Stuck In A Plateau? Here Are 3 Steps To Go From Soft To Sculpted
In this episode of Get Sculpted, Coach Tijana shares three strategies to break through your fitness plateau and achieve the lean body you deserve.
Hey, Coach Tijana here - Remember when you first started your fitness journey, seeing exciting changes week after week? Now, despite your consistent workouts and careful eating, the scale won't budge, and the mirror shows the same soft reflection. I know exactly how this feels. Breaking through a weight loss plateau felt impossible even though I was doing everything "right." I spent hours on cardio, followed a strict vegan diet, and made everything from scratch, only to look "skinny" but not strong or sculpted.
This episode isn't about working harder or being more dedicated - it's about working smarter. After 13+ years in the fitness industry and overcoming my own plateaus, I’m breaking down the exact strategies that will take you from soft to sculpted. I will explain why eating "healthy" isn't enough when it comes to body composition and why your current workout routine might be ticking boxes without delivering results.
Here’s what I cover:
How to train with the intention and intensity needed to build a sculpted physique
The critical difference between "eating healthy" and "eating for body composition" (and why this misunderstanding keeps most women stuck)
How seemingly insignificant habits and "small things" might be the exact factors derailing your progress
Why tracking your food doesn't have to create an unhealthy relationship with eating (and how it can actually do the opposite)
The protein and carbohydrate ratios you need for building lean muscle and achieving that "toned" look
How to identify your personal 1% improvement opportunity that will finally break through your plateau
What's the one small habit that might be keeping you stuck in your fitness plateau? Take a moment to reflect on your training approach, nutrition habits, and those little things you've been letting slide – which of these areas needs your focused attention right now?
“You need to make sure that your calories and your nutrition are aligned with someone who wants to get fit and sculpted, and that includes not undereating.”
-Coach Tijana
I'd love to hear which of these three steps resonated most with you and what action you're committed to taking! Connect with me on Instagram @getsculpted.ca to share your biggest takeaway, and don't forget to leave a five-star review if this episode helped you – it allows me to reach more amazing women just like you who are ready to break through their plateaus and get sculpted!
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:
Hey friend, welcome back to the Get Sculpted podcast. It’s Coach Tee here, and I’m coming at you with a solo episode today to talk about something I know a lot of you are feeling—that frustrating plateau.
This episode is for the woman who's doing all the right things—you’re moving regularly, eating clean, and showing up consistently—but your body isn’t reflecting the effort you’re putting in. You look in the mirror and think: "I don’t even look like I work out."
Yeah. I’ve been there.
I used to do everything—cardio almost every day, biking everywhere, eating super clean, even making my own almond milk from scratch. I was the poster child for healthy living. And guess what? I lost weight... but I didn’t look sculpted. I didn’t have the muscle tone I wanted. And the moment I loosened up a little, the weight would come right back.
So in today’s episode, I’m going to break down the three exact shifts that helped me—and now help our clients—go from “kinda fit” to sculpted AF. Let’s dive in.
Step 1: Upgrade Your Training Skills
Yes, you’re moving your body. Yes, you’re showing up. But are you training with intention? Because more time in the gym or more sweat doesn’t necessarily equal better results.Here’s the truth:
If what you’re doing right now got you to your current body, doing more of the same won’t take you further.
To start sculpting muscle, here’s what you actually need to focus on:
Lift heavy enough. You should be lifting to the point where you can’t do another rep without sacrificing form.
Master your form. If your squat form isn’t dialed in, you’re not actually targeting your glutes, quads, and hamstrings like you think.
Follow a plan. Not random YouTube workouts, not Instagram swipe-throughs. You need a structured plan that progresses over time.
Track your lifts. Record your weights and strive to lift more over time.
Go all in with your reps. Every set, every rep—focus on form, control, and mind-muscle connection.
Even if you’ve been lifting for years, I promise there’s still room to level up. I’ve been training for over a decade, and I still film my workouts and ask for feedback. Always be open to refinement.
Step 2: Dial In Your Macros
Now let’s talk nutrition.You might say, “I eat clean. I eat healthy.”
And that’s great. But there’s a big difference between eating for general health and eating for body composition.
Here are the most common mistakes I see:
Eating healthy foods—but in imbalanced portions (i.e., too many carbs, not enough protein).
Under-eating protein or only including it at 1–2 meals.
Not eating enough calories to support muscle growth.
If you want to be lean and sculpted, you can’t just eat “well.” You need to eat intentionally. And that starts with tracking your macros—even just for a short season.
Here’s what to aim for:
Protein: About 1g per pound of body weight.
Carbs: About 1.3x your body weight (in grams), especially if you’re lifting regularly.
I know tracking sounds like a chore. But it takes 5 minutes a day. And no, it won’t damage your relationship with food. In fact, it’s the opposite: Understanding your food is the first step to having a healthy relationship with it.
Once you’ve done the tracking, you can move on to intuitive eating. But you can’t guess your way there. You have to earn it with awareness.
Step 3: Stop Letting the Small Stuff Slide
This is where most women get stuck—because the things that are sabotaging your progress seem small.But let me tell you: The small stuff adds up.
A couple of bites, licks, and tastes every day?
A glass or two (or three) of wine on the weekend?
Hitting snooze instead of hitting your morning walk?
Mindless snacking or emotional eating?
Those little choices compound. And I’m saying this with love—because I used to do it too.
And listen, I have a strong opinion about the snooze button: it doesn’t belong in your 2.0 lifestyle. Every time you hit snooze, you’re sending a message to yourself that your goals can wait. And they can’t.
Same goes for alcohol. If drinking is a regular part of your week, and you’re not seeing results—that might be the thing. I’ve been through this journey myself, and quitting alcohol changed everything for me—not just my body, but my life.
So I’m not saying you need to be perfect. I’m saying—bring awareness. Audit your habits.
Then ask:
What’s one small thing I can tighten up?
Bringing It All Together
Let’s recap the three steps to go from soft to sculpted:Train with intention and intensity.
Lift heavy.
Follow a plan.
Track your progress.
Get feedback on your form.
Eat with purpose.
Track your macros.
Make sure you’re eating enough protein and calories.
Focus on fueling your training, not just eating “healthy.”
Dial in the details.
Eliminate the “just a little bit” mentality.
Audit your habits (snooze, wine, bites of this and that).
Strive to be 1% better every day.
Your Action Step
Now I want you to do a quick self-audit:What’s one thing you’re going to focus on this week to break your plateau?
Maybe it’s starting to track your food.
Maybe it’s lifting heavier.
Maybe it’s cutting back on wine.
Maybe it’s simply not hitting snooze.
Whatever it is—DM us on Instagram (@getsculpted.ca) and tell us your takeaway. We’d love to hear what you’re working on and share a resource to help.
And if this episode gave you value, please take 30 seconds to share it with a friend, and consider leaving a five-star review—it helps us reach more amazing women like you.
Thanks for being here. You’ve got this. Keep showing up, keep getting better, and keep sculpting the strongest version of yourself.
Until next time 💪