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 Accepta...
Jan 08, 2025•22 min
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, experie...
Jan 01, 2025•21 min
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’...
Dec 23, 2024•23 min
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 fo...
Dec 11, 2024•1 hr 8 min
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 ...
Dec 04, 2024•27 min
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...
Dec 04, 2024•32 min
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 ...
Dec 04, 2024•21 min
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 have...
Dec 04, 2024•15 min
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 yo...
Nov 27, 2024•37 min
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...
Nov 20, 2024•19 min
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 ...
Nov 13, 2024•12 min
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 tim...
Nov 06, 2024•17 min
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? Wo...
Oct 30, 2024•20 min
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...
Oct 23, 2024•45 min
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...
Oct 16, 2024•22 min
[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,...
Oct 09, 2024•5 min
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...
Oct 02, 2024•39 min
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? [Take t...
Sep 25, 2024•18 min
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 possi...
Sep 18, 2024•42 min
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 [Take the Quiz...
Sep 11, 2024•21 min
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! [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://jennythenut...
Sep 04, 2024•15 min
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. H...
Aug 28, 2024•23 min
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 Nut...
Aug 21, 2024•23 min
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...
Aug 14, 2024•21 min
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 b...
Aug 07, 2024•38 min
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 app...
Jul 31, 2024•21 min
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. [Take the Quiz] What are ...
Jul 24, 2024•10 min
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...
Jul 17, 2024•24 min
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...
Jul 10, 2024•41 min
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". ...
Jul 03, 2024•49 min
