The most successful people wear a uniform. Think Steve Jobs, and even Lady Gaga talks about this in her documentary. Where they wear the same outfit over and over again.

Here's a Secret - the most successful fit people eat the same foods over and over again. 

If you think about it, you’re likely already doing this with your meals to some degree, now you need to solidify this and make sure those foods are serving you and your goals.

You need to create your food Uniform that still gives your taste buds and your gut variety and that's what we're talking about in today's episode.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I've reflected back on the many years when I was trying so hard to look like I worked out but nothing was changing versus now when I put in so much less effort and have a better shape.

I didn't know what I didn't know and now that I've worked with hundreds of ladies I see what they're missing this too!  I cover little things like working out fasted and relying too much on a tracking app. However, they all roll up under knowledge and strategy gaps that are costing you a lot of time and progress.  I'm going to share these common mistakes to help you build your shape in a faster and more efficient way. 

[It's also Find Your Missing Factor Week!  When you take the quiz below, not only will you find clarity on what you're missing and your next step, but you'll also be entered to a win a 1x1 Nutrition Strategy and Audit call with me! Take the quiz by 11/8/24, drawing will be on 11/9/24]

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I'm sharing five small nutrition tweaks that make food tastier and life easier.  From ways you reheat your food, what you use to cook food, secret flavor enhancers, and a trick for weighing your food in the Assembly Line Plating method.

These are little things you typically figure out along the way, but why wait, learn them now!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.  

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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!  

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

3 - A Nutrition Routine is taking every single action/step/or thought that goes into building your shape, breaking it down piece by piece, making each piece the most efficient and mindless, and creating a system for all of those pieces to work together seamlessly.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

2- If you want to build muscle, decrease body fat, and change your body composition then you HAVE to be eating enough. If not, you're swimming upstream and making it way harder on yourself, if not impossible to build your next-level shape. I break down the science of eating more, the average calories ladies who are working out are burning and the 6 key factors to consider when you start eating more.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

1 - The number one tool to change your body composition is having a Nutrition Strategy. Eating clean for a week, doing the same thing repeatedly, or trying to cut calories all the time is not going to create your shape. In this episode, learn the 3 Steps to the Nutrition Strategy for ladies who lift, the critical components of each step, and how to implement the strategy for yourself.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Being able to guesstimate macros is a necessary skill to be successful long-term.

No one wants to just look good for one month because they were tracking their macros, and then go back to their old routine and shape.

This is a skill you want to learn for when you're in maintenance mode, aka you're just maintaining your shape and not precisely tracking. 

OR for those time periods when you are wanting to make a change and you are measuring and tracking your food, but that 10-20% of the time when you don't have the capacity to measure everything perfectly on a scale. 

From knowing the sub-categories of each macro, to rounding in grams, this episode covers 6 useful tips to be able to estimate your macros quickly.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.
Curves and the "out in out" look get emphasized as you decrease body fat. As you gain muscle, everything lifts up creating a tighter appearance, but that also emphasizes the separation of body parts. Once you get to a certain point, then you can really fine-tune your figure, like alternating your plan to grow your glutes or shoulders for example. This episode goes into various examples, how this happens, and how to use training and nutrition to enhance a feminine 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:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

In today's episode, I cover what's most important to consider, so you aren't stuck trying to be perfect. Then we go into the 6 Travel Musts, like how to handle airports and eating out, tips when choosing a hotel, convenient travel foods, and ways to incorporate your workouts.  

This is how my ladies and I travel all of the time and don't ever fear being out of control or it interfering with goals.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

This episode explains what a 6-12 Month Road Map is, why you'll want to map out yours, and what you'll want to consider.  Those who don't have a Road Map, typically flip back and forth between goals and efforts from month to month. This leads them to never truly making body composition changes. 

Instead, I suggest a 6-12 Month Road Map, this doesn't mean you need to be "dieting" for 12 months straight, I actually suggest having a Maintenance phase along with a Build Phase and Deficit/Diet Phase.  However, you'll want to be clear about when you're in each of the 3 phases and for how long. Each phase generally last between 1-6 months.

I cover an overview of each phase and questions to ask yourself to map out your 6-12 Month Road Map.

In the episode, I reference EP 69. Maintenance, Surplus, and Deficit Calories

I also mention 2 offers I have in August '24!

1) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!

https://calendly.com/jennythenutritionist/strategycall

2) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

The two factors that need to be considered are:

1) How do I stop the bleed?
2) How do I create an even better physique going forward?

There's a check-list to consider for both Training and Nutrition that I share on today's podcast episode

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

From feet and chest injuries that I still deal with today, to gagging at my office trying to get down day 5 of the same unseasoned white fish and beans… I’m getting personal sharing just some of the roadblocks I ran into over the years.  

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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! 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

1. Eat enough 
2. Align your training
3. Enter into a calorie deficit

Now, I cover the Nutrition Strategy and this process a lot and (finally!) I see that it's becoming a lot more mainstream.  However, there are a 3 KEY components that many are missing.  There is a lot of "vagueness" when implementing, or I also see a lot of effort but nothing is ever concrete. 

You all are in a position where you don't have 50lbs to lose you want to change your body composition, you want to fine-tune your shape. You want the lines and definition in your arms when they move.  

Today's episode gives you the 3 components you want to ensure your strategy includes to create that fine-tuned 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:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Allison was doing it all but her shape didn't represent it. She was; Eating 1,300 calories.
Doing Hard Strength Workouts. Adding Peleton Cardio. But it wasn't creating the shape that represented her efforts.  She wanted a fine-tuned shape and that's exactly what she accomplished in Create Your Shape. Her body looks elongated in her photos as she's really leaned out. She has clear separation between her muscles, making each line and curve pop and she worked up to 2,100 calories. Listen to her full story and experience in the Create Your Shape program in this episode.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

This episode discusses the difference between a female with around 25% vs. 18% body fat. From the details of their shape and how they look, to their training, nutrition focus, lifestyle, and attitude all come into play.  If you've been someone who is generally healthy but wants to look like they work out, this episode will provide insights into your next steps.

In the episode I reference EP. 33 - The Fit Chick Mindset with Aisha Zaza

I also mention 2 offers I have in August '24!

1) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!

https://calendly.com/jennythenutritionist/strategycall

2) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

In this episode, I dive into the details and share the two methods for reviewing your weekly photos, the "Zoom out" method and the "Zoom in" method. 

I also go over the exact areas of your body you should be keeping an eye on and what you can expect along the way. The "turtle shell" in your mid-section you'll see before the abs come, the shadow mid-way down your arm that will form, and the "out-in-out" appearance in your back photos when body fat drops and your feminine figure is more prominent.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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!

To learn more about Aisha:
Podcast Challenge: The Mindset Mile
Training Program: https://app.upswingfitness.com/upspace
Instagram: @aishazaza

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.



So what does that mean and why is that a problem?

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

In this episode, I break down those obstacles, which many of you're familiar with 😉.  I also share a story relating to this about renting a moped here in Bali, which allows you to see the same message of commitment and decision-making in another fun light.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I educate while answering the below questions I received from the audience.  

• Curious on an update since your last cut? Are you still tracking and/ or in a maintenance? Weight since cut?
• Have you ever used a CGM? What's your rec on them for creating your shape?
•  How to determine starting point/maintenance for macros/calories?

For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist

During the episode, I also mention 3 offers I have in August '24!

1) It's podcast week!! Share an episode now in your stories or post on Instagram and tag me @jennythenutritionist.  One winner will be chosen for a free Nutrition Strategy Session with me. (Winner drawn on Thursday, Aug 15th)

2) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!

https://calendly.com/jennythenutritionist/strategycall

3) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

Optimal nutrition plans are periodized which allows for more flexibility than other times when it comes to date nights. Learn what that means in this episode and our recommendations for aligning macros at restaurants and how many times to eat out per week, and so much to uplevel your date nights.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

 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.   

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

This was initially published on Aisha's podcast, The Mindset Mile, but it turned out so well that I had to share it here too! Take a listen to her podcast and challenge, The Mindset Mile, and follow her on Instagram @aishazaza.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Ever wonder how to change your shape faster, or wonder why you're putting in so much effort and you're not seeing changes?  In this episode, I dive into the art of controlling variables to optimize your training and nutrition routines. This is the difference between working smarter and working harder, we'll discuss how these small adjustments can lead to big results. I'll cover examples like maintaining a consistent workout schedule and why being consistent with how many carbs/calories you have before training from day to day and week to week plays a role on progress. From consistent machine and dumbell setups to day to day food sourcing, there are over 20 variables and examples we'll walk through. 

During the episode, I also mention 3 offers I have in August '24!

1) It's podcast week!! Share an episode now in your stories or post on Instagram and tag me @jennythenutritionist.  One winner will be chosen for a free Nutrition Strategy Session with me. (Winner drawn on Thursday, Aug 15th)

2) Book a 1:1 Nutrition Strategy Session with me for $249! One session can completely reset or uplevel your nutrition game. You may use this hour on anything you would like to discuss with me from Strategy for Nutrition and Training, discuss Macros/Calories, Food Audit, Road Blocks Solutions and more! You may also use this session cost as a credit for the Oct Create Your Shape class!

https://calendly.com/jennythenutritionist/strategycall

3) Sign up for Create Your Shape by August 31st and receive the Foundational Guideline materials to get started with now and $200 off!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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 :)  

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

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.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Can you do both? Work on performance AND improving your physique and what would the nutrition plan difference be?

YES, you can do both up until a certain point and there are different training and nutrition factors you'd want to consider at these different levels. Here I explain the 3 phases and tools to implement at each level. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

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

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist