Make Fit Simple

Latest Episodes:

144. Mindfulness and Meditation Made Simple with Kelly Smith Aug 02, 2023

Show notes

Andrea is welcoming Kelly Smith, a woman who turned her curiosity about meditation into a life-altering journey. Kelly is a globally celebrated yoga and meditation teacher, founder of Yoga For You, and host of the iTunes chart topping podcasts, Mindful in Minutes and Meditation Mama. Andrea and Kelly discuss ways to incorporate mindfulness and meditation into motherhood and simple ways that can alleviate symptoms of stress and anxiety and Kelly shares a guided meditation in this episode.

In this episode, you will be able to:

Discover the crucial role mindfulness and meditation play in maintaining mental and physical health during pregnancy, postpartum, and parenting.
Define the difference between mindfulness and meditation.
Uncover ways to make mindfulness and meditation achievable for every person.
Learn about the profound effect of meditation on overall well-being, including the transformation of the amygdala and the prefrontal cortex.
Understand how to weave meditation into a frenetic lifestyle and explore the advantages of guided meditations.

The key moments in this episode are:
00:00:00 - Introduction,
00:01:58 - Benefits of Mindfulness and Meditation,
00:04:04 - Kelly's Background and Meditation Journey,
00:07:59 - Mindfulness vs. Meditation,
00:09:43 - Practicing Mindfulness,
00:15:47 - Starting a Meditation Practice,
00:21:20 - Meditation during Pregnancy and Postpartum,
00:23:51 - Meditation for Children,
00:27:19 - The Benefits of Meditation and Mindfulness in Daily Life
00:28:28 - Applying Meditation to Parenting and Motherhood
00:30:43 - Simple Meditation Practices for Parents and Kids
00:41:48 - Starting Simple with Guided Meditations,
00:42:38 - Affirmation: You're Doing Better Than You Think,
Follow Kelly Smith
Instagram @yogaforyouonline
Website https://www.yogaforyouonline.com/
Book Mindful in Minutes click HERE
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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Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
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Produced by Light On Creative Productions

143. 5 Tips to Break a Plateau and See Progress in Your Workouts Jul 26, 2023

Show notes

If you are feeling frustrated and discouraged because no matter how hard you work out, you're not seeing any progress in your strength training, then listen up! Despite spending hours at the gym and pushing yourself to the limit, you may find that your muscles are not getting stronger and your body is not changing as you had hoped. You might be stuck in a plateau, experiencing minimal improvements and feeling stuck in your fitness journey. Today Andrea is sharing five tips to get out of that rut and shift to seeking progress.

In this episode, you will be able to

Uncover ways to break through your workout stagnation and keep making gains.
Harness the power of proper form to amplify your exercise effectiveness.
See the value of using mirrors as a tool for flawless form execution.
Navigate the art and science of choosing the right weights for your strength training routine.
Absorb the key role of consistency and progression in making lasting workout improvements.

The key moments in this episode are
00:00:00 - Introduction,
00:00:51 - Importance of Form,
00:04:32 - Importance of Weight Selection,
00:09:47 - Using Mirrors and Filming,
00:12:18 - Choosing the Right Weights,
00:13:29 - Choosing the Correct Weight,
00:14:53 - Progressive Overload for Muscle Growth,
00:16:43 - Importance of Varying Intensity and Rest Time,
00:19:57 - Research-backed Benefits of Progressive Overload,
00:23:48 - Bilateral Movements for Muscle Activation,
00:28:03 - The Importance of Range of Motion,
00:29:01 - Learning from Mistakes and Prioritizing Mobility,
00:29:54 - Recommended Mobility Resources,
00:31:08 - Aligning Goals with Workout Programs,
00:32:46 - Prioritizing Functionality and Feeling Good,

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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142. The Best Shoes for Your Fitness Activity Jul 19, 2023

Show notes

We are talking all things footwear. Andrea reveals the ultimate solution that will help you achieve maximum results and avoid the setbacks caused by inadequate footwear. By exploring the impact of shoes on exercise performance and injury prevention, she shares valuable insights and research of specific shoes that help with certain activities. Andrea also shares her personal favorite brands. Today we uncover the secrets to enhancing your performance and keeping yourself injury-free, all by simply choosing the right pair of shoes. Get ready to revolutionize your exercise routine and unleash your true potential!

In this episode, you will be able to:

Dive into the crucial importance of selecting the right footwear for different physical ventures.
Learn the astounding effects a shoe choice can have on your exercise performance, injury prevention, and general health.
Delve into the ins and outs of choosing shoes for strength training to transform your workouts.
Get a comprehensive guide on the key things to look out for when picking running shoes to boost your performance.
Find out the distinguishing characteristics and recommendations for cross-training shoes.

The key moments in this episode are:
00:00:00 - The Importance of Proper Footwear,
00:02:03 - Listener Shout-Out and Call for Reviews,
00:03:01 - Sponsorship Promotion: Cozy Earth,
00:04:14 - Choosing the Right Shoes for Different Activities,
00:11:21 - Running Shoes,
00:14:45 - Foot Type and Shoe Categories,
00:17:05 - Signs for Replacing Running Shoes,
00:19:58 - Cross Trainers for Various Activities,
00:25:41 - Signs You Need to Replace Your Shoes,
00:26:12 - Importance of Proper Footwear,
00:26:47 - You're Doing Better Than You Think,
Resources
Use code DFH10 for 10% off
https://fluxfootwear.com/products/flux-adapt?variant=42473159033065
https://feetfirstclinic.com/blog/importance-of-running-shoes/#:~:text=As%20stated%20by%20Dr
Make it Simple is sponsored by Cozy Earth
Visit www.cozyearth.com to get 40% off using code SIMPLE40

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141. Stop Fearing Change and Try Something New Jul 12, 2023

Show notes

Embracing change and trying new things is not necessarily in our DNA. But fear and resistance can hold us back from becoming more successful in anything that we do. Andrea is sharing three personal stories of examples how embracing change, trying new things, and getting out of your comfort zone can actually change your life. Say goodbye to the pain of missed opportunities and hello to a life of growth and new possibilities.

In this episode, you will be able to:

Unearth how confronting fear of change can accelerate your personal and professional evolution.
Darken unhelpful beliefs and misconceptions, while illuminating the path to open-mindedness.
Befriend failure and hurl embarrassment aside to set new personal bests.
Absorb the transformative influence of fear on your journey toward personal growth and goal realization.
Revel in the gift of adaptability, exploring the riches of pursuing new ventures.

The key moments in this episode are:
00:00:00 - Introduction,
00:01:20 - Listener Review,
00:02:07 - Sponsor Mention: Goodr Sunglasses,
00:03:25 - Fear of Change,
00:05:35 - Personal Story: The Gym
00:13:03 - The Importance of Trying Something New,
00:14:36 - Personal Story: Considering the Whole Story,
00:18:26 - Personal Story: The Business
00:20:35 - Overcoming Fear of Trying Something New,
00:22:47 - Embracing Change for Personal Growth,
Make it Simple is sponsored by Goodr
Visit https://goodr.com/simple to get 15% off using code SIMPLE

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NEW! Leave a question for Andrea HERE on SpeakPipe!

140. 7 Tips to Prevent Overeating Jul 05, 2023

Show notes

Have you ever felt like you were in a constant battle with your own hunger? Andrea is giving seven tips today that can help you prevent any habits of overeating. It's not some fancy diet or expensive gadget, and these simple suggestions can shed light on why it may be so hard for you to lose or maintain weight, and give you a sense of control over your meals.

In this episode, you will be able to:

Unlock the power of mindful eating to prevent overeating and foster a healthier lifestyle.
Discover the truth behind balanced eating habits versus the myth of eating as little as possible.
Learn practical tips for avoiding overindulgence, starting with a deliberate pace during meals.
Understand the underestimated role of hydration and portion control in combating overeating.
Realize the connection between your emotions and your eating habits, and explore better ways to manage stress.

The key moments in this episode are:
00:00:00 - Introduction to Preventing Overeating,
00:05:45 - Tip 1 - Eat Slower to Prevent Overeating,
00:08:33 - Tip 2 - Plan Meals Ahead to Avoid Impulsive Choices,
00:10:23 - Tip 3 - Find the Right Meal Size and Frequency,
00:11:47 - Tip 4 - Focus on Nutrient-Dense Foods,
00:13:33 - Nut Snacking and Fiber Importance,
00:15:58 - Protein and Thermogenic Rate,
00:19:13 - Importance of Drinking Water,
00:21:26 - The Problem with Undereating,
00:26:59 - Finding Balance,
00:27:54 - Moving On from Overeating,
00:28:00 - Tools for Prevention and Recovery,
00:28:13 - Conclusion,
Resources for todays episode
Meal Prepping and Planning with Kelsey Nixon listen HERE
The Mindful Gut Approach with Amanda Sauceda listen HERE
https://pubmed.ncbi.nlm.nih.gov/15466943/
https://pubmed.ncbi.nlm.nih.gov/16950139/
https://pubmed.ncbi.nlm.nih.gov/16002798/
Make it Simple is sponsored by Athletic Greens
Visit https://athleticgreens.com/simple to get a FREE one year supply of vitamin D and five travel packs with your first purchase.

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

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NEW! Leave a question for Andrea HERE on SpeakPipe!

139. How to Avoid the Comparison Trap Jun 28, 2023

Show notes

Have you ever heard the myths that comparison is the thief of joy? Andrea is preaching today on the fine line between learning from others and the downward spiral of self-doubt and insecurity by comparing yourself to others. But fear not, the truth is much more empowering than you may think. Learning and comparison are not the same thing, and in fact, constantly comparing yourself to others can hinder your personal growth and development. So, how can you differentiate between learning and comparison? The answer lies in shifting your mindset and focusing on your own progress and goals. It's time to break free from the chains of comparison!

In this episode, you will be able to:

Uncover methods for sidestepping the comparison trap to boost self-esteem.
Discover techniques to pinpoint your unique strengths and unleash your full potential.
Master the subtle art of learning from others without succumbing to negative comparison.
Acquire decisive strategies to consciously avoid comparison and improve focus.
Unveil secrets to empower both mental and physical wellness as part of your daily routine.

The key moments in this episode are:
00:00:00 - Introduction,
00:01:18 - Empowerment vs. Demotivation,
00:05:29 - Personal Example,
00:09:38 - Recognizing Emotions,
00:12:23 - Fitness Examples,
00:14:01 - You Don't Have to Stay,
00:15:39 - Shifting Out of Comparison Mode,
00:17:46 - Highlight Your Strengths,
00:19:03 - A Tip to Breaking the Cycle,
00:20:04 - Focus on Learning,

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NEW! Leave a question for Andrea HERE on SpeakPipe!

138. One Big Mistake That Hinders Your Fitness Journey Jun 21, 2023

Show notes

If you're feeling the frustration of constantly restarting your fitness journey, despite your best intentions, then you are not alone! You may be experiencing feelings of shame, guilt, and defeat. However, it's important to understand that a 'start over' mentality is simply a mindset that reinforces the idea of failure. Instead of giving up, consider shifting your focus to small, sustainable changes that you can make consistently. Remember, progress takes time, and every step forward is a step towards your ultimate goal.
In this episode, you will be able to:

Revolutionize your fitness journey by altering your mindset for long-term success.
Bypass the negative effects of the 'start over' mentality to stay consistently on track.
Gain insights on viewing mistakes as chances to improve and evolve.
Shift your focus to progress, the true driver of a successful fitness journey.

The key moments in this episode are:
00:00:00 - Biggest Mistake in Fitness Journeys,
00:01:15 - Athletic Greens,
00:03:25 - All or Nothing Mindset,
00:08:03 - Short-Term Challenges,
00:11:36 - The Middle of the Journey,
Make it Simple is sponsored by Athletic Greens
Visit https://athleticgreens.com/simple to get a FREE one year supply of vitamin D and five travel packs with your first purchase.

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NEW! Leave a question for Andrea HERE on SpeakPipe!

137. Breathing and Self Massage With Jill Miller Jun 14, 2023

Show notes

Andrea invites Jill Miller in today's episode to discuss achieving relaxation, increased mobility, and body awareness. Jill Miller is an expert in fascia, yoga, and corrective movement, as well as a thought leader in the world of holistic health and wellness. As an accomplished author, her works include the books The Roll Model and The Body by Breath, both of which are highly-regarded resources for those seeking optimal mental and physical wellbeing. Andrea and Jill dive in to incorporating simple techniques into your daily routine and increase benefits of a relaxed mind and body.

In this episode, you will be able to:

Discover the secrets to achieving a relaxed state through body awareness and breath control.
Uncover how a simple shift in perspective can lead to a powerful relaxation response.
Develop your skills in self-massage techniques to enhance mobility and release muscle tension.

The key moments in this episode are:
00:00:00 - Introduction,
00:06:20 - Mental Health Journey,
00:10:34 - The Five P's,
00:13:27 - Physiological Relaxation,
00:15:39 - The Importance of Position,
00:20:24 - The Power of Palpation,
00:24:20 - The Zones of Respiration,
00:29:02 - Self-Massage Techniques,
00:32:43 - High-Stress Zones,
00:38:20 - Where to Find Jill

Follow along with Jill and her Resources
Rib Flare Video click HERE
Pec Minor Video click HERE
Diaphram Psoas Video click HERE
Instagram @thejillmiller @tuneupfitness
Website https://www.tuneupfitness.com/
Tools https://www.tuneupfitness.com/shop/massage-balls
Books click HERE
All links click HERE
Make it Simple is sponsored by Cozy Earth use code SIMPLE40
Visit www.cozyearth.com to get 40% off

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136. 8 Ways to Manage Stress and Anxiety Jun 07, 2023

Show notes

Do you crave a calmer, more grounded existence amidst the chaos of work, kids, and life? Being busy can take a toll on your mental and physical health from stress. But fear not, Andrea shares some tips to help you achieve a more tranquil state of mind, leaving you feeling happier, healthier, and more productive. Say goodbye to the overwhelming pressure of daily life and hello to a lifestyle of reduced stress levels for a busy woman.

In this episode, you will be able to:

Grasp the concept of three distinct stress zones and how to identify them in your life.
Master eight practical coping strategies for handling stress and feeling overwhelmed.
Embrace the power of gratitude and mindfulness in mitigating everyday stress.
Streamline your priorities by setting realistic expectations and achievable goals.
Experience the benefits of progressive relaxation techniques for reducing tension and stress.

The key moments in this episode are:
00:00:00 - Introduction,
00:07:14 - Understanding Different Kinds of Stress,
00:09:13 - The Zones of Stress,
00:11:39 - Coping with Stress,
00:13:41 - Signs of Being in the Red Zone,
00:16:41 - Coping Skills and Seeking Help,
00:18:20 - Using Your Senses,
00:21:15 - Breathing Techniques,
00:25:57 - Letting Go of Expectations,
00:27:06 - Lowering Expectations,
00:28:33 - Getting Outside,
00:30:21 - Exercise and Cortisol,
00:32:06 - Progressive Relaxation,
00:36:15 - Takeaways,
Make it Simple is sponsored by Goodr
Visit https://goodr.com/simple to get 15% off using code SIMPLE

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135. Pre and Post Workout Meals Explained May 31, 2023

Show notes

One of the key components to fitness is fueling your body with the right nutrition before and after your workouts. Andrea explains the key to unlocking your full potential during your workouts by properly nourishing your body before and after exercise. Say goodbye to mediocre results and hello to optimal performance with the right pre and post-workout nutrition.
In this episode, you will be able to:

Understand the significance of fueling your body before exercise for peak performance.
Discover the advantages of exercising on an empty stomach for enhanced fat burning.
Learn about tailored coaching to assist you in meeting your fitness and nutrition objectives.
Acknowledge the crucial part a post-workout meal plays in muscle recuperation and growth.
Recognize the importance of hydration and a balanced intake of proteins and carbs during and after workouts.

Research links
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
https://pubmed.ncbi.nlm.nih.gov/23360586/
https://pubmed.ncbi.nlm.nih.gov/9694422/
https://www.tandfonline.com/doi/full/10.1186/s12970-017-0189-4
https://www.ntu.ac.uk/about-us/news/news-articles/2022/11/exercising-on-an-empty-stomach-burned-70-more-fat,-study-found#:~:text=Exercising%20on%20an%20empty%20stomach%20helped%20people%20to%20burn%20about,after%20eating%2C%20a%20study%20found
https://journals.humankinetics.com/view/journals/ijsnem/33/1/article-p11.xml

Make it Simple is sponsored by DFH Training
Click here to see if coaching is right for you
https://www.deliciouslyfitnhealthy.com/wmc-s

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