Greetings and salutations, my friends! In this week's Q+A Friday, we covered a broad range of topics including PROPER CALORIE INTAKE for weight loss, the concept of OVER EXERCISING, and how your MINDSET🧠 can play a crucial role in getting the results you want.

Read👀 on for more information (including time stamps to the specific moment where you can hear the answer, and links for any videos I mention)!

View the session on Facebook here (you’ll need to request to join the group if you’re not already a member): https://www.facebook.com/pahla.bowers/videos/10159392086908408

0:06:40 Reethah - What is involved in being able to reveal our abs?

0:14:08 Melissa - I noticed that I’m not as strong as I’d like to be when I do “sissy squats.” Is there an exercise I can do to get stronger before I try them again?

0:14:44 Jennifer - I have a weak knee, how can I improve my squats?

Link: 6-Minute Glute Bridge Challenge https://www.youtube.com/watch?v=REVs4-gDpxo&t=277s

Link: 20 Minute CORE STRENGTH Floor Workout for Beginners

https://www.youtube.com/watch?v=FwSURDIUVOU&t=907s

0:28:22 Amy - Can you please review the mindset work you recommend when we resume our usual calorie count after we’ve been lowering it for a short period of time? I’m afraid I’ll gain weight.

Link: What You SHOULD Do Podcast (will be released on Sunday, Feb. 28)

0:35:51 Sheryl - Can you review how we can calculate our proper daily calorie intake? What do you consider a reasonable amount? Mine seems too high.

0:42:25 Pam - What kind of exercises are best for prolapse issues?

Link: HELP for Your PELVIC PROLAPSE

https://www.youtube.com/watch?v=kRp4R3iCh9k&t=195s

0:43:50 Sharon - What is the secret to balance with Drinky Birds?

0:45:25 Clare - I turned 50 recently and have developed carb pockets/hip bags. Do you have any suggestions on how to eliminate these?

Link: How to SEE Yourself Podcast

https://www.youtube.com/watch?v=kMrrEkCTZ8M&t=126s

0:50:42 Esspi - How can I manage to be consistent with eating/fitness with three busy kids?

Link: Changing Your PAST Podcast

https://www.youtube.com/watch?v=tubluItS1vg&feature=emb_imp_woyt

0:59:23 Cece - When I walk on a treadmill, I hold onto the hand rails because I had hip replacement two years ago. Is that allowed?

1:00:54 Wendy - I’ve put on three pounds but have noticed changes in my waist. I’m trying not to be depressed about the gain.

1:05:24 Tracy - I totally relate to the “my calories are so high” thought. Years of diet culture have warped my thinking.

1:08:05 Teresa - Do you have a video on strengthening your knees?

Link: 35 Minute KNEE FRIENDLY Cardio Workout + Knee Strengthening Exercises

https://www.youtube.com/watch?v=bdSEN9TTxzM&list=PLxEW_OukMMspEkeLaXWN39C1u1l6eMnX_&index=22

1:08:55 Judy - What is a good way to modify balance work? I had an injury to my left side a few years ago, and that side is weaker.

1:10:15 Emma Jane - When I do Can Cans and Toy Soldiers, my lower back hurts. Is this a core issue?

1:11:10 Mary - Is it okay to add a 30-40 minute moderate walk every day along with your workouts? Is this too much?

1:15:11 Francine - Do you have a podcast about over exercising for women of a “certain age?”

Link: Over Exercising Podcast

https://www.youtube.com/watch?v=FWx2aFWRF74&feature=youtu.be

1:17:32 Ladyt - How do you know if you’re doing enough exercise? How do you know when you’re doing too much and your body is starting to store fat? I’m very nervous about some weight I recently gained.

1:23:55 Martha - Can you explain the numbers on the scale or where I can find out what they should be for my age?

1:25:12 Mary - How does my medication work into my health/fitness plan?