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Recent Posts

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    Did you know that 1 out of 3 Americans don’t get enough sleep? And by “enough” sleep I mean at least 7 hours for adults ages 18-60.  Frankly, I’m not surprised. I hear all the time from co-workers, friends, and family about frequent late night outings and waking up far too early. I get tired just hearing about their lack of sleep! For me personally, sleep is a HUGE priority. I don’t say that to brag. I just get really, really cranky when I don’t get enough sleep. It’s nothing personal, I just need my sleep! I should probably take this moment to apologize to my roommates over the years for banging…

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    It’s amusing how one can go literally years without getting sick or injured, then all of the sudden your body decides to give you hell. That was me this entire month of August. And now that I think of it, amused might be the wrong word choice. From terrible back strains, multiple doctor visits, a minor health scare, and a cold with a cough so violent you have to run to the bathroom just so your coworkers don’t give you weird looks, It’s been a rough month. I don’t mean to complain, I know others have it MUCH worse. Despite all the stress and discomfort, I’m actually really grateful because…

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    When you hear the word “addiction”,  what comes to mind?  Maybe some scary drugs like meth, tobacco, cocaine? Ever thought of sugar?  Few would think to include sugar in the list of terrible substances and destructive behaviors that are addictive and devastating to lives. However, current However, current research has shown that processed sugar can be just as addictive as the most harmful drugs. Yikes, who would have guessed that innocent bowl of Captain Crunch I just ate is so terrible.    via GIPHY Why is this such a concern?   Sugar ingested in large quantities can cause serious health defects. Sugar intake has been linked to hypertension, chronic heart disease, chronic inflammation,…

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    February 15, 2017 /

    This post contains affiliate links.  Did you know that sitting for 8-12 hours each day can be just as harmful to your health as smoking?  Ya. I was shocked when I heard that too. Sitting for prolonged periods of time increases our risk for chronic disease (just like smoking).  This hardly seems fair when our society requires us to sit all day.  We have to sit at work. We sit in a car to drive to work. We sit to eat. We sit to relax after work. Sit, sit, sit. All. Day. LONG! Even if we manage to get in an hour of exercise each day, it’s still may not…

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    With Thanksgiving coming up and Christmas only a month away, the most festive time of year is here! With the holiday season comes family gatherings and other social commitments. For the fitness fanatics and health nuts this time of year can be more stressful than fun. Cakes, cookies, and other sweets seem to be everywhere taunting us. Time with family and friends conflict with time spent at the gym. For those of us trying to live a fit lifestyle, the holidays are often viewed as a type of sabotage on our hard-earned health and physique. The holiday season also seems to bring a large amount of “holiday fitness tips” from all sorts of…

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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
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
  • My Daysy Fertility Tracker Review
  • 7 Simple Things You Can Do to Limit Environmental Toxins
  • When to Take a Rest Day from Working Out
  • Let’s Get Checked Review
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