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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

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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38:35

Holiday stress eating: understanding and overcoming...

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

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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 | Forever Weight Loss for Overwhelmed... ·

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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39:06

Weight loss mindset #1- change negative thinking

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

2024/09/03

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

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27:49

Breastfeeding and weight loss pt-2

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

2024/08/27

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

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38:29

Water for weight loss

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

2024/08/20

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! . . Free Water for Weight Loss Week Sign

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29:56

Breastfeeding and weight loss pt-1

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

2024/08/13

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

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