calories cardio workout, calories, cardio workout video, circuit, exercise, fitness, fitness for beginners, hiit workout no equipment, interval training at home, total body, total body circuit video, video, 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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