The Mug Life Podcast

Brittany Dunkley
  • 5.0 (1)
  • Health & Fitness
  • Updated Biweekly

Welcome to The Mug Life Podcast! Recorded straight from my car, where we keep it real, coffee mug in hand, and no lids required. I’m Brittany, a nutrition and fitness coach for moms, mom of two, and your unfiltered guide to balancing mom life and your health goals. This is the podcast for moms who want a holistic approach to health—no fad diets, no food guilt, and definitely no restrictions. (Remember, we don’t use lids around here.) So, whether you're in the school pickup line or hiding in your car for 10 minutes of sanity, grab your coffee, ditch the lid, and let’s chat. ☕

  1. Jan 20

    015: How to Be More Consistent with Your Healthy Habits as a Mom (Without Trying Harder)

    Ever feel like no matter how many times you try again, your healthy habits just… don’t stick? You start strong. You feel motivated. And then life happens… the kids need you, work gets crazy, you’re exhausted — and suddenly your plan feels impossible and those habits are a pain in the butt.  You’re not failing. This is so normal. You’re just trying to force habits that don’t match your life right now. Most advice out there? Push harder. Be more disciplined…But that approach only leads to guilt, shame, and quitting altogether. In this episode, I’m putting you back in the driver’s seat of your habits. I share my framework for moms called CAR: Capacity, Alignment, and Reason — a simple, realistic approach that helps you: Start small with what you can actually handle today (Capacity) Make your habits fit your real life and values (Alignment) Connect to your true “why” so motivation lasts without guilt or shame (Reason) Plus, there’s a free habit tracker in the show notes to help you build small wins, reduce overwhelm, and actually see your progress stack up — without starting over every week. If you’re tired of trying harder, tired of starting over, and ready to actually stick with your habits, this episode is for you. Listen to this week’s episode of the Mug Life Podcast wherever you tune into podcasts. 🎧 Grab your coffee (lid or no lid 😉) and hit play! Download your FREE habit tracker HERE! Connect and Follow Brittany on instagram: ⁠https://www.instagram.com/brittanydunkley_/ If you loved this episode, please share it with a mom friend! Because the more moms who listen to my podcast, the more moms I can help! Workouts made for you by me: Full Body or Split Program (You get both programs for 34.99/month) And if you want support this January and want to lose fat and feel calmer around food, apply to work with me here: Work with Britt 1:1 in her signature fat loss program: ✨Reclaim YOU💅 https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header

    32 min

  2. Jan 13

    014: Reclaim Your Year — A Simple Planning Process to Start the Year Feeling More Aligned

    In this episode of the Mug Life Podcast, I'm sharing the simple planning session I use to reclaim clarity for the year ahead — including how I chose my word and why this works better than traditional goal setting. I walk you through a simple, copy-and-paste planning checklist you can use with ChatGPT to plan your year with less pressure and more clarity. It’s meant to feel grounding, doable, and honestly… kind of fun. I hope you enjoy it and find it helpful. This was by far my favorite start to a year I’ve had — it was so good for the soul. Here is the copy and paste prompt: Reclaim Your Year- A Guided Reflection Notebook I used: https://www.amazon.com/dp/B0C2GY9DMH?ref=ppx_pop_dt_b_product_details&th=1 🎧 Grab your coffee (lid or no lid 😉) and hit play! Connect and Follow Brittany on instagram: ⁠https://www.instagram.com/brittanydunkley_/ If you loved this episode, please share it with a mom friend! Because the more moms who listen to my podcast, the more moms I can help! And if you want support this January and want to lose fat and feel calmer around food, apply to work with me here: Work with Britt 1:1 in her signature fat loss program: ✨Reclaim YOU💅 https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header

    46 min

  3. Jan 1

    013: How to Actually Lose Fat This Year – 4 Simple Steps to Start the Year Without Burnout By February

    Do you ever feel like you’re starting over every January? Like fat loss feels impossible, even though you’re so motivated at the start… but by February you feel like you are dragging and just not motivated anymore? In this episode, I’m sharing 4 simple, no-tracking steps to make fat loss actually sustainable this year. If your body has been living in stress mode, skipped meals, and constant food rules, it’s not ready to let go yet. And forcing another deficit just makes hunger louder, cravings stronger, and fat loss feel like a fight. We want something sustainable.  I’ll walk you through: Why most January plans fail moms (and why it’s not a discipline issue) What chronic dieting actually does to your body and appetite What to focus on in January instead so fat loss actually works later The simple recovery habits that calm food noise, stabilize your energy, and rebuild trust with your body No tracking. No “new year, new you” bull. If January usually feels like you try harder and still stall, this episode will change how you approach fat loss, starting now. 🎧 Grab your coffee (lid or no lid 😉) and hit play! Connect and Follow Brittany on instagram: ⁠https://www.instagram.com/brittanydunkley_/ If you loved this episode, please share it with a mom friend! Because the more moms who listen to my podcast, the more moms I can help! And if you want support this January and want to lose fat and feel calmer around food, apply to work with me here: Work with Britt 1:1 in her signature fat loss program: ✨Reclaim YOU💅 https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header

    22 min

  4. 10/28/2025

    012: Why You Keep Mindlessly Snacking on Your Kid’s Leftovers (and How to Stop)

    You know those random bites of cold mac and cheese, the crusts off your kid’s sandwich, or the soggy goldfish you grab while cleaning up after dinner? It feels harmless in the moment — but if you’re trying to eat more intentionally, it adds up… and what’s really happening underneath it has nothing to do with willpower. In this episode, we’re breaking down why moms find themselves snacking on autopilot, what’s actually going on in your brain and body in those moments, and how to use my Pause + Pick Method to finally shift out of that reactive cycle. Because this isn’t about restriction, tracking every bite, or trying to be perfect — it’s about building the awareness to pause before you react, and make a choice that aligns with your goals without guilt. We’ll chat about: Why the “just don’t do it” advice doesn’t work (and usually backfires) How motherhood puts us in constant go-mode (and how that affects our eating) Real-life mom scenarios — like stress-snacking or finishing your kid’s food — and how to handle them differently The Pause + Pick Method (aka the CEO Method) and how to use it in real time Whether you’re standing over the sink with a fork in hand or grabbing bites while wrangling bedtime — this one’s for you. Tune in, laugh a little, and leave with a practical tool to help you eat more intentionally (without the guilt or the tracking app). And if this one hits home — take a screenshot, tag me @brittanydunkley_, and tell me your most “yep, that’s me” moment from the episode. Connect and Follow Brittany on instagram: ⁠https://www.instagram.com/brittanydunkley_/ If you loved this episode, share it with a mom friend who needs to hear that she’s not broken — she just needs a pause. And if you’re ready to take this deeper, check out my 1:1 Coaching Program, Reclaim You, where I help moms create habits that actually stick — without diets, guilt, or food obsession. Work with Britt 1:1 in her signature fat loss program: ✨Reclaim YOU💅 https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header

    30 min

  5. 09/09/2025

    011: Messy, Meaningful, Mine: Aligning My Actions with My Core Values

    In this episode of the Mug Life podcast, Brittany dives into the intricate dance of maintaining personal identity while embracing the role of motherhood. She shares her journey of self-discovery, emphasizing the importance of aligning actions with core values like family, adventure, and authenticity. Brittany introduces her new series, "Messy, Meaningful, Mine," encouraging listeners to own their decisions and find meaning in everyday choices. Tune in to explore how embracing life's messiness can lead to a more fulfilling and authentic life. #Motherhood #Identity #Authenticity 🎧 Grab your coffee (lid or no lid 😉) and hit play! Connect and Follow Brittany on instagram: ⁠https://www.instagram.com/brittanydunkley_/ Work with Britt 1:1 in her signature fat loss program: ✨Reclaim YOU💅 https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header

    20 min

  6. 08/26/2025

    010: For the Mom Who is Tired of Starting Over Every Fckn Week…

    If you’re tired of feeling like you have to start over every week… this one’s for you. Here’s the truth: to lose fat, you don’t need a perfect plan. You need needle-moving habits that feel doable. Because if the changes you’re trying to make feel overwhelming, you won’t stick to them. We want habits that make you feel able and capable—the kind where you start small, build confidence in your ability to show up, and then stack on more. This is how you create momentum and break free from the cycle of “all or nothing.” So grab your coffee, hop in the car with me, and let’s chat about how to finally stop starting over. 🎧 Grab your coffee (lid or no lid 😉) and hit play! Connect and Follow Brittany on instagram: ⁠https://www.instagram.com/brittanydunkley_/ Work with Britt 1:1 in her signature fat loss program: ✨Reclaim YOU💅 https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header

    19 min

  7. 06/03/2025

    009: The Truth About Getting Toned: Your Crash Course in Strength Training

    If you've ever said, “I want to feel strong, but I have no idea where to start,” “I just want to tone up... ” or “I can't stick to a routine — something always gets in the way…” Then THIS episode is for you, mama. We’re breaking down the real truth about strength training — what it is, what it isn’t, and how to start building muscle, losing fat, and creating shape without overhauling your life. Inside this crash course, I cover: What “toned” actually means (and why you’re not broken if you haven’t seen it yet) Why building muscle is the key to changing your body composition The biggest myths that keep moms stuck and spinning their wheels How to start strength training without the gym intimidation or burnout Simple tips to create a doable routine you can actually stick with (even with kids and chaos) This one’s made for the beginner — especially the overwhelmed mom who wants to feel like herself again, but doesn’t want another complicated plan or all-or-nothing pressure. Because strength training shouldn’t feel like a mystery or a punishment.It should feel like power  🎧 Grab your coffee (lid or no lid 😉) and hit play! Connect and Follow Brittany on instagram: ⁠https://www.instagram.com/brittanydunkley_/ Work with Britt 1:1 in her signature fat loss program: ✨Reclaim YOU💅 https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header

    28 min

  8. 05/06/2025

    008: Busy Mom’s Guide to Meal Prep & Eating Healthy

    You started the week with a cart full of groceries and big dreams. By Thursday? Wilted spinach, rotting cucumbers, and a spontaneous order of takeout. If you've ever felt personally victimized by your own fridge, this episode is for you. If the thought of meal prepping boring meals or cooking in general sounds really freken hard, this is for you.  We’re breaking down the difference between meal planning and meal prepping — and why you don’t have to be a Sunday meal prep goddess to feed your family well. Plus, I’m giving you 5 real-mom strategies to help you make meal prep and healthy eating easy! 🎧 Grab your coffee (lid or no lid 😉) and hit play! Connect and Follow Brittany on instagram: ⁠https://www.instagram.com/brittanydunkley_/ Work with Britt 1:1 in her signature fat loss program: ✨Reclaim YOU💅 https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header

    40 min
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About

Welcome to The Mug Life Podcast! Recorded straight from my car, where we keep it real, coffee mug in hand, and no lids required. I’m Brittany, a nutrition and fitness coach for moms, mom of two, and your unfiltered guide to balancing mom life and your health goals. This is the podcast for moms who want a holistic approach to health—no fad diets, no food guilt, and definitely no restrictions. (Remember, we don’t use lids around here.) So, whether you're in the school pickup line or hiding in your car for 10 minutes of sanity, grab your coffee, ditch the lid, and let’s chat. ☕

Information

  • Creator
    Brittany Dunkley
  • Years Active
    2025 - 2026
  • Episodes
    15
  • Rating
    Explicit
  • Copyright
    © Brittany Dunkley
  • Show Website
    The Mug Life Podcast