Let's Run Podcast With Pahla B Fitness

You want to lose weight, and you’re willing to do whatever it takes. You’re pretty sure that you’re going to have to give up a few things, and you’re absolutely right about that. But it might not be the things you expect.  On today’s episode of the Get Your GOAL podcast, I’m sharing five surprising things I gave up when I lost weight for the last time in my 50s.Isn’t it funny how we always think that giving something up is a bad thing? Like, when you saw the title of this podcast, you probably thought something like, “Oh, Pahla’s gonna tell me that she had to give up her favorite food, or that she gave up drinking wine.”Or we associate giving up with quitting or backing down from a standard we think is unachievable. Again, in a bad way. Like maybe you think I’m going to tell you that I gave up on trying to get back down to the weight I was in high school, or I gave up trying to fit into my wedding dress again.When it comes to weight loss, we really think that giving something up always means choosing what’s r

You’re so close to your goal weight, you can practically taste it. But here you are, bouncing around between three and seven pounds to the finish line. What’s up with that? Why is it taking so long, and what do you need to do to be done with dieting? Well, on today’s episode of the Get Your GOAL podcast, I’m sharing exactly how to finally lose the last five pounds.No matter how close or far away you are from your goal weight, I know this topic is of deep interest to you. Everybody wants to be done losing weight, right?Right.And it’s my job as your personal weight loss life coach to dispel the internet myths and dispense the mindset wisdom that’ll get you there.First, the good news (also, there is no bad news): The five things you’ve been doing every day with The 5-0 Method are still the five things you’ll do every day while you’re losing the last five pounds.So, why does it FEEL so hard? And why does it seem like it’s taking forever? And what’s up with bouncing around right above your goal weight?Listen to th

You’re inundated every day with messages about how you should fix your face, your hair, your aging skin, and your menopausal body. There are potions and lotions and cleanses and makeup and straighteners. But what you don’t hear a lot of is encouragement to love yourself exactly the way you are. So here it is. A first-hand account of exactly what it’s like to love your body.The truth is, your body is a walking, talking, thinking, blinking miracle. But maybe right now you don’t see it that way.So with this episode of the Get Your GOAL podcast, I’m taking you behind the scenes on my own self-love journey, including the ups and downs of young adulthood, pregnancy, years of happy weight maintenance, and menopause. Along with storytime, I’ve got four practical, actionable steps that you can take right now to love your menopausal body, too.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://get

You know how it feels so good to get an encouraging pep talk from your best friend? Well, today’s weight loss podcast isn’t like that. Instead of handing you some sugar-coated platitudes about how you’re doing amazing, sweetie, I’ve got the straight skinny on where you need to get to work. My friend, I know that you can change. I know that you can hear what I’m about to tell you with an open heart. I know you can handle it, and use it to create what you want. I know you can lose weight. I know you can break out of your self-imposed limitations. I know you can have anything you want. In fact, two of the biggest changes I’ve experienced in my life came from tough observations, handed to me from a person I loved.And that’s why I’m offering you this today. So if you’re ready for it, let’s dive into the tough love weight loss advice you need to hear to get your goal.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today

I know there are plenty of things you’re looking forward to doing when you finish losing weight, but have you ever thought about what you’ll stop doing? Ever since I lost weight for the last time in my 50s, I’ve noticed these three surprising things that I just don’t do anymore. And today, I’m sharing them with you.Let’s paint a picture of what life looks like when you’re not just done losing weight, but really, truly, and absolutely finished. These three things I’m sharing with you today didn’t just magically disappear from my life the day I hit my goal weight. In fact, they took a full ‘nuther year or two or three after I’d lost the weight before I finished untangling my mindset.So, each one of these three things that I stopped doing when I lost weight for the last time represents the mindset work, the untangling of old thoughts, beliefs, and neural pathways, that I did while I was losing weight and in the years since then.Are you ready to see what’s waiting for you on the other side of losing weight? Let’s

Controlling your eating is pretty easy for you, isn’t it? But once or twice a week, you find yourself raiding the pantry, eating from boredom or stress. You know that if you could get control of your eating, you know you’d lose weight, but you just don’t seem to have the willpower. Well, I have good news, because on today’s episode of the Get Your GOAL podcast, I’m sharing exactly how to control your eating without using willpower.I am a woman who has engaged in all kinds of eating behaviors over the course of my lifetime. From way overeating, to way undereating, to comfort or boredom or stress eating. I’ve done the extreme restriction thing, and I’ve also done the “F it, I’m eating a bag of Cheetos for dinner” thing.And I’ve come through all of it to land here, in a place where food is now an easy, pleasurable part of my life, with none of the guilt of “diet thinking” holding me back.This process – the two simple mindset steps that I’m diving into today - is work that I personally have done to go from feelin

Of course you want to get consistent with your weight loss habits, but consistency feels SO hard, and right now you’re wondering if you should just throw in the towel. My friend, if you’re struggling with consistency, this episode is for you, because today I’m sharing three reasons why you can’t get consistent and exactly what to do about it.I know everybody and their weight loss coach tells you how you’ve gotta be consistent to reach your goals, and we all sort of acknowledge, like “Yeah, consistency is hard,” but nobody talks about why it’s so hard or what to do about it, other than using willpower or self-discipline.But, my friend, even though I am a weight loss coach, I’m definitely not “everybody,” and the solution I’m sharing with you today is going to crack your mindset wide open *and* solve your consistency problems.Because the problem isn’t your crazy schedule or your character. The real problem is your unspoken, undefined, and largely unconscious (or at least subconscious) expectations of what consi

So, you’re ready to lose weight for the last time by changing your mindset. But how exactly do you do that? And why does it work, when all the dieting you’ve been doing after menopause makes it feel like nothing will ever work again? In this episode of the Get Your GOAL podcast, I’m sharing exactly how journaling helps you lose weight.It’s no secret that I am a huge fan of journaling. In fact, I consider myself a journaling coach, a journaling mentor, and even a journaling teacher.I think a lot of us know that journaling is good for us, in that vague way that we know brushing our teeth is good for us. Like, everybody says it’s helpful, but how? And why?Well, a dentist will tell you that your gum health is actually directly tied to your heart health, and a life coach – me – will tell you that journaling for self awareness is the direct path to creating weight loss habits you can stick with.And, like a dentist who is an expert in their field, I can talk about journaling all day long! Or, for about 45 minutes. T

Of course you want faster weight loss results. We all do! But it already feels like you’re doing everything you can. Should you eat even less? Workout even more? My friend, you don’t need to do either one of those things, because I have a short list of two things you can do that’ll really move the needle on the scale.As I promised you last week, I’ve got another deep-dive Masterclass that I pulled up from the Pahla B archives. This one was called “Speed Up Your Results By Doing These Two Things,” and I know you’re going to find some real gems in here. I originally recorded this webinar way back in early 2023, and it really covers a lot of actionable ground for how to move forward on your weight loss journey.And just like last week, you also get the added treat of listening in to the Q&A session after the webinar, so be sure to listen all the way to the end. Enjoy!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50)

After a lifetime of hearing that you have to eat healthy or low calorie foods to lose weight, or you have to give up carbs or fats or desserts to lose the weight you want – well, overthinking menopausal women like you are understandably skeptical when my answer to the question of “Can you REALLY eat what you want and still lose weight?” is unequivocally “Yes, you can.”When I was preparing for this week’s episode of the Get Your GOAL podcast, I went back into the Pahla B archives to watch a Masterclass I had put on about eight or nine months ago. I knew I had made a couple of points in that class that I wanted to share with you on the podcast, but I had honestly forgotten just how useful and actionable the whole class was.So today, instead of just sharing a few points from that Masterclass, I’m sharing the entire thing, including the viewer Q&A at the end, which was super valuable as well.And let me give you a little heads up. While I was in the vault, I found a couple of other Masterclasses I’m excited to

I know you’ve got ‘em, because everybody has “diet thoughts.” In your head, they make so much sense and they sound so true. But not only are these thoughts not true, they’re holding you back from losing all the weight you want. So today, we’re exploring four “diet thoughts” you can let go of right now.Letting go of your unhelpful thinking is a piece of the weight loss mindset puzzle that often gets overlooked. And I get it. I mean, it’s so much more pleasant to write affirmations to yourself on your mirror or to make gratitude lists or count your blessings or celebrate your wins. Everybody wants to feel good. Me, too.But skipping over the yucky parts of your journey isn’t doing you any favors. In fact, not releasing your diet thoughts is the exact reason you’re either struggling to lose weight right now or the culprit behind why you’ve gained and lost weight so many times in your life.As long as you continue thinking “diet thoughts” you’ll continue being on a diet.Are you ready to let them go? Let’s dig in!Me

Hands down, the most common question I get from women who are struggling to lose weight after menopause is, “Should I change my calories?” And the short answer is “Probably not.” But if you want to learn all about it, let’s dive in!You’ve been trying to lose weight for a while. Months. Maybe even years. And in spite of your best efforts, the scale is either staying the same or bouncing around within a couple of pounds.Every time you weigh yourself, you’re feeling frustrated and doubtful. At the end of the day, you’re looking at your numbers and wondering why you’re even bothering. It just seems like you’re standing still.So you must need to change your calories, right?GOALfriend, I feel you on a deep, soul level. But instead of continuing to spin around and around with the question, “Should I change my calories?” on this week’s episode of the Get Your GOAL podcast, I’ve got four even better questions to ask yourself.If you’re ready to shift out of calorie confusion and into weight loss confidence, this is the

It’s so frustrating to watch the constant up and down on the scale, isn’t it? You just want to lose weight consistently! Well, on today’s episode of the Get Your GOAL podcast, I’m spilling the tea, with three tips for consistent weight loss.It’s true that weight loss never moves in a direct, straight line down, but you can achieve a continuous, consistent downward trend over time. The key?Understanding the body-based inputs you have complete control over (calories, water, sleep schedule, and exercise), and managing your mindset.The trick with those body-based inputs is that they are virtually impossible to follow through with consistently, unless you’re managing your mindset first. This is why I’m a mindset coach, and why the three tips I’m offering you today are all about mindset.When you’ve got mindset, you’ve got everything you need to get your goal. So let’s dig in!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 5

I’ve worked with thousands of menopausal women over the years, and every single one of them has gotten stuck at some point on their weight loss journey. Thankfully, getting stuck isn’t random, nor is it permanent. Today, I’m sharing the universal places everybody struggles, so you can figure out which of these three things is keeping YOU stuck.I truly believe that the reason we human beings set goals for ourselves is to learn something deeper about our human experience. And the way we learn whatever it is we need to learn is by being challenged.Struggling. Getting stuck. And it’s my mission in life to help you, not just struggle less, but to see the struggle and the stuckness as opportunities to learn something about yourself, and to love, trust, and respect yourself even more because of it.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links

Of course you want to be done dieting because who wants all that restriction and anxiety? But you’re also pretty sure you have to diet to lose weight after menopause. Thankfully, you don’t have to feel like you’re on a diet at all. So today, I’m sharing exactly WHY and HOW I stopped dieting, while I was losing weight for the last time in my 50s.Feeling like you’re on a diet is optional, and the truth of it is that you’re far more likely to be successful at losing weight and maintaining it for life when what you feel is amazing.So, today I’m sharing four ways I used to feel like I was on a diet and exactly what I did to stop dieting and start loving, trusting, understanding, and believing in myself instead.Are you ready to set yourself free from the worry, frustration, judgment and restriction of dieting? I’ve got you covered. Tune in and let’s go.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FRE

It’s not really a question of “if” you have weight loss mindset blocks (you do), it’s more about figuring out exactly which ones you have, so you can solve for them and get to your goal weight. On this week’s episode of the Get Your GOAL podcast, I’m diving into the top five weight loss mindset blocks to show you exactly how they’re stopping you and what you can do about it.When you have blind spots (aka, mindset blocks), you are constantly slowing yourself down. But knowledge is power, my friend, and self knowledge – self awareness – is the greatest power of all. When you intentionally see yourself clearly, honestly, and without judgment, you are unstoppable.So, let’s find those mindset blocks and bust through them!Listen now to learn:What a mindset block even isHow to know you have a mindset block, andThe most efficient and effective tool for busting your blocksIn this episode I’m sharing the Top 5 Weight Loss Mindset Blocks I’ve helped women around the world bust through while they were losing weight with

There’s a lot of information out there about weight loss for menopausal women, and some of it is straight-up wrong. To help you separate fact from fiction, on this week’s episode of the Get Your GOAL podcast, we’re debunking twelve of the biggest weight loss myths, plus of course I’ll share the real facts so you can lose all the weight you want and keep it off forever.Your body and your brain are always always always working together, so any weight loss advice that doesn’t address your mindset isn’t giving you the complete answer.Second, and this is almost the same point, but in a broader context, weight loss is never about one thing.Which means that any advice that purports that weight loss is driven by one singular factor – like eating during a specific window of time, or eliminating a specific type of food, or exercising in a specific way – is incomplete.The simple science behind weight loss is that it’s driven by three things, in this exact order: 1, believing that you can, 2, eating in a slight caloric d

When you’re not losing weight it’s almost never because of your calories. And yet, that’s the conclusion we all jump to immediately, even though changing up your calories is more likely to slow you down than speed you up. On this week’s episode of the Get Your GOAL podcast, I’m sharing three important things to do (that aren’t changing your calories) when you’re not losing weight.Weight loss is a long game, and it’s driven by three things, in this exact order: number one, believing that you can, number two, eating in a slight caloric deficit over time, and number three, lovingly supporting your menopausal metabolism while you do numbers one and two.Fiddling around with your calories (number two) before you address the belief piece (number one) is kind of like trying to read a book in a foreign language when you don’t even know the alphabet yet. Sure, you can make guesses, but it’s unlikely that you’ll make sense of the story.Imagine jumping into the deep end of a pool when you don’t believe that you can swim.

You’ve been working on losing weight for a while, but you’re still not seeing the results you want on the scale. It feels super frustrating to put in all this effort and not be making any progress. So, why aren’t you losing weight? And what can you do about it? On this week’s episode of the Get Your GOAL podcast, I’m sharing four reasons why you’re not losing weight … yet.Before we get into it, make sure you really take the time to hear the last word in the title of this episode: yet. While it may or may not be true that you’re not losing weight right now (and we’ll talk about how that might not even be true in reason number four!), your current weight loss progress is not an indicator of your future success.Because the simple formula for permanent weight loss is this: Step One, believe that you can lose weight. Step Two, eat in a slight caloric deficit over time, and Step Three, lovingly support your menopausal metabolism while you’re doing Step One and Step Two.Right now, there’s a really good chance that d

You can’t really lose weight without dieting…can you? What if this so-called conventional wisdom isn’t very wise after all? What if you could lose all the weight you want and keep it off forever, without feeling like you’re on a diet at all? My friend, you can, and this episode of the Get Your GOAL podcast will tell you how.The fact is, you can DO all the things to lose weight – which is to say, creating belief in yourself and eating in a slight caloric deficit over time, while supporting your menopausal metabolism with adequate hydration, sleep, and exercise – without FEELING like you’re on a diet.Because your feelings don’t come from what you’re doing – they come from your thoughts.