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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 we're diving into the Empowerment Phase, the stage most women never reach, and the one that makes everything finally click. We get into why eating more food (not less) is how you keep your results long-term, how reverse dieting and metabolic testing work in practice, the mental hurdles that show up when you stop dieting and start maintaining, and what it really takes to go from following a plan to trusting yourself completely.

This episode is for the woman who's done the hard work and doesn't want to give it back. The one who wants to eat more, stress less, lift heavy, and live in the body she's built.

Ready to experience this for yourself? Apply to work with us at getsculpted.ca/contact or DM us on Instagram @getsculpted.ca.

00:00 – Why So Many Women Never Make It to the Maintenance Phase

02:07 – What the Empowerment Phase Is (And Why It's the Magic Zone)

05:13 – Reverse Dieting and Metabolic Testing: How We Increase Calories Strategically

08:07 – Why Eating More Only Works With the Right Training Stimulus

11:04 – The Mental Hurdles: Fear of Eating More, Identity Shifts, and Learning to Trust Your Body

24:15 – How to Break the Diet-Regain Cycle for Good

27:09 – Building New Beliefs and Expanding Your Capacity in This Phase

29:06 – What Empowerment Really Means (And Why It's Just the Beginning)

Related Episode

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

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/how-to-maintain-weight-loss-without-losing-your-mind

Let’s stay connected!

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.

Send a text

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 our signature Strength Sculpting System, starting with the Foundations Phase. We get into why fat loss is the starting point and never the finish line, how to build the habits and identity that make consistency feel natural, and what your training and nutrition need to look like in this phase, including protein targets, progressive overload basics, and the mindset shifts that make everything click.

Whether you're brand new to this or you've been around the fitness block more times than you can count, there is something in this episode for you. Because you're never too advanced for foundations, and the women who understand that are the ones who stop restarting for good.

Ready to build something that lasts? Apply to work with us at getsculpted.ca/contact or DM us on Instagram @getsculpted.ca.

00:00 – Why You Keep Falling Off (And Why It's Not a Willpower Problem)

01:36 – Why Fat Loss Is the Starting Point, Not the Finish Line

05:29 – The Identity Shift That Takes You From Always on a Diet to Living It

06:06 – Why Even Experienced Women Cannot Skip This Phase

10:21 – The Training Basics That Build Sustainable Fat Loss for Women

20:26 – The Nutrition Foundation: Most Women Have Never Been Taught

24:48 – Perimenopause, Energy Crashes, and Why Nourishment Is Non-Negotiable

26:31 – Protein Targets, Portion Awareness, and Planning Ahead as Self-Respect

29:00 – How to Stop Restarting and Start Building Results That Last

Related Episodes

52: Are You as Advanced as You Think You in The Gym?

26: Fat Loss vs Weight Loss: The Truth Women Need

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/fat-loss-foundation-for-women

Let’s stay connected!

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.

Send a text

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 same compassion and standards they give everyone else.

Coach Marilynn breaks down how to stop self sabotaging fitness through five reparenting pillars: setting boundaries that stick, nourishing yourself like someone you love, keeping promises to yourself, practicing resilience without self-bullying, and moving your body from a place of love instead of punishment. Your children are learning how to treat themselves by watching how you treat yourself so start modeling the self-love you want them to have.

Ready to rebuild trust with yourself and stop the cycle? DM us @getsculpted.ca we've got your back.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-ways-to-stop-self-sabotaging-your-fitness-goals

Let’s stay connected!

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.