Q+A Friday

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? Consider this your personal invitation📩 to join my FREE and PRIVATE Facebook group, The Killer B Hive! We are 15,000+ women who want to live fit & happy lives through information and support. Click here to join: https://goo.gl/fqtMXU 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/ Want to share your fitness journey with others on a similar path🚵? 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

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