Latest / SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions / What matters most in 2025 weight loss + 3 steps for getting there

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What matters most in 2025 weight loss + 3 steps for getting there · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

• 0:00
  Music.
• 0:39
  Can you believe that we are already here? It is the new year, y'all.
• 0:44
  And if I know anything, it's that you're likely thinking about your weight loss plans for 2025.
• 0:50
  So today's episode and next week's episode are probably two of the most important
• 0:56
  episodes that I could put out for you in regards to sticking to your goal of
• 1:00
  losing weight this year.
• 1:02
  Next week, I'm going to talk about how to stay consistent in your weight loss.
• 1:05
  But today I'm going to share the number one thing that matters most in successful
• 1:10
  weight loss, plus give you three steps for achieving it. So let's dive in.
• 1:16
  Okay, y'all. Merry Christmas. Happy New Year. I am back.
• 1:20
  We had some reruns for the month of December, which were very much needed for me.
• 1:26
  I got a little bit of extra rest, but also I got to just be present for all
• 1:30
  the Christmas crazy with my kids and my family.
• 1:34
  But we are back and ready, y'all.
• 1:38
  This year's podcast lineup is gonna be awesome.
• 1:42
  I mean, we have some great stuff in January alone. And so I cannot wait to just
• 1:45
  kind of work through the Say Grace podcast lineup for 2025.
• 1:50
  But I know that everybody is so full of fudge and dressing and,
• 1:58
  you know, all the holiday treats, right?
• 2:02
  And so what that leads us to is thinking about, oh my gosh, I got to get this
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  weight off. You know what I mean?
• 2:08
  And so new year is like when my team and I, we are gearing up, baby, we are ready to go.
• 2:13
  You know, October, November, December, we kind of, we, you know,
• 2:17
  our ladies are still losing pretty consistently.
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  But as far as our heavy push for weight loss, it just simmers a little bit because
• 2:23
  of the season. And it's a nice kind of rest for us, because we know that January
• 2:28
  is coming, right? And so now it is here.
• 2:33
  And like I said, I know you're probably thinking about your weight loss plans
• 2:37
  or your New Year's resolution, you know, as so many Americans are,
• 2:41
  but I kind want to talk about that before we dive in.
• 2:45
  Did you know, okay, this is like, actually, I did not, I knew it was a lot,
• 2:50
  but I didn't realize how much until I actually went looking for the statistics y'all.
• 2:55
  But did you know that 23% of adults quit their New Year's resolution by the
• 3:02
  end of the first week of January.
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  Yes, gasp. I'm gasping with you. And 43% quit by the end of January. Okay.
• 3:14
  And so statistics show that only 9% of people actually accomplish the resolution
• 3:21
  they set out for each new year.
• 3:24
  Is that not wild? Because it's like, you know, new year, new me,
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  everybody is setting out on January 1st and then only 9% actually complete.
• 3:35
  And so with that, like, I wonder, you know, why is this?
• 3:41
  You know, don't you wonder that? Like, why is this? Like, I feel like any one
• 3:45
  of us, myself included, right, has set out to do something and not.
• 3:50
  And so we are all in this boat. You know, we are in the 91% of people who didn't
• 3:55
  accomplish the resolution.
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  But why? Right? Right. Because I think getting to the root of the cause is the game changer.
• 4:06
  Right. Like if you if you can figure out the why, then you can do it differently next time. Right.
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  And so I believe that the biggest reason why.
• 4:19
  Well, I actually have a couple of reasons.
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  One reason that I believe is we just like we're all excited. Right.
• 4:28
  Okay. Okay. Either we're excited or we're desperate. Right.
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  Like our pants are too tight because we ate too much fudge, you know,
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  or we realize we've got our cousin's wedding in February and we're really trying
• 4:41
  to fit in that dress that, you know, we bought or whatever. Like, we're desperate.
• 4:47
  That's one of the options, right?
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  And so in our desperation, we set out with these huge intentions, right? Like, we...
• 5:00
  Are desperate to lose 10 pounds. And so we Google, how do I lose 10 pounds in
• 5:04
  two weeks? And Google tells you to go on a juice cleanse.
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  And so you're like, okay, this is what I'm gonna do. I'm gonna go on a juice cleanse, right?
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  So sometimes it comes out of desperation, right?
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  Like we, or even if it's not weight loss, right? Like we're in such a,
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  or even if it is weight loss, we're in such a pit.
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  You know, we're just feeling discouraged. We're feeling let down.
• 5:24
  We're feeling like a failure. And so our desperation can come from that too.
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  Not even, It doesn't have to be something, you know, pressing like a wedding.
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  We can just feel like, oh my gosh, I am so sick and tired of being sick and
• 5:36
  tired and overweight, right? And so our desperation can come from there.
• 5:40
  Or we can just be too noble, right? We can just say like, I am going to do this.
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  Like, I know that I, you know, want to do this. So this is what I'm going to do, okay?
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  And so noble intentions, they're not always bad. right?
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  But if we have the noble intentions, but we never actually figure out how to
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  turn them into actions, yeah, sure.
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  Like you're saying, like, I want to lose, you know, 20 pounds by summertime.
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  Great, right? That is actually doable for a lot of us.
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  But that's it. That's as far as you've gotten, right? You're like,
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  I just know I want to lose 20 pounds by summer.
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  And so then you just like set out to lose 20 pounds without any actual objectives for each day.
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  You know what I mean? And so what does that do? Eventually that makes you kind
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  of like dizzy in the head.
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  It makes you kind of overwhelmed. It makes you, you know, just feel like,
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  what am I, what am I supposed to be doing every day? So one day you're trying to cut out sugar.
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  The next day you're trying to make
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  it to the gym. The next day you're just trying to eat a lot of protein.
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  Like you have no consistency. And so that sends you spiraling and eventually you give up, right?
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  So if you have noble intentions without specific actions –.
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  The intention is useless, right? Okay, so we've got desperation,
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  noble intentions, but then also you can have the intention and then you can
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  actually have the action, right?
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  You can say like, I want to lose weight. I want to lose 20 pounds by summer.
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  And this is how I'm going to do it. Okay, and you actually have actions laid
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  out that you plan to do to achieve that, which I see this a lot,
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  right? The actions are specific.
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  They are a lot of times very rigid. It's like, I'm going to cut out carbs until May 1st.
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  I'm going to go to the gym every single day of January.
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  I'm going, you know, all these like really specific things. Okay.
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  Which again, that's, that is a better effort than just the noble intentions
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  or the desperation cry. Right.
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  But a lot of times those actions are too high.
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  Okay. And so this leads us to just such a defeat, okay?
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  We set these huge intentions or these huge actions without thinking about,
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  oh, how am I really going to implement this in my day-to-day?
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  Not just my first two days, you know, like in my day-to-day,
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  three weeks from now, when I'm back in the thick of it at work,
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  when my kids are running me ragged, when I come home exhausted,
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  like, how am I still going to be implementing,
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  you know, no carbs and getting to the gym every day. You know what I mean?
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  So of those three things, that's why I feel like a lot, and this can be across the board, right?
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  Not just with weight loss resolutions, but I feel like those are some of the
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  main reasons that people just do not complete the action steps that they set.
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  They eventually start looking the other way on it and, you know,
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  kind of give up and they just kind of shrug it off. I think this is the saddest part.
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  It's like when I talk to people And I'll be like, hey, what happened to, you know...
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  The paleo diet, you said you were going to go on or hey, how's the gym going?
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  And they're just like, I just I just I just couldn't make it work,
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  you know, just like really nonchalant, like trying to kind of shove it under the rug.
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  But I know that deep down, there's just another layer of failure there on that person.
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  There's just another layer of shame that they're feeling. And that's kind of
• 9:14
  how they're, they're trying to disconnect from it by being really vague about it, you know.
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  And so that's just heartbreaking to me because so to me, it's kind of like, oh,
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  New Year's resolution, who else, who of the people are going to eventually end
• 9:34
  up feeling more shameful than they started?
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  Does that make sense? Like by the end of January, who is going to feel more
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  shame than they did at the end of December?
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  And who is actually going to feel pride and, you know, progress?
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  And so it's 9% is what the studies show.
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  You know what I mean? And that is really sad that only, you know,
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  not like the other 91% of people who gave up on their resolutions also received
• 10:05
  the emotional impact of that, the letdown, the.
• 10:11
  Feelings of failure that comes with not completing something that you set out to complete.
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  Okay. And so a lot of people don't think about this, though,
• 10:20
  when they're so motivated, right?
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  And so it's actually, you know, so many people talk, so many people,
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  I got a text yesterday, so many people are like, I know this is your season.
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  Like, you know, it's about to get crazy for you, you know, and they're right,
• 10:37
  because January equals weight loss, right?
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  And so Perfect Fit Nutrition is rocking and rolling in January,
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  right? It's busy, but...
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  My team and I actually do not look forward to January, even though business
• 10:52
  is good, you know, in January, because it can be discouraging.
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  Because it's the time, yes, that we have the most people like jumping in with us.
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  But those people are not always prepared for our way.
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  Okay. So what I'm saying is people are like, okay, it's January,
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  I need to lose weight, right?
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  And then they see this weight loss program come across their timeline.
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  And so they're like, oh, my friend's doing this and she loves it.
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  So this is the one I'll try, you know, and they just sign up, okay?
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  And so they do, but then they already have in their mind how they're going to
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  lose weight, you know, because a lot of us do that.
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  Like we say we need to lose weight and we already kind of have made up our mind
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  how we're going to do it without, you know, soaking in the guidance or the advice, right?
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  And so they jump into our program, like they don't even look at our coursework.
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  They don't even, you know, kind of follow our guidelines, our roadmap that we have laid out, right?
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  And then, and it's so evident because we do a report out every Sunday.
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  We encourage our ladies, we call it assess and reset.
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  And so basically it's give us your action steps for the week.
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  And I'm going to outline this a little bit more as we go on in the podcast.
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  But, you know, we want people to say like, these are the things I'm holding
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  myself to to accomplish this week.
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  OK, and so like my OGs, like the ones that have been around a lot who have had
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  their first challenge or two and they're like, OK, I'm realistic now,
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  you know, they you know, it's so evident, you know, they're like,
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  I'm going to try to walk three times a week.
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  I'm going to try to get all my water in and I'm going to try to hit my protein
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  goal, like really realistic things for them at this point.
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  And then you can tell the ones who have not really done the work in the program yet,
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  have not really like dived into what we
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  what we offer and what we talk about in the coursework and
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  they're like no sugar all week no more
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  cokes gonna make it to the gym every day you know it's just so it's much more
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  rigid and it's much more stressful for that person right and so you can just
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  kind of tell that that if they are not just super committed.
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  You know, then they might be one of the 91%, you know, and so yeah, we are busy in January.
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  But I would say it's the like, it's the greatest time of the year that people
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  jump in our program without really doing the work, the self work we ask of,
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  you know, on the front end for the program.
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  So then it will look differently this time. We are not just here for you to
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  like, you know, try another weight loss.
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  Program that you can, you know, fail. We want it to be different.
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  Like we want this to be it. We want this to be the last one.
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  But that also requires doing things differently, aka not making up your mind
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  how you're going to get it done before you start. Right.
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  And so a lot of people don't do that because they're just so motivated.
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  And they're so they think they're going to, you know, cut the sugar out forever
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  this time or whatever it may be.
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  And so yeah, you know, we hate to see those women give up on themselves.
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  Because yes, when we say we're going to make it to the gym every day after not
• 14:04
  going to the gym at all in 2024.
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  And also when we say we're going to stop having Cokes when we're used to a Coke
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  at breakfast, lunch and dinner.
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  Okay. And also when we say we're not going to have any sugar when our office
• 14:18
  has, you know, candy 24 seven, and we have kids that love, you know, milkshakes.
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  And, you know, we personally may have a low key addiction to sugar.
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  Like those are impossible to all stick to.
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  So you are going to end up failing, falling off the wagon, not,
• 14:38
  you know, sticking with the program.
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  Okay. And so we'd rather have you, right? We'd rather not have you at all.
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  Like we'd rather than watch you fail in our program, because our program is
• 14:51
  designed to make sure you don't fail, you know, but you got to do,
• 14:56
  you got to do the work. You got to do it our way.
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  Okay. And so, so with that being said, I want to kind of talk about,
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  okay, what matters the most in your weight loss goals for 2025.
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  And so what matters the most y'all is creating realistic goals.
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  And I know I say this until I'm blue in the face.
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  And I know, please don't cut me off because I know you're so tired of hearing
• 15:22
  me say realistic goal setting. You know what I mean?
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  It's not like the sexiest words, right?
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  But it is, it is more than just how it sounds like it is deeper, it is it is more rooted.
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  Okay, and I want to explain why and how today.
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  Okay, and so I'm giving you three steps to make sure you are truly creating
• 15:45
  realistic goals for weight loss,
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  so that you are not one of these people who is drinking three cokes a day and
• 15:52
  says she's about to cut out all the cokes and make it to the gym and cut out all the sugar.
• 15:56
  Okay, so that and then failing, you know, by the first week of January.
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  Okay, so I want to make sure that your goals are realistic so that not only
• 16:05
  will you succeed past one week, you will reach your weight loss goal.
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  Okay, and you can ask any of my clients who have and currently are on the way
• 16:16
  to reaching their weight loss goal.
• 16:19
  This clicked. At some point or another, this was the game changer for them.
• 16:25
  Okay, and we talk about it. you'll see if you watch the chatter of my clients
• 16:30
  a lot, we talk about grace a lot.
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  And like, this is really part of our whole grace concept.
• 16:36
  Okay. But, but for, you know, weight loss purposes and goal setting purposes,
• 16:41
  I want to kind of get real, real detailed, okay, on what the steps look like.
• 16:48
  And if you're a current client of mine, and you've been around for a while,
• 16:52
  keep listening, baby, because we always need this reminder, right?
• 16:55
  If you're looking at this Sunday, assess and reset and like,
• 16:58
  oh, I'm just gonna do the same thing every Sunday.
• 17:01
  Like this is for you too, okay? Because you may need to shake it up a little bit.
• 17:05
  Okay, so I'm gonna talk about the steps. The first step, okay,
• 17:08
  for our clients and for just setting realistic goals in general is to really
• 17:14
  look into like your day, your week, your life, right?
• 17:20
  Like so many people wanna skip this step because they just kind of think it's
• 17:23
  not necessary, But it is the most important,
• 17:27
  y'all, because when we're dreaming about our goal, like when we're super motivated
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  and wanting to reach whatever our goal is, we often forget about the reality.
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  And that is where the mistake is made, right there, okay? When we're thinking
• 17:42
  about the goal we want to achieve, but forgetting about truly what our day-to-day
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  looks like, you've already failed, okay?
• 17:53
  Because when we're saying, oh, I want like, oh, I want to, like I just said,
• 17:57
  the girl, you know, wanting to cut out all the cokes or whatever,
• 18:00
  like we are not forgetting that our willpower is not infinite.
• 18:07
  Okay. We do not have endless supply of willpower.
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  And so you really have to kind of measure your life. Like how many times a day
• 18:16
  am I going to have to use my willpower with these goals that I'm setting out to reach, right?
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  Because you cannot outflex a constant thing,
• 18:28
  interference in your life. Eventually, the interference is going to win.
• 18:32
  Okay, the willpower is going to lose. Okay, so you really want to think about
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  what your life looks like.
• 18:40
  For instance, okay, do you have like minimal time to yourself in the day?
• 18:46
  You know, like if we set out for self care, but like the only time we have for
• 18:52
  self care is early in the morning or late at night. And then you've got like,
• 18:57
  you know, seven things on your self-care list.
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  How long do you think that's going to happen? You know, or if we say I'm going
• 19:06
  to, oh, I was so bad about this one.
• 19:08
  Early on in like my married life specifically, if we say we're going to go work
• 19:14
  out every day after work, like that's our, one of our action steps. Okay.
• 19:19
  But then every day after you get off work, your feet are aching.
• 19:25
  Okay. How long do you think? Because it's a real thing. Like by the end of the
• 19:29
  day, y'all, I am whooped. Okay. Mentally and physically.
• 19:33
  And so if you're like, I'm just going to power through this aching feet and this aching back.
• 19:39
  Like how long do you really think that's going to last? Right.
• 19:43
  Or if you say, I'm going to read my Bible every night before bed.
• 19:47
  Okay. But you're like me. And at 830, everything in your body shuts down.
• 19:52
  Like you're just so ready for bed. And you put your kids to bed at 820.
• 19:57
  Like, how long do you think you are mentally going to just power through reading your Bible?
• 20:03
  And do you really think you're going to retain anything anyway?
• 20:07
  You know, if you're so, then it just becomes an act, right?
• 20:11
  You're just practicing something. You don't even remember what you read,
• 20:13
  but you're just trying to check the checkmark, right?
• 20:15
  Okay, if you say, I'm going to wake up early and work out.
• 20:19
  But you have a toddler who literally will not sleep through the night.
• 20:23
  Like, like, first of all, how long do you think that's going to last?
• 20:27
  But second of all, do you think that's suiting you? Do you think that's suiting your body?
• 20:30
  Like, do you think interrupted sleep consistently throughout the night?
• 20:37
  Do you think the best answer is to interrupt your sleep in the morning as well?
• 20:41
  Or do you think it would be to sleep an hour longer?
• 20:43
  You know what I mean? And so these are just things like if you say you're going
• 20:47
  to start serving, you know, only vegetables or only eat, you know,
• 20:50
  certain types of food groups. But you have picky family members that you're
• 20:54
  still in charge of feeding.
• 20:57
  How long do you think at the end of an exhausting day that you're going to want
• 21:02
  to come home and not only probably try all these new weird recipes and cook
• 21:07
  food that you're not comfortable cooking because you're changing your foods, right?
• 21:11
  But also deal with the mouths of the picky people every night at dinner when
• 21:18
  you're already mentally and physically exhausted.
• 21:21
  Okay. Okay. If you say, I'm going to start bringing my lunch every day to work, that will solve it.
• 21:27
  If I just bring my lunch every single day to work, okay,
• 21:30
  healthy meal prepped lunch that I saw on TikTok, how long do you think you are
• 21:38
  going to last when your co-workers are still the same old co-workers saying,
• 21:43
  come on, Constance, let's go to Mexican.
• 21:45
  Why aren't you going to Mexican with us? We go to Mexican every Tuesday and every Thursday.
• 21:49
  Why aren't you coming with us, Constance? Like, How long do you think that's going to last?
• 21:54
  Okay. And so, yes, this, we are feeling noble, maybe a little bit desperate,
• 21:59
  you know, in our, our goal setting, our action setting of these things that I just mentioned.
• 22:06
  But, and the reality is you set the bar too high.
• 22:10
  The, the, you set the bar too high from the jump because you were not honest
• 22:15
  with yourself and truly like saying, okay, I know my besties at work are not
• 22:22
  going to leave me alone about this Mexican.
• 22:24
  You know, I know my little kids are going to complain about green veggies at dinner every night.
• 22:31
  You know, I know that I physically like am exhausted.
• 22:35
  I mentally am exhausted when I get home. I cannot set these massive expectations
• 22:40
  for myself, you know, at the end of the day.
• 22:43
  Okay. And so it matters so much to just like get quiet and write it down and
• 22:49
  just like really think, look at your dang calendar, for God's sake.
• 22:54
  Like look ahead at January, y'all.
• 22:56
  I bet your days are already filled, you know?
• 22:59
  And so just truly looking at the reality of your life and of everything.
• 23:04
  Your surroundings because it matters. Is it unfair? Maybe.
• 23:07
  Yeah. Like if, can we complain about it? Coworkers that always want Mexican
• 23:11
  or, you know, kids that don't have, you know, a super sophisticated palate.
• 23:17
  Like, yeah, we can complain about it if we want to, but it's not going to change
• 23:19
  it. It's not going to change it. Okay. And so you got to work with what you got.
• 23:24
  Okay. Instead of setting this expectation of yourself, that is legitimately
• 23:29
  impossible. And it's not going to last past, like the research says,
• 23:33
  you know, the first month of January, right?
• 23:36
  Okay. So once we do that, like once we really look at our lives and we say like,
• 23:41
  all right, I know I'm tired by the end of the day.
• 23:43
  I know little Johnny has baseball practice on Tuesdays and Thursdays.
• 23:47
  I know, you know, my kids are picky and I'm mad at them about it,
• 23:51
  but I can't do nothing about it.
• 23:53
  Like once we kind of outline that and accept that, deeply accept that, right?
• 23:58
  Then the second step is to review your goals. Like, okay, now I know all this
• 24:04
  about my life. I have owned it. I have acknowledged it.
• 24:08
  But even still, I want to lose weight, right?
• 24:12
  Like, I want to lose 20 pounds by summer. You know what I mean?
• 24:16
  And so how am I going to get there? Like, write down your big goals,
• 24:21
  okay? So this is 20 pounds by summer.
• 24:23
  This is, you know, create more muscle tone. This is, you know,
• 24:29
  make my drinking my water a long time habit, like whatever it is that you're
• 24:33
  really hoping to do. Right.
• 24:36
  And then from there, you're laying out. So in our program, this is how we do it.
• 24:41
  OK, because, yes, weight loss is such a big goal. Right. I mean,
• 24:45
  if you're listening to this, weight loss is probably a goal for you. Right.
• 24:49
  But which what you don't realize probably and a lot of people don't realize
• 24:53
  because it's just not really. Right.
• 24:56
  You know, everybody out there wants to be like, this is the way, this is the way to do it.
• 25:00
  If you want to lose weight, this is how we do it. You know what I mean?
• 25:03
  And so, so you may not realize that there are multiple ways to lose weight.
• 25:08
  Like you don't have to just exercise. You don't have to just track your calories.
• 25:12
  You don't have to, you know, just, I don't know, move more or whatever, drink your water.
• 25:17
  Like there are so many ways that this can be achieved. Okay.
• 25:23
  And so you're actually not going to do them all at once.
• 25:28
  Like it's, again, it's impossible, especially after you look at your life,
• 25:31
  you know, that you're not going to be able to, you know, track your intake and
• 25:35
  get enough protein in and drink enough water and move your body every day.
• 25:39
  Oh, and don't forget to, you know, get eight hours of sleep and,
• 25:42
  and, and, you know what I mean? Like you're not going to be able to do it all at once.
• 25:46
  And so in our program, we lay out different, we call them kind of like categories of weight loss.
• 25:52
  Okay, so you can just see a little bit more how there are so many options for you.
• 25:58
  Okay, and the reason that we we do it this way is so that you can be encouraged,
• 26:04
  not discouraged, right?
• 26:06
  So like, okay, this is a prime example.
• 26:09
  Okay, so exercise for my moms of littles feels impossible.
• 26:14
  Like if you're a working mother or a stay at home mother, you know,
• 26:18
  of little bitty children,
• 26:20
  thinking about fitting in a time to get to the gym or even just a time to go
• 26:25
  out for a walk or whatever can feel impossible.
• 26:30
  I have said it on here a million times, but like both my girls,
• 26:34
  when they were babies, like I was not going to, I was not working out.
• 26:37
  Like I mean, it's impossible. It feels impossible physically.
• 26:41
  Mentally, all the things.
• 26:43
  Okay. Time, time management wise, all the things. Because you're like,
• 26:45
  oh yeah, I could, I could exercise when the baby's taking a nap.
• 26:48
  But then when the baby's taking a nap, you're cleaning up the dang tornado in the living room, right?
• 26:52
  And so all that to say, movement for them might feel impossible, okay?
• 26:58
  And so if they are not educated on the fact that they don't have to move their body to lose weight,
• 27:08
  they will just think, well, I can't lose weight. You know what I mean?
• 27:11
  And so by laying out these different categories, we encourage our ladies to
• 27:15
  look at them and say, okay.
• 27:18
  These are the ones and these are the things that I feel like I could most easily
• 27:23
  tackle now and start there, right?
• 27:27
  Okay, so the categories are calorie and macro tracking, okay?
• 27:31
  And so if you're in our program, you know, we encourage calorie tracking first
• 27:34
  just because it's not as overwhelming. And then later on, you know,
• 27:38
  they can go down the macro tracking thing.
• 27:40
  And so here's some action steps that can fall under calorie and macro tracking.
• 27:45
  Okay, just track. This is what our ladies say all the time. My goal this week is to just track.
• 27:51
  So what that means is they are owning up to the food that they are eating.
• 27:56
  Okay, they have MyFitnessPal or they have a food journal of some kind.
• 27:59
  And they are committed to just writing down, I had one cup of rice.
• 28:06
  I had three bagels this morning. I had 17 cookies.
• 28:11
  Like, you know, even if they don't stay below their recommended calorie.
• 28:16
  You know, allotment that we
• 28:17
  give them, even if they don't, they are still committed to just tracking.
• 28:22
  And what that is, is it holds them accountable and it shows them what they're
• 28:25
  truly putting inside their body. Okay.
• 28:28
  So just track that, that could be one. Okay. Or stay within my,
• 28:33
  my weight loss calories.
• 28:34
  That could be one. Okay, so the goal there is I'm going to track my intake,
• 28:39
  but I'm not going to stress over whether I have a salad or a hamburger.
• 28:43
  Okay, I'm just going to track my food and try to stay under my calorie allotment
• 28:50
  for the day, but I'm not going to stress over the nutrition makeup of the foods.
• 28:56
  Okay, and that's a good baby step, especially when you're just starting out.
• 28:59
  But then it could also look like I'm going to track and try to include,
• 29:07
  you know, greens at every meal.
• 29:10
  Okay, so this tells me not only does this client want to stay under her calorie
• 29:14
  allotment for weight loss, but she also wants to ensure that of those calories,
• 29:19
  she's getting a lot of good nutrients in, a lot of good fiber.
• 29:23
  She's trying to not only lose weight, but also serve her body a little bit better
• 29:28
  with the foods that she's eating. And again, this is like a baby step up.
• 29:31
  This is like for my clients that have been around for a while,
• 29:34
  who are comfortable with tracking, who have seen some weight loss and feel confident
• 29:39
  that they can have the hamburger and still lose the weight. You tracking with me?
• 29:43
  And then maybe down the line.
• 29:46
  They will say, okay, I'm going to track, I'm going to stay under my calorie
• 29:50
  allotment, but I'm also going to track my macros, meaning I'm going to really
• 29:54
  focus in on my protein, my carb, and my fat because I notice that when I get enough protein,
• 29:59
  I feel better after workouts.
• 30:02
  Or I notice that when I get enough of all three together in a meal, I'm fuller, longer.
• 30:08
  Okay. I notice that when I get enough carbs, I have more energy in my day.
• 30:13
  Okay. And so do you see how all that falls under one category?
• 30:17
  And so, and again, that one sounds a little easier or, you know,
• 30:22
  they sound, some sound a little easier than others, right?
• 30:25
  Macro tracking can be really tedious, right? Like I have been doing this for
• 30:30
  many years, y'all, and I still cannot stand to track macros.
• 30:35
  I just can't, you know? And so that, but it, so me saying I'm just going to
• 30:40
  track my intake feels a lot less waited, you know, for my weight loss goals.
• 30:45
  And so you're able for, you know, to meet yourself where you can realistically
• 30:51
  be in that time and moment.
• 30:53
  And the goal is, right, I talk about layering the cake all the time.
• 30:56
  And so the goal is, is to just layer that cake is to eventually build up to
• 31:00
  have the confidence and have the brain width and or the bandwidth to track the
• 31:07
  macros and really care about it.
• 31:09
  You know what I mean? That's the goal. But you can still do something with just
• 31:13
  tracking your intake, period, right?
• 31:15
  So the others are, the other categories are hydration.
• 31:23
  Movement, rest, and accountability and support, okay?
• 31:28
  So that it's those five. And so you can see how we can build in each of those categories.
• 31:35
  Hydration, I have clients that, yes, they should be getting 100 ounces of water
• 31:39
  a day based on their weight, okay?
• 31:41
  But they struggle so bad with it that their goal right now is 40 ounces of water a day, okay?
• 31:49
  And that is where we're starting, okay? Or their goal, their hydration goal
• 31:52
  right now is drinking, you know, 10 ounces before their coffee,
• 31:56
  drinking another 10 ounces before they have that Coke in the afternoon.
• 32:00
  Like it's, it's smaller goals because realistically they know they are not going
• 32:04
  to go from on average getting 20 to 30 ounces of water in a day to a hundred.
• 32:09
  Like they know that is literally impossible for them. That is such a large jump
• 32:13
  in their day-to-day, right?
• 32:15
  Same with movement. We have ladies who are like, I'm getting to the bootcamp
• 32:18
  every day this week. And they have built themselves up to that.
• 32:22
  But we also have ladies who are like, I'm just going to try to go for a walk
• 32:26
  around my neighborhood about half a mile twice a week.
• 32:30
  Okay, I'm just going to try to stretch before bed.
• 32:35
  Like, you know, so you see, that's not the same as the boot camp.
• 32:39
  But it is still a realistic action step based on where you are.
• 32:44
  And it will help you. First of all, you will be able to stick to it because
• 32:47
  it's meeting you where you currently are, right?
• 32:51
  Instead of some crazy, you know, crazy town goal that you know you won't be able to stick to.
• 32:57
  But it's also giving you a foundation to build upon so that maybe one day you
• 33:02
  will be the girl that is going to the boot camp every day.
• 33:05
  Okay? But you are not going to become the girl that goes to the boot camp every
• 33:08
  day if you have been the girl that sits on the couch for five years straight now.
• 33:13
  Like you cannot blink overnight and become the bootcamp girl y'all you have
• 33:16
  got to build up to it Okay, so then same with rest like,
• 33:22
  For some of us, you know, it's rest is like, I'm going to try to go to bed 30 minutes earlier.
• 33:27
  Okay. And then for some of us, they're like, I literally cannot fathom getting in bed any sooner.
• 33:33
  So I am instead going to put my phone away on my drive to work and turn the
• 33:40
  radio off and just sit in silence so that I can calm my body so that I can calm
• 33:45
  my brain as I'm driving into work. Okay.
• 33:48
  I am going to, we did this for the get yourself off the shelf challenge in the group.
• 33:54
  I am going to delete 10 emails a day or unsubscribe from 10 emails a day,
• 34:00
  you know, until I feel like my inbox is less stressful. Okay.
• 34:04
  Because that, again, that leads back to rest.
• 34:07
  So there's so many different, you know, avenues for each one of these categories.
• 34:13
  Okay. And so from there, you can, we encourage you to go through and kind of
• 34:17
  write ideas for each one for yourself, you know, but then maybe go back even
• 34:22
  the next day and with like a fresh pair of eyes say,
• 34:27
  okay, these are realistic for me.
• 34:29
  Like this is where I want to start because I feel like they would be the easiest
• 34:32
  to accomplish in my current life. Okay.
• 34:36
  It's not going to look like what your friends looks like. Okay.
• 34:38
  Cause her life looks different, right? It's not going to look like what the
• 34:41
  Instagram influencer told you, which supplement to buy and which exercise routine
• 34:45
  to do and which foods to eat to get the perfect body.
• 34:48
  Like it's not going to look like that. We actually have to get in tune with ourselves here.
• 34:55
  Do you hear me?
• 34:58
  Okay. And so you go back and you say, okay, these things look like...
• 35:02
  First of all, they sound like I would be making progress, like, right?
• 35:05
  I would be so pumped to get 40 ounces of water in every day when I have really
• 35:11
  been averaging around 20, right?
• 35:13
  I would be so pumped to stretch every night or a couple nights before bed when I feel so stiff,
• 35:22
  you know, like when I would be so pumped to even know what the heck I'm putting
• 35:25
  in my mouth every day by tracking, okay?
• 35:28
  And it's something I feel that I realistically can do. I would not be killing
• 35:32
  myself every day trying to do, okay?
• 35:35
  So we encourage you to identify like the easiest two to three and start there,
• 35:40
  okay? And then knowing, like you can always add on, right?
• 35:43
  Again, the goal for you may be to become the bootcamp queen one day.
• 35:47
  And so you can always add on to that, but starting where you are so that you
• 35:52
  don't quit by the first week of January.
• 35:55
  Hello, okay? Okay, so and then from there, step three is to stay consistent
• 36:01
  and accountable to your commitment.
• 36:03
  Okay, and sometimes this is easier said than done, you know,
• 36:07
  and so that's why next week I'm going to talk about all about how to stay consistent
• 36:12
  in these realistic habits that you are identifying for yourself, right?
• 36:17
  But I will say that one really great way to, you know.
• 36:23
  Just make sure that you are staying consistent is to truly have a support group,
• 36:27
  okay, an accountability group, just somebody to kind of say,
• 36:30
  hey, how you doing, even if it's just like a friend,
• 36:34
  right, somebody who you've committed to this process with together,
• 36:37
  and then y'all check in on each other every single day, okay,
• 36:41
  and I promise, like, I've done this way back in the past with, like.
• 36:45
  Outlandish type goals, and so my friend and I both eventually are like,
• 36:50
  womp, womp, you know what I mean, like, if you're, For instance,
• 36:53
  if you do this with a co-worker and y'all both are like, okay,
• 36:55
  sis, we are not going to go to Mexican anymore for lunch.
• 36:59
  Like one of you are going to give eventually. And then you're both just going
• 37:03
  to kind of be like, oh, screw it.
• 37:05
  But that again, that's because the goal that you set, the action step,
• 37:10
  you know, was a little too rigid. It was a little too far-fetched when truly
• 37:15
  Mexican is like your girl time.
• 37:18
  It's been your weekly routine for years, like whatever, you know what I mean? And so by having...
• 37:23
  A realistic goals, things that you both know you can actually achieve,
• 37:27
  and you know, the other person can actually achieve, right, you will,
• 37:32
  it'll feel easier to stay accountable, it'll feel easier to,
• 37:36
  you know, just continue, right, and hold each other up and support each other there. Okay.
• 37:41
  And so also just with accountability, having a routine will help you to stay on track.
• 37:46
  Okay, so this is why, you know, our ladies know what to expect in the challenge
• 37:50
  every week, They know that Tuesdays, we're reporting out what we ate.
• 37:54
  They know Thursdays, we are meal planning for the next week.
• 37:57
  They know Sundays, we are talking about what the next week is going to look
• 38:01
  like. And they know Fridays, we are weighing in every Friday.
• 38:04
  Like they are looking to those days and knowing what to expect.
• 38:07
  And it's also why I'm sure if you have not heard by now, I released a journal.
• 38:11
  It's called Fruitful. And it's a faith-based goal-setting journal.
• 38:16
  And it's intended to keep a routine for you.
• 38:19
  You practice gratitude. you practice prayer, you practice quiet time,
• 38:23
  you practice scripture meditation, and you.
• 38:27
  Practice writing down your goal and your intention for the day and then following
• 38:32
  up the next day with whether you did it or not.
• 38:35
  You know, there's just a routine in that that holds you accountable to actually
• 38:38
  doing it instead of, you know, this mentality of saying like,
• 38:42
  oh, I'll start over tomorrow.
• 38:43
  I'll do this tomorrow. You know what I mean? Um, so I know, I think I,
• 38:49
  I feel like I laid it out in kind of like a black and white, um.
• 38:54
  You know, example, I guess, like I made it sound probably easy,
• 38:58
  but y'all, it really can be easy.
• 39:01
  You know, we are the ones that make it so dang hard by just not getting clear
• 39:08
  on the front end, okay, and then by setting our expectations too high for ourselves
• 39:13
  and sometimes for others around us.
• 39:15
  So by doing it this way and by truly committing to this practice,
• 39:19
  you are setting yourself up for actually reaching the goal, actually reaching
• 39:25
  that resolution this year.
• 39:28
  And I really, I mean, if anything, I'm just so prayerful that you actually try it.
• 39:32
  You know what I mean? And if you need help, we are opening enrollment actually
• 39:36
  at the end of this week for the program.
• 39:39
  And so we would love to have you. It's our first challenge of the year and we
• 39:41
  would love to kind of just show you what it's about.
• 39:44
  And so yeah, you can check out our website at perfectfitnutrition.com to see
• 39:48
  more about it. But yeah, you can do this with us or you can do it without us.
• 39:52
  Either way, like you can do this as long as you stay realistic in your expectations.
• 39:59
  So next week, I'm gonna talk about my number one tip for actually staying consistent.
• 40:05
  So y'all make sure to come on back.
• 40:06
  And as always, say grace.
• 40:10
  Thank you for listening to today's episode of Say Grace Podcast.
• 40:11
  Music.
• 40:14
  If you enjoyed it, it would mean the world to me if you left me a five-star review.
• 40:19
  Also, make sure to follow the show so you don't miss another episode.
• 40:24
  Plus, if you're interested in learning more about losing weight and eating the
• 40:28
  foods you love, make sure to subscribe to our channel.
• 40:29
  Music.