The Get Your Goal Podcast

Hey, let's talk about getting OLDER! That's an exciting topic, right? I know. But we're going to chat about it anyway, and we'll go for a really lovely WALK + RUN at the same time with generous intervals.

Level THREE | 2:00 RUN + 1:00 WALK | 200 calories

I have good news and bad news about your athleticism, and believe me when I tell you that I'm going to deliver it bluntly!

The bad news:

👵 We were (with some exceptions) at our athletic peak at age 30.

👵 We have a LOT more life (hopefully) after age 30 than before.

👵 We have to deal with this fact by grieving and eventually accepting our physical decline

The good news:

👵 You can enjoy your athleticism without trying to improve on it.

👵 You can try new things and experience the thrill of getting better at those things for many years

The part where I start to cry:

👵 I'm kind of still in the middle of grieving (for several things, not just the loss of youth!), and I don't have it all figured out just yet, so I'd love to hear from you. Wherever you are on the "bell curve of life" YOU have experience that's worth sharing, so please do! Leave a comment!

💪 FREE 5-Day workout plan, NEW every week ➭ https://goo.gl/uESKBx

😅 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/

We're going for an indoor WALK + RUN while talking about how CROSS-TRAINING can help you get fitter, stronger + FASTER (because we all wanna get BETTER, right?)

Level THREE | 1-minute intervals WALK + RUN | 200 calories

While burning somewhere nearabouts 200 calories (depending on your current weight, level of fitness, and how you use the walking and running intervals), we'll chat about:

👉 WHY you need to be doing cross-training (it's more important than you think!)

👉 WHAT "counts" as cross training (almost everything!)

👉 and HOW MUCH you should be doing to get the best results (you'll probably be surprised at my answer!)

RESOURCES I MENTION DURING THE WORKOUT:

All about CORE STRENGTH (walk + run): https://youtu.be/SyEqmOGsEmI

CORE Workouts for RUNNERS (playlist): https://www.youtube.com/playlist?list=PLxEW_OukMMsp4_22PYDTtMqjfNn5FQrm9

Faster Running in 14 Weeks (core + strength exercise program): https://pahla-b-fitness.dpdcart.com/product/127283

💪 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/SyEqmOGsEmI

😅 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/

Think you have to eat less and move more to lose weight? NOPE!

I've got the straight skinny on how to lose weight sensibly with moderate exercise and the RIGHT number of calories (it might not be less than you're eating now!)

The FAST FACTS: Level ONE | All WALKING | 150 calories

On today's Let's RUN podcast, we're chatting about the real truth of losing weight while going for a terrific 15 minute WALK:

Why WALKING is the world's most perfect exercise

How to get STARTED

How to get BETTER

Why you don't have to do MORE

The REAL secret (it's not a secret) to losing weight, and

WHEN and HOW to add in running (if you want to)

Set Up:

No intervals, no timer, just regular ol' walking at a nice pace

💪 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/LCZbJ-DEiBM

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

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/

We've ALL been there - you've got a big goal, you're kind of (more or less) aiming for it, but it's hard and you're not sure what to do, and it just feels like you're FAILING.

The FAST FACTS about this workout: Level THREE | 1:2 Walk + Run INTERVALS | 3700 steps | 200 calories

Killer B, I know a little (okay, a LOT) about failing, and I promise you: You've GOT this!

We're going for a wonderful, challenging WALK + RUN (with intervals of one minute and two minutes that you can use whichever way works for YOU) today while we talk about how to ditch that feeling of failure and move toward success.

#runspiration

🙌 REFRAME your thinking with positive words instead of negative ones

🙌 MEASURE your success against yourself, rather than comparing with others (this is SO important!)

🙌 KEEP GOING, even when you're not sure what steps to take

You have everything you need to succeed inside you, my friend!

😅 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!

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/

In a BAD MOOD, Killer B? Me, too! And I have just the thing for both of us - a vigorous, 20 minute WALK where we're chatting about how exercise (and, specifically, THIS workout!) can help you feel better fast. Among the rambling topics (seriously ... as mentioned in the beginning of the video, I wasn't really feeling my best!) covered:

👉 ENDORPHINS - what they are, why we love 'em and what you need to do to get 'em flowing!

👉 WALKING - why it's almost always your best bet on a bad day

👉 ETC. - there was a lot of this and I was actually going to re-record the workout because it was so rambly, but upon further reflection, I think it might be a really nice distraction from whatever put you in YOUR bad mood! Right?

Level TWO | All WALKING, all standing | 200 calories

😅 WARM UP: https://youtu.be/8HVt4xF8tns

😅 FINISHER: https://youtu.be/0Op3KTuK_6A

😅 SUGGESTED STACKER: https://youtu.be/U119wZYWGGg

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

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/

CONGRATULATIONS! You've met (or are about to meet) your BIG GOAL! But... ummm... now what? There are so many people who want to talk to you about how to set your goals, how to get your goals, how to CRUSH your goals! But afterward? That's a whole 'nuther story, and how you handle the "after" is super important, too!

FAST FACTS for this workout: Level TWO | 1 minute intervals | 1.5 miles, 3200 steps | 200 calories

So, let's talk about your AFTER, while we're going for a 20 minute WALK + RUN with one minute intervals (that you're welcome to use any way you please).

Here's what I've learned about what it feel like AFTER meeting your (weight loss, running, fitness, business, personal or any other) goal:

👉 There's ALWAYS a "let down" feeling

👉 You gotta embrace the down time, and

👉 THIS is what you need to do next (have you done it already?)

😅 WARM UP: https://youtu.be/8HVt4xF8tns

😅 FINISHER: https://youtu.be/drCitGWE1SE

😅 SUGGESTED STACKER: https://youtu.be/egQ31TTU2c4

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

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/

Oh, Killer Bs, do I have a STORY for you! Last weekend, I ran a 110k (68 mile) ultramarathon, and even though I finished - yay! - I also STRUGGLED. Like, a LOT. And this is the story of my struggle, told while we go for a really gently-paced 40 minute WALK (you can totally run if you'd prefer, it's up to you).

Level THREE | Steady State CARDIO | 375 calories | 4500 steps

Ultimately, in spite of the struggle, this is a story of triumph and the lessons I learned from running a ridiculously long distance:

👉 Your struggle is trying to tell you something

👉 Consistency is always the answer

👉 The only way to get out of a struggle is to get THROUGH it

Other videos and resources mentioned in this podcast:

The Let's RUN podcast playlist: https://www.youtube.com/playlist?list=PLxEW_OukMMspWIB_XL54luy5yDODs9zFc

The episode where we talk about "intestinal issues": https://youtu.be/vcViMQJ9d_U

😅 WARM UP: https://youtu.be/8HVt4xF8tns

😅 FINISHER: https://youtu.be/drCitGWE1SE

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

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/

Killer B, if you've been thinking about learning to RUN, I have just the workout for you! This super quick, super informative WALKING + RUNNING workout is the perfect place to start. We'll get in about 1,000 steps while we chat about starting small, keeping it slow, making it FUN and being kind to yourself during the process.

🤩 If you're brand new to exercising, this workout is enough on its own (yes, seriously).

🤩 If you've been working out for a while and want to learn how to run as something fun and new, add this video on to the end of your regular exercise routine.

Wanna learn more about getting started? I've got a follow along program that can take you from walking to running in just 12 weeks. Grab a FREE WEEK here 👉 https://goo.gl/kqjMxJ

😅 WARM UP: https://youtu.be/8HVt4xF8tns

😅 FINISHER: https://youtu.be/drCitGWE1SE

😅 SUGGESTED STACKER: https://youtu.be/Ficy6C3oMW4

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

SUBSCRIBE to my YouTube channel for new #homeworkouts ➭ http://goo.gl/C9CG6w

// RESOURCES

🎧 Let's RUN Podcast on SoundCloud ➭ https://goo.gl/jvjZVB

🎧 Let's RUN Podcast on iTunes ➭ https://goo.gl/R3Wfnb

🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness

😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

📆 WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

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/

It's the Let's RUN podcast, where we chat about fitness matters that matter to YOU, and today I have four simple (but not easy!) things to consider when you want to GET BETTER at... ANYTHING. Wanna lose weight? Do this. Wanna run faster or farther? Do this. Wanna eat healthy or get stronger or be fitter? Do this:

👉 Pick ONE thing to get better at

👉 Figure out EXACTLY where you want to be when you're done

👉 Break, break, break it down!

👉 Go hard and then CUT BACK

Hey, while we're talking, we're also getting a fantastic CARDIO workout, with a li'l bit of running and walking. I've got the handy-dandy Gymboss set for 90 seconds and 30 seconds, and it's your choice how you use those intervals (I'm running and then walking).

Level TWO | No Equipment | All Standing | CARDIO | 250 calories

😅 WARM UP: https://youtu.be/8HVt4xF8tns

😅 FINISHER: https://youtu.be/drCitGWE1SE

😅 SUGGESTED STACKER: https://youtu.be/d8xaGZ4qgwM

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

// RESOURCES

🎧 Let's RUN Podcast on SoundCloud ➭ https://goo.gl/jvjZVB

🎧 Let's RUN Podcast on iTunes ➭ https://goo.gl/R3Wfnb

🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness

😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

📆 WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

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/

Killer Bs, we're going for a nice, gentle WALK or RUN today (the pace is totally up to you), while we talk about something super important to your health and fitness: RUNNING WITHOUT YOUR SHIRT. 😲 I know that doesn't sound critical, but I promise you, there's plenty more to it! This isn't just about your shirt, but a conversation about learning to love yourself, speaking nicely to yourself and how important these skills are on your weight loss and life journey.

My Stats:

3200 steps

200 calories burned

Level TWO | No Equipment | All STANDING | All CARDIO

😅 WARM UP: https://youtu.be/8HVt4xF8tns

😅 FINISHER: https://youtu.be/drCitGWE1SE

😅 SUGGESTED STACKER: https://youtu.be/uH3xksv69-Q

😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me - be sure to LIKE, COMMENT + SHARE with your #KillerB friends!

SUBSCRIBE for new #homeworkouts ➭ http://goo.gl/C9CG6w

// RESOURCES

🎧 Let's RUN Podcast on SoundCloud ➭ https://goo.gl/jvjZVB

🎧 Let's RUN Podcast on iTunes ➭ https://goo.gl/R3Wfnb

🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness

😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

📆 WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

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/