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Monday, September 1, 2014

Top 7 Reasons to Exercise After Pregnancy - So much more than fitting back into skinny jeans!

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I guess I'll start off by saying CONGRATULATIONS! If you're taking an interest in this post I assume it's probably because you've recently welcomed a new addition to your family. All my best to you in a speedy and complete recovery as well as to your little bundle of joy for a healthy and happy start to his/her life!

There are literally countless reasons to workout – from decreased blood pressure and healthier muscles to improved immune system function and improved cognition. But what about postpartum fitness? How important is it that you spend some time working out after having a baby? Today I wanted to share my top seven reasons why you need to be active, fit, and healthy after welcoming a new one into your home.

Sunday, August 31, 2014

Weekly Workout Plan - At Home Strength Training - Fitness Plan

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Hey everyone! And welcome to another amazing week here on Tone-and-Tighten.com! Mondays are always some of my favorite posts. It's the day I get to share with you our "Weekly Workout Plan" - 5 days of workouts to help get you through your week. This is a fantastic way to ramp up your results, get off any plateaus you may be experiencing, and try some awesome new workouts.

This week is dedicated to at-home strength training. 5 workouts designed to help you increase muscle, increase metabolism, and drop some pounds while toning up. This is a great week of at-home exercises that require very little equipment - the most you'll need is a set of dumbbells. Hope you enjoy, and have a fantastic week, everyone!

Saturday, August 30, 2014

How To Use A Smith Machine In The Gym - Smith Machine Workout





The other day my wife came home from the gym frustrated. She had dialed up a killer leg day, but when she got there all the squat racks were taken. She told me she had to come up with some alternates to some of the exercises she had wanted to do and didn't feel like it was necessarily as effective. I asked "were all the Smith machines being used, too?" I felt so bad at her reply - "I don't really know how to use them so I didn't try." Have any of you ever felt this way, too?! Like a lack of knowledge kept you from fulfilling your expectations? Well NO MORE, my friends (at least not with the Smith machine)! Today I want to address two questions: first of all - what is a Smith machine? and second - what are some awesome exercises I can do on it? I figured what better way to do this than to introduce these exercises to you in the form of a killer workout you can try the next time you're in the gym! Here we go!

Friday, August 29, 2014

Total Body Low Impact Beginner Cardio Workout (to do at home)





I have been getting a lot of requests for beginner workouts lately, so I wanted to share this great workout that you can do in the comfort of your own home. It's a great workout to burn calories and get your heart rate up, so let's get going!

(Do you have a request of workouts that you are looking for? Send me an email at toneandtightenfitness@gmail.com)

Thursday, August 28, 2014

The One Dumbbell Workout - 6 amazing exercises you can do with just one dumbbell





Think you need a lot of equipment for a killer workout?

So there I was in the gym the other day - I was looking for some 40 pound dumbbells - and could only find one (ever been there before?!). I remember thinking to myself - "Who only uses one 40-pound dumbbell?!" But then that got me to really thinking - "what kind of workout could I do using only one dumbbell?" Come to find out - I could put together a pretty amazing routine with just this one simple piece of equipment! Of course I couldn't wait to share it with all of you! With no further ado, I give you Tone and Tighten's "One Dumbbell Workout"!!

Wednesday, August 27, 2014

Fitness Motivation - Keep Calm and Lift On Poster - What's Your Passion?

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Sometimes – you just gotta go throw it.


I have always loved to exercise. As long as I can remember I have taken part in some sort of activity – be it soccer, little league, football, golf, mountain biking, etc. I love the "natural high" that comes with these activities and miss this feeling if I haven't done them for a while.

Of all the activities that I participate in regularly, however, weightlifting has always been my go-to. I love throwing around heavy things! I love being sore 1–2 days after a good workout. I love the feeling of getting stronger and improving my time/weight/performance of exercises. Weightlifting has always been a great way for me to relieve stress. It's a great way to start the day. It's a great way to end the day. It's my go-to for taking out frustrations, beating boredom, and even combating the munchies (try doing 20 push-ups instead of reaching for a snack – you either stop reaching for snacks or get really strong!!). I love the feeling when your clothes start to fit a little bit differently and when going to the beach doesn't seem so terrifying. Chances are pretty good that if I'm not at home or at work, you can find me in the weight room. And if you do – come say hi! However, I might hit you up for a spot!

So tell me about you – what is your activity of choice? What's your favorite method of exercise and why? Leave me a comment below – hoping to get some good discussion from the best readers in the world!


Keep reading for some of my favorite inspirational fitness posts!

Tuesday, August 26, 2014

10 minute EMOM workout - Shred it at home with no equipment required!

Weekly highlights, new giveaways, and BONUS workouts!
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What's an EMOM, anyway?!

EMOM is an acronym in used in the workout world for "Every Minute On The Minute" (I know - shouldn't that be EMOTM? It just doesn't roll off the tongue the same!) If you've never done and EMOM workout you have to try it! It's a great way to get in a ton of reps in a short amount of time while constantly pushing yourself to be better. The real beauty of an EMOM comes in the last 2-3 minutes when you're dead tired but still have to do the same # of reps as you did in the first minute. Sounds simple, right? Tell me what you think after the workout...

Monday, August 25, 2014

Chocolate Peanut Butter Banana Protein Smoothie Recipe (Fitness Ridge Copycat Recipe)




As I have mentioned before, I recently spent some time at Fitness Ridge in St. George, UT (you can read about my experience here). At breakfast, they offered a couple of different options and all of them were packed with protein. I love this recipe because it's loaded with protein without using any protein powders, plus it tastes absolutely amazing (pretty much like a milkshake). At only 346 calories and with 19 grams of protein, this will leave you feeling full all morning.

At Fitness Ridge, one of my favorite breakfasts was their Chocolate PB Banana Protein Smoothie. This isn't exactly their recipe (I'm pretty sure that they use PB2 in their recipes, which is a powdered peanut butter, but you can use whatever works best for you). 

Sunday, August 24, 2014

Best dorm room workouts - Weekly Workout Plan - At home bodyweight exercises to get you through the week!

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Hey everyone, and welcome to yet another week here on Tone-and-Tighten.com!! For many here in Utah this marks the first week of a brand new school year! I've actually received quite a few emails from college students asking for some workout advice and how they can fit exercise into an otherwise busy schedule of classes, studying, working, and (most importantly) socializing! Well fear no more, my poor-and-starving-yet-intelligent-and-longing-for-fitness friends! I've got you covered! This week's Weekly Workout Plan is all about a week of dorm-room exercise! Small space? No problem! No equipment? No big deal! All you need is a little time, a little conviction, and a huge desire to beat any college weight gain. We totally got this! Get your workout on... then get to class!!

Saturday, August 23, 2014

Running pyramid workout - Burn an hour's worth of calories in less than 30 minutes!





I almost died... and I COULDN'T WAIT to share it with you!!!

If you've been following T&T for any period of time you know that I'm a huge fan of Pyramid Workouts. I've got them on the site for Total Body, Legs, Abs, and Arms. As I was running the other day, I started doing a few intervals and thought "hey - this could be a really cool pyramid!" So I experimented with it and tried it out. Going up the pyramid was trumped in difficulty only by coming down. When I got to the bottom I was pretty pleased to A) still be breathing and B) have something new and exciting to share with all of you! It's with that lovely intro that I give you Tone and Tighten's "Running Pyramid Workout". Try it out the next time you're out running! Trust me - it's awesome... :)


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