Chelsea Smithback Fitness

All smiles all day 🥰

Holiday Party with these lovelies! 💚💗💚💗💚💗

Getting in a proper warm up is key before any workouts. Dynamic stretching is recommended before workouts.Active-isolating and dynamic stretching are recommended for clients with no postural/muscle imbalance before a workout. Dynamic stretching means going through a specific movement to target specific muscles. Active stretching can be held for 1-2 seconds and done for 5-10 reps.
One review found that a warm-up to minimize impairments and enhance performance should include a submaximal intensity aerobic activity then a dynamic stretching with sport-specific dynamic activities.

Holiday Party 💚💚💚

It’s Fall/almost winter, and I’ve been making these easy healthy, yummy pumpkin brownies. Tastes like a gooey, dense, chocolatey brownie….with all the nutrients and healthy goodies!

2 medium sweet potaotes
1 can pumpkin
4 scoops orgain protein powder
1/4 c maple syrup
1/2 c cocoa powder
1/4 c butter
1/2 tsp xanthan gum
1 tsp coffee powder
1/4 c coconut flour
1/2 c chocolate chips

Combine all the dry ingredients together
Combine all the wet ingredients together (I like to melt the butter and maple syrup together to make it easier to mix in)
Mix all dry and wet ingredients together and put in a pre-greased pan
Bake at 350 for roughly 15 minutes until brownie like consistency

Thanksgiving Surf 🤍Thankful for the waves 💙Thankful for San Diego 🤍 Thankful for all my high vibe friends

One of my favorite gratitude days! It almost feels like a personal holiday💗💗💗

New website! Link in my bio 🤗

Fun fact. My grandpa won the 1952 olympic gold medal for basketball, and the NCAA championships that same year.🥇 What.a.stud!! Everytime i go back to Kansas we get the chance to watch KU basketball and it’s always humbling to see his medal. Imma live vicariously through him!

Who else does yoga??
The benefits of yoga are numersous! I for one have always left a yoga practice feeling so refreshed, revived and ready for what's next. Read on for some of the many benefits.
Studies show that yoga can help ease stress and lower your levels of the stress hormone
cortisol.
Practicing yoga can lead to a decrease in symptoms of anxiety.
Yoga may reduce inflammation by reducing inflammatory markers in the body and help prevent pro-inflammatory diseases.
yoga alone or in combination with a healthy lifestyle, yoga may help decrease risk factors
for heart disease. One study followed 113 patients with heart disease and lifestyle changes including dietary changes, stress management and yoga for 1 year and found that participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients.
In one study, 135 seniors did either six months of yoga, walking or were in a control group. Practicing yoga significantly improved quality of life, mood and fatigue, compared to the other groups.
Yoga may help combat depression and this may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, a neurotransmitter associated with depression.
Yoga has been shown to help with many various types of chronic pain conditions.
Yoga can help improve sleep quality, and although the mechanism isn't clear, yoga has been shown to increase the secretion of melatonin, the hormone that helps regulate sleep.
Yoga can improve flexibility and balance.
Yoga focuses a lot of mindfullness and reserachers started looking at a correlation with eating habits and found that yoga was associated with a decrease in episodes of binge eating, an increase in physical activity and a small weight loss.
Another study found that after 12 weeks of practice, 173 participants had improvements in endurance, strength and flexibility.
So many benefits :) My favorite place for yoga is outside with a view or in a hot yoga class :)

I am in love with this granola recipe. I've put it on top of yogurt, as a cereal, but honestly mostly just eating it plain, it's so good!

2 C Oats
1/4 C chopped nuts (I used walnuts)
1/2 C Flax
1/8 C Chia Seeds
2/3 C Vanilla Protein Powder
sprinkle of cinnamon
4 Tbsp Almond Butter
1/4 C Coconut Oil
3 Tbsp Honey

Mix all the dry ingredients in a bowl. Mix the liquid ingredients in a seperate bowl (I liked to heat it up in the microwave first, so that it mixes better with the dry when i mixed them together)
Combine all together and place on a baking sheet (parchment paper or foil is recommended)
Press down so that it comes out in clumps.
Bake at 400 until golden brown; about 15-20 minutes
Let cool completely, so that it clumps together better.
Enjoy!

Filled with protein, complex carbohydrates, omega-3's, and low in sugar!
Flax: Many nutrients, omega-3, fiber, lignans, help keep you full longer, may improve cholesterol and lower Blood pressure. Part of seed cycling for regularing menstrual cycles.
Chia seeds: Nutrients, antioxidants, fiber, aids in weight loss, omega-3, high in bone health nutrients, may help reduce blood sugar levels, may reduce inflammation.
cinnamon: Helps to lower blood sugar, may help in neurodegenerative diseases, inflammation and some cancers (mostly test-tube studies)
honey: vitamins and minerals, cough suppressant

*Not medical advice.

I am so incredibly proud of for starting a naturopathic medical clinic 💚💚 These are some of the hardest working, talented, smart about-to-be doctors i have had the honor or being classmates with and i‘m so excited for what is to come!

Exciting news! I am now a certified nutritionist! I passed my exam and am excited to spread healthy nutrition tips, yummy recipes, how foods affect us, what we can do for specific goals and so much more! What nutrition topics do you guys want to learn more about?

It‘s vacation mode 💙😊💙😊💙😊

Trying to get a cute pre-finals study pic and the boys keep making you laugh.

Summer reminder to get out, bask in the sun (with sunscreen), do what makes you happy and enjoy the little things in life! (Like a good surf day 😊)

Beach Volleyball days 💙 what is your favorite outdoor activity?

It’s getting HOT! One of my favorite summer cool down’s is iced ginger tea with lemon. Hydrating, cooling, refreshing and tasty! Simply boil a peeled and cut ginger in water, remove the ginger, and add lemon and ice. I like to add liquid stevia to sweeten. Try it out and let me know how you like it!

I wanted to create a moisturizer that is clean, helps with anti-aging, and perfectly moisturizing for my skin. After researching, this aloe-jojoba facial moisturizer includes fresh aloe vera, jojoba oil, tea tree oil and almond oil.
The first ingredient is aloe vera gel that i got from my aloe vera plant.
• Aloe vera can help with burns and sunburns.
• It can help heal wounds and minimize scarring by boosting collagen.
• It's great for dry skin and can help alleviate seborrheic dermatitis and psoriasis.
• It has anti-inflammatory effects that may help with acne

The second ingredient is Jojoba oil. I love using oils on my face, since it makes my skin feel glowy and deeply moisturized.
• Jojoba moisturizes by sealing your skin with a protective barrier.
• It's anti-bacterial and antifungal.
• It contains vitamin E, that can help with oxidative stress that is caused by pollutants and toxins. Oxidative stress has been linked to fine lines and wrinkles.
• One study showed that antioxidants applied to the skin helps to improve collagen synthesis (which decreases as we age.)
• It's noncomedogenic (won't clog your pores.) Jojoba oil is so similar to our own natural sebum that our body will think it's moisturized enough and won’t produce as much of our own sebum, which can lead to fewer breakouts.
Due to it's anti-inflammatory, healing, moisturizing and anti-microbial properties, one study showed jojoba to be beneficial for keeping acne away.
• It may help to speed up wound healing, which may be beneficial in acne and scarring.

The third ingredient is tee tree oil. This has been a go-to for me for breakouts for years.
• Tee tree oil is very popular for treating acne due to it's anti-inflammatory and antimicrobial properties.
• It can help soothe dry skin, is anti-inflammatory, anti-septic and anti-bacterial.

The fourth ingredient was almond oil
• Almond oil can reduce puffiness and under-eye circles, as well as it includes retinol, Vitamin E, and vitamin K.
• It can improve complexion and skin tone, treat dry skin conditions, help appearance of acne, help to reverse sun damage, reduce scarring and appearance of stretch marks.

Happy Naturopathic Medicine Week! What would you like to know more about naturopathic medicine? .

Muscle Knots (also known as "myofascial trigger points") are taut, ropey bans of the muscle (facia). The pain can be local or referred. There are
different types of trigger points; active (that are tender and painful when
touched), latent (do not cause pain when touched and can be dormant for years
and become active under stress or trauma), as well as secondary trigger points, that become active when you stress another muscle and satellite myofascial points that become painful because it's located near another trigger point.
Muscle knots can be acute or chronic and cause intense local or referred pain.
The presence of multiple myofascial trigger points is called Myofascial Pain Syndrome.
The exact pathogenesis is currently not clear, but hypotheses include; injury
or repetitive use causes excessive release of calcium from sarcoplasmic
reticulum, which produces contraction of focal sarcomeric units, causing a
knot. Another hypothesis is increases acetycholine release from muscle cell end
plates.
Myofascial trigger points mostly come from muscle overuse, muscle trauma or psychological stress, but can also be from poor posture, nutritional deficiencies, fatigue, hormonal changes, obesity, smoking, other pain/inflammatory conditions.

Some common home treatments include; massage therapy, gua sha massage, stretching, foam rolling, heat packs, ice packs, yoga, personal massager or vibrating device (such as a theragun), maintaining proper posture, exercising, medications, dry needling, acupuncture, trigger point injections, ultrasound therapy, spray and stretch therapy.

Proper posture, stretching pre and post workout and throughout the day (especially if sitting and working on a computer all day) can go a long way!

**This is not medical advice, and muscle pain can be due to other conditions, any concerns you have should be brought up with your healthcare provider.
Studies in the comments :) @ San Diego, California

A perfect trip 💙

Short and Sweet Hike and i was in love with the views @ Crouching Lion Hike

🌺🌊🏄‍♀️ Thank you ! @ Diamond Head

So grateful to have been able to borrow a board from a friend and surf back in HI 🌺🤗🌺

All Smiles at the top :)