Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

You keep telling yourself you'll start after the holidays, and every year that same promise brings you to January with nothing changed. If you're a woman caught in that cycle and ready to finally break it, this episode is for you.

We break down why the calendar will never really clear out for you, and why waiting for motivation to show up is what keeps you stuck in the first place.

You already have everything you need to make the next choice, and this episode walks you through exactly how.

00:00 – Why "I'll Start After the Holidays" Doesn't Work

06:28 – Common Holiday and Year-Round Excuses Debunked

08:09 – Building Identity-Based Health Habits for Busy Lives

12:18 – Micro-Habits vs. All-or-Nothing Thinking

16:06 – Why Motivation Isn't the Missing Piece

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/waiting-for-the-perfect-time-costing-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 https://www.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 told yourself the candy won't really derail your progress if you just have "a little," and three weeks into October you're negotiating with the bowl on the counter more than you'd like to admit. If you're a woman who wants to get through Halloween candy season without the guilt spiral or the all-or-nothing swing, this episode is for you.

We break down why fun-size candy tricks your brain into eating more than you realize, and why the story you've carried about Halloween food since childhood is doing more damage than the chocolate itself.

You'll walk away with five things you can put in place today so this season builds momentum instead of costing you it.

00:00 – Why Halloween Triggers Food Guilt for Women

03:45 – Overcoming the Halloween Binge-Restrict Cycle

05:04 – Understanding Emotional Eating Patterns at Halloween

22:20 – Mindful Candy Eating: Savoring, Not Binging

23:33 – Resetting After Halloween Without Shame or Guilt

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/halloween-candy-without-guilt

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 https://www.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 showing up to every class on the schedule for months, sweating hard, feeling like you're doing everything right, and you’re still not seeing your body change in the way you’re working for. If you're a woman who loves her group classes but is sitting around, wondering why the mirror hasn't caught up, this episode is for you.

We break down what CrossFit, F45, and Orangetheory really do for your body, why the same workout can't sculpt everyone in the room the same way, and where the line is between training hard and training with a strategy.

You'll walk away with a clear understanding of why your group classes might be keeping you stuck, and learn exactly how to structure your week so they finally work for your goal instead of against it.

00:00 – Are Group Fitness Classes Effective For Body Change?

01:06 – Cardio vs. Muscle Definition: What Gets Results?

06:07 – What Is Progressive Overload and Why It Matters

30:41 – The Best Hybrid Approach: Lifting Plus Classes

32:18 – Getting Real: Matching Training to Your Goals

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/group-fitness-classes-not-sculpting

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 https://www.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 timing the turkey down to the minute, but you haven't thought once about your own meals, your workout, or the five minutes you need to sit down before the doorbell rings. If you're hosting this year and dreading it without knowing why, this episode is for you.

We break down backward planning for Thanksgiving, how to prep the day before so decision fatigue doesn't wreck you, and why skipping meals to save room for the big feast backfires every time.

You'll walk away with a six-move playbook for staying on track during the holidays – one that fits into the hosting you're already doing instead of asking you to do more.

01:49 Backward Planning Holiday Meals for Success

03:40 Simple Prep Strategies to Reduce Holiday Stress

06:25 Weekly Scheduling for Effective Holiday Workouts

10:19 The Importance of Never Skipping Meals

13:50 Mastering Delegation: Sharing the Holiday Load

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/6-holiday-time-management-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 https://www.getsculpted.ca/contact

Want more from the Get Sculpted crew? Come hang out with us on Instagram!

Curious about the coaches you’re hearing from each week?
Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self.

Have a question or want to reach out directly?
You can always do that through the website. We love hearing from you.

This podcast is brought to you in partnership with Leah Bryant Co.

Your workouts and eating haven't changed, but your body has, and you're stuck wondering why nothing works the way it used to. If you're doing everything right and still not seeing the change you want, this episode is for you.

We break down the muscle loss most women don't know is already happening, why the metabolism myth is wrong, and what's really driving that shift around your midsection.

You'll walk away with a six-part playbook for building muscle, managing sleep, and knowing when it's time to get real medical support, one built around your data instead of your age.

00:00 – What Menopause Awareness Month Gets Wrong

09:02 Why Old Workout Routines Stop Working

15:07 Muscle Loss, Belly Fat, and Perimenopause Explained

25:00 When to Seek Medical Help for Menopause Symptoms

27:52 "I Eat Healthy and Work Out," Why That's Not Enough

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/the-truth-about-menopause-what-works-after-40

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 https://www.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 losing the same weight, then gaining it back, then starting over again from a place that feels a little more exhausted each time. If you're a woman stuck in that cycle and wondering if lasting results are even possible for you, this episode is for you.

We break down why the wrong environment undoes even the best fat loss phases, and why your home, people, and your own headspace are the difference between results that stick and results that unravel a few months later.

You've had what it takes all along. The setup around you hasn't matched the woman you're trying to become, and this episode gets into exactly how to fix that.

00:46 - Why Your Results Will Never Outgrow Your Environment

03:39 - Physical Environment: Your Gym, Kitchen, and Workspace Are Sending You Signals

06:24 - Social Environment: Why Marilynn Left Teaching After Almost 20 Years

09:35 - Breaking Free From a Party Lifestyle: Tijana's Environment Reset

14:57 - The Crab Bucket Effect and the Three Environments That Shape Your Success

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/environment-weight-loss

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.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.

Heads up: this episode includes personal stories about disordered eating, restriction, and body image struggles.

You've chased skinny before, maybe for years, and you still don't have the strong, toned body you actually pictured. If you're a woman who's confused about why the smaller number on the scale never gave you the look or the confidence you were after, this episode is for you.

We share our histories with diet pills, extreme restriction, chasing skinny, and break down what really separates skinny from lean, sculpted, and strong.

Building the body you actually want takes more than getting smaller, and this episode lays out what that looks like in practice.

00:46 - Skinny vs Lean: Why They Are Not the Same Goal

02:27 - Tijana's Story: Diet Pills, Cardio, and Chasing Skinny

07:43 - Marilynn's Story: Diet Culture, Body Image, and Letting Go of Skinny

12:31 - Jordanna's Story: Binge Eating, Body Shape, and Redefining Fit

23:57 - Why Building Muscle Changes Strength, Energy, and Confidence

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/skinny-vs-lean

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 https://www.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 hitting your goal weight and losing it again, and you're tired of starting over. If you're a woman stuck in the yo-yo cycle of strict phases followed by backslides, this episode covers why you keep yourself stuck in that loop.

We break down why short-term phases can't create lasting fat loss, how to stop yo-yo dieting for good, and what separates women who keep their results from women who keep starting over.

Discipline was never the problem. The plan just wasn't built to last, and this episode fixes that.

00:46 - Why You Keep Abandoning Your Fitness Routine When Life Gets Hard

03:00 - Setbacks: Injury, a Busy Season, and Staying Fit While Traveling

06:35 - The All-or-Nothing Trap and Why Women Drop Themselves First

11:02 - Growth Mindset vs Victim Mindset: The Real Lever Behind Fat Loss

23:00 - How to Build a Fitness Routine That Survives Setbacks (The BAM Method)

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/self-sabotaging-weight-loss

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.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.

Something shifts after 40. You stop making excuses for putting yourself last, and the guilt you used to feel about spending time or money on yourself starts to look a lot more like old programming than good sense. You have been putting everyone else first for years, and somewhere along the way, taking care of yourself became whatever was left over. If you're a woman in your 40s who's stuck on the back burner, running on decision fatigue, and ready to stop waiting for permission to invest in yourself, this episode is for you

We break down five specific ways to invest in yourself after 40, from buying back the hours that drain you to finally learning that no is a full sentence. The conversation covers hiring a coach instead of piecing advice together, outsourcing the tasks that drain you, and building the mental space to actually enjoy this decade instead of surviving it.

Your turn doesn't have to wait until the kids are older or things calm down.

00:46 - The Mindset Shift That Happens After 40

02:30 - Investing in Your Fitness

07:43 - Buying Back Your Time

19:15 - Feeling Good in Your Skin

28:35 - Mental Load, Saying No, and Investing in Your Joy

proteinchefs code: GETSCULPTED

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/invest-in-yourself-after-40

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 https://www.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 waiting to feel confident before you show up. This episode is for the woman who skips the photo, hides at the back of the picture, and tells herself she'll buy the outfit once she hits the goal. We are calling that out, with love, and making the case that body image and self-confidence are not rewards you earn at the finish line.

The conversation covers personal style as part of body transformation, the identity shift that happens through strength training, and why documenting your fitness journey at every stage matters more than most women give it credit for.

If you've been waiting to feel ready, this one is for you.

00:00 - Sexy Is Not a Destination

02:10 - Personal Style and Body Transformation

06:45 - Dressing for the Body You Have Right Now

09:24 - Non-Scale Victories and the Identity Shift

10:28 - The Selfie as a Fat Loss Motivation Tool

13:33 - Documenting Your Fitness Journey at Every Stage

17:42 - How to Feel Confident During Weight Loss

19:44 - Celebrating Progress in the Moment

Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/body-image-and-self-confidence

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 https://www.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 tried AI fitness coaching, and it didn't deliver. This episode is for the woman who followed a ChatGPT meal plan or an AI workout program, hit a wall, and wants to understand why a generic plan can't do what a real coach does.

We break down where AI in fitness helps, where it gets things wrong for women in perimenopause and beyond, and what the human element in coaching covers that no algorithm can touch: form correction, progressive overload, behavior change, accountability, and the kind of relationship that keeps you in the room when things get hard.

AI can produce a plan. It cannot see your compensations, know your history, or notice when you say you're fine, but you're not. That gap is where results live.

00:46 - Why AI Fitness Coaching Falls Short for Women

02:17 - The Context Problem With AI Meal Plans and Workout Programs

05:33 - What AI Gets Wrong About Strength Training and Progressive Overload

08:35 - Accountability for Women and Why a Bot Can't Replace a Coach

10:05 - How the Get Sculpted Coaches Use AI in Their Business

14:01 - The Human Element AI Will Never Replace

19:54 - Behavior Change, Identity, and Why Information Isn't the Missing Piece

Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/why-your-ai-workout-isnt-working

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 https://www.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 cutting calories for years and fat loss has stopped working. Reverse dieting for weight loss might be the reason why, and this episode explains what to do about it. This is for the woman who keeps eating less, training harder, and getting nowhere.

Most women who come to Get Sculpted don't realize they're chronic dieters. Not one long diet, but years of cycling on and off restriction with almost no time at maintenance in between. That pattern teaches your body to survive on very little, and once it adapts, another deficit isn't the answer.

We break down what metabolic adaptation is, what a real maintenance phase looks like and why it's not a free-for-all, how long you need to stay there before your body will respond to a deficit again, and what it means to earn the right to diet.

Your metabolism isn't broken. It's adapted. And that's a problem you can actually fix.

00:00 - Why Fat Loss Stops Working After Years of Dieting

02:01 - What Metabolic Adaptation Really Means

04:35 - Are You a Chronic Dieter Without Knowing It

06:10 - What Prolonged Restriction Does to Your Hormones and Muscle

09:27 - Earning the Right to Diet

13:00 - What a Real Maintenance Phase Requires

17:13 - What Happens When Women Keep Chasing Fat Loss Without the Foundation

20:42 - Five Things to Do Right Now

Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/why-fat-loss-stopped-working

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 https://www.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 are working out and eating well, but the scale will not budge. If you have also been running on five hours of sleep and treating rest like something you fit in after everything else gets done, this episode is for you. Sleep and fat loss are more connected than most fitness conversations let on, and we break down exactly what is happening in your body when sleep is consistently cut short.

The conversation covers the hormonal picture behind stalled fat loss, why women specifically struggle to protect their sleep, and the practical systems that make better sleep actually stick in a real life with kids, work, and a full mental load.

If tired has started to feel like your baseline, it doesn't have to be.

00:46 - Sleep Is the Foundation Your Fat Loss Goals Need

06:19 - Cortisol, Growth Hormone, and Why Sleep Affects Fat Loss

09:09 - Sleep and Hunger Hormones: Why Cravings Feel Out of Control

16:41 - Why Women Specifically Struggle to Sleep

27:55 - How to Improve Sleep Quality: Practical Strategies That Work

38:19 - Sleep Is the Thing Everything Else Gets Built Around

Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/how-sleep-affects-fat-loss

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.getsculpted.ca/contact

Want more from the Get Sculpted crew? Come hang out with us on Instagram!

Curious about the coaches you’re hearing from each week?
Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self.

Have a question or want to reach out directly?
You can always do that through the website. We love hearing from you.

This podcast is brought to you in partnership with Leah Bryant Co.

Your relationship with alcohol hasn't been examined in years, maybe ever, and your body in perimenopause is starting to make that obvious. This episode is for the woman who keeps waking up the morning after she has a few drinks, thinking she doesn't want to feel this way anymore, but isn't sure how to change the pattern without losing her whole social life.

We are talking about what alcohol really does to your hormones, sleep, fat loss, and muscle recovery in your 30s, 40s and beyond, and walk through a practical summer playbook for staying social without quietly abandoning your goals.

You don't have to white-knuckle the whole season. You just have to make an intentional choice instead of falling back into old habits.

00:46 - Why Your Relationship With Alcohol Feels Harder to Examine Than You Expected

03:13 - What Alcohol Does to Your Hormones, Sleep, and Fat Loss in Perimenopause

08:13 - The 1.0 vs 2.0 Framework: How to Tell If You're Drinking by Choice or by Default

13:13 - Why the Social Pressure to Drink Is Harder to Push Back On Than You Think

18:50 - The Summer Playbook: Seven Strategies for Staying Social Without Losing Your Goals

23:34 - How to Be the Person in the Room Who Isn't Drinking Without Making It a Thing

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/7-strategies-to-rethink-relationship-with-alcohol

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.getsculpted.ca/contact

Want more from the Get Sculpted crew? Come hang out with us on Instagram!

Curious about the coaches you’re hearing from each week?
Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self.

Have a question or want to reach out directly?
You can always do that through the website. We love hearing from you.

This podcast is brought to you in partnership with Leah Bryant Co.

You've done the crunches, cut the carbs, and still can't figure out why you don’t have a flat stomach. If you're a woman over 30 who keeps putting in the effort without seeing results in your midsection, this one's going to land.

We walk through the five real reasons your stomach isn't responding, from belly fat and deep core muscles to posture, muscle building, and digestion, and what to do about each one.

A flat stomach is possible. You've just been missing the full picture.

00:46 – Why You Can't Get a Flat Stomach No Matter How Hard You're Working

02:52 – Why Belly Fat Changes During Perimenopause and What to Do About It

04:52 – Deep Core vs Abs: Why Crunches Will Never Get You There

07:52 – How Building Lean Muscle Creates a Flatter, More Defined Midsection

11:28 – Why Posture Is the Flat Stomach Variable Most Women Completely Ignore

15:28 – How Poor Digestion and Cortisol Are Affecting Your Belly More Than You Think

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/5-reasons-you-dont-have-a-flat-stomach

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.getsculpted.ca/contact

Want more from the Get Sculpted crew? Come hang out with us on Instagram!

Curious about the coaches you’re hearing from each week?
Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self.

Have a question or want to reach out directly?
You can always do that through the website. We love hearing from you.

This podcast is brought to you in partnership with Leah Bryant Co.

You're bloated after meals, barely going to the bathroom, and your energy and results have stalled even though you're doing everything else right. Fixing your gut health might be the missing piece. This episode is for the woman who has never tracked her fibre intake, keeps calling bloating normal, and is ready to do something about it.

We are talking about poop today. What healthy digestion actually looks like, why most women are falling short on fibre intake without knowing it, and how stress and under-eating are quietly shutting down gut motility. We cover the Bristol stool chart, soluble versus insoluble fibre, how much water you actually need, and five practical ways to improve digestion naturally, starting this week.

Your gut has been trying to tell you something. This episode helps you understand what it's saying.

00:47 - Why Your Gut Health Affects Everything From Bloating to Body Composition

02:06 - The Fiber Gap Most Women Don't Know They Have

05:17 - Soluble vs Insoluble Fiber and Which Foods Give You Both

07:01 - Why Fiber Without Water Does Not Work

09:01 - How Stress and Under-Eating Shut Down Digestion

14:48 - What Healthy Digestion Actually Looks Like and When to Pay Attention

22:49 - Five Ways to Improve Digestion Starting This Week

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/gut-health-for-women

Related Episode

How Much Protein Do Women Need for Fat Loss After 30?

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.getsculpted.ca/contact

Want more from the Get Sculpted crew? Come hang out with us on Instagram!

Curious about the coaches you’re hearing from each week?
Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self.

Have a question or want to reach out directly?
You can always do that through the website. We love hearing from you.

This podcast is brought to you in partnership with Leah Bryant Co.

You've been out of routine longer than you planned. And now, the shame spiral is so loud, and getting back on track with fitness feels like it requires a big, dramatic recommitment you're not ready to make. It doesn't. This episode is for the woman who's been away and isn't sure how to walk back through the door.

We are talking about how the shame spiral works, why it hits the women who care the most, and what it really takes to stop quitting on your fitness goals, starting with the next meal, not next Monday.

00:46 - What the Shame Spiral Is and Why It Targets Women Who Care the Most

18:08 - How the Story in Your Head Does More Damage Than the Missed Workout

22:49 - Name It and Tame It: How to Interrupt the Shame Spiral Before It Snowballs

24:18 - Drop the Re-Entry Tax: You Don't Have to Earn Your Way Back

25:03 - Find Your Smallest Next Action: Getting Back on Track Without Going from Zero to 100

28:19 - Follow the Plan, Not Your Mood: Staying Anchored When Life Falls Apart

30:43 - Proof of Progress and Daily Wins: Two Tools for Rebuilding Fitness Momentum

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/how-to-break-the-shame-spiral

Check out Marilynn's all-or-nothing mindset Reel

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.getsculpted.ca/contact

Want more from the Get Sculpted crew? Come hang out with us on Instagram!

Curious about the coaches you’re hearing from each week?
Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self.

Have a question or want to reach out directly?
You can always do that through the website. We love hearing from you.

This podcast is brought to you in partnership with Leah Bryant Co.

You've been up since 5 am, packed the hockey bag, filled every water bottle, and by the time you're in the car with a coffee in one hand, you've planned your kid's entire day and forgotten about yourself. If you're a sports mom, a dance mom, or any woman who's been running on empty while cheering everyone else on, this episode is for you.

We break down the conditioning that puts women last on their own lists, what that chronic depletion does to cortisol, sleep, and metabolism, and the identity shift that has to happen before anything changes.

You don't have to wait until the season is over. Your goals get to come with you.

00:46 – Sports Mom Syndrome and Why Busy Moms Keep Putting Themselves Last

03:42 – How Mom Burnout Affects Your Cortisol, Sleep, and Metabolism

11:56 – The Identity Shift That Changes How Busy Moms Prioritize Their Health

18:05 – Why Waiting for a Slower Season Is Keeping You Stuck

24:44 – How to Stop Separating Mom Mode From Me Mode

26:00 – Practical Strategies for Staying Consistent With Fitness During Tournament and Competition Weekends

Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/busy-moms-burn-out

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.getsculpted.ca/contact

Want more from the Get Sculpted crew? Come hang out with us on Instagram!

Curious about the coaches you’re hearing from each week?
Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self.

Have a question or want to reach out directly?
You can always do that through the website. We love hearing from you.

This podcast is brought to you in partnership with Leah Bryant Co.

You've been eating less and training harder, but the scale still isn't moving the way it should. If you're a woman who's been stuck in the same cycle of cutting and losing and gaining it back, and you're starting to wonder if your metabolism is just broken, this episode is for you.

Coach Tijana breaks down what metabolic capacity is, why chronic dieting quietly works against you, and what she learned from her own prep and reverse-diet journey about eating more, building muscle, and finally achieving body composition results that last.

You don't have a broken metabolism. You have an underdeveloped one, and the way out is not what you think.

00:00 – Why Your Metabolism Stops Responding and What's Going On

07:03 – Warning Signs Your Metabolism Is Downregulated From Under-Eating and Overtraining

08:55 – What Metabolic Capacity Is and Why It's the Real Goal

12:09 – The Chronic Dieting Trap That's Keeping Women Stuck at the Same Weight

16:43 – How Eating More Calories and Training Harder Raises Your Metabolic Set Point

21:07 – Why Alternating Lean Out and Maintenance Phases Is the Key to Lasting Body Composition

Check out the show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/metabolic-capacity-and-results

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.getsculpted.ca/contact

Want more from the Get Sculpted crew? Come hang out with us on Instagram!

Curious about the coaches you’re hearing from each week?
Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, work, and favorite tools for being their best 2.0 self.

Have a question or want to reach out directly?
You can always do that through the website. We love hearing from you.

This podcast is brought to you in partnership with Leah Bryant Co.

Your partner is making your fitness goals harder, and you're exhausted from feeling like you have to choose between keeping the peace at home and making progress. If you're a woman who has ever felt sabotaged by the person closest to you, whether it's the comments, the takeout, the guilt, or the outright pushback, this episode is for you.

Coaches Marilynn, Jordanna, and Tijana break down what partner sabotage looks like, the three types of partners you might be dealing with, and the exact strategies to help you stay consistent in real life, even when your home environment isn't making it easy.

Your partner's discomfort does not get to decide your future. This episode gives you the tools to stop negotiating your goals and start protecting them.

00:46 – What Partner Sabotage Looks Like and Why It's So Hard to Talk About

03:23 – The Real Reason Your Partner Is Sabotaging You (It's Not About You)

06:23 – The Five Ways Sabotage Shows Up at Home and the Impact Each One Has on You

13:35 – The Three Types of Partners and How to Identify Which One You're Dealing With

28:37 – A Three-Part Boundary Framework to Hold Your Standards Without the Argument

33:56 – Household Strategies for Staying Consistent When Your Partner Isn't On Board

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/partner-sabotage-weight-loss

Send us Fan Mail

Thank you for 100 episodes, and mark your calendars for October 30th and follow us on Instagram because we have a special surprise you won't want to miss!

Let’s stay connected!

Apply to work with us at https://www.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.