Your New Standards for Your Sculpted Life
In this episode of Get Sculpted, hosts Tijana, Jordanna, and Marilynn reveal 12 Sculpted standards to keep you motivated and consistent with exercise.
"I just need more motivation to workout" – Stop. Right. There. What if everything you've been taught about staying consistent with exercise is completely wrong? In this mind-shifting episode, we're exposing the real reason you can't stay consistent with your workouts (hint: it's not your motivation), and revealing the exact framework that's helping women transform their bodies without relying solely on willpower.
You’ll learn why setting new standards – not finding motivation – is the secret weapon for building unstoppable fitness habits that last. Join hosts Tijana, Jordanna, and Marilynn as we break down our proven "12 Sculpted Standards" - the foundational principles that have helped countless women build sustainable fitness habits and transform their bodies.
Here’s what we cover:
Why being "prepared, not surprised" is the secret weapon for maintaining healthy habits, especially during challenging times
How successful women build a fit life that lasts by focusing on working smarter, not harder, with their workouts and nutrition
A new approach to meal preparation that makes healthy eating sustainable, even if you don't love cooking
How building your dream body and dream life are intrinsically connected, and why one fuels the success of the other
Why community support is crucial for long-term fitness success and how to leverage it for better results
The surprising way that celebrating small wins can accelerate your progress and keep you motivated to workout consistently
The “12 Sculpted Standards” aren't just another set of guidelines – they're your blueprint for building unshakeable fitness habits that stick like glue, even when life throws its worst chaos your way.
Be prepared and not surprised. When people tell me I have difficulty staying consistent, it is simply 99.9% of the time due to lack of preparation…That's very figureoutable - it means having the right time management and coming back to being prepared
-Coach Tijana
We'd love to hear which standard resonates most with you and how you plan to implement it in your own fitness journey. Share your thoughts with us on Instagram @GetSculpted and join our supportive community of women who are committed to building their dream bodies and dream lives together!
Related Episodes:
Episode 15: Being an Active Participant in Coming Out of a Dark Season with Lindsay Craig
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:
Because here’s the thing:
You might think, “I just need motivation to get started.” Or maybe you've heard, “Discipline is what you need when motivation runs out.”
While that’s true, you can’t rely solely on discipline either.
When you set standards, you're telling yourself: ➡ This is the bare minimum I will accept for myself. ➡ This is how I live my life. ➡ I am not settling for less.
And this is what will ultimately take you to your goals.
The minimum daily standards we set must be based on the person we are becoming. Because the reality is:
The habits you have right now have gotten you to where you are—whether that’s a place you love or one you want to change. If you want a new result, you need new standards. You might not even know what that looks like yet.
That’s why we created and implemented our 12 Sculpted Standards—the non-negotiables that we help our clients set to become their fittest, strongest, and most confident selves.
And today, we’re sharing them with you!
Sculpted Standard #1: Work Smarter, Not Harder
[Tijana] This is a huge one. We need to stop thinking that more time equals better results.What does this actually mean? ✔ Eating efficiently—batch cooking, meal prepping, and eliminating decision fatigue about food. ✔ Training smarter—not spending 5-6 hours in the gym per week, but training with intention for 3-4 hours and lifting heavier. ✔ Following a structured program, not just randomly working out to sweat.
It’s all about maximizing results while minimizing wasted time.
[Jordanna] Honestly, "work smarter, not harder" is a philosophy that applies to everything—our coaching, our business, and even our personal lives. We’re all busy, but we don't have to make things harder than they need to be.
[Marilynn] Yes! So many women tend to overcomplicate things and go from zero to 100. Instead, let’s optimize what we’re already doing, trim the fluff, and keep it simple.
Sculpted Standard #2: Full Commitment—No Half Measures
[Tijana] We were going to call this one: "Don't half-ass anything. Use your full ass." 🤣If you’re already dedicating the time and mental energy, why not fully commit?
✔ Your workouts—are you just going through the motions, or are you fully engaged? ✔ Your nutrition—are you eating with intention, or mindlessly snacking? ✔ Every other area of your life—are you giving 100% or just checking the box?
If you want next-level results, you need next-level commitment.
Sculpted Standard #3: Be Prepared, Not Surprised
[Tijana] Whenever someone tells me they struggle with consistency, 99.9% of the time, it comes down to lack of preparation.✔ Start each week with a plan—don't wing it. ✔ Remove friction—set up your meals, workouts, and schedule ahead of time. ✔ Save mental energy—eliminate decision fatigue and just execute.
[Jordanna] Whenever I’ve fallen off track, it’s always because I stopped preparing. And getting back on track? It’s always by returning to the basics.
Sculpted Standard #4: Follow Your Plan, Not Your Mood
[Tijana] This is where tough love comes in: Just. Do. The. Thing.✔ You won’t always feel like working out—but do it anyway. ✔ You might want to eat junk food for dinner—but make a better choice. ✔ You cannot rely on motivation—it’s fleeting.
Your future self will thank you.
[Marilynn] We show up for work, our kids, and our responsibilities—even when we don’t feel like it. Why not show up for ourselves the same way?
Sculpted Standard #5: Home-Cooked is the Default
✔ Your best results come from home-cooked, nutrient-dense meals. ✔ Eating out is fine occasionally, but it cannot be the norm. ✔ Control what goes into your food, and you control your results.[Marilynn] I hate cooking, but I do it because I know it’s what gets me results. And guess what? It doesn’t have to be complicated.
[Jordanna] Same! If I can go from burning water to writing cookbooks, anyone can learn how to make simple, healthy meals.
Sculpted Standard #6: Build a Fit Life That Lasts
✔ Fitness is not a phase. It’s a lifestyle. ✔ You adapt during busy seasons—you don’t quit. ✔ Your habits anchor you, even in tough times. [Tijana] We want you to get to the point where your identity is: ✔ "I work out because I love it." ✔ "Fitness is just part of my life."
Sculpted Standard #7: Your Dream Body, Your Dream Life
✔ The way you show up in fitness is the way you show up in life. ✔ Discipline, confidence, and strength carry over into every area. ✔ When you build your best body, you build your best life.
Sculpted Standard #8: Be an Active Participant & Create Momentum
✔ Struggles happen—but you don't quit. ✔ The most successful women pull themselves out of a slump. ✔ Your fitness habits keep you grounded.
Sculpted Standard #9-12: The Power of Community
✔ Lean into community—success is multiplied when we support each other. ✔ Celebrate every step—don’t wait until the “end” to acknowledge progress. ✔ Pay it forward—when you reach success, inspire someone else. ✔ Recognize progress in the moment—what you focus on, grows.[Jordanna] Our community is the nicest place on the Internet—because we won’t let you fail.
[Tijana] These 12 Sculpted Standards will help you build your dream body AND your dream life.
Save this episode, re-listen to it, and share it with someone who needs this message.
And next week? We’re breaking up with the scale and talking about why it does NOT define your success—with Coach Jordanna.
You won’t want to miss it.
See you in the next one! 💛