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Recent Posts

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  • healthy avocado blender muffins (2)
    Food

    Easy & Delicious Mini Avocado Blender Muffins

    April 3, 2019 /

    You GUYS! These mini avocado blender muffins are probably the best thing I’ve made all year. And if you love my banana chocolate chip muffins or my mood-boosting avocado brownies, then you’ll LOVE these mini avocado blender muffins too! This post contains affiliate links. These muffins take less than 30 minutes to make and require minimal clean up. All you need is a blender (I used a Blendtec with the smaller jar) or a food processor. Made with minimally processed ingredients, healthy fats, and some protein, you can enjoy these yummy avocado blender muffins anytime! And don’t let the avocado throw you off. I promise you can’t taste it but…

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    Is Juicing Healthy? A Nutritionists Opinion

    March 3, 2019 /

    I’ve been seeing the whole celery juicing craze EVERYWHERE lately. On Instagram, Facebook groups, YouTube, you name it. I’m sure you have too. People claim it helps clear up their acne, helps them lose weight, makes them regular,  finds them true love (not really but you get the picture.) So the real question is, does it live up to the hype? Is juicing healthy? Is there any scientific reasoning to back it up? Or is it just that, hype? Let’s get into the science of juicing, celery or any other fruit or veggie, and if it’s really worth your time, effort, and money. Is Juicing Healthy? Potential Benefits of Juicing…

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    The 5 Basic Rules of Healthy Eating

    February 26, 2019 /

    Healthy eating is and should be a pretty simple concept, yet it’s very difficult for so many people.  via GIPHY Heck, it’s hard for me and healthy eating is part of my job description. Nearly all of us know the basics of proper eating. Eat your veggies, get enough protein, try not to eat your weight in dark chocolate every night. (A struggle.) We all know what we should do, it’s actually doing it that’s hard. Maybe this is because everywhere you turn, there is a new opinion on what and how you should eat… Count this, don’t count that, only eat this, never eat that blah blah blah. Maybe…

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    February 12, 2019 /

    Have you ever heard of beet powder? Ya know, beets that have been dried and ground into a powder? I hadn’t until recently and I wish I had discovered it sooner. If it sounds weird, hear me out! Beet powder is loaded with vitamins and minerals including vitamins A, B6 and C, magnesium, iron, folate, potassium, iron, and calcium. It’s a great way to add natural color to smoothies and it’s common for companies to use beet powder to naturally color their products. Beet powder adds a unique aspect to these bites. It gives them that “red velvet” taste and color. These little guys are super tasty and full of…

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    January 31, 2019 /

    Who doesn’t love Costco? It’s like the Disneyland of grocery stores, I weirdly get excited every time we have to go pick up some things. Costco has great deals, from travel (how we went to Mexico on a budget) to furniture (got our couch there for a steal), electronics (got our TV there for a killer deal), clothes (they have the best comfy travel pants), and of course food! In my opinion, Costco has really stepped up their game in recent years, providing all sorts of awesome healthy foods and products for a great deal. Here is my list of things I buy and use most often. If I’m missing…

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    January 14, 2019 /

    You can’t go wrong with brownie bites and you can’t go wrong with peanut butter (or any nut butter for that matter).  That’s why I decided to combine the two! These healthy peanut butter brownie bites are made with mostly clean ingredients and minimal processed sugar. You can enjoy them in 45 minutes or less and are the perfect treat to come home to after a long day at work.  I used plant-based protein for this recipe and recommend using the same. Using whey protein may alter the texture and not in a good way. I also added some collagen for an extra boost of protein and added nutrition, but you…

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    Can you believe it’s already December? I swear I was prancing around in my swimsuit only a month ago. Time flies when you’re working hard I guess! I’ve gathered some of my favorite healthy holiday recipes on Pinterest to help with your Christmas cooking. These healthy Christmas recipes are full of nutrition, healthier ingredients, and will only add more joy to your life this season. Happy cooking and happy baking! 12 Healthy Christmas Recipes 1.Balsamic Roasted Vegetables (EmilyBites.Com) Who said veggies had to be boring? These look INCREDIBLE and make a great nutritious side dish. A tasty way to get your veggies in! 2. Healthy Apple Pie (SkinnyMs) Nothing better than…

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    Pumpkin season is FINALLY here! I love pumpkin as much as the next girl, but not just because it tastes great. Pumpkin is actually full of some surprising health benefits. Whether you like it or not, pumpkin is a veggie, a member of the squash family. Pumpkin get’s its lovely orange color from a pigment and antioxidant called beta-carotene, the same that’s in carrots, and is good for you eyes. Here are some other interesting benefits: Pumpkins are about 90% water and high in fiber. This means that they are low calorie and will keep you full and hydrated making pumpkin a great weight loss food. Pumpkins are high in…

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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
15 ways to move more and sit less 🤸🏼‍♀️

Sitting for long perdiods of time is the new smoking and most of us sit for, well, long periods of time 😬

You don’t need to be a crazy workout addict! Here are some simple ways to move more and sit less:

1. Park farther away
2. Take a walk on your break 
3. Wake up with 5 min of yoga 
4. Stand while you work
5. Take the stairs 
6. Clean the house 
7. Stretch while you read emails 
8. Cook a nice meal 

Really it’s all about being mindful. Feel like you’ve been sitting for a while? You probs have! Get up and move! That simple 👍🏼 

Grab the full list on my blog! Search: sit less 💙
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 #movemore #sitless #getmoving #getoffyourbutt #getoffthecouch #getitdone #fitnesslifestyle #fitandwell #healthylifestyle #movementismedicine #movementculture #healthychoices #fitnessforwomen #fitnessforbeginners #fittips #fittipoftheday
You don’t need a ton of equipment to get started You don’t need a ton of equipment to get started- just grab a pair of inexpensive dumbbells and START! 

Here’s a upper body workout you can do with dumbbells! 

Curl to press
Renegade row
Chest press + fly (lift those hips up for a little extra core challenge) 
Table dips (get those hips UP) 
Upward row to press 

Try 10-12 reps (both sides) and repeat 3-4 times! 💪🏼 

Outfit: @kiavaclothing code fitandwell saves you some 💰and today they are doing free shipping!

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 #athomeworkouts #athomeworkout #athomeworkoutvideos #workoutwithme #athomeworkoutideas #homeworkouts #workouteverywhere #athomegym #livingroomworkouts #basementgym #sweatathome #inhomeworkout #freeworkouts #certifiedpersonaltrainer #workoutvideos #workoutvideo #fitnessvideo #fitnessvideos #fitnesswomen #girlsgonesporty #workouttime #youcandoit #findyourstrong #kiavaclothing
Finally got my home office put together with my st Finally got my home office put together with my standing desk from @flexispot_official 🙏🏻😍 #gifted

I reached out to FlexiSpot because they had gorgeous standing desks that had amazing reviews and were affordable. This L shape desk was easy to put together and has already made working from home sooo much better! I’ve always dreamed of having a cozy home office and so grateful that it’s coming together! 

➡️ swipe to the end to see what my office looked like “before” 😬😂

Sitting all day is not good for our health so I knew a good standing desk was a must. So glad I could find one that is sturdy but also looks super cute 🥰 cuz ya know priorities 😂

Check out @flexispot_official on Amazon and up your work from home game! Link in bio under my Amazon favorites 💙

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#flexispot #flexispotambassador 
#standingdesk #homeoffice #standmore #movemore #healthylifestyle #healthyliving #fitnesslifestyle #activelifestyle #standingdesks #workfromhomelife #workingfromhome #sitless #fitandwell #amazonfinds #wellnessblog #fitnessbloggers #fitblog #officemakeover #bohooffice
Making the switch to safer and less toxic cleaning Making the switch to safer and less toxic cleaning products doesn’t need to be expensive!

In fact I’m pretty sure I’ve saved money by switching and I feel so much better about what I’m using!

Check out my favorite affordable non toxic cleaners on the blog! Link in bio: search non-toxic 🧼

I share some really simple solutions as well as a discount to my current favorite @branchbasics 👍🏼

Happy cleaning! 

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 #clutterfreeliving #cleartheclutter #sparkjoy #mindfulliving #nontoxicliving #wellnesstips #cleanliving #nontoxichome #nontoxicproducts #nontoxiccleaning #cleanhome #cleanhouse #cleanhomehappyhome #cleanhousecleanmind #fitandwell
Happy St Patty’s! 🍀 wearing your green today? Happy St Patty’s! 🍀 wearing your green today?? This one will leave you SO sore! But it’s a fun so save it! 

Ps I shared this workout a year ago exactly. Part of me feels like last March was an ETERNITY ago and the other part of me feel like it was literally last week so I’m just all around confused 🤷🏼‍♀️ 😂

Back to the workout: you don’t have to use a ball if you don’t have one, you can skip the moves that need it but it’s worth trying because it ads a serious challenge! 

🍀Knee tucks 
🍀Around the worlds (switch the rotation direction half way) 
🍀Overhead sit ups 
🍀Hand offs 
🍀Ball crunches 
🍀 Opposite knee to elbow mountain climbers 

Try 30-60 seconds for each move and repeat 2-4 times. Add onto a workout or try it on its own! 💪🏼 Hope you find some luck today! 🌈👑

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#coreworkout #swissballworkout #swissball #stabilityball #stabilityworkout #strongcore #abworkout #strongcore #workoutathomeideas #fitnessathome #fitathome #fitanywhere #excercisevids #athomeworkout #workoutsforwomen #challengeyourself #fitandwell #workonyourfitness #strengthtraining
Before giving up on living a healthy lifestyle or Before giving up on living a healthy lifestyle or your health and fitness goals, here are a few questions to ask yourself. 💙

Trying to change too much too fast? Slow it down, take it one step, one habit at a time. 

Are your goals and expectations realistic? Dream big, but take it in bite size chunks. 

Are you giving it a chance? As much as we’d all love to eat a salad or workout for a week and be magically fit and healthy it doesn’t work that way 😂

Are you being patient with yourself? Good things take time! Show yourself some grace, love and patience! 

Living healthy isn’t easy but makes all the difference. You can do it! 💪🏼

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#healthyliving #livewellfeelwell #wellnessblog #healthyfoodblogger #wellbeingblog #wellbeingwisdom #wellbeingblogger #wellbeingjourney #wellbeinglifestyle #wellbeingtips #nontoxicliving #mindfulliving #liveinspired #naturalhealth #wellnessjourney #wellnesstips #wellpreneur
Just your reminder for the week that exercise and Just your reminder for the week that exercise and being able to move your body is a GIFT! ✨

Treat your body right and it will thank you! 

Have a great week! 😘

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 #fitnesslover #workouttime #youcandoit #activeliving #betterforit #fitspiration #fitnessmotivation #movementculture #fitnesslifestyle #fitnesscoach #workoutideas #fittips #mondaymotivation #mondayvibes #fitandwell #activeliving
For my peeps who would rather workout outside ☀️

Idk how it is where you live, but here in Utah warmer weather has been teasing us and showing up more and IM HERE FOR IT! 

Try this workout at the park after a jog or on a sturdy chair/ bench at home 👍🏼

Step ups 
Tricep dips
Pistol squats 
Push ups 
Toe taps 

Try setting a timer for 30-60 seconds and repeat 2-4 times! 💪🏼

Jacket and leggings: @kiavaclothing use code fitandwell to save 😘

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#outdoorworkout #girlgetoutside #parkworkout #benchworkout #totalbodyworkout #workoutsforwomen #fitnessblogger #utahfitfam #getoutside #springisintheair #workoutwednesday
 #workouteverywhere #creativeworkout #noequipmentworkout #workoutideas #freeworkouts #certifiedpersonaltrainer #workoutvideo #fitnessvideo #workoutvideos #gymvideos #fitnessvideos #kiavaclothing
FOOD 🥗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It will make FOOD 🥗
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It will make your health or break it. 🍎
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And LISTEN, I freaking get it. Eating healthy isn't the easiest. It's hard to choose greens over pizza, fruit over candy, fresh food over fast. 🍕 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
But you guys, it's so freaking important to TRY. 
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I'm not 100% perfect at eating right. No one is. But I TRY EVERY DAY. Because I want to feel good. I want to look healthy. I want to avoid chronic disease and nasty medical bills if possible. I'm sure you want the same! 
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You don't have to eat perfect, just try a little harder. Do a little better. Your body will thank you! 

If you need a little extra help on where to get started then click the link in my bio and get my Simplified Guide to Nutrition eBook. It's not a diet plan, it's simply a blueprint to help you figure out this whole eating healthy thing in the most simple and stress-free way possible. 💙 
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#healthyeater #howtoeat 
#wellnessblogger #wellnessblogger #nutrition #nutritionist #fitandwell #eat2live #healthyfoodchoices #saladforlunch #saladfordinner #saladrecipe #foodismedicine #food_instalove #food_oclock #instafoodie #greenfood #veggiesalad #holistichealth #holisticliving #cookmypassion #instafoodapp #recipebook #eatrightnotless #eatrightfeelright #naturalhealth #holisticnutrition
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Recent Posts

  • Aculief Review: Natural Headache & Tension Relief
  • 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
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