How often do you think about the changes you'll experience once you get fitter? Or have you noticed all of the ways your body and life has changed since you up-leveled from your previous shape?  In this episode, I'm giving you a peek into things you'll notice when you become more fit.  Some you'll relate to, some you may aspire for, and some I may have missed! If so, send me a message telling me what they are on Instagram @jennythenutritionist.  You'll want to tune into this episode if you've...

I just completed a calorie deficit phase myself and I feel proud, accomplished, and a true mastery of the Calorie Deficit Phase.  My nutrition plan (aka my calorie and macro targets) set me up to decrease 1lb per week and I did just that!  It was the easiest calorie deficit I've ever done, but I remember failing many attempts years ago.  In this episode I break down why it felt so easy this go around, (like 2,400 calories, delicious meals, and savvy food choices), and some of the main things...

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

What is the difference between Create Your Shape and a personal trainer or a macros coach?  Create Your Shape is currently open for enrollment, and whether you plan on joining or not, this will be a useful episode for you to see everything that you'll want to consider to become someone who looks like they work out all of the time. (Hint, it goes beyond macros!).  I discuss the difference between just macros and strategy, science, structure, routines, bloodwork, identity shifts, community,...

Kate was a yogi who thought "That's not me, I can't do that" when it came to lifting big weights, tracking macros, and being someone who looked like a Fitness Girl.  After 1-2 years starting to lift weights, her friend convinced her to do Create Your Shape.  Little did she know through this process she would be...  So strong and lifting heavier at the gym than other ladies with bigger frames. Learn macros in one call and go on to become so Macro Savvy she'd be able to guesstimate without...

Have you ever thought your body likes to sit at a certain shape/weight? Whenever you make some changes your body easily rebounds back? Or no matter what you do you can't get past XXXlbs?  In this episode, we dig into why your body has a "Settling Point" and what to do about it.  Heads up! The Create Your Shape program, my 4-month nutrition coaching program for ladies who lift weights and want to change their body composition, learn nutrition, and create your nutrition routine, is open for...

If you consider yourself to be a Type A go-getter who lifts weights, like many of my ladies, have you ever considered that you may be doing too much? That you may just be lacking the strategy that actually creates body composition change?  That has you doing less, with more intention.  If you have an elaborate meal prep routine, tracking macros down to the gram, have your own Excel spreadsheet with your macros, and are scared to miss a workout, but don't have the shape you should... take a...

Crossfit Games podium athlete, my nutrition mentor, and the one who kick-started "Jenny the Nutritionist", Jenn Ryan is sharing all of her wisdom on today's episode. She shares the key components that allowed her to make huge changes to both her physique and performance in her late 30s. We discuss how genetics plays a role but how lifestyle factors may play a bigger one. We also cover the main hormonal symptoms and causes we see in our middle-aged females, how they show up in assessments and...

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 episode, I explain what...

Over the journey of going from "zero to looking like you workout", there are many tools you can leverage... mindset, working out, lifting, and, of course, nutrition.  It is never a linear journey and many of these tools overlap. One that often gets skipped, but is foundational for progress in the early stages and to sustain it long term is your mindset. Specifically your relationship with yourself, with food, and your understanding of the science behind how body fat is loss.  In this episode,...

Jami is an expert at building her shape and living a fitness lifestyle while managing 4 young kids.  She blew me away with what she accomplished while in Create Your Shape, so I wanted to bring her on as the fitness mom expert!  She is no stranger to tired and hungry kids, overwhelm in the household, or sleepless nights.  How did she manage it all? (While home-schooling them!) In this episode, she tells us how she does it and shares specific tools and a few Mom Mottos you can implement...

Yup, it's true, I intentionally gained body fat. Why would someone ever do that? I had good reasons, and I share about them in this episode. Do you have to gain body fat? No, this is a rare thing! But having a better understanding about hormone health and why I did it will be beneficial for you to hear about.  I also am a PRO at decreasing body fat, so you'll hear about my game plan that is having me lean out as we speak! Work with Jenny the Nutritionist in Create Your...

I played a board game on computer/tv screen in my seat on my recent 15-hour flight.  There was a key reason I was SO frustrated but determined by this game.  It happens to be the same reason so many are frustrated by Nutrition.  There are so many reasons Nutrition is just like playing a game and there is major one component that will have you set up to win the game or not.  Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny...

Do you know the power of making friends outside of your physical location?  In this episode I'm at a business retreat in Malibu, specifically in a closet recording this with my friend and fellow coach, Dorothy. We chat about the importance of surrounding yourself with people who share your goals and the accelerated growth that can come from this. Dorothy, a breakup coach, shares her insights on intentional relationships post-breakup and finding 'your people'.  Life can be so much bigger than...

When you've been high-achieving you're entire life, you can forget what it feels like to struggle.  To NOT get a skill the first time or get a sense of entitlement. I've been guilty of this too!  Mastering your physique and nutrition will be hard. But you can do hard things.  Having the 4 Stages of Mastery laid out in terms of Nutrition, will guide you to know what stage you're in, and where you can expect the "hard" ahead of time.  Nothing is wrong with you, you're just used to being good at...

You're either told "hit these macros", without learning the steps on how to track efficiently (yes, tracking is a skill you can learn!). Or, you're taught the steps but never how to estimate macros. When you don't know how to estimate macros, one meal out, one busy day, or change can spin you into "all or nothing". In this episode, I teach you the steps to estimating macros and why I have my Create Your Shape ladies take a Macro Quiz.  Work with Jenny the Nutritionist in Create Your...

Often many focus on their training first, in hopes to change their physique. Then, they dabble in nutrition. This is where some stay spinning their wheels trying to figure it out own their own.  Or some, like Laura, hire an expert to quickly learn and implement the strategy that optimizes nutrition and finally see the physique changes she's been working for in the gym.  Listen to her experience building her shape in the Create Your Shape program, and everything she implemented and learned...

Unfortunately, this is a common practice and it doesn't have to be. In this episode, I'm sharing the real reason why so many ladies "hoard macros", why this isn't the best option, and how to solve for it. Referenced in the episode I speak about the class I'm hosting next week: Click Here to Register for the free class - How to be Fit, Well Fed, and Fully Energized January 24th, 7:30 pm EST (replay available) Work with Jenny the Nutritionist in Create Your...

As we get organized with our New Year Goals there are 3 tangible things to consider in your plans. I quickly explain them in this short episode so you can start implementing them right away! Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Bloodwork can be so beneficial, especially for the ladies I work with.  I think everyone should be getting their bloodwork down 2x a year. There is a big misunderstanding about how bloodwork can be used to optimize your shape and your health. This episode provides an introduction to what bloodwork is, why is beneficial to building muscle or decreasing body fat, and the step-by-step instructions to order your own bloodwork.  Work with Jenny the Nutritionist in Create Your...

In my interview with Jeremiah, who is also a nutrition coach for high-achieving ladies, we dive into many of the tools and processes to change ladies' shapes.We have a lot of similar concepts, but I think it's great to hear the way he explains them.    We cover a handful of topics like: - How most aren't undereating but they're underfueling - The two biggest mistakes he sees when trying to take your shape to the next level - How long it takes to see major progress and the break down of each...

Whether it's travel over the holiday season, working late, or out running errands, feeling confident ordering something to eat while on the road is a must!  In this episode I provide the specific structure for ordering your meals and specific go-to restaurants I would recommend that are quick, convenient, and directional. Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

While these 3 are the main categories for most of what gets covered on this podcast, today I want to speak about each directly and how they work together for you to change your body composition for the long term!  You likely have never heard it articulated this way before. Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

I interviewed Bridgette Godfrey, a WBFF pro and online training and nutrition coach from Australia. We delve into the world of bodybuilding discussing what it takes to be a competitor and how non-competitor can use some of these tools. We cover a range of topics including: The unique aspects of WBFF, IFBB, and various other federations and judging criteriaThe challenges and rewards of being a competitorThe dedication required to excel in the sportThe journey towards achieving a competitor's...