Inspiration | 2020 Mini Challenge 31

I do it, too sometimes.

I start to think I need some sort of INSPIRATION.

Or MOTIVATION.

Or some kind of SPARK from outside myself to get up off the couch and get moving and get to work on my goals.

But you know what works even better than INSPIRATION, motivation or an outside influence?

Making things SIMPLE for yourself, with easy choices that you’ve decided ahead of time.

Like the Mini Challenge.

It’s free, it’s simple, it’s already decided and yes, it’s inspiring and motivational to have your workouts already planned for the whole week.

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:  TOTAL BODY Low Impact Workout – Good for your BODY + your BRAIN ⚡️ Pahla B Fitness

TUESDAY:  WEIGHT LOSS Cardio Toning Workout for Women over 50 ⚡️ Pahla B Fitness

WEDNESDAY:  35 Minute SEATED Bodyweight Cardio + Strength Workout 😅 BURN 250 Calories in a CHAIR

THURSDAY:   20 Minute Weight Loss Low Impact CARDIO Workout 😅 BURN 200 calories

FRIDAY:   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

SATURDAY:  Day TWENTY – Weight Loss for Women over 50 😅 31 Day Workout Challenge

SUNDAY:  25 Minute FULL BODY Low Impact Workout for Women over 50 ⚡️ Pahla B Fitness

BODY SHAPING WORKOUTS

MONDAY (PUSH):  35 Minute KNEE FRIENDLY Cardio Workout + KNEE Strengthening Exercises

TUESDAY (RECOVERY):  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

WEDNESDAY (MODERATE):  TOTAL BODY Low Impact Workout – Good for your BODY + your BRAIN ⚡️ Pahla B Fitness

THURSDAY (MODERATE):   Day TWENTY-THREE – Weight Loss for Women over 50 😅 31 Day Workout Challenge

FRIDAY (MODERATE):  👟 RUNNING a Virtual 5k with Pahla B 👟

SATURDAY (CORE/RECOVERY):   20 Minute STANDING ABS Workout for Women over 50 ⚡️ Pahla B Fitness

SUNDAY (MODERATE):  30 Minute Bodyweight HIIT for Beginners | BEGINNER Cardio TABATA + BALANCE Workout, No Equipment

FITNESS MATTERS PODCAST / BONUS CONTENT

Ep. 035 COMMITMENT 🎧 The Fitness Matters Podcast with Pahla B

My Weekly WORKOUT Routine 🔥 How I Exercise for WEIGHT LOSS at 50 Years Old

Have a great day and enjoy your workouts this week, my friend!