Toned 'n Tuff Personal and Self Defense Training

I provide In Home or Online Personal Training, Nutritional Advice, Self Defense Training and Blogs on Life Experiences.

Operating as usual

Photos from Toned 'n Tuff Personal and Self Defense Training's post 05/05/2020

Due to the stay at home order because of Covid-19, I have been training many of my clients via FaceTime. Although I miss seeing them face to face, it has been an excellent way to keep in contact and provide a productive workout. And, if no equipment is available, there are plenty of bodyweight exercise options. If you are in need of a helper to get or keep you going, this has proven to be an excellent way to provide quality training. Please feel welcome to contact me if you’re interested.

10/05/2018

Perseverance produces Performance! You can see Shelly’s hard work to master 10 pushups as part of her warm up. She started with pushups on her knees and when that was mastered, we started with the “man” pushup. We are working on moving her elbows toward her ribs and keeping her back straight. She will master that too. Shelly works hard every session and she also keeps me entertained and laughing. It’s always a fun hour!! Help me congratulate her on her success!

Photos from Toned 'n Tuff Personal and Self Defense Training's post 08/28/2018

Featuring my client and friend, Sandy. She has worked hard consistently with me twice a week, dialed in her nutrition, and through ups and downs of life she stayed committed. She has lost 40 lbs so far and has gotten so strong. When she first started her max bench press was the bar which is 45 pounds. She now can do multiple sets and reps of 135 pounds. There is so much good to say I can’t do it all in one post. You will see her and her workouts again soon. Love you girl! Sandy Helm Huff

07/20/2018

Featuring Carol R this week. I train her twice a week in her basement. She has gotten stronger, more flexible and her balance has improved. And hold on for this ...she will be 80 years old in a few months. I’m proud to also say, she is my mama!!

07/10/2018

Featuring this beautiful young client of mine. She loves to box and she’s great at it! She’s strong, determined, and a very hard worker. Boy do I have to stay focused holding mitts for her. Could you imagine eating one of her punches or kicks?! Oh - and she’s super fast too! Her combo: Jab/Cross/Elbow/Knee/Groin Kick.

Creating a Positive Mindset | Toned N Tuff 07/03/2018

Hi friends! Continuing with the Peak Performance blog series on my website, here is the link to the next blog:
Creating a Positive Mindset.
Hope you enjoy and holler if you have any questions.
Oh - these blogs are actually written in collaboration with an old friend of mine who is a Strength and Conditioning Coach and Certified Precision Nutrition Coach. I will link his website here when it's ready.
http://tonedntuff.com/posts/creating-a-positive-mindset/

Creating a Positive Mindset | Toned N Tuff Blog, Mental Strength, Workout Creating a Positive Mindset July 3, 2018 Whitney Tegethoff Creating a Positive Mindset By Philip E. Kaiser, June 19 2018 How many times have you decided it is time to lose a few pounds and get in shape? You’ve been down this road before, but something feels different...

Blog | Toned N Tuff 06/11/2018

I have started a blog series on my website that should answers many questions that I often get from clients and friends. I will link them here on FB as they are published so you can read if interested. Please feel welcome to comment on FB or PM me - I always love to hear from folks. Blog 1: Intro to Peak Performance.
http://tonedntuff.com/posts/category/blog/

Blog | Toned N Tuff Blog, Nutrition, Workout Intro to upcoming Peak Performance Blog topics: June 11, 2018 Michele A Intro to upcoming Peak Performance Blog topics: This week I’m going to kick off a new blog series titled “Peak Performance“. Whether your goal is weight loss, recovering from an injury / surgery, w...

09/26/2017

Today's Tuesday's Tip: Three tips on performing the Cable Tricep Pushdown with a V-Bar. Help those arms stay high and tight with this exercise while keeping your back and shoulders happy. (My little Sunny girl trolled by to show her excitement. 😉)

09/19/2017

Today's Tuesday's Tip: Here is a good introduction exercise to the TRX Suspension Trainer. The TRX Row - it's an easy exercise to begin with, but can be progressed to be very difficult. The TRX system requires you to use nearly your entire body for every exercise. The row works your back and biceps, but the rest of your body is working hard to hold you stable.

09/05/2017

Today's Tuesday's Tip: I'm answering a question I received which was - "What exercises can be done for the tricep muscles with dumbbells"? Here are four good options.

08/01/2017

Today's Tuesday's Tip: Keeping your elbow in the proper position to maximize bicep isolation with your Standing Dumbbell Bicep Curl. Which way to the beach...?

07/18/2017

Today's Tuesday's Tip: The good ole Ball Slam! I love to throw and hit things (bags, not people 😉) and I've learned that this is true for many of us. You can get any frustrations out you may have while doing this and you are getting the benefit of a full body/heart elevating exercise.

06/27/2017

Today's Tuesday's Tip: I was asked what my favorite isolation ab exercise is. This is the one I settled on -I call these Straight Ups. They target your lower abs.

06/06/2017

Today's Tuesday's Tip: Back exercises (aka - pulling exercises) are important to help us maintain good posture, healthy shoulders, and overall body strength. Here is an alternative to the seated lat pull down. This is the standing lat pull. It sure feels good to squeeze your back and spread your chest after a day of hard work. Esp if you have a desk type job or use the computer throughout the day.

05/24/2017

Today's Tuesday's Tip (a couple of hours late, 😊): If you are looking for a difficult ab exercise, here's one for you. The Barbell Ab Rollout - it's a hard one, but fun to master. After your core gets strong and you're looking for a challenge, this one is waiting for you.

05/09/2017

Today's Tuesday's Tip: Working your rotational and anti-rotational strength should be a part of everyone's exercises program. We twist in everyday life so we need to train those muscles to do the job well for us. Here is an exercise option for both that you can do at home or the gym.

05/02/2017

Today's Tuesday's Tip: Here is a good way to help increase flexibility and mobility in your shoulders. You can also use this to warm up your shoulders before doing bench presses or arm work.

04/11/2017

Today's Tuesday's Tip: What proper hand position/grip is for the Bench Press. Save your wrists and be stronger when performing the exercise with the proper grip.

03/28/2017

Today's Tuesday's Tip: How to "load your back" to help you do a Plank properly. The Plank is a tough exercise. There are many regressions and progressions, all of which come from strict form. This element is often over looked. It will help you get stronger and save your lower back and shoulders from unnecessary stress.

03/15/2017

Today's Tuesday(ish)'s Tip: How to add another element to your cable/resistance tube Bicep Curls. Let's get more done at one time by hitting the abs too.

03/07/2017

Today's Tuesday's Tip: When doing Step Ups, be mindful of your foot position. It's easy to just get going and not think about your feet. How your feet are placed on the platform will determine what muscles are targeted. Here are two options and their benefits.

03/01/2017

Today's Tuesday's Tip: Continuing this week with strengthening your rotator cuff muscles. Also offering a stretch for you. This tip will show you how to straighten your rotator cuff muscles using your bodyweight then progressing with things you can find around your home. It's not hard to do folks, so please get it in your weekly groove.

02/21/2017

Today's Tuesday's Tip: How to help keep your rotator cuff muscles strong. Keeping them strong can help avoid shoulder impingement which is painful to live with. Keeping those guys strong is really pretty easy.

02/14/2017

Today's Tuesday's Tip: Getting you started on the RDL - Romanian Dead Lift. My favorite posterior chain exercise - that's the muscles on your backside. The hamstrings, glutes and lower back.

01/31/2017

Today's Tuesday's Tip: I'm answering a follower's question on how to target the inside thigh (adductors). Here is a how to perform the Sumo Squat with tips along the way.

Nutrition by the Handful: An Alternative to Counting Calories 01/26/2017

Our body composition is determined by a combination of our exercise and nutrition habits. That's not new news for you, I know. When someone comes to me for help in trying to lose weight, firm or simply to feel better, I can handle the exercise programming to help them with their goals. They always get stronger, more toned, more flexible. They will have better balance, some aches and pains will disappear and they will feel better overall. Most of the time they walk with more confidence and their minds are even more clear. There are many benefits to get on an effective exercise program. But.....unless they do their part with their food intake, a little frustration will nag at them. They most likely won't get to that final, final part of their original goal. But, what's the best way to determine how much of what to eat? Counting calories and tracking macros is one way, but this article outlines an easier way. It will take the stress out of your nutrition plan and is an easy way visualize what to do and what to change when necessary. Enjoy the article and holler at me if you have any questions.
-Whitney

Nutrition by the Handful: An Alternative to Counting Calories As a fitness professional or nutrition coach, you know calories matter. Fundamentally, human body weight is controlled by energy balance-calories in vs. calories out. But having clients meticulously count calories and track macronutrients is not the solution in most cases. That approach is often ted...

01/10/2017
01/03/2017

Today's Tuesday's Tip: How to build a 10 minute body weight circuit. And, why would you want to do that anyway. 😃

12/13/2016

Today's Tuesday's Tip: Why is the simple ab crunch getting such a bad rap?! Here are 5 tips on the common crunch to make sure your technique is spot on and you can benefit from this exercise.

12/06/2016

Today's Tuesday's Tip: Include unstable surfaces in your exercise program. It's great for full body muscle recruitment and teaching your muscles to work together to keep you balanced.

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Videos (show all)

Perseverance produces Performance!  You can see Shelly’s hard work to master 10 pushups as part of her warm up.  She sta...
Featuring Carol R this week. I train her twice a week in her basement. She has gotten stronger, more flexible and her ba...
Featuring this beautiful young client of mine.  She loves to box and she’s great at it!  She’s strong, determined, and a...
Today's Tuesday's Tip:  Three tips on performing the Cable Tricep Pushdown with a V-Bar. Help those arms stay high and t...
Today's Tuesday's Tip:  Here is a good introduction exercise to the TRX Suspension Trainer. The TRX Row - it's an easy e...
Today's Tuesday's Tip: I'm answering a question I received which was - "What exercises can be done for the  tricep muscl...
Today's Tuesday's Tip:  Keeping your elbow in the proper position to maximize bicep isolation with your Standing Dumbbel...
Today's Tuesday's Tip:  The good ole Ball Slam!  I love to throw and hit things (bags, not people 😉) and I've learned th...
Today's Tuesday's Tip:  I was asked what my favorite isolation ab exercise is. This is the one I settled on -I call thes...
Today's Tuesday's Tip:  Back exercises (aka - pulling exercises) are important to help us maintain good posture, healthy...
Today's Tuesday's Tip (a couple of hours late, 😊):  If you are looking for a difficult ab exercise, here's one for you. ...
Today's Tuesday's Tip:  Working your rotational and anti-rotational strength should be a part of everyone's exercises pr...

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