• Start Here
  • Fitness
  • Health
  • Food
  • Travel
  • Contact
  • Start Here
  • Fitness
  • Health
  • Food
  • Travel
  • Contact

Looking for something?

Subscribe to Fit & Well via Email!

Enter your email address to subscribe to Fit & Well and receive notifications of new posts by email.

Join 72 other subscribers

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
  • 5 Tips to Make Healthy Eating Easy
    Food

    5 Tips to Make Healthy Eating Easy with Trainer Kelli

    August 26, 2020 /

    About the author: Kelli is a personal trainer, nutritionist, and mama. She helps others live a maintainable, healthy lifestyle by sharing recipes, tips, and workouts. Kelli loves creating recipes, doing anything active, and spending time with her boys. She put together her top 5 tips to make healthy eating easy. You can see more from her on her blog or on Instagram.  Always have healthy snacks on hand. Having healthy snacks on hand is a must for keeping me on track. The times I struggle are when I’m out of healthy snacks, I’m starving, and need something now because the hangar has kicked it. I usually end up snacking on…

    Read More
    Amy

    You May Also Like

    Why Functional Fitness Matters

    Why Functional Fitness Matters

    April 11, 2016
    clean eating chocolate chip cookies recipe

    Clean Eating Chocolate Chip Cookies

    March 4, 2020
    how to stay healthy when you have a desk job (1)

    8 Ways to Stay Healthy When You Have a Desk Job

    January 17, 2020
  • clean eating zucchini muffins
    Food

    Simple Clean Eating Zucchini Muffins

    July 22, 2020 /

    We are in full blown summer mode and if you’re lucky enough to have a garden, you probably have zucchini coming out of your ears. I don’t have a garden but my mom does and she’s nice enough to give me some of her zucchini’s now and then. I’m a big fan of throwing zucchini into breads, muffins, and cookies for some extra nutrition. I looked for a healthier, clean eating zucchini muffin recipe but most of the recipes I found included processed sugar or other ingredients I didn’t think were necessary. I decided to just try out my own recipe and I’m happy to report they turned out perfect.…

    Read More
    Amy

    You May Also Like

    Sit Ups Ruining Your Back_ 11 Better Ab Exercises To Try

    Sit Ups Ruining Your Back? 11 Better Ab Exercises To Try

    January 31, 2017
    my favorite at home workout equipment

    My Favorite At Home Workout Equipment For A Well Rounded Home Gym

    March 20, 2020
    Why Functional Fitness Matters

    Why Functional Fitness Matters

    April 11, 2016
  • plant protein vs whey vs collagen difference
    Food

    Plant Based Protein VS Whey Protein VS Collagen: What’s the Difference?

    July 21, 2020 /

    When it comes to choosing a protein or collagen powder, I get that it can get super confusing. There’s plant based protein vs whey protein vs collagen but which one is going to be best for you and your goals? What are the differences to be aware of?  The short answer: It depends on you and your preferences and the main difference is the sources of protein they come from. I’ve worked in the supplement industry for five years now, so i know my way around a protein tub. 😉  Let’s go into a little bit of detail on each type of protein powder so you can feel informed and…

    Read More
    Amy

    You May Also Like

    superfood muffins

    Superfood Banana Chocolate Chip Muffins

    January 25, 2017

    7 Easy and Affordable Ways to Sneak More Veggies into Your Meals

    February 10, 2018
    food subscription boxes review

    I Tried ALL The Food Subscription Boxes and Ranked Them

    February 24, 2020
  • clean eating chocolate chip cookies recipe
    Food

    Clean Eating Chocolate Chip Cookies

    March 4, 2020 /

    I’ve been experimenting with clean eating chocolate chip cookies for a while because, well, everyone likes chocolate chip cookies. They are simple, timeless, and just delicious! I LOVE chocolate chip cookies and cookie dough. I make them often enough, I decided I need a healthier version with better ingredients. These clean eating chocolate chip cookies hit the spot and satisfy my cookie craving. My family liked them too! These healthy clean eating chocolate chip cookies… Have ZERO processed sugar. (Sweetened with honey and stevia!) Have whole wheat flour instead of white flour. (Organic is best!) Uses coconut oil instead of margarine. (You could also use grass-fed butter for a more classic…

    Read More
    Amy

    You May Also Like

    5 holiday wellness tips

    My Top Holiday Wellness Tips: How to Stay Healthy During the Holidays

    November 12, 2019
    superfood muffins

    Superfood Banana Chocolate Chip Muffins

    January 25, 2017
    10 at home bodyweight exercises

    10 Effective & Fun At Home Bodyweight Exercises to Try

    April 20, 2020
  • food subscription boxes review
    Food

    I Tried ALL The Food Subscription Boxes and Ranked Them

    February 24, 2020 /

    For the LONGEST time, I’ve wanted to try food subscription boxes. You know, the ones where they send all your meals neatly organized, ready to prep and cook.  I wanted to try out food subscription boxes for several reasons:  I wanted to learn how to cook better and try new dishes.  I tend to eat the same meals over and over. I wanted to mix it up and get more of a variety.  I LOVE including veggies in my meals but needed new ideas and more variety. A food box seemed like a good way to help with this. (It did!)  My hubby loves cooking, I thought this would be…

    Read More
    Amy

    You May Also Like

    natural skincare tips for glowing skin

    5 Natural Skin Care Tips for Radiant Skin

    January 6, 2018
    New Zealand travel inspiration

    I Spent All My Money On A Trip of A Lifetime: Here’s What Happened

    March 8, 2016
    a review of the decade 2010-2019

    Reviewing The Decade: 2010-2019

    December 31, 2019
  • 10 quick and healthy recipes for busy women (2)
    Food,  Governing Stress

    10 Quick & Healthy Recipes for Busy Women

    October 29, 2019 /

    One of the hardest parts about eating healthy is making the time to cook nutritious meals at home. Eating healthy is one of my top priorities, but I still have nights where finding something healthy, easy, and quick to cook is a challenge.  I rounded up some healthy, quick and tasty recipes perfect for any busy woman. Whether you’re a busy mom or just have places to go, these recipes all take about 30 minutes or less to make or can be tossed in a slow cooker ahead of time.  Eating healthy and a busy packed schedule IS possible, sometimes it just takes a little planning ahead. Here are some…

    Read More
    Amy

    You May Also Like

    healthy christmas recipes

    12 Days of Healthy Christmas Recipes

    December 3, 2018
    how to move more sit less

    15 Simple Ways to Move More and Sit Less

    March 22, 2019
    healthier chewy granola bars

    Healthier Chewy Granola Bars

    July 23, 2019
  • healthy pumpkin cookies recipe
    Food

    Healthy Pumpkin Chocolate Chip Cookies

    September 24, 2019 /

    As soon as pumpkin season rolls around, I LIVE for pumpkin chocolate chip anything. Pumpkin chocolate chip cookies in particular are some of my favorite treats this time of year. In the past, I would make batches of pumpkin chocolate chip cookies every other week. This year I decided I needed to create a healthier version of this perfect fall treat. Turns out, it’s really not that hard to make healthy pumpkin chocolate chip cookies! These cookies are simple, tasty, soft, and I feel much better about the ingredients than the other versions I’ve tried. I decided to use Kodiak Cakes mix because it’s so easy to bake with and…

    Read More
    Amy

    You May Also Like

    yogaclub workout clothes review

    YogaClub Review: I Tried My First Workout Clothing Subscription Box!

    August 2, 2019
    how to beat the winter blues

    Hate Winter? Here’s How to Beat the Winter Blues

    January 12, 2019
    New Zealand travel inspiration

    I Spent All My Money On A Trip of A Lifetime: Here’s What Happened

    March 8, 2016
  • 10 healthy fall recipes that are perfect for fall!
    Food

    Healthy Fall Recipes to Keep You Cozy This Fall

    September 6, 2019 /

    Fall is such a magical time of year. The changing colors, cooler temperatures, warm drinks, and Halloween are just the best! Fall is also a great time to switch up the foods in our diet to make room for squashes, fall seasonal veggies, and other spices that help keep us healthy while we enjoy all autumn has to offer. Here are some tasty and healthy fall recipes I’ve rounded up on Pinterest to help keep you cozy this fall. Let me know which one is your favorite! Healthy Fall Recipes Roasted Butternut Squash Soup- Delish Warm, creamy, and full of beta-carotene, this soup screams fall. 2. Sweet Potato & Sausage…

    Read More
    Amy

    You May Also Like

    how to move more sit less

    15 Simple Ways to Move More and Sit Less

    March 22, 2019
    pumpkin recipes

    12 Healthy Pumpkin Recipes You’ll Love

    October 2, 2018

    I Tried Floor Sleeping. Here’s What Happened

    September 6, 2017
  • healthier chewy granola bars
    Food

    Healthier Chewy Granola Bars

    July 23, 2019 /

    I love bringing along healthy snacks when I go hiking or even on long road trips. Unfortunately, there’s not a lot of great options when it comes to healthy granola bars. Many are made with questionable ingredients, low-quality oats, processed sugar, and I don’t feel great when I eat them. I figured it wouldn’t be that difficult to make my own and I was right! You only need a few ingredients for these healthier chewy granola bars and I added a few extra ingredients to make them even better. I added some plant-based protein powder from Vega to add some protein, something most granola bars are lacking in. I also…

    Read More
    Amy

    You May Also Like

    camping in yellowstone national park

    Camping in Yellowstone National Park 2020 & 2 Day Itinerary

    September 18, 2020

    7 Scary Things That Happen When You Don’t Get Enough Sleep

    October 31, 2018
    eggless cookie dough

    Healthy Eggless Cookie Dough (With Vegan Option!)

    February 25, 2018
  • chocolate costco muffins
    Food

    Healthy Double Chocolate “Costco” Muffins

    May 3, 2019 /

    Muffins are just so good. They are like delicious, bald cupcakes and I love them! The giant Costco muffins (especially the double chocolate ones) have always been some of my favorites. However, those giant muffins are loaded with processed sugar and ingredients. I’m all for balance and enjoying treats like that now and then, but I would never call those muffins a healthy option. To be completely honest, I wasn’t trying to make a copycat Costco muffin, but I’m SO happy they turned out so good and so close to that delicious original. Made with minimally processed ingredients, protein powder, omega-3s and even some collagen for good measure, I think…

    Read More
    Amy

    You May Also Like

    New York City on a Budget

    New York City on a Budget

    April 10, 2016
    healthier chewy granola bars

    Healthier Chewy Granola Bars

    July 23, 2019
    healthy christmas recipes

    12 Days of Healthy Christmas Recipes

    December 3, 2018
1234

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
House is a mess and we have no fridge but super gl House is a mess and we have no fridge but super glad to be all moved in! 🙏🏻

#sponsored Long story about the fridge fiasco, but let’s just say in grateful for this green juice from @organifi for getting me some greens & a little boost of nutrition the past week. It’s been suuuuper crazy with closing, moving, and now unpacking. We’ve eaten out more than I would like the past few days but I’m happy that I can at least get in some greens despite the crazy! 🌿

I love that it’s organic and includes some awesome super plants like spirulina, chlorella, wheat grass, turmeric, and more. It’s got a fresh minty flavor (from real peppermint) and is easy to take on the go too! 🚙

Best part is you can grab it on Amazon! Link in bio! 

.
.
.
 #organifigreenjuice #greenjuice #greens #organicgreens #organicsupplement #organicliving #healthylifestyle #fitandwell #movingday #movingin #unpacking #newhome #nutritiontips #nutritionmatters #nutritiousanddelicious #nutritionist #drinkyourgreens
Okay so we’ve been watching a lot of Survivor re Okay so we’ve been watching a lot of Survivor reruns lately (I’m new to the show even tho it’s been around for 20 years 😂) and I’ve noticed something. 

So many of the survivors make deals and alliances with other contestants in hopes that they will “bring them along” or “carry them” to the final 3. Half the time they don’t think for themselves, allowing others to completely control the game when all they had to do was make a choice. It kind drives me nuts! 🤷🏼‍♀️😆

I know it’s just a silly game show, but I kept relating it to real life. LADIES let’s all take control of our fate instead of shifting responsibility or expecting others to cary us.

You can and should own your health and life. You have more power to positively impact your health than you think. 💪🏼

✨It’s not your family’s responsibility 
✨It’s not your spouses responsibility 
✨It’s not your doctor’s responsibility 
✨It’s certainly not the governments responsibility...

It’s yours. Own it. Love yourself enough to take care of your body. It’s such a gift, you only get one, don’t treat it like trash or expect others to take care of it for you. 

Own your fate. Make those choices that bring you closer to your goals and when you make a mistake- learn and continue onward! 💙😘 
.
.
.
.
#survivor #outwitoutlastoutplay #survivorshow #lifelessons #personalresponsibility #ownyourlife #ownyourfate #healthylifestyle #healthyeating #healthygoals #healthygirls #fitnessblog #wellnessblog #utahfitness #utahfitfam #ownyourpower #livehappilly #livehealthierlives #thursdaymood #thinkforyourself
Not feeling motivated or inspired lately? Maybe it Not feeling motivated or inspired lately? Maybe it’s time to make a change! ⬇️

One of the best ways to prevent boredom with your routine and keep the momentum going is to mix it up now and then! 

Here’s some ideas of what that may look like: 

✨Try a new workout plan or go to a new class- challenge yourself! 

✨Learn a 2-3 new healthy recipes this month or find a new healthy local restaurant to try. 

✨Write down 1-2 new goals you want to achieve or get better at this month (mine is going outside for more light exposure!) 

✨Do something kind for someone else. Get out of your bubble and your head and think of who could use some love right now? 

Which one are you going to try?? Feel free to share any goals and keep yourself accountable in the comments! 💙

.
.
.
.
 #setgoalsnotlimits #mindovermatter #growthmindset #chasinggoals #goalsettingtips #selfdevelopmentblogger #selfimprovementtips #selfimprovementdaily #selfimprovementjourney #healthyminds #strongmindset #selfmotivation #healthyhappylife #iamwellandgood #wellbeingworrior #wellnessblogger #wellnessjourney #wellnesstips
New day, new week, new month!! Hallelujah we made New day, new week, new month!! Hallelujah we made it to March! Anyone else ready for spring? 🌱☀️

Here’s your reminder to never give up, keep working towards your health goals, and that you’ve got people cheering you on! 📣😘

Here’s to a great month! 

.
.
.
.
 #gratitudeattitude #gratitudedaily #gratitudemindset #gratitudecommunity #holisticlifestyle #naturalhealth #holisticliving #positivemindset #positiveliving #positiveenergy #dailyaffirmations #positiveattitude #spiritualentrepreneur #mindfullboss #growthmindset #inspiredwomen #selfempowerment #wellbeingwisdom #wellbeingtips #march2021 #thesunwillrise #fitandwell #newmonth
You don’t need any equipment for this leg workou You don’t need any equipment for this leg workout! 💪🏼 save it and let’s get moving! 

✅Curtsy lunges
✅Lateral squat with leg lift
✅Single leg floor taps (you can modify by touching a block or book if you can’t reach the floor) 
✅Alternating single leg wall sit 
✅Sprinter lunges 

Set a timer for 30-60 seconds and don’t forget both sides! End with some static stretching and some protein for recovery 👍🏼

Have a great day guys! 💙

.
.
.
.
 #athomeworkouts #athomeworkout #athomeworkoutvideos #athomeworkoutideas #workoutwithme #livingroomworkouts #basementgym #sweatathome #bodyweightexercises #noequipmentworkout #noequipmentneeded #certifiedpersonaltrainer #fitcommunity #bodyweighttraining #fitnessvideos #fitnessvideo #workoutvideo #gymvideos #workoutvideos #stronglegs #athleticlegs #fitlegs
It’s never too late to start taking care of your It’s never too late to start taking care of your HEALTH! 💙

You’ve only got one body, are you treating it well so it will last? 

Of course there are no guarantees in life. We could try our absolute best and still have illness, injury, and difficulties. That’s life! But why not make your health YOUR responsibility and try? 🍎

 I’d rather make it a priority now than regret it later. I’d rather have energy and feel amazing than feel sick and tired all the time. I’d rather know I did my best than wonder if I could have done better for my body. 

This is your sign. Start small, start today! Don’t give up! If you need some help I’ve got tons of resources on my blog to help you on your well-being journey 🥰

.
.
.
.
 #holisticwellness #holistichealing #naturalhealth #holisticlifestyle #naturalwellness #healthyroutines #holisticnutrition #wellbeinglifestyle #wellbeingtips #wellbeingwisdom #wellbeingsupport #nourishyourself #wellnessjourney #wellnessblogger #motivationalquotes #motivationquote #motivationalquoteoftheday #motivationwall
Do you get breakouts after you workout? 💦 

I’ve noticed improvements in my post workout skin thanks to this cute lil mask 🙏🏻

My favorite face mask from @freskincare is 50% off until tomorrow with code FITAMY 👏 can’t believe I’m going on 4 years strong with FRÉ! 💙

I love this mask for a little exfoliation and deep cleaning and you only leave it on for 3-5 minutes! It’s also helped me reduce post workout breakouts and my skin is SO soft after. 🙏🏻 I love that it doesn’t have any toxic ingredients (even the blue color is natural!) and no fake smells. 

Do you like spicing it up with a good mask now and then? Makes me feel fancy 😂🥰

.
.
.
#freskincare #healthyskin #nontoxicbeauty #nontoxicskincare 
 #naturalskincareroutine #crueltyfree #howyouglow #veganbeauty #veganskincareproducts #holisticbeauty #skinroutine #clearskin #glowingskin #fitandwell
Learning how to cook is one of the BEST things you Learning how to cook is one of the BEST things you can do for you health. 🍳

I used to not like cooking and wasn’t very good at it, but trying out meal kits and new recipes has helped me get so much better and now I enjoy it! 

Remember, food is medicine and what you eat matters! 🥗

If you’re wondering about those meal box kits, I’ve rated and reviewed a bunch that I’ve tried on my blog (Hello fresh, Home chef, Blue Apron etc) and have discounts for your first box! Link in bio 😘 search: food box 

.
.
.
.
 #healthyfoodrecipes #healthymealideas #healthyfoodblogger #quickandhealthy #healthyfoodies #cookingathome #homecooking #cookinglover #homemadefood #homefood #cookingtips #cookingathome #eatwellbewell #mealprepideas #mealkit #homechef #hellofresh #sunbasket #organiccooking #foodbox
5 tips to feel more confident at the gym (and even 5 tips to feel more confident at the gym (and even at home!) 🏋🏼‍♀️

1. Have a plan but be adaptable if needed.
2. Wear comfortable and appropriate clothing/shoes. 
3. Get a good playlist or podcast going.
4. Ignore everyone else 😉
5. Be prepared for little hiccups (hair tie breaking or Mother Nature showing up) 

Get the full details on the blog! Link in bio, search: gym 

Do you guys prefer working out at home or the gym? Tell me below! 💙

.
.
.
 #fitfam #findyourstrong #fitlife #fitfluential #fitnessforlife #gyminspiration #gympost #gymgoals #gymworkouts #fitnessmotivation #getfit #workouttime #activeliving #getstrong #womenwholift #strongwomen
Load More... Follow Me on Instagram!

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
© Fit and Well Amy LLC - 2021
  • Affiliate Disclosure
  • Privacy Policy
  • Terms of Use
  • Website Disclaimer