Are you doing your BEST to get your goal, Killer B? (I already know the answer, by the way, this question is rhetorical.)
YES, you are.
And here’s why:
Even if today’s effort isn’t your BEST, you’re putting in effort each day.
Even if the workout you choose (or I choose for you!) isn’t the BEST one for the results you want, you’re getting it done.
Even if today’s nutrition isn’t your BEST, you’re fueling your body.
Even if last night’s sleep wasn’t the BEST, you went to bed and got up again.
Stop looking at each individual item of your healthy journey as if it needs to be the BEST, and start looking at the big picture of showing up, putting in work, and coming back to it again and again and again.
Consistency is the BEST. And consistency over time is even better than the BEST!
So.
Are you ready to be consistent (aka, the BEST) this week? Good! Here’s the Mini Challenge, with your week of workouts already picked and ready to sweat. That’s the BEST!
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: LOW IMPACT Cardio Workout Safe for SCIATICA or Low Back Pain ⚡️ Pahla B Fitness
TUESDAY: WALK with Weights LOW IMPACT Cardio Workout for Women over 50 ⚡️ Pahla B Fitness
WEDNESDAY: 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
THURSDAY: 20 Minute WEIGHT LOSS Weights Workout for Women over 50 ⚡️ Pahla B Fitness
FRIDAY: Day TEN – Weight Loss for Women over 50 😅 31 Day Workout Challenge
SATURDAY: 20 Minute Total Body TONING Workout for BEGINNERS | No Squats, No Weights + No Floor Work!
SUNDAY: 30 Minute SEATED Workout | Full Body CHAIR Cardio + Strength with DUMBBELLS
BODY SHAPING WORKOUTS
MONDAY (PUSH): 30 Minute HEALTHY LUNGS Walking Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY (RECOVERY): 30 Minute STRESS RELIEF Stretching + Mobility Workout for Women over 50 ⚡️ Pahla B Fitness
WEDNESDAY (MODERATE): LOW IMPACT Cardio Workout Safe for SCIATICA or Low Back Pain ⚡️ Pahla B Fitness
THURSDAY (MODERATE): WALK with Weights LOW IMPACT Cardio Workout for Women over 50 ⚡️ Pahla B Fitness
FRIDAY (MODERATE): Day SIXTEEN – Weight Loss for Women over 50 😅 31 Day Workout Challenge
SATURDAY (CORE/RECOVERY): BEGINNER Yoga FLOW for Runners | 25 Minute Functional CORE STRENGTH Mat Home Workout
SUNDAY (MODERATE): 25 Minute WEIGHT LOSS Low Impact Cardio + Weights Workout
FITNESS MATTERS PODCAST
Ep. 032 How to CHANGE 🎧 The Fitness Matters Podcast with Pahla B
Have a great day and enjoy your workouts this week, my friend!
Hello and welcome!
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