Q+A Friday

Did you know that we have about 60,000 thoughts every day? With all that activity going on, we may wonder🤔 if managing our thoughts is something we can effectively take on. Today’s Q+A is proof that we absolutely can👍!

You can watch this session on Facebook at the following link (request access first if you’re not already a member of The Killer B Hive group): https://www.facebook.com/pahla.bowers/videos/10159562689978408

00:01:28 - Reethah - I am now on body shaping. I’m loving my body right now and I’m wondering if I should bother buying a scale.

00:05:02 - Julie - I’m finding that I’m having to work on mindset once again. Does it ever kick in 100% all the time?

00:07:22 - Regina & Karen - I have a lot of “popping” (snap, crackle, & pop) in my shoulders and hips. Is this normal? And why does it happen?

00:10:10 - Shellie - Would you explain the form or mechanics of the “Welcome to My Home” move?

00:12:07 - Sherry - My doctor said I could do core and leg work but not arm work because my shoulder is still healing from an injury. Should I do these exercises sitting down?

Link: Lower Body Workouts

https://www.youtube.com/playlist?list=PLxEW_OukMMspmYD9u3gySknpyBsauaiF8

00:17:35 - Emma-Jane - I need to work more on mindset as I continuously want to work out more so that my arms look like Pahla’s.

00:20:31 - Debra Lynn - How do we work off arm fat and the fat that hangs out over the side of our bra?

00:21:30 - Michelle - I took a walk/run outside, and now my knee is killing me. What advice do you have for me?

00:22:41 - Diane - What can I do for IT band tightness besides foam rolling?

00:25:13 - Janet - Can you suggest some gentle evening workouts?

Link: Stretching Videos

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

00:26:50 - Laura, Susan, & Samatha - How do I know when it’s time to go into more body shaping workouts as opposed to weight loss workouts?

00:33:43 - Cathy - Is there some type of technique to check whether or not you’re locking your knees?

00:35:09 - Julie - Is it better to do a foam roller workout before or after a regular workout?

Link: Foam Roller Workouts (suggested by moderator)

https://www.youtube.com/c/PahlaBowers/search?query=foam%20roller

00:36:05 - Angel - What is the proper form for a windmill tap back exercise?

00:38:22 - Cathy - Could you share the benefits of drinking water?

00:42:22 - Nicola - My bladder will not hold the amount of water I need to drink daily. Any ideas/solutions?

00:46:57 - Connie - I recalled you saying that when you stress or overwork your body, you could potentially gain weight. I’ve done a lot of heavy lifting recently and I’ve gained five pounds over the last two weeks. Can you provide some advice?

00:53:27 - Laura - Are you going to do more running podcasts or videos?

00:53:57 - Christine - Regarding water intake, I was told that you need to drink half of your weight in ounces. Is that correct?

00:55:12 - Suzanne - Occasionally, I take long bide rides. Am I burning too many calories and stressing my body by doing this?

00:58:07 - Miranda - I’ve been told by my doctor that I have a slow metabolism. Does weight training speed up weight loss?

01:02:48 - Meg - I’m in the sub-50, non-menopausal contingent of the Hive. Should I be doing more at this age? Is your weight loss plan for all ages?

01:08:44 - Charlene - I’ve heard it said that you need to “shock” your system occasionally to see results. I agree with you but would love to hear your thoughts on the “shocking” approach.

Thank you for checking out👀 this Q+A, and I invite you to become part of my private Facebook group, The Killer B Hive🐝. Here’s the link: https://goo.gl/fqtMXU

TGIF, my friends!

Are you ready for another fascinating Q+A Friday? Well, this one brought up a wide range of topics that were as diverse as they were thought-provoking🤔. I especially enjoyed a detailed discussion on INTERMITTENT FASTING and sharing my thoughts on the different aspects of this approach to eating.

Q+A Friday, Ep. 45

Watch this session 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 Facebook group): https://www.facebook.com/pahla.bowers/videos/10159544452778408

00:01:50 - Pahla - I’m starting off this session by explaining how the weekly Q+A sessions work and the Q+A emails you get from me each Friday.

00:03:14 - Melissa - Can you talk about belly fat or other targeted “spot reduction?”

00:05:22 - Tracy - I am 50 and take low-dose birth control pills. Is moderate exercise enough for someone like me?

00:11:57 - Denise - Please give us your thoughts on how to identify what our weight goals should be.

00:16:20 - Carolyn - My former trainer had me take Branch Chain Amino Acids (BCAA) to aid in recovery when I was in my 40s. Do you think they would still be helpful?

00:21:12 - Susan, Patricia, & Sandy - What are your thoughts on intermittent fasting?

00:24:35 - Ileen - I have fought with the scale my whole life. I’ve always been overweight. (This is not a question, but I’m sharing my thoughts on statements like this one and the effect these kinds of words can have on us.)

00:27:26 - Jen & Elizabeth - I am in maintenance. If I am maintaining fat but building muscle, is it reasonable for the scale to increase?

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

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

00:40:02 - Debbie - My problem is snacking at night. What would you suggest?

00:42:18 - Elizabeth - I’m having problems with my diet. (Yep! I’m addressing this non-question too!)

00:47:18 - Chauncey - I’ve stopped and started with losing weight and am learning to manage my stress. (I’m saying a few words about this comment since this issue comes up quite frequently with my Killer Bs.) My daily calorie intake is 1900. I’ve been diagnosed with a medical condition, and my doctor has put me on a medication that has a side effect of reduced appetite. Should I keep eating 1900 calories a day?

00:59:00 - Leslie Ann - It is so hard to stop comparing ourselves to others. (You just KNOW that this statement has me commenting too!)

Link: Facts vs. Opinions

https://www.youtube.com/watch?v=s47CYL1ba1E&t=4s

01:05:04 - Pat - Do you think smart scales give you useful information?

01:07:16 - Laura - If five calculators give me an average of 1250 calories, should I try for that number or stick with 1350-1500 to be consistent and get started?

01:12:14 - Carrie - I have been on a 1200 calorie diet for months, and I usually under-eat to about 800-900 calories and then exercise hard. According to the 5-0 Method, I should be eating 1610 calories. It seems like a lot of calories, and I’m gaining weight. I’m already overweight, and it is scary to eat more, work less, and be putting on weight. Any advice on managing my mind?

01:25:00 - Reethah - Can you share your thoughts about proper walking form? Can we get injured if we have a different form from you?

01:26:19 - Laurie - Why do I need to keep my heart rate so moderate? Why can’t I get it really high to strengthen it?

THANK YOU for watching or listening! If you’d like more fitness💪, friendship🧑‍🤝‍🧑, and fun🎉 come and join The Killer B Hive private Facebook group by clicking this link➡️ https://goo.gl/fqtMXU

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?

This is Episode 43, and we’re talking about MINDSET🧠, almost no matter what the question is. 😂

Questions and timestamps are listed below.

00:03:58 - Regina - Could you give us some detailed information about the Get Your Goal group? What can I expect if I take the plunge?

Link: Get Your Goal Facebook group

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

00:10:25 - Reethah - What information can you give me about the idea of a “set weight?” Do you think it’s a mindset thing?

00:16:14 - Carol - Any tips for dieting while traveling?

00:17:24 - Jeannine - I was told by a trainer once that as we get older, we need fewer calories to maintain our weight vs. 2000. Can you tell us more about this?

00:22:22 - Lesley - Do you have any techniques to help us manage our mindset? Suggestions for apps?

Link: How I JOURNAL for Success podcast

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

00:25:39 - Anne - I have a water-related question. I started drinking half my bodyweight in ounces three weeks ago. My weight jumped three to four pounds, went back down two pounds and has stayed there since. What’s going on?

00:28:00 - Laura - I keep gaining back and losing the five to eight pounds I am trying to lose. Everything worked initially, then I stopped making progress and gained it all back within three months. I changed nothing. Do you have any advice for me to lose this weight?

00:32:20 - Kris - During balance exercises, why should we not curl our toes?

00:33:48 - Kristy - What are your thoughts on eating late in the day?

00:36:13 - Lori - You recently answered a mindset question about hot flashes interrupting sleeping. I now find myself having to get up and pee a couple of times a night. You’re not saying that I need to tell myself the peeing is not waking me up, right? Just that I can consider a night in which I wake up twice (and am sometimes up for a bit before falling to sleep again) to be a good night’s sleep for me because that’s how my body works now?

00:44:09 - Debbie - I’m traveling to Hawaii in May and am so worried about my weight loss during that time. Any tips?

00:48:10 - Stacy - I am supposed to drink 115 ounces of water a day. I just can’t. I have an overactive bladder and visit the bathroom frequently as it is. Any suggestions?

00:51:38 - Lisa - Is doing one of your workouts, in addition to doing two-mile walks several times during the week too much for one day for weight loss? If so, do I assume that I just continue the workouts in order rather than skip?

00:53:04 - Cathy - True beginner here. So far, the videos I’ve seen are too much for me, even if I try to “go at my own pace.” Thirty minutes is too much, and I hate to quit the exercises too early, as I feel like a failure. What can you suggest for me?

Link: DAY ONE Weight Loss for Women Over 50 Series

https://www.youtube.com/watch?v=I-U8oHVoYU4&list=PLxEW_OukMMspuLrXq7XZfvqKUyaPtNUIq

00:58:27 - Ronnie - I want a reward for positive changes! I need to make it different from a food item.

01:00:33 - Ronnie - Why would a person get an upset stomach sometimes when working out?

01:01:58 - Leslie - Why is it that I’m finding myself “fatter” even though the number on the scale is coming down? I have come from eating low-carb to eating the right number of calories with the 5-0 Method. Is my body just adjusting to the change?

01:08:18 - Laurie - When do you suggest I should recalculate my calorie intake? I’ve lost 51 pounds, and I’m thinking I need to eat less.

01:09:40 - Laila - Please talk about menopause in terms of emotional changes and negative thoughts about body image and getting old. I feel overwhelmed at the changes I see.

Link: Getting OLDER podcast

https://pahlabfitness.com/getting-older/

01:17:38 - Darcy - I am keeping within my calorie limits and getting my exercise, but I’m not seeing weight loss. I’m thinking about Ashwagandha (a supplement), as I think cortisol may be my problem.

01:20:20 - Negin - Your tips/suggestions/thoughts when it comes to SlimFast?

As you may or may not know, in addition to my live Q+A sessions every Friday in The Killer B Hive Facebook group, I do a BONUS Q+A on the last Wednesday of the month over on my YouTube channel.

You’re always welcome👋 to join me live in either place! OR you can catch the replays at your convenience. Simply look for emails like this one for links and a list of questions and timestamps for each episode.

WATCH this episode on YouTube: https://www.youtube.com/watch?v=EDvRd8JVd9Y

01:12 - Pam - When you do workouts with weights, I noticed that you always refer to your weights by names like “Big Boys,” etc. Which sizes go with which names?

03:19 - Leora - Will you make some extended new workouts, meaning 40-50 minutes?

00:06:36 - Angela - Where do I get started on your YouTube channel with exercise?

Link: Getting STARTED with Fitness for Women Over 50 playlist

https://www.youtube.com/c/PahlaBowers/playlists?view=50&sort=dd&shelf_id=6

08:49 - Esra - Do you intend to make a podcast about running?

10:48 - Our Cracker Box Cottage - Please talk about staying motivated.

13:19 - Knockoutorion - I’ve lost ten inches in my waist since last December, but I’ve now been at the same measurement for a month. Does this mean I’ve hit a plateau?

15:56 - Lisa - How do I pick the right number of calories to eat when I have 100 pounds to lose and have tended to eat in a very restrictive way?

19:18 - Mickey C - Is there a specific workout that is very low impact for a 64-year-old just getting back in the habit of working out?

21:15 - Lisa - If we’re trying to lose weight, should we focus on nutrition before exercise?

25:52 - Lori - I’m confused about the number of calories to eat for losing weight. I’m getting conflicting information from different calculators.

28:15 - Amanda - You recently mentioned that working out not only builds muscle but helps your bones as well. I thought that was so interesting. (This isn’t a question, but I’m commenting anyway!)

29:52 - Aku - Do you have eating plans for vegetarians? And what calorie tracker is easy to work with?

32:53 - Julie C Art - Regarding moderation, is doing a half hour walk with my dog on top of your workouts still within the moderate range?

38:51 - Tereza - What if your appetite is “bigger” than the number of calories you need to lose weight?

43:06 - Marie - Is there a video with specific inner thigh work?

46:31 - Wendy - My husband and I do your workouts in the late afternoon. Would we get more benefit doing them in the morning?

50:34 - Terry - Where can I find your exercise series for women over 50?

Link: Pahla B Fitness YouTube channel

https://www.youtube.com/channel/UCeXAh1l-MSjIbDkvHXa1yyA

51:39 - Dawnia - When I run three times a week, my appetite goes through the roof. How do I stick to a sane amount of calories when I run?

55:14 - Asha - My weight has plateaued. Can you suggest some exercises so that I can lose more?

My friends, thanks for asking great Qs and joining me for the As! See you next time!

Cheers to your good health and fitness.

It’s Friday, my friends, and that means we’re all about the Q+A today!

Episode 42 is a wild ride, with CALORIES taking center stage🎦 (as they often do), with conversations about proper calorie counting, weight maintenance, macros, planning ahead for social situations, and so many other topics, too (because, yes, we’re also talking about my teeth)!

Individual questions are listed below, along with timestamps to make finding specific topics quick and easy.

You can watch this session on Facebook by clicking this link. (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/10159486404958408

00:01:06 - Julie - I’m doing the 5-0 Method and am within a few pounds of my goal weight! However, I just realized that I’m currently taking in 165 fewer calories than recommended by 5-0. Since I’ve been losing, should I keep going with my current calories or readjust to the 5-0 number? I want to make sure I get my “right” amount of energy.

Link: The 5-0 Method, Weight Loss for Women over 50: https://pahlabfitness.com/weight-loss-over-50/

00:05:50 - Pat - Are you starting the April workouts on April 1st or on the first Monday in April?

00:08:24 - Tracy - If exercise doesn’t help with weight loss, why do you include moderate exercise as part of the 5-0 Method?

00:11:28 - Darlene - How do you keep your teeth so white?

00:12:56 - Karen - On long runs, is it normal for some people to become itchy while running?

00:15:38 - Connie - Regarding BMI, my goal weight is on the horizon, but my BMI is taking forever to reduce. Can you help me put this into perspective?

00:24:38 - Lisa & Estelle - I just completed the 31-day weight loss series. I’ve lost weight, and I have more to go. What series should I do next?

00:27:20 - Ronnie - How does your coaching program work?

Email address for one-on-one coaching information

Link: Get Your Goal group

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

00:29:27 - Cathy - We have been invited to a family fish fry on Sunday. Should I eat less at breakfast and lunch since the supper meal will likely be higher in calories? I need help in planning calories since social events will likely increase soon.

00:36:03 - Sharon - As a type 1 diabetic, I believe that makes weight loss harder. Agree?

00:41:24 - Jacki - I would love to see an exercise ball routine.

Links: Stability Ball playlist

https://youtube.com/playlist?list=PLxEW_OukMMso2-NLGRbMJrcxU4o18TQNq

00:42.11 - Ruth - I had reached a plateau with weight loss and reduced my calorie intake. It hasn’t helped, and now I’m struggling to know how best to rectify my mistake. Can you help?

00:53:13 - Debbie - I’ve been walking and exercising since last March. I’ve lost almost 20 pounds. I look smaller but can’t get my body to lose more. Why is that?

01:00:37 - Suzanne - If I miss a moderately balanced meal and fill in with not-so-healthy food, I avoid the scale and quietly berate myself. Since you have said that you can’t exercise off a bad diet, then what can I do besides get back on the right plan? It seems that if I did two rounds of exercise, at least I’d be using more calories.

01:17:41 - Suzanne - Even though I stay within calories 99% of the time, balancing the fats, carbs, and protein given in My Fitness Pal is a challenge.

01:19:40 - Irene - I lost 70 pounds a few years ago, and although I put on a few pounds when I stopped smoking, I seem happy at my current weight. Why is it so hard for me to move myself into maintenance?

01:27:10 - Kirsten - Did I hear something about a book?

My friends, I love the camaraderie and support that’s seen every day in The Killer B Hive Facebook group! It’s fun, free, and totally private. If you’re not already a member, click here to join the Hive! https://goo.gl/fqtMXU

If there’s one thing I love💘 (besides cardio, of course!), it’s answering questions about your healthy weight, fitness, and the mindset shifts that accompany this journey. So Episode 41 of Q+A Friday was particularly interesting as we shone a spotlight🔦 on WEIGHT MAINTENANCE!

Other pertinent topics (BMR, goal-setting, menopause and weight loss while on vacation, for example) came up, too, in this juicy🍊 episode!

Are you ready to dig in? Let's GO!

00:01:21 - Nancy - What is the best way to get rid of belly fat? Walking with weights?

00:09:05 - Karen - Can you tell me what equipment I would need if I purchased the Flexibly Fit program? And can you also let me know the distance ranges in the running portion? I just finished your Learn to Run program; would Flexibly Fit be a good next step? I’m looking for variety, and I love running.

Link: (Level 3+) Flexibly FIT | Pahla B Fitness

https://pahla-b-fitness.dpdcart.com/product/186079

00:12:28 - Pahla - Let’s talk for a few minutes about weight maintenance!

00:19:53 - Cathy - I read that we should never eat below our BMR. What are your thoughts?

00:26:28 - Sara - How do you figure out macros?

00:28:28 - Judy - For maintenance, how many minutes should we work out each day?

00:30:05 - Sara - Can we work out twice a day?

00:32:45 - Michele - Regarding aging and working out, I was fine working out every day and going hard, then suddenly I seemed to hit a wall. Is it possible to just get to a point where you suddenly can’t recover properly? Or should I consider that it could be a medical issue? I’m 51 and in menopause.

00:43.28 - Sarah - Please refresh me on maintenance and maybe share some thoughts on another goal to work toward. Is there a way to make “getting more muscle” a measurable goal?

00:49:46 - MaryAnne - Are your rebounder videos considered moderate and suitable for weight loss?

00:53:32 - Melissa - Recovery is so hard as I do not like to slow down, but I do it. (I’m throwing in a few thoughts about this statement!)

00:55:23 - Lauri - Do you have any suggestions for relief from hot flashes at night that are affecting my sleep?

01:01:01 - Lisa - I’ve been exercising daily for nine months. I feel stronger except for my lower back. Are there any exercises I can do to help strengthen my lower back?

Link: How to Reduce Lower Back Pain | Strengthen Your Core with 5 Easy No Equipment Exercises

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

01:03:44 - Terri - I am short and pear-shaped, just like my aunties. Do my genetics make it more difficult for me to lose weight because of my shape?

01:17:45 - Melissa - Where can I find your Fitness Matters podcasts?

01:17:45 - Pamela - What about finding your podcasts on Alexa?

01:18:55 - Karen - About drinking water, will we always have to pee so often, or will our bodies adjust to the increase?

01:21:00 - Bt - I’m going on a beach vacation. I know I’ll be walking on the beach, but counting calories may be difficult. What workouts would you recommend?

01:24:39 - Lori - Side stitches while running or working out: What do you know about them? How should one deal with them? Any way to prevent them?

01:26:54 - Doris - Where do I find the information to calculate my caloric intake?

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

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

01:27:52 - Pahla - This is not a question, but rather an observation on my part. While reading specific doctor/supplement recommendations in the comment section of today’s Q+A (this particular conversation was about menopause), I share a few words of caution and carefulness about giving and receiving this type of information with/from others online.

01:29:09 - Claire - What exactly is body shaping?

This is your invitation💌 to join us in The Killer B Hive! Click here to request access: https://goo.gl/fqtMXU

Happy almost weekend, Killer Bs!

Every week during our Q+A sessions, I notice that some sort of THEME emerges, and this one is clear: how we TALK TO OURSELVES is ESSENTIAL WORK🛠️ on this life journey.

We’re doing a deep dive🥽 into this subject, along with others, including pelvic floor health, chair massagers, and whether or not men benefit from moderation too. (The short answer? EVERYONE can use moderation!)

You can find the complete session on Facebook by clicking here. (If you’re not already a member of the group, you’ll need to request access first.)

https://www.facebook.com/pahla.bowers/videos/10159447938993408

00:08:35 - Bonnie - What chair massager do you use or recommend?

00:10:20 - Brenda - Can we talk about our pelvic floor muscles and prolapse?

Link: HELP for your PELVIC PROLAPSE (simple exercises!)

https://www.youtube.com/watch?v=kRp4R3iCh9k

00:12:24 - Sara - Could you be so kind as to number your weekly workouts (Day 1, 2, etc.)?

Link: MONTHLY 7-Day Challenges (Enjoy a New One Every Month!)

https://www.youtube.com/channel/UCeXAh1l-MSjIbDkvHXa1yyA

00:21:20 - Pernette - I am super close to my goal, but lately I have been going off track with calories and am starting to think of taking a short break (one-two weeks), during which I’d eat at maintenance before resuming eating on a deficit. Is this something you’ve seen as a way for people to remotivate or should I continue non-stop with my current calorie count?

00:25:52 - Kim - I am down 10 pounds, which is very near where I want to be, but I’m getting scared about maintaining. (I have thoughts about this non-question!)

00:38:37 - Laura - When I get to my goal, can I also add a zero onto my weight in order to eat the right calories? I have to realistically count calories or I will go right back up in weight.

00:44:35 - Laurie - How do I tell the difference between when I tell myself a fact versus opinion? A chart I found says that I’m fat, even though I’ve lost 50 pounds. This is a fact according to the chart, but it feels mean and self-defeating. How can I have kinder thoughts without deluding myself?

Link: Facts vs. Opinions podcast

https://www.youtube.com/watch?v=s47CYL1ba1E

00:51:42 - Lori - While I agree that we should talk kindly to ourselves, is it not true that sometimes we do things that are wrong, bad, or even a little bit stupid? How can we learn from our experiences if we aren’t recognizing them as flaws/opportunities to do better in the future?

Link: Stop Thinking POSITIVELY podcast

https://www.youtube.com/watch?v=gvm4Hh4-Tqo

01:04:24 - Gina - I have about ten more pounds to lose, and I really want to do the body shaping series. Can I continue with my calorie deficit and still do that series?

01:09:07 - Nancy - I’m recovering from lower back pain (ligament strain, not sciatica) by resting and walking. What is a good place for me to start with your workouts?

01:10:50 - Sandy - I’m new here and have 40 pounds to lose. Should I start with the new year 31-day challenge or start with the weekly March videos?

01:15:19 - Emma Jane - I find myself thinking (obsessing) about food. I spend a lot of my days thinking about what I’m having for what meal, how many calories, what macros they have, can I have this snack or treat, etc. Does it ever stop?

01:21:17 - Angel - For women in your group who still have periods, what exercises do you recommend to do or avoid during that time of the month?

01:23:23 - Chris - Do you plan to do any workouts that deal with piriformis tightness/spasms?

01:24:06 - Terri - Does the 5-0 plan apply to men of “a certain age,” particularly in terms of moderate exercise?

01:25:44 - Oona - Is drinking sugar-free diluted orange juice OK in terms of counting it toward my daily water intake?

If you’re not already a member of The Killer B Hive private (and super supportive!) Facebook group, consider this your invitation💌! Click here to request access: https://goo.gl/fqtMXU

Welcome to Friday, my friends!

I’m happy to bring you another Q+A nutshell🥜 today! We dug deep⛏️ this time, with lots of questions related to CALORIES, EATING, and WATER. It was a beautiful🌼 session as we dispelled several WEIGHT LOSS MYTHS and learned that our bodies work in mysterious and miraculous ways✨!

You can watch👓 the ENTIRE SESSION or skip around to whatever SPECIFIC TOPICS hold the most interest for you.

Friday March 5, 2021 Q+A

You can find the complete session on Facebook by clicking here (if you’re not already a member of the group, you’ll need to request access first):

https://www.facebook.com/pahla.bowers/videos/10159429148668408

00:06:56 - El Bee - For losing weight, I don’t understand your advice to not reduce calories when I am unable to be moderately active. Can you please explain this?

00:17:17 - Beth Ann - Can I count water in tea and coffee as part of my daily water intake?

00:21:25 - Kari - There are so many conflicting theories about weight loss. (I have a few comments about this even though it’s not a question😊.)

00:24:20 - Lisa - Fitbit is a liar!! (I’m weighing in on this non-question too!)

00:30:10 - Cathy - Can you share some examples of what it looks like to quantify a goal?

00:34:36 - Jody - Would you count flavored, carbonated water toward your daily water intake?

00:37:14 - Cheryll - I have to lose about 50 pounds. What advice can you give me to curb nighttime eating?

00:40:31 - Kari - What are your thoughts on too much water?

00:43:36 - Sheri - How do you feel about supplements to give you more energy to work out?

00:47:45 - Janice - I need to find intrinsic motivation. (Yep! I’m commenting on this one too!)

00:48:32 - Laura - How can I get a general question to you?

00:50:34 - Janet - Regarding calories, should I be eating 1453 calories (the five calculator average) or 1650-1700 calories (based on body weight)?

00:55:24 - Karen - You have talked about maintaining your weight goal and being comfortable with a three-pound window. How do you modify your diet if/when you go outside that window - either high or low?

59:20:00 - Amanda - I’m just about ready to start the maintenance phase of my weight loss journey. How can I figure out how many calories to eat?

01:04:35 - Kari - In calculating calorie intake, what is a reasonable amount of weight per week to lose?

01:09:38 - Tracy - Do you know much about metabolic adaptation and how to reset your metabolism? I’m wondering what the process is and how long it takes.

01:14:25 - Nancy - Do you have any insight on why our weight fluctuates so much in a day?

01:16:16 - Marcia - How can I better handle the mindset of my weight moving up and down within the 250s? I’ve been here a long time now and am no longer frustrated. I am simply working the five steps.

01:24:24 - Darthy - I’ve reached my goal weight and I’m ready for toning workouts. Can you tell me where I can find them?

01:26:10 - Laura - Where can I turn in questions for the Q+A Fridays?

01:27:58 - Negin - When you say to put a zero at the end of your weight to determine the correct number of daily calories, do you mean one’s current weight or goal weight?

01:28:54 - Kim - Do you run at all anymore?

01:29:35 - Sue - I don’t sweat with moderate workouts. Does that say something about the effect of exercising on my body? Or is it just how my body works?

THANK YOU😘 for joining this session of Q+A Friday! And if you’re not currently a member of The Killer B Hive Facebook group, we’d love💙 to have you! Join here!

Link: https://goo.gl/fqtMXU

Happy, happy Friday, Killer Bs!

This week’s eye-opening👀 Q+A topics include CALORIES, FOOD INTAKE vs ENERGY OUTPUT, and the illuminating💡 subject of HUNGER. Fair warning, my friends, french fries were discussed at length (YUM😋, am I right?), and it is so interesting to discover how our brains can play tricks on us when we least expect it!

You can watch the ENTIRE SESSION (link is below) or tune in to a SPECIFIC SECTION for a question that sparks✨ your interest. Timestamps are included for your convenience✅.

FEBRUARY 26, 2021 Q+A

Find the complete session on Facebook by clicking here (if you’re not already a member of the group, you’ll need to request access):

https://www.facebook.com/pahla.bowers/videos/10159410190598408

00:03:28 - Charlene - I’m “training” for my 40-mile bike ride in October. Is riding this many miles too much “stress” on my body? I enjoy it, and I do push myself some days, but I’m still in weight loss mode and don’t want to slow down that process.

00:10:04 - Pahla (yes, sometimes I’m asking questions!) - Why don’t new members respond to the membership questions? Do you not want to follow the rules? 🤣

Link: Group Rules from the Admins; The Killer B Hive Facebook page

https://www.facebook.com/groups/541002382723751/about

00:17:23 - Toni - Do you change calorie counts as you’re losing weight?

00:18:04 - Suzanne - Am I sabotaging my progress if I follow two of your exercise plans back to back?

00:24:38 - Amy - I am two weeks along on reducing my calorie target due to a much reduced activity level (temporarily) for health reasons. I had a sudden drop in weight after a week, and now I’m leveling out to where I was before I reduced the target. Is it worth trying to increase calories again or is it too soon?

00:27:24 - Lori - Can you talk to us about assessing hunger?

00:41:04 - Sally - I just started your workouts, and I noticed that I’m having pain in my hip. Should I stop until the pain is gone?

00:42:40 - Tracy - I lowered my daily calorie intake by 100 calories because I was feeling uncomfortably overfull trying to hit my higher calorie target. I’m still eating about 400 more daily calories than I did prior to starting the 5-0 Method. Is this lower calorie amount okay as long as I am being consistent in eating the same number of calories every day?

00:45:52 - Karen - Any tips on recovering from sore muscles faster on those odd times that we miss the moderate mark and overdo it?

00:48:12 - Mary - What is the best scale?

Link: How Often Should You WEIGH Yourself? + INEVIFIT Scale Review ⚖️ https://youtu.be/Xc_nPf7rHe4

00:49:11 - MJ - How do we know the difference between our “ideal” weight and what is reasonably achievable? I want to ensure that I’m setting myself up for a realistic goal.

00:59:52 - Mary - I am having trouble counting calories on foods I make. (This isn’t technically a question, but I answer it anyway!)

01:02:09 - Katy - Will you please suggest some light snacks for the evening?

01:06:08 - Fernanda - How do you feel about hormone replacement therapy?

01:11:03 - Tonya - I struggle with eating when bored and have discovered that when I get to this point, I will look up articles on healthy living for inspiration and to retrain my brain. (I answer this non-question too!)

01:16:02 - Shannon - What is the appropriate number of calories for me? 1500?

01:16:50 - MJ - I’m afraid of what I’ll do with my life once I reach my goal. (Again, I make a few comments about this topic even though it’s not a direct question.)

01:18:25 - Courtney - If I’m not burning 500 more calories than I take in each day, how will I ever lose weight?

Thanks for joining the Q+A fun! If you’re not already a member of The Killer B Hive Facebook group, JOIN NOW! We’re 10,000+ of the most supportive women on the internet. See you there😎!

Link: The Killer B Hive private Facebook group: https://goo.gl/fqtMXU