Get Sculpted: Sustainable Fat Loss and Building Muscle 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
Get Sculpted: Sustainable Fat Loss and Building Muscle for Women
86: How to Break the Shame Spiral and Enjoy Your Summer
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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
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.
