Make Fit Simple

Latest Episodes:

114. How to Make 2023 a More Powerful Year for You Jan 04, 2023

Show notes

Each year we hear the famous saying "New year, new you!" This sentiment subtly implies that there was something wrong with the old you. While there are always things to improve, Andrea reminds us that we are fabulous the way we are and by implementing a handful of motiving ideas and mindsets, we can ensure that our year ahead will be successful and powerful.
Episode Resources
https://www.tennessean.com/story/money/2015/01/23/buffalo-face-lifes-storms/22187351/
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Produced by Light On Creative Productions

113. Meal Prepping and Planning with Kelsey Nixon Dec 28, 2022

Show notes

Kelsey Nixon is the host of Kelsey’s Essentials and Kelsey’s Homemade on the Cooking Channel and the author of Kitchen Confidence. Kelsey launched her career in food on season 4 of Food Network Star and has been part of the Food Network family since 2008 with appearances on Iron Chef America, Chopped, Beat Bobby Flay, Guy’s Grocery Games, and Cutthroat Kitchen. Kelsey is the founder of the Recipe Club that focuses on family meal makeovers and the importance of sitting down together for meals. Andrea and Kelsey discuss simple ideas on meal prepping, meal planning, and the difference between them.
Follow Kelsey
Instagram @kelseynixon
Website www.kelseynixon.com
Recipe Club click HERE
Oil Spritzer click HERE
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112. 4 Tips to Make Your Workouts More Effective Dec 21, 2022

Show notes

Andrea is breaking down four simple but important tips on how to get the most out of your workouts and ensure that you are building muscle which leads to increasing your metabolism. Using these four tips will give you a the knowledge and structure that can improve your fitness journey.
Resources & Studies
Episode 49 Setting Up a Solid Strength Training Routine click HERE
Episode 85 Mobility vs Stretching click HERE
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461297/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/

https://pubmed.ncbi.nlm.nih.gov/30275356/

https://pubmed.ncbi.nlm.nih.gov/10658002/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

https://pubmed.ncbi.nlm.nih.gov/10198297/

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111. Quick Tips for Preventing Leakage When Coughing, Sneezing, and More Dec 14, 2022

Show notes

Andrea is giving some fast and easy tips to prevent leakage when you cough, sneeze, and even throw up. Having a weak or tight pelvic floor can lead to leakage and Andrea explains the reasons behind it and how to prevent it.
Episode Resources
Episode 8 click HERE
Andrea's FREE training videos on TVA breathing click HERE
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110. Shifting Your Relationship with Food and Fitness: Empower You Live Event Dec 07, 2022

Show notes

Andrea is sharing her live event presentation at Empower You, which dives into the topic of our personal relationship with health and fitness. Are we motivated out of fear, guilt, shame, negativity? Or do you find motivation out of love, concern, care, and positivity. Andrea is sharing her passion about each of us finding the power within ourselves and how we can shift our relationship with health and fitness and improve our mindset.
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109. Improving Your Back Pain with Dr. Jen Fabroni Nov 30, 2022

Show notes

Dr. Jen Fabroni, PT, DPT, is a world renowned physical therapist who specializes in helping people overcoming chronic pain and maximizing physical performance. She is the founder of the new platform and app Jen.Health she brings a unique and whole body approach to strengthening, mobility, and living a pain free life. Dr. Fabroni has been featured on Good Morning America, NBC, Oxygen Magazine, Shape Magazine, and more. Andrea and Jen discuss all things back pain, how things are interconnected, and what things to look for when identifying why you might be suffering from back pain.
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Instagram @docjenfit
The Optimal Body Podcast click HERE
Free trial for Jen.Health program click HERE
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DR Guide https://www.deliciouslyfitnhealthy.com/drcourse
Pregnancy Guide https://www.deliciouslyfitnhealthy.com/pregnancy-guide
Postpartum Guide https://www.deliciouslyfitnhealthy.com/upg-s

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108. Are You Utilizing the 5 Zones of Cardio? Nov 23, 2022

Show notes

Cardio is an important part of your fitness lifestyle. Andrea is discussing how to make cardio more effective in your workouts by creating variety in the cardio zones. Not all cardio is created equal and there are five zones of cardio that each serve a different purpose. Andrea is breaking down each zone and how you can utilize them in your workouts.
Heart Rate Formulas

[ 220 – Age ] – most common and widely used maximum heart rate formula
Tanaka (208 – 0.7 x age) more precise formula, adjusted for people over the age of 40
Hunts Formula -211 – 0.64 x Age ] – slightly more precise formula, adjusted for generally active people

https://pubmed.ncbi.nlm.nih.gov/11153730/

Cardio Zones

Zone 1- Light-50 percent to 60 percent of MHR

Zone 2: light 60 percent to 70 percent of MHR

Zone 3: Moderate70 percent to 80 percent of MH

Zone 4: Hard- 80 percent to 90 percent of MHR

Zone 5: Very hard-90 percent to 100 percent of MHR

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107. My 3 Best Tips for Managing Food During the Holidays Nov 16, 2022

Show notes

The holidays can be filled with fun, family and of course food. All the food! It can be tricky to stay aligned with health and fitness goals during the holidays and Andrea is being honest about what really matters. She shares three tips on how to navigate tricky social situations, your personal goals, and enjoying yourself during a wonderful time of the year.
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106. A Personal Story of Auto Immune with Natalie Wilson Nov 09, 2022

Show notes

Natalie Wilson is a fitness expert living with Hashimoto's Disease. Natalie shares her personal story of discovering the diagnosis during post-partum and how she has navigated living a full healthy life with an auto immune disease. Andrea and Natalie discuss family history, diet, lifestyle and how to reframe a stumbling block in personal health as a stepping stone rather than barrier to reaching your goals.
Follow Natalie
Instagram @natwilsonsfitness
Other Links click HERE
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Training & Coaching
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105. PSA: Why I Want People to See Food Differently Nov 02, 2022

Show notes

Andrea is on a mission to help people see food differently. In a culture cultivated in diets and misinformation we have developed a fear of food. Andrea explains each macronutrient including protein, fats, and carbohydrates and how they help fuel the body. This passionate topic can be polarizing in our society. Andrea is breaking it down in a way that can give you the knowledge to use food for strength, energy, and help you reach your fitness goals.
Make it Simple is sponsored by Butcher Box
Visit https://www.butcherbox.com/makeitsimple to get a special offer for new members: Free turkey! Use discount code MAKEITSIMPLE
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

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

Follow the Make Fit Simple Podcast
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Have a suggestion for a topic click HERE
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