current workout split + how I'm fueling it & fitness supplements I'm taking
here's my weekly workout split, classes I'm taking, how I'm fueling and prioritizing recovery plus supplements I'm taking! the full breakdown
current goal: alarm goes off at 6:05 and I get my whole workout done in 45 minutes before either of my girls are awake (mossst days haha i’m not perfect and def hit snooze sometimes)
this early routine is newer for me for the summer and i’m honestly lovingggg it because once the kids are up it’s game over, and if I tell myself I’ll just work out later in the day, its not happening haha
this is the thing that took me years to figure out - I didn’t need the hardest workout routine, I needed the one I could actually do in 45 mins and keep showing up for (& sometimes my kids JOIN me - and we just get it done)
Here’s what I’ve learned after doing this with myself and with hundreds of women: it was never the hardest workout that changed my body, it was the one I could actually keep doing. The one that fit around real life and real mornings and real exhaustion, like the random Tuesday when somebody was up three times in the night. It’s so easy to get caught up in how hard a workout is, but the consistency is what actually changes your body, and you don’t really notice it happening until a few months in when your clothes fit better and you’ve got more energy in the afternoon and you’re like wait, this is actually working!!
So this is the real, current, honest breakdown of how I’m training and recovering right now. And if you’re new here, this behind-the-scenes stuff is basically what I do every week, so come hang out and subscribe, you’re in exactly the right place. :)
My weekly split
I start my week on Sunday, and I build the whole thing around what my body can actually sustain, not what looks impressive on a workout app.
PS - I train with Cass (@cassclassfitness on Instagram, she is the BEST!! I tag her constantly). She drops recorded classes early in the morning and I do the recordings before the girls wake up.
Here’s the week:
Sunday - mat pilates. I book a class on Class Pass (use this link to get free credits!) My husband watches the girls while I go, then we trade so he gets his own workout in too. We both get a little self care to start the week off right
Monday is my rest day. I’ll get in about a 45 minute walk plus all my normal movement through the day, but no structured training. More on why I protect this one in a second, because it’s my favorite thing to talk about.
Tuesday is lower body, legs and squats
Wednesday is upper body, arms and back
Thursday is cardio. I do one HIIT class a week at F45 (my body does not agree with more than 1-2 HIIT sessions per week, i’ve learned my lesson)
Friday is lower body again, this time glutes (you can never really have too many glute days, I don’t make the rules).
Saturday is rest, or a hot Pilates class if my body feels up for it. I genuinely let my recovery decide that morning, so if I’m dragging I rest, and if I feel good and want to move I go, with zero guilt either direction.
Why I rest on Mondays on purpose
Here is the part I think people actually need to hear, and the part that took me the longest to believe myself: taking a rest day on Monday does not mean your whole week is a wash.
I used to treat Monday like the big fresh start. New week, hit it hard, set the tone. And if Monday went sideways (which, with little kids, Monday LOVES to go sideways), I’d feel like the whole week was already ruined before it even started, so I’d either push through a workout my body didn’t want or throw in the towel and tell myself I’d start again next week.
Now I rest on Monday on purpose. A walk, my normal movement, and that’s it. And you know what that little bit of extra recovery does? It makes the rest of my week BETTER. My Tuesday legs day is stronger, my Wednesday upper body has more in the tank, and I’m not limping into Friday running on fumes. That one intentional rest day at the front of the week is the reason the hard days actually feel good.
Rest is not the opposite of progress, it’s part of the program. Your muscles don’t grow while you’re working out, they grow while you’re recovering, so if you’re going hard seven days a week and wondering why you feel inflamed and exhausted and stuck, that right there might be your answer. Permission to rest on a Monday (or any day of the week), officially granted. :)
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How I’m fueling all of this
Now the part nobody asks about but everybody needs, because the workout is honestly the smaller half of this. How I eat is doing most of the work.
And I want to be really clear about something, because it’s the whole point of this section: I am eating to fuel the body I’m building, not trying to eat as little as humanly possible. Those are two completely different sports.
I’m eating close to my maintenance calories right now, somewhere around 2000 a day, more or less depending on how I’m feeling and how much I moved. Some days are a little more, some a little less, and I’ve learned to tweak that intuitively instead of being ruled by a number on an app all day long. That’s actually the thing I teach my clients, we use the numbers to learn and then we learn to listen, so you end up feeling good AND seeing results instead of forcing yourself through some miserable deficit and feeling awful the whole time.
(If learning to do that for yourself is the thing you keep getting stuck on, my 8 week macro coaching is where we figure it out together: 8-week macro coaching
a love note to carbs
And here’s the part that genuinely shocks my clients: I’ve been eating MORE carbs lately, and I feel leaner, I’m sleeping better, and I have more energy. Shocking, I know!! lol. I’ll tell a client she needs to be eating more carbs and she looks at me like I’ve lost it, and then a few weeks later she’s like wait, why do I feel and look better?? Carbs are not the enemy!!! and under-fueling is what keeps so many of us stuck and tired and frustrated.
protein is queen
Protein stays the most consistent thing in my whole day. My goal is 130g or more, and some days I’ll go as high as 140 to 150. That’s the one non-negotiable, and everything else flexes around it.
need help getting going?
If you want to actually eat the way I eat instead of just reading about it, this is exactly what my paid meal plan systems are for. They’re full weekly plans with the macros already done for you, and you get to pick the version that fits YOUR life (single serve, two person, or family of four). It’s less than your Netflix subscription, and it takes the entire “what do I even make” question off your plate. Here’s a recent one so you can try exactly what I’m eating this week
What I actually eat and drink around my workout
Here’s the real play-by-play around training, because the timing matters more than people think.
pre workout:
Before I start, I’ll have half a banana, just a little something for quick energy and carbs so I’m not training on a completely empty tank at 6am. Only half, because the other half usually gets handed off to one of my girls at the breakfast table like thirty minutes later lol.
During my workout I drink my fitness water, and there’s a whole thing in it that I loveeee, which I break down here:
post workout:
I eat a real breakfast with 30 to 40g of protein, and this is the most important meal of my day for recovery, hands down. I’m not saving my appetite or stretching out a fast, I’m feeding the muscle I just worked. Then I have my iced collagen latte, which is half treat and half another protein boost, and honestly the highlight of my whole morning.
my coffee recipe:
I pull a shot of espresso and stir in one scoop of collagen (this is the collagen I use) plus one scoop of lion’s mane mushroom powder (you can’t taste it) but it helps with energy, focus, and memory, all the things I need more of as a mom of two who occasionally walks into a room and forgets why hahaha. Then I add ice and a high protein milk, and my favorite right now is the Pioneer Pastures A2 milk from Target.
My supplements and recovery
Here are the supplements I’m actually taking right now, with the why behind each one, because I will never tell you to take something just because it’s trendy.
Creatine - I use Metagenics creatine
Electrolytes go in my fitness water every single workout. Especially if you’re doing any cardio or sweating at all, plain water just isn’t cutting it. (Relyte is my fave - use code STEFANI15)
Collagen I get through my iced latte every morning (this one) so it’s an easy daily protein boost plus the skin, hair, and joint benefits without me having to think about it.
Timeline Mitopure gummies (urolithin A is the active compound). It works at the mitochondrial level for muscle recovery and cellular energy, and as someone in my thirties who’s training consistently and chasing two kids, I will take all the cellular help I can get.
If you want to see my full list of fitness and recovery favorites in one place, I keep them all here on Fullscript
And one more, not a supplement but a tool: I track my body composition with the Hume Body Pod (code STEFANI). This is how I actually know things are working, because I’m watching body composition, not the number on the scale.
Gear-wise, since people always ask, here’s my activewear and my home gym setup if you want to see what I actually wear and use.
If you’re just starting, read this part
Now if you read all of this and felt your chest get a little tight, like that’s beautiful for you Stef but I am NOT waking up at 6am to do five workouts a week lol, I see you!!! here’s the truth…..
You don’t start here. You start with one thing, one walk, one workout you can actually repeat, one habit you can do this week and again next week without it all falling apart, and that is the entire strategy. Everything I just described was built one sustainable habit at a time over yearssss, not dropped in all at once.
If you want a gentle, done-for-you place to begin, my free 5-Day Reset walks you through the basics (morning routine, nutrition, movement, supplements) one day at a time with zero overwhelm, and it’s the exact foundation everything else here sits on: start your 5-day reset
If you take one thing from this whole breakdown, I hope it’s this: the goal is not the most impressive routine, it’s the one you can actually keep doing on a normal week, with normal energy, in your normal life.
If this was helpful, save it so you can come back to it. And if you try any of it, the latte, the Monday rest, the more-carbs experiment, come tell me how it goes, I really do love hearing it. :)
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★ Thanks for reading :) I’m here to help you on your health journey. To start or inquire about coaching, book a 1:1 strategy session where we can dig into your goals & make a plan. Follow me on TikTok, Instagram, and shop my fitness, low-tox & wellness favorites here!