Make Fit Simple

During the holidays we are often navigating the balance between indulging in our holiday favorites as well as our personal health journeys. Andrea brings an important topic to light that has become culturally acceptable but can often cause harm to the people around us. This involves commenting on another persons food, plate, or diet. Andrea provides tips on how to respond to others and encourages inward reflection of our own actions. Take the time to tune in to this needed and relevant episode as we enter into the holiday season.

Make it Simple is sponsored by Talk Space
Visit www.talkspace.com to get $100 off using code MAKEITSIMPLE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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@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 

The holiday season is upon us and that often comes with lots of delicious foods and traditions. Are you in the habit of putting health and fitness off entirely until the new year? Andrea explains some simple tips and routines for a mindset during the holidays that can keep you on track without sacrificing the meals you love. 

Make it Simple is sponsored by ACTA
Visit www.actawear.com to get 10%  off using code MAKEITSIMPLE10
https://actawear.com/discount/MAKEITSIMPLE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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 shares the most 6 common negative thoughts that people struggle with. We may not even realize that these thoughts are creeping into our minds. Believe it or not our thoughts effect our health and all aspect of our life.  Andrea shares the science behind why this is the case and some tips on how to combat the thought patterns that we may never knew were there. For more episodes on attitude and mindset please see previous episodes below.

Episode 1 The All or Nothing Mentality and How to Fix It
Episode 16 Conquering Your Fear of Failure

Make it Simple is sponsored by
Visit www.thehydrojug.com to get 10% off using code SIMPLE10

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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 the heck happens to your core after you have a baby? There is a lot of misinformation out there and it can be hard to ask the tough or awkward questions when it comes to our bodies. Andrea is clears up common myths about the core muscles and share some facts that can give you the knowledge and power to learn how to heal your body.

How to  check for Diastasis Recti
https://www.instagram.com/tv/B3ph2Dcjjjw/?utm_medium=copy_link

Pelvic floor info
https://www.instagram.com/tv/B5--ZpWjjnm/?utm_medium=copy_link
https://www.instagram.com/reel/CQr2hoxjwj3/?utm_medium=copy_link
https://www.instagram.com/reel/CKkgXaZDEdx/?utm_medium=copy_link

Free Heal your core Pelvic Floor and TVA Breathing Series
https://www.deliciouslyfitnhealthy.com/tva-breathing

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

Some inner core exercises:
https://www.instagram.com/p/CVV1OkXPmU-/?utm_medium=copy_link
https://www.instagram.com/p/CQhlqxgjAAp/?utm_medium=copy_link
https://www.instagram.com/p/CTnLDVVvah5/?utm_medium=copy_link

Make it Simple is sponsored by ACTA
Visit www.actawear.com to get 10%  off using code MAKEITSIMPLE10
https://actawear.com/discount/MAKEITSIMPLE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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. Meredith Broderick, a neurologist specializing in sleep medicine and behavioral sleep medicine. There are many myths and misconceptions around sleep disorders and conventional medicine is quick to prescribe medications. Meredith's mission is to debunk the myths and offer virtual bedside sleep medicine that feels like a warm embrace. Andrea and Dr. Broderick dive into topics of sleep anxiety, insomnia, sleep apnea, and much more. Don't sleep on this informative and exciting episode!

Follow Dr. Meredith Broderick
Instagra @sleepdoctormer
Website https://soundsleepguru.com/

Chronotype Quiz:
https://chronotype-self-test.info/index.php?sid=61524&newtest=Y

Product Suggestions:
o Carex Desk Light (Verilux, Miroco also good brands)
o Northern Lights Desk Lamp
o Hooga Reading Lamp

Make it Simple is sponsored by Talk Space
Visit www.talkspace.com to get $100 off using code MAKEITSIMPLE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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 

Get your notebooks out! Andrea is sharing her thoughts on three things that can effect your food intake. Having an awareness around what is causing weight gain or weight loss can help you navigate your health and fitness journey. This episode teaches you how to make conscious choices. Is it habit, hunger, or hormones? Follow Andrea's tips and take some notes on your food intake this week. Knowledge is power. For references on calories and dieting please see previous episodes below. 

Episode 10 When a Calorie Deficit Backfires
Episode 11 Reverse Dieting

Make it Simple is sponsored by
Visit www.thehydrojug.com to get 10% off using code SIMPLE10

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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 teams up with Esther Blum to discuss the important topic of gut health and hormones. Esther is an Integrative Dietitian and High Performance Coach.  She is the bestselling author of 4 books: Cavewomen Don’t Get Fat, Eat, Drink and Be Gorgeous, Secrets of Gorgeous, and The Eat, Drink, and Be Gorgeous Project. Esther has appeared on Dr. Oz, the Today Show, A Healthy You with Carol Alt, the ISAAC show, ABC-TV, FOX- 5’s Good Day NY, and Fox News Live.  Andrea and Esther cover all of the topics about how gut health and hormones can effect your life, and so much more.

Follow Esther on Intagram @gorgeousesther
Click HERE for a free 30 minutes consultation with Esther for Make It Simple listeners
Resources on kicking sugar cravings click HERE

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

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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 

One of Andrea's favorite topic is macros. Andrea shares some of the most common questions she gets when it comes to macros.  She answers the top three questions asked by her clients and explains the answers as well as shares how to set up your own macros. To understand more about macros please see previous episodes listed below.

Episode 21 Calorie Counting vs Tracking Macros
Episode 28 Macro Tracking Do’s & Don’ts

Make it Simple is sponsored by ACTA
Visit www.actawear.com to get 10%  off using code MAKEITSIMPLE10
https://actawear.com/discount/MAKEITSIMPLE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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 topic "Strength Training Routines", was selected by YOU. Andrea discusses building a routine when it comes to your strength training. There are different methods for all levels of expertise from beginners to professional athletes. Each method is explained in detail so you can decide which one is best for you. Andrea also discusses how to create variety, super setting, cardio, and how to fit more into your routine. 

Methods:

Stabilization Endurance/Strength Endurance 

Less weight 

Reps 15-20+ 

Sets/ 2-3 

Hypertrophy (Andrea’s favorite)

Weight will vary from person to person 

Reps 6-12 

Sets 3-5 

Strength Max

Heavier weights 

Reps 1-4 reps

Sets 1-6 

Power Training (Athletes)

Force (heavy weight) + Velocity (explosive movement) 

Heavier weights

Reps move between Hypertrophy & Strength Max



Make it Simple is sponsored by Talk Space
Visit www.talkspace.com to get $100 off using code MAKEITSIMPLE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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 

“Love Handles,” “Bat Wings,” and “Bra Bulge,” are all click bait phrases to get your attention for new diet or fitness programs. Andrea breaks the myth behind spot training and shares 4 misconceptions when it comes to losing fat. Get ready to have your mind and fat blown.


Make it Simple is sponsored by
Visit www.thehydrojug.com to get 10% off using code SIMPLE10

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

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