Make It Simple

Andrea is addressing a commonly asked questions about protein intake, addressing concerns about the optimal amount of protein per meal and its effects on kidney health. She unpacks the science behind protein absorption and usage, the limit to how much protein one can consume at a single meal, and the body's capacity to utilize protein beyond just muscle synthesis. Andrea aims to demystify protein myths and encourages listeners to consider their total daily protein intake rather than fixating on individual meals.Make it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea dives into the nuances of clean eating versus balanced eating, explaining how each approach impacts fitness goals like fat loss, muscle maintenance, or muscle growth. Andrea offers insight into why a sole focus on clean eating—emphasizing whole foods—may not always align with individuals’ nutritional needs for achieving specific health outcomes. GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitMake it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea is giving you a very special tip to significantly enhance full-body strength and efficiency in workouts and daily activities. She shares a personal anecdote to illustrate how correct breathing techniques can be a game-changer in building strength, particularly through engaging the deep core. Andrea offers insights into how these methods can lead to improved performance in exercises and better posture in everyday tasks, and assures you that incorporating these tips can lead to noticeable improvements in their fitness journey, irrespective of your goals.Make it Simple is sponsored by GoordVisit  goodr.com/SIMPLE  for free shipping on your next pair of sunglassesGET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea is addressing the complex relationship you might have with food, identifying common red flags that might indicate a less-than-healthy perspective, may not even be aware of. With a compassionate and informative approach, she discusses how labeling foods as 'good' or 'bad,' obsessive food thoughts, and the cycle of restriction followed by overindulgence can negatively impact one's mental and physical health. Andrea shares her personal journey towards food freedom, illustrating how small, consistent changes can lead to significant improvements in self-esteem and overall well-being. Encouraging listeners to reevaluate their dietary habits, Andrea's message is one of hope and empowerment, advocating for a lifestyle where health and enjoyment of food coexist harmoniously.Make it Simple is sponsored by Athletic GreensVisit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea tackles the timely topic of eating healthily on a budget amidst rising inflation and financial pressures. She shares a comprehensive array of simple, practical tips inspired by a conversation with a client facing financial difficulties. Through personal anecdotes and research-backed advice, Andrea will empower you to navigate the challenges of eating well on a budget, encouraging small, manageable changes for lasting impact.Make it Simple is sponsored by Athletic GreensVisit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea delves into the contentious topic of the scale and its impact on emotional and physical health. She discusses the scale's potential negative effects and then explores strategies for managing weight fluctuations without letting the scale dictate one's self-worth. Andrea's holistic approach encourages listeners to focus on overall health rather than numbers on a scale, offering practical tips for a balanced lifestyle and mental well-being.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Today Andrea dives into the universal experience of facing setbacks and how to navigate when plans fall through, both in significant life events and everyday hiccups. Andrea shares a personal story and introduces a fail-proof three-step focus to regain direction and positivity in any situation. . With actionable advice and examples from her life and those of her clients, Andrea's discussion is aimed at inspiring listeners to overcome obstacles with resilience.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

In this empowering episode Andrea delves into the remarkable journey of Ren Shelley, a DFH coach and elite personal trainer, who shares her inspiring story of overcoming childhood struggles with weight to achieve a monumental 100-pound weight loss. This episode is not just about weight loss; it's about Ren’s transformative journey towards self-love, understanding nutrition beyond diet myths, and embracing the power of consistency and resilience. Through her story, listeners will discover the importance of setting realistic goals, the pitfalls of extreme dieting, and the power of small, sustainable changes. Join Andrea and Ren for an episode filled with practical tips, heartfelt advice, and the motivation to embark on your own journey of self-discovery and wellnessFollow Ren Shelley@ren_fit_shelleyGET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea continues her enlightening series on hormones, focusing on the critical yet often misunderstood role of testosterone in both men and women. Diving deep into the nuances of testosterone, including the implications of both high and low levels, Andrea  explores how testosterone affects various aspects of health such as libido, muscle mass, bone density, and mood. With a keen emphasis on natural remedies, Andrea shares valuable tips on how to manage testosterone levels through diet, exercise, sleep, and mindful medication management.  Studies Referenced:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7098532/#:~:text=Testosterone%20can%20be%20important%20in,%2C%20sexual%20function%2C%20and%20energy.https://www.nature.com/articles/s41598-022-21008-7https://my.clevelandclinic.org/health/diseases/24897-low-testosterone-in-womenMagnesiumhttps://bioptimizers.com/shop/products/magnesium-breakthroughMake it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Today Andrea demystifies the often confusing distinction between aerobic and anaerobic exercises. Building on the curiosity sparked by a previous episode, she dives deep into explaining the core differences, benefits, and examples of each exercise type, ensuring listeners understand how to identify which zone they're in during their workouts. The episode doesn't just stop at exercise; it also incorporates the crucial role of protein in muscle recovery, highlighting the quality and variety offered by Just Ingredients. Andrea highlights the importance of incorporating both exercise styles into a workout regimen, dispelling myths and encouraging a balanced perspective on fitness. Through a detailed discussion on heart rate zones and practical tips for maximizing workout effectiveness, listeners are equipped with knowledge to enhance their fitness journey, all while being reassured of their progress and encouraged to embrace the beauty in every form of exercise.HOW TO FIND MAX HEART RATE:1.HRmax = 220 – age (which is reported to be simpler to use)2.HRmax = 206.9 – (0.67 x age) (reported to be more accurate)EXMAPLE OF CHART:https://greatist.com/fitness/heart-rate-zones#_noHeaderPrefixedContentMake is Simple is sponsored by JUST INGREDIENTS  for 10% off use code ANDREADFHGET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

In today's thirst quenching episode,  Andrea  emphasizes the critical role of hydration in enhancing flexibility, mobility, reducing joint pain, and supporting fat loss and muscle strength. She is throwing down research-backed insights, and  highlights the extensive benefits of increasing water intake.  Andrea shares tips for easily incorporating more water into daily life, motivating listeners to prioritize hydration for improved health and wellness. Get ready to soak it all in!GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

This episode serves as a comprehensive guide for anyone looking to enhance their fitness journey through informed choices, debunking common myths, and embracing a love for the process rather than fixating solely on aesthetic outcomes. With a focus on demystifying the jargon and simplifying the approach to fitness, Andrea addresses common misconceptions around building muscle and adjusting body composition through diet and exercise. She emphasizes the importance of understanding what truly contributes to the toned appearance many seek and challenges the myths surrounding workout routines and their supposed outcomes. Throughout the episode, Andrea provides insights into how a balanced approach to nutrition, exercise, and lifestyle can lead to improved health and fitness, without succumbing to the pitfalls of trendy, misleading fitness marketing.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea delves into the common and often misunderstood sensation experienced during exercise: the muscle burn. She provides a detailed explanation of what this burning sensation actually signifies and dispels some prevalent myths surrounding it. The episode focuses on the scientific aspects of muscle burn, its benefits, and clarifies what it does not indicate in terms of fitness progress. Listeners can expect a balanced combination of scientific information and practical advice, tailored especially for fitness enthusiasts and those curious about the workings of their bodies during exercise.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitIn this episode, you'll be able to:Understand the scientific explanation behind the burning sensation in muscles during exercise.Learn about the benefits of experiencing muscle burn and its role in enhancing fitness.Recognize common misconceptions related to muscle burn, including its association with fat loss and muscle growth.Discover practical tips on how to achieve effective workouts, balancing between muscle endurance and strength.Make it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

In this touching and inspiring episode Andrea invites Katrina Devereaux, to share her unique journey through health, fitness, and the challenges of raising a child with special needs. Katrina’s story is a testament to the power of adaptability, perseverance, and finding unique solutions to life's challenges. Andrea and Katrina delve into the importance of overcoming personal limitations, the significance of choices over abilities, and a reminder that fitness and health are not one-size-fits-all. GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitIn this episode, you'll be able to:Understand how personal challenges and limitations can be transformed into sources of strength and inspiration.Learn about the unique challenges of raising a child with special needs and how to adapt fitness routines to accommodate them.Gain insights into the benefits of exercise and movement for individuals with special needs, including mental and physical health improvements.Discover the power of making choices that are right for your personal situation, rather than conforming to societal norms or expectations.Feel inspired by Katrina's journey of becoming a Zumba instructor for children with special needs, highlighting the importance of accessibility and inclusion in fitness.Key Topics and Timestamps:[00:00:00] Introduction to the episode and guest, Katrina.[00:05:00] Katrina shares her experiences with her daughter with special needs.[00:06:00] The impact of her daughters condition on Katrina's fitness journey.[00:09:00] Katrina's approach to overcoming fitness limitations.[00:10:00] Incorporating her daughter into fitness routines and adapting to gym limitations.[00:19:00] The importance of sensory diet and proprioceptive input in exercise.[00:22:00] Addressing developmental milestones through exercise.[00:26:00] Finding alternative ways to exercise and bond as a family.[00:28:00] The concept of making choices that suit individual life situations.[00:30:00] Conclusion: Finding ‘bridges’ in life and the power of choices.Use code AndreaDFH for 10% of Just IngredientsAndrea's favorite Dry Shampoo click HEREhttps://justingredients.us/collections/allGET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea welcomes Doctor of Physical Therapy and Pregnancy Postpartum Trainer, Dr. Lashonda Jones, to discuss the key solution to help you achieve a stronger core, leading to better overall health and vitality. Together they discuss unlikely foes and encourage you to reclaim your core strength with uncommon strategies and shares her goal of helping moms achieve better overall well-being despite the compelling central conflict of postpartum struggles.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow Lashonda@ptrainershondahttps://linktr.ee/ptrainershondahttps://www.instagram.com/reel/C2u1MwXgJec/?igsh=OGNycTVwZjZseGxvThe key moments in this episode are:00:00:00 - Uncommon Culprits Causing Core Problems 00:01:33 - Importance of Sleep Quality  00:07:24 - Variations of Diastasis Recti 00:12:29 - Uncommon Factors for Core Health 00:12:36 - Importance of Total Body Strengthening for Diastasis Recti Healing 00:14:07 - Impact of Sleep and Nursing on Diastasis Recti Healing 00:16:52 - Importance of Proper Posture and Form 00:18:03 - Signs and Effects of Upper Ab Gripping 00:20:25 - Impact of Waist Trainers and Leggings on Diastasis Recti Healing 00:26:37 - Nutrition and Diastasis Healing 00:28:56 - Uncommon Strategies for Healing Diastasis Recti 00:38:27 - Seeking Individualized Help for Postpartum Healing 00:39:23 - Where to Find Support and Resources 00:40:12 - C-Section Recovery and Education 00:40:53 - The Holistic Approach to Postpartum Healing Make it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Welcome back to the hormone series! In this episode Andrea is focusing on understanding  high cortisol levels. Cortisol, commonly known as the stress hormone, plays a crucial role in various bodily functions beyond just the stress response. Andrea explains the production and regulation of cortisol through the HPA axis and its impact on sleep, blood sugar regulation, inflammation, digestion, and more. Andrea encourages listeners to take control of their cortisol levels by adopting these natural strategies and emphasizes the importance of consulting a healthcare professional for personalized guidance.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksIn this episode, you'll be able to:Gain insights into the multifaceted role of cortisol in the body.Understand the natural rhythm of cortisol production and its impact on waking up and sleeping.Explore how cortisol affects blood sugar regulation and its role in inflammation.Learn about the connection between cortisol, digestion, and metabolism.Discover the significance of cortisol in dealing with resistance from physical or mental stressors.Recognize the symptoms of high cortisol levels, such as rapid weight gain, muscle weakness, high blood pressure, and more.Receive practical tips on naturally balancing cortisol levels through lifestyle adjustments, including sleep improvement, dietary changes, and stress management.Key Moments:Introduction to Cortisol and its Functions (00:04:00)Cortisol's Role in Sleep-Wake Cycle (00:05:00)Cortisol and Blood Sugar Regulation (00:07:00)Cortisol's Anti-inflammatory Role (00:08:00)Cortisol's Impact on Digestion and Metabolism (00:10:00)Symptoms of High Cortisol (00:11:00)Natural Ways to Balance Cortisol (00:12:00)Importance of quality sleepDietary considerations, including glycemic index and anti-inflammatory foodsManaging caffeine intakeBalancing exercise routinesSupplements and Deficiencies (00:27:00)Magnesium, Zinc, Sodium, PotassiumAdaptogenic herbs: Holy Basil, Ginseng, Ashwagandha, Lion's Mane, Rhodiola Rosea, PanaxCBD oil for calming effectsGET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

In this episode, Andrea dives into the common pitfalls people encounter when setting New Year's resolutions. Reflecting on the unique energy that the new year brings, she discusses the importance of goals and the two significant mistakes that hinder success.  Andrea will guide you on the importance of balancing structure and flexibility in achieving New Year's resolutions and life goals. Stay inspired and adaptable on your journey to success!GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitIn This Episode, You'll Be Able To:Understand the significance of setting realistic and maintainable goals.Learn the importance of having a structured plan to achieve your objectives.Explore the need for flexibility and adaptability in your journey toward success.Gain insights into creating a solid, flexible plan for various life goals, whether related to fitness, nutrition, relationships, or finances.Key Moments in the episode: [00:00:00] Introduction and reflection on the unique energy of the new year.[00:03:00] Sponsor message: AG1 - A simple way to address health needs.[00:04:00] Update on the upcoming app release and founding members' discount.[00:05:00] Introduction to the main topic: Two mistakes in New Year's resolutions.[00:06:00] Mistake #1 in common setbacks [00:07:00] Mistake #2 that keeps you from really achieving your goals[00:10:00] Importance of combining solid structure with flexibility.[00:12:00] Examples of setting realistic goals and tiny steps toward them.[00:16:00] The significance of adjusting and adapting in the journey.[00:18:00] The impact of an all-or-nothing mindset and the need for grace.[00:21:00] Applying flexibility to different goals: working out, saving money, and eating healthier.[00:23:00] Wrapping up the episode with encouragement and motivation.Make it Simple is sponsored by Athletic GreensVisit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Andrea is digging in to the often-confusing information presented on food packaging. She emphasizes the importance of not fearing food but instead becoming knowledgeable about it. The episode covers the basics of nutrition labels, decoding confusing front-of-package wording, and understanding the individualized nature of nutritional needs based on factors like goals, activity level, and personal health markers. Andrea encourages listeners to approach food choices with knowledge, empowering them to make informed decisions that contribute to a positive and balanced relationship with food. GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitIn this episode, you'll be able to:Gain insight into the basic elements of a nutrition label and understand how to interpret the information.Uncover the hidden truths behind front-of-package advertising and learn to critically assess what's being promoted.Consider individual factors such as goals, activity level, and health markers to make informed choices about food consumption.Discover the impact of protein, fats, and carbs on overall health and well-being.Develop the ability to compare and contrast food labels to make choices that align with personal nutritional goals.Gain practical tips on deciphering ingredient lists, recognizing misleading packaging, and avoiding common pitfalls.Key Topics:Introduction to the episode's theme and the importance of not fearing food [00:04:00].Understanding the individualized nature of nutrition needs based on goals and personal factors [00:05:00].Exploring the components of food—proteins, fats, and carbs—and the misconceptions around them [00:07:00].Practical tips for reading and understanding nutrition labels in a grocery store [00:08:00].Decoding the impact of wording like "low fat," "low sugar," and "low carb" on food packaging [00:11:00].Unveiling the trade-offs in reduced fat, low sugar, and low carb products [00:13:00].Recognizing the pitfalls of overindulging in alternative food items and the importance of moderation [00:20:00].Emphasizing the simplicity and nutritional benefits of whole foods without labels [00:23:00].Breaking down the significance of calories, proteins, fats, and carbs in understanding nutritional content [00:27:00].GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

Muscle activation is crucial for enhancing strength, muscle growth, and overall functional gains. Today Andrea focuses particularly on the challenge many face when activating the glutes during exercises like squats. Through practical tips and insights, she guides listeners in improving their mind-body connection to ensure effective muscle activation, emphasizing the importance of patience in this transformative process. Tune in to discover how mastering muscle activation can lead to transformative changes in strength and physique.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitIn this episode, you'll be able to:Understand the significance of muscle activation for strength, muscle definition, and functionality.Learn practical tips for improving glute activation during exercises.Explore the mind-body connection and its role in effective muscle activation.Discover the impact of injuries on muscle activation and how to address them.Implement techniques such as bilateral work and slow weight progression for optimal results.Gain insights into the role of massage, touch, and joint mobility in muscle activation.Receive guidance on checking and correcting form for better muscle engagement.Key Topics:Introduction to Muscle Activation: [00:00:00]Importance of Mind-Body Connection: [00:03:00]Ways to Focus on Muscle Activation: [00:05:00]Tips for Bilateral Work: [00:07:00]The Role of Injury Awareness: [00:11:00]Slowly Loading the Muscle: [00:13:00]Gentle Massage and Touch Techniques: [00:15:00]Unjamming Joints for Better Activation: [00:18:00]Form Check: [00:22:00]The Power of Patience: [00:25:00]GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions

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 course they've got discount codes! And speaking of gifts... gift yourself with Andrea's new fitness app and get on the waitlist TODAY! https://www.deliciouslyfitnhealthy.com/app-waitGift Links and Discount CodesBands: 10% off code: Simple   https://www.deliciouslyfitnhealthy.com/bands Flux Shoes: 10% off code: DFH10 https://fluxfootwear.com/products/flux-adapt?variant=42473209069801 Leg weights: 20% off https://eltorotraining.com/ (https://eltorotraining.com/Wrist wraps in workout gear plus more of my favorite fitness gear:https://www.amazon.com/shop/dfh.training.pics Jayflex: Hyberbell up to 40% off site wide right now:https://www.jayflexfitness.com/pages/hyperbell-bar Garmin watch suggestions: Garmin Fenix 7 Pro SolarGarmin Instinct 2Paul’s favorite fitness clothing : Ten thousand Gear Clothing:https://www.tenthousand.cc/ (https://www.tenthousand.cc/Melin hats: https://melin.comTOLOCO Massage Gun:https://a.co/d/5iuNZRuMake it Simple is sponsored by Athletic GreensVisit drinkag1.com/simple to get a FREE Free One Year Supply of Vitamin D3+K2, 5 Travel Packs with your first purchase.GET ON THE WAITLIST FOR ANDREA'S NEW APPhttps://www.deliciouslyfitnhealthy.com/app-waitFollow the Make it Simple Podcast@make.it.simple.podcast Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions