Shows
Make Fit Simple214. Do I Have to Do Squats to Add Muscle or See Changes in My Legs?Andrea dives into a common fitness concern in this episode: "Do I have to do squats to build muscle or see changes in my legs?" Drawing on her own journey with hip and knee issues, Andrea explores alternative exercises for building strong, toned legs without the need for traditional weighted squats. She provides practical, effective movements for those dealing with pain or mobility limitations and shares insightful tips for improving form and mobility. Packed with encouragement, Andrea ensures listeners that injuries or discomfort don’t mean the end of progress. Check below for videos and examples, and follow her on...2024-11-2735 minMake Fit Simple187. 6 Vitamins, Minerals, and Supplements to Boost Your MetabolismAndrea 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 Follow the Make Fit Simple Podcast@MakeFitSimplePodcastHave...2024-05-2221 minMake Fit Simple185. Shifting Your Mindset With Tessa RomeroIn 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...2024-05-0858 minMake Fit Simple182. The Difference Between Clean Eating and Balanced EatingAndrea 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. GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitMake it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off us...2024-04-1720 minMake Fit Simple180. 10 Signs You May Have a Poor Relationship With Food and Tips to HelpAndrea 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...2024-04-0331 minMake Fit Simple176. What to do When Things Don't Go to PlanToday 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. Follow the Make Fit Simple Podcast@MakeFitSimplePodcastHave a suggestion for a topic click HEREHave a...2024-03-1323 minMake Fit Simple174. Hormone Series Topic 3: Testosterone in WomenAndrea 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%20ca...2024-02-2825 minMake Fit Simple169. Your Choices Matter More Than Your Abilities with Katrina DevereauxIn 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 APPhttps://www.deliciouslyfitnhealthy.com/app-waitIn...2024-01-2431 minMake Fit Simple167. Hormone Series Topic 2: High CortisolWelcome 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.GET ON THE WAITLIST FOR ANDREA'S NEW A...2024-01-1032 minMake Fit Simple166. 2 Mistakes You Are Making With New Year's ResolutionsIn 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 APPhttps://www.deliciouslyfitnhealthy.com/app-waitIn This Episode, You'll Be Able To:2024-01-0323 minMake Fit Simple165. Understanding Nutrition Labels and What is Being AdvertisedAndrea 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 APPhttps://www.deliciouslyfitnhealthy...2023-12-2734 minMake Fit Simple163. Sharing Our Favorite Fitness Gift Ideas with Paul AllenAre 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... g...2023-12-1336 minMake Fit Simple162. 4 Tips for Improving Strength and LongevityAndrea 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 APPhttps://www.deliciouslyfitnhealthy.com/app-waitResources Ou...2023-12-0632 minMake Fit Simple161. Q&A on the Deep CoreAndrea 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...2023-11-2931 minMake Fit Simple160. My Best Tips for Managing Food During the HolidaysThe 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...2023-11-2223 minMake Fit Simple159. Hormone Series Topic 1: High EstrogenJoin 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...2023-11-1532 minMake Fit Simple158. How Ankles and Feet Affect the Whole Body With Dr. Leada MalekAndrea 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. Malekwww.drmalekpt.com, instagram/tiktok/pinterest/facebook...2023-11-0854 minMake Fit Simple157. Unleash Your Potential with a New Mindset for Goal SettingAs 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 APPhttps://www.deliciouslyfitnhealthy.com...2023-11-0122 minMake Fit Simple156. How to Set and Reach Your Goals Without Negativity with Amanda HiltonIf 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 APPhttps://www...2023-10-2549 minMake Fit Simple155. A Stronger Pregnancy and Delivery with Nikki Bergen from the Belle MethodIn 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 F...2023-10-1854 minMake Fit Simple133. The Mindful Gut Approach with Amanda SaucedaIn 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...2023-05-1742 minMake Fit Simple132. Does Your Bra Feel Tighter Around Your Ribs After Kids? Let's Talk About Rib FlareIn 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...2023-05-1038 minMake Fit Simple128. Is Your Goal Worth It?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 pr...2023-04-1219 minMake Fit Simple116. Understanding Your Pelvic Floor to Reduce Leakage, Back Pain, Hip Pain, and MoreHow 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 floorhttps://www.deliciouslyfitnhealthy.com/tva-breathingPelvic Floor Diagram https://w...2023-01-1839 minMake Fit Simple111. Quick Tips for Preventing Leakage When Coughing, Sneezing, and MoreAndrea 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 ResourcesEpisode 8 click HEREAndrea's FREE training videos on TVA breathing click HEREMake it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE402022-12-1415 minMake Fit Simple107. My 3 Best Tips for Managing Food During the HolidaysThe 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. SOUL CBD RAPID RELEAFwww.mysoulcbd.com/makeitsimpleTo get 15% off using code SIMPLEFollow Andrea on Instagram2022-11-1626 minMake Fit Simple106. A Personal Story of Auto Immune with Natalie WilsonNatalie 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 NatalieInstagram @natwilsonsfitnessOther Links click HEREMake it Simple is sponsored by Butcher Box...2022-11-0934 minMake Fit Simple105. PSA: Why I Want People to See Food DifferentlyAndrea is on a mission to help people see food differently. In a culture cultivated in diets and misinformation we have developed a fear of food. Andrea explains each macronutrient including protein, fats, and carbohydrates and how they help fuel the body. This passionate topic can be polarizing in our society. Andrea is breaking it down in a way that can give you the knowledge to use food for strength, energy, and help you reach your fitness goals. Make it Simple is sponsored by Butcher BoxVisit https://www.butcherbox...2022-11-0234 minMake Fit Simple104. 3 Signs You Need to Eat More Food and Reverse DietLife 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. Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/links2022-10-2623 minMake Fit Simple103. When Should I Skip My Workout?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 BoxVisit https://www.butcherbox.com/makeitsimple to get a special offer for new members: A free turkey. Use dis...2022-10-1931 minMake Fit Simple102. Improving Coping Skills and Self Awareness With the HALT MethodAndrea 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. SOUL CBD RAPID RELEAFwww.mysoulcbd.com/makeitsimpleTo get 15% off using code SIMPLEFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Website2022-10-1223 minMake Fit Simple101. Ideas for At-Home WorkoutsWorking 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 RecommendationsWeighted gloves https://a.co/d/6ll6ELpDFH Resistance Bands Use code MAKEITSIMPLE for 10% offhttps://www.deliciouslyfitnhealthy.com/bandsMonkey Feethttps://animalhousefitness.com/BStrong Training Use code ANDREA20 for 20% offhttps://bstrong.training/?gclid=CjwKCAjws--ZBhAXEiwAv-RNL4j...2022-10-0528 minMake Fit Simple100. 8 Tips for Breaking a Plateau Without Cutting CaloriesWhen 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. Studieshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/https://www.ahajournals.org/doi/10.1161/JAHA.119.014587Episode References#6 Hormone: Signs & Symptoms of an Imbalance with Chris Welsh2022-09-2835 minMake Fit Simple99. Is Finding Balance Even Possible?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 BoxVisit https://www.butcherbox.com/makeitsimple to get a special offer for new members: Free steak and lobster. Use discount code MAKEITSIMPLEFollow Andrea on Instagram@deliciouslyfitnhealthy2022-09-2135 minMake Fit Simple97. My Biggest Tips for Finding Success with Your GoalsDo 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 itEpisode 64 How to Reframe the Thought "I Don't Have Time"Episode 58 Stop Making it Complicated and Start Living a LifeEpisode 16 Conquering Your Fear of Failure2022-09-0729 minMake Fit Simple96. Nontraditional Ideas for Aches, Pains, and InjuriesInjuries 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 DiagnosisPRP STUDIEShttps://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/PMC5260061/2022-08-3136 minMake Fit Simple95. Mindfulness & Avoiding Burnout for the Busy Mom with Shonda MoralisMom 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 MoralisFree 7-day Mini-Meditation Challenge Sept 7th-13th...2022-08-2441 minMake Fit Simple94. Preparing for Perimenopause and Menopause: An Interview with Dr. Alyssa DweckDr. 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 DweckWebsite https://drdweck.com/doctordweck@gmail.com Make it Simple is spo...2022-08-1731 minMake Fit Simple93. 4 Questions to Ask Yourself If You Aren't Seeing Results in Your Fitness JourneyWhat 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 RoutineEpisode 83 & 53 Sleep Episode 51 Gut Health and Hormone Imbalance Episode 6 Hormone Signs & Symptoms of Imbalance Make it Simple is s...2022-08-1033 minMake Fit Simple92. Making Your Workouts More Consistent and EnjoyableAre 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 GoalsMake it Simple is sponsored by Butcher BoxVisit https://www.butcherbox.com/makeitsimple to get a special offer for new members: Free package of bacon for LIFE. Use d...2022-08-0330 minMake Fit Simple91. 6 Styles of Training You Need to KnowVariety 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 FatlossEpisode 45 Does Your Workout Routine Match Your Fitness Goals Make it Simple is sponsored by Goodr2022-07-2735 minMake Fit Simple90. Finding Moderation With Your Food IntakeDo 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 TypeEpisode 22 How Protein Affects Fat Loss and Building Muscle2022-07-2040 minMake Fit Simple89. My Hip DiagnosisAndrea 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. Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/links2022-07-1310 minMake Fit Simple88. The Raw Side of Motherhood with Diary of an Honest MomLibby 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. 2022-07-0646 minMake Fit Simple87. When to Refocus or Shift Your GoalsAndrea 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. Make it Simple is sponsored by GoodrVisit https://goodr.com/simple to get 15% off using code SIMPLEFollow Andrea on Instagram2022-06-2937 minMake Fit Simple86. Making Healthy and Flavorful Meals Possible with Lillie Eats and TellsLillie 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 ab...2022-06-2255 minMake Fit Simple85. Turning Lemons into Lemonade: An Interview of ME from the Pink Lemonade Stand Podcast with Heidi WebsterAndrea 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 @theplspodcastListen on Apple Podcast click HEREListen on Spotify click HEREMake it...2022-06-1538 minMake Fit Simple84. Mobility vs StretchingAndrea 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 Visit https://www.butcherbox.com/makeitsimple to get a special offer for new members. A FREE grilling bundle (Two 10 oz ribeyes, 5 lbs of chicken drumstick, and a pack of chick burgers)Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh...2022-06-0831 minMake Fit Simple83. What Your Mama Didn't Teach You About Your VAG with Dr. Janelle HowellDr. 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 HowellInstagram @vaginarehabdoctorVagina Masterclass click HE...2022-06-0155 minMake Fit Simple82. How Sleep Positions Are Linked to Aches and Pains: Interview with Dr. Lizzie KiefferAndrea 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.2022-05-2640 minMake Fit Simple81. Breaking Down Your Connection to the ScaleOne 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. Make it Simple is sponsored by Soul CBDVisit www.mysoulcbd.com/makeitsimple to get 15% off using code SIMPLEFollow Andrea on Instagram2022-05-1841 minMake Fit Simple80. How to Avoid Headaches: Interview with Dr. Meg MillDr. 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 MillWebsite https://www.megmill.com/Instagram @drmegmillMore resources click HEREFree h...2022-05-1140 minMake Fit Simple79. What Matters More: Function or Fat LossIn 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 Use code MOTHER for 20% off. Don't miss our on this once a year sale which ends Sunday.Click HERE for...2022-05-0427 minMake Fit Simple78. Is Comparison Hurting Your Progress?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/10.1177/0146167210390822https://guilfordjournals.com/doi/abs/10.1521/jscp.2007.26.7.826Make it Simple is sponsored by Soul CBDVisit www.mysoulcbd.com/makeitsimple to get...2022-04-2723 minMake Fit Simple77. Improving Your Sexual Health: Interview with Dr. Amy KillenDr. 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. Follow Dr. KillenWebsite http://www.dramykillen.c...2022-04-2042 minMake Fit Simple76. 7 Tips to Boost Your MetabolismEverywhere 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. Make it Simple is sponsored by Soul CBDVisit www.mysoulcbd.com/makeitsimple to get 15% off using code SIMPLEFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coaching...2022-04-1326 minMake Fit Simple75. The Complications of Food Labels ExplainedAndrea 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.htmlTracking Alcoholhttps://www.iifym.co...2022-04-0637 minMake Fit Simple74. Goals: External Events vs Internal ChoicesThere 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. Make it Simple is sponsored by Vuori ClothingVisit www.vuoriclothing.com/simple to get 20% offFollow Andrea on Instagram@deliciouslyfitnhealthy@d...2022-03-3018 minMake Fit Simple73. Four Myths About Fat LossAndrea 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. Make it Simple is sponsored byVisit www.thehydrojug.com to get 10% off using code SIMPLE10Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsT...2022-03-2329 minMake Fit Simple72. Perimenopause, Weight Plateaus, and Sex with Dr. Anna Cabeca 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 @thegirlfrienddoctorWebsite https://drannacabeca.com/2022-03-1646 minMake Fit Simple71. The Food, Exercise, and Body Image CycleThe 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. Make it Simple is sponsored by Vuori ClothingVisit www.vuoriclothing.com/simple to get 20% offFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.co...2022-03-0937 minMake Fit Simple70. Is it Diastasis, a Hernia, or a Weak Core?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. ResourcesDiastasis Guide:https://www.deliciouslyfitnhealthy.com/drcourseFree breathing series:https://www.deliciouslyfitnhealthy.com/tva-breathing2022-03-0238 minMake Fit Simple69. Self Sabotage: How to Recognize it and Stop itSelf 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. Make it Simple is sponsored by Vuori Clothing Visit www.vuoriclothing.com/simple to get 20% off Follow Andrea on Instagram@deliciouslyfitnhealthy2022-02-2337 minMake Fit Simple68. Four Daily Tips to Improve Your MoodAndrea 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. Make it Simple is sponsored byVisit www.thehydrojug.com to get 10% off using code SIMPLE10Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy...2022-02-1623 minMake Fit Simple67. Tips on How to Improve Knee PainKnee 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. Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com...2022-02-0933 minMake Fit Simple66. Transforming Toddlerhood an Interview with Devon KuntzmanDevon 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.co...2022-02-031h 10Make Fit Simple65. 3 Vitamins and Supplements to Help Boost Your MetabolismMicronutrients 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.htmlhttps://pubmed.ncbi.nlm.nih...2022-01-2623 minMake Fit Simple64. The Secret Sauce For Your Fitness Goals That Gets OverlookedAndrea 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 OutThe Pink Lemonade StandClick HERE to listen to Andrea's episode Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.tr...2022-01-1930 minMake Fit Simple63. How to Reframe the Thought "I Don't Have Time"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 2022-01-1233 minMake Fit Simple62. This Missing Piece to Losing Fat, Diets, and LifestyleIt'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. Make it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to g...2022-01-0529 minMake Fit Simple61. Food Addiction: Binging to BalanceFood 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-ithttps://link.springer.com/article/10.1007/s13668-020-00326-02021-12-2938 minMake Fit Simple60. Improving Bloating & Gas from Diastasis Recti and PostpartumWhile 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...2021-12-2233 minMake Fit Simple59. How to Reduce Anxiety NaturallyMental 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-typeshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5646235/https://www.ncbi.nlm...2021-12-1528 minMake Fit Simple58. The Balance Between Whole Foods and Processed FoodsWhen 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 ACTAVisit www.actawear.com to get 10% off using code MAKEITSIMPLE10https://actawear.com/discount/MAKEITSIMPLE...2021-12-0827 minMake Fit Simple56. How to Handle Food Shaming Comments During the HolidaysDuring 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...2021-11-2425 minMake Fit Simple54. How Your Thoughts Affect Your HealthAndrea 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 ItEpisode 16 Conquering Your F...2021-11-1026 minMake Fit Simple52. The Sleep Guru with Dr. Meredith BroderickAndrea 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 BroderickInstagra @sleepdoctormerWebsite https://soundsleepguru.com/2021-10-2743 minMake Fit Simple51. Habit, Hunger, or Hormones: Evaluating Your Food IntakeGet 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 BackfiresEpisode 11 Reverse Dieting Make i...2021-10-2025 minMake Fit Simple50. Gut Health and Hormone Imbalance with Esther BlumAndrea 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...2021-10-1347 minMake Fit Simple49. Common Macro QuestionsOne 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 MacrosEpisode 28 Macro Tracking Do’s & Don’tsMake it Simple is sponsored by ACTA Visit www.actawear.com to ge...2021-10-0633 minMake Fit Simple48. Setting Up a Solid Strength Training RoutineToday’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+ 2021-09-2934 minMake Fit Simple43. 8 Tips for Finding MotivationThe 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 byVisit www.thehydrojug.com to get 10% off using code SIMPLE10Visit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC2021-08-2534 minMake Fit Simple42. Mom Guilt & Parent Burn Out with Dr. Ream from Psyched MommyAndrea 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...2021-08-1854 minMake Fit Simple41. The Diet TrapEvery 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. 2021-08-1137 minMake Fit Simple39. Supplements ExplainedFinding 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...2021-07-2835 minMake Fit Simple38. All Things Women's Health: Diastasis, Prolapse, Libido, & More with Dr. Sara ReardonAndrea 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 Reardonhttps://www.thevagwhisperer.com/https://www.instagram.com/the.vagina.whisperer/Visit Andrea's W...2021-07-2151 minMake Fit Simple36. Teaching Positive Body Image to your Kids While Improving Your OwnBody 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. Visit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC...2021-07-0733 minMake Fit Simple34. Bloating: What Causes It and Tips to Reduce ItAndrea 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. Viome Test click HERE and use code ANDREA for $10 offVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC Follow the Make Fit Simple Podcast@M...2021-06-2333 minMake Fit Simple33. Anxiety and DepressionAndrea 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 Helpwww.betterhelp.com Visit Andrea's Websitewww.deliciouslyfitnhealthy.com...2021-06-1627 minMake Fit Simple32. How Focusing on "Being Ready" Can Keep You From Reaching Your GoalsHow 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 https://www.pushjournal.com/?rfsn=5662514.8751c8&utm_source=refersion&utm_medium=affiliate&utm_campaign=5662514.8751c8 CODE : ANDREA10 Follow Andrea on Instagram...2021-06-0925 minMake Fit Simple31. More of a Good Thing is Not a Better ThingWhen 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. Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC Follow the Make Fit Simple Podcast@MakeFitSimplePodcastHave a sug...2021-06-0223 minMake Fit Simple30. Tips for Managing Fitness & Nutrition on VacationGoing 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. Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC Fo...2021-05-2623 minMake Fit Simple29. My Best Tips for the Postpartum MomAfter 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. Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC2021-05-1941 minMake Fit Simple28. The Do's and Don'ts of Macro TrackingWhether 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. Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC Follow the Make Fit Simple Podcast@MakeFitSimplePodcastHave...2021-05-1223 min
Make Fit Simple26. Are Muscle Imbalances Causing you Back Pain?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. Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com Follow the Make Fit Simple Podcast@MakeFitSimplePodcastHave a suggestion for a topic click HEREHave a suggestion f...2021-04-2831 min
Make Fit Simple18. Talking Nutrition With Your KidsTeaching 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. Follow Andrea on Instagram here. See Andrea online at www.deliciouslyfitnhealthy.com Follow the Ma...2021-03-0335 min
Make Fit Simple14. Let's Talk About the Scale . . .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 2021-02-0322 min
Make Fit Simple13. Cardio vs Weights For Fat LossThe 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. Follow Andrea on social media @deliciouslyfitnhealth and online at www.deliciouslyfitnhealthy.com Follow the Make Fit Simple Podcast@MakeFitSimplePodcastHave a su...2021-01-2724 min
Make Fit Simple8. How to Stop Peeing your Pants while Sneezing and Coughing. Mom Tip!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 Valky...2020-12-2314 min
Make Fit Simple1. The All or Nothing Mentality and How to Fix itWhen 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. Follow the Make Fit Simple Podcast@MakeFitSimplePodcastHave a suggestion for a topic click HEREHave a suggestion for...2020-11-1617 min