Chelsea Crockett

JESUS | BEAUTY | LIFESTYLE | FASHION

Tag: exercise tips

Flat Abs Do’s and Don’ts

The road to flat abs is not an easy one. Sometimes it can feel like you are getting nowhere yet you are trying so hard! Don’t give up, keep the…

The road to flat abs is not an easy one. Sometimes it can feel like you are getting nowhere yet you are trying so hard! Don’t give up, keep the faith and keep going! Here are 3 things to do daily that get rid of belly bloat and sculpt your core to help you on the road to flat abs this summer.

  1. Workout in the A.M.: Starting the day with an ab workout that targets your core muscles helps kick start your metabolism and tones your tummy for the day to come. If you are planning a day on the beach or something tighter fitting, doing an ab workout in the morning can tighten your ab muscles and act like a corset, helping define your waist.
  2. Eat some breakfast: Eating breakfast is key to flat abs. Your first meal of the day kicks your metabolism into gear and prevents you from making bad morning snack decisions (AKA donuts. Mmmmmm.) Eating dairy or salty fatty foods for breakfast can cause bloating, so avoid them if you want a tight tummy! Also, to shrink your tummy and prevent bloating, eat oatmeal.
  3. Bump up your cardio: All exercise is good exercise, but when it comes to shrinking your tummy, interval workouts are the best! High-intensity workouts burn calories the fastest. Try a treadmill interval workout or a sprinting workout to mix things up.

Say hello to summer with these daily flat ab “do’s”!

XOXO, Chels

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Exercises That Burn More Calories Than Jogging

You may have your weekly exercise routine down to a science, or you may switch it up every day to keep things interesting. For me, variety is key! I love…

You may have your weekly exercise routine down to a science, or you may switch it up every day to keep things interesting. For me, variety is key! I love to jog, but it can get repetitive and mundane if that is all you do. Here are a few exercises to help mix up your routine that burn more calories than a 3-mile jog.

  1. Swimming: I know this option isn’t available to everyone, but if you can find a YMCA or gym with a pool you should take advantage! Swimming is so great for you because the resistance of the water gives you a full-body workout.
  2. Jumping rope: Not only is jumping rope fun, it is also a high-energy activity that burns calories quickly. Turn on some tunes and jump rope to the rhythm of the songs!
  3. Rock climbing: There is bound to be a rock climbing gym around where you live, and if not there are usually walls at your local YMCA or even at most college rec centers! Rock climbing creates spikes of intense exercise followed by short breaks, which means it burns mega calories. It is also a huge confidence boost and gives you a sense of pride when you conquer the wall!

If you are looking to mix up your workout routine, try mixing in a few of these fun activities.

XOXO, Chels

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Tips to Tone Your Back in Time for Prom

If you are wearing a backless dress or a dress with some back showing for prom, then listen up! Today I am going to give you a few exercises to…

If you are wearing a backless dress or a dress with some back showing for prom, then listen up! Today I am going to give you a few exercises to do that will help get your back toned and tight for prom! A lot of times we skip working out our back and shoulders because we want to avoid getting “man shoulders,” but these exercises aren’t meant to make you bulk up, they’re meant to tone! Plus, all you need is two dumbbells in your desired weight. I go for 5 pounders.

  1. Dumbbell shrugs: Grab a dumbbell in each hand and hold them down by your sides. Raise your shoulders as high as possible, meaning shrug them, and then lower them. Do these as many times as you want.
  2. Rocking plank: Get into your normal pushup plank position and then roll forward on your toes so they are pointed and flat on the floor. Then roll back to your starting position. The rocking motion is what tones up your back!
  3. Dumbbell front and side raise: This move works both your arms and your back. Score! Hold your dumbbells in both hands with your palms facing down. Make sure to keep your legs shoulder-width apart and to keep your elbows straight. Raise your arms in front of you, then out to the sides. Repeat until it burns!
  4. Side plank: These are great for sculpting your back as well as your side abs! If you don’t know how to do these, it is super simple. Just lay on your side, then push up on your forearm. Do for 30 seconds, then switch sides.

I can’t wait to see everyone’s prom pictures!

XOXO, Chels

 

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Prom-Ready Arm Workout

Prom is just around the corner…are you ready? Or should I say, are your arms ready? They have been hiding out under sleeves and hoodies all winter and haven’t seen…

Prom is just around the corner…are you ready? Or should I say, are your arms ready? They have been hiding out under sleeves and hoodies all winter and haven’t seen the light of day in a while. Are they ready to be shown off in your prom gown? If you think they could use a little toning, repeat this arm workout during your regular gym time to get them ready to rock!

Repeat 3 times:

20 pushups

15 bicep curls

15 shoulder presses

20 tricep dips

15 hammer curls

10 front raises

I can’t wait to see all of you in your prom dresses! Tag me so I can check out your prom look!

XOXO, Chels

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How Long to Wait to Workout After Eating

What and how you eat during the day can make a huge difference in your workout performance. Fueling your body the wrong way can hinder your performance, but also eating…

What and how you eat during the day can make a huge difference in your workout performance. Fueling your body the wrong way can hinder your performance, but also eating too much before exercise can interfere with your workout goals.

When it comes to eating before exercise, timing is everything. No matter the time of day that you exercise, you need to make sure to plan your workout two to 3 hours after your meal. Too much food before a workout will make you feel sluggish and can lead to stomach aches and
digestion problems. Most experts agree that you should eat a small snack about an hour before you workout to fuel your body, such as a little carbs and a little protein. Even if you workout first thing in the morning, eat a small piece of fruit to fuel your body with the nutrients your workout needs.

Exercising can make you feel energized and healthy, but first you have to fuel your body right!

XOXO, Chels

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20 Minute No Running Cardio Workout

I love working out at the gym, but sometimes you just don’t want to leave your house to get your cardio in. Plus, running on a treadmill or even outside…

I love working out at the gym, but sometimes you just don’t want to leave your house to get your cardio in. Plus, running on a treadmill or even outside can get boring. Here is a great running substitute that you can do from your living room!

  • 1 minute jogging
  • 1 minute mountian climbers
  • 1 minute jump rope
  • 1 minute jumping jacks
  • 1 minute ski jumps
  • 1 minute power skips
  • 1 minute front kicks
  • 1 minute high knees
  • 1 minute squats
  • 1 minute butt kicks

If you don’t know how to some of these moves, google them! This workout is great because it goes by so quick. It never gets boring because every minute the move changes!

XOXO, Chels

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Treadmill Workouts to Tone Your Tush

Running on the treadmill is an awesome way to strengthen your heart and slim down your waist, but it is also a great way to tone your booty! Here are…

Running on the treadmill is an awesome way to strengthen your heart and slim down your waist, but it is also a great way to tone your booty! Here are three simple variations to add to your treadmill routine to tighten your tush.

  1. Hill workouts: The next time you step onto the treadmill, don’t stick to a flat workout, add some hills to the routine. Setting your treadmill to incline keeps your workout interesting and also targets your glute muscles.
  2. Lunges: Adding walking lunges to your treadmill workout is a great way to warm up before a run. Lunges are also key in obtaining a perky backside. Set your treadmill to 2.5 or 3.0 miles per hour and a 15% incline during your lunges.getty_rf_photo_of_woman_on_treadmill
  3. Back it up: Go backwards while your treadmill is inclined! Walking backward strengthens your glutes, calves, and quads.

These treadmill workouts are a great way to perk your booty right up.

XOXO, Chels

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Don’t Do These Things Before Working Out

When I work out, I want to get the most out of it. I am a busy gal, much like all of you, and the little time I have to…

When I work out, I want to get the most out of it. I am a busy gal, much like all of you, and the little time I have to work out has to be maximized! There are a few things that can limit the effectiveness/how much you get out of your workout, and most of them are done even before you start your exercise routine! Here are 4 things to NEVER do before you work out.

  1. Chug a lot of water at once: Drinking a glass of water before a
    workout is no biggie, it can actually help fuel your run or workout routine! But drinking a lot of water before you hit the gym can actually cause you feel really full and prevent you from having a good workout.water-bottle-fluoride-400x400
  2. Stress out: When yourbody is under stress, it releases a hormone that is a “muscle killer.” It tells your body to store fat, and it breaks down your muscle tissue. So, when you are prepping for a workout, try to leave stress at the door.
  3. Drink a cuppa Joe: It goes with the tip above. Caffeine in coffee can lead to higher levels of stress hormones in your body, which we mentioned above is not good. It can also cause dehydration and rapid heartbeat!
  4. Workout hungry: Not good! Food is fuel, and before you burn calories you actually need to intake some! Now, this doesn’t mean have a heavy meal, a banana or a bowl of cereal is always a good pre-workout snack.

If you want to maximize your workout don’t do these 4 things!

XOXO, Chels

 

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Winter Ab-Blasting Workout

The struggle to keep belly fat away during the winter is real. SO REAL. Where I live it is so cold, and sometimes it is too icy or snowy to…

The struggle to keep belly fat away during the winter is real. SO REAL. Where I live it is so cold, and sometimes it is too icy or snowy to leave the house to go to the gym or exercise outside. I am always looking for new and creative ways to get workouts in at home. Here is one of my favorite killer ab workouts!

Do 4 rounds of this:

  • 30 V-ups
  • 60 bicycles
  • 30 weighted sit-ups
  • 60 flutter kicks
  • 30 toe touches
  • 60 mountian climbers
  • ¼ mile run

If you arent sure how to do some of the moves you can look them up! This ab workout will have your tummy muscles burning up a storm. Getting a workout in every day, even If it is just 10 minutes, is so important to get your heart pumpin and muscles moving every day!

 

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How To Get Back Into a Workout Routine

Trust me, I know how it feels to have zero time/motivation to work out. I have just recently started getting back into running and I try to do that as…

Trust me, I know how it feels to have zero time/motivation to work out. I have just recently started getting back into running and I try to do that as many days of the week that I can. It can be easy to talk myself out of going on a run though, and I have been looking for ways to avoid talking myself out if it and ways to stay in my routine. Here are my tips on how to bet back into a fitness routine and stay motivated!

  1. Lay your workout clothes in plain sight: In the morning, lay your workout clothes in a place that you will see them the most so they continually remind you that you need to put them on and hit the trail or go to the gym. You could even pack a gym bag in the morning so that you have it all ready to go after school!b07aeb4fb52774806ebcdfa3d3a3e03c
  2. Take a challenge: Start a “couch to 5k” or “30 day abs” challenge! Having a challenge makes you more likely to stick to it and will make you want to complete it!
  3. Break your workouts up: If you are running, set goals. For instance, look ahead and pick a landmark, tell yourself to keep going until you reach it, and then once you do set another goal. It will distract you and keep you going! If you are working out in the gym, say that you will do 10 or 15 more sit-ups and then you will be done. Simple breakdowns like that make all the difference!
  4. Bring a buddy: Grab a friend that wants to get in shape or a friend that will motivate you and take them on a run or to the gym with you. You will have someone to push you, someone to talk to, and someone to say “hey, get out of bed, let’s go to the gym!”

Getting back into a fitness routine can be rough. Your body takes a while to get used to it, and it is mentally tough too. I know you can do it, you got this!! Keep that winter layer of fluff away! I am going to have to work at it too, so we can work at it together!

XOXO, Chels

 

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What You Need to Know About Running Outside

Running outside is something I really enjoy. The scenery, the crazy amount of calories you can burn, and a super toned lower body are a few great results of running…

Running outside is something I really enjoy. The scenery, the crazy amount of calories you can burn, and a super toned lower body are a few great results of running outside. But, you have to be safe and be aware of the injuries that you could cause when not prepared. Here is how to play it safe and get the most out of your outdoor runs.

  1. Pick a popular route: If you are just starting out, ask friends for their favorite routes, or research popular running trails in your area. You definitely don’t want to get lost! Also, by picking a popular trail, you won’t be alone and there is safety in numbers. I recommend grabbing a friend to run with, just to play it safe.df8f28845831b2802677c1d74f52317b
  2. Start soft and slow: Running on a treadmill is not good for your joints or your muscles, so if you are used to running on a treadmill and you start running outside, it will probably take some time to adjust. Also, if you are a beginner runner in general, start with short distances and slowly work your way up. It is better for your joints to start off slow. Also, surfaces like a running track, grass, or a bike trail are easier on your joints.
  3. Its more complicated than just running: Your running regime shouldn’t just be hitting the trail and then being done. Stretch first, then when you start running start off slow to warm your muscles up, then towards the end of the run slow down to start and cool your muscles off. Then stretch again. This is essential in preventing injuries!

Running outside is way different than running and working about inside, so you have to approach it totally differently. I never thought I would like running, but I gave it a try and now it is a great way to relieve stress and stay healthy!

XOXO, Chels

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How to Boost Your Endurance

Recently I have been looking for ways to improve my endurance, which is how long/far your body can go without tiring. When you are running or lifting weights, having good…

Recently I have been looking for ways to improve my endurance, which is how long/far your body can go without tiring. When you are running or lifting weights, having good endurance is vital because it keeps you going for longer distances and for longer amounts of time and allows you to stop less. Here are a few ways to help you improve your endurance so you can become the best athlete you can be!

  1. Work out outside: When you are running on the treadmill or working out in the gym and you get tired it is easy to just stop. When you are running outside, you have to make it home somehow. If you walk, it takes you twice as long to get home, so you are motivated to keep running in order to make it home faster!images (1)
  2. Exercise with a goal in mind: When you run, have a specific distance in mind. When I am running I keep track of my distance so I can see how close I am to my goal. It is such an awesome feeling when I am at the end of my run and I can see the end in sight. When you are at the gym and you are lifting weights or working out, have a number of exercises or sets in mind. It will motivate you as you check exercises off your list!
  3. Grab a friend: Having a running or workout buddy is always a good idea! They motivate you to actually get up and workout, and they also help you improve your running time and the number of reps you can do by pushing you to run faster and go further!

Now, get up, go workout, and improve your endurance!

XOXO, Chels

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Beach Bod Burpee Challenge

Burpees are probably one of my least favorite exercises on the planet, but they are such a good workout! They work your abs, arms, legs, glutes, just about everything! Usually…

Burpees are probably one of my least favorite exercises on the planet, but they are such a good workout! They work your abs, arms, legs, glutes, just about everything! Usually when I am making up my own workout routine I incorporate burpees into it because not only do they work a lot of muscle groups, they also give you a great cardio workout! Here is a burpee challenge that is sure to have your muscles burnin and your heart pumpin! You are definitely going to feel this the next day ;).

1 Burpee, 9 Squats

2 Burpees, 8 Squats

3 Burpees, 7 Squats

4 Burpees, 6 Squats

5 Burpees, 5 Squats

6 Burpees, 4 Squats

7 Burpees, 3 Squats

8 Burpees, 2 Squats

9 Burpees, 1 Squat

Take a one minute break and then do the whole thing over again, but this time from the bottom up! So, start with 9 Burpees and 1 squat and then go from there. I believe in you, ladies! Go kick some burpee booty!

XOXO, Chels

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Why You Should Walk 30 Minutes a Day

Let’s be honest. Finding time to get to the gym during the week is tough during the summer because there is so much other cool stuff going on. Why go…

Let’s be honest. Finding time to get to the gym during the week is tough during the summer because there is so much other cool stuff going on. Why go to the gym and work out when you could be laying by the pool or boating with friends? If you are like me there is a little voice in the back of your head constantly telling you “go work out, you need to stay healthy, you don’t want to get out of shape!” Working out in the summer is also a pretty hot task. Did you know walking is actually super good for you? You don’t have to go to the gym and lift heavy weights to get a great workout, just tie on some shoes and step out onto your street! Here are the benefits of walking 30 minutes a day.

  1. It alleviates depression and fatigue
  2. Increases attention and decision makingFullSizeRender (90)
  3. Works your arm and shoulder muscles
  4. Strengthens your legs, quads, hips and hamstrings
  5. Improves your fitness
  6. Keeps weight in check
  7. Lowers risk of heart disease, chronic diseases, and improves your blood pressure

See? An easy walk can do your body some serious good. And you can spare 30 minutes a day, I guarantee it!

XOXO, Chels

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How Music Takes Your Workout to the Next Level

Whether you are someone who loves to go to the gym or someone who loves going HOME from the gym, I think we can all agree that there is one…

Whether you are someone who loves to go to the gym or someone who loves going HOME from the gym, I think we can all agree that there is one thing that helps us through our workouts: a killer music playlist. In fact, science has actually proven that working music into your exercise routine makes you work harder! Scientists say that choosing songs that have the same beats per minute (BPM) as your heart rate (it should be around 120-140 BPM) help you stay motivated and increase your endurance! Here are some songs scientifically proven to intensify your workout:

  1. “Eye Of The Tiger” (109 BPM)7af2800a9e9d59dc0e0e3b66ad5e3709
  2. “Beat It” (139 BPM)
  3. “Push It” (130 BPM)
  4. “I Like To Move It” (123 BPM)

It is also good to make sure that the songs have a positive or motivational messages to keep you encouraged. Put these songs on your workout playlist and see if they help take your workout to the next level!

XOXO, Chels

 

 

Source: http://www.scientificamerican.com/article/psychology-workout-music/

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How to Recover From a Workout

Do you ever feel like doing nothing but lay in your bed the day after a workout because you are so tired/sore? We have all been there, and the feeling…

Do you ever feel like doing nothing but lay in your bed the day after a workout because you are so tired/sore? We have all been there, and the feeling can make us not want to ever workout again. As it turns out, taking a few days off of working out is actually good for you and increases your performance! It allows your muscles to heal and strengthen themselves. Here are a few tips on how to recover from a workout so you can get right back to it!

 

1.  Everyone recovers different

If your running buddy is ready to hit the trials for another 5 mile jaunt the next day but you can barely walk, don’t fret! Everyone’s body is different, and we all recover differently and within different time frames.hydrate

 

2. Taking a break is optional

If you are feeling pretty good the day after a tough workout, you don’t have to be a couch potato the next day if you feel tired or sore. The best thing is to get up and get moving a little bit. This could be something as simple as some yoga or swimming. This will increase circulation and move your fibers and tissues so they get hydrated and heal quicker.

3. Food matters

Watch what you eat before and after you work out. Your workout snack can vary depending on the activity you will be doing, but foods that are high in carbs and protein are always a good choice.

4. Sleep is vital

Getting in that 8 hours a night is so important! Exercise can improve sleep quality, and sleep can improve your energy to complete the workouts! It’s a win win.

So next time you hit the gym or the trails hard, follow these simple tips to make sure you recover right and are back at it in no time!

XOXO, Chels

 

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