Create Your Shape with Jenny the Nutritionist

Wrapping up the year with real client questions! In this Q&A episode, I'm breaking down three common questions my clients have asked recently: Should you eat before early morning workouts? I explain why pre-workout nutrition matters for muscle building (hint: it's all about muscle glycogen), plus practical ideas for quick-digesting foods when you're training at 5:30 AM. Hitting...

If over the holidays you're not worried about the gym because you love it there, but you're worried about the buffet table because you also love it there... this episode is for you. Between now and New Year's, you've probably got 10+ events on your calendar. Office parties, family dinners, Christmas cookies at your desk, hot chocolate movie nights, that's a LOT of free foo...

I used to think showing up consistently and following a progressive overload program was enough. I was organized, disciplined, and committed - but I was still stuck looking healthy, not fit. It wasn't until I learned how to execute my training and nutrition with precision that everything changed. I realized the missing piece wasn't more effort - it was building systems, mastering executi...

I used to think I was doing everything right, lifting consistently, tracking macros, eating protein, doing abs after every workout. But my body didn't reflect all that effort, and I couldn't figure out why. It wasn't until I learned the actual science behind building muscle and decreasing body fat that everything clicked. I realized I wasn't missing more action or willpower, I...

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 emphas...

After 15 years of lifting, I've learned that training to failure isn't just about “going hard” it's a skill you need to develop and practice. Over the past year, I've grown to love it, but the journey wasn't straightforward. In this episode, I'm breaking down the obstacles I worked through: choosing the right weight, avoiding injury, feeling it in the right muscle, un...

Can you hit two macros perfectly but the third one is always way off? Do you feel guilty after overeating and want to restrict the next day? You're not alone, these are two of the five macro mistakes I see in nearly every client check-in. In this episode, I'm walking you through exactly what's going wrong and how to fix it so you can finally hit your targets consistently. Book a Con...

Many love the convenience of a home gym but wonder how much progress they can actually make to look like they lift weights. Yes! It’s definitely possible, I see my ladies do it all of the time!  However, you have to have a program and equipment set up that allow you to create a muscle stimulus. In this episode, I cover the 4 mistakes I typically see that stall progress, what equipment I recommend,...

Adding a week to your calorie deficit after a vacation isn’t always necessary but it depends on your goals, how much your vacation impacted your progress, and your mental readiness to keep going. In this episode, I break down how to strategically decide your next move after time off, whether your goal is fat loss or maintenance. Book a Consultation with Jenny → Create Your Shape (Starting on July...

My testosterone has completed tanked and I’m sharing why with a full review of my most recent bloodwork panel. Most don’t realize the impacts a full panel has on your ability to build muscle and decrease body fat but also your day to day energy and quality of life. In this episode, I share how to use a full bloodwork panel to your advantage by going through my results line by line and exactly what...

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).  PS. I'm hosting the free...

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...

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 b...

Grazing, sugar cravings, lack of willpower, lifting weights but not looking like it, not hitting macros, not gaining strength, getting injured, cycle symptoms, and hitting plateaus just to name of few...  These could be solved just by eating bigger meals.  Your day-to-day could have a completely different experience just by eating bigger meals. Having more energy, being able to focus better, getti...

Ever wonder if it’s possible to change the foods you crave ?  In this episode, I share my personal journey—from being the “human trash can” who couldn’t say no to chips and wings, to genuinely desiring foods that fuel my body and support my goals. Despite being really into fitness and eating quality food the majority of the time, the 20% of the time when I’d want all of the “bad” food felt like it...

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 macr...

I get why everyone wants to find the “Perfect” Training Program that checks all of the boxes.  And honestly, I think there is a pretty close framework of a program especially for the type of ladies I work with who have shape goals but also want to consider their health, functionality, and athleticism. However, there are 3 major factors that you always want to consider when thinking through your tr...

You want to be the woman who takes care of her health, looks the part, and has the energy for every opportunity life offers. From weekend trips and holiday parties to lifting heavy in the gym. But finding the balance between building your best shape and living a full, social life isn’t always easy.  In this episode, I’m sharing how to approach your fitness and nutrition so you can confidently do b...

Cheat the system, make it easier for yourself by creating your own meal plan. You'll want 2-3 options for each of your meals and snacks. Make them delicious, so yummy that you would want to have them often. Then, based on those options, create your meal plan for the week, adjust your portions to hit your macros.  Finally, RINSE and REPEAT. Occasionally changing up your meal plan, or adding ne...

Katrina is a ball of energy and has always been into fitness (she’s currently in a circus!). She keep running into issues when trying to take her shape to the next level, especially after having kids.  In this episode, Katrina discusses what took her to the next-level. She highlights how she used the tools she learned like the strategy of eating more to fuel her body effectively and her mindset sh...

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...

In this episode, I educate while answering the below questions I received from the audience on my recent Calorie Deficit phase where I dropped 10lbs and completed a successful build phase beforehand. What is your weight now? Will you share your lean body mass (LBM) numbers before and after, if you know them? Did you eat 5 meals a day during your cut or build? Did you hire a coach? What leg movemen...

I just completed a 12-week calorie deficit where I dropped 10lbs and created a fit, feminine shape I love . In this episode, I’m walking you through the exact strategy I followed, from the overarching plan, to the specific macros, training, execution, and lessons learned along the way.  We cover:  The 2-year strategy that got me here (including my 6-month build phase)  My exact deficit game plan a...