SMART BELLES FITNESS

EP 17-Taking Back Your Time as a Mom with Littles

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 ‘me’ 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:

1. How to adjust your routine to fit in ‘me time’ every day.
2. Using habits you already have to help fit in new ones.
3. 3 things you need to fit in each day to take back your time.

EP 16-Pregnancy Supplements: What’s Safe, What’s Not

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.

EP 15-Tips for Relieving Back Pain During Pregnancy

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! 

EP 14 How to Build and Organize Your Home Gym: From One Mom to Another

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!

EP 13-Is a Home Gym Right for You? How to Create Space in Your Home for a Gym, Where to Spend Top Dollar and Where to Save Money on Gym Equipment, and more!

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):

 

 

 

 

 

 

 

 

 

 

EP-12 Everything Pregnant and Postpartum Women Need to Know About Protein

Have you ever had someone say ‘enjoy eating for two’ 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 pregnant
listed 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

EP 11-Expecting Great Things: My Story of Giving Birth During a Pandemic

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 Pads

Frieda Peri Upsidedown Bottle

Nipple Cream

Vaginal Cooling Spray

 

 

 

EP 10-How to Save Time in the Kitchen and Feed Your Family All Week Long

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!

 

EP 9-Macronutrients 101, Retraining Your Tastebuds, and Becoming Aware of Your Eating Behaviors

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.

 

08-Everything You Need To Know about High Intensity Training