As somebody who was an MTV-obsessed teenager in the 80s and young adult in the 90s, I have to tell you that the word FREEDOM for me conjures up memories of both the Wham! song (“I don’t want your freeeeeeeeeeeedom – girl all I want right now is youuuuuuuuuu”) and George Michael’s monster hit (“I won’t let you down, please don’t give me up… gotta have some faith in the sound, it’s the one good thing that I’ve got”).
Neither one of which has anything to do with our topic today, but I think it’s worth noting that I have a LOT of song lyrics rattling around in my brain at any given moment.
Anyway.
Freedom.
Other than big hair and neon colors, what does that word mean to you?
Do you think about being free from things that you don’t want? Or being free to do the thing that you do want?
The Mini Challenge is all about both kinds of FREEDOM. Freedom from pain and freedom to chase whatever goal you desire. Freedom from beating yourself up and freedom to choose your thoughts and actions from a place of love.
Sweet, sweet FREEDOM. Enjoy it, 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 TOTAL BODY Workout – NO Squats, Lunges, Jumping or Equipment ⚡️ Pahla B Fitness
TUESDAY: 25 Minute Strength Training PUSH Day Workout for Women over 50 ⚡️ Pahla B Fitness
WEDNESDAY: Day TEN – Weight Loss for Women over 50 😅 31 Day Workout Challenge
THURSDAY: 25 Minute STRENGTH + Low Impact CARDIO Workout for Women over 50 ⚡️ Pahla B Fitness
FRIDAY: SEATED Self Care STRETCHING 💛 30 Minutes of Flexibility + Relaxation in a CHAIR
SATURDAY: 20 Minute STANDING ABS Workout for Women over 50 ⚡️ Pahla B Fitness
SUNDAY: 25 minute SEATED cardio + strength workout for TOTAL BODY fitness
BODY SHAPING WORKOUTS
MONDAY: 25 Minute TOTAL BODY Workout – NO Squats, Lunges, Jumping or Equipment ⚡️ Pahla B Fitness
TUESDAY: 25 Minute Strength Training PUSH Day Workout for Women over 50 ⚡️ Pahla B Fitness
WEDNESDAY: FULL BODY Floor STRETCHING Routine | 20 Minute Gentle Flexibility Workout
THURSDAY: 30 minute all standing CARDIO ABS HIIT workout 😅 BURN 250 calories
FRIDAY: 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
SATURDAY: 45 Minute FUNCTIONAL Core Strength + Stretching Workout for Women over 50
SUNDAY: 30 Minute LOW IMPACT Cardio + WEIGHTS Workout for Women over 50 | Pahla B Fitness
FITNESS MATTERS PODCAST
Ep. 031 GOALS, Pt. 4: Achieving Your Wildest Dreams 🎧 The Fitness Matters Podcast with Pahla B
I hope you have a wonderful day, and enjoy your workouts this week, my friend!
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