Make Fit Simple

How 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 floor

https://www.deliciouslyfitnhealthy.com/tva-breathing

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


Find a Pelvic floor Therapist near you:

https://aptaapps.apta.org//APTAPTDirectory/FindAPTDirectory.aspx

https://pelvicrehab.com/


360 Diaphragm breathing for tight and weak pelvic floor
https://www.instagram.com/reel/CiM5yZBAPzX/?igshid=YWJhMjlhZTc%3D

Weak Pelvic floor videos on Andrea's Instagram

https://www.instagram.com/reel/CboLFWmB0S0/?utm_source=ig_web_copy_link

https://www.instagram.com/p/CltTw3XjIVW/?igshid=YWJhMjlhZTc=

Core breathing uses for pelvic floor

https://www.instagram.com/reel/CemJ3cGAySP/?igshid=YWJhMjlhZTc=

Deep core exercises to strengthen the pelvic floor 

https://www.instagram.com/reel/Cmxdhosgf3B/?igshid=YWJhMjlhZTc=

https://www.instagram.com/p/Clm5Tgjrt4n/?igshid=YWJhMjlhZTc=

Tight Pelvic floor videos:

https://www.instagram.com/reel/CnS-alDqBkT/?igshid=YWJhMjlhZTc=

https://www.instagram.com/reel/CmaJ3BsArOM/?igshid=YWJhMjlhZTc=

https://www.instagram.com/reel/CmZa9IGJSIZ/?igshid=YWJhMjlhZTc=

https://www.instagram.com/reel/CikgBYWgS8L/?igshid=YWJhMjlhZTc=

Vagina rehab doctor is even doing  a stretch lab in feb for a tight pf 

https://www.vaginarehabdoctor.com/i-cum-first-vag-lab/

Pelvic floor doctors on Instagram I LOVE AND ARE WORTH FOLLOWING:

@carolinepackarddpt

@doclizziedpt

@vaginarehabdoctor

@the.vagina.whisperer

@mypelvicfloormuscles

@ptforwomen

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Produced by Light On Creative Productions 

Jordan page is the founder and CEO of The Page Company, that has been changing women's lives all over the world for years through practical online content, digital programs, and physical products, all designed to help women & families become more financially fit & productive. Jordan has been a repeated guest on national media outlets including Good Morning America, The Today Show, The Rachael Ray Show, USA Today and more. Owning several unique trademarks and design patents, Jordan continues to innovate, earning The Page Company a ranking of 720 on the 2021 Inc 5000 list.  Andrea and Jordan discuss practical and easy ways to block schedule your lives and create an efficient, and organized way of living.

Follow Jordan
@jordanpage
@thepagecompany
@shelfcooking
@budgetbootcamp
@productivitybootcamp
Website https://thepagecompany.com/
Products & Services https://thepagecompany.com/?afmc=6d

Free Block Schedule Template Download from Jordan
click HERE

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

Produced by Light On Creative Productions 

Each year we hear the famous saying "New year, new you!" This sentiment subtly implies that there was something wrong with the old you. While there are always things to improve, Andrea reminds us that we are fabulous the way we are and by implementing a handful of motiving ideas and mindsets, we can ensure that our year ahead will be successful and powerful.

Episode Resources
https://www.tennessean.com/story/money/2015/01/23/buffalo-face-lifes-storms/22187351/


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
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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 

Kelsey Nixon is the host of Kelsey’s Essentials and Kelsey’s Homemade on the Cooking Channel and the author of Kitchen Confidence. Kelsey launched her career in food on season 4 of Food Network Star and has been part of the Food Network family since 2008 with appearances on Iron Chef America, Chopped, Beat Bobby Flay, Guy’s Grocery Games, and Cutthroat Kitchen. Kelsey is the founder of the Recipe Club that focuses on family meal makeovers and the importance of sitting down together for meals.  Andrea and Kelsey discuss simple ideas on meal prepping, meal planning, and the difference between them.

Follow Kelsey
Instagram @kelseynixon
Website www.kelseynixon.com
Recipe Club click HERE

Oil Spritzer click HERE


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

Produced by Light On Creative Productions 

Andrea is breaking down four simple but important tips on how to get the most out of your workouts and ensure that you are building muscle which leads to increasing your metabolism. Using these four tips will give you a the knowledge and structure that can improve your fitness journey.  

Resources & Studies

Episode 49  Setting Up a Solid Strength Training Routine click HERE

Episode 85 Mobility vs Stretching click HERE

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461297/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/

https://pubmed.ncbi.nlm.nih.gov/30275356/

https://pubmed.ncbi.nlm.nih.gov/10658002/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

https://pubmed.ncbi.nlm.nih.gov/10198297/

 

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 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 Resources
Episode 8 click HERE
Andrea's FREE training videos on TVA breathing 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
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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 

Andrea is sharing her live event presentation at Empower You,  which dives into the topic of our personal relationship with health and fitness. Are we motivated out of fear, guilt, shame, negativity? Or do you find motivation out of love, concern, care, and positivity.  Andrea is sharing her passion about each of us finding the power within ourselves and how we can shift our relationship with health and fitness and improve our mindset.


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 

Dr. Jen Fabroni, PT, DPT,  is a world renowned physical therapist who specializes in helping people overcoming chronic pain and maximizing physical performance. She is the founder of the new platform and app Jen.Health she brings a unique and whole body approach to strengthening, mobility, and living a pain free life.  Dr. Fabroni has been featured on Good Morning America, NBC, Oxygen Magazine, Shape Magazine, and more. Andrea and Jen discuss all things back pain, how things are interconnected, and what things to look for when identifying why you might be suffering from back pain.

Follow Dr. Jen Fabroni
Instagram @docjenfit
The Optimal Body Podcast click HERE
Free trial for Jen.Health program click HERE


Holiday sale for Andrea's Bands and Guides
Use code CHEER for 30% off
Resistance bands https://www.deliciouslyfitnhealthy.com/bands
DR Guide https://www.deliciouslyfitnhealthy.com/drcourse
Pregnancy Guide https://www.deliciouslyfitnhealthy.com/pregnancy-guide
Postpartum Guide https://www.deliciouslyfitnhealthy.com/upg-s

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

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

Produced by Light On Creative Productions 

Cardio is an important part of your fitness lifestyle. Andrea is discussing how to  make cardio more effective in your workouts by creating variety in the cardio zones. Not all cardio is created equal and there are five zones of cardio that each serve a different purpose. Andrea is breaking down each zone and how you can utilize them in your workouts. 


Heart Rate Formulas 

• [ 220 – Age ] – most common and widely used maximum heart rate formula
• Tanaka (208 – 0.7 x age) more precise formula, adjusted for people over the age of 40 
• Hunts Formula -211 – 0.64 x Age ] – slightly more precise formula, adjusted for generally active people

https://pubmed.ncbi.nlm.nih.gov/11153730/

 
Cardio Zones

Zone 1- Light-50 percent to 60 percent of MHR

Zone 2: light 60 percent to 70 percent of MHR

Zone 3: Moderate70 percent to 80 percent of MH

Zone 4: Hard- 80 percent to 90 percent of MHR

Zone 5:  Very hard-90 percent to 100 percent of MHR 

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

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 

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