Everything That New Mom and Fitness Entrepreneur Megan Roup Does in the Mornings

What's the first thing you do when you get out of bed in the morning? A well-rounded morning routine sets the tone for the day and gets you prepped—both mentally and physically—before you dive into a packed schedule filled with emails, chores, happy hours, workouts, and more. Our series Morning Person profiles those who have mastered the art of the morning routine.

Tune in every week here and on our Instagram to learn exactly how the pros get it all done before the sun comes up, from their go-to breakfasts to their a.m. workouts.

Megan Roup Headshot


Courtesy of Lianna Tarantin

Every fitness enthusiast knows the name Megan Roup. The celebrity trainer and founder of The Sculpt Society, the number one dance cardio and body sculpting workout app, has built a loyal community (called the #TSSfam) with her signature toning routines and her infectious and motivating attitude.

In June, Roup and her husband welcomed their first child, Harlow, into their family, and suffice to say they've quickly adapted their routines around their newest member. Keep scrolling to see how Roup is balancing getting back into her normal workflow and new motherhood.

6:30 A.M.

Megan Roup Baby


Courtesy of Megan Roup

When I get up, the first thing I'll do is feed my daughter, Harlow. My husband, Morgan, and I will usually switch off on feedings while the other gets the coffee going.

7 A.M.

I begin every morning with a glass of water with lemon, followed by coffee made in our French press. I'll usually use coffee beans from Bulletproof.

My go-to breakfast is either a quick and easy oatmeal or scrambled eggs with Kite Hill cheese on Ezekiel bread. Sometimes I’ll have this for dinner, too!

8 A.M.

I’ve added dry brushing into my routine, and it truly feels like a cup of coffee for my entire body. With a newborn and a business, I can use all the extra energy I can get!

Since I’m filming today, I wanted to add some light makeup and refresh my hair. I’ve been loving Prose because it’s not only customizable for your haircare needs, but it also doesn’t use any harsh chemicals or ingredients. When you work out for a living, dry shampoo is definitely your best friend, and Prose's version has been in heavy rotation lately!

Another brand I recently discovered is Naturium. It’s an affordable skincare line that you can find at Target, and I'm obsessed with its Phyto-Glow Lip Balm. It's really nourishing and gives you a little glow, which is perfect for filming days.

8:45 A.M.

I just had Rebecca from Auntage Interiors help me organize my closet, and I feel like a weight has been lifted off my shoulders. My workout clothes are so much more organized now, and it makes grabbing something to film in a breeze. I’ve been loving sets from Free People Movement lately, especially its onesies.

8:50 A.M.

I usually work out in the morning and have been using my TSS Mama program throughout my pregnancy. The 360 breathing really helped me through labor, and the pelvic floor exercises have been so helpful as I ease back into a workout routine. If you didn't know, pelvic floor exercises are really important in helping you navigate that connection with your core.

I'm currently filming for my soon-to-be-launched fourth-trimester program, which includes exercises you can do with your baby. If I can’t sneak in a quickie workout (I have a whole section on my app), I'll try to go out for a walk with Morgan and Harlow to break up the day and get in some light movement.

9 A.M.

Megan Roup The Sculpt Society


Courtesy of Lianna Tarantin

Time to record for The Sculpt Society app! I have a busy day filled with zooms, as I’m going on tour this fall to meet my community IRL! Connecting with everyone through IG Live workouts followed by coffee chats has given me so much joy during the pandemic, and I’m so excited to teach my classes and reconnect with my community in some of my favorite cities this year. You can stay tuned to my IG, as I’ll be sharing more details and the tour stops very soon!

Up next: TikToker Niamh Adkins's Morning Routine Is Full of Stress-Relieving Rituals