Latest / SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions / When your weight loss goal is so far away

Transcript

When your weight loss goal is so far away · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

0:00
Music.
0:40
In my area of work, I'm often introduced to people when they are at their lowest.
0:44
They feel defeated by their body or the healthy habits that they have let go.
0:49
They are so frustrated with what they have become that they can't get clear
0:53
on how to even get started in the right direction.
0:56
Pair that with the overwhelm from everyone else's seemingly fast weight loss
1:01
or the Internet's life-changing tips and tricks or just the crazy demands of
1:07
the day. and it can be too much brain overload to even want to start.
1:12
So today I want to share with you my tips for how to look at your weight loss
1:16
when it feels like the goal is so far away.
1:20
Okay, y'all, this one is just so near and dear to my heart.
1:24
Again, because I feel like I deal with this often.
1:28
I see it with our new ladies a lot. I see it with some of our,
1:33
you know, long-lasting members when they hit a plateau specifically.
1:40
And since we started PFM Plus over a year ago, I really see it with my PFM Plus
1:45
members because they usually come to us after, you know, months of just kind
1:50
of feeling defeated, right?
1:52
And so it's not only, you know, working with them to get their habits back in
1:57
check. It's really a mindset game, right?
2:00
Like, it's really, how do I dig these women out of this pit?
2:04
Because they have dug themselves so deep that they've convinced themselves,
2:07
like, I'm never going to lose this weight.
2:09
Like, why even try? You know what I mean?
2:12
And so this statement, I have been hearing it so much lately.
2:17
And it's really, it's a popular statement in the business world,
2:21
you know, because business owners are always moving forward,
2:24
striving for more, like, you know, looking around and seeing what others are doing.
2:29
And the statement is, start where you are and not where you need to be.
2:35
Okay. And so this is so much the case for me. And I'm just going to give my
2:40
own little personal, you know, experience here.
2:43
Of course, weight loss, again, like I got the food down pretty much y'all and
2:47
the mindset around food down.
2:49
But for me personally, it is in business, right?
2:53
It is finding a balance between running ragged in my business,
3:01
trying to, you know, achieve whatever, you know, I feel like I should be achieving at this point.
3:07
And, you know, actually not losing my sanity, right?
3:11
Right. And so for me, that that place is marketing. And I like it is.
3:18
It's become like a mental challenge for me at this point. I'm like, I hate marketing.
3:25
And I know I should probably offload it. But at the same time,
3:28
I'm like, if I'm going to be an online business, I have got to get comfortable here. Right.
3:32
And so for the past several years, what I have done is looked around.
3:37
I'm just like, okay, well, I want to be you know, I want my business to kind
3:41
of be like this person. So let me just mimic what she's doing.
3:44
Right. You know, this is what this person says and they've got a larger membership than mine.
3:48
So let me, you know, listen to what they're saying, you know, that kind of thing.
3:52
But what I'm learning specifically in 2025 is that I am not there yet,
4:00
you know, like I am not to them.
4:02
I am like literally a kindergartner when it comes to marketing and I am looking
4:07
at college students, you know, you know, and I'm trying to be like them.
4:12
And so I would always find myself extremely overwhelmed.
4:16
You know, like I would set out this beautiful plan, like, okay,
4:19
I'm going to do a real every day because she says that's going to get me more
4:23
followers and, you know, more followers equals more, you know,
4:26
members and all the things.
4:27
And so I did this specifically in 2023 and 2024.
4:31
And I would just set out this beautiful plan of like, okay, this is how I'm
4:35
going to do it. And because this is how she does it.
4:37
And, you know, it's sure to bring me success, right?
4:40
Because when you see someone who is successful and you see what they're doing,
4:45
you think, oh, well, this must be the formula.
4:47
You know what I mean? It's the formula for this.
4:49
And so I would just kill myself trying to do, reels are not my thing, y'all.
4:55
I can talk all day long, but do not tell me to dance in front of the camera.
4:58
Do not tell me to even just think about turning on my camera.
5:01
I am bad enough about remembering to get on stories if you follow me on social
5:04
media and so like anyway so I.
5:08
It has taken me a while and a lot of lessons, right, to realize that,
5:14
okay, there is not a formula.
5:15
Like her formula is not my formula. And I may not be ready for her formula. Or you know what?
5:21
Her formula may never be the formula for me.
5:25
And so instead of looking to where I think I should be or where I think,
5:31
you know, would be the best place for me to focus, I have just started saying,
5:37
okay, this is what I know.
5:39
I know that my very last preference is to do reels.
5:45
So I'm just not gonna, like, I'm not going to be miserable in my days trying
5:49
to get on reels every single day. Okay.
5:52
I know that I really struggle with, you know, catchy, like putting music to
5:59
things and like, it's just not my jam.
6:01
I do know that words are kind of my thing.
6:04
Right. And so that's where I'm at. So I'm just going to use my words as often as possible, right?
6:09
With this podcast, with my emails, with my, if you follow me on Facebook,
6:13
you see, I'll just like randomly word vomit all over you about like some kind
6:17
of impactful topic to me. You know what I mean?
6:20
And so I am finally, after literally however many years, gosh,
6:25
10 years in business, but not, not 10 years in the internet business,
6:28
but 10 years in business title. Woo.
6:30
Just, just told me that the other day. And I was like, oh my gosh,
6:33
should I celebrate? I've been in business.
6:35
I didn't know. I don't know. I guess he was looking at, I don't know.
6:38
I don't even know how he knew, but I didn't know.
6:41
And so I didn't even realize it's been 10 years in business,
6:43
10 years since I was literally in the coffee shops, you know,
6:48
I think I've told this story before, rolling out a cookie sheet,
6:51
you know, in the bathroom of a coffee shop so somebody could stand on it before
6:55
they got on the scale barefoot, you know, like that is, that is how far I've come.
6:59
And so to think back, though, and to think if I had back then said, oh, well, I need to be,
7:07
you know, I need to have a whole back end website that houses a membership with,
7:11
you know, all these recipe plugins and a login page and an app that goes with it and,
7:18
you know, connect video to these courses in my app.
7:22
And like if I had said all that back then, if I had been looking that far ahead
7:26
into my life, I would have quit, y'all. I mean, Facebook was hard enough for
7:31
me to even understand back then.
7:33
And literally, I was just handwriting meal plans and meeting with clients in
7:37
coffee shops at that point.
7:39
And so it's so, it's, you know, it's so humbling and, and insightful to look back, right?
7:46
But we have that when we're like, oh, I'm so glad, right? Like I,
7:49
me personally, I'm so glad I wasn't thinking about an app and,
7:52
you know, developing recipes and all of these things back then.
7:56
But it's hard for us to look at it now for the future, right?
8:01
Because we're like, no, I want to be the person that, that I see myself being,
8:05
you know, in 10 years, I want to be them now.
8:07
I want to have those skills now. Now, I want to do those things now.
8:10
So anyway, I just feel like this statement, start where you are,
8:15
not where you need to be, is so powerful because it kind of gives you that permission
8:19
to literally just chill. Okay, just chill out.
8:24
And yes, you know, there are so many hopes and dreams we have for ourselves, right?
8:28
But we cannot speed them along there, right?
8:32
The honest truth is, is the Lord, like, he can, man, listen,
8:36
Sarah didn't have a baby until she was dang near 100 years old,
8:40
you know? And so we don't know our path.
8:42
We don't know. Like we could be, you know, super fit, super healthy.
8:46
Super, you know, business, you know, thriving, whatever by next year,
8:51
or it could be, you know, 25 years from now.
8:53
Like we don't know, but all we do know, what we do know is today is today and
8:59
we can take action on something today that helps move us in a positive direction, okay?
9:05
And so I'm going to talk about just some things, you know, some things that
9:09
can help us get there, because I know I can sit there and say this all day long, but,
9:13
you know, just some ways to think and some areas to focus to help us to realize
9:20
and put into practice how we can start where we are and not where we need to be.
9:26
Again, all day long, we can know where we need to be, but we shouldn't be making
9:31
decisions out of that mindset that feels kind of like a burden,
9:37
right? Because for instance, we can...
9:40
I'm so sorry, y'all. I've got like, oh, pollen baby is getting me.
9:44
So sorry for the sniffs and the coughs and I may have to stop and take a drink today.
9:48
Anyway, we can easily fall into that trap, right? Of just sitting here obsessing
9:53
over the fact that we need to lose 50 pounds, right?
9:55
Like we can find ourselves on Google or Reddit or Instagram searching how to
10:02
lose 50 pounds quickly or whatever it is, right?
10:06
But we do not have magic wands, okay? So we cannot make that happen right away.
10:12
Those long-term goals, we cannot make happen right away, right?
10:17
And what sucks is the world will make us think we can now, right?
10:23
We've got all these things on the market that makes us think,
10:25
well, we can make this happen faster.
10:27
And so let's go the fast way, right?
10:31
And so sometimes knowing those things and having the desperation that we have
10:36
about the topic can lead us to making those impulse decisions,
10:41
those desperate decisions that I spoke about a few weeks ago on my podcast, okay?
10:46
But those things look like super restrictive dieting or a crazy exercise plan
10:52
or for me that a crazy like real-a-day, you know,
10:55
social media plan or maybe an expensive medication that could help,
10:59
you know, with your weight loss or anything, you know, right?
11:03
But all of which, like all of those, if you think about it, we cannot maintain those forever.
11:08
Y'all, I cannot do a real every day of my life. Like I literally cannot.
11:13
Somebody else might, and it may come easy to them, but it sure don't come easy
11:18
to me. You know what I mean?
11:19
A super restrictive diet, like it sounds really good to say I'm going to give
11:23
up carbs or I'm going to give up dessert on day one.
11:26
But by the end of day three, we're like, this sucks. And you know,
11:30
you're not going to be able to do it forever, right? Or even the exercise plan,
11:34
like, oh my gosh, you're going to be so sore by midweek, you know?
11:37
And then of course, anything that costs a ton of money, it just,
11:41
it hurts to continue to pay it, right?
11:44
And so the desperation though can feel so overwhelming that it can lead us to these paths.
11:50
But often what it does is eventually lead us right back to feeling like overwhelmed
11:55
and defeated because we're like, well, I can't pay that money anymore.
11:59
I can't restrict myself from carbs or dessert or whatever anymore.
12:04
I literally cannot make it to the gym every day anymore.
12:06
So now I'm back at square one. What am I going to do, right?
12:10
And so if we bite off though a little bit at a time and focus only on that,
12:15
it becomes easier. And let me tell you something, y'all, this is the hardest part.
12:19
It's the hardest part. If you have spent your days obsessing over how much weight
12:24
you have gained, over how much weight you need to lose, over how hard weight
12:28
loss is, if you have spent your days looking at all these Instagram people,
12:33
just like, you know, if you've just spent your days thinking about this,
12:36
it will be one of the hardest things you've ever done to stop obsessing over
12:41
it. It will be one of the hardest things you've ever done.
12:44
But when you do that, right, when you start to say, here I go,
12:48
my brain's going down this rabbit hole again.
12:50
And next thing you know, I'm gonna find myself in that pit.
12:53
I'm gonna find myself in that pity party after I've scrolled for 30 minutes
12:56
looking at people's weight loss stories, you know, if you stop it before it
13:01
starts, you will then find the power.
13:05
Right, and the bandwidth to actually do more about it, okay?
13:10
So anyway, that one wasn't on my tips, but I do want to challenge you.
13:14
Like, doom scrolling, seeking answers on the internet, for most of us,
13:20
results in more overwhelm, more exhaustion, more like depression, okay?
13:27
When in reality, if you just sat there, if you, after you stop this podcast
13:32
and you just sit there and you think, do not pick up your phone,
13:34
Google does not have the answer, ChatGPT does not have the answer for you, baby, okay?
13:38
If you just sat there and thought of your life, your lifestyle, you know, whatever.
13:44
What can I realistically try that I know won't be torture for me?
13:49
Not what did my girlfriend say she's been doing, okay? But what can I do?
13:54
You have the answer. Most of the time we have the answers, y'all.
13:58
95% of the time you know the answer, okay? About yourself, about your dang self, right?
14:03
It's just we have to make space for that and allow ourselves to accept that answer.
14:08
Okay, so but my first tip is going to be after, you know, after we stop scrolling
14:13
and we clear our mind and we prepare to really step into making the decisions
14:18
and making the effort ourselves, right?
14:22
My first step is to release the past obsession, okay?
14:26
So no more sitting there obsessing over looking the way we did when we got married
14:30
or when we, you know, had our, before we had our kids, okay?
14:34
Or even after we had our first kid.
14:36
You know, I have a lot of ladies that are like, I just had my third baby and
14:39
like, I lost all my baby weight after my first baby.
14:43
But now it's so much harder, which it is. There's a lot of factors for why it's
14:47
harder. And I'm going to talk about that on next week's podcast.
14:51
But there is literally nothing that can be done sitting there thinking over
14:56
that, sitting there obsessing over that, sitting there saying like, what's wrong with me?
15:01
Why don't I have the motivation that I did after I had my first child? Okay.
15:05
Stewing over it is not going to change it. And in fact, stewing over it is going
15:09
to make that change feel that much more impossible because we are magnifying it.
15:15
And when we are magnifying something, it takes the other side of our brain that
15:21
much longer, that much more energy, that much more like emphasis to power up
15:27
and say, oh no, we're going to change it.
15:30
You know, if you're thinking so deeply and so.
15:35
What's the word, like just so intensely about how sad or how mad or how frustrated
15:42
you are over a certain way you have let yourself become,
15:46
it is that much harder for us to change our minds and say, oh,
15:51
no, no, I can do this, right?
15:53
So like just releasing that obsession over how it has been up until today,
16:00
today, right now, today, okay?
16:02
Get rid of it because literally it makes no difference.
16:05
Yes, in 2022, you may have been the most fit you ever were in your life, but baby, it is 2025.
16:13
You cannot snap your fingers. So get rid of that thought, get rid of that obsession,
16:19
okay? It clears out that brain space, okay?
16:23
To allow you to then say like, I am now trying to improve who I am today,
16:28
Okay, I want to be better tomorrow than I am today.
16:32
I do not care about yesterday anymore.
16:36
Okay, we're not trying to get back to who I was when I married my husband.
16:40
None of us, I do not care how much Botox they put out on this market.
16:44
We are not going to look as young and fit and fabulous as we did,
16:48
you know, with our spray tans and our poofy hair when we got married.
16:51
Like we're just not, you know. And so letting that go allows you to release so much mental burden.
17:01
Just making that mindset shift to say, instead of saying, I am...
17:07
Wanting to get back to my old body, you're saying, nope, this is who I am today,
17:12
but I want to be better, feel better, do better tomorrow.
17:15
And then you say the same dang thing tomorrow. This is who I am today,
17:19
but I want to be better, feel better, do better tomorrow. Okay.
17:22
So then you're switching from a mindset of regret and failure,
17:27
right? That you've been swimming in, right?
17:29
For letting yourself get the way you currently are to a new mindset of determination
17:34
for the new change you're going to make.
17:36
We are only looking ahead.
17:39
There, nothing serves us when we obsess over the past.
17:44
Okay, so my next tip is to focus on something you can actually stick to, right?
17:49
So now we've made up our mind. We are gonna improve. Tomorrow is looking better than today, right?
17:54
Okay, the end, but how is that gonna look? Because tomorrow we are not gonna
17:59
run a marathon if we're a couch potato today, right?
18:02
And so it's gotten like, we can get out there and we can sure try,
18:05
but we're gonna have to probably go to the hospital.
18:08
So how are we going to do this in a way that is doable, that doesn't feel overwhelming,
18:17
that is something that you can realistically stick to?
18:20
Because again, we just talked about cutting carbs and a crazy exercise plan or whatever.
18:25
Those things do not stay around, right?
18:28
And so what is something that you could really, like, see yourself doing.
18:36
Like, like...
18:38
Yes, we want to lose weight, right? We're going to say today,
18:42
we want to lose about 50 pounds.
18:43
Okay. And so, yeah, a lot of people say, I want to lose 50 pounds. Okay, great.
18:48
Great. We'll talk about that 50 pounds several months from now that you've lost,
18:53
but not many people actually achieve the 50 pound weight loss if that's all
18:58
they, like if that's all they are focused on.
19:02
Okay. Because again, 50 pounds feels so far away.
19:05
So we're wanting to find something that is sooner, that we can feel a quicker win from, okay?
19:13
And then you can create another quicker win after you accomplish that first win, right?
19:18
So what is that? What does that look like? Okay, maybe losing five pounds.
19:22
Like I want to lose five pounds by next month, or I want to comfortably be able
19:27
to run half a mile without walking.
19:30
Okay. Or I want to eat more fruits and vegetables and less processed stuff. Okay.
19:36
What, like it has to be something that you can literally at the end of your
19:40
day, look at, look back on the day and say, dang, I really made some progress
19:45
in that goal I set for myself. Okay.
19:48
And when, when it's 50 pounds, you're like, well, dang, I probably lost four ounces today.
19:56
I mean, that doesn't feel as big as a win, right? So you really want it to be
20:01
something that feels reachable.
20:03
Okay. And so then my next tip is going to be stepping into a day of the life
20:09
of who that knew you would be. Okay.
20:12
So you are embodying that person.
20:16
If you see her, right, like if you're looking at yourself and she's five pounds down, right?
20:24
It's the new you. She weighs five pounds less or she's running half a mile every
20:29
day or she's eating more vegetables every day.
20:32
What does that look like in her day to day?
20:35
Right. A lot of times we want to envision ourselves as this person, right?
20:40
Oh, I just want this is a good one for me. I just want to be less stressed.
20:44
I don't want to be so overwhelmed, okay?
20:47
Constance, what does the less stressed, the less overwhelmed person look like to you?
20:52
Because you are saying these things, but then you are waking up every day and
20:58
letting the day control you.
21:01
You are letting your stress navigate your day, right?
21:05
And so you are making no change in your day to make sure that you do become
21:11
the person who is less stressed and less overwhelmed. So it's the same thing.
21:15
If you see a person, if your person has lost five pounds, what did she do every day to get there?
21:21
Okay. And that's different for everybody. Again, did she get out and walk more?
21:25
Did she track her intake?
21:26
Did she drink her water? Did she stop eating a midnight snack?
21:30
Like what did she do? And it can be very specific, right? Because again,
21:35
her day is probably very busy.
21:38
It's just as busy as your day is today, right? And so when did she do that?
21:43
If she walked every day, when did she get up and walk?
21:46
Because her kids be waking her up all throughout the night or she doesn't get
21:51
off work till late or little Johnny has baseball practice this afternoon.
21:55
Or so it's very intentional about when or is she going to do the thing that
22:02
you have claimed she is going to do to have gotten herself down those five pounds, right?
22:07
Or what types of foods is she going to eat? Or if she's going to track every
22:11
day, y'all, some of my girls, I'm talking to y'all because you're notorious
22:14
for saying on Sundays when we do assess and reset, I'm going to track every day this week.
22:21
But then by Tuesday, you're like, well, I ain't tracked.
22:24
And I'm like, well, duh, because you never outlined when you're going to track.
22:28
Did you think the week was just going to open up time and space for you to do that?
22:32
Like you have got to be whenever. And that's why making up your mind what the
22:38
thing is you're going to focus on is so important.
22:41
Because we can say we're going to do all the things, right?
22:44
Like I can say I'm going to meditate every day or I'm going to go to a yoga
22:49
retreat or, you know, I can say I'm going to do all these things for my stress and anxiety.
22:54
But like, am I really, you know, looking at my days, am I really looking back
22:59
on all my days? Like, when do I have time to meditate?
23:02
You know, like, and so it's just, it's not being, that's not a shameful statement.
23:07
It's being honest with yourself, okay?
23:10
And so really getting clear on what that day is,
23:14
would look like for the new you who has lost the five pounds, okay?
23:19
And then you are making up your mind that you're not going to try it.
23:24
This is now your new norm. It is built into your day in the same way waking
23:29
up, brushing your teeth, peeing, getting dressed, getting your kids dressed,
23:34
getting your kids lunches made, getting to work on time.
23:37
Like it is built into the importance of it is the same. Okay,
23:41
because this is a promise you have made to yourself.
23:44
Okay, you have made a lot of promises to yourself and other people.
23:48
But now you're saying this is what I've made up my mind to do.
23:52
So it's going in in with all the rest, right?
23:55
Again, and so like, I hate I'm I know I'm repeating myself,
23:59
but I really want to reiterate, this is why we cannot set out to do five different
24:04
new weight loss tasks and expect to slay it by the end of the week because you
24:12
are not going to take yourself seriously.
24:15
You have got to be really specific and honestly really minimal at first so that
24:21
you can take yourself seriously and actually do it.
24:25
And the hope is, right, the hope, and I talk about this all the time with layer
24:29
in the cake, but the hope is that eventually, oh my gosh, I decided I was going to, you know, walk,
24:36
I was going to start walking every day to build myself up to running half a
24:39
mile and I and And my walks first thing in the morning before the kids woke
24:44
up like yes My body feels good and I feel like i'm embodying that person that
24:48
I want to be but like I it also just Feels good to do it for my mind for my body.
24:54
So I am wanting to do that, right?
24:57
So then next thing, you know, you're walking every morning and then you're running
25:00
that half mile every morning And then it feels so good that the next step is
25:05
running a mile every morning, right? And then maybe a mile and a half every morning.
25:10
It feels so good to, number one, be doing what you said you were going to do.
25:18
But then, of course, the physical and mental health aspects of what you set out to do, right?
25:23
And a lot of us don't even give ourselves that time to have the feel-good kind
25:29
of sensations that I just talked about. Because again, we're setting out to
25:33
run a marathon on day one.
25:34
You know, we're out here trying to kill ourselves on the pavement because we
25:37
decided we're going to try to be a runner and lose this weight, you know?
25:40
And so easing into it gives you that space to really start to feel and see the benefits as well.
25:46
Okay, my next step or my next tip is...
25:50
Letting your focus be somewhere else than the end goal.
25:53
And I kind of talked about this already, but really honing in on being patient
25:58
and focusing on the embodiment actions instead of the end goal.
26:03
So again, focusing on like, okay, my overall goal is to lose five pounds this month, right?
26:09
But if we are hopping on that scale every five minutes to see if the five pounds
26:13
are gone yet, we will be so frustrated, so defeated, so, you know, all the things, okay?
26:19
So instead, we've made up our mind what we're going to do to try to reach that
26:24
end goal, to try to reach that five pound weight loss this month.
26:28
So instead of focusing on the weight loss goal, we are focusing on the action every single day.
26:35
If half of y'all put as much energy into the actual actions that you set for
26:42
yourself, instead of obsessing over the outcome or the lack of outcome each day,
26:48
we would be a lot better off here.
26:50
Okay. And so committing to them as if they are habits and then saying like,
26:55
okay, my focus for today is not to get on the scale and see if I've lost weight
26:59
because oh my God, I've been trying for three whole days and I should be losing weight by now.
27:02
You know, that is not the goal. The goal is I am getting out there and I am
27:07
walking today and it feels so good.
27:09
And I am so proud of myself, right, for doing that.
27:13
Okay. So it's not just putting the rules into place with the goal in mind,
27:18
it's again, embodying the rule, embodying the action that you have set and really
27:25
stepping into that as the win, right?
27:28
Because that will get you where you want to go and it'll keep you in a more
27:31
positive mindset while you're on your way, right?
27:34
Plus, this is the kind of behavior that keeps the lifelong habit.
27:38
You know what I mean? Anybody can buckle down and say like, I'm going to track
27:42
every single day, you know, from now until my beach trip and I'm going to lose,
27:46
you know, 10 pounds and baby that can do it.
27:49
But as soon as they get back from the beach, they're going to regain all that
27:52
weight. They're going to stop that habit.
27:54
They're going, you know, because it didn't become like a true,
27:58
easy lifestyle kind of habit.
28:01
It didn't form, you know, naturally in their day to day.
28:05
They were kind of, it was kind of like a dictatorship leadership over the goal.
28:09
Like they were like, I've got to do this. You know what I mean?
28:12
And so that's just a different mindset. It's a different place to be when you're trying to reach a goal.
28:18
Okay, so we want that action step to become something, again,
28:23
because like we just talked about, it feels good, right?
28:26
Getting healthy feels good. It should feel good.
28:29
We should recognize the positive things that our efforts are producing, right?
28:35
But if it's too hard, too many steps, too miserable, then we don't recognize it.
28:44
And it doesn't become a lifelong habit because who literally wants to get out
28:48
there and try to run five miles every single morning when they literally did
28:52
not get off the couch before then, right?
28:55
Okay, and then seeking pride in accomplishing these things rather than allowing
29:01
yourself to only deserve praise when you lose the weight, right?
29:04
So literally every day, just taking a minute at the end of the day and being like, you know what?
29:09
I set out to walk this morning and I did it.
29:12
I set out to track my intake this morning and I did it. I set out to have more vegetables in my day.
29:19
Sure. I may have had fried chicken at lunch, you know, but I also had green
29:23
beans and I usually would have picked that mac and cheese.
29:26
So I did it. Okay. It doesn't like it.
29:30
One thing I hate the most about all of our women and all of our mindsets,
29:35
because I can't even just say y'all because it's me too. You know what I mean?
29:38
One thing I hate the most is how we feel like we cannot be prouder of ourselves.
29:44
We cannot like even mark it off as a fully, fully done tasks on our to-do list
29:49
if it doesn't look picture perfect.
29:52
You know, like if it doesn't look like when you say I'm going to eat more vegetables
29:56
in my days, you're probably really picturing like this leafy green salad with,
30:01
you know, grilled chicken and no dressing.
30:05
Like that's what you think when you think I'm going to eat more vegetables.
30:07
You don't think I got green beans instead of mac and cheese with my fried chicken today.
30:12
Like that's not what you think. You know what I mean? But in reality,
30:16
if that's what you set out to do, just include more veggies in your day,
30:20
you fully 100% completed that action step.
30:25
And there should be no guilt or shame around the fact that it was paired with fried chicken. Okay.
30:32
Same with like, I'm going to work on my, you know, walk or running half a mile.
30:36
So what I'm building up to it, I'm going to get out there and walk some,
30:41
run some, or first you're going to start with just walking.
30:42
Then you're going to walk some, run some, then you're going to try to run. Okay.
30:45
You get out there on the day you decide today's the day.
30:49
I'm going to run this whole half a mile and girl, it's humid and you tired.
30:55
You didn't drink enough water yesterday, like all the things, right?
30:58
And you ended up having to stop and walk and you finished it.
31:02
You finished the half mile, but you can be so down on yourself for not fully
31:08
doing exactly what you set your mind to.
31:11
But then today, the goal was to just start with the walking and do the half mile.
31:15
You'll build yourself up to the run eventually. It may not have been that day,
31:18
but we can still be proud of the day because you got your tail up off the couch
31:22
or out of the bed and went outside and did it instead of choosing to stay home
31:29
and not do not even attempting to reach your goal.
31:33
Okay, same with my tracking ladies, you know, like they'll be oh,
31:36
I tracked but I didn't meet all my macros exactly or I went over 200 calories
31:41
and I'm feeling pretty defeated.
31:43
Who gives a rip? You said you were going to track and y'all the most important
31:47
thing about tracking is just staying accountable to your food. That's it.
31:51
When we don't track, we kind of go off the rails.
31:54
When we don't track, we're going to eat five cookies instead of just two,
31:57
you know, like, and so that's the whole point of tracking.
32:00
So even if you go over on your tracking, does that mean you should just give
32:04
up and not do it again tomorrow because you suck? No, ma'am.
32:07
That means you're normal, right? That means life happens, but you fully completed
32:13
your action step because your action step was to track your intake.
32:19
So you should feel just as proud in that moment.
32:23
As you would on a day when you met all your macros perfectly and you were within
32:27
your calorie deficit and all the things, right? But we don't let ourselves go there.
32:32
We let ourselves feel shame and guilt. And then that, again,
32:35
that just piles on that failure mentality and gets us into this thought process of why even try?
32:41
You know, and so again, through all of these, one of the big or the biggest
32:46
battle is going to be that mindset and that brain.
32:49
And so I'm challenging you there, like stop the negative thinking.
32:54
You know, redirect the thought, allow the thought to pass through,
32:57
but then just carry on with a different thought. Okay.
33:00
Find yourself a different task. Find yourself something else to focus on.
33:03
And y'all, if there is one thing we can, we should, could, would better be praying
33:09
on every single day, it is our thinking.
33:11
Okay. The devil, oh, if he can't get us, he's going to get us with our, with our thoughts.
33:16
Okay. And so we need to be praying constantly, Lord, take these thoughts captive.
33:21
Lord, you know, please refresh, renew my mind.
33:26
Lord, show me the thoughts that are from you and show me the thoughts that are from the devil.
33:31
Okay, because, oh, y'all, this is one that is so, like, we can tell ourselves
33:36
all the things and eventually our mind's like, oh, yeah, that's true.
33:40
That's true. You know, the sky actually is purple.
33:42
And the grass actually is red, girl. Yes. You know what I mean?
33:47
So anyway, I hope this was helpful. This one's been, I've just been a super
33:52
passionate one of mine here lately.
33:55
And then y'all, as always, right, as always, accepting grace in your days that
34:00
you may accidentally revert back to those old habits because it's going to happen.
34:04
There's going to be a day when you're too tired.
34:06
There's going to be a day when you literally straight up forgot.
34:10
There's going to be a day that is just like a whole day that is from top to
34:15
bottom overwhelming and stressful and you couldn't fit another thing in.
34:18
Like this happens, right? And so as always with that, y'all remember to say grace.
34:25
Music.
34:26
Thank you for listening to today's episode of Say Grace Podcast.
34:31
If you enjoyed it, it would mean the world to me if you left me a five-star review.
34:36
Also, make sure to follow the show so you don't miss another episode.
34:40
Plus, if you're interested in learning more about losing weight and eating the
34:44
foods you love, make sure to subscribe to my email list by going to.
34:48
Music.