Create Your Shape with Jenny the Nutritionist: Recent Episodes
Jenny
Jenny the Nutritionist shares the strategy, structure, and science to take your body composition to the next level. She discusses the tools for ladies who work out, and want to look like they work out. The answer IS NOT working out more and eating less.She's combined her education (Licensed Nutritionist and Functional Nutrition Counselor), with her own experience as a Bikini Competitor and Crossfitter, to help hundreds of ladies build muscle and decrease body fat.To change your shape, I invite you to join my 4 month coaching program, Create Your Shape.
For a limited time, Create Your Shape SPRINT is officially open!
Same proven coaching. Different scope.
In this episode, I'm sharing exactly why I created this new 8-week coaching experience, who it's designed for, and how it differs from the full Create Your Shape program.
We'll cover:
• Who Sprint is the perfect fit for (and who it's not)
• Why this locked-in, focused timeframe may be what you’re needing
• What's included inside Sprint and how the coaching works
• The difference between Sprint and the full 4-month Create Your Shape experience
If you're already lifting weights and want your physique to finally reflect the effort you're putting in, this episode is for you.
Create Your Shape Sprint starts September 28th.
Bonuses:
• Join by August 9th and you'll receive a 1:1 strategy call with me. &
• Join by August 31st and you'll get immediate access to the Nutrition Sprint Kit and Create Your Shape Training Program so you can start making progress right now!
LIMITED TIME OFF: Work with Jenny in Create Your Shape SPRINT (8-weeks starting Sept. 28th 2026) → https://jennythenutritionist.com/create-your-shape/
Book a Consultation with Jenny → https://calendly.com/jennythenutritionist/consultation
Follow Jenny the Nutritionist on Instagram → @jennythenutritionist
[NEW CLASS: How to Look Fit, Be Well-fueled + Fully Energized] Link for class will be displayed here soon!
It's time for another Q&A!
This week, I'm answering three questions I’ve gotten recently, some multiple times and I know you might have the same questions.
We'll cover:
• Why you might be using the exact same macros as your last deficit... but feel starving this time
• Whether women in their 40s and 50s really need to "settle" when it comes to changing their shape
• How double progression actually works & why it’s
If you're trying to build muscle, decrease body fat, and look like you lift weights, these are the kinds of nuanced questions that make all the difference.
LIMITED TIME OFF: Work with Jenny in Create Your Shape SPRINT (8-weeks starting Sept. 28th 2026) → https://jennythenutritionist.com/create-your-shape/
Book a Consultation with Jenny → https://calendly.com/jennythenutritionist/consultation
Follow Jenny the Nutritionist on Instagram → @jennythenutritionist
Anna was already doing all the things, she is a fitness instructor after her engineering day job!
So why didn't she look as fit as she felt?
In this client interview, Anna shares how she stopped working harder, started working smarter, and finally built a physique, and a level of confidence, that matched the effort she was putting in.
We'll talk about:
• Why she thought something was "wrong" with her
• The mindset shifts that changed her relationship with food
• What finally made vacations and restaurants feel easy instead of stressful
• How she learned to fuel her body, train more effectively, and stop second-guessing every decision
• Why she now feels confident knowing exactly what to do to build muscle, decrease body fat, and maintain it long-term
If you've ever thought, "I should look fitter than I do," or felt like you're doing everything right but still missing something, I think you'll really relate to Anna's story.
P.S. Tomorrow 7/23 is the final day to join Create Your Shape! We start next week, July 27th. Now is the time to create your strong, fit, and confident shape and mind!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Started a calorie deficit and thought "Why is this so hard?"
Maybe you had to cut calories really low, felt hungry all the time, struggled to consistently hit macros, or finally lost body fat... only to realize you didn't love how you looked.
Calorie deficit isn't supposed to feel like that. Those are signs you missed these 4 primer steps.
In this episode, I'm sharing the 4 steps I use to prime your body BEFORE a calorie deficit so fat loss is easier, more sustainable, and helps you create a shape that actually looks like you lift weights.
We'll cover:
• The biggest signs you're not ready for a calorie deficit
• The four things that should already be in place
• How to create leverage before you ever decrease calories
• Why some women have an "easy" fat loss phase while others feel miserable
• How building muscle changes the way your body looks during fat loss
• How to make your next deficit feel dramatically different than your last one
If these five things keep happening to you during every calorie deficit... you're not broken. You're just not primed for one yet and this episode is for you!
Want to ensure you implement these 4 primer tools correctly and custom to you? You need to be in Create Your Shape! This is the program to have the coaching every step of the way and look like you lift weights! Enrollment is open now and closes next week!
P.S. New quick bonus: If you join between Sunday, July 12th and Thursday, July 16th, I'll send you a walking pad in the mail (yes, really!). It's a great tool for increasing movement throughout the day!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Create Your Shape is officially open for enrollment!
https://jennythenutritionist.com/create-your-shape
In this episode, I'm pulling back the curtain and sharing the exact process we use inside Create Your Shape to help women build muscle, decrease body fat, and create a shape that actually looks like they lift weights.
We'll cover:
- Who Create Your Shape is (and isn't) designed for
- Why so many smart, hardworking women feel stuck despite already eating well and lifting weights
- The exact 3-step strategy we use to build muscle, decrease body fat, and create definition
- What actually happens inside the 4-month program—from your custom strategy and weekly check-ins to coaching calls and the training program
- Why the goal isn't another diet, but a nutrition routine that runs on autopilot for years to come
- The biggest transformations my clients experience beyond just changing their shape
If you've ever thought, "I should look fitter than I do," this episode is for you.
New quick bonus: If you join between Sunday, July 12th and Thursday, July 16th, I'll send you a walking pad in the mail (yes, really!). It's a great tool for increasing movement throughout the day!
Enrollment closes July 23rd, and we get started July 27th.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Changing your shape takes longer than most think, but much shorter than the path most are currently on.
Knowing exactly how many weeks to build your shape allows you to reverse engineer your goal shape and dates. (aka soon would be a good time to start for next summer!).
In this episode, I'm breaking down the science, structure, and strategy behind the timeline to change your shape.
We'll cover:
• How quickly you can realistically build muscle and lose body fat
• How to structure building, fat loss, and maintenance phases
• What could add time in each phase
• Why learning the skills first makes fat loss dramatically easier
• My suggested timeline to be in your best shape by next summer
If you've ever wondered whether your expectations or your timeline is causing frustrating, and how to solve it, this episode is for you.
P.S. The next Create Your Shape class starts in just a few weeks! Join us now! Click here if you’d like to schedule a consultation call.
P.S.S I have a few 1:1 coaching spots left. These are my final spots for the rest of the year! Reply back with any questions, or click here to schedule a consultation call to see if it’s the best fit for you!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
What type of foodie are you? I’m not the Bougie Foodie, I’m the Volume Foodie.
The good news? You don't have to choose between enjoying food and looking fit BUT you do have to have tools to manage it.
In this episode, I'm breaking down the different types of foodies, why each one struggles in a different way, and how to manage your love of food while still building the shape you want.
We'll cover:
• The different types of foodies (and which one you are)
• My biggest pregnancy cravings and how I've managed them (and how this applies to all of the foodies)
• Overaching strategies & simple tactics for each type of foodie
• Savvy ways to adjust restaurants & family meals
• My favorite macro-friendly swaps and alternatives
• Smart ways to manage volume eating and sweet cravings
• Why the answer isn't more restriction, it's solving the root issue
If you’ve called yourself a foodie, but also want to look like you lift weights, this episode is for you.
P.S. I have a few 1:1 coaching spots left. These are my final spots for the rest of the year! Reply back with any questions, or click here to schedule a consultation call to see if it’s the best fit for you!
P.S.S. The next Create Your Shape class starts in just a few weeks! Join us now! Click here if you’d like to schedule a consultation call.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Lift heavy. Progress almost every week. Follow an intentional program that aligns with your shape goals.
That is my high level training philosophy. But what does that actually mean?
In this episode, I'm breaking down exactly how I approach training for women who want to look like they lift weights.
We'll cover:
• What makes a training program effective for muscle growth (not just burning calories)
• Why the same exercises should repeat week after week
• The ideal rep ranges, sets, and exercise selection for building muscle
• The biggest mistakes keeping women from seeing results in the gym
• How heavy you actually need to lift
• Why progressive overload is non-negotiable
• The difference between having good form and truly executing a movement well
• How to know if your training is actually working
If you've ever wondered whether you're doing the right workouts, using the right weights, or making progress as efficiently as possible, this episode is for you.
P.S. I have a few 1:1 coaching spots left. These are my final spots for the rest of the year! Reply back with any questions, or click here to schedule a consultation call to see if it’s the best fit for you!
P.S.S. The next Create Your Shape class starts at the end of summer, July 27th. However, join by June 30th and receive bonus coaching until we get started and $200 off. Click here if you’d like to schedule a consultation call.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
It’s somehow become shameful to want to look good naked.
As if it doesn’t have a strong correlation to your health, strength, vitality, and overall quality of life!
Or even just for the sake of free will and having a goal!
In this episode I’m sharing why you need to be more vain instead of pretending like you don’t have physique goals!
We'll cover:
• Why so many women feel guilty caring about their appearance
• The difference between vanity and self-respect
• Why wanting to improve your shape isn't any different than pursuing a promotion, degree, or personal goal
• The connection between your shape, health, strength, vitality, and confidence
• How improving your physique impacts how you show up in work, relationships, and everyday life
• Why it's okay to want to look fit, not just do fit activities
If society has ever made you hesitate to admit you want visible results from all your hard work, this episode is for you.
P.S. I have a few 1:1 coaching spots left. These are my final spots for the rest of the year! Email me if you’d like to details!
P.S.S. The next Create Your Shape class starts at the end of summer, July 27th. However, join by June 30th and receive bonus coaching until we get started and $200 off.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Summer is here and while most of us want to look our best in smaller clothes, we also need to manage more trips, events, and chaotic schedules.
Does it really make sense to do a calorie deficit now? If not, what is another option. Or how can I use this time strategically?
Inside this episode:
• The 2-week reset that can quickly help you look tighter, leaner, and less inflamed
• Macro & non-macro ways to maintain your shape through vacations, events, and summer outings
• The difference between “eating healthy” and actually maintaining your physique
• Why summer can actually be the best time to improve your training
• How to use extra activity (walking, biking, hiking, paddle boarding, etc.) strategically
• Why maintaining IS a goal and how to approach it intentionally
Whether your goal is maintaining, building muscle, or tightening up a little for summer… this episode will help you choose the right strategy for this season instead of fighting against it.
P.S. Want support over summer and beyond? I have 3 1:1 coaching spots left. These are my final spots for the rest of the year! Email me if you’d like to details!
P.S.S. The next Create Your Shape class starts at the end of summer, July 27th. However, join now and receive 2 bonus months of coaching June-July with monthly coaching calls. The next call is June 15th!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
3 - A Nutrition Routine is taking every single action/step/or thought that goes into building your shape, breaking it down piece by piece, making each piece the most efficient and mindless, and creating a system for all of those pieces to work together seamlessly.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
2- If you want to build muscle, decrease body fat, and change your body composition then you HAVE to be eating enough. If not, you're swimming upstream and making it way harder on yourself, if not impossible to build your next-level shape. I break down the science of eating more, the average calories ladies who are working out are burning and the 6 key factors to consider when you start eating more.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
1 - The number one tool to change your body composition is having a Nutrition Strategy. Eating clean for a week, doing the same thing repeatedly, or trying to cut calories all the time is not going to create your shape. In this episode, learn the 3 Steps to the Nutrition Strategy for ladies who lift, the critical components of each step, and how to implement the strategy for yourself.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
She was already doing everything right… lifting, staying active, eating “healthy.” But her body wasn’t reflecting the effort the way she wanted.
In this client interview, Megan shares how she went from fit to shredded, not by doing more, but by finally having a strategy.
If you feel like you’re putting in the work but not seeing that next level of definition… this episode will click.
Inside, we cover:
• Why doing more workouts was actually holding her back
• The biggest macro mistake she didn’t even realize she was making
• How she built defined abs (without 30-minute ab workouts)
• The simple nutrition structure that made everything easier (not harder)
• What changed when she stopped being the “garbage can” for her kids’ food
• How she now travels, eats out, and still stays on track
• The mindset shift that made the scale finally make sense
This is a real-life example of how strategic shifts can completely change your shape, without obsessing over every detail.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Last week we talked about how to read the scale. This week, we’re getting practical.
In Part 2, I’m sharing the exact T-Chart exercise you can start using every morning to understand what your weight is actually telling you while changing your body composition.
Because the goal isn’t to obsess over the number, it’s to understand it. Once you learn how to separate temporary fluctuations from true progress, the scale becomes data… not drama.
We cover:
• The simple T-Chart framework to use alongside your daily weigh-ins
• How to separate long-term trends from short-term fluctuations
• What to track from the previous 24 hours (and why it matters)
• How to start predicting your scale weight before stepping on
• How to identify patterns tied to food, recovery, inflammation, and training
• Real client examples of how to interpret outlier weigh-ins
If the scale has ever felt confusing, emotional, or random… this episode will help you start reading it with confidence instead.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The scale is one of the most misunderstood and useful tools when it comes to changing your shape.
Most people just want to see it go down… but in reality, it’s constantly giving you feedback on so much more than body fat. If you don’t know how to read it, you’re missing the data that actually drives decisions to make progress.
In Part 1 of this episode, I’m breaking down how to interpret your scale weight so you can stop guessing and start using it to your advantage.
If your weight feels random, frustrating, or confusing… this will change how you see it completely.
We cover:
• What actually makes up your scale weight (and what can change daily vs. long-term)
• Why the scale going up can be a good thing
• How to spot patterns related to recovery, training, sleep, and inflammation
• The difference between true progress vs. short-term fluctuations
• Why “I have no clue” means you don’t have enough data (yet)
Plus, how to start thinking about the scale as a tool for body recomposition, not just fat loss.
Part 2 next week: the simple daily scale exercise that ties it all together.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
There are a few things I’m realizing lately… we were just never taught.
Like warm-up sets. Or how people actually hit 150g of protein. Or how to realistically handle a trip while in a deficit without feeling like you ruined everything.
In this episode, I’m breaking down these “missing skills” that can completely change your results once you actually understand how to apply them.
We cover:
• What warm-up sets actually are (and how they make your working sets way more effective)
• How to consistently hit 150g of protein without overthinking it
• Simple ways to build high-protein meals (and where shakes fit in)
• How to approach trips during a deficit without falling off track
• Why seeing these as skills (not willpower) changes everything
Because once you know what to do, you don’t have to try as hard!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Taking a break from my normal podcast programming to share our story and common questions about…
Why after 4 years, we’re leaving Bali and what’s next!
We’ve lived abroad for over 7 years now, and feel fortunate enough to have been welcomed by the Balinese and able to call this island “home” for the majority of that time.
It’s been the best journey of our lives and at the same time, we’re ready for the next chapter.
If you’re curious about Bali or this journey, take a listen to the most recent episode on the Create Your Shape podcast.
I share why Bali is amazing, some things that aren’t on the highlight list, where we’re heading next and why, and answering the most common question…
”ARE THE CATS COMING WITH YOU?!?!”
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
You’d get an “A+” on your form in any group fitness class… But now you want to go beyond basic form and create a muscle stimulus with each rep.
In this episode, I’m breaking down the 6 training mistakes I see every single week (even in experienced lifters) that are holding you back from taking your training and muscle gains to the next level. And exactly how to fix them so your effort finally reflects in your physique.
We cover:
• Why too much exercise variety is killing your progress
• The difference between chasing a burn vs. building muscle
• Identifying and engaging the muscle you’re trying to train
• How many seconds to use on the concentric and eccentric (and why speed is working against you)
• “The wiggle” that’s costing you tension and results
• Why stopping early is keeping your body the same
If you love training, show up consistently, and feel like you should be further along by now… this one’s for you.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The first 80% of effort gets you healthy. The final 20% is what makes you look fit. Most women I work with can get to that “lean, healthy” range (~25% body fat ~75% lean muscle mass) without much friction. But getting to that next level 20%/80%, where you look toned, defined, and like you lift? That’s where things feel harder and where people who have always been fairly healthy, get stuck.
In this episode, I’m breaking down what that final 20% actually looks like and why it feels so different than what you’ve been doing your whole life.
We cover:
• The difference between looking “healthy” vs. looking fit
• What it actually takes to move from ~25% → ~20% body fat
• The common mistakes keeping healthy people stuck at the same physique
• The trick to make hard things sustainable
This episode is especially beneficial for those who have looked healthy their whole life and know they’re capable of the next level!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
See how Natalie embraced her "fit chick" identity which led her to building muscle, shedding 22 pounds, and gaining newfound confidence. This episode dives into the mental shifts that led to her physical transformation and offers insights for anyone looking to redefine their self-image.
• The joy of building muscle over “skinny”
• Working through gym shyness
• Unlocking new levels in Pole with added strength
• Overcoming people pleasing
• Macros vs. calories
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
A calorie deficit is simple in theory but nuanced in application — and if it isn’t working, it almost always comes down to one thing: you’re not actually in a deficit consistently.
The tricky part is there are many situations where you think you’d be in a deficit… but you’re not. I coach so many go getter ladies who are doing everything right, but still miss this, I’ve gotten tracked in this myself too!
In this episode, I’m breaking down the 7 most common reasons a calorie deficit stops working, even when you feel like you’re doing everything right.
You’ll learn:
• The 3 categories mistakes fall into so no matter the error, you’ll always know how to troubleshoot
• Things to look out for with apps, devices, and timelines
• 2 strategies to better plan your deficit
If you’ve ever felt stuck in a black hole of hunger and body fat that won’t budge, this episode will help you identify exactly what’s going on — and how to fix it.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
You're either tracking every gram like your coach is grading you, or you're seeing how much you can get away with and still make progress. Either way, you've probably wondered: how precise do I actually need to be for this to work? In this episode, I'm giving you the exact answer for the women who is already lifting weights.
You'll learn:
- The 3 levels of precision based on where you are (beginner, intermediate, or advanced)
- What beg. & int. can can get away with, and why adv. women actually need to be more precise than they think
- Exactly how close your macros need to be in each phase — building, cutting, and maintaining
- How precise you need to be with your training to maintain and to build
- The timing for when you can relax, and when you’ll want to be more precise
- The skill of being macro-savvy — so when precision does matter, it doesn't feel overwhelming
This one is for the woman who is ready to stop guessing and start working the right strategy at the right time instead of “I need to be perfect forever.”
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I spent 9 intentional, strategic months building my favorite physique to date. Now, I’ve spent the last 9 months simply living in it. No restriction. No “I should be doing XX better”. Just maintenance calories, PRs in the gym, date nights, bikinis, and feeling strong in my skin.
In this episode, we cover:
- What “life on the other side” actually feels like (2,000+ calories, flexibility, confidence)
- The mistakes that keep high-achieving women spinning their wheels
- The 3-phase strategy I used that you can use too
- Why physique goals should feel like long-term investing, not day trading
This one is for the woman who’s working hard… but wants to actually live in her results.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Do you know your maintenance calories and why they would change? Most ladies who lift don’t, and it’s the missing baseline for energy, hormone health, muscle growth, and sustainable fat loss. In this episode, I’m breaking down what maintenance calories are, realistic ranges for women who train, what determines yours, and how to use them throughout the year so you stop yo-yo dieting and start eating enough to perform and look your best.
You’ll learn:
- Why maintenance is your body’s “sweet spot” (and why it’s a range)
- How it supports fat loss phases without rebound
- What happens to maintenance as you get leaner
- How to calculate and strategically work up to yours
If you want a physique that’s strong, fueled, and maintainable, this is step one. When I say “Eat Enough”, eat at your maintenance calories is exactly what I mean.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I’m convinced that people who ask better questions in the gym grow muscle faster.
One of my clients recently sent me a list of very specific questions about her training (the CYS Training Program) like:
- why she feels a glute exercise in her lower back
- whether exercise order really matters
- what RIR actually means
- when to use grips
- and more.
Once these things are corrected, she’s guaranteed to get more out of the same exact hour she’s already training.
If you’ve been lifting for a while and want to train with more intention (without adding more time), this episode will click.
And if this podcast has been helpful for you, I’d love if you could take a minute to leave a review on Apple or Spotify, it helps more women find the show 💪
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
These past few weeks have been rough.
Between Bali Belly, a histamine flare during ovulation, travel, and taking care of a stray kitten that ultimately didn’t make it, I felt completely thrown off… physically, mentally, and emotionally. This episode is a very real story time about what life actually looked like during that stretch and why I’m sharing it.
What surprised me most wasn’t the chaos, but what didn’t fall apart. Even with no energy, skipped grocery runs, and zero mental bandwidth, when I came up for air I realized… I maintained my nutrition and my shape without tracking or forcing discipline. Not because I was “on it,” but because I had simple systems, backup options, and an identity that held when everything else felt shaky.
In this episode, I break down what used to happen in the same scenarios vs. how I manage it now, and how you can build that same foundation so off weeks don’t turn into full resets.
This also ties directly into Build Your Baseline, my 3-week nutrition foundations program for women who lift and want their nutrition to run on autopilot. Enrollment is open now, and we start February 9th. Details are in the show notes.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Wonder why you don't look like the other women who are lifting just like you in the gym? Build your Nutrition Baseline first. Do this and look and feel fitter and tighter in the next 3 weeks.
Most women who train hard are missing a nutrition baseline. They fall into one of these categories:
-
Overwhelmed with where to start (and confused by macros)
-
Dabble with macros but aren’t consistent enough with the basics for them to work
-
Have been tracking macros for years but can’t add on more advanced tools because yet again, they’re missing the basics :)
In this episode, I share the top 3 things you need to consider in your nutrition baseline. And then, I invite you to join my 3-week coaching program to create yours, Build Your Baseline. This round starts February 9th, click here to get signed up!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
There are SO many things that could help or hurt you when building your shape and recomping right now. AI, social media, DoorDash, GLP-1s, we're getting into all of the popular things that are impacting your fitness journey in 2026.
And this isn't your typical quick "ins and outs" list. I'm breaking down what's IN and what's OUT for each topic so you can actually use these tools to your advantage instead of letting them offsetting your progress.
P.S. Heads up! I have a few 1:1 coaching spots in January, please send me an email at jenny@jennythenutritionist.com if you’d like to learn more. Also! My popular program, Build Your Baseline, will be opening for enrollment soon, be on the lookout!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I have a BIG announcement!
Introducing... The Create Your Shape Training Program - now included in Create Your Shape!
When we pair optimal training with optimal nutrition, amazing things happen.
Quick note: The January CYS cohort starts Monday, January 12th, and tomorrow (Thursday, January 8th) is the final day to join!
In this episode:
Why I created this:
After working with hundreds of women and creating custom training programs, I started seeing patterns. This was specifically designed based on which muscles they wanted to emphasize, their experience and equipment access, and the cues they needed to execute confidently.
I'd also see them following other programs that were close but just... off. So I created one specifically for ladies who want to build a feminine, fit shape in the most effective way.
What's included:
• Progressive overload, full body program
• Emphasis on shoulders and glutes (secondary: legs and back)
• Adjustable for 4-5 days per week
• 3 equipment tracks: Garage gym, Functional fitness gym, or Full gym
• Every exercise includes video demo, cues, sets, reps, and target muscle
• Instructions on tracking weights for progressive overload
How it works in CYS:
You get access immediately when you join. In Week 3, we fine-tune based on your goals. Then every week we’ll track progressions and you can get video form reviews and coaching to ensure you’re learning, improving, and progressing.
Enrollment closes tomorrow (Thursday, Jan 8th). We start Monday, Jan 12th.
Click here to join the January cohort and get started with the NEW Create Your Shape Training Program!
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Wrapping up the year with real client questions! In this Q&A episode, I'm breaking down three common questions my clients have asked recently:
Should you eat before early morning workouts? I explain why pre-workout nutrition matters for muscle building (hint: it's all about muscle glycogen), plus practical ideas for quick-digesting foods when you're training at 5:30 AM.
Hitting macro targets vs. macro ranges—what counts? Learn why being within 5-10 grams matters more than you think, and how seemingly small differences can add up to gaining or losing a pound per week.
Dealing with bloating and digestive issues? I walk through a comprehensive checklist of potential triggers—from protein powder quality and dairy thresholds to gut imbalances and hormone shifts, so you can identify what's actually causing your symptoms.
If you love learning the "why" behind the strategy and want support that truly educates you while building your body, the Create Your Shape program starts January 12th. Enrollment closes January 8th! Join us at jennythenutritionist.com/create-your-shape.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
If over the holidays you're not worried about the gym because you love it there, but you're worried about the buffet table because you also love it there... this episode is for you.
Between now and New Year's, you've probably got 10+ events on your calendar. Office parties, family dinners, Christmas cookies at your desk, hot chocolate movie nights, that's a LOT of free food and drinks. For most, that means adding unwanted body fat. But there is a way to maintain your shape and feel direction yet balances with all of the events.
In this episode, I'm breaking down my strategy so you can enjoy the holidays without derailing your progress. We're covering how to decide which events you're "on" vs "off," setting guardrails around your vices (like wine every night vs 4 glasses per week), the pre-event meal strategy that balances calories without hunger, and why being the weirdo means you're winning and how to embrace it.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I used to think showing up consistently and following a progressive overload program was enough. I was organized, disciplined, and committed - but I was still stuck looking healthy, not fit.
It wasn't until I learned how to execute my training and nutrition with precision that everything changed. I realized the missing piece wasn't more effort - it was building systems, mastering execution, and working smarter.
In this episode, I'm breaking down the final 5 shifts that took me from healthy to fit: intentional reps over just progressive overload, sustainable systems instead of short-term intensity, strategic nutrient timing, training to true failure, and prioritizing carbs for performance. These are the exact strategies I teach my Create Your Shape clients to build muscle and transform their physique.
If you're already doing the work but want to take it to the next level, this episode will show you how to optimize your training and nutrition for real results.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I used to think I was doing everything right, lifting consistently, tracking macros, eating protein, doing abs after every workout. But my body didn't reflect all that effort, and I couldn't figure out why. It wasn't until I learned the actual science behind building muscle and decreasing body fat that everything clicked. I realized I wasn't missing more action or willpower, I was missing the next level strategy and tools.
In this episode, I'm breaking down the first 5 shifts that took me from healthy to fit and now I help my clients through: having a real strategy, using phases instead of doing everything at once, eating enough first, choosing voluminous foods over protein-packed products, and training with intentional reps instead of just going through the motions.
If you've been working hard but not seeing the results you want, this episode will show you what might be missing and how to actually move the needle.
Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I used to think more muscle meant I'd just get bigger, or be absolutely shredded and I'd lose my feminine shape. Until I learned how to recomp properly, I saw how building muscle and decreasing body fat created the illusion of my shape becoming curvier, longer, and leaner.
Now, I see this every round with my Create Your Shape ladies. Curves and the "out in out" look get emphasized as you decrease body fat. As you gain muscle, everything lifts up creating a tighter appearance, but that also emphasizes the separation of body parts. Once you get to a certain point, then you can really fine-tune your figure, like alternating your plan to grow your glutes or shoulders for example.
This episode goes into various examples, how this happens, and how to use training and nutrition to enhance a feminine shape.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
After 15 years of lifting, I've learned that training to failure isn't just about “going hard” it's a skill you need to develop and practice. Over the past year, I've grown to love it, but the journey wasn't straightforward.
In this episode, I'm breaking down the obstacles I worked through: choosing the right weight, avoiding injury, feeling it in the right muscle, understanding form failure versus muscle failure and more. I'll share the practical strategies that transformed my approach, from mastering setup and leverage, to using tempo work, to training my brain to stay focused under heavy loads, and exactly what to focus on first.
If you're wanting to increase your training intensity this episode is for you to gain the process to take it to the next level.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Can you hit two macros perfectly but the third one is always way off? Do you feel guilty after overeating and want to restrict the next day? You're not alone, these are two of the five macro mistakes I see in nearly every client check-in. In this episode, I'm walking you through exactly what's going wrong and how to fix it so you can finally hit your targets consistently.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Many love the convenience of a home gym but wonder how much progress they can actually make to look like they lift weights. Yes! It’s definitely possible, I see my ladies do it all of the time! However, you have to have a program and equipment set up that allow you to create a muscle stimulus. In this episode, I cover the 4 mistakes I typically see that stall progress, what equipment I recommend, the key component to ensure progress, and the limiting factors to offset.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Adding a week to your calorie deficit after a vacation isn’t always necessary but it depends on your goals, how much your vacation impacted your progress, and your mental readiness to keep going. In this episode, I break down how to strategically decide your next move after time off, whether your goal is fat loss or maintenance.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
My testosterone has completed tanked and I’m sharing why with a full review of my most recent bloodwork panel. Most don’t realize the impacts a full panel has on your ability to build muscle and decrease body fat but also your day to day energy and quality of life. In this episode, I share how to use a full bloodwork panel to your advantage by going through my results line by line and exactly what I’m going to do to improve it.
P.S. Next week, Oct 20th 2025, I’m hosting the free Look Like You Lift Weights Week Challenge! Click here to join us.
P.P.S. The Create Your Shape program is currently enrolling as we get started on October 27th.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I just completed a 9-week calorie deficit where I lost 7.5% of my weight. Every aspect of the deficit was intentional, it was the easiest and most successful deficit I've done. I also feel very confident about sustaining the changes I made. During the deficit, I had a lot of questions and I'm rapid-fire answering them here (with an explanation of course).
PS. I'm hosting the free Look Like You Lift Weights Week CHALLENGE on Monday, October 20th. Join us for a week for lifting ladies to learn and take the next steps to create a shape that automatically says "I workout"... Because you do!
Click here to sign up for the Look Like You Lift Weights Week Challenge!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Being able to guesstimate macros is a necessary skill to be successful long-term.
No one wants to just look good for one month because they were tracking their macros, and then go back to their old routine and shape.
This is a skill you want to learn for when you're in maintenance mode, aka you're just maintaining your shape and not precisely tracking.
OR for those time periods when you are wanting to make a change and you are measuring and tracking your food, but that 10-20% of the time when you don't have the capacity to measure everything perfectly on a scale.
From knowing the sub-categories of each macro, to rounding in grams, this episode covers 6 useful tips to be able to estimate your macros quickly.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Reverse Diet is the term used for strategically increasing your food up to "Eating Enough". (Note! Eating enough is the first step to changing your body composition). I think everyone needs to know what this is, especially if you 1) Were just in an intentional Diet or 2) Are lifting weights and want to change your body composition. Reverse dieting is how you don't gain body fat back after a diet phase, nor gain body fat when you strategically eat enough. In this episode, I explain what Reverse Dieting is, the benefits, what happens if you don't Reverse Diet, the 5 steps to implement your reverse diet, tips, and expectations.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Grazing, sugar cravings, lack of willpower, lifting weights but not looking like it, not hitting macros, not gaining strength, getting injured, cycle symptoms, and hitting plateaus just to name of few...
These could be solved just by eating bigger meals. Your day-to-day could have a completely different experience just by eating bigger meals. Having more energy, being able to focus better, getting more out of your workouts, and trusting your body's metabolism to decrease body fat when you decide too.
In today's episode we go into the symptoms you may have from too small of meals, why this happens, what is possible, and guidelines to help you make those meals bigger.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Ever wonder if it’s possible to change the foods you crave?
In this episode, I share my personal journey—from being the “human trash can” who couldn’t say no to chips and wings, to genuinely desiring foods that fuel my body and support my goals. Despite being really into fitness and eating quality food the majority of the time, the 20% of the time when I’d want all of the “bad” food felt like it was throwing me off.
Here are a few examples of what we cover:
- Lowering hunger hormones so cravings naturally fade.
- Resetting your taste buds and creating high-quality alternatives, so your go-to “treats” are ones that fit your goals.
- Raising your standards around food choices, so what you put into your body aligns with the identity you want to step into.
If you’ve ever felt like your cravings get in the way of consistency, this episode will show you how to reprogram your desires so healthy eating feels natural all of the time.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
There is a range of options for how to track macros. From using a food scale, to measuring cups, estimating with your hands and more. They're so helpful to know when you're out and about and don't have access to a food scale, or even those time periods when you're not tracking your macros but you still want to be directional too. Today I cover the 5 different ways to track macros and when you may want to use or consider each.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I get why everyone wants to find the “Perfect” Training Program that checks all of the boxes. And honestly, I think there is a pretty close framework of a program especially for the type of ladies I work with who have shape goals but also want to consider their health, functionality, and athleticism.
However, there are 3 major factors that you always want to consider when thinking through your training. In the episode, you’ll learn these along with how to consider days per week, time per session, training experience, and more.
If you’re interested in this topic, then you should join the free Look Like You Lift Weights Week Challenge! Now is the time to start on your Primer Tools, we get started August 25th.
Click here to sign up for the Look Like You Lift Weights Week Challenge!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
You want to be the woman who takes care of her health, looks the part, and has the energy for every opportunity life offers. From weekend trips and holiday parties to lifting heavy in the gym. But finding the balance between building your best shape and living a full, social life isn’t always easy.
In this episode, I’m sharing how to approach your fitness and nutrition so you can confidently do both. You’ll learn the mindset shifts, strategies, and practical adjustments that make it possible to prioritize your health, enjoy the events and travel you love, and feel your best in every setting.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Cheat the system, make it easier for yourself by creating your own meal plan. You'll want 2-3 options for each of your meals and snacks. Make them delicious, so yummy that you would want to have them often. Then, based on those options, create your meal plan for the week, adjust your portions to hit your macros. Finally, RINSE and REPEAT. Occasionally changing up your meal plan, or adding new meal ideas to your rotation. This is the best of both worlds, the flexibility of macros and understanding food and making it mindless, efficient, and consistent. Take one hour to complete this. I would highly recommend this to anyone before starting their calorie deficit, or before starting to track macros.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Katrina is a ball of energy and has always been into fitness (she’s currently in a circus!). She keep running into issues when trying to take her shape to the next level, especially after having kids.
In this episode, Katrina discusses what took her to the next-level. She highlights how she used the tools she learned like the strategy of eating more to fuel her body effectively and her mindset shifts combined with her long-term dedication to fitness that's created her being a bad ass mom.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
3 - A Nutrition Routine is taking every single action/step/or thought that goes into building your shape, breaking it down piece by piece, making each piece the most efficient and mindless, and creating a system for all of those pieces to work together seamlessly.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
2- If you want to build muscle, decrease body fat, and change your body composition then you HAVE to be eating enough. If not, you're swimming upstream and making it way harder on yourself, if not impossible to build your next-level shape. I break down the science of eating more, the average calories ladies who are working out are burning and the 6 key factors to consider when you start eating more.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
1 - The number one tool to change your body composition is having a Nutrition Strategy. Eating clean for a week, doing the same thing repeatedly, or trying to cut calories all the time is not going to create your shape. In this episode, learn the 3 Steps to the Nutrition Strategy for ladies who lift, the critical components of each step, and how to implement the strategy for yourself.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I educate while answering the below questions I received from the audience on my recent Calorie Deficit phase where I dropped 10lbs and completed a successful build phase beforehand.
- What is your weight now?
- Will you share your lean body mass (LBM) numbers before and after, if you know them?
- Did you eat 5 meals a day during your cut or build?
- Did you hire a coach?
- What leg movements did you focus on?
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I just completed a 12-week calorie deficit where I dropped 10lbs and created a fit, feminine shape I love. In this episode, I’m walking you through the exact strategy I followed, from the overarching plan, to the specific macros, training, execution, and lessons learned along the way.
We cover:
- The 2-year strategy that got me here (including my 6-month build phase)
- My exact deficit game plan and why I hired a coach
- The specific nutrition, training, and cardio protocols I followed
- What helped make this my easiest deficit yet
- My big wins (like quad definition!) and real frustrations (like water retention!)
I always say it’s about having the science, strategy, and the system in place, and this was the perfect example. I felt energized, not hangry. I made progress on vacation. And I actually loved the process! (and the result of course :))
DM me your questions @jennythenutritionist I’ll be doing a Calorie Deficit Q&A in next week’s episode!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Why is everyone saying you need to eat enough but the layer of body fat is telling you otherwise? In this episode, we break down the difference that most women who lift are missing: you're not underfed, you're underfueled. We cover:
- What it actually means to be underfed vs. underfueled
- Why not eating enough doesn't help you create body composition changes in this scenario
- How your nutrient timing, macros, and metabolism all play a role
- What it takes to become well-fueled and use it as a tool to make progress
I'm a huge proponent of eating enough. Eating enough, aka becoming well-fueled, is the first step I take my ladies through and is the perfect example of working smarter!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
This year has been a whirlwind! So I wanted to stop, pause, and just chat.
In this episode, I give you an update from our trip to Bangkok where my fiance competed in his first body building show. I also share how my deficit phase is going so far and if I’m on track or not. Lastly I cover the latest with work, remaining travel this year, Wedding planning and more!
P.S. Our first call for Build Your Baseline is Thursday evening, it’s not too late to join and get the tools for now and the rest of summer and get coached on our call!
Click here to get signed up.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Wonder why you don't look like the other women who are lifting just like you in the gym? Build your Nutrition Baseline first. Do this and look and feel fitter and tighter in the next 3 weeks.
Most women who train hard are missing a nutrition baseline. They dabble with macros before having a consistent routine that already checks most of the boxes.
In this episode, I share the top 3 things you need to consider in your nutrition baseline. And then, I invite you to join my 3-week coaching program to create yours, Build Your Baseline. This round starts June 9th, click here to get signed up!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
If you want to decrease body fat, knowing how a calorie deficit works is beneficial. It goes beyond calories in vs. calories out. There are nuanced details like priming your "machine" for a more optimal calorie deficit phase, how to preserve muscle mass, how much to decrease by, and more. Knowing the science behind it makes executing it much easier.
Feel informed and empowered with this episode, and get a sneak peek into Create Your Shape as this was pulled from one of our recent coaching sessions.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
As I wrapped up a Create Your Shape cohort today, they shared that prior they were stuck not making progress for 1-3 years because they thought, "I know what to do" and "All of the information is already out there". I have also been in a similar boat which left me never truly making body composition changes, questioning everything on my plate, and honestly uncertain on how it worked besides following a few rules and "hitting macros". I understand the desire to learn this on your own, to make it work with your life and set yourself up for long-term success.
There are ladies who can make progress on their own by gaining the knowledge and lifestyle first. In today's episode, I walk through the check-list to know if you're in a position to change your shape DIY, or if you'd benefit and fast track results by working with a coach or a program. You want to be clear on which bucket you're in and which makes the most sense for you.
If you've been spinning on your own, I invite you to sign up for Create Your Shape to gain the knowledge, routine, and strategy to ensure you make the changes now and for the long-term!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
It is frustrating when you're lifting heavy (maybe even doing 2-a-days), tracking your macros, hitting high protein, and still don't have the shape that represents it. The worst is you look FINE, but just not what you imagined for the effort you're putting in. "Could there really be more than what I'm already doing? What am I missing?" were the questions my client Jennifer had. In this episode, we walk through what we changed and the missing pieces to create her best shape yet at 46. Her defined abs and ability to look good from every angle did not come from working out more and eating less, quite the opposite. Take a listen to hear all of the details and what we implemented.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
You lift weights, you should look like you work out. If not, you're just missing a few components. I'm hosting the free Look Like You Workout Week CHALLENGE starting Monday, May 12th.
Learn more about what it really means to look fit and what we'll be covering during Look Like You Workout Week in today's episode. Then, join us for a week for lifting ladies to learn and take the next steps to create a shape that automatically says "I workout"... Because you do!
Click here to Register Now for Free
P.S. Look Like You Workout Week is sponsored by the Create Your Shape program. Enrollment is open Monday, May 12th - 19th. Click here to learn more!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Today we cover the basics of Energy Balance but considered from an advanced lens. We know in order to be optimal (aka perserving muscle mass, considering health, and creating sustainable results), there is a lot more to it than just calories in vs. calories out.
However, we cannot ignore that this is the required principle for loosing, maintaining, or gaining body fat. In today's episode, I give a refresher of Energy Balance, and give examples for where you want to make sure you lean on this when out and about living your life, especially before or after starting a calorie deficit.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I am not someone who was naturally fit growing up. Moving my body? Loved it. But food? I would eat anything in unlimited amounts. I always had that extra layer of body fat that felt like my “settling point.”
That changed when I made 4 specific shifts that moved me into what I now call Naturally Fit—not just thin, not just strong, but the woman who always looks in shape, no matter the season.
In this episode, I’m walking you through:
- The difference between “Naturally Thin” vs. “Naturally Fit”
- Why genetics aren’t the full story
- The mindset + actions that create an identity shift
- The exact standards and environment I created and how you can too
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I educate while answering the below questions I received from the audience.
- How much is too much cardio when trying to build lower body muscle?
- Do you take measurements?
- What are your current macros in your Calorie Deficit?
- How do you maintain muscle and body fat after you achieve it?
[Create Your Shape is currently open for enrollment and closes on April 21st!]
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
[Free Class: How to be Fit, Well Fed, & Fully Energized. Register now for the on-demand class!]
I just put on 6lbs, mostly of muscle in my 6 month build phase. (Just shared my progress photos on my Instagram @jennythenutritionist
The first 3 months I recompped, and I'll explain why I was able to do that. the last 3 months was building new muscle. I worked up to 2,400 calories 350g of carbs and I'm only 5'1.
Now I'm primed for a nice deficit phase. But first, in today's episode, I'm breaking down the big changes I made, my macros, and some challenges I ran into.
[P.S. If you are listening to this live, Create Your Shape is currently open for enrollment! Learn and implement your own build and deficit phase. Join us here!}
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I’m kicking off a calorie deficit phase and I have zero doubts I’ll hit my goal. Over the years I've learned the key is preparing these 5 things ahead of time.
In this episode, I’m sharing the five steps I’m taking to set myself up for success—from mapping out my full strategy to mentally resetting my non-negotiables.
Whether it’s taking a planned break beforehand, organizing my calendar, or locking in my meal options, these steps make all the difference. I don't think I've ever been this ready or excited to start this phase.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
Having it all is what most of my ladies are after. The successful career or business, the busy family and social life, the healthy and fit figure... the list goes on. In this episode, we take a look inside of my friend Dr. Desiree Yazdan's life and how she has created it all. We talk about routines and prioritization, but my favorite tip is her approach when things go wrong.
Dr. Desiree Yazdan has a successful fee-for-service practice in Southern California.
She used to work 13 hour days making 6 figures, and now she works 13 hour WEEKS and has a multi-7 figure business.
Come from a place where she always felt overwhelmed, stressed out, and secretly wishing she chose another career, she now LOVES her practice, her patients, and does the exact type of dentistry she wants on a daily basis.
She's built her business around her lifestyle and has plenty of time off to spend with her family.
She created a program called Million Dollar Mentorship for dentists to help teach them how to work less and make more money- the exact amount of money they want.
Inside of Million Dollar Mentorship, Dr. Yazdan walks her clients through the EXACT steps they need to be taking in order to create a business that gives them personal and financial freedom. You can reach out to Dr. Yazdan via email at DrDYazdan@Gmail.com to book a consult and see if you're a good fit for Million Dollar Mentorship.
Instagram: @DrYazdan
Website: www.dryazdancoaching.com
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
I am so glad I came across Kristin and Maria while looking for resources to support women's hormones in their 40s, 50s ,and beyond. I read their book, The Great Menopause Myth, which opened my eyes to the misunderstandings and support women really need during this time. This goes beyond just feeling our best. The Wise and Well team aligns with the nutrition and fitness I already teach and in this episode, they expand on that with the use of HRT.
Kristin Johnson and Maria Claps are the co-founders of the women’s health and hormone education practice, Wise and Well, as well as the Instagram account @wise_and_well_.
Kristin Johnson, JD, BCHN FNTP is Board Certified in Holistic Nutrition through the National Association of Nutrition Professionals, is a Functional Nutritional Therapy Practitioner through the Nutritional Therapy Association, and is a “recovering corporate attorney.” Maria Claps, FDN-P is a certified health coach through the Institute for Integrative Nutrition and is a Functional Diagnostic Nutrition Practitioner. Together, Kristin and Maria have developed a deep specialty in perimenopause and menopause health through their clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy. In addition, they have both completed advanced training in various functional testing modalities which they actively use in their robust clinical practice educating and helping midlife women. Kristin and Maria are also the co-creators of a professional training program for other midlife women’s health practitioners.
In addition to their busy client work and peer mentorship program, Kristin and Maria serve as faculty lecturers for the Women’s Hormone Network, a non-profit comprised of medical professionals dedicated to advancing the most accurate, scientific and medically advanced information on women’s hormone health. They also lecture frequently at women’s health summits and retreats, as well as appear on a wide variety of podcasts.
Work with Wise and Well: https://wiseandwell.me/midlife-mayhem/
Read The Great Menopause Myth
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
If you've ever had the inkling there’s something more out there to support us through life, this episode is for you. Dr. Jazmin introduces us to alternative medicines and energies that can guide and heal us. As someone who incorporates functional medicine and herbs with my clients, I loved expanding on that foundation and exploring other paths and options. I also appreciate how Jazmin bridges the gap between traditional Western protocols and what some might consider 'woo-woo.
Jazmin is a women’s natural health practitioner blending her background as a physical therapist, Holistic Pelvic Care™ practitioner, herbalist and medical astrologer into a practice that offers a supportive blend of movement therapies, herbal remedies, natural health practices, pharmaceutical alternatives and specialized, therapeutic and energetic bodywork for women that offers options for natural ways to nourish and care for their mind, body and spirit and root deeper into their feminine energy and vitality.
Jazmin's Instagram: @jazmin.cosmic
Jazmin's Newsletter: COSMIC BODYCARE NEWSLETTER
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
In this episode, Dr. Morgan MacDermott discusses key factors to prepare us (especially high-achieving females) for pregnancy, birth, and postpartum. I love how she keeps it real while giving helpful insights and tips beyond what a typical clinical setting would provide or acknowledge.
Dr. Morgan is a rising leader in women’s reproductive health committed to helping modern mothers transform their daily struggles into stepping stones toward a more supported, balanced, and confident state of being. In a broad sense, she believes that the health of the mother is the health of the community, and it is imperative we treat her as such.
As a licensed Naturopathic Doctor and mother of four young children, she blends functional medical expertise, clinical skill, and first-hand experience to help women navigate wellness for themselves and their families.
She is the founder of Milk Medicine™, a comprehensive online community of educational resources guiding women through the many transitions of motherhood - from pregnancy, through birth, and throughout postpartum. Dr. Morgan co-hosts the Healthy as a Mother podcast with Dr. Leah Gordon, a weekly educational conversation around becoming and being a mother.
Links for finding more about her:
Instagram @morganmacdermott
Milk Medicine www.milkmedicine.com
Healthy as a Mother Podcast https://podcasts.apple.com/us/podcast/healthy-as-a-mother/id1663942916
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the first episode of our Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
In this episode, we delve into the often-overlooked topic of pelvic floor health with specialist Dr. Lauren Mallari-Snyder. We discuss causes and symptoms of pelvic floor issues, the correlation between stress and pelvic health, and the importance of muscle mobility. Lauren provides insight into both pain and pleasure aspects tied to pelvic floor health while offering practical evaluation and improvement tips. Whether you're dealing with related symptoms or just looking to prevent future issues, this episode is packed with valuable information.
Lauren is a Doctor of Physical Therapy, specializing in pregnancy, postpartum, and pelvic floor. She helps people strengthen their pelvic floor, core and orgasms, stop leaking, eliminate pain with sex and prep for birth! She got into this specialty 12 years ago after, frankly, being pissed off that there wasn’t better care for the Mothers in our world. Though she works primarily with pregnant and postpartum women, she wants you to know that everyone with a pelvis, has a pelvic floor!
Click here to watch the Muff N Stuff Webinar
Instagram: Thrivephysicaltherapysd
Website + Links: sdthrive.com
Phyical Location: San Diego, CA
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I educate while answering the below questions I received from the audience.
- Best approach to maximize shoulder cap development – Is it better to emphasize heavier lateral raises or increase shoulder pressing volume?
- Should I increase protein intake slightly to maintain lean muscle in a deficit?
- How can I target my upper chest for a perkier look without developing an overly “manly” appearance?
For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Want to build muscle but worried about looking too bulky? You’re not alone—I hear this concern all of the time from my ladies who love to lift heavy weights. And unlike the usual "weights don’t make you bulky" response, I actually get it. As someone who wants muscle in certain areas while maintaining a feminine look, I know there’s more to the conversation.
In this episode, I break down the three common "bulky" looks women may fear and dive into the five key factors that influence them—genetics, muscle placement, body fat distribution, body part ratios, and overall muscle mass. There's also one more bonus factor that gets overlooked you’ll want to consider. You'll learn how to tailor your training and nutrition to achieve the strong yet feminine physique you want, with a fresh perspective on the "bulky" topic that goes beyond just muscle size.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
If you are a Type A go-getter who thrives on structure and logic, this episode is for you. We’re diving into Data-Driven Motivation—one key to pushing past vague goals, making the effort more fun, and actually seeing progress in both training and nutrition.
I cover:
- What Data-Driven Motivation is
- How to reverse engineer the data you'd need (like fitness devices, macros, days per week, etc.)
- Specific examples and stories specifically for building muscle and decreasing body fat
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Here I interviewed Create Your Shape superstar Erin Finegold on how she gained 4.3lbs of muscle and decreased 5.3% body fat. She was relieved when she could stop her added cardio. She was shocked when she could eat 2,000 calories and improve her shape. And she was pleased that she saved more time in her week and could still eat sushi. Erin shares her full experience, including what she was most hesitant about and how this has impacted meetings at work, and even how her kids eat.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Confused about whether to eat more or cut calories to lose fat and build muscle? In this episode, I break down:
- The key differences between fat loss and muscle gain
- Why a calorie deficit is just part of the equation
- What eating enough actually means
- Why eating enough might be the missing piece to your plateau or the "secret" to maximize before even starting a deficit.
Learn how to optimize both goals by understanding the difference between the two and how to use them in a strategy.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I educate while answering the below questions I received from the audience.
- Why use macro percentages vs. absolute targets?
- How do you know when you need a macro adjustment and how to you go about adjusting?
- Why am I seeing body fat being reduced in some areas and not other areas?
For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
It's a good time to be a gym girl. We're taking over. We're taking up space on the machines, lifting heavy, building muscle, and making the gym a fun place to be.
This is exactly how I met Angelina and we've had the most fun and made the most progress training together!
In this episode, we chat about our experience so far and give others who want to create this momentum for themselves an inside look! She also shares her favorite ways to lift heavier and make friends in the gym which she's a pro at both!
Connect with Angelina:
English Account: @angelinajs.daily
Swiss Account: @angelina.js
Swiss Podcast: She's a Vibe
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I speak to many ladies who want to build muscle and build their shapes but don't know the main components that need to be included in their training program and why.
OR have some of the components but it doesn't align with their goals
I'm sharing the 12 ways to uplevel your workouts for ladies who are lifting weights to make your training time more efficient and effective specifically for building muscle.
We're talking about progressive overload training, ideal sets and reps, exercise order, training to failure and more!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Once you know what's missing to take your shape to the next level, sometimes it takes accepting it, to then do it. This may come with some resistance, grief, or even being annoyed of yourself. But, once you accept it, it not only makes achieving the shape easier, it's not something that feels hard anymore.
What everyone needs to accept is different. For me most recently, was my training intensity. It took me 3 months to get on board with what I needed to do. There are usually 6 Phases of Acceptance that I see clients go through. In this episode, I walk through these phases with various examples including my recent training transformation.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
As we all set new goals, I'm taking a bit of a twist with mine this year. While I've always been a goal-getting, Type A person, I knew I needed to revisit my approach. Everything was starting to feel like just one long to-do list.
In this episode, I'm introducing the idea of Feel Good Productivity, how I learned about it, what it means to me, and how to use it to accomplish goals much more joyfully. I'll also explain how to set up your recomp goals to be productive and a fun, child-like, experience.
Lastly, I recap my 2024 year and share how I'll apply this concept to my 2025 goals!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Not understanding the scale is unnecessarily hurting your progress and your feelings. We have never been taught how to properly read our weight on the scale so of course we view it as "good" or "bad" or ruining our day.
In this episode, I break down the components that contribute to the number on the scale. The scale reflects much more than just body fat. We'll go over what aspects of that number remain constant, what takes weeks or months to change, and what fluctuates daily or even hourly.
It’s important to recognize that the scale may shift daily, even if your body fat remains unchanged. Understanding this helps you identify real progress toward your goals while navigating temporary changes caused by water retention or inflammation.
By learning to interpret the scale objectively, you’ll become more in tune with your body and better equipped to use the scale as a reliable tool for making adjustments and continuing your progress.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, a Create Your Shape Superstar, Jennifer F. shares how she systemized her nutrition routine to handle any scenario. She even hit her macro targets 7/7 days of the week when she evacuated from the Florida hurricanes!
This was not the expectation, but it goes to show how easy she’s made hitting her macros and therefore hitting her goals!
Jennifer also shares how she manages a household that considers their health and her goals, switched to going back into the office, and travels for work with ease.
Hear Jennifer’s story and experience in the Create Your Shape program and also learn how she built muscle and decreased 12lbs (Hint, the first step was increasing her 700 caloires per day!)
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the Troubleshooting Series Day 4—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it.
This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.
In this episode you'll learn how to troubleshoot a Maintaining Phase:
- Why a Maintenance Phase is different than “doing nothing” and not having a goal
- Why it is extremely easy to gain body fat if you’re not doing this one thing
- The 4 goals you are always choosing from, even if you’re not choosing
- How to review the past 4-12 months for maintenance, with or without data trends
- Should you gain weight after a body fat loss phase? (how much and how long after if so)
- Reading the scale and the difference between body fat, water retention, inflammation, and muscle glycogen
- The ONE cause for gaining body fat when the goal is to maintain
- The 3 Drivers that create a (potentially unknown) calorie surplus
- The percentage of effort required to maintain muscle
- Managaing macros, estimating macros, alcohol, snacks, weekends
- How to create your maintenance baseline
The entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan.
Click here to download the Troubleshooting Guide and Checklist!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the Troubleshooting Series—a go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it.
This series is for ladies who lift weights and want to look like they lift—whether building muscle, decreasing body fat, or just maintaining a fit, strong physique. Per usual this keeps science-backed strategies and sustainable nutrition routines in the forefront!
In this episode you'll learn:
- How to troubleshoot if you haven't implemented a plan yet
- How to troubleshoot if you're currently in a nutrition protocol (for each a building muscle, decreasing body fat, and maintaining phase)
- Key Metrics Milestones you should hit and when (with specific weight changes, exactly what you should look for on your physique, and numbers of days or weeks these changes occur, etc.)
- Troubleshooting considerations for all 4: building muscle, decreasing body fat, and maintaining your physique
The entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan. Click here to download the Troubleshooting Guide and Checklist!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the Troubleshooting Series Day 2—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it.
This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.
In this episode you'll learn how to troubleshoot a Building Muscle Phase:
- How to analzye your data trends to know if you’re on track or not
- What you should see and consider in and out of your photos from week to week
- Training program check-list for training style, sets, reps, # of working sets etc.
- Feeling “the pump”
- Nutrition factors like; target macros, nutrient timing, and protein synthesis
- Hormones that may need to be reviewed
The entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan.
Click here to download the Troubleshooting Guide and Checklist!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Welcome to the Troubleshooting Series Day 3—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it.
This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.
In this episode you'll learn how to troubleshoot a Decreasing Body Fat Phase:
- How much weight you should be decreasing per week and per month
- How to analzye your data trends to know if you’re on track or not
- What to review if you don’t have data tracked
- What happens when you build muscle and decrease body fat at the same time
- The 3 Baseline requirements needed for a successful body fat loss phase
- The Nutrition Troubleshooting Check-list explained (weight & photos trends, accounting for water retention & inflammation, hunger levels, the body recomp formula, adusting calories/macros)
- Training changes considerations
- Hormones that may need to be reviewed and why
The entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan.
Click here to download the Troubleshooting Guide and Checklist!
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this week's episode, we take a step back from the details and discuss the three big drivers of success that often get overlooked. My dance coach, Sue Natanael, is brilliant at cultivating the big three; community, passion, and a training mindset.
These three have amplified my progress in the gym and the dance studio. They are also key concepts I consistently emphasize with my clients.
In this interview, we break down each topic and Sue shares how to create these for yourself no matter what you're pursuing!
Sue Natanael is a seasoned dance instructor with over 20 years of experience. Specializing in styles ranging from hip hop to waacking and heels, she has performed for numerous artists and participated in various commercial shoots. In addition to her work as a dance teacher, Sue is the founder of the Curves Collective community in Bali, Indonesia
Instagram: @suenatanea & @curvescollective.id
Email: curvescollective.id@gmail.com
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I educate while answering the below questions I received from the audience.
- Why aren’t my progress photos doing me justice, I'm not sure if I'm making progress?
- Are the scales with the BF% readings accurate? Are they worth using?
- I want to do Create Your Shape, but I’m nervous I’ll need to eat “too many carbs” in the program?
For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The most successful people wear a uniform. Think Steve Jobs, and even Lady Gaga talks about this in her documentary. Where they wear the same outfit over and over again.
Here's a Secret - the most successful fit people eat the same foods over and over again.
If you think about it, you’re likely already doing this with your meals to some degree, now you need to solidify this and make sure those foods are serving you and your goals.
You need to create your food Uniform that still gives your taste buds and your gut variety and that's what we're talking about in today's episode.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I've reflected back on the many years when I was trying so hard to look like I worked out but nothing was changing versus now when I put in so much less effort and have a better shape.
I didn't know what I didn't know and now that I've worked with hundreds of ladies I see what they're missing this too! I cover little things like working out fasted and relying too much on a tracking app. However, they all roll up under knowledge and strategy gaps that are costing you a lot of time and progress. I'm going to share these common mistakes to help you build your shape in a faster and more efficient way.
[It's also Find Your Missing Factor Week! When you take the quiz below, not only will you find clarity on what you're missing and your next step, but you'll also be entered to a win a 1x1 Nutrition Strategy and Audit call with me! Take the quiz by 11/8/24, drawing will be on 11/9/24]
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I educate while answering the below questions I received from the audience.
- Is Alcohol Still part of your lifestyle at all?
- Should I cut or bulk?
- If the scale isn't moving, how many days should I wait until making macro changes?
For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Living a bold, bad ass, and truly authentic life is what everyone is after. However, we sometimes get stuck in the circle around us that doesn’t align with where we’re going, a belief from others of what we “should” be doing, and or are unsure how to become this version of ourselves we’ve envisioned.
Today I interview Kelly, who is a coach and founder of the Bad Ass Moms group. She walks us through the first few steps of this process and gives us tools we can start implementing. When it comes to living a fitness lifestyle, it does require being bold and dreaming big. This discussion helps guide us and normalize the obstacles that comes with that. Enjoy!
Bio:
With her infectious gratitude and energetic team-captain vibes, Kelly is the founder of Badass Moms. In her coaching work she leads the signature group program Badass Moms Club, custom women’s workshops, and deep connection sessions in the surf and out on the trails. Kelly is a human catalyst: helping you relight that spark of confidence & fun when you’re feeling lost. In a world telling women that selflessness is the epitome of womanhood, asking for what you want (in ways big and small) is a feminist rebellion that will change your life and relationships.
An Integrative Life Coach since 2020 and Change Management professional for a decade, Kelly is a graduate of Harvard University and recent transplant to sunny Santa Cruz, California
Instagram: kelly.badassmoms
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I am having an F-it week (when this episode was recorded). Being unmotivated with my nutrition and training is not my typical, I love being well-fueled and progressing in the gym. However, occasionally these moments pop up. My ladies who share this love also run into this. In this episode, I share what I typically "f-it moments" look like, how to give yourself a break without it impacting your physique, and take control of exactly why this happens to minimize them in the future and solve for the specific problem. I also go into detail about my f-it week, how I take care of myself and why I have zero concerns about any negative impact.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
[Take the Quiz] What are you missing to Be Fit, Well Fed, and Fully Energized?
If you're...
- Doing all the things, lifting, hitting macros, but not seeing changes OR
- Confused how to fuel your workouts and your shape OR
- Swing between "all in" and "off" with social events
This quiz is for you!
If you're working hard and not seeing the benefits you should, this quiz will tell you your missing puzzle piece!
Your missing factor likely isn't something obvious, or you would have done it before. However, it's usually not an overhaul of you're life either. It's a small shift that impacts everything you're doing for the better.
CLICK HERE TO TAKE THE QUIZ: What are you missing to Be Fit, Well Fed, and Fully Energized?
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In the Episode, a Create Your Shape superstar Patty H. explains her ah-ha moment when she realized nutrition is just a simple math formula and how to embed that in her day-to-day to make progress.
Patty is a Crossfit coach and has been lifting and prioritizing her nutrition for years! Now she has worked up to 2,000 calories, which she couldn’t imagine before, and then executed a successful calorie deficit phase and decreased 7% of her weight.
Learn how she created this through being empowered by the math!
[Create Your Shape is open for enrollment now and closes Oct 6th. BONUS: Fit Friends get fitter together! When you sign up with a friend you'll both receive $500 cash back! (Just note your friend's name in the sign-up form and your cash will be processed within 7 days!)]
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I educate while answering the below questions I received from the audience.
- I have a trip in 2 weeks, do I have to eat enough before, or can I go into a calorie deficit now before my trip?
- Is it possible to build at maintenance calories?
- Why does Create Your Shape start in October during the holidays?
For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Jami is a Create Your Shape Superstar who beforehand was doing it all, working out hard, lifting heavy, eating clean, and unknowingly always eating in a calorie deficit. Yet, she "never got asked if she worked out" because she thought her body wasn't capable of looking like she lifted. She thought she needed to either accept her current shape or needed to work even harder. In this episode, Jami walks through how she finally created a shape that looks fit, ate more than she ever thought was possible, and was able to clearly understand nutrition and implement it in her life (all while raising 4 kids!).
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
This episode discusses the difference between a female with around 70% vs. 80% lean muscle mass. We chat about what each of these look like, where you might be, and suggestions on how to get to the next level. From the details of their shape, to their training, and nutrition focus. If you've been someone who is generally healthy but wants to look like you lift weights, this episode will provide insights into your next steps.
In this episode, I reference EP 142. 6-12 Month Road Map
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I'm sharing five small nutrition tweaks that make food tastier and life easier. From ways you reheat your food, what you use to cook food, secret flavor enhancers, and a trick for weighing your food in the Assembly Line Plating method.
These are little things you typically figure out along the way, but why wait, learn them now!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
This episode explains what a 6-12 Month Road Map is, why you'll want to map out yours, and what you'll want to consider. Those who don't have a Road Map, typically flip back and forth between goals and efforts from month to month. This leads them to never truly making body composition changes.
Instead, I suggest a 6-12 Month Road Map, this doesn't mean you need to be "dieting" for 12 months straight, I actually suggest having a Maintenance phase along with a Build Phase and Deficit/Diet Phase. However, you'll want to be clear about when you're in each of the 3 phases and for how long. Each phase generally last between 1-6 months.
I cover an overview of each phase and questions to ask yourself to map out your 6-12 Month Road Map.
In the episode, I reference EP 69. Maintenance, Surplus, and Deficit Calories
I also mention 2 offers I have in August '24!
1) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!
https://calendly.com/jennythenutritionist/strategycall
2) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
This episode discusses the difference between a female with around 25% vs. 18% body fat. From the details of their shape and how they look, to their training, nutrition focus, lifestyle, and attitude all come into play. If you've been someone who is generally healthy but wants to look like they work out, this episode will provide insights into your next steps.
In the episode I reference EP. 33 - The Fit Chick Mindset with Aisha Zaza
I also mention 2 offers I have in August '24!
1) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!
https://calendly.com/jennythenutritionist/strategycall
2) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In this episode, I educate while answering the below questions I received from the audience.
- Curious on an update since your last cut? Are you still tracking and/ or in a maintenance? Weight since cut?
- Have you ever used a CGM? What's your rec on them for creating your shape?
- How to determine starting point/maintenance for macros/calories?
For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist
During the episode, I also mention 3 offers I have in August '24!
1) It's podcast week!! Share an episode now in your stories or post on Instagram and tag me @jennythenutritionist. One winner will be chosen for a free Nutrition Strategy Session with me. (Winner drawn on Thursday, Aug 15th)
2) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!
https://calendly.com/jennythenutritionist/strategycall
3) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Ever wonder how to change your shape faster, or wonder why you're putting in so much effort and you're not seeing changes? In this episode, I dive into the art of controlling variables to optimize your training and nutrition routines. This is the difference between working smarter and working harder, we'll discuss how these small adjustments can lead to big results. I'll cover examples like maintaining a consistent workout schedule and why being consistent with how many carbs/calories you have before training from day to day and week to week plays a role on progress. From consistent machine and dumbell setups to day to day food sourcing, there are over 20 variables and examples we'll walk through.
During the episode, I also mention 3 offers I have in August '24!
1) It's podcast week!! Share an episode now in your stories or post on Instagram and tag me @jennythenutritionist. One winner will be chosen for a free Nutrition Strategy Session with me. (Winner drawn on Thursday, Aug 15th)
2) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!
https://calendly.com/jennythenutritionist/strategycall
3) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Ever wonder why your coach adjusts your macros? This is an essential part of the process in order to build muscle and decrease body fat. Today, we're diving into the macro-target changes and how they fit into your nutrition plan. We'll break down what macro target adjustments are, using the build and deficit phases as prime examples. Learn how to recognize when your body is ready for changes based on hunger levels, weight, and training progress, and understand the subtle shifts needed as you approach maintenance or a deficit.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Let's explore the concept that Macros are an Earned Privilege. Today I discuss why macros offer unparalleled flexibility compared to rigid meal plans or rules, empowering you to make informed dietary choices while still achieving your physique goals. I also draw an intriguing analogy between managing macros and choosing between driving your own car versus taking an Uber every day. Take a listen and gain a new perspective that will enhance your macro tracking experience.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Daily protein powder is generally a good idea to support lifting ladies to meet their daily protein goals. Unlike protein bars, which can be high in carbs, fats, and processed ingredients, a good protein powder offers a more macro-friendly option.
In this episode, I discuss why you might want to include one daily, what ingredients you should look for, what ingredients you should avoid, make sure it taste good, the macros to look for on the nutrition label, and sweeteners to be cautious of.
We'll also explore different types like whey between concentrate, isolate, and hydrolysate, and the typical one I recommend, along with some of my recent favorites that meet the criteria, and how to drink them.
Listen now as we navigate the world of protein powder, helping you find the perfect one to support your physique journey.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I recently took the plunge and froze my eggs in Bangkok, and today, I'm sharing why I made that choice and what the process was like. If you're a woman between the ages of 20 - late 30s, whether you want kids or not, this episode is for you.
We'll cover the basics: what egg freezing entails, the costs involved, and why Bangkok was the right choice for me. Understanding optimal fertility, the importance of factors like quantity, quality, and environmental health will also be discussed, along with the initial steps you need to take, like getting your AMH levels tested and selecting a fertility clinic.
Then, I'll walk you through my personal experience during the process: from daily injections to clinic visits for monitoring to the surgery. I'll share how I felt physically and emotionally, what surprised me, and the recovery period afterward.
Finally, we'll touch on what happens next: the ongoing costs of storage and what happens if and when I decide to use my frozen eggs.
Whether you're considering egg freezing yourself or simply curious about the journey, take a listen as my goal is to spread awareness of early testing, having kids later, fertility/infertility, and your egg-freezing options.
Get your AHM (anti-mullerian hormone) test:
https://www.anylabtestnow.com/test-finder/?search=amh
Listen to Dr. Natalie Crawford's interview on the The HubermanLab podcast:
https://www.hubermanlab.com/episode/dr-natalie-crawford-female-hormone-health-fertility-vitality
P.S. Create Your Shapestarts next week and I've opened up 3 spots specifically for ladies who are already tracking macros and want to learn how to calculate their own macros while I coach them throughout the 4 months. Outside of all of the education and coaching within Create Your Shape, their also gain access to my Calculate Macros and Coach Yourself Course. Sign up nowfor a summer of gains and learning!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Having a Nutrition Routine is necessary to build your shape easily and then maintain it. The biggest aspect of that is having aligned food prepared and ready to eat every week! My friend Aisha Zaza is the master of being well prepped with healthy, macro-friendly meals for her and her family. She has created a weekly system for you to "Prep Once, and Cook Twice". In this episode, she shares the ins and outs of her entire Meal Prep system, and dives into her Meal Prep Guide Book - "Well Prepped". We cover everything from setting up your kitchen, using leftovers, meal examples, to the weekly framework, saving time and money, tangible tips and more! To become Well Prepped, you can purchase her Meal Prep Guide for $37 at the link below!
Founder and host of The Mindset Mile podcast and creator of the "Well Prepped" meal prep guide, Aisha Zaza is a fit mom and entrepreneur whose mission is to inspire others to live their best and healthiest life by making small mindset shifts that make a big difference. She's a 12-year seasoned CrossFitter, a marathon runner, and a mom of 2.
Meal Prep Guide: Well-Prepped
IG: @Aisha Zaza
Website: www.themindsetmile.com
Aisha's Podcast The Mindset Mile on Spotify: https://open.spotify.com/show/3sfGT9ozXCGtsjLsAtnLE0?si=bd32d28be2b7459d
Aisha's Podcast The Mindset Mile on Apple:
https://feeds.transistor.fm/the-mindset-mile
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
As I wrapped up a Create Your Shape cohort today, they shared that prior they were stuck not making progress for 1-3 years because they thought, "I know what to do" and "All of the information is already out there". I have also been in a similar boat which left me never truly making body composition changes, questioning everything on my plate, and honestly uncertain on how it worked besides following a few rules and "hitting macros". I understand the desire to learn this on your own, to make it work with your life and set yourself up for long-term success.
There are ladies who can make progress on their own by gaining the knowledge and lifestyle first. In today's episode, I walk through the check-list to know if you're in a position to change your shape DIY, or if you'd benefit and fast track results by working with a coach or a program. You want to be clear on which bucket you're in and which makes the most sense for you.
Create Your Shape's July class is currently open for enrollment and closes June 30th. If you've been spinning on your own, I invite you to sign up for Create Your Shape to gain the knowledge, routine, and strategy to ensure you make the changes now and for the long-term!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Fine-tuning your shape takes a fine-tuned plan. There are levels to building a shape. I would say many ladies that come to me are and look "healthy". They are implementing certain tools with their nutrition and training that got them there. Like consistently working out, lifting weights, and have a general protocol or guidelines for their nutrition. However, they want to take their shape to the next level. They want to not just healthy, but they want to look like they lift weights. They want the lines curve and definition that look ripped with a juicy booty. This next level shape takes a more fine-tuned approach with fine-tuned tools. In this episode, I break down 6 tools for you to consider.
To have a fine-tuned Strategy that is custom to you, I invite you to join Create Your Shape. Create Your Shape is currently open for enrollment for the July class. Here, you'll also learn the Science behind the Strategy and the Structure to maintain it for years to come. Click here to join us now! Enrollment ends next week.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
When you've done it all, a bodybuilding show, paleo, CrossFit comps, tracked macros, and "know" how to achieve an awesome shape, why isn't your shape where you know it can be? In this episode, I interviewed a Create Your Shape Superstar, Becca Pike, who knew she was capable of building an awesome shape (she'd done it multiple times). She explains what was missing for her, her experience throughout the program, and her method of giving B- effort to create A+ results.
Becca's website - https://hellyescoachingonline.com/
Create Your Shape opens for enrollment June 16th - 30th. We start July 15th.
Baseline, a 3-week nutrition coaching program where we coach just on establishing or getting back to your nutrition routine and physique baseline. Join us now so I can coach you on our call tomorrow! (June 10th - 29th)
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
If you find yourself gaining body fat back after a successful diet because your Reverse Diet didn't go as smoothly as you thought, this episode is for you. I have been there, and I will share exactly why this happens and how to fix it. We'll discuss two bits of science you need to understand before Reverse Dieting and how to plan out your next 4 weeks to make the corrections.
If you've ever been in this situation, I suggest learning the Strategy and Science behind changing your body composition and maintaining it, and creating your Nutrition Routine so it runs on auto-pilot. Create Your Shape, is my 4 month nutrition program for ladies who lift weights to fine-tune your shape and look like you lift. (The July class enrolls June 16th - 30th).
If you first want to establish your Nutrition Routine before fine-tuning, I suggest creating your Baseline Nutrition Routine in my 3-week primer called Baseline. We'll start June 10th - 29th , get back or create to your Baseline nutrition and shape in June! Your can just join Baseline for $247!
Click here to join Baseline!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Every lady should be getting better with age. It is more about the strategy you're using and less about "age". Both Laura Conley @lauraconleycoaching and I see our ladies look and feel better in their 30s, 40s and 50s, than they did in their 20s. Laura is a weight loss coach and discusses how you can achieve this with mindset, blood sugar balance, and using the n.o.w method! While I discuss how the benefits of knowing the science of nutrition and lifting weights.
Create Your Shape's July class is currently open for enrollment with 2 bonuses. The Getting Back to Baseline 3-week primer in June and $200 off when you sign up by May 31st!
Sign up for Create Your Shape (with the bonuses)
Sign up for just Baseline
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I've heard from many that they want to get back to baseline for summer and most importantly establish a baseline they can build off of. This is from a baseline physique and a baseline routine (which go hand in hand!). In this episode, I lay out the 4 problems you need to solve in order to have a solid baseline or take your current baseline to the next level!
I have also added a Bonus course for you to join now!
What: "Baseline" is a live 3-week nutrition coaching course and primer for the Create Your Shape program. (Can also be purchased as a stand-alone course). June 10th - 29th!
Sign up for Create Your Shape (and get Baseline for free)
Sign up for Baseline only
Who: Best for any lady who is lifting weights and knows their nutrition decisions, body, and mind would benefit from getting back to their baseline. OR, if you are already at your nutrition baseline, and want to take it to the next level.
Tracking macros is optional! It is not expected, but everything we learn will make fine-tuning your macros that much easier when you do.
What you'll achieve: Look and feel your best before July 4th week AND feel confident and ready to go for the July Create Your Shape class. Decrease 3-5lbs of bloat, inflammation, and body fat. Feel routined and streamlined, no more "I need to make better decisions"!!
(Once you have this down, then the 4 mth coaching program of Create Your Shape is not only easier, it's also amplified. Create Your Shape is where you'll gain muscle 1-5lbs and decrease 3%+ bodyfat, receive a custom macro plan, and learn the depts of science and strategies for ladies who are lifting weights. Think of Baseline as an intentional primer for Create Your Shape.)
Logistics: June 9th - 29th
3-week course, Weekly Coaching Call and Coaching Community!! (replays available).
Week 1)
- Science/Strategy Knowledge - How building muscle and decreasing body fat works
- Establish a realistic Daily Structure and how to Create Your Plate at each meal (no matter what you have in your house or where you are)
Week 2) Science/Strategy Knowledge - Maintenance Calories and Macros
- Create Your Meal Bank - have a list of favorable, tasty, and easy meal and snack options available
Week 3) Science/Strategy Knowledge - Estimating Macros
- Navigate summer events, how to balance BBQs, lake/beach trips, and on-the-go weekends.
You'll receive custom coaching each call, so if there are other areas we need to discuss beyond these topics, we will :)
Sign up now:
When you sign up for Create Your Shape, by May 31st, you will receive the 3-week Baseline Coaching Course for free along with $200 off! Or you can purchase just the Baseline coaching course for $247.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
How often do you think about the changes you'll experience once you get fitter? Or have you noticed all of the ways your body and life has changed since you up-leveled from your previous shape? In this episode, I'm giving you a peek into things you'll notice when you become more fit. Some you'll relate to, some you may aspire for, and some I may have missed! If so, send me a message telling me what they are on Instagram @jennythenutritionist. You'll want to tune into this episode if you've ever thought, "I'm capable of it all" and want a mental vision board, OR if you've ever needed a bit of motivation to see how good life gets as you take your shape to the next level.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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I just completed a calorie deficit phase myself and I feel proud, accomplished, and a true mastery of the Calorie Deficit Phase. My nutrition plan (aka my calorie and macro targets) set me up to decrease 1lb per week and I did just that! It was the easiest calorie deficit I've ever done, but I remember failing many attempts years ago. In this episode I break down why it felt so easy this go around, (like 2,400 calories, delicious meals, and savvy food choices), and some of the main things I learned and had nice reminders of! (Like muscle's role, 2 weeks of non-progress, and too much guesstimating).
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
I just completed a 9-week calorie deficit where I lost 7.5% of my weight. Every aspect of the deficit was intentional, it was the easiest and most successful deficit I've done. I also feel very confident about sustaining the changes I made. During the deficit, I had a lot of questions and I'm rapid-fire answering them here (with an explanation of course).
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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What is the difference between Create Your Shape and a personal trainer or a macros coach? Create Your Shape is currently open for enrollment, and whether you plan on joining or not, this will be a useful episode for you to see everything that you'll want to consider to become someone who looks like they work out all of the time. (Hint, it goes beyond macros!). I discuss the difference between just macros and strategy, science, structure, routines, bloodwork, identity shifts, community, professionalism and how your core values all play a role in achieving this shape all of the time.
Click here to sign up for Create Your Shape!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Kate was a yogi who thought "That's not me, I can't do that" when it came to lifting big weights, tracking macros, and being someone who looked like a Fitness Girl. After 1-2 years starting to lift weights, her friend convinced her to do Create Your Shape. Little did she know through this process she would be...
So strong and lifting heavier at the gym than other ladies with bigger frames.
Learn macros in one call and go on to become so Macro Savvy she'd be able to guesstimate without tracking her food.
Transition from "skinny" to "fit" creating a lifted and curvy shape with strong shoulder caps, glutes, and a tight core.
Hear how she used the Create Your Shape program to make this happen!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Have you ever thought your body likes to sit at a certain shape/weight? Whenever you make some changes your body easily rebounds back? Or no matter what you do you can't get past XXXlbs? In this episode, we dig into why your body has a "Settling Point" and what to do about it.
Heads up! The Create Your Shape program, my 4-month nutrition coaching program for ladies who lift weights and want to change their body composition, learn nutrition, and create your nutrition routine, is open for enrollment April 14th - 25th. We start in May!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
If you consider yourself to be a Type A go-getter who lifts weights, like many of my ladies, have you ever considered that you may be doing too much? That you may just be lacking the strategy that actually creates body composition change? That has you doing less, with more intention. If you have an elaborate meal prep routine, tracking macros down to the gram, have your own Excel spreadsheet with your macros, and are scared to miss a workout, but don't have the shape you should... take a listen to this episode! Crystal, who just went through Create Your Shape, shares how she was able to relax, save so much time in her week, and become a "happier" person while doing less and getting better results.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Crossfit Games podium athlete, my nutrition mentor, and the one who kick-started "Jenny the Nutritionist", Jenn Ryan is sharing all of her wisdom on today's episode. She shares the key components that allowed her to make huge changes to both her physique and performance in her late 30s. We discuss how genetics plays a role but how lifestyle factors may play a bigger one. We also cover the main hormonal symptoms and causes we see in our middle-aged females, how they show up in assessments and bloodwork, and how to address them. Lastly, Jenn shares what she's focused on now at 44, to get ahead of peri-menopause.
Jenn's Bio:
I’m a nutrition and health coach who focuses on improving performance and helping people gain muscle and lose body fat. As someone who has qualified and competed in the CrossFit Games numerous times, I know the need for proper fueling and lifestyle habits. After 13.5 years working as an RN in the ER, I’ve moved on to my online coaching and an IV and injectable vitamin therapy business. I’ve dedicated my career
towards a more holistic and functional approach, which has worked very well in combination with my background in strength and conditioning. I work with both men and women who are looking to improve their overall health and performance markers.
Jenn's Instagram: @jenn__ryan
Jenn's Email: jenn@lifelineperformance.com
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Reverse Diet is the term used for strategically increasing your food up to "Eating Enough". (Note! Eating enough is the first step to changing your body composition). I think everyone needs to know what this is, especially if you 1) Were just in an intentional Diet or 2) Are lifting weights and want to change your body composition. Reverse dieting is how you don't gain body fat back after a diet phase, nor gain body fat when you strategically eat enough. In this episode, I explain what Reverse Dieting is, the benefits, what happens if you don't Reverse Diet, the 5 steps to implement your reverse diet, tips, and expectations.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
Over the journey of going from "zero to looking like you workout", there are many tools you can leverage... mindset, working out, lifting, and, of course, nutrition. It is never a linear journey and many of these tools overlap. One that often gets skipped, but is foundational for progress in the early stages and to sustain it long term is your mindset. Specifically your relationship with yourself, with food, and your understanding of the science behind how body fat is loss. In this episode, I interview Dr. Priyanka Venugopal, an expert weight loss and mindset coach. She shares her 3 step approach and specific strategies for an unstoppable mom brain.
Want to save on Priyanka's program? Use the code jennyb500 at checkout to save $500 off of her program!
Dr. Priyanka's Bio:
Priyanka Venugopal is an Ob/Gy physician-turned-coach for high-achieving professional moms who want to lose weight without a calculator and create more sustainable ease at work and home. Over 10 years she has talked with thousands of high achieving professional women and gotten to the root of the high achiever's biggest obstacles in hitting goals at work and on the scale.
She is a coffee lover, mama to 2 kiddos and the host of The Unstoppable Mom Brain Podcast where she shares tangible skills and real lived experiences of how the high achiever can overcome their obstacles to create more of the life they want in a body they feel comfortable in.
Her Links:
Podcast: https://www.theunstoppablemombrain.com/podcast
Work with her: https://www.theunstoppablemombrain.com/group
Instagram: https://www.instagram.com/theunstoppablemombrain/
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
Jami is an expert at building her shape and living a fitness lifestyle while managing 4 young kids. She blew me away with what she accomplished while in Create Your Shape, so I wanted to bring her on as the fitness mom expert! She is no stranger to tired and hungry kids, overwhelm in the household, or sleepless nights. How did she manage it all? (While home-schooling them!) In this episode, she tells us how she does it and shares specific tools and a few Mom Mottos you can implement immediately.
Jami's Instagram:
@jami_murnane
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Yup, it's true, I intentionally gained body fat. Why would someone ever do that? I had good reasons, and I share about them in this episode. Do you have to gain body fat? No, this is a rare thing! But having a better understanding about hormone health and why I did it will be beneficial for you to hear about. I also am a PRO at decreasing body fat, so you'll hear about my game plan that is having me lean out as we speak!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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I played a board game on computer/tv screen in my seat on my recent 15-hour flight. There was a key reason I was SO frustrated but determined by this game. It happens to be the same reason so many are frustrated by Nutrition. There are so many reasons Nutrition is just like playing a game and there is major one component that will have you set up to win the game or not.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Do you know the power of making friends outside of your physical location? In this episode I'm at a business retreat in Malibu, specifically in a closet recording this with my friend and fellow coach, Dorothy. We chat about the importance of surrounding yourself with people who share your goals and the accelerated growth that can come from this. Dorothy, a breakup coach, shares her insights on intentional relationships post-breakup and finding 'your people'. Life can be so much bigger than happy hours and going out to eat if you want it to be!
Dorothy's Instagram:
@breakupcoachdorothy
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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When you've been high-achieving you're entire life, you can forget what it feels like to struggle. To NOT get a skill the first time or get a sense of entitlement. I've been guilty of this too! Mastering your physique and nutrition will be hard. But you can do hard things. Having the 4 Stages of Mastery laid out in terms of Nutrition, will guide you to know what stage you're in, and where you can expect the "hard" ahead of time. Nothing is wrong with you, you're just used to being good at everything. You will master this too, even if you hit a bump in the wrong at one of the stages.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
You're either told "hit these macros", without learning the steps on how to track efficiently (yes, tracking is a skill you can learn!). Or, you're taught the steps but never how to estimate macros. When you don't know how to estimate macros, one meal out, one busy day, or change can spin you into "all or nothing". In this episode, I teach you the steps to estimating macros and why I have my Create Your Shape ladies take a Macro Quiz.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
Often many focus on their training first, in hopes to change their physique. Then, they dabble in nutrition. This is where some stay spinning their wheels trying to figure it out own their own. Or some, like Laura, hire an expert to quickly learn and implement the strategy that optimizes nutrition and finally see the physique changes she's been working for in the gym. Listen to her experience building her shape in the Create Your Shape program, and everything she implemented and learned along the way!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Unfortunately, this is a common practice and it doesn't have to be. In this episode, I'm sharing the real reason why so many ladies "hoard macros", why this isn't the best option, and how to solve for it.
Referenced in the episode I speak about the class I'm hosting next week:
Click Here to Register for the free class - How to be Fit, Well Fed, and Fully Energized
January 24th, 7:30 pm EST (replay available)
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
As we get organized with our New Year Goals there are 3 tangible things to consider in your plans. I quickly explain them in this short episode so you can start implementing them right away!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Bloodwork can be so beneficial, especially for the ladies I work with. I think everyone should be getting their bloodwork down 2x a year. There is a big misunderstanding about how bloodwork can be used to optimize your shape and your health. This episode provides an introduction to what bloodwork is, why is beneficial to building muscle or decreasing body fat, and the step-by-step instructions to order your own bloodwork.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In my interview with Jeremiah, who is also a nutrition coach for high-achieving ladies, we dive into many of the tools and processes to change ladies' shapes.We have a lot of similar concepts, but I think it's great to hear the way he explains them.
We cover a handful of topics like:
- How most aren't undereating but they're underfueling
- The two biggest mistakes he sees when trying to take your shape to the next level
- How long it takes to see major progress and the break down of each phase
- Macros vs. Meal plans and the benefits of each
- Hormone health in females related to progress
- and more!
Jeremiah Bair is the owner of Elevated Coaching Systems - a fitness & nutrition coaching company specializing in physique development for women.
With over a decade of coaching experience, he has a deep passion for learning and teaching all things nutrition and physique development.
Jeremiah's Instagram Page: https://www.instagram.com/jeremiahbair/?hl=en
Elevated Coaching Systems Instagram Page: https://www.instagram.com/elevatedcoachingsystems/?hl=en
Living Lean Podcast: https://www.buzzsprout.com/712032
Elevated Coaching Systems Website: https://elevatedcoachingsystems.com/
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Whether it's travel over the holiday season, working late, or out running errands, feeling confident ordering something to eat while on the road is a must! In this episode I provide the specific structure for ordering your meals and specific go-to restaurants I would recommend that are quick, convenient, and directional.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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While these 3 are the main categories for most of what gets covered on this podcast, today I want to speak about each directly and how they work together for you to change your body composition for the long term! You likely have never heard it articulated this way before.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
I interviewed Bridgette Godfrey, a WBFF pro and online training and nutrition coach from Australia. We delve into the world of bodybuilding discussing what it takes to be a competitor and how non-competitor can use some of these tools.
We cover a range of topics including:
- The unique aspects of WBFF, IFBB, and various other federations and judging criteria
- The challenges and rewards of being a competitor
- The dedication required to excel in the sport
- The journey towards achieving a competitor's physique
Bridgette's instagram - @fitspicebridge
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
To one extreme, you can make faster and less sustainable changes, on the other you can make slower and more sustainable changes.
They are like a seesaw though, there is a lot of opportunity in between. In this episode, I share why this is the case, the pros and cons of each, and my recommendation on how to mix the two.
Last week I discussed just the mentality of it. This week in Part 2, I focus on this topic through the physique lens.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
To one extreme, you can make faster and less sustainable changes, on the other you can make slower and more sustainable changes. They are like a seesaw though, there is a lot of opportunity in between. In this episode, I share why this is the case, the pros and cons of each, and my recommendation on how to mix the two. In part 1, we'll specifically discuss just the mentality of it. Next week we'll focus on this topic through the physique lens.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Here I discuss the importance of having a meal bank and share tips for creating one, such as starting with existing go-to meals and using Pinterest and Instagram for inspiration. I emphasize how to make your meals in your Meal Bank efficient, tasty, and macro-friendly and provide examples of meals I've tried recently. This episode will give you helpful steps, ideas, and tips to build your Meal Bank to simplify your nutrition routine and make meal planning more consistent.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In celebration of 100 episodes, I'm giving a little more context behind some of the best ones!
In this episode, I use the new Podcast Directory to get through each category of episodes (from Training, Nutrition Science, Guest Interviews, etc.) and share the episodes that have had the biggest impact for both my ladies and myself.
Live now! Click the link in my bio to listen on your walk today!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Welcome to the Create Your Shape podcast where I, Jenny the Nutritionist, help you gain muscle and decrease body fat. All episodes are specific for the professional lady who lifts weights and wants to look like it.
To help you more easily find helpful episodes, I have created a Podcast Directory where you can sort by date or category and see the title, and full description, with links to listen. You can even search for keywords to find an episode.
Full Podcast Directory
If you're new, I also suggest starting off with The Body Comp Blueprint - A 3-Part Series covering the Nutrition Strategy, Training, and Routines to change your body composition.
The Body Comp Blueprint - Listen on Apple
The Body Comp Blueprint - Listen on Spotify
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
In this world, a "diet" simply means a dedicated time period in a calorie deficit. How long to diet for is a question I get asked a lot. I'll specifically answer this for a certain type of lady, one who has ~5-20lbs to lose (less than 40), is consistently lifting weights, and is overall healthy. In this episode, I break down things to consider, a bit of science behind dieting, and my specific recommendations on the length of time to diet.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
I used to say this to myself after reflecting on the week. I see it often in my ladies weekly check-ins too. Here I'm going to share the exact tool I use and how I coach my ladies to actually "do better next week". It is 3 steps that actually change what you accomplish in the following weeks, months, and years to come.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
They call her Mrs. Macros as Henem:
1) Owns a macro-based meal plan company here in Bali (Macro Kitchen)
2) Consistently and easily hits her macros to support her performance and her incredible shape
In this episode, Henem and I discuss the ins and outs of all things Macros, meal planning, performance, aesthetics, lifestyle factors, and so much more.
You will learn so much in this episode along with tangible tips and stories from our experiences with our own journeys and working with so many clients.
Hemem's Bio:
Physiotherapist by trade converted to nutrition coach currently specializing in Performance nutrition, Co-founder of Macro Kitchen Bali, deeply in love with weightlifting, fitness freak, food lover, Mom of 2 of Beya and Nyx and happy wife of Boltz.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
A question I often get is something in the form of:
- What happens after the diet phase?
- Will I gain the body fat back after the calorie deficit phase?
- Do I have to constantly be in a diet to not gain weight?
This week on one of our Create Your Shape calls, one of the ladies asked this. I've pulled that question-and-answer clip from our call to create this episode. I wanted to give you an inside look into what our calls look like and give you a detailed explanation of what you could expect after the deficit phase ends.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
I hear this all of the time from ladies who are otherwise very successful. They aren't eating Mcdonalds every day. They aren't unmotivated people. Yet they still feel they lack accountability when it comes to their nutrition. Why is this? In this episode I break down this topic for this type of person, question its validity, and ways to overcome it if it's really even needed.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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@jennythenutritionist
The secret that bikini competitors use to improve their physique each year they compete... They have off-seasons. This is when all of the progress is made and their physique actually changes.
Off-Season - Eating enough and lifting heavy. = Muscle gained, shape changed
On-Season - “Dieting” with more intense nutrition = Lose body fat, to show off the shape
Regardless if you're an athlete or not or if you want to get on stage, you have to have a season of eating enough before you diet.
This is why the fall/winter is an ideal time to start your protocol and start making progress. In this episode, I breakdown how to plan for your off-season and what you can expect.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Here I interviewed Create Your Shape superstar Erin Finegold on how she gained 4.3lbs of muscle and decreased 5.3% body fat. She was relieved when she could stop her added cardio. She was shocked when she could eat 2,000 calories and improve her shape. And she was pleased that she saved more time in her week and could still eat sushi. Erin shares her full experience, including what she was most hesitant about and how this has impacted meetings at work, and even how her kids eat.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Grazing, sugar cravings, lack of willpower, lifting weights but not looking like it, not hitting macros, not gaining strength, getting injured, cycle symptoms, and hitting plateaus just to name of few...
These could be solved just by eating bigger meals. Your day-to-day could have a completely different experience just by eating bigger meals. Having more energy, being able to focus better, getting more out of your workouts, and trusting your body's metabolism to decrease body fat when you decide too.
In today's episode we go into the symptoms you may have from too small of meals, why this happens, what is possible, and guidelines to help you make those meals bigger.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Today I'm interviewing my personal trainer, Matt Boltz. He's recently helped me recover from my injuries, regain strength, and feel like an athlete again.
We cover the 3 phase strategy for healing injuries, specific ways to use exercises to heal while still building strength, and how to combine physical therapy and strength training to work smarter.
When we "Treat Rehab like Training" it becomes more fun and intentional.
This will be a beneficial episode for anyone who is injured, has nagging injuries, wants to improve performance or functionality for the long term, or wants to put preventative measures in place.
For all Create Your Shape current and alumni ladies, Matt has also been generous enough to offer a Free Pain-Free Performance Consultation call where he'll also provide a 21-day Pain-Free plan and follow-up.
Click here to schedule with him. (Valid until Sept 6th 2023)
Coach Boltz (The Body Mechanic) Bio:
14 years strength and conditioning coach, ex-military, and PTI. Helping soldiers get fit for purpose and now helping people to build better bodies, cultivate more confidence, and rebound from injuries stronger, fitter, and faster!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Many of the ladies I work with identify with some or many of the tendencies of being Type A, especially when it comes to their main priorities and how they achieve them. They value organization, planning, being in control, structure, routine, and being goal oriented. Oftentimes, they want to use rely on these characteristics to then create a more relaxed and spontaneous lifestyle while still achieving their goals and being on top of it. Here, I break down the Type A tendencies I typically see, where they are beneficial in building your shape, where issues arise, and some of the main topics we cover in Create Your Shape to use them in our adventures or to combat them.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
For those who are lifting weights and using macros to build your shape. We're making tracking Macros easier than it's ever been before. Join Become Macro Savvy - the Mini Course. Learn the Essentials for your macro tracking to run on Auto-Pilot.
Sign up here.
Make Macro Tracking simple. Look and live a fit life.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Non-progress weeks should be considered in your plan. Ideally, you know how to track them, what they mean towards your overarching goal, and how to redirect or adjust (or not!). Here I cover:
- Key metrics that define if it will be a progress week or not
- How many non-progress weeks should you plan for
- The two types of non-progress weeks and how to think about each
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
On today’s episode, I am joined by financial coach, Keina Newell. Together we discuss the similar mindset women have around budgeting and nutrition and how simple mindset shifts can change how you reach goals.
There is a massive overlap between finances, nutrition, and fitness. Achieving your financial and nutrition goals is about learning what holds value for you. Whether that means incorporating your favorite foods into a meal plan or budgeting for travel, these plans are not restrictive. Instead, they are a way to introduce consistency in a manageable and attainable way for your long-term growth and success.
Where to learn more about Keina: https://wealthovernow.com/
Keina Newell works with hardworking and passionate single women who need help creating clear financial goals so they can save more, pay off debt, and stress less about money. She is passionate about her work and finds no greater satisfaction than helping her clients start approaching the way they manage their money with joy because they’ve learned to feel possibility where they once felt shame, guilt, overwhelm, and anxiety.
When she is not coaching, Keina is spending quality time with friends and family and encouraging herself to go to CrossFit! To learn more about Keina head over to Wealth Over Now and explore her tips to manage your money well.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Cravings are a symptom. An indication that something is off internally. My ladies used to experience it worse on training days. For some, they make it challenging (and not fun) to be consistent. Which consistency is the 2nd most important factor to change your body composition. So many of my ladies become cravings-free by addressing the root cause. They happen for a reason and in this episode, I'm covering the 8 reasons that drive 99% of cravings, and how to address them.
There was one more that I'd like to add for #9! Symptoms - Chocolate Cravings around the menstrual cycle. Problem - Lack of Magnesium (a mineral in the body.). Solution - 300mg of Magnesium Glycinate at night (most would benefit daily regardless).
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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There are times when higher-volume foods may be more beneficial, like when you're in a calorie deficit, getting hungry, or would like a treat alternative. However, it may be just as often when denser foods would be a better option, like when you're eating enough, training hard, or have digestion issues. I cover examples of both and when each may be more favorable here.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
If you are lifting weights and want to build muscle and decrease body fat, this episode will give you a different perspective and things to consider along your journey. I have a lot of ladies that find this podcast and then sign up for Create Your Shape, this is a special episode as enrollment is currently open! Whether you are planning on joining Create Your Shape or are enjoying learning from the podcast, this episode will provide additional insights for you!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Going out to eat is a part of life. And it’s a skill you can learn so you can have both the shape and social life. Going out to eat is not inherently “bad”. But it is really easy for it to NOT work with your nutrition goals, therefore making it really easy to stay stagnant, or regress. This is where most people are having to decide between “life” and feeling guilty that they’re not making progress. In today's episode, understand the 3 skill you need to learn to enjoy going out to eat and always be directional with your goals!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Stacy already prioritized her health, enjoyed lifting, and was a successful go-getter in all aspects of her life. However, like many of my ladies, she questioned why her shape didn't represent the effort she was putting in.
In this episode, we discuss her experience in the Create Your Shape program and what allowed her to create a strong and toned shape, a better understanding of food, and a nutrition travel routine.
We discussed what happened when she ate 600 calories more calories per day. We also walked through how she became Macro savvy after thinking it was too much work. Lastly, she shared the biggest takeaway of how to work smarter instead of harder.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
You lift weights, you should look like you work out. If not, you're just missing a few components. I'm hosting "Look Like You Workout Week" starting Monday, June 12th.
Learn more about what it really means to look fit and what we'll be covering during Look Like You Workout Week in today's episode. Then, join us for a week for lifting ladies to learn and take the next steps to create a shape that automatically says "I workout"... Because you do!
Where: A Daily Email Series - Everything you need straight to your inbox
How: Click here to Register Now for Free
P.S. Look Like You Workout Week is sponsored by the Create Your Shape program. Enrollment is open Sunday, June 18th - 29th. Click here to learn more!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Today I'm answering a handful of questions from the audience. Quick, punchy, yet thorough tidbits that set you up to learn as we cover the topic. Some of the topics covered were:
Bowel Movements: How many bowel movements to have per day. The stool chart. Why it's so important to excrete hormones.
Maintain focus especially when you have cravings.
How to travel if you're tracking macros or not. Protein options to pack. How to create meals when you're not at home.
How to handle big adventure events or weekends. Do you still to your macros or adjust them for the activity?
Want to submit a question or topic for the next Open Q&A? Send an email to jennythenutritionist@gmail.com.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
As you work to change your body composition, there are pivotal perspective shifts that make it so much more relaxed and chill. Whether you feel like you could execute any diet no problem OR you identify as having a poor relationship with food this is a helpful episode for you.
Here I interview my friend and health coach Jessie Golden. We discuss the major and minor shifts that happened during each stage of our nutrition journey. Jessie shares her story and approaches to healing your relationship and why NOT dieting is the first step. Then, the key indicator that allowed her to have a successful and free experience while changing her body composition.
Jessie Golden's Bio:
My obsession with food, fitness, and my body started at a young age, similar to many women, and after nearly a decade of yo-yo dieting, worsening body image, and a TERRIBLE relationship with food, I decided to give it all up. I desperately wanted to find freedom and start creating a life of presence, empowerment, and purpose. After much trial and error, UNlearning, and education, I now have a beautiful relationship with food, body, and self!
Through my own journey, I have developed a passion for bringing the tools and insights I've learned to others, with the goal of being the resource I wish I had access to for over a decade. I graduated from the Institute for the Psychology of Eating in 2016, am Level 1 certified by Precision Nutrition, and graduated from the Menno Henselmans PT program in 2022. There is so much more to life than obtaining the perfect body and obsessing over food, fitness, and body image, and I’m on a mission to show women they really can have a beautiful relationship with food, look the way they want, and live a life according to THEIR values.
Link to Jessie's Sustainable Lean Academy:
https://jessiegolden.lpages.co/sla-launch-eb
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
At every level, there will be things you're working on to make your life easier, healthier, or more in shape and it will feel like a struggle until you've mastered them. In this episode, I share the 7 things I'm currently struggling with, my experience of it, and what I'm doing to solve for it slowly. Ever questioned the amount of creamer you use or how hard you're pushing yourself in the gym? Ya me too. Hear me humanize nutrition a bit and give specifics for what I'm implementing to help.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
If you want your body composition changes to last, you'll need sustainability. Luckily sustainability is something you can create for yourself. You can do this from both a scientific perspective and a habits standpoint. Scientifically you're putting your body in a favorable position to maintain the body fat lost (think optimal metabolism). At the same time you're shifting habits that feel like it's "just what I do", the same way it's easy for you to not eat at McDonalds every night. "It's not sustainable." or "But can I maintain this?" are the wrong questions to ask. Instead, "What do I want to make sustainable?" and "How can I make it sustainable?" will be more serving! In this episode, I answer both of these questions so you can ensure you maintain those results!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Cheat the system, make it easier for yourself by creating your own meal plan. You'll want 2-3 options for each of your meals and snacks. Make them delicious, so yummy that you would want to have them often. Then, based on those options, create your meal plan for the week, adjust your portions to hit your macros. Finally, RINSE and REPEAT. Occasionally changing up your meal plan, or adding new meal ideas to your rotation. This is the best of both worlds, the flexibility of macros and understanding food and making it mindless, efficient, and consistent. Take one hour to complete this. I would highly recommend this to anyone before starting their calorie deficit, or before starting to track macros.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
My ladies are prideful, they take ownership of their journey. But I’m the expert and I know exactly what progress they should be making and how to adjust their plan if not. Within Create Your Shape there are 6 specific measurements designed to ensure you’re making progress. These are factors you'll want to consider anytime you're changing your shape.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
If you're lifting weights and conscious of your food choices, your physique should represent that. Today, I interview my client Shereen, who was frustrated that her shape didn't represent the effort she was putting in. As a Crossfitter, she was pretty strong and very conscious of her nutrition. She was trying it all, low carb, high portion, low calories, etc. but unfortunately "I had no idea what I was doing". I think we've all been there! Her (and us) are willing to put in the effort, but it makes it much easier when we understand the strategy and science behind it to actually create results and see the changes. We walk through her journey to truly understanding food and the tools that created her shredded back, shoulder caps, PRs, and being featured by her gym!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Sharing a Case Study and the remarkable progress of one of my clients. Despite juggling a demanding career, a growing family, and a love for travel, she achieved impressive results - a significant 15.3% decrease in body fat and a gain of 12 lbs of muscle! In today's episode, I'll walk you through the practical and strategic steps we took to optimize her bloodwork, make macro adjustments, and implement foundational tools that streamlined her journey. You'll gain insights and strategies that can empower you to achieve your own goals.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Once you get to a certain point, implementing training vs. non-training day macro targets may be beneficial for you. Here, I cover exactly what this means with a few examples. The criteria needed before implementing different target days, and who it's best for. The benefits from implementing this advanced tool at different phases of a body recomp journey.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
When the ATM eats your debit card in a foreign country... it sucks. When the meal in front of you is the last thing you want to eat... it sucks. And when you have to go to the grocery store when it's cold and rainy outside... ya that's not fun either. The actual circumstance can be hard or challenging on paper, but we'll still see ladies that are out there enjoying it, or what seems not even affected by it. I see it daily in their stories. They have a great outfit on, they turn it into a funny story, or they discover a new favorite while they're at the store. Is there another way to not suffer even when its hard? That's what we're covering in this episode.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Today I'm walking you through one of my logged meal plans at 2,100 calories, 120g of protein, 220g of carbs, and 80 fat. I wanted to give an example of what eating that much looks like and give ideas for higher-quality meal alternatives. You'll gain ideas from my breakfast, 2 snacks, lunch, and dinner!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
There are only 3 macro targets, and you'll want to spend 70%+ of your time in only 1 of them. The three are Maintenance, Surplus, and Deficit Calories. Yes, we typically don't want to gain body fat, but that doesn't mean you always eat in a deficit to achieve that! In this episode, I break down the 3 options to give you a clearer picture of calorie goals.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I remember falling apart on hikes, wondering why some days I felt strong, and others I couldn't keep up. Now I know it was because of how I was fueled, or NOT fueled I should say. Today, I'm thrilled to have my friend Bethany Taylor on the podcast to bring us the best advice for being prepared for hikes and backpacking trips. Bethany is an outdoor enthusiast and nutrition coach who has so much experience in this area. We dive into things to consider before hikes, how to adjust your training, and everything with nutrition from what to pack, how to implement an EMOM with your snacks, and the best way to recover afterward. We also chat about how fueling for your hike may look different for those in a calorie-deficit phase. We also answer the common question, what's the best approach to being well-fueled and focused on decreasing body fat? Thank you for sharing your wisdom Bethany! No matter your hiking interests or level, this will give you the tactics and approaches to be well-fueled during your hikes!
Bio: Bethany is a nutrition coach, outdoor community leader, ultra-runner, hybrid athlete, hiker, backpacker, all-women, adventure travel host, safety & readiness advocate, educator, and espresso lover.
Website: https://www.ironsoultrailblazers.com/
Trailblazers Community: https://www.ironsoultrailblazers.com/community
Resources:
- All Things Training for Outdoor Pursuits
- 3 Day Backpacking Menu
- No-Cook Hiking Lunches
- Easy No-Cook Basecamp Camping Meals
- Easy Adventure + Hiking Snacks
- Beginner Hiking Tips
- The 10 Essentials for Hiking + Backpacking
- Outdoor & Everyday Safety + Readiness
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Typically ladies are implementing many 'bits' of information to help change their body composition. They have random pieces of the house, but they don't have the blueprint. This episode will make you rethink all of your efforts and make every effort you do more impactful in building your shape.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I didn't know what anxiety was, I had never experienced it in my life until the past few years along with a handful of health issues. Towards the end of last year, I had enough symptoms that I knew something was off. Heart racing, tight chest, intruding negative thoughts, etc. After realizing it wasn't just a "funk" I was in, that something was off, I used my Functional Medicine training and get to the root cause. Now, I am happy to share I've been anxiety free for a month! In this episode, I share more experiences, how it felt, exactly what was the root issue for me, and how I fixed it. One of the main goals here is to give ideas to anyone who may be in a similar situation, and to emphasize the important of getting yearly bloodwork done to address these issues ahead of time!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Which body type are you designing for yourself? The Crossfitter lean look, with defined traps, strong legs, and muscular arms? The Bikini look with shoulder caps, defined arms, looking long and lean? The Influencer look, with round glutes, holding a curvy amount of body fat with muscle still popping through? Or maybe a combination of those? Or none of those! The Volleyball player look, the Gymnastic look, the runner… the list goes on.
The point is we have the ability to design our figures. There are 3 dials we can turn that determine which shape we create. Where specifically is there more muscle? How much muscle? And how much body fat? In this episode, I cover an example of 5 different types that were curated, the dials we can turn to create these and 3 key factors that you can take charge over today.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Aligning your training will either save you from not making progress at all, or if you have some of the pieces already, it will amplify your results in a faster and more efficient way. You'll want your training to align with your goals and nutrition WITHIN your strategy. Meaning you're doing a program that's set up to most effectively build the shape you want to build. Your nutrition and training are set up to work together. AND it's all mapped out over time with your strategy.
Today's episode breaks down the common mistakes I see, the check-list to optimize and align your training, examples I typically see with my ladies, and how this makes your life easier in the day to day.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Strategically choosing your weights on a Progressive Overload Training program is a key component of its success and your ability to build muscle. I invited Bryan Boosterin, one of my first coaches and the man behind Paragon Method Training programs, onto the podcast to give us a deeper understanding of weight selection. We covered percentages, Reps in Reverse (RIR), and Rate of Perceived Exertion (RPE) and more. He completely reframes how you can progress in so many other ways without even increasing the weights. I personally learned so much from this episode that will completely change my training experience.
To connect and learn more about Bryan:
Instagram: @bryanboorstein
Training Program: https://paragontrainingmethods.com/
Training Program: https://evolvedtrainingsystems.com/
Podcast: Eat Train Prosper
- 25 Years Training; 14+ Years Coaching
- 3X CrossFit Regional Athlete
- CrossFit Games Coach
- Owner of CrossFit Pacific Beach
- Former Physique Competitor
- CrossFit L-1, CrossFit-2, CrossFit Mobility
- Bachelor of Science: Exercise Physiology & Sports Management
- OPEX, N1 Training Biomechanics & Programming
- Featured on ESPN Radio + Numerous Podcasts
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
How do cortisol levels impact my shape? Why do Type A ladies need to be concerned with their cortisol levels? What happens from a scientific perspective? What could be causing this issue? And how do I reset my cortisol levels? All of these questions and more are answered in this episode.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Macro Month starts on Jan 22nd. '23. This is a 4 week program to learn and implement the prerequisites to start macros and essentials to make tracking easier. Everyone listening to this podcast should join! Today's episode goes over exactly what we'll be covering and how you'll become someone who can seamlessly track. You'll even learn what to do when you're not tracking.
Click Here to Join Macro Month
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Yo-Yo Tracking is similar to Yo-Yo Dieting but specifically for tracking macros. It's the experience of being ALL IN tracking your macros (even 80%) and then being OFF and feeling out of control. It's the swings between having to mustard up the energy and being on top of it... to loosely eating "whatever" or somewhere "healthy". This is very normal in today's world. In this episode, we get to the bottom of why this happens. Then, I share the simple solution to being steady with your nutrition (whether that means tracking all of the time or not).
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Choose the time you'll decrease body fat wisely. Strategically plan when you'll implement a Calorie Deficit phase this year. In this episode, I help you decide your timing and give you all of the factors to consider. When you know how long to enter into a deficit and have the right timeframe in place, you can get more bang for your buck, it will feel easier, and you can look your tightest when you want.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Even elite competitors have little vices, yours are normal too. As you get more advanced and your nutrition standards change, so will your vices. They'll always be there. Instead of increasing your willpower, I suggest increasing your ability to solve for those vices.
When I actually coach my ladies in Create Your Shape on their vices, half the time it turns out they can keep them in and still create their results. They just needed to understand the science or have a shift in perspective. The other times, they need to have a protocol for working through it. Since Vices show up at every level, it's ideal to tackle it now.
In this episode, you'll learn the questions to ask to determine if it's truly "bad", and if so, how to work with it, or change it.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
It's no secret that alcohol isn't favorable for physique goals. However, for many of us, including me, it's always served a role in various parts of our life. For those who want to change their relationship with alcohol, reduce/remove the amount they intake, or want to listen to an eye-opening conversation about alcohol, this interview with sober living expert Mary Tilson is for you.
We cover:
- The science behind alcohol's role in your shape and health.
- The first step is to shift your relationship with it in your life.
- Tangible tools for social interactions, stressful work days, or when you enjoy the taste.
- Who are you when you're "No longer the party person", or what to do when drinking is the main activity for all your social events.
- And lastly, creating a life where you're thriving that's bigger and better with or without alcohol.
To learn more about Mary's work:
sunandmoonsoberliving.com
IG: @sunandmoon.soberliving
Podcast: The Sun & Moon Sober Living Podcast
Mary Tilson is a Certified Professional Recovery Coach (IAPRC), Yoga & Meditation Teacher & the Founder of Sober Living. She’s been sober since April 27, 2013.
After finding freedom from addiction, Mary’s life changed dramatically. She left a corporate career in Digital Advertising to pursue her dream of teaching yoga full-time. She started an international yoga & meditation retreat business in 2014, offering transformational journeys across Southeast Asia, Africa, and Central America which have been featured by Yoga Journal, Women’s Health Aus, and Compare Retreats.
In 2021, Mary founded Sun & Moon Sober Living to help end the stigma of addiction and support others in quitting drinking and building a fulfilling life alcohol-free. She leads group and 1:1 coaching, free virtual meetings, and hosts the Sun & Moon Sober Living Podcast.
When she’s not working on Sun & Moon Sober Living, Mary loves scuba diving, hiking and spending time with her family in the mountains of Colorado.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
In today's episode, I'm telling a little story time from back in the day! My coach yelled at me about my training and it was the best thing that could have ever happened to me. I thought I understood progressive overload training and knowing how to choose my weights, but I didn't. My breakthrough came from one simple 9-word text from my coach, with a handful of exclamation points!!!! If you're curious about how to choose your weights, or how to optimize your progressive overload training program, you'll learn the lesson in this episode so you're not leaving any gains on the table!!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Have you used a Dexa Scan to track your progress? This 10 min process gives you your precise starting point.
- Your total lean body mass, by region
- Body fat by region
- Visceral fat (fat around your mid-section organs)
- Bone Mineral Content
**This is excellent information to have to develop your macro strategy. The number of calories you need determines your lean muscle mass. This will also guide your macro allocation, especially for protein and carb needs.
Then, this is especially great to re-test as you end your Nutrition Strategy. Here you can see by region where you've built muscle and decreased body fat. Going deeper and more detailed than the scale. This is something all of the ladies in Create Your Shape complete. This episode breakdowns down all of the details you need regarding Dexa Scans and changing your body composition.**
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Morgan came to me after 5 YEARS of being stuck. Feeling defeated when it came to her physique and health. She was already taking vitamin D, going to Crossfit consistently, and paying attention to what she ate. Was it just not in the cards for her? If you lift weights, there should be no reason why your shape doesn’t represent it!
In today’s episode, we walk through Morgan’s experience in the Create Your Shape program that changed her life (her words!). We go into details on how ladies who lift should be experiencing progress.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
A Nutrition Vacation is a tool we cover and implement in Create Your Shape [Heads up the January Create Your Shape class enrolls next week!]. It's not a free for all, "eat whatever you want", type of idea. A Nutrition Vacation is a strategic process for taking a mental break when it comes to your nutrition. It's a game plan that ensures you get "rest days" just like you do from the gym. It's an intentional way to make progress in an informed and balanced way. There are a handful of things you need to consider to implement one that I cover on today's episode. Understand the concept at a deep level, learn the tools, and apply it this week!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
It is frustrating when you're lifting heavy (maybe even doing 2-a-days), tracking your macros, hitting high protein, and still don't have the shape that represents it. The worst is you look FINE, but just not what you imagined for the effort you're putting in. "Could there really be more than what I'm already doing? What am I missing?" were the questions my client Jennifer had. In this episode, we walk through what we changed and the missing pieces to create her best shape yet at 46. Her defined abs and ability to look good from every angle did not come from working out more and eating less, quite the opposite. Take a listen to hear all of the details and what we implemented.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
3 - A Nutrition Routine is taking every single action/step/or thought that goes into building your shape, breaking it down piece by piece, making each piece the most efficient and mindless, and creating a system for all of those pieces to work together seamlessly.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
2- If you want to build muscle, decrease body fat, and change your body composition then you HAVE to be eating enough. If not, you're swimming upstream and making it way harder on yourself, if not impossible to build your next-level shape. I break down the science of eating more, the average calories ladies who are working out are burning and the 6 key factors to consider when you start eating more.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.
1 - The number one tool to change your body composition is having a Nutrition Strategy. Eating clean for a week, doing the same thing repeatedly, or trying to cut calories all the time is not going to create your shape. In this episode, learn the 3 Steps to the Nutrition Strategy for ladies who lift, the critical components of each step, and how to implement the strategy for yourself.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Being able to guesstimate macros is a necessary skill to be successful long-term.
No one wants to just look good for one month because they were tracking their macros, and then go back to their old routine and shape.
This is a skill you want to learn for when you're in maintenance mode, aka you're just maintaining your shape and not precisely tracking.
OR for those time periods when you are wanting to make a change and you are measuring and tracking your food, but that 10-20% of the time when you don't have the capacity to measure everything perfectly on a scale.
From knowing the sub-categories of each macro, to rounding in grams, this episode covers 6 useful tips to be able to estimate your macros quickly.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
We tend to overcomplicate things, especially when it comes to changing our body composition. We add on every new training or nutrition thing we see thinking that is the ONE thing that's going to make all of the difference. We get into the weeds, questioning every new piece of information we hear. In this episode, I teach you how to filter each question to know the correct answer for you. We'll go over how to do an audit on every effort you're currently doing and how to know the answer to every nutrition/training question you have going forward.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
I used to think more muscle meant I'd just get bigger, or be absolutely shredded and I'd lose my feminine shape. Until I learned how to recomp properly, I saw how building muscle and decreasing body fat created the illusion of my shape becoming curvier, longer, and leaner. Now, I see this every round with my Create Your Shape ladies.
Curves and the "out in out" look get emphasized as you decrease body fat. As you gain muscle, everything lifts up creating a tighter appearance, but that also emphasizes the separation of body parts. Once you get to a certain point, then you can really fine-tune your figure, like alternating your plan to grow your glutes or shoulders for example. This episode goes into various examples, how this happens, and how to use training and nutrition to enhance a feminine shape.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Enjoying travels and staying on track just requires you to know what's most important to emphasize and to have a Travel System in place.
In today's episode, I cover what's most important to consider, so you aren't stuck trying to be perfect. Then we go into the 6 Travel Musts, like how to handle airports and eating out, tips when choosing a hotel, convenient travel foods, and ways to incorporate your workouts.
This is how my ladies and I travel all of the time and don't ever fear being out of control or it interfering with goals.
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https://jennythenutritionist.com/create-your-shape/
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So many think that as they get older their physiques will gradually get worse. It's frustrating to think you're doomed, but that's far from the truth. The hormone shifts are insignificant in comparison to the factors that you do have control over. You can get better with age when you know how to use your nutrition and training for you.
The two factors that need to be considered are:
1) How do I stop the bleed?
2) How do I create an even better physique going forward?
There's a check-list to consider for both Training and Nutrition that I share on today's podcast episode
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When I see an incredible shape, I know they did more than just follow a plan. They had to overcome every obstacle that came up. If you're feeling jealous of what you think other's perfect journey might be, or just need some relief that it's normal to have obstacles, I thought I'd share some of mine up until this point.
From feet and chest injuries that I still deal with today, to gagging at my office trying to get down day 5 of the same unseasoned white fish and beans… I’m getting personal sharing just some of the roadblocks I ran into over the years.
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Many try to eat well but still increase intake and flexibility over the holidays with no concrete plan and end up gaining a few pounds of body fat. Then come the new year they work out to take off what they gained ending up right back where they were. This is the recipe for never making progress and never changing your body composition. Instead of the back and forth, I recommend using the holidays as part of your Nutrition Strategy. The first two months of the strategy, no matter the start date, are focused on eating enough and optimizing your training. This is the time to increase your metabolism, build muscle, and support your hormones. This gives you more food and flexibility that are still specific which perfectly aligns with events, travel, and options for those fall specialties. Instead of vaguely eating more, have a custom plan so you know the amount of food you're intaking and optimize muscle gain while mitigating body fat gain. This is how you use the holiday to make progress with changing your body composition. Then, you're in a better position to enter into a calorie deficit come the new year to focus on decreasing body fat and showing off your new muscle and shape. Listen to this episode where I go over the ins and outs of How to Use the Holidays in your Favor.
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Elena was always super active and previously got results from working out more and eating "clean". Then, the results would go away and she didn't know why or how to get them back. She thought she wasn't capable of building a booty and felt herself "wasting" her workouts not making the changes she desired. Listen to her story and how it all changed to her husband noticing her glute gains, understanding how to make the exact changes she wants, and going from "surviving" to "thriving". You don't want to miss this episode!
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Being strong, feeling sexy, being capable, and staying healthy is the goal. It's the place to be where you're hitting PRs in a crop top, sleeping well and waking up energized and going after goals with confidence because you know how to hit them. This episode dives into the possibilities in each of these categories, how to create them, and the surprising cost of not. Once you learn how to create these it is only the beginning. Once you have the tools and strategy down you'll only improve on these year and year.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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A Nutrition Strategy is the complete nutrition plan, that considers all of the pieces, has all of these pieces working together and is mapped over out months. There are 3 STEPS to a Nutrition Strategy.
- Eat enough
- Align your training
- Enter into a calorie deficit
Now, I cover the Nutrition Strategy and this process a lot and (finally!) I see that it's becoming a lot more mainstream. However, there are a 3 KEY components that many are missing. There is a lot of "vagueness" when implementing, or I also see a lot of effort but nothing is ever concrete.
You all are in a position where you don't have 50lbs to lose you want to change your body composition, you want to fine-tune your shape. You want the lines and definition in your arms when they move.
Today's episode gives you the 3 components you want to ensure your strategy includes to create that fine-tuned shape.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Allison was doing it all but her shape didn't represent it. She was; Eating 1,300 calories.
Doing Hard Strength Workouts. Adding Peleton Cardio. But it wasn't creating the shape that represented her efforts. She wanted a fine-tuned shape and that's exactly what she accomplished in Create Your Shape. Her body looks elongated in her photos as she's really leaned out. She has clear separation between her muscles, making each line and curve pop and she worked up to 2,100 calories. Listen to her full story and experience in the Create Your Shape program in this episode.
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https://jennythenutritionist.com/create-your-shape/
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Your weekly planning system is the process and steps you take before and during the week that cover every aspect of you hitting your nutrition targets. Your system makes hitting your goals mindless and on auto-pilot. When you master this, you become consistent no matter what, and that my friend is when your shape changes are inevitable. In this episode, I'm sharing my recommendations on how to really optimize your weekly planning system and all of the factors you might not be considering.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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There is a range of options for how to track macros. From using a food scale, to measuring cups, estimating with your hands and more. They're so helpful to know when you're out and about and don't have access to a food scale, or even those time periods when you're not tracking your macros but you still want to be directional too. Today I cover the 5 different ways to track macros and when you may want to use or consider each.
Work with Jenny the Nutritionist in Create Your Shape:
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I did 6 years of Crossfit and absolutely loved it. Learning new skills, getting stronger, feeling athletic, being competitive and of course, the energy and community it comes with is unbeatable. When I switched goals to mainly asesthics, I changed my training to bodybuilding. So many of my ladies are in a similar situation. In this episode I share exactly why I made the change and all of the benefits I've seen, the struggles I had switching to this new style, and why I will most likely do Crossfit again at some point. I also give specific training program suggestions that made the transition easier.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Knowing exactly what line, curve, and shadow to look for in your weekly comparison photos will help you determine the progress you're making. How often to take them, how to take them, and the setup to review them is just the start.
In this episode, I dive into the details and share the two methods for reviewing your weekly photos, the "Zoom out" method and the "Zoom in" method.
I also go over the exact areas of your body you should be keeping an eye on and what you can expect along the way. The "turtle shell" in your mid-section you'll see before the abs come, the shadow mid-way down your arm that will form, and the "out-in-out" appearance in your back photos when body fat drops and your feminine figure is more prominent.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Being a Fit Chick is a lifestyle and today Aisha Zaza and I chat about what it means to live the fit chick lifestyle and how to do it sustainably. Aisha shares her story of when she hit her fitness "rock bottom" and implemented a drastic lifestyle change. Mindset, Nutrition, Fitness, Activities, Fashion, Friends... it's all part of it. Many of you already live the fitness lifestyle, but are curious about how to expand on that, this is the episode for you! We even talk about how to shop to look the part and how to make fitness friends. Aisha and I did meet at an adult gymnastics class after all!
To learn more about Aisha:
Podcast Challenge: The Mindset Mile
Training Program: https://app.upswingfitness.com/upspace
Instagram: @aishazaza
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Understanding how our bodies work is key to optimizing them to build muscle and decrease body fat. In this episode I cover the brief anatomy of the digestive system, where each organ is located in your body, and the process food flows through to break down, absorb, and be excreted.
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Whether we think we're stressed or not, the type of ladies we are, in this modern world, we're operating with higher stress levels. This impacts hormone levels in our body that have direct impacts on our ability to build muscle, decrease body fat, and keep health and energy levels high. In this episode I break down why breathwork might be necessary to include in your plan, then I give an example, then I walk you through a 4x4 box breath that you can add as a tool in your tool kit to do breathwork on your own.
So what does that mean and why is that a problem?
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Lack of strategy is one of the biggest issues I see that prevent ladies from taking their shape to the next level. It’s the roadblock that prevents you from looking like you work out. Typically I see that my ladies put in a lot of effort, however, it’s a bit all over the place, there’s no cohesive plan where every component is working together. The Triangle of Success is what’s missing. This means the 3 points of the triangle, your Goal, your Training, and your Nutrition, are all intentionally thought out and working together.
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I've had a few moments these past couple of weeks where I stopped and realized how great my shape was looking AND how easy it felt to maintain it. I dreamed of not just creating the shape, but creating it in a way that I wanted. A way that was also healthy, mixed with my flexible lifestyle at times, and set me up to create compounding results year after year. This was the ultimate goal. Very grateful to my past self for deciding what I wanted, and overcoming all of the obstacles to make it happen.
In this episode, I break down those obstacles, which many of you're familiar with 😉. I also share a story relating to this about renting a moped here in Bali, which allows you to see the same message of commitment and decision-making in another fun light.
Work with Jenny the Nutritionist in Create Your Shape:
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If you want to decrease body fat, knowing how a calorie deficit works is beneficial. It goes beyond calories in vs. calories out. There are nuanced details like priming your "machine" for a more optimal calorie deficit phase, how to preserve muscle mass, how much to decrease by, and more. Knowing the science behind it makes executing it much easier. Feel informed and empowered with this episode, and get a sneak peek into Create Your Shape as this was pulled from one of our recent coaching sessions.
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It takes more effort to make physique changes than to maintain them. This is from both a scientific perspective, but also from a perceived level of effort. Our bodies like to stay the same, they don't want to change. So there needs to be a dedicated time period using a Nutrition Strategy to really make changes. This requires more effort. Then, once you create your new settling point, you do not have to put in as much effort to maintain that new shape, BUT that effort still needs to be higher than what you were doing before you had the shape. Here's the kicker though, it will feel easier. I breakdown the science and the perceived level of effort in today's episode.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Nutrition accounts for 70%+ of results, there's no doubt that nutrition has a massive influence over the quality of your workouts not only during them but what you get out of them too. Without changing your training, nutrition alone will enhance your shape at least 1-2 levels. (I explain exactly what this means in today's show). Take a listen to hear 5 ways you can support your training with nutrition.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Listen to Janna's experience in the Create Your Shape program and how she completely changed her shape to create a strong and lean Crossfit figure and improve her performance in the gym. We talk about how she was training hard but would look around and wonder what she was missing to look the part. We cover her initial fear or the investment, to then signing up 2 more times. We also dive into how she increased over 600 calories per day and utilized carbs and nutrient timing as part of her strategy.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Do I also have to track macros? A common question I get and today I break down the short answer of "No". There is an evolution of tracking macros that takes you through the three phases 1. Learning, 2. Mastering, and 3. Distancing. Tracking macros should feel like a breeze and should feel more empowering than just being reliant on an app. Going through these 3 phases gets you there. In this episode, walk through the 3 phases and learn how tracking macros is really just understanding food.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Date Nights are a part of life and this week I have a special guest, my partner of 7 years, Aaron Straker, to chat about how they can work with your goals.
Optimal nutrition plans are periodized which allows for more flexibility than other times when it comes to date nights. Learn what that means in this episode and our recommendations for aligning macros at restaurants and how many times to eat out per week, and so much to uplevel your date nights.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Your nutrition should feel on auto-pilot and flow. This is how it becomes mindless and an easy way to stay consistent and operate as someone who is fit. I am not talking about using apps or technology here, I'm sharing 8 ways to systemize your current Nutrition Routine, no matter what it is, with things you can start implementing this week. Learn how to be efficient with your time and clear up mental space with this episode.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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I knew my dreams of achieving something bigger were never going to go away. The constant focus on what hasn't been achieved can feel like a drag. I see this all of the time with my go-getter ladies. However, never being complacent is a gift, as long as it's treated like one. Learn how to make this shift in perspective in this episode.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Learn how Create Your Shape superstar, Jenny Hayes, built an incredible shape and added strength by eating 3,300 calories and 365 grams of carbs! She also shares her experience after 4 round in the program, the knowledge she gained, mindset shifts, and her bulletproof planning process.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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If you don't know what to do if you're not tracking macros or on a meal plan, that is a problem. You need to know how to build meals and essentially build your own meal plan. I promise you it is so much easier than you think, especially when you only need to implement what will work for you, the lady whos lifting and wants to build muscle and decrease body fat. Learn the Create Your Plate concept to start building your own meals. It also helps you to easily hit your macros.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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The 2k Club, eating 2,000+ calories, is the place to be. It's a destination that every lady who is lifting should really strive to be in. There is a specific process to building muscle and decreasing body fat for ladies who lift, eating enough is the first part of the process that is so important to improving your shape and taking it to the next level. The 2k Club represents achieving this part of the process and so much more. Hear real examples and outcomes from The 2k Club.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Learn why Plateaus happen so you can set yourself up so that never happens, or get out of one now. When this happens, typically what I see is everyone just keeps doing the same thing and think they need to do it better and harder. So they add more workouts or they think they need to be stricter so they eat cleaner. For my ladies that are lifting and have hit a Plateau I cover the 4 reasons why and the changes to make to keep building your shape.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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My ladies in Create Your Shape asked me the other day what my thoughts were about my own nutrition that helped me create such success. I'm going to share some here that have really helped me be someone who is always fit and enjoys the experience. I also introduce how you can manage your own mind in a more enjoyable and productive way as you build your shape.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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A special episode where Aisha Zaza interviews me to better understand macros. As a Crossfitter, marathon runner, and very in shape herself, she asked really good questions to pull out nutrition information that feels so second nature to me. We discussed the very basics like what are macros, and then the difference between macros and a diet, answered the questions "Do I have to bring a food scale with me everywhere?", "Do I have to track macros forever?" and so much more.
This was initially published on Aisha's podcast, The Mindset Mile, but it turned out so well that I had to share it here too! Take a listen to her podcast and challenge, The Mindset Mile, and follow her on Instagram @aishazaza.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist
Living in 5 Countries in the last 3 years has been easier than most think when it comes to managing my nutrition. This week I share stories of all of our experiences of travel, eating, and working out in other countries through the lens of someone who also prioritizes their health and physique goals. You'll even hear some challenges, like how attending Crossfit classes in another language didn't end so well for me :)
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Understanding hunger signals as direct feedback from your body gives you cues on what to do next to keep making progress. I share the 5 hunger signals to be aware of, the main considerations for reading these signals as you're building your shape, and an example of what your signals of hunger will look like over months of implementing a Nutrition Strategy as you build muscle and decrease body fat. Just knowing this will be so so helpful for you today and help you strategize for the future.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Can you do both? Work on performance AND improving your physique and what would the nutrition plan difference be?
YES, you can do both up until a certain point and there are different training and nutrition factors you'd want to consider at these different levels. Here I explain the 3 phases and tools to implement at each level.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Christie started the Create Your Shape program thinking she wasn’t strict enough and was running half marathons on 900 calories. If you are consistently working out 4 days per week, you are an athlete. Its time to see yourself as one, treat your body as one, and have your shape look like one! Listen to hear how Christie became an athlete and got the muscle and mindset to go along with it!
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Everything you need to know about the Create Your Shape program and the strategy and approach for building muscle and decreasing body fat for long-term success.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Knowing how to compare diets comes from understanding food. Understanding food is really understanding macros.
Diets usually have hard and generic rules; no carbs, no fats, high protein, no processed foods, don't eat until noon, etc. But really they're just simplifying rules so it's mindless for the consumer.
The simple rules may be great for the Average American in the short term who has a lot of weight to lose. But for someone like you, whose looking to take their shape to the next level and create compounding results year after year, it's not great for 3 main reasons which I cover here.
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I have been feeling really fluffy this past week and I know exactly why. Here, I break down what’s actually going on and how I've assessed it. I share the steps to determine what the fluff is representing for you and use it to make decisions that are actually beneficial for you in the long run.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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There are 5 Key Metrics you'll want to consider for building muscle and decreasing body fat.
I map out each of these and how to create your Progress Tracking Framework which includes:
1) The Key Metrics that actually measure progress.
2) The Frequency for how often you're measuring them.
3) The System in place to measure and review.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Having Macro-friendly options makes building your shape so much more sustainable.
I share exactly what that means, why we would want foods more macro-friendly, if we need to eat clean 24/7, and a few of my favorites macro-friendly options.
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It blew my mind when I learned we have the ability to literally mold our shapes. We have so much control over creating, defining, and growing every single muscle on our bodies to create our physiques and even create an illusion of our shapes. You can literally create your shape.
This episode shares a bit of my journey of being a gym rat with Cheering and Crossfit, and then how my first Body Building competition completely reframed how I understood nutrition and training. I also share how I learned the importance of exercise selection and execution, pairing your nutrition with your training, and having an "off-season".
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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Being empowered to Make Nutrition Decisions is the most powerful tool you'll ever learn to build your shape. What if one day your schedule changes and now you're working out at another time, do you know how to adjust your intake? What if you get bored of your food, or you forget to pack your lunch?
There's no lack of intelligence or execution, there's just been a lack in education. We've just never been taught nutrition. When you understand the high-level framework, then you can take any piece of information you do gain, and organize and make sense of that information within the framework. I share some of the key components that are most important to understand to be someone who confidently Makes Nutrition Decisions
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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If you want to build muscle, decrease body fat, and change your body composition then you HAVE to be eating enough.
If not, you're swimming upstream and making it way harder on yourself, if not impossible to build your next-level shape. I break down the science of eating more, the average calories ladies who are working out are burning and the 6 key factors to consider when you start eating more.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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A Nutrition Routine is taking every single action/step/or thought that goes into building your shape, breaking it down piece by piece, making each piece the most efficient and mindless, and creating a system for all of those pieces to work together seamlessly.
Learn how to create a routine that runs on auto-pilot, where it would be harder NOT to be on track.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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The number one tool to change your body composition is having a Nutrition Strategy. Eating clean for a week, doing the same thing over and over again, or trying to cut calories all of the time is not going to create your shape.
In this episode, learn the 3 Steps to the Nutrition Strategy for ladies who lift, the key components of each step, and how to implement the strategy for yourself.
Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/
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