Happiest of Fridays to you, my friends!

I’m happy to share this super informative Q+A session, where our brains were the star players⛹️ once again. What came up? Well, we touched on epiphany thoughts, self-compassion, and… my spleen?!

Yep😂! And lots more.

Below, you will find individual questions and timestamps for this episode. You can find the latest episode (this one!) of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!

Q+A Friday, Ep. 48

Watch Episode 48 on Facebook at the following link. If you’re not already a member of The Killer B Hive group, you’ll need to request access first (but it’s fast and easy). https://www.facebook.com/pahla.bowers/videos/10159621999843408

00:04:11 - Julie - I’m on Day 14 of the Weight Loss Challenge! (I’m TOTALLY commenting on this milestone for Julie and for others who are learning the benefits of consistency.)

Link: Weight Loss for Women Over 50 Series: https://bit.ly/weightlossover50

Link: Ep. 039: FEELINGS (suggested by moderator): https://pahlabfitness.com/feelings/

00:10:50 - Connie - I’ve been following the 5-0 Method, but I’ve stalled. Can you suggest a way to get beyond this block?

Link: Ep. 009: Facts vs. Opinions (suggested by moderator)

https://pahlabfitness.com/facts-vs-opinions/

Link: Ep. 073: The BEST FEELING (suggested by moderator)

https://pahlabfitness.com/ep-073-the-best-feeling/

00:20:16 - Pam - I am dealing with my dad’s diagnoses of cancer and dementia, and I’m experiencing anxiety. I am trying to work the thought model and identify my thoughts and feelings. How can I find my true feelings?

00:40:09 - Ronnie - I want to go to 125 pounds, but I felt that 129 is more attainable. What would you suggest as a prompt for journaling that?

Link: Ep. 076: Being REALISTIC

https://pahlabfitness.com/ep-076-being-realistic/

00:42:18 - Elizabeth - What is a good weight for someone who is 5’4”? And what is a moderate weight for dumbbells?

00:43:18 - Kelly - According to my EROS scale, my caloric needs per day are 1201. How can I safely eat in a deficit to lose my last 10 pounds? I’m at a “healthy” weight, but I look chubby.

00:50:42 - Sally and Lori - Is there anything you can suggest that would help me become more perceptive to what my body is saying? How do you monitor your heart rate during a workout to make sure you’re staying moderate?

01:01:49 - Mary - When you do exercises and you talk about unclenching your toes, are you talking about the flying foot or the standing foot?

01:01:31 - Cathy - Is holding in your stomach equal to engaging your core?

Link: Find Your CORE! Beginner-Friendly Standing Abs WEIGHT LOSS Workout

https://pahlabfitness.com/find-your-core-beginner-friendly-standing-abs-weight-loss-workout/

01:02:14 - Kathleen - Can you talk about mindset to moderate food intake?

01:02:35 - Meg - Can you talk about the importance of journaling as part of mindset work, including journaling prompts we can use?

Link: Ep. 45: How I JOURNAL for Success (suggested by moderator)

https://pahlabfitness.com/how-i-journal-for-success/

Thanks for joining me! And know that you’re always welcome to join my free, private online Facebook group, The Killer B Hive🐝, where over 12,000 women JUST LIKE YOU are reaching weight loss and fitness goals every day! Here’s the link: https://goo.gl/fqtMXU

Cheers to your good health and fitness