Author: the fitness cult

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How to Build Sustainable Fitness Goals as a Mom

If you are a mom who has ever set a fitness goal with the best intentions only to feel like real life immediately got in the way, you are not alone. Motherhood changes your time, your energy, your body, and your priorities. Yet so much fitness advice still assumes unlimited time, uninterrupted workouts, and a perfectly predictable schedule.

Sustainable fitness goals for moms are not about doing more. They are about planning for your real life, honoring your current season, and creating goals that support you rather than drain you. When fitness fits into your life instead of competing with it, consistency becomes possible!

Let’s walk through how to build sustainable fitness goals step by step, without guilt, burnout, or unrealistic expectations.

Step 1: Plan for Your Real Life (Not Your Ideal Life!)

One of the biggest mistakes we make as moms when setting fitness goals is planning as if we still have the same time and flexibility we did before kids. Waiting for the “perfect” time often leads to weeks or months of doing nothing at all.

I learned this lesson the hard way. Before motherhood, I loved lifting heavy weights and chasing strength goals like squatting and deadlifting twice my body weight. I had the time to train for long sessions, recover properly, and focus on performance-based goals.

After becoming a mom, I kept waiting for a window where I could carve out an hour or more to go to the gym. That window rarely came and, even when it did, it was far harder to step away than I had anticipated. After about a month of waiting, I finally grabbed my light weights and committed to a 15-minute circuit in my living room while my daughter napped. That simple decision changed everything.

Once I stopped waiting for ideal conditions and started planning for reality, consistency followed. Shorter workouts, flexible timing, and removing barriers like childcare made movement doable again.

If this feels familiar, you may find this helpful too: How to Fit Fitness into a Busy Mom Schedule.

Step 2: Use SMART Goals – Without Perfection Pressure

SMART Goals can be incredibly helpful when they are adapted for mom life! Instead of rigid expectations, think of them as a framework that creates clarity and direction.

SMART stands for specific, measurable, achievable, relevant, and time-bound. A sustainable fitness goal is one that fits your current season and still moves you forward.

For me, one of the most meaningful SMART goals I set was running 500 miles over the course of 2025. Running is something I have always genuinely enjoyed, and it was logistically accessible because I could take my daughter with me. The goal was specific and measurable, but it was also flexible. Some weeks included long runs, others included stroller walks or short jogs. Every mile still counted!

This approach mirrors what I share in Changing the Way You Goal-Set through SMART Goals and How to Set Realistic Fitness Goals During Pregnancy, where structure meets real-life and compassion.

I love to say, “a little bit of anything is still more than a whole lotta nothin’!”

Step 3: Blend Movement Into Daily Life

Not all movement has to look like a traditional workout to matter. This is where NEAT, or non-exercise activity thermogenesis, comes in. NEAT includes all the movement you do outside of formal exercise and it plays a meaningful role in daily energy expenditure and overall health.

As a mom, I started sneaking movement into everyday moments. While bouncing my daughter to sleep, I would stand and do squats or walking lunges. I did weighted glute bridges with her sitting on my lap and “bench pressed” her during playtime. During tummy time, I held planks over her as she crawled around.

These 2-3 minute bursts may not have seemed like much, but they added up. Even though they looked different from my old gym sessions, I could feel my strength rebuilding. Mentally, the pressure lifted too. Movement became something I could sprinkle into my day where it worked rather than something I had to carve out precious time for.

This mindset pairs beautifully with Family-Friendly Workouts: Staying Active with Your Kids; give it a read for more ideas on incorporating NEAT movements!

Step 4: Honor Your Season of Motherhood

Your fitness goals should reflect where you are right now, not where you used to be or even where you think you”should” be.

Postpartum recovery, pregnancy, sleep deprivation, mental health, and physical healing all matter. There were periods during my 500-mile year where running had to pause due to pelvic floor dysfunction. I felt anxious before runs and found myself procrastinating or avoiding them altogether. Postpartum depression made even just leaving the house feel overwhelming some days.

Instead of quitting, I focused on rebuilding strength, adjusting expectations, and returning to my goal gently. On days when I did not have the strength to do it for myself, I reminded myself that I was doing this for my daughter. That anchor mattered.

If you are navigating a similar season, you are not alone! Postpartum Fitness: Getting Back on Track After Baby may offer additional reassurance.

Step 5: Lean Into Accountability and Community

Motivation comes and goes. Accountability and community help you keep showing up when motivation dips.

One of the biggest reasons the 500-mile goal worked was because it was cumulative and flexible. It was not something I could cram in at the last minute, but it also did not require perfection. Some days felt hard. Other days felt surprisingly easy. Over time, the miles added up.

When I finally reached mile 500 in December, I was surprised by how emotional it felt. The goal felt so well-earned. It reminded me that sustainable goals are not about pushing harder every day, they are about returning again and again, even after setbacks.

That experience is what inspired the Fitty 500. It’s designed to give moms a supportive, motivating community where every step counts and consistency is celebrated!

If building a support system feels hard right now, Building a Support System for Your Fitness Journey as a New Mom is a great place to start.

Join the Fitty 500

A fitness challenge shirt laid out on a wooden floor beside a medal and a pair of athletic shoes, with a cozy living room in the background.

If you are looking for a motivating, community-driven way to build sustainable fitness habits, the Fitty 500 is exactly what you need! Whether you walk, jog, run or hike, every mile counts! You can bring you kids, move at your own pace, and build momentum over time.

This challenge is about showing up imperfectly, celebrating progress, and proving to yourself that fitness can fit into mom life.

A Gentle Reminder Before You Go

To the moms who feel like they are failing at fitness right now, I see you. The struggle is not a lack of willpower or discipline. It is time, resources, and the mental load that comes with motherhood.

Let go of waiting for the perfect moment. Let go of guilt over goals that no longer fit. Your life is different now, and that is beautiful! Your fitness goals can be different too, and still powerful.

Sustainable fitness is not about doing it all. It is about doing what you can, where you are, and trusting that even small efforts add up to big results over time.

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Nutrition & Fuel Postpartum Strength Prenatal Fitness tfc Community

Easy High-Protein Nutrition Swaps for Pregnancy and Postpartum

Pregnancy and postpartum nutrition does not need to be complicated to be effective. In fact, some of the most powerful changes come from simple, intentional swaps that support your body’s increased demands without adding mental load.

As an ACE Certified Fitness Nutrition Specialist and NASM Women’s Fitness Specialist, I see this every day with prenatal and postpartum clients. When nutrition is action-oriented, protein-forward, and realistic for busy moms, consistency becomes possible and results follow!

This post focuses on high-protein nutrition swaps that support strength, recovery, hormone health, and energy during pregnancy and postpartum, whether you are breastfeeding or not.

Why High-Protein Nutrition Matters During Pregnancy and Postpartum

Your body is doing more than ever this season, mama!

Protein plays a critical role in:

  • Muscle maintenance and repair as your body adapts to pregnancy and returns postpartum
  • Tissue healing after birth
  • Supporting lean mass during fat loss or body recomposition
  • Milk production for breastfeeding moms
  • Blood sugar stability and sustained energy

Many moms unintentionally under-eat protein, especially during postpartum when appetite cues can be inconsistent and meals feel rushed. Prioritizing high-protein nutrition helps anchor your meals and snacks so your body gets what it needs even on busy days.

Simple High-Protein Nutrition Swaps You Can Start Today

These swaps are designed to be easy, accessible, and repeatable. No fancy recipes required!

Snack Swaps

Instead of:

  • Crackers or pretzels alone

Try:

  • Crackers with cottage cheese or Greek yogurt dip
  • A protein bar with at least 15-20g protein
  • Jerky or meat sticks paired with fruit

If you want grab-and-go options, check out The Best High-protein Snacks on Amazon for Busy Moms and Health-Minded Eaters. This is a great internal resources to keep handy for postpartum survival mode.

Breakfast Swaps

Instead of:

  • Toast with butter or jam
  • Oatmeal made with water

Try:

  • Eggs with toast and fruit
  • Greek yogurt with berries and nut butter
  • Oatmeal made with milk or protein powder stirred in

Starting your day with protein helps regulate appetite, energy, and blood sugar for hours.

Lunch and Dinner Swaps

Instead of:

  • Salad with minimal protein
  • Pasta dishes with very little protein

Try:

  • Add grilled chicken, salmon, tofu, or lentils to salads
  • Swap regular noodles for protein pasta made from chickpeas
  • Choose protein-first bowls and add carbs and fast around it
  • Double the protein portion before adding extra starches

A helpful mindset shift: build the meal around protein first, then layer in carbs and healthy fats.

Protein and Postpartum Recovery

Postpartum recovery is not just about rest. It is about rebuilding.

Protein supports:

  • Healing of connective tissue and muscle
  • Recovery from pregnancy and birth
  • Preserving muscle mass as activity levels change

For breastfeeding moms, protein needs are often even higher due to milk production demands. For non-breastfeeding moms, protein remains essential for hormone regulation, metabolism, and body composition goals.

Regardless of feeding method, protein is foundational.

The Role of Healthy Fats in Milk Production and Hormone Health

Protein gets a lot of attention, but healthy fats matter too, especially postpartum.

Healthy fats support:

  • Milk production and milk quality
  • Hormone regulation
  • Brain health for both mom and baby
  • Satiety and nutrient absorption

Simple fat-forward swaps:

  • Add avocado or olive oils to meals
  • Choose full-fat dairy if tolerated
  • Include nuts, seeds, and fatty fish regularly

Protein and fat together create meals that keep you full. energized, and hormonally supported.

Why Macro Tracking Can Be a Game-Changer

Let’s be direct. Guessing often leads to under-fueling.

Macro tracking is not about restriction, it’s about clarity.

Tracking macros helps you:

  • Ensure you are eating enough protein
  • Protein balance carbs and fats for energy and milk production
  • Adjust intake based on goals, activity level, and postpartum stage
  • Remove guilt and confusion around food choices

You do not need to track forever! But tracking for a short period can reveal gaps or over-/under-eating habits you didn’t realize were there.

Personalized Support That Meets You Where You Are

If you want a clear starting point without overthinking it:

This gves you:

  • Protein targets aligned with pregnancy or postpartum needs
  • Balanced fat and carb ranges for energy and hormone health
  • A clear framework you can follow confidently

This is especially helpful if you are returning to workouts, navigating body composition changes, or breastfeeding and unsure how much is enough.

You deserve nutrition guidance that supports your body, not overwhelms it!

Final Encouragement

You do not need perfection to see progress.

A few intentional high-protein nutrition swaps, paired with adequate fats and a clear macro framework, can dramatically improve how you feel during pregnancy and postpartum.

Fueling yourself is not selfish. It is foundational.

If you are ready to take the guesswork out, start with the calculator, get your macros, and build from there. Your body will thank you!

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Postpartum Strength tfc Community

From Birth to Beyond: Understanding the Postpartum Recovery Timeline

Bringing a baby into the world changes everything, including your body, your priorities, and your expectations of yourself. Yet so many postpartum parents are left wondering the same thing: Is this normal?

Postpartum recovery is not a straight line and it certainly does not follow a universal timeline. Healing looks different for every body, every birth experience, and every season of life. Whether you are weeks postpartum or nearing your baby’s first birthday, understanding what recovery can look like helps you move forward with confidence instead of comparison.

This guide walks through a generalized postpartum recovery timeline, what sensations any symptoms are common, what deserves extra support, and how to rebuild your strength safely and sustainably during the first year after birth.

Before You Begin: A Medical Clearance Reminder

Before starting or resuming exercise postpartum, it’s important to receive medical clearance from your healthcare provider. Clearance simply means your body is medically stable, not that it is ready for high intensity workouts or impact.

Vaginal births, cesarean births, assisted deliveries, and complicated pregnancies all place different demands on the body. Even with clearance, your tissues, pelvic floor, and core still require thoughtful rebuilding. This is where gradual progression and body awareness matter the most!

A Generalized Postpartum Recovery Timeline

Rather than rigid dates and milestones, think of postpartum recovery as overlapping phases that unfold over the first year. Recovery may present as a blending of phases versus weeks postpartum, and may not always follow a linear or chronological order.

Early Postpartum: Connection and Circulation

Typically weeks 0 through 6

This phase is about recovery, not fitness. Gentle movement supports circulation, reduces stiffness, and helps you reconnect with your body. Think about this time as an opportunity to reacquaint yourself with your body as it undergoes yet another massive shift and change from pregnancy to delivery and postpartum.

Helpful focus areas include:

  • Short walks as tolerated
  • Gentle breathing patterns
  • Light mobility, stretching, and joint care
  • Rest and recovery

If something increases pain, pressure, leaking, or fatigue that lingers, it’s a sign to slow down.

Foundational Rebuild: Stability and Awareness

Roughly weeks 6 through 16, with wide variation

As your body heals, this phase introduces intentional movement without rushing intensity. This is a time where you can begin to rebuild your strength, starting slowly and working your way up gradually to more challenging exercises and movements.

The “fourth trimester” is the last piece of the pregnancy puzzle, and lasts until 12 weeks postpartum. During this time frame, it is especially important to approach fitness as an opportunity to begin rebuilding strength and cardio capacity to feel your best, rather than pushing for rapid weight loss. Your hormones are still adjusting and re-leveling after pregnancy and delivery; losing too much weight too quickly or pushing to do too much too soon can throw off the balance your body and brain are trying to achieve.

Helpful focus areas include:

  • Gentle core and pelvic floor coordination
  • Low impact cardio (gradually build up)
  • Mobility and controlled strength work
  • Learning how to engage without bracing or bearing down

Check out Adapting Your Fitness Routine for the Postpartum Phase for more on this.

This stage sets the foundation for everything that comes next!

Progressive Strength and Return to Impact

From several months postpartum through the first year

This phase looks different for everyone. Some parents feel ready sooner, others later. The goal is gradual progression, not returning to pre-pregnancy routines overnight.

When in doubt, work closely with your healthcare team, a certified postnatal fitness trainer, or other qualified professionals to ensure you are progressing at a safe and appropriate rate for your body and your healing. Fitness should be something that improves your life, not punishes you!

Helpful focus areas include:

  • Progressive strength training
  • Increasing cardiovascular challenge
  • Preparing tissues for impact
  • Monitoring symptoms as intensity increases

Progress should feel empowering, not draining.

Read Postpartum Fitness: Getting Back on Track After Baby to learn more.

Listening to Your Body’s Signals

Our bodies communicate with us constantly. Learning to listen helps you train smarter, recover faster, and feel better.

Signals to pay attention to include:

  • Pelvic pressure or heaviness
  • Leaking urine or gas
  • Pain during or after movement
  • Abdominal doming or coning
  • Lingering fatigue or soreness

These are not signs of weakness. They are information that your body needs a different approach or is asking for additional support.

Healing Is Not Linear

You may feel strong one week and exhausted the next. Sleep deprivation, stress, feeding demands, nutrition, and hormonal shifts all influence recovery.

A slower week is not a setback, it’s part of the process. Adjusting your training does not mean you are moving backward. It means you are responding wisely to what your body needs right now!

Rest Is Part of the Healing Process

Rest is not optional postpartum. It is a requirement for tissue repair, hormonal balance, and nervous system regulation.

Recovery happens when you rest, fuel your body, and reduce stress. Movement supports healing, but only when paired with adequate recovery.

Giving yourself permission to rest is one of the most powerful choices you can make during this season.

Pelvic Floor Dysfunction: What to Know

Pelvic floor dysfunction (PFD) occurs when the muscles of the pelvic floor are not coordinating optimally. This can show up as weakness, tension, or a mix of both.

Common signs include:

  • Urinary or fecal leakage
  • Pelvic heaviness or pressure
  • Pain with exercise or intimacy
  • Difficulty engaging or relaxing the pelvic floor

Red flags that warrant professional support:

  • Symptoms that worsen with time
  • Pain that limits daily movement
  • Leaking that persists beyond early postpartum
  • A feeling that something is falling or bulging

Pelvic floor physical therapy is a highly effective, evidence based option that helps many postpartum parents return to movement safely and confidently.

Diastasis Recti: Understanding Core Healing

Diastasis recti is the natural separation of the abdominal muscles that occurs during pregnancy. Separation alone is not the issue. Function is what matters.

Common signs include:

  • Abdominal doming or coning with movement
  • Difficulty generating core tension
  • Lower back or pelvic discomfort

Red flags include:

  • Bulging that worsens with exercise
  • Pain or instability
  • Inability to manage pressure during movement

Targeted core training and proper breathing strategies can significantly improve function and support long term recovery.

Nutrition Matters More Than You Think

Healing requires fuel. Adequate nutrition supports tissue repair, hormone balance, energy levels, and milk production if you are nursing.

Protein plays a critical role in:

  • Muscle repair
  • Connective tissue healing
  • Strength rebuilding

If you are breastfeeding, both protein and fat are essential to support milk production and overall energy demands.

If you are unsure whether you are eating enough to support recovery, you can use my free calorie calculator to get a personalized estimate. For those who want deeper guidance, you can also receive a custom macro breakdown for just $0.99, tailored to your body and goals.

This small step can make a meaningful difference in how you feel and recover!

Supportive Next Steps for Core and Pelvic Floor Recovery

If leaking, core weakness, or uncertainty around exercise has been holding you back, you do not have to navigate this alone.

Core & Restore: No Leak Physique is designed specifically for postpartum bodies that want to rebuild strength safely, confidently, and without fear of symptoms returning.

This program is for you if:

  • You want to strengthen your core without making symptoms worse
  • You are tired of guessing what exercises are safe
  • You want a structured, progressive plan that respects postpartum healing

Your body deserves the support to return to strength and feeling good!

I’m ready to start rebuilding my strength!
I have questions

A Final Reminder

Postpartum recovery is not about bouncing back. It is about rebuilding forward.

Your body carried life. It deserves patience, nourishment, rest, and thoughtful movement. Wherever you are in your first postpartum year, you are not behind. You are exactly where you need to be.

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How to Set Realistic New Year Fitness Goals When You’re Short on Time

Every January, the motivation is there! The calendar is fresh and the intentions are good.

And yet, for so many people, New Year fitness goals start to unravel before February even hits.

It’s not because you lack willpower or discipline, but because most fitness goals are built for an ideal life, not a real (read: busy) life!

Between work, family responsibilities, mental load, and everything else life throws your way, fitness often just feels like one more thing competing for your limited time and energy.

The good news is that you don’t need more hours in the day to make progress; you just need a smarter, more realistic approach!

This guide will help you set New Year fitness goals that actually fit into a busy lifestyle and stick long after the January motivation fades.

Why Most New Year Fitness Goals Fail

Many New Year fitness goals are rooted in extremes. Five workouts a week, perfect nutrition, no missed days…and no flexibility.

That all-or-nothing mindset might feel motivating at first, but it rarely survives real life. One missed workout turns into guilt. Guilt turns into avoidance, and suddenly, the entire plan feels like a failure.

For busy adults, especially parents or caregivers, this approach simply isn’t sustainable. Schedules change, sleep is inconsistent, energy fluctuates and life happens.

The key to success lies with shifting the focus from intensity and perfection to consistency and sustainability.

What “Realistic” Fitness Goals Actually Mean

Realistic doesn’t mean easy or ineffective, it means aligned with your actual lifestyle.

A realistic fitness goal:

  • Accounts for limited time
  • Allows flexibility
  • Prioritizes long term progress over short term extremes
  • Can be maintained during busy or stressful seasons

For example, committing to two or three intentional workouts per week is far more effective than planning five workouts you can’t consistently complete. Consistency builds momentum, and momentum builds results.

This mindset is especially important for parents juggling childcare, work demands, or unpredictable routines, but it applies to anyone with a full plate.

Use SMART Goals Without Overcomplicating Them

Structure matters, but it shouldn’t feel overwhelming. Using SMART goals helps turn vague intentions into clear, actionable plans.

SMART Goals are:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

Instead of saying, “I want to get in shape,” a SMART Goal might sound like, “I will complete two 20-minute strength workouts per week for the next eight weeks.”

If you want a deeper breakdown, you can revisit the full explanation in this post on SMART Goal setting and how to apply it to fitness goals.

The goal isn’t to make fitness rigid; it’s to give yourself a clear direction that still allows flexibility.

Make Small, Intentional Changes That Add Up

One of the biggest mistakes people make is assuming progress requires massive changes. In reality, small, intentional shifts are far more powerful.

Examples of realistic changes:

  • Choosing 15 to 20 minute workouts instead of an hour
  • Adding daily walks, even broken into shorter chuhnks
  • Strength training twice per week instead of daily cardio
  • Moving more throughout the day instead of relying on one long session

These changes feel manageable, which makes them repeatable. And repeatable habits are what create lasting results!

If you’re balancing work and family life, ideas like family-friendly workouts or strategies from this post on fitting fitness into a busy mom schedule can help you stay active without adding stress.

Let Go of Perfectionism and the All or Nothing Trap

Perfectionism is one of the biggest barriers to consistency.

Missing a workout doesn’t mean you failed, it means you’re human. Life ebbs and flows, and your fitness routine should be able to ebb and flow and with it!

This is especially important during major life transitions like pregnancy, postpartum recovery, or high stress seasons at work. Adjusting your goals does not mean giving up, it means adapting.

If you’re navigating pregnancy or postpartum fitness, this post on setting realistic goals during pregnancy offers a supportive, realistic framework for staying active without pressure.

Showing up imperfectly still counts.

Build a Plan That Matches Your Actual Lifestyle

The most effective fitness plan is the one that removes barriers, not adds them.

If getting to the gym feels like a logistical nightmare, home workouts may be the better option. If time is your biggest constraint, shorter sessions done consistently will outperform sporadic long workouts.

Creating a simple, accessible setup can make a huge difference! This guide to building a home gym for under $500 breaks down how to create a functional space without overcomplicating thongs or overspending.

When fitness fits into your life instead of fighting it, consistency becomes much easier!

Motivation Comes and Goes. Systems Matter More!

Motivation is unreliable; some days you’ll feel excited to workout! Other days, you may not, which is fine and normal.

Son, instead of relying on motivation, focus on systems:

  • Scheduling workouts like appointments
  • Choosing workouts you enjoy
  • Having workouts planned to reduce decision fatigue
  • Allowing rest days without guilt

Understanding how to stay motivated when you don’t feel like working out and how to balance exercise and rest can you help you build a routine that supports both physical and mental health.

Rest is not a setback, it’s an important part of the process.

Join the Fitty 500 for Built-In Consistency

If your goal is to stay consistent without pressure, the Fitty 500 is for you! I designed the Fitty 500 Challenge with busy lives in mind.

A green t-shirt with the text 'Fitty 500' laid out on a wooden floor next to a gold medal and a pair of running shoes, with a bright, cozy room in the background.

The Fitty 500 is a year-long movement challenge where you can walk, run, or hike your way to 500 miles at your own pace. It’s flexible, accessible, and focused on long-term consistency rather than perfection.

Registration is currently open, with early bird pricing available through 01/15 before the price increases to the regular registration fee. If you want accountability without rigidity, this is a powerful way to stay committed throughout the year.

register for the fitty 500

Simplify Your Fitness With Ready-Made Programs

If decision fatigue is holding you back, following a structured program can make consistency easier.

You can browse all available programs to find the right fit for your goals and schedule. If your focus is body recomposition, the 6-Week Reset Button is designed to help you build muscle while you burn fat with efficient, realistic workouts that fit into busy routines. I created it specifically with a New Year refresh and recommittment to a fitness routine in mind and provide strength workouts you can do anywhere, a weekly calendar to follow along, nutrition guidance and high-protein recipes, and progress trackers to help you stay accountable and measure your results!

Less guesswork = more progress.

You Don’t Need More Time (When You Have a Better Plan!)

Setting realistic New Year fitness goals doesn’t mean lowering your standards, it means choosing an approach you can sustain.

Start small and stay flexible. Change your focus to consistency over perfection.

And, if you want personalized support to build a plan that truly fits your life, you can book a free consultation to get guidance tailored to your goals, schedule, and current season of life.

I’m an ACE Certified Personal Trainer and Fitness Nutrition Specialist, a NASM Women’s Fitness Specialist with an emphasis on pre-/postnatal fitness, and a busy new mom! And I would be honored to be able to be part of your fitness journey in 2026.

This year doesn’t need to be about extremes. It can be about progress that actually lasts!

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Recovery & Wellness tfc Community

New Year Fitness Reset: How to Honor Your Progress and Start Fresh

The start of a new year has a way of making us feel like we need to erase everything and start over. New goals, new routines, new versions of ourselves.

But here’s the truth most fitness conversations miss: you don’t need a clean slate! You already have momentum, experience, and growth behind you (yes, even if the last few weeks of the year didn’t look how you planned!).

This New Year fitness reset isn’t about guilt or perfection, it’s about honoring what you have already accomplished and choosing how you want to move forward now.

Celebrate the Small Wins (They Matter More Than You Think!)

Progress isn’t only measured in before and after photos or perfect streaks of workouts. Some of the most important wins are the quiet ones.

Maybe you move your body during seasons when motivation was low; that’s a win! Maybe your workouts became shorter, but more consistent; that’s a win! Maybe you chose walks, mobility, or rest when your body asked for it; that’s a win!

For moms especially, fitness often happens in fragments; a stroller walk or a home workout squeezed in during nap time. A season of showing up imperfectly but repeatedly.

Those moments count! They build resilience, confidence, and a foundation you can continue to build on.

So, before you rush into the next goal, take a moment to acknowledge all you have accomplished this year!

Falling Off the Wagon Doesn’t Erase Your Progress

The holidays, illness, travel, or burnout can easily disrupt routines, but that doesn’t mean you’ve failed.

Fitness isn’t fragile! A few weeks off doesn’t undo months of consistency; your body remembers the habits you’ve built, and your mind remembers what movement feels like.

You didn’t quit, you paused.

And pauses are part of a sustainable, lifelong approach to health and wellness!

Let this be your permission slip to let yourself off the hook and stop letting the end of the year (a time when most of us are slowing down and enjoying time with family) overshadow everything you’ve worked for in the months before!

2025, My First Postpartum Year: A Different Kind of Strength

This past year was my first year postpartum after welcoming my first baby at the end of 2024, and it challenged me in ways I did not fully anticipate.

I struggled with pelvic floor dysfunction, especially when running, and I navigated postpartum depression and anxiety. My workouts looked nothing like they did before pregnancy, and mentally, I had to relearn how to meet myself where I was.

What made the biggest difference was community: leaning on other moms and parents for support, honesty, and relatability reminded me that I wasn’t broken, I was rebuilding.

That experience is why I created Core & Restore: No-Leak Physique, to help women rebuild core and pelvic floor strength with confidence. It’s also why I created Run Like A Mother: The Postpartum Comeback, to support moms returning to (or starting for the first time!) running safely and sustainably.

My challenges became the blueprint for helping other women move forward without fear or frustration.

Starting Fresh Without Starting Over

Prioritize Yourself and Your Health

Taking care of your body isn’t selfish; it’s foundational.

When you prioritize your health, you show up with more energy, patience, and resilience, not just for yourself, but for everyone who depends on you as well.

This year, let your wellness matter.

Incorporate Fitness in a Realistic Way

A successful New Year fitness plan fits into real life.

That might mean fewer workouts with more intention, choosing movement you actually enjoy, or letting walking count. Let your season set the pace!

Consistency doesn’t require intensity, it requires sustainability.

The Fitty 500: A New Year Fitness Challenge Built for Real Life

One of my biggest personal milestones this year was running 500 miles in 2025. This was the most mileage I’ve ever covered in a single year, and doing it during my first year postpartum felt intimidating. But I chose this goal intentionally.

I wanted a reason to keep moving for me and for my daughter: for my physical and mental health, to show up for myself, and to model for her that women are strong, capable, and resilient.

I also knew that my workouts would look different with a new baby. Relying on walking, jogging, and running felt realistic and flexible. It became something I could do with my daughter alongside me, rather than something that pulled me away from her.

That experience, and the joy and accomplishment I felt when I completed my goal with 10 days to spare, is what inspired the Fitty 500.

The Fitty 500 is a virtual fitness challenge to run, walk, or hike 500 miles throughout 2026, at your own pace. It’s designed for all fitness levels and busy lives.

You’ll get:

  • A full year to complete the challenge
  • Access to a supportive Strava community and mileage tracker
  • Accountabiltity without pressure or guilt
  • A Finisher’s Prize (including a custom medal and t-shirt) when you complete all 500 miles

Early bird registration is $43 now through 01/15, then it increases to $57.

If you’re looking for motivation that lasts beyond January, this is it!

register now

More Ways to Move Forward With Support

If you’re craving structure, guidance, or a plan that fits in your current season:

You don’t have to figure this out alone!

Carry Your Progress Into the New Year

You don’t need to become a new person in January, you just need to keep going.

Take your wins with you! Let go of guilt, and choose goals that support your life, not compete with it.

This year, let fitness be something that strengthens you, not something that weighs you down. You’ve got this!

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Prenatal Fitness tfc Community

How to Build a Pregnancy Safe Home Gym Without Overcomplicating It

Your whole life changes when you become pregnant; and although you still want to look after your health (now, especially!), your priorities shift and your time and focus often goes elsewhere. Getting to the gym becomes more difficult with pregnancy fatigue or finding newborn childcare, so you turn to home workouts. But, when you’re pregnant or newly postpartum, the idea of “building a home gym” can get real overwhelming, real quick. Expensive equipment, limited space, unpredictable energy levels, and a body that’s changing week to week can make fitness feel like it’s falling farther and farther down the priorities list.

Here’s the good news: you don’t need a full garage gym or fancy machines to stay active during pregnancy or ease back into movement postpartum. A pregnancy safe home gym should feel supportive, not complicated. The goal is streamlined efficiency, functional fitness, and tools that meet you where you are on any given day.

This guide is designed specifically for beginners who want safe, effective pregnancy workouts and postpartum workouts at home using minimal equipment that actually gets used!

A Quick Note on Gear Links

Some of the equipment mentioned below May be linked through Amazon affiliate links. This means I may earn a small commission at no extra cost to you. I only recommend tools I genuinely believe are helpful for pregnancy-safe workouts and postpartum recovery.

The Philosophy Behind a Pregnancy and Postpartum Home Gym

Before we talk equipment, it helps to reframe what a “home gym” really is during this season.

This is not about chasing intensity, burning the most calories, or recreating your pre-pregnancy routine. It is about:

  • Supporting daily movement and energu
  • Building strength that carries over into real life
  • Reducing friction so workouts feel doable, even on low motivation days
  • Creating a space that adapts across all trimesters and postpartum

If this resonates, you may also enjoy reading How to Set Realistic Fitness Goals During Pregnancy, which dives deeper into aligning expectations with what your body actually needs right now.

Core Home Gym Essentials (The Non-Negotiables)

These are the foundational pieces I recommend for nearly every pregnant and postpartum client (and the equipment I kept coming back to throughout my pregnancy and postpartum recovery!). Simple, versatile, and beginner-friendly. Check out my full gear lists for Pregnancy & Postpartum, Family Fitness, Essentials, and Snacks here.

Stability Ball

A stability ball is one of the most valuable tools you can own during pregnancy and postpartum.

It supports:

  • Core engagement without strain
  • Posture and spinal mobility
  • Hip mobility and pelvic comfort
  • Gentle movement on days when energy is low

It can also be used for seated exercises, wall support, stretching, and postpartum core reconnection. My daughter also got plenty of use out of our stability ball, too! We used it to mix up tummy time and I would sit on it to bounce her when my legs were exhausted from standing and bouncing.

You’ll see this used frequently in pregnancy workouts designed for all trimesters. For specific movement ideas, check out Safe Exercises for Each Trimester of Pregnancy.

Open Handle Resistance Bands

Open handle resistance bands are ideal for beginners, travelers, or those who are looking to pack a lot of punch in a small home gym space. They allow controlled, joint-friendly strength training.

They’re especially helpful for:

  • Upper body and posture work
  • Back and shoulder strength
  • Modifying resistance as your body changes

Unlike heavy weights, bands offer flexibility and scalability, making them a safe choice for pregnancy safe workouts and early postpartum movement.

Mini Loop Hip Bands

Mini loop bands may be small, but they’re incredibly effective.

They help support:

  • Glute activation
  • Hip and pelvic stability
  • Lower body strength without heavy load

These are excellent for short, efficient home workouts and are especially useful for supporting the hips and lower back as your center of gravity shifts.

Yoga Mat

A quality yoga mat provides comfort and stability for floor based movement, stretching, and core work.

During pregnancy and postpartum, a mat becomes your foundation for:

  • Gentle mobility sessions
  • Breathing and core reconnection
  • Stretching and recovery

If you’re working through fatigue or low motivation, simply rolling out your mat can be a powerful cue to move, even if it’s just for five minutes.

For more on navigating low energy days, Coping with Pregnancy Fatigue: Tips for Busy Moms is a great companion read.

Yoga Block

A yoga block is an underrated support tool, especially as balance and flexibility change.

It can be used to:

  • Modify exercises safely
  • Improve balance and stability
  • Reduce strain during stretches

This is a small investment that adds a lot of confidence to pregnancy workouts, especially for beginners.

Nice to Have Extras (Optional, Not Required)

If budget and space allow, these tools can enhance your setup, but are not essential to get started.

Dumbbells

Light to moderate dumbbells can be helpful in achieving progressive overload to build strength. Adjustable weights help keep space minimal and cost low. Here are a pair of 2lb-5lb adjustable dumbbells, and a super versatile weight that can be dumbbells, a barbell, or a kettlebell up to 90lb or two 45lb.

These are best introduced when:

  • Movement feels stable and controlled
  • You’re ready to gradually increase load
  • You feel confident in your movement patterns and form

Not sure when to add weights back in to your routine? Postpartum Fitness: Getting Back on Track After Baby walks through that transition in more detail.

Stretch Strap

A stretch strap allows you to improve flexibility and mobility without forcing range of motion.

This is especially helpful during pregnancy when joints are more relaxed and over-stretching can be a concern. It’s also great postpartum for easing stiffness from feeding, carrying, and disrupted sleep.

What You Don’t Need (And Why Less Is More)

You don’t need cardio machines, complex rigs, or trendy gadgets to get effective home workouts.

In fact, too much equipment often leads to:

  • Decision fatigue
  • Cluttered space
  • Less consistency

A simple setup encourages you to focus on movement quality, not quantity. If you want to explore this idea further, Fitness Gear and Equipment for Moms: What You Really Need breaks it down beautifully.

How This Setup Grows With You From Pregnancy to Postpartum

One of the biggest benefits of this minimalist approach is adaptability.

  • During pregnancy, exercises can be modified trimester by trimester. If you’re approaching the final weeks, How to Exercise Safely in the Third Trimester is a must read.
  • Postpartum, the same tools support core reconnection, gradual strength building, and low impact progressions.

This is exactly why I built my Bump-to-Baby program around these essentials. The program guides you through safe, effective workouts from pregnancy through postpartum using equipment you already have at home, without guesswork or overwhelm.

If you’re looking for a structured plan that grows with you, this can be a great next step.

Budget Friendly Considerations

You don’t need to buy everything at once. Many moms start with just a mat and bands, then build from there.

If you’re working within a tight budget, Build Your Home Gym for Under $500 outlines how to prioritize purchases without sacrificing safety or effectiveness.

Your Home Gym Is a Form of Support

Your home gym doesn’t need to be perfect, it just needs to feel accessible.

When movement is simple, supportive, and realistic, consistency follows. Whether you’re easing into pregnancy workouts or reconnecting with your body postpartum, the right tools can make movement feel like care instead of pressure.

If you’d like guidance on how to use this equipment safely and effectively, explore the Bump-to-Baby prenatal and postpartum program or join my email list for weekly education, encouragement, and realistic fitness support for motherhood!

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tfc Community

How to Stay Consistent in 2026: The “Fitty 500” Mileage Challenge

Let’s be honest: New Year’s resolutions are kind of a scam.

Every January, we’re bombarded with “New Year, New You” ads that suggest we need to spend two hours at the gym or eat nothing but kale to be “fit.” As a certified personal trainer and a new mom, I’m calling bologna sandwiches on that!

Fitness shouldn’t be a punishment for what you ate, and it shouldn’t feel like a second job. It should be functional, achievable, and, dare I say it, fun.

That’s why I’m launching the Fitty 500!

What is the Fitty 500?

The Fitty 500 is a year-long virtual mileage challenge to walk, run, or hike 500 combined miles in 2026.

Before you gasp and close this tab…500 miles sounds like a trek across the country, but the math is actually beautifully simple. It’s 1.3 miles a day. That is a 25-minute stroll with the stroller, a quick jog before the house wakes up, or a few extra laps around the park while the kids play.

A Challenge for the “Rest of Us”

I’ve seen those challenges to run 2,026 miles in a year. They’re amazing! But for a lot of us (especially those of us balancing careers, motherhood, and the general chaos of life) that can feel impossible and just like a recipe for burnout.

I wanted something that promoted consistency over intensity. 500 miles is the “Goldilocks” of goals. It’s enough to improve your heart health and clear your head, but realistic enough that a week of the flu won’t ruin your progress.

The “Bling” at the Finish Line

A dark green T-shirt with 'I Crushed the Fitty 500' printed on it, a gold finisher's medal beside it, and a pair of white athletic shoes on a wooden floor in a bright living room.

Because we all love a little “participation trophy” energy, I’m making the finisher’s package extra special. When you hit your 500th mile, you don’t just get a pat on the back. You get:

  • 🏅 A custom, heavy-duty Finisher’s Medal.
  • 👕 An ultra-soft, limited-edition “I Crushed the Fitty 500” T-shirt.
  • ✨ A branded Fitness Cult sticker for your water bottle or laptop.

How to Join the “Cult” (The Good Kind!)

Registration is officially OPEN! If you sign up before January 15th, you can snag the Early Bird pricing of just $43 (regularly $57).

Your registration includes:

  1. Instant Access: My Fitty 500 Training Guide with warm-ups, cool-downs, and injury-prevention tips.
  2. Tracking: Join our private Strava club to see your progress and cheer on others.
  3. The Prize: Your shirt and medal sent right to your door once you finish!

Ready to lace up?

Whether you want to follow a Couch to 5K program or just want an excuse to get outside more often, I’d love to have you. Let’s make 2026 the year we stop punishing our bodies and start moving them because we can.

Register now!

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Nutrition & Fuel tfc Community

Peppermint Chocolate Protein Brownies (Fudgy, Festive & High-Protein)

If peppermint and chocolate are your holiday love language, these Peppermint Chocolate Protein Brownies are about to become a seasonal staple. They’re rich, ultra-fudgy, and full of that classic mint-chocolate flavor,, with a subtle protein boost that fits right into real life.

This recipe strikes a sweet balance: indulgent enough to feel like a true dessert, but made with a few smarter swaps so you can enjoy them without overthinking it. Perfect for holiday parties, cookie swaps, or a cozy night in with a mug of something warm.

Why You’ll Love These Peppermint Protein Brownies

  • Deep, rich chocolate flavor with a refreshing peppermint finish
  • Soft, fudgy texture that stays gooey in the center
  • Made with chocolate protein powder — no chalky taste
  • Easy, one-bowl friendly recipe
  • Festive enough for the holidays, simple enough for any time of year

These brownies prove that “protein dessert” doesn’t have to mean dry, dense, or boring.

Peppermint Chocolate Protein Brownies the fitness cultSave + print

Peppermint Chocolate Protein Brownies Recipe

Yield: 16 thick brownies
Texture: Ultra fudgy with a peppermint-chocolate swirl of bliss

Ingredients

Dry Ingredients

  • ½ cup chocolate whey or whey-casein protein powder
  • ½ cup all-purpose flour
  • ½ cup cocoa powder
  • 1 cup sugar (or ¾ cup monk fruit classic sweetener for a lighter option)
  • ½ teaspoon salt
  • ½ teaspoon baking powder

Wet Ingredients

  • ½ cup butter, melted
  • ½ cup chocolate chips, melted with the butter
  • 2 large eggs
  • ¼ cup Greek yogurt
  • 1 teaspoon vanilla extract
  • 1 to 1½ teaspoons peppermint extract (adjust to taste)

Optional Mix-Ins & Toppings

  • ½ cup chocolate chips
  • ¼ cup crushed peppermint candies or candy canes
  • Melted chocolate for drizzling over cooled brownies

Instructions

  1. Preheat your oven to 350°F and line an 8×8 baking pan with parchment paper.
  2. In a large bowl, whisk together all dry ingredients until evenly combined.
  3. In a separate bowl, whisk the eggs, Greek yogurt, vanilla extract, and peppermint extract.
  4. Stir in the melted butter and melted chocolate chips until the mixture looks glossy and smooth.
  5. Add the wet ingredients to the dry ingredients and gently fold until just combined.
  6. Fold in chocolate chips if using.
  7. Spread the thick, rich batter evenly into the prepared pan.
  8. Bake for 18–22 minutes, removing when the center is just set. Slight underbaking keeps the brownies fudgy.
  9. While warm, sprinkle crushed peppermint candies over the top.
  10. Allow brownies to cool fully for clean slices — or enjoy warm for extra gooey brownies.

Flavor & Texture Highlights

  • A deep chocolate base paired with a cool peppermint finish
  • Protein powder adds structure without overpowering flavor
  • Butter and melted chocolate deliver classic brownie richness
  • Peppermint topping adds crunch, sparkle, and holiday flair

These brownies are soft, rich, and satisfying; the kind you’d proudly serve to guests without mentioning they’re protein-boosted.

Estimated Nutrition Information

Based on 16 brownies, sugar-free sweetener:

With Cream Cheese Frosting
  • Calories: 263
  • Protein: 5g
  • Carbohydrates: 43g
    • Fiber: 9g
    • Sugar: 27g
  • Fat: 11g
Without Frosting
  • Calories: 158
  • Protein: 5g
  • Carbohydrates: 27g
    • Fiber: 9g
    • Sugar: 13g
  • Fat: 8g

Adding extra chocolate chips or a chocolate drizzle will increase calories slightly but also takes these brownies firmly into holiday-dessert territory.

Tips for the Best Protein Brownies

  • Use whey or a whey-casein blend for the best texture
  • Don’t overbake — protein brownies firm up as they cool
  • Start with 1 teaspoon peppermint extract and build up
  • Let brownies cool completely before slicing for clean edges

Final Thoughts

These Peppermint Chocolate Protein Brownies are proof that you don’t need to choose between festive desserts and feel-good ingredients. They’re rich, comforting, and perfect for celebrating the season, whether you’re sharing them or keeping them all to yourself.

If you make this recipe, save it for next year… because you will want it again.

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Recovery & Wellness tfc Community

How to Balance Exercise and Rest to Avoid Burnout and Support Long Term Fitness

If you have ever felt stuck between wanting to stay consistent with exercise and feeling completely drained by it, you are not alone. Many people fall into the trap of believing that more effort automatically leads to better results. For busy moms especially, movement can start to feel like just one more thing on an already overflowing to-do list.

The truth is that progress does not come from constant pushing; it comes from balance! Exercise and rest are not opposing forces, they work together. And, when one is missing, the other eventually suffers.

Learning how to find the right mix between movement and recovery can transform not only your fitness results, but also your energy, mental health, and relationship with your body!

Why Rest is Essential for Muscle Repair and Recovery

Workouts create the stimulus for change, but rest is where the change actually happens. When you strength train or challenge your body, tiny micro tears form in the muscle tissue. During rest, your body repairs those fibers, making them stronger and more resilient.

Without adequate recovery, that repair process never fully completes. Over time, this can lead to persistent soreness, stalled progress, nagging aches, and an increased risk of injury. Rest allows your muscles, connective tissues, and nervous system to reset so you can continue training consistently.

In other words, rest is not lost time; it’s productive time.

Exercise, Rest, and Mental Health

Exercise is widely recognized for its positive impact on mental health. It can reduce stress, improve mood, boost confidence, and provide a sense of accomplishment. Movement is powerful tool for emotional regulation.

What often gets overlooked, however, is that rest plays an equally important role in mental health.

When the body is under constant physical stress without enough recovery, the nervous system stays in a heightened state. This can increase feelings of anxiety, irritability, and mental fatigue. Many people experience guilt around taking rest days, which only adds to the pressure.

Balance rest helps restore mental clarity, improve motivation, and make workouts feel energizing again rather than draining. When recovery is prioritized, exercise becomes something you look forward to instead of something you force.

NSDR: Non-Sleep Deep Rest for Busy Lives

Non-sleep deep rest, often referred to as NSDR, is a simple yet powerful recovery tool that fits easily into real life. It involves entering a deeply relaxed state while remaining awake, allowing the nervous system to downshift and reset.

NSDR can support overall wellness by improving sleep quality, aiding muscle repair, enhancing exercise performance, and reducing mental stress. It is especially helpful for people who do not always get enough sleep (new mamas, I’m talking about us!).

Examples of NSDR include guided body scans, breath focused relaxation, or lying down comfortably with your eyes closed for 10 to 20 minutes. No special equipment is needed, and it doesn’t require silence or perfection. Even short sessions can have meaningful benefits!

This type of rest teaches your body how to recover efficiently, which carries over into better energy and focus throughout the day.

The Importance of Active Recovery

Rest does not always mean doing nothing. Active recovery is a gentle form of movement designed to support circulation, mobility, and healing without adding stress to the body.

Incorporating active recovery into your exercise routine helps reduce stiffness, improves range of motion, and supports long term consistency. It bridges the gap between intense workouts and full rest days, creating a more balanced program.

Active recovery allows you to stay connected to movement while honoring your body’s need for lower intensity days.

Listening to Your Body Instead of a Rigid Schedule

While structure can be helpful, rigid schedules often ignore the realities of daily life. Energy levels fluctuate based on sleep, stress, hormones, workload, and emotional demands. For moms, these fluctuations can be especially pronounced.

Learning to listen to your body builds trust and sustainability. Some days call for intensity and challenge; while other days call for rest, gentler movement, or shorter sessions. Both are valuable!

Consistency does not mean doing the same thing every day. It means showing up in ways that support your body and your life as they are right now.

We Are Meant to Live in Cycles

Nature offers a powerful reminder of balance. Plants bloom and rest, animals hibernate, and everything in nature moves through cycles of activity and recovery.

Humans have evolved to extend productivity beyond daylight, keeping the lights on and the pace fast. But our biology has not changed; our bodies still need periods of rest and lower activity to function well.

Honoring cycles in training, energy, and recovery is not a step backward, it’s a return to what supports longevity, health, and resilience.

Gentle Movement Options for Low Energy Days

On days when motivation is low or energy feels limited, gentle movement can still provide benefits without pressure. Some of my favorite options for lo-fi days include:

  • Yoga or light stretching
  • Walking, especially outdoors
  • Foam rolling or mobility work
  • Unstructured dancing to music you enjoy
  • Playing a sport purely for fun

These types of movement support circulation, mood, and recovery while reinforcing that movement does not always have to be intense to be valuable.

Finding Your Balance

Balancing exercise and rest is not about doing less; it’s about doing what is sustainable. When rest is treated as part of the process rather than a reward or a failure, everything shifts.

You move better, you feel better, and fitness becomes something that supports your life instead of competing with it.

If you are navigating burnout or trying to rebuild a healthier relationship with exercise, support can make a meaningful difference. Please join my email list for guidance rooted in balance, strength, and long term wellness, or book a free consultation to explore what a more sustainable approach could look like for you!

Your body is not asking you to stop, it’s asking you to simply listen. You’ve got this!

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Nutrition & Fuel tfc Community

Pumpkin Cheesecake Protein Brownies (Easy, Fudgy Fall Dessert)

If you love pumpkin desserts and brownies, this recipe is about to become a seasonal staple. These Pumpkin Cheesecake Protein Brownies combine rich chocolate flavor, cozy pumpkin spice, and a creamy cheesecake-style swirl — all in one indulgent but easy-to-make treat.

They’re perfect for fall baking, holiday gatherings, or when you want something dessert-forward that still sneaks in a little protein. Best of all, this recipe uses simple ingredients and comes together in one bowl.

Why You’ll Love These Pumpkin Cheesecake Brownies

  • Rich and fudgy texture with a creamy pumpkin cheesecake swirl
  • Made with pumpkin purée for moisture and fall flavor
  • Includes chocolate protein powder for a more satisfying dessert
  • No mixer required — just whisk and bake
  • Perfect for fall parties, Thanksgiving dessert tables, or meal prep treats

These brownies taste indulgent and cozy, not “healthy” — which makes them ideal for sharing.

Ingredients You’ll Need

Chocolate Brownie Base

  • 1 cup pumpkin purée
  • 2 large eggs
  • 1/3 cup melted butter (or coconut oil)
  • 1/2 cup brown sugar
  • 1 teaspoon vanilla extract
  • 1/2 cup chocolate protein powder
  • 1/2 cup all-purpose flour
  • 1/4 cup cocoa powder
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt

Pumpkin Cheesecake Swirl

  • 1/2 tub cream cheese frosting (about 7 oz)
  • 1/3 cup pumpkin purée
  • 1 teaspoon pumpkin pie spice
  • Optional: 2 tablespoons cream cheese or Greek yogurt for extra tang

How to Make Pumpkin Cheesecake Protein Brownies

Protein Pumpkin Cheesecake Browniessave & print recipe

1. Prep Your Pan

Preheat your oven to 350°F. Line an 8×8-inch baking pan with parchment paper for easy removal.

2. Make the Brownie Batter

In a large bowl, whisk together pumpkin purée, eggs, melted butter, brown sugar, and vanilla until smooth.

Add the chocolate protein powder, flour, cocoa powder, baking powder, and salt. Stir just until combined. The batter will be thick and fudgy — that’s exactly what you want.

Spread the brownie batter evenly into the prepared pan.

3. Make the Pumpkin Cheesecake Swirl

In a separate bowl, stir together the cream cheese frosting, pumpkin purée, and pumpkin pie spice. If you want a slightly tangier, more cheesecake-like flavor, mix in the optional cream cheese or Greek yogurt.

4. Swirl and Bake

Drop spoonfuls of the pumpkin cheesecake mixture over the brownie batter. Use a knife or skewer to gently swirl it through the batter, creating thick ribbons.

Bake for 25–32 minutes, until the edges are set and the center is just slightly soft.

5. Cool Completely

Let the brownies cool fully before slicing. This allows the cheesecake swirl to set and gives you clean, bakery-style squares.

Tips for the Best Pumpkin Cheesecake Brownies

  • For extra fudgy brownies, pull them closer to the 25-minute mark.
  • If your protein powder absorbs a lot of moisture, add 1–3 tablespoons of milk to loosen the batter.
  • Want a deeper chocolate flavor? Fold in chocolate chips or add an extra tablespoon of cocoa powder.
  • These brownies taste even better the next day once the flavors settle.

Storage & Make-Ahead

Store brownies in an airtight container in the refrigerator for up to 5 days. They also freeze beautifully — just wrap individual squares and thaw when ready to enjoy.

Final Thoughts

These Pumpkin Cheesecake Protein Brownies are the ultimate fall dessert mashup — rich chocolate brownies, creamy pumpkin cheesecake, and cozy spices all in one bite. They’re easy enough for a weeknight bake and impressive enough for holiday hosting.

If you try this recipe, be sure to save it, share it, and check back for more cozy, protein-friendly desserts perfect for busy seasons.

Happy baking!

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Weekly wellness tips & mom support, straight to your inbox 💌