Afleveringen
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Do you ever feel like your days start in a flurry from the second your kids wake up and you don't get a chance to catch your breath until they go to sleep again? In this episode, Kelsey talks about practical ways to take back your time as a mom and shares her story about having a toddler while being pregnant and finding âmeâ time, while breastfeeding, working and just balancing life demands overall. Life as a mom can get overwhelming fast, so this episode is dedicating to helping you learn how to control the the controllables in your life as a mom, and letting the day unfold as it may. Here's what you'll learn in this 25 minute show:How to adjust your routine to fit in âme timeâ every day.Using habits you already have to help fit in new ones.3 things you need to fit in each day to take back your time.
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Have you ever wondered about taking supplements during your pregnancy and why certain things are recommended? Do you want to know supplements that are considered safe, and unsafe, according to the most current research? If so, this is the episode for you! Tune in to learn all about safe and unsafe supplements during pregnancy. Some of the supplements we'll cover in today's show are: prenatal vitamins, Choline, Fish Oil, Protein Powder, Soy, Alfalfa, Vitamin A and more! Sources will be provided in the show notes on the Smart Belles Fitness website.
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Zijn er afleveringen die ontbreken?
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Have you ever had pain during pregnancy? Common musculoskeletal pains such as incontinence, pelvic pain, low back pain, and pelvic girdle pain will be covered in today's episode. We'll define all 4 of these terms, and discuss what risk factors contribute to the development of each type of pain. Then, we'll discuss how to reduce the risk of developing these types of pain and what to do if you are currently experiencing it! We're talking all about your pelvic floor, core, back, pelvis and you're bound to learn some new anatomical terms that you didn't know and why they matter to you in this episode!
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This episode is a sequel to episode 13, and talks all about how to measure out space for your home gym, how to decide what equipment to purchase first, essential pieces you should start with and considerations for what to add on in the future. It's full of valuable information on how to continue building your dream home gym, and gives busy moms everything they need to know when planning out their workout space.
Kelsey also sums of the value of creating a dedicated workout space at the end of the episode, and talks about and how every small action you take is a vote for the mom you want to be.
Show notes with all links mentioned will be provided on the updated website coming soon, smartbellesfitness.com
Don't miss this valuable episode on smart belles fitness for mamas!
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If you've ever wanted to build a home gym or wondered if it's really the right decision for you and your family, this episode is made to help you! I'm sharing my story about how my husband and I decided on building a garage gym, and giving you some tips to help you make that decision for yourself. Here's some of what we'll cover today:
-How to determine if a home gym is right for you as a woman trying to conceive, as a pregnant woman, or if you are a mama with kids already at home!
-How to create a space in your home in gym: making a space you actually want to go into and use and how to select the right spot in your house
-Equipment Recommendations: What is worth top dollar and what is not! I've got a list of links below of products I would recommend, but you'll have to listen to the show to fully understand the recommendations and why they are included below!
What is worth top dollar:
Rogue Matt Chan Bar
Ohio Bar
Incline Bench
Resistance Bands (long) & (mini)
Rogue space saving rig
ETE rigs & squat racks
Rogue monster cave
Items you don't need to pay top dollar for:
hex dumbbells
stability ball
bumper plates (ETE)
bumper plates
box
rubber mats (ETE)
rubber mats
kettlebells (ETE)
kettlebells
Space Saving Options:
dumbbells (dial spin):
kettlebells (dial spin):
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Have you ever had someone say âenjoy eating for twoâ when you were pregnant and wonder actually how you should be doing that?
Have you ever wondered how protein impacts a growing baby as well as your own brain function and mood?
Do you want to learn how much protein to eat, which sources are safe during pregnancy, and if you should supplement or not?
If you answered yes to any of these questions, today's podcast is for you!
Here's a few thing's we cover in today's show:
-Why amino acids and the type of protein you eat matter when you're pregnant
How to figure out how much protein you should eat when you're pregnant or postpartum (in grams per kilogram)
10 protein sources to AVOID when you're pregnantlisted here for reference:
1-Raw eggs (salmonella)2-Raw shellfish (salmonella, campylobacter, toxoplasmosis)3-Raw fish (salmonella, campylobacter)4-Unwashed fruits and vegetables (toxoplasmosis, E. coli)5-Raw (unpasteurized) milk (listeria)6-Deli meats (listeria)7-Smoked fish (listeria)8-Pate (listeria)9-Raw/rare meat (salmonella, toxoplasmosis, campylobacter, E. coli)10-Raw milk soft cheese (listeria)
Important protein sources to CONSUME when you're pregnant/postpartum (animal protein vs. plant protein and important caloric considerations to make with each type).
Whey protein powder-concentrate, isolate, and hydrosolate and how to decide which one is right for you.
References will be accessible in the blogpost coming soon on http://www.smartbellesfitness.com
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Have you had another Mom share an AWFUL birth story with you? (Or, maybe you were the one who shared it?) Or, maybe you have had a traumatic birth experience? Does all of the above make you somewhat terrified to have children (or have more of them!?) If you answered yes to any of these questions, today's episode is for you! Today's Episode is #11: Expecting Great Things: My Story of Giving Birth During a Pandemic In this 20 minute episode, you'll learn: -How I prepared for birth (emotionally, mentally and physically) -What actually happened during my birth experience & how I viewed it through a positive lens (even though everything didn't go according to plan!) -What I learned from my preparation, experience, and how you can have a great experience yourself! Listen to the end! It's a good one. Here is a list of items I'd recommend purchasing to make your postpartum experience a lot smoother (these are affiliate links, so I do receive a small commission on purchases you make. I appreciate your support!) Postpartum Essentials! Witch Hazel PadsFrieda Peri Upsidedown BottleNipple CreamVaginal Cooling Spray
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Do you struggle with the overwhelm of trying to plan meals? Do you hate spending hours in the kitchen but also simultaneously struggle to have enough food prepared for your family in a week? If so, this episode is for you!
Kelsey dives into the differences between meal prepping as a mom vs. meal prepping as a married couple, and talks about some tips she has learned as a new mom that have allowed her to be successful making meals for her family of 3!
In Episode 10, you'll learn 3 tips on how to simplify the cooking process to make it more enjoyable, tasty, healthy, and save yourself some time in the process.
Additionally, you'll learn to weight the valuable resources you have: your skills, your time, and your money, in order to make the best decision for your family about what's most important when it comes to cooking.
Press play on this 20 minute episode on your way to work and walk away inspired to get cooking!
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Ever wondered if you can actually retrain your tastebuds? Want to understand the basics or need a refresher on the 3 macronutrients (protein, carbs, fats), what they do, why you need them, and how they can support your health? Curious about nutrient dense vs. nutrient poor food and how it affects your eating behaviors? If you answered yes to any of these questions, this episode is for you! Come join Kelsey as she dives into the answers behind all these questions & gives you a basic framework for understanding the nutrients your body needs so you can fuel yourself well for life.
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Can you remember the last time you were really, really cold? I bet not, because it's the middle of summer. Unless you've voluntarily chosen to jump in the ocean or an ice bath recently, you've probably been staying relatively hot like the rest of us.
Today, we'll dive in & explain evidence-based studies that show why voluntarily (yes, you're choosing to do this!) putting yourself in cold water is going to positively affect your immune function, focus, stress levels, and performance. We'll review some of the current research on the topic, and give you some practical ways of how and when it's best to implement cold water immersion so you can gain all of these amazing benefits. Don't miss this episode!
References:
Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C., Dijkgraaf, M. G., & Frings-Dresen, M. H. (2016). The effect of cold showering on health and work: A randomized controlled trial. PloS one, 11(9), e0161749.
Roberts, L. A., Raastad, T., Markworth, J. F., Figueiredo, V. C., Egner, I. M., Shield, A., ... & Peake, J. M. (2015). Postâexercise cold water immersion attenuates acute anabolic signalling and longâterm adaptations in muscle to strength training. The Journal of physiology, 593(18), 4285-4301.
LeppĂ€luoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., DuguĂ©, B., & Mikkelsson, M. (2008). Effects of longâterm wholeâbody cold exposures on plasma concentrations of ACTH, betaâendorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian Journal of Clinical and Laboratory Investigation, 68(2), 145-153.
Lateef, F. (2010). Post exercise ice water immersion: Is it a form of active recovery?. Journal of Emergencies, Trauma and Shock, 3(3), 302.
LeppĂ€luoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., DuguĂ©, B., & Mikkelsson, M. (2008). Effects of longâterm wholeâbody cold exposures on plasma concentrations of ACTH, betaâendorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian Journal of Clinical and Laboratory Investigation, 68(2), 145-153.
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This episode dives into the research on why you should be including resistance training, aka lifting weights, in your weekly routine (and why the weights need to be heavier than your purse!) In this episode, Kelsey talks about the benefits related to body composition, improved metabolic rate, reduced risk of heart disease, hypertension, increased bone density, the effects on mood & stress, risk of injury, improved performance and more! This episode will be the one to educate, help inform and reduce fear of lifting weights & convince you to start if you aren't already, and you'll definitely learn something new when it comes to the benefits you get from just a few sessions a week!
References:
Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current sports medicine reports, 11(4), 209-216.
Patel, H., Alkhawam, H., Madanieh, R., Shah, N., Kosmas, C. E., & Vittorio, T. J. (2017). Aerobic vs anaerobic exercise training effects on the cardiovascular system. World journal of cardiology, 9(2), 134.
Herring, M. P., Kline, C. E., & O'Connor, P. J. (2015). Effects of exercise on sleep among young women with generalized anxiety disorder. Mental health and physical activity, 9, 59-66.
Broman-Fulks, J. J., Kelso, K., & Zawilinski, L. (2015). Effects of a single bout of aerobic exercise versus resistance training on cognitive vulnerabilities for anxiety disorders. Cognitive Behaviour Therapy, 44, 240-251.
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Every wondered if you should be counting your calories and/or macros? Ever wondered if you have to or felt like you don't want to anymore? In this episode, Kelsey talks about the pro's and con's to calorie and macro counting, how to figure out if it's right for you, and some important considerations to make when you're making your decision. BMR, the 2nd Law of Thermodynamics, and food absorption are discussed along with body image and how to figure out if calorie counting is sending you into a shame spiral. Tune in to learn more!
To find out more, visit her website at kelseyleemiller.com
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Have you ever gone on a bike/run/done a hiIT session and wondered what you're actually training? If your heart rate matters? Are you working hard enough or not hard enough? How long should you go for? How often should you do this? If yes, this episode is for you! On Episode 4 of the Smart Belles Fitness Podcast, we talk about what cardiovascular exercise is, the basics of 3 energy systems you can train when performing cardio, the relationship between duration and intensity, and how you should be training to maximize longevity and hit all 3 of these systems. We discuss the Karvonen formula, how to find your target heart rate, and how to apply that during your training sessions. Be sure to come connect with me on instagram @thekelseylee and find me on my website if you want more specific answers on the right cardio for you. kelseyleemiller.com
The Karvonen Formula with an example can be found below:
(Age predicted max heart rate) APMHR = 220 â age
APMHR = 220 â 30 = 190 beats/min
(heart rate reserve) HRR = APMHR â RHR
HRR = 190 â 70 = 120 beats/min
THR = (HRR x exercise intensity) + RHR
(120 x .85) + 70=172 beats per minute (number you want when you're working!)
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Have a habit you just can't seem to get to stick? You feel like you've tried everything, but it isn't working and you just can't seem to get yourself to do the thing you want do or stop the thing you don't want to do? In today's show, Kelsey digs into some of the behavioral science research and the work of B.J. Fogg to bring you a practical 3 step approach that you can implement to kick a bad habit or start a new one and actually get it to stick. Check out B.J.'s book, Tiny Habits, for more of his awesome behavioral science research!
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Want to know why you should care about what you eat, how you move, and how you manage stress? In this episode, Kelsey dives into some key reasons why your health matters in these 3 big areas, which will be the main categories of the show. Each week the podcast topic discussed will fall into one of these categories. Kelsey shares her personal story of how these 3 areas collided in her own life and the importance of putting the effort into managing each of them and how to do it well. You don't want to miss this!
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Welcome to the very first episode of the Smart Belles Fitness Podcast! Your host, Kelsey Lee Miller, shares part of her story on overcoming fear, getting uncomfortable, embracing the 'sucky' situations and how it impacted her relationship with exercise, eventually leading her to discover the plethora of benefits from regular, systemized strength training for women. Learn more about Kelsey's background here!
