Sustainable Fat Loss for Moms: Eat More, Gain Strength
Discover sustainable fat loss strategies for moms, learn how to build strength, eat more, and transform your body without endless dieting on this episode of Get Sculpted.
Think sustainable fat loss means endless restriction and saying no to the foods you love? It doesn’t. You can transform your body, build strength, and still enjoy your life, especially as a busy mom.
In this episode of Get Sculpted, Coach Jordanna sits down with Coach Courtney to discuss her real-life journey from extreme dieting and burnout to achieving a sustainable body transformation. From losing weight after pregnancy to finally finding balance with food and fitness, Courtney’s story proves you don’t have to live in the all-or-nothing cycle to see results.
Eating more (not less), lifting with intention, and building flexible habits are the keys to lasting success. And when you shift your mindset away from perfection, you create space for a fit lifestyle that works with motherhood, not against it.
Here’s what we cover:
Why sustainable fat loss requires more than a calorie deficit, and what really moves the needle
How building muscle and strength creates a lasting body transformation for moms
The surprising benefits of eating more, fuelling your workouts, and ditching food restriction
Why flexible nutrition beats rigid dieting every time
How shifting your mindset helps you find freedom, confidence, and consistency
This isn’t about punishing workouts, skipping family meals, or obsessing over the scale. It’s about creating a strong body, a calm mind, and a lifestyle you can actually maintain.
Don’t be afraid to eat more and lift heavier. That’s where the real transformation happens.
-Coach Courtney
If you’ve ever felt stuck in the cycle of dieting and starting over, this episode offers the strategies, encouragement, and proof that a sustainable transformation is possible.
Now it’s your turn: What’s one shift you’re ready to make this week? Is it eating more, lifting with intention, or letting go of perfection? Share it with us and tag @getsculpted.ca—we can’t wait to cheer you on!
Meet Coach Courtney
Courtney is a 36-year-old mom of two, certified NASM Trainer, and Nutrition Coach. Her own fitness journey began after university, when she fell in love with lifting weights and lost 30 pounds. But what started as a passion quickly spiraled into disordered eating, overexercising, injuries, and burnout.
It wasn’t until she became a mom that Courtney realized lasting results required more than extremes, and it meant learning how to live a fit life that worked alongside family. Through transforming her body and mindset, she discovered a sustainable path where fitness and family can thrive together.
Now, Courtney is on a mission to help other women who feel stuck break free from quick-fix cycles and instead build habits and lifestyles that truly support their fitness and body composition goals.
Connect with Coach Courtney
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 for women who want to lose fat, build muscle, and reset their metabolism with science-based strategies and actionable advice.
We go beyond quick fixes and fad diets to give you sustainable fat loss strategies, strength training tips for women, and the mindset shifts that help you achieve lasting results. Think less guessing, more confidence, and habits that actually fit your lifestyle.
No matter if you’re just starting out or ready to level up your training, this podcast gives women the tools to lose fat, build muscle, and feel stronger in their bodies.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness pros with over 20 years of combined experience and 1,000+ client transformations, including a focus on helping women 40+ optimize their metabolism and build strength. You’ll get strategies designed for real bodies and real lives.
We’ll cover questions like:
Can you lose fat and build muscle at the same time?
What is the best way for women to lose fat without losing muscle?
How do I start strength training as a beginner woman?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
Is cardio necessary for fat loss?
If you’ve been searching for sustainable fat loss, women’s nutrition, and strength training that actually works, you’re in the right place. Join us every week to sculpt a stronger body and a more empowered 2.0 life.
Connect with us at @getsculted.ca on Instagram
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
Courtney [00:01:46]: Hi. Thank you. So excited to be here.
THE MINDSET SHIFTS MOMS NEED FOR FITNESS SUCCESS> Jordanna [00:01:49]: So happy to have you. I wanna dive right in and talk a little bit about something that a lot of women listening are struggling with too.
Courtney [00:02:10]: Well, I've always been into fitness since post university. I lost a lot of weight just exercising, eating healthy. I didn't always take the right route. It led to a lot of over exercising, led to undereating and a lot of restriction, like a lot of food restriction.
Jordanna [00:03:02]: Yeah. And it is different when you're a mom because that perspective isn't just about you anymore. It's about how it impacts your family and how you can manage all of your time and get everything done.
Courtney [00:03:46]: So anyone who knows me will attest that if I'm given a checklist with checkboxes and a plan to follow, I will do it.
Jordanna [00:04:38]: And how would you summarize, like, for somebody who's sitting in their car, driving their kids around right now, maybe out for a walk, trying to be like, well, how did you do this consistency thing?
Courtney [00:04:54]: So for example, in my 20s, I had to work out in the morning. If I didn't work out in the morning, I didn't trust myself that it would get done later in the day.
FINDING FREEDOM AFTER DIETING: BUILDING A FIT LIFESTYLE FOR LIFE
Jordanna [00:05:44]: I love that. Because that's ultimately what we're all after, right, Is to figure out how to build our best bodies, our best lives, a fit life that we love. [...] And one of the things that you and I have talked a lot about in coaching has been about how your real growth actually came after the dieting side of things, that the lean out piece was just the first step in a much longer journey for you.Courtney [00:06:52]: Well, I think the lean out phase, the fat loss phase for me was comfortable. I'm in a calorie deficit. I'm being really careful what I'm eating. I'm weighing and measuring everything that was really comfortable for me.
Courtney [00:07:53]: Yeah. So I was definitely nervous seeing the scale in chop, even if it was only, like, 0205 pounds. Like, it was very small increments. But what happened was this, like, overarching feeling of doing really good workouts and feeling really good and feeling really strong.
Jordanna [00:08:32]: What did you think would happen?
Courtney [00:08:34]: Well, I thought I would just start gaining fat. Right.
Jordanna [00:09:32]: Yeah. And the scale mattered a lot less to me.
Courtney [00:09:34]: Well, I just. That number meant a lot less.
WHY LESS IS MORE: CHANGING YOUR APPROACH TO TRAINING
Jordanna [00:10:33]: And so let's talk about the gym a little bit, because before 10, 15 years ago, you were spending a lot of time in the gym, hours and hours. And when we started working together, we shifted things into fewer days per week. I'd love to hear a little bit about your experience and your mindset. Shifting from more is better to more strategic effort is better and how you evolved from that place to the next.Courtney [00:11:03]: I don't ever remember thinking in, in my 20s that fitness was fun. I felt like if it didn't feel like punishment, then I wasn't dedicated enough or I wasn't trying hard enough, or I. I wasn't disciplined enough.
Jordanna [00:12:06]: And what would you tell women who are still sitting there being like, no, Courtney, you're lying. I still need to do 12 exercises. Like, what are they missing?
Courtney [00:12:16]: Well, I think it's the amount of intention and effort that they're putting into all those exercises.
THE IMPORTANCE OF MINDSET, FLEXIBILITY & SUPPORT
Jordanna [00:13:39]: I love that. And we're also testing some limiting beliefs around what movement patterns you feel comfortable with and being like, oh, let's get a form, check in and see what's going on there, and then we can make a change.Courtney [00:14:21]: Yeah. I can remember the last time that someone had critiqued me doing a squat.
Jordanna [00:14:48]: I love that. So the one thing I remember us talking about and this happened, I wanna say, maybe four or six months ago, at one point you said, I found my middle ground.
Courtney [00:15:36]: Yeah, I think a lot of what went on was on the inside for me.
Jordanna [00:16:20]: And what is like your family and friends, what have they noticed about you? Has shifted since you've done that.
Courtney [00:16:25]: I think overall, I am a calmer person. I have this calmness about me.
FOOD FREEDOM, FAMILY, AND FINAL ADVICE FOR WOMEN READY TO QUIT DIETING
Jordanna [00:16:48]: Of me that is so beautiful. And if I summarize, the number one thing that most women are looking for when I talk to them about goals outside of aesthetic, it is that I want a quieter mind, to focus on things that are way more importantCourtney [00:17:34]: Well, I think coaching was really important for me because I knew how to execute a plan.
Jordanna [00:18:11]: Tell me more. What is that other side for you?
Courtney [00:18:13]: Well, that's not just about eating less and moving more. It's about eating more, enjoying your life and doing exercise that is working for you.
Jordanna [00:18:25]: I love the story you told me when I think you were on March break and you went away with the kids for the first time overnight and you're like, I didn't even think twice about the buffet.
Courtney [00:18:46]: Oh, yeah. And to be that mom that eats the ice cream and chooses the fries.
Jordanna [00:19:33]: Normally you have an abundance mindset now when it comes to nourishing your body and you know that the food is always there or you could get it if you want to. And that puts you in the driver's seat, which is a really beautiful thing.
Courtney [00:19:46]: And showing my kids that that's a great way to treat food and think about our bodies and what we're putting inside it. There's room for everything.
LIVING THE LIFESTYLE: CELEBRATING PROGRESS AND HELPING OTHERS
Jordanna [00:19:54]: There really is. I love that so much. And so, like, let's talk about your photo shoot for a second because you weren't sure you wanted to do one and then you're like, okay, I'm gonna do one. What went through your mind leading up to it? Why did you decide to do it and what did you feel like you got out of it besides the pictures?Courtney [00:20:12]: It was very nerve wracking doing the photo shoot. I think that what was great about it for me was I had this goal and it was fitness related, but I didn't change my lifestyle leading up to it.
Jordanna [00:20:45]: And what do you feel like you got out of it after the fact that you were like, oh, that blew me away. I didn't even expect that.
Courtney [00:20:51]: Well, I think a confidence in, like, I did it, and I'm here now, and the pictures looked great.
Jordanna [00:21:22]: And that's an amazing thing to pull forward into now, coaching and paying it forward to other women as part of the Get Sculpted team. And tell me, like, what drew you into wanting to help others?
Courtney [00:21:35]: Also, I just feel like I need to, like, scream it from the rooftops that you can be done with a diet, and you can't live off your 1200 calories forever, and you shouldn't have to.
Jordanna [00:23:07]: That is unusually rare, and it shouldn't be. And like, this is our mission, right?
Courtney [00:23:13]: Like, to think that the only cardio I do now is just walking, walking my dogs, walking with my kids. When I think I told you I ended every workout with a hundred burpees.
Jordanna [00:23:24]: Yeah.
Courtney [00:23:25]: Why was I doing that?
Jordanna [00:23:26]: Because you were a psycho.
Courtney [00:23:30]: I probably could still do it.
Jordanna [00:23:31]: And no burpees anymore.
Courtney [00:23:33]: No, no.
FINAL ADVICE: TRUST THE PROCESS & FIND SUPPORT
Jordanna [00:23:35]: Do you have any words of wisdom that you want to leave our audience with, Kourt?Courtney [00:23:39]: I think just trust the process, you know, and be brave. You have to be brave. Put yourself out there, find the support you need, and don't be afraid to eat more to lift heavier. That would be my advice.
Jordanna [00:23:53]: That's amazing. Well, thank you. Thank you so much for making the time to pop onto the Get Sculpted podcast.