Every day, with everything we do, and every habit we don’t even think about, we are CREATING our future self.
The food you eat today fuels tomorrow’s workout.
The sleep you get tonight rests your body and brain for tomorrow’s decisions.
The way you sit, the way you walk, the choices you make – they’re all CREATING the body you’ll live in tomorrow and the next day and next week and next month and next year.
So it’s a good idea to stop and ask yourself a simple question: “What do I WANT to CREATE?”
If I had to guess, I’d say you want to create a healthy body and a vibrant mind.
The Mini Challenge is here to help you CREATE your life – with a week’s worth of healthy habits, invigorating workouts and mindset-shifting conversations.
CREATE the life and the body you want, my friends!
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: 25 Minute Standing STRENGTH Workout for SCIATICA ⚡️ Pahla B Fitness
TUESDAY: 25 Minute LOW IMPACT Cardio Workout for PLANTAR FASCIITIS ⚡️ Pahla B Fitness
WEDNESDAY: 25 Minute FUNCTIONAL Fitness Bodyweight Strength and Mobility Workout for Women over 50
THURSDAY: Floor Workout WITHOUT the FLOOR | Modified TOTAL BODY Toning + Cardio HIIT Workout with Coffee Table paired with All Standing, No Jumping, Squat Free LOW IMPACT Cardio HIIT Workout | HOT 100 Challenge Day 92
FRIDAY: 20 Minute WEIGHT LOSS Weights Workout for Women over 50 ⚡️ Pahla B Fitness
SATURDAY: DAY THREE – Weight Loss for Women over 50 😅 31 Day Workout Challenge
SUNDAY: 35 Minute SEATED Bodyweight Cardio + Strength Workout 😅 BURN 250 Calories in a CHAIR
BODY SHAPING WORKOUTS
MONDAY: 25 Minute LOW IMPACT Cardio Workout for PLANTAR FASCIITIS ⚡️ Pahla B Fitness
TUESDAY: 25 Minute Standing STRENGTH Workout for SCIATICA ⚡️ Pahla B Fitness
WEDNESDAY: SEATED Self Care STRETCHING 💛 30 Minutes of Flexibility + Relaxation in a CHAIR
THURSDAY: How to get what you WANT, 20 minute WALK + RUN workout
FRIDAY: 25 Minute FULL BODY Low Impact Workout for Women over 50 ⚡️ Pahla B Fitness
SATURDAY: Empowering Core Workout for Older Women, Functional Training at Home | 5 Minute Friday FIX paired with HELP for your PELVIC PROLAPSE (simple exercises!) | 5 Minute Friday FIX workout paired with Lazy Day STRENGTH, 10 minute bodyweight TONING workout
SUNDAY: 20 Minute Low Impact WALKING with WEIGHTS Workout for Women over 50 ⚡️ Pahla B Fitness
FITNESS MATTERS PODCAST
Ep. 028 GOALS, Pt. 1: WHY We Set Goals 🎧 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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