Create Your Shape with Jenny the Nutritionist

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 trainin...

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 goal...

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...

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 househo...

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 sust...

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 t...

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 t...

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 t...

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...

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 sub...

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 tho...

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 rel...

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,...

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 th...

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 impact...

[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...

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 calori...

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 @...

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...

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 prov...

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! Book a Consultation with Jenny → Create Your Sh...

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 "di...

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....

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...

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...