Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

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.

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

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.

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

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 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

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 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

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.

Trigger warning: This episode contains open discussion of childhood sexual abuse and domestic violence. Please take care of yourself as you listen.

At 14, Nichelle Laus stopped enduring seven years of abuse and told her mother what had been happening. Coach Jordanna talks with Nichelle, now a 15-year police veteran, former competitive kickboxer, and co-founder of 413 Tactical, about the training that turned that moment into an entirely different life.

They get into how kickboxing gave Nichelle somewhere to put emotions she didn't have words for yet, the domestic violence call where trusting a gut feeling changed the outcome for a stranger, and the practical habits she teaches now: posture, situational awareness, saying no without an explanation, and a family safety-word system parents can start using today.

This one's for the woman who wants to feel steadier and more capable in her own body, not just stronger in the gym.

00:46 – Nichelle Laus: From Sexual Abuse Survivor to Unstoppable Force

03:19 – How Kickboxing Became Her First Act of Reclaiming Power

08:06 – Motherhood, Raising Boys, and Modeling Strength for the Next Generation

11:52 – 15 Years in Policing: How It Sharpened Her Intuition and Emotional Control

18:56 – The Domestic Call That Proved Trusting Your Gut Can Save a Life

23:30 – From Police Officer to Fitness Coach: The Career Pivot She Never Planned

30:47 – What Women's Self-Defense Really Teaches You (It's Not What You Think)

33:22 – The Safety Blueprint: What's Inside and Why Every Woman Should Have It

35:57 – How to Start Building Confidence When You Feel Powerless

37:41 – Lightning Round: Strength, Resilience, and the One Skill Every Woman Needs

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/feel-safe-strong-confident-nichelle-laus

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 know you should go to the gym, and you might even want to, but something stops you every time. We call it gymtimidation: that mix of comparison, uncertainty, and self-consciousness that hits before you walk in and can spike even harder once you're inside.

We break down what's actually driving it, comparing yourself to people at a different stage of their own fitness, not knowing how to use the equipment, worrying about form, feeling like you don't belong, and walk through a reframe for each one. We also get practical: take a gym tour before your first session, have a plan B when the equipment you need is busy, and use a simple breathing reset when things get overwhelming mid-workout.

This one's for the woman who keeps putting off the gym because she doesn't feel ready. She doesn't have to. She just has to show up.

00:46 – What Gymtimidation Is and Why It Hits So Hard

02:12 – Why Gym Intimidation Can Show Up at Any Stage of Your Fitness Journey

03:24 – The Confidence Gap: How Comparison and Diet Culture Make It Worse

05:02 – Why Your Brain Treats the Gym Like a Threat And How to Reframe It)

08:57 – The Four Confidence Killers That Keep Women Stuck

13:31 – First Time Gym Tips: How to Walk In With a Plan

16:17 – The Reset Protocol for When Things Go Sideways Mid-Workout

18:11 – Why Confidence Comes From Action, Not the Other Way Around

Check out the show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/gym-confidence-how-to-walk-in-even-when-you-dont-feel-ready

Related Episodes

Ep 72: Why 90s Diet Culture Is Trending Again

Ep 54: Strong After 60: Tammy's Proof Age Doesn't Define 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.

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 ready to finally break the cycle.

00:46 – The Psychology Behind Weekend Diet Sabotage and the Reward Mindset

02:34 – How to Identify Your Weekend Weak Spot and Interrupt the Pattern

07:20 – The HALT Method and How to Stop Emotional Eating in Its Tracks

09:46 – Weekend Intention Setting and the Friday Meeting That Changes Everything

13:17 – How Alcohol Affects Your Fitness Goals More Than You Think

17:33 – What a Realistic Alcohol Strategy Looks Like If You're Not Ready to Quit

21:11 – How to Build a Weekend Plan That Actually Fits Your Life

23:72 – Three Weekend Anchors to Put in Place This Week

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/why-you-keep-falling-off-track-on-weekends

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 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 point.

00:46 – Why Healthy Habits Alone Won't Get You a Sculpted Body

03:38 – The Real Difference Between a Health Standard and a Physique Standard

06:20 – What Eating to Build Visible Muscle Looks Like for Women

09:47 – How to Train for a Women's Body Transformation And Why What You're Doing Now Isn't Enough

14:32 – What Progressive Overload Really Means and Why It's Non-Negotiable for Building Muscle

16:38 – How to Train for Your Specific Physique Goals Including Glutes, Delts, and Overall Shape

18:50 – The Phased Approach to Fat Loss and Muscle Gain That Changes Everything

21:56 – Why the Scale Matters Less at This Stage and What to Track Instead

22:08 – What Your 2.0 Self Looks Like and How to Start Operating Like Her

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/how-to-build-toned-muscle

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 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 and ready to build something that lasts, strength, muscle, and a healthy relationship with food, this one will hit home.

00:00 – Is SkinnyTok the New Diet Culture?

02:24 – Weight Loss Drugs, Bone Density, and What's Being Lost With the Skinny Trend

04:14 – What 90s Diet Culture Was Really Like

07:40 – Why Diet Culture Is More Dangerous Now Than It Was in the 90s

09:01 – What SkinnyTok Is Selling And the Disguised Language Making It Hard to Spot

13:04 – The Biggest Loser Documentary and What Extreme Weight Loss Does to Your Body Long-Term

14:14 – Lean vs. Skinny: Why Strength Training and Muscle Are the Real Goal

21:21 – How to Protect Yourself From Being Pulled Back Into Old Diet Culture Patterns

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/why-90s-diet-culture-is-trending-again

Related Episodes

Ep 12: Ozempic & Weight Loss: What Women Need to Know 

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.