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    Fitness

    Make It Simple

    My name is Andrea and I am a mother of 4 girls under 7, wife to a mountain man, a Personal Trainer, Nutrition Coach and Owner of DFH Training. I have been featured in People and on Good Morning America and I truly love all things woman’s health and fitness. But lets face it, the fitness industry is complicated and it feels like the everyday mom doesn’t fit the mold. There is so much conflicting information and you’re busy and don’t have time to figure it all out. That’s why I have made it my mission to simplify Health and Fitness while creating a welcoming, realistic and empowering space for like minded women. I am happy you’re here and I hope you stay a while. Follow me on Instagram @deliciouslyfitnhealthy and visit my website www.deliciouslyfitnhealthy.com

    Advertise

    Copyright: © 2024 Make It Simple

    • Apple Podcasts
    • Google Play
    • Spotify
    Latest Episodes:
    210. PCOS, Insulin Resistance, Managing Blood Sugars, and More with Sneha Jain Oct 30, 2024

    Andrea welcomes Sneha Jain, a registered dietitian and certified diabetes care and education specialist, to discuss the critical connection between insulin resistance and conditions like PCOS, pre-diabetes, type 2 diabetes, and gestational diabetes. Sneha shares practical insights into recognizing early signs of insulin issues, the role of hormones, and debunks myths about carbs. Listeners will also learn about lifestyle changes, including balanced nutrition and the importance of exercise, that can improve insulin sensitivity. With a warm and empowering tone, Andrea and Sneha remind everyone that while managing these conditions can feel overwhelming, small, consistent efforts can lead to meaningful change.
    Follow Sneha @the.vegetarian.dietitian
    Make it Simple is sponsored by Good Wipes

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    209. Part 2: The 9 Types of Anxiety and How to Improve Them with Dr. Nicole Cain Oct 23, 2024

    Andrea delves into the complexities of anxiety in the second part of a two-part interview. She breaks down the nine types of anxiety, helping listeners identify how each might manifest in their lives, and offers tangible ways to improve them. Alongside guest Dr. Nicole Cain, they provide practical examples and strategies to manage anxiety, including a four-step "panic-proof plan" to help regain control during anxious moments. With actionable insights and a compassionate tone, Andrea empowers listeners to take the anxiety quiz and start implementing changes.
    Follow Dr. Cain
    Website: https://drnicolecain.com/ IG: @drnicolecain / Youtube: DrNicoleCainNDMA
    Take the Anxiety Quiz

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    208. Part 1: The 9 Types of Anxiety and How to Improve Them with Dr. Nicole Cain Oct 16, 2024

    Andrea dives deep into anxiety and panic in this two-part episode with Dr. Nicole Cain, a pioneer in integrative mental health. In part one, they explore the roots of anxiety, how it manifests in different ways, and how to approach healing beyond just managing symptoms. Dr. Cain shares her expertise on the nine types of anxiety and explains why anxiety isn't simply a chemical imbalance. Andrea openly reflects on her personal experiences with anxiety, offering a relatable take on the challenges many face. Don't miss this eye-opening discussion about what triggers anxiety, how to better understand it, and the beginning steps towards healing.
    Follow Dr. Cain
    Website: https://drnicolecain.com/ IG: @drnicolecain / Youtube: DrNicoleCainNDMA
    Take the Anxiety Quiz

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    207. A Big Factor For Building Muscle and Losing Fat with Angelo Keely Oct 09, 2024

    In this episode, Andrea dives deep into one of the most crucial components of building muscle and overall health—protein, and its relationship with amino acids. Joined by special guest Angelo Keely, the co-founder and CEO of Kion, Andrea explores why protein is key not only for muscle growth but also for metabolism, fat loss, and longevity. Angelo shares insights on the science behind protein and amino acids, how they work in the body, and why they are vital for maintaining muscle, especially as we age. Whether you're aiming to get toned or simply improve overall health, this episode breaks down everything you need to know about how to use protein and aminos effectively.
    Follow Angelo Keely
    @angelokeely
    @kion
    Get 20% of Kion products using the link http://getkion.com/simple
    Resources:
    https://pubmed.ncbi.nlm.nih.gov/15356032/
    https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2263409

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    206. 8 Supplements to Boost Your Immune System Oct 03, 2024

    In this episode, Andrea dives into how to keep your immune system strong during the fall and winter months when sickness tends to strike. She shares simple habits and effective supplements to help boost immunity, drawing from research to back her recommendations. From vitamin D3 and K2 to elderberry and zinc, Andrea explains how these supplements work to prevent illness and support overall health. With practical tips for staying healthy and energized, this episode is a must-listen for anyone looking to maintain their fitness goals through cold and flu season.


    Click for links to studies & Andrea's vitamin suggestions


    Just Ingredients use code: AndreaDFH for 10% off

    Vitamin D3 & K2

    Elderberry Lemonade

    Lemon Ginger Probiotic Complex

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    205. Tips For Navigating Mistakes and Setbacks Sep 25, 2024

    Andrea reflects on a recent podcast mishap, using it as a springboard to discuss how mistakes and setbacks are a normal part of life, especially when it comes to fitness and nutrition goals. She shares three practical tips on how to manage these moments with grace, from avoiding negative self-talk to learning to laugh at yourself. Andrea reminds listeners that perfection isn’t the goal and that everyone makes mistakes, but it’s how we handle them that truly matters.
    Make it Simple is sponsored by Cozy Earth
    Visit http://cozyearth.com/makeitsimple to get 40% off using code SIMPLE40

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    204. How to Stop Self Sabotage With Dr. Thais Gibson Sep 18, 2024

    In this episode, Andrea sits down with Dr. Thais Gibson, a counselor, bestselling author, and co-founder of the Personal Development School, to dive into the topic of self-sabotage. With nearly a decade of experience and expertise in subconscious reprogramming, Thais breaks down why we often find ourselves stuck in patterns that prevent growth, despite our best intentions. Together, they explore practical steps to rewire limiting beliefs and offer tools to overcome self-sabotaging behaviors. If you’ve ever felt like you’re standing in your own way, this episode is a must-listen for empowering change and building lasting success.
    Links for Dr. Thias Gibson
    Website https://university.personaldevelopmentschool.com/
    Instagram @thepersonaldevelopmentschool
    Youtube https://www.youtube.com/channel/UCHQ4lSaKRap5HyrpitrTOhQ/videos

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    203. Overcoming Burnout and Mom Guilt With Dr. Aushrina Ream Sep 11, 2024

    Andrea is resharing one of her most-listened to episodes with guest Dr. Ashurina Ream, a licensed clinical psychologist, who is the owner of "Psyched Mommy", which offers online mental health resources for mothers. Dr. Ream and Andrea sit down for a conversation about the reality of the struggles of motherhood and navigating guilt, shame, burn out, identity crisis, depression, and much more. Andrea & Ashurina discuss openly how you are not alone in your experiences. This is an interview you don't want to miss.
    Follow Dr. Ream
    https://www.instagram.com/psychedmommy/
    https://www.psychedmommy.com/
    Make it Simple is sponsored by Goodr Sunglasses
    Use code SIMPLE at check out for FREE SHIPPING
    http://goodr.com/SIMPLE

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    202. Enhance Your Gut Health Without Strict Elimination Diets with Brittany Carpenter Sep 04, 2024

    In this episode, Andrea sits down with Brittany Carpenter, a functional medicine dietitian and gut health expert, to explore the importance of gut health and its connection to overall well-being. Brittany shares her unique approach to gut health, focusing on what to add to your diet rather than what to eliminate. They discuss the impact of stress on digestion, the importance of variety in the diet, and practical tips for improving gut health without overwhelming restrictions. Brittany's insights offer a refreshing perspective on how to approach gut health in a balanced, positive way, making it accessible and manageable for everyone.
    Website: https://www.dietitianbrittany.net/
    Instagram: @dietitianbrittany
    Youtube: http://www.youtube.com/@dietitianbrittany
    Free Gut Health Root Cause Quiz
    https://form.jotform.com/242256469573062
    Gut-health promoting foods PDF https://drive.google.com/file/d/1kjYGXSvPvvm_hfzjXQOSxVqcoO-eJbBJ/view
    Make it Simple is sponsored by Goodwipes
    25% off Andrea's Diastasis Recti Core Guide use code SIMPLE

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    201. How Rib Flare and Ab Gripping Are Causing You Problems With Caroline Packard Aug 26, 2024

    In this episode of the MakeFitSimple podcast, Andrea welcomes back Dr. Caroline Packard, a women's pelvic floor physical therapist with a deep passion for helping women overcome pelvic floor dysfunction. They dive into the complexities of rib flare and ab gripping, exploring how these issues affect breathing, pelvic floor health, and overall movement. Caroline, who also contributed extensively to the MakeFitSimple app, shares practical tips on identifying and addressing these common issues, offering listeners actionable insights for improving their core stability and overall fitness.
    @carolinepackarddpt | FB, TikTok & YouTube: Caroline Packard DPT | Website: https://www.connectpelvicfloorfitness.com/
    Rib flare
    Example 1
    Example 2
    Example 3
    Ab gripping
    Example 1
    Example 2
    Make it Simple is sponsored by Cozy Earth
    Visit http://cozyearth.com/makeitsimple to get 40% off using code SIMPLE40

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    200. My #1 Tip For Staying Consistent With Exercise Aug 21, 2024

    Make It Simple is celebrating the 200th episode!! On this milestone Andrea dives into her number one tip for staying consistent with an exercise routine: finding joy in movement. Today she encourages listeners to discover their "soulmate workout"—the exercise that genuinely makes them happy—and then blend it with what their body needs to achieve fitness goals. Andrea shares practical advice on creating a sustainable, enjoyable workout routine that prioritizes happiness and consistency. Happy 200 to all of YOU who made it possible!
    Make it Simple is sponsored by Cozy Earth
    Visit http://cozyearth.com/makeitsimple to get 40% off using code SIMPLE40

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    199. Feeling Puffier After a Work Out? Here’s Why! Aug 14, 2024

    In this episode, Andrea tackles a common concern many have after starting a strength training routine: feeling bigger or puffier after lifting weights. She breaks down the science behind this sensation, explaining how factors like water retention, increased blood flow, and muscle inflammation contribute to these feelings. Andrea will reassure you that this puffiness is a temporary and normal part of the muscle-building process and encourages them to stay consistent with their workouts for long-term benefits. She also shares practical tips on hydration, nutrition, and core engagement to help minimize these effects.
    Make it Simple is sponsored by Goodr Sunglasses
    Use code SIMPLE at check out for FREE SHIPPING
    http://goodr.com/SIMPLE

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    198. Can I Do Less and Still Get Big Results? Aug 07, 2024

    In this episode, Andrea tackles the common struggle of feeling overwhelmed by lofty goals and the pressure to achieve perfection. She emphasizes that you can still achieve meaningful results by doing less, as long as you maintain consistency over time. Drawing from her own experiences and those of her clients, Andrea breaks down the importance of letting go of the all-or-nothing mentality and embracing the power of small, consistent actions. She provides practical examples and mindset shifts to help listeners stay on track with their goals, even when life gets in the way. Tune in to learn why doing less can actually lead to more.
    Just ingredients click HERE
    Get 10% off with code AndreaDFH

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    197. Understanding Electrolytes and Why You Need Them Jul 31, 2024

    Andrea is discussing all things electrolytes! From muscle contractions to hydration and brain function, and why in the heck you need them! She covers it all. With practical tips on how to incorporate electrolytes through foods like watermelon and spinach, and handy supplements for those on-the-go moments, Andrea ensures you are well-equipped to stay balanced and healthy. Plus, she shares her favorite flavors from Just Ingredients' electrolyte range, making it easy to boost your intake. Stay hydrated with a boost of electrolytes!
    Just ingredients click HERE
    Get 10% off with code AndreaDFH
    Resources
    https://www.ncbi.nlm.nih.gov/books/NBK541123/#:~:text=of%20electrolyte%20imbalance.-,Sodium,the%20hormone%20aldosterone.%5B2%5D - electrolytes study
    https://pubmed.ncbi.nlm.nih.gov/7854827/#:~:text=Electrolytes%20are%20essential%20to%20normal,and%20decrease%20muscle%20tension%20development.- muscle and electrolytes
    https://justingredients.us/collections/electrolytes?gad_source=1&gclid=CjwKCAjw74e1BhBnEiwAbqOAjBtS15SvQHuuwflw06EHhCkh4i8BkB7OBZyEZi5m1wQt48LBdzVyDxoCH8IQAvD_BwE - JUST INGREDIENT ELECTROLYTES

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    196. Feet, Hips, and Pelvic Floor: The Hidden Connections with Betsy Johnson Jul 24, 2024

    Andrea dives into an enlightening conversation with Betsy Johnson from Mama Made Strong, a seasoned physical therapist with 20 years of experience and a mom of triplets. Betsy shares her journey from traditional orthopedic clinics to specializing in the often overlooked connection between orthopedic issues and the pelvic floor. She sheds light on the surprising ways our feet, hips, and posture intertwine, explaining why some common core and hip exercises may not be working for you. Andrea and Betsy explore practical solutions for those struggling with complex body issues, emphasizing the importance of understanding and caring for the pelvic floor. This episode is a must-listen for anyone feeling stuck in their fitness journey and looking for deeper insights into their body’s mechanics. Tune in for actionable advice and a sprinkle of humor as Andrea and Betsy tackle these essential topics with expertise and relatability.
    Follow Betsey
    mamamadestrong.com
    @mamamadestrong
    Foot mobility and strength:
    https://www.instagram.com/reel/Ciw8apHAqRt/?igsh=MTVwamhiNnN0YTRpNw==

    https://www.instagram.com/reel/CkLEK9rgusx/?igsh=aDY0MzhlMWk2eGFt
    Asymmetry videos:
    https://www.instagram.com/reel/CxNZnvFr2k_/?igsh=MWNoa2dwcXZibmZ4dg==

    https://www.instagram.com/reel/CY_WDuTgzxP/?igsh=MWc1dDEwaDc0Y3pjcg==
    Make it Simple is sponsored by Good Wipes

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    195. 8 Tips for Managing a Workout Routine as a Busy Mom Jul 17, 2024

    Andrea dives into the heartwarming and challenging topic of fitting in workouts with small kids at home. As a mom who’s been there, Andrea shares her personal journey and top eight tips for making a workout routine work amidst the chaos. From setting tiny, achievable goals to getting creative with time and making workouts fun for the little ones, Andrea’s advice is practical and encouraging. Plus, she reminds us all to embrace the fleeting moments of motherhood, no matter how hectic they seem. Tune in for a dose of inspiration, and actionable tips to keep you moving and motivated!
    Make it Simple is sponsored by Goodr Sunglasses
    Use code SIMPLE at check out for FREE SHIPPING
    http://goodr.com/SIMPLE

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    194. One Crazy Simple Tip to Improving Sleep, Mood, and More! Jul 10, 2024

    Andrea enthusiastically shares a simple yet powerful tip to boost your health and improve your sleep: morning sunlight! She breaks down the science behind why getting sunlight within the first hour of waking up can set your circadian rhythm, boost your mood, and increase productivity. Andrea's practical advice makes it easy to incorporate this habit into your daily routine, whether it's while enjoying your morning coffee, meditating, or taking a walk. Tune in to discover how just 15 minutes of morning sunlight can transform your day and your well-being.
    Resources
    https://pubmed.ncbi.nlm.nih.gov/19497676/ - low cortisol and fatigue
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3440859/ - morning light and leptin in sleep restricted people

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    193. Hormone Series Topic 5: How Overtraining Affects Our Hormones Jul 03, 2024

    In this fifth episode of the hormone series, Andrea dives into the often-overlooked topic of overtraining and its impact on hormones. She breaks down the signs and symptoms of overtraining, explaining how it can lead to hormone imbalances, particularly affecting cortisol, testosterone, and growth hormone levels. Andrea shares personal insights from her 11 years of nutrition coaching, emphasizing the importance of balancing exercise with proper rest and nutrition. She also offers practical advice on adjusting workout routines to prevent overtraining and promote better hormone health. Tune in for valuable tips and a chance to win resistance bands in her exclusive giveaway!
    Make it Simple is sponsored by Goodr Sunglasses
    Use code SIMPLE at check out for FREE SHIPPING
    http://goodr.com/SIMPLE

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    192. Exploring the Benefits and Drawbacks of Various Proteins Supplements Jun 26, 2024

    Andrea dives into the world of protein powder supplements, addressing the overwhelming choices in health food stores and social media. She breaks down various types of protein powders—whey, casein, pea, hemp, soy, and chia—discussing their benefits and potential downsides to help listeners make informed decisions based on their individual needs. Andrea also offers practical advice on selecting high-quality brands and shares a fun summer giveaway exclusively for her podcast listeners. Tune in for a comprehensive guide to choosing the right protein supplement and elevating your fitness journey with confidence.
    Andrea's Protein Recommendations:
    1. Collagen: https://a.co/d/03HlLdS1
    2. Casein: https://a.co/d/09nDWAQj
    3. Whey: https://justingredients.us/collections/protein-powder
    Use code AndreaDFH for 10% off

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    191. Timed vs. Rep-Based Workouts: Which is Right for You? Jun 19, 2024

    Andrea dives into the debate between timed workouts and rep-based workouts. She is breaking down the pros and cons of each style, helping listeners decide which approach might be more effective for their goals. Andrea emphasizes that neither method is superior; it all depends on individual needs, goals, and preferences. Which style will be the best fit for you? Have a listen and find out!
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    190. Why I Teach My Kids Breathing Techniques for Stress, Anger, and More (And How to Do It!) Jun 12, 2024

    Andrea explores the profound benefits of diaphragmatic breathing, also known as 360 breathing, which emphasizes the expansion of the ribs, belly, and back. This technique is not only pivotal for adult wellness, particularly in strengthening the core and alleviating back pain, but also offers numerous benefits for children. The episode features candid guest interviews with her daughters, who share their personal experiences and the positive impacts of these breathing practices on their daily lives. This discussion illuminates how such simple techniques can significantly enhance emotional and physical health across all ages.
    https://search.app/9hD2kq6vps7pbESK7- PBS KIDS BREATHING
    https://www.uofmhealth.org/conditions-treatments/digestive-and-liver-
    https://www.childrens.com/health-wellness/breathing-exercises-for-kids

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    189. My Best Tips For Health and Fitness While on Vacation Jun 05, 2024

    Andrea shares invaluable insights on how to maintain fitness goals while indulging in the joys of summer vacations. She is sharing practical strategies that balance health commitments with holiday pleasures, and offers easy-to-implement tips for exercising and eating well on the go. From creating an Instagram travel workout folder to packing strategic snacks, Andrea's advice is tailored for those looking to stay active and healthy without missing out on the relaxation and fun of travel. The episode is especially helpful for anyone looking to keep their fitness on track amidst the tempting disruptions of vacation indulgences.
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    188. 5 Fat Loss Misconceptions That Could Be Hindering You May 29, 2024

    Andrea giving you more about common fat loss misconceptions, aiming to clarify the nuances and complexities surrounding them. Through a blend of scientific evidence and personal anecdotes, Andrea breaks down why such blanket statements don't hold true across different scenarios. The discussion extends beyond fat loss, touching on broader topics like the quality of food ingredients, the impact of dietary choices on long-term health, and how individual differences influence nutritional needs.
    Resources:
    GENETICS AND OBESITY:
    https://www.ncbi.nlm.nih.gov/books/NBK573068/
    https://www.health.harvard.edu/staying-healthy/why-people-become-overweight#:~:text=Genetic%20influences&text=Genes%20contribute%20to%20the%20causes,of%20treating%20your%20weight%20problems.
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    187. 6 Vitamins, Minerals, and Supplements to Boost Your Metabolism May 22, 2024

    Andrea is giving you all things metabolism, offering powerful strategies to enhance their metabolic rate through specific vitamins, minerals, and supplements. Andrea breaks down the role of B vitamins in metabolism and introduces other key nutrients like and explains how they assist in energy production and fat metabolism. The episode is peppered with practical tips and an approachable style that will encourage you to boost your metabolism effectively.
    Andrea's Favorite Magnesium Breakthrough click HERE

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    186. Healing and Thriving After a C Section With Janette Yee May 15, 2024

    Andrea welcomes Janette Yee, a perinatal athletic therapist dedicated to transforming the approach to perinatal healthcare. Janette discusses the intricacies and recovery strategies for women who have undergone C-sections. Her extensive experience and pioneering online programs offer groundbreaking insights and practical tips to help women regain confidence and strength post-surgery. Janette’s expertise sheds light on a topic often overlooked in women's health, aiming to empower listeners with knowledge and actionable advice, whether they are directly affected or know someone who could benefit from this valuable information.
    Instagram/TikTok @askjanette. Website: www.janetteyee.com
    FREE resource about Cesarean Scar Massage: https://www.janetteyee.com/safety-first-3-caesarean-scar-massage-principle
    Cesarean Recovery Foundations program- https://www.janetteyee.com/cesarean-recovery-foundations
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    185. Shifting Your Mindset With Tessa Romero May 08, 2024

    In this episode of the podcast, Andrea sits down with mindset coach Tessa Romero to explore the transformative power of shifting our perspective. Tessa, who specializes in mindset work for mothers, shares her journey and practical tips for overcoming negativity and embracing empowering beliefs. Together, they discuss the importance of reframing our "I am" statements to align with who we want to be, the pitfalls of justifying our actions with "but," and the value of journaling to stay grounded and intentional. Tessa's inspiring advice and Andrea's relatable experiences create an insightful conversation that will leave listeners eager to implement positive changes in their daily lives. Tune in for actionable strategies to master your mindset and create lasting impact in your personal and family life.
    Follow Tessa
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    Www.alignmentjournaling.com
    @tessaromero_
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    184. Hormone Series Topic 4: Improving Your PMS Symptoms and Hormone Awareness with Dr Erin Ellis May 01, 2024

    In today's episode of our hormone series, Andrea welcomes Dr. Erin Ellis to discuss the complexities of menstrual health and hormone balance. Dr. Ellis, a naturopathic doctor specializing in women's health, shares her insights on improving painful periods and mitigating PMS symptoms through hormone awareness. She emphasizes the body's natural ability to heal itself when given the proper tools and support. This episode not only educates on menstrual health but also provides practical advice on taking control of one's wellness journey.
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    Follow Dr. Erin Ellis
    @dr.erinellis
    https://linktr.ee/dr.erinellis
    Period Productivity Planner on Amazon
    Hack My Hormones Course

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    183. How Much Protein Can You Digest at One Meal and How it Affects Kidney Function Apr 24, 2024

    Andrea is addressing a commonly asked questions about protein intake, addressing concerns about the optimal amount of protein per meal and its effects on kidney health. She unpacks the science behind protein absorption and usage, the limit to how much protein one can consume at a single meal, and the body's capacity to utilize protein beyond just muscle synthesis. Andrea aims to demystify protein myths and encourages listeners to consider their total daily protein intake rather than fixating on individual meals.
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    182. The Difference Between Clean Eating and Balanced Eating Apr 17, 2024

    Andrea dives into the nuances of clean eating versus balanced eating, explaining how each approach impacts fitness goals like fat loss, muscle maintenance, or muscle growth. Andrea offers insight into why a sole focus on clean eating—emphasizing whole foods—may not always align with individuals’ nutritional needs for achieving specific health outcomes.
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    181. The Secret Sauce to Improving Strength and Overall Fitness Apr 10, 2024

    Andrea is giving you a very special tip to significantly enhance full-body strength and efficiency in workouts and daily activities. She shares a personal anecdote to illustrate how correct breathing techniques can be a game-changer in building strength, particularly through engaging the deep core. Andrea offers insights into how these methods can lead to improved performance in exercises and better posture in everyday tasks, and assures you that incorporating these tips can lead to noticeable improvements in their fitness journey, irrespective of your goals.
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    180. 10 Signs You May Have a Poor Relationship With Food and Tips to Help Apr 03, 2024

    Andrea is addressing the complex relationship you might have with food, identifying common red flags that might indicate a less-than-healthy perspective, may not even be aware of. With a compassionate and informative approach, she discusses how labeling foods as 'good' or 'bad,' obsessive food thoughts, and the cycle of restriction followed by overindulgence can negatively impact one's mental and physical health. Andrea shares her personal journey towards food freedom, illustrating how small, consistent changes can lead to significant improvements in self-esteem and overall well-being. Encouraging listeners to reevaluate their dietary habits, Andrea's message is one of hope and empowerment, advocating for a lifestyle where health and enjoyment of food coexist harmoniously.
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    179. 8 Tips to Eating Healthier on a Budget Mar 27, 2024

    Andrea tackles the timely topic of eating healthily on a budget amidst rising inflation and financial pressures. She shares a comprehensive array of simple, practical tips inspired by a conversation with a client facing financial difficulties. Through personal anecdotes and research-backed advice, Andrea will empower you to navigate the challenges of eating well on a budget, encouraging small, manageable changes for lasting impact.
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    178. 5 Things to Explore When the Scale Goes Up Mar 20, 2024

    Andrea delves into the contentious topic of the scale and its impact on emotional and physical health. She discusses the scale's potential negative effects and then explores strategies for managing weight fluctuations without letting the scale dictate one's self-worth. Andrea's holistic approach encourages listeners to focus on overall health rather than numbers on a scale, offering practical tips for a balanced lifestyle and mental well-being.

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    176. What to do When Things Don't Go to Plan Mar 13, 2024

    Today Andrea dives into the universal experience of facing setbacks and how to navigate when plans fall through, both in significant life events and everyday hiccups. Andrea shares a personal story and introduces a fail-proof three-step focus to regain direction and positivity in any situation. . With actionable advice and examples from her life and those of her clients, Andrea's discussion is aimed at inspiring listeners to overcome obstacles with resilience.

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    175. My 100 Lb Weight Loss Journey with Ren Shelley Mar 06, 2024

    In this empowering episode Andrea delves into the remarkable journey of Ren Shelley, a DFH coach and elite personal trainer, who shares her inspiring story of overcoming childhood struggles with weight to achieve a monumental 100-pound weight loss. This episode is not just about weight loss; it's about Ren’s transformative journey towards self-love, understanding nutrition beyond diet myths, and embracing the power of consistency and resilience. Through her story, listeners will discover the importance of setting realistic goals, the pitfalls of extreme dieting, and the power of small, sustainable changes. Join Andrea and Ren for an episode filled with practical tips, heartfelt advice, and the motivation to embark on your own journey of self-discovery and wellness
    Follow Ren Shelley
    @ren_fit_shelley
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    174. Hormone Series Topic 3: Testosterone in Women Feb 28, 2024

    Andrea continues her enlightening series on hormones, focusing on the critical yet often misunderstood role of testosterone in both men and women. Diving deep into the nuances of testosterone, including the implications of both high and low levels, Andrea explores how testosterone affects various aspects of health such as libido, muscle mass, bone density, and mood. With a keen emphasis on natural remedies, Andrea shares valuable tips on how to manage testosterone levels through diet, exercise, sleep, and mindful medication management.
    Studies Referenced:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7098532/#:~:text=Testosterone%20can%20be%20important%20in,%2C%20sexual%20function%2C%20and%20energy.
    https://www.nature.com/articles/s41598-022-21008-7
    https://my.clevelandclinic.org/health/diseases/24897-low-testosterone-in-women
    Magnesium
    https://bioptimizers.com/shop/products/magnesium-breakthrough
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    173. Aerobic Exercise Vs Anaerobic exercise Feb 21, 2024

    Today Andrea demystifies the often confusing distinction between aerobic and anaerobic exercises. Building on the curiosity sparked by a previous episode, she dives deep into explaining the core differences, benefits, and examples of each exercise type, ensuring listeners understand how to identify which zone they're in during their workouts. The episode doesn't just stop at exercise; it also incorporates the crucial role of protein in muscle recovery, highlighting the quality and variety offered by Just Ingredients. Andrea highlights the importance of incorporating both exercise styles into a workout regimen, dispelling myths and encouraging a balanced perspective on fitness. Through a detailed discussion on heart rate zones and practical tips for maximizing workout effectiveness, listeners are equipped with knowledge to enhance their fitness journey, all while being reassured of their progress and encouraged to embrace the beauty in every form of exercise.
    HOW TO FIND MAX HEART RATE:
    1.HRmax = 220 – age (which is reported to be simpler to use)
    2.HRmax = 206.9 – (0.67 x age) (reported to be more accurate)
    EXMAPLE OF CHART:
    https://greatist.com/fitness/heart-rate-zones#_noHeaderPrefixedContent
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    172. One Surprising Tip to Improve Mobility, Joint Pain, and Even Fat Loss Feb 14, 2024

    In today's thirst quenching episode, Andrea emphasizes the critical role of hydration in enhancing flexibility, mobility, reducing joint pain, and supporting fat loss and muscle strength. She is throwing down research-backed insights, and highlights the extensive benefits of increasing water intake. Andrea shares tips for easily incorporating more water into daily life, motivating listeners to prioritize hydration for improved health and wellness. Get ready to soak it all in!

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    171. What Does Toned, Bulking, and Tightening Mean? Feb 07, 2024

    This episode serves as a comprehensive guide for anyone looking to enhance their fitness journey through informed choices, debunking common myths, and embracing a love for the process rather than fixating solely on aesthetic outcomes. With a focus on demystifying the jargon and simplifying the approach to fitness, Andrea addresses common misconceptions around building muscle and adjusting body composition through diet and exercise. She emphasizes the importance of understanding what truly contributes to the toned appearance many seek and challenges the myths surrounding workout routines and their supposed outcomes. Throughout the episode, Andrea provides insights into how a balanced approach to nutrition, exercise, and lifestyle can lead to improved health and fitness, without succumbing to the pitfalls of trendy, misleading fitness marketing.


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    Produced by Light On Creative Productions

    170. Do You Need to Feel “The Burn” to Make a Workout Effective Jan 31, 2024

    Andrea delves into the common and often misunderstood sensation experienced during exercise: the muscle burn. She provides a detailed explanation of what this burning sensation actually signifies and dispels some prevalent myths surrounding it. The episode focuses on the scientific aspects of muscle burn, its benefits, and clarifies what it does not indicate in terms of fitness progress. Listeners can expect a balanced combination of scientific information and practical advice, tailored especially for fitness enthusiasts and those curious about the workings of their bodies during exercise.
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    In this episode, you'll be able to:

    • Understand the scientific explanation behind the burning sensation in muscles during exercise.
    • Learn about the benefits of experiencing muscle burn and its role in enhancing fitness.
    • Recognize common misconceptions related to muscle burn, including its association with fat loss and muscle growth.
    • Discover practical tips on how to achieve effective workouts, balancing between muscle endurance and strength.


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    Produced by Light On Creative Productions

    169. Your Choices Matter More Than Your Abilities with Katrina Devereaux Jan 24, 2024

    In this touching and inspiring episode Andrea invites Katrina Devereaux, to share her unique journey through health, fitness, and the challenges of raising a child with special needs. Katrina’s story is a testament to the power of adaptability, perseverance, and finding unique solutions to life's challenges. Andrea and Katrina delve into the importance of overcoming personal limitations, the significance of choices over abilities, and a reminder that fitness and health are not one-size-fits-all.
    GET ON THE WAITLIST FOR ANDREA'S NEW APP
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    In this episode, you'll be able to:

    • Understand how personal challenges and limitations can be transformed into sources of strength and inspiration.
    • Learn about the unique challenges of raising a child with special needs and how to adapt fitness routines to accommodate them.
    • Gain insights into the benefits of exercise and movement for individuals with special needs, including mental and physical health improvements.
    • Discover the power of making choices that are right for your personal situation, rather than conforming to societal norms or expectations.
    • Feel inspired by Katrina's journey of becoming a Zumba instructor for children with special needs, highlighting the importance of accessibility and inclusion in fitness.


    Key Topics and Timestamps:

    • [00:00:00] Introduction to the episode and guest, Katrina.
    • [00:05:00] Katrina shares her experiences with her daughter with special needs.
    • [00:06:00] The impact of her daughters condition on Katrina's fitness journey.
    • [00:09:00] Katrina's approach to overcoming fitness limitations.
    • [00:10:00] Incorporating her daughter into fitness routines and adapting to gym limitations.
    • [00:19:00] The importance of sensory diet and proprioceptive input in exercise.
    • [00:22:00] Addressing developmental milestones through exercise.
    • [00:26:00] Finding alternative ways to exercise and bond as a family.
    • [00:28:00] The concept of making choices that suit individual life situations.
    • [00:30:00] Conclusion: Finding ‘bridges’ in life and the power of choices.


    Use code AndreaDFH for 10% of Just Ingredients
    Andrea's favorite Dry Shampoo click HEREhttps://justingredien

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    Produced by Light On Creative Productions

    168. Uncommon Culprits That Are Causing Core Problems With Dr. Lashonda Jones Jan 17, 2024

    Andrea welcomes Doctor of Physical Therapy and Pregnancy Postpartum Trainer, Dr. Lashonda Jones, to discuss the key solution to help you achieve a stronger core, leading to better overall health and vitality. Together they discuss unlikely foes and encourage you to reclaim your core strength with uncommon strategies and shares her goal of helping moms achieve better overall well-being despite the compelling central conflict of postpartum struggles.
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    @ptrainershonda
    https://linktr.ee/ptrainershonda
    https://www.instagram.com/reel/C2u1MwXgJec/?igsh=OGNycTVwZjZseGxv


    The key moments in this episode are:
    00:00:00 - Uncommon Culprits Causing Core Problems
    00:01:33 - Importance of Sleep Quality
    00:07:24 - Variations of Diastasis Recti
    00:12:29 - Uncommon Factors for Core Health
    00:12:36 - Importance of Total Body Strengthening for Diastasis Recti Healing
    00:14:07 - Impact of Sleep and Nursing on Diastasis Recti Healing
    00:16:52 - Importance of Proper Posture and Form
    00:18:03 - Signs and Effects of Upper Ab Gripping
    00:20:25 - Impact of Waist Trainers and Leggings on Diastasis Recti Healing
    00:26:37 - Nutrition and Diastasis Healing
    00:28:56 - Uncommon Strategies for Healing Diastasis Recti
    00:38:27 - Seeking Individualized Help for Postpartum Healing
    00:39:23 - Where to Find Support and Resources
    00:40:12 - C-Section Recovery and Education
    00:40:53 - The Holistic Approach to Postpartum Healing
    Make it Simple is sponsored by Cozy Earth
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    Download Andrea's Make Fit Simple APP for a 7 day free trial
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    Produced by Light On Creative Productions

    167. Hormone Series Topic 2: High Cortisol Jan 10, 2024

    Welcome back to the hormone series! In this episode Andrea is focusing on understanding high cortisol levels. Cortisol, commonly known as the stress hormone, plays a crucial role in various bodily functions beyond just the stress response. Andrea explains the production and regulation of cortisol through the HPA axis and its impact on sleep, blood sugar regulation, inflammation, digestion, and more. Andrea encourages listeners to take control of their cortisol levels by adopting these natural strategies and emphasizes the importance of consulting a healthcare professional for personalized guidance.
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    In this episode, you'll be able to:

    • Gain insights into the multifaceted role of cortisol in the body.
    • Understand the natural rhythm of cortisol production and its impact on waking up and sleeping.
    • Explore how cortisol affects blood sugar regulation and its role in inflammation.
    • Learn about the connection between cortisol, digestion, and metabolism.
    • Discover the significance of cortisol in dealing with resistance from physical or mental stressors.
    • Recognize the symptoms of high cortisol levels, such as rapid weight gain, muscle weakness, high blood pressure, and more.
    • Receive practical tips on naturally balancing cortisol levels through lifestyle adjustments, including sleep improvement, dietary changes, and stress management.


    Key Moments:

    • Introduction to Cortisol and its Functions (00:04:00)
    • Cortisol's Role in Sleep-Wake Cycle (00:05:00)
    • Cortisol and Blood Sugar Regulation (00:07:00)
    • Cortisol's Anti-inflammatory Role (00:08:00)
    • Cortisol's Impact on Digestion and Metabolism (00:10:00)
    • Symptoms of High Cortisol (00:11:00)
    • Natural Ways to Balance Cortisol (00:12:00)
      • Importance of quality sleep
      • Dietary considerations, including glycemic index and anti-inflammatory foods
      • Managing caffeine intake
      • Balancing exercise routines
    • Supplements and Deficiencies (00:27:00)
      • Magnesium, Zinc, Sodium, Potassium
      • Adaptogenic herbs: Holy Basil, Ginseng, Ashwagandha, Lion's Mane, Rhodiola Rosea, Panax
      • CBD oil for calming effects


    Download Andrea's Make Fit Simple APP for a 7 day free trial
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    Produced by Light On Creative Productions

    166. 2 Mistakes You Are Making With New Year's Resolutions Jan 03, 2024

    In this episode, Andrea dives into the common pitfalls people encounter when setting New Year's resolutions. Reflecting on the unique energy that the new year brings, she discusses the importance of goals and the two significant mistakes that hinder success. Andrea will guide you on the importance of balancing structure and flexibility in achieving New Year's resolutions and life goals. Stay inspired and adaptable on your journey to success!
    GET ON THE WAITLIST FOR ANDREA'S NEW APP
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    In This Episode, You'll Be Able To:

    • Understand the significance of setting realistic and maintainable goals.
    • Learn the importance of having a structured plan to achieve your objectives.
    • Explore the need for flexibility and adaptability in your journey toward success.
    • Gain insights into creating a solid, flexible plan for various life goals, whether related to fitness, nutrition, relationships, or finances.


    Key Moments in the episode:

    • [00:00:00] Introduction and reflection on the unique energy of the new year.
    • [00:03:00] Sponsor message: AG1 - A simple way to address health needs.
    • [00:04:00] Update on the upcoming app release and founding members' discount.
    • [00:05:00] Introduction to the main topic: Two mistakes in New Year's resolutions.
    • [00:06:00] Mistake #1 in common setbacks
    • [00:07:00] Mistake #2 that keeps you from really achieving your goals
    • [00:10:00] Importance of combining solid structure with flexibility.
    • [00:12:00] Examples of setting realistic goals and tiny steps toward them.
    • [00:16:00] The significance of adjusting and adapting in the journey.
    • [00:18:00] The impact of an all-or-nothing mindset and the need for grace.
    • [00:21:00] Applying flexibility to different goals: working out, saving money, and eating healthier.
    • [00:23:00] Wrapping up the episode with encouragement and motivation.


    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 fi

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    Produced by Light On Creative Productions

    165. Understanding Nutrition Labels and What is Being Advertised Dec 27, 2023

    Andrea is digging in to the often-confusing information presented on food packaging. She emphasizes the importance of not fearing food but instead becoming knowledgeable about it. The episode covers the basics of nutrition labels, decoding confusing front-of-package wording, and understanding the individualized nature of nutritional needs based on factors like goals, activity level, and personal health markers. Andrea encourages listeners to approach food choices with knowledge, empowering them to make informed decisions that contribute to a positive and balanced relationship with food.
    GET ON THE WAITLIST FOR ANDREA'S NEW APP
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    In this episode, you'll be able to:

    • Gain insight into the basic elements of a nutrition label and understand how to interpret the information.
    • Uncover the hidden truths behind front-of-package advertising and learn to critically assess what's being promoted.
    • Consider individual factors such as goals, activity level, and health markers to make informed choices about food consumption.
    • Discover the impact of protein, fats, and carbs on overall health and well-being.
    • Develop the ability to compare and contrast food labels to make choices that align with personal nutritional goals.
    • Gain practical tips on deciphering ingredient lists, recognizing misleading packaging, and avoiding common pitfalls.


    Key Topics:

    • Introduction to the episode's theme and the importance of not fearing food [00:04:00].
    • Understanding the individualized nature of nutrition needs based on goals and personal factors [00:05:00].
    • Exploring the components of food—proteins, fats, and carbs—and the misconceptions around them [00:07:00].
    • Practical tips for reading and understanding nutrition labels in a grocery store [00:08:00].
    • Decoding the impact of wording like "low fat," "low sugar," and "low carb" on food packaging [00:11:00].
    • Unveiling the trade-offs in reduced fat, low sugar, and low carb products [00:13:00].
    • Recognizing the pitfalls of overindulging in alternative food items and the importance of moderation [00:20:00].
    • Emphasizing the simplicity and nutritional benefits of whole foods without labels [00:23:00].
    • Breaking down the significance of calories, proteins, fats, and carbs in understanding nutritional content [00:27:00].


    Download Andrea's Make Fit Simple APP for a 7 day free trial
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    Produced by Light On Creative Productions

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

    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
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    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]


    Download Andrea's Make Fit Simple APP for a 7 day free trial
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    Produced by Light On Creative Productions

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

    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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    Produced by Light On Creative Productions

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

    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
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    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
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    Produced by Light On Creative Productions

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

    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
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    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.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
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    Produced by Light On Creative Productions

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

    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
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    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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    Produced by Light On Creative Productions

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
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    Produced by Light On Creative Productions

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

    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 Vitam

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
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    https://www.deliciouslyfitnhealthy.com/links
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

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

    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


    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    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,
    SIGN UP for DFH coaching for nutrition and fitness programs
    https://www.deliciouslyfitnhealthy.com/coaching

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    152. 7 Non-Scale Victories to Support Progress in Your Fitness Journey Sep 27, 2023

    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


    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

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

    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.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    Follow Andrea on Instagram
    @deliciouslyfitnhealthy
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    Training & Coaching
    https://www.deliciouslyfitnhealthy.com/links
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    140. 7 Tips to Prevent Overeating Jul 05, 2023

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    Follow Andrea on Instagram
    @deliciouslyfitnhealthy
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    Training & Coaching
    https://www.deliciouslyfitnhealthy.com/links
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

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

    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,

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
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    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    Follow Andrea on Instagram
    @deliciouslyfitnhealthy
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    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    Follow Andrea on Instagram
    @deliciouslyfitnhealthy
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

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

    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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
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    Produced by Light On Creative Productions

    134. What You Didn’t Know About Menstrual Cycles and Hormones with Cassandra Wilder May 24, 2023

    In today's episode Andrea and Dr. Wilder are discussing menstrual cycles and hormones. Dr. Cassandra Wilder is a naturopathic doctor and hormone expert for women and helps get to the root of their hormone and menstrual health symptoms with her programs and functional lab testing. She is also the host of the CYCLICAL Podcast. Andrea and Cassandra are breaking down cycles, phases, foods, workouts, minerals and how they all relate to each other.
    In this episode, you will be able to:

    • Unveil the hidden benefits of tracking menstrual cycles for improved hormonal health.
    • Grasp the connection between managing PMS symptoms and adopting a holistic approach to nutrition, exercise, and self-care.
    • Comprehend the interplay of stress and nutrient deficiencies on overall hormonal wellness.
    • Access tailor-made remedies for hormone imbalances via specialized nutrient supplementation.
    • Determine the crucial balance between calcium and potassium for optimal hormonal health.

    Follow Cassandra
    website: www.cassandrawilder.com
    instagram: @drcassandrawilder

    Cassandra's Resources
    Hormone Quiz: www.cassandrawilder.com/quiz
    Favorite magnesium options: https://us.fullscript.com/protocols/cassandrawilder-my-favorite-supplements
    Carrot salad post: https://www.instagram.com/p/CsZEbdXxJ5F/
    Eating Cyclically blog: https://www.cassandrawilder.com/blog/what-to-eat-with-the-phases-of-your-menstrual-cycle

    Make it Simple is sponsored by Cozy Earth
    Visit

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    133. The Mindful Gut Approach with Amanda Sauceda May 17, 2023

    In this episode, Andrea Allen and registered dietitian and gut health nutritionist, Amanda Saucedo, discuss the importance of gut health and the principles of her Mindful Gut approach. Amanda has been helping people since 2011 address their gut health, irritable bowel syndrome, and food sensitivities/intolerances. Her mission is to help people improve their gut health and help them be more flexible, loving and understanding with their ability to do so. Gut health is a frequently discussed topic, and Andrea and Amanda are breaking down everything you need to know.
    In this episode, you will be able to:

    • Grasp the importance of tailoring gut-health routines for a more effective approach to wellness.
    • Cultivate a mindful eating mindset for a renewed sense of adventure and self-assurance in the kitchen.
    • Recognize goal-setting and intention-focused nutrition as a practical alternative to unattainable perfection.
    • Realize the impact of giving heed to your body's distinct requirements for improved physical and mental health.
    • Discern the role of dietary tracking and self-awareness in detecting and addressing gastrointestinal concerns.


    The key moments in this episode are:
    00:00:00 - Introduction,
    00:01:38 - The Gray Area of Gut Health,
    00:06:01 - The Mindful Gut Approach,
    00:10:47 - Gut Intuition,
    00:12:56 - Gut Healing,
    00:13:23 - Foundational Normal Gut Health,
    00:24:00 - Eating with Intention,
    00:28:23 - The Mind-Gut Connection,
    00:32:55 - The Role of Probiotics and Prebiotics,
    00:26:50 - Eating with Intention,
    00:29:37 - Kitchen Confidence,
    00:39:48 - Kitchen Confidence and Mindful Eating,
    00:40:35 - Purpose Over Perfection,
    00:41:40 - Conclusion


    Follow Amanda
    Instagram @guthealth.nutritionist
    Food & Mood Journal click HERE
    The Mindful Gut Program click HERE
    Make it Simple is sponsored by Goodr
    Visit https://goodr.com/simple to get 15% off using code SIMPLE

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    132. Does Your Bra Feel Tighter Around Your Ribs After Kids? Let's Talk About Rib Flare May 10, 2023

    In today's episode Andrea is discussing and educating on the solutions. She uncovers the root causes of rib flare and diastasis recti, and share how to enhance your pelvic floor and rib health. Say goodbye to discomfort and hello to a stronger, healthier you.
    In this episode, you will be able to:

    • Explore the relationship between rib flare, diastasis recti, and post-pregnancy posture challenges.
    • Unearth the potential of 360 breathing and body positioning for optimizing rib flare and pelvic floor health enhancement.
    • Investigate the influence of back muscle tension in exacerbating rib flare problems.
    • Acquire knowledge about stabilization movements and side planks as effective solutions to rib flare difficulties.
    • Dart towards the equilibrium between flaring and gripping for a comprehensive deliberation on rib flare challenges.

    The key moments in this episode are:
    00:00:00 - Introduction,
    00:01:39 - What is Rib Flare,
    00:05:18 - Rib Flare and Posture,
    00:07:31 - Breathing and Rib Flare,
    00:10:49 - Types of Rib Flare,
    00:14:01 - Understanding Rib Flare,
    00:15:26 - Improving Posture and Breathing,
    00:21:39 - Releasing Your Back,
    00:23:10 - Body Positioning During Movements,
    00:27:01 - Body Positioning Awareness,
    00:28:12 - Exercises to Improve Rib Flare,
    00:33:43 - Avoiding AB Gripping,
    00:36:47 - Taking Small Steps to Improve Rib Flare,
    00:37:46 - Conclusion,


    MOTHER'S DAY SALE on Diastasis Recti, Postpartum, and Pregnancy Guide
    Use code MOTHER for 25% off. Don't miss our on this once a year sale which ends Sunday.
    Click HERE for links to the guides.

    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    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, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    131. Simple swaps to Improve Your Health and Hormones with Karalynn Call May 03, 2023

    Andrea and Karalynne are diving into the reality of food and product labels and how many things we consume or put on our bodies are actually harmful to us. Karalynne Call is a certified nutritionist, mental health advocate, mother of 6 and Founder of Just Ingredients with a large product line of nourishing nutritional and personal care products. In this episode, you'll uncover the secrets to a holistic approach to wellness, learn easy swaps for a healthier lifestyle, and understand the impact of toxins on your mental and physical health. Say goodbye to the confusion and frustration of deciphering labels and hello to a cleaner, more nourishing lifestyle.

    In this episode, you will be able to:

    • Realize the crucial role of natural and non-toxic products in your life.
    • Delve into the benefits offered by a holistic perspective on health.
    • Find out simple modifications that promote a wholesome way of living.
    • Recognize the connection between toxins and overall mental and physical health.
    • Acquire the skill of interpreting labels and comprehending the contents of your products.


    Follow Karalynne
    Shop Protein Powder, Pre-Workout, Face Serum, Deodorant, Dry Shampoo, etc at justingredients.us
    Learn more about simple swaps you can make in your life by following along on Instagram @just.ingredients
    Listen to the chart-topping Just Ingredients Podcast click HERE


    AndreaDFH 10% off Just Ingredients products
    Personal Care Swaps:
    https://www.instagram.com/p/Cq_sy6rMNg9/?igshid=YmMyMTA2M2Y=
    Household Swaps:
    https://www.instagram.com/p/CooAW6Fs6_N/?igshid=YmMyMTA2M2Y=
    Food swaps:
    https://www.instagram.com/p/CpjdTkcrUvA/?igshid=YmMyMTA2M2Y=
    Price:
    https://www.instagram.com/p/CoJKelDsWCb/?igshid=YmMyMTA2M2Y=
    Make it Simple is sponsored by the Diastasis Recti Guide
    https://www.deliciouslyfitnhealthy.com/drcourse

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    130. How to Advocate For Your Health: My Hip Misdiagnosis Apr 26, 2023

    In today's episode Andrea encourages the importance of advocating for your own health. This means that you feel empowered to speak up, ask questions, get your needs and concerns addressed and also have preferences. Your doctor should feel like a team mate in the journey to your health recovery. Andrea shares her personal story of her diagnosis of a debilitating hip condition, AVN. Despite being told nothing would help, she persisted and set out on a journey to advocate for her health. Can she find an answer or will her condition prove to be too strong? Find out in this intense episode of advocating for your health.

    In this episode, you will be able to:

    • Delve into innovative solutions for managing Avascular Necrosis (AVN) diagnosis and treatment options.
    • Realize the importance of taking charge and investigating medical choices for well-informed decisions.
    • Grasp the impact of physical therapy in reducing hip pain and promoting greater mobility.
    • Pursue a holistic approach to health with lifestyle modifications and non-surgical possibilities.
    • Develop effective communication strategies for successful collaboration with healthcare providers.

    The key moments in this episode are:
    00:00:00 - Introduction,
    00:01:50 - Review,
    00:03:02 - Advertisement,
    00:05:39 - Hip Diagnosis,
    00:11:57 - Second MRI,
    00:13:42 - Misdiagnosis and Advocating for Your Health,
    00:16:38 - Teamwork and Communication with Healthcare Providers,
    00:21:35 - Specifics Matter,
    00:25:07 - Finding the Right Healthcare Provider,
    00:27:04 - Trusting Your Gut and Getting a Second Opinion,
    00:27:17 - Importance of Second Opinion,
    00:28:17 - Seek the Right Provider,
    00:29:25 - Seek Holistic Health,
    00:31:19 - Empower Yourself,


    Make it Simple is sponsored by Cozy Earth
    Visit www.cozyearth.com

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    129. The Connection Between a Flat Butt and The Pelvic Floor with Dr. Caroline Packard Apr 19, 2023

    Andrea and Dr. Packard discuss the importance of the pelvic floor and it's connection to the glutes. Caroline Packard is a mom of three, and a pelvic floor therapist. Backed by a doctorate of physical therapy and a passion for pelvic health, her mission is to educate and empower women through knowledge and movement to improve their pelvic floor dysfunction and improve their overall health.
    In this episode, you will be able to:

    • Discover the critical role of the pelvic floor in glute muscle growth and overall health.
    • Recognize weak pelvic floor signs such as flat or heart-shaped bottoms and their implications.
    • Master proper breathing techniques to enhance your pelvic floor health.
    • Rebuild your glutes and pelvic floor after pregnancy with specialized exercises.
    • Overcome outdated pelvic floor myths and stay updated with the latest insights.

    The key moments in this episode are:
    00:00:00 - Introduction,
    00:00:56 - How Pelvic Floor Affects Glutes,
    00:07:22 - Lesser Known Links to Pelvic Floor,
    00:11:07 - Pelvic Floor and Pregnancy,
    00:13:09 - Weak Pelvic Floor and Glutes,
    00:16:15 - Fixing Heart-Shaped Glutes,
    00:19:59 - Strength Training and the Core,
    00:22:56 - Butt Gripping and Awareness,
    00:25:15 - Consistency is Key,
    00:26:05 - Signs of Non-Optimal Glute Function,
    00:28:51 - The Skill of Running,
    00:34:06 - Listen to Your Body,
    00:36:42 - Importance of Breathing,
    00:37:54 - Where to Find Caroline,
    00:40:22 - Encouragement for Listeners,


    Follow Dr. Caroline Packard
    Instagram @carolinepackarddpt
    Website & Other links click HERE
    Make it Simple is sponsored by Cozy Earth
    Visit

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    128. Is Your Goal Worth It? Apr 12, 2023

    In todays episode Andrea is asking the question, do your goals have a big picture vision for what can help you in the long term? After years of helping clients Andrea realized that striving for unattainable goals could lead to unhappiness if done for the wrong reasons. Andrea discusses finding joy in the in the journey over becoming hyper-focused on the end result.
    In this episode, you will be able to:

    • Discover the art of aligning goals with personal values for increased life satisfaction.
    • Learn strategies to prevent fixation on external factors for better goal management.
    • Uncover the joys of embracing the journey towards goal achievement.
    • Find the power in evaluating goals through consistent self-awareness practices.
    • Realize your unique abilities and utilize your inner strengths throughout your progress.


    The key moments in this episode are:
    00:00:00 - Introduction,
    00:01:14 - Thinking About Your Goals,
    00:05:23 - Success and External Goals,
    00:13:15 - Aligning Your Goals with Your Priorities,
    00:14:30 - The Negative Impact of Goals,
    00:16:00 - Maintaining Your Goals,
    00:18:17 - Adjusting Your Goals,
    00:19:13 - Final Thoughts


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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    127. Let's Talk About Sex With Dr. Vanessa and Xander Marin Apr 05, 2023

    Andrea and Dr. Vanessa and Xander Marin, New York Times Best Selling authors, dive into a conversation about all things SEX! That's right! Sexual health is am important part of personal health and they are discussing the importance of normalizing communication in intimacy. Vanessa is a sex therapist with 20 years of experience and has been featured in The Oprah Magazine, Harper’s Bazaar, Vogue, Goop, and more. Vanessa and Xander co-authored their best-selling book,Sex Talks: The Five Conversations That Will Transform Your Love Life.

    Follow Vanessa (and Xander)
    Instagram @vanessaandxander
    Podcast Pillow Talks
    Book Sextalksbook.com
    Make it Simple is sponsored by Cozy Earth
    Visit www.cozyearth.com to get 40% off using code SIMPLE40

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    126. Mastering You Aches and Pains Using Mobility With Amir Zandinejad Mar 29, 2023

    Andrea and Amir discuss mobility, what it means, and how you can utilize it to help your own body and limitations you may feel. Amir and Andrea will leave you feeling empowered by taking this knowledge into your own hands so you can feel good at any of your life. Amir Zandinejad is a certified mobility specialist (FRC/FRA/Kinstretch), and has been a personal trainer for 12 years. Amir has a mobility membership subscription program that is filled with prerecorded mobility classes and customized pre-made programs. His YouTube, Instagram, and TikTok are filled with resources on mobility education.


    Follow Amir
    Instagram @beardthebestyoucanbe
    Youtube: @beardthebestyoucanbe
    TikTok: @beardthebestyoucanbe
    How to do Shoulder CARs (Instagram):
    https://www.instagram.com/reel/CjifyaSL0-9/?igshid=YmMyMTA2M2Y=

    Shoulder/Scapula CARs (Instagram):
    https://www.instagram.com/p/CnpC-F-rqYt/?igshid=YmMyMTA2M2Y=

    Modified 90/90 (Instagram | 2nd video in the clip)
    https://www.instagram.com/reel/Co6OqNlrhco/?igshid=YmMyMTA2M2Y=

    What are CARs (Youtube):
    https://www.youtube.com/watch?v=Bf2Y0ShZRf0&t=2s

    Shoulder CARs tutorial (YouTube):
    https://www.youtube.com/watch?v=kjYVyXWh8-4&t=70s

    What are PAILs/RAILs (YouTube):
    https://www.youtube.com/watch?v=__0DA5z8u7s&t=1s

    Free sample mobility class (YouTube):
    https://www.youtube.com/watch?v=8GeEx4rGEJU&t=2s

    My Mobility Membership ‘Kinstretch With Beard’:
    https://kinstretchwithbeard.vhx.tv

    Membership details:
    https://beardthebestyoucanbe.com/membership
    SOUL CBD RAPID RELEAF
    www.mysoulcbd.com/makeitsi

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    125. The Benefits of Macros and Why Understanding Them Matters Mar 22, 2023

    Andrea is explaining why understanding macronutrients are important for your everyday lifestyle, building meals, and how to incorporate this knowledge into your every day life. She discusses why it matters to have a full understanding so you can use it as a tool when seeking changes in your fitness journey. Andrea also explains how using your knowledge of macros can shift your mind around food and your relationship with food.
    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.


    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    124. Mom Guilt, Burnout, and Mental Load with Dr. Morgan Cutlip Mar 15, 2023

    Andrea and Dr. Morgan Cutlip dive deep into the topic of mom burnout, burnout, and the mental load. Not only do they define and give examples of each, but also how to recognize it and work towards preventing it and treating it. Dr. Morgan Cutlip is a wife, a mom to two spirited kiddos, a PhD in Psychology and an advocate and life-long lover of all things relationships. Her work centers around creative content development for My Love Thinks and she has a particular passion for helping her generation of Millennials find love, happiness, and longevity in their relationships. Dr. Cutlip has created content and courses for @FloTracker, the number one app in health and fitness, and was a featured relationship expert for Teen Vogue. Andrea and Morgan also share their own personal stories how they deal with mom guilt and burnout.


    Follow Dr. Morgan Cutlip
    Instagram @drmorgancutlip
    https://www.mylovethinks.com/links/
    Book
    https://amzn.to/3JDiSlB
    Mom gifts
    https://www.mylovethinks.com/moms-gifts/
    Meal ideas
    https://www.mylovethinks.com/mother-load-meals/
    Make it Simple is sponsored by DFH Training
    Website https://www.deliciouslyfitnhealthy.com/
    My FREE breathing series which is very useful for a weak pelvic floor
    https://www.deliciouslyfitnhealthy.com/tva-breathing

    Pelvic Floor Diagram
    https://www.deliciouslyfitnhealthy.com/pelvic-floor-diagram


    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    123. A Deep Dive Into Your Core, Diastasis Recti, the Mom Belly, and More Mar 08, 2023

    Today's episode goes in depth about traditional core work and the "why" behind healing any injuries before fully engaging in certain exercises in order to make your workouts effective. Andrea explains examples of physical factors such as diastasis recti, recent post-partum, or a weak core and why they can cause problems when engaging in crunches and traditional core work. Working your way back to traditional core work is possible for everyone with the right education and information.
    Free Resources
    Diastasis Recti Guide
    https://www.deliciouslyfitnhealthy.com/drcourse

    Core Breathing Series
    https://www.deliciouslyfitnhealthy.com/tva-breathing


    SOUL CBD RAPID RELEAF
    www.mysoulcbd.com/makeitsimple
    To get 15% off using code SIMPLE

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    122. Preparing for and Managing Perimenopause and Menopause Mar 01, 2023

    Today's subject is for all females no matter what stage of life you are in. Preparing and managing perimenopause and menopause can be daunting. There are tools and tips to help you become more educated and equipped to handle this stage of life and Andrea is diving into both of these subjects.
    Research Studies
    https://www.nature.com/articles/ejcn2010264?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100090071&CJEVENT=3a11713db3b411ed831f93d40a1eba23

    https://pubmed.ncbi.nlm.nih.gov/21179049/


    Make it Simple is sponsored by ATHLETIC GREENS
    Visit Athleticgreens.com/simple
    Athletic Greens is giving you a one year supply of vitamin D and 5 travel packs with first purchase

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    121. Food Density vs Volume and How to Use Them Both Feb 22, 2023

    What is food density and volume and how can you use this knowledge to help you in your fitness journey? These questions are answered in todays episode. Andrea dives into building your meals and snacks based around your goals and describes in detail the difference between what food density is and food volume.
    Make it Simple is sponsored by DFH Training
    Website https://www.deliciouslyfitnhealthy.com/

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    120. The Key to Consistency in Your Fitness Journey with Amber Brueseke Feb 15, 2023

    Amber Brueseke is the founder of Biceps After Babies and believes that being a mom doesn't mean your fittest days are behind you. She is a mom of four children, a former RN, and the signature founder of Macros 101. Amber has also created a transformational fitness coaching program for health and fitness coaches to improve results with their clients by getting to the root cause. Ambers podcast Biceps After Babies Radio shares weekly motivational and educational episodes on improving your fitness journey. Andrea and Amber discuss what consistency means and how to improve consistency in your life and fitness journey by getting to the root cause.
    Follow Amber
    Website bicepsafterbabies.com
    Podcast bicepsafterbabies.com/podcast
    Instagram @biceps.after.babies


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

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    119. WHEN and HOW to Effectively Cut Calories Feb 08, 2023

    The calorie deficit and how it can be used in your fitness goals has a huge misconception. Andrea is breaking down the how-to's of doing a calorie deficit, explaining the process, how to do it effectively, and if it's right for you in your health and fitness journey.
    MIS Episode References
    Episode 10 When a Calorie Deficit Backfires click HERE
    Episode 11 Reverse Dieting click HERE
    Episode 22 How Protein Affects Fat Loss and Building Muscle click HERE
    Episode 113 4 Tips to Make Your Workout More Effective click HERE
    Make it Simple is sponsored by Cozy Earth
    Visit www.cozyearth.com to get 40% off using code SIMPLE40

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    118. All Things Labor with Liesel Teen Feb 01, 2023

    Liesel Teen, BSN, RN is a labor and delivery nurse and the founder of Mommy Labor Nurse, an educational space that equips pregnant women with the tools, knowledge, and confidence they need to feel in control, and have an even better birth - no matter how they deliver. Liesel has been featured on ABC11, Forbes, Healthline, PureWow, Motherly, Romper, and Scary Mommy. Andrea and Liesel discuss what things to be aware of pre, and post labor, as well as learning how to plan for the unknown.
    Follow Liesel
    Instagram: @mommy.labornurse
    TikTok: @mommy.labornurse
    Website: Mommy Labor Nurse

    Get your free birth plan template
    https://share.hsforms.com/1w6BD3dylQ1aZs6G8MnofKA5jhrm


    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.


    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    117. Is Your Fitness Tracker Helping or Hurting You? Jan 25, 2023

    Heart rate monitors, health trackers and smart watches can be empowering and amazing tools to track your personal fitness. But could it actually be causing harm to your mindset? Andrea is breaking down the pros and cons of the personal fitness trackers, and what to be aware of so you know what is right for you.
    Make it Simple is sponsored by Cozy Earth
    Visit www.cozyearth.com to get 40% off using code SIMPLE40

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    116. Understanding Your Pelvic Floor to Reduce Leakage, Back Pain, Hip Pain, and More Jan 18, 2023

    How do you know if you have a tight pelvic floor or a weak pelvic floor, and what can you do about it? Andrea is breaking down the difference. Both have their own symptoms and some symptoms overlap. Andrea is sharing the causes, signs, and giving tips on how to improve both the tight and weak pelvic floor.
    My FREE breathing series which is very useful for a weak pelvic floor

    https://www.deliciouslyfitnhealthy.com/tva-breathing

    Pelvic Floor Diagram
    https://www.deliciouslyfitnhealthy.com/pelvic-floor-diagram
    Find a Pelvic floor Therapist near you:

    https://aptaapps.apta.org//APTAPTDirectory/FindAPTDirectory.aspx

    https://pelvicrehab.com/
    360 Diaphragm breathing for tight and weak pelvic floor
    https://www.instagram.com/reel/CiM5yZBAPzX/?igshid=YWJhMjlhZTc%3D


    Weak Pelvic floor videos on Andrea's Instagram

    https://www.instagram.com/reel/CboLFWmB0S0/?utm_source=ig_web_copy_link

    https://www.instagram.com/p/CltTw3XjIVW/?igshid=YWJhMjlhZTc=
    Core breathing uses for pelvic floor

    https://www.instagram.com/reel/CemJ3cGAySP/?igshid=YWJhMjlhZTc=

    Deep core exercises to strengthen the pelvic floor

    https://www.instagram.com/reel/Cmxdhosgf3B/?igshid=YWJhMjlhZTc=

    https://www.instagram.com/p/Clm5Tgjrt4n/?igshid=YWJhMjlhZTc=


    Tight Pelvic floor videos:

    https://www.instagram.com/reel/CnS-alDqBkT/?igshid=YWJhMjlhZTc=

    https://www.instagram.com/reel/CmaJ3BsArOM/?igshid=YWJhMjlhZTc=

    https://www.instagram.com/reel/CmZa9IGJS

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    Produced by Light On Creative Productions

    115. The Secret to Mastering Productivity with Jordan Page Jan 11, 2023

    Jordan page is the founder and CEO of The Page Company, that has been changing women's lives all over the world for years through practical online content, digital programs, and physical products, all designed to help women & families become more financially fit & productive. Jordan has been a repeated guest on national media outlets including Good Morning America, The Today Show, The Rachael Ray Show, USA Today and more. Owning several unique trademarks and design patents, Jordan continues to innovate, earning The Page Company a ranking of 720 on the 2021 Inc 5000 list. Andrea and Jordan discuss practical and easy ways to block schedule your lives and create an efficient, and organized way of living.
    Follow Jordan
    @jordanpage
    @thepagecompany
    @shelfcooking
    @budgetbootcamp
    @productivitybootcamp
    Website https://thepagecompany.com/
    Products & Services https://thepagecompany.com/?afmc=6d
    Free Block Schedule Template Download from Jordan
    click HERE
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    Produced by Light On Creative Productions

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

    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

    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
    Join Andrea's Coaching & Nutrition Programs
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    112. 4 Tips to Make Your Workouts More Effective Dec 21, 2022

    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

    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

    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

    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.
    Follow Dr. Jen Fabroni
    Instagram @docjenfit
    The Optimal Body Podcast click HERE
    Free trial for Jen.Health program click HERE
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    Postpartum Guide https://www.deliciouslyfitnhealthy.com/upg-s

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

    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

    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

    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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    105. PSA: Why I Want People to See Food Differently Nov 02, 2022

    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.
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    104. 3 Signs You Need to Eat More Food and Reverse Diet Oct 26, 2022

    Life can can be busy and it's important that we listen to our body. Andrea is breaking down three simple signs and symptoms that you may not be eating enough food, which is slowing down your metabolism. Andrea also describes what it means to reverse diet and how you can get on track to speed up your metabolism and reach your fitness goals.
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    Produced by Light On Creative Productions

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    103. When Should I Skip My Workout? Oct 19, 2022

    Life is busy and it can seem impossible to stick to a perfectly regimented workout schedule. There are days when you might need to skip a work out and Andrea explains how we can learn to recognize the difference between the days we make excuses and could use some motivation and the days that it is OK to sit this one out.
    Make it Simple is sponsored by Butcher Box
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    102. Improving Coping Skills and Self Awareness With the HALT Method Oct 12, 2022

    Andrea breaks down the HALT method and how we can form awareness around our moods, and emotions, and create new coping skills for navigating life when we aren't feeling our best.
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    101. Ideas for At-Home Workouts Oct 05, 2022

    Working out at home has become the new normal. Andrea shares her favorite at-home equipment to make your workouts efficient and varied for different home spaces.
    Andrea's Recommendations

    Weighted gloves
    https://a.co/d/6ll6ELp
    DFH Resistance Bands
    Use code MAKEITSIMPLE for 10% off
    https://www.deliciouslyfitnhealthy.com/bands
    Monkey Feet
    https://animalhousefitness.com/
    BStrong Training
    Use code ANDREA20 for 20% off
    https://bstrong.training/?gclid=CjwKCAjws--ZBhAXEiwAv-RNL4jLf1oEOrGBYkaPEPpCYgEha39k9fclDBp33LJnPGihDd5QCmoUQBoCPFwQAvD_BwE
    Terre core: code
    Use code MAKEITSIMPLE for 20% off
    https://instagram.com/terracorefitness?igshid=YmMyMTA2M2Y=
    Foam Pad
    https://a.co/d/aTSUU7i


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    100. 8 Tips for Breaking a Plateau Without Cutting Calories Sep 28, 2022

    When we become stagnant in our fitness journey we might immediately jump to cutting calories. Andrea explains why going into a calorie deficit is not always the best way to ramp up into success. She shares eight quick tips to be aware of, or adjust depending on where you are at with your goals.
    Studies
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
    https://www.ahajournals.org/doi/10.1161/JAHA.119.014587

    Episode References
    #6 Hormone: Signs & Symptoms of an Imbalance with Chris Welsh
    #13 Cardio vs Weights for Fat Loss
    #41 Intermittent Fasting
    #51 Gut Health and Hormone Imbalance with Esther Blum
    #53 The Sleep Guru with Dr. Meredith Broderick
    #99 Simple Ideas to Improve Your Gut Health with Dr. Megan Rossi

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    99. Is Finding Balance Even Possible? Sep 21, 2022

    The hustle and bustle of life can leave us feeling overwhelmed and burned out. Is it possible to truly find balance amongst the chaos. Andrea is breaking down the reality of balance as we celebrate the 100th episode of the Make it Simple Podcast.
    Make it Simple is sponsored by Butcher Box
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    98. Simple Ideas to Improve Your Gut Health with Dr. Megan Rossi Sep 14, 2022

    Dr. Megan Rossi is an internationally known gut health doctor and nutrition expert. She is also a dietician, nutritionist, and leading research fellow at King's College London. Dr. Rossi is also the founder of the Gut Health Clinic and an award-winning author including her first book, Love Your Gut. Andrea and Megan discuss all things gut health including what are simple things you can add into your diet that will fuel the good bacteria in your gut and improve your mental health and overall wellness.
    Follow Dr. Megan Rossi
    Instagram @theguthealthdoctor
    The Gut Health Clinic click HERE

    - Free 10 step guide to good gut health:
    https://www.theguthealthdoctor.com/
    - How healthy is my gut quiz:
    https://www.theguthealthdoctor.com/is-my-gut-healthy/
    - First book- Love Your Gut (Step-by-step guide to getting on top of digestive issues like bloating, reflux, food intolerances, IBS etc. including 80 gut-loving recipes): https://www.amazon.com/Love-Your-Gut-Easy-Digest/dp/1615197060
    - Latest book- How To Eat More Plants (Step-by-step guide to boosting your gut health including a family friendly 28-day plant point challenge including 80+ gut-loving recipes): https://www.amazon.com/How-Eat-More-Plants-Plant-Based/dp/1615198784
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    97. My Biggest Tips for Finding Success with Your Goals Sep 07, 2022

    Do you have big dreams and ideas for your life but get stuck before you even start? Letting perfection get in the way is common and we often get in our own heads. Andrea is breaking down how to get out of your own way and start taking steps to achieving your goals today.
    Episode References:
    Episode 70 Self Sabotage: How to Recognize it and Stop it
    Episode 64 How to Reframe the Thought "I Don't Have Time"
    Episode 58 Stop Making it Complicated and Start Living a Life
    Episode 16 Conquering Your Fear of Failure


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    Produced by Light On Creative Productions

    96. Nontraditional Ideas for Aches, Pains, and Injuries Aug 31, 2022

    Injuries can be discouraging and seem to set us back in our fitness journey. There are ways to take matters into our own hands and help the healing process. Andrea discusses some outside-the-box ideas on how to promote healing in acute and chronic injuries.
    Episode references & resources:
    Episode 90 My Hip Diagnosis
    PRP STUDIES
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4287055/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4572462/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5260061/

    BPC -157 STUDIES
    https://pubmed.ncbi.nlm.nih.gov/20388954

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    95. Mindfulness & Avoiding Burnout for the Busy Mom with Shonda Moralis Aug 24, 2022

    Mom burn out is real, and Shonda Moralis is on a mission to help ambitious moms play big without burning out. Shonda is a psychotherapist and the author of the award-winning book Breathe Mamma Breathe and Don't Forget to Breathe. She is also a life-balance coach, and co-host of the Therapeutic Perspective Podcast. Andrea and Shonda dive in to discussing the basics of mindfulness and how to implement it easily in your every day life.
    Follow Shonda Moralis
    Free 7-day Mini-Meditation Challenge Sept 7th-13th
    Sign up at www.shondamoralis.net
    https://www.facebook.com/shonda.moralis.7
    https://www.instagram.com/shonda.moralis/
    https://www.linkedin.com/in/shonda-moralis-msw-lcsw-1b909356/
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    94. Preparing for Perimenopause and Menopause: An Interview with Dr. Alyssa Dweck Aug 17, 2022

    Dr. Alyssa Dweck is an Ob/Gyn and specializes in menopausal health and female sexual health. She is the co-author of three books and has appeared on the Today show and Good Day LA. Dr. Dweck has been voted “Top Doctor” in New York Magazine and Westchester Magazine and is the Chief Medical Officer at Bonafide. Andrea and Alyssa discuss how to prepare for perimenopause and menopause and how to navigate the symptoms.
    Follow Dr. Alyssa Dweck
    Website https://drdweck.com/
    doctordweck@gmail.com
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    93. 4 Questions to Ask Yourself If You Aren't Seeing Results in Your Fitness Journey Aug 10, 2022

    What do we do when we are stuck in our fitness journey and aren't seeing the results we want? It is normal and confusing to feel that we are working hard but don't see progress or changes. Andrea is going to cover the most common factors that lead to feeling stuck and ways to break through the plateau.
    Episode References:
    Episode 49 Setting Up a Solid Strength Training Routine
    Episode 83 & 53 Sleep
    Episode 51 Gut Health and Hormone Imbalance
    Episode 6 Hormone Signs & Symptoms of Imbalance


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    92. Making Your Workouts More Consistent and Enjoyable Aug 03, 2022

    Are you experiencing workout burnout? It is easy to become unmotivated and lose consistency for periods of time. Andrea shares quick tips on how to make your workouts more efficient, more fun, and more consistent.
    Episode References:
    64 How to Reframe the Thought "I Don't Have Time"
    88 When to Refocus or Shift Your Goals
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    91. 6 Styles of Training You Need to Know Jul 27, 2022

    Variety in your training can be empowering and important for your fitness journey. There is a lot of negativity and difference of opinions when it comes to certain types of fitness training. This mindset is limiting and can keep you from reaching your goals. Andrea is breaking down the different types of training and explains the power in mixing things up.
    Episode References:
    Episode 13 Training Fatloss
    Episode 45 Does Your Workout Routine Match Your Fitness Goals


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    90. Finding Moderation With Your Food Intake Jul 20, 2022

    Do we fully understand what moderation means when it comes to food intake and fitness? With diet culture being a big part of our society we can often find ourselves yo-yo dieting. Andrea discusses different ways to improve moderation, breaks down the function of each macro, and shares some tips on establishing the moderation mindset with food in our every day lives.
    Andrea references the following episodes:
    Episode 45 Does Your Workout Routine Match Your Fitness Goals?
    Episode 19 Training For Your Body Type
    Episode 22 How Protein Affects Fat Loss and Building Muscle
    Episode 63 This Missing Piece to Losing Fat, Diets, and Lifestyle
    Percentage Calculator:
    Click on Macro Nutrient Calculator for the Percents
    https://teamketo.com/pages/keto-calculator


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    89. My Hip Diagnosis Jul 13, 2022

    Andrea shares her personal story of a recent diagnosis from a hip issue she is experiencing. Follow along with Andrea on instagram in her highlight reels to keep up with the detailed information on her journey to a potential hip replacement. She will continue to share her story as she learns more and expresses her gratitude for the support and encouragement.
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    88. The Raw Side of Motherhood with Diary of an Honest Mom Jul 06, 2022

    Libby Ward is a digital creator, speaker, and mental health advocate with a deep commitment to breaking the cycles of trauma. She has been recognized as a mental health advocate by TikTok, and has been featured on Global News, Motherly, Insider and media outlets around the world. As a thought leader in today’s difficult and complex experiences of mental health, Libby and Andrea discuss topics about gentle parenting, depression/anxiety, ADHD, and vulnerability in sharing personal stories in motherhood.
    Empathy vs Sympathy by Brené Brown
    https://www.youtube.com/watch?v=KZBTYViDPlQ

    Follow Libby
    Instagram@diaryofanhonestmom
    Website http://www.diaryofanhonestmom.com/http://www.diaryofanhonestmom.com/
    TikTok @diaryofanhonestmom

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    87. When to Refocus or Shift Your Goals Jun 29, 2022

    Andrea discusses a topic that is frequently asked on social media. When we find ourselves unable to reach the goals we set for our selves it can be discouraging. Andrea encourages us to take a step back and look at the big picture. She discusses setting new goals, refocusing the goals we set or when to shift away from them.
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    86. Making Healthy and Flavorful Meals Possible with Lillie Eats and Tells Jun 22, 2022

    Lillie Beisinger is a the founder of Lillie Eats and Tells, a blog that focuses on recipes, macros, and meal planning. Lillie is also the author of four cook books that are macro friendly and shares delicious and flavor-packed recipes for meals that you can plan easily for the week. Andrea and Lillie break down the basics and discuss classic staples to keep in stock, as well as how Lillie plans her meals for the week. Her new cookbook, Planned, which focuses on meal planning, is available now. See link below.
    Andrea references Episode 22 about protein. Listen HERE
    Follow Lillie
    Instagram @lillieeatsandtells
    Website https://lillieeatsandtells.com/
    Buy Lillie's cookbooks HERE


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    85. Turning Lemons into Lemonade: An Interview of ME from the Pink Lemonade Stand Podcast with Heidi Webster Jun 15, 2022

    Andrea shares her interview on the Pink Lemonade Stand Podcast, hosted by Heidi Webster. Heidi and Andrea discuss fat loss misconceptions, how to stay motivated in your fitness goals, and how comparison can hinder your fitness journey. Andrea also shares her own personal struggles and how she's turned lemons into lemonade.
    Follow The Pink Lemonade Stand Podcast
    Instagram @theplspodcast
    Listen on Apple Podcast click HERE
    Listen on Spotify click HERE

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    84. Mobility vs Stretching Jun 08, 2022

    Andrea responds to questions about the difference between mobility and stretching, after episode 83, an interview with Dr. Kieffer. Andrea shares her personal story of how improving mobility helped her own injury.
    Make it Simple is sponsored by Butcher Box
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    83. What Your Mama Didn't Teach You About Your VAG with Dr. Janelle Howell Jun 01, 2022

    Dr. Janelle Howell, DPT, WCS is a doctor of physical therapy and specializes in pelvic health. Janelle is revolutionizing the conversation and creating a radical culture around vagina health. She provides pelvic floor courses, master classes and has a vagina food E-Guide. Andrea and Janelle break down the pH level of our vaginas and why it matters, a tight pelvic floor versus a weak pelvic floor, how proper stretching is important, and what foods support vaginas.
    Follow Dr. Janelle Howell
    Instagram @vaginarehabdoctor
    Vagina Masterclass click HERE
    Vagina Stretch Labs click HERE
    Vagina Food E Book click HERE
    All links click HERE


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    82. How Sleep Positions Are Linked to Aches and Pains: Interview with Dr. Lizzie Kieffer May 26, 2022

    Andrea interviews Lizzie Kieffer, a Doctor of Physical Therapy, Pelvic Floor certified, Dry Needling certified, Vestibular and Concussion Rehab certified, and has done extensive courses on Dynamic Neuromuscular Stabilization. Dr. Kieffer uses these techniques to not only help fix the problem that you are facing, but to find the root cause so that you can change for the better. Whether you are a side, stomach, or back sleeper, Andrea and Lizzie discuss all of the different sleeping positions and how to make adjustments so that you feel better when you wake up in the morning.
    Follow Dr. Lizzie Kieffer
    Move Examples click HERE
    Instagram @doclizziedpt
    Website click HERE
    30 day mobility reset :
    https://www.doclizzie.com/30day-mobility-reset


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    81. Breaking Down Your Connection to the Scale May 18, 2022

    One of the biggest questions in our wellness culture is, why do we all care so much about the number on the scale? Andrea discusses a controversial topic and shares the feedback and comments from her instagram account. She breaks down misinformation and how some of our programming can play into the mental conditioning that causes an obsession with the scale.
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    80. How to Avoid Headaches: Interview with Dr. Meg Mill May 11, 2022

    Dr. Meg Mill is a Functional Medicine Practitioner, Doctor of Pharmacy, and mom of three. Her practice is focused on helping people end headaches and migraines, heal the gut, reduce inflammation, balance hormones, increase energy, reduce anxiety and restore their immune systems. Andrea and Dr. Meg discuss all things headaches including causes, preventions and how to live a headache free life.
    Follow Dr. Meg Mill
    Website https://www.megmill.com/
    Instagram @drmegmill
    More resources click HERE
    Free headache guide click HERE

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    79. What Matters More: Function or Fat Loss May 04, 2022

    In today's culture we tend to put a great deal on the importance of fat loss. Andrea is challenging this thought process and offers ideas to shift our priorities and our mindset behind our goals in fitness. She explains the difference between fat loss and function with three real lifestyle examples with her personal trainers and clients.
    MOTHER'S DAY SALE on Diastasis Recti, Postpartum, and Pregnancy Guide
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    78. Is Comparison Hurting Your Progress? Apr 27, 2022

    In a world of social media it can be impossible not to compare ourselves to others. Andrea explains how comparing yourself to other people around you, either in person or online, will make you lose focus of your goals and hinder your personal progress.
    Andrea's research:
    https://journals.sagepub.com/doi/abs/10.1177/0146167210390822

    https://guilfordjournals.com/doi/abs/10.1521/jscp.2007.26.7.826

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    77. Improving Your Sexual Health: Interview with Dr. Amy Killen Apr 20, 2022

    Dr. Amy Killen is Board Certified in Emergency Medicine with 10+ years of direct patient care that has been practicing Anti-Aging and Regenerative Medicine for more than five years. She is trained in Anti-Aging and Regenerative Medicine through the American Academy of Anti-Aging Medicine and have done extensive additional training in aesthetics, platelet rich plasma and stem cells, hair restoration, bio-identical hormones, nutrition, fitness and sexual health. Andrea and Amy discuss all things sexual health and how to keep you feeling your best.

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    76. 7 Tips to Boost Your Metabolism Apr 13, 2022

    Everywhere we look we are offered a "quick fix" for finding solutions to weight loss. These fast remedies can be expensive and also hurt our metabolisms in the long run. Andrea explains seven simple tips to naturally jump start, revive, and boost your metabolism.
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    75. The Complications of Food Labels Explained Apr 06, 2022

    Andrea breaks down the complicated subject of food labels and nutrition. This common source of confusion can be turned into empowerment if you are feeling stuck, struggling with weight gain, or simply want to learn more about the food you are eating. Andrea shares common misconceptions of this uncommonly discussed topic and explains how you can implement this skill into your daily life.
    Net Carbs vs total carbs:

    https://www.bodybuilding.com/fun/ask-the-macro-manager-does-fiber-count-in-calories.html

    Tracking Alcohol

    https://www.iifym.com/blog/exploring-iifym/how-to-track-alcohol-macros-can-i-drink-with-iifym/

    https://www.workingagainstgravity.com/articles/how-to-track-alcohol-into-your-macros


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    74. Goals: External Events vs Internal Choices Mar 30, 2022

    There are certain events that happen in life that can throw us off course when trying to reach fitness goals. There is a difference between external events and internal choices and it's important to know the difference. Andrea breaks down personal examples from her clients stories and how to examine the difference in your own life.

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    73. Four Myths About Fat Loss Mar 23, 2022

    Andrea explains some common fat loss myths and how they are "clickbait." She addresses the most common myths about fat loss and dives into the biology and science behind muscle tissue and fat tissue. Andrea offers empowering information to help you on stay on the right course for your fitness goals.
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    72. Perimenopause, Weight Plateaus, and Sex with Dr. Anna Cabeca Mar 16, 2022

    Dr. Anna Cabeca, DO, OBGYN, FACOG, is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and regenerative medicine. She has special certifications in functional medicine, sexual health, and bioidentical hormone replacement therapy. With her methods, you, too, can breeze through menopause into your “second spring”, feeling the best you ever have. Andrea and Dr. Anna discuss all things hormones, perimenopause, weight plateaus, and sex. This episode is not to be missed

    Follow Dr. Anna Cabeca
    Insta @thegirlfrienddoctor
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    https://www.linkedin.com/in/drannacabeca/
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    https://www.youtube.com/channel/UCmWLoqXyvtSyylB7bjCipnA
    https://twitter.com/annacabeca?lang=e
    https://drannacabeca.com/collections/best-sellers/products/julva

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    71. The Food, Exercise, and Body Image Cycle Mar 09, 2022

    The cycle of nutrition, fitness and body image have been programmed in us since we were young. Andrea breaks down each topic individually and the process behind unwinding patterns and negative cycles that affect each other and our relationships with ourselves.

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    70. Is it Diastasis, a Hernia, or a Weak Core? Mar 02, 2022

    The symptoms of a hernia, diastasis recti, and having a weak core can all be similar. Andrea is going to break down each one and how to recognize the difference before having kids or after. She also gives tips and free guides on how to improve these symptoms. With simple exercises or simply avoiding certain exercises you can heal from these injuries.
    Resources
    Diastasis Guide:
    https://www.deliciouslyfitnhealthy.com/drcourse

    Free breathing series:
    https://www.deliciouslyfitnhealthy.com/tva-breathing

    Instagram:
    https://www.instagram.com/deliciouslyfitnhealthy/


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    69. Self Sabotage: How to Recognize it and Stop it Feb 23, 2022

    Self sabotage can be subtle but have major consequences when it comes to reaching our goals. Most of the time we may not be aware of the behaviors that are holding us back. Andrea talks through some ideas on how to recognize how we may be sabotaging our own progress and some ways we can change the behaviors and thought patterns.

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    68. Four Daily Tips to Improve Your Mood Feb 16, 2022

    Andrea gives four simple but powerful tips on how to improve your mental health. These suggestions can help with your morning routine, improve your priorities when dealing with thoughts of perfection or overachieving, and tips when you are feeling overwhelmed.

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    67. Tips on How to Improve Knee Pain Feb 09, 2022

    Knee pain is common but the cause it is often hard to determine. Andrea gives tips on how to identify where knee pain is coming from, and how to work towards exercising pain free which helps with longevity, muscle, metabolism, and much more. She also breaks down what we can be aware of when facing it, and what can be done to improve it.
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    66. Transforming Toddlerhood an Interview with Devon Kuntzman Feb 03, 2022

    Devon Kuntzman, founder of Transforming Toddlerhood, chats with Andrea about dispelling the myth that toddlerhood is terrible, and how as a parent you can empower yourself with parenting skills to create connection, confidence, and joy in the early years. She has a BA in Psychology and Child Development, is a ICF- certified coach, certified Gentle Sleep Coach, and host of the annual Raising Toddler Conference. Devon and Andrea tackle difficult questions that many parents have when met with the challenge of a child in the toddler age.


    Website
    https://www.transformingtoddlerhood.com/about/
    Devon's courses and freebies:

    https://linktr.ee/transformingtoddlerhood

    Follow Devon on Instagram

    https://www.instagram.com/transformingtoddlerhood/

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    65. 3 Vitamins and Supplements to Help Boost Your Metabolism Jan 26, 2022

    Micronutrients are a big part of our overall health and wellness. Andrea breaks down three important vitamins and nutrients that can increase your metabolism and help your body burn fat. Andrea provides examples from research studies for each micronutrient and breaks down how it can help improve your health and how you reach your fitness goals.
    Studies on Vitamin D:

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3313629/

    https://www.jneuropsychiatry.org/peer-review/depression-and-vitamin-d-deficiency-causality-assessment-and-clinical-practice-implications-12051.html

    https://pubmed.ncbi.nlm.nih.gov/24622804/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/

    Studies on Vitamin C:

    https://pubmed.ncbi.nlm.nih.gov/15930480/#:~:text=Vitamin%20C%20status%20is%20inversely,resistant%20to%20fat%20mass%20loss.

    https://academic.oup.com/advances/article/5/1/16/4616647

    Studies on Omega 3:

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682991/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4682991/

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    64. The Secret Sauce For Your Fitness Goals That Gets Overlooked Jan 19, 2022

    Andrea explains the an important key that’s commonly over looked or not seen as important to your reaching goals. She breaks down why it matters and answers some common questions and discrepancies about it. Whether your goal is fat loss your building muscle you want to make sure you are taking this overlooked keys seriously
    Podcast Shout Out
    The Pink Lemonade Stand
    Click HERE to listen to Andrea's episode
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    63. How to Reframe the Thought "I Don't Have Time" Jan 12, 2022

    Have you ever found yourself saying, "I just don't have time"? Andrea proposes a question to ask yourself and reflect on if you truly don't have enough time to do the things you want to do or have you not made them a priority. By reframing this one thought we can learn to make certain shifts in our goals and give ourselves the mental break from feeling like we are letting ourselves down. In this episode you can learn how to make this shift in your own life regarding time management and goals.
    Push Journal
    https://pushjournal.com/
    Code Andrea10
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    62. This Missing Piece to Losing Fat, Diets, and Lifestyle Jan 05, 2022

    It's 2022! New Year's resolutions are in full effect and people are making goals to start fresh. Andrea proposes some questions about your goals and where your cycle of health might be. No matter what your goal is Andrea will give you some ideas to honor a plan that will be the right fit for you. Start the year off by honoring yourself and setting up a plan that will become a lifestyle.
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    61. Food Addiction: Binging to Balance Dec 29, 2021

    Food addiction, overeating, binging, and other eating disorders can be overwhelming. Whatever the severity, Andrea talks about it all. Andrea shares her own personal stories about her food addiction story and gives suggestions on how to know if it's something you're struggling with through your own patterns. You'll also hear some suggestions on how to start down a path to a healthy relationship with food.
    Resources
    https://www.webmd.com/mental-health/eating-disorders/binge-eating-disorder/features/compulsive-overeating-and-how-to-stop-it

    https://link.springer.com/article/10.1007/s13668-020-00326-0

    Sites to help you:

    https://oa.org/ - Overeats Anonymous

    https://www.greysheet.org/

    https://faacanhelp.org/

    https://foodaddicts.org/


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    60. Improving Bloating & Gas from Diastasis Recti and Postpartum Dec 22, 2021

    While bloating and gas are common after you've had a baby, it is not normal long term. Andrea explains the reasons why this can happen and breaks down the causes related to diastasis recti as well as other postpartum symptoms. She provides tips on how to assess this in your own body and walks you through some tips on how to improve this common side effect.
    Digestive enzymes & Probiotic:
    Thorn Digestive Enzyme https://amzn.to/2Lk1Jk4

    Nutrilite Digestive Enyme https://amwy.me/MuCQMuNjW

    MRM Digestive Vegetarian Enzyme click HERE
    Nutrilite Balance Probiotic https://amwy.me/0-E2M~nEN

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    59. How to Reduce Anxiety Naturally Dec 15, 2021

    Mental health is an important topic to discuss openly. If you are experiencing signs and symptoms of depression and anxiety you are not alone. There are, of course, professional routes to take with your mental health when needed. Andrea discusses the different ways that we can combat anxiety and simple things we can do on a daily basis to help relieve those symptoms.
    Resources
    https://www.healthline.com/nutrition/magnesium-types

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5646235/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2959081/

    CBD oil Companies mentioned: (Andrea has no affiliation)
    My Soul CBD click here
    Mett Naturals click here

    Chamomile - a spice and tea
    Turmeric - a spice that contains curcumin


    Make it Simple is sponsored by Talk Space
    Visit www.talkspace.com to get $100 off using code MAKEITSIMPLE
    Follow Andrea on Instagram
    @deliciouslyfitnhealthy
    @dfh.training.pics
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

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    Follow the Make it Simple Podcast
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    Produced by Light On Creative Productions

    58. The Balance Between Whole Foods and Processed Foods Dec 08, 2021

    When it comes to nutrition and fitness, Andrea believes in balance. Eating whole foods is ideal for a healthy lifestyle but it isn't always easy to make it happen when life gets busy. Andrea presents a mindset between whole foods and processed food and also shares some ideas on how to balance a busy schedule and eating healthy.

    Make it Simple is sponsored by ACTA
    Visit www.actawear.com to get 10% off using code MAKEITSIMPLE10
    https://actawear.com/discount/MAKEITSIMPLE
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
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    Produced by Light On Creative Productions

    57. Stop Making it Complicated and Start Living a Life Dec 01, 2021

    Are you setting unrealistic goals when it comes to health and fitness? This can lead to a cycle of not meeting those goals which leads to guilt, shame and feeling like a failure. Andrea motivates by explaining how to "Make it Simple" in different areas of our lives and set ourselves up for success.
    Make it Simple is sponsored by
    Visit www.thehydrojug.com to get 10% off using code SIMPLE10
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    Follow Andrea on Instagram
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    56. How to Handle Food Shaming Comments During the Holidays Nov 24, 2021

    During the holidays we are often navigating the balance between indulging in our holiday favorites as well as our personal health journeys. Andrea brings an important topic to light that has become culturally acceptable but can often cause harm to the people around us. This involves commenting on another persons food, plate, or diet. Andrea provides tips on how to respond to others and encourages inward reflection of our own actions. Take the time to tune in to this needed and relevant episode as we enter into the holiday season.
    Make it Simple is sponsored by Talk Space
    Visit www.talkspace.com to get $100 off using code MAKEITSIMPLE
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
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    Produced by Light On Creative Productions

    55. Realistic Food and Fitness Tips to Manage the Holiday Season Nov 17, 2021

    The holiday season is upon us and that often comes with lots of delicious foods and traditions. Are you in the habit of putting health and fitness off entirely until the new year? Andrea explains some simple tips and routines for a mindset during the holidays that can keep you on track without sacrificing the meals you love.

    Make it Simple is sponsored by ACTA
    Visit www.actawear.com to get 10% off using code MAKEITSIMPLE10
    https://actawear.com/discount/MAKEITSIMPLE
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    Produced by Light On Creative Productions

    54. How Your Thoughts Affect Your Health Nov 10, 2021

    Andrea shares the most 6 common negative thoughts that people struggle with. We may not even realize that these thoughts are creeping into our minds. Believe it or not our thoughts effect our health and all aspect of our life. Andrea shares the science behind why this is the case and some tips on how to combat the thought patterns that we may never knew were there. For more episodes on attitude and mindset please see previous episodes below.
    Episode 1 The All or Nothing Mentality and How to Fix It
    Episode 16 Conquering Your Fear of Failure
    Make it Simple is sponsored by
    Visit www.thehydrojug.com to get 10% off using code SIMPLE10
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    53. Facts & Myth About Your Core After Having Kids Nov 03, 2021

    What the heck happens to your core after you have a baby? There is a lot of misinformation out there and it can be hard to ask the tough or awkward questions when it comes to our bodies. Andrea is clears up common myths about the core muscles and share some facts that can give you the knowledge and power to learn how to heal your body.
    How to check for Diastasis Recti
    https://www.instagram.com/tv/B3ph2Dcjjjw/?utm_medium=copy_link

    Pelvic floor info
    https://www.instagram.com/tv/B5--ZpWjjnm/?utm_medium=copy_link
    https://www.instagram.com/reel/CQr2hoxjwj3/?utm_medium=copy_link
    https://www.instagram.com/reel/CKkgXaZDEdx/?utm_medium=copy_link

    Free Heal your core Pelvic Floor and TVA Breathing Series
    https://www.deliciouslyfitnhealthy.com/tva-breathing

    Diastasis Recti Guide
    https://www.deliciouslyfitnhealthy.com/drcourse

    Some inner core exercises:
    https://www.instagram.com/p/CVV1OkXPmU-/?utm_medium=copy_link
    https://www.instagram.com/p/CQhlqxgjAAp/?utm_medium=copy_link
    https://www.instagram.com/p/CTnLDVVvah5/?utm_medium=copy_link


    Make it Simple is sponsored by ACTA
    Visit www.actawear.com to get 10% off using code MAKEITSIMPLE10
    https://actawear.com/discount/MAKEITSIMPLE
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    52. The Sleep Guru with Dr. Meredith Broderick Oct 27, 2021

    Andrea welcomes Dr. Meredith Broderick, a neurologist specializing in sleep medicine and behavioral sleep medicine. There are many myths and misconceptions around sleep disorders and conventional medicine is quick to prescribe medications. Meredith's mission is to debunk the myths and offer virtual bedside sleep medicine that feels like a warm embrace. Andrea and Dr. Broderick dive into topics of sleep anxiety, insomnia, sleep apnea, and much more. Don't sleep on this informative and exciting episode!
    Follow Dr. Meredith Broderick
    Instagra @sleepdoctormer
    Website https://soundsleepguru.com/
    Chronotype Quiz:
    https://chronotype-self-test.info/index.php?sid=61524&newtest=Y

    Product Suggestions:
    o Carex Desk Light (Verilux, Miroco also good brands)
    o Northern Lights Desk Lamp
    o Hooga Reading Lamp
    Make it Simple is sponsored by Talk Space
    Visit www.talkspace.com to get $100 off using code MAKEITSIMPLE
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    51. Habit, Hunger, or Hormones: Evaluating Your Food Intake Oct 20, 2021

    Get your notebooks out! Andrea is sharing her thoughts on three things that can effect your food intake. Having an awareness around what is causing weight gain or weight loss can help you navigate your health and fitness journey. This episode teaches you how to make conscious choices. Is it habit, hunger, or hormones? Follow Andrea's tips and take some notes on your food intake this week. Knowledge is power. For references on calories and dieting please see previous episodes below.
    Episode 10 When a Calorie Deficit Backfires
    Episode 11 Reverse Dieting
    Make it Simple is sponsored by
    Visit www.thehydrojug.com to get 10% off using code SIMPLE10
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    @deliciouslyfitnhealthy
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    Training & Coaching
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    50. Gut Health and Hormone Imbalance with Esther Blum Oct 13, 2021

    Andrea teams up with Esther Blum to discuss the important topic of gut health and hormones. Esther is an Integrative Dietitian and High Performance Coach. She is the bestselling author of 4 books: Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. Esther has appeared on Dr. Oz, the Today Show, A Healthy You with Carol Alt, the ISAAC show, ABC-TV, FOX- 5’s Good Day NY, and Fox News Live. Andrea and Esther cover all of the topics about how gut health and hormones can effect your life, and so much more.
    Follow Esther on Intagram @gorgeousesther
    Click HERE for a free 30 minutes consultation with Esther for Make It Simple listeners
    Resources on kicking sugar cravings click HERE
    Make it Simple is sponsored by Cozy Earth
    Visit www.cozyearth.com to get 40% off using code SIMPLE40
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    49. Common Macro Questions Oct 06, 2021

    One of Andrea's favorite topic is macros. Andrea shares some of the most common questions she gets when it comes to macros. She answers the top three questions asked by her clients and explains the answers as well as shares how to set up your own macros. To understand more about macros please see previous episodes listed below.
    Episode 21 Calorie Counting vs Tracking Macros
    Episode 28 Macro Tracking Do’s & Don’ts
    Make it Simple is sponsored by ACTA
    Visit www.actawear.com to get 10% off using code MAKEITSIMPLE10
    https://actawear.com/discount/MAKEITSIMPLE
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    @deliciouslyfitnhealthy
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    48. Setting Up a Solid Strength Training Routine Sep 29, 2021

    Today’s topic "Strength Training Routines", was selected by YOU. Andrea discusses building a routine when it comes to your strength training. There are different methods for all levels of expertise from beginners to professional athletes. Each method is explained in detail so you can decide which one is best for you. Andrea also discusses how to create variety, super setting, cardio, and how to fit more into your routine.

    Methods:

    Stabilization Endurance/Strength Endurance

    Less weight

    Reps 15-20+

    Sets/ 2-3


    Hypertrophy (Andrea’s favorite)

    Weight will vary from person to person

    Reps 6-12

    Sets 3-5


    Strength Max

    Heavier weights

    Reps 1-4 reps

    Sets 1-6


    Power Training (Athletes)

    Force (heavy weight) + Velocity (explosive movement)

    Heavier weights

    Reps move between Hypertrophy & Strength Max
    Make it Simple is sponsored by Talk Space
    Visit www.talkspace.com to get $100 off using code MAKEITSIMPLE
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    47. Fat Loss Misconceptions Sep 22, 2021

    “Love Handles,” “Bat Wings,” and “Bra Bulge,” are all click bait phrases to get your attention for new diet or fitness programs. Andrea breaks the myth behind spot training and shares 4 misconceptions when it comes to losing fat. Get ready to have your mind and fat blown.
    Make it Simple is sponsored by
    Visit www.thehydrojug.com to get 10% off using code SIMPLE10
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    46. Injuries, Sickness, and Other Life Circumstances That Hinder Your Progress Sep 15, 2021

    Life will often throw us curve balls. You might get an injury, or have a baby, or some unforeseen circumstance comes into your life and throws you off track. Andrea shares her own story and gives three tips on how to change your mindset when these events occur.
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    45. The Real Secret to Success Sep 08, 2021

    Whether you think you can or you can’t, you’re right. This mini episode packs a punch. Andrea shares one tip that can be guaranteed to aid in your success no matter what the goal. Take the first step in showing up for yourself today.
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    44. Does Your Workout Routine Match Your Fitness Goals? Sep 01, 2021

    The most 3 common goals in fitness are to lose fat, gain muscle, or maintain a healthy lifestyle. Once you’ve identified your goal you build a fitness plan to reach your goals. The question is are your goals inline with achieving your goals? Andrea breaks down what some of the common mistakes are when aligning your workout plans with the goals and the difference between endurance & cardio vs weights and strength training.

    For more information listen to episode #13 "Cardio vs Weight for Fat Loss", and episode #17 "Training Your Body Type" to learn more.


    Make it Simple is sponsored by Talk Space
    Visit www.talkspace.com to get $100 off using code MAKEITSIMPLE
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    43. 8 Tips for Finding Motivation Aug 25, 2021

    The most common question Andrea receives is "How can I stay motivated to work out?" Andrea reveals her secret by defining the difference between motivation vs determination. In this episode Andrea explains 8 tips for maintaining consistency with a workout routine and how to set yourself up for success.
    Make it Simple is sponsored by
    Visit www.thehydrojug.com to get 10% off using code SIMPLE10
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    Follow Andrea on Instagram
    @deliciouslyfitnhealthy
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    Training & Coaching
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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    42. Mom Guilt & Parent Burn Out with Dr. Ream from Psyched Mommy Aug 18, 2021

    Andrea welcomes guest Dr. Ashurina Ream, a licensed clinical psychologist, who is the owner of "Psyched Mommy", which offers online mental health resources for mothers. Dr. Ream and Andrea sit down for a conversation about the reality of the struggles of motherhood and navigating guilt, shame, burn out, identity crisis, depression, and much more. Andrea & Ashurina discuss openly how you are not alone in your experiences. This is an interview you don't want to miss.
    Follow Dr. Ream
    https://www.instagram.com/psychedmommy/
    https://www.psychedmommy.com/
    Sponsored by JOVI
    Ditch Discomfort - PERIOD
    Use code ANDREA to get $20 off your purchase of a Jovi patch
    https://glnk.io/n484/andrea


    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    41. The Diet Trap Aug 11, 2021

    Every where you look there is a new diet on the market for weight loss. It can be confusing to know what the right thing is for you. In this episode you'll learn the importance of listening to your body, and learning how to eat with balance, which can be the opposite of slashing calories. Andrea breaks down the myths about dieting and how there are times it can be counter productive to losing weight. Andrea invites guest, Yvette Somerville, a pervious client, to talk about her experience with reverse dieting and the results that changed her life.
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    40. Intermittent Fasting Aug 04, 2021

    What is intermittent fasting and is it the right thing for you? Everyone has a different body with means no ones health journey is the same. Andrea discusses how intermittent fasting works and how it might work for you. She also discusses common mistakes made when intermittent fasting is done incorrectly.
    Resources
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

    https://www.ncbi.nlm.nih.gov/pubmed/15640462

    https://intensivedietarymanagement.com/difference-calorie-restriction-fasting-fasting-27/

    https://www.dietdoctor.com/intermittent-fasting-vs-caloric-reduction

    https://authoritynutrition.com/intermittent-fasting-guide/

    http://www.sciencedirect.com/science/article/pii/S193152441400200X


    Make it Simple is sponsored by
    Visit www.thehydrojug.com to get 10% off using code SIMPLE10
    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    Follow Andrea on Instagram
    @deliciouslyfitnhealthy
    @dfh.training.pics
    Training & Coaching
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    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    39. Supplements Explained Jul 28, 2021

    Finding the right supplements can be so overwhelming when there are so many to choose from. In this episode Andrea gives you supplements 101. Did you know there are multiple types of protein? Andrea breaks down the different types and which one might work better for you. She also shares some of her personal favorites when it comes to supplements and why they're important for your everyday routine.
    Andrea's recommendations:
    Whey and vegan protein and egg white protein 20% off with this link:

    https://mrmnutrition.com/discount/ANDREA20

    BCAA: code FITNHEALTHY for 15% off

    https://gognarly.com/shop/?wpam_id=50


    College peptides:

    https://amzn.to/2Gdis5c
    Resources:

    That science chick:

    https://www.bodybuilding.com/content/ask-the-science-chick-should-i-drink-bcaas-during-workout.html


    Collagen Peptides study:

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566884/


    Difference between a BCAA vs EAA:

    https://orgain.com/blogs/blogs/eaa-vs-bcaa



    Visit Andrea's Website
    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative, LLC

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
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    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

    38. All Things Women's Health: Diastasis, Prolapse, Libido, & More with Dr. Sara Reardon Jul 21, 2021

    Andrea interviews Dr. Sara Reardon, a Board Certified Women's Health Specialist, pelvic floor physical therapist, and CEO of the Vagina Whisperer. Sara has been helping women all over the world with her online courses and in person sessions with a mission to improve the way women are cared for... and their pelvic floors. Andrea and Sara discuss the pelvic floor, diastasis, prolapse, hernia's, and more topics that typically don't get talked about enough in women's health.
    Follow Dr. Sara Reardon
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    Produced by Light On Creative Productions

    37. Stop the Start Over Mindset Jul 14, 2021

    When we trip up in our fitness goals, feel stuck, or maybe we've strayed from our wellness routine we can convince ourselves that we have to start again from the beginning. This is a big NO! Andrea teaches a new and inspiring mindset on how to pick yourself up and to keep going instead of telling yourself that you have to start over.
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    36. Teaching Positive Body Image to your Kids While Improving Your Own Jul 07, 2021

    Body image is something that can effect everyone no matter the gender or age. Andrea breaks down the research done on this topic and what to be aware of with young children. She gives some tips on how to talk to kids and teach positive body image and why improving our own body image is key in this journey. Andrea speaks openly about this growing issue and what we can do to get on a positive path to loving our bodies.
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    35. Tips for Achieving Success in Your Fitness Journey Jun 30, 2021

    Seeing a certain number on the scale can discourage us from keeping with our goals. Often times we are looking at the wrong things to measure our success. Andrea shares some inspiring and motivational tips for when we feel we’ve had a set back or don’t see the number on the scale changing. Every person has a different journey and there are many different ways to achieve success.
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    34. Bloating: What Causes It and Tips to Reduce It Jun 23, 2021

    Andrea breaks down the different reasons why bloating may occur. If we are trying to make changes in our health journey by gaining muscle and losing fat often times bloating can be caused by food sensitivities. Andrea explains which foods are common culprits and ways to investigate what might be causing bloating for you.
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    33. Anxiety and Depression Jun 16, 2021

    Andrea vulnerably shares personal stories about anxiety and depression and discusses how exercise can decrease symptoms of depression and anxiety in your brain and emotions. Whether you are struggling with clinical depression or situational, Andrea explains the options that are available to you. If you or someone you know are suffering from clinical depression there are resources out there to help. (See link below)
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/
    This episode is sponsored by Better Help
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    32. How Focusing on "Being Ready" Can Keep You From Reaching Your Goals Jun 09, 2021

    How many times do we tell ourselves that we will start on our goals or dreams when we feel we’re “ready”? By telling ourselves we’re not ready we are actually holding ourselves back from taking the leap into action. Andrea shares her personal journey of starting her business and offers tips on starting small, and provides motivation on how let go of perfection and get going.
    Push Journal
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    CODE : ANDREA10

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    31. More of a Good Thing is Not a Better Thing Jun 02, 2021

    When it comes to nutrition and fitness it’s important to have balance. Too much of anything can become negative. Andrea breaks down some examples of how too much of something in nutrition and fitness can actually keep you from reaching your goals.
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    Produced by Light On Creative Productions

    30. Tips for Managing Fitness & Nutrition on Vacation May 26, 2021

    Going on vacation doesn’t mean you have to take a vacation from your health and fitness goals. Andrea shares tips on how to keep up with your goals no matter where you are traveling to. She shares body weight work outs, specific helpful snack ideas to pack, and ways to balance meals so you can maintain while being away.
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    Produced by Light On Creative Productions

    29. My Best Tips for the Postpartum Mom May 19, 2021

    After having a baby it’s common to want to jump back into the workouts you did before you were pregnant. Andrea shares what exercises to avoid when exercising again after pregnancy. She also shares the important of knowing what your core is capable of and how to build your core and pelvic floor before going into your normal workouts. Andrea gives workout ideas, nutritional tips and shares her personal story navigating postpartum challenges.

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    Produced by Light On Creative Productions

    28. The Do's and Don'ts of Macro Tracking May 12, 2021

    Whether you are intuitively eating with macro awareness or looking to lose weight by tracking macros, understanding the do’s and don’ts of macro tracking can be helpful. Andrea breaks down some things to avoid when tracking macros as well as some tips that will make it easier and more effective.
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    Produced by Light On Creative Productions

    27. What is Causing Low Energy Levels and How to Improve it May 05, 2021

    What causes low energy and how can we improve it? Andrea provides some insights on what could be causing fatigue during the day as well as providing seven tips on how to be aware of it and improve it.

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    Produced by Light On Creative Productions

    26. Are Muscle Imbalances Causing you Back Pain? Apr 28, 2021

    Andrea breaks down two common postures that often cause lower back pain. She explains different muscle groups and how our postures in every day life can create these issues. Andrea offers exercises and stretches that can help relieve this pain and also correct the posture to avoid back pain in the future.

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    Produced by Light On Creative Productions

    25. Is Trying to Fit in Holding You Back? Apr 21, 2021

    The desire to fit in doesn't always leave us in adulthood. Sometimes we need some motivation and inspiration to help us feel more comfortable in our own skin and love who we are. Andrea shares some thoughts on how to recognize these feelings in ourselves and surround ourselves with people and content that builds us up.

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    Produced by Light On Creative Productions

    24. What To Do When You Over Eat or Binge Apr 14, 2021

    Overeating is something that happens to all of us. It can make us feel guilty or lead us to spiral in other ways. Andrea gives three tips to identify the root of consistent overeating, as well four simple tips to help turn it around.

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    Produced by Light On Creative Productions

    23. 4 Tips to Boost Your Progress Through Workouts Apr 07, 2021

    Often times we think we have to make our lives more complex to get better results in your fitness journey but that’s not always the case. Andrea gives four simple tips to help you increase your progress through your workouts.

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    Produced by Light On Creative Productions

    22. How Protein Affects Fat Loss and Building Muscle Mar 31, 2021

    Having an adequate amount of protein in your diet in important whether your goal is to lose fat or build muscle. There are many myths that protein will make you big and bulky. In this episode we discuss the difference between weight loss and fat loss, break down the myths about protein, and explain why protein is important in your fitness journey.

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    Produced by Light On Creative Productions

    21. Calorie Counting vs Tracking Macros Mar 24, 2021

    Have you ever wondered what the difference is between tracking calories or macros? It can be confusing to understand how they work and how to fit it into your everyday life. Andrea makes it simple by breaking down calories and macros, the difference between them, and which may be a better fit for you.

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    Produced by Light On Creative Productions

    19. Training for your Body Type Mar 10, 2021

    Everyone has a different body type, and depending on what your is, you might be going about weight loss wrong. Every body type has different needs to lose fat, gain muscle and stay fit. Today, Andrea talks about the different body types and how this effects your health journey. She dives through the in's and out's of these different body types, including prime examples of each, while giving great advice on how to work with your body type to achieve your health goals.

    Find your Body Type HERE

    Review and Rate if you've received value from today's episode.

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    Or on the web at https://www.deliciouslyfitnhealthy.com

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    Produced by Light On Creative Productions

    18. Talking Nutrition With Your Kids Mar 03, 2021

    Teaching your children about nutrition is difficult. Showing them is much easier. In today's episode Andrea talks about the best ways to teach your children about nutrition in infancy, toddler and young kids, into older childhood. Teaching nutrition isn't just about what's on the plate however, it is also our thoughts and words we use surrounding the food we eat. You can't teach a child to be balanced if you aren't balanced yourself.

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    Produced by Light On Creative Productions

    17. Cellulite 101: Facts and Myths Feb 24, 2021

    Cellulite is a hot topic in fitness. But there's a secret . . . . THERE IS NO SECRET! There is no secret cream, or magic serum to dissolve cellulite. Today, Andrea talks about the ugly truths about cellulite, including the hormonal and physical reasons more women deal with cellulite then men. She includes some ways to help reduce the appearance of cellulite and generally have healthy skin and muscles.

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    Produced by Light On Creative Productions

    16. Conquering Your Fear of Failure Feb 17, 2021

    Fear of failure is something we all encounter in our lives. How we handle this fear can help push us to do more, or cripple us into stagnation. In today's episode, Andrea talks about the way she experienced this fear of failure in her early career and what she did to overcome it. In her words "You can do this!"

    Tim Ferris Ted talk HERE

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    15. Understanding and Fixing the Mom Pooch Feb 10, 2021

    Today's episode is about hope.

    Hope that your body can heal, hope that you aren't stuck, and hope that you are not alone. In today's episode Andrea shares her very personal story of recovery from diastasis recti after having her twins, and her journey back to confidence and health. This is not one to miss!

    Every core you see on my Instagram focuses on healing and improving Diastasis How to check for Diastasis recti: https://www.instagram.com/tv/B3ph2Dcjjjw/?hl=en Free Heal your core Pelvic Floor/Transverse ab video series: https://go.deliciouslyfitnhealthy.com/tva-breathing
     Diastasis Recti Guide : https://go.deliciouslyfitnhealthy.com/drcourse

    Can't find your pelvic floor watch these videos:

    https://www.instagram.com/p/CKkgXaZDEdx/ https://www.instagram.com/tv/B5--ZpWjjnm/?hl=en other helpful videos on diastasis:

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    Produced by Light On Creative Productions

    14. Let's Talk About the Scale . . . Feb 03, 2021

    The scale is the easiest way to measure you weight loss. But it isn't the only thing to measure progress. In fact it can be the most inaccurate way to measure progress. Today, Andrea talks about the many different ways to track progress in your weight loss journey. And the things that contribute to the fluctuations of your weight from day to day.

    Follow Andrea on Instagram HERE! Or online at deliciouslyfitnhealthy.com

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    Produced by Light On Creative Productions

    13. Cardio vs Weights For Fat Loss Jan 27, 2021

    The age old argument; which is better for weight loss? Cardio or weight lifting? The answer . . . . both. Today Andrea talks about the best ways to utilize cardio and weight lifting in your health journey to maximize your fat loss. As a physical trainer, Andrea explains the differences between types of weight lifting, and how to use cardio to kick start the fat burn.

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    Produced by Light On Creative Productions

    12. Assumptions: Your Ally or Enemy Jan 20, 2021

    We make assumptions everyday and a lot of times they aren't totally accurate. We create stories about the world around us, people, things, situations, and even ourselves. But are those assumptions helping or hurting us? Are they our ally or our enemy? Today Andrea talks about assumptions and how you can identify where you are assuming things in your own life and how to change those assumptions (if needed) to something that will help you.

    Find Andrea on instagram @deliciouslyfitnhealthy, and online at www.deliciouslyfitnhealthy.com.

    Produced by Valkyrie Podcast Solutions.

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    Produced by Light On Creative Productions

    11. Reverse Dieting Jan 13, 2021

    If you've been in a calorie deficit for to long, you may need to reverse diet to begin shedding those pounds again. Today Andrea talks about the power of a reverse diet and how ADDING calories can actually fix the plateau. She explains the how, what and why on the reverse diet.

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    Produced by Valkyrie Podcast Solutions.

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    www.deliciouslyfitnhealthy.com
    Produced by Light On Creative Productions

    10. When a Calorie Deficit Backfires. Jan 06, 2021

    We've all been taught that the way to lose weight is by cutting back how much we eat. But most don't know that this can actually have the opposite effect, and make you GAIN weight. Today Andrea talks about how a prolonged calorie deficient can backfire on the body, and give you exactly what you don't want; and some ideas on how to help the body find balance.

    Check out Andrea on Instagram @deliciouslyfitnhealthy or on the web at www.deliciouslyfitnhealthy.com.

    Produced by Valkyrie Podcast Solutions.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    9. New Year, New . . . You? Maybe you just need a new Mindset. Dec 30, 2020

    In the next few weeks you'll see "New Year, New You" everywhere. But there isn't anything wrong with you, you have great characteristics and qualities that make you amazing. So what you might need for the new year is a new mindset. This week Andrea talks about how your mindset about health and your personal journey effects the outcomes.

    Links spoken about in the episode:

    Additional Articles
    No More New Year New You, By Crissy King
    https://www.self.com/story/no-more-new-year-new-you

    Healthy Relationships
    https://www.huffpost.com/entry/healthy-relationship-exercise-habits_n_5290153

    Power of Positive Thinking
    https://www.google.com/amp/s/www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking%3Famp%3Dtrue

    Instagram to follow

    Jessie Jeanne
    https://instagram.com/jessijeannn?igshid=620lqh69khk7
    The Dear Body Podcast

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    8. How to Stop Peeing your Pants while Sneezing and Coughing. Mom Tip! Dec 23, 2020

    Have you experienced that sinking moment when you sneeze and suddenly must rush to the bathroom? Or jumping on the trampoline or running causes you to turn to pantyliners? Millions of women experience these same things because of a weak pelvic floor. Today Andrea talks about the causes of a weak pelvic floor and what things can be done to strengthen those muscles.
    Get Andrea's FREE pelvic floor exercises here!

    Heal your Core - Pelvic Floor /TVA series https://go.deliciouslyfitnhealthy.com/tva-breathing Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com Produced by Valkyrie Podcast Solutions.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    7. The Connection Between Stress and Weight Gain: Hormone Interview with Chris Welsh Part 2 Dec 16, 2020

    Continuing the interview with Chris Welsh from last week, Andre and Chris talk specifically about the connect between stress and weight gain. If you live a high stress life, you NEED to listen to this. The connection in these two things could be what has been holding you back in your health goals.

    There is more to weight loss then just going to the gym or counting macros, and you're relationship to stress, may be that missing key.

    Follow Andrea on instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com

    Produced by Valkyrie Podcast Solutions.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    6. Hormone: Signs & Symptoms of an Imbalance and What to do About it with Chris Welsh Dec 09, 2020

    Most women have heard about and experienced the symptoms of a hormone imbalance, fatigue, weight gain or loss, sudden mood changes . . . But what we don't hear is when these things are a signal of a larger hormonal issue, and not just from a decade of interrupted sleep from children. Today Andrea sit's down with Chris Welsh FNP-C (https://wmsho.com) to discuss how hormones play a role in our lives and health journey.

    In this episode:
    *Common Hormone imbalances
    *Signs to look for
    *When to get your hormones
    *What to ask for when getting your hormones tested
    *Vitamins to be aware off
    *How our diets affect our hormones.

    Find Andrea on instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com

    Produced by Valkyrie Podcast Solutions

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    5. Food Shaming- statements we can all live without and how to respond Dec 02, 2020

    We live in a culture obsessed with food. We're either talking about food, thinking about food, watching shows about food, or reading about food. So, is it any wonder we've let food shaming into our every day lives? But it doesn't have to be that way, and YOU have the power to stop it in it's tracks. In today's episode, Andrea talks about food shaming, what it is and three great ways to shut down and move forward from shaming comments.

    Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com

    Produced by Valkyrie Podcast Solutions.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    4. For the Love of Glutes! Nov 25, 2020

    Sir Mixalot had it right, butts are VERY important. But while he wasn't talking about overall health, the sentiment is the same. Our glutes are crucial to keeping our musculature balanced and connected in healthy ways. From lower back pain, to weak knees, the glutes play a key role in keeping our body in alignment. Today Andrea goes over the importance of healthy glutes, and some great exercises to use for a very healthy butt!

    Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com

    Produced by Valkyrie Podcast Solutions.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    3. 3 Tips to Instant Confidence Nov 18, 2020

    Having self confidence is something everyone struggles with at some point in our lives. We've all experienced that twinge of doubt, or worry that comes when we doubt ourselves and our goal. In today's episode, Andrea discusses three instant tricks to begin building self confidence today.

    And they will probably surprise you!

    Find Andrea on Instagram @deliciouslyfitnhealthy and at www.deliciouslyfitnhealthy.com

    Produced by Valkyrie Podcast Solutions.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    2. How to Break a Plateau Nov 16, 2020

    We all hit plateaus in our health journey. They are normal and natural. But why do we hit them? And how do we overcome one after we've hit it? Andrea talks about the ups and downs of the health journey and how to get over hurtles like plateaus.
    Follow Andrea on Instagram @deliciouslyfitnhealthy and on the web at www.deliciouslyfitnhealthy.com

    Produced by Valkyrie Podcast Solutions

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    1. The All or Nothing Mentality and How to Fix it Nov 16, 2020

    When looking to change habits, it's all about progress, not perfection. In today's episode Andrea talks about the difference between making progress and feeling frozen by perfection. Through hilarious personal examples and great stories, Andrea helps us see how perfection cripples us, and progression sets us free.
    Come join Andrea on instagram @deliciouslyfitnhealthy and online on https://www.deliciouslyfitnhealthy.com/.

    Produced by Valkyrie Podcast Solutions.

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

    Trailer | Episode 0 Oct 31, 2020

    My name is Andrea and I am a mother of 4 girls under 7, wife to a mountain man, a Personal Trainer, Nutrition Coach and Owner of DFH Training.

    I have been featured in People and on Good Morning America and I truly love all things woman's health and fitness. But lets face it the fitness industry is complicated and it feels like the everyday mom doesn’t fit the mold. There is so much conflicting information and your busy and don't have time to figure it all out.

    That’s why I have made it my mission to simplify Health and Fitness while creating a welcoming, realistic and empowering space for like minded women. I am happy your here and I hope you stay a while

    Download Andrea's Make Fit Simple APP for a 7 day free trial
    https://www.deliciouslyfitnhealthy.com/app-sales-page-1
    Follow the Make it Simple Podcast
    @make.it.simple.podcast
    Have a suggestion for a topic click HERE
    Have a suggestion for a guest click HERE
    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

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