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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 29, 2020
Tuesday Sep 29, 2020
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). Post‐exercise cold water immersion attenuates acute anabolic signalling and long‐term adaptations in muscle to strength training. The Journal of physiology, 593(18), 4285-4301.
Leppäluoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., Dugué, B., & Mikkelsson, M. (2008). Effects of long‐term whole‐body cold exposures on plasma concentrations of ACTH, beta‐endorphin, 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.
Leppäluoto, J., Westerlund, T., Huttunen, P., Oksa, J., Smolander, J., Dugué, B., & Mikkelsson, M. (2008). Effects of long‐term whole‐body cold exposures on plasma concentrations of ACTH, beta‐endorphin, cortisol, catecholamines and cytokines in healthy females. Scandinavian Journal of Clinical and Laboratory Investigation, 68(2), 145-153.
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.
Tuesday Sep 15, 2020
Tuesday Sep 15, 2020
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
Tuesday Sep 08, 2020
Tuesday Sep 08, 2020
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 – age
APMHR = 220 – 30 = 190 beats/min
(heart rate reserve) HRR = APMHR – RHR
HRR = 190 – 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!)
Tuesday Sep 01, 2020
Tuesday Sep 01, 2020
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!
Tuesday Aug 25, 2020
Tuesday Aug 25, 2020
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!
Tuesday Aug 11, 2020
Tuesday Aug 11, 2020
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!