The Get Your Goal Podcast

By Pahla BHealth & Fitness Mental Health Education Self-Improvement

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The Get Your Goal Podcast episodes

December 29, 2019 Making Successful Resolutions, Part ONE
It’s about that time of year when everybody and their mother is trying to talk to you about making RESOLUTIONS. So, here we go! 😄

I have something so important to tell you about making resolutions that I’m turning this into a two-part podcast. And thank goodness for that, because this first part took almost an hour!

And it’s the part that most people skip!

My friend, the first part of the secret sauce to making successful resolutions is this: recapping the current year.

I know your inclination is to be modest, or downplay your successes, but let me tell you, learning to notice and acknowledge your wins is ESSENTIAL to the success of next year’s resolutions.

Making a list of this year’s successes will teach your brain
🏆 How to LOOK FOR SUCCESS, and
🏆 How to FOCUS ON RESULTS

During today’s episode, I’ll share MY list of 2019 successes with you and I’d love to hear YOURS.
Ready to get your big goals? Here are the next steps:
LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.
SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.
JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.
55 min
December 22, 2019 Are You Doing ENOUGH?
It’s a question I get asked almost daily: “Am I doing ENOUGH?” And the answer is never as simple as that question seems.

No matter your goal - losing weight, running farther, lifting heavier, etc - there’s always a thought in our minds that maybe we’re not doing enough. And you might not be (according to your brain)!

Today on the Fitness Matters podcast, we’re delving into
Why this question is actually unanswerable
How we know what “enough” is
What your brain does with questions like this, and (most importantly)
How to ask a better question to get better results
Ready to get your big goals? Here are the next steps:
LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.
SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.
JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.
23 min
December 15, 2019 GRIEF
Today, December 15th, is the second anniversary of my sister’s death. Over the past two years, I’ve had an up close and personal experience of just how much GRIEF matters to your fitness.

So let’s talk about it.

My friend, this episode of The Fitness Matters Podcast has more warnings than any other I’ve recorded:
Even though I hope this conversation is helpful for you, I am NOT a grief counselor, nor an expert in any psychological manner
I AM going to cry
I’m not bothered by the crying, but YOU might be, and that’s okay
I am also going to LAUGH, because that’s how I roll

It’s not going to be everybody’s cup of tea. This conversation is raw, unfiltered and difficult.

But it’s also important!

Your body is affected by grief as much as your mind is, and that means that your fitness will CHANGE as you are on your grief journey. Interestingly, you might find yourself and your fitness following the same five stages of grief that psychologists report:
Shock and denial
Anger and guilt
Bargaining
Depression
Acceptance

During this episode, I share personal stories of my journey, in an effort to help you navigate your own road.
Ready to get your big goals? Here are the next steps:
LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.
SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.
JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.
59 min
December 08, 2019 Making Mistakes
You have a big goal, but you’re afraid of doing the “wrong” things. My friend, today on the Fitness Matters podcast, we’re talking about how MAKING MISTAKES truly matters.

Or doesn’t matter. Depending on how you look at it. 😅

This episode is part rant, part wildly unconventional fitness advice and ALL good for you.
Ready to get your big goals? Here are the next steps:
LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.
SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.
JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.
18 min
December 01, 2019 Changing Your MIND
Let's talk about changing Your MIND, because my friends, this MATTERS. Are you feeling stuck? Like you can't choose between two different goals? On this week's episode, we're exploring HOW and WHY you might change your mind, and I've got some practical advice from my own journey of changing my mind (and my mindset!) about this podcast.
Ready to get your big goals? Here are the next steps:
LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.
SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.
JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.
36 min
October 29, 2019 How to Get Back On Track
Feeling like you’re off track with your nutrition, your exercise, your running or your healthy habits? Well, my friend, today we’re talking all about how to get BACK on TRACK so you can meet your goals!
And while we’re chatting, we’re going for a lovely WALK at whatever pace you enjoy most.
Today, I have both some practical advice for you about how to get back on track:
⭐ Start where you are
⭐ Take small steps
⭐ Keep moving forward
As well an in-depth discussion about how the phrase “off track” is actually a MINDSET ISSUE. And because you can change your mind, you can change everything else!
💛💛💛💛💛
The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.
Pahla B Fitness 👉 https://pahlabfitness.com/
Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/
Join The Killer B Hive 👉 https://goo.gl/fqtMXU
24 min
October 22, 2019 How I Lost Weight at 49 (During Menopause!)
This one’s PERSONAL. We’re going for an hour-long walk and run and talking about WEIGHT LOSS during menopause or perimenopause - specifically, how *I* lost about seven pounds over the last two months. And lemme tell you something, it wasn’t easy!

But also?

It wasn’t too hard. My friend, losing weight at any age is something that *you* can do, too (if you want to).

Today’s episode features intervals of a minute-thirty (running) and thirty seconds (walking) - feel free to switch those up or use them in whatever way works for YOU.

This deep dive into the topic of weight loss isn’t your usual, “Here’s what I ate and this is how I exercised” fluff, because that’s not how we do things here on the Let’s RUN Podcast.

Nope.I’m getting into the nitty-gritty (and TMI) of *exactly* how weight loss works, both biologically and psychologically.

Yes, there are tears, and yes, we’re talking about my period. :) There are also plenty of insights and practical tips that YOU can use on YOUR weight loss journey.

Here’s how I successfully lost weight and plan on keeping it off:
✔️ I had a GOAL
✔️ I had PLAN
✔️ I had TOTAL COMMITMENT, and (maybe the most important thing)
✔️ I MANAGED MY MINDSET

You might be surprised to learn which one of these things was the hardest for me!
Ready to get your big goals? Here are the next steps:
LEARN the Daily 3 Framework™ (or listen via Private Podcast), the 5-minute daily journaling practice that rewires your brain for success.
SHOP for a goal-specific Guided Journaling Experience to get moving and gather momentum.
JOIN the Get Your Goal membership to connect and get coached with other ambitious women just like you.
1 hr
October 15, 2019 Exercise INJURIES
You’re in pain from an EXERCISE INJURY, so what do you do now? Listen to this week’s episode of the Let’s RUN podcast, of course. 😅
I’m kidding. Talk to your doctor first!
But then you should totally listen to this podcast.
We’re taking a deep dive into the world of EXERCISE INJURIES - what they are, how to deal with them, and how to get back to the workouts you love - while we go for a lovely WALK at whatever pace suits you best.
There are LOTS of different injuries you might sustain while exercising, but today’s conversation is an overview of some of the more typical issues you might face:
BONE INJURIES, like broken bones or stress fractures.
SOFT TISSUE INJURIES, such as Plantar Fasciitis or IT Band pain
JOINT INJURIES in your hips, knees or shoulders
I am NOT a doctor (or physical therapist) and am not diagnosing your injury or offering you treatment recommendations.
If/when you feel pain from exercising, your best bet for a full recovery is to:
See a physician as soon as possible
Rest the injury
Exercise your other body parts while you’re healing
Discover and rehabilitate the root cause of the injury
And, perhaps most importantly:
Address the MINDSET behind your injury
Wait, what? Injuries are caused by mindset issues? Yep. And I have some simple (but maybe not easy) advice for how to THINK about your body to stay injury-free.
RESOURCES MENTIONED:
Pahla B Fitness SEATED Workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMspitJJFyUzvCJk5XcaQmvtL
Pahla B Fitness FOAM ROLLER + STRETCHING Videos: https://www.youtube.com/playlist?list=PLxEW_OukMMspshAXDWtJGs8nN4ZwpLqxf
Pahla B Fitness CORE STRENGTH Workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsoFIpf5PWf2QWuV_Mv7eKKe
💛💛💛💛💛
The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.
Pahla B Fitness 👉 https://pahlabfitness.com/
Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/
Join The Killer B Hive 👉 https://goo.gl/fqtMXU
33 min
October 08, 2019 The Power of PLANNING AHEAD
PLANNING AHEAD is the magic that makes things happen in your life, but for lots of us (me!) it's not something that comes naturally, and it’s maybe not super fun.
While we chat about this challenging but worthwhile topic, let’s go for a great walk and run!
I know it sounds boring and - ugh! - responsible, but here’s why PLANNING AHEAD is such a great idea (especially as it relates to your fitness and workouts).
PLANNING your workouts AHEAD of time helps you to:
⭐ REDUCE STRESS - when you know what’s coming next, there’s no need to waste energy worrying about it
⭐ MAKE BETTER CHOICES - you’re far more likely to choose an appropriate workout ahead of time than in the moment
⭐ LEARN TO TRUST YOURSELF - keeping small daily promises builds a bridge to relying on yourself for bigger things
⭐ UNLOCK A CRITICAL PART OF YOUR BRAIN - the part we *need* to use to be successful
So… how do you get better at planning ahead? The same way you get better at anything!
Take SMALL STEPS and PRACTICE every day.
RESOURCES MENTIONED:
Making Healthy Choices (when you don’t want to) 👉 https://youtu.be/uXAeKiFWowU
Tell me: what will you start PLANNING AHEAD for in your life?
💛💛💛💛💛
The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.
Pahla B Fitness 👉 https://pahlabfitness.com/
Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/
Join The Killer B Hive 👉 https://goo.gl/fqtMXU
27 min
October 01, 2019 What Do You Have to GIVE UP to Meet Your GOAL?
It’s the Let’s RUN Podcast, where we talk about fitness matters that matter to you and this one MATTERS: What do you have to GIVE UP to get your GOAL? I think the answer is going to surprise you!
And while we’re talking about this juicy topic, let’s go for a great walk and run!
I’ve got the interval timer set for two minutes of WALKING and one minute of RUNNING, which you can use in any way and at any pace that works for you.
My friends, any time you’re going for a new GOAL, there will be things you don’t want to GIVE UP:
“I want to lose weight, but I don’t want to lose muscle.”
“I want to run faster, but I don’t want to stop running long.”
“I want to gain muscle, but I don’t want to lose endurance.”
Of course you don’t want to give up what you’ve worked for!
But today, we’ll talk about how:
Biologically, you’re never in an all-or-nothing situation
You might lose those gains anyway
It’s much more about how you see yourself
Because of course, your MINDSET is what really MATTERS.
💛💛💛💛💛
The Let's RUN Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your running journey, self improvement, training and SO much more. And WHILE we talk? Let's RUN! Join Pahla B - fitness mindset mentor, health coach and expert runner - every Tuesday for new episodes and a great sweat with challenging but manageable walk-run intervals.
Pahla B Fitness 👉 https://pahlabfitness.com/
Let's RUN Instagram 👉 https://www.instagram.com/letsrunpodcast/
Join The Killer B Hive 👉 https://goo.gl/fqtMXU
24 min