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/  

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4 Tips to Make Your Workouts More Effective

My name is Andrea and I am a mother of 4 girls under 7, wife to a mountain man, a Personal Trainer, Nutrition Coach and Owner of DFH Training. I have been featured in People and on Good Morning America and I truly love all things woman's health and fitness. But lets face it, the fitness industry is complicated and it feels like the everyday mom doesn’t fit the mold. There is so much conflicting information and you're busy and don't have time to figure it all out. That’s why I have made it my mission to simplify Health and Fitness while creating a welcoming, realistic and empowering space for like minded women. I am happy you're here and I hope you stay a while. Follow me on Instagram @deliciouslyfitnhealthy and visit my website www.deliciouslyfitnhealthy.com

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In this episode of the podcast, Andrea sits down with mindset coach Tessa Romero to explore the transformative power of shifting our perspective. Tessa, who specializes in mindset work for mothers, shares her journey and practical tips for overcoming negativity and embracing empowering beliefs. Together, they discuss the importance of reframing our "I am" statements to align with who we want to be, the pitfalls of justifying our actions with "but," and the value of journaling to stay grounded and intentional. Tessa's inspiring advice and Andrea's relatable experiences create an insightful conversation that will leave listeners eager to implement positive changes in their daily lives. Tune in for actionable strategies to master your mindset and create lasting impact in your personal and family life.


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Shifting Your Mindset With Tessa Romero

In today's episode of our hormone series, Andrea welcomes Dr. Erin Ellis to discuss the complexities of menstrual health and hormone balance. Dr. Ellis, a naturopathic doctor specializing in women's health, shares her insights on improving painful periods and mitigating PMS symptoms through hormone awareness. She emphasizes the body's natural ability to heal itself when given the proper tools and support. This episode not only educates on menstrual health but also provides practical advice on taking control of one's wellness journey.


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Hormone Series Topic 4: Improving Your PMS Symptoms and Hormone Awareness with Dr Erin Ellis

Andrea is addressing a commonly asked questions about protein intake, addressing concerns about the optimal amount of protein per meal and its effects on kidney health. She unpacks the science behind protein absorption and usage, the limit to how much protein one can consume at a single meal, and the body's capacity to utilize protein beyond just muscle synthesis. Andrea aims to demystify protein myths and encourages listeners to consider their total daily protein intake rather than fixating on individual meals.


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How Much Protein Can You Digest at One Meal and How it Affects Kidney Function

Andrea dives into the nuances of clean eating versus balanced eating, explaining how each approach impacts fitness goals like fat loss, muscle maintenance, or muscle growth. Andrea offers insight into why a sole focus on clean eating—emphasizing whole foods—may not always align with individuals’ nutritional needs for achieving specific health outcomes. 


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The Difference Between Clean Eating and Balanced Eating

Andrea is giving you a very special tip to significantly enhance full-body strength and efficiency in workouts and daily activities. She shares a personal anecdote to illustrate how correct breathing techniques can be a game-changer in building strength, particularly through engaging the deep core. Andrea offers insights into how these methods can lead to improved performance in exercises and better posture in everyday tasks, and assures you that incorporating these tips can lead to noticeable improvements in their fitness journey, irrespective of your goals.



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4 Tips to Make Your Workouts More Effective

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