Archives for April 2020

Grilled Chicken Avocado Wraps

April 29, 2020

Guaranteed to be your new favorite wrap recipe, these grilled chicken avocado wraps are not only delicious, but healthy too. With lean protein, whole grains, healthy fats, and amazing flavor, this is a meal you can feel good about. This quick and healthy meal comes together in a matter of minutes and is something that even picky eaters will love.

Grilled Chicken Avocado Wraps

Get the recipe below.

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I wanted to share a quick meal that you can throw together in a matter of minutes for those days where you just don’t have time to cook- grilled chicken avocado wraps.

Wraps are the perfect simple meal, they are easy and quick to make and can be a perfectly balanced, healthy dinner.

Even kids love these wraps, so it’s a family-friendly dinner (or lunch) that everyone will enjoy.

So, what are you waiting for? Give these wraps a try today!

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21 Day At-Home Bootcamp Workout Plan

April 27, 2020

Ready to work your entire body? This FREE 21 Day At Home Bootcamp Workout Plan will burn serious calories in no time at all! You can do this with or without equipment, either way is an incredibly effective workout that will help you lose weight fast.

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I enjoy lifting heavy weights and running outdoors, but I realize those aren’t everyone’s favorite preferred way to workout.

To be honest, it doesn’t really matter what your preferred exercise mode is as long as you do it!

The thing I love about fitness is you can truly find something for everyone… and today is proof of that!

Bootcamp-style workouts are a great way to burn tons of calories and with these 21 video workouts, you can do it in the comfort of your own home!

Scroll down for all the videos and the full-length bootcamp video workouts.

Hope you enjoy! Leave a comment below if you try one of these workouts!

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The Best Dumbbell Exercises for Arm Definition

April 22, 2020

Six of the best arm exercises you can do with free weights for building strength and definition. Try out this dumbbell arm workout to tone and tighten every major muscle group in your arms- your shoulders, biceps, and triceps. Get started today to define the arms you’ve always wanted, just grab your dumbbells and let’s go to work.

The Best Dumbbell Exercises For Arm Definition

Bent Over Row with Triceps Kickback
Curl and Press
Lateral Dumbbell Raises
Upright Rows
Biceps Curls
Overhead Triceps Extension

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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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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Think you need a lot of equipment or even a gym membership to increase arm definition? Think again.

There are a TON of great exercises to tone and sculpt your arms and all you need is a pair of dumbbells.

Today I’m sharing six of my favorite exercises you can do with free weights that are going to work every major muscle group in your arms – biceps, triceps, and shoulders. So grab your dumbbells and let’s go to work….

Shoulder Workout Without Weights

April 21, 2020

An awesome 15-minute arm workout that you can do at home with zero equipment required. No dumbbells, no weights, and no resistance bands needed for these arm-toning exercises. Tone and sculpt your arms in no time with this workout.

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FREE “7-Day Workout and Healthy Menu Plan“! 7 amazing workouts and 7 delicious, healthy recipes delivered daily right to your inbox! Eliminate guesswork and confusion and start seeing results.
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At-Home Arm Workout Without Weights

Overhead Claps – a surprising burner for the deltoids and shoulders.
Pike Push Up – the at-home version of the military press.
High Plank – work the shoulders and triceps with this challenging isometric.
Swimmers – great for the posterior deltoid and triceps.
Bear Crawl – weight-bearing and dynamic; a great at-home arm/core exercise.
Body Saw – works a ton of core and a ton of shoulders all in one exercise.

Keep reading below for full description of this workout and these exercises.

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Do you want leaner, stronger arms with incredible arm definition and sexy muscle?

Today we’re sculpting the deltoids (shoulders) triceps, and biceps at home with zero equipment to get those lean toned arms you’ve always wanted.

This workout is one of my all-time favorite at-home shoulder workouts; the best part is you don’t even need any equipment.

This one is guaranteed to increase strength, improve definition, and leave your arms completely ready for tank tops and swimsuits regardless of the season.

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Why Your Back Hurts When You Plank and How To Fix It

April 20, 2020

Planks are a great way to work your stomach muscles, but if done incorrectly they might hurt your back. These are three common reasons why your back hurts when you plank and what you can do to fix it!

“That hurts my lower back.”

“It kind of feels like pinching right here.”

“How come that one hurts my back?”

Planks are one of my favorite exercises to increase abdominal strength. As far as core exercises go, it’s difficult to find one single exercise that works as many muscles as efficiently as planks do.

But what happens when planks hurt? One complaint that I hear regularly from my patients (as well as readers of Tone and Tighten) is that they feel a “pinch” in their lower back while doing planks.

Today I wanted to share with you the top three reasons why you may be experiencing back pain while planking and what you can do to correct this problem. I even shot a video to explain it to you a little more effectively!

Calling all mamas!

Before you start planking . . . make sure you are doing the CORRECT CORE WORKOUTS.

Introducing my all-new Mommy Tummy Fix program!

We all know that in order to tone the the CORE that we need to do some exercise, but tightening that tummy pooch? Yep – that requires more than just crunches and planks.

That’s where this program comes in.

A six-phase workout plan designed specifically to flatten your stomach and help you to heal up diastasis recti. This is the same progression I use with my postpartum patients in my physical therapy clinic to get science-based, proven results you can’t help but notice.

Six phases of workouts to ensure your continued progression
Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
The exact same workout plan my wife used for her amazing results

The best exercises in a simple-to-follow progression to tone and strengthen your abs correctly and ensure maximum success. Progressive workout routines = progressive results.

Check it out HERE!

The three most common reasons why your back hurts when you plank are

Pelvis is tilted too far forward (arched back)
Hips are too low to the ground (rounded back)
Hips are too high (pike plank)

Read or watch the video below to see what each of these means!

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