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

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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.

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.

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.

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 social life.

This episode is for the woman who wakes up on Monday feeling like she's starting over and is ready to finally break the cycle.

00:46 – The Psychology Behind Weekend Diet Sabotage and the Reward Mindset

02:34 – How to Identify Your Weekend Weak Spot and Interrupt the Pattern

07:20 – The HALT Method and How to Stop Emotional Eating in Its Tracks

09:46 – Weekend Intention Setting and the Friday Meeting That Changes Everything

13:17 – How Alcohol Affects Your Fitness Goals More Than You Think

17:33 – What a Realistic Alcohol Strategy Looks Like If You're Not Ready to Quit

21:11 – How to Build a Weekend Plan That Actually Fits Your Life

23:72 – Three Weekend Anchors to Put in Place This Week

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/why-you-keep-falling-off-track-on-weekends

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.

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 consistent, committed women stuck.

Ready to stop doing more of the same and start doing what works? This episode is your starting point.

00:46 – Why Healthy Habits Alone Won't Get You a Sculpted Body

03:38 – The Real Difference Between a Health Standard and a Physique Standard

06:20 – What Eating to Build Visible Muscle Looks Like for Women

09:47 – How to Train for a Women's Body Transformation And Why What You're Doing Now Isn't Enough

14:32 – What Progressive Overload Really Means and Why It's Non-Negotiable for Building Muscle

16:38 – How to Train for Your Specific Physique Goals Including Glutes, Delts, and Overall Shape

18:50 – The Phased Approach to Fat Loss and Muscle Gain That Changes Everything

21:56 – Why the Scale Matters Less at This Stage and What to Track Instead

22:08 – What Your 2.0 Self Looks Like and How to Start Operating Like Her

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/how-to-build-toned-muscle

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.

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, and what a sustainable approach to fat loss and body image looks like for women over 30.

If you're done chasing trends and ready to build something that lasts, strength, muscle, and a healthy relationship with food, this one will hit home.

00:00 – Is SkinnyTok the New Diet Culture?

02:24 – Weight Loss Drugs, Bone Density, and What's Being Lost With the Skinny Trend

04:14 – What 90s Diet Culture Was Really Like

07:40 – Why Diet Culture Is More Dangerous Now Than It Was in the 90s

09:01 – What SkinnyTok Is Selling And the Disguised Language Making It Hard to Spot

13:04 – The Biggest Loser Documentary and What Extreme Weight Loss Does to Your Body Long-Term

14:14 – Lean vs. Skinny: Why Strength Training and Muscle Are the Real Goal

21:21 – How to Protect Yourself From Being Pulled Back Into Old Diet Culture Patterns

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/why-90s-diet-culture-is-trending-again

Related Episodes

Ep 12: Ozempic & Weight Loss: What Women Need to Know

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.

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 what works when the standard fitness advice doesn’t meet you where you are. We get into simple nutrition habits that don't require calorie counting, how to schedule your workouts so they stop getting skipped, and the mindset shift that makes consistency feel sustainable for the first time.

This episode is for the woman who knows what she should be doing but can't seem to make herself do it, and is ready for a real, repeatable system that works with how her brain operates.

Ready to build your system? Apply to work with us at getsculpted.ca/contact or DM on Instagram @getsculpted.ca.

00:00 – Why ADHD Makes It So Hard to Stay Consistent With Fitness (And What Actually Helps)

01:21 – What It's Really Like to Get Diagnosed With ADHD as an Adult

02:47 – How ADHD Shows Up Differently and Why Fitness Can Be the One Thing That Clicks

11:39 – How to Stay Lean Without Counting Calories When You Have ADHD

13:19 – The Simple Nutrition Formula That Removes Decision Fatigue Around Food

16:27 – Why Your Environment Is Either Setting You Up or Letting You Down

21:33 – How to Maintain Your Fitness Routine When Life Gets Off Track

26:15 – What a Simple Weekly Routine Looks Like for Someone With ADHD

28:10 – Why Anchoring Your Day Around Training Changes Everything

31:57 – The Minimal Effective Dose Approach to Fitness With ADHD

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/adhd-and-fitness-how-to-finally-stay-consistent

Connect with Brian

Instagram

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.

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, and we're breaking down the Elevation Phase, the stage where fat loss becomes the foundation, not the finish line. We talk about how to build more muscle after fat loss, why your metabolism gets stronger the more you lift, what it looks like to train like an athlete as a woman over 30, and how to stop shrinking yourself and start taking up serious space.

This episode is for the woman who's done losing and is ready to level up, with more strength, more food, more confidence, and a body that performs as good as it looks.

Ready to elevate? Apply to work with us at getsculpted.ca/contact or DM us the word "elevate" on Instagram @getsculpted.ca

00:00 – Why the Elevation Phase Is Where Real Body Transformation Begins

01:39 – What "Next Level Sculpted" Looks Like (And Why You're Not Done Yet)

03:28 – The Three Phases of the Strength Sculpting System

07:10 – Why Building More Muscle Is the Key to a Faster Metabolism

09:17 – Muscle, Insulin Sensitivity, and the Longevity Case for Lifting Heavy

11:18 – What Leveling Up Looks Like: Training Splits, Symmetry, and Mastery

14:00 – Real Client Goals in the Elevation Phase: Pull-Ups, PRs, and Performance Milestones

22:34 – The Mindset Shift That Separates Women Who Stop at Fat Loss From Those Who Elevate

25:07 – How Building More Muscle Changes Your Daily Life — Physically and Mentally

Related Episode

68: Fat Loss Isn't the Finish Line, Here's What it is

69: How to Maintain Weight Loss Without Losing Your Mind

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/what-comes-after-fat-loss-that-changes-everything

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.