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Recent Posts

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123

Welcome to the blog! I'm Amy.

I'm a certified nutritionist, trainer, and yoga teacher (in training) and I'm here to help busy working women improve their health & feel their best through simple tips. I'm so glad you're here!

Instagram

fitandwellamy

Amy- Wellness Blogger
Don’t like jumping around? Looking for a low imp Don’t like jumping around? Looking for a low impact workout? SAVE THIS! 

Isometric is just a fancy word for basically holding a pose or recruiting muscles without a ton of movement. 
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These may look easy but trust me it will get your heart rate up and build some strength, zero equipment needed. 💪🏼
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Set a timer for 60 seconds and hold each move. Repeat 2-4 times. 
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✅Wall sits 
✅Forearm plank
✅Side plank (both sides) 
✅Airplane (both sides) 
✅Chair pose 
✅Handstand is a bonus but give it a try if you feel comfortable! 
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These are great for improving balance and core stability as well. Enjoy! 
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 #athomeworkouts #athomeworkoutvideos #athomeworkout #workoutwithme #athomeworkoutideas #workouteverywhere #livingroomworkouts #basementgym #bodyweightexercises #noequipmentneeded #noequipmentworkout #nogymneeded #certifiedpersonaltrainer #corestability #homeexercise #bodyweighttraining #fitnessvideos #fitnessvideo #workoutvideo #workoutvideos #isometric #isometricexercise #lowimpactworkout
STOP comparing your wellness journey to someone el STOP comparing your wellness journey to someone else’s. 🙅🏼‍♀️
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Should we learn from others? Absolutely! But does that mean we need to do everything exactly like them? NO! 
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I see lots of questions in my job from people who come across others transformations and healthy changes usually like these 👇🏼
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How long did it take them? What kind of exercise did they do? What diet did they follow? 
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These aren’t bad questions but it’s important to understand that WE ARE ALL DIFFERENT! 👱🏼‍♀️👩🏾‍🦱👩🏼‍🦰👩🏽
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Just because something works well for me doesn’t mean it’s gonna be the same for you. Our bodies, our history, our genetics are all so individually unique and that’s amazing! 
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Learn the fundamentals of nutrition and how to nourish your body and do your best. 🥑
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Discover types of workouts you enjoy and make you feel good and stick with it. 🏋🏼‍♀️
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Keep learning, trying new things and remember the fundamentals! Don’t worry what everyone else is doing or feel the need to compare. 💙 you’ve got this! 
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 #holisticlifestyle #naturalwellness #holisticliving #healthyroutines #wellbeingbloggers #wellbeingjourney #wellbeingblogger #wellbeingblog #wellbeingcoach #wellbeinggoals #wellbeingcommunity #healthandwellbeing #wellnessblogger #wellpreneur #wellnesstips #wellnessjourney #healthmatters #goatyourownpace #dontgiveup #dontcompare #comparisonisthethiefofjoy
Get your heart rate up and build some athleticism Get your heart rate up and build some athleticism with this plyo workout! 🔥
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You don’t need any equipment so get in something comfy and let’s move! 
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✅Skater hops 
✅Knee drive hops
✅Box jumps (I’m using my @terracorefitness but you can use a step, box, or just do squat jumps) 
✅Ski hops 
✅Modified plyo push-ups (can modify more on the wall or just no normal push-ups) 
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I like to set a timer for 30-60 seconds (don’t forget both sides) and repeat 3-4 times. 
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Keep an eye out next week for a low impact isometric workout! 
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Outfit: linked in my amazon shop for top, bottoms are @kiavaclothing 
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Terra Core discount: fitandwell for 25% off 💙
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 #athomeworkouts #athomeworkout #athomeworkoutvideos #athomeworkoutideas #homeworkouts #athomegym #noequipmentneeded #noequipmentworkout #nogymneeded #workoutideas #freeworkouts #getfitathome #bodyweighttraining #strengthtraining #workoutgoals #fitcommunity #certifiedpersonaltrainer #quarantineworkouts #quarantineworkout #workoutvideos #workoutvideo #fitnessvideos #fitnessvideo #workoutwednesday #fitandwell #plyometricstraining
Have some avocados that are about to go bad? Don’t toss them, try these chocolate avocado blender muffins! 🥑
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These are so easy to make and are perfect for a little snack on the go or late night treat. 
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Save to keep the recipe! 
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Ingredients:
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1/2 c almond flour
1/2 c chocolate protein powder
1/2 avocado
2 tbsp coconut oil
1 egg
1 tbsp water
1/4 c pure maple syrup
1/2 tsp vanilla
1/4 tsp baking soda
1/4 tsp baking powder
1/4 tsp sea salt
1/4 c chocolate chips
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Directions: 
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Blend the avocado, egg, maple syrup, coconut oil, water, and vanilla until smooth. Add the protein powder, almond flour, baking soda, powder, and salt and blend well. Fold in chocolate chips.
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Grease a mini muffin pan and add your mixture, careful to not add too much. Bake at 350 degrees for 15-20 min or until a toothpick comes clean. Makes about 12 mini muffins.
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Grab more healthy and easy recipes on my blog! 💙
 
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 #bakersofinstagram #bakeandshare #homebaked #chocolatelovers #chocolateaddict #chocolatedesserts #organicchocolate #healthyfoodrecipes #healthyfoodshare #healthyfoodlover #quickandhealthy #healthyfoodblogger #healthyfoodblog #healthyfoodchoices #homemadefood #homefood #nutritionexpert #holisticnutrition #healthynutrition #balancedmeals #nutritionbloggers #nutritionblogger #avocadorecipes #avocado🥑
Thoughts going into the new year 👉🏼 Stop pla Thoughts going into the new year 👉🏼 Stop playing the victim. ❌ ( I actually shared this last year, but I feel so strongly about it I think it’s worth sharing again.) 
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Life is full of ups and downs, some because life is just that way and sometimes because of the choices you make. You can choose to be angry, shift blame, & negative or you can work hard, do you best, and stay positive. 😊
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Because guess what? You get to choose your attitude every day. You get to decide how your life goes. If you don’t like something? Change it. Can’t control certain things? Don’t fixate on it. Focus on the good and the good gets better. 👊🏼 
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Have a great week friends! ⠀⠀
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#healthymindset #highvibelife #lawofattraction #positiveintentions #manifestyourdreams #youarepowerful #youaremagic #positiveaffirmations #positiveenergy #selftalk #thinkhappythoughts #lifepurpose #intuitiveliving #lifelessons #holisticwellness #nourishyourself #mindfulliving #mindbodyspirit #nontoxicliving #organiclifestyle #wellnessblog #fitandwell
Do you still workout with a calorie goal in mind? Do you still workout with a calorie goal in mind? 🔥 ⠀⠀
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Here’s a tip, maybe instead of worrying about how many calories you burn in a workout focus on a performance goal instead. 💪🏼 It could be lifting a little bit heavier than last time or getting deeper in that squat. Maybe it’s trimming down your 5k time or finally getting that perfect pull up. 🙌🏻
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Burning calories is great, but you’ll really see improvements and feel like an athlete when you focus on something specific rather than just an estimated calorie burn. 👍
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Hope you guys have a wonderful weekend! 😘
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#fittip #fitnesstips #fitnessgoals #performancetraining #strengthgains #strengthgoals #strengthtrainingforwomen #holisticfitness #holisticwellbeing #pushupseveryday #pullupsfordays #womenwhowork #workingwomen #simplefit #fitnesssimplified #fitandwell #utahmountains #strengthtrainingforrunners #runningirl #fitnessismypassion #fitnessisalifestyle
Whelp, 2021 seems to be off to a rough start and m Whelp, 2021 seems to be off to a rough start and more than ever I want to make my home a safe place and sanctuary from the storm. #sponsored 
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Things that help keep my home a sanctuary: 🏠
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 -Thoughtful art that has meaning. (Like my @mapiful maps)
- Keeping an attitude of gratitude.
- Filling my home with love and being mindful of what I watch, listen, and allow in my home. 
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Today I’m grateful for my little safe space and this cozy corner. I’m grateful that our homes, no matter how humble, can be sanctuaries from the chaos. 💙
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“The ideal place for peace is within the walls of our own homes, where we have done all we can to make the Lord Jesus Christ the centerpiece.” -Richard G. Scot
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Wishing you all love and peace today. #mapifulfamily
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#homedecor #maps #wallmaps #safespace #sacredspace #homesweethome #home #wallart #cozycorner #cozyspace #loveathome #ldsblogger #utahblog #fitandwell #holisticwellness #holistichealth #spiritualhealth #menatalhealthtips #travelart #adventuretravels
If you do a lot of sitting or are a normal human b If you do a lot of sitting or are a normal human being, you might have a tight low back and hamstrings. 🦵🏽
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Give them some love with these stretches! I love to do these after a workout or when they need some extra help. 
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Although you don’t want to overstretch these muscles, regularly giving them some attention with thoughtful stretches or mobility work can help them loosen up and feel less tight or sore. 
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Hold each for 30-60 seconds. 
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Pro tip: try doing it while you watch a show or make it a more relaxing experience with your favorite music and essential oils! 
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Outfit: @kiavaclothing use code fitandwell to save 💙
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 #aslowmoment #thehappynow #myeverydaymagic #makeitblissful #tightback #tighthamstrings #hamstringstretches #lowbackstretches #workoutwednesday #movemoresitless #movemore #stretchingexercises #flexibilitytraining #tensionrelief #wellnesswednesdays
How to stay healthy when you have a desk job 💻 How to stay healthy when you have a desk job 💻
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Have a desk job? Spend quite a bit of time sitting for work? I’m right there with ya! 
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Working full time and prioritizing health  can be tricky. Here are some of my tips that help me balance it all and keep my health a priority 👇🏼
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1. Focus on your nutrition. It’s the one thing that almost always you can control IF you give it some thought. Stick to the basics like getting veggies and limiting your processed food intake and you’ll be golden. 
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2. Use your lunch break wisely. I like to use my lunch break to get in some movement (even if it’s just a short walk) and/or make a nutritious meal. Meditation or getting some fresh air is also a good idea! 
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3. Stand for a few minutes every hour. If you have a standing desk, use it! Or just get up, stretch, and try working standing up every now and then. 
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4. Drink that H20. You’ll keep your energy up, and have to pee more which means you’ll have to take a break from sitting more 😘
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5. Try adding strength training to your routine. It suuuuper sucks but as we age we lose muscle mass IF we don’t do anything about it. You can combat extra muscle loss and bad desk posture with strength training. Muscle = youth ✨
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#womenwhowork #deskjob #workingfromhome #workfromhome #workhard #mindfullboss #worklifebalance #intentionalbusiness #wellpreneur #holistichealth #movemore #healthytips #healthtips #wellnesstips #workingwoman #deskjobs #fittip #fitnesstips #holisticwellness #wfh #fitandwell
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Recent Posts

  • 5 Tips for More Confidence in the Gym
  • My Daysy Fertility Tracker Review
  • 7 Simple Things You Can Do to Limit Environmental Toxins
  • When to Take a Rest Day from Working Out
  • Let’s Get Checked Review
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