Amie Broshear Wellness

07/28/2025

✏️ Back to School = Back to YOU!

Moms, you’ve spent all summer pouring into everyone else — now it’s your turn.

I’m offering 2 virtual personal training sessions per week (60 mins each) tailored to YOUR goals, YOUR schedule, and YOUR energy.

💪 Normally $150/week
🍂 Now just $125/week for a limited time

We’ll train from home — with real accountability, real results, and zero mom guilt.

DM me “MOMSTRONG” and I’ll send you the details. 🧡

07/13/2025

She’s a horse girl 🐴🩷

07/03/2025

16 years, still holding your hand (even when it’s sweaty from a scary movie) 😜
Through all the crazy, you’re still my favorite human.
Happy Anniversary,
Love you more than tacos. 😉 🌮❤️

06/30/2025

🤯 Did you know you can naturally boost your GLP-1 levels?
(That’s the hormone tied to appetite control, blood sugar balance, and metabolism 🔥)

GLP-1 has become a buzzword thanks to weight loss meds—but your body already knows how to make it! And the best part? There are ways to support it naturally.

✨ Even cooler—my company, Shaklee, just acquired Modere, and they’ve got some science-backed products that help support your body’s own GLP-1 production. No prescriptions. No shortcuts. Just real, clean wellness.

📩 Want to learn how to support GLP-1 naturally through lifestyle, food, and proven supplements?

👇 Drop a 🌱 or DM me “GLP-1” and I'll give you all the knowledge I have!

06/23/2025

✨ Wellness Tip of the Day ✨

Studies show that taking just 10 mini movement breaks a day—even just a minute or two—can improve:

💓 Blood pressure
🍭 Blood sugar
📏 Waist circumference
⚡️ Energy levels

And guess what? You don’t need to bust out a set of burpees or run a mile. Just move your body.

✔️ Stand up and stretch
✔️ Walk down the hallway
✔️ Do a quick dance party in the kitchen
✔️ Wash a dish or two
✔️ March in place while scrolling 😜

It all counts. Little movements, big wins! 🏆
Tag a friend who needs this reminder 💛

06/19/2025

☀️ Summer Wellness Update! 🌿
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So many exciting things are happening in the Shaklee world right now — and I couldn’t wait to share a few of my favorite summer must-haves + what’s coming soon!
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✨ NEW YOUTH® Superoxidant Boost C Serum – Instant glow in a bottle. This gives you that fresh, healthy summer skin look without needing the sun.
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🛡️ Shield Sheer Mineral Sunscreen – Clean, non-toxic, reef-safe, and perfect for the whole family.
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🥤 Life Shake – Now Sugar-Free! PLUS it naturally supports GLP-1 activity (yes, the same pathway that helps with appetite and metabolism).
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🐾 Shaklee + Modere = even more wellness options! Pet and Equine health supplements are now available, and I’m loving the new Burn, Curb, and Sculpt products for healthy, natural metabolism support plus more natural GLP-1 boost!
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🚨 And guess what’s coming this fall? Protein Seltzer! Yup — fizzy, refreshing, and packed with protein. I cannot wait!
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If you’re ready to try something new or want help putting together a summer wellness plan, message me! Happy to help you feel amazing, naturally 🌿💪

Check out My Top 10 Summer Faves and Non - negotiables!

05/23/2025

🏝️☀️Beach-Ready & Road Trip Strong! 💪

Headed to the beach, roadtrip, the lake, camping, or even the sidelines? ⚾️

Don’t let gas station junk or fast food derail your wellness goals. I always pack a “Snackle Box” before hitting the road—it saves me money and keeps me feeling my best so I can actually enjoy the trip (and my swimsuit!). Plus my 6 yr old loves to make hers but she adds goldfish and m&m’s - balance! ☀️

I also made mystery bags with healthy snacks and little games/toys from the dollar store for our kids ranging from 6-25 yrs old! They will open them at a designated times to keep things fun and interesting! 🤔 🙌

Here’s my fave road trip snacks:

* Organic protein meal and snack bars, plus protein meal shake packets

* Nuts: almonds, penauts, or homemade trail mix without all the candy and dried fruit sugar

* Peanut butter cups

* Electrolyte packets for my water bottle

* Beef jerky or nitrate-free meat sticks

* Freeze-dried fruit (less sugar)

* Dark chocolate squares (because balance)

*cheese cubes

* pepperoni

* fresh fruit - assortment

* boiled eggs

*fresh veggies- carrots, cucumbers, celery, pepper slices

* hummus cups

It’s all about being prepared—so you can say yes to beach days and no greasy pit stops.

04/30/2025

𝑷𝒆𝒓𝒊𝒎𝒆𝒏𝒐𝒑𝒂𝒖𝒔𝒆 𝒂𝒏𝒅 𝑴𝒆𝒏𝒐𝒑𝒂𝒖𝒔𝒆: 𝑾𝒉𝒂𝒕 𝒌𝒊𝒏𝒅 𝒐𝒇 𝒘𝒐𝒓𝒌𝒐𝒖𝒕𝒔 𝒂𝒏𝒅 𝒏𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝒔𝒉𝒐𝒖𝒍𝒅 𝑰 𝒃𝒆 𝒇𝒐𝒄𝒖𝒔𝒆𝒅 𝒐𝒏? 🩸🚫

💪𝑸&𝑨 𝒘𝒊𝒕𝒉 𝒕𝒉𝒆 𝒕𝒓𝒂𝒊𝒏𝒆𝒓:

Q: Can you predict hormonal changes during perimenopause, or is it just chaos for a few years?

Amie: Unfortunately, it can feel like a bit of a rollercoaster. During perimenopause, the balance between estrogen and progesterone starts shifting — and not always in a predictable way. Some months you may ovulate, others you won’t. That inconsistency can lead to phases of estrogen dominance, followed by more balanced hormone moments.
The best approach? Track how you feel — sleep, energy, mood, symptoms — and adjust your training. Try this rhythm:
🗓️ 2 weeks "on" with up to 6 HIIT sessions, 3–4 days of heavy strength training, and good recovery practices.
🗓️ 1 week "off" with low-impact cardio, mobility work, and functional movement.

Q: I’m done with my cycle — postmenopausal. Now what?

Amie: This is the time to shift away from long, slow workouts and focus on what your body really needs now:
⚡ Sprint intervals (SIT)
🔥 High-intensity interval training (HIIT)
🏋️‍♀️ Heavy resistance work
These help replace the role your hormones once played — supporting muscle growth, blood sugar control, and cardiovascular health.

Q:How much protein do I need in perimenopause and beyond?
Amie: For perimenopausal and menopausal women, daily protein needs increase to about 2-2.3g per kg of body weight (~1-1.2g per lb). As we age, our bodies become more resistant to the muscle-building effects of protein and exercise, requiring higher doses of both.

Q:What supplements and do I need?

Amie: Collagen - look for a complete collagen that contains all 9 essential amino acids. We require all 9 for protein synthesis (so we can make the collagen.)

Magnesium: Can be seen to help sleep. Make sure its magenesium bisglycinate

Probiotics: Gut health has been shown to help but should be started way before perimenopause and menopause. Plus fermented foods like yogurt, kefir.

BOTTOM LINE: Wherever you are in the stages, start taking the necessary actions with fitness and nutrition and find what's right for your body - and it will make the next stage much easier. 💪

To read more:

Dr. Stacy Sims talks about how a lot of mainstream menopause advice is misleading active women. She specifically discusses Zone 2 training, carbohydrates, fasting, supplements, and hormone therapy.

04/30/2025

𝐄𝐯𝐞𝐫 𝐟𝐞𝐞𝐥 𝐥𝐢𝐤𝐞 𝐲𝐨𝐮𝐫 𝐞𝐧𝐞𝐫𝐠𝐲, 𝐦𝐨𝐨𝐝, 𝐚𝐧𝐝 𝐜𝐫𝐚𝐯𝐢𝐧𝐠𝐬 𝐚𝐫𝐞 𝐫𝐢𝐝𝐢𝐧𝐠 𝐚 𝐡𝐨𝐫𝐦𝐨𝐧𝐚𝐥 𝐫𝐨𝐥𝐥𝐞𝐫𝐜𝐨𝐚𝐬𝐭𝐞𝐫… 𝐛𝐮𝐭 𝐧𝐨 𝐨𝐧𝐞 𝐠𝐚𝐯𝐞 𝐲𝐨𝐮 𝐚 𝐦𝐚𝐩? 🎢🩸

Same. But turns out, your cycle is the map. And once you know how to read it, you can potentially sync your food + workouts to feel more like Wonder Woman and less like a gremlin with a snack drawer. 🍫💪

You know your body...my advice is to learn your cycle/body and pay attention to it and learn what works for you. Every BODY is different. Here's what some of the science says...
🩸 Cycle Syncing: What to Eat + How to Train in Every Phase of your cycle.
Your menstrual cycle isn’t just about your period — it’s a powerful tool to optimize your fitness and nutrition. Here's how to work with your hormones, not against them.
1. MENSTRUAL PHASE (DAYS 1–5): REST + REPLENISH

🩸 Hormones: Estrogen + progesterone are low. Energy may dip.
🏋️‍♀️ Workouts: Light movement — think walking, gentle yoga, or rest.
🥗 Foods: Warm, iron-rich meals like soups, stews, leafy greens, beets, and grass-fed red meat. Add magnesium (dark chocolate, pumpkin seeds) for cramps.
(You may not feel like it, but doing a few short 20 sec HIIT intervals (running up stairs) will produce growth hormone and an anti-inflammatory response to say goodbye to cramping!)
2. FOLLICULAR PHASE (DAYS 6–13): BUILD + BLOOM

🌱 Hormones: Estrogen rising, testosterone increases = ENERGY!
🏋️‍♀️ Workouts: High intensity! Strength training, cardio, HIIT.
🥗 Foods: Lean proteins, sprouted grains, fresh veggies, omega-3s. Support gut health with fermented foods.
3. OVULATION PHASE (DAYS 14–16): POWER UP

🔥 Hormones: Peak estrogen + testosterone. You're at your strongest.
🏋️‍♀️ Workouts: Go for PRs! Lifting heavy, circuit training, running.
🥗 Foods: Anti-inflammatory foods: berries, cruciferous veggies, zinc-rich foods like oysters or pumpkin seeds.
4. LUTEAL PHASE (DAYS 17–28): SLOW + NOURISH

🌕 Hormones: Progesterone rises, energy tapers. Mood + cravings may shift.
🏋️‍♀️ Workouts: Moderate effort. Pilates, strength, low-impact cardio.
🥗 Foods: Complex carbs (sweet potatoes, quinoa), B vitamins, magnesium. Avoid sugar spikes.
Why it matters:
Research shows syncing fitness and nutrition with your cycle may improve performance, reduce PMS, and balance hormones. 🌿💪

PERIMENOPAUSE AND MENOPAUSE LADIES...YOUR POST IS COMING!

📚 Sources:
International Journal of Sports Medicine
Journal of Clinical Endocrinology & Metabolism
Dr. Stacy Sims, "Roar" and "Hustle & Habits" Podcast

04/29/2025

Okay, let’s be real... ICK — before & after pics aren’t my favorite either 🙈

But I’ve got to share this. Not because I think everyone needs abs or flat stomachs — but because I feel/felt so dang good! And it was only 5 days!

After finishing the 5-Day Reset, I not only felt amazing, but I can actually see a difference — less bloating, mom pooch deflated (🙌), and even a peek of abs trying to say hi. 👋

I already feel pretty good most days, but during this reset I had:
✨ Crazy good energy
😌 A super stable, happy mood
🍽️ And I felt full and nourished — not deprived!

Highly recommend if you’re feeling sluggish, puffy, or just need a reset that’s simple but effective.

So... here's my before + after. Not perfect, not filtered, just proof that small changes really can make a big difference 💪

Want the details? Just comment “RESET” or DM me and I’ll send it your way!

04/24/2025

🔥 Protein isn’t just for gains; it revs up your metabolism, keeps you full, and helps build that lean muscle we all love. Pairing it with movement? That’s the real magic combo. 💪✨

Ready to crush a workout? 🔥 I’m all about a minimum 30‑minute sweat sesh, but if you’ve only got 20, make every minute count! Let’s do this. Check out my 20 Min HIIT workout below!

Whether you hit 30+ minutes or just squeeze in 20, it’s about showing up and pushing yourself. Post a sweaty selfie or your fave workout—let’s keep each other accountable! 🙌

04/22/2025

💪 Let’s talk PROTEIN.

Y’all know I’m always talking about it… but the more convos I have, the more I realize how many people still don’t fully get what protein actually does for your body—and how much we really need.

Protein isn’t just for bodybuilders or gym rats. It’s the building block of every cell in your body. It helps with:
✅ Muscle repair + growth
✅ Balanced blood sugar
✅ Hormone + enzyme production
✅ Keeping you fuller, longer
✅ And even glowing skin + healthy hair 👏

Spoiler: Most people aren’t getting enough. 😬

📽️ I broke it all down in a quick video—how much you should aim for, when to eat it, and why it’s non-negotiable if you're trying to feel strong, energized, and balanced.

👉 Check out the video for the deets and let me know your biggest takeaway!