Health & FitnessFitnessNutritionEducationSelf-Improvement

Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

Tijana Daly, Jordanna Nativ, Marilynn Roth, Online Health and Fitness Coaches for Women

Welcome to Get Sculpted, the podcast for women who want to gain muscle and lose belly fat, improve their metabolism, and create real results using science-based fat loss strategies and practical coaching.

We go beyond quick fixes and fad diets to give you sustainable fat loss, strength training for weight loss, and fitness tips for women who want results without burning out. You’ll learn how lifting weights supports fat loss, how to train smarter instead of longer, and how to build habits that fit your lifestyle. Think less guessing, more clarity, and progress you can maintain.

Whether you’re getting started or focused on building muscle after 30, this podcast gives women the tools to lose fat, gain muscle, and feel stronger, without relying on endless cardio or restrictive plans. We emphasize fat loss without cardio extremes, so you can train with confidence and consistency.

We’re your hosts, Jordanna, Marilynn, and Tijana, fitness professionals with over 20 years of combined experience and 1,000+ client transformations. With a strong focus on helping women 30 and older, we specialize in strength training, improving metabolism, and weight training for sustainable, realistic weight loss.

We’ll cover questions like:

Can you build muscle and lose belly fat at the same time?

How does strength training support weight loss?

What’s the best way to lose fat without losing muscle?

What’s the best way to lose fat without relying on cardio?

How can lifting weights improve my metabolism?

Why am I not losing weight even though I’m working out and eating healthy?

How can I stop yo-yo dieting for good?

If you’ve been searching for sustainable fat loss, women’s nutrition, and weight training that actually works, you’re in the right place. Join us every week for practical guidance, honest conversations, and tools to sculpt a stronger body and a more confident life.

Learn more or explore coaching options at getsculted.ca

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21 episodes
Updated Thursday
weekly
Avg 32 min
English

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Thursday · 40 min
90: How Sleep Affects Fat Loss: What's Happening in Your Body
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 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.
July 30 · 29 min
89: 7 Strategies to Rethink Your Relationship With Alcohol
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 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.
July 23 · 22 min
88: 5 Reasons You Don't Have a Flat Stomach and How to Fix It
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 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.
July 16 · 38 min
87: Gut Health for Women: Bloating, Constipation, and Stalled Results
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 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.
July 9 · 38 min
86: How to Break the Shame Spiral and Enjoy Your Summer
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 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.
July 2 · 39 min
85: Why Busy Moms Burn Out and What to Do About It
You've been showing up for everyone else since before the sun came up, and somewhere between packing the hockey bag, preparing snacks for the kids, and ensuring they have everything they need, you forgot about yourself completely. 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 are breaking down why mom burnout is an identity problem. We cover the conditioning that keeps women last on their own lists, what that chronic depletion does to your body, and how to build healthy habits for moms that hold up during the busiest, most chaotic seasons of life. 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 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.
June 25 · 26 min
84: How to Raise Your Metabolic Capacity and See Result
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 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.
June 18 · 40 min
83: What to Do When Your Partner Is Sabotaging Your Weight Loss
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 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.
June 11 · 28 min
82: How to Stop Yo-Yo Dieting and Keep the Weight Off
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 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.
June 4 · 32 min
81: Are Fitness Trackers Helping or Hurting You?
You love your fitness tracker, but lately it's been running your day more than you are. If you're an ambitious, data-driven woman who's starting to wonder whether your wearable is helping your health or quietly fueling your anxiety, this episode is for you. Coaches Marilynn, Tijana, and Jordanna break down the real psychology behind fitness tracker obsession, why calorie burn and readiness scores don't tell the full story, and how to use wearable data the way it was meant to be used... as a tool and not a dictator. Your watch cannot measure your discipline, resilience, or consistency. But you can learn to use it in a way that builds all three. 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 full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/are-fitness-trackers-helping-or-hurting-you Send us Fan Mail 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.
May 28 · 36 min
80: Why Willpower Doesn't Work for Weight Loss and What to Do Instead w/ Marc Lebert
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 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.
May 21 · 40 min
79: Movement is Medicine w/ Francesca McKenzie
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 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.
May 14 · 16 min
78: How Much Protein Do Women Need for Fat Loss After 30?
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 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.
May 7 · 40 min
77: How to Build Healthy Habits When Your Family Won't
You're trying to build healthy habits for yourself, but your family isn't on the same page, and it's starting to feel like keeping the peace is easier than making progress. If you're a mom who's doing the work alone and wondering how to create change at home without the tension, this episode is for you We cover how to stop nagging and start modeling, how to shift your family's food culture without making food a battleground, and why your consistency is already more powerful than you think. You don't need everyone's buy-in to change the culture in your home. You just need to become the most consistent signal of change in it. 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 full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/healthy-habits-for-moms Send us Fan Mail 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.
April 30 · 41 min
76: How to Feel Safe, Strong, and Confident in Your Body w/ Nichelle Laus
Trigger warning: This episode contains open discussion of childhood sexual abuse and domestic violence. Please take care of yourself as you listen. If you've ever felt unsafe in your own body, disconnected from your confidence, or like you're still carrying weight from something that happened to you, this episode is for you. Nichelle Laus didn't just survive; she built an entire identity and career out of what she refused to let define her. Coach Jordanna sits down with Nichelle Laus, a sexual abuse survivor, former police officer, kickboxer, and founder of 413 Tactical, to talk about what it really takes to reclaim your power. They cover how physical movement became Nichelle's first act of self-defense, why situational awareness is the most underrated confidence tool women aren't using, and how to start building real strength when you feel like you have none. This episode is for the woman who wants to feel more confident, more grounded, and more capable in her body and in the world she moves through every day. 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 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.
April 23 · 20 min
75: Gym Confidence and How to Walk In Even When You Don't Feel Ready
You know you should go to the gym, and you might even want to. But something stops you every single time. It's not laziness – it's gym intimidation. And it's more common than you think, especially for women over 30 who are starting fresh or coming back after time away. We break down why gymtimidation happens, what's quietly killing your confidence, and the practical strategies that help you walk through that door even when your brain is telling you not to. This episode is for the woman who keeps putting off the gym because she doesn't feel ready. You don't have to feel ready. You just have 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 full 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 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.
April 16 · 30 min
74: Why You Keep Falling Off Track on Weekends And How to Fix It
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 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.
April 9 · 25 min
73: The Habits That Got You Healthy Won't Get You Sculpted
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 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.
April 2 · 27 min
72: Why 90s Diet Culture Is Trending Again
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 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.
March 26 · 35 min
71: ADHD and Fitness: How to Finally Stay Consistent with Brian Daly
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. Because most fitness advice was never designed for a brain like yours Coach Tijana here, and I sit down with my 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 the standard fitness advice doesn’t meet you where you are. We get into simple nutrition habits that don't require calorie counting, how to schedule your workouts so they stop getting skipped, and the mindset shift that makes consistency feel sustainable for the first time. This episode is for the woman who knows what she should be doing but can't seem to make herself do it, and is ready for a real, repeatable system that works with how her brain operates. 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 full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/adhd-and-fitness-how-to-finally-stay-consistent Connect with Brian Instagram Send us Fan Mail 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.

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