Explore every episode of the podcast Say Grace with Perfect Fit Nutrition
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 5 tips for losing weight when you have no time | 22 Jul 2025 | 00:24:31 | |
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!
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| Is your snack habit ruining your weight loss? | 15 Jul 2025 | 00:42:06 | |
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:
If snacking has always been a struggle for you, do not miss this episode!
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| Breastfeeding, Motherhood and Weight Loss with PFN Plus Client, Lacy Pace and Former PFN Team Member, Candace Smith | 01 Jul 2025 | 00:58:52 | |
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! | |||
| Eating Mexican and losing weight | 24 Jun 2025 | 00:27:02 | |
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! | |||
| Eating vegetables with PFN Team Dietitian, Stacy Everett | 17 Jun 2025 | 00:55:23 | |
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! | |||
| A 1 minute habit that will change your weight loss | 10 Jun 2025 | 00:29:33 | |
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! | |||
| Weight loss when it can't be perfect with PFN Plus Client, Laura Freeman | 03 Jun 2025 | 00:52:04 | |
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! | |||
| 3 tips to lose weight during summer chaos | 27 May 2025 | 00:34:05 | |
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! | |||
| Successfully losing (and maintaining) weight with GLP-1 or without | 20 May 2025 | 00:48:55 | |
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! . . Catch the first episode of our GLP-1 series here. And the second episode here. | |||
| Are GLP-1s right for you? | 13 May 2025 | 00:44:59 | |
On today's episode, I am diving in on how to determine whether a GLP-1 medication is the right fit for you.
I am sharing:
This episode is full of a great balance of information to truly help you get clear on where you stand with using this drug!
Next week Part 3 is dedicated to giving you everything you need to be successful at your weight loss for the long term- with or without a GLP-1! | |||
| The GLP-1 craze: my honest take as a weight loss dietitian | 06 May 2025 | 00:54:02 | |
Part 1 of our 3-part GLP-1 Podcast series is here! I know there are so many questions around this medication, so the point of this series is to give you my honest feedback on the GLP-1 effects in the weight loss space over the past few years. On this episode, I am sharing:
There is so much more to this drug than just "something to help me lose weight." On this episode I do my best to unpack that. . . Make sure to come back for the next two weeks as I continue this conversation! Part 2 is all about deciding whether GLP-1s are right for you! Part 3 is dedicated to the things you need to be successful in your weight loss- with or without a GLP-1. | |||
| GLP 1 and weight loss: 3 part series | 01 May 2025 | 00:02:03 | |
I am finally talking about it, and I am sharing alllll my thoughts.
Join me over the next 3 weeks as I give my opinions on the use of GLP-1s for weight loss. GLP-1s aren't going anywhere and we hear of more and more people turning to them daily. So I want my listeners to be equipped with knowledge and empowered in confidence, however they choose to walk out their weight loss journey.
In this 3 part series I will cover:
Get ready, we start Tuesday! | |||
| Is your metabolism shot? 4 ways to boost it! | 29 Apr 2025 | 00:37:08 | |
Is your metabolism shot?
SO MANY WOMEN are constantly telling me that they just can’t lose weight, no matter what they try.
Metabolism is often blamed for this, which makes most women feel so hopeless for losing weight!
But what if there was more to it?
On this episode I am sharing insight on:
Listen in to better understand what is going on and get it fixed! | |||
| When your weight loss goal is so far away | 22 Apr 2025 | 00:34:56 | |
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! | |||
| Weight loss and hard seasons with PFN member, Grace Massey | 15 Apr 2025 | 00:52:19 | |
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 good! We will talk through things like:
Today's conversation with Grace will leave you feeling reminded that no one is perfect and ready to take on your own journey, your way! | |||
| How to eat normal food and lose weight | 08 Apr 2025 | 00:27:14 | |
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 eating and gaining more control over food and your health.
Tune in today to get a behind-the-scenes understanding of how we navigate weight loss without restriction at PFN! . . Ps- Weight Loss Challenge enrollment is OPEN but will close Friday! If you want some help with navigating your weight loss while enjoying food freedom, click here. https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/ | |||
| 3 ways to make healthier choices in your day-to-day | 01 Apr 2025 | 00:25:25 | |
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 from this episode. Tune in to this episode if you are wanting a simplified plan for how to get started and stay consistent with making healthier choices each day! | |||
| Food freedom and self-love in weight loss with PFN Plus member, Emilie Dantin | 25 Mar 2025 | 01:00:56 | |
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 last 9 months and how she's silenced self-doubt, embraced her body’s strength, and rewritten her relationship with food. If you’ve ever felt stuck in the cycle of comparison or frustrated and confused by past food shaming, this episode is for you! | |||
| 5 water tips to maximize your weight loss | 18 Mar 2025 | 00:20:28 | |
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 practical tips to help you drink more water each day so that you can lose the weight! . . Water for weight loss podcast-https://www.perfectfitnutrition.com/water-for-weight-loss-pod/ . . FREE Water for Weight Loss Week- a week dedicated to creating a habit out of drinking enough water- learn more and sign up here! | |||
| The first place you fail in weight loss | 11 Mar 2025 | 00:37:13 | |
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 was made, it will also crumble. To help with this, I am sharing my top 3 tips for ensuring that you do not make decisions out of desperation. I talk deeply about how prayer, habits>rules, and flipping your thinking about the topic are valuable tools to help ensure that the decisions you are making are from a clear and sound mind!
Tune in to today's episode if you are ready to stop making desperate impulse decisions and start making decisions that last! | |||
| 4 reasons you may not be losing weight if you exercise | 04 Mar 2025 | 00:36:31 | |
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:
and the reasons WHY these things may be causing the scale to look wonky. Plus I share several tips for moving past this exercise/weight loss struggle! Tune in today to UNDERSTAND why you are struggling with weight loss in your exercise, and how to overcome it. | |||
| 5 ways I model a healthy relationship with food to my kids while in a weight loss mindset | 25 Feb 2025 | 00:33:48 | |
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 strategies will help make mealtime a positive, stress-free experience. Listen in on this episode if you need encouragement for modeling a positive eating lifestyle for your family! | |||
| 3 requirements when cooking for weight loss | 18 Feb 2025 | 00:28:05 | |
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:
Listen in if you want to lower your stress around cooking and eating for weight loss! . . The PFN Weight Loss Challenge is OPEN!! If you sign up for this challenge ONLY you will get our free bonus offer- our Cooking for Weight Loss Course! This course is full of tons of videos and guides to give you everything you need to know about how to cook foods that you enjoy while losing weight! From the tools you need, meal planning tips, cutting time in the kitchen, grocery shopping ideas, specific strategies for getting organized in the kitchen and more, this course helps you feel confident in your cooking to reach your weight loss goals!
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| Weight loss in seasons with PFN client, Kristin Wesson | 11 Feb 2025 | 00:36:43 | |
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 with the chaos of working from home and motherhood. She talks about the power of prioritizing mental health, finding joy in movement, and overcoming struggles with food and grief. She shares how she pushed through plateaus, celebrated wins (big and small), and stayed on track—even when life threw curveballs. Whether you’re just starting your weight-loss journey or trying to lose weight through a tough season, Kristin's honesty and view on life will leave you feeling confident that you can do this too! . . If you are interested in joining our next weight loss challenge, enrollment starts soon! Click here to learn more about it and get on the waitlist! | |||
| Gardening 101 with Emily Grohovsky | 04 Feb 2025 | 00:42:27 | |
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 someone who describes themselves as having a "black thumb" to see their garden thrive! If you are thinking about starting a garden this year but don't know where to start, this episode is for you! . . You can schedule an in-person or virtual consultation with Emily and her team at www.cedarhillgardens.com and follow along on Instagram to learn from her daily content under the handle @cedarhillgardenconsulting.
If you are interested in any of her personalized gardening product mentioned in the show, you can find those here: https://stan.store/Cedarhillgardens
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| Losing weight after babies with PFN Client, Karli Todd | 28 Jan 2025 | 00:49:32 | |
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 getting it perfect, but still not giving up on taking care of herself.
On today's episode I chat with Karli about:
and so much more! This episode with Karli is full of practical advice and so much encouragement... all my mommas out there on the weight loss/motherhood struggle bus need to hear this!
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| 3 ways to lose belly fat | 21 Jan 2025 | 00:44:10 | |
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, balance cortisol levels, and boost your overall well-being, and what foods to focus on eating so that you ensure you are doing the best for your body when your goal is belly fat loss! Listen in now if you are desperate to get rid of some that belly fat and feel like you have tried everything with no results! | |||
| Do you have to meal prep for weight loss? | 14 Jan 2025 | 00:33:34 | |
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 plenty of practical tips to help you dip your toes into meal prep without the stress—or skip it altogether if it’s not your thing. Join me on this episode if you feel overwhelmed by meal prep and want some real talk and realistic advice to help you make meal prepping work your way. | |||
| #1 tip for consistency in your weight loss habits in 2025 | 07 Jan 2025 | 00:35:43 | |
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 you absorb this and really try to make it a daily practice, it will change your life (and your weight loss!) . . PFN Weight Loss Challenge Enrollment IS OPEN!!- https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/
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| What matters most in 2025 weight loss + 3 steps for getting there | 31 Dec 2024 | 00:40:40 | |
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 confident in your process without the normal weight loss overwhelm! And make sure to come back next week for my top tip for staying consistent in your weight loss! . . Fruitful Goal Journal-https://www.perfectfitnutrition.com/product/fruitful-goal-journal/ PFN Weight Loss Challenge Enrollment- https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/ | |||
| How to stop failing at weight loss in 2025 | 24 Dec 2024 | 00:41:08 | |
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! | |||
| Building healthy habits next year! | 17 Dec 2024 | 00:29:55 | |
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! | |||
| Going out to eat with Jess | 03 Dec 2024 | 00:50:02 | |
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! | |||
| Holiday stress eating: understanding and overcoming overeating | 26 Nov 2024 | 00:38:35 | |
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 holidays can feel like a perfect storm for overeating—hello, nostalgic treats and stress-eating triggers! Tune in today to talk about: -understanding your body and brain -managing cravings -and embracing balance this holiday season! | |||
| Winter faves- What the PFN team is loving right now! | 19 Nov 2024 | 00:44:08 | |
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 that we love and more! Whether you're looking for inspiration on how to make the most of the winter months or simply want to dive in on our chatter to get gift ideas, this episode is for you!
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| How to do holiday meals and not gain weight | 12 Nov 2024 | 00:27:57 | |
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 let go of guilt and shame around eating food at holiday gatherings and much more! Check out this episode to enjoy the holiday festivities while feeling confident and content with your weight loss progress. Remember, it's all about balance, and this episode will help you navigate the holidays with ease and grace. . . 💗 Want my FREE guide on how to lose weight eating the foods you love? Go here! 👇👇👇 https://www.perfectfitnutrition.com/5-ways-page/ | |||
| How I lightened up recipes | 05 Nov 2024 | 00:27:19 | |
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:
Put all this together and before you know it you will be creating dishes that TASTE GOOD but don't sabotage your weight loss!
Skinny Million Dollar Spaghetti Recipe: https://www.perfectfitnutrition.com/skinny-million-dollar-spaghetti-public/ | |||
| Head into the holidays without gaining weight | 29 Oct 2024 | 00:23:30 | |
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 make healthier choices today! Getting rest: Learn why getting enough sleep is crucial for making better food decisions and managing stress during this hectic time. Stopping the Negative Loop: Break your negative thinking patterns from past holiday season! t! Let's your mindset so this year can be different. You want to listen to this episode before the holiday crazy begins- and you may need to listen to it again for a reminder! Remember, you DO NOT have to give up on your weight goals just because of the season! Let's talk about how to approach it to remain successful during the most wonderful time of the year! 4o mini | |||
| How to have sugar daily without blowing your weight loss | 22 Oct 2024 | 00:45:50 | |
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:
You will leave this episode feeling encouraged about actually being able to make some practical changes in your sugar intake, instead of the constant feeling of defeat of not being able to cut sugar the way the other "experts" tell you to! DO NOT miss this episode! | |||
| How I didn't gain weight at Disney World | 15 Oct 2024 | 00:35:01 | |
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 foods I did want to indulge in, How I made sure to focus on water even when vacation makes that more difficult, And how I understood the actual calorie offset from all the walking that I did compared to what I was eating. I also shared some of the fun treats that I enjoyed! Listen in to this episode of Say Grace to learn how I used a balanced approach for Disney World and did not gain a pound! | |||
| When protein isn't your fave | 08 Oct 2024 | 00:57:01 | |
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 getting in her protein while working a busy job on her feet with quick meals and easy snacks!
You will walk away from this episode with new wisdom and tons of new food ideas! Don't miss it!
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| Protein and why it matters in weight loss | 01 Oct 2024 | 00:37:03 | |
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! | |||
| Why online calorie calculators could ruin your weight loss | 24 Sep 2024 | 00:27:06 | |
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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| Weight loss mindset #3- accepting better not perfect | 17 Sep 2024 | 00:41:54 | |
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 perfect! Tune in to today's episode as I discuss how to get over the perfectionist mindset and make lasting habits that lead to forever weight loss! | |||
| Weight loss mindset #2- knowing your worth | 10 Sep 2024 | 00:37:20 | |
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 your thighs and towards the Lord could be the shift that changes everything. | |||
| Weight loss mindset #1- change negative thinking | 03 Sep 2024 | 00:39:06 | |
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--
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 starts Monday- sign up here! https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/ | |||
| Breastfeeding and weight loss pt-2 | 27 Aug 2024 | 00:27:49 | |
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 staying full, -Supplements and exclusions while breastfeeding, and -Things to remember on your breastfeeding weight loss journey!
Tune in now for part two of all things breastfeeding and weight loss! | |||
| Water for weight loss | 20 Aug 2024 | 00:38:29 | |
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 Up-https://www.perfectfitnutrition.com/water-for-weight-loss/ | |||
| Breastfeeding and weight loss pt-1 | 13 Aug 2024 | 00:29:56 | |
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 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 staying full, -Supplements and exclusions while breastfeeding, and -Things to remember on your breastfeeding weight loss journey!
Listen in now for part one of all things breastfeeding and weight loss! . . Free Water for Weight Loss Week Sign Up-https://www.perfectfitnutrition.com/water-for-weight-loss/ | |||
| Snapping back into a healthy routine | 06 Aug 2024 | 00:35:15 | |
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 Up-https://www.perfectfitnutrition.com/water-for-weight-loss/ | |||