Daily Wellness Routine + Weekly Workout Routine

daily wellness routine, walmart organic food, supplements, daily supplements, daily vitamins, a southern drawl fitness, fitwithasd, cauliflower fried rice recipe // grace wainwright a southern drawl, louisville blogger, kentucky blogger

daily wellness routine, walmart organic food, supplements, daily supplements, daily vitamins, a southern drawl fitness, fitwithasd, cauliflower fried rice recipe // grace wainwright a southern drawl, louisville blogger, kentucky blogger

Nature’s Bounty Probiotic 10 | Emergen-C | Nature’s Bounty Hair, Skin, & Nails Vitamins, | Vitafusion Multivitamin | C4 original | C4 ripped | Scivation Xtend BCAAs | Oh Yeah! One Protein Bars

daily wellness routine, walmart organic food, supplements, daily supplements, daily vitamins, a southern drawl fitness, fitwithasd, cauliflower fried rice recipe // grace wainwright a southern drawl, louisville blogger, kentucky blogger
daily wellness routine, walmart organic food, supplements, daily supplements, daily vitamins, a southern drawl fitness, fitwithasd, cauliflower fried rice recipe // grace wainwright a southern drawl, louisville blogger, kentucky blogger
daily wellness routine, walmart organic food, supplements, daily supplements, daily vitamins, a southern drawl fitness, fitwithasd, cauliflower fried rice recipe // grace wainwright a southern drawl, louisville blogger, kentucky blogger
daily wellness routine, walmart organic food, supplements, daily supplements, daily vitamins, a southern drawl fitness, fitwithasd, cauliflower fried rice recipe // grace wainwright a southern drawl, louisville blogger, kentucky blogger
daily wellness routine, walmart organic food, supplements, daily supplements, daily vitamins, a southern drawl fitness, fitwithasd, cauliflower fried rice recipe // grace wainwright a southern drawl, louisville blogger, kentucky blogger
daily wellness routine, walmart organic food, supplements, daily supplements, daily vitamins, a southern drawl fitness, fitwithasd, cauliflower fried rice recipe // grace wainwright a southern drawl, louisville blogger, kentucky blogger

Today’s post is  fun one! I’m excited to be sharing with y’all my daily wellness routine with Walmart! Every morning I begin with taking all of my vitamins — I take a daily probiotic to increase my gut health, a packet of Emergen-C {contains Vitamin C, Zinc, etc.}, Nature’s Bounty Hair, Skin, & Nails Vitamins, and lastly, an overall multivitamin {I love this Vitafusion brand}.  For 2018, I think I’m going to add Fish Oil on the list!

I always receive questions about my fave supplements to take pre and post-workout.  To begin, I always drink a glass of pre-workout.  I love C4 original, but C4 ripped is also great if you don’t want creatine in it! Many of you know this, but I LOVE my Scivation Xtend BCAAs.  I drink these during my workout to fuel those long leg days.  Post-workout, I enjoy some type of protein bar or shake within 30 minutes of working out.  Oh Yeah! One bars are seriously delicious!  They’re typically hard to find, but Walmart carries a bunch of their flavors.

My daily multivitamins and supplements are all available on Walmart.com.  It’s sometimes difficult to find a place that sells *everything* you need all in one spot, but luckily, Walmart has each item to fuel my fitness needs and helps you keep your New Year’s Resolutions.

I also love heading to Walmart to snag my organic foods for meal prep! Meal prep is such a great way to stay on track every week, especially when you begin at the start of the year.  I typically go to Walmart every Sunday night.  I’ll snag my ingredients for everything that I’m making for the week {as well as any vitamins or supplements that I’m running low on} and then cook everything on Monday! Package them in individual containers for each meal to ensure that you aren’t overeating or tempted by something else in the fridge/freezer.

Here’s the recipe for my cauliflower fried rice and my weekly workout routine is below!

Ingredients:

1 Bag Cauliflower Pearls

1 Bag Cauliflower Hash {includes broccoli & carrots}

1 White Onion, diced

2 Tbsp Minced Garlic

1/4 Cup Sesame Oil

1 Cup Lite Soy Sauce

2 Tbsp Hoisin Sauce

Splash of Orange Juice

2 Tbsp Garlic Chili Sauce

1 Bag Frozen Edamame {unshelled}

16 Oz Egg Whites

4 Packets Lean Ground Beef {85% or above ~ around 4 lbs}

Diced green onions

Directions:

  1. Heat sesame oil over a large hot skillet.
  2. Add garlic and onions to the oil and soften them.
  3. Add all ground beed and cook thoroughly {no pink}.
  4. In a separate bowl, mix hoisin sauce, soy sauce, chili sauce, and orange juice.
  5. Whisk until mixed and add to the skillet with beef/onion mixture.
  6. Add cauliflower hash and cauliflower pearls.  Combine thoroughly.
  7. Once sauce is bubbling, add egg whites.  Stir until all cooked.
  8. Add frozen edamame and let simmer until thawed.
  9. Top with diced green onions.

My weekly workout routine:

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT

  • Jump Squats {holding 12 pound medicine ball}: 15 reps, 5 sets
  • Bulgarian Split Lunges: 20 reps each leg, 5 sets
  • Single Leg Hamstring Curls: 15 reps each leg, 4 sets
  • Abductor Extensions with Infinity Resistance Band Around Legs: 20 reps each leg, 5 sets
  • Pulse Squats with Infinity Resistance Band Around Legs: 30 reps, 3 sets
  • Kickbacks using cable: 15 reps each leg, 5 sets
  • Barbell Hip Thrusts {lying down on bench — heavy}: 20 reps, 4 sets
  • Kneeling Hip Thrusts using Smith Machine {heavy}: 20 reps, 4 sets

Tuesday: Shoulders & Abs + HIIT

*Superset these!*

  • Arnold Press: 15 reps light, 3 sets then 10 reps heavy, 2 sets
  • Front Plate Raise: 15 reps, 5 sets
  • Single cable lateral arm raises: 15 reps each side, 5 sets
  • Upright cable row: 15 reps, 5 sets
  • Single arm shoulder press: 12 reps, 3 sets
  • Barbell shoulder press: until failure, 3 sets

*Add your favorite routine for ABS! I love ending with cable rope crunches!

Wednesday: Take your favorite group fitness class!

Thursday: Biceps & Back + Low Intensity Cardio

*Superset these!*

  • Wide Arm Row: 15 reps, 5 sets
  • Preacher curl: 12 reps each arm, 5 sets
  • Single arm cable row: 15 reps, 4 sets
  • Static hold bicep curl: 15 reps, 4 sets
  • Underhand Pulldowns: 10 reps normal, 5 reps holding at the end, 4 sets
  • Drag Curls: 12 reps, 4 sets
  • Hyperextensions: until failure, 3 sets
  • Alternating Incline Bicep Curls: 15 reps each, 3 sets
  • Single Arm Lat Pulldown on cable machine {heavy}: 8 reps each, 4 sets

Friday: Legs {Mostly Glutes} & Abs + HIIT ….OR optional rest day

  • Warm Up w/ Squats on Smith Machine {no weights, just bar}: 20 reps, 3 sets
    • Superset this with 10 burpees to warm yourself up if you haven’t done your cardio
  • Deep Squats on Smith Machine {butt should be lower than 90 degree angle}: 10 reps, 10 sets
  • Pulse Lunges on Smith Machine:  15 reps each leg, 5 sets
  • Pull Through {using rope & cable in between the legs} :  20 reps, 5 sets
  • Deadlift using cable + straight bar: 20 reps, 5 sets
  • Kneeling Barbell Thrusts (tuck booty in!): until failure, 5 sets
  • Sumo Squats w/ Weight: 15 reps, 3 sets
  • Curtsy Lunge: 15 on each side, 3 sets
  • Leg Extensions: 15 reps each leg then 15 reps with both leg, 3 sets
  • Make sure to add your favorite ab routine at the end!

Saturday: Chest & Triceps + HIIT

  • Push-Ups: 60 total push-ups, start out normal then do assisted push-ups if needed
  • Overhead Tricep Extensions: 15 reps, 4 sets
  • Incline Bench Press: 15 reps, 5 sets
  • Tricep Kickbacks: 15 reps, 5 sets
  • Single Arm Dumbbell Chest Fly: 15 reps each arm, 3 sets
  • Single Arm Chest Press: 15 reps each arms, 3 sets
  • Straight bar push-downs: 10 reps normal, 10 reps halfway, 5 sets
  • Skull crushers with Heavy Dumbbell: 15 reps, 5 sets

Sunday: Rest Day

A big thank you to Walmart for sponsoring this post. As always, all opinions are my own.

5 Responses to Daily Wellness Routine + Weekly Workout Routine

  1. Kelly says:

    This sounds delicious, I will have to check it out! Yum!

    xx Kelly
    Sparkles and Shoes

  2. Lauren Huffman says:

    I needed something new for meal prep this week & this is so delicious! Boyfriend loved it too. I did your shoulder workout too this morning! So good. Love your blog!

  3. Brittany says:

    Hello, I remember seeing a post of how you count your macros but can’t find it now, can you help!

    Thank you a ton!

  4. Chelle B says:

    Love that you share your weekly routines with us. Adding some of the supplements to my grocery list to pick up when I hit up our neighborhood Walmart Market this weekend. Thanks for the recommendations!

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