Your Sculpted Routine to Lose 10 lbs by Summer
In this episode of the Get Sculpted podcast, we reveal our Core Four system to lose weight by summer with just 3-4 weekly workouts and simple strategies.
Remember last summer when you vowed "never again" to the last-minute crash diet that left you hungry, irritable, and ultimately disappointed? Here we are, with summer on the horizon, and you're wondering if anything will actually work this time. We've coached hundreds of busy women to lose weight by summer without extreme diets or spending hours in the gym, and today we're sharing our exact blueprint. The secret isn't another detox or challenge - it's our Core Four framework, which transforms not just how you look, but also how you approach fitness for life.
In this episode, Jordanna, Marilynn, and Tijana give you a complete, step-by-step plan to follow over the next five weeks so that you can see real progress by summer. Our Core Four approach combines movement, mindset, meals, and muscle to create lasting transformation without the burnout. Each element builds on the others to create sustainable results that won't disappear once bikini season ends.
Here’s what we cover:
Why the "burn" you feel during intense workouts might actually be burnout - and how just 3-4 strategic strength sessions weekly can transform your body more effectively than daily cardio
Our counterintuitive approach to losing weight by summer that doesn't require perfect conditions - no more waiting for "life to put everything on pause" before you start
The unexpected connection between building muscle and being able to eat more food while still losing fat (hint: it's about metabolic activity)
Simple daily movement hacks that our busiest clients use to hit their step goals without adding extra workouts to their schedule
Our 5-week progressive plan that builds one sustainable habit per week - so you can lose weight by summer without the all-or-nothing approach that leads to failure
Fat loss doesn't have to be as complicated as the fitness industry makes it out to be. When you implement our Core Four framework (movement, mindset, meals, and muscle), you create a predictable system that delivers results without the constant struggle. The best part? You can start today with Week 1 and build momentum week by week.
The burn you're feeling is burn out. You're miserable and you're actually getting little to no results. And that's because you don't need hours in the gym to transform your body.
-Coach Marilynn
What's one small change from our plan that you could implement immediately? Download our free 5-week "Lose Weight By Summer" guide and share your journey with us on Instagram @getsculpted.ca - we'd love to hear which week you're on, celebrate your wins, and support you through challenges as you get sculpted for summer!
Mentioned Resources
Download our free 5-week "Lose Weight By Summer" guide
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:
In this episode of Get Sculpted, we're handing you the exact Core Four strategy our clients use to drop weight, feel stronger, and look sculpted—without burnout, restriction, or obsessing over the scale.
And yes—this episode comes with a step-by-step 5-week plan so you can actually start seeing and feeling results by summer.
THE CORE FOUR: The Foundation of Lasting Fat Loss
You don’t need to do it all at once. You need to do the right things consistently.Our proven Core Four approach:
Movement – Daily activity that fits your lifestyle, from walking to intentional workouts.
Mindset – Rewiring your beliefs around health, habits, and consistency.
Meals – A small, sustainable calorie deficit with enough protein, fiber, and hydration to fuel your goals.
Muscle – Strength training to build lean, sculpted definition (and long-term fat loss).
When you lock these in, fat loss becomes predictable—and results actually stick.
YOUR 5-WEEK PLAN: One Habit at a Time
We don’t believe in all-or-nothing. We believe in stacking small wins. Here’s how to get started:
Week 1: Dial in Nutrition Basics
Hit 30–40g of protein per meal (100g/day minimum).Cut liquid calories (sugary drinks, excess alcohol, fancy lattes).
Start planning your meals (no more winging it).
Week 2: Move More + Lift Heavy
Aim for 8–10K steps/day (or increase from your current baseline).Add in 3 strength training sessions (30–45 mins).
Drink 2–3L of water/day to support digestion, energy, and hunger control.
Week 3: Build Consistency
Progress your workouts with heavier weights, more reps, or added sets.Plan and prep your meals for the week.
Start tracking progress: measurements, progress photos, weights used.
Week 4: Audit Your Recovery + Stress
Set a consistent bedtime.Limit late-night scrolling.
Add stress-reducing habits (stretching, walking, quiet time, breathwork).
Week 5: Double Down
Repeat what’s already working.Eliminate what’s not.
Go all-in on your non-negotiables and finish strong.
MINDSET MATTERS MORE THAN YOU THINK
You can’t change your body with the same thinking that created your current habits.Inside the episode, we break down:
Why “perfection” is holding you back
How to ditch the all-or-nothing cycle
The mindset shift that turns weight loss into identity change
Why you need to focus on progress over perfection—always
REMEMBER:
Fitness isn’t a phase—it’s your lifestyle.You don’t need motivation—you need structure and habits.
It’s not about the number on the scale—it’s about the confidence, strength, and freedom that comes from taking your power back.
DOWNLOAD + START TODAY
We created a free 5-Week “Lose Weight By Summer” Guide to go with this episode (linked in the show notes!). Download it, start Week 1 today, and follow along with us every Thursday as new episodes drop.DM us on Instagram @getsculpted.ca to let us know which week you're on, how it’s going, or just say hi—we’re doing this with you.
You don’t need to overhaul your entire life overnight.
You just need to start with one step. One habit. One Core Four focus.
Small consistent actions → massive results.
Let’s get sculpted. 💪