Get Sculpted | Sustainable Fat Loss and Muscle Building for Women
Welcome to Get Sculpted, the podcast for women who want to lose fat, build muscle, and reset their metabolism with science-based strategies and actionable advice. We go beyond quick fixes and fad diets to give you sustainable fat loss strategies, strength training tips for women, and the mindset shifts that help you achieve lasting results. Think less guessing, more confidence, and habits that actually fit your lifestyle. No matter if you’re just starting out or ready to level up your training, this podcast gives women the tools to lose fat, build muscle, and feel stronger in their bodies. We’re your hosts, Jordanna, Marilynn, and Tijana, fitness pros with over 20 years of combined experience and 1,000+ client transformations, including a focus on helping women optimize their metabolism and build strength. You’ll get strategies designed for real bodies and real lives. We’ll cover questions like: Can you lose fat and build muscle at the same time? What is the best way for women to lose fat without losing muscle? How do I start strength training as a beginner woman? Why am I not losing weight even though I’m working out and eating healthy? How can I stop yo-yo dieting for good? Is cardio necessary for fat loss? If you’ve been searching for sustainable fat loss, women’s nutrition, and strength training that actually works, you’re in the right place. Join us every week to sculpt a stronger body and a more empowered 2.0 life. Learn more at getsculpted.ca. Connect with us at @getsculted.ca on Instagram.
Episodes
If you've ever been burned by a coach who promised quick results but left you feeling worse, this episode is your BS detector.
We're calling out the exact fitness coaching red flags to watch for, why unrealistic fitness promises like "lose 20 pounds in 3 weeks" are designed to fail you, how to find a good fitness coach who prioritizes sustainable fitness results over hype, and what personalized fitn...
If you've ever blamed your genetics for why you can't lose weight or build muscle, this episode is going to change the way you think about that.
We're breaking down why genetics and weight loss aren't the real issues (your habits are), how breaking generational food patterns is the actual game-changer, and why women dealing with PCOS, weight loss, and insulin resistance can transform their bodies th...
If you're already feeling that mid-January slump where your New Year's resolutions are slipping away, this episode is your permission to stop the quitting cycle for good.
We're breaking down what Quitter's Day actually is (and why it happens to almost everyone), the motivation vs. consistency trap that keeps you stuck, how to break free from the all-or-nothing mindset, and why staying consistent wit...
In this New Year kickoff, we’re giving you permission to say it out loud – you want to feel hot, confident, and comfortable in your body...and there's nothing shallow about it.
We're breaking down the real reasons behind new year health goals, how to feel confident in your body when you've been hiding for years, the identity shift that changes everything, and why transforming your body over 40 starts wit...
Feeling sluggish or off track this holiday season?
It happens to the best of us, but the good news is, you don’t have to wait until January to feel like yourself again.
In this episode, we share the truth about holiday fitness motivation and why the real problem isn’t the wine, cookies, or parties; it’s abandoning the habits that keep you aligned with your goals.
You’ll hear how to set simple minimum standards, stay cons...
You’re showing up, lifting weights, staying consistent, but your body still doesn’t look the way you thought it would.
Sound familiar?
Coach Tijana breaks down the different types of women's resistance training and reveals which ones change your body (and which keep you stuck). From lifting heavier with confidence to knowing when your workouts aren’t working, she explains what it really takes to build strength, ton...
In this Ask Us Anything, Coaches Marilynn, Jordanna, and Tijana are spilling it all...from their origin story to real talk on pelvic floor health, strength training strategies, work-life “balance,” cosmetic enhancements, and the fitness myths they wish they’d never believed.
Curious how top coaches actually program for results, or want to know the embarrassing gym moments they’d rather forget? This episode’s got you.
If...
Ever felt judged or unsupported on your health and fitness journey?
We’ve all been there, and this episode will remind you exactly why that’s okay.
Coaches Jordanna, Marilynn, and Tijana get honest about what happens when friends, family, or coworkers don’t understand your goals, and how to keep showing up anyway.
You’ll hear real stories about handling negative feedback, setting boundaries, and rebuilding confidence whe...
Think it’s too late to get stronger in your 50s or 60s? You might be surprised!
In this episode, you’ll meet Tammy, a 62-year-old who proves that strength training after menopause isn’t just possible, it’s life-changing. She’s lifting heavy, hiking mountains, and showing that women over 50 can look powerful, confident, and full of energy.
You’ll learn how she rebuilt muscle, boosted metabolism, and redefined what aging ...
Ever catch yourself saying, “I’d love to, but I can’t afford it right now”? We've all been there, and this episode might just change how you think about it.
We’re unpacking what it really means to invest in yourself, why those “quick fixes” are keeping you stuck, and how shifting from a scarcity mindset to an abundance mindset can transform not just your fitness, but your entire life.
If you’ve been playing small o...
Working out for years doesn’t guarantee progress. If you’ve been consistent but not seeing results, this episode explains why and how to change it.
We’re breaking down the hard truth that you might not be as advanced as you think you are. We talk about what it really takes to build muscle, see definition, and train with purpose. You’ll learn why consistency without strategy leads to plateaus, how to lift heavy with int...
The holidays don’t have to mean chaos, exhaustion, or starting over in January.
In this episode, we’re sharing practical strategies to stress-proof your holidays and protect your energy, health, and sanity. From setting boundaries that actually stick to keeping workouts and nutrition realistic, this conversation is your reminder that you can enjoy the season and stay consistent.
You’ll learn how to plan your priorities,...
🎉 Cue the confetti 🎉 It’s our 50th episode of Get Sculpted!
To celebrate, we’re looking back and asking: what advice would we give our 20-year-old selves about body image, fitness, food, and life?
We share the lessons we wish we'd learned sooner from ditching “skinny at all costs” workouts, to building body confidence, healing our relationship with food, and setting boundaries that protect our energy.
You’ll disco...
What if the secret to fat loss success had nothing to do with willpower and everything to do with five simple traits?
We are revealing the 5 traits that our most successful clients share, and the habits and mindset shifts that lead to real transformation.
You’ll discover why ownership, support, and consistency matter more than genetics or discipline, and how to build strength, lose fat, and sustain results even with a b...
What if the key to lasting fat loss wasn’t eating less, but eating more?
In this episode, Coach Jordanna and Coach Courtney share how to fuel your workouts, build strength, and let go of perfection to create sustainable transformation for moms.
You’ll hear Courtney’s journey from dieting cycles and burnout, to finding freedom with food, confidence in her body, and the strength she never thought possible.
Because sustaina...
Despite what you may have been told, holiday weight gain does not have to be inevitable between Thanksgiving and New Year’s. You can enjoy the season and stay consistent with your fat loss goals.
Weight loss during the holidays isn’t about skipping dessert or waiting until January to “start over.” Real results come from breaking the all-or-nothing mindset and learning how to stay consistent even when the parties, dinne...
Struggling to lose fat even though you’re “eating healthy”? We've been there, too!
It’s not about cutting carbs, fasting, or jumping on the latest diet trend. Real results come from clarity, and that starts with food tracking for fat loss.
In this episode, we break down why a calorie deficit for weight loss matters, how common diet traps keep women stuck, and the simple tracking strategies that create sustainable r...
Struggling to make fitness work after pregnancy and kids?
It’s not about chasing your pre-baby body. It’s about building strength, energy, and confidence that fit your life now.
In this episode, Coach T and Coach Rachel share how busy moms can see real results with strategic workouts, flexible nutrition, and simple time management shifts. You’ll learn how to eat more (not less), train efficiently, and overcome the guilt...
Feeling like you don’t have time for fitness?
Chances are, it’s not a time problem—it’s a time management problem.
In this episode, we’re breaking down the 5 bare minimum fitness habits that keep busy women consistent, from meal prep and structured workouts to weekly rhythms that make results automatic. You’ll learn how to cut the chaos, reduce decision fatigue, and finally create a routine that sticks.
Fitness isn’t abo...
Working hard but still not seeing results?
You may just be stuck in the common fat loss mistakes that keep so many women from progress.
In this episode, we’re exposing what’s really holding you back: from hidden calories and weekend overeating, to lifting without intensity, to chasing quick fixes instead of consistency. You’ll learn how to track with honesty, train with purpose, and finally align your effort with the re...
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