Make Fit Simple
Episodes
164. Muscle Activation: Tips for Firing Your Glutes
20 Dec 2023
Contributed by Lukas
Muscle activation is crucial for enhancing strength, muscle growth, and overall functional gains. Today Andrea focuses particularly on the challenge m...
163. Sharing Our Favorite Fitness Gift Ideas with Paul Allen
13 Dec 2023
Contributed by Lukas
Are you tired of giving the same old fitness gifts? Prepare to be gifted with ideas by this unexpected surprise episode where Andrea invites her partn...
162. 4 Tips for Improving Strength and Longevity
06 Dec 2023
Contributed by Lukas
Andrea delves into the often-overlooked topic of longevity. She emphasizes the importance of preparing for a healthier, more fulfilling life by focu...
161. Q&A on the Deep Core
29 Nov 2023
Contributed by Lukas
Andrea gathered questions from her Instagram followers, specifically about improving the core, dealing with issues like back pain, leakage, and diffic...
160. My Best Tips for Managing Food During the Holidays
22 Nov 2023
Contributed by Lukas
The holidays are here again and Andrea tackles the ubiquitous challenge of managing food during the season of meals and social gatherings. Returning t...
159. Hormone Series Topic 1: High Estrogen
15 Nov 2023
Contributed by Lukas
Join Andrea for her first episode of the long-awaited hormone series. Andrea delves into the intricacies of estrogen, focusing on estrogen dominance. ...
158. How Ankles and Feet Affect the Whole Body With Dr. Leada Malek
08 Nov 2023
Contributed by Lukas
Andrea welcomes Dr. Leada Malek, a Doctor of Physical Therapy and board-certified sports clinical specialist to discuss all things feet and ankles, a ...
157. Unleash Your Potential with a New Mindset for Goal Setting
01 Nov 2023
Contributed by Lukas
As Andrea Allen takes us on a journey through her own experiences and the lessons she learned, she stumbles upon an important truths that changed her ...
156. How to Set and Reach Your Goals Without Negativity with Amanda Hilton
25 Oct 2023
Contributed by Lukas
If you're feeling frustrated and stuck because your goals seem out of reach, despite putting in hours of effort and hard work, then you are not a...
155. A Stronger Pregnancy and Delivery with Nikki Bergen from the Belle Method
18 Oct 2023
Contributed by Lukas
In a world where pregnancy can feel overwhelming and confusing, one woman has found the key to unlocking confidence and well-being during this transfo...
154. When and How to Use Simple and Complex Carbohydrates
11 Oct 2023
Contributed by Lukas
There are a lot of misconceptions around carbs. We've all heard that word before and might think that's something we have to stay away from ...
153. Metabolic Adaptation and How to Improve Your Metabolism
04 Oct 2023
Contributed by Lukas
There are many myths around metabolism and what changes with our bodies, especially as we age. Andrea is sharing facts about metabolic adaptation and ...
152. 7 Non-Scale Victories to Support Progress in Your Fitness Journey
27 Sep 2023
Contributed by Lukas
If you're feeling frustrated and defeated because despite your efforts, the number on the scale isn't budging and your body isn't trans...
151. Overcoming Different Levels of Anxiety and Learning Coping Skills with Dr. Carolyn Rubenstein
20 Sep 2023
Contributed by Lukas
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 psychol...
150. When is the Best Time to Workout?
13 Sep 2023
Contributed by Lukas
This is one of the questions Andrea gets asked the most frequently by clients and followers. Andrea is going to break down the differences between wor...
149. Talking Nutrition and Kids with Mama Knows Nutrition Kacie Barns
06 Sep 2023
Contributed by Lukas
Helping your kids who are picky eaters develop a positive and healthy relationship with food can be overwhelming. Wondering how you can make healthy e...
148. All Things Hip and Pelvic Pain with Dr. Jessica Warnecke
30 Aug 2023
Contributed by Lukas
Dr. Jessica Warnecke, an orthopedic and pelvic floor physical therapist and founder of PACE Physical Therapy, joins Andrea to discuss all things hip...
147. How to Climb Towards Your Goals and Work Through Challenges
23 Aug 2023
Contributed by Lukas
In a world where perception shapes our reality, join me on a journey of self-discovery as we explore the power of mindset, social support, and the une...
146. Quick Tips to Reduce Bloating Quickly
16 Aug 2023
Contributed by Lukas
Remember that day when your stomach decided to sabotage your dinner plans, leaving you feeling like a blown-up balloon? We've all been there, and...
145. Muscle Soreness and What To Do About It
09 Aug 2023
Contributed by Lukas
Feeling achy and stiff after intense workouts can tend to slow us down, but it doesn't have to. Andrea is explaining muscle soreness and sharing ...
144. Mindfulness and Meditation Made Simple with Kelly Smith
02 Aug 2023
Contributed by Lukas
Andrea is welcoming Kelly Smith, a woman who turned her curiosity about meditation into a life-altering journey. Kelly is a globally celebrated yoga a...
143. 5 Tips to Break a Plateau and See Progress in Your Workouts
26 Jul 2023
Contributed by Lukas
If you are feeling frustrated and discouraged because no matter how hard you work out, you're not seeing any progress in your strength training, ...
142. The Best Shoes for Your Fitness Activity
19 Jul 2023
Contributed by Lukas
We are talking all things footwear. Andrea reveals the ultimate solution that will help you achieve maximum results and avoid the setbacks caused by i...
141. Stop Fearing Change and Try Something New
12 Jul 2023
Contributed by Lukas
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 anyt...
140. 7 Tips to Prevent Overeating
05 Jul 2023
Contributed by Lukas
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 ...
139. How to Avoid the Comparison Trap
28 Jun 2023
Contributed by Lukas
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 dow...
138. One Big Mistake That Hinders Your Fitness Journey
21 Jun 2023
Contributed by Lukas
If you're feeling the frustration of constantly restarting your fitness journey, despite your best intentions, then you are not alone! You may be...
137. Breathing and Self Massage With Jill Miller
14 Jun 2023
Contributed by Lukas
Andrea invites Jill Miller in today's episode to discuss achieving relaxation, increased mobility, and body awareness. Jill Miller is an expert i...
136. 8 Ways to Manage Stress and Anxiety
07 Jun 2023
Contributed by Lukas
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...
135. Pre and Post Workout Meals Explained
31 May 2023
Contributed by Lukas
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 unlockin...
134. What You Didn’t Know About Menstrual Cycles and Hormones with Cassandra Wilder
24 May 2023
Contributed by Lukas
In today's episode Andrea and Dr. Wilder are discussing menstrual cycles and hormones. Dr. Cassandra Wilder is a naturopathic doctor and hormone ...
133. The Mindful Gut Approach with Amanda Sauceda
17 May 2023
Contributed by Lukas
In this episode, Andrea Allen and registered dietitian and gut health nutritionist, Amanda Saucedo, discuss the importance of gut health and the princ...
132. Does Your Bra Feel Tighter Around Your Ribs After Kids? Let's Talk About Rib Flare
10 May 2023
Contributed by Lukas
In today's episode Andrea is discussing and educating on the solutions. She uncovers the root causes of rib flare and diastasis recti, and share ...
131. Simple swaps to Improve Your Health and Hormones with Karalynn Call
03 May 2023
Contributed by Lukas
Andrea and Karalynne are diving into the reality of food and product labels and how many things we consume or put on our bodies are actually harmful t...
130. How to Advocate For Your Health: My Hip Misdiagnosis
26 Apr 2023
Contributed by Lukas
In today's episode Andrea encourages the importance of advocating for your own health. This means that you feel empowered to speak up, ask questi...
129. The Connection Between a Flat Butt and The Pelvic Floor with Dr. Caroline Packard
19 Apr 2023
Contributed by Lukas
Andrea and Dr. Packard discuss the importance of the pelvic floor and it's connection to the glutes. Caroline Packard is a mom of three, and a pe...
128. Is Your Goal Worth It?
12 Apr 2023
Contributed by Lukas
In todays episode Andrea is asking the question, do your goals have a big picture vision for what can help you in the long term? After years of help...
127. Let's Talk About Sex With Dr. Vanessa and Xander Marin
05 Apr 2023
Contributed by Lukas
Andrea and Dr. Vanessa and Xander Marin, New York Times Best Selling authors, dive into a conversation about all things SEX! That's right! Sexual...
126. Mastering You Aches and Pains Using Mobility With Amir Zandinejad
29 Mar 2023
Contributed by Lukas
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 l...
125. The Benefits of Macros and Why Understanding Them Matters
22 Mar 2023
Contributed by Lukas
Andrea is explaining why understanding macronutrients are important for your everyday lifestyle, building meals, and how to incorporate this knowledge...
124. Mom Guilt, Burnout, and Mental Load with Dr. Morgan Cutlip
15 Mar 2023
Contributed by Lukas
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,...
123. A Deep Dive Into Your Core, Diastasis Recti, the Mom Belly, and More
08 Mar 2023
Contributed by Lukas
Today's episode goes in depth about traditional core work and the "why" behind healing any injuries before fully engaging in certain ex...
122. Preparing for and Managing Perimenopause and Menopause
01 Mar 2023
Contributed by Lukas
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....
121. Food Density vs Volume and How to Use Them Both
22 Feb 2023
Contributed by Lukas
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...
120. The Key to Consistency in Your Fitness Journey with Amber Brueseke
15 Feb 2023
Contributed by Lukas
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...
119. WHEN and HOW to Effectively Cut Calories
08 Feb 2023
Contributed by Lukas
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 calori...
118. All Things Labor with Liesel Teen
01 Feb 2023
Contributed by Lukas
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 tool...
117. Is Your Fitness Tracker Helping or Hurting You?
25 Jan 2023
Contributed by Lukas
Heart rate monitors, health trackers and smart watches can be empowering and amazing tools to track your personal fitness. But could it actually be ...
116. Understanding Your Pelvic Floor to Reduce Leakage, Back Pain, Hip Pain, and More
18 Jan 2023
Contributed by Lukas
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 ha...
115. The Secret to Mastering Productivity with Jordan Page
11 Jan 2023
Contributed by Lukas
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 onlin...
114. How to Make 2023 a More Powerful Year for You
04 Jan 2023
Contributed by Lukas
Each year we hear the famous saying "New year, new you!" This sentiment subtly implies that there was something wrong with the old you. Whil...
113. Meal Prepping and Planning with Kelsey Nixon
28 Dec 2022
Contributed by Lukas
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...
112. 4 Tips to Make Your Workouts More Effective
21 Dec 2022
Contributed by Lukas
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...
111. Quick Tips for Preventing Leakage When Coughing, Sneezing, and More
14 Dec 2022
Contributed by Lukas
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...
110. Shifting Your Relationship with Food and Fitness: Empower You Live Event
07 Dec 2022
Contributed by Lukas
Andrea is sharing her live event presentation at Empower You, which dives into the topic of our personal relationship with health and fitness. Are w...
109. Improving Your Back Pain with Dr. Jen Fabroni
30 Nov 2022
Contributed by Lukas
Dr. Jen Fabroni, PT, DPT, is a world renowned physical therapist who specializes in helping people overcoming chronic pain and maximizing physical p...
108. Are You Utilizing the 5 Zones of Cardio?
23 Nov 2022
Contributed by Lukas
Cardio is an important part of your fitness lifestyle. Andrea is discussing how to make cardio more effective in your workouts by creating variety i...
107. My 3 Best Tips for Managing Food During the Holidays
16 Nov 2022
Contributed by Lukas
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 th...
106. A Personal Story of Auto Immune with Natalie Wilson
09 Nov 2022
Contributed by Lukas
Natalie Wilson is a fitness expert living with Hashimoto's Disease. Natalie shares her personal story of discovering the diagnosis during post-pa...
105. PSA: Why I Want People to See Food Differently
02 Nov 2022
Contributed by Lukas
Andrea is on a mission to help people see food differently. In a culture cultivated in diets and misinformation we have developed a fear of food. Andr...
104. 3 Signs You Need to Eat More Food and Reverse Diet
26 Oct 2022
Contributed by Lukas
Life can can be busy and it's important that we listen to our body. Andrea is breaking down three simple signs and symptoms that you may not be e...
103. When Should I Skip My Workout?
19 Oct 2022
Contributed by Lukas
Life is busy and it can seem impossible to stick to a perfectly regimented workout schedule. There are days when you might need to skip a work out a...
102. Improving Coping Skills and Self Awareness With the HALT Method
12 Oct 2022
Contributed by Lukas
Andrea breaks down the HALT method and how we can form awareness around our moods, and emotions, and create new coping skills for navigating life when...
101. Ideas for At-Home Workouts
05 Oct 2022
Contributed by Lukas
Working out at home has become the new normal. Andrea shares her favorite at-home equipment to make your workouts efficient and varied for different h...
100. 8 Tips for Breaking a Plateau Without Cutting Calories
28 Sep 2022
Contributed by Lukas
When we become stagnant in our fitness journey we might immediately jump to cutting calories. Andrea explains why going into a calorie deficit is not ...
99. Is Finding Balance Even Possible?
21 Sep 2022
Contributed by Lukas
The hustle and bustle of life can leave us feeling overwhelmed and burned out. Is it possible to truly find balance amongst the chaos. Andrea is break...
98. Simple Ideas to Improve Your Gut Health with Dr. Megan Rossi
14 Sep 2022
Contributed by Lukas
Dr. Megan Rossi is an internationally known gut health doctor and nutrition expert. She is also a dietician, nutritionist, and leading research fellow...
97. My Biggest Tips for Finding Success with Your Goals
07 Sep 2022
Contributed by Lukas
Do you have big dreams and ideas for your life but get stuck before you even start? Letting perfection get in the way is common and we often get in ...
96. Nontraditional Ideas for Aches, Pains, and Injuries
31 Aug 2022
Contributed by Lukas
Injuries can be discouraging and seem to set us back in our fitness journey. There are ways to take matters into our own hands and help the healing ...
95. Mindfulness & Avoiding Burnout for the Busy Mom with Shonda Moralis
24 Aug 2022
Contributed by Lukas
Mom burn out is real, and Shonda Moralis is on a mission to help ambitious moms play big without burning out. Shonda is a psychotherapist and the auth...
94. Preparing for Perimenopause and Menopause: An Interview with Dr. Alyssa Dweck
17 Aug 2022
Contributed by Lukas
Dr. Alyssa Dweck is an Ob/Gyn and specializes in menopausal health and female sexual health. She is the co-author of three books and has appeared on t...
93. 4 Questions to Ask Yourself If You Aren't Seeing Results in Your Fitness Journey
10 Aug 2022
Contributed by Lukas
What do we do when we are stuck in our fitness journey and aren't seeing the results we want? It is normal and confusing to feel that we are work...
92. Making Your Workouts More Consistent and Enjoyable
03 Aug 2022
Contributed by Lukas
Are you experiencing workout burnout? It is easy to become unmotivated and lose consistency for periods of time. Andrea shares quick tips on how to ...
91. 6 Styles of Training You Need to Know
27 Jul 2022
Contributed by Lukas
Variety in your training can be empowering and important for your fitness journey. There is a lot of negativity and difference of opinions when it com...
90. Finding Moderation With Your Food Intake
20 Jul 2022
Contributed by Lukas
Do we fully understand what moderation means when it comes to food intake and fitness? With diet culture being a big part of our society we can often ...
89. My Hip Diagnosis
13 Jul 2022
Contributed by Lukas
Andrea shares her personal story of a recent diagnosis from a hip issue she is experiencing. Follow along with Andrea on instagram in her highlight re...
88. The Raw Side of Motherhood with Diary of an Honest Mom
06 Jul 2022
Contributed by Lukas
Libby Ward is a digital creator, speaker, and mental health advocate with a deep commitment to breaking the cycles of trauma. She has been recognized ...
87. When to Refocus or Shift Your Goals
29 Jun 2022
Contributed by Lukas
Andrea discusses a topic that is frequently asked on social media. When we find ourselves unable to reach the goals we set for our selves it can be di...
86. Making Healthy and Flavorful Meals Possible with Lillie Eats and Tells
22 Jun 2022
Contributed by Lukas
Lillie Beisinger is a the founder of Lillie Eats and Tells, a blog that focuses on recipes, macros, and meal planning. Lillie is also the author of fo...
85. Turning Lemons into Lemonade: An Interview of ME from the Pink Lemonade Stand Podcast with Heidi Webster
15 Jun 2022
Contributed by Lukas
Andrea shares her interview on the Pink Lemonade Stand Podcast, hosted by Heidi Webster. Heidi and Andrea discuss fat loss misconceptions, how to stay...
84. Mobility vs Stretching
08 Jun 2022
Contributed by Lukas
Andrea responds to questions about the difference between mobility and stretching, after episode 83, an interview with Dr. Kieffer. Andrea shares her ...
83. What Your Mama Didn't Teach You About Your VAG with Dr. Janelle Howell
01 Jun 2022
Contributed by Lukas
Dr. Janelle Howell, DPT, WCS is a doctor of physical therapy and specializes in pelvic health. Janelle is revolutionizing the conversation and creatin...
82. How Sleep Positions Are Linked to Aches and Pains: Interview with Dr. Lizzie Kieffer
26 May 2022
Contributed by Lukas
Andrea interviews Lizzie Kieffer, a Doctor of Physical Therapy, Pelvic Floor certified, Dry Needling certified, Vestibular and Concussion Rehab certif...
81. Breaking Down Your Connection to the Scale
18 May 2022
Contributed by Lukas
One of the biggest questions in our wellness culture is, why do we all care so much about the number on the scale? Andrea discusses a controversial ...
80. How to Avoid Headaches: Interview with Dr. Meg Mill
11 May 2022
Contributed by Lukas
Dr. Meg Mill is a Functional Medicine Practitioner, Doctor of Pharmacy, and mom of three. Her practice is focused on helping people end headaches and ...
79. What Matters More: Function or Fat Loss
04 May 2022
Contributed by Lukas
In today's culture we tend to put a great deal on the importance of fat loss. Andrea is challenging this thought process and offers ideas to shif...
78. Is Comparison Hurting Your Progress?
27 Apr 2022
Contributed by Lukas
In a world of social media it can be impossible not to compare ourselves to others. Andrea explains how comparing yourself to other people around you,...
77. Improving Your Sexual Health: Interview with Dr. Amy Killen
20 Apr 2022
Contributed by Lukas
Dr. Amy Killen is Board Certified in Emergency Medicine with 10+ years of direct patient care that has been practicing Anti-Aging and Regenerative Med...
76. 7 Tips to Boost Your Metabolism
13 Apr 2022
Contributed by Lukas
Everywhere we look we are offered a "quick fix" for finding solutions to weight loss. These fast remedies can be expensive and also hurt our...
75. The Complications of Food Labels Explained
06 Apr 2022
Contributed by Lukas
Andrea breaks down the complicated subject of food labels and nutrition. This common source of confusion can be turned into empowerment if you are fee...
74. Goals: External Events vs Internal Choices
30 Mar 2022
Contributed by Lukas
There are certain events that happen in life that can throw us off course when trying to reach fitness goals. There is a difference between external e...
73. Four Myths About Fat Loss
23 Mar 2022
Contributed by Lukas
Andrea explains some common fat loss myths and how they are "clickbait." She addresses the most common myths about fat loss and dives into...
72. Perimenopause, Weight Plateaus, and Sex with Dr. Anna Cabeca
16 Mar 2022
Contributed by Lukas
Dr. Anna Cabeca, DO, OBGYN, FACOG, is triple-board certified and a fellow of gynecology and obstetrics, integrative medicine, and anti-aging and reg...
71. The Food, Exercise, and Body Image Cycle
09 Mar 2022
Contributed by Lukas
The cycle of nutrition, fitness and body image have been programmed in us since we were young. Andrea breaks down each topic individually and the pr...
70. Is it Diastasis, a Hernia, or a Weak Core?
02 Mar 2022
Contributed by Lukas
The symptoms of a hernia, diastasis recti, and having a weak core can all be similar. Andrea is going to break down each one and how to recognize the ...
69. Self Sabotage: How to Recognize it and Stop it
23 Feb 2022
Contributed by Lukas
Self sabotage can be subtle but have major consequences when it comes to reaching our goals. Most of the time we may not be aware of the behaviors tha...
68. Four Daily Tips to Improve Your Mood
16 Feb 2022
Contributed by Lukas
Andrea gives four simple but powerful tips on how to improve your mental health. These suggestions can help with your morning routine, improve your pr...
67. Tips on How to Improve Knee Pain
09 Feb 2022
Contributed by Lukas
Knee pain is common but the cause it is often hard to determine. Andrea gives tips on how to identify where knee pain is coming from, and how to work ...
66. Transforming Toddlerhood an Interview with Devon Kuntzman
03 Feb 2022
Contributed by Lukas
Devon Kuntzman, founder of Transforming Toddlerhood, chats with Andrea about dispelling the myth that toddlerhood is terrible, and how as a parent you...
65. 3 Vitamins and Supplements to Help Boost Your Metabolism
26 Jan 2022
Contributed by Lukas
Micronutrients are a big part of our overall health and wellness. Andrea breaks down three important vitamins and nutrients that can increase your met...