Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

Ready to stop spinning your wheels and finally create a fitness routine that sticks? Join us as we break down the transformative wellness routines and fitness habits that separate those who crush their goals from those who stay stuck. If you're tired of starting over every Monday or feeling like your healthy habits never stick, this episode is your wake-up call!

In today’s episode, we share the blueprint we've used to help hundreds of women transform their bodies and lives through sustainable daily habits. From game-changing morning routines to the controversial truth about why your gym sessions might not be enough, this episode cuts through the fluff and delivers actionable strategies you can implement today.

Grab all the links and resources mentioned in this episode at 

https://www.getsculpted.ca/getsculptedpodcast/wellness-routines-and-fitness-habits

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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.

The holidays end, the days get shorter, and by late January you're skipping workouts, staying in bed longer, and wondering where your energy went. We break down what's happening here: the difference between a typical winter slump and seasonal affective disorder, and why the shift in daylight affects your serotonin, melatonin, and sleep cycle more than most people realize.

We also walk through five things that move the needle: getting real light exposure even when it's cloudy, daily movement, eating for your mood with foods higher in omega-3s and magnesium, building routines that anchor your mornings and evenings, and staying connected to people once the holiday visits stop. 

This one's for the woman who feels her motivation drop every winter and wants a plan instead of just waiting for spring.

Grab all the links and resources mentioned in this episode at

https://www.getsculpted.ca/getsculptedpodcast/combat-blue-january-proven-mood-boosters-you-can-do-now

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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.

Ready to uncover the mysteries behind one of the biggest fitness traps: crash diets? In this episode, we’ll discuss why these short-term fixes fail to deliver lasting results and wreak havoc on your metabolism. Instead of relying on quick fixes, we’ll teach you how to reverse engineer sustainable habits that help you build your 2.0 body for life. From the science of optimizing your metabolism, to lifestyle game-changers like quality sleep and reducing alcohol, this episode will give you actionable strategies you can start using today. If you're ready to ditch dieting for good and step into a lifestyle that fuels your body and mind, this episode is your guide!

Grab all the links and resources mentioned in this episode at 

https://www.getsculpted.ca/getsculptedpodcast/5-steps-to-optimize-your-metabolism-to-stay-lean-for-life

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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 told yourself you're too old, too busy, or too far past your last failed attempt to bother trying again. We break down five specific beliefs women constantly hear, and why each one is a story, not a fact.

We work through "I'm too old," using a client in her sixties who skis, rafts, and lifts heavy as proof age isn't the barrier it feels like, "I don't have time," "I've tried everything," "I'm not disciplined enough," and the guilt around spending time or money on yourself. Each one gets a specific reframe and a small starting action, from a five-minute walk to treating your health like a bank account you're making small deposits into.

This one's for the woman who's ready to notice which of these five is actually running the show for her, and do one small thing to prove it wrong.

Grab all the links and resources mentioned in this episode at
https://www.getsculpted.ca/getsculptedpodcast/how-to-ditch-self-limiting-beliefs-and-embrace-your-potential

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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 kick off the new year with vision setting, goal setting, and the action steps that actually turn a vision into something real. We walk through a visualization exercise for picturing your 2.0 self, then show you how to pick three words that capture who you’re becoming (ours were calm, focused, confident, energized, empowered, strong, clear, calm, and assertive) and turn them into a vision statement you can see daily.

From there, we break down the SMART framework for setting goals that are actually specific and measurable instead of vague wishes, and why behavior-based goals (four workouts a week, not a number on the scale) hold up better than outcome goals. We each share our own fitness, family, and business goals as real examples, and close with how to handle the three things that derail most people: not enough time, low motivation, and fear of failure.

This one’s for the woman who’s ready to stop setting the same vague resolution every January and build something that actually sticks.

Grab all the links and resources mentioned in this episode at https://www.getsculpted.ca/getsculptedpodcast/sculpting-your-2-0-self-vision-goals-and-action

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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.

Are you avoiding strength training because you want a slim, toned physique without the bulk? In this episode, we dive deep into what we consider the real secret of looking like you work out: building muscle. Join us as we discuss why building muscle is the key to achieving that coveted toned and sculpted look – and why it's about so much more than just aesthetics. You'll learn why the scale might be your biggest enemy, and how eating more (not less!) could be exactly what your body needs to transform. Hear some of our favorite client success stories while we bust myths about progressive overload and explain why those lightweight, high-rep workouts might actually be holding you back from your goals. Building muscle positively impacts every area of your life, from daily activities to your long-term health, so don’t put it off another day – let’s get started!

Grab all the links and resources mentioned in this episode at

https://www.getsculpted.ca/getsculptedpodcast/the-secret-to-looking-like-you-work-out

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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.

Get ready for a game-changing episode from the Get Sculpted team! In this episode, we deep dive into everything you need to know about yo-yo dieting. Join us as we break down how and why restrictive diets destroy your metabolism, confidence, and mental well-being. Discover why "never dieting again" doesn't mean giving up but embracing a lifestyle of consistent, small wins and compassionate self-care. Learn how to shift from an all-or-nothing mindset to a balanced approach that actually allows you to enjoy food and feel empowered in your body. We’ll share our personal stories of diet struggles and provide practical strategies for building lasting habits. If you’re ready to ditch diet culture and step into your most confident, capable self, click play, and let’s go!

Grab all the links and resources mentioned in this episode at

https://www.getsculpted.ca/getsculptedpodcast/stop-dieting-and-heal-your-relationship-with-food

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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.

Are you undereating and overtraining to achieve a total body transformation? You might not know it, but these two things are a recipe for overeating, injuries, and long hours in the gym with little to no progress. If you’re ready to take control of your fitness journey once and for all, we’re here to help you break free from the vicious cycle that’s holding you back. In today’s discussion, we’re diving into how overtraining without proper recovery stalls progress and why undereating leads to uncontrollable overeating. Learn how to heal your relationship with food by tuning into your body’s hunger cues and discover how exercising with proper form can help you work smarter, not harder. With actionable tips and a few big mindset shifts, we’ll help you take control of your fitness journey for lasting success.

Grab all the links and resources mentioned in this episode at

https://www.getsculpted.ca/getsculptedpodcast/how-undereating-and-overtraining-are-sabotaging-your-fitness-goals

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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.

Creating a total body transformation doesn't start in the gym - it starts with your mindset. A holistic fitness lifestyle can help you reach a sustainable level of fitness you've only dreamed of achieving. Whether you've never dieted and tried to lose weight or you've failed at dieting more times than you want to remember, this episode is for you.

Join us as we discuss how to achieve your future 2.0 self and what it really takes to work smarter, not harder. Learn the pivotal mindset shifts you need to make before you begin your transformation, why increasing your food intake is your key to success, and how you can cut down time spent at the gym while still seeing results.

Grab all the links and resources mentioned in this episode at

https://www.getsculpted.ca/getsculptedpodcast/what-it-really-takes-to-build-your-2-0-self

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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.

Holiday, exercising, and nutrition - do those three things even go together? Our answer: Yes, they can! How great would it feel to make consistent progress toward your fitness goals this holiday season instead of starting over again on January 1st? The holidays don't have to wreck your exercise and nutrition plans - stay in control with three actionable tips from Get Sculpted body transformation coaches Tijana Daly & Jordanna Nativ. Learn the small changes you can start with today to avoid overeating, overexercising, and making decisions you'll regret at holiday parties.

Grab all the links and resources mentioned in this episode at

https://www.getsculpted.ca/getsculptedpodcast/have-a-fit-holiday-by-avoiding-these-3-common-mistakes

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss! 

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.