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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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Lifestyle

Feel Confident WHILE Losing Weight

Have you ever looked back at old photo albums and realized something was missing? Not the big moments, but you. The family vacation where you ducked behind the kids. The wedding where you volunteered to be the photographer instead of stepping into the frame. The everyday moments you told yourself you’d wait for “until I lose the weight.”

If this hits close to home, you’re not alone. Many of us have spent years watching life happen through the lens of “I’ll show up when…” But what if you could show up confidently right now, even before reaching your goal? Let’s explore how to feel empowered and step into your new identity, starting today.

The All-or-Nothing Trap

You might find yourself in one of two modes:

  • Diet Overdrive: Measuring every bite, obsessing over workouts, and declining every social invitation because it doesn’t fit the plan.
  • Total Abandonment: Eating whatever you want because “I already messed up today; might as well start fresh on Monday.”

Sound familiar? One cookie turns into the whole box. One missed workout becomes a month-long break. But here’s the truth: progress isn’t about perfection. It’s about consistently making choices that align with your goals, even when life gets messy.

Why Confidence Matters Now

Confidence isn’t just about reaching a certain size or hitting a specific number on the scale. It’s about how you carry yourself, how you engage with life, and how you define your worth—regardless of where you are on your journey. The key to feeling confident while losing weight is embracing the process, not just the outcome.

Let’s dive into actionable steps you can take to build confidence and feel amazing as you transform your habits and your life.

1. Ditch the All-or-Nothing Mentality

Imagine you miss one deadline at work. Would you quit your job? Of course not. Missing one bedtime story doesn’t mean you stop reading to your kids forever. So why let one “off-plan” meal derail your entire journey?

Actionable Tip: When you slip up, ask yourself: What’s the next best choice I can make? Maybe it’s drinking a glass of water, taking a short walk, or adding veggies to your next meal. Small, consistent actions add up over time.

2. Dress for the Body You Have Today

You don’t have to wait until you’re at your goal weight to feel good about how you look. Wearing clothes that fit well and make you feel great can boost your confidence instantly.

Actionable Tip: Treat yourself to a few staple pieces that flatter your current shape. Focus on fit and comfort—not the size tag. When you feel good in your clothes, you’re more likely to feel good about yourself.

 

3. Start Practicing Self-Talk That Builds You Up

The way you speak to yourself matters. Negative self-talk can keep you stuck, while positive, empowering words can propel you forward.

Actionable Tip: Replace phrases like “I’ll never…” or “I’m so bad at…” with affirmations. Try: “I’m learning to take care of my body” or “I’m proud of the progress I’ve made.” Write these affirmations down and say them daily.

4. Create a Flexible Plan

Life doesn’t always go according to plan, and that’s okay. The key is to have a strategy that works even when things get messy.

Actionable Tip: Instead of rigid rules, focus on habits you can adapt. For example: If you’re too busy to cook, keep healthy frozen meals on hand. If you miss a workout, aim for 10 minutes of movement instead of skipping entirely. Plan for indulgences by balancing them with nutritious meals.

5. Celebrate Non-Scale Victories

Weight loss isn’t the only marker of progress. Maybe your clothes fit better, you have more energy, or you’re sleeping more soundly. These wins deserve celebration too.

Actionable Tip: Keep a journal to track non-scale victories. Look back on it when you need a confidence boost.

6. Step into the Frame

This one’s big. Don’t wait until you’ve lost the weight to be in the photos. Your family, friends, and future self want to see you—just as you are.

Actionable Tip: Start small. Take a selfie or jump into a group photo. Over time, you’ll see yourself through a more compassionate lens.

And at the end of the day, remember…

Confidence isn’t a destination; it’s a choice you make every day. By shifting your minds

et, embracing where you are, and celebrating the journey, you can start living fully now—not “when.”

So take that photo. Put on the outfit you love. Say yes to the dinner invite. Because the life you’re building isn’t just about losing weight; it’s about stepping into a version of yourself who shows up and shines—every step of the way.

What’s one thing you are going to do today to feel confident in your skin? Let me know in the comments!

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Health and Fitness

7 Things the Weight Loss Industry Doesn’t Want You to Know

Diets have a staggering 95% failure rate. Let that sink in. For decades, the weight loss industry has sold you quick fixes, rigid plans, and expensive products that promise transformation. And yet, like so many busy, ambitious women, you’ve likely spent years trying everything — counting calories, cutting carbs, fasting, endless meal prepping, detoxes.

You’ve put in the effort, done the work, and followed all the advice. But if you’re still feeling stuck, frustrated, and caught in the exhausting cycle of losing and regaining weight, it’s time to look under the hood and uncover the truth.

 

The problem isn’t you. You’re not failing diets — diets are failing you. They don’t address the deeper issues that keep you stuck. Today, we’re pulling back the curtain on the 7 biggest truths the weight loss industry doesn’t want 

you to know.

1.Diets Aren’t Designed to Be Sustainable

Diets are built on restrictions — cutting calories, eliminating food groups, and following rigid rules. While they may deliver quick results, they’re not meant for the long haul. That’s because the industry profits from repeat customers. When you regain the weight (which most people do), you’re likely to buy into the next “miracle” plan.

What to Do Instead: Focus on building sustainable habits. Think less about what you can’t have and more about what you can add: nourishing foods, mindful movement, and self-compassion.

2. Diets Are Designed to Fail

Did you know that 95% of diets fail, and most people regain the weight they lose within 1 to 5 years? The weight loss industry thrives on this failure rate, keeping you locked in a cycle of starting over. They sell you the illusion of perfection: You’re either “good” (eating clean, working out) or “bad” (indulging, skipping a workout). This black-and-white thinking leads to cycles of extreme dieting followed by burnout and bingeing.

What to Do Instead: Ditch the “all-or-nothing” mentality. Progress is about consistency, not perfection. One missed workout or indulgent meal doesn’t undo all your efforts.

3.Your Relationship with Food Matters More Than the Plan

Diets focus on what you eat but rarely address why you eat. Emotional triggers like stress, boredom, or sadness often lead to overeating, but the industry doesn’t teach you how to manage these.

What to Do Instead: Start journaling or reflecting on your eating habits. Ask yourself: Am I hungry, or am I eating for comfort? Developing a healthy relationship with food is key to long-term success.

4.Weight Loss Is About More Than Willpower

The industry loves to blame you for “lack of willpower” when you fall off a plan. But willpower isn’t infinite, and it’s not the solution to everything. External factors like stress, sleep, and hormones play a huge role in your ability to stay consistent.

What to Do Instead: Focus on creating an environment that supports your goals. Stock your kitchen with nourishing options, prioritize sleep, and manage stress through activities like yoga or meditation.

5.Extreme Calorie Deficits Backfire

Eating too few calories might seem like the fastest way to lose weight, but it can wreck your metabolism, cause muscle loss, and lead to intense hunger and cravings. This is why so many people regain weight after restrictive diets.

What to Do Instead: Fuel your body adequately. Instead of obsessing over counting every calorie, focus more on the how food actually makes you feel. I recommend using something much more powerful that macros and calories: the hunger scale. Learn to trust your body’s hunger gauge to tell you when to fill up and when you’re full. Retrain your brain to pay attention to hunger cues and follow some practical steps to build habits of measuring your food consumption based on your level of hunger. If you want support with this, and are ready to break through your weightloss plateau- snag The Fit Mom Blueprint. This all-inclusive 150+ page guide will give you the exact roadmap to how I lost 80 pounds without counting calories!

6.The “Perfect Time” Doesn’t Exist

Waiting for the perfect moment to start (like after a vacation or when work slows down) is a common trap. Life will always throw you curveballs, and if you keep waiting, you’ll never start.

What to Do Instead: Start small, even when life is busy. Commit to one or two habits, like drinking more water or adding vegetables to your meals, and build from there.

7.The Scale Is Just One Measure of Success

The weight loss industry often equates progress with a number on the scale, but this doesn’t reflect your overall health or well-being. Weight can fluctuate due to water retention, hormones, or muscle gain, making it an unreliable sole indicator of progress.

What to Do Instead: Celebrate non-scale victories: how your clothes fit, increased energy, better sleep, or feeling more confident in your skin.

The weight loss industry profits from keeping you stuck in a cycle of unrealistic expectations and self-blame. But you don’t need another restrictive diet or quick fix. You need a sustainable, balanced approach that prioritizes your long-term health and happiness.

It’s time to rewrite the narrative. Focus on progress over perfection, address the deeper “why” behind your habits, and celebrate the wins that go beyond the scale. The real transformation starts when you take back your power and embrace a lifestyle that works for you.

Which of these truths surprised you the most? Share your thoughts in the comments below!

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Breakfast

Chocolate Chip Mini-Muffins

Because let’s be real—sometimes you just need a sweet treat that doesn’t derail your progress. You know those moments when you’re craving something warm, chocolatey, and straight-up delicious but don’t want to wreck your momentum? These 7-ingredient banana oat muffins are your new best friend.

They’re soft, naturally sweetened, and packed with real, wholesome ingredients that won’t leave you feeling sluggish or regretful later. Plus, they’re kid-approved (because let’s be honest, if my toddler eats them, we know they’re good).

Why You’ll Love These Muffins:

✔️ No flour, no refined sugar, no guilt. Just simple ingredients you probably already have.
✔️ One bowl = easy cleanup. Ain’t nobody got time for a million dishes.
✔️ Naturally sweetened with bananas and maple syrup.
✔️ Great for meal prep. Make a batch, freeze some, and have a quick snack ready whenever you need it.
✔️ Perfect for busy moms. Whether you need a grab-and-go breakfast or an afternoon pick-me-up, these little muffins have your back.

How to Make Them:

Healthy mini-muffins that the whole family will love

The Easiest Healthy Mini-Muffins You’ll Ever Make

These 7-ingredient banana oat muffins are your new best friend.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 18 minutes
Course Breakfast, Dessert, Snack

Ingredients
  

  • 🍌 2 ripe bananas mashed
  • 🥜 1.5 cups oats quick or rolled
  • 🥜 ½ cup peanut butter or almond butter
  • 🍁 ⅓ cup maple syrup or honey
  • 🌿 1 tsp vanilla extract
  • ⚡ 1 tsp baking powder
  • 🍫 ½ cup chocolate chips because life is better with chocolate

Instructions
 

  • Preheat your oven to 350°F and line a muffin tin with liners or lightly grease it.
  • In a mixing bowl, mash the bananas until smooth.
  • Stir in the oats, peanut butter, maple syrup, vanilla extract, and baking powder until well combined.
  • Fold in those glorious chocolate chips.
  • Scoop the batter into your muffin tin, filling each cup about ¾ full.
  • Bake for 18-20 minutes or until the tops are golden and set.
  • Let them cool for a few minutes before devouring (if you can wait that long).
Keyword guilt free, healthy, kid-friendly, sweet treat

Ways to Switch It Up:
Nut-Free? Swap peanut butter for sunflower seed butter.
Want More Protein? Add a scoop of your favorite protein powder.
Extra Texture? Toss in some chopped nuts or shredded coconut.
Feeling Fancy? Drizzle with melted dark chocolate after baking.

How to Store:
Fridge: Keep them in an airtight container for up to 5 days.

Freezer: Store in a freezer bag for up to 3 months—just pop one in the microwave for 20-30 seconds when you need a quick bite!

These banana oat muffins are proof that healthy eating doesn’t have to be complicated. They’re quick, easy, and totally hit the spot when you need something sweet. So go ahead—bake a batch, pour yourself a coffee, and enjoy a treat that loves you back.

Tag me @mrsdukesfitspo if you make these—I need to see your muffin creations!

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Main Dish

SPINACH PESTO BOWL

INGREDIENTS:

  • Garlic Banza Rice

  • Chicken sausage

  • 1 tsp olive oil

  • 2 tsp Kale Vegan Pesto (Trader Joe’s)

  • 2 tsp Mayo

  • Spinach

  • Grape tomatoes

  • Parmesan Cheese (I used dairy free)

  • Basil and Cracked Pepper Chicken

  • Sausage (from costco)

DIRECTIONS:

  1. Prep banza rice according to the instructions and set aside.

  2. Slice up chicken sausage and add it to a skillet over medium heat with olive oil. Brown sausage for 1-2 minutes each side.

  3. Meanwhile, combine kale pesto and mayonnaise to a bowl. Stir together and add a little water to thin it out.

  4. Add a handful of spinach, tomatoes, banza rice and kale pesto mixture to the skillet with the chicken sausage and mix together. Cook for 1-2 minutes and remove from heat.

  5. Top with parmesan cheese and enjoy.

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