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Andrea Allen

Make Fit Simple

A Fitness , Health & Fitness and Nutrition podcast

#37 in Fitness · 🇺🇸 #55 in Fitness · 🇮🇪
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About the show

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 

Newest episodes

279. Losing Fat but Not Seeing Muscle Definition? Here's Why!

8 min

Ever feel like you're doing everything right with your workouts and nutrition, losing body fat, but still not seeing the muscle definition you're hoping for? Andrea answers a common question about fat loss, muscle building, and body recomposition that might completely change how you approach your fitness goals. She breaks down why results don't always look the way we expect and helps clear up the confusion so you can stop second-guessing your progress and start moving forward with confidence. Join Andrea's 6-Week Momentum Challenge! Cut the perfection, but keep the progress! Andrea's Momentum Challenge runs November 9 through December 20 and is designed to help women stay strong, consistent, and confident through the busy holiday season without feeling overwhelmed. With flexible strength workouts, mobility and core training, simple recipes, weekly support, and $3,000 in prizes, it's all about making fitness fit YOUR life. Don't wait until January to start over! Sign up here: https://www.deliciouslyfitnhealthy.com/challenge2026 Make Fit Simple is sponsored by: KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer. 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 

278. The Pelvic Floor Connection to Hormones, Hip Pain, and More with Dr. Lizzie Kieffer

52 min

Let's talk pelvic floor health, because there's a lot more to this conversation than having babies and doing Kegels! Andrea welcomes back pelvic floor physical therapist Doc Lizzy for an eye-opening conversation about how pelvic floor health connects to hormones, strength training, and overall women's health at every stage of life. From motherhood to perimenopause and menopause, they explore the often-overlooked connections that can impact how women feel and move. It's a conversation that reminds women it's never too late to build strength, improve function, and feel more confident in their bodies. Join Andrea's 6-Week Momentum Challenge! Cut the perfection, but keep the progress! Andrea's Momentum Challenge runs November 9 through December 20 and is designed to help women stay strong, consistent, and confident through the busy holiday season without feeling overwhelmed. With flexible strength workouts, mobility and core training, simple recipes, weekly support, and $3,000 in prizes, it's all about making fitness fit YOUR life. Don't wait until January to start over! Sign up here: https://www.deliciouslyfitnhealthy.com/challenge2026 Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.  Make Fit Simple is sponsored by Cure Hydration: Electrolyte hydration mixes with no added sugar or artificial sweeteners. Listeners receive 20% off at curehydration.com using code SIMPLE. Follow @doclizziedpt 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 Produ...

277. Eating Healthy but Still Not Losing Weight? Here’s Why

22 min

Eating healthy is important, but is it enough to get the results you want? In this episode, Andrea breaks down why someone can eat mostly whole, nutritious foods and still feel stuck with weight loss or muscle-building goals. She explores the difference between eating healthy and eating balanced, why both overeating and undereating can work against you, the importance of protein and macros, and how tracking your intake for a short period can reveal patterns you may not even realize are there. It’s a practical look at how to move beyond simply eating “clean” and start understanding what your body actually needs. Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.  Episode Resources 11. Reverse Dieting 41. The Diet Trap  104. 3 Signs You Need to Eat More Food and Reverse Diet 153. Metabolic Adaptation and How to Improve Your Metabolism 238. The Truth About Chronic Dieting and Hormones 239. The Power of Reverse Dieting with Kaley Cline 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 

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All episodes

The newest 50 of 277 episodes

279. Losing Fat but Not Seeing Muscle Definition? Here's Why!

8 min

Ever feel like you're doing everything right with your workouts and nutrition, losing body fat, but still not seeing the muscle definition you're hoping for? Andrea answers a common question about fat loss, muscle building, and body recomposition that might completely change how you approach your fitness goals. She breaks down why results don't always look the way we expect and helps clear up the confusion so you can stop second-guessing your progress and start moving forward with confidence. Join Andrea's 6-Week Momentum Challenge! Cut the perfection, but keep the progress! Andrea's Momentum Challenge runs November 9 through December 20 and is designed to help women stay strong, consistent, and confident through the busy holiday season without feeling overwhelmed. With flexible strength workouts, mobility and core training, simple recipes, weekly support, and $3,000 in prizes, it's all about making fitness fit YOUR life. Don't wait until January to start over! Sign up here: https://www.deliciouslyfitnhealthy.com/challenge2026 Make Fit Simple is sponsored by: KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer. 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 

278. The Pelvic Floor Connection to Hormones, Hip Pain, and More with Dr. Lizzie Kieffer

52 min

Let's talk pelvic floor health, because there's a lot more to this conversation than having babies and doing Kegels! Andrea welcomes back pelvic floor physical therapist Doc Lizzy for an eye-opening conversation about how pelvic floor health connects to hormones, strength training, and overall women's health at every stage of life. From motherhood to perimenopause and menopause, they explore the often-overlooked connections that can impact how women feel and move. It's a conversation that reminds women it's never too late to build strength, improve function, and feel more confident in their bodies. Join Andrea's 6-Week Momentum Challenge! Cut the perfection, but keep the progress! Andrea's Momentum Challenge runs November 9 through December 20 and is designed to help women stay strong, consistent, and confident through the busy holiday season without feeling overwhelmed. With flexible strength workouts, mobility and core training, simple recipes, weekly support, and $3,000 in prizes, it's all about making fitness fit YOUR life. Don't wait until January to start over! Sign up here: https://www.deliciouslyfitnhealthy.com/challenge2026 Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.  Make Fit Simple is sponsored by Cure Hydration: Electrolyte hydration mixes with no added sugar or artificial sweeteners. Listeners receive 20% off at curehydration.com using code SIMPLE. Follow @doclizziedpt 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 Produ...

277. Eating Healthy but Still Not Losing Weight? Here’s Why

22 min

Eating healthy is important, but is it enough to get the results you want? In this episode, Andrea breaks down why someone can eat mostly whole, nutritious foods and still feel stuck with weight loss or muscle-building goals. She explores the difference between eating healthy and eating balanced, why both overeating and undereating can work against you, the importance of protein and macros, and how tracking your intake for a short period can reveal patterns you may not even realize are there. It’s a practical look at how to move beyond simply eating “clean” and start understanding what your body actually needs. Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.  Episode Resources 11. Reverse Dieting 41. The Diet Trap  104. 3 Signs You Need to Eat More Food and Reverse Diet 153. Metabolic Adaptation and How to Improve Your Metabolism 238. The Truth About Chronic Dieting and Hormones 239. The Power of Reverse Dieting with Kaley Cline 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 

276. Nervous System Regulation for Pregnancy, Postpartum & Everyday Life With Rachelle Navarro

55 min

Feeling overwhelmed, overstimulated, or like you’re constantly trying to keep up? In this episode, Andrea sits down with birth doula, birthing educator, and Happy Birthing AZ owner Rachelle Navarro to break down nervous system regulation and why it matters far beyond pregnancy and birth. They talk about recognizing when you’re stuck in fight or flight, simple tools to help you feel more grounded, the role of breathing, affirmations, support, and even changing your environment, plus how these same practices can support women through pregnancy, labor, postpartum, and the everyday stressful seasons of life. Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.  Episode resources:  Follow Rachelle in IG @rachelle_happybirthing.az https://www.happybirthingaz.com/ 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 

275. Body Recomposition: Can You Really Lose Fat and Build Muscle at the Same Time?

41 min

Andrea breaks down the truth about body recomposition and what it really takes to lose fat and build muscle at the same time. She explains why the scale doesn’t tell the whole story, the key roles protein, progressive overload, nutrition, and recovery play, and how to know whether a recomp, fat-loss phase, or muscle-building phase makes the most sense for you. Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.  Andrea’s Diastasis Recti Core Guide — She also promotes her own core guide at 40% off for Labor Day with code SIMPLE. 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 

274. The AI Fitness Trap: What’s Real, What’s Fake, and How to Use AI For Your Fitness Journey

45 min

AI is everywhere, and it’s getting harder to tell what’s real, especially in the health and fitness world. Andrea dives into the rise of fake AI fitness accounts, influencers and even “experts,” sharing the red flags to watch for before trusting health advice or buying a product online. She also breaks down the ways AI can actually be incredibly useful for nutrition, workouts, travel, meal planning and understanding health information, along with where it falls short and why human expertise, nuance and connection still matter. Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. Andrea highlights Kion’s creatine, essential amino acids and protein powder and shares a 20% off offer.  Andrea’s Metabolic Coaching: Andrea is promoting a limited September coaching special that includes discounted coaching, monthly Zoom calls and 12 weeks of workouts. Episode Resources:  https://www.deliciouslyfitnhealthy.com/podcast-page-1 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 

273. Peptide BPC-157: The Benefits, the Buzz, and the Latest FDA News

12 min

Andrea breaks down the latest FDA news surrounding BPC-157 and explains what the recent recommendation really means without the hype. She shares why this peptide has been on her radar for years, her own personal experience using it for recovery, what current research is exploring, and why it's become such a popular topic in the fitness and wellness world. Whether you've heard people talking about BPC-157 or you're simply curious about the buzz, this episode offers a balanced, easy-to-understand overview of where things stand today. Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. 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 

272. What You're Getting Wrong About Sweating, the Burn, Soreness, Fat Loss, and Building Muscle

26 min

Whether your goal is to build muscle, lose body fat, or simply get stronger, Andrea breaks down three of the biggest fitness myths that may be standing in the way of real progress. She explains why sweat, soreness, and "feeling the burn" aren't reliable measures of an effective workout, while sharing the science behind what truly drives lasting results and how small shifts in training and recovery can make a meaningful difference. Make Fit Simple is sponsored by  https://www.deliciouslyfitnhealthy.com/Nutrition-coaching and KION Go to Getkion.com/simple for 20% off. Episode references:  https://www.instagram.com/reel/C2zrOi1r_1r/ Episode 263 on going "close to failure" at 16:32:  https://podcasts.apple.com/us/podcast/make-fit-simple/id1538307470?i=1000757237338  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 

271. Health Testing, Longevity & What Every Woman Should Know with Amelia Phillips

1 hr 1 min

In this episode, Andrea sits down with registered nutritionist, exercise scientist, and longevity expert Amelia Phillips, co-founder of Vitality360 and host of the HealthyHer podcast, to unpack what every woman should know about hormone health, functional testing, and aging well. Together, they explore which health markers are worth tracking, the difference between "normal" and "optimal" lab results, and the simple habits that have the greatest impact on longevity, empowering women to better understand their bodies and take a proactive approach to lifelong health. Follow @_amelia_phillips Listen to the Healthy Her podcast Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. 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 

270. Is Cortisol Really the Villain?

30 min

Andrea tackles one of the biggest misconceptions in today's wellness world: the idea that cortisol is something to fear. She breaks down what cortisol actually does, why it's essential for a healthy body, and why the real goal isn't avoiding every cortisol spike but learning how to recover from stress. Along the way, she unpacks the myths surrounding high-intensity cardio and fasting, encouraging listeners to move beyond one-size-fits-all advice and make choices that support their own unique health journey. Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. 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 

269. A Brain That Breathes With Jodi Wilson

38 min

Andrea sits down with bestselling author and health journalist Jodi Wilson to talk about overwhelm, burnout, anxiety, and the simple practice of creating “breathing space” in everyday life. Together, they explore how constant stimulation, phone use, and modern pressures are affecting women’s nervous systems, and why slowing down may be the missing piece so many women need. Jodi shares practical, realistic ways to calm the brain, reduce stress, and reconnect with yourself without adding another overwhelming to-do list. Follow Jodi Wilson Check out Jodi's book A Brain That Breathes  Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. 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 

268. The Deep Sleep Fix That Changed Everything

32 min

Andrea breaks down the science of deep sleep, why it matters for energy, muscle recovery, hormone balance, and overall health, and shares the surprisingly simple change that dramatically improved her own sleep quality. Whether you're navigating perimenopause, struggling with interrupted sleep, or waking up exhausted despite getting enough hours in bed, this episode offers practical strategies to help you get the restorative sleep your body truly needs. Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off. Make Fit Simple is sponsored by Cozy Earth CozyEarth.com You use the code fit FIT at checkout for 20% off  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 

267. What You Need to Know About Fasting, Age & Hormones: Part 2 with Dr. Alyssa Olenick

44 min

Andrea welcomes back metabolism scientist and women’s health educator Liz for part two of this conversation on fasting, hormones, metabolism, perimenopause, and why women’s health is far more nuanced than the internet makes it seem. They break down the truth about intermittent fasting, stress, muscle, nutrition, aging, and how to support your body without falling into fear based wellness advice. If you’ve been struggling with fatigue, weight changes, hormone shifts, or feeling overwhelmed by conflicting fitness advice, this episode will help you focus on what actually matters. Follow Dr. Alyssa Olenick @doclyssfitness  Make Fit Simple is sponsored by  KION Go to Getkion.com/simple for 20% off.  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 

266. What You Need to Know About Cycle Syncing: Part 1 with Dr. Alyssa Olenick

29 min

Andrea sits down with exercise physiologist and women’s health researcher Dr. Alyssa Oleynick to break down the truth about cycle syncing, women’s hormones, and fitness myths that are all over social media right now. In this first part of a two-part conversation, they unpack why women’s health is far more individualized than the internet makes it seem, how to better listen to your body without falling into rigid fitness rules, and what actually matters when it comes to strength training, recovery, hormones, and long-term health. Follow Dr. Alyssa Olenick @doclyssfitness  Make Fit Simple is sponsored by  Cure www.curehydration.com/simple or find Cure on Amazon KION Go to Getkion.com/simple for 20% off.  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 

265. How Your Initial Thoughts Shape Your Results More Than You Think

23 min

Andrea shares a personal realization sparked by reviewing her own program data, uncovering how the mindset you bring into something can shape your results before you even begin. She breaks down the difference between short term and long term thinking, why people often unknowingly self sabotage, and how this pattern shows up in fitness, relationships, and everyday life. Andrea walks through how to shift from a “prove it to me” mindset to “how can I make this work for me,” and why that simple change can transform your follow through and confidence. Don't miss this Annual Sale for Andrea's Fitness App for 30% off + 14 days FREE https://www.deliciouslyfitnhealthy.com/app Make Fit Simple is sponsored by  Make Fit Simple is sponsored by Cozy Earth CozyEarth.com You use the code fit FIT at checkout for 20% off  KION Go to Getkion.com/simple for 20% off.  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 

264. The Moment I Realized I Was a Complete Hypocrite as a Trainer

25 min

Andrea opens up about a moment that stopped her in her tracks when she realized she was going against her own advice in her fitness journey, sharing a personal story about chronic hip issues and the frustration of repeated setbacks. Through a candid conversation with her physical therapist, she explores how adapting workouts to fit your body, rather than forcing what works for others, can unlock real progress. This episode offers a relatable, empowering reminder that there is more than one way to reach your goals and that finding what works for you is what truly matters. Don't miss this Annual Sale for Andrea's Fitness App for 30% off + 30 days FREE https://www.deliciouslyfitnhealthy.com/app Make Fit Simple is sponsored by  Cure www.curehydration.com/simple or find Cure on Amazon KION Go to Getkion.com/simple for 20% off.  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 

263. The Biggest Strength Training Updates in Years: New ACSM Guidelines

34 min

Andrea breaks down the latest update from the American College of Sports Medicine, unpacking what the newest research actually says about strength training, muscle growth, and how to make fitness more effective and realistic for everyday life. She walks through the biggest changes, from rep ranges and training frequency to recovery and volume, and explains how these updated guidelines make building strength more accessible no matter your age, experience, or available equipment. Andrea helps cut through outdated fitness myths and focus on what truly works so they can train smarter, stay consistent, and see real results. Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% off.  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 

262. In Case You Missed It: How to Stop Self-Sabotage with Dr. Thais Gibson

1 hr 3 min

Andrea revisits one of her most impactful conversations in this re-released episode on self-sabotage with Tais Gibson, counselor, bestselling author, co-founder of The Personal Development School, and a leading expert in attachment theory and subconscious reprogramming. Together, they unpack why self-sabotage happens, how limiting beliefs and subconscious patterns can quietly shape behavior, relationships, and personal growth, and share practical ways to begin changing those patterns with more awareness, self-compassion, and clarity. Links for Dr. Thias Gibson Website https://university.personaldevelopmentschool.com/ Instagram @thepersonaldevelopmentschool Youtube https://www.youtube.com/channel/UCHQ4lSaKRap5HyrpitrTOhQ/videos Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% off.  Make Fit Simple is sponsored by Cozy Earth CozyEarth.com You use the code fit FIT at checkout for 20% off  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 

261. The Good, Better, Best Method: A Simple Way to Stay Consistent with Your Fitness

27 min

Andrea shares her “secret weapon” for staying consistent with fitness year round and makes a compelling case that perfectionism, not laziness, is what truly derails progress. Drawing on research and years of coaching experience, she breaks down the all or nothing mindset and introduces her simple but powerful “good, better, best” framework to help listeners make the next best choice instead of giving up. If you’ve ever felt stuck in the restart cycle or frustrated by not doing things perfectly, this episode will help you shift your thinking, build consistency, and finally see progress that lasts. Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% off.  Make Fit Simple Podcast is sponsored by Cure. Go to http://curehydration.com/SIMPLE 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 

260. Meal Prep and Mastering Blood Sugar Swings with Meredith Mann Founder of The Peachie Spoon

1 hr 4 min

Andrea sits down with Merideth Mann, certified holistic nutrition coach and founder of The Peachie Spoon, for a real life conversation about making meal prep doable and meals more balanced without adding more stress or time. Merideth shares her personal journey with hypoglycemia and insulin resistance, the signs that helped her connect the dots, and simple, practical strategies to support steadier energy and fewer crashes, including protein forward meals, easy prep shortcuts, and how to build a truly filling smoothie that counts as a meal, not a snack. Follow Merideth Mann @thepeachiespoon www.thepeachiespoon.com Book  The Blood Sugar Balance Cookbook: 100 Delicious Recipes That Let You Ditch the Crave, Crash, Fat-Storing Cycle and Heal Your Metabolismgeni.us Supplement link Productsthepeachiespoon.com Sweet Potato Protein Bowlthepeachiespoon.com Chocolate Raspberry Cheesecake Chia Puddingthepeachiespoon.com https://thepeachiespoon.com/blogs/recipes/snickers-cheesecake-smoothie Sweet Potato Pie Smoothiethepeachiespoon.com Make Fit Simple is sponsored by Cozy Earth CozyEarth.com You use the code fit FIT at checkout for 20% off  Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% off.  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 

259. The Connection Between Hip Rotation and Knee and Back Pain with Dr. Meghan Sak-Ocbina

52 min

Andrea sits down with Dr. Meghan Sak-Ocbina, PT, DPT, ATC, CSCS to break down a missing piece in a lot of training plans: internal and external hip rotation. Together, they connect the dots between hip rotation and common issues like knee pain, low back pain, squat shifts, and that “something feels off” feeling in running and everyday movement, then walk through simple self checks and practical drills to start improving mobility and control. Follow Dr. Meghan on IG @dr.megsi.dpt Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40BOGO 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 

258. The Real Reasons Your Metabolism Feels Stuck

37 min

Andrea reframes the idea of a “broken metabolism” and walks through the deeper drivers that truly influence how the body functions. She shares why metabolism is about far more than calories and workouts, pulling back the curtain on the roles of nutrition, hormones, the nervous system, training, and even breathing and core stability. Andrea also digs in to how stress, underfueling, and overtraining can quietly work against progress, and how a more holistic, supportive approach can help the body become responsive again for the long game. Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40BOGO Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% off.  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 

257. The Real Reason Your New Year Motivation Disappears

28 min

Andrea closes out the year with an encouraging, grounded conversation about why New Year’s resolutions so often fall apart and what actually works instead. She walks through the science and psychology behind motivation, capacity, stress, and the nervous system, and explains why small, repeatable habits build real momentum while big January overhauls usually backfire. With relatable stories and practical mindset shifts, this episode reframes goal setting for 2026 around consistency, self trust, and doable resets that support long term change rather than burnout. Make Fit Simple is sponsored by Cure www.curehydration.com/simple or find Cure on Amazon Andrea's 14-Day Reset Challenge Starts January 5th! Sign up TODAY!  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 

256. The Holiday Reset: Three Simple Tips to Stay Sane This December

26 min

Andrea knows chaos of December and walks you through three simple ways to stay grounded during the busiest month of the year. She breaks down a nervous system reset, shares smart snack upgrades to keep energy steady, and introduces a mindset filter that helps cut through overwhelm and refocus on what actually matters. It is a short and encouraging episode that gives practical tools to move through the season feeling capable and calm. Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% off.  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 

255. Everyone Talks About Protein but No One Tells You This About Carbs

34 min

Andrea breaks down why carbs deserve just as much attention as protein when it comes to muscle, metabolism, hormones, and long term results. She explains five clear reasons carbs actually support muscle growth, recovery, and thyroid health, and why avoiding them can backfire. Andrea also walks through simple carb timing strategies, how to pair carbs and protein for better workouts, and easy post workout carb ideas listeners can use right away. Andrea's Core Guide is ON SALE for 40% off for Cyber Monday  https://www.deliciouslyfitnhealthy.com/drcourse Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40 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 

254. The Biggest Mistake People Make During the Holidays When It Comes to Health and Fitness

26 min

Andrea shares the number one mistake people make with health and fitness during the holidays and explains how it quietly sabotages progress every year. Tune in to hear about actual data from her clients on how to avoid this mistake.  She offers easy, practical tips to help listeners stay consistent without perfection and reminds everyone that momentum, not massive overhauls, creates real change. Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40 Andrea's BIGGEST SALE OF THE YEAR!!! 30 days free + 30% off and more!  https://www.deliciouslyfitnhealthy.com/app?birthday=true Andrea's Instagram Reel  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 

253. 5 New Insights I Learned From the Women’s Health Summit

25 min

Andrea shares five powerful takeaways from a recent women’s health summit that deepened her passion for hormones, gut health, nutrition, and strength training. She talks about how midlife hormone shifts can affect hunger, mood, digestion, and metabolism, and why understanding these changes can help women feel less frustrated and more empowered. Throughout the conversation she encourages listeners to support their bodies with fiber, diverse foods, intentional movement, and strength training. She also offers support for anyone feeling overwhelmed and looking for guidance in their health journey. Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% off.  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 

252. Protein vs Aminos vs Creatine: What You Really Need to Know with Angelo Keely

1 hr 11 min

Andrea sits down with Angelo Keely, co-founder and CEO of Kion, for a clear, down-to-earth talk on supplements, protein, essential amino acids, and creatine. She guides listeners through what actually matters for building muscle, supporting fat loss, and feeling strong at any age, while Angelo breaks complex ideas into simple takeaways like how much protein most people really need, when EAAs beat protein powder, how creatine helps training, and what to look for on labels. The vibe is practical and encouraging, with quick tips busy women can use right away without overcomplicating their routine. Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% off.  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 

251. How to Make Your Health and Fitness Goals Effortless

34 min

Andrea shares powerful insights from the book Effortless by Greg McKeown, guiding listeners through practical steps to overcome burnout and simplify their fitness journey. With relatable stories, actionable strategies, and encouragement to start small, she helps break down the overwhelm and shows how making things easier can actually move you closer to your health and fitness goals without the constant cycle of stress and exhaustion. Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40 Check out the book Andrea references by Greg McKeown called Effortless https://a.co/d/e2w723I 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 

250. Is This Overlooked Hormone Wrecking Your Energy, Mood and Muscle Tone?

23 min

Andrea dives into the often-overlooked hormone DHEA and explains how it affects energy, mood, muscle, and overall hormone balance. She breaks down what DHEA is, why it matters, and what can cause it to be too high or too low. Listeners will learn how to recognize symptoms of imbalance, when to consider testing, and the pros and cons of supplementing versus supporting DHEA levels naturally. With her usual honest and informative tone, Andrea also shares her own hormone journey and offers practical tips, lab resources, and lifestyle suggestions for anyone curious about hormone health. Make it Simple is sponsored by Goodr Sunglasses Use code SIMPLE at check out for FREE SHIPPING http://goodr.com/MAKEITSIMPLE For today’s episode use code “simple” for 50% off labs, 50% off smart supplements, 15% hormones! https://joiandblokes.com/ 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 

249. Six Sneaky Things Keeping You From Improving Your Core Part 2

31 min

Andrea dives deeper into the world of core and pelvic floor health, breaking down six commonly overlooked reasons your core might not be improving, no matter your age or stage of life. Whether you're postpartum, in perimenopause, or just looking to move through your day with more strength and stability, this part-two episode explores how movement patterns, breathing, mobility, and integration all play a role. Andrea offers practical tips, personal stories, and core-strengthening guidance that can help anyone reconnect with their body from the inside out. Be sure to check the show notes for helpful links and Andrea’s Diastasis Recti Core Guide. Part 1 episode Six Sneaky Things Keeping You From Improving Your Core  https://podcasts.apple.com/us/podcast/make-fit-simple/id1538307470?i=1000706647091 Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40 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 

248. Are GLP-1s a Catalyst or a Crutch?

33 min

Andrea dives into a topic she’s been closely following for a long time: GLP-1 medications like Ozempic, Wegovy, and Mounjaro. As a personal trainer and nutrition coach, she breaks down what GLP-1s are, how they work, their benefits and side effects, and most importantly, whether they serve as a catalyst or a crutch in someone’s health journey. Drawing from real-life scenarios, client experiences, and extensive research, Andrea brings a clear, thoughtful perspective to a complex and often controversial subject. This episode offers practical insight for anyone considering GLP-1s or supporting someone who is. Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% OFF Make it Simple is sponsored by Goodr Sunglasses Use code SIMPLE at check out for FREE SHIPPING http://goodr.com/MAKEITSIMPLE Studies:  https://diabetesjournals.org/care/article/48/2/292/157724/Efficacy-of-GLP-1-Receptor-Agonists-on-Weight-Loss   https://www.amjmed.com/article/S0002-9343%2825%2900059-2/fulltext   Improved Dementia https://pmc.ncbi.nlm.nih.gov/articles/PMC8864443/     Decreasing Cardiovascular Disease https://pmc.ncbi.nlm.nih.gov/articles/PMC10739421/   Gastrointestinal Issues https://pmc.ncbi.nlm.nih.gov/articles/PMC10557026/-    Addictions https://www.nature.com/articles/s41591-024-03412-w     PODCASTS on GLP-1  https://podcasts.apple.com/us/podcast/just-ingredients/id1557557205?i=1000679752979  https://podcasts.apple.com/us/podcast/the-dr-tyna-show/id1577258582?i=1000709323014  https://podcasts.apple.com/us/podcast/the-dr-tyna-show/id1577258582?i=1000681609168  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...

247. How a Busy Mom Transformed Her Fitness and Mindset with Jacklyn McLaughlin

50 min

Andrea welcomes guest Jacklyn McLaughlin to share her inspiring two-year journey of transforming her health, confidence, and mindset through hands-on coaching. Jacklyn opens up about the struggles she faced after having children, feeling stuck and defeated despite her efforts, and how personalized coaching helped her shift her nutrition, push her limits in strength training, and rediscover her confidence. With candid reflections, practical tips, and heartfelt encouragement, this episode reminds listeners that progress takes time, mindset matters, and they are stronger and more capable than they think. Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40 Ready to train with Andrea and her team?! Last chance to get lower pricing on Andrea's 3 month coaching bundle! Click HERE 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 

246. Help! Why Am I Waking Up at 3 AM? Cortisol, Perimenopause, and How to Snooze Again

32 min

Andrea discusses all-too-common 3:00 AM wake-up call and offers practical, compassionate advice for anyone struggling with disrupted sleep due to stress, cortisol imbalances, perimenopause, or postpartum life. She shares mindset tips and actionable strategies to help listeners feel more in control, more energized, and more like themselves again. With her signature warmth and encouragement, Andrea reminds everyone that no matter what phase they’re in, there’s hope, support, and tools to help you thrive. Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% OFF 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 

245. A Quick Pause for a Bigger Purpose

8 min

Andrea opens up about her ongoing hormone journey and shares a personal update on how she’s adjusting her own stress levels in real time. After reflecting on a recent episode about perimenopause and stress, she makes the decision to scale back podcast episodes to every other week so she can focus on completing a hormone course she’s been loving — and eventually bring even more insight to her audience. Andrea stays true to her mission: helping listeners simplify health by practicing what she preaches, even when it means hitting pause to make space for real progress. Make it Simple is sponsored by Goodr Sunglasses Use code SIMPLE at check out for FREE SHIPPING http://goodr.com/MAKEITSIMPLE 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 

244. The 20-Minute Rule That’s Changing My Mornings (And My Brain)

26 min

Andrea shares a simple but powerful habit she’s been practicing to enhance her energy during the day and focus in the mornings. She opens up about the personal benefits she’s already experienced, from clearer focus to improved workouts, and even data from her Oura ring confirming reduced stress. Andrea backs her story with research on how early phone use triggers stress and grogginess, and invites listeners to join her in a month-long challenge. This episode is both encouraging and informative, offering a realistic shift to support mental and physical wellness. Make Fit Simple is sponsored by Cozy Earth CozyEarth.com/makefitsimple use code SIMPLE40 Research Articles  https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2019.00626/full https://pubmed.ncbi.nlm.nih.gov/31692489/ https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0079688&utm_source=chatgpt.com https://pmc.ncbi.nlm.nih.gov/articles/PMC5073830/ https://www.nature.com/articles/s41746-021-00466-9#:~:text=A%20previous%20study%20that%20concurrently%20measured%20sle 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 

243. Should I Eat After 7 PM? Let's Break It Down

19 min

Andrea tackles a long-standing myth about eating after 7 PM and why it’s not as straightforward as many think. Drawing from her experience coaching thousands of women, she breaks down the pros and cons of eating later in the evening, from post-workout recovery to emotional eating and metabolism. With a focus on individual needs, daily routines, and the importance of listening to your body, Andrea offers a thoughtful and realistic perspective on when—and why—late-night eating might actually support your goals. Make Fit Simple Podcast is sponsored by KION. Go to Getkion.com/simple for 20% OFF 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 

242. For My 35+ Ladies - Why Are My Workouts No Longer Working?

27 min

Andrea discusses why tried and true workout and nutrition routines may suddenly stop working, especially for women in perimenopause and beyond. She explains how hormonal changes like declining estrogen impact muscle, metabolism, and insulin sensitivity, and offers clear strategies to adapt. From progressive overload and protein intake to helpful supplements and stress management, Andrea shares actionable tools to help listeners feel strong, supported, and confident as they age. Make it Simple is sponsored by Goodr Sunglasses Use code SIMPLE at check out for FREE SHIPPING http://goodr.com/MAKEITSIMPLE Creatine Episode 220 click HERE Andrea's Recommended Supplements Creatine Use Code AndreaDFH https://justingredients.us/products/creatine-30-servings?selling_plan=3422945473 EAA's from KION click HERE 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 

241. Part 2 How to Avoid and Manage Pain While Strength Training with Dr. Susie Spirlock

35 min

In this part two episode, Andrea and Dr. Susie Spirlock (aka Dr. Susie Squats) tackle what to do when you actually are injured. Building on last week’s discussion about pain during strength training, this conversation dives into how to approach recovery with confidence. Andrea and Dr. Susie break down the "peace and love" method for healing, why MRIs are not always the gold standard, and how to choose the right physical therapy program. You will walk away with practical tips to manage injury, stay optimistic during rehab, and ease back into your favorite workouts. If you want to stay strong at any age and keep lifting for life, this is a must-listen follow up. Follow Dr. Susie Spirlock on all socials: @dr.susie.squats Her Website HERE The PEACE & LOVE acronym HERE Free Downloads HERE 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 

240. Part 1 How to Avoid and Manage Pain While Strength Training with Dr. Susie Spirlock

41 min

Andrea welcomes Dr. Susie Spirlock, also known as Dr. Susie Squats, for a myth-busting deep dive into strength training and pain. Together Andrea and Dr. Susie explore how to navigate discomfort during workouts, including how to tell if pain means stop or just adjust. They introduce the traffic light method, debunk common fears, and discuss the real connection between pain, form, and injury prevention. This is part one of a two-part episode, so get ready to feel empowered and come back next week to learn exactly what to do when injury does happen. Follow Dr. Susie Spirlock on all socials: @dr.susie.squats Her Website HERE The PEACE & LOVE acronym HERE Free Downloads HERE CozyEarth.com/makefitsimple use code SIMPLE40 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 

239. The Power of Reverse Dieting with Kaley Cline

39 min

Andrea sits down with former client Kaley Cline to share the powerful transformation that comes from approaching health with the right strategy, mindset, and support. Kaley, a personal trainer and mom of three, walks listeners through her experience of going from under-eating and overworking her body to rebuilding her strength through reverse dieting, functional core training, and thoughtful mindset shifts. Together, they dive into what it really looks like to trust the process, why food freedom matters, and how lifting and fueling properly can change your life, at any age. Ready to join my coaching program? Check it out HERE! 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 

238. The Truth About Chronic Dieting and Hormones

29 min

Andrea tackles the hidden effects of chronic dieting and explains why living in a constant calorie deficit might be sabotaging your goals rather than helping. With her signature warmth and clarity, she breaks down the hormonal chaos that can result from under eating, especially for women in their 30s, 40s, and 50s, and shares practical guidance on how to reverse diet, support your metabolism, and finally feel free from food obsession. If you have ever felt stuck, frustrated, or confused by a lack of progress despite eating less, this episode is for you. Go to Getkion.com/simple for 20% OFF 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 

237. Mastering ADHD with Brooke Schnittman

58 min

Andrea gets into the often misunderstood world of ADHD with special guest Brooke Schnittman, a certified ADHD and executive function coach. Together, they explore the real challenges and unique strengths that come with ADHD—especially for women and moms, and share strategies to support both kids and adults navigating daily life, health, and fitness. From emotional regulation and habit building to productivity tips and redefining “normal,” and gives practical tools to help you harness ADHD as a strength, not a setback. Use code: ANDREADFH for 10% OFF Just Ingredients https://justingredients.us/ Make it Simple is sponsored by Goodr Sunglasses Use code SIMPLE at check out for FREE SHIPPING http://goodr.com/MAKEITSIMPLE Brooke Schnittman's book for adults with ADHD: "Activate Your ADHD Potential" https://www.coachingwithbrooke.com/activatebook ADHD Coaching (All Ages) and ADHD Coach Training CoachingwithBrooke.com 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 

236. Six Sneaky Things Keeping You from Improving Your Core

33 min

Andrea gives six reasons your core work might not be giving you the results you want, no matter how hard you're trying. Whether you're postpartum, decades past having kids, or just frustrated with feeling stuck, this episode breaks down why deep core connection goes far beyond crunches. Andrea offers actionable insights, strategies, and a heartfelt reminder that your core isn’t broken, it just needs the right support. Go to Getkion.com/simple for 20% OFF Use code: LOVE & Get 35% OFF my Diastasis Recti Core Guide HERE Check our my FREE Core Series HERE Sources: Adductor openers https://www.instagram.com/reel/DIw_w_2TWQt/?igsh=MTIzbmQ0bGt1M3RpNA%3D%3D Back stretches https://www.instagram.com/p/C5GVr5ILPtg/?igsh=MW42b21xODNsMG04dA%3D%3D&img_index=1 Rib flare https://www.instagram.com/reel/Cq_JV92AUm7/?igsh=MW9ibjEyeTZwdGE0 https://www.instagram.com/reel/CyeG7k6Pjmx/?igsh=MWx1NDlvamw5Zm54dw%3D%3D Weak adductors and glutes https://www.instagram.com/p/DJZO8r7RBO_/?igsh=d3EwNTlsczNramxu&img_index=1 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 

235. Building the Courage Muscle with Dr. Margie Warrell

38 min

Andrea welcomes Dr. Margie Warrell—global leadership expert, bestselling author, and host of the Live Brave podcast—to talk all about building courage and bridging the gap between fear and action. From scaling Kilimanjaro to coaching in Fortune 500 boardrooms, Margie shares practical wisdom on moving past fear, embracing discomfort, and taking bold steps toward your goals. Whether you're stuck in perfectionism, self-doubt, or just need that extra nudge to start something new, this conversation is a must-listen. Plus, Andrea shares a special Mother's Day Cozy Earth discount you won’t want to miss. CozyEarth.com/makefitsimple use code SIMPLE40 Follow Dr. Margie Warrell on Facebook, Instagram, LinkedIn and YouTube New book THE COURAGE GAP, releasing January 28th Visit her website margiewarrell.com 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 

234. The Cellulite Episode: Science, Myths, and Why You’re Not Alone

40 min

Andrea breaks down everything you need to know about cellulite in her signature, no-shame, real-talk style. She shares surprising science, debunks the biggest myths, and walks listeners through what actually works (and what probably doesn’t) when it comes to reducing the appearance of cellulite. Andrea also opens up about her own experiences and encourages women to ditch the shame, embrace what’s normal, and focus on strength and feeling good. Bonus: she celebrates the anniversary of her Make Fit Simple app with a special offer you won’t want to miss. Check out the Make Fit Simple App ON SALE 30 Day Free Trial through my website! Go to Getkion.com/simple for 20% OFF Make it Simple is sponsored by Goodr Sunglasses Use code SIMPLE at check out for FREE SHIPPING http://goodr.com/MAKEITSIMPLE 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 

233. The C Section Shelf and What to Do About It with Janette Yee

1 hr 2 min

Andrea welcomes back Janette Yee, a renowned perinatal athletic therapist and passionate advocate for C-section recovery, in honor of Cesarean Awareness Month. Together, they dive deep into what the C-section shelf really is, why it happens, and the often-overlooked psychological impact of cesarean birth. With Janette’s expertise and heartfelt insight, this conversation offers validation, hope, and practical strategies for women at any stage postpartum, whether six weeks or 16 years out. From mindset shifts to rehab protocols, this episode is a must-listen for anyone navigating life after a C-section. Find Janette on Instagram and TikTok @askjanette and on YouTube! Be sure to check out Janette's C-section Shelf Mini Workshops!!! 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 

232. The Number One Factor I See for Success with Fitness Goals From 12 Years of Coaching

33 min

Andrea is giving it to you straight today! She is sharing the one factor she’s seen over and over again that determines whether they will actually reach their goals: mindset. Drawing on 20 years of experience coaching thousands of women in fitness and nutrition, Andrea unpacks how the “all or nothing” mentality, victim mindset, and self-defeating labels can quietly sabotage progress. With real examples, she challenges you to get honest, open your hearts, and shift your perspective, reminding everyone that small steps still count, perfection isn’t the goal, and you're doing better than you think. Go to Getkion.com/simple for 20% OFF 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 

231. Improve Your Sleep with Dr. Peter Martone

40 min

Andrea discusses one of the most overlooked pillars of wellness: sleep. Joined by Dr. Peter Martone, a biomechanics expert and chiropractor, they explore how your sleep position affects everything from hormone balance and digestion to chronic pain and emotional health. Dr. Martine explains the science behind spinal alignment during sleep and introduces his “way better sleep” method that goes beyond just buying a better pillow. With Andrea’s relatable style and Dr. Martone's insights will have you rethinking your nighttime habits and inspired to make sleep a part of your healthy journey.  Take the Animal Sleep Avatar Test HERE. The WAY Better Sleep Retreat HERE. Find Dr. Peter Martone on Instagram @drsleepright Neck nest pillow www.NeckNest.com 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 

230. Managing Chronic Pain with Dr. Tawny Kross

43 min

Andrea sits down with Dr. Tawny Kross, a chronic pain specialist and founder of Ready Set Rewire, to explore the complex nature of chronic pain. Dr. Kross shares her expertise on postpartum pain, injury-related pain, and how the nervous system plays a crucial role in pain perception and recovery. She discusses how mindset, breath work, and even subconscious emotional patterns can impact chronic pain and offers practical tips to help retrain the body and mind for healing.  Follow Dr. Tawny Kross IG @dr.tawny.kross Resources for Dr. Tawny Kross click HERE Grounding resource HERE 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 

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