Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

You keep adding workouts to move the scale, and all you get is more tired. If you love strength training and you’re stuck in a stalled weight loss plateau, this episode is for you, because rest and recovery are the pieces your plan is missing.

We explain how chronic stress affects fat loss and sleep, and which overtraining signs to watch for. We also cover why slowing down feels so uncomfortable and give you a playbook for putting rest into a packed week.

If you fill every open block on your schedule with a ta...

You keep telling yourself you'll start after the holidays, and every year that same promise brings you to January with nothing changed. If you're a woman caught in that cycle and ready to finally break it, this episode is for you.

We break down why the calendar will never really clear out for you, and why waiting for motivation to show up is what keeps you stuck in the first place.

You already have everything you need to make the next choice, and this episode walks you through exactly how.

00:00 – Why "I'll Start Af...

You've told yourself the candy won't really derail your progress if you just have "a little," and three weeks into October you're negotiating with the bowl on the counter more than you'd like to admit. If you're a woman who wants to get through Halloween candy season without the guilt spiral or the all-or-nothing swing, this episode is for you.

We break down why fun-size candy tricks your brain into eating more than you realize, and why the story you've carried about Halloween food since childhood is doing more damage than the chocolate itself.

You'll...

You've been showing up to every class on the schedule for months, sweating hard, feeling like you're doing everything right, and you’re still not seeing your body change in the way you’re working for.  If you're a woman who loves her group classes but is sitting around, wondering why the mirror hasn't caught up, this episode is for you.

We break down what CrossFit, F45, and Orangetheory really do for your body, why the same workout can't sculpt everyone in the room the same way, and where the line is between training hard and training with...

You're already timing the turkey down to the minute, but you haven't thought once about your own meals, your workout, or the five minutes you need to sit down before the doorbell rings. If you're hosting this year and dreading it without knowing why, this episode is for you.

We break down backward planning for Thanksgiving, how to prep the day before so decision fatigue doesn't wreck you, and why skipping meals to save room for the big feast backfires every time.

You'll walk away with a six-move playbook for staying on track during the...

Your workouts and eating haven't changed, but your body has, and you're stuck wondering why nothing works the way it used to. If you're doing everything right and still not seeing the change you want, this episode is for you.

We break down the muscle loss most women don't know is already happening, why the metabolism myth is wrong, and what's really driving that shift around your midsection.

You'll walk away with a six-part playbook for building muscle, managing sleep, and knowing when it's time to get real medical support, one built around your data...

You keep losing the same weight, then gaining it back, then starting over again from a place that feels a little more exhausted each time. If you're a woman stuck in that cycle and wondering if lasting results are even possible for you, this episode is for you.

We break down why the wrong environment undoes even the best fat loss phases, and why your home, people, and your own headspace are the difference between results that stick and results that unravel a few months later.

You've had what it takes all along. The setup...

Heads up: this episode includes personal stories about disordered eating, restriction, and body image struggles. 

You've chased skinny before, maybe for years, and you still don't have the strong, toned body you actually pictured. If you're a woman who's confused about why the smaller number on the scale never gave you the look or the confidence you were after, this episode is for you.

We share our histories with diet pills, extreme restriction, chasing skinny, and break down what really separates skinny from lean, sculpted, and strong. 

Building the body you actually want ta...

You keep hitting your goal weight and losing it again, and you're tired of starting over. If you're a woman stuck in the yo-yo cycle of strict phases followed by backslides, this episode covers why you keep yourself stuck in that loop.

We break down why short-term phases can't create lasting fat loss, how to stop yo-yo dieting for good, and what separates women who keep their results from women who keep starting over.

Discipline was never the problem. The plan just wasn't built to last, and this episode fixes that.

00:46 - Why...

Something shifts after 40. You stop making excuses for putting yourself last, and the guilt you used to feel about spending time or money on yourself starts to look a lot more like old programming than good sense. You have been putting everyone else first for years, and somewhere along the way, taking care of yourself became whatever was left over. If you're a woman in your 40s who's stuck on the back burner, running on decision fatigue, and ready to stop waiting for permission to invest in yourself, this episode is for you

We break down five...

You've been waiting to feel confident before you show up. This episode is for the woman who skips the photo, hides at the back of the picture, and tells herself she'll buy the outfit once she hits the goal. We are calling that out, with love, and making the case that body image and self-confidence are not rewards you earn at the finish line.

The conversation covers personal style as part of body transformation, the identity shift that happens through strength training, and why documenting your fitness journey at every stage matters more than most women give...

You followed a ChatGPT meal plan or an AI workout program, hit a wall, and started wondering if your metabolism is broken. Often, the plan was never built around you.

We cover where AI helps and where it gets fitness wrong for women in perimenopause and beyond, including how we use it in our own business and why a chatbot that resets with every new chat can’t know your history.

00:46 - Why AI Fitness Coaching Falls Short for Women

02:17 - The Context Problem With AI Meal Plans and Workout Programs

05:33...

You've been cutting calories for years and fat loss has stopped working. Reverse dieting for weight loss might be the reason why, and this episode explains what to do about it. This is for the woman who keeps eating less, training harder, and getting nowhere.

Most women who come to Get Sculpted don't realize they're chronic dieters. Not one long diet, but years of cycling on and off restriction with almost no time at maintenance in between. That pattern teaches your body to survive on very little, and once it adapts, another deficit isn't the answer.

You are working out and eating well, but the scale will not budge. If you have also been running on five hours of sleep and treating rest like something you fit in after everything else gets done, this episode is for you. Sleep and fat loss are more connected than most fitness conversations let on, and we break down exactly what is happening in your body when sleep is consistently cut short.

The conversation covers the hormonal picture behind stalled fat loss, why women specifically struggle to protect their sleep, and the practical systems that make better...

Your relationship with alcohol hasn't been examined in years, maybe ever, and your body in perimenopause is starting to make that obvious. This episode is for the woman who keeps waking up the morning after she has a few drinks, thinking she doesn't want to feel this way anymore, but isn't sure how to change the pattern without losing her whole social life.

We are talking about what alcohol really does to your hormones, sleep, fat loss, and muscle recovery in your 30s, 40s and beyond, and walk through a practical summer playbook for staying social without...

You've done the crunches, cut the carbs, and still can't figure out why you don’t have a flat stomach. If you're a woman over 30 who keeps putting in the effort without seeing results in your midsection, this one's going to land.

We walk through the five real reasons your stomach isn't responding, from belly fat and deep core muscles to posture, muscle building, and digestion, and what to do about each one.

A flat stomach is possible. You've just been missing the full picture.

00:46 – Why You Can't Get a Flat Stomach No Matt...

You're bloated after meals, barely going to the bathroom, and your energy and results have stalled even though you're doing everything else right. Fixing your gut health might be the missing piece. This episode is for the woman who has never tracked her fibre intake, keeps calling bloating normal, and is ready to do something about it.

We are talking about poop today. What healthy digestion actually looks like, why most women are falling short on fibre intake without knowing it, and how stress and under-eating are quietly shutting down gut motility. We cover the Bristol stool...

You missed a few workouts, a week went sideways, and now it feels like you have to earn your way back. We talk about why the shame spiral hits the women who care the most, and why the story you tell yourself after a slip does more damage than the slip itself. Tijana shares where the topic came from: a conversation with her husband Brian about why he disappears from groups he joins with good intentions, and Jordanna describes a client who turned things around by sending one win a day.

You’ll hear how to name it...

You've been up since 5 am, packed the hockey bag, filled every water bottle, and by the time you're in the car with a coffee in one hand, you've planned your kid's entire day and forgotten about yourself. If you're a sports mom, a dance mom, or any woman who's been running on empty while cheering everyone else on, this episode is for you.

We break down the conditioning that puts women last on their own lists, what that chronic depletion does to cortisol, sleep, and metabolism, and the identity shift that has to happen before anything changes.<...

You've been eating less and training harder, but the scale still isn't moving the way it should. If you're a woman who's been stuck in the same cycle of cutting and losing and gaining it back, and you're starting to wonder if your metabolism is just broken, this episode is for you.

Coach Tijana breaks down what metabolic capacity is, why chronic dieting quietly works against you, and what she learned from her own prep and reverse-diet journey about eating more, building muscle, and finally achieving body composition results that last.

You don't have a...

Your partner is making your fitness goals harder, and you're exhausted from feeling like you have to choose between keeping the peace at home and making progress. If you're a woman who has ever felt sabotaged by the person closest to you, whether it's the comments, the takeout, the guilt, or the outright pushback, this episode is for you.

Coaches Marilynn, Jordanna, and Tijana break down what partner sabotage looks like, the three types of partners you might be dealing with, and the exact strategies to help you stay consistent in real life, even when your home...

You've lost weight before, maybe more than once. And you're exhausted because you keep gaining and losing the same 10 or 20lbs. If you're a woman who's been stuck in the cycle of all-in phases, big results, and then watching it all unravel, this episode is for you.

Coaches Tijana, Marilynn, and Jordanna break down why short-term phases will never create lasting change, what it really takes to stop yo-yo dieting for good, and what becoming the woman who keeps her results really looks like from the inside out.

You've had the discipline all along. The...

We all wear trackers: an Oura ring or an Apple Watch. We're getting real about where the data helps and where it starts running the show instead. We dig into research showing that high achievers are more likely to internalize tracker numbers as performance grades, why calorie-burn estimates and body-fat scales are wildly inaccurate, and a real phenomenon called orthosomnia, where obsessing over your sleep score makes your sleep worse.

We also get into streaks, comparison features, and what happens when a missed goal turns into a mood killer instead of just information.

This one's...

If you keep finding yourself back at square one no matter how hard you try, this episode will help you understand why. Most women assume it's a motivation problem. Marc says it's something much deeper than that, and much more fixable.

Coach Marilynn sits down with Marc Lebert, founder of Lebert Fitness, to talk about why your self-image and weight loss results are more connected than any fitness program will tell you. They cover why willpower doesn't work for lasting change, how unconscious programs and habits quietly run your behavior, and what it takes to rewrite the...

If you keep getting injured, you've been told to rest or scale back, and nothing you've tried has fixed the problem, this episode is for you. We don't want you, nor should you have to accept pain as your new normal. You need someone who knows how to find what everyone else missed.

We sit down with Francesca McKenzie, our in-house movement specialist, to unpack what "movement is medicine" really means in practice. They cover why the same injuries keep coming back, what most practitioners overlook in their assessments, and how strength training and rehab aren't opposite...

You're eating what feels like enough protein, but you're still not seeing results. And now, every product on the shelf claims to be the solution. If you're a woman over 30 trying to cut through the protein noise and figure out what works for fat loss and muscle retention, this episode is for you.

We break down how much protein women need, why whole food protein sources beat the trends every time, and how a holistic approach to fat loss will always outperform chasing a single number.

Stop guessing and start building a nutrition approach that...

You started eating better, moving more, and prepping your meals, and somehow it turned into you reminding, correcting, and eventually just giving up because keeping the peace felt easier than pushing the change. We break down why nagging backfires almost every time, and what actually gets a family on board instead.

We cover three shifts: modeling the habit instead of announcing it, letting your own consistency set the tone in the house without turning food into a battleground, and practical language swaps, like trading rules for benefits and demands for invitations, that make room for buy-in instead...

Trigger warning: This episode contains open discussion of childhood sexual abuse and domestic violence. Please take care of yourself as you listen.

At 14, Nichelle Laus stopped enduring seven years of abuse and told her mother what had been happening. Coach Jordanna talks with Nichelle, now a 15-year police veteran, former competitive kickboxer, and co-founder of 413 Tactical, about the training that turned that moment into an entirely different life.

They get into how kickboxing gave Nichelle somewhere to put emotions she didn't have words for yet, the domestic violence call where trusting a gut feeling changed...

You know you should go to the gym, and you might even want to, but something stops you every time. We call it gymtimidation: that mix of comparison, uncertainty, and self-consciousness that hits before you walk in and can spike even harder once you're inside.

We break down what's actually driving it, comparing yourself to people at a different stage of their own fitness, not knowing how to use the equipment, worrying about form, feeling like you don't belong, and walk through a reframe for each one. We also get practical: take a gym tour before your...

You're consistent Monday through Friday, then the weekend hits, and it all falls apart. If that loop sounds familiar, this episode is for you, and the answer isn't more willpower.

We break down exactly why weekend diet sabotage happens, how alcohol is quietly derailing your progress more than you realize, and the simple weekend strategy that lets you stay on track without giving up your social life.

This episode is for the woman who wakes up on Monday feeling like she's starting over and is ready to finally break the cycle.

00:46 – The Psychology Be...

You're already showing up, eating well, hitting the gym, doing all the things. So why don't you look like it yet? If you've ever hit your goal weight and thought, "This isn't what I pictured," this episode is for you.

We break down the real difference between healthy habits and physique standards, including why the gap between them is exactly what's keeping consistent, committed women stuck. 

Ready to stop doing more of the same and start doing what works? This episode is your starting point.

00:46 – Why Healthy Habits Alone Won't Get You a Scu...

You've been through the '90s diet culture once already. You did the work to heal, and now it's back, rebranded, and somehow even harder to ignore. If you're feeling the pull of skinnytok and weight loss trends all over again, this episode is for you.

We break down what's really happening with the return of diet culture, why this version is more dangerous than the original, and what a sustainable approach to fat loss and body image looks like for women over 30.

If you're done chasing trends and ready to build something that lasts...

If you have ADHD, or you've just always felt like consistency is harder for you than it seems to be for everyone else, this episode is going to feel like a relief. Coach Tijana sits down with her husband Brian, a fitness coach with over 15 years of experience who was diagnosed with ADHD as an adult, to talk about what works when standard advice falls apart for a brain like his.

They get into why Brian doesn't count calories, eats protein at every meal, keeps a short rotation of go-to breakfasts and dinners, keeps trigger foods out...

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 loss, why your metabolism gets stronger...

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 why eating more food (not...

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 starting point and never the...

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 that stick, nourishing yourself like...

You keep saying "I'll start when things calm down," "once I have more time," or "when I feel more motivated." That moment never comes, and waiting for it keeps you stuck in the same place year after year.

This episode breaks down what's really underneath the waiting: perfectionism, fear of failure, and the need to control exactly how things will go before you're willing to try. We share what happened when we stopped waiting ourselves, from leaving a teaching career for coaching before feeling "prepared enough," to investing in business coaching within 24 hours of deciding, to launching...

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 today. Track your baseline this...

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 rebuild it no matter your age...