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!

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🌐 Website: http://pahlabfitness.com/

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!

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📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

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

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🌐 Website: http://pahlabfitness.com/

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/

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!

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📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

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!

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📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

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!

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🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

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/

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!

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🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU

📸 Instagram: http://goo.gl/tytrte

🌐 Website: http://pahlabfitness.com/

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/