Episodes
Are you tired of giving the same old fitness gifts? Prepare to be gifted with ideas by this unexpected surprise episode where Andrea invites her partner-in-crime, Paul Allen to share ideas in holidays gifts for the fitness enthusiast in your life. Both Andrea and Paul share unique and practical gifts that will leave your shopping woes behind. This is the husband/wife duo episode you didn't know you needed! Leave it to Andrea and Paul to lean into a wide variety in value and deals, and of...
Published 12/13/23
Andrea delves into the often-overlooked topic of longevity.  She emphasizes the importance of preparing for a healthier, more fulfilling life by focusing on key factors that contribute to increased lifespan. Andrea shares insights and tips on improving grip strength, eccentric strength, VO2 max, and mobility to enhance overall well-being and promote longevity. Are you seeking a healthier, more active, and fulfilling life? Join us today to learn the important factors that can improve your...
Published 12/06/23
Andrea gathered questions from her Instagram followers, specifically about improving the core, dealing with issues like back pain, leakage, and difficulty feeling the muscles. The episode aims to provide empowering answers to these questions and offers insights for everyone, regardless of when they had their last baby. Andrea provides valuable insights and actionable tips for listeners to enhance their core health, emphasizing the importance of proper breathing, posture, and gradual return to...
Published 11/29/23
The holidays are here again and Andrea tackles the ubiquitous challenge of managing food during the season of meals and social gatherings. Returning to a previously aired episode, she shares valuable insights and a refreshing perspective on how to navigate the often-stressful landscape of holiday dining. From embracing mindful eating to addressing food shaming, Andrea provides practical advice on fostering a positive relationship with food during this festive time. With a focus on moderation...
Published 11/22/23
Join Andrea for her first episode of the long-awaited hormone series. Andrea delves into the intricacies of estrogen, focusing on estrogen dominance. Covering the basics of estrogen's functions, its varied forms, and its sources in the body, Andrea explores the impact of high estrogen levels on mental, physical, and reproductive health. She provides valuable insights into identifying signs of estrogen dominance, associated conditions, and offers practical tips for lifestyle changes, nutrient...
Published 11/15/23
Andrea welcomes Dr. Leada Malek, a Doctor of Physical Therapy and board-certified sports clinical specialist to discuss all things feet and ankles, a topic often overlooked in fitness. With extensive experience working with athletes at all levels, including professionals in sports and dance, Dr. Malek understands the complexities of the human body and power of movement as medicine. Andrea and Dr. Malek discuss the key tips and exercises that will help you achieve greater mobility and...
Published 11/08/23
As Andrea Allen takes us on a journey through her own experiences and the lessons she learned, she stumbles upon an important truths that changed her perspective in achieving goals. In the midst of her basketball journey, she discovers a powerful truth that turns her understanding of success upside down. Andrea shares tiny steps, small and achievable adjustments, and how to find joy in the journey towards achieving your goals, as well as defying setbacks and embracing self-improvement along...
Published 11/01/23
If you're feeling frustrated and stuck because your goals seem out of reach, despite putting in hours of effort and hard work, then you are not alone! Andrea welcomes Amanda Hilton, a Personal Growth Facilitator and Psychology Specialist teaching practical strategies for sustainable personal development. Amanda explores the intersections between empirical research and holistic well-being to extract practical solutions for living a happier life. In this episode Andrea and Amanda discuss...
Published 10/25/23
In a world where pregnancy can feel overwhelming and confusing, one woman has found the key to unlocking confidence and well-being during this transformative journey.  Join Andrea Allen as she introduces her close friend and expert in pregnancy and postpartum care, Nikki Bergen, the creator of the Belle Method, a fitness program blending Pilates with Pelvic Health to support women throughout pregnancy, postpartum and beyond. Nikki has supported over 10,000 women from across the world in...
Published 10/18/23
There are a lot of misconceptions around carbs. We've all heard that word before and might think that's something we have to stay away from in our diets. But the truth is carbohydrates are part of fuel that is very important for our bodies to create energy. Do you want to discover the secret to achieving optimal health through your carbohydrate intake? In this episode Andrea is sharing the benefits of both simple and complex carbohydrates, enabling you to improve your overall well-being and...
Published 10/11/23
There are many myths around metabolism and what changes with our bodies, especially as we age. Andrea is sharing facts about metabolic adaptation and how our metabolism can adjust based on our habits and what that means for our bodies. The pain of putting in all that effort and not seeing the desired results can be incredibly frustrating. But there is scientific reason behind this struggle. Metabolic adaptation, the body's way of adjusting to calorie restriction, may be the culprit. Andrea...
Published 10/04/23
If you're feeling frustrated and defeated because despite your efforts, the number on the scale isn't budging and your body isn't transforming the way you had hoped, then you are not alone! Many individuals on their fitness journeys experience this emotional turmoil, questioning why their hard work isn't yielding the desired results. It's possible that you may be fixating too much on the scale and overlooking the non-scale victories that should be acknowledged and celebrated. Remember, the...
Published 09/27/23
Andrea welcomes Dr. Carolyn Rubenstein to discuss the many nuances of anxiety that can show up in our lives. Dr. Rubenstein, PhD is a licensed psychologist in private practice in Florida specializing in anxiety, burnout, and perfectionism. She particularly enjoys helping anxious overachievers experience greater ease by finding worth in being, not just doing. She created Perfectly Human a new online course for anyone struggling with perfectionism, self-criticism, and procrastination. Her...
Published 09/20/23
This is one of the questions Andrea gets asked the most frequently by clients and followers. Andrea is going to break down the differences between working out in the morning or the evening and you can choose which fits better into your fitness goals and schedule. Hint: There is no right answer.  In this episode, you will be able to: Unlock the secrets to optimizing fat loss and establishing solid routines through morning workouts.Discover how training in the evening can revolutionize muscle...
Published 09/13/23
Helping your kids who are picky eaters develop a positive and healthy relationship with food can be overwhelming. Wondering how you can make healthy eating approachable and attainable for your young child? Look no further! Andrea and Kacie are discussing some simple solutions to help you achieve the desired outcome of fostering nutritious habits in your little one. Kacie Barnes, MCN, RDN, LD is a Registered Dietitian Nutritionist who helps families with young kids make healthy eating...
Published 09/06/23
Dr. Jessica Warnecke, an orthopedic and pelvic floor physical therapist and founder of PACE Physical Therapy,  joins Andrea to discuss all things hip pain. Jessica focuses on finding the root cause of dysfunction to heal the source of her patients’ concerns rather than simply treating symptoms. Andrea and Jessica break down the connection between hip pain and the pelvic floor. Because of her own journey with chronic hip pain and pelvic floor dysfunction, Jessica focuses her work on teaching...
Published 08/30/23
In a world where perception shapes our reality, join me on a journey of self-discovery as we explore the power of mindset, social support, and the unexpected factors that can either propel us towards success or leave us hanging on the edge. Maybe you find yourself getting trapped in a cycle of self-doubt and fear, unable to take the necessary risks to achieve what you truly desire.  Andrea is diving into an encouraging and intriguing research-based episode that unpacks the affect that our...
Published 08/23/23
Remember that day when your stomach decided to sabotage your dinner plans, leaving you feeling like a blown-up balloon? We've all been there, and it's no picnic. The  solution to your bloating woes lies in the most unsuspecting foods. Andrea is sharing the surprising culprit behind your stubborn bloat and quick tips that can lead to digestive bliss. In this episode, you will be able to Discover invaluable tips that offer immediate relief from bloating.Learn the role of high-potassium...
Published 08/16/23
Feeling achy and stiff after intense workouts can tend to slow us down, but it doesn't have to. Andrea is explaining muscle soreness and sharing solutions to help you overcome muscle soreness and achieve optimal fitness outcomes.  In this episode, you will be able to: Break down the science of muscle soreness and trace it to its source.Gain the ability to separate regular workout soreness from potential damage, solidifying a secure path towards your fitness goals.Illuminate the integral...
Published 08/09/23
Andrea is welcoming Kelly Smith, a woman who turned her curiosity about meditation into a life-altering journey. Kelly is a globally celebrated yoga and meditation teacher, founder of Yoga For You, and host of the iTunes chart topping podcasts, Mindful in Minutes and Meditation Mama.  Andrea and Kelly discuss ways to incorporate mindfulness and meditation into motherhood and simple ways that can alleviate symptoms of stress and anxiety and Kelly shares a guided meditation in this...
Published 08/02/23
If you are feeling frustrated and discouraged because no matter how hard you work out, you're not seeing any progress in your strength training, then listen up! Despite spending hours at the gym and pushing yourself to the limit, you may find that your muscles are not getting stronger and your body is not changing as you had hoped. You might be stuck in a plateau, experiencing minimal improvements and feeling stuck in your fitness journey. Today Andrea is sharing five tips to get out of that...
Published 07/26/23
We are talking all things footwear. Andrea reveals the ultimate solution that will help you achieve maximum results and avoid the setbacks caused by inadequate footwear. By exploring the impact of shoes on exercise performance and injury prevention, she shares valuable insights and research of specific shoes that help with certain activities. Andrea also shares her personal favorite brands. Today we uncover the secrets to enhancing your performance and keeping yourself injury-free, all by...
Published 07/19/23
Embracing change and trying new things is not necessarily in our DNA. But fear and resistance  can hold us back from becoming more successful in anything that we do. Andrea is sharing three personal stories of examples how embracing change, trying new things, and getting out of your comfort zone can actually change your life. Say goodbye to the pain of missed opportunities and hello to a life of growth and new possibilities. In this episode, you will be able to: Unearth how confronting fear...
Published 07/12/23
Have you ever felt like you were in a constant battle with your own hunger? Andrea is giving seven tips today that can help you prevent any habits of overeating. It's not some fancy diet or expensive gadget, and these simple suggestions can shed light on why it may be so hard for you to lose or maintain weight, and give you a sense of control over your meals.  In this episode, you will be able to: Unlock the power of mindful eating to prevent overeating and foster a healthier...
Published 07/05/23
Have you ever heard the myths that comparison is the thief of joy? Andrea is preaching today on the fine line between learning from others and the downward spiral of self-doubt and insecurity by comparing yourself to others. But fear not, the truth is much more empowering than you may think. Learning and comparison are not the same thing, and in fact, constantly comparing yourself to others can hinder your personal growth and development. So, how can you differentiate between learning and...
Published 06/28/23