The Get Your Goal Podcast

By Pahla BHealth & Fitness Mental Health Education Self-Improvement

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The Get Your Goal Podcast episodes

September 24, 2019 LISTEN to Your BODY
How often do you hear somebody tell you to “listen to your body”? A lot, right? And yet, the exact HOW and WHY and WHAT SHOULD I BE DOING are still kind of elusive.
Well, today on the Let’s RUN Podcast, we’re tackling this fascinating topic while going for a steady state run (which of course you can do at a walking, jogging or running pace).
Shop my outfit:
Super cute tank top (affiliate link): https://amzn.to/2Yw76yT
Fun and comfortable skirt: https://www.inknburn.com/womens-flower-power-sports-skirt/
This episode is part super sweaty 30-minute RUNNING WORKOUT and part relaxing and thought-provoking GUIDED MEDITATION, as we listen to every part of our body in turn.
Other RUNNING MEDITATION workouts: http://bit.ly/runningmed
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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
34 min
September 17, 2019 How to STOP COMPARING Yourself to Others
I know you do it, because we all do! This week on the Let’s RUN Podcast, we’re talking about how to STOP COMPARING YOURSELF to others.
It’s a big topic, but I have some surprisingly SIMPLE (and practical) advice.
And while we’re talking, of course we’re going for a great WALK and RUN with intervals! I’ve got the handy-dandy Gymboss set for 1:30 (walking) and :30 (running), that you can use in whichever way works best for YOU.
First up, let’s chat about when comparing yourself to others ISN’T BAD.
Then, we’ll cover some USEFUL TIPS that can help you in the day-to-day
And finally, I’ll let you know the ONE THING you should do that changes EVERYTHING
Are you ready? I’m ready. Let’s RUN!
RESOURCES MENTIONED:
How to get what you WANT: https://youtu.be/qClcqmtUvA8
Get Your GOALS (series): https://www.youtube.com/playlist?list=PLFcBoQjnPd4y0VWglKAgctyrwU72wHDFJ
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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
19 min
September 10, 2019 Creating NEW HABITS
At some point in your walk-run or fitness journey, you, my friend, are going to need to create NEW HABITS. And that’s TOUGH! But of course you can do it, and I’ve got some advice that can help.
Get your own Killer B hat here: http://bit.ly/killerbhat
So today we’re chatting about:
👍How long it *really* takes to create a habit (hint: it’s not just 21 days!)
👍Why “wanting it” isn’t enough, and
👍The ONE thing you need to know to be successful
And while we’re talking about creating healthy habits, we’re going for a lovely 25 minute OUTDOOR WALK in my neighborhood.
RESOURCES MENTIONED:
Why You’re NOT Meeting Your Goal: https://youtu.be/gnTR4yTAfKE
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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
25 min
September 03, 2019 Tackling a BIG GOAL
Getting ready to tackle a BIG GOAL? Then you need to listen to this podcast! This week on the Let’s RUN Podcast, I’m sharing my best tips and the lessons I’ve learned on my way to achieving *my* big goals (like the 50 mile ultramarathon I ran recently).
While we’re going for a fabulous WALK + RUN with one minute intervals, we’ll chat about:
⭐The importance of BABY STEPS and how they’re the only thing
you need to do
⭐How to focus on the SMALL TASKS instead of getting
overwhelmed by the big picture
⭐Why meeting your big goal ISN’T HARD, and
⭐What to do with SELF-DOUBT along the way
My friend, you can absolutely conquer your BIG GOAL! And I’m excited to hear all about it - be sure to leave a comment and share your story!
💛💛💛💛💛
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
25 min
August 27, 2019 Being HEALTHY
Today’s Let’s RUN podcast? Yeah, it’s a little bit of a rant. 🙃
Killer Bs, if I had a dollar for every time somebody told me their goal was to “be healthy,” I would have a LOT of dollars.
But here’s the problem: BEING HEALTHY is a truly terrible goal. And I’ll tell you why!
Plus I have some very practical tips about how you can set better, more attainable goals on your way to being healthy.
While we’re chatting, we’ll go for a lovely walk and run with one minute intervals that you can use in whichever way works best for YOU.
💛💛💛💛💛
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
20 min
August 23, 2019 BONUS EPISODE! Q+A with Pahla B: Keto, Motivation, Running Tools, Weight Loss and more!
Enjoy this streaming replay, where fitness and running expert Pahla B has the As to your Qs! Today we're chatting about all things fitness, running, weight loss and nutrition-related, and so much more...
Time stamps to help you navigate this fun bonus episode:
1:27 CHAFING while running (affiliate link to Body Glide, the product I use to eliminate painful chafing on long runs: https://amzn.to/31WKWYe )
2:20 Why LOSING WEIGHT is difficult at any age
5:49 My opinion of KETO
9:22 Post-race RECOVERY plans
10:55 Tools for COUNTING CALORIES
12:14 Tips for SQUAT FORM
14:16 HEAVY dumbbells vs. LIGHT dumbbells
18:32 100 day WORKOUT CHALLENGE (see all the videos in the #HOT100 challenge here: https://goo.gl/d3B3kB )
20:54 Appropriate DUMBBELL weights
21:39 Balance tips for DRINKY BIRDS
25:57 My favorite FITNESS EQUIPMENT (find all my picks in my Amazon store here: https://www.amazon.com/shop/pahlab1 )
28:19 New SEATED WORKOUTS
29:33 How to work on BALANCE
32:57 Drinking ALCOHOL and MENOPAUSE
38:21 Tracking RUNNING PROGRESS (I use the STRAVA app: https://www.strava.com )
41:24 SUPPLEMENTS
46:04 YouTube workouts for women (Pahla B Fitness on YouTube: https://www.youtube.com/PahlaBowers )
47:29 HIP STRENGTHENING workout (https://youtu.be/FwSURDIUVOU)
48:20 TIGHT SHOULDER muscles
50:48 MOTIVATION
53:40 Running SHOES (buy the brand I love on Amazon: https://amzn.to/31VYyTz) and running FORM (https://youtu.be/8sV3qpPy4Go)
56:10 Strava app and SHOE MILEAGE
57:57 Headphones while RUNNING
58:28 WHAT I EAT in a typical day
Thanks for joining me today! Let me know in a COMMENT if you'd like to see more videos like this!
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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
1 hr 3 min
August 20, 2019 Starting Over
Feel like you’re STARTING OVER with your fitness, or running, or weight loss? My friends, it happens to all of us, and I’ve got six simple steps to get you moving forward again.
And while we’re TALKING about starting over, we’re WALKING at whatever pace feels best for you!
When you find yourself at a place with your fitness or running or weight loss that isn’t where you want to be - even if you’re not actually starting from scratch - it can feel like you’re starting over with nothing.
But here’s what you can do to get where you want to go:
1. Take RESPONSIBILITY for where you are right now - forgive yourself and look for the lessons
2. Stop IDEALIZING the past and/or DEMONIZING the present
3. Pick a GOAL - you know this is my favorite step!
4. Understand the PROCESS and mechanics of how to get to your goal - expert advice can help
5. Create or find a PLAN that includes plenty of baby steps, and then...
6. EXECUTE the plan
RESOURCES MENTIONED:
Self Acceptance (Let’s RUN podcast): https://youtu.be/fuHkhQ5ExEQ
Thank you so much for WALKING with me today - be sure to LIKE, COMMENT and SHARE this video with your friends!
💛💛💛💛💛
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
28 min
August 13, 2019 ACCOUNTABILITY
You have a fitness goal, and you’re struggling to meet it, so what do you do? Killer Bs, it’s time to get some ACCOUNTABILITY - the secret sauce that can help you achieve anything you dream of.
While we’re chatting today, join me for a gentle WALK + RUN with 1:30/:30 intervals that you can use in whatever way is best for you!
What is ACCOUNTABILITY? It comes in three main forms:
FREE ADVICE - just like you’re listening to here on the podcast!
GROUP PROGRAMS - “one size fits most” structured systems that might be free or have a small price tag
EXPERT HELP - coaching that tackles your specific needs, usually with a healthy fee
When do you need ACCOUNTABILITY? At different times for different goals! There’s no right or wrong answer to this question. If you think you need help, ask for it!
ACCOUNTABILITY with Pahla B 👉 https://pahlabfitness.com/work-with-me/
Specific resources mentioned in this podcast:
My WEIGHT LOSS Story ➭ https://youtu.be/kMGp5gxMgmc
Join the Mini Challenge ➭ http://pahlabfitness.com/mini-challenge-join-email-list/
Follow Pahla B Fitness on Instagram ➭ https://www.instagram.com/pahlabfitness/
XO Sarah (blogger and IG expert) ➭ https://courses.xosarah.com/p/grow-your-gram
💛💛💛💛💛
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
26 min
August 06, 2019 How To Run FASTER or FARTHER
So you want to improve your running and you’re thinking about going FASTER or FARTHER. In fact - hey, why not? - let’s do both (but one at a time)!
These are awesome goals, my friend, so let’s go for a fun RUN and WALK (with 3:1 intervals) and chat about how you can achieve them.
SHOP MY SKIRT (not affiliated in any way, just a huge fan): https://www.inknburn.com/womens-flower-power-sports-skirt/
First, let’s take a minute to unpack what it even means to run FASTER or run FARTHER
😓 You don’t have to be an Olympian
😓 You don’t have to dedicate your life to training
😓 You don’t have to tackle ultramarathons
🤩 You get to decide what’s FAST and what’s FAR for YOU
Then, I’ll give you some insight into what it will take to conquer a new speed or a new distance and I’ll share my (surprisingly strong) opinion about which one you should do first.
And finally, we’ll talk about EXACTLY how you should train to run your fastest or farthest yet, including tips on:
👉 Building your mileage cautiously
👉 Cutting back and recovery work
👉 The mental side of training
👉 What speedwork really feels like, and
👉 Other workouts critical to your success
I hope today’s podcast gives you a LOT to think about and helps you clarify your future with running my friends!
TELL ME: What’s your next running goal?
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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
41 min
July 30, 2019 WEIGHT LOSS, Part Five: Getting to Your Goal Weight
OMG, we did it! We made it to Part FIVE of the Weight Loss series and it’s time to WALK and TALK about getting to your GOAL WEIGHT and staying there forever! Sounds simple, right?

It absolutely is.

But that doesn’t mean it’s going to be easy. 😅

Once you reach your goal weight, you are DONE but you’re definitely not FINISHED. There’s still work to do, and most of it is on your mindset.

Join me in real time for a lovely 30 minute WALK while we chat about:
- The new goal you MUST set for yourself
- How and why your BRAIN wants to keep worrying about losing weight
- What it takes to TRUST YOURSELF and move forward

There’s a whole new world out there for you and your “new” body - what are you going to do with it?
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.
32 min