Q+A Friday

Enjoy a BONUS Q+A session from YouTube! As always, we covered a lot of interesting topics, and there seemed to be specific focus🔍 this time on CALORIES.

Below, you’ll find the QUESTIONS❓ and TIMESTAMPS🕰️ so you can either watch the session in full (the link is below) OR skip to the sections that hold particular interest for you.

Have a great week, my friends, and I hope you enjoy this replay🌼!

LIVE YouTube Q+A, February 24, 2021

View the entire session on YouTube here:

https://www.youtube.com/watch?v=-QYxHQ0HFgA&t=229s

00:03:12 - What percentage of my maximum heart rate would be considered moderate?

00:06:54 - I’m 51, recovering from COVID-19, am in full-blown menopause, and am breathless and exhausted. What do you recommend I do to raise my energy level?

00:08:44 - What is the best exercise for osteoarthritis?

00:10:38 - Pahla, will you do more trampoline training videos?

00:12:30 - Regarding diet, do macros matter, or is caloric deficit enough when trying to lose weight after age 55?

00:16:42 - For weight loss, how many times a week should we do your workouts, and how much time per day do you recommend?

00:19:52 - How do you plan your meals?

Link: How I Plan a Week of EASY MEALS in 20 Minutes video

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

00:23:04 - What is your opinion of intermittent fasting?

00:26:18 - Have you added any special supplements to help with rest at this stage of life?

00:32:00 - Can you talk about estrogen and working out?

00:37:39 - Does it matter how you use calories at each meal? Specifically, is it better to split up calories evenly between our daily three meals?

00:41:23 - Will you make more knee-friendly workouts that are longer in length?

00:42:28 - I have pain on the side of my knee, what can you tell me?

00:44:04 - Can we wear shoes while working out?

00:44:48 - What did/do you do when you’re in the middle of losing weight, and someone asks you to have cake for a celebration or sweets as a treat in the afternoon?

00:51:54 - I am 55 years old and have about 10 kg to lose. Is doing yoga three times a week, your videos 3 times a week, and 45 minutes of extra activity per day (7000 - 10,000 steps per day) a good exercise regime to lose weight at my age? FYI, I sometimes have joint and muscle pain and have to skip a day. Also, how do you stick to an exact number of calories per day?

00:57:28 - How do you break a weight loss plateau?

Link: How to Break Your WEIGHT LOSS Plateau fitness video

https://www.youtube.com/watch?v=F4gK32uZcQQ

I hope you enjoyed this Q+A session as much as I did! There are always so many juicy🍊 tidbits to share when it comes to FITNESS for women of a “certain age.” I’m glad you’re here😊!

Cheers to your good health and fitness,

Pahla

Greetings and salutations, my friends! In this week's Q+A Friday, we covered a broad range of topics including PROPER CALORIE INTAKE for weight loss, the concept of OVER EXERCISING, and how your MINDSET🧠 can play a crucial role in getting the results you want.

Read👀 on for more information (including time stamps to the specific moment where you can hear the answer, and links for any videos I mention)!

View the session on Facebook here (you’ll need to request to join the group if you’re not already a member): https://www.facebook.com/pahla.bowers/videos/10159392086908408

0:06:40 Reethah - What is involved in being able to reveal our abs?

0:14:08 Melissa - I noticed that I’m not as strong as I’d like to be when I do “sissy squats.” Is there an exercise I can do to get stronger before I try them again?

0:14:44 Jennifer - I have a weak knee, how can I improve my squats?

Link: 6-Minute Glute Bridge Challenge https://www.youtube.com/watch?v=REVs4-gDpxo&t=277s

Link: 20 Minute CORE STRENGTH Floor Workout for Beginners

https://www.youtube.com/watch?v=FwSURDIUVOU&t=907s

0:28:22 Amy - Can you please review the mindset work you recommend when we resume our usual calorie count after we’ve been lowering it for a short period of time? I’m afraid I’ll gain weight.

Link: What You SHOULD Do Podcast (will be released on Sunday, Feb. 28)

0:35:51 Sheryl - Can you review how we can calculate our proper daily calorie intake? What do you consider a reasonable amount? Mine seems too high.

0:42:25 Pam - What kind of exercises are best for prolapse issues?

Link: HELP for Your PELVIC PROLAPSE

https://www.youtube.com/watch?v=kRp4R3iCh9k&t=195s

0:43:50 Sharon - What is the secret to balance with Drinky Birds?

0:45:25 Clare - I turned 50 recently and have developed carb pockets/hip bags. Do you have any suggestions on how to eliminate these?

Link: How to SEE Yourself Podcast

https://www.youtube.com/watch?v=kMrrEkCTZ8M&t=126s

0:50:42 Esspi - How can I manage to be consistent with eating/fitness with three busy kids?

Link: Changing Your PAST Podcast

https://www.youtube.com/watch?v=tubluItS1vg&feature=emb_imp_woyt

0:59:23 Cece - When I walk on a treadmill, I hold onto the hand rails because I had hip replacement two years ago. Is that allowed?

1:00:54 Wendy - I’ve put on three pounds but have noticed changes in my waist. I’m trying not to be depressed about the gain.

1:05:24 Tracy - I totally relate to the “my calories are so high” thought. Years of diet culture have warped my thinking.

1:08:05 Teresa - Do you have a video on strengthening your knees?

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

https://www.youtube.com/watch?v=bdSEN9TTxzM&list=PLxEW_OukMMspEkeLaXWN39C1u1l6eMnX_&index=22

1:08:55 Judy - What is a good way to modify balance work? I had an injury to my left side a few years ago, and that side is weaker.

1:10:15 Emma Jane - When I do Can Cans and Toy Soldiers, my lower back hurts. Is this a core issue?

1:11:10 Mary - Is it okay to add a 30-40 minute moderate walk every day along with your workouts? Is this too much?

1:15:11 Francine - Do you have a podcast about over exercising for women of a “certain age?”

Link: Over Exercising Podcast

https://www.youtube.com/watch?v=FWx2aFWRF74&feature=youtu.be

1:17:32 Ladyt - How do you know if you’re doing enough exercise? How do you know when you’re doing too much and your body is starting to store fat? I’m very nervous about some weight I recently gained.

1:23:55 Martha - Can you explain the numbers on the scale or where I can find out what they should be for my age?

1:25:12 Mary - How does my medication work into my health/fitness plan?

It's a great Friday for a Q+A (really, they all are...)!

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We're LIVE on YouTube for the last Q+A of 2020!