2021 Mini Challenge Week 2 Featured Image

2021 Mini Challenge Week 2, January 11 – 17

“If exercise could be packed in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.”

That’s pretty powerful💪 stuff, right?  (Quote is attributed to the late Dr. Robert Butler of the National Institute of Aging)

I get asked all the time about the benefits of exercise, but it’s usually in the context of WEIGHT LOSS. People who know me well understand my stance on the exercise/weight relationship: it’s there, but it’s a small📏 one.  (Wanna know more?  Watch this video:  https://youtu.be/tqcJM2kANQA )

The truth is, we exercise for LOTS OF REASONS.  Yes, weight loss may be a part of the equation⩲, but it’s barely the tip of the iceberg🧊 when it comes to other health benefits.

Exercise is an excellent:

  • Heart health promoter💚
  • Bone strengthener🦴
  • Brain health advocate🧠
  • Emotion regulator😊
  • Blood sugar manager🩸
  • Immune system booster😷
  • Mood elevator😁
  • Stress reducer😱
  • Mobility maintainer🦵

If I could, I’d write out a prescription💊 for each person reading this for a dose of MODERATE EXERCISE daily!

Oh… wait a minute⏰!  That’s something I can totally do!✅

My friends, you can fill your fitness prescription every day this week with the FREE Mini Challenge!  In other words, “Take a workout and call me in the morning😂.”

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.)

NOTE: This month, my WEIGHT LOSS Bs will be following along with the new WALK Off the Weight series, so the Mini Challenge will simply include the link for the playlist, so you can easily find whatever day you’re on!

You can fill your fitness prescription every day this week with the FREE Mini Challenge!  Just “Take a workout and call me in the morning😂.”


Find this week’s workouts in the WALK Off the Weight for Women over 50 playlist here: http://bit.ly/2021WOWseries


MONDAY (PUSH):  Sweaty STRENGTH Circuit | 40 Minute Intense DUMBBELL Workout for Full Body SHAPE + TONE

TUESDAY (RECOVERY):  30 Minute STRESS RELIEF Stretching + Mobility Workout for Women over 50 ⚡️ Pahla B Fitness


THURSDAY (MODERATE):  25 Minute Full Body Beginner Dumbbell Strength + Low Impact Cardio | 200 Calorie Fat Burning METCON

FRIDAY (CORE/RECOVERY):  RECOVERY Standing Abs 💪 Day 12 💪 Body Shaping for Women over 50

SATURDAY (MODERATE):  POWER WALK 25-Minute Low Impact Cardio Workout for Women over 50 ⚡️ Pahla B Fitness

SUNDAY (MODERATE):  25 Minute STRENGTH + Low Impact CARDIO Workout for Women over 50 ⚡️ Pahla B Fitness

Find this week’s BODY SHAPING workouts in this playlist: https://youtube.com/playlist?list=PLQXWvLmpehlnzBa1mu3Dxe6LZTi4a9yFR


Ep. 059: Planning for SUCCESS 🎧 The Fitness Matters Podcast with Pahla B

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

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