Make Fit Simple

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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Training & Coaching
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Produced by Light On Creative Productions 

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


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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Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
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NEW! Leave a question for Andrea HERE on SpeakPipe!

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@deliciouslyfitnhealthy
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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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


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

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

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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NEW! Leave a question for Andrea HERE on SpeakPipe!

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@deliciouslyfitnhealthy
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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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


Make is Simple is sponsored by
JUST INGREDIENTS  for 10% off use code ANDREADFH

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@deliciouslyfitnhealthy
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Training & Coaching
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www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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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@MakeFitSimplePodcast
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@deliciouslyfitnhealthy
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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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.

Make it Simple is sponsored by Athletic Greens
Visit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.

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

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

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 

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.

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

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

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

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 

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://justingredients.us/collections/all

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

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

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 

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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Follow Lashonda
@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
Visit www.cozyearth.com to get 40% off using code SIMPLE40

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

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

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 

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.


GET ON THE WAITLIST FOR ANDREA'S NEW APP
https://www.deliciouslyfitnhealthy.com/app-wait


Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

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

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

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
NEW! Leave a question for Andrea HERE on SpeakPipe!

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