Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

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 takes more than getting smaller, and this episode lays out what that looks like in practice. 00:46 - Skinny vs Lean: Why They Are Not the Same Goal 02:27 - Tijana's Story: Diet Pills, Cardio, and Chasing Skinny 07:43 - Marilynn's Story: Diet Culture, Body Image, and Letting Go of Skinny 12:31 - Jordanna's Story: Binge Eating, Body Shape, and Redefining Fit 23:57 - Why Building Muscle Changes Strength, Energy, and Confidence Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/skinny-vs-lean Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 You Keep Abandoning Your Fitness Routine When Life Gets Hard 03:00 - Setbacks: Injury, a Busy Season, and Staying Fit While Traveling 06:35 - The All-or-Nothing Trap and Why Women Drop Themselves First 11:02 - Growth Mindset vs Victim Mindset: The Real Lever Behind Fat Loss 23:00 - How to Build a Fitness Routine That Survives Setbacks (The BAM Method) Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/self-sabotaging-weight-loss Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 specific ways to invest in yourself after 40, from buying back the hours that drain you to finally learning that no is a full sentence. The conversation covers hiring a coach instead of piecing advice together, outsourcing the tasks that drain you, and building the mental space to actually enjoy this decade instead of surviving it. Your turn doesn't have to wait until the kids are older or things calm down. 00:46 - The Mindset Shift That Happens After 40 02:30 - Investing in Your Fitness 07:43 - Buying Back Your Time 19:15 - Feeling Good in Your Skin 28:35 - Mental Load, Saying No, and Investing in Your Joy proteinchefs code: GETSCULPTED Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/invest-in-yourself-after-40 Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 it credit for. If you've been waiting to feel ready, this one is for you. 00:00 - Sexy Is Not a Destination 02:10 - Personal Style and Body Transformation 06:45 - Dressing for the Body You Have Right Now 09:24 - Non-Scale Victories and the Identity Shift 10:28 - The Selfie as a Fat Loss Motivation Tool 13:33 - Documenting Your Fitness Journey at Every Stage 17:42 - How to Feel Confident During Weight Loss 19:44 - Celebrating Progress in the Moment Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/body-image-and-self-confidence Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 kind of relationship that keeps you in the room when things get hard. AI can produce a plan. It cannot see your compensations, know your history, or notice when you say you're fine, but you're not. That gap is where results live. 00:46 - Why AI Fitness Coaching Falls Short for Women 02:17 - The Context Problem With AI Meal Plans and Workout Programs 05:33 - What AI Gets Wrong About Strength Training and Progressive Overload 08:35 - Accountability for Women and Why a Bot Can't Replace a Coach 10:05 - How the Get Sculpted Coaches Use AI in Their Business 14:01 - The Human Element AI Will Never Replace 19:54 - Behavior Change, Identity, and Why Information Isn't the Missing Piece Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/why-your-ai-workout-isnt-working Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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. We break down what metabolic adaptation is, what a real maintenance phase looks like and why it's not a free-for-all, how long you need to stay there before your body will respond to a deficit again, and what it means to earn the right to diet. Your metabolism isn't broken. It's adapted. And that's a problem you can actually fix. 00:00 - Why Fat Loss Stops Working After Years of Dieting 02:01 - What Metabolic Adaptation Really Means 04:35 - Are You a Chronic Dieter Without Knowing It 06:10 - What Prolonged Restriction Does to Your Hormones and Muscle 09:27 - Earning the Right to Diet 13:00 - What a Real Maintenance Phase Requires 17:13 - What Happens When Women Keep Chasing Fat Loss Without the Foundation 20:42 - Five Things to Do Right Now Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/why-fat-loss-stopped-working Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 sleep actually stick in a real life with kids, work, and a full mental load. If tired has started to feel like your baseline, it doesn't have to be. 00:46 - Sleep Is the Foundation Your Fat Loss Goals Need 06:19 - Cortisol, Growth Hormone, and Why Sleep Affects Fat Loss 09:09 - Sleep and Hunger Hormones: Why Cravings Feel Out of Control 16:41 - Why Women Specifically Struggle to Sleep 27:55 - How to Improve Sleep Quality: Practical Strategies That Work 38:19 - Sleep Is the Thing Everything Else Gets Built Around Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/how-sleep-affects-fat-loss Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 quietly abandoning your goals. You don't have to white-knuckle the whole season. You just have to make an intentional choice instead of falling back into old habits. 00:46 - Why Your Relationship With Alcohol Feels Harder to Examine Than You Expected 03:13 - What Alcohol Does to Your Hormones, Sleep, and Fat Loss in Perimenopause 08:13 - The 1.0 vs 2.0 Framework: How to Tell If You're Drinking by Choice or by Default 13:13 - Why the Social Pressure to Drink Is Harder to Push Back On Than You Think 18:50 - The Summer Playbook: Seven Strategies for Staying Social Without Losing Your Goals 23:34 - How to Be the Person in the Room Who Isn't Drinking Without Making It a Thing Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/7-strategies-to-rethink-relationship-with-alcohol Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 Matter How Hard You're Working 02:52 – Why Belly Fat Changes During Perimenopause and What to Do About It 04:52 – Deep Core vs Abs: Why Crunches Will Never Get You There 07:52 – How Building Lean Muscle Creates a Flatter, More Defined Midsection 11:28 – Why Posture Is the Flat Stomach Variable Most Women Completely Ignore 15:28 – How Poor Digestion and Cortisol Are Affecting Your Belly More Than You Think Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/5-reasons-you-dont-have-a-flat-stomach Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 chart, soluble versus insoluble fibre, how much water you actually need, and five practical ways to improve digestion naturally, starting this week. Your gut has been trying to tell you something. This episode helps you understand what it's saying. 00:47 - Why Your Gut Health Affects Everything From Bloating to Body Composition 02:06 - The Fiber Gap Most Women Don't Know They Have 05:17 - Soluble vs Insoluble Fiber and Which Foods Give You Both 07:01 - Why Fiber Without Water Does Not Work 09:01 - How Stress and Under-Eating Shut Down Digestion 14:48 - What Healthy Digestion Actually Looks Like and When to Pay Attention 22:49 - Five Ways to Improve Digestion Starting This Week Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/gut-health-for-women Related Episode How Much Protein Do Women Need for Fat Loss After 30? Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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, not next Monday. 00:46 - What the Shame Spiral Is and Why It Targets Women Who Care the Most 18:08 - How the Story in Your Head Does More Damage Than the Missed Workout 22:49 - Name It and Tame It: How to Interrupt the Shame Spiral Before It Snowballs 24:18 - Drop the Re-Entry Tax: You Don't Have to Earn Your Way Back 25:03 - Find Your Smallest Next Action: Getting Back on Track Without Going from Zero to 100 28:19 - Follow the Plan, Not Your Mood: Staying Anchored When Life Falls Apart 30:43 - Proof of Progress and Daily Wins: Two Tools for Rebuilding Fitness Momentum Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/how-to-break-the-shame-spiral Check out Marilynn's all-or-nothing mindset Reel Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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, what that chronic depletion does to your body, and how to build healthy habits for moms that hold up during the busiest, most chaotic seasons of life. You don't have to wait until the season is over. Your goals get to come with you. 00:46 – Sports Mom Syndrome and Why Busy Moms Keep Putting Themselves Last 03:42 – How Mom Burnout Affects Your Cortisol, Sleep, and Metabolism 11:56 – The Identity Shift That Changes How Busy Moms Prioritize Their Health 18:05 – Why Waiting for a Slower Season Is Keeping You Stuck 24:44 – How to Stop Separating Mom Mode From Me Mode 26:00 – Practical Strategies for Staying Consistent With Fitness During Tournament and Competition Weekends Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/busy-moms-burn-out Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 broken metabolism. You have an underdeveloped one, and the way out is not what you think. 00:00 – Why Your Metabolism Stops Responding and What's Going On 07:03 – Warning Signs Your Metabolism Is Downregulated From Under-Eating and Overtraining 08:55 – What Metabolic Capacity Is and Why It's the Real Goal 12:09 – The Chronic Dieting Trap That's Keeping Women Stuck at the Same Weight 16:43 – How Eating More Calories and Training Harder Raises Your Metabolic Set Point 21:07 – Why Alternating Lean Out and Maintenance Phases Is the Key to Lasting Body Composition Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/metabolic-capacity-and-results Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 environment isn't making it easy. Your partner's discomfort does not get to decide your future. This episode gives you the tools to stop negotiating your goals and start protecting them. 00:46 – What Partner Sabotage Looks Like and Why It's So Hard to Talk About 03:23 – The Real Reason Your Partner Is Sabotaging You (It's Not About You) 06:23 – The Five Ways Sabotage Shows Up at Home and the Impact Each One Has on You 13:35 – The Three Types of Partners and How to Identify Which One You're Dealing With 28:37 – A Three-Part Boundary Framework to Hold Your Standards Without the Argument 33:56 – Household Strategies for Staying Consistent When Your Partner Isn't On Board Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/partner-sabotage-weight-loss Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 game you've been playing just never had a path to permanence, and this episode changes that. 00:46 – Would You Be Able to Keep Your Dream Body? 02:58 – Why Women Get Addicted to Fitness Phases and What It's Really Costing Them 09:35 – Why the Meal Plan Worked and Then Didn't and How to Stop the Cycle for Good 10:36 – How Fitness Becomes Part of Your Identity and Why That Changes Everything 12:57 – Why Women Who've Lost Weight Before Keep Gaining It Back 24:53 – The Basement to Penthouse Analogy: Why You Have to Level Up Gradually to Stay There 26:13 – How to Become the Woman Who Keeps Her Results for Good Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/how-to-maintain-weight-loss Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 for the woman whose mood shifts based on what her ring or watch tells her before she's even out of bed. 00:46 – Are Fitness Trackers Helping or Harming You? 04:31 – Using Data as a Pulse Check, Not a Report Card 09:05 – The Psychology Behind Fitness Tracker Obsession 11:48 – Why Calorie Burn Trackers Are Wildly Inaccurate 16:12 – Recovery Scores, Readiness Metrics, and What They're Missing 20:17 – How Wearables Affect Sleep and Rest Decisions 22:19 – Comparing Data and the Danger of External Metrics 26:57 – Wearable as Feedback vs. Wearable as Identity Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/are-fitness-trackers-helping-or-hurting-you Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 internal story that's been keeping you stuck. 05:02 – How NLP Found Marc And Why His Clients Paid for His First Course 09:24 – How Stress and Overwhelm Keep You Stuck on Autopilot 11:04 – What NLP Is and Why It Works 14:58 – Why Saying "I Want to Lose Weight" Is Working Against You 19:16 – Body Dysmorphia, Self Love, and Where Real Transformation Has to Start 22:24 – How Emotional Struggles Drive Physical Behaviors 25:04 – Breathwork, Journaling, and the Simple Habits That Create Change Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/why-willpower-doesnt-work-for-weight-loss Connect with Marc Lebert Instagram Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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, but the same thing done right. This episode is for the woman who's tired of band-aid solutions and ready to learn how her body moves. 03:06 – How Fitness Technology Has Changed the Way We Coach and Train 04:40 – Francesca's Personal Transformation: Weight Loss, Bodybuilding, and Injury 10:13 – Why Resistance Training and Rehab Belong in the Same Program 13:04 – What "Movement Is Medicine" Means in Practice 17:12 – Orthotics: Helpful Tool or Band-Aid for a Deeper Problem 21:05 – Why Cookie-Cutter Protocols Fail and What a Holistic Approach Looks Like 25:04 – How to Choose the Right Practitioner After an Injury 29:09 – Why the Same Injuries Keep Coming Back and What to Do About It 34:18 – Virtual Form Assessments and What They Change for Clients 37:54 – Francesca's Final Advice: Start Where You Are and Let Movement Lead Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/movement-is-medicine Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 actually fits your life. 01:49 – How Much Protein Women Actually Need 04:01 – Why Most Women Are Still Under-Eating Protein 05:25 – Muscle Loss After 30 and Why Protein Matters More Than Ever 07:08 – The Problem With Protein Products: Bars, Cereal, and Coffee 08:56 – Protein for Fat Loss: What Happens When You Ignore Total Calories 10:02 – How to Build a High Protein Plate Around Whole Foods 11:51 – Hitting Your Protein Goals at Home and While Traveling 13:43 – Why a Holistic Approach to Nutrition Beats Single-Nutrient Obsession Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/how-much-proten-do-women-need Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.

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 of resistance. This one's for the mom who's tired of feeling like the only one trying and wants a way forward that doesn't start with a fight. 00:02:51 – Why Nagging Doesn't Work and What to Do Instead 00:09:46 – How to Lead Your Family Without Managing Them 00:15:37 – How Women's Health Sets the Tone in the Home 00:22:23 – Shifting Family Food Culture Without the Tension 00:29:42 – Modeling Healthy Habits for Your Kids and Daughters 00:33:47 – How to Talk to Your Partner When They're Not On Board 00:36:46 – Three Catalyst Moves to Implement Right Now Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/healthy-habits-for-moms Send us Fan Mail Let’s stay connected! Apply to work with us at getsculpted.ca/contact Want more from the Get Sculpted crew? Come hang out with us on Instagram ! Curious about the coaches you’re hearing from each week? Follow Jordanna , Marilynn , and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self. Have a question or want to reach out directly? You can always do that through the website . We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co.