Create Your Shape with Jenny the Nutritionist

When you've been high-achieving you're entire life, you can forget what it feels like to struggle.  To NOT get a skill the first time or get a sense of entitlement. I've been guilty of this too!  Mastering your physique and nutrition will be hard. But you can do hard things.  Having the 4 Stages of Mastery laid out in terms of Nutrition, will guide you to know what stage you're...

You're either told "hit these macros", without learning the steps on how to track efficiently (yes, tracking is a skill you can learn!). Or, you're taught the steps but never how to estimate macros. When you don't know how to estimate macros, one meal out, one busy day, or change can spin you into "all or nothing". In this episode, I teach you the steps to estima...

Often many focus on their training first, in hopes to change their physique. Then, they dabble in nutrition. This is where some stay spinning their wheels trying to figure it out own their own.  Or some, like Laura, hire an expert to quickly learn and implement the strategy that optimizes nutrition and finally see the physique changes she's been working for in the gym.  Listen to her experien...

Unfortunately, this is a common practice and it doesn't have to be. In this episode, I'm sharing the real reason why so many ladies "hoard macros", why this isn't the best option, and how to solve for it. Referenced in the episode I speak about the class I'm hosting next week: Click Here to Register for the free class - How to be Fit, Well Fed, and Fully Energized Jan...

As we get organized with our New Year Goals there are 3 tangible things to consider in your plans. I quickly explain them in this short episode so you can start implementing them right away! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutriti...

Bloodwork can be so beneficial, especially for the ladies I work with.  I think everyone should be getting their bloodwork down 2x a year. There is a big misunderstanding about how bloodwork can be used to optimize your shape and your health. This episode provides an introduction to what bloodwork is, why is beneficial to building muscle or decreasing body fat, and the step-by-step instructions to...

In my interview with Jeremiah, who is also a nutrition coach for high-achieving ladies, we dive into many of the tools and processes to change ladies' shapes. We have a lot of similar concepts, but I think it's great to hear the way he explains them.    We cover a handful of topics like: - How most aren't undereating but they're underfueling - The two biggest mistakes he sees w...

Whether it's travel over the holiday season, working late, or out running errands, feeling confident ordering something to eat while on the road is a must!  In this episode I provide the specific structure for ordering your meals and specific go-to restaurants I would recommend that are quick, convenient, and directional. Book a Consultation with Jenny → Create Your Shape (Starting on July 27...

While these 3 are the main categories for most of what gets covered on this podcast, today I want to speak about each directly and how they work together for you to change your body composition for the long term!  You likely have never heard it articulated this way before. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consulta...

I interviewed Bridgette Godfrey, a WBFF pro and online training and nutrition coach from Australia. We delve into the world of bodybuilding discussing what it takes to be a competitor and how non-competitor can use some of these tools. We cover a range of topics including: The unique aspects of WBFF, IFBB, and various other federations and judging criteria The challenges and rewards of being a com...

To one extreme, you can make faster and less sustainable changes, on the other you can make slower and more sustainable changes.   They are like a seesaw though, there is a lot of opportunity in between. In this episode, I share why this is the case, the pros and cons of each, and my recommendation on how to mix the two.   Last week I discussed just the mentality of it. This week in Part 2, I focu...

To one extreme, you can make faster and less sustainable changes, on the other you can make slower and more sustainable changes.  They are like a seesaw though, there is a lot of opportunity in between.  In this episode, I share why this is the case, the pros and cons of each, and my recommendation on how to mix the two.  In part 1, we'll specifically discuss just the mentality of it. Next we...

Here I discuss the importance of having a meal bank and share tips for creating one, such as starting with existing go-to meals and using Pinterest and Instagram for inspiration. I emphasize how to make your meals in your Meal Bank efficient, tasty, and macro-friendly and provide examples of meals I've tried recently. This episode will give you helpful steps, ideas, and tips to build your Mea...

In celebration of 100 episodes, I'm giving a little more context behind some of the best ones! In this episode, I use the new Podcast Directory to get through each category of episodes (from Training, Nutrition Science, Guest Interviews, etc.) and share the episodes that have had the biggest impact for both my ladies and myself. Live now! Click the link in my bio to listen on your walk today!...

Welcome to the Create Your Shape podcast where I, Jenny the Nutritionist, help you gain muscle and decrease body fat. All episodes are specific for the professional lady who lifts weights and wants to look like it. To help you more easily find helpful episodes, I have created a Podcast Directory where you can sort by date or category and see the title, and full description, with links to listen. Y...

In this world, a "diet" simply means a dedicated time period in a calorie deficit.  How long to diet for is a question I get asked a lot. I'll specifically answer this for a certain type of lady, one who has ~5-20lbs to lose (less than 40), is consistently lifting weights, and is overall healthy.   In this episode, I break down things to consider, a bit of science behind dieting, an...

I used to say this to myself after reflecting on the week.  I see it often in my ladies weekly check-ins too.  Here I'm going to share the exact tool I use and how I coach my ladies to actually "do better next week".  It is 3 steps that actually change what you accomplish in the following weeks, months, and years to come. Book a Consultation with Jenny → Create Your Shape (Starting...

They call her Mrs. Macros as Henem : 1) Owns a macro-based meal plan company here in Bali ( Macro Kitchen ) 2) Consistently and easily hits her macros to support her performance and her incredible shape In this episode, Henem and I discuss the ins and outs of all things Macros, meal planning, performance, aesthetics, lifestyle factors, and so much more.  You will learn so much in this episode alon...

A question I often get is something in the form of: What happens after the diet phase? Will I gain the body fat back after the calorie deficit phase? Do I have to constantly be in a diet to not gain weight?  This week on one of our Create Your Shape calls, one of the ladies asked this.  I've pulled that question-and-answer clip from our call to create this episode. I wanted to give you an ins...

I hear this all of the time from ladies who are otherwise very successful.  They aren't eating Mcdonalds every day. They aren't unmotivated people. Yet they still feel they lack accountability when it comes to their nutrition.  Why is this? In this episode I break down this topic for this type of person, question its validity,  and ways to overcome it if it's really even needed.  Bo...

The secret that bikini competitors use to improve their physique each year they compete...  They have off-seasons.  This is when all of the progress is made and their physique actually changes.   Off-Season - Eating enough and lifting heavy. = Muscle gained, shape changed On-Season - “Dieting” with more intense nutrition = Lose body fat, to show off the shape Regardless if you're an athlete o...

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...

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...

Today I'm interviewing my personal trainer, Matt Boltz.  He's recently helped me recover from my injuries, regain strength, and feel like an athlete again.  We cover the 3 phase strategy for healing injuries, specific ways to use exercises to heal while still building strength, and how to combine physical therapy and strength training to work smarter. When we "Treat Rehab like Train...

Many of the ladies I work with identify with some or many of the tendencies of being Type A, especially when it comes to their main priorities and how they achieve them.  They value organization, planning, being in control, structure, routine, and being goal oriented.  Oftentimes, they want to use rely on these characteristics to then create a more relaxed and spontaneous lifestyle while still ach...