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Let’s crack this misunderstanding wide open! But first, my Diastasis Recti Core Guide is 40% OFF (my biggest discount) for the next 48 hrs! Use code: JOY Now to business- One of the most common questions I get asked is “ I can’t tell if I have a Diastasis Recti or if it’s just fat. How do I know if I engage my core correct? Here’s the truth:
Whether your stomach is lean or has a layer of fat, if it’s pushing up and out during movement, that’s a sign of uncontrolled abdominal pressure meaning your deep core isn’t engaging correctly. This can worsen core function and is why you may see doming, which is a major indicator of diastasis recti. Think about it: when your limbs move away from your body, there’s actually more space for tissue (including fat) to spread out. So if your stomach is still pushing up and out during those movements, it’s a strong sign that your deep core needs attention to truly see belly improvements. Here’s what to focus on: 1. Master 360° breathing
Inhale to fill your ribs, belly, and back with air; exhale naturally.
Learn to notice rib flaring and ab-gripping both can block proper 360° breathing. 2. Learn to brace your deep core
Lift the pelvic floor gently, wrap the transverse abs in, as the ribs in and down.
This is the brace you’ll use during strength training and daily movements whenever you’re working against resistance. (ie. Moving furniture, picking up a kid) 3. Progress your deep-core training intentionally
Start with beginner deep-core work, then move into intermediate and advanced as your control improves. You can be incredibly strong and active yet still have a weak or uncoordinated deep core creating a rounded belly, back pain, or leakage from uncontrolled pressure. I break all of this down step-by-step in details inside my Diastasis Recti Guide, and I cover breathing and bracing in my free core breathing series. Drop 𝐒𝐔𝐏𝐏𝐎𝐑𝐓 I will send the info for both your way! @dfh.training.pics - Client and Core Guide pictures
13.0M
87.3K
2.79K
4mo ago
deliciouslyfitnhealthy
Let’s crack this misunderstanding wide open! But first, my Diastasis Recti Core Guide is 40% OFF (my biggest discount) for the next 48 hrs! Use code: JOY Now to business- One of the most common questions I get asked is “ I can’t tell if I have a Diastasis Recti or if it’s just fat. How do I know if I engage my core correct? Here’s the truth:
Whether your stomach is lean or has a layer of fat, if it’s pushing up and out during movement, that’s a sign of uncontrolled abdominal pressure meaning your deep core isn’t engaging correctly. This can worsen core function and is why you may see doming, which is a major indicator of diastasis recti. Think about it: when your limbs move away from your body, there’s actually more space for tissue (including fat) to spread out. So if your stomach is still pushing up and out during those movements, it’s a strong sign that your deep core needs attention to truly see belly improvements. Here’s what to focus on: 1. Master 360° breathing
Inhale to fill your ribs, belly, and back with air; exhale naturally.
Learn to notice rib flaring and ab-gripping both can block proper 360° breathing. 2. Learn to brace your deep core
Lift the pelvic floor gently, wrap the transverse abs in, as the ribs in and down.
This is the brace you’ll use during strength training and daily movements whenever you’re working against resistance. (ie. Moving furniture, picking up a kid) 3. Progress your deep-core training intentionally
Start with beginner deep-core work, then move into intermediate and advanced as your control improves. You can be incredibly strong and active yet still have a weak or uncoordinated deep core creating a rounded belly, back pain, or leakage from uncontrolled pressure. I break all of this down step-by-step in details inside my Diastasis Recti Guide, and I cover breathing and bracing in my free core breathing series. Drop 𝐒𝐔𝐏𝐏𝐎𝐑𝐓 I will send the info for both your way! @dfh.training.pics - Client and Core Guide pictures
My top post in 2024 and 2025!! This post shows my heart and why I started this account. Type “RESET” to info to join FREE 14 day Reset Challenge Jan 5th!! It’s all about tiny doable habits with your workouts, nutrition, hormones, and nervous system to build positive momentum. Nothing extreme and totally free! I want my girls to learn to LOVE movement! As a positive, exhilarating experience. A way to care for the amazing body God gave them. NOT as punishment for what they ate or how they look. I was like that in my early 20s. I want them to skip that phase because they will know better and just find joy in movement!!! To feel strong, healthy and powerful. I want them to see exercise as an ally to ease anxiety, stress and discouragement. To show self- love. Not a ball and chain due to self-hatred and feelings of not being enough! I want that for my kids. I want that for 𝐘𝐎𝐔𝐑 kids. And I want that for 𝐘𝐎𝐔! Strong mamas who love themselves. I share videos with my kids all over because this was how I make it work and I wanted you to know you can do it too! Please share in the comments what you want your kids to know about exercise and health? I love fitness with all my heart. I truly do. It’s not an act for me. Along with prayer, movement has carried me through very rough roads. It has lifted my spirits and made me feel alive so many times. I promise if you stop tearing yourself down for “every flaw” and focus on the amazing gift your body is every day, your mindset will change too! And you will feel strong, healthy and powerful. That is what I want for you. ❤️❤️ Happy New Year friends - Andrea *Livvy was 3 yrs old in the first clip and is 10 years old in the 2nd clip.
11.5M
61.4K
1.12K
3mo ago
deliciouslyfitnhealthy
My top post in 2024 and 2025!! This post shows my heart and why I started this account. Type “RESET” to info to join FREE 14 day Reset Challenge Jan 5th!! It’s all about tiny doable habits with your workouts, nutrition, hormones, and nervous system to build positive momentum. Nothing extreme and totally free! I want my girls to learn to LOVE movement! As a positive, exhilarating experience. A way to care for the amazing body God gave them. NOT as punishment for what they ate or how they look. I was like that in my early 20s. I want them to skip that phase because they will know better and just find joy in movement!!! To feel strong, healthy and powerful. I want them to see exercise as an ally to ease anxiety, stress and discouragement. To show self- love. Not a ball and chain due to self-hatred and feelings of not being enough! I want that for my kids. I want that for 𝐘𝐎𝐔𝐑 kids. And I want that for 𝐘𝐎𝐔! Strong mamas who love themselves. I share videos with my kids all over because this was how I make it work and I wanted you to know you can do it too! Please share in the comments what you want your kids to know about exercise and health? I love fitness with all my heart. I truly do. It’s not an act for me. Along with prayer, movement has carried me through very rough roads. It has lifted my spirits and made me feel alive so many times. I promise if you stop tearing yourself down for “every flaw” and focus on the amazing gift your body is every day, your mindset will change too! And you will feel strong, healthy and powerful. That is what I want for you. ❤️❤️ Happy New Year friends - Andrea *Livvy was 3 yrs old in the first clip and is 10 years old in the 2nd clip.
We definitely rival the Deadliest Catch crew. Nothing fitness about this post but I shared mid 2025 that my mom had stage 4 neuroendocrine cancer with a poor prognosis. Many of you continue to ask in DMs how she is doing ❤️❤️ I wanted to share her last scan showed her treatments are working really well & she is on a break from chemo and radiation until her next scan. So this is my bright spot for us. We filmed this couple weeks ago at the parade and I felt today was a good day to share it with her updated news. My sisters and I could not stop laughing when my dad whipped out our fisherman suits! Thanks to my sister @bboy_trips for finding the perfect music!😂
5.18M
100K
446
2mo ago
deliciouslyfitnhealthy
We definitely rival the Deadliest Catch crew. Nothing fitness about this post but I shared mid 2025 that my mom had stage 4 neuroendocrine cancer with a poor prognosis. Many of you continue to ask in DMs how she is doing ❤️❤️ I wanted to share her last scan showed her treatments are working really well & she is on a break from chemo and radiation until her next scan. So this is my bright spot for us. We filmed this couple weeks ago at the parade and I felt today was a good day to share it with her updated news. My sisters and I could not stop laughing when my dad whipped out our fisherman suits! Thanks to my sister @bboy_trips for finding the perfect music!😂
Just preparing for my grand adventures down the road…🤪👵🏻 Happy Friday!! I am all for staying strong to be able to do anything I need too👀…. I would love for you to join me in doing the workout plan I’m doing. Type WEEK to try a week FREE of my structured workouts to build progress! @dfh.training.pics - coaching, workouts, core guide And thanks @adinaharms for the inspo for this post! ❤️
4.55M
149K
1.97K
1mo ago
deliciouslyfitnhealthy
Just preparing for my grand adventures down the road…🤪👵🏻 Happy Friday!! I am all for staying strong to be able to do anything I need too👀…. I would love for you to join me in doing the workout plan I’m doing. Type WEEK to try a week FREE of my structured workouts to build progress! @dfh.training.pics - coaching, workouts, core guide And thanks @adinaharms for the inspo for this post! ❤️
I am furious. This is distortion of health and fitness. This is wrong on so many levels. I am a mother of 4 girls the same ages as these girls, and a personal trainer who has an all female clientele and has for 20 years. I am LIVID over this message. I am shaking with fury but also completely heart broken for the girls. We are not objects and fitness is more than chasing a perfect body! We have to send the right message to our kids and let them know what true fitness and health is and isn’t! I am all for teaching my kids to love movement and embrace strength! Fitness is about strength, endurance, functionality and abilities are and that’s for anyone! Regardless of their abdominal definition. Let me be clear: this isn’t about criticizing anyone’s personal journey to improve their muscle composition in a positive way. It’s about the damaging words I’ve heard from clients of things said to them as children or teenagers that continue to haunt them. Their fractured relationship with food and their own bodies is heartbreaking. We have a responsibility to do better. Our girls and boys deserve better!!!! Do better @officialandyelliott Ladies, you are doing so much better than you think you are! Keep your heads up and teach your kids the truth about health and fitness -Andrea
1.68M
46.8K
3.43K
11mo ago
deliciouslyfitnhealthy
I am furious. This is distortion of health and fitness. This is wrong on so many levels. I am a mother of 4 girls the same ages as these girls, and a personal trainer who has an all female clientele and has for 20 years. I am LIVID over this message. I am shaking with fury but also completely heart broken for the girls. We are not objects and fitness is more than chasing a perfect body! We have to send the right message to our kids and let them know what true fitness and health is and isn’t! I am all for teaching my kids to love movement and embrace strength! Fitness is about strength, endurance, functionality and abilities are and that’s for anyone! Regardless of their abdominal definition. Let me be clear: this isn’t about criticizing anyone’s personal journey to improve their muscle composition in a positive way. It’s about the damaging words I’ve heard from clients of things said to them as children or teenagers that continue to haunt them. Their fractured relationship with food and their own bodies is heartbreaking. We have a responsibility to do better. Our girls and boys deserve better!!!! Do better @officialandyelliott Ladies, you are doing so much better than you think you are! Keep your heads up and teach your kids the truth about health and fitness -Andrea
Let’s talk Diastasis Recti and how it not only affects how your core looks and feels but over all function in movements! Diastasis Recti is when the abdominal muscles separate due to the stretching and thinning of the linea alba (the connective tissue that runs down the center of your core). It can create leakage back pain, belly, pooch, and many other issues. The separation can happen above, at, or below the belly button. This often occurs after pregnancy and can linger for YEARS if not properly addressed. The good news? You don’t need surgery to heal it! �Here are a few key factors that can help improve Diastasis Recti: 1️⃣ Understand Your Breathing & Core Connection Proper breathing and core engagement are essential. Learning how to brace your core and coordinate your breath with movement is the foundational piece�I teach this in my free deep core series, which focuses on connecting the pelvic floor, transverse abdominals, and overall core activation. Type FREE for it! 2️⃣ Progress with Deep Core Exercises Once you’ve built that mind-body connection, it’s time to integrate it into progressive deep core exercises. Start slow and gradually increase the challenge as your strength improves. These are for Moves.�My Diastasis Recti Guide includes beginner to advanced deep core workouts to help you move safely and effectively. 3️⃣ Practice Core Awareness All Day Healing isn’t just about doing a few exercises, it’s about being mindful throughout your day-to-day life.�Focus on things like: * Proper posture and alignment * Bracing your core during daily activities * Moving with awareness during workouts Consistency matters more than intensity here. 4️⃣ Be Patient and Consistent Your core didn’t separate overnight, and it won’t heal overnight either.�Patience, mindfulness, and consistency are your best tools. You don’t need to be perfect you just need to keep showing up. @dfh.training.pics - diastasis recti guide, nutrition coaching, and make it simple
1.58M
18.6K
3.11K
1mo ago
deliciouslyfitnhealthy
Let’s talk Diastasis Recti and how it not only affects how your core looks and feels but over all function in movements! Diastasis Recti is when the abdominal muscles separate due to the stretching and thinning of the linea alba (the connective tissue that runs down the center of your core). It can create leakage back pain, belly, pooch, and many other issues. The separation can happen above, at, or below the belly button. This often occurs after pregnancy and can linger for YEARS if not properly addressed. The good news? You don’t need surgery to heal it! �Here are a few key factors that can help improve Diastasis Recti: 1️⃣ Understand Your Breathing & Core Connection Proper breathing and core engagement are essential. Learning how to brace your core and coordinate your breath with movement is the foundational piece�I teach this in my free deep core series, which focuses on connecting the pelvic floor, transverse abdominals, and overall core activation. Type FREE for it! 2️⃣ Progress with Deep Core Exercises Once you’ve built that mind-body connection, it’s time to integrate it into progressive deep core exercises. Start slow and gradually increase the challenge as your strength improves. These are for Moves.�My Diastasis Recti Guide includes beginner to advanced deep core workouts to help you move safely and effectively. 3️⃣ Practice Core Awareness All Day Healing isn’t just about doing a few exercises, it’s about being mindful throughout your day-to-day life.�Focus on things like: * Proper posture and alignment * Bracing your core during daily activities * Moving with awareness during workouts Consistency matters more than intensity here. 4️⃣ Be Patient and Consistent Your core didn’t separate overnight, and it won’t heal overnight either.�Patience, mindfulness, and consistency are your best tools. You don’t need to be perfect you just need to keep showing up. @dfh.training.pics - diastasis recti guide, nutrition coaching, and make it simple
Anyone else feel this way? Type THRIVE to join my new newsletter! I launched it last week, and I’ll be sharing tons of info on hormones, core strength, recipes, mental health, workouts, women’s health, and so much more — all with a positive vibe! As for this post — yes, I feel like a “tweener” again. It’s weird and confusing 😂. Over the past year, I’ve been open about my own hormone imbalances, and I’ve learned so much through my hormone certification and constant research and podcast interviews. I’m even working on a supplement and adaptogen cheat sheet (linked to symptoms) to give you ideas and help you recognize when your hormones might be off and ideas to help. My goal is to keep helping you feel strong in your body — with effective workouts, deep core knowledge, solid sustainable nutrition, and hormone awareness to help you thrive - all while keeping it simple and easy to understand with positivity and real talk to remind you that you are not alone. I end every podcast episode with this simple sentence and I mean it - You’re doing so much better than you think you are — Andrea
1.56M
30.4K
937
8mo ago
deliciouslyfitnhealthy
Anyone else feel this way? Type THRIVE to join my new newsletter! I launched it last week, and I’ll be sharing tons of info on hormones, core strength, recipes, mental health, workouts, women’s health, and so much more — all with a positive vibe! As for this post — yes, I feel like a “tweener” again. It’s weird and confusing 😂. Over the past year, I’ve been open about my own hormone imbalances, and I’ve learned so much through my hormone certification and constant research and podcast interviews. I’m even working on a supplement and adaptogen cheat sheet (linked to symptoms) to give you ideas and help you recognize when your hormones might be off and ideas to help. My goal is to keep helping you feel strong in your body — with effective workouts, deep core knowledge, solid sustainable nutrition, and hormone awareness to help you thrive - all while keeping it simple and easy to understand with positivity and real talk to remind you that you are not alone. I end every podcast episode with this simple sentence and I mean it - You’re doing so much better than you think you are — Andrea
Just tryin’ to get my steps in👀👀👀🤫 Can anyone relate??? But for real, NEAT exercise matters! NEAT stands for Non-Exercise Activity Thermogenesis which is the energy you use from everyday activities that aren’t considered structured exercise. So move your body… take the stairs, answer emails while walking and park in the back of the Target parking lot.… No matter the real reason! 😂 Happy Friday fam… hope you get your steps in running errands this weekend 🤫🤪 Nutrition Coaching, Make Fit Simple App, Diastasis Recti Coach @dfh.training.pics
1.35M
8.13K
172
3w ago
deliciouslyfitnhealthy
Just tryin’ to get my steps in👀👀👀🤫 Can anyone relate??? But for real, NEAT exercise matters! NEAT stands for Non-Exercise Activity Thermogenesis which is the energy you use from everyday activities that aren’t considered structured exercise. So move your body… take the stairs, answer emails while walking and park in the back of the Target parking lot.… No matter the real reason! 😂 Happy Friday fam… hope you get your steps in running errands this weekend 🤫🤪 Nutrition Coaching, Make Fit Simple App, Diastasis Recti Coach @dfh.training.pics
Chest is my least favorite muscle to work BUT I don’t skip it because imbalances between your chest and back muscles can actually contribute to shoulder and back pain! When your chest gets tight or your upper back is weak, your shoulders tend to round forward. Over time, that posture stresses your back and neck creating a painful cycle of overuse, underuse, and tension. 👉 So yes, your chest matters too! Not everyone can (or should) do push-ups right away especially if you’re postpartum or have Diastasis Recti. A weaker core can make push-ups tricky if you can’t engage the core properly, but that doesn’t mean skipping chest work altogether. In my Make Fit Simple App, I make sure every muscle group gets attention each week -and yes, I’ve built full chest work with zero push-ups that are still super effective and core-friendly! A strong, mobile chest helps you:
✨ Improve posture
✨ Reduce shoulder and back discomfort
✨ Create better upper-body balance and function Yet so many women focus only on abs and legs 🤦🏼‍♀️ forgetting that true strength and good posture come from training every muscle group! So let’s fix that.
Try these chest exercises -no push-ups included! This is an older video but still worth sharing!! 10 reps of each 3 rounds . You can do these as a stand alone or mix them into another workout! 
And don’t forget to stretch your chest to maintain mobility and balance 🫶 Exercise Tips: ✅ Bench optional:
If you can, use a bench it gives you more range of motion.
No bench? The floor, couch, or even a firm bed works too! ✅ Core connection:
Exhale as you lift the weight, gently lift your pelvic floor (imagine sipping through a straw 😉) and draw your belly (transverse abs) in and up to engage your deep core.
Inhale and relax as you return to neutral. ✅ Slow and controlled = better results.
Your tempo matters both up and down.
The video may look faster because it’s sped up but in real time heavier and slower wins every time. Client coaching pics, Diastasis Recti Core Guide, and the Make Fit Simple App available at 👉 @dfh.training.pics
895K
hidden
53
5mo ago
deliciouslyfitnhealthy
Chest is my least favorite muscle to work BUT I don’t skip it because imbalances between your chest and back muscles can actually contribute to shoulder and back pain! When your chest gets tight or your upper back is weak, your shoulders tend to round forward. Over time, that posture stresses your back and neck creating a painful cycle of overuse, underuse, and tension. 👉 So yes, your chest matters too! Not everyone can (or should) do push-ups right away especially if you’re postpartum or have Diastasis Recti. A weaker core can make push-ups tricky if you can’t engage the core properly, but that doesn’t mean skipping chest work altogether. In my Make Fit Simple App, I make sure every muscle group gets attention each week -and yes, I’ve built full chest work with zero push-ups that are still super effective and core-friendly! A strong, mobile chest helps you:
✨ Improve posture
✨ Reduce shoulder and back discomfort
✨ Create better upper-body balance and function Yet so many women focus only on abs and legs 🤦🏼‍♀️ forgetting that true strength and good posture come from training every muscle group! So let’s fix that.
Try these chest exercises -no push-ups included! This is an older video but still worth sharing!! 10 reps of each 3 rounds . You can do these as a stand alone or mix them into another workout! 
And don’t forget to stretch your chest to maintain mobility and balance 🫶 Exercise Tips: ✅ Bench optional:
If you can, use a bench it gives you more range of motion.
No bench? The floor, couch, or even a firm bed works too! ✅ Core connection:
Exhale as you lift the weight, gently lift your pelvic floor (imagine sipping through a straw 😉) and draw your belly (transverse abs) in and up to engage your deep core.
Inhale and relax as you return to neutral. ✅ Slow and controlled = better results.
Your tempo matters both up and down.
The video may look faster because it’s sped up but in real time heavier and slower wins every time. Client coaching pics, Diastasis Recti Core Guide, and the Make Fit Simple App available at 👉 @dfh.training.pics
This isn’t my typical kind of post, but I’m sharing it for anyone who may be struggling with something right now. I see you. Please—don’t let your challenges sink you. We were meant to rise. We don’t get to choose every circumstance in life, but we do get to choose how we respond and what we focus on. 
For me, I’ve promised myself to stay strong—mentally and physically—so I never have to wonder whether I can step in and help in anyway when it’s needed. I will also lean into prayer every step of the way.. no matter what those steps look like. Let me say it again… The struggle may hurt, it may stretch you— but don’t let it sink you.
 We were built to rise. ❤️ -Andrea
759K
30.4K
1.60K
8mo ago
deliciouslyfitnhealthy
This isn’t my typical kind of post, but I’m sharing it for anyone who may be struggling with something right now. I see you. Please—don’t let your challenges sink you. We were meant to rise. We don’t get to choose every circumstance in life, but we do get to choose how we respond and what we focus on. 
For me, I’ve promised myself to stay strong—mentally and physically—so I never have to wonder whether I can step in and help in anyway when it’s needed. I will also lean into prayer every step of the way.. no matter what those steps look like. Let me say it again… The struggle may hurt, it may stretch you— but don’t let it sink you.
 We were built to rise. ❤️ -Andrea
Who’s with me?? Using the famous words from the movie Bridesmaids …“Look away!!!” 😆☠️👀 
Just close your eyes… and get that workout in! 💪 There’s always someone or something waiting for you OR something you “should” be doing. But at some point, your physical and mental health have to matter because when you take care of yourself, you can handle everything else better. Getting in a solid workout a couple times a week can do wonders for both your body and your mind! So tell me -what’s something you struggle with when it comes to fitness or health? Drop it in the comments! 👇
We’re a community, and we can help each other so if you have a tip for a comment you see respond to it too💥 If you relate to the chaos of motherhood we would be friends so follow @deliciouslyfitnhealthy for more! And Check out my Personal Coaching Client transformation @dfh.training.pics I would love to get to know and work with you! Andrea
746K
11.1K
385
5mo ago
deliciouslyfitnhealthy
Who’s with me?? Using the famous words from the movie Bridesmaids …“Look away!!!” 😆☠️👀 
Just close your eyes… and get that workout in! 💪 There’s always someone or something waiting for you OR something you “should” be doing. But at some point, your physical and mental health have to matter because when you take care of yourself, you can handle everything else better. Getting in a solid workout a couple times a week can do wonders for both your body and your mind! So tell me -what’s something you struggle with when it comes to fitness or health? Drop it in the comments! 👇
We’re a community, and we can help each other so if you have a tip for a comment you see respond to it too💥 If you relate to the chaos of motherhood we would be friends so follow @deliciouslyfitnhealthy for more! And Check out my Personal Coaching Client transformation @dfh.training.pics I would love to get to know and work with you! Andrea
No one warned me there would be a round two of hormonal chaos! Anyone else relate?🫠 Fatigue, brain fog, weight gain, mood swings are all real. They’re not “just in your head.” And yes, perimenopause can last up to 10 years. I felt unequipped for this transition myself, which is why I completed a hormone certification to add to my metabolic coaching for clients! We already focused on workouts & nutrition but adding in hormones & the nervous system really pushes results because health is well-rounded!! I’d love to help you if you want a more hands on approach! In the meantime, here are a few quick tips to help: ✅ Prioritize strength training 3–4x per week to support muscle and metabolism. This is especially important for insulin sensitivity, sleep, mood, stress resilience, & body composition. Make sure you’re challenging yourself with progressive overload. All of my programs in the app are built this way💪 ✅ Eat enough protein (about 30g per meal) to support muscle & recovery. As we age, our bodies utilize protein less efficiently, so our needs increase. Protein supports muscle, which supports metabolism & eating it consistently helps with blood sugar balance. ✅ Don’t skip recovery. Sleep, walking, & lower-intensity days help regulate stress hormones. Overtraining can backfire especially in your mid 30s and beyond. You can’t out-train poor sleep or chronic stress. Recovery matters. ✅ Fuel your workouts instead of under-eating. Many of us were taught to fear food or chase “skinny.” But being under-fueled isn’t supportive of body composition, bone density, or looking toned. Muscle is what creates a “firm look” & you can’t build muscle without adequate nutrition. It needs building blocks. Everyone’s needs are different, which is why I love coaching. I’m able to tailor support based on your current habits & goals.❤️ Yes, the hormone shifts of midlife are real. But with proper lifestyle strategies, awareness of supplements & adaptogens, & appropriate lab work (especially if considering HRT), you can absolutely feel supported through this transition. Knowledge & support makes all the difference!! We got this!!!! @dfh.training.pics - coaching clients
662K
hidden
163
1mo ago
deliciouslyfitnhealthy
No one warned me there would be a round two of hormonal chaos! Anyone else relate?🫠 Fatigue, brain fog, weight gain, mood swings are all real. They’re not “just in your head.” And yes, perimenopause can last up to 10 years. I felt unequipped for this transition myself, which is why I completed a hormone certification to add to my metabolic coaching for clients! We already focused on workouts & nutrition but adding in hormones & the nervous system really pushes results because health is well-rounded!! I’d love to help you if you want a more hands on approach! In the meantime, here are a few quick tips to help: ✅ Prioritize strength training 3–4x per week to support muscle and metabolism. This is especially important for insulin sensitivity, sleep, mood, stress resilience, & body composition. Make sure you’re challenging yourself with progressive overload. All of my programs in the app are built this way💪 ✅ Eat enough protein (about 30g per meal) to support muscle & recovery. As we age, our bodies utilize protein less efficiently, so our needs increase. Protein supports muscle, which supports metabolism & eating it consistently helps with blood sugar balance. ✅ Don’t skip recovery. Sleep, walking, & lower-intensity days help regulate stress hormones. Overtraining can backfire especially in your mid 30s and beyond. You can’t out-train poor sleep or chronic stress. Recovery matters. ✅ Fuel your workouts instead of under-eating. Many of us were taught to fear food or chase “skinny.” But being under-fueled isn’t supportive of body composition, bone density, or looking toned. Muscle is what creates a “firm look” & you can’t build muscle without adequate nutrition. It needs building blocks. Everyone’s needs are different, which is why I love coaching. I’m able to tailor support based on your current habits & goals.❤️ Yes, the hormone shifts of midlife are real. But with proper lifestyle strategies, awareness of supplements & adaptogens, & appropriate lab work (especially if considering HRT), you can absolutely feel supported through this transition. Knowledge & support makes all the difference!! We got this!!!! @dfh.training.pics - coaching clients
Core Swaps + Last Day of 40% OFF my Diastasis Recti Core Guide!! Code: JOY! Drop ”JOY” below for the sale details. Plus ask any questions you have! It’s my biggest discount as normally I only do 30 % and that’s 2-3 times a year! For the swaps: ⬇️⬇️ PLEASE UNDERSTAND: This isn’t about labeling exercises as “good” or “bad.” There is no strict Diastasis Recti no-no list. The issue is can you do the movement properly which is what makes a move effective. Developing self-awareness and noticing when you’re creating outward pressure (doming) along the midline is key. Doming often means you’re not using the movement efficiently, and it may be working against your core improvements instead of for it. The goal is to be able to do any core exercise with: * proper breathing * deep core connection * solid mechanics If you see doming, you’re not doomed, and you don’t need to be scared. It’s simply a sign that you may need to step down to a more supportive variation to build deep-core strength. THEN you can work your way back up. That’s exactly where these swaps come in! Build, progress, and return to harder movements over time. And if you need help, knowing how to progress those movements that’s where the Diastasis Recti course comes in and I have plenty of core videos on my Instagram as well . Whoot whoot …You’ve got this! @dfh.training.pics - coaching, Core Guide, App
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deliciouslyfitnhealthy
Core Swaps + Last Day of 40% OFF my Diastasis Recti Core Guide!! Code: JOY! Drop ”JOY” below for the sale details. Plus ask any questions you have! It’s my biggest discount as normally I only do 30 % and that’s 2-3 times a year! For the swaps: ⬇️⬇️ PLEASE UNDERSTAND: This isn’t about labeling exercises as “good” or “bad.” There is no strict Diastasis Recti no-no list. The issue is can you do the movement properly which is what makes a move effective. Developing self-awareness and noticing when you’re creating outward pressure (doming) along the midline is key. Doming often means you’re not using the movement efficiently, and it may be working against your core improvements instead of for it. The goal is to be able to do any core exercise with: * proper breathing * deep core connection * solid mechanics If you see doming, you’re not doomed, and you don’t need to be scared. It’s simply a sign that you may need to step down to a more supportive variation to build deep-core strength. THEN you can work your way back up. That’s exactly where these swaps come in! Build, progress, and return to harder movements over time. And if you need help, knowing how to progress those movements that’s where the Diastasis Recti course comes in and I have plenty of core videos on my Instagram as well . Whoot whoot …You’ve got this! @dfh.training.pics - coaching, Core Guide, App
Do you want more rib flare tips? Let me know! Also please note this is one tip to help and bring awareness. Questions? This is an oldie but goodie tip!! Flared ribs affect your workouts and your core’s ability to improve. Often we think of only core work to improve it but if we aren’t aware of all exercises (like this overhead tricep extension) we won’t see or feel improvements! I also have a whole education section in my Make Fit Simple app on how to help improve Rib Flare. Comment 𝐏𝐋𝐀𝐍 to try the app for 7 days free! I have found that when you lift one leg it changes the body’s positioning which can help prevent the back from arching. Lifting one leg also stacks my ribs a little bit better under my pelvis. It is not a be-all, end-all fix. It is a way to raise awareness and help cue those ribs to stay in and down especially if you are using heavy weights. Also don’t forget, you need to be exhaling to brace the core to draw those ribs in and down as your arms lower behind your head and raise! Inhale at the top! Don’t hold your breath as it creates intra abdominal pressure. If the breathing isn’t there and your Ab gripping (gripping the upper abs in FIRST) it can also cause problems! Breathing matters 😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨 You got this! ❤️ @dfh.training.pics - Hands on Nutrition Coaching, Diastasis Recti Core Guide & Make Fit Simple App
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deliciouslyfitnhealthy
Do you want more rib flare tips? Let me know! Also please note this is one tip to help and bring awareness. Questions? This is an oldie but goodie tip!! Flared ribs affect your workouts and your core’s ability to improve. Often we think of only core work to improve it but if we aren’t aware of all exercises (like this overhead tricep extension) we won’t see or feel improvements! I also have a whole education section in my Make Fit Simple app on how to help improve Rib Flare. Comment 𝐏𝐋𝐀𝐍 to try the app for 7 days free! I have found that when you lift one leg it changes the body’s positioning which can help prevent the back from arching. Lifting one leg also stacks my ribs a little bit better under my pelvis. It is not a be-all, end-all fix. It is a way to raise awareness and help cue those ribs to stay in and down especially if you are using heavy weights. Also don’t forget, you need to be exhaling to brace the core to draw those ribs in and down as your arms lower behind your head and raise! Inhale at the top! Don’t hold your breath as it creates intra abdominal pressure. If the breathing isn’t there and your Ab gripping (gripping the upper abs in FIRST) it can also cause problems! Breathing matters 😮‍💨😮‍💨😮‍💨😮‍💨😮‍💨 You got this! ❤️ @dfh.training.pics - Hands on Nutrition Coaching, Diastasis Recti Core Guide & Make Fit Simple App
BOOM!! Try my programs 30 days free and 30% off the annual right now with my anniversary sale 🎉🎉🎉. Direct 🔗 in my bio! What move do you want tips on next? I have an entire form section in my app with easy to understand videos for form tips, plus voiceover cues for all movements so your workouts are not only effective with progressive overload but also effective with your form and mind-muscle connection!! This is a big mistake I used to see all the time when coaching classes. The simple concept of folding forward compared to sitting back can make all of the mechanics feel completely different. More quick cues to help: ✅Imagine shutting a car door behind you with your booty. Hips go back, not down ✅Slight bend in the knees while keeping a neutral spine ✅ Imagine holding cutie oranges in your armpits locking your lats (back muscle) to keep them in place . No limp noodle backs ✅Exhale to bracing the core as you imagine pushing the floor away from you with your entire foot. Your big toe heel and little toe (tripod foot) should all keep contact with the floor! Hope this helps!! ❤️ -Andrea
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BOOM!! Try my programs 30 days free and 30% off the annual right now with my anniversary sale 🎉🎉🎉. Direct 🔗 in my bio! What move do you want tips on next? I have an entire form section in my app with easy to understand videos for form tips, plus voiceover cues for all movements so your workouts are not only effective with progressive overload but also effective with your form and mind-muscle connection!! This is a big mistake I used to see all the time when coaching classes. The simple concept of folding forward compared to sitting back can make all of the mechanics feel completely different. More quick cues to help: ✅Imagine shutting a car door behind you with your booty. Hips go back, not down ✅Slight bend in the knees while keeping a neutral spine ✅ Imagine holding cutie oranges in your armpits locking your lats (back muscle) to keep them in place . No limp noodle backs ✅Exhale to bracing the core as you imagine pushing the floor away from you with your entire foot. Your big toe heel and little toe (tripod foot) should all keep contact with the floor! Hope this helps!! ❤️ -Andrea
Let’s talk diastasis Recti! I filmed this back in March and completely forgot to share it! The amount of videos I filmed and still haven’t shared is a little ridiculous🫠🤦🏼‍♀️! Anyway… Diastasis Recti is condition where the abdominal muscles separate due to the stretching and thinning of the linea alba—the connective tissue that runs down the center of your core. It can create leakage back pain, belly, pooch, and many other issues. The separation can happen above, at, or below the belly button. This often occurs after pregnancy and can linger for YEARS if not properly addressed. The good news? You don’t need surgery to heal it! 
Here are a few key factors that can help improve Diastasis Recti: 1️⃣ Understand Your Breathing & Core Connection Proper breathing and core engagement are essential. Learning how to brace your core and coordinate your breath with movement is the foundational piece
I teach this in my free deep core series, which focuses on connecting the pelvic floor, transverse abdominals, and overall core activation. Type FREE for it! 2️⃣ Progress with Deep Core Exercises Once you’ve built that mind-body connection, it’s time to integrate it into progressive deep core exercises. Start slow and gradually increase the challenge as your strength improves. These are for Moves.
My Diastasis Recti Guide includes beginner to advanced deep core workouts to help you move safely and effectively. 3️⃣ Practice Core Awareness All Day Healing isn’t just about doing a few exercises—it’s about being mindful throughout your day-to-day life.
Focus on things like: * Proper posture and alignment * Bracing your core during daily activities * Moving with awareness during workouts Consistency matters more than intensity here. 4️⃣ Be Patient and Consistent Your core didn’t separate overnight, and it won’t heal overnight either.
Patience, mindfulness, and consistency are your best tools. You don’t need to be perfect—you just need to keep showing up. @dfh.training.pics - diastasis recti guide, nutrition coaching, and make it simple
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deliciouslyfitnhealthy
Let’s talk diastasis Recti! I filmed this back in March and completely forgot to share it! The amount of videos I filmed and still haven’t shared is a little ridiculous🫠🤦🏼‍♀️! Anyway… Diastasis Recti is condition where the abdominal muscles separate due to the stretching and thinning of the linea alba—the connective tissue that runs down the center of your core. It can create leakage back pain, belly, pooch, and many other issues. The separation can happen above, at, or below the belly button. This often occurs after pregnancy and can linger for YEARS if not properly addressed. The good news? You don’t need surgery to heal it! 
Here are a few key factors that can help improve Diastasis Recti: 1️⃣ Understand Your Breathing & Core Connection Proper breathing and core engagement are essential. Learning how to brace your core and coordinate your breath with movement is the foundational piece
I teach this in my free deep core series, which focuses on connecting the pelvic floor, transverse abdominals, and overall core activation. Type FREE for it! 2️⃣ Progress with Deep Core Exercises Once you’ve built that mind-body connection, it’s time to integrate it into progressive deep core exercises. Start slow and gradually increase the challenge as your strength improves. These are for Moves.
My Diastasis Recti Guide includes beginner to advanced deep core workouts to help you move safely and effectively. 3️⃣ Practice Core Awareness All Day Healing isn’t just about doing a few exercises—it’s about being mindful throughout your day-to-day life.
Focus on things like: * Proper posture and alignment * Bracing your core during daily activities * Moving with awareness during workouts Consistency matters more than intensity here. 4️⃣ Be Patient and Consistent Your core didn’t separate overnight, and it won’t heal overnight either.
Patience, mindfulness, and consistency are your best tools. You don’t need to be perfect—you just need to keep showing up. @dfh.training.pics - diastasis recti guide, nutrition coaching, and make it simple
4 of my favorite hip exercises! Let me know if you want a part 2 — I’ve got plenty more that helped me personally. I was diagnosed with Avascular Necrosis (AVN) via MRI 3.5 years ago. If you’ve followed me for a while, you know the story: I was told nothing would help, and that my hip would slowly deteriorate. But I didn’t accept that. I kept doing physical therapy, tons of mobility work, got PRP injections, and did peptides (BPC-157). Over time, the pain eased and my mobility returned. My PT suggested a follow-up MRI 8 months later — and it showed no AVN. Crazy, right? AVN doesn’t just disappear. I now believe I may have been misdiagnosed and actually had transient osteoporosis of the hip, which mimics AVN but often heals. The only downside: full range of motion doesn’t always return. I don’t know exactly what happened, but here’s what I do know — I didn’t give up. I stayed consistent, adapted, and did whatever I could to strengthen my body. And it paid off. If I’d listened to the surgeons, I would’ve given up. Instead, I pushed through. So whatever you’re facing — don’t quit. You never know what’s possible if you keep going. This is also why I added all of the form and the mobility section in my make fit simple app for here The Moves- 1. For the adductor rocks shift rotate front-diagonal to fully out to the side, keeping your heel on the ground. 2. If full lifting your foot around and extending is tough, start with lifting your knee to work on external mobility. Modification- sit on a chair 3. Great for low back + abductors. Shift back without letting your hips tuck under. Stretch as deep as you can without losing form. 4. This CARS-inspired. Lift your foot and rotate it around to place flat on the floor, opening your hip. Keep hips stable - avoid tipping to the side as your foot rotates @dfh.training.pics - coaching, Make Fit Simple, Core guide
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4 of my favorite hip exercises! Let me know if you want a part 2 — I’ve got plenty more that helped me personally. I was diagnosed with Avascular Necrosis (AVN) via MRI 3.5 years ago. If you’ve followed me for a while, you know the story: I was told nothing would help, and that my hip would slowly deteriorate. But I didn’t accept that. I kept doing physical therapy, tons of mobility work, got PRP injections, and did peptides (BPC-157). Over time, the pain eased and my mobility returned. My PT suggested a follow-up MRI 8 months later — and it showed no AVN. Crazy, right? AVN doesn’t just disappear. I now believe I may have been misdiagnosed and actually had transient osteoporosis of the hip, which mimics AVN but often heals. The only downside: full range of motion doesn’t always return. I don’t know exactly what happened, but here’s what I do know — I didn’t give up. I stayed consistent, adapted, and did whatever I could to strengthen my body. And it paid off. If I’d listened to the surgeons, I would’ve given up. Instead, I pushed through. So whatever you’re facing — don’t quit. You never know what’s possible if you keep going. This is also why I added all of the form and the mobility section in my make fit simple app for here The Moves- 1. For the adductor rocks shift rotate front-diagonal to fully out to the side, keeping your heel on the ground. 2. If full lifting your foot around and extending is tough, start with lifting your knee to work on external mobility. Modification- sit on a chair 3. Great for low back + abductors. Shift back without letting your hips tuck under. Stretch as deep as you can without losing form. 4. This CARS-inspired. Lift your foot and rotate it around to place flat on the floor, opening your hip. Keep hips stable - avoid tipping to the side as your foot rotates @dfh.training.pics - coaching, Make Fit Simple, Core guide
Rib Flare & Diastasis Recti: If your bra feels tighter since having kids, your ribs flare out, your core isn’t improving and/or your lower back feels locked up from that anterior tilt its make some changes! Even if rib flare isn’t an issue for you, this series is still amazing for both upper and lower Diastasis Recti! The first step to making these effective is understanding core breathing. There should be expansion through the ribs, belly and back when you inhale and then as you exhale the ribs come in and down without forcing them or ab gripping to brace. My FREE Core Series helps explain this You also want to focus on releasing your lats and improving rib mobility—since with rib flare, your ribs often get stuck in that “inhaled” position. Doing this will make these exercises much more effective! You can work on using a foam roller for your lats, Wall angels and just getting some more thoracic mobility. And lastly add in some solid deep core work that progresses with challenge overtime to retrain the diaphragm,core muscles, and pelvic floor to work as a unit! This workout gives 4 ideas plus I have a few older reels on rib flare, an education section in my Make Fit Simple. My Diastasis Recti Guide has a rib flare chapter and 45 progressive deep core workouts in it as well 3–4 Rounds
6 Reps of Each @dfh.training.pics — Diastasis Recti Core Guide | Make Fit Simple App | Nutrition Coaching Let me know if you have any questions!
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deliciouslyfitnhealthy
Rib Flare & Diastasis Recti: If your bra feels tighter since having kids, your ribs flare out, your core isn’t improving and/or your lower back feels locked up from that anterior tilt its make some changes! Even if rib flare isn’t an issue for you, this series is still amazing for both upper and lower Diastasis Recti! The first step to making these effective is understanding core breathing. There should be expansion through the ribs, belly and back when you inhale and then as you exhale the ribs come in and down without forcing them or ab gripping to brace. My FREE Core Series helps explain this You also want to focus on releasing your lats and improving rib mobility—since with rib flare, your ribs often get stuck in that “inhaled” position. Doing this will make these exercises much more effective! You can work on using a foam roller for your lats, Wall angels and just getting some more thoracic mobility. And lastly add in some solid deep core work that progresses with challenge overtime to retrain the diaphragm,core muscles, and pelvic floor to work as a unit! This workout gives 4 ideas plus I have a few older reels on rib flare, an education section in my Make Fit Simple. My Diastasis Recti Guide has a rib flare chapter and 45 progressive deep core workouts in it as well 3–4 Rounds
6 Reps of Each @dfh.training.pics — Diastasis Recti Core Guide | Make Fit Simple App | Nutrition Coaching Let me know if you have any questions!
Try my programs 30 days FREE + 30% off the annual option right with my quick sale!!! Type ‘PARTY’ for the discount! I teach this in detail in my app programs in the education section and in all my workout voice cues too! I am not saying this cue is always bad as it does help some, BUT in my coaching experience I have seen soooo many people just suck in at the belly 👀 instead of actually engaging the deep core properly with this cue. This matters because your deep core is literally the key to reducing back pain, leakage, and a rounded belly in all of your workouts and daily life, especially if you have diastasis recti or are simply are trying to strengthen your whole body, as your core is the stabilizer in every movement! It starts with a 360 breath, filling your ribs, belly and back with air. Then on the exhale naturally lift the pelvic floor, wrap your transverse abs in, and draw your ribs in and down (NOT forcing them in like ab gripping) to lock in as a core unit. Not just the belly button drawing in! This way the core is ready for action! I also teach this step by step in my free 4 video core series. Drop FREE below and I will send it your way! ❤️Lastly- two quick quick signs you may not be engaging the core correctly and may need a reset: 1- Your ribs are staying popped out OR draw/grip in before your lower belly does. 2- You experience leakage. Drawing in at the belly button alone ( belly button to spine) can actually cause leakage as it disconnects the pelvic floor due to the pressure at mid belly alone. Hope that helps and as I said I have two resources above to help! Questions? You got this - Andrea
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deliciouslyfitnhealthy
Try my programs 30 days FREE + 30% off the annual option right with my quick sale!!! Type ‘PARTY’ for the discount! I teach this in detail in my app programs in the education section and in all my workout voice cues too! I am not saying this cue is always bad as it does help some, BUT in my coaching experience I have seen soooo many people just suck in at the belly 👀 instead of actually engaging the deep core properly with this cue. This matters because your deep core is literally the key to reducing back pain, leakage, and a rounded belly in all of your workouts and daily life, especially if you have diastasis recti or are simply are trying to strengthen your whole body, as your core is the stabilizer in every movement! It starts with a 360 breath, filling your ribs, belly and back with air. Then on the exhale naturally lift the pelvic floor, wrap your transverse abs in, and draw your ribs in and down (NOT forcing them in like ab gripping) to lock in as a core unit. Not just the belly button drawing in! This way the core is ready for action! I also teach this step by step in my free 4 video core series. Drop FREE below and I will send it your way! ❤️Lastly- two quick quick signs you may not be engaging the core correctly and may need a reset: 1- Your ribs are staying popped out OR draw/grip in before your lower belly does. 2- You experience leakage. Drawing in at the belly button alone ( belly button to spine) can actually cause leakage as it disconnects the pelvic floor due to the pressure at mid belly alone. Hope that helps and as I said I have two resources above to help! Questions? You got this - Andrea
It’s ALL three at once! I’ve never done it without a swear word under my breath and breaking a sweat while I question all my life choices😂🧐. Don’t put me down for exercise today.. I changed a fitted sheet! Happy Sundaaaaayyyy🤪!!
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deliciouslyfitnhealthy
It’s ALL three at once! I’ve never done it without a swear word under my breath and breaking a sweat while I question all my life choices😂🧐. Don’t put me down for exercise today.. I changed a fitted sheet! Happy Sundaaaaayyyy🤪!!

Andrea -Mom Fitness: Nutrition- Hormones-Diastasis (@deliciouslyfitnhealthy) Instagram Stats & Analytics

Andrea -Mom Fitness: Nutrition- Hormones-Diastasis (@deliciouslyfitnhealthy) has 1.04M Instagram followers with a 1.35% engagement rate over the past 12 months. Across 199 posts, Andrea -Mom Fitness: Nutrition- Hormones-Diastasis received 752K total likes and 60.7M impressions, averaging 3.78K likes per post. This page tracks Andrea -Mom Fitness: Nutrition- Hormones-Diastasis's performance metrics, top content, and engagement trends — updated daily.

Andrea -Mom Fitness: Nutrition- Hormones-Diastasis (@deliciouslyfitnhealthy) Instagram Analytics FAQ

How many Instagram followers does Andrea -Mom Fitness: Nutrition- Hormones-Diastasis have?+
Andrea -Mom Fitness: Nutrition- Hormones-Diastasis (@deliciouslyfitnhealthy) has 1.04M Instagram followers as of April 2026.
What is Andrea -Mom Fitness: Nutrition- Hormones-Diastasis's Instagram engagement rate?+
Andrea -Mom Fitness: Nutrition- Hormones-Diastasis's Instagram engagement rate is 1.35% over the last 12 months, based on 199 posts.
How many likes does Andrea -Mom Fitness: Nutrition- Hormones-Diastasis get on Instagram?+
Andrea -Mom Fitness: Nutrition- Hormones-Diastasis received 752K total likes across 199 posts in the last 12 months, averaging 3.78K likes per post.
How many Instagram impressions does Andrea -Mom Fitness: Nutrition- Hormones-Diastasis get?+
Andrea -Mom Fitness: Nutrition- Hormones-Diastasis's Instagram content generated 60.7M total impressions over the last 12 months.