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Do you get started on your goals with gusto and then fizzle out along the way, suddenly finding yourself off-track or out of motivation? You know what you should be doing to make it to the finish line, but instead you’re doing the opposite. What’s this all about? Is it self sabotage, or something else? On today’s episode of the Fitness Matters podcast, we’re peeling back the layers of the sabotage onion and getting to the heart of the matter, so you can get back on track to your goal! WHAT YOU’LL LEARN: 👉 The REAL PROBLEM with self sabotage (it’s not what you’re doing) 👉 The FEELING that’ll help you stop self sabotage in its tracks 👉 An even BETTER WAY of tackling the sabotage problem, plus 👉 A *BONUS* conversation about self judgment RESOURCES MENTIONED: Ep. 211: The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/ Ep. 032: How to CHANGE https://pahlabfitness.com/how-to-change/ Ep. 239: Your Self Concept https://pahlabfitness.com/ep-239-your-self-concept-the-fitness-matters-podcast-with-pahla-b/ Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/ Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too! (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1zE6O7u0R9L_0ePHYWl_SsZQssjCgC0xVheGqDQUGWtg/edit?usp=sharing) Was this podcast helpful for you? Be sure to SHARE it with your friends! 💛

Have you ever struggled with your self worth? Or wondered why you don’t feel better when you lose the weight or make more money? Then this one’s for you! (Actually, they’re all for you – even if you don’t worry about your self worth!😄) On today’s episode of the Fitness Matters podcast, we’re taking a deep dive into what “worthiness” means, and how it affects you every day. WHAT YOU’LL LEARN: 👉 The difference between your WORTH and your SELF WORTH 👉 Why LOSING WEIGHT or buying your dream house doesn’t increase your self worth 👉 Where to look and WHAT TO DO to *actually* improve your self worth Ready to feel better? Let’s GO! RESOURCES MENTIONED: Join my email list to be invited to the next LIVE Q+A: http://pahlabfitness.com/email/ The 5-0 Method, Weight Loss for Women over 50: https://pahlabfitness.com/weight-loss-over-50/ Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/ Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/ Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too! (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1SEy-i_O1h_BQJqPMaLtV432U5cuepItPNkHadZbv4M0/edit?usp=sharing) Enjoy the podcast? Be sure to SHARE it with your friends! 💛

Sometimes it just seems impossible to get to your goal weight, doesn’t it? Like everything (including menopause, your coworkers, society and your body!) is conspiring against you. But I’m here today with some fantastic news: YOU CAN LOSE WEIGHT. And I’ll show you how! On today’s episode of the Fitness Matters podcast, we’re picking apart this (erroneous) idea that you can’t lose weight, and I’m sharing a couple of simple truths that will put you on the path to success. WHAT YOU’LL LEARN: 👉 What’s HOLDING YOU BACK (it’s not what you think) 👉 How the very word “can’t” is STALLING YOUR PROGRESS 👉 Where this problem showed up in MY LIFE (even after I became a Life Coach!), and 👉 The super simple SOLUTION that you can implement today Let me say it again: you can lose weight. Are you ready to learn HOW? Let’s go! RESOURCES MENTIONED: The 5-0 Method (my free eBook with everything you need to know to lose weight over 50): https://pahlabfitness.com/programs/the-5-0-method/ Ep. 089: Mind MANAGEMENT: https://pahlabfitness.com/ep-089-mind-management/ Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/ Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too! (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1YMfqP7F0ImX5BqvimwygccMngk8RfpUwTO1lgD4p8eU/edit?usp=sharing) If you enjoyed this episode of the podcast, SHARE it! 💛

Have you been trying to figure out how to STOP SNACKING? Then this is the podcast episode you’ve been waiting for – with practical tips and the mindset shift that makes it possible. Today on the Fitness Matters podcast, we’re chatting about HABITS we’d like to break (like snacking when you’d rather not), and HOW to break them. You’ve probably noticed that *making yourself* stop doing something feels terrible, and doesn’t really last. But the process I’m sharing today will change how you THINK (and FEEL) about your habits, so you can STOP any time you want to. WHAT YOU’LL LEARN: 👉 WHY we do things we don’t consciously want to do 👉 HOW to change what you’re doing, and 👉 The SECRET SAUCE that makes it stick RESOURCES MENTIONED: The BUZZ (Fitness Mindset Matters): Please STOP Eating SNACKS https://youtu.be/mrSlT-X4j40 The 5-0 Method (my FREE weight loss program for women over 50) https://pahlabfitness.com/ Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/ Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too! (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/17-NaB7gKnHJ4-qnjBZoMT3rOuxsagS_Ta5xRw02c53M/edit?usp=sharing) Loving the Fitness Matters podcast? SHARE it! 💛

You know what the hardest part of LOSING WEIGHT is? All of it! So let’s talk about that. On today’s episode of the Fitness Matters podcast, I’m sympathizing with how hard it feels to get your goal, and clarifying (for both of us, really…) WHY losing weight feels hard and what we can DO about it. WHAT YOU’LL LEARN: 👉 The SKILLS you need to lose weight (and it’s not counting calories or doing deadlifts) 👉 How the TWO-STEP TOOL can help you get started 👉 Why your brain WANTS this process to feel hard 👉 How the work isn’t done, even when you’re DONE LOSING WEIGHT KEY TAKEAWAY: This doesn’t have to feel easy for you to be good at it. My friend, this inspiring episode is not going to convince you that losing weight is easy if you “just think happy thoughts” (because that’s never true), but it will give you the tools and the insights to move forward and do the hard thing. So, let’s go! RESOURCES MENTIONED: Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/ Ep. 239: Your Self Concept https://pahlabfitness.com/ep-239-your-self-concept-the-fitness-matters-podcast-with-pahla-b/ The 5-0 Method, Weight Loss for Women over 50 https://pahlabfitness.com/weight-loss-over-50/ Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1XvMA1NbKU9-pfU1k8TGZdp85TWE6GJ2Roc7SlYG3BZs/edit?usp=sharing) Was this helpful for you? SHARE the podcast with your friends! 💛

Have you ever found yourself pining for the good ol’ days? Idealizing those times when you used to be able to do things that would get certain results, or when you used to feel better, or when everything was so much easier than it is now? My friends, we all get stuck in the past sometimes, and even spend time thinking that our lives from here forward are inevitably going to be worse. But is that actually true? (And – more importantly, for my beautiful Bs who are working on managing their minds – is that thought helpful?) Today’s episode of the Fitness Matters podcast will help you step out of being stuck in the past, and step forward into your brilliant future, where you can achieve any goal you want. WHAT YOU’LL LEARN: 👉 THE PROBLEM with thinking things used to be better 👉 WHY your brain will always look to the past 👉 THE FIRST STEP to feeling better now and in the future, and 👉 HOW TO actually get started KEY TAKEAWAY: When you are unclear about where you are going, you’ll be stuck in where you’ve been. You guys, this revelatory episode can help you with finding a healthy weight, making peace with menopause, aging gracefully, and so much more. Are you ready to dig in? Let’s GO! RESOURCES MENTIONED: FOLLOW the Pahla B Wellness Over 50 Book Club: https://chirpbooks.com/pahla Ep. 040: Stop Thinking Positively https://pahlabfitness.com/stop-thinking-positively/ JOIN the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1WnmK_eN_bg5v7NPUlnhpneme2aH8bZ3XSZDAHkSlNlY/edit?usp=sharing) Know somebody else who’s stuck in the past? SHARE this podcast with them! 💛

I’ve got a new episode of the Fitness Matters podcast for you today, and this one’s going to help you bust through a barrier you might not even know you have! We’ve all got negative self-talk in our heads, but do you worry that some of your thoughts are… too negative? Like, you’d really rather not think about them at all? Then I’ve got great news (plus some practical, put-it-to-use-today advice) for you! WHAT YOU’LL LEARN: 👉 How to SEPARATE YOURSELF from your negative thoughts 👉 Why your brain is SUPPOSED TO think terrible things 👉 Why ugly thoughts FEEL SO BAD, and 👉 Why none of this has anything to do with WHO YOU ARE or WHAT YOU CAN DO RESOURCES MENTIONED: Ep. 089: Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/ Ep. 211: The COMPASSIONATE Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1nDgtb6MV1tC_Fxk_H_zL6F3fCfCJDws1JMPnaaLUYo0/edit?usp=sharing) Find the Fitness Matters podcast helpful? SHARE it! 💛

Before you even watch this replay, I’m officially inviting you to the next LIVE Wellness Over 50 Book Club (in partnership with Chirp Audiobooks) event, because it’s going to be even more fun with YOU there! 💛 Head over to chirpbooks.com/pahla and press the “Follow” button to register for upcoming events, get access to previous month’s picks and new ones when they’re chosen, and to get notified when books are discounted. This time around, we read/listened to “The Kindness Method,” by Shahroo Izadi and the conversation got lively as we chatted about the author’s self-help advice, listening to books with a “homework” component, and the practice of journaling on unlined paper. My friends, I don’t read these books before choosing them for the book club, and that means there’s a fun element of surprise for us all at the LIVE events – will we like the book and find it useful? Who knows! (Spoiler alert: this one was terrific.😄) Enjoy the replay and share your thoughts about “The Kindness Method” with me on YouTube, Facebook or Instagram! PREVIOUS BOOK CLUB REPLAYS: “Hormonal,” by Eleanor Morgan: https://pahlabfitness.com/ep-229-pahla-bs-book-club-reads-hormonal-the-fitness-matters-podcast-with-pahla-b/ “Live the Best Story of Your Life,” by Bob Litwin: https://pahlabfitness.com/ep-225-pahla-bs-book-club-reads-live-the-best-story-of-your-life-the-fitness-matters-podcast-with-pahla-b/ “How Emotions are Made,” by Lisa Feldman Barrett: https://pahlabfitness.com/ep-221-pahla-bs-book-club-reads-how-emotions-are-made-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/ “The Gifts of Imperfection,” by Brene Brown: https://pahlabfitness.com/ep-216-pahla-bs-book-club-reads-the-gifts-of-imperfection/ “The Menopause Manifesto,” by Dr. Jen Gunter: https://pahlabfitness.com/ep-212-pahla-bs-book-club-reads-the-menopause-manifesto/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Love it? SHARE the podcast! 💛

Are you ready to STOP STARTING OVER, and just get on with the business of losing weight for the last time? Then this podcast is for you! We’ve all been there: things are going so well at the start of the journey to our goal weight, and then - BOOM! - life happens and we feel totally derailed. And when we can finally wrap our head around thinking about losing weight again, it seems like we’re starting from scratch. But in today’s episode of the Fitness Matters podcast, we’re going to turn that narrative around. My friend, no matter how long you’ve been “away” from your goal, you are still aiming directly for it, when you use this simple process. WHAT YOU’LL LEARN: 👉 The 3-step DECISION-MAKING process that changes everything 👉 How to BE SKEPTICAL without being critical 👉 How (and when) to check on your RESULTS RESOURCES: Get to YOUR goal with the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/ Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too! How to Stop Starting Over (The Let’s RUN Podcast): https://pahlabfitness.com/2-mile-indoor-walk-run-how-to-stop-starting-over-30-minute-walking-workout/ Starting Over (The Let’s RUN Podcast): https://pahlabfitness.com/starting-over/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1dwLuLkZ7tn3QnsBIgSyRlEsxNSOMDoaobFwDMMJkSRw/edit?usp=sharing) Be sure to SHARE the podcast with your friends and family! 💛

Have you ever tried to answer the question “Who am I, really?” Then this episode of the Fitness Matters podcast is for you! We’re taking a brief peek into the idea of your SELF CONCEPT to explore how we make changes in our lives (i.e., lose weight, make more money, find loving relationships, and much more). This foundational episode is a must-listen! WHAT YOU’LL LEARN: 👉 What your SELF CONCEPT is 👉 Why your SELF CONCEPT is important, and 👉 Why you might want to change your SELF CONCEPT RESOURCES MENTIONED: Other FOUNDATIONAL Podcast Episodes (playlist on YouTube): https://youtube.com/playlist?list=PLFcBoQjnPd4zwr61tCUX6pu4UMusIYKNw Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1Xnn5TaShcdLv6FDN6R1dLtuhPJSUkBJ2V5zuvhklUOY/edit?usp=sharing) Love it? SHARE it! Thanks for spreading the word about this podcast! 💛

I’ve got some good stuff for you today. Of course you want the MOTIVATION to go after your goals, but do you know how to find it? I mean, some days it just feels so elusive and out of reach, right? My friend, when you understand what motivation is (and what it’s not), you’ll have both feet on the path to success! In today’s episode of the Fitness Matters podcast, we’re all about MOTIVATION - finding it, keeping it, having it and using it. I’m sharing a couple of simple secrets, so YOU can have all the motivation you want, whenever you want it! WHAT YOU’LL LEARN: 👉 WHAT motivation actually is (it’s probably not what you think!) 👉 WHERE motivation comes from, and 👉 HOW to access it any time, day or night Ready to get MOTIVATED? Listen now, and LET’S GO! Follow the Pahla B Wellness over 50 Book Club at http://chirpbooks.com/pahla and get 50% off your first purchase with the code PAHLA50. Register for our LIVE conversation about this month’s pick - The Kindness Method by Shahroo Izadi - on Tuesday, June 14th at 3 pm PDT here: https://bit.ly/JUNEBookClub RESOURCES MENTIONED: Link: Ep. 045: How I Journal for Success https://pahlabfitness.com/how-i-journal-for-success/ Link: Ep. 008: Goal Language https://pahlabfitness.com/goal-language/ Join the Get Your GOAL Coaching + Accountability group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1p3ak3i48S0_lyQKUPxDL9YQ6T_PWDb7iJJxkrdCbYyY/edit?usp=sharing) Wanna give the gift of MOTIVATION to somebody you love? SHARE the podcast with your friends and family! 💛

Can you imagine what it would be like to have complete belief in getting to your goals🏆? No, for reals, that’s an actual question. And if you don’t already have that UNSHAKEABLE BELIEF in yourself, this podcast will show you how! My friends, in today’s episode of the Fitness Matters podcast, I’ve got 6 PRACTICAL STEPS detailing how to change your mindset and harness your incredible power to get where you want to go with weight loss or any other GOAL you have. WHAT YOU’LL LEARN: 👉 Why ELIMINATING SELF DOUBT is not the key to getting what you want 👉 How BUILDING A RELATIONSHIP with yourself creates a foundation for success 👉 The secret power of VISITING THE FUTURE every day 👉 Why FEELING YOUR FEELINGS all the way through is at the heart of this work It’s true: learning how to change your mindset is as simple as following this proven formula. Tune in🎙️ now, and let’s GO! Follow the Pahla B Wellness over 50 Book Club at http://chirpbooks.com/pahla and get 50% off your first purchase with the code PAHLA50. Register for our LIVE conversation about this month’s pick - The Kindness Method by Shahroo Izadi - on Tuesday, June 14th at 3 pm PDT here: https://bit.ly/JUNEBookClub RESOURCES MENTIONED: Ep. 032 How to Change https://pahlabfitness.com/how-to-change/ Ep. 034 What You Control https://pahlabfitness.com/what-you-control/ Ep. 045 How I Journal for Success https://pahlabfitness.com/how-i-journal-for-success/ Ep. 040 Stop Thinking Positively https://pahlabfitness.com/stop-thinking-positively/ Ep. 039 Feelings https://pahlabfitness.com/feelings/ Ep. 098 Food Regret and Shame https://pahlabfitness.com/ep-098-food-regret-and-shame/ Ep. 026 Learning to Trust Yourself https://pahlabfitness.com/learning-to-trust-yourself/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the full transcript here: https://docs.google.com/document/d/1IqgkCNEFqS6YYA4-bGe1FzqltCJ5Jf9RMmrDqg67Gg0/edit?usp=sharing) Have friends who could benefit from this podcast? SHARE it with them! 💛

Are you in need of a little motivation to continue with your weight loss journey? Then you’ve come to the right place! On today’s feel good episode of the Fitness Matters podcast, we’re chatting about how to keep moving forward, all the way to the FINISH LINE. (Okay, there’s still some theory and application of thought work tools, too, but this one’s mostly a pep talk!) WHAT YOU’LL LEARN: 👉 What to do with a BLURRY WORRY 👉 How to set EFFECTIVE GOALS 👉 What it means to HAVE A GOAL 👉 Lessons I’ve learned from RUNNING that are applicable to ANY GOAL Follow the Pahla B Wellness over 50 Book Club at http://chirpbooks.com/pahla and get 50% off your first purchase with the code PAHLA50. Register for our LIVE conversation about this month’s pick - The Kindness Method by Shahroo Izadi - on Tuesday, June 14th at 3 pm PDT here: https://bit.ly/JUNEBookClub RESOURCES MENTIONED: Being HEALTHY | Let’s RUN Podcast: https://pahlabfitness.com/being-healthy/ Ep. 211: The Compassionate Observer: https://pahlabfitness.com/ep-211-the-compassionate-observer/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1n56B9i5UvywAlI6uq2_wr7GhjkyNPndfcNqjR-ASuKg/edit?usp=sharing) Love the Fitness Matters podcast? SHARE it! 💛

My friends, do you realize that you hold ALL the power💪 to get what you want out of life? The simple truth is that WEIGHT LOSS success is yours for the taking once you learn THIS essential skill. In today’s episode of the Fitness Matters podcast, we’re loosening the grip of the bathroom scale, and putting the power of weight loss in your hands! WHAT YOU’LL LEARN: 👉 WHAT is creating the frustration you feel when you weigh yourself 👉 HOW OFTEN (and why) to weigh yourself 👉 EXACTLY HOW to reclaim your power from the scale Ready to get the results you want? Listen now, and LET’S GO! RESOURCES MENTIONED: The Fitness Matters Podcast Youtube channel https://www.youtube.com/c/TheFitnessMattersPodcast Ep. 009 Facts Vs. Opinions https://pahlabfitness.com/facts-vs-opinions/ The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/ Ep. 211 The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/ Ep. 034 What You Control https://pahlabfitness.com/what-you-control/ Ep. 089 Mind Management https://pahlabfitness.com/ep-089-mind-management/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1YsxEJTnSjD7wWpHu3QIN7XMH3QLn99yT5FyK06mMH7A/edit?usp=sharing) If you enjoyed this podcast, be sure to SHARE it with your friends! 💛

If you’ve listened to The Fitness Matters podcast before, you likely know that mindset🧠 is an important part of WEIGHT LOSS. But did you know that it’s THE secret sauce🍲 to getting to a healthy weight? In today’s episode, we’re cracking open🥚 this topic, and answering all the questions you didn’t even know you had! WHAT YOU’LL LEARN: 👉 What mindset work actually IS 👉 What mindset work ISN’T 👉 The BENEFIT of thinking negatively (for reals!) 👉 How to CREATE a mindset on purpose that gets you to your goal You have the POWER💪, my friends, to cook up the results you deserve – for weight loss or anything else in your life. And I’m excited to share the recipe with you! (You didn’t think I could take the “secret sauce” thing this far, did you?🤣🤣) Ready to get in the kitchen? Let’s GO! RESOURCES MENTIONED: Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/ Ep. 069: What is Mindset? https://pahlabfitness.com/ep-069-what-is-mindset/ Ep. 040: Stop Thinking Positively https://pahlabfitness.com/stop-thinking-positively/ Ep. 211: The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/ Ep. 084: What is a Thought? https://pahlabfitness.com/ep-084-what-is-a-thought/ Ep. 032: How to Change https://pahlabfitness.com/how-to-change/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1tL7x66Wm13iQIMmuq33g0_oaEyDGrt4JPdNBCAzEkCc/edit?usp=sharing) Have friends who are on a weight loss journey too? SHARE the podcast! 💛

Wanna know how you can become your VERY BEST SELF🥇? It’s not just what you’re doing, but who you’re spending time with and how you’re celebrating your SUCCESS that makes all the difference! In today’s episode of the Fitness Matters podcast, we’re chatting about the process of NORMALIZING SUCCESS - why it matters, how to do it, and who it affects (because it’s not just about you!) - on your way to living the life of your dreams. Wanna know more? Tune in now, and let’s GO! (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1s7x7PIWf5Jg1PA6Jhq98FPxL2yFXZAdYdWzXS0bpF8I/edit?usp=sharing) RESOURCES MENTIONED: Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Invite💌 your friends to their own SUCCESS by SHARING this podcast! 💛

It’s a question you think you know the answer to: How much do you have to EXERCISE to LOSE WEIGHT? But, my friends, the science might surprise you! On today’s episode of the Fitness Matters podcast, we’re taking a deep dive🌊 into the fascinating topic of exercise, and how it helps (or hinders) your WEIGHT LOSS journey. I’m dispelling some common myths (spoiler alert: you don't have to spend hours in a gym to get to a healthy weight!) and sharing how our incredibly smart bodies use energy🔌 and deal with stress😟 – key factors in helping us reach our goal🏆. If you’re ready to learn more about exercising for WEIGHT LOSS, you definitely want to hear this one! Let’s GO! (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1hvoa1XoB3or4ivZNNhGkS9wM3GJe-kytatxIB4o4w4I/edit?usp=sharing) RESOURCES MENTIONED: Ep. 089 Mind Management https://pahlabfitness.com/ep-089-mind-management/ Ep. 211 The Compassionate Observer https://pahlabfitness.com/ep-211-the-compassionate-observer/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Love the podcast? SHARE it with your friends! 💛

Did you know that we have about 60,000 thoughts💭 a day, and that research shows the majority of those thoughts are considered negative? It’s overwhelming to think about all those BAD THOUGHTS, right? Well, fasten your seatbelts, friends, because we’re in for a wild ride🎢 in today’s episode of the Fitness Matters podcast! We’re tackling the topic of BAD THOUGHTS with a conversation about pleasure, pain, and the most powerful phrase in the English language. Plus we’re doing a live exercise together that will change everything you think about your BAD THOUGHTS. Are you ready for this one? Let’s GO! (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/15Ni6eCltO0qbIyVq2-kCFdQ8u22C_pFkdWW1VSr3Pls/edit?usp=sharing) RESOURCES MENTIONED: Ep. 009: Facts Vs. Opinions https://pahlabfitness.com/facts-vs-opinions/ Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/ Ep. 008: Goal Language https://pahlabfitness.com/goal-language/ Ep. 098: Food Regret and Shame https://pahlabfitness.com/ep-098-food-regret-and-shame/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Have a friend who wants to flip🤸‍♀️ the switch on “bad thoughts?” SHARE the podcast! 💛

Have you ever thought that you were being judged by someone🤔? You may have felt defensiveness, defeat, and–ugh!--unworthiness. Tough stuff, right? Handling CRITICISM is one of the thorniest🌹 things we face in life. But in today’s episode of the Fitness Matters podcast, I’ve got some great news about your ability to feel amazing in the face of your critics! So we’re tackling this topic from all angles, including: Understanding what criticism IS Recognizing our FEELINGS when hearing someone’s opinion Adopting STRATEGIES for handling those feelings Learning cool NEW WORDS like “metacognition”😎 And of course there are a couple of personal stories thrown in, too, because we’ve all had to face some CRITICISM in our lives. Are you ready to feel better about how you’re handling it? Let’s go! (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1okcQER8cP977NPBOy6gp5ibla9Cvkq3AZn0gMRUrf8U/edit?usp=sharing) RESOURCES MENTIONED: Ep. 009 Facts vs. Opinions https://pahlabfitness.com/facts-vs-opinions/ Ep. 089 Mind MANAGEMENT https://pahlabfitness.com/ep-089-mind-management/ Ep. 098 Food REGRET and SHAME https://pahlabfitness.com/ep-098-food-regret-and-shame/ Ep. 034 What You CONTROL https://pahlabfitness.com/what-you-control/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ Be sure to SHARE this podcast with family and friends! 💛

Are you ready for a great conversation about a fascinating book? Because that’s what we’ve got on tap for the Fitness Matters podcast today: Pahla B’s Wellness Over 50 BOOK CLUB reads “Hormonal” by Eleanor Morgan. From the publisher’s description: Hormonal explores everything from contraception to PMS, in relation to anxiety, depression and taboos about hysteria and the ‘hormonal’ woman. It is a compelling portrait of the modern landscape of women and health, showing us how to navigate stigma and misinformation. My friends, this fun and eclectic chat covers a range of opinions about the book, womanhood, menopause and much more - and I’d love to hear your opinion, too! Go to chirpbooks.com/pahla and press “Follow” to join my book club, see past months’ picks and stay up to date with the latest conversations. Oh, and there are great discounts on audiobooks with no monthly subscription fees, too! RESOURCES MENTIONED: Link: The 5-0 Method https://pahlabfitness.com/programs/the-5-0-method/ Join the Get Your GOAL Coaching + Accountability Facebook group: https://pahlabfitness.com/get-your-goal/ If you learned something new today, SHARE the podcast with your friends! 💛