Andrea dives into a common fitness concern in this episode: "Do I have to do squats to build muscle or see changes in my legs?" Drawing on her own journey with hip and knee issues, Andrea explores alternative exercises for building strong, toned legs without the need for traditional weighted squats. She provides practical, effective movements for those dealing with pain or mobility limitations and shares insightful tips for improving form and mobility. Packed with encouragement, Andrea ensures listeners that injuries or discomfort don’t mean the end of progress. Check below for videos and examples, and follow her on Instagram for even more guidance!


SALE! Andrea's DFH Long Resistance Bands are on sale for 20% off click HERE and use code HOME


Episode resources:
https://www.instagram.com/reel/C-7vZyRJpeK/?igsh=aTg2dnFiZmljYmp6
https://www.instagram.com/reel/C9hvLC4JDKo/?igsh=OTRkZHEyaXUyZnJs
https://www.instagram.com/p/C7EfwHax3dP/?igsh=MXV2NGhyNHVhZnRzZA==
https://www.instagram.com/p/C3sR2qjLJk-/?igsh=OTVhZGZnN2JlaG1w
https://www.instagram.com/p/C0mD0OaLC-s/?igsh=MWIzbnUxZWJqMW1rMA==
https://www.instagram.com/reel/CqvGV0Og9Dk/?igsh=aTE4bXlrbDZqdWtz

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https://www.deliciouslyfitnhealthy.com/app-sales-page-1


Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics

Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Today Andrea is addressing the frustration of working out hard but not seeing results, offering practical insights to help listeners break through plateaus and achieve body composition goals. Building on last week’s discussion on consistency, she explores six key factors—ranging from NEAT activity and workout progression to hormones, sleep, rest, and diet—while sharing relatable anecdotes and actionable tips.


SALE! The Make Fit Simple App is ON SALE now for a limited time only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1

SALE! The Make Fit Simple App is ON SALE now for a limited time only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1


Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics

Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Andrea discusses the often misunderstood topic of consistency, joined by her husband, Paul, for a candid conversation on their different approaches to maintaining it. They tackle the common misconception that consistency equals perfection and explain how true consistency is about showing up, making progress, and embracing small shifts rather than expecting flawless execution. Together, they share relatable stories, tips for tracking progress, and advice on building habits without relying on fleeting motivation. Andrea encourages listeners to let go of an all-or-nothing mentality, focus on growth over perfection, and find joy in the journey of self-improvement, however imperfect.


Make it Simple is sponsored by Goodr Sunglasses
Use code SIMPLE at check out for FREE SHIPPING
http://goodr.com/MAKEITSIMPLE

SALE! The Make Fit Simple App is ON SALE now for a limited time only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1


Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics

Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Andrea dives into the timely topic of food shaming, especially as the holiday season approaches. She discusses how food shaming, whether directed at others or at ourselves, can impact mental and emotional well-being, particularly in family and social gatherings. Andrea shares personal experiences and offers practical tips to recognize, avoid, and respond to food-shaming behaviors with compassion and self-assurance. She reminds listeners that food choices are personal, and everyone deserves to enjoy the season without guilt. Tune in to learn how to maintain a healthy relationship with food and find confidence in your choices.


Make it Simple is sponsored by Cozy Earth
Visit http://cozyearth.com/makeitsimple to get 40% off using code SIMPLE40

SALE! The Make Fit Simple App is ON SALE now for a limited time only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1


Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics

Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Andrea welcomes Sneha Jain, a registered dietitian and certified diabetes care and education specialist, to discuss the critical connection between insulin resistance and conditions like PCOS, pre-diabetes, type 2 diabetes, and gestational diabetes. Sneha shares practical insights into recognizing early signs of insulin issues, the role of hormones, and debunks myths about carbs. Listeners will also learn about lifestyle changes, including balanced nutrition and the importance of exercise, that can improve insulin sensitivity. With a warm and empowering tone, Andrea and Sneha remind everyone that while managing these conditions can feel overwhelming, small, consistent efforts can lead to meaningful change.


Follow Sneha @the.vegetarian.dietitian


Make it Simple is sponsored by Good Wipes

SALE! The Make Fit Simple App is ON SALE now for a limited time only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1


Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics

Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Andrea delves into the complexities of anxiety in the second part of a two-part interview. She breaks down the nine types of anxiety, helping listeners identify how each might manifest in their lives, and offers tangible ways to improve them. Alongside guest Dr. Nicole Cain, they provide practical examples and strategies to manage anxiety, including a four-step "panic-proof plan" to help regain control during anxious moments. With actionable insights and a compassionate tone, Andrea empowers listeners to take the anxiety quiz and start implementing changes.

Follow Dr. Cain
Website: https://drnicolecain.com/ IG: @drnicolecain / Youtube: DrNicoleCainNDMA

Take the Anxiety Quiz

SALE! The Make Fit Simple App is ON SALE now for a limited time only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1


Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics

Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

Andrea dives deep into anxiety and panic in this two-part episode with Dr. Nicole Cain, a pioneer in integrative mental health. In part one, they explore the roots of anxiety, how it manifests in different ways, and how to approach healing beyond just managing symptoms. Dr. Cain shares her expertise on the nine types of anxiety and explains why anxiety isn't simply a chemical imbalance. Andrea openly reflects on her personal experiences with anxiety, offering a relatable take on the challenges many face. Don't miss this eye-opening discussion about what triggers anxiety, how to better understand it, and the beginning steps towards healing.


Follow Dr. Cain
Website: https://drnicolecain.com/ IG: @drnicolecain / Youtube: DrNicoleCainNDMA

Take the Anxiety Quiz

SALE! The Make Fit Simple App is ON SALE now for a limited time only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1


Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics

Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions

In this episode, Andrea dives deep into one of the most crucial components of building muscle and overall health—protein, and its relationship with amino acids. Joined by special guest Angelo Keely, the co-founder and CEO of Kion, Andrea explores why protein is key not only for muscle growth but also for metabolism, fat loss, and longevity. Angelo shares insights on the science behind protein and amino acids, how they work in the body, and why they are vital for maintaining muscle, especially as we age. Whether you're aiming to get toned or simply improve overall health, this episode breaks down everything you need to know about how to use protein and aminos effectively.


Follow Angelo Keely
@angelokeely
@kion

Get 20% of Kion products using the link http://getkion.com/simple

Resources:
https://pubmed.ncbi.nlm.nih.gov/15356032/
https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2263409

SALE! The Make Fit Simple App is ON SALE now for a limited time only
Try the app for 30 days FREE!
https://www.deliciouslyfitnhealthy.com/app-sales-page-1


Follow the Make it Simple Podcast
@make.it.simple.podcast
Have a suggestion for a topic click HERE
Have a suggestion for a guest click HERE

Follow Andrea on Instagram
@deliciouslyfitnhealthy
@dfh.training.pics

Training & Coaching
https://www.deliciouslyfitnhealthy.com/links

Visit Andrea's Website
www.deliciouslyfitnhealthy.com

Produced by Light On Creative Productions