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Welcome to the Smart Belles Fitness Podcast. This podcast is designed to guide moms through a strong and healthy pregnancy and postpartum phase. It’s our goal to help you strengthen your body and train your mind for a healthy pregnancy, delivery, and life beyond as a mama. On the Smart Belles Fitness Podcast, we believe that women deserve to feel empowered, strong, and educated throughout each phase of creating, carrying, delivering, and raising a baby. Exercise, nutrition, and navigating mom life successfully are vital components to your thriving as a mom. Your actions now will not only affect your ability to have a healthy pregnancy, but allow you to be the healthiest and best version of you for your growing family. This podcast will teach you some of the fundamentals of exercise and nutrition that will help you navigate trimesters 1, 2, and 3 of your pregnancy successfully, as well as talking about navigating the return to exercise and nutrition concerns that arise in the postpartum period (what we call trimester 4). You‘ll learn what types of activity are best for each phase of pregnancy, common misconceptions about what is and is not ok for pregnant women to do physically, eat, and how to manage the overwhelm that comes from navigating pregnancy and motherhood. Nutritionally, you’ll receive the latest evidence-based recommendations for how much and what foods will support you throughout each trimester during and after pregnancy. We will talk about navigating mom life and managing the new stresses that enter our lives when we find out we are pregnant and have littles running around, and tips to find joy and thrive in the midst of them. Grab your cup of reheated coffee and tune in every other Wednesday to listen to Kelsey talk about strength training, food, and managing the mom life stresses and you‘re sure to learn something new!
Episodes
Tuesday Sep 22, 2020
Tuesday Sep 22, 2020
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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