Make Fit Simple

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

Follow Amir
Instagram @beardthebestyoucanbe
Youtube: @beardthebestyoucanbe
TikTok: @beardthebestyoucanbe

How to do Shoulder CARs (Instagram):
https://www.instagram.com/reel/CjifyaSL0-9/?igshid=YmMyMTA2M2Y=

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

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

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

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

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

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

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

Membership details:
https://beardthebestyoucanbe.com/membership


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


Make it Simple is sponsored by Athletic Greens
Visit https://athleticgreens.com/simple to get a FREE one year supply of vitamin D and five travel packs with your first purchase. 

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

Follow Dr. Morgan Cutlip
Instagram @drmorgancutlip
https://www.mylovethinks.com/links/

Book
https://amzn.to/3JDiSlB

Mom gifts
https://www.mylovethinks.com/moms-gifts/

Meal ideas
https://www.mylovethinks.com/mother-load-meals/



Make it Simple is sponsored by DFH Training
Website https://www.deliciouslyfitnhealthy.com/

My FREE breathing series which is very useful for a weak pelvic floor
https://www.deliciouslyfitnhealthy.com/tva-breathing

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

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 

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


Free Resources

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

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

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

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 

Today's subject is for all females no matter what stage of life you are in.  Preparing and managing perimenopause and menopause can be daunting.  There are tools and tips to help you become more educated and equipped to handle this stage of life and Andrea is diving into both of these subjects.


Research Studies
https://www.nature.com/articles/ejcn2010264?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100090071&CJEVENT=3a11713db3b411ed831f93d40a1eba23

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

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

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 

What is food density and volume and how can you use this knowledge to help you in your fitness journey? These questions are answered in todays episode. Andrea dives into building your meals and snacks based around your goals and describes in detail the difference between what food density is and food volume. 


Make it Simple is sponsored by DFH Training
Website https://www.deliciouslyfitnhealthy.com/

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 

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


Follow Amber
Website  bicepsafterbabies.com
Podcast   bicepsafterbabies.com/podcast
Instagram   @biceps.after.babies

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

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 

The calorie deficit and how it can be used in your fitness goals has a huge misconception. Andrea is breaking down the how-to's of doing a calorie deficit, explaining the process, how to do it effectively, and if it's right for you in your health and fitness journey.


MIS Episode References
Episode 10 When a Calorie Deficit Backfires click HERE
Episode 11 Reverse Dieting click HERE
Episode 22 How Protein Affects Fat Loss and Building Muscle click HERE
Episode 113   4 Tips to Make Your Workout More Effective click HERE


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

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 

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


Follow Liesel
Instagram: @mommy.labornurse
TikTok: @mommy.labornurse
Website: Mommy Labor Nurse

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

Make it Simple is sponsored by Athletic Greens
Visit https://athleticgreens.com/simple to get a FREE one year supply of vitamin D and five travel packs with your first purchase. 

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 

Heart rate monitors, health trackers and smart watches can be empowering and  amazing tools to track your personal fitness. But could it actually be causing harm to your mindset? Andrea is breaking down the pros and cons of the personal fitness trackers, and what to be aware of so you know what is right for you. 



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

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