In this Q+A session, we’re covering the fitness and function🤸‍♀️ of obliques, abs, our back muscles and a whole lot more!

Q+A Friday, Ep. 44

Hop on over to Facebook to view this entire session on video! (If you’re not already a member of The Killer B Hive private group, you’ll need to request access first.) https://www.facebook.com/pahla.bowers/videos/10159525526043408

00:02:45 - Lisa - I’m just finishing the Weight Loss Over 50 series and am interested in doing the 12-week Learn to Run at Home program. Is the intensity of the Learn to Run comparable to the 5-0 plan?

Link: The 5-0 Method

https://pahla-b-fitness.dpdcart.com/product/197778

Link: Learn to Run at Home

https://pahla-b-fitness.dpdcart.com/product/157224

00:12:17 - Amy - Two questions about form. First, is there a way to actively engage our obliques or does it “just happen” when we do exercises that engage them? Second, if I focus on “zipping up my ribs” to engage my core, I have a hard time also thinking about pulling my belly button into my spine. Does “zipping up my ribs” take care of the lower part of my abs as well?

00:21:06 - Melodie - I’m struggling with weight loss since I switched to low carb/keto. I’ve done WW in the past and felt really good, but I’ve been listening to the folks on YouTube who say “after 50, you have to cut out carbs.” (You just KNOW that I have a few comments about this non-question!)

00:26:36 - Nancy & Melissa - Regarding the right number of calories, I’m often below my total daily calorie count. Is this a problem? And do you have a diet or style of eating that you advocate?

00:41:25 - Stephanie - Even when I engage my abs when sweeping and vacuuming, my back still hurts. Does that mean my abs are weak?

00:43.20 - Amy - Can you explain “muscle memory,” and does it affect the benefits of exercising moderately?

00:46:52 - Pahla - How can I still gain fitness if I am only exercising moderately? (This is a question that comes up frequently, and it fits into our conversation nicely, so I’m covering it!)

00:51:10 - Angel - Do you have any workout videos that are suitable for an office setting?

Link - Seated workouts

https://www.youtube.com/playlist?list=PLxEW_OukMMspitJJFyUzvCJk5XcaQmvtL

00:52:22 - Carolyn - I listened to your podcast about the two-week window when your brain says, “You’re good. I don’t want to do this anymore.” I now recognize that my brain does this, but how can I consistently push past it?

00:57.04 - Judy - Pahla, what do you do for exercise every day?

Link: Watch for my upcoming video (coming this May!), where I discuss how I approach my weekly exercise routine.

00:58:30 - Carla - I am able to eat as planned for breakfast and lunch. However, after dinner I tend to snack when I’m not hungry. How can I switch up my mindset to stop this habit?

01:04:38 - Bex - Do you have any tips to stop eating for comfort?

Link: EMOTIONAL Eating (suggested by moderator)

https://www.youtube.com/watch?v=qFIha7jdwK8&t=121s

Link: How to CHANGE (suggested by moderator)

https://www.youtube.com/watch?v=7xGT40vKHq0&t=48s

01:04:53 - Mary Beth - I finally broke my plateau this week, after having been stuck at the same weight since January. (Oh, yes! I’m commenting on this non-question too!)

01:06:02 - Ginger - What app would you suggest for a calorie-counting beginner?

01:07:12 - Jenn - Any advice on how to get the best sleep when hot flashes keep you up at night?

Link: Making Peace with Your MENOPAUSAL Body (suggested by moderator)

https://www.youtube.com/watch?v=nbS1zr9D9PM

01:12:30 - Adriana - Is there a way to become “slimmer” (fitting into my clothes better) AND become stronger/faster at the same time?