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Oct 28, 2025 - Oct 28, 2026

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Let’s crack this misunderstanding wide open! But first, don’t forget my Diastasis Recti Core Guide is 40% off (my biggest discount ever!).  Use code JOY for the next 48 hours! One of the most common questions I get asked “ 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. ASK your questions!

278K

2.71K

11mo ago

deliciouslyfitnhealthy

Let’s crack this misunderstanding wide open! But first, don’t forget my Diastasis Recti Core Guide is 40% off (my biggest discount ever!).  Use code JOY for the next 48 hours! One of the most common questions I get asked “ 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. ASK your questions!

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. NOTE: This video is sped up. I go slow, controlled, and really push the edge of my mobility. You got this! Andrea

15.8K

691

2w 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. NOTE: This video is sped up. I go slow, controlled, and really push the edge of my mobility. You got this! Andrea

Core Swaps + Last Day of 40% off my Diastasis Recti Core Guide!! Code: JOY! Plus ask any questions you have! It’s a deep discount 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!

8.38K

226

10mo ago

deliciouslyfitnhealthy

Core Swaps + Last Day of 40% off my Diastasis Recti Core Guide!! Code: JOY! Plus ask any questions you have! It’s a deep discount 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!

But real, stop doing strength training movements without your core involved! An overhead movement is one of the biggest culprits. Come train with me in my Make Fit Simple app, and I teach this in my Core education section and in every single video with my cuebg! 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 to help too! You got this! -Andrea

8.04K

186

1mo ago

deliciouslyfitnhealthy

But real, stop doing strength training movements without your core involved! An overhead movement is one of the biggest culprits. Come train with me in my Make Fit Simple app, and I teach this in my Core education section and in every single video with my cuebg! 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 to help too! You got this! -Andrea

BOOM!! Try my programs 30 days free and 30% off the annual right now with my anniversary sale 🎉🎉🎉. I have an entire form section in my app with clear 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! -Andrea #diastasis #diastasisrecti #coreworkout #corework

5.34K

112

6mo ago

deliciouslyfitnhealthy

BOOM!! Try my programs 30 days free and 30% off the annual right now with my anniversary sale 🎉🎉🎉. I have an entire form section in my app with clear 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! -Andrea #diastasis #diastasisrecti #coreworkout #corework

Consistency does NOT mean doing everything perfectly. Progress loves effort, not perfection I get DMs all the time asking, “How can I be more consistent?” First of all… consistency does not have 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. Waiting for perfect is what makes people quit! Showing up imperfectly is what creates results over time! Just show up. Try. Be proud of the effort. Perfection? Byeeee 👋 I would love to help you reach your goals and feel strong in your body in 2026! I have a few openings for hands on coaching now for Jan 4th. I nail your personal nutrition needs in detial and help with hormones, root causes, gut health, and so much more tailored to your needs plus you can pair it with your own workouts or mine on my Make Fit Simple App . I really focus on making it personal yet affordable to help the every day mom feel amazing but I do only take so many coaching clients at a time ❤️.

4.31K

187

10mo ago

deliciouslyfitnhealthy

Consistency does NOT mean doing everything perfectly. Progress loves effort, not perfection I get DMs all the time asking, “How can I be more consistent?” First of all… consistency does not have 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. Waiting for perfect is what makes people quit! Showing up imperfectly is what creates results over time! Just show up. Try. Be proud of the effort. Perfection? Byeeee 👋 I would love to help you reach your goals and feel strong in your body in 2026! I have a few openings for hands on coaching now for Jan 4th. I nail your personal nutrition needs in detial and help with hormones, root causes, gut health, and so much more tailored to your needs plus you can pair it with your own workouts or mine on my Make Fit Simple App . I really focus on making it personal yet affordable to help the every day mom feel amazing but I do only take so many coaching clients at a time ❤️.

This is a massive mistake sooooo many women make!! It’s KEY to changing your body composition too! ✅Protein provides the raw materials your body uses to repair & build muscle tissue. ✅Strength training creates the signal that tells your body, “We need to adapt and get stronger.” But building muscle is not a necessity for survival …it’s a luxury task for the body. ➡️If your calorie intake is chronically too low or super inconsistent your body will use the energy it does have to handle essential functions first: breathing, digestion, hormone production, brain function, recovery etc. Muscle is an afterthought! You can’t live your life in a constant deficient & be shocked you aren’t seeing muscle pop. And yes muscle and tone mean the same thing. Tone is simply a feminine marketing word for adding muscle and changing your body comp! So even if you’re eating enough protein & lifting weights, your body may not have enough “energy” left over to actually build new muscle tissue. Another simple example besides the seeds & the sun is imagine building an addition onto you house when all your money is going toward paying the electric bill and keeping the lights on so you don’t have money for the addition. Can you tell I love analogies? Imagine being my kids 😂. Anyway, I just want you to understand this matters! And muscle is your best friend as you turn 35+ as it matters even more than ever!! Muscle growth happens best when all 3 are present:�• Enough protein to build�• Enough training stimulus to trigger adaptation�• Enough calories and consistency to support growth. A short-term calorie deficit is functional for losing fat & even if you’re doing a body recomp you don’t have to be at full maintenance but if you’re chronically trying to diet or even yo-yo eating, it’s going to hinder your progress with adding muscle So fuel, train, and balance your intake for your goals!! This is when it all clicks🔥. I woukd love to coach you through this in my metabolic coaching ❤️

4.13K

112

5mo ago

deliciouslyfitnhealthy

This is a massive mistake sooooo many women make!! It’s KEY to changing your body composition too! ✅Protein provides the raw materials your body uses to repair & build muscle tissue. ✅Strength training creates the signal that tells your body, “We need to adapt and get stronger.” But building muscle is not a necessity for survival …it’s a luxury task for the body. ➡️If your calorie intake is chronically too low or super inconsistent your body will use the energy it does have to handle essential functions first: breathing, digestion, hormone production, brain function, recovery etc. Muscle is an afterthought! You can’t live your life in a constant deficient & be shocked you aren’t seeing muscle pop. And yes muscle and tone mean the same thing. Tone is simply a feminine marketing word for adding muscle and changing your body comp! So even if you’re eating enough protein & lifting weights, your body may not have enough “energy” left over to actually build new muscle tissue. Another simple example besides the seeds & the sun is imagine building an addition onto you house when all your money is going toward paying the electric bill and keeping the lights on so you don’t have money for the addition. Can you tell I love analogies? Imagine being my kids 😂. Anyway, I just want you to understand this matters! And muscle is your best friend as you turn 35+ as it matters even more than ever!! Muscle growth happens best when all 3 are present:�• Enough protein to build�• Enough training stimulus to trigger adaptation�• Enough calories and consistency to support growth. A short-term calorie deficit is functional for losing fat & even if you’re doing a body recomp you don’t have to be at full maintenance but if you’re chronically trying to diet or even yo-yo eating, it’s going to hinder your progress with adding muscle So fuel, train, and balance your intake for your goals!! This is when it all clicks🔥. I woukd love to coach you through this in my metabolic coaching ❤️

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

2.80K

2mo ago

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

Diastasis Recti not only affects how your core looks and feels, but also how it functions during movement! These moves are considering intermediate to advanced when it comes to diastasis recti. It’s not necessarily about a list of movements you can or can’t do it. It’s about what movements you can do with proper engagement and then progressing on with time to more challenging moves. Diastasis Recti is when the abdominal muscles separate due to stretching and thinning of the linea alba (the connective tissue that runs down the center of your core). It contribute. to leakage, back pain, a belly pooch, and other issues. This often happens during pregnancy and can linger for YEARS after if not addressed…so it doesn’t matter how long ago you had a baby! My Diastasis Recti Core Guide includes beginner-to-advanced deep core workouts PLUS the education to help you progress. 🔗 in bio! #diastasisrecti #diastasis #coreworkout

2.25K

103

2w ago

deliciouslyfitnhealthy

Diastasis Recti not only affects how your core looks and feels, but also how it functions during movement! These moves are considering intermediate to advanced when it comes to diastasis recti. It’s not necessarily about a list of movements you can or can’t do it. It’s about what movements you can do with proper engagement and then progressing on with time to more challenging moves. Diastasis Recti is when the abdominal muscles separate due to stretching and thinning of the linea alba (the connective tissue that runs down the center of your core). It contribute. to leakage, back pain, a belly pooch, and other issues. This often happens during pregnancy and can linger for YEARS after if not addressed…so it doesn’t matter how long ago you had a baby! My Diastasis Recti Core Guide includes beginner-to-advanced deep core workouts PLUS the education to help you progress. 🔗 in bio! #diastasisrecti #diastasis #coreworkout

Knee pain sucks! Drop a ✋if you struggle with it!! I am curious what movements agitate it and if this was helpful? With knee pain you obviously want to get to the bottom of why it’s happening and there are lots of different reasons BUT on the mean time this perfect hamstring and glute workout that is totally knee friendly!! 5-6 Rounds 10 Hip thrusts 15 Accordion abductors 10 RDLs 15 Kick backs Enjoy!! Client Coaching, Make Fit Simple app, Diastasis Recti Guide

1.44K

3mo ago

deliciouslyfitnhealthy

Knee pain sucks! Drop a ✋if you struggle with it!! I am curious what movements agitate it and if this was helpful? With knee pain you obviously want to get to the bottom of why it’s happening and there are lots of different reasons BUT on the mean time this perfect hamstring and glute workout that is totally knee friendly!! 5-6 Rounds 10 Hip thrusts 15 Accordion abductors 10 RDLs 15 Kick backs Enjoy!! Client Coaching, Make Fit Simple app, Diastasis Recti Guide

Good times as a mom right? Moral of the story is we don’t all have the same 24 hours in a day and that is why I am careful who I take advice from and who I compare myself to! I’m not saying the advice doesn’t work I’m saying sometimes there is a lack of experience in the response and the actual workaround ideas given. It’s not always about them being relatable, but what’s actually realistic for where you are! It’s also why I often say to my clients “for your season of life…” I am all about making fitness as simple as possible so I hope you stick around for a while! From your busy & chaotic but well educated fitness and health professional mom friend online - Andrea 😘

1.33K

115

2mo ago

deliciouslyfitnhealthy

Good times as a mom right? Moral of the story is we don’t all have the same 24 hours in a day and that is why I am careful who I take advice from and who I compare myself to! I’m not saying the advice doesn’t work I’m saying sometimes there is a lack of experience in the response and the actual workaround ideas given. It’s not always about them being relatable, but what’s actually realistic for where you are! It’s also why I often say to my clients “for your season of life…” I am all about making fitness as simple as possible so I hope you stick around for a while! From your busy & chaotic but well educated fitness and health professional mom friend online - Andrea 😘

My Core Program is 30% OFF! 🙌 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, progress into deep core strengthening exercises. 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

1.25K

2mo ago

deliciouslyfitnhealthy

My Core Program is 30% OFF! 🙌 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, progress into deep core strengthening exercises. 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

You aren’t stuck, you just may need to shift for results! For workouts, try my plans in my app 30 days free + 30% off right now with my Anniversary sale making it $11 a month! You can take a quiz to see which plan is a perfect match for you! ➡️Now to the other reasons: Recovery and Cortisol! As we age our bodies take longer to recover than they did in our 20s. So if you are training hard every single day and wondering why you feel exhausted and are not seeing results, that is your answer. Longer or more workouts don’t win anymore. It’s more efficient with adequate rest! And then there is cortisol. 35+ we become more sensitive to stress and cortisol stays elevated longer than it used to. Cortisol is catabolic which means it literally breaks down muscle. Too much cardio, too much stress and not enough sleep and you are working directly against yourself. Boooooo! AGAIN YOU AREN’T DOOMED JUST BECAUSE OF YOUR AGE So here are some quick tips to help: 🔥Cortisol: prioritize 7 to 8 hours of sleep (the best you can for your season of life) as this is when cortisol resets. Eat enough food because chronic dieting is a big cortisol trigger and your body reads it as stress. So stop under eating it also kills your metaboism! Lastly, breathwork seems woo woo UNTIL you actually need it and realize it works. So use it to get you out of fight or flight! 🔥Protein: aim for 30g of protein per meal. You can also do 1g per body weight or lean mass, both work just different philosophies! 🔥Strength train: with progressive overload at least 3 times a week as it directly supports estrogen and testosterone levels. It also supports your metabolism firing, reduces anxiety and depression through endorphin release and is one of the strongest predictors of healthy aging and associated with lower risk of chronic diseases. Again my app is perfect for this and it’s on sale!!! You can try it 30days free!! 🔥Recovery : take your rest days seriously as they are when your body actually gets stronger not during the workout. Eat enough protein on rest days as muscle repair happens after training not during. YOU GOT THIS! Questions? - Andrea #perimenopause #midlifewomen #hormonehealth #menopause

119

6mo ago

deliciouslyfitnhealthy

You aren’t stuck, you just may need to shift for results! For workouts, try my plans in my app 30 days free + 30% off right now with my Anniversary sale making it $11 a month! You can take a quiz to see which plan is a perfect match for you! ➡️Now to the other reasons: Recovery and Cortisol! As we age our bodies take longer to recover than they did in our 20s. So if you are training hard every single day and wondering why you feel exhausted and are not seeing results, that is your answer. Longer or more workouts don’t win anymore. It’s more efficient with adequate rest! And then there is cortisol. 35+ we become more sensitive to stress and cortisol stays elevated longer than it used to. Cortisol is catabolic which means it literally breaks down muscle. Too much cardio, too much stress and not enough sleep and you are working directly against yourself. Boooooo! AGAIN YOU AREN’T DOOMED JUST BECAUSE OF YOUR AGE So here are some quick tips to help: 🔥Cortisol: prioritize 7 to 8 hours of sleep (the best you can for your season of life) as this is when cortisol resets. Eat enough food because chronic dieting is a big cortisol trigger and your body reads it as stress. So stop under eating it also kills your metaboism! Lastly, breathwork seems woo woo UNTIL you actually need it and realize it works. So use it to get you out of fight or flight! 🔥Protein: aim for 30g of protein per meal. You can also do 1g per body weight or lean mass, both work just different philosophies! 🔥Strength train: with progressive overload at least 3 times a week as it directly supports estrogen and testosterone levels. It also supports your metabolism firing, reduces anxiety and depression through endorphin release and is one of the strongest predictors of healthy aging and associated with lower risk of chronic diseases. Again my app is perfect for this and it’s on sale!!! You can try it 30days free!! 🔥Recovery : take your rest days seriously as they are when your body actually gets stronger not during the workout. Eat enough protein on rest days as muscle repair happens after training not during. YOU GOT THIS! Questions? - Andrea #perimenopause #midlifewomen #hormonehealth #menopause

Andrea Allen (@deliciouslyfitnhealthy) TikTok Stats & Analytics

Andrea Allen (@deliciouslyfitnhealthy) has 67.0K TikTok followers with a 1.40% engagement rate over the past 12 months. Across 13.0 videos, Andrea Allen received 4.64K total likes and 334K views, averaging 357 likes per video. This page tracks Andrea Allen's performance metrics, top content, and engagement trends — updated daily. To benchmark @deliciouslyfitnhealthy against other accounts, use Socialpruf's TikTok competitor analysis tool.

Andrea Allen (@deliciouslyfitnhealthy) TikTok Analytics FAQ

How many TikTok followers does Andrea Allen have?+

Andrea Allen (@deliciouslyfitnhealthy) has 67.0K TikTok followers as of October 2026.

What is Andrea Allen's TikTok engagement rate?+

Andrea Allen's TikTok engagement rate is 1.40% over the last 12 months, based on 13.0 videos.

How many likes does Andrea Allen get on TikTok?+

Andrea Allen received 4.64K total likes across 13.0 videos in the last 12 months, averaging 357 likes per video.

How many TikTok views does Andrea Allen get?+

Andrea Allen's TikTok content generated 334K total views over the last 12 months.

Can I compare Andrea Allen with other TikTok accounts?+

Yes. Add @deliciouslyfitnhealthy to a competitor set with Socialpruf's TikTok 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.