Q+A Friday: Recent Episodes
Q+A Friday
This past Monday, during a live Zoom event, I shared my best tips and tricks for JOURNALING your way to successful weight loss – and now the replay is available for you!During this hour-long class, you’ll learn:-Why journaling is the REAL SECRET behind successful weight loss-What you ACTUALLY get from your journaling practice-My SUPER DETAILED, can’t-go-wrong formula to start journaling todayIf you’ve been feeling stuck on the “manage your mindset” piece of the weight loss puzzle, this episode is for YOU!
Wanna know how to get your GOAL, with a straightforward formula that works for everything from weight loss to building a business to having loving relationships, or anything else you want for yourself? Well then, this is the podcast episode for you!This past Monday, during a LIVE Zoom event, I revealed my exclusive “Get Your GOAL” formula (that I’ve only previously shared in my paid membership group) so YOU can get your goal. Enjoy this replay, where you’ll learn:👉 The REAL trajectory of goal-getting (hint: it’s not a straight line!)👉 Why having a DIFFICULT TIME is actually great news👉 The MOST IMPORTANT THING to know before you get started (even if you’ve already started)Want some community support and expert coaching on your weight loss journey? Join the Get Your GOAL group here: https://getyourgoal.pahlabfitness.com/
You’ve got questions about CALORIES, and this masterclass replay has the answers! Tune in now to learn:🧐 What CALORIES do for you🧐 Where to focus your WEIGHT LOSS efforts🧐 How to CALCULATE your calories accurately🧐 When to ADJUST your calories, and🧐 What to do if you’re NOT losing weightGet my PROVEN weight loss formula for women over 50, The 5-0 Method, here: https://pahlabfitness.com/Join the Get Your GOAL Coaching + Accountability Group here: https://getyourgoal.pahlabfitness.com/
You’ve got burning questions about weight loss, menopause, mindset and fitness, and I’ve got your answers!
In this replay of the most recent live Q+A, you’ll hear about:
The science and mindset of “calorie cycling” The BEST time of day to exercise My favorite over 50 stretching routines (NO floor work!): https://youtu.be/u8Ekvv82pAA https://youtu.be/hoCiPfI4plo https://youtu.be/wpDBrHYH8pQ My personal workout routine The BEST way to eat your calories throughout the day The benefits of doing the same program over and over How the 5-OH Method works for EVERYBODY (any age, any gender): https://pahlabfitness.com/weight-loss-over-50/ Measuring vs. weighing
Lovely Bs, you asked so many GREAT questions during this fun and interactive Q+A session! Be sure to join the Pahla B email list to get invited to the next one: http://pahlabfitness.com/email/
In this replay: * Do you need "extra" training for weaker parts of your body? * What to do about shoulder clicking * How do I handle my workout clothing laundry? * Learning to take deeper breaths while exercising * How to manage today's energy level, when it fluctuates due to thyroid issues * Should you be lifting heavy weights or light ones? * The trouble with counting calories
Thank you to everybody who was able to attend and participate! 💛
I’m excited to share this fantastic replay of the latest Q+A session and a special invitation to join me LIVE on Zoom for our next one! This exclusive event will only be offered to Bs on my email list, so if we’re not already inbox buddies, hop on over to https://pahlabfitness.com/email/ right now and get signed up!
Q+A Friday, Ep. 89
03:50 - Can you talk a little bit about the Get Your GOAL group? Link: https://pahlabfitness.com/get-your-goal/
08:12 - I am 52 and am on two different medications that have a side effect of weight gain. Am I in a losing battle in trying to take off weight?
13:15 - Do you have any plans to put your tracking reminders, recommendations, etc. into a bound calendar that we can purchase?
14:34 - I am currently doing your Body Shaping Series and on several upcoming push days, I will be traveling. I think that taking it moderate during my trip and then resuming the push days when I return is the way to go. Do you agree? Link: Body Shaping Series https://pahlabfitness.com/programs/body-shaping-over-50/
15:54 - This current weight of mine is etched in my scale. I can’t budge the scale, although my body measurements are getting smaller. What should I do?
21:29 - Would you consider doing a live 10-minute session for us obese folks, where we can lean on something while we exercise?
24:23 - How do you exercise when you’ve damaged your foot? Link: Chair/Seated Workouts https://www.youtube.com/playlist?list=PLxEW_OukMMspitJJFyUzvCJk5XcaQmvtL
27:55 - How transferable is your content for younger people?
31:58 - How do we stop ruminating?
38:13 - When journaling, how do you stay in the present moment and not dive back into the past so much?
41:32 - I am 47 years old, am menopausal, and have back and knee pain. How can I strength train?
43:12 - Do you have any knee-friendly, waist- and butt-reducing exercises?
48:43 - Do you have specific things that you personally eat or don’t eat?
50:55 - Should we weigh our food in a raw or cooked state? My weight is stagnant.
52:39 - If we signed up to get your 5-0 Method, are we automatically on your email list?
53:30 - What kind of products do you use on your hair?
56:41 - To bra or not to bra?
57:44 - What is The 5-0 Method? Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/
Join the Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/
Cheers to your good health and fitness
What a fantastic time we had in this week’s Q+A session, chatting about healthy aging, calorie intake, dumbbell workouts, and getting up and down from the floor. Enjoy all this and more on the replay!
(NOTE: Q+A Friday will return in July after the rest of my home renovations are complete!)
Q+A Friday, Ep. 88
00:02:07 - Do we need to spread out calories throughout the day, or is it okay to eat them at one sitting? If I eat just once, will my body go into starvation mode?
00:06:26 - I find that I get so busy during the day that I often don’t get all my calories eaten. Should I eat up to my calorie target before bed, or would it be better to tell myself that I’ll do better tomorrow?
00:14:01 - In the past when I would complain about not losing weight, people would tell me that muscle weighs more than fat. Is that true? And if so, how?
00:20:34 - Would you consider putting together a series featuring heavier weight training? Link: Body Shaping for Women over 50 series https://pahlabfitness.com/programs/body-shaping-over-50/
00:24:50 - Is there a way I can find only your workouts that use weights? Link: Dumbbell workouts playlist https://www.youtube.com/playlist?list=PLxEW_OukMMsopWS7JTGxMm86Na5qELrCv
00:27:05 - Since getting up and down from the floor is such an important skill as we age, would you consider putting some of these moves into future workouts? Link: Empowering Core Workout For Older Women Functional Training at Home https://www.youtube.com/watch?v=SkH0nxbTaT0
Link: Balance for Beginners https://www.youtube.com/watch?v=vJyJ6X3SwNk&t=94s
00:32:19 - Variety helps me stay motivated while exercising from home. When releasing new workouts in the future, would you consider adding more varied equipment?
00:35:46 - Sometimes when I do arm circles in our warmups, I can hear my shoulder crunching. I’m told this is a normal part of aging. Are there any health risks for me when I do arm circles?
00:37:30 - I notice that I’m barely breaking a sweat during our cardio workouts. Does that mean I’m not working hard enough? Should I be tracking my heart rate?
00:41:50 - I’m stopping keto. How many fat grams do I need?
00:44:10 - How do you know how many calories to eat in a day? Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/
00:48:42 - I have to take it easy because I have an ankle injury. What workouts can I do? Link: Chair/Seated Workouts playlist https://www.youtube.com/playlist?list=PLxEW_OukMMspitJJFyUzvCJk5XcaQmvtL
00:49:58 - I’m back to working out and want to know if we can do another challenge like you’ve done in the past. Link: Weight Loss for Women over 50, 31 Day Challenge https://www.youtube.com/playlist?list=PLxEW_OukMMsrOqQAfvEzMPQycsixLejyx
Link: Walk Off the Weight for Women over 50 series https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S
00:51:00 - Can your seated workouts be done on a stability ball?
00:51:48 - How do we know if we’re at the right weight to begin the Body Shaping Series?
00:52:32 - On the days when I don’t do your videos, I play pickleball for two hours plus walk four miles. Should I eat more calories on the days I work harder?
Join the Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness.
You guys, I had another wonderful time in this session, providing As to your Qs! We covered all kinds of topics that often come up in middle age, such as motivation, soreness after exercising, and staying the course while on vacation. How about we get right to it?😊
Q+A Friday, Ep. 87
00:01:10 - Do you recommend any form of supplements for women going through menopause?
00:04:45 - Does my average daily calorie count reflect a slight caloric deficit? Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/
00:08:30 - I had a rib injury and am having a problem getting motivated to exercise. Any recommendations for me? Link: Ep. 238: How (and Where!) to Find Motivation https://pahlabfitness.com/ep-238-how-and-where-to-find-motivation-the-fitness-matters-podcast-with-pahla-b/
00:11:39 - How do you handle going to a friend’s house for dinner when you have no idea what will be served?
00:11:52 - How do you approach straying from your diet and exercise routine while on vacation?
00:20:16 - Is there a YouTube channel you would recommend for men over 60?
00:21:12 - I’m a 30-year-old male with respiratory medical issues. I want to lose weight and increase my fitness. Would your program help a young man like me, or would my needs be different?
00:25:51 - How do you combat incredible soreness after that first workout?
00:28:39 - Do you have any fitness or exercise advice for women with lupus?
00:33:30 - I’m new to working out. How do I know the order of your exercise videos? Pahla B, Fitness + Life Coach YouTube channel: https://www.youtube.com/PahlaBowers
00:35:36 - Do you think macros matter?
00:40:26 - Have you seen the recently-published study about morning exercising versus evening exercising? Any thoughts?
00:45:14 - My personal trainer had me doing sit-ups and now I have terrible tailbone pain. Could I have been doing them the wrong way?
00:47:58 - I’ve had a recent soft knee injury, and I find even your knee-friendly workouts to be too much right now. Is there anything else I can do? Link: Chair/Seated Workouts https://www.youtube.com/playlist?list=PLxEW_OukMMspitJJFyUzvCJk5XcaQmvtL
00:49:11 - I have a frozen shoulder. Can I still do your workouts with just one arm?
00:51:26 - When walking, do we always have to do the fast pace that you’re doing?
00:53:26 - I find that I’m at my maximum heart rate for 80% of your workouts. Is that bad?
00:56:59 - What’s the difference between “knowing your body” and laziness?
Join the Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness.
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness.
Join the Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness.
It’s so nice to be back with you for today’s fun and informative Q+A session! We’re touching on fascinating topics like weight loss, menopausal changes, and – you betcha😎! – mindset work. Let’s get to it!
Important note: Our next LIVE Q+A will be on Friday, May 20.
Q+A Friday, Ep. 84
00:04:14 - What is your opinion about eating grains in a weight loss journey? Link: The 5-0 Method (Weight Loss over 50) https://pahlabfitness.com/programs/the-5-0-method/
00:10:33 - In the 5-0 Method, you have a formula for water intake. Do you have such a thing for calories?
00:13:38 - I’m in the UK and am not able to download The 5-0 Method. Can you help?
00:14:55 - If we’re shorter than 5’ 2”, should we use the average of the five calculators to figure the right number of calories for The 5-0 Method?
00:15:26 - Where is your cute top from?
00:16:44 - How much sleep do you recommend?
00:18:49 - Regarding sleep, I sometimes have hot flashes and racing thoughts that keep me awake. I’ve been getting up and reading until I feel sufficiently drowsy to fall asleep. Is this derailing my sleep efforts?
00:21:42 - Can you explain your thought behind your statement “don’t worry about how much of that time is actual sleep?”
00:24:41 - In one of your body shaping workouts, you did a pushup on your knees and reminded us to uncross our ankles. Why? Link: The Body Shaping Series for Women over 50 https://pahlabfitness.com/body-shaping-over-50/
00:27:59 - I’m 49, and weight loss has slowed down with every passing year due to several factors. How long of “no weight loss” would be considered a plateau, and what do you suggest to break it? I’m concerned that I’m eating too many calories.
00:40:59 - For weight loss results, how do I know where to make adjustments? And how long do I stay at my current numbers before I make the adjustments?
00:46:11 - I’m getting lots of moderate exercise, but sleep and mindset are things that challenge me. This is hard! How can I keep making progress?
00:53:10 - I’m new here. What is your weight loss philosophy? Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/
00:54:04 - I need lower belly exercises that don’t hurt my back.
00:55:33 - Are there negative impacts to drinking more than the suggested ounces of water in a day?
00:57:28 - I walk a lot during the day and am exhausted in the evening. Any suggestions on how to combat this?
00:59:45 - Does the Body Shaping Series have transitions to the ground? Link: The Body Shaping Series for Women over 50 https://pahlabfitness.com/body-shaping-over-50/
1:00:45 - What is the next pick for your book club? Link: Pahla B Wellness Over 50 Book Club http://chirpbooks.com/pahla Use the discount code PAHLA50 for 50% off your first purchase from Chirp Audiobooks
Join the Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Is it just me, or are these Q+A sessions getting more interesting every time we do them? Enjoy this replay, where we chatted about calories, pelvic floor exercises, training for specific types of work and lots, lots more! Let’s dive right in!
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 83
00:01:55 - What is the correct form to run/walk indoors versus outdoors? Link: Learn to Run Video Series http://bit.ly/LearnToRun
00:06:38 - I am consistently working out with you, but last weekend when I played tennis for the first time in a while, I felt like I had no stamina. Help! I feel old!
00:11:22 - I’m at around 230 pounds right now and am eating about 1850 calories a day. I’m following all of the steps in the 5-0 plan, but I can’t seem to shed weight. It’s heartbreaking. Any advice on calorie count?
00:20:08 - I attend moderate yoga classes four times a week plus do your workouts. Am I overdoing it?
00:24:25 - Are your workouts appropriate for someone with osteoporosis?
00:27:55 - I started eating better and exercising about two months ago. I took off a couple of pounds initially but seem to be at a standstill now. Do you know what may be going on? Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/
00:33:39 - How does one prepare for trekking over the age of 50? I trekked a few years ago but had some difficulties. I’ve been doing your program since 2019, but I don’t know how to graduate. Link: Done But Not Finished eBook https://pahlabfitness.com/programs/not-finished/
Link: Body Shaping series https://pahlabfitness.com/programs/body-shaping-over-50/
00:38:10 - I feel bad when I slip up and eat treats. How can I stay on track?
00:43:55 - What exercises can you do for incontinence? Link: Help for Your PELVIC PROLAPSE https://youtu.be/kRp4R3iCh9k
Link: Find your CORE! https://youtu.be/8W_FSFnvEIM
00:45:42 - If a person has been eating under their daily calorie count for several years but is now eating the right number of calories (higher), how long will it take for the weight to come off?
00:49:03 - How long have you been teaching fitness?
00:51:30 - How do we deal with eating bread, buns, etc.? They seem to land on the spare tire.
00:54:29 - What are your thoughts on intermittent fasting?
00:56:29 - Do we need to drink water with electrolytes?
00:58:16 - Is rebounding considered moderate?
Join the Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness.
High-five✋ to my wonderful Bs today!
Wanna know about the relationship between feelings and weight loss? Or what you can do about late afternoon food cravings? Well, my friends, this Q+A recap is going to answer those questions, plus a whole lot more! Let’s get right to it!
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 82
00:03:57 - If I’m working out with you every day, how can I incorporate my regular yoga?
00:09:00 - I’m 50 years old and training for a 300-mile bike ride in May. How do I incorporate longer endurance training rides into the 5-0 Method? What about calories? Link: Body Shaping Series https://pahlabfitness.com/programs/body-shaping-over-50/
00:18:29 - On the 5-0 Method, can we eat back our exercise calories? Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/
00:20:40 - You once had a podcast about different feelings – ones that you can sit with and feel all the way through and others that are best recognized and gently redirected. Where was that? Link: Ep. 098: Food Regret and Shame https://pahlabfitness.com/ep-098-food-regret-and-shame/
00:25:54 - My goal is weight loss, and sometimes I feel that I need to take a complete rest day from exercise. Is that OK?
00:28:01 - I’m close to my goal weight. I want to add training to do pull ups. Is it better to do that on cardio days or strength days? Which would cause less soreness?
00:31:00 - Are weight loss programs like Optavia a good recommendation for women over 50?
00:33:26 - I’m 57 years old and am currently doing the 5-0 Method. I don’t know what happens after I pick up my kids from school. I do so great up to that point with 5-0, but from 4:00 - 6:00 p.m., I want to eat everything in sight. Any idea what may be going on?
00:42:37 - What advantages would I get from signing up with the Get Your Goal Group? Link: Get Your GOAL Coaching + Accountability Group https://pahlabfitness.com/get-your-goal/
00:46:25 - When I do your exercise videos, there’s no indication on my FitBit that I’ve worked out. Should I be doing more?
00:49:06 - Why don’t you wear shoes when you do your exercise videos?
00:50:34 - I started doing your videos this year, and I’ve noticed slight discomfort with my shins. Should I continue to exercise?
00:52:37 - I’ve lost 30 pounds over the last year and am maintaining. I want to lose a few more pounds, but I feel that I’m hungry all the time. What should I do?
Join the Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness
It was an exciting day here in menopause-land🌄 as we tackled another captivating Q+A! We’re learning new things every day about our bodies and our minds, like today’s topics of: The huge benefit of allowing ourselves to completely feel our feelings The role sweets can play in a weight loss journey Keeping that digestion train going (!) And more!
Let’s jump in, shall we?
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 081
00:02:58 - Is taking a rest day the best way to recover from soreness?
00:05:55 - Regarding journaling, what would a typical journal entry look like? Link: Journal for Success https://pahlabfitness.com/programs/journal-for-success/
00:11:54 - I want to take the mindset class, but the link isn’t working anymore. Link: Mindset Masterclass https://pahlabfitness.com/manage-your-mind/mindset/
00:14:00 - What is the opposing muscle group for core muscles?
00:15:54 - How does pain and anti-inflammatory medication affect weight loss?
00:19:17 - I currently have a broken wrist and ribs. I can’t exercise right now, although I am doing the other 5-0 steps. If exercise isn’t the driver to weight loss, why am I gaining weight?
00:23:19 - I’ve actually lost 15 pounds! When losing weight, when do you recalculate daily calorie intake?
00:26:20 - I’m drinking my water every day and feel like I’m in the bathroom all the time. How did you arrive at your recommended daily water intake for us Bs?
00:29:01 - I’m having trouble giving up sweets. I’m trying to lose weight, but it’s not happening. Also, I have a torn rotator cuff and can’t use weights.
00:32:28 - Can you talk about feeling all your feelings so that we don’t eat them?
00:48:12 - What do you eat in a day, Pahla? You look so good!
00:48:59 - Can I split a push day into two days?
00:50:29 - I sent a question to your Gmail account, but you haven’t addressed it.
00:51:40 - Is there a technique to keeping your shoulders and neck relaxed during a workout?
00:54:13 - My doctor is recommending that I adopt the Mediterranean diet and work out 45 minutes a day. Any suggestions on how I can get there? Also, any suggestions for pelvic prolapse? Link: Help for your PELVIC PROLAPSE https://pahlabfitness.com/help-pelvic-prolapse/
Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/
00:58:57 - I’ve done your two 30-day weight loss video series. What’s next for me? Link: Body Shaping for Women Over 50 series https://pahlabfitness.com/body-shaping-day-0/
Join the Get Your GOAL Coaching + Accountability Group: https://pahlabfitness.com/get-your-goal/
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness.
It’s Q+A recap time, and this week was another great one! I’m always amazed at the array of questions asked and how we all have similar concerns about health and fitness as we age. Such juicy stuff🍑! Let’s get right to it!
Q+A Friday, Ep. 80
00:02:01 - About Q+A Fridays, is there one every Friday?
00:03:31 - I keep within my calorie count about 80% of the time and try to think only positive thoughts, but I’m not losing weight. Is my calorie intake keeping me from losing?
00:10:37 - I’m having a full hysterectomy. Is it more difficult to lose weight in the ab area because of this or are there special exercises for it?
00:12:05 - What is the activity in your day besides your exercise routine?
00:14:49 - Can we count green tea or flavored water as part of our daily water intake?
00:16:55 - You know you can record your workouts from your backyard. (Yep! I’m commenting on this suggestion for upcoming videos!)
00:19:31 - I am in a deficit of calories at the end of the day. I know I shouldn’t eat at night, but I find myself eating Honey Nut Cheerios to get to my calorie allotment. Any advice?
00:23:06 - I’m in breast cancer remission on tamoxifen. My cortisol levels are off. How can I lose weight?
00:26:38 - Why don’t you do split workouts (e.g., upper body day/lower body day)? Link: Ep. 038: How to See YOURSELF https://pahlabfitness.com/?s=how+you+see+yourself
00:31:51 - My husband and I are working toward a healthier lifestyle. Would your workouts work for him too?
00:35:58 - I’m recovering from a fractured coccyx. I haven’t exercised while I’ve been recovering. Any suggestions on what exercises I can do as I get back into a routine?
00:37:45 - A recent scan showed osteopenia in my hip and spine. Can you recommend some exercises for me to build bone density?
00:40:25 - How often should I weigh myself during weight loss? Daily? Weekly? Never?
00:46:28 - How can I handle a “different-every-day” kind of schedule while trying to be consistent? I travel a lot, and restaurant food is difficult to calculate.
00:50:20 - I have five-pound weights for toning. Is that too heavy?
00:52:42 - What are your thoughts about exercising when you’re sick?
00:56:31 - Can you give me your thoughts about grazing while you’re cooking? I know the calories add up, and it’s almost impossible to count them.
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
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
Cheers to your good health and fitness.
Hunger signals, weight fluctuations, and digging up old thoughts . . . all this and MORE are featured in this fun and informative Q+A recap! And, oh yeah, the weird moon🌙 this week! Let’s get right to it, shall we?
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A, Episode 79
00:01:01 - Do you need to be hungry to eat?
00:05:39 - What are your thoughts on alcoholic drinks?
00:11:04 - Do you skip your workout if you didn’t sleep well the night before?
00:14:06 - As a life coach, how would you motivate someone to work out?
00:16:47 - Should a person eat before they work out or after?
00:18:57 - I’m starting a strength training routine three days a week. My main goal is fat loss. Would you recommend HIIT on my alternate days, or should I incorporate a few longer, less intense cardio sessions?
00:22:48 - For clarity, is it your suggestion that we exercise every day and not take a day off? Is it OK to take a day off?
00:26:38 - I am journaling about negative events or periods of time. Is this necessary? Why do it if the overall feelings bring up inadequacy, weakness, and regret?
00:33:26 - I know weight fluctuations are normal, but if you gain, at what point do you get off maintenance and go back into weight loss mode?
00:37:12 - What is your advice for someone running their first half-marathon who lost 300+ pounds?
00:43:30 - My new personal trainer has given me a meal plan and wants me to do fasted cardio with a heart rate between 120 and 140. How important is it to get and maintain a certain heart rate during my workout? Will I still burn fat and calories if I don’t get that high?
00:47:44 - Have you ever had a massage and been really sore afterwards? I haven’t done a workout since I had the massage because my whole body hurts.
00:49:31 - Do you ever have days when you don’t eat healthy? What are your choices when this happens?
00:53:41 - Do you have resources for maintenance? Link: DONE but not FINISHED eBook https://pahlabfitness.com/not-finished/
00:55:30 - Are your workouts in a specific order or can I mix them around?
00:56:57 - My goal is to run a mile by the end of this year. Any suggestions?
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness!
It’s a great day for a great Q+A recap! Today we unlocked🗝️ the mysteries to all kinds of health and fitness questions, with a little bit of active aging thrown in just for fun! Let’s get to it!
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 078
00:01:30 - How do I stop myself in the middle of the munchies, and how should I think about it?
00:06:46 - Is there any chance of moving the Get Your GOAL group off of Facebook and on another platform? Join the Get Your GOAL group: https://pahlabfitness.com/get-your-goal/
00:08:32 - What can we body shapers do for the whole year if we’re doing the Five Pounds Down series?
00:10:50 - How does the Five Pounds Down series work? Playlist of all the 5PD workouts: https://bit.ly/5PDin2022
00:15:22 - Does inflammation from injury promote weight gain?
00:22:50 - It sounds like everything is more difficult when we get older. (I’m totally addressing this non-question!)
00:23:49 - Can you talk about what a “push day” really is?
00:31:31 - Are you still a runner? I’m a runner too and trying to figure out how this fits in with a moderate exercise plan. Can you help?
00:36:16 - I’d like to strengthen muscles that allow us to pick things up off the floor and get things off the lowest shelf in my refrigerator. What should I be doing?
00:38:21 - Can you talk about the mindset part of dealing with injuries, illness, and aging?
00:44:24 - I find myself losing weight and then I self-sabotage by not being as careful with my thoughts and not following the plan as closely as I should. How can I stop this cycle?
00:54:52 - Is it possible to do your exercises every day and not lose weight?
00:57:35 - I can’t seem to get my calorie count on target for weight loss. I’ve tried up or down within a range, but no luck. Can you help?
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
You guys – what a GREAT Q+A session! We chatted about our evolving bodies, the science of alcohol consumption, and my picky-eating tendencies😁. Plus much more! Let’s jump in!
00:00:35 - How do I find your previous Q+A sessions?
00:03:50 - Your physical condition and appearance come primarily from running. How can we get a similar figure if we can’t run? Sometimes I feel like you aren’t honest with us about how much you really exercise.
00:16:42 - I’m on the sixth month of your series, and I’ve lost 25 pounds (with 30 more to lose). I want to start running. Should I stick with your current videos or find your running ones?
00:20:40 - Knowing your stance on moderation and knowing that you enjoy running, isn’t running hard on your body?
00:24:41 - Last month, I traded your moderate weight loss workouts for the body shaping ones in order to gain strength. So far, body shaping has been good for me, and I’m planning to do a few rounds to get the results I want. However, I still have a few pounds to lose. Once I’ve gotten to where I want to be strength-wise, do you think I should revert back to the moderate weight loss workouts until I reach my weight loss goal, then resume body shaping for maintenance?
00:28:11 - What are your thoughts on wine or cocktails?
00:35:45 - Will the 5-0 Method tone the saggy skin on my arms, legs, and belly?
00:38:39 - Would you ever consider packaging your YouTube fitness videos into sets we can purchase?
00:40:22 - I am just starting your 5-0 Method and have a question about eating. I understand my daily calorie allotment, but will the program still work if I adopt a keto or clean diet?
00:44:26 - I’m losing only half a pound a month. I follow your 5-0 Method to a tee, except for the mindset portion. I spend about three days a week focusing on that. Could that be holding me back from losing faster?
00:50:09 - What workout watch do you have and would you recommend it?
00:54:38 - I play tennis and pickleball. Is doing your workouts on top of this too much? I feel guilty spending this much time on myself. Can you help?
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness.
Here’s another Q+A recap, and these sessions just keep getting better and better!
“I’m tired. Should I exercise or should I rest?” <<< Interesting questions like this came up! We also touched on determining a sustainable goal weight, vanity pounds, and my hair care products👱😃. Let’s get to it!
Q+A, Ep. 76
00:03:58 - I’m opening today’s session with a short discussion about frustration, mindset, and unhelpful thoughts (brought on by audio issues with today’s episode! It’s all OK!).
00:08:10 - What is your haircare routine?
00:10:50 - If you feel tired, how do you discern when you should exercise and when you should rest?
00:13:34 - How do you determine a sustainable goal weight? Link: Ep. 095: Choosing Your GOAL WEIGHT https://pahlabfitness.com/ep-095-choosing-your-goal-weight/
00:19:40 - How far back in your workout videos can we go and stay moderate?
00:23:58 - Is there a point where your body wants to stay at a certain weight, but you want to lose a few more pounds? Are those last pounds “vanity pounds?”
00:29:22 - Will you be doing any future videos with exercise equipment?
00:30:30 - I’ve lost some weight. Is there anything you can recommend for my saggy skin?
00:32:46 - Why do I feel the side muscles in my hips when I walk at the mall?
00:33:39 - I’ve reached 30,000 steps a day running, but now my motivation is low. Can you help me?
00:37:32 - Is sustainable the same as moderate?
00:39:17 - If you go over/under daily calories, skip an exercise day, don’t drink enough water, etc., how long does it take to show up on the scale?
00:45:08 - I have been seeing a lot about vision boards lately. Do you do one?
00:48:01 - Why is losing those last five pounds so hard?
00:52:35 - I cannot always work out daily. I work several 12-hour shifts per week. Any recommendations?
00:43:40 - Will you be doing any more 30-day challenges?
00:56:08 - Would it be useful to join the Get Your Goal group if I don’t have a specific goal in mind? Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness
We’re chatting about gaining strength, dealing with grief, weight maintenance, and my elderly cat🐱 (which is surprisingly relevant, I promise!).
Q+A Friday, Ep. 75
00:03:53 - What is going on with the “Five Pounds Down” series?
00:07:10 - Is the 5-0 Method appropriate once I’ve lost the weight? Link: DONE but not FINISHED eBook https://pahlabfitness.com/not-finished/
00:11:04 - Can I substitute plain green tea for my daily water?
00:16:04 - How do you feel about Nutrisystem?
00:19:30 - When you say, “Go to bed at the same time every day, get up at the same time every day, and don’t worry about how much of the in-between time is actual sleep,” how can that be?
00:24:54 - My hips are uneven, how can I tackle this problem?
00:26:23 - I am grieving a loss and eating bad because of it. Any suggestions? Link: How to COMFORT Yourself Without FOOD podcast https://pahlabfitness.com/ep-097-how-to-comfort-yourself-without-food/
00:34:50 - I want to gain strength. Will lifting lighter weights for fewer reps give me the same results as lifting heavier weights for fewer reps?
00:40:26 - Regarding your Friday Fit Break next week, will that be a regular thing?
00:42:02 - Can you give me some insight on why my fingers and feet swell and feel puffy when I exercise or walk a distance? Maybe not enough water or hormone changes?
00:43:18 - How do I find your clean eating plan?
00:44:43 - I have sciatica. Is it safe to do squats for butt workouts?
00:46:45 - The number of calories I’m supposed to eat is challenging. I think I’m falling far below my target. Could that be affecting my weight loss? Link: The BEST FEELING podcast https://pahlabfitness.com/ep-073-the-best-feeling/
00:52:28 - Are you taking any HRT?
00:54:04 - Why don’t you wear shoes in your workouts?
00:56:05 - Perimenopause here! I’m trying to lose weight. Any advice about getting started with joint pain?
00:59:08 - Do your workouts help low bone density?
Got Qs? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me, I’ll see you again next time! 💛
Cheers to your good health and fitness
I’m happy to be coming to your inbox today with a replay of another fun🎉 and informative🔬 Q+A session! Let’s get right to it!
Q+A Friday, Ep.74
00:01:51 - How do we keep up momentum in a weight loss journey?
00:05:52 - I don’t like my feelings half the time. (Yep! I’m commenting on this non-question!)
00:06:57 - I was consistent about drinking the right amount of water every day, until I wasn’t. I know I should be drinking more. Can you help me improve my mindset about this?
00:17:48 - Do I need to do fasted cardio to lose weight? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahlabfitness.com/weight-loss-over-50/
00:25:10 - How often do we need to recalculate our target calories as we lose weight?
00:31:52 - Does the 5-0 Method work if you are using HRT?
00:34:37 - You say that your workouts are enough, but you use your treadmill and do other exercises each day. Do I need to be doing more? Daily walk, for example?
00:39:56 - I have a recent back injury. I sit too much. Any advice on exercises?
00:42:40 - How long does it take for women to get abs?
00:45:52 - How often should I do your core workouts if I’m still losing weight?
00:48:42 - I’ve been exercising for two months but have seen no results with weight loss (although the exercising is making me feel better). Any idea why this is?
00:55:33 - How can I moderate body shaping without using heavier weights?
00:57:44 - During workouts, can you tell us specifically what muscles we’re working on and what the moves are good for?
Got Qs for upcoming sessions? Send ‘em to me at AskPahlaB@gmail.com - thanks for joining me. I’ll see you again next time! 💛
Cheers to your good health and fitness.
Here’s the replay of another fascinating✨ Q+A session, where we chatted about eating more calories in a day, finding your core⌛, starting out with exercise, and -- rice cakes?! You betcha! Let’s go!
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 73
00:03:11 - Have you ever worked with anyone with exercise resistance?
00:08:02 - I would love to hear your thoughts about incorporating running into a moderate exercise routine.
00:09:16 - I always seem to sabotage myself by losing weight and then gaining it right back. Can you explain the psychology of this?
00:15:42 - When are the December workouts coming?
00:18:05 - How did you figure out that moderate workouts are better for women our age?
00:27:30 - Will there be a 30-day challenge this January?
00:28:08 - Will you consider going back to the seven-day workout format?
00:33:08 - I would like to know how you trained and prepared for the many ultra races you have accomplished.
00:34:09 - When you say, “You should be tightening your core,” what do you mean by that? Link: Find Your CORE! Beginner-Friendly Standing Abs WEIGHT LOSS Workout https://youtu.be/8W_FSFnvEIM
Link: Empowering Core Workout for Older Women https://youtu.be/SkH0nxbTaT0
00:36:39 - Do you have any videos related to ab separation?
00:37:43 - What advice do you have for someone who is just starting to exercise again after years of being a caregiver? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 www.PahlaBFitness.com/weight-loss-over-50
00:41:58 - When you say “punch” instead of “reach” in your workouts, do they mean different things?
00:44:02 - I love your exercise videos and notice that you never seem to wear an outfit twice! (I’m commenting on this non-question!)
00:48:23 - I am losing 30 pounds. Could you give a suggestion on how to eat more calories in a day?
00:54:55 - What do you suggest for plateaus? Link: Hit a Weight Loss PLATEAU? Start LOSING WEIGHT Again! https://youtu.be/Mn7kByHplHseau
00:56:10 - Does your 5-0 program also work for men over 50?
00:58:47 - Would you recommend eating rice cakes when watching our calorie intake?
Thanks for joining me, see you next week! 💛
Are you curious about what’s coming up in 2022? Here’s a sneak peak!
A new 5-day exercise series will be put out every four weeks. We don’t have to wait on the calendar at all! And we’ll end up getting bonus routines all year long! Our first series begins on Monday, January 3. For future Q+A sessions on YouTube, simply email your questions here: AskPahlaB@gmail.com.
Cheers to your good health and fitness.
Today’s Q+A was a quick-moving adventure🌄, with everything from BALANCE to FLEXIBILITY to MOTIVATION coming up. And if you’ve ever wondered why my name is spelled like it is? I’ve got your answer! Let’s get to it!
Q+A Friday, Ep. 072
00:06:51 - How many times do I need to work on my balance?
00:10:31 - What can you tell me about recovering from ab separation?
00:14:27 - How important is flexibility?
00:17:21 - What are your thoughts about weight loss as it relates to genetics?
00:20:58 - I want to lose weight but don’t want to lose fitness. Your Walk Off the Weight program gets me in the fat-burning zone but not in the cardio zone. Do I need to change something?
00:26:49 - Health issues have put me in an extended period of rest, and I have only been taking short walks with my dog. What is the best way to get motivated to get back into exercise?
00:34:18 - What is the origin of the spelling of your name?
00:35:02 - I’m new to your programs. Where is a good place to start? Link for weight loss: https://pahlabfitness.com/weight-loss-over-50/ Link for maintenance and health: https://pahlabfitness.com/not-finished/
00:38:20 - Regarding questions for upcoming Q+A sessions, can you post a quick YouTube video that says, “Leave your question in the comments for tomorrow”? Plus answer questions live from the comments?
00:41:41 - Do you have any videos for beginning runners? Link: GET STARTED: Learn How to RUN from HOME video series https://www.youtube.com/playlist?list=PLxEW_OukMMspXthSdphkXSxs9OXNkSmIH
00:44:04 - You’ve stopped making videos with an exercise ball and resistance bands. Are these pieces of equipment not helpful?
00:46:51 - Have you considered having an email address specifically for Q+A questions?
00:47:55 - To maximize fitness, should I be doing one of your videos in addition to 10,000 steps a day?
00:52:12 - Have you considered a Google doc for Q+A questions?
00:53:14 - Do you have plans to put out another extended cooldown video?
00:55:02 - Any recommendations for a torn rotator cuff?
00:56;22 - Any recommendations for menopause exercises?
Thanks for joining me! See you at our next session! 💛
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
Cheers to your good health and fitness.
It’s the official YouTube debut of my weekly Q+A Friday! And what a great session it was🌟! What came up? Muscle-building, menopause, my exciting new book club and more! Let’s jump in, shall we?
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 071
00:03:37 - Can you recommend any exercises for already painful, arthritic shoulders?
00:06:21 - Are you still doing a live YouTube Q+A on the last Wednesday of every month?
00:07:08 - Any advice on managing hot flashes and insomnia? I’m trying to avoid hormone replacement therapy.
00:10:53 - How can I sign up for your Chirp book club?
00:13:07 - When do you know it’s time for heavier weights when you’re doing strength work?
00:15:32 - Do I need to lift heavy to build muscle? And is 10,000 steps really necessary if you already strength train and incorporate cardio?
00:20:56 - Are longer workouts (40 - 50 minutes) going to be necessary at this age to see health benefits? And if so, can we split up the workouts to two 20-minute sessions per day?
00:26:31 - If I just have a few pounds to lose and it’s mostly around my midsection, can I just do your Body Shaping Series and skip the weight loss program?
00:29:12 - Have you ever had any clients with exercise resistance? If so, how did you handle it?
00:30:11 - Will you be doing a 30-day series again?
00:31:13 - Why is it important to do a cooldown after exercising? And why is it important to bring your heart rate down slowly?
00:33:50 - I have very tight calves and often get cramps in my calves and feet. What can I do to reduce the cramping, tightness, and pain? LINK: Foam Roller Playlist https://www.youtube.com/playlist?list=PLV2Unj4I36y_3VAOZ4rRWWXHhXet8jc99
00:36:55 - Ab question: If I’m eating right and am at a good weight, how can I get rid of my belly bulge? LINK: Fitness Matters Podcast with Pahla B (beginner videos here) https://www.youtube.com/playlist?list=PLFcBoQjnPd4zwr61tCUX6pu4UMusIYKNw
00:42:54 - How do you work out with a herniated disc?
00:46:02 - What are your thoughts on low-carb and keto diets?
00:50:47 - Do you need to lift heavy to build muscle?
00:54:21 - For triangles, it looks like your toes are pointing forward. I usually point mine out for comfort. Is it better to keep toes forward when doing this move?
00:58:08 - Does some kind of checklist exist to define moderate?
Thanks for joining me, see you next week! 💛
Cheers to your good health and fitness.
It’s that time again, friends! We’re serving up another Q+A recap, and this one is sizzling🔥! We’re touching on flexibility, mindset work, and plenty of other delicious🍲 topics! Let’s get started, shall we?
Q+A Friday, Ep. 070 The link to the video is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first. https://www.facebook.com/pahla.bowers/videos/1989960557821514
00:00:44 - Ronnee - Regarding upcoming Q+A episodes on YouTube, will reminders and requests for questions appear only on YouTube? Or will you post a reminder on Facebook too?
00:03:52 - Karen & Lori - Is there a way to address, with mindset work, the nervousness associated with public speaking and/or anxiety and worry in general?
Link: Ep. 024: The Big “BUT” https://pahlabfitness.com/the-big-but/
Link: Ep. 098: Food REGRET and SHAME https://pahlabfitness.com/ep-098-food-regret-and-shame/
Link: Ep. 070: Feeling ANGRY (suggested by moderator) https://pahlabfitness.com/ep-070-feeling-angry/
Link: Mindset MASTERCLASS with Pahla B https://pahlabfitness.com/mindset-masterclass-with-pahla-b/
00:39:26 - Kim - I am enjoying your workouts very much for cardio, strength, and balance. Do your routines include flexibility or should I be doing something else for those benefits?
Link: STEP + STRETCH Walking Flexibility Workout (suggested by moderator) https://pahlabfitness.com/walk-off-the-weight-day-3/
00:42:03 - Claire - Is there an ideal place for you to put your arms when doing drinky birds?
00:42:44 - Kristine - How would you incorporate push days in your Muscle Max program?
00:43:55 - Carol - I want to lose another five pounds to reach my target weight. But since hitting my first mini target, I’ve held my weight steady for just over a month. What should I tweak to get things moving again?
Link: Done but not Finished eBook https://pahlabfitness.com/not-finished/
00:49:10 - Jackie - I’ve heard from you and other exercise professionals that you shouldn’t round your back during exercises. Why is that?
00:51:43 - Pamela - Could you post a picture of your white board?
00:51:51 - Connie - Could you suggest some exercises or stretches to strengthen the knees and/or the area around the knees?
Link: 35 Minute KNEE FRIENDLY Cardio Workout + KNEE Strengthening Exercises https://www.youtube.com/watch?v=bdSEN9TTxzM&t=14s
00:54:43 - Kathy - Whenever I do the balance part of your workouts, I find myself rolling onto the side of my foot, and my calf ends up doing the work. I am tightening my ab muscles while I’m doing these moves, but I don’t feel my core doing the work. Can you help?
00:58:02 - Barbra - I started out doing your monthly exercise videos and have switched to your Walking Off the Weight series. However, I feel like I’m doing less with these WOW routines. Should I perhaps be doing more of something?
My friends, I hope you enjoyed this Q+A🥜! JUST A REMINDER: My new home for live Q+A episodes is moving permanently to YouTube (instead of Facebook) starting Friday, November 12th. You can find it -- and a whole lot more! -- on my YouTube channel by clicking here: https://www.youtube.com/c/PahlaBowers
Cheers to your good health and fitness.
It’s Friday, my friends!
And that means it’s time for another fabulous Q+A! What came up this time? A lot of pragmatic topics that many of us can relate to, like protein, calorie ranges, caffeine consumption and more! Let’s dig⛏️ in!
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 069 The link to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first: https://www.facebook.com/pahla.bowers/videos/287522436710597
00:02:33 - Amy - What is the calorie range to be on target? Link: The 5-0 Method: Weight Loss for Women over 50 https://pahlabfitness.com/weight-loss-over-50/
00:04:50 - Cindy - Have you thought about starting a group on Discord as an alternative to Facebook?
00:11:42 - Christina - I’m planning to pause my weight loss journey because I’m going to train for a 200-mile bike ride. Should I increase my calorie intake because of this increased activity? Link: Body Shaping for Women over 50 https://pahlabfitness.com/body-shaping-over-50/
00:16:40 - Amy - How important is it to get a certain amount of protein in your diet if you're losing weight?
00:25:16 - Christine - Is there an alternative to triangles? I can’t seem to do them properly.
00:26:16 - Tanya - Regarding labeling my feelings when I journal, I often get the thought that I’m not labeling the feeling correctly. Do you think it would be a good idea to journal about what my thoughts are when I have a certain feeling? Link: Ep. 039: FEELINGS (suggested by moderator) https://pahlabfitness.com/feelings/
00:34:01 - Jacqui - What is a good way for me to discover and recognize why, even though I know I’ll feel better if I eat healthy foods, I keep sabotaging myself by making bad food choices?
00:47:04 - Karen - How much pain is enough to take a break from your workouts? I understand that you can’t speak to a specific person’s “moderate.”
00:55:08 - Alison - Is there any reason why we shouldn’t go over the recommended amount of water in the 5-0 Method?
00:57:36 - Natalie - You have mentioned in the past that you’ve done away with many things in your diet such as caffeine. What brought you to this decision, and what has it changed for you? I’ve noticed that I’ve slowly gained weight over the years after starting to drink coffee with cream.
Thanks for listening to the Friday Q+A! If you’re new around here (or even if you’re “old,” LOL), these are some helpful resources to get you going:
Join my FREE and PRIVATE Facebook group, The Killer B Hive: https://goo.gl/fqtMXU Watch FREE workouts and informational videos on the Pahla B, Fitness + Life Coach YouTube channel: https://www.youtube.com/PahlaBowers Check out videos, podcasts, coaching and more on my website: https://pahlabfitness.com/ Wanna lose weight? The 5-0 Method (my FREE eBook) is the best place to start: https://pahlabfitness.com/weight-loss-over-50/ For hands-on coaching in a supportive group environment, the Get Your GOAL Coaching + Accountability group is the place to be: https://pahlabfitness.com/get-your-goal/
Cheers to your good health and fitness.
I’m answering quite a few Qs about GOALS, but we also touched on drinky birds, counting calories, and learning to love our bodies - wrinkles and all🤟. Let’s get to it, shall we?
Q+A Friday, Ep. 068 The link to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first: https://www.facebook.com/pahla.bowers/videos/555703755529375
00:04:45 - Jacqueline - I don’t want to identify a goal weight because if I don’t reach it, I don’t want to think that I’ve failed. I want to do the plan and be pleased with whatever results I get. So should I shoot for a certain weight or for a certain clothing size to identify my “weight loss” goal? Link: Ep. 028: WHY We Set Goals (suggested by moderator) https://pahlabfitness.com/why-we-set-goals/
Link: Ep. 094: “I’m Terrified of FAILING” (suggested by moderator) https://pahlabfitness.com/ep-094-im-terrified-of-failing/
Link: Ep. 025: Defining Personal SUCCESS (suggested by moderator) https://pahlabfitness.com/defining-personal-success/
00:16:44 - Leena - I have 10 more pounds to lose, but I want to continue my running, which is now a part of who I am. Can I continue to run AND do your videos or is that too much to reach my weight loss goal? Link: Ep. 029: How to Set GOALS (suggested by moderator) https://pahlabfitness.com/how-to-set-goals/
00:24:35 - Priya - When I’ve done strength training in the past, my lower body became thicker, even though I was within my calorie intake. Should I strength-train going forward without doing lunges and squats?
00:29:22 - Gaynor - Can flavored sparkling water be included in a person’s daily water intake?
00:32:43 - Jackie - I used to be slightly taller but with age and arthritis, I don’t measure quite as tall. Should I use the calorie calculators in your plan for my current height or for my original bone structure?
00:38:30 - Kim - Can you talk a little bit about weight maintenance? Link: DONE but not FINISHED eBook https://pahlabfitness.com/not-finished/
00:38:47 - Mary Beth - I’m recovering from a broken foot and am transitioning from seated workouts to standing. My balance isn’t what it used to be, and I’m wobbly. Can you tell me how to modify drinky birds?
00:44:55 - Julie - I just started your 5-0 Method. I only want to lose body fat, not weight. In fact, I would love to gain muscle and bone weight. Can you help me? Link: BODY SHAPING for Women over 50 https://pahlabfitness.com/body-shaping-over-50/
00:48:03 - Sylvia - What are your thoughts about being in a slight calorie deficit of 500 calories for a long period of time (over 12 months)? At the moment, my weight has not been moving down for the last couple of months.
00:55:17 - Cathy - What is a good alternative to triangles?
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Another powerful🦁 Q+A is on deck today. We’re talking about: The best time of day to work out What moderate cardio feels like Proper form for curtsy curls, and Barry Manilow (because what kind of day would it be without mention of this guy?🌞)
This - and MORE - is in store! Let’s GO!
Q+A Friday, Ep. 067 Here is the link to the video version. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first: https://www.facebook.com/pahla.bowers/videos/377344410782645
00:01:00 - Early Riser - Will your YouTube Q+A sessions be returning?
00:03:26 - Sarah - I’m doing the Body Shaping Series this month. If I want to continue, are the paid Body Shaper programs next? Are they programmed like the BSS? Will there be a sale again? Link: BODY SHAPING for Women over 50 - Month-Long Workout Series https://www.youtube.com/playlist?list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq
00:07:23 - Julie - I have a pattern of working out for a few days, losing my energy and skipping, and then working out again. Is this normal? Link: JOURNAL for SUCCESS Course (suggested by moderator) https://pahlabfitness.com/journal-for-success/
00:13:15 - Carol - What do you do when you wake up in the middle of the night and your brain goes right to a stress problem that you previously journaled about but keeps you up? Link: BONUS Podcast Episode: STRESS https://pahlabfitness.com/bonus-episode-stress/
Link: Ep. 071: How to Lower Your STRESS (suggested by moderator) https://pahlabfitness.com/ep-071-how-to-lower-your-stress/
00:21:10 - Melissa - I’m an anal person and like to work out at the same time every day. Does changing the time I do my workout affect me negatively in any way? Also, is there a better time of day to work out that’s more beneficial to the body?
00:25:35 - Amy - When doing curtsy curls, is the point to not bend the front knee past your foot? I want to check my form.
00:29:38 - Kristen - The body reads all stress as stress, whether it comes from exercise or a bad day. However, sometimes a really hard workout can resolve my emotional stress. Do the endorphins of exercise cancel out some of the emotional stress?
00:31:17 - Caroline - Having music in your videos is a nice change for me. May I suggest something less electronic and more age-relevant? That electronic noise is enough to send me away.
00:42:12 - Michelle - Is there a video that shows each exercise in slow motion, where you talk about proper form, etc.?
00:43:40 - Sally - Are there any obvious signs to look for that indicate that I’m pushing my cardio exercise beyond my moderate?
00:46:55 - Connie - I have a mindset question. If you’re dealing with a lot of major life events and it feels like the world is crashing in, how do you know which thoughts to home in on? Link: Ep. 089: Mind MANAGEMENT (suggested by moderator) https://pahlabfitness.com/ep-089-mind-management/
00:54:02 - Alison - Last night I blurted out that “I am heartbroken” over something. What questions can I ask myself to unravel this feeling?
Did you enjoy this Q+A? Click this link to join The Killer B Hive🐝 Facebook group (it’s private and FREE!): https://goo.gl/fqtMXU
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Calories, losing fitness, being excited about your goal ... all this and MORE are featured in this awesome Q+A! And, oh yeah, pajama pants👖 too! Let’s jump right in🐰!
Q+A Friday, Ep. 066 The LINK to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first. (No worries! It’s quick and easy!) https://www.facebook.com/pahla.bowers/videos/163497662627817
00:03:21 - Laura - Can working out (i.e., physical stress) help relieve mental stress?
00:08:54 - Adrienne - If you know that there is a reasonable chance that you will eat a high number of calories for dinner, do you pretty much fast for the start of the day?
00:15:44 - Pamela - I want to be as active as my 87-year-old mother when I get to be her age. She rides her bike (15 miles a day!) and walks, but she has little upper body strength. Are your Walking Off the Weight and monthly exercise videos enough for me to gain strength or do I need to start lifting heavier weights? Link: Walk Off the Weight for Women over 50 series (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S
Link: Ep. 04: Are You Doing ENOUGH? (suggested by moderator) https://pahlabfitness.com/doing-enough/
00:22:17 - Crystal - I am trying to lose weight and don’t want to work out because it makes me more hungry. But then I don’t sleep as well at night because I am not as physically active. Any advice for me? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahlabfitness.com/weight-loss-over-50/
00:24:42 - Pahla - Bonus discussion on exercising to counteract what you’ve eaten (or are planning to eat)! Link: Ep. 089: Mind MANAGEMENT (suggested by moderator) https://pahlabfitness.com/ep-089-mind-management/
00:25:37 - Natalie - Could you please explain the role that grief has in losing weight? Do fat cells hold onto emotional memories that can affect weight loss? Link: Ep. 003: GRIEF (suggested by moderator) https://pahlabfitness.com/grief/
Book suggestion by Killer B Amy: “The Body Keeps the Score” by Bessel Van der Kolk
00:28:16 - Karen - Regarding core strength, are you supposed to keep your core tight the entire workout or just when you are doing certain parts of the exercises?
00:29:42 - Laura - I have been trying to lose 10 pounds for over a year. I’m struggling with how many calories are appropriate for me--1350 or 1450. I am doing all other 5-0 items, and I journal daily. I feel lost and frustrated. Can you help?
00:37:49 - Laura - I’ve done the writing and soul searching and still can’t find a good reason to lose weight and follow the guidelines, even though I’m miserable and overweight. Any suggestions?
00:46:56 - Karen - Just curious. At what speed do you usually walk on the treadmill?
00:47:36 - Susan - I’ve just recovered from Covid and lost a lot of weight and fitness. The weight I am now has always been the goal weight I’ve never been able to reach. I’m going to try to stay at this number. I’m ready to start your October exercise series and will likely start to gain weight from the toning moves. How can I deal with this mentally if it happens?
00:55:47 - Sally - I like to exercise with your videos all seven days of the week. Do you have any advice for the type of workouts to choose from your vast library for the two days beyond your five-day series? I want a balanced week of exercises.
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TGIF, Killer Bs!
My friends, this powerful Q+A is going to blow your socks🧦 off! Mindset issues (particularly those that deal with intense emotions) are in the limelight today, while practical issues like building bone mass come up, too. Let’s get right to it, shall we?
Q+A Friday, Ep. 065 Here’s the link to the video version on Facebook. If you’re not already a member of The Killer B Hive, simply request access first. It’s fast & easy! https://www.facebook.com/pahla.bowers/videos/4394684687279631
00:02:00 - Vanessa & Natalie - I am troubled with regret and shame quite frequently. I often find myself almost paralyzed with indecision, even with the simplest of things, because I feel like almost every decision I’ve made in my life has been the wrong one. Can you give some mindset insight into this type of negative self-reflection? Link: Ep. 078: Where Do Your THOUGHTS Come From? (suggested by moderator) https://pahlabfitness.com/ep-078-where-do-your-thoughts-come-from/
Link: Ep. 068: Finding Your THOUGHTS (suggested by moderator) https://pahlabfitness.com/ep-068-finding-your-thoughts/
Link: Ep. 075: BONUS! Get Your GOAL Conversations (language that holds emotional weight) (suggested by moderator) https://pahlabfitness.com/ep-075-bonus-get-your-goal-conversations/
Link: Ep. 066: What You SHOULD Do (suggested by moderator) https://pahlabfitness.com/ep-066-what-you-should-do/
Link: Ep. 049: Practicing New THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/
00:35:15 - Beth - I have been working on weight loss for the past six months. My sister has stage 4 ovarian cancer, and I spend as much time with her as I can, although I don’t know how much time is left. That worry, coupled with the stress of working in a school and fear of Covid, are taking a toll on me emotionally. How can I maintain a healthy mindset and prioritize my own health while juggling all of these emotions?
00:42:16 - Kimberly - I had been working out at the Y with machines. Are the small weights we use enough for building bone mass?
00:46:08 - Jackie - Do you have a video or podcast that helps a person develop the brain-body connection? Link: Find Your CORE! Beginner-Friendly Standing Abs WEIGHT LOSS Workout https://pahlabfitness.com/find-your-core-beginner-friendly-standing-abs-weight-loss-workout/
Link: TOTAL BODY Transformation WALK + WEIGHTS https://pahlabfitness.com/walk-off-the-weight-day-5/
Link: Ep. 016: Body THOUGHTS https://pahlabfitness.com/body-thoughts/
00:49:21 - Cindy - I’m on day 48 of the 5-0 Method to take off 45 pounds, and something has changed. I realize it may have to do with mindset. I want to get the ball rolling faster with my weight loss, and I’ve lowered my calorie intake but it’s not making a difference. I’ve seen many Bs shedding weight quickly, and I’m turtling along. How do I get this weight to fall off again? Link: Ep. 043: The Real PROBLEM https://pahlabfitness.com/the-real-problem/
If you’ve been wanting to make a healthy weight part of your life, please join my FREE and PRIVATE Facebook group, The Killer B Hive, where women JUST LIKE YOU are connecting, sharing stories, and having fun🙌! The link is here: https://goo.gl/fqtMXU
Cheers to your good health and fitness.
Here we go with another intriguing Q+A session, where we covered: Why it’s important to START WHERE YOU ARE What happens when we ARGUE WITH OUR OWN THOUGHTS CAN-CANS and TRIANGLES and TWISTING Ys (oh, my!) And much MORE!
Q+A Friday, Ep. 064 LINK TO THE VIDEO is here: https://www.facebook.com/pahla.bowers/videos/4689295847771367 (If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first.)
00:02:01 - Early Riser - I started the 5-0 Method on June 21. Today was my first workout. Until now, life was moderate enough. (I’m SO commenting on this awesome statement!) Link: The 5-0 Method (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/
00:08:21 - Sheri - I am following the 5-0 Method and have lost 18 pounds. However, I have stuck to my regular diet, and I feel guilty because I could be eating more healthily. What I’m doing right now seems to be working for me, but am I wrong? Link: Ep. 084: What is a THOUGHT? https://pahlabfitness.com/ep-084-what-is-a-thought/
00:21:58 - Jackie - I’d like to get all my housework done in one day. Because of my bursitis and a slipped vertebrae, I need to split the work up into two days instead of one. I’m still fairly sore afterwards. Does it sound like I’m overdoing it? I don’t want too much housecleaning to hinder my weight loss.
00:28:26 - Debbie - Do you have any suggestions for a different way to do “twisting Ys” for those of us who have large chests?
00:29:46 - Carol - If you know you will be doing something active (cutting the grass, moving boxes, etc.), should you still do your daily exercise? Or would that be considered overdoing it?
00:33:16 - Erica - What are your thoughts about intuitive eating versus eating the way you set out in the 5-0 Method? Link: DONE But Not FINISHED e-Book https://pahlabfitness.com/not-finished/
00:43:50 - Sandi - Although I love your workouts, can-cans and triangles are beyond me. What are some good substitutions?
00:50:05 - Chris - I am working daily on strengthening my core, and I typically do the same ab video each time. Should I do more of a variety of core exercises?
00:52:28 - Angele - Is it possible to drink too much water?
00:55:15 - Vanessa - Is there such a thing as speeding up your metabolism?
Thanks for being here today! Did you know that the Killer B Hive is a FREE❣️ and PRIVATE❣️ Facebook group for women just like you? It’s full of support, encouragement, and all kinds of fun for us gals of “a certain age!” Click here to join! ➔ https://goo.gl/fqtMXU
Cheers to your good health and fitness.
Welcome to the latest Q+A, where MUSCLES💪 turned out to be the star🌟 of the show! Other fun stuff came up too: comforting yourself with food; dealing with grief; inflammation in your body; and more.
Click the links below to be part of it all!
Q+A Friday, Ep. 063 The link to the video is here. If you’re not already a member of The Killer B Hive Facebook group, simply request access first. It’s fast and easy and we’d love to have you! https://www.facebook.com/pahla.bowers/videos/187406213368353
00:02:09 - Cindy - According to my scale, I am not dropping fat weight; I’m dropping muscle weight. What can I do to drop the fat and keep the muscle?
00:2:58 - Cheryl - How is a smart scale able to determine how much weight is muscle, fat, etc.?
00:17:15 - Sarah - I’m working on increasing my fitness. My weight has also gone up. Are there ways to gain muscle, fitness, etc. without gaining weight?
00:23:15 - Karen - Would you consider doing another Hot 100 series? Link: #HOT100 - 100 Day Workout CHALLENGE (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsrbVLodxN1MhCluaz08gHU_
00:31:16 - Janet - I had dental surgery and ended up eating an entire pint of ice cream in one sitting, knowing full well that doing so was putting me way over my daily calorie allotment. Any idea on how I can identify my thoughts and prevent this from happening in the future?
00:38:55 - Rosemary - I am one to three pounds over my goal weight. I’m dealing with grief by eating cookies. Am I close enough to my goal to do the Body Shaping Series? Link: Ep. 003: GRIEF (suggested by moderator) https://pahlabfitness.com/grief/
00:43:22 - Lucia - I just joined The Killer B Hive. Where do I start? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/
Link: How to Start EXERCISING + GET FIT for Women over 50 (suggested by moderator) https://www.youtube.com/watch?v=8q0IKgSumb4&list=PLxEW_OukMMsqnD09jU271vfcx6CVisni3
00:44:15 - Victoria - How do you increase muscle mass?
00:49:38 - Joann - Pahla, I want your arms! (Yes! I’m commenting on this non-question!) Link: Ep. 63: How to LOVE YOURSELF (suggested by moderator) https://pahlabfitness.com/ep-063-how-to-love-yourself-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/
00:49:50 - Jennifer - I am struggling with inflammation. (I’m commenting on this statement too.)
00:51:37 - Ginger - I have a shoulder impingement right now, but I’ve been OKed for cardio by my physical therapist. Any suggestions for workouts where I don’t have to raise my arm?
00:54:28 - Kristi - Can you drink too much water?
00:54:42 - Kimberly - I have been drinking more water than ever and noticed that my lips have been so dry. Are these linked? And does tea count as water?
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Cheers to your good health and fitness,
You guys, I’m happy to share this Q+A episode where the spotlight🔦 is on practicality: maintaining our weight, the “right” ratio of cardio versus strength, carbs in the diet, and . . . one of my favorite pastimes (NOT!) - housecleaning! Let’s get started!
Q+A Friday, Ep. 062 The link to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first. https://www.facebook.com/pahla.bowers/videos/4404309462991394
00:01:46 - Miryam - When I do your workouts, I never sweat. Am I working well?
00:04:51 - Trisha - If we are maintaining our weight, how often should we be working on strength and how many rest days in between? I do not want to increase muscle, just keep my metabolism on target.
00:9:26 - Sarah - I mostly ran a 5K (walked a bit) a few weeks ago and was pleased with my performance. Any tips for my upcoming 5K?
00:14:20 - Terri - Is it more effective for your core if you follow the direction of your arms when twisting at the waist or to keep facing forward?
00:17:43 - Laurie - I have been stuck in maintenance for three months but have been trying to lose these last 25 pounds. I ate 1200 calories to lose my first 55 pounds but now am eating my correct number of calories at 1500. I’ve been consistent for a week and have gained two pounds. How long should I keep eating 1500 before I see results? Link: Ep. 079: “I’m Not LOSING WEIGHT” https://pahlabfitness.com/ep-079-im-not-losing-weight/
00:24:10 - Cheryl - While working on your Mindset Masterclass, I came across an example you gave of using the Thought Model around the topic of house cleaning. You hate to clean but want a clean house. I, too, am working on my mindset around cleaning. How did you resolve the situation to your satisfaction? Link: Mindset MASTERCLASS with Pahla B (suggested by moderator) https://pahlabfitness.com/mindset-masterclass-with-pahla-b/
Link: Self Coaching Model by Brooke Castillo (aka the Thought Model) (suggested by moderator) https://thelifecoachschool.com/self-coaching-model-guide/
00:29:28 - Virginia - I’m finishing up your Walk Off the Weight series and am ready to begin the Weight Loss Challenge. How do I proceed after I finish the WLC? Is there a guide somewhere showing which videos to avoid for those of us still trying to lose weight? Link: WALK OFF the Weight for Women over 50 (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S
Link: WEIGHT LOSS for Women over 50 Challenge (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMspuLrXq7XZfvqKUyaPtNUIq
00:34:37 - Janet - When do you go to bed every night?
00:34:58 - Melanie - Regarding daily calories versus weekly calories: Does counting calories work the same weekly or is it very much a daily factor? Link: Ep. 014: Taking RESPONSIBILITY for Your Fitness (suggested by moderator) https://pahlabfitness.com/taking-responsibility-for-your-fitness/
00:40:24 - Victoria - How do we lower carbs?
00:42:20 - Connie - How did you figure out that puffiness and aching joints were a result of doing too much exercising versus what you were eating?
00:48:50 - Leora - What is the right ratio between cardio and strength for us quite fit women over 50?
00:54:15 - Maria - I have a love-hate relationship with carbs. I love them; they hate me. (I’m jumping in here to comment on this seemingly lighthearted statement.)
00:57:35 - Marie - I have an underactive thyroid and am on medication for this. Would it be a good idea to drop my calories a bit to help me lose weight?
Did something in this episode ring🔔 true for you and you’d like connect with like-minded women? Join us in The Killer B Facebook group! It’s PRIVATE and FREE! Link: https://goo.gl/fqtMXU
Cheers to your good health and fitness
Yep, it’s Friday again, and you know what that means: It’s Q+A time! This episode is on fire🔥 with searing topics like the benefits of changing your mind, defining what’s “moderate,” and MORE! Let’s get right to it!
Q+A Friday, Ep. 061 The link to the video version is right here. (If you’re not already a member of The Killer B Hive, you’ll need to request quick & easy access first.) https://www.facebook.com/pahla.bowers/videos/534199361023151
00:01:00 - Jennifer - I am looking for a better way to state my weight loss goal. I may be overthinking it. Can you help? Link: Ep. 008: GOAL Language (suggested by moderator) https://pahlabfitness.com/goal-language/
00:07:31 - Tina - I plan my meals ahead. Do you have any ideas on how to satisfy my sweet tooth afterwards? Fruit isn’t satisfying to me. Link: The Power of PLANNING AHEAD (suggested by moderator) https://pahlabfitness.com/planning-ahead/
00:10:20 - Vanessa - I have been staying at the same weight rather than losing toward my goal weight. Is it possible that our bodies settle at a comfortable weight naturally and that further loss isn’t realistic? Link: Ep. 076: Being REALISTIC (suggested by moderator) https://pahlabfitness.com/ep-076-being-realistic/
00:13:58 - Laura - How/when do we need to recalculate daily calories once we’ve reached a healthy weight? Link: DONE, but not FINISHED (The 5-0 Weight Maintenance Method) https://pahlabfitness.com/not-finished/
00:20:55 - Jas - When you’ve been adamant about something in the past (not using music for fitness videos, for example) and then you changed your mind, do you give yourself a hard time about this? Link: Ep. 001: Changing Your MIND https://pahlabfitness.com/changing-your-mind/
00:29:27 - Erica - Instead of counting calories when maintaining, you recommend listening to our bodies. Is that correct? Link: DONE but not FINISHED (ebook) https://pahlabfitness.com/not-finished/
00:32:25 - Rachel - How do I know when a workout is moderate for me? And how do I know if I’ve done too much? Link: Ep. 067: RESULTS (suggested by moderator) https://pahlabfitness.com/ep-067-results/
00:37:13 - Cindy - Where/how do you draw the line between taking care of yourself and obsessing over weight loss? Link: Ep. 068: Finding Your THOUGHTS (suggested by moderator) https://pahlabfitness.com/ep-068-finding-your-thoughts/
00:45:15 - Mary - How can I tell if I should feel happy and love my body the way it is, or if I should tweak something to like it better? Link: Ep. 066: What You SHOULD Do (suggested by moderator) https://pahlabfitness.com/ep-066-what-you-should-do/
Link: Ep. 063: How to LOVE YOURSELF (suggested by moderator) https://pahlabfitness.com/ep-063-how-to-love-yourself-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/
00:57:23 - Deb - Could you provide some of your resources for healthy recipes? Link: Let’s Talk About What I EAT! (video playlist) https://www.youtube.com/watch?v=2nG_8mP-QNE&list=PLxEW_OukMMspmcJXwx0ey9lVJWJacY7_s
00:57:43 - Connie - I want to mix up my outside walking routine. I’d like to add a few different moves (wide steps, moving forward and backward, etc.). Is this a recipe for an injury?
00:58:58 - Lori - I have a chafing issue with my thighs. They rub together and I can’t wear the cute shorts I need to wear because I’m in pain. It makes me start to not like my thighs. Any advice? Link: Ep. 024: The Big “BUT” (suggested by moderator) https://pahlabfitness.com/the-big-but/
The Killer B Hive🐝, my PRIVATE and FREE Facebook group, is only a click away! We’d love to have you join us! The link is right here:: https://goo.gl/fqtMXU
Cheers to your good health and fitness
This Q+A session is off-the-charts📈 interesting, as we cover a multitude of topics such as mindset (of course!), trail running, protein, and lots, lots more. Let’s jump right in!
Q+A Friday, Ep. 060 The link to the video version of this episode is here. If you’re not already a member of The Killer B Hive Facebook group, simply request access first. It’s fast and easy! https://www.facebook.com/pahla.bowers/videos/1995581380580130
00:01:35 - Laura - How much protein should I eat as I lose weight so that I lose fat instead of muscle?
00:12:42 - Laura & Vanessa - Do I need to recalculate daily calories if I lose some weight? Link: Ep. 060: What if Nothing’s WRONG (suggested by moderator) https://pahlabfitness.com/what-if-nothings-wrong/
Link: Ep. 089: Mind MANAGEMENT (suggested by moderator) https://pahlabfitness.com/ep-089-mind-management/
00:21:20 - Sherry - I’m training for a 10K trail run and will have streams to cross. Should I wear trail shoes? Also, what is the best type of socks? My road race 10K time is just over an hour. How does this relate to trail running time?
00:28:21 - Maura - I am 53 years old and am interested in running for fitness. Any thoughts and recommendations for getting started at this age? Link: Learn to RUN at HOME 12-Week Program: https://pahla-b-fitness.dpdcart.com/product/157224
00:33:14 - Amy - While on vacation, I ate over my daily calorie count and gained about 10 pounds. I’m now back to doing all five parts of the 5-0 plan. What questions should I ask myself before deciding to recalculate calories?
00:39:24 - Anne - Once COVID is under control, is there any chance you might consider doing an in-person lecture series?
00:40:41 - Jennifer - I missed the first part of this Q+A. Are sessions recorded that I can catch later?
00:41:34 - Kate - Is it possible for me to get legs like you with exercise and diet, or do you have to be “born that way?”
00:46:18 - Claudia - How can I reduce belly fat?
00:48:56 - Christine - What do you think of kettlebells? If I stay moderate, is there any downside to adding some kettlebell swings to the Walk Off the Weight videos? Link: Ep. 060: What if Nothing’s WRONG (suggested by moderator) https://pahlabfitness.com/what-if-nothings-wrong/
Link: Walk Off the Weight Series (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S
00:52:09 - Maria - Does a sporting company sponsor your exercise clothing?
00:52:35 - Cheryl - I’m struggling with understanding how much exercise is appropriate to lose weight if I’m meeting my daily calorie goal. Is walking enough? Link: Ep. 004: Are You Doing ENOUGH https://pahlabfitness.com/doing-enough/
00:57:04 - Francine - Why does the brain make it “seem” easier to choose, say, Coke over water? TV over exercising? Etc. Link: Ep. 068: Finding Your THOUGHTS (suggested by moderator) https://pahlabfitness.com/ep-068-finding-your-thoughts/
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Cheers to your good health and fitness
TGIF, my friends!
In this fun and informative Q+A, we’re touching on all kinds of interesting topics, from INTERMITTENT FASTING to CALORIE COUNTING to FOAM ROLLERS, with a few other fun things sprinkled🍨 in, too! Let’s get right to it!
Q+A Friday, Ep. 059 The link to the full episode is listed below. Simply request access first if you’re not already a member of The Killer B Hive Facebook group. (We’d love to have you!) https://www.facebook.com/pahla.bowers/videos/581785949895719
00:4:32 - Debbie - Does intermittent fasting cause your body stress (thinking it’s starving) and, in turn, cause you to not lose weight?
00:10:10 - Sarah - Please tell us about your upcoming mindset masterclass. Link: Let’s MASTER your MINDSET https://pahlabfitness.com/mindset/
00:15:27 - Erin - If my weight goes up by, say, two pounds, should I change up my calories and water intake?
00:20:32 - Jeannine - I’ve been reading about needing less calories at age 50+. Can you elaborate on this topic and how it compares to the average we get with the five links you suggest in the 5-0 Method? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/
Link: Ep. 041: Facing Your FEARS (suggested by moderator) https://pahlabfitness.com/facing-your-fears/
Link: Ep. 049: Practicing NEW THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/
00:38:11 - Patti - I did not follow the 5-0 Method yesterday, and it really affected my run. I’m not trying to lose weight. (Yep. I’m commenting on this non-question.)
00:41:03 - Theresa - I have heard about adding a zero to my weight with regard to daily calories. However, I have not seen anything about this when I’m on the calorie calculators for the 5-0 Method. Is this part of determining daily calories?
00:42:40 - Lisa - When I average my daily calories, I come up with a number that is different from other women of a similar size and age. Why is this?
00:45:13 - Denise - How do you handle parties where everyone is pushing food at you? They get upset when I pass on their food. Link: Ep. 049: Practicing NEW THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/
00:51:15 - Karen - With regard to using a foam roller, when we are rolling out those kinks and we find a spot more tight or sore than others, how long should we spend working on that area? Can you do too much? Link: FOAM ROLLER Basics playlist https://youtube.com/playlist?list=PLV2Unj4I36y_3VAOZ4rRWWXHhXet8jc99
00:59:04 - Tina - What do you eat when you have a sweet tooth?
If you found this Q+A interesting, why not join The Killer B Hive? It’s my FREE and PRIVATE Facebook group for women just like you who want to stay as healthy and fit as possible through middle age and beyond! Here’s the link: https://goo.gl/fqtMXU
Cheers to your good health and fitness
We’re at it again today with a fun and interesting Q+A that hits on everything from pelvic prolapse to my struggles with making money💲, plus a bit of mindset work about weight loss and muscle mass in menopause.
Let’s get to it!
Individual questions and timestamps are listed below. Q+A Friday, Ep. 058 Here’s the link to the full episode. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to ask for access first. https://www.facebook.com/pahla.bowers/videos/819845515567890
00:05:06 - Christine - I have been doing the same thing since January, but all of a sudden I am gaining weight and not losing. Any tips on how to stop this trend? Link: Ep. 079: “I’m Not LOSING WEIGHT” https://pahlabfitness.com/ep-079-im-not-losing-weight/
Link: Ep. 067: RESULTS (suggested by moderator) https://pahlabfitness.com/ep-067-results/
00:17:40 - Anne - Mindset work is causing so many positive changes in my life. (I just HAVE to comment on this non-question that makes my heart sing!) Link: Ep. 069: What is MINDSET (suggested by moderator) https://pahlabfitness.com/ep-069-what-is-mindset/
Link: Mindset Masterclass (A new FREE program that’s starting on August 9, 2021!) https://pahlabfitness.com/mindset/
00:22:50 - Ann - I am eating the correct number of calories, but I’m not losing more than a few ounces. Should I be concerned about this? Also, I have allowed myself sweets but have stayed within my calorie range. Should I not do that and stick to healthier choices? Link: The 5-0 Method (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/
Link: Ep. 024: The Big “BUT” (suggested by moderator) https://pahlabfitness.com/the-big-but/
00:35:55 - Maria - How do you stop losing muscle during menopause? Link: Ep. 050: Getting OLDER (suggested by moderator) https://pahlabfitness.com/getting-older/
00:46:50 - Kim - Can you get too much sleep?
00:49:10 - Pam - If you are following the 5-0 Method, specifically exercising and building muscle, could you not see much weight loss because you are gaining muscle?
00:53:19 - Sundie - I know my thoughts are not helpful with my current calorie intake in that I’m usually under by several hundred calories. I’m working on figuring out how to get there. (I’m commenting on this non-question too.) Link: Ep. 073: The BEST FEELING (suggested by moderator) https://pahlabfitness.com/ep-073-the-best-feeling/
00:55:25 - Pat - I found out that I have mild pelvic prolapse. In addition to your video on prolapse, will core exercises help with this also? Link: HELP for your PELVIC PROLAPSE (simple exercises!) (Suggested by moderator) https://pahlabfitness.com/help-pelvic-prolapse/
00:58:51 - Leah - I’m loving your WALK Off the Weight series; however, the walking part is very hard on my feet with my nerve pain and arthritis. Do you have any suggestions for making these videos a little less painful on my feet? Link: WALK Off the Weight for Women over 50 series (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S
Thanks for joining the fun! If you’d like to connect with other women who are making fitness a priority in middle age, pop over to Facebook and join The Killer B Hive🐝, my FREE and PRIVATE group for women just like you: https://goo.gl/fqtMXU
Cheers to your good health and fitness
It amazes me every week that Q+A Friday tends to revolve🔁 around an emerging theme. Today’s topic: a “healthy weight.” How is it defined? Are exercise push days required to lose weight? Do we actually “need” menopausal belly fat to stay healthy? And so much more!
Individual questions and timestamps are listed below.
Q+A Friday, Ep. 057 The link to the full episode is listed right here. (If you’re not already a member of The Killer B Hive Facebook group, simply ask for access first. It’s fast and easy🙂.) https://www.facebook.com/pahla.bowers/videos/4347243978695852
00:01:30 - Julie - I haven’t done much mindset work over the last couple of weeks. (Because statements like these always fascinate me, I’m commenting on this one.) Link: Ep. 084: What is a THOUGHT? (suggested by moderator) https://pahlabfitness.com/ep-084-what-is-a-thought/
Link: Ep. 069: What is MINDSET? (suggested by moderator) https://pahlabfitness.com/ep-069-what-is-mindset/
00:05:45 - Julie - I haven’t been talking positively to myself lately. (Oh, yes. I’m weighing in on this non-question too.) Link: Ep. 063: How to LOVE YOURSELF (suggested by moderator) https://pahlabfitness.com/ep-063-how-to-love-yourself-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/
00:11:09 - Kim - Why do you work out barefoot?
00:13:21 - Trisha - What are some exercises that are not beneficial to do during menopause?
00:16:00 - Dessi - What are we compromising, if anything, when we lose menopausal belly fat?
00:26:42 - Mary - How do you know what a “healthy weight” is?
00:31:15 - Tina - My tummy fat is not changing, and I don’t know what to do. (Of course, I’m saying a few words about this comment. Link: Ep. 079: “I’m Not LOSING WEIGHT” (suggested by moderator) https://pahlabfitness.com/ep-079-im-not-losing-weight/
Link: Ep. 067 RESULTS (suggested by moderator) https://pahlabfitness.com/ep-067-results/
00:40:56 - Nancy - How do you tell the difference between inflammation and soreness from a workout?
00:43:52 - Linda - You included a push day with your Body Shaping Series but not with your recent videos. Have you moved away from push days? Link: Ep. 028: GOALS, Pt. 1: WHY We Set Goals (suggested by moderator) https://pahlabfitness.com/why-we-set-goals/
Link: Ep. 029: GOALS, Pt. 2: How to Set GOALS (suggested by moderator) https://pahlabfitness.com/how-to-set-goals/
Link: Ep. 008: GOAL Language (suggested by moderator) https://pahlabfitness.com/goal-language/
Link: START HERE, Day 0, Intro to Body Shaping for Women over 50 Series (suggested by moderator) https://pahlabfitness.com/body-shaping-day-0/
00:52:55 - Amy - Can you give a few examples of exercises that would be equivalent to one of your weight loss videos? I have an elliptical machine that I’d like to work into the 5-0 program. Or is moderate, moderate?
00:53:46 - Tina - What are your thoughts on intermittent fasting?
If you’ve enjoyed this Q+A🥜, come on over and join my FREE and PRIVATE Facebook group, The Killer B Hive! Here’s the link: https://goo.gl/fqtMXU
Cheers to your good health and fitness.
We’ve made it to another Friday, my friends!
This Q+A session has so much good stuff! We’re chatting about weight maintenance, BMR, effective journaling, and my challenges with geography! Let’s GET TO IT right now, shall we?
Listed below are individual questions and timestamps.
Q+A Friday, Ep. 056 The link to the full episode is listed here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first. https://www.facebook.com/pahla.bowers/videos/155409386684455
00:05:25 - Trisha - I exercise every day to maintain my healthy weight. When should a rest day come into consideration? Link: REST DAYS, Active Rest + Cutback EXPLAINED (suggested by moderator) https://pahlabfitness.com/rest-days/
00:08:54 - Marissa - How can I use my Peleton while on your program?
00:17:00 - Ann - Can I work on my core alongside your workouts?
00:19:10 - Shahla - I’ve lost 40 pounds since last year. What can I do to lose five more? Link: The Payoff of Reaching Your GOAL (suggested by moderator) https://pahlabfitness.com/the-payoff-of-reaching-your-goal/
00:24:34 - Sally - I’ve reached my goal weight. Now what? Any tips for maintenance? Link: WEIGHT LOSS, Part Five: Getting to your Goal Weight (suggested by moderator) https://pahlabfitness.com/weight-loss-goal-weight/
Link: What happens AFTER you lose weight? (suggested by moderator) https://pahlabfitness.com/what-happens-after-you-lose-weight-or-run-a-marathon-or-meet-your-awesome-epic-goal/
00:33:53 - Cathy - Can you explain BMR? Should it go up or down when we lose weight?
00:37:56 - Cathy - What is a good way to count calories in a healthy way and not obsess about it? Link: Ep. 059: Planning for SUCCESS (suggested by moderator) https://pahlabfitness.com/ep-059-planning-for-success/
Link: Ep. 082 Mindset TRICKS (suggested by moderator) https://pahlabfitness.com/ep-082-mindset-tricks/
00:45:23 - Sarah - Any tips on increasing fitness/doing more without gaining weight? Link: BODY SHAPING for Women over 50 https://pahlabfitness.com/body-shaping-over-50/
00:49:42 - Ann - Can you tell us more about your journaling class? Link: Journal for Success course https://pahlabfitness.com/journal-for-success/
00:54:47 - Vicky - I’ve failed at maintenance three times. (Oh, yes! I’m commenting on this non-question.) Link: Feel like you’re FAILING? Do THIS! (suggested by moderator) https://pahlabfitness.com/feel-like-youre-failing-do-this-25-minute-walk-run-workout/
Link: Where do Your THOUGHTS Come From? (suggested by moderator) https://pahlabfitness.com/ep-078-where-do-your-thoughts-come-from/
Link: Ep. 075: BONUS Get Your GOAL Conversations (suggested by moderator) https://pahlabfitness.com/ep-075-bonus-get-your-goal-conversations/
00:57:19 - Kathy - I’m starting your 5-0 program on Monday. Any advice for a beginner? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahlabfitness.com/weight-loss-over-50/
Wanna join the conversation LIVE? Request access to The (private + FREE) Killer B Hive🐝 Facebook group: https://goo.gl/fqtMXU
Cheers to your good health and fitness
This week’s super fun and interesting Q+A included burning questions🔥 like “Should I be pushing more in my workouts?” as well as “What bathroom scale is best?” and - the one I think we’re all interested in the answer to - “Is Jennifer Aniston likable?” 😜
Are you ready for it? Let’s dive in!
Listed below are individual questions and timestamps.
Q+A Friday, Ep. 055 The link to the full episode can be found right here🡻. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first. https://www.facebook.com/pahla.bowers/videos/824195791806133
00:03:18 - Angela - Can you explain the Get Your GOAL group? Link: Get Your GOAL group https://pahlabfitness.com/get-your-goal/
00:09:03 - Julie - I haven’t lost any weight for several months, but I know why. (I’m commenting on this non-question because I think a lot of people can relate to this statement.) Link: Ep. 079: “I’m Not LOSING WEIGHT” (suggested by moderator) https://pahlabfitness.com/ep-079-im-not-losing-weight/
Link: Ep. 072: Why WEIGHT LOSS is HARD (suggested by moderator) https://pahlabfitness.com/ep-072-why-weight-loss-is-hard/
Link: Ep. 059: Planning for SUCCESS (suggested by moderator) https://pahlabfitness.com/ep-059-planning-for-success/
00:14:32 - Maria - My mind doesn’t like counting calories. (Yep. I’m commenting on this non-question too.) Link: Ep. 070: Feeling ANGRY https://pahlabfitness.com/ep-070-feeling-angry/
00:22:30 - Laura - Can you recommend a reliable bathroom scale? Link: How Often Should You WEIGH Yourself? + INEVIFIT Scale Review (suggested by moderator) https://pahlabfitness.com/how-often-should-you-weigh-yourself/
00:23:35 - Tanya - When I did your fitness video that had music, I feel that I am working out below my moderate level. I want to see what happens with that. (You just KNOW I have to comment on this!)
00:27:23 - Shveta - In your fitness videos, when you say “kick back” instead of doing reverse lunges, what do you mean?
00:29:01 - Lori - If I want to add in some core work to my daily routine, am I doing myself any favors if I split it up into a minute at a time throughout the day?
00:35:10 - Irene - I stopped exercising a while back, feel guilty, and want to start again. Which video would you recommend?
00:36:40 - Margaret - I am 42 and am doing your bodyshaping series. You stress moderation in your videos. Should I be pushing more since I’m not menopausal and my body doesn’t react the same way as your target age group?
00:39:22 - Sarah - I’m in my maintenance weight range and am between clothing sizes. I keep thinking it’s a problem. Can you give me some advice? Link: Ep. 008: GOAL Language https://pahlabfitness.com/goal-language/ ] Link: Ep. 060 - What if Nothing’s WRONG (suggested by moderator) https://pahlabfitness.com/what-if-nothings-wrong/
00:49:18 - Mary - What are the consequences of not eating a consistent amount of calories each day?
00:52:19 - Barbara - Where did the name Killer Bs come from?
00:53:16 - Sandi - Regarding your 5-0 Method, why did you switch from your former four keys to weight loss to the current five components? Link: The 5-0 Method: Weight Loss for Women over 50 (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/
If you’d like to connect with over 13,000 of my closest friends for fitness and support, consider this my PERSONAL INVITATION ✉️ to join The Killer B Hive, my private and free Facebook group! Here’s the link: https://goo.gl/fqtMXU
Cheers to your good health and fitness
My friends, every time I think the Q+A sessions can’t possibly get any better, they do👍!
Enjoy😊 this summary of Episode 54, where we touched on calorie-cycling, changing weights, discoveries we make when we journal, and much, much more. Let’s get to it!
Individual questions and timestamps are listed below.
Q+A Friday, Ep. 54 Here is the link to the full episode on Facebook. If you’re not already a member of The Killer B Hive group, you’ll need to request access first. But don’t worry; it’s fast and easy! https://www.facebook.com/pahla.bowers/videos/10159727855843408
00:03:15 - Bruna/Christine - Is it OK to calorie-cycle through the week between 100-200 calories daily? / Is it OK to drink MORE water than calculated based on body weight? (I’m pairing these questions together because I have the same answer to both!)
00:11:13 - Debbie - How do we handle counting calories during a special event (birthday, etc.)?
00:17:38 - Sheryl - Do you think water aerobics can improve strength and mobility?
00:20:18 - Sally - Does cardio endurance gained through one form of exercise transfer to other forms of exercise?
00:27:42 - Cindy - Please talk about posture, core, etc. My stomach sticks out, and I’m always correcting it. Link: Empowering Core Workout for Older Women https://pahlabfitness.com/core-workout-for-older-women/
Link: Standing ABS/Core workouts https://youtube.com/playlist?list=PLxEW_OukMMspeoxWLco3B2HpJUrjyf5yK
00:30:47 - Soad - Any suggestions for when I can start working out after a hysterectomy?
00:34:54 - Pahla - I give a quick update on my Facebook moderator team and the ultimate goal of The Killer B Hive group. Link: Ep. 013: Practicing Positive SELF-TALK (suggested by moderator) https://pahlabfitness.com/practicing-positive-self-talk/
Link: Ep. 063: How to LOVE YOURSELF (suggested by moderator) https://pahlabfitness.com/ep-063-how-to-love-yourself-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/
00:42:23 - Mickie - Is there a reason to increase dumbbell weight when the goal is weight loss? Link: Get STRONGER + LOSE WEIGHT, too! Strength Training Workout (suggested by moderator) https://pahlabfitness.com/get-stronger-lose-weight-too-strength-training-workout/
00:46:52 - Ashley - I’ve noticed lots of thoughts about “time” in my journaling (It’s taking forever to lose weight, for example), and these thoughts are making me feel frustrated and hopeless. Can you recommend some replacement thoughts? Link: Ep. 040: Stop Thinking POSITIVELY https://pahlabfitness.com/stop-thinking-positively/
Link: Ep. 049: Practicing NEW THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/
Link: Ep. 075: BONUS! Get Your GOAL Conversations (suggested by moderator) https://pahlabfitness.com/ep-075-bonus-get-your-goal-conversations/
My friends, if you’d like more info and support, come on over and join me in my private Facebook group, The Killer B Hive🐝 - it’s FREE! Here’s the link: https://goo.gl/fqtMXU
Cheers to your good health and fitness,
t’s Friday, you guys!
And you know what THAT means, right? It’s time for another fun Q+A session🙌!
In this episode, the sun was shining brightly🌞 on all kinds of interesting topics like diet breaks, balance exercises, and - of course - mindset. Plus a whole lot more, so let’s get right to it!
Individual questions and timestamps are listed below for this episode, and you can find the latest episode (this one!) on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 53 Here’s the link to the full episode on Facebook. If you’re not already a member of The Killer B Hive group, you’ll need to request access first. https://www.facebook.com/pahla.bowers/videos/10159692673383408
00:00:52 - Mickie - What is your opinion of “diet breaks?”
00:09:32 - Julia - I’m under a lot of stress right now, feeling overwhelmed and just very tired. (I’m commenting on this non-question because all of us have been in Julia’s shoes at one time or another.) Link: Ep. 039: FEELINGS (suggested by moderator) https://pahlabfitness.com/feelings/
Link: Ep. 045: How I JOURNAL for Success (suggested by moderator) https://pahlabfitness.com/how-i-journal-for-success/
00:16:14 - Tina - For the last few months, I keep gaining and losing the same three pounds. It’s hard not to feel frustrated. (Yes, I’m commenting on this non-question too!) Link: Ep. 024: The Big “BUT” https://pahlabfitness.com/the-big-but/
Link: Ep. 049: Practicing NEW THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/
00:24:17 - Pahla - Let’s talk about the difference between things that are problematic and things that are unhelpful. (Sometimes I want to expand on previous questions just a tad!)
00:25:20 - Jennifer - When doing strength training, what kind of schedule would you recommend so that I can keep the muscle I have but not build more? I’m feeling blah about heavy weights.
00:32:26 - Lisa - I’m doing physical therapy for a shoulder issue and am grounded from using a dumbbell for a while, although I’m permitted to still exercise. What can I do for a push day for body shaping?
00:37:48 - Jacqui - What’s your best advice for stress eating? Link: Ep. 071 - How to Lower Your STRESS (suggested by moderator) https://pahlabfitness.com/ep-071-how-to-lower-your-stress/
Link: BONUS Episode: STRESS (suggested by moderator) https://pahlabfitness.com/bonus-episode-stress/
Link: Ep. 017: Easing ANXIETY (suggested by moderator) https://pahlabfitness.com/easing-anxiety/
00:50:05 - Zillah - I’m brand new to journaling. Is there a specific format or things we should cover? Link: Ep. 045: How I JOURNAL for Success (suggested by moderator) https://pahlabfitness.com/how-i-journal-for-success/
00:51:53 - Daniela - I’m new to balance exercises. Is there a video you can recommend for beginners?
00:54:46 - Janet (referring to a question by Suzanne) - Last week, Suzanne mentioned that she was finding it hard to do your leg exercises because of some medical conditions. You asked her: “What if your medical conditions were actually your superpower?” How can you flip a thought like this to be believable? Link: Ep. 069: What is MINDSET? https://pahlabfitness.com/ep-069-what-is-mindset/
01:05:27 - Melissa - When working out and you get lactic acid buildup (feeling “the burn”), should you rest only, or stretch and then resume exercising?
If you’re interested in joining a lively, supportive group of women who are on a quest to age in a healthy way, we’d love to have you in The Killer B Hive🐝 Facebook group! (And did I mention that it’s FREE?) The link is right here: https://goo.gl/fqtMXU
Cheers to your good health and fitness
Happy Friday to everyone!
This Q+A episode was on fire🔥! We dug into interesting topics like “fighting” for your health, tactics for handling “should” feelings, water intake (can you drink too much?), and why it seems that our brains see everything as a problem.
If you’re on a fitness or weight loss journey, you don’t want to miss this one!
Questions and timestamps are listed below for this episode, and you can find the latest episode (this one!) of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 52 Here’s the link to the full episode on Facebook. If you’re not already a member of The Killer B Hive group, you’ll need to request access first. https://www.facebook.com/pahla.bowers/videos/10159675413938408
00:08:08 - Sally - I am noticing that my brain offers me a lot of “should” thoughts. How can I rescue myself from this state? Link: Ep. 066: What You SHOULD Do (suggested by moderator) https://pahlabfitness.com/ep-066-what-you-should-do/
Link: Get Your Goal Group (suggested by moderator) https://pahlabfitness.com/get-your-goal/
00:19:54 - Carolyn - Can men achieve good results with your method? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/
00:22:11 - Cindy - Can coffee hinder weight loss?
00:33:21 - Suzanne - I have some physical issues that are affecting my workouts. (I’m definitely commenting on this non-question.) Link: Ep 039: FEELINGS (suggested by moderator) https://pahlabfitness.com/feelings/
Link: Ep. 009: Facts vs. Opinions (suggested by moderator) https://pahlabfitness.com/facts-vs-opinions/
00:44:34 - Susan - Is there a drawback to drinking too much water?
00:47:29 - Shirley - Being consistent is my biggest obstacle. (Oh, yes! I’m commenting on this non-question too!) Link: Ep. 067: RESULTS (suggested by moderator) https://pahlabfitness.com/ep-067-results/
00:48:15 - Connie - I am scheduled for some extensive jaw and oral surgery in July. I’m trying to stay positive. Do you have any exercise suggestions for my recovery time? Link: Ep. 040: Stop Thinking POSITIVELY (suggested by moderator) https://pahlabfitness.com/stop-thinking-positively/
Link: Ep. 013: Practicing Positive SELF-TALK (suggested by moderator) https://pahlabfitness.com/practicing-positive-self-talk/
00:54:43 - Missy - I’ve reached a weight plateau. I’ve been losing and gaining the same eight pounds for the last two years. (Yeppers! I’m addressing this statement too.)
01:00:05 - Kate - I was losing weight earlier this year, then plateaued for a month, and last week I actually gained weight. What could be going on? Link: Ep. 079: “I’m Not LOSING WEIGHT” https://pahlabfitness.com/ep-079-im-not-losing-weight/
Thanks for being here today! If health and fitness at a “certain age” are on your radar📡, come and join my free, private Facebook group, The Killer B Hive🐝, where you’ll get lots of camaraderie and support! You can request access here: https://goo.gl/fqtMXU
Cheers to your good health and fitness
It’s Friday, my friends!
I can’t even BEGIN to tell you all the interesting topics😍 (and random singing) that came up in this Q+A episode, so let’s just dive🏊♀️ in!
Q+A Friday, Ep. 51 Here’s the link to watch the whole video on Facebook - simply request access to The Killer B Hive group if you’re not already a member. https://www.facebook.com/pahla.bowers/videos/10159658911173408
00:06:00 - Patty - Where do I listen to this episode -- Facebook or YouTube?
00:09:48 - Tammy - How do you keep your exercise routines fresh to avoid losing interest? Link: Ep. 049: Practicing NEW THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/
Link: Ep. 027: Finding MOTIVATION from Your Future Self (suggested by moderator) https://pahlabfitness.com/finding-motivation-from-your-future-self/
00:13:55 - Lori - When in maintenance, at how many pounds above your goal weight should you start going into full weight-loss mode again? Link: Ep. 066 : What You SHOULD Do https://pahlabfitness.com/ep-066-what-you-should-do/
Link: How I’m Dealing With GAINING WEIGHT, 30 Minute (2 Miles) WALKING Workout https://pahlabfitness.com/gaining-weight/
00:21:35 - Antoinette - I have had lower back and neck issues since I started intensifying my workouts. (Oh, yes. I’m commenting on this non-question.)
00:23:02 - Diane - I started journaling. I’m amazed at the number of thoughts that are false and self-defeating. (Yep, I’m weighing in on this non-question too.) Link: Ep. 045: How I JOURNAL for Success (suggested by moderator) https://pahlabfitness.com/how-i-journal-for-success/
00:25:05 - Elizabeth - I’m new here. The hardest part is adding food to my diet. (Another non-question that I want to address.)
00:27:53 - Laurie - I don’t know how to get started with journaling. Can you help?
00:32:40 - Beth Ann - Are there other sources of information that address mindset? I would like to pass this information along to my adult sons, but “women over 50” isn’t their demographic. Link: The Fitness Matters Podcast by Pahla B https://pahlabfitness.com/category/lets-run-podcast/
Link: The Life Coach School Podcast by Brooke Castillo https://thelifecoachschool.com/podcast/
00:36:08 - Suzanne - My midsection has such slow progress. Any suggestions? Link: Ep. 038: How to SEE Yourself https://pahlabfitness.com/how-to-see-yourself/
00:43:00 - Heather - If you wake up at 2:00 a.m. and grab a bite to eat, does that go toward yesterday’s calorie count or today’s?
00:45:13 - Suzanne - I’m going to give some thought to your advice pertaining to my midsection. But I’m going to stay positive. (I just HAVE to comment on this one!) Link: Ep. 040: Stop Thinking POSITIVELY https://pahlabfitness.com/stop-thinking-positively/
00:49:54 - Angela - If you exercise for an hour or so, does that calorie burn last for hours afterwards?
00:57:18 - Kinzi - I’ve stayed at the same weight for about a month, even though I’m working out harder and longer. How do I figure out my caloric needs?
00:57:34 - Tracy - What are your thoughts about eating before a workout?
00:59:05 - Carol - Can you recommend any exercises for my sagging butt?
00:59:45 - Kathleen - How do I properly calculate my calories for weight loss?
01:02:30 - Poppy Cat - Should I do only cardio workouts until I lose my weight? Link: Weight Loss for Women Over 50 (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMspuLrXq7XZfvqKUyaPtNUIq
01:03:31 - Sheri - I’ve been stuck at around the same weight for almost a month, going up and down by a few pounds. Can you help?
It’s a great day to be a part of a caring🤗 community! Join us in my private Facebook group, The Killer B Hive, where every day is a celebration🎈 of what our bodies can do. And it’s absolutely free! Request access here: https://goo.gl/fqtMXU
Cheers to your good health and fitness
Hello, my dear friends👋!
It’s true - I go live on YouTube on the last Wednesday of each month to answer questions and basically have a good time talking about all things fitness!
Featured in the most recent episode: Belly fat and what we can do about it The best time of the day to exercise Complimenting ourselves Burping joints (Yes, this topic actually came up - pun intended😛!!)
Plus a whole lot more!
Here’s the replay of that session, including a list of questions with timestamps for your listening convenience.
The May 2021 Q+A on YouTube can be found here: https://www.youtube.com/watch?v=0AJUnN0ezKA&t=57s
00:00:50 - Asha - Though I have lost weight, I still have belly fat. How can I calculate fat in my body, and can I reduce it in my mid-section?
00:06:26 - Sweta - I’m only 26. Can I lose weight with your exercises? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahla-b-fitness.dpdcart.com/product/197778
00:08:27 - Sheri - My shoulders and knees always seem to be popping and cracking during warmup. Is that OK?
00:11:18 - Ann - It’s difficult to get started when I’m obese. (Oh, yes. I have a few words about this non-question.)
00:14:51 - Jwsmith - What is the proper way to overcome a huge weight gain?
00:19:16 - Cathy - I’m down 17.1 pounds today for another new low! (You betcha, I’m commenting on this and the benefit of mindset in overcoming what we perceive as plateaus.) Link: The Killer B Hive Facebook group https://goo.gl/fqtMXU
00:25:02 - Cheryl - I really dislike my flappy arms. Should I concentrate on your videos that target arms?
00:30:43 - Sarith - How do I avoid storing fat?
00:34:30 - Tangerinka - Did you ever have trouble with having body fat that’s too low?
00:37:35 - Jwsmith - How much is too much or too little exercise?
00:43:20 - Barb - Anything to add to your program recommendations for a fit 61-year-old?
00:44:45 - Ewenee - Is there a best time to do strength and cardio?
00:47:11 - Stacy - Have you considered doing a two-week monthly exercise series instead of just one week?
00:49:45 - Esra - Which muscles work differently with indoor running?
00:53:14 - Nik - Why can we be so quick to compliment others while downplaying our own accomplishments?
00:57:12 - David - What motivation would you give in order to encourage myself to keep running? I hate running by myself. Link: Ep.009: Facts vs. Opinions (suggested by moderator) https://pahlabfitness.com/facts-vs-opinions/
00:59:48 - Gina - Is peanut butter fattening? Link: What I EAT to LOSE WEIGHT at 50 Years Old (suggested by moderator) https://pahlabfitness.com/what-i-eat-to-lose-weight/
Link: My Top 5 (EASY + HEALTHY!) Go-To Meals (suggested by moderator) https://pahlabfitness.com/easy-healthy-meals/
Thanks for listening! Got a question? Join me for the next LIVE session on Facebook - https://goo.gl/fqtMXU - every Friday, or on YouTube - http://goo.gl/C9CG6w - the last Wednesday of every month!
Cheers to your good health and fitness
Hello and welcome to Friday, my beautiful Bs!
We’re casting a wide net🐟 in this episode of Q+A Friday, with some fascinating topics, including fun stuff like:
🤔 Which is better for weight loss - running or walking? 🤔 How can I get my feelings out when I journal? 🤔 Can I be strong and at my goal weight?
And many more!!
Below, you’ll find individual questions and timestamps for this episode.
Q+A Friday, Ep 50
Watch Episode 50 on Facebook at the following link. (You’ll need to request access first if you’re not already a member of The Killer B Hive group.) https://www.facebook.com/pahla.bowers/videos/10159640721723408
00:38 - Pahla - Yep! I’m starting off this Q+A with a few comments about the rules of The Hive and how sticking to ‘em makes a better community for all of us.
08:20 - Johanna - I need to change my self talk. (You just KNOW I’m going to comment on this non-question!)
16:31 - Rene - I’d love to see some kettlebell workouts in the future. (Another comment on a non-question!) Link: POWER BOOST Strength Workout for All Day Energy + Empowering Glow with hand weights https://www.youtube.com/watch?v=eWzTPclat5Y&list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S&index=28
Link: LOW IMPACT Cardio + Dynamic WEIGHTS Workout for Women over 50 https://www.youtube.com/watch?v=UwOtU0WcC9w&t=16s
18:51 - Leslie - If I’m training for a sprint triathlon, how does that affect my training with you?
25:20 - Lori - If I’m maintaining my weight, should I still be doing all five parts of the 5-0 Method?
31:09 - Regina - I’m having a hard time getting my feelings out when I journal. What can you recommend as far as podcasts?
39:28 - Amy - I have heard you say that our thoughts are just opinions. Is this true for positive thoughts in addition to negative ones? Are there any facts to be had when it comes to how you think about yourself and your body? And if I love myself right now, why would I want to lose weight? Link: What SHOULD you do (suggested by moderator) https://pahlabfitness.com/ep-066-what-you-should-do/
Link: Ep. 009: Facts vs. Opinions (suggested by moderator) https://pahlabfitness.com/facts-vs-opinions/
57:35 - Jackie - I need to move more at nighttime. Can you tell me where I can find your videos that are all walking? Link: Walking workouts (may include routines that incorporate walking along with other exercises) https://www.youtube.com/c/PahlaBowers/search?query=walking
Link: WALK Off the Weight for Women over 50 (31-day WEIGHT LOSS series) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S
58:33 - Sheri - Do you think running is better than walking for weight loss?
59:39 - Tamara - The only time I’ve felt strong is when I was 10 pounds higher. Can’t I be strong and at my goal weight at the same time? I recognize that mindset is my setback.
Thanks for joining me! Have you ever wondered🤔 how it would feel to be part of a private, supportive Facebook community that cheers📣 on your fitness victories and gives you encouragement🥰 just when you need it? Wonder no more, and come join The Killer B Hive - we’d love to have you! Here’s the link: https://goo.gl/fqtMXU
Cheers to your good health and fitness
Happiest of Fridays to you, my friends!
I’m happy to share this super informative Q+A session, where our brains were the star players⛹️ once again. What came up? Well, we touched on epiphany thoughts, self-compassion, and… my spleen?!
Yep😂! And lots more.
Below, you will find individual questions and timestamps for this episode. You can find the latest episode (this one!) of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 48
Watch Episode 48 on Facebook at the following link. If you’re not already a member of The Killer B Hive group, you’ll need to request access first (but it’s fast and easy). https://www.facebook.com/pahla.bowers/videos/10159621999843408
00:04:11 - Julie - I’m on Day 14 of the Weight Loss Challenge! (I’m TOTALLY commenting on this milestone for Julie and for others who are learning the benefits of consistency.) Link: Weight Loss for Women Over 50 Series: https://bit.ly/weightlossover50 Link: Ep. 039: FEELINGS (suggested by moderator): https://pahlabfitness.com/feelings/
00:10:50 - Connie - I’ve been following the 5-0 Method, but I’ve stalled. Can you suggest a way to get beyond this block? Link: Ep. 009: Facts vs. Opinions (suggested by moderator) https://pahlabfitness.com/facts-vs-opinions/
Link: Ep. 073: The BEST FEELING (suggested by moderator) https://pahlabfitness.com/ep-073-the-best-feeling/
00:20:16 - Pam - I am dealing with my dad’s diagnoses of cancer and dementia, and I’m experiencing anxiety. I am trying to work the thought model and identify my thoughts and feelings. How can I find my true feelings?
00:40:09 - Ronnie - I want to go to 125 pounds, but I felt that 129 is more attainable. What would you suggest as a prompt for journaling that? Link: Ep. 076: Being REALISTIC https://pahlabfitness.com/ep-076-being-realistic/
00:42:18 - Elizabeth - What is a good weight for someone who is 5’4”? And what is a moderate weight for dumbbells?
00:43:18 - Kelly - According to my EROS scale, my caloric needs per day are 1201. How can I safely eat in a deficit to lose my last 10 pounds? I’m at a “healthy” weight, but I look chubby.
00:50:42 - Sally and Lori - Is there anything you can suggest that would help me become more perceptive to what my body is saying? How do you monitor your heart rate during a workout to make sure you’re staying moderate?
01:01:49 - Mary - When you do exercises and you talk about unclenching your toes, are you talking about the flying foot or the standing foot?
01:01:31 - Cathy - Is holding in your stomach equal to engaging your core? Link: Find Your CORE! Beginner-Friendly Standing Abs WEIGHT LOSS Workout https://pahlabfitness.com/find-your-core-beginner-friendly-standing-abs-weight-loss-workout/
01:02:14 - Kathleen - Can you talk about mindset to moderate food intake?
01:02:35 - Meg - Can you talk about the importance of journaling as part of mindset work, including journaling prompts we can use? Link: Ep. 45: How I JOURNAL for Success (suggested by moderator) https://pahlabfitness.com/how-i-journal-for-success/
Thanks for joining me! And know that you’re always welcome to join my free, private online Facebook group, The Killer B Hive🐝, where over 12,000 women JUST LIKE YOU are reaching weight loss and fitness goals every day! Here’s the link: https://goo.gl/fqtMXU
Cheers to your good health and fitness
Hello and happy Friday!
Killer Bs, every week I answer your questions and every week the answer to EVERYTHING is this: the wondrous🌟 benefits of consistency!
This week’s fun and informative Q+A covers topics as far ranging as toning your facial muscles to managing water intake (and allllllllll those trips to the bathroom!), plus the thoughts that come up when our weight loss doesn’t happen according to the timetable📅 in our mind and why Peek-a-Boos are so darn hard.
Wanna know what the answer is? See above. 🤣 But also? Listen below!
Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts! Below you’ll find individual questions and timestamps for Episode 48.
Q+A Friday, Ep. 48
Watch this episode at the following link. If you’re not already a member of The Killer B Hive Facebook group, simply ask to join! https://www.facebook.com/pahla.bowers/videos/10159601864438408
01:02 - Keli - Would you recommend the 5-0 Method to older men? The 5-0 Method (suggested by moderator): https://pahlabfitness.com/weight-loss-over-50/
03:59 - Suzanne - Were you already in great shape when you started your weekly/monthly videos?
09:55 - Debbie - I’m walking seven miles a day. The weight on my scale does not show that I’m losing, but my clothes are looser.
12:50 - Pahla - I’m saying a few words here about body dysmorphia and OCD.
16:38 - Debbie - I deal with anxiety. (I’m jumping in on this non-question to talk quickly about the relationship between anxiety and exercise.)
21:00 - Julie - I’m going on day seven with your weight loss challenge. Maybe I just wasn’t ready for a longer challenge before now. (Yep, I’m commenting on this statement too.)
22:11 - Bex - According to my EROS scale, my body water percentage is going up as I’m taking weight off. Why is that?
24:29 - Sharon - I want to tone my facial muscles. Is that possible?
26:20 - Amy - Due to several health reasons, I’m not where I thought I would be with weight loss when I started your program a year ago. But I’m making progress on my mindset with this situation. (I have some suggestions here for everyone dealing with mindset work.) Link: Ep. 073: The BEST FEELING (suggested by moderator) https://pahlabfitness.com/ep-073-the-best-feeling/
34:50 - Lillian - I am misjudging stairs and falling up them. Is this a balance issue or should I just stop moving in high gear all the time?
37:36 - Sally - Is there a knack to doing peek-a-boos? Is there some kind of move I can do to get better at them?
42:44 - Sheri - Are you planning to do any more running workouts?
45:25 - Kathleen - When calculating daily calorie intake, do your workouts count as moderate workouts on their own or should they be paired with another activity?
50:19 - Barb - Is it better to space your water-drinking throughout the day, or is drinking most of it early in the day ok?
53:20 - Erin - I did the Walk Off the Weight series and want to reduce my waist. Should I try the Body Shaping Series next? Link: WALK OFF the Weight for Women over 50 (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S
Link: Body Shaping for Women over 50 Series (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq
57:08 - Jessica - I’m becoming increasingly hungry between meals. How can I tell whether this is true hunger or if my brain is playing tricks on me?
Thanks for joining me today! Want to share your health and fitness journey with others? Join my free and private Facebook group, The Killer B Hive🐝. Here’s the link:! ➥ https://goo.gl/fqtMXU
Cheers to your good health and fitness
This Q+A episode was on fire🔥! All sorts of interesting topics came up, and many of them gave me the opportunity to remind you that you’re a walking, talking, thinking, blinking MIRACLE.
We covered the notion of calories-in/calories-out, exercise “push” days, how FOMO (Fear Of Missing Out) affects our brains, and much more (including… the Kardashians? 🤣🤣🤣)
Individual timestamps and questions are detailed below in case you’d like to home in🎯 on a specific topic.
You can find the latest episode (this one!) of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
Q+A Friday, Ep. 47
Watch this session on Facebook at the following link, but you’ll need to request access first if you’re not already a member of The Killer B Hive Facebook group. It’s easy peasy! https://www.facebook.com/pahla.bowers/videos/10159580552703408
00:04:25 - Ronnie - I only burn 350 calories when I sleep seven hours. (I’m commenting on this non-question!)
00:14:22 - Connie - How do I change my thoughts so that I don’t feel mad, sad, etc.? Link: Ep. 075: BONUS! Get Your GOAL Conversations https://pahlabfitness.com/ep-075-bonus-get-your-goal-conversations/
Link: Ep. 009: Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/
00:25:24 - Shelby - I was born with bilateral hip dysplasia. Do you suggest sitting down when doing upper body weights?
00:26:19 - Cindy - I used to eat fattening food and then look up the calories. Then I’d look up how long I’d have to exercise to burn those calories off. That approach never really worked though. (You betcha, I’m commenting on this statement!)
00:32:07 - Amy - I usually eat more calories than my target when I spend time with family, and they plan meals. Do you have any suggestions on how I can identify the thought that causes this and eventually change it?
00:48:00 - Irene - My sister died in 1980. I’ve learned so much from you on how to process my thoughts on this loss. (My friends, loss can be a tough thing to deal with. I’m making a few comments on this topic.)
00:48:44 - Laura - Why am I eating over my calorie goal every day? Link: Ep. 073: The BEST FEELING https://pahlabfitness.com/ep-073-the-best-feeling/
00:53:38 - Jennifer - What can you recommend as a cardio “push day” for me?
01:00:40 - Carol - I’m doing well with the water and exercise, but not too well with the calories and sleep. (Oh, yes. I’m sharing a few thoughts on this non-question too!)
01:12:26 - Karen - My focus has been on weight loss. Is that why I never hear you talk about push days?
01:14:17 - Emma-Jane - I’m having a rough week and have completely blown calories and didn’t work out today. (You just KNOW I’m going to comment on this one!)
01:15:01 - Patti - When you road raced, did you load up on carbs before the race?
01:18:33 - Jo - How do you design your seven-day workouts?
01:23:45 - Julie - When you have a “life push” day (moving furniture, shoveling, wood-chopping, etc.), when do you recommend jumping back into moderate workouts?
01:24:52 - Stefanie - I will soon be recovering from surgery and won’t be able to exercise. Should I lower my calories?
01:25:22 - Heidi - I have to lose 100 pounds, but I’m not able to exercise right now. Should I adjust my daily calorie number?
01:29:50 - Vive - Why do the calorie calculators factor age into their recommendations? Link: The 5-0 Method (suggested by moderator) https://pahla-b-fitness.dpdcart.com/product/197778
01:31:05 - Michelle - I’ve been following the 5-0 Method since February but haven’t seen weight loss. Any suggestions for me?
Want to be part of a private, supportive online community? Join me in The Killer B Hive🐝, my free Facebook group that’s all about being your best😊 at 50 and beyond! Here’s the link:: https://goo.gl/fqtMXU
Cheers to your good health and fitness
Did you catch🧢 my recent LIVE Q+A on YouTube (where I go LIVE on the last Wednesday of each month to answer your questions)? No worries if you weren’t there in person, because here’s the replay⚾!
Individual questions and timestamps are listed below for this episode.
Find the latest episode of Q+A Friday (my regular weekly Facebook LIVE sessions) and the occasional BONUS episode (like this one!) on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!
WATCH this April Q+A on YouTube: https://www.youtube.com/watch?v=EBPTWIa28n4
07:50 - Amy - I’m 48 and want to get started with exercise. I work full-time and take care of the house and yard, so my body already hurts. Any suggestions?
12:18 - Esther - How can I improve my running during the lockdown? Link: Body Shaping Series https://www.youtube.com/watch?v=AiSCAI7K2nI&list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq
17:33 - Sarith - How much do you exercise every day? Watch for my upcoming video (coming out later in May) that will feature my weekly routine!
23:11 - TC’s Life - Arthritis in my knees and ankles is getting worse. Any suggestions?
24:34 - Alissa - Can you explain tucking the pelvis?
26:09 - Judy - I’m 69 with a bad back. Any suggestions for toning?
28:15 - Christine- Do you weigh yourself and eat the same number of calories every day?
32:49 - A Martin - How do you lose belly fat over 50? Link: Everything You NEED TO KNOW About WEIGHT LOSS at 50 and Beyond: https://www.youtube.com/watch?v=tqcJM2kANQA
41:46 - Deborah - I can’t get in my calories each day. Any suggestions?
46:28 - SweetSweet Connie - When you’re over 50, sugar and high carbs are your enemy for belly fat. (I’m jumping in to comment on this non-question!)
49:24 - Janet - What video do you recommend for a sedentary, obese, 61-year-old woman?
52:30 - Amber - Any tips for how to discriminate between true body hunger and feelings of hunger that are emotional?
57:31 - SweetSweet Connie - Why does my stomach swell after walking?
58:08 - Beverly - How many calories should I eat each day? Link: The 5-0 Method https://pahlabfitness.com/weight-loss-over-50/
58:45 - Trixie - When I do only moderate exercise, I have trouble sleeping. Any thoughts?
Thank you for being here today! If you found this Q+A session helpful, be sure to SHARE IT with your friends!
Cheers to your good health and fitness!
Did you know that we have about 60,000 thoughts every day? With all that activity going on, we may wonder🤔 if managing our thoughts is something we can effectively take on. Today’s Q+A is proof that we absolutely can👍!
You can watch this session on Facebook at the following link (request access first if you’re not already a member of The Killer B Hive group): https://www.facebook.com/pahla.bowers/videos/10159562689978408
00:01:28 - Reethah - I am now on body shaping. I’m loving my body right now and I’m wondering if I should bother buying a scale.
00:05:02 - Julie - I’m finding that I’m having to work on mindset once again. Does it ever kick in 100% all the time?
00:07:22 - Regina & Karen - I have a lot of “popping” (snap, crackle, & pop) in my shoulders and hips. Is this normal? And why does it happen?
00:10:10 - Shellie - Would you explain the form or mechanics of the “Welcome to My Home” move?
00:12:07 - Sherry - My doctor said I could do core and leg work but not arm work because my shoulder is still healing from an injury. Should I do these exercises sitting down? Link: Lower Body Workouts https://www.youtube.com/playlist?list=PLxEW_OukMMspmYD9u3gySknpyBsauaiF8
00:17:35 - Emma-Jane - I need to work more on mindset as I continuously want to work out more so that my arms look like Pahla’s.
00:20:31 - Debra Lynn - How do we work off arm fat and the fat that hangs out over the side of our bra?
00:21:30 - Michelle - I took a walk/run outside, and now my knee is killing me. What advice do you have for me?
00:22:41 - Diane - What can I do for IT band tightness besides foam rolling?
00:25:13 - Janet - Can you suggest some gentle evening workouts? Link: Stretching Videos https://www.youtube.com/c/PahlaBowers/search?query=stretch
00:26:50 - Laura, Susan, & Samatha - How do I know when it’s time to go into more body shaping workouts as opposed to weight loss workouts?
00:33:43 - Cathy - Is there some type of technique to check whether or not you’re locking your knees?
00:35:09 - Julie - Is it better to do a foam roller workout before or after a regular workout? Link: Foam Roller Workouts (suggested by moderator) https://www.youtube.com/c/PahlaBowers/search?query=foam%20roller
00:36:05 - Angel - What is the proper form for a windmill tap back exercise?
00:38:22 - Cathy - Could you share the benefits of drinking water?
00:42:22 - Nicola - My bladder will not hold the amount of water I need to drink daily. Any ideas/solutions?
00:46:57 - Connie - I recalled you saying that when you stress or overwork your body, you could potentially gain weight. I’ve done a lot of heavy lifting recently and I’ve gained five pounds over the last two weeks. Can you provide some advice?
00:53:27 - Laura - Are you going to do more running podcasts or videos?
00:53:57 - Christine - Regarding water intake, I was told that you need to drink half of your weight in ounces. Is that correct?
00:55:12 - Suzanne - Occasionally, I take long bide rides. Am I burning too many calories and stressing my body by doing this?
00:58:07 - Miranda - I’ve been told by my doctor that I have a slow metabolism. Does weight training speed up weight loss?
01:02:48 - Meg - I’m in the sub-50, non-menopausal contingent of the Hive. Should I be doing more at this age? Is your weight loss plan for all ages?
01:08:44 - Charlene - I’ve heard it said that you need to “shock” your system occasionally to see results. I agree with you but would love to hear your thoughts on the “shocking” approach.
Thank you for checking out👀 this Q+A, and I invite you to become part of my private Facebook group, The Killer B Hive🐝. Here’s the link: https://goo.gl/fqtMXU
TGIF, my friends!
Are you ready for another fascinating Q+A Friday? Well, this one brought up a wide range of topics that were as diverse as they were thought-provoking🤔. I especially enjoyed a detailed discussion on INTERMITTENT FASTING and sharing my thoughts on the different aspects of this approach to eating.
Q+A Friday, Ep. 45
Watch this session on Facebook at the following link (you’ll need to request access first if you’re not already a member of The Killer B Hive Facebook group): https://www.facebook.com/pahla.bowers/videos/10159544452778408
00:01:50 - Pahla - I’m starting off this session by explaining how the weekly Q+A sessions work and the Q+A emails you get from me each Friday.
00:03:14 - Melissa - Can you talk about belly fat or other targeted “spot reduction?”
00:05:22 - Tracy - I am 50 and take low-dose birth control pills. Is moderate exercise enough for someone like me?
00:11:57 - Denise - Please give us your thoughts on how to identify what our weight goals should be.
00:16:20 - Carolyn - My former trainer had me take Branch Chain Amino Acids (BCAA) to aid in recovery when I was in my 40s. Do you think they would still be helpful?
00:21:12 - Susan, Patricia, & Sandy - What are your thoughts on intermittent fasting?
00:24:35 - Ileen - I have fought with the scale my whole life. I’ve always been overweight. (This is not a question, but I’m sharing my thoughts on statements like this one and the effect these kinds of words can have on us.)
00:27:26 - Jen & Elizabeth - I am in maintenance. If I am maintaining fat but building muscle, is it reasonable for the scale to increase? Link: Body Shaping for Women Over 50 Series (suggested by moderator) https://www.youtube.com/watch?v=AiSCAI7K2nI&list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq
00:40:02 - Debbie - My problem is snacking at night. What would you suggest?
00:42:18 - Elizabeth - I’m having problems with my diet. (Yep! I’m addressing this non-question too!)
00:47:18 - Chauncey - I’ve stopped and started with losing weight and am learning to manage my stress. (I’m saying a few words about this comment since this issue comes up quite frequently with my Killer Bs.) My daily calorie intake is 1900. I’ve been diagnosed with a medical condition, and my doctor has put me on a medication that has a side effect of reduced appetite. Should I keep eating 1900 calories a day?
00:59:00 - Leslie Ann - It is so hard to stop comparing ourselves to others. (You just KNOW that this statement has me commenting too!) Link: Facts vs. Opinions https://www.youtube.com/watch?v=s47CYL1ba1E&t=4s
01:05:04 - Pat - Do you think smart scales give you useful information?
01:07:16 - Laura - If five calculators give me an average of 1250 calories, should I try for that number or stick with 1350-1500 to be consistent and get started?
01:12:14 - Carrie - I have been on a 1200 calorie diet for months, and I usually under-eat to about 800-900 calories and then exercise hard. According to the 5-0 Method, I should be eating 1610 calories. It seems like a lot of calories, and I’m gaining weight. I’m already overweight, and it is scary to eat more, work less, and be putting on weight. Any advice on managing my mind?
01:25:00 - Reethah - Can you share your thoughts about proper walking form? Can we get injured if we have a different form from you?
01:26:19 - Laurie - Why do I need to keep my heart rate so moderate? Why can’t I get it really high to strengthen it?
THANK YOU for watching or listening! If you’d like more fitness💪, friendship🧑🤝🧑, and fun🎉 come and join The Killer B Hive private Facebook group by clicking this link➡️ https://goo.gl/fqtMXU
In this Q+A session, we’re covering the fitness and function🤸♀️ of obliques, abs, our back muscles and a whole lot more!
Q+A Friday, Ep. 44
Hop on over to Facebook to view this entire session on video! (If you’re not already a member of The Killer B Hive private group, you’ll need to request access first.) https://www.facebook.com/pahla.bowers/videos/10159525526043408
00:02:45 - Lisa - I’m just finishing the Weight Loss Over 50 series and am interested in doing the 12-week Learn to Run at Home program. Is the intensity of the Learn to Run comparable to the 5-0 plan? Link: The 5-0 Method https://pahla-b-fitness.dpdcart.com/product/197778
Link: Learn to Run at Home https://pahla-b-fitness.dpdcart.com/product/157224
00:12:17 - Amy - Two questions about form. First, is there a way to actively engage our obliques or does it “just happen” when we do exercises that engage them? Second, if I focus on “zipping up my ribs” to engage my core, I have a hard time also thinking about pulling my belly button into my spine. Does “zipping up my ribs” take care of the lower part of my abs as well?
00:21:06 - Melodie - I’m struggling with weight loss since I switched to low carb/keto. I’ve done WW in the past and felt really good, but I’ve been listening to the folks on YouTube who say “after 50, you have to cut out carbs.” (You just KNOW that I have a few comments about this non-question!)
00:26:36 - Nancy & Melissa - Regarding the right number of calories, I’m often below my total daily calorie count. Is this a problem? And do you have a diet or style of eating that you advocate?
00:41:25 - Stephanie - Even when I engage my abs when sweeping and vacuuming, my back still hurts. Does that mean my abs are weak?
00:43.20 - Amy - Can you explain “muscle memory,” and does it affect the benefits of exercising moderately?
00:46:52 - Pahla - How can I still gain fitness if I am only exercising moderately? (This is a question that comes up frequently, and it fits into our conversation nicely, so I’m covering it!)
00:51:10 - Angel - Do you have any workout videos that are suitable for an office setting? Link - Seated workouts https://www.youtube.com/playlist?list=PLxEW_OukMMspitJJFyUzvCJk5XcaQmvtL
00:52:22 - Carolyn - I listened to your podcast about the two-week window when your brain says, “You’re good. I don’t want to do this anymore.” I now recognize that my brain does this, but how can I consistently push past it?
00:57.04 - Judy - Pahla, what do you do for exercise every day? Link: Watch for my upcoming video (coming this May!), where I discuss how I approach my weekly exercise routine.
00:58:30 - Carla - I am able to eat as planned for breakfast and lunch. However, after dinner I tend to snack when I’m not hungry. How can I switch up my mindset to stop this habit?
01:04:38 - Bex - Do you have any tips to stop eating for comfort? Link: EMOTIONAL Eating (suggested by moderator) https://www.youtube.com/watch?v=qFIha7jdwK8&t=121s
Link: How to CHANGE (suggested by moderator) https://www.youtube.com/watch?v=7xGT40vKHq0&t=48s
01:04:53 - Mary Beth - I finally broke my plateau this week, after having been stuck at the same weight since January. (Oh, yes! I’m commenting on this non-question too!)
01:06:02 - Ginger - What app would you suggest for a calorie-counting beginner?
01:07:12 - Jenn - Any advice on how to get the best sleep when hot flashes keep you up at night? Link: Making Peace with Your MENOPAUSAL Body (suggested by moderator) https://www.youtube.com/watch?v=nbS1zr9D9PM
01:12:30 - Adriana - Is there a way to become “slimmer” (fitting into my clothes better) AND become stronger/faster at the same time?
This is Episode 43, and we’re talking about MINDSET🧠, almost no matter what the question is. 😂
Questions and timestamps are listed below.
00:03:58 - Regina - Could you give us some detailed information about the Get Your Goal group? What can I expect if I take the plunge? Link: Get Your Goal Facebook group https://pahlabfitness.com/get-your-goal/ 00:10:25 - Reethah - What information can you give me about the idea of a “set weight?” Do you think it’s a mindset thing? 00:16:14 - Carol - Any tips for dieting while traveling? 00:17:24 - Jeannine - I was told by a trainer once that as we get older, we need fewer calories to maintain our weight vs. 2000. Can you tell us more about this? 00:22:22 - Lesley - Do you have any techniques to help us manage our mindset? Suggestions for apps? Link: How I JOURNAL for Success podcast https://pahlabfitness.com/how-i-journal-for-success/ 00:25:39 - Anne - I have a water-related question. I started drinking half my bodyweight in ounces three weeks ago. My weight jumped three to four pounds, went back down two pounds and has stayed there since. What’s going on? 00:28:00 - Laura - I keep gaining back and losing the five to eight pounds I am trying to lose. Everything worked initially, then I stopped making progress and gained it all back within three months. I changed nothing. Do you have any advice for me to lose this weight? 00:32:20 - Kris - During balance exercises, why should we not curl our toes? 00:33:48 - Kristy - What are your thoughts on eating late in the day? 00:36:13 - Lori - You recently answered a mindset question about hot flashes interrupting sleeping. I now find myself having to get up and pee a couple of times a night. You’re not saying that I need to tell myself the peeing is not waking me up, right? Just that I can consider a night in which I wake up twice (and am sometimes up for a bit before falling to sleep again) to be a good night’s sleep for me because that’s how my body works now? 00:44:09 - Debbie - I’m traveling to Hawaii in May and am so worried about my weight loss during that time. Any tips? 00:48:10 - Stacy - I am supposed to drink 115 ounces of water a day. I just can’t. I have an overactive bladder and visit the bathroom frequently as it is. Any suggestions? 00:51:38 - Lisa - Is doing one of your workouts, in addition to doing two-mile walks several times during the week too much for one day for weight loss? If so, do I assume that I just continue the workouts in order rather than skip? 00:53:04 - Cathy - True beginner here. So far, the videos I’ve seen are too much for me, even if I try to “go at my own pace.” Thirty minutes is too much, and I hate to quit the exercises too early, as I feel like a failure. What can you suggest for me? Link: DAY ONE Weight Loss for Women Over 50 Series https://www.youtube.com/watch?v=I-U8oHVoYU4&list=PLxEW_OukMMspuLrXq7XZfvqKUyaPtNUIq 00:58:27 - Ronnie - I want a reward for positive changes! I need to make it different from a food item. 01:00:33 - Ronnie - Why would a person get an upset stomach sometimes when working out? 01:01:58 - Leslie - Why is it that I’m finding myself “fatter” even though the number on the scale is coming down? I have come from eating low-carb to eating the right number of calories with the 5-0 Method. Is my body just adjusting to the change? 01:08:18 - Laurie - When do you suggest I should recalculate my calorie intake? I’ve lost 51 pounds, and I’m thinking I need to eat less. 01:09:40 - Laila - Please talk about menopause in terms of emotional changes and negative thoughts about body image and getting old. I feel overwhelmed at the changes I see. Link: Getting OLDER podcast https://pahlabfitness.com/getting-older/ 01:17:38 - Darcy - I am keeping within my calorie limits and getting my exercise, but I’m not seeing weight loss. I’m thinking about Ashwagandha (a supplement), as I think cortisol may be my problem. 01:20:20 - Negin - Your tips/suggestions/thoughts when it comes to SlimFast?
As you may or may not know, in addition to my live Q+A sessions every Friday in The Killer B Hive Facebook group, I do a BONUS Q+A on the last Wednesday of the month over on my YouTube channel.
You’re always welcome👋 to join me live in either place! OR you can catch the replays at your convenience. Simply look for emails like this one for links and a list of questions and timestamps for each episode.
WATCH this episode on YouTube: https://www.youtube.com/watch?v=EDvRd8JVd9Y
01:12 - Pam - When you do workouts with weights, I noticed that you always refer to your weights by names like “Big Boys,” etc. Which sizes go with which names?
03:19 - Leora - Will you make some extended new workouts, meaning 40-50 minutes?
00:06:36 - Angela - Where do I get started on your YouTube channel with exercise? Link: Getting STARTED with Fitness for Women Over 50 playlist https://www.youtube.com/c/PahlaBowers/playlists?view=50&sort=dd&shelf_id=6
08:49 - Esra - Do you intend to make a podcast about running?
10:48 - Our Cracker Box Cottage - Please talk about staying motivated.
13:19 - Knockoutorion - I’ve lost ten inches in my waist since last December, but I’ve now been at the same measurement for a month. Does this mean I’ve hit a plateau?
15:56 - Lisa - How do I pick the right number of calories to eat when I have 100 pounds to lose and have tended to eat in a very restrictive way?
19:18 - Mickey C - Is there a specific workout that is very low impact for a 64-year-old just getting back in the habit of working out?
21:15 - Lisa - If we’re trying to lose weight, should we focus on nutrition before exercise?
25:52 - Lori - I’m confused about the number of calories to eat for losing weight. I’m getting conflicting information from different calculators.
28:15 - Amanda - You recently mentioned that working out not only builds muscle but helps your bones as well. I thought that was so interesting. (This isn’t a question, but I’m commenting anyway!)
29:52 - Aku - Do you have eating plans for vegetarians? And what calorie tracker is easy to work with?
32:53 - Julie C Art - Regarding moderation, is doing a half hour walk with my dog on top of your workouts still within the moderate range?
38:51 - Tereza - What if your appetite is “bigger” than the number of calories you need to lose weight?
43:06 - Marie - Is there a video with specific inner thigh work?
46:31 - Wendy - My husband and I do your workouts in the late afternoon. Would we get more benefit doing them in the morning?
50:34 - Terry - Where can I find your exercise series for women over 50? Link: Pahla B Fitness YouTube channel https://www.youtube.com/channel/UCeXAh1l-MSjIbDkvHXa1yyA
51:39 - Dawnia - When I run three times a week, my appetite goes through the roof. How do I stick to a sane amount of calories when I run?
55:14 - Asha - My weight has plateaued. Can you suggest some exercises so that I can lose more?
My friends, thanks for asking great Qs and joining me for the As! See you next time!
Cheers to your good health and fitness.
It’s Friday, my friends, and that means we’re all about the Q+A today!
Episode 42 is a wild ride, with CALORIES taking center stage🎦 (as they often do), with conversations about proper calorie counting, weight maintenance, macros, planning ahead for social situations, and so many other topics, too (because, yes, we’re also talking about my teeth)!
Individual questions are listed below, along with timestamps to make finding specific topics quick and easy.
You can watch this session on Facebook by clicking this link. (If you’re not already a member of the Killer B Hive private group, you’ll need to request access first.) https://www.facebook.com/pahla.bowers/videos/10159486404958408
00:01:06 - Julie - I’m doing the 5-0 Method and am within a few pounds of my goal weight! However, I just realized that I’m currently taking in 165 fewer calories than recommended by 5-0. Since I’ve been losing, should I keep going with my current calories or readjust to the 5-0 number? I want to make sure I get my “right” amount of energy. Link: The 5-0 Method, Weight Loss for Women over 50: https://pahlabfitness.com/weight-loss-over-50/
00:05:50 - Pat - Are you starting the April workouts on April 1st or on the first Monday in April?
00:08:24 - Tracy - If exercise doesn’t help with weight loss, why do you include moderate exercise as part of the 5-0 Method?
00:11:28 - Darlene - How do you keep your teeth so white?
00:12:56 - Karen - On long runs, is it normal for some people to become itchy while running?
00:15:38 - Connie - Regarding BMI, my goal weight is on the horizon, but my BMI is taking forever to reduce. Can you help me put this into perspective?
00:24:38 - Lisa & Estelle - I just completed the 31-day weight loss series. I’ve lost weight, and I have more to go. What series should I do next?
00:27:20 - Ronnie - How does your coaching program work? Email address for one-on-one coaching information pahlab2@gmail.com Link: Get Your Goal group https://pahlabfitness.com/get-your-goal/
00:29:27 - Cathy - We have been invited to a family fish fry on Sunday. Should I eat less at breakfast and lunch since the supper meal will likely be higher in calories? I need help in planning calories since social events will likely increase soon.
00:36:03 - Sharon - As a type 1 diabetic, I believe that makes weight loss harder. Agree?
00:41:24 - Jacki - I would love to see an exercise ball routine. Links: Stability Ball playlist https://youtube.com/playlist?list=PLxEW_OukMMso2-NLGRbMJrcxU4o18TQNq
00:42.11 - Ruth - I had reached a plateau with weight loss and reduced my calorie intake. It hasn’t helped, and now I’m struggling to know how best to rectify my mistake. Can you help?
00:53:13 - Debbie - I’ve been walking and exercising since last March. I’ve lost almost 20 pounds. I look smaller but can’t get my body to lose more. Why is that?
01:00:37 - Suzanne - If I miss a moderately balanced meal and fill in with not-so-healthy food, I avoid the scale and quietly berate myself. Since you have said that you can’t exercise off a bad diet, then what can I do besides get back on the right plan? It seems that if I did two rounds of exercise, at least I’d be using more calories.
01:17:41 - Suzanne - Even though I stay within calories 99% of the time, balancing the fats, carbs, and protein given in My Fitness Pal is a challenge.
01:19:40 - Irene - I lost 70 pounds a few years ago, and although I put on a few pounds when I stopped smoking, I seem happy at my current weight. Why is it so hard for me to move myself into maintenance?
01:27:10 - Kirsten - Did I hear something about a book?
My friends, I love the camaraderie and support that’s seen every day in The Killer B Hive Facebook group! It’s fun, free, and totally private. If you’re not already a member, click here to join the Hive! https://goo.gl/fqtMXU
If there’s one thing I love💘 (besides cardio, of course!), it’s answering questions about your healthy weight, fitness, and the mindset shifts that accompany this journey. So Episode 41 of Q+A Friday was particularly interesting as we shone a spotlight🔦 on WEIGHT MAINTENANCE!
Other pertinent topics (BMR, goal-setting, menopause and weight loss while on vacation, for example) came up, too, in this juicy🍊 episode!
Are you ready to dig in? Let's GO!
00:01:21 - Nancy - What is the best way to get rid of belly fat? Walking with weights?
00:09:05 - Karen - Can you tell me what equipment I would need if I purchased the Flexibly Fit program? And can you also let me know the distance ranges in the running portion? I just finished your Learn to Run program; would Flexibly Fit be a good next step? I’m looking for variety, and I love running. Link: (Level 3+) Flexibly FIT | Pahla B Fitness https://pahla-b-fitness.dpdcart.com/product/186079
00:12:28 - Pahla - Let’s talk for a few minutes about weight maintenance!
00:19:53 - Cathy - I read that we should never eat below our BMR. What are your thoughts?
00:26:28 - Sara - How do you figure out macros?
00:28:28 - Judy - For maintenance, how many minutes should we work out each day?
00:30:05 - Sara - Can we work out twice a day?
00:32:45 - Michele - Regarding aging and working out, I was fine working out every day and going hard, then suddenly I seemed to hit a wall. Is it possible to just get to a point where you suddenly can’t recover properly? Or should I consider that it could be a medical issue? I’m 51 and in menopause.
00:43.28 - Sarah - Please refresh me on maintenance and maybe share some thoughts on another goal to work toward. Is there a way to make “getting more muscle” a measurable goal?
00:49:46 - MaryAnne - Are your rebounder videos considered moderate and suitable for weight loss?
00:53:32 - Melissa - Recovery is so hard as I do not like to slow down, but I do it. (I’m throwing in a few thoughts about this statement!)
00:55:23 - Lauri - Do you have any suggestions for relief from hot flashes at night that are affecting my sleep?
01:01:01 - Lisa - I’ve been exercising daily for nine months. I feel stronger except for my lower back. Are there any exercises I can do to help strengthen my lower back? Link: How to Reduce Lower Back Pain | Strengthen Your Core with 5 Easy No Equipment Exercises https://www.youtube.com/watch?v=nrWbmJPscFI
01:03:44 - Terri - I am short and pear-shaped, just like my aunties. Do my genetics make it more difficult for me to lose weight because of my shape?
01:17:45 - Melissa - Where can I find your Fitness Matters podcasts? 01:17:45 - Pamela - What about finding your podcasts on Alexa?
01:18:55 - Karen - About drinking water, will we always have to pee so often, or will our bodies adjust to the increase?
01:21:00 - Bt - I’m going on a beach vacation. I know I’ll be walking on the beach, but counting calories may be difficult. What workouts would you recommend?
01:24:39 - Lori - Side stitches while running or working out: What do you know about them? How should one deal with them? Any way to prevent them?
01:26:54 - Doris - Where do I find the information to calculate my caloric intake? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahlabfitness.com/weight-loss-over-50/
01:27:52 - Pahla - This is not a question, but rather an observation on my part. While reading specific doctor/supplement recommendations in the comment section of today’s Q+A (this particular conversation was about menopause), I share a few words of caution and carefulness about giving and receiving this type of information with/from others online.
01:29:09 - Claire - What exactly is body shaping?
This is your invitation💌 to join us in The Killer B Hive! Click here to request access: https://goo.gl/fqtMXU
Happy almost weekend, Killer Bs!
Every week during our Q+A sessions, I notice that some sort of THEME emerges, and this one is clear: how we TALK TO OURSELVES is ESSENTIAL WORK🛠️ on this life journey.
We’re doing a deep dive🥽 into this subject, along with others, including pelvic floor health, chair massagers, and whether or not men benefit from moderation too. (The short answer? EVERYONE can use moderation!)
You can find the complete session on Facebook by clicking here. (If you’re not already a member of the group, you’ll need to request access first.) https://www.facebook.com/pahla.bowers/videos/10159447938993408
00:08:35 - Bonnie - What chair massager do you use or recommend?
00:10:20 - Brenda - Can we talk about our pelvic floor muscles and prolapse? Link: HELP for your PELVIC PROLAPSE (simple exercises!) https://www.youtube.com/watch?v=kRp4R3iCh9k
00:12:24 - Sara - Could you be so kind as to number your weekly workouts (Day 1, 2, etc.)? Link: MONTHLY 7-Day Challenges (Enjoy a New One Every Month!) https://www.youtube.com/channel/UCeXAh1l-MSjIbDkvHXa1yyA
00:21:20 - Pernette - I am super close to my goal, but lately I have been going off track with calories and am starting to think of taking a short break (one-two weeks), during which I’d eat at maintenance before resuming eating on a deficit. Is this something you’ve seen as a way for people to remotivate or should I continue non-stop with my current calorie count?
00:25:52 - Kim - I am down 10 pounds, which is very near where I want to be, but I’m getting scared about maintaining. (I have thoughts about this non-question!)
00:38:37 - Laura - When I get to my goal, can I also add a zero onto my weight in order to eat the right calories? I have to realistically count calories or I will go right back up in weight.
00:44:35 - Laurie - How do I tell the difference between when I tell myself a fact versus opinion? A chart I found says that I’m fat, even though I’ve lost 50 pounds. This is a fact according to the chart, but it feels mean and self-defeating. How can I have kinder thoughts without deluding myself? Link: Facts vs. Opinions podcast https://www.youtube.com/watch?v=s47CYL1ba1E
00:51:42 - Lori - While I agree that we should talk kindly to ourselves, is it not true that sometimes we do things that are wrong, bad, or even a little bit stupid? How can we learn from our experiences if we aren’t recognizing them as flaws/opportunities to do better in the future? Link: Stop Thinking POSITIVELY podcast https://www.youtube.com/watch?v=gvm4Hh4-Tqo
01:04:24 - Gina - I have about ten more pounds to lose, and I really want to do the body shaping series. Can I continue with my calorie deficit and still do that series?
01:09:07 - Nancy - I’m recovering from lower back pain (ligament strain, not sciatica) by resting and walking. What is a good place for me to start with your workouts?
01:10:50 - Sandy - I’m new here and have 40 pounds to lose. Should I start with the new year 31-day challenge or start with the weekly March videos?
01:15:19 - Emma Jane - I find myself thinking (obsessing) about food. I spend a lot of my days thinking about what I’m having for what meal, how many calories, what macros they have, can I have this snack or treat, etc. Does it ever stop?
01:21:17 - Angel - For women in your group who still have periods, what exercises do you recommend to do or avoid during that time of the month?
01:23:23 - Chris - Do you plan to do any workouts that deal with piriformis tightness/spasms?
01:24:06 - Terri - Does the 5-0 plan apply to men of “a certain age,” particularly in terms of moderate exercise?
01:25:44 - Oona - Is drinking sugar-free diluted orange juice OK in terms of counting it toward my daily water intake?
If you’re not already a member of The Killer B Hive private (and super supportive!) Facebook group, consider this your invitation💌! Click here to request access: https://goo.gl/fqtMXU
Welcome to Friday, my friends!
I’m happy to bring you another Q+A nutshell🥜 today! We dug deep⛏️ this time, with lots of questions related to CALORIES, EATING, and WATER. It was a beautiful🌼 session as we dispelled several WEIGHT LOSS MYTHS and learned that our bodies work in mysterious and miraculous ways✨!
You can watch👓 the ENTIRE SESSION or skip around to whatever SPECIFIC TOPICS hold the most interest for you.
Friday March 5, 2021 Q+A
You can find the complete session on Facebook by clicking here (if you’re not already a member of the group, you’ll need to request access first): https://www.facebook.com/pahla.bowers/videos/10159429148668408
00:06:56 - El Bee - For losing weight, I don’t understand your advice to not reduce calories when I am unable to be moderately active. Can you please explain this?
00:17:17 - Beth Ann - Can I count water in tea and coffee as part of my daily water intake?
00:21:25 - Kari - There are so many conflicting theories about weight loss. (I have a few comments about this even though it’s not a question😊.)
00:24:20 - Lisa - Fitbit is a liar!! (I’m weighing in on this non-question too!)
00:30:10 - Cathy - Can you share some examples of what it looks like to quantify a goal?
00:34:36 - Jody - Would you count flavored, carbonated water toward your daily water intake?
00:37:14 - Cheryll - I have to lose about 50 pounds. What advice can you give me to curb nighttime eating?
00:40:31 - Kari - What are your thoughts on too much water?
00:43:36 - Sheri - How do you feel about supplements to give you more energy to work out?
00:47:45 - Janice - I need to find intrinsic motivation. (Yep! I’m commenting on this one too!)
00:48:32 - Laura - How can I get a general question to you?
00:50:34 - Janet - Regarding calories, should I be eating 1453 calories (the five calculator average) or 1650-1700 calories (based on body weight)?
00:55:24 - Karen - You have talked about maintaining your weight goal and being comfortable with a three-pound window. How do you modify your diet if/when you go outside that window - either high or low?
59:20:00 - Amanda - I’m just about ready to start the maintenance phase of my weight loss journey. How can I figure out how many calories to eat?
01:04:35 - Kari - In calculating calorie intake, what is a reasonable amount of weight per week to lose?
01:09:38 - Tracy - Do you know much about metabolic adaptation and how to reset your metabolism? I’m wondering what the process is and how long it takes.
01:14:25 - Nancy - Do you have any insight on why our weight fluctuates so much in a day?
01:16:16 - Marcia - How can I better handle the mindset of my weight moving up and down within the 250s? I’ve been here a long time now and am no longer frustrated. I am simply working the five steps.
01:24:24 - Darthy - I’ve reached my goal weight and I’m ready for toning workouts. Can you tell me where I can find them?
01:26:10 - Laura - Where can I turn in questions for the Q+A Fridays?
01:27:58 - Negin - When you say to put a zero at the end of your weight to determine the correct number of daily calories, do you mean one’s current weight or goal weight?
01:28:54 - Kim - Do you run at all anymore?
01:29:35 - Sue - I don’t sweat with moderate workouts. Does that say something about the effect of exercising on my body? Or is it just how my body works?
THANK YOU😘 for joining this session of Q+A Friday! And if you’re not currently a member of The Killer B Hive Facebook group, we’d love💙 to have you! Join here! Link: https://goo.gl/fqtMXU
Happy, happy Friday, Killer Bs!
This week’s eye-opening👀 Q+A topics include CALORIES, FOOD INTAKE vs ENERGY OUTPUT, and the illuminating💡 subject of HUNGER. Fair warning, my friends, french fries were discussed at length (YUM😋, am I right?), and it is so interesting to discover how our brains can play tricks on us when we least expect it!
You can watch the ENTIRE SESSION (link is below) or tune in to a SPECIFIC SECTION for a question that sparks✨ your interest. Timestamps are included for your convenience✅.
FEBRUARY 26, 2021 Q+A
Find the complete session on Facebook by clicking here (if you’re not already a member of the group, you’ll need to request access): https://www.facebook.com/pahla.bowers/videos/10159410190598408
00:03:28 - Charlene - I’m “training” for my 40-mile bike ride in October. Is riding this many miles too much “stress” on my body? I enjoy it, and I do push myself some days, but I’m still in weight loss mode and don’t want to slow down that process.
00:10:04 - Pahla (yes, sometimes I’m asking questions!) - Why don’t new members respond to the membership questions? Do you not want to follow the rules? 🤣 Link: Group Rules from the Admins; The Killer B Hive Facebook page https://www.facebook.com/groups/541002382723751/about
00:17:23 - Toni - Do you change calorie counts as you’re losing weight?
00:18:04 - Suzanne - Am I sabotaging my progress if I follow two of your exercise plans back to back?
00:24:38 - Amy - I am two weeks along on reducing my calorie target due to a much reduced activity level (temporarily) for health reasons. I had a sudden drop in weight after a week, and now I’m leveling out to where I was before I reduced the target. Is it worth trying to increase calories again or is it too soon?
00:27:24 - Lori - Can you talk to us about assessing hunger?
00:41:04 - Sally - I just started your workouts, and I noticed that I’m having pain in my hip. Should I stop until the pain is gone?
00:42:40 - Tracy - I lowered my daily calorie intake by 100 calories because I was feeling uncomfortably overfull trying to hit my higher calorie target. I’m still eating about 400 more daily calories than I did prior to starting the 5-0 Method. Is this lower calorie amount okay as long as I am being consistent in eating the same number of calories every day?
00:45:52 - Karen - Any tips on recovering from sore muscles faster on those odd times that we miss the moderate mark and overdo it?
00:48:12 - Mary - What is the best scale? Link: How Often Should You WEIGH Yourself? + INEVIFIT Scale Review ⚖️ https://youtu.be/Xc_nPf7rHe4
00:49:11 - MJ - How do we know the difference between our “ideal” weight and what is reasonably achievable? I want to ensure that I’m setting myself up for a realistic goal.
00:59:52 - Mary - I am having trouble counting calories on foods I make. (This isn’t technically a question, but I answer it anyway!)
01:02:09 - Katy - Will you please suggest some light snacks for the evening?
01:06:08 - Fernanda - How do you feel about hormone replacement therapy?
01:11:03 - Tonya - I struggle with eating when bored and have discovered that when I get to this point, I will look up articles on healthy living for inspiration and to retrain my brain. (I answer this non-question too!)
01:16:02 - Shannon - What is the appropriate number of calories for me? 1500?
01:16:50 - MJ - I’m afraid of what I’ll do with my life once I reach my goal. (Again, I make a few comments about this topic even though it’s not a direct question.)
01:18:25 - Courtney - If I’m not burning 500 more calories than I take in each day, how will I ever lose weight? Thanks for joining the Q+A fun! If you’re not already a member of The Killer B Hive Facebook group, JOIN NOW! We’re 10,000+ of the most supportive women on the internet. See you there😎! Link: The Killer B Hive private Facebook group: https://goo.gl/fqtMXU
Enjoy a BONUS Q+A session from YouTube! As always, we covered a lot of interesting topics, and there seemed to be specific focus🔍 this time on CALORIES.
Below, you’ll find the QUESTIONS❓ and TIMESTAMPS🕰️ so you can either watch the session in full (the link is below) OR skip to the sections that hold particular interest for you.
Have a great week, my friends, and I hope you enjoy this replay🌼!
LIVE YouTube Q+A, February 24, 2021
View the entire session on YouTube here: https://www.youtube.com/watch?v=-QYxHQ0HFgA&t=229s
00:03:12 - What percentage of my maximum heart rate would be considered moderate?
00:06:54 - I’m 51, recovering from COVID-19, am in full-blown menopause, and am breathless and exhausted. What do you recommend I do to raise my energy level?
00:08:44 - What is the best exercise for osteoarthritis?
00:10:38 - Pahla, will you do more trampoline training videos?
00:12:30 - Regarding diet, do macros matter, or is caloric deficit enough when trying to lose weight after age 55?
00:16:42 - For weight loss, how many times a week should we do your workouts, and how much time per day do you recommend?
00:19:52 - How do you plan your meals? Link: How I Plan a Week of EASY MEALS in 20 Minutes video https://www.youtube.com/watch?v=YJmBfkvJGnA
00:23:04 - What is your opinion of intermittent fasting?
00:26:18 - Have you added any special supplements to help with rest at this stage of life?
00:32:00 - Can you talk about estrogen and working out?
00:37:39 - Does it matter how you use calories at each meal? Specifically, is it better to split up calories evenly between our daily three meals?
00:41:23 - Will you make more knee-friendly workouts that are longer in length?
00:42:28 - I have pain on the side of my knee, what can you tell me?
00:44:04 - Can we wear shoes while working out?
00:44:48 - What did/do you do when you’re in the middle of losing weight, and someone asks you to have cake for a celebration or sweets as a treat in the afternoon?
00:51:54 - I am 55 years old and have about 10 kg to lose. Is doing yoga three times a week, your videos 3 times a week, and 45 minutes of extra activity per day (7000 - 10,000 steps per day) a good exercise regime to lose weight at my age? FYI, I sometimes have joint and muscle pain and have to skip a day. Also, how do you stick to an exact number of calories per day?
00:57:28 - How do you break a weight loss plateau? Link: How to Break Your WEIGHT LOSS Plateau fitness video https://www.youtube.com/watch?v=F4gK32uZcQQ
I hope you enjoyed this Q+A session as much as I did! There are always so many juicy🍊 tidbits to share when it comes to FITNESS for women of a “certain age.” I’m glad you’re here😊!
Cheers to your good health and fitness,
Pahla
Greetings and salutations, my friends! In this week's Q+A Friday, we covered a broad range of topics including PROPER CALORIE INTAKE for weight loss, the concept of OVER EXERCISING, and how your MINDSET🧠 can play a crucial role in getting the results you want.
Read👀 on for more information (including time stamps to the specific moment where you can hear the answer, and links for any videos I mention)!
View the session on Facebook here (you’ll need to request to join the group if you’re not already a member): https://www.facebook.com/pahla.bowers/videos/10159392086908408
0:06:40 Reethah - What is involved in being able to reveal our abs?
0:14:08 Melissa - I noticed that I’m not as strong as I’d like to be when I do “sissy squats.” Is there an exercise I can do to get stronger before I try them again?
0:14:44 Jennifer - I have a weak knee, how can I improve my squats? Link: 6-Minute Glute Bridge Challenge https://www.youtube.com/watch?v=REVs4-gDpxo&t=277s Link: 20 Minute CORE STRENGTH Floor Workout for Beginners https://www.youtube.com/watch?v=FwSURDIUVOU&t=907s
0:28:22 Amy - Can you please review the mindset work you recommend when we resume our usual calorie count after we’ve been lowering it for a short period of time? I’m afraid I’ll gain weight. Link: What You SHOULD Do Podcast (will be released on Sunday, Feb. 28) 0:35:51 Sheryl - Can you review how we can calculate our proper daily calorie intake? What do you consider a reasonable amount? Mine seems too high.
0:42:25 Pam - What kind of exercises are best for prolapse issues? Link: HELP for Your PELVIC PROLAPSE https://www.youtube.com/watch?v=kRp4R3iCh9k&t=195s
0:43:50 Sharon - What is the secret to balance with Drinky Birds?
0:45:25 Clare - I turned 50 recently and have developed carb pockets/hip bags. Do you have any suggestions on how to eliminate these? Link: How to SEE Yourself Podcast https://www.youtube.com/watch?v=kMrrEkCTZ8M&t=126s
0:50:42 Esspi - How can I manage to be consistent with eating/fitness with three busy kids? Link: Changing Your PAST Podcast https://www.youtube.com/watch?v=tubluItS1vg&feature=emb_imp_woyt
0:59:23 Cece - When I walk on a treadmill, I hold onto the hand rails because I had hip replacement two years ago. Is that allowed?
1:00:54 Wendy - I’ve put on three pounds but have noticed changes in my waist. I’m trying not to be depressed about the gain.
1:05:24 Tracy - I totally relate to the “my calories are so high” thought. Years of diet culture have warped my thinking.
1:08:05 Teresa - Do you have a video on strengthening your knees? Link: 35 Minute KNEE FRIENDLY Cardio Workout + Knee Strengthening Exercises https://www.youtube.com/watch?v=bdSEN9TTxzM&list=PLxEW_OukMMspEkeLaXWN39C1u1l6eMnX_&index=22
1:08:55 Judy - What is a good way to modify balance work? I had an injury to my left side a few years ago, and that side is weaker.
1:10:15 Emma Jane - When I do Can Cans and Toy Soldiers, my lower back hurts. Is this a core issue?
1:11:10 Mary - Is it okay to add a 30-40 minute moderate walk every day along with your workouts? Is this too much?
1:15:11 Francine - Do you have a podcast about over exercising for women of a “certain age?” Link: Over Exercising Podcast https://www.youtube.com/watch?v=FWx2aFWRF74&feature=youtu.be
1:17:32 Ladyt - How do you know if you’re doing enough exercise? How do you know when you’re doing too much and your body is starting to store fat? I’m very nervous about some weight I recently gained.
1:23:55 Martha - Can you explain the numbers on the scale or where I can find out what they should be for my age?
1:25:12 Mary - How does my medication work into my health/fitness plan?
We're LIVE in The Hive with another helpful and informative Q+A! Happy Friday, Killer Bs!
We're LIVE in The Hive for a challenging and informative Q+A, Friday, December 18, 2020
You ask the fitness questions and I answer! Enjoy this LIVE bonus episode from YouTube, including questions about busting through a weight loss plateau, learning exactly how consistent we need to be with calories, how to stop people pleasing and much more!
We're LIVE in The HIVE on Friday, September 25, 2020 for another fun and interesting Q+A!
Another fantastic Q+A session - emotional eating, how to change your thoughts, "cheat" meals, and so much more!