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: 👉 One of the best FEELINGS to move you forward to your goal 👉 Why you should treat DAYDREAMING like a skill worth learning 👉 What you’ll need to LET GO of, and 👉 Where to spend your TIME effectively RESOURCES MENTIONED: Download The 5-0 Method here: www.getyourgoal.com Join the Get Your GOAL Mastermind group: www.getyourgoal.com Turn Your RESOLUTIONS into REALITY: https://pahlabfitness.com/resolutions-walking-workout/ Ep. 5: Making Successful RESOLUTIONS, Part One: https://pahlabfitness.com/successful-resolutions-one/ Ep. 6: Making Successful RESOLUTIONS, Part Two: https://pahlabfitness.com/successful-resolutions-two/ Ep. 57: 2021 RESOLUTIONS: https://pahlabfitness.com/2021-resolutions/ Ep. 58: 2021, Part II: Time-Bound RESOLUTIONS: https://pahlabfitness.com/time-bound-resolutions/ Ep. 217: 2022 GOALS: https://pahlabfitness.com/ep-217-2022-goals-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/ Thanks for listening! 💛

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: 👉 Why weight loss is DIFFERENT now that you’re menopausal 👉 What’s REALLY stopping you from eating, sleeping, or exercising for weight loss 👉 Why you need strategy AND troubleshooting tools, and 👉 The resource that solves EVERYTHING RESOURCES MENTIONED: Download the newly reimagined 5-0 Method here: www.getyourgoal.com Join the Get Your GOAL Mastermind group: www.getyourgoal.com (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1fFQHDWu1x_342p4lVjbbUy6NXW9mMHYvwl3kNYSXbeg/edit?usp=sharing) Thanks for listening! 💛

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: 👉 Where MAGIC comes from 👉 How to harness your innate MAGIC 👉 Why you can’t give your MAGIC away (even when you try) 👉 Where to find your MAGIC RESOURCES MENTIONED: Join the Get Your GOAL Mastermind group: www.getyourgoal.com (Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1yWsl-tT7osyrniuK7OSXRq8ZYmywg0c5VtDZZjRq0MM/edit?usp=sharing) Thanks for listening! 💛

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: 👉 WHY we “let ourselves off the hook” when we’re out of our routine 👉 HOW to keep moving toward your weight loss goal 👉 WHEN you’ll really want to work on this RESOURCES MENTIONED: Ep. 264: Permission to Change https://pahlabfitness.com/ep-264-permission-to-change/ Ep. 232: Exercising for Weight Loss https://pahlabfitness.com/ep-232-exercising-for-weight-loss-the-fitness-matters-podcast-with-pahla-b/ Join the Get Your GOAL 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/1qm6F5wepuXIXZwMP3BINHRtboLLTbQqs0JGPmGVqarc/edit?usp=sharing) Thanks for listening! 💛

Today’s episode of the Fitness Matters podcast is short, sweet, to-the-point, and possibly exactly what you need to hear if you’ve been struggling to make the changes you desire in your life. WHAT YOU’LL LEARN: 👉 Why you’re SUPPOSED TO change 👉 Why change FEELS hard 👉 Where your PERMISSION TO CHANGE comes from Have you been waiting around for permission to change? The power is yours to grant it, my friend. Go make the changes you want to see in your life! RESOURCES MENTIONED: Join the Get Your GOAL 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/1UkGZoyDfp6kVlCPwUpt1GsBFK6nAYVTiIz9uAtDos1U/edit?usp=sharing) Thanks for listening! 💛

It happens to us all: you’ve had a great day and stayed on track with your calories, but then you sit down on the couch to relax for the evening and suddenly you can’t stop thinking about those chips in the pantry. You want to get to your weight loss goal, but also? You REALLY WANT THOSE CHIPS. And before you even know it, you’re over the day’s target by a couple hundred calories and can’t figure out WHY. Well, in today’s episode of the Fitness Matters podcast, we’re exploring that seemingly unavoidable drive to overeat, and I’ve got the goods on how to free yourself from it once and for all. WHAT YOU’LL LEARN: 👉 The REAL REASON you find yourself overeating 👉 A peek into MY OVEREATING JOURNEY, and 👉 The 4-step PROCESS that works every time If you’re ready to get over the habit of overeating, I’m ready to show you how – let’s go! LINKS: The 5-0 Method, Weight Loss for Women over 50: https://pahlabfitness.com/ Ep. 097: How to Comfort Yourself Without Food: https://pahlabfitness.com/ep-097-how-to-comfort-yourself-without-food/ Ep. 087: Stress Eating: https://pahlabfitness.com/ep-087-stress-eating/ Ep. 074: Take Control of Your Eating: https://pahlabfitness.com/ep-074-take-control-of-your-eating/ Ep. 048: Dealing with Cravings: https://pahlabfitness.com/dealing-with-cravings/ Join the Get Your GOAL Mastermind 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/10z7m5nYhEr0Nh_1CSD2wzQroVDfRdIO66TheLNCZEi8/edit?usp=sharing) Can’t see the video? Click here to watch it on YouTube: Thanks for listening! 💛

It feels inevitable to gain weight during the holidays, doesn’t it? But let me assure you that you don’t have to! And on today’s episode of the Fitness Matters podcast, I’m diving in to clear up some myths about gaining weight and deliver practical, actionable advice for how YOU can handle your holiday season. WHAT YOU’LL LEARN: 👉 WHY gaining weight seems unavoidable 👉 HOW to lose weight without restricting yourself 👉 WHEN to start planning for success (hint: it’s now!) 👉 WHAT TO DO if your plans go sideways This incredible episode puts the power in your hands to create the holiday season you WANT, whether that includes weight loss or not! RESOURCES MENTIONED: Lose weight any time of year with The 5-0 Method: https://pahlabfitness.com/ Ep. 87: Stress Eating https://pahlabfitness.com/ep-087-stress-eating/ Join the Get Your GOAL Coaching Mastermind 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/1zZnhq7RpaYvo6vtZynxiRuEherxU18bteytVViHqcqg/edit?usp=sharing) Thanks for listening! 💛

So you’re working on weight loss, but you hate counting calories. Obviously, you’re just doomed to never lose weight, right? NOT RIGHT. In fact, today’s episode of the Fitness Matters podcast takes a deep dive into what’s really going on when you don’t want to count calories, and – the good stuff – what to do to fix it and get your goal anyway! WHAT YOU’LL LEARN: 👉 The PROVEN SCIENCE of weight loss (a/k/a, WHY calories matter) 👉 WHY you hate counting calories 👉 WHAT TO DO to unblock your brain and find a solution RESOURCES MENTIONED: The 5-0 Method (my science-backed weight loss resource for women over 50) https://pahlabfitness.com/ Ep. 257: How to Lose Weight https://pahlabfitness.com/ep-257-how-to-lose-weight/ Ep. 32: How to Change https://pahlabfitness.com/how-to-change/ How I Lost Weight at 49 (During Menopause!) https://pahlabfitness.com/how-i-lost-weight/ 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/1Vr3V-PJGUA_IRaeX7_0QOeZn54pcfcPUj0nkSeXw5WM/edit?usp=sharing) Thanks for listening! 💛

So, you’ve downloaded The 5-0 Method because you want to lose weight, but the water requirement seems like a LOT more than you’re currently drinking. Can you count coffee, tea, or soda in that daily target? (By the way, if you don’t already have The 5-0 Method – my free weight loss resource for women over 50 – you can grab it here: https://pahlabfitness.com/ ) My friend, this is the question I get asked more than any other, and on today’s episode of the Fitness Matters podcast I’ve got a thorough answer that covers everything you need to know (plus more!) about drinking water and losing weight. WHAT YOU’LL LEARN: 👉 The SCIENCE of hydration 👉 How DEHYDRATION shows up in your body (not just on the scale) 👉 What to DO if you can’t (or don’t wanna) drink your water target Ready to raise a glass (of water!) and get your weight loss goal? Tune in now! RESOURCES MENTIONED: The 5-0 Method, Weight Loss for Women over 50 https://pahlabfitness.com/ Ep. 089: Mind Management https://pahlabfitness.com/ep-089-mind-management/ Ep. 253: Guaranteed Weight Loss https://pahlabfitness.com/253-guaranteed-weight-loss/ Join the Get Your GOAL Coaching 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/1-MTI845WnQUZ1zqDyqdQ-NSYinLHwhPNt69jkJMiasQ/edit?usp=sharing) Thanks for listening! 💛

Have you been struggling to lose weight, and wanna know how long this is going to take? I’ve got the timeline for you, and some helpful advice to get you where you want to go! On today’s episode of the Fitness Matters podcast, we’re chatting about how long it took ME to lose 30 pounds, and what that means for YOU. WHAT YOU’LL LEARN: 👉 How FAST (or slow) you can expect to lose weight over 50 👉 Why you DON’T need to feel patient on your journey 👉 The UNEXPECTED thing that’s holding you back 👉 What to DO NOW to get unstuck RESOURCES MENTIONED: 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/1wIWnIbLRSDtpjZCVzumlbOCtpT_cDck6dldvt9c2r8w/edit?usp=sharing) Thanks for listening! 💛

Have you been thinking about adding meditation to your mindset journey? Or maybe the exact opposite – that meditation isn’t for you? Either way, you’re sure to be intrigued by the conversation in today’s Fitness Matters podcast! This replay of the Pahla B Wellness Over 50 Book Club event includes a fun chat about the book, “The Mindful Path to Self-Compassion,” by Christopher Germer, PhD. Have you read the book? What did you think? Be sure to grab our next pick – “The Wisdom of Your Body,” by Hillary McBride, PhD – and join the conversation in December! http://chirpbooks.com/pahla RESOURCES MENTIONED: 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! Thanks for listening! 💛

Are you looking for some advice about the best calorie counting app? Then this podcast is for you! Today on the Fitness Matters podcast, we’re chatting about all the decisions you’ll be making on your weight loss journey, and how to know for yourself which ones are the BEST. WHAT YOU’LL LEARN: 👉 Why other people’s OPINIONS aren’t as helpful as you think 👉 How there’s no such thing as making a WRONG choice 👉 Why I don’t use ANY calorie counting apps for myself RESOURCES MENTIONED: Ep. 253: Guaranteed Weight Loss https://pahlabfitness.com/253-guaranteed-weight-loss/ 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/1eiv0-2mTyeRG8PAkwEg8DBVW4xwUYJZz33o3MQB8LCc/edit?usp=sharing) Thanks for listening! 💛

It’s hard to navigate through all the hype on the internet about how to lose weight, right? That’s why I’m cutting straight to the bottom line – SCIENTIFIC FACTS – in today’s episode of the Fitness Matters podcast. And I’m breaking it down into the TWO THINGS you most need to know in order to successfully lose weight (especially when you’re over 50). WHAT YOU’LL LEARN: 👉 The SCIENCE of weight loss 👉 The DIFFERENCE (and similarities) between “being healthy” and losing weight 👉 The MISSING PIECE of most weight loss programs 👉 How MENOPAUSE changed everything RESOURCES MENTIONED: Download The 5-0 Method, Weight Loss for Women over 50 (free program) https://pahlabfitness.com/ 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/1vu4Ys2Rlvk03Jfnt5x8FHu-VHwVLcJK6N7OEGi-eTJs/edit?usp=sharing) Thanks for listening! 💛

You’re serving up a meal (or a snack) and think to yourself, “I want more.” Or you’re enjoying a workout and think, “I wish there were more like this.” Or you’re not getting the results you wanted from a program, and you’re disappointed because you thought there’d be “more” to it. Are you tired of generic advice to “embrace and be grateful for what you have” and want a practical solution to the problem of wanting MORE? Then you’re in the right place, because that’s what we’re serving up on today’s episode of the Fitness Matters podcast. WHAT YOU’LL LEARN: 👉 What you REALLY want when your brain asks for “more” 👉 The uncomfortable PROBLEM with “more” 👉 The SOLUTION to wanting “more” 👉 An ACTION PLAN for having enough RESOURCES MENTIONED: 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/1YWtOLCpAFNogLlukxb91d_cdev1Iv7wUUfDxpxNkqKc/edit?usp=sharing) Was this podcast helpful for you? Be sure to SHARE it! 💛

Have you been celebrating your Non-Scale Victories, but still not feeling satisfied with your progress? Then this message is for you! On today’s episode of the Fitness Matters podcast, we’re chatting–okay, honestly, I’m sort of ranting–about why NSVs aren’t doing you as much good as you think they are. And of course, I’ve got advice about what to do instead! WHAT YOU’LL LEARN: 👉 Why your NSVs don’t feel very good 👉 What you need to PRACTICE, and 👉 HOW to feel amazing about your success Ready to celebrate ALL of your wins? Let’s GO! 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/1G9-4_BRChITqgOtZ93sh4_KBuxUcR5daMQB_Y2ixWhQ/edit?usp=sharing) Don’t forget to SHARE the podcast with your friends who need this message! 💛