Make Fit Simple

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.

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@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 

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@MakeFitSimplePodcast
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@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 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

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 

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.

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 

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,


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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 

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

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 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. 

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 

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

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 

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

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 

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 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 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. 

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