Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

The holidays don't have to mean chaos, exhaustion, or starting over in January. We break down the three lessons we come back to every year: planning your priorities instead of trying to do it all, protecting your energy when family and social pressure show up (yes, we get into how to handle Aunt Betty and the dessert plate), and setting boundaries that actually stick instead of dissolving the moment you're in the room.

We get specific: the three-by-three rule for keeping workouts realistic through a packed schedule, why batch cooking doesn't have to mean hours in the kitchen, and the buffet strategy that changed how we both eat at holiday parties. We also share the boundary tactics we actually use ourselves, from pre-booking an Uber home to using a kid's bedtime as a built-in exit reminder.

This one's for the woman who wants to enjoy the season without losing herself in it by January.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/managing-holiday-stress

Mentioned Episodes

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

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.

🎉 Cue the confetti 🎉 It’s our 50th episode of Get Sculpted!

To celebrate, we’re looking back and asking: what advice would we give our 20-year-old selves about body image, fitness, food, and life?

We share the lessons we wish we'd learned sooner from ditching “skinny at all costs” workouts, to building body confidence, healing our relationship with food, and setting boundaries that protect our energy.

You’ll discover why strength matters more than shrinking, how mindset and self-belief shape your health journey, and the truth about what really lasts long-term.

Remember, real transformation is about clarity, confidence, and treating your body like a partner, not a problem.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/body-confidence-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.

What if the secret to fat loss success had nothing to do with willpower and everything to do with five simple traits?

We are revealing the 5 traits that our most successful clients share, and the habits and mindset shifts that lead to real transformation.

You’ll discover why ownership, support, and consistency matter more than genetics or discipline, and how to build strength, lose fat, and sustain results even with a busy schedule.

Because lasting fat loss is about creating habits for results that stick.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-fat-loss-success-tips

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.

What if the key to lasting fat loss wasn’t eating less, but eating more?

In this episode, Coach Jordanna and Coach Courtney share how to fuel your workouts, build strength, and let go of perfection to create sustainable transformation for moms.

You’ll hear Courtney’s journey from dieting cycles and burnout, to finding freedom with food, confidence in her body, and the strength she never thought possible.

Because sustainable fat loss is about flexibility, consistency, and a lifestyle you can actually enjoy.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/sustainable-fat-loss-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.

Despite what you may have been told, holiday weight gain does not have to be inevitable between Thanksgiving and New Year’s. You can enjoy the season and stay consistent with your fat loss goals.

Weight loss during the holidays isn’t about skipping dessert or waiting until January to “start over.” Real results come from breaking the all-or-nothing mindset and learning how to stay consistent even when the parties, dinners, and treats pile up.

In this episode, we share practical holiday nutrition strategies, how to set your “bare minimums” (BAMs) for workouts and protein, and why shifting to an abundance mindset around food helps you enjoy the season and keep making progress.

Because sustainable weight loss is about consistency that works for your lifestyle.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/sustainable-weight-loss-holiday-weight-gain

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.

Struggling to lose fat even though you’re “eating healthy”? We've been there, too!

It’s not about cutting carbs, fasting, or jumping on the latest diet trend. Real results come from clarity, and that starts with food tracking for fat loss.

In this episode, we break down why a calorie deficit for weight loss matters, how common diet traps keep women stuck, and the simple tracking strategies that create sustainable results. You’ll discover how to build awareness, spot hidden calories, and finally align your nutrition with your goals without the obsession or overwhelm.

Remember, lasting change doesn’t come from guessing. It comes from structure, consistency, and a plan designed to support your life.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/food-tracking-for-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.

Struggling to make fitness work after pregnancy and kids?

It’s not about chasing your pre-baby body. It’s about building strength, energy, and confidence that fit your life now.

In this episode, Coach T and Coach Rachel share how busy moms can see real results with strategic workouts, flexible nutrition, and simple time management shifts. You’ll learn how to eat more (not less), train efficiently, and overcome the guilt of putting yourself first.

Because lasting results don’t come from extremes, they come from balance, consistency, and a plan that actually works for you. 

Check out the full show notes and other resources at 

https://www.getsculpted.ca/getsculptedpodcast/fitness-journey-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.

Feeling like you don’t have time for fitness?

Chances are, it’s not a time problem—it’s a time management problem.

In this episode, we’re breaking down the 5 bare minimum fitness habits that keep busy women consistent, from meal prep and structured workouts to weekly rhythms that make results automatic. You’ll learn how to cut the chaos, reduce decision fatigue, and finally create a routine that sticks.

Fitness isn’t about doing more. It’s about doing the right things consistently. Hit play and let’s make it simple.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/time-management-for-fitness

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.

Working hard but still not seeing results?

You may just be stuck in the common fat loss mistakes that keep so many women from progress.

In this episode, we’re exposing what’s really holding you back: from hidden calories and weekend overeating, to lifting without intensity, to chasing quick fixes instead of consistency. You’ll learn how to track with honesty, train with purpose, and finally align your effort with the results you want.

Fat loss isn’t about doing more. It’s about doing the right things. Hit play and let’s get you unstuck.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/common-fat-loss-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.

Wondering if it’s too late to get in shape after 40?

It’s not too late, and your strongest years can still be ahead.

In this episode, we’re breaking down what changes in your 40s and how to work with your body to see lasting results. From lifting heavy to building muscle, fueling with protein, and ditching the “it’s my hormones” excuse, you’ll learn exactly how to stay strong, lean, and confident for decades to come.

Your best shape isn’t behind you... it’s ahead of you. Hit play and let’s prove it.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/getting-in-shape-after-40-why-strength-training-is-the-secret

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.