9 episodes

Are you an active, working woman who wants to simplify healthy living and maximize the time you spend training? Are you tired of trying to lose that last 10 lbs and feeling stuck on what try next? Are you longing to feel stronger and more confident? Do you want to know what actually works & what the latest health science research is saying? Welcome to the Smart Belles Fitness podcast with Kelsey Lee Miller, Kinesiology prof, NSCA certified strength and conditioning specialist and personal trainer. Kelsey takes complex, evidence-based health science and breaks it down into bite size pieces that are digestible to understand and apply. She provides practical strategies and encouragement from a Christian perspective as you seek to continually elevate your own health and stay fit for life. Her passion is helping you become more confident lifting various types of ‘bells’, help educate and encourage you to create sustainable, simple systems you can use to stay fit, fuel yourself, and manage your stress.

Learn: www.kelseyleemiller.com

Connect: kelsey@kelseyleemiller.com

Work with me: kelseyleemiller.com/blank-page

SMART BELLES FITNESS Kelsey Lee Miller

    • Health & Fitness
    • 5.0 • 28 Ratings

Are you an active, working woman who wants to simplify healthy living and maximize the time you spend training? Are you tired of trying to lose that last 10 lbs and feeling stuck on what try next? Are you longing to feel stronger and more confident? Do you want to know what actually works & what the latest health science research is saying? Welcome to the Smart Belles Fitness podcast with Kelsey Lee Miller, Kinesiology prof, NSCA certified strength and conditioning specialist and personal trainer. Kelsey takes complex, evidence-based health science and breaks it down into bite size pieces that are digestible to understand and apply. She provides practical strategies and encouragement from a Christian perspective as you seek to continually elevate your own health and stay fit for life. Her passion is helping you become more confident lifting various types of ‘bells’, help educate and encourage you to create sustainable, simple systems you can use to stay fit, fuel yourself, and manage your stress.

Learn: www.kelseyleemiller.com

Connect: kelsey@kelseyleemiller.com

Work with me: kelseyleemiller.com/blank-page

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

    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.

    • 22 min
    08-Everything You Need To Know about High Intensity Training

    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.

    • 16 min
    07-How Cold Water Can Help You Think More Clearly, Decrease Stress, and Improve Mental Resilience

    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, Kelsey is going to 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. She'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:

    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.

    • 20 min
    06-The Case for Resistance Training: Health Benefits You'll Get from Lifting Weights Heavier than Your Purse!

    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.

    • 24 min
    05-Is Calorie Counting and Macro Counting Right for You?

    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

    • 23 min
    EP 4-Cardio Myths Dispelled! Learn How to Maximize your Cardio Sessions!

    EP 4-Cardio Myths Dispelled! Learn How to Maximize your Cardio Sessions!

    Have you ever gone on a bike, run, or done an interval training 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!)

    • 30 min

Customer Reviews

5.0 out of 5
28 Ratings

28 Ratings

Amber Glus ,

Making Health for Women Make Sense

Thank you, Kelsey! This podcast is full of great information, explained in a way I can understand it. Kelsey takes all of the important topics surrounding health today and breaks them down in ways I understand, and prioritizes the real information I need to know. With so much information out there in the health industry, I love knowing this show is my one-stop-shop for the truth in this industry I need to hear.

missmusic27811 ,

Finally... someone who is telling real simple truths of health and exercise!

So refreshing to have someone walk through the scientific truths of being well without gimmicks! Heath can be overwhelming but I love her small digestible applications that really shape your life. I listen to these on my daily walks and really feel like Kelsey is my fitness BFF 😊

Clob007 ,

a woman for the people!

Kelsey is here to empower your life and change the way you move. She cares so deeply for the women she serves through her fitness training and coaching programs. Her expertise is unmatched. I look forward to seeing her continue to grow and share her depth of knowledge on this podcast. Thanks Kelsey!

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