Create Your Shape with Jenny the Nutritionist

Jenny
  • 4.8 (27)
  • NUTRITION
  • UPDATED WEEKLY

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.

  1. 5D AGO

    214. Maintenance Calories: Your Body’s Sweet Spot

    Do you know your maintenance calories and why they would change? Most ladies who lift don’t, and it’s the missing baseline for energy, hormone health, muscle growth, and sustainable fat loss. In this episode, I’m breaking down what maintenance calories are, realistic ranges for women who train, what determines yours, and how to use them throughout the year so you stop yo-yo dieting and start eating enough to perform and look your best.  You’ll learn:  Why maintenance is your body’s “sweet spot” (and why it’s a range) How it supports fat loss phases without rebound What happens to maintenance as you get leaner How to calculate and strategically work up to yours If you want a physique that’s strong, fueled, and maintainable, this is step one. When I say “Eat Enough”, eat at your maintenance calories is exactly what I mean.  Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist.com/create-your-shape/ Follow Jenny the Nutritionist on Instagram: @jennythenutritionist

    22 min

  2. FEB 11

    213. Feb Q&A - Training Cues, Exercise Order, RIR, & Rest Times

    I’m convinced that people who ask better questions in the gym grow muscle faster.  One of my clients recently sent me a list of very specific questions about her training (the CYS Training Program) like:  why she feels a glute exercise in her lower back whether exercise order really matters what RIR actually means when to use grips and more. Once these things are corrected, she’s guaranteed to get more out of the same exact hour she’s already training.  If you’ve been lifting for a while and want to train with more intention (without adding more time), this episode will click.  And if this podcast has been helpful for you, I’d love if you could take a minute to leave a review on Apple or Spotify, it helps more women find the show 💪 Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist.com/create-your-shape/ Follow Jenny the Nutritionist on Instagram: @jennythenutritionist

    23 min

  3. FEB 4

    212. Feeling Thrown Off

    These past few weeks have been rough.  Between Bali Belly, a histamine flare during ovulation, travel, and taking care of a stray kitten that ultimately didn’t make it, I felt completely thrown off… physically, mentally, and emotionally. This episode is a very real story time about what life actually looked like during that stretch and why I’m sharing it.  What surprised me most wasn’t the chaos, but what didn’t fall apart. Even with no energy, skipped grocery runs, and zero mental bandwidth, when I came up for air I realized… I maintained my nutrition and my shape without tracking or forcing discipline. Not because I was “on it,” but because I had simple systems, backup options, and an identity that held when everything else felt shaky.  In this episode, I break down what used to happen in the same scenarios vs. how I manage it now, and how you can build that same foundation so off weeks don’t turn into full resets.  This also ties directly into Build Your Baseline, my 3-week nutrition foundations program for women who lift and want their nutrition to run on autopilot. Enrollment is open now, and we start February 9th. Details are in the show notes.  Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist.com/create-your-shape/ Follow Jenny the Nutritionist on Instagram: @jennythenutritionist

    27 min

  4. JAN 28

    211. Build Your Well-Fueled Baseline [+ The Build Your Baseline Program]

    Wonder why you don't look like the other women who are lifting just like you in the gym?  Build your Nutrition Baseline first.  Do this and look and feel fitter and tighter in the next 3 weeks. Most women who train hard are missing a nutrition baseline.  They fall into one of these categories:  1. Overwhelmed with where to start (and confused by macros)  2. Dabble with macros but aren’t consistent enough with the basics for them to work  3. Have been tracking macros for years but can’t add on more advanced tools because yet again, they’re missing the basics :)  In this episode, I share the top 3 things you need to consider in your nutrition baseline. And then, I invite you to join my 3-week coaching program to create yours, Build Your Baseline.  This round starts February 9th, click here to get signed up! Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist.com/create-your-shape/ Follow Jenny the Nutritionist on Instagram: @jennythenutritionist

    17 min

  5. JAN 14

    210. 2026 Ins and Outs for Building Your Shape

    There are SO many things that could help or hurt you when building your shape and recomping right now. AI, social media, DoorDash, GLP-1s, we're getting into all of the popular things that are impacting your fitness journey in 2026. And this isn't your typical quick "ins and outs" list. I'm breaking down what's IN and what's OUT for each topic so you can actually use these tools to your advantage instead of letting them offsetting your progress. P.S. Heads up! I have a few 1:1 coaching spots in January, please send me an email at jenny@jennythenutritionist.com if you’d like to learn more. Also! My popular program, Build Your Baseline, will be opening for enrollment soon, be on the lookout!  Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist.com/create-your-shape/ Follow Jenny the Nutritionist on Instagram: @jennythenutritionist

    26 min

  6. JAN 7

    209. Introducing: The CYS Training Program

    I have a BIG announcement! Introducing... The Create Your Shape Training Program - now included in Create Your Shape! When we pair optimal training with optimal nutrition, amazing things happen. Quick note: The January CYS cohort starts Monday, January 12th, and tomorrow (Thursday, January 8th) is the final day to join! In this episode: Why I created this: After working with hundreds of women and creating custom training programs, I started seeing patterns. This was specifically designed based on which muscles they wanted to emphasize, their experience and equipment access, and the cues they needed to execute confidently. I'd also see them following other programs that were close but just... off. So I created one specifically for ladies who want to build a feminine, fit shape in the most effective way. What's included: • Progressive overload, full body program • Emphasis on shoulders and glutes (secondary: legs and back) • Adjustable for 4-5 days per week • 3 equipment tracks: Garage gym, Functional fitness gym, or Full gym • Every exercise includes video demo, cues, sets, reps, and target muscle • Instructions on tracking weights for progressive overload How it works in CYS: You get access immediately when you join. In Week 3, we fine-tune based on your goals. Then every week we’ll track progressions and you can get video form reviews and coaching to ensure you’re learning, improving, and progressing. Enrollment closes tomorrow (Thursday, Jan 8th). We start Monday, Jan 12th. Click here to join the January cohort and get started with the NEW Create Your Shape Training Program! Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist.com/create-your-shape/ Follow Jenny the Nutritionist on Instagram: @jennythenutritionist

    15 min

  7. 12/24/2025

    208. Dec Q&A - Early Morning Training Nutrition, Macro Targets vs. Ranges, & Bloating

    Wrapping up the year with real client questions! In this Q&A episode, I'm breaking down three common questions my clients have asked recently: Should you eat before early morning workouts? I explain why pre-workout nutrition matters for muscle building (hint: it's all about muscle glycogen), plus practical ideas for quick-digesting foods when you're training at 5:30 AM. Hitting macro targets vs. macro ranges—what counts? Learn why being within 5-10 grams matters more than you think, and how seemingly small differences can add up to gaining or losing a pound per week. Dealing with bloating and digestive issues? I walk through a comprehensive checklist of potential triggers—from protein powder quality and dairy thresholds to gut imbalances and hormone shifts, so you can identify what's actually causing your symptoms. If you love learning the "why" behind the strategy and want support that truly educates you while building your body, the Create Your Shape program starts January 12th. Enrollment closes January 8th! Join us at jennythenutritionist.com/create-your-shape. Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist.com/create-your-shape/ Follow Jenny the Nutritionist on Instagram: @jennythenutritionist

    24 min

  8. 12/17/2025

    207. Gym Girl Holiday Event Cheatsheet

    If over the holidays you're not worried about the gym because you love it there, but you're worried about the buffet table because you also love it there... this episode is for you. Between now and New Year's, you've probably got 10+ events on your calendar. Office parties, family dinners, Christmas cookies at your desk, hot chocolate movie nights, that's a LOT of free food and drinks.  For most, that means adding unwanted body fat.  But there is a way to maintain your shape and feel direction yet balances with all of the events. In this episode, I'm breaking down my strategy so you can enjoy the holidays without derailing your progress. We're covering how to decide which events you're "on" vs "off," setting guardrails around your vices (like wine every night vs 4 glasses per week), the pre-event meal strategy that balances calories without hunger, and why being the weirdo means you're winning and how to embrace it. Book a Consultation with Jenny → Create Your Shape (Starts March 23): https://calendly.com/jennythenutritionist/consultation Work with Jenny the Nutritionist in Create Your Shape: https://jennythenutritionist.com/create-your-shape/ Follow Jenny the Nutritionist on Instagram: @jennythenutritionist

    21 min
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4.8
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27 Ratings

About

Jenny the Nutritionist shares the strategy, structure, and science to take your body composition to the next level. She discusses the tools for ladies who work out, and want to look like they work out. The answer IS NOT working out more and eating less. She's combined her education (Licensed Nutritionist and Functional Nutrition Counselor), with her own experience as a Bikini Competitor and Crossfitter, to help hundreds of ladies build muscle and decrease body fat. To change your shape, I invite you to join my 4 month coaching program, Create Your Shape.

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