Q+A Friday

I’m happy to be coming to your inbox today with a replay of another fun🎉 and informative🔬 Q+A session! Let’s get right to it!

Q+A Friday, Ep.74

00:01:51 - How do we keep up momentum in a weight loss journey?

00:05:52 - I don’t like my feelings half the time. (Yep! I’m commenting on this non-question!)

00:06:57 - I was consistent about drinking the right amount of water every day, until I wasn’t. I know I should be drinking more. Can you help me improve my mindset about this?

00:17:48 - Do I need to do fasted cardio to lose weight?

Link: The 5-0 Method: WEIGHT LOSS for Women over 50

https://pahlabfitness.com/weight-loss-over-50/

00:25:10 - How often do we need to recalculate our target calories as we lose weight?

00:31:52 - Does the 5-0 Method work if you are using HRT?

00:34:37 - You say that your workouts are enough, but you use your treadmill and do other exercises each day. Do I need to be doing more? Daily walk, for example?

00:39:56 - I have a recent back injury. I sit too much. Any advice on exercises?

00:42:40 - How long does it take for women to get abs?

00:45:52 - How often should I do your core workouts if I’m still losing weight?

00:48:42 - I’ve been exercising for two months but have seen no results with weight loss (although the exercising is making me feel better). Any idea why this is?

00:55:33 - How can I moderate body shaping without using heavier weights?

00:57:44 - During workouts, can you tell us specifically what muscles we’re working on and what the moves are good for?

Got Qs for upcoming sessions? Send ‘em to me at [email protected] - thanks for joining me. I’ll see you again next time! 💛

Cheers to your good health and fitness.

Here’s the replay of another fascinating✨ Q+A session, where we chatted about eating more calories in a day, finding your core⌛, starting out with exercise, and -- rice cakes?! You betcha! Let’s go!

Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!

Q+A Friday, Ep. 73

00:03:11 - Have you ever worked with anyone with exercise resistance?

00:08:02 - I would love to hear your thoughts about incorporating running into a moderate exercise routine.

00:09:16 - I always seem to sabotage myself by losing weight and then gaining it right back. Can you explain the psychology of this?

00:15:42 - When are the December workouts coming?

00:18:05 - How did you figure out that moderate workouts are better for women our age?

00:27:30 - Will there be a 30-day challenge this January?

00:28:08 - Will you consider going back to the seven-day workout format?

00:33:08 - I would like to know how you trained and prepared for the many ultra races you have accomplished.

00:34:09 - When you say, “You should be tightening your core,” what do you mean by that?

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

https://youtu.be/8W_FSFnvEIM

Link: Empowering Core Workout for Older Women

https://youtu.be/SkH0nxbTaT0

00:36:39 - Do you have any videos related to ab separation?

00:37:43 - What advice do you have for someone who is just starting to exercise again after years of being a caregiver?

Link: The 5-0 Method: WEIGHT LOSS for Women over 50

www.PahlaBFitness.com/weight-loss-over-50

00:41:58 - When you say “punch” instead of “reach” in your workouts, do they mean different things?

00:44:02 - I love your exercise videos and notice that you never seem to wear an outfit twice! (I’m commenting on this non-question!)

00:48:23 - I am losing 30 pounds. Could you give a suggestion on how to eat more calories in a day?

00:54:55 - What do you suggest for plateaus?

Link: Hit a Weight Loss PLATEAU? Start LOSING WEIGHT Again!

https://youtu.be/Mn7kByHplHseau

00:56:10 - Does your 5-0 program also work for men over 50?

00:58:47 - Would you recommend eating rice cakes when watching our calorie intake?

Thanks for joining me, see you next week! 💛

Are you curious about what’s coming up in 2022? Here’s a sneak peak!

A new 5-day exercise series will be put out every four weeks. We don’t have to wait on the calendar at all! And we’ll end up getting bonus routines all year long! Our first series begins on Monday, January 3.

For future Q+A sessions on YouTube, simply email your questions here: [email protected].

Cheers to your good health and fitness.

Today’s Q+A was a quick-moving adventure🌄, with everything from BALANCE to FLEXIBILITY to MOTIVATION coming up. And if you’ve ever wondered why my name is spelled like it is? I’ve got your answer! Let’s get to it!

Q+A Friday, Ep. 072

00:06:51 - How many times do I need to work on my balance?

00:10:31 - What can you tell me about recovering from ab separation?

00:14:27 - How important is flexibility?

00:17:21 - What are your thoughts about weight loss as it relates to genetics?

00:20:58 - I want to lose weight but don’t want to lose fitness. Your Walk Off the Weight program gets me in the fat-burning zone but not in the cardio zone. Do I need to change something?

00:26:49 - Health issues have put me in an extended period of rest, and I have only been taking short walks with my dog. What is the best way to get motivated to get back into exercise?

00:34:18 - What is the origin of the spelling of your name?

00:35:02 - I’m new to your programs. Where is a good place to start?

Link for weight loss: https://pahlabfitness.com/weight-loss-over-50/

Link for maintenance and health: https://pahlabfitness.com/not-finished/

00:38:20 - Regarding questions for upcoming Q+A sessions, can you post a quick YouTube video that says, “Leave your question in the comments for tomorrow”? Plus answer questions live from the comments?

00:41:41 - Do you have any videos for beginning runners?

Link: GET STARTED: Learn How to RUN from HOME video series

https://www.youtube.com/playlist?list=PLxEW_OukMMspXthSdphkXSxs9OXNkSmIH

00:44:04 - You’ve stopped making videos with an exercise ball and resistance bands. Are these pieces of equipment not helpful?

00:46:51 - Have you considered having an email address specifically for Q+A questions?

00:47:55 - To maximize fitness, should I be doing one of your videos in addition to 10,000 steps a day?

00:52:12 - Have you considered a Google doc for Q+A questions?

00:53:14 - Do you have plans to put out another extended cooldown video?

00:55:02 - Any recommendations for a torn rotator cuff?

00:56;22 - Any recommendations for menopause exercises?

Thanks for joining me! See you at our next session! 💛

NOTE: Have you heard that I’m hosting a BOOK CLUB📗📘📙🔖? That’s right! I’m partnering with Chirp Audiobooks to bring you interesting and fun books that can change your life! This month, we’re reading-slash-listening-to The Menopause Manifesto, by Dr. Jen Gunter. If you’re brand new to Chirp, you can get this audiobook for FREE with the 5 dollars off coupon code PAHLA5 - use this link to grab it today: https://bit.ly/PahlaBChirp

Cheers to your good health and fitness.

It’s the official YouTube debut of my weekly Q+A Friday! And what a great session it was🌟! What came up? Muscle-building, menopause, my exciting new book club and more! Let’s jump in, shall we?

Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!

Q+A Friday, Ep. 071

00:03:37 - Can you recommend any exercises for already painful, arthritic shoulders?

00:06:21 - Are you still doing a live YouTube Q+A on the last Wednesday of every month?

00:07:08 - Any advice on managing hot flashes and insomnia? I’m trying to avoid hormone replacement therapy.

00:10:53 - How can I sign up for your Chirp book club?

00:13:07 - When do you know it’s time for heavier weights when you’re doing strength work?

00:15:32 - Do I need to lift heavy to build muscle? And is 10,000 steps really necessary if you already strength train and incorporate cardio?

00:20:56 - Are longer workouts (40 - 50 minutes) going to be necessary at this age to see health benefits? And if so, can we split up the workouts to two 20-minute sessions per day?

00:26:31 - If I just have a few pounds to lose and it’s mostly around my midsection, can I just do your Body Shaping Series and skip the weight loss program?

00:29:12 - Have you ever had any clients with exercise resistance? If so, how did you handle it?

00:30:11 - Will you be doing a 30-day series again?

00:31:13 - Why is it important to do a cooldown after exercising? And why is it important to bring your heart rate down slowly?

00:33:50 - I have very tight calves and often get cramps in my calves and feet. What can I do to reduce the cramping, tightness, and pain?

LINK: Foam Roller Playlist

https://www.youtube.com/playlist?list=PLV2Unj4I36y_3VAOZ4rRWWXHhXet8jc99

00:36:55 - Ab question: If I’m eating right and am at a good weight, how can I get rid of my belly bulge?

LINK: Fitness Matters Podcast with Pahla B (beginner videos here)

https://www.youtube.com/playlist?list=PLFcBoQjnPd4zwr61tCUX6pu4UMusIYKNw

00:42:54 - How do you work out with a herniated disc?

00:46:02 - What are your thoughts on low-carb and keto diets?

00:50:47 - Do you need to lift heavy to build muscle?

00:54:21 - For triangles, it looks like your toes are pointing forward. I usually point mine out for comfort. Is it better to keep toes forward when doing this move?

00:58:08 - Does some kind of checklist exist to define moderate?

Thanks for joining me, see you next week! 💛

Cheers to your good health and fitness.

It’s that time again, friends! We’re serving up another Q+A recap, and this one is sizzling🔥! We’re touching on flexibility, mindset work, and plenty of other delicious🍲 topics! Let’s get started, shall we?

Q+A Friday, Ep. 070

The link to the video is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first.

https://www.facebook.com/pahla.bowers/videos/1989960557821514

00:00:44 - Ronnee - Regarding upcoming Q+A episodes on YouTube, will reminders and requests for questions appear only on YouTube? Or will you post a reminder on Facebook too?

00:03:52 - Karen & Lori - Is there a way to address, with mindset work, the nervousness associated with public speaking and/or anxiety and worry in general?

Link: Ep. 024: The Big “BUT”

https://pahlabfitness.com/the-big-but/

Link: Ep. 098: Food REGRET and SHAME

https://pahlabfitness.com/ep-098-food-regret-and-shame/

Link: Ep. 070: Feeling ANGRY (suggested by moderator)

https://pahlabfitness.com/ep-070-feeling-angry/

Link: Mindset MASTERCLASS with Pahla B

https://pahlabfitness.com/mindset-masterclass-with-pahla-b/

00:39:26 - Kim - I am enjoying your workouts very much for cardio, strength, and balance. Do your routines include flexibility or should I be doing something else for those benefits?

Link: STEP + STRETCH Walking Flexibility Workout (suggested by moderator)

https://pahlabfitness.com/walk-off-the-weight-day-3/

00:42:03 - Claire - Is there an ideal place for you to put your arms when doing drinky birds?

00:42:44 - Kristine - How would you incorporate push days in your Muscle Max program?

00:43:55 - Carol - I want to lose another five pounds to reach my target weight. But since hitting my first mini target, I’ve held my weight steady for just over a month. What should I tweak to get things moving again?

Link: Done but not Finished eBook

https://pahlabfitness.com/not-finished/

00:49:10 - Jackie - I’ve heard from you and other exercise professionals that you shouldn’t round your back during exercises. Why is that?

00:51:43 - Pamela - Could you post a picture of your white board?

00:51:51 - Connie - Could you suggest some exercises or stretches to strengthen the knees and/or the area around the knees?

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

https://www.youtube.com/watch?v=bdSEN9TTxzM&t=14s

00:54:43 - Kathy - Whenever I do the balance part of your workouts, I find myself rolling onto the side of my foot, and my calf ends up doing the work. I am tightening my ab muscles while I’m doing these moves, but I don’t feel my core doing the work. Can you help?

00:58:02 - Barbra - I started out doing your monthly exercise videos and have switched to your Walking Off the Weight series. However, I feel like I’m doing less with these WOW routines. Should I perhaps be doing more of something?

My friends, I hope you enjoyed this Q+A🥜! JUST A REMINDER: My new home for live Q+A episodes is moving permanently to YouTube (instead of Facebook) starting Friday, November 12th. You can find it -- and a whole lot more! -- on my YouTube channel by clicking here: https://www.youtube.com/c/PahlaBowers

Cheers to your good health and fitness.

It’s Friday, my friends!

And that means it’s time for another fabulous Q+A! What came up this time? A lot of pragmatic topics that many of us can relate to, like protein, calorie ranges, caffeine consumption and more! Let’s dig⛏️ in!

Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!

Q+A Friday, Ep. 069

The link to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first:

https://www.facebook.com/pahla.bowers/videos/287522436710597

00:02:33 - Amy - What is the calorie range to be on target?

Link: The 5-0 Method: Weight Loss for Women over 50

https://pahlabfitness.com/weight-loss-over-50/

00:04:50 - Cindy - Have you thought about starting a group on Discord as an alternative to Facebook?

00:11:42 - Christina - I’m planning to pause my weight loss journey because I’m going to train for a 200-mile bike ride. Should I increase my calorie intake because of this increased activity?

Link: Body Shaping for Women over 50

https://pahlabfitness.com/body-shaping-over-50/

00:16:40 - Amy - How important is it to get a certain amount of protein in your diet if you're losing weight?

00:25:16 - Christine - Is there an alternative to triangles? I can’t seem to do them properly.

00:26:16 - Tanya - Regarding labeling my feelings when I journal, I often get the thought that I’m not labeling the feeling correctly. Do you think it would be a good idea to journal about what my thoughts are when I have a certain feeling?

Link: Ep. 039: FEELINGS (suggested by moderator)

https://pahlabfitness.com/feelings/

00:34:01 - Jacqui - What is a good way for me to discover and recognize why, even though I know I’ll feel better if I eat healthy foods, I keep sabotaging myself by making bad food choices?

00:47:04 - Karen - How much pain is enough to take a break from your workouts? I understand that you can’t speak to a specific person’s “moderate.”

00:55:08 - Alison - Is there any reason why we shouldn’t go over the recommended amount of water in the 5-0 Method?

00:57:36 - Natalie - You have mentioned in the past that you’ve done away with many things in your diet such as caffeine. What brought you to this decision, and what has it changed for you? I’ve noticed that I’ve slowly gained weight over the years after starting to drink coffee with cream.

Thanks for listening to the Friday Q+A! If you’re new around here (or even if you’re “old,” LOL), these are some helpful resources to get you going:

Join my FREE and PRIVATE Facebook group, The Killer B Hive: https://goo.gl/fqtMXU

Watch FREE workouts and informational videos on the Pahla B, Fitness + Life Coach YouTube channel: https://www.youtube.com/PahlaBowers

Check out videos, podcasts, coaching and more on my website: https://pahlabfitness.com/

Wanna lose weight? The 5-0 Method (my FREE eBook) is the best place to start: https://pahlabfitness.com/weight-loss-over-50/

For hands-on coaching in a supportive group environment, the Get Your GOAL Coaching + Accountability group is the place to be: https://pahlabfitness.com/get-your-goal/

Cheers to your good health and fitness.

I’m answering quite a few Qs about GOALS, but we also touched on drinky birds, counting calories, and learning to love our bodies - wrinkles and all🤟. Let’s get to it, shall we?

Q+A Friday, Ep. 068

The link to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first:

https://www.facebook.com/pahla.bowers/videos/555703755529375

00:04:45 - Jacqueline - I don’t want to identify a goal weight because if I don’t reach it, I don’t want to think that I’ve failed. I want to do the plan and be pleased with whatever results I get. So should I shoot for a certain weight or for a certain clothing size to identify my “weight loss” goal?

Link: Ep. 028: WHY We Set Goals (suggested by moderator)

https://pahlabfitness.com/why-we-set-goals/

Link: Ep. 094: “I’m Terrified of FAILING” (suggested by moderator)

https://pahlabfitness.com/ep-094-im-terrified-of-failing/

Link: Ep. 025: Defining Personal SUCCESS (suggested by moderator)

https://pahlabfitness.com/defining-personal-success/

00:16:44 - Leena - I have 10 more pounds to lose, but I want to continue my running, which is now a part of who I am. Can I continue to run AND do your videos or is that too much to reach my weight loss goal?

Link: Ep. 029: How to Set GOALS (suggested by moderator)

https://pahlabfitness.com/how-to-set-goals/

00:24:35 - Priya - When I’ve done strength training in the past, my lower body became thicker, even though I was within my calorie intake. Should I strength-train going forward without doing lunges and squats?

00:29:22 - Gaynor - Can flavored sparkling water be included in a person’s daily water intake?

00:32:43 - Jackie - I used to be slightly taller but with age and arthritis, I don’t measure quite as tall. Should I use the calorie calculators in your plan for my current height or for my original bone structure?

00:38:30 - Kim - Can you talk a little bit about weight maintenance?

Link: DONE but not FINISHED eBook

https://pahlabfitness.com/not-finished/

00:38:47 - Mary Beth - I’m recovering from a broken foot and am transitioning from seated workouts to standing. My balance isn’t what it used to be, and I’m wobbly. Can you tell me how to modify drinky birds?

00:44:55 - Julie - I just started your 5-0 Method. I only want to lose body fat, not weight. In fact, I would love to gain muscle and bone weight. Can you help me?

Link: BODY SHAPING for Women over 50

https://pahlabfitness.com/body-shaping-over-50/

00:48:03 - Sylvia - What are your thoughts about being in a slight calorie deficit of 500 calories for a long period of time (over 12 months)? At the moment, my weight has not been moving down for the last couple of months.

00:55:17 - Cathy - What is a good alternative to triangles?

If you enjoyed this Q+A episode, consider joining my FREE and PRIVATE Facebook group, The Killer B Hive🐝! We’re 15,000+ women who are at peace with our menopausal bodies and moving in ways that feel like self-love! Click here: https://goo.gl/fqtMXU

Cheers to your good health and fitness

Another powerful🦁 Q+A is on deck today. We’re talking about:

The best time of day to work out

What moderate cardio feels like

Proper form for curtsy curls, and

Barry Manilow (because what kind of day would it be without mention of this guy?🌞)

This - and MORE - is in store! Let’s GO!

Q+A Friday, Ep. 067

Here is the link to the video version. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first:

https://www.facebook.com/pahla.bowers/videos/377344410782645

00:01:00 - Early Riser - Will your YouTube Q+A sessions be returning?

00:03:26 - Sarah - I’m doing the Body Shaping Series this month. If I want to continue, are the paid Body Shaper programs next? Are they programmed like the BSS? Will there be a sale again?

Link: BODY SHAPING for Women over 50 - Month-Long Workout Series

https://www.youtube.com/playlist?list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq

00:07:23 - Julie - I have a pattern of working out for a few days, losing my energy and skipping, and then working out again. Is this normal?

Link: JOURNAL for SUCCESS Course (suggested by moderator)

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

00:13:15 - Carol - What do you do when you wake up in the middle of the night and your brain goes right to a stress problem that you previously journaled about but keeps you up?

Link: BONUS Podcast Episode: STRESS

https://pahlabfitness.com/bonus-episode-stress/

Link: Ep. 071: How to Lower Your STRESS (suggested by moderator)

https://pahlabfitness.com/ep-071-how-to-lower-your-stress/

00:21:10 - Melissa - I’m an anal person and like to work out at the same time every day. Does changing the time I do my workout affect me negatively in any way? Also, is there a better time of day to work out that’s more beneficial to the body?

00:25:35 - Amy - When doing curtsy curls, is the point to not bend the front knee past your foot? I want to check my form.

00:29:38 - Kristen - The body reads all stress as stress, whether it comes from exercise or a bad day. However, sometimes a really hard workout can resolve my emotional stress. Do the endorphins of exercise cancel out some of the emotional stress?

00:31:17 - Caroline - Having music in your videos is a nice change for me. May I suggest something less electronic and more age-relevant? That electronic noise is enough to send me away.

00:42:12 - Michelle - Is there a video that shows each exercise in slow motion, where you talk about proper form, etc.?

00:43:40 - Sally - Are there any obvious signs to look for that indicate that I’m pushing my cardio exercise beyond my moderate?

00:46:55 - Connie - I have a mindset question. If you’re dealing with a lot of major life events and it feels like the world is crashing in, how do you know which thoughts to home in on?

Link: Ep. 089: Mind MANAGEMENT (suggested by moderator)

https://pahlabfitness.com/ep-089-mind-management/

00:54:02 - Alison - Last night I blurted out that “I am heartbroken” over something. What questions can I ask myself to unravel this feeling?

Did you enjoy this Q+A? Click this link to join The Killer B Hive🐝 Facebook group (it’s private and FREE!): https://goo.gl/fqtMXU

Cheers to your good health and fitness

Calories, losing fitness, being excited about your goal ... all this and MORE are featured in this awesome Q+A! And, oh yeah, pajama pants👖 too! Let’s jump right in🐰!

Q+A Friday, Ep. 066

The LINK to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first. (No worries! It’s quick and easy!) https://www.facebook.com/pahla.bowers/videos/163497662627817

00:03:21 - Laura - Can working out (i.e., physical stress) help relieve mental stress?

00:08:54 - Adrienne - If you know that there is a reasonable chance that you will eat a high number of calories for dinner, do you pretty much fast for the start of the day?

00:15:44 - Pamela - I want to be as active as my 87-year-old mother when I get to be her age. She rides her bike (15 miles a day!) and walks, but she has little upper body strength. Are your Walking Off the Weight and monthly exercise videos enough for me to gain strength or do I need to start lifting heavier weights?

Link: Walk Off the Weight for Women over 50 series (suggested by moderator)

https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S

Link: Ep. 04: Are You Doing ENOUGH? (suggested by moderator)

https://pahlabfitness.com/doing-enough/

00:22:17 - Crystal - I am trying to lose weight and don’t want to work out because it makes me more hungry. But then I don’t sleep as well at night because I am not as physically active. Any advice for me?

Link: The 5-0 Method: WEIGHT LOSS for Women over 50

https://pahlabfitness.com/weight-loss-over-50/

00:24:42 - Pahla - Bonus discussion on exercising to counteract what you’ve eaten (or are planning to eat)!

Link: Ep. 089: Mind MANAGEMENT (suggested by moderator)

https://pahlabfitness.com/ep-089-mind-management/

00:25:37 - Natalie - Could you please explain the role that grief has in losing weight? Do fat cells hold onto emotional memories that can affect weight loss?

Link: Ep. 003: GRIEF (suggested by moderator)

https://pahlabfitness.com/grief/

Book suggestion by Killer B Amy: “The Body Keeps the Score” by Bessel Van der Kolk

00:28:16 - Karen - Regarding core strength, are you supposed to keep your core tight the entire workout or just when you are doing certain parts of the exercises?

00:29:42 - Laura - I have been trying to lose 10 pounds for over a year. I’m struggling with how many calories are appropriate for me--1350 or 1450. I am doing all other 5-0 items, and I journal daily. I feel lost and frustrated. Can you help?

00:37:49 - Laura - I’ve done the writing and soul searching and still can’t find a good reason to lose weight and follow the guidelines, even though I’m miserable and overweight. Any suggestions?

00:46:56 - Karen - Just curious. At what speed do you usually walk on the treadmill?

00:47:36 - Susan - I’ve just recovered from Covid and lost a lot of weight and fitness. The weight I am now has always been the goal weight I’ve never been able to reach. I’m going to try to stay at this number. I’m ready to start your October exercise series and will likely start to gain weight from the toning moves. How can I deal with this mentally if it happens?

00:55:47 - Sally - I like to exercise with your videos all seven days of the week. Do you have any advice for the type of workouts to choose from your vast library for the two days beyond your five-day series? I want a balanced week of exercises.

It’s a beautiful day🌞 to join the Killer B Hive, my FREE and PRIVATE Facebook group that provides a supportive environment to women who want to LOSE WEIGHT and GET FIT! Check us out✅ here: https://goo.gl/fqtMXU

Cheers to your good health and fitness

TGIF, Killer Bs!

My friends, this powerful Q+A is going to blow your socks🧦 off! Mindset issues (particularly those that deal with intense emotions) are in the limelight today, while practical issues like building bone mass come up, too. Let’s get right to it, shall we?

Q+A Friday, Ep. 065

Here’s the link to the video version on Facebook. If you’re not already a member of The Killer B Hive, simply request access first. It’s fast & easy!

https://www.facebook.com/pahla.bowers/videos/4394684687279631

00:02:00 - Vanessa & Natalie - I am troubled with regret and shame quite frequently. I often find myself almost paralyzed with indecision, even with the simplest of things, because I feel like almost every decision I’ve made in my life has been the wrong one. Can you give some mindset insight into this type of negative self-reflection?

Link: Ep. 078: Where Do Your THOUGHTS Come From? (suggested by moderator)

https://pahlabfitness.com/ep-078-where-do-your-thoughts-come-from/

Link: Ep. 068: Finding Your THOUGHTS (suggested by moderator)

https://pahlabfitness.com/ep-068-finding-your-thoughts/

Link: Ep. 075: BONUS! Get Your GOAL Conversations (language that holds emotional weight) (suggested by moderator)

https://pahlabfitness.com/ep-075-bonus-get-your-goal-conversations/

Link: Ep. 066: What You SHOULD Do (suggested by moderator)

https://pahlabfitness.com/ep-066-what-you-should-do/

Link: Ep. 049: Practicing New THOUGHTS (suggested by moderator)

https://pahlabfitness.com/practicing-new-thoughts/

00:35:15 - Beth - I have been working on weight loss for the past six months. My sister has stage 4 ovarian cancer, and I spend as much time with her as I can, although I don’t know how much time is left. That worry, coupled with the stress of working in a school and fear of Covid, are taking a toll on me emotionally. How can I maintain a healthy mindset and prioritize my own health while juggling all of these emotions?

00:42:16 - Kimberly - I had been working out at the Y with machines. Are the small weights we use enough for building bone mass?

00:46:08 - Jackie - Do you have a video or podcast that helps a person develop the brain-body connection?

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

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

Link: TOTAL BODY Transformation WALK + WEIGHTS

https://pahlabfitness.com/walk-off-the-weight-day-5/

Link: Ep. 016: Body THOUGHTS

https://pahlabfitness.com/body-thoughts/

00:49:21 - Cindy - I’m on day 48 of the 5-0 Method to take off 45 pounds, and something has changed. I realize it may have to do with mindset. I want to get the ball rolling faster with my weight loss, and I’ve lowered my calorie intake but it’s not making a difference. I’ve seen many Bs shedding weight quickly, and I’m turtling along. How do I get this weight to fall off again?

Link: Ep. 043: The Real PROBLEM

https://pahlabfitness.com/the-real-problem/

If you’ve been wanting to make a healthy weight part of your life, please join my FREE and PRIVATE Facebook group, The Killer B Hive, where women JUST LIKE YOU are connecting, sharing stories, and having fun🙌! The link is here: https://goo.gl/fqtMXU

Cheers to your good health and fitness.