Episodes
The calorie deficit has a huge misconception and how it's used in your fitness goals. Andrea is breaking down the how-to's of doing a calorie deficit, explaining the process of how to do effectively, how to manage it, 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...
Published 02/08/23
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...
Published 02/01/23
Published 02/01/23
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 Follow the Make it Simple Podcast @make.it.simple.podcast  Follow Andrea on...
Published 01/25/23
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...
Published 01/18/23
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...
Published 01/11/23
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...
Published 01/04/23
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...
Published 12/28/22
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 ...
Published 12/21/22
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 Follow Andrea on...
Published 12/14/22
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...
Published 12/07/22
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...
Published 11/30/22
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 formulaTanaka (208 – 0.7 x age) more precise formula,...
Published 11/23/22
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...
Published 11/16/22
Natalie Wilson is a fitness expert living with Hashimoto's Disease. Natalie shares her personal story of discovering the diagnosis during post-partum and how she has navigated living a full healthy life with an auto immune disease. Andrea and Natalie discuss family history, diet, lifestyle and how to reframe a stumbling block in personal health as a stepping stone rather than barrier to reaching your goals. Follow Natalie Instagram @natwilsonsfitness Other Links click HERE Make it Simple...
Published 11/09/22
Andrea is on a mission to help people see food differently. In a culture cultivated in diets and misinformation we have developed a fear of food. Andrea explains each macronutrient including protein, fats, and carbohydrates and how they help fuel the body. This passionate topic can be polarizing in our society. Andrea is breaking it down in a way that can give you the knowledge to use food for strength, energy, and help you reach your fitness goals. Make it Simple is sponsored by Butcher...
Published 11/02/22
Life can can be busy and it's important that we listen to our body. Andrea is breaking down three simple signs and symptoms that you may not be eating enough food, which is slowing down your metabolism. Andrea also describes what it means to reverse diet and how you can get on track to speed up your metabolism and reach your fitness goals. Follow Andrea on Instagram @deliciouslyfitnhealthy @dfh.training.pics Training & Coaching https://www.deliciouslyfitnhealthy.com/links Visit...
Published 10/26/22
Life is busy and it can seem impossible to stick to a perfectly regimented workout schedule.  There are days when you might need to skip a work out and Andrea explains how we can learn to recognize the difference between the days we make excuses and could use some motivation and the days that it is OK to sit this one out.  Make it Simple is sponsored by Butcher Box Visit https://www.butcherbox.com/makeitsimple to get a special offer for new members: A free turkey.  Use discount code...
Published 10/19/22
Andrea breaks down the HALT method and how we can form awareness around our moods, and emotions, and create new coping skills for navigating life when we aren't feeling our best. SOUL CBD RAPID RELEAF www.mysoulcbd.com/makeitsimple To get 15% off using code SIMPLE 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...
Published 10/12/22
Working out at home has become the new normal. Andrea shares her favorite at-home equipment to make your workouts efficient and varied for different home spaces.  Andrea's Recommendations Weighted gloves https://a.co/d/6ll6ELp DFH Resistance Bands Use code MAKEITSIMPLE for 10% off https://www.deliciouslyfitnhealthy.com/bands Monkey Feet https://animalhousefitness.com/ BStrong Training Use code ANDREA20 for 20%...
Published 10/05/22
When we become stagnant in our fitness journey we might immediately jump to cutting calories. Andrea explains why going into a calorie deficit is not always the best way to ramp up into success. She shares eight quick tips to be aware of, or adjust depending on where you are at with your goals.  Studies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/ https://www.ahajournals.org/doi/10.1161/JAHA.119.014587 Episode References #6 Hormone: Signs & Symptoms of an Imbalance with Chris...
Published 09/28/22
The hustle and bustle of life can leave us feeling overwhelmed and burned out. Is it possible to truly find balance amongst the chaos. Andrea is breaking down the reality of balance as we celebrate the 100th episode of the Make it Simple Podcast. Make it Simple is sponsored by Butcher Box Visit https://www.butcherbox.com/makeitsimple to get a special offer for new members: Free steak and lobster.  Use discount code MAKEITSIMPLE Follow Andrea on...
Published 09/21/22
Dr. Megan Rossi is an internationally known gut health doctor and nutrition expert. She is also a dietician, nutritionist, and leading research fellow at King's College London. Dr. Rossi is also the founder of the Gut Health Clinic and an award-winning author including her first book, Love Your Gut. Andrea and Megan discuss all things gut health including what are simple things you can add into your diet that will fuel the good bacteria in your gut and improve your mental health and overall...
Published 09/14/22
Do you have big dreams and ideas for your life but get  stuck before you even start? Letting perfection get in the way is common and we often get in our own heads. Andrea is breaking down how to get out of your own way and start taking steps to achieving your goals today.  Episode References: Episode 70 Self Sabotage: How to Recognize it and Stop it Episode 64 How to Reframe the Thought "I Don't Have Time" Episode 58 Stop Making it Complicated and Start Living a Life Episode 16 Conquering...
Published 09/07/22
Injuries can be discouraging and seem to set us back in our fitness journey.  There are ways to take matters into our own hands and help the healing process. Andrea discusses some outside-the-box ideas on how to promote healing in acute and chronic injuries. Episode references & resources: Episode  90  My Hip Diagnosis PRP...
Published 08/31/22