Create Your Shape with Jenny the Nutritionist

She was already doing everything right… lifting, staying active, eating “healthy.”  But her body wasn’t reflecting the effort the way she wanted.In this client interview, Megan shares how she went from fit to shredded, not by doing more, but by finally having a strategy.If you feel like you’re putting in the work but not seeing that next level of definition… this episode will click.Inside, we cover:• Why doing more workouts was actually holding her back• The biggest macro mistake she didn’t even realize she was making• How she built defined abs (without 30-minute ab workouts)• The simple nutrition structure that made everything easier (not harder)• What changed when she stopped being the “garbage can” for her kids’ food• How she now travels, eats out, and still stays on track• The mindset shift that made the scale finally make senseThis is a real-life example of how strategic shifts can completely change your shape, without obsessing over every detail.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Last week we talked about how to read the scale. This week, we’re getting practical.In Part 2, I’m sharing the exact T-Chart exercise you can start using every morning to understand what your weight is actually telling you while changing your body composition.Because the goal isn’t to obsess over the number, it’s to understand it. Once you learn how to separate temporary fluctuations from true progress, the scale becomes data… not drama.We cover:• The simple T-Chart framework to use alongside your daily weigh-ins• How to separate long-term trends from short-term fluctuations• What to track from the previous 24 hours (and why it matters)• How to start predicting your scale weight before stepping on• How to identify patterns tied to food, recovery, inflammation, and training• Real client examples of how to interpret outlier weigh-insIf the scale has ever felt confusing, emotional, or random… this episode will help you start reading it with confidence instead. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

The scale is one of the most misunderstood and useful tools when it comes to changing your shape.Most people just want to see it go down… but in reality, it’s constantly giving you feedback on so much more than body fat. If you don’t know how to read it, you’re missing the data that actually drives decisions to make progress.In Part 1 of this episode, I’m breaking down how to interpret your scale weight so you can stop guessing and start using it to your advantage.If your weight feels random, frustrating, or confusing… this will change how you see it completely.We cover:• What actually makes up your scale weight (and what can change daily vs. long-term)• Why the scale going up can be a good thing• How to spot patterns related to recovery, training, sleep, and inflammation• The difference between true progress vs. short-term fluctuations• Why “I have no clue” means you don’t have enough data (yet)Plus, how to start thinking about the scale as a tool for body recomposition, not just fat loss.Part 2 next week: the simple daily scale exercise that ties it all together. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

There are a few things I’m realizing lately… we were just never taught.Like warm-up sets. Or how people actually hit 150g of protein. Or how to realistically handle a trip while in a deficit without feeling like you ruined everything.In this episode, I’m breaking down these “missing skills” that can completely change your results once you actually understand how to apply them.We cover:• What warm-up sets actually are (and how they make your working sets way more effective)• How to consistently hit 150g of protein without overthinking it• Simple ways to build high-protein meals (and where shakes fit in)• How to approach trips during a deficit without falling off track• Why seeing these as skills (not willpower) changes everythingBecause once you know what to do, you don’t have to try as hard!  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Taking a break from my normal podcast programming to share our story and common questions about… Why after 4 years, we’re leaving Bali and what’s next!We’ve lived abroad for over 7 years now, and feel fortunate enough to have been welcomed by the Balinese and able to call this island “home” for the majority of that time. It’s been the best journey of our lives and at the same time, we’re ready for the next chapter. If you’re curious about Bali or this journey, take a listen to the most recent episode on the Create Your Shape podcast.I share why Bali is amazing, some things that aren’t on the highlight list, where we’re heading next and why, and answering the most common question… ”ARE THE CATS COMING WITH YOU?!?!” Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

You’d get an “A+” on your form in any group fitness class… But now you want to go beyond basic form and create a muscle stimulus with each rep.In this episode, I’m breaking down the 6 training mistakes I see every single week (even in experienced lifters) that are holding you back from taking your training and muscle gains to the next level. And exactly how to fix them so your effort finally reflects in your physique.We cover:• Why too much exercise variety is killing your progress• The difference between chasing a burn vs. building muscle• Identifying and engaging the muscle you’re trying to train• How many seconds to use on the concentric and eccentric (and why speed is working against you)• “The wiggle” that’s costing you tension and results • Why stopping early is keeping your body the sameIf you love training, show up consistently, and feel like you should be further along by now… this one’s for you. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

The first 80% of effort gets you healthy. The final 20% is what makes you look fit. Most women I work with can get to that “lean, healthy” range (~25% body fat ~75% lean muscle mass) without much friction. But getting to that next level 20%/80%, where you look toned, defined, and like you lift? That’s where things feel harder and where people who have always been fairly healthy, get stuck. In this episode, I’m breaking down what that final 20% actually looks like and why it feels so different than what you’ve been doing your whole life.We cover:• The difference between looking “healthy” vs. looking fit• What it actually takes to move from ~25% → ~20% body fat• The common mistakes keeping healthy people stuck at the same physique• The trick to make hard things sustainableThis episode is especially beneficial for those who have looked healthy their whole life and know they’re capable of the next level!  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

See how Natalie embraced her "fit chick" identity which led her to building muscle, shedding 22 pounds, and gaining newfound confidence. This episode dives into the mental shifts that led to her physical transformation and offers insights for anyone looking to redefine their self-image.• The joy of building muscle over “skinny” • Working through gym shyness• Unlocking new levels in Pole with added strength• Overcoming people pleasing• Macros vs. calories  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

A calorie deficit is simple in theory but nuanced in application — and if it isn’t working, it almost always comes down to one thing: you’re not actually in a deficit consistently.The tricky part is there are many situations where you think you’d be in a deficit… but you’re not. I coach so many go getter ladies who are doing everything right, but still miss this, I’ve gotten tracked in this myself too!In this episode, I’m breaking down the 7 most common reasons a calorie deficit stops working, even when you feel like you’re doing everything right.You’ll learn:• The 3 categories mistakes fall into so no matter the error, you’ll always know how to troubleshoot• Things to look out for with apps, devices, and timelines• 2 strategies to better plan your deficitIf you’ve ever felt stuck in a black hole of hunger and body fat that won’t budge, this episode will help you identify exactly what’s going on — and how to fix it. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

You're either tracking every gram like your coach is grading you, or you're seeing how much you can get away with and still make progress. Either way, you've probably wondered: how precise do I actually need to be for this to work? In this episode, I'm giving you the exact answer for the women who is already lifting weights. You'll learn: The 3 levels of precision based on where you are (beginner, intermediate, or advanced) What beg. & int. can can get away with, and why adv. women actually need to be more precise than they think Exactly how close your macros need to be in each phase — building, cutting, and maintaining How precise you need to be with your training to maintain and to build The timing for when you can relax, and when you’ll want to be more precise The skill of being macro-savvy — so when precision does matter, it doesn't feel overwhelming This one is for the woman who is ready to stop guessing and start working the right strategy at the right time instead of “I need to be perfect forever.”  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I spent 9 intentional, strategic months building my favorite physique to date. Now, I’ve spent the last 9 months simply living in it. No restriction. No “I should be doing XX better”. Just maintenance calories, PRs in the gym, date nights, bikinis, and feeling strong in my skin. In this episode, we cover: What “life on the other side” actually feels like (2,000+ calories, flexibility, confidence) The mistakes that keep high-achieving women spinning their wheelsThe 3-phase strategy I used that you can use tooWhy physique goals should feel like long-term investing, not day trading This one is for the woman who’s working hard… but wants to actually live in her results.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Do you know your maintenance calories and why they would change? Most ladies who lift don’t, and it’s the missing baseline for energy, hormone health, muscle growth, and sustainable fat loss. In this episode, I’m breaking down what maintenance calories are, realistic ranges for women who train, what determines yours, and how to use them throughout the year so you stop yo-yo dieting and start eating enough to perform and look your best. You’ll learn: Why maintenance is your body’s “sweet spot” (and why it’s a range) How it supports fat loss phases without rebound What happens to maintenance as you get leaner How to calculate and strategically work up to yours If you want a physique that’s strong, fueled, and maintainable, this is step one. When I say “Eat Enough”, eat at your maintenance calories is exactly what I mean.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I’m convinced that people who ask better questions in the gym grow muscle faster. One of my clients recently sent me a list of very specific questions about her training (the CYS Training Program) like: why she feels a glute exercise in her lower back whether exercise order really matters what RIR actually means when to use grips and more. Once these things are corrected, she’s guaranteed to get more out of the same exact hour she’s already training. If you’ve been lifting for a while and want to train with more intention (without adding more time), this episode will click. And if this podcast has been helpful for you, I’d love if you could take a minute to leave a review on Apple or Spotify, it helps more women find the show 💪 Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

These past few weeks have been rough. Between Bali Belly, a histamine flare during ovulation, travel, and taking care of a stray kitten that ultimately didn’t make it, I felt completely thrown off… physically, mentally, and emotionally. This episode is a very real story time about what life actually looked like during that stretch and why I’m sharing it. What surprised me most wasn’t the chaos, but what didn’t fall apart. Even with no energy, skipped grocery runs, and zero mental bandwidth, when I came up for air I realized… I maintained my nutrition and my shape without tracking or forcing discipline. Not because I was “on it,” but because I had simple systems, backup options, and an identity that held when everything else felt shaky. In this episode, I break down what used to happen in the same scenarios vs. how I manage it now, and how you can build that same foundation so off weeks don’t turn into full resets. This also ties directly into Build Your Baseline, my 3-week nutrition foundations program for women who lift and want their nutrition to run on autopilot. Enrollment is open now, and we start February 9th. Details are in the show notes.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 fall into one of these categories: 1. Overwhelmed with where to start (and confused by macros) 2. Dabble with macros but aren’t consistent enough with the basics for them to work 3. Have been tracking macros for years but can’t add on more advanced tools because yet again, they’re missing the basics :) In this episode, I share the top 3 things you need to consider in your nutrition baseline. And then, I invite you to join my 3-week coaching program to create yours, Build Your Baseline.  This round starts February 9th, click here to get signed up! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

There are SO many things that could help or hurt you when building your shape and recomping right now. AI, social media, DoorDash, GLP-1s, we're getting into all of the popular things that are impacting your fitness journey in 2026.And this isn't your typical quick "ins and outs" list. I'm breaking down what's IN and what's OUT for each topic so you can actually use these tools to your advantage instead of letting them offsetting your progress.P.S. Heads up! I have a few 1:1 coaching spots in January, please send me an email at [email protected] if you’d like to learn more. Also! My popular program, Build Your Baseline, will be opening for enrollment soon, be on the lookout!  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I have a BIG announcement!Introducing... The Create Your Shape Training Program - now included in Create Your Shape!When we pair optimal training with optimal nutrition, amazing things happen.Quick note: The January CYS cohort starts Monday, January 12th, and tomorrow (Thursday, January 8th) is the final day to join!In this episode:Why I created this:After working with hundreds of women and creating custom training programs, I started seeing patterns. This was specifically designed based on which muscles they wanted to emphasize, their experience and equipment access, and the cues they needed to execute confidently.I'd also see them following other programs that were close but just... off. So I created one specifically for ladies who want to build a feminine, fit shape in the most effective way.What's included:• Progressive overload, full body program• Emphasis on shoulders and glutes (secondary: legs and back)• Adjustable for 4-5 days per week• 3 equipment tracks: Garage gym, Functional fitness gym, or Full gym• Every exercise includes video demo, cues, sets, reps, and target muscle• Instructions on tracking weights for progressive overloadHow it works in CYS:You get access immediately when you join. In Week 3, we fine-tune based on your goals. Then every week we’ll track progressions and you can get video form reviews and coaching to ensure you’re learning, improving, and progressing.Enrollment closes tomorrow (Thursday, Jan 8th). We start Monday, Jan 12th.Click here to join the January cohort and get started with the NEW Create Your Shape Training Program! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Wrapping up the year with real client questions! In this Q&A episode, I'm breaking down three common questions my clients have asked recently:Should you eat before early morning workouts? I explain why pre-workout nutrition matters for muscle building (hint: it's all about muscle glycogen), plus practical ideas for quick-digesting foods when you're training at 5:30 AM.Hitting macro targets vs. macro ranges—what counts? Learn why being within 5-10 grams matters more than you think, and how seemingly small differences can add up to gaining or losing a pound per week.Dealing with bloating and digestive issues? I walk through a comprehensive checklist of potential triggers—from protein powder quality and dairy thresholds to gut imbalances and hormone shifts, so you can identify what's actually causing your symptoms.If you love learning the "why" behind the strategy and want support that truly educates you while building your body, the Create Your Shape program starts January 12th. Enrollment closes January 8th! Join us at jennythenutritionist.com/create-your-shape. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

If over the holidays you're not worried about the gym because you love it there, but you're worried about the buffet table because you also love it there... this episode is for you.Between now and New Year's, you've probably got 10+ events on your calendar. Office parties, family dinners, Christmas cookies at your desk, hot chocolate movie nights, that's a LOT of free food and drinks.  For most, that means adding unwanted body fat.  But there is a way to maintain your shape and feel direction yet balances with all of the events.In this episode, I'm breaking down my strategy so you can enjoy the holidays without derailing your progress. We're covering how to decide which events you're "on" vs "off," setting guardrails around your vices (like wine every night vs 4 glasses per week), the pre-event meal strategy that balances calories without hunger, and why being the weirdo means you're winning and how to embrace it. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I used to think showing up consistently and following a progressive overload program was enough. I was organized, disciplined, and committed - but I was still stuck looking healthy, not fit.It wasn't until I learned how to execute my training and nutrition with precision that everything changed. I realized the missing piece wasn't more effort - it was building systems, mastering execution, and working smarter.In this episode, I'm breaking down the final 5 shifts that took me from healthy to fit: intentional reps over just progressive overload, sustainable systems instead of short-term intensity, strategic nutrient timing, training to true failure, and prioritizing carbs for performance. These are the exact strategies I teach my Create Your Shape clients to build muscle and transform their physique.If you're already doing the work but want to take it to the next level, this episode will show you how to optimize your training and nutrition for real results. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I used to think I was doing everything right, lifting consistently, tracking macros, eating protein, doing abs after every workout. But my body didn't reflect all that effort, and I couldn't figure out why. It wasn't until I learned the actual science behind building muscle and decreasing body fat that everything clicked. I realized I wasn't missing more action or willpower, I was missing the next level strategy and tools. In this episode, I'm breaking down the first 5 shifts that took me from healthy to fit and now I help my clients through: having a real strategy, using phases instead of doing everything at once, eating enough first, choosing voluminous foods over protein-packed products, and training with intentional reps instead of just going through the motions.If you've been working hard but not seeing the results you want, this episode will show you what might be missing and how to actually move the needle. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 emphasized as you decrease body fat. As you gain muscle, everything lifts up creating a tighter appearance, but that also emphasizes the separation of body parts. Once you get to a certain point, then you can really fine-tune your figure, like alternating your plan to grow your glutes or shoulders for example. This episode goes into various examples, how this happens, and how to use training and nutrition to enhance a feminine shape. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

After 15 years of lifting, I've learned that training to failure isn't just about “going hard” it's a skill you need to develop and practice. Over the past year, I've grown to love it, but the journey wasn't straightforward.In this episode, I'm breaking down the obstacles I worked through: choosing the right weight, avoiding injury, feeling it in the right muscle, understanding form failure versus muscle failure and more. I'll share the practical strategies that transformed my approach, from mastering setup and leverage, to using tempo work, to training my brain to stay focused under heavy loads, and exactly what to focus on first.If you're wanting to increase your training intensity this episode is for you to gain the process to take it to the next level. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Can you hit two macros perfectly but the third one is always way off? Do you feel guilty after overeating and want to restrict the next day? You're not alone, these are two of the five macro mistakes I see in nearly every client check-in. In this episode, I'm walking you through exactly what's going wrong and how to fix it so you can finally hit your targets consistently. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Many love the convenience of a home gym but wonder how much progress they can actually make to look like they lift weights. Yes! It’s definitely possible, I see my ladies do it all of the time!  However, you have to have a program and equipment set up that allow you to create a muscle stimulus. In this episode, I cover the 4 mistakes I typically see that stall progress, what equipment I recommend, the key component to ensure progress, and the limiting factors to offset.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Adding a week to your calorie deficit after a vacation isn’t always necessary but it depends on your goals, how much your vacation impacted your progress, and your mental readiness to keep going. In this episode, I break down how to strategically decide your next move after time off, whether your goal is fat loss or maintenance. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

My testosterone has completed tanked and I’m sharing why with a full review of my most recent bloodwork panel. Most don’t realize the impacts a full panel has on your ability to build muscle and decrease body fat but also your day to day energy and quality of life. In this episode, I share how to use a full bloodwork panel to your advantage by going through my results line by line and exactly what I’m going to do to improve it. P.S. Next week, Oct 20th 2025, I’m hosting the free Look Like You Lift Weights Week Challenge! Click here to join us. P.P.S. The Create Your Shape program is currently enrolling as we get started on October 27th.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I just completed a 9-week calorie deficit where I lost 7.5% of my weight. Every aspect of the deficit was intentional, it was the easiest and most successful deficit I've done. I also feel very confident about sustaining the changes I made.  During the deficit, I had a lot of questions and I'm rapid-fire answering them here (with an explanation of course). PS. I'm hosting the free Look Like You Lift Weights Week CHALLENGE on Monday, October 20th. Join us for a week for lifting ladies to learn and take the next steps to create a shape that automatically says "I workout"... Because you do! Click here to sign up for the Look Like You Lift Weights Week Challenge! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 are wanting to make a change and you are measuring and tracking your food, but that 10-20% of the time when you don't have the capacity to measure everything perfectly on a scale. From knowing the sub-categories of each macro, to rounding in grams, this episode covers 6 useful tips to be able to estimate your macros quickly. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Reverse Diet is the term used for strategically increasing your food up to "Eating Enough".  (Note! Eating enough is the first step to changing your body composition).  I think everyone needs to know what this is, especially if you 1) Were just in an intentional Diet or 2) Are lifting weights and want to change your body composition.  Reverse dieting is how you don't gain body fat back after a diet phase, nor gain body fat when you strategically eat enough.  In this episode, I explain what Reverse Dieting is, the benefits, what happens if you don't Reverse Diet, the 5 steps to implement your reverse diet, tips, and expectations. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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, getting more out of your workouts, and trusting your body's metabolism to decrease body fat when you decide too. In today's episode we go into the symptoms you may have from too small of meals, why this happens, what is possible, and guidelines to help you make those meals bigger. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Ever wonder if it’s possible to change the foods you crave? In this episode, I share my personal journey—from being the “human trash can” who couldn’t say no to chips and wings, to genuinely desiring foods that fuel my body and support my goals. Despite being really into fitness and eating quality food the majority of the time, the 20% of the time when I’d want all of the “bad” food felt like it was throwing me off. Here are a few examples of what we cover: Lowering hunger hormones so cravings naturally fade. Resetting your taste buds and creating high-quality alternatives, so your go-to “treats” are ones that fit your goals. Raising your standards around food choices, so what you put into your body aligns with the identity you want to step into. If you’ve ever felt like your cravings get in the way of consistency, this episode will show you how to reprogram your desires so healthy eating feels natural all of the time.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

There is a range of options for how to track macros. From using a food scale, to measuring cups, estimating with your hands and more. They're so helpful to know when you're out and about and don't have access to a food scale, or even those time periods when you're not tracking your macros but you still want to be directional too. Today I cover the 5 different ways to track macros and when you may want to use or consider each.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I get why everyone wants to find the “Perfect” Training Program that checks all of the boxes.  And honestly, I think there is a pretty close framework of a program especially for the type of ladies I work with who have shape goals but also want to consider their health, functionality, and athleticism. However, there are 3 major factors that you always want to consider when thinking through your training. In the episode, you’ll learn these along with how to consider days per week, time per session, training experience, and more.  If you’re interested in this topic, then you should join the free Look Like You Lift Weights Week Challenge! Now is the time to start on your Primer Tools, we get started August 25th. Click here to sign up for the Look Like You Lift Weights Week Challenge! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

You want to be the woman who takes care of her health, looks the part, and has the energy for every opportunity life offers. From weekend trips and holiday parties to lifting heavy in the gym. But finding the balance between building your best shape and living a full, social life isn’t always easy. In this episode, I’m sharing how to approach your fitness and nutrition so you can confidently do both. You’ll learn the mindset shifts, strategies, and practical adjustments that make it possible to prioritize your health, enjoy the events and travel you love, and feel your best in every setting.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 new meal ideas to your rotation.  This is the best of both worlds, the flexibility of macros and understanding food and making it mindless, efficient, and consistent. Take one hour to complete this. I would highly recommend this to anyone before starting their calorie deficit, or before starting to track macros. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Katrina is a ball of energy and has always been into fitness (she’s currently in a circus!). She keep running into issues when trying to take her shape to the next level, especially after having kids. In this episode, Katrina discusses what took her to the next-level. She highlights how she used the tools she learned like the strategy of eating more to fuel her body effectively and her mindset shifts combined with her long-term dedication to fitness that's created her being a bad ass mom. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 mindless, and creating a system for all of those pieces to work together seamlessly. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 on yourself, if not impossible to build your next-level shape. I break down the science of eating more, the average calories ladies who are working out are burning and the 6 key factors to consider when you start eating more. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 time is not going to create your shape. In this episode, learn the 3 Steps to the Nutrition Strategy for ladies who lift, the critical components of each step, and how to implement the strategy for yourself. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

In this episode, I educate while answering the below questions I received from the audience on my recent Calorie Deficit phase where I dropped 10lbs and completed a successful build phase beforehand.What is your weight now?Will you share your lean body mass (LBM) numbers before and after, if you know them?Did you eat 5 meals a day during your cut or build?Did you hire a coach?What leg movements did you focus on? Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I just completed a 12-week calorie deficit where I dropped 10lbs and created a fit, feminine shape I love. In this episode, I’m walking you through the exact strategy I followed, from the overarching plan, to the specific macros, training, execution, and lessons learned along the way. We cover: The 2-year strategy that got me here (including my 6-month build phase) My exact deficit game plan and why I hired a coach The specific nutrition, training, and cardio protocols I followed What helped make this my easiest deficit yet My big wins (like quad definition!) and real frustrations (like water retention!) I always say it’s about having the science, strategy, and the system in place, and this was the perfect example. I felt energized, not hangry. I made progress on vacation. And I actually loved the process! (and the result of course :)) DM me your questions @jennythenutritionist I’ll be doing a Calorie Deficit Q&A in next week’s episode!  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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. underfueledWhy not eating enough doesn't help you create body composition changes in this scenarioHow your nutrient timing, macros, and metabolism all play a roleWhat it takes to become well-fueled and use it as a tool to make progressI'm a huge proponent of eating enough. Eating enough, aka becoming well-fueled, is the first step I take my ladies through and is the perfect example of working smarter! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 Your Baseline is Thursday evening, it’s not too late to join and get the tools for now and the rest of summer and get coached on our call! Click here to get signed up.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 things you need to consider in your nutrition baseline. And then, I invite you to join my 3-week coaching program to create yours, Build Your Baseline.  This round starts June 9th, click here to get signed up! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 this episode, and get a sneak peek into Create Your Shape as this was pulled from one of our recent coaching sessions.  Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 worked besides following a few rules and "hitting macros".  I understand the desire to learn this on your own, to make it work with your life and set yourself up for long-term success.There are ladies who can make progress on their own by gaining the knowledge and lifestyle first.  In today's episode, I walk through the check-list to know if you're in a position to change your shape DIY, or if you'd benefit and fast track results by working with a coach or a program.  You want to be clear on which bucket you're in and which makes the most sense for you.If you've been spinning on your own, I invite you to sign up for Create Your Shape to gain the knowledge, routine, and strategy to ensure you make the changes now and for the long-term! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 Jennifer had. In this episode, we walk through what we changed and the missing pieces to create her best shape yet at 46. Her defined abs and ability to look good from every angle did not come from working out more and eating less, quite the opposite. Take a listen to hear all of the details and what we implemented. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 next steps to create a shape that automatically says "I workout"... Because you do!Click here to Register Now for FreeP.S. Look Like You Workout Week is sponsored by the Create Your Shape program. Enrollment is open Monday, May 12th - 19th. Click here to learn more! Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 give a refresher of Energy Balance, and give examples for where you want to make sure you lean on this when out and about living your life, especially before or after starting a calorie deficit. Book a Consultation with Jenny → Create Your Shape (Starting on July 27th): https://calendly.com/jennythenutritionist/consultationWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist