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SAY GRACE | Forever Weight Loss for Overwhelmed Women, Consistency, Realistic, Mindset Motivation, No Restrictions
SAY GRACE | Forever Weight Loss for Overwhelmed Women, Consistency, Realistic, Mindset Motivation, No Restrictions
Losing weight while juggling many responsibilities can feel overwhelming. This weekly show, hosted by registered dietitian and weight loss expert Constance Shelby, offers real-life talk about the things that hinder and help your weight loss journey. From food to faith to family, she answers questions and teaches how to Say Grace through the tough stuff.
Episodes
Why you keep self-sabotaging: a conversation about trauma, healing and freedom with Carrie Watts
This conversation is so good.
I sat down with Carrie Watts, author, speaker, writing coach, and host of the Saved and Strong podcast and what started as a conversation about healing turned into one of the most important things I think you'll hear all year.
Here's what I know from working with women:
So many of you are doing the work.
You're tracking, you're trying, you're showing up.
And yet somet
Why you keep starting over in your weight loss and how to fix it
I know this dance.
Every Monday you start fresh. Motivated, planned, ready.
And by Friday you are back in the same patterns, telling yourself you will just start again next week.
I need you to hear this today- nothing is wrong with you.
It is not a willpower problem.
It is a brain problem.
We all have it, but to fix it, you have to fully understand what is going on so that you stop blaming yoursel
Quick meals I am making for my busy season
Tired of dinnertime feeling like the biggest chore of your life?
I know, sis. We are all running 100mph, so a healthy dinnertime routine can feel so heavy!
I am about to have a newborn, so now more than ever, there is no time for dinner to consume my thoughts or my days- I know all my busy ladies out there feel this!
So today I am sharing three practical tips for how to make dinnertime quick, easy
The weight loss breakthrough you've been waiting for
You have tried to build healthy habits before.
And you started strong.
And then life happened and it fell apart… again.
And now you are starting to wonder if weight loss consistency is some kind of skill that other people have and you don't.
It is not.
But there IS a reason you keep ending up in the same place.
Today we are getting into why losing weight and maintaining your habits feels so
You've tried everything to lose weight and nothing works- Here's what's really going on
If you have ever said "I have tried everything, and nothing works,” this episode is for you.
We are seeing more and more women getting so desperate that they are grabbing whatever is next:
the shot they didn't really want,
some random supplement from their timeline,
an insane cleanse… just to see if SOMETHING will finally move the needle.
But here is the truth: You are searching for an answer
How to STOP hating pictures of yourself
What if we could walk into swimsuit season feeling confident in photos, even if our goal weight is not yet met?
It is possible, and today I am sharing my tips for how.
This episode is for the woman who is tired of hiding from her reflection.
At 35 weeks pregnant and heading straight into swimsuit season, you can trust that I fully understand being uncomfortable with photos or a mirror right n
Should you fear grey-market peptides? (yes.)
Everyone is talking about peptides right now. Your feed, friends, and gyms...are all flooded with the peptide hype.
They are being marketed as quick solutions for fat loss, recovery, and health improvement. If you aren't careful, you can convince yourself that because they are everywhere, they must be worth it.
But behind the claimed "incredible biohacking benefits" we are hearing about everywhe
When the sugar cravings are strong in your weight loss
Sugar cravings feel impossible to control?
You’re not alone... and nothing is wrong with you!
In this episode, I’m sharing 5 realistic ways to handle sugar cravings when you love sweets and want to lose weight (without cutting it out completely).
From breaking the craving cycle to simple strategies that actually work in real life, this will help you feel more in control, without the all-o
How she lost 130 pounds NATURALLY (and kept it off)
Sis... you are in for a real treat with this episode…
If you’ve ever felt like losing a significant amount of weight is impossible for you, this conversation is going to change that.
Today, I’m sitting down with Beverly Sykes, who has lost 130 pounds naturally and kept it off for years with Perfect Fit Nutrition.
But what makes Beverly’s story so powerful isn’t just the transformation… it’s how sh
The ONE thing you need for successful weight loss
So many women are searching for the one thing that will finally make weight loss work.
A better plan.
A new program.
The right foods.
The perfect routine.
And right now, with pills and shots being the loudest answers out there, it’s easy to believe the solution must be something outside of you.
But in this episode, I’m sharing the one thing you actually need for successful weight loss, and why con
Why stress is making weight loss so much harder right now
Do you feel like you are doing everything “right,” but weight loss still feels harder than it should?
I am seeing this more and more by the day...
and chronic stress and anxiety may be the problem.
In this episode, I am diving in on how living in constant fight-or-flight affects:
your body,
your hunger hormones,
your cravings,
and your ability to stay consistent with weight loss.
You’ll learn
Mental Clutter- 3 things that are helping me
Mental clutter is so widespread in today’s culture, and I am watching it constantly consume and distract women from doing the things they desire most.
I am a victim of this just the same!
On this episode, I am sharing the top 3 things that are helping me to cut the noise and remove the mental clutter in my day to day so that I can focus on what matters most.
Listen in to hear how I am:
Starting t
You overate, now what?
It happens to everyone, but sometimes it can feel like it’s just you.
The shame of overeating can feel so heavy and overwhelming that it makes you feel hopeless for even trying.
But you have to know that you are not alone.
What happens after the overeat is usually the worst part and on today's episode I give you all the steps for what to do after an overeat so that you STOP the spiral1
How we love each other, with my husband, Jess (pt 2)
We are back with Part 2 of our love chat with my husband, Jess!
On Part 1, we shared the behind-the-scenes of our relationship and details on how we have grown since then.
But today, we are diving in deeper on the specifics of different areas of our marriage that we feel are important for loving each other well.
We talk through our non-negotiables, how intentional time together has shifted over th
How we love each other, with my husband, Jess (pt 1)
In honor of Love month, I brought my husband back on the pod to talk about all things LOVE!
Reaching health and weight loss goals is nearly impossible when you feel like your relationships are broken, so this topic is just as important as any other here at Say Grace!
I often get asked about Jess and my story, as well as how we do things in our relationship. So, in this two-part episode, we are sha
Building meals that don't feel like dieting
If weight loss food starts to feel boring or gross, we will quickly avoid it like the plague.
So on today's episode, I am sharing seven practical ways to build meals that keep you full, taste great, and support sustainable weight loss.
From food suggestions to mindset techniques to how to keep your favorite treats, tune in to this episode for tons of ideas and strategies to keep your weight loss
Sisters + scale talk: pregnancy weight gain with my sister, Christa
On today's episode of Say Grace, I sat down with my sister Christa, and we talked allll things pregnancy and weight gain!
While pregnancy is such a blessing, the toll it takes on our bodies and minds is often overlooked.
From being uncomfortable, to social media pressures, to postpartum body issues, to preparing for the life change in it's entirety, we dive in deep on all the struggles that come
From healing to alignment: what I am leaning into in 2026
2025 was a wild year. And while I was not prepared for what to expect, I am so thankful it happened.
After spending so much time focused on regulation and how to lower my anxiety, I finally feel renewed and ready to take on life again! Instead of focusing on "fixing" like I did in most of 2025, I feel like 2026 is a time for growing!
With so much change ahead, I must be intentional about how I a
How to make a lifestyle change in 2026
Weight loss is always a goal at the beginning of the year, but I want you to make 2026 the year that you actually keep it off.
To lose weight without the regain, you have to create habits that you can actually keep- it has to be a lifestyle change.
And on today's episode I am sharing my top 4 ways to make a change that sticks in 2026!
Listen in for 4 powerful focuses that will not only help
Making 2026 the best year yet- my top 5 tips that actually work
The New Year is upon us and I want to see you succeed in 2026!
In this episode I am sharing my top 5 tips to ensure that you start your New Year goals off right, so that they actually stick this time!
You are done with setting goals that you never actually achieve- let's make 2026 your best year yet!
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For more help losing weight realistically, join me for my FREE upcoming class on how to Sh
Releasing perfectionism in food, body and goals while building confidence in your day-to-day
On today's episode, I am so excited for you to hear this conversation with my sweet friend Lisa Vee!
Lisa is a former corporate sales leader turned women's confidence coach, and she shares the details on how she completely shook up her life to become the person she is today.
We talk about:
-eating disorder recovery,
-divorce,
-motherhood and how it reshaped her,
-and the work she does to help
Illness, pregnancy, trust- How my life has changed in a year, with guest: my husband, Jess
If you have listened this year, then you know that I went through some health changes as well as some major life changes in 2024 and 2025. I have given you bits and pieces, but today Jess and I are sharing the entire story.
The way I had been living and managing stress my entire life began to affect my health. And my health pushed me to a limit that I could no longer ignore at the end of 2024. I
Top 10 holiday table tips
We are in the midst of the holiday season, and more than anything I want to help you wake up January 1st without saying "what have I done?" about your weight loss!
So in today's episode, I am sharing my top 10 practical tips to handle holiday parties and family meals without the guilt or extra weight.
Topics include things like setting your season goals, managing family dynamics, practicing bounda
Losing weight and keeping it off as a mother-daughter duo
In this episode of Say Grace, I sit down with mother-daughter duo Pam and Emma to talk honestly about their long journey with weight loss. Weight loss has been a part of each of their lives for as long as they can remember, but nothing has felt sustainable until now.
We talk about how they support each other in the day-to-day, practical strategies that worked for them, how to stay on track throug
The shift in weight loss culture with PFN Dietitian, Stacy (part 2)
We are back with Part 2 with PFN Team Dietitian Stacy, talking about the shift in weight loss culture and several things that are contributors.
Today, we dive deeper into how social media can shape expectations through things like:
AI and unrealistic perceptions,
The misuse of information that sets us up to fail
too much noise that can magnify shame.
But, social media has not just negatively im
The shift in weight loss culture with PFN Dietitian, Stacy (part 1)
On this two-part episode, I have Team Dietitian, Stacy, on and we dive deep into weight loss culture and how it has shifted over the years.
From perception to recommendations, nothing is the same in the weight loss space.
Today we cover topics like:
Two main paths for weight loss mindset
Old fad diets
Shifts in social pressures
The impact of GLP-1 use
How other changes in society have reshaped ho
The things I struggle with most right now
In today’s episode, I am sharing some of my biggest struggles in my day-to-day life.
I know that most days you come here seeking expertise, but I think it is important that I often remind you that I have major struggles just like you.
Relating with others can be so empowering and be the encouragement that we need to just. keep. going. and it is part of my mission to always be totally transparen
The 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 o
Part 2 with Ann Lauren- How she’s lost 34 pounds so far
Ann 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 cons
Finally 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
Quick meals with the PFN team
Fall 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
What overwhelm is doing to women in weight loss
Overwhelm 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!
The magic number in weight loss
You 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
What my Mammaw taught me about food.. and a lot of other things
Grandmothers 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
From hustling to healing- how a work trip changed my life
Isn’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 men
Finding balance and overcoming comparison with PFN Plus client, Claire Bush
We 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
The battle between weight loss and enjoying your food
Do 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 toda
3 steps to confidence in your eating
If 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
5 tips for losing weight when you have no time
If 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
Is 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
Breastfeeding, Motherhood and Weight Loss with PFN Plus Client, Lacy Pace and Former PFN Team Member, Candace Smith
On 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 th
Eating Mexican and losing weight
Feel 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 a
Eating vegetables with PFN Team Dietitian, Stacy Everett
On 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
A 1 minute habit that will change your weight loss
Life 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 overeati
Weight loss when it can't be perfect with PFN Plus Client, Laura Freeman
Today’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
3 tips to lose weight during summer chaos
For 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
Successfully losing (and maintaining) weight with GLP-1 or without
On 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 mak
Are 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 succe
The GLP-1 craze: my honest take as a weight loss dietitian
Part 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 th
GLP 1 and weight loss: 3 part series
I 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 th
Is 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
When your weight loss goal is so far away
Weight 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
Weight loss and hard seasons with PFN member, Grace Massey
I 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 real
How to eat normal food and lose weight
If 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 yo
3 ways to make healthier choices in your day-to-day
When 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 o
Food freedom and self-love in weight loss with PFN Plus member, Emilie Dantin
On 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 u
5 water tips to maximize your weight loss
Water 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
The first place you fail in weight loss
Today 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 decisio
4 reasons you may not be losing weight if you exercise
Do 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 bod
5 ways I model a healthy relationship with food to my kids while in a weight loss mindset
As 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 get
3 requirements when cooking for weight loss
In 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
Weight loss in seasons with PFN client, Kristin Wesson
This 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
Gardening 101 with Emily Grohovsky
On 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 COVI
Losing weight after babies with PFN Client, Karli Todd
Y'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 em
3 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
Do 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 (spoile
#1 tip for consistency in your weight loss habits in 2025
In 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
What 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
How to stop failing at weight loss in 2025
Ready 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 act
Building 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 s
Going out to eat with Jess
On 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 ba
Holiday stress eating: understanding and overcoming overeating
Stress 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 a
Winter 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 tal
How to do holiday meals and not gain weight
The 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 bef
How I lightened up recipes
If 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 tha
Head 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 D
How to have sugar daily without blowing your weight loss
At 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 effect
How I didn't gain weight at Disney World
My 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
When protein isn't your fave
On 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
Protein and why it matters in weight loss
There 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
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