A Look Inside This Fitness Guru’s Day

At Covey, we’re inspired by the routines of leaders and influencers we admire. Now, we’re getting real with an insider look at their regimens to see what we can learn.

This month, we had the chance to chat with Megan Roup, the super motivating founder of The Sculpt Society. We’ve followed along her advice, classes, family updates and adventures on Instagram, and we can’t get enough. She talks about it all: fitness tips, caring for your body pre and post-pregnancy, balancing a baby with her business, and much more. Here, she shares the secrets behind her daily rituals: 

⏰  6:30 a.m. Schedule self-care into the morning tango. 

Megan’s days start off a lot like other moms: feeding the baby, having some water with lemon, a cup of joe, and a nutritious breakfast. Around 7:45 a.m., though, she squeezes in time for self-care by dry brushing her skin. She says it feels like a ‘cup of coffee’ for her whole body, giving her a burst of energy to dive into her day. 

✌ Make time for deep breathing and pelvic floor care.  

When you record workouts for your company, it doesn’t always count as your sweat sesh of the day. Megan likes to have her personal fitness hour in the morning, using her own Mama Program throughout her recent pregnancy and postpartum. She focuses on 360 breathing that helped her during labor and pelvic floor exercises. Particularly for new moms, there are many benefits of pelvic floor work in your fourth trimester. They include:

  • Helps you navigate your connection with your core again.
  • Improves blood flow… and orgasms!
  • Teaches you to connect with vaginal muscles. 
  • Builds overall strength.

💪 Always get in a walk. 

On The Sculpt Society’s app, there’s a category called ‘quickie workouts’ for those days when you just need to move, but you have very little time. Even so, there are some days when Megan doesn’t have the motivation, so she gets in light movement by going on a family walk. Taking along her husband Morgan and her daughter Harlow, the fresh air stroll does wonders for mental and physical health. 

🙌  Set boundaries with work and life.

As an entrepreneur, Megan’s 9 a.m. to 5 p.m. is full of work duties. This means Zoom calls, replying to emails, working on content for her fitness app and social media channels, developing partnerships, and so on. But by the time 6:30 p.m. rolls around, it’s family time. She tries to keep her evenings reserved for family time, including dinner with her hubby, bath and feeding for her baby, and a snuggle for all. 

💓 Eat well, but have a sweet treat. 

Megan is a fitness pro, so it’s no surprise she eats well throughout the day. Her meals go a little like this:

  • 7:30 a.m.: Breakfast of scrambled eggs with Kite Hill cheese on Ezekiel bread.
  • 11 a.m.: Snack of honey-crisp apple with almond butter.
  • 2 p.m.: Lunch of a big salad with feta, avocado, grilled veggies and lean protein.
  • 4:30 p.m.: Snack of protein smoothie with almond milk, frozen berries, spinach, chia seeds and protein powder.
  • 7:30 p.m.: Dinner of Sakara and Territory foods

Last but not least, though? Her sweet treat of dark chocolate or dates. Studies have shown that letting yourself have indulgences makes it easier to stick to a balanced diet. 

👻 Indulge in an early bedtime. 

It’s lights out at 10 p.m. for Megan. Though it may seem on the earlier side for a busy mom and entrepreneur, according to the Mayo Clinic, adults need at least 7 to 8 hours to feel fully rested. By making rest a priority, she’s able to push through her day — and better yet, actually enjoy it, too. 

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