Get Sculpted | Sustainable Fat Loss and Building Muscle for Women

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You've crushed your fat loss goals, built some muscle, and you're consistent, so why does it feel like you're just... maintaining? If you're wondering what comes next and whether there's a higher level to reach, this episode is for you. It's going to completely change how you see what's possible for your body.

This is Part 3 of our Strength Sculpting System series, and we're breaking down the Elevation Phase, the stage where fat loss becomes the foundation, not the finish line. We talk about how to build more muscle after fat...

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You've lost weight before, felt good, you were in control, and then somehow you ended up right back where you started. If that cycle feels exhausting and you're wondering if there's a way out of it, this episode is for you, and it's going to change the way you think about maintaining your results for good.

This is Part 2 of our 3-part series on the Strength Sculpting System, and we're diving into the Empowerment Phase, the stage most women never reach, and the one that makes everything finally click. We get into...

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If you keep losing weight and ending up right back at square one, this episode is going to change the way you think about your entire fitness journey. The reason results never stick has everything to do with what most women skip, rush through, or never get shown in the first place, and that's exactly what this series is here to fix.

We are kicking off a brand new 3-part series that breaks down our signature Strength Sculpting System, starting with the Foundations Phase. We get into why fat loss is the...

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You'd never let your child quit when things get hard or talk down to themselves, so why are you doing exactly that to yourself? If you're constantly breaking promises to yourself, skipping meals only to binge at night, or negotiating yourself out of workouts, it's time to stop the self-sabotage. This episode is for women and busy moms who are ready to show up for themselves with the same compassion and standards they give everyone else.

Coach Marilynn breaks down how to stop self sabotaging fitness through five reparenting pillars: setting boundaries...

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You keep saying "I'll start when things calm down," "once I have more time," or "when I feel more motivated," but that perfect moment never comes. The truth? You'll never feel ready and waiting for readiness is keeping you stuck in the same place year after year. This episode is for women over 30 and busy moms who are done waiting and ready to start their fitness journey before they feel ready.

Readiness isn't a feeling, it's built through taking messy action. Your first workout might suck, the timing won't be perfect, but...

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You're working out consistently, eating well, but still not seeing the results you're working for. The missing piece? Your daily steps. If you're sitting 23 hours a day, even with an hour workout, your body still registers as sedentary, and it's sabotaging your fat loss, energy, and long-term health. This episode is for women over 30 and busy moms who need the truth about why movement outside the gym matters more than you think.

Your workouts build strength, but your steps keep your body and mind thriving. Stop waiting for motivation and start moving...

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If you've been dieting for years, eating less and working out harder, but you're still stuck at the same weight, you probably think your metabolism is broken. You're exhausted, frustrated, and convinced you've ruined it for good. Here's the relief...your metabolism isn't broken, and it's completely “fixable”.

In this episode, we're busting the broken metabolism myth and revealing why eating more is often the answer when you can't lose weight after dieting. We break down what your metabolism actually is, why chronic dieting slows it down, and the exact steps to rebu...

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If you're feeling tired and overwhelmed after the holidays, like your routine completely fell apart, this episode is your roadmap to getting back into the groove after holiday chaos without burning out.

We're diving into why post-holiday fatigue is hitting you so hard (hint: it's not a lack of motivation), how to establish a routine that actually fits your real life using practical time management for busy women, and exactly how to stay consistent with working out when your energy is at zero.

Ready to stop waiting for motivation and...

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If you've ever been burned by a coach who promised quick results but left you feeling worse, this episode is your BS detector.

We're calling out the exact fitness coaching red flags to watch for, why unrealistic fitness promises like "lose 20 pounds in 3 weeks" are designed to fail you, how to find a good fitness coach who prioritizes sustainable fitness results over hype, and what personalized fitness coaching actually looks like versus cookie-cutter plans. This is about protecting your time, money, and trust.

Stop falling for flashy marketing and find...

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If you've ever blamed your genetics for why you can't lose weight or build muscle, this episode is going to change the way you think about that.

We're breaking down why genetics and weight loss aren't the real issues (your habits are), how breaking generational food patterns is the actual game-changer, and why women dealing with PCOS, weight loss, and insulin resistance can transform their bodies through lifestyle. This is about building generational health that ends the excuses for good.

Ready to stop blaming your DNA and start building what...

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If you're already feeling that mid-January slump where your New Year's resolutions are slipping away, this episode is your permission to stop the quitting cycle for good.

We're breaking down what Quitter's Day actually is (and why it happens to almost everyone), the motivation vs. consistency trap that keeps you stuck, how to break free from the all-or-nothing mindset, and why staying consistent with your workouts has nothing to do with willpower or motivation.

Want to finally build fitness habits that stick and stop restarting every Monday? Hit play and...

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In this New Year kickoff, we’re giving you permission to say it out loud – you want to feel hot, confident, and comfortable in your body...and there's nothing shallow about it.

We're breaking down the real reasons behind new year health goals, how to feel confident in your body when you've been hiding for years, the identity shift that changes everything, and why transforming your body over 40 starts with owning what you actually want (yes, even how to look good naked).

Want the confidence mindset that makes you feel good...

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Feeling sluggish or off track this holiday season?

It happens to the best of us, but the good news is, you don’t have to wait until January to feel like yourself again.

In this episode, we share the truth about holiday fitness motivation and why the real problem isn’t the wine, cookies, or parties; it’s abandoning the habits that keep you aligned with your goals.

You’ll hear how to set simple minimum standards, stay consistent when life gets chaotic, and finish the year feeling proud in...

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You’re showing up, lifting weights, staying consistent, but your body still doesn’t look the way you thought it would.

Sound familiar?

Coach Tijana breaks down the different types of women's resistance training and reveals which ones change your body (and which keep you stuck). From lifting heavier with confidence to knowing when your workouts aren’t working, she explains what it really takes to build strength, tone, and lasting results.

Staying consistent is great, but training strategically creates visible change.

If you’ve ever wondered...

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In this Ask Us Anything, Coaches Marilynn, Jordanna, and Tijana are spilling it all...from their origin story to real talk on pelvic floor health, strength training strategies, work-life “balance,” cosmetic enhancements, and the fitness myths they wish they’d never believed.

Curious how top coaches actually program for results, or want to know the embarrassing gym moments they’d rather forget? This episode’s got you.

If you’re craving no-BS guidance, candid stories, and the feeling of sitting down with your most motivating girlfriends, hit play and don’t forget to DM...

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Ever felt judged or unsupported on your health and fitness journey?

We’ve all been there, and this episode will remind you exactly why that’s okay.

Coaches Jordanna, Marilynn, and Tijana get honest about what happens when friends, family, or coworkers don’t understand your goals, and how to keep showing up anyway.

You’ll hear real stories about handling negative feedback, setting boundaries, and rebuilding confidence when others question your choices. From food pushers to online critics, this conversation is packed with mindset shifts and encouragement for wome...

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Think it’s too late to get stronger in your 50s or 60s? You might be surprised!

In this episode, you’ll meet Tammy, a 62-year-old who proves that strength training after menopause isn’t just possible, it’s life-changing. She’s lifting heavy, hiking mountains, and showing that women over 50 can look powerful, confident, and full of energy.

You’ll learn how she rebuilt muscle, boosted metabolism, and redefined what aging strong really means. If you’ve ever wondered whether it’s too late to start, this conversation will remind you that...

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Ever catch yourself saying, “I’d love to, but I can’t afford it right now”? We've all been there, and this episode might just change how you think about it.

We’re unpacking what it really means to invest in yourself, why those “quick fixes” are keeping you stuck, and how shifting from a scarcity mindset to an abundance mindset can transform not just your fitness, but your entire life.

If you’ve been playing small or putting yourself last, this is your reminder: you’re the best investment you’ll ever make.<...

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Working out for years doesn’t guarantee progress. If you’ve been consistent but not seeing results, this episode explains why and how to change it.

We’re breaking down the hard truth that you might not be as advanced as you think you are. We talk about what it really takes to build muscle, see definition, and train with purpose. You’ll learn why consistency without strategy leads to plateaus, how to lift heavy with intention, and what separates women who “work out” from those who truly strength train for results. 

If you’v...

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The holidays don’t have to mean chaos, exhaustion, or starting over in January.

In this episode, we’re sharing practical strategies to stress-proof your holidays and protect your energy, health, and sanity. From setting boundaries that actually stick to keeping workouts and nutrition realistic, this conversation is your reminder that you can enjoy the season and stay consistent.

You’ll learn how to plan your priorities, manage social pressure, and make small, sustainable choices that keep you feeling strong, calm, and confident all season long.

Because your health...

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🎉 Cue the confetti 🎉 It’s our 50th episode of Get Sculpted!

To celebrate, we’re looking back and asking: what advice would we give our 20-year-old selves about body image, fitness, food, and life?

We share the lessons we wish we'd learned sooner from ditching “skinny at all costs” workouts, to building body confidence, healing our relationship with food, and setting boundaries that protect our energy.

You’ll discover why strength matters more than shrinking, how mindset and self-belief shape your health journey, and the truth about what really lasts lon...

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What if the secret to fat loss success had nothing to do with willpower and everything to do with five simple traits?

We are revealing the 5 traits that our most successful clients share, and the habits and mindset shifts that lead to real transformation.

You’ll discover why ownership, support, and consistency matter more than genetics or discipline, and how to build strength, lose fat, and sustain results even with a busy schedule.

Because lasting fat loss is about creating habits for results that stick.

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What if the key to lasting fat loss wasn’t eating less, but eating more?

In this episode, Coach Jordanna and Coach Courtney share how to fuel your workouts, build strength, and let go of perfection to create sustainable transformation for moms.

You’ll hear Courtney’s journey from dieting cycles and burnout, to finding freedom with food, confidence in her body, and the strength she never thought possible.

Because sustainable fat loss is about flexibility, consistency, and a lifestyle you can actually enjoy.

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Despite what you may have been told, holiday weight gain does not have to be inevitable between Thanksgiving and New Year’s. You can enjoy the season and stay consistent with your fat loss goals.

Weight loss during the holidays isn’t about skipping dessert or waiting until January to “start over.” Real results come from breaking the all-or-nothing mindset and learning how to stay consistent even when the parties, dinners, and treats pile up.

In this episode, we share practical holiday nutrition strategies, how to set your “bare minimums” (BAMs) for wo...

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Struggling to lose fat even though you’re “eating healthy”? We've been there, too!

It’s not about cutting carbs, fasting, or jumping on the latest diet trend. Real results come from clarity, and that starts with food tracking for fat loss.

In this episode, we break down why a calorie deficit for weight loss matters, how common diet traps keep women stuck, and the simple tracking strategies that create sustainable results. You’ll discover how to build awareness, spot hidden calories, and finally align your nutrition with your goals without th...

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Struggling to make fitness work after pregnancy and kids?

It’s not about chasing your pre-baby body. It’s about building strength, energy, and confidence that fit your life now.

In this episode, Coach T and Coach Rachel share how busy moms can see real results with strategic workouts, flexible nutrition, and simple time management shifts. You’ll learn how to eat more (not less), train efficiently, and overcome the guilt of putting yourself first.

Because lasting results don’t come from extremes, they come from balance, consistency, and a pl...

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Feeling like you don’t have time for fitness?

Chances are, it’s not a time problem—it’s a time management problem.

In this episode, we’re breaking down the 5 bare minimum fitness habits that keep busy women consistent, from meal prep and structured workouts to weekly rhythms that make results automatic. You’ll learn how to cut the chaos, reduce decision fatigue, and finally create a routine that sticks.

Fitness isn’t about doing more. It’s about doing the right things consistently. Hit play and let’s make it si...

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Working hard but still not seeing results?

You may just be stuck in the common fat loss mistakes that keep so many women from progress.

In this episode, we’re exposing what’s really holding you back: from hidden calories and weekend overeating, to lifting without intensity, to chasing quick fixes instead of consistency. You’ll learn how to track with honesty, train with purpose, and finally align your effort with the results you want.

Fat loss isn’t about doing more. It’s about doing the right things. Hi...

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Wondering if it’s too late to get in shape after 40?

It’s not too late, and your strongest years can still be ahead.

In this episode, we’re breaking down what changes in your 40s and how to work with your body to see lasting results. From lifting heavy to building muscle, fueling with protein, and ditching the “it’s my hormones” excuse, you’ll learn exactly how to stay strong, lean, and confident for decades to come.

Your best shape isn’t behind you... it’s ahead of you. Hit...

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Feeling stuck in your transformation journey or frustrated by “all-or-nothing” thinking?

Marilynn sits down with Assistant Coach Barb Svab to unpack why being a student of your own journey is the real secret sauce to lasting results. Both former teachers turned coaches show us how the skills that made them great in the classroom now empower women, especially those over 40, to stop chasing perfection, embrace consistency, and finally break through plateaus.

If you’ve ever struggled with motivation, consistency, or feeling like you have to do it all on your own, t...

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Feeling off track after summer?

You’re not behind, you’re just ready for a reset.

In this episode, we’re walking you through how to use the back-to-school season as your own fall fresh start. From habit stacking to planning your workouts and ditching the pressure to be perfect, you’ll learn how to build routines that stick without burning out by Thanksgiving.

Ready to reset with intention? Hit play and let’s get back to you.

Check out the full show notes and other resources...

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Still chasing goals but feeling stuck, scattered, or off track?

You’re not lazy, you’re missing the foundation.

In this episode, we’re sharing the biggest lessons we’ve learned after two years of coaching, lifting, and building Get Sculpted. From mindset to momentum, you’ll see how fitness becomes the anchor that shapes everything: your business, your confidence, and your community.

Ready to build your 2.0 self? Hit play and let’s go.

Check out the full show notes and other resources at

https...

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Still hungry, tired, and stuck... even in a calorie deficit?

You’re not broken. But your approach might be.

In this episode, we are breaking down why eating more (not less) is the key to fat loss that lasts. From volume eating to metabolic repair, you’ll learn how to stay full, fuel your body, and stop playing small with your plate.

Want the satiety cheat sheet we mentioned? DM us “Satiety” @getsculpted.ca and we’ll send it your way.

Check out the fu...

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Think you’re too late to feel strong, confident, and at home in your body?

You’re not. But you are overdue to burn the old rulebook. 

In this solo episode, Coach Jordanna breaks down 12 subtle (and not-so-subtle) ways society chips away at women’s confidence after 40, and what to do instead. From the lies you’ve been sold to the mindset shifts that change everything, this is your call to rebel on purpose and rewrite the rules.

Because your 40s aren’t the end. They’re your power...

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Still working out but not seeing results?

In this episode, we’re breaking down why random workouts, endless cardio, and chasing sweat aren’t cutting it, especially for women over 40. You’ll learn how to train with real intensity and intention, use progressive overload, and build a plan that actually sculpts your body.

It’s not about doing more. It’s about training smarter, and finally getting the results you’ve earned.

Check out the full show notes and other resources at 

https://www.getsculpted.c...

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Feel like your body flipped a switch after 40?

You’re not imagining it. But you’re also not stuck.

In this episode, we break down why typical fitness approaches for women over 40 no longer work—and what to do instead. From hormone shifts to smarter strength training, recovery, and protein, we’re giving you the real strategy for sustainable fat loss and results that last.

This isn’t about doing more. It’s about doing what matters and finally getting results that match your effort.

Check out...

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Think summer has to mean pausing your progress?

Not on our watch.

In this episode, we break down how to enjoy patio season without falling into the all-or-nothing trap. From mindset shifts to simple strategies, they’re sharing how to stay consistent with your fitness goals—even when the margaritas and BBQs are calling.

This isn’t about restriction. It’s about intention and building a version of you who doesn’t hit pause every summer.

Check out the full show notes and other...

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Think you need to be perfect to make real progress?

Well, we are here to flip that belief on its head.

In this episode, we get real about why being consistently good is way more powerful than being occasionally great. If you’ve been stuck in an all-or-nothing cycle, beating yourself up over every missed workout or “off” day, this one’s for you.

We’re unpacking the perfectionist mindset, the burnout it creates, and the practical shifts that lead to sustainable results, without starting o...

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Think you need more motivation, better timing, or someone to “save” you before you can finally get results?

Coach T here, and I’m calling BS on all of it.

In this episode, I share the 12 tough love truths that no one else is saying out loud… but you need to hear if you’re serious about transforming your body and your habits. This isn’t about waiting for motivation to magically strike. It’s about owning your effort, raising your standards, and taking radical responsibility for the results you say you want.<...

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Getting lean, fit, and sculpted in 2025 isn’t about doing more—it’s about doing the right things with consistency and intention. And in this spicy episode, we’re calling out the six patterns that silently sabotage progress and keep women stuck in their 1.0 selves.

Whether you’re overthinking every step, toe-dipping your way through your plan, or falling into the all-or-nothing trap, we’re here to help you break the cycle…with love, truth, and a little fire.

We’re diving into the mindsets that keep you stuck, the habits that need...