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

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! [https://drive.google.com/file/d/1n4LTJQBIlUA5jVHflEJrmiKP6T4ACZio/view?usp=sharing] Connect and Follow Brittany on instagram: ⁠ [https://www.instagram.com/findbalancewithbritt/]https://www.instagram.com/brittanydunkley_/ [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 [https://www.trainerize.me/profile/liftwithbrittfitness/?planGUID=5841b432b64f49babd1c50dcc795f5eb]: 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 [https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header]

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 [https://docs.google.com/document/d/1fWoWUAF9e3zkbcy32L8aVXd-pXa-yNRasog1hStWAxc/edit?usp=sharing] Notebook I used: https://www.amazon.com/dp/B0C2GY9DMH?ref=ppx_pop_dt_b_product_details&th=1 [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/findbalancewithbritt/]https://www.instagram.com/brittanydunkley_/ [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 [https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header]

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/findbalancewithbritt/]https://www.instagram.com/brittanydunkley_/ [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 [https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header]

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/findbalancewithbritt/]https://www.instagram.com/brittanydunkley_/ [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 [https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header]

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/findbalancewithbritt/]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 [https://docs.google.com/forms/d/e/1FAIpQLSc1HkWgYz_zZFtijGIyP6EwCpzt2lLl-Twh3rvCqjviVSoYhw/viewform?usp=header]