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Recent Posts

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    Superfood Banana Chocolate Chip Muffins

    January 25, 2017 /

    This blog post contains affiliate links. Do you struggle to eat enough green things?  I know I do. That’s why I decided to invest in a greens supplement to make up for any gaps in my nutrition.  I went for Amazing Grass Green Superfood, it seemed to have everything I was looking for since it’s organic and has a blend of 7 awesome veggies like wheat grass, spirulina, and broccoli. It also contains a superfood blend with ingredients like acai, maca, and green tea.  I ordered it on Amazon and it came a quick two days later. (Thank goodness for prime!) If you’ve tried a green supplement before, they aren’t…

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    5 Healthy Holiday Foods

    November 14, 2016 /

    The Holidays are best known for warm gatherings, festive outings, and, of course, FOOD. I’ve done a little research to find some of the healthiest and most festive holiday foods to add to your dinner table or party menu this season! Healthy Holiday Foods 1. Cranberries These festive red berries do more than add color to your dinner table. Cranberries high antioxidant and phytochemical content help fight inflammation in the body, specifically inflammation that causes heart disease and cancer. Cranberries are also a great source of fiber. A diet rich in fiber (25-30g daily) has been shown to improve digestion, lower insulin levels, aid in weight loss, and reduce the risk…

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    Healthy Pumpkin Chocolate Chip Muffins

    October 7, 2016 /

    If there ever was a #basic girl who loved all things pumpkin…it’s me.  I just can’t help it. Something about fall (my favorite season) and delicious pumpkin treats makes me all heart-eyed.  The problem?  Most pumpkin treats aren’t exactly healthy.  Pumpkin breads, cakes, and muffins are usually loaded with sugar and when eaten in excess, which is how I eat them, can sabotage your fitness goals. And get you sugar high.  The solution?  Healthy, low in sugar, PUMPKIN CHOCOLATE CHIP MUFFINS! These pumpkin chocolate chip muffins turned out SO GOOOOOOD! Super soft and chocolaty…I probably ate 5 in the space of an hour…worth it! These are flourless, have no processed sugars, and…

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    Kid Approved Black Bean Brownies

    May 3, 2016 /

    Sundays call for yummy treats! Of course, it had to be something chocolatey and had to be something my nephew would approve of since he’s visiting the next few days. I’ve seen recipes for ways to make healthy brownies, one of them using black beans! It seemed so strange at first, but after making these a few times, I’m hooked. These black bean brownies come out perfect every time! They were soft and super chocolatey plus all healthy ingredients! My nephew loved them so I think to say it’s kid-approved! Healthy Black Bean Brownies Ingredients:   1 15oz can of black beans drained and rinsed (or 1/2 cup of dry…

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    February 23, 2016 /

    So confession time. I have a really hard time resisting homemade chocolate chip cookies. Who doesn’t?  *DROOLING* Something about that oooey gooey chocolatey goodness ya know? I wanted some of that goodness but a quick healthy version, so I whipped up these 5 ingredient cookies!   Perfect for breakfast, a pre-workout snack, guilt-free free dessert. Simple, clean, yummy, and only 5 ingredients! Enjoy! 5 Ingredient Cookies 1 C mashed banana (about 2 medium bananas) 1 C rolled oats 1/3 C dark chocolate chips 1/4 C unsweetened shredded or flaked coconut 2 tsp vanilla Mix everything together well and form little cookies on a parchment lined cookie sheet Bake for 10 min…

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    3 Unique Health Benefits of Pumpkin

    October 5, 2015 /

    OCTOBER IS HERE!!! The changing leaves, crisp air, and PUMPKIN EVERYTHING make October one of my favorite months of the year! I figured since you and I will be consuming quite a bit of this delicious squash this season, we might as well be educated to the health benefits of pumpkin! Pumpkins are high in an antioxidant called beta-carotene. This antioxidant is powerful and can prevent certain cancers and heart disease. It also aids in vision and skin health and even can reduce asthma symptoms. 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…

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  • Food,  Healthy Recipes

    Summer Zucchini Protein Brownies

    June 26, 2015 /

    [yumprint-recipe id=’2′]It is officially summer! That calls for gardening and fresh recipes! My mom used to make the most delicious zucchini cookies when I was growing up. I figured why not put zucchini in some chocolate brownies? And why not add a little protein too?  Why not make them healthy!? So I did! They turned out better than expected! Super chocolatey (of course) and moist with just the right amount of crumble a brownie should have. Ingredients: 1 C shredded zucchini 1/3 C melted coconut oil 1 C whole wheat flour 1/2 tsp baking soda 1 scoop of chocolate whey 2 tbsp cocoa 2 eggs 1 tsp vanilla extract 3/4 C…

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    Healthy Coconut Cookie Dough Bars

    May 20, 2015 /

    I don’t know very many people who don’t like cookie dough. Probably zero actually, I mean it’s COOKIE DOUGH! The problem with traditional cookie dough is it is full of processed sugar, white flour, and doesn’t get you any closer to being “swimsuit ready”. (P.S. summer is almost here!) I am always looking for ways to recreate my favorite treats into something a little more fit-friendly. Sometimes my recipes turn out great, sometimes they turn out different than expected, but still great, and sometimes they are an EPIC fail. These dough bars were a little different than expected but I ended up loving them! They were a little crumbly, but…

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    Detoxifying Citrus Infused Water Recipe

    May 15, 2015 /

    The other day I was at the grocery store when I happened upon this awesome fruit infuser pitcher! I was super stoked as I’ve been wanting one of these guys for a while. Keep reading to get my super simple infused water recipe and the benefits! This post contains affiliate links.  This one wasn’t expensive at all, is BPA free, and is a perfect size! (For all you Utah readers, I found it at Harmons!) I can’t wait to experiment with different fruits and flavors, but for now, I just used simple lemons and limes. Click here to order a similar from Amazon.  What is Fruit Infused Water?  For those of you who…

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    Sugar Free Banana Bread

    January 26, 2015 /

    A healthy take on your Grandma’s recipe. All the moist, warm, banana-ee goodness without the processed sugar. I’m pretty sure this is about to become your new favorite banana bread recipe. Enjoy! 2 ripe bananas 1 cup of whole wheat flour 1 cup of oat flour 2 eggs 1 cup of stevia 1 tsp vanilla extract 1 tsp baking soda 3/4 cup of dark chocolate chips   Mix bananas and sugar. Add eggs and vanilla. Mix flour and baking soda. Blend in chocolate chips. Pour into greased loaf pan and bake @325 for 50-60 minutes. There you have it! Sugar free banana bread! Simple ingredients with real ingredients. This makes…

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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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