Shows
Say Grace with Perfect Fit NutritionThe anonymous post about hopelessness in weight loss
A few months ago, we got a gut-wrenching anonymous post in our PFN Weight Loss community.
The overwhelm that she felt as a mother and wife, plus the pressure she was holding to lose weight became unbearable, so she reached out for support.
The response was so powerful that it brought tears to my eyes.
Today I am sharing the post and my six point response in detail. Because I know that if one of my own clients felt this way about weight loss, there are so many other women o...
2025-10-1438 minSay Grace with Perfect Fit NutritionPart 2 with Ann Lauren- How she’s lost 34 pounds so farAnn Lauren is a long-time PFN turned PFN+ client who is now down 34 pounds and counting!
On Part 1, we dove in on her weight loss struggles and began discussing her journey into motherhood, ending on an emotional note about surrender.
On today’s episode, we pick up there with her weight gain during pregnancy, the weight loss struggle afterwards, and the changes she made that finally created a consistent and doable weight loss habit.
Ann Lauren gets detailed in her approach to weight loss and you will see it is far from perfect, bu...
2025-10-0748 minSay Grace with Perfect Fit NutritionFinally quitting fad diets with PFN+ member, Ann Lauren (part 1)On this two-part episode, I sit down with current PFN Plus member Ann Lauren Wyatt.
Ann Lauren has tried a lot of weight loss strategies and has even been with PFN for a while- she just struggled to stay consistent!
After joining PFN Plus, she has finally found her rhythm and is down 34 pounds while living out a healthy and balanced lifestyle!
On today’s episode, we dive into her past weight loss struggles, how fad diets affected her, her fertility issues, and her journey to motherhood!
✨PLUS✨
Don’t forget...
2025-09-3045 min
The She Prays and Believes PodcastShow Up The Way God Has Called You w/Apostle ShelbyProtect Your Health, Marriage and Family.People Want to Be Discipled.One Act of Obedience Saves Generations.Guest Bio: I am Shelby Frederick, a strategist for women who lead. I align faith, operations, and simple tech to help your business grow repeatable revenue without burnout. My work blends counseling-informed care with clean systems and clear decisions. I built the D.D.B. Framework, Disrupt, Dismantle, Build, to move you from chaos to structure. I teach AI, workflow design, and operational skills that you can maintain. I serve founders, t...
2025-09-2853 minSay Grace with Perfect Fit NutritionQuick meals with the PFN teamFall is in full swing, which for many of us means BUSY SCHEDULES.
It can feel impossible to eat decently with so little time, but no worries- this is the episode for you!
On this episode of Say Grace, I brought the team together for a roundtable discussion of all our favorite quick and easy meals that help us survive the week without sacrificing our weight loss.
From bowls, to freezer meals to drive-through orders, we've got you covered on getting food on the table with less stre...
2025-09-2352 minSay Grace with Perfect Fit NutritionWhat overwhelm is doing to women in weight lossOverwhelm is consuming women everywhere and whether they realize it or not, it is directly impacting their weight loss success.
On today's episode I am sharing how overwhelm is sabotaging your weight loss efforts and offering several ways to take your life (and weight loss) back!
2025-09-1656 minSay Grace with Perfect Fit NutritionThe magic number in weight lossYou know we don't promote magic fixes when it comes to losing weight, but there is something that is often overlooked that can be a major game-changer in your weight loss consistency.
This magic number not only empowers you in your day-to-day of losing, but it also helps your physical and mental weight loss progress, too!
Plus it equips you to lose the weight in a way that will help you never regain it!
Today I am sharing all about what that magic number is and how to...
2025-09-0927 minSay Grace with Perfect Fit NutritionWhat my Mammaw taught me about food.. and a lot of other thingsGrandmothers are special, and mine sure was.
A few weeks ago we lost my grandmother at age 90, and I have found myself reflecting on so much since then.
My grandmother was a pillar in our family, and she is where I get so much of my love and passion for food.
Now more than ever, I am aware of where my stance on food freedom and weight loss comes from and share the depths and reasoning behind that on today’s episode.
As much a...
2025-08-2655 minSay Grace with Perfect Fit NutritionFrom hustling to healing- how a work trip changed my lifeIsn’t it crazy how when you least expect it, you can be exposed to something that radically changes your life?
At the end of December, I was in a season of burnout, holiday overwhelm, and health scares... and then in January, I went to Austin, Texas, for work, and it changed everything.
Today I am talking about how what I thought was going to be a normal "business trip" actually changed my mental health, physical health and way I manage my entire life.
This one act of ob...
2025-08-1952 minSay Grace with Perfect Fit NutritionFinding balance and overcoming comparison with PFN Plus client, Claire BushWe have a special episode today! Stacy, our Team Dietitian and I, chat with one of our PFN Plus graduates, Claire Bush on her journey to losing 25 pounds!
As a newly empty nester, Claire decided to put more focus on self-care and while she has lost the weight, she has gained so much more!
Claire shares with us her insight on the importance of:
stopping comparison,
finding a balance for your own lifestyle,
self-love,
and grace
...in lasting and enjoyable weight loss.
We dive in on the details of Claire's journey to...
2025-08-1259 minSay Grace with Perfect Fit NutritionThe battle between weight loss and enjoying your foodDo you feel like you are in a constant mental war between whether to eat the "weight loss foods" or to choose food that is labeled as "bad" but tastes oh sooo good?
I get it.
This mental tug of war is what causes women to constantly yo-yo diet and eventually give up.
I can't blame them-- food tastes good y'all!!
But here is a secret... it doesn't have to be either/or. It can be both.
On today's episode I am diving into:
the...
2025-08-0535 minSay Grace with Perfect Fit Nutrition3 steps to confidence in your eatingIf you are not confident in food and weight loss, it is easy to second guess yourself or revert to a failure mindset.
This explains why you may find yourself in the cycle of trying hard just to give up.
If we aren't comfortable in how to approach food daily, we won't have the bandwidth to keep going when life starts life-ing.
So today I am sharing 3 steps for getting confident in your eating to help you approach weight loss from a strong foundation, allowing you to stay consistent in...
2025-07-2947 minSay Grace with Perfect Fit Nutrition5 tips for losing weight when you have no timeIf you are like millions of other women, it can feel like you are too busy to focus on weight loss right now.
Life is chaotic, work is stressful, kids have you running in every opposite direction and honestly you are just looking forward to bedtime.
But.
You also know that you need to be focusing on your health and prioritizing your weight loss so that you feel good in your skin and can have more energy to keep up with it all!
I really get it.
So on t...
2025-07-2224 minSay Grace with Perfect Fit NutritionIs your snack habit ruining your weight loss?Do you feel like your snack habits are affecting your weight loss efforts each day?
We know snacking can help boost metabolism and tide us over between meals, but how do you know if you are snacking TOO much?
I used to be an over-snacker and today I want to share with you all my tricks for how to reel it in, snack appropriately, and make sure your eating habits are solid.
On this episode we are diving into:
How to know if you are snacking too muc...
2025-07-1542 minSay Grace with Perfect Fit NutritionBreastfeeding, Motherhood and Weight Loss with PFN Plus Client, Lacy Pace and Former PFN Team Member, Candace SmithOn today’s episode I am joined by PFN+ member Lacy Pace and former PFN team member and my sister, Candace Smith to talk about weight loss-- specifically while breastfeeding and all that comes with a new baby.
When the weight doesn't fall off after having your baby, it can feel very frustrating and overwhelming. It is so important to know that you are not alone!
Lacy and Candace get honest about the highs and lows of breastfeeding, their personal challenges with weight gain during pregnancy, trying to lose while maintaining milk supply, and how th...
2025-07-0158 minSay Grace with Perfect Fit NutritionEating Mexican and losing weightFeel like you have to skip Mexican if you are trying to lose weight?
This is NOT true, and it is also not a realistic approach to weight loss (because you are gonna find yourself back at that Mexican restaurant eventually 🤪).
So on today's episode I am sharing all my hacks for how to eat and enjoy Mexican while still losing weight!
I give you a rundown of exactly how I do Mexican and still enjoy all my favorite things without ruining my progress.
Listen now for a ton of great tip...
2025-06-2427 minSay Grace with Perfect Fit NutritionEating vegetables with PFN Team Dietitian, Stacy EverettOn this episode we are talking all things VEGETABLES!
We know we need to be eating veggies for our health, but they matter for our weight loss too.
PFN Team Dietitian, Stacy Everett joins me on this episode and we have an easy conversation about:
why veggies matter for weight loss,
how to get them in easier,
and a ton of tips for making them taste better!
If you know you need more veggies in your life, this episode is for you...
2025-06-1755 minSay Grace with Perfect Fit NutritionA 1 minute habit that will change your weight lossLife can feel chaotic and many days you probably feel too busy for allll the things that come with weight loss.
On today's episode I am sharing my favorite hack to help you lose weight daily and it only takes ONE MINUTE.
This habit will:
give you more control over food,
leave you feeling more confident in your food choices,
and keep you more present in your eating… aka leading to less overeating and less regret!
Listen to this episode today to get the h...
2025-06-1029 minSay Grace with Perfect Fit NutritionWeight loss when it can't be perfect with PFN Plus Client, Laura FreemanToday’s episode of the Say Grace Podcast is for our busy working mommas- I see you and I want you to know that weight loss IS possible!
Instead of saying it myself, I invited PFN Plus Member, Laura Freeman on to talk about her weight loss journey.
Laura is a mom to three (ages 7 and under), a full-time nurse, and someone who loves to help others, which leaves minimal time for herself. She is down over 20 pounds with PFN Plus.
On this episode Laura is sharing her weight loss journey with us and...
2025-06-0352 minSay Grace with Perfect Fit Nutrition3 tips to lose weight during summer chaosFor many of us, summer brings tons of new activities and changes, from crazy schedules to fun vacations.
But how do you stay healthy and manage your weight amidst all the chaos?
In this episode, I am sharing 3 tips to lose weight even when the summer feels nuts!!
I talk about how to:
create a flexible plan that adapts to your changing routines,
make sure you enjoy your weight loss actions,
and let go of perfection.
Tune into this episode if your summer is crazy...
2025-05-2734 minSay Grace with Perfect Fit NutritionSuccessfully losing (and maintaining) weight with GLP-1 or withoutOn the third and final episode of our GLP-1 series, I am sharing eight key habits for GLP-1 users that must be in place to lose weight and keep it off long after the medical intervention is over.
While these habits are imperative for GLP-1 users, they are also habits that anyone trying to lose weight should use to create a lasting weight loss lifestyle.
Tune in today to hear what you need to make your weight loss a forever lifestyle!
.
.
Catch the first episode of our GLP-1 series her...
2025-05-2048 minSay Grace with Perfect Fit NutritionAre GLP-1s right for you?On today's episode, I am diving in on how to determine whether a GLP-1 medication is the right fit for you.
I am sharing:
The risks
The rewards
How to know if it is right for you, specifically.
This episode is full of a great balance of information to truly help you get clear on where you stand with using this drug!
Next week Part 3 is dedicated to giving you everything you need to be successful at your weight loss for the long term- with or without a GLP-1!
2025-05-1344 minSay Grace with Perfect Fit NutritionThe GLP-1 craze: my honest take as a weight loss dietitianPart 1 of our 3-part GLP-1 Podcast series is here!
I know there are so many questions around this medication, so the point of this series is to give you my honest feedback on the GLP-1 effects in the weight loss space over the past few years.
On this episode, I am sharing:
The reasons I cannot support GLP-1 for weight loss
The reasons that I can support GLP-1 for weight loss
What I believe is the real problem with GLP-1 use in the weight loss space
There is so much more to this d...
2025-05-0654 minSay Grace with Perfect Fit NutritionGLP 1 and weight loss: 3 part seriesI am finally talking about it, and I am sharing alllll my thoughts.
Join me over the next 3 weeks as I give my opinions on the use of GLP-1s for weight loss.
GLP-1s aren't going anywhere and we hear of more and more people turning to them daily. So I want my listeners to be equipped with knowledge and empowered in confidence, however they choose to walk out their weight loss journey.
In this 3 part series I will cover:
My honest opinion as a registered dieti...
2025-05-0102 minSay Grace with Perfect Fit NutritionIs your metabolism shot? 4 ways to boost it!Is your metabolism shot?
SO MANY WOMEN are constantly telling me that they just can’t lose weight, no matter what they try.
Metabolism is often blamed for this, which makes most women feel so hopeless for losing weight!
But what if there was more to it?
On this episode I am sharing insight on:
how your metabolism works,
exactly what the problems could be,
and most importantly, how to fix them!
Listen in to better understand what is going on and ge...
2025-04-2937 minSay Grace with Perfect Fit NutritionWhen your weight loss goal is so far awayWeight loss can feel impossible when you see how far you have to go to reach your goal. It makes you feel defeated before you even start!
On today’s episode of Say Grace Podcast, I am talking about how to start where you are, not where you need to be, and giving actionable tips for how to do that daily so that you don’t feel like you are drowning in your goal setting.
If you need a pep talk on how to get motivated for your long-term weight loss goals...
2025-04-2234 minSay Grace with Perfect Fit NutritionWeight loss and hard seasons with PFN member, Grace MasseyI am so excited to share another sweet PFN client with you on today's episode of Say Grace Podcast!
Grace Massey, a mom, interior designer, and loved by all PFN members joins me on today's episode as we talk through weight loss while navigating life.
She has lost over 20 pounds with us but it hasn't been a cake walk.
While slower weight loss can feel frustrating, we often find that blending realistic expectations into your daily life is what leads to consistent habits and losing the weight for good!
We will tal...
2025-04-1552 minSay Grace with Perfect Fit NutritionHow to eat normal food and lose weightIf you see me talking about losing weight while eating foods you love but truly do not understand how that is possible, this episode is for you!
On today’s episode, I am doing a deep dive and giving you my 5 steps on how to get to a place where you are eating the things you love, while consistently losing weight!
The method I am sharing will take you from start to finish on how to make sure you get to a comfortable place of not only losing weight without restriction but...
2025-04-0827 minSay Grace with Perfect Fit Nutrition3 ways to make healthier choices in your day-to-dayWhen trying to get healthier and lose weight, it can feel so overwhelming deciding where to start.
There are so many things you *could* be doing, that it often results in analysis paralysis!
To see progress, you just have to START, so today, I am giving you a roadmap for how.
On this episode, I am sharing 3 easy ways that you can begin making healthier choices each day.
These strategies are not only helpful on their own, but they lead to even more healthy decisions, as you will quickly understand from t...
2025-04-0125 minSay Grace with Perfect Fit NutritionFood freedom and self-love in weight loss with PFN Plus member, Emilie DantinOn today's episode of Say Grace Podcast, our team dietitian Stacy and I had the sweetest heartfelt conversation with PFN Plus member, Emilie Dantin.
Emilie has not only lost 20 pounds while balancing a crazy work-life schedule, but more importantly, she's been on a journey of faith and self-love. From struggling with weight at a young age to finally breaking free from diet failures, Emilie opens up about the mindset shifts that have changed everything.
We dive deep into Emilie's progress over the last 9 months and how she's silenced self-doubt, embraced her body’s strength, and re...
2025-03-251h 00Say Grace with Perfect Fit Nutrition5 water tips to maximize your weight lossWater is one of the best weight loss weapons—and in today's episode, I am giving allll the ideas for how to make sure you are getting it in!
While exercise, balanced nutrition, and mindful eating are so important to weight loss, without drinking enough water your efforts are not as effective!
The secret to making water drinking a habit is to get yourself as comfortable as possible with it in your day to day- and I am spilling all the tea (🤪) on how on today's episode!
Tune in for...
2025-03-1820 minSay Grace with Perfect Fit NutritionThe first place you fail in weight lossToday I am sharing the first place that you fail in your weight loss success and that is:
Making decisions from a place of desperation.
Things like fear, failure, relief seeking, stress, and outside influence can cause us to feel desperation and while in the moment we can validate the choice from our urgent posture, it usually ends up with us failing in the long run.
This is because the decision was not built on a strong foundation, rather a wobbly one built out of emotions.
So as quickly as it...
2025-03-1137 minSay Grace with Perfect Fit Nutrition4 reasons you may not be losing weight if you exerciseDo you feel like you are doing all the right things with exercise just to step on the scale and see a number that makes you want to scream?
You're not alone! This is so normal, and today on Say Grace, I am sharing 4 reasons why you may not be losing weight while exercising.
On this episode I talk extensively about:
Muscle mass,
Fluid retention,
Improper food intake,
Too much stress on the body
and the reasons WHY these things may be causing the scale to look wonky.
Plus I sh...
2025-03-0436 minSay Grace with Perfect Fit Nutrition5 ways I model a healthy relationship with food to my kids while in a weight loss mindsetAs a weight loss coach and mom, I know how much we all want to make sure our kids have a healthy relationship with food, while also eating to serve their bodies well.
BUT when trying to lose weight yourself, that can feel a little tricky sometimes.
On today's episode of Say Grace, I share my five tips for modeling a healthy relationship with food while also being in a weight loss mindset.
From getting the kids involved in the kitchen to teaching them how to listen to their bodies, these practical strategies...
2025-02-2533 minSay Grace with Perfect Fit Nutrition3 requirements when cooking for weight lossIn this episode of Say Grace I am diving in on common worries about cooking for weight loss—especially if you’ve been apart of by fad diets in the past.
My main goal for cooking for weight loss is to keep things as easy as possible while still retaining the flavors of the foods we love.
I am sharing my 3 game-changing strategies for cooking with weight loss in mind.
I talk about:
redefining what “healthy cooking” means for you,
setting up your kitchen for easy, stress-free meals,
and how to meal plan so t...
2025-02-1828 minSay Grace with Perfect Fit NutritionWeight loss in seasons with PFN client, Kristin WessonThis episode of the Say Grace Podcast is full of inspiration and motivation from one of our very own!
Kristin Wesson, a momma, wife, and Perfect Fit Nutrition client has transformed her life by losing nearly 40 pounds and keeping it off!
Kristin didn’t just buckle down to lose the weight like so many of us think we should, she embraced the ebb and flow of life’s seasons, learning how to adapt her habits and mindset along the way.
On this episode Kristin gets honest about balancing weight loss goals with the chao...
2025-02-1136 minSay Grace with Perfect Fit NutritionGardening 101 with Emily GrohovskyOn this episode of Say Grace podcast, I sit down with a special business friend and guest, Emily Grohovsky from Cedar Hill Gardening. We talk about how gardening can transform your mental health, physical health and family life!
From NICU nurse to garden entrepreneur, Emily shares her journey of finding peace and purpose through gardening during postpartum struggles and the challenges of the COVID-19 pandemic.
In this episode she shares benefits of gardening plus several practical tips for even someone who describes themselves as having a "black thumb" to see their garden thrive!
If...
2025-02-0442 minSay Grace with Perfect Fit NutritionLosing weight after babies with PFN Client, Karli ToddY'all get ready to feel like you are having coffee with some of your best friends!
I got to have longtime member of Perfect Fit Nutrition and a mom of two, Karli Todd, on the Say Grace Podcast to talk all things weight loss and life, specifically when in the thick of motherhood!
Karli has lost over 40 pounds twice with us—and she shares what she has learned on her journey over the years!
Karli embodies what it means to be a PFN member- in the throws of motherhood, working a demanding job, not...
2025-01-2849 minSay Grace with Perfect Fit Nutrition3 ways to lose belly fat
On today's Say Grace episode, I bust some of the biggest myths about losing belly fat and share three game-changing strategies to help you say goodbye to it for good!
STOP the quick-fix supplements and endless crunches – I am diving into the real science behind what works (and what doesn’t).
I will share:
How whole-body fat loss helps with overall belly fat loss, and ways to get there,
How stress and sleep play a sneaky role in belly fat + give you simple ways to reduce stress, balance cortisol levels, and boost your overall well-being,
an...
2025-01-2144 minSay Grace with Perfect Fit NutritionDo you have to meal prep for weight loss?Is meal prepping a must for weight loss?
Find out on today's episode!
I am unpacking the truth about meal prep and whether it’s the key to weight loss.
On today's episode I:
bust some common myths,
share fresh ideas,
and show you that meal prepping doesn’t have to look like those picture-perfect Instagram posts.
I'm also breaking down the difference between meal prepping and meal planning (spoiler: they’re not the same!) and why finding what works for you is what really matters.
P...
2025-01-1433 minSay Grace with Perfect Fit Nutrition#1 tip for consistency in your weight loss habits in 2025In this episode of Say Grace, I share my #1 tip for staying consistent with your weight loss goals!
On last week's episode I talked through the importance of being realistic when creating goals so that you actually reach the finish line.
But even with realistic and well thought out goals and action steps, some days can feel impossible to get it all done.
On today's episode I share my top tip for staying consistent in your weight loss efforts... and it may surprise you.
But I can promise you, if you ab...
2025-01-0735 minSay Grace with Perfect Fit NutritionWhat matters most in 2025 weight loss + 3 steps for getting there
Ready to start 2025 working on your weight loss???
On today's episode, we’re diving into the #1 thing that matters most for sticking to your weight loss goals this year!
I share why so many New Year resolutions fizzle out by February and how to make sure yours don’t!
With 3 easy-to-follow tips, I’ll guide you through setting realistic goals that fit your life and are sustainable for the long haul.
Get ready to ensure that your weight loss goals actually stick this year by feeling clear and confident in your process...
2024-12-3140 minSay Grace with Perfect Fit NutritionHow to stop failing at weight loss in 2025Ready to crush your weight loss goals in 2025?
In this episode, I am sharing my secrets for ditching diets that don’t work and finding success without giving up the foods you love.
I talk through:
balancing life demands with your health goals,
setting realistic goals,
understanding nutrition,
and embracing grace in your weight loss journey!
Don't miss this episode if you want tips for how to actually achieve those weight loss goals in 2025!
2024-12-2441 minSay Grace with Perfect Fit NutritionBuilding healthy habits next year!I know you are already thinking about your goals for next year.
I want to help make sure that 2025 is the best yet!
In this episode of Say Grace, we’re talking about my secret to building healthy habits!
In this episode I dive into:
why new routines can feel tough,
how your brain shapes daily habits,
and how to pair new goals with existing habits for lasting success.
From drinking more water to staying active, I've got practical tips for you to make healthy changes st...
2024-12-1729 minSay Grace with Perfect Fit NutritionGoing out to eat with JessOn this episode of Say Grace, my husband, Jess, and I are talking about eating out as a family—just in time for the holidays when I know most of us eat out a little more often!
In this episode we:
share practical tips for navigating meals with kids,
discuss how to stick to your goals when eating out,
and how we enjoy guilt-free date nights.
From quick dinners to special occasions, we talk about balancing health, budgets, and still eating the yummy foods!
2024-12-0350 minSay Grace with Perfect Fit NutritionHoliday stress eating: understanding and overcoming overeatingStress eating can consume some of us during the holiday season!
But on today's episode of Say Grace, I am explaining why it’s so easy to overindulge during the most wonderful (and delicious) time of the year and offering tips for how to overcome it!
Between the endless plates of goodies and the craziness of holiday stress, it’s no wonder food becomes our go-to comfort. But guess what? You’re not alone, and it’s totally normal.
I'm breaking down the science behind those cravings and sharing why the holidays can feel lik...
2024-11-2638 minSay Grace with Perfect Fit NutritionWinter faves- What the PFN team is loving right now!On this episode of Say Grace we are shaking it up a bit as we head into the holiday season!
I have invited our Team Dietitian, Stacy, and our Brand Manager, Christa, on to talk about the things we have been loving this winter!
Winter is a time to slow down and embrace the season and I will say, we are doing our best!
Listen in today as we each bring 5 things that we are loving to the table. We talk through:
how we are slowing down
some of...
2024-11-1944 minSay Grace with Perfect Fit NutritionHow to do holiday meals and not gain weightThe holiday season can feel stressful for those of us on weight loss journey. On this episode of Say Grace I am sharing my top 5 tips on enjoying holiday meals without sacrificing your weight loss goals.
A key to lasting weight loss is learning how to balance indulgence with discipline... savoring each moment with awareness, but without the guilt.
I am covering topics like:
-How you should eat before holiday meals,
-How to make your plate at the holiday meals (while including your faves),
-How to let go of...
2024-11-1227 minSay Grace with Perfect Fit NutritionHow I lightened up recipesIf you’ve ever struggled with creating lighter meals that still taste good, this episode is for you!
Today, I am sharing my method for lightening up your favorite recipes without sacrificing the taste!
With a library of over 100 beloved lightened-up dishes in my weight loss program, I can’t wait to share my tips and tricks with you.
Here’s what you can expect in this episode:
Selecting recipes that you will actually love instead of sifting through endless “healthy recipes” that turn out to be gross.
Identifying which ingredients in the recipe...
2024-11-0527 minSay Grace with Perfect Fit NutritionHead into the holidays without gaining weight
The holiday season is upon us, and with it comes the hustle and bustle that can lead to weight gain worries. But not this year, sis!
Join me today as I share 4 powerful tips to help you navigate the holiday season without the typical weight gain we all dread.
On this episode I dive into:
Being Realistic: Setting realistic expectations for yourself in this busy season.
Remember that yesterday Does Not Equal Today: How to remember that just because you indulged yesterday doesn’t mean you can’t make healthier choices toda...
2024-10-2923 minSay Grace with Perfect Fit NutritionHow to have sugar daily without blowing your weight lossAt this point you realize that consuming a lot of sugar isn't great for you.
BUT.
The minute you decide to try to "cut" sugar, you also find yourself realizing just how hard that is!
On today's episode of Say Grace I am diving into sugar consumption and how to navigate having it without feeling like you are totally blowing your weight loss or lower sugar focus.
Tune in to hear about:
The effects of too much sugar
How much sugar we need to be consuming
Different types of su...
2024-10-2245 minSay Grace with Perfect Fit NutritionHow I didn't gain weight at Disney WorldMy family and I just returned from a magical week at Disney World, and guess what? I didn’t gain a single pound! 🎉
Weight gain during vacation is such a common worry and I’m here to share my secrets for enjoying the happiest place on Earth without the extra baggage (literally!)
In today’s episode, I recap our trip and share my four key tips for how I faced the trip to prevent weight gain.
I hit on:
The mental mindset- approaching food at Disney like I would at home,
How...
2024-10-1535 minSay Grace with Perfect Fit NutritionWhen protein isn't your faveOn last week's podcast I shared the importance of consuming enough protein!
BUT I also shared how protein is not my favorite.
Protein-heavy foods are foods that I could easily live without- give me all the cheese and bread but don't try to give me too much chicken!
So for today's episode I brought in our protein pro!
Our Brand Manager, Christa, is a Protein Queen so she came on to share her favorite ways to get her protein in!
Join...
2024-10-0857 minSay Grace with Perfect Fit NutritionProtein and why it matters in weight lossThere is so much hype around protein but oftentimes we are getting our information from confusing or downright unreliable sources.
Today I am talking all about protein including:
What it is,
How much we really need for weight loss,
Why it is important in our day to day,
Why it is important for exercise,
How to best consume it and
Different types of protein.
Join me today and we dive alllll in to the truth about protein!
2024-10-0137 minSay Grace with Perfect Fit NutritionWhy online calorie calculators could ruin your weight lossOnline calorie calculators have become a normal part of weight loss, but did you ever think they could actually be contributing to your weight loss failure?
When used incorrectly or without the full picture, these online calorie calculators could be contributing to your defeat when it comes to food.
Today I am talking about 3 reasons that online calorie calculators could hurt and not help your weight loss goals!
Listen in for all the deets!
2024-09-2427 minSay Grace with Perfect Fit NutritionWeight loss mindset #3- accepting better not perfectWelcome to part 3 of our 3-part series of the major mindset shifts of a person who successfully loses weight and keeps it off.
On today's episode of Say Grace we are focusing on the third mindset shift, which is accepting better not perfect.
I talk about about how certain decisions in weight loss lead us to failure + I give 3 ways to change these patterns!
Tune in to today's episode to stop the start a diet>fail>feel bad>repeat cycle and learn how to be ok with not g...
2024-09-1741 minSay Grace with Perfect Fit NutritionWeight loss mindset #2- knowing your worthWelcome to part 2 of our 3 part series of the major mindset shifts of a person who successfully loses weight and keeps it off.
On today's episode of Say Grace we are focusing on the second mindset shift, which is knowing your worth.
I am diving into idolatry and self disgust and how it goes against God's desires for us.
This alone could be what is holding you back and keeping you in that constant weight loss struggle.
Tune in to today's episode as I go d...
2024-09-1037 minSay Grace with Perfect Fit NutritionWeight loss mindset #1- change negative thinkingWhen you are searching for weight loss help you are usually looking for all the tangible things- grocery lists, supplements,
On today’s episode, we talk about negative thinking--
why negative thinking happens
how to identify negative thoughts
and what to do to overcome the negative thinking pattern.
We ALL think negatively, but how we handle the negative thinking can be the main reason we are not seeing the success we desire.
Everyone needs to hear this episode so hit play now!
Challenge starts Mon...
2024-09-0339 minSay Grace with Perfect Fit NutritionBreastfeeding and weight loss pt-2We get so many questions from mommas about losing weight while breastfeeding!
This is part two of our two-part series on all things breastfeeding and weight loss!
If you didn't catch part one, make sure to go back to Episode 59 and listen to that first!
On today's episode we are diving deeper into:
-How to know how much is enough food to keep up supply but not too much making it so you don’t lose,
-How to eat to lose when you are hungry all the time...
2024-08-2727 minSay Grace with Perfect Fit NutritionWater for weight lossWe know we need to drink water, especially if we are trying to lose weight.
It helps with hunger, curbs cravings, makes you feel better, which in turn makes you do better!
This sounds like common sense yet somehow it seems to be low on our priority list!
Today I want to talk about the REAL reasons we need to drink water to help us lose weight! Listen in for my detailed explanation for how water helps the body and helps us lose those pounds!
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Free Water...
2024-08-2038 minSay Grace with Perfect Fit NutritionBreastfeeding and weight loss pt-1We get so many questions from mommas about whether they can or should try to lose weight while breastfeeding + how to do it safely and efficiently.
I have broken this topic into a 2 part series so that I can cover all the bases!
On today’s episode, we will talk about:
-When to start losing weight after having a baby,
-Things to keep in mind when first trying to lose weight while breastfeeding, and
-How to be realistic losing weight while in this season.
On the...
2024-08-1329 minSay Grace with Perfect Fit NutritionSnapping back into a healthy routineReady or not, summer is over and we are back to school and about to hit the ground running.
Summer can cause us to loosen up in one area or another related to our health and weight loss so on today’s episode of Say Grace I am talking through the 3 main things I do to ensure that I get back into a healthy routine and am my best each day.
Tune in to today's episode of Say Grace to get ideas for getting back into to a healthy rhythm as we hea...
2024-08-0635 minSay Grace with Perfect Fit NutritionThis is how we grocery shop- part 2On this two-part episode, our team dietitian, Stacy, and I have an easy conversation about all things grocery shopping!
On today we cover things like which foods we prefer fresh vs canned or frozen and why. Plus we talk through some of our favorite grocery store hacks that help save money and keep food fresh longer!
Tune in to part two on Say Grace today to talk all things grocery shopping with Stacy!
2024-07-1622 minSay Grace with Perfect Fit NutritionThis is how we grocery shop- part 1On this two-part episode, our team dietitian, Stacy, and I have an easy conversation about all things grocery shopping!
We cover things like what we look for on a food label, our weekly buys, our favorite grocery store splurges, and we even offer up some knowledge on added sugar and alternative sweeteners when it comes to weight loss.
Tune in to part one on Say Grace today to talk all things grocery shopping with Stacy!
2024-07-0926 minSay Grace with Perfect Fit NutritionDrinking alcohol and losing weightA huge weight loss myth is that you can't drink alcohol and lose weight.
While alcohol is full of empty calories and can't be compared to whole and healthy foods, you can still enjoy alcohol in moderation while on your weight loss journey!
On today's episode of Say Grace, I share a little of my alcohol and weight loss history plus my tips for losing/maintaining weight while enjoying alcohol!
2024-07-0232 minSay Grace with Perfect Fit NutritionWhen your summer body ain't readyAbout 2 months ago I did a podcast on how to lose 10lbs by summer.
Here we are-is your summer body ready?
Did you lose the 10 pounds?
If not, that’s ok! Today on Say Grace Podcast, I want to talk about 3 things to focus on when your summer body ain't ready!
Listen in for these reminders and encouragement!
2024-06-2523 minSay Grace with Perfect Fit NutritionHow faith and the mind impact our health with Rebecca Turner part 2Today’s episode of the Say Grace Podcast is part two of my conversation with my friend, dietitian, author, radio and tv personality, Rebecca Turner.
We are continuing our conversation on her book, Enjoy Good Health, and discussing how changing your mindset and focusing on faith-based principles can radically change your health and weight loss struggles.
Make sure to tune in to part 1 last week if you haven’t already!
ACE Questionnaire-https://www.acesaware.org/wp-content/uploads/2022/07/ACE-Questionnaire-for-Adults-Identified-English-rev.7.26.22.pdf
2024-06-1835 minSay Grace with Perfect Fit NutritionHow faith and the mind impact our health with Rebecca Turner-part 1On this two-part episode of Say Grace Podcast, I have invited one of my favorite dietitians and friends, Rebecca Turner, on to discuss how faith and mindset can affect weight loss and health.
If you feel like you have tried everything to change your health and come up short every single time, this is the episode for you. In this episode we discuss Rebecca’s book, Enjoy Good Health and offer a different perspective on how to approach your goals for better health.
Join us for part one of this two part...
2024-06-1143 minSay Grace with Perfect Fit NutritionCircadian rhythm + weight lossOn today’s episode of Say Grace Podcast, I am getting a little geeky and diving into our circadian rhythm and how it can affect our overall health and weight loss.
Tune in to this episode to learn all about what the circadian rhythm is and what can happen to our bodies when it gets off.
I talk through research on habits that can weaken our circadian rhythm and how those habits affect things like: hormones, gut, weight loss, appetite and satiety, and more!
At the end of the...
2024-06-0448 minSay Grace with Perfect Fit NutritionTracking your food to lose weightOn today's episode, I am talking about a tried and true way to lose weight, without all the fuss!
There are so many weight loss programs out there that make it too complicated, causing us to be confused and overwhelmed!
Tracking food has helped mentally free up so many of my clients to be able to enjoy all foods, yet still lose weight.
It is one of the easiest ways to lose weight while still enjoying a normal life and today I am going to share the details on why!
If...
2024-05-2829 minSay Grace with Perfect Fit NutritionHow to know when to stop eatingDo you feel like you are overeating more often than not? Sitting down to a meal hoping to "do good" just to wind up miserably stuffed and feeling defeated again?
This is so common, sister.
Today I am going to talk about WHY we overeat and how it may not actually be because you are "weak" or "out of control" around food.
Plus, I am sharing 5 of my favorite tips for STOPPING this behavior and in turn removing the physical and mental struggles that come from constantly eating too much!
CHALLENGE INF...
2024-05-2130 minSay Grace with Perfect Fit NutritionWhen God speaks and we listenToday is the first anniversary of the Say Grace Podcast! And in honor of that, I want to talk about what started this entire thing, God speaking.
On today's episode I am sharing some of my personal struggles and how God has spoken direction into my life and where it led.
If you need some encouragement to listen and walk in the direction God is pointing you, this episode is for you!
2024-05-1440 minSay Grace with Perfect Fit NutritionInsecurity in a swimsuitSummer time is coming and while it can feel very exciting- the beach, pool and other fun vacations... but we as women can also find ourselves insecure and overwhelmed.
Summer means swimsuit season and can leave us feeling very vulnerable about our bodies.
Last summer I aired an episode called "How I found confidence in a swimsuit" and people are still messaging me about it today! We have so many new listeners so I thought this episode deserved a rerun during this season!
Listen in as I talk about my own swimsuit insecurities a...
2024-05-0736 minSay Grace with Perfect Fit NutritionHow I would lose 10lbs by summerSummer is on the way! And everyone is motivated to lose weight and feel better! We want to feel confident in the sunshine this summer, and it is possible!
On today's episode of Say Grace I am diving in with 5 realistic tips that will help you lose 10 pounds before the summer hits.
Let's walk into summer feeling better in our skin and mind! It is not too late to feel your best this summer!
2024-04-3028 minSay Grace with Perfect Fit NutritionExercise and weight loss- part 2I am back with barre owner and fitness enthusiast, Erin Tate, for more discussion on exercise and weight loss!
If you missed it, go back to Part 1 where we dove in on how strength training can be good for your body and your weight loss!
On today's episode, we go deeper and Erin breaks down the differences between weight lifting and low-intensity exercises like barre.
We also hit on rest days, what that can look like and why they are important for us to take!
As we wrap up we talk a li...
2024-04-2337 minSay Grace with Perfect Fit NutritionWhat is PFN Weight Loss?Our Perfect Fit Nutrition Weight Loss Challenge is OPEN! But not for long.
If you have been wondering about the specifics of the challenge, this episode is for you!
Sign up here-https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/
2024-04-1624 minSay Grace with Perfect Fit NutritionExercise and weight loss- part 1
Join me for Part 1 of our two-part series on exercise and weight loss!
On this episode I have Erin Tate, fitness enthusiast and owner of a local barre studio, join me.
Erin's journey into fitness and her expertise in exercise physiology make her the perfect guest to discuss exercise and our weight loss goals.
Erin's passion for fitness comes from her personal journey, and we dive into how she has gotten where she is today!
Erin shares her insight on the importance of strength training, not only for weight loss but for full body health. She provides det...
2024-04-0935 minSay Grace with Perfect Fit NutritionTalk dairy to me: All about dairy and health with Donna SpeedIt is not new information that I adore dairy, specifically cheese.
But on today's episode, I have a special guest, Donna Speed, with the Dairy Alliance, to share more details on why dairy is not only great for our taste buds but our bodies!
We talk about why dairy foods are necessary for your health, how much you need each day, what foods are truly dairy foods, and some of our favorite ways to use and eat dairy!
Don't miss this episode with one of my favorite diet...
2024-04-0250 minSay Grace with Perfect Fit NutritionHow to enjoy celebrations and lose weightOn last week's podcast episode I talked about why it can feel so hard to lose weight during special occasions or celebrations.
Today I am sharing my 5 ways to stay in control of food and your weight while enjoying those occasions!
Join me on today's shorty episode as I give you my 5 favorite tips for still enjoying the moments, but keeping my health in check!
2024-03-2622 minSay Grace with Perfect Fit NutritionWhy you struggle to enjoy celebrations AND lose weightWeight loss can feel extra hard when celebrations, traditions, or fun events are happening.
If you aren't careful, it can be easy to label yourself as weak or a failure, but this is NOT the case.
There is an explanation for why weight loss feels harder around fun events, and we are going to talk about it on today's episode!
Knowledge is POWER, especially in weight loss. Listen in to this episode to understand why we struggle more with weight loss on certain occasions!
2024-03-1940 minSay Grace with Perfect Fit Nutrition3 things I do daily to improve my healthAs a business owner, wife and mom, I honestly just cannot spend as much time as I’d like to focusing on my health.. and health is my job!
But over the years I have determined 3 major things that are nonnegotiables for me in my day-to-day physical and mental health.
On today's episode I am sharing the details on these 3 things- join me!
Water podcast episode
2024-03-0535 minSay Grace with Perfect Fit NutritionThings we are loving right now with ChristaOn our last love-focused episode for February, I have my sister and brand manager Christa on to talk about specific things we are loving in our lives right now!
Christa is one of the coolest people I know so I brought her on to share all of her faves!
With no particular topic or category requirement, we just run down our lists of favorite products, habits, kitchen gadgets, and more that are bringing us joy right now and why! Tune in for an easy and fun episode!
Links:
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2024-02-2749 minSay Grace with Perfect Fit NutritionThe power of love from others in weight lossDid you know that how you surround yourself with other people can help or hinder your weight loss?
So many studies have shown that the people you surround yourself with when trying to lose weight or when setting goals in general matter to how well you succeed!
On today’s episode of Say Grace Podcast we are talking about 3 ways of interacting with others can make or break your weight loss efforts!
PFN Weight Loss Challenge Enrollment is OPENED! Sign up now! We close Feb. 23.
https://www.perfectfitnutrition.com/pfn-w...
2024-02-2026 minSay Grace with Perfect Fit NutritionKeeping our marriage love alive and why it mattersContinuing on with our love topics, I have my husband Jess on with me to discuss how we like to keep our marriage and dating life alive! This topic matters to our overall self-work because if we cannot love ourselves well, it makes it even harder to give and accept love from others, including our significant other!
Today Jess and I discuss the ups and downs and ebbs and flows of how we have loved each other well and not so well during our almost 13 years together. We know we still have so much to l...
2024-02-131h 10Say Grace with Perfect Fit NutritionLoving yourself through the weight loss journeyFor the month of February, we are talking all things love!
Today on Say Grace Podcast, we're diving into the topic of self-love and how it applies to weight loss!
In a world where self-love sometimes gets redefined into something extravagant, I will share what it means to me as a believer and for my clients who are in the midst of their weight loss journey.
Tune in for the details on the following strategies for improving your own self-love!
Accepting Mistakes
Processing Fears and Worries
Trusting Yourself
Putting Yourself First When...
2024-02-0634 minSay Grace with Perfect Fit NutritionMeal prepping for weight lossWhile meal prep is often associated with weight loss, I do it a little differently around here.
I refuse to waste hours away from my family standing in the kitchen every week just to feel like I am ahead.
I hate spending extra money on foods that turn out to be gross.
I do not believe in only making recipes that take forever and make weight loss feel like a burden.
Listen in to today’s episode of Say Grace Podcast for details on how I meal prep without wasti...
2024-01-3035 minSay Grace with Perfect Fit NutritionMeal planning for weight lossOn today’s episode of Say Grace Podcast, Constance is dishing out all the details on how she meal plans for weight loss clients!
She shares her method for meal planning, starting with a deep dive into clients' lives- schedules, routines, food preferences, and family influences.
From there she takes these things and develops a personalized meal plan that works for them and will work for you too!
Listen in for how Constance meets her clients where they are, with this nontraditional approach and how successful they have b...
2024-01-2334 minSay Grace with Perfect Fit NutritionSeeking peace in 2024On today’s episode of Say Grace podcast, we're diving into finding peace during the crazy thing called life!
Reflecting on the whirlwind of 2023, it became apparent that, instead of seeking calm, many of us raised the bar of productivity and busyness, myself included.
It seems we just keep digging further and further and I wonder when it will ever end.
I have felt so much conviction about the fact that we are not designed to live this way!
Join me as I share m...
2024-01-161h 09Say Grace with Perfect Fit NutritionSigns 2024 is your year of weight lossIt is 2024 and we are ready to get back to our weight loss focus!
The holiday season was fun and so many of our ladies kept losing even through Thanksgiving and Christmas, but we know that January always brings the most excitement for shedding those pounds!
Do you think 2024 is your year of weight loss? Tune in to today’s episode of Say Grace as I share 5 signs that 2024 will be your year to lose that weight!
Our Weight Loss Challenge Enrollment is OPEN! It closes Friday, January 5th and...
2024-01-0219 minSay Grace with Perfect Fit NutritionHow to reach your weight loss goals in 20242024 is upon us and this is when so many people start setting goals for their weight loss.
Before you dive off into another desperate weight loss attempt and come out feeling like a failure, I want to share 3 things that will help you reach your weight loss goals in 2024.
Listen to today's episode for the basics you need to lose weight this year!
5 Steps to Realistic Weight Loss Course just $10! - https://www.perfectfitnutrition.com/course/5-steps-to-realistic-weight-loss/
Tune into today’s episode of Say Grace Podcast as I talk abo...
2023-12-2640 minSay Grace with Perfect Fit Nutrition5 signs your weight loss won’t lastAs we are looking toward 2024 and making plans for ourselves in the New Year, weight loss is a common goal among so many women. On today’s episode, I want to share with you five signs that your weight loss will not last so that you can be sure to make the best choices when trying to lose weight this year!
5 Steps to Realistic Weight Loss Course just $10! - https://www.perfectfitnutrition.com/course/5-steps-to-realistic-weight-loss/
2023-12-1914 minSay Grace with Perfect Fit NutritionMenopause and weight loss- part 2On this two part Say Grace podcast, Constance has her Team Dietitian and weight loss expert, Stacy on to talk about menopause and weight loss!
Menopause is a common topic amongst their clients and the inevitable for all women! On the first part of this series, they laid the foundation for understanding menopause and how it affects our bodies and weight loss by discussing hormones and the role they play, the stages of menopause and how soon it can actually start, and what signs to look for.
Today they are diving deep into t...
2023-12-0553 minSay Grace with Perfect Fit NutritionMenopause and weight loss- part 1On this two part Say Grace podcast, Constance has her Team Dietitian and weight loss expert, Stacy on to talk about menopause and weight loss!
Menopause is a common topic amongst our clients and the inevitable for all women! On this two part series they first lay the ground work for understanding menopause and how it affects our bodies, specifically related to weight loss, and then they focus on how to best serve our bodies well while dealing with weight loss and still trying to feel good and lose weight.
Listen in to p...
2023-11-2840 minSay Grace with Perfect Fit NutritionPt.2- How our daughter’s food allergy changed usOn part two of this two part Say Grace podcast, Constance has Jess on to discuss the rare food allergy of their daughter called, FPIES- Food Protein Induced Enterocolitis Syndrome.
On the last episode they shared their experience leading up to the FPIES diagnosis. On this episode, Constance and Jess talk about how the shift after the diagnosis changed everything in their lives and they weren’t even expecting it!
Listen in to hear about how the years of FPIES not only affected how they ate, but how it altered Constance’s care...
2023-11-2145 minSay Grace with Perfect Fit NutritionPt.1- How our daughter’s food allergy changed usOn this two part Say Grace podcast, Constance has Jess on to discuss the rare food allergy of their daughter called, FPIES- Food Protein Induced Enterocolitis Syndrome.
FPIES rocked their worlds as young parents, but also unexpectedly became one of the biggest blessings for the family.
Listen to part 1 to hear about how they got the FPIES diagnosis, signs they recognized in hindsight, and how they moved forward as a family.
Make sure to tune in for part 2 next week to hear about the aftermath of the FPI...
2023-11-1449 minSay Grace with Perfect Fit NutritionFacing the holiday StressorsThe holidays are upon us and that brings a new layer of stress and exhaustion.
In today's episode of Say Grace, Constance talks about 5 areas of our lives that tend to affect us during the holidays- schedules, finances, people pleasing, grief and eating.
These things can steal our holiday joy if we let it!
Listen in to today's episode where Constance shares her experiences and thoughts on how to stay afloat in these areas this holiday season!
2023-11-0756 minSay Grace with Perfect Fit NutritionN-O-vember: Saying NO in NovemberThe past few months have been overwhelming and crazy busy for Constance, and we can only assume you are feeling the same. It has taken its toll and because of that, she is choosing to say NO in November.
On today's podcast she talks about how she is choosing to take back her peace and her mental health in November by claiming NOvember.
Listen in for reasons why saying no is important, how to say no, and 6 things to remember when deciding whether to say yes or no.
Let us know if you are...
2023-10-3147 minSay Grace with Perfect Fit NutritionBelieve in yourself to loseDo you believe in yourself?
Weight loss is nearly impossible if you don’t. So we need to work on our mindset and our self-belief to see that true long term weight loss!
On todays episode of Say Grace Podcast, Constance shares a recent video that she did with the members of PFN Weight Loss that is full of ways to start believing in yourself more!
Listen to Say Grace podcast today for practical tips for learning how to believe in yourself more!
2023-10-0334 minSay Grace with Perfect Fit NutritionHow to Stop Failing at Weight LossThe weight loss world is saturated with people who have continuously tried and failed at weight loss.
It is so heartbreaking and it is SO frustrating!
A few weeks ago Constance did a training on How to Stop Failing at Weight Loss and she wants to share it with you!
In this episode Constance shares three main ways to stop failing at weight loss so that you lose the weight and keep it off!
Listen to Say Grace podcast today for practical tips and honest conversation about w...
2023-09-1241 min
Made In MississippiConstance Shelby of Perfect Fit NutritionConstance Shelby is the founder of Perfect Fit Nutrition where she offers a Lean Queen Monthly Membership. It is a personalized calorie and macronutrient recommendation that helps you meet your weight loss goals. Constance shares with us her why behind starting her business through a few stories. She also shares with us some tips for how to "maintain don't gain" during the holidays. If you are interested in learning more, her website is perfectfitnutrition.com, and she is on Facebook and Instagram.
2020-11-2526 min