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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
86.9K
2.78K
10mo 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.
11.8M
62.2K
1.13K
9mo 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!😂
5.32M
105K
458
8mo 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! ❤️
4.59M
149K
1.98K
7mo 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 was diagnosed after an MRI with AVN four years ago & told by five different surgeons that I would need a hip replacement. I was told I would need surgery within 12 months and one Dr. even said “I schedule out a couple months so you need to make the appointment now”. My hip was supposed to progressively get worse. Long story short, I kicked my mobility up like 20 notches & worked with a physical therapist. Over time, my pain actually reduced.I was encouraged to get a 2nd MRI, that one basically said I still had signs of AVN, but it looked better, which doesn’t really make sense because that’s a degenerative hip condition. So I truly don’t know what the deal is, I could have been misdiagnosed & actually had Transient osteoporosis of the hip (TOH) but what I do know is I’m still trucking along, & my hip has maintained & even improved! ➡️ I have a few other hip mobility videos but please let me know if you want me to share more! I do a lot of mobility work(these are just 4 if my favorites), go to PT when needed and have even done PRP and BPC157 in my hip and glutes area. Remember my hip mobility is not flawless by any means. It’s far from it on my right side. But I share because these have helped me and my range of motion has stabilized and even improved on some areas. Internal and external hip rotation are key things I work on. They are crucial squatting, lunging, & changing directions. When rotation is poor it causes a lot of overcompensation from your low back, pelvis, or knees which creates pain. In my app, I have an entire mobility section from experts for different muscles including hips, plus a warm-up section to work through & really get the best range of motion out of your body. 🔥➡️You can drop WEEK for Week FREE in my app! NOTE: This video is sped up. I go slow, controlled, and really push the edge of my mobility. You got this! Andrea
2.77M
hidden
2.06K
1mo ago
deliciouslyfitnhealthy
I was diagnosed after an MRI with AVN four years ago & told by five different surgeons that I would need a hip replacement. I was told I would need surgery within 12 months and one Dr. even said “I schedule out a couple months so you need to make the appointment now”. My hip was supposed to progressively get worse. Long story short, I kicked my mobility up like 20 notches & worked with a physical therapist. Over time, my pain actually reduced.I was encouraged to get a 2nd MRI, that one basically said I still had signs of AVN, but it looked better, which doesn’t really make sense because that’s a degenerative hip condition. So I truly don’t know what the deal is, I could have been misdiagnosed & actually had Transient osteoporosis of the hip (TOH) but what I do know is I’m still trucking along, & my hip has maintained & even improved! ➡️ I have a few other hip mobility videos but please let me know if you want me to share more! I do a lot of mobility work(these are just 4 if my favorites), go to PT when needed and have even done PRP and BPC157 in my hip and glutes area. Remember my hip mobility is not flawless by any means. It’s far from it on my right side. But I share because these have helped me and my range of motion has stabilized and even improved on some areas. Internal and external hip rotation are key things I work on. They are crucial squatting, lunging, & changing directions. When rotation is poor it causes a lot of overcompensation from your low back, pelvis, or knees which creates pain. In my app, I have an entire mobility section from experts for different muscles including hips, plus a warm-up section to work through & really get the best range of motion out of your body. 🔥➡️You can drop WEEK for Week FREE in my app! NOTE: This video is sped up. I go slow, controlled, and really push the edge of my mobility. You got this! Andrea
Let’s crack this misunderstanding wide open! But first, my Diastasis Recti Core Guide that addresses this step by step with education and workouts is 30% OFF til Wednesday at Midnight! Code: 𝐋𝐎𝐕𝐄 You can Drop LOVE I’ll send it your way. I also cover breathing & bracing the core alone in my free core breathing series as well. Drop 𝐒𝐔𝐏𝐏𝐎𝐑𝐓 I will send the info for both your way! ➡️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 & is why you may see doming, 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 & 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 as both can block proper 360° breathing. 2. Learn to brace your deep core�Pelvic floor lifts gently as you wrap the transverse abs in & the ribs in & 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 & advanced as your control improves. You can be incredibly strong & active yet still have a weak or uncoordinated deep core creating a rounded belly, back pain, or leakage from uncontrolled pressure. Don’t be scared to film yourself to see what YOUR core is doing during core work! Ex- is the belly button pus
2.34M
hidden
1.86K
5mo ago
deliciouslyfitnhealthy
Let’s crack this misunderstanding wide open! But first, my Diastasis Recti Core Guide that addresses this step by step with education and workouts is 30% OFF til Wednesday at Midnight! Code: 𝐋𝐎𝐕𝐄 You can Drop LOVE I’ll send it your way. I also cover breathing & bracing the core alone in my free core breathing series as well. Drop 𝐒𝐔𝐏𝐏𝐎𝐑𝐓 I will send the info for both your way! ➡️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 & is why you may see doming, 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 & 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 as both can block proper 360° breathing. 2. Learn to brace your deep core�Pelvic floor lifts gently as you wrap the transverse abs in & the ribs in & 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 & advanced as your control improves. You can be incredibly strong & active yet still have a weak or uncoordinated deep core creating a rounded belly, back pain, or leakage from uncontrolled pressure. Don’t be scared to film yourself to see what YOUR core is doing during core work! Ex- is the belly button pus
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
2.12M
25.4K
3.77K
7mo 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
Comment WEEK for a free week in my programs where I teach and cue the core in every movement to actually make your workouts effective! Plus a full core education video section to explain this in detail to you master it! But for real, stop doing strength training movements without your core involved! An overhead movement is one of the biggest culprits. Breathing and alignment are the two major keys to engaging your deep core, improving the way your core looks, functions, and feels, AND makes you stronger in your lifts. The ribs should be stacked over the pelvis. The ribs don’t tip up, the pelvis doesn’t tip down. STACKED! In the first video, my ribs are tipped up & my pelvis is slightly tipped down. This is common with rib flare and when you have a weak core from diastasis recti. When this happens your core isn’t doing the work, so your back tries to overcompensate. You feel unsteady and the movement feels crappy. So stay stacked! You should also be able to breathe under a brace. You aren’t holding your breath and bearing down. Your pelvic floor doesn’t like that 💦. That brace (engagement of the core) is keeping your spine and pelvis stable, which makes you more sturdy and able to lift more. More weight = more muscle = stronger metabolism. And it all still stems from your core. So film yourself. See what your core is doing! Adjust and be amazed. And again, if you don’t know how, check out my Make Fit Simple app with the education section and all of the cues in every workout. I also have a free core breathing series just drop FREE in the comments for it! @dfh.training.pics You got this! -Andrea
1.95M
9.29K
356
1mo ago
deliciouslyfitnhealthy
Comment WEEK for a free week in my programs where I teach and cue the core in every movement to actually make your workouts effective! Plus a full core education video section to explain this in detail to you master it! But for real, stop doing strength training movements without your core involved! An overhead movement is one of the biggest culprits. Breathing and alignment are the two major keys to engaging your deep core, improving the way your core looks, functions, and feels, AND makes you stronger in your lifts. The ribs should be stacked over the pelvis. The ribs don’t tip up, the pelvis doesn’t tip down. STACKED! In the first video, my ribs are tipped up & my pelvis is slightly tipped down. This is common with rib flare and when you have a weak core from diastasis recti. When this happens your core isn’t doing the work, so your back tries to overcompensate. You feel unsteady and the movement feels crappy. So stay stacked! You should also be able to breathe under a brace. You aren’t holding your breath and bearing down. Your pelvic floor doesn’t like that 💦. That brace (engagement of the core) is keeping your spine and pelvis stable, which makes you more sturdy and able to lift more. More weight = more muscle = stronger metabolism. And it all still stems from your core. So film yourself. See what your core is doing! Adjust and be amazed. And again, if you don’t know how, check out my Make Fit Simple app with the education section and all of the cues in every workout. I also have a free core breathing series just drop FREE in the comments for it! @dfh.training.pics You got this! -Andrea
The muscle you are not training but need to 👀 The serratus anterior is the missing piece for so many women dealing with rib flare and slow DR progress and honestly it does not get nearly enough attention. 🚨 Last Day- My DR Core Guide is 30% off right now with code LOVE! 13 education modules and 45 progressive workouts to fix your core. I cover this in the guide in detail as well! Type LOVE for the sale details! Alright, back to business, here is why it matters. Training the serratus anterior helps improve rib cage position and breathing mechanics which allows your core to manage pressure better SO your abdominal wall can actually regain tension during diastasis recti recovery. Basically, your ribs need to be able to move and be in the right place for everything else to work and the serratus helps get them there! Rib flare is not just a posture thing. It disrupts your diaphragm, messes with your pressure management and stalls your DR healing. It’s why I have a whole section on my DR guide on rib flare including serratus anterior moves. So if you have been doing all the right things and still not seeing progress this might be your missing piece. I show 4 moves to train it AND get those ribs moving and back into position here. Ps- if you are an ab gripper, that’s where you’re gripping your upper abs and ribs that’s not useful either so we will discuss that another day 🤪 And if your struggle with the basics of even breathing and bracing type SUPPORT for my free breathing series!
1.79M
hidden
358
5mo ago
deliciouslyfitnhealthy
The muscle you are not training but need to 👀 The serratus anterior is the missing piece for so many women dealing with rib flare and slow DR progress and honestly it does not get nearly enough attention. 🚨 Last Day- My DR Core Guide is 30% off right now with code LOVE! 13 education modules and 45 progressive workouts to fix your core. I cover this in the guide in detail as well! Type LOVE for the sale details! Alright, back to business, here is why it matters. Training the serratus anterior helps improve rib cage position and breathing mechanics which allows your core to manage pressure better SO your abdominal wall can actually regain tension during diastasis recti recovery. Basically, your ribs need to be able to move and be in the right place for everything else to work and the serratus helps get them there! Rib flare is not just a posture thing. It disrupts your diaphragm, messes with your pressure management and stalls your DR healing. It’s why I have a whole section on my DR guide on rib flare including serratus anterior moves. So if you have been doing all the right things and still not seeing progress this might be your missing piece. I show 4 moves to train it AND get those ribs moving and back into position here. Ps- if you are an ab gripper, that’s where you’re gripping your upper abs and ribs that’s not useful either so we will discuss that another day 🤪 And if your struggle with the basics of even breathing and bracing type SUPPORT for my free breathing series!
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 from pregnancy and can linger for YEARS if not properly address so it doesn’t matter how long ago you had a baby! The good news? You don’t need surgery to heal it! While every one of these movements really hits the lower core don’t be mistaken you have to connect your ribs and pelvis to make them effective so the upper core is working too. You can even visually see it in that very first clip as you watch my ribs come in and down to brace as I press on the ball and extend my leg out. I even have an arrow pointing to it so you notice Quick tips: 1️⃣ Understand Your Breathing & Core Connection- Learn to brace your core and coordinate your breath with the movement is key!! 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 integrate it into progressive deep core exercises. Start slow and gradually increase the challenge! My Diastasis Recti Core Guide includes beginner to advanced deep core workouts plus the education to help you progress like a champ. 3️⃣ Practice Core Awareness All Day Healing isn’t just a few exercises a day, it’s about being mindful throughout your day-to-day life! Focus on: * Proper posture and alignment * Bracing your core during daily activities * Moving with awareness during workouts 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, an
1.76M
21.2K
3.24K
3mo 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 from pregnancy and can linger for YEARS if not properly address so it doesn’t matter how long ago you had a baby! The good news? You don’t need surgery to heal it! While every one of these movements really hits the lower core don’t be mistaken you have to connect your ribs and pelvis to make them effective so the upper core is working too. You can even visually see it in that very first clip as you watch my ribs come in and down to brace as I press on the ball and extend my leg out. I even have an arrow pointing to it so you notice Quick tips: 1️⃣ Understand Your Breathing & Core Connection- Learn to brace your core and coordinate your breath with the movement is key!! 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 integrate it into progressive deep core exercises. Start slow and gradually increase the challenge! My Diastasis Recti Core Guide includes beginner to advanced deep core workouts plus the education to help you progress like a champ. 3️⃣ Practice Core Awareness All Day Healing isn’t just a few exercises a day, it’s about being mindful throughout your day-to-day life! Focus on: * Proper posture and alignment * Bracing your core during daily activities * Moving with awareness during workouts 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, an
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
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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
My Core Program is 30% OFF right now 🙌 Comment CORE and I’ll send you both my FREE 4 video Breathing Series to help you build the foundation for a strong core AND details for my complete Diastasis Recti Core Program that’s on SALE which includes ALL the layers you need to improve your core! So you can choose what works best for you! One of the biggest mistakes people make is assuming a belly pooch is ALWAYS caused by fat. Poor pressure management through the core and Diastasis Recti are also common contributors. Learning how to breathe and brace your core correctly can make a huge difference. Sometimes the issue can be a combination of both body fat and core dysfunction. Even then, learning to breathe and brace correctly helps your abdominal muscles work together, improves pressure management, and can help your stomach lay flatter. Strengthening your core from the inside out creates a stronger foundation for lifting weights and when your core is working efficiently, it’s easier to build muscle AND muscle is your metabolisms best friend! A stronger metabolism can support fat loss. It’s all connected! Steps to see changes:
✅ Learn 360° breathing by expanding your ribs, belly, and back as you inhale, then fully exhaling.
✅ Learn how to properly contract and fully relax your pelvic floor. The relaxation part is just as important as the contraction because an overly tight pelvic floor can also create problems. If you can’t feel your pelvic floor lower (lengthen), that’s often a sign it may be too tight. Then:
✅ Connect it all with transverse abdominis with your pelvic floor and breathing.
✅ Assess your rib and pelvis alignment.
✅ Learn to recognize rib flare and abdominal gripping, because awareness is key. Finally: ✅ Add progressive into deep core workouts My Core Guide covers all of this in detail and includes progressive deep core workouts so you know exactly what to do every step of the way. @dfh.training.pics
1.25M
hidden
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3mo ago
deliciouslyfitnhealthy
My Core Program is 30% OFF right now 🙌 Comment CORE and I’ll send you both my FREE 4 video Breathing Series to help you build the foundation for a strong core AND details for my complete Diastasis Recti Core Program that’s on SALE which includes ALL the layers you need to improve your core! So you can choose what works best for you! One of the biggest mistakes people make is assuming a belly pooch is ALWAYS caused by fat. Poor pressure management through the core and Diastasis Recti are also common contributors. Learning how to breathe and brace your core correctly can make a huge difference. Sometimes the issue can be a combination of both body fat and core dysfunction. Even then, learning to breathe and brace correctly helps your abdominal muscles work together, improves pressure management, and can help your stomach lay flatter. Strengthening your core from the inside out creates a stronger foundation for lifting weights and when your core is working efficiently, it’s easier to build muscle AND muscle is your metabolisms best friend! A stronger metabolism can support fat loss. It’s all connected! Steps to see changes:
✅ Learn 360° breathing by expanding your ribs, belly, and back as you inhale, then fully exhaling.
✅ Learn how to properly contract and fully relax your pelvic floor. The relaxation part is just as important as the contraction because an overly tight pelvic floor can also create problems. If you can’t feel your pelvic floor lower (lengthen), that’s often a sign it may be too tight. Then:
✅ Connect it all with transverse abdominis with your pelvic floor and breathing.
✅ Assess your rib and pelvis alignment.
✅ Learn to recognize rib flare and abdominal gripping, because awareness is key. Finally: ✅ Add progressive into deep core workouts My Core Guide covers all of this in detail and includes progressive deep core workouts so you know exactly what to do every step of the way. @dfh.training.pics
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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6mo ago
deliciouslyfitnhealthy
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
It is NEVER one move to rescue hip pain, back pain, belly fat, build a booty … insert anything. That’s simply clickbait! ➡️Let me know if you’d like more ideas for better hip mobility. If so I can share more of what I do! Back story: I was diagnosed after an MRI with AVN four years ago & told by five different surgeons that I would need a hip replacement. Long story short, I kicked my mobility up like 20 notches & work with a physical therapist. Over time, my pain actually reduced.I was encouraged to get a 2nd MRI, that one basically said I still had signs of AVN, but it looked better, which doesn’t really make sense because that’s a degenerative hip condition. So I truly don’t know what the deal is, I could have been misdiagnosed & actually had Transient osteoporosis of the hip (TOH) but what I do know is I’m still trucking along, & my hip has maintained & even improved! I do a lot of mobility work before leg days, & this a favorite! I struggle with internal and external hip rotation which hinders lower-body movements. Internal and external hip rotation are important for movements like squatting, lunging, & changing directions. When you’re lacking rotation, it can make it harder to hit depth in a squat, keep your knees tracking well, and stabilize the pelvis in lower-body exercises. Your body will often compensate by borrowing motion from your low back, pelvis, or knees, which can make movement feel restricted and less efficient. This video is sped up. I go slow, controlled, and really push the edge of my mobility when I’m trying to press my knee into the ground with my hip rotates like in.Make sure you’re getting that drop of the hip to get the knee down, and not overcompensating by twisting your upper back to get lower! Also, on the stable knee, I make sure my hip and knee stay stacked, and I keep firm pressure. You should feel the top of your femur bone, pushing back into your hip socket for the hip on the block. In my app, I have an entire mobility section from experts for different muscles, plus a warm-up section to work through & really get the best range of motion out of your body. You can drop WEEK for Week FREE!!
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4mo ago
deliciouslyfitnhealthy
It is NEVER one move to rescue hip pain, back pain, belly fat, build a booty … insert anything. That’s simply clickbait! ➡️Let me know if you’d like more ideas for better hip mobility. If so I can share more of what I do! Back story: I was diagnosed after an MRI with AVN four years ago & told by five different surgeons that I would need a hip replacement. Long story short, I kicked my mobility up like 20 notches & work with a physical therapist. Over time, my pain actually reduced.I was encouraged to get a 2nd MRI, that one basically said I still had signs of AVN, but it looked better, which doesn’t really make sense because that’s a degenerative hip condition. So I truly don’t know what the deal is, I could have been misdiagnosed & actually had Transient osteoporosis of the hip (TOH) but what I do know is I’m still trucking along, & my hip has maintained & even improved! I do a lot of mobility work before leg days, & this a favorite! I struggle with internal and external hip rotation which hinders lower-body movements. Internal and external hip rotation are important for movements like squatting, lunging, & changing directions. When you’re lacking rotation, it can make it harder to hit depth in a squat, keep your knees tracking well, and stabilize the pelvis in lower-body exercises. Your body will often compensate by borrowing motion from your low back, pelvis, or knees, which can make movement feel restricted and less efficient. This video is sped up. I go slow, controlled, and really push the edge of my mobility when I’m trying to press my knee into the ground with my hip rotates like in.Make sure you’re getting that drop of the hip to get the knee down, and not overcompensating by twisting your upper back to get lower! Also, on the stable knee, I make sure my hip and knee stay stacked, and I keep firm pressure. You should feel the top of your femur bone, pushing back into your hip socket for the hip on the block. In my app, I have an entire mobility section from experts for different muscles, plus a warm-up section to work through & really get the best range of motion out of your body. You can drop WEEK for Week FREE!!
Most people are completely missing the back expansion piece of their breathing and it changes everything when you add it in. Breathing into your back matters if you’re trying to improve your core and get stronger because: 🌀 It activates the posterior chain of your deep core, the part most people never even know exists. Yep, your core muscle wrap around your core! 🌀 It helps your diaphragm move properly ... and the diaphragm is the roof of your entire core system. A house without a functioning roof is no bueno and neither is core core! 🌀 It creates a true 360 degree brace for your core which is what actually stabilizes your spine during every movement and when your loading weights 🌀 If you have rib flare its a sign you are not getting enough back expansion and it is directly affecting your core activation 🌀 Get this right and you manage your intra abdominal pressure which means less leakage, less back pain and better results for diastasis recti. Boom! Your belly will look, function dn feel way better! I teach all of this in detail in the education section of my app plus the full body workouts have deep core work mixed in so you are actually applying it not just learning it! 🎉🎉ANNNNNDDDDD the APP SALE almost over!! I only run this deep of a discount twice a year!! ➡️30 days FREE + 30% OFF right now. ➡️Drop PARTY below for the details And if the breathing alone feels overwhelming I do have a free core breathing series drop SUPPORT I’ll send it your way!
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hidden
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6mo ago
deliciouslyfitnhealthy
Most people are completely missing the back expansion piece of their breathing and it changes everything when you add it in. Breathing into your back matters if you’re trying to improve your core and get stronger because: 🌀 It activates the posterior chain of your deep core, the part most people never even know exists. Yep, your core muscle wrap around your core! 🌀 It helps your diaphragm move properly ... and the diaphragm is the roof of your entire core system. A house without a functioning roof is no bueno and neither is core core! 🌀 It creates a true 360 degree brace for your core which is what actually stabilizes your spine during every movement and when your loading weights 🌀 If you have rib flare its a sign you are not getting enough back expansion and it is directly affecting your core activation 🌀 Get this right and you manage your intra abdominal pressure which means less leakage, less back pain and better results for diastasis recti. Boom! Your belly will look, function dn feel way better! I teach all of this in detail in the education section of my app plus the full body workouts have deep core work mixed in so you are actually applying it not just learning it! 🎉🎉ANNNNNDDDDD the APP SALE almost over!! I only run this deep of a discount twice a year!! ➡️30 days FREE + 30% OFF right now. ➡️Drop PARTY below for the details And if the breathing alone feels overwhelming I do have a free core breathing series drop SUPPORT I’ll send it your way!
This is what you misunderstand about consistency! It does not have strict rules. There’s no requirement that says you must work out X days a week or for X amount of time to “count.” Consistency simply means showing up more often than not, in whatever way you can manage. You don’t need to go from 1 workout a week to 6 to be “more consistent.” If you go from 1 workout to 2 …that’s being more consistent. That’s a win. Be proud… and then keep going. And no, I’m NOT saying skip rest days or push through illness. Consistency means making an effort when you can!! 🔥Low energy? Modify. 🔥Short on time? Do 10 minutes. 🔥Tired? Lighten the weight. Something is always better than nothing…because it’s about the effort. So please kick the “perfect workout” idea out of your head especially is your a busy mom! “Ain’t nobody got time for dat 😂”. Waiting for perfect is what makes people quit! Trying to be perfect is what makes people feel discouraged. Showing up imperfectly is what creates results over time! A simple way to show up more consistently is also to have a plan. If you don’t have a plan in place for exactly what you’re gonna do every day, you’re more likely to put it on the back burner. I highly suggest trying my Make Fit Simple app. I have workout programs that are as short as 20 minutes, 30 minutes. I have some that are 45 minutes to an hour. I have some that are three workouts a week some that are five. And you can pick based on your time equipment you have access to and your goals as there are 11 programs to choose from. Drop JUMPSTART in the comments to try one of my programs FREE for a week. You will be amazed at how having a program helps you be more consistent and get better results than random workouts on insta 
@dfh.training.pics
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deliciouslyfitnhealthy
This is what you misunderstand about consistency! It does not have strict rules. There’s no requirement that says you must work out X days a week or for X amount of time to “count.” Consistency simply means showing up more often than not, in whatever way you can manage. You don’t need to go from 1 workout a week to 6 to be “more consistent.” If you go from 1 workout to 2 …that’s being more consistent. That’s a win. Be proud… and then keep going. And no, I’m NOT saying skip rest days or push through illness. Consistency means making an effort when you can!! 🔥Low energy? Modify. 🔥Short on time? Do 10 minutes. 🔥Tired? Lighten the weight. Something is always better than nothing…because it’s about the effort. So please kick the “perfect workout” idea out of your head especially is your a busy mom! “Ain’t nobody got time for dat 😂”. Waiting for perfect is what makes people quit! Trying to be perfect is what makes people feel discouraged. Showing up imperfectly is what creates results over time! A simple way to show up more consistently is also to have a plan. If you don’t have a plan in place for exactly what you’re gonna do every day, you’re more likely to put it on the back burner. I highly suggest trying my Make Fit Simple app. I have workout programs that are as short as 20 minutes, 30 minutes. I have some that are 45 minutes to an hour. I have some that are three workouts a week some that are five. And you can pick based on your time equipment you have access to and your goals as there are 11 programs to choose from. Drop JUMPSTART in the comments to try one of my programs FREE for a week. You will be amazed at how having a program helps you be more consistent and get better results than random workouts on insta 
@dfh.training.pics
Leg & Glute workout. I planned to put these in my stories, so the quality isn’t amazing, but this was the scenario and I figured it was worth sharing some reality for a post. If you watch my stories, you already know I lost the fight to bring more weights on our beach trip last week, which is rare for me. 😂 So I made all my workouts work in our Airbnb with two sets of dumbbells, bands, and bodyweight. This was my leg day, and it worked like a champ. I did this set and ended up loving it . I actually plan to add it to my Make Fit Simple app in the weekly workouts with some core work at the end. I have 11 Kick A programs and you can take a short quiz in the app to see what’s right for you! Drop PLAN to try it free for 7 days with any plan. For this workout: The first move is brutal for your balance and beat the crap out of my quads. 😂 You can also just stay in the low squat position and rock on and off your heels, as long as you pause when you move up onto your heel’s like the modification shows. 2nd move: I prefer a kickstand RDL because you can use a lot more weight, and I feel a bit more stable with the other toedown. But since my weight was lighter, I switched to a single-leg RDL, which is definitely much harder on your balance, as you can clearly see. 12 reps of each
4 rounds
5 if you’re feeling spicy! @dfh.training.pics
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deliciouslyfitnhealthy
Leg & Glute workout. I planned to put these in my stories, so the quality isn’t amazing, but this was the scenario and I figured it was worth sharing some reality for a post. If you watch my stories, you already know I lost the fight to bring more weights on our beach trip last week, which is rare for me. 😂 So I made all my workouts work in our Airbnb with two sets of dumbbells, bands, and bodyweight. This was my leg day, and it worked like a champ. I did this set and ended up loving it . I actually plan to add it to my Make Fit Simple app in the weekly workouts with some core work at the end. I have 11 Kick A programs and you can take a short quiz in the app to see what’s right for you! Drop PLAN to try it free for 7 days with any plan. For this workout: The first move is brutal for your balance and beat the crap out of my quads. 😂 You can also just stay in the low squat position and rock on and off your heels, as long as you pause when you move up onto your heel’s like the modification shows. 2nd move: I prefer a kickstand RDL because you can use a lot more weight, and I feel a bit more stable with the other toedown. But since my weight was lighter, I switched to a single-leg RDL, which is definitely much harder on your balance, as you can clearly see. 12 reps of each
4 rounds
5 if you’re feeling spicy! @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
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11mo 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
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
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
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7mo 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

Andrea| Mom Fitness, Diastasis & Hormones (@deliciouslyfitnhealthy) Instagram Stats & Analytics

Andrea| Mom Fitness, Diastasis & Hormones (@deliciouslyfitnhealthy) has 1.05M Instagram followers with a 1.19% engagement rate over the past 12 months. Across 224 posts, Andrea| Mom Fitness, Diastasis & Hormones received 584K total likes and 81.2M impressions, averaging 2.61K likes per post. This page tracks Andrea| Mom Fitness, Diastasis & Hormones's performance metrics, top content, and engagement trends — updated daily. To benchmark @deliciouslyfitnhealthy against other accounts, use Socialpruf's Instagram competitor analysis tool.

Andrea| Mom Fitness, Diastasis & Hormones (@deliciouslyfitnhealthy) Instagram Analytics FAQ

How many Instagram followers does Andrea| Mom Fitness, Diastasis & Hormones have?+
Andrea| Mom Fitness, Diastasis & Hormones (@deliciouslyfitnhealthy) has 1.05M Instagram followers as of October 2026.
What is Andrea| Mom Fitness, Diastasis & Hormones's Instagram engagement rate?+
Andrea| Mom Fitness, Diastasis & Hormones's Instagram engagement rate is 1.19% over the last 12 months, based on 224 posts.
How many likes does Andrea| Mom Fitness, Diastasis & Hormones get on Instagram?+
Andrea| Mom Fitness, Diastasis & Hormones received 584K total likes across 224 posts in the last 12 months, averaging 2.61K likes per post.
How many Instagram impressions does Andrea| Mom Fitness, Diastasis & Hormones get?+
Andrea| Mom Fitness, Diastasis & Hormones's Instagram content generated 81.2M total impressions over the last 12 months.
Can I compare Andrea| Mom Fitness, Diastasis & Hormones with other Instagram accounts?+
Yes. Add @deliciouslyfitnhealthy to a competitor set with Socialpruf's Instagram competitor analysis tool and benchmark it side by side with any other public accounts on views, engagement rate and follower growth, with history back to each account's first post.