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Make It Simple

English, Fitness / Keep-fit, 1 season, 185 episodes, 4 days, 4 hours, 12 minutes
About
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.
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Overcoming Different Levels of Anxiety and Learning Coping Skills with Dr. Carolyn Rubenstein

Andrea welcomes Dr. Carolyn Rubenstein to discuss the many nuances of anxiety that can show up in our lives. Dr. Rubenstein, PhD is a licensed psychologist in private practice in Florida specializing in anxiety, burnout, and perfectionism. She particularly enjoys helping anxious overachievers experience greater ease by finding worth in being, not just doing. She created Perfectly Human a new online course for anyone struggling with perfectionism, self-criticism, and procrastination. Her course also provides a strong foundation of skills for those of us looking to build more resilience, presence, and enjoyment into our lives. Andrea and Caryolyn share thoughts that will empower you to achieve a heightened awareness of your anxiety and equip you with the tools to cope with its manifestations.Follow Dr. Caroline@carolynrubensteinphdhttps://perfectlyhumancourse.com/The key moments in this episode are: 00:02:00 - Dr. Caroline Rubenstein's background, 00:07:17 - Recognizing anxiety, 00:11:40 - Levels of anxiety, 00:12:48 - Normalizing anxiety, 00:14:24 - Recognizing Shifting in Anxiety, 00:16:21 - Spiraling Thoughts and Coping Strategies, 00:19:42 - Taking Action and De-escalating Anxiety, 00:24:08 - Collecting Coping Strategies, 00:26:54 - Taking Back Control from Anxiety, 00:28:32 - The impact of anxiety on personal growth, parenting, and success, 00:35:10 - How anxiety affects relationships, 00:38:51 - Supporting someone with anxiety, 00:39:47 - Coping skills for dealing with anxiety, 00:42:28 - Modeling Emotions for Children, 00:45:29 - Allowing Children to Express Emotions, 00:46:48 - Finding Coping Strategies, 00:48:31 - Listening vs. Fixing, 00:50:12 - Taking Control of Anxiety, 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. Follow the Make it Simple [email protected] Have a suggestion for a topic click HEREHave a suggestion for a guest click HEREFollow Andrea on Instagram@[email protected] & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions
9/20/202353 minutes, 33 seconds
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27. What is Causing Low Energy Levels and How to Improve it

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
5/5/202121 minutes, 18 seconds
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26. Are Muscle Imbalances Causing you Back Pain?

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
4/28/202131 minutes, 46 seconds
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25. Is Trying to Fit in Holding You Back?

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
4/21/202113 minutes, 24 seconds
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24. What To Do When You Over Eat or Binge

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
4/14/202124 minutes, 35 seconds
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23. 4 Tips to Boost Your Progress Through Workouts

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
4/7/202115 minutes, 46 seconds
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22. How Protein Affects Fat Loss and Building Muscle

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
3/31/202125 minutes, 48 seconds
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21. Calorie Counting vs Tracking Macros

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
3/24/202127 minutes, 36 seconds
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19. Training for your Body Type

Everyone has a different body type, and depending on what your is, you might be going about weight loss wrong. Every body type has different needs to lose fat, gain muscle and stay fit. Today, Andrea talks about the different body types and how this effects your health journey. She dives through the in's and out's of these different body types, including prime examples of each, while giving great advice on how to work with your body type to achieve your health goals.  Find your Body Type HERE Review and Rate if you've received value from today's episode.  Follow Andrea on Instagram HERE Or on the web at https://www.deliciouslyfitnhealthy.com
3/10/202123 minutes, 18 seconds
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18. Talking Nutrition With Your Kids

Teaching your children about nutrition is difficult. Showing them is much easier. In today's episode Andrea talks about the best ways to teach your children about nutrition in infancy, toddler and young kids, into older childhood. Teaching nutrition isn't just about what's on the plate however, it is also our thoughts and words we use surrounding the food we eat. You can't teach a child to be balanced if you aren't balanced yourself.    Follow Andrea on Instagram here. See Andrea online at www.deliciouslyfitnhealthy.com
3/3/202135 minutes
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17. Cellulite 101: Facts and Myths

Cellulite is a hot topic in fitness. But there's a secret . . . . THERE IS NO SECRET! There is no secret cream, or magic serum to dissolve cellulite. Today, Andrea talks about the ugly truths about cellulite, including the hormonal and physical reasons more women deal with cellulite then men. She includes some ways to help reduce the appearance of cellulite and generally have healthy skin and muscles.  Follow Andrea on Instagram Or here at her website www.deliciouslyfitnhealthy.com
2/24/202126 minutes, 17 seconds
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16. Conquering Your Fear of Failure

Fear of failure is something we all encounter in our lives. How we handle this fear can help push us to do more, or cripple us into stagnation. In today's episode, Andrea talks about the way she experienced this fear of failure in her early career and what she did to overcome it. In her words "You can do this!"  Tim Ferris Ted talk HERE Follow Andrea on Instagram HERE Check out Hydro Jug HERE Remember to us Make It Simple at check out!
2/17/202137 minutes, 36 seconds
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15. Understanding and Fixing the Mom Pooch

Today's episode is about hope. Hope that your body can heal, hope that you aren't stuck, and hope that you are not alone. In today's episode Andrea shares her very personal story of recovery from diastasis recti after having her twins, and her journey back to confidence and health. This is not one to miss! Every core you see on my Instagram focuses on healing and improving Diastasis   How to check for Diastasis recti: https://www.instagram.com/tv/B3ph2Dcjjjw/?hl=en   Free Heal your core Pelvic Floor/Transverse ab video series: https://go.deliciouslyfitnhealthy.com/tva-breathing   Diastasis Recti Guide : https://go.deliciouslyfitnhealthy.com/drcourse   Can't find your pelvic floor watch these videos: https://www.instagram.com/p/CKkgXaZDEdx/   https://www.instagram.com/tv/B5--ZpWjjnm/?hl=en   other helpful videos on diastasis: https://www.instagram.com/tv/B_p4jS8DLnq/?hl=en https://www.instagram.com/tv/B40YvITjMNl/?hl=en https://www.instagram.com/p/CHZHNPyDZt0/   Diastasis Recti Guide :
2/10/202133 minutes, 30 seconds
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14. Let's Talk About the Scale . . .

The scale is the easiest way to measure you weight loss. But it isn't the only thing to measure progress. In fact it can be the most inaccurate way to measure progress. Today, Andrea talks about the many different ways to track progress in your weight loss journey. And the things that contribute to the fluctuations of your weight from day to day.  Follow Andrea on Instagram HERE! Or online at deliciouslyfitnhealthy.com Andrea's Instagram Post here!
2/3/202122 minutes, 12 seconds
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13. Cardio vs Weights For Fat Loss

The age old argument; which is better for weight loss? Cardio or weight lifting? The answer . . . . both. Today Andrea talks about the best ways to utilize cardio and weight lifting in your health journey to maximize your fat loss. As a physical trainer, Andrea explains the differences between types of weight lifting, and how to use cardio to kick start the fat burn.  Follow Andrea on social media @deliciouslyfitnhealth and online at www.deliciouslyfitnhealthy.com  
1/27/202124 minutes, 33 seconds
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12. Assumptions: Your Ally or Enemy

We make assumptions everyday and a lot of times they aren't totally accurate. We create stories about the world around us, people, things, situations, and even ourselves. But are those assumptions helping or hurting us? Are they our ally or our enemy? Today Andrea talks about assumptions and how you can identify where you are assuming things in your own life and how to change those assumptions (if needed) to something that will help you.  Find Andrea on instagram @deliciouslyfitnhealthy, and online at www.deliciouslyfitnhealthy.com.  Produced by Valkyrie Podcast Solutions.
1/20/202123 minutes
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11. Reverse Dieting

If you've been in a calorie deficit for to long, you may need to reverse diet to begin shedding those pounds again. Today Andrea talks about the power of a reverse diet and how ADDING calories can actually fix the plateau. She explains the how, what and why on the reverse diet.  Follow Andrea on instagram @deliciouslyfitnhealthy or on the web www.deliciouslyfitnhealthy.com Produced by Valkyrie Podcast Solutions. 
1/13/202124 minutes, 49 seconds
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10. When a Calorie Deficit Backfires.

We've all been taught that the way to lose weight is by cutting back how much we eat. But most don't know that this can actually have the opposite effect, and make you GAIN weight. Today Andrea talks about how a prolonged calorie deficient can backfire on the body, and give you exactly what you don't want; and some ideas on how to help the body find balance.  Check out Andrea on Instagram @deliciouslyfitnhealthy or on the web at www.deliciouslyfitnhealthy.com. Produced by Valkyrie Podcast Solutions.
1/6/202114 minutes, 1 second
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9. New Year, New . . . You? Maybe you just need a new Mindset.

In the next few weeks you'll see "New Year, New You" everywhere. But there isn't anything wrong with you, you have great characteristics and qualities that make you amazing. So what you might need for the new year is a new mindset. This week Andrea talks about how your mindset about health and your personal journey effects the outcomes. Links spoken about in the episode:  Additional Articles No More New Year New You, By Crissy King https://www.self.com/story/no-more-new-year-new-you Healthy Relationships https://www.huffpost.com/entry/healthy-relationship-exercise-habits_n_5290153 Power of Positive Thinking https://www.google.com/amp/s/www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking%3Famp%3Dtrue Instagram to follow Jessie Jeanne https://instagram.com/jessijeannn?igshid=620lqh69khk7 The Dear Body Podcast    
12/30/202013 minutes, 55 seconds
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8. How to Stop Peeing your Pants while Sneezing and Coughing. Mom Tip!

Have you experienced that sinking moment when you sneeze and suddenly must rush to the bathroom? Or jumping on the trampoline or running causes you to turn to pantyliners? Millions of women experience these same things because of a weak pelvic floor. Today Andrea talks about the causes of a weak pelvic floor and what things can be done to strengthen those muscles.  Get Andrea's FREE pelvic floor exercises here!  Heal your Core - Pelvic Floor /TVA series  https://go.deliciouslyfitnhealthy.com/tva-breathing   Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com   Produced by Valkyrie Podcast Solutions.
12/23/202014 minutes, 41 seconds
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7. The Connection Between Stress and Weight Gain: Hormone Interview with Chris Welsh Part 2

Continuing the interview with Chris Welsh from last week, Andre and Chris talk specifically about the connect between stress and weight gain. If you live a high stress life, you NEED to listen to this. The connection in these two things could be what has been holding you back in your health goals. There is more to weight loss then just going to the gym or counting macros, and you're relationship to stress, may be that missing key.  Follow Andrea on instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com Produced by Valkyrie Podcast Solutions.
12/16/202034 minutes, 11 seconds
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6. Hormone: Signs & Symptoms of an Imbalance and What to do About it with Chris Welsh

Most women have heard about and experienced the symptoms of a hormone imbalance, fatigue, weight gain or loss, sudden mood changes . . . But what we don't hear is when these things are a signal of a larger hormonal issue, and not just from a decade of interrupted sleep from children. Today Andrea sit's down with Chris Welsh FNP-C (https://wmsho.com) to discuss how hormones play a role in our lives and health journey.  In this episode: *Common Hormone imbalances *Signs to look for *When to get your hormones *What to ask for when getting your hormones tested *Vitamins to be aware off *How our diets affect our hormones. Find Andrea on instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com Produced by Valkyrie Podcast Solutions
12/9/202056 minutes, 39 seconds
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5. Food Shaming- statements we can all live without and how to respond

We live in a culture obsessed with food. We're either talking about food, thinking about food, watching shows about food, or reading about food. So, is it any wonder we've let food shaming into our every day lives? But it doesn't have to be that way, and YOU have the power to stop it in it's tracks. In today's episode, Andrea talks about food shaming, what it is and three great ways to shut down and move forward from shaming comments. Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com Produced by Valkyrie Podcast Solutions.  
12/2/202024 minutes, 27 seconds
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4. For the Love of Glutes!

Sir Mixalot had it right, butts are VERY important. But while he wasn't talking about overall health, the sentiment is the same. Our glutes are crucial to keeping our musculature balanced and connected in healthy ways. From lower back pain, to weak knees, the glutes play a key role in keeping our body in alignment. Today Andrea goes over the importance of healthy glutes, and some great exercises to use for a very healthy butt! Follow Andrea on Instagram @deliciouslyfitnhealthy and online at www.deliciouslyfitnhealthy.com  Produced by Valkyrie Podcast Solutions.
11/25/202017 minutes, 3 seconds
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3. 3 Tips to Instant Confidence

Having self confidence is something everyone struggles with at some point in our lives. We've all experienced that twinge of doubt, or worry that comes when we doubt ourselves and our goal. In today's episode, Andrea discusses three instant tricks to begin building self confidence today. And they will probably surprise you!  Find Andrea on Instagram @deliciouslyfitnhealthy and at www.deliciouslyfitnhealthy.com Produced by Valkyrie Podcast Solutions.
11/18/202014 minutes, 50 seconds
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2. How to Break a Plateau

We all hit plateaus in our health journey. They are normal and natural. But why do we hit them? And how do we overcome one after we've hit it? Andrea talks about the ups and downs of the health journey and how to get over hurtles like plateaus.  Follow Andrea on Instagram @deliciouslyfitnhealthy and on the web at www.deliciouslyfitnhealthy.com Produced by Valkyrie Podcast Solutions  
11/16/202016 minutes, 38 seconds
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1. The All or Nothing Mentality and How to Fix it

When looking to change habits, it's all about progress, not perfection. In today's episode Andrea talks about the difference between making progress and feeling frozen by perfection. Through hilarious personal examples and great stories, Andrea helps us see how perfection cripples us, and progression sets us free.  Come join Andrea on instagram @deliciouslyfitnhealthy and online on https://www.deliciouslyfitnhealthy.com/. Produced by Valkyrie Podcast Solutions. 
11/16/202017 minutes, 38 seconds
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Trailer | Episode 0

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 your 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 your here and I hope you stay a while 
11/1/202037 seconds