173 episodes

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

Make It Simple Andrea Allen

    • Health & Fitness
    • 4.9 • 1.4K Ratings

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

    Aerobic Exercise Vs Anaerobic exercise

    Aerobic Exercise Vs Anaerobic exercise

    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#_noHeaderPrefixedContent


    Make is Simple is sponsored by
    JUST INGREDIENTS  for 10% off use code ANDREADFH
    GET ON THE WAITLIST FOR ANDREA'S NEW APP
    https://www.deliciouslyfitnhealthy.com/app-wait

    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 Productions

    • 20 min
    One Surprising Tip to Improve Mobility, Joint Pain, and Even Fat Loss

    One Surprising Tip to Improve Mobility, Joint Pain, and Even Fat Loss

    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 APP
    https://www.deliciouslyfitnhealthy.com/app-wait

    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 Productions

    • 19 min
    What Does Toned, Bulking, and Tightening Mean?

    What Does Toned, Bulking, and Tightening Mean?

    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 APP
    https://www.deliciouslyfitnhealthy.com/app-wait

    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 Productions

    • 24 min
    Do You Need to Feel “The Burn” to Make a Workout Effective

    Do You Need to Feel “The Burn” to Make a Workout Effective

    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 APP
    https://www.deliciouslyfitnhealthy.com/app-wait



    In 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 Earth
    Visit www.cozyearth.com to get 40% off using code SIMPLE40



    GET ON THE WAITLIST FOR ANDREA'S NEW APP
    https://www.deliciouslyfitnhealthy.com/app-wait

    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 Productions

    • 19 min
    Your Choices Matter More Than Your Abilities with Katrina Devereaux

    Your Choices Matter More Than Your Abilities with Katrina Devereaux

    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 APP
    https://www.deliciouslyfitnhealthy.com/app-wait



    In 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 Ingredients
    Andrea's favorite Dry Shampoo click HEREhttps://justingredients.us/collections/all


    GET ON THE WAITLIST FOR ANDREA'S NEW APP
    https://www.deliciouslyfitnhealthy.com/app-wait

    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 Productions

    • 31 min
    Uncommon Culprits That Are Causing Core Problems With Dr. Lashonda Jones

    Uncommon Culprits That Are Causing Core Problems With Dr. Lashonda Jones

    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 APP
    https://www.deliciouslyfitnhealthy.com/app-wait


    Follow Lashonda
    @ptrainershonda
    https://linktr.ee/ptrainershonda
    https://www.instagram.com/reel/C2u1MwXgJec/?igsh=OGNycTVwZjZseGxv



    The 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 Earth
    Visit www.cozyearth.com to get 40
    GET ON THE WAITLIST FOR ANDREA'S NEW APP
    https://www.deliciouslyfitnhealthy.com/app-wait

    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 Productions

    • 42 min

Customer Reviews

4.9 out of 5
1.4K Ratings

1.4K Ratings

Czanghi18 ,

The best podcast ever!!

I feel ashamed that I am just now writing a review for this podcast after years of listening to it. I look forward to each podcast Andrea makes and have learned so much from her. Every time I listen, I truly feel like I am talking with a friend. During some podcasts I laugh and some, I have cried, but no matter what the topic is about I feel so good and refreshed after listening. She makes you feel like you are seen and every time she says “ you are doing better than you think you are” it touches deep in my soul. As a fellow mom of two girls I look up to Andrea and I’m so thankful for the work that she does. 💕

dobmel06 ,

Love the content!

I found Andrea on IG (@dobmel06). I LOVE LOVE LOVE her content!! I’ve learned so much from this podcast and her videos. I work in bariatric surgery and medical weight loss, so I love learning about health and exercise tips that I can share with patients. I also love learning for my own interests in health and wellness! Thank you for what you do, Andrea! <3

ALQ5 ,

Love this podcast

I have loved Andrea’s workouts on Instagram and found her podcast. She offers such sound, helpful, reliable tips and insight. I love the content and I enjoy her presentation. She’s awesome and knows her stuff. I love using her stuff and sharing with others.
@amber.quayle

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