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
Episodes
100 episodes
99: 6 Holiday Time Management Tips Every Host Needs This Thanksgiving
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 knowin...
98: The Truth About Menopause and What Works After 40
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 dow...
97: Build an Environment That Supports Fitness Success
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 ep...
96: Stop Chasing Skinny: How to Get Lean and Toned
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 pic...
95: Build a Fitness Routine That Survives Setbacks
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...
94: Take Back Your Time and Energy by Investing in Yourself After 40
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...
93: Body Image and Self-Confidence: Stop Waiting to Feel Ready
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, a...
92: Why Your AI Workout Plan Isn't Working
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 b...
91: Why Fat Loss Stopped Working And How Reverse Dieting Fixes It
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 g...
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...
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 do...
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 ...
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 tr...
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 w...
85: Why Busy Moms Burn Out and What to Do About It
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...
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...
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, wheth...
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, thi...
81: Fitness Trackers: Are They Helping or Quietly Running Your Life?
We all wear trackers: an Oura ring or an Apple Watch. We're getting real about where the data helps and where it starts running the show instead. We dig into research showing that high achievers are more likely to internalize tracker numbers as...
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.Coa...
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 h...
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 fa...
77: 3 Ways to Lead Your Family to Healthier Habits Without Nagging
You started eating better, moving more, and prepping your meals, and somehow it turned into you reminding, correcting, and eventually just giving up because keeping the peace felt easier than pushing the change. We break down why nagging backfi...
76: How to Build Real Confidence Through Self-Defense 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.At 14, Nichelle Laus stopped end...
75: Gym Confidence: 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 time. We call it gymtimidation: that mix of comparison, uncertainty, and self-consciousness that hits before you walk in and can spike even harder once...