Amie Broshear Wellness

Guess who scored her first goal ever!! ⚽️💙👍

In this edition of “cooking with Amie” 😆 👩‍🍳

Take the time to freeze the freshness of summer and added bonus - prepped week night meals! 🫑

⏰ saves time on weeknights

☀️ allows you to enjoy the summer season produce

💰 save money and eat healthy- convenient meal options so less impromptu “drive throughing”

🪴 grow a garden big or small! Get kids involved so they see the process and are more likely to eat what they grow!

🧭 shop and support local farms and farmers markets for in season produce

✅✅✅

These are my fave “go to” and “on the go” snack. High energy, protein, and tastes like dessert!!
💪

Back to School - Getting Exercise Back into Your Routine

How’s it going with getting your steps in? Getting exercise into your routine is so powerful. It’s almost like a magic pill for your metabolism, mood, sleep, and health.

And fortunately, it can be simpler than you think. Here are some
TIPS to GET MOVING

🎯 Start with walking. Walking is a fantastic low-impact form of exercise for anyone to add to their daily routine. You could take short walks during breaks, opt for stairs over elevators, or enjoy a stroll after meals.

💡Tack it onto another routine. It really helps to add a walk or workout before or after something you already do daily, like eating breakfast.

📈 Track your steps. Stay motivated and monitor your progress by tracking your daily steps with a fitness tracker, smartphone app, or a simple pedometer. At first 10,000 steps per day sounds like a lot, but small changes can make a big difference! Park further away, take the scenic route, and just keep moving throughout the day. You’ll be surprised how quickly the steps add up!

👐 Better together. Get your favorite people (or dog) to take walks with you! You could also talk on the phone while you walk at a regular time. This is a great way to stay connected.
👂Listen to fun books, music, or podcasts. Another way to keep yourself motivated is if you have something to look forward to listening to on your walk.

Let's get moving together! 💪🏽

Share a picture of the view or a selfie from your walk in the comments!

What podcasts, music, or audio books do you listen to while you walk?

I usually listen to music as I can't focus on my audiobooks when I'm out of breathe and sweating! haha. There are studies showing listening to music while working out helps you reap more benefits!!

https://www.forbes.com/health/fitness/how-music-benefits-exercise/

Send a message to learn more

💕 my loves. My reasons to take care of my/their health are right here.

💕 my loves

Loving our adorable trucker hat surprises from !!! 🩷🩷 Perfect for messy hair days, concerts, the beach…you decide!

Who's in? All levels welcome.

6PM Tuesdays in May

Only $10/per session

Send a message to learn more

🎉 Get Ready to Spice Up Your Pantry! 🌶️

Hey there! My friend, Cortney with Mother Gardener, and I are throwing a party in your pantry, and you're invited to join in on the fun! 🥳 We're hosting a low-pressure, pantry clean-up challenge in our Whole You Wellness group, and trust us, it's going to be a blast!

Here's what's cookin' during our week-long fiesta:

✅ Daily Tips: Get served up with daily tips on making healthier food swaps. Bon appétit!
✅ Expert Guidance: Our team of Shaklee scientists and nutritionists are here to spice up your pantry with their wisdom.
✅ Stocking Advice: Learn how to pimp your pantry with nourishing foods that'll make your taste buds dance.
✅ Delicious Recipes: Whip up some mouthwatering, healthy snack recipes that'll have you saying, "more please!"
✅ Organization Tricks: We've got tricks up our sleeves to keep your pantry as organized as a perfectly stacked tower of cookies.
✅ Budget-Friendly Tips: Discover ways to make healthier choices without breaking the bank. Cha-ching!
✅ Joyful End Result: By the end of our shindig, you'll have a pantry so clean and organized, it'll spark joy! 🎉

And here's a sneak peek at the shenanigans you can get up to over the 6 days:

1️⃣ Swap to Whole Grains: Say "see ya later" to boring refined grains and embrace the whole grain goodness.
2️⃣ Fruit & Veggie Goals: Let's make eating your greens as fun as a party hat! Aim for 3-5 servings of fruits or veggies daily.
3️⃣ Tidy Up: Spend just 10 minutes each day tidying up your pantry. Think of it as a mini dance party with your cleaning supplies!
4️⃣ Let Go of the Old: Say goodbye to those dusty, expired items lurking in the back of your pantry. Out with the old, in with the new!

Remember, this isn't just about sprucing up your pantry—it's about transforming your entire approach to wellness. Small changes you make adds up to a healthier you and a pantry that's as fresh as a daisy!

If you're ready to join our group of 100+ others looking for better health, just give us a holler, and we'll send you an invite. Let's get this pantry party started! 🎉🌿💪

p.s my pantry pic below...oh. boy! What am I getting into!

🌟 Couscous, Quinoa? Carb or Protein?
Yay or Nay?🌟

Looking for a delicious and nutritious way to protein power up your meals? Look no further than couscous and quinoa! 💪 But what the hek are they, really?

COUSCOUS:

🌟 Is actually form of pasta made from a dry mixture of semolina and water that's rolled in very tiny irregular pieces.

🌟 Packed with FIBER which helps regulate blood sugar- aka - less cravings!

🌟 Packed with nutrients, does contain gluten

QUINOA: (pronounced “keen-wah”)

🌟Is actually a seed from a plant that’s when cultivated for ~5000 years! Don’t worry if you’re a little late finding out ! 😆

🌟Packed with nutrients, high fiber to keep you fuller longer, gluten free

🌟 Although some experts argue that quinoa should not be considered a complete protein, it does contains all nine essential amino acids that our bodies cannot make on their own.

BOTTOM LINE:
Both of these are better carbohydrate choices than rice, pastas, and breads and pack a punch when it comes to protein content, making them perfect for fueling your active lifestyle and supporting your wellness goals.

But why stop there? Elevate your game by adding some garbanzo beans (chickpeas) or other beans to your couscous or quinoa dish! 🥣 (see my couscous salad lunch pic before I added a topper of chicken!)

Not only do these legumes add a delightful texture and flavor, but they also boost the protein content even further, helping you stay fuller for longer and supporting muscle growth and repair. Add a chicken topper and now you’re rocking!

So next time you're planning your meals, remember: couscous and quinoa are your protein powerhouses, and with the addition of garbanzo beans, you're taking your nutrition to the next level! 💥

Let's fuel our bodies and crush our wellness goals together!

International Women’s Day, we celebrate the strength, resilience, and achievements of women worldwide! 🌟

As a personal trainer and wellness specialist, I’m continually inspired by the incredible women I work with who prioritize their health and well-being every day. From smashing fitness goals to embracing self-care practices, you all embody the true spirit of empowerment. You are strong. You are capable. You are enough. Today and every day, let’s celebrate YOU! 💪🌸

PREPARATION IS THE KEY TO SUCCESS:

SUPERFOODS & DIRTY DOZEN

Having healthy foods on hand in your home will make it easier to eat them daily.

✨Go ahead and proccess carrots, celery, berries etc into containers for quick grab and convenience. We gotta set ourself up for success!

✨Put a fruit and veggie bowl out for room temp produce (if it's "in sight", it's more "in mind") or make a plate before prepping dinner so everyone in the family can grab something to snack on while wating! I remember when Remie was little and all I could see was a little hand reaching up to the plate!!! Create those habits!!!

I suggest heading to the store to load up on fruits, veggies, and others on the Superfoods list.

💭 Ever wonder:
DO I BUY ORGANIC OR NOT?
See the Dirty Dozen Document in the comments. It is recommended to buy organic, or for my gardeners, grow these organically!

Post a picture of some of your colorful, nutrient-packed fruits and veggies for the week!! We want to see!😊

Look at all the fruits and veggies I loaded up on! 👀✨

🌷SPRING INTO WELLNESS! 🌷

🌼The vibrant energy of spring is almost here! It's a great time to focus on cleansing and revitalizing your body with nourishing foods.

🌱Leafy Greens like spinach, kale, arugula, and Swiss chard

🌱Cruciferous Vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage

🌱Citrus Fruits
🌱Berries
🌱Fresh Herbs
🌱Artichokes
🌱Asparagus

🌼By incorporating these spring cleansing foods into your diet, you can support your body's natural detoxification processes, boost your energy levels, and feel revitalized as you embrace the new season ahead.

🥗Are you getting all the essential nutrients you need to thrive? Take the quick Shaklee Meology assesment here.

https://meology.shaklee.com/?country=US&lang=en_US&site=amiebroshearwellness

✅Join my private Facebook wellness group, where you'll find a supportive community of like-minded individuals on their wellness journey.

https://www.facebook.com/groups/366042379349429/?mibextid=c7yyfP

Thank you for being a part of my wellness community.

Wishing you a wonderful transition into spring and a season filled with abundant blessings and wellness.🌷

Hey friends 👋

I wanted to open up an invite for you to join my “Whole You” Wellness private Facebook group! This is a space dedicated to holistic health and well-being.

In the “Whole You” group, we’re all about embracing every aspect of wellness – physical, mental, emotional, and spiritual. Whether you’re a seasoned wellness guru or just starting your journey, this is the perfect place for you to connect with like-minded individuals, share experiences, and grow together. There is nothing required of you to participate but you’ll at a minimum get some positive things in your newsfeed that light you up and not burn you out.

Here’s what you can look forward to:

🌱 Inspiring posts covering various wellness topics like nutrition, fitness, mindfulness, self-care, and more.

🧘‍♂️ Supportive discussions where you can ask questions, seek advice, and offer encouragement.

🎁 Exciting giveaways and contests to reward our members for their dedication to their wellness journey.

🌟 Expert-led sessions and workshops on yoga, meditation, healthy cooking, stress management, and more.

💬 A welcoming community where everyone’s voice is valued and respected.

Plus, I will occasionally discuss my go to Shaklee products that can support your wellness goals! They really are unparalleled (not me just being partial!) And when considering what supplements and natural products to buy, they are a serious game changer. I promise not to blow you up with it, I wouldn’t want that either.

Why this and why now?

Being an elite trainer in the fitness industry for almost 20 years has led me to see a void in what seems healthy and what really is healthy. The wellness marketplace is crowded, confusing, and full of fads and misleading information.

Also, becoming a mom has caused me to crave the tools and support necessary to have a healthy family and age in the most graceful way. I believe we can do this through preventative health practices.

I realize wanting to learn what I could about how I can be my own best health advocate, others are wanting that too. It’s been a journey learning about smart and safe supplements and nutrition, gut health, immunity, hormones and how to fuel your body to feel your best. I’ve come a long way on my journey and have enjoyed helping others see results as well

My friend, Cortney Kern , is joining me in this group and as a fellow mom, eco-spiritual practitioner, and edible garden landscaping expert. She provides a deeper and professional understanding of how to cultivate our connection to nature and the food it provides. Her knowledge of nourishment for our mind body, and spirit as well as the earth, helps us find a true balance for a sustainable future.

Come along for the journey. Worst case scenario you pick up a new good habit. Sharing more below but you can also just say, ‘hi’ back and I’ll get you in.

10 MIN YOGA FOR STRESS AND TIGHT MUSCLES 🧘🏽‍♀️

Does your body feel stiff? Does your body need a little extra stretching? Or is that just me 😉

☀️ You all are going to love this quick yoga flow! This quick yoga stretching for stress is great for all fitness levels!
Amie Broshear is going to guide you through a mobility and stretching workout.

🌱Amie has been using Shaklee products for over 18 years, is a National Academy of Sports Medicine Certified Personal trainer, PoundFit Pro, Yoga Instructor, and Fitness Nutrition Coach.

📸Take a selfie of you doing the work out and drop it below or just let us know if you try it below by commenting "STRETCHED!" 📸 ☀️

10 Min Yoga For Stress and Tight Muscles

Don't get stuck!

Are you constantly trying to figure out what to have for meals?- whether it's meal prepped, morning of, or last minute? It's exhausting especially when you want eat clean. Don't get in a rut or overwhelmed.

Comment "READY" below if you want a free copy of my 7 day recipe guide!

Meal Prep Egg Bites! 🥚 🍳

Anyone who’s knows me, I LOVE EGGS!

These are so easy and a fave go to at our house for quick on the go breakfast or snack. I love to add a little hot sauce! 🔥

🔆6 eggs

🔆1 cup cottage cheese

🔆 1 cup shredded cheese

🔆 bacon bits (optional, but who doesn’t love
bacon?!)

🔆 sea salt & pepper to taste

I blend the eggs and cottage cheese with an immersion blender (makes them fluffier!) but you can use a food processor or blender or not bother at all! I use a silicone mini muffin pan. (Anyone who’s ever scraped egg out of a pan - this is life saving!)

Pour egg mixture in muffin pan, sprinkle shredded cheese and bacon bits.

Bake at 375 for 12-15 mins. Store in air right container in fridge for the week. Heat and enjoy!

I can’t talk enough about water and hydration. It’s so important!

Did you know water affects your mind, body, and spirit.💧✨💪 And it’s no wonder, as your body is 60% water!

It keeps your blood flowing, your joints moving, and your brain working. Did you know it also plays a big role in bringing nutrients to cells and maintaining your body temperature?

And that's not even the whole story!

WHOLE BODY-AND-MIND BENEFITS OF WATER✨

🔸 Brain Function and Energy Levels: Even mild dehydration can affect your memory, mood, concentration, and reaction time.

🔸 Digestive Health: You need water to digest food properly and keep things moving. Without enough water, you may experience constipation, gas, bloating, heartburn, or other unpleasantries.

🔸 Weight: Drinking water can help reduce cravings for snacks and feelings of hunger. It can support your metabolism and help you lose weight.

🔸 Skin Health: Staying hydrated can help you keep that youthful glow and help reduce the appearance of fine lines and wrinkles.

🔸 Immune Function: There are several ways that staying well-hydrated helps your immune system. For starters, proper hydration is needed for your immune cells to be able to get where they need to go.

🔸 Detoxification: Getting enough water helps flush toxins out of your body, which supports healthier-looking skin among many other benefits.

TIPS FOR DRINKING MORE WATER💦

· Drink a Glass First Thing in the Morning
Get in the habit of drinking an 8-oz glass of water when you wake up.

· Invest in a Fun, Reusable Water Bottle
Look for a bottle that can keep your water cold for 12+ hours.

· Create Reminders on Your Phone
Set them to go off every few hours. Mention benefits like, “Boost your metabolism with a glass of water!”

· Put a Pitcher of Water on Your Table at Meals We drink more when refills are easy.

· Use a Water Tracking App
Try an app like Waterlogged, Gulp, or Daily Water.

· Put Filled Bottles Everywhere
Keep bottles in places like your car, bedroom, and office.

· Add Natural Flavor
Enhance your H20 with citrus, herbs, berries, or Sustained Energy Boost.

Which water benefit would you most like to see in your life?

Hunger Vs Cravings! I could talk forever on this stuff!

🤔 Are you hungry? Or are you experiencing a food craving?

Being more mindful and aware of my body and its cues has helped me eat better and fuel my body when it physically needs it.

How many of you stress eat? How many of you eat for comfort or out of boredom? How many of you have ever opened a bag of chips or cookies and started eating and then next thing you know, half the bag is gone? Just me?! 😅

Cravings are usually triggered by emotions like stress, boredom, sadness, loneliness, anxiousness, an attachment to food, or love of a certain food. Not true hunger. Unlike hunger signals, cravings go up and down.

Asking yourself questions like this before eating:
• Am I truly hungry or am I eating for emotional reasons?

• What is the purpose of this meal? Am I trying to fuel my
body or simply satisfy a craving?

• What type of food will make me feel good physically and
mentally?

• How much do I really need to eat to feel satisfied?

• Can I slow down and enjoy my food, paying attention to the
taste, texture, and aroma?

• Am I eating out of habit or routine, or am I consciously
choosing what and how much to eat?

• Am I eating for nourishment or pleasure?

• How will this food affect my body and my health in the short
and long term?

Once you figure out whether you’re experiencing hunger or a craving, here’s what to do:

➡️ If it’s physical hunger: fuel your body with whole foods like protein or veggies.

➡️ If it’s an emotional craving: find three words to describe how you feel (e.g., bored, frustrated, tired) and address your emotion in other ways, like calling a loved one, going on a walk, or reading a book.

Slow down and listen to your body's inner cues! You might be surprised.

"Tis the sneezing!"

It's getting to be that time of year! Echinacea, Vitamin C and Probiotic immunity bomb! Our applesauce is purple! :)

Is Stress Keeping You From Seeing Results?

Friends, when it comes to weight loss, calories are not all that matters! Most people think of metabolism and weight loss as a calorie counting game, but other factors can affect it too, including stress.

Think of it this way: Your metabolism is a complex biological thermostat that senses and responds to stress. So stress plays a huge roll in your in health and whether you get the results you want.

For example: Stress doesn’t have calories. Sleep doesn’t have calories. BUT excess stress and not getting enough sleep can certainly affect what and how much you eat and HOW your body uses those calories.

Stress can be one of the biggest metabolism suppressors. This includes emotional and mental stress, not just life-threatening or physical stress. When the body experiences stress, it releases hormones like cortisol and adrenaline.

HOW STRESS HORMONES CAN AFFECT YOUR METABOLISM
1. Higher blood sugar: Cortisol can cause an increase in blood sugar levels (by releasing stored glucose). When your cortisol and blood sugar are constantly amped, it can lead to insulin resistance and contribute to the development of metabolic disorders such as diabetes.

2. More fat storage: Because excess cortisol triggers glucose release, and excess glucose is usually converted into fat, chronic stress can translate to more fat on the body. Excess fat is associated with an increased risk of metabolic disorders such as diabetes, hypertension, and cardiovascular disease.

3. Breakdown of muscle mass: Cortisol can also cause the breakdown of muscle tissue, which can affect your metabolism because lean muscle uses more calories than fat tissue does.

4. Feeling hungrier: Stress can cause an increase in appetite and cravings for high-calorie, high-carb foods, which can lead to weight gain and metabolic dysfunction.

As if that weren’t enough, chronic stress can lead to poor sleep quality, decreased physical activity, and unhealthy eating, all of which can also negatively affect your metabolism.

I know that all sounds pretty bad! BUT THERE’S GOOD NEWS:
🧘🏻‍♀️While we can’t eliminate all the stressors in our life, we CAN help our health and metabolism by reducing our stress LEVELS.
How? By managing our RESPONSE to stress through simple techniques like the ones listed below.

IN OTHER WORDS: Just by using destressing techniques in your daily life, you can help keep your hormone-triggered calorie intake down. And by resetting your nervous system and grounding yourself throughout the day, you can improve your mood, digestion, hormone balance, well-being, and overall resilience. Seriously, the benefits of stress management are endless!

It’s also worth thinking about what causes stress in your life and what you CAN change to reduce the amount of stress your body goes through.

Do you give yourself time to destress? Is it something you will prioritize now? Comment below on your favorite ways to relax and lower stress levels.

Habits, Diets, Commitments, and Compromises

Ok, no more dieting! And carbs are fantastic. Say it out loud!

As a personal trainer, I get so many of these questions about fad diets (keto, paleo, intermittent fasting, low carb etc.) STOP doing these! PSSST..Celebrity secret below...!

No one likes rules, so naturally diets fail for various reasons like lacking nutrients, time consuming (counting calories or weighing stuff) and they just aren't sustainable or downright healthy.
Instead, commit to consistent habits for a clean eating lifestyle. Balance your plates with whole clean non-processed foods protein, carbs and fats. Then these tweaks will make a huge difference:

NO STARCHES AT NIGHT

Also, cutting back on sugar, sodium, and alcohol. (Before you swear at me, I said "cutting back" not "cutting out"!)
No more pasta, potatoes for dinner. (well not ever but you get the idea.) You can still enjoy them earlier in the day. A whole wheat toast at breakfast or sweet potato at lunch.

Go for zucchini noodles, cauliflower rice, yellow squash noodles, mashed cauliflower, lettuce cups etc. Experiment and see what you like, you'll find it's a welcomed compromise when you start feeling and looking great.

Popular collagen product recalled for contamination.

I’m thankful this would never happen with my brand partner company, Shaklee, because of our rigorous practices and testing of raw materials and ingredients during the manufacturing process. Shaklee has never had a recall in our 67 years of business.

My tip: educate yourself on what you buy and what you put in you and your family’s bodies. We can’t Iive in a bubble but you can be wise and an educated consumer!

To read about the recall: http://https://www.foodsafetynews.com/2023/06/collagen-peptides-recalled-over-foreign-material-contamination/

It’s Women’s Health Awareness Month! - I say self care should be every day, every month, all year! 💚

My favorite go to’s improve our health

✔️Calcium supplements: women have lower
bone density and higher risk of
osteoporosis

✔️GLA (an omega 6 fatty acid): can be
beneficial during that time of month (makes
me wayyy happier!)

✔️Black Cohosh: studied to reduced hot
flashes, mood swings, and restful sleep
during menopause hormonal changes

✔️Ashwaghanda: women tend to feel stressed
due to multi tasking! I love love this herb to
chill out without feeling drowsy and relieves
stress and tension