Create Your Shape with Jenny the Nutritionist (Jenny)
Explorez tous les épisodes de Create Your Shape with Jenny the Nutritionist
| Date | Titre | Durée | |
|---|---|---|---|
| 09 Feb 2022 | 10. The Create Your Shape Program | 00:18:39 | |
Everything you need to know about the Create Your Shape program and the strategy and approach for building muscle and decreasing body fat for long-term success. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 16 Feb 2022 | 11. Treating your Body like an Athlete - Interview with Christie Williams | 00:29:04 | |
Christie started the Create Your Shape program thinking she wasn’t strict enough and was running half marathons on 900 calories. If you are consistently working out 4 days per week, you are an athlete. Its time to see yourself as one, treat your body as one, and have your shape look like one! Listen to hear how Christie became an athlete and got the muscle and mindset to go along with it! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 23 Feb 2022 | 12. Performance vs. Aesthetics | 00:15:05 | |
Can you do both? Work on performance AND improving your physique and what would the nutrition plan difference be? Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 02 Mar 2022 | 13. Making Sense of Hunger Signals | 00:18:09 | |
Understanding hunger signals as direct feedback from your body gives you cues on what to do next to keep making progress. I share the 5 hunger signals to be aware of, the main considerations for reading these signals as you're building your shape, and an example of what your signals of hunger will look like over months of implementing a Nutrition Strategy as you build muscle and decrease body fat. Just knowing this will be so so helpful for you today and help you strategize for the future. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 09 Mar 2022 | 14. My Travel Lifestyle and Nutrition | 00:24:45 | |
Living in 5 Countries in the last 3 years has been easier than most think when it comes to managing my nutrition. This week I share stories of all of our experiences of travel, eating, and working out in other countries through the lens of someone who also prioritizes their health and physique goals. You'll even hear some challenges, like how attending Crossfit classes in another language didn't end so well for me :) Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 16 Mar 2022 | 15. Understanding Macros - Aisha Zaza Interviewed Me | 00:49:53 | |
A special episode where Aisha Zaza interviews me to better understand macros. As a Crossfitter, marathon runner, and very in shape herself, she asked really good questions to pull out nutrition information that feels so second nature to me. We discussed the very basics like what are macros, and then the difference between macros and a diet, answered the questions "Do I have to bring a food scale with me everywhere?", "Do I have to track macros forever?" and so much more. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 23 Mar 2022 | 16. Specific Thoughts that Create Success | 00:08:19 | |
My ladies in Create Your Shape asked me the other day what my thoughts were about my own nutrition that helped me create such success. I'm going to share some here that have really helped me be someone who is always fit and enjoys the experience. I also introduce how you can manage your own mind in a more enjoyable and productive way as you build your shape. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 30 Mar 2022 | 17. 4 Reasons Why Plateaus Happens | 00:10:29 | |
Learn why Plateaus happen so you can set yourself up so that never happens, or get out of one now. When this happens, typically what I see is everyone just keeps doing the same thing and think they need to do it better and harder. So they add more workouts or they think they need to be stricter so they eat cleaner. For my ladies that are lifting and have hit a Plateau I cover the 4 reasons why and the changes to make to keep building your shape. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 06 Apr 2022 | 18. Eating 2,000+ Calories in The 2k Club | 00:07:55 | |
The 2k Club, eating 2,000+ calories, is the place to be. It's a destination that every lady who is lifting should really strive to be in. There is a specific process to building muscle and decreasing body fat for ladies who lift, eating enough is the first part of the process that is so important to improving your shape and taking it to the next level. The 2k Club represents achieving this part of the process and so much more. Hear real examples and outcomes from The 2k Club. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 13 Apr 2022 | 19. Building Meals using the Create Your Plate Concept | 00:10:22 | |
If you don't know what to do if you're not tracking macros or on a meal plan, that is a problem. You need to know how to build meals and essentially build your own meal plan. I promise you it is so much easier than you think, especially when you only need to implement what will work for you, the lady whos lifting and wants to build muscle and decrease body fat. Learn the Create Your Plate concept to start building your own meals. It also helps you to easily hit your macros. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 20 Apr 2022 | 20. 3,300 Calories, 365g Carbs, & 4 rounds of Create Your Shape interview with Jenny Hayes | 00:39:51 | |
Learn how Create Your Shape superstar, Jenny Hayes, built an incredible shape and added strength by eating 3,300 calories and 365 grams of carbs! She also shares her experience after 4 round in the program, the knowledge she gained, mindset shifts, and her bulletproof planning process. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 27 Apr 2022 | 21. Never Being Complacent | 00:04:30 | |
I knew my dreams of achieving something bigger were never going to go away. The constant focus on what hasn't been achieved can feel like a drag. I see this all of the time with my go-getter ladies. However, never being complacent is a gift, as long as it's treated like one. Learn how to make this shift in perspective in this episode. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 04 May 2022 | 22. 8 Ways to Systemize your Nutrition | 00:10:55 | |
Your nutrition should feel on auto-pilot and flow. This is how it becomes mindless and an easy way to stay consistent and operate as someone who is fit. I am not talking about using apps or technology here, I'm sharing 8 ways to systemize your current Nutrition Routine, no matter what it is, with things you can start implementing this week. Learn how to be efficient with your time and clear up mental space with this episode. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 11 May 2022 | 23. Date Nights with Aaron Straker | 00:46:32 | |
Date Nights are a part of life and this week I have a special guest, my partner of 7 years, Aaron Straker, to chat about how they can work with your goals. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 18 May 2022 | 24. Should I Track Macros Forever? | 00:10:11 | |
Do I also have to track macros? A common question I get and today I break down the short answer of "No". There is an evolution of tracking macros that takes you through the three phases 1. Learning, 2. Mastering, and 3. Distancing. Tracking macros should feel like a breeze and should feel more empowering than just being reliant on an app. Going through these 3 phases gets you there. In this episode, walk through the 3 phases and learn how tracking macros is really just understanding food. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 25 May 2022 | 25. Looking Strong and Feeling Strong with Janna Spruill - Client Interview | 00:26:02 | |
Listen to Janna's experience in the Create Your Shape program and how she completely changed her shape to create a strong and lean Crossfit figure and improve her performance in the gym. We talk about how she was training hard but would look around and wonder what she was missing to look the part. We cover her initial fear or the investment, to then signing up 2 more times. We also dive into how she increased over 600 calories per day and utilized carbs and nutrient timing as part of her strategy. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 01 Jun 2022 | 26. 5 Ways to Enhance your Workouts with Nutrition | 00:17:22 | |
Nutrition accounts for 70%+ of results, there's no doubt that nutrition has a massive influence over the quality of your workouts not only during them but what you get out of them too. Without changing your training, nutrition alone will enhance your shape at least 1-2 levels. (I explain exactly what this means in today's show). Take a listen to hear 5 ways you can support your training with nutrition. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 08 Jun 2022 | 27. Making Physique Changes vs. Maintaining Them | 00:22:54 | |
It takes more effort to make physique changes than to maintain them. This is from both a scientific perspective, but also from a perceived level of effort. Our bodies like to stay the same, they don't want to change. So there needs to be a dedicated time period using a Nutrition Strategy to really make changes. This requires more effort. Then, once you create your new settling point, you do not have to put in as much effort to maintain that new shape, BUT that effort still needs to be higher than what you were doing before you had the shape. Here's the kicker though, it will feel easier. I breakdown the science and the perceived level of effort in today's episode. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 15 Jun 2022 | 28. The Calorie Deficit Explained - 3,500 Calories = 1lb of Body Fat | 00:11:16 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 22 Jun 2022 | 29. I'm Proud of My Body AND How I'm Maintaining It | 00:22:29 | |
I've had a few moments these past couple of weeks where I stopped and realized how great my shape was looking AND how easy it felt to maintain it. I dreamed of not just creating the shape, but creating it in a way that I wanted. A way that was also healthy, mixed with my flexible lifestyle at times, and set me up to create compounding results year after year. This was the ultimate goal. Very grateful to my past self for deciding what I wanted, and overcoming all of the obstacles to make it happen. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 29 Jun 2022 | 30. Goals, Training, Nutrition - The Triangle of Success | 00:15:49 | |
Lack of strategy is one of the biggest issues I see that prevent ladies from taking their shape to the next level. It’s the roadblock that prevents you from looking like you work out. Typically I see that my ladies put in a lot of effort, however, it’s a bit all over the place, there’s no cohesive plan where every component is working together. The Triangle of Success is what’s missing. This means the 3 points of the triangle, your Goal, your Training, and your Nutrition, are all intentionally thought out and working together. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 06 Jul 2022 | 31. Including Breathwork in Your Plan | 00:15:49 | |
Whether we think we're stressed or not, the type of ladies we are, in this modern world, we're operating with higher stress levels. This impacts hormone levels in our body that have direct impacts on our ability to build muscle, decrease body fat, and keep health and energy levels high. In this episode I break down why breathwork might be necessary to include in your plan, then I give an example, then I walk you through a 4x4 box breath that you can add as a tool in your tool kit to do breathwork on your own. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 13 Jul 2022 | 32. The Digestive System Explained | 00:10:21 | |
Understanding how our bodies work is key to optimizing them to build muscle and decrease body fat. In this episode I cover the brief anatomy of the digestive system, where each organ is located in your body, and the process food flows through to break down, absorb, and be excreted. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 20 Jul 2022 | 33. The Fit Chick Lifestyle with Aisha Zaza | 01:05:17 | |
Being a Fit Chick is a lifestyle and today Aisha Zaza and I chat about what it means to live the fit chick lifestyle and how to do it sustainably. Aisha shares her story of when she hit her fitness "rock bottom" and implemented a drastic lifestyle change. Mindset, Nutrition, Fitness, Activities, Fashion, Friends... it's all part of it. Many of you already live the fitness lifestyle, but are curious about how to expand on that, this is the episode for you! We even talk about how to shop to look the part and how to make fitness friends. Aisha and I did meet at an adult gymnastics class after all! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 27 Jul 2022 | 34. Reviewing Progress Photos for a Fine-Tuned Shape | 00:20:47 | |
Knowing exactly what line, curve, and shadow to look for in your weekly comparison photos will help you determine the progress you're making. How often to take them, how to take them, and the setup to review them is just the start. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 03 Aug 2022 | 35. My Transition from Crossfit to Bodybuilding Style Training | 00:30:32 | |
I did 6 years of Crossfit and absolutely loved it. Learning new skills, getting stronger, feeling athletic, being competitive and of course, the energy and community it comes with is unbeatable. When I switched goals to mainly asesthics, I changed my training to bodybuilding. So many of my ladies are in a similar situation. In this episode I share exactly why I made the change and all of the benefits I've seen, the struggles I had switching to this new style, and why I will most likely do Crossfit again at some point. I also give specific training program suggestions that made the transition easier. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 10 Aug 2022 | 36. 5 Levels of Macro Tracking and When to Use Each | 00:17:05 | |
There is a range of options for how to track macros. From using a food scale, to measuring cups, estimating with your hands and more. They're so helpful to know when you're out and about and don't have access to a food scale, or even those time periods when you're not tracking your macros but you still want to be directional too. Today I cover the 5 different ways to track macros and when you may want to use or consider each. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 17 Aug 2022 | 37. Weekly Nutrition Planning System | 00:09:51 | |
Your weekly planning system is the process and steps you take before and during the week that cover every aspect of you hitting your nutrition targets. Your system makes hitting your goals mindless and on auto-pilot. When you master this, you become consistent no matter what, and that my friend is when your shape changes are inevitable. In this episode, I'm sharing my recommendations on how to really optimize your weekly planning system and all of the factors you might not be considering. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 24 Aug 2022 | 38. Doing it All at 1,300 calories without the Results to being Shredded at 2,100 calories - Client Interview with Allison Francis | 00:52:57 | |
Allison was doing it all but her shape didn't represent it. She was; Eating 1,300 calories. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 31 Aug 2022 | 39. 3 Key Strategy Components for Body Composition Changes | 00:08:52 | |
A Nutrition Strategy is the complete nutrition plan, that considers all of the pieces, has all of these pieces working together and is mapped over out months. There are 3 STEPS to a Nutrition Strategy. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 07 Sep 2022 | 40. Strong, Sexy, Capable, and Healthy | 00:12:18 | |
Being strong, feeling sexy, being capable, and staying healthy is the goal. It's the place to be where you're hitting PRs in a crop top, sleeping well and waking up energized and going after goals with confidence because you know how to hit them. This episode dives into the possibilities in each of these categories, how to create them, and the surprising cost of not. Once you learn how to create these it is only the beginning. Once you have the tools and strategy down you'll only improve on these year and year. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 14 Sep 2022 | 41. Building a Booty, Pinpointing Why Changes Happen, and Becoming Vibrant - Client Interview (Elena Stott) | 00:44:27 | |
Elena was always super active and previously got results from working out more and eating "clean". Then, the results would go away and she didn't know why or how to get them back. She thought she wasn't capable of building a booty and felt herself "wasting" her workouts not making the changes she desired. Listen to her story and how it all changed to her husband noticing her glute gains, understanding how to make the exact changes she wants, and going from "surviving" to "thriving". You don't want to miss this episode! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 21 Sep 2022 | 42. Using the Holidays in your Favor | 00:13:08 | |
Many try to eat well but still increase intake and flexibility over the holidays with no concrete plan and end up gaining a few pounds of body fat. Then come the new year they work out to take off what they gained ending up right back where they were. This is the recipe for never making progress and never changing your body composition. Instead of the back and forth, I recommend using the holidays as part of your Nutrition Strategy. The first two months of the strategy, no matter the start date, are focused on eating enough and optimizing your training. This is the time to increase your metabolism, build muscle, and support your hormones. This gives you more food and flexibility that are still specific which perfectly aligns with events, travel, and options for those fall specialties. Instead of vaguely eating more, have a custom plan so you know the amount of food you're intaking and optimize muscle gain while mitigating body fat gain. This is how you use the holiday to make progress with changing your body composition. Then, you're in a better position to enter into a calorie deficit come the new year to focus on decreasing body fat and showing off your new muscle and shape. Listen to this episode where I go over the ins and outs of How to Use the Holidays in your Favor. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 28 Sep 2022 | 43. My Biggest Obstacles | 00:11:51 | |
When I see an incredible shape, I know they did more than just follow a plan. They had to overcome every obstacle that came up. If you're feeling jealous of what you think other's perfect journey might be, or just need some relief that it's normal to have obstacles, I thought I'd share some of mine up until this point. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 05 Oct 2022 | 44. Getting Better with Age | 00:09:38 | |
So many think that as they get older their physiques will gradually get worse. It's frustrating to think you're doomed, but that's far from the truth. The hormone shifts are insignificant in comparison to the factors that you do have control over. You can get better with age when you know how to use your nutrition and training for you. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 12 Oct 2022 | 45. 6 Travel Musts | 00:24:47 | |
Enjoying travels and staying on track just requires you to know what's most important to emphasize and to have a Travel System in place. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 19 Oct 2022 | 46. Creating a More Feminine Figure when Recomping | 00:15:40 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 26 Oct 2022 | 47. How to Know the Answer to Every Nutrition / Training Question | 00:04:59 | |
We tend to overcomplicate things, especially when it comes to changing our body composition. We add on every new training or nutrition thing we see thinking that is the ONE thing that's going to make all of the difference. We get into the weeds, questioning every new piece of information we hear. In this episode, I teach you how to filter each question to know the correct answer for you. We'll go over how to do an audit on every effort you're currently doing and how to know the answer to every nutrition/training question you have going forward. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 02 Nov 2022 | 48. 6 Tips for Guesstimating Macros and Portions | 00:12:45 | |
Being able to guesstimate macros is a necessary skill to be successful long-term. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 06 Nov 2022 | 49. [Body Comp Blueprint 1] - The Nutrition Strategy For Ladies who Lift Weights | 00:16:11 | |
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 06 Nov 2022 | 50. [Body Comp Blueprint 2] - Eating Enough | 00:19:04 | |
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 06 Nov 2022 | 51. [Body Comp Blueprint 3] - Creating your Nutrition Routine | 00:15:42 | |
The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 16 Nov 2022 | 52. When You're Already Doing it All - Client Interview with Jennifer Bearse | 00:42:44 | |
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: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 23 Nov 2022 | 53. Using the Nutrition Vacation Tool | 00:20:07 | |
A Nutrition Vacation is a tool we cover and implement in Create Your Shape [Heads up the January Create Your Shape class enrolls next week!]. It's not a free for all, "eat whatever you want", type of idea. A Nutrition Vacation is a strategic process for taking a mental break when it comes to your nutrition. It's a game plan that ensures you get "rest days" just like you do from the gym. It's an intentional way to make progress in an informed and balanced way. There are a handful of things you need to consider to implement one that I cover on today's episode. Understand the concept at a deep level, learn the tools, and apply it this week! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 23 Nov 2022 | 54. Hitting PRs, Boosting Energy, and Improving Muscle Definition after 5 years of Being Stuck - Client Interview with Morgan Felts | 00:47:24 | |
Morgan came to me after 5 YEARS of being stuck. Feeling defeated when it came to her physique and health. She was already taking vitamin D, going to Crossfit consistently, and paying attention to what she ate. Was it just not in the cards for her? If you lift weights, there should be no reason why your shape doesn’t represent it! In today’s episode, we walk through Morgan’s experience in the Create Your Shape program that changed her life (her words!). We go into details on how ladies who lift should be experiencing progress. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 07 Dec 2022 | 55. Dexa Scans - Measuring Body Comp Changes | 00:18:32 | |
Have you used a Dexa Scan to track your progress? This 10 min process gives you your precise starting point.
This is excellent information to have to develop your macro strategy. The number of calories you need determines your lean muscle mass. This will also guide your macro allocation, especially for protein and carb needs. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 14 Dec 2022 | 56. My Coach Yelled at Me - Progression Overload Training Lesson | 00:14:21 | |
In today's episode, I'm telling a little story time from back in the day! My coach yelled at me about my training and it was the best thing that could have ever happened to me. I thought I understood progressive overload training and knowing how to choose my weights, but I didn't. My breakthrough came from one simple 9-word text from my coach, with a handful of exclamation points!!!! If you're curious about how to choose your weights, or how to optimize your progressive overload training program, you'll learn the lesson in this episode so you're not leaving any gains on the table!! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 21 Dec 2022 | 57. Altering Your Relationship with Alcohol - with Guest Mary Tilson | 01:04:14 | |
It's no secret that alcohol isn't favorable for physique goals. However, for many of us, including me, it's always served a role in various parts of our life. For those who want to change their relationship with alcohol, reduce/remove the amount they intake, or want to listen to an eye-opening conversation about alcohol, this interview with sober living expert Mary Tilson is for you.
To learn more about Mary's work: Podcast: The Sun & Moon Sober Living Podcast After finding freedom from addiction, Mary’s life changed dramatically. She left a corporate career in Digital Advertising to pursue her dream of teaching yoga full-time. She started an international yoga & meditation retreat business in 2014, offering transformational journeys across Southeast Asia, Africa, and Central America which have been featured by Yoga Journal, Women’s Health Aus, and Compare Retreats. In 2021, Mary founded Sun & Moon Sober Living to help end the stigma of addiction and support others in quitting drinking and building a fulfilling life alcohol-free. She leads group and 1:1 coaching, free virtual meetings, and hosts the Sun & Moon Sober Living Podcast. When she’s not working on Sun & Moon Sober Living, Mary loves scuba diving, hiking and spending time with her family in the mountains of Colorado. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 28 Dec 2022 | 58. Vices | 00:17:57 | |
Even elite competitors have little vices, yours are normal too. As you get more advanced and your nutrition standards change, so will your vices. They'll always be there. Instead of increasing your willpower, I suggest increasing your ability to solve for those vices. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 04 Jan 2023 | 59. Timing your Calorie Deficit within the Year | 00:17:34 | |
Choose the time you'll decrease body fat wisely. Strategically plan when you'll implement a Calorie Deficit phase this year. In this episode, I help you decide your timing and give you all of the factors to consider. When you know how long to enter into a deficit and have the right timeframe in place, you can get more bang for your buck, it will feel easier, and you can look your tightest when you want. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 11 Jan 2023 | 60. Yo-Yo Tracking | 00:14:41 | |
Yo-Yo Tracking is similar to Yo-Yo Dieting but specifically for tracking macros. It's the experience of being ALL IN tracking your macros (even 80%) and then being OFF and feeling out of control. It's the swings between having to mustard up the energy and being on top of it... to loosely eating "whatever" or somewhere "healthy". This is very normal in today's world. In this episode, we get to the bottom of why this happens. Then, I share the simple solution to being steady with your nutrition (whether that means tracking all of the time or not). Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 18 Jan 2023 | 61. Join us in Macro Month | 00:24:51 | |
Macro Month starts on Jan 22nd. '23. This is a 4 week program to learn and implement the prerequisites to start macros and essentials to make tracking easier. Everyone listening to this podcast should join! Today's episode goes over exactly what we'll be covering and how you'll become someone who can seamlessly track. You'll even learn what to do when you're not tracking. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 25 Jan 2023 | 62. Cortisol Reset | 00:29:04 | |
How do cortisol levels impact my shape? Why do Type A ladies need to be concerned with their cortisol levels? What happens from a scientific perspective? What could be causing this issue? And how do I reset my cortisol levels? All of these questions and more are answered in this episode. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 01 Feb 2023 | 63. How to Choose Your Weights with Bryan Boorstein | 01:10:03 | |
Strategically choosing your weights on a Progressive Overload Training program is a key component of its success and your ability to build muscle. I invited Bryan Boosterin, one of my first coaches and the man behind Paragon Method Training programs, onto the podcast to give us a deeper understanding of weight selection. We covered percentages, Reps in Reverse (RIR), and Rate of Perceived Exertion (RPE) and more. He completely reframes how you can progress in so many other ways without even increasing the weights. I personally learned so much from this episode that will completely change my training experience.
Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 08 Feb 2023 | 64. Aligning Your Training | 00:32:35 | |
Aligning your training will either save you from not making progress at all, or if you have some of the pieces already, it will amplify your results in a faster and more efficient way. You'll want your training to align with your goals and nutrition WITHIN your strategy. Meaning you're doing a program that's set up to most effectively build the shape you want to build. Your nutrition and training are set up to work together. AND it's all mapped out over time with your strategy. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 15 Feb 2023 | 65. Designing Your Figure - Which Body Type are You Creating? | 00:20:47 | |
Which body type are you designing for yourself? The Crossfitter lean look, with defined traps, strong legs, and muscular arms? The Bikini look with shoulder caps, defined arms, looking long and lean? The Influencer look, with round glutes, holding a curvy amount of body fat with muscle still popping through? Or maybe a combination of those? Or none of those! The Volleyball player look, the Gymnastic look, the runner… the list goes on. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 22 Feb 2023 | 66. One Month Anxiety Free | 00:17:06 | |
I didn't know what anxiety was, I had never experienced it in my life until the past few years along with a handful of health issues. Towards the end of last year, I had enough symptoms that I knew something was off. Heart racing, tight chest, intruding negative thoughts, etc. After realizing it wasn't just a "funk" I was in, that something was off, I used my Functional Medicine training and get to the root cause. Now, I am happy to share I've been anxiety free for a month! In this episode, I share more experiences, how it felt, exactly what was the root issue for me, and how I fixed it. One of the main goals here is to give ideas to anyone who may be in a similar situation, and to emphasize the important of getting yearly bloodwork done to address these issues ahead of time! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 01 Mar 2023 | 67. Putting All of The Pieces Together | 00:12:51 | |
Typically ladies are implementing many 'bits' of information to help change their body composition. They have random pieces of the house, but they don't have the blueprint. This episode will make you rethink all of your efforts and make every effort you do more impactful in building your shape. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 08 Mar 2023 | 68. Hiking/Backpacking Nutrition and Preparedness with Bethany Taylor | 01:09:42 | |
I remember falling apart on hikes, wondering why some days I felt strong, and others I couldn't keep up. Now I know it was because of how I was fueled, or NOT fueled I should say. Today, I'm thrilled to have my friend Bethany Taylor on the podcast to bring us the best advice for being prepared for hikes and backpacking trips. Bethany is an outdoor enthusiast and nutrition coach who has so much experience in this area. We dive into things to consider before hikes, how to adjust your training, and everything with nutrition from what to pack, how to implement an EMOM with your snacks, and the best way to recover afterward. We also chat about how fueling for your hike may look different for those in a calorie-deficit phase. We also answer the common question, what's the best approach to being well-fueled and focused on decreasing body fat? Thank you for sharing your wisdom Bethany! No matter your hiking interests or level, this will give you the tactics and approaches to be well-fueled during your hikes! Website: https://www.ironsoultrailblazers.com/ Trailblazers Community: https://www.ironsoultrailblazers.com/community Resources:
Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 15 Mar 2023 | 69. Maintenance, Surplus, and Deficit Calories | 00:11:35 | |
There are only 3 macro targets, and you'll want to spend 70%+ of your time in only 1 of them. The three are Maintenance, Surplus, and Deficit Calories. Yes, we typically don't want to gain body fat, but that doesn't mean you always eat in a deficit to achieve that! In this episode, I break down the 3 options to give you a clearer picture of calorie goals. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 22 Mar 2023 | 70. 2,100 Calorie Meal Plan Example | 00:12:21 | |
Today I'm walking you through one of my logged meal plans at 2,100 calories, 120g of protein, 220g of carbs, and 80 fat. I wanted to give an example of what eating that much looks like and give ideas for higher-quality meal alternatives. You'll gain ideas from my breakfast, 2 snacks, lunch, and dinner! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 29 Mar 2023 | 71. Suffering is Optional | 00:17:08 | |
When the ATM eats your debit card in a foreign country... it sucks. When the meal in front of you is the last thing you want to eat... it sucks. And when you have to go to the grocery store when it's cold and rainy outside... ya that's not fun either. The actual circumstance can be hard or challenging on paper, but we'll still see ladies that are out there enjoying it, or what seems not even affected by it. I see it daily in their stories. They have a great outfit on, they turn it into a funny story, or they discover a new favorite while they're at the store. Is there another way to not suffer even when its hard? That's what we're covering in this episode. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 05 Apr 2023 | 72. Training vs. Non-Training Day Macro Targets | 00:14:44 | |
Once you get to a certain point, implementing training vs. non-training day macro targets may be beneficial for you. Here, I cover exactly what this means with a few examples. The criteria needed before implementing different target days, and who it's best for. The benefits from implementing this advanced tool at different phases of a body recomp journey. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 12 Apr 2023 | 73. Case Study - 15.3% Down BF + 12lbs Muscle Gained | 00:25:21 | |
Sharing a Case Study and the remarkable progress of one of my clients. Despite juggling a demanding career, a growing family, and a love for travel, she achieved impressive results - a significant 15.3% decrease in body fat and a gain of 12 lbs of muscle! In today's episode, I'll walk you through the practical and strategic steps we took to optimize her bloodwork, make macro adjustments, and implement foundational tools that streamlined her journey. You'll gain insights and strategies that can empower you to achieve your own goals. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 19 Apr 2023 | 74. Look Like You Work Out - Client Interview with Shereen Mohsen | 01:02:34 | |
If you're lifting weights and conscious of your food choices, your physique should represent that. Today, I interview my client Shereen, who was frustrated that her shape didn't represent the effort she was putting in. As a Crossfitter, she was pretty strong and very conscious of her nutrition. She was trying it all, low carb, high portion, low calories, etc. but unfortunately "I had no idea what I was doing". I think we've all been there! Her (and us) are willing to put in the effort, but it makes it much easier when we understand the strategy and science behind it to actually create results and see the changes. We walk through her journey to truly understanding food and the tools that created her shredded back, shoulder caps, PRs, and being featured by her gym! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 26 Apr 2023 | 75. 6 Ways I Ensure Progress | 00:15:11 | |
My ladies are prideful, they take ownership of their journey. But I’m the expert and I know exactly what progress they should be making and how to adjust their plan if not. Within Create Your Shape there are 6 specific measurements designed to ensure you’re making progress. These are factors you'll want to consider anytime you're changing your shape. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 03 May 2023 | 76. Make Your Own Meal Plan [Do it Now] | 00:10:05 | |
Cheat the system, make it easier for yourself by creating your own meal plan. You'll want 2-3 options for each of your meals and snacks. Make them delicious, so yummy that you would want to have them often. Then, based on those options, create your meal plan for the week, adjust your portions to hit your macros. Finally, RINSE and REPEAT. Occasionally changing up your meal plan, or adding new meal ideas to your rotation. This is the best of both worlds, the flexibility of macros and understanding food and making it mindless, efficient, and consistent. Take one hour to complete this. I would highly recommend this to anyone before starting their calorie deficit, or before starting to track macros. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 10 May 2023 | 77. Creating Sustainability | 00:16:14 | |
If you want your body composition changes to last, you'll need sustainability. Luckily sustainability is something you can create for yourself. You can do this from both a scientific perspective and a habits standpoint. Scientifically you're putting your body in a favorable position to maintain the body fat lost (think optimal metabolism). At the same time you're shifting habits that feel like it's "just what I do", the same way it's easy for you to not eat at McDonalds every night. "It's not sustainable." or "But can I maintain this?" are the wrong questions to ask. Instead, "What do I want to make sustainable?" and "How can I make it sustainable?" will be more serving! In this episode, I answer both of these questions so you can ensure you maintain those results! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 17 May 2023 | 78. Things I Struggle With | 00:20:37 | |
At every level, there will be things you're working on to make your life easier, healthier, or more in shape and it will feel like a struggle until you've mastered them. In this episode, I share the 7 things I'm currently struggling with, my experience of it, and what I'm doing to solve for it slowly. Ever questioned the amount of creamer you use or how hard you're pushing yourself in the gym? Ya me too. Hear me humanize nutrition a bit and give specifics for what I'm implementing to help. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 24 May 2023 | 79. Mindset & Perspective Shifts along the Journey with Jessie Golden | 00:57:21 | |
As you work to change your body composition, there are pivotal perspective shifts that make it so much more relaxed and chill. Whether you feel like you could execute any diet no problem OR you identify as having a poor relationship with food this is a helpful episode for you. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 14 Jun 2023 | 82. Becoming Savvy with Macros and Working Smarter - Client Interview with Stacy Tuschl | 00:28:48 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 31 May 2023 | 80. Open Q&A - May 2023 | 00:20:32 | |
Today I'm answering a handful of questions from the audience. Quick, punchy, yet thorough tidbits that set you up to learn as we cover the topic. Some of the topics covered were: Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 07 Jun 2023 | 81. Look Like You Workout Week | 00:13:44 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 21 Jun 2023 | 83. Going Out to Eat is a Skill | 00:17:58 | |
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 always be directional with your goals! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 28 Jun 2023 | 84. 5 Reasons to Join Create Your Shape | 00:15:39 | |
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 Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 05 Jul 2023 | 85. Higher-Volume vs. Dense Foods | 00:16:03 | |
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: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 12 Jul 2023 | 86. Removing Cravings on Training Days | 00:18:19 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 19 Jul 2023 | 87. Where Financials and Nutrition Overlap - Interview with Keina Newell | 01:06:47 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 02 Aug 2023 | 88. Non-Progress Weeks | 00:10:05 | |
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:
Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 09 Aug 2023 | 89. Become Macro Savvy [Join us] | 00:10:09 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 23 Aug 2023 | 91. Bridging the Gap Between Rehab/Injuries and Performance [Wolverine Protocol] - Interview with Matt Boltz | 01:10:41 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 16 Aug 2023 | 90. Type A Tendencies - Personality Aligned Plans + Coaching | 00:23:04 | |
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 see, where they are beneficial in building your shape, where issues arise, and some of the main topics we cover in Create Your Shape to use them in our adventures or to combat them. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 30 Aug 2023 | 92. Eat Bigger Meals | 00:18:10 | |
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... Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 06 Sep 2023 | 93. Up 4.3lb Muscle and down 5.3% Body Fat - Client Interview with Erin Finegold | 00:41:27 | |
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: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 13 Sep 2023 | 94. Where Progress is Made - In the Off-Season | 00:13:15 | |
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. 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 diet.
Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 20 Sep 2023 | 95. Ladies Who Workout - Stop Saying Accountability is Your Issue | 00:16:04 | |
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: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 27 Sep 2023 | 96. Should you Gain BF Back After the Diet Ends? | 00:07:14 | |
A question I often get is something in the form of:
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 the deficit phase ends. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 04 Oct 2023 | 97. Mrs. Macros - Guest Interview with Henem Bolton | 01:04:54 | |
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 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 many clients. Physiotherapist by trade converted to nutrition coach currently specializing in Performance nutrition, Co-founder of Macro Kitchen Bali, deeply in love with weightlifting, fitness freak, food lover, Mom of 2 of Beya and Nyx and happy wife of Boltz. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 11 Oct 2023 | 98. "I just need to do better next week" | 00:13:42 | |
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: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 18 Oct 2023 | 99. How Long to Diet For | 00:14:06 | |
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 Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 25 Oct 2023 | Podcast Directory | 00:01:31 | |
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. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 01 Nov 2023 | 100. Top Takeaways from 100 Episodes | 00:20:57 | |
In celebration of 100 episodes, I'm giving a little more context behind some of the best ones! Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 08 Nov 2023 | 101. Tips when Creating your Meal Bank | 00:21:25 | |
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 Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 20 Dec 2023 | 107. Helping Women Create Big Physique Transformations - Guest Interview with Jeremiah Bair | 00:55:30 | |
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. Jeremiah Bair is the owner of Elevated Coaching Systems - a fitness & nutrition coaching company specializing in physique development for women. With over a decade of coaching experience, he has a deep passion for learning and teaching all things nutrition and physique development. Jeremiah's Instagram Page: https://www.instagram.com/jeremiahbair/?hl=en Elevated Coaching Systems Instagram Page: https://www.instagram.com/elevatedcoachingsystems/?hl=en Living Lean Podcast: https://www.buzzsprout.com/712032 Elevated Coaching Systems Website: https://elevatedcoachingsystems.com/ Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 29 Nov 2023 | 104. Professional Bikini Competitor - What it takes with WBFF Pro Bridgette Godfrey | 01:07:15 | |
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.
Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 15 Nov 2023 | 102. Part 1 - Faster Changes vs. Sustainable Changes - Mentality | 00:11:29 | |
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 Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 22 Nov 2023 | 103. Part 2 - Faster Changes vs. Sustainable Changes - Physically | 00:09:46 | |
To one extreme, you can make faster and less sustainable changes, on the other you can make slower and more sustainable changes. Work with Jenny the Nutritionist in Create Your Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 06 Dec 2023 | 105. Strategy, Science, + Structure | 00:14:25 | |
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: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 13 Dec 2023 | 106. What to Order on the Road | 00:10:27 | |
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: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 27 Dec 2023 | 108. Bloodwork - What it is, Why it's helpful, How to get it done | 00:25:08 | |
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 Shape: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||