Episodit
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I just completed a 12-week calorie deficit where I dropped 10lbs and created a fit, feminine shape I love. In this episode, Iâm walking you through the exact strategy I followed, from the overarching plan, to the specific macros, training, execution, and lessons learned along the way.
We cover:
The 2-year strategy that got me here (including my 6-month build phase) My exact deficit game plan and why I hired a coach The specific nutrition, training, and cardio protocols I followed What helped make this my easiest deficit yet My big wins (like quad definition!) and real frustrations (like water retention!)I always say itâs about having the science, strategy, and the system in place, and this was the perfect example. I felt energized, not hangry. I made progress on vacation. And I actually loved the process! (and the result of course :))
DM me your questions @jennythenutritionist Iâll be doing a Calorie Deficit Q&A in next weekâs 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 -
Why is everyone saying you need to eat enough but the layer of body fat is telling you otherwise? In this episode, we break down the difference that most women who lift are missing: you're not underfed, you're underfueled. We cover:
What it actually means to be underfed vs. underfueledWhy not eating enough doesn't help you create body composition changes in this scenarioHow your nutrient timing, macros, and metabolism all play a roleWhat it takes to become well-fueled and use it as a tool to make progressI'm a huge proponent of eating enough. Eating enough, aka becoming well-fueled, is the first step I take my ladies through and is the perfect example of working smarter!
[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 -
Puuttuva jakso?
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This year has been a whirlwind! So I wanted to stop, pause, and just chat.
In this episode, I give you an update from our trip to Bangkok where my fiance competed in his first body building show. I also share how my deficit phase is going so far and if Iâm on track or not. Lastly I cover the latest with work, remaining travel this year, Wedding planning and more!
P.S. Our first call for Build Your Baseline is Thursday evening, itâs not too late to join and get the tools for now and the rest of summer and get coached on our call!
Click here to get signed up.
[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 -
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 dabble with macros before having a consistent routine that already checks most of the boxes.
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 June 9th, click here to get signed up!
[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 -
As I wrapped up a Create Your Shape cohort today, they shared that prior they were stuck not making progress for 1-3 years because they thought, "I know what to do" and "All of the information is already out there". I have also been in a similar boat which left me never truly making body composition changes, questioning everything on my plate, and honestly uncertain on how it worked besides following a few rules and "hitting macros". I understand the desire to learn this on your own, to make it work with your life and set yourself up for long-term success.
There are ladies who can make progress on their own by gaining the knowledge and lifestyle first. In today's episode, I walk through the check-list to know if you're in a position to change your shape DIY, or if you'd benefit and fast track results by working with a coach or a program. You want to be clear on which bucket you're in and which makes the most sense for you.
If you've been spinning on your own, I invite you to sign up for Create Your Shape to gain the knowledge, routine, and strategy to ensure you make the changes now and for the long-term![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 -
You lift weights, you should look like you work out. If not, you're just missing a few components. I'm hosting the free Look Like You Workout Week CHALLENGE starting Monday, May 12th.
Learn more about what it really means to look fit and what we'll be covering during Look Like You Workout Week in today's episode. Then, join us for a week for lifting ladies to learn and take the next steps to create a shape that automatically says "I workout"... Because you do!
Click here to Register Now for Free
P.S. Look Like You Workout Week is sponsored by the Create Your Shape program. Enrollment is open Monday, May 12th - 19th. Click here to learn 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 -
Today we cover the basics of Energy Balance but considered from an advanced lens. We know in order to be optimal (aka perserving muscle mass, considering health, and creating sustainable results), there is a lot more to it than just calories in vs. calories out.
However, we cannot ignore that this is the required principle for loosing, maintaining, or gaining body fat. In today's episode, I give a refresher of Energy Balance, and give examples for where you want to make sure you lean on this when out and about living your life, especially before or after starting a calorie deficit.[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 am not someone who was naturally fit growing up. Moving my body? Loved it. But food? I would eat anything in unlimited amounts. I always had that extra layer of body fat that felt like my âsettling point.â
That changed when I made 4 specific shifts that moved me into what I now call Naturally Fitânot just thin, not just strong, but the woman who always looks in shape, no matter the season.
In this episode, Iâm walking you through:
The difference between âNaturally Thinâ vs. âNaturally FitâWhy genetics arenât the full storyThe mindset + actions that create an identity shiftThe exact standards and environment I created and how you can too[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.
How much is too much cardio when trying to build lower body muscle?Do you take measurements? What are your current macros in your Calorie Deficit?How do you maintain muscle and body fat after you achieve it?[Create Your Shape is currently open for enrollment and closes on April 21st!]
[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 -
[Free Class: How to be Fit, Well Fed, & Fully Energized. Register now for the on-demand class!]
I just put on 6lbs, mostly of muscle in my 6 month build phase. (Just shared my progress photos on my Instagram @jennythenutritionist
The first 3 months I recompped, and I'll explain why I was able to do that. the last 3 months was building new muscle. I worked up to 2,400 calories 350g of carbs and I'm only 5'1.
Now I'm primed for a nice deficit phase. But first, in today's episode, I'm breaking down the big changes I made, my macros, and some challenges I ran into.
[P.S. If you are listening to this live, Create Your Shape is currently open for enrollment! Learn and implement your own build and deficit phase. Join us 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:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist -
Iâm kicking off a calorie deficit phase and I have zero doubts Iâll hit my goal. Over the years I've learned the key is preparing these 5 things ahead of time.
In this episode, Iâm sharing the five steps Iâm taking to set myself up for successâfrom mapping out my full strategy to mentally resetting my non-negotiables.
Whether itâs taking a planned break beforehand, organizing my calendar, or locking in my meal options, these steps make all the difference. I don't think I've ever been this ready or excited to start this phase.[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 -
Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
Having it all is what most of my ladies are after. The successful career or business, the busy family and social life, the healthy and fit figure... the list goes on. In this episode, we take a look inside of my friend Dr. Desiree Yazdan's life and how she has created it all. We talk about routines and prioritization, but my favorite tip is her approach when things go wrong.Dr. Desiree Yazdan has a successful fee-for-service practice in Southern California.
She used to work 13 hour days making 6 figures, and now she works 13 hour WEEKS and has a multi-7 figure business.
Come from a place where she always felt overwhelmed, stressed out, and secretly wishing she chose another career, she now LOVES her practice, her patients, and does the exact type of dentistry she wants on a daily basis.
She's built her business around her lifestyle and has plenty of time off to spend with her family.
She created a program called Million Dollar Mentorship for dentists to help teach them how to work less and make more money- the exact amount of money they want.
Inside of Million Dollar Mentorship, Dr. Yazdan walks her clients through the EXACT steps they need to be taking in order to create a business that gives them personal and financial freedom. You can reach out to Dr. Yazdan via email at [email protected] to book a consult and see if you're a good fit for Million Dollar Mentorship.
Instagram: @DrYazdan
Website: www.dryazdancoaching.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:
https://jennythenutritionist.com/create-your-shape/
Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist -
Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
I am so glad I came across Kristin and Maria while looking for resources to support women's hormones in their 40s, 50s ,and beyond. I read their book, The Great Menopause Myth, which opened my eyes to the misunderstandings and support women really need during this time. This goes beyond just feeling our best. The Wise and Well team aligns with the nutrition and fitness I already teach and in this episode, they expand on that with the use of HRT.
Kristin Johnson and Maria Claps are the co-founders of the womenâs health and hormone education practice, Wise and Well, as well as the Instagram account @wise_and_well_.
Kristin Johnson, JD, BCHN FNTP is Board Certified in Holistic Nutrition through the National Association of Nutrition Professionals, is a Functional Nutritional Therapy Practitioner through the Nutritional Therapy Association, and is a ârecovering corporate attorney.â Maria Claps, FDN-P is a certified health coach through the Institute for Integrative Nutrition and is a Functional Diagnostic Nutrition Practitioner. Together, Kristin and Maria have developed a deep specialty in perimenopause and menopause health through their clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy. In addition, they have both completed advanced training in various functional testing modalities which they actively use in their robust clinical practice educating and helping midlife women. Kristin and Maria are also the co-creators of a professional training program for other midlife womenâs health practitioners.
In addition to their busy client work and peer mentorship program, Kristin and Maria serve as faculty lecturers for the Womenâs Hormone Network, a non-profit comprised of medical professionals dedicated to advancing the most accurate, scientific and medically advanced information on womenâs hormone health. They also lecture frequently at womenâs health summits and retreats, as well as appear on a wide variety of podcasts.
Work with Wise and Well: https://wiseandwell.me/midlife-mayhem/
Read The Great Menopause Myth
[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 -
Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
If you've ever had the inkling thereâs something more out there to support us through life, this episode is for you. Dr. Jazmin introduces us to alternative medicines and energies that can guide and heal us. As someone who incorporates functional medicine and herbs with my clients, I loved expanding on that foundation and exploring other paths and options. I also appreciate how Jazmin bridges the gap between traditional Western protocols and what some might consider 'woo-woo.
Jazmin is a womenâs natural health practitioner blending her background as a physical therapist, Holistic Pelvic Careâą practitioner, herbalist and medical astrologer into a practice that offers a supportive blend of movement therapies, herbal remedies, natural health practices, pharmaceutical alternatives and specialized, therapeutic and energetic bodywork for women that offers options for natural ways to nourish and care for their mind, body and spirit and root deeper into their feminine energy and vitality.
Jazmin's Instagram: @jazmin.cosmic
Jazmin's Newsletter: COSMIC BODYCARE NEWSLETTER
[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 -
Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
In this episode, Dr. Morgan MacDermott discusses key factors to prepare us (especially high-achieving females) for pregnancy, birth, and postpartum. I love how she keeps it real while giving helpful insights and tips beyond what a typical clinical setting would provide or acknowledge.
Dr. Morgan is a rising leader in womenâs reproductive health committed to helping modern mothers transform their daily struggles into stepping stones toward a more supported, balanced, and confident state of being. In a broad sense, she believes that the health of the mother is the health of the community, and it is imperative we treat her as such.As a licensed Naturopathic Doctor and mother of four young children, she blends functional medical expertise, clinical skill, and first-hand experience to help women navigate wellness for themselves and their families.
She is the founder of Milk Medicineâą, a comprehensive online community of educational resources guiding women through the many transitions of motherhood - from pregnancy, through birth, and throughout postpartum. Dr. Morgan co-hosts the Healthy as a Mother podcast with Dr. Leah Gordon, a weekly educational conversation around becoming and being a mother.
Links for finding more about her:
Instagram @morganmacdermott
Milk Medicine www.milkmedicine.com
Healthy as a Mother Podcast https://podcasts.apple.com/us/podcast/healthy-as-a-mother/id1663942916
[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 -
Welcome to the first episode of our Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.
In this episode, we delve into the often-overlooked topic of pelvic floor health with specialist Dr. Lauren Mallari-Snyder. We discuss causes and symptoms of pelvic floor issues, the correlation between stress and pelvic health, and the importance of muscle mobility. Lauren provides insight into both pain and pleasure aspects tied to pelvic floor health while offering practical evaluation and improvement tips. Whether you're dealing with related symptoms or just looking to prevent future issues, this episode is packed with valuable information.Lauren is a Doctor of Physical Therapy, specializing in pregnancy, postpartum, and pelvic floor. She helps people strengthen their pelvic floor, core and orgasms, stop leaking, eliminate pain with sex and prep for birth! She got into this specialty 12 years ago after, frankly, being pissed off that there wasnât better care for the Mothers in our world. Though she works primarily with pregnant and postpartum women, she wants you to know that everyone with a pelvis, has a pelvic floor!
Click here to watch the Muff N Stuff Webinar
Instagram: Thrivephysicaltherapysd
Website + Links: sdthrive.com
Phyical Location: San Diego, CA
[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.
Best approach to maximize shoulder cap development â Is it better to emphasize heavier lateral raises or increase shoulder pressing volume?Should I increase protein intake slightly to maintain lean muscle in a deficit?How can I target my upper chest for a perkier look without developing an overly âmanlyâ appearance?For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist
[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 -
Want to build muscle but worried about looking too bulky? Youâre not aloneâI hear this concern all of the time from my ladies who love to lift heavy weights. And unlike the usual "weights donât make you bulky" response, I actually get it. As someone who wants muscle in certain areas while maintaining a feminine look, I know thereâs more to the conversation.
In this episode, I break down the three common "bulky" looks women may fear and dive into the five key factors that influence themâgenetics, muscle placement, body fat distribution, body part ratios, and overall muscle mass. There's also one more bonus factor that gets overlooked youâll want to consider. You'll learn how to tailor your training and nutrition to achieve the strong yet feminine physique you want, with a fresh perspective on the "bulky" topic that goes beyond just muscle size.
[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 - Näytä enemmän
