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PODCAST

Make Fit Simple

My name is Andrea and I am a mother of 4 girls under 7, wife to a mountain man, a Personal Trainer, Nutrition Coach and Owner of DFH Training. I have been featured in People and on Good Morning America and I truly love all things woman"s health and fitness. But lets face it, the fitness industry is complicated and it feels like the everyday mom doesn’t fit the mold. There is so much conflicting information and you"re busy and don"t have time to figure it all out. That’s why I have made it my mission

health & fitness fitness

All Episodes

40:09

231. Improve Your Sleep with Dr. Peter Martone

Make Fit Simple ·

2025/04/02

Andrea discusses one of the most overlooked pillars of wellness: sleep. Joined by Dr. Peter Martone, a biomechanics expert and chiropractor, they explore how your sleep position affects everything from hormone balance and digestion to chronic pain and emotional health. Dr. Martine explains the science behind spinal alignment during sleep and introduces his “way better sleep” method that goes beyond just buying a better pillow. With Andrea’s relatable style and Dr. Martone's insights will have...

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43:45

230. Managing Chronic Pain with Dr. Tawny Kross

Make Fit Simple ·

2025/03/26

Andrea sits down with Dr. Tawny Kross, a chronic pain specialist and founder of Ready Set Rewire, to explore the complex nature of chronic pain. Dr. Kross shares her expertise on postpartum pain, injury-related pain, and how the nervous system plays a crucial role in pain perception and recovery. She discusses how mindset, breath work, and even subconscious emotional patterns can impact chronic pain and offers practical tips to help retrain the body and mind for healing. Follow Dr. Ta...

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26:18

229. UTI Myths, Facts, and Prevention with the...

Make Fit Simple ·

2025/03/19

Andrea sits down with Christine and Erica, the co-founders of Cranel, to dive into the often overlooked topic of urinary tract infections (UTIs). Christine and Erica share their personal experiences with chronic UTIs and how it inspired them to create Cranel, a women’s healthcare company focused on UTI prevention using a clinically proven cranberry formula. They discuss the common causes of UTIs, including pH imbalances, gut health, and everyday habits, while offering valuable insights on pre...

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36:10

228. The Abundance Mindset with Cathy Heller

Make Fit Simple ·

2025/03/12

Andrea sits down with transformational coach and bestselling author Cathy Heller, to explore how mindset shifts can unlock abundance and fulfillment in life. Cathy shares why abundance isn’t about success or material things, but about aligning with your true self and recognizing your worth. They discuss why many women feel stuck, how to overcome limiting beliefs, and how to step into confidence and power. Cathy offers practical tips for shifting mindset, cultivating positivity, and attracting...

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46:34

227. The Affect of Perimenopause on Hormones, Sexual...

Make Fit Simple ·

2025/03/05

In this episode, Andrea welcomes Dr. Rena Malik, a leading urologist and expert in sexual medicine, to discuss the impact of hormone shifts during perimenopause and menopause. With over 400 million views on her educational YouTube content, Dr. Malik breaks down the effects of estrogen and testosterone on sexual health, bladder function, and overall well-being. She and Andrea dive into the complexities of libido, practical solutions for hormonal imbalances, and the importance of lifestyle habi...

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24:39

226. Best Supplements for Building Muscle or Losing Fat

Make Fit Simple ·

2025/02/26

In this episode, Andrea dives into the often-confusing world of supplements, answering a question from a listener about the best options for building muscle. She breaks down the differences between collagen, whey protein, and branched-chain amino acids (BCAAs), explaining which supplements truly support muscle growth and which play more of a supporting role. Andrea also introduces an exciting new feature for the podcast—listeners can now submit voice questions for future episodes! Plus, she s...

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46:18

225. Time Management for Real Life: How to Plan Your...

Make Fit Simple ·

2025/02/19

In this episode, Andrea welcomes Megan Sumrall, time management expert to discuss the connection between productivity, time management, and health. Megan breaks down why traditional time management advice often falls short for women and shares her game-changing approach to planning with flexibility, efficiency, and self-care in mind. They discuss the power of weekly planning over daily task lists, the importance of building in "uncertainty time" to reduce stress, and how to create a schedule ...

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21:00

224. 3 Tips to Improving Your Circadian Rhythm to...

Make Fit Simple ·

2025/02/12

We are back with a fresh new name! Introducing, Make Fit Simple! Same content with a fresh take aligning with Andrea's fitness app. Today she is diving into the importance of circadian rhythm and shares three game-changing habits that have transformed her sleep quality, morning sunlight exposure, a solid bedtime routine without screens, and avoiding caffeine in the afternoon. Andrea candidly shares her own sleep struggles and how these simple but powerful changes have helped her recover...

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59:19

223. How to Improve Stress, Anxiety, and Burnout by...

Make Fit Simple ·

2025/02/05

Andrea dives into the realities of burnout, anxiety, and overwhelm with guest Michelle Grosser, a nervous system expert, attorney, pastor, and host of The Calm Mom podcast. Michelle breaks down the difference between a regulated and dysregulated nervous system, offering practical, science-backed strategies to reduce stress, avoid burnout, and feel more present in daily life. She shares powerful movement-based techniques, breathwork practices, and the importance of play and stillness in mainta...

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59:44

222. Talking Fatigue, Brain Fog & More on Thyroid...

Make Fit Simple ·

2025/01/29

Andrea sits down with Dr. Carolyn Stone, a naturopathic doctor specializing in thyroid health, to unpack everything you need to know about thyroid imbalances. From understanding the vital role the thyroid plays in your overall health to spotting the signs of a potential issue, Dr. Stone provides actionable insights and expert advice. She dives into holistic approaches, testing, medication options, and everyday habits that can support thyroid health. If you’ve ever felt fatigued, foggy, or jus...

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40:59

221. My Personal Story Through Hormone Imbalance

Make Fit Simple ·

2025/01/22

Andrea shares her deeply personal journey of struggling with hormone imbalances, including issues with cortisol, thyroid, and overall energy, in this heartfelt episode. With raw honesty, she opens up about the challenges she faced in 2024, from navigating extreme fatigue and brain fog to learning how to listen to her body and find the right support. Andrea provides hope and encouragement for anyone dealing with similar struggles, offering a glimpse into her ongoing healing process and sharing...

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24:47

220. Understanding Creatine for Women and If You...

Make Fit Simple ·

2025/01/15

Andrea dives into the world of creatine, breaking down the science, benefits, and misconceptions surrounding this powerhouse supplement. She discusses how creatine supports muscle growth, recovery, and cognitive function, making it valuable for both fitness enthusiasts and those simply aiming to stay strong and energized as they age. Andrea also addresses common myths, such as creatine being "just for men" or causing weight gain, and highlights its potential benefits for women, particularly d...

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25:30

My Best Tips for Maintaining a Consistent Workout...

Make Fit Simple ·

2025/01/08

In this episode, Andrea kicks off the new year by sharing practical and motivating tips to help listeners maintain a consistent workout routine. Building on a previous episode about the true meaning of consistency, she breaks down the importance of realistic goals, having a clear plan, and avoiding comparisons with others. Andrea emphasizes the value of making small, incremental improvements and adjusting when life gets in the way. She also highlights the significance of finding joy in the jo...

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22:51

218. Could This One Thing Be Causing Overeating or...

Make Fit Simple ·

2025/01/01

In this episode of MakeFitSimple, Andrea kicks off the new year with an eye-opening discussion about ultra-processed foods and their surprising impact on overeating and weight gain. Inspired by a groundbreaking study from the National Institutes of Health, Andrea dives into the science of how these foods influence hunger hormones, appetite, and eating behaviors, even when calories and nutrients are matched with minimally processed foods. With practical tips on grocery shopping, meal prep, and...

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19:29

217. Quick Tips for Preventing and Reducing Bloating

Make Fit Simple ·

2024/12/18

Andrea dives into a relatable topic: bloating. She shares quick, simple tips to prevent and reduce bloating, from hydration and gut-friendly foods to surprising strategies like abdominal massage, yoga, and mindful eating habits. Andrea also discusses the impact of gut health, hormones, and core strength on bloating, offering actionable advice for anyone dealing with this common issue. With her signature humor and practical approach, she equips listeners with tools to feel their best during th...

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29:50

216. My Best Tip for Helping Improve Perimenopause

Make Fit Simple ·

2024/12/11

Andrea dives into the vital role of strength training during perimenopause and beyond, breaking down how building muscle supports metabolic health, hormone regulation, and bone density. She explains why adding muscle is about more than aesthetics—it’s about improving quality of life and easing the transition into menopause. With practical tips, personal stories, and insights from research, Andrea empowers listeners to start or elevate their strength training journey, no matter their age. Plus...

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28:22

215. Overlooked Signs and Symptoms Hindering Your...

Make Fit Simple ·

2024/12/04

In this episode, Andrea dives deep into the often-overlooked signs of core health issues and how they impact the body, from ab gripping and rib flare to foot alignment and "booty clenching." She explains how these subtle imbalances can lead to back pain, pelvic floor dysfunction, and even difficulty building strength or losing fat. With practical tips, breathing techniques, and mobility exercises, Andrea guides listeners through steps to address these challenges and improve core stability. Re...

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35:48

214. Do I Have to Do Squats to Add Muscle or See...

Make Fit Simple ·

2024/11/27

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 ensure...

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35:15

Exercising Hard, But No Results? Here's Are Some Tips

Make Fit Simple ·

2024/11/19

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 onlyTry the app for ...

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35:04

212. What Consistency Actually Means

Make Fit Simple ·

2024/11/13

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 f...

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