The Bossticks - Megan Roup On How To Sculpt & Tighten Your Body, Nutrition Advice, & Fitness Tips

Episode Date: August 19, 2021

#384: On today's episode we are joined by Megan Roup. Megan is the founder and creator of The Sculpt Society. Megan joins the show to discuss how we can sculpt and tighten our bodies with routines that work for us at our own pace. We also discuss nutrion and fitness advice.  To connect with Lauryn Evarts click HERE To connect with Michael Bosstick click HERE Read More on The Skinny Confidential HERE For Detailed Show Notes visit TSCPODCAST.COM To Call the Him & Her Hotline call: 1-833-SKINNYS (754-6697) This episode is brought to you by The Skinny Confidential  The Hot Mess Ice Roller is here to help you contour, tighten, and de-puff your facial skin and It's paired alongside the Ice Queen Facial Oil which is packed with anti-oxidants that penetrates quickly to help hydrate, firm, and reduce the appearance of fine lines and wrinkles, leaving skin soft and supple. To check them out visit www.shopskinnyconfidential.com now.  This episode is brought to you by That's It Their classic Fruit Bars are the top selling fruit bar in America, and they have literally two ingredients–fruit and fruit. They also have Probiotic Fruit Bars, which are amazing because they're made from only fruit and live active cultures, and they've made probiotics totally snackable.That's it. is giving Skinny Confidential listeners 25% off their entire order PLUS free shipping on www.thatsitfruit.com. Promo code SKINNY25 This episode is brought to you by Better Help We want you to start living a happier life today. Get connected online to licensed therapists at accessible prices to make sure yu are taking care of your mental health. As a listener, you'll get 10% off your first month by visiting our sponsor at www.BetterHelp.com/skinny This episode is brought to you by Just Thrive During a time when boosting our immune health needs to be at the forefront of our minds Just Thrive has the answer for you. The Just Thrive probiotic can help boost your immune system and heal your gut. 80-90% of Americans suffer from gut issues and these issues can track to many of the diseases that humans face. With Just Thrive probiotics we can help combat these gut issues. Use promo code SKINNY at www.justthrivehealth.com/skinny to try today!   

The following podcast is a dear media production. I'm Michelle Kwan. In 1996, the world was in the midst of a massive cultural movement that saw women finally taking center stage. Nowhere was this shift more apparent than at the 1996 Summer Olympics in Atlanta. This audience was the loudest thing I have ever heard in my life. The noise, everybody's cheering, and we see all these USA flags. It was the most important summer in women's sports. history. And team after team after team, the U.S. women kept winning. Basketball, soccer, softball,

gymnastics. I just say give me mine. Like, give me mine. Join me for Dear Media's Summer of Gold, presented by Together. Listen wherever you get your podcasts. She's a lifestyle blogger extraordinaire. Fantastic. And he's a serial entrepreneur. A very smart cookie. And now Lauren Everts and Michael Bostic are bringing you along for the ride. Get ready for some major realness. Welcome to the skinny confidential, him and her. And so I remember, you know, getting that call that they didn't have a space for me and freaking out because I didn't have a plan on where else was it going to take my class. And how do I now cultivate this idea in this community with no home base? And so, you know, that took some creativity, you know, initially and some gut check, like you said, like, do you believe enough in what you're doing to continue to pursue this? And I really had, I was so motivated and so clear on what I was doing.

that I knew if I made those two people in that room feel seen and have the best fucking time, that they were going to tell their friends and their friends were going to come back to the class. So many of you guys have asked for this episode with Megan Rup. She is the owner of the Sculpt Society and she is telling us how to get in shape, lengthen our muscles, lean out, all the things on this episode. I actually met Megan when I went to the Victoria's Secret Fashion Show. I went out there, thought I was just going to see the fashion show, but it ended up that Victoria's Secret had like a whole itinerary for us. I went to her class thinking, oh my God, I don't know if I can do this. It's a dance class. I feel like I'm going to fuck up.

And she made it so comfortable and her energy was so inviting that I really wanted her to come on the podcast. She says she had her own struggle finding a fitness method that would help her reach her goals, but she also wanted it to be fun. and her workout was fun. So if you're feeling overwhelmed or unmotivated, I highly recommend listening to this podcast. She completely inspired me. And she even talks about snacks and, like, healthy meals she likes. And she's pregnant.

So we learn all the things in this episode. With that, let's welcome Megan Rup of the Skulp Society to the Skinny Confidential, him and her podcast. This is the skinny confidential, him and her. You met your husband on Hinge? I did. Morgan. What were you doing on?

On Hinge. Morgan's sitting in the background. I know, Morg's. What were you doing on Hinge? So right when you saw him, is it a swipe situation? Because I never got to go on the apps. I never got the opportunity, maybe for my second husband. So to be honest, to his husband. Let me tell you how it works, Lauren. I was on there last night. I'm just going to. So to be honest, by the time I saw Morgan's profile on Hinge, I was kind of over online dating. So I saw his profile and I was like, Why? Let's just say yes because one in ten one in ten are actually going to say or actually going to reach out at that point. Like that was those were like the stats. It was so low. People just like weren't reaching out at the time. Hinge was super new. And to be honest, his profile, his pictures

were a little underwhelming. I like underwhelming though because I don't want you having a fucking star shot, glamour shot beach situation that's blurred. Like face tuned. I'd rather have someone who's super underwhelming with bad lighting and like like Taylor our friend producer he's behind there. He would come to our house in L.A. and use our bathroom to take all his profile shots. Shirtless shots. Shirtless shots. No, let me tell you. If there was one shirtless shot in the profile, it was a no for me. Let me ask you this. Just in case Lauren leaves me and I got to figure this out for myself. I need as much information as you can show it honestly be detailed. What is a win profile shot for a guy? Because like I think like, you know, it's, I don't want to be sexist here,

But for girls, I feel it's like a little easier, right? Totally easier. Like, what do you do? You know, you don't want to be the guy with the- It's not Taylor's razor burn in arm ear. But you don't want to be the guy with the fish, right? I know I see people making fun of the guy holding the fish. You maybe don't want to be shirtless.

That's a little too much. You want to be underwhelming. Do you want to be with a group of like girls? No, I don't know. Do you want to do, so what's the move? Is it like you, like, standing there with your arm around like your mother? Like, who knows? Yeah.

To be honest, I don't know. We should pull up Morgan's old profile photos because some of them were not great. And so I was pleasantly surprised when I walked in. So maybe that is the reason why I was a little swept off my feet. I was like, ooh, when I first saw him on our date, I did cancel on him the first. Yeah, we had to reschedule. That's good, though. I love a cancel.

That's great. That works great. Morgan was really doing well. So take us back before you met Morgan. So how far back do you want me to go? All the way back. I want to know how you got into fitness and wellness. Sure.

I feel like you are so well known in the space now, and I want to go back to like maybe the epiphany when you realized, oh my God, wellness, fitness, this is for me. Yeah. So I grew up dancing, moved around a bunch as a kid, was always really into classical ballet. You know, on the high school dance team really entered college not knowing what the heck to do. I was really lost my freshman year. I was attending Cal Poly as an English major. I had decided not to pursue dance and became really unhappy and became really obsessed with my food and my body and didn't understand why I had sort of dove into this cycle of negative behavior until I went to see a therapist. At the end of my freshman year, I had talked to my mom and I said, listen, I'm really unhappy. I don't know why. I'm having

these obsessive behaviors. I'm sick of it. I'm generally a really happy person, like what's going on. I go into that session. She breaks it down, literally cracks me in like the first session. It's like, you're not dancing. You're not pursuing. You're not. what you're doing. You're numbing yourself with food and over-exercising, thinking that that's the problem, but you're actually not listening to yourself. You're going outside of yourself. And you're not pursuing what you're meant to be doing. And that could be, and I always say this, this could be food, drugs, sex, whatever it is. For me, my drug of choice was food and over-exercising. And so that led me into a path of getting back into dance. And I ended up transferring to NYU's

Tish Dance Program, another conservatory, modern ballet. And then I graduated and they kind of just thrust you out into New York City. You know, you think you're prepared and you're really not and you're trying to support yourself in a really expensive city. So I started to side hustle as I was auditioning for dance work. And I saw an audition for fitness. A dance. space fitness studio. And at that time, fitness wasn't something that I was passionate about. I just saw it as a side hustle, a way to make money, a way to pay rent. And, you know, at the time probably had, I think I had like a crunch membership, was torturing myself still like in the gym, like watching every calorie count for every step. And just that was my approach to fitness at the time.

Until I saw this audition for this studio. And I went in and experienced dance based fitness fitness. for this first time. And things really clicked there for me. It was the first time I had really experienced a way of moving that felt good and it didn't feel like torture to me. I wasn't there to burn calories. I was there to like feel really empowered and to feel, it just felt fun to me. And so at the time, I was really hitting my stride in dance in my professional dance career. I was working with the MBA in Brooklyn for the Nets. I was also side hustling in fashion as a fit model. So, you know, really like a live mannequin for designers. And then I was really discovering this new passion for fitness. And I never went into it thinking, I really was like, this is

just going to pay the bills. But honestly, like week two, I was, I was hooked. The experience of getting to connect with women on such a personal day-to-day level and seeing how I could affect their lives and empower them through movement, really transformed. and redirected me in my career. So at the time, I had done two years with the NBA. It had been, you know, years of dancing professionally. I felt like I had checked that box off. And I just really saw this new direction and this new longevity that I could have in fitness. So I ended up teaching, I ended up, you know, ending that dance career, teaching for six and a half years and, you know, really educating myself on fitness. What is it that I wanted to do? Trying other studios,

other modalities. And then six and a half years into teaching, I launched the Scope Society. And I met you at the Victoria's Secret Fashion Show. We were told that we were supposed to meet at 9 a.m. for a workout. And I walked in and you were like this like bright light dancing. And there was all these Victoria's secret models and influencers like doing this dance. And you just made it so fun. It was so approachable. And I just told you like I'm a little intimidated by doing all these dances. But you made it very disarming. Well, thank you. And truly that is the reason I launched the Sculpe Society was really because I saw so much intimidation in the space, right? The boutique fitness scene in New York City is like cutthroat. And I was like, this is bullshit. Why are we creating this like negative space for women? I want to create a class that feels really welcoming that every woman that walks in

feels welcomed, feels successful when they leave a class. Dance cardio does not need to be so complicated. Let's make it simple. Let's make the class under an hour. And let's make it kick ass. Like, that's how I wanted it to feel. And I just felt like there was such a gap and still is a little bit of a gap in this boutique fitness space. What I love about you is that you did sort of the Warren Buffett strategy where he says write down the top 20 things that you love. Don't judge yourself. don't let anyone else judge you and then only do the top three. One of my things was scrapbooking and now I'm online scrapbooking, which I would never have said when I was little, I want to be a scrapbooker, but that is something that I wrote down

and that's what I do now. For you, it seems to be dance, fitness, and you focused on that and you made a career out of that. What advice would you give for someone who has a passion or a love that maybe isn't accepted by society. I think when there's not a clear path, it can be nerve-wracking. I know for my parents, they immigrated to the United States. They're from South Africa. I think with parents and role models like that, they want these like very steady jobs for them for their kids. And so for me, it was never really presented that dance or the arts could be something like that. So I also never thought of it as a possibility until I really had to switch that mindset and discover the ideas.

So I think, A, it's just switching that mindset, maybe not divulging to, everyone what your dreams are, right? Just holding that close to you. And I also think for me, I'm a big believer in the side hustle. So I really think you can make a career out of anything, but take the financial pressure off in those first couple of years. So I really relied on my fit modeling to fund my life when I started the Sculpe Society. Yes, it was incredibly nerve-wracking when I started, absolutely. But it wasn't paying the bills. And I was really able to cultivate the community, the method, while side hustling in fashion and- I think that's so insightful because I think a lot of, we've been doing this now for a while,

but people forget that like dear media at one point was the side hustle. The skinny comp, this podcast is still the side hustle. And we started all these things while we were doing things that supported our lifestyle and income, right? And I think so many people, you know, they think I got to jump from one thing to the next. And that's what makes it scary, right? You just pull the rip cord and you have nothing on either side. But for, you know, this podcast, this entity, like they all started as side hustles while we were supporting ourselves with like, what was it called?

Our main jobs are our main thing. Yeah. I think, too, what you're saying is so great because we're told so much you have to go work for a bunch of different people to find out what you like to do. You and I have a similar story where we had the side hustle for me, bartending for you fit modeling. but then we pursued our passion aggressively with all the extra energy we have. So if anyone's listening, I think the takeaway from this is do a service industry job, fit modeling while you're working and putting all your energy into what you actually want to do. Well, people lie to each other, though, and they say you can have it all.

But the problem is you can't have it all unless you're willing to make a bunch of sacrifices, right? Well, I think, you know, from, I'm sure for you guys too, from the outside in it, it looks really glamorous. Look, my life looks like, like, I just work out and that's, that it stops there. Like, you know, it is seven days a week. It is a grind. It is a small startup. Sure.

I am doing, you know, a lot of work behind the scenes. And I don't think people understand that. So I think, too, just being realistic with people and like, okay, yes, you may have a dream, but let's be honest about what that takes. And maybe it's okay if maybe that's not the right path for you. And maybe working for someone in a company that you're passionate about is the right path. But if you are an entrepreneur, I think it can be glamorized. And it really is not a glamorous. I think it's dangerous that people glamorize it because like you said, there's a lot.

I mean, I was joking around yesterday. We were in here and I was like 90% of what we are doing right now is like dealing with a bunch of shit that falls in our lap. Right. Like it was like, oh God, here's a problem or this thing had an issue. It's like the other 10, like this is the fun part. But the other stuff is like, oh my God, this headache, this HR, this finance, this. It's a lot. And I think more of. And I think more of the, like, this is the other. And I think more entrepreneurs could do a better job explaining to young and upcoming or aspiring entrepreneurs, like all of that stuff. And then they, and then really like gut check and say like, do you want all that in order to get that other 10%? Exactly. Exactly. What are some struggles that you've

experienced when you were first starting out? Like go back, really go back and tell us about some things that you went through to get where you are. No. If you are a mother or a father and you have not tried, that's it. You're missing out. What I did is that I'm I got the apple crunchibles for Zaza. She is absolutely addicted. If I have these, she calms down. Don't believe me. Ask Michael. He even carries them in his pocket. I have these apple crunchibles everywhere. They're a game changer. If I get stuck and I look in my bag and I don't have a crunchable and I'm with Zaza, I start to have a meltdown. So they're one ingredient, which I love as a mother. They also have a grown-up version if you have a significant other that

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code skinny 25. You and your kids are going to be obsessed. I think initially finding a home for the Sculpt Society was really nerve-wracking because I had this idea of this one studio in New York that was at the time in 2017 when I launched the rise of incubator spaces was happening. So studios in New York City that were allowing other fitness methods and trainers come in and teach. And I auditioned for this studio that I was like, I'm going to get in. Like, no break. Like this is going to happen. And it didn't happen. And so I remember, you know, getting that call that they didn't have a space for me and freaking out because I didn't have a plan on where else was like going to take my class. and how do I now cultivate this idea in this community with no home base?

And so, you know, that took some creativity, you know, initially and some gut check, like you said, like, do you believe enough in what you're doing to continue to pursue this? And I really had to really strive and lean into, again, why was I starting this? What was I doing? You know, and I believed enough in what I had created to, to find another studio space that luckily took me in and I was able to start the community there. I think also, let's be real too, people think like I just rocked up and there was like a sold out class. Realistically, the first nine months, if I got two people in the door,

I was like, hallelujah, I didn't. Wow. I sold two, I sold two spots. So I think too, you know, I was so motivated and so clear on what I was doing that I knew if I, if I made those two people in that room feel seen and have the best fucking time that they were going to tell their friends and their friends were going to come back to the class. And that's what started to happen. Word of mouth really started to spread. But it took me about nine months. And I think people don't realize that. If it doesn't happen right away, people kind of want to abandon shit. Not to like downplay, because obviously you've had success, like a lot of success since then, but not to downplay this. But don't you feel like you remember those early days way more than like, you know,

let's say like last month was a great month. I just would say that. But like don't you feel like that's like you kind of gloss over those great ones? You really remember like the hard time more. Like I think that that builds so much more character than like the easy times. Easy times like it's the reward, but it's not as memorable. Absolutely. I mean, I think if I didn't have those hard time, again, those hard times really test what it is that you're doing. And I think if I hadn't experienced that, it just would have been a different, you know, I think I think my tenacity of like wanting to just proved to people that this could be a successful business. Maybe it would have been a little bit less, but I don't know. I'm kind of passionate when I comes to that. So one thing I think is so

impressive about you is that you built a business while simultaneously building a huge social media presence. How did you do that? There's a lot of people out there that are passionate about something but don't know how to build the social media presence. And then on the flip side, it's also flipped. How did you do that? So this is 2017 when I launched the Sculp Society. I had maybe 300 followers. So I was quote unquote late to the game. You know, I felt really behind. However, still knowing that social media was such a big aspect of any small business, right? So, you know, I just immediately knew I had to start posting consistently and then doing a lot of like guerrilla marketing, like reaching out cold DMing people that I didn't know. you have to tell everyone what girl in marketing is. I haven't heard that term since I think Mike Sernovich. That was a long time ago. Tell us what that is again. Remind us. I don't know if I know like the clear definition, but like cold calling. Yeah. I would literally DM, I mean, every day. Hey, you don't know me. But in my mind, I'm like, listen, I got a great class. I can just get this

influencer, a model, a celebrity, whoever you are, Sally Jo, into the room. I know they're going to have the best experience. So that's honestly what happened in the early days. And maybe one in 50 would respond, but I got some great responses, you know. And it started to trickle in the New York fashion girl, the New York fashion model, started to train some of them, and then started working with different influencers. And again, I just knew that that aspect of the business had to be there in order to grow, not only on social, but in my community as well. I always say like, It's a you have to reach out a thousand times. You're going to get a thousand noes, but then you get that one yes.

Who was someone that you got that was just life-changing for your business? I would say Elsa Hosk, who was word of mouth. I didn't reach. You're saying like someone I reached out to, cold-de-empt. It could be anything, an influencer or celebrity that just changed the game. Elsa Hosk was a word of mouth reference and still as a client in front today and the most supportive. Ariel Charnas was huge for me. I think the mix of the two at the time, because the Victoria's Secret Fashion show was happening,

also was wearing the bra, and then Ariel Charnas, who has just a crazy following as well. And her husband was doing it with you. So that was a very 360 approach, I feel like. Yeah. Yeah, that was cool. You know, I think, too, just getting micro-influencers into the studio and into the class as well. I think people underestimate micro-influencers power. You know, you can have big celebrities and big influencers. but, you know, people with smaller communities are really, really engaged. I agree. And you said something so smart earlier. You said that you just wanted to get anyone in the class because you knew they would go and spread the word. Sally Jo with 10 followers, she has a really strong voice. I completely agree with you. And I feel like this isn't talked about

enough. I was talking with Michael about product the other day. And I was like, I haven't really sent anything to influencers. My community has just been so. incredible, they're posting the coolest content ever. Yes. And I think that that's overlooked so often. People just want like the quick grab of the celebrity or the influencer. And so I was really intentional when I was teaching in real life classes to anyone who walked in the door. I shook their hand. I gave a moment to them to say hello and to welcome them because there were so many times when I would go to a fitness studio and like just feel kind of like intimidated and like by myself and not welcomed. And so So again, whether it was Sally Jo or Elsa Hoss, everyone needed to have the same experience.

And that still is how I approach it today because, like you said, the community feels that. You know, they see that. And if they're getting different treatment, then that's, you know, just a different experience. How do you and your husband do working in a small space during the pandemic? We talked about it off air. I would love to know any tips or tricks or secrets. Wait, I was going to ask you this. I don't have much.

We had to not to do it anymore. We had to stop to it. We had to stop doing it. I'm giving him a sprinkle of epidural in his coffee every single day, so he can't move his legs. We had some moves to LA to do it. No. So let me take you back. So the pandemic hits.

I launched the Sculpt Society app, the digital version in November of 2019. So it had launched for like three months. We had it up and running. The pandemic hits. And we're in a one bedroom. And I have to start going live on the, the Sculpt Society up every day from my living room. Poor Morgan is like stuck in the bedroom. I don't even know where the bathroom may be. And let me just put this into perspective if you aren't in New York.

I mean, we're talking like 600 square feet, like the size of this room. Is this actually the size of this room? That's how big your one bedroom was. And maybe it's slightly bigger. But yes, it is tiny. Well, because normally before you, you have like, I think like, well, this is a whole tangent, But I think a lot of people are revisiting how they live because, you know, I look at somewhere like in New York City. I'm like, it's okay to have a small space. You've got the whole city at your disposal. Yeah, but if I'm with you in a pandemic in New York City in a 600-foot apartment, I am Ms. Peacock with the caller in the New York City 600-foot apartment. That was my situation. I'm going to risk the elements. I'm going to be out. I'm going to be like, listen, I'm not following the rules, but I got it's more dangerous for me inside than out. Also, let me put this even, this was an upgrade. We had just moved from a studio 201 bedroom. So we had thought,

we were living the dream and then the pandemic hits. And then I'm going live and I'm, I'm blasting music and I'm, you know, this is like on a daily basis. So to be honest, it's more Morgan than me. I don't know morgues. How did you? I don't know what he did. He just put up with it. He's still crying. He's still crying. Yeah. Michael's dad says he doesn't speak. He doesn't hear. He doesn't see. That's how he deals with it. I think that's smart. So your app doubled during the pandemic, people obviously had to start working out from home. So I feel like people either sank or swim during this. Like you have to choose your mindset. To me, it seems like you chose a mindset of positivity and how can I make this work for the business, the brand, the community. I mean,

I dove right in. I felt really grateful that I'd already had this platform launched for three months. You know, I already had hundreds of videos on the platform. And I was already working on the live element. So the fact that literally the day that the city shut down, I could go live and I knew all of my community and specifically my community in New York City could jump into the live workout from their living room was huge, was just a big. And then I started, I really felt like it was my duty to go live every single day. So honestly, for the first six months, I went live and provided a free class, a class on the Sculpt Society app every single day for seven days. Are you pregnant at this time?

No. How many weeks pregnant are you for the audience that doesn't know? I'm 36 weeks. Okay, so you got pregnant later on, though, in the pandemic too. That's a lot to juggle. It was a lot to juggle. I asked the audience, because I know they're going to be so excited that you're on, a ton of questions. And a lot of the questions have to do with gaining weight in the pandemic.

Yep. The last five pounds, they gain 10 pounds, 15 pounds, whatever. Yep. What are some really digestible tips that people can do to lose weight? Gut health is the thing, okay? We are about a healthy gut for 2021 because a healthy gut, and I know this because I had the founder of Just Thrive on this podcast,

means your best immune system, digestive, and emotional health. The gut controls so much, and I'm learning more and more about it. And one thing that I take every single day is a Just Thrive probiotic. I like it so much. They have one for dogs that I give it to Boone. So Boone's on his probiotic. I'm on mine. I like the Just Thrive Probiotic. And I really like it because after doing research, I found that there is one thing that is important about probiotics. And that is survivability. A lot of them don't survive from the trip to your mouth to your gut. And the reason I'm attracted to just thrive is because it does survive. So if you're on a probiotic, make sure that it's one that

has survivability. I learned that a good probiotic has nothing to do with refrigeration. So I feel like it's just so much easier to just throw it in my bag. I take one right before I get on the plane and then get off and you can just take it with your morning coffee every single morning. The one that I like is vegan, non-GMO, gluten-free, dairy-free, and free from anything artificial. If you want to, you can even break it in half and sprinkle a little bit on your kids oatmeal. Probiotics are just so amazing because they support your gut, beautiful skin, better sleep, and easier weight control. I feel like if you want to learn more about probiotics in general, you should listen to that episode.

I learned all about gut health, and I feel very confident that I want to focus on that moving forward. If you have any problems like gas, constipation, or bloating, I would definitely check out a probiotic. If you're on an antibiotic, it's super important to always take a probiotic with it so you don't get a yeast infection. And right now, we are going to give you 15% off. you're going to save 15%.

You're going to go to just thrivehealth.com slash skinny and use promo code skinny. promo code skinny, I'm telling you, try the just thrive probiotics. You're going to love it. Just thrive health.com slash skinny. I think keeping it simple, let's just keep it simple. If you are someone who feels overwhelmed with what to do, it's all just like the next step. It feels overwhelming is like, let's simplify it. So I'm a really big believer, especially in the pandemic of shorter,

workouts. Even for me, the days that I'm not going live, I struggle to get myself going and get into a workout. However, I can convince myself to do a five or 10 minute quickie on my app. Anytime I do a five or 10 minute quickie, I end up doing more. So I created a quickie program, commit to 10 minutes a day for four weeks. Does that sound like a weight loss program? No, but it's going to get you working, moving, feeling good mentally and physically and getting you into that consistency. So I think when people think of working out, they think it's like this quick fix, this magic pill that they have to take. It's really just small little nuggets. And for me, that comes down to quick workouts. And then you start to build upon that. I think when it comes to nutrition, talking to a nutritionist,

you know, I'm not a nutritionist. I think a lot of fitness influencers out there give out fitness advice. And I think, you know, when it comes to your body and nutrition, I know what works for me, but you need to figure out what works for you and talking to a professional. What are some little tips that work for you? You don't have to give us blanket advice. Give us like some things that you do. Like what are you eating for breakfast? Yes.

What's for lunch? Yeah, I want to know. She likes specific. I listen to your pocket. Details, details. I wake up in the morning. She's like, how are you doing? I'm like good.

She's like, I need specific. I was like, I can't. I got to give me a minute here. Okay. So what am I eating in the morning? I start with, I mean, this is like so eye-rolly. Lemon water? I roll me up.

Love a lemon water in the morning. That just gets my judge. digestion going. I have coffee with almond milk. And then I start with fruit. I'll then move my body. And then I'll have like my, I call it my second breakfast, which is either like a massive salad with feta cheese, goat, cucumbers, and then three scrambled eggs over it with some salad dressing, avocado. Or I'll do two pieces of Ezekiel toast. What salad dressing? You know what, Lauren, actually. No, I'm asking questions that people want to know.

Sure. But as you were talking, I was thinking, maybe I should do that salad. with the egg thing too. Michael, honestly, we've had so many people on this podcast and you still eat your fucking croissant from Alfred, so I don't know what to say. I think I could do that. I'm going to watch you chop up the fetta. I like the I like the crunchyiness of the yeah. See, I think I he's hungry right now. Here we go. Okay. So what dressing? Um, currently I'm really into Trader Joe's dressing. They have really simple ingredients in Trader Joe dressing. Okay. By the way, coming from New York City to walk into a Trader Joe's and I have a crazy line. It's like heaven to me. I could spend hour there. Okay. Have you gone to Air One yet?

I haven't. Oh. I'm nervous. I'm going to spend a lot of money. A hundred million dollars. You're going broke, but it's worth it. Okay. Broke vibes. So depending if I have the salad or the toast, I'll then switch that for lunch. Does that make sense?

No. So if I have my second breakfast is the big salad with the eggs, then for lunch I'll usually have two pieces of Ezekiel toast with Kitehill cream cheese, the everything bagel. You have to get it. The everything bagel flavor. Is that better than Montes? I love local NYC Monty's. But Kite Hills, I think, if I had to choose Kajel.

Oh, really? I'm obsessed with Montes. Well, it depends on the texture. Are you more of a thick texture person? So then you like Montes. Gertie texture. So then Montes, if you're more of a whipped light cream cheese person, Morgan's more of a Monti's.

Okay. And then I'll smash avocado, everything bagel, seasoning on top. Yum. A snack would be a smoothie. I'm during pregnancy, big fan of a protein fruit smoothie. So almond milk, bananas, blueberries, a protein powder of choice, and chia seeds, and maybe a nut butter. And then dinner, I've honestly been really lazy. So I'll either, Morgan and I will either order Sakara for dinner during the week or will like make a big, I don't know, like veggie chicken.

I don't know, boring. Whenever I hear what people eat sometimes and I've had to like do work with this, I realize that I don't eat enough. Oh, I believe it. That's another really great tip. Yes, I think I've always hear what people eat. And it's not because I'm trying to deprive myself. I mean, I am in a period of weight loss, but I just forget. I don't know. So that's like Morgan. And I don't understand humans like you. I do not forget to eat. I forget. I forget. Like I even had one thing to eat today. What is it? I know, it's horrible. It's 2 o'clock. So your metabolism is like a fire place. I know. I hope I'm working with Eric from the flexible diet coach and I hope he didn't hear that. I'm going to eat. I only have had coffee. I know. I need to. I forget. That explains a lot, Lauren. explains a lot to to me about your mood today. So when I hear what you eat, I'm like, it sounds so good. I mean, I'm down for everything you're saying. I need to eat more. Yeah. So, and I think maybe because you're clearly so busy, you know, running a business and having a child, maybe it is like a

like a meal delivery service. I love Sakara. I do use that a lot. I'm obsessed with their stuff. They're great. Big fans. Especially for dinner when we're like exhausted and we just want something healthy. And then honestly, I, like if a dessert, I've been loving frozen yogurt and like rainbow sprinkles. Oh, when I was pregnant, when I was pregnant, that's a different story. I made him make me a box of the bunny mac and cheese. Have you had that? We started on mac and cheese in my first trimester when I was not. That's like all I could eat.

It's so good with lemon all over it and chili flake. You should make that for her tonight. I'm telling you. I don't want to call myself a chef, but I make a mean mac and cheese. And every single day, the pregnancy is great because you just make them do everything. I know. And then the baby comes and that's hard. What are some tips if people are pregnant?

For instance, like I put spirulina powder in my smoothie every single day and I noticed it really helped. Do you have any little hacks like that that you're doing that you think are just great? I think for me, especially in my first trimester, eating smaller but more consistent meals because the more I did that, the more I left time in between, the more nauseous I felt during pregnancy. I also think, you know, it's a misconception with pregnancy that we're not supposed to be moving our bodies and we're supposed to be resting. Honestly, if you can, if you are pregnant, just getting five or, like going back to that quickie mindset, five, 10 minutes a day,

because pregnancy is mental. Like we were talking before, it's such a mental game that if you can just get out of your head and, you know, just feel good and get those endorphins going while you're pregnant, it makes such a difference. I will say I was very impressed with my wife during pregnancy because I don't think you missed a single day of working out. Not one single day. It was awesome. And I was like the discipline that took. Yeah. And now, you know, because obviously you're pregnant and you're uncomfortable. And like, I was like, wow, that's impressive. But I do think it helped not only, listen, I hope this doesn't upset anybody. I think it helped with the labor and the birth and made it easier on her because she was in such good physical condition when she gave birth.

I mean, there's so many studies that show that that if you, if you, if you are cleared by your doctor and moving and working out feels good for you, that it is so healthy not only for you, but for your baby. I just felt like, and tell me if you feel like this too, I was so swollen and puffy. I have to move my body and that include walking, a lot of walking. And then a low, a low, low, low cortisol workout, which brings me to my next question. I have noticed that my body does not do well in high cortisol workouts. For instance, fuck a spin class where the music is up to 8,000 and I'm getting yelled at. And like, everyone's taking their fucking towel doing like the yaha and like high-fiving.

And now we know why Peloton canceled us, Lauren. No, no, no. They don't sponsor us anymore. No, Pelotone's amazing because it's at home. I'm just kidding. I think they sponsor us? I don't know. So, honestly.

Pelotone's amazing. I'm not talking about Pelotone. I'm talking about these workouts where you're. getting yelled at. There's one down the street from me. They have a mic on. They're screaming at me. The music is up so loud. I want to listen to Bossa Nova and have like low vibes because I think, you know, life is so stressful and chaotic, Rty, as it is. To have a workout that is inducing cortisol, I noticed made me gain weight. Can you speak on that? And if you don't agree with me, feel free to rip me into shreds. No, I'm not going to rip you to shreds. And I'm probably going to

give a really annoying answer, which is the same thing I have for nutrition. It is when it comes to working out, to me, it's figuring out what works for your body. And I know that's annoying. But some people thrive in that environment, like a boot camp. I don't. I don't want someone yelling at me. So I created a space where, like, the scope study is what I wanted in a workout, right? But I think it's just finding maybe it's a reformer Pilates class, maybe it's a yoga class. But you have to test just like nutrition, figuring out what works for you in your body. And that's amazing the fact that you have figured that out what works for you in your body. Let's take a quick break to talk about a serious subject that we are definitely champions of, and that is protecting your mental

health. It has been a crazy couple of years, which is why we decided to bring BetterHelp onto the show as a platform partner to talk about protecting your mental health and getting ahead of conversations that are hard to have. Better Health is going to assess your personal needs and match you with your own licensed professional therapist. This is so cool because you can connect in a safe and private online environment, and it's convenient. You can do it right out of your your home and you can start communicating with them in under 48 hours. You guys know how passionate I am personally about mental health. It's very, very important to me. And I think this is such a great site for anyone who's struggling to check out. It's super affordable, even more affordable than

traditional offline counseling. And they also have financial aid, which is so incredible. Yeah. What I love the most about this is the convenience. You know, it's, you can do this from your bedroom, from your living room. You can just get online. You have full privacy. Nobody has to see or hear from you accept the therapist that you're talking to online in a completely protected environment and all from the comfort of your own home. So if you or anyone you know is struggling with depression, stress, anxiety, relationships, sleeping, trauma, anger, family conflicts, LGBT matters, grief, self-esteem, they have it all. And anything you share, and I think this is really important to point out, is confidential. So it's convenient, professional, affordable, all the things. And you should also know it's

not a crisis line. So I just think this is such a good message to be spreading. Michael and I, like I said, are about mental health. Well, it's completely changing the game of mental health, right? Like, for the first time, you're giving access to so many people that may have not had access before. You know, Lauren and I have been proponents of mental health. We've had many conversations on this show to protect mental health and make people more aware of it. So check it out. I want you to start living a happier life today.

As a listener, you'll get 10% off your first month by visiting our sponsor at betterhelp.com slash skinny. Join over one million people who have taken charge of their mental health. Again, that's BetterHelp. H-E-L-P.com slash skinny. Betterhelp.com slash skinny. What can someone expect if they take your class online or in person? So online, we have so much offering. And I think offline we were talking about,

I think a lot of people think the Sculpe Society is just Dance Cardio. I have actually, I would say 80% of the Sculp Society's low-impact sculpt. So it is not jumping if that is something that you're not into. Yes, I've got a great dance cardio section. if that's what you're into. But, you know, the bulk of the method is low impact sculpting, sculpting using your own body weight, light hand weights, ankle weights. And it's, it's athletic, but it's low impact. So I'm still getting your heart rate up in a low impact way. So you're going to sweat. But then if you're on, I don't know, if you're not feeling it, I have got a great

gentle beginner sculpt where you're going to be on your side and it's going to be gentle and slow. And, you know, the pace is much slower. So there really is something for, everyone. I have meditation. I have yoga on there. Your voice is very relaxing too. It is very relaxing. It's like low. I kind of have a dude's voice. I like it. It's very, very, very, very relaxing. Let me ask you a sideball question. There's people in your space that I believe are catching some flak, which is kind of strange now, just kind of strange for promoting a, you know, like a certain body image or health and wellness lifestyle. For whatever reason, somehow, I mean, everything has become offensive now, but somehow it's become offensive to promote, you know, kind of what you, do you,

how do you deal with the, with the voices that come and say like, hey, you're promoting something, and you're not, but like, yeah, so I've been really, really mindful of that, you know, making sure that I'm showcasing all body types. So I have got curvy women on my, on my app. I have a whole TSS friends section. And so it was important to me that, yes, do I train supermodels in Victoria's Secret Fashion Show? Yes, but I also train curvy women. So making sure that those body types are shown on the Sculp Society app. And I think that's been intentional from the beginning because I don't want anyone to feel like they can't be a part of this community and being realistic that most women are curvy.

And we want to see that. I don't want to get to a place where we start to get away from saying like, hey, you know, taking care of yourself is a good thing. Eating healthy is a good thing. Moving your body is a good thing. Not necessarily for the image, but because you'll just feel better. and you're getting endorphins, you know, have mental clarity and all. Like, I don't want to dance around a subject and say, oh, like, it's not about all the other stuff that people get

upset about. It's about like, these are good things to do for longevity as a human being, to feel better for your family. I actually think it's a, in a way now as a parent, a selfish thing to not consider taking care of myself for a long because, like, we have a child that we've got to worry about, right? Yeah. And I know people get upset, like, when, you know, when we're outspoken about stuff like that, but I can't imagine getting to a place where we start to say, like promoting a healthy lifestyle is a bad thing. No, I agree with you. I think you can do that in a way that's not saying that only this body type is what we're

striving for. And you can show other body types while working out. But I do agree with you. No, I think promoting a healthy lifestyle is a great thing. Morning routines. I am a huge proponent of morning routines. I know. I bet you have one.

And I would also simultaneously like to know your wind down. Yes. Okay, so this is the perfect morning for me. Now, have I done this consistently? Probably not. That's okay. It's, my thing is you don't have to hit it every morning. Yeah. Yeah. Okay. You just do your best. You set the intention. It's just something to hold you accountable. If you get it for a 10% of the time, great. Okay. So my morning is pretty simple. I usually like to give myself an hour to an hour and a half before I have to like do anything actually work wise. I know I shouldn't look at my phone, but I definitely do the first thing in the morning. I then go downstairs. I make my room temp lemon water. I chug it. I make my coffee with almond milk. What kind of almond milk? Usually, well, now, because there's a Trader Joe's close by,

it's like the Trader Joe's unsweetened almond milk. Not a fan of it, but, you know, I usually don't get this detail. What kind of almond milk? No, because I don't get this detailed, but I know you're so good with wellness. So that's why I'm being so annoying. Trader Joe's, it could be creamier if you're taking some feedback. I then go sit on the couch in a perfect situation. I'll meditate for only like five minutes. So we have meditations on the Sculpt

study app that are literally five to seven minutes. That's kind of where my attention span clocks out. I'll sit there, go through a gratitude list, and then move my body. To have some fruit, move my body. Pretty simple. Is this in your calendar to move your body or is it just something that you just set the intention? It's so ingrained in my, it's like brushing my teeth at this point. Yeah, I feel the same way about that. Like I just put it on my calendar. What I've been doing this. I don't know if this is a horrible tip for everyone. No, but I love that calendar tip, by the way, that you schedule it into your calendar. I have it in my calendar, but sometimes I don't have time. So what I'll do is I'll move the workout to when I'm doing a conference call,

put the workout on zero volume. And you can do this with your app. This is actually, you can pull up your app and you can do the five to 10 minute arms while you're on the conference call. And I know this is the best for cortisol because you're on a call, but at least I'm getting something that's low impact in. Lauren's favorite thing to do is join a Zoom that we're all on and been talking for 15 minutes as she's late doing work. I'm like, all right, who do we all got here? I also don't do video. I'm not going to add my cortisol on video. I'm just not doing it. I have too many Zooms. I'm not going to do video. It's so many Zooms. So, but that is a really, no, I love that. And I get messages like that all the time where it's like I could, I squeezed in your five minute arms, either on the call or

between Zoom calls because it just or during my baby's nap, right? Like it's moms who are with babies. No, I think that's really great. And I think if, if you are someone starting out or struggling to get your workouts and scheduling it in your calendars is a really great tip. Sometimes my husband talks too much. And so what I do is I just have my ankle weights in the kitchen and I'll just put him on my arms and start. Speaking of chasing passion, I was like, I don't like to, oh, we have to do a 10 minute conversation about this situation. I might as well get my arms in. I swear to God, we're squeezing it in. what you're doing is so avant-garde and on the pulse of where we're headed in life. The last thing I want to do is get in my car, go drive to the gym, run into Susie from high school, have a 10-minute

conversation with her, walk out and like something's like whatever it is. I need to get gas, whatever. I want to just squeeze it in. I think it's very smart what you're doing. Thank you. And I think people are constantly asking me, they're like, oh, well, like, you know, now the vaccine's coming and everyone's getting vaccinated. Are you concerned about the digital space? And I think listen, people are going to go back to the gym, but it's going to be like, to me, it's going to be like the movie theater to see the big blockbuster, but you have your Netflix at home and you actually use Netflix probably more than you, you know, go to the movie theater. So that's, I think digital fitness, honestly, it's just going to continue to grow. I think what it's going to

be from this pandemic is you will get back to doing normal things, but people will not do things anymore that are way out of their way and very inconvenient, right? Like if there's a gym, five, ten minutes, like easy. But if I have to. go 30 minutes and I know I can do something at home. Also, see me in real life after tax. It's $40. You can see me online for, with the year's subscription, $9.99. One thing I'm grateful for...

Society is saving time. That's what you're selling time. Yeah. One thing I'm grateful for from this pandemic is I think it's going to... Listen, it's going to get rid of a lot of inefficiencies. I feel like we've been wasting a lot of time in a lot of areas, right? And when I say inefficiencies, I mean, like, it takes a lot now. even if you just think about how we interact in the business world,

I'm not going to drive over across town to someone's office and go there and do all this stuff when I can get on a Zoom for 20. Yeah. But there is something where I do like to connect with the team in person and collaborate. But these days of like wasting hours in traffic and wasting hours on a flight to go and see those are done. I mean, once in a while you'll do something to see someone in person, but like we're going to get rid of a lot of inefficities.

And I think what will happen is the world will start moving very fast because of it. I agree. You have to give us your nighttime routine. And then I have a little juicy question for you. Oh, God. It makes me so nervous. What the fuck is going to come out of your mouth? I was literally walking over here.

And I'm like, I'm so fucking nervous. No. No, but not. Nighttime routine, I, it's a little less, you know, I think for me during the pandemic, walks outside were huge, especially living in New York City. Just like leaving my big apartment building for some reason, like getting into an elevator and getting outside was, you know, an achievement. But the minute I got some fresh air.

could walk by the Hudson and just, you know, either listen to a podcast or, you know, walk with my husband. That was huge. Coming back, having dinner, I take like multiple showers a day. I don't know why, especially to me. So that is my goal. I get it. I don't get it. So I take a, I take an evening shower too. I take multiple showers a week. I'm like, well, a month. I mean, I don't wash my hair. I mean, I wash my hair like once a week. But I just, you know, I really savor that time in the shower, you know, since being pregnant, like my body oil routine. Oh, my gosh. That's really, it takes me like an hour to lather up. And then I put on all like, I do a serum. I'll do a moisture. You want to know what products I mean. Oh, God. Okay. Just give us a couple brands that you like.

Okay. Love your Elamis collab. Thank you. And now you have a nice roller that you can roll on your vagina after you get burnt. You did. Thank you. I do really love their, what is there, makeup remover. They have amazing cleansing bomb. Yeah. That cleansing bomb is so delicate and doesn't rip the skin like all these shitty makeup whites pull down the skin. It's nice. Yes. So love that. I'll do a serum right now. Gosh, I kind of just like rotate. I've used Vintner's daughter, which I like. Cotalee. I like. Augustinus Bader I like. Same with the creams. I have really dry skin. So then I'll lather on like a thick cream, the rich cream from Augustinus Bader. I like. Great brands.

Yeah. All great brands. I'm blinking, which is bad. It's okay because I have a juicy question. Okay. All the listeners want to know, and this is kind of like a twist. Oh. As an NBA, Brooklyn Nets dancer, what is the T?

Like, is it? No, they want to know, is there crazy rules? Can you talk to the athletes? Oh, yeah, there are crazy rules. Is someone trying to bend you over in the locker room? No. Like, what's going on? Okay.

So here's the rule. The rules were really strict. They did not want. dancers and athletes, like, talking to each other because they really didn't want people to think that the dancers were there for the athletes. You know, I would say I was dancing with the most talented women in the U.S. It was really a talented group. And I think the people that were running the show wanted it to be about the talent and to be about the dancers and not to be there, not to have rumors like going back and forth that we were there to kind of, you know, be eye candy for the

player. So honestly, I never spoke to a player. Literally, the only time we would share a core is at like tech rehearsal before. No, no, players are like trying to slide it in? No, absolutely not. It's probably a good thing. At the time to. It's that vanilla? Yeah, it's so vanilla. I know. No juice there. At the time, we couldn't even, and this isn't 2012 to 2014, I couldn't even post on Instagram about anything related to the Brooklynettes or the NBA. Like, we were very much. I mean, now they can. It's a different landscape. But yeah, I couldn't post on social. Yeah, it was kind of a bummer. The tryouts are gnarly. I know this. Michael doesn't even know this. I've never told you this. I tried out for the Chargers cheerleaders. It is so gnarly what they make you do. Let me tell you. So the first, the year I was auditioned, by the way, this is like the third time I had auditioned for the NBA Nets. People don't realize the process. They had just moved from New Jersey to Brooklyn. So it was like this like,

starting year who the team was going to be at the Barclay Center. So not only is the audition hard in general, but because it was the first year, they were making it into this whole, like, big event with press involved. So it was, it was so grueling, so grueling. Like, day after day, our final audition was, like, in front of a live audience with, like, live, like, judges. The judges. It was intense. The judges, yeah. I mean, I know nothing about what you went through, but it seems like what that did is it set you up to be who you are today. It was so powerful. It's like those experiences are what has helped you be so successful. Well, I think, too, like, let's take it back. Let's like remove a layer. I didn't just rock up and like get the audition.

This was like my third or fourth time auditioning. I was like, and you're such an amazing dancer. That's so crazy. But I mean, you know, you just, you never know. And I think at that point at that time for the audition, I was like, if I don't get this, honestly, I was like, it had, I was like, the clock was sticking. I was like, this isn't working. I should probably move back. to Santa Barbara. So let's do a few more auditions and like figure it out. And I ended up getting it. But it wasn't, I think again, people just assume that, you know, they see this story and they're like, oh, of course, you just got it. No, I had to go back multiple times. Tenacity is underrated. I am telling you. I would like to round this out. You said something in the beginning that we didn't

get to touch on and I think it would help a lot of people. You said that you were obsessed with exercise and that you are obsessed with counting calories and you're obsessive about it. There's probably a lot of people who are listening that are in that similar state. What are like three tips or resources or things that you did to help you get out of that headspace?

I know dance and combining fitness and your job was one of them, but is there anything micro? Yes. And this is really just can be cringedeworthy to a lot of people, but it is so important as women that we are in tune with the things that we're telling ourselves, the stories that we're telling ourselves, that we're believing

about ourselves. We really need to figure out that conversation and change that conversation. For me, it was that. It was reading a book called Woman Food and God by Janine Roth. And then if I look back, to be honest, I really wish I had been in therapy. You know, I think for a lot of women and men, if you're listening and you're in this cycle and it's not, nothing's working and you're frustrated, go talk to a professional. because I honestly think that my recovery journey would have been so much faster if I didn't think I needed to do it on my own. And then just trying to think, you know, small things like, you know, little bits of meditation here and there. But I think really powerful is that conversation that you're having with yourself and the things that you're believing about yourself.

Leave us with a couple of brands of snacks before you go. Oh, I forgot to talk about my snacks that I have. Sorry. So I do love a tortilla chip. Okay. So I love from the ground up, their cauliflower chips. Yum. Cheddar, nacho is the best.

Okay. Beanfields. We need to get this for Zaza. Beanfields, amazing. From the ground up. No, no, these are three different. These are all three. I'm very, very passionate about chips.

From the ground up is a brand. Yes. Beanfield is another. I'm going to write this down. I'm getting hungry now. I think what's our favorite beanfield's flavor? No, we have pico de gallo. Amazing.

And then Siette. Love Siette. Have you listened to their NPR's how I built this? No. Great. Oh, I need to listen to that. It's really good. A huge fan of that brand.

Where can everyone find you, pimp yourself out? Tell us how they can sign up for Sculpe Society. I love following you on Instagram. I think you're very positive and you're what we need right now in the space that we're in. Thank you. You can come say hi on Instagram at Megan Rup and at the Sculp Society. I've got a two-week free trial for the Sculpe Society app. Our yearly membership is half off.

Right now, it's literally $999 a month. It's crazy cheap. So at the Sculpsociety.com, I go live multiple times a week. There's new content. We have over 400 videos. I'm going to do arms while Michael's blabbing on and on about something. I'm going to put little tiny headphones in. You need to pay attention to everything your husband says.

Okay. And I'm going to do arms while you're in the kitchen blabbing away, eating CETA chips. I'm going to be blabbing with this yet. I just spitting chips everywhere. You're amazing. I'm a huge fan of everything you do. Come back anytime. Thanks, Morgan, for meeting Megan on Hinge and coming and hanging out with us.

Thank you so much. Who wants to win a copy of Get the Fuck Out of the Sun? My book. It's out on Amazon Barnes & Noble Target and where all small books are sold. Someone is going to win a copy this week. All you have to do is tell me your favorite part of this episode on my latest Instagram at Lauren Bostic and we'll slide into your inbox and one of you will win. There's so much fun shit in this book.

It's all about skin care. You're going to love it. And with that, make sure you've rated and reviewed the podcast on iTunes and we'll see you next week.