Milk and Honey Magazine's fitness and nutrition secrets with Amelia Andersen. She shares her passion for working out, eating healthy, and thinking POSITIVELY!

Athletics With Amelia

M&H Staff

Want to get in shape but don't know how? That was exactly where Amelia Andersen found herself as a college student. She noticed she had gained some weight, she wasn't her usual happy self, and she wanted a change.

What did she do? Did she wallow in self-pity, crying woe is me? The opposite, in fact! Amelia took hold of her life and started working out at the gym daily and eating plenty of fruits of veggies. She cut alcohol and fast food out of her diet, and she decided to put her health first. The weight fell off, and her spirits soared!

Amelia follows the age-old life tip that if there's a will, there's a way! Let's get to know 25-year-old Amelia and learn more about her health journey!

Milk and Honey Magazine's fitness and nutrition secrets with Amelia Andersen. She shares her passion for working out, eating healthy, and thinking POSITIVELY!

How did you get into fitness?

Growing up I was NEVER an athletic person. I participated in high school soccer and tennis, but did it for the socialization, NOT because I was an athlete. My parent’s hadn’t ever introduced me to sports (they knew I had no athletic capabilities), or made it a thing we did as a family, so I never really got in to it.

While in college I was discovering what I wanted to do with the rest of my life, and the person I wanted to become. I came across the career of physical therapy (which has now changed), and liked the idea, so I majored in Exercise Science because that was recommended. The courses I was required to take lead me into the gym. After being introduced to the idea of lifting weights, and having an active body, I started to get into the gym a little more than I ever had before (but still wasn’t completely sold).

After graduation I was somewhat lost, and decided against going to school for physical therapy, and decided to move back home to Wisconsin and use my Exercise Science degree to become a personal trainer for a little bit (something I said I would NEVER be interested in doing with that degree). This is where fitness really started becoming part of my life. I was in the gym everyday, learning more, experiencing more, and falling in love with the gym. Once I started seeing changes in my body, I knew this was something that was going to become a lifestyle change for me. My inspiration was sourced from my own growth, change, and abilities to become better.

How important is health/fitness/nutrition to you?

My health is my number one priority. Having an able-body and mind is extremely important to me for numerous reasons. Prior to getting really into my health and fitness, I was sick ALL the time. I’m talking in and out of urgent care, feeling constantly fatigued and achy, and even getting the shingles!

Almost two years ago I transitioned into becoming an online health and fitness coach, and that’s when my love for my own health and fitness really skyrocketed. My nutrition is better than it’s ever been, and my workouts are consistent and effective, resulting in me having to make ZERO urgent care trips since making the changes I have in my health and fitness. The energy I now have, the mobility I have in my body, and the strength I’ve acquired has made me come to a realization first hand of how important health and fitness is.

Normal workout week of fitness routines?

I’m active every single day, not to say I’m in the gym everyday, but I am doing something physically active everyday. Some days I go to the gym and lift weights to improve my strength, other days I’ll do at home workouts and do plyometrics, cardio, or yoga. I’ve never been a runner, or the person you’ll see on the elliptical. My workouts at the gym are typically an hour long, where as my at home workouts tend to be quicker and high intensity so they are usually only 30 minutes. I hit all muscle groups at least once a week, and be sure to incorporate yoga or stretching on my “rest days”. I shoot for 15,000 steps a day, especially on rest days or low impact days.

Go-to foods?

I LOVE fruit—I typically have 3 servings of fruit everyday, so I always have an apple or a banana handy. They’re cheap, easy to pack for a busy day, and hold me over until I can eat a bigger meal.

I also am obsessed with Larabar’s. They’re a great snack, easy to bring anywhere, and DELICOUS. It’s really hard to find a snack bar that’s not loaded in sugar, Larabar’s are natural, have no added sugar, and my favorite thing about them is that they have 9 ingredients or less!

Milk and Honey Magazine's fitness and nutrition secrets with Amelia Andersen. She shares her passion for working out, eating healthy, and thinking POSITIVELY!

How do you balance fitness, a social life, & work?

What is a social life? Totally kidding! I’ve always been an extremely organized person and that is hands down how I keep everything balanced. Currently I’m working my full time job, working my online fitness business on the side, prepping to take the GRE and applying to graduate schools, making my health and fitness a priority, and managing my social life. I thrive off of always staying busy, which may not necessarily be a good quality, but I am not a “time waster”. I don’t watch TV or binge watch Netflix (I’m weird, I know), so I put my priorities in order and make everything happen with the time I have!

Advice for women wanting to take health more seriously?

Seek support and make sure you’re mentally ready to make changes. I think it’s easy to get excited and SAY you’re ready to make changes, but when the time comes to buckle down and get to business a lot of people flake out or go MIA. Also I feel many people are intimidated and uneducated about the things you need to do to make changes to your health and fitness. I don’t eat carrots all day and workout for 3 hours. But I do eat healthy majority of the the time and workout or do something active everyday, so when I do want to indulge and have treats, I don’t have to feel bad about it. Also, finding people that lead a healthy lifestyle, or are trying to find out how, are always good people to connect with as well. Being able to talk to someone and get advice from people who are on a similar journey is always great as far as accountability and motivation.

Milk and Honey Magazine's fitness and nutrition secrets with Amelia Andersen. She shares her passion for working out, eating healthy, and thinking POSITIVELY!

Favorite recipes?

Easy No Bake Peanut Butter Energy Balls

  • 1 cup old fashioned oats
  • 1/2 cup peanut butter
  • 1/2 cup flax seed
  • 1/2 cup mini chocolate chips (I like to get the dairy free kind—yes that’s a thing!)
  • 1/3 cup honey
  • 1 tsp. vanilla

Combine ingredients in a large bowl & roll into ~12 balls, Pop into the refrigerator about 15 minutes ⌚ and they’re ready to eat! I love these for a quick snack or will have a few for a quick breakfast too!

Oatmeal Bake

Another recipe with oats, can you tell I love them!?

  • 2 cups old fashioned oats
  • 1 tbsp vanilla extract
  • 1 tbsp. cinnamon
  • 1 tsp baking powder
  • 1 cup raspberries
  • 1 cup chopped nuts (I like walnuts)
  • 2 cups unsweetened vanilla almond milk
  • 1 egg
  • 1 banana
  • 3/4 cup natural maple syrup

Preheat oven to 350-Spray 9x13 pan with coconut oil spray, Mix together oats, syrup, baking powder, half the nuts, cinnamon, and ½ the raspberries. In another bowl combine the egg, vanilla, and milk. Spread the oatmeal mix into the pan, pressing into corners, making sure its even. Pour milk mixture over the oat mix. Top with remaining raspberries and nuts and the sliced banana. Bake for 35 minutes ⌚. I LOVE this recipe—you can eat it hot or cold, is quick and easy, and tastes GREAT!

Milk and Honey Magazine's fitness and nutrition secrets with Amelia Andersen. She shares her passion for working out, eating healthy, and thinking POSITIVELY!

Favorite life quotes?

“Every positive change in your life begins with a clear, unequivocal decision that you are going to either do something or stop doing something.” –Unknown

“Guard your time fiercely. Be generous with it, but be intentional about it.” –David Duchemin

“Character is how you treat those who can do nothing for you” -Unknown

Fitness role models?

Autumn Calabrese, she is the creator of the nutrition plan I follow, a single mom, and completely dominates the health and fitness industry. She designs plans for success, simplicity, and value. Her persistence and knowledge of health and fitness is very admirable as well as her determination and dedication to her own health and fitness.

Books/podcasts you'd recommend?

  • 13 Things Mentally Strong People Don’t Do by Amy Morin, it’s an easy read, and really helps you realize the choices you make and the effect they have on your life.
  • The Compound Effect by Darren Hardy, another easy read and a very interactive book. This is another self-help book and also makes you realize how all of the choices you make compounds into the life you live.
  • The MFCEO Project by Andy Frisella (podcast), very raw and blunt—but very business oriented and will help you push past the excuses you make in life.