Killer Bs, I had a whole ‘nother post planned for you this week, but instead I just wanted to remind you to stay SAFE.
Protect your physical health, of course. Wash your hands, cover your cough, and stay home if you’re ill.
But also, protect your mental health.
There’s a lot of panic and misinformation right now, and one of the best things you can do to keep yourself SAFE is to stay calm.
And now is definitely the best time to stick with (or start!) your health and fitness routine, because exercise is one of the best stress-relievers in the world.
My friends, you might not be able to get your hands on toilet paper or non-perishables right now, but the FREE weekly Mini Challenge will always be here for you.
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: 20 Minute WALK with WEIGHTS Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY: Day TWENTY-EIGHT – Weight Loss for Women over 50 😅 31 Day Workout Challenge
WEDNESDAY: SEATED No Repeat CARDIO + CORE Workout 10 Minutes of High Intensity FUN | HOT 100 Challenge Day 67 paired with Seated CARDIO ARMS without Weights Workout | HOT 100 Challenge Day 18
THURSDAY: 30 minute Simple CARDIO + Standing ABS HIIT for BEGINNERS
FRIDAY: Stress Relief STRENGTH TRAINING, 10 minute stackable workout paired with STANDING STRENGTH | Quick No Repeat Full Body TONING Workout with Dumbbells for Body-Shaping Results
SATURDAY: 25 Minute WEIGHT LOSS Power Walk Workout for Women over 50
SUNDAY: SEATED SIX PACK 10 Minute ABS + OBLIQUES Strength Workout in a CHAIR | HOT 100 Challenge Day 44 paired with SEATED Cardio ABS | 10 Minute Stackable HIIT Workout to Tighten Your TUMMY
BODY SHAPING WORKOUTS
MONDAY: 20 Minute WALK with WEIGHTS Workout for Women over 50 ⚡️ Pahla B Fitness paired with Low Impact WALKING with WEIGHTS 10 minute stackable CARDIO TONING workout with light dumbbells
TUESDAY: Steady state cardio, 20 minute RUNNING gratitude meditation
WEDNESDAY: 45 minute LOW IMPACT Cardio + Weights Total Body Workout 😅 BURN 300 Calories
THURSDAY: How to FOAM ROLL Your Lower Legs + Calves 🥰 FOAM ROLLER Basics with Pahla B paired with How to FOAM ROLL Tight Hips + Glutes 🥰 FOAM ROLLER Basics with Pahla B paired with How to FOAM ROLL Your Shoulders, Upper Back + Neck 🥰 FOAM ROLLER Basics with Pahla B
FRIDAY: LOW IMPACT Cardio + Standing ABS Workout for Women over 50
SATURDAY: 45 Minute FUNCTIONAL Core Strength + Stretching Workout for Women over 50
SUNDAY: Learn to RUN with Pahla B: Your FIRST 5k Race, 30 Minute RUN + WALK
FITNESS MATTERS PODCAST
Ep. 016 BODY Thoughts 🎧 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
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