Stop Chasing Skinny: How to Get Lean and Toned
Confused about skinny vs lean? Marilynn, Tijana, and Jordanna share their own stories and break down what builds a strong body in this episode of the Get Sculpted podcast.
Prefer audio? Listen here!
Heads up: this episode includes personal stories about disordered eating, restriction, and body image struggles.
Skinny and lean get used as if they mean the same thing, and that mix-up is costing women results they'd actually be proud of. You can hit a smaller number on the scale and still not have the definition, strength, or the energy you're after, because skinny and lean come from two completely different processes in the body.
Marilynn, Tijana, and Jordanna open this one by getting personal about their own histories chasing skinny, from diet pills and celery lunches to Saran-wrapped thighs and two cardio sessions a day. None of it worked the way they thought it would, and none of it looked like the toned, sculpted bodies they were really after. That gap between what women think they want and what actually gets them there is where this episode lives.
Here's what’s covered:
Why skinny and lean are not interchangeable, and what really separates the two
The difference between chasing a smaller number and chasing a leaner, stronger body
How muscle changes strength, energy, posture, and confidence in ways skinny never will
Why eating more, not less, is often the missing piece for women stuck in a cycle of dieting
How to redefine what "toned" and "fit" actually mean for your own body
The shift from restriction to building a body composition that lasts
Personal stories from all three coaches on disordered eating, diet culture, and what changed
Why chasing skinny keeps women stuck, and what to focus on instead
The line that sums up the whole episode comes from Tijana.
"You can weigh more and look better, or you could just weigh less and be a smaller version of yourself. Which one do you actually want?" - Coach Tijana
If skinny has been the goal for years and it's never actually gotten you where you wanted to be, this episode is the reset. Marilynn, Tijana, and Jordanna break down what building muscle does that skinny never could, and how to start training and eating like someone chasing sculpted instead of small. Applications are open at getsculpted.ca/contact.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast for women who want to gain muscle and lose belly fat, improve their metabolism, and create real results using science-based fat loss strategies and practical coaching.
We go beyond quick fixes and fad diets to give you sustainable fat loss, strength training for weight loss, and fitness tips for women who want results without burning out. You’ll learn how lifting weights supports fat loss, how to train smarter instead of longer, and how to build habits that fit your lifestyle. Think less about guessing, more about clarity, and about progress you can maintain.
Whether you’re getting started or focused on building muscle after 30, this podcast gives women the tools to lose fat, gain muscle, and feel stronger, without relying on endless cardio or restrictive plans. We emphasize fat loss without cardio extremes, so you can train with confidence and consistency.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness professionals with over 20 years of combined experience and 1,000+ client transformations. With a strong focus on helping women 30 and older, we specialize in strength training, improving metabolism, and weight training for sustainable, realistic weight loss.
We’ll cover questions like:
Can you build muscle and lose belly fat at the same time?
How does strength training support weight loss?
What’s the best way to lose fat without losing muscle?
What’s the best way to lose fat without relying on cardio?
How can lifting weights improve my metabolism?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
If you’ve been searching for sustainable fat loss, women’s nutrition, and weight training that actually works, you’re in the right place. Join us every week for practical guidance, honest conversations, and tools to sculpt a stronger body and a more confident life.
Connect with us on Instagram at @getsculted.ca
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Marilynn [00:00:11 - 00:00:11]: [00:00:11] Mm-hmm.
Tijana [00:00:11 - 00:00:48]: [00:00:11] And I think all of us have chased skinny at some point, as millennials do, and of course past generations. [00:00:17] But I think things are really shifting. [00:00:19] But unfortunately, we've seen things shift in a negative direction as well, where now skinny is trending again. [00:00:23] So what we really wanna talk about is that First of all, we each have our own unique journey here, and we each thought skinny could fix us. [00:00:31] We thought it was the answer, and we have some wisdom to share with you. [00:00:34] And the spoiler alert is that skinny did not fix us. [00:00:37] And here's what we really wanna focus on if you wanna live your best life and feel your best in your body. [00:00:42] You know, I think the important thing to state here in the beginning, and I've said this before, skinny is different than lean.
Skinny vs. Lean: Setting the Framework
Tijana [00:00:48 - 00:00:54]: [00:00:48] And there's nothing wrong with wanting to be lean. [00:00:51] I always hear strong over skinny, and, and I get the sentiment of that.Marilynn [00:00:54 - 00:00:54]: [00:00:54] Yeah.
Tijana [00:00:54 - 00:01:21]: [00:00:54] And I think it's very important to be strong. [00:00:56] And to build muscle, but it's okay to also wanna lean out, right? [00:00:59] It's okay to wanna lose weight too, if that's part of what's gonna give you your best body and health and physique and all that. [00:01:04] But skinny means you don't have muscle and you're depleted. [00:01:08] You don't want that. [00:01:09] So you need muscle, but it's okay to wanna be lean. [00:01:11] That's number one. [00:01:12] And also, aesthetically speaking, if you wanna look toned, being skinny's not gonna get you there because you're just gonna be a smaller version of yourself. [00:01:20] And you're certainly not gonna feel any better.
The Physical and Mental Impact of Being 'Skinny'
Tijana [00:01:21 - 00:01:41]: [00:01:21] You're not gonna perform better. [00:01:22] You're not gonna feel— athletic at all. [00:01:25] And if you're listening to our podcast, you probably want to be sculpted. [00:01:29] You don't wanna be skinny. [00:01:30] So, so, um, what we're gonna start off with is really sharing where we came from, what took us here, and our personal thoughts about this whole skinny business. [00:01:39] Are you girls ready to dive in?Marilynn [00:01:41 - 00:01:45]: [00:01:41] I am. [00:01:41] I feel like this can be a, yeah, a personal one today. [00:01:44] We're gonna be sharing some stories.
Tijana's Story: Chasing Skinny
Tijana [00:01:46 - 00:02:16]: [00:01:46] Yeah. [00:01:46] You know what's funny? [00:01:47] Whenever I reflect back on like my skinny days, it feels like just yesterday. [00:01:51] I don't feel like I'm in that mindset at all, but I'm saying I look back and people are like, oh, you look so young. [00:01:55] And I'm like, it was almost a lifetime ago. [00:01:57] But I started off, first of all, I was overweight when I was a kid. [00:02:01] So in my family and my culture, and even just that generation, it was very open to kind of tell your kid when they're overweight and that they need to lose weight. [00:02:08] And that, you know, my mom would always be like, you know, I'm so fat and I can't stop eating. [00:02:13] And she still has a negative relationship with food and her body.Marilynn [00:02:16 - 00:02:16]: [00:02:16] Yeah.
Tijana [00:02:16 - 00:02:33]: [00:02:16] Which sucks, but you know, you absorb those things. [00:02:19] And then of course there was like the SlimFast and all that stuff out there. [00:02:22] So when I was overweight and I was a kid, I remember thinking I would just be like, life is just great when you're skinny. [00:02:28] I just can't wait to be skinny. [00:02:29] I just, yeah. [00:02:30] So I lost 40 pounds in 3 months when I was 12.
Marilynn [00:02:33 - 00:02:33]: [00:02:33] Wow.
Tijana [00:02:34 - 00:02:55]: [00:02:34] I'm still like this in the sense of when I wanna lock in, I'm like, I'm just gonna lock in. [00:02:38] Like I'm not gonna have a direction to how I'm locking in. [00:02:40] I'm just gonna lock in. [00:02:41] And I remember going to my school cafeteria and getting a Caesar salad and taking the croutons and bacon off and the dressing and just eating lettuce for lunch. [00:02:47] So bad. [00:02:48] And I remember like at some point, I don't know where I got this from, I was eating like, I think 5 grams of fat a day. [00:02:54] Like I thought low fat was the answer.
Marilynn [00:02:55 - 00:02:56]: [00:02:55] Wow.
Tijana [00:02:56 - 00:03:02]: [00:02:56] Yeah. [00:02:56] That's why I lost so much weight. [00:02:57] And then I remember everyone was like, well, my mom especially was like, oh my God, you look amazing. [00:03:01] And this is fantastic.
Marilynn [00:03:02 - 00:03:03]: [00:03:02] Validated.
Tijana [00:03:03 - 00:03:19]: [00:03:03] Absolutely. [00:03:04] And then I regained all the weight and, uh, yeah. [00:03:05] So that was when, when that whole cycle started and that was devastating too, regaining the weight. [00:03:09] 'Cause I'm like, I'm never gonna be skinny. [00:03:11] And then I got back into my second skinny journey. [00:03:14] In high school, I was partying a ton. [00:03:16] I, I was like, just kind of, you know, chubby, but not overweight. [00:03:18] Didn't feel good in my body at all.
Tijana [00:03:20 - 00:03:52]: [00:03:20] And then in university, I was also partying a ton. [00:03:23] And then I ended up, when I dropped outta my university program and kind of was like rethinking my life before I got into the fitness industry, I was like, I can't stand this like gut business. [00:03:32] And like, you know, I'm unhealthy. [00:03:34] And I was like, I just need to lose weight and that's gonna make me healthy. [00:03:37] Funny enough, I also smoked cigarettes back then, but my first thing I'm like, I gotta lose weight. [00:03:41] So I remember walking to the gym you know, smoking a cigarette on the way to the gym just to go in the gym and walk on the treadmill. [00:03:47] It was backwards. [00:03:47] So I did lose weight then and I, I got really skinny and I was like, I gotta be 120 pounds.
Tijana [00:03:52 - 00:04:05]: [00:03:52] And then I hit the 120 pounds and I, I remember like buying an extra small and thinking, I gotta always fit in this extra small. [00:04:00] And I remember there was these really tiny pants that I got at, uh, do you guys remember Costa Blanca? [00:04:04] Did you guys ever shop there?
Marilynn [00:04:05 - 00:04:06]: [00:04:05] Yeah. [00:04:05] Always.
Tijana [00:04:07 - 00:04:22]: [00:04:07] Uh-huh. [00:04:07] Oh my God. [00:04:08] And I remember the girl being like, nobody could ever fit in these tiny little size 24 pants. [00:04:13] And I remember thinking, look at me. [00:04:15] They were like child pants. [00:04:16] They were so tiny. [00:04:18] So anyway, spoiler alert, I thought about my body 24/7. [00:04:21] I felt horrible in my skin.
Tijana [00:04:22 - 00:04:29]: [00:04:22] I lost my period for a long time, for like 3 years. [00:04:24] I was like, am I gonna be infertile forever? [00:04:26] Like, it was crazy. [00:04:26] And, uh, I was always cold and freezing.
Marilynn [00:04:29 - 00:04:29]: [00:04:29] Yeah.
Tijana [00:04:29 - 00:04:39]: [00:04:29] I slept in 2 layers of pajamas and socks and a robe at night. [00:04:32] Like, I was just so depleted. [00:04:34] And I remember actually the doctor was like, well, by your chart, you're not like severely underweight. [00:04:38] And I'm like, yeah, I'm not underweight.
Marilynn [00:04:39 - 00:04:40]: [00:04:39] Mm-hmm.
Tijana [00:04:40 - 00:04:53]: [00:04:40] It was a crazy time. [00:04:40] I felt terrible. [00:04:41] And also I was, getting into fitness, but back then it was just cardio, like 6 hours a week of cardio. [00:04:46] And I remember I volunteered at a yoga studio and like I did this thing where like you go and clean for a couple hours a week and they give you yoga classes. [00:04:52] Yeah.
Jordanna [00:04:53 - 00:04:54]: [00:04:53] Energy exchange.
Tijana [00:04:54 - 00:04:55]: [00:04:54] Yeah. [00:04:54] Did you do it?
Jordanna [00:04:55 - 00:04:56]: [00:04:55] Didn't do it.
Marilynn [00:04:56 - 00:04:56]: [00:04:56] No.
Realizing Skinny Isn't The Answer
Tijana [00:04:56 - 00:05:24]: [00:04:56] Okay. [00:04:56] So I did that and then I remember this girl was like, oh, you, you work out as well? [00:05:01] What do you do? [00:05:01] And I'm like, is it not obvious that I work out? [00:05:03] And looking back, I'm like, of course it's not. [00:05:05] 'Cause you could just do cardio every day. [00:05:06] It doesn't look like you work out. [00:05:07] So I didn't realize at the time, I'm like, I'm not actually changing my body composition. [00:05:12] That was my skinny journey and I've never felt worse or more self-conscious. [00:05:15] And then that was 20 pounds ago. [00:05:18] And now it's funny because I weigh the same as I did when I was like 10 years old, but totally different space.Tijana [00:05:25 - 00:05:56]: [00:05:25] I can't even explain to you, like when I ask women, like, what is your goal? [00:05:28] A lot of them can't even imagine what they want their day-to-day look like. [00:05:31] But I remember being skinny, I would every day, and I still weigh myself every day now, but it's funny because back then it would be like, I would weigh myself middle, end, and beginning of the day. [00:05:40] And then I would just weigh myself after the binges to almost be like, look what you did to yourself. [00:05:44] You're up 6 pounds. [00:05:45] You're disgusting. [00:05:46] And just the self-judgment and then berate myself. [00:05:49] And it was constantly thinking about how skinny I was and the picture. [00:05:53] I would overanalyze it and be like, oh my God, my arm was pressing against my body.
Tijana [00:05:56 - 00:06:13]: [00:05:56] It was just nonstop. [00:05:58] And then like, I, when I couldn't fit in clothes, it was devastating. [00:06:00] It was just terrible mindset. [00:06:01] Now I wake up and honestly every day I'm like, you know, I was talking to a client about this. [00:06:05] She's like, I want that. [00:06:06] I'm like, I just get dressed. [00:06:07] I'm like, yeah, girl, you go, girl. [00:06:10] Like, I know if I don't like an outfit, I'm like, I'm not the problem.
Tijana [00:06:13 - 00:06:17]: [00:06:13] It's the outfit's the problem. [00:06:14] You know what I mean? [00:06:15] Like, I feel great. [00:06:16] I feel so, so good.
Jordanna [00:06:17 - 00:06:17]: [00:06:17] Good.
Tijana [00:06:17 - 00:06:37]: [00:06:17] You know, nobody can touch me. [00:06:18] If somebody's mean to me, I'm not gonna let that happen because I'm confident. [00:06:22] Yeah. [00:06:22] Because I've built that lifestyle. [00:06:24] And the funny thing is, back then, if, if you told me, oh, my best self is when I'm 140 pounds, I'd be like, that's terrible. [00:06:32] I can't ever be my best self then. [00:06:33] Well, it's, it's not about being skinny. [00:06:35] Sorry, I know that was very long-winded, but that's what brought me to where I am.
Marilynn's Story: Obsession, Deprivation, and Rebound
Marilynn [00:06:38 - 00:06:51]: [00:06:38] That's okay. [00:06:38] And I, I think it's important cuz I think a lot of our listeners are gonna connect to that. [00:06:41] And here's the reality, like there's a lot of women we speak to are in their 50s, sometimes 60s, who are still battling with these demons. [00:06:49] So I think it's a really important conversation.Tijana [00:06:52 - 00:06:56]: [00:06:52] Absolutely. [00:06:53] And Mare, please tell us about you. [00:06:54] We'd love to know where you came from, where you are now.
Marilynn [00:06:57 - 00:07:16]: [00:06:57] Oh my God. [00:06:57] Okay. [00:06:58] I mean, there's so many parts of your story, T, that have parallels to what I went through. [00:07:02] And that's why I'm, I'm so sensitive to this, cuz being skinny literally took over my life for as long as I can remember. [00:07:08] Like, I actually don't remember a time in my like teens, 20s, and into my 30s where I was not obsessed with being skinny.
Tijana [00:07:17 - 00:07:17]: [00:07:17] Oh yeah.
Marilynn [00:07:17 - 00:07:43]: [00:07:17] So I would say that like when I'm like the most conscious of it starting was elementary school, around grade 6, grade 7. [00:07:23] I was already at that age starving myself. [00:07:26] I was starving myself so badly that I would pass out. [00:07:30] Like when my period would come, I would pass out. [00:07:31] There were times where like I had to go to the hospital, like they had to call my mom cuz I was, I was so depleted. [00:07:36] I literally had no energy that my, my cycle would come and I would pass out. [00:07:41] I was totally addicted to diet pills. [00:07:43] I had a friend—
Jordanna [00:07:43 - 00:07:44]: [00:07:43] I took those too.
Marilynn [00:07:44 - 00:08:14]: [00:07:44] Whose mom worked at Walmart. [00:07:47] Sorry, sorry to the law and to the heavens, but she would go and steal diet pills and she would give them to us in the bathroom when we were in grade 8. [00:07:54] And I would take diet pills. [00:07:55] Like I literally was doing everything I could to not eat. [00:07:59] I did dabble in trying to make myself throw up. [00:08:02] There were so many disordered eating patterns in my youth. [00:08:05] Into my 20s, that continued. [00:08:07] I was doing like, once I had a little bit of money and stuff, I was buying like meal replacement shakes, um, cleanses, like all the things I did, Isagenix.
Marilynn [00:08:15 - 00:08:26]: [00:08:15] Literally, I just jumped from one thing to the next. [00:08:18] So for me, I was terrified of food. [00:08:21] I saw food as the thing that was going to make me fat. [00:08:24] So what's the solution? [00:08:25] Don't eat it. [00:08:26] Don't eat as much.
Tijana [00:08:27 - 00:08:28]: [00:08:27] Oh, I know. [00:08:27] Same.
Marilynn [00:08:28 - 00:08:58]: [00:08:28] Right? [00:08:28] I remember in high school taking containers of celery and soda crackers. [00:08:34] That was the only sustenance I had for the day. [00:08:36] Oh, and a diet ginger ale. [00:08:37] Anyway, so very, very unhealthy relationship with food, with my body. [00:08:41] Movement, like you, T, it was like the more cardio, the better, because I thought that the purpose of movement was like It gets you skinny. [00:08:49] So I would do like 2 a day. [00:08:51] It's like, I would do cardio morning, cardio at night. [00:08:54] I did take a course in high school though, and it was called like Women in Weightlifting, which I chuckle at now.
Jordanna [00:08:58 - 00:08:59]: [00:08:58] Oh, I took that too.
Marilynn [00:08:59 - 00:09:15]: [00:08:59] Right. [00:09:00] I did start loving resistance training, but still, like, if I'm being honest, I still did it because I thought it was going to make me skinny. [00:09:05] At that point, I wasn't like, oh my God, this is going to build muscle. [00:09:09] I just wanted to be smaller. [00:09:11] Oh my God. [00:09:11] There's so many things. [00:09:12] I used to wrap my thighs in Saran Wrap to make them smaller under my pants.
Tijana [00:09:16 - 00:09:19]: [00:09:16] Like, Sorry, I don't mean to laugh. [00:09:18] I'm just picturing you Saran wrapping your legs.
Marilynn [00:09:20 - 00:09:25]: [00:09:20] But you know what? [00:09:20] You almost have to laugh because otherwise, like, the alternative is crying. [00:09:23] Like that poor girl, right?
Tijana [00:09:25 - 00:09:25]: [00:09:25] I know.
Marilynn [00:09:26 - 00:09:54]: [00:09:26] I also very much lived the life of like the byproduct of diet culture. [00:09:30] Like my mom and my aunts were always on diets, like Weight Watchers, Nutrisystem, Jenny Craig, Atkins. [00:09:36] Like literally they helped fund every diet that was out there. [00:09:40] So I do say that I came by this honestly because it was so ingrained in me that like Small is better. [00:09:46] A woman should always be on a diet. [00:09:47] That's like what a good woman does. [00:09:49] That was basically my youth. [00:09:50] I would say the shift for me was not like an aha moment.
Marilynn [00:09:54 - 00:10:13]: [00:09:54] I would love if it was, but it was like a gradual change really. [00:09:57] And there were a few things. [00:09:57] So first it's like I did hire a coach and I started surrounding myself around other women who were moving their bodies and doing things with their bodies, not just to get skinnier. [00:10:07] I will say I still, at that point, there was this dichotomy cuz I was like, I wanna be strong and You know, I wanna see muscle, but I also really wanna see muscle.
Tijana [00:10:13 - 00:10:14]: [00:10:13] But also skinny.
Marilynn [00:10:14 - 00:10:26]: [00:10:14] Which, if I'm being honest, is partly why I started competing because I thought kind of like you too, I'm like, I will lock in and I am just gonna like prep for these shows and I'm gonna be skinny. [00:10:23] But guess what happened afterwards? [00:10:24] I rebounded. [00:10:25] So nothing I did—
Tijana [00:10:26 - 00:10:27]: [00:10:26] Oh, that's the worst.
Marilynn [00:10:27 - 00:10:33]: [00:10:27] Was getting me skinny. [00:10:28] And it really was about like getting honest with myself. [00:10:31] And I think it comes with age as well.
Jordanna [00:10:33 - 00:10:34]: [00:10:33] I would agree.
Marilynn [00:10:34 - 00:11:06]: [00:10:34] And also the work we do. [00:10:36] I got to the point where I was so mentally exhausted that there was no amount of physical weight that could be worse than the mental weight that I was carrying of always focusing on food and my body and all of that. [00:10:46] Like, I would go to family functions and I would be there in body, but my mind was always like, this is gonna make me fat. [00:10:52] I'm gonna have to do cardio after this, blah, blah, blah, blah. [00:10:54] So aesthetics is something I definitely still care about. [00:10:56] And we talk about that on the podcast. [00:10:57] There is nothing wrong with working to have a fit, lean body. [00:11:01] But now, number one, I'm doing it from a place of love, not hatred for myself.
Tijana [00:11:06 - 00:11:06]: [00:11:06] Yeah.
Marilynn [00:11:06 - 00:11:15]: [00:11:06] And I'm not tied to any particular size or arbitrary number on a scale. [00:11:11] And T, honestly, I was weighing myself. [00:11:12] There were days I was weighing myself 6, 7 times a day as well.
Tijana [00:11:15 - 00:11:21]: [00:11:15] Same. [00:11:15] Even throughout my overeating, I remember going out and like drinking and then coming back and weighing myself.
Marilynn [00:11:21 - 00:11:21]: [00:11:21] Yeah.
Tijana [00:11:21 - 00:11:22]: [00:11:21] So bad.
Marilynn [00:11:22 - 00:11:44]: [00:11:22] And I think for us, one of the beautiful parts of what we do with women is that we get to use this lived experience because I realized that everything I was doing was actually pulling me further away. [00:11:32] From the body I wanted. [00:11:32] So it was useless. [00:11:34] That's my story. [00:11:35] And here I am now. [00:11:36] And I really feel like we bring that to our clients, that we know where they are, we know where they wanna be, and we can help them get there. [00:11:42] Jord, what about you? [00:11:43] Tell us about your story.
Jordanna's Story: Redefining 'Fit' and Loving Your Body
Jordanna [00:11:45 - 00:12:31]: [00:11:45] I think I come at it actually from quite a different angle than both of you, only because I never actually hit skinny. [00:11:53] Like it kept just being a desire or a place I wanted to get to, a destination I wanted to reach that I never got to. [00:12:01] And part of it was because my shape is different. [00:12:04] You know, I'm larger chested, I have wider hips. [00:12:07] I— what I was looking at trying to reach, my body literally can't be that. [00:12:15] I'm 5'2, I'm curvy. [00:12:17] And so for me to get quote unquote skinny, I would've had to been like 100 pounds. [00:12:22] And my body is not— built to do that, you know, between like my bone structure and my chest and my hips and all of that.Jordanna [00:12:31 - 00:12:38]: [00:12:31] So I think like there was a huge gap very, very early on. [00:12:35] This started probably similar to you, Maren, like grade 6 or 7.
Marilynn [00:12:38 - 00:12:38]: [00:12:38] Yeah.
Jordanna [00:12:39 - 00:13:04]: [00:12:39] Where I was like, I don't look like everybody else and I wish I did. [00:12:44] And that gap was the beginning of some really negative self-talk, really poor belief systems, and some really bad habits. [00:12:55] And I'd say that there's a relationship with how that corresponded to my binge eating and having like some trauma that happened to me.
Tijana [00:13:04 - 00:13:05]: [00:13:04] Yeah.
Jordanna [00:13:05 - 00:13:15]: [00:13:05] Where I then had this dichotomy of like, I want to look like this, but I'm afraid to look like that because when I look like that, I get a different kind of attention that I don't want.
Marilynn [00:13:15 - 00:13:15]: [00:13:15] Mm-hmm.
Jordanna [00:13:15 - 00:13:33]: [00:13:15] And so I used my weight as a shield, like as armor to feel like a protection mechanism. [00:13:22] And so I was swinging between these two Extremes for decades, and it was very toxic and it was very negative and it was like heartbreaking.
Tijana [00:13:33 - 00:13:33]: [00:13:33] Yeah.
Jordanna [00:13:33 - 00:13:39]: [00:13:33] You know, like looking back at that, a 13, 14-year-old thinking this way, like my daughter's 13.
Tijana [00:13:39 - 00:13:39]: [00:13:39] Yeah.
Jordanna [00:13:40 - 00:13:40]: [00:13:40] I wanna cry.
Tijana [00:13:41 - 00:13:41]: [00:13:41] Yeah.
Jordanna [00:13:41 - 00:13:45]: [00:13:41] You know, um, I on 16 went on diet pills, but I was also binge eating.
Marilynn [00:13:46 - 00:13:46]: [00:13:46] Right.
Jordanna [00:13:46 - 00:14:34]: [00:13:46] At 18, I was counting points to get into my prom dress and then I was binging. [00:13:51] And at 28, I did an elimination diet to look good in my wedding dress. [00:13:54] And then I went off the rails after on our honeymoon. [00:13:57] Like at 30, after having a baby, I literally stopped eating to lose weight and thinking that's gonna help me. [00:14:05] When I then almost passed out in a shopping mall and my mom and Joey sit me down being like, Yeah. [00:14:11] You can't live like this. [00:14:13] And I would say that all led me to Knowing in my heart that it wasn't a good approach, but really not having the education, the resources, the access to doing anything differently. [00:14:28] And so getting my first coach, I thought that this was like, okay, I'm unlocking a process here that I'm going to do differently.
Jordanna [00:14:34 - 00:14:41]: [00:14:34] But it was a little bit more of the same where there was also these new rules that got introduced, like only eat green vegetables.
Tijana [00:14:42 - 00:14:43]: [00:14:42] Like, That was so dumb.
Jordanna [00:14:43 - 00:14:46]: [00:14:43] That was so dumb. [00:14:43] I was eating green freaking tomatoes because it was a green.
Marilynn [00:14:47 - 00:14:53]: [00:14:47] I was doing peas and what? [00:14:49] Green pepper every day to the point where I was like, I cannot look at peas again.
Jordanna [00:14:53 - 00:14:56]: [00:14:53] Can't even look at it. [00:14:54] Like I want to like throw up.
Tijana [00:14:56 - 00:15:00]: [00:14:56] No, I never, I never subscribed to that. [00:14:58] I was like, no, I'm going to not eat. [00:14:59] I need to eat mushrooms every day.
Marilynn [00:15:01 - 00:15:01]: [00:15:01] Yeah.
Tijana [00:15:01 - 00:15:03]: [00:15:01] No, not giving up the mushrooms.
Marilynn [00:15:03 - 00:15:05]: [00:15:03] That's smart. [00:15:04] Yeah. [00:15:04] That was not you.
Jordanna [00:15:05 - 00:15:15]: [00:15:05] And even like things of like, I was strength training and that was great, but like There was no focus on form or volume or like proper recovery.
Tijana [00:15:16 - 00:15:16]: [00:15:16] Consistency.
Jordanna [00:15:16 - 00:15:46]: [00:15:16] Just consistency. [00:15:18] And I think that that brought a whole new set of challenges for me. [00:15:22] Yeah. [00:15:22] Because I kind of then had this new perspective of like, oh, I'm directionally heading in the right place. [00:15:30] Yeah. [00:15:30] But the elements around it were still reinforcing all these rules that I had. [00:15:36] They weren't really releasing me from the emotional eating or the binges. [00:15:40] Like, I found ways to work within those rules, you know, if it fits your macros, refeed days.
Jordanna [00:15:46 - 00:16:04]: [00:15:46] A reverse diet, quote unquote, I just thought was like, eat candy. [00:15:51] There was just too many opportunities to stay within this place of, you know, good, bad, all of that. [00:15:57] And that's what brought me into eating psychology and getting certified there because I'm like, I need to tackle this. [00:16:03] No one's going to give me the answers.
Marilynn [00:16:04 - 00:16:05]: [00:16:04] Mm-hmm.
Jordanna [00:16:05 - 00:16:20]: [00:16:05] I need to do this work. [00:16:07] I need to figure this out. [00:16:08] I need to understand why my brain is having such a hard time eating balanced meals and having a stopping point and understanding what fullness feels like.
Marilynn [00:16:20 - 00:16:20]: [00:16:20] Yeah.
Jordanna [00:16:21 - 00:17:02]: [00:16:21] Like, why am I having this challenge? [00:16:23] And I think I ebbed and flowed even during my quote unquote healthiest years. [00:16:29] There was still a lot of toxicity of wanting to look a certain way, but Not being able to get there. [00:16:35] And I think the peak of this where it really started to change was only about 3 to 4 years ago when I had a miscarriage. [00:16:44] I got some really big injuries to my neck and my back. [00:16:49] I had some very concerning blood work that showed I had high cholesterol and I was pre-diabetic. [00:16:54] And I was like, holy moly, who am I? [00:16:59] How did I get here? [00:17:00] Like, it was embarrassing.
Marilynn [00:17:02 - 00:17:02]: [00:17:02] Yeah.
Jordanna [00:17:02 - 00:17:25]: [00:17:02] As Someone who's a coach in the industry and devoting my life to helping other women get there. [00:17:07] And I was like, I need to figure this out. [00:17:10] And so, I think that it was a series of wake-up calls along the decades, but the most recent one was the biggest pivot. [00:17:18] And on one hand, I could be like, yay, I lost 30 pounds or whatever in the last couple of years, but it wasn't actually the weight this time.
Marilynn [00:17:25 - 00:17:26]: [00:17:25] Mm-hmm.
Jordanna [00:17:27 - 00:17:39]: [00:17:27] It's how I felt. [00:17:28] It was the strength, it was the habits, and it was the mindset shift, and it was the blood work, the shift that made it the most impactful. [00:17:35] Like, I am healthy from the inside out for the first time in my entire life.
Tijana [00:17:39 - 00:17:40]: [00:17:39] That's awesome.
Jordanna [00:17:40 - 00:18:10]: [00:17:40] And I think that's what helps me really like say like, I'm not that girl anymore, and I don't give a crap about skinny because I know what it feels like to feel good and healthy now. [00:17:51] And that was like when I think all those different skinny eras or the attempts at being skinny, I finally let them go. [00:17:59] And I talked to women every single day and they'll be like, I've never been here. [00:18:04] I've never reached this. [00:18:06] I've always been after it. [00:18:07] And it's like, well, maybe it wasn't yours to have.
Tijana [00:18:10 - 00:18:11]: [00:18:10] Mm-hmm.
Jordanna [00:18:11 - 00:18:37]: [00:18:11] And your definition of a fit body that you love looks different, and you need to define that for the first time in your entire life so that you can actually live it. [00:18:22] And so that's like my story and how I got here. [00:18:25] And it came with a lot of lived experience and really negative self-talk. [00:18:32] But where I am now, I know that this is where I wanna be for the rest of my life.
Tijana [00:18:37 - 00:18:38]: [00:18:37] I love that.
Marilynn [00:18:38 - 00:18:39]: [00:18:38] Love it. [00:18:38] Yeah.
Tijana [00:18:39 - 00:18:40]: [00:18:39] What a journey.
Skinny vs. Sculpted: What Does It Actually Mean?
Jordanna [00:18:40 - 00:18:55]: [00:18:40] So with that, now that you all have our sob to, you know, victory stories, T, do you wanna talk to us a little bit more specifically about skinny versus sculpted? [00:18:53] Like How we look at it. [00:18:54] What does that actually mean?Tijana [00:18:56 - 00:19:21]: [00:18:56] Yes, absolutely. [00:18:57] I think people talk about skinny sometimes as like, well, F being skinny. [00:19:01] I don't care about what I look like at all. [00:19:02] And you should just love yourself and be confident. [00:19:03] It's like, well, first of all, who said you have to ever stop loving yourself? [00:19:07] You don't have to hate yourself into changing. [00:19:08] I love when people try and rationalize, they're like, but I love myself, but, but I just, maybe I wanna get a little leaner. [00:19:13] I'm like, of course, like, mm-hmm, you know, love yourself throughout. [00:19:17] But again, I said in the beginning, there's a difference between Being skinny and depleted.
Tijana [00:19:21 - 00:19:27]: [00:19:21] And, you know, like you were talking about too, Jord, like redefining what fit looks like for you and then actually being sculpted.
Jordanna [00:19:27 - 00:19:27]: [00:19:27] Right.
Tijana [00:19:28 - 00:19:49]: [00:19:28] And that's what we wanna talk about because all of the things that we have in common that we were talking about here, even though our journeys were different, is that they were shortsighted, unsustainable, just not the kind of life that you would wanna live and not the life of someone who is fit. [00:19:40] That's another thing we always say this in the very first call we have with people who are prospective clients is defining What does success look like for you? [00:19:47] Because a lot of people say, oh, I wanna be fit and healthy. [00:19:49] What does that mean?
Marilynn [00:19:50 - 00:19:51]: [00:19:50] What does that mean? [00:19:50] Yeah.
Tijana [00:19:51 - 00:20:16]: [00:19:51] Someone I, I know made a really good post and I was like, that's so true. [00:19:54] She's like, people say they wanna be toned, but what do you mean by that? [00:19:56] Is it a Victoria's Secret model? [00:19:58] Is it someone competing on a stage toned? [00:19:59] Is it JLo? [00:20:01] Is it Shakira? [00:20:01] And I'm like, yeah, exactly. [00:20:03] So when you say healthy, like what does that even mean? [00:20:05] Right? [00:20:06] So when some people say skinny, they actually don't mean like looking like a melted candle, right? [00:20:10] Because nowadays it's like, People take weight loss drugs and they lose all their muscle. [00:20:14] And I don't wanna be skinny. [00:20:15] I do wanna be lean.
Marilynn [00:20:16 - 00:20:16]: [00:20:16] No.
Tijana [00:20:16 - 00:20:28]: [00:20:16] Right. [00:20:16] So that's important too. [00:20:18] So right now I understand, obviously, like, okay, when you have more muscle and then lose the body fat over it, you see the muscle definition. [00:20:26] That's kind of how I know. [00:20:27] I'm like, okay, I'm in a good place of leanness.
Marilynn [00:20:28 - 00:20:29]: [00:20:28] Like, mm-hmm.
Tijana [00:20:29 - 00:20:40]: [00:20:29] I heard this on a podcast somewhere where you're just standing there and you look at yourself naked in the mirror. [00:20:33] You're like, there's the major muscle groups. [00:20:35] I can identify them. [00:20:37] Like, you know, I, I can see 'em. [00:20:39] I'm like, yep.
Marilynn [00:20:40 - 00:20:40]: [00:20:40] Yeah.
Tijana [00:20:40 - 00:21:08]: [00:20:40] That's to me aesthetically where I wanna be, right? [00:20:44] And that takes not undereating, and it takes cycles of leaning out and building muscle. [00:20:50] It's not just a one-shot, like, burn calories and eat less. [00:20:53] No, it's like, yes, you gotta reduce your body fat, right? [00:20:57] There's a strategy for that with the nutrition. [00:20:59] Training is always either gonna be building or maintaining your muscle. [00:21:02] That's a constant. [00:21:04] But then there's seasons where you're like, Eating more intentionally, and there needs to be seasons like that.
Marilynn [00:21:08 - 00:21:09]: [00:21:08] On purpose.
Tijana [00:21:09 - 00:21:24]: [00:21:09] Exactly. [00:21:10] And not just like eat more, like you said, Jordan, people mistake this. [00:21:13] They're like, maintenance just means like YOLO. [00:21:15] It means like, I'm not tracking, I'm not regarding things, I'm eating out more. [00:21:19] It's like, well, hold on a second. [00:21:20] Like, you're eating more intentionally that fuels the muscle gains that are gonna get you to that state.
Jordanna [00:21:24 - 00:21:26]: [00:21:24] That's right. [00:21:24] Exactly. [00:21:25] It's strategic.
Tijana [00:21:26 - 00:21:47]: [00:21:26] It's strategic. [00:21:27] Everything is your lifestyle. [00:21:28] I just talked to someone who's— I said, what's the smallest you've been in your adult life? [00:21:31] She's like, 170. [00:21:32] I'm like, when were you 170? [00:21:33] She's like, 3 months ago. [00:21:35] And I'm like, okay, you're 201 now. [00:21:36] She's like, yes. [00:21:37] I'm like, how'd you get to 170? [00:21:38] She's like, I did a detox. [00:21:40] Anyway, all this to say, we kind of talked in circles, but she basically was still, I feel like, not sold on the fact that the detox was not the right way to go because she did lose 30 pounds.
Tijana [00:21:47 - 00:22:16]: [00:21:47] I'm like, the difference here is that when you are getting sculpted, it's actually your lifestyle. [00:21:53] There's no like, well, I did this for 3 months and I'm done. [00:21:55] No, no, no. [00:21:56] It's like you're doing these phases of muscle growth and fat loss. [00:22:01] And you just look defined and, you know, yeah, yeah, you look amazing. [00:22:04] So here's the visual reframe. [00:22:06] You can weigh more and look better, or you could just weigh less and be like a smaller version of yourself. [00:22:12] Which one do you actually want? [00:22:13] I also wanna highlight this comes with an understanding of what that looks like for you.
Tijana [00:22:17 - 00:22:27]: [00:22:17] And when we speak with prospects, like one of the things I do tell 'em, I find it can swing in one or the other direction where someone's like, I don't care about the scale, but it's like, okay, but you do need to lose more body fat than you think to be as lean as you want.
Jordanna [00:22:27 - 00:22:27]: [00:22:27] Yeah.
Tijana [00:22:27 - 00:22:33]: [00:22:27] Or if they're like, well, I wanna be 120 pounds. [00:22:29] It's like, well, that's why, you know, like what, what is that weight gonna do for you?
Marilynn [00:22:33 - 00:22:35]: [00:22:33] It's just arbitrary numbers, right?
Tijana [00:22:35 - 00:22:42]: [00:22:35] Exactly. [00:22:36] If you want to chase a body composition goal where you look lean and you look sculpted, you can't just guesswork your way into that.
Marilynn [00:22:42 - 00:22:43]: [00:22:42] No.
Tijana [00:22:43 - 00:23:11]: [00:22:43] Let us help you. [00:22:44] This is exactly what we do is what I'm getting at. [00:22:46] Like, we will take a look at like where you're at, what the process would look like for you, right? [00:22:50] Like how much body fat do you need to lose? [00:22:52] What does the muscle building process look like? [00:22:53] We help you put together the actual strategy. [00:22:56] And not just like eat less and move more. [00:22:58] If that sounds like what you need and what you want, apply to work with us at getsculpted.ca/contact, and we will get you the body that you want and not just the smallest possible version of yourself. [00:23:08] So, Mare, talk to us about muscle and what that actually gives us.
The Importance and Benefits of Building Muscle
Marilynn [00:23:11 - 00:23:46]: [00:23:11] Okay. [00:23:12] I love this because as you can see from all of our stories, I think like the big epiphany was building muscle is actually what added to everything, our mindset, our physical selves, I actually credit building muscle and getting strong to me making the shift from leaving teaching into coaching. [00:23:28] Like, muscle is not nice to have. [00:23:31] It's absolutely necessary for so many reasons, but we'll talk about a few things that muscle does give you. [00:23:36] So first, obviously, it gives you strength in your daily life. [00:23:40] You are able to age strong. [00:23:43] You can carry your own groceries. [00:23:44] You don't need help moving your couch.Marilynn [00:23:46 - 00:24:16]: [00:23:46] This summer when I went on my trip, Guess what? [00:23:50] I was able to put my carry-on luggage up by myself and my husband's. [00:23:55] And it was so funny because just the way we were situated, I was closer to where our overhead bags were. [00:24:00] Mike was a little further away. [00:24:02] So I went to go get it and there was a guy who stood up and was like, I'll get that for you. [00:24:04] And I was like, thank you, but I've got it myself. [00:24:07] And I don't underpack, I overpack. [00:24:09] It was heavy. [00:24:10] So all this to say, you are able to do things by yourself, whether it's for yourself, for your family, picking up your kids, your grandkids.
Jordanna [00:24:16 - 00:24:17]: [00:24:16] Mm-hmm.
Marilynn [00:24:17 - 00:24:30]: [00:24:17] You don't have to worry that like your back is gonna give out or your knees are gonna give out. [00:24:21] You get to move through your days with ease and you feel capable and independent. [00:24:26] And how many of us, like, we're also in the stage of life where we have aging families.
Jordanna [00:24:30 - 00:24:31]: [00:24:30] Yeah.
Marilynn [00:24:31 - 00:24:46]: [00:24:31] It has become so very clear to me what not having muscle looks like now when you're 70 and 80. [00:24:39] It's like not being able to get out of a chair or struggling to get out of your car. [00:24:43] It's just not the life I wanna live. [00:24:45] Like, I, I'm sure you girls feel the same.
Tijana [00:24:47 - 00:24:48]: [00:24:47] Mm-hmm. [00:24:48] Absolutely.
Marilynn [00:24:49 - 00:25:01]: [00:24:49] So that's a big one. [00:24:50] Another thing muscle gives you, which we all want more of, is energy, right? [00:24:53] Muscle is metabolically active tissue. [00:24:55] So the more muscle you have, the more efficient your body is, and that means you will have more energy to do things.
Tijana [00:25:01 - 00:25:01]: [00:25:01] Yeah.
Marilynn [00:25:02 - 00:25:14]: [00:25:02] How much do you guys love when you hear the women in our community who are like in their 50s and 60s saying, I have more energy now than I did in my 20s and 30s? [00:25:10] Right? [00:25:11] Like we've got lots of ladies who tell us that. [00:25:14] I love it so much.
Tijana [00:25:15 - 00:25:26]: [00:25:15] Energy's one of those things you don't realize what you have until it's gone. [00:25:17] Like I remember the, when I was in university again, when I was in my smoking cigarettes and eating garbage era, like I remember 5 coffees a day was my baseline. [00:25:25] The sleep was—
Jordanna [00:25:26 - 00:25:26]: [00:25:26] Wow.
Tijana [00:25:27 - 00:25:43]: [00:25:27] Awful. [00:25:27] It was, and I was like, what was I tired about at 22? [00:25:30] Like, yeah. [00:25:30] And it's crazy because I feel like it's such a norm to be like exhausted all the time. [00:25:34] And whenever I like check in with my coach and coaches over the years and they're like, what's your energy? [00:25:37] I'm like, Honestly, my energy's amazing and it has been for a long time and you just don't know how good you can feel until you get there.
Marilynn [00:25:44 - 00:26:01]: [00:25:44] Yeah. [00:25:44] We have a lot of women who went away to Europe this summer. [00:25:47] Like weirdly, that's just been a really popular place to go for vacation. [00:25:51] And they all have said the same thing. [00:25:52] Like I had more energy to like to walk. [00:25:54] I had more energy to climb stairs. [00:25:56] So it kind of goes with like you're building that confidence and ability in your daily life, but also your energy. [00:26:00] So I love it.
Marilynn [00:26:01 - 00:26:10]: [00:26:01] I think it's the best. [00:26:02] And all of this contributes to the third piece, which is You build a type of confidence that skinny will never give you.
Jordanna [00:26:10 - 00:26:10]: [00:26:10] So true.
Marilynn [00:26:10 - 00:26:37]: [00:26:10] That is such a moving target. [00:26:11] Like, girls, I'm telling you, right? [00:26:13] Like, weren't you in that place where it's like, okay, I wanna be this weight, and you see that number on the scale, and then you're like, but I'm not small enough. [00:26:17] Okay, I wanna be this weight now. [00:26:19] Whereas that took away, that was so depleting. [00:26:22] Instead, building muscle, I find, gives back to you. [00:26:25] It's so exciting to be like, I wanna build up my shoulders, my glutes, my biceps, whatever it is. [00:26:30] You feel so confident and so able. [00:26:33] And that was a huge change for me realizing just how powerful that was.
Marilynn [00:26:37 - 00:26:53]: [00:26:37] The 4th thing is it helps with posture and pain. [00:26:40] Building muscle helps with all of these things. [00:26:43] And a lot of women tell us, especially when they're in their 40s and beyond, like, my back hurts, my, this hurts. [00:26:48] And it's like, that doesn't have to be the case. [00:26:51] You don't automatically get older and you have back pain.
Tijana [00:26:53 - 00:26:56]: [00:26:53] I hate that. [00:26:54] I'm like, of course we have pain. [00:26:55] Like, no, speak for yourself.
Marilynn [00:26:57 - 00:27:11]: [00:26:57] And I don't wanna get all like preachy and I don't wanna be like, okay, well let me tell you. [00:26:59] Do it. [00:27:00] But I kind of do because muscle's what's gonna stabilize your spine, your joints, your body. [00:27:05] So, yeah, when you're working on that, you're not gonna have to worry about that. [00:27:09] That discomfort resolves itself or doesn't show up at all.
Tijana [00:27:12 - 00:27:12]: [00:27:12] Mm-hmm.
Marilynn [00:27:12 - 00:27:13]: [00:27:12] Because you've got muscle.
Tijana [00:27:13 - 00:27:46]: [00:27:13] I know. [00:27:14] And I just wanna say, I will rant, 'cause people will be like, yeah, you know, something, you know, I always post my things about like, you just gotta keep a healthy lifestyle, whatever I said. [00:27:22] And some lady was like, well, just wait till you get to my age. [00:27:26] I'm like, listen. [00:27:27] I'm like, it's not that you magically wake up one day and you're like, I'm 40, I'm 45, I'm 50, and I have tons of body fat and like I hurt everywhere. [00:27:34] It's like, that's an accumulation of years of like not building muscle and not having a good body composition. [00:27:40] And just because even if you've been walking every single day, that's why you, you need muscle. [00:27:44] 'Cause if you don't have muscle, your body composition will not be good.
Marilynn [00:27:46 - 00:27:52]: [00:27:46] 1 million percent. [00:27:47] I've been told that too. [00:27:48] I've even been told that by some of my family. [00:27:50] They're like, wait till you get— and I'm like, but I'm not gonna be that.
Tijana [00:27:52 - 00:27:54]: [00:27:52] I'm not waiting. [00:27:53] I'm taking action.
Jordanna [00:27:54 - 00:27:55]: [00:27:54] You're being proactive.
Tijana [00:27:55 - 00:27:56]: [00:27:55] I'm not waiting and sitting around.
Marilynn [00:27:56 - 00:27:56]: [00:27:56] Yeah.
Tijana [00:27:56 - 00:27:57]: [00:27:56] So, exactly.
Marilynn [00:27:57 - 00:28:26]: [00:27:57] You know that saying, like, best time to start was yesterday. [00:28:00] The next best time to start is today. [00:28:01] Like, if you haven't been doing those things, like, let this be that wake-up call, right? [00:28:06] Like, what do you want the rest of your life to look like? [00:28:08] And the last one we'll talk about is how building muscle builds resilience. [00:28:12] And we talked about this already. [00:28:13] Like, you handle stress better, you handle illness better, you handle aging better, like we just talked about. [00:28:19] Basically every area of mental and physical health, you perform, you do better. [00:28:24] It is protective. [00:28:25] That's why I said it is necessary.
Marilynn [00:28:26 - 00:28:45]: [00:28:26] And it's like, you're investing in your future self by building your muscle. [00:28:30] So, this is what we're talking about when we say that building muscle actually changes your life. [00:28:34] It is not just the aesthetic piece. [00:28:36] That's a, that's a wonderful part of it, but it is literally how you move through the world. [00:28:40] Jordan, take us through the next piece, which is why muscle lets you actually eat more. [00:28:44] While staying lean.
Why Muscle Lets You Eat More (and Stay Lean)
Jordanna [00:28:46 - 00:29:11]: [00:28:46] I love this because I was the girl that used to say I could look at a chocolate bar and gain 5 pounds, and now I'm not her anymore. [00:28:54] And I think this is the comparison that I wanna make for you if you're listening. [00:28:59] It's like the chronic dieter with no muscle cuts her calories down over time. [00:29:04] Her metabolism has downregulated and adapted to fewer calories. [00:29:08] She's eating very little to maintain a body she's not even happy with.Marilynn [00:29:12 - 00:29:12]: [00:29:12] Yeah.
Jordanna [00:29:12 - 00:29:27]: [00:29:12] And there's no room to cut any further, which is why she ends up increasing her activity even more. [00:29:19] There's no buffer there for her. [00:29:20] There's no room for deviation. [00:29:23] And as a result, she ends up gaining weight every time she does eat a little bit more.
Tijana [00:29:28 - 00:29:28]: [00:29:28] Uh-huh.
Jordanna [00:29:28 - 00:29:59]: [00:29:28] Compare that to the woman who's focused on building muscle. [00:29:32] Her mo— body is metabolically active. [00:29:35] Muscle tissue burns more calories at rest than fat tissue does. [00:29:39] It requires more fuel on a daily basis. [00:29:43] So therefore she can actually eat more. [00:29:46] She can fuel her training better. [00:29:48] She can enjoy her life more because that fuel is used efficiently. [00:29:52] And she has that buffer, that range in which to eat and enjoy, which is the flexibility that we want everyone to have.
Marilynn [00:30:00 - 00:30:00]: [00:30:00] Right.
Jordanna [00:30:00 - 00:30:42]: [00:30:00] What you do to lose your weight in a fat loss phase is not what you do in a maintenance phase. [00:30:08] You need to be in a caloric deficit to lose weight. [00:30:11] We know that, but when you haven't gone through a proper reverse and maintenance phase and learning how to live there with the energy that you guys have talked about, with the muscle, with the resiliency, with all of those things, the room in your food to eat more, this is when you're starting to then set the new baseline for how you're going to live outside of dieting. [00:30:34] This is when you graduate from, I could look at a chocolate bar and gain 5 pounds, to if I really wanted the chocolate bar, I could have it and I would just be fine.
Tijana [00:30:43 - 00:30:43]: [00:30:43] Yeah.
Jordanna [00:30:43 - 00:31:07]: [00:30:43] So this is what we want for every single one of you. [00:30:47] We want you to graduate away from the fear of eating more. [00:30:52] The idea of eating more to look better feels backwards to a woman who has spent so many years eating less and dieting in order to change her body. [00:31:00] And with the Hyperfixation on being skinny. [00:31:04] But this is exactly why the approach kept you stuck.
Marilynn [00:31:07 - 00:31:07]: [00:31:07] Yeah.
Jordanna [00:31:07 - 00:31:38]: [00:31:07] And it was never gonna get you where you wanted to go because at some point you have to wean your body into eating more. [00:31:14] And when you have enough muscle, you've been working on that, you've been doing progressive overload, you've gone into lean outs and builds, you then have the base of muscle, which allows your metabolism to require more food. [00:31:27] and allows you to eat more. [00:31:28] And that is going to be the upgrade that y'all are looking for. [00:31:33] So that is my favorite piece of that. [00:31:35] And T, I want you to bring us home on this one. [00:31:38] Go for it.
Takeaways and How to Move Forward
Tijana [00:31:39 - 00:32:23]: [00:31:39] Absolutely. [00:31:39] So, you know, what I want to share with you guys here is that we have started this episode in a vulnerable place, right? [00:31:44] Like we were sharing about our stories and where we came from and how we were chasing skinny and being smaller. [00:31:51] And we all had the common denominator of thinking that this would make our lives better and we would just live happily ever after. [00:31:58] And that's not what happened. [00:31:59] We couldn't maintain it, and it brought us a lot of emotional turmoil, to say the least. [00:32:04] But here's what we know now, and this is the wisdom we wanna pass on to you, is that skinny was never gonna fix us, and it's not gonna fix you either. [00:32:11] What you ultimately want is probably to live in your best body, whatever that looks like for you. [00:32:17] And it could mean changing your body composition, but We wanna make sure that the take-home message here is that you're focused on the right thing.Tijana [00:32:23 - 00:32:47]: [00:32:23] Like, what's actually gonna bring you closer to the look and the feel that you're after? [00:32:27] It's not a smaller number on the scale. [00:32:28] It's not eating less. [00:32:29] It's not doing detoxes. [00:32:30] It's not counting points. [00:32:32] It's not all these things that are just very, very shortsighted. [00:32:35] So, please go to school on our mistakes. [00:32:37] That's the take-home message here. [00:32:39] And remember, if, if you want to stop chasing skinny and start chasing stronger and sculpted and build your best body, this is exactly what we map out for our clients.
Tijana [00:32:48 - 00:32:59]: [00:32:48] So apply with us at getsculpted.ca/contact and we will build something wonderful together. [00:32:54] All right, ladies, we are so excited to have you here with us and to have you in the next one. [00:32:58] And we hope to see you there.
Marilynn [00:32:59 - 00:32:59]: [00:32:59] Bye.