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Make It Simple

Author: Andrea Allen

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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.
35 Episodes
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Andrea breaks down the different reasons why bloating may occur. If we are trying to make changes in our health journey by gaining muscle and losing fat often times bloating can be caused by food sensitivities. Andrea explains which foods are common culprits and ways to  investigate what might be causing bloating for you. Viome Test click HERE and use code ANDREA for $10 offVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
Anxiety and Depression

Anxiety and Depression

2021-06-1627:01

Andrea vulnerably shares personal stories about anxiety and depression and discusses how exercise can decrease symptoms of depression and anxiety in your brain and emotions. Whether you are struggling with clinical depression or situational, Andrea explains the options that are available to you. If you or someone you know are suffering from clinical depression there are resources out there to help. (See link below) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/This episode is sponsored by Better Helpwww.betterhelp.com Visit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
How many times do we tell ourselves that we will start on our goals or dreams when we feel we’re “ready”?  By telling ourselves we’re not ready we are actually holding ourselves back from taking the leap into action. Andrea shares her personal journey of starting her business and offers tips on starting small, and provides motivation on how let go of perfection and get going. Push Journal https://www.pushjournal.com/?rfsn=5662514.8751c8&utm_source=refersion&utm_medium=affiliate&utm_campaign=5662514.8751c8 CODE : ANDREA10  Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
When it comes to nutrition and fitness it’s important to have balance. Too much of anything can become negative. Andrea breaks down some examples of how too much of something in nutrition and fitness can actually keep you from reaching your goals.  Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
Going on vacation doesn’t mean you have to take a vacation from your health and fitness goals.  Andrea shares tips on how to keep up with your goals no matter where you are traveling to. She shares body weight work outs, specific helpful snack ideas to pack, and ways to balance meals so you can maintain while being away.  Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
After having a baby it’s common to want to jump back into the workouts you did before you were pregnant. Andrea shares what exercises to avoid when exercising again after pregnancy. She also shares the important of knowing what your core is capable of and how to build your core and pelvic floor before going into your normal workouts. Andrea gives workout ideas, nutritional tips and shares her personal story navigating postpartum challenges.  Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
Whether you are intuitively eating with macro awareness or looking to lose weight by tracking macros, understanding the do’s and don’ts of macro tracking can be helpful. Andrea breaks down some things to avoid when tracking macros as well as some tips that will make it easier and more effective. Follow Andrea on Instagram HEREVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
What causes low energy and how can we improve it? Andrea provides some insights on what could be causing fatigue during the day as well as providing seven tips on how to be aware of it and improve it.  Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com
Andrea breaks down two common postures that often cause lower back pain. She explains different muscle groups and how our postures in every day life can create these issues. Andrea offers exercises and stretches that can help relieve this pain and also correct the posture to avoid back pain in the future.  Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com
The desire to fit in doesn't always leave us in adulthood. Sometimes we need some motivation and inspiration to help us feel more comfortable in our own skin and love who we are. Andrea shares some thoughts on how to recognize these feelings in ourselves and surround ourselves with people and content that builds us up.  Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com
Overeating is something that happens to all of us. It can make us feel guilty or lead us to spiral in other ways. Andrea gives three tips to identify the root of consistent overeating, as well four simple tips to help turn it around.  Use my code MAKEITSIMPLE for 10% off  www.thehydrojug.com  Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com
Often times we think we have to make our lives more complex to get better results in your fitness journey but that’s not always the case. Andrea gives four simple tips to help you increase your  progress through your workouts.  Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com
Having an adequate amount of protein in your diet in important whether your goal is to lose fat or build muscle. There are many myths that protein will make you big and bulky. In this episode we discuss the difference between weight loss and fat loss, break down the myths about protein, and explain why protein is important in your fitness journey.    Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com
Have you ever wondered what the difference is between tracking calories or macros? It can be confusing to understand how they work and how to fit it into your everyday life. Andrea makes it simple by breaking down calories and macros, the difference between them, and which may be a better fit for you.   Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com
Often times we see a photo in a magazine or on Instagram of someone who did a fitness competition and start to compare ourselves or assume that person always looks that way. Today I interview one of my Deliciously Fit'n Healthy Coaches, DJ Henninger, on her experience in the bikini competition world. We draw back the curtain to see behind the scenes, and explore the often untold story of what exactly goes into a competition. Including the good, the bad and the ugly of what it took to get to that photo you're looking at.    Follow Andrea on Instagram HERE! Check her out online at www.deliciouslyfitnhealthy.com
Everyone has a different body type, and depending on what your is, you might be going about weight loss wrong. Every body type has different needs to lose fat, gain muscle and stay fit. Today, Andrea talks about the different body types and how this effects your health journey. She dives through the in's and out's of these different body types, including prime examples of each, while giving great advice on how to work with your body type to achieve your health goals.  Find your Body Type HERE Review and Rate if you've received value from today's episode.  Follow Andrea on Instagram HERE Or on the web at https://www.deliciouslyfitnhealthy.com
Teaching your children about nutrition is difficult. Showing them is much easier. In today's episode Andrea talks about the best ways to teach your children about nutrition in infancy, toddler and young kids, into older childhood. Teaching nutrition isn't just about what's on the plate however, it is also our thoughts and words we use surrounding the food we eat. You can't teach a child to be balanced if you aren't balanced yourself.    Follow Andrea on Instagram here. See Andrea online at www.deliciouslyfitnhealthy.com
Cellulite is a hot topic in fitness. But there's a secret . . . . THERE IS NO SECRET! There is no secret cream, or magic serum to dissolve cellulite. Today, Andrea talks about the ugly truths about cellulite, including the hormonal and physical reasons more women deal with cellulite then men. She includes some ways to help reduce the appearance of cellulite and generally have healthy skin and muscles.  Follow Andrea on Instagram Or here at her website www.deliciouslyfitnhealthy.com
Fear of failure is something we all encounter in our lives. How we handle this fear can help push us to do more, or cripple us into stagnation. In today's episode, Andrea talks about the way she experienced this fear of failure in her early career and what she did to overcome it. In her words "You can do this!"  Tim Ferris Ted talk HERE Follow Andrea on Instagram HERE Check out Hydro Jug HERE Remember to us Make It Simple at check out!
Today's episode is about hope. Hope that your body can heal, hope that you aren't stuck, and hope that you are not alone. In today's episode Andrea shares her very personal story of recovery from diastasis recti after having her twins, and her journey back to confidence and health. This is not one to miss! Every core you see on my Instagram focuses on healing and improving Diastasis   How to check for Diastasis recti: https://www.instagram.com/tv/B3ph2Dcjjjw/?hl=en   Free Heal your core Pelvic Floor/Transverse ab video series: https://go.deliciouslyfitnhealthy.com/tva-breathing   Diastasis Recti Guide : https://go.deliciouslyfitnhealthy.com/drcourse   Can't find your pelvic floor watch these videos: https://www.instagram.com/p/CKkgXaZDEdx/   https://www.instagram.com/tv/B5--ZpWjjnm/?hl=en   other helpful videos on diastasis: https://www.instagram.com/tv/B_p4jS8DLnq/?hl=en https://www.instagram.com/tv/B40YvITjMNl/?hl=en https://www.instagram.com/p/CHZHNPyDZt0/   Diastasis Recti Guide :
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