Amy |🦩| Strength & Balance Co Instagram Profile Picture

Amy |🦩| Strength & Balance Co

@amy_kitching

Founder, Fitness Coach
Real FoodReal Strength•Real Life Wellness coaching for a strong, balanced life-without guilt or gimmicks. 💪🏼Eat Strong|🌎Live Fully|🧠Thrive
Fitness Wellness
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Top Instagram Posts of Amy Strength Balance Co

Amy Strength Balance Co’s Most liked posts from the last 30 uploads.

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Recent 30 posts with likes and comments overview.

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WALK. Yup…that’s it. 👟 Every step you take over 2200 per day lowers all cause mortality, your risk of cardiovascular disease and diabetes. 🩺 WHAT?! 🤯 Yea it’s that easy. Increasing your step count by as little as 500 can show a 7% improvement! So start. Start small. Just start! We are meant to move! You can’t afford not to! No - walking won’t replace strength training and proper nutrition 💪🏼🍎 https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(25)00164-1/fulltext #wak #fitover40 #wellnesscoach #healthylifestyle #moveyourbody #wellness #cardiovasculardisease #healthiswealth 2025-10-07 20:49:07 .. 12 -18% 1 -43%
108 miles. 3 countries. Countless climbs. 🏔️ The Tour du Mont Blanc taught me some life lessons and reminded me that strength and balance aren’t built in comfort, they’re built in challenge. ✨ Surround yourself with people who inspire you. ✨ Take the road less traveled. ✨ Do the hard things. Because the same principles that get you through the mountains… are the ones that carry you through life. 👉 What’s your next “hard thing”? #StrengthAndBalance #DoHardThings #FuelForLife #FoodIsMedicine #HealthyLiving #tourdumontblanc #fitover40 #roadlesstraveled #wellnesscoach #fitover40 2025-09-23 05:02:46 .. 12 -18% 0 -100%
✈️ Plane fuel > airport food ✅ Protein = steady energy, less cravings ✅ Fiber = balanced blood sugar & digestion ✅ BALANCE = start strong, enjoy food later! Starting a trip with protein + fiber keeps me feeling good, energized, and not stuck spending $$ on airport food. Balance is key—I’ll enjoy all the good food at my destination- without guilt! 🌎 Recipe in the comments #TravelWellness #StrengthAndBalanceCo #HealthyTravel #FoodIsMedicine #TravelStrong #wellness #healthandwellnesstips #fitover40 2025-08-28 17:00:15 ✈️ Plane.. 21 +43% 4 +127%
Everyone wants the secret to latfoss arbs or HERE IT IS ⬇️ ❗️It’s knowing how many calories you’re eating. The best tool? A food scale ⚖️ AWARENESS = CONTROL = RESULTS 👉 It’s not blaming hormones 👉 it’s not eliminating food groups 👉it’s not over priced supplements It’s not glamorous but it works and lasts❗️ #strengthandbalance #fatloss #nofadsjustfacts #foodismedicine #calorieawareness #balancedliving #healthandwellnesstips #healthylifestyle 2025-08-27 06:50:36 .. 18 +22% 2 +14%
Some days you won’t feel like it. That’s normal. But you show up anyway because that’s where the results are - both physically and mentally 🧠💪🏼 👉🏼Motivation is fleeting (don’t ask how to stay motivated) 👉🏼Discipline builds habits 👉🏼Habits build strength for the mind and body Don’t wait for a mood to take action! And I hate to tell you, this applies to nutrition as well 🍏 #motivation #discipline #nonnegotiables #strengthandbalance #progressoverperfection #consistencywins #healthandwellnesscoaching #healthylifestyle #fitresponder 2025-08-21 05:49:15 .. 8 -46% 2 +14%
1️⃣ Protein doesn’t need a marketing team. 🥩🍳🐟 You should eat real food, skip the hype 2️⃣ Bars and powders? Never your first choice but sometimes you need to supplement or want a ‘treat’ Here’s what to look for when choosing a protein bar: ~take the grams of protein, add a zero and that should be the number of calories ~if the calories are higher look for a different bar 3️⃣Strong bodies are built in the kitchen and gym, not the supplement aisle. Choose real food over trendy labels 🏷️ And ALWAYS eat food that taste good & good for you 💟 #strengthandbalance #strengthandbalanceco #fitover40 #wellnesscoach #nutritionist #proteinbars #nogimmicks #ProteinPower #HealthyLiving #FitLife #StrongNotSkinny #WellnessJourney #fitover40 2025-08-09 19:33:01 .. 15 +2% 1 -43%
Circadian rhythm AKA your internal body clock is not just another wellness trend, it impacts: 🧠Mood 😴Energy 🍽️Hunger/Fullness cues 🧬Blood Sugar Regulation 🌙Hormone balance 🥱AND…cravings and stress response!! A chaotic sleep schedule throws it ALL off! Late nights, erratic meals, skipping breakfast, constant snacking, never winding down - Your body feels it and fights back with cravings, less energy and poor recovery. What’s SIMPLE & EFFECTIVE? 📆Consistent sleep schedules 🍴eating balanced meals at consistent times moving your body daily ☀️morning sunlight 📵no night time scrolling!!!! No fads, just basic sustainable actions. Get off the🎢, get on a rhythm, your body will thank you! #naturalwellnes #circadianrhythm #prioritizesleep #fitover40 #willpower #healthyhabits #balancedliving #strengthandbalance #midlifehealth #foodismedicine 2025-08-04 08:12:50 .. 10 -32% 0 -100%
Don’t underestimate the power of a walk 👟 ✔️lowers cortisol ✔️reduces the risk of heart disease ✔️improves digestion ✔️lowers the risk of cancer ✔️helps manage weight ✔️balances blood sugar/lowers spikes ✔️boosts mood and energy If you can’t make it to the gym, WALK. 10 min after every meal adds up! Want to feel better? No expensive supplements or extreme workouts needed. Start walking. And no, you don’t need a weighted vest 😉 #walking #goforawalk #wellness #healthylifestyle #strengthandbalance #wellness #nutritioncoach #cortisol #bloodsugarbalance #movemore 2025-07-30 19:34:32 .. 12 -18% 3 +70%
This post is making the rounds, sorting us into a “midlife house” 🏡 I guess my House is Strength Training & Protein 💪🏼 But here’s the thing — it’s not a trend! ✅It’s muscle-preserving ✅Metabolism-supporting ✅Hormone-balancing ✅Bone-protecting ✅And yes - life-enhancing This isn’t just a “midlife thing.” It’s a stay-strong-for-life thing. Are you repping this house too?! It’s not too late to start! #StrengthAndBalanceCo #MidlifeMuscle #ProteinsPower #StrongNotSkinny #LongevityStartsNow #FuelDon’tFear #RealFoodRealStrength #WomenWhoLift #BalancedLiving #trend #fyp #wellnesscoach #fitover40 #nutritioncoach #nutritionist #balancednutrition #balancedlife 2025-07-10 06:15:08 .. 13 -12% 0 -100%
Do you fear fruit for these reasons? There was a time that I avoided fruit because I didn’t want the extra calories from carbs. 🙃 Now? It’s one of the best things I eạt! Fiber, antioxidants, natural energy - real food the way nature intended. 🍉🍊🍓 The problem was never the fruit. What’s one food you used to avoid that you now enjoy? Let’s stop demonizing real food and start building real habits. #StrengthAndBalanceCo #FruitlsFuel #CarbsAreNotBad #RealFoodRealResults #DitchTheFear #BalancedLiving #EatTheFruit #NoMoreHealthHype #fitover40 #eatwholefoods #eatwholefoods #nutritioncoach #WellnessWithoutTheNoise #dietculture 2025-07-02 05:37:48 Do .. 17 +15% 4 +127%
Coffee first thing ☕️ Fasted movement 👟 And ZERO fear of cortisol or crash-and-burn myths ‼️ I wake up, lace up, and ruck — before breakfast, before noise, and without obsessing over “optimal.” Because this is what works for me. Not because it’s trending. Not because someone on TikTok said it was wrong. But because I listen to my body, not the fear-based hype. 💡Strong bodies are built on consistency - not chaos. You don’t need to fix everything. You just need to keep showing up. 🦩 #StrengthAndBalanceCo #CoffeeFirst #FastedCardio #RuckLife #CortisollsNotTheEnemy #BalancedLiving #RealFoodRealStrength #NoMoreHealthHype #cortisol #ruck #healthandwellnesstips 2025-06-27 05:40:49 .. 24 +63% 1 -43%
I’d like to introduce myself ⬇️ I’m Amy - full-time cop, certified nutrition coach + personal trainer, and someone who believes that wellness should be sustainable. I created Strength & Balance Co. for real people who want to feel better, get stronger, and enjoy their life - without diet culture, fear, or guilt. Here, we focus on: ✔️Real food ✔️Balanced living ✔️Movement that builds strength (not punishment) ✔️Progress over perfection This isn’t a place for fads or fear. It’s a place for people who are done with extremes and ready to feel good - consistently. 🦩Welcome to Strength & Balance Co. Let’s build something that lasts. #StrengthAndBalanceCo #FoodisMedicine #WellnessWithoutExtremes #EatStrongLiveLong #SustainableHealth #StrongNotStressed #wellness #fitover40 #fitresponder 2025-06-20 07:26:29 .. 28 +90% 8 +355%
Life is full of lessons if you pay attention and if you listen. What you do with them is on you. 👂🧠 It’s on you to take care of yourself: mind and body. 💪🏼 #nooneiscomingtosaveyou #dothework #healthiswealth #wellness #fitover40 #barbell #fypage #coach #lifelessons #maha 2025-06-14 00:05:37 Life is ful.. 8 -46% 1 -43%
There’s so much noise out there, the list could go on. Let’s stop overcomplicating it. ✅ Move your body. ✅ Eat enough protein. ✅ Focus on real food. And live your life with more strength — and less stress. You don’t need hacks. You need clarity. 💡 #strengthandbalanceco #nutritionforlife #wellnesswithoutthewoo #foodisfuel #realfoodrealresults #balancedliving #wellness #healthiswealth #propoganda 2025-05-23 22:33:11 There’s .. 6 -59% 1 -43%
🛒 Eating Healthy is Expensive? 💡Not if you know where and how to shop! I hit COSTCO + WHOLE FOODS to stock up on real foods- sales only 💲 👉🏼 Priortizing your health is cheaper than managing disease 👉🏼 Protein, fiber, and healthy fats don’t have to break the bank SHOP SMART. EAT STRONG. LIVE WELL. You’re in charge 💪🏼 #proteinforward #groceryhaul #wholefoodsmarket #costco #foodismedicine #smartshopping #strengthandbalance #wellness #wellnesscoach #costcofinds 2025-05-20 07:49:54 .. 12 -18% 2 +14%
You don’t need to eliminate your favorite foods, just use better ingredients! 🌮🌮 Regenerative beef from repprovisions taco seasoning from sietefoods top with tomato and avocado and season with redmondrealsalt 🥑🧂🍅 Rice, siete chips or soft corn tortillas are your better options than (most) flour tortillas or crunch corn shells. A few healthy swaps and you don’t have to give up your favorite foods. Also…tacos are good any day. #tacotuesday #healthylifestyle #healthyswaps #wellness #healthiswealth #nutritioncoach #eatwholefoods #nutrition #tacos #regenerativefarming #realsalt #avocado #tacobowl #realfood #healthfood #fitness #balanceddiet #balancedlifestyle #balance 2025-04-16 07:05:55 Yo.. 9 -39% 1 -43%
Your family will never know the ONLY thing missing is extra sugar, chemicals and dyes. 🧪 Balance is important so don’t forget to throw a favorite - mine is Cadbury mini eggs! 🥚🍫. Thanks to unreal.snacks lilys_sweets yumearth and smartsweets for better options!! 🍭🍬 #healthylifestyle #healthyswaps #eastercandy #easter #easteregghunt #eastertreats #nutritioncoach #nutritionist #wellnesscoach #healthyfamilies #healthykids #wellness #healthiswealth #eatwholefoods #balance #balancedlifestyle 2025-04-11 16:31:09 Your fam.. 5 -66% 1 -43%
Oh you want a stimulant free pre-workout? ⚡️ Well the point is energy and most have caffeine…that is a stimulant. Caffeine is the only ingredient with “reasonable scientific support” for pre-workout and even that is mostly placebo. 🧠 Proper nutrition, sleep, recovery and maybe some caffeine. The basics work. Stop feeding the supplement cash cow 🤑 #supplements #preworkoutsupplements #preworkoutfuel #backtobasics #thebasics #sleep #reocvery #nutrition #chemicals #wellness #wellnesscoach #fitness #health #healthyliving #fitresponder #firstresponders #fitover40 #nutrition #nutritioncoach 2025-04-10 07:18:41 Oh you wa.. 7 -52% 4 +127%
Also, Monday is NOT chest day. Monday is ‘whatever the F works for you day.’ Maybe it should be legs so you’re ready to kick ass all week. And legs>chest 🦵🏼 Balance and costistencg are key to a healthy life ⚖️ Good nutrition is key for fat loss 🌱 A good program and progressive overload are key for strength and muscle mass 💪🏼 #healthy #healthylife #balance #consistency #diet #exercise #strengthtraining #fitover40 #healthylifestyle #wellnesscoach #wellness #girlswholift #healthiswealth #firstresponder #nutritioncoach #eatwholefoods #gymselfie #progressiveoverload #nutrition #nutritionist 2025-04-04 00:00:58 .. 8 -46% 0 -100%
Sleep is key for muscle building AND weight loss! 💤💪🏼 -during sleep your body repairs muscles -sleep is when growth hormone is released -poor sleep hinders muscle growth AND can cause muscle loss -poor sleep reduces your metabolism Feeling more hungry and craving junk on the days that you’re tired and didn’t sleep well? You’re not alone. Good nutrition and daily movement will help you sleep better. And if you didn’t sleep well, it’s ok to replace the gym with a walk in the sun to boost your mood! 🌞 #sleep #fitover40 #healthylifestyle #wellness #girlswholift #wellnesscoach #healthiswealth #firstresponder #nutritioncoach #eatwholefoods #nutrition #prioritizesleep #healthychoices #strengthtrain #fitresponder #bluelinewellness 2025-03-14 02:33:01 Sle.. 22 +49% 1 -43%
This Valentine’s Day make healthier choices for you and your family 💘 ….and every other day 🌱 #fooddye #valentinesday #healthier #healthylifestyle #healthychoices #toxicfood #maha #wellness #health #healthcoach #healthandwellness #nutrtionist #fitnesscoach #foodisthymedicine #healthiswealth 2025-02-14 08:00:07 This Valentine’.. 6 -59% 0 -100%
Get off the diet/exercise roller coaster and change how your body looks by changing how you approach health! 🎢 Eat whole foods and move more so you can play ball with the kids, hike a mountain for sunrise, and take vacations without packing meds! 👟 This is where the real changes happen. 💪🏼 #healthiswealth #wellnesscoach #nuritioncoach #eathealthy #eatwholefoods #movemore #trainforlife #fitover40 #healthylifestyle #girlswholift #wellness #firstresponder #walk #strengthtraining #wholefoods 2025-01-28 03:38:39 Get off the d.. 10 -32% 0 -100%
2024, thank you 😊 🏞️explored TN after finally listing our Airbnb 🇫🇷saw the best of the French countryside and Normandy 🇲🇽found Mexicos blue water, mountain edition and finally made it to the #1 city 🇨🇴 explored Columbias national park and walled city 🍁spent time on the lake in Vermont 🌻saw all of the animals in South Dakota 🚓 got promoted What you don’t see…. 🏡 the Airbnb went nearly 8 mos unrented while we fought for our permit. 📚the hours I spend on school work since going back last Jan takes. If you have a goal,go after it. 🕊️lost a friend to suicide but reconnected with an old one and got to talk about the reality of military/first responder life. Not everyone gets it. 🫡 this promotion didn’t come easy and was a few years in the making but ultimately Gods timing is the right timing. …all while increasing daily step count, and decreasing body fat. Because that helps manage the ups and downs of life. 💪🏼 Daily gratitude, time outside, and prayer have all increased and improved over the past year- that’s where the real growth is. If you look back on your year and you didn’t learn or grow work on that this year. If you are left with more things than experiences as you head into 2025, reevaluate what really matters. #gratitide #2024recap #france #columbia #mexico #vermont #family #southdakota #nationalpark #getoutside #adventures #traveler #fitcouple #hiking #prayer #godstiming #suicide #mentalhealth #growth #growthmindset #fitover40 #firstresponder #sergeant #promotion #lawenforcement #healthyliving #airbnb #chattanooga 2025-01-04 10:37:09 .. 68 +362% 5 +184%
Start with making small changes to ensure that it is manageable and less daunting. 1. A 10 min walk after each meal 2. 80% of your meals come from whole food sources 3. Get a few minutes of sunshine every day 4. Build each meal around your protein 5. Set small goals like 5 pull-ups by June and 12 by Dec Commit to yourself 💪🏼 #fitover40 #healthylifestyle #wellnesscoach #girlswholift #wellness #healthiswealth #eatwholefoods #nutritioncoach #firstresponder #healthcoach #healthcoaching #newyearsresolution #resolution #lifestyle 2025-01-01 01:07:31 Start with making s.. 8 -46% 1 -43%
There’s no ‘new year, new you’ if you’re not willing to change your habits. If you’re unhealthy, on medication, feeding yourself and your family processed foods and don’t move your body, it’s time to stop doing the same ole things! Make your health a non negotiable in 2025. That starts with creating healthy habits! 👟move more 🥩prioritize protein 🍏eat fewer processed foods 💤sleep ☀️get sunshine Keep the promises you make to yourself. 💪🏼 #fitness #healthylifestyle #nutrtion #nutrtioncoach #healthycoaching #wellnesscoach #wellness #fitover40 #familyhealth #eatrealfood #movemore #policefitness #girlswholift #fitcouple #fitfam 2024-12-31 02:43:37 .. 9 -39% 1 -43%

On average, Amy Strength Balance Co gets 15 likes and 2 comments per post. (Historical)

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