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Chocolate Almond Flour Cookies

Mason jar with overnight protein oats topped with chocolate on a wooden coasted with a spoon, nuts and another jar around it.

Chocolate Topped Protein Overnight Oats (Without Protein powder)

High Protein Baked Cinnamon Sugar Donuts (gluten-free)

Spoon being pulled out of a White mug with egg white oatmeal in it topped a cinnamon glaze and a spoon in the mug on a blue linen.

Cinnamon Roll Egg White Oatmeal (no dairy!)

A Mom’s Ultimate Guide To Working Out At Home

Three heart shaped honey cough drops around a mason jar filled with cough drops with lemon and ginger behind it

Honey Lemon Homemade Cough Drops - DIY Throat Lozenges

Chocolate smoothie in a glass with almonds on top and bananas, almonds, and straws aroun dit.

Creamy Chunky Monkey Protein Shake With Homemade Caramel Sauce

Baked apple stuffed with oatmeal with a slice cut out on a white plate with maple syrup.

Vegan Baked Apples (Gluten-Free)

Let's Talk Glutes- Progressive Workout Training

Learn to keep up with your kiddos and stay injury-free with strong glutes.

Your glute muscles are often underutilized area, which can make them weak and dormant. By improving their strength (and really, the strength of the entire posterior chain), you will have an easier time with day-to-day tasks.

FITNESS TIPS

Woman in blue shirt performing a bicep curl with text over the image.

Upper Lower Split Workout Routine For Busy Moms

Woman in blue tank top and shorts sitting on the floor in running shoes before a home workout.

2 Day Workout Split For Women To Boost Strength

Woman in sporta bra and pants kneeling down performing an overhead row with a red mini loop and text below the image.

4 Day Workout Routine For Females (PDF)

A woman in blue pants and a a black shirt performing a tricep dip on a workout bench with text at the top of the image.

15 Minute Triceps Workout At Home Without Dumbbells

HOME WORKOUTS

Pin image with text: a woman in blue pants and a black sports bra performing an upward facing dog

The BEST Mom Workout For Busy Days

Pin image with text of a woman in blue pants and purple sports bra with feet on the floor and head down towards the ground in an upside down press

At Home Shoulder Workout No Equipment

Featured image with text: woman in patterned pants and a black sports bra holding a resistance band

Strength Training Workout At Home With A Resistance Band

Featured image with text: woman in dark workout pants and a black sports bra in a single leg push up

Full Body Workout With Mini Cardio Intervals

WELLNESS TIPS

Multiple protein-rich foods like meat, cheese, nuts, and seeds around a chalkboard with the word protein on it.

10 Tips On How To Increase Protein Intake (without protein powder!)

A glass jug of milk, orange cheese on a wooden cutting board and a cup of cream beside it with text about a dairy-fr

Dairy-Free Diet Benefits

Plastic scoop of white powder all over a flat surface with text at the top of an image.

Collagen vs Protein Powder: What’s The Difference?

Pin image with text: red tea mug with bone broth in it and a tub of bone broth powder behind it

What Is Powdered Bone Broth? Everything You Need To Know

SUPERFOOD SMOOTHIES FOR BUSY MOMS

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30 MINUTE MEALS

Black slow cooker with beef and broccoli in it and a wooden spoon holding some of the gluten-free beef and broccoli.

Gluten-Free Beef And Broccoli Crockpot Recipe

Wooden spoon scooping our dairy-free chicken pot pie from a slow cooker.

Dairy Free Chicken Pot Pie In The Slow Cooker

Dairy-free chicken alfredo casserole in a clear casserole dish with green onions on top

Dairy Free Chicken Alfredo Casserole (gluten-free)

Chicken, bacon and broccoli in a casserole dish on a checkered wooden cutting board with a wooden spoon laying across it and green onions in a bowl and a blue linen beside it

Dairy-Free Chicken And Potato Casserole

Hey-I’m Shelby! a Certified Strength Coach (CSCS), nutrition coach (PN) and mama to three beautiful girls.

I’m also a lazy foodie, workout lover and feeder of stray cats. It’s my mission to make everyday fitness and healthy living PRACTICAL for busy moms.

Fitasamamabear is where you’ll find the tools you’ll need for health and wellness. At-home workouts, healthy, allergy-friendly recipes and tips from a seasoned mama on how to make it all work.