Created with Sketch.
SMART BELLES FITNESS
22 minutes | Oct 14, 2020
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.
16 minutes | Oct 7, 2020
08-Everything You Need To Know about High Intensity Training
High Intensity Training and High Intensity Interval Training-do you know what the difference is? In this Episode, Kelsey breaks down the pro's and con's of high intensity training, training to failure, how often to train muscle groups per week, and also clarifies the common misconception between high intensity training and high intensity interval training. If you've ever wondered about sets, reps, and how often you should train the various large muscle groups for optimal results, this is the episode to listen to! References: Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low-vs. high-load resistance training: a systematic review and meta-analysis. The Journal of Strength & Conditioning Research, 31(12), 3508-3523.
21 minutes | Sep 29, 2020
07-How Cold Water Can Help You Think More Clearly, Decrease Stress, and Improve Mental Resilience
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.
24 minutes | Sep 23, 2020
06-The Case for Resistance Training: Health Benefits You'll Get from Lifting Weights Heavier than Your Purse!
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.
23 minutes | Sep 16, 2020
05-Is Calorie Counting and Macro Counting Right for You?
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
30 minutes | Sep 9, 2020
EP 4-Cardio Myths Dispelled! Learn How to Maximize your Cardio Sessions!
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!)
19 minutes | Sep 2, 2020
03-How to Kick Bad Habits to the Curb and Start Doing Habits You Know Are Good for You!
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!
17 minutes | Aug 25, 2020
02-The Meat of the Mission
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!
13 minutes | Aug 11, 2020
EP 1-Intro to the Smart Belles Fitness Podcast
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!
Terms of Service
Do Not Sell My Personal Information
© Stitcher 2021