Fit & Well Amy

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!

12/16/2025

Let’s build some pretty quads! 🔥 save this for later

🔹Heels elevated squat X1 2-15 (can use a rolled up towel if you don’t have a wedge)
🔹Forward lunge X 20 total
🔹Weighted seated wall squat X 45-60 sec
🔹Pistol squat X 8- 10 each leg (can use chair or walk for balance)
🔹Kneeling get ups X 30 sec for each leg
🔹ATG squats X 8-10 each side

Repeat 3-4 times 💪

Outfit is from use code FITANDWELL to save

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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