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Recent Posts

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  • healthy christmas recipes
    Food

    12 Days of Healthy Christmas Recipes

    December 3, 2018 /

    Can you believe it’s already December? I swear I was prancing around in my swimsuit only a month ago. Time flies when you’re working hard I guess! I’ve gathered some of my favorite healthy holiday recipes on Pinterest to help with your Christmas cooking. These healthy Christmas recipes are full of nutrition, healthier ingredients, and will only add more joy to your life this season. Happy cooking and happy baking! 12 Healthy Christmas Recipes 1.Balsamic Roasted Vegetables (EmilyBites.Com) Who said veggies had to be boring? These look INCREDIBLE and make a great nutritious side dish. A tasty way to get your veggies in! 2. Healthy Apple Pie (SkinnyMs) Nothing better than…

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    Healthy Protein Peanut butter Banana Bread

    August 15, 2017 /

    I celebrated one month of marriage last week and the verdict is in… Marriage life is THE BEST! Besides getting to hang out with my BFF all the time, I know live in a beautiful basement apartment that we enjoy all to ourselves. Before getting married, both of us lived in apartments with roommates. I had five, he had three. As fun as roommates are, things got pretty crowded and messy. There’s something truly magical about having a whole apartment just to ourselves. We can decorate how we want and keep it nice and clean. Not to mention our fridge space is something else. One of my favorite parts about the…

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    Dark Chocolate Coconut Protein Bites

    May 4, 2017 /

    Hey there chocolate lover. I’ve got a tasty treat just for you. Even better news?  It’s GOOD FOR YOU.  Seriously, these dark chocolate coconut protein bites are packed with protein, are naturally sweetened, and taste like a Mound candy bar.  Yep, I know It’s exciting.  Now you might be thinking, “Big deal, Amy. There is literally a thousand protein bite recipes out there. Why is yours special?” Great question, let’s answer that! These protein bites are made with organic vegan all natural protein. This special plant-based protein is laced with superfoods and it tastes amazing (unlike most plant-based powders out there.)  Second, these bites are sweetened naturally with raw honey.…

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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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    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
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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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  • sugar free banana bread
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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!

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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
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