Create Your Shape with Jenny the Nutritionist

For those who are lifting weights and using macros to build your shape. We're making tracking Macros easier than it's ever been before.  Join Become Macro Savvy - the Mini Course.  Learn the Essentials for your macro tracking to run on Auto-Pilot. Sign up here. Make Macro Tracking simple. Look and live a fit life. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th)...

Non-progress weeks should be considered in your plan.  Ideally, you know how to track them, what they mean towards your overarching goal, and how to redirect or adjust (or not!).  Here I cover: Key metrics that define if it will be a progress week or not How many non-progress weeks should you plan for The two types of non-progress weeks and how to think about each Book a Consultation with Jenny →...

On today’s episode, I am joined by financial coach, Keina Newell. Together we discuss the similar mindset women have around budgeting and nutrition and how simple mindset shifts can change how you reach goals. There is a massive overlap between finances, nutrition, and fitness. Achieving your financial and nutrition goals is about learning what holds value for you. Whether that means incorporating...

Cravings are a symptom. An indication that something is off internally.  My ladies used to experience it worse on training days. For some, they make it challenging (and not fun) to be consistent. Which consistency is the 2nd most important factor to change your body composition.  So many of my ladies become cravings-free by addressing the root cause.  They happen for a reason and in this episode,...

There are times when higher-volume foods may be more beneficial, like when you're in a calorie deficit, getting hungry, or would like a treat alternative. However, it may be just as often when denser foods would be a better option, like when you're eating enough, training hard, or have digestion issues. I cover examples of both and when each may be more favorable here.  Book a Consultati...

If you are lifting weights and want to build muscle and decrease body fat, this episode will give you a different perspective and things to consider along your journey.  I have a lot of ladies that find this podcast and then sign up for Create Your Shape, this is a special episode as enrollment is currently open!  Whether you are planning on joining Create Your Shape or are enjoying learning from...

Going out to eat is a part of life.  And it’s a skill you can learn so you can have both the shape and social life. Going out to eat is not inherently “bad”. But it is really easy for it to NOT work with your nutrition goals, therefore making it really easy to stay stagnant, or regress. This is where most people are having to decide between “life” and feeling guilty that they’re not making progres...

Stacy already prioritized her health, enjoyed lifting, and was a successful go-getter in all aspects of her life.  However, like many of my ladies, she questioned why her shape didn't represent the effort she was putting in. In this episode, we discuss her experience in the Create Your Shape program and what allowed her to create a strong and toned shape, a better understanding of food, and a...

You lift weights, you should look like you work out. If not, you're just missing a few components. I'm hosting "Look Like You Workout Week" starting Monday, June 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 next...

Today I'm answering a handful of questions from the audience. Quick, punchy, yet thorough tidbits that set you up to learn as we cover the topic.  Some of the topics covered were: Bowel Movements: How many bowel movements to have per day. The stool chart. Why it's so important to excrete hormones.  Maintain focus especially when you have cravings.  How to travel if you're tracking m...

As you work to change your body composition, there are pivotal perspective shifts that make it so much more relaxed and chill. Whether you feel like you could execute any diet no problem OR you identify as having a poor relationship with food this is a helpful episode for you. Here I interview my friend and health coach Jessie Golden. We discuss the major and minor shifts that happened during each...

At every level, there will be things you're working on to make your life easier, healthier, or more in shape and it will feel like a struggle until you've mastered them. In this episode, I share the 7 things I'm currently struggling with, my experience of it, and what I'm doing to solve for it slowly. Ever questioned the amount of creamer you use or how hard you're pushing...

If you want your body composition changes to last, you'll need sustainability. Luckily sustainability is something you can create for yourself.  You can do this from both a scientific perspective and a habits standpoint.  Scientifically you're putting your body in a favorable position to maintain the body fat lost (think optimal metabolism). At the same time you're shifting habits t...

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...

My ladies are prideful, they take ownership of their journey.  But I’m the expert and I know exactly what progress they should be making and how to adjust their plan if not. Within Create Your Shape there are 6 specific measurements designed to ensure you’re making progress.  These are factors you'll want to consider anytime you're changing your shape. Book a Consultation with Jenny → Cr...

If you're lifting weights and conscious of your food choices, your physique should represent that.  Today, I interview my client Shereen, who was frustrated that her shape didn't represent the effort she was putting in. As a Crossfitter, she was pretty strong and very conscious of her nutrition. She was trying it all, low carb, high portion, low calories, etc. but unfortunately "I h...

Sharing a Case Study and the remarkable progress of one of my clients. Despite juggling a demanding career, a growing family, and a love for travel, she achieved impressive results - a significant 15.3% decrease in body fat and a gain of 12 lbs of muscle! In today's episode, I'll walk you through the practical and strategic steps we took to optimize her bloodwork, make macro adjustments,...

Once you get to a certain point, implementing training vs. non-training day macro targets may be beneficial for you. Here, I cover exactly what this means with a few examples. The criteria needed before implementing different target days, and who it's best for. The benefits from implementing this advanced tool at different phases of a body recomp journey. Book a Consultation with Jenny → Crea...

When the ATM eats your debit card in a foreign country... it sucks. When the meal in front of you is the last thing you want to eat... it sucks.  And when you have to go to the grocery store when it's cold and rainy outside... ya that's not fun either.  The actual circumstance can be hard or challenging on paper, but we'll still see ladies that are out there enjoying it, or what see...

Today I'm walking you through one of my logged meal plans at 2,100 calories, 120g of protein, 220g of carbs, and 80 fat. I wanted to give an example of what eating that much looks like and give ideas for higher-quality meal alternatives. You'll gain ideas from my breakfast, 2 snacks, lunch, and dinner! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://ca...

There are only  3 macro targets, and you'll want to spend 70%+ of your time in only 1 of them.  The three are Maintenance, Surplus, and Deficit Calories.  Yes, we typically don't want to gain body fat, but that doesn't mean you always eat in a deficit to achieve that! In this episode, I break down the 3 options to give you a clearer picture of calorie goals.  Book a Consultation wit...

I remember falling apart on hikes, wondering why some days I felt strong, and others I couldn't keep up. Now I know it was because of how I was fueled, or NOT fueled I should say. Today, I'm thrilled to have my friend Bethany Taylor on the podcast to bring us the best advice for being prepared for hikes and backpacking trips. Bethany is an outdoor enthusiast and nutrition coach who has s...

Typically ladies are implementing many 'bits' of information to help change their body composition.  They have random pieces of the house, but they don't have the blueprint. This episode will make you rethink all of your efforts and make every effort you do more impactful in building your shape.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://cal...

I didn't know what anxiety was, I had never experienced it in my life until the past few years along with a handful of health issues.  Towards the end of last year, I had enough symptoms that I knew something was off. Heart racing, tight chest, intruding negative thoughts, etc.  After realizing it wasn't just a "funk" I was in, that something was off, I used my Functional Medic...

Which body type are you designing for yourself? The Crossfitter lean look, with defined traps, strong legs, and muscular arms? The Bikini look with shoulder caps, defined arms, looking long and lean? The Influencer look, with round glutes, holding a curvy amount of body fat with muscle still popping through? Or maybe a combination of those? Or none of those!  The Volleyball player look, the Gymnas...