How to Use Household Items as Exercise Equipment

Having a lack of training devices should not preclude you from obtaining a productive workout.

If you don’t have access to a gym with a plethora of modern-day equipment and exercise gadgets, you can still accomplish your goals – if you are creative and work hard.

 

You may not have at your disposal the latest state-of-the-art exercise equipment, but that shouldn’t be something that stops you. The key is to be imaginative with what you have and exude maximal intensity.

 

What would you do if you only had these?

 

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Cycling: 4 Ways to Test Your Progress

Gauge where you are with your cycling progress by using one, or all, of these testing methods.

I am fanatical about numbers. I guess that comes with an engineering science background. I find that measuring things helps to keep training focused and gives you an understanding of where you are in your performance or fitness journey. I am a firm believer in the maxim, “What gets measured get done.”

 

There are many ways you can measure your cycling progress and here are a few, ranging from the simple to the more complex.

 

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15 of the best healthy chicken recipes

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15-healthy-chicken-recipe-skinny-food-dinner

Full disclosure – I love chicken! It’s such a great, clean source of protein that’s also super lean without adding a ton of fat or calories. It also doesn’t have the cholesterol and heart health implications that red meat does. That being said we probably eat more chicken in my house than any other meat. We have so many amazing chicken recipes here on T&T, I thought this might be a good opportunity to share them with you! Below you’ll find links to 15 of my favorite chicken recipes on Tone-and-Tighten.com. Hope you’re hungry; hope you love these as much as me and my family do!! 

Click on the links or the graphics below to be taken to the recipe page here on Tone-and-Tighten.com

This one will change your life – trust me!
Healthy Make-Ahead Shredded Chicken
Make Ahead Shredded Chicken from Tone-and-Tighten.com

Greek Yogurt Chicken Salad Sandwiches
Greek Yogurt Chicken Salad Sandwiches on Tone-and-Tighten.com

Grilled Hawaiian Chicken
Grilled Hawaiian Chicken on Tone-and-Tighten.com

Skinny Creamy Chicken Enchiladas
skinny white creamy chicken enchiladas tone tighten

Healthy Chicken Fajita Bake
Healthy Chicken Fajita Bake on Tone-and-Tighten

Monterey Ranch Chicken Club Sandwich
grilled-monterey-ranch-chicken-club-sandwich

Baked Honey Soy Chicken
Baked Honey Soy Chicken Recipe Tone-and-Tighten


Whole Wheat Chicken Alfredo Pizza
whole wheat pita chicken alfredo pizza

Healthy Baked Chicken Nuggets
One of my kids’ favorites!
Baked Chicken Nuggets on Tone-and-Tighten

Skinny Chicken Chili
skinny chicken chili

Grilled Greek Chicken
Grilled Greek Chicken Recipe Tone and Tighten

Slow Cooker Mexican Chicken
slow cooker 3 ingredient mexican chicken

Crock Pot Tex Mex Chicken
Crock Pot Tex Mex Chicken Recipe

10-Minute Chicken Stir Fry
10 Minute Stir-Fry Chicken and Vegetables from Tone and Tighten

Grilled Pineapple Chicken
Grilled Pineapple Chicken Recipe on Tone and Tighten

Fiesta Lime Chickenfiesta-lime-chicken

Looking for great diet advice to help you eat healthier?
Check out our “Beginner’s Guide To Weight Loss” ebook where you can learn about how what you eat is related to how you workout. Tips, advice, workouts, and even a few healthy recipes all included!
Check it out at this link or by clicking on the graphic below
Beginner's Guide To Weight Loss COVER

Make it happen

Jared

http://dietandskinhelp.org/superior-test-x/

Cycling: 4 Ways to Test Your Progress

Gauge where you are with your cycling progress by using one, or all, of these testing methods.

I am fanatical about numbers. I guess that comes with an engineering science background. I find that measuring things helps to keep training focused and gives you an understanding of where you are in your performance or fitness journey. I am a firm believer in the maxim, “What gets measured get done.”

 

There are many ways you can measure your cycling progress and here are a few, ranging from the simple to the more complex.

 

read more

http://dietandskinhelp.org/superior-test-x/

Shape your legs at home with just 4 exercises

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One of the biggest misconceptions I encounter as I write posts for Tone and Tighten is when people think that they need a gym membership or fitness equipment to workout and see real results. While I love weights and feel like they’re an excellent way to progress strength training, the truth is you can get in a killer workout at home using just bodyweight resistance exercises! A lot of it depends on how you perform the exercises. Need an example? Oh good – cuz I’ve got one all dialed up for you! Today we’ll be hitting the legs with a bodyweight Tabata-style HIIT workout. This is a great way to burn a ton of calories and shape some awesome lean muscle definition. It’s going to be pretty brutal, but I think yo

Tabata workouts follow a format of 20 seconds on (maximum effort) followed by 10 seconds off as a rest period. We’ll perform each of the following exercises 20 seconds on/10 seconds off 6 times each (3 minutes per exercise) with a 1-minute break between each exercise. 15 minutes and no weights to sculpt the lower extremities you’ve always dreamed of!
 
Warm up
Before this (or any) workout we need to get the blood circulating a bit.
Perform 2-3 minutes of jogging, going up and down stairs, or even just jumping jacks! Anything to get a little circulation going!
 
The Workout
 
Squats
20 seconds high intensity – 10 seconds rest
Repeated 6 times

 
Speed Skaters
20 seconds high intensity – 10 seconds rest

Repeated 6 times

 
Heel raises (on stair)
20 seconds high intensity – 10 seconds rest

Repeated 6 times

 
Alternating Jump Lunges
20 seconds high intensity – 10 seconds rest

Repeated 6 times

 
Looking for more amazing at-home workouts just like this one? Tone and Tighten has you covered!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
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Looking for something a little more difficult? Our follow-up ebook, the “8-Week Advanced Workout Guide” takes your results to a whole new level! Over 75 workouts to push you harder and yield incredible outcomes! Learn more here!
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Question or comment for Jared? I would love to hear from you! Leave me a comment below or email me at ToneandTightenFitness{at}gmail.com
Make it happen,
Jared
at-home-lower-body-workout-hiit-tabata-tone-tighten

http://dietandskinhelp.org/superior-test-x/

Dark Chocolate Ice Cream With Raspberries on Top: Yes Please!

This recipe is decadent, creamy, and completely dairy-free. I know it seems impossible, but it’s true.

Enjoying a decadent creamy dessert was an idea I had tossed away as unattainable when I first decided to go dairy-free. Many of the dairy-free confections that were passed off as ice cream were more icy than creamy and just couldn’t compare to my old favorite indulgence of a true custard-style ice cream. The smooth mouthfeel that we define as creamy can only be created with fats, so using a base that doesn’t have much fat, like almond milk, will not result in the same experience. 

 

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Motor Control and Movement Patterns: A Must-Read for Athletes

Don’t overlook your movement patterns but instead learn how to keep yourself safe and make gains.

“Movement patterns,” “motor programs,” what does it all mean? In the last couple of years the fitness field has become inundated with these terms. Despite the apparent trendiness of the concept, motor control is an extremely important facet of athletic performance, and it’s a rather involved topic that utilizes pieces of neurology, neuroscience, psychology, and exercise.

 

read more

http://dietandskinhelp.org/superior-test-x/

Dark Chocolate Ice Cream With Raspberries on Top: Yes Please!

This recipe is decadent, creamy, and completely dairy-free. I know it seems impossible, but it’s true.

Enjoying a decadent creamy dessert was an idea I had tossed away as unattainable when I first decided to go dairy-free. Many of the dairy-free confections that were passed off as ice cream were more icy than creamy and just couldn’t compare to my old favorite indulgence of a true custard-style ice cream. The smooth mouthfeel that we define as creamy can only be created with fats, so using a base that doesn’t have much fat, like almond milk, will not result in the same experience. 

 

read more

http://dietandskinhelp.org/superior-test-x/

Motor Control and Movement Patterns: A Must-Read for Athletes

Don’t overlook your movement patterns but instead learn how to keep yourself safe and make gains.

“Movement patterns,” “motor programs,” what does it all mean? In the last couple of years the fitness field has become inundated with these terms. Despite the apparent trendiness of the concept, motor control is an extremely important facet of athletic performance, and it’s a rather involved topic that utilizes pieces of neurology, neuroscience, psychology, and exercise.

 

read more

http://dietandskinhelp.org/superior-test-x/

What’s Your Fitness IQ?

I was reading a recent poll that suggested most Americans are vastly ignorant about health and fitness. The truth is, it really comes as no surprise as marketers are often louder than science. But how does your fitness IQ measure up? Do you have more fitness smarts than the average American?

  1. Questionpietro-boselli-sexy-teacher: About how many calories are in one pound of fat?
    a.) 1,500
    b.) 2,500
    c.) 3,500

    Answer: Though estimates range from 2,800 to 3,800, you’ll commonly that one pound of fat contains about 3,500 calories.

  2. Question: Eggs are a good source of
    a.) vitamin c
    b.) protein
    c.) fiber

    Answer: Eggs contain no fiber and no vitamin c, but do contain about 6 grams of protein each. Depending on your protein needs, that’s probably about 12% of your daily requirement.

  3. What makes you overweight?
    a.) Eating too many calories
    b.) Not exercising

    Answer: Both or either. Weight gain occurs when we consume more calories than we burn, so increasing calorie consumption and/or decreasing calorie expenditure can results in a calorie surplus.

  4. Question: How many grams of sugar are in one teaspoon?
    a.) 4
    b.) 8
    c.) 12

    Answer: Disgusting as it is, one teaspoon of sugar is equivalent to 4 grams. Since a tablespoon of ketchup has 4 grams of sugar, we know that ketchup is approximately 33% sugar. Gross.

  5. Question: What is the daily salt recommendation?
    a.) one teaspoon
    b.) two teaspoons
    c.) three teaspoons

    Answer: Most organizations recommend that we limit daily sodium intake to 1500 – 2300 mg. But those numbers are abstract and hard for most people to understand. These recommendations translate to about a single teaspoon of salt. Considering the processed foods that most people eat, a teaspoon of salt doesn’t go far.

  6. Question: Which food has the most calories?
    a.) One medium baked potato with a teaspoon of butter
    b.) One 16-ounce cup of soda
    c.) 32 pieces of candy corn
    d.) Four ounces of roasted skinless chicken breast

    Answer: With 207 calories, the answer is candy corn.

  7. Question: What is the primary fuel for sport or workout activity?
    a.) Dietary carbohydrates
    b.) Dietary fats
    c.) Protein supplementation
    d.) Dietary vitamins and minerals

    Answer: Your workouts and sports activities are powered by carbohydrates. If you go on a low carb diet, expect to get less bang for your workout buck; you’ll sell your gym results short because you’ll like the energy needed to push yourself. Your body needs carbohydrates. But instead of consuming simple carbohydrates, opt for complex carbs.

So… how did you score? If you answered any of these questions correctly, you know more than the average American. And I’m not making that up… 75% of Americans didn’t know how many calories were in a pound of fat and 65% didn’t know that eggs are a good source of protein. Let me know your score in the comments below.

P.S. And if you’re interested in taking your workout to the next level, download Davey Wavey’s Bootcamp Workout for an exercise and nutrition plan that’s designed to give you real results.

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