Fitness Matters with Pahla B: Recent Episodes

Pahla B, Fitness + Life Coach

Your fitness mindset matters. Join Pahla B, your best middle-aged fitness friend, to chat about making peace with your menopausal body, creating positive weight loss habits, changing your fitness mindset, setting and smashing goals, self improvement, effective fitness training and SO much more.

It’s not really a question of “if” you have weight loss mindset blocks (you do), it’s more about figuring out exactly which ones you have, so you can solve for them and get to your goal weight. On this week’s episode of the Get Your GOAL podcast, I’m diving into the top five weight loss mindset blocks to show you exactly how they’re stopping you and what you can do about it.

When you have blind spots (aka, mindset blocks), you are constantly slowing yourself down. But knowledge is power, my friend, and self knowledge – self awareness – is the greatest power of all. When you intentionally see yourself clearly, honestly, and without judgment, you are unstoppable.

So, let’s find those mindset blocks and bust through them!

Listen now to learn:

What a mindset block even is
How to know you have a mindset block, and
The most efficient and effective tool for busting your blocks

In this episode I’m sharing the Top 5 Weight Loss Mindset Blocks I’ve helped women around the world bust through while they were losing weight with The 5-0 Method. Do YOU have the same blocks?

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

There’s a lot of information out there about weight loss for menopausal women, and some of it is straight-up wrong. To help you separate fact from fiction, on this week’s episode of the Get Your GOAL podcast, we’re debunking twelve of the biggest weight loss myths, plus of course I’ll share the real facts so you can lose all the weight you want and keep it off forever.

Your body and your brain are always always always working together, so any weight loss advice that doesn’t address your mindset isn’t giving you the complete answer.

Second, and this is almost the same point, but in a broader context, weight loss is never about one thing.

Which means that any advice that purports that weight loss is driven by one singular factor – like eating during a specific window of time, or eliminating a specific type of food, or exercising in a specific way – is incomplete.

The simple science behind weight loss is that it’s driven by three things, in this exact order: 1, believing that you can, 2, eating in a slight caloric deficit over time, and 3, lovingly supporting your menopausal metabolism.

So now that you know the facts, let’s get to the Twelve Biggest Weight Loss MYTHS, so we can debunk those suckers!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

When you’re not losing weight it’s almost never because of your calories. And yet, that’s the conclusion we all jump to immediately, even though changing up your calories is more likely to slow you down than speed you up. On this week’s episode of the Get Your GOAL podcast, I’m sharing three important things to do (that aren’t changing your calories) when you’re not losing weight.

Weight loss is a long game, and it’s driven by three things, in this exact order: number one, believing that you can, number two, eating in a slight caloric deficit over time, and number three, lovingly supporting your menopausal metabolism while you do numbers one and two.

Fiddling around with your calories (number two) before you address the belief piece (number one) is kind of like trying to read a book in a foreign language when you don’t even know the alphabet yet. Sure, you can make guesses, but it’s unlikely that you’ll make sense of the story.

Imagine jumping into the deep end of a pool when you don’t believe that you can swim. You’ll just thrash around and, at best, tread water, instead of gliding smoothly to the other side.

You absolutely, positively, must take a look at your mindset – your beliefs – before making adjustments to your calories, so that you don’t find yourself splashing around and not making progress toward your weight loss goal.

This is why the three things to do when you’re not losing weight that I’m sharing with you today are all mindset-focused – so you can swim like a champion and read novels with ease.

No, I’m joking.

I’m showing you how to change your mindset so you can lose all the weight you want after menopause and keep it off forever.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

You’ve been working on losing weight for a while, but you’re still not seeing the results you want on the scale. It feels super frustrating to put in all this effort and not be making any progress. So, why aren’t you losing weight? And what can you do about it? On this week’s episode of the Get Your GOAL podcast, I’m sharing four reasons why you’re not losing weight … yet.

Before we get into it, make sure you really take the time to hear the last word in the title of this episode: yet.

While it may or may not be true that you’re not losing weight right now (and we’ll talk about how that might not even be true in reason number four!), your current weight loss progress is not an indicator of your future success.

Because the simple formula for permanent weight loss is this: Step One, believe that you can lose weight. Step Two, eat in a slight caloric deficit over time, and Step Three, lovingly support your menopausal metabolism while you’re doing Step One and Step Two.

Right now, there’s a really good chance that disbelief is lurking in every corner of your brain. It’s not just the thought, “I don’t believe I can lose weight” that’s stopping you, though that’s definitely one of the most common mindset blocks I hear.

But there are other ways that disbelief shows up in your life and, notably, on the scale, that we’re talking about today. These four reasons you’re not losing weight YET, are your ticket to uncovering your disbelief mindset blocks, so you can bust through them.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

You can’t really lose weight without dieting…can you? What if this so-called conventional wisdom isn’t very wise after all? What if you could lose all the weight you want and keep it off forever, without feeling like you’re on a diet at all? My friend, you can, and this episode of the Get Your GOAL podcast will tell you how.

The fact is, you can DO all the things to lose weight – which is to say, creating belief in yourself and eating in a slight caloric deficit over time, while supporting your menopausal metabolism with adequate hydration, sleep, and exercise – without FEELING like you’re on a diet.

Because your feelings don’t come from what you’re doing – they come from your thoughts. 🤯

You’re not doomed to constantly feeling restriction, obligation, pressure, uncertainty, frustration, anger, or overwhelm on your weight loss journey. In fact, this week I’m offering up three alternative (and much more pleasant) feelings that you can easily have while you’re losing weight, instead of feeling like you’re on a diet.

Thanks for joining me!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

A couple of years ago, I lost weight for the last time. And while I was losing weight, I experienced three really big mindset shifts that forever changed the way I think about my body, my weight, and myself. So today, I’m sharing with you the three biggest mindset shifts I made to lose weight in my 50s.

Mindset is basically just another word for belief or beliefs. Which is basically just another way of saying a thought or collection of thoughts that you’ve been practicing subconsciously and maybe haven’t challenged.

We all have beliefs we’ve never looked at! And that’s why mindset work is such a crucial part of weight loss. Right now, you have beliefs about losing weight that are holding you back, and any time you want to, you can simply challenge them and SHIFT to a different belief.

Here are the three biggest mindset shifts I made to lose weight in my 50s:

From “I can’t” to “I can, but I might choose not to”
From “Menopause sucks!” to “This is what my body is supposed to do”
From “Losing weight is harder over 50” to “Losing weight is different over 50”

Losing weight in your 50s and beyond and keeping it off for the rest of your life will require you to shift your mindset. Right now you have thoughts and beliefs that aren’t helping you lose the weight you want. But you can shift out of your unhelpful mindset and into the thoughts, beliefs and feelings that will take you directly to your goal weight.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Wanna speed up your weight loss results? Of course you do. Then my friend, one of the first things you need to look at is what you’re currently doing (or in this case, NOT doing) that’s slowing you down. On this week’s episode of the Get Your GOAL podcast, I’m sharing five things you’re NOT doing that are slowing down your weight loss results.

I get asked a lot about what to DO for weight loss – which makes sense, because I’m a weight loss coach! And of course I have a super simple framework called The 5-0 Method that tells you exactly what to do each day to lose all the weight you want and keep it off forever.

But the thing we’re talking about today is something I almost never get asked about, and that’s what you’re NOT doing, and how it’s not only dramatically affecting your weight loss, but could be the reason why you would struggle to keep the weight off in the future.

Here are five things you’re NOT doing that are slowing down your weight loss results:

You’re not JOURNALING
You’re not WEIGHING YOURSELF
You’re not TRACKING YOUR CALORIES
You’re not HOLDING YOURSELF ACCOUNTABLE
You’re not DOING A MONTHLY CHECK IN

Being willing to look at yourself honestly – your thoughts, your weight, your calories, your accountability and your progress – is THE THING that will speed up your weight loss results.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Sometimes you feel really prepared to start your weight loss journey, and sometimes you’re pretty sure you need to do more research, and it’s off to Google you go. But this constant back and forth isn’t really helping you lose weight. So today I’m sharing three signs that you are ready to lose weight for good.

If you’ve been wondering about whether or not you’re ready to lose weight, wonder no more, my friend. Here are three simple-to-spot signs that prove it’s time to lose weight for the last time:

You notice yourself complaining about your weight
You can spot a diet that’s not for you
You’re listening to this podcast

You really ARE ready, so let’s go!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

You’ve been wanting to lose weight for a while now, but there’s a part of you that feels really foolish about going on another diet in your 50s. I mean, how vain is that? It’s not like you’re going to go running around in a bikini at this age.

But on the other hand, you’ve always wanted to be a woman of a “certain age” who looks and feels her best. One of those women whose whole essence oozes calm confidence and self-assurance. Maybe you could rock a bikini.

Ugh! But maybe you should just get over it and accept that this is your menopausal body – with 30 extra pounds. My friend, if this is the argument that you keep having in your head about whether or not weight loss is important, this podcast episode is for YOU.

Join me as we identify the lessons you’ll learn and the benefits you’ll gain on a weight loss journey to self love, self trust, and showing up as your best self in the world.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

You’ve gained and lost weight before, maybe even dozens of times, and you’re sick of it. You’re ready to be done with this dieting nonsense forever. But how does that even work? How do you lose weight for the last time? Like THIS.

On this week’s episode, I’m going to lay out how to lose weight for the last time in a step-by-step list, but let me also point out the overarching theme – the one key takeaway that, if it’s the only thing you remember from this podcast, it’ll still send you in the right direction.

And it’s this: losing weight for the last time REQUIRES YOU to create a loving and trusting brain-body connection. If you don’t do this, you will continue to create the results you’ve created in the past, or the results you currently have. Meaning, you’ll gain and lose weight again and again, or you’ll stay stuck where you are now.

On the other hand, when your brain and your body are working together as a team, you will be unstoppable, and getting to your goal weight will be inevitable.

Tune in now, and when you’re ready to lose weight for the last time, join us in the Get Your GOAL group!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

It’s been a long day, and your coworkers got on every single one of your nerves, including your last one. You’re super stressed out and you’ve got a deadline to meet, but… it’s like you can’t even stop yourself from heading to the pantry and stuffing your face. You know you’re eating your feelings, and you’re really ready to stop doing it, but how? My friend, like THIS.

This week’s episode of the Get Your GOAL podcast is super practical, with step-by-step instructions that’ll help you

Make peace with your feelings
Understand why they’re doing what they do, and
Stop stress-, comfort-, or overeating permanently

We’re covering a lot of ground today, so take notes and get ready to practice some emotional skills, so you can lose all the weight you want and keep it off forever.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Don’t worry, today’s episode of the Get Your GOAL podcast isn’t really about the “F” word you’re probably thinking of – the four-lettered one. But we are absolutely going to chat about a certain three-lettered “F” word that’s slowing down your weight loss, and I’ll be sharing my best strategies for overcoming this common mindset block, so you can get your goal.

You’re kind of afraid of writing certain things in your journal, aren’t you? Like it’s too personal, or too embarrassing, or too vulgar to put into writing.

Maybe you’re afraid of writing in your journal at all. If you had a sibling read your diary when you were younger or adults telling you that “good girls don’t talk like that,” you might be worried that your words could be used against you.

But, my friend, let me say this plainly: censoring yourself in your journal is blocking you from losing weight.

So in this week’s episode of the Get Your GOAL podcast, we’re uncovering why you do it, how to stop, and how it’ll change your life (and your weight!) to be completely open and honest with yourself inside the safety of your journal.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Weight loss is actually pretty straightforward. You have a routine, and you stick to your routine. And it all goes just fine… as long as you’re in your routine. But when you go out to eat, or somebody brings donuts to work, or there’s a wedding or a new baby or a birthday to celebrate – I mean, how can you stay on track for weight loss when you’re out of your routine? We’re getting into it today, love, and I’m going to show you exactly how.

First and foremost, I offer you this: you’re always on track for weight loss. Every part of your journey – even the twists and turns and long stretches of not feeling like you’re losing weight – is getting you to your goal.

And.

I also have some really practical mindset advice around making decisions about what “on track” looks like for you, and how to have your own back to stick with it.

Imagine feeling confident about your choices no matter where you go, or who you’re eating with, or what’s being served. And picture how fast you’ll get to your goal when you get off the “on track-off track” merry-go-round, and stay focused.

It’s available to you, and this episode of the Get Your GOAL podcast will show you how.

Timestamps:

04:22 Weight loss mindset: rules, self-manipulation, individuality.

11:21 Create flexible routines by setting and meeting parameters.

19:04 Embrace change, trust the process, visualize success.

27:39 Take control of your life and choices.

32:09 Imagine relaxed future, maintenance after weight loss journey.

36:24 Socialization and support are invaluable for personal growth.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

You stepped on the scale this morning, and it was up 1.2 pounds from yesterday. Your heart sank to your stomach, and your brain went into overdrive, telling you that obviously, this is a disaster – you’re gaining weight! You’re never going to get to your goal, or if you do, now it’s going to take longer. It’s all because of those stupid cookies you ate yesterday. If you had any self control at all, this wouldn’t have happened. But it’s going to be okay, today’s a new day, and you’ll just get on with it as best you can.

Sounds familiar, doesn’t it? My friend, today on the Get Your GOAL podcast, we’re digging deep into the monkey chatter you hear in your brain, and I’ve got a simple, practical MINDSET solution for what to do when the scale goes up.

Before we talk about mindset, though, let’s clear up a little biology: today’s weight didn’t go up because of what you ate yesterday. Your body has billions of daily processes that affect the scale, and what you’ve recently eaten is only the tiniest fraction of that.

The problem is that simply understanding this fact intellectually doesn’t stop you from feeling bad. Well, here’s why: your brain is hard-wired to make meaning from data. It’s normal, it’s natural, and it’s just what your brain does!

But hang on, because here comes some amazing news: your brain is ALSO hard-wired to be able to simply observe without making meaning. We just don’t get taught to use this skill, because the other way is sort of the default.

When you practice this superpower, though, you’ll be unstoppable. The scale won’t ruin your day, you won’t be tempted to overexercise or undereat in response to today’s weight, and you’ll feel calm and in control – even when the scale goes up.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Which would you rather: lose weight fast, or lose weight permanently? This is easy: FAST weight loss! No, wait. PERMANENT weight loss. Fast? Permanent? It’s so hard to choose! Well, hold onto your hat, GOALfriend, because they’re not mutually exclusive, and today I’m going to tell you how you can have BOTH.

First a disclaimer: when I’m saying fast weight loss, I’m not writing a snake oil check that biology can’t cash. Your body has limits to what it can and will do. For a woman over 50, “fast weight loss” means losing something in the neighborhood of 1-5 pounds a month, without starting and stopping over and over, or stalling out for weeks, months, or years at a time.

And permanent weight loss doesn’t mean you’ll never gain an ounce, but rather that you’ll maintain your weight within a range of about 5-10 pounds while – here’s the best part – never worrying about your weight again.

So our topic today answers the question: what can you do to put an end to self-sabotage, keep losing weight consistently, and ensure that you’ll get all the way to your goal weight without gaining it all right back?

In this episode of the Get Your GOAL podcast, we’re taking an honest look at the roots of impatience that have you craving fast weight loss, and I’m sharing the super simple actions you can take that’ll make your weight loss both fast and permanent.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Weight loss over 50 is driven by three things, in this exact order: number one, believing that you can. Number two, eating in a slight caloric deficit over time, and number three, lovingly supporting your metabolism while you do the other two things.

Getting your brain onboard with weight loss and believing that you can lose weight is, hands down, the most important part of your weight loss journey. Your body doesn’t go anywhere your brain doesn’t go first. But the solution isn’t just chanting affirmations or forcing yourself to think positive thoughts.

There’s actually a simple path to total weight loss belief in yourself, your body, and your decisions that starts with observation.

Observing a thing (your disbeliefs) changes a thing. And this is the exact work we begin with The 5-0 Method, which includes journaling prompts that help you observe your brain and its disbeliefs.

The next step is untangling those disbeliefs, by feeling your feelings instead of shoving them down. Getting in touch with your body and building this bridge of trust between your thoughts and feelings is the root of unshakeable belief.

And finally, the last step is setting yourself free from your old disbeliefs, by gently letting them go. Learning to master the skills of observing, untangling and setting free is the clear path to permanent weight loss.

Helpful Timestamps:

00:00 Recording inside, comfy and alone for once.

03:45 Mindset matters; your brain leads the way.

06:46 Example, mixed beliefs about shoes.

10:50 Understanding how thoughts affect feelings and actions.

13:52 Get your mindset on board for weight loss!

17:18 Starting mindset work in weight loss journey.

21:31 Acknowledge that thoughts create feelings, start by noticing.

24:44 Examine habits, feelings, and subconscious thoughts closely.

27:31 Believing in yourself for permanent weight loss!

31:48 Mastering mindset is essential for lasting weight loss.

32:56 Maximize potential with The 5-0 Method.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Wanna know why your last weight loss program didn’t work? The short answer is this: they were only trying to change your body. But my friend, weight loss only finishes in your body. It starts in your brain.

So, if you want to ditch the programs that don’t work, and lose weight for the last time, you gotta know what’s been missing from those other plans. Which is exactly what we’re talking about today.

Weight loss feels like such a “body thing,” and you’ve heard your whole life that it’s all about calories in and calories out, so if you want to lose one pound, you’ve gotta burn 3500 calories. But how come it’s never that easy in real life?

Because sustainable, permanent weight loss isn’t just about your body.

Your brain and your body are always working together, which means that your weight loss program needs to work with them both.

Helpful Timestamps:

00:00 The podcast discusses why other weight loss programs failed.

06:30 Negative thoughts and doubts affecting weight loss.

10:10 Many programs didn't work due to unsustainable habits and food preferences.

13:05 Create belief in weight loss through intentional decisions and data collection, leading to sustainable habits and self-belief.

14:36 Creating belief for yourself is key to weight loss success with the Five O Method. Understanding past failures is essential for making it work.

18:55 Address disbeliefs, sustainable habits, intentional belief, daily journaling, portion control, mindset shift.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

It’s almost the first of the year, and literally everybody is talking about “New Year, New You!” But how do you know if you’re actually ready to make the deep, foundational change of losing weight for the last time? I’ve got a couple of checklists to help you know for sure, so let’s dive in!

Wanting, wishing, and hoping you can lose weight this year is very different from actually being READY to lose weight. In this week’s episode of the Get Your GOAL podcast, we’re chatting about the “red flags” that indicate you’re not ready, as well as the signs that all point to “let’s go!”

There are plenty of coaches and online gurus who urge you to lose weight quickly with extreme measures, but I’m here to share my wisdom on permanent weight loss, which starts with your mindset.

If you’ve got a weight loss goal for 2024, this podcast and The 5-0 Method are the best place to start. Download the free guide and listen now so you can get your goal.

Helpful Timestamps:

00:00 List of signs indicating you're not ready.

05:10 Disgust doesn't drive weight loss effectively.

07:00 Yearning for the past may hinder progress.

11:31 Be kinder and gentler to yourself during menopause.

16:18 Be patient with your body's changing timeline.

17:28 Real change begins in your brain first.

21:30 Free weight loss mindset guide for women.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Ever since menopause came crashing into your life, nothing seems to work for weight loss anymore. You’ve tried eating less, moving more, and even that “three-day detox” nonsense. But have you tried changing your mind?

Losing weight is actually pretty simple, and it always comes down to two things. Number one, believing that you can, and number two, eating in a slight caloric deficit over time.

My zone of genius is helping you with the belief piece.

In my 20s, 30s, and 40s, I gained and lost weight half a dozen times. But in my 50s, I lost weight for the last time by changing how I think about myself, my body, and menopause.

I'm your host, Pahla B, and I created this podcast to share what I know about weight loss mindset, so you can break free from your diet mentality, learn to trust and love yourself and your body unconditionally, and finally live the delicious life you deserve.

Join me every Thursday by subscribing in your favorite podcast app.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

There’ve been some behind-the-scenes changes in Get Your GOAL-ville, so it’s time to share a few updates about what’s been happening and what’s coming next!

Join me in this bonus episode of the Get Your GOAL podcast to hear about my new cats (yes, plural), how it’s going with this year’s business pivot, why I’m taking a brief hiatus, and some minor but fun changes coming soon to the podcast.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

We’re diving into the world of weight loss, and answering YOUR questions – it’s a weight loss Q&A with Pahla B! Listen now for mindset-shifting advice on dealing with discouragement, re-thinking a recent weight gain, managing emotional eating, and more.

On this episode of the Get Your GOAL podcast (which is a replay of a recent live Q&A session), we’re debunking calorie counting myths and addressing menopausal challenges with practical, doable advice for your weight loss journey.

Along the way, I answered questions about the importance of journaling, managing emotions, and changing your mindset about food. Because weight loss is not just about mechanical body changes, but also about shifting your thought patterns and beliefs.

Join me for this enlightening, insightful episode that’s sure to help you achieve your weight loss goal. Don't miss it!

Note: This episode of the GYG Podcast will be released on Thursdays in the near future. Stay tuned!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

When it comes to losing weight over 50, there’s so much conflicting information. But the science is clear, and I can help you sort it out so YOU can lose all the weight you want and keep it off forever.

On this week’s episode of the Get Your GOAL podcast, we’re diving into the archives and answering your questions about calories!

Should you eat your calories throughout the day, or is it okay to eat them in one setting? And what if you’re still hundreds of calories away from your target, but it’s the end of the day? You don’t want to throw your body into starvation mode, but you don’t want to gain weight from late-night snacking either. So what’s a menopausal girl to do?

The short answer is: it depends – not just on the calories, but on your other metabolism-supporting habits, and (most importantly) how you feel.

Making The 5-0 Method work for you means listening to your brain and your body to make decisions that feel doable and sustainable.

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Feel like there are things you should be doing for weight loss (like drinking enough water), but you’re just not motivated? This week on the Get Your GOAL podcast, we’re diving into the struggle of consistency and I’m sharing my personal experience with staying hydrated. So grab your water bottle and let’s reframe your mindset to break free from the burdensome “shoulds!”

It's happened to all of us at some point. You start off all gung-ho about drinking the recommended amount of water every day, only to fall off the wagon and berate yourself for not doing what you "should" be doing. Sound familiar? But here's the thing I've learned: all this "shoulding" doesn't do you any good. It just drags you down and makes you feel burdened. And what's worse is that it often leads to avoiding doing the very thing you're "shoulding" yourself to do!

So, what's the solution? Instead of telling yourself, "I should be drinking my water," ask yourself, "Why do I want to drink water?" It seems like such a small difference, but trust me, focusing on the reasons you want to do something makes it easier to take action. Rather than feeling burdened, you’ll discover a sense of curiosity and excitement about drinking water.

And here's the real secret: It's finding your own motivation, your own reasons for wanting to drink water that’ll get you to actually drink. Maybe it's because you want to feel energized, or because it supports your weight loss goal, or simply because it makes you feel good. Whatever it is, make it personal and meaningful to you. Stop "shoulding" on yourself and start creating the results you really want.

Cheers to a fabulous, hydrated life, my friend!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

How much sleep do you really need for weight loss? And what if you’re awake in the night with racing thoughts? In this week’s episode of the Get Your GOAL podcast, I’ve got the scoop on all things SLEEP and how it impacts your weight loss journey. So grab a cup of tea, sit back, and enjoy!

In today's episode, I've got something really special planned for us. I've been going through the archives and found some old Q&A episodes that I just had to bring back. Answering your questions is my absolute favorite part of my job, so get ready for a fun and informative show.

But before we dive into the Q&A session, I wanted to share some exciting news. I'll be hosting an all-new, live Q&A session in November, exclusively for those on my email list. If you're not on it yet, head over to https://getyourgoal.com/list/ and sign up.

Now, let's talk about sleep. I received a few questions about how much sleep is recommended for weight loss, and it's such an interesting topic. Personally, I've noticed that my sleep needs have changed over the years. I used to be able to function on less sleep when I was younger, but now, I really struggle with anything less than 8 hours.

However, the amount of sleep you need is personal and can vary from person to person. It's not just about the number of hours in bed, but also the quality of sleep you're getting.

If you're someone who struggles with insomnia or racing thoughts at night, like my friend Heather, it might be helpful to plan for more time in bed to ensure you get enough sleep. Also, journaling before sleep can be a game-changer for calming your mind. I personally like to write down my thoughts and remind myself that they're just thoughts, not facts. It really helps me be more of a compassionate observer of my own mind.

Stay tuned for more exciting content and don't forget to join my email list for the exclusive live Q&A session in November. Until next time, happy sleeping!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Everywhere you turn, somebody is telling you to cut carbs to lose weight. But is that actually the most effective way? Does it really work? In this week’s episode of the Get Your GOAL podcast, I’m spilling the tea about cutting carbs, and showing you exactly what works for weight loss.

Can you cut carbs to lose weight over 50? Sure (sort of). But should you? Well, that’s a whole ‘nuther question with a (probably) different answer!

We’re diving deep into the mindset of eating for weight loss in this episode, and exploring the topic of low carb diets in a way you’ve never heard. Plus, I’m sharing a simple strategy to find your unique answer to this weight loss conundrum.

WHAT YOU'LL LEARN:
- Why cutting carbs doesn’t guarantee weight loss
- The foolproof formula for losing weight over 50
- How to tell the difference between what you should do and what you want to do

If you’re ready to break free from the rules and restrictions of outdated weight loss regimes, this episode of the Get Your GOAL podcast is for you!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Let’s celebrate SIX YEARS of the Get Your GOAL (formerly Fitness Matters and formerly formerly Let’s RUN) podcast with a list of six things I’ve learned about weight loss.

I’ve been a fitness professional for almost a dozen years now, so you might think I already had it all figured out when I started this podcast on October 3, 2017.

Nope.

Back then, I was just a young 47-year old who had barely entered perimenopause and was still running ultramarathons for fun. My, how the years (and helping thousands of women over 50 lose weight!) have changed my weight loss philosophy.

SIX THINGS I'VE LEARNED ABOUT WEIGHT LOSS:
- Exercise doesn’t make you lose weight
- Your body has a lot of information, but you might not be listening
- You can eat what you want without feeling guilty
- It takes as long as it takes
- Un-remembering old mottos is tough
- Your body only goes where your mind goes first

Join me for a fun look back at six years of podcasting, and a practical look forward to YOUR weight loss journey!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

You know you need to be consistent with your weight loss habits, but it feels so HARD. How can you get consistent, and exactly how consistent do you really need to be? In this episode of the Get Your GOAL podcast, we’re diving deep into the topic of consistency so YOU can lose all the weight you want and keep it off forever.

In The 5-0 Method, I explain the five daily tasks that create weight loss:
Managing your mind
Eating the right number of calories
Drinking the right amount of water
Getting adequate sleep
Exercising moderately

And my standard for each of these five tasks is that you hit all five of them with 100% consistency, every single day. Because the science is incredibly clear – weight loss is driven by 1.) believing that you can 2.) eating in a slight caloric deficit over time, and 3.) 4.) and 5.) supporting your metabolism while your body is doing the difficult job of converting fat into energy.

Hitting each of these tasks at 100% consistency will produce weight loss.

But the way you’ve probably tried to come at this is with willpower: you’ve simply demanded of yourself that you do these things. You’ve gritted your teeth, you’ve put your nose to the grindstone, you’ve clamped a lid on yourself, or restricted yourself.

What I want to offer you today is a way of thinking about, and achieving, 100% consistency that will guarantee not just your weight loss success, but your maintenance success, too.

WHAT YOU'LL LEARN :
- WHY building belief is so important on your weight loss journey
- The DIFFERENCE between belief and willpower, and
- Exactly HOW to build belief, step by step

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

If you’re having trouble losing weight, taking a look at how much you’re working out is one of the first places you can troubleshoot. Menopausal women have different exercise and recovery needs than younger women, and – believe it or not – too much exercise can actually lead to weight GAIN over 50.

On this episode of the Get Your GOAL podcast, we’re exploring how much is too much.

Overexercise isn’t always the problem, but it’s a far more common issue than the internet would lead you to believe. And it’s particularly problematic for menopausal women, because we recover so differently than we used to.

We live in a society that values hard work, doing more, pushing yourself to extremes, and being the best. And I don’t argue with those values, exactly – but I do want you to understand the nuances of how to incorporate those ideals into your menopausal life. Especially as you’re losing weight.

WHAT YOU'LL LEARN:
-How to know when you’re doing too much (including the signs and symptoms you’ve been ignoring)
-Why you find yourself continuing to do what you’ve always done (even when you’re not getting the results you want)
-The step-by-step process for finding your balance and losing weight with ease (instead of willpower)

If you’re ready to get to your goal weight without pushing yourself to extremes, this episode of the Get Your GOAL podcast is for you!

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

You’ve really got this calorie counting thing down pat when it comes to simple foods or eating in restaurants that list their calories. But what about when you cook at home? How do you figure out the calories in your favorite dishes when you’re just throwing things together?

In this episode of the Get Your GOAL podcast, I’ll show you how to count the calories in your homemade meals with a simple, step-by-step process.

Imagine never being afraid of going out to eat, or going to a friend’s house, or going on vacation, ever again. Picture yourself confidently portioning out every meal, every time, to fit your calorie target without second-guessing yourself.

This can be you because it’s just a skill to count calories, which means that you can learn how.

Right now, your brain is making excuses to stop you from counting all of your calories (which is completely normal, and exactly how your brain is supposed to work). But when you execute this simple process, and practice it regularly, you’ll realize that there are NO calories that you can’t figure out.

WHAT YOU'LL LEARN:
- HOW to calculate the calories for any recipe
- WHY it’s so hard to make yourself do this, and
- HOW to overcome your resistance

Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/

Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

Of course you’re creating weight loss habits to lose weight, but did you know that some of the actions you’re taking will help with maintenance, too? In this episode of the Get Your GOAL podcast, I’m sharing the four best weight loss habits you can build today to make maintenance easy.NEW Be sure to WATCH this podcast on YouTube: https://youtu.be/YFrEz8zwAoAWhen it comes to weight loss habits, most of us focus on things like eating in a caloric deficit, or exercising regularly. But there are other habits you can create now that will pay off big maintenance dividends later.Four Weight Loss Habits That Make Maintenance Easy:- Planning your meals ahead of time- Looking at the big picture of your weight- Complimenting yourself- Drawing from success in other areas of your lifeLosing weight successfully requires you to pay attention and act with intention – and maintenance is more of the same. This episode of the Get Your GOAL podcast will show you the way!Find the show notes for this episode at https://getyourgoal.com/podcasts/304-weight-loss-habits/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Wanna start losing weight today? This episode of the Get Your GOAL podcast has my top three tips!NEW Be sure to WATCH this podcast on YouTube: https://youtu.be/Ulhbe7Mm2ngYou’re ready to lose weight, so the first thing you do is a total pantry clean-out of all the junk food in the house. Then you set your alarm for an hour earlier than usual so you can get in a good, hard workout. You’re focused, you’re determined… and in two weeks, you’re right back where you started, eating dinner on the couch and complaining that your pants don’t fit.Isn’t there a way to get off this feast or famine roller coaster and actually lose weight?There is, and I’m going to share it with you today. I’ve got my top three tips to get started on sure-fire, sustainable weight loss. And even if these three tips don’t sound related, I promise, they are.Here’s the overarching theme: work WITH your brain and your menopausal body, instead of against them.HOW TO START LOSING WEIGHT TODAY: Tip #1: Focus On BeliefTip #2: Prioritize PleasureTip #3: Plan for RecoveryWeight loss over 50 can be simple and sustainable, and this episode of the Get Your GOAL podcast will show you how.Find the show notes for this episode at https://getyourgoal.com/podcasts/303-three-tips-to-start-losing-weightRESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You’re on a weight loss journey, but what’s your destination? How do you choose your goal weight? This week’s episode of the Get Your GOAL podcast will help you read the map and get where you want to go.

NEW Be sure to WATCH this podcast on YouTube: https://youtu.be/qkYJ2EA_mDI

You know you want to lose weight, and you’ve got some numbers rattling around in your mind about where the scale might end up, but you’ve also got some doubts. So you’re searching the internet and asking the experts, hoping that’ll clear things up for you.

Instead, it seems to be making your decision even harder! Should you look at BMI charts, or focus on your body fat? And can’t you be healthy at any size?

My friend, let’s clear up the confusion by understanding WHY this decision feels confusing in the first place, and then I’ll share my simple process for choosing the best goal weight for YOU.

WHAT YOU'LL LEARN: - Goal weight standards you probably want to consider - Factors you definitely don’t need to worry about, and - Where to find the ultimate authority for your choice

Find the show notes for this episode at https://getyourgoal.com/podcasts/302-choose-your-goal-weight/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Weight loss is driven by 1.) believing that you can, and 2.) eating in a slight caloric deficit over time. This means that the real key to losing your first five pounds is working on your belief, and this episode of the Get Your GOAL podcast will show you how.

NEW Be sure to WATCH this podcast on YouTube: https://youtu.be/LuXoMnw1p1k

When you first get started and you’re working on losing your first five pounds, you probably think the secret lies in somehow making yourself eat and drink and journal and sleep and exercise.

But the actual secret sauce of weight loss is building belief. So, how do you do that, exactly?

In this week’s episode of the Get Your GOAL podcast, I’ll show you a simple formula and share personal insights about building belief while losing your first five pounds.

WHAT YOU'LL LEARN: - Why belief work is so important - What belief work actually looks like in real life

Find the show notes for this episode at https://getyourgoal.com/podcasts/ep-301-losing-five-pounds/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Ep. 294: The Three Stages of Weight Loss: https://getyourgoal.com/podcasts/294-stages-weight-loss/ BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/

How often do you celebrate your weight loss wins? Every pound? Every five pounds? Or are you waiting until you get to your goal weight before you celebrate? Today’s episode of the Get Your GOAL podcast is a celebration of celebrating – plus a lesson on why it’s good for weight loss.

NEW Be sure to WATCH this episode on YouTube: https://youtu.be/USVd7IABazg

The science is clear: celebrating your wins helps you win even more. So why is it so hard for you to toot your own horn? And what can you do to make celebrating your wins easier?

We’re diving into the topic of celebration today!

WHAT YOU'LL LEARN: - Why celebrating feels hard - Why it’s a good idea to celebrate anyway - How to celebrate in a way that changes your brain (for the better)

Plus, I’m modeling celebration for you on this, the 300th episode of the Get Your GOAL podcast. Yay, me!

Find the show notes for this episode at https://getyourgoal.com/podcasts/300-celebrating-your-wins/ ‎

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You have questions about weight loss over 50, and I have the answers! In this episode of the Get Your GOAL podcast, we’re digging in on calculating your calories, intuitive eating, getting off track, and more.

Be sure to WATCH this podcast (I recorded it on video!) on YouTube here: https://youtu.be/i5sP5B2ttzQ

Losing weight during and after menopause is different, and if you’re like the thousands of women I’ve helped to lose weight, you have questions about what’s changed and what works now. So, let’s dive in!

Lucy: What’s the timeline for seeing results? My body is in early menopause and really not responding to my efforts in the same way as it has in the past.

Lisa: What should you do when you stall? How do you figure out why you’re stalling?

Jeni: I'm curious what you think and know about intuitive eating.

Cathy: How do people successfully count calories (mine is 1670 daily from your 5-0 method) without spending money or taking lots of time?

Erika: How to negotiate calories when having friends over once a week or fortnight. We’re non drinkers. My calories go way over and I get out of routine real quick! Is it portion control and learning to say no that needs addressing?

Meredith: I would really like to understand how to eat at a slight caloric deficit. How do I figure out all the numbers? How do I control portion sizes more effectively?

Many thanks to the lovely Bs who responded to my recent survey with these great questions – I hope the answers are helpful to YOU.

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Register for the LIVE Webinar, “Speed Up Your RESULTS by Doing These TWO THINGS” on August 8th: https://us02web.zoom.us/webinar/register/WN_7mgPhlHKRj6g8j8DtMbLHw Ep. 278: What to Do When You Overeat: https://getyourgoal.com/podcasts/278-when-you-overeat/ Ep. 274: How to Have More Self Discipline: https://getyourgoal.com/podcasts/274-self-discipline/ Ep. 296: Why You Overindulge (and What To Do Instead): https://getyourgoal.com/podcasts/296-overindulge/

Today, we're diving into a topic that I see popping up all over the place—getting off track in your weight loss journey. It's a common experience that so many of us go through, and in this episode of the Get Your GOAL podcast, I've got the answers for why you get off track and what you can do about it!

Let's talk about something so many of us experience on our weight loss journeys—getting off track. Whether you're just starting out or you've been at it for a while, it happens to the best of us. But here's the good news: it's completely solvable!

The root of getting off track lies in your subconscious thoughts that create feelings you'd rather avoid.

Here's the key: observe what's going on without judgment. Be kind to yourself and remember that it's all part of being human. Remove the label of "off track" and embrace the opportunity for growth.

When you’re ready for a more advanced mindset strategy, here it is: after you’ve found the subconscious thought that creates the uncomfortable feeling, you simply FEEL the feeling, without doing anything else about it.

As you practice observation without judgment and embrace the uncomfortable feelings, you'll find yourself more willing and capable of staying on track. Truly, there's no such thing as "off track." Every experience is an opportunity to learn and grow, and you have the power to navigate through this and keep moving forward!

Find the show notes for this episode at https://getyourgoal.com/podcasts/298-getting-off-track/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

When you start journaling for weight loss with the Two-Step Tool, it’s kind of shocking how many unhelpful thoughts you have, isn’t it? My friend, you’re not alone and your mindset isn’t bad. On this episode of the Get Your GOAL podcast, I’m sharing some inspiration to help you keep going when negativity threatens to bring you down.

The first time (or the first couple of times) you sit down to journal, you really don’t expect to hear anything too bad. But then you start writing and all of a sudden, it seems like everything in your head is negative!

Finding negativity and unhelpful thoughts while you journal is completely normal, and doesn’t mean anything about you. Your thoughts are simply a product of your experiences and social conditioning – they’re electrical impulses in your brain, not indications of your worth or your character.

But the discovery of these unhelpful thoughts can really throw you for a loop, and you might start to wonder…is your mindset BAD?

Definitely not, and finding your unhelpful thoughts presents an opportunity for growth and transformation. By acknowledging and accepting them, you create space to replace them with more supportive and empowering ones.

Remember, you don't have to force yourself to think positive thoughts! Your mindset will naturally move toward a healthy balance simply by uncovering and observing what you’re already thinking. And this episode of the Get Your GOAL podcast will help you make sense of the good and the bad of your weight loss mindset journey.

Find the show notes for this episode at https://getyourgoal.com/podcasts/297-mindset-isnt-bad/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

It happens to all of us: you go out with friends or family and fully intend to stay within your calorie target and stay on track for weight loss, but you find yourself overindulging. It seems like this behavior is beyond your control, but in this episode of the Get Your GOAL podcast, I’m sharing the real reason you overindulge and offer a solution for what you can do instead.

My friend, food is not just fuel – we’ve all been socialized to associate it with feelings of love, comfort, and pleasure. Overindulgence occurs in social situations or special occasions, and is driven by a desire to feel loved and connected.

But here's the thing: no amount of food or drink can truly fill the void. The only person who can fill it is you. By investing in yourself and cultivating feelings of love, joy, and celebration from within, you can break the cycle of overindulgence.

So, instead of viewing indulgence as a negative or self-sabotaging act, think of it as an investment in your relationships, pleasure, and self-worth. You deserve pleasure, joy, and connection. By investing in yourself, you'll find a healthier balance and a more sustainable approach to indulgence.

Find the show notes for this episode at https://getyourgoal.com/podcasts/296-overindulge/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Weight loss has gotten so much harder in your 50s (and beyond), hasn’t it? You’ve started thinking that maybe you’re just too old to lose weight. But in this episode of the Get Your GOAL podcast, we’re kicking that thought to the curb and exploring both the science and the mindset of losing weight at any age.

You, my friend, are NOT too old to lose weight. Regardless of your age, your gender, or your life circumstances, weight loss is driven by two essential factors: believing that you can, and eating in a slight caloric deficit.

For the belief piece, I like to rely on science and “stack” my belief in myself on top. Meaning, you can believe that you personally are capable of losing weight because you are a biological specimen that always responds to certain principles.

So, why does it feel so much harder to lose weight than it used to?

Because when you were younger, you could get away with drastic calorie restriction, but now you need to be more strategic and efficient in your behaviors. Eating in a slight caloric deficit is key, instead of the extreme measures you’re used to.

No matter your age, it's time to rewrite the narrative and approach weight loss with confidence, knowing that science (and the Get Your GOAL podcast!) is on your side.

Find the show notes for this episode at https://getyourgoal.com/podcasts/295-too-old/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Every weight loss journey is unique, but you will also inevitably come across three universal “pit stops” along your way. On this episode of the Get Your GOAL podcast, we’re chatting about the three stages of weight loss, so you can navigate the road with ease.

When you set out to achieve a weight loss goal, it can feel like you’re traveling alone and you might even wonder if you’re the only one who feels confused or overwhelmed or stuck.

But you’re definitely not alone.

Over the years of working with thousands of women losing weight, I’ve identified three distinct stages of the weight loss journey that everybody goes through: the first five pounds, which are swirling with indecision; the “messy middle,” which challenges your patience and fortitude; and the last five pounds, where so many women are tempted to quit right before they reach the finish line.

When you know what to expect along the way, this weight loss journey won’t feel so treacherous – embrace your journey, celebrate your milestones, and bask in the certainty of your inevitable success. Join me for this week’s episode, and let’s go!

Find the show notes for this episode at https://getyourgoal.com/podcasts/294-stages-weight-loss/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You’re good all day (or all week), but when seven o’clock rolls around, you can’t stop munching. How can you be consistent on nights and weekends, so you can lose all the weight you want? Like THIS.

On this week’s episode of the Get Your GOAL podcast we're tackling a common struggle – staying consistent with your calories on nights and weekends.

The answer? Lose the weight in a way that’s ultimately sustainable for maintenance.

This means no more restriction, no more “diet mentality,” no more beating yourself up or making excuses. This means loving yourself while you’re losing weight (not just when you get to your goal).

WHAT YOU'LL LEARN: - Why “thinking positively” isn’t the answer (it never is) - How to find the right balance for YOU - How journaling gets to the root of the issue - What self awareness really looks (and sounds) like

Find the show notes for this episode at https://getyourgoal.com/podcasts/293-nights-weekends/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Mind Over Menopause preorder bonus: https://theexperimentpublishing.com/2023/06/mind-over-menopause-exclusive-preorder-bonus/

Today's topic, "Why bother?" is a seemingly rhetorical question you’ve likely asked yourself on your weight loss journey. But in this episode of the Get Your GOAL podcast, we’re answering it and using the information to move forward!

You’ve faced moments of doubt and frustration on your weight loss journey. But you have the power to overcome them using the Two-Step Tool, and the simple process I’m outlining for you here:

Restate the question in a negative declarative form. Listen to the reasons that arise in your mind. Recognize them as thoughts, not truths. Assess the helpfulness of these thoughts by paying attention to how they make you feel. Label the unhelpful thoughts. Restate the question in a positive declarative form and listen for the answers in your head. Again, assess the helpfulness of these thoughts by how they feel.

By recognizing and choosing supportive thoughts, you can overcome the "why bother?" mindset and get your weight loss goal.

Find the show notes for this episode at https://getyourgoal.com/podcasts/292-why-bother/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Learn more about the “Mind Over Menopause” preorder bonus: https://theexperimentpublishing.com/2023/06/mind-over-menopause-exclusive-preorder-bonus/

When you’re plagued with indecision because you fear making a mistake, there’s one clear path forward: make mistakes anyway. This MVP episode of the Get Your GOAL podcast will show you how and why making mistakes is the fastest and best way to get your goal.

It can feel pretty overwhelming, for those of you who are new to the podcast, to try and sort through two hundred and ninety-one older episodes. So, occasionally, I’ll be sharing some of the most valuable older episodes, with an introduction like this one, which sets you up for why the message is still relevant and helpful today.

This episode, about making mistakes, has two key takeaways: -First, that perfectionism slows you down -And second, that being willing to make mistakes will take you everywhere you want to go

And the best evidence for this argument can be had just by listening to this three-and-a-half year old podcast! You can hear how far I’ve come, and how much clearer my message is, and how much I’ve changed and grown as a podcaster, all because I was willing to make mistakes and not wait until I could put out some perfectly polished podcast. Because if that was the case, we’d all still be waiting!

Find the show notes for this episode at https://getyourgoal.com/podcasts/291-making-mistakes/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Whether you think you already know how to lose weight, or think you don’t, I have a powerful mindset shift to share in this episode of the Get Your GOAL podcast that will teach you everything you need to know about losing weight!

On the one hand, if you’re telling yourself that you already know how to lose weight, it sounds like a good thing, right? Like, you know about how menopause has changed weight loss, and you understand the science of how eating in a slight caloric deficit over time is the way your body releases weight, and you know the five tasks to do every day. This is all really good stuff!

But, also… here you are, getting the five tasks done, but not actually losing any weight.

And on the other hand, if you’re telling yourself that you don’t know how to lose weight, you’re probably feeling a lot of confusion or overwhelm or doubt. And you might be asking a lot of questions without really implementing any of the answers, because you sort of think that that must not be it.

So… you’re not really losing weight, either.

In both cases, there’s a simple shift you can make RIGHT NOW that will accelerate your results and get you where you want to go.

Find the show notes for this episode at https://getyourgoal.com/podcasts/290-learning-to-lose-weight/

RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Ep. 257: How to Lose Weight https://getyourgoal.com/podcasts/257-how-to-lose-weight/ Preorder your copy of “Mind Over Menopause” https://getyourgoal.com/mind-over-menopause/

Everybody wants weight loss to be easy, right? But also, you value hard work and want to be proud of your efforts. On this episode of the Get Your GOAL podcast, we’re exploring how to get the best of both worlds while you’re losing weight.On the one hand, you definitely want things to feel easy. Easy is pleasurable, it’s what your brain craves, and it requires virtually nothing from you. So nice, right?On the other hand, though, you’ve been socialized to value hard work, and truly believe that nothing good comes without it. Weight loss actually has to be hard to be worthwhile, doesn’t it?Navigating these opposing ideals is tough, and can stop your weight loss in its tracks.So, on this week’s episode of the Get Your GOAL podcast, we’re finding the middle ground, evaluating the thoughts we have about easy weight loss and hard work, and managing our mindset to get where we want to go.WHAT YOU'LL LEARN: -Why you don’t REALLY want weight loss to be easy-Why you don’t REALLY want to work hard, either-A better way of THINKING about your weight loss journey (that gets results!)Working with your brain to create a weight loss mindset is all part of getting your GOAL, and this episode of the podcast has actionable steps that can help.Find the show notes for this episode at https://getyourgoal.com/podcasts/289-easy-weight-loss/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Depending on how much weight you want to lose, you might need to adjust your calories while on your weight loss journey. On this episode of the Get Your GOAL podcast, I’m teaching you when, why, and how to make those adjustments.My rule of thumb is that there are two times during weight loss when you might want or need to adjust your calories – at the beginning of your journey when you’re learning to be consistent, and after you’ve lost about 40 pounds (or your weight loss has stopped for more than four weeks).Not everybody needs to make adjustments, but if you do, here are some key points to keep in mind:-First and foremost, it’s OKAY to adjust your calories. You are an experiment of one, and you can do anything.-Be sure to take your time adjusting, and spend at least a month gathering data before you make changes.-Know that the data you’re gathering ISN’T from the scale, it’s from your body’s signals and what your brain offers you in your journal. (This blows your mind, doesn’t it?)-And finally, make your adjustments based on whether or not you can eat your target calories consistently, not on whether or not you think it’ll “make you lose weight.” Calories don’t make you lose weight, consistency does.When you’re empowered to make your weight loss journey your own, and understand how and why to adjust your calories – you’re unstoppable!Find the show notes for this episode at https://getyourgoal.com/podcasts/288-adjust-your-calories/RESOURCES:Download The 5-0 Method, my free weight loss resource for women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group for community, accountability, and expert weight loss life coaching: https://getyourgoal.com/work-with-me/

Daily journaling is the most useful tool in your weight loss toolkit. And on this week’s episode of the Get Your GOAL podcast, I’m sharing my best tips with you, so you can feel like a journaling pro and get the most out of it.Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they’re helpful.So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don’t they? But in my experience, it’s the mindset work that makes the difference between long term success versus those who struggle or give up.Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they’re helpful.So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don’t they? But in my experience, it’s the mindset work that makes the difference between long term success versus those who struggle or give up.MY FIVE BEST JOURNALING TIPS:1. Know WHY you’re journaling2. Keep your journal prompt question simple and direct3. Start your question with “What do I think about …?”4. Stick to one topic5. Quit while you’re aheadWant to get started journaling for weight loss? As a special treat to my podcast listeners, I’m sharing the FREE download, “30 Days of Journal Prompts.” Grab your copy at https://getyourgoal.com/podcasts/287-journal-prompts/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/Ep. 252: How to JOURNAL for Weight Loss: https://getyourgoal.com/podcasts/252-how-to-journal-for-weight-loss/

You have questions about weight loss over 50, and on this week’s episode of the Get Your GOAL podcast, I’ve got the answers!I’ve been studying weight loss for over ten years and really paying attention to the questions you have – especially when you first get started on your journey. It feels difficult to navigate all your choices, and unbelievable that others have had success with such a counterintuitive plan.You want to get everything right, so you can stop gaining this menopausal weight and start losing. But it’s confusing to figure out what to do or where to go for credible information.The wonderful truth of it all is that even the most complex questions have a simple answer.On today’s empowering episode of the Get Your GOAL podcast, we’re exploring calorie apps, chatting about whether or not to eat junk food, and deciding what to count as water, with science-based answers and the mindset shifts that will help you move forward with confidence.Find the show notes for this episode at https://getyourgoal.com/podcasts/286-weight-loss-questions/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/Webinar, Why Weight Loss is Harder over 50 (and what to do about it!): https://getyourgoal.com/webinar/Preorder my book, Mind Over Menopause: https://getyourgoal.com/mind-over-menopause/BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/Ep. 282: What to Eat for Weight Loss: https://getyourgoal.com/podcasts/282-eat-for-weight-loss/

Weighing yourself can feel calm and easy. In this episode of the Get Your GOAL podcast, I’m sharing the simple process that will change your relationship with the scale.You’re on board with the idea of how mindset work or journaling might be helpful for losing weight. But weighing yourself? It’s hard, it feels terrible, and if you could just throw away your scale, you definitely would.I hear from clients all the time that they hate to weigh themselves because the daily fluctuations drive them crazy, or they feel like the numbers just mess with their heads. You feel really good about your eating and exercising and water and sleep, but then you get on the scale and your weight is up, or it’s still the same, and all of a sudden it’s like everything you’ve been doing is all for nothing.If this is you, you’re in the right place. Today, we’re taking a deep dive into the topic of WEIGHING YOURSELF, and I’m sharing exactly how to make peace with the scale once and for all.WHAT YOU'LL LEARN: - WHY weighing yourself feels awful- HOW your brain sees the number on the scale, and - WHAT to do right now to feel better about weighing yourselfFind the show notes for this episode at https://getyourgoal.com/podcasts/285-weighing-yourself/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Loving your menopausal body is a feeling that’s available to you – even if right now you think you hate your body, or it’s betrayed you, or you just don’t understand it anymore. You CAN love your body, and I highly encourage you to do so.When menopause came knocking at my door, it changed everything I thought I knew about myself. But instead of getting stuck in the anger, frustration, and betrayal of those changes, I decided to change my MIND. Join me today as I share the story of my menopause (and grief, and aging) journey, and what it’s meant to my relationship with my body.WHAT YOU'LL LEARN: - How I knew I WASN’T loving myself (I honestly hadn’t realized I wasn’t)- How MENOPAUSE wasn’t really the problem (of course it was my thoughts!) - Why it wasn’t about my WEIGHT or what I can DO, either- The EXACT STEPS I’ve taken to feel loving toward my body (that you can take, too)Are you ready to start loving your menopausal body? This week’s episode of the Get Your GOAL podcast will show you how!Find the show notes for this episode at https://getyourgoal.com/podcasts/284-loving-my-menopausal-body/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Your body will only go where your brain goes first. Which means that successful weight loss begins with the belief that you can lose weight.On a scale of one to ten, how much do you currently believe that you can get to your goal weight? Zero? This could be what’s stopping you from getting your goal.In this week’s short, sweet and inspirational episode of the Get Your GOAL podcast, we’re diving into the concept of BELIEF and why it’s so important in reaching your goal. I’m sharing personal stories of how I overcame my own lack of belief and how you can borrow belief from outside of you, too.WHAT YOU'LL LEARN: - Why belief is the “secret sauce” to getting your goal- How to cultivate belief in yourself- Where you can get belief (for free!)Find the show notes for this episode at https://getyourgoal.com/podcasts/283-belief/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/My writing coach, Camille Noe Pagan: https://www.evenbetter.co/

Losing weight with The 5-0 Method means you’re focused on eating the right number of calories every day – because staying in a slight caloric deficit over time is the only scientifically proven way to shed pounds. But WHAT should you eat? Do you need to go low carb, or eat in an 8-hour window, or find low calorie substitutes for your favorite foods?No, no, and no. In fact, your best bet is to eat the foods you already love, in portion sizes to fit your weight loss calorie target.But how can that be? Don’t you have to eat healthy for your health? And hasn’t that whole “calories in, calories out” myth been debunked?Yes and yes. 🙂And also… eating for weight loss is more nuanced than a catchy sound bite can capture. In this week’s episode of the Get Your GOAL podcast, we’re taking a deep dive into the topic of what to eat for weight loss, while taking the long view of the lasting changes you can make in your life to maintain your weight forever.WHAT YOU'LL LEARN: - The easiest MINDSET HACK to change old habits- Why healthy eating DOESN’T work for weight loss- How restricting yourself ALWAYS backfiresJoin me for this week’s episode of the Get Your GOAL podcast and empower yourself to make simple, sustainable changes that will help you reach your goal weight.Find the show notes for this episode at https://getyourgoal.com/podcasts/282-eat-for-weight-loss/ ‎RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Most of us think getting to our goal will be just a straight line to success, and when things get tough, we just give up. But that doesn’t have to be your story. When you know what to expect along the way, even the bumpy path to your goal is navigable. And the truth of it is, the road to your goal looks like… a checkmark!On this week’s episode of the Get Your GOAL podcast, I’m drawing you the map and pointing out all the milestones you can expect, so you can get YOUR goal, no matter what it is.WHAT YOU'LL LEARN: - Why success is NEVER linear- How to THINK about your progress, and- What to DO when the road gets toughIf you’re ready to get your goal, this episode is for you!Find the show notes for this episode and download the PDF with helpful worksheets at https://getyourgoal.com/podcasts/281-get-any-goal/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Slow weight loss is frustrating, isn’t it? Even when you’re faithfully putting in the work with The 5-0 Method, you might still be losing weight slower than you want to, and you’re just so… over it.But what if slow weight loss isn’t the problem that you think it is? What if there’s a simpler answer than just trying to work harder?Because there is: in this week’s episode of the Get Your GOAL podcast, I’m covering the science of how fast or slow you can reasonably expect to lose weight at our age (and why), plus the mindset shift you can access TODAY to get the scale moving faster. WHAT YOU'LL LEARN: - Why SLOW weight loss isn’t really a problem- The REAL issue that’s slowing you down, and- The ONE EASY TIP that can get the scale moving fasterNo matter how slow it’s going, my friend, you can lose all the weight you want and keep it off forever when you’re working on your mindset like we do here on the Get Your GOAL podcast!Find the show notes for this episode at https://getyourgoal.com/podcasts/280-slow-weight-loss/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You used to be able to go hiking or running for hours on end, lift super heavy weights, and still have the stamina to live your life. But now that you’re exercising moderately – I mean, twenty-three minutes a day, are you kidding me? – to lose weight, you MUST be losing fitness. Right?Not right.My friend, on this week’s episode of the Get Your GOAL podcast, we’re exploring the science of menopause and aging and how it affects your fitness, chatting about how your body makes exercise adaptations at any age, and easing your fears about losing fitness while you lose weight. I’ve got the facts about your body, and together we’ll manage your mindset!WHAT YOU'LL LEARN: - Why you’re ALWAYS both gaining and losing fitness- The REAL problem with moderate exercise, and - How to STOP sabotaging yourself with worry and lose weight for the last timeYour beautiful, amazing, miraculous body always wants to keep up with what you are doing right now. Your brain, on the other hand, always wants to think about what it used to do. This episode of the Get Your GOAL podcast will help you work with your brain rather than constantly struggling against it.Find the show notes for this episode at https://getyourgoal.com/podcasts/279-losing-fitness/RESOURCES:Ep. 248: Self Sabotage: https://getyourgoal.com/podcasts/248-self-sabotage/Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You know the scene: you’re getting together with family or friends and before you go, you have every intention of eating to your weight loss calorie target. But then you get there, and… somehow you find yourself eating way over (or under!) your plan.What happened?My friend, there’s a very simple system at work here (so simple that I call it “The Wheel,” and you can learn all about it here: https://soundcloud.com/pahlabfitness/bonus-the-wheel/s-2LseHE2EoUI?si=14a92522e69142f2a09fd35c377748c9&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing . In a nutshell, your brain is doing exactly what brains do, and nothing has gone wrong!In this week’s episode of the Get Your GOAL podcast, I’m sharing my own experiences with overeating, a framework for understanding why you “find yourself” overeating, and the mindset trick that will help you stop overeating in its tracks.WHAT YOU'LL LEARN: -WHY we do things we don’t intend to do-The REAL REASON it’s hard to stay on target with your calories, and-HOW to eat the way you want to, every timeYes, you should definitely give yourself grace for the times when you overeat, and – armed with the knowledge and advice from this episode of the Get Your GOAL podcast – you can also ensure that you eat the way you want to in the future. Listen now and let’s get your GOAL.RESOURCES:BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/Ep. 211: The Compassionate Observer: https://getyourgoal.com/podcasts/211-compassionate-observer/Ep. 89: Mind Management:https://getyourgoal.com/podcasts/89-mind-management/Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

This episode of the Get Your GOAL podcast is short and to the point, so you can take in the concept quickly and apply it everywhere you go.The Wheel is how your brain is ALWAYS working, whether you’re aware of it or not:You have a THOUGHTThat THOUGHT creates a FEELINGThat FEELING drives ACTIONS, andThose ACTIONS get you a RESULT that is a direct reflection of your original THOUGHTUnderstanding this concept is foundational for any mindset work you do, and truly is THE THING that helps you create change in your life!Find the show notes for this episode (with the visual representation of The Wheel!) at https://getyourgoal.com/podcasts/the-wheel/RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

When you first start a weight loss program like The 5-0 Method – which is so counterintuitive to the whole “eat less and move more” philosophy you’ve heard your entire life – it can be really hard to believe you’ll get results, right? But literally thousands of women have lost weight and made peace with their menopausal bodies this way!How did they do it? By trusting the process. And then, along the way, learning to trust themselves.My friends, trusting the process is a crucial step in your weight loss journey, but it’s only the first one! In this week’s episode of the Get Your GOAL podcast, I’m peeling back the layers of the “trust onion” to show you how to set yourself up for success.WHAT YOU'LL LEARN: - WHY trusting the process is an essential first step- HOW trusting the process changes your brain- WHEN trusting the process will get you resultsTrusting The 5-0 Method is easy (it’s simple, sustainable, and backed by science!), and with the tools I’m sharing in this podcast, you’ll be well on your way to trusting yourself to get the weight loss results you want!RESOURCES:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

In our final installment of the Pahla B Wellness Over 50 book club, we chatted about social media influencer Poppy Jamie’s self help book, “Happy, Not Perfect” – a quick, casual read that offered listeners the tools to become more flexible thinkers.Listen in on the conversation and share your opinions! What did you think?RESOURCES MENTIONED:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

If you know me from YouTube, you’ve likely noticed that I’m not posting exercise videos like I used to, and maybe you’ve questioned why I’m not making workouts anymore. Here’s why: they’re not helping you lose weight.WHAT? Since when?Literally, since always – and even though I’ve shared with you many times over the years that you can lose weight without exercising at all, it’s still one of the toughest aspects of weight loss to wrap your brain around. But as your personal weight loss life coach, I know it’s time to really put my money where my mouth is, and make the information about how to lose weight permanently much more accessible. In this week’s episode of the Get Your GOAL podcast, I’m getting personal and sharing the whole story of how I got to where I am today, the good, the bad, and the downright uncomfortable of making a career change, and what you can expect from me in the future – tune in now to find out!RESOURCES MENTIONED:Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

People with self discipline don’t seem to have any trouble losing weight, do they? They get up early to workout, they never have trouble with snacking, they drink their water, and get plenty of sleep every night. You know that if you had that kind of self discipline, you’d be losing weight easily, too – but you’re struggling with having any self discipline right now. How in the world can you get MORE?You can (and I’ll tell you how). But also… you might not even need self discipline AT ALL.Join me on this week’s episode of the Get Your GOAL podcast, where I’m clapping back at the notion of needing more self discipline and offering up a kinder, gentler way to lose weight instead.WHAT YOU'LL LEARN:What self discipline ISWhat self discipline and is NOT, andWhy self discipline could actually be HOLDING YOU BACK from achieving your weight loss goalsMy friend, if there’s one thing to take away from this episode it’s this: you have the ability, the tools, and the power to make self discipline work for YOU, no matter how much of it you currently have.RESOURCES MENTIONED:Ep. 42: Self DISCIPLINE: https://getyourgoal.com/podcasts/42-self-discipline/Ep. 89: Mind Management: https://getyourgoal.com/podcasts/89-mind-management/Ep. 238: How (and Where!) to find Motivation: https://getyourgoal.com/podcasts/238-find-motivation/Ep. 73: The BEST FEELING: https://getyourgoal.com/podcasts/73-best-feeling/Ep. 26: Learning to Trust Yourself: https://getyourgoal.com/podcasts/26-trust-yourself/Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You’re doing all the right things to lose weight – journaling, eating your calories, exercising, drinking water, and getting to bed on time. But somehow, the scale just keeps staying the same! Or maybe you’ve been on this journey for a while, and (you know…technically speaking) you are losing weight, but it’s just SO slow. So you keep looking around for a way to fix your problems, and you’re honestly ready to just give up, because NOTHING’S WORKING.But don’t quit yet, my friend, because in this week’s episode of the Get Your GOAL Podcast, I’ve got three powerful strategies for moving forward when it feels like nothing is working.WHAT YOU'LL LEARN: Why it FEELS like nothing’s working (even when it is)The science of what ACTUALLY works, andThree practical things to DO to get moving toward your weight loss goalMy friend, just because nothing’s working right now doesn’t mean you’re destined to stay this weight forever. With the combination of strategy and mindset laid out in this episode, you’ll be well on your way to getting your goal!RESOURCES MENTIONED:Ep. 232: Exercising for Weight Loss: https://getyourgoal.com/podcasts/232-exercising-for-weight-loss/Ep. 89: Mind Management: https://getyourgoal.com/podcasts/89-mind-management/Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Losing weight to only gain it right back has got to be one of the hardest parts of a weight loss journey, am I right? It can make you fearful of taking a vacation (what if I gain the 10 pounds back again?), or red with anger when the scale is fluctuating (why can’t the weight just stay off?), or resigned to not staying at your goal once you get there (why bother if I’m just going to put it back on?).But what does gaining weight really mean? Is the higher number you see on the scale truly a bad thing? In this week’s episode of the Get Your GOAL podcast, I’m sharing my personal weight loss and gain (and loss and gain and loss and gain!) story, dispelling some common fears and anxieties that clients have about weight gain, and offering actionable advice about how to move forward with your weight loss, even if you gain. WHAT YOU’LL LEARN: Why weight gain ISN’T the end of the worldWhat you’re ACTUALLY afraid of (it’s not the scale!), andWhat to DO to guarantee that you won’t be bothered by weight gain ever againDon’t let the idea of gaining weight stop you from getting to your goal – listen now to move forward with confidence in your weight loss journey. RESOURCES MENTIONED: Episode. 235: Your Weight is a Number: https://getyourgoal.com/podcasts/235-weight-is-a-number/Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You’re doing all the right things to lose weight – managing your mind, eating your calories, drinking your water, getting your sleep, and exercising daily – but the scale keeps bouncing around the same number. It’s been weeks, maybe even months, since you’ve really lost any weight, and you’re ready to give up. Ugh, you’re STUCK!But what if you’re not? And what if there’s a simple path forward that’ll get the scale moving again (because there is, and I’m going to tell you all about it)?On today’s episode of the Get Your GOAL podcast, we’re exploring “stuckness,” and I’m sharing my personal story of being stuck on my weight loss journey, the science of weight loss plateaus, and the practical steps you can take today to get UN-STUCK.WHAT YOU’LL LEARN: How to know if you’re actually STUCK Why you might THINK (and FEEL) that you’re stuck, and What to DO to get yourself un-stuck and start losing weight againGetting STUCK feels super frustrating, but it doesn’t mean you’ll be this weight forever. Listen now for fresh inspiration on how to get UN-STUCK and start moving forward on your weight loss journey. RESOURCES MENTIONED: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You’re ready to lose weight this year once and for all - yay! But are agonizing over what your daily calorie target should be? You’re not alone! Every website, app, and fitness trainer on the planet wants to offer you a different number, and they all claim to work. Plus you’ve heard for years that you need to “eat less and move more,” so anything over 1200 calories must be wrong. Right?Today’s episode of Get Your GOAL podcast will help you clear up your calorie confusion with a simple formula to calculate your ideal number, the science to back it up, and the mindset shifts that’ll help you stick to it.WHAT YOU’LL LEARN:When your calorie target DOESN’T MATTER and when it DOES Why NOBODY can tell you an exact calorie target with certainty, and What to DO to get out of calorie confusion and forward to your weight loss goal Calorie confusion is a sticking point for so many women over 50 trying to lose weight, but it doesn’t have to be a problem for you. Listen now to tackle your calorie target with confidence.(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1Q7wvdA1zyLWuneIF77pGUCgi7hW7M0KTRSetEkQuaEo/edit?usp=sharing)RESOURCES MENTIONED: Download The 5-0 Method here: https://pahlabfitness.com/programs/the-5-0-method/ Join the Get Your GOAL Mastermind group: https://getyourgoal.pahlabfitness.com/ Ep. 73: The Best Feeling: https://pahlabfitness.com/ep-073-the-best-feeling/

So, you’ve made your New Year’s Resolutions, but now you’re wondering how to KEEP them all year long – and, my friend, I’ve got you covered. On today’s episode of the Get Your GOAL podcast, I’m sharing my five best tips that’ll lead you directly to success in 2023.(Oh, and if you haven’t actually made those resolutions yet? I have so. many. episodes. to help you out! The “Get Your GOAL” name is new, but some version of this podcast has been around for FIVE years of resolution-setting.)WHAT YOU’LL LEARN:👉 One of the best FEELINGS to move you forward to your goal👉 Why you should treat DAYDREAMING like a skill worth learning👉 What you’ll need to LET GO of, and👉 Where to spend your TIME effectivelyRESOURCES MENTIONED:Download The 5-0 Method here:www.getyourgoal.comJoin the Get Your GOAL Mastermind group: www.getyourgoal.comTurn Your RESOLUTIONS into REALITY:https://pahlabfitness.com/resolutions-walking-workout/ Ep. 5: Making Successful RESOLUTIONS, Part One:https://pahlabfitness.com/successful-resolutions-one/ Ep. 6: Making Successful RESOLUTIONS, Part Two:https://pahlabfitness.com/successful-resolutions-two/ Ep. 57: 2021 RESOLUTIONS:https://pahlabfitness.com/2021-resolutions/ Ep. 58: 2021, Part II: Time-Bound RESOLUTIONS:https://pahlabfitness.com/time-bound-resolutions/ Ep. 217: 2022 GOALS:https://pahlabfitness.com/ep-217-2022-goals-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/ Thanks for listening! 💛

Are you feeling the “New Year, New YOU” vibe, now that it’s 2023? Me, too! This is the year that YOU can achieve your weight loss goal, once and for all. But how will you do it?This week on the Get Your GOAL with Pahla B podcast, we’re digging into what it’s going to take to lose weight this year, why you might be struggling with doing all the things, and – most importantly – how to move forward to success. Plus I’m sharing some behind the scenes of the “new me” that I’m creating this year, right along with you!HOW YOU’LL LOSE WEIGHT AND WHAT YOU’LL LEARN IN THIS EPISODE:👉 Why weight loss is DIFFERENT now that you’re menopausal👉 What’s REALLY stopping you from eating, sleeping, or exercising for weight loss👉 Why you need strategy AND troubleshooting tools, and👉 The resource that solves EVERYTHINGRESOURCES MENTIONED:Download the newly reimagined 5-0 Method here:www.getyourgoal.comJoin the Get Your GOAL Mastermind group: www.getyourgoal.com(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1fFQHDWu1x_342p4lVjbbUy6NXW9mMHYvwl3kNYSXbeg/edit?usp=sharing)Thanks for listening! 💛

Do you believe in MAGIC? I definitely don’t. Except, of course, when I do. Which is to say that I believe we are all born with MAGIC inside of us, and have the ability to create any kind of MAGIC we want in the world.Dive deep with me today on the very last episode of the Fitness Matters podcast (which will be the Get Your GOAL with Pahla B podcast next week!), as we uncover the secrets of your MAGIC.WHAT YOU’LL LEARN:👉 Where MAGIC comes from👉 How to harness your innate MAGIC👉 Why you can’t give your MAGIC away (even when you try)👉 Where to find your MAGICRESOURCES MENTIONED:Join the Get Your GOAL Mastermind group: www.getyourgoal.com(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1yWsl-tT7osyrniuK7OSXRq8ZYmywg0c5VtDZZjRq0MM/edit?usp=sharing)Thanks for listening! 💛

This week on the Fitness Matters podcast, I’ve got a special replay of this month’s Wellness Over 50 Book Club (in partnership with Chirp Audiobooks). Enjoy a fun and feisty conversation about Hillary McBride’s self-help tome, “The Wisdom of Your Body.”RESOURCES MENTIONED:Join the Get Your GOAL Mastermind group: https://pahlabfitness.com/get-your-goal/

We’re diving in with a juicy topic today: how to keep going on your weight loss goal when you’d kind of like to let it go for a while. And no, we’re not talking about how to increase your willpower or force yourself to do tasks you don’t want to do.Instead, here on the Fitness Matters podcast, we’re always finding ways to manage our MINDSET around tough topics! WHAT YOU’LL LEARN:👉 WHY we “let ourselves off the hook” when we’re out of our routine👉 HOW to keep moving toward your weight loss goal👉 WHEN you’ll really want to work on thisRESOURCES MENTIONED:Ep. 264: Permission to Changehttps://pahlabfitness.com/ep-264-permission-to-change/Ep. 232: Exercising for Weight Losshttps://pahlabfitness.com/ep-232-exercising-for-weight-loss-the-fitness-matters-podcast-with-pahla-b/Join the Get Your GOAL group: https://pahlabfitness.com/get-your-goal/Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1qm6F5wepuXIXZwMP3BINHRtboLLTbQqs0JGPmGVqarc/edit?usp=sharing)Thanks for listening! 💛

Today’s episode of the Fitness Matters podcast is short, sweet, to-the-point, and possibly exactly what you need to hear if you’ve been struggling to make the changes you desire in your life. WHAT YOU’LL LEARN:👉 Why you’re SUPPOSED TO change👉 Why change FEELS hard👉 Where your PERMISSION TO CHANGE comes fromHave you been waiting around for permission to change? The power is yours to grant it, my friend. Go make the changes you want to see in your life!RESOURCES MENTIONED:Join the Get Your GOAL group:https://pahlabfitness.com/get-your-goal/Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1UkGZoyDfp6kVlCPwUpt1GsBFK6nAYVTiIz9uAtDos1U/edit?usp=sharing)Thanks for listening! 💛

It happens to us all: you’ve had a great day and stayed on track with your calories, but then you sit down on the couch to relax for the evening and suddenly you can’t stop thinking about those chips in the pantry. You want to get to your weight loss goal, but also? You REALLY WANT THOSE CHIPS. And before you even know it, you’re over the day’s target by a couple hundred calories and can’t figure out WHY.

Well, in today’s episode of the Fitness Matters podcast, we’re exploring that seemingly unavoidable drive to overeat, and I’ve got the goods on how to free yourself from it once and for all.

WHAT YOU’LL LEARN: 👉 The REAL REASON you find yourself overeating 👉 A peek into MY OVEREATING JOURNEY, and 👉 The 4-step PROCESS that works every time

If you’re ready to get over the habit of overeating, I’m ready to show you how – let’s go!

LINKS: The 5-0 Method, Weight Loss for Women over 50: https://pahlabfitness.com/

Ep. 097: How to Comfort Yourself Without Food: https://pahlabfitness.com/ep-097-how-to-comfort-yourself-without-food/

Ep. 087: Stress Eating: https://pahlabfitness.com/ep-087-stress-eating/

Ep. 074: Take Control of Your Eating: https://pahlabfitness.com/ep-074-take-control-of-your-eating/

Ep. 048: Dealing with Cravings: https://pahlabfitness.com/dealing-with-cravings/

Join the Get Your GOAL Mastermind group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/10z7m5nYhEr0Nh_1CSD2wzQroVDfRdIO66TheLNCZEi8/edit?usp=sharing)

Can’t see the video? Click here to watch it on YouTube: Thanks for listening! 💛

It feels inevitable to gain weight during the holidays, doesn’t it? But let me assure you that you don’t have to! And on today’s episode of the Fitness Matters podcast, I’m diving in to clear up some myths about gaining weight and deliver practical, actionable advice for how YOU can handle your holiday season.

WHAT YOU’LL LEARN: 👉 WHY gaining weight seems unavoidable 👉 HOW to lose weight without restricting yourself 👉 WHEN to start planning for success (hint: it’s now!) 👉 WHAT TO DO if your plans go sideways

This incredible episode puts the power in your hands to create the holiday season you WANT, whether that includes weight loss or not!

RESOURCES MENTIONED: Lose weight any time of year with The 5-0 Method: https://pahlabfitness.com/

Ep. 87: Stress Eating https://pahlabfitness.com/ep-087-stress-eating/

Join the Get Your GOAL Coaching Mastermind group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1zZnhq7RpaYvo6vtZynxiRuEherxU18bteytVViHqcqg/edit?usp=sharing)

Thanks for listening! 💛

So you’re working on weight loss, but you hate counting calories. Obviously, you’re just doomed to never lose weight, right? NOT RIGHT. In fact, today’s episode of the Fitness Matters podcast takes a deep dive into what’s really going on when you don’t want to count calories, and – the good stuff – what to do to fix it and get your goal anyway!

WHAT YOU’LL LEARN: 👉 The PROVEN SCIENCE of weight loss (a/k/a, WHY calories matter) 👉 WHY you hate counting calories 👉 WHAT TO DO to unblock your brain and find a solution

RESOURCES MENTIONED: The 5-0 Method (my science-backed weight loss resource for women over 50) https://pahlabfitness.com/

Ep. 257: How to Lose Weight https://pahlabfitness.com/ep-257-how-to-lose-weight/

Ep. 32: How to Change https://pahlabfitness.com/how-to-change/

How I Lost Weight at 49 (During Menopause!) https://pahlabfitness.com/how-i-lost-weight/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1Vr3V-PJGUA_IRaeX7_0QOeZn54pcfcPUj0nkSeXw5WM/edit?usp=sharing)

Thanks for listening! 💛

So, you’ve downloaded The 5-0 Method because you want to lose weight, but the water requirement seems like a LOT more than you’re currently drinking. Can you count coffee, tea, or soda in that daily target?

(By the way, if you don’t already have The 5-0 Method – my free weight loss resource for women over 50 – you can grab it here: https://pahlabfitness.com/ )

My friend, this is the question I get asked more than any other, and on today’s episode of the Fitness Matters podcast I’ve got a thorough answer that covers everything you need to know (plus more!) about drinking water and losing weight.

WHAT YOU’LL LEARN: 👉 The SCIENCE of hydration 👉 How DEHYDRATION shows up in your body (not just on the scale) 👉 What to DO if you can’t (or don’t wanna) drink your water target

Ready to raise a glass (of water!) and get your weight loss goal? Tune in now!

RESOURCES MENTIONED: The 5-0 Method, Weight Loss for Women over 50 https://pahlabfitness.com/

Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/

Ep. 253: Guaranteed Weight Loss https://pahlabfitness.com/253-guaranteed-weight-loss/

Join the Get Your GOAL Coaching group https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1-MTI845WnQUZ1zqDyqdQ-NSYinLHwhPNt69jkJMiasQ/edit?usp=sharing)

Thanks for listening! 💛

Have you been struggling to lose weight, and wanna know how long this is going to take? I’ve got the timeline for you, and some helpful advice to get you where you want to go!

On today’s episode of the Fitness Matters podcast, we’re chatting about how long it took ME to lose 30 pounds, and what that means for YOU.

WHAT YOU’LL LEARN: 👉 How FAST (or slow) you can expect to lose weight over 50 👉 Why you DON’T need to feel patient on your journey 👉 The UNEXPECTED thing that’s holding you back 👉 What to DO NOW to get unstuck

RESOURCES MENTIONED: Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1wIWnIbLRSDtpjZCVzumlbOCtpT_cDck6dldvt9c2r8w/edit?usp=sharing)

Thanks for listening! 💛

Have you been thinking about adding meditation to your mindset journey? Or maybe the exact opposite – that meditation isn’t for you? Either way, you’re sure to be intrigued by the conversation in today’s Fitness Matters podcast!

This replay of the Pahla B Wellness Over 50 Book Club event includes a fun chat about the book, “The Mindful Path to Self-Compassion,” by Christopher Germer, PhD.

Have you read the book? What did you think?

Be sure to grab our next pick – “The Wisdom of Your Body,” by Hillary McBride, PhD – and join the conversation in December! http://chirpbooks.com/pahla

RESOURCES MENTIONED: Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

Thanks for listening! 💛

Are you looking for some advice about the best calorie counting app? Then this podcast is for you! Today on the Fitness Matters podcast, we’re chatting about all the decisions you’ll be making on your weight loss journey, and how to know for yourself which ones are the BEST.

WHAT YOU’LL LEARN: 👉 Why other people’s OPINIONS aren’t as helpful as you think 👉 How there’s no such thing as making a WRONG choice 👉 Why I don’t use ANY calorie counting apps for myself

RESOURCES MENTIONED: Ep. 253: Guaranteed Weight Loss https://pahlabfitness.com/253-guaranteed-weight-loss/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1eiv0-2mTyeRG8PAkwEg8DBVW4xwUYJZz33o3MQB8LCc/edit?usp=sharing)

Thanks for listening! 💛

It’s hard to navigate through all the hype on the internet about how to lose weight, right? That’s why I’m cutting straight to the bottom line – SCIENTIFIC FACTS – in today’s episode of the Fitness Matters podcast. And I’m breaking it down into the TWO THINGS you most need to know in order to successfully lose weight (especially when you’re over 50).

WHAT YOU’LL LEARN: 👉 The SCIENCE of weight loss 👉 The DIFFERENCE (and similarities) between “being healthy” and losing weight 👉 The MISSING PIECE of most weight loss programs 👉 How MENOPAUSE changed everything

RESOURCES MENTIONED: Download The 5-0 Method, Weight Loss for Women over 50 (free program) https://pahlabfitness.com/

Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1vu4Ys2Rlvk03Jfnt5x8FHu-VHwVLcJK6N7OEGi-eTJs/edit?usp=sharing)

Thanks for listening! 💛

You’re serving up a meal (or a snack) and think to yourself, “I want more.” Or you’re enjoying a workout and think, “I wish there were more like this.” Or you’re not getting the results you wanted from a program, and you’re disappointed because you thought there’d be “more” to it.

Are you tired of generic advice to “embrace and be grateful for what you have” and want a practical solution to the problem of wanting MORE? Then you’re in the right place, because that’s what we’re serving up on today’s episode of the Fitness Matters podcast.

WHAT YOU’LL LEARN: 👉 What you REALLY want when your brain asks for “more” 👉 The uncomfortable PROBLEM with “more” 👉 The SOLUTION to wanting “more” 👉 An ACTION PLAN for having enough

RESOURCES MENTIONED: Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1YWtOLCpAFNogLlukxb91d_cdev1Iv7wUUfDxpxNkqKc/edit?usp=sharing)

Was this podcast helpful for you? Be sure to SHARE it! 💛

Have you been celebrating your Non-Scale Victories, but still not feeling satisfied with your progress? Then this message is for you!

On today’s episode of the Fitness Matters podcast, we’re chatting–okay, honestly, I’m sort of ranting–about why NSVs aren’t doing you as much good as you think they are. And of course, I’ve got advice about what to do instead!

WHAT YOU’LL LEARN: 👉 Why your NSVs don’t feel very good 👉 What you need to PRACTICE, and 👉 HOW to feel amazing about your success

Ready to celebrate ALL of your wins? Let’s GO!

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1G9-4_BRChITqgOtZ93sh4_KBuxUcR5daMQB_Y2ixWhQ/edit?usp=sharing)

Don’t forget to SHARE the podcast with your friends who need this message! 💛

You know you’d like to change your mindset, but maybe the “HOW” of it still feels a little fuzzy. Well, never fear, my friend, because in today’s episode of the Fitness Matters podcast, we’re digging in with three QUICK + ACTIONABLE steps you can take today to manage your thoughts!

WHAT YOU’LL LEARN: 👉 WHY you might want to change your mindset 👉 WHERE this is showing up in your life right now 👉 Exactly WHAT to do to shift your mindset 👉 Plus, what NOT TO DO (that happens to us all)

Changing your mindset can get you anywhere you want to go. So, let’s GO!

RESOURCES MENTIONED: Ep. 040: Stop Thinking Positively: https://pahlabfitness.com/stop-thinking-positively/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1i6JQPS1PB3uKOmhdRtsOvbcF_jeZbS0fB9fuC49mCmc/edit?usp=sharing)

Don’t forget to SHARE the podcast with your friends! 💛

Wouldn’t you love to have a guarantee that you can (and will) lose weight, and get to your goal? Like, wouldn’t it be amazing if there was a program, or a workout, or a way of eating, or SOMETHING that you knew for sure would get you there?

Well, here it is: it’s YOU.

In today’s episode of the Fitness Matters podcast, we’re taking a deep dive into how (and why) to guarantee your own weight loss success – because it’s easier than you think!

WHAT YOU’LL LEARN: 👉 HOW your desire for a guarantee shows up in your life 👉 WHERE to actually look for (and find!) a guarantee 👉 WHY your own guarantee is the best possible news, and 👉 WHAT practical steps you’ll need to take from here

Join me for this super empowering and inspirational episode, and let’s get your goal!

RESOURCES MENTIONED: The 5-0 Method (guaranteed weight loss for women over 50): https://pahlabfitness.com/programs/the-5-0-method/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1GnikL_9CQyIXRz2OqMHanJVGZvVYnMefL6Halnv2r4M/edit?usp=sharing)

If you found this episode helpful, be sure to SHARE it! 💛

You’ve heard me talk about managing your mind for weight loss success, and today I’m spilling the beans on the EXACT FORMULA that can take you everywhere you want to go. If there’s one part of the 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/ that I get asked about the most, it’s the “mindset stuff,” and I get it!

Starting a journaling practice can feel overwhelming. Where do you begin? What do you write? And – the big question – WHEN WILL I FEEL BETTER??

On today’s episode of the Fitness Matters podcast, we’re covering all of that and more, with my super detailed, can’t-go-wrong process, The Two-Step Tool.

WHAT YOU’LL LEARN: 👉 WHY journaling is helpful for weight loss 👉 WHAT you’ll get from journaling (and what you WON’T) 👉 HOW to use the Two-Step Tool in seven very detailed steps

You don’t even need to take notes on this one – the link below will take you to my website, where you can print out the cheat sheet and get started today. Let’s GO!

RESOURCES MENTIONED: Two-Step Tool Cheat Sheet + Printable Practice Page https://pahlabfitness.com/ep-252-how-to-journal-for-weight-loss https://pahlabfitness.com/wp-content/uploads/2022/09/Journaling-for-Weight-Loss-with-the-Two-Step-Tool.pdf

Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/

Ep. 40: Stop Thinking Positively https://pahlabfitness.com/stop-thinking-positively/

Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Ep. 084: What is a THOUGHT? https://pahlabfitness.com/ep-084-what-is-a-thought/

Ep. 009: FACTS vs. OPINIONS https://pahlabfitness.com/facts-vs-opinions/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1XPDOFcWvvJC-TmshaheVHoxvNnnOg-0mga92BQiPJ-g/edit?usp=sharing)

Was this episode helpful for you? SHARE it with your friends! 💛

Wanna know my BEST weight loss mindset tips, and learn the secret to faster success? Then you’re in for a treat today!

On this episode of the Fitness Matters podcast, I’m sharing the top six mindset pitfalls that might be holding you back from reaching your goals.

WHAT YOU’LL LEARN: 👉 Why “BAD” FOODS aren’t really bad for you 👉 How to stop letting THE SCALE determine your mood for the day 👉 Why (and how!) you should forgive yourself for FAILURE 👉 The BEST strategy for improving your weight loss mindset

My friend, your mindset matters on your weight loss journey – in fact, it can be the deciding factor between getting to your goal or giving up. Integrating these mindset tips will put you on the fast track to success, so let’s go!

RESOURCES MENTIONED: Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1I7w_bs3wWIZZxMXOXLvft7rIHhW5hy4H1Hoe4IePEzY/edit?usp=sharing)

Have friends who could use these mindset tips? SHARE the podcast with them! 💛

You’re invited to the next LIVE Wellness Over 50 Book Club (in partnership with Chirp Audiobooks) event, because it’s going to be even more fun with YOU there! 💛 Head over to chirpbooks.com/pahla and press the “Follow” button to get access to previous month’s picks and new ones when they’re chosen, and to get notified when books are discounted. (If you’d like to attend our next LIVE meeting, be sure to click “Learn More,” where you’ll find registration information.)

My friends, I don’t read these books before choosing them for the book club, and that means there’s a fun element of surprise for us all at the LIVE events – will we like the book and find it useful? Who knows!

Enjoy the replay and share your thoughts about “The Untethered Soul” with me on YouTube, Facebook or Instagram!

PREVIOUS BOOK CLUB REPLAYS: “The Kindness Method,” by Shahroo Izadi https://pahlabfitness.com/ep-241-pahla-bs-book-club-reads-the-kindness-method-the-fitness-matters-podcast-with-pahla-b/

“Hormonal,” by Eleanor Morgan: https://pahlabfitness.com/ep-229-pahla-bs-book-club-reads-hormonal-the-fitness-matters-podcast-with-pahla-b/

“Live the Best Story of Your Life,” by Bob Litwin: https://pahlabfitness.com/ep-225-pahla-bs-book-club-reads-live-the-best-story-of-your-life-the-fitness-matters-podcast-with-pahla-b/

“How Emotions are Made,” by Lisa Feldman Barrett: https://pahlabfitness.com/ep-221-pahla-bs-book-club-reads-how-emotions-are-made-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/

“The Gifts of Imperfection,” by Brene Brown: https://pahlabfitness.com/ep-216-pahla-bs-book-club-reads-the-gifts-of-imperfection/

“The Menopause Manifesto,” by Dr. Jen Gunter: https://pahlabfitness.com/ep-212-pahla-bs-book-club-reads-the-menopause-manifesto/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://getyourgoal.pahlabfitness.com/

Love these conversations? SHARE the podcast! 💛

Not sure if you’re making PROGRESS toward your weight loss goal? This episode of the Fitness Matters podcast is here to help!

First, let me assure you that you are definitely making progress. That’s a given. But sometimes it’s hard to see, because of all the thoughts rattling around in your brain that are telling you otherwise!

This is why the 5-OH Method – my FREE weight loss program, designed especially for women over 50 – has daily, weekly and monthly check-in worksheets (along with all the facts about how menopause has changed the weight loss game, links to two months’ worth of workouts, and guided journaling pages). Focusing on the PROGRESS you’re making will keep you on the road to success!

WHAT YOU’LL LEARN: 👉 Why it’s SO IMPORTANT to look at your data and see where you are 👉 The FIVE STEPS to take when you check your progress 👉 What you’ll REALLY GET from checking in (it’s not what you think!)

It’s simple, it’s free, and I’m here to walk you through the whole process! Ready for your Monthly Progress Check In? Let’s GO!

RESOURCES MENTIONED: The 5-OH Method (everything you need to know about losing weight over 50!) https://pahlabfitness.com/programs/the-5-0-method/

Ep. 211: The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/

Ep. 040: Stop Thinking Positively https://pahlabfitness.com/stop-thinking-positively/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book, and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1tzV3UJ0CSfxkC_4ospqDHoxCd3Zmoxof1G0x3QOoo8s/edit?usp=sharing)

Was this episode helpful for you? SHARE it with your friends! 💛

Do you get started on your goals with gusto and then fizzle out along the way, suddenly finding yourself off-track or out of motivation? You know what you should be doing to make it to the finish line, but instead you’re doing the opposite.

What’s this all about? Is it self sabotage, or something else?

On today’s episode of the Fitness Matters podcast, we’re peeling back the layers of the sabotage onion and getting to the heart of the matter, so you can get back on track to your goal!

WHAT YOU’LL LEARN: 👉 The REAL PROBLEM with self sabotage (it’s not what you’re doing) 👉 The FEELING that’ll help you stop self sabotage in its tracks 👉 An even BETTER WAY of tackling the sabotage problem, plus 👉 A BONUS conversation about self judgment

RESOURCES MENTIONED: Ep. 211: The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/

Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/

Ep. 239: Your Self Concept https://pahlabfitness.com/ep-239-your-self-concept-the-fitness-matters-podcast-with-pahla-b/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1zE6O7u0R9L_0ePHYWl_SsZQssjCgC0xVheGqDQUGWtg/edit?usp=sharing)

Was this podcast helpful for you? Be sure to SHARE it with your friends! 💛

Have you ever struggled with your self worth? Or wondered why you don’t feel better when you lose the weight or make more money? Then this one’s for you! (Actually, they’re all for you – even if you don’t worry about your self worth!😄)

On today’s episode of the Fitness Matters podcast, we’re taking a deep dive into what “worthiness” means, and how it affects you every day.

WHAT YOU’LL LEARN: 👉 The difference between your WORTH and your SELF WORTH 👉 Why LOSING WEIGHT or buying your dream house doesn’t increase your self worth 👉 Where to look and WHAT TO DO to actually improve your self worth

Ready to feel better? Let’s GO!

RESOURCES MENTIONED: Join my email list to be invited to the next LIVE Q+A: http://pahlabfitness.com/email/

The 5-0 Method, Weight Loss for Women over 50: https://pahlabfitness.com/weight-loss-over-50/

Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1SEy-i_O1h_BQJqPMaLtV432U5cuepItPNkHadZbv4M0/edit?usp=sharing)

Enjoy the podcast? Be sure to SHARE it with your friends! 💛

Sometimes it just seems impossible to get to your goal weight, doesn’t it? Like everything (including menopause, your coworkers, society and your body!) is conspiring against you. But I’m here today with some fantastic news:

YOU CAN LOSE WEIGHT.

And I’ll show you how! On today’s episode of the Fitness Matters podcast, we’re picking apart this (erroneous) idea that you can’t lose weight, and I’m sharing a couple of simple truths that will put you on the path to success.

WHAT YOU’LL LEARN: 👉 What’s HOLDING YOU BACK (it’s not what you think) 👉 How the very word “can’t” is STALLING YOUR PROGRESS 👉 Where this problem showed up in MY LIFE (even after I became a Life Coach!), and 👉 The super simple SOLUTION that you can implement today

Let me say it again: you can lose weight. Are you ready to learn HOW? Let’s go!

RESOURCES MENTIONED: The 5-0 Method (my free eBook with everything you need to know to lose weight over 50): https://pahlabfitness.com/programs/the-5-0-method/

Ep. 089: Mind MANAGEMENT: https://pahlabfitness.com/ep-089-mind-management/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1YMfqP7F0ImX5BqvimwygccMngk8RfpUwTO1lgD4p8eU/edit?usp=sharing)

If you enjoyed this episode of the podcast, SHARE it! 💛

Have you been trying to figure out how to STOP SNACKING? Then this is the podcast episode you’ve been waiting for – with practical tips and the mindset shift that makes it possible.

Today on the Fitness Matters podcast, we’re chatting about HABITS we’d like to break (like snacking when you’d rather not), and HOW to break them. You’ve probably noticed that making yourself stop doing something feels terrible, and doesn’t really last. But the process I’m sharing today will change how you THINK (and FEEL) about your habits, so you can STOP any time you want to.

WHAT YOU’LL LEARN: 👉 WHY we do things we don’t consciously want to do 👉 HOW to change what you’re doing, and 👉 The SECRET SAUCE that makes it stick

RESOURCES MENTIONED: The BUZZ (Fitness Mindset Matters): Please STOP Eating SNACKS https://youtu.be/mrSlT-X4j40

The 5-0 Method (my FREE weight loss program for women over 50) https://pahlabfitness.com/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/17-NaB7gKnHJ4-qnjBZoMT3rOuxsagS_Ta5xRw02c53M/edit?usp=sharing)

Loving the Fitness Matters podcast? SHARE it! 💛

You know what the hardest part of LOSING WEIGHT is? All of it! So let’s talk about that.

On today’s episode of the Fitness Matters podcast, I’m sympathizing with how hard it feels to get your goal, and clarifying (for both of us, really…) WHY losing weight feels hard and what we can DO about it.

WHAT YOU’LL LEARN: 👉 The SKILLS you need to lose weight (and it’s not counting calories or doing deadlifts) 👉 How the TWO-STEP TOOL can help you get started 👉 Why your brain WANTS this process to feel hard 👉 How the work isn’t done, even when you’re DONE LOSING WEIGHT

KEY TAKEAWAY: This doesn’t have to feel easy for you to be good at it.

My friend, this inspiring episode is not going to convince you that losing weight is easy if you “just think happy thoughts” (because that’s never true), but it will give you the tools and the insights to move forward and do the hard thing. So, let’s go!

RESOURCES MENTIONED: Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/

Ep. 239: Your Self Concept https://pahlabfitness.com/ep-239-your-self-concept-the-fitness-matters-podcast-with-pahla-b/

The 5-0 Method, Weight Loss for Women over 50 https://pahlabfitness.com/weight-loss-over-50/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1XvMA1NbKU9-pfU1k8TGZdp85TWE6GJ2Roc7SlYG3BZs/edit?usp=sharing)

Was this helpful for you? SHARE the podcast with your friends! 💛

Have you ever found yourself pining for the good ol’ days? Idealizing those times when you used to be able to do things that would get certain results, or when you used to feel better, or when everything was so much easier than it is now?

My friends, we all get stuck in the past sometimes, and even spend time thinking that our lives from here forward are inevitably going to be worse. But is that actually true? (And – more importantly, for my beautiful Bs who are working on managing their minds – is that thought helpful?)

Today’s episode of the Fitness Matters podcast will help you step out of being stuck in the past, and step forward into your brilliant future, where you can achieve any goal you want.

WHAT YOU’LL LEARN: 👉 THE PROBLEM with thinking things used to be better 👉 WHY your brain will always look to the past 👉 THE FIRST STEP to feeling better now and in the future, and 👉 HOW TO actually get started

KEY TAKEAWAY: When you are unclear about where you are going, you’ll be stuck in where you’ve been.

You guys, this revelatory episode can help you with finding a healthy weight, making peace with menopause, aging gracefully, and so much more. Are you ready to dig in? Let’s GO!

RESOURCES MENTIONED: FOLLOW the Pahla B Wellness Over 50 Book Club: https://chirpbooks.com/pahla

Ep. 040: Stop Thinking Positively https://pahlabfitness.com/stop-thinking-positively/

JOIN the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1WnmK_eN_bg5v7NPUlnhpneme2aH8bZ3XSZDAHkSlNlY/edit?usp=sharing)

Know somebody else who’s stuck in the past? SHARE this podcast with them! 💛

I’ve got a new episode of the Fitness Matters podcast for you today, and this one’s going to help you bust through a barrier you might not even know you have!

We’ve all got negative self-talk in our heads, but do you worry that some of your thoughts are… too negative? Like, you’d really rather not think about them at all? Then I’ve got great news (plus some practical, put-it-to-use-today advice) for you!

WHAT YOU’LL LEARN: 👉 How to SEPARATE YOURSELF from your negative thoughts 👉 Why your brain is SUPPOSED TO think terrible things 👉 Why ugly thoughts FEEL SO BAD, and 👉 Why none of this has anything to do with WHO YOU ARE or WHAT YOU CAN DO

RESOURCES MENTIONED: Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Ep. 211: The COMPASSIONATE Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1nDgtb6MV1tC_Fxk_H_zL6F3fCfCJDws1JMPnaaLUYo0/edit?usp=sharing)

Find the Fitness Matters podcast helpful? SHARE it! 💛

Before you even watch this replay, I’m officially inviting you to the next LIVE Wellness Over 50 Book Club (in partnership with Chirp Audiobooks) event, because it’s going to be even more fun with YOU there! 💛 Head over to chirpbooks.com/pahla and press the “Follow” button to register for upcoming events, get access to previous month’s picks and new ones when they’re chosen, and to get notified when books are discounted.

This time around, we read/listened to “The Kindness Method,” by Shahroo Izadi and the conversation got lively as we chatted about the author’s self-help advice, listening to books with a “homework” component, and the practice of journaling on unlined paper.

My friends, I don’t read these books before choosing them for the book club, and that means there’s a fun element of surprise for us all at the LIVE events – will we like the book and find it useful? Who knows! (Spoiler alert: this one was terrific.😄)

Enjoy the replay and share your thoughts about “The Kindness Method” with me on YouTube, Facebook or Instagram!

PREVIOUS BOOK CLUB REPLAYS: “Hormonal,” by Eleanor Morgan: https://pahlabfitness.com/ep-229-pahla-bs-book-club-reads-hormonal-the-fitness-matters-podcast-with-pahla-b/

“Live the Best Story of Your Life,” by Bob Litwin: https://pahlabfitness.com/ep-225-pahla-bs-book-club-reads-live-the-best-story-of-your-life-the-fitness-matters-podcast-with-pahla-b/

“How Emotions are Made,” by Lisa Feldman Barrett: https://pahlabfitness.com/ep-221-pahla-bs-book-club-reads-how-emotions-are-made-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/

“The Gifts of Imperfection,” by Brene Brown: https://pahlabfitness.com/ep-216-pahla-bs-book-club-reads-the-gifts-of-imperfection/

“The Menopause Manifesto,” by Dr. Jen Gunter: https://pahlabfitness.com/ep-212-pahla-bs-book-club-reads-the-menopause-manifesto/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Love it? SHARE the podcast! 💛

Are you ready to STOP STARTING OVER, and just get on with the business of losing weight for the last time? Then this podcast is for you!

We’ve all been there: things are going so well at the start of the journey to our goal weight, and then - BOOM! - life happens and we feel totally derailed. And when we can finally wrap our head around thinking about losing weight again, it seems like we’re starting from scratch.

But in today’s episode of the Fitness Matters podcast, we’re going to turn that narrative around. My friend, no matter how long you’ve been “away” from your goal, you are still aiming directly for it, when you use this simple process.

WHAT YOU’LL LEARN:

👉 The 3-step DECISION-MAKING process that changes everything 👉 How to BE SKEPTICAL without being critical 👉 How (and when) to check on your RESULTS

RESOURCES: Get to YOUR goal with the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

How to Stop Starting Over (The Let’s RUN Podcast): https://pahlabfitness.com/2-mile-indoor-walk-run-how-to-stop-starting-over-30-minute-walking-workout/

Starting Over (The Let’s RUN Podcast): https://pahlabfitness.com/starting-over/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1dwLuLkZ7tn3QnsBIgSyRlEsxNSOMDoaobFwDMMJkSRw/edit?usp=sharing)

Be sure to SHARE the podcast with your friends and family! 💛

Have you ever tried to answer the question “Who am I, really?” Then this episode of the Fitness Matters podcast is for you!

We’re taking a brief peek into the idea of your SELF CONCEPT to explore how we make changes in our lives (i.e., lose weight, make more money, find loving relationships, and much more). This foundational episode is a must-listen!

WHAT YOU’LL LEARN: 👉 What your SELF CONCEPT is 👉 Why your SELF CONCEPT is important, and 👉 Why you might want to change your SELF CONCEPT

RESOURCES MENTIONED: Other FOUNDATIONAL Podcast Episodes (playlist on YouTube): https://youtube.com/playlist?list=PLFcBoQjnPd4zwr61tCUX6pu4UMusIYKNw

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1Xnn5TaShcdLv6FDN6R1dLtuhPJSUkBJ2V5zuvhklUOY/edit?usp=sharing)

Love it? SHARE it! Thanks for spreading the word about this podcast! 💛

I’ve got some good stuff for you today.

Of course you want the MOTIVATION to go after your goals, but do you know how to find it? I mean, some days it just feels so elusive and out of reach, right?

My friend, when you understand what motivation is (and what it’s not), you’ll have both feet on the path to success!

In today’s episode of the Fitness Matters podcast, we’re all about MOTIVATION - finding it, keeping it, having it and using it. I’m sharing a couple of simple secrets, so YOU can have all the motivation you want, whenever you want it!

WHAT YOU’LL LEARN: 👉 WHAT motivation actually is (it’s probably not what you think!) 👉 WHERE motivation comes from, and 👉 HOW to access it any time, day or night

Ready to get MOTIVATED? Listen now, and LET’S GO!

Follow the Pahla B Wellness over 50 Book Club at http://chirpbooks.com/pahla and get 50% off your first purchase with the code PAHLA50. Register for our LIVE conversation about this month’s pick - The Kindness Method by Shahroo Izadi - on Tuesday, June 14th at 3 pm PDT here: https://bit.ly/JUNEBookClub

RESOURCES MENTIONED: Link: Ep. 045: How I Journal for Success https://pahlabfitness.com/how-i-journal-for-success/

Link: Ep. 008: Goal Language https://pahlabfitness.com/goal-language/

Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1p3ak3i48S0_lyQKUPxDL9YQ6T_PWDb7iJJxkrdCbYyY/edit?usp=sharing)

Wanna give the gift of MOTIVATION to somebody you love? SHARE the podcast with your friends and family! 💛

Can you imagine what it would be like to have complete belief in getting to your goals🏆? No, for reals, that’s an actual question. And if you don’t already have that UNSHAKEABLE BELIEF in yourself, this podcast will show you how!

My friends, in today’s episode of the Fitness Matters podcast, I’ve got 6 PRACTICAL STEPS detailing how to change your mindset and harness your incredible power to get where you want to go with weight loss or any other GOAL you have.

WHAT YOU’LL LEARN:

👉 Why ELIMINATING SELF DOUBT is not the key to getting what you want 👉 How BUILDING A RELATIONSHIP with yourself creates a foundation for success 👉 The secret power of VISITING THE FUTURE every day 👉 Why FEELING YOUR FEELINGS all the way through is at the heart of this work

It’s true: learning how to change your mindset is as simple as following this proven formula. Tune in🎙️ now, and let’s GO!

Follow the Pahla B Wellness over 50 Book Club at http://chirpbooks.com/pahla and get 50% off your first purchase with the code PAHLA50. Register for our LIVE conversation about this month’s pick - The Kindness Method by Shahroo Izadi - on Tuesday, June 14th at 3 pm PDT here: https://bit.ly/JUNEBookClub

RESOURCES MENTIONED: Ep. 032 How to Change https://pahlabfitness.com/how-to-change/

Ep. 034 What You Control https://pahlabfitness.com/what-you-control/

Ep. 045 How I Journal for Success https://pahlabfitness.com/how-i-journal-for-success/

Ep. 040 Stop Thinking Positively https://pahlabfitness.com/stop-thinking-positively/

Ep. 039 Feelings https://pahlabfitness.com/feelings/

Ep. 098 Food Regret and Shame https://pahlabfitness.com/ep-098-food-regret-and-shame/

Ep. 026 Learning to Trust Yourself https://pahlabfitness.com/learning-to-trust-yourself/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the full transcript here: https://docs.google.com/document/d/1IqgkCNEFqS6YYA4-bGe1FzqltCJ5Jf9RMmrDqg67Gg0/edit?usp=sharing)

Have friends who could benefit from this podcast? SHARE it with them! 💛

Are you in need of a little motivation to continue with your weight loss journey? Then you’ve come to the right place!

On today’s feel good episode of the Fitness Matters podcast, we’re chatting about how to keep moving forward, all the way to the FINISH LINE. (Okay, there’s still some theory and application of thought work tools, too, but this one’s mostly a pep talk!)

WHAT YOU’LL LEARN: 👉 What to do with a BLURRY WORRY 👉 How to set EFFECTIVE GOALS 👉 What it means to HAVE A GOAL 👉 Lessons I’ve learned from RUNNING that are applicable to ANY GOAL

Follow the Pahla B Wellness over 50 Book Club at http://chirpbooks.com/pahla and get 50% off your first purchase with the code PAHLA50. Register for our LIVE conversation about this month’s pick - The Kindness Method by Shahroo Izadi - on Tuesday, June 14th at 3 pm PDT here: https://bit.ly/JUNEBookClub

RESOURCES MENTIONED: Being HEALTHY | Let’s RUN Podcast: https://pahlabfitness.com/being-healthy/

Ep. 211: The Compassionate Observer: https://pahlabfitness.com/ep-211-the-compassionate-observer/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1n56B9i5UvywAlI6uq2_wr7GhjkyNPndfcNqjR-ASuKg/edit?usp=sharing)

Love the Fitness Matters podcast? SHARE it! 💛

My friends, do you realize that you hold ALL the power💪 to get what you want out of life? The simple truth is that WEIGHT LOSS success is yours for the taking once you learn THIS essential skill.

In today’s episode of the Fitness Matters podcast, we’re loosening the grip of the bathroom scale, and putting the power of weight loss in your hands!

WHAT YOU’LL LEARN: 👉 WHAT is creating the frustration you feel when you weigh yourself 👉 HOW OFTEN (and why) to weigh yourself 👉 EXACTLY HOW to reclaim your power from the scale

Ready to get the results you want? Listen now, and LET’S GO!

RESOURCES MENTIONED: The Fitness Matters Podcast Youtube channel https://www.youtube.com/c/TheFitnessMattersPodcast

Ep. 009 Facts Vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/

Ep. 211 The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/

Ep. 034 What You Control https://pahlabfitness.com/what-you-control/

Ep. 089 Mind Management https://pahlabfitness.com/ep-089-mind-management/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1YsxEJTnSjD7wWpHu3QIN7XMH3QLn99yT5FyK06mMH7A/edit?usp=sharing)

If you enjoyed this podcast, be sure to SHARE it with your friends! 💛

If you’ve listened to The Fitness Matters podcast before, you likely know that mindset🧠 is an important part of WEIGHT LOSS. But did you know that it’s THE secret sauce🍲 to getting to a healthy weight?

In today’s episode, we’re cracking open🥚 this topic, and answering all the questions you didn’t even know you had!

WHAT YOU’LL LEARN: 👉 What mindset work actually IS 👉 What mindset work ISN’T 👉 The BENEFIT of thinking negatively (for reals!) 👉 How to CREATE a mindset on purpose that gets you to your goal

You have the POWER💪, my friends, to cook up the results you deserve – for weight loss or anything else in your life. And I’m excited to share the recipe with you! (You didn’t think I could take the “secret sauce” thing this far, did you?🤣🤣)

Ready to get in the kitchen? Let’s GO!

RESOURCES MENTIONED: Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/

Ep. 069: What is Mindset? https://pahlabfitness.com/ep-069-what-is-mindset/

Ep. 040: Stop Thinking Positively https://pahlabfitness.com/stop-thinking-positively/

Ep. 211: The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/

Ep. 084: What is a Thought? https://pahlabfitness.com/ep-084-what-is-a-thought/

Ep. 032: How to Change https://pahlabfitness.com/how-to-change/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1tL7x66Wm13iQIMmuq33g0_oaEyDGrt4JPdNBCAzEkCc/edit?usp=sharing)

Have friends who are on a weight loss journey too? SHARE the podcast! 💛

Wanna know how you can become your VERY BEST SELF🥇? It’s not just what you’re doing, but who you’re spending time with and how you’re celebrating your SUCCESS that makes all the difference!

In today’s episode of the Fitness Matters podcast, we’re chatting about the process of NORMALIZING SUCCESS - why it matters, how to do it, and who it affects (because it’s not just about you!) - on your way to living the life of your dreams.

Wanna know more? Tune in now, and let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1s7x7PIWf5Jg1PA6Jhq98FPxL2yFXZAdYdWzXS0bpF8I/edit?usp=sharing)

RESOURCES MENTIONED:

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Invite💌 your friends to their own SUCCESS by SHARING this podcast! 💛

It’s a question you think you know the answer to: How much do you have to EXERCISE to LOSE WEIGHT? But, my friends, the science might surprise you!

On today’s episode of the Fitness Matters podcast, we’re taking a deep dive🌊 into the fascinating topic of exercise, and how it helps (or hinders) your WEIGHT LOSS journey. I’m dispelling some common myths (spoiler alert: you don't have to spend hours in a gym to get to a healthy weight!) and sharing how our incredibly smart bodies use energy🔌 and deal with stress😟 – key factors in helping us reach our goal🏆.

If you’re ready to learn more about exercising for WEIGHT LOSS, you definitely want to hear this one! Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1hvoa1XoB3or4ivZNNhGkS9wM3GJe-kytatxIB4o4w4I/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 089 Mind Management https://pahlabfitness.com/ep-089-mind-management/

Ep. 211 The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Love the podcast? SHARE it with your friends! 💛

Did you know that we have about 60,000 thoughts💭 a day, and that research shows the majority of those thoughts are considered negative? It’s overwhelming to think about all those BAD THOUGHTS, right?

Well, fasten your seatbelts, friends, because we’re in for a wild ride🎢 in today’s episode of the Fitness Matters podcast! We’re tackling the topic of BAD THOUGHTS with a conversation about pleasure, pain, and the most powerful phrase in the English language. Plus we’re doing a live exercise together that will change everything you think about your BAD THOUGHTS.

Are you ready for this one? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/15Ni6eCltO0qbIyVq2-kCFdQ8u22C_pFkdWW1VSr3Pls/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 009: Facts Vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/

Ep. 008: Goal Language https://pahlabfitness.com/goal-language/

Ep. 098: Food Regret and Shame https://pahlabfitness.com/ep-098-food-regret-and-shame/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Have a friend who wants to flip🤸‍♀️ the switch on “bad thoughts?” SHARE the podcast! 💛

Have you ever thought that you were being judged by someone🤔? You may have felt defensiveness, defeat, and–ugh!--unworthiness. Tough stuff, right? Handling CRITICISM is one of the thorniest🌹 things we face in life.

But in today’s episode of the Fitness Matters podcast, I’ve got some great news about your ability to feel amazing in the face of your critics! So we’re tackling this topic from all angles, including:

Understanding what criticism IS Recognizing our FEELINGS when hearing someone’s opinion Adopting STRATEGIES for handling those feelings Learning cool NEW WORDS like “metacognition”😎

And of course there are a couple of personal stories thrown in, too, because we’ve all had to face some CRITICISM in our lives. Are you ready to feel better about how you’re handling it? Let’s go!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1okcQER8cP977NPBOy6gp5ibla9Cvkq3AZn0gMRUrf8U/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 009 Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Ep. 089 Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Ep. 098 Food REGRET and SHAME https://pahlabfitness.com/ep-098-food-regret-and-shame/

Ep. 034 What You CONTROL https://pahlabfitness.com/what-you-control/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Be sure to SHARE this podcast with family and friends! 💛

Are you ready for a great conversation about a fascinating book? Because that’s what we’ve got on tap for the Fitness Matters podcast today: Pahla B’s Wellness Over 50 BOOK CLUB reads “Hormonal” by Eleanor Morgan.

From the publisher’s description: Hormonal explores everything from contraception to PMS, in relation to anxiety, depression and taboos about hysteria and the ‘hormonal’ woman. It is a compelling portrait of the modern landscape of women and health, showing us how to navigate stigma and misinformation.

My friends, this fun and eclectic chat covers a range of opinions about the book, womanhood, menopause and much more - and I’d love to hear your opinion, too!

Go to chirpbooks.com/pahla and press “Follow” to join my book club, see past months’ picks and stay up to date with the latest conversations. Oh, and there are great discounts on audiobooks with no monthly subscription fees, too!

RESOURCES MENTIONED: Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

If you learned something new today, SHARE the podcast with your friends! 💛

Do you ever feel like somebody’s circumstances make it easier for them to reach their goals? And that maybe if things were DIFFERENT for you, you could, too?

Friends, we’ve all been there🙋‍♀️. But you know what? When we feel DIFFERENT, we’re not moving toward the things that we want. And it’s NOT because of our circumstances💡.

In today’s episode of the Fitness Matters podcast, I’m sharing

👉 The HIDDEN PITFALLS of telling yourself that somebody else has it easier 👉 Your SECRET WEAPON (hint: it’s in your head) for getting everything you want in life

Ready to learn all about it? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1ChOpHjo5mGQj0kwiabRUiU4Rn5ooQVb_rNSzPnlyk2c/edit?usp=sharing)

RESOURCES MENTIONED:

BOOK CLUB: Pahla B’s Book Club pick for March is “Hormonal” by Eleanor Morgan. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5. Find this book, Follow the Book Club and see other books we’ve read here: http://chirpbooks.com/pahla (Even previous Chirp users can snag this title at a steep discount for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER for this month’s LIVE Book Club event on TUESDAY, March 22 at 1:00 pm PDT, here: https://bit.ly/MARBookClubReg

Link: Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Did you enjoy this podcast? SHARE it with your friends! 💛

Does the idea of PLANNING AHEAD📓 make you a little uncomfortable? Ditto for me, my friends! I used to think I wasn’t good at it, and you know what happened then? I managed to make that prediction come true every time😔.

If this sounds like you, then today’s episode of the Fitness Matters podcast is absolutely the bee’s knees🐝🦵! We’re talking about creating calmness, pleasure, and good vibes🌈, even when we’re doing something we don’t think we’re capable of. You’ve got this – with PLANNING AHEAD or anything else – and I’ll show you how🙌. Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1WJ0eDoWcMEvbYrBNnhDqsRz0VEax0MwZexkE6zONv_Y/edit?usp=sharing)

NOTE: Pahla B’s Book Club pick for March is “Hormonal” by Eleanor Morgan. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5. Find this book, Follow the Book Club and see other books we’ve read here: http://chirpbooks.com/pahla (Even previous Chirp users can snag this title at a steep discount for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER for this month’s LIVE Book Club event on TUESDAY, March 22 at 1:00 pm PDT, here: https://bit.ly/MARBookClubReg

RESOURCES MENTIONED: Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Have friends who want to learn the benefits of PLANNING AHEAD? SHARE the podcast! 💛

Ever had circumstances that made you feel frustrated? Like, maybe the number on the scale went up? You got cut off in traffic? Or maybe the fact that the dishwasher wasn’t emptied when it was supposed to be? Yes, yes and yes! 🙋‍♀️

My friends, today’s episode of the Fitness Matters podcast is a revealing🔎 look at all things “frustration.” We’re chatting about:

👉 The blame game 👉 “Butt” feelings 👉 Arguing with reality 👉 Toddlers throwing tantrums And much more!

Plus I’m sharing practical tools you can use to manage frustration in your own life. Ready to dive🤿 in? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1XMiSJSaDmk2szrUGjtc_uvHMGERWUSQQVUq_JY0Inwg/edit?usp=sharing)

NOTE: Pahla B’s Book Club pick for March is “Hormonal” by Eleanor Morgan. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5. Find this book, Follow the Book Club and see other books we’ve read here: http://chirpbooks.com/pahla (Even previous Chirp users can snag this title at a steep discount for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER for this month’s LIVE Book Club event on TUESDAY, March 22 at 1:00 pm PDT, here: https://bit.ly/MARBookClubReg

RESOURCES MENTIONED: The Self-Coaching Model by Brooke Castillo https://thelifecoachschool.com/self-coaching-model-guide/

Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/

Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Ep: 211: The COMPASSIONATE OBSERVER https://pahlabfitness.com/ep-211-the-compassionate-observer/

Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!

Ep. 008: GOAL Language https://pahlabfitness.com/goal-language/

Ep. 024: The Big “BUT” https://pahlabfitness.com/the-big-but/

Join the Get Your GOAL Coaching + Accountability Facebook group:https://pahlabfitness.com/get-your-goal/

Have friends who deal with frustration? SHARE this video! 💛

It’s great to be coming to your inbox twice today! Right now with this super fun podcast and also with today’s all-new WALKING workout (the first of five awesome routines available this week)!

Do you want to change the story of your life? Are powerful life shifts even possible? My friends, I’m so excited about this month’s Pahla B’s Wellness Over 50 BOOK CLUB pick, “Live the Best Story of Your Life” by Bob Litwin! Can the concepts really be as simple as the author presents them?

Enjoy this engaging conversation with my friends Amy and Amanda as we delve into these questions, and much more!

And when you’re done with this one, get ready for our next Book Club listen (in partnership with Chirp audiobooks), “Hormonal” by Eleanor Morgan. New Chirp users in the US and Canada can take $5 off their first purchase with the code PAHLA5.

Register for the LIVE book club meeting on TUESDAY, March 22, at 1:00 pm PDT, here: https://bit.ly/MARBookClubReg

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1Pkk7AqpIagI-Kf0I-9RLy6J-6HFsR67rL1luiLsivjw/edit?usp=sharing)

RESOURCES MENTIONED: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/

Pahla B’s Wellness Over 50 Book Club page on Chirp: http://chirpbooks.com/pahla

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Did you enjoy this podcast and want to help others live their best story too? SHARE the podcast! 💛

Are you bouncing⚽ around a certain number on the scale, or not seeing a general downward trend📉, and it feels like you’re NOT LOSING WEIGHT? Rest assured, my friends, I’ve got your back🐫!

In today’s episode of the Fitness Matters podcast, we’re diving in and I’m sharing how you can identify the things in your WEIGHT LOSS journey that may be slightly off and can affect your overall results. And, oh yes, I’m sharing personal stories📖 along the way, too!

Ready to dig⛏️ in? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1PbsRy61mUQ2bTLiGC36gu7u-Z2Jk_WpCWETnUdZIdHs/edit?usp=sharing )

RESOURCES MENTIONED: Ep. 079: “I’m Not LOSING WEIGHT” https://pahlabfitness.com/ep-079-im-not-losing-weight/

The 5-0 Method: Weight Loss for Women over 50 https://pahlabfitness.com/weight-loss-over-50/

Hit a Weight Loss PLATEAU? Start LOSING WEIGHT Again! EASY TIPS video https://pahlabfitness.com/hit-a-weight-loss-plateau-start-losing-weight-again-easy-tips/

Ep. 086: Trouble SLEEPING https://pahlabfitness.com/ep-086-trouble-sleeping/

Ep. 211: The Compassionate OBSERVER https://pahlabfitness.com/ep-211-the-compassionate-observer/

Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

February Book Club Pahla B’s Book Club pick for February is “Live the Best Story of Your Life,” by Bob Litwin. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5 - this link will take you directly there AND apply the discount: https://bit.ly/BestStory5Off (And previous Chirp users can snag this title at just $3.99 for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER for this month’s LIVE Book Club event on Sunday, February 27th here: https://bit.ly/FEBBookClubReg

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

My friends, if there are people in your life who want to understand why they’re not losing weight, please SHARE this podcast! 💛

Have you ever wondered🤔 what may be stopping you from getting where you want to go with your weight? And would you be surprised to hear that you have the sharpest tool⛏️ in the shed available to you right now that will allow you to CREATE THE FUTURE YOU WANT?

In today’s episode of the Fitness Matters podcast, we’re talking about how “letting go” is the key to achieving your WEIGHT LOSS goals. Plus I’m sharing the ONE THING that will get you anywhere you want to go – with WEIGHT LOSS or anything else🤗!

Are you ready? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/16cRTYsPYI9BSEMXIgtWUJMa3UXiSF1t_1K89rdPAfMU/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/

Ep. 211: The Compassionate OBSERVER https://pahlabfitness.com/ep-211-the-compassionate-observer/

February Book Club Pahla B’s Book Club pick for February is “Live the Best Story of Your Life,” by Bob Litwin. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5 - this link will take you directly there AND apply the discount: https://bit.ly/BestStory5Off (And previous Chirp users can snag this title at just $3.99 for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER for this month’s LIVE Book Club event on Sunday, February 27th here: https://bit.ly/FEBBookClubReg

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Enjoying the podcast? SHARE it with your friends! 💛

Are you on a WEIGHT LOSS journey and sometimes frustrated by the slow movement on your scale⚖️? This is a concern I hear A LOT! And if you’re wondering if there’s anything you can do to speed up🚀 the process, this info is absolutely for you!

In today’s episode of the Fitness Matters podcast, we’re talking about what organ in your body is primarily responsible for your results – and the ONE QUESTION you can ask yourself🙋 that changes everything💡!

Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1oSgzz07Ugs3uq4TMAWT_DbVR37y8ao_jDrbvByMd2xM/edit?usp=sharing)

RESOURCES MENTIONED: The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahlabfitness.com/weight-loss-over-50/

Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Ep. 079: “I’m Not LOSING WEIGHT” https://pahlabfitness.com/ep-079-im-not-losing-weight/

February Book Club Pahla B’s Book Club pick for February is “Live the Best Story of Your Life,” by Bob Litwin. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5 - this link will take you directly there AND apply the discount: https://bit.ly/BestStory5Off (And previous Chirp users can snag this title at just $3.99 for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER for this month’s LIVE Book Club event on Sunday, February 27th here: https://bit.ly/FEBBookClubReg

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

My friends, if there are people in your life who want to lose weight faster, please SHARE this podcast! 💛

Do dogs and cats😻 feel emotions? Can you tell how another person feels just by reading their expression🤪😱😠😐? My friend, everything we’ve been taught about our feelings gets challenged in the fascinating book “How Emotions are Made,” by Lisa Feldman Barrett - this month’s Pahla B’s Wellness Over 50 BOOK CLUB pick!

Enjoy this lively and intriguing conversation, and get ready for next month’s LIVE chat, too!

In the month of February, the book club (in partnership with Chirp audiobooks) will be talking about “Live the Best Story of Your Life,” by Bob Litwin. New Chirp users in the US and Canada can take $5 off their first purchase with the code PAHLA5.

Register for the LIVE book club meeting on February 27th here: https://bit.ly/FEBBookClubReg

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1jyN2mIcxFnoVIUDJKU_jKqTzx76BhZANyE4-8pofMOE/edit?usp=sharing)

RESOURCES MENTIONED: Lisa Feldman Barrett’s podcast appearances: https://lisafeldmanbarrett.com/podcasts/

“The Psychopath Inside,” by James Fallon (affiliate link): https://amzn.to/3Hh5hfY

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Love this podcast? SHARE it! Thank you for listening. 💛

The Psychopath Inside: A Neuroscientist's Personal Journey into the Dark Side of the Brain

Does the green-eyed monster rear its ugly head when other people seem to be having the WEIGHT LOSS success you want? Yep, we’re talking about JEALOUSY - a prickly🌵, thorny topic that isn’t always easy to tackle. But you know what? You have more power⚡️ than you think you do when it comes to this feeling (and other ones, too!).

In today’s episode of the Fitness Matters podcast, we’re taking a deep dive🤿 into JEALOUSY and chatting about:

👉 How JEALOUSY shows up in our body 👉 WHY we compare ourselves to others, and 👉 My SIMPLE (but maybe not easy) process

Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1aB1qQKW7SzV6nfU5GFqllcSl1XkSOmOtGxf-F9Co_HM/edit?usp=sharing)

NOTE: Pahla B’s Book Club pick for January is “How Emotions are Made” by Lisa Feldman Barrett. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5 - this link will take you directly there AND apply the discount: https://bit.ly/JanuaryChirpBookClub (And previous Chirp users can snag this title at just $2.99 for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER this month’s LIVE Book Club event on January 30th here:https://bit.ly/JANBookClubReg

RESOURCES MENTIONED: Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/

Ep 039: FEELINGS https://pahlabfitness.com/feelings/

Ep. 050: Getting OLDER https://pahlabfitness.com/getting-older/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Enjoy this podcast? SHARE it with your friends! 💛

Have you ever wanted to reach a goal – WEIGHT LOSS, a new job, whatever – and weren’t sure where to start? I've been there too🙋, and I’ve got the help you need!

In today’s episode of the Fitness Matters podcast, I’m sharing simple, straightforward suggestions that you can use right now⏰ to get the clarity you need to GET STARTED on just about anything! And the super good news📰 is that this process involves only ONE STEP!

Want to GET YOUR GOAL🏆 in the coming 12 months (or literally any time of the year)? Click on the play button and we’ll get STARTED!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1g9xS-T1ZAS3XofJZm_HsQBWOXzXINkoBa9Cxbn1xo-w/edit?usp=sharing)

NOTE: Pahla B’s Book Club pick for January is “How Emotions are Made” by Lisa Feldman Barrett. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5 - this link will take you directly there AND apply the discount:https://bit.ly/JanuaryChirpBookClub (And previous Chirp users can snag this title at just $2.99 for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER this month’s LIVE Book Club event on January 30th here:https://bit.ly/JANBookClubReg

Carrie Green, Female Entrepreneur Association: 4 Steps for Programming Your Mind for Success: https://youtu.be/JVmEBsWuAa8

Pahla B Fitness channel on YouTube: https://www.youtube.com/c/PahlaBowers

Ep. 039: FEELINGS https://pahlabfitness.com/feelings/

The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahlabfitness.com/weight-loss-over-50/

Join the Get Your GOAL Coaching + Accountability Facebook group:https://pahlabfitness.com/get-your-goal/

If you’ve got friends or family who also want to get started on reaching their goals, SHARE this video! 💛

Do you struggle with getting motivated, and wonder🤔 how you can find this elusive feeling more often (like, maybe every day) so you can LOSE WEIGHT⚖️?

My friends, in today’s episode of the Fitness Matters podcast, we are going to clean out🧹 our mental closets and give some clarity👓 to this topic. I’m excited to bring you a four-step method that’s completely DOABLE and will have you feeling energetic⚡, open👐, hopeful🕊️, and ready to take on WEIGHT LOSS (or any other goals🎯 you may have this year)!

Ready? Let’s GO!

NOTE: Pahla B’s Book Club pick for January is “How Emotions are Made” by Lisa Feldman Barrett. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5 - this link will take you directly there AND apply the discount: https://bit.ly/JanuaryChirpBookClub (And previous Chirp users can snag this title at just $2.99 for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER for this month’s LIVE Book Club event on January 30th here: https://bit.ly/JANBookClubReg

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1WkyIXheW3L14OAfMTa9EdKA6AbHc-BXFu-MuF_uorm0/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Did you enjoy this podcast on motivation? Be sure to SHARE it with your friends ! 💛

It’s the first Sunday of 2022 and you know what that means, right? We’re launching into a NEW YEAR full of wonder🤗, excitement🌟 and NEW GOALS🏆!

In today’s goal-setting episode of the Fitness Matters podcast, we’re digging into:

🤩 Why LANGUAGE MATTERS 🤩 How to MOVE FORWARD even if you didn’t get your 2021 goals 🤩 What I learned about LOOKING FOR LESSONS (instead of doing this other crucial thing!), and 🤩 How “messing up as much as possible” is a KEY STRATEGY for achieving my 2022 goals

Ready to find out what I’m aiming🎯 for this year? Grab your headphones and let’s GO!

NOTE: Pahla B’s Book Club pick for January is “How Emotions are Made” by Lisa Feldman Barrett. First-time Chirp Audiobooks users can get $5 off any purchase by using the code PAHLA5 - this link will take you directly there AND apply the discount: https://bit.ly/JanuaryChirpBookClub (And previous Chirp users can snag this title at just $2.99 for a limited time!) Canadian friends: this book is available on Chirp in Canada too! REGISTER this month’s LIVE Book Club event on January 30th here: https://bit.ly/JANBookClubReg

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1ofJGRAorfgTDTHdguxm-LDy6CpMpTgfnZE2-lMoBIgM/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 215: LESSONS from 2021 https://pahlabfitness.com/ep-215-lessons-from-2021/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Do you have friends and family who are making goals for the coming year, too? Point them👉 to this podcast so that they can start off 2022 in the best of ways! 💛

During the month of December, the Pahla B Book Club, in partnership with Chirp Audiobooks, read and listened to “The Gifts of Imperfection” by Brene Brown, then enjoyed a LIVE meeting on Zoom! (And what an appropriate time of year to read this book–when so many of us feel the temptation to live up to a “perfect” holiday standard!)

Enjoy this fun replay of the lovely conversation I had with my friend Mary and the many beautiful Bs who were able to join us live about our experiences reading the book and employing the gifts in our personal lives.

NOTE: The Pahla B Book Club (in partnership with Chirp Audiobooks) will be reading “How Emotions are Made,” by Lisa Feldman Barrett during the month of January! New Chirp users can get $5 off their first purchase with the code PAHLA5, and my friends who already know and love Chirp can grab this title for a limited time at the super low price of just $2.99! http://www.chirpbooks.com

RESOURCES MENTIONED: Ep. 214: Pahla B’s Book Club Reads The Menopause Manifesto: https://pahlabfitness.com/ep-212-pahla-bs-book-club-reads-the-menopause-manifesto/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Love the Fitness Matters podcast? SHARE it with your friends! 💛

There is something incredibly satisfying about turning the final page of a calendar📅, don’t you think? We’re on the brink of a new YEAR🎉, new ENERGY⚡, new GOALS🏅. But is there anything we can do before we open our fresh, new calendar to set ourselves up for SUCCESS in the coming year?

In today’s episode of the Fitness Matters podcast, I reveal exactly what that “something” is😊.

I’m recapping the Lessons from 2021, and we’re covering the good🙉, the bad🙈, and the ugly🙊 (including some “adventure crying”).

If you’re thinking about 2022 and the GOALS you’re going to crush🗜️, this is one podcast you don’t want to miss! Let’s GO!

REMINDER: The Pahla B Book Club will be LIVE on Zoom this month! Join us on Sunday, December 26th at 7:00 a.m. PST to chat about “The Gifts of Imperfection” by Brene Brown. New US users can get $5 off their first purchase at www.chirpbooks.com with the code PAHLA5 REGISTER HERE: https://bit.ly/DECBookClubReg

Can’t make it live? No problem! I’ll be posting a replay on the Fitness Matters podcast within 24 hours of the session.

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1AwAxi_h2zsJbiUu-lZmGKomWVWNiVYniZAAR_uPnSd4/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 057: 2021 RESOLUTIONS, Part I https://pahlabfitness.com/2021-resolutions/

Ep. 058: 2021, Part II: Time-Bound RESOLUTIONS https://pahlabfitness.com/time-bound-resolutions/

Ep. 005: Making Successful RESOLUTIONS, Part 1 https://pahlabfitness.com/successful-resolutions-one/

Ep. 006: Making Successful Resolutions, Part TWO https://pahlabfitness.com/successful-resolutions-two/

Ep. 008: GOAL Language https://pahlabfitness.com/goal-language/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Loved it? SHARE🤗 the podcast! Thank you! 💛

It’s SO difficult to lose weight during a holiday season, right? Thoughts of restriction🙁, willpower😧, deprivation😱 -- they seem to be everywhere! But what if I told you that you can absolutely stay on course with LOSING WEIGHT during this season -- or ANY season🥰?

In today’s informative and empowering episode of the Fitness Matters podcast, we’re talking about the monkey chatter🐒 in our brain during times of celebration and I’m sharing three different approaches that will change everything about how you view WEIGHT LOSS⚖️ during the holidays.

Ready to learn more? I was born ready✌️! Tune in now, and let’s GO!

REMINDER: December’s Pahla B Book Club pick is “The Gifts of Imperfection” by Brene Brown. First-time Chirp Audiobooks users in the US can get $5 off by using the code PAHLA5, and non-first time users can pick it up for the lovely low price of just $6.99! Register to join the LIVE book club conversation on Sunday, December 26th at 7 am PST here: https://bit.ly/DECBookClubReg

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1GH306SsSbz7nIofcU6GONSom_S6L2_0enMcRT2CjIps/edit?usp=sharing)

RESOURCES MENTIONED: The Sh*t No One Tells You About Writing - podcast by Bianca Marais https://www.biancamarais.com/podcast---the-shit-no-one-tells-you-about-writing.html (Scroll to the bottom of the home page for the most recent podcasts.)

Ep. 079: “I’m Not LOSING WEIGHT” https://pahlabfitness.com/ep-079-im-not-losing-weight/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Did you find this holiday weight loss podcast helpful? SHARE it with your family and friends! 💛

You’ve seen it before. You’re working hard toward a HEALTHY WEIGHT and -- bam💥 -- a comment like this comes your way:

“There are donuts in the breakroom today. Here, have some!”

“It must be nice to have all that food willpower this time of the year.”

“Your face has gotten so thin. Are you sick?”

It can be discouraging to navigate your weight loss journey when these kinds of remarks are buzzing🐝 in the air (especially if they come from family members😔, am I right?).

In today’s episode of the Fitness Matters podcast, we’re digging deep🪓 into the topic of other peoples’ support, or lack thereof, on your weight loss journey. We’re identifying🔎 what’s a real problem (and what’s not), and we’re naming the ultimate person in charge of your goal (spoiler alert: it’s not “other people!”).

Ready for this fascinating❇️ conversation? Click the play button, and let’s GO!

REMINDER: December’s Pahla B Book Club pick is “The Gifts of Imperfection” by Brene Brown. First-time Chirp Audiobooks users in the US can get $5 off by using the code PAHLA5, and non-first time users can pick it up for the lovely low price of just $6.99! Register to join the LIVE book club conversation on Sunday, December 26th at 7 am PST here: https://bit.ly/DECBookClubReg

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1I1c26-qSW7UpT-chLHGiYlNe0gn9aOzDL_paVpbXRts/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 34: What You CONTROL https://pahlabfitness.com/what-you-control/

Ep. 36: Other People’s OPINIONS https://pahlabfitness.com/other-peoples-opinions/

Ep. 52: FAMILY https://pahlabfitness.com/family/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Have friends or family who may not be supported in their weight loss journey? SHARE this podcast! 💛

I’m so excited to bring you today’s episode of the Fitness Matters podcast, with our very first BOOK CLUB📗 session! My friend Lori and I are discussing “The Menopause Manifesto” by Dr. Jen Gunter. And what an eye-opening👀 book this is!

Listen in and join the conversation about topics like menopause surprises🎈, intriguing statistics📈, takeaways👛 -- and much more! (Don’t worry if you haven’t read/listened to the book yet; this is an interesting conversation for everyone.)

Ready to feel empowered to embrace this phase in a practical and loving way? Listen now! Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1NxbjTaZYQzzgSvISHQS2eT0cQnBnWMfSbc2pJdjP3Hc/edit?usp=sharing)

RESOURCES MENTIONED: To leave email feedback with Chirp Audiobooks: bookclubs@chirpbooks.com

To order next month’s selection, “The Gifts of Imperfection” by Brene Brown: www.chirpbooks.com OR find Chirp in the App Store and download directly onto your phone (New Chirp users can use the code PAHLA5 for a $5 discount!)

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Please COMMENT - let’s open up a conversation on menopause and how we can best maneuver these uncharted waters🚢! 💛

My friends, have you ever wondered what impact your thoughts, behaviors, and feelings have on the RESULTS you get in your life? Can your state of mind🧠 really affect your outcomes?

In today’s episode of the Fitness Matters podcast, we are peeling back the onion🧅 and I’m sharing the PRACTICAL STEPS and FOUNDATIONAL🧱 IDEAS that will get us to the goals we set for ourselves.

Tune in📻 now to find out all about it. Let’s GO!

NOTE: Next Sunday, November 28th, is our Pahla B Book Club episode! This month, we’re reading The Menopause Manifesto by Dr. Jen Gunter and new Chirp audiobooks users can get five dollars off (making the book FREE!) with the code PAHLA5. This code will take you directly to the book and apply the discount: https://bit.ly/PahlaBChirp

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1LVcK0kpgaoLJwScoExWc0wNMdAs06RQP1a2OmNfIfC4/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 046: Wanting MORE for Yourself https://pahlabfitness.com/wanting-more-for-yourself/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Feel free to SHARE this podcast with anyone in your life who wants to get the most out of mindset work! 💛

Have you ever said things like this to yourself🤔? “I need to lose weight.” “I really should take off a few pounds.” “I’m hoping to see the scale move.”

My friends, many of us have! But did you know that these very statements can actually keep us from getting us the RESULTS we want🙅? This holds true for WEIGHT LOSS⚖ and many other life goals🌟 as well!

In today’s episode of the Fitness Matters podcast🎧, we’re talking about the act of MAKING A DECISION and how it fundamentally changes how you get results. My friends, I’m revealing THE way to lose weight by cultivating the thoughts💭 that will get you there👌.

You don’t want to miss this one! Let’s GO!

NOTE: Have you heard that I’m hosting a BOOK CLUB📗📘📙🔖? That’s right! I’m partnering with Chirp Audiobooks to bring you interesting and fun books that can change your life! This month, we’re reading-slash-listening-to The Menopause Manifesto, by Dr. Jen Gunter. If you’re brand new to Chirp, you can get this audiobook for FREE with the 5 dollars off coupon code PAHLA5 - use this link to grab it today: https://bit.ly/PahlaBChirp

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1CH2ep1_uKs3HG8abocr88yHHk0d4DnpYwDVR3pOG_OA/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Ep. 100: HOPE https://pahlabfitness.com/ep-100-hope/

Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-gal/

Did you enjoy this episode? Be sure to SHARE, RATE, and REVIEW the podcast! 💛

Before we even get into it, I’m excited to share some news: I’m hosting a book club! This month, in partnership with Chirp🐤 audiobooks, we’ll be reading The Menopause Manifesto by Dr. Jen Gunter. First time Chirp users can grab this title for free with the code PAHLA5.

Okay, actually, the code works for any title, but when you click this link, it’ll take you straight to the audiobook and the code will already be applied like magic: https://bit.ly/PahlaBChirp

I’ll be sharing more details about the book club throughout the month, but in the meantime, go grab your copy, and happy listening🎧!

And now...

Today’s episode of the Fitness Matters podcast is a little messy☔, but that’s how life works sometimes, right?

We’re chatting about GRIEF, and that means I’m going to be both crying and laughing (sometimes even at the same time)! Please note that this episode isn’t meant to be a substitute for grief counseling - which I whole-heartedly recommend - but rather, an up-close-and-personal look at my grief journey and the things I’ve learned along the way, including:

💛 HOW to tell the difference between helpful and unhelpful thoughts 💛 WHAT HAPPENS when you resist your feelings 💛 WHY we want to “feel through” sadness, and 💛 “Days of Our Lives” (yep, the soap opera🙂)

You might not be ready for this one, and that’s okay. But if you are? Click the play button now, and let’s GO🤗.

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1IPkXnI9_jgGsTcOPivaiK7lsoF3rKOS3v22DtK_KiPk/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 003: GRIEFhttps://pahlabfitness.com/grief/

The Widowed Mom podcast with Krista St-Germainhttps://www.coachingwithkrista.com/category/podcast/

Ep. 098: Food REGRET and SHAMEhttps://pahlabfitness.com/ep-098-food-regret-and-shame/

Ep. 024: The Big “BUT”https://pahlabfitness.com/the-big-but/

Join the Get Your GOAL Coaching + Accountability Facebook group:https://pahlabfitness.com/get-your-goal/

Please SHARE this podcast with anyone in your life who wants to change and grow when facing grief. 💛

Did you know that most people come to mindset work because they want to FEEL BETTER? I know I did🙋, and maybe that’s why you’re here too.

But when it comes to your thoughts, do you ever wonder about the big picture🎨? The WHY behind what we do with our thoughts?

Today’s episode of the Fitness Matters podcast sets the foundation about how you look at your thoughts - and, in essence, your entire self. I’m explaining the benefits of seeing the forest🌄 AND the trees🌳 when it comes to FEELING YOUR BEST👌 and getting the RESULTS in life that you want🏆.

Tune in now, and let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1KQ6WFDCuzdRx7lY2fmJGuXBROswpt3eTd4oCulKrE6E/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Ep. 084: What is a THOUGHT? https://pahlabfitness.com/ep-084-what-is-a-thought/

Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/

Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Ep. 045: How I JOURNAL for Success https://pahlabfitness.com/how-i-journal-for-success/

JOURNAL for SUCCESS course https://pahlabfitness.com/journal-for-success/

Ep. 008: GOAL Language https://pahlabfitness.com/goal-language/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Did you enjoy this podcast? Feel free to RATE, REVIEW, and SHARE! 💛

What are you hoping for on your WEIGHT LOSS and FITNESS journey?

Sentences starting with “I hope for . . .” fill my Facebook page every day in relation to finding your HEALTHY WEIGHT and other goals.

And in today’s episode of the Fitness Matters podcast, I’m sharing my unvarnished🚪 view of the word “HOPE” and how the terminology we use for ourselves can propel us forward or hold us back. We’re pulling apart the threads🧵 of language and how words make us feel - while chatting about turtles🐢, carousels🎠, and race cars🏎️! (Say, what?)

Wanna know the two words that will get you everywhere🌎 you want to go (hint: they’re not “I hope”)? Let’s GO!

NOTE ABOUT THIS EPISODE: I am SO EXCITED to bring you this milestone episode (number 100!) of the Fitness Matters Podcast. It feels fantastic to know that I have it within me to stick with things and not quit. My beloved Bs, we all have it within us to feel this way and cross finish lines of all kinds. I look forward to many more podcasts, and thank you for being on this journey with me!💯 Next up is episode is #208!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1B3gIioVEIv24zLfyI8q7vd78PO46faZ98R6a5JkRGG8/edit?usp=sharing)

RESOURCES MENTIONED: The Let’s Run podcast (on Pahla B’s main YouTube channel): http://bit.ly/letsrunpodcast

The BUZZ YouTube channel: https://www.youtube.com/channel/UCFv89gWACldbepiec3vrFZA

Podcast (one of several) that refers to the two-step model: Ep. 096: Your AGING BODY https://pahlabfitness.com/ep-096-your-aging-body/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Have friends who are HOPING for a good outcome? SHARE the podcast with them! 💛

My friends, do you feel a little uncomfortable emotionally when you’re LOSING WEIGHT🤔? Thinking perhaps that you’re spending too much time⏰ catering to your own needs instead of giving your time and effort to others?

In today’s shockingly⚡ practical episode of the Fitness Matters podcast, we’re taking on this fascinating topic. With these tips, you’ll walk away🚶 with a new way of thinking about yourself and about others in your life who love🧡 you!

Ready to get started? You know I am! Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/10GWaRngGlv139JVewC_962LL6e313kJdVZjgAy2LE7A/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 046: Wanting MORE for Yourselfhttps://pahlabfitness.com/wanting-more-for-yourself/

Join the Get Your GOAL Coaching + Accountability Facebook group:https://pahlabfitness.com/get-your-goal/

Intrigued by this topic? SHARE, RATE, and REVIEW this podcast! 💛

Do you ever feel overwhelmed by REGRET and SHAME? So much so that you feel paralyzed with indecision, and start asking yourself if every decision you’ve ever made has been the wrong one🤔?

If so, my friends, not only is there nothing wrong with you, but you are in the right place!

In today’s episode of the Fitness Matters podcast, I’m digging⛏️ deep into these common feelings, what’s really behind them, and how you can manage them effectively.

TUNE IN🎧 and let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1uwzcRrwbMlUYr-Dlz2T3_YAsuhoau7FelwgELmcyPKk/edit?usp=sharing)

RESOURCES MENTIONED:

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

If you loved this message and want to spread these tips with family and friends, SHARE the podcast! RATINGS and REVIEWS are appreciated as well! 💛

When something BIG happens in your life, do you often look to FOOD for COMFORT🍲?

If you’re raising your hand here✋, you’re not alone!

Let’s face it, food is a primal, biological need for all of us that feels loving and comforting. I’ve said it before, and I’ll say it again that food is love💖. But here’s the thing: You can learn to show yourself comfort and love in ways that don’t involve running🏃‍♀️ to the pantry when life seems overwhelming.

In today’s episode of the Fitness Matters podcast, I’m sharing THREE SIMPLE STEPS to comforting yourself without food that are a total game-changer. (There’s even a visual aid to help you “see” what I’m talking about! Find it here: https://pahlabfitness.com/ep-097-how-to-comfort-yourself-without-food/)

Ready? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1xJGvQoPN2uTPhpF8jevOMZYVKf4IN4cwUrjHqH2qKwU/edit?usp=sharing)

RESOURCES MENTIONED: The Killer B Hive Facebook group (You’ll need to ask for access first if you’re not already a member.)https://www.facebook.com/groups/541002382723751

Ep. 087: Stress EATINGhttps://pahlabfitness.com/ep-087-stress-eating/

Ep. 032: How to CHANGEhttps://pahlabfitness.com/how-to-change/

The Thought Model by Brooke Castillohttps://thelifecoachschool.com/self-coaching-model-guide/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Be sure to RATE, REVIEW, and SHARE this podcast with anyone in your life who’s looking beyond food for comfort! 💛

I’m so glad you’re here, my beloved Bs🐝!

Have you noticed changes happening with your body as the years go by? You may see differences in WHAT YOU LOOK LIKE or with HOW THINGS WORK. My friends, I’m noticing these things too🙋! And sometimes it can feel really easy to view these changes in a not-so-positive light💡.

But in today’s episode of the Fitness Matters podcast, we’re flipping🥞 the narrative and looking at how we can step👣 into the future in a vital way. Like (almost) always, I’m sharing some personal stories and practical tips for how to make that happen.

Tune in🎧 now!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1j-FRLL_TMO-JmR0eNTEiHIPl9ey5qtBRzPzablWvFc8/edit?usp=sharing)

RESOURCES MENTIONED:

The TRUTH About Exercise + AGING (Let’s RUN Podcast): https://pahlabfitness.com/exercise-aging/

Ep. 024: The Big “BUT” https://pahlabfitness.com/the-big-but/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Do you have friends or family who are getting older, too? Be sure to SHARE this podcast! RATINGS and REVIEWS are appreciated as well! 💛

Are you on a weight loss journey (or ready to begin one) and trying to decide on a GOAL WEIGHT🤔? At a loss as to what the parameters are for this task? And maybe wondering what role your thoughts🧠 and your feelings😯 have in the process?

Today, we’re mixing up all of these ingredients🍲 so you can prepare a recipe for WEIGHT LOSS success🏆! I’m sharing my own experiences (beginning my first “diet” at age nine, the effect my pregnancies had on my weight, as well as hitting my menopausal years) and sharing tips that I’ve learned along the way.

Ready to talk about your GOAL WEIGHT✨? Click the play button and let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1S8RaXYQuiNrfiwXuuSd2guXt9zUViC_qk847pRpqNLk/edit?usp=sharing)

RESOURCES MENTIONED: Q+A Fridays on Facebook https://www.facebook.com/hashtag/fridayqa/?__gid__=541002382723751 (If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first.)

The 5-0 Method: Weight Loss for Women over 50 https://pahlabfitness.com/weight-loss-over-50/

Podcast: How I Lost Weight at 49 (During Menopause!) https://pahlabfitness.com/how-i-lost-weight/

Ep. 91: Doing MORE https://pahlabfitness.com/ep-091-doing-more/

Podcast: How LOSING WEIGHT changes you https://pahlabfitness.com/losing-weight-changes/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Did you enjoy this podcast? Go ahead; make my day! RATINGS, REVIEWS, AND SHARING are very much appreciated! 💛

My friends, before I jump🦘into the nitty gritty of today’s podcast, I have three questions for you:

Do you sometimes feel that WORRY, DOUBT, and FEAR keep you from getting what you want? Are you so terrified of FAILING that you feel helpless? Would you like DIFFERENT OUTCOMES in your life, but you aren’t sure how to get there?

If you’re nodding your head “yes” to any of these, you’re in the right place today🌞!

This episode of the Fitness Matters podcast is near and dear to my heart💓 because I've been on the “fear of failure” merry-go-round🎠 myself. But you know what? I’ve learned how to jump off and move forward on a steady path, and today I’m teaching you how you can, too.

Plus, I’m sharing the TWO LITTLE WORDS that changed EVERYTHING for me✊😍!

Ready to dive in? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1CzBmuPSNfqvcgbDbLDPNuoBE50zJi8YprqlznTTbw2s/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 008: GOAL Language https://pahlabfitness.com/goal-language/

Ep. 050: Getting OLDER https://pahlabfitness.com/getting-older/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Please SHARE, RATE, and REVIEW this podcast so that others can set themselves up for success too! 💛

Have you ever said something like this to yourself? “I’m not reaching my weight loss goal. I know it’s my MINDSET, but I don’t know what to do about that🤷.”

In today’s BEGINNER-FRIENDLY episode of the Fitness Matters podcast, we’re getting down and dirty (so to speak!) about the power💪 of your mindset and how you can use your brain🧠 to help you step into your future with more intention. Here’s what’s in store: Real-life examples How-to tips for becoming a detective🔍 in your own life, and Practical steps👣 that you can take right now toward reaching your goal - weight loss or anything else!

Ready to get to work🏗️ on your mindset? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1PoaiD3DZG7kOOj9IUeH5KAMFfDjnv300zHVUuDJ9hEE/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Ep. 085: BLAME https://pahlabfitness.com/ep-085-blame/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Got friends who’d like to work on their mindset too? SHARE the podcast! 💛

Have you ever stopped to realize🤔 that when you’re listening to the Fitness Matters podcast that you are COACHING yourself and simultaneously being COACHED (by yourself)? It’s sort of mind-blowing🤯, right?

And that’s why I recorded this episode for you: to help you get better at the COACHING🏆 part, as well as being COACHED. They’re both essential skills that will pave the way🛣️ for you to get where you want to go in life and fitness💪.

But don’t worry - even if you’re not super interested in COACHING, there’s a whole episode-within-the-episode📺 conversation that you might find even more helpful!

This one has it all, friends: 🧃 A juicy back story 🥺 Painful realizations, and, yes… 📝 Practical advice!

Get your brain🧠 ready, and let’s go!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1NdCwKd2qwz-Hfu9G02AM_8JNnX-72fYjbjh2kHZwow4/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 073: The BEST FEELING: https://pahlabfitness.com/ep-073-the-best-feeling/ Book COACHING with Camille Pagan: https://www.evenbetter.co/about Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

When talking about fitness, I get this question A LOT: “I understand your approach to fitness and moderation, Pahla, but YOU’RE doing more, aren’t you?”

I absolutely understand the comparison game - heck, I’ve done it myself too🙋!

In today’s episode of the Fitness Matters podcast🎤, we’re chatting about WHY this is an unhelpful question and WHAT you can do to get the results you want (hint: it’s not MORE).

Ready to dig in? Listen👂 now!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/16WbOCsRglI4CmqJZwjn-DrAXOnYtnyRx2DqfDV86CJo/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Ep. 073: The BEST FEELING https://pahlabfitness.com/ep-073-the-best-feeling/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Don’t forget to SHARE this podcast so that others can get the fitness results they want too! RATINGS and REVIEWS are appreciated as well! 💛

Do you ever wonder if there’s ANYTHING (heavy emphasis on this word!) good about GETTING OLDER? I think most of us could name five unlovely🤢 things right now that naturally come with aging. But what about the good stuff? IS there any🤔?

In today’s episode of the Fitness Matters podcast🎙️, we’re delving into this intriguing question, along with lots of random (but totally related, I promise!) things like Gwen Stefani👱‍♀️, tummy tucks⌛, and hot flashes🔥!

This is juicy🍈 stuff, and you’ll want to be part of it at any age! Tune in now, and let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1vpwFSC97K9qEvq38w2DyeP25HJ5crmazMAIizrg-HE4/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 012: The 3 BEST QUESTIONS to Ask Yourself When You’re Struggling https://pahlabfitness.com/the-3-best-questions-to-ask-yourself-when-youre-struggling/

Ep. 082: Mindset TRICKS https://pahlabfitness.com/ep-082-mindset-tricks/

Ep. 073: The BEST FEELING https://pahlabfitness.com/ep-073-the-best-feeling/

Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Did you enjoy this “ageless”😉 podcast? Be sure to SHARE it with your friends! 💛

Do you have a GOAL you’ve been thinking about, but you’re not sure HOW TO GET IT? My friends, today’s conversation is tailor-made🧵 just for you!

In this mind-blowing🧠 episode of the Fitness Matters podcast, I reveal the ONLY TWO STEPS you need to know to get on the path🚵 to any goal you want, any time! It’s a straight-forward process - and IT WORKS!

Ready to change your life? Jump🦘 on the podcast now and let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/16PVxp-Y-blp_QwGtpWQsvDMTwmhfZZ9aFYClwuHzoFE/edit?usp=sharing)

RESOURCES MENTIONED: Sign up for the FREE 5-day Mindset Masterclass with Pahla B https://www.pahlabfitness.com/mindset/

Pahla B Fitness YouTube channel https://www.youtube.com/channel/UCeXAh1l-MSjIbDkvHXa1yyA

Fitness Matters Podcasts https://pahlabfitness.com/category/lets-run-podcast/

Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

The Thought Model by Brooke Castillo https://thelifecoachschool.com/self-coaching-model-guide/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

My friends, if you have someone in your life who wants to get goals too, please SHARE this podcast! 💛

Happy Sunday, beautiful Bs!

I have an important question for you. But first, let’s talk about my legs😊! And by “legs,” I mean Kim Kardashian💄, shopping at Old Navy🛍️, unsolicited advice from my son👩‍👦, and a few other seemingly unrelated things (including the Mindset Masterclass I’m hosting soon - have you signed up yet? It’s FREE: https://pahlabfitness.com/mindset/ ).

Only - they totally are related! And there’s a vital message for YOU in here, too!

My friends, I’m so excited to bring you this twisty🥨 and fun🥳 episode of the Fitness Matters podcast. If you’re anything like me, you’ve probably had negative thoughts about something in your life at one time or another. Today, I’m sharing my own experience with these thoughts and what I’m doing to change them (plus giving some practical steps for YOU to do this, too✌️).

Ready for a FUN RIDE🎢? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1zeJ_LBQodHeJdBwwTZAbMovJroKu2sX5JsqBMFeQDOQ/edit?usp=sharing)

Find this episode on YouTube or on iTunes, SoundCloud, Stitcher, Spotify, and Google Play.

RESOURCES MENTIONED: Sign up for the FREE 5-day Mindset Masterclass with Pahla B https://pahlabfitness.com/mindset/

Pahla B Fitness on Instagram https://www.instagram.com/pahlabfitness/

Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

Ep. 038: How to SEE Yourself https://pahlabfitness.com/how-to-see-yourself/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Is there someone in your life who could benefit from this message? SHARE the podcast! And thanks for your RATINGS and REVIEWS! 💛

Do you find yourself EATING when you’re under STRESS? When overwhelming things happen in your life, do you want to grab the nearest bag of chips🍟 or cookies🍪 and munch away?

My friends, I deal with this, too!

In today’s episode of the Fitness Matters podcast I’m sharing an up-close and personal story of what I do when EMOTIONALLY-CHARGED EVENTS take place and I find myself making that unwelcome trek🥾 to my pantry.

Plus, I’m revealing the ONE THING we can all do to help prevent us from eating🧈 our feelings. (And because we need to practice this technique, I have an assignment for you that you absolutely won’t be expecting😛!)

Want to learn more? Tune in now - let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1TaNqQK0qSlcLKdAYdbXkwyBYV8esQ0T09TTp8_E9Q80/edit?usp=sharing)

RESOURCES MENTIONED: Join the 5-Day Mindset Masterclass here: https://pahlabfitness.com/mindset/

Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/

Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/

The Self-Coaching Model by Brooke Castillo https://thelifecoachschool.com/self-coaching-model-guide/

Ep. 084: What is a THOUGHT? https://pahlabfitness.com/ep-084-what-is-a-thought/

Ep. 039: Feelings https://pahlabfitness.com/feelings/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Have friends who want help with STRESS EATING? Be sure to SHARE this podcast! 💛

Hello and happy Sunday, friends!

Do you have TROUBLE SLEEPING? It’s no secret that getting a good night’s sleep😴 is one of the best things we can do for our health and weight loss. But how can you help yourself if you wrestle with this nightmarish🧟‍♀️ issue?

In today’s episode of the Fitness Matters podcast, I’m not just sharing “tips and tricks” for addressing sleep concerns, but getting to the REAL HEART💛 of the matter. (And you might be surprised to hear what it is!)

We’re chatting about my cat Rosy😼, what I myself do that’s weirdly helpful, and the ONE THING that can change everything for you and your sleep.

Put your feet up🛌 and join me now as we discuss the stuff that dreams are made of 💤! Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1UxyqmLUsax6U_HbdXd_CVbPqkXNJLg-jVJhaSpnr9Fs/edit?usp=sharing)

Find this episode on YouTube (video below) or on iTunes, SoundCloud, Stitcher, Spotify, and Google Play.

RESOURCES MENTIONED: Journal for Success course www.pahlabfitness.com/journal-for-success

Ep. 079: “I’m Not LOSING WEIGHT” https://pahlabfitness.com/ep-079-im-not-losing-weight/

Ep. 043: The Real PROBLEM https://pahlabfitness.com/the-real-problem/

Ep. 084: What is a THOUGHT? https://pahlabfitness.com/ep-084-what-is-a-thought/

Ep. 040: Stop Thinking POSITIVELY https://pahlabfitness.com/stop-thinking-positively/

The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahlabfitness.com/weight-loss-over-50/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Be sure to SHARE this podcast with your friends who have trouble sleeping🥱 too! 💛

Do you ever find yourself playing the “BLAME GAME” by pointing your finger👉 at your scale, your boss, your relatives, etc. for things that are happening in your life? You’re not alone😘!

In today’s episode of the Fitness Matters podcast, we’re taking the lid🍲 off the concept of BLAME and revealing what’s really inside. We’re chatting about: 📌 The idea of “blaming” energy: what it is and what it does to us 📌 How to tap into your inner Spiderman (did I really bring up Toby McGuire in this episode?) 📌 Three practical tasks to keep yourself moving forward

Also in this episode: washing dishes🥛 the right way, Doris Day🌼, and how my mother is driving me crazy😜 (plus what I’m doing about it!).

And, yes, these things are all related to BLAME. Wanna know how? Let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1UbuarBBY_zNvvUh_7JhbSlSdfi3X-MDkYQbHdc8yLxw/edit?usp=sharing)

RESOURCES MENTIONED: Ep. 040: Stop Thinking POSITIVELY https://pahlabfitness.com/stop-thinking-positively/ Ep. 009: Facts vs Opinions https://pahlabfitness.com/facts-vs-opinions/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

If you enjoyed this podcast and want to SHARE it with your friends, I wouldn’t BLAME😜 you at all! See you in the next podcast! 💛

Do you think you know everything there is to know about your THOUGHTS🤔? Well, let’s think again😊!

In today’s episode of the Fitness Matters podcast, we’re chatting about… my office chair🪑?! Yep! Because it sets the perfect foundation for an illuminating💡 conversation about THOUGHTS great and small.

My friends, THOUGHTS create our reality and our RESULTS. So, if you’re not getting the RESULTS you want, it’s time to pay attention to your THOUGHTS!

Tune in now and we’ll dive🤿 right into this fascinating topic.Trust me, the water’s🌊 fine, so let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/11sB4Ydf8LVJ3gFQDRhe6MXiu4IIoPjdpbZwRiwmoNBg/edit?usp=sharing)

ADDITIONAL RESOURCES: Ep. 009: FACTS vs OPINIONS: https://pahlabfitness.com/facts-vs-opinions/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Be sure to SHARE this podcast with your friends and family and leave a RATING or REVIEW! 💛

Today we’re talking about the chain⛓️ of events that gets you the RESULTS you want in your life. Often we think that we need to DO SOMETHING to get results… and while that’s true, it’s not the whole story. “DOING” is only one piece of the puzzle🧩!

In this episode of the Fitness Matters podcast, we’re chatting about how to get to the core🍎 of what’s HOLDING YOU BACK from the results you want.

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1rXiFQ6AicSF4A9jnuiX_aL4-6VAjqExjDzKX9lWaEVU/edit?usp=sharing)

RESOURCES MENTIONED: Pahla B Fitness YouTube channel: https://www.youtube.com/PahlaBowers Ep. 032: How to CHANGE: https://pahlabfitness.com/how-to-change/ Ep. 078: Where Do Your THOUGHTS Come From? https://pahlabfitness.com/ep-078-where-do-your-thoughts-come-from/ Ep. 067: RESULTS: https://pahlabfitness.com/ep-067-results/ The 5-0 Method, Weight Loss for Women over 50: https://pahlabfitness.com/weight-loss-over-50/ Ep. 045: How I JOURNAL for Success: https://pahlabfitness.com/how-i-journal-for-success/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Don’t forget to RATE and REVIEW this podcast so that others can get the RESULTS they want too! 💛

Have you ever been in a situation where you felt incredibly overwhelmed😭, frustrated😠, or anxiety-filled😟? Absolutely paralyzed in your mind🧠 and not sure how to move forward? Yep. I’ve been there too, and THIS is what we can do about it!

Today’s episode of the Fitness Matters podcast is one of the most practical I’ve ever done! We’re chatting about having some tricks up your sleeve👚 so that you can handle your next “hot mess🔥” moment in a more productive way.

I’m sharing how to: 👀 Look at the BIG PICTURE 🔮 Get CLARITY on who you’d like to be, and 🤔 Ask yourself the RIGHT QUESTION to lighten your emotional load

You don’t want to miss this one! Hit the play button▶️ and let’s GO!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1yEnWfNRQwlGa-LeVkW4kaEXUA6EQLfqI6aT_wTsZ6iE/edit?usp=sharing )

RESOURCES MENTIONED: Ep. 012: The 3 BEST QUESTIONS to Ask Yourself When You’re Struggling https://pahlabfitness.com/the-3-best-questions-to-ask-yourself-when-youre-struggling/ Krista St-Germain podcasts https://www.coachingwithkrista.com/category/podcast/ Ep. 003: Grief https://pahlabfitness.com/grief/ Ep. 073: The BEST FEELING https://pahlabfitness.com/ep-073-the-best-feeling/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Have friends who sometimes can’t see the forest🏞️ for the trees🌳? This podcast was made for them! Be sure to SHARE! 💛

It’s Sunday, my friends!

Do you sometimes feel that you’re treading water🏊 with certain aspects of your life? You may have uncertainty about what’s coming next or feel as if you’ve lost your footing🦶 a bit.

Lemme tell ya, I’ve been there too!

In today’s podcast, I’m sharing tips for getting through these thorny🌹 areas when we’re settling into a new ROLE🎭, settling into a new PLACE🏠, or even settling into a new MINDSET💭 about weight loss and fitness!

I’m sharing practical examples galore from my own life to make this topic PERFECTLY RELATABLE🙌, and I invite you to join me - let’s GO!

Access this podcast’s transcript here: https://docs.google.com/document/d/1eMCeepTXpxEGutpAip7rSmom96aI9L4BKrVn99wK_LE/edit?usp=sharing

RESOURCES MENTIONED: The Life Coach School Podcast with Brooke Castillo Ep. 268: The Capacity to Have https://thelifecoachschool.com/podcast/268/

The Killer B Hive Facebook Group https://goo.gl/fqtMXU

What happens AFTER you lose weight? https://pahlabfitness.com/what-happens-after-you-lose-weight-or-run-a-marathon-or-meet-your-awesome-epic-goal/

Ep. 045: How I JOURNAL for Success https://pahlabfitness.com/how-i-journal-for-success/

Ep. 040: Stop Thinking POSITIVELY https://pahlabfitness.com/stop-thinking-positively/

Want to learn more about mindset and how to make it work in your life? Join the Get Your GOAL Coaching + Accountability Facebook group here! https://pahlabfitness.com/get-your-goal/

If you found this podcast helpful, be sure to SHARE it with your friends! 💛

Welcome to a dreamy Sunday, my friends!

Do you have problems with your SLEEP🛌? And are you curious about what a ONE-ON-ONE COACHING SESSION with me sounds and feels like🤔?

I know those two things might not seem related, but Killer Bs, this is a podcast UNLIKE ANY I’VE EVER DONE BEFORE🤩!

The mic is on🎙️ as I hold an unrehearsed, no-holds-barred coaching session with my friend Janet, who has been struggling with SLEEP💤 for years. Our talk today peels🍌 away some of the layers on this problem that many of my beautiful Bs🐝 experience.

And the super🦸 interesting part of our discussion? The approach we take can be used on ANY OF LIFE’S PRACTICAL ISSUES✅!

Join me now as we discuss how SWEET DREAMS🍬😴 are a possibility for all of us!

RELATED RESOURCES: Ep. 009: Facts vs. Opinions: https://pahlabfitness.com/facts-vs-opinions/ Ep. 076 Being REALISTIC: https://pahlabfitness.com/ep-076-being-realistic/

Access this podcast’s transcript here: https://docs.google.com/document/d/1bwljEXT6HTSrXykvRfNCVSepyaAH6kIrgGEnmf2us5o/edit?usp=sharing

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Thank you for listening! Be sure to SHARE the podcast and leave a RATING or REVIEW! 💛

“I’m not losing weight.” Is this how YOU’VE been describing your weight loss journey lately?

Well, my friends, in today’s episode of the Fitness Matters podcast, we are putting a magnifying glass🔎 to this statement and uncovering the RESULTS you create for yourself from this and other “I am” statements.

It’s truly FASCINATING how our big🎪, beautiful🌹, powerful💪, amazing🤩 brains work!

Along the way, we’re chatting about: 😮 How you can have a thought that is both true AND untrue at the same time 🤔 How your brain creates your REALITY (and why it’s actually UNRELIABLE for a job of this magnitude), and 😤 How your FEELINGS are really running the show of your life

Plus, I tell a silly librarian joke. 😂🤫

This one’s juicy stuff🍑, and you don’t want to miss it - listen now!

Access this podcast’s transcript here: https://docs.google.com/document/d/1h1fzx8E52DyREKykMqN5WaOgTrD34CLA40rSFYkhAeE/edit?usp=sharing

RESOURCES MENTIONED: Ep. 009: Facts vs. Opinions: https://pahlabfitness.com/facts-vs-opinions/ Ep. 008: GOAL Language: https://pahlabfitness.com/goal-language/ Ep. 073: The BEST FEELING: https://pahlabfitness.com/ep-073-the-best-feeling/ Ep. 040: Stop Thinking POSITIVELY https://pahlabfitness.com/stop-thinking-positively/ Ep. 078: Where Do Your THOUGHTS Come From?: https://pahlabfitness.com/ep-078-where-do-your-thoughts-come-from/

Facebook: https://www.facebook.com/PahlaBFitness Pahla B Fitness YouTube Channel: https://www.youtube.com/PahlaBowers

Join the Get Your GOAL Coaching + Accountability Facebook Group: https://pahlabfitness.com/get-your-goal/

Thanks for joining me today - be sure to RATE🤩 and REVIEW🤗 the podcast wherever you listen! 💛

Welcome to Sunday, friends!

It’s the THOUGHT that counts, right? But where do your thoughts come from? And can you learn to “control” your thoughts to get yourself on the road🛣️ to success?

In today’s episode of the Fitness Matters podcast, we’re chatting about the POWER you hold over your THOUGHTS, and how the Thoughts-Feelings-Actions-Results connection⛓️ is your key to WEIGHT LOSS, increased FITNESS, or almost any other RESULT you want (and deserve🥰) in your life!

Are you ready for this THOUGHT-provoking podcast, including a simple and fun homework assignment📓 that has the potential to CHANGE EVERYTHING🎆? Let’s GO!

Access this podcast’s transcript here: https://docs.google.com/document/d/1ox4b8APoMhnYiF7PtPafX5lcb30N215Shc-OeghGR9A/edit?usp=sharing

RESOURCES MENTIONED: Pahla B Fitness YouTube channel: https://www.youtube.com/PahlaBowers Ep. 075: BONUS Get Your Goal Conversation: https://pahlabfitness.com/ep-075-bonus-get-your-goal-conversations/ Ep. 070: Feeling ANGRY: https://pahlabfitness.com/ep-070-feeling-angry/ Ep. 034: What You CONTROL: https://pahlabfitness.com/what-you-control/ Join the Get Your GOAL Coaching + Accountability Facebook Group: https://pahlabfitness.com/get-your-goal/

Thanks for listening! Know somebody who could use a little Fitness Matters wisdom? SHARE this podcast! 💛

Right this second, if nothing changed in your life ever again, would you be happy being right where you are🤔?

My friends, we are diving into this deep🤿 subject in today’s short and sweet podcast. Our brains have an interesting habit of offering us that we’re not good enough, not smart enough, not thin enough, not (fill in the blank) enough.

But you know what? You CAN be happy right now🤗.

How? Click the play button▶️, and I’ll give you the MAGIC FORMULA.

Let’s go!

Access this podcast’s transcript here: https://docs.google.com/document/d/1gjhsg3k0HqJi197YYpCGQBtfXTWFwJgrR-iyVa4QUDY/edit?usp=sharing

RESOURCES MENTIONED: Leave a review/rating on iTunes: http://bit.ly/FitnessMatters Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Thanks for listening! Know somebody who needs a little MAGIC✨ in their life? SHARE this podcast with them! 💛

When we’re talking about WEIGHT LOSS and FITNESS GOALS, we have to be realistic, right?

NOPE!

I’ve found so much more progress since I ditched🗑️ the word “realistic” from my vocabulary. It was truly a light bulb💡 moment for me, and here’s how you can have the same experience!

In today’s episode of the Fitness Matters podcast, we’re questioning everything we think we know about OUTCOMES in our lives, and I’m revealing the TRUTH about the TRUTH!

We’re chatting about: The ONE THING that could change how you feel about a situation An ALTERNATIVE WAY to think of a goal you didn’t reach, and WHAT HAPPENS when we believe old thoughts

Today, you can try on a NEW THOUGHT. It’s like a dressing room👖 for your mind! And “realistic” doesn’t enter the picture📽 at all!

Change your mind🧠 about WHAT’S POSSIBLE, and join me now. Let’s go!

Access this podcast’s transcript here: https://docs.google.com/document/d/1AV8Oyrcnx_Vv7ZEWikFRY6HfEcVh5acfJacppt02Z6A/edit?usp=sharing

RESOURCES MENTIONED: The 5-0 Method: https://pahlabfitness.com/weight-loss-over-50/ The Killer B Hive Facebook group: https://goo.gl/fqtMXU Ep. 009: Facts vs. Opinions: https://pahlabfitness.com/facts-vs-opinions/ Ep. 039: FEELINGS: https://pahlabfitness.com/feelings/ Ep. 032: How to CHANGE: https://pahlabfitness.com/how-to-change/ Ep. 063: How to LOVE YOURSELF: https://pahlabfitness.com/ep-063-how-to-love-yourself-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

There’s a treat🍬 for you in this BONUS episode of the Fitness Matters podcast, where we’re talking about buts, parentheses, and changing tenses (and don’t worry if that doesn’t make sense to you right now, it will when you listen)!

My friends, if you’ve ever said something like “I overate, but I’m not going to beat myself up about it” and then still didn’t feel good? This episode is for YOU!

We’re cleaning out our mental junk drawers🗄️ and exploring how to recognize language that holds EMOTIONAL WEIGHT and may be holding us back from getting the outcomes we want.

I talk about falls (both literally🍑 and figuratively!), guilt (why do we have it?), and the words we use to talk to ourselves. When we investigate the NUANCES IN OUR SELF-TALK🦜, it can put us on a different path🗺️ to creating better results in our lives.

Intrigued🤔? Listen now!

Access this podcast’s transcript here: https://docs.google.com/document/d/1Vo-GYBILAkccvqcSrq_H20Ildpc9-Qt-NS9zQ-K_pgI/edit?usp=sharing

RESOURCES MENTIONED: Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Ep. 024: The Big “BUT”: https://pahlabfitness.com/the-big-but/ Ep. 009: Facts vs. Opinions: https://pahlabfitness.com/facts-vs-opinions/

Thanks for joining me today! Be sure to RATE and REVIEW the podcast on iTunes (doing so helps more people find the podcast!)

Do you sometimes struggle to TAKE CONTROL of your EATING? My friends, if this sounds like you, I assure you that you’re not alone, and this episode of the Fitness Matters podcast is for YOU.

Many of us feel like we’re not in CONTROL of our actions😖. But the truth is: you absolutely hold ALL the power💪 in eating (and other) situations. In fact, you can be in the driver’s seat🚗 in every part of your life - money, job, relationships, and anything else.

Today, I’m sharing three practical steps to help you TAKE CONTROL that can be used in eating situations🍲 OR whenever you want to change the direction🧭 of your actions.

We’re covering: What’s at the core of changing our behavior The benefit of getting curious The value of paying attention to our actions “Thought loops” and their effect on the results we get

You don’t want to miss this one! Join me now to TAKE CONTROL and get the results you want🤗!

Access this podcast’s transcript here: https://docs.google.com/document/d/19TxymbP4ZisQ63ErYStUh15a0L9bPiJij91ASBoX53k/edit?usp=sharing

RESOURCES MENTIONED: The Killer B Hive Facebook group: https://goo.gl/fqtMXU Q+A Friday podcast: https://soundcloud.com/user-333377009 Ep. 070: Feeling ANGRY: https://pahlabfitness.com/ep-070-feeling-angry/ Ep. 009: Facts vs. Opinions: https://pahlabfitness.com/facts-vs-opinions/ Ep. 032: How to CHANGE: https://pahlabfitness.com/how-to-change/ Ep. 045: How I JOURNAL for Success: https://pahlabfitness.com/how-i-journal-for-success/ Ep. 073: The BEST FEELING: https://pahlabfitness.com/ep-073-the-best-feeling/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Thanks for listening! Be sure to SHARE this podcast with your friends who are ready to TAKE CONTROL. 💛

What do you think is the BEST FEELING?

My friends, we’re digging into this intriguing question🤔 today, because when it comes to FITNESS and GOAL-SETTING, our feelings play a huge role🎭 in getting the results we want.

In today’s episode of the Fitness Matters podcast, I’m sharing what I believe is the BEST FEELING for getting what you want in the world. (Hint: It’s a quiet🤫 one and may surprise you!) We’re also chatting about how you can ACCESS THIS EMOTION and how it can turn out to be the key🗝️ to getting where that you want to be.

If you sometimes feel stuck, uncertain, overwhelmed or frustrated when working toward the results you want (and who hasn’t, right🤷?), this podcast will reveal a new approach to flipping the switch in your mind. It’s almost like magic✨!

Let’s go!

Access this podcast’s transcript here: https://docs.google.com/document/d/1a-gB_cXFhRuwcXurnw0tFk69JUsKDZgOpbxq1kbux6M/edit?usp=sharing

RESOURCES MENTIONED: Pahla B Fitness YouTube channel: https://www.youtube.com/user/PahlaB1 Ep. 012: The 3 BEST QUESTIONS to Ask Yourself When You’re Struggling: https://pahlabfitness.com/the-3-best-questions-to-ask-yourself-when-youre-struggling/ Ep. 043: The Real PROBLEM: https://pahlabfitness.com/the-real-problem/ Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/

Thanks for listening! Be sure to LIKE, COMMENT and SHARE the podcast with your friends! 💛

Do you wanna know why WEIGHT LOSS is hard? I’m spilling the beans🥫 today, and it probably won’t surprise you to hear that YOUR THOUGHTS💭 have something to do with it.

In today’s episode of the Fitness Matters podcast, we’re chatting about why weight loss is a particularly interesting MINDSET MATTER and how you can approach your thoughts in a more helpful way.

Doing these THREE THINGS (yes, I have a list of practical steps for you today!) can open the door🚪 to changing the way you feel about weight loss, and maybe even other areas of your life, too👍.

Plus? I’m sharing a few PRACTICAL EXAMPLES from my past - including stories about playing with LEGOs, organizing a parade, and my not-so-successful Tupperware sales career. Tune in▶️ now to hear all about it😀!

Access this podcast’s transcript here: https://docs.google.com/document/d/1LX7kxqQFsOajXY_5xGhC80zExvLegP4HGK6O33Xc7jE/edit?usp=sharing

RESOURCES MENTIONED: Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 039: Feelings: https://youtu.be/UKIUNABohRY Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Thanks for listening! Be sure to LIKE, COMMENT and SHARE the podcast with your friends! 😀

“Ugh! My job, my husband, the pandemic, the number on the scale (insert the thing that’s bothering you here) is causing me STRESS😨!”

My friends, I hear you! And trust me, I have tons of empathy💞 because I used to struggle a lot with stress too. That is, until I discovered how to harness my own POWER💪.

In today’s episode of the Fitness Matters podcast, I’m sharing three PRACTICAL STEPS for you to follow to lower📉 your stress level.

We’re chatting about:

👉 The ONE THING thing you need to know about stress before you can start lowering it 👉 Asking yourself the BEST QUESTION to get at the heart of the matter, and 👉 What to do NEXT that changes everything

Are you ready for a calmer🧘, more peaceful🕊️ life? Listen now and let’s LOWER YOUR STRESS🤗!

Access this podcast’s transcript here: https://docs.google.com/document/d/1qxiKO-7B4OXVLyR3iE00-5YKYir46jcCPgpr1x6HEvQ/edit?usp=sharing

RESOURCES MENTIONED: Bonus Episode: STRESS: https://youtu.be/o2Cusr7W-Dg Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Join The Killer B Hive (private FREE Facebook group): https://goo.gl/fqtMXU Learn more about the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Email me to request private one-on-one coaching: PahlaB2@gmail.com

Thanks for listening! Have a friend (or two) who needs to LOWER their STRESS? Share this podcast! 💛

Buckle up, my friends, because we’re going on a wild ride today - FEELING ANGRY😡 and chatting about other emotions that we think are hard to face.

(Super quick warning: it’s NOT the point of the episode, but I do mention GRIEF and death, and if that’s not where you are today, this won’t be the podcast for you.)

In today’s particularly personal episode of the Fitness Matters podcast, I’m offering up the real-life example of how I spent 36 hours⏲️ recently, struggling with my FEELINGS. There is so much benefit to sitting🧘 with your feelings, and I’m explaining the “how and why” today and providing tips for incorporating this technique into YOUR OWN LIFE.

Join me now to understand and process YOUR tough feelings - anger or any others - in a productive and healthy way🌼.

Access this podcast’s transcript here: https://docs.google.com/document/d/1X9jPfebkdxyTOgAbhm-mSdSCsmjiwCsIvQw0nuTAvH0/edit?usp=sharing

RESOURCES MENTIONED: Ep. 39 - FEELINGS: https://youtu.be/UKIUNABohRY Ep. 68 - Finding Your THOUGHTS: https://youtu.be/79mxPvU1wzw Ep. 32 - How to CHANGE: https://youtu.be/7xGT40vKHq0

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Did you know that humans have about 60,000 (!!!) thoughts per day😮? Mind-boggling, isn’t it? Here on the Fitness Matters podcast, we talk every week about THOUGHTS and how they drive the RESULTS we get in our lives.

And at the core🍎 of our thoughts (about WEIGHT, about FITNESS, about almost everything in life) is our MINDSET. But what exactly is mindset🤔?

We’re resolving that mystery🔎 today in this concise podcast, where we’ll: Define precisely what mindset IS Uncover why it’s sometimes difficult to get to the heart💚 of our mindset, and Reveal how self-judgement about our mindset affects us

Join me now to learn what mindset IS, and - just as important - what it IS NOT, to start getting the RESULTS you want in your life😊!

Access this podcast’s transcript here: https://docs.google.com/document/d/1v2ziQOvOMPFfIgWlOLiPZyggzTUMoIQTUnXgs6QAui4/edit?usp=sharing

RESOURCES MENTIONED: Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

FINDING YOUR THOUGHTS will lead you to creating the RESULTS YOU WANT.

Pretty powerful💪🏻 stuff, right?

My friends, we’re on a mission with today’s episode of the Fitness Matters podcast to uncover🕵️ the DIRECT CONNECTION between our THOUGHTS and our RESULTS. It’s amazing what we discover🔬 when we start by simply paying attention to our thoughts!

We’re chatting about 👉 WHY your thoughts are important 👉 HOW your thoughts relate to your results, and 👉 WHAT you can do to create the results you desire

I’m sharing PRACTICAL STEPS that you can use yourself (every day!) to MANAGE YOUR MIND and be more intentional in your thought💭 process. Step by step👣, you can absolutely do this!

Ready to FIND your THOUGHTS? Join me now!

Access this podcast’s transcript here: https://docs.google.com/document/d/1Vzo1jkmFnIm3r8Knqy4GxN5RRyKMMX5fcOQzlyCTLAs/edit?usp=sharing

RESOURCES MENTIONED: Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 032: How to CHANGE: https://youtu.be/7xGT40vKHq0 Ep. 034: What You CONTROL: https://youtu.be/bV8yod1dar8 Ep. 067: RESULTS: https://youtu.be/gBoCRa0mCGs Ep. 045: How I JOURNAL for Success: https://youtu.be/aFIG3fWDPsY Ep. 012: The 3 BEST QUESTIONS to Ask Yourself When You’re STRUGGLING: https://youtu.be/iBMDdJI8rXM Ep. 066: What You SHOULD Do: https://youtu.be/YBtQFk5nOTU

Thanks for listening! If you have friends who are ready to FIND their THOUGHTS (and create better results), share the podcast!

What kind of RESULTS are you getting in your life? Have you ever considered that you’re always getting results🤔? Maybe they’re not the ones you want, but results are all around us!

Today, we’re examining the topic of results - the good👍, the bad👎, and everything in between. From daily walks to haircuts to what you see when you look in the mirror, we’re talking about the POWER you hold within you - and how you can harness that power to create DIFFERENT RESULTS if you want to.

But HOW?

Well, of course I’m sharing some practical self-assessment tools🧰 you can start using right away to change🔄 the way you’re thinking and change your RESULTS.

Access this podcast’s transcript here: https://docs.google.com/document/d/1AyknDz5HTotst7c1RSImjnfaBcbqBTE7vtHD-Esi4uc/edit?usp=sharing

RESOURCES MENTIONED: Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Have you ever noticed how many times you use the word “should” in your everyday life, especially when talking about yourself🤔? “I SHOULD sleep more. I SHOULD have reached my goal weight by now. I SHOULD be more active.”

It can sound like a broken record💿! And the worst part is the end result: We often “should” ourselves into not getting the OUTCOMES we want👎🏼.

Friends, in today’s episode of the Fitness Matters podcast we’re talking about this POWERFUL💪 word and the FEELINGS and RESULTS it can create in our lives. Many times, using this term day after day can generate frustration, regret, guilt, or sadness😔. And we often use the expression without even thinking.

But how can we change a HABIT that’s become second nature🌳 to us?

I’m digging in and talking specifically about weight loss as an example, but rest assured that this conversation is applicable to almost ANY SITUATION💕!

If you find yourself pressured by all the “shoulds” you’ve allowed into your life and want to create a BETTER way of feeling, listen now!

Access this podcast’s transcript here: https://docs.google.com/document/d/1sPO-nyYo9TPyaI2kc-czj4KZ18txSAolXphzfSxvqDs/edit?usp=sharing

RESOURCES MENTIONED: Ep. 024: The Big “BUT”: https://youtu.be/oI5Fy1E5Vp4 Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 032: How to CHANGE: https://youtu.be/7xGT40vKHq0 The Life Coach School podcast: https://thelifecoachschool.com/podcast/

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

If you found this podcast helpful, be sure to COMMENT and SHARE with your friends!

BAD DAYS🥵. Yep, we’ve all had ‘em. The anger, frustration, and other feelings we experience when we think things aren’t going our way. And the helplessness that puts a metaphorical cloud🌧️ over our heads.

But what if I told you that managing bad days can actually result in a DEEPER and more SATISFYING LIFE? And that you can make this happen yourself with just a little practice? Friends, YOU CAN! 🌺👍🤗

In today’s episode of the Fitness Matters podcast, I’m diving🤿 into what it means to have a BAD DAY and sharing an experience from my own life.

When you’re having a bad day, do you ever think: “What is WRONG with me?” When I asked myself this exact question, lots of things came up, including something that WOKE ME UP⏰ to a new way of thinking.

We’re picking⛏️ apart this example, and I’m showing you that silver-lining thinking🌤️ might seem helpful, but THIS alternative leads to a deeper understanding and appreciation of your experience.

Join me now in this enlightening✨ podcast that will change the way you approach “bad days” and give you the tools🧰 you need to move forward with any kind of day!

Access this podcast’s transcript here: https://docs.google.com/document/d/1PctA6871X1pDEHWdRX1qN3whZVYxyE-Zw_yseDdsL-M/edit?usp=sharing

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

On a scale from one to 10, how would rate your feelings about your ... ahem ... scale? When you step👣 on it, what goes through your mind as you await the number on the screen🤔?

In today’s episode of the Fitness Matters podcast, we’re diving🏊 into the topic of the FEELINGS you have about the scale and how that inanimate object seems like it causes them (it doesn’t, but I’ll tell you what does).

Why does it matter?

Well, your feelings can drive indecision on how to move forward or - worse yet - negative results with your WEIGHT LOSS goal👎.

I’m sharing a magic trick you can use RIGHT NOW to take the power💪 away from your scale and put it back in your own hands👐. We’re going to “weigh our options” (sorry, I couldn’t resist🙂) on how to approach the scale, and I’m giving you a challenge that won’t weigh you down (yep, I did it again😊).

Join me now to FEEL BETTER about the scale!

RESOURCES MENTIONED: Ep. 039: FEELINGS: https://youtu.be/UKIUNABohRY Ep. 032: How to CHANGE: https://youtu.be/7xGT40vKHq0 Ep. 022: Old THOUGHTS: https://youtu.be/HeIM1Pj-OZo

Download “The 5-0 Method: Weight Loss for Women over 50” here: https://pahlabfitness.com/weight-loss-over-50/

Access this podcast’s transcript here: https://docs.google.com/document/d/106q5SH6bJcHj-uMbXYLLxRCBskjDj8hdzlx2AoDj2RQ/edit?usp=sharing

Join The Killer B Hive Facebook group: https://goo.gl/fqtMXU Learn more about the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Where are you in your journey of self-love💗? This is the question we’re asking ourselves in today’s episode of the Fitness Matters podcast.

To be honest, I used to not really think about this topic. Or when I did, I used an archaic four-step process to gauge how I felt. But in time, I discovered🔬 that this process was actually pushing me in the opposite direction↘️ of where I wanted to go.

Do you sometimes feel that SELF-LOVE is out of your reach too?

Today we’re chatting about how to LOVE YOURSELF, and there are plenty of real life examples, including lessons I’ve learned from training my dog Blossom and the time I crab-crawled🦀 down a steep hill (these stories are more related than you think!).

Are there things about yourself that you see as unlovable💔? If so, today’s conversation may be just what you need to TURN THINGS AROUND. After all, your relationship with yourself serves as the foundation to your relationship with the world at large - and ultimately the RESULTS you get in it.

Join me now, and let’s talk about SELF-LOVE💙💚💛!

RESOURCES MENTIONED: Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

CHANGE: it can be a tricky thing. I often say, “If it ain’t broke, don’t fix it,” but so often our brains offer us that we need to change. So… how can you CHANGE, while still doing the same (right) things?

In today’s episode of the Fitness Matters podcast, we’re talking about CHANGE and how putting your brain🧠 in a position of power💪 makes it easier to get your GOALS.

I’m covering what I call the Three Cs of CHANGE, and revealing what happened to me when I started using them.

Embracing this concept can lead to ideas💡 and action items📓 instead of self-judgement, and asking yourself the right questions can promote GROWTH instead of negativity.

In short, when you put the Three Cs of CHANGE into place, magic🌟 happens!

Are you happy with the RESULTS you’re getting in the world? Does the thought of CHANGE make you want to crawl back into bed🛌 and hide? If so, this podcast is for you! Listen now and find out how freeing up your mind in a positive way can lead to wonderful things😊!

RESOURCES MENTIONED: Ep. 061: Embracing NEGATIVITY: https://youtu.be/15CzdHjSuFI

Join the Get Your GOAL Coaching + Accountability Facebook group! Learn more here: https://pahlabfitness.com/get-your-goal/

Do you have negative thoughts that keep you from getting WHAT YOU REALLY WANT? And do those thoughts💭 often feel painful, believable, and seem to have some kind of power over you?

Killer Bs, I used to be in your exact shoes👠, but now I’ve learned how to realize the sheer “positivity” of “negativity” (🢤 you read that right!), and I’m actually embracing those negative thoughts and getting the results I want.

You can, too👍!

The truth is, our crafty brains🧠 can cause all kinds of mental obstacles when it comes to GETTING WHAT WE WANT. Eliminating negativity completely - which initially sounds like a great idea - isn’t realistic or effective🙁.

In this week’s episode of the Fitness Matters podcast, we’re chatting about how you can absolutely change your relationship with things you consider to be hurdles. And you can apply this process to FITNESS, WEIGHT LOSS, or anything else you’re dealing with in your life🌹!

I explain the three steps to making sure all of our thoughts work FOR US and what happens when we actually embrace🤗 negativity!

Join me now and start getting power💪 over your negative thoughts!

RESOURCES MENTIONED: Ep. 059: Planning for SUCCESS: https://youtu.be/niF1TLe0v7s Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E

Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/

TELL ME: What NEGATIVITY are you going to embrace?

We’re jumping🏃🏼‍♀️ right into things today, my friends, by asking ourselves one simple question: WHAT IF NOTHING’S WRONG?

It’s the beginning of a new year, and many of us are motivated by what is possible in the coming months. SETTING A GOAL is downright exciting🎊! But what may be challenging is figuring out how to get there🤷🏼‍♀️.

In today’s podcast, we’re chatting about the art🎨 of starting where we are RIGHT NOW. But what if you perceive a problem with your status quo? Can that affect your feelings of worthiness and value? Can a perceived problem actually keep you from GETTING YOUR GOAL🤔?

I’m covering this FASCINATING TOPIC today and inviting you to take a second look at those perceived (👈 this is the key word!) closed doors🚪 in your life and take steps to gently open them.

A world🌍 of possibilities awaits!

Join me now in this 20-minute🕗 podcast and discover how different your life can be when you take the pressure off yourself and learn to reframe🖼 your thoughts about what is “wrong.” It’s easier than you think!

RESOURCES MENTIONED: Ep. 043: The Real PROBLEM: https://youtu.be/y0GqaFNgy6E Ep. 059: Planning for SUCCESS: https://youtu.be/niF1TLe0v7s Get Your GOAL Coaching + Accountability: https://pahlabfitness.com/get-your-goal/

TELL ME: What if nothing’s WRONG? What will you do and create for yourself this year?

In today’s short📏 and sweet🧁 episode of the Fitness Matters podcast we’re chatting about PLANNING FOR SUCCESS - and it may not go down the way you expect!

With 2021 now firmly begun (Happy New Year🎉 - again!), you may have set some resolutions or goals for the coming year. But have you considered how you plan to GET TO THE FINISH LINE🏅 in the next 12 months?

I’m laying out the mindset work and practical steps you can absolutely take (you’re going to laugh at step #1😂) that will LEAD YOU TO YOUR GOAL!

Friends, I know what you’re probably asking yourself right now🤔 (because I’ve been there myself!): What if “LIFE HAPPENS” and I can’t stick to my original plan? What if I tell myself that I can’t do the plan today, but I’ll JUMP BACK IN tomorrow? What if I FAIL?

I’m going to answer those questions with a question❓ of my own: Is there more than one way to SUCCEED? (Spoiler alert: There is! 🌟)

RESOURCES MENTIONED: Everything You NEED TO KNOW about WEIGHT LOSS at 50 and Beyond! https://youtu.be/tqcJM2kANQA

Ep. 032: How to CHANGE: https://youtu.be/7xGT40vKHq0

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

Thanks for listening! TELL ME: How are YOU planning for SUCCESS?

It’s that time again, Killer Bs! NEW YEAR’S RESOLUTIONS🎆!

In last week’s podcast, we talked about goal-setting and how it gives us a foundation to be SUCCESSFUL🏆. Today, we’re building on that topic and homing in on TIME-BOUND RESOLUTIONS, which are a totally different animal🐯.

My friends, I’m chatting about my own GOAL-SETTING journey (it’s still a work in progress!✌) and the things I’ve learned that you can absolutely incorporate into your own life. This episode is one part practical advice and several parts storytime, as I take you in the “way back machine” and share stories of 2009 Pahla (who endured an epic personal fail on a couple of levels) and 2015 Pahla (who at one point was angry😠, crying😢, and totally doubting herself😕 after missing a goal).

But 2021 Pahla? She’s moving forward🚗, learning📓, and reaching for much bigger targets🎯. And YOU CAN TOO! Today, you’ll learn:

The TWO DISTINCT SKILLS that make time-bound goals attainable

What you have to be WILLING TO FEEL while you are learning to reach time-bound goals, and

The chain of events that leads to SUCCESS

My friends, as 2020📅 turns to 2021, we can absolutely forge a NEW WAY FORWARD and make things happen in a “timely” manner! Listen now!

RESOURCES MENTIONED: GOAL + RESOLUTIONS playlist: https://youtube.com/playlist?list=PLFcBoQjnPd4xc2D6TZ2bx1Koe95zAwHU4

Ep. 040: Stop Thinking POSITIVELY: https://youtu.be/gvm4Hh4-Tqo

Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E

Got friends who are ready to learn these essential goal-setting skills? SHARE the podcast with them!

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

How do you see👀 yourself at the end of 2021? Is the picture📷 still a little fuzzy? Well, my friends, THIS is the podcast for you, and THIS is the time to start making “2021 YOU” happen!

We’re chatting today about how excited I get about GOAL-SETTING (this is totally my jam🎶!), and I’m sharing my own approach to the new year🎊. These are tips YOU CAN ABSOLUTELY DO YOURSELF to get where you want to go in the coming 12 months💕!

What can happen when you get out of your comfort zone and STEP UP YOUR GAME🎯? Would you be surprised to know that you already have all the information you need to CHANGE YOUR THOUGHTS💭 and reach your goals? You certainly do🎉! Find out more by tuning in now. See😎 you in the podcast!

RESOURCES MENTIONED: Ep. 005: Making Successful Resolutions, Part ONE: https://youtu.be/aMX3XOHmuMU Ep. 006: Making Successful Resolutions, Part TWO: https://youtu.be/aPkEDY1LGD8

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Does changing your PAST sound like an impossible dream🛌? Killer Bs, I assure you, it’s not! You can CHANGE YOUR PAST without changing a single fact about what took place, and it’s easier that you might think!

Today, I’m sharing several stories🕮 about my own past and how I was able to adopt a different way of thinking that CHANGED EVERYTHING for me.

These are tips you can absolutely use yourself to feel more positive👊 and empowered💪, no matter how you currently view your past.

If you’re ready to be excited💃 about your future by CHANGING YOUR PAST, I’m ready! Let’s go!

RESOURCES MENTIONED: Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 050: Getting OLDER: https://youtu.be/2d0qGzEJ_qk

Join the Get Your GOAL Coaching + Accountability private Facebook group: https://pahlabfitness.com/get-your-goal/

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Do you struggle with GETTING THINGS DONE?

Most of us do at one point or another (I’m raising my hand here✋)!

And pretty often, we start to focus on DOING the actions on our to-do list, because of course that’s how to get things done, right?

Nope!

What we THINK actually creates WHAT WE GET in the world.😎

Today’s episode of the Fitness Matters podcast focuses on the importance of recognizing what we’re THINKING, and what that FEELS like. We’ll touch on:

How to avoid “avoidance” The logical part of our brain versus the “lizard” part Things that we tell ourselves in an effort to get things done, but how those things may not get us the results we want

RESOURCES MENTIONED: Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E

Are you READY? Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Did you know that every THOUGHT we have leads to some kind of RESULT? It’s true! When we learn to recognize (and change!) our thoughts, we can create ANY OUTCOME we desire!🆒

Today’s Fitness Matters podcast delves into the “THOUGHTS vs. FACTS” concept and how we often mistake one for the other. I share how, when I began my own thought work journey, I was looking for epiphanies🌟, when I really should have been looking for something else instead.

Included in this short-but mighty episode:

Concrete examples! A discussion about my own experiences! A practical homework assignment that will open your mind to this kind of work!

JOIN ME NOW to take this important FIRST STEP toward your exciting future!🌞

RESOURCES MENTIONED: Ep. 032: How to CHANGE: https://youtu.be/7xGT40vKHq0

Join the Get Your GOAL Coaching + Accountability group at www.pahlabfitness.com/get-your-goal.

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Are you a worry wart😖? Then THIS PODCAST IS FOR YOU!

On today’s episode of the Fitness Matters podcast, we’re taking a deep dive into HOW TO STOP WORRYING.

We’re exploring the BRAIN-BODY CONNECTION and how experiencing a certain amount of worry is a normal - and sometimes helpful - part of being human🧍.

And I’m also sharing how I used to be a childhood worrier🧒 and how worry was a regular part of my adult life for years. That is, until I learned how to incorporate THREE SIMPLE STEPS into my life that have eliminated 99.9% of my former worry.

You can absolutely adopt these measures too!✅ Join me in this podcast to kick your inner worry wart to the curb!

RESOURCES MENTIONED: My ANXIETY Story: https://youtu.be/SD1FxkZZnhw 4 Things I GAVE UP to be HEALTHY (including coffee!): https://youtu.be/yZsDrEm5pMk Ep 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 032: How to CHANGE: https://youtu.be/7xGT40vKHq0

Join the Get Your GOAL Coaching + Accountability group at www.pahlabfitness.com/get-your-goal.

💛💛💛💛💛

The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Let’s face it, FAMILY RELATIONSHIPS can feel like a lot of different things. 💓💔 And it can feel like a challenge to maneuver through the potential landmine of emotions that are attached to these multi-layered relationships.👪

Today, I’m sharing my complex relationship with my sister and how I was able to learn to look past our differences and embrace “what is.” These are tips you can absolutely use yourself to IMPROVE YOUR OWN FAMILY DYNAMICS.

If you can relate (see what I did there?😉), this podcast is definitely for you!

RESOURCES MENTIONED: Ep. 3: GRIEF: https://youtu.be/y47dKEG0fdY Ep. 50: Getting OLDER: https://youtu.be/2d0qGzEJ_qk

Denise Duffield-Thomas: https://www.luckybitch.com/ The Life Coach School podcast with Brooke Castillo: https://www.youtube.com/user/brookecastillo

Join the Get Your GOAL Coaching + Accountability private Facebook group: https://pahlabfitness.com/get-your-goal/

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

What do you DESERVE? Today, Killer Bs, we’re dissecting the notion of worthiness and how your thoughts can directly affect how you approach your goals. I will share my own previous mindset of “You’re too stupid to acheive your goal” (Yep, I actually thought this!), my own definition of what I thought I deserved, and how I was able to reset my brain toward more POSITIVE WAYS OF THINKING. 🌻 You can absolutely do this, too! We’ll talk about how your negative thoughts can produce negative results and what you can do TODAY to become excited, confident, and empowered. 💪 If you’ve got goals, this podcast is FOR YOU!

RESOURCES MENTIONED: Join the Killer B Hive Facebook group: https://goo.gl/fqtMXU Ep. 032: How to CHANGE: https://youtu.be/7xGT40vKHq0 Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 049: Practicing NEW THOUGHTS: https://youtu.be/tCpHTAiMKSM

Are you READY? Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Killer Bs, today we’re talking about getting OLDER, and we’re tackling that topic by chatting about… MONEY?

Yep! 🤑

I’ve mentioned before that I came to my self help / self improvement journey through MONEY mindset work and today I’m going to share all the lessons I’ve learned that are completely translatable into BODY mindset. (You’re going to be surprised how alike these two topics are!)

You ready? Let’s go!

RESOURCES MENTIONED: The TRUTH About Exercising + AGING: https://youtu.be/DXnZv7o58MI Ep. 009 FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 049 Practicing NEW THOUGHTS: https://youtu.be/tCpHTAiMKSM

Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

So, you know that your THOUGHTS create your feelings (which drive your actions and get you results, of course), but you’re a little bit stuck on how, exactly, to practice NEW THOUGHTS in an effective way?

This week’s Fitness Matters podcast is here to help!

Today’s conversation is a surprisingly related companion piece to last week’s discussion on dealing with cravings, with an interesting analogy that will make your thought work easier AND bring a smile to your face!

RESOURCES MENTIONED: Ep. 048 Dealing with CRAVINGS: https://youtu.be/b6YT3VkoUss Join the (paid) Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Join the (free) Killer B Hive Facebook group: https://goo.gl/fqtMXU

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Wanna know how to deal with CRAVINGS? Oh, my friend, let’s dig in, because this isn’t your standard “tips and tricks” kind of episode. Today, we’re going deep and getting to the real root of your CRAVINGS problem (so it won’t be a problem anymore).

I have plenty of practical advice for you here, too, but the real heart of dealing with CRAVINGS is understanding 👉 WHAT they are (and what they’re not!) 👉 WHY you have ‘em, and 👉 HOW to change your relationship with them (rather than white-knuckling your way through)

RESOURCES MENTIONED: Join the Get Your GOAL (paid) Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Join the (free) Killer B Hive Facebook group: https://goo.gl/fqtMXU Ep. 009 FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Feel like an IMPOSTER? This podcast can help you stop!

We’ve all struggled with feelings of being “less than” or not as good as others in an area where we’re new or simply uncertain of our skills, but today we’re chatting about three simple steps you can take to feel AMAZING about yourself, in any situation.

RESOURCES MENTIONED: Ep. 009: FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Let’s talk about wanting MORE for yourself, what it means and why I think it’s a great idea for you.

This one’s a little short on practical step-by-step advice, but huge on looking at the big picture of your life and digging deep into yourself to find your true purpose… plus I share a few funny/cringey childhood memories to make it all more understandable. 😊

So TELL ME: What MORE do you want for yourself?

RESOURCES MENTIONED: Ep. 004 Are You Doing ENOUGH? https://youtu.be/IQCzVgZNcO4 Ep. 024 The Big “BUT” https://youtu.be/oI5Fy1E5Vp4 The Life Coach School https://thelifecoachschool.com Denise Duffield-Thomas https://luckybitch.com My ULTRAMARATHON Struggle https://youtu.be/R-QJwrBQqRU Ep. 028 WHY We Set GOALS https://youtu.be/PvMQmXRtwt0

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

I’ve been promising you this episode for at least a few weeks, and HERE IT IS! We’re chatting about JOURNALING today, and I’m spilling the tea and opening up my own (super messy) notebook for you.

I’ve got a warning, a history lesson and some very practical tips for you today, and more than anything, I hope this helps you find YOUR way to journaling successfully for yourself!

RESOURCES MENTIONED: The Life Coach School Podcast (YouTube version), Ep. 026: The Self-Coaching Model https://www.youtube.com/watch?v=v0i3TW_yytM Ep. 009 FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 032 How to CHANGE: https://youtu.be/7xGT40vKHq0 Join the Killer B Hive Facebook group: https://goo.gl/fqtMXU Weight Loss, Part Five: Getting to Your GOAL WEIGHT: https://youtu.be/F4cgSYqby4k

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Are you feeling frustrated and thinking about GIVING UP on your goal? Well, then, I have some very unusual advice for you: YES, you should!

Today, we’re exploring what it means to GIVE UP (and what you need to give up) and truly accept yourself. Of course I have some practical advice for you, but the real work here is in the homework I’m assigning you!

Yes, there’s a list. 😊

And of course I want to hear from you: What are you GIVING UP? And what will you practice saying to yourself instead?

RESOURCES MENTIONED: The Killer B Hive Facebook Group: https://goo.gl/fqtMXU The Get Your GOAL paid Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

You know what the real PROBLEM is? It goes a lot deeper than you think! Killer Bs, today we’re talking about the fitness problems we all have, and how to solve them for yourself.

We’re uncovering our thought processes about 🤯 What we THINK our problem is, and 🤯 What the REAL problem is

And of course I have some practical tips for you to resolve both kinds of problems!

RESOURCES MENTIONED: The Killer B Hive: https://goo.gl/fqtMXU The Q+A Friday Podcast on SoundCloud: https://soundcloud.com/user-333377009 FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E How I LOST WEIGHT at 49 (During Menopause): https://youtu.be/imfTDHTDwg4 Facing Your FEARS: https://youtu.be/-0ck4I4TA-k FEELINGS: https://youtu.be/UKIUNABohRY

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Let’s talk about SELF DISCIPLINE, shall we? We shall. 😄 I have been called a disciplined person, but it’s not a label I’ve ever put on myself, so I started to think about WHY.

As I turned the topic around in my head (and looked up the definition to get some clarity), I realized that there are some misconceptions about what it means to have self discipline, and maybe even what the phrase itself means.

So, let’s dig in and uncover: Why SELF DISCIPLINE isn’t just saying no to tempting things How SELF DISCIPLINE isn’t sustainable over the long term, and What you can do for yourself that’s even better than SELF DISCIPLINE

RESOURCES MENTIONED: How to Set and SMASH Your GOALS: https://youtu.be/ZOeCYK7ToME Ep. 039: FEELINGS: https://youtu.be/UKIUNABohRY Ep. 008: GOAL Language: https://youtu.be/NDHzWZ3DWfk

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Yep, we’re diving into some feelings again this week with a close-up look at FEAR, and how you can face yours to get the goals you really want for yourself.

On the daily, I hear you:

“I’m afraid to step on the scale.” “I’m afraid to eat that many calories.” “I’m afraid to sign up for a 5k.” “I’m afraid if I eat something sweet (or salty, or snacky, or whatever) that I won’t stop.” “I’m afraid if I stop exercising for a day that I’ll never start up again.”

We are afraid of so many things that aren’t truly fearful.

So, let’s uncover WHAT fear really is WHY we feel it HOW it’s not unlike other emotions WHY we don’t actually want to stop feeling it

And - most importantly - HOW to face it and move through it.

I’ve got straightforward advice and a VERY simply question to ask yourself that can help you face your FEARS.

TELL ME: What are you afraid of?

RESOURCES MENTIONED: Ep. 040 Stop Thinking POSITIVELY: https://youtu.be/gvm4Hh4-Tqo Ep. 039 FEELINGS: https://youtu.be/UKIUNABohRY Ep. 032 How to CHANGE: https://youtu.be/7xGT40vKHq0

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

I have some really unusual advice for you today, Killer Bs - we’re chatting about why you should STOP thinking POSITIVELY! (Hint: it’s not giving you the positive results you’re looking for.)

Today, I’m sharing a personal story, some notes from my journal, and a couple of practical steps you can take during a situation that doesn’t feel very positive.

RESOURCES MENTIONED: Ep. 039 FEELINGS: https://youtu.be/UKIUNABohRY Ep. 032 How to CHANGE: https://youtu.be/7xGT40vKHq0

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

You know I can’t resist singing that old song from the ‘70s (and now you will be, too!), but don’t let that distract you from how important this topic is. Your FEELINGS matter when you’re aiming to get a goal!

On today’s episode of the Fitness Matters podcast, we’re chatting all things FEELINGS, and dissecting 🥰 WHY they matter 🥰 HOW they help you get results 🥰 WHEN you should pay attention to them, and 🥰 WHAT you can gain from them

And you know I wanna know: What FEELINGS do you need to create for yourself to get where you want to go?

RESOURCES MENTIONED: Ep. 032 How to CHANGE: https://youtu.be/7xGT40vKHq0 How to Set and SMASH Your GOALS: https://youtu.be/ZOeCYK7ToME

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

How do you SEE yourself, when you look in the mirror or think about your body? It feels true and real, right? But what if it’s not?

Today on the Fitness Matters podcast, we’re exploring the ways we SEE ourselves and chatting about

👀 The real damage we’re doing when we pick our bodies apart or call ourselves names 👀 The tools you’ll use to climb out of this situation, and 👀 Some of the biological reasons why we see ourselves poorly in the first place

It’s a LOT to take in, but well worth your time and effort.

TELL ME: What’s the next step on your “thought ladder” for how you’re seeing yourself?

RESOURCES MENTIONED: Ep. 009 Facts vs. Opinions 🎧 The Fitness Matters Podcast with Pahla B

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

This one gets really DEEP really fast, Killer Bs! Today, we’re exploring the cycle of SELF-LOATHING, with a quick conversation about:

WHY we do it and why it’s a good idea to stop WHAT self-loathing really is (it’s simpler than you realize!), and HOW three easy words can change it all for you

I know it can feel overwhelming to try and stop the cycle of thoughts that’s bringing you down, but I’m here to offer some hope and practical advice from the other side.

TELL ME: What self-loathing thoughts do you NOTICE yourself having?

RESOURCES MENTIONED: Ep. 022 Old THOUGHTS 🎧 The Fitness Matters Podcast with Pahla B: https://youtu.be/HeIM1Pj-OZo Ep. 009 Facts vs. Opinions 🎧 The Fitness Matters Podcast with Pahla B: https://youtu.be/s47CYL1ba1E Ep. 032 How to CHANGE 🎧 The Fitness Matters Podcast with Pahla B: https://youtu.be/7xGT40vKHq0

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/ Join The Killer B Hive 👉 https://goo.gl/fqtMXU

There’s got to be a way to handle other peoples’ opinions, right? And I’m not talking about getting mad, walking away, crying, or feeling terrible about yourself. I mean really, truly accepting opinions that you don’t agree with.

Of course there’s a way to handle it, and of course that’s what we’re discussing on this week’s episode!

Along the way on your fitness journey (and my YouTube journey, which is where all my examples are gleaned), other people are going to express their OPINIONS of you, your body, your methods and your results.

So let’s figure out how you want to THINK and FEEL about that right now.

I’ve got some practical advice, some anecdotes from my own life and lots of mental model theories for you to pack into your bag of tricks.

TELL ME: What are you going to do with other peoples’ opinions?

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Let’s talk about COMMITMENT - why it’s good for you and your health and fitness goals, and why we’re all afraid of it! (Hint: it’s your brain being your brain, of course…)

I’ve got both practical advice and mental models for you to explore on your journey to commitment. And along the way, I’m sharing funny personal stories of my own commitments, or lack thereof.

TELL ME: What have you successfully committed to in the past? And what will you be committing to now?

RESOURCES MENTIONED: Ep. 024 The Big “BUT”: https://youtu.be/oI5Fy1E5Vp4 Ep. 032 How to CHANGE: https://youtu.be/7xGT40vKHq0 Ep. 008 GOAL Language: https://youtu.be/NDHzWZ3DWfk Making Healthy Choices (When You Don’t Want to): https://youtu.be/uXAeKiFWowU

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

As a natural-born CONTROL freak, this topic strikes near and dear to my heart, Killer Bs! This week, we’re talking about what you CONTROL, and - maybe more importantly - what you DON’T control.

The almost painfully short list of what you DO control - your thoughts, your feelings, your actions and your results - might be things you’ve been tempted to relegate to other people, circumstances, things or situations.

And the long list of things you DON’T control - which mostly consists of other people and their thoughts, actions and feelings - are the ones it’s time to let go of.

My goal for you, armed with this information, is to feel AMAZING about your life, and empowered to take CONTROL.

RESOURCES MENTIONED: Ep. 032 How to CHANGE: https://youtu.be/7xGT40vKHq0 Ep. 033 EMOTIONAL Eating: https://youtu.be/qFIha7jdwK8 Ep. 009 FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 022 Old THOUGHTS: https://youtu.be/HeIM1Pj-OZo

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

We’re diving into EMOTIONAL eating today, and getting to the heart of WHY we do it, and how to MANAGE it so you can feel better.

First up, we’re talking about your BRAIN, of course, and why it does the silly (but biologically important!) things it does.

And then we’ll put together a super simple (but not easy) 3-step plan that you can use for EMOTIONAL eating, and so many other times in your life when you’d rather escape your feelings.

RESOURCES MENTIONED: Join the Killer B Hive Facebook group: https://goo.gl/fqtMXU Learn more about Mel Robbins: https://melrobbins.com/

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

This is a big one, Killer Bs. We’re talking about how to CHANGE, and that really covers it all: Wanna change your body? Your habits? Your LIFE?

Then you need to know and understand THIS.

(And yes, I’m intentionally leaving it at that! There are no step-by-step instructions today, or practical advice - this episode is all about a single concept. And it’s probably the most important concept you’ll ever need, if you’re looking for CHANGE.)

RESOURCES MENTIONED: How to Set and SMASH Your GOALS: https://youtu.be/ZOeCYK7ToME Ep. 017 Easing ANXIETY: https://youtu.be/x1lANkvfO8k Ep. 022 Old THOUGHTS: https://youtu.be/HeIM1Pj-OZo Ep. 008 GOAL Language: https://youtu.be/NDHzWZ3DWfk

Learn more about Mel Robbins here: https://melrobbins.com/ Learn more about The Life Coach School here: https://thelifecoachschool.com/ Learn more about Byron Katie here: https://thework.com/

Join the Killer B Hive Facebook group here: https://goo.gl/fqtMXU

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

We made it! This is Part FOUR of the GOALS series, and it’s the most important one: what to do when you achieve your wildest dreams.

Find the whole series here: https://soundcloud.com/pahlabfitness/sets/goals/s-hiweZWzREph

You think it’s all going to be puppies and rainbows on the other side of this GOAL work, don’t you, Killer B? Well… I mean, there might be puppies and there might be rainbows, but also? There might be more mindset work to be done!

Today on the Fitness Matters podcast, we’re chatting about life after achieving your GOAL and I’m sharing how reaching a recent revenue goal made me… ANGRY?

Yep!

The phenomenon we’re discussing - cognitive dissonance - is the reason why some people gain back all the weight they lost, or run one race and then never again.

And if you don’t want that to be YOU, there’s a practical step you can take NOW to ensure your long-term success.

TELL ME: What do you WANT to think about yourself when you’ve achieved your goal?

RESOURCES MENTIONED: Killer B Workout Programs: http://bit.ly/KBWorkoutPrograms What happens AFTER you lose weight? (Or run a marathon or meet your awesome, epic goal...): https://youtu.be/5VqKcHlctMM How LOSING WEIGHT changes you: https://youtu.be/QbZrHVYxvPM Ep. 026 Learning to TRUST Yourself: https://youtu.be/T8xVlq59BPQ

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Are you afraid to set GOALS? You’re not alone, my friend, and that’s the topic of this week’s Fitness Matters podcast! (...and the last two weeks, and next week!)

Find the whole series here: https://soundcloud.com/pahlabfitness/sets/goals/s-hiweZWzREph

If you’ve been struggling with setting a GOAL, there’s a pretty good chance you fall into one of two main camps:

😱 You’re afraid you WON’T get your goal, or 😱 You’re afraid you WILL

Crazy, right? But, yes, we can be afraid of just about anything. That’s the way our brains are designed! And once you realize this why this is and how to get around it, you’ll be unstoppable.

I have some ridiculously FUN and surprisingly practical advice for the ONE THING you need to do to overcome your fears.

So TELL ME: Which “fear camp” are you in? Afraid you WON’T or afraid you WILL?

RESOURCES MENTIONED: Ep. 028 GOALS, Pt. 1: https://youtu.be/PvMQmXRtwt0 Ep. 029 GOALS, Pt. 2: https://youtu.be/fR5XvX4e0cc Ep. 009 FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

It’s Part TWO of the GOALS series, and I’m really excited about this one, because it’s nice and practical. There are five steps! And the steps are simple!

But they’re not easy. 😄

Find the whole series here: https://soundcloud.com/pahlabfitness/sets/goals/s-hiweZWzREph

Killer Bs, we’re not just setting a GOAL willy-nilly here. We’re setting a GOAL that you can actually get. And that means we’re diving into your brain with these five steps:

🤯 Have an idea 🤯 State it clearly 🤯 Put a number on it 🤯 Put a feeling on it, and 🤯 Figure out why you CAN’T have it

This is a POWERFUL process that’s going to make getting your goal feel like a cake-walk in comparison!

During our conversation today, I’m sharing stories from MY goal-setting experience to help you understand how messy and ultimately worthwhile these steps are.

TELL ME: What goal are YOU setting for yourself?

Join The Killer B Hive (my FREE private Facebook group): https://goo.gl/fqtMXU Learn more about Get Your GOAL (my PAID coaching + accountability Facebook group): https://pahlabfitness.com/get-your-goal/

RESOURCES MENTIONED: Ep. 006 Making Successful Resolutions, Part TWO: https://youtu.be/aPkEDY1LGD8 Ep. 008 GOAL Language: https://youtu.be/NDHzWZ3DWfk Ep. 004 Are You Doing ENOUGH: https://youtu.be/IQCzVgZNcO4 Why You're NOT Meeting Your Goals: https://youtu.be/gnTR4yTAfKE Ep. 022 Old THOUGHTS: https://youtu.be/HeIM1Pj-OZo Ep. 013 Practicing Positive SELF-TALK: https://youtu.be/JOEMP-cdOpc

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Here we go! This is the first in a 4-part series about GOALS, and I am so excited to share this with you. Today we’re talking about WHY we (generally) set goals and why I think YOU (yes, you, personally) should set them for yourself.

Find the whole series here: https://soundcloud.com/pahlabfitness/sets/goals/s-hiweZWzREph

This conversation is the foundation of everything you need to know about setting personal GOALS - WHY is it a good idea? And WHAT will setting goals do for you?

The first, and simplest, reason WHY you should set goals is just because you CAN. I mean this both philosophically and practically… as in, you are capable of setting goals. Don’t believe me? I’ll offer you some definitive proof, and make the case for stretching your goal-setting muscle onto something bigger and more interesting for yourself.

Find out how setting goals for yourself ✨ Makes you better at more than just the skills you’ll learn ✨ Is a lot like finding out that you’re Spiderman

TELL ME: What GOAL are you setting for yourself?

RESOURCES MENTIONED: How LOSING WEIGHT changes you: https://youtu.be/QbZrHVYxvPM 💛💛💛💛💛

The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Having trouble finding MOTIVATION? I’ve got answers for where to look and how to get (and stay!) motivated.

Long-time listeners won’t be surprised at the simple two-step process:

Have a GOAL
BELIEVE that you can get it

And today we’re diving deep into that second step with a tool that’s sure to get you excellent results - your FUTURE SELF.

Your future self 🤩 Is always proud of you 🤩 Knows that you’re going to make mistakes (and isn’t concerned about them) 🤩 Has total confidence that you’re going to get your goal 🤩 Isn’t worried about how long it’s taking you 🤩 Doesn’t care about the little problems 🤩 Is totally excited to meet you

Take your MOTIVATION from your future self, and go get your goal!

RESOURCES MENTIONED: The Life Coach School podcast (on YouTube): https://www.youtube.com/user/brookecastillo The BUZZ, How to Get MOTIVATED to Exercise + Lose Weight: https://youtu.be/OYUlPVDmbWI Let’s RUN, How to Get What You WANT: https://youtu.be/qClcqmtUvA8

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Learning to TRUST yourself is one of the kindest and most important things you can do in life in general, but also, specifically, on your way to meeting your fitness goals.

We all have areas in our lives where we don’t quiiiiiiiiiiiiiiiiite trust ourselves to follow through, but there are actually some very simple steps you can take to rectify this!

On this week’s episode of the Fitness Matters podcast, we’re diving into what it takes to TRUST yourself, and why that includes:

Lowering your standards Looking for “red cars,” and Making a couple of difficult lists

TELL ME: What area of your life needs more trust?

RESOURCES MENTIONED: Get Your GOAL Accountability + Coaching group: https://www.facebook.com/groups/593566797881227/ Ep. 009 FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 023 SELF CARE 🎧 The Fitness Matters Podcast with Pahla B: https://youtu.be/mUnlikKmYu0 💛💛💛💛💛

The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

I think at this point, you know what a big fan I am of setting GOALS, right? But there’s a whole ‘nother layer of goals that we haven’t discussed, and that’s what we’re digging into with this week’s episode of the Fitness Matters podcast.

Have you ever wondered why you sometimes reach your goal, but don’t feel entirely satisfied with the way it turned out?

It’s likely that you had a hidden definition of PERSONAL SUCCESS that you didn’t realize!

These sneaky thoughts have the power to derail your progress or leave you confused and unhappy, even when you’re making progress toward your goal.

So, let’s chat about what you can DO to feel successful when you reach your goal: 📌 Find the buried treasure (thought!) 📌 Decide what you want to think instead, and 📌 PRACTICE

No matter your goal or your definition of PERSONAL SUCCESS, you are in control of your results!

TELL ME: What are you telling yourself about PERSONAL SUCCESS that’s holding you back?

RESOURCES MENTIONED: How LOSING WEIGHT changes you, 15 minute WALK + RUN | Let's RUN Podcast with Pahla B: https://youtu.be/QbZrHVYxvPM Being HEALTHY | Let's RUN Podcast with Pahla B: https://youtu.be/mgPWRGJWZpo Ep. 009 Facts vs. Opinions 🎧 The Fitness Matters Podcast with Pahla B: https://youtu.be/s47CYL1ba1E

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

There are some pretty obvious jokes about big “BUTs” on this one, but don’t let that distract you from how important this topic is! 🍑

Killer Bs, the only thing I remember from college is this simple concept about language that I learned in Philosophy 101: Everything after the “but” is the true focus of the sentence.

And this applies to you SO much more than you think! Because you? Have some hidden “buts” in your life that are holding you back from getting what you want.

During this week’s episode of the Fitness Matters podcast, we’re exploring why the word BUT is so powerful, how it’s stopping you from being happy, and what you can do about it.

Because of course there’s a way around the BIG “BUT.”

TELL ME: What are the big BUTs in your life? AND how would you like to think about them instead?

RESOURCES MENTIONED: My ultramarathon STRUGGLE | Story Time + 40 Minute Indoor WALK: https://youtu.be/R-QJwrBQqRU How I Lost Weight at 49 (During Menopause!): https://youtu.be/imfTDHTDwg4 Ep. 022 Old THOUGHTS: https://youtu.be/HeIM1Pj-OZo

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

What, what? New podcast on a Friday? Yep, it’s a special BONUS episode, taken from a LIVE session in my Get Your GOAL Coaching + Accountability group.

Learn more about Get Your GOAL here: https://pahlabfitness.com/get-your-goal/

We’re talking about STRESS today, and of course I’ve got some practical tips for working on the stress in your life, after we clarify one simple fact:

STRESS only ever comes from your THOUGHTS, and never from the events of the world around you.

It’s a game-changer, I know!

And that’s why we’re chatting about it. We’ll also cover:

🤯 How to “boil down” your stressful situation into one clear sentence 🤯 The strategy I use to regain control of my stressful thoughts, and 🤯 One of the best questions to ask yourself when you’re feeling stressed

RESOURCES MENTIONED: Ep. 009 FACTS vs. OPINIONS: https://youtu.be/s47CYL1ba1E Ep. 012 The 3 Best QUESTIONS to Ask Yourself When You’re Struggling: https://youtu.be/iBMDdJI8rXM Ep. 015 The PAYOFF of Reaching Your GOAL: https://youtu.be/aovC_l5JUTM

TELL ME: What are you feeling STRESSED about? And what THOUGHTS can you practice to help yourself feel better?

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

When you think about SELF CARE, what comes to mind for you? Bubble baths? Mani-pedis? What about eating vegetables, using a foam roller, or setting a GOAL?

My friends, SELF CARE is about so much more than just relaxing (although that is one aspect of it)!

During this week’s episode of the Fitness Matters podcast, we’re diving deep into both the physical and mental activities that make up a SELF CARE routine.

Because, of course, SELF CARE is a matter of mindset!

Physical SELF CARE involves: 🛀 Eating foods that feel good tomorrow 🛀 Drinking enough water 🛀 Sleeping well 🛀 Exercising regularly 🛀 Resting and recovering 🛀 Managing your stress

Mental SELF CARE is: 🛀 Setting goals for yourself 🛀 Honoring your word to yourself and others 🛀 Forgiving yourself 🛀 Not caring what other people think 🛀 Not worrying about the future

TELL ME: How do you CARE for yourself?

RESOURCES MENTIONED: Ep. 019 How to Boost Your IMMUNE SYSTEM: https://youtu.be/qMi27UaQr5s Self-ACCEPTANCE: https://youtu.be/fuHkhQ5ExEQ How to STOP COMPARING Yourself to Others: https://youtu.be/rM4QvUPlZSQ

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Do you have some OLD THOUGHTS that make you feel terrible, but you think you just can’t get rid of them? My friend, I’m here with a message of hope! Plus a couple of mildly funny stories from my own experience of replacing old thoughts with newer, more productive and happier ones.

In this week’s episode of the Fitness Matters podcast, we’re covering: 🤯 What OLD THOUGHTS actually are 🤯 Why they’re NOT harder to get rid of than “regular” thoughts 🤯 Three practical steps you can take RIGHT NOW to feel better and speak nicer to yourself

TELL ME: What OLD THOUGHT are you ready to replace? And what new thought will you be thinking that feels better?

RESOURCES MENTIONED Ep. 009 Facts vs. Opinions: https://youtu.be/s47CYL1ba1E Stop Negative SELF TALK: https://youtu.be/F1aTsrpV4C4 Self-ACCEPTANCE: https://youtu.be/fuHkhQ5ExEQ

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Let’s talk about MENTAL TOUGHNESS! Because this fitness matter? Totally matters to you, even though you might not know it yet.

There’s a lot of misunderstanding of the phrase “mental toughness” and today, I’m going to de-mystify the topic and share some personal stories about developing my own mental toughness.

So, let’s chat about: 💪 What mental toughness ISN’T 💪 What it IS 💪 What it DOES for you 💪 What it DOESN’T do for you, and 💪 HOW you can develop it for yourself

Join me! And tell me YOUR STORY of a time when you didn’t feel so tough.

RESOURCES MENTIONED: Ep. 003 GRIEF - https://youtu.be/y47dKEG0fdY My Ultramarathon STRUGGLE - https://youtu.be/R-QJwrBQqRU

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Hey, Killer Bs, how are you doing? Are you struggling with all the UNCERTAINTY in the world today? Well, let’s talk about that. Because I have a #truthbomb for you, as well as some practical advice for dealing with uncertainty.

First, the cold, hard truth: LIFE IS ALWAYS UNCERTAIN

Always.

And you’re better equipped to deal with it than you realize (because you’ve actually been practicing your whole life)!

So, the real issue here is how you can manage your mindset right now, and I have a 2-step approach to help you feel better.

During this week’s episode, I’ll share why feeling uncertain is truly the BEST thing your brain can be doing right now, and the two questions you can ask yourself to feel better RIGHT NOW.

Plus, we’ll sing the theme song from one of my favorite childhood TV shows (I promise, it’s related).

TELL ME: What do you WANT to think about right now?

RESOURCES MENTIONED (albeit incorrectly): Ep. 018 This is a MARATHON, Not a Sprint - https://youtu.be/Jf7u86VJJ4I Ep. 009 FACTS vs. OPINIONS - https://youtu.be/s47CYL1ba1E Ep. 012 The 3 BEST Questions to Ask Yourself When You’re Struggling - https://youtu.be/iBMDdJI8rXM

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Wanna know how to boost your IMMUNE SYSTEM? Good. Because we’re diving in today, and this isn’t your standard “tips and tricks” kind of podcast.

Instead, we’re taking a good long look at how keeping your immune system operating at its best is a lot like spinning plates.

YouTube video of Erich Brenn spinning plates on the Ed Sullivan show in 1969: https://www.youtube.com/watch?v=Zhoos1oY404

Like any of our human systems, there’s a LOT going on with your immunity, which means (this is good news!) that there’s a LOT you can do to help it run smoothly:

⭐ Get enough sleep ⭐ Control your stress ⭐ Eat healthy foods ⭐ Exercise regularly ⭐ Drink enough water ⭐ Maintain a healthy weight ⭐ Set goals for yourself

While we’re chatting, I’ll offer you some insights into which action items are the most important (it’s not what you think) and share personal stories of my own healthy journey.

TELL ME: What “spinning plate” are you GREAT at? And which one is a little bit wobbly?

RESOURCES MENTIONED: Feel like You’re FAILING? Try these SUCCESS Habits! https://youtu.be/s6iNY91q3Y0 Self Acceptance https://youtu.be/fuHkhQ5ExEQ

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

These are crazy times we’re living in, no? Most of us don’t have anything to compare this to, to know how to react, how to behave, how to think and how to move forward. But I have a few thoughts that you might find helpful.

Whether you’re a long distance runner like me or not, I think you’ll be able to relate to how I’m thinking of this pandemic as a MARATHON (rather than a sprint).

On this week’s episode of the Fitness Matters podcast, I’m sharing some tried-and-true marathon running tips that are surprisingly relatable to our current situation.

We’re chatting about 🥇 How, when and how often to fuel yourself (and how NOT to!) 🥇 Letting go of stress about your finish time, and 🥇 Why pacing matters

Join me for a somewhat light-hearted look at our serious situation to gain some perspective and keep moving toward the finish line!

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Feeling kind of ANXIOUS? You’re not alone, and I’m here to help! This week, we’re diving into easing ANXIETY, armed with useful information and realistic advice you can use at home.

Right now, it seems like the world is experiencing more fear and anxiety than usual, but that doesn’t mean YOU have to.

Let’s talk about: 👌 WHAT anxiety is (and isn’t) 👌 WHY we have it 👌 HOW it’s actually good for us, and 👌 HOW to feel better

I’ve got “tough love” real talk for you, some practical everyday tips and super fun Star Wars visual that can help you make sense of it all.

TELL ME: What are you going to do NOW, to ease your anxiety and be your best in the world?

RESOURCES MENTIONED: Facts vs. Opinions: https://youtu.be/s47CYL1ba1E

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Killer Bs, you have some THOUGHTS about your BODY. And if I had to guess, I’d say most of them don’t leave you feeling especially good about yourself.

I can help you feel better, and that’s why I made this podcast.

This week, let’s talk about your BODY THOUGHTS and how you can start thinking in ways that will serve you.

In this episode, we’ll cover: 🤔 How you unintentionally reveal your body thoughts when you’re asking fitness questions 🤔 What you’re saying to yourself about your problems 🤔 The REAL problem that’s holding you back

Plus, I have some practical tips and helpful suggestions for how to move forward from here.

TELL ME: What new BODY THOUGHTS are you going to start thinking?

RESOURCES MENTIONED: Join The Killer B Hive Facebook group: https://www.facebook.com/groups/541002382723751/ Facts vs. Opinions: https://youtu.be/s47CYL1ba1E The 3 BEST QUESTIONS to Ask Yourself When You’re Struggling: https://youtu.be/iBMDdJI8rXM

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Of course you want to reach your GOAL and feel all the happy, excited, proud, accomplished and thrilling feelings that go along with it! Don’t you?

Well, sure you do. But also...

My friends, there’s a part of your brain that might NOT want those thoughts and feelings, and it might be the thing that you’re struggling with on your way to your goal.

Today on the Fitness Matters podcast, we’re exploring the deep, underlying reasons why the journey to your goal can feel so disappointing. Along the way, I’m sharing my recent experience with EXACTLY how to deal with these conflicting thoughts!

And of course I have some practical steps YOU can take - today! - to make the path to your goal easier and more enjoyable.

TELL ME: What feelings are you going to practice right now, on your way to reaching your goal?

RESOURCES MENTIONED: The Pahla B Fitness YouTube channel: https://www.youtube.com/PahlaBowers Why You're NOT Meeting Your Goals: https://youtu.be/gnTR4yTAfKE My ultramarathon STRUGGLE: https://youtu.be/R-QJwrBQqRU STORY TIME Lessons Learned from my ULTRA Challenge: https://youtu.be/gTLkKWpuxz0 Ep. 007 Facing OBSTACLES: https://youtu.be/GZXd6oNywFU

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Having trouble taking RESPONSIBILITY for your health and fitness? Yeah, you’re not alone. It’s surprisingly easy to blame your life circumstances (your job, your free time, your parents, etc.) for where you are.

But you know what can make THE difference between getting results and staying stuck?

Taking responsibility.

Today on the Fitness Matters podcast, we’re exploring

🤩 WHY it’s difficult to accept responsibility 🤩 HOW taking responsibility is a game-changer, and 🤩 WHAT practical steps you can take

And of course I’ll share a few funny-slash-embarrassing stories from my own experience. Because you’re not in this alone, my friend!

TELL ME: What are you going to take responsibility for?

RESOURCES MENTIONED: Ep. 009 Facts vs. Opinions: https://youtu.be/s47CYL1ba1E

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Of course you want to speak nicely to yourself, we all do! But… how, exactly, should you go about that? My friends, I’ve got the scoop, and an inside view of MY process of practicing positive SELF-TALK.

It’s simple!

But it’s not always easy.

Join me in this week’s episode of the Fitness Matters podcast for a day-in-the-life, behind-the-scenes look at how I manage one of the negative thoughts that cycles on repeat in my brain (you might be surprised to hear what it is!)

We’ll chat about: 🔓 WHY your brain chooses the same negative thoughts over and over 🔓 WHAT steps you can take to replace those thoughts, and 🔓 HOW I work those exact tactics into my daily life

BONUS: I’ll explain why simple affirmations don’t really do the trick like we want them to

So now that you know how to practice positive self talk, TELL ME: What thought are you replacing? And what’s the new thought you’re replacing it with?

RESOURCES MENTIONED: Self Acceptance: https://youtu.be/fuHkhQ5ExEQ How to Stop Negative Self Talk: https://youtu.be/F1aTsrpV4C4 Facts vs. Opinions: https://youtu.be/s47CYL1ba1E The 3 BEST QUESTIONS to Ask Yourself: https://youtu.be/iBMDdJI8rXM

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

You’re struggling, and your mind is going around and around at a million miles an hour. Wanna know how to get it to stop?

By asking yourself a question (kinda like I just did there in the opening paragraph… pretty cool, huh?)

But not just any ol’ question! Nope. I’ve got the three BEST QUESTIONS to ask yourself when you’re struggling that will help your brain calm the heck down and get back to the business of getting after your GOAL.

We’ll also cover 🦔 WHY asking yourself a question is the best course of action 🦔 HOW to listen for the answers you need to hear, and 🦔 WHAT is really going on with your brain when you’re trying to resolve your struggle

(Btw, I chose the hedgehog emoji because I’m getting a little tired of the ones I always use and this li’l guy is super cute. There’s no hidden message there, I promise!)

TELL ME: What are you struggling with? And how are you moving forward from here?

RESOURCES MENTIONED: My 2019 RUNNING Resolution: https://youtu.be/OUuLIcnWdNM My ULTRAMARATHON Struggle: https://youtu.be/R-QJwrBQqRU

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Of course you want to work on SELF LOVE and GRATITUDE, who wouldn’t? But, there’s a bit of a sticking point, isn’t there, when it comes down to the actual LOVING and feeling GRATEFUL.

On today’s episode of the Fitness Matters podcast, we’re exploring the gap between traditional methods of increasing your self love and gratitude - such as affirmations or positivity - and the reality of how you think about yourself most of the time.

And yes, I have some practical advice for HOW to improve your self love and gratitude! With just two steps in the process, you might think this would be easy, but it’s going to take some work.

Join me to learn HOW to love your “unlovable” parts and WHY being grateful for bad things will help you not feel so bad.

RESOURCES MENTIONED: Gratitude: A Running Meditation - https://youtu.be/wPUUWf8jKos Self Acceptance: https://youtu.be/fuHkhQ5ExEQ How to Stop Negative Self Talk: https://youtu.be/F1aTsrpV4C4 Grief: https://youtu.be/y47dKEG0fdY Facts vs. Opinions: https://youtu.be/s47CYL1ba1E

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Wanna know a SECRET? I don’t like using that word in the title of my podcasts! But in this particular instance, it’s totally apropos.

There’s a secret to making things (like your fitness goals) happen, and it’s this: You have to give yourself PERMISSION.

And, yes, I know that sounds a little silly, but here on the Fitness Matters podcast, we dive in deep on even the silliest topics. Especially when they’re not silly, but could, in fact, be the thing that’s holding you back.

So, let’s talk about: 🤫 How you’re likely following SECRET rules and need permission to stray from them 🤫 Why giving yourself permission is much HARDER than it sounds, and 🤫 The reason your brain NEEDS permission

My friends, there is no goal beyond your ability, but it might be (currently) beyond your permission. Have a listen and put this thought into practice!

QUESTION: Do you think of yourself as a rule-follower or a rebel?

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Think you know the difference between FACTS and OPINIONS? Of course you do! So why does this one matter?

Because there’s a whole ‘nother layer to it, of course! And that makes this a fitness matter that matters to you.

The fact is 😉, when it comes to the things we say TO and ABOUT ourselves, we can’t always tell what’s a fact and what’s an opinion.

So, let’s dive in! Today, I’m sharing 👍 How to tell the difference between FACTS and OPINIONS (plus a little side note about how they both differ from LIES) 👍 A simple test you can run on yourself to differentiate 👍 Some amusing and illustrative stories from my own experience 👍 The next steps to ridding yourself of unwanted opinions

TELL ME: What’s an opinion you have of yourself that you’ve thought was a fact?

RESOURCES MENTIONED: Weight Loss, Part TWO: Getting Started (biological imperatives): https://youtu.be/ypBJZye-tUE The Life Coach School Podcast (YouTube channel): https://www.youtube.com/user/brookecastillo

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Thank you for clicking on this one, because I know the title doesn’t really say a lot. But, trust me, this is a Fitness Matter that matters to YOU if you want to accomplish your GOAL.

Today, we’re chatting about the LANGUAGE you use to think and talk about your GOAL, because using imprecise wording could be THE thing that’s holding you back.

Join me for this conversation and find out:

⚡️ The difference between GOALS and TASKS ⚡️ What you’re REALLY doing when you wish or try or hope for your goal ⚡️ How changing ONE WORD might be the thing that makes it all click

My friends, I totally want you to get your GOALS! So, tell me: what LANGUAGE are you going to use to get them?

RESOURCES MENTIONED: Why You’re NOT Meeting Your GOALS: https://youtu.be/gnTR4yTAfKE WEIGHT LOSS, Part Five, Getting to Your GOAL WEIGHT: https://youtu.be/F4cgSYqby4k

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Wouldn’t it be amazing if we could just get what we want without facing OBSTACLES? Yes. But here in the real world…

Super quick warning: There are SWEAR WORDS in this episode! I know. It’s weird. And now you’ve been warned.

Killer Bs, this is the unintentional Part Three of our conversation about Making Successful Resolutions, because it is very nearly a guarantee that as soon as you set a GOAL, you will face OBSTACLES.

And what you do next determines your ultimate success. So, of course I have some practical advice for what you should do next!

RESOURCES MENTIONED: Making Successful Resolutions, Part ONE: https://youtu.be/aMX3XOHmuMU Making Successful Resolutions, Part TWO: https://youtu.be/aPkEDY1LGD8 “Get Rich, Lucky B*tch” by Denise Duffield-Thomas (affiliate link): https://amzn.to/2QX8MPJ Weight Loss over 50 (free information resource): https://pahlabfitness.com/weight-loss-over-50/ Fit over 50 (free 14-day exercise plan): https://pahlabfitness.com/fit-over-50/

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Get Rich, Lucky Bitch!: Release Your Money Blocks and Live a First-Class Life

Here we go with Part TWO of the Making Successful Resolutions series (that only has two parts, LOL)!

Okay. You wrote out your awesome and amazing list of this (now past) years’ accomplishments and you are ready to rock ‘n roll with making your 2020 RESOLUTIONS, right?

Great! Here’s what you need to do next: ✨PICK SOMETHING✨

It sounds so simple, doesn’t it? Well, if it was simple, it wouldn’t be a topic for the Fitness Matters podcast! 🤣

Here’s the thing about picking something - it’s harder than you think. Most people, when making New Year’s resolutions, end up 👉 Using language that’s way too vague 👉 Try to pack in too many things 👉 Putting the “how” before the “what” 👉 Settling for less, or 👉 Using comparisons

So, let’s chat about what you need to do to PICK SOMETHING. Grab that pen and paper again, friends, because there’s another list to be made!

I can’t wait to hear what you come up with for your 2020 RESOLUTIONS - be sure to share in the comments!

RESOURCES MENTIONED: Ep. 005 Making Successful Resolutions, Part ONE https://youtu.be/aMX3XOHmuMU Weight Loss Series http://bit.ly/LRweightloss Ep. 004 Are You Doing ENOUGH? https://youtu.be/IQCzVgZNcO4

The Hot ‘n Flashy YouTube channel https://www.youtube.com/user/HotandFlashy The Fabulous 50s YouTube channel https://www.youtube.com/channel/UCiWPU83VmOXjQ6xY0gIrhIQ The Busbee Style YouTube channel https://www.youtube.com/user/BusbeeStyleTV

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

It’s about that time of year, Killer Bs, when everybody and their mother is trying to talk to you about making RESOLUTIONS. So, here we go! 😄

Okay, but seriously.

I have something so important to tell you about making resolutions that I’m turning this into a two-part podcast. And thank goodness for that, because this first part took almost an hour!

And it’s the part that most people skip!

My friend, the first part of the secret sauce to making successful resolutions is this: recapping the current year.

I know your inclination is to be modest, or downplay your successes, but let me tell you, learning to notice and acknowledge your wins is ESSENTIAL to the success of next year’s resolutions.

Making a list of this year’s successes will teach your brain 🏆 How to LOOK FOR SUCCESS, and 🏆 How to FOCUS ON RESULTS

During today’s episode, I’ll share MY list of 2019 successes with you and I’d love to hear YOURS - feel free to comment!

RESOURCES MENTIONED: Lessons Learned from my ULTRA Challenge: https://youtu.be/gTLkKWpuxz0

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Killer Bs, it’s a question I get asked almost daily, “Am I doing ENOUGH?” And the answer is never as simple as that question seems.

No matter your goal - losing weight, running farther, lifting heavier, etc - there’s always a thought in our minds that maybe we’re not doing enough. And you might not be (according to your brain)!

Today on the Fitness Matters podcast, we’re delving into Why this question is actually unanswerable How we know what “enough” is What your brain does with questions like this, and (most importantly) How to ask a better question to get better results

RESOURCES MENTIONED: Join the Killer B Hive here: https://www.facebook.com/groups/541002382723751/ Weight Loss, Part TWO, Getting STARTED: https://youtu.be/ypBJZye-tUE Stop Comparing Yourself to Others: https://youtu.be/rM4QvUPlZSQ Five Steps to Fitness Results: https://youtu.be/59ise-WLZkE Weight Loss Series: https://www.youtube.com/playlist?list=PLFcBoQjnPd4weL8UFVzih33hvz_ZyzNuZ

Join the conversation - be sure to leave a comment!

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Today, December 15th, is the anniversary of my sister’s death. Over the past two years, I’ve had an up close and personal experience of just how much GRIEF matters to your fitness.

So let’s talk about it.

My friends, this episode of The Fitness Matters Podcast has more warnings than any other I’ve recorded:

Even though I hope this conversation is helpful for you, I am NOT a grief counselor, nor an expert in any psychological manner I AM going to cry I’m not bothered by the crying, but YOU might be, and that’s okay I am also going to LAUGH, because that’s how I roll

It’s not going to be everybody’s cup of tea. This conversation is raw, unfiltered and difficult.

But it’s also important!

Your body is affected by grief as much as your mind is, and that means that your fitness will CHANGE as you are on your grief journey.

Interestingly, you might find yourself and your fitness following the same five stages of grief that psychologists report:

Shock and denial Anger and guilt Bargaining Depression Acceptance

During this episode, I share personal stories of my journey, in an effort to help you navigate your own road. Thanks for listening! 💛💛💛💛💛

The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

You have a big goal, but you’re afraid of doing the “wrong” things. My friend, today on the Fitness Matters podcast, we’re talking about how MAKING MISTAKES truly matters.

Or doesn’t matter. Depending on how you look at it. 😅

This episode is part rant, part wildly unconventional fitness advice and ALL good for you.

I’d love to hear from you: What’s the BIGGEST MISTAKE you’ve made on your fitness journey? And so what?

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Let's talk about changing Your MIND, because my friends, this MATTERS. Are you feeling stuck? Like you can't choose between two different goals? On this week's episode, we're exploring HOW and WHY you might change your mind, and I've got some practical advice from my own journey of changing my mind (and my mindset!) about this podcast.

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The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more. Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉 https://pahlabfitness.com/

Fitness Matters Instagram 👉 https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Feeling like you’re off track with your nutrition, your exercise, your running or your healthy habits? Well, my friend, today we’re talking all about how to get BACK on TRACK so you can meet your goals!

And while we’re chatting, we’re going for a lovely WALK at whatever pace you enjoy most.

Today, I have both some practical advice for you about how to get back on track:

⭐ Start where you are ⭐ Take small steps ⭐ Keep moving forward

As well an in-depth discussion about how the phrase “off track” is actually a MINDSET ISSUE. And because you can change your mind, you can change everything else!

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

This one’s PERSONAL. We’re going for an hour-long walk and run and talking about WEIGHT LOSS during menopause or perimenopause - specifically, how I lost about seven pounds over the last two months. And lemme tell you something, Killer Bs, it wasn’t easy!

But also?

It wasn’t too hard.

My friends, losing weight at any age is something that you can do, too (if you want to).

Today’s episode features intervals of a minute-thirty (running) and thirty seconds (walking) - feel free to switch those up or use them in whatever way works for YOU.

This deep dive into the topic of weight loss isn’t your usual, “Here’s what I ate and this is how I exercised” fluff, because that’s not how we do things here on the Let’s RUN Podcast.

Nope.

I’m getting into the nitty-gritty (and TMI) of exactly how weight loss works, both biologically and psychologically.

Yes, there are tears, and yes, we’re talking about my period. :) There are also plenty of insights and practical tips that YOU can use on YOUR weight loss journey.

Here’s how I successfully lost weight and plan on keeping it off:

✔️ I had a GOAL ✔️ I had PLAN ✔️ I had TOTAL COMMITMENT, and (maybe the most important thing) ✔️ I MANAGED MY MINDSET

You might be surprised to learn which one of these things was the hardest for me!

Join me for this enlightening conversation and be sure to share your a-ha moments and takeaways in a comment.

RESOURCES MENTIONED: How I'm Dealing with GAINING WEIGHT: https://youtu.be/6odJYmLPVLc WEIGHT LOSS series: http://bit.ly/LRweightloss What Do You Have to GIVE UP to Meet Your GOAL: https://youtu.be/D9xUAy3CrfE

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

You’re in pain from an EXERCISE INJURY, so what do you do now? Listen to this week’s episode of the Let’s RUN podcast, of course. 😅

I’m kidding. Talk to your doctor first!

But then you should totally listen to this podcast.

We’re taking a deep dive into the world of EXERCISE INJURIES - what they are, how to deal with them, and how to get back to the workouts you love - while we go for a lovely WALK at whatever pace suits you best.

There are LOTS of different injuries you might sustain while exercising, but today’s conversation is an overview of some of the more typical issues you might face:

BONE INJURIES, like broken bones or stress fractures. SOFT TISSUE INJURIES, such as Plantar Fasciitis or IT Band pain JOINT INJURIES in your hips, knees or shoulders

I am NOT a doctor (or physical therapist) and am not diagnosing your injury or offering you treatment recommendations.

If/when you feel pain from exercising, your best bet for a full recovery is to:

See a physician as soon as possible Rest the injury Exercise your other body parts while you’re healing Discover and rehabilitate the root cause of the injury

And, perhaps most importantly:

Address the MINDSET behind your injury

Wait, what? Injuries are caused by mindset issues? Yep. And I have some simple (but maybe not easy) advice for how to THINK about your body to stay injury-free.

RESOURCES MENTIONED:

Pahla B Fitness SEATED Workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMspitJJFyUzvCJk5XcaQmvtL

Pahla B Fitness FOAM ROLLER + STRETCHING Videos: https://www.youtube.com/playlist?list=PLxEW_OukMMspshAXDWtJGs8nN4ZwpLqxf

Pahla B Fitness CORE STRENGTH Workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsoFIpf5PWf2QWuV_Mv7eKKe

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

PLANNING AHEAD is the magic that makes things happen in your life, but for lots of us (me!) it's not something that comes naturally, and it’s maybe not super fun.

While we chat about this challenging but worthwhile topic, let’s go for a great walk and run!

I know it sounds boring and - ugh! - responsible, but here’s why PLANNING AHEAD is such a great idea (especially as it relates to your fitness and workouts).

PLANNING your workouts AHEAD of time helps you to:

⭐ REDUCE STRESS - when you know what’s coming next, there’s no need to waste energy worrying about it ⭐ MAKE BETTER CHOICES - you’re far more likely to choose an appropriate workout ahead of time than in the moment ⭐ LEARN TO TRUST YOURSELF - keeping small daily promises builds a bridge to relying on yourself for bigger things ⭐ UNLOCK A CRITICAL PART OF YOUR BRAIN - the part we need to use to be successful

So… how do you get better at planning ahead? The same way you get better at anything!

Take SMALL STEPS and PRACTICE every day.

RESOURCES MENTIONED: Making Healthy Choices (when you don’t want to) 👉 https://youtu.be/uXAeKiFWowU

Tell me: what will you start PLANNING AHEAD for in your life?

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

It’s the Let’s RUN Podcast, where we talk about fitness matters that matter to you and this one MATTERS: What do you have to GIVE UP to get your GOAL? I think the answer is going to surprise you!

And while we’re talking about this juicy topic, let’s go for a great walk and run!

I’ve got the interval timer set for two minutes of WALKING and one minute of RUNNING, which you can use in any way and at any pace that works for you.

My friends, any time you’re going for a new GOAL, there will be things you don’t want to GIVE UP:

“I want to lose weight, but I don’t want to lose muscle.” “I want to run faster, but I don’t want to stop running long.” “I want to gain muscle, but I don’t want to lose endurance.”

Of course you don’t want to give up what you’ve worked for!

But today, we’ll talk about how:

Biologically, you’re never in an all-or-nothing situation You might lose those gains anyway It’s much more about how you see yourself

Because of course, your MINDSET is what really MATTERS.

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

How often do you hear somebody tell you to “listen to your body”? A lot, right? And yet, the exact HOW and WHY and WHAT SHOULD I BE DOING are still kind of elusive.

Well, today on the Let’s RUN Podcast, we’re tackling this fascinating topic while going for a steady state run (which of course you can do at a walking, jogging or running pace).

Shop my outfit: Super cute tank top (affiliate link): https://amzn.to/2Yw76yT Fun and comfortable skirt: https://www.inknburn.com/womens-flower-power-sports-skirt/

This episode is part super sweaty 30-minute RUNNING WORKOUT and part relaxing and thought-provoking GUIDED MEDITATION, as we listen to every part of our body in turn.

Other RUNNING MEDITATION workouts: http://bit.ly/runningmed

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

icyzone Women's Activewear Workout Yoga Spaghetti Strap Racerback Tank Top with Built in Bra

I know you do it, because we all do! This week on the Let’s RUN Podcast, we’re talking about how to STOP COMPARING YOURSELF to others.

It’s a big topic, but I have some surprisingly SIMPLE (and practical) advice.

And while we’re talking, of course we’re going for a great WALK and RUN with intervals! I’ve got the handy-dandy Gymboss set for 1:30 (walking) and :30 (running), that you can use in whichever way works best for YOU.

First up, let’s chat about when comparing yourself to others ISN’T BAD. Then, we’ll cover some USEFUL TIPS that can help you in the day-to-day And finally, I’ll let you know the ONE THING you should do that changes EVERYTHING

Are you ready? I’m ready. Let’s RUN!

RESOURCES MENTIONED: How to get what you WANT: https://youtu.be/qClcqmtUvA8 Get Your GOALS (series): https://www.youtube.com/playlist?list=PLFcBoQjnPd4y0VWglKAgctyrwU72wHDFJ

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

At some point in your walk-run or fitness journey, you, my friend, are going to need to create NEW HABITS. And that’s TOUGH! But of course you can do it, and I’ve got some advice that can help.

Get your own Killer B hat here: http://bit.ly/killerbhat

So today we’re chatting about: 👍How long it really takes to create a habit (hint: it’s not just 21 days!) 👍Why “wanting it” isn’t enough, and 👍The ONE thing you need to know to be successful

And while we’re talking about creating healthy habits, we’re going for a lovely 25 minute OUTDOOR WALK in my neighborhood.

RESOURCES MENTIONED: Why You’re NOT Meeting Your Goal: https://youtu.be/gnTR4yTAfKE

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Getting ready to tackle a BIG GOAL? Then you need to listen to this podcast! This week on the Let’s RUN Podcast, I’m sharing my best tips and the lessons I’ve learned on my way to achieving my big goals (like the 50 mile ultramarathon I ran recently).

While we’re going for a fabulous WALK + RUN with one minute intervals, we’ll chat about:

⭐The importance of BABY STEPS and how they’re the only thing you need to do ⭐How to focus on the SMALL TASKS instead of getting overwhelmed by the big picture ⭐Why meeting your big goal ISN’T HARD, and ⭐What to do with SELF-DOUBT along the way

My friend, you can absolutely conquer your BIG GOAL! And I’m excited to hear all about it - be sure to leave a comment and share your story!

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Today’s Let’s RUN podcast? Yeah, it’s a little bit of a rant. 🙃

Killer Bs, if I had a dollar for every time somebody told me their goal was to “be healthy,” I would have a LOT of dollars.

But here’s the problem: BEING HEALTHY is a truly terrible goal. And I’ll tell you why!

Plus I have some very practical tips about how you can set better, more attainable goals on your way to being healthy.

While we’re chatting, we’ll go for a lovely walk and run with one minute intervals that you can use in whichever way works best for YOU.

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Enjoy this streaming replay, where fitness and running expert Pahla B has the As to your Qs! Today we're chatting about all things fitness, running, weight loss and nutrition-related, and so much more...

Time stamps to help you navigate this fun bonus episode:

1:27 CHAFING while running (affiliate link to Body Glide, the product I use to eliminate painful chafing on long runs: https://amzn.to/31WKWYe ) 2:20 Why LOSING WEIGHT is difficult at any age 5:49 My opinion of KETO 9:22 Post-race RECOVERY plans 10:55 Tools for COUNTING CALORIES 12:14 Tips for SQUAT FORM 14:16 HEAVY dumbbells vs. LIGHT dumbbells 18:32 100 day WORKOUT CHALLENGE (see all the videos in the #HOT100 challenge here: https://goo.gl/d3B3kB ) 20:54 Appropriate DUMBBELL weights 21:39 Balance tips for DRINKY BIRDS 25:57 My favorite FITNESS EQUIPMENT (find all my picks in my Amazon store here: https://www.amazon.com/shop/pahlab1 ) 28:19 New SEATED WORKOUTS 29:33 How to work on BALANCE 32:57 Drinking ALCOHOL and MENOPAUSE 38:21 Tracking RUNNING PROGRESS (I use the STRAVA app: https://www.strava.com ) 41:24 SUPPLEMENTS 46:04 YouTube workouts for women (Pahla B Fitness on YouTube: https://www.youtube.com/PahlaBowers ) 47:29 HIP STRENGTHENING workout (https://youtu.be/FwSURDIUVOU) 48:20 TIGHT SHOULDER muscles 50:48 MOTIVATION 53:40 Running SHOES (buy the brand I love on Amazon: https://amzn.to/31VYyTz) and running FORM (https://youtu.be/8sV3qpPy4Go) 56:10 Strava app and SHOE MILEAGE 57:57 Headphones while RUNNING 58:28 WHAT I EAT in a typical day

Thanks for joining me today! Let me know in a COMMENT if you'd like to see more videos like this!

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Body Glide Original Anti-Chafe Balm

Altra Women's Solstice Sneaker

Feel like you’re STARTING OVER with your fitness, or running, or weight loss? My friends, it happens to all of us, and I’ve got six simple steps to get you moving forward again.

And while we’re TALKING about starting over, we’re WALKING at whatever pace feels best for you!

When you find yourself at a place with your fitness or running or weight loss that isn’t where you want to be - even if you’re not actually starting from scratch - it can feel like you’re starting over with nothing.

But here’s what you can do to get where you want to go:

Take RESPONSIBILITY for where you are right now - forgive yourself and look for the lessons
Stop IDEALIZING the past and/or DEMONIZING the present
Pick a GOAL - you know this is my favorite step!
Understand the PROCESS and mechanics of how to get to your goal - expert advice can help
Create or find a PLAN that includes plenty of baby steps, and then...
EXECUTE the plan

RESOURCES MENTIONED: Self Acceptance (Let’s RUN podcast): https://youtu.be/fuHkhQ5ExEQ

Thank you so much for WALKING with me today - be sure to LIKE, COMMENT and SHARE this video with your friends!

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

You have a fitness goal, and you’re struggling to meet it, so what do you do? Killer Bs, it’s time to get some ACCOUNTABILITY - the secret sauce that can help you achieve anything you dream of.

While we’re chatting today, join me for a gentle WALK + RUN with 1:30/:30 intervals that you can use in whatever way is best for you!

What is ACCOUNTABILITY? It comes in three main forms:

FREE ADVICE - just like you’re listening to here on the podcast! GROUP PROGRAMS - “one size fits most” structured systems that might be free or have a small price tag EXPERT HELP - coaching that tackles your specific needs, usually with a healthy fee

When do you need ACCOUNTABILITY? At different times for different goals! There’s no right or wrong answer to this question. If you think you need help, ask for it!

ACCOUNTABILITY with Pahla B 👉 https://pahlabfitness.com/work-with-me/

Specific resources mentioned in this podcast: My WEIGHT LOSS Story ➭ https://youtu.be/kMGp5gxMgmc Join the Mini Challenge ➭ http://pahlabfitness.com/mini-challenge-join-email-list/ Follow Pahla B Fitness on Instagram ➭ https://www.instagram.com/pahlabfitness/ XO Sarah (blogger and IG expert) ➭ https://courses.xosarah.com/p/grow-your-gram

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

So you want to improve your running and you’re thinking about going FASTER or FARTHER. In fact - hey, why not? - let’s do both (but one at a time)!

These are awesome goals, my friend, so let’s go for a fun RUN and WALK (with 3:1 intervals) and chat about how you can achieve them.

SHOP MY SKIRT (not affiliated in any way, just a huge fan): https://www.inknburn.com/womens-flower-power-sports-skirt/

First, let’s take a minute to unpack what it even means to run FASTER or run FARTHER 😓 You don’t have to be an Olympian 😓 You don’t have to dedicate your life to training 😓 You don’t have to tackle ultramarathons 🤩 You get to decide what’s FAST and what’s FAR for YOU

Then, I’ll give you some insight into what it will take to conquer a new speed or a new distance and I’ll share my (surprisingly strong) opinion about which one you should do first.

And finally, we’ll talk about EXACTLY how you should train to run your fastest or farthest yet, including tips on: 👉 Building your mileage cautiously 👉 Cutting back and recovery work 👉 The mental side of training 👉 What speedwork really feels like, and 👉 Other workouts critical to your success

I hope today’s podcast gives you a LOT to think about and helps you clarify your future with running my friends!

TELL ME: What’s your next running goal?

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

OMG, we did it! We made it to Part FIVE of the Weight Loss series and it’s time to WALK and TALK about getting to your GOAL WEIGHT and staying there forever! Sounds simple, right?

It absolutely is.

But that doesn’t mean it’s going to be easy. 😅

Listen to all of the podcasts in the WEIGHT LOSS series here ➭ https://soundcloud.com/pahlabfitness/sets/weight-loss

My friends, once you reach your goal weight, you are DONE but you’re definitely not FINISHED. There’s still work to do, and most of it is on your mindset.

Join me in real time for a lovely 30 minute WALK while we chat about:

The new goal you MUST set for yourself
How and why your BRAIN wants to keep worrying about losing weight
What it takes to TRUST YOURSELF and move forward

There’s a whole new world out there for you and your “new” body, Killer B - what are you going to do with it?

Thank you so much for walking with me today. Be sure to like, comment, and share the video with your friends!

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Feeling stuck in the middle of your WEIGHT LOSS journey? Let's talk about it!

And while we talk, let's go for a terrific walk and run with one minute intervals.

See all of the videos in the WEIGHT LOSS series here ➭ http://bit.ly/LRweightloss

Lots of things can happen in the middle of losing weight that can feel frustrating: Your weight loss slows down You hit a plateau You gain and lose the same few pounds You start to feel unmotivated

So what should you do about it?

Well, first:

✅ Check your weight ✅ Check your calories ✅ Check your exercise ✅ Check your mindset ✅ Check your goal

Then, make sure you're doing this ONE THING to keep moving forward.

Thanks for WALKING + RUNNING with me today! Be sure to LIKE, COMMENT, and SHARE the video with your friends.

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Are you ready for it? Because this week we're diving DEEP and getting into the mindset issues that can block your weight loss success. It's a tough topic, Killer Bs, but you are definitely tougher!

And while we're chatting, Let's RUN (and walk)! I've got the handy-dandy Gymboss set for one minute intervals that you can use in any manner that suits you best.

Listen to the other podcasts in the WEIGHT LOSS series here ➭ https://soundcloud.com/pahlabfitness/sets/weight-loss

There are lots of different places where you might run into mental stumbling blocks on your weight loss journey. You might discover that you have blocks about:

THE WEIGHT LOSS PROCESS. Sometimes even thinking about trying to lose weight is where we get stuck, because we bog ourselves down with ideas like "I have to eat healthy" or "I have to give up my favorite foods" or "I have to exercise all the time," etc.

YOUR BODY. Yes, it used to be easier to lose weight when we were younger. Yes, your body behaved differently before kids. Yes, puberty / childbirth / menopause has changed everything. None of these things are reasons why you can't lose weight now, but we sure think so.

YOUR FAMILY OR FRIENDS. Wanting to lose weight sometimes means we want something different than the people we love the most, and that can bring up feelings of guilt.

WHO YOU'LL BECOME. What if you start to put yourself and your needs first? What does that mean about you? (Hint: it's not what you think!)

There's a lot to dig through here, so let me lay out what this process looks like:

Step 1: Start listening to your thoughts! What are you saying to yourself over and over that's blocking you from success?

Step 2: Believe that you can change your mind. Because you can!

Step 3: Practice your new thoughts daily. Daily. Every day. I can't be more clear about this: D A I L Y.

Step 4: Keep moving forward. Weight loss still comes down to eating the right number of calories every day!

My friends, working through your weight loss mindset issues isn't going to be easy, but it will be SO worth it in the end.

You can do this!

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

On today's all-new, hour-long episode of the Let's RUN podcast, we're covering everything (and I do mean everything) you need to know about WEIGHT LOSS - how it works, why it works and what you need to do to make it happen. And while we're talking, let's go for a nice, long WALK!

This is Part Two of the WEIGHT LOSS series, listen to the other podcasts in the WEIGHT LOSS series here ➭ https://soundcloud.com/pahlabfitness/sets/weight-loss

We're starting the conversation with some facts about BIOLOGY and how it affects your ability to lose weight, including: ⚖️ Your body's biological imperatives ⚖️ How your body takes in, stores and then uses energy ⚖️ What elements of this system you can actually control (hint: there's only one and it's CRITICAL that you control it!)

And then we'll chat about EXACTLY what you need to do to get started on your weight loss journey:

✔️ Commit to a GOAL ✔️ Have a PLAN and stick with it ✔️ TRACK your numbers, specifically your consistency with numbers ✔️ ANALYZE your results over time

Along the way, I have a lot to say about the "eat less, move more" mentality, opinions about how to choose the plan that's right for you and SO much more.

I hope you get a lot out of the information and please feel free to ask questions if you have them!

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Let's talk about WEIGHT LOSS! This episode is Part ONE of a 5-part series, where we're covering everything from how to start losing weight, dealing with mindset issues, overcoming the dreaded plateau, and how to maintain your weight forever.

See the whole series here 👉 http://bit.ly/LRweightloss

Today, we're chatting about MY WEIGHT LOSS STORY, from my childhood influences through teenage struggles and young motherhood, until I finally lost weight permanently about 13 years ago.

What did I do? How did I stick with it? And WHY did it work?

I've asked myself these questions so many times over the years, and while we chat about it, Let's RUN.

The handy-dandy Gymboss is set for one minute intervals, which you can use in whatever way works best for you.

Through my own weight loss journey and while working with fitness and weight loss clients, I've learned that there are FOUR KEYS to success:

CONSISTENCY - there's no way around this one, eating the right number of calories every single day is the main driver of weight loss MODERATION - working out harder makes weight loss harder, but when you move moderately the scale will move in the right direction 100% COMMITMENT - losing weight needs to be the number one focus; being committed keeps you motivated BELIEF - going hand in hand with commitment is the belief that your program will work and that you are capable of following through

Other episodes mentioned: What I Eat 👉 https://soundcloud.com/pahlabfitness/what-i-eat-40-minute-walk-run-workout My First 5k 👉 https://soundcloud.com/pahlabfitness/storytime-25-minute-2-mile-walk-run-with-30-second-intervals-my-first-5k-race

On next week's episode, we're talking about how to GET STARTED on your weight loss journey - be sure to SUBSCRIBE so you don't miss a thing!

This one's serious, my friends. We're talking about OVER EXERCISING and how it might be affecting YOU.

First, the disclaimer: I'm not a doctor or a therapist! I can't diagnose you or treat you, but I'm very happy to open up a conversation with you about how and why over exercising is bad for your mind and your body.

While we chat about this tough topic and I share personal stories about MY experience with over exercise, let's WALK at a gentle pace.

How do you know if you're over exercising? If you think you are, you probably are! And if you're not sure, here are some red flags:

Exercising through injury or chronic pain that would be relieved if you stopped A feeling of compulsion, or that you "have to" work out Lack of motivation before or feelings of apathy when you're done A set of "rules" that you feel like you need to follow Trouble at work, school or in your social life

I WHOLE-HEARTEDLY encourage you to seek ongoing professional help for this issue, and I have some suggestions for how you might move forward from here.

Recovering from over exercising can be approached in two different ways, depending on your personality and how you prefer to make changes in your life.

Method 1 (the Running Coach way): Treat it like an injury and stop exercising. After several weeks of complete rest to heal your body and your mind, return very cautiously to activity Build very slowly, with the goal of enjoying your workouts

Method 2 (the Health Coach way): Take baby steps toward changing your habits, starting with one day of rest Gradually reduce your overall intensity and volume of exercise Continue reducing your workouts and taking rest days until you find the right balance of enjoyment

No matter how you approach healing, the outcome is always the same: LOVING your workouts and loving YOURSELF.

Thank you for walking with me today, Killer Bs - be sure to LIKE, COMMENT and SHARE this video or podcast with your friends.

💛💛💛💛💛

The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

My friends, today we're exploring REST DAYS, ACTIVE REST and CUTBACK and I'm diving deep into why it matters for YOU.

You know you need to REST and RECOVER from your workouts, but HOW? And how much? And how often? And why?

Join me for a 30 minute WALK while we chat!

Listen to the other podcasts in the Get Your GOALS series here: https://soundcloud.com/pahlabfitness/sets/get-your-goals

✅ First, let's DEFINE the differences (and similarities) between the terms.

REST DAYS are exactly what they sound like - rest! No formal workout, no extra movement, and not even a lot of normal daily activity. This is pretty rare.

ACTIVE REST is much more common. Normal daily "stuff," maybe a light, gentle workout or recovery activities like stretching or foam rollering are just the right amount of movement.

CUTBACK refers to a period of overall reduced volume and/or intensity of your workouts. You're working out, but not at your usual level. This is so much harder than it sounds!

✅ Next, let's make sure you know what your GOAL is! Because if you're not sure where you're headed, you'll never actually get there. As we've talked about, you need to focus on ONE GOAL to train your best and get the fastest results.

✅ Then, when we're clear about what we want, let's make it happen!

INJURY REHAB requires some days of complete REST and other days of ACTIVE REST. While you are recovering from pain, there's no regular level of intensity in your workouts.

GENERAL FITNESS is the "easiest" to program for rest because, honestly? You can kind of do whatever you want to!

WEIGHT LOSS is actually an extended period of ACTIVE REST. The harder you workout, the harder it is to lose weight, so moderate activity is your best bet. (There's so much more to say about this topic, and I have an entire series planned in the very near future to cover it more thoroughly.)

MUSCLE BUILDING requires complete REST, ACTIVE REST and CUTBACK at varying times in your program. To build muscle, you are going to be pushing yourself way outside your weight lifting comfort zone and your body desperately needs to recover from that!

RUNNING FASTER or LONGER also includes REST, ACTIVE REST and CUTBACK in a good program for the same reason: the harder you push yourself, the more you need to recover from it.

✅ And finally, we'll chat about what this actually looks like in the real world and how you can implement these principles into YOUR workout routine.

Got questions? Ask me! Feel free to leave a comment below.

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The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

You want fitness results, but how in the world do you choose the BEST workout routine to get you where you want to go? Are they all the same? Can you get visible abs from a weight loss program? How do you pick the right program?

My friends, I have the answer to all these questions and many more.

And while we're figuring out your workout routine, Let's RUN! We'll cover about 3 miles (5800 steps, burning about 300 calories) in 40 minutes, with intervals of 2 minutes and 1 minute.

I'll be WALKING the longer intervals and RUNNING the other, but you can use this workout in a way that suits you best.

First, let's talk about what you need to know before you choose a fitness routine:

What RESULTS do you want? I ask you this a lot, I know. But it's important! If you don't know what you want, it's impossible to get.
What are the biology and mechanics of HOW to get those results? This is the piece of information that's missing from most programs, and arguably the most crucial information. What do you need to actually DO to get what you want? This is where expert advice comes in handy.
Understand and use the 80/20 RULE. Nearly all training can utilize this handy guideline to get maximum results in minimum time.
TRACK your results frequently, but analyze them sparingly. I talk about this in depth here: http://bit.ly/letsruntracking

Then, we'll chat about how these principles apply in the real world, with your real goals, such as:

👉 INJURY REHAB and PAIN MANAGEMENT 👉 WEIGHT LOSS 👉 MUSCLE BUILDING 👉 RUNNING FASTER 👉 RUNNING LONGER DISTANCES

And finally, I'll remind you that YOU can achieve ANY fitness goal you want. Yes, anything! You just need the right workout routine to get you there.

Thanks for walking and running with me today! Be sure to LIKE, COMMENT and SHARE this video with your friends.

💛💛💛💛💛

The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

Of course you want FITNESS RESULTS - weight loss, better running, or non-stop energy - but how do you get 'em? I know you've been searching on the internet and quizzing your successful friends, but for some reason, the results you want are still eluding you.

So, let's talk about it. And Let's RUN!

Here are five simple (but not easy!) steps that can take you anywhere you want to go with your fitness:

KNOW WHAT YOU WANT. This step is deceptive! You know what you want, right? But maybe only kind of? Or maybe it changes? Or maybe it feels too hard sometimes? Yeah. You need to KNOW. Suggested podcast listening, "How to get what you WANT": https://youtu.be/qClcqmtUvA8
QUANTIFY IT. Yes, with numbers! Like scale numbers, or race times or jeans sizes. If you don't quantify your results, you'll literally never get them.
IDENTIFY THE "REASONS" WHY YOU CAN'T HAVE IT. This is where we really start dealing with the mindset issues, and in all likelihood, there's quite a few lurking in there. Bring these "reasons" to light, so you can understand them and then get rid of them! Suggested podcast listening, "How to Stop Negative Self Talk": https://youtu.be/F1aTsrpV4C4
MAKE A PLAN. Possibly with an expert, like me! Suggested reading, "Work with Me": https://pahlabfitness.com/work-with-me/
FOLLOW THROUGH. We all try to start here, but this is actually the last step in the process! And, tbh, it continually includes the other four steps in a cyclic process.

During our conversation today, we'll go for a terrific WALK + RUN with intervals of one minute (walking) and 30 seconds (running). Feel free to use the intervals in whatever way feels best for YOU.

Thanks for WALKING + RUNNING with me today - be sure to share this podcast with your friends!

💛💛💛💛💛

The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.

Pahla B Fitness 👉 https://pahlabfitness.com/

Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/

Join The Killer B Hive 👉 https://goo.gl/fqtMXU

🎧 SoundCloud ➭ http://bit.ly/SCLetsRun 🎧 Spotify ➭ http://bit.ly/SpLetsRun 🎧 iTunes ➭ http://bit.ly/iTLetsRun 🎧 Stitcher ➭ http://bit.ly/StLetsRun 🎧 Google Play ➭ http://bit.ly/GPLetsRun 🎧 TuneIn ➭ http://bit.ly/TILetsRun

You've put in the work and gotten past the hardest parts of learning to RUN, but... now what? Oh, my friend, now is the best part! You get to simply ENJOY RUNNING for the rest of your life.

This is Part 4 of a 4-part series. Listen to all of the Learn to RUN podcasts ➭ https://soundcloud.com/pahlabfitness/sets/learn-to-run

Level FOUR | ALL running | 2 miles, 3900 steps | BURN 175 - 200 calories

Running for fun sounds simple, but I still have some advice for you. 😅

And while we're chatting about it, let's go for a nice, steady-state 2 mile RUN.

The best way to run for life is to: 👉 SET GOALS - and yes, enjoyment is a goal! 👉 VARY YOUR WORKOUTS - even if you love love love to run, it's a good idea to do other exercises, too (which can help you enjoy running even more!) 👉 ENJOY YOURSELF - this doesn't even sound like advice, does it? But, seriously, enjoy yourself in whatever way feels best for you

Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU 📸 Instagram: http://goo.gl/tytrte 🌐 Website: http://pahlabfitness.com/

// RESOURCES

📆 WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms 👜 SHOP ➭ http://bit.ly/shopkb

// SUPPORT

🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness 😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

You're running your FIRST 5k race! Are you excited? Nervous? Ready to rock? Wondering why you signed up for this thing? All of the above? 😅

I totally get it.

This is Part 3 of a 4-part series. Listen to the whole Learn to RUN playlist here: https://soundcloud.com/pahlabfitness/sets/learn-to-run

Killer Bs, racing a 5k is a really big deal, and there are lots of training plans out there (I have a couple of them, too ➭ http://bit.ly/KBWorkoutPrograms) that will help you get to the starting line super prepared for everything to go right.

BUT WHAT IF EVERYTHING GOES WRONG?

Yes, this is the strangest/funniest Let's RUN podcast topic we've had yet. But when you're learning to run, these are the things you worry about!

WHAT IF:

😱 You're NOT PREPARED at all 😱 You come in LAST PLACE 😱 You have embarrassing BODILY FUNCTION problems 😱 You completely FREAK OUT 😱 Everybody LAUGHS AT YOU

I have funny stories and practical advice for all of these situations and more, my friend.

And while we're chatting about it, let's RUN! I've got the Gymboss set for 3 minutes of running and 1 minute of walking and we'll cover a little over two miles today. The warm up is included.

It's the Let's RUN podcast and we are learning to RUN at home... and outdoors! And let me tell you, Killer Bs, outdoor running is really different than running indoors.

Level TWO | 1:1 walk-run intervals | 15 minutes, one mile, 2000 steps | BURN 100 calories

This is Part 2 of a 4-part series. See all of the Learn to RUN videos ➭ http://bit.ly/LearnToRun

When you first start running outside, everything feels so HARD. That's totally normal, and I've got four simple running tips to help you successfully take your running workouts from your living room to the sidewalk.

While we chat, of course we're going for a great one mile WALK + RUN with one minute intervals.

So, you wanna know how to run outdoors? Here's how:

👉 SLOW DOWN. Seriously, when you first try running outside, you're going too fast.

👉 GO BACK TO INTERVALS. Or, go back to easier intervals.

👉 FOCUS ON YOUR BREATHING. Rhythmic breathing is the key to everything, but especially running well.

👉 LET GO OF THE NUMBERS. Set yourself a new standard and enjoy running at whatever pace you can manage.

BONUS TIP 👉 KEEP AT IT. This won't last forever, and before you know it, you'll be ready to kick your running up another notch.

Thank you so much for WALKING + RUNNING with me today! Be sure to SHARE this podcast with your friends. 💛

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU 📸 Instagram: http://goo.gl/tytrte 🌐 Website: http://pahlabfitness.com/

// RESOURCES

📆 WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms 👜 SHOP ➭ http://bit.ly/shopkb

// SUPPORT

🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness 😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

Wanna learn how to RUN at home? Here are my 5 best RUNNING TIPS for beginners!

The FAST FACTS about today's 1-mile (15 minute) walk-run workout: Level ONE | 2 minutes walking, 30 seconds running | 2000 steps | BURNS 75 - 100 calories | INCLUDES warm up

Killer Bs, when you first begin to run:

1️⃣ Start with INTERVALS. I know you want to just start running, but my friend, your body has a different opinion. Ease into your new running program with walk-run intervals (like the ones we're using during this workout!) and your body will thank you.

2️⃣ Do as LITTLE RUNNING as possible. Of course that sounds crazy! But your body isn't ready to handle a lot of running, and you don't want to start your running career with a bunch of injuries.

3️⃣ Don't worry about the GEAR. It's perfectly okay to begin jogging in your baggy sweatpants and old tennis shoes. Some day soon you can spend a lot of money on running shoes and cute running skirts, but you don't have to do that today.

4️⃣ Don't expect to GET ANYTHING OUT OF IT. Running has many, many, many gifts to give you... but not right away. It's likely that you want to lose weight running, or get toned, or feel fit - and you can! - but that doesn't happen over night.

5️⃣ BREATHING is the secret to running success. When you learn to breathe rhythmically, you can run FOREVER.

I hope you enjoy many years of happy, healthy running ahead of you - it's possible when you get started running the right way. Let's RUN!

🏃🏡 Learn to RUN at HOME Complete 12 Week INDOOR Walking + Running Workout Program ➭ https://goo.gl/5JirwX

More Let's RUN podcast videos ➭ http://bit.ly/letsrunpodcast

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your friends!

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

YAY, it's the topic literally nobody wants to talk about: GAINING WEIGHT. But you know what? We're talking about it anyway!

Level TWO | WALKING workout | 2 miles, 4000 steps | BURNS 275 - 300 calories

Killer Bs, today I'm sharing the (very) personal story of gaining some weight over the last couple of years and how I'm dealing with it. (Quick warning: I talk - and cry - about death and menopause during this podcast, so feel free to click away if these topics aren't a good fit for you today!)

During our two mile walk and chatty conversation, I reveal:

👵 The many factors that affected my weight gain - grief, menopause, empty nest syndrome, ultramarathon training and family stress

💡 The epiphany that changed EVERYTHING about how I feel about myself and my body

⚖️ What I'm doing (and not doing) about my weight

💛 The DAILY HABITS I practice to feel body positive, no matter how much I weigh

💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx

😅 WARM UP: https://youtu.be/R6wTTxonPM0 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Having trouble with your weight loss or fitness? Killer Bs, I have some surprisingly EASY advice for how to MEET YOUR GOALS. Let's chat about it while we go for a quick WALK and RUN with one minute intervals!

Level TWO | 1-minute WALK-RUN intervals | BURNS 75 - 100 calories | 1700 steps

First, let's chat about how you're using the word GOAL 👉 because it's probably wrong.

Then, we'll cover some basic psychology 👉 and even sing a little Janet Jackson. 🎤

And finally, the easiest advice I've ever given 👉 and it's something I guarantee you can put it into practice right away!

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

Wanna know how to FIX your RUNNING FORM? I have some surprising advice: you probably don't need to!

What, what? "But, Pahla," you might be thinking, "you fixed YOUR running form!"

I sure did, in an effort to stop getting injured so much, but a funny thing happened: I still got injured until I did SOMETHING ELSE.

A couple of something elses, actually:

👣 PAY ATTENTION to what and how much you're doing 👣 Do STRENGTH WORK 👣 Do CORE WORK 👣 Work on your BALANCE 👣 Do BAREFOOT work 👣 Do RECOVERY work 👣 STRENGTHEN your feet + ankles 👣 Do AGILITY work

There isn't ONE magic bullet that'll fix your running form, but there are LOTS of things you can do to improve it.

RESOURCES: KILLER CORE for RUNNERS Exercise Program: https://pahla-b-fitness.dpdcart.com/product/127283

Podcasts about CORE WORK: https://youtu.be/SyEqmOGsEmI https://youtu.be/bbmTzJncwAo

CORE workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsoFIpf5PWf2QWuV_Mv7eKKe

STRENGTH workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsoHOew5YXiJdikt5dmfM_qU

BALANCE workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsqBIKolRSZtKIIi5DMaxSr0

FOAM ROLLER videos: https://www.youtube.com/playlist?list=PLxEW_OukMMspshAXDWtJGs8nN4ZwpLqxf

AGILITY workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsqOOzJUv0hSRcnqLF2e78aH

FOOT + ANKLE strength: https://youtu.be/GaJcE9z0c2c

STRETCHING videos: https://www.youtube.com/playlist?list=PLxEW_OukMMsoUW6Qx9x4bJn8dgFDy8COR

😅 WARM UP: https://youtu.be/R6wTTxonPM0 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Is it the greatest story ever told? NO. But in the immortal words of Mike Myers: You'll laugh, you'll cry, you'll hurl. (And you'll probably wish that wasn't so accurate.)

Level TWO | all WALKING | BURNS 275 - 300 calories | 4500 steps

Quick warning, today's STORYTIME walking workout is NOT going to be everybody's cup of tea. We're covering sensitive topics that aren't really kid-friendly and might not be what you're looking for today. If that's the case, grab one of these other walking workouts instead: https://www.youtube.com/playlist?list=PLxEW_OukMMsqYUnuBFdpuIFpw3TSk3IWe

But if you're up for it, this Let's RUN podcast is all about the lessons I learned from running 3-1/3* ultramarathons in four weeks:

👉 TIMING is everything, and grief is working on its own time. 👉 What you TELL YOURSELF matters, especially when you say nice things. 👉 You can tell yourself ANYTHING at ANY TIME to turn things around. 👉 Hard lessons are HARD.

RESOURCES: My ULTRAMARATHON Struggle: https://soundcloud.com/pahlabfitness/my-ultramarathon-struggle-40-minute-indoor-walk

I wanted to share this story with you so you can be inspired to press forward, even when things are tough and don't go perfectly. You don't have to have ultramarathon dreams to take these lessons to heart, my friends. What challenge are YOU going to tackle next?

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It happens to all of us: we get to the end of a long, tiring day and even though we want to eat a healthy dinner, we reach for something easy instead. Killer Bs, making healthy choices is TOUGH, but you can absolutely be tougher.

Level TWO | 1-minute intervals | 2200 STEPS | BURNS 100 - 150 calories | One MILE

Let's go for a nice, quick WALK + RUN (with one-minute intervals) while we chat about HOW you can make healthy choices, even when you kinda don't want to.

First up is understanding that there is a real and actual thing called "decision fatigue" and it affects all of us. It's not that you "can't" make good choices, it's that your brain is tired of making choices at all!

So, there's a method I employ to help me out of all kinds of "healthy choice" jams, and I cleverly call it "Make the Decision Once." Because you know what I do? I make the decision once, at a time when I'm not too tired to think about it.

And my friend, this method can help YOU, no matter what healthy choice you're struggling with.

RESOURCES: Join the Mini Challenge (free!): https://goo.gl/uESKBx Find a Workout Plan: http://goo.gl/AqoKqd

😅 WARM UP: https://youtu.be/R6wTTxonPM0 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Hey, Killer B, let's get into something serious today: how you talk to YOURSELF. Because, my friend, your body hears everything your mind says, so it's time to stop the negative self-talk. But HOW?

Level TWO | ALL walking | 5500 steps | BURNS 350 - 375 calories

I'm glad you asked, because this is something I've been working on with myself for a while, and here's what I know in three (not-so-easy) steps:

1.) LISTEN for it. You'll be surprised how often you speak negatively to yourself.

1a and 1b.) PRACTICE listening without judgement, then get CURIOUS about what you're hearing.

2.) CHOOSE whether or not you want to continue having that thought. Yes, seriously. CHOOSE.

3.) REPLACE the thoughts with something incrementally better and still believable.

Of course, while we're having this conversation, we're going for a really lovely 40 minute mind-clearing WALK. I don't have any intervals set, but you can always create some for yourself if you'd like.

RESOURCES: The Life Coach School podcast: https://itunes.apple.com/us/podcast/the-life-coach-school-podcast/id870239631?mt=2

"You are a Badass" book on Amazon (affiliate link): https://amzn.to/2O5S8M2

Mel Robbins' YouTube channel: https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g

😅 WARM UP: https://youtu.be/R6wTTxonPM0 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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Wanna run your BEST 5k ever? You're in the right place! On today's Let's RUN podcast, we're chatting all about racing strategy (even if you're not racing), breathing techniques, and how to run your BEST.

Level FOUR | :50/:10 intervals | 6000 steps, BURNS 250 - 300 calories

We'll be running for 40 minutes. For some of you, that might not be enough time to squeeze in the whole 5k distance, and for others, you might get all the way up to 4 miles! No matter how far or fast you go, I've got all the tips you need to make it your best time!

This workout is TOUGH, make no mistake about it! I've got the handy-dandy Gymboss set for :50/:10 intervals and a full explanation at the start of the video on how you can make them work for YOU to run (and possibly walk) for 3.1 miles.

I'm excited to share this barrier-busting experience with you, Killer B. When you're ready, you know I'm ready. Let's RUN!

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It's the question I get asked more than any other: WHAT DO I EAT? I'll be honest, I've avoided answering for a couple of reasons (which I discuss at length in the podcast), but I think this is an important topic.

Here are the FAST FACTS about our workout: Level THREE | 2:2 walk-run intervals | 5000 - 6000 steps | BURNS 350 - 400 calories

What I eat 🍴 Has changed a LOT over the years 🍴 Isn't perfect 🍴 Might or might not work for you 🍴 Is the right balance for ME, with my fitness goals, habits and pickiness

Join me for a lively conversation and a challenging WALK + RUN workout, with 2-minute intervals (that you can use any way that suits YOU).

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Today's the day, Killer Bs - we're RUNNING A MILE!! Yes, I know that's a big deal, and I'm really excited for you! Running your first (or five billionth!) mile is a momentous occasion, and today on the Let's RUN podcast, we're chatting about... well, we're chatting about a LOT of things in 13 minutes.

SET UP: 3 minute warm up WALK, 13 minute SUSTAINED RUNNING, 3 minute cool down WALK (or further running if you need to get to a round number on your Fitbit!)

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

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As a fitness trainer, I get asked all the time, "Pahla, will this workout help me _____?" And no matter how you fill in that blank, the answer is always YES. And also NO. 😅

Level TWO | 1:1 walk-run intervals | BURNS 200 - 250 calories

Today on the Let's RUN podcast, we're exploring the question of what, exactly, your workout is DOING, and how you can accomplish any goal with almost any workout.

And of course, we're going for a fantastic WALK + RUN while we chat! I've got the handy-dandy Gymboss set for one minute intervals that you can use any way that works for you.

😅 WARM UP: https://youtu.be/R6wTTxonPM0

After our RUN or WALK is the perfect time to challenge and improve your BALANCE skills, and this quick workout is just the place to start. We're doing three simple (but not easy!) exercises that work your balance in all planes of motion, increasing your CORE STRENGTH and proprioception in under ten minutes.

SET UP: Complete each exercise 10x on each side

EXERCISES: Single Leg Star Balance Single Leg Forward and Reverse Kicks Single Leg High Knee + Letter K

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

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Killer Bs, today on the Let's RUN podcast, we're chatting about how losing weight CHANGES you - and it's probably not in the ways you think! Of course, while we're talking, we're getting in a great WALKING + RUNNING workout with 2:1 intervals.

And then after our walk and run, it's time to get PR STRONG with a quick 10-minute GLUTES + ABS workout that'll help you get faster and stronger with all your workouts! No equipment needed and all standing exercises.

SET UP: Complete each exercise for 10 reps

EXERCISES: Swinging Lunges Overhead Deadlifts Swinging Knees to Elbows Drinky Bird Extensions Elbows on Knees Squat Extensions

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You think you "should" run and you've tried it, but you just don't like running? My friend, I have some simple (and easy!) advice for you. And while we're chatting about it... let's RUN.

Level THREE | Steady state CARDIO | NO intervals | Burns 150 - 175 calories

We're going steady state cardio today at whatever pace suits you best, while I offer some practical steps you can take to ENJOY RUNNING as part of your fitness routine:

👉 SLOW DOWN - you don't have to run fast to be a runner 👉 LEARN TO BREATHE - when your lungs and legs work together, everything feels better 👉 DO LESS - you can run for just a couple of minutes at a time 👉 DO MORE - running a little bit at a time more often can be the key to lifelong enjoyment

And when we're done running...

We're getting POST-RUN STRONG with (or without!) a MEDICINE BALL, working our abs and obliques with just a handful of super tough exercises. It only takes five minutes of core work to run faster, stronger, and injury-free.

SET UP: Complete ten reps of each exercise

EXERCISES: Weighted Legs Crunches Offset Push Ups Plank Tick Tocks Russian Twists Overhead Situps

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Everywhere you look, people want you to feel SELF LOVE and SELF ACCEPTANCE. Okay, great! But HOW? It's just not as simple as we want it to be, and that's because there's some groundwork you need to lay down first.

Level THREE | 4:00/1:00 RUN + WALK intervals | 7000 steps (3.5 miles) | Burns 400 - 450 calories

On today's Let's RUN podcast, we're talking all about the journey to self acceptance, and the steps you'll need to take to get there.

And of course, while we're chatting, we're going to take a LOT of steps while we go for a terrifically challenging RUN + WALK. I've got the handy-dandy Gymboss set for intervals of 4 minutes and 1 minute that you can use any way that suits you best.

Other podcasts episodes mentioned: How to get what you WANT: https://youtu.be/qClcqmtUvA8 Feel like you're FAILING? Do THIS: https://youtu.be/s6iNY91q3Y0

And after our run?

Let's get PR STRONG!

Grab your STABILITY BALL or a CHAIR for this super quick core strengthening workout for walkers and runners that targets your abs, obliques and glutes with just five exercises, done from a sitting position.

SET UP: Complete each exercise for ten reps

EXERCISES: Opposite Ankle Reach Foot Lifts Elbow Hip Touches Upright Bicycles Jumping Jacks

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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This week on the Let's RUN podcast, we're chatting about WARMING UP - why you need it, how much you should do, and exactly what exercises are best.

Level TWO | Walk + Run with 1-minute intervals | Burns 150 - 200 calories

And of course, our 20 minute WALK + RUN (with 1-minute intervals) includes the exact WARM UP I do every time I go for a run!

EXERCISES (repeat 20x each): High Knees Booty Kickers Squats Leg Swingers Lateral Leg Swings

... and when we're done running and walking ...

Grab your KETTLEBELL, Runner Bs, and let's get PR STRONG! This super quick and surprisingly sweaty workout is all about CORE STRENGTH. You know, the thing we need to work on to run faster, stronger, and injury-free. We've got five exercises and we're doing each one just ten times.

Level THREE | Kettlebell | ALL Standing, NO repeat | ABS + GLUTE strength | Burns 25 - 50 calories

EXERCISES: Snatches Swings Slingshots Squats Curtsy Lunges

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So you're struggling with a WEIGHT LOSS PLATEAU, and you want to know how to break through it and start losing weight again? Killer B, I've got some answers for you! And of course, we're going for a fantastic INDOOR WALK + RUN while we chat!

Level TWO | 2:00 WALK + 1:00 RUN | Burns 200 - 250 calories

Here are the five simple (but not easy) steps to follow to get you back on the weight loss train:

👉 Determine if it's really a plateau - I know you feel like it is! But have you really stopped losing weight?

👉 Resist the urge to do more - the harder you workout, the harder it is to lose weight permanently, and I'll explain why.

👉 Know your numbers, but remove yourself from them - in order to take a clear, objective look at what's going on, you have to detach from both the number on the scale and the number of calories you're eating. They're just numbers, and they can help you get back on track.

👉 Get really, really real about your consistency - because your body can only do so much with inconsistent eating, exercising, sleep and stress.

👉 Relax and let your body do its job.

And then, after our run and walk?

Grab your mat, Runner Bs, and let's get PR Strong! This super quick and brutally sweaty CORE STRENGTHENING workout needs no equipment and takes under ten minutes to work your abs and glutes and get you running faster, stronger and injury-free.

SET UP: Five exercises done 10x each

EXERCISES: Starfish Crunches Bridge Tap Outs Swimmers Cross Body Sit Ups Mermaid Tails

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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Let's talk about 2019 RESOLUTIONS! Specifically, mine. 😁 On this week's Let's RUN podcast, I'm sharing my big running goal for the year - running a successful 100k ultramarathon - and breaking down EXACTLY how I'm going to make it happen.

Using the same formula we talked about last week (see link below, in case you didn't catch it!), I'll:

1.) PICK apart the goal to be realistic about what I really, really want 2.) START at the finish line for a good timeline, then break it into manageable chunks 3.) DECONSTRUCT my past successes and failures 4.) Make a PLAN 5.) Execute the plan (still in process, LOL)

Resources mentioned:

Turn Your RESOLUTIONS into REALITY: https://soundcloud.com/pahlabfitness/turn-your-resolutions-into-reality-30-minute-indoor-walking-workout

My ULTRAMARATHON Struggle: https://soundcloud.com/pahlabfitness/my-ultramarathon-struggle-40-minute-indoor-walk

Qualifying for the Boston Marathon: https://soundcloud.com/pahlabfitness/30-minute-indoor-walk-run-story-time-how-to-set-and-smash-your-goals-lets-run-podcast

After the walk-run workout, join me for some POST RUN STRENGTH:

Grab your heaviest dumbbells, we're doing five simple (but, oh my goodness, not easy!) exercises, just ten times each. Done regularly after your running workout, this is all the strength work you need to do to run faster, stronger and injury-free!

CALORIES: Approximately 50 - 75

SET UP: Complete each exercise 10x

EXERCISES: Bent Over Flys Reverse Lunge + Drinky Birds Squats Single Leg Overhead to High Knees Deadlifts

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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Wanna turn your RESOLUTIONS into REALITY? Well, Killer B, let's go for a nice WALK and talk all about it! I've got five simple (but not easy!) steps to help you make 2019 your best year yet:

1.) PICK your resolution - talk with a friend and really pick it apart! Why do you want this? What will be different in your life? How will you make it happen?

2.) START at the finish line and work backwards - get realistic about how long it will take and what you'll need to do.

3.) Deconstruct your past SUCCESSES and FAILURES - this information is critical to your future success and can help you plan what you'll do.

4.) Make a PLAN - either on your own or with help. (Want a plan? I've got plenty - http://goo.gl/AqoKqd )

5.) Get ACCOUNTABILITY - you need friends, family, co-workers or random strangers on the internet to keep you going when the work gets tough. (Want internet friends? Join my Facebook group - https://goo.gl/fqtMXU )

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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Let's go for a 1.5-mile WALK + RUN while we chat about how to get what you want from your fitness or running goals.

Level TWO | 1 minute intervals | Cardio | 200 calories

This deceptively easy topic actually has a lot of mindset layers, that can be broken down into three simple steps:

Knowing what you want vs. what you think you deserve or what others expect of you Allowing yourself to dream of what you truly want and discovering the underlying habits of how to get there Starting on those habits NOW, rather than waiting for "someday."

Set Up: Interval timer is set for one minute, to be used however works best for you

Exercises: WALKING RUNNING

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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Killer Bs, let's talk about GRATITUDE! In fact, let's meditate on that topic while we're going for a lovely steady state WALK, JOG or RUN (you pick the pace)!

LEVEL THREE | Steady state CARDIO | 175 - 200 calories

Sometimes, we need a moment to collect our thoughts on what we love about ourselves, and that's exactly what we're doing during today's workout. With a series of prompts, we're reflecting on the duality of gratitude and how you can be grateful for things that you still want to improve.

💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 SUGGESTED STACKER: https://youtu.be/slyxyOOMNXk 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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Let's go for a WALK! And while we're sweating, let's chat about how to burn MORE CALORIES, so you can reach your weight loss and fitness goals.

Level TWO | All WALKING | Cardio | 250 - 300 calories

As per usual, I've got the unvarnished (aka, not exactly what you want to hear, but good for you) truth about exercise, metabolism, losing weight and burning calories. Here's the dealio with:

HOW to estimate the number of calories you're burning during a workout WHY your heart rate is the best indicator of calories burned WHAT activities increase your heart rate, and WHY your "max heart rate" isn't what you're aiming for

Along the way, I've also got a couple of side rants about trainers who want you to get in the "cardio zone" and the dangers of using ankle weights. Yay!

💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx

Round out your workout with these add-ons: 😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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Hey, let's talk about getting OLDER! That's an exciting topic, right? I know. But we're going to chat about it anyway, and we'll go for a really lovely WALK + RUN at the same time with generous intervals.

Level THREE | 2:00 RUN + 1:00 WALK | 200 calories

I have good news and bad news about your athleticism, and believe me when I tell you that I'm going to deliver it bluntly!

The bad news: 👵 We were (with some exceptions) at our athletic peak at age 30. 👵 We have a LOT more life (hopefully) after age 30 than before. 👵 We have to deal with this fact by grieving and eventually accepting our physical decline

The good news: 👵 You can enjoy your athleticism without trying to improve on it. 👵 You can try new things and experience the thrill of getting better at those things for many years

The part where I start to cry: 👵 I'm kind of still in the middle of grieving (for several things, not just the loss of youth!), and I don't have it all figured out just yet, so I'd love to hear from you. Wherever you are on the "bell curve of life" YOU have experience that's worth sharing, so please do! Leave a comment!

💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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We're going for an indoor WALK + RUN while talking about how CROSS-TRAINING can help you get fitter, stronger + FASTER (because we all wanna get BETTER, right?)

Level THREE | 1-minute intervals WALK + RUN | 200 calories

While burning somewhere nearabouts 200 calories (depending on your current weight, level of fitness, and how you use the walking and running intervals), we'll chat about:

👉 WHY you need to be doing cross-training (it's more important than you think!) 👉 WHAT "counts" as cross training (almost everything!) 👉 and HOW MUCH you should be doing to get the best results (you'll probably be surprised at my answer!)

RESOURCES I MENTION DURING THE WORKOUT:

All about CORE STRENGTH (walk + run): https://youtu.be/SyEqmOGsEmI

CORE Workouts for RUNNERS (playlist): https://www.youtube.com/playlist?list=PLxEW_OukMMsp4_22PYDTtMqjfNn5FQrm9

Faster Running in 14 Weeks (core + strength exercise program): https://pahla-b-fitness.dpdcart.com/product/127283

💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 SUGGESTED STACKER: https://youtu.be/SyEqmOGsEmI 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

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🌐 Website: http://pahlabfitness.com/

Think you have to eat less and move more to lose weight? NOPE!

I've got the straight skinny on how to lose weight sensibly with moderate exercise and the RIGHT number of calories (it might not be less than you're eating now!)

The FAST FACTS: Level ONE | All WALKING | 150 calories

On today's Let's RUN podcast, we're chatting about the real truth of losing weight while going for a terrific 15 minute WALK:

Why WALKING is the world's most perfect exercise How to get STARTED How to get BETTER Why you don't have to do MORE The REAL secret (it's not a secret) to losing weight, and WHEN and HOW to add in running (if you want to)

Set Up: No intervals, no timer, just regular ol' walking at a nice pace

💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 SUGGESTED STACKER: https://youtu.be/LCZbJ-DEiBM 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

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We've ALL been there - you've got a big goal, you're kind of (more or less) aiming for it, but it's hard and you're not sure what to do, and it just feels like you're FAILING.

The FAST FACTS about this workout: Level THREE | 1:2 Walk + Run INTERVALS | 3700 steps | 200 calories

Killer B, I know a little (okay, a LOT) about failing, and I promise you: You've GOT this!

We're going for a wonderful, challenging WALK + RUN (with intervals of one minute and two minutes that you can use whichever way works for YOU) today while we talk about how to ditch that feeling of failure and move toward success.

runspiration

🙌 REFRAME your thinking with positive words instead of negative ones 🙌 MEASURE your success against yourself, rather than comparing with others (this is SO important!) 🙌 KEEP GOING, even when you're not sure what steps to take

You have everything you need to succeed inside you, my friend!

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

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📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

In a BAD MOOD, Killer B? Me, too! And I have just the thing for both of us - a vigorous, 20 minute WALK where we're chatting about how exercise (and, specifically, THIS workout!) can help you feel better fast. Among the rambling topics (seriously ... as mentioned in the beginning of the video, I wasn't really feeling my best!) covered:

👉 ENDORPHINS - what they are, why we love 'em and what you need to do to get 'em flowing! 👉 WALKING - why it's almost always your best bet on a bad day 👉 ETC. - there was a lot of this and I was actually going to re-record the workout because it was so rambly, but upon further reflection, I think it might be a really nice distraction from whatever put you in YOUR bad mood! Right?

Level TWO | All WALKING, all standing | 200 calories

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/0Op3KTuK_6A 😅 SUGGESTED STACKER: https://youtu.be/U119wZYWGGg 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

CONGRATULATIONS! You've met (or are about to meet) your BIG GOAL! But... ummm... now what? There are so many people who want to talk to you about how to set your goals, how to get your goals, how to CRUSH your goals! But afterward? That's a whole 'nuther story, and how you handle the "after" is super important, too!

FAST FACTS for this workout: Level TWO | 1 minute intervals | 1.5 miles, 3200 steps | 200 calories

So, let's talk about your AFTER, while we're going for a 20 minute WALK + RUN with one minute intervals (that you're welcome to use any way you please).

Here's what I've learned about what it feel like AFTER meeting your (weight loss, running, fitness, business, personal or any other) goal:

👉 There's ALWAYS a "let down" feeling 👉 You gotta embrace the down time, and 👉 THIS is what you need to do next (have you done it already?)

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/drCitGWE1SE 😅 SUGGESTED STACKER: https://youtu.be/egQ31TTU2c4 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

Oh, Killer Bs, do I have a STORY for you! Last weekend, I ran a 110k (68 mile) ultramarathon, and even though I finished - yay! - I also STRUGGLED. Like, a LOT. And this is the story of my struggle, told while we go for a really gently-paced 40 minute WALK (you can totally run if you'd prefer, it's up to you).

Level THREE | Steady State CARDIO | 375 calories | 4500 steps

Ultimately, in spite of the struggle, this is a story of triumph and the lessons I learned from running a ridiculously long distance:

👉 Your struggle is trying to tell you something 👉 Consistency is always the answer 👉 The only way to get out of a struggle is to get THROUGH it

Other videos and resources mentioned in this podcast: The Let's RUN podcast playlist: https://www.youtube.com/playlist?list=PLxEW_OukMMspWIB_XL54luy5yDODs9zFc The episode where we talk about "intestinal issues": https://youtu.be/vcViMQJ9d_U

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/drCitGWE1SE 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

Killer B, if you've been thinking about learning to RUN, I have just the workout for you! This super quick, super informative WALKING + RUNNING workout is the perfect place to start. We'll get in about 1,000 steps while we chat about starting small, keeping it slow, making it FUN and being kind to yourself during the process.

🤩 If you're brand new to exercising, this workout is enough on its own (yes, seriously).

🤩 If you've been working out for a while and want to learn how to run as something fun and new, add this video on to the end of your regular exercise routine.

Wanna learn more about getting started? I've got a follow along program that can take you from walking to running in just 12 weeks. Grab a FREE WEEK here 👉 https://goo.gl/kqjMxJ

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/drCitGWE1SE 😅 SUGGESTED STACKER: https://youtu.be/Ficy6C3oMW4 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

SUBSCRIBE to my YouTube channel for new #homeworkouts ➭ http://goo.gl/C9CG6w

// RESOURCES

🎧 Let's RUN Podcast on SoundCloud ➭ https://goo.gl/jvjZVB 🎧 Let's RUN Podcast on iTunes ➭ https://goo.gl/R3Wfnb 🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness 😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness 📆 WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

It's the Let's RUN podcast, where we chat about fitness matters that matter to YOU, and today I have four simple (but not easy!) things to consider when you want to GET BETTER at... ANYTHING. Wanna lose weight? Do this. Wanna run faster or farther? Do this. Wanna eat healthy or get stronger or be fitter? Do this:

👉 Pick ONE thing to get better at 👉 Figure out EXACTLY where you want to be when you're done 👉 Break, break, break it down! 👉 Go hard and then CUT BACK

Hey, while we're talking, we're also getting a fantastic CARDIO workout, with a li'l bit of running and walking. I've got the handy-dandy Gymboss set for 90 seconds and 30 seconds, and it's your choice how you use those intervals (I'm running and then walking).

Level TWO | No Equipment | All Standing | CARDIO | 250 calories

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/drCitGWE1SE 😅 SUGGESTED STACKER: https://youtu.be/d8xaGZ4qgwM 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

// RESOURCES

🎧 Let's RUN Podcast on SoundCloud ➭ https://goo.gl/jvjZVB 🎧 Let's RUN Podcast on iTunes ➭ https://goo.gl/R3Wfnb 🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness 😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness 📆 WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

Killer Bs, we're going for a nice, gentle WALK or RUN today (the pace is totally up to you), while we talk about something super important to your health and fitness: RUNNING WITHOUT YOUR SHIRT. 😲 I know that doesn't sound critical, but I promise you, there's plenty more to it! This isn't just about your shirt, but a conversation about learning to love yourself, speaking nicely to yourself and how important these skills are on your weight loss and life journey.

My Stats: 3200 steps 200 calories burned

Level TWO | No Equipment | All STANDING | All CARDIO

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/drCitGWE1SE 😅 SUGGESTED STACKER: https://youtu.be/uH3xksv69-Q 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

SUBSCRIBE for new #homeworkouts ➭ http://goo.gl/C9CG6w

// RESOURCES

🎧 Let's RUN Podcast on SoundCloud ➭ https://goo.gl/jvjZVB 🎧 Let's RUN Podcast on iTunes ➭ https://goo.gl/R3Wfnb 🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness 😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness 📆 WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

Killer B, the only way to learn how to run faster is to RUN FASTER, and that's just what we're doing. This quick 15-minute workout is just what you need to train your body for SPEED. We're doing a 2-minute warm up jog, 4-minute speed interval, 2-minute jogging recovery, a second 4-minute speed interval, then a 2-minute cool down. This is the kind of TOUGH work, mentally and physically, that will make you a better, faster, stronger runner.

My Stats: 2500 steps, 175 calories

Level FOUR | All STANDING | No Equipment | High Intensity CARDIO

😅 WARM UP: https://youtu.be/8HVt4xF8tns 😅 FINISHER: https://youtu.be/drCitGWE1SE 😅 SUGGESTED STACKER: https://youtu.be/LCZbJ-DEiBM 😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

SUBSCRIBE for new #homeworkouts ➭ http://goo.gl/C9CG6w

// RESOURCES

🎧 Let's RUN Podcast on SoundCloud ➭ https://goo.gl/jvjZVB 🎧 Let's RUN Podcast on iTunes ➭ https://goo.gl/R3Wfnb 🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness 😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness 📆 WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

I know you know all about setting goals, and you've probably heard of setting SMART goals. But, sometimes, getting to any of your goals just seems tough. Do you know why? Well, I've got some answers for you, Killer B!

We're WALKING in place for about TWO MILES while we chat about setting SMARTER GOALS - the kind you can actually achieve. The process is simple, but (you know I'm going to say this, right?) not exactly easy. But I promise, it's something you can do!

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

My Stats: 4100 steps 275 calories burned

WORKOUT SETUP: There are NO intervals - walk, jog or run at your own pace

MAIN WORKOUT: WALK :)

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

PATREON ➭ https://www.patreon.com/PahlaBFitness

PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

Are you ready to GO LONG? Then let's talk about that while we WALK + RUN! Today's 40 minute INDOOR RUNNING workout includes generous intervals and a great conversation about the good, the bad and the ugly of increasing your running distance.

Learn all about 👉 How running longer will NOT help you lose weight 👉 What to expect when you start to push your mental and physical limits 👉 Setting realistic goals 👉 How to make a running plan

...and lots more! Because I have a LOT to say on this topic!

RESOURCES MENTIONED: My Running Injuries: https://youtu.be/gi0ENjbiE-A

10-Week 10k Running + Workout Plan: https://goo.gl/hz9oVH

13 Weeks to 13.1 Running + Workout Plan: COMING SOON!

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level THREE

Equipment: NONE / BODYWEIGHT

Time: 40 minutes

My Stats: 6700 steps 375 calories

WORKOUT SETUP: Intervals are set for 1 minute of WALKING and 3 minutes of RUNNING, which you can swap

MAIN WORKOUT: WALK + RUN, repeat :)

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for walking and running with me!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

Can I be honest with you? This FITNESS MINDSET podcast is actually for ME this week! My dear Killer Bs, I am just as guilty (maybe even more so) as the next of us of getting part way to a big goal, fizzling out and then STARTING OVER. I know you do it, too, so let's TALK about it! And then - even better - let's DO something to STOP this pattern!

Oh, yeah, and let's go for a really refreshing, brisk TWO MILE INDOOR WALK + RUN while we're at it! I've got the interval timer set for TWO MINUTES of walking and ONE MINUTE of running, which you can totally do the other way around.

While we're getting our sweat on, let's chat about 👉 The REAL reason you feel like starting over. Hint: it's not that you're NOT making progress toward your goal. 👉 The many, many, MANY ways this self-sabotage might show up in your life. 👉 Three simple (but not necessarily EASY) steps you can take to STAY ON TARGET with your goals!

When you're ready, I'm ready - Let's RUN!

Mentioned in this podcast: 30 Minute 2+ Miles INDOOR WALK + RUN Workout | Tracking PROGRESS Toward Your GOALS https://youtu.be/_6-vvpE4v3s

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

My Stats: 275 calories burned 3700 steps

WORKOUT SETUP: Intervals are set for TWO MINUTES and ONE MINUTE

MAIN WORKOUT: WALK + RUN, repeat :)

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for WALKING + RUNNING out with me!

PATREON ➭ https://www.patreon.com/PahlaBFitness

PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

Be sure to leave a COMMENT, I love to hear from you!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

It's the Let's RUN podcast with Pahla B, where we learn to run one interval at a time! Today, we've got nice challenging intervals of 3 minutes and one minute (I'm walking for one and running for three, but you can do what suits YOU) and we're chatting about CORE STRENGTH.

👉 WHAT is your CORE? Hint: it's not just your abs! 👉 HOW should you WORK it? There's way more to it than sit ups. 👉 WHY should you WORK it? You want to run faster and stronger, right? 👉 WHO needs to work it? Pretty much everybody, but especially RUNNERS! 👉 WHEN should you work it? Oh, you'll have to listen to the podcast to learn the answer to this one! :)

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level THREE

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

My Stats: 3500 steps 225 calories

WORKOUT SETUP: Interval timer is set for 3 minutes and 1 minute

MAIN WORKOUT: WALKING + RUNNING

SUGGESTED STACKER: https://youtu.be/_wPtRoDqggQ

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for WALKING + RUNNING with me!

Be sure to leave a COMMENT, I love to hear from you!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

I know nobody actually wants to talk about LOSING FITNESS, but the fact is, it happens to all of us sometimes. So let's chat about HOW + WHY you might lose fitness, and (more importantly) WHAT you can DO about it! Oh, and we'll go for a WALK + RUN, too, with fun + manageable ONE MINUTE INTERVALS. :)

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 25 minutes

My Stats: 2500 steps 200 - 250 calories burned

WORKOUT SETUP: Walk run intervals are set for 1 minute

MAIN WORKOUT: Walk + run, repeat :)

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me!

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Be sure to leave a COMMENT, I love to hear from you!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

Let's go for a WALK! During this self-paced WALKING workout, we're chatting about meeting your goals and the mindset shift that will take you away from thinking that they're HARD, and move you toward reaching them.

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level ONE

Equipment: NONE / BODYWEIGHT

Time: 25 minutes

My Stats: 250 calories burned 3800 steps (just under 2 miles)

WORKOUT SETUP: There are no intervals for this workout

MAIN WORKOUT: WALK! :)

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for walking with me!

We're doing something a little different today! While we're RUNNING, we'll be doing some meditation on our mental and physical fitness. I hope you enjoy it!

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level THREE

Equipment: NONE / BODYWEIGHT

Time: 15 minutes

MY STATS: 3,000 steps 150 calories burned

MAIN WORKOUT: RUNNING :)

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for running with me!

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Be sure to leave a COMMENT, I love to hear from you!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

Wanna know how to get the MOST BENEFIT from your MODIFIED workout? I've got the inside scoop on everything you need to know! We're going for a quick 15 minute WALK and RUN with one minute intervals while we chat about burning calories, toning muscles and doing the "wrong" things with your workout (hint: you're NOT doing anything wrong!)

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 15 minutes

My Stats: 150 calories burned 2,000 steps

RESOURCES: How Many Calories are You REALLY Burning? https://youtu.be/L3x12G5vOBM

Learn to RUN at HOME Program: https://goo.gl/kqjMxJ

WORKOUT SETUP: Interval timer is set for one minute

MAIN WORKOUT: RUNNING + WALKING; repeat :)

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for walking + running with me!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

Let's go for a WALK (or RUN) and talk about how to LOSE BELLY FAT. The truth is, Killer B, there's a LOT that's going on with abdominal fat, and there's not one simple answer that will work for everybody. While we're walking at a comfortable pace, we'll cover

👉 What is belly fat and what WON'T work to reduce it (you might be surprised to hear some of these!)

👉 What CAUSES belly fat (and what doesn't)

👉 The best things (yes, plural) can you do to LOSE belly fat

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

Calories Burned: Approximately 250 - 300, depending on your pace

Steps: Approximately 2500

MAIN WORKOUT: All walking, or all running if you prefer; no intervals

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for WALKING with me!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

So you've signed up for your FIRST 5k race, and now you're thinking, "How the heck am I going to train for this thing?" But don't worry, Killer B, I've got you covered. Today we're chatting about all the non-technical aspects of running and racing, like

👉 remembering that we do this for FUN! 👉 deciding what your REAL goals are for your race (it might not be as obvious as you think!) 👉 practicing for confidence 👉 letting go of perfectionism

Want more brass tacks than this? Grab 12 Weeks to Your First 5k here: https://goo.gl/G2ZeSR

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

My STATS: 2250 steps 195 calories burned

WORKOUT SETUP: Interval timer is set for 30 seconds of WALKING and 30 seconds of RUNNING

MAIN WORKOUT: Walk + Run, repeat :)

Suggested STACKER: https://youtu.be/W4OzyL5iKyE

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

If there's one question I get asked more than any other, it's this one: HOW MANY CALORIES DOES THIS WORKOUT BURN? And, honestly, I can't tell you! Nobody can. Burning calories is as individual as you, and the numbers we fitness trainers come up with are ALWAYS an estimate.

So, let's chat about what that means for you, and how you can still lose weight and get fit with "fuzzy numbers." We're WALKING for about TEN MINUTES (which I mention in the intro is going to be about a mile, but I overestimated how much I had to say on this topic - we're probably covering somewhere between a half to three-quarters of a mile), and burning ABOUT 100 calories. More or less. :)

RESOURCES: How Much CARDIO do you Need? https://youtu.be/U119wZYWGGg How to Get MORE RESULTS by DOING LESS https://youtu.be/_wPtRoDqggQ The Best Way to Get RESULTS from your Walking + Running Routine https://youtu.be/d8xaGZ4qgwM Learn to RUN at HOME Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

Warm Up: https://youtu.be/8HVt4xF8tns

Difficulty: Level ONE

Equipment: NONE / BODYWEIGHT

Time: 10 minutes

Calories Burned: 75 - 125

My Stats: 1200 steps 95 calories burned

MAIN WORKOUT: Walking and talking :)

FINISHER: https://youtu.be/drCitGWE1SE

Cool Down: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Want to RUN, but can't right now because you're INJURED? Have no fear (and no load-bearing!), this week's Let's RUN podcast is all SEATED! That's right, we're WALKING and RUNNING while sitting in a CHAIR. And, apropos to the situation, we're chatting about how to DEAL with RUNNING INJURIES. I've got advice, tips, and many (many!) personal stories about my own history of INJURY.

Warm Up: INCLUDED

Difficulty: Level ONE

Equipment: STURDY SEATED SURFACE

Time: 25 minutes

My Stats: 3000 "steps" 175 calories burned

WORKOUT SETUP: Timer is set for 1:30 WALKING + :30 RUNNING

MAIN WORKOUT: Walk + Run; repeat :)

RESOURCES: More SEATED workouts - https://goo.gl/XTf3Tq Release Muscle Tension with a FOAM ROLLER - https://youtu.be/OYCzWhI9R0E Self Massage with a TENNIS BALL - https://youtu.be/M9VupobsKJ0

Cool Down: https://youtu.be/Si2h_AafDB0

Thanks for RUNNING with me!

Be sure to leave a COMMENT, I love to hear from you!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

It's RACE DAY, Killer Bs, and we are running a 5k PR - finishing under 45 minutes (approximately 14:25 minutes/mile pace)! With tips, a killer strategy, some funny stories and a very thorough warm up included, we're going to RUN or JOG for the entire 3.1 miles. Lace up your shoes (or not, LOL) and let's RUN!

Warm Up: INCLUDED

Difficulty: Level THREE

Equipment: NONE / BODYWEIGHT

Time: 55 minutes total, including 10 minute warm up

My Stats: 5,430 steps 450 - 500 calories burned

WORKOUT SETUP: Timer is set for 3 minute intervals for a "surge and settle" method.

MAIN WORKOUT: Run and have fun :)

Cool Down: Gentle walking to reduce heart rate is included, more thorough stretching can be found here: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

It's the Let's RUN podcast and this week we're chatting about the ONE QUESTION you need to ask yourself that will help you reach ALL of your running and fitness goals! And? We're going for a tough little run, too! If you want to run faster, you need to practice running faster, so that's what we're doing. Called a TEMPO or THRESHOLD pace run, this indoor running workout will help you push your limits at any distance.

RESOURCES: What if you DON'T have a GOAL? ➭ https://youtu.be/G6y1pXfwl4Q Tracking PROGRESS Toward Your Goal ➭ https://youtu.be/_6-vvpE4v3s My Weight Loss Story ➭ http://pahlabfitness.com/2015/09/16/dont-try-this-at-home-my-journey-to-clean-eating/ The SECRET to My Running SUCCESS ➭ https://youtu.be/W4OzyL5iKyE

My Stats: 4300 steps 375 calories burned

Warm Up: https://youtu.be/_nsespdWCbk

Difficulty: Level THREE

Equipment: NONE / BODYWEIGHT

Time: 35 minutes

Calories Burned: 300 - 350

WORKOUT SETUP: Interval timer is set for five minutes

MAIN WORKOUT: After a five minute warm up run or jog, run for 25 minutes at a comfortably hard pace, then cool down for 5 minutes

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

If you're trying to LOSE WEIGHT, you've probably been given lots of advice about not going on a DIET, but changing your LIFESTYLE - but is that really the best way to get the scale moving? On this week's Let's RUN podcast, I have some surprising advice about how to reach your weight loss goals AND - bonus! - we're going for a terrific 20 minute INDOOR (or outdoor!) WALK + RUN!

Warm Up: INCLUDED

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

My Stats: 2200 steps 200 calories

RESOURCES: 🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ How Much CARDIO do You Need? Podcast ➭ https://youtu.be/U119wZYWGGg

WORKOUT SETUP: Interval timer is set for 1 minute

MAIN WORKOUT: WALKING + RUNNING; repeat :)

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ WEBSITE: http://pahlabfitness.com/

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Let's go for a RUN (and WALK) while we chat about what it takes to run a MARATHON! I have practical advice about both the physical and mental aspects of how to run 26.2 miles!

Warm Up: LINKED https://youtu.be/_nsespdWCbk

Difficulty: Level THREE

Equipment: NONE / BODYWEIGHT

Time: 35 minutes

My Stats: 4,000 steps 325 calories burned

Resources: 🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ My MARATHON Failures ➭ https://youtu.be/W4OzyL5iKyE My MARATHON Success ➭ https://youtu.be/ZOeCYK7ToME

WORKOUT SETUP: Interval timer is set for 2 minutes of RUNNING and 30 seconds of WALKING

MAIN WORKOUT: RUN + WALK; repeat :)

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ WEBSITE: http://pahlabfitness.com/

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Hooray, it's STORY TIME! We're going for a great 25 minute WALK and RUN while chatting about my first 5k, almost 11 years ago. 30 second intervals are perfect for getting YOUR best workout, which will cover about two miles.

Warm Up: INCLUDED High Knees Booty Kickers

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 25 minutes

My Stats: 3300 Steps 200 - 250 Calories Burned

Resources: 🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

WORKOUT SETUP: Interval timer is set for 30 seconds.

MAIN WORKOUT: WALKING + RUNNING

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ WEBSITE: http://pahlabfitness.com/

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Let's go for a WALK + RUN while we talk about CARDIO - how much do you really NEED in your workout routine? My advice might just surprise you. :) The fact is, IT DEPENDS! What kind of cardio are you doing? What are your goals? Where are you on your personal fitness journey? And what do you ENJOY doing?

Warm Up: INCLUDED High Knees Booty Kickers

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

Calories Burned: 150 - 200

Steps: 2,000

Resources: 🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ FUN + effective at-home WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

WORKOUT SETUP: Interval timer is set for 1:30 WALKING and 30 seconds of RUNNING (which you are welcome to do the other way around!)

MAIN WORKOUT: WALK + RUN; repeat :)

Cool Down: LINKED https://youtu.be/V2CTHi7R6Pc

FREE 5-Day MINI CHALLENGE ➭ https://goo.gl/NKadCN

Be sure to leave a COMMENT, I love to hear from you!

★ WEBSITE: http://pahlabfitness.com/

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Ever feel like the only person in the world who DOESN'T have a GOAL? Well, Killer B, you are not alone! There are plenty of reasons why you might find yourself goal-less right now, and I have some heartfelt advice for you to help you move forward, with or without a goal. Plus, we're going for an INDOOR WALK and RUN! :)

Warm Up: INCLUDED High Knees Booty Kickers

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

My Stats: 2,000 steps Approximately 175 - 200 calories burned

WORKOUT SETUP: Interval timer is set for 2 minutes and 1 minute; I went WALKING for 2 and RUNNING for one, but you can do them the other way around!

MAIN WORKOUT: WALK + RUN; repeat :)

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

We're going for a WALK with manageable RUNNING intervals, while we talk about the best way to TRACK PROGRESS toward your health and fitness GOALS.

Warm Up: High Hand High Knees Booty Kicker Arm Crossers

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

My Stats: 3400 Steps 275 Calories Burned

Resources: You Don't Have to Eat HEALTHY FOOD to LOSE WEIGHT Podcast ➭ https://youtu.be/lr-eW2tlZ4w

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

WORKOUT SETUP: Interval timer is set for 1 minute of WALKING and 30 seconds of RUNNING; you're welcome to use the intervals the other way around!

MAIN WORKOUT: WALK + RUN; repeat. :)

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

I know, it's unconventional advice, but it's TRUE: you can get MORE (and better!) RESULTS from your walk + run program by DOING LESS. During our very BEGINNER-friendly WALKING workout (where we get progressively faster each minute), we'll talk all about adjusting the intensity of your workouts to get the best results for YOU.

RESOURCES: Advice about taking CUTBACK days: https://youtu.be/d8xaGZ4qgwM

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

Warm Up: INCLUDED

Difficulty: Level ONE

Equipment: NONE / BODYWEIGHT

Time: 15 minutes

WORKOUT SETUP: Interval timer is set for 1 minute; each minute walk a little bit faster

MY STATS: 1000 Steps 100 Calories

MAIN WORKOUT: WALK. That's it! :)

Cool Down: INCLUDED

Be sure to leave a COMMENT, I love to hear from you!

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

We're going for a WALK today, Killer Bs, and talking about how you DON'T have to eat healthy foods to lose weight! Generous WALKING intervals with quick bursts (30 seconds) of RUNNING (or jogging or wogging or faster walking - it's up to you!) will get your heart pumping while the podcast topic gets your brain working.

Sponsor a workout with PATREON ➭ https://www.patreon.com/PahlaBFitness

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

Warm Up: NOT INCLUDED

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

WORKOUT SETUP: Interval timer is set for 1:30 of WALKING and :30 of RUNNING, which you are totally welcome to do the other way around!

MY STATS: 2000 steps 200 calories

MAIN WORKOUT: WALK + RUN; repeat :)

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Wanna know how to make all your FITNESS WISHES come true? I've got a simple (but not easy!) trick for you! Enjoy this beginner-friendly INDOOR RUN + WALK as a follow-along workout or download the audio-only podcast (links above).

Warm Up: NOT INCLUDED https://youtu.be/_nsespdWCbk

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

My Stats: 3000 steps 200 calories

WORKOUT SETUP: Timer is set for intervals of 2 minutes (running for me, you're welcome to choose your own pace) and 1 minute (walking)

MAIN WORKOUT: RUN + WALK; repeat :)

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

Sponsor a workout with PATREON ➭ https://www.patreon.com/PahlaBFitness

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

What is the IDEAL WEIGHT to start a RUNNING program? Is there such a thing? And what is a "real" runner, anyway? We're answering all these questions - and more! - on this week's episode of the Let's RUN podcast with Pahla B. Plus we're tackling 30 minutes of easy WALKING with a few gentle intervals of RUNNING.

Warm Up: High Knees Booty Kickers

Difficulty: Level ONE

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

My Stats: 2500 Steps 200 Calories

OTHER RESOURCES: 🏃🏡 Learn to RUN at HOME Complete 12 Week INDOOR Walking + Running Workout Program ➭ https://goo.gl/5JirwX

My journey to becoming a RUNNER ➭ http://pahlabfitness.com/about-me/

WORKOUT SETUP: There are no timed intervals for this workout, we're just enjoying a good cardio pace and some friendly conversation.

MAIN WORKOUT: WALK + RUN; repeat :)

Cool Down: https://youtu.be/kVdXgqSrMsk

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

This great 20 minute WALK + RUN workout is perfect for beginners, as we chat about getting in the BEST SHAPE of your life. What does that mean to you? And how motivating is it, really?

Warm Up: INCLUDED

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

WORKOUT SETUP: Interval timer is set for 30 seconds; feel free to use the intervals in the way that suits YOU best!

MAIN WORKOUT: WALKING + RUNNING; repeat :)

Cool Down: https://youtu.be/kVdXgqSrMsk

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Wanna know how to RUN FASTER? Here's how: by running faster. :) And also slower. We're tackling short, intense intervals of fast RUNNING with little recovery, and talking about how tough (and necessary) it is to push yourself outside your comfort zone to meet all your running and fitness goals.

Warm Up: High Knees Booty Kickers Side Stretches Calf Step Backs

Difficulty: Level FOUR

Equipment: NONE / BODYWEIGHT

Time: 40 minutes

My Stats: 4600 steps 450 calories

WORKOUT SETUP: 10 minute warm up, 10x 1-minute speed intervals with 30-second recovery, 10 minute cool down

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Let's WALK + RUN and let's TALK about running! :) Have you started to think about where your new "running thing" might take you? I've been on a surprising journey with my health, my weight, my eating, my relationship with my body and more - all because I started running! Where do you suppose running might take YOU?

RESOURCES: Why do YOU Run Podcast: https://youtu.be/zoQhKQShNcU

Warm Up: INCLUDED

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

My Stats: 2900 Steps 225 Calories Burned

WORKOUT SETUP: Interval timer is set for 1 minute of WALKING and 20 seconds of RUNNING

MAIN WORKOUT: WALK + RUN; repeat :)

Cool Down: https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Killer Bs, I'm excited that you are ready to learn the secret to my running success, so let me just tell you straight up: the real secret is the fact that I have FAILED! A lot! :) And I know that's a tough topic! But today, let's talk about failure - what it's like, why it's inevitable (yeah, sorry about that), what you can learn from it, and why it's not the end of the world. In fact, failing can HELP YOU meet and smash your goals!

RESOURCES: Smash Your Goals podcast: https://youtu.be/ZOeCYK7ToME Learn to RUN at HOME workout program (free week): https://goo.gl/kqjMxJ Learn to RUN at HOME comprehensive 12-week workout program: https://goo.gl/5JirwX Personal Excellence Coaching with Pahla B: http://pahlabfitness.com/personal-excellence-coaching/

Warm Up: https://youtu.be/_nsespdWCbk

Difficulty: Level THREE

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

My Stats: 3675 Steps 300 Calories

WORKOUT SETUP: Interval timer is set for five minutes and one minute; you can choose which one is which, but I used the long interval for RUNNING and the short one for WALKING

MAIN WORKOUT: Run + Walk; repeat :)

Cool Down: https://youtu.be/V2CTHi7R6Pc

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

I have some surprising advice for you, Killer B. If you want to get RESULTS from your workout program (and who doesn't??), you need to CUT BACK your intensity. I'll tell you all about it while we WALK and RUN with gentle intervals!

OTHER RESOURCES MENTIONED IN THIS PODCAST

FREE 5-Day Mini Challenge: http://pahlabfitness.com/2017/10/22/minichallenge4/

Killer B Workout Programs: http://pahlabfitness.com/killer-b-workout-guides/

HOT100 100-Day Challenge Playlist on YouTube: https://www.youtube.com/playlist?list=PLxEW_OukMMsrbVLodxN1MhCluaz08gHU_

Warm Up: INCLUDED

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

WORKOUT SETUP: Interval timer is set for one and a half minutes of WALKING and 30 seconds of RUNNING

MY STATS: 3200 Steps ~ 250 calories

MAIN WORKOUT: Walk + Run; repeat as necessary :)

Cool Down: https://youtu.be/kVdXgqSrMsk

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Killer B, on today's 30 minute WALK + RUN episode of the Let's RUN podcast, we're talking about SETTING, MEETING and SMASHING your GOALS! It's STORY TIME - yay! - and I'm chatting about how I qualified for the Boston Marathon. Interestingly, this episode isn't really about running so much as it's about how I overcame years of failure by changing the way I set my goals.

We're going for an INDOOR (or outdoor, if you download the podcast!) WALK and RUN with generous 45-second intervals that you can use to set your own pace.

RESOURCES Mentioned in this Episode:

The story of the elephant and the rider ➭ https://youtu.be/X9KP8uiGZTs https://en.wikipedia.org/wiki/The_Happiness_Hypothesis https://www.amazon.com/Switch-Change-Things-When-Hard-ebook/dp/B0030DHPGQ/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1507745964&sr=8-1

My personal blog ➭ http://adventuresofanaverageathlete.com/california-international-marathon-cim-2016-race-report/

The marathon plan I love ➭ http://www.coolrunning.com/engine/2/2_4/128.shtml

My STATS: 3500 steps 295 calories burned

Warm Up: NOT INCLUDED

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 30 minutes

WORKOUT SETUP: Interval timer is set for 45 seconds

MAIN WORKOUT: RUN + WALK; repeat :)

Cool Down: NOT INCLUDED

Be sure to leave a COMMENT, I love to hear from you!

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

Sponsor a workout with PATREON ➭ https://www.patreon.com/PahlaBFitness

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Switch: How to Change Things When Change Is Hard

Let's go for a WALK with a little bit of RUNNING! Generous walking intervals help you build stamina and endurance while we chat about learning to run at home. Answers to your beginning to run questions, including (but not limited to, because I got off-topic a few times!):

What's the best RUNNING FORM for indoor running? What are the differences between INDOOR and OUTDOOR running? How to PROGRESS safely and steadily How to get better faster What if I don't like to run?

OTHER RESOURCES:

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

🏃🏡 Learn to RUN at HOME Complete 12 Week INDOOR Walking + Running Workout Program ➭ https://goo.gl/5JirwX

Pahla B Fitness website ➭ http://pahlabfitness.com/

Pahla B Fitness YouTube channel ➭ http://goo.gl/C9CG6w

Warm Up: INCLUDED

Difficulty: Level TWO

Equipment: NONE / BODYWEIGHT

Time: 20 minutes

My Stats: 2100 STEPS 150 Calories Burned

WORKOUT SETUP: Interval timer is set for 45 seconds of WALKING and 15 seconds of RUNNING

MAIN WORKOUT: Walk + Run; repeat :)

Cool Down: https://youtu.be/kVdXgqSrMsk

★ FACEBOOK: http://goo.gl/zBKGjy ★ INSTAGRAM: http://goo.gl/tytrte ★ PINTEREST: https://goo.gl/yZL0bN ★ STRAVA: http://goo.gl/eX8x66

The hardest thing about LEARNING TO RUN is just having the courage to give it a try! This quick and simple 10 minute WALK will build your confidence that you - yes, you! - can start to run. We’re chatting about walking and how I learned to run, while adding in a few very short RUNNING PICKUPS so you can see what this running thing is all about.

Welcome to the Let's RUN with Pahla B Fitness podcast, your weekly INDOOR WALKING + RUNNING workout. This week we're using 30 second intervals for your choice of walk-run and talking about the all important question, "Why Do You RUN?"

In no particular order, I run for at least these five reasons: To lose weight Because it's simple To change the way I think about myself To be competitive in a constructive way To spend time being selfish

Be sure to leave a comment! Why do YOU run?

Check out the show notes on PahlaBFitness.com for links to everything mentioned in the podcast and other resources.

This quick, ten minute WALKING + JOGGING workout is all about getting your heart rate and confidence up - there are no formal intervals, or pressure to go faster, just the friendly company of a trainer who remembers what it was like to learn to run.