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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.
40 Episodes
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Supplements Explained

Supplements Explained

2021-07-2835:25

Finding the right supplements can be so overwhelming when there are so many to choose from.  In this episode Andrea gives you supplements 101. Did you know there are multiple types of protein? Andrea breaks down the different types and which one might work better for you. She also shares some of her personal favorites when it comes to supplements and why they're important for your everyday routine. Andrea's recommendations: Whey and vegan protein and egg white protein  20% off with this link:https://mrmnutrition.com/discount/ANDREA20BCAA: code FITNHEALTHY for 15% off https://gognarly.com/shop/?wpam_id=50College peptides:https://amzn.to/2Gdis5cResources: That science chick:https://www.bodybuilding.com/content/ask-the-science-chick-should-i-drink-bcaas-during-workout.htmlCollagen Peptides study:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566884/Difference between a BCAA vs EAA:https://orgain.com/blogs/blogs/eaa-vs-bcaaVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC 
Andrea interviews Dr. Sara Reardon, a Board Certified Women's Health Specialist, pelvic floor physical therapist, and CEO of the Vagina Whisperer. Sara has been helping women all over the world with her online courses and in person sessions with a mission to improve the way women are cared for... and their pelvic floors. Andrea and Sara discuss the pelvic floor, diastasis, prolapse, hernia's, and more topics that typically don't get talked about enough in women's health. Follow Dr. Sara Reardonhttps://www.thevagwhisperer.com/https://www.instagram.com/the.vagina.whisperer/Visit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
When we trip up in our fitness goals, feel stuck, or maybe we've strayed from our wellness routine we can convince ourselves that we have to start again from the beginning.  This is a big NO! Andrea teaches a new and inspiring mindset on how to pick yourself up and to keep going instead of telling yourself that you have to start over. Visit www.thehydrojug.com to get 10% off using code SIMPLE10Visit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
Body image is something that can effect everyone no matter the gender or age. Andrea breaks down the research done on this topic and what to be aware of with young children.  She gives some tips on how to talk to kids and teach positive body image and why improving our own body image is key in this journey.  Andrea speaks openly about this growing issue and what we can do to get on a positive path to loving our bodies. Visit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
Seeing a certain number on the scale can discourage us from keeping with our goals. Often times we are looking at the wrong things to measure our success. Andrea shares some inspiring and motivational tips for when we feel we’ve had a set back or don’t see the number on the scale changing. Every person has a different journey and there are many different ways to achieve success. Visit www.thehydrojug.com to get 10% off using code SIMPLE10 Visit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC
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
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Comments (1)

Whitney Kellough

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!

Jul 30th
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