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
85: Why Busy Moms Burn Out and What to Do About It
You've been showing up for everyone else since before the sun came up, and somewhere between packing the hockey bag, preparing snacks for the kids, and ensuring they have everything they need, you forgot about yourself completely. 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 are breaking dow
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: Are Fitness Trackers Helping or Hurting You?
You love your fitness tracker, but lately it's been running your day more than you are. If you're an ambitious, data-driven woman who's starting to wonder whether your wearable is helping your health or quietly fueling your anxiety, this episode is for you.Coaches Marilynn, Tijana, and Jordanna break down the real psychology behind fitness tracker obsession, why calorie burn and rea
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: How to Build Healthy Habits When Your Family Won't
You're trying to build healthy habits for yourself, but your family isn't on the same page, and it's starting to feel like keeping the peace is easier than making progress. If you're a mom who's doing the work alone and wondering how to create change at home without the tension, this episode is for youWe cover how to stop nagging and start modeling, how to shift your famil
76: How to Feel Safe, Strong, and Confident in Your Body 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.If you've ever felt unsafe in your own body, disconnected from your confidence, or like you're still carrying weight from something that happened to you, this episode is for you. Nichelle Laus didn't just survive; she built an entire iden
75: Gym Confidence and 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 single time. It's not laziness – it's gym intimidation. And it's more common than you think, especially for women over 30 who are starting fresh or coming back after time away.We break down why gymtimidation happens, what's quietly killing your confidence, and the practical strategies 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 with 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. Because most fitness advice was never designed for a brain like yoursCoach Tijana here, and I sit down with my husband Brian, a fitness coach with over 15 years of experience who was diagnosed with ADHD as an adult, to talk about 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," but that perfect moment never comes. The truth? You'll never feel ready and waiting for readiness is keeping you stuck in the same place year after year. This episode is for women over 30 and busy moms who are done waiting and ready to start their fi
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 Tips to Get Back Into Routine After the Holidays
If you're feeling tired and overwhelmed after the holidays, like your routine completely fell apart, this episode is your roadmap to getting back into the groove after holiday chaos without burning out.We're diving into why post-holiday fatigue is hitting you so hard (hint: it's not a lack of motivation), how to establish a routine that actually fits your real life using practical t
62: 5 Coaching Red Flags That Sabotage Long-Term Results
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 w
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: Handling Negative Feedback on Your Fitness Journey
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 rebu
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
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
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.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
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 Being Coachable Leads to Fitness Success w/ Coach Barb
Feeling stuck in your transformation journey or frustrated by “all-or-nothing” thinking?Marilynn sits down with Assistant Coach Barb Svab to unpack why being a student of your own journey is the real secret sauce to lasting results. Both former teachers turned coaches show us how the skills that made them great in the classroom now empower women, especially those over 40, to stop chasing perfectio
40: Back-to-School Reset: How Women Get Back on Track
Feeling off track after summer?You’re not behind, you’re just ready for a reset.In this episode, we’re walking you through how to use the back-to-school season as your own fall fresh start. From habit stacking to planning your workouts and ditching the pressure to be perfect, you’ll learn how to build routines that stick without burning out by Thanksgiving.Ready to reset with intention? Hit play a
39: What 2 Years of Get Sculpted Taught Us About Fitness
Still chasing goals but feeling stuck, scattered, or off track?You’re not lazy, you’re missing the foundation.In this episode, we’re sharing the biggest lessons we’ve learned after two years of coaching, lifting, and building Get Sculpted. From mindset to momentum, you’ll see how fitness becomes the anchor that shapes everything: your business, your confidence, and your community.Ready to build yo
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 Enjoy Summer Without Undoing Your Progress
Think summer has to mean pausing your progress?Not on our watch.In this episode, we break down how to enjoy patio season without falling into the all-or-nothing trap. From mindset shifts to simple strategies, they’re sharing how to stay consistent with your fitness goals—even when the margaritas and BBQs are calling.This isn’t about restriction. It’s about intention and building a version of you 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 Perfectionism Sabotages Your Fitness Goals
Are you paralyzed by perfectionism? Coach Marilynn here, and I’m breaking down why your obsession with getting everything "just right" is secretly sabotaging your fitness goals. If you've ever postponed starting your fitness journey until the "perfect time," this episode will shatter the mental blocks holding you back and reveal why progress over perfection is the true pat
27: The Hidden Reason Your Fitness Goals Keep Stalling (It's Not You)
Your circle doesn't just influence your weekend plans—it's actively programming your fitness habits and determining whether you'll reach your goals or stay stuck in a cycle of frustration. We are revealing the uncomfortable truth about how your relationships are either fast-tracking your transformation or secretly sabotaging it. Even your well-meaning partner might be holding you ba
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
19: How Cutting Out Alcohol Changed My Body And What Came Next
I’m Coach T of the Get Sculpted team, and for years, I balanced two worlds—crushing it in fitness while secretly battling the cycle of alcohol, regret, and self-sabotage. I told myself that partying was harmless fun, but deep down, I knew it was holding me back. One brutal New Year’s Eve changed everything. Now, after three years sober, I’m stronger, fitter, and more focused than ever. In this epi
18: Stop Negative Self-Talk and Build Confidence
Remember that moment when you stepped on the scale, looked in the mirror, or missed a workout, and your inner critic showed up with a vengeance? I’m Coach Marilynn of the Get Sculpted team, and I know that feeling all too well. As a recovering perfectionist turned fitness coach, I spent years letting negative self-talk sabotage my progress until a breakthrough therapy session changed everything. I
17: Why the Scale Lies About Your Progress
I’m Coach Jordanna of the Get Sculpted team, and today, I’m getting real about smashing scales (literally!) and discovering non-scale victories that transformed my life. After 30 years of letting numbers dictate my worth, I’m spilling all the tea on why your scale might be the biggest liar in your fitness journey. From renting sledgehammers to literally smash scales to celebrating wins beyond the
16: The 12 Standards Women Who Stay Lean Live By
Everything you've been taught about staying motivated to work out might be wrong. Join hosts Tijana, Jordanna, and Marilynn in this eye-opening episode as we pull back the curtain on our "12 Sculpted Standards.”The blueprint for your fitness transformation is waiting on the other side of that play button. Join the ranks of women who've ditched the motivation myth and built unstoppab
15: How to Use Fitness to Rebuild When Life Falls Apart w/ Coach Lindsay
Putting yourself first isn't selfish – it's selfless.Join Tijana and special guest Lindsay Craig, a resilient coach and mother who faced every parent's nightmare when her son was diagnosed with cancer.Instead of abandoning her self-care journey, she discovered how prioritizing her physical and mental well-being became the anchor that pulled her through life's darkest storm. Thi
14: The Missing Link Between Stress, Emotional Eating, and Fat Loss w/ Kristine Rafanan
Ready to break free from burnout once and for all and transform your fitness journey? In this powerful episode, breathwork expert and founder of Soulful Breaths, Kristine Rafanan, reveals how the ancient practice of breathwork could be the missing link in your holistic fitness transformation. From burned-out personal trainer to empowered healer, Kristine shares her raw and authentic journey of usi
13: Alcohol and Fitness: What’s Holding You Back w/ Coach Beckie
Want to build a sculpted body without giving up your social life? Former hospitality pro turned fitness transformation coach Beckie McLeaming drops the truth about alcohol and fitness that nobody's talking about. If you've been crushing your workouts but still can't seem to break through that plateau, this episode reveals the sneaky ways alcohol might be sabotaging your results - an
12: Ozempic and Weight Loss: What Women Need to Know
Tired of the confusing messages about Ozempic and semaglutide flooding your social media feeds? Join us as we discuss the controversial world of GLP-1 medications. This raw and honest conversation reveals how we’ve transformed our initial skepticism into evidence-based understanding. From celebrity trends to microdosing controversies, we're spilling the tea on what's really happening wit
11: Daily Fitness Habits That Actually Stick
Ready to stop spinning your wheels and finally create a fitness routine that sticks? Join us as we break down the transformative wellness routines and fitness habits that separate those who crush their goals from those who stay stuck. If you're tired of starting over every Monday or feeling like your healthy habits never stick, this episode is your wake-up call!In today’s episode, we share th
10: How to Stay Motivated in Winter When Everything Feels Hard
Winter blues got you down? In this episode of Get Sculpted, we’re talking all about the post-holiday slump and the challenges of seasonal depression. Learn science-backed strategies to keep your spark alive, from boosting your mood with light therapy and movement, to nourishing your brain with mood-enhancing foods. Plus, discover how to reframe winter as a time for growth, connection, and joy, eve
9: 5 Steps to Optimize Your Metabolism to Stay Lean for Life
Ready to uncover the mysteries behind one of the biggest fitness traps: crash diets? In this episode, we’ll discuss why these short-term fixes fail to deliver lasting results and wreak havoc on your metabolism. Instead of relying on quick fixes, we’ll teach you how to reverse engineer sustainable habits that help you build your 2.0 body for life. From the science of optimizing your metabolism, to
8: Break Free from Self-Limiting Beliefs
What if the biggest barrier to achieving your health, fitness, and life goals isn’t your age, schedule, or even your body—but your mindset? In this transformative episode of Get Sculpted, we’re diving deep into self-limiting beliefs, those invisible stories we repeat to ourselves that hold us back from living our best lives. From “I’m too old to change” to “I don’t have time for myself,” we’re tac
7: New Year Fitness Goals: Build Your 2.0 Self
Welcome to the Get Sculpted podcast and a brand new year! In this episode, we’re starting off strong in 2025 by tackling your biggest challenges with New Year’s fitness resolutions. We’ll discuss vision setting, goal setting, and taking actionable steps to become your best 2.0 self. Whether you're striving for a fitter, healthier body, a more focused mind, or a deeper sense of purpose, this e
6: How to Look Toned: The Truth About Muscle Building
Are you avoiding strength training because you want a slim, toned physique without the bulk? In this episode, we dive deep into what we consider the real secret of looking like you work out: building muscle. Join us as we discuss why building muscle is the key to achieving that coveted toned and sculpted look – and why it's about so much more than just aesthetics. You'll learn why the sc
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