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] ...
Jul 23, 2025•16 min
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, ...
Jul 16, 2025•19 min
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 ...
Jul 09, 2025•16 min
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? ...
Jul 08, 2025•23 min
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 ma...
Jun 25, 2025•34 min
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 ...
Jun 18, 2025•12 min
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 s...
Jun 11, 2025•10 min
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 ...
Jun 04, 2025•17 min
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 sessio...
May 28, 2025•11 min
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 ...
May 22, 2025•19 min
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...
May 14, 2025•42 min
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...
May 07, 2025•15 min
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 whe...
May 01, 2025•10 min
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” Wh...
Apr 23, 2025•27 min
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 Cr...
Apr 16, 2025•17 min
[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 ...
Apr 09, 2025•31 min
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 ...
Apr 02, 2025•18 min
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 prio...
Mar 27, 2025•41 min
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 bes...
Mar 24, 2025•44 min
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...
Mar 20, 2025•1 hr 1 min
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...
Mar 18, 2025•1 hr 4 min
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 ins...
Mar 12, 2025•52 min
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 @jennythenutrit...
Mar 05, 2025•9 min
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,...
Feb 27, 2025•20 min
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] Wh...
Feb 19, 2025•21 min
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] ...
Feb 12, 2025•43 min
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 Qui...
Feb 05, 2025•18 min
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 Nutritio...
Jan 29, 2025•15 min
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 ...
Jan 22, 2025•1 hr 11 min
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, tra...
Jan 15, 2025•26 min
