Create Your Shape with Jenny the Nutritionist

Changing your shape takes longer than most think, but much shorter than the path most are currently on. Knowing exactly how many weeks to build your shape allows you to reverse engineer your goal shape and dates. (aka soon would be a good time to start for next summer!).  In this episode, I'm breaking down the science, structure, and strategy behind the timeline to change your shape. We'...

What type of foodie are you?  I’m not the Bougie Foodie, I’m the Volume Foodie. The good news? You don't have to choose between enjoying food and looking fit BUT you do have to have tools to manage it. In this episode, I'm breaking down the different types of foodies, why each one struggles in a different way, and how to manage your love of food while still building the shape you want. W...

Lift heavy. Progress almost every week. Follow an intentional program that aligns with your shape goals. That is my high level training philosophy. But what does that actually mean? In this episode, I'm breaking down exactly how I approach training for women who want to look like they lift weights. We'll cover: • What makes a training program effective for muscle growth (not just burning...

It’s somehow become shameful to want to look good naked. As if it doesn’t have a strong correlation to your health, strength, vitality, and overall quality of life! Or even just for the sake of free will and having a goal! In this episode I’m sharing why you need to be more vain instead of pretending like you don’t have physique goals! We'll cover: • Why so many women feel guilty caring about...

Summer is here and while most of us want to look our best in smaller clothes, we also need to manage more trips, events, and chaotic schedules. Does it really make sense to do a calorie deficit now?  If not, what is another option.  Or how can I use this time strategically? Inside this episode: • The 2-week reset that can quickly help you look tighter, leaner, and less inflamed • Macro & non-m...

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 an...

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 har...

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 t...

She was already doing everything right… lifting, staying active, eating “healthy.”  But her body wasn’t reflecting the effort the way she wanted. In this client interview, Megan shares how she went from fit to shredded, not by doing more, but by finally having a strategy. If you feel like you’re putting in the work but not seeing that next level of definition… this episode will click. Inside, we c...

Last week we talked about how to read the scale. This week, we’re getting practical. In Part 2, I’m sharing the exact T-Chart exercise you can start using every morning to understand what your weight is actually telling you while changing your body composition. Because the goal isn’t to obsess over the number, it’s to understand it. Once you learn how to separate temporary fluctuations from true p...

The scale is one of the most misunderstood and useful tools when it comes to changing your shape. Most people just want to see it go down… but in reality, it’s constantly giving you feedback on so much more than body fat. If you don’t know how to read it, you’re missing the data that actually drives decisions to make progress. In Part 1 of this episode, I’m breaking down how to interpret your scal...

There are a few things I’m realizing lately… we were just never taught. Like warm-up sets. Or how people actually hit 150g of protein. Or how to realistically handle a trip while in a deficit without feeling like you ruined everything. In this episode, I’m breaking down these “missing skills” that can completely change your results once you actually understand how to apply them. We cover: • What w...

Taking a break from my normal podcast programming to share our story and common questions about…  Why after 4 years, we’re leaving Bali and what’s next! We’ve lived abroad for over 7 years now, and feel fortunate enough to have been welcomed by the Balinese and able to call this island “home” for the majority of that time.  It’s been the best journey of our lives and at the same time, we’re ready...

You’d get an “A+” on your form in any group fitness class… But now you want to go beyond basic form and create a muscle stimulus with each rep. In this episode, I’m breaking down the 6 training mistakes I see every single week (even in experienced lifters) that are holding you back from taking your training and muscle gains to the next level. And exactly how to fix them so your effort finally refl...

The first 80% of effort gets you healthy. The final 20% is what makes you look fit. Most women I work with can get to that “lean, healthy” range (~25% body fat ~75% lean muscle mass) without much friction. But getting to that next level 20%/80%, where you look toned, defined, and like you lift? That’s where things feel harder and where people who have always been fairly healthy, get stuck.  In thi...

See how Natalie embraced her "fit chick" identity which led her to building muscle, shedding 22 pounds, and gaining newfound confidence. This episode dives into the mental shifts that led to her physical transformation and offers insights for anyone looking to redefine their self-image. • The joy of building muscle over “skinny”  • Working through gym shyness • Unlocking new levels in Po...

A calorie deficit is simple in theory but nuanced in application — and if it isn’t working, it almost always comes down to one thing: you’re not actually in a deficit consistently. The tricky part is there are many situations where you think you’d be in a deficit… but you’re not. I coach so many go getter ladies who are doing everything right, but still miss this, I’ve gotten tracked in this mysel...

You're either tracking every gram like your coach is grading you, or you're seeing how much you can get away with and still make progress. Either way, you've probably wondered: how precise do I actually need to be for this to work? In this episode, I'm giving you the exact answer for the women who is already lifting weights.  You'll learn:  The 3 levels of precision based...

I spent 9 intentional, strategic months building my favorite physique to date. Now, I’ve spent the last 9 months simply living in it. No restriction. No “I should be doing XX better”. Just maintenance calories, PRs in the gym, date nights, bikinis, and feeling strong in my skin.  In this episode, we cover:  What “life on the other side” actually feels like (2,000+ calories, flexibility, confidence...

Do you know your maintenance calories and why they would change? Most ladies who lift don’t, and it’s the missing baseline for energy, hormone health, muscle growth, and sustainable fat loss. In this episode, I’m breaking down what maintenance calories are, realistic ranges for women who train, what determines yours, and how to use them throughout the year so you stop yo-yo dieting and start eatin...

I’m convinced that people who ask better questions in the gym grow muscle faster.  One of my clients recently sent me a list of very specific questions about her training (the CYS Training Program) like:  why she feels a glute exercise in her lower back  whether exercise order really matters  what RIR actually means  when to use grips  and more.  Once these things are corrected, she’s guaranteed t...

These past few weeks have been rough.   Between Bali Belly, a histamine flare during ovulation, travel, and taking care of a stray kitten that ultimately didn’t make it, I felt completely thrown off… physically, mentally, and emotionally. This episode is a very real story time about what life actually looked like during that stretch and why I’m sharing it.  What surprised me most wasn’t the chaos,...

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 fall into one of these categories:  1. Overwhelmed with where to start (and confused by macros)  2. Dabble with macros but aren’t cons...

There are SO many things that could help or hurt you when building your shape and recomping right now. AI, social media, DoorDash, GLP-1s, we're getting into all of the popular things that are impacting your fitness journey in 2026. And this isn't your typical quick "ins and outs" list. I'm breaking down what's IN and what's OUT for each topic so you can actually...

I have a BIG announcement! Introducing... The Create Your Shape Training Program - now included in Create Your Shape! When we pair optimal training with optimal nutrition, amazing things happen. Quick note: The January CYS cohort starts Monday, January 12th, and tomorrow (Thursday, January 8th) is the final day to join! In this episode: Why I created this: After working with hundreds of women and...