Explore every episode of the podcast Create Your Shape with Jenny the Nutritionist
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 203. The Skill of Training to Failure | 13 Nov 2025 | 00:26:37 | |
After 15 years of lifting, I've learned that training to failure isn't just about “going hard” it's a skill you need to develop and practice. Over the past year, I've grown to love it, but the journey wasn't straightforward. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 202. 5 Macro Mistakes I See Every Single Week (And how to fix them) | 05 Nov 2025 | 00:14:53 | |
Can you hit two macros perfectly but the third one is always way off? Do you feel guilty after overeating and want to restrict the next day? You're not alone, these are two of the five macro mistakes I see in nearly every client check-in. In this episode, I'm walking you through exactly what's going wrong and how to fix it so you can finally hit your targets consistently. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 193. 5 Levels of Macro Tracking and When to Use Each | 28 Aug 2025 | 00:21:34 | |
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: | |||
| 108. Bloodwork - What it is, Why it's helpful, How to get it done | 27 Dec 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 107. Helping Women Create Big Physique Transformations - Guest Interview with Jeremiah Bair | 20 Dec 2023 | 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/ [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 106. What to Order on the Road | 13 Dec 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 105. Strategy, Science, + Structure | 06 Dec 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 104. Professional Bikini Competitor - What it takes with WBFF Pro Bridgette Godfrey | 29 Nov 2023 | 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.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 103. Part 2 - Faster Changes vs. Sustainable Changes - Physically | 22 Nov 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 102. Part 1 - Faster Changes vs. Sustainable Changes - Mentality | 15 Nov 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 101. Tips when Creating your Meal Bank | 08 Nov 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 100. Top Takeaways from 100 Episodes | 01 Nov 2023 | 00:20:57 | |
In celebration of 100 episodes, I'm giving a little more context behind some of the best ones! [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| Podcast Directory | 25 Oct 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 192. The Perfect Training Program? | 20 Aug 2025 | 00:17:35 | |
I get why everyone wants to find the “Perfect” Training Program that checks all of the boxes. And honestly, I think there is a pretty close framework of a program especially for the type of ladies I work with who have shape goals but also want to consider their health, functionality, and athleticism. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 99. How Long to Diet For | 18 Oct 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 98. "I just need to do better next week" | 11 Oct 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 97. Mrs. Macros - Guest Interview with Henem Bolton | 04 Oct 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 96. Should you Gain BF Back After the Diet Ends? | 27 Sep 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 95. Ladies Who Workout - Stop Saying Accountability is Your Issue | 20 Sep 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 94. Where Progress is Made - In the Off-Season | 13 Sep 2023 | 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.
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 93. Up 4.3lb Muscle and down 5.3% Body Fat - Client Interview with Erin Finegold | 06 Sep 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 92. Eat Bigger Meals | 30 Aug 2023 | 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... [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 91. Bridging the Gap Between Rehab/Injuries and Performance [Wolverine Protocol] - Interview with Matt Boltz | 23 Aug 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 90. Type A Tendencies - Personality Aligned Plans + Coaching | 16 Aug 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 191. Merging your Fit Life & Social Life | 13 Aug 2025 | 00:27:19 | |
You want to be the woman who takes care of her health, looks the part, and has the energy for every opportunity life offers. From weekend trips and holiday parties to lifting heavy in the gym. But finding the balance between building your best shape and living a full, social life isn’t always easy. In this episode, I’m sharing how to approach your fitness and nutrition so you can confidently do both. You’ll learn the mindset shifts, strategies, and practical adjustments that make it possible to prioritize your health, enjoy the events and travel you love, and feel your best in every setting. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 89. Become Macro Savvy [Join us] | 09 Aug 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 88. Non-Progress Weeks | 02 Aug 2023 | 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:
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 87. Where Financials and Nutrition Overlap - Interview with Keina Newell | 19 Jul 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 86. Removing Cravings on Training Days | 12 Jul 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 85. Higher-Volume vs. Dense Foods | 05 Jul 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 84. 5 Reasons to Join Create Your Shape | 28 Jun 2023 | 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! [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 83. Going Out to Eat is a Skill | 21 Jun 2023 | 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! [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 82. Becoming Savvy with Macros and Working Smarter - Client Interview with Stacy Tuschl | 14 Jun 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 81. Look Like You Workout Week | 07 Jun 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 80. Open Q&A - May 2023 | 31 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: [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 190. Make Your Own Meal Plan [Do it Now] | 06 Aug 2025 | 00:10:04 | |
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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 79. Mindset & Perspective Shifts along the Journey with Jessie Golden | 24 May 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 78. Things I Struggle With | 17 May 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 77. Creating Sustainability | 10 May 2023 | 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! [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 76. Make Your Own Meal Plan [Do it Now] | 03 May 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 75. 6 Ways I Ensure Progress | 26 Apr 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 74. Look Like You Work Out - Client Interview with Shereen Mohsen | 19 Apr 2023 | 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! [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 73. Case Study - 15.3% Down BF + 12lbs Muscle Gained | 12 Apr 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 72. Training vs. Non-Training Day Macro Targets | 05 Apr 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 71. Suffering is Optional | 29 Mar 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 70. 2,100 Calorie Meal Plan Example | 22 Mar 2023 | 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! [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 189. From Spinning Wheels to Shredded Arms - Client Interview with Katrina | 30 Jul 2025 | 00:56:08 | |
Katrina is a ball of energy and has always been into fitness (she’s currently in a circus!). She keep running into issues when trying to take her shape to the next level, especially after having kids. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 69. Maintenance, Surplus, and Deficit Calories | 15 Mar 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 68. Hiking/Backpacking Nutrition and Preparedness with Bethany Taylor | 08 Mar 2023 | 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:
[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||
| 67. Putting All of The Pieces Together | 01 Mar 2023 | 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. [Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized? Work with Jenny the Nutritionist in Create Your Shape: | |||