Create Your Shape with Jenny the Nutritionist

Aligning your training will either save you from not making progress at all, or if you have some of the pieces already, it will amplify your results in a faster and more efficient way. You'll want your training to align with your goals and nutrition WITHIN your strategy.  Meaning you're doing a program that's set up to most effectively build the shape you want to build.  Your nutrit...

Strategically choosing your weights on a Progressive Overload Training program is a key component of its success and your ability to build muscle. I invited Bryan Boosterin, one of my first coaches and the man behind Paragon Method Training programs, onto the podcast to give us a deeper understanding of weight selection. We covered percentages, Reps in Reverse (RIR), and Rate of Perceived Exertion...

How do cortisol levels impact my shape? Why do Type A ladies need to be concerned with their cortisol levels? What happens from a scientific perspective? What could be causing this issue? And how do I reset my cortisol levels?  All of these questions and more are answered in this episode.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutr...

Macro Month starts on Jan 22nd. '23. This is a 4 week program to learn and implement the prerequisites to start macros and essentials to make tracking easier. Everyone listening to this podcast should join! Today's episode goes over exactly what we'll be covering and how you'll become someone who can seamlessly track. You'll even learn what to do when you're not track...

Yo-Yo Tracking is similar to Yo-Yo Dieting but specifically for tracking macros. It's the experience of being ALL IN tracking your macros (even 80%) and then being OFF and feeling out of control. It's the swings between having to mustard up the energy and being on top of it... to loosely eating "whatever" or somewhere "healthy". This is very normal in today's wor...

Choose the time you'll decrease body fat wisely. Strategically plan when you'll implement a Calorie Deficit phase this year. In this episode, I help you decide your timing and give you all of the factors to consider. When you know how long to enter into a deficit and have the right timeframe in place, you can get more bang for your buck, it will feel easier, and you can look your tightes...

Even elite competitors have little vices, yours are normal too. As you get more advanced and your nutrition standards change, so will your vices. They'll always be there. Instead of increasing your willpower, I suggest increasing your ability to solve for those vices.  When I actually coach my ladies in Create Your Shape on their vices, half the time it turns out they can keep them in and sti...

It's no secret that alcohol isn't favorable for physique goals. However, for many of us, including me, it's always served a role in various parts of our life. For those who want to change their relationship with alcohol, reduce/remove the amount they intake, or want to listen to an eye-opening conversation about alcohol, this interview with sober living expert Mary Tilson is for you...

In today's episode, I'm telling a little story time from back in the day! My coach yelled at me about my training and it was the best thing that could have ever happened to me.  I thought I understood progressive overload training and knowing how to choose my weights, but I didn't.  My breakthrough came from one simple 9-word text from my coach, with a handful of exclamation points!...

Have you used a Dexa Scan to track your progress? This 10 min process gives you your precise starting point. Your total lean body mass, by region Body fat by region Visceral fat (fat around your mid-section organs) Bone Mineral Content This is excellent information to have to develop your macro strategy. The number of calories you need determines your lean muscle mass.  This will also guide your m...

Morgan came to me after 5 YEARS of being stuck. Feeling defeated when it came to her physique and health.  She was already taking vitamin D, going to Crossfit consistently, and paying attention to what she ate. Was it just not in the cards for her? If you lift weights, there should be no reason why your shape doesn’t represent it!  In today’s episode, we walk through Morgan’s experience in the Cre...

A Nutrition Vacation is a tool we cover and implement in Create Your Shape [Heads up the January Create Your Shape class enrolls next week!]. It's not a free for all, "eat whatever you want", type of idea. A Nutrition Vacation is a strategic process for taking a mental break when it comes to your nutrition. It's a game plan that ensures you get "rest days" just like y...

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...

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...

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 harder...

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 and m...

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...

We tend to overcomplicate things, especially when it comes to changing our body composition. We add on every new training or nutrition thing we see thinking that is the ONE thing that's going to make all of the difference. We get into the weeds, questioning every new piece of information we hear. In this episode, I teach you how to filter each question to know the correct answer for you. We&a...

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 emphasi...

Enjoying travels and staying on track just requires you to know what's most important to emphasize and to have a Travel System in place. In today's episode, I cover what's most important to consider, so you aren't stuck trying to be perfect. Then we go into the 6 Travel Musts, like how to handle airports and eating out, tips when choosing a hotel, convenient travel foods, and w...

So many think that as they get older their physiques will gradually get worse. It's frustrating to think you're doomed, but that's far from the truth. The hormone shifts are insignificant in comparison to the factors that you do have control over. You can get better with age when you know how to use your nutrition and training for you. The two factors that need to be considered are:...

When I see an incredible shape, I know they did more than just follow a plan. They had to overcome every obstacle that came up. If you're feeling jealous of what you think other's perfect journey might be, or just need some relief that it's normal to have obstacles, I thought I'd share some of mine up until this point. From feet and chest injuries that I still deal with today,...

Many try to eat well but still increase intake and flexibility over the holidays with no concrete plan and end up gaining a few pounds of body fat. Then come the new year they work out to take off what they gained ending up right back where they were. This is the recipe for never making progress and never changing your body composition. Instead of the back and forth, I recommend using the holidays...

Elena was always super active and previously got results from working out more and eating "clean". Then, the results would go away and she didn't know why or how to get them back. She thought she wasn't capable of building a booty and felt herself "wasting" her workouts not making the changes she desired. Listen to her story and how it all changed to her husband notic...

Being strong, feeling sexy, being capable, and staying healthy is the goal. It's the place to be where you're hitting PRs in a crop top, sleeping well and waking up energized and going after goals with confidence because you know how to hit them.  This episode dives into the possibilities in each of these categories, how to create them, and the surprising cost of not. Once you learn how...