It’s near the end of November, and you know what that means: days are shorter, nights are longer, and there’s extra food everywhere you turn. Historically, you’ve put on anywhere from five to fifteen pounds in the final six weeks of the year, and you really want to change that. But how can you make it through the holidays without gaining weight? That’s exactly what we’re diving into on today’s podcast.

Rather than white-knuckling your way through the holidays this year, let’s explore some of the unhelpful thoughts you probably have, that have created weight gain in years past, and start shifting into helpful thoughts that will change everything.

Because this is the real crux of how to make it through the holidays without gaining weight: you make one mindset shift at a time. 

They all add up, and before you know it, holidays don’t feel hard. Losing weight doesn’t feel hard. Changing your habits, changing your mind, and changing your life – none of them feel hard when you give yourself a little shift.

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

You, as a human being, are never actually stuck. But your brain sure wants you to think you are, doesn’t it? I mean, your weight is absolutely, positively, 100% not moving. You’re stuck! And it sucks. That’s why today’s podcast is all about getting you unstuck so you can start losing weight again.

It literally does not matter what goal you’re aiming for, or how many other goals you’ve achieved in your life, the path to your current goal is and will always be littered with stuckness. It’s part of the journey. It’s expected. It’s inevitable.

And as an ambitious, overthinking menopausal woman who has achieved a lot of pretty spectacular goals in my life (and I’m currently on my way to another really big one), I have felt that stuckness. It sucks, I will sympathize with you on that.

But also, because I’m your friendly neighborhood life coach, I won’t let either one of us wallow in how much it sucks, because here’s the thing: You can always get unstuck. Always.

And in this episode, I’ll show you exactly how.

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

What if you could stop wasting time staring at your blank journal page, and just know exactly what to ask yourself? (Oh yeah, and bonus… what if those questions would help you LOSE WEIGHT, too?) 

My friend, not only do I have the solution here on today’s podcast, but I’ve also got a brand new free resource for you with the four most effective journaling prompts for faster weight loss.

Download my free guide, “The Four Most Effective Journaling Prompts for Faster Weight Loss” here: https://getyourgoal.com/mosteffective/

No matter what you’re doing in life, you will be better served by working with biology instead of against it. And here’s the thing to know about biology: we humans are always always always seeking pleasure and avoiding pain.

So these journaling prompts are effective because they shine a light on what’s pleasurable for you and make it very clear where you’re trying to force yourself to do something… well, not necessarily physically painful, but emotionally unpleasant or uncomfortable, like denying yourself your favorite foods or making yourself exercise in ways you don’t enjoy.

And the prompts will help you lose weight faster because simplicity plus systems equals speed. Once again, we’re working with biology here. Your brain loves to categorize information, and it’s literally hard-wired to enjoy repetition.

So, these four journaling prompts? They’re like a win-win-win-win situation, as far as biology is concerned.

Thanks for listening! 💞

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

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 right instead of what’s fun, or doing what we have to do instead of what we want to do.

If we want to lose weight we have to buckle down, put the lid on, get serious, stay focused, restrict ourselves, stay away from temptation, eat perfectly, drink perfectly, sleep perfectly, exercise perfectly, and don’t forget to manage your mind perfectly, too, right?

My friend, the answer is no on all accounts.

So, what did I give up to lose weight in my 50s?

I gave up feeling sorry for myself.
I gave up blaming other people.
I gave up criticizing my body.
I gave up thinking I couldn’t figure it out.
I gave up losing weight ever again.

And I whole-heartedly encourage YOU to give these things up, too – while still enjoying your favorite foods, living your best life, and pursuing the goal that makes your heart sing.

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

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 this episode and find out!

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

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.

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

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.

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

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 dig in!

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

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 feeling like I was constantly at the mercy of my unexplainable and uncontrollable eating urges to living a life of total diet freedom.

And the best part? I didn’t use willpower to get here and I don’t have to rely on willpower to stay here, either, because what I have is self trust.

You, my friend, can feel this way about food, too. Listen now to find out how!

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/

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 consistency is “supposed to” look like.

And, yes, what I’m saying is that you have mindset blocks about consistency.

So today, we’re digging into those blocks with three common reasons why you can’t get consistent (and how to fix them).

Hey friend! I'm Pahla B, host of the Get Your GOAL podcast and holistic (mind+body) weight loss coach. I help ambitious women over 50 like you ditch your dieting mindset, so you can finally lose weight for the last time.

Here's how I help:

Download my FREE guide, "The Four MOST EFFECTIVE Journaling Prompts for Faster Weight Loss" here: https://getyourgoal.com/mosteffective/

Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/

Purchase "Journal the Journey," my comprehensive mini-course that walks you step-by-step through a simple journaling system that will change your mind about weight loss: https://getyourgoal.thrivecart.com/journal-the-journey-org/

Join the Get Your GOAL monthly membership for the deep transformation you've been craving. Set yourself free from emotional eating, scale drama, and yo-do dieting: https://getyourgoal.com/membership/