Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

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...

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 do...

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 again...

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...

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...

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 re...

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...

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...

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 tren...

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 you We cover how to stop nagging and start modeling, how to shift your fami...

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 ide...

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...

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...

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 cons...

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,...

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 yours Coach 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...

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 serie...

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, an...

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 dow...

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...

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...

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...

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 metabol...

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...

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...