2020 Mini Challenge Week 51, December 14 – 20

Hello and happy Sunday, my fitness friends of a “certain age!”

Last week, we were chatting about how our lives can feel like a BALANCING ACT of responsibilities that compete for our time🕑 and attention. Today, though, we’re getting much more literal about balance. 

Not trapezes and high-wires literal🎪😀!  

But the kind where we acknowledge the importance of PHYSICAL BALANCE, particularly as we get *ahem* older.

Improved balance has MANY BENEFITS, including:

  • Preventing falls
  • Building better posture
  • Allowing faster recovery from injuries

Like any skill🎯, balance can be maintained or improved through consistent practice. 

And you know where you can get DAILY BALANCE PRACTICE?  

The Mini Challenge, of course!  👍 Each week, this free exercise schedule BALANCES your workouts and helps you practice your BALANCE, with awesome, just-right workout videos that you can do at home.

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 will be an intense push, two days will be very relaxed and the rest of the days should feel mild to moderate. Changing your intensity is what changes your body.
  • The BONUS CONTENT is appropriate for either goal. 

(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 TEXT DESCRIPTION on each day of the calendar is a link that takes you directly to the workout videos on the Pahla B Fitness YouTube channel or The Fitness Matters Podcast channel on YouTube.

Each week, this free exercise schedule BALANCES your workouts and helps you with awesome, just-right workout videos that you can do at home.

WEIGHT LOSS WORKOUTS

MONDAY:  20 Minute Knee-Friendly CARDIO Workout without Squats

TUESDAY:  STRENGTH Workout with DUMBBELLS for Women over 50 ⚡️ Pahla B Fitness

WEDNESDAY:  Cardio STRETCH Full Body Workout for Women over 50

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

FRIDAY:  Low Impact CARDIO + Standing ABS Workout for Women over 50 ⚡️ Pahla B Fitness

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

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

Find this week’s WEIGHT LOSS playlist here: https://youtube.com/playlist?list=PLQXWvLmpehlmPUPLL3x9hAax5fI72eKrx

BODY SHAPING WORKOUTS

MONDAY (PUSH):  Knee Friendly Cardio HIIT, 40 Minute LOW IMPACT Workout 😅 Burn 400 Calories

TUESDAY (RECOVERY):  25 Minute STRETCH + BALANCE Active Rest Day Workout for Women over 50 🧘‍♂️ Pahla B Fitness

WEDNESDAY (MODERATE):  25 Minute Low Impact WEIGHT LOSS Workout with WEIGHTS 😅 BURN 250 Calories

THURSDAY (MODERATE):  MODERATE Cardio 💪 Day 17 💪 Body Shaping for Women over 50

FRIDAY (CORE/RECOVERY):  20 Minute CORE STRENGTH Floor Workout for BEGINNERS | Beginner Bodyweight Series

SATURDAY (MODERATE):  WEIGHT LOSS Cardio Toning Workout for Women over 50 ⚡️ Pahla B Fitness

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

Find this week’s BODY SHAPING playlist here: https://www.youtube.com/playlist?list=PLQXWvLmpehlkLLzGbkUHAi6LSln8_feCc

BONUS CONTENT

Ep. 055 Getting Things DONE 🎧 The Fitness Matters Podcast with Pahla B

December LIVE Q+A #2

Friends, there is a saying that says, “Life is like riding a bicycle🚲. To keep your balance, you must keep moving.”  How true this is! You can absolutely improve your fitness AND your balance through moderate and consistent exercise. Thank you for being here, enjoy this week’s Mini Challenge, and please share these routines with your fitness-minded friends who want more balance in their lives too!  No trapeze required💙😉.

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