Claim OwnershipCreate Your Shape with Jenny the Nutritionist
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© 2026 Create Your Shape with Jenny the Nutritionist
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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 to join my 4 month coaching program, Create Your Shape.
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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 ...
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. ...
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 ...
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...
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...
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...
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...
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...
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 ...
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...
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...
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...
Can you hit two macros perfectly but the third one is always way off? Do you feel guilty after overeating and want to restrict the next day? You're not alone, these are two of the five macro mistakes I see in nearly every client check-in. In this episode, I'm walking you through exactly what's going wrong and how to fix it so you can finally hit your targets consistently. Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultat...
Many love the convenience of a home gym but wonder how much progress they can actually make to look like they lift weights. Yes! It’s definitely possible, I see my ladies do it all of the time! However, you have to have a program and equipment set up that allow you to create a muscle stimulus. In this episode, I cover the 4 mistakes I typically see that stall progress, what equipment I recommend, the key component to ensure progress, and the limiting factors to offset. Book a Con...
Adding a week to your calorie deficit after a vacation isn’t always necessary but it depends on your goals, how much your vacation impacted your progress, and your mental readiness to keep going. In this episode, I break down how to strategically decide your next move after time off, whether your goal is fat loss or maintenance. Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Cre...
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...
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...
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 ...
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...
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...
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