Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

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

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.

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

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 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

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'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

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 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

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 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 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

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 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

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.

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

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 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

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 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

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.