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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
220 Episodes
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Andrea shares her deeply personal journey of struggling with hormone imbalances, including issues with cortisol, thyroid, and overall energy, in this heartfelt episode. With raw honesty, she opens up about the challenges she faced in 2024, from navigating extreme fatigue and brain fog to learning how to listen to her body and find the right support. Andrea provides hope and encouragement for anyone dealing with similar struggles, offering a glimpse into her ongoing healing process and sharing...
Andrea dives into the world of creatine, breaking down the science, benefits, and misconceptions surrounding this powerhouse supplement. She discusses how creatine supports muscle growth, recovery, and cognitive function, making it valuable for both fitness enthusiasts and those simply aiming to stay strong and energized as they age. Andrea also addresses common myths, such as creatine being "just for men" or causing weight gain, and highlights its potential benefits for women, particularly d...
In this episode, Andrea kicks off the new year by sharing practical and motivating tips to help listeners maintain a consistent workout routine. Building on a previous episode about the true meaning of consistency, she breaks down the importance of realistic goals, having a clear plan, and avoiding comparisons with others. Andrea emphasizes the value of making small, incremental improvements and adjusting when life gets in the way. She also highlights the significance of finding joy in the jo...
In this episode of MakeFitSimple, Andrea kicks off the new year with an eye-opening discussion about ultra-processed foods and their surprising impact on overeating and weight gain. Inspired by a groundbreaking study from the National Institutes of Health, Andrea dives into the science of how these foods influence hunger hormones, appetite, and eating behaviors, even when calories and nutrients are matched with minimally processed foods. With practical tips on grocery shopping, meal prep, and...
Andrea dives into a relatable topic: bloating. She shares quick, simple tips to prevent and reduce bloating, from hydration and gut-friendly foods to surprising strategies like abdominal massage, yoga, and mindful eating habits. Andrea also discusses the impact of gut health, hormones, and core strength on bloating, offering actionable advice for anyone dealing with this common issue. With her signature humor and practical approach, she equips listeners with tools to feel their best during th...
1Andrea dives into the vital role of strength training during perimenopause and beyond, breaking down how building muscle supports metabolic health, hormone regulation, and bone density. She explains why adding muscle is about more than aesthetics—it’s about improving quality of life and easing the transition into menopause. With practical tips, personal stories, and insights from research, Andrea empowers listeners to start or elevate their strength training journey, no matter their age. Plus...
In this episode, Andrea dives deep into the often-overlooked signs of core health issues and how they impact the body, from ab gripping and rib flare to foot alignment and "booty clenching." She explains how these subtle imbalances can lead to back pain, pelvic floor dysfunction, and even difficulty building strength or losing fat. With practical tips, breathing techniques, and mobility exercises, Andrea guides listeners through steps to address these challenges and improve core stability. Re...
Andrea dives into a common fitness concern in this episode: "Do I have to do squats to build muscle or see changes in my legs?" Drawing on her own journey with hip and knee issues, Andrea explores alternative exercises for building strong, toned legs without the need for traditional weighted squats. She provides practical, effective movements for those dealing with pain or mobility limitations and shares insightful tips for improving form and mobility. Packed with encouragement, Andrea ensure...
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...
Andrea 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...
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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!