Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

Jaksot

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  96: Stop Chasing Skinny: How to Get Lean and Toned 17.09.2026 34min

  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...
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  95: Build a Fitness Routine That Survives Setbacks 10.09.2026 31min

  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 t...
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  94: Take Back Your Time and Energy by Investing in Yourself After 40 03.09.2026 41min

  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 y...
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  93: Body Image and Self-Confidence: Stop Waiting to Feel Ready 27.08.2026 21min

  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 you...
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  92: Why Your AI Workout Plan Isn't Working 20.08.2026 25min

  You've tried AI fitness coaching, and it didn't deliver. This episode is for the woman who followed a ChatGPT meal plan or an AI workout program, hit a wall, and wants to understand why a generic plan can't do what a real coach does. We break down where AI in fitness helps, where it gets things wrong for women in perimenopause and beyond, and what the human element in coaching covers that no algorithm can touch: form correction, progressive overload, behavior change, accountability, and the k...
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  91: Why Fat Loss Stopped Working And How Reverse Dieting Fixes It 13.08.2026 28min

  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 li...
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  90: How Sleep Affects Fat Loss: What's Happening in Your Body 06.08.2026 40min

  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 ...
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  89: 7 Strategies to Rethink Your Relationship With Alcohol 30.07.2026 29min

  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 wal...
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  88: 5 Reasons You Don't Have a Flat Stomach and How to Fix It 23.07.2026 22min

  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...
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  87: Gut Health for Women: Bloating, Constipation, and Stalled Results 16.07.2026 38min

  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 stres...
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  86: How to Break the Shame Spiral and Enjoy Your Summer 09.07.2026 38min

  You've been out of routine longer than you planned. And now, the shame spiral is so loud, and getting back on track with fitness feels like it requires a big, dramatic recommitment you're not ready to make. It doesn't. This episode is for the woman who's been away and isn't sure how to walk back through the door. We are talking about how the shame spiral works, why it hits the women who care the most, and what it really takes to stop quitting on your fitness goals, starting with the next meal...
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  85: Why Busy Moms Burn Out and What to Do About It 02.07.2026 39min

  You've been showing up for everyone else since before the sun came up, and somewhere between packing the hockey bag, preparing snacks for the kids, and ensuring they have everything they need, you forgot about yourself completely. 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 are breaking down why mom burnout is an identity problem. We cover the conditioning that keeps women last on their own lists, w...
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  84: How to Raise Your Metabolic Capacity and See Result 25.06.2026 26min

  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 ac...
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  83: What to Do When Your Partner Is Sabotaging Your Weight Loss 18.06.2026 40min

  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 str...
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  82: How to Stop Yo-Yo Dieting and Keep the Weight Off 11.06.2026 28min

  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...
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  81: Fitness Trackers: Are They Helping or Quietly Running Your Life? 04.06.2026 32min

  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 ha...
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  80: Why Willpower Doesn't Work for Weight Loss and What to Do Instead w/ Marc Lebert 28.05.2026 36min

  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 p...
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  79: Movement is Medicine w/ Francesca McKenzie 21.05.2026 40min

  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 overl...
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  78: How Much Protein Do Women Need for Fat Loss After 30? 14.05.2026 16min

  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 gues...
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  77: 3 Ways to Lead Your Family to Healthier Habits Without Nagging 07.05.2026 40min

  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 l...