Make It Simple

By Andrea Allen

Listen to a podcast, please open Podcast Republic app. Available on Google Play Store.


Category: Fitness

Open in Apple Podcasts


Open RSS feed


Open Website


Rate for this podcast

Subscribers: 41
Reviews: 0

Description

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.

Episode Date
Habit, Hunger, or Hormones: Evaluating Your Food Intake
1504

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

Oct 20, 2021
Gut Health and Hormone Imbalance with Esther Blum
2840

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

Oct 13, 2021
Common Macro Questions
2012

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

Oct 06, 2021
Setting Up a Solid Strength Training Routine
2051

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

Sep 29, 2021
Fat Loss Misconceptions
1577

“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

Sep 22, 2021
Injuries, Sickness, and Other Life Circumstances That Hinder Your Progress
1380

Life will often throw us curve balls. You might get an injury, or have a baby, or some unforeseen circumstance comes into your life and throws you off track. Andrea shares her own story and gives three tips on how to change your mindset when these events occur.


Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

Sep 15, 2021
The Real Secret to Success
730

Whether you think you can or you can’t, you’re right. This mini episode packs a punch. Andrea shares one tip that can be guaranteed to aid in your success no matter what the goal. Take the first step in showing up for yourself today. 


Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

Sep 08, 2021
Does Your Workout Routine Match Your Fitness Goals?
1736

The most 3 common goals in fitness are to lose fat, gain muscle, or maintain a healthy lifestyle. Once you’ve identified your goal you build a fitness plan to reach your goals. The question is are your goals inline with achieving your goals? Andrea breaks down what some of the common mistakes are when aligning your workout plans with the goals and the difference between endurance & cardio vs weights and strength training. 

For more information listen to episode #13 "Cardio vs Weight for Fat Loss", and episode #17 "Training Your Body Type" to learn more. 


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

Sep 01, 2021
8 Tips for Finding Motivation
2062

The most common question Andrea receives is "How can I stay motivated to work out?"  Andrea reveals her secret by defining the difference between motivation vs determination. In this episode Andrea explains 8 tips for maintaining consistency with a workout routine and how to set yourself up for success.

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

Aug 25, 2021
Mom Guilt & Parent Burn Out with Dr. Ream from Psyched Mommy
3243

Andrea welcomes guest Dr. Ashurina Ream, a licensed clinical psychologist, who is the owner of "Psyched Mommy",  which offers online mental health resources for mothers. Dr. Ream and Andrea sit down for a conversation about the reality of the struggles of motherhood and navigating guilt, shame, burn out, identity crisis, depression, and much more.  Andrea & Ashurina discuss openly how you are not alone in your experiences. This is an interview you don't want to miss.

Follow Dr. Ream
https://www.instagram.com/psychedmommy/
https://www.psychedmommy.com/

Sponsored by JOVI
Ditch Discomfort - PERIOD
Use code ANDREA to get $20 off your purchase of a Jovi patch
https://glnk.io/n484/andrea


Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

Aug 18, 2021
The Diet Trap
2266

Every where you look there is a new diet on the market for weight loss. It can be confusing to know what the right thing is for you.  In this episode you'll learn the importance of listening to your body, and learning how to eat with balance, which can be the opposite of slashing calories. Andrea breaks down the myths about dieting and how there are times it can be counter productive to losing weight. Andrea invites guest, Yvette Somerville, a pervious client,  to talk about her experience with reverse dieting and the results that changed her life. 


Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC

Aug 11, 2021
Intermittent Fasting
1808

What is intermittent fasting and is it the right thing for you?  Everyone has a different body with means no ones health journey is the same. Andrea discusses how intermittent fasting works and how it might work for you. She also discusses common mistakes made when intermittent fasting is done incorrectly.

Resources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

https://www.ncbi.nlm.nih.gov/pubmed/15640462

https://intensivedietarymanagement.com/difference-calorie-restriction-fasting-fasting-27/

https://www.dietdoctor.com/intermittent-fasting-vs-caloric-reduction

https://authoritynutrition.com/intermittent-fasting-guide/

http://www.sciencedirect.com/science/article/pii/S193152441400200X


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

Aug 04, 2021
Supplements Explained
2125

Finding the right supplements can be so overwhelming when there are so many to choose from.  In this episode Andrea gives you supplements 101. Did you know there are multiple types of protein? Andrea breaks down the different types and which one might work better for you. She also shares some of her personal favorites when it comes to supplements and why they're important for your everyday routine.

Andrea's recommendations:


Whey and vegan protein and egg white protein  20% off with this link:

https://mrmnutrition.com/discount/ANDREA20

BCAA: code FITNHEALTHY for 15% off 

https://gognarly.com/shop/?wpam_id=50


College peptides:

https://amzn.to/2Gdis5c


Resources: 

That science chick:

https://www.bodybuilding.com/content/ask-the-science-chick-should-i-drink-bcaas-during-workout.html


Collagen Peptides study:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566884/


Difference between a BCAA vs EAA:

https://orgain.com/blogs/blogs/eaa-vs-bcaa



Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

 

Jul 28, 2021
All Things Women's Health: Diastasis, Prolapse, Libido, & More with Dr. Sara Reardon
3118

Andrea interviews Dr. Sara Reardon, a Board Certified Women's Health Specialist, pelvic floor physical therapist, and CEO of the Vagina Whisperer. Sara has been helping women all over the world with her online courses and in person sessions with a mission to improve the way women are cared for... and their pelvic floors. Andrea and Sara discuss the pelvic floor, diastasis, prolapse, hernia's, and more topics that typically don't get talked about enough in women's health.
 
Follow Dr. Sara Reardon
https://www.thevagwhisperer.com/
https://www.instagram.com/the.vagina.whisperer/

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

Jul 21, 2021
Stop the Start Over Mindset
748

When we trip up in our fitness goals, feel stuck, or maybe we've strayed from our wellness routine we can convince ourselves that we have to start again from the beginning.  This is a big NO! Andrea teaches a new and inspiring mindset on how to pick yourself up and to keep going instead of telling yourself that you have to start over. 


Visit www.thehydrojug.com to get 10% off using code SIMPLE10

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

Jul 14, 2021
Teaching Positive Body Image to your Kids While Improving Your Own
1981

Body image is something that can effect everyone no matter the gender or age. Andrea breaks down the research done on this topic and what to be aware of with young children.  She gives some tips on how to talk to kids and teach positive body image and why improving our own body image is key in this journey.  Andrea speaks openly about this growing issue and what we can do to get on a positive path to loving our bodies. 


Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

Jul 07, 2021
Tips for Achieving Success in Your Fitness Journey
1527

Seeing a certain number on the scale can discourage us from keeping with our goals. Often times we are looking at the wrong things to measure our success. Andrea shares some inspiring and motivational tips for when we feel we’ve had a set back or don’t see the number on the scale changing. Every person has a different journey and there are many different ways to achieve success.

Visit www.thehydrojug.com to get 10% off using code SIMPLE10

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

Jun 30, 2021
Bloating: What Causes It and Tips to Reduce It
1989

Andrea breaks down the different reasons why bloating may occur. If we are trying to make changes in our health journey by gaining muscle and losing fat often times bloating can be caused by food sensitivities. Andrea explains which foods are common culprits and ways to  investigate what might be causing bloating for you.

Viome Test click HERE and use code ANDREA for $10 off

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

Jun 23, 2021
Anxiety and Depression
1621

Andrea vulnerably shares personal stories about anxiety and depression and discusses how exercise can decrease symptoms of depression and anxiety in your brain and emotions. Whether you are struggling with clinical depression or situational, Andrea explains the options that are available to you. If you or someone you know are suffering from clinical depression there are resources out there to help. (See link below)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/

This episode is sponsored by Better Help
www.betterhelp.com

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

Jun 16, 2021
How Focusing on "Being Ready" Can Keep You From Reaching Your Goals
1531

How many times do we tell ourselves that we will start on our goals or dreams when we feel we’re “ready”?  By telling ourselves we’re not ready we are actually holding ourselves back from taking the leap into action. Andrea shares her personal journey of starting her business and offers tips on starting small, and provides motivation on how let go of perfection and get going.

Push Journal
https://www.pushjournal.com/?rfsn=5662514.8751c8&utm_source=refersion&utm_medium=affiliate&utm_campaign=5662514.8751c8 

CODE : ANDREA10 

 Follow Andrea on Instagram HERE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

Jun 09, 2021
More of a Good Thing is Not a Better Thing
1420

When it comes to nutrition and fitness it’s important to have balance. Too much of anything can become negative. Andrea breaks down some examples of how too much of something in nutrition and fitness can actually keep you from reaching your goals.

 Follow Andrea on Instagram HERE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

Jun 02, 2021
Tips for Managing Fitness & Nutrition on Vacation
1424

Going on vacation doesn’t mean you have to take a vacation from your health and fitness goals.  Andrea shares tips on how to keep up with your goals no matter where you are traveling to. She shares body weight work outs, specific helpful snack ideas to pack, and ways to balance meals so you can maintain while being away.

 Follow Andrea on Instagram
HERE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

May 26, 2021
29. My Best Tips for the Postpartum Mom
2502

After having a baby it’s common to want to jump back into the workouts you did before you were pregnant. Andrea shares what exercises to avoid when exercising again after pregnancy. She also shares the important of knowing what your core is capable of and how to build your core and pelvic floor before going into your normal workouts. Andrea gives workout ideas, nutritional tips and shares her personal story navigating postpartum challenges. 

 Follow Andrea on Instagram HERE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative, LLC

May 19, 2021
28. The Do's and Don'ts of Macro Tracking
1426

Whether you are intuitively eating with macro awareness or looking to lose weight by tracking macros, understanding the do’s and don’ts of macro tracking can be helpful. Andrea breaks down some things to avoid when tracking macros as well as some tips that will make it easier and more effective.

Follow Andrea on Instagram HERE

Visit Andrea's Website
www.deliciouslyfitnhealthy.com


Produced by Light On Creative, LLC



May 12, 2021
27. What is Causing Low Energy Levels and How to Improve it
1278

What causes low energy and how can we improve it? Andrea provides some insights on what could be causing fatigue during the day as well as providing seven tips on how to be aware of it and improve it. 

Follow Andrea on Instagram HERE!

Check her out online at www.deliciouslyfitnhealthy.com

May 05, 2021
26. Are Muscle Imbalances Causing you Back Pain?
1906

Andrea breaks down two common postures that often cause lower back pain. She explains different muscle groups and how our postures in every day life can create these issues. Andrea offers exercises and stretches that can help relieve this pain and also correct the posture to avoid back pain in the future. 

Follow Andrea on Instagram HERE!

Check her out online at www.deliciouslyfitnhealthy.com

Apr 28, 2021
25. Is Trying to Fit in Holding You Back?
804

The desire to fit in doesn't always leave us in adulthood. Sometimes we need some motivation and inspiration to help us feel more comfortable in our own skin and love who we are. Andrea shares some thoughts on how to recognize these feelings in ourselves and surround ourselves with people and content that builds us up. 

Follow Andrea on Instagram HERE!

Check her out online at www.deliciouslyfitnhealthy.com

Apr 21, 2021
24. What To Do When You Over Eat or Binge
1475

Overeating is something that happens to all of us. It can make us feel guilty or lead us to spiral in other ways. Andrea gives three tips to identify the root of consistent overeating, as well four simple tips to help turn it around. 

Use my code MAKEITSIMPLE for 10% off  www.thehydrojug.com 

Follow Andrea on Instagram HERE!

Check her out online at www.deliciouslyfitnhealthy.com

Apr 14, 2021
23. 4 Tips to Boost Your Progress Through Workouts
946

Often times we think we have to make our lives more complex to get better results in your fitness journey but that’s not always the case. Andrea gives four simple tips to help you increase your  progress through your workouts. 

Follow Andrea on Instagram HERE!

Check her out online at www.deliciouslyfitnhealthy.com

Apr 07, 2021
22. How Protein Affects Fat Loss and Building Muscle
1548

Having an adequate amount of protein in your diet in important whether your goal is to lose fat or build muscle. There are many myths that protein will make you big and bulky. In this episode we discuss the difference between weight loss and fat loss, break down the myths about protein, and explain why protein is important in your fitness journey. 

 

Follow Andrea on Instagram HERE!

Check her out online at www.deliciouslyfitnhealthy.com

Mar 31, 2021
21. Calorie Counting vs Tracking Macros
1656

Have you ever wondered what the difference is between tracking calories or macros? It can be confusing to understand how they work and how to fit it into your everyday life. Andrea makes it simple by breaking down calories and macros, the difference between them, and which may be a better fit for you.  

Follow Andrea on Instagram HERE!

Check her out online at www.deliciouslyfitnhealthy.com

Mar 24, 2021
20. The Untold Story of a Fitness Competition with DJ Henninger
3491

Often times we see a photo in a magazine or on Instagram of someone who did a fitness competition and start to compare ourselves or assume that person always looks that way. Today I interview one of my Deliciously Fit'n Healthy Coaches, DJ Henninger, on her experience in the bikini competition world. We draw back the curtain to see behind the scenes, and explore the often untold story of what exactly goes into a competition. Including the good, the bad and the ugly of what it took to get to that photo you're looking at. 

 

Follow Andrea on Instagram HERE!

Check her out online at www.deliciouslyfitnhealthy.com

Mar 17, 2021
19. Training for your Body Type
1398

Everyone has a different body type, and depending on what your is, you might be going about weight loss wrong. Every body type has different needs to lose fat, gain muscle and stay fit. Today, Andrea talks about the different body types and how this effects your health journey. She dives through the in's and out's of these different body types, including prime examples of each, while giving great advice on how to work with your body type to achieve your health goals. 

Find your Body Type HERE

Review and Rate if you've received value from today's episode. 

Follow Andrea on Instagram HERE

Or on the web at https://www.deliciouslyfitnhealthy.com

Mar 10, 2021
18. Talking Nutrition With Your Kids
2100

Teaching your children about nutrition is difficult. Showing them is much easier. In today's episode Andrea talks about the best ways to teach your children about nutrition in infancy, toddler and young kids, into older childhood. Teaching nutrition isn't just about what's on the plate however, it is also our thoughts and words we use surrounding the food we eat. You can't teach a child to be balanced if you aren't balanced yourself. 

 

Follow Andrea on Instagram here.

See Andrea online at www.deliciouslyfitnhealthy.com

Mar 03, 2021
17. Cellulite 101: Facts and Myths
1577

Cellulite is a hot topic in fitness. But there's a secret . . . . THERE IS NO SECRET! There is no secret cream, or magic serum to dissolve cellulite. Today, Andrea talks about the ugly truths about cellulite, including the hormonal and physical reasons more women deal with cellulite then men. She includes some ways to help reduce the appearance of cellulite and generally have healthy skin and muscles. 

Follow Andrea on Instagram

Or here at her website www.deliciouslyfitnhealthy.com

Feb 24, 2021
16. Conquering Your Fear of Failure
2256

Fear of failure is something we all encounter in our lives. How we handle this fear can help push us to do more, or cripple us into stagnation. In today's episode, Andrea talks about the way she experienced this fear of failure in her early career and what she did to overcome it. In her words "You can do this!" 

Tim Ferris Ted talk HERE

Follow Andrea on Instagram HERE

Check out Hydro Jug HERE
Remember to us Make It Simple at check out!

Feb 17, 2021
15. Understanding and Fixing the Mom Pooch
2010

Today's episode is about hope.

Hope that your body can heal, hope that you aren't stuck, and hope that you are not alone. In today's episode Andrea shares her very personal story of recovery from diastasis recti after having her twins, and her journey back to confidence and health. This is not one to miss!

Every core you see on my Instagram focuses on healing and improving Diastasis
 
How to check for Diastasis recti:
 
Free Heal your core Pelvic Floor/Transverse ab video series:
 
 

Can't find your pelvic floor watch these videos:

 
 
other helpful videos on diastasis:
 
Diastasis Recti Guide :
Feb 10, 2021
14. Let's Talk About the Scale . . .
1332

The scale is the easiest way to measure you weight loss. But it isn't the only thing to measure progress. In fact it can be the most inaccurate way to measure progress. Today, Andrea talks about the many different ways to track progress in your weight loss journey. And the things that contribute to the fluctuations of your weight from day to day. 

Follow Andrea on Instagram HERE! Or online at deliciouslyfitnhealthy.com

Andrea's Instagram Post here!

Feb 03, 2021
13. Cardio vs Weights For Fat Loss
1473

The age old argument; which is better for weight loss? Cardio or weight lifting? The answer . . . . both. Today Andrea talks about the best ways to utilize cardio and weight lifting in your health journey to maximize your fat loss. As a physical trainer, Andrea explains the differences between types of weight lifting, and how to use cardio to kick start the fat burn. 

Follow Andrea on social media @deliciouslyfitnhealth and online at www.deliciouslyfitnhealthy.com

 

Jan 27, 2021
12. Assumptions: Your Ally or Enemy
1380

We make assumptions everyday and a lot of times they aren't totally accurate. We create stories about the world around us, people, things, situations, and even ourselves. But are those assumptions helping or hurting us? Are they our ally or our enemy? Today Andrea talks about assumptions and how you can identify where you are assuming things in your own life and how to change those assumptions (if needed) to something that will help you. 

Find Andrea on instagram @deliciouslyfitnhealthy, and online at www.deliciouslyfitnhealthy.com

Produced by Valkyrie Podcast Solutions.

Jan 20, 2021
11. Reverse Dieting
1489

If you've been in a calorie deficit for to long, you may need to reverse diet to begin shedding those pounds again. Today Andrea talks about the power of a reverse diet and how ADDING calories can actually fix the plateau. She explains the how, what and why on the reverse diet. 

Follow Andrea on instagram @deliciouslyfitnhealthy or on the web www.deliciouslyfitnhealthy.com

Produced by Valkyrie Podcast Solutions. 

Jan 13, 2021
10. When a Calorie Deficit Backfires.
841

We've all been taught that the way to lose weight is by cutting back how much we eat. But most don't know that this can actually have the opposite effect, and make you GAIN weight. Today Andrea talks about how a prolonged calorie deficient can backfire on the body, and give you exactly what you don't want; and some ideas on how to help the body find balance. 

Check out Andrea on Instagram @deliciouslyfitnhealthy or on the web at www.deliciouslyfitnhealthy.com.

Produced by Valkyrie Podcast Solutions.

Jan 06, 2021
9. New Year, New . . . You? Maybe you just need a new Mindset.
835

In the next few weeks you'll see "New Year, New You" everywhere. But there isn't anything wrong with you, you have great characteristics and qualities that make you amazing. So what you might need for the new year is a new mindset. This week Andrea talks about how your mindset about health and your personal journey effects the outcomes.

Links spoken about in the episode: 

Additional Articles

No More New Year New You, By Crissy King
https://www.self.com/story/no-more-new-year-new-you

Healthy Relationships
https://www.huffpost.com/entry/healthy-relationship-exercise-habits_n_5290153

Power of Positive Thinking
https://www.google.com/amp/s/www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking%3Famp%3Dtrue

Instagram to follow

Jessie Jeanne
https://instagram.com/jessijeannn?igshid=620lqh69khk7
The Dear Body Podcast

 

 

Dec 30, 2020
8. How to Stop Peeing your Pants while Sneezing and Coughing. Mom Tip!
881

Have you experienced that sinking moment when you sneeze and suddenly must rush to the bathroom? Or jumping on the trampoline or running causes you to turn to pantyliners? Millions of women experience these same things because of a weak pelvic floor. Today Andrea talks about the causes of a weak pelvic floor and what things can be done to strengthen those muscles. 

Get Andrea's FREE pelvic floor exercises here! 

Heal your Core - Pelvic Floor /TVA series 
 
Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com
 
Produced by Valkyrie Podcast Solutions.
Dec 23, 2020
7. The Connection Between Stress and Weight Gain: Hormone Interview with Chris Welsh Part 2
2051

Continuing the interview with Chris Welsh from last week, Andre and Chris talk specifically about the connect between stress and weight gain. If you live a high stress life, you NEED to listen to this. The connection in these two things could be what has been holding you back in your health goals.

There is more to weight loss then just going to the gym or counting macros, and you're relationship to stress, may be that missing key. 

Follow Andrea on instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com

Produced by Valkyrie Podcast Solutions.

Dec 16, 2020
6. Hormone: Signs & Symptoms of an Imbalance and What to do About it with Chris Welsh
3399

Most women have heard about and experienced the symptoms of a hormone imbalance, fatigue, weight gain or loss, sudden mood changes . . . But what we don't hear is when these things are a signal of a larger hormonal issue, and not just from a decade of interrupted sleep from children. Today Andrea sit's down with Chris Welsh FNP-C (https://wmsho.com) to discuss how hormones play a role in our lives and health journey. 

In this episode:
*Common Hormone imbalances
*Signs to look for
*When to get your hormones
*What to ask for when getting your hormones tested
*Vitamins to be aware off
*How our diets affect our hormones.

Find Andrea on instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com

Produced by Valkyrie Podcast Solutions

Dec 09, 2020
5. Food Shaming- statements we can all live without and how to respond
1467

We live in a culture obsessed with food. We're either talking about food, thinking about food, watching shows about food, or reading about food. So, is it any wonder we've let food shaming into our every day lives? But it doesn't have to be that way, and YOU have the power to stop it in it's tracks. In today's episode, Andrea talks about food shaming, what it is and three great ways to shut down and move forward from shaming comments.

Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com

Produced by Valkyrie Podcast Solutions.  

Dec 02, 2020
4. For the Love of Glutes!
1023

Sir Mixalot had it right, butts are VERY important. But while he wasn't talking about overall health, the sentiment is the same. Our glutes are crucial to keeping our musculature balanced and connected in healthy ways. From lower back pain, to weak knees, the glutes play a key role in keeping our body in alignment. Today Andrea goes over the importance of healthy glutes, and some great exercises to use for a very healthy butt!

Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com 

Produced by Valkyrie Podcast Solutions.

Nov 25, 2020
3. 3 Tips to Instant Confidence
890

Having self confidence is something everyone struggles with at some point in our lives. We've all experienced that twinge of doubt, or worry that comes when we doubt ourselves and our goal. In today's episode, Andrea discusses three instant tricks to begin building self confidence today.

And they will probably surprise you! 

Find Andrea on Instagram @deliciouslyfitnhealthy and at www.deliciouslyfitnhealthy.com

Produced by Valkyrie Podcast Solutions.

Nov 18, 2020
2. How to Break a Plateau
998

We all hit plateaus in our health journey. They are normal and natural. But why do we hit them? And how do we overcome one after we've hit it? Andrea talks about the ups and downs of the health journey and how to get over hurtles like plateaus. 

Follow Andrea on Instagram @deliciouslyfitnhealthy and on the web at www.deliciouslyfitnhealthy.com

Produced by Valkyrie Podcast Solutions

 

Nov 16, 2020
1. The All or Nothing Mentality and How to Fix it
1058

When looking to change habits, it's all about progress, not perfection. In today's episode Andrea talks about the difference between making progress and feeling frozen by perfection. Through hilarious personal examples and great stories, Andrea helps us see how perfection cripples us, and progression sets us free. 

Come join Andrea on instagram @deliciouslyfitnhealthy and online on https://www.deliciouslyfitnhealthy.com/.

Produced by Valkyrie Podcast Solutions. 

Nov 16, 2020
Trailer | Episode 0
37

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 your 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 your here and I hope you stay a while 

Nov 01, 2020