Kelsey Wells is one of the world’s most sought-after personal trainers, having amassed well over a million loyal fans. The twenty-nine-year-old began her fitness journey in 2015, after giving birth to her first son–and her success reached new heights in 2016, when her campaign “Screw the Scale” went viral. Kelsey’s down-to-earth personality and health tips are now followed by women across the globe, as she has built a community focused on self-love. For those who can’t hire Kelsey themselves, her expertise is available through two workout programs, PWR and Post-Pregnancy–PWR being a gym-based weight training program that is designed to help women sculpt lean muscle, and Post-Pregnancy being designed to assist women to regain their strength and confidence after having children through low impact abdominal, pelvic floor and full body workouts. Both can be accessed exclusively within the Sweat app. Along with regular exercise, Kelsey is a strong advocate for health-conscious eating. Below, this wellness boss shares everything she consumes on the daily. 


What I eat: Four scrambled egg whites with vegetables – pepper, spinach, onion, mushrooms and vegetarian sausage.

The time I eat it: 7:30 A.M.

How I make it or where I get it: I whip this up for myself once I’ve gotten my son Anderson’s breakfast sorted.


What I eat: A tasty oatmeal cookie batter protein shake, made from vanilla protein, milk, oats, vanilla almond butter, frozen banana and honey.

The time I ate it: After my workout.

How I made it: Combine all ingredients in a blender at home.


What I eat: I like to mix it up, but my go-to lunch would be any mix of veggies with some protein. Today I had roasted vegetables and chicken breast cooked in a little bit of olive oil with salt and pepper.

The time I eat it: 1:30 P.M.

How I make it or where I get it: I made it from the ingredients I had in my fridge at home. I try to prepare my lunch the night before, when I can.


What I eat: Raw veggies (carrots, snap peas, celery) dipped in cottage cheese – I also drink loads of water throughout the day to stay hydrated!

The time I eat it: 4 P.M.

How I make it or where I get it: Cut up some raw veggies from my fridge. I like to purchase organic cottage cheese from my local supermarket.


What I eat: A spicy quinoa chili with lots of beans and vegetables.

The time I eat it: 6:30 P.M.

How I make it or where I get it: One of my favorite slow cooker recipes! Toss everything into the slow cooker in the morning and let it simmer on low all day.


What I eat: Greek yogurt with granola, berries and a dab of honey and a peppermint tea. My favorite after-dinner treat and the tea helps with my digestion.

The time I ate it: 7:30 P.M.

How I make it or where I get it: I love to buy all my berries and other produce from local farmers markets when possible. I get the yogurt and tea at the supermarket.


Workout I did: Week 21 Legs from my PWR weight training program.

The time I do it: 11:30 A.M.

Overall thoughts about your day today and how you feel

I started today with five minutes of mindful meditation first thing when I woke up – this helps set a positive tone for the day ahead and starts me off on a productive note.

Then it’s mom time – I make sure my son is loved, fed, and all prepared for his day. Next, it’s time for me to hit the gym. Having a breakfast that is nutrient and protein-rich and contains minimally-processed foods helps give me the right energy I need to not only get through a solid weight-lifting session but also to help power me through my day.

Working out is my “me” time – I absolutely love it. It helps to clear my head and helps me feel like my best self. I always make sure I have some protein right after my workout – a shake like my oatmeal cookie batter protein shake is a quick, easy and delicious way to way to refuel my muscles.

Then it’s lunch time – cooking isn’t my strong suit so I keep it pretty basic, a lot of grilled chicken or fish with grilled veggies or salads. I’m usually pretty busy so I like to have this prepared the night before so I have the option to take it with me on the go if need be (as I did today!).

I really look forward to dinner with my husband Ryan and our son – this is our family time so we usually like to have a nice warm and hearty meal but today’s spicy quinoa is pretty common in the Wells’ household. Ryan and I both love Mexican food so we always try to eat Mexican-inspired dishes when we can.

I have the biggest sweet tooth so I’ll usually have desert almost every night after dinner – whether it be what I had today (greek yogurt, granola and berries) or some fruit with almond butter. If you are craving something sweet I don’t believe in depriving yourself and having nothing, instead just make a healthier choice. Having everything in moderation is key!

I try to eat before 8pm to allow my body time to digest my food before I head to bed – getting enough sleep is very important but it can be hard when you’re a mom. I aim for 8 hours every night but if i can get 6-7 then I’m happy!

What are other wellness activities or habits that make you feel like your best self?

Making time to care for your own health and happiness in life is vital. Focus on your priorities and make sure self-care is one of them, along with family, friends, and your career or passions. My family and my health are my number one priorities and they are always at the top of my list. No matter how crazy busy my schedule is, I make time to get a workout in – even if it’s just 15 minutes or a quick walk, every effort counts. And ladies – ditch the guilt. Try not to look at exercise as an added pressure, instead, think of it as self-care. Taking the time out of your day for much-deserved “me” time helps you to reset, care for your body, and in turn helps you to be the best version of yourself in all your other roles.

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