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Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

By: Tijana Daly Jordanna Nativ Marilynn Roth Online Health and Fitness Coaches for Women
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Summary

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

© 2026 Get Sculpted: Sustainable Fat Loss and Building Muscle for Women Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Personal Development Personal Success
Episodes
  • 77: How to Build Healthy Habits When Your Family Won't

    77: How to Build Healthy Habits When Your Family Won't
    May 7 2026

    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 family's food culture without making food a battleground, and why your consistency is already more powerful than you think.

    You don't need everyone's buy-in to change the culture in your home. You just need to become the most consistent signal of change in it.

    00:02:51 – Why Nagging Doesn't Work and What to Do Instead

    00:09:46 – How to Lead Your Family Without Managing Them

    00:15:37 – How Women's Health Sets the Tone in the Home

    00:22:23 – Shifting Family Food Culture Without the Tension

    00:29:42 – Modeling Healthy Habits for Your Kids and Daughters

    00:33:47 – How to Talk to Your Partner When They're Not On Board

    00:36:46 – Three Catalyst Moves to Implement Right Now

    Check out the full show notes and other resources at

    https://www.getsculpted.ca/getsculptedpodcast/healthy-habits-for-moms


    Send us Fan Mail

    Let’s stay connected!

    Apply to work with us at getsculpted.ca/contact

    Want more from the Get Sculpted crew? Come hang out with us on Instagram!

    Curious about the coaches you’re hearing from each week?
    Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, their work, and their favorite tools for being their best 2.0 self.

    Have a question or want to reach out directly?
    You can always do that through the website. We love hearing from you.

    This podcast is brought to you in partnership with Leah Bryant Co.
    Show More Show Less
    40 mins
  • 76: How to Feel Safe, Strong, and Confident in Your Body w/ Nichelle Laus

    76: How to Feel Safe, Strong, and Confident in Your Body w/ Nichelle Laus
    Apr 30 2026

    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 identity and career out of what she refused to let define her.

    Coach Jordanna sits down with Nichelle Laus, a sexual abuse survivor, former police officer, kickboxer, and founder of 413 Tactical, to talk about what it really takes to reclaim your power. They cover how physical movement became Nichelle's first act of self-defense, why situational awareness is the most underrated confidence tool women aren't using, and how to start building real strength when you feel like you have none.

    This episode is for the woman who wants to feel more confident, more grounded, and more capable in her body and in the world she moves through every day.

    00:46 – Nichelle Laus: From Sexual Abuse Survivor to Unstoppable Force

    03:19 – How Kickboxing Became Her First Act of Reclaiming Power

    08:06 – Motherhood, Raising Boys, and Modeling Strength for the Next Generation

    11:52 – 15 Years in Policing: How It Sharpened Her Intuition and Emotional Control

    18:56 – The Domestic Call That Proved Trusting Your Gut Can Save a Life

    23:30 – From Police Officer to Fitness Coach: The Career Pivot She Never Planned

    30:47 – What Women's Self Defense Really Teaches You (It's Not What You Think)

    33:22 – The Safety Blueprint: What's Inside and Why Every Woman Should Have It

    35:57 – How to Start Building Confidence When You Feel Powerless

    37:41 – Lightning Round: Strength, Resilience, and the One Skill Every Woman Needs

    Check out the full show notes and other resources at

    https://www.getsculpted.ca/getsculptedpodcast/feel-safe-strong-confident-nichelle-laus

    Send us Fan Mail

    Let’s stay connected!

    Apply to work with us at getsculpted.ca/contact

    Want more from the Get Sculpted crew? Come hang out with us on Instagram!

    Curious about the coaches you’re hearing from each week?
    Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, their work, and their favorite tools for being their best 2.0 self.

    Have a question or want to reach out directly?
    You can always do that through the website. We love hearing from you.

    This podcast is brought to you in partnership with Leah Bryant Co.
    Show More Show Less
    41 mins
  • 75: Gym Confidence and How to Walk In Even When You Don't Feel Ready

    75: Gym Confidence and How to Walk In Even When You Don't Feel Ready
    Apr 23 2026

    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 that help you walk through that door even when your brain is telling you not to.

    This episode is for the woman who keeps putting off the gym because she doesn't feel ready. You don't have to feel ready. You just have to show up.

    00:46 – What Gymtimidation Is and Why It Hits So Hard

    02:12 – Why Gym Intimidation Can Show Up at Any Stage of Your Fitness Journey

    03:24 – The Confidence Gap: How Comparison and Diet Culture Make It Worse

    05:02 – Why Your Brain Treats the Gym Like a Threat And How to Reframe It)

    08:57 – The Four Confidence Killers That Keep Women Stuck

    13:31 – First Time Gym Tips: How to Walk In With a Plan

    16:17 – The Reset Protocol for When Things Go Sideways Mid-Workout

    18:11 – Why Confidence Comes From Action, Not the Other Way Around

    Check out the full show notes and other resources at

    https://www.getsculpted.ca/getsculptedpodcast/gym-confidence-how-to-walk-in-even-when-you-dont-feel-ready

    Related Episodes

    Ep 72: Why 90s Diet Culture Is Trending Again

    Ep 54: Strong After 60: Tammy's Proof Age Doesn't Define You

    Send us Fan Mail

    Let’s stay connected!

    Apply to work with us at getsculpted.ca/contact

    Want more from the Get Sculpted crew? Come hang out with us on Instagram!

    Curious about the coaches you’re hearing from each week?
    Follow Jordanna, Marilynn, and Tijana on IG and get a glimpse into their worlds, their work, and their favorite tools for being their best 2.0 self.

    Have a question or want to reach out directly?
    You can always do that through the website. We love hearing from you.

    This podcast is brought to you in partnership with Leah Bryant Co.
    Show More Show Less
    21 mins
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