Let's Run Podcast With Pahla B Fitness

A couple of years ago, I lost weight for the last time. And while I was losing weight, I experienced three really big mindset shifts that forever changed the way I think about my body, my weight, and myself. So today, I’m sharing with you the three biggest mindset shifts I made to lose weight in my 50s.Mindset is basically just another word for belief or beliefs. Which is basically just another way of saying a thought or collection of thoughts that you’ve been practicing subconsciously and maybe haven’t challenged. We all have beliefs we’ve never looked at! And that’s why mindset work is such a crucial part of weight loss. Right now, you have beliefs about losing weight that are holding you back, and any time you want to, you can simply challenge them and SHIFT to a different belief.Here are the three biggest mindset shifts I made to lose weight in my 50s:From “I can’t” to “I can, but I might choose not to”From “Menopause sucks!” to “This is what my body is supposed to do”From “Losing weight is harder over 50

Wanna speed up your weight loss results? Of course you do. Then my friend, one of the first things you need to look at is what you’re currently doing (or in this case, NOT doing) that’s slowing you down. On this week’s episode of the Get Your GOAL podcast, I’m sharing five things you’re NOT doing that are slowing down your weight loss results.I get asked a lot about what to DO for weight loss – which makes sense, because I’m a weight loss coach! And of course I have a super simple framework called The 5-0 Method that tells you exactly what to do each day to lose all the weight you want and keep it off forever.But the thing we’re talking about today is something I almost never get asked about, and that’s what you’re NOT doing, and how it’s not only dramatically affecting your weight loss, but could be the reason why you would struggle to keep the weight off in the future.Here are five things you’re NOT doing that are slowing down your weight loss results:You’re not JOURNALINGYou’re not WEIGHING YOURSELFYou’re

Sometimes you feel really prepared to start your weight loss journey, and sometimes you’re pretty sure you need to do more research, and it’s off to Google you go. But this constant back and forth isn’t really helping you lose weight. So today I’m sharing three signs that you are ready to lose weight for good.If you’ve been wondering about whether or not you’re ready to lose weight, wonder no more, my friend. Here are three simple-to-spot signs that prove it’s time to lose weight for the last time:You notice yourself complaining about your weightYou can spot a diet that’s not for youYou’re listening to this podcastYou really ARE ready, so 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 FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause&quo

You’ve been wanting to lose weight for a while now, but there’s a part of you that feels really foolish about going on another diet in your 50s. I mean, how vain is that? It’s not like you’re going to go running around in a bikini at this age. But on the other hand, you’ve always wanted to be a woman of a “certain age” who looks and feels her best. One of those women whose whole essence oozes calm confidence and self-assurance. Maybe you could rock a bikini.Ugh! But maybe you should just get over it and accept that this is your menopausal body – with 30 extra pounds. My friend, if this is the argument that you keep having in your head about whether or not weight loss is important, this podcast episode is for YOU.Join me as we identify the lessons you’ll learn and the benefits you’ll gain on a weight loss journey to self love, self trust, and showing up as your best self in the world.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide fo

You’ve gained and lost weight before, maybe even dozens of times, and you’re sick of it. You’re ready to be done with this dieting nonsense forever. But how does that even work? How do you lose weight for the last time? Like THIS.On this week’s episode, I’m going to lay out how to lose weight for the last time in a step-by-step list, but let me also point out the overarching theme – the one key takeaway that, if it’s the only thing you remember from this podcast, it’ll still send you in the right direction.And it’s this: losing weight for the last time REQUIRES YOU to create a loving and trusting brain-body connection. If you don’t do this, you will continue to create the results you’ve created in the past, or the results you currently have. Meaning, you’ll gain and lose weight again and again, or you’ll stay stuck where you are now.On the other hand, when your brain and your body are working together as a team, you will be unstoppable, and getting to your goal weight will be inevitable.Tune in now, and when

It’s been a long day, and your coworkers got on every single one of your nerves, including your last one. You’re super stressed out and you’ve got a deadline to meet, but… it’s like you can’t even stop yourself from heading to the pantry and stuffing your face. You know you’re eating your feelings, and you’re really ready to stop doing it, but how? My friend, like THIS.This week’s episode of the Get Your GOAL podcast is super practical, with step-by-step instructions that’ll help youMake peace with your feelingsUnderstand why they’re doing what they do, andStop stress-, comfort-, or overeating permanentlyWe’re covering a lot of ground today, so take notes and get ready to practice some emotional skills, so you can lose all the weight you want and keep it off forever.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 to resources, and featur

Don’t worry, today’s episode of the Get Your GOAL podcast isn’t really about the “F” word you’re probably thinking of – the four-lettered one. But we are absolutely going to chat about a certain three-lettered “F” word that’s slowing down your weight loss, and I’ll be sharing my best strategies for overcoming this common mindset block, so you can get your goal.You’re kind of afraid of writing certain things in your journal, aren’t you? Like it’s too personal, or too embarrassing, or too vulgar to put into writing.Maybe you’re afraid of writing in your journal at all. If you had a sibling read your diary when you were younger or adults telling you that “good girls don’t talk like that,” you might be worried that your words could be used against you.But, my friend, let me say this plainly: censoring yourself in your journal is blocking you from losing weight.So in this week’s episode of the Get Your GOAL podcast, we’re uncovering why you do it, how to stop, and how it’ll change your life (and your weight!) to b

Weight loss is actually pretty straightforward. You have a routine, and you stick to your routine. And it all goes just fine… as long as you’re in your routine. But when you go out to eat, or somebody brings donuts to work, or there’s a wedding or a new baby or a birthday to celebrate – I mean, how can you stay on track for weight loss when you’re out of your routine? We’re getting into it today, love, and I’m going to show you exactly how.First and foremost, I offer you this: you’re always on track for weight loss. Every part of your journey – even the twists and turns and long stretches of not feeling like you’re losing weight – is getting you to your goal.And.I also have some really practical mindset advice around making decisions about what “on track” looks like for you, and how to have your own back to stick with it.Imagine feeling confident about your choices no matter where you go, or who you’re eating with, or what’s being served. And picture how fast you’ll get to your goal when you get off the “on t

You stepped on the scale this morning, and it was up 1.2 pounds from yesterday. Your heart sank to your stomach, and your brain went into overdrive, telling you that obviously, this is a disaster – you’re gaining weight! You’re never going to get to your goal, or if you do, now it’s going to take longer. It’s all because of those stupid cookies you ate yesterday. If you had any self control at all, this wouldn’t have happened. But it’s going to be okay, today’s a new day, and you’ll just get on with it as best you can. Sounds familiar, doesn’t it? My friend, today on the Get Your GOAL podcast, we’re digging deep into the monkey chatter you hear in your brain, and I’ve got a simple, practical MINDSET solution for what to do when the scale goes up.Before we talk about mindset, though, let’s clear up a little biology: today’s weight didn’t go up because of what you ate yesterday. Your body has billions of daily processes that affect the scale, and what you’ve recently eaten is only the tiniest fraction of that.T

Which would you rather: lose weight fast, or lose weight permanently? This is easy: FAST weight loss! No, wait. PERMANENT weight loss. Fast? Permanent? It’s so hard to choose! Well, hold onto your hat, GOALfriend, because they’re not mutually exclusive, and today I’m going to tell you how you can have BOTH.First a disclaimer: when I’m saying fast weight loss, I’m not writing a snake oil check that biology can’t cash. Your body has limits to what it can and will do. For a woman over 50, “fast weight loss” means losing something in the neighborhood of 1-5 pounds a month, without starting and stopping over and over, or stalling out for weeks, months, or years at a time.And permanent weight loss doesn’t mean you’ll never gain an ounce, but rather that you’ll maintain your weight within a range of about 5-10 pounds while – here’s the best part – never worrying about your weight again.So our topic today answers the question: what can you do to put an end to self-sabotage, keep losing weight consistently, and ensure

Weight loss over 50 is 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 metabolism while you do the other two things.Getting your brain onboard with weight loss and believing that you can lose weight is, hands down, the most important part of your weight loss journey. Your body doesn’t go anywhere your brain doesn’t go first. But the solution isn’t just chanting affirmations or forcing yourself to think positive thoughts.There’s actually a simple path to total weight loss belief in yourself, your body, and your decisions that starts with observation.Observing a thing (your disbeliefs) changes a thing. And this is the exact work we begin with The 5-0 Method, which includes journaling prompts that help you observe your brain and its disbeliefs.The next step is untangling those disbeliefs, by feeling your feelings instead of shoving them down. Getting in touch with your body and bu

Wanna know why your last weight loss program didn’t work? The short answer is this: they were only trying to change your body. But my friend, weight loss only finishes in your body. It starts in your brain. So, if you want to ditch the programs that don’t work, and lose weight for the last time, you gotta know what’s been missing from those other plans. Which is exactly what we’re talking about today.Weight loss feels like such a “body thing,” and you’ve heard your whole life that it’s all about calories in and calories out, so if you want to lose one pound, you’ve gotta burn 3500 calories. But how come it’s never that easy in real life?Because sustainable, permanent weight loss isn’t just about your body.Your brain and your body are always working together, which means that your weight loss program needs to work with them both.Helpful Timestamps:00:00 The podcast discusses why other weight loss programs failed.06:30 Negative thoughts and doubts affecting weight loss.10:10 Many programs didn't work due t

It’s almost the first of the year, and literally everybody is talking about “New Year, New You!” But how do you know if you’re actually ready to make the deep, foundational change of losing weight for the last time? I’ve got a couple of checklists to help you know for sure, so let’s dive in!Wanting, wishing, and hoping you can lose weight this year is very different from actually being READY to lose weight. In this week’s episode of the Get Your GOAL podcast, we’re chatting about the “red flags” that indicate you’re not ready, as well as the signs that all point to “let’s go!”There are plenty of coaches and online gurus who urge you to lose weight quickly with extreme measures, but I’m here to share my wisdom on permanent weight loss, which starts with your mindset.If you’ve got a weight loss goal for 2024, this podcast and The 5-0 Method are the best place to start. Download the free guide and listen now so you can get your goal.Helpful Timestamps:00:00 List of signs indicating you're not ready.05:10 Di

There’ve been some behind-the-scenes changes in Get Your GOAL-ville, so it’s time to share a few updates about what’s been happening and what’s coming next!Join me in this bonus episode of the Get Your GOAL podcast to hear about my new cats (yes, plural), how it’s going with this year’s business pivot, why I’m taking a brief hiatus, and some minor but fun changes coming soon to the podcast.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 to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/

We’re diving into the world of weight loss, and answering YOUR questions – it’s a weight loss Q&A with Pahla B! Listen now for mindset-shifting advice on dealing with discouragement, re-thinking a recent weight gain, managing emotional eating, and more.On this episode of the Get Your GOAL podcast (which is a replay of a recent *live* Q&A session), we’re debunking calorie counting myths and addressing menopausal challenges with practical, doable advice for your weight loss journey.Along the way, I answered questions about the importance of journaling, managing emotions, and changing your mindset about food. Because weight loss is not just about mechanical body changes, but also about shifting your thought patterns and beliefs.Join me for this enlightening, insightful episode that’s sure to help you achieve your weight loss goal. Don't miss it!Note: This episode of the GYG Podcast will be released on Thursdays in the near future. Stay tuned!

When it comes to losing weight over 50, there’s so much conflicting information. But the science is clear, and I can help you sort it out so YOU can lose all the weight you want and keep it off forever. On this week’s episode of the Get Your GOAL podcast, we’re diving into the archives and answering your questions about calories!Should you eat your calories throughout the day, or is it okay to eat them in one setting? And what if you’re still hundreds of calories away from your target, but it’s the end of the day? You don’t want to throw your body into starvation mode, but you don’t want to gain weight from late-night snacking either. So what’s a menopausal girl to do?The short answer is: it depends – not just on the calories, but on your other metabolism-supporting habits, and (most importantly) how you feel.Making The 5-0 Method work for you means listening to your brain and your body to make decisions that feel doable and sustainable. 

Feel like there are things you should be doing for weight loss (like drinking enough water), but you’re just not motivated? This week on the Get Your GOAL podcast, we’re diving into the struggle of consistency and I’m sharing my personal experience with staying hydrated. So grab your water bottle and let’s reframe your mindset to break free from the burdensome “shoulds!”It's happened to all of us at some point. You start off all gung-ho about drinking the recommended amount of water every day, only to fall off the wagon and berate yourself for not doing what you "should" be doing. Sound familiar? But here's the thing I've learned: all this "shoulding" doesn't do you any good. It just drags you down and makes you feel burdened. And what's worse is that it often leads to avoiding doing the very thing you're "shoulding" yourself to do!So, what's the solution? Instead of telling yourself, "I *should* be drinking my water," ask yourself, &q

How much sleep do you *really* need for weight loss? And what if you’re awake in the night with racing thoughts? In this week’s episode of the Get Your GOAL podcast, I’ve got the scoop on all things SLEEP and how it impacts your weight loss journey. So grab a cup of tea, sit back, and enjoy!In today's episode, I've got something really special planned for us. I've been going through the archives and found some old Q&A episodes that I just had to bring back. Answering your questions is my absolute favorite part of my job, so get ready for a fun and informative show.But before we dive into the Q&A session, I wanted to share some exciting news. I'll be hosting an all-new, live Q&A session in November, exclusively for those on my email list. If you're not on it yet, head over to https://getyourgoal.com/list/ and sign up.Now, let's talk about sleep. I received a few questions about how much sleep is recommended for weight loss, and it's such an interesting topic. Pers

Everywhere you turn, somebody is telling you to cut carbs to lose weight. But is that actually the most effective way? Does it really work? In this week’s episode of the Get Your GOAL podcast, I’m spilling the tea about cutting carbs, and showing you exactly what works for weight loss.*Can* you cut carbs to lose weight over 50? Sure (sort of). But *should* you? Well, that’s a whole ‘nuther question with a (probably) different answer!We’re diving deep into the mindset of eating for weight loss in this episode, and exploring the topic of low carb diets in a way you’ve never heard. Plus, I’m sharing a simple strategy to find your unique answer to this weight loss conundrum.WHAT YOU'LL LEARN: - Why cutting carbs doesn’t guarantee weight loss- The foolproof formula for losing weight over 50- How to tell the difference between what you should do and what you want to doIf you’re ready to break free from the rules and restrictions of outdated weight loss regimes, this episode of the Get Your GOAL podcast is for

Let’s celebrate SIX YEARS of the Get Your GOAL (formerly Fitness Matters and formerly formerly Let’s RUN) podcast with a list of six things I’ve learned about weight loss.I’ve been a fitness professional for almost a dozen years now, so you might think I already had it all figured out when I started this podcast on October 3, 2017.Nope.Back then, I was just a young 47-year old who had barely entered perimenopause and was still running ultramarathons for fun. My, how the years (and helping thousands of women over 50 lose weight!) have changed my weight loss philosophy.SIX THINGS I'VE LEARNED ABOUT WEIGHT LOSS: - Exercise doesn’t make you lose weight- Your body has a lot of information, but you might not be listening- You can eat what you want without feeling guilty- It takes as long as it takes- Un-remembering old mottos is tough- Your body only goes where your mind goes firstJoin me for a fun look back at six years of podcasting, and a practical look forward to YOUR weight loss journey!