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Recent Posts

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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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