2020 Mini Challenge Week 45, November 2 – 8

You wanna know the best way to stay motivated to exercise regularly?

DECIDE to be motivated.

Seriously! I know that sounds kinda silly, but I promise, it works.

When you eliminate other options and DECIDE to be motivated, you will feel motivated and get your workouts done.

This is actually the magic of the free weekly Mini Challenge, too. Your workouts have already been DECIDED for you, so all you have to do is 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.)

This is the magic of the free weekly Mini Challenge:  Your workouts have already been DECIDED for you, so all you have to do is sweat.

WEIGHT LOSS WORKOUTS

MONDAY: 2 Mile POWER WALK Workout for Women over 50  Pahla B Fitness

TUESDAY: 25 Minute Standing STRENGTH Workout for SCIATICA  ⚡️ Pahla B Fitness

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

THURSDAY: 30 Minute STRESS RELIEF Stretching + Mobility Workout for Women over 50 ⚡️ Pahla B Fitness

FRIDAY: Day TWENTY-NINE – Weight Loss for Women over 50 😅 31 Day Workout Challenge

SATURDAY: 25 Minute SEATED Cardio, Toning + Strength Workout | BURN 200 Calories

SUNDAY:  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

Find this week’s WEIGHT LOSS workouts in this playlist: https://www.youtube.com/playlist?list=PLQXWvLmpehlnpHpVTJyInyqkaLIOdylp5

BODY SHAPING WORKOUTS

MONDAY (PUSH): WALKING with WEIGHTS, 40 minute osteoporosis prevention workout | Pahla B Fitness

TUESDAY (RECOVERY): SEATED Self Care STRETCHING 💛 30 Minutes of Flexibility + Relaxation in a CHAIR

WEDNESDAY (MODERATE): 2 Mile POWER WALK Workout for Women over 50  Pahla B Fitness

THURSDAY (MODERATE): Midlife Metabolism Boost 🔥 20 Minute CARDIO + STRENGTH Workout for Women Over 50

FRIDAY (CORE/RECOVERY): 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 (MODERATE): MODERATE Weights 💪 Day 4 💪 Body Shaping for Women over 50

SUNDAY (MODERATE): 20 Minute Indoor RUN + WALK | All About CORE STRENGTH | Let’s RUN Podcast with Pahla B

Find this week’s BODY SHAPING workouts in this playlist: https://www.youtube.com/playlist?list=PLQXWvLmpehlld7RGmFjGp8qlSaJGxaDeH

BONUS CONTENT

Ep. 049  Practicing NEW THOUGHTS

How I Get Off the COUCH and Get MOTIVATED to Exercise

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

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