The Get Your Goal Podcast

By Pahla BHealth & Fitness Mental Health Education Self-Improvement

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The Get Your Goal Podcast episodes

April 10, 2018 How To Train For Your First 5k Race | 20 Minute (1+ Mile) WALK + RUN Workout
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/
20 min
March 27, 2018 10 Minute WALKING Workout | How Many Calories Are You REALLY Burning During Your Workout?
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 ❤
11 min
March 13, 2018 SEATED RUNNING | 25 Minute Walk + Run | How To Deal With Running INJURIES
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 ❤
27 min
March 06, 2018 How To RUN A 5k In UNDER 45 Minutes | Let's RUN Podcast With Pahla B
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 ❤
57 min
February 27, 2018 35 Minute TEMPO RUNNING Workout | One Question To Reach Your GOALS
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 ❤
37 min
February 20, 2018 20 Minute WALK + RUN Podcast | Should You Go On A DIET Or Change Your LIFESTYLE
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 ❤
23 min
February 13, 2018 3 Mile RUN + WALK Podcast | What Does It Take To Run A MARATHON?
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 ❤
33 min
January 30, 2018 Storytime! 25 Minute (2+ Mile) WALK + RUN with 30-Second Intervals | My First 5k Race
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 ❤
28 min
January 23, 2018 How Much CARDIO Do You Need? 20 Minute WALK + RUN Workout (1:30/:30 Intervals)
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 ❤
20 min
January 16, 2018 20 Minute WALK + RUN Interval Workout | What If You Don't Have A GOAL?
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 ❤
23 min