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Make It Simple
Andrea Allen
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
- 19 minutes 29 seconds217. Quick Tips for Preventing and Reducing Bloating
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 the busy holiday season.
Resources:
Abdominal Massage https://www.med.umich.edu/1libr/MBCP/AbdominalSelfmassage.pdf
Just Ingredients
https://justingredients.us/collections/supplements
Use code andreaDFH to get 10% off codeMake it Simple is sponsored by Goodr Sunglasses
Use code SIMPLE at check out for FREE SHIPPING
http://goodr.com/MAKEITSIMPLEDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions18 December 2024, 10:00 am - 29 minutes 50 seconds216. My Best Tip for Helping Improve Perimenopause
Andrea 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, she shares her favorite supportive tools and products to make the process even easier. A must-listen for anyone wanting to feel strong and prepared for every stage of life!
Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions11 December 2024, 10:00 am - 28 minutes 22 seconds215. Overlooked Signs and Symptoms Hindering Your Core Progress
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.
Resources
Rib flare 1
Rib flare 2
Adductor rocks
Butt clenching stretches
HOLIDAY SALE ALERT! Andrea's Diastasis Recti Core Guide is on sale for 30% off.
https://www.deliciouslyfitnhealthy.com/drcourse
Use Code: JOY
Make it Simple is sponsored by Cozy Earth
Visit http://cozyearth.com/makeitsimple to get 40% off using code SIMPLE40Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions4 December 2024, 10:00 am - 35 minutes 48 seconds214. Do I Have to Do Squats to Add Muscle or See Changes in My Legs?
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 ensures listeners that injuries or discomfort don’t mean the end of progress. Check below for videos and examples, and follow her on Instagram for even more guidance!
SALE! Andrea's DFH Long Resistance Bands are on sale for 20% off click HERE and use code HOME
Episode resources:
https://www.instagram.com/reel/C-7vZyRJpeK/?igsh=aTg2dnFiZmljYmp6
https://www.instagram.com/reel/C9hvLC4JDKo/?igsh=OTRkZHEyaXUyZnJs
https://www.instagram.com/p/C7EfwHax3dP/?igsh=MXV2NGhyNHVhZnRzZA==
https://www.instagram.com/p/C3sR2qjLJk-/?igsh=OTVhZGZnN2JlaG1w
https://www.instagram.com/p/C0mD0OaLC-s/?igsh=MWIzbnUxZWJqMW1rMA==
https://www.instagram.com/reel/CqvGV0Og9Dk/?igsh=aTE4bXlrbDZqdWtzDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions27 November 2024, 10:00 am - 35 minutes 15 seconds213. Exercising Hard, But No Results? Here's Are Some Tips
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 only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions19 November 2024, 10:00 am - 35 minutes 4 seconds212. What Consistency Actually Means
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 fleeting motivation. Andrea encourages listeners to let go of an all-or-nothing mentality, focus on growth over perfection, and find joy in the journey of self-improvement, however imperfect.
Make it Simple is sponsored by Goodr Sunglasses
Use code SIMPLE at check out for FREE SHIPPING
http://goodr.com/MAKEITSIMPLEDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions13 November 2024, 10:00 am - 32 minutes 29 seconds211. PSA: Food Shaming Statements and How to Handle Them
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 enjoy the season without guilt. Tune in to learn how to maintain a healthy relationship with food and find confidence in your choices.
Make it Simple is sponsored by Cozy Earth
Visit http://cozyearth.com/makeitsimple to get 40% off using code SIMPLE40Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions6 November 2024, 10:00 am - 38 minutes 10 seconds210. PCOS, Insulin Resistance, Managing Blood Sugars, and More with Sneha Jain
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, that can improve insulin sensitivity. With a warm and empowering tone, Andrea and Sneha remind everyone that while managing these conditions can feel overwhelming, small, consistent efforts can lead to meaningful change.
Follow Sneha @the.vegetarian.dietitian
Make it Simple is sponsored by Good WipesDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions30 October 2024, 9:00 am - 53 minutes 52 seconds209. Part 2: The 9 Types of Anxiety and How to Improve Them with Dr. Nicole Cain
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 listeners to take the anxiety quiz and start implementing changes.
Follow Dr. Cain
Website: https://drnicolecain.com/ IG: @drnicolecain / Youtube: DrNicoleCainNDMA
Take the Anxiety QuizDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions23 October 2024, 7:00 am - 1 hour 1 minute208. Part 1: The 9 Types of Anxiety and How to Improve Them with Dr. Nicole Cain
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 challenges many face. Don't miss this eye-opening discussion about what triggers anxiety, how to better understand it, and the beginning steps towards healing.
Follow Dr. Cain
Website: https://drnicolecain.com/ IG: @drnicolecain / Youtube: DrNicoleCainNDMA
Take the Anxiety QuizDon't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions16 October 2024, 9:00 am - 1 hour 8 minutes207. A Big Factor For Building Muscle and Losing Fat with Angelo Keely
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 as we age. Whether you're aiming to get toned or simply improve overall health, this episode breaks down everything you need to know about how to use protein and aminos effectively.
Follow Angelo Keely
@angelokeely
@kion
Get 20% of Kion products using the link http://getkion.com/simple
Resources:
https://pubmed.ncbi.nlm.nih.gov/15356032/
https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2263409Don't miss Andrea's Fitness App Make Fit Simple App
TRY IT TODAY!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1
Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE
Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics
Training & Coaching
https://www.deliciouslyfitnhealthy.com/links
Visit Andrea's Website
www.deliciouslyfitnhealthy.com
Produced by Light On Creative Productions9 October 2024, 9:00 am - More Episodes? Get the App
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