Get Sculpted: Sustainable Fat Loss and Building Muscle for Women
Get Sculpted is a podcast for women focused on sustainable fat loss and muscle building. Hosted by fitness professionals Jordanna, Marilynn, and Tijana, it offers science-based strategies for strength training and weight loss without extreme cardio or fad diets. The show emphasizes building habits that fit your lifestyle and achieving lasting results.
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 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
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 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 aroun
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 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 th
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 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 f
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 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
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 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 stu
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, 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
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 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
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 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
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 co
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
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 digesti
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 digesti
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
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 any woman who's been running on empty while cheering everyone else on, this episode is for you.We break down the conditioning
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 agains
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
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 r
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 performance grades, why calorie-burn estimates and body-fat scales are wildly inaccurate, and a real phenomenon called orthosomnia, where obsessing ov
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
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
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 trend
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 backfires almost every time, and what actually gets a family on board instead.We cover three shifts: modeling the habit instead of announcing it, letting your own
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 enduring seven years of abuse and told her mother what had been happening. Coach Jordanna talks with Nichelle, now a 15-year police veteran, former competitive kickboxer, and co-founder of 413 Tactical, about the training th
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 you're inside.We break down what's actually driving it, comparing yourself to people at a different stage of their own fitness, not knowing how t
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 s
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 consis
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,
71: ADHD and Fitness: How to Finally Stay Consistent w/ 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. Coach Tijana sits down with her 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 standard advice falls apart for a brain like his.They get into w
70: What Comes After Fat Loss That Changes Everything
You've crushed your fat loss goals, built some muscle, and you're consistent, so why does it feel like you're just... maintaining? If you're wondering what comes next and whether there's a higher level to reach, this episode is for you. It's going to completely change how you see what's possible for your body.This is Part 3 of our Strength Sculpting System series
69: How to Maintain Weight Loss Without Losing Your Mind
You've lost weight before, felt good, you were in control, and then somehow you ended up right back where you started. If that cycle feels exhausting and you're wondering if there's a way out of it, this episode is for you, and it's going to change the way you think about maintaining your results for good.This is Part 2 of our 3-part series on the Strength Sculpting System, and
68: Fat Loss Isn't the Finish Line, Here's What It Is
If you keep losing weight and ending up right back at square one, this episode is going to change the way you think about your entire fitness journey. The reason results never stick has everything to do with what most women skip, rush through, or never get shown in the first place, and that's exactly what this series is here to fix.We are kicking off a brand new 3-part series that breaks down
67: 5 Ways to Stop Self-Sabotaging Your Fitness Goals
You'd never let your child quit when things get hard or talk down to themselves, so why are you doing exactly that to yourself? If you're constantly breaking promises to yourself, skipping meals only to binge at night, or negotiating yourself out of workouts, it's time to stop the self-sabotage. This episode is for women and busy moms who are ready to show up for themselves with the
66: 3 Reasons You'll Never Feel Ready and Why You Should Start Anyway
You keep saying "I'll start when things calm down," "once I have more time," or "when I feel more motivated." That moment never comes, and waiting for it keeps you stuck in the same place year after year.This episode breaks down what's really underneath the waiting: perfectionism, fear of failure, and the need to control exactly how things will go before you
65: Increase Your Daily Steps to Help With Fat Loss
You're working out consistently, eating well, but still not seeing the results you're working for. The missing piece? Your daily steps. If you're sitting 23 hours a day, even with an hour workout, your body still registers as sedentary, and it's sabotaging your fat loss, energy, and long-term health. This episode is for women over 30 and busy moms who need the truth about why m
64: 5 Things Slowing Your Metabolism And How to Fix It
If you've been dieting for years, eating less and working out harder, but you're still stuck at the same weight, you probably think your metabolism is broken. You're exhausted, frustrated, and convinced you've ruined it for good. Here's the relief...your metabolism isn't broken, and it's completely “fixable”.In this episode, we're busting the broken metaboli
63: 5 Time Management Anchors to Rebuild Your Routine After the Holidays
The motivation you expected to show up on January 1st never came, and now, weeks later, your routine still isn't back. Jordanna break down why post-holiday fatigue hits so hard, disrupted sleep, decision fatigue, the pressure to start fresh all at once, and why none of that means you've lost your drive.She walks through five time management anchors built to work with a real schedule inst
62: 5 Fitness Coaching Red Flags to Watch For Before You Invest
You've seen the promises: lose 20 pounds in three weeks, reset your metabolism in 10 days. We break down why those claims aren't a shortcut. They're bait, and what happens to your trust and your metabolism once the results don't hold.We walk through five specific red flags: unrealistic promises, cookie-cutter plans that ignore your actual life and food preferences, coaching wit
61: Genetics, Weight Loss and What's Really Holding You Back
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 tran
60: Why Motivation Fails and How to Stay Consistent Instead
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 s
59: How to Feel Confident in Your Body at Any Age
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 bo
58: Holiday Fitness Motivation and Simple Habits That Stick
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
57: Resistance Training Types for Women That Get Results
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 t
56: Ask Us Anything Coaches Edition
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
55: How to Stop Letting Food Pushers and Critics Derail Your Fat Loss
Someone in your life doesn't get why you're tracking your food, skipping the wine, or saying no to the third slice of cake at family dinner. Maybe it's a partner who feels threatened by your changes, a coworker with an opinion about your lunch, or a stranger in the comments who's never met you.We get into what actually works when people question your goals, from shutting down a
54: Strong After 60: Tammy’s Proof That Age Doesn’t Define You
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
53: Why Investing in Yourself Always Pays Off
We've all said it: I'd love to, but I can't afford it right now. This episode is about what's really underneath that sentence, and why the quick fixes we reach for instead, like the 30-day shake diets and generic apps promising fast results, end up costing more in the long run than the real thing would have.We get into shifting from a scarcity mindset to an investment mindset,
52: Are You as Advanced as You Think in the Gym?
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 t
51: Stress-Proofing the Holidays: Fitness, Family and Boundaries
The holidays don't have to mean chaos, exhaustion, or starting over in January. We break down the three lessons we come back to every year: planning your priorities instead of trying to do it all, protecting your energy when family and social pressure show up (yes, we get into how to handle Aunt Betty and the dessert plate), and setting boundaries that actually stick instead of dissolving the
50: Body Confidence for Women: What We'd Tell Our 20-Year-Old Selves
🎉 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
49: 5 Fat Loss Success Tips Our Most Successful Clients Use
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
48: Sustainable Fat Loss: Eat More, Gain Strength
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 poss
47: Sustainable Weight Loss Tips to Beat Holiday Weight Gain
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 wh
46: Food Tracking for Fat Loss: Why It Really Works
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
45: Strength, Nutrition and Balance w/ Coach Rachel
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, a
44: Time Management for Fitness: 5 Bare Minimum Habits That Work
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 sti
43: 7 Common Fat Loss Mistakes That Keep You From Results
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 yo
42: Getting in Shape After 40: Why Strength Training Is the Secret
Wondering if it’s too late to get in shape after 40?It’s not too late, and your strongest years can still be ahead.In this episode, we’re breaking down what changes in your 40s and how to work with your body to see lasting results. From lifting heavy to building muscle, fueling with protein, and ditching the “it’s my hormones” excuse, you’ll learn exactly how to stay strong, lean, and confident fo
41: How to Break Through Your Fitness Plateau After 40 w/ Coach Barb
You've done everything right for weeks, and the scale hasn't moved. Marilynn sits down with Assistant Coach Barb Svab, who spent years as a teacher before coaching, to talk about why staying coachable gets women through a plateau faster than raw willpower ever does.This conversation gets into what stalls progress for women over 40: all-or-nothing thinking, doing it alone instead of askin
40: Fall Fitness Reset: How to Build Routines That Actually Stick
You've made all the plans for September. The workouts, the meal prep, the new bedtime, and by week two, something's already fallen apart. We get into why that happens every fall and what actually works instead.We walk through how to reflect on summer without the guilt spiral, why front-loading your week (Sunday or Friday, whichever gets you ahead instead of catching up) changes everythin
39: What 2 Years of Get Sculpted Taught Us About Fitness, Business, and Friendship
We're two years into Get Sculpted, and we sat down to talk about what's held everything together, starting with fitness as the anchor for everything else we've built. We get into how the discipline and consistency from our own training carried directly into growing a business together, including Tijana's story of her revenue doubling the month after she got sober and rebuilt he
38: How to Eat More to Lose More and Stay Lean
Still hungry, tired, and stuck... even in a calorie deficit?You’re not broken. But your approach might be.In this episode, we are breaking down why eating more (not less) is the key to fat loss that lasts. From volume eating to metabolic repair, you’ll learn how to stay full, fuel your body, and stop playing small with your plate.Want the satiety cheat sheet we mentioned? DM us “Satiety” @getsculp
37: Midlife Fitness and Confidence After 40 for Women
Think you’re too late to feel strong, confident, and at home in your body?You’re not. But you are overdue to burn the old rulebook. In this solo episode, Coach Jordanna breaks down 12 subtle (and not-so-subtle) ways society chips away at women’s confidence after 40, and what to do instead. From the lies you’ve been sold to the mindset shifts that change everything, this is your call to rebel on pu
36: How To Spend Less Time Training and Get Better Results
Still working out but not seeing results?In this episode, we’re breaking down why random workouts, endless cardio, and chasing sweat aren’t cutting it, especially for women over 40. You’ll learn how to train with real intensity and intention, use progressive overload, and build a plan that actually sculpts your body.It’s not about doing more. It’s about training smarter, and finally getting the re
35: Rethinking Your Fitness Routine After 40
Feel like your body flipped a switch after 40?You’re not imagining it. But you’re also not stuck.In this episode, we break down why typical fitness approaches for women over 40 no longer work—and what to do instead. From hormone shifts to smarter strength training, recovery, and protein, we’re giving you the real strategy for sustainable fat loss and results that last.This isn’t about doing more.
34: How to Stay on Track This Summer Without Giving Up Patio Season
Patio season hits and suddenly the workouts stop, the plan goes out the window, and by September you're wondering where the summer went. We push back on the idea that you have to choose between enjoying the season and making progress.We get into why swapping fries for a shared portion or choosing a lower-calorie drink beats cutting things out entirely, how to handle alcohol at social events w
33: Why the Women Who Get the Best Results Aren't Perfect
Think you need to be perfect to make real progress?Well, we are here to flip that belief on its head.In this episode, we get real about why being consistently good is way more powerful than being occasionally great. If you’ve been stuck in an all-or-nothing cycle, beating yourself up over every missed workout or “off” day, this one’s for you.We’re unpacking the perfectionist mindset, the burnout i
32: 12 Fitness Truths Women Need to Hear
Think you need more motivation, better timing, or someone to “save” you before you can finally get results?Coach T here, and I’m calling BS on all of it.In this episode, I share the 12 tough love truths that no one else is saying out loud… but you need to hear if you’re serious about transforming your body and your habits. This isn’t about waiting for motivation to magically strike. It’s about own
31: 6 Fitness Mistakes Keeping Women Stuck
Getting lean, fit, and sculpted in 2025 isn’t about doing more—it’s about doing the right things with consistency and intention. And in this spicy episode, we’re calling out the six patterns that silently sabotage progress and keep women stuck in their 1.0 selves.Whether you’re overthinking every step, toe-dipping your way through your plan, or falling into the all-or-nothing trap, we’re here to h
30: 5 Habits Fit Women Over 35 Don’t Skip
Being fit after 35 doesn’t have to be complicated or extreme. In this episode, we’re busting myths and sharing the real habits that actually make a difference.No more chasing quick fixes or waiting for motivation to magically show up. We’re laying out the essential habits that help you build strength, boost your metabolism, and thrive without sacrificing your real life or your sanity.From strength
29: How to Stay Fit While Travelling Without Obsessing Over Every Meal
Vacation season doesn’t have to mean ditching your goals—or your sanity. In this episode, we’re flipping the script on what it really means to stay on track while you travel.No more swinging between “I have to be perfect” and “screw it, I’ll start over Monday.” We’re sharing our own messy (and hilarious) travel stories, plus simple strategies you can use to enjoy every bite, stay present, and stil
28: How to Stop Perfectionism From Sabotaging Your Fitness Goals
You've pushed your first workout to next Monday for the third week in a row because this week wasn't quite the right week. Coach Marilynn breaks down why perfectionism, disguised as high standards, keeps women from starting at all, and how her own all-or-nothing approach to fitness led straight to burnout.She walks through what changed once she stopped waiting for ideal conditions: lower
27: How to Spot a Circle That's Holding Your Fitness Goals Back
Your partner brings home your favorite chocolate bar the week before your photo shoot. Your girls' night crew orders another round without asking. Your coworkers stay out late every time there's a work event, and somehow you always end up there too. None of it looks like sabotage, and that's exactly the problem.We break down the specific red flags that signal you're surrounded
26: Fat Loss vs. Weight Loss: The Truth Women Need
Is the number on the scale really telling you the truth about your results, or is it holding you hostage? In this episode, we are breaking down the critical difference between weight loss and true fat loss, so you can finally get off the yo-yo rollercoaster and start sculpting a body you love.Busting the biggest myths about scale weight, revealing why your tight jeans and the mirror are better mea
25: Why Putting Yourself First Isn't Selfish And How to Do It
We see you, Mama. As women who've been there ourselves, we know exactly what it feels like to be constantly running on empty while giving to everyone else. We are pulling back the curtain on why prioritizing yourself feels so damn hard and why it's absolutely necessary for your survival. We're sharing our own therapy insights and client transformations that prove putting yourself fi
24: Lose 10 Pounds by Summer with Our Core Four
What you’ve believed about losing weight might be holding you back. Jordanna, Marilynn, and Tijana are pulling back the curtain on our game-changing Core Four framework—the same one that’s helped hundreds of women drop 10 pounds (or more) without the burnout of crash diets or soul-sucking cardio.If you're ready to ditch the extremes and build a body you love by summer, hit play and grab our f
23: 3 Steps to Break Through Your Fitness Plateau
I know the frustration of being stuck in a weight loss plateau all too well—I spent years doing hours of cardio, meticulously preparing clean meals from scratch, and following all the "rules," only to look skinny but not sculpted. After more than a decade in the fitness industry, I've identified exactly why so many of you are working hard without seeing the results you deserve. In t
22: Stop Starting Over Every Monday
Tired of the "perfect Monday, chaotic weekend" fitness rollercoaster? Join me, Coach Marilynn, as I expose the psychology behind why staying motivated to eat well and work out feels impossible when you're constantly restarting. Drawing from my own journey of breaking free from the weekday perfection/weekend chaos cycle, I deliver a no-nonsense guide to creating healthy habits that a
21: Stop Emotional Eating with the HALT Method
The empty ice cream container tells the story better than words—emotional eating has taken control again. It’s Coach Jordanna here, and today I'm talking all about this universal struggle with compassion and strategic insights on how to stop emotional eating for good. I reveal why it's your brain—not your willpower—behind those stress-induced snack attacks and share my HALT method that&a
20: Why Every Diet You've Tried Has Failed You And What Works
We've been there – choking down awful-tasting cleanses, surviving on 900 calories while working out for hours, and suffering through fasting protocols that left us hungry and miserable. As coaches, we've seen these same destructive patterns keeping countless women stuck in cycles of restriction and rebound. In this no-holds-barred episode, we expose the diet myths that prevent you from s
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