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 ...
Jun 26, 2024•22 min
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...
Jun 19, 2024•25 min
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://he...
Jun 12, 2024•45 min
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 ...
Jun 05, 2024•20 min
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 i...
May 29, 2024•1 hr 13 min
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 Creat...
May 22, 2024•28 min
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...
May 15, 2024•25 min
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 lear...
May 08, 2024•34 min
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). [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://...
May 01, 2024•39 min
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, professi...
Apr 24, 2024•26 min
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 h...
Apr 16, 2024•53 min
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 enrollme...
Apr 10, 2024•14 min
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 ...
Apr 03, 2024•1 hr 12 min
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 blo...
Mar 27, 2024•1 hr 3 min
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 D...
Mar 20, 2024•33 min
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 in...
Mar 13, 2024•43 min
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....
Mar 06, 2024•49 min
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! [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energiz...
Feb 28, 2024•22 min
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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your ...
Feb 21, 2024•15 min
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...
Feb 14, 2024•20 min
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 everyt...
Feb 07, 2024•11 min
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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and...
Jan 31, 2024•23 min
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 th...
Jan 27, 2024•49 min
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) [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with...
Jan 17, 2024•14 min
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! [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...
Jan 10, 2024•9 min
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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energi...
Dec 27, 2023•25 min
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 -...
Dec 20, 2023•56 min
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. [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-you...
Dec 13, 2023•10 min
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. [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 Instagra...
Dec 06, 2023•14 min
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 p...
Nov 29, 2023•1 hr 7 min
