Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

If you have ADHD, or you've just always felt like consistency is harder for you than it seems to be for everyone else, this episode is going to feel like a relief. Coach Tijana sits down with her husband Brian, a fitness coach with over 15 years of experience who was diagnosed with ADHD as an adult, to talk about what works when standard advice falls apart for a brain like his.

They get into why Brian doesn't count calories, eats protein at every meal, keeps a short rotation of go-to breakfasts and dinners, keeps trigger foods out of the house, and why anchoring his workout to the same time every day matters more than motivation ever did. Brian also walks through his minimum effective dose approach: fewer steps, lower stakes, and permission to cut corners on meals so the plan is one he can actually keep for life instead of two motivated weeks.

This one's for the woman who knows what she should be doing but can't seem to make herself do it, and wants a system built around how her brain actually works, not against it.

Ready to build your system? Apply to work with us at getsculpted.ca/contact or DM on Instagram @getsculpted.ca.

00:00 – Why ADHD Makes It So Hard to Stay Consistent With Fitness (And What Actually Helps)

01:21 – What It's Really Like to Get Diagnosed With ADHD as an Adult

02:47 – How ADHD Shows Up Differently and Why Fitness Can Be the One Thing That Clicks

11:39 – How to Stay Lean Without Counting Calories When You Have ADHD

13:19 – The Simple Nutrition Formula That Removes Decision Fatigue Around Food

16:27 – Why Your Environment Is Either Setting You Up or Letting You Down

21:33 – How to Maintain Your Fitness Routine When Life Gets Off Track

26:15 – What a Simple Weekly Routine Looks Like for Someone With ADHD

28:10 – Why Anchoring Your Day Around Training Changes Everything

31:57 – The Minimal Effective Dose Approach to Fitness With ADHD

Check out the show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/adhd-and-fitness-how-to-finally-stay-consistent

Connect with Brian 

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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 crushed your fat loss goals, built some muscle, and you're consistent, so why does it feel like you're just... maintaining? If you're wondering what comes next and whether there's a higher level to reach, this episode is for you. It's going to completely change how you see what's possible for your body.

This is Part 3 of our Strength Sculpting System series, and we're breaking down the Elevation Phase, the stage where fat loss becomes the foundation, not the finish line. We talk about how to build more muscle after fat loss, why your metabolism gets stronger the more you lift, what it looks like to train like an athlete as a woman over 30, and how to stop shrinking yourself and start taking up serious space.

This episode is for the woman who's done losing and is ready to level up, with more strength, more food, more confidence, and a body that performs as good as it looks.

Ready to elevate? Apply to work with us at getsculpted.ca/contact or DM us the word "elevate" on Instagram @getsculpted.ca

00:00 – Why the Elevation Phase Is Where Real Body Transformation Begins

01:39 – What "Next Level Sculpted" Looks Like (And Why You're Not Done Yet)

03:28 – The Three Phases of the Strength Sculpting System

07:10 – Why Building More Muscle Is the Key to a Faster Metabolism

09:17 – Muscle, Insulin Sensitivity, and the Longevity Case for Lifting Heavy

11:18 – What Leveling Up Looks Like: Training Splits, Symmetry, and Mastery

14:00 – Real Client Goals in the Elevation Phase: Pull-Ups, PRs, and Performance Milestones

22:34 – The Mindset Shift That Separates Women Who Stop at Fat Loss From Those Who Elevate 

25:07 – How Building More Muscle Changes Your Daily Life — Physically and Mentally

Related Episode

68: Fat Loss Isn't the Finish Line, Here's What it is

69: How to Maintain Weight Loss Without Losing Your Mind

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/what-comes-after-fat-loss-that-changes-everything

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, felt good, you were in control, and then somehow you ended up right back where you started. If that cycle feels exhausting and you're wondering if there's a way out of it, this episode is for you, and it's going to change the way you think about maintaining your results for good.

This is Part 2 of our 3-part series on the Strength Sculpting System, and we're diving into the Empowerment Phase, the stage most women never reach, and the one that makes everything finally click. We get into why eating more food (not less) is how you keep your results long-term, how reverse dieting and metabolic testing work in practice, the mental hurdles that show up when you stop dieting and start maintaining, and what it really takes to go from following a plan to trusting yourself completely.

This episode is for the woman who's done the hard work and doesn't want to give it back. The one who wants to eat more, stress less, lift heavy, and live in the body she's built.

Ready to experience this for yourself? Apply to work with us at getsculpted.ca/contact or DM us on Instagram @getsculpted.ca.

00:00 – Why So Many Women Never Make It to the Maintenance Phase

02:07 – What the Empowerment Phase Is (And Why It's the Magic Zone)

05:13 – Reverse Dieting and Metabolic Testing: How We Increase Calories Strategically

08:07 – Why Eating More Only Works With the Right Training Stimulus

11:04 – The Mental Hurdles: Fear of Eating More, Identity Shifts, and Learning to Trust Your Body

24:15 – How to Break the Diet-Regain Cycle for Good

27:09 – Building New Beliefs and Expanding Your Capacity in This Phase

29:06 – What Empowerment Really Means (And Why It's Just the Beginning)

Related Episode

68: Fat Loss Isn't the Finish Line, Here's What it is

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/how-to-maintain-weight-loss-without-losing-your-mind

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 losing weight and ending up right back at square one, this episode is going to change the way you think about your entire fitness journey. The reason results never stick has everything to do with what most women skip, rush through, or never get shown in the first place, and that's exactly what this series is here to fix.

We are kicking off a brand new 3-part series that breaks down our signature Strength Sculpting System, starting with the Foundations Phase. We get into why fat loss is the starting point and never the finish line, how to build the habits and identity that make consistency feel natural, and what your training and nutrition need to look like in this phase, including protein targets, progressive overload basics, and the mindset shifts that make everything click.

Whether you're brand new to this or you've been around the fitness block more times than you can count, there is something in this episode for you. Because you're never too advanced for foundations, and the women who understand that are the ones who stop restarting for good.

Ready to build something that lasts? Apply to work with us at getsculpted.ca/contact or DM us on Instagram @getsculpted.ca.

00:00 – Why You Keep Falling Off (And Why It's Not a Willpower Problem)

01:36 – Why Fat Loss Is the Starting Point, Not the Finish Line

05:29 – The Identity Shift That Takes You From Always on a Diet to Living It

06:06 – Why Even Experienced Women Cannot Skip This Phase

10:21 – The Training Basics That Build Sustainable Fat Loss for Women

20:26 – The Nutrition Foundation: Most Women Have Never Been Taught

24:48 – Perimenopause, Energy Crashes, and Why Nourishment Is Non-Negotiable

26:31 – Protein Targets, Portion Awareness, and Planning Ahead as Self-Respect

29:00 – How to Stop Restarting and Start Building Results That Last

Related Episodes

52: Are You as Advanced as You Think You in The Gym?

26: Fat Loss vs Weight Loss: The Truth Women Need

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/fat-loss-foundation-for-women

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'd never let your child quit when things get hard or talk down to themselves, so why are you doing exactly that to yourself? If you're constantly breaking promises to yourself, skipping meals only to binge at night, or negotiating yourself out of workouts, it's time to stop the self-sabotage. This episode is for women and busy moms who are ready to show up for themselves with the same compassion and standards they give everyone else.

Coach Marilynn breaks down how to stop self sabotaging fitness through five reparenting pillars: setting boundaries that stick, nourishing yourself like someone you love, keeping promises to yourself, practicing resilience without self-bullying, and moving your body from a place of love instead of punishment. Your children are learning how to treat themselves by watching how you treat yourself so start modeling the self-love you want them to have.

Ready to rebuild trust with yourself and stop the cycle? DM us @getsculpted.ca we've got your back.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-ways-to-stop-self-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.

You keep saying "I'll start when things calm down," "once I have more time," or "when I feel more motivated." That moment never comes, and waiting for it keeps you stuck in the same place year after year.

This episode breaks down what's really underneath the waiting: perfectionism, fear of failure, and the need to control exactly how things will go before you're willing to try. We share what happened when we stopped waiting ourselves, from leaving a teaching career for coaching before feeling "prepared enough," to investing in business coaching within 24 hours of deciding, to launching Get Sculpted instead of waiting the year they'd originally planned.

Stop treating your health as optional when you show up for everything else in your life.

Ready to stop making excuses and take that first imperfect step? DM us @getsculpted.ca; we've got your back.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/3-reasons-youll-never-feel-ready

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 working out consistently, eating well, but still not seeing the results you're working for. The missing piece? Your daily steps. If you're sitting 23 hours a day, even with an hour workout, your body still registers as sedentary, and it's sabotaging your fat loss, energy, and long-term health. This episode is for women over 30 and busy moms who need the truth about why movement outside the gym matters more than you think.

Your workouts build strength, but your steps keep your body and mind thriving. Stop waiting for motivation and start moving today. Track your baseline this week, add 500 steps per day, and watch what happens when you make movement part of your identity. 

Ready to stop making excuses? Share your progress with us @getsculpted.ca

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/increase-your-daily-steps-to-help-with-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.

If you've been dieting for years, eating less and working out harder, but you're still stuck at the same weight, you probably think your metabolism is broken. You're exhausted, frustrated, and convinced you've ruined it for good. Here's the relief...your metabolism isn't broken, and it's completely “fixable”.

In this episode, we're busting the broken metabolism myth and revealing why eating more is often the answer when you can't lose weight after dieting. We break down what your metabolism actually is, why chronic dieting slows it down, and the exact steps to rebuild it no matter your age or dieting history. 

Ready to optimize your metabolism? Listen now and tag us @getsculpted.ca with your biggest takeaway.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-things-slowing-your-metabolism

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 motivation you expected to show up on January 1st never came, and now, weeks later, your routine still isn't back. Jordanna break down why post-holiday fatigue hits so hard, disrupted sleep, decision fatigue, the pressure to start fresh all at once, and why none of that means you've lost your drive.

She walks through five time management anchors built to work with a real schedule instead of an ideal one: a weekly planning session done on Fridays instead of Sundays, pre-deciding your food and workouts before you're too tired to choose well, bookending your mornings and nights with a few small non-negotiables, the three-by-three method for weeks when that's all you have room for, and protecting one hour a week that belongs only to you.

Related episode - 44: Time Management for Fitness: 5 Bare Minimum Habits That Work

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-tips-to-get-back-into-routine-after-the-holidays

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 seen the promises: lose 20 pounds in three weeks, reset your metabolism in 10 days. We break down why those claims aren't a shortcut. They're bait, and what happens to your trust and your metabolism once the results don't hold.

We walk through five specific red flags: unrealistic promises, cookie-cutter plans that ignore your actual life and food preferences, coaching with no education behind it (so you're lost the moment the plan stops working), all-or-nothing coaches who shame you for missing a workout, and programs with no real community or accountability built in. For each one, we cover what the opposite looks like.

This one's for the woman who's been burned before and wants to know what to check for next time.

Check out the show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-coaching-red-flags-that-sabatoge-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.