106: HRV and hacking your routine with Stevie Smith MS, RDN, CSSD, CDN

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Hi friends! I’m so excited to have Stevie Smith, a Registered Dietitian who works with InsideTracker, on the show today! This show isn’t sponsored, but you can use my link to get 20% off at InsideTracker here and read about my experience here! I’m so excited to re-test soon and see how my numbers have changed.

HRV and hacking your routine with Stevie Smith


Here’s what we talk about:

– The most common biomarkers that people need to improve through their Inside Tracker results

– How can athletes and those who are more interested in finetuning their nutrition use their results

– What types of recommendations and analysis she provides for athlete clients

– How recommendations differ based on goals (strength, endurance, overall health/longevity)

– HRV (Heart Rate Variability) and what factors affect this

And so.much.more!

Here’s a bit more about Stevie if you’re not familiar with her:

Stevie Smith is an experienced Registered Dietitian, board certified in sports nutrition, with a demonstrated history of working with individuals, groups, and also in clinical settings. In her work with InsideTracker, Stevie helps athletes like Shalane Flanagan use the platform’s analysis of blood biometrics, DNA insights and fitness tracker data to create science-backed recommendations for nutrition and lifestyle interventions and optimize for strength, endurance and longevity. She holds a Bachelor of Science (BS) focused in Dietetics and Nutrition from State University of New York College at Buffalo and Masters of Science (MS) in Applied Nutrition with a sports and fitness concentration from Northeastern University.

You can connect with Stevie on Instagram, read her articles at InsideTracker, and check out her website here. 

Resources from this episode:

Get 20% off at InsideTracker here and get customized recommendations based on your personal biomarkers. If you’re looking to take your health to the next level, this is an amazing tool!

Book recommendations from Stevie:

Run Fast. Cook Fast. Eat slow. I ordered a copy after recording this episode and the recipes look AWESOME.

Rise and Run

Next Level

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Best Babywearing Exercises

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 Sharing 20 of the best babywearing exercises if you’re looking to work out with your baby close by. Check out the full list and form tutorials here!

Hi friends! How are ya? I hope you’re having a great morning so far! I’m off to get some work stuff done (new Fit Team workouts go out next week) and then spend the rest of the day swimming with the crew. I hope you have a wonderful day.

For today’s post, I’m chatting about babywearing! It’s funny because I feel like those days were a LIFETIME ago, but I have so many friends who are currently pregnant or have new babies. (It allows me to soak up some baby snuggles without debating our “two and through” rule.”) When the girls were itty bitty, babywearing saved me. It enabled me to get things done around the house, cook meals, and also enjoy keeping them close and happy at the same time.

As you guys know, babywearing is holding your baby close to you using a carrier. It’s a clever way to go hands-free while you get some chores done, run errands, or even doing some exercises. Working out with a carrier is a great way to get your body moving and burn some calories, and the repetitive movements can also help calm a fussy baby. I still have the “mom sway” all these years later, and I hope it never goes away. 🙂 Today, I’m sharing a roundup of the best babywearing exercises that my friends out there can do without compromising bonding time with your babies.

The 10 Best Babywearing Exercises

(What do you think about my baby model? lolol)

Squat to calf raise

Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, exhale to rise, coming up onto your toes. Lower down, squat and repeat. This exercise will also increase your heart rate.

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How To Create A Home Gym On A Budget

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Sharing tips on how to create a home gym on a budget and what equipment you really need.

Hi friends! Hope you’re enjoying the day so far and that all of my dad friends had a happy Father’s Day!

For this post, I wanted to chat about how to set up a home gym and what equipment you need, especially since many of us are still working out at home, or you might be considering creating a home gym on a budget.

Home gyms are getting even more popular since the pandemic started and there are SO MANY benefits to having your own gym at home. One of my favorite parts is that there’s zero commute time, and if the kids are home, I can just get in a workout while they play or watch a show.

Creating a home gym can be a bit challenging if you have a limited budget (some gym technology and gear is pricey!) but there are ways you can create a home gym that works for your needs without breaking the bank. You can also customize it based on what you like to do and what products you think you really need.

Before I get started, I just want to emphasize the fact that you don’t need fancy or expensive equipment to get in a great workout. All you need to get an awesome workout is a plan, sneakers that fit you, and motivation. Anything else is just a bonus.

How To Create A Home Gym On A Budget:

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Take advantage of what you already have and create a wish list for future items

Create a list or spreadsheet with the items you currently have and prioritize the ones you have your eye on.

Create a budget and estimate expenses

Determine a total spending budget and after doing some searching online, you can estimate how much your total gym set-up will cost.

Invest in multi-tasking tools at first

An example of this is if you’re looking for strength training equipment, find something that you can use for multiple things (like dumbbells) and is versatile, before expanding into different products in the same theme (like barbells, kettlebells, etc.)

Create a dedicated workout space

This can be a full room in your house, a garage, an office corner, whatever you have the room to use. If you don’t have a dedicated space, you could even store your workout items in a closet in a large bin. If space is an issue, focus on the items that don’t take up a ton of room (like resistance bands, jump rope, small Pilates ball, etc.)

Buy secondhand equipment

I usually get lucky on Facebook marketplace, or when you hear about gyms closing or relocating, they’re often looking to sell their equipment (if they didn’t lease it).

Choose equipment you will actually use!

This one seems obvious but don’t purchase anything you won’t be excited to use in your routine. 🙂 A spin bike makes a lovely clothing rack but would be a waste of money.

Here are some of my top home gym essentials!

Home Gym Essentials

Friday Faves

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Hey hey! Happy weekend! What are you up to? I hope that you have the loveliest weekend ahead. It’s supposed to rain here (BLESS IT) and we’re also off on a little staycation. We’ll be riding horses, doing archery (the girls are pumped) and enjoying time by the pool. I’ll be sharing the fun over on IG stories if you want to follow along over there.

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web. I always love hearing about your faves, too, so please shout out something you’re loving in the comments section below.

(Pics from football camp at the University of Arizona! The girls were able to attend as part of Kids of Steele, a local organization that we belong to, and they also got photo ops with Wilbur and Wilma, plus the opportunity to tour the football facilities and meet the football players. It was such a fun event and the kids all loved it!)

Friday Faves

Fashion + beauty:

The new Beautycounter AHA toner is heeeeere! I was lucky to get my hands on an advance product sample and it’s one of my favorite new products. I’m so pumped I can finally spread the word because I’ve been using it now for the past few weeks with amazing results.

Here are some more details about it:

Made with a powerful blend of AHAs, beta hydroxy acid, kombucha, and niacinamide, this hardworking toner exfoliates skin to reveal a glowing complexion. Plus, it’s pore refining, helping to improve and minimize the appearance of pores.

BEST FOR:

Most skin ty

Pink Punch Wing Woman Margarita

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pink punch wing woman margarita

It’s basically summer and we’re feeling alll the poolside cocktail feels!

Make this pink marg of your dreams with NO SUGAR + immunity boosting benefits of the secret ingredient: Wing Woman immunity boost.

Pink Punch Wing Woman Margarita

Ingredients (makes 1)

  • 1oz tequila
  • .5oz fresh squeezed lime juice
  • 1/2 scoop of LSF Wing Woman Immunity Boost
  • Strawberry Hibiscus Nixie (or sparkling water of your choice)
  • Pink Himalayan Salt for rim

Now, Mix Her Up!

  • Pour tequila, lime juice & Wing Woman, into a cocktail shaker
  • Shake it all up with ice
  • Pour into glass with pink Himalayan salt rim
  • Top off with Nixie Strawberry Hibiscus
  • Garnish with lime wheel + hibiscus flower

THE SECRET INGREDIENT: WING WOMAN

TASTES GOOD: Throw her in some water for a quick, sweet berry pomegranate treat, or mix her in a cocktail for Friday night happy hour.

PROTECTING YOU ON DAILY WITH VITAMIN C & D: Wing Woman got your back because vitamin C & D are necessary for development and repair of all body tissues, proper functioning of the immune system and more!

IMPROVES IMMUNE FUNCTION: With echinacea, elderberry and vitamin C, you’ll feel defended from head to toe.

PACKED WITH ANTIOXIDANTS: Tons of adaptogen powders, like spinach leaf, ginseng and goldenseal that’s got all the health benefits you would possibly need.

ALL ABOUT CUTTING OUT THE BS: She’s gluten free, dairy free, sugar free, non GMO and vegan!

THIS MONTH ONLY: Save 35% off your first purchase when you start a new subscription! No code necessary.

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