Let's RUN Podcast with Pahla B Fitness

There've been some behind-the-scenes changes in Get Your GOAL-ville, so it's time to share a few updates about what's been happening and what's coming next! Be sure to WATCH this podcast on YouTube: https://youtu.be/OTQNyx9lJMY Join me in this bonus episode of the Get Your GOAL podcast to hear about my new cats (yes, plural), how it's going with this year's business pivot, why I'm taking a brief hiatus, and some minor but fun changes coming soon to the podcast. Find the show notes for this episode at https://getyourgoal.com/podcasts/bonus-updates/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

We're diving into the world of weight loss, and answering YOUR questions – it's a weight loss Q&A with Pahla B! Listen now for mindset-shifting advice on dealing with discouragement, re-thinking a recent weight gain, managing emotional eating, and more. Be sure to WATCH this podcast on YouTube: https://youtu.be/YxcpxLcJJi4 On this episode of the Get Your GOAL podcast (which is a replay of a recent *live* Q&A session), we're debunking calorie counting myths and addressing menopausal challenges with practical, doable advice for your weight loss journey. Along the way, I answered questions about the importance of journaling, managing emotions, and changing your mindset about food. Because weight loss is not just about mechanical body changes, but also about shifting your thought patterns and beliefs. Join me for this enlightening, insightful episode that's sure to help you achieve your weight loss goal. Don't miss it! Note: This episode of the GYG Podcast will be released on Thursdays in the near future. Stay tuned! RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Grab “Mind Over Menopause,” the book that'll change your mind about weight loss: https://getyourgoal.com/mind-over-menopause/

When it comes to losing weight over 50, there's so much conflicting information. But the science is clear, and I can help you sort it out so YOU can lose all the weight you want and keep it off forever. On this week's episode of the Get Your GOAL podcast, we're diving into the archives and answering your questions about calories! Be sure to WATCH this podcast on YouTube: https://youtu.be/ON2FiPdd98g Should you eat your calories throughout the day, or is it okay to eat them in one setting? And what if you're still hundreds of calories away from your target, but it's the end of the day? You don't want to throw your body into starvation mode, but you don't want to gain weight from late-night snacking either. So what's a menopausal girl to do? The short answer is: it depends – not just on the calories, but on your other metabolism-supporting habits, and (most importantly) how you feel. Making The 5-0 Method work for you means listening to your brain and your body to make decisions that feel doable and sustainable. Join me for the next Q&A: https://getyourgoal.com/list/ Find the show notes for this episode at https://getyourgoal.com/podcasts/312-questions-about-calories/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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!” Be sure to WATCH this podcast on YouTube: https://youtu.be/JFflWVM6Rc0 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, "Why do I *want* to drink water?" It seems like such a small difference, but trust me, focusing on the reasons you want to do something makes it easier to take action. Rather than feeling burdened, you'll discover a sense of curiosity and excitement about drinking water. And here's the real secret: It's finding your own motivation, your own reasons for wanting to drink water that'll get you to actually drink. Maybe it's because you want to feel energized, or because it supports your weight loss goal, or simply because it makes you feel good. Whatever it is, make it personal and meaningful to you. Stop "shoulding" on yourself and start creating the results you really want. Cheers to a fabulous, hydrated life, my friend! Find the show notes for this episode at https://getyourgoal.com/podcasts/311-stop-shoulding-on-yourself/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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! Be sure to WATCH this podcast on YouTube: https://youtu.be/dAnm-mA7qvQ Join my email list for exclusive invitations to future Q+As and Masterclasses: https://getyourgoal.com/list/ 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. Personally, I've noticed that my sleep needs have changed over the years. I used to be able to function on less sleep when I was younger, but now, I really struggle with anything less than 8 hours. However, the amount of sleep you need is personal and can vary from person to person. It's not just about the number of hours in bed, but also the quality of sleep you're getting. If you're someone who struggles with insomnia or racing thoughts at night, like my friend Heather, it might be helpful to plan for more time in bed to ensure you get enough sleep. Also, journaling before sleep can be a game-changer for calming your mind. I personally like to write down my thoughts and remind myself that they're just thoughts, not facts. It really helps me be more of a compassionate observer of my own mind. Stay tuned for more exciting content and don't forget to join my email list for the exclusive live Q&A session in November. Until next time, happy sleeping! Find the show notes for this episode at https://getyourgoal.com/podcasts/310-sleeping-for-weight-loss/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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. Be sure to WATCH this podcast on YouTube: https://youtu.be/In8ajG28uPM *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 do If 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 you! Find the show notes for this episode at https://getyourgoal.com/podcasts/309-cut-carbs-to-lose-weight/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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. Be sure to WATCH this podcast on YouTube: https://youtu.be/Seb2bKGpgkw 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. SIS 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 first Join me for a fun look back at six years of podcasting, and a practical look forward to YOUR weight loss journey! Find the show notes for this episode at https://getyourgoal.com/podcasts/308-six-things-weight-loss/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Why Do You RUN? (The very first episode of the Let's RUN podcast!) https://youtu.be/zoQhKQShNcU

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. Be sure to WATCH this podcast on YouTube: https://youtu.be/9bhtwrE5xXs In The 5-0 Method, I explain the five daily tasks that create weight loss: Managing your mind Eating the right number of calories Drinking the right amount of water Getting adequate sleep Exercising moderately And 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 come at this is with willpower: you've simply demanded of yourself that you do these things. You've gritted your teeth, you've put your nose to the grindstone, you've clamped a lid on yourself, or restricted yourself. What I want to offer you today is a way of thinking about, and achieving, 100% consistency that will guarantee not just your weight loss success, but your maintenance success, too. WHAT YOU'LL LEARN : - WHY building belief is so important on your weight loss journey - The DIFFERENCE between belief and willpower, and - Exactly HOW to build belief, step by step Find the show notes for this episode at [ https://getyourgoal.com/podcasts/ep-307-100-consistency/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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. Be sure to WATCH this podcast on YouTube: https://youtu.be/oDK6GkGWYfc 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 find yourself continuing to do what you've always done (even when you're not getting the results you want) -The step-by-step process for finding your balance and losing weight with ease (instead of willpower) If you're ready to get to your goal weight without pushing yourself to extremes, this episode of the Get Your GOAL podcast is for you! Find the show notes for this episode at https://getyourgoal.com/podcasts/306-doing-too-much/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Ep. 288: When to Adjust Your Calories: https://getyourgoal.com/podcasts/288-adjust-your-calories/

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 calories that you can't figure out. WHAT YOU'LL LEARN: - HOW to calculate the calories for any recipe - WHY it's so hard to make yourself do this, and - HOW to overcome your resistance Find the show notes for this episode at https://getyourgoal.com/305-count-calories-in-homemade-meals/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Easy Meals for Weight Loss Over 50: https://youtu.be/1onkJWHcODc

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. *NEW* Be sure to WATCH this podcast on YouTube: https://youtu.be/YFrEz8zwAoA 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 life Losing 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! Find the show notes for this episode at https://getyourgoal.com/podcasts/304-weight-loss-habits/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Wanna start losing weight today? This episode of the Get Your GOAL podcast has my top three tips! *NEW* Be sure to WATCH this podcast on YouTube: https://youtu.be/Ulhbe7Mm2ng 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 Belief Tip #2: Prioritize Pleasure Tip #3: Plan for Recovery Weight loss over 50 can be simple and sustainable, and this episode of the Get Your GOAL podcast will show you how. Find the show notes for this episode at https://getyourgoal.com/podcasts/303-three-tips-to-start-losing-weight RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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. *NEW* Be sure to WATCH this podcast on YouTube: https://youtu.be/qkYJ2EA_mDI 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 Find the show notes for this episode at https://getyourgoal.com/podcasts/302-choose-your-goal-weight/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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. *NEW* Be sure to WATCH this podcast on YouTube: https://youtu.be/LuXoMnw1p1k 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 Find the show notes for this episode at https://getyourgoal.com/podcasts/ep-301-losing-five-pounds/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Ep. 294: The Three Stages of Weight Loss: https://getyourgoal.com/podcasts/294-stages-weight-loss/ BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/

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. *NEW* Be sure to WATCH this episode on YouTube: https://youtu.be/USVd7IABazg 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! Find the show notes for this episode at https://getyourgoal.com/podcasts/300-celebrating-your-wins/ ‎ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-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. Be sure to WATCH this podcast (I recorded it on video!) on YouTube here: https://youtu.be/i5sP5B2ttzQ 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 it portion control and learning to say no that needs addressing? Meredith: I would really like to understand how to eat at a slight caloric deficit. How do I figure out all the numbers? How do I control portion sizes more effectively? Many thanks to the lovely Bs who responded to my recent survey with these great questions – I hope the answers are helpful to YOU. RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Register for the LIVE Webinar, “Speed Up Your RESULTS by Doing These TWO THINGS” on August 8th: https://us02web.zoom.us/webinar/register/WN_7mgPhlHKRj6g8j8DtMbLHw Ep. 278: What to Do When You Overeat: https://getyourgoal.com/podcasts/278-when-you-overeat/ Ep. 274: How to Have More Self Discipline: https://getyourgoal.com/podcasts/274-self-discipline/ Ep. 296: Why You Overindulge (and What To Do Instead): https://getyourgoal.com/podcasts/296-overindulge/

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 subconscious thought that creates the uncomfortable feeling, you simply FEEL the feeling, without doing anything else about it. As you practice observation without judgment and embrace the uncomfortable feelings, you'll find yourself more willing and capable of staying on track. Truly, there's no such thing as "off track." Every experience is an opportunity to learn and grow, and you have the power to navigate through this and keep moving forward! Find the show notes for this episode at https://getyourgoal.com/podcasts/298-getting-off-track/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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 thoughts presents an opportunity for growth and transformation. By acknowledging and accepting them, you create space to replace them with more supportive and empowering ones. Remember, you don't have to force yourself to think positive thoughts! Your mindset will naturally move toward a healthy balance simply by uncovering and observing what you're already thinking. And this episode of the Get Your GOAL podcast will help you make sense of the good and the bad of your weight loss mindset journey. Find the show notes for this episode at https://getyourgoal.com/podcasts/297-mindset-isnt-bad/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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. You deserve pleasure, joy, and connection. By investing in yourself, you'll find a healthier balance and a more sustainable approach to indulgence. Find the show notes for this episode at https://getyourgoal.com/podcasts/296-overindulge/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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* caloric deficit is key, instead of the extreme measures you're used to. No matter your age, it's time to rewrite the narrative and approach weight loss with confidence, knowing that science (and the Get Your GOAL podcast!) is on your side. Find the show notes for this episode at https://getyourgoal.com/podcasts/295-too-old/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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 certainty of your inevitable success. Join me for this week's episode, and let's go! Find the show notes for this episode at https://getyourgoal.com/podcasts/294-stages-weight-loss/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

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 Find the show notes for this episode at https://getyourgoal.com/podcasts/293-nights-weekends/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Mind Over Menopause preorder bonus: https://theexperimentpublishing.com/2023/06/mind-over-menopause-exclusive-preorder-bonus/

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. Find the show notes for this episode at https://getyourgoal.com/podcasts/292-why-bother/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Learn more about the “Mind Over Menopause” preorder bonus: https://theexperimentpublishing.com/2023/06/mind-over-menopause-exclusive-preorder-bonus/

When you're plagued with indecision because you fear making a mistake, there's one clear path forward: make mistakes anyway. This MVP episode of the Get Your GOAL podcast will show you how and why making mistakes is the fastest and best way to get your goal. It can feel pretty overwhelming, for those of you who are new to the podcast, to try and sort through two hundred and ninety-one older episodes. So, occasionally, I'll be sharing some of the most valuable older episodes, with an introduction like this one, which sets you up for why the message is still relevant and helpful today. This episode, about making mistakes, has two key takeaways: -First, that perfectionism slows you down -And second, that being willing to make mistakes will take you everywhere you want to go And the best evidence for this argument can be had just by listening to this three-and-a-half year old podcast! You can hear how far I've come, and how much clearer my message is, and how much I've changed and grown as a podcaster, all because I was willing to make mistakes and not wait until I could put out some perfectly polished podcast. Because if that was the case, we'd all still be waiting! Find the show notes for this episode at https://getyourgoal.com/podcasts/291-making-mistakes/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Whether you think you already know how to lose weight, or think you don't, I have a powerful mindset shift to share in this episode of the Get Your GOAL podcast that will teach you everything you need to know about losing weight! On the one hand, if you're telling yourself that you already know how to lose weight, it sounds like a good thing, right? Like, you know about how menopause has changed weight loss, and you understand the science of how eating in a slight caloric deficit over time is the way your body releases weight, and you know the five tasks to do every day. This is all really good stuff! But, also… here you are, getting the five tasks done, but not actually losing any weight. And on the other hand, if you're telling yourself that you don't know how to lose weight, you're probably feeling a lot of confusion or overwhelm or doubt. And you might be asking a lot of questions without really implementing any of the answers, because you sort of think that that must not be it. So… you're not really losing weight, either. In both cases, there's a simple shift you can make RIGHT NOW that will accelerate your results and get you where you want to go. Find the show notes for this episode at https://getyourgoal.com/podcasts/290-learning-to-lose-weight/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Ep. 257: How to Lose Weight https://getyourgoal.com/podcasts/257-how-to-lose-weight/ Preorder your copy of “Mind Over Menopause” https://getyourgoal.com/mind-over-menopause/

Everybody wants weight loss to be easy, right? But also, you value hard work and want to be proud of your efforts. On this episode of the Get Your GOAL podcast, we're exploring how to get the best of both worlds while you're losing weight. On the one hand, you definitely want things to feel easy. Easy is pleasurable, it's what your brain craves, and it requires virtually nothing from you. So nice, right? On the other hand, though, you've been socialized to value hard work, and truly believe that nothing good comes without it. Weight loss actually has to be hard to be worthwhile, doesn't it? Navigating these opposing ideals is tough, and can stop your weight loss in its tracks. So, on this week's episode of the Get Your GOAL podcast, we're finding the middle ground, evaluating the thoughts we have about easy weight loss and hard work, and managing our mindset to get where we want to go. WHAT YOU'LL LEARN: -Why you don't REALLY want weight loss to be easy -Why you don't REALLY want to work hard, either -A better way of THINKING about your weight loss journey (that gets results!) Working with your brain to create a weight loss mindset is all part of getting your GOAL, and this episode of the podcast has actionable steps that can help. Find the show notes for this episode at https://getyourgoal.com/podcasts/289-easy-weight-loss/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Depending on how much weight you want to lose, you might need to adjust your calories while on your weight loss journey. On this episode of the Get Your GOAL podcast, I'm teaching you when, why, and how to make those adjustments. My rule of thumb is that there are two times during weight loss when you might want or need to adjust your calories – at the beginning of your journey when you're learning to be consistent, and after you've lost about 40 pounds (or your weight loss has stopped for more than four weeks). Not everybody needs to make adjustments, but if you do, here are some key points to keep in mind: -First and foremost, it's OKAY to adjust your calories. You are an experiment of one, and you can do anything. -Be sure to take your time adjusting, and spend at least a month gathering data before you make changes. -Know that the data you're gathering ISN'T from the scale, it's from your body's signals and what your brain offers you in your journal. (This blows your mind, doesn't it?) -And finally, make your adjustments based on whether or not you can eat your target calories consistently, not on whether or not you think it'll “make you lose weight.” Calories don't make you lose weight, consistency does. When you're empowered to make your weight loss journey your own, and understand how and why to adjust your calories – you're unstoppable! Find the show notes for this episode at https://getyourgoal.com/podcasts/288-adjust-your-calories/ RESOURCES: Download The 5-0 Method, my free weight loss resource for women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group for community, accountability, and expert weight loss life coaching: https://getyourgoal.com/work-with-me/

Daily journaling is the most useful tool in your weight loss toolkit. And on this week's episode of the Get Your GOAL podcast, I'm sharing my best tips with you, so you can feel like a journaling pro and get the most out of it. Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they're helpful. So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don't they? But in my experience, it's the mindset work that makes the difference between long term success versus those who struggle or give up. Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they're helpful. So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don't they? But in my experience, it's the mindset work that makes the difference between long term success versus those who struggle or give up. MY FIVE BEST JOURNALING TIPS: 1. Know WHY you're journaling 2. Keep your journal prompt question simple and direct 3. Start your question with “What do I think about …?” 4. Stick to one topic 5. Quit while you're ahead Want to get started journaling for weight loss? As a special treat to my podcast listeners, I'm sharing the FREE download, “30 Days of Journal Prompts.” Grab your copy at https://getyourgoal.com/podcasts/287-journal-prompts/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Ep. 252: How to JOURNAL for Weight Loss: https://getyourgoal.com/podcasts/252-how-to-journal-for-weight-loss/

You have questions about weight loss over 50, and on this week's episode of the Get Your GOAL podcast, I've got the answers! I've been studying weight loss for over ten years and really paying attention to the questions you have – especially when you first get started on your journey. It feels difficult to navigate all your choices, and unbelievable that others have had success with such a counterintuitive plan. You want to get everything right, so you can stop gaining this menopausal weight and start losing. But it's confusing to figure out what to do or where to go for credible information. The wonderful truth of it all is that even the most complex questions have a simple answer. On today's empowering episode of the Get Your GOAL podcast, we're exploring calorie apps, chatting about whether or not to eat junk food, and deciding what to count as water, with science-based answers and the mindset shifts that will help you move forward with confidence. Find the show notes for this episode at https://getyourgoal.com/podcasts/286-weight-loss-questions/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ Webinar, Why Weight Loss is Harder over 50 (and what to do about it!): https://getyourgoal.com/webinar/ Preorder my book, Mind Over Menopause: https://getyourgoal.com/mind-over-menopause/ BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/ Ep. 282: What to Eat for Weight Loss: https://getyourgoal.com/podcasts/282-eat-for-weight-loss/

Weighing yourself can feel calm and easy. In this episode of the Get Your GOAL podcast, I'm sharing the simple process that will change your relationship with the scale. You're on board with the idea of how mindset work or journaling *might* be helpful for losing weight. But weighing yourself? It's hard, it feels terrible, and if you could just throw away your scale, you definitely would. I hear from clients all the time that they hate to weigh themselves because the daily fluctuations drive them crazy, or they feel like the numbers just mess with their heads. You feel really good about your eating and exercising and water and sleep, but then you get on the scale and your weight is up, or it's still the same, and all of a sudden it's like everything you've been doing is all for nothing. If this is you, you're in the right place. Today, we're taking a deep dive into the topic of WEIGHING YOURSELF, and I'm sharing exactly how to make peace with the scale once and for all. WHAT YOU'LL LEARN: - WHY weighing yourself feels awful - HOW your brain sees the number on the scale, and - WHAT to do right now to feel better about weighing yourself Find the show notes for this episode at https://getyourgoal.com/podcasts/285-weighing-yourself/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

The idea of loving your menopausal body sounds so nice. But what are the actual steps? How do you DO that? I've got the scoop in this week's episode of the Get Your GOAL podcast! Loving your menopausal body is a feeling that's available to you – even if right now you think you hate your body, or it's betrayed you, or you just don't understand it anymore. You CAN love your body, and I highly encourage you to do so. When menopause came knocking at my door, it changed everything I thought I knew about myself. But instead of getting stuck in the anger, frustration, and betrayal of those changes, I decided to change my MIND. Join me today as I share the story of my menopause (and grief, and aging) journey, and what it's meant to my relationship with my body. WHAT YOU'LL LEARN: - How I knew I WASN'T loving myself (I honestly hadn't realized I wasn't) - How MENOPAUSE wasn't really the problem (of course it was my thoughts!) - Why it wasn't about my WEIGHT or what I can DO, either - The EXACT STEPS I've taken to feel loving toward my body (that you can take, too) Are you ready to start loving your menopausal body? This week's episode of the Get Your GOAL podcast will show you how! Find the show notes for this episode at https://getyourgoal.com/podcasts/284-loving-my-menopausal-body/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Your body will only go where your brain goes first. Which means that successful weight loss begins with the belief that you can lose weight. On a scale of one to ten, how much do you currently believe that you can get to your goal weight? Zero? This could be what's stopping you from getting your goal. In this week's short, sweet and inspirational episode of the Get Your GOAL podcast, we're diving into the concept of BELIEF and why it's so important in reaching your goal. I'm sharing personal stories of how I overcame my own lack of belief and how you can borrow belief from outside of you, too. WHAT YOU'LL LEARN: - Why belief is the “secret sauce” to getting your goal - How to cultivate belief in yourself - Where you can get belief (for free!) Find the show notes for this episode at https://getyourgoal.com/podcasts/283-belief/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/ My writing coach, Camille Noe Pagan: https://www.evenbetter.co/

Losing weight with The 5-0 Method means you're focused on eating the right number of calories every day – because staying in a slight caloric deficit over time is the only scientifically proven way to shed pounds. But WHAT should you eat? Do you need to go low carb, or eat in an 8-hour window, or find low calorie substitutes for your favorite foods? No, no, and no. In fact, your best bet is to eat the foods you already love, in portion sizes to fit your weight loss calorie target. But how can that be? Don't you have to eat healthy for your health? And hasn't that whole “calories in, calories out” myth been debunked? Yes and yes.

Most of us think getting to our goal will be just a straight line to success, and when things get tough, we just give up. But that doesn't have to be your story. When you know what to expect along the way, even the bumpy path to your goal is navigable. And the truth of it is, the road to your goal looks like… a checkmark! On this week's episode of the Get Your GOAL podcast, I'm drawing you the map and pointing out all the milestones you can expect, so you can get YOUR goal, no matter what it is. WHAT YOU'LL LEARN: - Why success is NEVER linear - How to THINK about your progress, and - What to DO when the road gets tough If you're ready to get your goal, this episode is for you! Find the show notes for this episode and download the PDF with helpful worksheets at https://getyourgoal.com/podcasts/281-get-any-goal/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Slow weight loss is frustrating, isn't it? Even when you're faithfully putting in the work with The 5-0 Method, you might still be losing weight slower than you want to, and you're just so… over it. But what if slow weight loss isn't the problem that you think it is? What if there's a simpler answer than just trying to work harder? Because there is: in this week's episode of the Get Your GOAL podcast, I'm covering the science of how fast or slow you can reasonably expect to lose weight at our age (and why), plus the mindset shift you can access TODAY to get the scale moving faster. WHAT YOU'LL LEARN: - Why SLOW weight loss isn't really a problem - The REAL issue that's slowing you down, and - The ONE EASY TIP that can get the scale moving faster No matter how slow it's going, my friend, you *can* lose all the weight you want and keep it off forever when you're working on your mindset like we do here on the Get Your GOAL podcast! Find the show notes for this episode at https://getyourgoal.com/podcasts/280-slow-weight-loss/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You used to be able to go hiking or running for hours on end, lift super heavy weights, and still have the stamina to live your life. But now that you're exercising moderately – I mean, twenty-three minutes a day, are you kidding me? – to lose weight, you MUST be losing fitness. Right? Not right. My friend, on this week's episode of the Get Your GOAL podcast, we're exploring the science of menopause and aging and how it affects your fitness, chatting about how your body makes exercise adaptations at any age, and easing your fears about losing fitness while you lose weight. I've got the facts about your body, and together we'll manage your mindset! WHAT YOU'LL LEARN: - Why you're ALWAYS both gaining *and* losing fitness - The REAL problem with moderate exercise, and - How to STOP sabotaging yourself with worry and lose weight for the last time Your beautiful, amazing, miraculous body always wants to keep up with what you are doing right now. Your brain, on the other hand, always wants to think about what it used to do. This episode of the Get Your GOAL podcast will help you work with your brain rather than constantly struggling against it. Find the show notes for this episode at https://getyourgoal.com/podcasts/279-losing-fitness/ RESOURCES: Ep. 248: Self Sabotage: https://getyourgoal.com/podcasts/248-self-sabotage/ Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You know the scene: you're getting together with family or friends and before you go, you have every intention of eating to your weight loss calorie target. But then you get there, and… somehow you find yourself eating way over (or under!) your plan. What happened? My friend, there's a very simple system at work here (so simple that I call it “The Wheel,” and you can learn all about it here: https://soundcloud.com/pahlabfitness/bonus-the-wheel/s-2LseHE2EoUI?si=14a92522e69142f2a09fd35c377748c9&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing . In a nutshell, your brain is doing exactly what brains do, and nothing has gone wrong! In this week's episode of the Get Your GOAL podcast, I'm sharing my own experiences with overeating, a framework for understanding why you “find yourself” overeating, and the mindset trick that will help you stop overeating in its tracks. WHAT YOU'LL LEARN: -WHY we do things we don't intend to do -The REAL REASON it's hard to stay on target with your calories, and -HOW to eat the way you want to, every time Yes, you should definitely give yourself grace for the times when you overeat, and – armed with the knowledge and advice from this episode of the Get Your GOAL podcast – you can also ensure that you eat the way you want to in the future. Listen now and let's get your GOAL. RESOURCES: BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/ Ep. 211: The Compassionate Observer: https://getyourgoal.com/podcasts/211-compassionate-observer/ Ep. 89: Mind Management: https://getyourgoal.com/podcasts/89-mind-management/ Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

This episode of the Get Your GOAL podcast is short and to the point, so you can take in the concept quickly and apply it everywhere you go. The Wheel is how your brain is ALWAYS working, whether you're aware of it or not: You have a THOUGHT That THOUGHT creates a FEELING That FEELING drives ACTIONS, and Those ACTIONS get you a RESULT that is a direct reflection of your original THOUGHT Understanding this concept is foundational for any mindset work you do, and truly is THE THING that helps you create change in your life! Find the show notes for this episode (with the visual representation of The Wheel!) at https://getyourgoal.com/podcasts/the-wheel/ RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

When you first start a weight loss program like The 5-0 Method – which is so counterintuitive to the whole “eat less and move more” philosophy you've heard your entire life – it can be really hard to believe you'll get results, right? But literally thousands of women have lost weight and made peace with their menopausal bodies this way! How did they do it? By trusting the process. And then, along the way, learning to trust themselves. My friends, trusting the process is a crucial step in your weight loss journey, but it's only the first one! In this week's episode of the Get Your GOAL podcast, I'm peeling back the layers of the “trust onion” to show you how to set yourself up for success. WHAT YOU'LL LEARN: - WHY trusting the process is an essential first step - HOW trusting the process changes your brain - WHEN trusting the process will get you results Trusting The 5-0 Method is easy (it's simple, sustainable, and backed by science!), and with the tools I'm sharing in this podcast, you'll be well on your way to trusting yourself to get the weight loss results you want! RESOURCES: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

In our final installment of the Pahla B Wellness Over 50 book club, we chatted about social media influencer Poppy Jamie's self help book, “Happy, Not Perfect” – a quick, casual read that offered listeners the tools to become more flexible thinkers. Listen in on the conversation and share your opinions! What did you think? RESOURCES MENTIONED: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

If you know me from YouTube, you've likely noticed that I'm not posting exercise videos like I used to, and maybe you've questioned why I'm not making workouts anymore. Here's why: they're not helping you lose weight. WHAT? Since when? Literally, since always – and even though I've shared with you many times over the years that you can lose weight without exercising at all, it's still one of the toughest aspects of weight loss to wrap your brain around. But as your personal weight loss life coach, I know it's time to really put my money where my mouth is, and make the information about how to lose weight permanently much more accessible. In this week's episode of the Get Your GOAL podcast, I'm getting personal and sharing the whole story of how I got to where I am today, the good, the bad, and the downright uncomfortable of making a career change, and what you can expect from me in the future – tune in now to find out! RESOURCES MENTIONED: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

People with self discipline don't seem to have any trouble losing weight, do they? They get up early to workout, they never have trouble with snacking, they drink their water, and get plenty of sleep every night. You know that if you had that kind of self discipline, you'd be losing weight easily, too – but you're struggling with having *any* self discipline right now. How in the world can you get MORE? You can (and I'll tell you how). But also… you might not even need self discipline AT ALL. Join me on this week's episode of the Get Your GOAL podcast, where I'm clapping back at the notion of needing more self discipline and offering up a kinder, gentler way to lose weight instead. WHAT YOU'LL LEARN: What self discipline IS What self discipline and is NOT, and Why self discipline could actually be HOLDING YOU BACK from achieving your weight loss goals My friend, if there's one thing to take away from this episode it's this: you have the ability, the tools, and the power to make self discipline work for YOU, no matter how much of it you currently have. RESOURCES MENTIONED: Ep. 42: Self DISCIPLINE: https://getyourgoal.com/podcasts/42-self-discipline/ Ep. 89: Mind Management: https://getyourgoal.com/podcasts/89-mind-management/ Ep. 238: How (and Where!) to find Motivation: https://getyourgoal.com/podcasts/238-find-motivation/ Ep. 73: The BEST FEELING: https://getyourgoal.com/podcasts/73-best-feeling/ Ep. 26: Learning to Trust Yourself: https://getyourgoal.com/podcasts/26-trust-yourself/ Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You're doing all the right things to lose weight – journaling, eating your calories, exercising, drinking water, and getting to bed on time. But somehow, the scale just keeps staying the same! Or maybe you've been on this journey for a while, and (you know…technically speaking) you are losing weight, but it's just SO slow. So you keep looking around for a way to fix your problems, and you're honestly ready to just give up, because NOTHING'S WORKING. But don't quit yet, my friend, because in this week's episode of the Get Your GOAL Podcast, I've got three powerful strategies for moving forward when it feels like nothing is working. WHAT YOU'LL LEARN: Why it FEELS like nothing's working (even when it is) The science of what ACTUALLY works, and Three practical things to DO to get moving toward your weight loss goal My friend, just because nothing's working right now doesn't mean you're destined to stay this weight forever. With the combination of strategy and mindset laid out in this episode, you'll be well on your way to getting your goal! RESOURCES MENTIONED: Ep. 232: Exercising for Weight Loss: https://getyourgoal.com/podcasts/232-exercising-for-weight-loss/ Ep. 89: Mind Management: https://getyourgoal.com/podcasts/89-mind-management/ Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Losing weight to only gain it right back has got to be one of the hardest parts of a weight loss journey, am I right? It can make you fearful of taking a vacation (what if I gain the 10 pounds back again?), or red with anger when the scale is fluctuating (why can't the weight just stay off?), or resigned to not staying at your goal once you get there (why bother if I'm just going to put it back on?). But what does gaining weight really mean? Is the higher number you see on the scale truly a bad thing? In this week's episode of the Get Your GOAL podcast, I'm sharing my personal weight loss and gain (and loss and gain and loss and gain!) story, dispelling some common fears and anxieties that clients have about weight gain, and offering actionable advice about how to move forward with your weight loss, even if you gain. WHAT YOU'LL LEARN: Why weight gain ISN'T the end of the world What you're ACTUALLY afraid of (it's not the scale!), and What to DO to guarantee that you won't be bothered by weight gain ever again Don't let the idea of gaining weight stop you from getting to your goal – listen now to move forward with confidence in your weight loss journey. RESOURCES MENTIONED: Episode. 235: Your Weight is a Number: https://getyourgoal.com/podcasts/235-weight-is-a-number/ Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You're doing all the right things to lose weight – managing your mind, eating your calories, drinking your water, getting your sleep, and exercising daily – but the scale keeps bouncing around the same number. It's been weeks, maybe even months, since you've really lost any weight, and you're ready to give up. Ugh, you're STUCK! But what if you're not? And what if there's a simple path forward that'll get the scale moving again (because there is, and I'm going to tell you all about it)? On today's episode of the Get Your GOAL podcast, we're exploring “stuckness,” and I'm sharing my personal story of being stuck on my weight loss journey, the science of weight loss plateaus, and the practical steps you can take today to get UN-STUCK. WHAT YOU'LL LEARN: How to know if you're actually STUCK Why you might THINK (and FEEL) that you're stuck, and What to DO to get yourself un-stuck and start losing weight again Getting STUCK feels super frustrating, but it doesn't mean you'll be this weight forever. Listen now for fresh inspiration on how to get UN-STUCK and start moving forward on your weight loss journey. RESOURCES MENTIONED: Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/ Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

You're ready to lose weight this year once and for all - yay! But are agonizing over what your daily calorie target should be? You're not alone! Every website, app, and fitness trainer on the planet wants to offer you a different number, and they all claim to work. Plus you've heard for years that you need to “eat less and move more,” so anything over 1200 calories must be wrong. Right? Today's episode of Get Your GOAL podcast will help you clear up your calorie confusion with a simple formula to calculate your ideal number, the science to back it up, and the mindset shifts that'll help you stick to it. WHAT YOU'LL LEARN: When your calorie target DOESN'T MATTER and when it DOES Why NOBODY can tell you an exact calorie target with certainty, and What to DO to get out of calorie confusion and forward to your weight loss goal Calorie confusion is a sticking point for so many women over 50 trying to lose weight, but it doesn't have to be a problem for you. Listen now to tackle your calorie target with confidence. (Don't wanna listen? Access the transcript here: https://docs.google.com/document/d/1Q7wvdA1zyLWuneIF77pGUCgi7hW7M0KTRSetEkQuaEo/edit?usp=sharing) RESOURCES MENTIONED: Download The 5-0 Method here: https://pahlabfitness.com/programs/the-5-0-method/ Join the Get Your GOAL Mastermind group: https://getyourgoal.pahlabfitness.com/ Ep. 73: The Best Feeling: https://pahlabfitness.com/ep-073-the-best-feeling/

So, you've made your New Year's Resolutions, but now you're wondering how to KEEP them all year long – and, my friend, I've got you covered. On today's episode of the Get Your GOAL podcast, I'm sharing my five best tips that'll lead you directly to success in 2023. (Oh, and if you haven't actually made those resolutions yet? I have so. many. episodes. to help you out! The “Get Your GOAL” name is new, but some version of this podcast has been around for FIVE years of resolution-setting.) WHAT YOU'LL LEARN:

Are you feeling the “New Year, New YOU” vibe, now that it's 2023? Me, too! This is the year that YOU can achieve your weight loss goal, once and for all. But how will you do it? This week on the Get Your GOAL with Pahla B podcast, we're digging into what it's going to take to lose weight this year, why you might be struggling with doing all the things, and – most importantly – how to move forward to success. Plus I'm sharing some behind the scenes of the “new me” that I'm creating this year, right along with you! HOW YOU'LL LOSE WEIGHT AND WHAT YOU'LL LEARN IN THIS EPISODE:

Do you believe in MAGIC? I definitely don't. Except, of course, when I do. Which is to say that I believe we are all born with MAGIC inside of us, and have the ability to create any kind of MAGIC we want in the world. Dive deep with me today on the very last episode of the Fitness Matters podcast (which will be the Get Your GOAL with Pahla B podcast next week!), as we uncover the secrets of your MAGIC. WHAT YOU'LL LEARN:

This week on the Fitness Matters podcast, I've got a special replay of this month's Wellness Over 50 Book Club (in partnership with Chirp Audiobooks). Enjoy a fun and feisty conversation about Hillary McBride's self-help tome, “The Wisdom of Your Body.” RESOURCES MENTIONED: Join the Get Your GOAL Mastermind group: https://pahlabfitness.com/get-your-goal/

We're diving in with a juicy topic today: how to keep going on your weight loss goal when you'd kind of like to let it go for a while. And no, we're not talking about how to increase your willpower or force yourself to do tasks you don't want to do. Instead, here on the Fitness Matters podcast, we're always finding ways to manage our MINDSET around tough topics! WHAT YOU'LL LEARN: