Get unstuck so you can lose fat, change your shape, and see visible muscle definition.
Stuck to Sculpted is my fat loss and body recomposition coaching process for women 35+ who are tired of putting in the work and not seeing the results. I blend science-backed fitness and nutrition strategies with a straightforward approach to take you from soft, frustrated, and stuck to strong, defined, and sculpted. If you feel like you're pushing hard in your workouts and eating 'clean' but not seeing results in the mirror, you're exactly who I work with.
You're doing the work.
Your body should show it.
You’re not new to this. You've downloaded all the workout plans, tried all the diets, and signed up for every fitness challenge that promises fast results.
I'm sure you've been eating "clean" for years, and you probably workout almost daily thinking you just need to "keep doing more."
And yet… your body looks the same. Soft. Fluffy. Puffy. Blah.
Most of the women I work with come to me after years of:
-
Eating mostly "healthy" but not losing weight
-
Doing lots of cardio or HIIT with no change in body composition
-
Sprinkling in strength training but never making it a focus (because they're scare of "bulk")
-
Feeling stuck in cycles of starting and stopping programs that never last
The reality is — especially as we age — moving more and eating less isn't it.
Fat loss and getting that "toned," defined look is about fueling your body with what it actually needs, letting go of over-restrictive rules, and building muscle with strategic, progression-based strength training,
And that's exactly what we do inside Stuck to Sculpted.
The Shifts We Make in S2S:
In Stuck to Sculpted, I take you through key shifts in your training and nutrition that are required to drop body fat and build lean, sculpted muscle you can see.
Shift One: Training to build muscle (not burn calories)
When you shift the focus from losing to building, this is how you actually get lean and sculpted. Muscle is metabolically active tissue, meaning the more muscle you have, the higher your metabolism and the more calories you burn around the clock — not just during workouts.
This effectively turns up your body’s fat-burning dial. And no, this doesn’t mean getting bulky. My programming is intentionally designed to build curves in the right places while enhancing shape and definition — not unwanted mass.
Shift Two: Doing less cardio (not more) to release stored fat
Most women in their 30s, 40s, and beyond have spent years relying on cardio to “lose weight.” The problem? More cardio often does the opposite.
Excessive cardio — especially high-intensity work like HIIT — keeps cortisol (your stress hormone) elevated. Chronically high cortisol signals the body to hold onto fat, particularly in the midsection. On top of that, too much cardio can break down the lean muscle tissue we’re trying to build. Less breathless, sweaty workouts. More strategic movement.
Shift Three: Eating the right calories and macros (not guessing)
Fat loss and body recomposition is a math problem. You simply won’t achieve a sculpted, defined look without knowing your numbers.
Generic calorie calculators don’t account for your current metabolic function, which is why they’re often inaccurate. Inside Stuck to Sculpted, you receive a personalized Recomp Roadmap with customized macros and nutrition phasing so you know exactly how to eat for your body. And if you’re new to tracking, I walk you through it step-by-step.
Shift Four: Rebuilding your metabolism through strategic reverse dieting (when needed)
Many women I work with have been unintentionally under-eating for years — living in a chronic calorie deficit without realizing it. When this happens, your metabolism adapts by slowing down to survive on fewer calories.
Since metabolism drives fat loss, this is when progress stalls and fat sticks around. The solution isn’t eating even less — it’s rebuilding metabolic capacity through a strategic, gradual increase in calories that follows your body’s feedback, not a random plan on paper. If you need a reverse, it will be part of your personalized Recomp Roadmap.
Shift Five: Committing to the long game (not quick fixes)
Body recomposition is a long-term process. This is not a “get shredded in 12 weeks” program — and anyone promising that is simply putting you into a severe calorie deficit (even if they don’t call it that). You might see fast results… but you already know how that story ends. This approach is about results that last — not another cycle of losing, regaining, and starting over.
Stuck to Sculpted is for the woman who is done with the noise. She’s:
-
Tired of eating less (or inconsistently) with nothing to show for it
-
Working out regularly but not seeing real body changes
-
Strength training, yet still holding onto fat
-
Ready to finally see muscle definition in the mirror
-
Done chasing quick fixes that never last
-
Willing to let go of outdated diet rules and trust the recomposition process
-
Ready to invest in a coaching program that teaches lifelong strategies for a leaner, stronger body — and a level of confidence she’s never had before
Here's why it feels like nothing is working:
❌ You're relying on random workouts and cardio.
Sweating through endless circuits, taking bootcamp classes, or hopping around YouTube might feel like you’re doing something. But those workouts aren’t designed for creating muscle definition. They burn calories, but they don’t apply the necessary progression and techniques requires to build lean muscle and sculpt your shape.
❌ “Eating clean” isn’t the same as eating for fat loss.
Healthy foods are great. But fat loss comes down to math. If you’re not eating the right amounts for your body and goals (not just what a calculator says), you’ll stay stuck no matter how clean you're eating.
❌ Your metabolism isn't working the way it should.
You're working out consistently and eating "pretty healthy," but you're likely under-eating (or eating inconsistently) and over-stressing your body. This has caused your metabolism to slump, which is why you're not able to burn fat.
Here's how you actually sculpt your body:
✅ Structured strength training designed to progress you forward
Most women bounce between random workouts, never following a true plan. A real program uses specific techniques, such as progressive overload, so your workouts are intentionally designed to get more challenging over time in a strategic way. That’s how you build muscle and actually sculpt your shape.
✅ Macros customized to your needs and goals
Clean eating isn’t enough. Mindful eating isn't enough. Fat loss is math. However, online calorie calculators don't factor in your current metabolic function. You need to know what your current intake actually is, learn where it should be, and follow a strategic plan to get from where you are to where you need to go.
✅ A systematic process for shifting your workouts and nutrition to get results
Another fitness challenge isn't going to give you the body of your dreams. What will? Making the necessary shifts in how you're working out and how you're eating for long-term body recomposition. You need a clear roadmap to take you from spinning your wheels to actually seeing visible results.
This is Stuck to Sculpted
Where work meets results.
What's included:
Inside Stuck to Sculpted, I give you the structured programming, personalized nutrition, and guidance you need to get unstuck and start seeing results. Here's what you get:
-
A 12-week structured strength training program with built-in progression targeted to build lean muscle and a sculpted shape (gym and home versions; must have a range of dumbbells, an adjustable bench, and resistance loops if working out at home)
-
4- or 5-day workout split, with workouts that average 45-60 minutes (I'll also encourage you to get 7-10k steps daily, on average; no other cardio needed)
-
Guided workouts are delivered via my app with video demos from me for every move, modification options, rest timers, and rep/weight tracking
-
Custom macros + personalized nutrition phasing roadmap to help you get from where you are currently to where you need to go (if you're not currently tracking, that's okay, I'll help you get started)
-
Exclusive Stuck to Sculpted podcast for S2S clients only where I'll teach you how to eat and train to get the body you want and feel your best
-
Sample days of eating, easy meal ideas, and guidance for things like eating out, building in flexibility, and keeping things simple
-
Monthly 'office hours'/coaching calls with me where you can jump on Zoom to ask me questions and get direct guidance from me
-
Support and feedback directly from me in our group DM chat, where you'll also be able to connect with other S2S clients
Client Results
Meet Kassie:
Hi, I'm Kassie! I'm a Certified Personal Trainer and Certified Nutrition Coach through NASM.
I'm also a mom of two in my 40s who struggled with my weight and binge eating for my entire life
I created Stuck to Sculpted for women like YOU, because I was you.
I did all the diets. Tried all the things. And as I got closer to 40, absolutely nothing was working anymore.
When I shifted my focus from losing to building, THAT is when I got my best body at 40 years old and became the most confident and healthiest version of myself.
I hate seeing other women put in all the work and not have results to show for it in the mirror. That's why I created Stuck to Sculpted. So you can stop spinning your wheels on workouts that don't work and diets that suck. And start seeing actual change.
So let's do it.
Common Questions
→ Q: "I feel like I know what to do, but just not doing it. Is this for me?"
Perfect — that’s who I work with. My clients often have experience with fitness and nutrition, but they're overwhelmed. They need clarity and practical guidance.
→ Q: Do I have to follow a meal plan or weigh all my food?
No rigid meal plans here. I’ll give you macros, sample days, and practical meal ideas — Yes, I do require that you track macros, because we can't make change if we don't know the math. But I teach you how to eat in a flexible, sustainable way.
→ Q: What if I have a crazy schedule?
Getting a sculpted physique is actually about doing less, not more. Your workouts will average 45-60 minutes, 4 days per week, and it can be customized to your schedule.
→ Q: Do I work with you or an assistant?
Directly with me. My assistants do not build programming or provide any coaching to clients.
→ Q: Can I really get results from home?
Your results are going to depend on how much you challenge yourself with weight selection. If you have a wide range of dumbbells (or adjustable dumbbells) that allow you to lift heavy enough that the 10-12 rep range is really difficult, then yes, you will have no problem getting results from home. You also need an adjustable bench and one or two resistance loops. I also highly recommend getting a "bellabooty" band off Amazon, which will allow you to go heavier on hip thrusts with dumbbells.
→ Q: Do I have to use a specific macro tracking app?
I recommend My Fitness Pal premium (this is what I use) or Cronometer, as both of these options sync with my app so you can see all your information in one place. However, you can choose whichever app you'd like.
→ Q: When can I expect to start seeing results?
You've probably heard that you will feel changes before you see them, and that's true here. My clients generally experience more energy and less bloating within a few weeks, and they start seeing changes in the mirror and their clothes within the first couple of months. But your results will depend on where you're starting from and if you're committed to following the process.
→ Q: What are my options after the three months?
Many of my clients choose to continue in Stuck to Sculpted beyond the initial three months, with the goal of reaching their "maintenance" point. With each round, you'll get a new/updated Recomp Roadmap with personalized nutrition phasing based on your progress. However, you may feel that you learn everything you need in the first round and are able to apply it on your own going forward. That's great, too! My goal is to give you life-long strategies you can continually implement on your own.