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PODCAST

SAY GRACE | Forever Weight Loss for Overwhelmed Women, Consistency, Realistic, Mindset Motivation, No Restrictions

Constance Shelby- Dietitian/Weight Loss Expert

Losing weight while juggling 100 other things in your life can feel overwhelming and impossible. While weight loss is totally worth it once you get there, the in-between can feel kind of blurry. Lasting weight loss happens for those who will accept that life isn’t going to look perfect, but still try their best anyway. In this weekly show, Constance Shelby, a mom, wife, registered dietitian, and weight loss expert brings real-life talk about the things that hinder and help your weight loss

health & fitness nutrition

All Episodes

34:56

When your weight loss goal is so far away

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/04/22

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 how to get motivated for your long-term weight loss goals, this is the episode for you!

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52:19

Weight loss and hard seasons with PFN member, Grace...

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/04/15

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 realistic expectations into your daily life is what leads to consistent habits and losing the weight for

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27:14

How to eat normal food and lose weight

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/04/08

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 you get to a comfortable place of not only losing weight without restriction but finding balance in your

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25:25

3 ways to make healthier choices in your day-to-day

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/04/01

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 only helpful on their own, but they lead to even more healthy decisions, as you will quickly understand

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01:00:56

Food freedom and self-love in weight loss with PFN...

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/03/25

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 up about the mindset shifts that have changed everything. We dive deep into Emilie's progress over the

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20:28

5 water tips to maximize your weight loss

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/03/18

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 your day to day- and I am spilling all the tea (🤪) on how on today's episode! Tune in for five super

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37:13

The first place you fail in weight loss

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/03/11

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 decision was not built on a strong foundation, rather a wobbly one built out of emotions. So as quickly as it

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36:31

4 reasons you may not be losing weight if you exercise

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/03/04

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 body and the reasons WHY these things may be causing the scale to look wonky. Plus I share several tips

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33:48

5 ways I model a healthy relationship with food to my...

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/02/25

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 getting the kids involved in the kitchen to teaching them how to listen to their bodies, these practical

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28:05

3 requirements when cooking for weight loss

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/02/18

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 “healthy cooking” means for you, setting up your kitchen for easy, stress-free meals, and how to meal

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36:43

Weight loss in seasons with PFN client, Kristin Wesson

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/02/11

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 habits and mindset along the way. On this episode Kristin gets honest about balancing weight loss goals

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42:27

Gardening 101 with Emily Grohovsky

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/02/04

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 COVID-19 pandemic. In this episode she shares benefits of gardening plus several practical tips for even

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49:32

Losing weight after babies with PFN Client, Karli Todd

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/01/28

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 embodies what it means to be a PFN member- in the throws of motherhood, working a demanding job, not

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44:10

3 ways to lose belly fat

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/01/21

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,

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33:34

Do you have to meal prep for weight loss?

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/01/14

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. Plus, I’ve got

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35:43

#1 tip for consistency in your weight loss habits in...

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2025/01/07

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 staying consistent in your weight loss efforts... and it may surprise you. But I can promise you, if

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40:40

What matters most in 2025 weight loss + 3 steps for...

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2024/12/31

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

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41:08

How to stop failing at weight loss in 2025

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2024/12/24

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 actually achieve those weight loss goals in 2025!

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29:55

Building healthy habits next year!

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2024/12/17

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 stick this year!

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50:02

Going out to eat with Jess

SAY GRACE | Forever Weight Loss for Overwhelmed... ·

2024/12/03

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 balancing health, budgets, and still eating the yummy foods!

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