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PODCAST

Say Grace with Perfect Fit Nutrition

Constance Shelby

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

49:32

Losing weight after babies with PFN Client, Karli Todd

Say Grace with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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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38:35

Holiday stress eating: understanding and overcoming...

Say Grace with Perfect Fit Nutrition ·

2024/11/26

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 alone, and it’s totally normal. I'm breaking down the science behind those cravings and sharing why the

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44:08

Winter faves- What the PFN team is loving right now!

Say Grace with Perfect Fit Nutrition ·

2024/11/19

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

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27:57

How to do holiday meals and not gain weight

Say Grace with Perfect Fit Nutrition ·

2024/11/12

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

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27:19

How I lightened up recipes

Say Grace with Perfect Fit Nutrition ·

2024/11/05

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

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23:30

Head into the holidays without gaining weight

Say Grace with Perfect Fit Nutrition ·

2024/10/29

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

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45:50

How to have sugar daily without blowing it

Say Grace with Perfect Fit Nutrition ·

2024/10/22

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

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35:01

How I didn't gain weight at Disney World

Say Grace with Perfect Fit Nutrition ·

2024/10/15

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

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57:01

When protein isn't your fave

Say Grace with Perfect Fit Nutrition ·

2024/10/08

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

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37:03

Protein and why it matters in weight loss

Say Grace with Perfect Fit Nutrition ·

2024/10/01

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!

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27:06

Why online calorie calculators could ruin your weight...

Say Grace with Perfect Fit Nutrition ·

2024/09/24

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!

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41:54

Weight loss mindset #3- accepting better not perfect

Say Grace with Perfect Fit Nutrition ·

2024/09/17

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

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37:20

Weight loss mindset #2- knowing your worth

Say Grace with Perfect Fit Nutrition ·

2024/09/10

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

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