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...

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! 

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...

Summer is on the way! And everyone is motivated to lose weight and feel better! We want to feel confident in the sunshine this summer, and it is possible!  On today's episode of Say Grace I am diving in with 5 realistic tips that will help you lose 10 pounds before the summer hits.  Let's walk into summer feeling better in our skin and mind! It is not too late to feel your best this summer!

I am back with barre owner and fitness enthusiast, Erin Tate, for more discussion on exercise and weight loss! If you missed it, go back to Part 1 where we dove in on how strength training can be good for your body and your weight loss!   On today's episode, we go deeper and Erin breaks down the differences between weight lifting and low-intensity exercises like barre.  We also hit on rest days, what that can look like and why they are important for us to take! As we wrap up we talk a little...

Our Perfect Fit Nutrition Weight Loss Challenge is OPEN! But not for long. If you have been wondering about the specifics of the challenge, this episode is for you!   Sign up here-https://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

Join me for Part 1 of our two-part series on exercise and weight loss!   On this episode I have Erin Tate, fitness enthusiast and owner of a local barre studio, join me.   Erin's journey into fitness and her expertise in exercise physiology make her the perfect guest to discuss exercise and our weight loss goals.   Erin's passion for fitness comes from her personal journey, and we dive into how she has gotten where she is today! Erin shares her insight on the importance of strength...

It is not new information that I adore dairy, specifically cheese.   But on today's episode, I have a special guest, Donna Speed, with the Dairy Alliance, to share more details on why dairy is not only great for our taste buds but our bodies!    We talk about why dairy foods are necessary for your health, how much you need each day, what foods are truly dairy foods,  and some of our favorite ways to use and eat dairy! Don't miss this episode with one of my favorite dietitians as we talk about...

On last week's podcast episode I talked about why it can feel so hard to lose weight during special occasions or celebrations. Today I am sharing my 5 ways to stay in control of food and your weight while enjoying those occasions!   Join me on today's shorty episode as I give you my 5 favorite tips for still enjoying the moments, but keeping my health in check!

Weight loss can feel extra hard when celebrations, traditions, or fun events are happening. If you aren't careful, it can be easy to label yourself as weak or a failure, but this is NOT the case. There is an explanation for why weight loss feels harder around fun events, and we are going to talk about it on today's episode! Knowledge is POWER, especially in weight loss. Listen in to this episode to understand why we struggle more with weight loss on certain occasions!   

As a business owner, wife and mom, I honestly just cannot spend as much time as I’d like to focusing on my health.. and health is my job! But over the years I have determined 3 major things that are nonnegotiables for me in my day-to-day physical and mental health. On today's episode I am sharing the details on these 3 things- join me! Water podcast episode

On our last love-focused episode for February, I have my sister and brand manager Christa on to talk about specific things we are loving in our lives right now! Christa is one of the coolest people I know so I brought her on to share all of her faves! With no particular topic or category requirement, we just run down our lists of favorite products, habits, kitchen gadgets, and more that are bringing us joy right now and why! Tune in for an easy and fun episode!      Links: alarm Shark Flex...

Did you know that how you surround yourself with other people can help or hinder your weight loss? So many studies have shown that the people you surround yourself with when trying to lose weight or when setting goals in general matter to how well you succeed!  On today’s episode of Say Grace Podcast we are talking about 3 ways of interacting with others can make or break your weight loss efforts!   PFN Weight Loss Challenge Enrollment is OPENED! Sign up now! We close Feb....

Continuing on with our love topics, I have my husband Jess on with me to discuss how we like to keep our marriage and dating life alive! This topic matters to our overall self-work because if we cannot love ourselves well, it makes it even harder to give and accept love from others, including our significant other!   Today Jess and I discuss the ups and downs and ebbs and flows of how we have loved each other well and not so well during our almost 13 years together. We know we still have so...

For the month of February, we are talking all things love! Today on Say Grace Podcast, we're diving into the topic of self-love and how it applies to weight loss! In a world where self-love sometimes gets redefined into something extravagant, I will share what it means to me as a believer and for my clients who are in the midst of their weight loss journey. Tune in for the details on the following strategies for improving your own self-love! Accepting Mistakes Processing Fears and...

While meal prep is often associated with weight loss, I do it a little differently around here. I refuse to waste hours away from my family standing in the kitchen every week just to feel like I am ahead. I hate spending extra money on foods that turn out to be gross.  I do not believe in only making recipes that take forever and make weight loss feel like a burden.    Listen in to today’s episode of Say Grace Podcast for details on how I meal prep without wasting my entire Sunday plus all my...

On today’s episode of Say Grace Podcast, Constance is dishing out all the details on how she meal plans for weight loss clients!   She shares her method for meal planning, starting with a deep dive into clients' lives-  schedules, routines, food preferences, and family influences.   From there she takes these things and develops a personalized meal plan that works for them and will work for you too!   Listen in for how Constance meets her clients where they are, with this nontraditional...

On today’s episode of Say Grace podcast, we're diving into finding peace during the crazy thing called life!    Reflecting on the whirlwind of 2023, it became apparent that, instead of seeking calm, many of us raised the bar of productivity and busyness, myself included.   It seems we just keep digging further and further and I wonder when it will ever end.   I have felt so much conviction about the fact that we are not designed to live this way!   Join me as I share my new peace focus and...

It is 2024 and we are ready to get back to our weight loss focus! The holiday season was fun and so many of our ladies kept losing even through Thanksgiving and Christmas, but we know that January always brings the most excitement for shedding those pounds!   Do you think 2024 is your year of weight loss? Tune in to today’s episode of Say Grace as I share 5 signs that 2024 will be your year to lose that weight!   Our Weight Loss Challenge Enrollment is OPEN! It closes Friday, January 5th and...

2024 is upon us and this is when so many people start setting goals for their weight loss. Before you dive off into another desperate weight loss attempt and come out feeling like a failure, I want to share 3 things that will help you reach your weight loss goals in 2024.   Listen to today's episode for the basics you need to lose weight this year! 5 Steps to Realistic Weight Loss Course just $10! - https://www.perfectfitnutrition.com/course/5-steps-to-realistic-weight-loss/ Tune into today’s...

As we are looking toward 2024 and making plans for ourselves in the New Year, weight loss is a common goal among so many women. On today’s episode, I want to share with you five signs that your weight loss will not last so that you can be sure to make the best choices when trying to lose weight this year!   5 Steps to Realistic Weight Loss Course just $10! - https://www.perfectfitnutrition.com/course/5-steps-to-realistic-weight-loss/

Overeating on all the good things is so common during the holidays.  There is more stress, more alcohol, less rest and more overwhelm across the board! We tell ourselves "I won't do this again" or "Just one more bite" until we find ourselves going back on our word. This leaves us frustrated and feeling like a failure but there is so much more to it than that! On today's episode of Say Grace we are going to talk about how normal coping with food actually is (and how science backs that!) plus...

On this two part Say Grace podcast, Constance has her Team Dietitian and weight loss expert, Stacy on to talk about menopause and weight loss! Menopause is a common topic amongst their clients and the inevitable for all women! On the first part of this series, they laid the foundation for understanding menopause and how it affects our bodies and weight loss by discussing hormones and the role they play, the stages of menopause and how soon it can actually start, and what signs to look...

On this two part Say Grace podcast, Constance has her Team Dietitian and weight loss expert, Stacy on to talk about menopause and weight loss! Menopause is a common topic amongst our clients and the inevitable for all women! On this two part series they first lay the ground work for understanding menopause and how it affects our bodies, specifically related to weight loss, and then they focus on how to best serve our bodies well while dealing with weight loss and still trying to feel good and...

On part two of this two part Say Grace podcast, Constance has Jess on to discuss the rare food allergy of their daughter called, FPIES- Food Protein Induced Enterocolitis Syndrome.   On the last episode they shared their experience leading up to the FPIES diagnosis. On this episode, Constance and Jess talk about how the shift after the diagnosis changed everything in their lives and they weren’t even expecting it!   Listen in to hear about how the years of FPIES not only affected how they...