5 Habits Fit Women Over 35 Don’t Skip
Build a fit lifestyle after 35! Learn the key habits to feel strong, energized, and confident—no extremes, just real results that last on this episode of the Get Sculpted podcast.
So, you’re over 35 and still hoping that fitness will magically happen if you just think about it hard enough? Spoiler alert – it won’t. But here’s the good news: fitness after 35 doesn’t have to feel like an uphill battle, if you know what actually works.
You’ve likely tried it all… endless cardio, restrictive diets, skipping meals, or hoping that if you just “push through” the exhaustion, the results will show up. We’ve been there too, and we’re here to tell you there’s a smarter, more sustainable way to get the strong, healthy, and confident body you want.
In this episode, we’re breaking down the fitness habits for women over 35 that truly matter. No more falling for influencer nonsense or waiting for Monday to start over. We’re cutting through the noise and showing you exactly how to build a fit lifestyle that lasts, without extremes or overwhelm, so you can feel strong, energized, and confident every single day (yes, even on Mondays).
Here’s what we cover:
The real difference between random workouts and intentional strength training after 35, and why the latter is the secret to lasting strength and longevity.
The truth about eating to fuel, not just shrink, and how to build muscle while still enjoying carbs (yep, you need them!).
Why sleep for fitness recovery is the most underrated success tool—and how late-night scrolling might be sabotaging your results.
The lie behind “I just need more motivation”—and how to build fitness discipline that lasts.
How stress management for weight loss keeps your body working for you, not against you.
Why your daily habits—not luck or willpower—are the real secret to a healthy metabolism, energy, and confidence.
The mindset shift that helps you stay consistent (even when life feels crazy busy).
You don’t have to be perfect to build a fit lifestyle after 35, but you do have to be intentional. And that’s exactly what we’re here to help you do.
Your body isn’t something to shrink, it’s something to fuel and strengthen. Every habit you build should support how you want to feel, not just how you want to look..
-Coach Marilynn
This episode is your ultimate roadmap to building a strong, vibrant life—no matter your age or how busy your schedule looks. These habits are designed to help you thrive, not just survive, and to show you that it’s never too late to build a body and mindset that works with you, not against you.
So whether you’re juggling a demanding career, family commitments, or just the realities of life after 35, you deserve a fitness routine that fits your real life, not just someone else’s highlight reel.
Ready to ditch the overwhelm and finally build the lifestyle you’ve been craving? DM us @getsculpted.ca and let’s create a plan that works for you, one that makes you feel strong, confident, and unstoppable every day.
Connect with Get Sculpted:
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
They know exactly what to do, and they know exactly what not to do. So if you love this episode, please, I'm gonna ask you now, share it with a friend, take a screen grab of it, share it on Instagram, tag us. We'd love to know what you think because that is how we reach more women like you is when the episodes are shared. So I wanna dive straight into it today. And, Tee, let's kick us off with the very first habit.
HABIT #1: Strength Training Like You Mean It
Tijana [00:01:08]: Alright. I'm excited. So remember, all our listeners here, that success leaves clues. So we wanna look at exactly what the things are that are gonna move the needle. And the number one thing, that we're gonna cover is strength training like you mean it. This is one thing that fit women over 35 consistently do.Jordanna [00:01:25]: Mhmm.
Tijana [00:01:26]: So this means they are not just saying, hey. I am strength training, but doing kind of any old thing that falls under that category. There's a plan. There's a system... [continues on outlining why true strength training matters, busting the 'bulky' myth, scheduling your sessions, decision fatigue, and more]
HABIT #2: Eat to Fuel, Not Shrink
Marilynn [00:05:02]: Okay. So habit number two is well, women, they eat to fuel themselves, not shrink themselves. This is a common theme that we talk about as well... [discussion around why calorie reduction/cardio isn’t the answer, what proper fueling looks like, the 80/20 rule, and more]
HABIT #3: Get Their Sleep Right
Jordanna [00:08:29]: I'm gonna move us into habit number three, because this I think is very underrated for most people, and it needs a moment. You know, that's why it's number three on our list, but they get their sleep right... [conversation about sleep hygiene, routines, why sleep matters, and practical tips]
HABIT #4: Don’t Rely on Motivation
Tijana [00:12:54]: Alright. So habit number four is that fit women over 35 do not rely on motivation. And I also have a strong feelings about this one because here's the reality for you listening right now. This is just gonna have to become who you are... [discussion about building discipline, being consistent, accepting setbacks, coaching for accountability]
HABIT #5: Manage Stress Intentionally
Marilynn [00:16:57]: Yes. Let me take you through habit number five. So these fit women over 35 that we're talking about today, they manage stress. They don't ignore it, and they don't push through... [deep dive into the effects of stress, cortisol, how lifting and boundaries help, real-life examples]
RECAP & FINAL ADVICE
Jordanna [00:21:45]: So let's recap these five habits super quickly so that you remember them. First one is our fit women over 35. They strength train like they mean it. Habit number two, they eat to fuel, not to shrink. Habit number three, they get their sleep right. Habit number four, they don't rely on motivation. And number five, they manage stress. If each of you could take, you know, a minute to kind of, like, sum up the biggest takeaway for yourself on this episode, what would you say? Let's do that.[Each host gives a personal reflection on the habits and advice for listeners]
TEASER FOR NEXT EPISODE & OUTRO
Jordanna [00:23:51]: So on our next episode, you are in for a treat because we are gonna talk aboutMarilynn [00:23:57]: It's gonna be a spicy one.
Jordanna [00:23:58]: Yeah. Not being like these six types of people. And so you might be one of them. You might not be. You have to tune in next week to find out what they are and if you fall into any one of those buckets because we've got some takeaways for you on that. Thank you for joining us on this episode, and have a great day. Bye.