I know there’s a lot to worry about right now, Killer Bs, but if there’s one thing I know to be true, it’s this: There’s always something to be GRATEFUL for, too.
Here are a few things that make my list all the time, not just lately:
- I’m grateful for YOU
- I’m grateful for my family and pets
- I’m grateful for my ability to find gratitude
- I’m grateful for people who are smarter than me
- I’m grateful for my freedom, even when it’s curtailed
- I’m grateful for sunshine and blue skies
- I’m grateful that everything has a season
- I’m grateful for things that feel normal, and
- I’m grateful that I can stay fit and healthy at home
Right??
Tell me something you’re GRATEFUL for today (besides the Mini Challenge, because I already know you’re grateful for that – it’s your whole week of workouts, planned and ready to sweat!)
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 Cardio + WEIGHTS Workout for Women over 50 | Pahla B Fitness
TUESDAY: WALK + RUN for BEGINNERS | 30 Minute (2 Mile) INDOOR WALKING Podcast | Where Will Running Take YOU?
WEDNESDAY: 10 Minute LOW IMPACT Cardio + STANDING ABS Total Body High Low Workout | HOT 100 Challenge Day 81 paired with 10 Minute LOW IMPACT Cardio HIIT Express Fat Burn Workout without Jumping | HOT 100 Challenge Day 64
THURSDAY: 25 Minute Low Impact WEIGHT LOSS Workout with WEIGHTS 😅 BURN 250 Calories
FRIDAY: Low Impact Cardio for ACTUAL Beginners, 30 Minute Home Workout
SATURDAY: SEATED STRENGTH with Optional DUMBBELLS | Repeatable Home Workout, 8 Minutes per Round
SUNDAY: BEGINNER Yoga FLOW for Runners | 25 Minute Functional CORE STRENGTH Mat Home Workout
BODY SHAPING WORKOUTS
MONDAY: 30 Minute LOW IMPACT Cardio + WEIGHTS Workout for Women over 50 | Pahla B Fitness
TUESDAY: REST DAYS, Active Rest + Cutback EXPLAINED | Let’s RUN Podcast with Pahla B
WEDNESDAY: No Repeat Total Body Tone Up, 30 minute home workout
THURSDAY: 35 Minute Low Impact CARDIO + CORE Training Workout for Sciatica
FRIDAY: STRETCH and STRENGTHEN | 20 Minute Flow-Style YOGA Workout for Strong ABS + CORE, Beginner Friendly
SATURDAY: Simple BODYWEIGHT STRENGTH | 15 Minute Total Body TONING Workout paired with Total Body TONE UP 10 Minute Bodyweight Strength Conditioning Workout | HOT 100 Challenge Day 41
SUNDAY: 35 Minute Low Impact CARDIO TABATA + Upper Body STRENGTH Workout | Includes Warm Up and Cool Down
FITNESS MATTERS PODCAST
Ep. 019 How to Boost Your IMMUNE SYSTEM 🎧 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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