Say Grace with Perfect Fit Nutrition

Winter faves- What the PFN team is loving right now! Nov 19, 2024

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 our favorite past times,

our favorite splurges,

products that we love and more!

Whether you're looking for inspiration on how to make the most of the winter months or simply want to dive in on our chatter to get gift ideas, this episode is for you!

slippers

scalp massager

Zo exfoliating polish

How to do holiday meals and not gain weight Nov 12, 2024

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 before holiday meals,

-How to make your plate at the holiday meals (while including your faves),

-How to let go of guilt and shame around eating food at holiday gatherings

and much more!

Check out this episode to enjoy the holiday festivities while feeling confident and content with your weight loss progress.

Remember, it's all about balance, and this episode will help you navigate the holidays with ease and grace.

How I lightened up recipes Nov 05, 2024

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 that you will actually love instead of sifting through endless “healthy recipes” that turn out to be gross.
Identifying which ingredients in the recipe that can be the reason for the higher calorie/fat content.
Reducing or replacing the high calorie/fat ingredients while keeping the original flavors intact.

Put all this together and before you know it you will be creating dishes that TASTE GOOD but don't sabotage your weight loss!

Skinny Million Dollar Spaghetti Recipe: https://www.perfectfitnutrition.com/skinny-million-dollar-spaghetti-public/

Head into the holidays without gaining weight Oct 29, 2024

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 today!

Getting rest: Learn why getting enough sleep is crucial for making better food decisions and managing stress during this hectic time.

Stopping the Negative Loop: Break your negative thinking patterns from past holiday season! t! Let's your mindset so this year can be different.

You want to listen to this episode before the holiday crazy begins- and you may need to listen to it again for a reminder!

Remember, you DO NOT have to give up on your weight goals just because of the season! Let's talk about how to approach it to remain successful during the most wonderful time of the year!

4o mini

How to have sugar daily without blowing it Oct 22, 2024

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 effects of too much sugar
How much sugar we need to be consuming
Different types of sugar
Examples of common foods and their sugar content
How to reduce sugar intake without going cold turkey
A real day in the life example of how I cut sugar by 119 grams without removing any of my favorite treats!

You will leave this episode feeling encouraged about actually being able to make some practical changes in your sugar intake, instead of the constant feeling of defeat of not being able to cut sugar the way the other "experts" tell you to!

DO NOT miss this episode!

How I didn't gain weight at Disney World Oct 15, 2024

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:

The mental mindset- approaching food at Disney like I would at home,

How I was selective with the foods I did want to indulge in,

How I made sure to focus on water even when vacation makes that more difficult,

And how I understood the actual calorie offset from all the walking that I did compared to what I was eating.

I also shared some of the fun treats that I enjoyed!

Listen in to this episode of Say Grace to learn how I used a balanced approach for Disney World and did not gain a pound!

When protein isn't your fave Oct 08, 2024

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 her favorite ways to get her protein in!

Join us on today's episode as she shares her tricks for getting in her protein while working a busy job on her feet with quick meals and easy snacks!

You will walk away from this episode with new wisdom and tons of new food ideas! Don't miss it!

Protein and why it matters in weight loss Oct 01, 2024

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 to the truth about protein!

Why online calorie calculators could ruin your weight loss Sep 24, 2024

Online 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!

Weight loss mindset #3- accepting better not perfect Sep 17, 2024

Welcome 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 getting it perfect!

Tune in to today's episode as I discuss how to get over the perfectionist mindset and make lasting habits that lead to forever weight loss!

Weight loss mindset #2- knowing your worth Sep 10, 2024

Welcome 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 deep on how turning your eyes away from your thighs and towards the Lord could be the shift that changes everything.

Weight loss mindset #1- change negative thinking Sep 03, 2024

When 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 Monday- sign up here! https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

Breastfeeding and weight loss pt-2 Aug 27, 2024

We 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,

-Foods to eat and pair to make sure you are staying full,

-Supplements and exclusions while breastfeeding, and

-Things to remember on your breastfeeding weight loss journey!

Tune in now for part two of all things breastfeeding and weight loss!

Water for weight loss Aug 20, 2024

We 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 for Weight Loss Week Sign Up-https://www.perfectfitnutrition.com/water-for-weight-loss/

Breastfeeding and weight loss pt-1 Aug 13, 2024

We 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 second episode we will dive deep 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,

-Foods to eat and pair to make sure you are staying full,

-Supplements and exclusions while breastfeeding, and

-Things to remember on your breastfeeding weight loss journey!

Listen in now for part one of all things breastfeeding and weight loss!

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Free Water for Weight Loss Week Sign Up-https://www.perfectfitnutrition.com/water-for-weight-loss/

Snapping back into a healthy routine Aug 06, 2024

Ready 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 head into fall!

Free Water for Weight Loss Week Sign Up-https://www.perfectfitnutrition.com/water-for-weight-loss/

This is how we grocery shop- part 2 Jul 16, 2024

On 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!

This is how we grocery shop- part 1 Jul 09, 2024

On 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!

Drinking alcohol and losing weight Jul 02, 2024

A 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!

When your summer body ain't ready Jun 25, 2024

About 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!

How faith and the mind impact our health with Rebecca Turner part 2 Jun 18, 2024

Today’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

How faith and the mind impact our health with Rebecca Turner-part 1 Jun 11, 2024

On 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 series today!

Circadian rhythm + weight loss Jun 04, 2024

On 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 episode, I offer recommendations for getting your circadian rhythm back on track to ensure your body is functioning at it’s best to serve you well!

If you have felt “off” in a number of ways lately, I highly recommend listening to this episode!

Tracking your food to lose weight May 28, 2024

On 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 you need motivation to start (or get back to) tracking, listen in today!

Challenge enrollment- doors close May 31! https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

How to know when to stop eating May 21, 2024

Do 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 INFO:

https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

When God speaks and we listen May 14, 2024

Today 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!

Insecurity in a swimsuit May 07, 2024

Summer 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 and how I made some changes to overcome them!

How I would lose 10lbs by summer Apr 30, 2024

Summer 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!

Exercise and weight loss- part 2 Apr 23, 2024

I 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 little bit more about how exercise can fit in with your weight loss goals with the right outlook and focus!

And then we dive into our fun Q&A session with surprise questions for each other about exercise, nutrition and weight loss. I share my WORST recipe creation fail to date and don't miss her favorite playlist to workout to... it had me giggling!

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You can learn more about Erin at @thebarr.e on instagram or email her at erintate.barre@gmail.com

What is PFN Weight Loss? Apr 16, 2024

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/

Exercise and weight loss- part 1 Apr 09, 2024

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 detailed info on how often and what kind of exercise you can do to achieve your goals!

Come back for Part 2 of this series in two weeks where we will talk more in depth about types of exercise, rest days, more specifics on weight loss and exercise and share our answers on a fun surprise fitness related Q&A!

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You can learn more about Erin at @thebarr.e on instagram or email her at erintate.barre@gmail.com

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PFN Weight Loss Waitlist-https://www.perfectfitnutrition.com/closed/

Talk dairy to me: All about dairy and health with Donna Speed Apr 02, 2024

It 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 dietitians as we talk about one of my favorite food groups!

How to enjoy celebrations and lose weight Mar 26, 2024

On 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!

Why you struggle to enjoy celebrations AND lose weight Mar 19, 2024

Weight 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!

3 things I do daily to improve my health Mar 05, 2024

As 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

Things we are loving right now with Christa Feb 27, 2024

On 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:

The power of love from others in weight loss Feb 20, 2024

Did 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-weight-loss-doors-open/

Keeping our marriage love alive and why it matters Feb 13, 2024

Continuing 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 learn, but we are so thankful for what we have learned so far!

Challenge enrollment-https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

Loving yourself through the weight loss journey Feb 06, 2024

For 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 Necessary
Practicing Gratitude
Retraining Your Thoughts and Words

Join me as we dive into what self-love should really mean and how we can get there for ourselves!

FREE Cooking for Weight Loss Week sign up-https://perfectfitnutrition.com/cooking-for-weight-loss/

Meal prepping for weight loss Jan 30, 2024

While 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 wasting my entire Sunday plus all my tips for things that are important to have to make meal prep feel easier and doable!

Meal planning for weight loss Jan 23, 2024

On 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 been because of it!

Seeking peace in 2024 Jan 16, 2024

On 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 my new peace focus and dive in deep on specific areas of chaos. I am sharing some inspiration gained from a new Bible study that has really motivated me to look at peace differently

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Also don’t miss the end where I share my plan for enjoying life’s gifts and approaching my days in a more peaceful way.

Signs 2024 is your year of weight loss Jan 02, 2024

It 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 we start January 8th! Get in now!

http://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

How to reach your weight loss goals in 2024 Dec 26, 2023

2024 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 about how to reach your weight loss goals this year!

5 signs your weight loss won’t last Dec 19, 2023

As 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/

Coping with food during the holidays Dec 12, 2023

Overeating on all the good things is so common during the holidays.

There is more stress, more alcohol, less rest and more overwhelm across the board!

We tell ourselves "I won't do this again" or "Just one more bite" until we find ourselves going back on our word. This leaves us frustrated and feeling like a failure but there is so much more to it than that!

On today's episode of Say Grace we are going to talk about how normal coping with food actually is (and how science backs that!) plus some life things that could exacerbate the struggle! At the end I am going to share some of my tips for ways to combat this and stop using food during stress!

Weight Loss Challenge Waitlist:https://www.perfectfitnutrition.com/closed/

Menopause and weight loss- part 2 Dec 05, 2023

On 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 the effect menopause has on our weight loss and specific areas of our body related to weight loss, how our intake should change during cycle times to best accommodate our hormones and how to eat to best serve your body during menopause.

Tune in now to learn all things menopause and weight loss!

Menopause and weight loss- part 1 Nov 28, 2023

On 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 part one today as they discuss hormones and the role they play, the stages of menopause and how soon it can actually start and how menopause affects the body!

Make sure to tune in for part 2 next week as they dive deep into the effect menopause has on our weight loss and specific areas of our body related to weight loss, how our intake should change during cycle times to best accommodate our hormones and how to eat to best serve your body during menopause.

Pt.2- How our daughter’s food allergy changed us Nov 21, 2023

On 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 career and outlook.

Pt.1- How our daughter’s food allergy changed us Nov 14, 2023

On 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 FPIES diagnosis, what the change meant, and how it completely changed Constance’s life, purpose and their family direction.

Facing the holiday Stressors Nov 07, 2023

The 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!

N-O-vember: Saying NO in November Oct 31, 2023

The 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 in with us for NOvember at support@perfectfitnutrition.com or on our social at Perfect Fit Nutrition!

Our new and improved weight loss program! Oct 10, 2023

This episode is dedicated to laying out the details of our updated weight loss program, Perfect Fit Nutrition Weight Loss.

We have taken the things that our clients love from all of our programs, and rolled them into one amazing program!

Listen in to see where this switch stemmed from and what it means moving forward.

Doors for enrollment open TODAY and will close on Sunday. Do not wait!

Believe in yourself to lose Oct 03, 2023

Do 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!

How to Stop Failing at Weight Loss Sep 12, 2023

The 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 where we go wrong in trying to lose weight and how to fix it!

An easy way to build healthy habits Aug 29, 2023

When trying to get healthier, there is no shortage of tips and tricks for what to do. Everywhere we look we see ideas for what to do to help lower the number on the scale! But the real struggle, and what no one is talking about is what happens after you try to implement all of these things!

New habits are hard to adopt and we too often find ourselves giving up and going back to our old ways. There is a reason for this cycle and a way to overcome it!

On today's episode of Say Grace Podcast I am sharing my favorite trick for building healthier habits.

How the Shelbys go out to eat Aug 22, 2023

Eating out can feel very overwhelming when trying to lose weight if we let it.

On this episode of Say Grace Podcast, Constance has her husband, Jess, back on to talk about how they go out to eat!

They talk about how they eat on a normal weeknight dinner out or a weekend out with kids or family and then they get into how they do date night dinners and why they approach them differently!

Listen in today for easy, honest, and funny conversation about going out to eat with Constance and Jess!

Grace in your weight loss Aug 15, 2023

Grace is often overlooked in the weight loss industry and Constance believes that it is the missing link to losing weight consistently and keeping it off.

We will never be perfect in our eating or health attempts, no matter how hard we try. So without grace, we find ourselves in a cycle of shame and regret, eventually giving up on our goals.

On today's episode of the Say Grace Podcast, Constance dives into two types of grace and how these matter in your daily weight loss journey!

Part 2- My favorite kitchen tools Aug 08, 2023

PART 2!

Losing weight can require some time in the kitchen, and Constance is all about making the kitchen feel as easy and natural as possible!

On this episode she will be sharing the second half of her favorite kitchen tools and why they made the cut.

Listen in to hear all about how these things have made her life easier. And check out the link below for links to these items!

https://www.perfectfitnutrition.com/my-favorite-kitchen-tools-part-2/

Bouncing back after summer with the PFN team Aug 01, 2023

Vacations and lazy summer fun are coming to an end as we gear up to head into the fall and back-to-school season.

On today's episode, Constance invites two of the Perfect Fit Nutrition team members to talk about how they bounce back after wrapping up vacations and summer schedules!

Listen in today for easy conversations about different seasons of life and how that affects hitting reset after the summer fun ends!

Part 1-My favorite kitchen tools Jul 25, 2023

Losing weight can require some time in the kitchen, and Constance is all about making the kitchen feel as easy and natural as possible!

On this episode she will be sharing some of her favorite kitchen tools and why they made the cut.

Listen in to hear all about how these things have made her life easier. And check out the link below for links to these items!

https://www.perfectfitnutrition.com/my-favorite-kitchen-tools-part-one/

Are you REALLY hungry? Jul 18, 2023

When reflecting back on our eating for the day, sometimes the lines can be blurry on if we were really hungry or not. Today I am going to talk about 4 main types of hunger and help you figure out which you are experiencing!

Listen to today's episode as Constance talks about 4 main types of hunger and how to know which you are experiencing. From there you can take her practical advice in this episode to identify which type of hunger you are experiencing and what actions to take next so that your weight loss efforts aren't ruined!

I gained 4 pounds in the Dominican Republic Jul 11, 2023

Constance her husband went to the Dominican Republic for their anniversary a few weeks ago. They ate and drank and enjoyed their life away. But as a result, Constance knowingly gained 4 pounds!! (gasp) The weight loss coach gained 4 pounds! On today's episode Constance talks about how she's feeling about that weight gain and how she is working to get it off.

Listen to this episode to hear all about Constance's trip, why she gained the weight and how she is mentally and physically working to get it off!

4 ways to meet your goals and see results Jul 04, 2023

When you finally decide to make a change, it usually comes with big motivation and great intentions.

Unfortunately, oftentimes you find yourself giving up shortly after, resulting in feeling like a failure.

This is likely because you don't know how to properly set goals that are actually reachable!

On today's episode Constance shares 4 ways to meet your goals and actually see results! Listen now!

My personal journey with fitness Jun 27, 2023

The pressure to exercise can feel very overwhelming to the busy woman, and Constance knows that feeling well.

On today's episode she talks about her journey with fitness, from high school until now, and how as her life and priorities have changed, her exercise routine has changed too.

Listen in to hear all about the different exercise programs she has tried and how they were helpful, what works best for her now in her busy mom stage, and how she has learned to give herself grace when she just can't fit it in.

Why we need water to lose weight Jun 20, 2023

We 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 Drinking Challenge

https://www.perfectfitnutrition.com/water-drinking-challenge/

How I give myself grace Jun 13, 2023

Your mentality towards yourself and others can hugely impact your weight loss goals. If you cannot forgive or accept others in your life, it can be very hard to forgive and accept yourself.

Constance has been working for years to accept grace for herself and to give to others the grace that has already been given by God.

Listen to this episode for Constance's experience and tips for stepping into grace and living a more free life.

How I found confidence in a swimsuit Jun 06, 2023

It is summer time and we are all ready for the warm weather activities. The beach, pool and other fun vacations can be so exciting to plan for and think about, but when the time comes we can find ourselves insecure and overwhelmed.

Today Constance talks about her past with feeling insecure in a swimsuit and some personal changes she made to become more confident and feel better in her swimsuit!

3 things you need to lose weight and keep it off May 30, 2023

Everybody is looking for that magic bullet for weight loss.

Unfortunately, so many people search forever, thinking they have found the next best thing, just to wind up disappointed and even more frustrated with their attempts to lose weight.

Today, Constance shares three things you really need to lose weight and keep it off for good.

How I eat on vacation May 23, 2023

Vacation season is HERE and going on vacation while trying to lose or maintain weight can feel so stressful and overwhelming!

Not to mention, vacations are meant for relaxing and memories, not meal-prepping and stress!

Constance refuses to miss out on the good stuff when out of town. Listen to this episode for 5 of her practical tips on how she eats on vacation without gaining weight!

How the Shelbys do dinner. May 11, 2023

Dinnertime can feel so overwhelming and stressful, especially when trying to lose weight!

On today's episode of Say Grace, Constance invites her husband on and they discuss how their family does dinnertime to keep it low-stress and enjoyable.

They talk about how they balance schedules and meal planning, their top dinner recipes, and their top 5 tips for a tolerable dinnertime experience with kids.

I drink wine and eat cookies May 11, 2023

When we think about losing weight, we automatically think about depriving ourselves of the foods we love.

On today's episode of Say Grace, Constance talks about why depriving ourselves of our favorite things does not last. She elaborates on labeling foods and what it does to our minds! Negative thoughts about food can lead to negative thoughts about ourselves and set us up for impossible expectations!

Constance also shares the foods that she regularly enjoys and her tips for how she does that without gaining weight!

Why weight loss feels hard May 11, 2023

We always have the highest hopes for ourselves when we come across a new weight loss program. Not to mention, they make it look so easy and like you have all you need to get it done. But we all know that after the newness wears off, it isn’t as easy as it seems.

Why can’t we get it together and lose the weight?

In this episode Constance talks about her previous experiences trying to lose weight and how she failed terribly!

Listen along for the top 4 reasons for why weight loss is hard and how to overcome them!

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