Welcome to the Get Your GOAL podcast with Pahla B

If you’ve ever told yourself, “I’m working on my mindset, so why isn’t this goal happening yet?” — this episode is for you. We’re going beyond the feel-good phrases and straight into the truth: real brain rewiring doesn’t happen while you’re asleep listening to...

In this episode, we’re going beneath the surface of goal-getting and diving into the real, behind-the-scenes reason why certain goals feel so sticky and elusive — and how your self-concept, identity, and emotional resonance play a bigger role than strategy ever could....

Have you ever pondered what it means to want more? And what happens when you spend your life trying to pretend you don’t? Today, I’m reflecting on the complicated relationship many of us have with ambition — especially as women raised to be accommodating, humble, and...

For most of my life, I was ruled by my overthinking and stuck in never-ending loops of wanting to get things just right, taking forever to get anything done, and then judging and ridiculing myself afterward. In this episode, I’m sharing exactly how overthinking was...

You’ve already tried the plans, followed the formulas, and downloaded the freebies… but somehow, none of them stick. Today, I’m pulling back the curtain on why that is and how to finally stop following advice that doesn’t fit. From weight loss to business building,...

What if none of it was a mistake? In this deeply personal episode, I’m sharing where I’ve been, what I’ve learned, and why I’m finally done judging myself for the journey. If you’ve ever wondered whether your “wrong turns” were actually the path… this one’s for you....

Rather than white-knuckling your way through the holidays this year, let’s explore some of the unhelpful thoughts you probably have, that have created weight gain in years past, and start shifting into helpful thoughts that will change everything. Because this is the...

It literally does not matter what goal you’re aiming for, or how many other goals you’ve achieved in your life, the path to your current goal is and will always be littered with stuckness. It’s part of the journey. It’s expected. It’s inevitable. And as an ambitious,...

No matter what you’re doing in life, you will be better served by working WITH biology instead of against it. And here’s the thing to know about biology: we humans are always always always seeking pleasure and avoiding pain. So these journaling prompts are effective...

Isn’t it funny how we always think that giving something up is a bad thing? Like, when you saw the title of this podcast, you probably thought something like, “Oh, Pahla’s gonna tell me that she had to give up her favorite food, or that she gave up drinking wine.” Or...

No matter how close or far away you are from your goal weight, I know this topic is of deep interest to you. Everybody wants to be done losing weight, right? Right. And it’s my job as your personal weight loss life coach to dispel the internet myths and dispense the...

The truth is, your body is a walking, talking, thinking, blinking miracle. But maybe right now you don’t see it that way. So with this episode of the Get Your GOAL podcast, I’m taking you behind the scenes on my own self-love journey, including the ups and downs of...

My friend, I know that you can change. I know that you can hear what I’m about to tell you with an open heart. I know you can handle it, and use it to create what you want. I know you can lose weight. I know you can break out of your self-imposed limitations. I know...

Let’s paint a picture of what life looks like when you’re not just done losing weight, but really, truly, and absolutely finished.  These three things I’m sharing with you today didn’t just magically disappear from my life the day I hit my goal weight. In fact, they...

I am a woman who has engaged in all kinds of eating behaviors over the course of my lifetime. From way overeating, to way undereating, to comfort or boredom or stress eating. I’ve done the extreme restriction thing, and I’ve also done the “F it, I’m eating a bag of...

I know everybody and their weight loss coach tells you how you’ve gotta be consistent to reach your goals, and we all sort of acknowledge, like “Yeah, consistency is hard,” but nobody talks about why it’s so hard or what to do about it, other than using willpower or...

It’s no secret that I am a huge fan of journaling. In fact, I consider myself a journaling coach, a journaling mentor, and even a journaling teacher. I think a lot of us know that journaling is good for us, in that vague way that we know brushing our teeth is good for...

As I promised you last week, I’ve got another deep-dive Masterclass that I pulled up from the Pahla B archives. This one was called “Speed Up Your Results By Doing These Two Things,” and I know you’re going to find some real gems in here. I originally recorded this...

When I was preparing for this week’s episode of the Get Your GOAL podcast, I went back into the Pahla B archives to watch a Masterclass I had put on about eight or nine months ago. I knew I had made a couple of points in that class that I wanted to share with you on...

Letting go of your unhelpful thinking is a piece of the weight loss mindset puzzle that often gets overlooked. And I get it. I mean, it’s so much more pleasant to write affirmations to yourself on your mirror or to make gratitude lists or count your blessings or...

You’ve been trying to lose weight for a while. Months. Maybe even years. And in spite of your best efforts, the scale is either staying the same or bouncing around within a couple of pounds. Every time you weigh yourself, you’re feeling frustrated and doubtful. At the...

It’s true that weight loss never moves in a direct, straight line down, but you can achieve a continuous, consistent downward trend over time. The key? Understanding the body-based inputs you have complete control over (calories, water, sleep schedule, and exercise),...

I truly believe that the reason we human beings set goals for ourselves is to learn something deeper about our human experience. And the way we learn whatever it is we need to learn is by being challenged. Struggling. Getting stuck. And it’s my mission in life to help...

Feeling like you’re on a diet is optional, and the truth of it is that you’re far more likely to be successful at losing weight and maintaining it for life when what you feel is amazing. So, today I’m sharing four ways I used to feel like I was on a diet and exactly...

When you have blind spots (aka, mindset blocks), you are constantly slowing yourself down. But knowledge is power, my friend, and self knowledge – self awareness – is the greatest power of all. When you intentionally see yourself clearly, honestly, and without...

I have so much sympathy for how hard it can be to navigate through the endless amounts of junk information on the internet, so let’s start with a couple of basic facts about weight loss that can help you quickly spot other myths that I don’t mention here today on the...

Weight loss is a long game, and it’s driven by three things, in this exact order: number one, believing that you can, number two, eating in a slight caloric deficit over time, and number three, lovingly supporting your menopausal metabolism while you do numbers one...

Before we get into it, make sure you really take the time to hear the last word in the title of this episode: yet. While it may or may not be true that you’re not losing weight right now (and we’ll talk about how that might not even be true in reason number four!),...

The fact is, you can DO all the things to lose weight – which is to say, creating belief in yourself and eating in a slight caloric deficit over time, while supporting your menopausal metabolism with adequate hydration, sleep, and exercise – without FEELING like...

Mindset is basically just another word for belief or beliefs. Which is basically just another way of saying a thought or collection of thoughts that you’ve been practicing subconsciously and maybe haven’t challenged. We all have beliefs we’ve never looked at! And...

I get asked a lot about what to DO for weight loss – which makes sense, because I’m a weight loss coach! And of course I have a super simple framework called The 5-0 Method that tells you exactly what to do each day to lose all the weight you want and keep it off...

If you’ve been wondering about whether or not you’re ready to lose weight, wonder no more, my friend. Here’s are three simple signs that prove it’s time to lose weight for the last time: You notice yourself complaining about your weight You can spot a diet that’s not...

See if this sounds familiar: You’ve been wanting to lose weight for a while now, but there’s a part of you that feels really foolish about going on another diet in your 50s. I mean, how vain is that? It’s not like you’re going to go running around in a bikini at this...

You’ve gained and lost weight before, maybe even dozens of times, and you’re sick of it. You’re ready to be done with this dieting nonsense forever. But how does that even work? How do you lose weight for the last time? Like THIS. On this week’s episode, I’m going to...

This week’s episode of the Get Your GOAL podcast is super practical, with step-by-step instructions that’ll help you Make peace with your feelings Understand why they’re doing what they do, and Stop stress-, comfort-, or overeating permanently We’re covering a lot of...

You’re kind of afraid of writing certain things in your journal, aren’t you? Like it’s too personal, or too embarrassing, or too vulgar to put into writing. Maybe you’re afraid of writing in your journal at all. If you had a sibling read your diary when you were...

First and foremost, I offer you this: you’re always on track for weight loss. Every part of your journey – even the twists and turns and long stretches of not feeling like you’re losing weight – is getting you to your goal. And. I also have some really practical...

Before we talk about mindset, though, let’s clear up a little biology: today’s weight didn’t go up because of what you ate yesterday. Your body has billions of daily processes that affect the scale, and what you’ve recently eaten is only the tiniest fraction of that....

First a disclaimer: when I’m saying fast weight loss, I’m not writing a snake oil check that biology can’t cash. Your body has limits to what it can and will do. For a woman over 50, “fast weight loss” means losing something in the neighborhood of 1-5 pounds a month,...

Getting your brain onboard with weight loss and believing that you can lose weight is, hands down, the most important part of your weight loss journey. Your body doesn’t go anywhere your brain doesn’t go first. But the solution isn’t just chanting affirmations or...

Weight loss feels like such a “body thing,” and you’ve heard your whole life that it’s all about calories in and calories out, so if you want to lose one pound, you’ve gotta burn 3500 calories. But how come it’s never that easy in real life? Because sustainable,...

Wanting, wishing, and hoping you can lose weight this year is very different from actually being READY to lose weight. In this week’s episode of the Get Your GOAL podcast, we’re chatting about the “red flags” that indicate you’re not ready, as well as the signs that...

Losing weight is actually pretty simple, and it always comes down to two things. Number one, believing that you can, and number two, eating in a slight caloric deficit over time. My zone of genius is helping you with the belief piece. In my 20s, 30s, and 40s, I gained...

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.

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...

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...

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:...

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...

*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...

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...

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...

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,...

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...

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...

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 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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

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...

On the one hand, you definitely want weight loss 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...

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...

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...

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...

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...

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...

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...

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,...

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...

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?...

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...

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...

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...

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...

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...

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...

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’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...

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...

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...

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....

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. (Oh, and if you haven’t actually made those resolutions yet? I have so. many. episodes. to help you out! The “Get Your GOAL”...

Are you feeling the “New Year, New YOU” vibe, now that it’s 2023? Me, too! 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...

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. What You'll Learn: 👉  Where MAGIC comes from 👉 ...

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.”

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...

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...

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?...

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...

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...

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? My friend, this is the question I get asked more than any...

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! What You'll Learn 👉  How FAST (or slow) you can expect to lose weight over 50 👉  Why you...

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...

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...

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. What You'll Learn: 👉  The SCIENCE of weight loss 👉 ...

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...

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...

You know you’d like to change your mindset, but maybe the “HOW” of it still feels a little fuzzy. Well, never fear, my friend, because in today’s episode of the Fitness Matters podcast, we’re digging in with three QUICK + ACTIONABLE steps you can take today to manage...

Wouldn’t you *love* to have a guarantee that you can (and will) lose weight, and get to your goal? Like, wouldn’t it be amazing if there was a program, or a workout, or a way of eating, or SOMETHING that you knew for sure would get you there?  Well, here it is: it’s...

If there’s one part of the 5-0 Method that I get asked about the most, it’s the “mindset stuff,” and I get it! Starting a journaling practice can feel overwhelming. Where do you begin? What do you write? And – the big question – WHEN WILL I FEEL BETTER?? On today’s...

Wanna know my BEST weight loss mindset tips, and learn the secret to faster success? Then you’re in for a treat today! On this episode of the Fitness Matters podcast, I’m sharing the top six mindset pitfalls that might be holding you back from reaching your goals....

I’m here in your inbox today with a replay of this month’s Pahla B Book Club! This time around, we read/listened to “The Untethered Soul,” by Michael A. Singer, and enjoyed a fabulous conversation about the concepts presented in the book, along with how we have...

First, let me assure you that you are definitely making progress. That’s a given. But sometimes it’s hard to see, because of all the thoughts rattling around in your brain that are telling you otherwise! This is why the 5-0 Method – my FREE weight loss program,...

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...

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!) What You'll Learn 👉  The...

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!...

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. You’ve probably noticed that *making yourself* stop doing something feels terrible,...

You know what the hardest part of LOSING WEIGHT is? All of it! So let’s talk about that. 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...

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...

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:...

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! 💛  This time around, we read/listened to “The Kindness...

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...

Have you ever tried to answer the question “Who am I, really?”  Then this episode of the Fitness Matters podcast is for you! This foundational episode is a must-listen!  WHAT YOU’LL LEARN: 👉  What your SELF CONCEPT is 👉  Why your SELF CONCEPT is important, and 👉  Why...

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...

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...

Are you in need of a little motivation to continue with your weight loss journey? Then you’ve come to the right place! 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...

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. WHAT YOU’LL LEARN: 👉 WHAT is creating the frustration you feel when you...

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...

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...

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, I’m dispelling some common myths (spoiler alert: you don't have to...

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...

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...

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...

Do you ever feel like somebody’s circumstances make it easier for them to reach their goals? And that maybe if things were DIFFERENT for you, you could, too?  Friends, we’ve all been there. But you know what? When we feel DIFFERENT, we’re not moving toward the things...

Does the idea of PLANNING AHEAD make you a little uncomfortable?  Ditto for me, my friends!  I used to think I wasn’t good at it, and you know what happened then?  I managed to make that prediction come true every time. If this sounds like you, then today’s episode of...

Ever had circumstances that made you feel frustrated? Like, maybe the number on the scale went up?  You got cut off in traffic? Or maybe the fact that the dishwasher wasn’t emptied when it was supposed to be?  Yes, yes and yes!  My friends, today we’re chatting about:...

Do you want to change the story of your life? Are powerful life shifts even possible? My friends, I’m so excited about this month’s Pahla B’s Wellness Over 50 BOOK CLUB pick, “Live the Best Story of Your Life” by Bob Litwin!  Can the concepts really be as simple as...

Are you bouncing around a certain number on the scale, or not seeing a general downward trend, and it feels like you’re NOT LOSING WEIGHT?  Rest assured, my friends, I’ve got your back! In today’s episode of the Fitness Matters podcast, we’re diving in and I’m sharing...

Have you ever wondered what may be stopping you from getting where you want to go with your weight?  And would you be surprised to hear that you have the sharpest tool in the shed available to you right now that will allow you to CREATE THE FUTURE YOU WANT? In today’s...

Are you on a WEIGHT LOSS journey and sometimes frustrated by the slow movement on your scale?  This is a concern I hear A LOT!  And if you’re wondering if there’s anything you can do to speed up the process, this info is absolutely for you!  In today’s episode of the...

Do dogs and cats feel emotions?  Can you tell how another person feels just by reading their expression?  My friend, everything we’ve been taught about our feelings gets challenged in the fascinating book “How Emotions are Made,” by Lisa Feldman Barrett - this month’s...

Does the green-eyed monster rear its ugly head when other people seem to be having the WEIGHT LOSS success you want?  Yep, we’re talking about JEALOUSY - a prickly, thorny topic that isn’t always easy to tackle.  But you know what?  You have more power than you think...

Have you ever wanted to reach a goal – WEIGHT LOSS, a new job, whatever – and weren’t sure where to start?  I've been there too, and I’ve got the help you need! In today’s episode of the Fitness Matters podcast, I’m sharing simple, straightforward suggestions that you...

Do you struggle with getting motivated, and wonder how you can find this elusive feeling more often (like, maybe every day) so you can LOSE WEIGHT? My friends, in today’s episode of the Fitness Matters podcast, we are going to clean out our mental closets and give...

In today’s goal-setting episode of the Fitness Matters podcast, we’re digging into:🤩  Why LANGUAGE MATTERS🤩  How to MOVE FORWARD even if you didn’t get your 2021 goals🤩  What I learned about LOOKING FOR LESSONS (instead of doing this other crucial thing!), and🤩  How...

During the month of December, the Pahla B Book Club, in partnership with Chirp Audiobooks, read and listened to “The Gifts of Imperfection” by Brene Brown, then enjoyed a LIVE meeting on Zoom!  (And what an appropriate time of year to read this book–when so many of us...

There is something incredibly satisfying about turning the final page of a calendar, don’t you think?  We’re on the brink of a new YEAR, new ENERGY, new GOALS.  But is there anything we can do before we open our fresh, new calendar to set ourselves up for SUCCESS in...

Thoughts of restriction, willpower, deprivation -- they seem to be everywhere! In today’s informative and empowering episode of the Fitness Matters podcast, we’re talking about the monkey chatter in our brain during times of celebration and I’m sharing three different...

You’ve seen it before.  You’re working hard toward a HEALTHY WEIGHT and -- bam -- a comment like this comes your way:   “There are donuts in the breakroom today. Here, have some!” “It must be nice to have all that food willpower this time of the year.” “Your face has...

And what an eye-opening book this is! Listen in and join the conversation about topics like menopause surprises, intriguing statistics, takeaways -- and much more!  (Don’t worry if you haven’t read/listened to the book yet; this is an interesting conversation for...

My friends, have you ever wondered what impact your thoughts, behaviors, and feelings have on the RESULTS you get in your life?  Can your state of mind really affect your outcomes? In today’s episode of the Fitness Matters podcast, we are peeling back the onion and...

Have you ever said things like this to yourself? “I need to lose weight.” “I really should take off a few pounds.” “I’m hoping to see the scale move.” My friends, many of us have!  But did you know that these very statements can actually keep us from getting us the...

Today’s episode of the Fitness Matters podcast is a little messy, but that’s how life works sometimes, right? We’re chatting about GRIEF, and that means I’m going to be both crying *and* laughing (sometimes even at the same time)! Please note that this episode isn’t...

Did you know that most people come to mindset work because they want to FEEL BETTER?  I know I did, and maybe that’s why you’re here too.  But when it comes to your thoughts, do you ever wonder about the big picture?  The WHY behind what we do with our thoughts? Today...

What are you hoping for on your WEIGHT LOSS and FITNESS journey? Sentences starting with “I hope for . . .” fill my Facebook page every day in relation to finding your HEALTHY WEIGHT and other goals. And in today’s episode of the Fitness Matters podcast, we’re pulling...

My friends, do you feel a little uncomfortable emotionally when you’re LOSING WEIGHT?  Thinking perhaps that you’re spending too much time catering to your own needs instead of giving your time and effort to others? In today’s shockingly practical episode of the...

Do you ever feel overwhelmed by REGRET and SHAME?  So much so that you feel paralyzed with indecision, and start asking yourself if every decision you’ve ever made has been the wrong one?    If so, my friends, not only is there nothing wrong with you, but you are in...

When something BIG happens in your life, do you often look to FOOD for COMFORT? If you’re raising your hand here, you’re not alone! Let’s face it, food is a primal, biological need for all of us that feels loving and comforting. I’ve said it before, and I’ll say it...

My friends, I’m noticing these things too!  And sometimes it can feel really easy to view these changes in a not-so-positive light. But in today’s episode of the Fitness Matters podcast, we’re flipping the narrative and looking at how we can step into the future in a...

Are you on a weight loss journey (or ready to begin one) and trying to decide on a GOAL WEIGHT?  At a loss as to what the parameters are for this task? And maybe wondering what role your thoughts and your feelings have in the process? Today, I’m sharing my own...

My friends, before I jump into the nitty gritty of today’s podcast, I have three questions for you: Do you sometimes feel that WORRY, DOUBT, and FEAR keep you from getting what you want? Are you so terrified of FAILING that you feel helpless? Would you like DIFFERENT...

Have you ever said something like this to yourself?  “I’m not reaching my weight loss goal. I know it’s my MINDSET, but I don’t know what to do about that.” In today’s BEGINNER-FRIENDLY episode of the Fitness Matters podcast, we’re getting down and dirty (so to...

Have you ever stopped to realize that when you’re listening to the Fitness Matters podcast that you are COACHING yourself and simultaneously being COACHED (by yourself)?  It’s sort of mind-blowing, right? And that’s why I recorded this episode for you:  to help you...

When talking about fitness, I get this question A LOT: “I understand your approach to fitness and moderation, Pahla, but YOU’RE doing more, aren’t you?” I absolutely understand the comparison game - heck, I’ve done it myself too! Ready to dig in?  Listen now!...

Do you ever wonder if there’s ANYTHING (heavy emphasis on this word!) good about GETTING OLDER? In today’s episode of the Fitness Matters podcast, we’re delving into this intriguing question, along with lots of random (but totally related, I promise!) things like Gwen...

Do you have a GOAL you’ve been thinking about, but you’re not sure HOW TO GET IT?  My friends, today’s conversation is tailor-made just for you! It’s a straight-forward process - and IT WORKS! Ready to change your life? Jump on the podcast now and let’s GO!...

And by “legs,” I mean Kim Kardashian, shopping at Old Navy, unsolicited advice from my son, and a few other seemingly unrelated things.  Only - they totally are related!  And there’s a vital message for YOU in here, too! My friends, I’m so excited to bring you this...

Do you find yourself EATING when you’re under STRESS?  When overwhelming things happen in your life, do you want to grab the nearest bag of chips or cookies and munch away?   My friends, I deal with this, too! Today I’m revealing the ONE THING we can all do to help...

Do you have TROUBLE SLEEPING?  It’s no secret that getting a good night’s sleep is one of the best things we can do for our health and weight loss. But how can you help yourself if you wrestle with this nightmarish issue? Today, we’re chatting about my cat Rosy, what...

Do you ever find yourself playing the “BLAME GAME” by pointing your finger at your scale, your boss, your relatives, etc. for things that are happening in your life?  You’re not alone! Today we’re chatting about: 📌  The idea of “blaming” energy: what it is and what it...

Do you think you know everything there is to know about your THOUGHTS?  Well, let’s think again! In today’s episode of the Fitness Matters podcast, we’re chatting about… my office chair?!  Yep!  Because it sets the perfect foundation for an illuminating conversation...

Today we’re talking about the chain of events that gets you the RESULTS you want in your life.  Often we think that we need to DO SOMETHING to get results… and while that’s true, it’s not the whole story.  “DOING” is only one piece of the puzzle!...

Have you ever been in a situation where you felt incredibly overwhelmed, frustrated, or anxiety-filled? Absolutely paralyzed in your mind and not sure how to move forward? Yep. I’ve been there too, and THIS is what we can do about it! Today’s episode of the Fitness...

Do you sometimes feel that you’re treading water with certain aspects of your life?  You may  have uncertainty about what’s coming next or feel as if you’ve lost your footing a bit. Lemme tell ya, I’ve been there too! I’m sharing practical examples galore from my own...

Do you have problems with your SLEEP?  And are you curious about what a ONE-ON-ONE COACHING SESSION with me sounds and feels like? I know those two things might not seem related, but this is a podcast UNLIKE ANY I’VE EVER DONE BEFORE!   The mic is on as I hold an...

“I’m not losing weight.”  Is this how YOU’VE been describing your weight loss journey lately?   Well, my friends, in today’s episode of the Fitness Matters podcast, we are putting a magnifying glass to this statement and uncovering the RESULTS you create for yourself...

It’s the THOUGHT that counts, right? But where do your thoughts come from? And can you learn to “control” your thoughts to get yourself on the road to success? In today’s episode of the Fitness Matters podcast, we’re chatting about the POWER you hold over your...

Our brains have an interesting habit of offering us that we’re not good enough, not smart enough, not thin enough, not (fill in the blank) enough. But you know what?  You CAN be happy right now.  How?  Click the play button, and I’ll give you the MAGIC FORMULA.  Let’s...

When we’re talking about WEIGHT LOSS and FITNESS GOALS, we have to be realistic, right?   NOPE!   I’ve found so much more progress since I ditched the word “realistic” from my vocabulary.  It was truly a light bulb moment for me, and here’s how you can have the same...

There’s a treat for you in this BONUS episode of the Fitness Matters podcast, where we’re talking about buts, parentheses, and changing tenses (and don’t worry if that doesn’t make sense to you right now, it will when you listen)!  My friends, if you’ve ever said...

Many of us feel like we’re not in CONTROL of our actions. But the truth is: you absolutely hold ALL the power in eating (and other) situations. In fact, you can be in the driver’s seat in every part of your life - money, job, relationships, and anything else. Today,...

What do you think is the BEST FEELING? My friends, we’re digging into this intriguing question today, and I’m sharing what I believe is the BEST FEELING for getting what you want in the world. (Hint: It’s a quiet one and may surprise you!)  We’re also chatting about...

In today’s episode of the Fitness Matters podcast, we’re chatting about why weight loss is a particularly interesting MINDSET MATTER and how you can approach your thoughts in a more helpful way.  Doing these THREE THINGS (yes, I have a list of practical steps for you...

“Ugh!  My job, my husband, the pandemic, the number on the scale (insert the thing that’s bothering you here) is causing me STRESS!” My friends, I hear you!  And trust me, I have tons of empathy because I used to struggle a lot with stress too. That is, until I...

(Super quick warning:  it’s NOT the point of the episode, but I do mention GRIEF and death, and if that’s not where you are today, this won’t be the podcast for you.) In today’s particularly personal episode of the Fitness Matters podcast, I’m offering up the...

Did you know that humans have about 60,000 (!!!) thoughts per day?  Mind-boggling, isn’t it?  Here on the Fitness Matters podcast, we talk every week about THOUGHTS and how they drive the RESULTS we get in our lives. We’re resolving that mystery today in this concise...

FINDING YOUR THOUGHTS will lead you to creating the RESULTS YOU WANT. Pretty powerful stuff, right? It’s amazing what we discover when we start by simply paying attention to our thoughts! We’re chatting about👉 WHY your thoughts are important👉 HOW your thoughts relate...

What kind of RESULTS are you getting in your life?  Have you ever considered that you’re always getting results?  Maybe they’re not the ones you want, but results are all around us! From daily walks to haircuts to what you see when you look in the mirror, we’re...

“I SHOULD sleep more. I SHOULD have reached my goal weight by now. I SHOULD be more active.” It can sound like a broken record!  And the worst part is the end result: We often “should” ourselves into not getting the OUTCOMES we want. Friends, in today’s episode of the...

BAD DAYS. Yep, we’ve all had ‘em. The anger, frustration, and other feelings we experience when we think things aren’t going our way. And the helplessness that puts a metaphorical cloud over our heads.  But what if I told you that managing bad days can actually result...

On a scale from one to 10, how would rate your feelings about your ... ahem ... scale?  When you step on it, what goes through your mind as you await the number on the screen? In today’s episode of the Fitness Matters podcast, we’re diving into the topic of the...

To be honest, I used to not really think about this topic. Or when I did, I used an archaic four-step process to gauge how I felt. But in time, I discovered that this process was actually pushing me in the opposite direction of where I wanted to go.  Do you sometimes...

CHANGE: it can be a tricky thing. I often say, “If it ain’t broke, don’t fix it,” but so often our brains offer us that we need to change.  So… how can you CHANGE, while still doing the same (right) things? In today’s episode of the Fitness Matters podcast, I’m...

Do you have negative thoughts that keep you from getting WHAT YOU REALLY WANT?  And do those thoughts often feel painful, believable, and seem to have some kind of power over you? Killer Bs, I used to be in your exact shoes, but now I’ve learned how to realize the...

It’s the beginning of a new year, and many of us are motivated by what is possible in the coming months. SETTING A GOAL is downright exciting!  But what may be challenging is figuring out how to get there. In today’s podcast, we’re chatting about the art of starting...

In today’s short and sweet episode of the Fitness Matters podcast we’re chatting about PLANNING FOR SUCCESS - and it may not go down the way you expect! Today, I’m laying out the mindset work and practical steps you can absolutely take (you’re going to laugh at step...

It’s that time again -- NEW YEAR’S RESOLUTIONS! In last week’s podcast, we talked about goal-setting and how it gives us a foundation to be SUCCESSFUL.  Today, we’re building on that topic and homing in on TIME-BOUND RESOLUTIONS, which are a totally different animal....

How do you see yourself at the end of 2021?  Is the picture still a little fuzzy?  Well, my friend, THIS is the podcast for you, and THIS is the time to start making “2021 YOU” happen! We’re chatting today about how excited I get about GOAL-SETTING (this is totally my...

You can CHANGE YOUR PAST without changing a single fact about what took place, and it’s easier that you might think! Today, I’m sharing several stories about my own past and how I was able to adopt a different way of thinking that CHANGED EVERYTHING for me. I’m...

And pretty often, we start to focus on DOING the actions on our to-do list, because of course that’s how to get things done, right?  Nope! What we THINK actually creates WHAT WE GET in the world. In today’s episode of the Fitness Matters podcast, I’m focusing on the...

My friend, this is a question I’ve asked myself many times over the years. And you know what? I’ve learned a lot about myself by doing “thought work” and learning all about how our thoughts actually work. The truth is, our THOUGHTS have a direct connection to the...

Are you a worry wart?  Then THIS PODCAST IS FOR YOU! A good friend once told me that worry is like sitting in a rocking chair and expecting it to get somewhere, and oh my goodness, how TRUE this is! In today’s episode of the Fitness Matters podcast, I’m coming to you...

Joy, frustration, love, anger -- the full spectrum of emotions can be experienced at one time or another. And sometimes it feels difficult to process all of these incoming sensations, especially the negative ones, while still staying TRUE TO OURSELVES and maintaining...

Did you know that the average human being has as many as 60,000 thoughts a day and that 80% of those thoughts are NEGATIVE?? This information was EYE-OPENING TO ME.  But when I think about self-worth, goal-setting, and the challenges that many of us face when it comes...

I’ve mentioned before that I came to my self help / self improvement journey through MONEY mindset work and today I’m going to share all the lessons I’ve learned that are completely translatable into BODY mindset.  (You’re going to be surprised how alike these two...

You know that your THOUGHTS create your feelings (which drive your actions and get you results, of course), but you’re stuck on how, exactly, to practice NEW THOUGHTS in an effective way? Today’s conversation is a surprisingly related companion piece to last week’s...

Okay, my friend, let’s dig in, because this isn’t your standard “tips and tricks” kind of episode. I have plenty of practical advice for you here, too, but the real heart of dealing with CRAVINGS is understanding 👉 WHAT they are (and what they’re not!) 👉 WHY you have...

Feel like an IMPOSTER?  This podcast can help you stop! We’ve all struggled with feelings of being “less than” or not as good as others in an area where we’re new or simply uncertain of our skills, but today we’re chatting about three simple steps you can take to feel...

This one’s a little short on practical step-by-step advice, but huge on looking at the big picture of your life and digging deep into yourself to find your true purpose… plus I share a few funny/cringey childhood memories to make it all more understandable.   So TELL...

I’ve got a warning, a history lesson and some very practical tips for you today, and more than anything, I hope this helps you find YOUR way to journaling successfully for yourself!

Today, we’re exploring what it means to GIVE UP (and what you *need* to give up) and truly accept yourself.  Of course I have some practical advice for you, but the real work here is in the homework I’m assigning you!   Yes, there’s a list.   And of course I want to...

You know what the real PROBLEM is? It goes a lot deeper than you think! Today, we’re uncovering our thought processes about🤯 What we THINK our problem is, and🤯 What the REAL problem is And of course I have some practical tips for you to resolve both kinds of...

As I turned the topic around in my head (and looked up the definition to get some clarity), I realized that there are some misconceptions about what it means to have self discipline, and maybe even what the phrase itself means. So, let’s dig in and uncover: Why SELF...

On the daily, I hear you: “I’m afraid to step on the scale.” “I’m afraid to eat that many calories.” “I’m afraid to sign up for a 5k.” “I’m afraid if I eat something sweet (or salty, or snacky, or whatever) that I won’t stop.” “I’m afraid if I stop exercising for a...

I have some really unusual advice for you today, my friend - we’re chatting about why you should STOP thinking POSITIVELY! (Hint: it’s not giving you the positive results you’re looking for.) Today, I’m sharing a personal story, some notes from my journal, and a...

You know I can’t resist singing that old song from the ‘70s (and now you will be, too!), but don’t let that distract you from how important this topic is.  Your FEELINGS matter when you’re aiming to get a goal! On today’s episode of the Fitness Matters podcast, we’re...

Today on the Fitness Matters podcast, we’re exploring the ways we SEE ourselves and chatting about 👀 The *real* damage we’re doing when we pick our bodies apart or call ourselves names 👀 The tools you’ll use to climb out of this situation, and 👀 Some of the biological...

Today, we’ve got a quick conversation about: WHY we do it and why it’s a good idea to stop WHAT self-loathing really is (it’s simpler than you realize!), and  HOW three easy words can change it all for you I know it can feel overwhelming to try and stop the cycle of...

And I’m not talking about getting mad, walking away, crying, or feeling terrible about yourself.  I mean really, truly *accepting* opinions that you don’t agree with. Along the way on your fitness journey (and my YouTube journey, which is where all my examples are...

(Hint: it’s your brain being your brain, of course…) I’ve got both practical advice and mental models for you to explore on your journey to commitment. And along the way, I’m sharing funny personal stories of my own commitments, or lack thereof. TELL ME: What have you...

The almost painfully short list of what you DO control - your thoughts, your feelings, your actions and your results - might be things you’ve been tempted to relegate to other people, circumstances, things or situations. And the long list of things you DON’T control -...

First up, we’re talking about your BRAIN, of course, and why it does the silly (but biologically important!) things it does. And then we’ll put together a super simple (but not easy) 3-step plan that you can use for EMOTIONAL eating, and so many other times in your...

(And yes, I’m intentionally leaving it at that! There are no step-by-step instructions today, or practical advice - this episode is all about a single concept. And it’s probably the most important concept you’ll ever need, if you’re looking for CHANGE.) Join the...

You think it’s all going to be puppies and rainbows on the other side of this GOAL work, don’t you?  Well… I mean, there might be puppies and there might be rainbows, but also?  There might be more mindset work to be done! Today on the Fitness Matters podcast, we’re...

If you’ve been struggling with setting a GOAL, there’s a pretty good chance you fall into one of two main camps: 😱 You’re afraid you WON’T get your goal, or 😱 You’re afraid you WILL Crazy, right?  But, yes, we can be afraid of just about anything.  That’s the way our...

But they’re not easy.  😄 My friend, we’re not just setting a GOAL willy-nilly here.  We’re setting a GOAL that you can actually *get.*  And that means we’re diving into your brain with these five steps: 🤯 Have an idea 🤯 State it clearly 🤯 Put a number on it 🤯 Put a...

Here we go!  This is the first in a 4-part series about GOALS, and I am so excited to share this with you. This conversation is the foundation of everything you need to know about setting personal GOALS - WHY is it a good idea?  And WHAT will setting goals do for you?...

Long-time listeners won’t be surprised at the simple two-step process: Have a GOAL BELIEVE that you can get it And today we’re diving deep into that second step with a tool that’s sure to get you excellent results - your FUTURE SELF. Your future self:🤩 Is always proud...

We all have areas in our lives where we don’t quiiiiiiiiiiiiiiiiite trust ourselves to follow through, but there are actually some very simple steps you can take to rectify this! On this week’s episode of the Fitness Matters podcast, we’re diving into what it takes to...

I think at this point, you know what a big fan I am of setting GOALS, right? Have you ever wondered why you sometimes reach your goal, but don’t feel entirely satisfied with the way it turned out? It’s likely that you had a hidden definition of PERSONAL SUCCESS that...

There are some pretty obvious jokes about big “BUTs” on this one, but don’t let that distract you from how important this topic is! My friend, the only thing I remember from college is this simple concept about language that I learned in Philosophy 101:  Everything...

What, what? New podcast on a Friday? Yep, it’s a special BONUS episode, taken from a LIVE session in my Get Your GOAL membership group. We’re talking about STRESS today, and of course I’ve got some practical tips for working on the stress in your life, after we...

When you think about SELF CARE, what comes to mind for you? Bubble baths? Mani-pedis? What about eating vegetables, using a foam roller, or setting a GOAL? My friends, SELF CARE is about so much more than just relaxing (although that is one aspect of it)! Because, of...

In this week’s episode of the Fitness Matters podcast, we’re covering: 🤯 What OLD THOUGHTS actually are🤯 Why they’re NOT harder to get rid of than “regular” thoughts🤯 Three practical steps you can take RIGHT NOW to feel better and speak nicer to yourself TELL ME: What...

There’s a lot of misunderstanding of the phrase “mental toughness” and today, I’m going to de-mystify the topic and share some personal stories about developing my own mental toughness. So, let’s chat about:💪 What mental toughness ISN’T💪 What it IS💪 What it DOES for...

Because I have a #truthbomb for you, as well as some practical advice for dealing with uncertainty. First, the cold, hard truth:  LIFE IS *ALWAYS* UNCERTAIN Always. And you’re better equipped to deal with it than you realize (because you’ve actually been practicing...

Today, we’re taking a good long look at how keeping your immune system operating at its best is a lot like spinning plates. YouTube video of Erich Brenn spinning plates on the Ed Sullivan show in 1969: www.youtube.com/watch?v=Zhoos1oY404 Like any of our human systems,...

These are crazy times we’re living in, no? Most of us don’t have anything to compare this to, to know how to react, how to behave, how to think and how to move forward. But I have a few thoughts that you might find helpful. Whether you’re a long distance runner like...

Feeling kind of ANXIOUS?  You’re not alone, and I’m here to help!  This week, we’re diving into easing ANXIETY, armed with useful information and realistic advice you can use at home. Right now, it seems like the world is experiencing more fear and anxiety than usual,...

My friend, you have some THOUGHTS about your BODY. And if I had to guess, I’d say most of them don’t leave you feeling especially good about yourself. I can help you feel better, and that’s why I made this podcast. This week, let’s talk about your BODY THOUGHTS and...

Of course you want to reach your GOAL and feel all the happy, excited, proud, accomplished and thrilling feelings that go along with it! Don’t you? Well, sure you do. But also… My friends, there’s a part of your brain that might NOT want those thoughts and feelings,...

Having trouble taking RESPONSIBILITY for your health and fitness? Yeah, you’re not alone. It’s surprisingly easy to blame your life circumstances (your job, your free time, your parents, etc.) for where you are. But you know what can make THE difference between...

Of course you want to speak nicely to yourself, we all do! But… how, exactly, should you go about that? My friends, I’ve got the scoop, and an inside view of MY process of practicing positive SELF-TALK. It’s simple! But it’s not always easy. Join me in this week’s...

You’re struggling, and your mind is going around and around at a million miles an hour. Wanna know how to get it to stop? By asking yourself a question (kinda like I just did there in the opening paragraph… pretty cool, huh?) But not just any ol’ question! Nope. I’ve...

*Of course* you want to work on SELF LOVE and GRATITUDE, who wouldn’t? But, there’s a bit of a sticking point, isn’t there, when it comes down to the actual LOVING and feeling GRATEFUL. On today’s episode of the Fitness Matters podcast, we’re exploring the gap between...

Wanna know a SECRET? I don’t like using that word in the title of my podcasts! But in this particular instance, it’s totally apropos. There’s a secret to making things (like your fitness goals) happen, and it’s this: You have to give yourself PERMISSION. And, yes, I...

Think you know the difference between FACTS and OPINIONS? Of course you do! So why does this one matter? Because there’s a whole ‘nother layer to it, of course! And that makes this a fitness matter that matters to you. The *fact* is 😉, when it comes to the things we...

Thank you for clicking on this one, because I know the title doesn’t really say a lot. But, trust me, this is a Fitness Matter that matters to YOU if you want to accomplish your GOAL. Today, we’re chatting about the LANGUAGE you use to think and talk about your GOAL,...

Wouldn’t it be amazing if we could just get what we want without facing OBSTACLES? Yes. But here in the real world… Super quick warning: There are SWEAR WORDS in this episode! I know. It’s weird. And now you’ve been warned. Killer Bs, this is the unintentional Part...

Here we go with Part TWO of the Making Successful Resolutions series (that only has two parts, LOL)! Okay. You wrote out your awesome and amazing list of this (now past) years’ accomplishments and you are ready to rock ‘n roll with making your 2020 RESOLUTIONS, right?...

It’s about that time of year, Killer Bs, when everybody and their mother is trying to talk to you about making RESOLUTIONS.  So, here we go!  Okay, but seriously. I have something so important to tell you about making resolutions that I’m turning this into a two-part...

It’s a question I get asked almost daily, “Am I doing ENOUGH?” And the answer is never as simple as that question seems. No matter your goal - losing weight, running farther, lifting heavier, etc - there’s always a thought in our minds that maybe we’re not doing...

Today, December 15th, is the second anniversary of my sister’s death.  Over the past two years, I’ve had an up close and personal experience of just how much GRIEF matters to your fitness. So let’s talk about it. My friends, this episode of The Fitness Matters Podcast...

You have a big goal, but you’re afraid of doing the “wrong” things.  My friend, today on the Fitness Matters podcast, we’re talking about how MAKING MISTAKES truly matters. Or doesn’t matter.  Depending on how you look at it. This episode is part rant, part wildly...

Welcome, my dear friend, to the all-new and completely re-imagined Fitness Matters podcast! You might call it the podcast formerly known as Let's RUN (I hope my friends who were around when Prince changed his name to an unpronounceable symbol will appreciate that...

This one’s PERSONAL. We’re going for an hour-long walk and run and talking about WEIGHT LOSS during menopause or perimenopause - specifically, how I lost about seven pounds over the last two months. And lemme tell you something, it wasn’t easy! But also? It wasn’t too...

OMG, we did it! We made it to Part FIVE of the Weight Loss series and it’s time to WALK and TALK about getting to your GOAL WEIGHT and staying there forever! Sounds simple, right? It absolutely is. But that doesn’t mean it’s going to be easy. ? My friends, once you...

Are you feeling stuck in the middle of your WEIGHT LOSS journey? Let's talk about it! And while we talk, let's go for a terrific walk and run with one minute intervals. Lots of things can happen in the middle of losing weight that can feel frustrating: Your weight...

Are you ready for it? Because this week we're diving DEEP and getting into the mindset issues that can block your weight loss success. It's a tough topic, Killer Bs, but you are definitely tougher! And while we're chatting, Let's RUN (and walk)! I've got the...

On today's episode of the Let's RUN podcast, we're covering everything (and I do mean everything) you need to know about WEIGHT LOSS - how it works, why it works and what you need to do to make it happen. We're starting the conversation with some facts about BIOLOGY...

Let's talk about WEIGHT LOSS! This episode is Part ONE of a 5-part series, where we're covering everything from how to start losing weight, dealing with mindset issues, overcoming the dreaded plateau, and how to maintain your weight forever. Today, we're chatting...

While we're walking at a comfortable pace, we'll cover: What is belly fat and what WON'T work to reduce it (you might be surprised to hear some of these!) What CAUSES belly fat (and what doesn't) The best things (yes, plural) can you do to LOSE belly fat Thanks for...