The Get Your Goal Podcast

By Pahla BHealth & Fitness Mental Health Education Self-Improvement

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The Get Your Goal Podcast episodes

July 23, 2019 WEIGHT LOSS, Part Four: The Middle
Feeling stuck in the middle of your WEIGHT LOSS journey? Let's talk about it!

And while we talk, let's go for a terrific walk and run with one minute intervals.

Lots of things can happen in the middle of losing weight that can feel frustrating:
Your weight loss slows down
You hit a plateau
You gain and lose the same few pounds
You start to feel unmotivated

So what should you do about it?

Well, first:
✅ Check your weight
✅ Check your calories
✅ Check your exercise
✅ Check your mindset
✅ Check your goal

Then, make sure you're doing this ONE THING to keep moving forward.
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.
30 min
July 16, 2019 WEIGHT LOSS, Part Three: Mindset Issues
Are you ready for it? Because this week we're diving DEEP and getting into the mindset issues that can block your weight loss success. It's a tough topic, but you are definitely tougher!

And while we're chatting, Let's RUN (and walk)! I've got the handy-dandy Gymboss set for one minute intervals that you can use in any manner that suits you best.

There are lots of different places where you might run into mental stumbling blocks on your weight loss journey.

You might discover that you have blocks about:

THE WEIGHT LOSS PROCESS. Sometimes even *thinking* about trying to lose weight is where we get stuck, because we bog ourselves down with ideas like "I have to eat healthy" or "I have to give up my favorite foods" or "I have to exercise all the time," etc.

YOUR BODY. Yes, it used to be easier to lose weight when we were younger. Yes, your body behaved differently before kids. Yes, puberty / childbirth / menopause has changed everything. None of these things are reasons why you can't lose weight now, but we sure think so.

YOUR FAMILY OR FRIENDS. Wanting to lose weight sometimes means we want something different than the people we love the most, and that can bring up feelings of guilt.

WHO YOU'LL BECOME. What if you start to put yourself and your needs first? What does that mean about you? (Hint: it's not what you think!)

There's a lot to dig through here, so let me lay out what this process looks like:
Step 1: Start listening to your thoughts! What are you saying to yourself over and over that's blocking you from success?
Step 2: Believe that you can change your mind. Because you can!
Step 3: Practice your new thoughts daily. Daily. Every day. I can't be more clear about this: D A I L Y.
Step 4: Keep moving forward. Weight loss still comes down to eating the right number of calories every day!

My friends, working through your weight loss mindset issues isn't going to be easy, but it will be SO worth it in the end.
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.
49 min
July 09, 2019 WEIGHT LOSS, Part Two: Getting Started
On today's all-new, hour-long episode of the Let's RUN podcast, we're covering everything (and I do mean *everything*) you need to know about WEIGHT LOSS - how it works, why it works and what you need to do to make it happen. And while we're talking, let's go for a nice, long WALK!

We're starting the conversation with some facts about BIOLOGY and how it affects your ability to lose weight, including:
⚖️ Your body's biological imperatives
⚖️ How your body takes in, stores and then uses energy
⚖️ What elements of this system you can actually control (hint: there's only one and it's CRITICAL that you control it!)

And then we'll chat about EXACTLY what you need to do to get started on your weight loss journey:
✔️ Commit to a GOAL
✔️ Have a PLAN and stick with it
✔️ TRACK your numbers, specifically your consistency with numbers
✔️ ANALYZE your results over time

Along the way, I have a lot to say about the "eat less, move more" mentality, opinions about how to choose the plan that's right for you and SO much more.
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 7 min
July 02, 2019 WEIGHT LOSS, Part One: My Story
Let's talk about WEIGHT LOSS! This episode is Part ONE of a 5-part series, where we're covering everything from how to start losing weight, dealing with mindset issues, overcoming the dreaded plateau, and how to maintain your weight forever.

Today, we're chatting about MY WEIGHT LOSS STORY, from my childhood influences through teenage struggles and young motherhood, until I finally lost weight permanently about 13 years ago.

What did I do? How did I stick with it? And WHY did it work?

I've asked myself these questions so many times over the years, and while we chat about it, Let's RUN.

The handy-dandy Gymboss is set for one minute intervals, which you can use in whatever way works best for you.

Through my own weight loss journey and while working with fitness and weight loss clients, I've learned that there are FOUR KEYS to success:
CONSISTENCY - there's no way around this one, eating the right number of calories every single day is the main driver of weight loss
MODERATION - working out harder makes weight loss harder, but when you move moderately the scale will move in the right direction
100% COMMITMENT - losing weight needs to be the number one focus; being committed keeps you motivated
BELIEF - going hand in hand with commitment is the belief that your program will work and that you are capable of following through
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.
39 min
June 25, 2019 Over Exercising, 20 Minute WALKING Workout
This one's serious, my friends. We're talking about OVER EXERCISING and how it might be affecting YOU.
First, the disclaimer: I'm not a doctor or a therapist! I can't diagnose you or treat you, but I'm very happy to open up a conversation with you about how and why over exercising is bad for your mind and your body.
While we chat about this tough topic and I share personal stories about MY experience with over exercise, let's WALK at a gentle pace.
How do you know if you're over exercising? If you think you are, you probably are! And if you're not sure, here are some red flags:
Exercising through injury or chronic pain that would be relieved if you stopped
A feeling of compulsion, or that you "have to" work out
Lack of motivation before or feelings of apathy when you're done
A set of "rules" that you feel like you need to follow
Trouble at work, school or in your social life
I WHOLE-HEARTEDLY encourage you to seek ongoing professional help for this issue, and I have some suggestions for how you might move forward from here.
Recovering from over exercising can be approached in two different ways, depending on your personality and how you prefer to make changes in your life.
Method 1 (the Running Coach way):
Treat it like an injury and stop exercising.
After several weeks of complete rest to heal your body and your mind, return very cautiously to activity
Build very slowly, with the goal of enjoying your workouts
Method 2 (the Health Coach way):
Take baby steps toward changing your habits, starting with one day of rest
Gradually reduce your overall intensity and volume of exercise
Continue reducing your workouts and taking rest days until you find the right balance of enjoyment
No matter how you approach healing, the outcome is always the same: LOVING your workouts and loving YOURSELF.
Thank you for walking with me today, Killer Bs - be sure to LIKE, COMMENT and SHARE this video or podcast 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
24 min
June 18, 2019 REST DAYS, Active Rest + Cutback EXPLAINED, 30 Minute WALKING Workout
My friends, today we're exploring REST DAYS, ACTIVE REST and CUTBACK and I'm diving deep into why it matters for YOU.
You know you need to REST and RECOVER from your workouts, but HOW? And how much? And how often? And why?
Join me for a 30 minute WALK while we chat!
Listen to the other podcasts in the Get Your GOALS series here: https://soundcloud.com/pahlabfitness/sets/get-your-goals
✅ First, let's DEFINE the differences (and similarities) between the terms.
REST DAYS are exactly what they sound like - rest! No formal workout, no extra movement, and not even a lot of normal daily activity. This is pretty rare.
ACTIVE REST is much more common. Normal daily "stuff," maybe a light, gentle workout or recovery activities like stretching or foam rollering are just the right amount of movement.
CUTBACK refers to a period of overall reduced volume and/or intensity of your workouts. You're working out, but not at your usual level. This is so much harder than it sounds!
✅ Next, let's make sure you know what your GOAL is! Because if you're not sure where you're headed, you'll never actually get there. As we've talked about, you need to focus on ONE GOAL to train your best and get the fastest results.
✅ Then, when we're clear about what we want, let's make it happen!
INJURY REHAB requires some days of complete REST and other days of ACTIVE REST. While you are recovering from pain, there's no regular level of intensity in your workouts.
GENERAL FITNESS is the "easiest" to program for rest because, honestly? You can kind of do whatever you want to!
WEIGHT LOSS is actually an extended period of ACTIVE REST. The harder you workout, the harder it is to lose weight, so moderate activity is your best bet. (There's so much more to say about this topic, and I have an entire series planned in the very near future to cover it more thoroughly.)
MUSCLE BUILDING requires complete REST, ACTIVE REST and CUTBACK at varying times in your program. To build muscle, you are going to be pushing yourself way outside your weight lifting comfort zone and your body desperately needs to recover from that!
RUNNING FASTER or LONGER also includes REST, ACTIVE REST and CUTBACK in a good program for the same reason: the harder you push yourself, the more you need to recover from it.
✅ And finally, we'll chat about what this actually looks like in the real world and how you can implement these principles into YOUR workout routine.
Got questions? Ask me! Feel free to leave a comment below.
💛💛💛💛💛
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
32 min
June 11, 2019 Choosing The BEST Workout Routine, 40 Minute WALK + RUN
You want fitness results, but how in the world do you choose the BEST workout routine to get you where you want to go? Are they all the same? Can you get visible abs from a weight loss program? How do you pick the right program?
My friends, I have the answer to all these questions and many more.
And while we're figuring out your workout routine, Let's RUN! We'll cover about 3 miles (5800 steps, burning about 300 calories) in 40 minutes, with intervals of 2 minutes and 1 minute.
I'll be WALKING the longer intervals and RUNNING the other, but you can use this workout in a way that suits you best.
First, let's talk about what you need to know before you choose a fitness routine:
1. What RESULTS do you want? I ask you this a lot, I know. But it's important! If you don't know what you want, it's impossible to get.
2. What are the biology and mechanics of HOW to get those results? This is the piece of information that's missing from most programs, and arguably the most crucial information. What do you need to actually DO to get what you want? This is where expert advice comes in handy.
3. Understand and use the 80/20 RULE. Nearly all training can utilize this handy guideline to get maximum results in minimum time.
4. TRACK your results frequently, but analyze them sparingly. I talk about this in depth here: http://bit.ly/letsruntracking
Then, we'll chat about how these principles apply in the real world, with your real goals, such as:
👉 INJURY REHAB and PAIN MANAGEMENT
👉 WEIGHT LOSS
👉 MUSCLE BUILDING
👉 RUNNING FASTER
👉 RUNNING LONGER DISTANCES
And finally, I'll remind you that YOU can achieve ANY fitness goal you want. Yes, anything! You just need the right workout routine to get you there.
Thanks for walking and running 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
43 min
June 04, 2019 Five Steps to Fitness RESULTS, 30 Minute Walk + Run Workout
Of course you want FITNESS RESULTS - weight loss, better running, or non-stop energy - but how do you get 'em? I know you've been searching on the internet and quizzing your successful friends, but for some reason, the results you want are still eluding you.
So, let's talk about it. And Let's RUN!
Here are five simple (but not easy!) steps that can take you anywhere you want to go with your fitness:
1. KNOW WHAT YOU WANT. This step is deceptive! You know what you want, right? But maybe only kind of? Or maybe it changes? Or maybe it feels too hard sometimes? Yeah. You need to KNOW.
Suggested podcast listening, "How to get what you WANT": https://youtu.be/qClcqmtUvA8
2. QUANTIFY IT. Yes, with numbers! Like scale numbers, or race times or jeans sizes. If you don't quantify your results, you'll literally never get them.
3. IDENTIFY THE "REASONS" WHY YOU CAN'T HAVE IT. This is where we really start dealing with the mindset issues, and in all likelihood, there's quite a few lurking in there. Bring these "reasons" to light, so you can understand them and then get rid of them!
Suggested podcast listening, "How to Stop Negative Self Talk": https://youtu.be/F1aTsrpV4C4
4. MAKE A PLAN. Possibly with an expert, like me!
Suggested reading, "Work with Me": https://pahlabfitness.com/work-with-me/
5. FOLLOW THROUGH. We all try to start here, but this is actually the last step in the process! And, tbh, it continually includes the other four steps in a cyclic process.
During our conversation today, we'll go for a terrific WALK + RUN with intervals of one minute (walking) and 30 seconds (running). Feel free to use the intervals in whatever way feels best for YOU.
Thanks for WALKING + RUNNING with me today - be sure to share this podcast 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
🎧 SoundCloud ➭ http://bit.ly/SCLetsRun
🎧 Spotify ➭ http://bit.ly/SpLetsRun
🎧 iTunes ➭ http://bit.ly/iTLetsRun
🎧 Stitcher ➭ http://bit.ly/StLetsRun
🎧 Google Play ➭ http://bit.ly/GPLetsRun
🎧 TuneIn ➭ http://bit.ly/TILetsRun
30 min
May 28, 2019 Learn to RUN with Pahla B: Running for Life 20 Minute Steady State Run
You've put in the work and gotten past the hardest parts of learning to RUN, but... now what? Oh, my friend, now is the best part! You get to simply ENJOY RUNNING for the rest of your life.
This is Part 4 of a 4-part series.
Listen to all of the Learn to RUN podcasts ➭ https://soundcloud.com/pahlabfitness/sets/learn-to-run
Level FOUR | ALL running | 2 miles, 3900 steps | BURN 175 - 200 calories
Running for fun sounds simple, but I still have some advice for you. 😅
And while we're chatting about it, let's go for a nice, steady-state 2 mile RUN.
The best way to run for life is to:
👉 SET GOALS - and yes, enjoyment is a goal!
👉 VARY YOUR WORKOUTS - even if you love love love to run, it's a good idea to do other exercises, too (which can help you enjoy running even more!)
👉 ENJOY YOURSELF - this doesn't even sound like advice, does it? But, seriously, enjoy yourself in whatever way feels best for you
Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
// RESOURCES
📆 WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms
👜 SHOP ➭ http://bit.ly/shopkb
// SUPPORT
🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness
😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness
22 min
May 21, 2019 Learn To RUN With Pahla B: Your First 5k Race
You're running your FIRST 5k race! Are you excited? Nervous? Ready to rock? Wondering why you signed up for this thing? All of the above? 😅
I totally get it.
This is Part 3 of a 4-part series. Listen to the whole Learn to RUN playlist here: https://soundcloud.com/pahlabfitness/sets/learn-to-run
Killer Bs, racing a 5k is a really big deal, and there are lots of training plans out there (I have a couple of them, too ➭ http://bit.ly/KBWorkoutPrograms) that will help you get to the starting line super prepared for everything to go right.
BUT WHAT IF EVERYTHING GOES WRONG?
Yes, this is the strangest/funniest Let's RUN podcast topic we've had yet. But when you're learning to run, these are the things you worry about!
WHAT IF:
😱 You're NOT PREPARED at all
😱 You come in LAST PLACE
😱 You have embarrassing BODILY FUNCTION problems
😱 You completely FREAK OUT
😱 Everybody LAUGHS AT YOU
I have funny stories and practical advice for all of these situations and more, my friend.
And while we're chatting about it, let's RUN! I've got the Gymboss set for 3 minutes of running and 1 minute of walking and we'll cover a little over two miles today. The warm up is included.
30 min