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 ma...
Apr 19, 2023•1 hr 3 min
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 e...
Apr 12, 2023•25 min
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. [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://...
Apr 05, 2023•15 min
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 s...
Mar 29, 2023•17 min
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! [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 Jen...
Mar 22, 2023•12 min
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. [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 15, 2023•12 min
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...
Mar 08, 2023•1 hr 10 min
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. [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 N...
Mar 01, 2023•13 min
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 sh...
Feb 22, 2023•17 min
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...
Feb 15, 2023•21 min
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 b...
Feb 08, 2023•33 min
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 incr...
Feb 01, 2023•1 hr 10 min
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. [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 Nutritio...
Jan 25, 2023•29 min
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 [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny...
Jan 18, 2023•25 min
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 (w...
Jan 11, 2023•15 min
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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenn...
Jan 04, 2023•18 min
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 ot...
Dec 28, 2022•18 min
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 relationshi...
Dec 21, 2022•1 hr 4 min
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...
Dec 14, 2022•14 min
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 ...
Dec 07, 2022•19 min
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 s...
Nov 23, 2022•47 min
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 ne...
Nov 23, 2022•20 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...
Nov 16, 2022•43 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. 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] ...
Nov 06, 2022•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, ...
Nov 06, 2022•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 ...
Nov 06, 2022•16 min
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 yo...
Nov 02, 2022•13 min
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 n...
Oct 26, 2022•5 min
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 empha...
Oct 19, 2022•16 min
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 co...
Oct 12, 2022•25 min
