The Get Your Goal Podcast

By Pahla BHealth & Fitness Mental Health Education Self-Improvement

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The Get Your Goal Podcast episodes

August 21, 2018 GET FASTER | 15 Minute RUN With SPEED Intervals
Killer B, the only way to learn how to run faster is to RUN FASTER, and that's just what we're doing. This quick 15-minute workout is just what you need to train your body for SPEED. We're doing a 2-minute warm up jog, 4-minute speed interval, 2-minute jogging recovery, a second 4-minute speed interval, then a 2-minute cool down. This is the kind of TOUGH work, mentally and physically, that will make you a better, faster, stronger runner.
My Stats: 2500 steps, 175 calories
Level FOUR | All STANDING | No Equipment | High Intensity CARDIO
😅 WARM UP: https://youtu.be/8HVt4xF8tns
😅 FINISHER: https://youtu.be/drCitGWE1SE
😅 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!
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/
18 min
August 07, 2018 30 Minute WALKING Workout | How To Set Smarter GOALS
I know you know all about setting goals, and you've probably heard of setting SMART goals. But, sometimes, getting to any of your goals just seems tough. Do you know why? Well, I've got some answers for you, Killer B!
We're WALKING in place for about TWO MILES while we chat about setting SMARTER GOALS - the kind you can actually achieve. The process is simple, but (you know I'm going to say this, right?) not exactly easy. But I promise, it's something you can do!
Warm Up:
https://youtu.be/8HVt4xF8tns
Difficulty:
Level TWO
Equipment:
NONE / BODYWEIGHT
Time:
30 minutes
My Stats:
4100 steps
275 calories burned
WORKOUT SETUP:
There are NO intervals - walk, jog or run at your own pace
MAIN WORKOUT:
WALK :)
FINISHER:
https://youtu.be/drCitGWE1SE
Cool Down:
https://youtu.be/V2CTHi7R6Pc
Thanks for working out with me!
★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU
★ INSTAGRAM: http://goo.gl/tytrte
★ WEBSITE: http://pahlabfitness.com/
PATREON
➭ https://www.patreon.com/PahlaBFitness
PAYPAL (One Time Donation)
➭ http://paypal.me/PahlaBFitness
WORKOUT PROGRAMS
➭ http://goo.gl/AqoKqd
29 min
July 24, 2018 GOING LONG | 3 Mile 40 Minute RUN + WALK 🏃 | How to Increase Your RUNNING DISTANCE
Are you ready to GO LONG? Then let's talk about that while we WALK + RUN! Today's 40 minute INDOOR RUNNING workout includes generous intervals and a great conversation about the good, the bad and the ugly of increasing your running distance.
Learn all about
👉 How running longer will NOT help you lose weight
👉 What to expect when you start to push your mental and physical limits
👉 Setting realistic goals
👉 How to make a running plan
...and lots more! Because I have a LOT to say on this topic!
RESOURCES MENTIONED:
My Running Injuries: https://youtu.be/gi0ENjbiE-A
10-Week 10k Running + Workout Plan: https://goo.gl/hz9oVH
13 Weeks to 13.1 Running + Workout Plan: COMING SOON!
Warm Up:
https://youtu.be/8HVt4xF8tns
Difficulty:
Level THREE
Equipment:
NONE / BODYWEIGHT
Time:
40 minutes
My Stats:
6700 steps
375 calories
WORKOUT SETUP:
Intervals are set for 1 minute of WALKING and 3 minutes of RUNNING, which you can swap
MAIN WORKOUT:
WALK + RUN, repeat :)
FINISHER:
https://youtu.be/drCitGWE1SE
Cool Down:
https://youtu.be/V2CTHi7R6Pc
Thanks for walking and running with me!
★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU
★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V
★ INSTAGRAM: http://goo.gl/tytrte
★ WEBSITE: http://pahlabfitness.com/
43 min
July 10, 2018 2 Mile INDOOR WALK + RUN How To Stop STARTING OVER 30 Minute WALKING Workout
Can I be honest with you? This FITNESS MINDSET podcast is actually for ME this week! My dear Killer Bs, I am just as guilty (maybe even more so) as the next of us of getting part way to a big goal, fizzling out and then STARTING OVER. I know you do it, too, so let's TALK about it! And then - even better - let's DO something to STOP this pattern!
Oh, yeah, and let's go for a really refreshing, brisk TWO MILE INDOOR WALK + RUN while we're at it! I've got the interval timer set for TWO MINUTES of walking and ONE MINUTE of running, which you can totally do the other way around.
While we're getting our sweat on, let's chat about
👉 The REAL reason you feel like starting over. Hint: it's not that you're NOT making progress toward your goal.
👉 The many, many, MANY ways this self-sabotage might show up in your life.
👉 Three simple (but not necessarily EASY) steps you can take to STAY ON TARGET with your goals!
When you're ready, I'm ready - Let's RUN!
Mentioned in this podcast:
30 Minute 2+ Miles INDOOR WALK + RUN Workout | Tracking PROGRESS Toward Your GOALS
https://youtu.be/_6-vvpE4v3s
Warm Up:
https://youtu.be/8HVt4xF8tns
Difficulty:
Level TWO
Equipment:
NONE / BODYWEIGHT
Time:
30 minutes
My Stats:
275 calories burned
3700 steps
WORKOUT SETUP:
Intervals are set for TWO MINUTES and ONE MINUTE
MAIN WORKOUT:
WALK + RUN, repeat :)
FINISHER:
https://youtu.be/drCitGWE1SE
Cool Down:
https://youtu.be/V2CTHi7R6Pc
Thanks for WALKING + RUNNING out with me!
PATREON
➭ https://www.patreon.com/PahlaBFitness
PAYPAL (One Time Donation)
➭ http://paypal.me/PahlaBFitness
WORKOUT PROGRAMS
➭ http://goo.gl/AqoKqd
Be sure to leave a COMMENT, I love to hear from you!
★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU
★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V
★ INSTAGRAM: http://goo.gl/tytrte
★ WEBSITE: http://pahlabfitness.com/
★ SOUNDCLOUD: https://goo.gl/jvjZVB
★ iTUNES: https://goo.gl/R3Wfnb
29 min
June 26, 2018 20 Minute RUN + WALK | All About CORE STRENGTH
It's the Let's RUN podcast with Pahla B, where we learn to run one interval at a time! Today, we've got nice challenging intervals of 3 minutes and one minute (I'm walking for one and running for three, but you can do what suits YOU) and we're chatting about CORE STRENGTH.
👉 WHAT is your CORE? Hint: it's not just your abs!
👉 HOW should you WORK it? There's way more to it than sit ups.
👉 WHY should you WORK it? You want to run faster and stronger, right?
👉 WHO needs to work it? Pretty much everybody, but especially RUNNERS!
👉 WHEN should you work it? Oh, you'll have to listen to the podcast to learn the answer to this one! :)
Warm Up:
https://youtu.be/8HVt4xF8tns
Difficulty:
Level THREE
Equipment:
NONE / BODYWEIGHT
Time:
20 minutes
My Stats:
3500 steps
225 calories
WORKOUT SETUP:
Interval timer is set for 3 minutes and 1 minute
MAIN WORKOUT:
WALKING + RUNNING
SUGGESTED STACKER:
https://youtu.be/_wPtRoDqggQ
FINISHER:
https://youtu.be/drCitGWE1SE
Cool Down:
https://youtu.be/V2CTHi7R6Pc
Thanks for WALKING + RUNNING with me!
Be sure to leave a COMMENT, I love to hear from you!
★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU
★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V
★ INSTAGRAM: http://goo.gl/tytrte
★ WEBSITE: http://pahlabfitness.com/
22 min
June 12, 2018 25 Minute WALK + RUN | What To Do About LOSING FITNESS
I know nobody actually *wants* to talk about LOSING FITNESS, but the fact is, it happens to all of us sometimes. So let's chat about HOW + WHY you might lose fitness, and (more importantly) WHAT you can DO about it! Oh, and we'll go for a WALK + RUN, too, with fun + manageable ONE MINUTE INTERVALS. :)
Warm Up:
https://youtu.be/8HVt4xF8tns
Difficulty:
Level TWO
Equipment:
NONE / BODYWEIGHT
Time:
25 minutes
My Stats:
2500 steps
200 - 250 calories burned
WORKOUT SETUP:
Walk run intervals are set for 1 minute
MAIN WORKOUT:
Walk + run, repeat :)
FINISHER:
https://youtu.be/drCitGWE1SE
Cool Down:
https://youtu.be/V2CTHi7R6Pc
Thanks for working out with me!
❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤
Be sure to leave a COMMENT, I love to hear from you!
★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU
★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V
★ INSTAGRAM: http://goo.gl/tytrte
★ WEBSITE: http://pahlabfitness.com/
28 min
May 22, 2018 25 Minute WALKING Workout | Why Meeting Your Goals ISN'T Hard
Let's go for a WALK! During this self-paced WALKING workout, we're chatting about meeting your goals and the mindset shift that will take you away from thinking that they're HARD, and move you toward reaching them.
Warm Up:
https://youtu.be/8HVt4xF8tns
Difficulty:
Level ONE
Equipment:
NONE / BODYWEIGHT
Time:
25 minutes
My Stats:
250 calories burned
3800 steps (just under 2 miles)
WORKOUT SETUP:
There are no intervals for this workout
MAIN WORKOUT:
WALK! :)
FINISHER:
https://youtu.be/drCitGWE1SE
Cool Down:
https://youtu.be/V2CTHi7R6Pc
Thanks for walking with me!
24 min
May 08, 2018 15 Minute RUNNING Meditation | RUN For Your Body And Mind
We're doing something a little different today! While we're RUNNING, we'll be doing some meditation on our mental and physical fitness. I hope you enjoy it!
Warm Up:
https://youtu.be/8HVt4xF8tns
Difficulty:
Level THREE
Equipment:
NONE / BODYWEIGHT
Time:
15 minutes
MY STATS:
3,000 steps
150 calories burned
MAIN WORKOUT:
RUNNING :)
FINISHER:
https://youtu.be/drCitGWE1SE
Cool Down:
https://youtu.be/V2CTHi7R6Pc
Thanks for running with me!
❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤
Be sure to leave a COMMENT, I love to hear from you!
★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU
★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V
★ INSTAGRAM: http://goo.gl/tytrte
★ WEBSITE: http://pahlabfitness.com/
17 min
April 24, 2018 15 Minute WALK + RUN (2000 Steps) | Getting The MOST BENEFIT From Your Modified Workout
Wanna know how to get the MOST BENEFIT from your MODIFIED workout? I've got the inside scoop on everything you need to know! We're going for a quick 15 minute WALK and RUN with one minute intervals while we chat about burning calories, toning muscles and doing the "wrong" things with your workout (hint: you're NOT doing anything wrong!)
Warm Up:
https://youtu.be/8HVt4xF8tns
Difficulty:
Level TWO
Equipment:
NONE / BODYWEIGHT
Time:
15 minutes
My Stats:
150 calories burned
2,000 steps
RESOURCES:
How Many Calories are You REALLY Burning? https://youtu.be/L3x12G5vOBM
Learn to RUN at HOME Program: https://goo.gl/kqjMxJ
WORKOUT SETUP:
Interval timer is set for one minute
MAIN WORKOUT:
RUNNING + WALKING; repeat :)
FINISHER:
https://youtu.be/drCitGWE1SE
Cool Down:
https://youtu.be/V2CTHi7R6Pc
Thanks for walking + running with me!
★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU
★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V
★ INSTAGRAM: http://goo.gl/tytrte
★ WEBSITE: http://pahlabfitness.com/
14 min
April 17, 2018 30 Minute WALKING Workout | The Truth About How To LOSE BELLY FAT
Let's go for a WALK (or RUN) and talk about how to LOSE BELLY FAT. The truth is, there's a LOT that's going on with abdominal fat, and there's not one simple answer that will work for everybody.

While we're walking at a comfortable pace, we'll cover
👉 What is belly fat and what WON'T work to reduce it (you might be surprised to hear some of these!)
👉 What CAUSES belly fat (and what doesn't)
👉 The best things (yes, plural) can you do to LOSE belly fat
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.
29 min