health | Tone and Tighten

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.

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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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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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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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.

Workouts, healthy recipes, motivation, tips, and advice all right to your inbox!
CLICK HERE to subscribe to our email list and get our FREE “Beginner’s Guide To Weight Loss” ebook!

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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First Trimester Pregnancy Workout

February 5, 2020

An effective first trimester pregnancy workout to target key muscles for pregnancy. 6 great exercises to strengthen your hips, back, butt, and core to ensure a strong, healthy, and happy pregnancy.

First Trimester Pregnancy Workout

Plie Squats
Push ups
Side Plank
Star Lunges
Bent Over Dumbbell Rows
Bridges

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

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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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First and foremost, CONGRATULATIONS!

I assume if you’re reading this post there will be a pretty significant life change for you in the next 6–9 months.

Truth be told, someone near and dear to us just announced that she was pregnant (NOT my wife) and was asking about some workouts that would be safe for her to do.

I told her that I would come up with something for her and voila – here we are.

In all honesty, pregnant patients are among my favorite to work with. Strengthening key muscles in your back and hips can result in a much healthier (dare I say happier) pregnancy.

Today I wanted to share a simple workout that you can do throughout your first trimester (as you feel up to it) to stay strong and healthy and carry your baby safely….

Mommy Tummy Fix Postpartum Abs Review – Erika’s Story

July 13, 2019

Erika has been using The Mommy Tummy Fix for 8 weeks – the most comprehensive postpartum abs workout program available! An abdominal workout progression, healthy eating plan, and at-home cardio guide designed to help you lose weight and tone and flatten your stomach. Every workout is also diastasis-recti friendly.

After doing The Mommy Tummy Fix program for 8 weeks, Erika from Hint To Habit sent me an email to share her story.

_{I wanted to share my story with you because A) I am so grateful and B) maybe someone else could benefit from it!

My son is 2 years old, and I actually was able to get to below my pre-pregnancy weight at 6 months postpartum. I even got down to a lower weight than I have ever been in my life!

My point is, for me, this program was not about losing baby weight. I love to exercise, and I am always challenging myself physically, so that wasn’t the issue either.

One day I told my husband, “I feel like no matter how much weight I lose or how many planks I do (even if I one day have awesome abs) you would never know it because they would be hidden underneath this permanent, stubborn, mom pooch.”

I also had a C-section which accentuates the issue.

One day I happened across your Facebook post about the Mommy Tummy Fix, and I figured I could give it a try! I would either walk away knowing I tried everything I could and the mommy tummy was there to stay (a conclusion I had already come to), or I would be so happy with the results.

My goal was to stick to the program until our trip to Cancun – it was 8 weeks away and perfect timing for the program.

I wanted to feel happy and confident about myself in a swimsuit all week!

I was so dedicated and determined to follow the guidelines and fit my exercises in 5-6 days a week.

I am so happy!

I lost a total of 5 pounds, my clothes fit better, and I feel like other areas are smaller like my legs and love handles!

These aren’t the greatest before and after photos, but I am happy I have them! The left photo is Day 1, the middle is after Phase 3, and the right is after Phase 5.

Thanks for everything!

-Erika}

In 8 weeks, Erika was able to make a great change! Trust the process, because it works.

Because of my experience and education as a doctor of physical therapy, there is science and research to back up every exercise and progression in this program. I know that it’s the correct way to heal your ab separation and shrink your belly.

I am so proud of the progress that Erika made and thankful that she let me share it with you!

Having a saggy belly isn’t something that you have to deal with – this program will help you fix it on your own in the comfort of you own home – no physical therapy appointment needed!

Join The Mommy Tummy Fix Program TODAY and let’s start your journey: https://www.toneandtightenstore.com/mommytummyfix

Make it happen,

Jared

45 Minute Step Workout Challenge

January 29, 2019

Get ready to tone your lower body and burn a ton of calories with this killer step workout. This step aerobics workout will get your heart rate up and increase your strength and stamina.

45 Minute Step Workout Challenge

Keep reading for the follow-along workout video for this killer step 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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It can be fun to mix things up and get creative by trying a different type of exercise that is new for you.

Today’s workout is a step workout. You’ll need some sort of step that you’ll be using throughout the whole workout.

Get ready to tone your lower body and burn a ton of calories with this killer step workout.

You can do this cardio step workout video right at home. Just get your step ready and hit play.

Need a step?

If you don’t have a step, these are some of my favorites that are also really affordable:

Or, use a couple of old phone books or if you don’t have any of those (does anyone still have those anymore?), layer a couple of old books so that you have a stack at least 4 inches tall. To extend the length, make an equal stack and glue together or bind with shipping tape. Cover with any non-slip covering, like an old towel, piece of clothing, or piece of rubber.

WHAT IS A STEP WORKOUT?

Step aerobics is a type of exercise that works many lower body muscles.

Usually done in a gym or at home, you start by standing behind an aerobic step, bench, or box.

During the workout, you will step up onto, around, and down the step platform in many different patterns to get your heart rate up for a great cardio exercise.

Start including a step up workout as part of your lower body routine and you will notice the benefits and have fun doing it.

STEP WORKOUT BENEFITS

Step workouts are a great leg and lower body workout that will bring many benefits as you perform this exercise regularly.

A step workout will help you increase your strength and stamina. It will help you improve your flexibility, get your heart and breathing rate up, and burn calories.

It’s a great cardio workout that will give you a healthy heart and stronger lungs and muscles. You’ll also find that you have increased energy levels and reduced stress as you do this type of exercise.

Step workouts are a great aerobics workout and can also be a great way to strength train. You can add dumbbells which will give you a great arm and leg strength workout as you step up and down.

It’s also a great workout for beginners and individuals looking for low-impact exercises. It can be a low-impact exercise with some adjustments to step height.

If you aren’t going to the gym and need some exercises, step workouts are a great workout that you can do at home. Just make sure you have access to a step.

WHAT MUSCLES DO STEP UP EXERCISES WORK?

Step workouts are a great core and lower body workout. They work your quadriceps, glutes, calves, hamstrings, lower back, and abs. It also uses your knees and hip joints throughout the movements.

Some types of step workouts also use your arms if you are holding weights or moving your arms along with some of the exercises.

HOW HIGH SHOULD AN EXERCISE STEP BE?

The necessary height of the step or platform depends on the fitness level of the individual.

Beginners and those looking for a low-impact workout should start with a step at about 4 inches high.

Advanced individuals can have a step up to 12 inches tall. Most moderate exercisers should have a step about 6-8 inches tall.

You can make step exercises as easy or as hard as you want by varying the height of the step or holding weights as you step up and down. There’s many variations to make sure a step workout never gets old.

ARE AEROBICS EXERCISES EFFECTIVE FOR WEIGHT LOSS?

Aerobic exercises are definitely effective for weight loss because they tend to burn more calories than many other types of exercises. Aerobic exercises are types of exercises that increase the heart and breathing rate in a way that can be sustained for an exercise session.

Examples include swimming, jogging, or even kickboxing and shooting hoops. Step up workouts can be an effective type of workout to help in your weight loss goals.

Weight loss will occur when you are burning more calories that you are consuming. Any exercise that helps you to burn calories will be effective as long as you are eating right.

Ready? Now be prepared to sweat with this killer 45 minute step workout.

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