Create Your Shape with Jenny the Nutritionist

Why is everyone saying you need to eat enough but the layer of body fat is telling you otherwise? In this episode, we break down the difference that most women who lift are missing: you're not underfed, you're underfueled. We cover: What it actually means to be underfed vs. underfueled Why not eating enough doesn't help you create body composition changes in this scenario How your n...

This year has been a whirlwind! So I wanted to stop, pause, and just chat.  In this episode, I give you an update from our trip to Bangkok where my fiance competed in his first body building show. I also share how my deficit phase is going so far and if I’m on track or not. Lastly I cover the latest with work, remaining travel this year, Wedding planning and more!  P.S. Our first call for Build Yo...

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 dabble with macros before having a consistent routine that already checks most of the boxes. In this episode, I share the top 3 thin...

If you want to decrease body fat, knowing how a calorie deficit works is beneficial.  It goes beyond calories in vs. calories out. There are nuanced details like priming your "machine" for a more optimal calorie deficit phase, how to preserve muscle mass, how much to decrease by, and more. Knowing the science behind it makes executing it much easier.  Feel informed and empowered with thi...

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...

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 Je...

You lift weights, you should look like you work out. If not, you're just missing a few components. I'm hosting the free Look Like You Workout Week CHALLENGE starting Monday, May 12th. Learn more about what it really means to look fit and what we'll be covering during Look Like You Workout Week in today's episode. Then, join us for a week for lifting ladies to learn and take the...

Today we cover the basics of Energy Balance but considered from an advanced lens.  We know in order to be optimal (aka perserving muscle mass, considering health, and creating sustainable results), there is a lot more to it than just calories in vs. calories out.   However, we cannot ignore that this is the required principle for loosing, maintaining, or gaining body fat.  In today's episode,...

I am not someone who was naturally fit growing up. Moving my body? Loved it. But food? I would eat anything in unlimited amounts. I always had that extra layer of body fat that felt like my “settling point.” That changed when I made 4 specific shifts that moved me into what I now call Naturally Fit —not just thin, not just strong, but the woman who always looks in shape, no matter the season. In t...

In this episode, I educate while answering the below questions I received from the audience.   How much is too much cardio when trying to build lower body muscle? Do you take measurements?  What are your current macros in your Calorie Deficit? How do you maintain muscle and body fat after you achieve it? [ Create Your Shape is currently open for enrollment and closes on April 21st! ] Book a Consul...

[Free Class: How to be Fit, Well Fed, & Fully Energized. Register now for the on-demand class!]  I just put on 6lbs, mostly of muscle in my 6 month build phase. (Just shared my progress photos on my Instagram @jennythenutritionist The first 3 months I recompped, and I'll explain why I was able to do that.  the last 3 months was building new muscle.  I worked up to 2,400 calories 350g of c...

I’m kicking off a calorie deficit phase and I have zero doubts I’ll hit my goal. Over the years I've learned the key is preparing these 5 things ahead of time.  In this episode, I’m sharing the five steps I’m taking to set myself up for success—from mapping out my full strategy to mentally resetting my non-negotiables. Whether it’s taking a planned break beforehand, organizing my calendar, or...

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. Having it all is what most of my ladies are after.  The successful career or business, the busy family and social life, the healthy and fit figure... the list goes on.  In this episode, we take a lo...

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. I am so glad I came across Kristin and Maria while looking for resources to support women's hormones in their 40s, 50s ,and beyond.  I read their book, The Great Menopause Myth, which opened my...

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. If you've ever had the inkling there’s something more out there to support us through life, this episode is for you. Dr. Jazmin introduces us to alternative medicines and energies that can guid...

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. In this episode, Dr. Morgan MacDermott discusses key factors to prepare us (especially high-achieving females) for pregnancy, birth, and postpartum. I love how she keeps it real while giving helpful...

Welcome to the first episode of our Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. In this episode, we delve into the often-overlooked topic of pelvic floor health with specialist Dr. Lauren Mallari-Snyder. We discuss causes and symptoms of pelvic floor issues...

In this episode, I educate while answering the below questions I received from the audience.   Best approach to maximize shoulder cap development – Is it better to emphasize heavier lateral raises or increase shoulder pressing volume? Should I increase protein intake slightly to maintain lean muscle in a deficit? How can I target my upper chest for a perkier look without developing an overly “manl...

Want to build muscle but worried about looking too bulky? You’re not alone—I hear this concern all of the time from my ladies who love to lift heavy weights. And unlike the usual "weights don’t make you bulky" response, I actually get it. As someone who wants muscle in certain areas while maintaining a feminine look, I know there’s more to the conversation.  In this episode, I break down...

If you are a Type A go-getter who thrives on structure and logic, this episode is for you. We’re diving into Data-Driven Motivation —one key to pushing past vague goals, making the effort more fun, and actually seeing progress in both training and nutrition. I cover: What Data-Driven Motivation is How to reverse engineer the data you'd need (like fitness devices, macros, days per week, etc.)...

Here I interviewed Create Your Shape superstar Erin Finegold on how she gained 4.3lbs of muscle and decreased 5.3% body fat. She was relieved when she could stop her added cardio. She was shocked when she could eat 2,000 calories and improve her shape. And she was pleased that she saved more time in her week and could still eat sushi. Erin shares her full experience, including what she was most he...

Confused about whether to eat more or cut calories to lose fat and build muscle? In this episode, I break down: The key differences between fat loss and muscle gain Why a calorie deficit is just part of the equation What eating enough actually means Why eating enough might be the missing piece to your plateau or the "secret" to maximize before even starting a deficit.  Learn how to optim...

In this episode, I educate while answering the below questions I received from the audience.   Why use macro percentages vs. absolute targets? How do you know when you need a macro adjustment and how to you go about adjusting? Why am I seeing body fat being reduced in some areas and not other areas? For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist...

It's a good time to be a gym girl.  We're taking over.  We're taking up space on the machines, lifting heavy, building muscle, and making the gym a fun place to be. This is exactly how I met Angelina and we've had the most fun and made the most progress training together! In this episode, we chat about our experience so far and give others who want to create this momentum for t...

I speak to many ladies who want to build muscle and build their shapes but don't know the main components that need to be included in their training program and why. OR have some of the components but it doesn't align with their goals I'm sharing the 12 ways to uplevel your workouts for ladies who are lifting weights to make your training time more efficient and effective specifical...