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My 3 Morning Non-Negotiables for Weight Loss (Even When the Kids Are Home for Summer)

 


Let’s be honest—summer hits different when you’re a mom.

Your quiet mornings turn into full-blown chaos before 8 a.m.
You’re out of routine, out of snacks, and somehow already cleaning up a mess you didn’t make.
And trying to stick to your weight loss goals?
It feels nearly impossible.

But here’s what I’ve learned after losing 80 pounds and keeping it off for over a decade:

You don’t need a perfect morning to make progress.
You just need a few non-negotiables that anchor you—even when life is loud.
So today I’m sharing the 3 simple habits I don’t skip – no matter how wild summer gets!

1. Start with a Protein-Packed Breakfast

I used to skip breakfast or grab a granola bar on the go…Only to find myself starving and snacking off my kids’ plates by 10 a.m.

Now? My mornings start with 25–30g of protein—every single day.

Why it matters:
👉 Protein keeps me full longer
👉 It stabilizes my blood sugar (no more crashes + cravings)
👉 It sets the tone for my food choices all day

Go-to examples:
– Protein smoothie with frozen fruit + greens
– Eggs + avocado toast
– Greek yogurt + berries + hemp seeds

Bonus: I keep it simple—because if it’s complicated, I won’t do it. And neither will you.

2. Move My Body (Even for 10 Minutes)

Listen—I’m not hitting the gym for 90 minutes every morning.
But I am moving, every day, even if it’s just a walk around the block with the kids or a 10-minute strength circuit in my bedroom.

Because movement isn’t just about burning calories.
It shifts my mindset.

It reminds me:
I’m showing up for me today.

Summer mom hack:
Let them watch a show, play in the backyard, or join you on the mat.
It doesn’t have to be quiet. It just has to happen.

3. Check in With My Mindset


This is the one most women skip—and it’s the game-changer.
If you’re starting your day feeling defeated, bloated, behind, or already overwhelmed… your choices will reflect that.

But when I take 5 minutes to check in and ask:
– “What does the healthiest version of me need today?”
– “Where do I usually slip up—and how can I stay aware of that?”
– “What would success look like by tonight?”

…everything shifts.

Whether it’s journaling, prayer, or a few deep breaths while hiding in the bathroom—I make space to lead myself before the day leads me.

 

Here’s the truth:
Weight loss doesn’t come from doing everything.
It comes from doing the right things—consistently.

And when you’ve got kids home for the summer, the best thing you can do is ditch perfection and stick to your anchors.

Fuel your body. Move with intention. Check in with your mind.
That’s the real summer reset.

Want a step-by-step plan to help you stay on track with your family?


💛 Join me for HOT GIRL SUMMER
A 4-week coaching experience starting June 30 to help you:
✔ Lose weight without obsessing
✔ Build real habits—even in busy seasons
✔ Show up like the woman you want to be

📣 It’s only $197 and it’s the way to finally stop starting over.
👉 Click here to join HOT GIRL SUMMER now
Let’s make this summer the one where you don’t put yourself last.

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8 Things to Pack for Your Summer Vacay (That’ll Keep You on Track Without Feeling Like You’re on a Diet)


Let’s be real for a second.
Vacations used to be where your goals went to die.
You’d head out with great intentions…
Then come home bloated, frustrated, and swearing you’d “start over Monday.”

Been there. Too many times.

But here’s the truth:
Staying on track during summer travel doesn’t mean restriction—it means preparation.

So here are 8 things I always pack to help me feel good, fuel my body, and keep the momentum going—
without feeling like I’m dieting.

1. High-Protein Snacks (That Travel Well)

If I don’t have protein handy, I end up snacking on goldfish or whatever’s around.

Here’s what I pack:
👉 Orgain plant-based shakes(chocolate’s my fave) — pop them in the fridge once you get there
👉 Chomps beef sticks —taco and original are 🔥
👉 Pre-portioned nuts (almonds, pistachios, or cashews)
👉 Clean Simple Eats bars or RX bars
👉 Roasted edamame or chickpeas for a salty crunch →

Protein keeps you full between meals and helps avoid the vacation sugar crash spiral.

2. Electrolytes

Hot weather + travel = dehydration waiting to happen.
And when you’re dehydrated? You’re hungrier, crankier, and more fatigued.

I pack:
👉 LMNT or Ultima electrolyte packets
👉 My large water bottle (and I aim for 80–100 oz a day)

You’ll be surprised how much better you feel just from this one habit.

3. Greens Powder

I don’t always get enough veggies when I’m away. But I do bring a backup.
I love ATP Labs Greens + Reds (one scoop a day, mixed into water or a smoothie)
It supports digestion, energy, and gives me that “doing something good for myself” win in under 30 seconds.

4. Walking Shoes (Non-Negotiable)

I move my body on vacation. Period.
It’s not about doing the most—it’s about not falling off completely.

I aim for:
👉10k steps a day
👉Walks before breakfast or after dinner
👉Movement that feels fun and natural (exploring, beach walks, city strolls)
👉Sneakers are always in my suitcase.

5. Resistance Bands

No gym? No excuses.
I keep a small set of resistance bands in my bag so I can squeeze in 15–20 minute strength sessions in my room.
Pro tip: YouTube has tons of short, no-equipment workouts you can save ahead of time.

6. Mindset Journal or Notes App

Vacay brain is real.
So I take 5 minutes a day to ground myself—either in my journal or on my phone.

Here’s what I ask:
👉“How do I want to feel when I get home?”
👉“What does showing up look like today?”

One check-in a day keeps the spiral away.

7. Go-To Breakfast Plan

Vacation meals are unpredictable. So I anchor my day with a consistent, high-protein breakfast.

Some easy options:
👉Protein shake + toast or fruit
👉Greek yogurt with gluten-free granola
👉Pre-packed egg bites

Starting strong makes the rest of the day way easier.

8. Permission to Enjoy It

This one matters the most.
You’re not on vacation to follow a meal plan with military precision.
You’re there to live.
So give yourself permission to enjoy the moments, taste the food, and take the pressure off perfection.
You don’t need to “earn” your vacation.
You just need to stay rooted in the identity you’re building.

Ready to Stay on Track This Summer—Without Starting Over?

Join me inside 🔥 HOT GIRL SUMMER BOOTCAMP 🔥

We kick off June 30—and I’m giving you:
✨Real strategy (not fluff)
✨Tools that work in your real life
✨Accountability to help you actually follow through

Because summer doesn’t have to knock you off track.
It can be the season you finally lock it in.

🎒 Pack your bags.
🎯 Bring your goals.
👙 Let’s go.

👉 [Click here to join Hot Girl Summer now]

 

Affiliate Disclaimer: This post contains a few affiliate links. I only recommend what I truly use and love.

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13 Motivational Quotes to Help You Step Into HER This Hot Girl Summer


Hot Girl Summer isn’t just about bikinis and bronzer.

It’s about becoming the version of you that’s been buried under years of self-doubt, stress eating, skipped workouts, and playing small.

It’s about choosing her—the strong, energized, confident version of you who doesn’t need permission to take up space.

But here’s the thing: You don’t just stumble into her.
You step into her.
Daily. Intentionally. Boldly.

So if you’re ready to stop playing it safe and start showing up like the woman you know you’re meant to be…
Here are 13 quotes to help you shift your mindset, reset your energy, and claim your Hot Girl Summer.

1. “She remembered who she was and the game changed.” – Lalah Delia
You don’t need to become someone else. You need to remember who you are. She’s already in there.

2. “Discipline is the strongest form of self-love.” – Unknown
Showing up when it’s inconvenient? That’s a love letter to your future self.

3. “You can’t hate yourself into a version you’ll love.” – Lori Deschene
True transformation starts with kindness, not criticism.

4. “Start showing up like the woman you want to become.” – Jess Dukes 😉
You don’t wait to feel ready. You become ready by showing up.

5. “I can do hard things—and I do them even when I don’t feel like it.” – Glennon Doyle
Motivation won’t always be there. But the decision to follow through can be.

6. “You will never always be motivated. You have to learn to be disciplined.” – Mel Robbins
Consistency > motivation. Every. Single. Time.

7. “Confidence isn’t a size. It’s an energy.” – Jess Dukes
You don’t have to wait for the scale to drop to show up with boldness. Start now.

8. “You don’t need a new body. You need a new mindset.” – Unknown
Your body follows your brain. Work on what’s happening between your ears first.

9. “Fall in love with the process and the results will come.” – Eric Thomas
This isn’t about a quick fix. It’s about becoming the woman who doesn’t need one.

10. “Success is nothing more than a few simple disciplines, practiced every day.” – Jim Rohn
Your results are built in the ordinary. Stack those small wins.

11. “The woman you want to be is built in the decisions you make when no one’s watching.” – Jess Dukes
It’s not just about the highlight reel. It’s the quiet choices that change everything.

12. “Hot Girl Summer is less about how you look and more about how you feel in your skin.” – Unknown
It’s about owning your presence, your power, and your peace.

13. “Your glow-up will be rooted in the habits no one applauds.” – Unknown
Sleep. Hydration. Moving your body. Saying no. Protecting your peace. That’s the real glow-up.

Ready to step into HER?

If you’re reading this thinking, “Yes, I want that… but I don’t know where to start,”
This is your moment.

💛 Join me for HOT GIRL SUMMER
a 4-week coaching experience to help you:
✔ Lose weight without giving up your favorite foods
✔ Build the habits and mindset of her
✔ Finally follow through—even when life is busy

You’ll get:
🔥 Weekly coaching + accountability

🔥 Real-life strategies that work for moms

🔥 Community support so you’re never doing this alone

We kick off June 30—and it’s only $197.

Because this summer?
You’re not sitting on the sidelines.
You’re showing up like her.

👉 Click here to join HOT GIRL SUMMER now
Let’s make this the season you become the woman you’ve always wanted to be.

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Health and Fitness

10 High-Protein Snacks for Those Busy Summer Afternoons on the Go

Summer is supposed to feel easy and fun… but let’s be honest:

It’s chaotic.
 You’re bouncing between work, camps, road trips, pool days, and Target runs.
 You’re out of routine, living out of your car half the time, and doing your best not to just survive on iced coffee and whatever the kids left in their snack bags.

And if you’re trying to lose weight or maintain your progress?
 That lack of structure can leave you feeling frustrated, defeated, and reaching for whatever’s convenient—even if it doesn’t align with your goals.

Here’s the truth: You’re not failing. You’re just unprepared.

And that’s something you can fix.
 One of the simplest ways to stay on track without overthinking it?
 Stock your kitchen (and your car bag) with high-protein, grab-and-go snacks.
 Because when you’re already stressed and hungry, your brain isn’t asking,
 “What’s a balanced choice?”
 …it’s screaming, “What’s easy and close?”

So let’s make it easy and close—but also high-protein, satisfying, and supportive of your goals.

5 High-Protein Store-Bought Snack Ideas

  1. Chomps or Beef/Turkey Snack Sticks
     ~9-10g of protein, shelf-stable, and purse/car friendly. No fridge? No problem.
  2. Protein Yogurt (Oikos Triple Zero, Two Good, Chobani Fit)
     Low sugar, 12–20g of protein, and SO satisfying on a hot afternoon.
  3. String Cheese or Mini Babybel + Almonds
     Throw both in a ziplock or lunch bag—protein + fat = craving crusher.
  4. Orgain Protein Powder
     Perfect for post-pickup or after your walk. Easy, clean, and not crazy expensive.
  5. Roasted Chickpeas or Edamame Snack Packs
     Crunchy, salty, and surprisingly filling. Great in the car or as a pre-practice snack.

🍳 5 Easy, High-Protein Recipes to Make Ahead

No-Bake Protein Bites
1 cup oats
1/2 cup peanut butter
1/4 cup honey
1 scoop protein powder
Mini chocolate chips or chia seeds
 → Roll into balls and refrigerate. Grab-and-go sweet tooth savior.

Egg Muffins
Whisk 6–8 eggs
Add chopped veggies, turkey bacon, cheese
Pour into muffin tin and bake at 350°F for 20 mins
→ Store in fridge for up to 5 days. Heat + eat

High-Protein Cottage Cheese Bowl
1/2 cup cottage cheese
Berries or sliced cucumber & cherry tomatoes
Sprinkle of Everything Bagel seasoning or cinnamon
 → Sweet or savory—your call

Tuna or Chicken Salad Lettuce Wraps
Mix canned tuna/chicken with Greek yogurt, mustard, celery
Spoon into romaine leaves or wrap in a low-carb tortilla
 → Protein-packed and actually satisfying.

Greek Yogurt Parfaits
1/2 cup Greek yogurt
Scoop of protein powder (vanilla works best)
Top with berries + granola or nut butter drizzle
 → Make a few in mason jars so they’re ready when you are.

Final Thoughts

This summer doesn’t have to be a setback.
 You just need to stay one step ahead of your hunger—and your schedule.

Keep it simple. Keep it protein-packed.
 Because when you fuel your body intentionally, you stop running on empty.

You’re not “on a diet.”
 You’re building habits that support the woman you’re becoming.

So prep the snacks, stock the fridge, and remember:
 The more you make the good stuff easy, the less the junk even tempts you.

Want more no-stress nutrition ideas that actually fit your lifestyle?
 📥 Download the The Fit Mom Blueprint—loaded with realistic, grab-and-go food ideas, weight loss strategy, mindset, and the exact process I followed to lose 80 pounds. 

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One Meal, Two Ways: How I Stopped Cooking Separate Dinners and Still Lost 80 Pounds

Let’s talk about something no one tells you when you decide to get healthy:

The mental load of cooking two different meals—every night—is exhausting.

You’re trying to lose weight, so you’re googling high-protein, low-carb, fat-burning, gut-friendly dinners…
Meanwhile, your kids just want chicken nuggets and mac & cheese.
Your partner wants something normal.
And you’re in the middle—trying to make it all work without losing your mind.

It’s no wonder so many women say “forget it” by Thursday night and just eat whatever’s easiest.
Because it’s not just physical weight we’re carrying—it’s mental weight.

➡️ The weight of planning two different meals
➡️ The guilt of not eating with your family ➡️ The pressure to “stay on track” while feeling like an outsider at your own dinner table

And it adds up fast.

In fact, research shows that decision fatigue—the mental strain of making too many choices—directly contributes to impulsive eating and inconsistency with long-term goals.
(Source: American Psychological Association)

 

That’s why the key to lasting weight loss isn’t a perfect plan.
It’s a sustainable one.

One that allows you to:
✔️ Eat with your family
✔️ Enjoy food you actually like
✔️ Stick with it even when life is busy, loud, and far from perfect

In a 2021 study published in Obesity Reviews, researchers found that flexible dietary approaches—those that allow personal food preferences and lifestyle alignment—are significantly more effective for long-term weight management than rigid diets.

So if you’ve ever thought: “I can’t do this forever.”

You’re probably right.
Because restriction? It never lasts.

But you can find ways to enjoy the foods you love, fuel your goals, and show up for your family—without making three different dinners every night.

And that’s exactly why I created One Meal, Two Ways.
It’s the simple strategy that helped me lose 80 pounds without dieting and without giving up taco night.

Real-World Examples: One Meal, Two Ways

🍝 Pasta Night
Family: Spaghetti with noodles, garlic bread, and sauce
Me: Same sauce and protein over spaghetti squash or a high-protein pasta + a side salad
Same meal, just tweaked to fuel my body

🌮 Taco Tuesday
Family: Traditional tacos with shells, rice, chips
Me: Taco bowl with all the toppings—over lettuce or cauliflower rice, or in a high-protein wrap
 Still eating tacos. Still part of dinner. Just aligned with my goals.

🍕Pizza Night
Family: Takeout pizza and soda
Me: I eat 1-2 slices of pizza with a big side salad and sparkling water
 Zero restriction, zero guilt. Full permission + better balance.

3 Tactical Tips to Make One Meal Work Two Ways

1️⃣ Start with the protein.
 Build every dinner around a lean protein—ground beef, grilled chicken, shrimp, etc.—then decide how to build it out differently for yourself.

2️⃣ Bulk up with volume.
 Add extra veggies, fiber, or salad to your plate so you feel full and satisfied without needing an extra serving of starch or fat.

3️⃣ Don’t make it complicated.
 If it feels overwhelming, start with 1-2 dinner nights per week where you “practice” making a two-way meal. It doesn’t have to be perfect—just better.

Here’s What You’ll Gain

✅ You’ll stop feeling like you’re on “diet island”
✅ You’ll enjoy dinner with your family again
✅ You’ll stick with your plan because it fits your life

And most importantly?
You’ll start to realize that sustainability > restriction.

Want a Shortcut?

I created a free guide to help you do this with ease.

One Meal, Two Ways
My go-to method for eating for fat loss without cooking twice. Click here to download my free guide!

It’s packed with real-life examples, smart swaps, and simple tips to help you ditch the food guilt—and finally make progress while enjoying dinner with your family.

Because your goals shouldn’t mean eating alone.

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Drinks

Is Alcohol Secretly Holding You Back?🍹 + 5 Summer Mocktails That Won’t Set You Back

Let’s just call it like it is…

You’re showing up.
You’re moving your body.
You’re making better food choices.
But the scale? Still stuck.
The bloat? Still hanging around.
The energy? Meh, at best.

If that’s you, I want to gently offer a possibility you might not have considered:
It could be the alcohol. 

And no, this isn’t some “never drink again” lecture—I don’t think you have to completely cut it out if you don’t want to.
But if you’re feeling frustrated and like your results aren’t matching your effort… it might be time to look at what’s in your glass.

Let Me Tell You What I’ve Seen (and Lived)…

I stopped drinking over a year ago.
At first, it was just a Dry January experiment. But after a few weeks? I felt amazing.
More clear-headed. Less puffy. Way more in control.
So I kept going.

Now, I’m not saying alcohol was ruining my life—but I didn’t realize how much it was slowing me down until I took it out.
And I see the same thing all the time with women in my programs.
They’re eating well, staying active… but sipping wine most nights or going all-in on weekends. And progress feels like it’s crawling.
Once they pause the alcohol, even temporarily? Boom. Less bloat. More energy. Better sleep. Fewer cravings. Real results.

Here’s Why Alcohol Might Be Getting In Your Way:

Let’s keep it simple—this isn’t about perfection, just awareness.

Alcohol slows down fat burning. Your body prioritizes processing alcohol before it deals with anything else (like burning fat).
It fuels cravings. You know how one drink leads to “what’s in the pantry?” Yeah, that.
Sleep gets disrupted. Even if you crash hard, it’s not deep, quality sleep—and that affects everything.
It adds up fast. A “skinny” marg or a glass of wine can still pack 200–300+ calories. And usually, you’re not stopping at one.

Add in bloating, mood swings, and next-day snack attacks? It’s just not the vibe if you’re working toward weight loss or feeling better in your body.

The Good News? You’ve Got Options ✨

You don’t need alcohol to enjoy summer. You really don’t.

You can still have fun.
Still go out.
Still sip on something cute and feel like the main character—without the hangover or regret.

Here are 5 of my favorite mocktails to keep things light, refreshing, and totally aligned with your goals:

1. Cucumber Mint Sparkler

Tastes like: A spa day in a glass
How to make it:

  • Sparkling water
  • Cucumber slices
  • Fresh mint leaves
  • Squeeze of lime
    Let it sit for 10 minutes over ice for max flavor infusion.

 

2. Watermelon Fizz

Tastes like: Summer on the beach
How to make it:

  • Fresh watermelon purée
  • Dash of lime juice
  • Top with sparkling water
  • Garnish with mint or basil
    Optional: Rim your glass with Tajín for a spicy twist!

 

3. Pineapple Ginger Mule

Tastes like: A tropical escape
How to make it:

  • Pineapple juice (no sugar added)
  • Ginger beer (diet or low-cal preferred)
  • Splash of lime
  • Ice + copper mug = magic

 

4. Berry Lemon Mocktail

Tastes like: A fruity refresher
How to make it:

  • Muddled strawberries + blueberries
  • Lemon juice
  • Splash of honey or stevia
  • Sparkling water to top it off

 

5. Coconut Lime Cooler

Tastes like: A beach vacay without the hangover
How to make it:

  • Coconut water
  • Squeeze of lime
  • Dash of sea salt
  • Crushed ice
    Hydrating and delicious.

 

Final Thought: You Don’t Have To Be Perfect- Just Honest.

If alcohol’s been a go-to for relaxing, socializing, or just getting through the day (I see you)… it might be time to ask: Is this actually serving me right now?

Just try it.
Hit pause.
Make the swap.
Sip something cute and fun that still supports your goals.
And see how you feel.

You might love how clear, light, and in control you feel—and not even miss the booze.

Your hot mom summer doesn’t need a cocktail—it just needs you showing up for yourself.

READY TO FEEL LIGHTER, ENERGIZED & IN CONTROL?
Try swapping out alcohol for one of these mocktails this summer and see how you feel. Your body will thank you (and your jeans might too). 😉

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Health and Fitness

Stop Prepping for Life—Start Living Ready

I have a photoshoot tomorrow… and guess what?

I didn’t do a single thing to “get ready” for it. No crash diets. No last-minute workout marathons. No scrambling to feel confident.

I just showed up—as me.

And that moment? It was proof of the lifestyle I’ve built. One where I don’t need to constantly restart, because I never fall off anymore.

The Old Cycle: Always Getting “Back on Track”

For years, I was trapped in the same exhausting cycle.

Big event coming up? Time to cut carbs and hit the gym hard.

Vacation in a few weeks? Better “be good” so I can enjoy it.

A wedding, a party, or family photos? Let me just fix myself real quick.

And every time, after the event passed, I’d slide right back into old habits. Because the way I was going about it was never sustainable.

Sound familiar?

The Shift: Living Ready, Not Prepping for It

One day, I had enough. I was tired of the stress, the guilt, and the constant starting over.

I didn’t want to live my life constantly getting ready for moments—I wanted to be ready for them.

And that’s exactly what I’ve built.

Now, whether it’s a photoshoot, a beach vacation, or just another Tuesday, I don’t have to panic. My habits don’t change based on what’s coming up. They’re just my habits—because I’ve built a lifestyle that actually works for me.

If You’re Done Starting Over, I’ve Got You

I know how hard it is to break free from the cycle. That’s why I created my program, For The Last Time—because that’s exactly what it was for me. The last time I ever had to “start over.”

And now, I’m helping women like you do the same.

💥 Work with me for 6 months—so we can build habits that stick.
💥 Be part of a community of women who get it and will cheer you on.
💥 Lose the weight and keep it off—for good.

No more burnout. No more extreme plans. Just a strategy that works for your life.

We start Monday, April 7th. Are you in?

👉 Snag your spot here! (Payment plans available!)

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Health and Fitness

How My Morning Routine Transformed My Life (And How You Can Build Yours!

As a busy mom of three and a business owner, I learned early on that a morning routine wasn’t just a luxury—it was a necessity. When my kids were little, I constantly felt overwhelmed, like I was always playing catch-up, rushing from one thing to the next without a second to breathe.

I refused to accept that just because I was a mom, my alone time had to disappear. I thrive when I have a little time to myself, and starting my day that way changes everything—my energy, my patience, and my ability to show up as the mom, wife, and leader I want to be.

If you’ve been waking up feeling frazzled, constantly putting yourself last, and telling yourself, “I just don’t have time for me,”—this post is your wake-up call. Let me show you how to take back your mornings, feel more in control, and actually enjoy starting your day.

The Secret to Building Your Morning Routine: Reverse Engineer Your Wake-Up Time

One of the biggest mistakes people make is setting a random wake-up time without considering what they actually want to accomplish in the morning. Then, they wonder why they always feel rushed and overwhelmed.

Instead, I use what I call reverse engineering my morning. Here’s how:

✅ Step 1: Figure out what time you need to be fully ready (whether that’s leaving for work, dropping off kids, or starting your day at home).
✅ Step 2: Write down everything you want to do before then—workout, journal, drink coffee in peace, whatever fills your cup.
✅ Step 3: Time how long each task takes. (Most people are shocked when they realize reading 10 pages takes 7 minutes, not 30!)
✅ Step 4: Set your wake-up time accordingly. No more guessing. No more rushing.

For me, that means waking up 90 minutes before my kids. That buffer time is my secret weapon for feeling calm, prepared, and in control before the chaos of the day begins.

Try it for yourself—this simple shift will change everything.

Step 1: Stop Snoozing & Get Out of Bed (Yes, Even If You’re Tired)

I get it—getting out of bed isn’t easy. But snoozing? That’s just prolonging the suffering.

I used to be the queen of hitting snooze. But here’s what I realized:
👉 I wasn’t getting quality sleep in those extra 9-minute increments.
👉 I was starting my day in defeat—procrastinating the moment I opened my eyes.
👉 Every time I snoozed, I was stealing time from myself.

The game-changer? I read “The 5 Second Rule” by Mel Robbins (highly recommend!). Now, when my alarm goes off, I count backward from 5… and GET UP. No debating. No “just five more minutes.” Just action.

If you want a powerful morning routine, the first decision of the day has to be a win.

Step 2: The First 30 Minutes (Mindset Before The Madness)

Once I’m up, I immediately put on my workout clothes (which I lay out the night before—no excuses).

Then, before I even leave my room, I do 10 minutes of personal development reading.

I do this first because if I don’t, my day takes over, and it’s the first thing to get skipped. My rule? 10 pages a day, no matter what.

Then, I head downstairs and start my journaling practice:
📖 Win The Day Journal – The journal I created for For The Last Time. It sets my mindset, keeps me accountable, and reminds me why I’m prioritizing ME.
📖 Manifestation Journal – Where I visualize my future self and reinforce the habits I want to build.

How you start your morning determines how you show up for the rest of the day.

Step 3: Fueling My Body (Because I Want to Feel GOOD)

Before I work out, I fuel my body properly so I have energy and don’t crash mid-morning.

☀️ Red & Greens Powder (ATP Labs) – Loaded with micronutrients for energy and gut health. Use Code: DUKES20 (canada is DUKES15) for a discount!
☀️ Protein Shake in My USB Blender – I love my portable blender because it’s:
🔹 Super quiet (I can blend without waking my kids!)
🔹 Easy to clean (No annoying bulky blender mess)
🔹 Perfect for travel (I take it everywhere!)
☀️ Creatine – Ladies, listen up: Creatine isn’t just for bodybuilders. It boosts energy, helps muscle recovery, and even improves brain function—yes, really.
☀️ BCAAs & Pre-Workout – Helps with muscle recovery, endurance, and keeps me from feeling drained after my workout. Click here to try my favorite preworkout, I love the raspberry lemonade! Use code: JESSDUKES

Step 4: Movement That Makes Me Feel Strong

Once I’m fueled, I head to my home gym, where I set the tone for my day.

🏃 30-Minute Treadmill Walk (with a Weighted Vest)
🔹 I read on my Kindle while I walk—this keeps my mind engaged and makes cardio fly by.

💪 30-Minute Strength Training
🔹 I alternate between Chris Downing’s programs and my Speedians Machine.
🔹 Today’s workout? Back day—lat pulldowns, rows, and dumbbell exercises.

Moving first thing in the morning makes me feel unstoppable. No more “when will I fit in a workout?” It’s DONE before the day even starts.

Step 5: Getting Myself & My Kids Ready

After my workout, the house starts to wake up.

☕ Kids’ lunches & breakfast? Prepped.
🛏️ Waking them up? Done with patience because I’ve had my alone time.
💄 Getting myself ready? Non-negotiable.

I don’t just “throw myself together.” Even on days I don’t leave the house, I:
✔️ Do my hair & makeup (because when I look good, I FEEL good).
✔️ Get fully dressed (no sloppy sweatpants energy).
✔️ Listen to a podcast (my favorite: The Life Coach School – Why Style Matters).

Moms—when you feel good about yourself, you show up differently. Stop waiting for an “occasion” to take care of YOU.

Are You Ready to Transform Your Mornings?

I know mornings feel overwhelming. But they don’t have to be.

✅ Give yourself time. Stop waking up in chaos.
✅ Prioritize YOU first. Not your kids, not your to-do list—YOU.
✅ Stop snoozing. Get up, move, and OWN your morning.

Your morning routine sets the tone for everything else. Make it count.

Want More? Get The Fit Mom Blueprint

If you loved this, The Fit Mom Blueprint breaks down every step I took to lose 80 lbs—and keep it off for a decade.

My morning routine is just the beginning. Inside, I share the exact nutrition, habits, and mindset shifts that made lasting weight loss EASY.

👉 Click here to grab The Fit Mom Blueprint!

This is your sign to stop putting yourself last. Your time is NOW.

What’s ONE thing you’ll start doing in your morning routine? Tell me in the comments!

This post contains affiliate links. That means if you make a purchase through one of these links, I may earn a small commission—at no additional cost to you. I only recommend products I truly love!

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Health and Fitness

Your Summer Body: Crockpot or Microwave?

Your Summer Body Should Be in the Crockpot—Not the Microwave

Too many people wait until May, panic, and try to “microwave” their results—crash diets, insane workout routines, and desperate quick fixes that never last. By June? They’re burned out, frustrated, and stuck in the same cycle they swore they’d break.

But not you.

You’re going to do this differently.

Because real, lasting results come from the CROCKPOT method—slow, steady, consistent. Building habits now that feel second nature by summer. Making small, simple changes that actually stick so you wake up in June feeling strong, confident, and truly happy in your skin (not just sucking it in for pictures).

 

The Secret to a Summer Body That Lasts

Instead of chasing perfection, focus on daily progress.

  • Fuel your body, don’t punish it. Nourish yourself with foods that make you feel good—not ones that leave you starving and miserable.
  • Make workouts fit your life, not the other way around. Stop waiting for “extra time.” Move your body in ways you enjoy, even if it’s just 20 minutes a day.
  • Build habits that don’t feel like work. The goal isn’t to “diet” for summer; it’s to create a lifestyle you can actually maintain.

No More Guessing. No More Starting Over.

For years, I’ve been asked:

  • What should I eat?
  • How do I make time for workouts?
  • What actually works long-term?

I finally put it all in one place: my Fit Mom Blueprint—the exact workouts, recipes, and daily habits I used to lose 80 pounds and keep it off.

No fluff. No gimmicks. Just a sustainable plan that works—so you can stop spinning your wheels and start seeing results that actually last.

3 Practical Steps to Start Today

  1. Commit to a 10-Minute Daily Habit – Whether it’s a quick morning walk, a 10-minute strength workout, or prepping a healthy lunch, start small and build momentum.

  2. Prioritize Protein & Fiber in Every Meal – This keeps you full longer, stabilizes blood sugar, and helps with muscle retention while losing fat.

  3. Set a ‘Bare Minimum’ Goal Each Day – Instead of aiming for perfection, set an achievable daily goal like drinking enough water, getting 7,000 steps, or avoiding late-night snacking.

So Ask Yourself…

Are you waiting for the “right time”? Or are you ready to show up for the version of you who feels amazing in her body this summer?

The choice is yours. And the work starts now.

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gluten free

High-Protein Baked Penne

High-Protein Baked Penne: A Family-Friendly, Meal-Prep Dream

If you’re looking for a high-protein, family-approved meal that’s easy to prep and tastes like pure comfort, this High-Protein Baked Penne is it! Packed with lean ground turkey, a creamy protein-packed sauce, and gooey mozzarella, it’s the perfect balance of nourishing and satisfying. Plus, it makes a killer meal prep option—because let’s be real, no one has time to cook from scratch every night!

Why You’ll Love This Recipe

  • Protein-Packed – With lean ground turkey and blended cottage cheese, you’re getting a protein boost in every bite.
  • Easy to Make – Simple ingredients, minimal prep, and totally customizable.
  • Meal-Prep Friendly – Make it once and have leftovers for days.
  • Kid & Husband Approved – A cheesy pasta bake? Enough said!
protein pasta

High-Protein Baked Penne

A family friendly, meal prep dream
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine American, Italian

Ingredients
  

  • 2 boxes 16 oz each penne pasta (gluten-free or regular)
  • 1 lb ground turkey or swap for ground beef if preferred
  • 1 tbsp minced garlic
  • 2 tbsp Italian seasoning
  • 1 tbsp oregano
  • Salt to taste
  • 1 large jar 24 oz of any pasta sauce (I used vodka sauce for extra creaminess!)
  • 1 container 16 oz cottage cheese (trust me on this one—it blends into the perfect creamy sauce!)
  • 1 bag 8 oz shredded mozzarella cheese
  • (optional) Parmesan Cheese

Instructions
 

  • Preheat & Prep: Preheat your oven to 350°F (175°C). Boil the penne pasta according to package instructions, then drain and set aside.
  • Cook the Protein: In a large pan over medium heat, cook the ground turkey (or beef) until fully browned. Stir in the minced garlic, Italian seasoning, oregano, and salt to taste. Remove from heat.
  • Blend the Sauce: In a blender, combine the pasta sauce and cottage cheese. Add a little salt if needed, then blend until smooth. This trick gives the sauce a creamy, cheesy texture without the heaviness of traditional cream sauces.
  • Assemble the Dish: In a 13x9-inch baking dish, mix the cooked penne, meat mixture, and blended sauce until evenly combined.
  • Cheese it Up: Sprinkle shredded mozzarella evenly over the top.
  • Bake to Perfection: Pop it in the oven and bake for 30 minutes, or until the cheese is melted and bubbly.
  • Serve & Enjoy: Let it cool slightly before serving (because no one wants to burn their mouth on molten cheese!).
Keyword easy dinner, healthy, high protein, kid friendly recipes, meal prep

Meal Prep & Storage Tips

  • Serving Size: Makes about 10 servings, perfect for feeding a crowd or meal prepping for the week.
  • Storage: Leftovers can be stored in an airtight container in the fridge for up to 4 days.
  • Reheating: This dish reheats like a dream! Just pop a portion in the microwave or warm it in the oven at 350°F for 10-15 minutes.
  • Freezer-Friendly: Assemble everything in a foil tray, cover tightly, and freeze before baking. When ready to eat, bake straight from frozen at 375°F for about an hour.

I am officially obsessed…

This High-Protein Baked Penne is the perfect blend of indulgence and nutrition—because eating healthy should never mean boring or bland! Whether you’re feeding your family or setting yourself up for a stress-free week of meal prep, this dish is a total winner. Give it a try, and let me know if you’re obsessed as much as I am!

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Breakfast

Easy 3-Ingredient Gluten-Free & Dairy-Free Bagel Bites

If you’ve spent any time scrolling through food content on social media, you’ve probably come across the viral two-ingredient bagel recipe. It’s simple, quick, and surprisingly delicious! But what if you’re looking for a gluten-free and dairy-free version?

Well, I’ve got you covered! I recently came across this genius adaptation from @jackfruitfulkitchen, and I knew I had to give it a try. Spoiler alert: It did not disappoint! These bagel bites are soft, chewy, and packed with flavor—without any gluten or dairy.

Why You’ll Love This Recipe

✔️ Only two main ingredients
✔️ Naturally gluten-free & dairy-free
✔️ Low-carb alternative to regular bagels
✔️ Perfect for meal prep or a quick breakfast

3-Ingredient Gluten-Free & Dairy-Free Bagel Bites

If you’ve spent any time scrolling through food content on social media, you’ve probably come across the viral two-ingredient bagel recipe. It’s simple, quick, and surprisingly delicious! But what if you’re looking for a gluten-free and dairy-free version?
I've got you covered!
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 18 minutes
Course Breakfast, Snack
Cuisine American

Ingredients
  

  • 2 cups almond flour
  • 1 cup dairy-free Greek yogurt I used Kite Hill
  • Everything bagel seasoning optional, for topping

Instructions
 

  • Mix the dough: In a bowl, combine the almond flour and dairy-free Greek yogurt. Stir until a dough forms.
  • Shape the bagels: Divide the dough into small portions, roll into balls, and shape into mini bagels.
  • Add seasoning: If you love that classic bagel flavor, roll or sprinkle them with Everything Bagel seasoning.
  • Bake: Place on a lined baking sheet and bake at 350°F (175°C) for 18-20 minutes or until golden brown.
Keyword bagel bites, dairy-free, easy snacks, gluten-free, healthy recipes, kid friendly recipes, weight loss recipes

And that’s it! You’ve got warm, fresh bagel bites ready to enjoy. Serve them plain, with your favorite dairy-free spread, or as a sandwich base!

Pro Tip:

These bagel bites store well in an airtight container for a few days, making them a great grab-and-go breakfast or snack. You can also freeze them and reheat when needed.

Have you tried making two-ingredient bagels before? Let me know if you give this gluten-free, dairy-free version a shot!

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Health and Fitness

7 Things I’m Loving as a Busy Mom + Weight Loss Coach

As a busy mom and weight loss coach, I’m all about finding things that make my life easier, healthier, and more enjoyable. Whether it’s a quick way to get my protein in, a must-have gym essential, or a kitchen gadget that makes eating healthy fun, I love discovering products that actually help me stay consistent.

Here are 7 things I’m loving right now—and why you might love them too!

1. ATP Labs Supreme Beef Protein Powder (DUKES20 saves 20%)

For years, I struggled to get enough protein. I knew it was important, but let’s be real—between juggling kids, work, and everything else, cooking every meal with enough protein just wasn’t happening. That’s where protein powder became a game-changer.

Why I Love It:
✔ It Helps with Muscle Recovery & Growth – I feel less sore after workouts and actually see results faster.
✔ It Keeps Me Full & Supports Weight Loss – No more constant snacking because I’m actually satisfied.
✔ It’s Quick & Convenient – A shake takes seconds, and I get 20-25g of protein without cooking.

➡️ Try it here: ATP Labs Supreme Beef Protein (Use code DUKES20 to save 20%!)

2. My Favorite Pre-Workout (Code: JESSDUKES)

There was a time when I’d drag myself through workouts, feeling sluggish, unfocused, and just going through the motions. Then I started using pre-workout—and WOW, it changed everything.

It’s not just about a caffeine boost—it helps with focus, endurance, and overall performance, so I can actually push myself in workouts and see results faster. My favorite flavor? Raspberry Lemonade! 🍋💖

➡️ Grab it here: My Favorite Pre-Workout (Use code JESSDUKES to save!)

3. Ninja Creami – The Ultimate Healthy Dessert Hack

If you know me, you know I LOVE ice cream. But I also want to hit my goals—so the Ninja Creami is my secret weapon for making high-protein, low-calorie ice cream at home.

It turns protein shakes, Greek yogurt, or cottage cheese into creamy, dreamy ice cream—so I can enjoy dessert without the guilt.

➡️ Grab yours here: Ninja Creami

4. Brumate MultiShaker – My Favorite Travel Shaker

I bring this everywhere—in my carry-on, to the gym, in the car—it’s leakproof, insulated, and keeps my drinks cold for hours. It’s perfect for protein shakes, pre-workout, electrolytes—everything.

If you’re tired of gross, smelly plastic shakers, this is a must-have.

➡️ Grab yours here: Brumate MultiShaker

5. My Go-To Portable Blender

I use this daily—and it comes with me everywhere if I’m traveling! Whether I’m making smoothies, protein shakes, or blending pre-workout, this small but powerful blender is a lifesaver when I’m on the go.

It’s rechargeable and fits in my bag—no excuses for skipping my protein!

➡️ Grab yours here: Portable Blender

6. My Favorite SculptSeam Leggings

The leggings that make me feel like a million bucks. They’re high-waisted, super flattering, squat-proof, and comfortable enough to wear all day long—whether I’m working out or chasing my kids.

➡️ Shop them here: SculptSeam Leggings (Use code MRSDUKES for a discount!)

7. Apple Watch Band – The Cute & Comfy Upgrade

I wear my Apple Watch every day to track my steps, workouts, and even remind myself to drink water—but the standard band? Not it.

I found this super comfy, stylish, and adjustable band that I love. It’s soft, lightweight, and comes in tons of colors. If you wear your Apple Watch all day like me, this is a must-have.

➡️ Grab yours here: Apple Watch Band

Final Thoughts

As a busy mom & weight loss coach, I need things that make my life easier, healthier, and more efficient. These 7 things have been game-changers for me, and I know they’ll help you too!

Have you tried any of these? Which one do you want to try first? Drop a comment and let me know!

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