2021 Mini Challenge Week 1 Featured Image

2021 Mini Challenge Week 1, January 4 – 10

Happy New Year, my friends!

If you know me at all, you know that I absolutely love💙 the beginning of a NEW YEAR.   Reflecting on what I’ve accomplished over the previous 12 months and SETTING GOALS for the upcoming year📆 are things that light me up!  

(Wanna hear more about my goal-setting process?  Check out the New Year’s RESOLUTIONS podcast episode here:  https://youtu.be/nhqoXHFECcQ )

And while we’re on the subject of light💡…I live in a part of the world where it’s winter⛄ right now.  Daylight hours are shorter, and nighttime seems to drag on.  But I’ve noticed that things have started to FLIP 🥞.

Since the winter solstice❄️, my fellow Northern Hemisphere Bs and I are enjoying a few more minutes of SUNSHINE every day until June.

And it’s interesting, because the increase in daylight is hardly perceptible each day. We’re gaining more sunshine, but it’s hard to tell right away🤷. Until one day it dawns on us (you know I had to make a “dawn” joke!) that things are getting BRIGHTER AND SUNNIER🌈.

That’s how it goes with your FITNESS JOURNEY, too!  You’re working out moderately and consistently and may not notice any improvements right away. “Am I really making any progress📈?” you ask yourself, until one day, you notice that you have🥳! 

A super easy way to start – or continue – your fitness journey is with the FREE weekly Mini Challenge. All of your week’s workouts are planned, and you don’t burn any daylight☀️ trying to decide what to do next! 

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.)

A super easy way to start - or continue - your fitness journey is with the FREE weekly Mini Challenge. All of your week’s workouts are planned, and you don’t burn any daylight☀️ trying to decide what to do next!

WEIGHT LOSS WORKOUTS

MONDAY:  Day TWENTY-FOUR – Weight Loss for Women over 50 😅 31 Day Workout Challenge

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

WEDNESDAY:  25 Minute LOW IMPACT Cardio Workout for PLANTAR FASCIITIS  ⚡️ Pahla B Fitness

THURSDAY:  20 Minute WEIGHT LOSS Weights Workout for Women over 50 ⚡️ Pahla B Fitness

FRIDAY:  Start LOSING WEIGHT now!  Simple POWER WALK workout (no equipment) 🦶 WALK Off the Weight Day 1

SATURDAY: Walk STRONG! Toning Workout (with hand weights) 🦶 WALK Off the Weight Day 2

SUNDAY:  STEP + STRETCH! Walking Flexibility Workout (no equipment) 🦶 WALK Off the Weight Day 3

Find the week of WEIGHT LOSS WORKOUTS in this convenient PLAYLIST: https://youtube.com/playlist?list=PLQXWvLmpehlnBKPPfEiSuGf5sKX5uuA3l

BODY SHAPING WORKOUTS

MONDAY (PUSH):  LOW IMPACT Bodyweight BOOT CAMP | 40 Minute Progressive CARDIO + STRENGTH Workout Without Jumping

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

WEDNESDAY (MODERATE):  LOW IMPACT Cardio + Standing ABS Workout for Women over 50

THURSDAY (MODERATE):  MODERATE Weights 💪 Day 4 💪 Body Shaping for Women over 50

FRIDAY (CORE/RECOVERY):  45 Minute FUNCTIONAL Core Strength + Stretching Workout for Women over 50

SATURDAY (MODERATE):  WALK with Weights LOW IMPACT Cardio Workout for Women over 50 ⚡️ Pahla B Fitness

SUNDAY (MODERATE):  25 Minute KNEE-FRIENDLY Bodyweight METCON Workout for Women over 50 ⚡️ Pahla B Fitness

Find the week of BODY-SHAPING WORKOUTS in this convenient PLAYLIST: https://youtube.com/playlist?list=PLQXWvLmpehllDW9AZbikbcPRf5jsfWYzU

BONUS CONTENT

Ep. 058: 2021, Part II: Time-Bound RESOLUTIONS 🎧 The Fitness Matters Podcast with Pahla B

LIVE!  Q+A #5 with Pahla B Fitness!

The MINI CHALLENGE is JUST RIGHT for women of a “certain age” who want to WALK ON SUNSHINE👣🌞 and feel their best!  SHARE it with your friends who want to shed some light on their own IMPROVED HEALTH in a fun and easy way!

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