I had somebody ask me the other day (in response to being asked a question that I answer frequently) if I get tired of repeating the same information over and over.
I won’t lie: sometimes I do get tired of it. 🤣
But then I remind myself that REPETITION is how we get RESULTS.
- Repetition is how your muscles get stronger
- Repetition is how your brain remembers things
- Repetition is how we run faster, balance better, coordinate our movements, learn new skills and improve ANYTHING we want to improve
Repetition can feel boring, or tiresome, or frustrating sometimes, of course. But that’s no reason to quit doing the thing that’s getting you results.
So. In answer to your question, let me tell you something I’ve mentioned hundreds of times over the years: the FREE weekly Mini Challenge has your workouts planned and ready for you. All you have to do is click and 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: Sonja’s MINI BAND Workout ⚡️ Pahla B Fitness
TUESDAY: 25 Minute WEIGHT LOSS Power Walk Workout for Women over 50
WEDNESDAY: Midlife Metabolism Boost 🔥 20 Minute CARDIO + STRENGTH Workout for Women Over 50
THURSDAY: 20 Minute LOW IMPACT Cardio HIIT, Burn 200 Calories
FRIDAY: Energizing YOGA Flow to Open Your Heart 20 Minute Strength + Flexibility | HOT 100 Challenge Day 99
SATURDAY: 25 Minute TOTAL BODY Workout – NO Squats, Lunges, Jumping or Equipment ⚡️ Pahla B Fitness
SUNDAY: 30 Minute INDOOR WALKING Workout | How to Set Smarter GOALS
BODY SHAPING WORKOUTS
MONDAY (PUSH): 30 Minute HEALTHY LUNGS Walking Workout for Women over 50 ⚡️ Pahla B Fitness
TUESDAY (RECOVERY): Active Rest Day STRETCHING Routine for Women Over 50
WEDNESDAY (MODERATE): Sonja’s MINI BAND Workout ⚡️ Pahla B Fitness
THURSDAY (MODERATE): 35 Minute SQUAT FREE Lower Body Workout for Women over 50
FRIDAY (MODERATE): 20 Minute All Standing NO JUMPING Cardio Arms + Abs HIIT Workout w/ Light Dumbbells | Cardio Toning
SATURDAY (CORE/RECOVERY): TONE, SLIM + SCULPT | 30 Minute Low Intensity Total Body SHAPING Workout without Equipment
SUNDAY (MODERATE): 30 Minute SWEATFEST | All CARDIO 300 Calorie Mini Trampoline Rebounder Workout
BONUS CONTENT
Ep. 037 How to Stop SELF-LOATHING 🎧 The Fitness Matters Podcast with Pahla B
My Doctor Told Me to STOP RUNNING 😭 My Fitness Story + a CORE Resource for YOU
Have a great day and enjoy your workouts this week, my friend!
Hello and welcome!
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