The Get Your Goal Podcast

By Pahla BHealth & Fitness Mental Health Education Self-Improvement

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The Get Your Goal Podcast episodes

May 14, 2019 Learn To RUN With Pahla B: Running INDOORS Vs OUTDOORS
It's the Let's RUN podcast and we are learning to RUN at home... and outdoors! And let me tell you, Killer Bs, outdoor running is really different than running indoors.
Level TWO | 1:1 walk-run intervals | 15 minutes, one mile, 2000 steps | BURN 100 calories
This is Part 2 of a 4-part series.
See all of the Learn to RUN videos ➭ http://bit.ly/LearnToRun
When you first start running outside, everything feels so HARD. That's totally normal, and I've got four simple running tips to help you successfully take your running workouts from your living room to the sidewalk.
While we chat, of course we're going for a great one mile WALK + RUN with one minute intervals.
So, you wanna know how to run outdoors? Here's how:
👉 SLOW DOWN. Seriously, when you first try running outside, you're going too fast.
👉 GO BACK TO INTERVALS. Or, go back to easier intervals.
👉 FOCUS ON YOUR BREATHING. Rhythmic breathing is the key to everything, but especially running well.
👉 LET GO OF THE NUMBERS. Set yourself a new standard and enjoy running at whatever pace you can manage.
BONUS TIP 👉 KEEP AT IT. This won't last forever, and before you know it, you'll be ready to kick your running up another notch.
Thank you so much for WALKING + RUNNING with me today! Be sure to SHARE this podcast 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
17 min
May 07, 2019 Learn To RUN: 5 Running Tips for BEGINNERS (1 Mile Workout)
Wanna learn how to RUN at home? Here are my 5 best RUNNING TIPS for beginners!
The FAST FACTS about today's 1-mile (15 minute) walk-run workout: Level ONE | 2 minutes walking, 30 seconds running | 2000 steps | BURNS 75 - 100 calories | INCLUDES warm up
Killer Bs, when you first begin to run:
1️⃣ Start with INTERVALS. I know you want to just start running, but my friend, your body has a different opinion. Ease into your new running program with walk-run intervals (like the ones we're using during this workout!) and your body will thank you.
2️⃣ Do as LITTLE RUNNING as possible. Of course that sounds crazy! But your body isn't ready to handle a lot of running, and you don't want to start your running career with a bunch of injuries.
3️⃣ Don't worry about the GEAR. It's perfectly okay to begin jogging in your baggy sweatpants and old tennis shoes. Some day soon you can spend a lot of money on running shoes and cute running skirts, but you don't have to do that today.
4️⃣ Don't expect to GET ANYTHING OUT OF IT. Running has many, many, many gifts to give you... but not right away. It's likely that you want to lose weight running, or get toned, or feel fit - and you can! - but that doesn't happen over night.
5️⃣ BREATHING is the secret to running success. When you learn to breathe rhythmically, you can run FOREVER.
I hope you enjoy many years of happy, healthy running ahead of you - it's possible when you get started running the right way. Let's RUN!
🏃🏡 Learn to RUN at HOME Complete 12 Week INDOOR Walking + Running Workout Program ➭
https://goo.gl/5JirwX
More Let's RUN podcast videos ➭ http://bit.ly/letsrunpodcast
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your friends!
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
19 min
April 30, 2019 How I'm Dealing With GAINING WEIGHT, 30 Minute WALKING Workout
YAY, it's the topic literally nobody wants to talk about: GAINING WEIGHT. But you know what? We're talking about it anyway!
Level TWO | WALKING workout | 2 miles, 4000 steps | BURNS 275 - 300 calories
Killer Bs, today I'm sharing the (very) personal story of gaining some weight over the last couple of years and how I'm dealing with it. (Quick warning: I talk - and cry - about death and menopause during this podcast, so feel free to click away if these topics aren't a good fit for you today!)
During our two mile walk and chatty conversation, I reveal:
👵 The many factors that affected my weight gain - grief, menopause, empty nest syndrome, ultramarathon training and family stress
💡 The epiphany that changed EVERYTHING about how I feel about myself and my body
⚖️ What I'm doing (and not doing) about my weight
💛 The DAILY HABITS I practice to feel body positive, no matter how much I weigh
💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx
😅 WARM UP: https://youtu.be/R6wTTxonPM0
😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!
31 min
April 23, 2019 Why You're NOT Meeting Your Goals, 10 Minute Walk + Run
Having trouble with your weight loss or fitness? Killer Bs, I have some surprisingly EASY advice for how to MEET YOUR GOALS. Let's chat about it while we go for a quick WALK and RUN with one minute intervals!
Level TWO | 1-minute WALK-RUN intervals | BURNS 75 - 100 calories | 1700 steps
First, let's chat about how you're using the word GOAL 👉 because it's probably wrong.
Then, we'll cover some basic psychology 👉 and even sing a little Janet Jackson. 🎤
And finally, the easiest advice I've ever given 👉 and it's something I guarantee you can put it into practice right away!
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
13 min
April 09, 2019 Fixing Your RUNNING FORM, 30 Minute WALK + RUN
Wanna know how to FIX your RUNNING FORM? I have some surprising advice: you probably don't need to!
What, what? "But, Pahla," you might be thinking, "you fixed YOUR running form!"
I sure did, in an effort to stop getting injured so much, but a funny thing happened: I still got injured until I did SOMETHING ELSE.
A couple of something elses, actually:
👣 PAY ATTENTION to what and how much you're doing
👣 Do STRENGTH WORK
👣 Do CORE WORK
👣 Work on your BALANCE
👣 Do BAREFOOT work
👣 Do RECOVERY work
👣 STRENGTHEN your feet + ankles
👣 Do AGILITY work
There isn't ONE magic bullet that'll fix your running form, but there are LOTS of things you can do to improve it.
RESOURCES:
KILLER CORE for RUNNERS Exercise Program: https://pahla-b-fitness.dpdcart.com/product/127283
Podcasts about CORE WORK:
https://youtu.be/SyEqmOGsEmI
https://youtu.be/bbmTzJncwAo
CORE workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsoFIpf5PWf2QWuV_Mv7eKKe
STRENGTH workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsoHOew5YXiJdikt5dmfM_qU
BALANCE workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsqBIKolRSZtKIIi5DMaxSr0
FOAM ROLLER videos: https://www.youtube.com/playlist?list=PLxEW_OukMMspshAXDWtJGs8nN4ZwpLqxf
AGILITY workouts: https://www.youtube.com/playlist?list=PLxEW_OukMMsqOOzJUv0hSRcnqLF2e78aH
FOOT + ANKLE strength: https://youtu.be/GaJcE9z0c2c
STRETCHING videos: https://www.youtube.com/playlist?list=PLxEW_OukMMsoUW6Qx9x4bJn8dgFDy8COR
😅 WARM UP: https://youtu.be/R6wTTxonPM0
😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!
33 min
April 02, 2019 STORY TIME | Lessons Learned From My ULTRA Challenge, 35 Minute WALKING Workout
Is it the greatest story ever told? NO. But in the immortal words of Mike Myers: You'll laugh, you'll cry, you'll hurl. (And you'll probably wish that wasn't so accurate.)
Level TWO | all WALKING | BURNS 275 - 300 calories | 4500 steps
Quick warning, today's STORYTIME walking workout is NOT going to be everybody's cup of tea. We're covering sensitive topics that aren't really kid-friendly and might not be what you're looking for today. If that's the case, grab one of these other walking workouts instead: https://www.youtube.com/playlist?list=PLxEW_OukMMsqYUnuBFdpuIFpw3TSk3IWe
But if you're up for it, this Let's RUN podcast is all about the lessons I learned from running 3-1/3* ultramarathons in four weeks:
👉 TIMING is everything, and grief is working on its own time.
👉 What you TELL YOURSELF matters, especially when you say nice things.
👉 You can tell yourself ANYTHING at ANY TIME to turn things around.
👉 Hard lessons are HARD.
RESOURCES:
My ULTRAMARATHON Struggle: https://soundcloud.com/pahlabfitness/my-ultramarathon-struggle-40-minute-indoor-walk
I wanted to share this story with you so you can be inspired to press forward, even when things are tough and don't go perfectly. You don't have to have ultramarathon dreams to take these lessons to heart, my friends. What challenge are YOU going to tackle next?
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
40 min
March 19, 2019 How To Stop Negative SELF TALK, 40 Minute WALKING Workout
Hey, Killer B, let's get into something serious today: how you talk to YOURSELF. Because, my friend, your body hears everything your mind says, so it's time to stop the negative self-talk. But HOW?
Level TWO | ALL walking | 5500 steps | BURNS 350 - 375 calories
I'm glad you asked, because this is something I've been working on with myself for a while, and here's what I know in three (not-so-easy) steps:
1.) LISTEN for it. You'll be surprised how often you speak negatively to yourself.
1a and 1b.) PRACTICE listening without judgement, then get CURIOUS about what you're hearing.
2.) CHOOSE whether or not you want to continue having that thought. Yes, seriously. CHOOSE.
3.) REPLACE the thoughts with something incrementally better and still believable.
Of course, while we're having this conversation, we're going for a really lovely 40 minute mind-clearing WALK. I don't have any intervals set, but you can always create some for yourself if you'd like.
RESOURCES:
The Life Coach School podcast: https://itunes.apple.com/us/podcast/the-life-coach-school-podcast/id870239631?mt=2
"You are a Badass" book on Amazon (affiliate link): https://amzn.to/2O5S8M2
Mel Robbins' YouTube channel: https://www.youtube.com/channel/UCk2U-Oqn7RXf-ydPqfSxG5g
😅 WARM UP: https://youtu.be/R6wTTxonPM0
😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
42 min
March 12, 2019 Running Your BEST 5k, 40 Minute RUNNING Workout
Wanna run your BEST 5k ever? You're in the right place! On today's Let's RUN podcast, we're chatting all about racing strategy (even if you're not racing), breathing techniques, and how to run your BEST.
Level FOUR | :50/:10 intervals | 6000 steps, BURNS 250 - 300 calories
We'll be running for 40 minutes. For some of you, that might not be enough time to squeeze in the whole 5k distance, and for others, you might get all the way up to 4 miles! No matter how far or fast you go, I've got all the tips you need to make it your best time!
This workout is TOUGH, make no mistake about it! I've got the handy-dandy Gymboss set for :50/:10 intervals and a full explanation at the start of the video on how you can make them work for YOU to run (and possibly walk) for 3.1 miles.
I'm excited to share this barrier-busting experience with you, Killer B. When you're ready, you know I'm ready. Let's RUN!
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
45 min
March 05, 2019 What I Eat, 40 Minute WALK + RUN workout
It's the question I get asked more than any other: WHAT DO I EAT? I'll be honest, I've avoided answering for a couple of reasons (which I discuss at length in the podcast), but I think this is an important topic.
Here are the FAST FACTS about our workout: Level THREE | 2:2 walk-run intervals | 5000 - 6000 steps | BURNS 350 - 400 calories
What I eat
🍴 Has changed a LOT over the years
🍴 Isn't perfect
🍴 Might or might not work for you
🍴 Is the right balance for ME, with my fitness goals, habits and pickiness
Join me for a lively conversation and a challenging WALK + RUN workout, with 2-minute intervals (that you can use any way that suits YOU).
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
43 min
February 26, 2019 RUNNING Your FIRST MILE, 13 minute RUN with 3 minute warm up and cool down
Today's the day, Killer Bs - we're RUNNING A MILE!! Yes, I know that's a big deal, and I'm really excited for you! Running your first (or five billionth!) mile is a momentous occasion, and today on the Let's RUN podcast, we're chatting about... well, we're chatting about a LOT of things in 13 minutes.
SET UP:
3 minute warm up WALK, 13 minute SUSTAINED RUNNING, 3 minute cool down WALK (or further running if you need to get to a round number on your Fitbit!)
Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!
Brand new to exercise? Get STARTED with this FREE 14-day exercise plan specially designed for beginners. http://pahlabfitness.com/get-started/
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
21 min