Create Your Shape with Jenny the Nutritionist

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

I am not someone who was naturally fit growing up. Moving my body? Loved it. But food? I would eat anything in unlimited amounts. I always had that extra layer of body fat that felt like my “settling point.”That changed when I made 4 specific shifts that moved me into what I now call Naturally Fit—not just thin, not just strong, but the woman who always looks in shape, no matter the season.In this episode, I'm walking you through:The difference between “Naturally Thin” vs. “Naturally Fit”Why genetics aren't the full storyThe mindset + actions that create an identity shiftThe exact standards and environment I created and how you can tooWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.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.  How much is too much cardio when trying to build lower body muscle?Do you take measurements? What are your current macros in your Calorie Deficit?How do you maintain muscle and body fat after you achieve it?[Create Your Shape is currently open for enrollment and closes on April 21st!]Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

[Free Class: How to be Fit, Well Fed, & Fully Energized. Register now for the on-demand class!]  I just put on 6lbs, mostly of muscle in my 6 month build phase. (Just shared my progress photos on my Instagram @jennythenutritionistThe first 3 months I recompped, and I'll explain why I was able to do that.  the last 3 months was building new muscle.  I worked up to 2,400 calories 350g of carbs and I'm only 5'1.  Now I'm primed for a nice deficit phase. But first, in today's episode, I'm breaking down the big changes I made, my macros, and some challenges I ran into. [P.S. If you are listening to this live, Create Your Shape is currently open for enrollment! Learn and implement your own build and deficit phase. Join us here!}Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I'm kicking off a calorie deficit phase and I have zero doubts I'll hit my goal. Over the years I've learned the key is preparing these 5 things ahead of time.  In this episode, I'm sharing the five steps I'm taking to set myself up for success—from mapping out my full strategy to mentally resetting my non-negotiables. Whether it's taking a planned break beforehand, organizing my calendar, or locking in my meal options, these steps make all the difference. I don't think I've ever been this ready or excited to start this phase.  Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.Having it all is what most of my ladies are after.  The successful career or business, the busy family and social life, the healthy and fit figure... the list goes on.  In this episode, we take a look inside of my friend Dr. Desiree Yazdan's life and how she has created it all. We talk about routines and prioritization, but my favorite tip is her approach when things go wrong.  Dr. Desiree Yazdan has a successful fee-for-service practice in Southern California. She used to work 13 hour days making 6 figures, and now she works 13 hour WEEKS and has a multi-7 figure business.Come from a place where she always felt overwhelmed, stressed out, and secretly wishing she chose another career, she now LOVES her practice, her patients, and does the exact type of dentistry she wants on a daily basis. She's built her business around her lifestyle and has plenty of time off to spend with her family. She created a program called Million Dollar Mentorship for dentists to help teach them how to work less and make more money- the exact amount of money they want. Inside of Million Dollar Mentorship, Dr. Yazdan walks her clients through the EXACT steps they need to be taking in order to create a business that gives them personal and financial freedom. You can reach out to Dr. Yazdan via email at DrDYazdan@Gmail.com to book a consult and see if you're a good fit for Million Dollar Mentorship.Instagram: @DrYazdan Website: www.dryazdancoaching.comWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.I am so glad I came across Kristin and Maria while looking for resources to support women's hormones in their 40s, 50s ,and beyond.  I read their book, The Great Menopause Myth, which opened my eyes to the misunderstandings and support women really need during this time. This goes beyond just feeling our best.  The Wise and Well team aligns with the nutrition and fitness I already teach and in this episode, they expand on that with the use of HRT.  Kristin Johnson and Maria Claps are the co-founders of the women's health and hormone education practice, Wise and Well, as well as the Instagram account @wise_and_well_.Kristin Johnson, JD, BCHN FNTP is Board Certified in Holistic Nutrition through the National Association of Nutrition Professionals, is a Functional Nutritional Therapy Practitioner through the Nutritional Therapy Association, and is a “recovering corporate attorney.” Maria Claps, FDN-P is a certified health coach through the Institute for Integrative Nutrition and is a Functional Diagnostic Nutrition Practitioner. Together, Kristin and Maria have developed a deep specialty in perimenopause and menopause health through their clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy. In addition, they have both completed advanced training in various functional testing modalities which they actively use in their robust clinical practice educating and helping midlife women. Kristin and Maria are also the co-creators of a professional training program for other midlife women's health practitioners.In addition to their busy client work and peer mentorship program, Kristin and Maria serve as faculty lecturers for the Women's Hormone Network, a non-profit comprised of medical professionals dedicated to advancing the most accurate, scientific and medically advanced information on women's hormone health. They also lecture frequently at women's health summits and retreats, as well as appear on a wide variety of podcasts.Work with Wise and Well: https://wiseandwell.me/midlife-mayhem/Read The Great Menopause MythWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.If you've ever had the inkling there's something more out there to support us through life, this episode is for you. Dr. Jazmin introduces us to alternative medicines and energies that can guide and heal us. As someone who incorporates functional medicine and herbs with my clients, I loved expanding on that foundation and exploring other paths and options. I also appreciate how Jazmin bridges the gap between traditional Western protocols and what some might consider 'woo-woo.Jazmin is a women's natural health practitioner blending her background as a physical therapist, Holistic Pelvic Care™ practitioner, herbalist and medical astrologer into a practice that offers a supportive blend of movement therapies, herbal remedies, natural health practices, pharmaceutical alternatives and specialized, therapeutic and energetic bodywork for women that offers options for natural ways to nourish and care for their mind, body and spirit and root deeper into their feminine energy and vitality.Jazmin's Instagram: @jazmin.cosmicJazmin's Newsletter: COSMIC BODYCARE NEWSLETTERWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.In this episode, Dr. Morgan MacDermott discusses key factors to prepare us (especially high-achieving females) for pregnancy, birth, and postpartum. I love how she keeps it real while giving helpful insights and tips beyond what a typical clinical setting would provide or acknowledge. Dr. Morgan is a rising leader in women's reproductive health committed to helping modern mothers transform their daily struggles into stepping stones toward a more supported, balanced, and confident state of being. In a broad sense, she believes that the health of the mother is the health of the community, and it is imperative we treat her as such.As a licensed Naturopathic Doctor and mother of four young children, she blends functional medical expertise, clinical skill, and first-hand experience to help women navigate wellness for themselves and their families.She is the founder of Milk Medicine™, a comprehensive online community of educational resources guiding women through the many transitions of motherhood - from pregnancy, through birth, and throughout postpartum. Dr. Morgan co-hosts the Healthy as a Mother podcast with Dr. Leah Gordon, a weekly educational conversation around becoming and being a mother.Links for finding more about her:Instagram @morganmacdermottMilk Medicine www.milkmedicine.comHealthy as a Mother Podcast https://podcasts.apple.com/us/podcast/healthy-as-a-mother/id1663942916Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the first episode of our Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.In this episode, we delve into the often-overlooked topic of pelvic floor health with specialist Dr. Lauren Mallari-Snyder. We discuss causes and symptoms of pelvic floor issues, the correlation between stress and pelvic health, and the importance of muscle mobility. Lauren provides insight into both pain and pleasure aspects tied to pelvic floor health while offering practical evaluation and improvement tips. Whether you're dealing with related symptoms or just looking to prevent future issues, this episode is packed with valuable information.Lauren is a Doctor of Physical Therapy, specializing in pregnancy, postpartum, and pelvic floor. She helps people strengthen their pelvic floor, core and orgasms, stop leaking, eliminate pain with sex and prep for birth! She got into this specialty 12 years ago after, frankly, being pissed off that there wasn't better care for the Mothers in our world. Though she works primarily with pregnant and postpartum women, she wants you to know that everyone with a pelvis, has a pelvic floor!Click here to watch the Muff N Stuff Webinar Instagram: ThrivephysicaltherapysdWebsite + Links: sdthrive.com Phyical Location: San Diego, CAWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.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.  Best approach to maximize shoulder cap development – Is it better to emphasize heavier lateral raises or increase shoulder pressing volume?Should I increase protein intake slightly to maintain lean muscle in a deficit?How can I target my upper chest for a perkier look without developing an overly “manly” appearance?For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionistWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Want to build muscle but worried about looking too bulky? You're not alone—I hear this concern all of the time from my ladies who love to lift heavy weights. And unlike the usual "weights don't make you bulky" response, I actually get it. As someone who wants muscle in certain areas while maintaining a feminine look, I know there's more to the conversation. In this episode, I break down the three common "bulky" looks women may fear and dive into the five key factors that influence them—genetics, muscle placement, body fat distribution, body part ratios, and overall muscle mass. There's also one more bonus factor that gets overlooked you'll want to consider. You'll learn how to tailor your training and nutrition to achieve the strong yet feminine physique you want, with a fresh perspective on the "bulky" topic that goes beyond just muscle size.Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

If you are a Type A go-getter who thrives on structure and logic, this episode is for you. We're diving into Data-Driven Motivation—one key to pushing past vague goals, making the effort more fun, and actually seeing progress in both training and nutrition.I cover:What Data-Driven Motivation isHow to reverse engineer the data you'd need (like fitness devices, macros, days per week, etc.)Specific examples and stories specifically for building muscle and decreasing body fatWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Here I interviewed Create Your Shape superstar Erin Finegold on how she gained 4.3lbs of muscle and decreased 5.3% body fat. She was relieved when she could stop her added cardio. She was shocked when she could eat 2,000 calories and improve her shape. And she was pleased that she saved more time in her week and could still eat sushi. Erin shares her full experience, including what she was most hesitant about and how this has impacted meetings at work, and even how her kids eat. Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Confused about whether to eat more or cut calories to lose fat and build muscle? In this episode, I break down:The key differences between fat loss and muscle gainWhy a calorie deficit is just part of the equationWhat eating enough actually meansWhy eating enough might be the missing piece to your plateau or the "secret" to maximize before even starting a deficit. Learn how to optimize both goals by understanding the difference between the two and how to use them in a strategy. Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.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.  Why use macro percentages vs. absolute targets?How do you know when you need a macro adjustment and how to you go about adjusting?Why am I seeing body fat being reduced in some areas and not other areas?For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionistWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

It's a good time to be a gym girl.  We're taking over.  We're taking up space on the machines, lifting heavy, building muscle, and making the gym a fun place to be. This is exactly how I met Angelina and we've had the most fun and made the most progress training together!In this episode, we chat about our experience so far and give others who want to create this momentum for themselves an inside look!  She also shares her favorite ways to lift heavier and make friends in the gym which she's a pro at both! Connect with Angelina:English Account:  @angelinajs.dailySwiss Account:  @angelina.jsJanuary Special - 1:1 Fitness Coaching (with a custom Training Program) with JennyWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I speak to many ladies who want to build muscle and build their shapes but don't know the main components that need to be included in their training program and why. OR have some of the components but it doesn't align with their goals I'm sharing the 12 ways to uplevel your workouts for ladies who are lifting weights to make your training time more efficient and effective specifically for building muscle. We're talking about progressive overload training, ideal sets and reps, exercise order, training to failure and more!P.S. I have opened 10 spots for 1:1 Fitness Coaching (with custom training programming). Click here to learn more and sign up!   Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Once you know what's missing to take your shape to the next level, sometimes it takes accepting it, to then do it.  This may come with some resistance, grief, or even being annoyed of yourself. But, once you accept it, it not only makes achieving the shape easier, it's not something that feels hard anymore. What everyone needs to accept is different. For me most recently, was my training intensity. It took me 3 months to get on board with what I needed to do.  There are usually 6 Phases of Acceptance that I see clients go through.  In this episode, I walk through these phases with various examples including my recent training transformation.Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

As we all set new goals, I'm taking a bit of a twist with mine this year.  While I've always been a goal-getting, Type A person, I knew I needed to revisit my approach.  Everything was starting to feel like just one long to-do list.  In this episode, I'm introducing the idea of Feel Good Productivity, how I learned about it, what it means to me, and how to use it to accomplish goals much more joyfully.  I'll also explain how to set up your recomp goals to be productive and a fun, child-like, experience.Lastly, I recap my 2024 year and share how I'll apply this concept to my 2025 goals! Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Not understanding the scale is unnecessarily hurting your progress and your feelings.  We have never been taught how to properly read our weight on the scale so of course we view it as "good" or "bad" or ruining our day.  In this episode, I break down the components that contribute to the number on the scale. The scale reflects much more than just body fat. We'll go over what aspects of that number remain constant, what takes weeks or months to change, and what fluctuates daily or even hourly.It's important to recognize that the scale may shift daily, even if your body fat remains unchanged. Understanding this helps you identify real progress toward your goals while navigating temporary changes caused by water retention or inflammation.By learning to interpret the scale objectively, you'll become more in tune with your body and better equipped to use the scale as a reliable tool for making adjustments and continuing your progress.Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

In this episode, a Create Your Shape Superstar, Jennifer F. shares how she systemized her nutrition routine to handle any scenario. She even hit her macro targets 7/7 days of the week when she evacuated from the Florida hurricanes!This was not the expectation, but it goes to show how easy she's made hitting her macros and therefore hitting her goals!Jennifer also shares how she manages a household that considers their health and her goals, switched to going back into the office, and travels for work with ease.Hear Jennifer's story and experience in the Create Your Shape program and also learn how she built muscle and decreased 12lbs (Hint, the first step was increasing her 700 caloires per day!)Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the Troubleshooting Series Day 4—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.In this episode you'll learn how to troubleshoot a Maintaining Phase:Why a Maintenance Phase is different than “doing nothing” and not having a goalWhy it is extremely easy to gain body fat if you're not doing this one thingThe 4 goals you are always choosing from, even if you're not choosingHow to review the past 4-12 months for maintenance, with or without data trendsShould you gain weight after a body fat loss phase? (how much and how long after if so)Reading the scale and the difference between body fat, water retention, inflammation, and muscle glycogenThe ONE cause for gaining body fat when the goal is to maintainThe 3 Drivers that create a (potentially unknown) calorie surplusThe percentage of effort required to maintain muscleManagaing macros, estimating macros, alcohol, snacks, weekendsHow to create your maintenance baselineThe entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan. Click here to download the Troubleshooting Guide and Checklist!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the Troubleshooting Series Day 3—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.In this episode you'll learn how to troubleshoot a Decreasing Body Fat Phase:How much weight you should be decreasing per week and per monthHow to analzye your data trends to know if you're on track or notWhat to review if you don't have data trackedWhat happens when you build muscle and decrease body fat at the same timeThe 3 Baseline requirements needed for a successful body fat loss phaseThe Nutrition Troubleshooting Check-list explained (weight & photos trends, accounting for water retention & inflammation, hunger levels, the body recomp formula, adusting calories/macros)Training changes considerationsHormones that may need to be reviewed and whyThe entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan. Click here to download the Troubleshooting Guide and Checklist!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the Troubleshooting Series Day 2—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.In this episode you'll learn how to troubleshoot a Building Muscle Phase:How to analzye your data trends to know if you're on track or notWhat you should see and consider in and out of your photos from week to weekTraining program check-list for training style, sets, reps, # of working sets etc.Feeling “the pump”Nutrition factors like; target macros, nutrient timing, and protein synthesisHormones that may need to be reviewedThe entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan. Click here to download the Troubleshooting Guide and Checklist!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Welcome to the Troubleshooting Series—a go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. This series is for ladies who lift weights and want to look like they lift—whether building muscle, decreasing body fat, or just maintaining a fit, strong physique. Per usual this keeps science-backed strategies and sustainable nutrition routines in the forefront!In this episode you'll learn:How to troubleshoot if you haven't implemented a plan yetHow to troubleshoot if you're currently in a nutrition protocol (for each a building muscle, decreasing body fat, and maintaining phase)Key Metrics Milestones you should hit and when (with specific weight changes, exactly what you should look for on your physique, and numbers of days or weeks these changes occur, etc.)Troubleshooting considerations for all 4: building muscle, decreasing body fat, and maintaining your physiqueThe entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan. Click here to download the Troubleshooting Guide and Checklist!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

In this week's episode, we take a step back from the details and discuss the three big drivers of success that often get overlooked.  My dance coach, Sue Natanael, is brilliant at cultivating the big three; community, passion, and a training mindset.  These three have amplified my progress in the gym and the dance studio. They are also key concepts I consistently emphasize with my clients.In this interview, we break down each topic and Sue shares how to create these for yourself no matter what you're pursuing!  Sue Natanael is a seasoned dance instructor with over 20 years of experience. Specializing in styles ranging from hip hop to waacking and heels, she has performed for numerous artists and participated in various commercial shoots. In addition to her work as a dance teacher, Sue is the founder of the Curves Collective community in Bali, Indonesia Instagram: @suenatanea & @curvescollective.idEmail: curvescollective.id@gmail.comWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.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.  Why aren't my progress photos doing me justice, I'm not sure if I'm making progress?Are the scales with the BF% readings accurate? Are they worth using? I want to do Create Your Shape, but I'm nervous I'll need to eat “too many carbs” in the program?For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionistWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

The most successful people wear a uniform. Think Steve Jobs, and even Lady Gaga talks about this in her documentary. Where they wear the same outfit over and over again.Here's a Secret - the most successful fit people eat the same foods over and over again. If you think about it, you're likely already doing this with your meals to some degree, now you need to solidify this and make sure those foods are serving you and your goals.You need to create your food Uniform that still gives your taste buds and your gut variety and that's what we're talking about in today's episode.Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

In this episode, I've reflected back on the many years when I was trying so hard to look like I worked out but nothing was changing versus now when I put in so much less effort and have a better shape.I didn't know what I didn't know and now that I've worked with hundreds of ladies I see what they're missing this too!  I cover little things like working out fasted and relying too much on a tracking app. However, they all roll up under knowledge and strategy gaps that are costing you a lot of time and progress.  I'm going to share these common mistakes to help you build your shape in a faster and more efficient way. [It's also Find Your Missing Factor Week!  When you take the quiz below, not only will you find clarity on what you're missing and your next step, but you'll also be entered to a win a 1x1 Nutrition Strategy and Audit call with me! Take the quiz by 11/8/24, drawing will be on 11/9/24]Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.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.  Is Alcohol Still part of your lifestyle at all? Should I cut or bulk?If the scale isn't moving, how many days should I wait until making macro changes?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?  Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Living a bold, bad ass, and truly authentic life is what everyone is after.  However, we sometimes get stuck in the circle around us that doesn't align with where we're going, a belief from others of what we “should” be doing, and or are unsure how to become this version of ourselves we've envisioned.  Today I interview Kelly, who is a coach and founder of the Bad Ass Moms group.  She walks us through the first few steps of this process and gives us tools we can start implementing.  When it comes to living a fitness lifestyle, it does require being bold and dreaming big. This discussion helps guide us and normalize the obstacles that comes with that. Enjoy!Bio: With her infectious gratitude and energetic team-captain vibes, Kelly is the founder of Badass Moms. In her coaching work she leads the signature group program Badass Moms Club, custom women's workshops, and deep connection sessions in the surf and out on the trails. Kelly is a human catalyst: helping you relight that spark of confidence & fun when you're feeling lost. In a world telling women that selflessness is the epitome of womanhood, asking for what you want (in ways big and small) is a feminist rebellion that will change your life and relationships.An Integrative Life Coach since 2020 and Change Management professional for a decade, Kelly is a graduate of Harvard University and recent transplant to sunny Santa Cruz, CaliforniaInstagram: kelly.badassmomsWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I am having an F-it week (when this episode was recorded). Being unmotivated with my nutrition and training is not my typical, I love being well-fueled and progressing in the gym.  However, occasionally these moments pop up. My ladies who share this love also run into this.  In this episode, I share what I typically "f-it moments" look like, how to give yourself a break without it impacting your physique, and take control of exactly why this happens to minimize them in the future and solve for the specific problem.  I also go into detail about my f-it week, how I take care of myself and why I have zero concerns about any negative impact. Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

[Take the Quiz] What are you missing to Be Fit, Well Fed, and Fully Energized?If you're...  Doing all the things, lifting, hitting macros, but not seeing changes OR  Confused how to fuel your workouts and your shape OR  Swing between "all in" and "off" with social eventsThis quiz is for you!If you're working hard and not seeing the benefits you should, this quiz will tell you your missing puzzle piece!Your missing factor likely isn't something obvious, or you would have done it before.  However, it's usually not an overhaul of you're life either. It's a small shift that impacts everything you're doing for the better.CLICK HERE TO 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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 empowered by the math![Create Your Shape is open for enrollment now and closes Oct 6th. BONUS: Fit Friends get fitter together! When you sign up with a friend you'll both receive $500 cash back! (Just note your friend's name in the sign-up form and your cash will be processed within 7 days!)]Work 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.  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?  Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 was possible, and was able to clearly understand nutrition and implement it in her life (all while raising 4 kids!).  [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.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 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'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 Instagram:@jennythenutritionist

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 Deficit/Diet Phase.  However, you'll want to be clear about when you're in each of the 3 phases and for how long. Each phase generally last between 1-6 months. I cover an overview of each phase and questions to ask yourself to map out your 6-12 Month Road Map.In the episode, I reference EP 69. Maintenance, Surplus, and Deficit CaloriesI also mention 2 offers I have in August '24!1) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!https://calendly.com/jennythenutritionist/strategycall2) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!https://calendly.com/jennythenutritionist/strategycall2) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Work 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.  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 August '24!1) It's podcast week!! Share an episode now in your stories or post on Instagram and tag me @jennythenutritionist.  One winner will be chosen for a free Nutrition Strategy Session with me. (Winner drawn on Thursday, Aug 15th)2) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!https://calendly.com/jennythenutritionist/strategycall3) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 you have before training from day to day and week to week plays a role on progress. From consistent machine and dumbell setups to day to day food sourcing, there are over 20 variables and examples we'll walk through.  During the episode, I also mention 3 offers I have in August '24!1) It's podcast week!! Share an episode now in your stories or post on Instagram and tag me @jennythenutritionist.  One winner will be chosen for a free Nutrition Strategy Session with me. (Winner drawn on Thursday, Aug 15th)2) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!https://calendly.com/jennythenutritionist/strategycall3) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 as you approach maintenance or a deficit. Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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'll also explore different types like whey between concentrate, isolate, and hydrolysate, and the typical one I recommend, along with some of my recent favorites that meet the criteria, and how to drink them.Listen now as we navigate the world of protein powder, helping you find the perfect one to support your physique journey.Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

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 with the initial steps you need to take, like getting your AMH levels tested and selecting a fertility clinic.Then, I'll walk you through my personal experience during the process: from daily injections to clinic visits for monitoring to the surgery. I'll share how I felt physically and emotionally, what surprised me, and the recovery period afterward.Finally, we'll touch on what happens next: the ongoing costs of storage and what happens if and when I decide to use my frozen eggs.Whether you're considering egg freezing yourself or simply curious about the journey, take a listen as my goal is to spread awareness of early testing, having kids later, fertility/infertility, and your egg-freezing options. Get your AHM (anti-mullerian hormone) test:https://www.anylabtestnow.com/test-finder/?search=amhListen to Dr. Natalie Crawford's interview on the The HubermanLab podcast:https://www.hubermanlab.com/episode/dr-natalie-crawford-female-hormone-health-fertility-vitalityP.S. Create Your Shape starts next week and I've opened up 3 spots specifically for ladies who are already tracking macros and want to learn how to calculate their own macros while I coach them throughout the 4 months.  Outside of all of the education and coaching within Create Your Shape, their also gain access to my Calculate Macros and Coach Yourself Course.  Sign up now for a summer of gains and learning!Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist