Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

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  91: Why Fat Loss Stopped Working And How Reverse Dieting Fixes It 13.08.2026 28分

  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 40分

  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 29分

  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 22分

  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 38分

  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 38分

  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 39分

  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 26分

  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 40分

  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 28分

  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: Are Fitness Trackers Helping or Hurting You? 04.06.2026 32分

  You love your fitness tracker, but lately it's been running your day more than you are. If you're an ambitious, data-driven woman who's starting to wonder whether your wearable is helping your health or quietly fueling your anxiety, this episode is for you. Coaches Marilynn, Tijana, and Jordanna break down the real psychology behind fitness tracker obsession, why calorie burn and readiness scores don't tell the full story, and how to use wearable data the way it was meant to be used... as a t...
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  80: Why Willpower Doesn't Work for Weight Loss and What to Do Instead w/ Marc Lebert 28.05.2026 36分

  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 40分

  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 16分

  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: How to Build Healthy Habits When Your Family Won't 07.05.2026 40分

  You're trying to build healthy habits for yourself, but your family isn't on the same page, and it's starting to feel like keeping the peace is easier than making progress. If you're a mom who's doing the work alone and wondering how to create change at home without the tension, this episode is for you We cover how to stop nagging and start modeling, how to shift your family's food culture without making food a battleground, and why your consistency is already more powerful than you think. Yo...
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  76: How to Feel Safe, Strong, and Confident in Your Body w/ Nichelle Laus 30.04.2026 41分

  Trigger warning: This episode contains open discussion of childhood sexual abuse and domestic violence. Please take care of yourself as you listen. If you've ever felt unsafe in your own body, disconnected from your confidence, or like you're still carrying weight from something that happened to you, this episode is for you. Nichelle Laus didn't just survive; she built an entire identity and career out of what she refused to let define her. Coach Jordanna sits down with Nichelle Laus, a sexua...
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  75: Gym Confidence and How to Walk In Even When You Don't Feel Ready 23.04.2026 20分

  You know you should go to the gym, and you might even want to. But something stops you every single time. It's not laziness – it's gym intimidation. And it's more common than you think, especially for women over 30 who are starting fresh or coming back after time away. We break down why gymtimidation happens, what's quietly killing your confidence, and the practical strategies that help you walk through that door even when your brain is telling you not to. This episode is for the woman who ke...
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  74: Why You Keep Falling Off Track on Weekends And How to Fix It 16.04.2026 30分

  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 r...
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  73: The Habits That Got You Healthy Won't Get You Sculpted 09.04.2026 25分

  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 p...
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  72: Why 90s Diet Culture Is Trending Again 02.04.2026 27分

  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 an...