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 today If 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 weight Get 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 [email protected] - 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 [email protected] - 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 [email protected] - 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 [email protected] - thanks for joining me, I’ll see you again next time! 💛 Cheers to your good health and fitness.