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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

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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39:06

Weight loss mindset #1- change negative thinking

Say Grace with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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 with Perfect Fit Nutrition ·

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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35:15

Snapping back into a healthy routine

Say Grace with Perfect Fit Nutrition ·

2024/08/06

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

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22:00

This is how we grocery shop- part 2

Say Grace with Perfect Fit Nutrition ·

2024/07/16

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!

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26:05

This is how we grocery shop- part 1

Say Grace with Perfect Fit Nutrition ·

2024/07/09

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!

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32:35

Drinking alcohol and losing weight

Say Grace with Perfect Fit Nutrition ·

2024/07/02

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!

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23:25

When your summer body ain't ready

Say Grace with Perfect Fit Nutrition ·

2024/06/25

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!

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35:48

How faith and the mind impact our health with Rebecca...

Say Grace with Perfect Fit Nutrition ·

2024/06/18

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

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43:20

How faith and the mind impact our health with Rebecca...

Say Grace with Perfect Fit Nutrition ·

2024/06/11

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

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48:45

Circadian rhythm + weight loss

Say Grace with Perfect Fit Nutrition ·

2024/06/04

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

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29:30

Tracking your food to lose weight

Say Grace with Perfect Fit Nutrition ·

2024/05/28

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

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30:00

How to know when to stop eating

Say Grace with Perfect Fit Nutrition ·

2024/05/21

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

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40:40

When God speaks and we listen

Say Grace with Perfect Fit Nutrition ·

2024/05/14

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!

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36:50

Insecurity in a swimsuit

Say Grace with Perfect Fit Nutrition ·

2024/05/07

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

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