Fit Flow by Amanda Jo

45 in 30 days. We’re just gonna go ahead and say that A LOT, so prepare to be tired of me. 😂 Consider it my coping mechanism. And since I am training consistently my food needs to be too. 🫠 threw out my nutter butter cookies today 😭😂

Meal prep day and I know my skill set. Cooking is not one of them. 😉😂 So I keep it SIMPLE. I measure, prep what I know I’ll actually eat, and don’t make nutrition harder than it needs to be.
me fact: when I was majoring in Exercise Science, my minor was Nutrition. I ended up loving nutrition so much that I seriously considered switching paths and becoming a dietitian. Life had other plans, but it’s something that has fascinated me ever since and I still work with nutrition clients today.

My approach is simple: nutrition has to work in YOUR actual life.

I’m a mom and a special-needs mom. My world can change in a minute, while I also have a child who thrives on routine. Real life doesn’t always cooperate with the “perfect plan.”

Every body is different. Every human is different. So we figure out what works for YOU.

If you want to learn how to count your macros, understand portions, meal prep without overcomplicating it, or just have some accountability without a hardcore “you better do it exactly this way” …that’s exactly how I coach.

Simple doesn’t mean easy. It means sustainable.

Nutrition coaching available…link in bio.

🥂 PILATES AT PROPS — MATS & MIMOSAS 🧘‍♀️

Our Fit Flow Fall Series kicks off THIS SUNDAY at Props Craft Brewery in Hammock Bay! 🍊✨

Join me at 9:00 AM for an energizing Mat Pilates flow, then stick around for brunch + mimosas afterward! 🥂

And because we’re officially in brunch week… I’m dropping a little THIS WEEK ONLY promo 👀✨

Use code BRUNCH5 at checkout!

📍 Props Craft Brewery • Hammock Bay
📅 Sunday, August 23
⏰ 9:00 AM

Grab your mat, bring your girls, and come flow + brunch with us. 🧘‍♀️🥂

🎟️ Reserve your spot here:
https://square.link/u/2y9dAGrF

Or use the link in bio / scan the QR code!

FreeportFL

Chasing that 45th birthday and determined not to let the jiggle and all the fun little things that come with aging take over this bum. 😂🍑

Here’s the thing… you can’t cardio your way to a butt. If you’re trying to build one, you have to be strategic about the type and amount of cardio you’re doing.

In other words, you can’t run your butt off trying to build an ass because you might literally run your butt off. 😂

Genetics matter. A LOT. I’ve always had genetically leaner legs, so even during competition prep my cardio was limited because my legs would get too lean.

The cardio at the beginning of this video is more my style:

🔥 Incline 10, speed 3.5 for 2 min
🔥 Slow to 1.5, walking lunges for 1 min
🔥 30 sec bodyweight squats
🔥 Repeat

Short. Intentional. Strategic.

Then we BUILD. 🍑

One of the biggest things people learn doing Pilates with me is how much it transfers into the weight room.

MIND TO MUSCLE. 🧠🍑

This video is sped up, but every movement is actually slow and controlled. Yes, there are kickbacks and an arabesque because the ballerina in me isn’t going anywhere. 😂🩰

I’m not a fan of super high, fast, swinging kickbacks. Not because kickbacks are bad. I’m literally doing them here. But higher does not mean more glute.

When momentum takes over and you lose control of your core and pelvis, your lower back and surrounding muscles can start doing the work.

Control it. Stabilize it. Feel the glute contract. Then move.

Pilates completely changed how I train because it taught me to stop simply completing reps and start paying attention to HOW I’m completing them.

Supersets. Drop sets. Bands. Machines. Weights. Pilates. Tempo. Control.

Build what you want and use cardio strategically to complement it. 🍑

45… I’m coming for you. And I’m bringing the 🍑 with me. 😂💪🏼

Chasing that 45th birthday and determined not to let the jiggle and all the fun little things that come with aging take over this bum. 😂🍑

Here’s the thing… you can’t cardio your way to a butt. If you’re trying to build one, you have to be strategic about the type and amount of cardio & training you’re doing.

In other words, you can’t run your butt off trying to build an 🍑 because you might literally run your 🍑 off. 😂

Genetics matter. A LOT. I’ve always had genetically leaner legs, so even during competition prep my cardio was limited because my legs would get too lean.

The cardio at the beginning of this video is more my style:

🔥 Incline 10, speed 3.5 for 2 min
🔥 Slow to 1.5, walking lunges for 1 min
🔥 30 sec bodyweight squats
🔥 Repeat

Short. Intentional. Strategic.

Then we BUILD. 🍑

One of the biggest things people learn doing Pilates with me is how much it transfers into the weight room.

MIND TO MUSCLE. 🧠🍑

This video is sped up, but every movement is actually slow and controlled. Yes, there are kickbacks and an arabesque because the ballerina in me isn’t going anywhere. 😂🩰

I’m not a fan of super high, fast, swinging kickbacks. Not because kickbacks are bad. I’m literally doing them here. But higher does not mean more glute.

When momentum takes over and you lose control of your core and pelvis, your lower back and surrounding muscles can start doing the work.

Control it. Stabilize it. Feel the glute contract. Then move.

Pilates completely changed how I train because it taught me to stop simply completing reps and start paying attention to HOW I’m completing them.

Supersets. Drop sets. Bands. Machines. Weights. Pilates. Tempo. Control.

Build what you want and use cardio strategically to complement it. 🍑

45… I’m coming for you. And I’m bringing the lifted 🍑 with me. 😂💪🏼

🍻 PILATES & PINTS IS BACK! 🍻

The second event in the Fit Flow Fall Series is bringing us from Freeport back to Niceville and back to the OG original spot for Fit Flow events.. 3rd Planet Brewing! 💜

Flow first. Pint after.

Join me Saturday morning for a Pilates flow, then stick around and enjoy your pint afterward!

✨ Saturdays at 10 AM
🍺 3rd Planet Brewing
🧘‍♀️ Bring your mat and come flow with us!

August 29
September 26
October 24
November 21

Spots are limited, so reserve your mat early!

🔗 Grab your spot through the Square link below, the link in my bio, or scan the QR code on the flyer.

https://square.link/u/ctKDkNDo

Can’t wait to be back where so many Fit Flow events started! 🍻🧘‍♀️

“What’s the best advice you’ve ever received?” ✨

Spend so much time working on yourself that you don’t have time to criticize others.

The older I get, the more I understand how true that is. 🤍

A huge part of my healing journey has been learning that you really have no idea what someone is carrying. Lila Jo has taught me that more than anyone.

Yesterday she did her first show and tell in front of her entire class. 🥹 To some people that may sound small, but to me it was HUGE. I don’t think people realize the courage it takes for her to walk through those school doors every day.

So much of what she deals with is hidden. Her autism, medical struggles, anxiety and uncertainty. Every morning we start with how awesome she’s going to be, how capable she is and how strong she is. 💕 Every night we end with her affirmations about how amazing she is. And every day there’s a note in her lunchbox with a positive quote and another affirmation on the back. 💌

Because I know how hard it can be to walk through those doors.

I was that girl. 🤍

And maybe that’s why I notice it with other women too. In my classes, at events, in the gym. Sometimes the hardest part of the workout isn’t the workout. It’s getting through the gym door. And sometimes it’s just getting out of their own front door.

Social media has made it easy to pick people apart, make comments and laugh at things we know nothing about. But it’s not just social media. Some people spend so little time working on themselves that they project their own insecurities onto everyone else.

And I’m not pretending I’m some innocent soul who has never talked crap 😂 I’m human too. But I try to catch myself.

Because when I start my day with gratitude 🙏, work on my mental health, focus on healing and becoming a better woman, mother, friend and human, I have a lot less time or desire to judge everyone else.

Almost 45 years into life, I’ve learned this:

✨ The people doing the work usually understand the work.

You never know what someone had to overcome just to walk through their doors that day.

Give people a little more grace. 🤍

And keep doing the work on you. ✨

Business owner weekend plans look a little different around here 😂

It was officially time to pull the mats out of storage, give them a good refresh, get the props ready, and get back in the groove. 💪🏼🧘🏼‍♀️
The first of Fit Flow fall series events start next weekend and I’m SO ready to kick off a great season of Pilates events with y’all! 🤍

Next up: Mats & Mimosas 🥂
August 23rd at 9 AM at Props Brewery in Hammock Bay.
Link in bio!

Forever the girl who asked movement to quiet her mind. 🤍

Apparently this has been my week of vulnerable posts 😂 but I like sharing all aspects of life as women and mothers. Not just the workouts and the pretty parts.

Growing up, there were a lot of unknowns about what day to day life would look like. I don’t talk about it much, and it takes nothing away from the people I love, but unpredictability shapes a child.

The one place I knew exactly what to expect was the dance studio. I would’ve slept there if they let me. 😂 It was my safe, predictable space.

Dance and competitive cheer led to training, then Pilates, and eventually a career built around something that had been grounding me my entire life.

Movement made my mind quiet.

This week, watching both of my girls thrive while stepping into completely new chapters has made me realize I’m entering one too.

I’ve also learned that growth isn’t always about staying busy. I spent years doing that. Sometimes growth is learning to sit with yourself, enjoy your solitude, refill your own energy and let yourself actually experience the season you’re in.

But I will forever stand by my favorite quote:

“Change happens through movement, and movement heals.”

Sometimes I need an hour. Sometimes 30 minutes. It’s not always about what my body looks like.

My mind needs it.

And after all these years, I’m still that little girl finding peace through movement. 💜