Make Fit Simple

Do you crave a calmer, more grounded existence amidst the chaos of work, kids, and life? Being busy can take a toll on your mental and physical health from stress. But fear not, Andrea shares some tips to help you achieve a more tranquil state of mind, leaving you feeling happier, healthier, and more productive. Say goodbye to the overwhelming pressure of daily life and hello to a lifestyle of reduced stress levels for a busy woman.

In this episode, you will be able to:

• Grasp the concept of three distinct stress zones and how to identify them in your life.
• Master eight practical coping strategies for handling stress and feeling overwhelmed.
• Embrace the power of gratitude and mindfulness in mitigating everyday stress.
• Streamline your priorities by setting realistic expectations and achievable goals.
• Experience the benefits of progressive relaxation techniques for reducing tension and stress.

The key moments in this episode are:
00:00:00 - Introduction,
00:07:14 - Understanding Different Kinds of Stress,
00:09:13 - The Zones of Stress,
00:11:39 - Coping with Stress,
00:13:41 - Signs of Being in the Red Zone,
00:16:41 - Coping Skills and Seeking Help,
00:18:20 - Using Your Senses,
00:21:15 - Breathing Techniques,
00:25:57 - Letting Go of Expectations,
00:27:06 - Lowering Expectations,
00:28:33 - Getting Outside,
00:30:21 - Exercise and Cortisol,
00:32:06 - Progressive Relaxation,
00:36:15 - Takeaways,

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

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Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
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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 

One of the key components to fitness is fueling your body with the right nutrition before and after your workouts. Andrea explains the key to unlocking your full potential during your workouts by properly nourishing your body before and after exercise. Say goodbye to mediocre results and hello to optimal performance with the right pre and post-workout nutrition. 

In this episode, you will be able to:

• Understand the significance of fueling your body before exercise for peak performance.
• Discover the advantages of exercising on an empty stomach for enhanced fat burning.
• Learn about tailored coaching to assist you in meeting your fitness and nutrition objectives.
• Acknowledge the crucial part a post-workout meal plays in muscle recuperation and growth.
• Recognize the importance of hydration and a balanced intake of proteins and carbs during and after workouts. 

Research links
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
https://pubmed.ncbi.nlm.nih.gov/23360586/
https://pubmed.ncbi.nlm.nih.gov/9694422/
https://www.tandfonline.com/doi/full/10.1186/s12970-017-0189-4
https://www.ntu.ac.uk/about-us/news/news-articles/2022/11/exercising-on-an-empty-stomach-burned-70-more-fat,-study-found#:~:text=Exercising%20on%20an%20empty%20stomach%20helped%20people%20to%20burn%20about,after%20eating%2C%20a%20study%20found
https://journals.humankinetics.com/view/journals/ijsnem/33/1/article-p11.xml

Make it Simple is sponsored by DFH Training
Click here to see if coaching is right for you
https://www.deliciouslyfitnhealthy.com/wmc-s

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

In this episode, you will be able to:

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

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

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

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

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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
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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

In this episode, you will be able to:

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

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

Follow Amanda
Instagram @guthealth.nutritionist
Food & Mood Journal click HERE
The Mindful Gut Program click HERE

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

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

In this episode, you will be able to:

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

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

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

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

Follow Andrea on Instagram
@deliciouslyfitnhealthy
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Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

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

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@MakeFitSimplePodcast
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Training & Coaching
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www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions 

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

In this episode, you will be able to:

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

Follow Karalynne

Shop Protein Powder, Pre-Workout, Face Serum, Deodorant, Dry Shampoo, etc at justingredients.us

Learn more about simple swaps you can make in your life by following along on Instagram @just.ingredients

Listen to the chart-topping Just Ingredients Podcast click HERE 

AndreaDFH 10% off Just Ingredients products

Personal Care Swaps:
https://www.instagram.com/p/Cq_sy6rMNg9/?igshid=YmMyMTA2M2Y=

Household Swaps:
https://www.instagram.com/p/CooAW6Fs6_N/?igshid=YmMyMTA2M2Y=

Food swaps:
https://www.instagram.com/p/CpjdTkcrUvA/?igshid=YmMyMTA2M2Y=

Price:
https://www.instagram.com/p/CoJKelDsWCb/?igshid=YmMyMTA2M2Y=



Make it Simple is sponsored by the Diastasis Recti Guide
https://www.deliciouslyfitnhealthy.com/drcourse

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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!

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

In this episode, you will be able to:

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

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

Make it Simple is sponsored by Cozy Earth
Visit www.cozyearth.com 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 and Dr. Packard discuss the importance of the pelvic floor and it's connection to the glutes. Caroline Packard is a mom of three, and a pelvic floor therapist. Backed by a doctorate of physical therapy and a passion for pelvic health, her mission is to educate and empower women through knowledge and movement to improve their pelvic floor dysfunction and improve their overall health.

In this episode, you will be able to:

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

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

Follow Dr. Caroline Packard
Instagram @carolinepackarddpt
Website & Other links click HERE

Make it Simple is sponsored by Cozy Earth
Visit 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 todays episode Andrea is asking the question, do your goals have a big picture vision for what can help you in the long term?  After years of helping clients Andrea realized that striving for unattainable goals could lead to unhappiness if done for the wrong reasons. Andrea discusses finding joy in the in the journey over becoming hyper-focused on the end result. 

In this episode, you will be able to:

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

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

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

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

Follow Vanessa (and Xander)
Instagram @vanessaandxander
Podcast  Pillow Talks
Book Sextalksbook.com

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

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