Tone and Tighten

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5 Best Foam Roller Exercises For Leg Day

February 10, 2021

5 of the best foam roller exercises to roll out your legs following leg day! These stretches are the perfect workout to get rid of soreness after a workout. Decrease pain, stress, tightness, and prevent injuries from happening with these 5 foam roller leg exercises.  

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5 Best Foam Roller Exercises For Leg Day

  • Piriformis
  • IT Band
  • Hamstrings
  • Quads
  • Calves

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

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Foam rollers – you totally need to get on board.

The foam roller is honestly one of the most valuable pieces of equipment in my physical therapy clinic. It’s so simple yet so versatile.

For any of you who have spent any time on one you know that there are few ways as tender but no ways as effective to work out those knots and help your body get ready to move again.

Today I’m sharing my top 5 best foam roller exercises for your legs.

Avoid injury, increase motion, and improve the mechanics of your lift/run/exercise in just a couple of minutes on a foam roller. Trust me – you need to add these to your rotation ASAP!

…

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Filed Under: Advice, At-Home Workout, Equipment, FAQ, Fitness, For Moms, Legs, Physical Activity, Products I Love, Tips • Tagged With: after, at-home, best, best foam roller exercises, exercise, exercises, faq, fitness, foam, foam roll injuries, foam roller for legs, foam rolling, health, leg day stretches, leg exercises, leg injury, leg soreness, leg stretching, legs, post, roll, roller, rolling, soreness, workout

Best Workout Songs of the 80’s – The best jams to exercise to from 1980-1989 – Exercise playlist

October 27, 2018

The right playlist is necessary to make or break a workout. Here’s the best of the best workout songs from the 80s to pump up your workout. This is a great playlist for some older tunes that will keep you working out longer and harder to perform at your max potential. These great exercise songs from the 80s will keep you motivated during your whole workout time and you’ll find yourself enjoying your workout more. Get this playlist for free with Spotify. 

50 of the greatest workout songs from the 1980's! Eighties workout playlist from Tone-and-Tighten.com
 

Best Workout Songs of the 80s – 50 Amazing Songs from 1 Amazing Decade
   

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Kickin’ it old school today.

You know me – I’m always searching for updates to my workout playlists.

Today I’m taking my “update” to a much later date – the 80’s.

This playlist includes the best of the best songs of the 80s. Songs from Van Halen, Aerosmith, Michael Jackson, ACDC, Bon Jovi, and more.

I know you’ll love listening to this playlist to get you pumped and motivated in the gym. 

 

BENEFITS OF LISTENING TO MUSIC DURING A WORKOUT

The right tunes can help make or break a workout. A good playlist is necessary. 

It’s actually been researched and studied, a great song can help you perform at your max potential and push you harder during a workout. The right songs help you stay motivated during your whole gym time.

Music gives you the extra push you need to power through the tough parts of your workout and keep you going strong the whole time. You’ll also find yourself enjoying your workout more when listening to songs. 

Give this playlist a try. And if music isn’t your thing, you can also try listening to a podcast during your workout to keep you entertained and excited. 

Hopefully this playlist will be just what you need to add that extra dose of power and motivation for a great workout today. 

WHAT ARE THE BEST DEVICES TO LISTEN TO MUSIC WHILE WORKING OUT?

I get it, you don’t want to get your headphones tangled in your dumbbells during a workout, but you need your tunes to get you pumped. 

The best way to listen to music during exercise is to get a device and headphones that won’t get in your way.

Use your smartphone with an armband, or use your smartwatch with bluetooth headphones for an easy way to workout with music. You can also buy a cheaper mp3 player with a built in clip to attach it to your shorts.

There are also wireless headphones with an mp3 player built in so you don’t have anything extra bulky to carry around. 

If you are doing a home workout, skip the headphones and use a good speaker. 

Here are my go-to devices to make listening to music while you workout easy, convenient, and effective:

The Best 80s Workout Playlist

Here’s my playlist of 50 songs from the 80’s to keep you going strong throughout your workout. So put on your leggings, strap on your headband, turn the boombox up to 10, and let’s do this thing.…

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Filed Under: Exercise, Fitness, For Moms, Motivation, Music, Products I Love • Tagged With: 80's workout playlist, best 80's playlist for running, best 80's songs for exercise, best 80's songs for weight lifting, best 80s workout songs, best playlist for cardio, cardio music, exercise, exercise playlist, fitness, music, playlist, songs, workout, workout playlist, workout songs

6 Stunning Reasons Why You Should Eat Breakfast

July 14, 2017

Breakfast, anyone?

We’ve all heard the saying – “breakfast is the most important meal of the day”, but how many of us have ever really stopped and wondered “why is that?” What is it about eating something in the morning that makes it so crucial? And why do so many of us skip or otherwise neglect breakfast in our hustle-and-bustle world?

Today I’ve teamed up with Quest Nutrition to bring you 6 stunning reasons why you should be eating breakfast every day and also introduce you to their all-new line of “Beyond Cereal Protein Bars”. If you’ve ever wondered about the best way to fuel your day – you don’t want to miss this post!…

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Filed Under: Advice, Breakfast, Family Fitness, FAQ, For Moms, Healthy Snack, Products I Love, Snacks • Tagged With: best, breakfast, eat, fit, fitness, healthy, morning, reasons, why

What is an Instant Pot? (And why you need one!)

February 2, 2017

Have you heard all your friends talking about Instant Pots?
Maybe they have mentioned how they make perfect pot roasts in 60 minutes or chicken breasts in 9 minutes?!
This seems too good to be true!

Well, here is all everything you need to know about it!

What is an Instant Pot?
An Instant Pot is basically a Programmable Pressure Cooker. It’s job is to speed up cooking by 2 to 6 times using up to 70% less energy and it will help you make healthy food for you and your family conveniently and quickly.

Instant Pots are an all-in-one machine. Just one Instant Pot can replace:
-pressure cooker
-slow cooker
-rice cooker
-sauté/browning pan
-steamer
-yogurt maker
-stockpot warmer

The top 5 benefits of an Instant Pot:
1. Convenience: what can take hours cooking in the oven or slow cooker can be done in a matter of minutes in the Instant Pot!
2. Healthy: cooking healthy meals are so easy and fast!
3. Clean: this machine is totally quiet, doesn’t small and because it does so many jobs that it reduces clutter in your kitchen
4. Energy efficient: it uses 70% less energy than other kitchen appliances
5. Safe and dependable: if you want to learn about all it’s safety features, you can click here

Looking for some great Instant Pot recipes?
Check out these ones!

Instant Pot Healthy Chicken Vegetable Soup
Instant Pot Mama’s Pot Roast
Instant Pot Honey Garlic Chicken Wings
Instant Pot Carnitas
Instant Pot Three Bean Vegan Chili

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Filed Under: Dinner, Equipment, For Moms, Gift Ideas, Instant Pot, Products I Love • Tagged With: cooking, dinner, healthy eating, Instant Pots, products I love

Top 10 Healthy Cookbooks

December 2, 2016

 

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Trying to eat a little healthier? Or maybe you need the perfect gift for someone who loves to cook!

Here are the top 10 healthy cookbooks available that I have personally tried and love!

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SkinnyTaste Cookbook
I have been following this blog for years and this cookbook is one of my favorites! Low on calories, but big on flavor!

screen-shot-2016-12-02-at-10-42-55-amTaste of Home Healthy Cooking (501 Recipes)
My favorite part of this cookbook is that every dish is family-friendly . . . my kids have loved everything I have made from this!

screen-shot-2016-12-02-at-10-44-41-amHealthy Slow Cooker Cookbook
It doesn’t get any easier than tossing it in a slow cooker! There is a reason why this is a best-seller!

screen-shot-2016-12-02-at-10-46-12-amWhole 30
Have you heard all the hype about the Whole 30 Diet? This book is a New York Times Bestseller because it’s helped so many people!

screen-shot-2016-12-02-at-10-47-48-amInspiralized
I love this cookbook because it focuses so much on vegetables – which is something that I struggle with every day! Great recipes and ideas!

 

screen-shot-2016-12-02-at-10-54-13-amThe Instant Pot Cookbook
If you have one of these amazing Instant Pots, here is a great resource for you (and it’s free if you have a kindle!).

screen-shot-2016-12-02-at-11-28-01-am400 Calories or Less – Our Best Bites
It’s always a good thing when one of our favorite blogs releases a healthy cookbook! These recipes are easy and delicious.

screen-shot-2016-12-02-at-11-29-45-amThe Shredded Chef
This cookbook is a best-seller and its not just because of the picture on the cover . . . ha ha! These recipes really will help you get lean and feel healthy!

 

screen-shot-2016-12-02-at-11-33-22-amSkinnyTaste Fast and Slow
Another amazing book from SkinnyTaste – I love this one because it’s full of recipes you can throw in your slow cooker!

30 Days of Healthy Eating cover30 Days of Healthy Eating
Of course you can’t forget my 30 Day Healthy Menu Plan! I planned out your breakfasts, lunches, and dinners (plus daily snacks!) all in one place . . . and every recipe (there are over 100!) is approved by my picky-eater kids! Check it out HERE.

 

Do you have a favorite healthy cookbook? Leave a comment below so I can get it added to the list!

 

 

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Filed Under: Breakfast, Dinner, For Moms, Gift Ideas, Healthy Recipes, Lunch Recipes, Made From Scratch, Products I Love, Recipe • Tagged With: cookbooks, dinner, healthy recipes, products I love

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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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