Fit & Well Amy

08/27/2025

Start fall off with a BANG! I hope you’ll join me in this 6 week challenge! It’s going to be a good time 💪👏🎉

I’m planning on following my 6 week plan starting September 1st and thought why not invite friends and make it a party!

You just need some dumbbells and resistance bands (tall and short let me know if you need suggestions I can direct you to some super affordable options) and a sturdy chair or bench.

There will be giveaways and a private group here on instagram to connect and cheer each other on 🎉

Can’t start right on the 1st? No problem just join when you can. Can’t do 45 minutes? All good just shorten the workout and I can help you do so and still get the most out of the workouts.

Don’t have a ton of variety of weight? I can show you how to make the most of what you have.

If you need accountability this fall then this will be perfect for you!

Sign up for less than $3 a week! Comment FALL And I’ll send you the link 🔗

07/28/2020

These healthy zucchini muffins are SO simple and so easy. Made with wholesome ingredients and ZERO white sugar. Enjoy!

Get the full recipe here: https://fitandwellblog.com/simple-clean-eating-zucchini-muffins/

07/28/2020

Have too much zucchini growing in your garden and don't know what to do with it? Try these healthy zucchini chocolate chip muffins! 😋

Super simple, super delicious clean eating zucchini muffins! Made with wholesome ingredients and zero processed sugar. Perfect for summer and fall.

05/28/2020

Zero equipment back workout you can do at home!

It's impossible to get a good back workout without equipment. FALSE! Get a killer back workout with zero equipment at home! These moves may look simple, but ...

05/22/2020

I was watching this survival show on Disney+ this week and they were up in Nepal with a nomadic group of people that had adapted larger lungs and increased respiratory capacity to better handle increased elevation extremes.
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How cool is that? And what a important reminder that we as humans and individuals are SO good at adapting to challenges. Our bodies are so complex and so freaking smart and capable. 🙌🏻
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The lesson I learned is to be more adaptable and to not resist so hard to changes out of my control or challenges that seem daunting.
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Change is inevitable, but growth is optional. 🙏🏻
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No matter the challenges you might be facing, you CAN adapt, you can become better because of them, not despite them. 💙
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05/04/2020

Fitness should be fun ✨ I sincerely believe that there is a type of activity, exercise, workout style(s) for everyone who sincerely wants to find it. 💪🏼
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But that’s the thing, it can’t be forced. I can’t force you to love running or lifting just like you probably can’t force your hubby or significant other to love crafting, yoga, or face masks 😂
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I encourage you to try, to search, and to be open to new things. You might not like it at first but maybe after a few times you’ll finally start to enjoy yoga, strength training, climbing, swimming, high fitness, what ever it may be! ⛷🤸🏼‍♂️🏌️‍♀️🧘🏼‍♀️🏄🏼‍♀️🏊🏻‍♀️
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There’s no “wrong” choice. If it gets you up and moving, makes ya feel good, and helps you with your goals that’s all that matters. 💙
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Also here’s a sneak peace of the new matching set dropping tomorrow! 👏🏻
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04/27/2020

Q: How many sets and reps should I be doing in my strength training workouts? 🤔
A: That depends on your goals!
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And just a quick refresh for your weight lifting vocabulary. A rep or repetition is a complete movement of a specific exercise, like one bicep curl. A set is a group of consecutive repetitions. So I did 10 reps of bicep curls and repeated it twice for two sets.
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Okay, now here are the reps and sets for specific goals: 💪🏼
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✅Muscular endurance & stabilization: 12-20 reps & 1-3 sets. Light to medium weight.
✅Hypertrophy (fancy for muscle growth) 6-12 reps & 3-5 sets. Medium to heavy weight.
✅Strength (trying to lift as much as you can for one exercise) 1-5 reps & 4-6 sets. Heavy to max out weight.
✅Power (improving your jump or explosiveness) 1-10 reps & 3-6 sets. High intensity.
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Personally, I include a mixture of all types of training in my workouts. Sometimes I enjoy going for higher reps and feeling that “burn” especially if I’m training for a race. Most of the time I’m working on building and preserving muscle with hypertrophy ranges, and every now and then I’ll focus on building strength in my squat, deadlift, and presses. It’s fun to throw in some power training too with box jumps and other plyometric moves.
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Now that you know the specifics, try setting a goal for the month of May and work on improving in one of these areas! Build more muscle! Improve your endurance! Become POWERFUL! ⚡️
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04/24/2020

What should I eat before and after a workout?? 🏋🏼‍♀️
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What you eat before and after a workout can help you with specific goals (aka building muscle or losing fat), help you recover properly, and help you have a better workout!
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Here are some general tips:
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⚡️Before a workout: Keep it light, you don’t want to be stuffed and then go workout feeling heavy or slow. A small snack that provides a little bit of quick energy about 30 minutes before you workout is best. If your goal is to burn more fat during a workout, some research suggests that a protein and fat rich snack before a workout can “lead to a higher rate of fat burning relatively.” (ISSA) If your workout consists of a long run, to keep energy up and to prevent a trip to the bathroom, avoid greasy, heavy, or fiber rich snacks or meals before a run. 💩 Go for small high glycemic quick energy sources.
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👉🏼Ideas: piece of dark chocolate, granola bar, handful of trail mix or raw nuts, cheese + apple, greek yogurt. (For runners: fruit snack, fruit leather, banana, piece of toast, piece of fruit)
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⚡️After a workout: Aim for mostly protein and some carbs. This will help rebuild muscle tissue and the carbs will help replenish any energy stores (especially after a long run or cardio burst). This will also help you maintain good energy for the rest of the day.
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*If weight loss is your goal, 1-2 hours after your workout is the best time to eat any quick digesting carbs or “treats”, as your body is better prepared to use those carbohydrates & replenish energy stores and insulin sensitivity is high. This means less damage from those sugary/starchy foods.
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👉🏼Ideas for post workout: Protein shake, protein bar, homemade protein bites, a meal that includes protein, cottage cheese, greek yogurt, eggs, organic milk.
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04/22/2020

In honor of , here are some simple ways I'm trying to use less plastic and how you can too!

I hope you get to spend some time out in Mother Nature today! We are so blessed to call this beautiful earth home! 🌎

All political arguments aside, we use too much plastic and it's harming our oceans. Here's how i'm using and plan to use less plastic this year.

04/21/2020

I’ve told this story a few times but it’s only because I think there’s a valuable lesson in it. 👇🏼
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I used to HATE running. Thought only crazy people did it. Then in an effort to stay mentally healthy and get fit, I actually started running regularly, joined the cross country team, and became the “crazy” person 😂
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I’ll be 100% honest with you, it wasn’t enjoyable for like a solid year and a half. It took running 4-5 days a week, waking up at 7am for summer practice, and lots of effort to get to the point where I truly LOVED it. Fast forward 12 years later and nothing makes me feel more free and grateful to be alive. 🏃🏼‍♀️
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I think that’s true with many hard things in our lives. Of course, running isn’t for everyone and that’s okay! But how many things have we given up on because we weren’t immediately good at it or enjoyed it right away?
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The best things in life take effort, so don’t be afraid of the challenge 💪🏼 you might just discover a new passion! 💙
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