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Recent Posts

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    Healthy Eggless Cookie Dough (With Vegan Option!)

    February 25, 2018 /

    I don’t know about you, but cookie dough is probably my favorite treat.  Unfortunately, raw cookie dough with all the sugar and white flour is far from good for you. And those raw eggs can make you sick! Of course, I’m not going to stop eating cookie dough because that would be just sad. So I decided I needed to create a healthier version! I found a few healthy eggless cookie dough recipes on Pinterest and made some additions of my own. This is the final product and I think it’s quite delicious! It has that vanilla doughy taste but without the processed ingredients. Plus you can easily make it 100% vegan.…

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    We all know that we should reduce our sugar intake. Too much processed sugar is linked to inflammation, disease, bad skin, weight gain, and lowered immunity. But let’s be honest. It’s not fun or easy to give up our favorite sweet treats. Trust me, as a certified nutritionist and girl with a MAJOR sweet tooth, I understand the struggles of wanting to eat ALL the sweets but also wanting to avoid all that processed sugar. That being said, I’m a huge believer in moderation and never depriving yourself of things you love. After all, you want your healthy choices to become a lifestyle, not just another short-term crash diet or…

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    15 Best Protein Bite Recipes

    January 10, 2018 /

    Let’s talk protein bites, those little tiny balls of goodness!  Here’s why I love protein bites: Easy to make You can make them in any flavor Don’t require an oven Full of protein and healthy energy Taste amazing Satisfy cravings Make a great snack I mean, what’s not to love?  Chocolate Chip Cookie Dough Bites-Amy’s Healthy Baking 2. Pineapple Coconut Bites-Get Creative Juice 3. No Bake Brownie Bites-Running With Spoons 4. Snickerdoodle Protein Bites-What Molly Made 5. Smores Energy Bites-Two Peas and Their Pod 6. Salted Caramel Bites-Pretty Wee Things 7. Peanut Butter Energy Bites-Chef Savvy 8. Apple Pie Protein Bites-Yummy Healthy Easy 9. Turmeric Protein Bites-Skinny Fitalicious   10.…

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    DIY Starbucks Pink Drink Recipe

    November 6, 2017 /

    If you follow me on Instagram, you’ve probably seen me rave about the Starbucks “Pink Drink.” If you are unfamiliar with this unicorn-like drink, it’s an iced herbal passion tango tea with coconut milk and stevia. It’s super yummy, refreshing, fairly healthy, and one of the few things I will EVER spend money at Starbucks on. But that’s the thing, it costs money. And although it’s not the most expensive thing you can buy at Starbucks, if you crave it often (which is for me every week) the money adds up quick. I don’t know about you, but I like to save money as much as I can, especially when…

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    April 20, 2020
  • Food

    Banana Chocolate Chip Clean Eating Muffins

    October 13, 2017 /

    This week was a good week. I love it when a whole week has been great! Jonny got a new job at a great company, work for me was good, we even had time for a date night this week! #blessings I also got to make my new muffin recipe. This is my third time making them and they turn out perfect every time. I think they are my new favorite! The best part? They have extra protein (compared to most muffins) and hardly any sugar. WIN! I like to have a couple for breakfast in the mornings and they definitely keep me full until lunch. *This blog post contains affiliate links. …

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    August 15, 2017 /

    I celebrated one month of marriage last week and the verdict is in… Marriage life is THE BEST! Besides getting to hang out with my BFF all the time, I know live in a beautiful basement apartment that we enjoy all to ourselves. Before getting married, both of us lived in apartments with roommates. I had five, he had three. As fun as roommates are, things got pretty crowded and messy. There’s something truly magical about having a whole apartment just to ourselves. We can decorate how we want and keep it nice and clean. Not to mention our fridge space is something else. One of my favorite parts about the…

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    June 13, 2017 /

    Calling all peanut butter fans! You guys are gong to LOVE these healthy peanut butter muffins. I tried it out over the weekend and it was bomb. The best part? It’s only 7 ingredients and has ZERO flour. It’s 100% flourless. Not that I’m against flour or anything. Whole wheat and oat flour are some healthy flours I use pretty often in my baking. But when I found out you can make muffins with no flour I had to try it out. These muffins are loaded with peanut butter and sweetened naturally with applesauce and raw honey. If you didn’t know, white processed sugar is basically the kiss of death,…

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    Dark Chocolate Coconut Protein Bites

    May 4, 2017 /

    Hey there chocolate lover. I’ve got a tasty treat just for you. Even better news?  It’s GOOD FOR YOU.  Seriously, these dark chocolate coconut protein bites are packed with protein, are naturally sweetened, and taste like a Mound candy bar.  Yep, I know It’s exciting.  Now you might be thinking, “Big deal, Amy. There is literally a thousand protein bite recipes out there. Why is yours special?” Great question, let’s answer that! These protein bites are made with organic vegan all natural protein. This special plant-based protein is laced with superfoods and it tastes amazing (unlike most plant-based powders out there.)  Second, these bites are sweetened naturally with raw honey.…

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    March 12, 2017 /

    It’s warming up here in Utah (FINALLY) and with daylight savings, spring time is on my mind! Spring flavors to me are fresh and light. So I dug up some of the  YUMMIEST, healthy spring recipes across Pinterest so you can enjoy them too.  These recipes are perfect for celebrating springtime and can help us lose some of those winter pounds we may have held on to during the cold months.  Bravo to these bloggers for creating such amazing recipes! Here’s to delicious fresh food and spring! 15 Healthy Spring Recipes 1.Carrot Cake Overnight Oats-Fit Foodie Finds 2. Carrot Fries-Bound by food 3. Beet and Avocado Salad with Cashew Tahini Dressing-Feasting…

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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
Stop trying to change all your bad habits at once Stop trying to change all your bad habits at once 🤚🏼

One of the biggest reasons why people fail at creating a healthier lifestyle is they try to do too much too soon. 

Although an “all in” mentality isn’t bad, that doesn’t mean you need to do it all TODAY and expect to be a new person by tomorrow. 

Start with the small things! Aim to move your body daily, it can be as simple as going out for a walk. Swap soda for water. Add in some veggies to your meals. 

It really is the small things that add up! What is ONE small thing you can work on this week? 

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 #wellbeingjourney #wellbeingbloggers #wellbeingwarriors #wellbeingwisdom #wellbeingblog #wellbeingblogger #wellbeinglifestyle #wellbeinggoals #mindbodyspirit #naturalhealth #wellnessblog #wellnessadvocate #wellnessblogger #organiclifestyle #healthmatters #holistichealth #healthyhappylife #holisticwellness #holisticlifestyle #habitchange #startsmall #fitandwell
January gloom is REAL 😭 BUT, here’s my bigges January gloom is REAL 😭 BUT, here’s my biggest tip to actually enjoy winter- find a winter hobby! ❄️
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I don’t care if it’s skiing, snowshoeing, writing, blogging, hiking, reading, indoor climbing, art or music 🎶 but finding something to keep your mind or body active will do wonders for your mood and health!

I also have a blog post that can help you out if you get the winter blues. Link in bio, search: winter blues 🥶

Hope you do something fun today! You deserve it. 😘
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Do you have something that helps you get through winter? Let me know below!!
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#winterhobbies #hellowinter #girlswhoski #girlswhohike #fitandwell #snowshoeing #snowphotography #snowdays #winterglow #january2020 #januarychallenge #januarygloom #winterblues #seasonalaffectivedisorder #seasonaldepression #girlgetoutside #gooutsideandplay #funhobby #findyourfreedom #healthyholisticliving #holisticwellbeing #saturdaymotivation #saturdaythoughts #saturdaythings #fittipoftheday #womenwhowork #mentalhealthisimportant
Time is probably my most precious commodity. ⁣ Time is probably my most precious commodity. 
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I’ve got a job, a side biz, I workout, I’ve got home to take care of, a hubby that I adore and want to spend time with, and a long to do list. 📝
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#sponsored Eating a healthy lunch is probably my biggest hurl when it comes to nutrition simply because of lack of time. That’s why I’m SO grateful for @mightymacrosusa for making it so easy and quick! I can just grab a meal and heat it up in the microwave or oven. I’ve been enjoying them off and on since the summer and even Jonny loves them! 😋
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I know it’s filled with quality ingredients and real food and I can see how much protein i’m getting right off the bat. I don’t track my macros, but I do like to have a rough idea of how much protein i’m getting. 
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I’ve tried the sculpt and perform plans and both taste amazing. Sculpt has fewer carbs and more veggies, Perform includes more healthy sources of carbs if you need that extra energy. 
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You can use code AMYP30 for $30 off your first order! Save yourself some time and still nourish your body! 💪🏼
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#mealprep #healthyeating #healthylunches #healthymeals #healthymealideas #quickandhealthy #mightymacros #macromeals #healthyfoodideas #fitnessnutrition #wellnessblog #wellnessblogger #fitnessblog #fitnessblogger #wholesomemeals #healthyliving #healthyeating #quicklunch
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
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Recent Posts

  • 5 Tips for More Confidence in the Gym
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