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Recent Posts

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  • healthy pumpkin chocolate chip muffins
    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…

    Read More
    Amy

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    Food

    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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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!

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fitandwellamy

Amy- Wellness Blogger
House is a mess and we have no fridge but super gl House is a mess and we have no fridge but super glad to be all moved in! 🙏🏻

#sponsored Long story about the fridge fiasco, but let’s just say in grateful for this green juice from @organifi for getting me some greens & a little boost of nutrition the past week. It’s been suuuuper crazy with closing, moving, and now unpacking. We’ve eaten out more than I would like the past few days but I’m happy that I can at least get in some greens despite the crazy! 🌿

I love that it’s organic and includes some awesome super plants like spirulina, chlorella, wheat grass, turmeric, and more. It’s got a fresh minty flavor (from real peppermint) and is easy to take on the go too! 🚙

Best part is you can grab it on Amazon! Link in bio! 

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 #organifigreenjuice #greenjuice #greens #organicgreens #organicsupplement #organicliving #healthylifestyle #fitandwell #movingday #movingin #unpacking #newhome #nutritiontips #nutritionmatters #nutritiousanddelicious #nutritionist #drinkyourgreens
Okay so we’ve been watching a lot of Survivor re Okay so we’ve been watching a lot of Survivor reruns lately (I’m new to the show even tho it’s been around for 20 years 😂) and I’ve noticed something. 

So many of the survivors make deals and alliances with other contestants in hopes that they will “bring them along” or “carry them” to the final 3. Half the time they don’t think for themselves, allowing others to completely control the game when all they had to do was make a choice. It kind drives me nuts! 🤷🏼‍♀️😆

I know it’s just a silly game show, but I kept relating it to real life. LADIES let’s all take control of our fate instead of shifting responsibility or expecting others to cary us.

You can and should own your health and life. You have more power to positively impact your health than you think. 💪🏼

✨It’s not your family’s responsibility 
✨It’s not your spouses responsibility 
✨It’s not your doctor’s responsibility 
✨It’s certainly not the governments responsibility...

It’s yours. Own it. Love yourself enough to take care of your body. It’s such a gift, you only get one, don’t treat it like trash or expect others to take care of it for you. 

Own your fate. Make those choices that bring you closer to your goals and when you make a mistake- learn and continue onward! 💙😘 
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#survivor #outwitoutlastoutplay #survivorshow #lifelessons #personalresponsibility #ownyourlife #ownyourfate #healthylifestyle #healthyeating #healthygoals #healthygirls #fitnessblog #wellnessblog #utahfitness #utahfitfam #ownyourpower #livehappilly #livehealthierlives #thursdaymood #thinkforyourself
Not feeling motivated or inspired lately? Maybe it Not feeling motivated or inspired lately? Maybe it’s time to make a change! ⬇️

One of the best ways to prevent boredom with your routine and keep the momentum going is to mix it up now and then! 

Here’s some ideas of what that may look like: 

✨Try a new workout plan or go to a new class- challenge yourself! 

✨Learn a 2-3 new healthy recipes this month or find a new healthy local restaurant to try. 

✨Write down 1-2 new goals you want to achieve or get better at this month (mine is going outside for more light exposure!) 

✨Do something kind for someone else. Get out of your bubble and your head and think of who could use some love right now? 

Which one are you going to try?? Feel free to share any goals and keep yourself accountable in the comments! 💙

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 #setgoalsnotlimits #mindovermatter #growthmindset #chasinggoals #goalsettingtips #selfdevelopmentblogger #selfimprovementtips #selfimprovementdaily #selfimprovementjourney #healthyminds #strongmindset #selfmotivation #healthyhappylife #iamwellandgood #wellbeingworrior #wellnessblogger #wellnessjourney #wellnesstips
New day, new week, new month!! Hallelujah we made New day, new week, new month!! Hallelujah we made it to March! Anyone else ready for spring? 🌱☀️

Here’s your reminder to never give up, keep working towards your health goals, and that you’ve got people cheering you on! 📣😘

Here’s to a great month! 

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 #gratitudeattitude #gratitudedaily #gratitudemindset #gratitudecommunity #holisticlifestyle #naturalhealth #holisticliving #positivemindset #positiveliving #positiveenergy #dailyaffirmations #positiveattitude #spiritualentrepreneur #mindfullboss #growthmindset #inspiredwomen #selfempowerment #wellbeingwisdom #wellbeingtips #march2021 #thesunwillrise #fitandwell #newmonth
You don’t need any equipment for this leg workou You don’t need any equipment for this leg workout! 💪🏼 save it and let’s get moving! 

✅Curtsy lunges
✅Lateral squat with leg lift
✅Single leg floor taps (you can modify by touching a block or book if you can’t reach the floor) 
✅Alternating single leg wall sit 
✅Sprinter lunges 

Set a timer for 30-60 seconds and don’t forget both sides! End with some static stretching and some protein for recovery 👍🏼

Have a great day guys! 💙

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 #athomeworkouts #athomeworkout #athomeworkoutvideos #athomeworkoutideas #workoutwithme #livingroomworkouts #basementgym #sweatathome #bodyweightexercises #noequipmentworkout #noequipmentneeded #certifiedpersonaltrainer #fitcommunity #bodyweighttraining #fitnessvideos #fitnessvideo #workoutvideo #gymvideos #workoutvideos #stronglegs #athleticlegs #fitlegs
It’s never too late to start taking care of your It’s never too late to start taking care of your HEALTH! 💙

You’ve only got one body, are you treating it well so it will last? 

Of course there are no guarantees in life. We could try our absolute best and still have illness, injury, and difficulties. That’s life! But why not make your health YOUR responsibility and try? 🍎

 I’d rather make it a priority now than regret it later. I’d rather have energy and feel amazing than feel sick and tired all the time. I’d rather know I did my best than wonder if I could have done better for my body. 

This is your sign. Start small, start today! Don’t give up! If you need some help I’ve got tons of resources on my blog to help you on your well-being journey 🥰

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 #holisticwellness #holistichealing #naturalhealth #holisticlifestyle #naturalwellness #healthyroutines #holisticnutrition #wellbeinglifestyle #wellbeingtips #wellbeingwisdom #wellbeingsupport #nourishyourself #wellnessjourney #wellnessblogger #motivationalquotes #motivationquote #motivationalquoteoftheday #motivationwall
Do you get breakouts after you workout? 💦 

I’ve noticed improvements in my post workout skin thanks to this cute lil mask 🙏🏻

My favorite face mask from @freskincare is 50% off until tomorrow with code FITAMY 👏 can’t believe I’m going on 4 years strong with FRÉ! 💙

I love this mask for a little exfoliation and deep cleaning and you only leave it on for 3-5 minutes! It’s also helped me reduce post workout breakouts and my skin is SO soft after. 🙏🏻 I love that it doesn’t have any toxic ingredients (even the blue color is natural!) and no fake smells. 

Do you like spicing it up with a good mask now and then? Makes me feel fancy 😂🥰

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#freskincare #healthyskin #nontoxicbeauty #nontoxicskincare 
 #naturalskincareroutine #crueltyfree #howyouglow #veganbeauty #veganskincareproducts #holisticbeauty #skinroutine #clearskin #glowingskin #fitandwell
Learning how to cook is one of the BEST things you Learning how to cook is one of the BEST things you can do for you health. 🍳

I used to not like cooking and wasn’t very good at it, but trying out meal kits and new recipes has helped me get so much better and now I enjoy it! 

Remember, food is medicine and what you eat matters! 🥗

If you’re wondering about those meal box kits, I’ve rated and reviewed a bunch that I’ve tried on my blog (Hello fresh, Home chef, Blue Apron etc) and have discounts for your first box! Link in bio 😘 search: food box 

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 #healthyfoodrecipes #healthymealideas #healthyfoodblogger #quickandhealthy #healthyfoodies #cookingathome #homecooking #cookinglover #homemadefood #homefood #cookingtips #cookingathome #eatwellbewell #mealprepideas #mealkit #homechef #hellofresh #sunbasket #organiccooking #foodbox
5 tips to feel more confident at the gym (and even 5 tips to feel more confident at the gym (and even at home!) 🏋🏼‍♀️

1. Have a plan but be adaptable if needed.
2. Wear comfortable and appropriate clothing/shoes. 
3. Get a good playlist or podcast going.
4. Ignore everyone else 😉
5. Be prepared for little hiccups (hair tie breaking or Mother Nature showing up) 

Get the full details on the blog! Link in bio, search: gym 

Do you guys prefer working out at home or the gym? Tell me below! 💙

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 #fitfam #findyourstrong #fitlife #fitfluential #fitnessforlife #gyminspiration #gympost #gymgoals #gymworkouts #fitnessmotivation #getfit #workouttime #activeliving #getstrong #womenwholift #strongwomen
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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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