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PODCAST

Create Your Shape with Jenny the Nutritionist

Jenny the Nutritionist shares the strategy, structure, and science to take your body composition to the next level. She discusses the tools for ladies who work out, and want to look like they work out. The answer IS NOT working out more and eating less. She"s combined her education (Licensed Nutritionist and Functional Nutrition Counselor), with her own experience as a Bikini Competitor and Crossfitter, to help hundreds of ladies build muscle and decrease body fat. To change your shape, I invite you

health & fitness nutrition

All Episodes

38:35

147. Knowing the Math and 2,000 Calories - Client...

Create Your Shape with Jenny the Nutritionist ·

2024/10/02

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 calorie deficit phase and decreased 7% of her weight.Learn how she created this through being empo...

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17:32

146. Sept Q&A - Build in Q4 Shred in Q1, Deficit...

Create Your Shape with Jenny the Nutritionist ·

2024/09/25

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 @jennythenutritionist[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? &n...

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41:59

145. From 24/7 Calorie Deficit to Well-Fed, Fit, &...

Create Your Shape with Jenny the Nutritionist ·

2024/09/18

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 episode, Jami walks through how she finally created a shape that looks fit, ate more than she ever thought ...

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21:14

144. 70% vs. 80% Lean Muscle Mass

Create Your Shape with Jenny the Nutritionist ·

2024/09/11

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 provide insights into your next steps.In this episode, I reference EP 142. 6-12 Month Road MapWork wi...

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14:32

143. 5 Small Nutrition Tweaks [Tastier + Easier]

Create Your Shape with Jenny the Nutritionist ·

2024/09/04

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!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagra...

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22:32

142. 6-12 Month Road Map

Create Your Shape with Jenny the Nutritionist ·

2024/08/28

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 "dieting" for 12 months straight, I actually suggest having a Maintenance phase along with a Build Phase and Defici...

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22:31

141. 18% vs. 25% Body Fat

Create Your Shape with Jenny the Nutritionist ·

2024/08/21

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. 33 - The Fit Chick Mindset with Aisha ZazaI also mention 2 offers I have in August '24!1) Book a ...

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20:55

140. Aug Q&A - Post Deficit Update, Glucose Monitors,...

Create Your Shape with Jenny the Nutritionist ·

2024/08/14

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 questions to my Instagram @jennythenutritionistDuring the episode, I also mention 3 offers I have in...

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37:45

139. Controlling Variables

Create Your Shape with Jenny the Nutritionist ·

2024/08/07

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 examples like maintaining a consistent workout schedule and why being consistent with how many carbs/calories y...

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20:45

138. When and Why Macro Targets Change

Create Your Shape with Jenny the Nutritionist ·

2024/07/31

Ever wonder why your coach adjusts your macros? This is an essential part of the process in order to build muscle and decrease body fat. Today, we're diving into the macro-target changes and how they fit into your nutrition plan. We'll break down what macro target adjustments are, using the build and deficit phases as prime examples. Learn how to recognize when your body is ready for changes based on hunger levels, weight, and training progress, and understand the subtle shifts needed a...

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10:21

137. Macros are an Earned Privilege

Create Your Shape with Jenny the Nutritionist ·

2024/07/24

Let's explore the concept that Macros are an Earned Privilege. Today I discuss why macros offer unparalleled flexibility compared to rigid meal plans or rules, empowering you to make informed dietary choices while still achieving your physique goals. I also draw an intriguing analogy between managing macros and choosing between driving your own car versus taking an Uber every day. Take a listen and gain a new perspective that will enhance your macro tracking experience.Work with Jenny the Nut...

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24:03

136. Protein Powder

Create Your Shape with Jenny the Nutritionist ·

2024/07/17

Daily protein powder is generally a good idea to support lifting ladies to meet their daily protein goals. Unlike protein bars, which can be high in carbs, fats, and processed ingredients, a good protein powder offers a more macro-friendly option.In this episode, I discuss why you might want to include one daily, what ingredients you should look for, what ingredients you should avoid, make sure it taste good, the macros to look for on the nutrition label, and sweeteners to be cautious of.We'l...

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40:42

135. Egg Freezing [What + Why, My experience,...

Create Your Shape with Jenny the Nutritionist ·

2024/07/10

I recently took the plunge and froze my eggs in Bangkok, and today, I'm sharing why I made that choice and what the process was like. If you're a woman between the ages of 20 - late 30s, whether you want kids or not, this episode is for you.We'll cover the basics: what egg freezing entails, the costs involved, and why Bangkok was the right choice for me. Understanding optimal fertility, the importance of factors like quantity, quality, and environmental health will also be discussed, along wi...

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49:04

134. Well Prepped with Aisha Zaza

Create Your Shape with Jenny the Nutritionist ·

2024/07/03

Having a Nutrition Routine is necessary to build your shape easily and then maintain it. The biggest aspect of that is having aligned food prepared and ready to eat every week! My friend Aisha Zaza is the master of being well prepped with healthy, macro-friendly meals for her and her family. She has created a weekly system for you to "Prep Once, and Cook Twice". In this episode, she shares the ins and outs of her entire Meal Prep system, and dives into her Meal Prep Gu...

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21:33

133. When To Do Your Own Macros

Create Your Shape with Jenny the Nutritionist ·

2024/06/26

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 o...

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24:41

132. 6 Ways to Fine-Tune Your Shape

Create Your Shape with Jenny the Nutritionist ·

2024/06/19

Fine-tuning your shape takes a fine-tuned plan. There are levels to building a shape. I would say many ladies that come to me are and look "healthy". They are implementing certain tools with their nutrition and training that got them there. Like consistently working out, lifting weights, and have a general protocol or guidelines for their nutrition. However, they want to take their shape to the next level. They want to not just healthy, but they want to look like they ...

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44:43

131. B- Effort with A+ Results - Client Interview...

Create Your Shape with Jenny the Nutritionist ·

2024/06/12

When you've done it all, a bodybuilding show, paleo, CrossFit comps, tracked macros, and "know" how to achieve an awesome shape, why isn't your shape where you know it can be? In this episode, I interviewed a Create Your Shape Superstar, Becca Pike, who knew she was capable of building an awesome shape (she'd done it multiple times). She explains what was missing for her, her experience throughout the program, and her method of giving B- effort to create A+ results. Becca's websit...

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20:08

130. Fix a Reverse Diet thats Gone Bad

Create Your Shape with Jenny the Nutritionist ·

2024/06/05

If you find yourself gaining body fat back after a successful diet because your Reverse Diet didn't go as smoothly as you thought, this episode is for you. I have been there, and I will share exactly why this happens and how to fix it. We'll discuss two bits of science you need to understand before Reverse Dieting and how to plan out your next 4 weeks to make the corrections. If you've ever been in this situation, I suggest learning the Strategy and Science behind changing your bo...

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72:45

129. Better with Age with Laura Conley (The Yummy Mummy)

Create Your Shape with Jenny the Nutritionist ·

2024/05/29

Every lady should be getting better with age. It is more about the strategy you're using and less about "age". Both Laura Conley @lauraconleycoaching and I see our ladies look and feel better in their 30s, 40s and 50s, than they did in their 20s. Laura is a weight loss coach and discusses how you can achieve this with mindset, blood sugar balance, and using the n.o.w method! While I discuss how the benefits of knowing the science of nutrition and lifting weights. Create Your...

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28:01

128. Getting Back to Baseline [+ Bonus Course]

Create Your Shape with Jenny the Nutritionist ·

2024/05/22

I've heard from many that they want to get back to baseline for summer and most importantly establish a baseline they can build off of. This is from a baseline physique and a baseline routine (which go hand in hand!). In this episode, I lay out the 4 problems you need to solve in order to have a solid baseline or take your current baseline to the next level! I have also added a Bonus course for you to join now!What: "Baseline" is a live 3-week nutrition coaching course and primer for th...

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