Make Fit Simple

Latest Episodes:

164. Muscle Activation: Tips for Firing Your Glutes Dec 20, 2023

Show notes

Muscle activation is crucial for enhancing strength, muscle growth, and overall functional gains. Today Andrea focuses particularly on the challenge many face when activating the glutes during exercises like squats. Through practical tips and insights, she guides listeners in improving their mind-body connection to ensure effective muscle activation, emphasizing the importance of patience in this transformative process. Tune in to discover how mastering muscle activation can lead to transformative changes in strength and physique.
GET ON THE WAITLIST FOR ANDREA'S NEW APP
https://www.deliciouslyfitnhealthy.com/app-wait

In this episode, you'll be able to:

Understand the significance of muscle activation for strength, muscle definition, and functionality.
Learn practical tips for improving glute activation during exercises.
Explore the mind-body connection and its role in effective muscle activation.
Discover the impact of injuries on muscle activation and how to address them.
Implement techniques such as bilateral work and slow weight progression for optimal results.
Gain insights into the role of massage, touch, and joint mobility in muscle activation.
Receive guidance on checking and correcting form for better muscle engagement.

Key Topics:

Introduction to Muscle Activation: [00:00:00]
Importance of Mind-Body Connection: [00:03:00]
Ways to Focus on Muscle Activation: [00:05:00]
Tips for Bilateral Work: [00:07:00]
The Role of Injury Awareness: [00:11:00]
Slowly Loading the Muscle: [00:13:00]
Gentle Massage and Touch Techniques: [00:15:00]
Unjamming Joints for Better Activation: [00:18:00]
Form Check: [00:22:00]
The Power of Patience: [00:25:00]

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Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
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NEW! Leave a question for Andrea HERE on SpeakPipe!

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions

163. Sharing Our Favorite Fitness Gift Ideas with Paul Allen Dec 13, 2023

Show notes

Are you tired of giving the same old fitness gifts? Prepare to be gifted with ideas by this unexpected surprise episode where Andrea invites her partner-in-crime, Paul Allen to share ideas in holidays gifts for the fitness enthusiast in your life. Both Andrea and Paul share unique and practical gifts that will leave your shopping woes behind. This is the husband/wife duo episode you didn't know you needed! Leave it to Andrea and Paul to lean into a wide variety in value and deals, and of course they've got discount codes!
And speaking of gifts... gift yourself with Andrea's new fitness app and get on the waitlist TODAY! https://www.deliciouslyfitnhealthy.com/app-wait
Gift Links and Discount Codes
Bands: 10% off code: Simple https://www.deliciouslyfitnhealthy.com/bands
Flux Shoes: 10% off code: DFH10
https://fluxfootwear.com/products/flux-adapt?variant=42473209069801
Leg weights: 20% off
https://eltorotraining.com/ (https://eltorotraining.com/
Wrist wraps in workout gear plus more of my favorite fitness gear:
https://www.amazon.com/shop/dfh.training.pics
Jayflex: Hyberbell up to 40% off site wide right now:
https://www.jayflexfitness.com/pages/hyperbell-bar
Garmin watch suggestions:
Garmin Fenix 7 Pro Solar
Garmin Instinct 2
Paul’s favorite fitness clothing :
Ten thousand Gear Clothing:
https://www.tenthousand.cc/ (https://www.tenthousand.cc/
Melin hats:
https://melin.com
TOLOCO Massage Gun:
https://a.co/d/5iuNZRu
Make it Simple is sponsored by Athletic Greens
Visit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.

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162. 4 Tips for Improving Strength and Longevity Dec 06, 2023

Show notes

Andrea delves into the often-overlooked topic of longevity. She emphasizes the importance of preparing for a healthier, more fulfilling life by focusing on key factors that contribute to increased lifespan. Andrea shares insights and tips on improving grip strength, eccentric strength, VO2 max, and mobility to enhance overall well-being and promote longevity. Are you seeking a healthier, more active, and fulfilling life? Join us today to learn the important factors that can improve your longevity.

GET ON THE WAITLIST FOR ANDREA'S NEW APP
https://www.deliciouslyfitnhealthy.com/app-wait
Resources
Outlive: The Science and Art of Longevity
https://www.amazon.com/dp/0593236599?ref_=cm_sw_r_apin_dp_A32YG9NSEG0BB741M7E1&language=en-US
In this episode, you'll be able to

Understand the concept of longevity and highlights the significance of preparation for a healthier life in the future.
Learn why grip strength is important for mobility and longevity
Discover the connection between VO2 max and cardiovascular health
Grasp the concept about the importance of mobility and its crucial roles in overall health and longevity.

Key Moments in the episode are
00:00:00 Introduction to Longevity
00:05:00 Importance of Grip Strength
00:07:00Tips for Improving Grip Strength
00:11:00 Significance of Eccentric Strength
00:13:00 Exercises for Eccentric Strength
00:18:00 VO2 Max and Cardiovascular Health
00:19:00 Improving VO2 Max
00:23:00 Stability and Mobility
00:27:00 Tips for Enhancing Mobility

Make it Simple is sponsored by Cozy Earth
Visit www.cozyearth.com to get 40% off using code SIMPLE40

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NEW! Leave a question for Andrea HERE on SpeakPipe!

161. Q&A on the Deep Core Nov 29, 2023

Show notes

Andrea gathered questions from her Instagram followers, specifically about improving the core, dealing with issues like back pain, leakage, and difficulty feeling the muscles. The episode aims to provide empowering answers to these questions and offers insights for everyone, regardless of when they had their last baby. Andrea provides valuable insights and actionable tips for listeners to enhance their core health, emphasizing the importance of proper breathing, posture, and gradual return to exercise, especially after pregnancy. Tune in to empower yourself with knowledge about improving and maintaining a strong and healthy core.

GET ON THE WAITLIST FOR ANDREA'S NEW APP
https://www.deliciouslyfitnhealthy.com/app-wait
In this episode you'll be able to:

Hear insightful answers to common questions about core struggles.
Learn tips and guidance on improving core strength and addressing issues like back pain and leakage.
Understand the connection between pelvic floor health and core strength.
Discover the importance of proper breathing techniques in core engagement.
Fully comprehend the impact of diastasis recti and how to address it.

Key Moments in this episode are:
00:00:00 Introduction to the Q&A session on core struggles.
00:02:00 Exploring questions about the core and its improvement.
00:06:00 Addressing questions about leakage and its connection to diastasis recti. 00:11:00 Debunking the myth: Is it too late to improve your core?
00:14:00 Understanding the challenges of seeing changes in the core and advice for improvement.
00:20:00 Can diastasis recti be prevented during pregnancy?
00:24:00 Improving the core while nursing and the impact of hormones.
00:26:00 How to tell if you're doing breathing exercises correctly.

Make it Simple is sponsored by Athletic Greens
Visit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.

Join my newsletter! https://www.deliciouslyfitnhealthy.com/emls

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

160. My Best Tips for Managing Food During the Holidays Nov 22, 2023

Show notes

The holidays are here again and Andrea tackles the ubiquitous challenge of managing food during the season of meals and social gatherings. Returning to a previously aired episode, she shares valuable insights and a refreshing perspective on how to navigate the often-stressful landscape of holiday dining. From embracing mindful eating to addressing food shaming, Andrea provides practical advice on fostering a positive relationship with food during this festive time. With a focus on moderation and balance, she empowers listeners to enjoy the holidays without compromising their health and fitness goals. Join Andrea for an episode filled with wisdom, practical tips, and a reminder that it's possible to savor the season while staying on track with your well-being.
GET ON THE WAITLIST FOR ANDREA'S NEW APP
https://www.deliciouslyfitnhealthy.com/app-wait
In this episode, you will be able to:

Discover practical tips for managing food during the holiday season and avoid the stress of overindulgence.
Learn the art of mindful eating and make conscious food choices to nourish your body and soul during the holidays.
Break free from food shame and guilt with strategies that will empower you to enjoy the festive season without negativity.
Understand the importance of protein intake and how it can help you stay energized and satisfied during the holidays.
Embrace moderation as a realistic and enjoyable approach to food, allowing you to savor the holiday season without going overboard

The key moments in this episode are:
00:00:00 - Introduction
00:02:51 - Tip 1: Choose What You Desire
00:06:00 - Tip 2: Don't Eat Out of Hunger
00:07:28 - Tip 3: Avoid Food Shaming
00:09:40 - How to Respond to Food Shaming
00:13:16 - Avoiding Food Shame
00:14:19 - Shifting the Conversation
00:15:33 - Don't Linger in Shame
00:17:17 - Don't Skip Your Protein
00:21:02 - Moderation and Success

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@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

159. Hormone Series Topic 1: High Estrogen Nov 15, 2023

Show notes

Join Andrea for her first episode of the long-awaited hormone series. Andrea delves into the intricacies of estrogen, focusing on estrogen dominance. Covering the basics of estrogen's functions, its varied forms, and its sources in the body, Andrea explores the impact of high estrogen levels on mental, physical, and reproductive health. She provides valuable insights into identifying signs of estrogen dominance, associated conditions, and offers practical tips for lifestyle changes, nutrient considerations, and supplements to restore hormonal balance. Listeners gain a comprehensive understanding of estrogen and actionable steps to address potential imbalances.
In this episode, you will be able to

Discover how high estrogen levels can affect your body and overall health.
Explore the important role estrogen plays in your reproductive health and fertility.
Uncover the surprising non-reproductive functions of estrogen and how they impact your well-being.
Learn to recognize the signs and symptoms of high estrogen levels and take control of your health.
Gain valuable insights on managing estrogen levels specifically in PCOS to find relief from your symptoms.

The key moments in this episode are
00:00:00 - Introduction to Estrogen
00:03:17 - Hormone Series
00:05:17 - Forms and Functions of Estrogen
00:09:18 - Benefits of Estrogen
00:10:34 - Signs of High Estrogen
00:14:04 - Understanding PCOS and its Impact on Hormones
00:15:00 - Taking Control of Your Hormones
00:15:36 - Managing Estrogen Levels with Diet and Lifestyle Changes
00:21:23 - The Role of Exercise and Environmental Toxins
00:28:02 - Importance of Nutrients and Fiber in Balancing Estrogen Levels
00:28:34 - Supplementations for Elevated Estrogen Levels
00:29:50 - Dosage and Side Effects of Supplements
00:30:45 - Seeking Information on Other Hormones
00:31:49 - Conclusion and Encouragement
Use code AndreaDFH for 10% of Just Ingredients
Andrea's favorite Dry Shampoo click HERE
https://justingredients.us/collections/all

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Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

158. How Ankles and Feet Affect the Whole Body With Dr. Leada Malek Nov 08, 2023

Show notes

Andrea welcomes Dr. Leada Malek, a Doctor of Physical Therapy and board-certified sports clinical specialist to discuss all things feet and ankles, a topic often overlooked in fitness. With extensive experience working with athletes at all levels, including professionals in sports and dance, Dr. Malek understands the complexities of the human body and power of movement as medicine. Andrea and Dr. Malek discuss the key tips and exercises that will help you achieve greater mobility and alleviate any foot and ankle issues you may be experiencing.
Follow Dr. Malek
www.drmalekpt.com, instagram/tiktok/pinterest/facebook @drmalekpt
Resources
The Science of Stretch
https://www.amazon.com/dp/0744084474?ref_=cm_sw_r_mwn_dp_REP1G7WM7X8QRHYTK7CY&language=en_US
GET ON THE WAITLIST FOR ANDREA'S NEW APP
https://www.deliciouslyfitnhealthy.com/app-wait
The key moments in this episode are:
00:00:00 - Introduction
00:01:30 - Importance of Ankle and Foot Health
00:02:30 - Dr. Leada Malik's Expertise
00:03:35 - App Launch and Expertise
00:06:31 - Drink AG1
00:13:13 - Signs of Poor Ankle Mobility and Weakness in Feet
00:15:29 - Identifying the Weakest Link in Balance
00:17:16 - Signs of Weakness in Ankle and Feet during Movement
00:19:56 - Importance of the Big Toe in Foot Strength
00:27:04 - Importance of Range of Motion and Strength in Ankles and Knees
00:28:44 - Bent Knee Calf Stretch and Toe Mobility
00:30:44 - Effect of Static Stretching and Dynamic Warm-up
00:33:46 - Understanding the Foot as a Pulley System
00:42:01 - Stretching the Foot
00:44:02 - Intrinsic Foot Muscles
00:44:34 - The Science of Stretch
00:46:04 - Underrated Strength Exercises
00:53:49 - Strengthening and Mobility for Ankles and Feet
00:54:07 - No Issue Dooms You
00:54:29 - Empowerment and Hope
00:54:56 - Personal Experience and Openness
00:55:23 - Encouragement and Self-Reflection
Make it Simple is sponsored by Athletic Greens
Visit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.

Join my newsletter! https://www.deliciouslyfitnhealthy.com/emls

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

157. Unleash Your Potential with a New Mindset for Goal Setting Nov 01, 2023

Show notes

As Andrea Allen takes us on a journey through her own experiences and the lessons she learned, she stumbles upon an important truths that changed her perspective in achieving goals. In the midst of her basketball journey, she discovers a powerful truth that turns her understanding of success upside down. Andrea shares tiny steps, small and achievable adjustments, and how to find joy in the journey towards achieving your goals, as well as defying setbacks and embracing self-improvement along the way.
GET ON THE WAITLIST FOR ANDREA'S NEW APP
https://www.deliciouslyfitnhealthy.com/app-wait
In this episode, you will be able to:

Unlock the power of goal setting and overcome negativity to reach new heights of success.
Harness your strengths and embrace growth as you embark on a journey of self-improvement.
Discover the incredible impact of positive support and encouragement as you work towards your goals.
Make small adjustments along the way for steady progress and avoid feeling overwhelmed by big changes.
Find joy in every step of your journey, realizing that happiness is not just at the end goal, but in the process itself.

The key moments in this episode are:
00:00:00 - Introduction
00:01:20 - Recommendation for Fitness Goals
00:03:12 - Review and Mindset in Coaching
00:05:25 - Focus on Strengths
00:08:58 - Don't Let Weaknesses Hold You Back
00:14:14 - Making Tiny Adjustments
00:15:52 - The Power of Tiny Tweaks
00:17:08 - The Importance of Outsiders
00:18:40 - Embracing Imperfection
00:21:45 - You're Doing Better Than You Think

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@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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NEW! Leave a question for Andrea HERE on SpeakPipe!

156. How to Set and Reach Your Goals Without Negativity with Amanda Hilton Oct 25, 2023

Show notes

If you're feeling frustrated and stuck because your goals seem out of reach, despite putting in hours of effort and hard work, then you are not alone! Andrea welcomes Amanda Hilton, a Personal Growth Facilitator and Psychology Specialist teaching practical strategies for sustainable personal development. Amanda explores the intersections between empirical research and holistic well-being to extract practical solutions for living a happier life. In this episode Andrea and Amanda discuss strategies for success and highlights the importance of self-management and taking small steps.
GET ON THE WAITLIST FOR ANDREA'S NEW APP
https://www.deliciouslyfitnhealthy.com/app-wait
Follow Amanda
@amandasimplywell
https://www.thesimplywell.com/links
The key moments in this episode are:

00:00:00 - Introduction
00:00:51 - Amanda's Background and Interest in Psychology
00:02:11 - Amanda's Approach to Psychology and Wellness
00:02:58 - Announcement of Andrea's App
00:04:31 - Importance of Reviews and Feedback
00:15:36 - Setting Realistic Goals
00:17:19 - Genuine Limitations vs Limiting Beliefs
00:19:31 - Working with Limiting Beliefs
00:22:07 - Overcoming Limitations
00:24:41 - Self-Discipline vs Self-Management
00:31:25 - The Importance of a Get Back on Track Routine
00:32:47 - Self-Management: Mental Readiness, Delaying Gratification, and Developing Systems
00:34:30 - Keeping Goals Manageable and Avoiding Guilt and Shame
00:36:12 - Embracing Imperfection and Reflecting on Progress
00:37:23 - The Value of Weekly Reflection and Redirection
00:45:22 - The Power of Tiny Steps
00:46:15 - Where to Find Amanda
00:46:28 - Free Resource: Habit Hacks for Hectic Lives
00:47:35 - Key Takeaways
00:48:57 - You Are Doing Better Than You Think

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155. A Stronger Pregnancy and Delivery with Nikki Bergen from the Belle Method Oct 18, 2023

Show notes

In a world where pregnancy can feel overwhelming and confusing, one woman has found the key to unlocking confidence and well-being during this transformative journey. Join Andrea Allen as she introduces her close friend and expert in pregnancy and postpartum care, Nikki Bergen, the creator of the Belle Method, a fitness program blending Pilates with Pelvic Health to support women throughout pregnancy, postpartum and beyond. Nikki has supported over 10,000 women from across the world in preparing for birth with her wildly popular Pilates & Push Prep Course as well as recover from diastasis recti, leaking and prolapse with her Pelvic Floor & Core Restore Course. Andrea and Nikki discuss everything pregnancy and postpartum care.
Follow Nikki @thebellemethod
Website
https://thebellemethod.com/
Prep your Pelvic Floor for Pushing
https://www.instagram.com/reel/CxONe8gOujN/?igshid=MzRlODBiNWFlZA==
Breathing in Labour
https://www.instagram.com/reel/CvaHCFxgDiP/?igshid=MzRlODBiNWFlZA==
Towel Trick Birth Position to Protect Your Pelvic Floor
https://www.instagram.com/reel/CseafqgABlP/?igshid=MzRlODBiNWFlZA==
Push Prep Course Link
https://thebellemethod.com/push-prep/

Make it Simple is sponsored by Cozy Earth
Visit www.cozyearth.com to get 40% off using code SIMPLE40

Join my newsletter! https://www.deliciouslyfitnhealthy.com/emls

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

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