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
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 movement outside the gym ...
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 metabolism myth and revealing...
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 time management for bu...
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...
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