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...

To one extreme, you can make faster and less sustainable changes, on the other you can make slower and more sustainable changes.   They are like a seesaw though, there is a lot of opportunity in between. In this episode, I share why this is the case, the pros and cons of each, and my recommendation on how to mix the two.   Last week I discussed just the mentality of it. This week in Part 2, I focus on this topic through the physique lens. Work with Jenny the Nutritionist in Create Your...

To one extreme, you can make faster and less sustainable changes, on the other you can make slower and more sustainable changes.  They are like a seesaw though, there is a lot of opportunity in between.  In this episode, I share why this is the case, the pros and cons of each, and my recommendation on how to mix the two.  In part 1, we'll specifically discuss just the mentality of it. Next week we'll focus on this topic through the physique lens. Work with Jenny the Nutritionist in Create...

Here I discuss the importance of having a meal bank and share tips for creating one, such as starting with existing go-to meals and using Pinterest and Instagram for inspiration. I emphasize how to make your meals in your Meal Bank efficient, tasty, and macro-friendly and provide examples of meals I've tried recently. This episode will give you helpful steps, ideas, and tips to build your Meal Bank to simplify your nutrition routine and make meal planning more consistent. Work with Jenny the...

In celebration of 100 episodes, I'm giving a little more context behind some of the best ones! In this episode, I use the new Podcast Directory to get through each category of episodes (from Training, Nutrition Science, Guest Interviews, etc.) and share the episodes that have had the biggest impact for both my ladies and myself. Live now! Click the link in my bio to listen on your walk today! Work with Jenny the Nutritionist in Create Your...

Welcome to the Create Your Shape podcast where I, Jenny the Nutritionist, help you gain muscle and decrease body fat. All episodes are specific for the professional lady who lifts weights and wants to look like it. To help you more easily find helpful episodes, I have created a Podcast Directory where you can sort by date or category and see the title, and full description, with links to listen. You can even search for keywords to find an episode.  Full Podcast Directory If you're new, I...

In this world, a "diet" simply means a dedicated time period in a calorie deficit.  How long to diet for is a question I get asked a lot. I'll specifically answer this for a certain type of lady, one who has ~5-20lbs to lose (less than 40), is consistently lifting weights, and is overall healthy.   In this episode, I break down things to consider, a bit of science behind dieting, and my specific recommendations on the length of time to diet.  Work with Jenny the Nutritionist in Create Your...

I used to say this to myself after reflecting on the week.  I see it often in my ladies weekly check-ins too.  Here I'm going to share the exact tool I use and how I coach my ladies to actually "do better next week".  It is 3 steps that actually change what you accomplish in the following weeks, months, and years to come. Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

They call her Mrs. Macros as Henem: 1) Owns a macro-based meal plan company here in Bali (Macro Kitchen) 2) Consistently and easily hits her macros to support her performance and her incredible shape In this episode, Henem and I discuss the ins and outs of all things Macros, meal planning, performance, aesthetics, lifestyle factors, and so much more.  You will learn so much in this episode along with tangible tips and stories from our experiences with our own journeys and working with so...

A question I often get is something in the form of: What happens after the diet phase?Will I gain the body fat back after the calorie deficit phase?Do I have to constantly be in a diet to not gain weight? This week on one of our Create Your Shape calls, one of the ladies asked this.  I've pulled that question-and-answer clip from our call to create this episode. I wanted to give you an inside look into what our calls look like and give you a detailed explanation of what you could expect after...

I hear this all of the time from ladies who are otherwise very successful.  They aren't eating Mcdonalds every day. They aren't unmotivated people. Yet they still feel they lack accountability when it comes to their nutrition.  Why is this? In this episode I break down this topic for this type of person, question its validity,  and ways to overcome it if it's really even needed.  Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow...

The secret that bikini competitors use to improve their physique each year they compete...  They have off-seasons.  This is when all of the progress is made and their physique actually changes.   Off-Season - Eating enough and lifting heavy. = Muscle gained, shape changed On-Season - “Dieting” with more intense nutrition = Lose body fat, to show off the shape Regardless if you're an athlete or not or if you want to get on stage, you have to have a season of eating enough before you...

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...

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 when you...

Today I'm interviewing my personal trainer, Matt Boltz.  He's recently helped me recover from my injuries, regain strength, and feel like an athlete again.  We cover the 3 phase strategy for healing injuries, specific ways to use exercises to heal while still building strength, and how to combine physical therapy and strength training to work smarter. When we "Treat Rehab like Training" it becomes more fun and intentional.  This will be a beneficial episode for anyone who is injured,...

Many of the ladies I work with identify with some or many of the tendencies of being Type A, especially when it comes to their main priorities and how they achieve them.  They value organization, planning, being in control, structure, routine, and being goal oriented.  Oftentimes, they want to use rely on these characteristics to then create a more relaxed and spontaneous lifestyle while still achieving their goals and being on top of it.   Here, I break down the Type A tendencies I typically...

For those who are lifting weights and using macros to build your shape. We're making tracking Macros easier than it's ever been before.  Join Become Macro Savvy - the Mini Course.  Learn the Essentials for your macro tracking to run on Auto-Pilot. Sign up here. Make Macro Tracking simple. Look and live a fit life. Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the Nutritionist on Instagram:@jennythenutritionist

Non-progress weeks should be considered in your plan.  Ideally, you know how to track them, what they mean towards your overarching goal, and how to redirect or adjust (or not!).  Here I cover: Key metrics that define if it will be a progress week or notHow many non-progress weeks should you plan forThe two types of non-progress weeks and how to think about eachWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the...

On today’s episode, I am joined by financial coach, Keina Newell. Together we discuss the similar mindset women have around budgeting and nutrition and how simple mindset shifts can change how you reach goals. There is a massive overlap between finances, nutrition, and fitness. Achieving your financial and nutrition goals is about learning what holds value for you. Whether that means incorporating your favorite foods into a meal plan or budgeting for travel, these plans are not restrictive....

Cravings are a symptom. An indication that something is off internally.  My ladies used to experience it worse on training days. For some, they make it challenging (and not fun) to be consistent. Which consistency is the 2nd most important factor to change your body composition.  So many of my ladies become cravings-free by addressing the root cause.  They happen for a reason and in this episode, I'm covering the 8 reasons that drive 99% of cravings, and how to address them.  There was one...

There are times when higher-volume foods may be more beneficial, like when you're in a calorie deficit, getting hungry, or would like a treat alternative. However, it may be just as often when denser foods would be a better option, like when you're eating enough, training hard, or have digestion issues. I cover examples of both and when each may be more favorable here.  Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/Follow Jenny the...

If you are lifting weights and want to build muscle and decrease body fat, this episode will give you a different perspective and things to consider along your journey.  I have a lot of ladies that find this podcast and then sign up for Create Your Shape, this is a special episode as enrollment is currently open!  Whether you are planning on joining Create Your Shape or are enjoying learning from the podcast, this episode will provide additional insights for you! Work with Jenny the...

Going out to eat is a part of life.  And it’s a skill you can learn so you can have both the shape and social life. Going out to eat is not inherently “bad”. But it is really easy for it to NOT work with your nutrition goals, therefore making it really easy to stay stagnant, or regress. This is where most people are having to decide between “life” and feeling guilty that they’re not making progress. In today's episode, understand the 3 skill you need to learn to enjoy going out to eat and...

Stacy already prioritized her health, enjoyed lifting, and was a successful go-getter in all aspects of her life.  However, like many of my ladies, she questioned why her shape didn't represent the effort she was putting in. In this episode, we discuss her experience in the Create Your Shape program and what allowed her to create a strong and toned shape, a better understanding of food, and a nutrition travel routine. We discussed what happened when she ate 600 calories more calories per...

You lift weights, you should look like you work out. If not, you're just missing a few components. I'm hosting "Look Like You Workout Week" starting Monday, June 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! Where: A Daily Email Series - Everything you...