Get Sculpted: Sustainable Fat Loss and Building Muscle for Women

79: Movement is Medicine w/ Francesca McKenzie

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 medicine" really means in practice. They cover why the same injuries keep coming back, what most practitioners overlook in their assessments, and how strength training and rehab aren't opposite, but the same thing done right. This episode is for the woman who's tired of band-aid solutions and ready to learn how her body moves. 03:06 – How Fitness Technology Has Changed the Way We Coach and Train 04:40 – Francesca's Personal Transformation: Weight Loss, Bodybuilding, and Injury 10:13 – Why Resistance Training and Rehab Belong in the Same Program 13:04 – What "Movement Is Medicine" Means in Practice 17:12 – Orthotics: Helpful Tool or Band-Aid for a Deeper Problem 21:05 – Why Cookie-Cutter Protocols Fail and What a Holistic Approach Looks Like 25:04 – How to Choose the Right Practitioner After an Injury 29:09 – Why the Same Injuries Keep Coming Back and What to Do About It 34:18 – Virtual Form Assessments and What They Change for Clients 37:54 – Francesca's Final Advice: Start Where You Are and Let Movement Lead Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/movement-is-medicine [https://www.getsculpted.ca/getsculptedpodcast/movement-is-medicine] Send us Fan Mail [https://www.buzzsprout.com/2428586/fan_mail/new] Let’s stay connected! Apply to work with us at getsculpted.ca/contact [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch] Want more from the Get Sculpted crew? Come hang out with us on Instagram [https://www.instagram.com/getsculpted.ca/]! Curious about the coaches you’re hearing from each week? Follow Jordanna [https://www.instagram.com/jordannanativ/], Marilynn [https://www.instagram.com/marilynnroth/], and Tijana [https://www.instagram.com/coachtijanadaly/] 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 [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch]. We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co. [https://www.leahbryantco.com/?utm_source=getsculpted&utm_medium=referral&utm_campaign=client_referral]

78: How Much Protein Do Women Need for Fat Loss After 30?

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 trends every time, and how a holistic approach to fat loss will always outperform chasing a single number. Stop guessing and start building a nutrition approach that actually fits your life. 01:49 – How Much Protein Women Actually Need 04:01 – Why Most Women Are Still Under-Eating Protein 05:25 – Muscle Loss After 30 and Why Protein Matters More Than Ever 07:08 – The Problem With Protein Products: Bars, Cereal, and Coffee 08:56 – Protein for Fat Loss: What Happens When You Ignore Total Calories 10:02 – How to Build a High Protein Plate Around Whole Foods 11:51 – Hitting Your Protein Goals at Home and While Traveling 13:43 – Why a Holistic Approach to Nutrition Beats Single-Nutrient Obsession Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/how-much-proten-do-women-need [https://www.getsculpted.ca/getsculptedpodcast/how-much-proten-do-women-need] Send us Fan Mail [https://www.buzzsprout.com/2428586/fan_mail/new] Let’s stay connected! Apply to work with us at getsculpted.ca/contact [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch] Want more from the Get Sculpted crew? Come hang out with us on Instagram [https://www.instagram.com/getsculpted.ca/]! Curious about the coaches you’re hearing from each week? Follow Jordanna [https://www.instagram.com/jordannanativ/], Marilynn [https://www.instagram.com/marilynnroth/], and Tijana [https://www.instagram.com/coachtijanadaly/] 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 [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch]. We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co. [https://www.leahbryantco.com/?utm_source=getsculpted&utm_medium=referral&utm_campaign=client_referral]

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

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 [https://www.getsculpted.ca/getsculptedpodcast/healthy-habits-for-moms] Send us Fan Mail [https://www.buzzsprout.com/2428586/fan_mail/new] Let’s stay connected! Apply to work with us at getsculpted.ca/contact [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch] Want more from the Get Sculpted crew? Come hang out with us on Instagram [https://www.instagram.com/getsculpted.ca/]! Curious about the coaches you’re hearing from each week? Follow Jordanna [https://www.instagram.com/jordannanativ/], Marilynn [https://www.instagram.com/marilynnroth/], and Tijana [https://www.instagram.com/coachtijanadaly/] 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 [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch]. We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co. [https://www.leahbryantco.com/?utm_source=getsculpted&utm_medium=referral&utm_campaign=client_referral]

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

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 [http://instagram.com/nichellelaus/], 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 [https://www.getsculpted.ca/getsculptedpodcast/feel-safe-strong-confident-nichelle-laus] Send us Fan Mail [https://www.buzzsprout.com/2428586/fan_mail/new] Let’s stay connected! Apply to work with us at getsculpted.ca/contact [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch] Want more from the Get Sculpted crew? Come hang out with us on Instagram [https://www.instagram.com/getsculpted.ca/]! Curious about the coaches you’re hearing from each week? Follow Jordanna [https://www.instagram.com/jordannanativ/], Marilynn [https://www.instagram.com/marilynnroth/], and Tijana [https://www.instagram.com/coachtijanadaly/] 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 [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch]. We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co. [https://www.leahbryantco.com/?utm_source=getsculpted&utm_medium=referral&utm_campaign=client_referral]

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

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 [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 [https://www.buzzsprout.com/2428586/fan_mail/new] Let’s stay connected! Apply to work with us at getsculpted.ca/contact [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch] Want more from the Get Sculpted crew? Come hang out with us on Instagram [https://www.instagram.com/getsculpted.ca/]! Curious about the coaches you’re hearing from each week? Follow Jordanna [https://www.instagram.com/jordannanativ/], Marilynn [https://www.instagram.com/marilynnroth/], and Tijana [https://www.instagram.com/coachtijanadaly/] 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 [https://www.getsculpted.ca/contact?utm_source=podcast&utm_medium=audio&utm_campaign=podcast_launch]. We love hearing from you. This podcast is brought to you in partnership with Leah Bryant Co. [https://www.leahbryantco.com/?utm_source=getsculpted&utm_medium=referral&utm_campaign=client_referral]