82: How to Stop Yo-Yo Dieting and Keep the Weight Off

82: How to Stop Yo-Yo Dieting and Keep the Weight Off

You've lost weight before, maybe more than once. And you're exhausted because you keep gaining and losing the same 10 or 20lbs. If you're a woman who's been stuck in the cycle of all-in phases, big results, and then watching it all unravel, this episode is for you. Coaches Tijana, Marilynn, and Jordanna break down why short-term phases will never create lasting change, what it really takes to stop yo-yo dieting for good, and what becoming the woman who keeps her results really looks like from the inside out. You've had the discipline all along. The game you've been playing just never had a path to permanence, and this episode changes that. 00:46 – Would You Be Able to Keep Your Dream Body? 02:58 – Why Women Get Addicted to Fitness Phases and What It's Really Costing Them 09:35 – Why the Meal Plan Worked and Then Didn't and How to Stop the Cycle for Good 10:36 – How Fitness Becomes Part of Your Identity and Why That Changes Everything 12:57 – Why Women Who've Lost Weight Before Keep Gaining It Back 24:53 – The Basement to Penthouse Analogy: Why You Have to Level Up Gradually to Stay There 26:13 – How to Become the Woman Who Keeps Her Results for Good Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/how-to-maintain-weight-loss [https://www.getsculpted.ca/getsculptedpodcast/how-to-maintain-weight-loss] 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]

81: Are Fitness Trackers Helping or Hurting You?

You love your fitness tracker, but lately it's been running your day more than you are. If you're an ambitious, data-driven woman who's starting to wonder whether your wearable is helping your health or quietly fueling your anxiety, this episode is for you. Coaches Marilynn, Tijana, and Jordanna break down the real psychology behind fitness tracker obsession, why calorie burn and readiness scores don't tell the full story, and how to use wearable data the way it was meant to be used... as a tool and not a dictator. Your watch cannot measure your discipline, resilience, or consistency. But you can learn to use it in a way that builds all three. 00:46 – Are Fitness Trackers Helping or Harming You? 04:31 – Using Data as a Pulse Check, Not a Report Card 09:05 – The Psychology Behind Fitness Tracker Obsession 11:48 – Why Calorie Burn Trackers Are Wildly Inaccurate 16:12 – Recovery Scores, Readiness Metrics, and What They're Missing 20:17 – How Wearables Affect Sleep and Rest Decisions 22:19 – Comparing Data and the Danger of External Metrics 26:57 – Wearable as Feedback vs. Wearable as Identity Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/are-fitness-trackers-helping-or-hurting-you [https://www.getsculpted.ca/getsculptedpodcast/are-fitness-trackers-helping-or-hurting-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]

80: Why Willpower Doesn't Work for Weight Loss and What to Do Instead w/ Marc Lebert

If you keep finding yourself back at square one no matter how hard you try, this episode will help you understand why. Most women assume it's a motivation problem. Marc says it's something much deeper than that, and much more fixable. Coach Marilynn sits down with Marc Lebert, founder of Lebert Fitness, to talk about why your self-image and weight loss results are more connected than any fitness program will tell you. They cover why willpower doesn't work for lasting change, how unconscious programs and habits quietly run your behavior, and what it takes to rewrite the internal story that's been keeping you stuck. 05:02 – How NLP Found Marc And Why His Clients Paid for His First Course 09:24 – How Stress and Overwhelm Keep You Stuck on Autopilot 11:04 – What NLP Is and Why It Works 14:58 – Why Saying "I Want to Lose Weight" Is Working Against You 19:16 – Body Dysmorphia, Self Love, and Where Real Transformation Has to Start 22:24 – How Emotional Struggles Drive Physical Behaviors 25:04 – Breathwork, Journaling, and the Simple Habits That Create Change Check out the full show notes and other resources at https://www.getsculpted.ca/getsculptedpodcast/why-willpower-doesnt-work-for-weight-loss [https://www.getsculpted.ca/getsculptedpodcast/why-willpower-doesnt-work-for-weight-loss] Connect with Marc Lebert Instagram [https://www.instagram.com/lebertfitness] 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]

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]