Tone and Tighten

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Rotisserie Chicken Penne Pasta Skillet

January 4, 2021

A quick dish that comes together in minutes using a simple rotisserie chicken and items from your pantry. This rotisserie chicken penne pasta skillet is easy, quick, healthy, kid-friendly, and delicious. All you need is a few simple pantry ingredients and less than 30 minutes to whip up this amazing meal. 

rotisserie-chicken-penne-pasta-on-tone-and-tightenRotisserie Chicken Penne Pasta Skillet

Keep reading to get the recipe and nutrition facts below. 

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Need a quick and delicious (plus healthy!) dinner idea?

This recipe is a great idea for nights when you want something simple AND tasty. It’s one your whole family will love. 

This simple skillet dish comes together in a matter of minutes – just pick up a rotisserie chicken on the way home from the grocery store and you are good to go!

Make extra and this is a great meal prep for lunches for the week. 

Hope you enjoy. Scroll below to get the recipe. 

 

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Filed Under: Dinner, Healthy Recipes, Made From Scratch, Recipe • Tagged With: chicken, dinner, easy chicken pasta, healthy, healthy pasta dish, healthy pasta recipe, kid friendly meals, main dish, pasta, pasta skillet meal, rotisserie chicken, rotisserie chicken meals, rotisserie chicken pasta, rotisserie chicken recipes, skillet

At Home Chest Workout For Women

October 14, 2020

Check out this at-home workout with just a pair of dumbbells. It is vital that women train their upper bodies, including their chest, for strength, posture, and function. This is the best way to do it, below. 

 at-home-chest-workout-for-women

At Home Chest Workout For Women

  • Push ups 
  • Dips
  • Dumbbell Pullovers
  • Chest Flys
  • Pull through Plank

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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Ladies – you have to work your chest!

“If I work out my chest I will lose my boobs.” False – if you spend one day a week doing chest-strengthening exercises you will actually keep “things” up where you want them to be, increase strength, improve posture, and feel better overall.

Today on Tone and Tighten I wanted to share with you one of my favorite at-home chest workouts you can do with just a pair of dumbbells.

Here we go!
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Filed Under: Arms, At-Home Workout, Beginner Workouts, Exercise, Fitness, For Moms, Intermediate Workouts, Strength Training, Weights, Workout • Tagged With: at home workout, at-home, at-home chest workout, At-Home Workout, beginner workout, chest exercises, dumbbell, dumbbell chest workout, exercise, exercises for women, fitness, strength, strength exercises, strength training, tighten, tone, weight, weights, workout

Frozen Healthy Breakfast Burritos Recipe

October 5, 2020

Need a quick breakfast for those busy mornings? You’ll love these breakfast burritos for breakfast on the go! Start your day with a nutritious and delicious healthy breakfast burrito to keep you feeling full and satisfied until lunch. Loaded with bell peppers, eggs, cheese, and turkey sausage, these are quick and easy to make. Now you’ll have healthy breakfasts for days. 

 
 
Frozen Healthy Breakfast Burritos Recipe

Keep reading for the recipe and nutrition facts below. 

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Did you know that 31 million Americans skip breakfast everyday? And more men than women choose not to eat this morning meal (the best meal, in my humble opinion!).

People who skip breakfast are more likely to be overweight and have health problems. It’s worth it to take a few minutes for breakfast.  

For many, the excuse for not eating breakfast during the busy week is that they just don’t have time.

Well, I am here to solve all your problems! [Okay, maybe not all your problems, but at least your lack-of-time-for-breakfast problems.] 

Take 30 minutes one night and whip up these breakfast burritos and you will have more than enough to last you for the entire week. Plus, they are loaded with good food that will keep you energized throughout the morning.

Get the recipe below. 

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Filed Under: Breakfast, Healthy Recipes • Tagged With: batch breakfasts, breakfast, breakfast burrito, easy breakfast burritos, egg scramble burritos, food, healthy, healthy breakfast, meal, protein packed breakfast ideas, quick, quick breakfast recipe, recipe, skinny, skinny breakfast

The Stair Workout- make those legs burn!

September 30, 2020

Need an awesomely effective workout that you can do right at home? Blast your lower body with this indoor or outdoor stair workout. Mix up your workouts by adding in this amazing stair challenge. 
 
 
 

The Stair Workout- make those legs burn!

  • Skip A Step
  • Side Step Ups
  • Hop Ups
  • Calf Raises
  • Two Up, One Down
  • Squats
  • Skater Steps
  • Static Lunges
  • Power Walk

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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This workout is perfect for outdoors or indoors – if you are outdoors, find a local high school stadium or even a building with a large flight of stairs (I have a church in my neighborhood that has a great flight of cement stairs I use). If you are indoors, use the stairs in your house, the flight of stairs that leads up to your apartment, or even the stairs in a hotel. There is no excuse to not try this workout!

For this workout, I used a flight of stairs that had 20 stairs. If yours has less stairs (i.e. only 10), double the time or reps of each exercise for a killer workout!

Want to push yourself? I have included challenge exercises to try if you are an experienced stair climber!

 

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Filed Under: At-Home Workout, Calories, Cardio, Exercise, Legs, Outdoor Workout, Physical Activity, Strength Training, Tone, Workout • Tagged With: best leg toning workout, calories, cardio, exercise, fitness, indoor stair workout, leg strengthening, leg workout, legs, lower body exercise, outdoor stair workout, stair workout, tone your legs, workout

Oven Roasted Carrots Recipe

September 21, 2020

These Oven-Roasted Carrots are so simple to make – you just need a little olive oil and salt and pepper. Roasting really brings out the flavor for a delicious and simple way to get more veggies in your diet. 
 
 
 
Oven Roasted Carrots Recipe

Get the recipe 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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Trying to eat more vegetables?

Many readers (and even my wife!) have mentioned that the hardest part of the Four Week Challenge is making sure to eat enough vegetables every day.

This recipe is one of our favorites- I promise that even those who don’t love vegetables will love them! Something about roasting them in the oven makes them so sweet and delicious.

 

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Filed Under: Dinner, Healthy Recipes, Healthy Snack, Made From Scratch, Recipe • Tagged With: carrot recipe, carrot side dish, dinner, healthy recipe, healthy vegetable dish, roasted carrots, roasted veggies, side dish, vegetables

Slow Cooker Teriyaki Chicken and Vegetable Bowl

September 5, 2020

Just a couple of ingredients make an easy, healthy meal in your slow cooker! All you need is some chicken, veggies, and rice, combined with this delicious homemade teriyaki sauce for an amazing meal.  Just  turn  on  your  slow  cooker  and  come  back  to  this mouth-watering  chicken  and  vegetable  bowl! Slow Cooker Teriyaki Chicken and Vegetable Bowl on Tone-and-Tighten.com

Slow Cooker Teriyaki Chicken and Vegetable Bowl

 

Get the recipe below.

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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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Eating healthy doesn’t have to be hard . . . in fact, it doesn’t get any easier than this recipe!

Just dump it in your crock pot and let it do the cooking for you. This recipe is the perfect mix of mouth-watering teriyaki flavor with a healthy mix of vegetables, chicken, and rice.

It’s a great post-workout meal, busy weeknight dinner, or even meal prep for tasty leftovers. 

I love slow cooker meals because with a little bit of prep-work ahead of time, you’ll have an amazing dinner ready for you when you get home after a busy day on the go. 

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Filed Under: Dinner, Healthy Recipes, Lunch Recipes, Made From Scratch, Recipe • Tagged With: best healthy crockpot recipes, chicken, chicken and veggies, crock pot, dinner, easy crock pot recipes, healthy crock pot dinners, healthy recipe, high protein recipes, main dish, main dish recipes, post workout protein, protein, slow cooker, slow cooker teriyaki chicken, vegetable recipes, vegetables

Rotator Cuff Exercises For Shoulder Pain

August 24, 2020

Your shoulder is the most mobile joint in your body. The rotator cuff is four muscles that stabilize this joint throughout its dynamic motion. A weak rotator cuff can lead to pain, shoulder impingement, tendinitis, and even a rotator cuff tear.

In this post and video we’ll discuss what your rotator cuff is, why it’s important, and share 5 of the best exercises to strengthen your rotator cuff.

5 of the best rotator cuff exercises to alleviate painful shoulder symptoms. From a doctor of physical therapy.

 

 

As a physical therapist, shoulder pain is one of the most-common injuries that I treat. Your shoulder joint has to be very dynamic and mobile, but at the same time very strong and stable. This is a delicate balance that, if not maintained, can lead to pain and dysfunction.

Of all the treatments I recommend for shoulder issues, the one that is probably the most common is rotator cuff muscle strengthening. Today I wanted to share with you 5 of my favorite exercises to strengthen your rotator cuff and help you alleviate some of that pain you may be experiencing.

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Filed Under: Advice, FAQ, Feel Better Now, Fitness, For Moms, Physical Therapy, Workout • Tagged With: how to strengthen rotator cuff, how to strengthen rotator cuff physical therapy, how to train rotator cuff, physical therapy for rotator cuff, rotator cuff, rotator cuff exercises, rotator cuff muscles, rotator cuff pain, rotator cuff physical therapy, rotator cuff tendinitis, rotator cuff tendons, rotator cuff workout, shoulder bursitis, shoulder exercises, shoulder pain, shoulder tendinitis, strengthen rotator cuff, strengthen rotator cuff muscles, tone and tighten, what is rotator cuff

100% Whole Wheat Banana Bread – No Refined Sugar

July 30, 2020

100% Whole wheat banana bread that is made with healthy ingredients for a delicious tasting bread that is low in sugar and low in fat. This recipe uses no refined sugar- the sweetness comes from the bananas and the honey. It tastes just as good as dessert, plus it’s healthier for you. Banana bread makes a great breakfast or healthy snack. 

100 Whole Wheat Banana Bread on Tone-and-Tighten - no sugar100% Whole Wheat Banana Bread – No Refined Sugar

Keep reading for the recipe.

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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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There are a lot of whole wheat banana bread recipes out there, but most of them call for at least a cup of sugar, which really doesn’t make them healthy at all!

I love this recipe because it doesn’t have any refined sugar, yet it is still sweet from the bananas and honey. Instead of using lots of oil it also uses bananas, yogurt or applesauce. Banana bread you can actually call “healthy” and feel good about it too.

This banana bread really is better than a slice of cake!  Turns out National Banana Bread Day is a real thing and it’s on February 23rd every year. I know I’ll be observing this food holiday from now on.

Hope you enjoy!

 

How Ripe Should Bananas Be for Banana Bread?

In order to have delicious-tasting banana bread you need to make sure you use the “right” bananas, as they are the main ingredient. The more overripe a banana is, the better your banana bread will taste. Unripe bananas usually aren’t as sweet, soft, or flavorful.

Look for a banana that is soft and black, or at least has streaks of black and brown. Usually these bananas have been left on your kitchen counter a little too long for you to want to eat them plain, They look like they are ready for the garbage (or compost pile). Don’t toss them out- make banana bread. The blacker the banana, the sweeter it is. 

If you only have yellow bananas and plan on making banana bread, let them ripen at room temperature for a few days. It may be tricky to plan the ripe bananas for when you want to use them. You can always freeze ripe bananas so you always have some on hand. If you only have barely-yellow bananas, try increasing the honey/sugar by about 1-2 Tablespoons to help with the lack of sweetness from the bananas. 

HOW TO TELL WHEN BANANA BREAD IS DONE

Banana bread usually takes about 35-60 minutes to bake, depending on the size of the loaf and temperature of the oven. You should start keeping an eye on it for the last 5-10 minutes of expected bake time so that you can make sure it is baked to perfection, not under-cooked, soggy, or burned.

Perfectly baked banana bread comes out of the oven slightly brown with a curved top. It should be moist, not flat and mushy. The center of the loaf is the last part of the banana bread that cooks fully, and sometimes the hardest to know when it is done.

If your banana bread looks done on the outside, insert a toothpick an inch or more into the center of the bread. If it comes out clean, then the banana bread should be done. You can also slightly tap the top of the loaf, if it feels firm then it is done cooking. If there is any moisture or it still appears wet in the center, then cook for 5 more minutes and test again with a clean toothpick.  

Be patient and you will soon be enjoying delicious-tasting homemade banana bread.

HOW LONG SHOULD BANANA BREAD COOL BEFORE EATING?

Once your banana bread has finished baking, take it out of the oven and let it cool in the pan for about 5 minutes. Slowly run a plastic knife around the outside edges of the pan to loosen the loaf. Carefully tip it upside down onto a plate. Cool the bread completely before eating if you don’t want it to crumble and fall apart. If you don’t mind a little more of a mess then dig in! 

I hope you enjoy this recipe. It’s healthy, tasty, simple, and the most satisfying banana bread you’ll find.   

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Filed Under: Breakfast, For Kids, Healthy Recipes, Healthy Snack, Made From Scratch, Recipe • Tagged With: banana dessert, best banana bread for kids, bread, dessert, healthy, healthy banana bread, healthy banana recipes, healthy snacks, homemade healthy snacks, low sugar banana bread, no sugar banana bread, snack, whole wheat, whole wheat banana bread

Lower Body Resistance Band Workout

June 24, 2020

6 of the best resistance band exercises for your lower body combined into one amazing leg workout.  Exercise bands are the best, most affordable, and easiest exercise equipment. Tone and tighten your legs right at home with these exercise band moves. Get the workout below. 

exercise band workout tone and tighten legs 

Lower Body Resistance Band Workout

  • Squats
  • Lateral Band Walks
  • Seated Quad Extensions
  • Prone Hamstring Curls
  • Glute Bridge
  • Donkey Kicks

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

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A complete leg workout with one simple piece of equipment.

As a physical therapist, I am constantly recommending resistance band exercises to people. You really can’t find a cheaper, more versatile piece of equipment out there. Super lightweight, super portable, and super effective.

Today I wanted to share with you some of the best leg exercises that use resistance band as part of a total lower-body-sculpting workout.

Hope you’re ready for this one. Grab your resistance band and let’s get to work!

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Filed Under: At-Home Workout, Beginner Workouts, Exercise, Fitness, Legs, Strength Training, Workout • Tagged With: at-home, At-Home Workout, best exercises for legs, exercise, exercise band workout at home, fitness, killer leg workout at home, leg workout at home, legs, lower body resistance band workout, resistance band exercise, strength, strength training, stretch band workout exercises, toned legs workout for beginners, workout

20 Skinny Desserts (under 200 calories each!)

June 22, 2020

Now you can have your cake and eat it too! All these skinny desserts have less than 200 calories per serving! You can stick to your diet and still enjoy an appropriate treat with these yummy and skinny options. 
20 Skinny Desserts on Tone-and-Tighten.com20 Skinny Desserts (under 200 calories each!)
  • Banana Oatmeal Chocolate Cookies
  • 3-2-1 Cake
  • Strawberry Cool Whip Cookies
  • To Die For Coconut Cookies
  • Skinny Chocolate Cheesecake Mousse
  • Strawberry Swirl Cheesecake
  • Lemon Cheesecake Yogurt Cups
  • Pumpkin Swirl Cheesecake Cupcakes
  • Skinny Pina Colada Ice Pops
  • Berry Cobbler
  • Chocolate Zucchini Cupcakes
  • Weight Watchers Brownie Bites
  • Skinny Funfetti Cake Batter Dip
  • Healthy Oreos
  • Weight Watchers Chocolate Crunch Bars
  • Skinny Peanut Butter Granola Bites
  • Creamy Lemon Pie
  • Skinny BTS Cake
  • Skinny Chocolate Muffin
  • Post-Workout Banana Bites

Keep reading for the recipes below.

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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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Craving something sweet?

Just because you are watching what you eat doesn’t mean that you have to cut desserts out of your life completely . . . I am a firm believer in moderation and a proper-sized desserts every once in a while is just fine!

Click on the pictures below to get the recipe for each of these delicious desserts that have less than 200 calories per serving.

Keep it to one serving and you can help curb that sugar craving and still stay in control of your diet! Scroll down for the recipes. 

Also, the picture in the top image is a fancy version of this Chocolate Pumpkin Mug Cake . . . you can add frosting like the picture if you desire, but it will take it over 200 calories per serving. 🙂

 
 

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Filed Under: Desserts, Recipe • Tagged With: 200 calorie desserts, best desserts for dieting, dessert, desserts for diets, easy dessert recipes, healthy desserts, recipes, skinny dessert recipes, skinny desserts

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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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