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  • superfood muffins
    Food

    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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    Food

    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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    Food

    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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    Food

    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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    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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    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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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
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  • 7 Simple Things You Can Do to Limit Environmental Toxins
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