Let's Run Podcast With Pahla B Fitness

Depending on how much weight you want to lose, you might need to adjust your calories while on your weight loss journey. On this episode of the Get Your GOAL podcast, I’m teaching you when, why, and how to make those adjustments.My rule of thumb is that there are two times during weight loss when you might want or need to adjust your calories – at the beginning of your journey when you’re learning to be consistent, and after you’ve lost about 40 pounds (or your weight loss has stopped for more than four weeks).Not everybody needs to make adjustments, but if you do, here are some key points to keep in mind:-First and foremost, it’s OKAY to adjust your calories. You are an experiment of one, and you can do anything.-Be sure to take your time adjusting, and spend at least a month gathering data before you make changes.-Know that the data you’re gathering ISN’T from the scale, it’s from your body’s signals and what your brain offers you in your journal. (This blows your mind, doesn’t it?)-And finally, make your a

Daily journaling is the most useful tool in your weight loss toolkit. And on this week’s episode of the Get Your GOAL podcast, I’m sharing my best tips with you, so you can feel like a journaling pro and get the most out of it.Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they’re helpful.So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don’t they? But in my experience, it’s the mindset work that makes the difference between long term success versus those who struggle or give up.Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they’re helpful.So many women are on board with four o

You have questions about weight loss over 50, and on this week’s episode of the Get Your GOAL podcast, I’ve got the answers!I’ve been studying weight loss for over ten years and really paying attention to the questions you have – especially when you first get started on your journey. It feels difficult to navigate all your choices, and unbelievable that others have had success with such a counterintuitive plan.You want to get everything right, so you can stop gaining this menopausal weight and start losing. But it’s confusing to figure out what to do or where to go for credible information.The wonderful truth of it all is that even the most complex questions have a simple answer.On today’s empowering episode of the Get Your GOAL podcast, we’re exploring calorie apps, chatting about whether or not to eat junk food, and deciding what to count as water, with science-based answers and the mindset shifts that will help you move forward with confidence.

Weighing yourself can feel calm and easy. In this episode of the Get Your GOAL podcast, I’m sharing the simple process that will change your relationship with the scale.You’re on board with the idea of how mindset work or journaling *might* be helpful for losing weight. But weighing yourself? It’s hard, it feels terrible, and if you could just throw away your scale, you definitely would.I hear from clients all the time that they hate to weigh themselves because the daily fluctuations drive them crazy, or they feel like the numbers just mess with their heads. You feel really good about your eating and exercising and water and sleep, but then you get on the scale and your weight is up, or it’s still the same, and all of a sudden it’s like everything you’ve been doing is all for nothing.If this is you, you’re in the right place. Today, we’re taking a deep dive into the topic of WEIGHING YOURSELF, and I’m sharing exactly how to make peace with the scale once and for all.WHAT YOU'LL LEARN: - WHY weighing your

The idea of loving your menopausal body sounds so nice. But what are the actual steps? How do you DO that? I’ve got the scoop in this week’s episode of the Get Your GOAL podcast!Loving your menopausal body is a feeling that’s available to you – even if right now you think you hate your body, or it’s betrayed you, or you just don’t understand it anymore. You CAN love your body, and I highly encourage you to do so.When menopause came knocking at my door, it changed everything I thought I knew about myself. But instead of getting stuck in the anger, frustration, and betrayal of those changes, I decided to change my MIND. Join me today as I share the story of my menopause (and grief, and aging) journey, and what it’s meant to my relationship with my body.WHAT YOU'LL LEARN: - How I knew I WASN’T loving myself (I honestly hadn’t realized I wasn’t)- How MENOPAUSE wasn’t really the problem (of course it was my thoughts!) - Why it wasn’t about my WEIGHT or what I can DO, either- The EXACT STEPS I’ve taken to feel

Your body will only go where your brain goes first. Which means that successful weight loss begins with the belief that you can lose weight.On a scale of one to ten, how much do you currently believe that you can get to your goal weight? Zero? This could be what’s stopping you from getting your goal.In this week’s short, sweet and inspirational episode of the Get Your GOAL podcast, we’re diving into the concept of BELIEF and why it’s so important in reaching your goal. I’m sharing personal stories of how I overcame my own lack of belief and how you can borrow belief from outside of you, too.WHAT YOU'LL LEARN: - Why belief is the “secret sauce” to getting your goal- How to cultivate belief in yourself- Where you can get belief (for free!)

Losing weight with The 5-0 Method means you’re focused on eating the right number of calories every day – because staying in a slight caloric deficit over time is the only scientifically proven way to shed pounds. But WHAT should you eat? Do you need to go low carb, or eat in an 8-hour window, or find low calorie substitutes for your favorite foods?No, no, and no. In fact, your best bet is to eat the foods you already love, in portion sizes to fit your weight loss calorie target.But how can that be? Don’t you have to eat healthy for your health? And hasn’t that whole “calories in, calories out” myth been debunked?Yes and yes.

Most of us think getting to our goal will be just a straight line to success, and when things get tough, we just give up. But that doesn’t have to be your story. When you know what to expect along the way, even the bumpy path to your goal is navigable. And the truth of it is, the road to your goal looks like… a checkmark!On this week’s episode of the Get Your GOAL podcast, I’m drawing you the map and pointing out all the milestones you can expect, so you can get YOUR goal, no matter what it is.WHAT YOU'LL LEARN: - Why success is NEVER linear- How to THINK about your progress, and- What to DO when the road gets toughIf you’re ready to get your goal, this episode is for you!

Slow weight loss is frustrating, isn’t it? Even when you’re faithfully putting in the work with The 5-0 Method, you might still be losing weight slower than you want to, and you’re just so… over it.But what if slow weight loss isn’t the problem that you think it is? What if there’s a simpler answer than just trying to work harder?Because there is: in this week’s episode of the Get Your GOAL podcast, I’m covering the science of how fast or slow you can reasonably expect to lose weight at our age (and why), plus the mindset shift you can access TODAY to get the scale moving faster. WHAT YOU'LL LEARN: - Why SLOW weight loss isn’t really a problem- The REAL issue that’s slowing you down, and- The ONE EASY TIP that can get the scale moving fasterNo matter how slow it’s going, my friend, you *can* lose all the weight you want and keep it off forever when you’re working on your mindset like we do here on the Get Your GOAL podcast!

You used to be able to go hiking or running for hours on end, lift super heavy weights, and still have the stamina to live your life. But now that you’re exercising moderately – I mean, twenty-three minutes a day, are you kidding me? – to lose weight, you MUST be losing fitness. Right?Not right.My friend, on this week’s episode of the Get Your GOAL podcast, we’re exploring the science of menopause and aging and how it affects your fitness, chatting about how your body makes exercise adaptations at any age, and easing your fears about losing fitness while you lose weight. I’ve got the facts about your body, and together we’ll manage your mindset!WHAT YOU'LL LEARN: - Why you’re ALWAYS both gaining *and* losing fitness- The REAL problem with moderate exercise, and - How to STOP sabotaging yourself with worry and lose weight for the last timeYour beautiful, amazing, miraculous body always wants to keep up with what you are doing right now. Your brain, on the other hand, always wants to think about what it us

You know the scene: you’re getting together with family or friends and before you go, you have every intention of eating to your weight loss calorie target. But then you get there, and… somehow you find yourself eating way over (or under!) your plan.What happened?My friend, there’s a very simple system at work here (so simple that I call it “The Wheel,” and you can learn all about it here: https://getyourgoal.com/podcasts/the-wheel/. In a nutshell, your brain is doing exactly what brains do, and nothing has gone wrong!In this week’s episode of the Get Your GOAL podcast, I’m sharing my own experiences with overeating, a framework for understanding why you “find yourself” overeating, and the mindset trick that will help you stop overeating in its tracks.WHAT YOU'LL LEARN: -WHY we do things we don’t intend to do-The REAL REASON it’s hard to stay on target with your calories, and-HOW to eat the way you want to, every timeYes, you should definitely give yourself grace for the times when you overeat, and – arm

This episode of the Get Your GOAL podcast is short and to the point, so you can take in the concept quickly and apply it everywhere you go.The Wheel is how your brain is ALWAYS working, whether you’re aware of it or not:You have a THOUGHTThat THOUGHT creates a FEELINGThat FEELING drives ACTIONS, andThose ACTIONS get you a RESULT that is a direct reflection of your original THOUGHTUnderstanding this concept is foundational for any mindset work you do, and truly is THE THING that helps you create change in your life!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

When you first start a weight loss program like The 5-0 Method – which is so counterintuitive to the whole “eat less and move more” philosophy you’ve heard your entire life – it can be really hard to believe you’ll get results, right? But literally thousands of women have lost weight and made peace with their menopausal bodies this way!How did they do it? By trusting the process. And then, along the way, learning to trust themselves.My friends, trusting the process is a crucial step in your weight loss journey, but it’s only the first one! In this week’s episode of the Get Your GOAL podcast, I’m peeling back the layers of the “trust onion” to show you how to set yourself up for success.WHAT YOU'LL LEARN: - WHY trusting the process is an essential first step- HOW trusting the process changes your brain- WHEN trusting the process will get you resultsTrusting The 5-0 Method is easy (it’s simple, sustainable, and backed by science!), and with the tools I’m sharing in this podcast, you’ll be well on your way

In our final installment of the Pahla B Wellness Over 50 book club, we chatted about social media influencer Poppy Jamie’s self help book, “Happy, Not Perfect” – a quick, casual read that offered listeners the tools to become more flexible thinkers.Listen in on the conversation and share your opinions! What did you think?

If you know me from YouTube, you’ve likely noticed that I’m not posting exercise videos like I used to, and maybe you’ve questioned why I’m not making workouts anymore. Here’s why: they’re not helping you lose weight.WHAT? Since when?Literally, since always – and even though I’ve shared with you many times over the years that you can lose weight without exercising at all, it’s still one of the toughest aspects of weight loss to wrap your brain around. But as your personal weight loss life coach, I know it’s time to really put my money where my mouth is, and make the information about how to lose weight permanently much more accessible. In this week’s episode of the Get Your GOAL podcast, I’m getting personal and sharing the whole story of how I got to where I am today, the good, the bad, and the downright uncomfortable of making a career change, and what you can expect from me in the future – tune in now to find out!

People with self discipline don’t seem to have any trouble losing weight, do they? They get up early to workout, they never have trouble with snacking, they drink their water, and get plenty of sleep every night. You know that if you had that kind of self discipline, you’d be losing weight easily, too – but you’re struggling with having *any* self discipline right now. How in the world can you get MORE?You can (and I’ll tell you how). But also… you might not even need self discipline AT ALL.Join me on this week’s episode of the Get Your GOAL podcast, where I’m clapping back at the notion of needing more self discipline and offering up a kinder, gentler way to lose weight instead.WHAT YOU'LL LEARN:What self discipline ISWhat self discipline and is NOT, andWhy self discipline could actually be HOLDING YOU BACK from achieving your weight loss goalsMy friend, if there’s one thing to take away from this episode it’s this: you have the ability, the tools, and the power to make self discipline work for YOU, no

You’re doing all the right things to lose weight – journaling, eating your calories, exercising, drinking water, and getting to bed on time. But somehow, the scale just keeps staying the same! Or maybe you’ve been on this journey for a while, and (you know…technically speaking) you are losing weight, but it’s just SO slow. So you keep looking around for a way to fix your problems, and you’re honestly ready to just give up, because NOTHING’S WORKING.But don’t quit yet, my friend, because in this week’s episode of the Get Your GOAL Podcast, I’ve got three powerful strategies for moving forward when it feels like nothing is working.WHAT YOU'LL LEARN: Why it FEELS like nothing’s working (even when it is)The science of what ACTUALLY works, andThree practical things to DO to get moving toward your weight loss goalMy friend, just because nothing’s working right now doesn’t mean you’re destined to stay this weight forever. With the combination of strategy and mindset laid out in this episode, you’ll be well on y

Losing weight to only gain it right back has got to be one of the hardest parts of a weight loss journey, am I right? It can make you fearful of taking a vacation (what if I gain the 10 pounds back again?), or red with anger when the scale is fluctuating (why can’t the weight just stay off?), or resigned to not staying at your goal once you get there (why bother if I’m just going to put it back on?).But what does gaining weight really mean? Is the higher number you see on the scale truly a bad thing? In this week’s episode of the Get Your GOAL podcast, I’m sharing my personal weight loss and gain (and loss and gain and loss and gain!) story, dispelling some common fears and anxieties that clients have about weight gain, and offering actionable advice about how to move forward with your weight loss, even if you gain. WHAT YOU’LL LEARN: Why weight gain ISN’T the end of the worldWhat you’re ACTUALLY afraid of (it’s not the scale!), andWhat to DO to guarantee that you won’t be bothered by weight gain ever againDo

You’re doing all the right things to lose weight – managing your mind, eating your calories, drinking your water, getting your sleep, and exercising daily – but the scale keeps bouncing around the same number. It’s been weeks, maybe even months, since you’ve really lost any weight, and you’re ready to give up. Ugh, you’re STUCK!But what if you’re not? And what if there’s a simple path forward that’ll get the scale moving again (because there is, and I’m going to tell you all about it)?On today’s episode of the Get Your GOAL podcast, we’re exploring “stuckness,” and I’m sharing my personal story of being stuck on my weight loss journey, the science of weight loss plateaus, and the practical steps you can take today to get UN-STUCK.WHAT YOU’LL LEARN: How to know if you’re actually STUCK Why you might THINK (and FEEL) that you’re stuck, and What to DO to get yourself un-stuck and start losing weight againGetting STUCK feels super frustrating, but it doesn’t mean you’ll be this weight forever. Listen now for fres

You’re ready to lose weight this year once and for all - yay! But are agonizing over what your daily calorie target should be? You’re not alone! Every website, app, and fitness trainer on the planet wants to offer you a different number, and they all claim to work. Plus you’ve heard for years that you need to “eat less and move more,” so anything over 1200 calories must be wrong. Right?Today’s episode of Get Your GOAL podcast will help you clear up your calorie confusion with a simple formula to calculate your ideal number, the science to back it up, and the mindset shifts that’ll help you stick to it.WHAT YOU’LL LEARN:When your calorie target DOESN’T MATTER and when it DOES Why NOBODY can tell you an exact calorie target with certainty, and What to DO to get out of calorie confusion and forward to your weight loss goal Calorie confusion is a sticking point for so many women over 50 trying to lose weight, but it doesn’t have to be a problem for you. Listen now to tackle your calorie target with confidence.