Fitness Life Coaching of "Jenny Blake"

Hello, who are you and what sports/fitness routine do you play?

Hi! I’m “Jenny the Nutritionist” and I help ladies who work out build muscle and decrease body fat. I do a mix between Crossfit and BodyBuilding training.  I’m a nationally qualifying bikini and figure competitor and through my experiences I’ve learned that Nutrition has the biggest impact on the outcomes of your training. Once I learned the “nutrition strategy” for changing your shape I went all in and became a Licensed Nutritionist. Now, I’ve helped hundreds of ladies build muscle and decrease body fat through my program Create Your Shape. I am 32 years old and have been slow traveling the world for about 3 years now! Over this time I have lived in 5 countries. It is so much fun to find the local gyms (I even went to a Crossfit gym and took classes that were in a different language (yes, it was challenging haha)). I also love trying all of the local cuisines. I’m very proud that I have all of the nutrition tools I need to live this lifestyle and still build my shape which motivates me to share it with others!

How do you get ready to train for your sport/how do you train?

First things first, I EAT!  About 1-2 hours before working out I have a big meal that has a decent amount of protein, a lot of carbs, and little fats. 99% of the ladies I work with do not eat enough, this instantly makes a difference in how much they can put into their workouts. Once I’m at the gym I walk for about 5 minutes and then I have a dynamic warm up I do that takes about 2-3 minutes. It looks very similar to a yoga flow. I also have my whole program written out in the notes section of my phone, this allows me to mentally prep for the day, track my weights, and know what’s coming next. I highly suggest doing this!

After a workout/game, how do you recover your body? What do you do to get your body in shape? What type of diet do you eat? 

I really put an emphasis on my immediate post workout (as I’m leaving the gym), and my post work-out meal (first full meal after the gym). This is the key to recovery.  Once you’ve broken down those muscle fibers, in order for them to repair themselves and grow back stronger (which is how we build muscle), they need enough nutrients to be able to do so! That is where food comes in.  Generally immediate post workout I have a protein shake with quick carbs like rice cakes. Then my first meal after that will have moderate protein and a larger amount of carbs. For my diet I follow the exact same strategy that I share with my Create Your Shape ladies. I have custom macros and “Create My Plate'. Creating your plate means you are eating 80-90% real foods (pulled from the ground/trees, fresh meat/fish, etc.) and are having balanced meals that increase a source of protein, carbs, fats, and vegetables. This might look like steak (protein), potatoes (carbs), broccolini (veggie), with chimichurri sauce (fat), which happens to be my favorite dinner.  I am all about being efficient so keeping it simple is key!

How do you prevent injuries when you’re training? What type of stretches do you normally do? What’s your routine looking like?

Even though I’m not competing in anything now, I like to treat myself like an athlete.  I think this is so important for everyone who is an “everyday athlete” like me (meaning, I’m serious about working out and my shape/health). For me, that means scheduling sports massages, weekly yoga class (I do restorative classes to focus on stretching and the zen mental benefits!), doing Active Release Therapy, Ice/Hot therapy, physical therapy, etc. I mix it up depending on what I need, right now I am seeing a Structura Therapist for a tight chest. Despite all of the “fancy” things, the biggest thing I prioritize for recovery is Eating Enough (it’s like this solves everything!) and getting 8+ hours of sleep. I wore a Whoop for a while to track my sleep, and it turns out my actual sleep was always 1 hour less than I thought. So now, I always add an extra hour to my sleep routine!

If there is someone wanting to get to your level, what type of advice would you give them?

The next level makes you work smarter, not harder. Every lady wants to push, push, push, add workouts, eat less, and be more strict on themselves. They may have gotten them some results, but it’s not going to get them to the next level. In many cases it requires you to do less. You will have to up level your knowledge, routine, and mindset. Understand what’s most important from a science perspective, create systems so your nutrition routine runs on auto-pilot, and become the person who thinks like a fit person.

How do you structure your day now? What projects are you busy with?

Right now we are in Salt Lake City and we absolutely love it!  My routine changes based on what country/city we’re in but I’ve found that I (and most humans) THRIVE off of routine. That is why we spend the first week creating our new routine. That is also why we stay at any location for 3-6 months. Now, I get up and am really good at not looking at my phone, instead I start with 15 minutes of mind management. This is where I journal to optimize how I’m thinking (remember the importance of mindset I share from above!). Then I go on a 20-30 minute fast walk around the neighborhood. This is great to get some steps/movement in and vitamin D to signal to the brain that it’s time to wake up! Then I eat a big breakfast (always creating my plate!). I normally clean, do some personal tasks, and then head to the gym! I typically train 4x a week (and then get on a big hike on another day). I eat my post workout on the way home, then I shower and get ready for my day. After that, I eat my lunch and then get to work! Currently I’m updating all of my systems in the Create Your Shape program so all of my ladies can implement their dashboard, macros, and implementation tools more efficiently. Between that project and reviewing check-ins, photos, and bloodwork for my client ladies I stay pretty busy :) I am also in a Functional Nutrition course which requires a lot of studying! I love learning all things about the body and nutrition so this has been challenging, but also super interesting.

How has your journey on social media been? Future plans?

I’m a big fan of social media. 1) Since we travel, I get to keep up with all of my friends and family. 2) I meet so many like minded people there that become friends! Many I even meet in real life as we travel around. 3) You can find endless ideas and inspiration. I find it very motivating and get so many ideas! 4) It provides me a platform to spread my message and get ladies eating more and building their shapes! 5) People are wildly creative, funny, and talented. I'd be lying if I said Tiktok wasn’t a guilty pleasure. Overall, I’m a really social person, so I find that social media only enhances that. I am also so grateful that because of it I’ve been able to create this amazing business I have and travel the world. Of course, it can be a bit overwhelming at times but it really is a net positive for me!  As far as plans, I continue to try to innovate my content so it is more impactful for the ladies who want to build their shapes.  I am always thinking about how I can explain their specific problem and the solutions they need better. 

Knowing what you know now, what do you wish you could tell yourself 10 years ago?

“You are the creator of your results.” 10 years ago I was fresh out of college working in Corporate Finance in Louisville, KY. I actually liked my job, my friends, my workouts, etc. But I was always questioning “what if ''. I would think so big, I wanted to do it all!  I’m so glad I leaned into that, it's what led me to run my first half marathon, try Crossfit, apply for jobs all over the country and move to San Diego, do my first bikini show, dive into nutrition, become an entrepreneur, and travel the world. At that time I didn’t know why I had these big desires, or thought “maybe that’s not for me” but I’m so glad I went for it and now I know with 100% certainly that I am the creator of my own results, and I can create anything I want! 

How can our audience find you online? 

Website: https://jennythenutritionist.com/create-your-shape/

Instagram: @jennythenutritionist

Facebook: https://www.facebook.com/jennythenutritionist/

Link to Jenny Blake's Instagram: https://www.instagram.com/jennythenutritionist/

Jenny Blake "the Nutritionist” helps ladies who work out build muscle and decrease body fat. She does a mix between Crossfit and BodyBuilding training. She's a nationally qualifying bikini and figure competitor.