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You’re smart, you’re successful, and you’ve got your sh*t together, but you can’t seem to lose this menopausal weight. Your body isn’t the problem, it’s your brain. Join weight loss life coach Pahla B to unlock the mindset blocks that hold you back, so you can lose all the weight you want and keep it off forever.
- 321 - Top 5 Weight Loss Mindset Blocks
It’s not really a question of “if” you have weight loss mindset blocks (you do), it’s more about figuring out exactly which ones you have, so you can solve for them and get to your goal weight. On this week’s episode of the Get Your GOAL podcast, I’m diving into the top five weight loss mindset blocks to show you exactly how they’re stopping you and what you can do about it.
When you have blind spots (aka, mindset blocks), you are constantly slowing yourself down. But knowledge is power, my friend, and self knowledge – self awareness – is the greatest power of all. When you intentionally see yourself clearly, honestly, and without judgment, you are unstoppable.
So, let’s find those mindset blocks and bust through them!
Listen now to learn:
What a mindset block even isHow to know you have a mindset block, andThe most efficient and effective tool for busting your blocks
In this episode I’m sharing the Top 5 Weight Loss Mindset Blocks I’ve helped women around the world bust through while they were losing weight with The 5-0 Method. Do YOU have the same blocks?Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 25 Apr 2024 - 320 - The 12 Biggest Weight Loss MYTHS, Debunked
There’s a lot of information out there about weight loss for menopausal women, and some of it is straight-up wrong. To help you separate fact from fiction, on this week’s episode of the Get Your GOAL podcast, we’re debunking twelve of the biggest weight loss myths, plus of course I’ll share the real facts so you can lose all the weight you want and keep it off forever.
Your body and your brain are always always always working together, so any weight loss advice that doesn’t address your mindset isn’t giving you the complete answer.
Second, and this is almost the same point, but in a broader context, weight loss is never about one thing.
Which means that any advice that purports that weight loss is driven by one singular factor – like eating during a specific window of time, or eliminating a specific type of food, or exercising in a specific way – is incomplete.
The simple science behind weight loss is that it’s driven by three things, in this exact order: 1, believing that you can, 2, eating in a slight caloric deficit over time, and 3, lovingly supporting your menopausal metabolism.
So now that you know the facts, let’s get to the Twelve Biggest Weight Loss MYTHS, so we can debunk those suckers!
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 18 Apr 2024 - 319 - What To Do When You're Not Losing Weight
When you’re not losing weight it’s almost never because of your calories. And yet, that’s the conclusion we all jump to immediately, even though changing up your calories is more likely to slow you down than speed you up. On this week’s episode of the Get Your GOAL podcast, I’m sharing three important things to do (that aren’t changing your calories) when you’re not losing weight.
Weight loss is a long game, and it’s driven by three things, in this exact order: number one, believing that you can, number two, eating in a slight caloric deficit over time, and number three, lovingly supporting your menopausal metabolism while you do numbers one and two.
Fiddling around with your calories (number two) before you address the belief piece (number one) is kind of like trying to read a book in a foreign language when you don’t even know the alphabet yet. Sure, you can make guesses, but it’s unlikely that you’ll make sense of the story.
Imagine jumping into the deep end of a pool when you don’t believe that you can swim. You’ll just thrash around and, at best, tread water, instead of gliding smoothly to the other side.
You absolutely, positively, musttake a look at your mindset – your beliefs – before making adjustments to your calories, so that you don’t find yourself splashing around and not making progress toward your weight loss goal.
This is why the three things to do when you’re not losing weight that I’m sharing with you today are all mindset-focused – so you can swim like a champion and read novels with ease.
No, I’m joking.
I’m showing you how to change your mindset so you can lose all the weight you want after menopause and keep it off forever.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 11 Apr 2024 - 318 - 4 Reasons You’re Not Losing Weight… Yet
You’ve been working on losing weight for a while, but you’re still not seeing the results you want on the scale. It feels super frustrating to put in all this effort and not be making any progress. So, why aren’t you losing weight? And what can you do about it? On this week’s episode of the Get Your GOAL podcast, I’m sharing four reasons why you’re not losing weight … yet.
Before we get into it, make sure you really take the time to hear the last word in the title of this episode: yet.
While it may or may not be true that you’re not losing weight right now (and we’ll talk about how that might not even be true in reason number four!), your current weight loss progress is not an indicator of your future success.
Because the simple formula for permanent weight loss is this: Step One, believe that you can lose weight. Step Two, eat in a slight caloric deficit over time, and Step Three, lovingly support your menopausal metabolism while you’re doing Step One and Step Two.
Right now, there’s a really good chance that disbelief is lurking in every corner of your brain. It’s not just the thought, “I don’t believe I can lose weight” that’s stopping you, though that’s definitely one of the most common mindset blocks I hear.But there are other ways that disbelief shows up in your life and, notably, on the scale, that we’re talking about today. These four reasons you’re not losing weight YET, are your ticket to uncovering your disbelief mindset blocks, so you can bust through them.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 04 Apr 2024 - 317 - How To Lose Weight Without Feeling Like You're On a Diet
You can’t reallylose weight without dieting…can you? What if this so-called conventional wisdom isn’t very wise after all? What if you could lose all the weight you want and keep it off forever, without feeling like you’re on a diet at all? My friend, you can, and this episode of the Get Your GOAL podcast will tell you how.
The fact is, you can DO all the things to lose weight – which is to say, creating belief in yourself and eating in a slight caloric deficit over time, while supporting your menopausal metabolism with adequate hydration, sleep, and exercise – without FEELING like you’re on a diet.
Because your feelings don’t come from what you’re doing – they come from your thoughts. 🤯
You’re not doomed to constantly feeling restriction, obligation, pressure, uncertainty, frustration, anger, or overwhelm on your weight loss journey. In fact, this week I’m offering up three alternative (and much more pleasant) feelings that you can easily have while you’re losing weight, instead of feeling like you’re on a diet.
Thanks for joining me!
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 28 Mar 2024 - 316 - The 3 Biggest Mindset Shifts I Made To Lose Weight In My 50s
A couple of years ago, I lost weight for the last time. And while I was losing weight, I experienced three really big mindset shifts that forever changed the way I think about my body, my weight, and myself. So today, I’m sharing with you the three biggest mindset shifts I made to lose weight in my 50s.
Mindset is basically just another word for belief or beliefs. Which is basically just another way of saying a thought or collection of thoughts that you’ve been practicing subconsciously and maybe haven’t challenged.
We all have beliefs we’ve never looked at! And that’s why mindset work is such a crucial part of weight loss. Right now, you have beliefs about losing weight that are holding you back, and any time you want to, you can simply challenge them and SHIFT to a different belief.
Here are the three biggest mindset shifts I made to lose weight in my 50s:
- From “I can’t” to “I can, but I might choose not to”From “Menopause sucks!” to “This is what my body is supposed to do”From “Losing weight is harder over 50” to “Losing weight is different over 50”
Losing weight in your 50s and beyond and keeping it off for the rest of your life will require you to shift your mindset. Right now you have thoughts and beliefs that aren’t helping you lose the weight you want. But you can shift out of your unhelpful mindset and into the thoughts, beliefs and feelings that will take you directly to your goal weight.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 21 Mar 2024 - 315 - 5 Things You're NOT Doing That Are Slowing Down Your Weight Loss Results
Wanna speed up your weight loss results? Of course you do. Then my friend, one of the first things you need to look at is what you’re currently doing (or in this case, NOT doing) that’s slowing you down. On this week’s episode of the Get Your GOAL podcast, I’m sharing five things you’re NOT doing that are slowing down your weight loss results.
I get asked a lot about what to DO for weight loss – which makes sense, because I’m a weight loss coach! And of course I have a super simple framework called The 5-0 Method that tells you exactly what to do each day to lose all the weight you want and keep it off forever.
But the thing we’re talking about today is something I almost never get asked about, and that’s what you’re NOT doing, and how it’s not only dramatically affecting your weight loss, but could be the reason why you would struggle to keep the weight off in the future.
Here are five things you’re NOT doing that are slowing down your weight loss results:
- You’re not JOURNALINGYou’re not WEIGHING YOURSELFYou’re not TRACKING YOUR CALORIESYou’re not HOLDING YOURSELF ACCOUNTABLEYou’re not DOING A MONTHLY CHECK IN
Being willing to look at yourself honestly – your thoughts, your weight, your calories, your accountability and your progress – is THE THING that will speed up your weight loss results.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 14 Mar 2024 - 314 - 3 Signs You're Ready to Lose Weight for Good
Sometimes you feel really prepared to start your weight loss journey, and sometimes you’re pretty sure you need to do more research, and it’s off to Google you go. But this constant back and forth isn’t really helping you lose weight. So today I’m sharing three signs that you are ready to lose weight for good.
If you’ve been wondering about whether or not you’re ready to lose weight, wonder no more, my friend. Here are three simple-to-spot signs that proveit’s time to lose weight for the last time:
- You notice yourself complaining about your weightYou can spot a diet that’s not for youYou’re listening to this podcast
You really ARE ready, so let’s go!
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 07 Mar 2024 - 313 - Why Weight Loss is Important
You’ve been wanting to lose weight for a while now, but there’s a part of you that feels really foolish about going on another diet in your 50s. I mean, how vain is that? It’s not like you’re going to go running around in a bikini at this age.
But on the other hand, you’ve always wanted to be a woman of a “certain age” who looks and feels her best. One of those women whose whole essence oozes calm confidence and self-assurance. Maybe you couldrock a bikini.
Ugh! But maybe you should just get over it and accept that this is yourmenopausal body – with 30 extra pounds. My friend, if this is the argument that you keep having in your head about whether or not weight loss is important, this podcast episode is for YOU.
Join me as we identify the lessons you’ll learn and the benefits you’ll gain on a weight loss journey to self love, self trust, and showing up as your best self in the world.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 29 Feb 2024 - 312 - Losing Weight for the Last Time
You’ve gained and lost weight before, maybe even dozens of times, and you’re sick of it. You’re ready to be done with this dieting nonsense forever. But how does that even work? How do you lose weight for the last time? Like THIS.
On this week’s episode, I’m going to lay out how to lose weight for the last time in a step-by-step list, but let me also point out the overarching theme – the one key takeaway that, if it’s the only thing you remember from this podcast, it’ll still send you in the right direction.
And it’s this: losing weight for the last time REQUIRES YOU to create a loving and trusting brain-body connection. If you don’t do this, you will continue to create the results you’ve created in the past, or the results you currently have. Meaning, you’ll gain and lose weight again and again, or you’ll stay stuck where you are now.
On the other hand, when your brain and your body are working together as a team, you will be unstoppable, and getting to your goal weight will be inevitable.
Tune in now, and when you’re ready to lose weight for the last time, join us in the Get Your GOAL group!
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 22 Feb 2024 - 311 - How to Stop Eating Your Feelings
It’s been a long day, and your coworkers got on every single one of your nerves, including your last one. You’re super stressed out and you’ve got a deadline to meet, but… it’s like you can’t even stop yourself from heading to the pantry and stuffing your face. You know you’re eating your feelings, and you’re really ready to stop doing it, but how? My friend, like THIS.
This week’s episode of the Get Your GOAL podcast is super practical, with step-by-step instructions that’ll help you
Make peace with your feelingsUnderstand why they’re doing what they do, andStop stress-, comfort-, or overeating permanentlyWe’re covering a lot of ground today, so take notes and get ready to practice some emotional skills, so you can lose all the weight you want and keep it off forever.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 15 Feb 2024 - 310 - The "F" Word
Don’t worry, today’s episode of the Get Your GOAL podcast isn’t really about the “F” word you’re probably thinking of – the four-lettered one. But we are absolutely going to chat about a certain three-lettered “F” word that’s slowing down your weight loss, and I’ll be sharing my best strategies for overcoming this common mindset block, so you can get your goal.
You’re kind of afraid of writing certain things in your journal, aren’t you? Like it’s too personal, or too embarrassing, or too vulgar to put into writing.
Maybe you’re afraid of writing in your journal at all. If you had a sibling read your diary when you were younger or adults telling you that “good girls don’t talk like that,” you might be worried that your words could be used against you.
But, my friend, let me say this plainly: censoring yourself in your journal is blocking you from losing weight.
So in this week’s episode of the Get Your GOAL podcast, we’re uncovering why you do it, how to stop, and how it’ll change your life (and your weight!) to be completely open and honest with yourself inside the safety of your journal.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 08 Feb 2024 - 309 - How to Stay On Track for Weight Loss (Even When You're Out of Your Routine!)
Weight loss is actually pretty straightforward. You have a routine, and you stick to your routine. And it all goes just fine… as long as you’re in your routine. But when you go out to eat, or somebody brings donuts to work, or there’s a wedding or a new baby or a birthday to celebrate – I mean, how can you stay on track for weight loss when you’re out of your routine? We’re getting into it today, love, and I’m going to show you exactly how.
First and foremost, I offer you this: you’re always on track for weight loss. Every part of your journey – even the twists and turns and long stretches of not feeling like you’re losing weight – is getting you to your goal.
And.
I also have some really practical mindset advice around making decisions about what “on track” looks like for you, and how to have your own back to stick with it.
Imagine feeling confident about your choices no matter where you go, or who you’re eating with, or what’s being served. And picture how fast you’ll get to your goal when you get off the “on track-off track” merry-go-round, and stay focused.
It’s available to you, and this episode of the Get Your GOAL podcast will show you how.
Timestamps:04:22 Weight loss mindset: rules, self-manipulation, individuality.
11:21 Create flexible routines by setting and meeting parameters.
19:04 Embrace change, trust the process, visualize success.
27:39 Take control of your life and choices.
32:09 Imagine relaxed future, maintenance after weight loss journey.
36:24 Socialization and support are invaluable for personal growth.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 01 Feb 2024 - 308 - What To Do When the Scale Goes UP
You stepped on the scale this morning, and it was up 1.2 pounds from yesterday. Your heart sank to your stomach, and your brain went into overdrive, telling you that obviously, this is a disaster – you’re gaining weight! You’re never going to get to your goal, or if you do, now it’s going to take longer. It’s all because of those stupid cookies you ate yesterday. If you had any self control at all, this wouldn’t have happened. But it’s going to be okay, today’s a new day, and you’ll just get on with it as best you can.
Sounds familiar, doesn’t it? My friend, today on the Get Your GOAL podcast, we’re digging deep into the monkey chatter you hear in your brain, and I’ve got a simple, practical MINDSET solution for what to do when the scale goes up.
Before we talk about mindset, though, let’s clear up a little biology: today’s weight didn’t go up because of what you ate yesterday. Your body has billions of daily processes that affect the scale, and what you’ve recently eaten is only the tiniest fraction of that.
The problem is that simply understanding this fact intellectually doesn’t stop you from feeling bad. Well, here’s why: your brain is hard-wired to make meaning from data. It’s normal, it’s natural, and it’s just what your brain does!
But hang on, because here comes some amazing news: your brain is ALSO hard-wired to be able to simply observe without making meaning. We just don’t get taught to use this skill, because the other way is sort of the default.
When you practice this superpower, though, you’ll be unstoppable. The scale won’t ruin your day, you won’t be tempted to overexercise or undereat in response to today’s weight, and you’ll feel calm and in control – even when the scale goes up.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 25 Jan 2024 - 307 - Fast Weight Loss vs. Permanent Weight Loss
Which would you rather: lose weight fast, or lose weight permanently? This is easy: FAST weight loss! No, wait. PERMANENT weight loss. Fast? Permanent? It’s so hard to choose! Well, hold onto your hat, GOALfriend, because they’re not mutually exclusive, and today I’m going to tell you how you can have BOTH.
First a disclaimer: when I’m saying fast weight loss, I’m not writing a snake oil check that biology can’t cash. Your body has limits to what it can and will do. For a woman over 50, “fast weight loss” means losing something in the neighborhood of 1-5 pounds a month, without starting and stopping over and over, or stalling out for weeks, months, or years at a time.
And permanent weight loss doesn’t mean you’ll never gain an ounce, but rather that you’ll maintain your weight within a range of about 5-10 pounds while – here’s the best part – never worrying about your weight again.
So our topic today answers the question: what can you do to put an end to self-sabotage, keep losing weight consistently, and ensure that you’ll get all the way to your goal weight without gaining it all right back?
In this episode of the Get Your GOAL podcast, we’re taking an honest look at the roots of impatience that have you craving fast weight loss, and I’m sharing the super simple actions you can take that’ll make your weight loss both fast andpermanent.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 18 Jan 2024 - 306 - Getting Your Brain Onboard with Weight Loss
Weight loss over 50 is driven by three things, in this exact order: number one, believing that you can. Number two, eating in a slight caloric deficit over time, and number three, lovingly supporting your metabolism while you do the other two things.
Getting your brain onboard with weight loss and believing that you can lose weight is, hands down, the most important part of your weight loss journey. Your body doesn’t go anywhere your brain doesn’t go first. But the solution isn’t just chanting affirmations or forcing yourself to think positive thoughts.
There’s actually a simple path to total weight loss belief in yourself, your body, and your decisions that starts with observation.
Observing a thing (your disbeliefs) changes a thing. And this is the exact work we begin with The 5-0 Method, which includes journaling prompts that help you observe your brain and its disbeliefs.
The next step is untangling those disbeliefs, by feeling your feelings instead of shoving them down. Getting in touch with your body and building this bridge of trust between your thoughts and feelings is the root of unshakeable belief.
And finally, the last step is setting yourself free from your old disbeliefs, by gently letting them go. Learning to master the skills of observing, untangling and setting free is the clear path to permanent weight loss.
Helpful Timestamps:
00:00 Recording inside, comfy and alone for once.
03:45 Mindset matters; your brain leads the way.
06:46 Example, mixed beliefs about shoes.
10:50 Understanding how thoughts affect feelings and actions.
13:52 Get your mindset on board for weight loss!
17:18 Starting mindset work in weight loss journey.
21:31 Acknowledge that thoughts create feelings, start by noticing.
24:44 Examine habits, feelings, and subconscious thoughts closely.
27:31 Believing in yourself for permanent weight loss!
31:48 Mastering mindset is essential for lasting weight loss.
32:56 Maximize potential with The 5-0 Method.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 11 Jan 2024 - 305 - This is Why Your Other Weight Loss Programs Didn't Work
Wanna know why your last weight loss program didn’t work? The short answer is this: they were only trying to change your body. But my friend, weight loss only finishesin your body. It startsin your brain.
So, if you want to ditch the programs that don’t work, and lose weight for the last time, you gotta know what’s been missing from those other plans. Which is exactly what we’re talking about today.
Weight loss feels like such a “body thing,” and you’ve heard your whole life that it’s all about calories in and calories out, so if you want to lose one pound, you’ve gotta burn 3500 calories. But how come it’s never that easy in real life?
Because sustainable, permanent weight loss isn’t just about your body.
Your brain and your body are always working together, which means that your weight loss program needs to work with them both.
Helpful Timestamps:00:00 The podcast discusses why other weight loss programs failed.
06:30 Negative thoughts and doubts affecting weight loss.
10:10 Many programs didn't work due to unsustainable habits and food preferences.
13:05 Create belief in weight loss through intentional decisions and data collection, leading to sustainable habits and self-belief.
14:36 Creating belief for yourself is key to weight loss success with the Five O Method. Understanding past failures is essential for making it work.
18:55 Address disbeliefs, sustainable habits, intentional belief, daily journaling, portion control, mindset shift.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 04 Jan 2024 - 304 - Are You REALLY Ready to Lose Weight?
It’s almost the first of the year, and literally everybody is talking about “New Year, New You!” But how do you know if you’re actually ready to make the deep, foundational change of losing weight for the last time? I’ve got a couple of checklists to help you know for sure, so let’s dive in!
Wanting, wishing, and hoping you can lose weight this year is very different from actually being READY to lose weight. In this week’s episode of the Get Your GOAL podcast, we’re chatting about the “red flags” that indicate you’re not ready, as well as the signs that all point to “let’s go!”
There are plenty of coaches and online gurus who urge you to lose weight quickly with extreme measures, but I’m here to share my wisdom on permanent weight loss, which starts with your mindset.
If you’ve got a weight loss goal for 2024, this podcast and The 5-0 Method are the best place to start. Download the free guide and listen now so you can get your goal.
Helpful Timestamps:
00:00 List of signs indicating you're not ready.
05:10 Disgust doesn't drive weight loss effectively.
07:00 Yearning for the past may hinder progress.
11:31 Be kinder and gentler to yourself during menopause.
16:18 Be patient with your body's changing timeline.
17:28 Real change begins in your brain first.
21:30 Free weight loss mindset guide for women.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 28 Dec 2023 - 303 - TRAILER: Lose Weight for the Last Time with the Get Your GOAL Podcast
Ever since menopause came crashing into your life, nothing seems to work for weight loss anymore. You’ve tried eating less, moving more, and even that “three-day detox” nonsense. But have you tried changing your mind?
Losing weight is actually pretty simple, and it always comes down to two things. Number one, believing that you can, and number two, eating in a slight caloric deficit over time.
My zone of genius is helping you with the belief piece.In my 20s, 30s, and 40s, I gained and lost weight half a dozen times. But in my 50s, I lost weight for the last time by changing how I thinkabout myself, my body, and menopause.
I'm your host, Pahla B, and I created this podcast to share what I know about weight loss mindset, so you can break free from your diet mentality, learn to trust and love yourself and your body unconditionally, and finally live the delicious life you deserve.
Join me every Thursday by subscribing in your favorite podcast app.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 21 Dec 2023 - 302 - BONUS: Updates
There’ve been some behind-the-scenes changes in Get Your GOAL-ville, so it’s time to share a few updates about what’s been happening and what’s coming next!
Join me in this bonus episode of the Get Your GOAL podcast to hear about my new cats (yes, plural), how it’s going with this year’s business pivot, why I’m taking a brief hiatus, and some minor but fun changes coming soon to the podcast.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 19 Nov 2023 - 301 - Ep. 313: Weight Loss Q&A With Pahla B
We’re diving into the world of weight loss, and answering YOUR questions – it’s a weight loss Q&A with Pahla B! Listen now for mindset-shifting advice on dealing with discouragement, re-thinking a recent weight gain, managing emotional eating, and more.
On this episode of the Get Your GOAL podcast (which is a replay of a recent *live* Q&A session), we’re debunking calorie counting myths and addressing menopausal challenges with practical, doable advice for your weight loss journey.
Along the way, I answered questions about the importance of journaling, managing emotions, and changing your mindset about food. Because weight loss is not just about mechanical body changes, but also about shifting your thought patterns and beliefs.
Join me for this enlightening, insightful episode that’s sure to help you achieve your weight loss goal. Don't miss it!
Note: This episode of the GYG Podcast will be released on Thursdays in the near future. Stay tuned!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Thu, 09 Nov 2023 - 300 - Ep. 312: Your Questions About Calories
When it comes to losing weight over 50, there’s so much conflicting information. But the science is clear, and I can help you sort it out so YOU can lose all the weight you want and keep it off forever.
On this week’s episode of the Get Your GOAL podcast, we’re diving into the archives and answering your questions about calories!
Should you eat your calories throughout the day, or is it okay to eat them in one setting? And what if you’re still hundreds of calories away from your target, but it’s the end of the day? You don’t want to throw your body into starvation mode, but you don’t want to gain weight from late-night snacking either. So what’s a menopausal girl to do?
The short answer is: it depends – not just on the calories, but on your other metabolism-supporting habits, and (most importantly) how you feel.
Making The 5-0 Method work for you means listening to your brain and your body to make decisions that feel doable and sustainable.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 05 Nov 2023 - 299 - Ep. 311: Stop "shoulding" on yourself
Feel like there are things you should be doing for weight loss (like drinking enough water), but you’re just not motivated? This week on the Get Your GOAL podcast, we’re diving into the struggle of consistency and I’m sharing my personal experience with staying hydrated. So grab your water bottle and let’s reframe your mindset to break free from the burdensome “shoulds!”
It's happened to all of us at some point. You start off all gung-ho about drinking the recommended amount of water every day, only to fall off the wagon and berate yourself for not doing what you "should" be doing. Sound familiar? But here's the thing I've learned: all this "shoulding" doesn't do you any good. It just drags you down and makes you feel burdened. And what's worse is that it often leads to avoiding doing the very thing you're "shoulding" yourself to do!
So, what's the solution? Instead of telling yourself, "I *should* be drinking my water," ask yourself, "Why do I *want* to drink water?" It seems like such a small difference, but trust me, focusing on the reasons you want to do something makes it easier to take action. Rather than feeling burdened, you’ll discover a sense of curiosity and excitement about drinking water.
And here's the real secret: It's finding your own motivation, your own reasons for wanting to drink water that’ll get you to actually drink. Maybe it's because you want to feel energized, or because it supports your weight loss goal, or simply because it makes you feel good. Whatever it is, make it personal and meaningful to you. Stop "shoulding" on yourself and start creating the results you really want.
Cheers to a fabulous, hydrated life, my friend!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 29 Oct 2023 - 298 - Ep. 310: Sleeping for Weight Loss
How much sleep do you *really* need for weight loss? And what if you’re awake in the night with racing thoughts? In this week’s episode of the Get Your GOAL podcast, I’ve got the scoop on all things SLEEP and how it impacts your weight loss journey. So grab a cup of tea, sit back, and enjoy!
In today's episode, I've got something really special planned for us. I've been going through the archives and found some old Q&A episodes that I just had to bring back. Answering your questions is my absolute favorite part of my job, so get ready for a fun and informative show.
But before we dive into the Q&A session, I wanted to share some exciting news. I'll be hosting an all-new, live Q&A session in November, exclusively for those on my email list. If you're not on it yet, head over to https://getyourgoal.com/list/ and sign up.
Now, let's talk about sleep. I received a few questions about how much sleep is recommended for weight loss, and it's such an interesting topic. Personally, I've noticed that my sleep needs have changed over the years. I used to be able to function on less sleep when I was younger, but now, I really struggle with anything less than 8 hours.
However, the amount of sleep you need is personal and can vary from person to person. It's not just about the number of hours in bed, but also the quality of sleep you're getting.
If you're someone who struggles with insomnia or racing thoughts at night, like my friend Heather, it might be helpful to plan for more time in bed to ensure you get enough sleep. Also, journaling before sleep can be a game-changer for calming your mind. I personally like to write down my thoughts and remind myself that they're just thoughts, not facts. It really helps me be more of a compassionate observer of my own mind.
Stay tuned for more exciting content and don't forget to join my email list for the exclusive live Q&A session in November. Until next time, happy sleeping!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 22 Oct 2023 - 297 - Ep. 309: Should You CUT CARBS to Lose Weight?
Everywhere you turn, somebody is telling you to cut carbs to lose weight. But is that actually the most effective way? Does it really work? In this week’s episode of the Get Your GOAL podcast, I’m spilling the tea about cutting carbs, and showing you exactly what works for weight loss.
*Can* you cut carbs to lose weight over 50? Sure (sort of). But *should* you? Well, that’s a whole ‘nuther question with a (probably) different answer!
We’re diving deep into the mindset of eating for weight loss in this episode, and exploring the topic of low carb diets in a way you’ve never heard. Plus, I’m sharing a simple strategy to find your unique answer to this weight loss conundrum.
WHAT YOU'LL LEARN:
- Why cutting carbs doesn’t guarantee weight loss
- The foolproof formula for losing weight over 50
- How to tell the difference between what you should do and what you want to do
If you’re ready to break free from the rules and restrictions of outdated weight loss regimes, this episode of the Get Your GOAL podcast is for you!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 15 Oct 2023 - 296 - Ep. 308: 6 Things I've Learned About Weight Loss
Let’s celebrate SIX YEARS of the Get Your GOAL (formerly Fitness Matters and formerly formerly Let’s RUN) podcast with a list of six things I’ve learned about weight loss.
I’ve been a fitness professional for almost a dozen years now, so you might think I already had it all figured out when I started this podcast on October 3, 2017.
Nope.
Back then, I was just a young 47-year old who had barely entered perimenopause and was still running ultramarathons for fun. My, how the years (and helping thousands of women over 50 lose weight!) have changed my weight loss philosophy.
SIX THINGS I'VE LEARNED ABOUT WEIGHT LOSS:
- Exercise doesn’t make you lose weight
- Your body has a lot of information, but you might not be listening
- You can eat what you want without feeling guilty
- It takes as long as it takes
- Un-remembering old mottos is tough
- Your body only goes where your mind goes first
Join me for a fun look back at six years of podcasting, and a practical look forward to YOUR weight loss journey!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 08 Oct 2023 - 295 - Ep. 307: 100% Consistency
You know you need to be consistent with your weight loss habits, but it feels so HARD. How can you get consistent, and exactly how consistent do you really need to be? In this episode of the Get Your GOAL podcast, we’re diving deep into the topic of consistency so YOU can lose all the weight you want and keep it off forever.
In The 5-0 Method, I explain the five daily tasks that create weight loss:
Managing your mind
Eating the right number of calories
Drinking the right amount of water
Getting adequate sleep
Exercising moderately
And my standard for each of these five tasks is that you hit all five of them with 100% consistency, every single day. Because the science is incredibly clear – weight loss is driven by 1.) believing that you can 2.) eating in a slight caloric deficit over time, and 3.) 4.) and 5.) supporting your metabolism while your body is doing the difficult job of converting fat into energy.
Hitting each of these tasks at 100% consistency *will* produce weight loss.
But the way you’ve probably tried to come at this is with willpower: you’ve simply demanded of yourself that you do these things. You’ve gritted your teeth, you’ve put your nose to the grindstone, you’ve clamped a lid on yourself, or restricted yourself.
What I want to offer you today is a way of thinking about, and achieving, 100% consistency that will guarantee not just your weight loss success, but your maintenance success, too.
WHAT YOU'LL LEARN :
- WHY building belief is so important on your weight loss journey
- The DIFFERENCE between belief and willpower, and
- Exactly HOW to build belief, step by stepReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 01 Oct 2023 - 294 - Ep. 306: Are You Doing Too Much?
If you’re having trouble losing weight, taking a look at how much you’re working out is one of the first places you can troubleshoot. Menopausal women have different exercise and recovery needs than younger women, and – believe it or not – too much exercise can actually lead to weight GAIN over 50.
On this episode of the Get Your GOAL podcast, we’re exploring how much is too much.
Overexercise isn’t always the problem, but it’s a far more common issue than the internet would lead you to believe. And it’s particularly problematic for menopausal women, because we recover so differently than we used to.
We live in a society that values hard work, doing more, pushing yourself to extremes, and being the best. And I don’t argue with those values, exactly – but I do want you to understand the nuances of how to incorporate those ideals into your menopausal life. Especially as you’re losing weight.
WHAT YOU'LL LEARN:
-How to know when you’re doing too much (including the signs and symptoms you’ve been ignoring)
-Why you find yourself continuing to do what you’ve always done (even when you’re not getting the results you want)
-The step-by-step process for finding your balance and losing weight with ease (instead of willpower)
If you’re ready to get to your goal weight without pushing yourself to extremes, this episode of the Get Your GOAL podcast is for you!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 24 Sep 2023 - 293 - Ep. 305: How to Count the Calories in Your Homemade Meals
You’ve really got this calorie counting thing down pat when it comes to simple foods or eating in restaurants that list their calories. But what about when you cook at home? How do you figure out the calories in your favorite dishes when you’re just throwing things together?
In this episode of the Get Your GOAL podcast, I’ll show you how to count the calories in your homemade meals with a simple, step-by-step process.
Imagine never being afraid of going out to eat, or going to a friend’s house, or going on vacation, ever again. Picture yourself confidently portioning out every meal, every time, to fit your calorie target without second-guessing yourself.
This can be you because it’s just a skill to count calories, which means that you can learn how.
Right now, your brain is making excuses to stop you from counting all of your calories (which is completely normal, and exactly how your brain is supposed to work). But when you execute this simple process, and practice it regularly, you’ll realize that there are NO calories that you can’t figure out.
WHAT YOU'LL LEARN:
- HOW to calculate the calories for any recipe
- WHY it’s so hard to make yourself do this, and
- HOW to overcome your resistanceReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 17 Sep 2023 - 292 - Ep. 304: Four Weight Loss Habits That Make Maintenance EASY
Of course you’re creating weight loss habits to lose weight, but did you know that some of the actions you’re taking will help with maintenance, too? In this episode of the Get Your GOAL podcast, I’m sharing the four best weight loss habits you can build today to make maintenance easy.
When it comes to weight loss habits, most of us focus on things like eating in a caloric deficit, or exercising regularly. But there are other habits you can create now that will pay off big maintenance dividends later.
Four Weight Loss Habits That Make Maintenance Easy:
- Planning your meals ahead of time
- Looking at the big picture of your weight
- Complimenting yourself
- Drawing from success in other areas of your life
Losing weight successfully requires you to pay attention and act with intention – and maintenance is more of the same. This episode of the Get Your GOAL podcast will show you the way!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 10 Sep 2023 - 291 - Ep. 303: Three Tips to Start Losing Weight Today
Wanna start losing weight today? This episode of the Get Your GOAL podcast has my top three tips!
You’re ready to lose weight, so the first thing you do is a total pantry clean-out of all the junk food in the house. Then you set your alarm for an hour earlier than usual so you can get in a good, hard workout. You’re focused, you’re determined… and in two weeks, you’re right back where you started, eating dinner on the couch and complaining that your pants don’t fit.
Isn’t there a way to get off this feast or famine roller coaster and actually lose weight?
There is, and I’m going to share it with you today. I’ve got my top three tips to get started on sure-fire, sustainable weight loss. And even if these three tips don’t sound related, I promise, they are.
Here’s the overarching theme: work WITH your brain and your menopausal body, instead of against them.
HOW TO START LOSING WEIGHT TODAY:
Tip #1: Focus On Belief
Tip #2: Prioritize Pleasure
Tip #3: Plan for Recovery
Weight loss over 50 can be simple and sustainable, and this episode of the Get Your GOAL podcast will show you how.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 03 Sep 2023 - 290 - Ep. 302: How To Choose Your GOAL Weight
You’re on a weight loss journey, but what’s your destination? How do you choose your goal weight? This week’s episode of the Get Your GOAL podcast will help you read the map and get where you want to go.
You know you want to lose weight, and you’ve got some numbers rattling around in your mind about where the scale might end up, but you’ve also got some doubts. So you’re searching the internet and asking the experts, hoping that’ll clear things up for you.
Instead, it seems to be making your decision even harder! Should you look at BMI charts, or focus on your body fat? And can’t you be healthy at any size?
My friend, let’s clear up the confusion by understanding WHY this decision feels confusing in the first place, and then I’ll share my simple process for choosing the best goal weight for YOU.
WHAT YOU'LL LEARN:
- Goal weight standards you probably want to consider
- Factors you definitely don’t need to worry about, and
- Where to find the ultimate authority for your choiceReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 27 Aug 2023 - 289 - Ep. 301: Losing the First Five Pounds
Weight loss is driven by 1.) believing that you can, and 2.) eating in a slight caloric deficit over time. This means that the real key to losing your first five pounds is working on your belief, and this episode of the Get Your GOAL podcast will show you how.
When you first get started and you’re working on losing your first five pounds, you probably think the secret lies in somehow making yourself eat and drink and journal and sleep and exercise.
But the actual secret sauce of weight loss is building belief. So, how do you do that, exactly?
In this week’s episode of the Get Your GOAL podcast, I’ll show you a simple formula and share personal insights about building belief while losing your first five pounds.
WHAT YOU'LL LEARN:
- Why belief work is so important
- What belief work actually looks like in real lifeReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 20 Aug 2023 - 288 - Ep. 300: Celebrating Your Weight Loss Wins
How often do you celebrate your weight loss wins? Every pound? Every five pounds? Or are you waiting until you get to your goal weight before you celebrate? Today’s episode of the Get Your GOAL podcast is a celebration of celebrating – plus a lesson on why it’s good for weight loss.
The science is clear: celebrating your wins helps you win even more. So why is it so hard for you to toot your own horn? And what can you do to make celebrating your wins easier?
We’re diving into the topic of celebration today!
WHAT YOU'LL LEARN:
- Why celebrating feels hard
- Why it’s a good idea to celebrate anyway
- How to celebrate in a way that changes your brain (for the better)
Plus, I’m modeling celebration for you on this, the 300th episode of the Get Your GOAL podcast. Yay, me!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 13 Aug 2023 - 287 - Ep. 299: Answering Your Weight Loss Questions
You have questions about weight loss over 50, and I have the answers! In this episode of the Get Your GOAL podcast, we’re digging in on calculating your calories, intuitive eating, getting off track, and more.
Losing weight during and after menopause is different, and if you’re like the thousands of women I’ve helped to lose weight, you have questions about what’s changed and what works now. So, let’s dive in!
Lucy: What’s the timeline for seeing results? My body is in early menopause and really not responding to my efforts in the same way as it has in the past.
Lisa: What should you do when you stall? How do you figure out why you’re stalling?
Jeni: I'm curious what you think and know about intuitive eating.
Cathy: How do people successfully count calories (mine is 1670 daily from your 5-0 method) without spending money or taking lots of time?
Erika: How to negotiate calories when having friends over once a week or fortnight. We’re non drinkers. My calories go way over and I get out of routine real quick! Is it portion control and learning to say no that needs addressing?
Meredith: I would really like to understand how to eat at a slight caloric deficit. How do I figure out all the numbers? How do I control portion sizes more effectively?
Many thanks to the lovely Bs who responded to my recent survey with these great questions – I hope the answers are helpful to YOU.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 06 Aug 2023 - 286 - Ep. 298: Why You Get Off Track (and What To Do About It)
Today, we're diving into a topic that I see popping up all over the place—getting off track in your weight loss journey. It's a common experience that so many of us go through, and in this episode of the Get Your GOAL podcast, I've got the answers for why you get off track and what you can do about it!
Let's talk about something so many of us experience on our weight loss journeys—getting off track. Whether you're just starting out or you've been at it for a while, it happens to the best of us. But here's the good news: it's completely solvable!
The root of getting off track lies in your subconscious thoughts that create feelings you'd rather avoid.
Here's the key: observe what's going on without judgment. Be kind to yourself and remember that it's all part of being human. Remove the label of "off track" and embrace the opportunity for growth.
When you’re ready for a more advanced mindset strategy, here it is: after you’ve found the subconscious thought that creates the uncomfortable feeling, you simply FEEL the feeling, without doing anything else about it.
As you practice observation without judgment and embrace the uncomfortable feelings, you'll find yourself more willing and capable of staying on track. Truly, there's no such thing as "off track." Every experience is an opportunity to learn and grow, and you have the power to navigate through this and keep moving forward!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 30 Jul 2023 - 285 - Ep. 297: Your Mindset Isn't Bad
When you start journaling for weight loss with the Two-Step Tool, it’s kind of shocking how many unhelpful thoughts you have, isn’t it? My friend, you’re not alone and your mindset isn’t bad. On this episode of the Get Your GOAL podcast, I’m sharing some inspiration to help you keep going when negativity threatens to bring you down.
The first time (or the first couple of times) you sit down to journal, you really don’t expect to hear anything too bad. But then you start writing and all of a sudden, it seems like everything in your head is negative!
Finding negativity and unhelpful thoughts while you journal is completely normal, and doesn’t mean anything about you. Your thoughts are simply a product of your experiences and social conditioning – they’re electrical impulses in your brain, not indications of your worth or your character.
But the discovery of these unhelpful thoughts can really throw you for a loop, and you might start to wonder…is your mindset BAD? Definitely not, and finding your unhelpful thoughts presents an opportunity for growth and transformation. By acknowledging and accepting them, you create space to replace them with more supportive and empowering ones. Remember, you don't have to force yourself to think positive thoughts! Your mindset will naturally move toward a healthy balance simply by uncovering and observing what you’re already thinking. And this episode of the Get Your GOAL podcast will help you make sense of the good and the bad of your weight loss mindset journey.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 23 Jul 2023 - 284 - Ep. 296: Why You Overindulge (and What To Do Instead)
It happens to all of us: you go out with friends or family and fully intend to stay within your calorie target and stay on track for weight loss, but you find yourself overindulging. It seems like this behavior is beyond your control, but in this episode of the Get Your GOAL podcast, I’m sharing the real reason you overindulge and offer a solution for what you can do instead.
My friend, food is not just fuel – we’ve all been socialized to associate it with feelings of love, comfort, and pleasure. Overindulgence occurs in social situations or special occasions, and is driven by a desire to feel loved and connected.
But here's the thing: no amount of food or drink can truly fill the void. The only person who can fill it is you. By investing in yourself and cultivating feelings of love, joy, and celebration from within, you can break the cycle of overindulgence.
So, instead of viewing indulgence as a negative or self-sabotaging act, think of it as an investment in your relationships, pleasure, and self-worth. You deserve pleasure, joy, and connection. By investing in yourself, you'll find a healthier balance and a more sustainable approach to indulgence.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 16 Jul 2023 - 283 - Ep. 295: Are You Too Old to Lose Weight?
Weight loss has gotten so much harder in your 50s (and beyond), hasn’t it? You’ve started thinking that maybe you’re just too old to lose weight. But in this episode of the Get Your GOAL podcast, we’re kicking that thought to the curb and exploring both the science and the mindset of losing weight at any age.
You, my friend, are NOT too old to lose weight. Regardless of your age, your gender, or your life circumstances, weight loss is driven by two essential factors: believing that you can, and eating in a slight caloric deficit.
For the belief piece, I like to rely on science and “stack” my belief in myself on top. Meaning, you can believe that you personally are capable of losing weight because you are a biological specimen that always responds to certain principles.
So, why does it feel so much harder to lose weight than it used to?
Because when you were younger, you could get away with drastic calorie restriction, but now you need to be more strategic and efficient in your behaviors. Eating in a *slight* caloric deficit is key, instead of the extreme measures you’re used to.
No matter your age, it's time to rewrite the narrative and approach weight loss with confidence, knowing that science (and the Get Your GOAL podcast!) is on your side.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 09 Jul 2023 - 282 - Ep. 294: The Three Stages of Weight Loss
Every weight loss journey is unique, but you will also inevitably come across three universal “pit stops” along your way. On this episode of the Get Your GOAL podcast, we’re chatting about the three stages of weight loss, so you can navigate the road with ease.
When you set out to achieve a weight loss goal, it can feel like you’re traveling alone and you might even wonder if you’re the only one who feels confused or overwhelmed or stuck.
But you’re definitely not alone.
Over the years of working with thousands of women losing weight, I’ve identified three distinct stages of the weight loss journey that everybody goes through: the first five pounds, which are swirling with indecision; the “messy middle,” which challenges your patience and fortitude; and the last five pounds, where so many women are tempted to quit right before they reach the finish line.
When you know what to expect along the way, this weight loss journey won’t feel so treacherous – embrace your journey, celebrate your milestones, and bask in the certainty of your inevitable success. Join me for this week’s episode, and let’s go!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 02 Jul 2023 - 281 - Ep. 293: Nights and Weekends
You’re good all day (or all week), but when seven o’clock rolls around, you can’t stop munching. How can you be consistent on nights and weekends, so you can lose all the weight you want? Like THIS.
On this week’s episode of the Get Your GOAL podcast we're tackling a common struggle – staying consistent with your calories on nights and weekends.
The answer? Lose the weight in a way that’s ultimately sustainable for maintenance.
This means no more restriction, no more “diet mentality,” no more beating yourself up or making excuses. This means loving yourself while you’re losing weight (not just when you get to your goal).
WHAT YOU'LL LEARN:
- Why “thinking positively” isn’t the answer (it never is)
- How to find the right balance for YOU
- How journaling gets to the root of the issue
- What self awareness *really* looks (and sounds) likeReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 25 Jun 2023 - 280 - Ep. 292: Why Bother?
Today's topic, "Why bother?" is a seemingly rhetorical question you’ve likely asked yourself on your weight loss journey. But in this episode of the Get Your GOAL podcast, we’re answering it and using the information to move forward!
Restate the question in a negative declarative form. Listen to the reasons that arise in your mind. Recognize them as thoughts, not truths.Assess the helpfulness of these thoughts by paying attention to how they make you feel. Label the unhelpful thoughts.Restate the question in a positive declarative form and listen for the answers in your head.Again, assess the helpfulness of these thoughts by how they feel.
You’ve faced moments of doubt and frustration on your weight loss journey. But you have the power to overcome them using the Two-Step Tool, and the simple process I’m outlining for you here:By recognizing and choosing supportive thoughts, you can overcome the "why bother?" mindset and get your weight loss goal.
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 18 Jun 2023 - 279 - Ep. 291: MVP -- Making Mistakes
When you’re plagued with indecision because you fear making a mistake, there’s one clear path forward: make mistakes anyway. This MVP episode of the Get Your GOAL podcast will show you how and why making mistakes is the fastest and best way to get your goal.
It can feel pretty overwhelming, for those of you who are new to the podcast, to try and sort through two hundred and ninety-one older episodes. So, occasionally, I’ll be sharing some of the most valuable older episodes, with an introduction like this one, which sets you up for why the message is still relevant and helpful today.
This episode, about making mistakes, has two key takeaways:
-First, that perfectionism slows you down
-And second, that being willing to make mistakes will take you everywhere you want to go
And the best evidence for this argument can be had just by listening to this three-and-a-half year old podcast! You can hear how far I’ve come, and how much clearer my message is, and how much I’ve changed and grown as a podcaster, all because I was willing to make mistakes and not wait until I could put out some perfectly polished podcast. Because if that was the case, we’d all still be waiting!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 11 Jun 2023 - 278 - Ep. 290: Learning to Lose Weight
Whether you think you already know how to lose weight, or think you don’t, I have a powerful mindset shift to share in this episode of the Get Your GOAL podcast that will teach you everything you need to know about losing weight!
On the one hand, if you’re telling yourself that you already know how to lose weight, it sounds like a good thing, right? Like, you know about how menopause has changed weight loss, and you understand the science of how eating in a slight caloric deficit over time is the way your body releases weight, and you know the five tasks to do every day. This is all really good stuff!
But, also… here you are, getting the five tasks done, but not actually losing any weight.
And on the other hand, if you’re telling yourself that you don’t know how to lose weight, you’re probably feeling a lot of confusion or overwhelm or doubt. And you might be asking a lot of questions without really implementing any of the answers, because you sort of think that that must not be it.
So… you’re not really losing weight, either.
In both cases, there’s a simple shift you can make RIGHT NOW that will accelerate your results and get you where you want to go.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 04 Jun 2023 - 277 - Ep. 289: Easy Weight Loss
Everybody wants weight loss to be easy, right? But also, you value hard work and want to be proud of your efforts. On this episode of the Get Your GOAL podcast, we’re exploring how to get the best of both worlds while you’re losing weight.
On the one hand, you definitely want things to feel easy. Easy is pleasurable, it’s what your brain craves, and it requires virtually nothing from you. So nice, right?
On the other hand, though, you’ve been socialized to value hard work, and truly believe that nothing good comes without it. Weight loss actually has to be hard to be worthwhile, doesn’t it?
Navigating these opposing ideals is tough, and can stop your weight loss in its tracks.
So, on this week’s episode of the Get Your GOAL podcast, we’re finding the middle ground, evaluating the thoughts we have about easy weight loss and hard work, and managing our mindset to get where we want to go.
WHAT YOU'LL LEARN:
-Why you don’t REALLY want weight loss to be easy
-Why you don’t REALLY want to work hard, either
-A better way of THINKING about your weight loss journey (that gets results!)
Working with your brain to create a weight loss mindset is all part of getting your GOAL, and this episode of the podcast has actionable steps that can help.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 28 May 2023 - 276 - Ep. 288: When to Adjust Your Calories
Depending on how much weight you want to lose, you might need to adjust your calories while on your weight loss journey. On this episode of the Get Your GOAL podcast, I’m teaching you when, why, and how to make those adjustments.
My rule of thumb is that there are two times during weight loss when you might want or need to adjust your calories – at the beginning of your journey when you’re learning to be consistent, and after you’ve lost about 40 pounds (or your weight loss has stopped for more than four weeks).
Not everybody needs to make adjustments, but if you do, here are some key points to keep in mind:
-First and foremost, it’s OKAY to adjust your calories. You are an experiment of one, and you can do anything.
-Be sure to take your time adjusting, and spend at least a month gathering data before you make changes.
-Know that the data you’re gathering ISN’T from the scale, it’s from your body’s signals and what your brain offers you in your journal. (This blows your mind, doesn’t it?)
-And finally, make your adjustments based on whether or not you can eat your target calories consistently, not on whether or not you think it’ll “make you lose weight.” Calories don’t make you lose weight, consistency does.
When you’re empowered to make your weight loss journey your own, and understand how and why to adjust your calories – you’re unstoppable!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 21 May 2023 - 275 - Ep. 287: Journal Prompts
Daily journaling is the most useful tool in your weight loss toolkit. And on this week’s episode of the Get Your GOAL podcast, I’m sharing my best tips with you, so you can feel like a journaling pro and get the most out of it.
Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they’re helpful.
So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don’t they? But in my experience, it’s the mindset work that makes the difference between long term success versus those who struggle or give up.
Each day with The 5-0 Method, we do five tasks that make you say, “Oh! I had no idea weight loss at my age could be so simple.” And the number one task is to manage your mindset, by finding your thoughts and deciding if they’re helpful.
So many women are on board with four of the five tasks – because water, sleep, eating, and exercise seem more “weight lossy” than journaling, don’t they? But in my experience, it’s the mindset work that makes the difference between long term success versus those who struggle or give up.
MY FIVE BEST JOURNALING TIPS:
1. Know WHY you’re journaling
2. Keep your journal prompt question simple and direct
3. Start your question with “What do I think about …?”
4. Stick to one topic
5. Quit while you’re ahead
Want to get started journaling for weight loss? As a special treat to my podcast listeners, I’m sharing the FREE download, “30 Days of Journal Prompts.” Grab your copy at https://getyourgoal.com/podcasts/287-journal-prompts/Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 14 May 2023 - 274 - Ep. 286: Top Five Weight Loss Questions
You have questions about weight loss over 50, and on this week’s episode of the Get Your GOAL podcast, I’ve got the answers!
I’ve been studying weight loss for over ten years and really paying attention to the questions you have – especially when you first get started on your journey. It feels difficult to navigate all your choices, and unbelievable that others have had success with such a counterintuitive plan.
You want to get everything right, so you can stop gaining this menopausal weight and start losing. But it’s confusing to figure out what to do or where to go for credible information.
The wonderful truth of it all is that even the most complex questions have a simple answer.
On today’s empowering episode of the Get Your GOAL podcast, we’re exploring calorie apps, chatting about whether or not to eat junk food, and deciding what to count as water, with science-based answers and the mindset shifts that will help you move forward with confidence.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 07 May 2023 - 273 - Ep. 285: Weighing Yourself
Weighing yourself can feel calm and easy. In this episode of the Get Your GOAL podcast, I’m sharing the simple process that will change your relationship with the scale.
You’re on board with the idea of how mindset work or journaling *might* be helpful for losing weight. But weighing yourself? It’s hard, it feels terrible, and if you could just throw away your scale, you definitely would.
I hear from clients all the time that they hate to weigh themselves because the daily fluctuations drive them crazy, or they feel like the numbers just mess with their heads. You feel really good about your eating and exercising and water and sleep, but then you get on the scale and your weight is up, or it’s still the same, and all of a sudden it’s like everything you’ve been doing is all for nothing.
If this is you, you’re in the right place. Today, we’re taking a deep dive into the topic of WEIGHING YOURSELF, and I’m sharing exactly how to make peace with the scale once and for all.
WHAT YOU'LL LEARN:
- WHY weighing yourself feels awful
- HOW your brain sees the number on the scale, and
- WHAT to do right now to feel better about weighing yourselfReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 30 Apr 2023 - 272 - Ep. 284: Loving My Menopausal Body
The idea of loving your menopausal body sounds so nice. But what are the actual steps? How do you DO that? I’ve got the scoop in this week’s episode of the Get Your GOAL podcast!
Loving your menopausal body is a feeling that’s available to you – even if right now you think you hate your body, or it’s betrayed you, or you just don’t understand it anymore. You CAN love your body, and I highly encourage you to do so.
When menopause came knocking at my door, it changed everything I thought I knew about myself. But instead of getting stuck in the anger, frustration, and betrayal of those changes, I decided to change my MIND.
Join me today as I share the story of my menopause (and grief, and aging) journey, and what it’s meant to my relationship with my body.
WHAT YOU'LL LEARN:
- How I knew I WASN’T loving myself (I honestly hadn’t realized I wasn’t)
- How MENOPAUSE wasn’t really the problem (of course it was my thoughts!)
- Why it wasn’t about my WEIGHT or what I can DO, either
- The EXACT STEPS I’ve taken to feel loving toward my body (that you can take, too)
Are you ready to start loving your menopausal body? This week’s episode of the Get Your GOAL podcast will show you how!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 23 Apr 2023 - 271 - Ep. 283: Belief
Your body will only go where your brain goes first. Which means that successful weight loss begins with the belief that you can lose weight.
On a scale of one to ten, how much do you currently believe that you can get to your goal weight? Zero? This could be what’s stopping you from getting your goal.
In this week’s short, sweet and inspirational episode of the Get Your GOAL podcast, we’re diving into the concept of BELIEF and why it’s so important in reaching your goal. I’m sharing personal stories of how I overcame my own lack of belief and how you can borrow belief from outside of you, too.
WHAT YOU'LL LEARN:
- Why belief is the “secret sauce” to getting your goal
- How to cultivate belief in yourself
- Where you can get belief (for free!)Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 16 Apr 2023 - 270 - Ep. 282: What To Eat For Weight Loss
Losing weight with The 5-0 Method means you’re focused on eating the right number of calories every day – because staying in a slight caloric deficit over time is the only scientifically proven way to shed pounds. But WHAT should you eat? Do you need to go low carb, or eat in an 8-hour window, or find low calorie substitutes for your favorite foods?
No, no, and no. In fact, your best bet is to eat the foods you already love, in portion sizes to fit your weight loss calorie target.
But how can that be? Don’t you have to eat healthy for your health? And hasn’t that whole “calories in, calories out” myth been debunked?
Yes and yes. 🙂And also… eating for weight loss is more nuanced than a catchy sound bite can capture. In this week’s episode of the Get Your GOAL podcast, we’re taking a deep dive into the topic of what to eat for weight loss, while taking the long view of the lasting changes you can make in your life to maintain your weight forever.
WHAT YOU'LL LEARN:
- The easiest MINDSET HACK to change old habits
- Why healthy eating DOESN’T work for weight loss
- How restricting yourself ALWAYS backfires
Join me for this week’s episode of the Get Your GOAL podcast and empower yourself to make simple, sustainable changes that will help you reach your goal weight.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 09 Apr 2023 - 269 - Ep. 281: How to Get Any GOAL (Not Just Weight Loss!)
Most of us think getting to our goal will be just a straight line to success, and when things get tough, we just give up. But that doesn’t have to be your story. When you know what to expect along the way, even the bumpy path to your goal is navigable. And the truth of it is, the road to your goal looks like… a checkmark!
On this week’s episode of the Get Your GOAL podcast, I’m drawing you the map and pointing out all the milestones you can expect, so you can get YOUR goal, no matter what it is.
WHAT YOU'LL LEARN:
- Why success is NEVER linear
- How to THINK about your progress, and
- What to DO when the road gets tough
If you’re ready to get your goal, this episode is for you!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 02 Apr 2023 - 268 - Ep. 280: When Weight Loss is SLOW
Slow weight loss is frustrating, isn’t it? Even when you’re faithfully putting in the work with The 5-0 Method, you might still be losing weight slower than you want to, and you’re just so… over it.
But what if slow weight loss isn’t the problem that you think it is? What if there’s a simpler answer than just trying to work harder?
Because there is: in this week’s episode of the Get Your GOAL podcast, I’m covering the science of how fast or slow you can reasonably expect to lose weight at our age (and why), plus the mindset shift you can access TODAY to get the scale moving faster.
WHAT YOU'LL LEARN:
- Why SLOW weight loss isn’t really a problem
- The REAL issue that’s slowing you down, and
- The ONE EASY TIP that can get the scale moving faster
No matter how slow it’s going, my friend, you *can* lose all the weight you want and keep it off forever when you’re working on your mindset like we do here on the Get Your GOAL podcast!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 26 Mar 2023 - 267 - Ep. 279: Are You Losing Fitness?
You used to be able to go hiking or running for hours on end, lift super heavy weights, and still have the stamina to live your life. But now that you’re exercising moderately – I mean, twenty-three minutes a day, are you kidding me? – to lose weight, you MUST be losing fitness. Right?
Not right.
My friend, on this week’s episode of the Get Your GOAL podcast, we’re exploring the science of menopause and aging and how it affects your fitness, chatting about how your body makes exercise adaptations at any age, and easing your fears about losing fitness while you lose weight. I’ve got the facts about your body, and together we’ll manage your mindset!
WHAT YOU'LL LEARN:
- Why you’re ALWAYS both gaining *and* losing fitness
- The REAL problem with moderate exercise, and
- How to STOP sabotaging yourself with worry and lose weight for the last time
Your beautiful, amazing, miraculous body always wants to keep up with what you are doing right now. Your brain, on the other hand, always wants to think about what it used to do. This episode of the Get Your GOAL podcast will help you work with your brain rather than constantly struggling against it.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 19 Mar 2023 - 266 - Ep. 278: What To Do When You Overeat
You know the scene: you’re getting together with family or friends and before you go, you have every intention of eating to your weight loss calorie target. But then you get there, and… somehow you find yourself eating way over (or under!) your plan.
What happened?
My friend, there’s a very simple system at work here (so simple that I call it “The Wheel,” and you can learn all about it here: https://getyourgoal.com/podcasts/the-wheel/. In a nutshell, your brain is doing exactly what brains do, and nothing has gone wrong!
In this week’s episode of the Get Your GOAL podcast, I’m sharing my own experiences with overeating, a framework for understanding why you “find yourself” overeating, and the mindset trick that will help you stop overeating in its tracks.
WHAT YOU'LL LEARN:
-WHY we do things we don’t intend to do
-The REAL REASON it’s hard to stay on target with your calories, and
-HOW to eat the way you want to, every time
Yes, you should definitely give yourself grace for the times when you overeat, and – armed with the knowledge and advice from this episode of the Get Your GOAL podcast – you can also ensure that you eat the way you want to in the future. Listen now and let’s get your GOAL.
BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 12 Mar 2023 - 265 - BONUS: The Wheel
This episode of the Get Your GOAL podcast is short and to the point, so you can take in the concept quickly and apply it everywhere you go.
The Wheel is how your brain is ALWAYS working, whether you’re aware of it or not:
You have a THOUGHT
That THOUGHT creates a FEELING
That FEELING drives ACTIONS, and
Those ACTIONS get you a RESULT that is a direct reflection of your original THOUGHT
Understanding this concept is foundational for any mindset work you do, and truly is THE THING that helps you create change in your life!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 12 Mar 2023 - 264 - Ep. 277: Trusting the Process
When you first start a weight loss program like The 5-0 Method – which is so counterintuitive to the whole “eat less and move more” philosophy you’ve heard your entire life – it can be really hard to believe you’ll get results, right? But literally thousands of women have lost weight and made peace with their menopausal bodies this way!
How did they do it? By trusting the process. And then, along the way, learning to trust themselves.
My friends, trusting the process is a crucial step in your weight loss journey, but it’s only the first one! In this week’s episode of the Get Your GOAL podcast, I’m peeling back the layers of the “trust onion” to show you how to set yourself up for success.
WHAT YOU'LL LEARN:
- WHY trusting the process is an essential first step
- HOW trusting the process changes your brain
- WHEN trusting the process will get you results
Trusting The 5-0 Method is easy (it’s simple, sustainable, and backed by science!), and with the tools I’m sharing in this podcast, you’ll be well on your way to trusting yourself to get the weight loss results you want!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 05 Mar 2023 - 263 - Ep. 276: "Happy, Not Perfect" Book Club
In our final installment of the Pahla B Wellness Over 50 book club, we chatted about social media influencer Poppy Jamie’s self help book, “Happy, Not Perfect” – a quick, casual read that offered listeners the tools to become more flexible thinkers.
Listen in on the conversation and share your opinions! What did you think?Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 26 Feb 2023 - 262 - Ep. 275: Why I'm Not Making Workout Videos Anymore
If you know me from YouTube, you’ve likely noticed that I’m not posting exercise videos like I used to, and maybe you’ve questioned why I’m not making workouts anymore. Here’s why: they’re not helping you lose weight.
WHAT? Since when?
Literally, since always – and even though I’ve shared with you many times over the years that you can lose weight without exercising at all, it’s still one of the toughest aspects of weight loss to wrap your brain around. But as your personal weight loss life coach, I know it’s time to really put my money where my mouth is, and make the information about how to lose weight permanently much more accessible.
In this week’s episode of the Get Your GOAL podcast, I’m getting personal and sharing the whole story of how I got to where I am today, the good, the bad, and the downright uncomfortable of making a career change, and what you can expect from me in the future – tune in now to find out!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 19 Feb 2023 - 261 - Ep. 274: How to Have More Self Discipline
People with self discipline don’t seem to have any trouble losing weight, do they? They get up early to workout, they never have trouble with snacking, they drink their water, and get plenty of sleep every night. You know that if you had that kind of self discipline, you’d be losing weight easily, too – but you’re struggling with having *any* self discipline right now. How in the world can you get MORE?
You can (and I’ll tell you how). But also… you might not even need self discipline AT ALL.
Join me on this week’s episode of the Get Your GOAL podcast, where I’m clapping back at the notion of needing more self discipline and offering up a kinder, gentler way to lose weight instead.
WHAT YOU'LL LEARN:
What self discipline IS
What self discipline and is NOT, and
Why self discipline could actually be HOLDING YOU BACK from achieving your weight loss goals
My friend, if there’s one thing to take away from this episode it’s this: you have the ability, the tools, and the power to make self discipline work for YOU, no matter how much of it you currently have.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 12 Feb 2023 - 260 - Ep. 273: What to Do When Nothing's Working
You’re doing all the right things to lose weight – journaling, eating your calories, exercising, drinking water, and getting to bed on time. But somehow, the scale just keeps staying the same! Or maybe you’ve been on this journey for a while, and (you know…technically speaking) you are losing weight, but it’s just SO slow. So you keep looking around for a way to fix your problems, and you’re honestly ready to just give up, because NOTHING’S WORKING.
But don’t quit yet, my friend, because in this week’s episode of the Get Your GOAL Podcast, I’ve got three powerful strategies for moving forward when it feels like nothing is working.
WHAT YOU'LL LEARN:
Why it FEELS like nothing’s working (even when it is)
The science of what ACTUALLY works, and
Three practical things to DO to get moving toward your weight loss goal
My friend, just because nothing’s working right now doesn’t mean you’re destined to stay this weight forever. With the combination of strategy and mindset laid out in this episode, you’ll be well on your way to getting your goal!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 05 Feb 2023 - 259 - Ep. 272: Gaining it All Back
Losing weight to only gain it right back has got to be one of the hardest parts of a weight loss journey, am I right? It can make you fearful of taking a vacation (what if I gain the 10 pounds back again?), or red with anger when the scale is fluctuating (why can’t the weight just stay off?), or resigned to not staying at your goal once you get there (why bother if I’m just going to put it back on?).
But what does gaining weight really mean? Is the higher number you see on the scale truly a bad thing? In this week’s episode of the Get Your GOAL podcast, I’m sharing my personal weight loss and gain (and loss and gain and loss and gain!) story, dispelling some common fears and anxieties that clients have about weight gain, and offering actionable advice about how to move forward with your weight loss, even if you gain.
WHAT YOU’LL LEARN:
Why weight gain ISN’T the end of the world
What you’re ACTUALLY afraid of (it’s not the scale!), and
What to DO to guarantee that you won’t be bothered by weight gain ever again
Don’t let the idea of gaining weight stop you from getting to your goal – listen now to move forward with confidence in your weight loss journey.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 29 Jan 2023 - 258 - Ep. 271: Getting Un-Stuck
You’re doing all the right things to lose weight – managing your mind, eating your calories, drinking your water, getting your sleep, and exercising daily – but the scale keeps bouncing around the same number. It’s been weeks, maybe even months, since you’ve really lost any weight, and you’re ready to give up. Ugh, you’re STUCK!
But what if you’re not? And what if there’s a simple path forward that’ll get the scale moving again (because there is, and I’m going to tell you all about it)?On today’s episode of the Get Your GOAL podcast, we’re exploring “stuckness,” and I’m sharing my personal story of being stuck on my weight loss journey, the science of weight loss plateaus, and the practical steps you can take today to get UN-STUCK.
WHAT YOU’LL LEARN:
How to know if you’re actually STUCK
Why you might THINK (and FEEL) that you’re stuck, and
What to DO to get yourself un-stuck and start losing weight again
Getting STUCK feels super frustrating, but it doesn’t mean you’ll be this weight forever. Listen now for fresh inspiration on how to get UN-STUCK and start moving forward on your weight loss journey.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 22 Jan 2023 - 257 - Ep. 270: Calorie Confusion
You’re ready to lose weight this year once and for all - yay! But are agonizing over what your daily calorie target should be? You’re not alone! Every website, app, and fitness trainer on the planet wants to offer you a different number, and they all claim to work. Plus you’ve heard for years that you need to “eat less and move more,” so anything over 1200 calories must be wrong. Right?
Today’s episode of Get Your GOAL podcast will help you clear up your calorie confusion with a simple formula to calculate your ideal number, the science to back it up, and the mindset shifts that’ll help you stick to it.
WHAT YOU’LL LEARN:
When your calorie target DOESN’T MATTER and when it DOES
Why NOBODY can tell you an exact calorie target with certainty, and
What to DO to get out of calorie confusion and forward to your weight loss goal
Calorie confusion is a sticking point for so many women over 50 trying to lose weight, but it doesn’t have to be a problem for you. Listen now to tackle your calorie target with confidence.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 15 Jan 2023 - 256 - Ep. 269: How to Keep Your New Year's Resolutions
So, you’ve made your New Year’s Resolutions, but now you’re wondering how to KEEP them all year long – and, my friend, I’ve got you covered. On today’s episode of the Get Your GOAL podcast, I’m sharing my five best tips that’ll lead you directly to success in 2023.
(Oh, and if you haven’t actually made those resolutions yet? I have so. many. episodes. to help you out! The “Get Your GOAL” name is new, but some version of this podcast has been around for FIVE years of resolution-setting.)
WHAT YOU’LL LEARN:
👉 One of the best FEELINGS to move you forward to your goal
👉 Why you should treat DAYDREAMING like a skill worth learning
👉 What you’ll need to LET GO of, and
👉 Where to spend your TIME effectivelyReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 08 Jan 2023 - 255 - Ep. 268: New Year, New YOU
Are you feeling the “New Year, New YOU” vibe, now that it’s 2023? Me, too! This is the year that YOU can achieve your weight loss goal, once and for all. But how will you do it?
This week on the Get Your GOAL with Pahla B podcast, we’re digging into what it’s going to take to lose weight this year, why you might be struggling with doing all the things, and – most importantly – how to move forward to success. Plus I’m sharing some behind the scenes of the “new me” that I’m creating this year, right along with you!
HOW YOU’LL LOSE WEIGHT AND WHAT YOU’LL LEARN IN THIS EPISODE:
👉 Why weight loss is DIFFERENT now that you’re menopausal
👉 What’s REALLY stopping you from eating, sleeping, or exercising for weight loss
👉 Why you need strategy AND troubleshooting tools, and
👉 The resource that solves EVERYTHINGReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 01 Jan 2023 - 254 - Ep. 267: Creating MAGIC
Do you believe in MAGIC? I definitely don’t. Except, of course, when I do. Which is to say that I believe we are all born with MAGIC inside of us, and have the ability to create any kind of MAGIC we want in the world.
Dive deep with me today on the very last episode of the Fitness Matters podcast (which will be the Get Your GOAL with Pahla B podcast next week!), as we uncover the secrets of your MAGIC.
WHAT YOU’LL LEARN:
👉 Where MAGIC comes from
👉 How to harness your innate MAGIC
👉 Why you can’t give your MAGIC away (even when you try)
👉 Where to find your MAGICReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 25 Dec 2022 - 253 - Ep. 266: Pahla B's Book Club Reads "The Wisdom of Your Body"
This week on the Fitness Matters podcast, I’ve got a special replay of this month’s Wellness Over 50 Book Club (in partnership with Chirp Audiobooks). Enjoy a fun and feisty conversation about Hillary McBride’s self-help tome, “The Wisdom of Your Body.”
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 18 Dec 2022 - 252 - Ep. 265: How to Keep Going
We’re diving in with a juicy topic today: how to keep going on your weight loss goal when you’d kind of like to let it go for a while. And no, we’re not talking about how to increase your willpower or force yourself to do tasks you don’t want to do.
Instead, here on the Fitness Matters podcast, we’re always finding ways to manage our MINDSET around tough topics!
WHAT YOU’LL LEARN:
👉 WHY we “let ourselves off the hook” when we’re out of our routine
👉 HOW to keep moving toward your weight loss goal
👉 WHEN you’ll really want to work on thisReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 11 Dec 2022 - 251 - Ep. 264: Permission to Change
Today’s episode of the Fitness Matters podcast is short, sweet, to-the-point, and possibly exactly what you need to hear if you’ve been struggling to make the changes you desire in your life.
WHAT YOU’LL LEARN:
👉 Why you’re SUPPOSED TO change
👉 Why change FEELS hard
👉 Where your PERMISSION TO CHANGE comes from
Have you been waiting around for permission to change? The power is yours to grant it, my friend. Go make the changes you want to see in your life!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 04 Dec 2022 - 250 - Ep. 263: Overeating
It happens to us all: you’ve had a great day and stayed on track with your calories, but then you sit down on the couch to relax for the evening and suddenly you can’t stop thinking about those chips in the pantry. You want to get to your weight loss goal, but also? You REALLY WANT THOSE CHIPS.
And before you even know it, you’re over the day’s target by a couple hundred calories and can’t figure out WHY.
Well, in today’s episode of the Fitness Matters podcast, we’re exploring that seemingly unavoidable drive to overeat, and I’ve got the goods on how to free yourself from it once and for all.
WHAT YOU’LL LEARN:
👉 The REAL REASON you find yourself overeating
👉 A peek into MY OVEREATING JOURNEY, and
👉 The 4-step PROCESS that works every time
If you’re ready to get over the habit of overeating, I’m ready to show you how – let’s go!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 27 Nov 2022 - 249 - Ep. 262: Can You REALLY Lose Weight During the Holidays?
It feels inevitable to gain weight during the holidays, doesn’t it? But let me assure you that you don’t have to! And on today’s episode of the Fitness Matters podcast, I’m diving in to clear up some myths about gaining weight and deliver practical, actionable advice for how YOU can handle your holiday season.
WHAT YOU’LL LEARN:
👉 WHY gaining weight seems unavoidable
👉 HOW to lose weight without restricting yourself
👉 WHEN to start planning for success (hint: it’s now!)
👉 WHAT TO DO if your plans go sideways
This incredible episode puts the power in your hands to create the holiday season you WANT, whether that includes weight loss or not!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 20 Nov 2022 - 248 - Ep. 261: What to do if you HATE counting calories
So you’re working on weight loss, but you hate counting calories. Obviously, you’re just doomed to never lose weight, right? NOT RIGHT. In fact, today’s episode of the Fitness Matters podcast takes a deep dive into what’s really going on when you don’t want to count calories, and – the good stuff – what to do to fix it and get your goal anyway!
WHAT YOU’LL LEARN:
👉 The PROVEN SCIENCE of weight loss (a/k/a, WHY calories matter)
👉 WHY you hate counting calories
👉 WHAT TO DO to unblock your brain and find a solutionReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 13 Nov 2022 - 247 - Ep. 260: Drinking Enough Water
So, you’ve downloaded The 5-0 Method because you want to lose weight, but the water requirement seems like a LOT more than you’re currently drinking. Can you count coffee, tea, or soda in that daily target?
My friend, this is the question I get asked more than any other, and on today’s episode of the Fitness Matters podcast I’ve got a thorough answer that covers everything you need to know (plus more!) about drinking water and losing weight.
WHAT YOU’LL LEARN:
👉 The SCIENCE of hydration
👉 How DEHYDRATION shows up in your body (not just on the scale)
👉 What to DO if you can’t (or don’t wanna) drink your water target
Ready to raise a glass (of water!) and get your weight loss goal? Tune in now!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 06 Nov 2022 - 246 - Ep. 259: How Long It Takes to Lose 30 Pounds
Have you been struggling to lose weight, and wanna know how long this is going to take? I’ve got the timeline for you, and some helpful advice to get you where you want to go!
On today’s episode of the Fitness Matters podcast, we’re chatting about how long it took ME to lose 30 pounds, and what that means for YOU.
WHAT YOU’LL LEARN:
👉 How FAST (or slow) you can expect to lose weight over 50
👉 Why you DON’T need to feel patient on your journey
👉 The UNEXPECTED thing that’s holding you back
👉 What to DO NOW to get unstuckReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 30 Oct 2022 - 245 - BONUS: Pahla B's Book Club Reads "The Mindful Path to Self Compassion"
Have you been thinking about adding meditation to your mindset journey? Or maybe the exact opposite – that meditation isn’t for you? Either way, you’re sure to be intrigued by the conversation in today’s Fitness Matters podcast!
This replay of the Pahla B Wellness Over 50 Book Club event includes a fun chat about the book, “The Mindful Path to Self-Compassion,” by Christopher Germer, PhD.
Have you read the book? What did you think?Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 23 Oct 2022 - 244 - Ep. 258: The Best Calorie Counting App
Are you looking for some advice about the best calorie counting app? Then this podcast is for you! Today on the Fitness Matters podcast, we’re chatting about all the decisions you’ll be making on your weight loss journey, and how to know for yourself which ones are the BEST.
WHAT YOU’LL LEARN:
👉 Why other people’s OPINIONS aren’t as helpful as you think
👉 How there’s no such thing as making a WRONG choice
👉 Why I don’t use ANY calorie counting apps for myselfReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 16 Oct 2022 - 243 - Ep. 257: How to Lose Weight
It’s hard to navigate through all the hype on the internet about how to lose weight, right? That’s why I’m cutting straight to the bottom line – SCIENTIFIC FACTS – in today’s episode of the Fitness Matters podcast. And I’m breaking it down into the TWO THINGS you most need to know in order to successfully lose weight (especially when you’re over 50).
WHAT YOU’LL LEARN:
👉 The SCIENCE of weight loss
👉 The DIFFERENCE (and similarities) between “being healthy” and losing weight
👉 The MISSING PIECE of most weight loss programs
👉 How MENOPAUSE changed everythingReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 09 Oct 2022 - 242 - Ep. 256: Wanting MORE
You’re serving up a meal (or a snack) and think to yourself, “I want more.” Or you’re enjoying a workout and think, “I wish there were more like this.” Or you’re not getting the results you wanted from a program, and you’re disappointed because you thought there’d be “more” to it.
Are you tired of generic advice to “embrace and be grateful for what you have” and want a practical solution to the problem of wanting MORE? Then you’re in the right place, because that’s what we’re serving up on today’s episode of the Fitness Matters podcast.
WHAT YOU’LL LEARN:
👉 What you REALLY want when your brain asks for “more”
👉 The uncomfortable PROBLEM with “more”
👉 The SOLUTION to wanting “more”
👉 An ACTION PLAN for having enoughReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 02 Oct 2022 - 241 - Ep. 255: NSVs
Have you been celebrating your Non-Scale Victories, but still not feeling satisfied with your progress? Then this message is for you!
On today’s episode of the Fitness Matters podcast, we’re chatting–okay, honestly, I’m sort of ranting–about why NSVs aren’t doing you as much good as you think they are. And of course, I’ve got advice about what to do instead!
WHAT YOU’LL LEARN:
👉 Why your NSVs don’t feel very good
👉 What you need to PRACTICE, and
👉 HOW to feel amazing about your success
Ready to celebrate ALL of your wins? Let’s GO!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 25 Sep 2022 - 240 - Ep. 254: How to Change Your Mindset
You know you’d like to change your mindset, but maybe the “HOW” of it still feels a little fuzzy. Well, never fear, my friend, because in today’s episode of the Fitness Matters podcast, we’re digging in with three QUICK + ACTIONABLE steps you can take today to manage your thoughts!
WHAT YOU’LL LEARN:
👉 WHY you might want to change your mindset
👉 WHERE this is showing up in your life right now
👉 Exactly WHAT to do to shift your mindset
👉 Plus, what NOT TO DO (that happens to us all)
Changing your mindset can get you anywhere you want to go. So, let’s GO!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 18 Sep 2022 - 239 - Ep. 253: Guaranteed Weight Loss
Wouldn’t you *love* to have a guarantee that you can (and will) lose weight, and get to your goal? Like, wouldn’t it be amazing if there was a program, or a workout, or a way of eating, or SOMETHING that you knew for sure would get you there? Well, here it is: it’s YOU.
In today’s episode of the Fitness Matters podcast, we’re taking a deep dive into how (and why) to guarantee your own weight loss success – because it’s easier than you think!
WHAT YOU’LL LEARN:
👉 HOW your desire for a guarantee shows up in your life
👉 WHERE to actually look for (and find!) a guarantee
👉 WHY your own guarantee is the best possible news, and
👉 WHAT practical steps you’ll need to take from here
Join me for this super empowering and inspirational episode, and let’s get your goal!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 11 Sep 2022 - 238 - Ep. 252: How To JOURNAL For Weight Loss
You’ve heard me talk about managing your mind for weight loss success, and today I’m spilling the beans on the EXACT FORMULA that can take you everywhere you want to go. If there’s one part of the 5-0 Method that I get asked about the most, it’s the “mindset stuff,” and I get it! Starting a journaling practice can feel overwhelming. Where do you begin? What do you write? And – the big question – WHEN WILL I FEEL BETTER??
On today’s episode of the Fitness Matters podcast, we’re covering all of that and more, with my super detailed, can’t-go-wrong process, The Two-Step Tool.
WHAT YOU’LL LEARN:
👉 WHY journaling is helpful for weight loss
👉 WHAT you’ll get from journaling (and what you WON’T)
👉 HOW to use the Two-Step Tool in seven very detailed stepsReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 04 Sep 2022 - 237 - Ep. 251: Weight Loss Mindset Tips
Wanna know my BEST weight loss mindset tips, and learn the secret to faster success? Then you’re in for a treat today!On this episode of the Fitness Matters podcast, I’m sharing the top six mindset pitfalls that might be holding you back from reaching your goals.
WHAT YOU’LL LEARN:
👉 Why “BAD” FOODS aren’t really bad for you
👉 How to stop letting THE SCALE determine your mood for the day
👉 Why (and how!) you should forgive yourself for FAILURE
👉 The BEST strategy for improving your weight loss mindset
My friend, your mindset matters on your weight loss journey – in fact, it can be the deciding factor between getting to your goal or giving up. Integrating these mindset tips will put you on the fast track to success, so let’s go.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 28 Aug 2022 - 236 - Ep. 250: Pahla B's Book Club Reads "The Untethered Soul"
You’re invited to the next LIVE Wellness Over 50 Book Club (in partnership with Chirp Audiobooks) event, because it’s going to be even more fun with YOU there! 💛
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 21 Aug 2022 - 235 - Ep. 249: Monthly Progress Check In
Not sure if you’re making PROGRESS toward your weight loss goal? This episode of the Fitness Matters podcast is here to help!
First, let me assure you that you are definitely making progress. That’s a given. But sometimes it’s hard to see, because of all the thoughts rattling around in your brain that are telling you otherwise!
This is why the 5-OH Method – my FREE weight loss program, designed especially for women over 50 – has daily, weekly and monthly check-in worksheets (along with all the facts about how menopause has changed the weight loss game, links to two months’ worth of workouts, and guided journaling pages). Focusing on the PROGRESS you’re making will keep you on the road to success!
WHAT YOU’LL LEARN:
👉 Why it’s SO IMPORTANT to look at your data and see where you are
👉 The FIVE STEPS to take when you check your progress
👉 What you’ll REALLY GET from checking in (it’s not what you think!)
It’s simple, it’s free, and I’m here to walk you through the whole process! Ready for your Monthly Progress Check In? Let’s GO!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 14 Aug 2022 - 234 - Ep. 248: Self Sabotage
Do you get started on your goals with gusto and then fizzle out along the way, suddenly finding yourself off-track or out of motivation? You know what you should be doing to make it to the finish line, but instead you’re doing the opposite.
What’s this all about? Is it self sabotage, or something else?
On today’s episode of the Fitness Matters podcast, we’re peeling back the layers of the sabotage onion and getting to the heart of the matter, so you can get back on track to your goal!
WHAT YOU’LL LEARN:
👉 The REAL PROBLEM with self sabotage (it’s not what you’re doing)
👉 The FEELING that’ll help you stop self sabotage in its tracks
👉 An even BETTER WAY of tackling the sabotage problem, plus
👉 A *BONUS* conversation about self judgmentReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 07 Aug 2022 - 233 - Ep. 247: Your Self Worth
Have you ever struggled with your self worth? Or wondered why you don’t feel better when you lose the weight or make more money? Then this one’s for you! (Actually, they’re all for you – even if you don’t worry about your self worth!😄)
On today’s episode of the Fitness Matters podcast, we’re taking a deep dive into what “worthiness” means, and how it affects you every day.
WHAT YOU’LL LEARN:
👉 The difference between your WORTH and your SELF WORTH
👉 Why LOSING WEIGHT or buying your dream house doesn’t increase your self worth
👉 Where to look and WHAT TO DO to *actually* improve your self worth
Ready to feel better? Let’s GO!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 31 Jul 2022 - 232 - Ep. 246: You Can Lose Weight
Sometimes it just seems impossible to get to your goal weight, doesn’t it? Like everything (including menopause, your coworkers, society and your body!) is conspiring against you. But I’m here today with some fantastic news:YOU CAN LOSE WEIGHT.
And I’ll show you how! On today’s episode of the Fitness Matters podcast, we’re picking apart this (erroneous) idea that you can’t lose weight, and I’m sharing a couple of simple truths that will put you on the path to success.
WHAT YOU’LL LEARN:
👉 What’s HOLDING YOU BACK (it’s not what you think)
👉 How the very word “can’t” is STALLING YOUR PROGRESS
👉 Where this problem showed up in MY LIFE (even after I became a Life Coach!), and
👉 The super simple SOLUTION that you can implement today
Let me say it again: you can lose weight. Are you ready to learn HOW? Let’s go!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 24 Jul 2022 - 231 - Ep. 245: How to Stop Snacking
Have you been trying to figure out how to STOP SNACKING? Then this is the podcast episode you’ve been waiting for – with practical tips and the mindset shift that makes it possible.
Today on the Fitness Matters podcast, we’re chatting about HABITS we’d like to break (like snacking when you’d rather not), and HOW to break them. You’ve probably noticed that *making yourself* stop doing something feels terrible, and doesn’t really last. But the process I’m sharing today will change how you THINK (and FEEL) about your habits, so you can STOP any time you want to.
WHAT YOU’LL LEARN:
👉 WHY we do things we don’t consciously want to do
👉 HOW to change what you’re doing, and
👉 The SECRET SAUCE that makes it stickReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 17 Jul 2022 - 230 - Ep. 244: The Hardest Part of LOSING WEIGHT
You know what the hardest part of LOSING WEIGHT is? All of it! So let’s talk about that.
On today’s episode of the Fitness Matters podcast, I’m sympathizing with how hard it feels to get your goal, and clarifying (for both of us, really…) WHY losing weight feels hard and what we can DO about it.
WHAT YOU’LL LEARN:
👉 The SKILLS you need to lose weight (and it’s not counting calories or doing deadlifts)
👉 How the TWO-STEP TOOL can help you get started
👉 Why your brain WANTS this process to feel hard
👉 How the work isn’t done, even when you’re DONE LOSING WEIGHT
KEY TAKEAWAY: This doesn’t have to feel easy for you to be good at it.
My friend, this inspiring episode is not going to convince you that losing weight is easy if you “just think happy thoughts” (because that’s never true), but it will give you the tools and the insights to move forward and do the hard thing. So, let’s go!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 10 Jul 2022 - 229 - Ep. 243: What You Used to Do
Have you ever found yourself pining for the good ol’ days? Idealizing those times when you used to be able to do things that would get certain results, or when you used to feel better, or when everything was so much easier than it is now? My friends, we all get stuck in the past sometimes, and even spend time thinking that our lives from here forward are inevitably going to be worse. But is that actually true? (And – more importantly, for my beautiful Bs who are working on managing their minds – is that thought helpful?)
Today’s episode of the Fitness Matters podcast will help you step out of being stuck in the past, and step forward into your brilliant future, where you can achieve any goal you want.
WHAT YOU’LL LEARN:
👉 THE PROBLEM with thinking things used to be better
👉 WHY your brain will always look to the past
👉 THE FIRST STEP to feeling better now and in the future, and
👉 HOW TO actually get started
KEY TAKEAWAY:
When you are unclear about where you are going, you’ll be stuck in where you’ve been.
You guys, this revelatory episode can help you with finding a healthy weight, making peace with menopause, aging gracefully, and so much more. Are you ready to dig in? Let’s GO!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 03 Jul 2022 - 228 - Ep. 242: "I Hate My Body"
I’ve got a new episode of the Fitness Matters podcast for you today, and this one’s going to help you bust through a barrier you might not even know you have!
We’ve all got negative self-talk in our heads, but do you worry that some of your thoughts are… too negative? Like, you’d really rather not think about them at all? Then I’ve got great news (plus some practical, put-it-to-use-today advice) for you!
WHAT YOU’LL LEARN:
👉 How to SEPARATE YOURSELF from your negative thoughts
👉 Why your brain is SUPPOSED TO think terrible things
👉 Why ugly thoughts FEEL SO BAD, and
👉 Why none of this has anything to do with WHO YOU ARE or WHAT YOU CAN DOReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 26 Jun 2022 - 227 - Ep. 241: Pahla B's BOOK CLUB Reads "The Kindness Method"
Before you even watch this replay, I’m officially inviting you to the next LIVE Wellness Over 50 Book Club (in partnership with Chirp Audiobooks) event, because it’s going to be even more fun with YOU there! 💛
Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 19 Jun 2022 - 226 - Ep. 240: How To STOP STARTING OVER
Are you ready to STOP STARTING OVER, and just get on with the business of losing weight for the last time? Then this podcast is for you!
We’ve all been there: things are going so well at the start of the journey to our goal weight, and then - BOOM! - life happens and we feel totally derailed. And when we can finally wrap our head around thinking about losing weight again, it seems like we’re starting from scratch.
But in today’s episode of the Fitness Matters podcast, we’re going to turn that narrative around. My friend, no matter how long you’ve been “away” from your goal, you are still aiming directly for it, when you use this simple process.
WHAT YOU’LL LEARN:
👉 The 3-step DECISION-MAKING process that changes everything
👉 How to BE SKEPTICAL without being critical
👉 How (and when) to check on your RESULTSReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 12 Jun 2022 - 225 - Ep. 239: Your SELF CONCEPT
Have you ever tried to answer the question “Who am I, really?” Then this episode of the Fitness Matters podcast is for you!
We’re taking a brief peek into the idea of your SELF CONCEPT to explore how we make changes in our lives (i.e., lose weight, make more money, find loving relationships, and much more). This foundational episode is a must-listen!
WHAT YOU’LL LEARN:
👉 What your SELF CONCEPT is
👉 Why your SELF CONCEPT is important, and
👉 Why you might want to change your SELF CONCEPTReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 05 Jun 2022 - 224 - Ep. 238: How (and Where!) to Find Motivation
Of course you want the MOTIVATION to go after your goals, but do you know how to find it? I mean, some days it just feels so elusive and out of reach, right? My friend, when you understand what motivation is (and what it’s not), you’ll have both feet on the path to success!
In today’s episode of the Fitness Matters podcast, we’re all about MOTIVATION - finding it, keeping it, having it and using it. I’m sharing a couple of simple secrets, so YOU can have all the motivation you want, whenever you want it!
WHAT YOU’LL LEARN:
👉 WHAT motivation actually is (it’s probably not what you think!)
👉 WHERE motivation comes from, and
👉 HOW to access it any time, day or night
Ready to get MOTIVATED? Listen now, and LET’S GO!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 29 May 2022 - 223 - Ep. 237: Creating Unshakeable Belief in Yourself
Can you imagine what it would be like to have complete belief in getting to your goals? No, for reals, that’s an actual question. And if you don’t already have that UNSHAKEABLE BELIEF in yourself, this podcast will show you how!
My friend, in today’s episode of the Fitness Matters podcast, I’ve got 6 PRACTICAL STEPS detailing how to change your mindset and harness your incredible power to get where you want to go with weight loss or any other GOAL you have.
WHAT YOU’LL LEARN:
👉 Why ELIMINATING SELF DOUBT is not the key to getting what you want
👉 How BUILDING A RELATIONSHIP with yourself creates a foundation for success
👉 The secret power of VISITING THE FUTURE every day
👉 Why FEELING YOUR FEELINGS all the way through is at the heart of this work
It’s true: learning how to change your mindset is as simple as following this proven formula. Tune in now, and let’s GO!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 22 May 2022 - 222 - Ep. 236: The FINISH Line
Are you in need of a little motivation to continue with your weight loss journey? Then you’ve come to the right place!On today’s feel good episode of the Fitness Matters podcast, we’re chatting about how to keep moving forward, all the way to the FINISH LINE. (Okay, there’s still some theory and application of thought work tools, too, but this one’s mostly a pep talk!)
WHAT YOU’LL LEARN:
👉 What to do with a BLURRY WORRY
👉 How to set EFFECTIVE GOALS
👉 What it means to HAVE A GOAL
👉 Lessons I’ve learned from RUNNING that are applicable to ANY GOALReady to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/
Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/
Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/
The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/Sun, 15 May 2022
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