Q+A Friday

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