The Get Your GOAL Podcast

Pahla B

The Get Your GOAL podcast, hosted by certified weight loss life coach Pahla B, offers mindset tips and practical advice that will help you navigate your menopausal weight loss journey with facts and focus. Enjoy paradigm-shifting conversations and science-backed body talk that will help you thrive through "the change" and lose weight for the last time. Every week, we dive deep into the process of change and how to apply it to your life and your goal with simple, actionable steps. New episodes of the Get Your GOAL podcast are released on Sunday, and are available everywhere you listen to podcasts. Learn more about Pahla B at www.getyourgoal.com read less
Health & FitnessHealth & Fitness
Ep. 311: Stop "shoulding" on yourself
Oct 29 2023
Ep. 311: Stop "shoulding" on yourself
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/
Ep. 310: Sleeping for Weight Loss
Oct 22 2023
Ep. 310: Sleeping for Weight Loss
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/
Ep. 308: 6 Things I've Learned About Weight Loss
Oct 8 2023
Ep. 308: 6 Things I've Learned About Weight Loss
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
Ep. 307: 100% Consistency
Oct 1 2023
Ep. 307: 100% Consistency
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/
Ep. 306: Are You Doing Too Much?
Sep 24 2023
Ep. 306: Are You Doing Too Much?
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/
Ep. 305: How to Count the Calories in Your Homemade Meals
Sep 17 2023
Ep. 305: How to Count the Calories in Your Homemade Meals
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
Ep. 303: Three Tips to Start Losing Weight Today
Sep 3 2023
Ep. 303: Three Tips to Start Losing Weight Today
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/
Ep. 299: Answering Your Weight Loss Questions
Aug 6 2023
Ep. 299: Answering Your Weight Loss Questions
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/
Ep. 298  Why You Get Off Track (and What To Do About It)
Jul 30 2023
Ep. 298 Why You Get Off Track (and What To Do About It)
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/
Ep. 297: Your Mindset Isn't Bad
Jul 23 2023
Ep. 297: Your Mindset Isn't Bad
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/
Ep. 295: Are You Too Old to Lose Weight?
Jul 9 2023
Ep. 295: Are You Too Old to Lose Weight?
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/