My friends, every time I think the Q+A sessions can’t possibly get any better, they do👍!

Enjoy😊 this summary of Episode 54, where we touched on calorie-cycling, changing weights, discoveries we make when we journal, and much, much more. Let’s get to it!

Individual questions and timestamps are listed below.

Q+A Friday, Ep. 54

Here is the link to the full episode on Facebook. If you’re not already a member of The Killer B Hive group, you’ll need to request access first. But don’t worry; it’s fast and easy!

https://www.facebook.com/pahla.bowers/videos/10159727855843408

00:03:15 - Bruna/Christine - Is it OK to calorie-cycle through the week between 100-200 calories daily? / Is it OK to drink MORE water than calculated based on body weight? (I’m pairing these questions together because I have the same answer to both!)

00:11:13 - Debbie - How do we handle counting calories during a special event (birthday, etc.)?

00:17:38 - Sheryl - Do you think water aerobics can improve strength and mobility?

00:20:18 - Sally - Does cardio endurance gained through one form of exercise transfer to other forms of exercise?

00:27:42 - Cindy - Please talk about posture, core, etc. My stomach sticks out, and I’m always correcting it.

Link: Empowering Core Workout for Older Women

https://pahlabfitness.com/core-workout-for-older-women/

Link: Standing ABS/Core workouts

https://youtube.com/playlist?list=PLxEW_OukMMspeoxWLco3B2HpJUrjyf5yK

00:30:47 - Soad - Any suggestions for when I can start working out after a hysterectomy?

00:34:54 - Pahla - I give a quick update on my Facebook moderator team and the ultimate goal of The Killer B Hive group.

Link: Ep. 013: Practicing Positive SELF-TALK (suggested by moderator)

https://pahlabfitness.com/practicing-positive-self-talk/

Link: Ep. 063: How to LOVE YOURSELF (suggested by moderator)

https://pahlabfitness.com/ep-063-how-to-love-yourself-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/

00:42:23 - Mickie - Is there a reason to increase dumbbell weight when the goal is weight loss?

Link: Get STRONGER + LOSE WEIGHT, too! Strength Training Workout (suggested by moderator)

https://pahlabfitness.com/get-stronger-lose-weight-too-strength-training-workout/

00:46:52 - Ashley - I’ve noticed lots of thoughts about “time” in my journaling (It’s taking forever to lose weight, for example), and these thoughts are making me feel frustrated and hopeless. Can you recommend some replacement thoughts?

Link: Ep. 040: Stop Thinking POSITIVELY

https://pahlabfitness.com/stop-thinking-positively/

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

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

Link: Ep. 075: BONUS! Get Your GOAL Conversations (suggested by moderator)

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

My friends, if you’d like more info and support, come on over and join me in my private Facebook group, The Killer B Hive🐝 - it’s FREE! Here’s the link: https://goo.gl/fqtMXU

Cheers to your good health and fitness,

t’s Friday, you guys!

And you know what THAT means, right? It’s time for another fun Q+A session🙌!

In this episode, the sun was shining brightly🌞 on all kinds of interesting topics like diet breaks, balance exercises, and - of course - mindset. Plus a whole lot more, so let’s get right to it!

Individual questions and timestamps are listed below for this episode, and you can find the latest episode (this one!) on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!

Q+A Friday, Ep. 53

Here’s the link to the full episode on Facebook. If you’re not already a member of The Killer B Hive group, you’ll need to request access first.

https://www.facebook.com/pahla.bowers/videos/10159692673383408

00:00:52 - Mickie - What is your opinion of “diet breaks?”

00:09:32 - Julia - I’m under a lot of stress right now, feeling overwhelmed and just very tired. (I’m commenting on this non-question because all of us have been in Julia’s shoes at one time or another.)

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

https://pahlabfitness.com/feelings/

Link: Ep. 045: How I JOURNAL for Success (suggested by moderator)

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

00:16:14 - Tina - For the last few months, I keep gaining and losing the same three pounds. It’s hard not to feel frustrated. (Yes, I’m commenting on this non-question too!)

Link: Ep. 024: The Big “BUT”

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

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

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

00:24:17 - Pahla - Let’s talk about the difference between things that are problematic and things that are unhelpful. (Sometimes I want to expand on previous questions just a tad!)

00:25:20 - Jennifer - When doing strength training, what kind of schedule would you recommend so that I can keep the muscle I have but not build more? I’m feeling blah about heavy weights.

00:32:26 - Lisa - I’m doing physical therapy for a shoulder issue and am grounded from using a dumbbell for a while, although I’m permitted to still exercise. What can I do for a push day for body shaping?

00:37:48 - Jacqui - What’s your best advice for stress eating?

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

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

Link: BONUS Episode: STRESS (suggested by moderator)

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

Link: Ep. 017: Easing ANXIETY (suggested by moderator)

https://pahlabfitness.com/easing-anxiety/

00:50:05 - Zillah - I’m brand new to journaling. Is there a specific format or things we should cover?

Link: Ep. 045: How I JOURNAL for Success (suggested by moderator)

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

00:51:53 - Daniela - I’m new to balance exercises. Is there a video you can recommend for beginners?

00:54:46 - Janet (referring to a question by Suzanne) - Last week, Suzanne mentioned that she was finding it hard to do your leg exercises because of some medical conditions. You asked her: “What if your medical conditions were actually your superpower?” How can you flip a thought like this to be believable?

Link: Ep. 069: What is MINDSET?

https://pahlabfitness.com/ep-069-what-is-mindset/

01:05:27 - Melissa - When working out and you get lactic acid buildup (feeling “the burn”), should you rest only, or stretch and then resume exercising?

If you’re interested in joining a lively, supportive group of women who are on a quest to age in a healthy way, we’d love to have you in The Killer B Hive🐝 Facebook group! (And did I mention that it’s FREE?) The link is right here: https://goo.gl/fqtMXU

Cheers to your good health and fitness

Happy Friday to everyone!

This Q+A episode was on fire🔥! We dug into interesting topics like “fighting” for your health, tactics for handling “should” feelings, water intake (can you drink too much?), and why it seems that our brains see everything as a problem.

If you’re on a fitness or weight loss journey, you don’t want to miss this one!

Questions and timestamps are listed below for this episode, and 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. 52

Here’s the link to the full episode on Facebook. If you’re not already a member of The Killer B Hive group, you’ll need to request access first. https://www.facebook.com/pahla.bowers/videos/10159675413938408

00:08:08 - Sally - I am noticing that my brain offers me a lot of “should” thoughts. How can I rescue myself from this state?

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

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

Link: Get Your Goal Group (suggested by moderator)

https://pahlabfitness.com/get-your-goal/

00:19:54 - Carolyn - Can men achieve good results with your method?

Link: The 5-0 Method: WEIGHT LOSS for Women over 50 (suggested by moderator)

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

00:22:11 - Cindy - Can coffee hinder weight loss?

00:33:21 - Suzanne - I have some physical issues that are affecting my workouts. (I’m definitely commenting on this non-question.)

Link: Ep 039: FEELINGS (suggested by moderator)

https://pahlabfitness.com/feelings/

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

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

00:44:34 - Susan - Is there a drawback to drinking too much water?

00:47:29 - Shirley - Being consistent is my biggest obstacle. (Oh, yes! I’m commenting on this non-question too!)

Link: Ep. 067: RESULTS (suggested by moderator)

https://pahlabfitness.com/ep-067-results/

00:48:15 - Connie - I am scheduled for some extensive jaw and oral surgery in July. I’m trying to stay positive. Do you have any exercise suggestions for my recovery time?

Link: Ep. 040: Stop Thinking POSITIVELY (suggested by moderator)

https://pahlabfitness.com/stop-thinking-positively/

Link: Ep. 013: Practicing Positive SELF-TALK (suggested by moderator)

https://pahlabfitness.com/practicing-positive-self-talk/

00:54:43 - Missy - I’ve reached a weight plateau. I’ve been losing and gaining the same eight pounds for the last two years. (Yeppers! I’m addressing this statement too.)

01:00:05 - Kate - I was losing weight earlier this year, then plateaued for a month, and last week I actually gained weight. What could be going on?

Link: Ep. 079: “I’m Not LOSING WEIGHT”

https://pahlabfitness.com/ep-079-im-not-losing-weight/

Thanks for being here today! If health and fitness at a “certain age” are on your radar📡, come and join my free, private Facebook group, The Killer B Hive🐝, where you’ll get lots of camaraderie and support! You can request access here: https://goo.gl/fqtMXU

Cheers to your good health and fitness

It’s Friday, my friends!

I can’t even BEGIN to tell you all the interesting topics😍 (and random singing) that came up in this Q+A episode, so let’s just dive🏊‍♀️ in!

Q+A Friday, Ep. 51

Here’s the link to watch the whole video on Facebook - simply request access to The Killer B Hive group if you’re not already a member. https://www.facebook.com/pahla.bowers/videos/10159658911173408

00:06:00 - Patty - Where do I listen to this episode -- Facebook or YouTube?

00:09:48 - Tammy - How do you keep your exercise routines fresh to avoid losing interest?

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

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

Link: Ep. 027: Finding MOTIVATION from Your Future Self (suggested by moderator)

https://pahlabfitness.com/finding-motivation-from-your-future-self/

00:13:55 - Lori - When in maintenance, at how many pounds above your goal weight should you start going into full weight-loss mode again?

Link: Ep. 066 : What You SHOULD Do

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

Link: How I’m Dealing With GAINING WEIGHT, 30 Minute (2 Miles) WALKING Workout

https://pahlabfitness.com/gaining-weight/

00:21:35 - Antoinette - I have had lower back and neck issues since I started intensifying my workouts. (Oh, yes. I’m commenting on this non-question.)

00:23:02 - Diane - I started journaling. I’m amazed at the number of thoughts that are false and self-defeating. (Yep, I’m weighing in on this non-question too.)

Link: Ep. 045: How I JOURNAL for Success (suggested by moderator)

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

00:25:05 - Elizabeth - I’m new here. The hardest part is adding food to my diet. (Another non-question that I want to address.)

00:27:53 - Laurie - I don’t know how to get started with journaling. Can you help?

00:32:40 - Beth Ann - Are there other sources of information that address mindset? I would like to pass this information along to my adult sons, but “women over 50” isn’t their demographic.

Link: The Fitness Matters Podcast by Pahla B

https://pahlabfitness.com/category/lets-run-podcast/

Link: The Life Coach School Podcast by Brooke Castillo

https://thelifecoachschool.com/podcast/

00:36:08 - Suzanne - My midsection has such slow progress. Any suggestions?

Link: Ep. 038: How to SEE Yourself

https://pahlabfitness.com/how-to-see-yourself/

00:43:00 - Heather - If you wake up at 2:00 a.m. and grab a bite to eat, does that go toward yesterday’s calorie count or today’s?

00:45:13 - Suzanne - I’m going to give some thought to your advice pertaining to my midsection. But I’m going to stay positive. (I just HAVE to comment on this one!)

Link: Ep. 040: Stop Thinking POSITIVELY

https://pahlabfitness.com/stop-thinking-positively/

00:49:54 - Angela - If you exercise for an hour or so, does that calorie burn last for hours afterwards?

00:57:18 - Kinzi - I’ve stayed at the same weight for about a month, even though I’m working out harder and longer. How do I figure out my caloric needs?

00:57:34 - Tracy - What are your thoughts about eating before a workout?

00:59:05 - Carol - Can you recommend any exercises for my sagging butt?

00:59:45 - Kathleen - How do I properly calculate my calories for weight loss?

01:02:30 - Poppy Cat - Should I do only cardio workouts until I lose my weight?

Link: Weight Loss for Women Over 50 (suggested by moderator)

https://www.youtube.com/playlist?list=PLxEW_OukMMspuLrXq7XZfvqKUyaPtNUIq

01:03:31 - Sheri - I’ve been stuck at around the same weight for almost a month, going up and down by a few pounds. Can you help?

It’s a great day to be a part of a caring🤗 community! Join us in my private Facebook group, The Killer B Hive, where every day is a celebration🎈 of what our bodies can do. And it’s absolutely free! Request access here: https://goo.gl/fqtMXU

Cheers to your good health and fitness

Hello, my dear friends👋!

It’s true - I go live on YouTube on the last Wednesday of each month to answer questions and basically have a good time talking about all things fitness!

Featured in the most recent episode:

Belly fat and what we can do about it

The best time of the day to exercise

Complimenting ourselves

Burping joints (Yes, this topic actually came up - pun intended😛!!)

Plus a whole lot more!

Here’s the replay of that session, including a list of questions with timestamps for your listening convenience.

The May 2021 Q+A on YouTube can be found here: https://www.youtube.com/watch?v=0AJUnN0ezKA&t=57s

00:00:50 - Asha - Though I have lost weight, I still have belly fat. How can I calculate fat in my body, and can I reduce it in my mid-section?

00:06:26 - Sweta - I’m only 26. Can I lose weight with your exercises?

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

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

00:08:27 - Sheri - My shoulders and knees always seem to be popping and cracking during warmup. Is that OK?

00:11:18 - Ann - It’s difficult to get started when I’m obese. (Oh, yes. I have a few words about this non-question.)

00:14:51 - Jwsmith - What is the proper way to overcome a huge weight gain?

00:19:16 - Cathy - I’m down 17.1 pounds today for another new low! (You betcha, I’m commenting on this and the benefit of mindset in overcoming what we perceive as plateaus.)

Link: The Killer B Hive Facebook group

https://goo.gl/fqtMXU

00:25:02 - Cheryl - I really dislike my flappy arms. Should I concentrate on your videos that target arms?

00:30:43 - Sarith - How do I avoid storing fat?

00:34:30 - Tangerinka - Did you ever have trouble with having body fat that’s too low?

00:37:35 - Jwsmith - How much is too much or too little exercise?

00:43:20 - Barb - Anything to add to your program recommendations for a fit 61-year-old?

00:44:45 - Ewenee - Is there a best time to do strength and cardio?

00:47:11 - Stacy - Have you considered doing a two-week monthly exercise series instead of just one week?

00:49:45 - Esra - Which muscles work differently with indoor running?

00:53:14 - Nik - Why can we be so quick to compliment others while downplaying our own accomplishments?

00:57:12 - David - What motivation would you give in order to encourage myself to keep running? I hate running by myself.

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

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

00:59:48 - Gina - Is peanut butter fattening?

Link: What I EAT to LOSE WEIGHT at 50 Years Old (suggested by moderator)

https://pahlabfitness.com/what-i-eat-to-lose-weight/

Link: My Top 5 (EASY + HEALTHY!) Go-To Meals (suggested by moderator)

https://pahlabfitness.com/easy-healthy-meals/

Thanks for listening! Got a question? Join me for the next LIVE session on Facebook - https://goo.gl/fqtMXU - every Friday, or on YouTube - http://goo.gl/C9CG6w - the last Wednesday of every month!

Cheers to your good health and fitness

Hello and welcome to Friday, my beautiful Bs!

We’re casting a wide net🐟 in this episode of Q+A Friday, with some fascinating topics, including fun stuff like:

🤔 Which is better for weight loss - running or walking?

🤔 How can I get my feelings out when I journal?

🤔 Can I be strong and at my goal weight?

And many more!!

Below, you’ll find individual questions and timestamps for this episode.

Q+A Friday, Ep 50

Watch Episode 50 on Facebook at the following link. (You’ll need to request access first if you’re not already a member of The Killer B Hive group.) https://www.facebook.com/pahla.bowers/videos/10159640721723408

00:38 - Pahla - Yep! I’m starting off this Q+A with a few comments about the rules of The Hive and how sticking to ‘em makes a better community for all of us.

08:20 - Johanna - I need to change my self talk. (You just KNOW I’m going to comment on this non-question!)

16:31 - Rene - I’d love to see some kettlebell workouts in the future. (Another comment on a non-question!)

Link: POWER BOOST Strength Workout for All Day Energy + Empowering Glow with hand weights

https://www.youtube.com/watch?v=eWzTPclat5Y&list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S&index=28

Link: LOW IMPACT Cardio + Dynamic WEIGHTS Workout for Women over 50

https://www.youtube.com/watch?v=UwOtU0WcC9w&t=16s

18:51 - Leslie - If I’m training for a sprint triathlon, how does that affect my training with you?

25:20 - Lori - If I’m maintaining my weight, should I still be doing all five parts of the 5-0 Method?

31:09 - Regina - I’m having a hard time getting my feelings out when I journal. What can you recommend as far as podcasts?

39:28 - Amy - I have heard you say that our thoughts are just opinions. Is this true for positive thoughts in addition to negative ones? Are there any facts to be had when it comes to how you think about yourself and your body? And if I love myself right now, why would I want to lose weight?

Link: What SHOULD you do (suggested by moderator)

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

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

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

57:35 - Jackie - I need to move more at nighttime. Can you tell me where I can find your videos that are all walking?

Link: Walking workouts (may include routines that incorporate walking along with other exercises)

https://www.youtube.com/c/PahlaBowers/search?query=walking

Link: WALK Off the Weight for Women over 50 (31-day WEIGHT LOSS series)

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

58:33 - Sheri - Do you think running is better than walking for weight loss?

59:39 - Tamara - The only time I’ve felt strong is when I was 10 pounds higher. Can’t I be strong and at my goal weight at the same time? I recognize that mindset is my setback.

Thanks for joining me! Have you ever wondered🤔 how it would feel to be part of a private, supportive Facebook community that cheers📣 on your fitness victories and gives you encouragement🥰 just when you need it? Wonder no more, and come join The Killer B Hive - we’d love to have you! Here’s the link: https://goo.gl/fqtMXU

Cheers to your good health and fitness

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

Hello and happy Friday!

Killer Bs, every week I answer your questions and every week the answer to EVERYTHING is this: the wondrous🌟 benefits of consistency!

This week’s fun and informative Q+A covers topics as far ranging as toning your facial muscles to managing water intake (and allllllllll those trips to the bathroom!), plus the thoughts that come up when our weight loss doesn’t happen according to the timetable📅 in our mind and why Peek-a-Boos are so darn hard.

Wanna know what the answer is? See above. 🤣 But also? Listen below!

Find the latest episode of Q+A Friday on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts! Below you’ll find individual questions and timestamps for Episode 48.

Q+A Friday, Ep. 48

Watch this episode at the following link. If you’re not already a member of The Killer B Hive Facebook group, simply ask to join! https://www.facebook.com/pahla.bowers/videos/10159601864438408

01:02 - Keli - Would you recommend the 5-0 Method to older men?

The 5-0 Method (suggested by moderator): https://pahlabfitness.com/weight-loss-over-50/

03:59 - Suzanne - Were you already in great shape when you started your weekly/monthly videos?

09:55 - Debbie - I’m walking seven miles a day. The weight on my scale does not show that I’m losing, but my clothes are looser.

12:50 - Pahla - I’m saying a few words here about body dysmorphia and OCD.

16:38 - Debbie - I deal with anxiety. (I’m jumping in on this non-question to talk quickly about the relationship between anxiety and exercise.)

21:00 - Julie - I’m going on day seven with your weight loss challenge. Maybe I just wasn’t ready for a longer challenge before now. (Yep, I’m commenting on this statement too.)

22:11 - Bex - According to my EROS scale, my body water percentage is going up as I’m taking weight off. Why is that?

24:29 - Sharon - I want to tone my facial muscles. Is that possible?

26:20 - Amy - Due to several health reasons, I’m not where I thought I would be with weight loss when I started your program a year ago. But I’m making progress on my mindset with this situation. (I have some suggestions here for everyone dealing with mindset work.)

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

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

34:50 - Lillian - I am misjudging stairs and falling up them. Is this a balance issue or should I just stop moving in high gear all the time?

37:36 - Sally - Is there a knack to doing peek-a-boos? Is there some kind of move I can do to get better at them?

42:44 - Sheri - Are you planning to do any more running workouts?

45:25 - Kathleen - When calculating daily calorie intake, do your workouts count as moderate workouts on their own or should they be paired with another activity?

50:19 - Barb - Is it better to space your water-drinking throughout the day, or is drinking most of it early in the day ok?

53:20 - Erin - I did the Walk Off the Weight series and want to reduce my waist. Should I try the Body Shaping Series next?

Link: WALK OFF the Weight for Women over 50 (suggested by moderator)

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

Link: Body Shaping for Women over 50 Series (suggested by moderator)

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

57:08 - Jessica - I’m becoming increasingly hungry between meals. How can I tell whether this is true hunger or if my brain is playing tricks on me?

Thanks for joining me today! Want to share your health and fitness journey with others? Join my free and private Facebook group, The Killer B Hive🐝. Here’s the link:! ➥ https://goo.gl/fqtMXU

Cheers to your good health and fitness

This Q+A episode was on fire🔥! All sorts of interesting topics came up, and many of them gave me the opportunity to remind you that you’re a walking, talking, thinking, blinking MIRACLE.

We covered the notion of calories-in/calories-out, exercise “push” days, how FOMO (Fear Of Missing Out) affects our brains, and much more (including… the Kardashians? 🤣🤣🤣)

Individual timestamps and questions are detailed below in case you’d like to home in🎯 on a specific topic.

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. 47

Watch this session on Facebook at the following link, but you’ll need to request access first if you’re not already a member of The Killer B Hive Facebook group. It’s easy peasy! https://www.facebook.com/pahla.bowers/videos/10159580552703408

00:04:25 - Ronnie - I only burn 350 calories when I sleep seven hours. (I’m commenting on this non-question!)

00:14:22 - Connie - How do I change my thoughts so that I don’t feel mad, sad, etc.?

Link: Ep. 075: BONUS! Get Your GOAL Conversations

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

Link: Ep. 009: Facts vs. Opinions

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

00:25:24 - Shelby - I was born with bilateral hip dysplasia. Do you suggest sitting down when doing upper body weights?

00:26:19 - Cindy - I used to eat fattening food and then look up the calories. Then I’d look up how long I’d have to exercise to burn those calories off. That approach never really worked though. (You betcha, I’m commenting on this statement!)

00:32:07 - Amy - I usually eat more calories than my target when I spend time with family, and they plan meals. Do you have any suggestions on how I can identify the thought that causes this and eventually change it?

00:48:00 - Irene - My sister died in 1980. I’ve learned so much from you on how to process my thoughts on this loss. (My friends, loss can be a tough thing to deal with. I’m making a few comments on this topic.)

00:48:44 - Laura - Why am I eating over my calorie goal every day?

Link: Ep. 073: The BEST FEELING

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

00:53:38 - Jennifer - What can you recommend as a cardio “push day” for me?

01:00:40 - Carol - I’m doing well with the water and exercise, but not too well with the calories and sleep. (Oh, yes. I’m sharing a few thoughts on this non-question too!)

01:12:26 - Karen - My focus has been on weight loss. Is that why I never hear you talk about push days?

01:14:17 - Emma-Jane - I’m having a rough week and have completely blown calories and didn’t work out today. (You just KNOW I’m going to comment on this one!)

01:15:01 - Patti - When you road raced, did you load up on carbs before the race?

01:18:33 - Jo - How do you design your seven-day workouts?

01:23:45 - Julie - When you have a “life push” day (moving furniture, shoveling, wood-chopping, etc.), when do you recommend jumping back into moderate workouts?

01:24:52 - Stefanie - I will soon be recovering from surgery and won’t be able to exercise. Should I lower my calories?

01:25:22 - Heidi - I have to lose 100 pounds, but I’m not able to exercise right now. Should I adjust my daily calorie number?

01:29:50 - Vive - Why do the calorie calculators factor age into their recommendations?

Link: The 5-0 Method (suggested by moderator)

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

01:31:05 - Michelle - I’ve been following the 5-0 Method since February but haven’t seen weight loss. Any suggestions for me?

Want to be part of a private, supportive online community? Join me in The Killer B Hive🐝, my free Facebook group that’s all about being your best😊 at 50 and beyond! Here’s the link:: https://goo.gl/fqtMXU

Cheers to your good health and fitness

Did you catch🧢 my recent LIVE Q+A on YouTube (where I go LIVE on the last Wednesday of each month to answer your questions)? No worries if you weren’t there in person, because here’s the replay⚾!

Individual questions and timestamps are listed below for this episode.

Find the latest episode of Q+A Friday (my regular weekly Facebook LIVE sessions) and the occasional BONUS episode (like this one!) on SoundCloud, iTunes, Spotify, or anywhere you listen to podcasts!

WATCH this April Q+A on YouTube: https://www.youtube.com/watch?v=EBPTWIa28n4

07:50 - Amy - I’m 48 and want to get started with exercise. I work full-time and take care of the house and yard, so my body already hurts. Any suggestions?

12:18 - Esther - How can I improve my running during the lockdown?

Link: Body Shaping Series

https://www.youtube.com/watch?v=AiSCAI7K2nI&list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq

17:33 - Sarith - How much do you exercise every day?

Watch for my upcoming video (coming out later in May) that will feature my weekly routine!

23:11 - TC’s Life - Arthritis in my knees and ankles is getting worse. Any suggestions?

24:34 - Alissa - Can you explain tucking the pelvis?

26:09 - Judy - I’m 69 with a bad back. Any suggestions for toning?

28:15 - Christine- Do you weigh yourself and eat the same number of calories every day?

32:49 - A Martin - How do you lose belly fat over 50?

Link: Everything You NEED TO KNOW About WEIGHT LOSS at 50 and Beyond: https://www.youtube.com/watch?v=tqcJM2kANQA

41:46 - Deborah - I can’t get in my calories each day. Any suggestions?

46:28 - SweetSweet Connie - When you’re over 50, sugar and high carbs are your enemy for belly fat. (I’m jumping in to comment on this non-question!)

49:24 - Janet - What video do you recommend for a sedentary, obese, 61-year-old woman?

52:30 - Amber - Any tips for how to discriminate between true body hunger and feelings of hunger that are emotional?

57:31 - SweetSweet Connie - Why does my stomach swell after walking?

58:08 - Beverly - How many calories should I eat each day?

Link: The 5-0 Method

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

58:45 - Trixie - When I do only moderate exercise, I have trouble sleeping. Any thoughts?

Thank you for being here today! If you found this Q+A session helpful, be sure to SHARE IT with your friends!

Cheers to your good health and fitness!