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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
212 Episodes
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Today Andrea is addressing the frustration of working out hard but not seeing results, offering practical insights to help listeners break through plateaus and achieve body composition goals. Building on last week’s discussion on consistency, she explores six key factors—ranging from NEAT activity and workout progression to hormones, sleep, rest, and diet—while sharing relatable anecdotes and actionable tips. SALE! The Make Fit Simple App is ON SALE now for a limited time onlyTry the app for ...
Andrea discusses the often misunderstood topic of consistency, joined by her husband, Paul, for a candid conversation on their different approaches to maintaining it. They tackle the common misconception that consistency equals perfection and explain how true consistency is about showing up, making progress, and embracing small shifts rather than expecting flawless execution. Together, they share relatable stories, tips for tracking progress, and advice on building habits without relying on f...
Andrea dives into the timely topic of food shaming, especially as the holiday season approaches. She discusses how food shaming, whether directed at others or at ourselves, can impact mental and emotional well-being, particularly in family and social gatherings. Andrea shares personal experiences and offers practical tips to recognize, avoid, and respond to food-shaming behaviors with compassion and self-assurance. She reminds listeners that food choices are personal, and everyone deserves to...
1Andrea welcomes Sneha Jain, a registered dietitian and certified diabetes care and education specialist, to discuss the critical connection between insulin resistance and conditions like PCOS, pre-diabetes, type 2 diabetes, and gestational diabetes. Sneha shares practical insights into recognizing early signs of insulin issues, the role of hormones, and debunks myths about carbs. Listeners will also learn about lifestyle changes, including balanced nutrition and the importance of exercise, th...
Andrea delves into the complexities of anxiety in the second part of a two-part interview. She breaks down the nine types of anxiety, helping listeners identify how each might manifest in their lives, and offers tangible ways to improve them. Alongside guest Dr. Nicole Cain, they provide practical examples and strategies to manage anxiety, including a four-step "panic-proof plan" to help regain control during anxious moments. With actionable insights and a compassionate tone, Andrea empowers ...
Andrea dives deep into anxiety and panic in this two-part episode with Dr. Nicole Cain, a pioneer in integrative mental health. In part one, they explore the roots of anxiety, how it manifests in different ways, and how to approach healing beyond just managing symptoms. Dr. Cain shares her expertise on the nine types of anxiety and explains why anxiety isn't simply a chemical imbalance. Andrea openly reflects on her personal experiences with anxiety, offering a relatable take on the challenge...
In this episode, Andrea dives deep into one of the most crucial components of building muscle and overall health—protein, and its relationship with amino acids. Joined by special guest Angelo Keely, the co-founder and CEO of Kion, Andrea explores why protein is key not only for muscle growth but also for metabolism, fat loss, and longevity. Angelo shares insights on the science behind protein and amino acids, how they work in the body, and why they are vital for maintaining muscle, especially...
In this episode, Andrea dives into how to keep your immune system strong during the fall and winter months when sickness tends to strike. She shares simple habits and effective supplements to help boost immunity, drawing from research to back her recommendations. From vitamin D3 and K2 to elderberry and zinc, Andrea explains how these supplements work to prevent illness and support overall health. With practical tips for staying healthy and energized, this episode is a must-listen for anyone ...
Andrea reflects on a recent podcast mishap, using it as a springboard to discuss how mistakes and setbacks are a normal part of life, especially when it comes to fitness and nutrition goals. She shares three practical tips on how to manage these moments with grace, from avoiding negative self-talk to learning to laugh at yourself. Andrea reminds listeners that perfection isn’t the goal and that everyone makes mistakes, but it’s how we handle them that truly matters.Make it Simple is sponsored...
In this episode, Andrea sits down with Dr. Thais Gibson, a counselor, bestselling author, and co-founder of the Personal Development School, to dive into the topic of self-sabotage. With nearly a decade of experience and expertise in subconscious reprogramming, Thais breaks down why we often find ourselves stuck in patterns that prevent growth, despite our best intentions. Together, they explore practical steps to rewire limiting beliefs and offer tools to overcome self-sabotaging behaviors. ...
Andrea is resharing one of her most-listened to episodes with guest Dr. Ashurina Ream, a licensed clinical psychologist, who is the owner of "Psyched Mommy", which offers online mental health resources for mothers. Dr. Ream and Andrea sit down for a conversation about the reality of the struggles of motherhood and navigating guilt, shame, burn out, identity crisis, depression, and much more. Andrea & Ashurina discuss openly how you are not alone in your experiences. This is an...
In this episode, Andrea sits down with Brittany Carpenter, a functional medicine dietitian and gut health expert, to explore the importance of gut health and its connection to overall well-being. Brittany shares her unique approach to gut health, focusing on what to add to your diet rather than what to eliminate. They discuss the impact of stress on digestion, the importance of variety in the diet, and practical tips for improving gut health without overwhelming restrictions. Brittany's insig...
In this episode of the MakeFitSimple podcast, Andrea welcomes back Dr. Caroline Packard, a women's pelvic floor physical therapist with a deep passion for helping women overcome pelvic floor dysfunction. They dive into the complexities of rib flare and ab gripping, exploring how these issues affect breathing, pelvic floor health, and overall movement. Caroline, who also contributed extensively to the MakeFitSimple app, shares practical tips on identifying and addressing these common issues, o...
Make It Simple is celebrating the 200th episode!! On this milestone Andrea dives into her number one tip for staying consistent with an exercise routine: finding joy in movement. Today she encourages listeners to discover their "soulmate workout"—the exercise that genuinely makes them happy—and then blend it with what their body needs to achieve fitness goals. Andrea shares practical advice on creating a sustainable, enjoyable workout routine that prioritizes happiness and consistency. Happy ...
In this episode, Andrea tackles a common concern many have after starting a strength training routine: feeling bigger or puffier after lifting weights. She breaks down the science behind this sensation, explaining how factors like water retention, increased blood flow, and muscle inflammation contribute to these feelings. Andrea will reassure you that this puffiness is a temporary and normal part of the muscle-building process and encourages them to stay consistent with their workouts for lon...
In this episode, Andrea tackles the common struggle of feeling overwhelmed by lofty goals and the pressure to achieve perfection. She emphasizes that you can still achieve meaningful results by doing less, as long as you maintain consistency over time. Drawing from her own experiences and those of her clients, Andrea breaks down the importance of letting go of the all-or-nothing mentality and embracing the power of small, consistent actions. She provides practical examples and mindset shifts ...
Andrea is discussing all things electrolytes! From muscle contractions to hydration and brain function, and why in the heck you need them! She covers it all. With practical tips on how to incorporate electrolytes through foods like watermelon and spinach, and handy supplements for those on-the-go moments, Andrea ensures you are well-equipped to stay balanced and healthy. Plus, she shares her favorite flavors from Just Ingredients' electrolyte range, making it easy to boost your intake. Stay h...
Andrea dives into an enlightening conversation with Betsy Johnson from Mama Made Strong, a seasoned physical therapist with 20 years of experience and a mom of triplets. Betsy shares her journey from traditional orthopedic clinics to specializing in the often overlooked connection between orthopedic issues and the pelvic floor. She sheds light on the surprising ways our feet, hips, and posture intertwine, explaining why some common core and hip exercises may not be working for you. Andrea and...
Andrea dives into the heartwarming and challenging topic of fitting in workouts with small kids at home. As a mom who’s been there, Andrea shares her personal journey and top eight tips for making a workout routine work amidst the chaos. From setting tiny, achievable goals to getting creative with time and making workouts fun for the little ones, Andrea’s advice is practical and encouraging. Plus, she reminds us all to embrace the fleeting moments of motherhood, no matter how hectic they seem...
Andrea enthusiastically shares a simple yet powerful tip to boost your health and improve your sleep: morning sunlight! She breaks down the science behind why getting sunlight within the first hour of waking up can set your circadian rhythm, boost your mood, and increase productivity. Andrea's practical advice makes it easy to incorporate this habit into your daily routine, whether it's while enjoying your morning coffee, meditating, or taking a walk. Tune in to discover how just 15 minutes o...
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I loved this episode!!! I feel like hypo is always talked about and not hyper as much. I don't have all the symptoms, but I think I may have hyper or possibly a mix. I want to make sure I'm healing properly, and I'm hoping to see a PT about it. You are always so inviting and so honest with the information you give. You really give so much of your knowledge and back up the information that is shared. Thank you for all you share, I've been following you forever and listening to you since you first started your podcast. Thank you for just deciding to start in a closet to share your wisdom instead of waiting for a "perfect" place.
It was good for me .thank you
It was good for me .thank you
Great episode! Another fun way to get kids or adults to eat more fruits is to make a smoothie- make it thicker and add some ice. Dump in a bowl and it has the texture of homemade ice cream.
Is there a Facebook Group for Podcast listeners?
Didn't realize that I followed both of you but she was the gal who came to mind during 95% of this pod cast! I love both of your raw and real stories. don't have kids yet but I feel like I would be more prepared or at least aware after following you both
you are great.thank you so much
Hi Andrea! You said that you'd put a link or a list of whole foods that we should focus on eating. I'm not seeing it. I'm excited to focus on the good things I should eat! Do I have to be on a specific platform to see that link/list? Thank you for your help!
love your thoughtful ideas and humor!
Loved loved loved this episode!!! Thank you for all the good info! Creatine wasn’t mentioned in detail…. But one that I am on the fence on whether I should take. Would love to hear your thoughts?? I am working on building muscle! Thanks so much!