Tone and Tighten

Real Fitness For Real People

Tone and Tighten’s 8-Week Workout Guide for Beginners

Want to get in shape, but don’t know where to start? Check out Tone and Tighten’s 8-Week Beginners Workout Guide to get you exercising. Don’t feel comfortable at the gym yet? This complete at-home plan will help you reach your fitness goals. It’s the perfect 8-Week exercise guide to educate, motivate, and Tone and Tighten. 

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8 Week At-Home Workout Plan for Beginners

This e-book contains everything you need to start a workout plan and get stronger, tougher, and in better shape. Including:

  • 50+ workouts
  • 15 healthy recipes
  • Fitness tips
  • Motivational quotes
  • and more

only $7.99!

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The one that so many of you have been waiting for . . .

Since I started Tone-and-Tighten.com about a year and a half ago, the one question that I am most-commonly asked goes something like this:

“I am new to working out. I know that I need to take better care of myself and get in shape, but I just don’t know where to start. Can you help me?”

I’ve heard the question – today you get the answer… and so much more. I am beyond excited to introduce you to my newest e-book:

“Tone and Tighten’s 8-Week Workout Plan For Beginners“

 

Keep reading for more details of what is included in this amazing workout plan. 

 

Beginners Workout Plan eBook

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STOP Kneecap Pain – Best Exercises For Patellofemoral Pain

Patellar pain, or pain under the kneecap, is a painful condition that can be treated effectively with the right exercises. Get the best patella pain exercises you can do at home to eliminate your kneecap pain and start to feel better today. Demonstration of patellofemoral pain exercises presented by a physical therapist.

The best home exercises to eliminate kneecap pain. Patellofemoral pain exercises you can do right at home!

THE BEST EXERCISES FOR KNEECAP / PATELLOFEMORAL PAIN:

1. STRAIGHT LEG RAISES WITH QUAD CONTRACTED

2. STRAIGHT LEG RAISES WITH FOOT ROTATED OUT

3. SIDELYING HIP ABDUCTION

4. HIP HIKES

5. LATERAL BOX STEPS

6. REVERSE LUNGES

7. BAND WALKS FORWARD

8. BAND WALKS LATERAL

Keep reading below for video instruction on how these exercises should be performed!

Your knee is a joint that is made up of three bones – your femur, your tibia, and your patella (or kneecap). While we typically think of our knee “joint” as the spot where the femur and the tibia come together, there’s actually one more joint in the knee – that’s where the patella and the femur come together.

Believe it or not – this joint where the kneecap sits on top of the femur is one of the most-common sources of knee pain I treat in my physical therapy clinic.

Today I wanted to talk more about this patellar pain – what is it, why you get it, and then share about 8 simple exercises you can do at home to help it feel better….

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Thoracic Spine Pain | Upper Back Exercises From A Physical Therapist

Six of the best stretches and exercises to decrease pain and tension in your upper back. Thoracic self-mobilization techniques and strength training exercises to help eliminate your back pain and help you feel better. Tips and advice from a doctor of physical therapy.

WHAT CAUSES UPPER BACK PAIN?

There are many potential sources of upper back pain. In my professional experience, the three most-common causes of thoracic spine are joint inflammation, rib dysfunction, and muscle strain/knots. Again – there are many more potential causes than this, but these are the three that I encounter the most often in my physical therapy clinic. Fortunately, there’s a lot that the right stretches and strengthening exercises can do to alleviate your pain and symptoms in this area.

DOES POOR POSTURE CAUSE UPPER BACK PAIN?

Absolutely! In fact I would say postural issues are the #1 cause behind the majority of the back and neck pain issues that I treat in my clinic. In normal posture, your head sits squarely on top of your shoulders. Gravity keeps it there with very minimal effort required from your muscles. However – as soon as your head starts to come forward and your shoulders round forward (poor posture), now your muscles have to be active in order to keep your head from flopping straight down.

It’s this constant muscle activation from muscles that normally aren’t supposed to be active that causes fatigue, muscle tightness, and even pain in your neck and shoulders.

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10 of the Best Healthy Menu Plans

Start making progress on your diet goals for better eating right here. 10 great healthy menu plans to guide you in your clean eating. Meal prep made simple with these balanced, easy, and realistic eating plans. These free 7-day meal plans are perfect for if you are busy, on a budget, or looking for healthy meals. 

 

10 weeks of healthy menu plans on Tone-and-Tighten.com

10 of the Best Healthy Menu Plans

Keep reading to find each of these meal plans and the recipes needed. 

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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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When I asked my Facebook page what it was you wanted most, the response I got the most often was “Healthy Menu Plans“.

I rounded up 10 amazing food plans that lay it all out for you . . . if you are trying to eat healthy, these are the plans for you.

If you are trying to lose weight, meal planning really is the key. If you have a plan, you are more likely to choose healthier foods. 

It helps to take 1 hour each week to sit down and plan out exactly what you are going to eat.

Make a grocery list, go to the store, and tape this menu to your fridge so that when you have that afternoon snack craving, you know what’s in your fridge that is available for you to munch on . . . and won’t break your healthy eating streak.

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17 of the Best Healthy Snacks from Costco

17 of the best healthy snacks from Costco. These are the best good-for-you snacks you can buy in bulk at Costco stores that contain minimal sugar, low carbs, reduced fat, and maximum nutrients. They’re the perfect snacks for work, school, after school, or anytime.

The best healthy snacks from Costco - Costco healthy snacks in bulk

17 of the Best Healthy Costco Snacks

  • Crunchpak Organic Apple Slices
  • Organic Aussie Bites
  • Pacific Gold Beef Jerky
  • Zone Perfect Bars
  • Kind Bars
  • Made Good Granola Minis
  • GoodFoods Chunky Guacamole Cups
  • Food Should Taste Good Multi Grain Chips
  • Made in Nature Organic Mangoes
  • Bare Baked Apple Chips
  • Kirkland Variety Snacking Nuts
  • Cranberry Almond Chicken Salad
  • Organic Jack’s Cantina Style Salsa
  • Skinny Pop Popcorn
  • Wonderful Pistachios
  • Blue Diamond Almonds
  • LaraBar

Keep scrolling down below for pictures and descriptions of each item!

Like most of you, I am all about snacking.

I know, I know… it’s not exactly the best quality to have when it comes to being healthy and fit, but the reality is all of us probably get hungry between meals.

Now – you can keep reaching for the candy and cookies and seeing all your fitness progress stall out, or we can find some healthier options that are better for you and will keep your fitness goals on track!

Today I wanted to share with you some of my absolute favorite healthy snacks that you can pick up at your local Costco store.

These are the perfect healthy snacks for break at work, for after school, or to just help you to power through your afternoon.

Hope you enjoy!

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