Create Your Shape with Jenny the Nutritionist

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Create Your Shape with Jenny the Nutritionist

Jenny

212 episodes

2 days ago

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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Health & Fitness

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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 ...

Show more...

Health & Fitness

Episodes (20/212)

Create Your Shape with Jenny the Nutritionist

206. From Healthy to Fit: Part 2

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 ...

3 days ago

15 minutes

Create Your Shape with Jenny the Nutritionist

205. From Healthy to Fit: Part 1

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...

1 week ago

16 minutes

Create Your Shape with Jenny the Nutritionist

204. Creating a More Feminine Figure when Recomping

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...

3 weeks ago

14 minutes

Create Your Shape with Jenny the Nutritionist

203. The Skill of Training to Failure

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...

1 month ago

26 minutes

Create Your Shape with Jenny the Nutritionist

202. 5 Macro Mistakes I See Every Single Week (And how to fix them)

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...

1 month ago

14 minutes

Create Your Shape with Jenny the Nutritionist

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

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 ...

1 month ago

24 minutes

Create Your Shape with Jenny the Nutritionist

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

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...

1 month ago

8 minutes

Create Your Shape with Jenny the Nutritionist

199. My Bloodwork Review

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 Li...

1 month ago

44 minutes

Create Your Shape with Jenny the Nutritionist

198. Calorie Deficit Q&A

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 ladi...

2 months ago

37 minutes

Create Your Shape with Jenny the Nutritionist

197. 6 Tips for Guesstimating Macros and Portions

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 ...

2 months ago

12 minutes

Create Your Shape with Jenny the Nutritionist

196. How to Reverse Out of a Calorie Deficit

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 episod...

2 months ago

32 minutes

Create Your Shape with Jenny the Nutritionist

195. Eat Bigger Meals

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...

2 months ago

16 minutes

Create Your Shape with Jenny the Nutritionist

194. How to Change Your Food Desires

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 h...

3 months ago

25 minutes

Create Your Shape with Jenny the Nutritionist

193. 5 Levels of Macro Tracking and When to Use Each

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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, an...

3 months ago

21 minutes

Create Your Shape with Jenny the Nutritionist

192. The Perfect Training Program?

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 ...

3 months ago

17 minutes

Create Your Shape with Jenny the Nutritionist

191. Merging your Fit Life & Social Life

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 pos...

4 months ago

27 minutes

Create Your Shape with Jenny the Nutritionist

190. Make Your Own Meal Plan [Do it Now]

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 a...

4 months ago

10 minutes

Create Your Shape with Jenny the Nutritionist

189. From Spinning Wheels to Shredded Arms - Client Interview with Katrina

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 m...

4 months ago

56 minutes

Create Your Shape with Jenny the Nutritionist

188. [Body Comp Blueprint 3] - Creating your Nutrition Routine

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. ...

4 months ago

15 minutes

Create Your Shape with Jenny the Nutritionist

187. [Body Comp Blueprint 2] - Eating Enough

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 ...

5 months ago

18 minutes