Andrea dives into an enlightening conversation with Betsy Johnson from Mama Made Strong, a seasoned physical therapist with 20 years of experience and a mom of triplets. Betsy shares her journey from traditional orthopedic clinics to specializing in the often overlooked connection between orthopedic issues and the pelvic floor. She sheds light on the surprising ways our feet, hips, and posture intertwine, explaining why some common core and hip exercises may not be working for you. Andrea and Betsy explore practical solutions for those struggling with complex body issues, emphasizing the importance of understanding and caring for the pelvic floor. This episode is a must-listen for anyone feeling stuck in their fitness journey and looking for deeper insights into their body’s mechanics. Tune in for actionable advice and a sprinkle of humor as Andrea and Betsy tackle these essential topics with expertise and relatability.


Follow Betsey
mamamadestrong.com
@mamamadestrong


Foot mobility and strength:
https://www.instagram.com/reel/Ciw8apHAqRt/?igsh=MTVwamhiNnN0YTRpNw==

https://www.instagram.com/reel/CkLEK9rgusx/?igsh=aDY0MzhlMWk2eGFt


Asymmetry videos:
https://www.instagram.com/reel/CxNZnvFr2k_/?igsh=MWNoa2dwcXZibmZ4dg==

https://www.instagram.com/reel/CY_WDuTgzxP/?igsh=MWc1dDEwaDc0Y3pjcg==



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Andrea dives into the heartwarming and challenging topic of fitting in workouts with small kids at home. As a mom who’s been there, Andrea shares her personal journey and top eight tips for making a workout routine work amidst the chaos. From setting tiny, achievable goals to getting creative with time and making workouts fun for the little ones, Andrea’s advice is practical and encouraging. Plus, she reminds us all to embrace the fleeting moments of motherhood, no matter how hectic they seem. Tune in for a dose of inspiration, and actionable tips to keep you moving and motivated!


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Produced by Light On Creative Productions

Andrea enthusiastically shares a simple yet powerful tip to boost your health and improve your sleep: morning sunlight! She breaks down the science behind why getting sunlight within the first hour of waking up can set your circadian rhythm, boost your mood, and increase productivity. Andrea's practical advice makes it easy to incorporate this habit into your daily routine, whether it's while enjoying your morning coffee, meditating, or taking a walk. Tune in to discover how just 15 minutes of morning sunlight can transform your day and your well-being.


Resources

https://pubmed.ncbi.nlm.nih.gov/19497676/ - low cortisol and fatigue

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3440859/ - morning light and leptin in sleep restricted people

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Produced by Light On Creative Productions

In this fifth episode of the hormone series, Andrea dives into the often-overlooked topic of overtraining and its impact on hormones. She breaks down the signs and symptoms of overtraining, explaining how it can lead to hormone imbalances, particularly affecting cortisol, testosterone, and growth hormone levels. Andrea shares personal insights from her 11 years of nutrition coaching, emphasizing the importance of balancing exercise with proper rest and nutrition. She also offers practical advice on adjusting workout routines to prevent overtraining and promote better hormone health. Tune in for valuable tips and a chance to win resistance bands in her exclusive giveaway!


Make it Simple is sponsored by Goodr Sunglasses
Use code SIMPLE at check out for FREE SHIPPING
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Produced by Light On Creative Productions

Andrea dives into the world of protein powder supplements, addressing the overwhelming choices in health food stores and social media. She breaks down various types of protein powders—whey, casein, pea, hemp, soy, and chia—discussing their benefits and potential downsides to help listeners make informed decisions based on their individual needs. Andrea also offers practical advice on selecting high-quality brands and shares a fun summer giveaway exclusively for her podcast listeners. Tune in for a comprehensive guide to choosing the right protein supplement and elevating your fitness journey with confidence.


Andrea's Protein Recommendations:

1. Collagen:  https://a.co/d/03HlLdS1

2. Casein: https://a.co/d/09nDWAQj

3. Whey: https://justingredients.us/collections/protein-powder
Use code AndreaDFH for 10% off 

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Produced by Light On Creative Productions

Andrea dives into the debate between timed workouts and rep-based workouts. She is breaking down the pros and cons of each style, helping listeners decide which approach might be more effective for their goals. Andrea emphasizes that neither method is superior; it all depends on individual needs, goals, and preferences.  Which style will be the best fit for you? Have a listen and find out!


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Produced by Light On Creative Productions

Andrea explores the profound benefits of diaphragmatic breathing, also known as 360 breathing, which emphasizes the expansion of the ribs, belly, and back. This technique is not only pivotal for adult wellness, particularly in strengthening the core and alleviating back pain, but also offers numerous benefits for children.  The episode features candid guest interviews with her daughters, who share their personal experiences and the positive impacts of these breathing practices on their daily lives. This discussion illuminates how such simple techniques can significantly enhance emotional and physical health across all ages.


https://search.app/9hD2kq6vps7pbESK7- PBS KIDS BREATHING

https://www.uofmhealth.org/conditions-treatments/digestive-and-liver-

https://www.childrens.com/health-wellness/breathing-exercises-for-kids

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Produced by Light On Creative Productions

Andrea shares invaluable insights on how to maintain fitness goals while indulging in the joys of summer vacations. She is sharing practical strategies that balance health commitments with holiday pleasures, and offers easy-to-implement tips for exercising and eating well on the go. From creating an Instagram travel workout folder to packing strategic snacks, Andrea's advice is tailored for those looking to stay active and healthy without missing out on the relaxation and fun of travel. The episode is especially helpful for anyone looking to keep their fitness on track amidst the tempting disruptions of vacation indulgences.


Discount Codes
Andrea's Workout Bands -https://www.deliciouslyfitnhealthy.com/bands
Get 10% off with code SIMPLE


Just ingredients click HERE
Get 10% off with code AndreaDFH 

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Produced by Light On Creative Productions

Andrea giving you more about common fat loss misconceptions, aiming to clarify the nuances and complexities surrounding them. Through a blend of scientific evidence and personal anecdotes, Andrea breaks down why such blanket statements don't hold true across different scenarios. The discussion extends beyond fat loss, touching on broader topics like the quality of food ingredients, the impact of dietary choices on long-term health, and how individual differences influence nutritional needs.


Resources:

GENETICS AND OBESITY:
https://www.ncbi.nlm.nih.gov/books/NBK573068/

https://www.health.harvard.edu/staying-healthy/why-people-become-overweight#:~:text=Genetic%20influences&text=Genes%20contribute%20to%20the%20causes,of%20treating%20your%20weight%20problems.


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Use code  ANDREADFH  for 10% off
click HERE  

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Produced by Light On Creative Productions

Andrea is giving you all things metabolism, offering powerful strategies to enhance their metabolic rate through specific vitamins, minerals, and supplements. Andrea breaks down the role of B vitamins in metabolism and introduces other key nutrients like and explains how they assist in energy production and fat metabolism. The episode is peppered with practical tips and an approachable style that will encourage you to boost your metabolism effectively.


Andrea's Favorite Magnesium Breakthrough click HERE

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Produced by Light On Creative Productions