March | 2020 Mini Challenge 10

Happy first week of March, my dear Killer Bs! I love turning the calendar page and seeing that all that blank space.

Doesn’t it feel like a new month is absolutely chock-full of new possibilities?

Imagine it: in the next 31 days, you could be well on your way (maybe even done!) with your fitness goal.

Because a LOT can change in a month:

• your daily habits
• the scale
• the size of your clothes
• your speed
• your stamina
• your strength
• your bone health
• your heart health
• your balance
• your MINDSET

So, how can you make the most of this glorious new month? By using the Mini Challenge, of course! You pick your GOAL, and the Mini Challenge will pick your workouts for the week.

Here’s how the Mini Challenge works:

• Choose a GOAL – weight loss (for weight loss) or body shaping (for maintaining your weight and improving your fitness)
• Follow the WORKOUTS for your goal – if you’re losing weight, each day’s effort should feel very moderate and consistent (because weight loss over 50 is driven by eating the right number of calories consistently); if you’re shaping your body, one day should be an intense push (you choose which workout, any of them can be intense!), one or two days should be very relaxed and the rest of the days should feel mild to moderate. Changing your intensity is what changes your body.
• FITNESS MATTERS is a weekly podcast that you can enjoy any time – during a workout, on your commute, while grocery shopping, etc.

(Click the image below to download the free workout plan and save it on your device.  Be sure to download and use the Get Your GOALS Daily Check-In worksheet, too.  The thumbnails are links that take you directly to the workout videos on the Pahla B Fitness YouTube channel or The Fitness Matters Podcast channel on YouTube.)

WEIGHT LOSS WORKOUTS

MONDAY:  30 Minute Low Impact Weight Loss POWER WALK Workout for Women over 50 | Pahla B Fitness

TUESDAY:  Day SIXTEEN – Weight Loss for Women over 50 😅 31 Day Workout Challenge

WEDNESDAY:  Wake up CARDIO! 10 minute LOW IMPACT workout to start your day   paired with  10 minute LOW IMPACT CARDIO endurance workout, safe for KNEES + LOW BACK

THURSDAY:  20 Minute Nonstop Seated CARDIO + WEIGHTS Workout 😅 Burn 200 Calories in a CHAIR

FRIDAY:  How LOSING WEIGHT changes you, 15 minute WALK + RUN | Let’s RUN Podcast with Pahla B

SATURDAY:  WEIGHT LOSS CARDIO with WEIGHTS, 25 minute low impact workout 🔥 Burn 200 calories

SUNDAY:  SEATED CARDIO, 10 Minute Tabata Workout 😅 BURN 100 calories quickly   paired with   SEATED BOOT CAMP | 10 Minute STACKABLE Tough + Sweaty Bodyweight CARDIO + STRENGTH in a CHAIR

BODY SHAPING WORKOUTS

MONDAY:  30 Minute Low Impact Weight Loss POWER WALK Workout for Women over 50 | Pahla B Fitness

TUESDAY:  Mini Band Workout | 55 minute total body CARDIO + TONING, Burn 400 calories

WEDNESDAY:  How to RELIEVE MUSCLE TENSION with a Tennis Ball | Full Length RECOVERY Massage for Sore Muscles

THURSDAY:  How to get what you WANT, 20 minute WALK + RUN workout

FRIDAY:  KETTLEBELL CONFIDENCE | 20 Minute Total Body CARDIO + STRENGTH Body Shaping Workout without Jumping

SATURDAY:   Low Impact CARDIO TONING Tabata, 10 minute ALL standing, NO jumping, NO squatting workout paired with 10 Minute Cardio Toning HIIT | Stackable, Fast-Paced + FUN | TOTAL BODY Cardio Workout with WEIGHTS

SUNDAY:  FUN 25 Minute LOW IMPACT Cardio HIIT Workout | Burn 250 Calories at Home Without Jumping

FITNESS MATTERS PODCAST

Ep. 014 Taking RESPONSIBILITY for Your Fitness 🎧 The Fitness Matters Podcast with Pahla B

Enjoy your workouts this week, my friend and be sure to tag me (@pahlabfitness) on your INSTA so I can cheer you on!  #pahlabminichallenge