Amanda Wilson Wellness

Amanda Wilson Wellness how to: total wellness in real life
RN BSN, Integrative Nutritionist, CPT
mama x2
Fayetteville, AR + beyond for coaching

05/29/2026

Glute activation, mobility, and core even on upper body days is how we lock in inside The Glute Edit 🍑✌️

The full 6 week program personally grew my glutes by inches, improved my mobility, and strengthened my core. Link in bio or comment GLUTE and I’ll send you the link with discount code.

full workout here:
Mobility
• Cossack Squat – 2x10
• Adductor Rockback - 3x10
Activation (Glute)
• Banded Frog Pumps – 3x20
• Band Side Steps – 3x12
• Single Leg Hip Thrust (band) - 3x10
Strength (use a weight that makes these reps challenging)
• DB shoulder press - 3x12
• Lat Pulldown - 3x12 (@ home use band & increase reps)
• Face Pulls - 3x15 (@ home use band & increase reps)
• Front Raises - 3x12
Core
• Side plank hip dip - 3x12, each side
• C Curve Roll Down - 3x12

I don’t post a lot of personal things, but my goodness, going into year 13 of being a mama and I can’t help but reflect ...
05/10/2026

I don’t post a lot of personal things, but my goodness, going into year 13 of being a mama and I can’t help but reflect with so much gratitude on what I’ve learned. Always will be learning and growing being their mom. I would love to hear your wisdom too.

they have seen me as fresh new mom, a foster mom, a stay at home mom, a full time working mom, a single mom and we keep learning and growing together. Thank you, my sons.

happy Mother’s Day to all who fill that role in the many ways it comes 🤍🌸

my new hyper-fixation breakfast and will be yours too 🥯stuffed bagel french toast! Only 5 ingredients and 8 minutes. sav...
05/08/2026

my new hyper-fixation breakfast and will be yours too 🥯
stuffed bagel french toast! Only 5 ingredients and 8 minutes. save and send to your breakfast loving buddy.

it’s a new meal along with so many more that are hitting the meal library on today (link in bio!).

I can feel myself thawing out.mini sliders, airfried potato fries, grilled onion and mushrooms, arugula with tomatoes ri...
03/24/2026

I can feel myself thawing out.

mini sliders, airfried potato fries, grilled onion and mushrooms, arugula with tomatoes rice vinegar & balsamic glaze.

keeping it simple as always - real food, good protein, meals that make you feel good.

these are the meals that we build inside
✨ nothing complicated, just consistency that fits real life
and nutrition you can clearly see and feel

if you’ve been overthinking food, this is your sign to simplify it

I can feel myself thawing out. mini sliders, airfried potato fries, grilled onion and mushrooms, arugula with tomatoes r...
03/24/2026

I can feel myself thawing out.

mini sliders, airfried potato fries, grilled onion and mushrooms, arugula with tomatoes rice vinegar & balsamic glaze.

keeping it simple as always — real food, good protein, meals that make you feel good.

these are the meals that we build inside ✨ nothing complicated, just consistency that fits real life and nutrition you can clearly see and feel

if you’ve been overthinking food, this is your sign to simplify it

03/22/2026

taking you through a full workout from The Glute Edit - the newest program on 🍑✨it’s a 6 week program to build glutes, tighten core, sculpt upper body, and improving hip mobility. SAVE this post and let me know what you think!

Comment GLUTE for full workout program!

Mobility
• 90/90 hip stretch - 20 reps
• Pigeon pose - 1 min per side
• Spiderman stretch with thoracic rotation - 30 sec per side
Activation
• Banded Glute Bridges - 3x15
• Clamshells - 3x15, each side
Strength
• Hip Thrust - 4x10
• Single-leg RDL - 3x10, each leg
• Cable Kickback - 3x12, each leg
Core
• Dead bug - 3x12
• Side plank w hip drop - 3x10, each side

03/21/2026

taking you through a full workout from The Glute Edit — the newest program on ✨🍑 a 6 week program to build glutes, tighten core, sculpt upper body, and improving hip mobility. Comment GLUTE for full workout program!

Mobility
• 90/90 hip stretch - 20 reps
•Pigeon pose – 1 min per side
• Spiderman stretch with thoracic rotation – 30 sec per side
Activation
• Banded Glute Bridges – 3x15
• Clamshells – 3x15, each side
Strength
• Hip Thrust - 4x10
• Single-leg RDL - 3x10, each leg
• Cable Kickback - 3x12, each leg
Core
• Dead bug - 3x12
• Side plank w hip drop - 3x10, each side

rhythms serve as intentional anchors to help you grow, achieve, but also ground you in whatever season of life you find ...
03/18/2026

rhythms serve as intentional anchors to help you grow, achieve, but also ground you in whatever season of life you find yourself. My goal here is to show you how to simplify that so that it becomes a lifestyle that can pivot off of foundations that will always be true.

1) new meals and snack plates always in rotation
2) morning stack — ft one part of it, caffeinated sunscreen
3) The Glute Edit 🍑 newest program on to grow glutes, tighten core, sculpt upper body, and improve mobility
4) my newest fav snack — my version of snicker apple salad so full of protein & fiber
5) having to lean on more at home workouts in this season. It’s not glamorous but it achieves the goal
6) making time to head out to a community workout event for the mental health boost of socializing & exercising in the sun
7) creating enjoyable spaces while I study my life away
8) the meal plan & grocery order grind, but it’s always worth it & makes it simple

If you see anything you want the link to, just let me know below and I’ll send it to you 💌

every day goods that we all need to know about. Drop your current random favorite thing below! And I’ll buy three of you...
03/04/2026

every day goods that we all need to know about. Drop your current random favorite thing below! And I’ll buy three of you coffee tomorrow. No gate keeping the good stuff 🤌🏼🤍🫧

you can also comment GOODS for links to all these things

1. finally started creatinine and can genuinely say that I 100% notice a difference in mental clarity, workout performance, and muscle retention. Add in daily sauna and I’m in heaven.
2. Snack plates w savory, sweet, & nutrients. Simplifying everything.
3. I now make 90% of my coffees @ home thanks to this espresso machine. I have mastered the salted maple iced latte.
4. These black leggings are magic — they lived and hold and are so flattering. Also this zip up is perfection.
5. Protein pretzels are a bomb road trip shnack
6. My long time favorites. Weekly mask, daily caffeinated spf & chia seed facial oil
7. Loving the vintage varsity style Starbucks cups
8. Jump rope for at home cardio
9. getting out of the house to lock in and study (Starbucks order: shaken espresso half sweet w vanilla protein cold foam)
10. recently at home workouts from have been my go to with sick kids and busy schedules
11. This set, softest cardigan, and travel eye patches are a golden combo

Not every day is optimized.Some days are meant to be lived.This is what lifestyle looks like when discipline and freedom...
02/23/2026

Not every day is optimized.
Some days are meant to be lived.
This is what lifestyle looks like when discipline and freedom exist in the same space.

choosing wellness isn’t about control or perfection, it’s about being intentional and aware of your choices then moving on. The beauty of it is that when you take care of yourself in the 80-90% then you experience more freedom in enjoying that 10-20% because you actually feel good.

*IMPORTANT HACK: just because one part of the day may be indulgent, doesn’t mean the whole day needs to be categorized as that. I knew we would be eating at the game so I planned for that!

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Miami, FL

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