Let's Run Podcast With Pahla B Fitness

Feel like there are things you should be doing for weight loss (like drinking enough water), but you’re just not motivated? This week on the Get Your GOAL podcast, we’re diving into the struggle of consistency and I’m sharing my personal experience with staying hydrated. So grab your water bottle and let’s reframe your mindset to break free from the burdensome “shoulds!”It's happened to all of us at some point. You start off all gung-ho about drinking the recommended amount of water every day, only to fall off the wagon and berate yourself for not doing what you "should" be doing. Sound familiar? But here's the thing I've learned: all this "shoulding" doesn't do you any good. It just drags you down and makes you feel burdened. And what's worse is that it often leads to avoiding doing the very thing you're "shoulding" yourself to do!So, what's the solution? Instead of telling yourself, "I *should* be drinking my water," ask yourself, &q

How much sleep do you *really* need for weight loss? And what if you’re awake in the night with racing thoughts? In this week’s episode of the Get Your GOAL podcast, I’ve got the scoop on all things SLEEP and how it impacts your weight loss journey. So grab a cup of tea, sit back, and enjoy!In today's episode, I've got something really special planned for us. I've been going through the archives and found some old Q&A episodes that I just had to bring back. Answering your questions is my absolute favorite part of my job, so get ready for a fun and informative show.But before we dive into the Q&A session, I wanted to share some exciting news. I'll be hosting an all-new, live Q&A session in November, exclusively for those on my email list. If you're not on it yet, head over to https://getyourgoal.com/list/ and sign up.Now, let's talk about sleep. I received a few questions about how much sleep is recommended for weight loss, and it's such an interesting topic. Pers

Everywhere you turn, somebody is telling you to cut carbs to lose weight. But is that actually the most effective way? Does it really work? In this week’s episode of the Get Your GOAL podcast, I’m spilling the tea about cutting carbs, and showing you exactly what works for weight loss.*Can* you cut carbs to lose weight over 50? Sure (sort of). But *should* you? Well, that’s a whole ‘nuther question with a (probably) different answer!We’re diving deep into the mindset of eating for weight loss in this episode, and exploring the topic of low carb diets in a way you’ve never heard. Plus, I’m sharing a simple strategy to find your unique answer to this weight loss conundrum.WHAT YOU'LL LEARN: - Why cutting carbs doesn’t guarantee weight loss- The foolproof formula for losing weight over 50- How to tell the difference between what you should do and what you want to doIf you’re ready to break free from the rules and restrictions of outdated weight loss regimes, this episode of the Get Your GOAL podcast is for

Let’s celebrate SIX YEARS of the Get Your GOAL (formerly Fitness Matters and formerly formerly Let’s RUN) podcast with a list of six things I’ve learned about weight loss.I’ve been a fitness professional for almost a dozen years now, so you might think I already had it all figured out when I started this podcast on October 3, 2017.Nope.Back then, I was just a young 47-year old who had barely entered perimenopause and was still running ultramarathons for fun. My, how the years (and helping thousands of women over 50 lose weight!) have changed my weight loss philosophy.SIX THINGS I'VE LEARNED ABOUT WEIGHT LOSS: - Exercise doesn’t make you lose weight- Your body has a lot of information, but you might not be listening- You can eat what you want without feeling guilty- It takes as long as it takes- Un-remembering old mottos is tough- Your body only goes where your mind goes firstJoin me for a fun look back at six years of podcasting, and a practical look forward to YOUR weight loss journey!

You know you need to be consistent with your weight loss habits, but it feels so HARD. How can you get consistent, and exactly how consistent do you really need to be? In this episode of the Get Your GOAL podcast, we’re diving deep into the topic of consistency so YOU can lose all the weight you want and keep it off forever.In The 5-0 Method, I explain the five daily tasks that create weight loss:Managing your mindEating the right number of caloriesDrinking the right amount of waterGetting adequate sleepExercising moderatelyAnd my standard for each of these five tasks is that you hit all five of them with 100% consistency, every single day. Because the science is incredibly clear – weight loss is driven by 1.) believing that you can 2.) eating in a slight caloric deficit over time, and 3.) 4.) and 5.) supporting your metabolism while your body is doing the difficult job of converting fat into energy.Hitting each of these tasks at 100% consistency *will* produce weight loss.But the way you’ve probably tried to

If you’re having trouble losing weight, taking a look at how much you’re working out is one of the first places you can troubleshoot. Menopausal women have different exercise and recovery needs than younger women, and – believe it or not – too much exercise can actually lead to weight GAIN over 50. On this episode of the Get Your GOAL podcast, we’re exploring how much is too much.Overexercise isn’t always the problem, but it’s a far more common issue than the internet would lead you to believe. And it’s particularly problematic for menopausal women, because we recover so differently than we used to.We live in a society that values hard work, doing more, pushing yourself to extremes, and being the best. And I don’t argue with those values, exactly – but I do want you to understand the nuances of how to incorporate those ideals into your menopausal life. Especially as you’re losing weight.WHAT YOU'LL LEARN: -How to know when you’re doing too much (including the signs and symptoms you’ve been ignoring)-Why

You’ve really got this calorie counting thing down pat when it comes to simple foods or eating in restaurants that list their calories. But what about when you cook at home? How do you figure out the calories in your favorite dishes when you’re just throwing things together? In this episode of the Get Your GOAL podcast, I’ll show you how to count the calories in your homemade meals with a simple, step-by-step process.Imagine never being afraid of going out to eat, or going to a friend’s house, or going on vacation, ever again. Picture yourself confidently portioning out every meal, every time, to fit your calorie target without second-guessing yourself.This can be you because it’s just a skill to count calories, which means that you can learn how.Right now, your brain is making excuses to stop you from counting all of your calories (which is completely normal, and exactly how your brain is supposed to work). But when you execute this simple process, and practice it regularly, you’ll realize that there are NO

Of course you’re creating weight loss habits to lose weight, but did you know that some of the actions you’re taking will help with maintenance, too? In this episode of the Get Your GOAL podcast, I’m sharing the four best weight loss habits you can build today to make maintenance easy.When it comes to weight loss habits, most of us focus on things like eating in a caloric deficit, or exercising regularly. But there are other habits you can create now that will pay off big maintenance dividends later.Four Weight Loss Habits That Make Maintenance Easy:- Planning your meals ahead of time- Looking at the big picture of your weight- Complimenting yourself- Drawing from success in other areas of your lifeLosing weight successfully requires you to pay attention and act with intention – and maintenance is more of the same. This episode of the Get Your GOAL podcast will show you the way!

Wanna start losing weight today? This episode of the Get Your GOAL podcast has my top three tips!You’re ready to lose weight, so the first thing you do is a total pantry clean-out of all the junk food in the house. Then you set your alarm for an hour earlier than usual so you can get in a good, hard workout. You’re focused, you’re determined… and in two weeks, you’re right back where you started, eating dinner on the couch and complaining that your pants don’t fit.Isn’t there a way to get off this feast or famine roller coaster and actually lose weight?There is, and I’m going to share it with you today. I’ve got my top three tips to get started on sure-fire, sustainable weight loss. And even if these three tips don’t sound related, I promise, they are.Here’s the overarching theme: work WITH your brain and your menopausal body, instead of against them.HOW TO START LOSING WEIGHT TODAY: Tip #1: Focus On BeliefTip #2: Prioritize PleasureTip #3: Plan for RecoveryWeight loss over 50 can be simple and sustainable, a

You’re on a weight loss journey, but what’s your destination? How do you choose your goal weight? This week’s episode of the Get Your GOAL podcast will help you read the map and get where you want to go.You know you want to lose weight, and you’ve got some numbers rattling around in your mind about where the scale might end up, but you’ve also got some doubts. So you’re searching the internet and asking the experts, hoping that’ll clear things up for you.Instead, it seems to be making your decision even harder! Should you look at BMI charts, or focus on your body fat? And can’t you be healthy at any size?My friend, let’s clear up the confusion by understanding WHY this decision feels confusing in the first place, and then I’ll share my simple process for choosing the best goal weight for YOU.WHAT YOU'LL LEARN: - Goal weight standards you probably want to consider- Factors you definitely don’t need to worry about, and- Where to find the ultimate authority for your choice

Weight loss is driven by 1.) believing that you can, and 2.) eating in a slight caloric deficit over time. This means that the real key to losing your first five pounds is working on your belief, and this episode of the Get Your GOAL podcast will show you how.When you first get started and you’re working on losing your first five pounds, you probably think the secret lies in somehow making yourself eat and drink and journal and sleep and exercise.But the actual secret sauce of weight loss is building belief. So, how do you do that, exactly?In this week’s episode of the Get Your GOAL podcast, I’ll show you a simple formula and share personal insights about building belief while losing your first five pounds.WHAT YOU'LL LEARN: - Why belief work is so important- What belief work actually looks like in real life

How often do you celebrate your weight loss wins? Every pound? Every five pounds? Or are you waiting until you get to your goal weight before you celebrate? Today’s episode of the Get Your GOAL podcast is a celebration of celebrating – plus a lesson on why it’s good for weight loss.The science is clear: celebrating your wins helps you win even more. So why is it so hard for you to toot your own horn? And what can you do to make celebrating your wins easier?We’re diving into the topic of celebration today!WHAT YOU'LL LEARN: - Why celebrating feels hard- Why it’s a good idea to celebrate anyway- How to celebrate in a way that changes your brain (for the better)Plus, I’m modeling celebration for you on this, the 300th episode of the Get Your GOAL podcast. Yay, me!

You have questions about weight loss over 50, and I have the answers! In this episode of the Get Your GOAL podcast, we’re digging in on calculating your calories, intuitive eating, getting off track, and more.Losing weight during and after menopause is different, and if you’re like the thousands of women I’ve helped to lose weight, you have questions about what’s changed and what works now. So, let’s dive in!Lucy: What’s the timeline for seeing results? My body is in early menopause and really not responding to my efforts in the same way as it has in the past.Lisa: What should you do when you stall? How do you figure out why you’re stalling?Jeni: I'm curious what you think and know about intuitive eating.Cathy: How do people successfully count calories (mine is 1670 daily from your 5-0 method) without spending money or taking lots of time?Erika: How to negotiate calories when having friends over once a week or fortnight. We’re non drinkers. My calories go way over and I get out of routine real quick! Is

Today, we're diving into a topic that I see popping up all over the place—getting off track in your weight loss journey. It's a common experience that so many of us go through, and in this episode of the Get Your GOAL podcast, I've got the answers for why you get off track and what you can do about it!Let's talk about something so many of us experience on our weight loss journeys—getting off track. Whether you're just starting out or you've been at it for a while, it happens to the best of us. But here's the good news: it's completely solvable!The root of getting off track lies in your subconscious thoughts that create feelings you'd rather avoid.Here's the key: observe what's going on without judgment. Be kind to yourself and remember that it's all part of being human. Remove the label of "off track" and embrace the opportunity for growth.When you’re ready for a more advanced mindset strategy, here it is: after you’ve found the subconsciou

When you start journaling for weight loss with the Two-Step Tool, it’s kind of shocking how many unhelpful thoughts you have, isn’t it? My friend, you’re not alone and your mindset isn’t bad. On this episode of the Get Your GOAL podcast, I’m sharing some inspiration to help you keep going when negativity threatens to bring you down.The first time (or the first couple of times) you sit down to journal, you really don’t expect to hear anything too bad. But then you start writing and all of a sudden, it seems like everything in your head is negative!Finding negativity and unhelpful thoughts while you journal is completely normal, and doesn’t mean anything about you. Your thoughts are simply a product of your experiences and social conditioning – they’re electrical impulses in your brain, not indications of your worth or your character.But the discovery of these unhelpful thoughts can really throw you for a loop, and you might start to wonder…is your mindset BAD? Definitely not, and finding your unhelpful thought

It happens to all of us: you go out with friends or family and fully intend to stay within your calorie target and stay on track for weight loss, but you find yourself overindulging. It seems like this behavior is beyond your control, but in this episode of the Get Your GOAL podcast, I’m sharing the real reason you overindulge and offer a solution for what you can do instead.My friend, food is not just fuel – we’ve all been socialized to associate it with feelings of love, comfort, and pleasure. Overindulgence occurs in social situations or special occasions, and is driven by a desire to feel loved and connected.But here's the thing: no amount of food or drink can truly fill the void. The only person who can fill it is you. By investing in yourself and cultivating feelings of love, joy, and celebration from within, you can break the cycle of overindulgence.So, instead of viewing indulgence as a negative or self-sabotaging act, think of it as an investment in your relationships, pleasure, and self-worth.

Weight loss has gotten so much harder in your 50s (and beyond), hasn’t it? You’ve started thinking that maybe you’re just too old to lose weight. But in this episode of the Get Your GOAL podcast, we’re kicking that thought to the curb and exploring both the science and the mindset of losing weight at any age.You, my friend, are NOT too old to lose weight. Regardless of your age, your gender, or your life circumstances, weight loss is driven by two essential factors: believing that you can, and eating in a slight caloric deficit.For the belief piece, I like to rely on science and “stack” my belief in myself on top. Meaning, you can believe that you personally are capable of losing weight because you are a biological specimen that always responds to certain principles.So, why does it feel so much harder to lose weight than it used to?Because when you were younger, you could get away with drastic calorie restriction, but now you need to be more strategic and efficient in your behaviors. Eating in a *slight* calo

Every weight loss journey is unique, but you will also inevitably come across three universal “pit stops” along your way. On this episode of the Get Your GOAL podcast, we’re chatting about the three stages of weight loss, so you can navigate the road with ease.When you set out to achieve a weight loss goal, it can feel like you’re traveling alone and you might even wonder if you’re the only one who feels confused or overwhelmed or stuck.But you’re definitely not alone.Over the years of working with thousands of women losing weight, I’ve identified three distinct stages of the weight loss journey that everybody goes through: the first five pounds, which are swirling with indecision; the “messy middle,” which challenges your patience and fortitude; and the last five pounds, where so many women are tempted to quit right before they reach the finish line.When you know what to expect along the way, this weight loss journey won’t feel so treacherous – embrace your journey, celebrate your milestones, and bask in the

You’re good all day (or all week), but when seven o’clock rolls around, you can’t stop munching. How can you be consistent on nights and weekends, so you can lose all the weight you want? Like THIS.On this week’s episode of the Get Your GOAL podcast we're tackling a common struggle – staying consistent with your calories on nights and weekends.The answer? Lose the weight in a way that’s ultimately sustainable for maintenance.This means no more restriction, no more “diet mentality,” no more beating yourself up or making excuses. This means loving yourself while you’re losing weight (not just when you get to your goal).WHAT YOU'LL LEARN: - Why “thinking positively” isn’t the answer (it never is)- How to find the right balance for YOU- How journaling gets to the root of the issue- What self awareness *really* looks (and sounds) like

Today's topic, "Why bother?" is a seemingly rhetorical question you’ve likely asked yourself on your weight loss journey. But in this episode of the Get Your GOAL podcast, we’re answering it and using the information to move forward!You’ve faced moments of doubt and frustration on your weight loss journey. But you have the power to overcome them using the Two-Step Tool, and the simple process I’m outlining for you here:Restate the question in a negative declarative form. Listen to the reasons that arise in your mind. Recognize them as thoughts, not truths.Assess the helpfulness of these thoughts by paying attention to how they make you feel. Label the unhelpful thoughts.Restate the question in a positive declarative form and listen for the answers in your head.Again, assess the helpfulness of these thoughts by how they feel.By recognizing and choosing supportive thoughts, you can overcome the "why bother?" mindset and get your weight loss goal.