Do you crave a calmer, more grounded existence amidst the chaos of work, kids, and life? Being busy can take a toll on your mental and physical health from stress. But fear not, Andrea shares some tips to help you achieve a more tranquil state of mind, leaving you feeling happier, healthier, and more productive. Say goodbye to the overwhelming pressure of daily life and hello to a lifestyle of reduced stress levels for a busy woman. In this episode, you will be able to: Grasp the concept of thre...
Jun 07, 2023•39 min•Season 1Ep. 137
One of the key components to fitness is fueling your body with the right nutrition before and after your workouts. Andrea explains the key to unlocking your full potential during your workouts by properly nourishing your body before and after exercise. Say goodbye to mediocre results and hello to optimal performance with the right pre and post-workout nutrition. In this episode, you will be able to: Understand the significance of fueling your body before exercise for peak performance. Discover t...
May 31, 2023•32 min•Season 1Ep. 136
In today's episode Andrea and Dr. Wilder are discussing menstrual cycles and hormones. Dr. Cassandra Wilder is a naturopathic doctor and hormone expert for women and helps get to the root of their hormone and menstrual health symptoms with her programs and functional lab testing. She is also the host of the CYCLICAL Podcast. Andrea and Cassandra are breaking down cycles, phases, foods, workouts, minerals and how they all relate to each other. In this episode, you will be able to: Unveil the...
May 24, 2023•1 hr 1 min•Season 1Ep. 135
In this episode, Andrea Allen and registered dietitian and gut health nutritionist, Amanda Saucedo, discuss the importance of gut health and the principles of her Mindful Gut approach. Amanda has been helping people since 2011 address their gut health, irritable bowel syndrome, and food sensitivities/intolerances. Her mission is to help people improve their gut health and help them be more flexible, loving and understanding with their ability to do so. Gut health is a frequently discussed topic,...
May 17, 2023•42 min•Season 1Ep. 134
In today's episode Andrea is discussing and educating on the solutions. She uncovers the root causes of rib flare and diastasis recti, and share how to enhance your pelvic floor and rib health. Say goodbye to discomfort and hello to a stronger, healthier you. In this episode, you will be able to: Explore the relationship between rib flare, diastasis recti, and post-pregnancy posture challenges. Unearth the potential of 360 breathing and body positioning for optimizing rib flare and pelvic f...
May 10, 2023•38 min•Season 1Ep. 133
Andrea and Karalynne are diving into the reality of food and product labels and how many things we consume or put on our bodies are actually harmful to us. Karalynne Call is a certified nutritionist, mental health advocate, mother of 6 and Founder of Just Ingredients with a large product line of nourishing nutritional and personal care products. In this episode, you'll uncover the secrets to a holistic approach to wellness, learn easy swaps for a healthier lifestyle, and understand the impa...
May 03, 2023•56 min•Season 1Ep. 132
In today's episode Andrea encourages the importance of advocating for your own health. This means that you feel empowered to speak up, ask questions, get your needs and concerns addressed and also have preferences. Your doctor should feel like a team mate in the journey to your health recovery. Andrea shares her personal story of her diagnosis of a debilitating hip condition, AVN. Despite being told nothing would help, she persisted and set out on a journey to advocate for her health. Can s...
Apr 26, 2023•35 min•Season 1Ep. 131
Andrea and Dr. Packard discuss the importance of the pelvic floor and it's connection to the glutes. Caroline Packard is a mom of three, and a pelvic floor therapist. Backed by a doctorate of physical therapy and a passion for pelvic health, her mission is to educate and empower women through knowledge and movement to improve their pelvic floor dysfunction and improve their overall health. In this episode, you will be able to: Discover the critical role of the pelvic floor in glute muscle g...
Apr 19, 2023•40 min•Season 1Ep. 130
In todays episode Andrea is asking the question, do your goals have a big picture vision for what can help you in the long term? After years of helping clients Andrea realized that striving for unattainable goals could lead to unhappiness if done for the wrong reasons. Andrea discusses finding joy in the in the journey over becoming hyper-focused on the end result. In this episode, you will be able to: Discover the art of aligning goals with personal values for increased life satisfaction. Learn...
Apr 12, 2023•19 min•Season 1Ep. 129
Andrea and Dr. Vanessa and Xander Marin, New York Times Best Selling authors, dive into a conversation about all things SEX! That's right! Sexual health is am important part of personal health and they are discussing the importance of normalizing communication in intimacy. Vanessa is a sex therapist with 20 years of experience and has been featured in The Oprah Magazine, Harper’s Bazaar, Vogue, Goop, and more. Vanessa and Xander co-authored their best-selling book, Sex Talks: The Five Conve...
Apr 05, 2023•56 min•Season 1Ep. 128
Andrea and Amir discuss mobility, what it means, and how you can utilize it to help your own body and limitations you may feel. Amir and Andrea will leave you feeling empowered by taking this knowledge into your own hands so you can feel good at any of your life. Amir Zandinejad is a certified mobility specialist (FRC/FRA/Kinstretch), and has been a personal trainer for 12 years. Amir has a mobility membership subscription program that is filled with prerecorded mobility classes and customized p...
Mar 29, 2023•50 min•Season 1Ep. 127
Andrea is explaining why understanding macronutrients are important for your everyday lifestyle, building meals, and how to incorporate this knowledge into your every day life. She discusses why it matters to have a full understanding so you can use it as a tool when seeking changes in your fitness journey. Andrea also explains how using your knowledge of macros can shift your mind around food and your relationship with food. Make it Simple is sponsored by Athletic Greens Visit https://athleticg...
Mar 22, 2023•35 min•Season 1Ep. 126
Andrea and Dr. Morgan Cutlip dive deep into the topic of mom burnout, burnout, and the mental load. Not only do they define and give examples of each, but also how to recognize it and work towards preventing it and treating it. Dr. Morgan Cutlip is a wife, a mom to two spirited kiddos, a PhD in Psychology and an advocate and life-long lover of all things relationships. Her work centers around creative content development for My Love Thinks and she has a particular passion for helping her generat...
Mar 15, 2023•1 hr•Season 1Ep. 125
Today's episode goes in depth about traditional core work and the "why" behind healing any injuries before fully engaging in certain exercises in order to make your workouts effective. Andrea explains examples of physical factors such as diastasis recti, recent post-partum, or a weak core and why they can cause problems when engaging in crunches and traditional core work. Working your way back to traditional core work is possible for everyone with the right education and informati...
Mar 08, 2023•30 min•Season 1Ep. 124
Today's subject is for all females no matter what stage of life you are in. Preparing and managing perimenopause and menopause can be daunting. There are tools and tips to help you become more educated and equipped to handle this stage of life and Andrea is diving into both of these subjects. Research Studies https://www.nature.com/articles/ejcn2010264?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&utm_content=textlink&...
Mar 01, 2023•36 min•Season 1Ep. 123
What is food density and volume and how can you use this knowledge to help you in your fitness journey? These questions are answered in todays episode. Andrea dives into building your meals and snacks based around your goals and describes in detail the difference between what food density is and food volume. Make it Simple is sponsored by DFH Training Website https://www.deliciouslyfitnhealthy.com/ Don't miss Andrea's Fitness App Make Fit Simple App TRY IT TODAY! FREE 30 day Trial if y...
Feb 22, 2023•26 min•Season 1Ep. 122
Amber Brueseke is the founder of Biceps After Babies and believes that being a mom doesn't mean your fittest days are behind you. She is a mom of four children, a former RN, and the signature founder of Macros 101. Amber has also created a transformational fitness coaching program for health and fitness coaches to improve results with their clients by getting to the root cause. Ambers podcast Biceps After Babies Radio shares weekly motivational and educational episodes on improving your fit...
Feb 15, 2023•47 min•Season 1Ep. 121
The calorie deficit and how it can be used in your fitness goals has a huge misconception. Andrea is breaking down the how-to's of doing a calorie deficit, explaining the process, how to do it effectively, and if it's right for you in your health and fitness journey. MIS Episode References Episode 10 When a Calorie Deficit Backfires click HERE Episode 11 Reverse Dieting click HERE Episode 22 How Protein Affects Fat Loss and Building Muscle click HERE Episode 113 4 Tips to Make Your Wor...
Feb 08, 2023•39 min•Season 1Ep. 120
Liesel Teen, BSN, RN is a labor and delivery nurse and the founder of Mommy Labor Nurse, an educational space that equips pregnant women with the tools, knowledge, and confidence they need to feel in control, and have an even better birth - no matter how they deliver. Liesel has been featured on ABC11, Forbes, Healthline, PureWow, Motherly, Romper, and Scary Mommy. Andrea and Liesel discuss what things to be aware of pre, and post labor, as well as learning how to plan for the unknown. Follow Li...
Feb 01, 2023•41 min•Season 1Ep. 119
Heart rate monitors, health trackers and smart watches can be empowering and amazing tools to track your personal fitness. But could it actually be causing harm to your mindset? Andrea is breaking down the pros and cons of the personal fitness trackers, and what to be aware of so you know what is right for you. Make it Simple is sponsored by Cozy Earth Visit www.cozyearth.com to get 40% off using code SIMPLE40 Don't miss Andrea's Fitness App Make Fit Simple App TRY IT TODAY! FREE 30 da...
Jan 25, 2023•27 min•Season 1Ep. 118
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-fl...
Jan 18, 2023•40 min•Season 1Ep. 117
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 c...
Jan 11, 2023•58 min•Season 1Ep. 116
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...
Jan 04, 2023•31 min•Season 1Ep. 115
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 mea...
Dec 28, 2022•56 min•Season 1Ep. 114
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.ni...
Dec 21, 2022•33 min•Season 1Ep. 113
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 Don't miss Andrea's Fitness App Make Fit Simple App TRY IT TODA...
Dec 14, 2022•16 min•Season 1Ep. 112
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...
Dec 07, 2022•37 min•Season 1Ep. 111
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, an...
Nov 30, 2022•48 min•Season 1Ep. 110
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 ...
Nov 23, 2022•27 min•Season 1Ep. 109
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 @...
Nov 16, 2022•27 min•Season 1Ep. 108
