Make Fit Simple – Détails, épisodes et analyse

Andrea discusses why tried and true workout and nutrition routines may suddenly stop working, especially for women in perimenopause and beyond. She explains how hormonal changes like declining estrogen impact muscle, metabolism, and insulin sensitivity, and offers clear strategies to adapt. From progressive overload and protein intake to helpful supplements and stress management, Andrea shares actionable tools to help listeners feel strong, supported, and confident as they age.

Make it Simple is sponsored by Goodr Sunglasses
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Creatine Episode 220 click HERE

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Produced by Light On Creative Productions

In this part two episode, Andrea and Dr. Susie Spirlock (aka Dr. Susie Squats) tackle what to do when you actually are injured. Building on last week’s discussion about pain during strength training, this conversation dives into how to approach recovery with confidence. Andrea and Dr. Susie break down the "peace and love" method for healing, why MRIs are not always the gold standard, and how to choose the right physical therapy program. You will walk away with practical tips to manage injury, stay optimistic during rehab, and ease back into your favorite workouts. If you want to stay strong at any age and keep lifting for life, this is a must-listen follow up.

Follow Dr. Susie Spirlock on all socials: @dr.susie.squats
Her Website HERE
The PEACE & LOVE acronym HERE
Free Downloads HERE

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Training & Coaching
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Produced by Light On Creative Productions

Andrea is giving it to you straight today! She is sharing the one factor she’s seen over and over again that determines whether they will actually reach their goals: mindset. Drawing on 20 years of experience coaching thousands of women in fitness and nutrition, Andrea unpacks how the “all or nothing” mentality, victim mindset, and self-defeating labels can quietly sabotage progress. With real examples, she challenges you to get honest, open your hearts, and shift your perspective, reminding everyone that small steps still count, perfection isn’t the goal, and you're doing better than you think.

Go to Getkion.com/simple for 20% OFF

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@MakeFitSimplePodcast
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Produced by Light On Creative Productions

Embracing change and trying new things is not necessarily in our DNA. But fear and resistance  can hold us back from becoming more successful in anything that we do. Andrea is sharing three personal stories of examples how embracing change, trying new things, and getting out of your comfort zone can actually change your life. Say goodbye to the pain of missed opportunities and hello to a life of growth and new possibilities.

In this episode, you will be able to:

• Unearth how confronting fear of change can accelerate your personal and professional evolution.
• Darken unhelpful beliefs and misconceptions, while illuminating the path to open-mindedness.
• Befriend failure and hurl embarrassment aside to set new personal bests.
• Absorb the transformative influence of fear on your journey toward personal growth and goal realization.
• Revel in the gift of adaptability, exploring the riches of pursuing new ventures.

The key moments in this episode are:
00:00:00 - Introduction,
00:01:20 - Listener Review,
00:02:07 - Sponsor Mention: Goodr Sunglasses,
00:03:25 - Fear of Change,
00:05:35 - Personal Story: The Gym
00:13:03 - The Importance of Trying Something New,
00:14:36 - Personal Story: Considering the Whole Story,
00:18:26 - Personal Story: The Business
00:20:35 - Overcoming Fear of Trying Something New,
00:22:47 - Embracing Change for Personal Growth,


Make it Simple is sponsored by Goodr
Visit https://goodr.com/simple to get 15% off using code SIMPLE

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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NEW! Leave a question for Andrea HERE on SpeakPipe!

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@deliciouslyfitnhealthy
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Training & Coaching
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www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Have you ever felt like you were in a constant battle with your own hunger? Andrea is giving seven tips today that can help you prevent any habits of overeating. It's not some fancy diet or expensive gadget, and these simple suggestions can shed light on why it may be so hard for you to lose or maintain weight, and give you a sense of control over your meals. 

In this episode, you will be able to:

• Unlock the power of mindful eating to prevent overeating and foster a healthier lifestyle.
• Discover the truth behind balanced eating habits versus the myth of eating as little as possible.
• Learn practical tips for avoiding overindulgence, starting with a deliberate pace during meals.
• Understand the underestimated role of hydration and portion control in combating overeating.
• Realize the connection between your emotions and your eating habits, and explore better ways to manage stress.

The key moments in this episode are:
00:00:00 - Introduction to Preventing Overeating,
00:05:45 - Tip 1 - Eat Slower to Prevent Overeating,
00:08:33 - Tip 2 - Plan Meals Ahead to Avoid Impulsive Choices,
00:10:23 - Tip 3 - Find the Right Meal Size and Frequency,
00:11:47 - Tip 4 - Focus on Nutrient-Dense Foods,
00:13:33 - Nut Snacking and Fiber Importance,
00:15:58 - Protein and Thermogenic Rate,
00:19:13 - Importance of Drinking Water,
00:21:26 - The Problem with Undereating,
00:26:59 - Finding Balance,
00:27:54 - Moving On from Overeating,
00:28:00 - Tools for Prevention and Recovery,
00:28:13 - Conclusion,


Resources for todays episode
Meal Prepping and Planning with Kelsey Nixon listen HERE
The Mindful Gut Approach with Amanda Sauceda listen HERE
https://pubmed.ncbi.nlm.nih.gov/15466943/
https://pubmed.ncbi.nlm.nih.gov/16950139/
https://pubmed.ncbi.nlm.nih.gov/16002798/


Make it Simple is sponsored by Athletic Greens
Visit https://athleticgreens.com/simple

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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NEW! Leave a question for Andrea HERE on SpeakPipe!

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@deliciouslyfitnhealthy
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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Have you ever heard the myths that comparison is the thief of joy? Andrea is preaching today on the fine line between learning from others and the downward spiral of self-doubt and insecurity by comparing yourself to others. But fear not, the truth is much more empowering than you may think. Learning and comparison are not the same thing, and in fact, constantly comparing yourself to others can hinder your personal growth and development. So, how can you differentiate between learning and comparison? The answer lies in shifting your mindset and focusing on your own progress and goals. It's time to break free from the chains of comparison! 

In this episode, you will be able to:

• Uncover methods for sidestepping the comparison trap to boost self-esteem.
• Discover techniques to pinpoint your unique strengths and unleash your full potential.
• Master the subtle art of learning from others without succumbing to negative comparison.
• Acquire decisive strategies to consciously avoid comparison and improve focus.
• Unveil secrets to empower both mental and physical wellness as part of your daily routine.

The key moments in this episode are:
00:00:00 - Introduction, 
00:01:18 - Empowerment vs. Demotivation, 
00:05:29 - Personal Example, 
00:09:38 - Recognizing Emotions, 
00:12:23 - Fitness Examples, 
00:14:01 - You Don't Have to Stay, 
00:15:39 - Shifting Out of Comparison Mode, 
00:17:46 - Highlight Your Strengths, 
00:19:03 - A Tip to Breaking the Cycle,  
00:20:04 - Focus on Learning, 

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
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NEW! Leave a question for Andrea HERE on SpeakPipe!

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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

If you're feeling the frustration of constantly restarting your fitness journey, despite your best intentions, then you are not alone! You may be experiencing feelings of shame, guilt, and defeat. However, it's important to understand that a 'start over' mentality is simply a mindset that reinforces the idea of failure. Instead of giving up, consider shifting your focus to small, sustainable changes that you can make consistently. Remember, progress takes time, and every step forward is a step towards your ultimate goal.

In this episode, you will be able to:

• Revolutionize your fitness journey by altering your mindset for long-term success.
• Bypass the negative effects of the 'start over' mentality to stay consistently on track.
• Gain insights on viewing mistakes as chances to improve and evolve.
• Shift your focus to progress, the true driver of a successful fitness journey.

The key moments in this episode are:
00:00:00 - Biggest Mistake in Fitness Journeys,
00:01:15 - Athletic Greens,
00:03:25 - All or Nothing Mindset,
00:08:03 - Short-Term Challenges,
00:11:36 - The Middle of the Journey,

Make 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 Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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NEW! Leave a question for Andrea HERE on SpeakPipe!

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Training & Coaching
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Visit Andrea's Website
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Produced by Light On Creative Productions

Andrea invites Jill Miller in today's episode to discuss achieving relaxation, increased mobility, and body awareness. Jill Miller is an expert in fascia, yoga, and corrective movement, as well as a thought leader in the world of holistic health and wellness. As an accomplished author, her works include the books The Roll Model and The Body by Breath, both of which are highly-regarded resources for those seeking optimal mental and physical wellbeing. Andrea and Jill dive in to incorporating simple techniques into your daily routine and increase benefits of a relaxed mind and body. 

In this episode, you will be able to:

• Discover the secrets to achieving a relaxed state through body awareness and breath control.
• Uncover how a simple shift in perspective can lead to a powerful relaxation response.
• Develop your skills in self-massage techniques to enhance mobility and release muscle tension.

The key moments in this episode are:
00:00:00 - Introduction, 
00:06:20 - Mental Health Journey, 
00:10:34 - The Five P's, 
00:13:27 - Physiological Relaxation, 
00:15:39 - The Importance of Position, 
00:20:24 - The Power of Palpation, 
00:24:20 - The Zones of Respiration, 
00:29:02 - Self-Massage Techniques, 
00:32:43 - High-Stress Zones, 
00:38:20 - Where to Find Jill

Follow along with Jill and her Resources
Rib Flare Video click HERE
Pec Minor Video click HERE
Diaphram Psoas Video click HERE
Instagram @thejillmiller @tuneupfitness
Website  https://www.tuneupfitness.com/
Tools https://www.tuneupfitness.com/shop/massage-balls
Books click HERE
All links click HERE

Make it Simple is sponsored by

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Training & Coaching
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www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Do you crave a calmer, more grounded existence amidst the chaos of work, kids, and life? Being busy can take a toll on your mental and physical health from stress. But fear not, Andrea shares some tips to help you achieve a more tranquil state of mind, leaving you feeling happier, healthier, and more productive. Say goodbye to the overwhelming pressure of daily life and hello to a lifestyle of reduced stress levels for a busy woman.

In this episode, you will be able to:

• Grasp the concept of three distinct stress zones and how to identify them in your life.
• Master eight practical coping strategies for handling stress and feeling overwhelmed.
• Embrace the power of gratitude and mindfulness in mitigating everyday stress.
• Streamline your priorities by setting realistic expectations and achievable goals.
• Experience the benefits of progressive relaxation techniques for reducing tension and stress.

The key moments in this episode are:
00:00:00 - Introduction,
00:07:14 - Understanding Different Kinds of Stress,
00:09:13 - The Zones of Stress,
00:11:39 - Coping with Stress,
00:13:41 - Signs of Being in the Red Zone,
00:16:41 - Coping Skills and Seeking Help,
00:18:20 - Using Your Senses,
00:21:15 - Breathing Techniques,
00:25:57 - Letting Go of Expectations,
00:27:06 - Lowering Expectations,
00:28:33 - Getting Outside,
00:30:21 - Exercise and Cortisol,
00:32:06 - Progressive Relaxation,
00:36:15 - Takeaways,

Make it Simple is sponsored by Goodr
Visit https://goodr.com/simple to get 15% off using code SIMPLE

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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NEW! Leave a question for Andrea HERE on SpeakPipe!

Follow Andrea on Instagram
@deliciouslyfitnhealthy
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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

One of the key components to fitness is fueling your body with the right nutrition before and after your workouts. Andrea explains the key to unlocking your full potential during your workouts by properly nourishing your body before and after exercise. Say goodbye to mediocre results and hello to optimal performance with the right pre and post-workout nutrition. 

In this episode, you will be able to:

• Understand the significance of fueling your body before exercise for peak performance.
• Discover the advantages of exercising on an empty stomach for enhanced fat burning.
• Learn about tailored coaching to assist you in meeting your fitness and nutrition objectives.
• Acknowledge the crucial part a post-workout meal plays in muscle recuperation and growth.
• Recognize the importance of hydration and a balanced intake of proteins and carbs during and after workouts. 

Research links
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
https://pubmed.ncbi.nlm.nih.gov/23360586/
https://pubmed.ncbi.nlm.nih.gov/9694422/
https://www.tandfonline.com/doi/full/10.1186/s12970-017-0189-4
https://www.ntu.ac.uk/about-us/news/news-articles/2022/11/exercising-on-an-empty-stomach-burned-70-more-fat,-study-found#:~:text=Exercising%20on%20an%20empty%20stomach%20helped%20people%20to%20burn%20about,after%20eating%2C%20a%20study%20found
https://journals.humankinetics.com/view/journals/ijsnem/33/1/article-p11.xml

Make it Simple is sponsored by DFH Training
Click here to see if coaching is right for you
https://www.deliciouslyfitnhealthy.com/wmc-s

Follow the Make Fit Simple Podcast
@MakeFitSimplePodcast
Have a suggestion for a topic click HERE
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NEW! Leave a question for Andrea HERE on SpeakPipe!

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Training & Coaching
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Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions