Make Fit Simple

Andrea dives into the heartwarming and challenging topic of fitting in workouts with small kids at home. As a mom who’s been there, Andrea shares her personal journey and top eight tips for making a workout routine work amidst the chaos. From setting tiny, achievable goals to getting creative with time and making workouts fun for the little ones, Andrea’s advice is practical and encouraging. Plus,...

Andrea enthusiastically shares a simple yet powerful tip to boost your health and improve your sleep: morning sunlight! She breaks down the science behind why getting sunlight within the first hour of waking up can set your circadian rhythm, boost your mood, and increase productivity. Andrea's practical advice makes it easy to incorporate this habit into your daily routine, whether it's...

In this fifth episode of the hormone series, Andrea dives into the often-overlooked topic of overtraining and its impact on hormones. She breaks down the signs and symptoms of overtraining, explaining how it can lead to hormone imbalances, particularly affecting cortisol, testosterone, and growth hormone levels. Andrea shares personal insights from her 11 years of nutrition coaching, emphasizing t...

Andrea dives into the world of protein powder supplements, addressing the overwhelming choices in health food stores and social media. She breaks down various types of protein powders—whey, casein, pea, hemp, soy, and chia—discussing their benefits and potential downsides to help listeners make informed decisions based on their individual needs. Andrea also offers practical advice on selecting hig...

Andrea dives into the debate between timed workouts and rep-based workouts. She is breaking down the pros and cons of each style, helping listeners decide which approach might be more effective for their goals. Andrea emphasizes that neither method is superior; it all depends on individual needs, goals, and preferences.  Which style will be the best fit for you? Have a listen and find out! Make it...

Andrea explores the profound benefits of diaphragmatic breathing, also known as 360 breathing, which emphasizes the expansion of the ribs, belly, and back. This technique is not only pivotal for adult wellness, particularly in strengthening the core and alleviating back pain, but also offers numerous benefits for children.  The episode features candid guest interviews with her daughters, who share...

Andrea shares invaluable insights on how to maintain fitness goals while indulging in the joys of summer vacations. She is sharing practical strategies that balance health commitments with holiday pleasures, and offers easy-to-implement tips for exercising and eating well on the go. From creating an Instagram travel workout folder to packing strategic snacks, Andrea's advice is tailored for t...

Andrea giving you more about common fat loss misconceptions, aiming to clarify the nuances and complexities surrounding them. Through a blend of scientific evidence and personal anecdotes, Andrea breaks down why such blanket statements don't hold true across different scenarios. The discussion extends beyond fat loss, touching on broader topics like the quality of food ingredients, the impact...

Andrea is giving you all things metabolism, offering powerful strategies to enhance their metabolic rate through specific vitamins, minerals, and supplements. Andrea breaks down the role of B vitamins in metabolism and introduces other key nutrients like and explains how they assist in energy production and fat metabolism. The episode is peppered with practical tips and an approachable style that...

Andrea welcomes Janette Yee, a perinatal athletic therapist dedicated to transforming the approach to perinatal healthcare. Janette discusses the intricacies and recovery strategies for women who have undergone C-sections. Her extensive experience and pioneering online programs offer groundbreaking insights and practical tips to help women regain confidence and strength post-surgery. Janette’s exp...

In this episode of the podcast, Andrea sits down with mindset coach Tessa Romero to explore the transformative power of shifting our perspective. Tessa, who specializes in mindset work for mothers, shares her journey and practical tips for overcoming negativity and embracing empowering beliefs. Together, they discuss the importance of reframing our "I am" statements to align with who we...

In today's episode of our hormone series, Andrea welcomes Dr. Erin Ellis to discuss the complexities of menstrual health and hormone balance. Dr. Ellis, a naturopathic doctor specializing in women's health, shares her insights on improving painful periods and mitigating PMS symptoms through hormone awareness. She emphasizes the body's natural ability to heal itself when given the pr...

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 pro...

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 APP...

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 bett...

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 impa...

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, man...

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...

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 i...

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,...

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 natura...

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...

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 listene...

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 com...

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...