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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 journey. From food to faith to family and anything in between, she answers questions on weight loss and teaches you how to Say Grace through the tough stuff.
Click the follow button so you never miss an episode!
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 journey. From food to faith to family and anything in between, she answers questions on weight loss and teaches you how to Say Grace through the tough stuff.
Click the follow button so you never miss an episode!
118 Episodes
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A few months ago, we got a gut-wrenching anonymous post in our PFN Weight Loss community.
The overwhelm that she felt as a mother and wife, plus the pressure she was holding to lose weight became unbearable, so she reached out for support.
The response was so powerful that it brought tears to my eyes.
Today I am sharing the post and my six point response in detail. Because I know that if one of my own clients felt this way about weight loss, there are so many other women out there who do, too.
If the thought of weight loss brings shame, overwhelm, or exhaustion to mind, you do not want to miss this episode.
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Get your copy of the Fruitful Goal Journal to help you align your goals with God's plans!
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Ann Lauren is a long-time PFN turned PFN+ client who is now down 34 pounds and counting!
On Part 1, we dove in on her weight loss struggles and began discussing her journey into motherhood, ending on an emotional note about surrender.
On today’s episode, we pick up there with her weight gain during pregnancy, the weight loss struggle afterwards, and the changes she made that finally created a consistent and doable weight loss habit.
Ann Lauren gets detailed in her approach to weight loss and you will see it is far from perfect, but it works!
If you have ever felt like you are constantly starting and stopping in your weight loss, this is the episode for you!
On this two-part episode, I sit down with current PFN Plus member Ann Lauren Wyatt.
Ann Lauren has tried a lot of weight loss strategies and has even been with PFN for a while- she just struggled to stay consistent!
After joining PFN Plus, she has finally found her rhythm and is down 34 pounds while living out a healthy and balanced lifestyle!
On today’s episode, we dive into her past weight loss struggles, how fad diets affected her, her fertility issues, and her journey to motherhood!
✨PLUS✨
Don’t forget to tune into Part 2 next week, where she shares about having her son, her weight loss journey afterwards and the details on what finally clicked to help keep her consistent in her weight loss!
Fall is in full swing, which for many of us means BUSY SCHEDULES.
It can feel impossible to eat decently with so little time, but no worries- this is the episode for you!
On this episode of Say Grace, I brought the team together for a roundtable discussion of all our favorite quick and easy meals that help us survive the week without sacrificing our weight loss.
From bowls, to freezer meals to drive-through orders, we've got you covered on getting food on the table with less stress!
Overwhelm is consuming women everywhere and whether they realize it or not, it is directly impacting their weight loss success.
On today's episode I am sharing how overwhelm is sabotaging your weight loss efforts and offering several ways to take your life (and weight loss) back!
You know we don't promote magic fixes when it comes to losing weight, but there is something that is often overlooked that can be a major game-changer in your weight loss consistency.
This magic number not only empowers you in your day-to-day of losing, but it also helps your physical and mental weight loss progress, too!
Plus it equips you to lose the weight in a way that will help you never regain it!
Today I am sharing all about what that magic number is and how to get it!
Grandmothers are special, and mine sure was.
A few weeks ago we lost my grandmother at age 90, and I have found myself reflecting on so much since then.
My grandmother was a pillar in our family, and she is where I get so much of my love and passion for food.
Now more than ever, I am aware of where my stance on food freedom and weight loss comes from and share the depths and reasoning behind that on today’s episode.
As much as I hope you love this episode and maybe see some of your own memories in mine, this episode is really meant to be a heart pour to honor my grandmother and how she impacted me. 🕊️
Isn’t it crazy how when you least expect it, you can be exposed to something that radically changes your life?
At the end of December, I was in a season of burnout, holiday overwhelm, and health scares... and then in January, I went to Austin, Texas, for work, and it changed everything.
Today I am talking about how what I thought was going to be a normal "business trip" actually changed my mental health, physical health and way I manage my entire life.
This one act of obedience in my life has powerfully changed me for the better this year, and I believe what I experienced is the thing everyone needs for a better life.
We have a special episode today! Stacy, our Team Dietitian and I, chat with one of our PFN Plus graduates, Claire Bush on her journey to losing 25 pounds!
As a newly empty nester, Claire decided to put more focus on self-care and while she has lost the weight, she has gained so much more!
Claire shares with us her insight on the importance of:
stopping comparison,
finding a balance for your own lifestyle,
self-love,
and grace
...in lasting and enjoyable weight loss.
We dive in on the details of Claire's journey to overcoming many struggles that come with weight loss and how she began embracing food freedom and letting go of perfection.
Listen in to this episode for some major encouragement, as Claire’s story reminds us to stay committed and be kind to ourselves as we work towards our goals.
Do you feel like you are in a constant mental war between whether to eat the "weight loss foods" or to choose food that is labeled as "bad" but tastes oh sooo good?
I get it.
This mental tug of war is what causes women to constantly yo-yo diet and eventually give up.
I can't blame them-- food tastes good y'all!!
But here is a secret... it doesn't have to be either/or. It can be both.
On today's episode I am diving into:
the lies we have been told about weight loss and delicious food
the science that proves this ^^
the real truth about willpower
how our brain can work against us
and some ways to conquer this struggle!
In this episode I share the facts that support that there is NOTHING wrong with you for wanting to enjoy all the good foods + offer tips for how to retrain your perception around eating them!
If you are not confident in food and weight loss, it is easy to second guess yourself or revert to a failure mindset.
This explains why you may find yourself in the cycle of trying hard just to give up.
If we aren't comfortable in how to approach food daily, we won't have the bandwidth to keep going when life starts life-ing.
So today I am sharing 3 steps for getting confident in your eating to help you approach weight loss from a strong foundation, allowing you to stay consistent in your weight loss!
If you are looking to finally snap out of the cycle of committing to lose just to get overwhelmed and quit, this is the episode for you!
If you are like millions of other women, it can feel like you are too busy to focus on weight loss right now.
Life is chaotic, work is stressful, kids have you running in every opposite direction and honestly you are just looking forward to bedtime.
But.
You also know that you need to be focusing on your health and prioritizing your weight loss so that you feel good in your skin and can have more energy to keep up with it all!
I really get it.
So on today's episode I am going to help you ease the overwhelm and just start SOMEWHERE.
You don't have to do it perfectly or have a weight loss checklist that is a mile long to see progress and feel better!
Today I am sharing my top 5 tips for losing weight when you have no time.
Don't miss these quick and easy tips to help you keep making strides towards you goals... even when life is crazy!
Do you feel like your snack habits are affecting your weight loss efforts each day?
We know snacking can help boost metabolism and tide us over between meals, but how do you know if you are snacking TOO much?
I used to be an over-snacker and today I want to share with you all my tricks for how to reel it in, snack appropriately, and make sure your eating habits are solid.
On this episode we are diving into:
How to know if you are snacking too much
Reasons why you may be snacking too much
The effects this could have on your metabolism and mindset
Steps to start snacking in a way that helps your weight loss
If snacking has always been a struggle for you, do not miss this episode!
On today’s episode I am joined by PFN+ member Lacy Pace and former PFN team member and my sister, Candace Smith to talk about weight loss-- specifically while breastfeeding and all that comes with a new baby.
When the weight doesn't fall off after having your baby, it can feel very frustrating and overwhelming. It is so important to know that you are not alone!
Lacy and Candace get honest about the highs and lows of breastfeeding, their personal challenges with weight gain during pregnancy, trying to lose while maintaining milk supply, and how they are learning to balance their weight loss expectations with what their bodies are telling them.
Plus, they share their daily routines, food choices and habits that have helped them see progress in their health and weight loss journey.
Listen in for a relatable episode on the struggles of balancing postpartum body issues and all that comes with a new baby!
Feel like you have to skip Mexican if you are trying to lose weight?
This is NOT true, and it is also not a realistic approach to weight loss (because you are gonna find yourself back at that Mexican restaurant eventually 🤪).
So on today's episode I am sharing all my hacks for how to eat and enjoy Mexican while still losing weight!
I give you a rundown of exactly how I do Mexican and still enjoy all my favorite things without ruining my progress.
Listen now for a ton of great tips and ideas!
On this episode we are talking all things VEGETABLES!
We know we need to be eating veggies for our health, but they matter for our weight loss too.
PFN Team Dietitian, Stacy Everett joins me on this episode and we have an easy conversation about:
why veggies matter for weight loss,
how to get them in easier,
and a ton of tips for making them taste better!
If you know you need more veggies in your life, this episode is for you!
Life can feel chaotic and many days you probably feel too busy for allll the things that come with weight loss.
On today's episode I am sharing my favorite hack to help you lose weight daily and it only takes ONE MINUTE.
This habit will:
give you more control over food,
leave you feeling more confident in your food choices,
and keep you more present in your eating… aka leading to less overeating and less regret!
Listen to this episode today to get the hack you need so that you can lose weight even when life is crazy!
Today’s episode of the Say Grace Podcast is for our busy working mommas- I see you and I want you to know that weight loss IS possible!
Instead of saying it myself, I invited PFN Plus Member, Laura Freeman on to talk about her weight loss journey.
Laura is a mom to three (ages 7 and under), a full-time nurse, and someone who loves to help others, which leaves minimal time for herself. She is down over 20 pounds with PFN Plus.
On this episode Laura is sharing her weight loss journey with us and how she is learning to navigate the real-life challenges of balancing work, family, and self-care.
You’ll hear how she debated using a GLP-1, embraced sustainable lifestyle shifts (instead of crazy to-do lists), and stayed consistent even in a busy season.
We also dive in on what progress and motivation ACTUALLY look like when you are in it for the lifestyle change.
If you are overwhelmed with life but want to lose weight, listen to this episode with Laura for your reminder that you CAN do this... even in the crazy!
For many of us, summer brings tons of new activities and changes, from crazy schedules to fun vacations.
But how do you stay healthy and manage your weight amidst all the chaos?
In this episode, I am sharing 3 tips to lose weight even when the summer feels nuts!!
I talk about how to:
create a flexible plan that adapts to your changing routines,
make sure you enjoy your weight loss actions,
and let go of perfection.
Tune into this episode if your summer is crazy like mine but you still want to stay on track with weight loss!
On the third and final episode of our GLP-1 series, I am sharing eight key habits for GLP-1 users that must be in place to lose weight and keep it off long after the medical intervention is over.
While these habits are imperative for GLP-1 users, they are also habits that anyone trying to lose weight should use to create a lasting weight loss lifestyle.
Tune in today to hear what you need to make your weight loss a forever lifestyle!
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Catch the first episode of our GLP-1 series here.
And the second episode here.
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