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Dairy Free

The Easiest Meal Prep Hack Ever: 10 Ways to Use Shredded Chicken for Quick, Healthy Dinners

If you’re a busy mom trying to lose weight, keep your family fed, and not lose your mind by 5:00 PM… let me introduce you to your new favorite dinner hack:

Shredded chicken.

Yep. That’s it. It sounds simple, but hear me out—this ONE thing will save you hours in the kitchen, eliminate the “what’s for dinner?” panic, and help you stay on track with your goals.

When I lost 80 pounds, one of my biggest game-changers wasn’t cutting out carbs or spending hours meal prepping elaborate dishes. It was learning how to make simple, high-protein meals that I could throw together fast.

Here’s why shredded chicken is the MVP of weight loss meal prep:

  • It’s versatile (see below 👇).
  • It keeps well in the fridge for up to 4 days and can be frozen.
  • It pairs easily with veggies, grains, wraps, or salads.
  • It’s high in protein and low in fat—aka perfect for fat loss.

✅ How to Prep It:
Make a big batch of shredded chicken using any of these easy methods:

  • Crockpot: Add chicken breasts, a little broth or water, and seasoning. Cook on low for 6-8 hours, then shred.
  • Instant Pot: Pressure cook chicken with broth for 15 minutes.
  • Boil & shred: Super quick, especially for frozen chicken.

Now… let’s get into 10 dinner ideas you can make with shredded chicken, so you don’t eat the same thing on repeat and get bored by day three.

1. Buffalo Chicken Lettuce Wraps
Toss shredded chicken in buffalo sauce and wrap in romaine or butter lettuce. Top with diced celery and a drizzle of ranch or blue cheese yogurt dressing.

2. BBQ Chicken Sweet Potato Bowls
Top a roasted sweet potato with shredded chicken mixed in BBQ sauce. Add steamed broccoli or green beans on the side for a complete meal.

3. Chicken Street Tacos
Warm up corn tortillas and load with chicken, shredded cabbage, pico de gallo, and a squeeze of lime. Add avocado if you want some healthy fats!

4. Protein-Packed Chicken Salad
Mix shredded chicken with plain Greek yogurt, mustard, diced pickles, and a little seasoning. Serve with crackers, cucumbers, or in a wrap.

5. Southwest Chicken Bowls
Layer shredded chicken with rice or cauliflower rice, black beans, corn, salsa, and avocado. Sprinkle some shredded cheese if you’re feeling it!

6. Chicken Alfredo Zoodle Skillet
Heat chicken with a light alfredo sauce and spiralized zucchini noodles (or use hearts of palm noodles). Add spinach for extra fiber and volume.

7. Crispy Chicken Tostadas
Spread mashed black beans on baked tostadas, top with chicken, shredded lettuce, and hot sauce. Bonus: your kids will love this one too.

8. Asian Chicken Lettuce Cups
Toss shredded chicken in coconut aminos, a little sesame oil, garlic, and ginger. Serve in lettuce cups with shredded carrots and cucumber.

9. Chicken and Veggie Stir Fry
Sauté your favorite stir fry veggies, toss in shredded chicken, and add low-sodium soy sauce or coconut aminos. Serve over rice or quinoa.

10. High-Protein Chicken Pasta
Toss shredded chicken into a high-protein pasta with marinara or pesto and roasted veggies. Easy comfort food—without blowing your goals.

✨ Pro Tip:
Store prepped shredded chicken in 2-cup containers or baggies so it’s grab-and-go ready. Label and freeze any extras so you’re never stuck on a busy night!

You don’t need to make different meals for your family and yourself. You don’t need to spend your entire Sunday meal prepping. You just need a system that works with your life.

And prepping your protein ahead of time is the exact kind of system that helps busy women like you stay consistent without feeling overwhelmed.

Want more simple, family-friendly weight loss strategies like this?
📥 Grab my free guide: One Meal, Two Ways – it shows you how to make meals your whole family will love without falling off track.

You don’t have to do it perfectly. You just have to make it easier.
Let shredded chicken be your first step. 😉

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gluten free

5 Tips for Eating On the Go (Without Blowing Your Weight Loss Goals)

From one busy mom to another

Let’s face it—life gets messy.
Between school drop-offs, soccer practice, errands, and maybe a minute to breathe, sitting down for a perfectly prepped meal isn’t always realistic.

And that used to stress me out.
Because I thought eating healthy meant I had to cook every meal from scratch, avoid fast food like the plague, and carry around a Tupperware container 24/7.

But here’s what I’ve learned after losing 80 pounds and actually keeping it off:
It’s not about perfection. It’s about being prepared—even when life is chaotic.

So if you’re constantly eating on the go and feel like it’s sabotaging your progress, here are 5 practical tips to help you stay on track (without living in your kitchen):

1. Check the Menu Ahead of Time
I used to make food decisions when I was already starving—and it showed.
Now? I take 2 minutes before we head out to scan the menu and pick something with protein, fiber, and healthy fats.

This tiny habit saves me from panic-ordering a triple cheeseburger out of pure desperation.

Pro tip: Most restaurant websites (and even fast food chains) have nutrition info available. Use it!

2. Prioritize Protein
Listen, I love a good French fry moment—but if your meal is all carbs and no protein, you’re gonna be hungry again in an hour (and probably hangry).

Whether you’re grabbing a breakfast sandwich or a burrito bowl, make sure there’s a solid source of protein in it:

  • Grilled chicken
  • Turkey
  • Eggs
  • Steak
  • Tofu
  • Even protein shakes if it’s truly on-the-go

Protein keeps you full, supports your metabolism, and makes a huge difference in your results.

3. Customize Without Guilt
This one’s big: You are allowed to ask for what you want.
Don’t be afraid to say:

  • “No bun, please.”
  • “Can I sub veggies for fries?”
  • “Sauce on the side?”

It’s not about being “that girl.”It’s about being the woman who respects her goals and enjoys her meal.

Confidence is built one intentional choice at a time.

4. The Half-Now, Half-Later Trick
Restaurant portions these days? Out of control.
I used to clear my plate because, well, it’s there.
Now I split it in half before I start eating. Half now, half for later.

It’s a simple mindset shift that helps you stay full and in control—without feeling deprived.

Bonus: You save money and future-you gets a bonus meal. Win-win.

5. Don’t Fear Fast Food—Learn to Work With It
Newsflash: You don’t have to swear off drive-thrus to lose weight.
You just have to make smarter choices.

Here are a few of my go-to orders:

  • Chick-fil-A: Grilled nuggets + fruit cup
  • Chipotle: Bowl with double protein, skip the chips, load up on veggies
  • Starbucks: Egg white bites + a protein box
  • Wendy’s: Grilled chicken sandwich (no bun) + side salad
  • Panera: Mediterranean bowl with chicken or turkey chili

It’s not about avoiding fast food—it’s about navigating it with purpose.

Final Thought: It’s Not All or Nothing
You don’t need a “perfect” meal to make progress.
You just need to plan ahead, make intentional swaps, and give yourself a little grace.

Eating on the go isn’t a setback—it’s just real life.
And when you know how to handle it?
You stay in control of your goals, no matter what the day throws at you.

Want my full guide to fast food and restaurant swaps that actually work for busy moms?

👇 Click below to grab The Fit Mom Blueprint 👇
It’s the step-by-step plan I used to lose 80 pounds without restrictive diets, long workouts, or sacrificing real life.

👉 [CLICK HERE TO GET IT NOW] 👈

Because weight loss should fit your life—not take it over.

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gluten free

Plan Your Day Like You Plan Your Kids’ Schedules

Food. Movement. Rest. That’s the secret.

Let’s be honest—if we managed our kids’ lives the way we sometimes manage our own, CPS would probably show up. 😂

Think about it:
Our kids have routines. Meals. Naps. Soccer practice. Bedtime.
Everything is planned, protected, and prioritized.

But when it comes to us?
We’re over here skipping meals, running on caffeine, collapsing into bed at midnight, and wondering why we can’t seem to lose the weight.

It’s not a motivation problem. It’s a planning problem.

And once I realized that—everything changed.

Here’s the truth no one wants to say out loud:
If you want results, you have to start treating your goals with the same respect you give your family’s calendar.

So let me break it down for you—the 3 things I started scheduling like they were non-negotiable appointments:

1. Food: Fuel Yourself On Purpose
You wouldn’t let your kid skip lunch and then be shocked when they’re hangry at 4 p.m.
But how many times have you skipped meals, then binged in the pantry after a long day?

Start simple:

  • Plan 3 meals + 1-2 snacks.
  • Include protein at every meal (seriously, it’s a game changer).
  • Don’t wait until you’re starving—that’s when decisions go sideways.

When food is an afterthought, it becomes a problem.
When it’s planned, it becomes fuel.

2. Movement: Schedule It Like a Practice
You wouldn’t just “see how the day goes” when it comes to your kid’s soccer game.
So stop doing that with your workouts.

Here’s what worked for me:

  • I picked a consistent time block I could protect.
  • I started with just 20-30 minutes—no all-or-nothing nonsense.
  • I treated it like a meeting. It’s not optional. It’s on the calendar.

Your body craves movement. Your mind needs the release. And your goals? They depend on it.

3. Rest: Protect Your Peace
I used to wear exhaustion like a badge of honor—until I realized it was holding me back.
Your body doesn’t change when you’re working out.

It changes when you’re recovering.

  • Prioritize 7-8 hours of sleep when you can.
  • Take rest days without guilt.
  • Build in quiet time. Even if it’s 10 minutes alone in your car.

You can’t pour from an empty cup—and burnout won’t get you to your goals faster.

From One Busy Mom to Another…
You’re doing everything for everyone else.
But you matter too.

Planning your own meals, movement, and rest isn’t selfish—it’s smart.
Because when you feel good, everyone around you benefits.

Want to know exactly how I made this all work while juggling kids, work, and life?

👇 Click below to grab my Fit Mom Blueprint—
the step-by-step game plan I used to lose 80 lbs without dieting, guilt, or overwhelm.

👉[CLICK HERE TO GET IT NOW] 👈

You don’t need more willpower. You need a better strategy.
And this is it.

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gluten free

Plateau Busters

Feeling Stuck in Your Weight Loss? Start Here.

 

Let’s be honest—there’s nothing more frustrating than doing “all the right things” and seeing nothing move.

The workouts? Still happening.
The food? Mostly dialed in.
The effort? Definitely there.
But the scale? Stubborn.

Welcome to the dreaded plateau.

But here’s what I want you to know:
A plateau isn’t failure. It’s feedback.

Your body isn’t broken.
You’re not lazy.
And you haven’t hit your limit.

What you have hit… is a moment to pause, reflect, and realign.

So before you throw in the towel or double down on the punishment-mode workouts, let’s do a little self-check-in. Because sometimes, the shift you need isn’t physical—it’s mental.

🧠 5 Self-Eval Prompts to Break Through Your Plateau
These questions are here to help you get real with yourself—not to guilt you, but to guide you.

Grab a journal (or the Notes app) and answer honestly. No perfection. No judgment. Just truth.

1. Am I being as consistent as I think I am?
→ Are you tracking “clean eating” but skipping the bites, sips, and extras?
→ Are your workouts regular—or more like “sometimes”?
Plateaus often expose the tiny cracks in consistency. Don’t beat yourself up—just tighten it up.

2. Am I fueling or just cutting?
→ Are you eating enough protein?
→ Are you under-eating, skipping meals, or avoiding carbs out of fear?
Your body isn’t a machine that thrives on less and less—it’s a system that needs smart fuel to burn fat and build lean muscle.

3. Is my stress sabotaging my progress?
→ Are you sleeping 7–8 hours a night?
→ Are you running on caffeine and cortisol all day?

Stress and sleep matter. No amount of cardio can outrun a dysregulated nervous system.

4. Have I gotten bored (mentally or physically)?
→ Are your workouts on autopilot?
→ Is your routine feeling stale?
Sometimes your body—and your mind—just need a change. New workouts. A different meal plan. A fresh goal to chase.

5. Am I letting the scale define my success?
→ Are you measuring inches, energy, strength, confidence… or just pounds?
Progress shows up in a lot of ways. Don’t let the scale blind you to everything else that’s improving.

💡 Remember:
Plateaus aren’t punishment.
They’re invitations—to slow down, reassess, and evolve.

Maybe you don’t need to go harder.
Maybe you need to go smarter.

 

So here’s your challenge:

Pick one of the prompts above, reflect on it deeply, and take one small action to shift.

✨ Upping your protein.
✨ Adjusting your sleep routine.
✨ Changing your workouts.
✨ Rewriting the way you define progress.

Whatever it is—do it on purpose. Your breakthrough doesn’t come from pushing harder. It comes from being more intentional.

You’re not broken. You’re just in between breakthroughs.

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Dressings

Dairy Free Ranch Dressing

 

If there’s one thing that’s been a non-negotiable in our fridge lately, it’s this homemade ranch dressing.

I’ve made it at least a dozen times in the past few weeks, and every time it disappears faster than I can blend up a new batch. It’s thick, creamy, packed with flavor—and somehow totally dairy-free. Whether we’re dunking fresh veggies after school, drizzling it over massive loaded salads, or slathering it on Chipotle chicken tacos (my personal favorite), it’s become our go-to for everything.

What I love most is how simple it is to make with just a handful of pantry and fridge staples—but the taste? Way better than anything you’ll find on a store shelf. Once you whip this up and give it a try, I promise: you won’t go back to bottled ranch again.

 

Dairy Free Ranch

This simple, fresh dressing is perfect for drizzling over salads, dipping veggies, or adding flavor to any meal.
Print Recipe

Ingredients
  

  • 1 egg
  • 1/4 cup unsweetened almond milk
  • 1/2 teaspoon minced garlic
  • 1.5 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 cup avocado oil
  • 2 –3 tablespoons fresh dill chopped
  • 1 tablespoon fresh chives chopped

Instructions
 

  • In a tall jar or mixing container, combine the egg, almond milk, minced garlic, apple cider vinegar, Dijon mustard, salt, and garlic powder.
  • Blend using an immersion blender until smooth and creamy.
  • While continuing to blend, slowly drizzle in the avocado oil. Adding it slowly is key—this helps the dressing emulsify and prevents it from breaking.
  • Once the mixture has thickened to a creamy consistency, add in the fresh dill and chives. Blend briefly until herbs are incorporated.
  • Transfer to a sealed jar or container and store in the refrigerator. Enjoy within 5–7 days.
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Dairy Free

🌶️ Copycat Chipotle Chicken Thighs

If you’re anything like me, you’ve probably stood in line at Chipotle wondering how they make that smoky, juicy chicken so dang flavorful. Well, friend—wonder no more. This Copycat Chipotle Chicken Thighs recipe brings that same bold, spicy flavor right to your kitchen (without the takeout line).

Whether you’re craving a burrito bowl, need protein for your meal prep, or just want something that tastes like it took hours (but didn’t), this one’s for you. It’s got the perfect blend of chipotle heat, garlic, and spices—plus that signature char you get from grilling. Bonus: it’s super easy to make ahead and keep on hand all week.

Let’s dive in, you’re about to level up your chicken game.

🌶️ Copycat Chipotle Chicken Thighs

Smoky, spicy, just like your favorite Chipotle marinade. Perfect for burritos, bowls, or salads.
Print Recipe
Course dinner, lunch
Cuisine American, Mexican

Ingredients
  

  • 1 7-ounce can chipotle chilis in adobo sauce
  • 2 teaspoons minced garlic
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 teaspoon black pepper
  • 1½ teaspoons dried oregano
  • 2 teaspoons salt
  • 1 teaspoon stevia optional
  • or 1 tablespoon honey
  • 2 tablespoons avocado oil
  • 1 cup water
  • 2 –3 pounds boneless skinless chicken thighs

Instructions
 

  • Make the Marinade- In a blender, combine: Chipotle chilis, Garlic, Cumin, Chili powder, Black pepper, Oregano, Salt, Stevia or honey (optional), Avocado oil, Water
  • Blend until completely smooth.
  • Marinate the Chicken- Place chicken thighs in a large resealable bag or dish. Pour the marinade over the chicken and coat thoroughly.
  • Seal and refrigerate for at least 1 hour, or preferably overnight for the best flavor.
  • Grill the Chicken
  • Preheat your grill to medium-high heat.
  • Remove chicken from the marinade (discard any excess).
  • Grill for 5–6 minutes per side, or until the internal temperature reaches 165°F (74°C).
  • Serve
  • 10, Rest the chicken a few minutes before slicing.
  • Serve in tacos, burrito bowls, salads, or over rice.
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Health and Fitness

Try These Habits On For Size

15 Quick, Doable Habits to Boost Your Health Without Overhauling Your Life

Let’s skip the fluff: you don’t need to change everything to start feeling better in your body.

You just need to change something.
And then keep doing it long enough for it to matter.

If you’ve ever said:
➡️ “I don’t have time.”
➡️ “I don’t know where to start.”
➡️ “I always fall off track.”

…this list is your new bestie.

Here are 15 quick, low-lift healthy habits to try on for size. See what fits. Keep what works. Toss what doesn’t. No pressure—just progress.

1. Start your day with 16 oz of water.
Before coffee. Before your phone. Hydrate like a grown woman who cares about her energy.

2. Move your body for 10 minutes.
Dance, stretch, walk, squat—just move. 10 minutes > zero minutes.

3. Add protein to breakfast.Start strong. Eggs, Greek yogurt, protein shake…whatever keeps you full and focused.

4. Eat one veggie at lunch or dinner.
No need to turn into a rabbit. Just one veggie. One meal. Done.

5. Track your water for a day.
Just notice how much (or how little) you’re drinking. Awareness is everything.

6. Go outside before 10 AM.
Sunlight resets your mood, your hunger, your sleep. It’s magic. Get some.

7. Set a 9:30 PM screen curfew.
TikTok can wait. Protect your sleep like it’s your peace—because it is.

8. Put your phone across the room at night.
Stop scrolling in bed. Sleep better. Win the morning.

9. Pack a snack when you leave the house.
A protein bar. Almonds. Something to save you from the drive-thru spiral.

10. Practice the “one-plate rule.”
Fill your plate once. Eat it. Enjoy it. No seconds, no grazing. Simple.

11. Swap your soda for flavored water.
Or sparkling water. Or tea. Whatever keeps you sipping without the sugar crash.

12. Stand up every hour.
Especially if you sit for work. Stretch, walk, shake it out.

13. Write down 3 wins before bed.
Big or small. Train your brain to see your own progress.

14. Say one kind thing to yourself daily.
Because your inner voice sets the tone for your whole life.

15. Pick one habit and commit for 7 days.
Don’t try to do all 15. Pick one. Practice. Then stack another.

The Bottom Line:
Change doesn’t have to be hard.
It just has to be done.

So don’t wait until Monday.
Don’t wait until you “feel motivated.”
Just pick a habit. Try it on. See how it feels.

You in? 👇
Drop a comment and tell me which one you’re starting with—I’ll hype you up and help you stick with it.

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Health and Fitness

Pack Your Sunscreen… and Your Healthy Habits ☀️💪

How to Enjoy Vacation Without Starting Over

Let’s be real: when you’re packing for a trip, you’ve got a checklist.

Makeup? Check.
Flat iron? Yep.
Cutest sandals you own? Absolutely.

But here’s what most women forget to pack…
👉 Their healthy habits.

And no, I’m not talking about dieting on vacation (ew). I’m talking about keeping the small, powerful routines that help you feel like you—even when you’re sipping margaritas and living your best beach life.

Because here’s the truth:

You don’t need a “perfect week” to make progress.
You need consistency—especially when things are a little imperfect.
So instead of going full YOLO and coming home bloated, tired, and feeling like you “have to start over”…
Let’s make this vacation different.
Let’s make it guilt-free and goal-aligned.
Here’s how:

1. Anchor Your Day with Protein

Start your day with something that fuels you, not just fills you. Whether it’s eggs, Greek yogurt, or a quick protein shake, getting protein in first thing helps stabilize your blood sugar and reduces cravings later in the day. Plus, you’ll be less likely to demolish that bread basket at lunch just because you “accidentally skipped breakfast.”

2. Get in a Walk—Every. Single. Day.

Vacation is the perfect time to sneak in some joyful movement. Walk the beach, explore the town, or stroll to that cute café you’ve been eyeing. You don’t need a gym to stay active—just 20–30 minutes of movement can boost your energy and your mood.

3. Hydrate Like It’s Your Side Hustle

Planes, sun, salty food, cocktails… they all dehydrate you like crazy. Bring your water bottle, keep refilling it, and aim to drink throughout the day. Hydration keeps your hunger cues in check and helps you avoid that sluggish “why do I feel like crap?” vibe halfway through your trip.

4. Follow the One-Plate Rule

Buffets don’t have to be your downfall. Here’s the deal: serve yourself one plate, pick your favorites, and walk away satisfied. No piling. No grazing. No guilt. Just mindful, intentional eating that still lets you enjoy the dang vacation.

5. Mindset Over Mayhem

A single croissant or frozen cocktail won’t derail your progress. But the “nothing counts on vacation” mindset? That will. You’ve worked too hard to throw it all out the window for a few days of mindless choices.

Instead, keep promises to yourself—even on vacation.
It’s not about restriction. It’s about respecting your goals.

The Bottom Line:
The real flex isn’t how much you “let go” on vacation.
It’s coming home proud—not panicked.

So yes, pack the sandals. Pack the sunscreen.
But don’t forget to pack you—the version of you who shows up, even when it’s inconvenient.

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gluten free

Red, White, & Goals

Let’s talk about the real challenge of holiday weekends: staying on track with your health goals while still enjoying yourself. Between the BBQ spreads, cocktails, and dessert tables, it’s easy to feel like you have to choose between having fun and staying committed.

But here’s the truth: You don’t have to choose.
You get to do BOTH. And here’s how:

1. Decide Who You Want to Be BEFORE You Show Up

Don’t leave it to willpower in the moment. That’s like showing up to a fireworks show without bug spray and hoping the mosquitoes just leave you alone. Set your intention. Are you the woman who’s committed to her goals AND knows how to have fun? Then act like it.

2. Own Your Choices Like a Boss

If you want the burger, have the burger. But skip the side of guilt, okay? Be intentional. Eat slowly. Enjoy every bite. But also know that you can say no to the second plate, or the third drink, because you’re not trying to feel like a bloated firecracker the next day.

3. BYO Glow-Up Options

Bring a dish you love that aligns with your goals. Watermelon salad, grilled veggie skewers, or those protein-packed brownies you’ve been loving. That way you KNOW you’ve got options that won’t wreck your progress.

4. Move Your Body (Yes, Even on a Holiday)

No, you don’t have to hit the gym. But take a walk before the party. Dance your booty off when the music starts. Play tag with the kids. Movement isn’t punishment—it’s how you remind yourself that your body is a blessing.

5. Don’t Let One Day Spiral Into a Whole Month

You didn’t ruin anything. Even if you went off-plan. Even if you said “yes” to all the things. One holiday doesn’t undo your progress—but beating yourself up might. Get back to your routine the next day like the badass you are.

Final Word:

You deserve to celebrate freedom this weekend—especially the freedom from diet culture, all-or-nothing thinking, and the toxic idea that you have to “start over” every Monday.

Live your life. Eat the burger. Rock your goals. Because this version of you? She doesn’t shrink back. She shows up.

Ready to feel confident AF this summer without starting over every week? The Fit Mom Blueprint is your game plan. Let’s get you there.

[Get The Fit Mom Blueprint]

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Uncategorized

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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Uncategorized

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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