how to | Tone and Tighten

Delicious and Simple Low-Carb Dinner Ideas

January 22, 2019

Are carbs bad for me? Is a low-carb diet the best diet? Should I really try to avoid eating carbohydrates and what should I be eating instead?

All your questions answered AND the introduction of an all-new cookbook from Tone and Tighten coming at you right… NOW!

First there was Atkins. Then there was South Beach and Paleo. Now there’s Keto. Let’s face it – low-carb diets have been around for a while and they’re not going anywhere anytime soon.

So why all the hype? What’s so great about a diet that’s low in carbohydrates and is it something that you should get on board with? Today on T&T I wanted to try to answer some of these questions as well as introduce you to an all-new cookbook from Tone and Tighten – the “LOW CARB DINNER COOKBOOK”….

Non-stop lower abs workout

December 1, 2018

Carve out amazing ab definition by targeting your lower abs with these 6 effective exercises. Non-stop lower ab workout to tone and tighten your stomach and get those six-pack abs you’re after.

Non-Stop Lower Abs Workout

Reverse Crunches
Flutter Kicks
Double Straight-Leg Raises
Scissor Kicks
Butt Ups
Bicycle Crunch
Corkscrew
Spiderman Plank

Keep reading for a step-by-step guide 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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Lower abs, anyone?

Yes – stomach definition.

So sought-after in today’s world but somehow so elusive to so many of us.

Today I wanted to cut you in on a little secret – the hardest part of your abs to work (and therefore the last section to get that definition) is your LOWER ABS.

There aren’t many moves that train them directly and they’re often overpowered by some of the larger muscle groups in your stomach.

Well not any longer.

We’re coming at you today, lower abs, and we’re doing it in a non-stop barrage of exercises that will leave you exhausted.

If it’s stomach definition you want, you’re going to take a big step in the right direction by incorporating this workout regularly.

Here we go….

10 of the best gym workouts for beginners

November 12, 2018

Want to start weight training but don’t know where to begin? These 10 best gym workouts for beginners include step by step guides to teach you correct technique. With these workouts you will increase strength and tone and tighten your muscles, and you’ll soon be feeling more comfortable in a gym. You’ll work your total body- including shoulders, legs, arms, chest to bring amazing results.

10 of the Best Gym Workouts for Beginners

30 Minute Total Body Gym Workout
30 Minute Dumbbell HIIT Workout
5 Exercise Barbell Workout
Amazing Chest Workout
Cardio and Strength Back Workout
Cable Crossover Leg Workout
Gym Workout to Tone your Butt and Legs
Four Exercise Total-Body Gym Workout
Upper Body Kettle Bell Workout
Shoulder Gym Workout

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

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Happy Monday, everyone. And welcome to another week here on Tone-and-Tighten.com.

You know – one of the questions that I often get asked here on the site is “I would love to start working out in a gym, but I’m unsure how to use all the machines or what to do with the weights”.

I know this can be an intimidating situation – not knowing what you’re doing and being surrounded by people that do is scary.

Never fear, Tone and Tighten to the rescue.

Today on our “Weekly Workout Plan” I wanted to share with you 10 of my favorite workouts that you can do in the gym.

Eliminate novelty and lack of knowledge and start taking your results to another level the next time you’re in the gym.

Keep reading for the workouts… …

3-Week 5K Training Program

November 2, 2018

Need to train for a 5k? This accelerated 5k training program is designed to take you from a lighter runner to a 5k runner in just 3-weeks. This effective plan will bring great results. Any runner who wants to build their running endurance will benefit from this training program.

3-Week 5K Training Program

Keep reading below for a step-by-step guide.

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You’ve finally done it.

You had the goal for a long time now and you finally decided it was time to make this dream come true.

You just signed up for your first 5K race!

Amid the excitement and anticipation comes the realization that your race is only 3 weeks away and that it’s been a long time since you actually ran 3.1 miles.

Not to worry, I’ve got you covered.

Today I’m sharing with you an accelerated 3-week training program designed to take you from light running to 5K distance in time for your upcoming race.

So let’s get started….

How to get rid of cankles – Best workout to shape calves

October 15, 2018

Looking to get rid of cankles and define your calves? This 20-minute calf workout is designed to tone and tighten your legs. Here’s a killer workout that will help you to feel great and get rid of cankles. You can even do this workout right at home. You’ll get your legs into great shape and really sculpt those calves.

How to Get Rid of Cankles- Best Workout to Shape Calves

Warm up- Jumping Jacks
Single leg heel raises
Plie squat with heel raise
Alternating toe touches on a box/stair
Squat with heel raises

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

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Today’s workout focuses on one of those “problem areas,” referred to as cankles.

Have you always wanted to add more shape to your legs? Ever thought that your legs could look better coming out of those shorts or poking out from under your skirt?

The quickest way to sculpt amazing lower extremities that just beg to be showed off is by focusing on developing muscle tone in your calves.

Today’s “Problem Areas” series post is dedicated to toning and tightening up those calf muscles and helping you shape the best legs of your life.

Get ready for this one; we’re going to work it.

WHAT ARE CANKLES?

Well, what exactly are cankles?

Cankles: a calf that goes directly into an ankle devoid of any shape or form.

The word “cankle” is a slang term combining the words “calf” and “ankle.” People use this term to describe a thicker area of the lower leg where the ankle and calf come together, without much shape or definition.

WHERE DO CANKLES COME FROM?

Cankles come from having a thicker area where the ankle and calf meet without much definition.

Sometimes cankles are caused by swelling and can be diet-related, especially from a diet high in starchy carbohydrates or sugary and salty foods. These foods can sometimes cause you to retain more water and swell in areas such as your legs.

HOW TO GET RID OF CANKLES?

Some great exercises to get rid of cankles are described in this workout below, but it’s not just about exercise.

While this workout is great at focusing on toning and tightening the legs and calves, it’s extremely difficult to “spot treat” your body. When you lose weight, you can’t choose where to slim down. You must actively take part in a healthy diet and regular cardiovascular activity to get rid of cankles.

Need help with these areas? Get T&T’s Cardio Workouts Here. Get T&T’s Healthy Recipes Here.

EATING TIPS TO GET RID OF CANKLES:

Eating a balanced diet is essential for losing weight, which means eating enough protein, healthy fats, and healthier carbohydrates and limiting sugary and salty foods. So load up your plate with veggies, whole grains, and lean protein.

Keep in mind, eating more fiber and protein in a meal will help you to feel full longer so you’ll eat less during the time between meals.

If cankles are caused by swelling and water retention in the legs, it could help to limit high-sodium foods. And again, limiting sugary foods and unhealthy starchy carbohydrate foods (like white bread and pasta) can help too.

Time to start looking for some healthy meal ideas.

Try my Ground Turkey Taco Lettuce Wraps

Or Hawaiian BBQ Chicken Bowls

You can also check out my favorite menu plan. “The 30 Day Healthy Menu Plan” Real recipes for real people. Click to learn more.

EXERCISE TIPS TO GET RID OF CANKLES:

Do this workout regularly to work on that leg definition. Another great way to reduce the appearance of cankles is to get moving by trying to walk more to boost your step count and activity level.

Think of simple exercises that you can do throughout the day to stay active to shape the muscles in your legs. You can even do some of these exercises below while you are doing everyday tasks such as folding laundry, talking on the phone, or watching TV.

So start doing a few calf raises and plie squats while you are brushing your teeth or cooking dinner to shape leaner legs and banish your thick ankles.

Combine these three – diet, exercise, and strength training, and you’re well on your way to the cankle-free, best legs ever that you’ve always dreamed about.

Bonus: One of my all-time favorite cardio-strength exercises is jumping rope. It is such a great workout for the calves, but also kicks on the cardio component as well. You’re strengthening lean muscle while burning fat.

Here are a few of my favorite jump rope recommendations.

Now here’s the best calf workout to get rid of cankles. You can do this right at home. There are 4 exercises and you’ll do each of them 3 times.

Here we go…

The Workout

Warm up

Jumping Jacks

Start with your feet together and your arms relaxed.
Jump and separate your feet while bringing your arms up overhead.
Jump again and return your feet and arms to the starting position.

2 minutes

1. Single Leg Heel Raises

Stand on the edge of a stair or stool.
Bend your knee and lift 1 foot behind you, standing with your weight on the other foot.
Rise up onto your toes and lower back onto your heel.

20 on each leg

2. Plie Squat With Heel Raise

Stand with your legs wide, with toes slightly turned out.
Bend your knees into a squat and lift your right heel so you’re on your toes. Keep your left foot flat on the ground.
Return to standing position and switch sides.

12 reps

3. Alternating Toe Touches on a Box/Stair

Start with the toes of one foot on the edge of a step/stair/box.
Jump foot-to-foot and touch the other foot to the step while bringing the first foot back down.
Alternate toe touches to the step.

60 seconds

4. Squat With Heel Raises

Perform regular air squats without weight, only try to stay on your toes throughout the entire motion.
Stand with feet hip-width distance apart. Elevate your heels and stay on your toes while you squat down by bending at the knees.
When your thighs are parallel to the floor, push back up to the starting position

12 reps

Repeat these four exercises 3 times and then finish with…

Jumping Jacks

Start with your feet together and your arms relaxed.
Jump and separate your feet while bringing your arms up overhead.
Jump again and return your feet and arms to the starting position.

2 minutes

Congratulations, you totally nailed it!

You’re well on your way to eliminating cankles from your life forever.

Looking for more awesome workouts from our “problem areas” series? Get them all right here

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Make it happen,

Jared