Fit & Well Amy

Fit & Well Amy I'm Amy! I'm here to help women get fit and healthy at home. No gimmicks, no extremes, just simple wellness tips that work and lots of at home workouts 💪

A blog about nutrition, health, fitness, travel, and how to simplify it and make it work for you!

This isn’t just a workout plan… it’s an 8-week commitment to YOU 🤍I’m hosting an 8-week Strong Mom Challenge starting Ap...
03/27/2026

This isn’t just a workout plan… it’s an 8-week commitment to YOU 🤍

I’m hosting an 8-week Strong Mom Challenge starting April 6th 🌸

We’re doing it together!

✔️ You’ll follow my postpartum-friendly workout plan (great for any woman even if you’re not a mom!)
✔️ I’ll be showing up weekly with tips + encouragement
✔️ We’ll have check-ins, mini challenges & giveaways
✔️ And you’ll finally feel CONSISTENT again

Because let’s be honest… doing it alone is the hardest part.

This is for you if:
– You feel weak after having kids
– You’ve struggled to stay consistent
– You want something realistic that actually helps you build strength, muscle, and confidence

Join the challenge group here: https://www.instagram.com/channel/AbaM0giULa4mvcsP/

03/19/2026

Grab some dumbbells and let’s work your arms! 💪

Arnold press X 10-12
Slow count bicep curls X 8-10 (count to 5 while lowering)
Bent over tricep kick back X 10-12
Rainbow raises X 10-12
Single arm tricep body extensions X 6-10
Alternating wide to narrow bicep curl X 10 (each variation counts as one rep)

Repeat 3-4 times 🔥🔥

03/18/2026

Grab one heavy dumbbell and that’s all you need for this lower body workout!

Pulse squat jumps X 10-15
Goblet squat X 12-15
Single leg DL X 12-15 each leg
Wall sit 30-60 seconds
Split jumps X 30-45 seconds

Repeat 3 times 🔥🔥

12/31/2025

This is not another extreme wellness challenge meant to run you ragged, quite the opposite! 🫶

This 21 day wellness challenge reset challenge is meant to help you focus on the little things that matter and make all the difference! ☀️

We’ll start small and slowly build over the 3 weeks. Each day will have a practical and DOABLE wellness centered task to help you come back into your body and feel nourished - body and soul!

This challenge is free - join us in the Chanel group found on my IG 🫶🌿

https://www.instagram.com/channel/AbbFaU39JZJVHLHh/

There will be giveaways, freebies, and extra education to help you feel excited about your own health and wellness heading into the new year. ✨

Can’t wait! Drop any questions below!

12/27/2025

5 truths I’d tell you as your trainer if I wasn’t afraid to hurt your feelings 💜

🔹Yes, you do have time to move your body in some way. It may just take some creativity and involving the kids even if it’s not ideal.

🔹You won’t lose fat with exercise alone. You have to dial in your nutrition and be honest with yourself about what you’re eating.

🔹Endless core workouts, even ones that heal diastasis recti, tho helpful, will not magically give you a flat tummy.

🔹You absolutely don’t have to be perfect with your fitness and nutrition BUT you have to be consistent most of the time to see results.

🔹“Moderation in all things” has good intentions as a moto but it’s often a crutch to eat more garbage than you should and skip more workouts than you should and may be keeping you stuck.

I say this all with love because I wish someone would have told me some of these when I was starting out! 🫶 keep learning keep trying and keep going! 💪❤️

12/26/2025

Craving wings? 🍗 Make them at home without all the other ingredients you don’t need! They taste SO good and are easy.

Roast your wings in the oven for about 45 minutes on 400 or until cooked through. You can rotate them to get them more crispy.

Cook your desired sides while the wings cook. I like to pick a veggie and do homemade fries.

Once your wings are cooked toss them in your preferred bbq sauce. I like Stubbs because they don’t have seed oils. You can also make your own!

You can put them back in the oven on broil for a couple minutes to crisp up or enjoy right away.

Enjoy!! Save this recipe for when you need a yummy dinner idea!

12/26/2025

Shoulder workout - all you need are dumbbells and a mini resistance band! (Or you can use a light pair of dumbbells)

Try 10-12 reps of each move. For the last bodyweight move aim for 30-45 seconds. Go slow and make sure your last couple reps are challenging! This is how we get stronger 💪 repeat 3-4 times.

12/23/2025

Grab a few dumbbells and let’s work back and rear delts!

Seesaw rows
Rear delt flys
Wide bent over row
Bird dog balance
Alternating renegade rows

Your rear delts (aka back of the shoulder) often get ignored so I like to include them with back for nice rounded shoulders.

Try 10-12 reps of each move & repeat 3-4 times! 💪

Outfit: use code fitandwell for a discount ❤️

12/22/2025

Grab some dumbbells and let’s build pretty biceps and shoulders!

Bicep curls X 10-12
Upward row X 10-12
Alternating static curls X 10 each arm
Arnold press X 10-12
Hammer curls X 10-12
Rainbow flys X 8-10

Repeat 3-4 times 💪

12/19/2025

Workout lower body with me - you just need dumbbells and bands and maybe a cute workout outfit to make it more fun 😉

Thankfully has me covered in the cute outfit department. I’ve been wearing their matching runner shorts and muscle crop sets all summer! Truly truly love them and all the bright colors they come in ✨

12/17/2025

Here are a few moves for happy mobile hips!

✨Seated hip internal and external rotations - sit on the ground with your weight slightly back and using your arms to help balance. Bend the knees slightly and slowly open the hips as wide as you are able, aiming to get the knee close to the ground. Then slowly bring that leg and knee in for internal rotation again aiming to bring the knee as close to the floor as you can. Alternate sides and take it SLOW. Really focus on the hip joint moving and not just shifting from side to side. Try a couple minutes to start.

✨Lying Hip Rotations - Lay on your back and extend the arms out. Starting on one side bring the knee up and into the chest as much as you can. Keeping the knee bent start dropping the knee to the floor as much as you can. Let the foot touch the ground and bring the leg back to the starting position. Then reverse the move- bring the leg out, bend the knee, rotate and bring the knee to the chest then extend the foot back down to the starting position. Try 5 or 6 of these on each leg. Go nice and slow again focusing on the hip moving the leg.

✨Hip flexor stretch- You can do this on the floor or with your foot on a bench if you aren’t able to get on the floor. Ease into a deep lung, stretching the hip flexor. Hold for a few seconds then come back up. Repeat a few times on each side.

✨Butterfly stretch - In a seated position up against the wall bring your feet together. Aim to press the knees down towards the floor. If it’s feeling really intense right away place a pillow or yoga block under you to sit on to help ease you into the stretch. Hold for about 60 seconds.

Save this post to give these a try!

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