Andrea and Amir discuss mobility, what it means, and how you can utilize it to help your own body and limitations you may feel. Amir and Andrea will leave you feeling empowered by taking this knowledge into your own hands so you can feel good at any of your life. Amir Zandinejad is a certified mobility specialist (FRC/FRA/Kinstretch), and has been a personal trainer for 12 years. Amir has a mobility membership subscription program that is filled with prerecorded mobility classes and customized pre-made programs. His YouTube, Instagram, and TikTok are filled with resources on mobility education.Follow AmirInstagram @beardthebestyoucanbeYoutube: @beardthebestyoucanbeTikTok: @beardthebestyoucanbeHow to do Shoulder CARs (Instagram):https://www.instagram.com/reel/CjifyaSL0-9/?igshid=YmMyMTA2M2Y=Shoulder/Scapula CARs (Instagram):https://www.instagram.com/p/CnpC-F-rqYt/?igshid=YmMyMTA2M2Y=Modified 90/90 (Instagram | 2nd video in the clip)https://www.instagram.com/reel/Co6OqNlrhco/?igshid=YmMyMTA2M2Y=What are CARs (Youtube):https://www.youtube.com/watch?v=Bf2Y0ShZRf0&t=2sShoulder CARs tutorial (YouTube):https://www.youtube.com/watch?v=kjYVyXWh8-4&t=70sWhat are PAILs/RAILs (YouTube):https://www.youtube.com/watch?v=__0DA5z8u7s&t=1sFree sample mobility class (YouTube):https://www.youtube.com/watch?v=8GeEx4rGEJU&t=2sMy Mobility Membership ‘Kinstretch With Beard’:https://kinstretchwithbeard.vhx.tvMembership details:https://beardthebestyoucanbe.com/membershipSOUL CBD RAPID RELEAFwww.mysoulcbd.com/makeitsimpleTo get 15% off using code SIMPLEFollow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Andrea is explaining why understanding macronutrients are important for your everyday lifestyle, building meals, and how to incorporate this knowledge into your every day life. She discusses why it matters to have a full understanding so you can use it as a tool when seeking changes in your fitness journey. Andrea also explains how using your knowledge of macros can shift your mind around food and your relationship with food.  Make it Simple is sponsored by Athletic GreensVisit https://athleticgreens.com/simple to get a FREE one year supply of vitamin D and five travel packs with your first purchase. Follow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Andrea and Dr. Morgan Cutlip dive deep into the topic of mom burnout, burnout, and the mental load. Not only do they define and give examples of each, but also how to recognize it and work towards preventing it and treating it. Dr. Morgan Cutlip is a wife, a mom to two spirited kiddos, a PhD in Psychology and an advocate and life-long lover of all things relationships. Her work centers around creative content development for My Love Thinks and she has a particular passion for helping her generation of Millennials find love, happiness, and longevity in their relationships. Dr. Cutlip has created content and courses for @FloTracker, the number one app in health and fitness, and was a featured relationship expert for Teen Vogue. Andrea and Morgan also  share their own personal stories how they deal with mom guilt and burnout. Follow Dr. Morgan CutlipInstagram @drmorgancutliphttps://www.mylovethinks.com/links/Bookhttps://amzn.to/3JDiSlB Mom gifts https://www.mylovethinks.com/moms-gifts/Meal ideas https://www.mylovethinks.com/mother-load-meals/ Make it Simple is sponsored by DFH TrainingWebsite https://www.deliciouslyfitnhealthy.com/My FREE breathing series which is very useful for a weak pelvic floorhttps://www.deliciouslyfitnhealthy.com/tva-breathingPelvic Floor Diagramhttps://www.deliciouslyfitnhealthy.com/pelvic-floor-diagramFollow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Today's episode goes in depth about traditional core work and the "why" behind healing any injuries before fully engaging in certain exercises in order to make your workouts effective.  Andrea explains examples of physical factors such as diastasis recti, recent post-partum,  or a weak core and why they can cause problems when engaging in crunches and traditional core work. Working your way back to traditional core work is possible for everyone with the right education and information. Free ResourcesDiastasis Recti Guidehttps://www.deliciouslyfitnhealthy.com/drcourseCore Breathing Serieshttps://www.deliciouslyfitnhealthy.com/tva-breathingSOUL CBD RAPID RELEAFwww.mysoulcbd.com/makeitsimpleTo get 15% off using code SIMPLEFollow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Today's subject is for all females no matter what stage of life you are in.  Preparing and managing perimenopause and menopause can be daunting.  There are tools and tips to help you become more educated and equipped to handle this stage of life and Andrea is diving into both of these subjects. Research Studieshttps://www.nature.com/articles/ejcn2010264?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100090071&CJEVENT=3a11713db3b411ed831f93d40a1eba23https://pubmed.ncbi.nlm.nih.gov/21179049/Make it Simple is sponsored by ATHLETIC GREENSVisit  Athleticgreens.com/simple Athletic Greens is giving you a one year supply of vitamin D and 5 travel packs with first purchase Follow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

What is food density and volume and how can you use this knowledge to help you in your fitness journey? These questions are answered in todays episode. Andrea dives into building your meals and snacks based around your goals and describes in detail the difference between what food density is and food volume.  Make it Simple is sponsored by DFH Training Website https://www.deliciouslyfitnhealthy.com/Follow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Amber Brueseke is the founder of Biceps After Babies and believes that being a mom doesn't mean your fittest days are behind you. She is a mom of four children, a former RN, and the signature founder of Macros 101. Amber has also created a transformational fitness coaching program for health and fitness coaches to improve results with their clients by getting to the root cause. Ambers podcast Biceps After Babies Radio shares weekly motivational and educational episodes on improving your fitness journey. Andrea and Amber discuss what consistency means and how to improve consistency in your life and fitness journey by getting to the root cause. Follow Amber Website  bicepsafterbabies.comPodcast   bicepsafterbabies.com/podcastInstagram   @biceps.after.babiesMake it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40Follow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

The calorie deficit and how it can be used in your fitness goals has a huge misconception. Andrea is breaking down the how-to's of doing a calorie deficit, explaining the process, how to do it effectively, and if it's right for you in your health and fitness journey.MIS Episode ReferencesEpisode 10 When a Calorie Deficit Backfires click HEREEpisode 11 Reverse Dieting click HEREEpisode 22 How Protein Affects Fat Loss and Building Muscle click HEREEpisode 113   4 Tips to Make Your Workout More Effective click HEREMake it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40Follow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Liesel Teen, BSN, RN is a labor and delivery nurse and the founder of Mommy Labor Nurse, an educational space that equips pregnant women with the tools, knowledge, and confidence they need to feel in control, and have an even better birth - no matter how they deliver. Liesel has been featured on ABC11, Forbes, Healthline, PureWow, Motherly, Romper, and Scary Mommy. Andrea and Liesel discuss what things to be aware of pre, and post labor, as well as learning how to plan for the unknown.Follow LieselInstagram: @mommy.labornurse TikTok: @mommy.labornurseWebsite: Mommy Labor NurseGet your free birth plan template https://share.hsforms.com/1w6BD3dylQ1aZs6G8MnofKA5jhrmMake it Simple is sponsored by Athletic Greens Visit https://athleticgreens.com/simple to get a FREE one year supply of vitamin D and five travel packs with your first purchase. Follow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Heart rate monitors, health trackers and smart watches can be empowering and  amazing tools to track your personal fitness. But could it actually be causing harm to your mindset? Andrea is breaking down the pros and cons of the personal fitness trackers, and what to be aware of so you know what is right for you.  Make it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40Follow the Make it Simple Podcast@make.it.simple.podcast Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

How do you know if you have a tight pelvic floor or a weak pelvic floor, and what can you do about it? Andrea is breaking down the difference. Both have their own symptoms and some symptoms overlap. Andrea is sharing the causes, signs, and giving tips on how to improve both the tight and weak pelvic floor. My FREE breathing series which is very useful for a weak pelvic floorhttps://www.deliciouslyfitnhealthy.com/tva-breathingPelvic Floor Diagram https://www.deliciouslyfitnhealthy.com/pelvic-floor-diagramFind a Pelvic floor Therapist near you:https://aptaapps.apta.org//APTAPTDirectory/FindAPTDirectory.aspxhttps://pelvicrehab.com/360 Diaphragm breathing for tight and weak pelvic floorhttps://www.instagram.com/reel/CiM5yZBAPzX/?igshid=YWJhMjlhZTc%3DWeak Pelvic floor videos on Andrea's Instagramhttps://www.instagram.com/reel/CboLFWmB0S0/?utm_source=ig_web_copy_linkhttps://www.instagram.com/p/CltTw3XjIVW/?igshid=YWJhMjlhZTc=Core breathing uses for pelvic floorhttps://www.instagram.com/reel/CemJ3cGAySP/?igshid=YWJhMjlhZTc=Deep core exercises to strengthen the pelvic floor https://www.instagram.com/reel/Cmxdhosgf3B/?igshid=YWJhMjlhZTc=https://www.instagram.com/p/Clm5Tgjrt4n/?igshid=YWJhMjlhZTc=Tight Pelvic floor videos:https://www.instagram.com/reel/CnS-alDqBkT/?igshid=YWJhMjlhZTc=https://www.instagram.com/reel/CmaJ3BsArOM/?igshid=YWJhMjlhZTc=https://www.instagram.com/reel/CmZa9IGJSIZ/?igshid=YWJhMjlhZTc=https://www.instagram.com/reel/CikgBYWgS8L/?igshid=YWJhMjlhZTc=Vagina rehab doctor is even doing  a stretch lab in feb for a tight pf https://www.vaginarehabdoctor.com/i-cum-first-vag-lab/Pelvic floor doctors on Instagram I LOVE AND ARE WORTH FOLLOWING:@carolinepackarddpt@doclizziedpt@vaginarehabdoctor@the.vagina.whisperer@mypelvicfloormuscles@ptforwomenFollow the Make it Simple Podcast @make.it.simple.podcast <

Jordan page is the founder and CEO of The Page Company, that has been changing women's lives all over the world for years through practical online content, digital programs, and physical products, all designed to help women & families become more financially fit & productive. Jordan has been a repeated guest on national media outlets including Good Morning America, The Today Show, The Rachael Ray Show, USA Today and more. Owning several unique trademarks and design patents, Jordan continues to innovate, earning The Page Company a ranking of 720 on the 2021 Inc 5000 list.  Andrea and Jordan discuss practical and easy ways to block schedule your lives and create an efficient, and organized way of living. Follow Jordan @jordanpage @thepagecompany @shelfcooking@budgetbootcamp @productivitybootcampWebsite https://thepagecompany.com/ Products & Services https://thepagecompany.com/?afmc=6dFree Block Schedule Template Download from Jordan click HEREMake it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Each year we hear the famous saying "New year, new you!" This sentiment subtly implies that there was something wrong with the old you. While there are always things to improve, Andrea reminds us that we are fabulous the way we are and by implementing a handful of motiving ideas and mindsets, we can ensure that our year ahead will be successful and powerful. Episode Resources https://www.tennessean.com/story/money/2015/01/23/buffalo-face-lifes-storms/22187351/SOUL CBD RAPID RELEAFwww.mysoulcbd.com/makeitsimpleTo get 15% off using code SIMPLEFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Kelsey Nixon is the host of Kelsey’s Essentials and Kelsey’s Homemade on the Cooking Channel and the author of Kitchen Confidence. Kelsey launched her career in food on season 4 of Food Network Star and has been part of the Food Network family since 2008 with appearances on Iron Chef America, Chopped, Beat Bobby Flay, Guy’s Grocery Games, and Cutthroat Kitchen. Kelsey is the founder of the Recipe Club that focuses on family meal makeovers and the importance of sitting down together for meals.  Andrea and Kelsey discuss simple ideas on meal prepping, meal planning, and the difference between them. Follow Kelsey Instagram @kelseynixonWebsite www.kelseynixon.comRecipe Club click HEREOil Spritzer click HEREJoin Andrea's Coaching & Nutrition Programs https://www.deliciouslyfitnhealthy.com/wmc-sFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Andrea is breaking down four simple but important tips on how to get the most out of your workouts and ensure that you are building muscle which leads to increasing your metabolism. Using these four tips will give you a the knowledge and structure that can improve your fitness journey.  Resources & StudiesEpisode 49  Setting Up a Solid Strength Training Routine click HERE  Episode 85 Mobility vs Stretching click HERE https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461297/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/https://pubmed.ncbi.nlm.nih.gov/30275356/https://pubmed.ncbi.nlm.nih.gov/10658002/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/https://pubmed.ncbi.nlm.nih.gov/10198297/ SOUL CBD RAPID RELEAFwww.mysoulcbd.com/makeitsimpleTo get 15% off using code SIMPLEFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Andrea is giving some fast and easy tips to prevent leakage when you cough, sneeze, and even throw up. Having a weak or tight pelvic floor can lead to leakage and Andrea explains the reasons behind it and how to prevent it. Episode ResourcesEpisode 8 click HEREAndrea's FREE training videos on TVA breathing click HEREMake it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Andrea is sharing her live event presentation at Empower You,  which dives into the topic of our personal relationship with health and fitness. Are we motivated out of fear, guilt, shame, negativity? Or do you find motivation out of love, concern, care, and positivity.  Andrea is sharing her passion about each of us finding the power within ourselves and how we can shift our relationship with health and fitness and improve our mindset.SOUL CBD RAPID RELEAFwww.mysoulcbd.com/makeitsimpleTo get 15% off using code SIMPLE Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Dr. Jen Fabroni, PT, DPT,  is a world renowned physical therapist who specializes in helping people overcoming chronic pain and maximizing physical performance. She is the founder of the new platform and app Jen.Health she brings a unique and whole body approach to strengthening, mobility, and living a pain free life.  Dr. Fabroni has been featured on Good Morning America, NBC, Oxygen Magazine, Shape Magazine, and more. Andrea and Jen discuss all things back pain, how things are interconnected, and what things to look for when identifying why you might be suffering from back pain. Follow Dr. Jen FabroniInstagram @docjenfitThe Optimal Body Podcast click HEREFree trial for Jen.Health program click HEREHoliday sale for Andrea's Bands and GuidesUse code CHEER for 30% offResistance bands https://www.deliciouslyfitnhealthy.com/bandsDR Guide https://www.deliciouslyfitnhealthy.com/drcoursePregnancy Guide https://www.deliciouslyfitnhealthy.com/pregnancy-guidePostpartum Guide https://www.deliciouslyfitnhealthy.com/upg-sFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

Cardio is an important part of your fitness lifestyle. Andrea is discussing how to  make cardio more effective in your workouts by creating variety in the cardio zones. Not all cardio is created equal and there are five zones of cardio that each serve a different purpose. Andrea is breaking down each zone and how you can utilize them in your workouts. Heart Rate Formulas [ 220 – Age ] – most common and widely used maximum heart rate formulaTanaka (208 – 0.7 x age) more precise formula, adjusted for people over the age of 40 Hunts Formula -211 – 0.64 x Age ] – slightly more precise formula, adjusted for generally active peoplehttps://pubmed.ncbi.nlm.nih.gov/11153730/ Cardio ZonesZone 1- Light-50 percent to 60 percent of MHRZone 2: light 60 percent to 70 percent of MHRZone 3: Moderate70 percent to 80 percent of MHZone 4: Hard- 80 percent to 90 percent of MHRZone 5:  Very hard-90 percent to 100 percent of MHR Make it Simple is sponsored by Cozy EarthVisit www.cozyearth.com to get 40% off using code SIMPLE40Follow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative, LLC

The holidays can be filled with fun, family and of course food. All the food! It can be tricky to stay aligned with health and fitness goals during the holidays and Andrea is being honest about what really matters. She shares three tips on how to navigate tricky social situations, your personal goals, and enjoying yourself during a  wonderful time of the year. SOUL CBD RAPID RELEAFwww.mysoulcbd.com/makeitsimpleTo get 15% off using code SIMPLEFollow Andrea on Instagram@deliciouslyfitnhealthy@dfh.training.picsTraining & Coachinghttps://www.deliciouslyfitnhealthy.com/linksVisit Andrea's Websitewww.deliciouslyfitnhealthy.comProduced by Light On Creative Productions