Create Your Shape with Jenny the Nutritionist
By Jenny
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Category: Nutrition
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Episodes: 241
Description
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.
| Episode | Date |
|---|---|
|
234. 4 Steps to Prime for a Calorie Deficit
|
Jul 15, 2026 |
|
Create Your Shape Is Open: Here's Exactly How We Build Muscle & Decrease Body Fat
|
Jul 12, 2026 |
|
233. How much time does it take?
|
Jul 08, 2026 |
|
232. Foodies in Fitness
|
Jul 01, 2026 |
|
231. My Training Philosophy
|
Jun 24, 2026 |
|
230. Be More Vain
|
Jun 17, 2026 |
|
229. Summer Strategies
|
Jun 10, 2026 |
|
228. [Body Comp Blueprint 3] - Creating your Nutrition Routine
|
May 27, 2026 |
|
227. [Body Comp Blueprint 2] - Eating Enough
|
May 20, 2026 |
|
226. [Body Comp Blueprint 1] - The Nutrition Strategy For Ladies who Lift Weights
|
May 14, 2026 |
|
225. Fine-tuning from Fit to Shredded - Client Interview with Megan Crawford
|
May 06, 2026 |
|
224. PART 2: The Morning T-Chart Exercise for Reading the Scale
|
Apr 29, 2026 |
|
223. PART 1: Read the Scale Like a Pro
|
Apr 22, 2026 |
|
222. April Q&A: Warm-up Sets, Hitting 150g Protein, + Deficit Trips
|
Apr 15, 2026 |
|
221. We’re leaving Bali: Why + What's Next
|
Apr 08, 2026 |
|
220. 6 Training Mistakes I see every week (and how to fix them)
|
Apr 01, 2026 |
|
219. The Final 20% Shape Changes
|
Mar 25, 2026 |
|
218. 22lbs Down from Creating her Fit Chick Identity: Client Interview - Natalie Kinsey
|
Mar 19, 2026 |
|
217. 7 Reasons Your Calorie Deficit Isn’t Working (Even If You're Doing Everything Right)
|
Mar 11, 2026 |
|
216. How Precise Should Your Macros Be?
|
Mar 04, 2026 |
|
215. How 9 Hard Months Gave Me 9 Months of Coasting (And Counting)
|
Feb 25, 2026 |
|
214. Maintenance Calories: Your Body’s Sweet Spot
|
Feb 18, 2026 |
|
213. Feb Q&A - Training Cues, Exercise Order, RIR, & Rest Times
|
Feb 11, 2026 |
|
212. Feeling Thrown Off
|
Feb 04, 2026 |
|
211. Build Your Well-Fueled Baseline [+ The Build Your Baseline Program]
|
Jan 28, 2026 |
|
210. 2026 Ins and Outs for Building Your Shape
|
Jan 14, 2026 |
|
209. Introducing: The CYS Training Program
|
Jan 07, 2026 |
|
208. Dec Q&A - Early Morning Training Nutrition, Macro Targets vs. Ranges, & Bloating
|
Dec 24, 2025 |
|
207. Gym Girl Holiday Event Cheatsheet
|
Dec 17, 2025 |
|
206. From Healthy to Fit: Part 2
|
Dec 10, 2025 |
|
205. From Healthy to Fit: Part 1
|
Dec 03, 2025 |
|
204. Creating a More Feminine Figure when Recomping
|
Nov 19, 2025 |
|
203. The Skill of Training to Failure
|
Nov 13, 2025 |
|
202. 5 Macro Mistakes I See Every Single Week (And how to fix them)
|
Nov 05, 2025 |
|
201. Can you build adequate muscle working out from home?
|
Oct 29, 2025 |
|
200. Should You Add a Week to Your Deficit After Vacation?
|
Oct 23, 2025 |
|
199. My Bloodwork Review
|
Oct 15, 2025 |
|
198. Calorie Deficit Q&A
|
Oct 08, 2025 |
|
197. 6 Tips for Guesstimating Macros and Portions
|
Oct 01, 2025 |
|
196. How to Reverse Out of a Calorie Deficit
|
Sep 24, 2025 |
|
195. Eat Bigger Meals
|
Sep 17, 2025 |
|
194. How to Change Your Food Desires
|
Sep 03, 2025 |
|
193. 5 Levels of Macro Tracking and When to Use Each
|
Aug 28, 2025 |
|
192. The Perfect Training Program?
|
Aug 20, 2025 |
|
191. Merging your Fit Life & Social Life
|
Aug 13, 2025 |
|
190. Make Your Own Meal Plan [Do it Now]
|
Aug 06, 2025 |
|
189. From Spinning Wheels to Shredded Arms - Client Interview with Katrina
|
Jul 30, 2025 |
|
188. [Body Comp Blueprint 3] - Creating your Nutrition Routine
|
Jul 23, 2025 |
|
187. [Body Comp Blueprint 2] - Eating Enough
|
Jul 16, 2025 |
|
186. [Body Comp Blueprint 1] - The Nutrition Strategy For Ladies who Lift Weights
|
Jul 09, 2025 |
|
185. Q&A from my Build & Calorie Deficit Results
|
Jul 08, 2025 |
|
184. My Calorie Deficit Review: 10lbs down with big wins, disappointments, and ah-has
|
Jun 25, 2025 |
|
183. Are you Underfed or Underfueled?
|
Jun 18, 2025 |
|
182. A Personal Update & Chat
|
Jun 11, 2025 |
|
181. Build Your Well-Fueled Baseline
|
Jun 04, 2025 |
|
180. The Calorie Deficit Explained - 3,500 Calories = 1lb of Body Fat
|
May 28, 2025 |
|
179. When To Do Your Own Macros
|
May 22, 2025 |
|
178. When You're Already Doing it All - Client Interview with Jennifer Bearse
|
May 14, 2025 |
|
177. Look Like You Workout Week Challenge [Join us]
|
May 07, 2025 |
|
176. Energy Balance for Managing Body Fat
|
May 01, 2025 |
|
175. Naturally Fit
|
Apr 23, 2025 |
|
174. Apr Q&A - Deficit Macros, Too Much Cardio, Taking Measurements, Maintaining Afterwards
|
Apr 16, 2025 |
|
173. ~5lbs Muscle Gained in a 6 Month Build Phase
|
Apr 09, 2025 |
|
172. 5 Ways I'm Prepping for my Calorie Deficit
|
Apr 02, 2025 |
|
171. [Women’s Health Series] Million Dollar Mom: Balancing Dentistry, Coaching & Motherhood with Dr. Desiree Yazdan
|
Mar 27, 2025 |
|
170. [Women's Health Series] The Great Menopause Myth with Wise and Well
|
Mar 24, 2025 |
|
169. [Women’s Health Series] Herbal Remedies and Medical Astrology with Dr. Jazmin Lopez
|
Mar 20, 2025 |
|
168. [Women’s Health Series] Prepping for Momhood - Pregnancy, Birth, Postpartum with Dr. Morgan MacDermott
|
Mar 18, 2025 |
|
167. [Women's Health Series] Pelvic Floor Health with Dr. Lauren Mallari-Snyder
|
Mar 12, 2025 |
|
166. Mar Q&A - Shoulder Caps, Increasing Protein in a Deficit, Perky Chest
|
Mar 05, 2025 |
|
165. Building Muscle without Looking Bulky
|
Feb 27, 2025 |
|
164. Data-Driven Motivation
|
Feb 19, 2025 |
|
163. Up 4.3lb Muscle and down 5.3% Body Fat - Client Interview with Erin Finegold
|
Feb 12, 2025 |
|
162. I'm confused. Should I do a calorie deficit or eat enough?
|
Feb 05, 2025 |
|
161. Jan Q&A - Macro % vs. Absolutes, Adjusting Macros, Distribution of BF Reduction
|
Jan 29, 2025 |
|
160. Girl Gym - Lifting Heavy and Making Friends with Angelina Jasmin
|
Jan 22, 2025 |
|
159. 12 Ways to Up-Level Your Workouts
|
Jan 15, 2025 |
|
158. Accepting What it Takes [6 Phases of Acceptance]
|
Jan 08, 2025 |
|
157. Feel Good Productivity
|
Jan 01, 2025 |
|
156. Read the Scale Properly & Use it as a Helpful Tool
|
Dec 23, 2024 |
|
155. Systemizing a Nutrition Routine & 12lbs down - Client Interview with Jennifer Fackrell
|
Dec 11, 2024 |
|
[Troubleshooting Series Day 1] - No Progress? Here’s What to Troubleshoot
|
Dec 04, 2024 |
|
[Troubleshooting Series Day 2] - Assessing Your Muscle-Building Progress
|
Dec 04, 2024 |
|
[Troubleshooting Series Day 3] - Reviewing Body Fat Rate of Loss
|
Dec 04, 2024 |
|
[Troubleshooting Series Day 4] - Analyzing your Maintenance Phase
|
Dec 04, 2024 |
|
154. Creating Community & Passion with a Training Mindset - with Sue Natanael
|
Nov 27, 2024 |
|
153. Nov Q&A - Why aren't my progress photos changing? Are the BF% scales accurate? Nervous you'll make me eat too many carbs
|
Nov 20, 2024 |
|
152. The Uniform - From Outfits to Meals Save your Mental Energy
|
Nov 13, 2024 |
|
151. 6 Surprising Mistakes when Taking your Shape to the Next Level
|
Nov 06, 2024 |
|
150. Oct Q&A - My Alcohol Intake, Should you Bulk or Cut, When to Change Macros when Scale isn't Changing
|
Oct 30, 2024 |
|
149. Becoming a Bad Ass - with Kelly Donahue
|
Oct 23, 2024 |
|
148. F-it Moments when you're Type A
|
Oct 16, 2024 |
|
[Take the Quiz] What are you missing to Be Fit, Well Fed, and Fully Energized?
|
Oct 09, 2024 |
|
147. Knowing the Math and 2,000 Calories - Client Interview with Patty H.
|
Oct 02, 2024 |
|
146. Sept Q&A - Build in Q4 Shred in Q1, Deficit lengths before Vacations, Building Muscle at Maintenance Calories
|
Sep 25, 2024 |
|
145. From 24/7 Calorie Deficit to Well-Fed, Fit, & Empowered - Client Interview with Jami Murnane
|
Sep 18, 2024 |
|
144. 70% vs. 80% Lean Muscle Mass
|
Sep 11, 2024 |
|
143. 5 Small Nutrition Tweaks [Tastier + Easier]
|
Sep 04, 2024 |
|
142. 6-12 Month Road Map
|
Aug 28, 2024 |
|
141. 18% vs. 25% Body Fat
|
Aug 21, 2024 |
|
140. Aug Q&A - Post Deficit Update, Glucose Monitors, Determining Starting Calories/Macros
|
Aug 14, 2024 |
|
139. Controlling Variables
|
Aug 07, 2024 |
|
138. When and Why Macro Targets Change
|
Jul 31, 2024 |
|
137. Macros are an Earned Privilege
|
Jul 24, 2024 |
|
136. Protein Powder
|
Jul 17, 2024 |
|
135. Egg Freezing [What + Why, My experience, Pre-Tests, Costs]
|
Jul 10, 2024 |
|
134. Well Prepped with Aisha Zaza
|
Jul 03, 2024 |
|
133. When To Do Your Own Macros
|
Jun 26, 2024 |
|
132. 6 Ways to Fine-Tune Your Shape
|
Jun 19, 2024 |
|
131. B- Effort with A+ Results - Client Interview with Becca Pike
|
Jun 12, 2024 |
|
130. Fix a Reverse Diet thats Gone Bad
|
Jun 05, 2024 |
|
129. Better with Age with Laura Conley (The Yummy Mummy)
|
May 29, 2024 |
|
128. Getting Back to Baseline [+ Bonus Course]
|
May 22, 2024 |
|
127. What Changes when you get Fitter
|
May 15, 2024 |
|
126. 9lbs down in 9 Weeks (7%) - My Wins and Learnings
|
May 08, 2024 |
|
125. Calorie Deficit Q&A
|
May 01, 2024 |
|
124. The Create Your Shape Difference
|
Apr 24, 2024 |
|
123. Turning into THAT Fitness Girl - Client Interview with Kate Harper
|
Apr 16, 2024 |
|
122. Change Your Body's Settling Point
|
Apr 10, 2024 |
|
121. From Rigid to Relaxed with a Better Shape - Client Interview with Crystal Tanguay
|
Apr 03, 2024 |
|
120. Genetics, Hormones, and Peri-Menopause with Athlete Jenn Ryan
|
Mar 27, 2024 |
|
119. How to Reverse Diet
|
Mar 20, 2024 |
|
118. Mindset + Science Foundations - The Unstoppable Mom Brain with Dr. Priyanka Venugopal
|
Mar 13, 2024 |
|
117. Hitting Macros 7 days of Week with 4 Kids - with Jami Murnane
|
Mar 06, 2024 |
|
116. Why I Intentionally Gained Body Fat and Next Steps
|
Feb 28, 2024 |
|
115. The Game of Nutrition
|
Feb 21, 2024 |
|
114. Like-Minded Friends - With Dorothy Johnson
|
Feb 14, 2024 |
|
113. 4 Stages of Mastery
|
Feb 07, 2024 |
|
112. Estimating Macros + The Macro Quiz
|
Jan 31, 2024 |
|
111. Strength Training without and with optimal Nutrition - Client Interview with Laura Bakhtiani
|
Jan 27, 2024 |
|
110. Hoarding Macros until the End of the Night
|
Jan 17, 2024 |
|
109. 3 Ways to Fine-Tune Your Goals
|
Jan 10, 2024 |
|
108. Bloodwork - What it is, Why it's helpful, How to get it done
|
Dec 27, 2023 |
|
107. Helping Women Create Big Physique Transformations - Guest Interview with Jeremiah Bair
|
Dec 20, 2023 |
|
106. What to Order on the Road
|
Dec 13, 2023 |
|
105. Strategy, Science, + Structure
|
Dec 06, 2023 |
|
104. Professional Bikini Competitor - What it takes with WBFF Pro Bridgette Godfrey
|
Nov 29, 2023 |
|
103. Part 2 - Faster Changes vs. Sustainable Changes - Physically
|
Nov 22, 2023 |
|
102. Part 1 - Faster Changes vs. Sustainable Changes - Mentality
|
Nov 15, 2023 |
|
101. Tips when Creating your Meal Bank
|
Nov 08, 2023 |
|
100. Top Takeaways from 100 Episodes
|
Nov 01, 2023 |
|
Podcast Directory
|
Oct 25, 2023 |
|
99. How Long to Diet For
|
Oct 18, 2023 |
|
98. "I just need to do better next week"
|
Oct 11, 2023 |
|
97. Mrs. Macros - Guest Interview with Henem Bolton
|
Oct 04, 2023 |
|
96. Should you Gain BF Back After the Diet Ends?
|
Sep 27, 2023 |
|
95. Ladies Who Workout - Stop Saying Accountability is Your Issue
|
Sep 20, 2023 |
|
94. Where Progress is Made - In the Off-Season
|
Sep 13, 2023 |
|
93. Up 4.3lb Muscle and down 5.3% Body Fat - Client Interview with Erin Finegold
|
Sep 06, 2023 |
|
92. Eat Bigger Meals
|
Aug 30, 2023 |
|
91. Bridging the Gap Between Rehab/Injuries and Performance [Wolverine Protocol] - Interview with Matt Boltz
|
Aug 23, 2023 |
|
90. Type A Tendencies - Personality Aligned Plans + Coaching
|
Aug 16, 2023 |
|
89. Become Macro Savvy [Join us]
|
Aug 09, 2023 |
|
88. Non-Progress Weeks
|
Aug 02, 2023 |
|
87. Where Financials and Nutrition Overlap - Interview with Keina Newell
|
Jul 19, 2023 |
|
86. Removing Cravings on Training Days
|
Jul 12, 2023 |
|
85. Higher-Volume vs. Dense Foods
|
Jul 05, 2023 |
|
84. 5 Reasons to Join Create Your Shape
|
Jun 28, 2023 |
|
83. Going Out to Eat is a Skill
|
Jun 21, 2023 |
|
82. Becoming Savvy with Macros and Working Smarter - Client Interview with Stacy Tuschl
|
Jun 14, 2023 |
|
81. Look Like You Workout Week
|
Jun 07, 2023 |
|
80. Open Q&A - May 2023
|
May 31, 2023 |
|
79. Mindset & Perspective Shifts along the Journey with Jessie Golden
|
May 24, 2023 |
|
78. Things I Struggle With
|
May 17, 2023 |
|
77. Creating Sustainability
|
May 10, 2023 |
|
76. Make Your Own Meal Plan [Do it Now]
|
May 03, 2023 |
|
75. 6 Ways I Ensure Progress
|
Apr 26, 2023 |
|
74. Look Like You Work Out - Client Interview with Shereen Mohsen
|
Apr 19, 2023 |
|
73. Case Study - 15.3% Down BF + 12lbs Muscle Gained
|
Apr 12, 2023 |
|
72. Training vs. Non-Training Day Macro Targets
|
Apr 05, 2023 |
|
71. Suffering is Optional
|
Mar 29, 2023 |
|
70. 2,100 Calorie Meal Plan Example
|
Mar 22, 2023 |
|
69. Maintenance, Surplus, and Deficit Calories
|
Mar 15, 2023 |
|
68. Hiking/Backpacking Nutrition and Preparedness with Bethany Taylor
|
Mar 08, 2023 |
|
67. Putting All of The Pieces Together
|
Mar 01, 2023 |
|
66. One Month Anxiety Free
|
Feb 22, 2023 |
|
65. Designing Your Figure - Which Body Type are You Creating?
|
Feb 15, 2023 |
|
64. Aligning Your Training
|
Feb 08, 2023 |
|
63. How to Choose Your Weights with Bryan Boorstein
|
Feb 01, 2023 |
|
62. Cortisol Reset
|
Jan 25, 2023 |
|
61. Join us in Macro Month
|
Jan 18, 2023 |
|
60. Yo-Yo Tracking
|
Jan 11, 2023 |
|
59. Timing your Calorie Deficit within the Year
|
Jan 04, 2023 |
|
58. Vices
|
Dec 28, 2022 |
|
57. Altering Your Relationship with Alcohol - with Guest Mary Tilson
|
Dec 21, 2022 |
|
56. My Coach Yelled at Me - Progression Overload Training Lesson
|
Dec 14, 2022 |
|
55. Dexa Scans - Measuring Body Comp Changes
|
Dec 07, 2022 |
|
54. Hitting PRs, Boosting Energy, and Improving Muscle Definition after 5 years of Being Stuck - Client Interview with Morgan Felts
|
Nov 23, 2022 |
|
53. Using the Nutrition Vacation Tool
|
Nov 23, 2022 |
|
52. When You're Already Doing it All - Client Interview with Jennifer Bearse
|
Nov 16, 2022 |
|
49. [Body Comp Blueprint 1] - The Nutrition Strategy For Ladies who Lift Weights
|
Nov 06, 2022 |
|
50. [Body Comp Blueprint 2] - Eating Enough
|
Nov 06, 2022 |
|
51. [Body Comp Blueprint 3] - Creating your Nutrition Routine
|
Nov 06, 2022 |
|
48. 6 Tips for Guesstimating Macros and Portions
|
Nov 02, 2022 |
|
47. How to Know the Answer to Every Nutrition / Training Question
|
Oct 26, 2022 |
|
46. Creating a More Feminine Figure when Recomping
|
Oct 19, 2022 |
|
45. 6 Travel Musts
|
Oct 12, 2022 |
|
44. Getting Better with Age
|
Oct 05, 2022 |
|
43. My Biggest Obstacles
|
Sep 28, 2022 |
|
42. Using the Holidays in your Favor
|
Sep 21, 2022 |
|
41. Building a Booty, Pinpointing Why Changes Happen, and Becoming Vibrant - Client Interview (Elena Stott)
|
Sep 14, 2022 |
|
40. Strong, Sexy, Capable, and Healthy
|
Sep 07, 2022 |
|
39. 3 Key Strategy Components for Body Composition Changes
|
Aug 31, 2022 |
|
38. Doing it All at 1,300 calories without the Results to being Shredded at 2,100 calories - Client Interview with Allison Francis
|
Aug 24, 2022 |
|
37. Weekly Nutrition Planning System
|
Aug 17, 2022 |
|
36. 5 Levels of Macro Tracking and When to Use Each
|
Aug 10, 2022 |
|
35. My Transition from Crossfit to Bodybuilding Style Training
|
Aug 03, 2022 |
|
34. Reviewing Progress Photos for a Fine-Tuned Shape
|
Jul 27, 2022 |
|
33. The Fit Chick Lifestyle with Aisha Zaza
|
Jul 20, 2022 |
|
32. The Digestive System Explained
|
Jul 13, 2022 |
|
31. Including Breathwork in Your Plan
|
Jul 06, 2022 |
|
30. Goals, Training, Nutrition - The Triangle of Success
|
Jun 29, 2022 |
|
29. I'm Proud of My Body AND How I'm Maintaining It
|
Jun 22, 2022 |
|
28. The Calorie Deficit Explained - 3,500 Calories = 1lb of Body Fat
|
Jun 15, 2022 |
|
27. Making Physique Changes vs. Maintaining Them
|
Jun 08, 2022 |
|
26. 5 Ways to Enhance your Workouts with Nutrition
|
Jun 01, 2022 |
|
25. Looking Strong and Feeling Strong with Janna Spruill - Client Interview
|
May 25, 2022 |
|
24. Should I Track Macros Forever?
|
May 18, 2022 |
|
23. Date Nights with Aaron Straker
|
May 11, 2022 |
|
22. 8 Ways to Systemize your Nutrition
|
May 04, 2022 |
|
21. Never Being Complacent
|
Apr 27, 2022 |
|
20. 3,300 Calories, 365g Carbs, & 4 rounds of Create Your Shape interview with Jenny Hayes
|
Apr 20, 2022 |
|
19. Building Meals using the Create Your Plate Concept
|
Apr 13, 2022 |
|
18. Eating 2,000+ Calories in The 2k Club
|
Apr 06, 2022 |
|
17. 4 Reasons Why Plateaus Happens
|
Mar 30, 2022 |
|
16. Specific Thoughts that Create Success
|
Mar 23, 2022 |
|
15. Understanding Macros - Aisha Zaza Interviewed Me
|
Mar 16, 2022 |
|
14. My Travel Lifestyle and Nutrition
|
Mar 09, 2022 |
|
13. Making Sense of Hunger Signals
|
Mar 02, 2022 |
|
12. Performance vs. Aesthetics
|
Feb 23, 2022 |
|
11. Treating your Body like an Athlete - Interview with Christie Williams
|
Feb 16, 2022 |
|
10. The Create Your Shape Program
|
Feb 09, 2022 |
|
9. Comparing Diets
|
Feb 02, 2022 |
|
8. What to do When You Feel Fluffy
|
Jan 26, 2022 |
|
7. 5 Metrics to Measure Progress
|
Jan 19, 2022 |
|
6. Macro-Friendly Foods
|
Jan 12, 2022 |
|
5. Molding Your Shape
|
Jan 05, 2022 |
|
2. Eating Enough
|
Dec 08, 2021 |
|
3. Making Nutrition Decisions
|
Dec 08, 2021 |
|
4. Creating a Nutrition Routine
|
Dec 08, 2021 |
|
1. The Nutrition Strategy for Ladies Who Lift
|
Nov 22, 2021 |