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 cons...
Oct 05, 2022•10 min
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 shari...
Sep 28, 2022•12 min
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,...
Sep 21, 2022•13 min
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 wa...
Sep 14, 2022•44 min
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 thes...
Sep 07, 2022•12 min
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. 1. Eat enough 2. Align your training 3. 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 implementin...
Aug 31, 2022•9 min
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...
Aug 24, 2022•53 min
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. [Take ...
Aug 17, 2022•10 min
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 En...
Aug 10, 2022•17 min
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 Crossf...
Aug 03, 2022•31 min
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 ...
Jul 27, 2022•21 min
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 t...
Jul 20, 2022•1 hr 5 min
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. [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 o...
Jul 13, 2022•10 min
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 breathwor...
Jul 06, 2022•16 min
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 t...
Jun 29, 2022•16 min
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 happe...
Jun 22, 2022•22 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...
Jun 15, 2022•11 min
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 tha...
Jun 08, 2022•23 min
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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny...
Jun 01, 2022•17 min
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 strateg...
May 25, 2022•26 min
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. [Take ...
May 18, 2022•10 min
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. [Take the Quiz] What are you missing to Be Fit...
May 11, 2022•47 min
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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Ene...
May 04, 2022•11 min
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. [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....
Apr 27, 2022•5 min
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. [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 Nutritioni...
Apr 20, 2022•40 min
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. [Take the Quiz] What ...
Apr 13, 2022•10 min
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. [Take the Quiz] Wha...
Apr 06, 2022•8 min
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. [Take the Quiz] What are you missing to Be Fit, We...
Mar 30, 2022•10 min
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. [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...
Mar 23, 2022•8 min
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 publi...
Mar 16, 2022•50 min
