Make Fit Simple

Latest Episodes:

154. When and How to Use Simple and Complex Carbohydrates Oct 11, 2023

Show notes

There are a lot of misconceptions around carbs. We've all heard that word before and might think that's something we have to stay away from in our diets. But the truth is carbohydrates are part of fuel that is very important for our bodies to create energy. Do you want to discover the secret to achieving optimal health through your carbohydrate intake? In this episode Andrea is sharing the benefits of both simple and complex carbohydrates, enabling you to improve your overall well-being and empower yourself with knowledge that allows your body to function optimally.

The key moments in this episode are:
00:00:00 - Introduction and Misconceptions about Carbohydrates,
00:03:45 - Simple Carbs vs. Complex Carbs,
00:07:08 - Soluble Fiber vs. Insoluble Fiber,
00:08:29 - When to Have Simple Carbs,
00:10:20 - Importance of Simple Carbs After Workouts,
00:14:29 - Choosing Carbs Wisely at Dinner,
00:16:10 - Choosing Carbs Based on Enjoyment,
00:17:29 - Breaking the Good vs. Bad Carb Label,
00:19:12 - Carb Choices Based on Individual Needs,
00:20:41 - Embracing Moderation and Freedom
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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@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

153. Metabolic Adaptation and How to Improve Your Metabolism Oct 04, 2023

Show notes

There are many myths around metabolism and what changes with our bodies, especially as we age. Andrea is sharing facts about metabolic adaptation and how our metabolism can adjust based on our habits and what that means for our bodies. The pain of putting in all that effort and not seeing the desired results can be incredibly frustrating. But there is scientific reason behind this struggle. Metabolic adaptation, the body's way of adjusting to calorie restriction, may be the culprit. Andrea gets into sustainable approaches to improving your metabolism and achieving your fitness goals.

The key moments in this episode are:
00:00:00 - Understanding Metabolic Adaptation,
00:04:15 - The Pitfalls of Weight Loss Goals,
00:06:05 - BMR and TDE,
00:07:20 - Causes of Metabolic Adaptation,
00:10:37 - Personal Experience with Metabolic Adaptation,
00:14:21 - The Impact of Diet on Metabolism,
00:15:55 - Reverse Dieting to Repair Metabolism,
00:19:45 - Moving to Maintenance and Breaks,
00:20:32 - The Benefits of Strength Training,
00:24:13 - Reducing Stress for a Healthy Metabolism,
00:28:58 - The Fear of Reverse Dieting,
00:29:17 - Varying Results of Reverse Dieting,
00:29:41 - Breaking Free from Calorie Deficit,
00:30:03 - Time to Eat More and Feel Strong,
00:30:16 - Encouragement and Next Steps,
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152. 7 Non-Scale Victories to Support Progress in Your Fitness Journey Sep 27, 2023

Show notes

If you're feeling frustrated and defeated because despite your efforts, the number on the scale isn't budging and your body isn't transforming the way you had hoped, then you are not alone! Many individuals on their fitness journeys experience this emotional turmoil, questioning why their hard work isn't yielding the desired results. It's possible that you may be fixating too much on the scale and overlooking the non-scale victories that should be acknowledged and celebrated. Remember, the scale is just one measure of progress, and recognizing the other positive changes happening along the way is crucial for maintaining motivation and finding true empowerment in your fitness journey.

The key moments in this episode are:
00:00:00 - The Importance of Non Scale Victories,
00:01:36 - Listener Review and Podcast Community,
00:02:22 - Sponsor Mention: Cozy Earth Sheets,
00:04:45 - Non Scale Victory #1: Improvements in Abilities,
00:10:17 - Non Scale Victory #2: Increased Confidence and Overcoming Fear,
00:13:45 - The Importance of Measurements and Photos,
00:15:11 - Scale vs. Measurements and Photos,
00:17:44 - Inaccuracies of Scales,
00:19:24 - Non-Scale Victories and Consistency,
00:21:47 - Fitting Better in Clothes,
00:26:42 - The Importance of Mind, Body, Spirit,
00:27:46 - Confidence and Self-Belief,
00:28:26 - Exercise and Mood,
00:30:48 - Noticing Non-Scale Victories,
00:33:18 - Appreciating Our Bodies
Make it Simple is sponsored by Cozy Earth
Visit www.cozyearth.com to get 40% off using code SIMPLE40

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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!

151. Overcoming Different Levels of Anxiety and Learning Coping Skills with Dr. Carolyn Rubenstein Sep 20, 2023

Show notes

Andrea welcomes Dr. Carolyn Rubenstein to discuss the many nuances of anxiety that can show up in our lives. Dr. Rubenstein, PhD is a licensed psychologist in private practice in Florida specializing in anxiety, burnout, and perfectionism. She particularly enjoys helping anxious overachievers experience greater ease by finding worth in being, not just doing. She created Perfectly Human a new online course for anyone struggling with perfectionism, self-criticism, and procrastination. Her course also provides a strong foundation of skills for those of us looking to build more resilience, presence, and enjoyment into our lives. Andrea and Caryolyn share thoughts that will empower you to achieve a heightened awareness of your anxiety and equip you with the tools to cope with its manifestations.
Follow Dr. Caroline
@carolynrubensteinphd
https://perfectlyhumancourse.com/

The key moments in this episode are:
00:02:00 - Dr. Caroline Rubenstein's background,
00:07:17 - Recognizing anxiety,
00:11:40 - Levels of anxiety,
00:12:48 - Normalizing anxiety,
00:14:24 - Recognizing Shifting in Anxiety,
00:16:21 - Spiraling Thoughts and Coping Strategies,
00:19:42 - Taking Action and De-escalating Anxiety,
00:24:08 - Collecting Coping Strategies,
00:26:54 - Taking Back Control from Anxiety,
00:28:32 - The impact of anxiety on personal growth, parenting, and success,
00:35:10 - How anxiety affects relationships,
00:38:51 - Supporting someone with anxiety,
00:39:47 - Coping skills for dealing with anxiety,
00:42:28 - Modeling Emotions for Children,
00:45:29 - Allowing Children to Express Emotions,
00:46:48 - Finding Coping Strategies,
00:48:31 - Listening vs. Fixing,
00:50:12 - Taking Control of Anxiety,
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!

150. When is the Best Time to Workout? Sep 13, 2023

Show notes

This is one of the questions Andrea gets asked the most frequently by clients and followers. Andrea is going to break down the differences between working out in the morning or the evening and you can choose which fits better into your fitness goals and schedule. Hint: There is no right answer.

In this episode, you will be able to:

Unlock the secrets to optimizing fat loss and establishing solid routines through morning workouts.
Discover how training in the evening can revolutionize muscle building and promote extended periods of exercise.
Realize the profound impact personal goals and energy levels play in determining the optimal time for workouts.
Delve into the enigmatic relationship between sleep and workout timing and unpack current research regarding evening workouts and sleep quality.
Embrace a fresh perspective on finding joy in your routine, underscoring the importance of personal choice in fitness.

The key moments in this episode are:
00:00:00 - Introduction,
00:02:28 - Benefits of Night Workouts,
00:05:52 - Cons of Night Workouts,
00:07:39 - Benefits of Morning Workouts,
00:10:22 - Cons of Morning Workouts,
00:12:51 - The Perfect Exercise and Time to Work Out,
00:13:04 - Choose a Time that Works for You,
00:13:18 - No Right or Wrong Way,
00:13:35 - Embrace the Gray,
00:13:45 - Conclusion and Encouragement,
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!

149. Talking Nutrition and Kids with Mama Knows Nutrition Kacie Barns Sep 06, 2023

Show notes

Helping your kids who are picky eaters develop a positive and healthy relationship with food can be overwhelming. Wondering how you can make healthy eating approachable and attainable for your young child? Look no further! Andrea and Kacie are discussing some simple solutions to help you achieve the desired outcome of fostering nutritious habits in your little one. Kacie Barnes, MCN, RDN, LD is a Registered Dietitian Nutritionist who helps families with young kids make healthy eating approachable and attainable. She will be sharing her expertise and insights on how to cultivate a strong foundation for your child's overall well-being through their diet. Get ready to discover practical strategies that will guide you in transforming your child's nutrition journey.
Follow Kacie
@mamaknowsnutrition
Resources
https://mamaknowsnutrition.com/
https://mamaknowsnutrition.ck.page/free-snack-offer
https://mamaknowsnutrition.ck.page/picky-eater-starter-guide
In this episode, you will be able to

Uncover the keys to making nutritious eating for children an achievable task for parents.
Discover the roadmap to counter the hurdles of ferreting out a kid's finicky eating habits.
Learn how to converse efficiently with your little ones about the significance of eating healthily.
Explore how to strike the right balance between introducing a variety of wholesome foods and allowing occasional indulgences.
Understand how to cultivate a positive and welcoming ambiance that promotes a healthy outlook towards food amongst children

Make it Simple is sponsored by Goodr
Visit https://goodr.com/simple to get 15% off using code SIMPLE

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!

148. All Things Hip and Pelvic Pain with Dr. Jessica Warnecke Aug 30, 2023

Show notes

Dr. Jessica Warnecke, an orthopedic and pelvic floor physical therapist and founder of PACE Physical Therapy, joins Andrea to discuss all things hip pain. Jessica focuses on finding the root cause of dysfunction to heal the source of her patients’ concerns rather than simply treating symptoms. Andrea and Jessica break down the connection between hip pain and the pelvic floor. Because of her own journey with chronic hip pain and pelvic floor dysfunction, Jessica focuses her work on teaching her patients how to truly tune into their own body, recognize what their symptoms may be saying, and feel empowered to use the tools they need to heal themselves and improve their quality of life now and for years to come.
Follow Dr. Jessica Warnecke
https://www.instagram.com/drjessicapt/ & https://www.pacept.com/
Healthy hips
https://www.instagram.com/p/CqF9tiPrefI/?igshid=MzRlODBiNWFlZA==
https://www.instagram.com/reel/CvK-feStX4X/?igshid=MzRlODBiNWFlZA==
Right hamstrings
https://www.instagram.com/reel/Cn7C4EHjvzq/?igshid=MzRlODBiNWFlZA==
Hip pinching and hip flexor videos
https://www.instagram.com/reel/ChrtqRBDqOx/?igshid=MzRlODBiNWFlZA==
https://www.instagram.com/p/CbaFe8HLYQs/?igshid=MzRlODBiNWFlZA==
https://www.instagram.com/reel/CloLLi-jdSM/?igshid=MzRlODBiNWFlZA==
Pelvic floor
https://www.instagram.com/reel/CgMcKW9jtN5/?igshid=MzRlODBiNWFlZA==
https://www.instagram.com/reel/CcWLzWYDPUC/?igshid=MzRlODBiNWFlZA==
https://www.instagram.com/reel/CbSejzTjdKs/?igshid=MzRlODBiNWFlZA==

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!

147. How to Climb Towards Your Goals and Work Through Challenges Aug 23, 2023

Show notes

In a world where perception shapes our reality, join me on a journey of self-discovery as we explore the power of mindset, social support, and the unexpected factors that can either propel us towards success or leave us hanging on the edge. Maybe you find yourself getting trapped in a cycle of self-doubt and fear, unable to take the necessary risks to achieve what you truly desire. Andrea is diving into an encouraging and intriguing research-based episode that unpacks the affect that our perception has on achieving our goals.

In this episode, you will be able to:

Uncover how shifting perceptions can dramatically move you past challenges and accelerate you toward your goals.
Learn about the significant relationship between rest and perception, and how they can influence your success.
Discover how the weight of expectations can transform the way you perceive difficulties.
Gain insight on the crucial role of social support in managing daunting challenges and in attaining your ambitions.
Recognize that embracing setbacks and imperfections is a healthy and necessary step in your journey to success.

The key moments in this episode are:
00:00:00 - Introduction,
00:01:31 - The Importance of Sleep and Nutrition,
00:08:06 - Letting Go of Expectations,
00:10:55 - The Power of Social Support,
00:13:25 - The Power of Positive Thinking,
00:14:19 - The Influence of Music on Mood,
00:15:25 - The Impact of Mood on Goal Attainment,
00:15:58 - Identifying Factors Affecting Mood,
00:16:42 - Overcoming Challenges and Climbing Hills
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!

146. Quick Tips to Reduce Bloating Quickly Aug 16, 2023

Show notes

Remember that day when your stomach decided to sabotage your dinner plans, leaving you feeling like a blown-up balloon? We've all been there, and it's no picnic. The solution to your bloating woes lies in the most unsuspecting foods. Andrea is sharing the surprising culprit behind your stubborn bloat and quick tips that can lead to digestive bliss.

In this episode, you will be able to

Discover invaluable tips that offer immediate relief from bloating.
Learn the role of high-potassium foods
Understand the implication of carbonated drinks on your body as it leads to gas and water accumulation in the stomach.
Gain insight into why you should approach coniferous vegetables
Uncover the incredible benefits of incorporating a surprise root vegetable into your daily diet, particularly in aiding digestion and reducing bloating

The key moments in this episode are:
00:00:00 - Introduction,
00:00:52 - Listener Review,
00:02:07 - Sponsor Plug - Cozy Earth,
00:03:57 - Quick Tips to Reduce Bloating,
00:12:50 - The Impact of Fat and Sugar on Flavor,
00:13:36 - Magnesium for Constipation Relief,
00:14:13 - Fennel Seeds for Digestive Health,
00:15:45 - Activated Charcoal for Bloating and Upset Stomachs,
00:17:31 - Importance of Movement for Bloating,

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!

145. Muscle Soreness and What To Do About It Aug 09, 2023

Show notes

Feeling achy and stiff after intense workouts can tend to slow us down, but it doesn't have to. Andrea is explaining muscle soreness and sharing solutions to help you overcome muscle soreness and achieve optimal fitness outcomes.

In this episode, you will be able to:

Break down the science of muscle soreness and trace it to its source.
Gain the ability to separate regular workout soreness from potential damage, solidifying a secure path towards your fitness goals.
Illuminate the integral part of rest and recovery in muscle enhancement, propelling your fitness gains.
Grasp the importance of introducing variety in your workout routine to conquer monotonous plateaus.
Learn contemporary remedies for muscle soreness

The key moments in this episode are:
00:00:00 - Introduction,
00:03:06 - What is Soreness,
00:07:06 - Not Being Sore Doesn't Mean a Bad Workout,
00:09:40 - How to Recover from Soreness,
00:11:55 - Switching Up Muscle Groups,
00:13:20 - The Importance of Movement for Sore Muscles,
00:14:05 - Trying Foam Rolling and Self Myofascial Release,
00:16:36 - The Potential Benefits of Epsom Salt Baths,
00:18:15 - Exploring CBD Oil for Soreness Relief,
00:20:10 - Listen to Your Body and Modify Your Workouts,

Make it Simple is sponsored by Goodr
Visit https://goodr.com/simple to get 15% off using code SIMPLE

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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