The Get Your Goal Podcast

By Pahla BHealth & Fitness Mental Health Education Self-Improvement

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The Get Your Goal Podcast episodes

February 19, 2019 What is your Workout DOING for you? 25-minute WALK + RUN with STANDING BALANCE exercises
As a fitness trainer, I get asked all the time, "Pahla, will this workout help me _____?" And no matter how you fill in that blank, the answer is always YES. And also NO. 😅
Level TWO | 1:1 walk-run intervals | BURNS 200 - 250 calories
Today on the Let's RUN podcast, we're exploring the question of what, exactly, your workout is DOING, and how you can accomplish *any* goal with almost *any* workout.
And of course, we're going for a fantastic WALK + RUN while we chat! I've got the handy-dandy Gymboss set for one minute intervals that you can use any way that works for you.
😅 WARM UP: https://youtu.be/R6wTTxonPM0
After our RUN or WALK is the perfect time to challenge and improve your BALANCE skills, and this quick workout is just the place to start. We're doing three simple (but not easy!) exercises that work your balance in all planes of motion, increasing your CORE STRENGTH and proprioception in under ten minutes.
SET UP:
Complete each exercise 10x on each side
EXERCISES:
Single Leg Star Balance
Single Leg Forward and Reverse Kicks
Single Leg High Knee + Letter K
😅 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/
37 min
February 12, 2019 How LOSING WEIGHT Changes You 15 Minute WALK + RUN Plus Standing GLUTES + ABS
Killer Bs, today on the Let's RUN podcast, we're chatting about how losing weight CHANGES you - and it's probably not in the ways you think! Of course, while we're talking, we're getting in a great WALKING + RUNNING workout with 2:1 intervals.
And then after our walk and run, it's time to get PR STRONG with a quick 10-minute GLUTES + ABS workout that'll help you get faster and stronger with all your workouts! No equipment needed and all standing exercises.
SET UP:
Complete each exercise for 10 reps
EXERCISES:
Swinging Lunges
Overhead Deadlifts
Swinging Knees to Elbows
Drinky Bird Extensions
Elbows on Knees Squat Extensions
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/
29 min
February 05, 2019 How To ENJOY RUNNING 15 Minute Indoor Run + 5 Minute Medicine Ball ABS Workout
You think you "should" run and you've tried it, but you just don't like running? My friend, I have some simple (and easy!) advice for you. And while we're chatting about it... let's RUN.
Level THREE | Steady state CARDIO | NO intervals | Burns 150 - 175 calories
We're going steady state cardio today at whatever pace suits you best, while I offer some practical steps you can take to ENJOY RUNNING as part of your fitness routine:
👉 SLOW DOWN - you don't have to run fast to be a runner
👉 LEARN TO BREATHE - when your lungs and legs work together, everything feels better
👉 DO LESS - you can run for just a couple of minutes at a time
👉 DO MORE - running a little bit at a time more often can be the key to lifelong enjoyment
And when we're done running...
We're getting POST-RUN STRONG with (or without!) a MEDICINE BALL, working our abs and obliques with just a handful of super tough exercises. It only takes five minutes of core work to run faster, stronger, and injury-free.
SET UP:
Complete ten reps of each exercise
EXERCISES:
Weighted Legs Crunches
Offset Push Ups
Plank Tick Tocks
Russian Twists
Overhead Situps
// FOLLOW
🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/
22 min
January 29, 2019 SELF ACCEPTANCE | 45 Minute RUN + WALK Workout with Stability Ball ABS + GLUTES
Everywhere you look, people want you to feel SELF LOVE and SELF ACCEPTANCE. Okay, great! But HOW? It's just not as simple as we want it to be, and that's because there's some groundwork you need to lay down first.
Level THREE | 4:00/1:00 RUN + WALK intervals | 7000 steps (3.5 miles) | Burns 400 - 450 calories
On today's Let's RUN podcast, we're talking all about the journey to self acceptance, and the steps you'll need to take to get there.
And of course, while we're chatting, we're going to take a LOT of steps while we go for a terrifically challenging RUN + WALK. I've got the handy-dandy Gymboss set for intervals of 4 minutes and 1 minute that you can use any way that suits you best.
Other podcasts episodes mentioned:
How to get what you WANT: https://youtu.be/qClcqmtUvA8
Feel like you're FAILING? Do THIS: https://youtu.be/s6iNY91q3Y0
And after our run?
Let's get PR STRONG!
Grab your STABILITY BALL or a CHAIR for this super quick core strengthening workout for walkers and runners that targets your abs, obliques and glutes with just five exercises, done from a sitting position.
SET UP:
Complete each exercise for ten reps
EXERCISES:
Opposite Ankle Reach
Foot Lifts
Elbow Hip Touches
Upright Bicycles
Jumping Jacks
😅 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/
56 min
January 22, 2019 All About WARM UPS | 20 Minute WALK + RUN, plus a KILLER Kettlebell Core Strength Workout
This week on the Let's RUN podcast, we're chatting about WARMING UP - why you need it, how much you should do, and exactly what exercises are best.
Level TWO | Walk + Run with 1-minute intervals | Burns 150 - 200 calories
And of course, our 20 minute WALK + RUN (with 1-minute intervals) includes the exact WARM UP I do every time I go for a run!
EXERCISES (repeat 20x each):
High Knees
Booty Kickers
Squats
Leg Swingers
Lateral Leg Swings
... and when we're done running and walking ...
Grab your KETTLEBELL, Runner Bs, and let's get PR STRONG! This super quick and surprisingly sweaty workout is all about CORE STRENGTH. You know, the thing we need to work on to run faster, stronger, and injury-free. We've got five exercises and we're doing each one just ten times.
Level THREE | Kettlebell | ALL Standing, NO repeat | ABS + GLUTE strength | Burns 25 - 50 calories
EXERCISES:
Snatches
Swings
Slingshots
Squats
Curtsy Lunges
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/
25 min
January 15, 2019 Break Your WEIGHT LOSS Plateau, 25 Minute WALK + RUN Workout with Bodyweight ABS + GLUTES
So you're struggling with a WEIGHT LOSS PLATEAU, and you want to know how to break through it and start losing weight again? Killer B, I've got some answers for you! And of course, we're going for a fantastic INDOOR WALK + RUN while we chat!
Level TWO | 2:00 WALK + 1:00 RUN | Burns 200 - 250 calories
Here are the five simple (but not easy) steps to follow to get you back on the weight loss train:
👉 Determine if it's really a plateau - I know you feel like it is! But have you *really* stopped losing weight?
👉 Resist the urge to do more - the harder you workout, the harder it is to lose weight permanently, and I'll explain why.
👉 Know your numbers, but remove yourself from them - in order to take a clear, objective look at what's going on, you have to detach from both the number on the scale and the number of calories you're eating. They're just numbers, and they can help you get back on track.
👉 Get really, really real about your consistency - because your body can only do so much with inconsistent eating, exercising, sleep and stress.
👉 Relax and let your body do its job.
And then, after our run and walk?
Grab your mat, Runner Bs, and let's get PR Strong! This super quick and brutally sweaty CORE STRENGTHENING workout needs no equipment and takes under ten minutes to work your abs and glutes and get you running faster, stronger and injury-free.
SET UP:
Five exercises done 10x each
EXERCISES:
Starfish Crunches
Bridge Tap Outs
Swimmers
Cross Body Sit Ups
Mermaid Tails
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/
32 min
January 08, 2019 My 2019 Resolutions, 30 minute WALK + RUN with post-run DUMBBELL STRENGTH
Let's talk about 2019 RESOLUTIONS! Specifically, mine. 😁 On this week's Let's RUN podcast, I'm sharing my big running goal for the year - running a successful 100k ultramarathon - and breaking down EXACTLY how I'm going to make it happen.
Using the same formula we talked about last week (see link below, in case you didn't catch it!), I'll:
1.) PICK apart the goal to be realistic about what I really, really want
2.) START at the finish line for a good timeline, then break it into manageable chunks
3.) DECONSTRUCT my past successes and failures
4.) Make a PLAN
5.) Execute the plan (still in process, LOL)
Resources mentioned:
Turn Your RESOLUTIONS into REALITY: https://soundcloud.com/pahlabfitness/turn-your-resolutions-into-reality-30-minute-indoor-walking-workout
My ULTRAMARATHON Struggle: https://soundcloud.com/pahlabfitness/my-ultramarathon-struggle-40-minute-indoor-walk
Qualifying for the Boston Marathon: https://soundcloud.com/pahlabfitness/30-minute-indoor-walk-run-story-time-how-to-set-and-smash-your-goals-lets-run-podcast
After the walk-run workout, join me for some POST RUN STRENGTH:
Grab your heaviest dumbbells, we're doing five simple (but, oh my goodness, not easy!) exercises, just ten times each. Done regularly after your running workout, this is all the strength work you need to do to run faster, stronger and injury-free!
CALORIES:
Approximately 50 - 75
SET UP:
Complete each exercise 10x
EXERCISES:
Bent Over Flys
Reverse Lunge + Drinky Birds
Squats
Single Leg Overhead to High Knees
Deadlifts
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/
38 min
November 27, 2018 How To Get What You WANT, 20 Minute WALK + RUN Workout
Let's go for a 1.5-mile WALK + RUN while we chat about how to get what you want from your fitness or running goals.
Level TWO | 1 minute intervals | Cardio | 200 calories
This deceptively easy topic actually has a lot of mindset layers, that can be broken down into three simple steps:
Knowing what you want vs. what you think you deserve or what others expect of you
Allowing yourself to dream of what you truly want and discovering the underlying habits of how to get there
Starting on those habits NOW, rather than waiting for "someday."
Set Up:
Interval timer is set for one minute, to be used however works best for you
Exercises:
WALKING
RUNNING
😅 WARM UP: https://youtu.be/8HVt4xF8tns
😅 FINISHER: https://youtu.be/0Op3KTuK_6A
😅 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/
23 min
November 20, 2018 Steady State Cardio, 20 Minute Running Gratitude Meditation
Killer Bs, let's talk about GRATITUDE! In fact, let's meditate on that topic while we're going for a lovely steady state WALK, JOG or RUN (you pick the pace)!
LEVEL THREE | Steady state CARDIO | 175 - 200 calories
Sometimes, we need a moment to collect our thoughts on what we love about ourselves, and that's exactly what we're doing during today's workout. With a series of prompts, we're reflecting on the duality of gratitude and how you can be grateful for things that you still want to improve.
💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx
😅 WARM UP: https://youtu.be/8HVt4xF8tns
😅 FINISHER: https://youtu.be/0Op3KTuK_6A
😅 SUGGESTED STACKER: https://youtu.be/slyxyOOMNXk
😅 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/
23 min
November 13, 2018 How To Burn More Calories 30 Minute Walking Workout
Let's go for a WALK! And while we're sweating, let's chat about how to burn MORE CALORIES, so you can reach your weight loss and fitness goals.
Level TWO | All WALKING | Cardio | 250 - 300 calories
As per usual, I've got the unvarnished (aka, not exactly what you want to hear, but good for you) truth about exercise, metabolism, losing weight and burning calories. Here's the dealio with:
HOW to estimate the number of calories you're burning during a workout
WHY your heart rate is the best indicator of calories burned
WHAT activities increase your heart rate, and
WHY your "max heart rate" isn't what you're aiming for
Along the way, I've also got a couple of side rants about trainers who want you to get in the "cardio zone" and the dangers of using ankle weights. Yay!
💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx
Round out your workout with these add-ons:
😅 WARM UP: https://youtu.be/8HVt4xF8tns
😅 FINISHER: https://youtu.be/0Op3KTuK_6A
😅 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/
33 min