Amy's Fitness & Nutrition

22/05/2025

The Reset Designed For Winter ❤️ Now just $39.

Feeling the pull of winter comfort food? You're not the only one...
Winter’s just around the corner, and if you’re already feeling the drag... you’re not alone.

Last winter, postpartum - I hit a wall — low energy, low mood, and low motivation. That’s when I created the very first version of this guide for myself. And I was stoked that 10 of you ladies who joined me on our inaugural Winter Reset.

It became our way to gently reset, and since then, it’s helped plenty more of you do the same.

I’m talking:
Better energy (without needing more coffee)
Simpler meals that still nourish
Realistic movement that fits into busy lives
And small daily shifts that add up fast

This guide has had such incredible results - it's been renamed the Body Reset Upgrade 2.0 and is now available to buy online.

It's your step-by-step guide to get back on track — without pressure or perfection.

While I’m off coaching for winter, I’ve dropped the price by 80% to make this as accessible as possible.

Normally $195 — it's now just $39. (Discount automatically applied, no code required)

Because I know more than anyone, we all just need a reset from time to time.

Feeling the pull of winter comfort food? You're not the only one...

14/05/2025

What happens when you stop chasing diets and start trusting your body—especially after baby?

👇🏼 Read how Ivanna did it
👉🏼 Swipe through to see what she ate

It’s an absolute privilege that the same month as Charlie’s 1st birthday I am able to share this incredible story.

A postpartum journey that we took together. Through sleepless nights and many a challenge…

Ivanna’s story gives me chills 🥹

We first connected when she saw a reel of me diving into a roast (yep—real food!). She was blown away that someone was offering fat loss support with food like the beef and lamb from her own farm.

Since then?
→ 8kg lost
→ 30cm gone across her body
→ More energy and trust in her body than ever

Ivanna began with our 12 Week Body Reset while breastfeeding—no workouts, just walking and nourishing food that works with your hormones, not against them.

Then she took on our 6 Week Summer Reset, added a few 10-minute workouts… and the rest speaks for itself.

And her smile says it all 💛

Ivanna has told me she has now opened up a nature school on her farm for city kids to come out and learn ALL about how a farm works 🙌🏼

I cannot wait to hear what’s next on Iavnna’s journey 🤌🏼

And I am incredibly grateful for her letting me share her story 🩷 We both agree we wish other postpartum women had the knowledge we were lucky enough to share.

06/05/2025

25 Things I’ve Learned from 5 Years in Business (and Beyond)

This one’s for anyone building something — a business, a body, a life. These are the lessons I’d tell myself if I was starting all over again.

Speaking at the Cromwell Business Network May event.

Come for the laughs, stay for the life lessons...

On Wednesday I’m speaking next week about 25 Things I’ve Learned from 5 Years in Business (and Beyond) — and no, I won’t be boring (I promise).

Think short, sharp and maybe a bit cheeky in parts 👇🏼

Expect a mix of business truth bombs, psychology nuggets, a bit of oversharing, and maybe even something mildly inspirational.

You might even leave feeling smarter than when you arrived. Win-win.

Come along if:
✔️You run a business (or want to)
✔️You like learning the fun way
✔️ You enjoy hearing someone admit all the things they got wildly wrong before getting it right

Would love to see you there.
🥂Cork & Cap - 5pm

What to expect?
Me, trying not to swear (too much) 😉

04/05/2025

The most underrated fat loss & muscle building hack of life 👇🏼

I’ve been chatting to about walking with a weight vest.

I’ve been using this cheeky tool to amp my hikes for around 3 years now. Progressing from ankle weights up to a 20kg vest.

I asked chat GPT to summarise the benefits for you from scientifically backed studies out there 🤌🏼😉👇🏼

Why hiking with a weight vest is an underrated fat loss + muscle tool (that actually works)

If you’re walking or hiking regularly, adding a weight vest could seriously level up your results. Here’s why:

1. More Muscle Activation
The extra load recruits more muscles — especially in your glutes, quads, hamstrings, calves, and even your core stabilisers. Your body has to work harder just to stay upright and balanced.

2. Higher Energy Burn
Carrying more weight means your body burns more calories — even on a walk. Studies show walking with a vest can burn 5–15% more energy depending on the incline and weight. Bonus: it slightly increases your afterburn (aka EPOC), meaning you keep burning calories post-walk.

3. Bone & Joint Strength
The added load stimulates bone density (thanks to Wolff’s Law) and strengthens ligaments and tendons. It’s like resistance training — without the gym.

4. Cardiovascular Boost
More weight = more strain = your VO₂ max improves over time, which supports heart health and endurance.

Start smart: Go with 5–10% of your bodyweight and build up slowly. Avoid overloading joints too soon — especially on technical hikes.

This is one of the simplest ways to upgrade your training — and your metabolism.

26/04/2025

Your naked body is the only outfit you’ll wear for life 👇🏼

I wish someone had taught me this hack sooner.

Learning how to care for your body and fuel it is one of the best confidence investments you’ll ever make.

You can’t swap it out or trade it in.

You can cover it in as many new and different clothes as you like.

But it’s always there. As a true reflection of your self care, beneath any designer logos or new pair of jeans.

How you feel in it? That’s within your control.

Blaming stress, menopause or babies might seem valid — but it quietly steals your power.

Loving your body isn’t about chasing perfection. It’s about treating it like a partner: fuelling it, moving it, respecting it.

Instead of searching for a new outfit to feel better in, start with the one you already own.

It’s the best investment in confidence — and in yourself — you’ll ever make.

22/04/2025

Rapid Weight Loss Is Coming Back Into Fashion... and here’s why I don’t mind.

👉🏼Pause & swipe if you’re not bothered about ditching your niggly belly and just want to see what Charlie & I have been up to 🤌🏼

Everything has to be sustainable - right? I don’t reckon.

What actually works better than continually trying and failing, is having a period of dialled in effort, that is followed by a period of more free behaviour where your focus might shift.

It’s natural. This is why I love our programme.

Most of you feel a difference within a week.

You notice a change in your body, skin and sleep within 2 weeks.

When I follow my own Body Reset Transformation Programme, my body changes.

And it feels amazing. Clothes get looser again, my tummy feels tighter and I generally have more energy.

When I am away from home, travelling or don’t have access to my normal food and movement, things might change a little and that’s OK.

So, if you’re feeling bloated after a long weekend of eating, drinking and .... let’s be honest... a few too many (chocolate) eggs?

Don’t waste time beating yourself up.

Do what you know you need to do to feel epic again.

If you’ve got my programme - DIG IT OUT. And if you don’t… keep reading.

Our Body Reset Transformation Programmes help simplify things.

Follow the link in my bio to check them out.

Or check out our Free Tools:
🫶🏼 Our Food For Thought blog (link in bio)
😋 Free Monthly Email with: 1 Recipe, 1 Story & 1 Insight (sign up on the website or through the link in bio)
🎧Lifestyle Design Secrets Podcast (On Spotify & Apple Podcasts)
💁🏼‍♀️Drop me a line
Hello@amysfitnessandnutrition.co.nz

02/04/2025

The Breakfast I Eat On Repeat👇🏼

If you’re a Mum who ‘falls off the wagon’ when the school holidays hit, read this.

Enjoy balanced blood sugar levels and feel full for hours without the bloat of standard ‘breakfast foods’ 🫶🏼

Getting in the kitchen and spending time investing in what you plan to eat for the week is huge.

⚡️ Mentally - it helps you stick to what you planned to
⚡️ Logistically - it means if you’re busy, trying to balance work/life/kids, you can grab and go - you’ve given yourself a head start
⚡️ Cognitively - it means you’re less likely to be tempted by a slice/pie for morning smoko if you know you’ve got something already waiting for you
⚡️Motivationally - sticking to what you planned to helps you feel better about yourself, which means you’re more likely to keep going

It also means you feel accomplished and can sit back (with an icy cold bevy of choice), knowing that a little part of your week ahead is already sorted.

Anyway, let’s get into it.

The perfect lazy 3 Ingredient recipe for busy people who hate meal prep…

BREAKFAST LOAF🤌🏼

An even lazier version of the frittata – this doesn’t require any time on the stove and tastes just as great.

Ingredients
- Bacon/Chicken/Salmon/Tuna (around 250g depending on the size of tray)
- 12 - 20 Eggs (depending on size of your tray)
- Whatever veggies & any herbs you like NOTE: choose ones the children like OR choose ones you can hide (cauliflower rice 👌🏼)

Cooking Method
- Preheat the oven to 180-200 degrees on bake
- Use baking paper to make washing up a breeze
- Add chopped veggies into tray (no need for pre-cooking)
- Or be lazy and use veggies you don’t need to chop - think button mushrooms, sun dried tomatoes, spinach - just tear them!
- Top with the Eggs, your protein of choice (bacon here) & herbs
- Place in the oven on bake at 180 degrees C for around 30 mins or until it becomes firm and the top browned.

Either: feed the whole family! Or slice into 5-6 pieces and put in Tupperware, read to grab whenever you need.

Grab and eat…

Comment RECIPE BOOK for a link to my recipe book with a tailored discount code 🫶🏼

31/03/2025

GIVEAWAY TIME with ! 🤌🏼

Following our recent podcast episode with Laura from Low Carb Haven — where she so generously shared her journey of overcoming auto-immune symptoms with a low carb lifestyle — we thought it was the perfect time to give back to our community with something special.

Together, we’re giving away an incredible prize pack worth over $595 to help you reset your pantry and your plate.

Here’s what you’ll get:
• A $100 voucher for – your go-to for keto, low carb, diabetic-friendly and sugar-free goodies
• My full 12-week Body Reset Programme ($495 value) – complete with weekly planners, simple insights, and a recipe book to help you bring it all together

To Enter:
1. Like & Save this post
2. Follow +
3. Tag a friend who’d love this
4. Share to your story for a bonus entry

P.S. Every extra tag = an extra entry. Because good food is always better with good company.

👉🏼Entries close on Friday 11th April!

🤌🏼Winner will be contacted the following week.

This giveaway is not associated with Meta and is open to NZ residents only.

22/03/2025

Feeding a little one 😮‍💨

It can be a real challenge.

There is no malice or judgement.

Just a a few hopefully handy hints to help you get some goodies into any fussy little mouths.

Charlie eats his fair share of ‘pouches’ and other snacks whenever offered but…(here’s my take) … we stick to the savoury pre-prepped food only.

👉🏼Think Organic Spring Lamb and veggies (his fave).

Versus the fruit pouches which have a huge amount of sugar for the size of their little bodies.

It’s also worth considered that even the ‘meal’ pouches are generally only around 10% meat. They are majority carbohydrates in the form of veggies. It’s not terrible but not wonderful either.

So, on top of the ‘easy’ stuff.

And what he eats at daycare 🫠 (topic for another day), here are a few of the top, simple foods he enjoys.

🥛Cottage Cheese
🥓Pate (liver is epic for them)
🍳 Buttery Scrambled Eggs
🍗 Meat (hit and miss)
🥛 Unsweetened Greek Yoghurt
🍣 Tuna (mixed with cottage cheese)
🍑 Local Seasonal Fruit
🍌Completely unseasonal (or local) banana 😆

Drinks: Water & Milk

Top tip: cottage cheese is an epic carrier food for new flavours (like tuna!)!as it is bland and milky (assuming your babe tolerates dairy).

They will also (at 10 months old) be twice as likely to eat something if they see you eat it first.

They are watching!

Anyway, I want to know your thoughts!

What have I missed?!?

What are your challenges?

And what are your recommendations?

20/03/2025

Crunch This...Get 50% off my programmes until Sunday to celebrate our latest podcast episode.

Watch and listen to how Laura has transformed her life and body through a low carb lifestyle.

To celebrate this epic episode I have got 50% off all DIY Body Reset programmes until Sunday! Use code LOWCARBHAVEN at check out.

AND get 10% off Low Carb Haven with code AMY10 until 31st March.

Use code 'LOWCARBHAVEN' for 50% off all DIY Body Reset Programmes until Sunday

18/03/2025

The ladies are killing it 🤜🏼

If anything, this Summer Body Reset has taught me the power of consistency and support.

Knowing you have a like-minded group of ladies to work with and lean on is a powerful mindset tool.

There is power in support.

On a day you’re travelling, struggling or feeling less than inspired, is when someone will pop up with something delicious and motivational.

It’s not about perfection.

We’re still enjoying social occasions, drinking wine, having treats when they’re called for.

It’s about sharing the struggles, what life throws at you and working together on the consistency REGARDLESS of external factors.

Proud of you ladies 🫶🏼

We started on 14th February and finish on 28th March! Keep your eyes peeled for our results and insights.

👇🏼👇🏼👇🏼

Our Body Reset Transformation Programmes help simplify things.

Follow the link in my bio to check them out.

Or check out our Free Tools:
🫶🏼 Our Food For Thought blog (link in bio)
😋 Free Monthly Email with: 1 Recipe, 1 Story & 1 Insight (sign up on the website or through the link in bio)
🎧Lifestyle Design Secrets Podcast (On Spotify & Apple Podcasts)
💁🏼‍♀️Drop me a line
Hello@amysfitnessandnutrition.co.nz