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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.

Send a text

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 fitness journey before they feel ready.

Readiness isn't a feeling, it's built through taking messy action. Your first workout might suck, the timing won't be perfect, but showing up anyway is what builds the confidence and momentum you're waiting to feel. Stop treating your health as optional when you show up for everything else in your life.

Ready to stop making excuses and take that first imperfect step? DM us @getsculpted.ca we've got your back.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/3-reasons-youll-never-feel-ready

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'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 matters more than you think.

Your workouts build strength, but your steps keep your body and mind thriving. Stop waiting for motivation and start moving today. Track your baseline this week, add 500 steps per day, and watch what happens when you make movement part of your identity.

Ready to stop making excuses? Share your progress with us @getsculpted.ca

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/increase-your-daily-steps-to-help-with-fat-loss

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'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 why eating more is often the answer when you can't lose weight after dieting. We break down what your metabolism actually is, why chronic dieting slows it down, and the exact steps to rebuild it no matter your age or dieting history.

Ready to optimize your metabolism? Listen now and tag us @getsculpted.ca with your biggest takeaway.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-things-slowing-your-metabolism

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'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 busy women, and exactly how to stay consistent with working out when your energy is at zero.

Ready to stop waiting for motivation and start building a workout routine that sticks? Hit play, then DM your biggest shift to @getsculpted.ca, because the best version of you isn't waiting for the perfect Monday, she's waiting for you to take action today.

Related episode - 44: Time Management for Fitness: 5 Bare Minimum Habits That Work

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-tips-to-get-back-into-routine-after-the-holidays

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'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 fitness coaching actually looks like versus cookie-cutter plans. This is about protecting your time, money, and trust.

Stop falling for flashy marketing and find a coach who actually gets you. DM your biggest coaching red flag story to @getsculpted.ca. You deserve empowerment, not exploitation.

Check out the full show notes and other resources at

https://www.getsculpted.ca/getsculptedpodcast/5-coaching-red-flags-that-sabatoge-results

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.