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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

13:10

219. The Final 20% Shape Changes

Create Your Shape with Jenny the Nutritionist ·

2026/03/25

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 di...

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54:58

218. 22lbs Down from Creating her Fit Chick Identity:...

Create Your Shape with Jenny the Nutritionist ·

2026/03/19

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 ...

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18:55

217. 7 Reasons Your Calorie Deficit Isn’t Working...

Create Your Shape with Jenny the Nutritionist ·

2026/03/11

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 wor...

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23:46

216. How Precise Should Your Macros Be?

Create Your Shape with Jenny the Nutritionist ·

2026/03/04

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 ...

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19:31

215. How 9 Hard Months Gave Me 9 Months of Coasting...

Create Your Shape with Jenny the Nutritionist ·

2026/02/25

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 str...

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21:44

214. Maintenance Calories: Your Body’s Sweet Spot

Create Your Shape with Jenny the Nutritionist ·

2026/02/18

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 ...

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22:30

213. Feb Q&A - Training Cues, Exercise Order, RIR, &...

Create Your Shape with Jenny the Nutritionist ·

2026/02/11

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. ...

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26:50

212. Feeling Thrown Off

Create Your Shape with Jenny the Nutritionist ·

2026/02/04

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 ...

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16:59

211. Build Your Well-Fueled Baseline [+ The Build...

Create Your Shape with Jenny the Nutritionist ·

2026/01/28

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 mac...

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26:06

210. 2026 Ins and Outs for Building Your Shape

Create Your Shape with Jenny the Nutritionist ·

2026/01/14

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 spot...

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15:02

209. Introducing: The CYS Training Program

Create Your Shape with Jenny the Nutritionist ·

2026/01/07

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...

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24:10

208. Dec Q&A - Early Morning Training Nutrition,...

Create Your Shape with Jenny the Nutritionist ·

2025/12/24

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...

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20:54

207. Gym Girl Holiday Event Cheatsheet

Create Your Shape with Jenny the Nutritionist ·

2025/12/17

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 fe...

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15:46

206. From Healthy to Fit: Part 2

Create Your Shape with Jenny the Nutritionist ·

2025/12/10

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 ...

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16:02

205. From Healthy to Fit: Part 1

Create Your Shape with Jenny the Nutritionist ·

2025/12/03

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...

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14:18

204. Creating a More Feminine Figure when Recomping

Create Your Shape with Jenny the Nutritionist ·

2025/11/19

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 a...

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26:37

203. The Skill of Training to Failure

Create Your Shape with Jenny the Nutritionist ·

2025/11/13

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, fro...

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14:53

202. 5 Macro Mistakes I See Every Single Week (And...

Create Your Shape with Jenny the Nutritionist ·

2025/11/05

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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Cre...

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24:00

201. Can you build adequate muscle working out from...

Create Your Shape with Jenny the Nutritionist ·

2025/10/29

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. [Take the ...

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8:25

200. Should You Add a Week to Your Deficit After...

Create Your Shape with Jenny the Nutritionist ·

2025/10/23

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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist...

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