So you've signed up for your FIRST 5k race, and now you're thinking, "How the heck am I going to train for this thing?" But don't worry, Killer B, I've got you covered. Today we're chatting about all the non-technical aspects of running and racing, like

👉 remembering that we do this for FUN!

👉 deciding what your REAL goals are for your race (it might not be as obvious as you think!)

👉 practicing for confidence

👉 letting go of perfectionism

Want more brass tacks than this? Grab 12 Weeks to Your First 5k here: https://goo.gl/G2ZeSR

Warm Up:

https://youtu.be/8HVt4xF8tns

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

20 minutes

My STATS:

2250 steps

195 calories burned

WORKOUT SETUP:

Interval timer is set for 30 seconds of WALKING and 30 seconds of RUNNING

MAIN WORKOUT:

Walk + Run, repeat :)

Suggested STACKER:

https://youtu.be/W4OzyL5iKyE

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

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

★ INSTAGRAM: http://goo.gl/tytrte

★ WEBSITE: http://pahlabfitness.com/

If there's one question I get asked more than any other, it's this one: HOW MANY CALORIES DOES THIS WORKOUT BURN? And, honestly, I can't tell you! Nobody can. Burning calories is as individual as you, and the numbers we fitness trainers come up with are ALWAYS an estimate.

So, let's chat about what that means for you, and how you can still lose weight and get fit with "fuzzy numbers." We're WALKING for about TEN MINUTES (which I mention in the intro is going to be about a mile, but I overestimated how much I had to say on this topic - we're probably covering somewhere between a half to three-quarters of a mile), and burning ABOUT 100 calories. More or less. :)

RESOURCES:

How Much CARDIO do you Need? https://youtu.be/U119wZYWGGg

How to Get MORE RESULTS by DOING LESS https://youtu.be/_wPtRoDqggQ

The Best Way to Get RESULTS from your Walking + Running Routine https://youtu.be/d8xaGZ4qgwM

Learn to RUN at HOME Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

Warm Up:

https://youtu.be/8HVt4xF8tns

Difficulty:

Level ONE

Equipment:

NONE / BODYWEIGHT

Time:

10 minutes

Calories Burned:

75 - 125

My Stats:

1200 steps

95 calories burned

MAIN WORKOUT:

Walking and talking :)

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

★ 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

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Want to RUN, but can't right now because you're INJURED? Have no fear (and no load-bearing!), this week's Let's RUN podcast is all SEATED! That's right, we're WALKING and RUNNING while sitting in a CHAIR. And, apropos to the situation, we're chatting about how to DEAL with RUNNING INJURIES. I've got advice, tips, and many (many!) personal stories about my own history of INJURY.

Warm Up:

INCLUDED

Difficulty:

Level ONE

Equipment:

STURDY SEATED SURFACE

Time:

25 minutes

My Stats:

3000 "steps"

175 calories burned

WORKOUT SETUP:

Timer is set for 1:30 WALKING + :30 RUNNING

MAIN WORKOUT:

Walk + Run; repeat :)

RESOURCES:

More SEATED workouts - https://goo.gl/XTf3Tq

Release Muscle Tension with a FOAM ROLLER - https://youtu.be/OYCzWhI9R0E

Self Massage with a TENNIS BALL - https://youtu.be/M9VupobsKJ0

Cool Down:

https://youtu.be/Si2h_AafDB0

Thanks for 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/

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

It's RACE DAY, Killer Bs, and we are running a 5k PR - finishing under 45 minutes (approximately 14:25 minutes/mile pace)! With tips, a killer strategy, some funny stories and a very thorough warm up included, we're going to RUN or JOG for the entire 3.1 miles. Lace up your shoes (or not, LOL) and let's RUN!

Warm Up:

INCLUDED

Difficulty:

Level THREE

Equipment:

NONE / BODYWEIGHT

Time:

55 minutes total, including 10 minute warm up

My Stats:

5,430 steps

450 - 500 calories burned

WORKOUT SETUP:

Timer is set for 3 minute intervals for a "surge and settle" method.

MAIN WORKOUT:

Run and have fun :)

Cool Down:

Gentle walking to reduce heart rate is included, more thorough stretching can be found here: https://youtu.be/V2CTHi7R6Pc

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

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

It's the Let's RUN podcast and this week we're chatting about the ONE QUESTION you need to ask yourself that will help you reach ALL of your running and fitness goals! And? We're going for a tough little run, too! If you want to run faster, you need to practice running faster, so that's what we're doing. Called a TEMPO or THRESHOLD pace run, this indoor running workout will help you push your limits at any distance.

RESOURCES:

What if you DON'T have a GOAL? ➭ https://youtu.be/G6y1pXfwl4Q

Tracking PROGRESS Toward Your Goal ➭ https://youtu.be/_6-vvpE4v3s

My Weight Loss Story ➭ http://pahlabfitness.com/2015/09/16/dont-try-this-at-home-my-journey-to-clean-eating/

The SECRET to My Running SUCCESS ➭ https://youtu.be/W4OzyL5iKyE

My Stats:

4300 steps

375 calories burned

Warm Up:

https://youtu.be/_nsespdWCbk

Difficulty:

Level THREE

Equipment:

NONE / BODYWEIGHT

Time:

35 minutes

Calories Burned:

300 - 350

WORKOUT SETUP:

Interval timer is set for five minutes

MAIN WORKOUT:

After a five minute warm up run or jog, run for 25 minutes at a comfortably hard pace, then cool down for 5 minutes

Cool Down:

https://youtu.be/V2CTHi7R6Pc

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

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

If you're trying to LOSE WEIGHT, you've probably been given lots of advice about not going on a DIET, but changing your LIFESTYLE - but is that really the best way to get the scale moving? On this week's Let's RUN podcast, I have some surprising advice about how to reach your weight loss goals AND - bonus! - we're going for a terrific 20 minute INDOOR (or outdoor!) WALK + RUN!

Warm Up:

INCLUDED

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

20 minutes

My Stats:

2200 steps

200 calories

RESOURCES:

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

How Much CARDIO do You Need? Podcast ➭ https://youtu.be/U119wZYWGGg

WORKOUT SETUP:

Interval timer is set for 1 minute

MAIN WORKOUT:

WALKING + RUNNING; repeat :)

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ WEBSITE: http://pahlabfitness.com/

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Let's go for a RUN (and WALK) while we chat about what it takes to run a MARATHON! I have practical advice about both the physical and mental aspects of how to run 26.2 miles!

Warm Up:

LINKED

https://youtu.be/_nsespdWCbk

Difficulty:

Level THREE

Equipment:

NONE / BODYWEIGHT

Time:

35 minutes

My Stats:

4,000 steps

325 calories burned

Resources:

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

My MARATHON Failures ➭ https://youtu.be/W4OzyL5iKyE

My MARATHON Success ➭ https://youtu.be/ZOeCYK7ToME

WORKOUT SETUP:

Interval timer is set for 2 minutes of RUNNING and 30 seconds of WALKING

MAIN WORKOUT:

RUN + WALK; repeat :)

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ WEBSITE: http://pahlabfitness.com/

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Hooray, it's STORY TIME! We're going for a great 25 minute WALK and RUN while chatting about my first 5k, almost 11 years ago. 30 second intervals are perfect for getting YOUR best workout, which will cover about two miles.

Warm Up:

INCLUDED

High Knees

Booty Kickers

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

25 minutes

My Stats:

3300 Steps

200 - 250 Calories Burned

Resources:

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

WORKOUT SETUP:

Interval timer is set for 30 seconds.

MAIN WORKOUT:

WALKING + RUNNING

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ WEBSITE: http://pahlabfitness.com/

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Let's go for a WALK + RUN while we talk about CARDIO - how much do you really NEED in your workout routine? My advice might just surprise you. :)

The fact is, IT DEPENDS! What kind of cardio are you doing? What are your goals? Where are you on your personal fitness journey? And what do you ENJOY doing?

Warm Up:

INCLUDED

High Knees

Booty Kickers

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

20 minutes

Calories Burned:

150 - 200

Steps:

2,000

Resources:

🏃🏡 Learn to RUN at HOME Workout Program ❤ Free Week ➭ https://goo.gl/kqjMxJ

FUN + effective at-home WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd

WORKOUT SETUP:

Interval timer is set for 1:30 WALKING and 30 seconds of RUNNING (which you are welcome to do the other way around!)

MAIN WORKOUT:

WALK + RUN; repeat :)

Cool Down:

LINKED

https://youtu.be/V2CTHi7R6Pc

FREE 5-Day MINI CHALLENGE ➭ https://goo.gl/NKadCN

Be sure to leave a COMMENT, I love to hear from you!

★ WEBSITE: http://pahlabfitness.com/

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤

Ever feel like the only person in the world who DOESN'T have a GOAL? Well, Killer B, you are not alone! There are plenty of reasons why you might find yourself goal-less right now, and I have some heartfelt advice for you to help you move forward, with or without a goal. Plus, we're going for an INDOOR WALK and RUN! :)

Warm Up:

INCLUDED

High Knees

Booty Kickers

Difficulty:

Level TWO

Equipment:

NONE / BODYWEIGHT

Time:

20 minutes

My Stats:

2,000 steps

Approximately 175 - 200 calories burned

WORKOUT SETUP:

Interval timer is set for 2 minutes and 1 minute; I went WALKING for 2 and RUNNING for one, but you can do them the other way around!

MAIN WORKOUT:

WALK + RUN; repeat :)

Cool Down:

https://youtu.be/V2CTHi7R6Pc

Be sure to leave a COMMENT, I love to hear from you!

★ FACEBOOK: http://goo.gl/zBKGjy

★ SOUNDCLOUD: https://goo.gl/jvjZVB

★ iTUNES: https://goo.gl/R3Wfnb

★ INSTAGRAM: http://goo.gl/tytrte

★ PINTEREST: https://goo.gl/yZL0bN

★ STRAVA: http://goo.gl/eX8x66

★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU

★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V

❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤