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 friends, 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!

Follow the Pahla B Wellness over 50 Book Club at http://chirpbooks.com/pahla and get 50% off your first purchase with the code PAHLA50.  Register for our LIVE conversation about this month’s pick - The Kindness Method by Shahroo Izadi - on Tuesday, June 14th at 3 pm PDT here:  https://bit.ly/JUNEBookClub

RESOURCES MENTIONED:
Ep. 032 How to Change
https://pahlabfitness.com/how-to-change/

Ep. 034 What You Control
https://pahlabfitness.com/what-you-control/

Ep. 045 How I Journal for Success
https://pahlabfitness.com/how-i-journal-for-success/

Ep. 040 Stop Thinking Positively
https://pahlabfitness.com/stop-thinking-positively/

Ep. 039 Feelings
https://pahlabfitness.com/feelings/

Ep. 098 Food Regret and Shame
https://pahlabfitness.com/ep-098-food-regret-and-shame/

Ep. 026 Learning to Trust Yourself
https://pahlabfitness.com/learning-to-trust-yourself/


Join the Get Your GOAL Coaching + Accountability Facebook group:  https://pahlabfitness.com/get-your-goal/

(Don’t wanna listen? Access the full transcript here: https://docs.google.com/document/d/1IqgkCNEFqS6YYA4-bGe1FzqltCJ5Jf9RMmrDqg67Gg0/edit?usp=sharing)

Have friends who could benefit from this podcast?  SHARE it with them!  💛

Ep. 237:  Creating Unshakeable Belief in Yourself

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! 

RESOURCES MENTIONED:
Ep. 089: Mind MANAGEMENT
https://pahlabfitness.com/ep-089-mind-management/

Join the Get Your GOAL Coaching + Accountability group:  https://pahlabfitness.com/get-your-goal/

Go to chirpbooks.com/pahla to follow my Wellness Over 50 Book Club and get the latest pick at a steep discount. By following my club, you’ll get exclusive access to join my LIVE book club discussions, you’ll see what other members think about the book and you can share your thoughts, too!

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1I7w_bs3wWIZZxMXOXLvft7rIHhW5hy4H1Hoe4IePEzY/edit?usp=sharing)

Have friends who could use these mindset tips? SHARE the podcast with them!  💛

Ep. 251: Weight Loss Mindset Tips

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 EVERYTHING

RESOURCES MENTIONED:
Download the newly reimagined 5-0 Method here:
www.getyourgoal.com

Join the Get Your GOAL Mastermind group:  
www.getyourgoal.com

(Don’t wanna listen? Access the transcript here: https://docs.google.com/document/d/1fFQHDWu1x_342p4lVjbbUy6NXW9mMHYvwl3kNYSXbeg/edit?usp=sharing)

Thanks for listening! 💛

Ep. 268: New Year, New YOU

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.

RESOURCES MENTIONED:
Ep. 42: Self DISCIPLINE: https://getyourgoal.com/podcasts/42-self-discipline/
Ep. 89: Mind Management: https://getyourgoal.com/podcasts/89-mind-management/
Ep. 238: How (and Where!) to find Motivation: https://getyourgoal.com/podcasts/238-find-motivation/
Ep. 73: The BEST FEELING: https://getyourgoal.com/podcasts/73-best-feeling/
Ep. 26: Learning to Trust Yourself: https://getyourgoal.com/podcasts/26-trust-yourself/

Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 274: How to Have More Self Discipline

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!

RESOURCES MENTIONED:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 275: Why I'm Not Making Workout Videos Anymore

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?

RESOURCES MENTIONED:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 276: "Happy, Not Perfect" Book Club

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!

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 277: Trusting the Process

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.

RESOURCES:
BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/
Ep. 211: The Compassionate Observer: https://getyourgoal.com/podcasts/211-compassionate-observer/
Ep. 89: Mind Management:
https://getyourgoal.com/podcasts/89-mind-management/

Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 278: What To Do When You Overeat

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!

Find the show notes for this episode and download the PDF with helpful worksheets at https://getyourgoal.com/podcasts/281-get-any-goal/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 281: How to Get Any GOAL (Not Just 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.

Find the show notes for this episode at  https://getyourgoal.com/podcasts/282-eat-for-weight-loss/ ‎

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 282: What To Eat For Weight Loss

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 yourself

Find the show notes for this episode at  https://getyourgoal.com/podcasts/285-weighing-yourself/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 285: Weighing Yourself

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.

Find the show notes for this episode at https://getyourgoal.com/podcasts/286-weight-loss-questions/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Webinar, Why Weight Loss is Harder over 50 (and what to do about it!): https://getyourgoal.com/webinar/
Preorder my book, Mind Over Menopause: https://getyourgoal.com/mind-over-menopause/
BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/
Ep. 282: What to Eat for Weight Loss: https://getyourgoal.com/podcasts/282-eat-for-weight-loss/

Ep. 286: Top Five Weight Loss Questions

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!

Find the show notes for this episode at https://getyourgoal.com/podcasts/288-adjust-your-calories/

RESOURCES:
Download The 5-0 Method, my free weight loss resource for women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group for community, accountability, and expert weight loss life coaching: https://getyourgoal.com/work-with-me/

Ep. 288: When to Adjust Your Calories

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.

Find the show notes for this episode at  https://getyourgoal.com/podcasts/289-easy-weight-loss/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 289: Easy Weight Loss

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.

Find the show notes for this episode at  https://getyourgoal.com/podcasts/290-learning-to-lose-weight/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Ep. 257: How to Lose Weight  https://getyourgoal.com/podcasts/257-how-to-lose-weight/ 
Preorder your copy of “Mind Over Menopause” https://getyourgoal.com/mind-over-menopause/

Ep. 290: Learning to Lose Weight

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!

Find the show notes for this episode at  https://getyourgoal.com/podcasts/291-making-mistakes/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 291: MVP -- Making Mistakes

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!

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:

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.

By recognizing and choosing supportive thoughts, you can overcome the "why bother?" mindset and get your weight loss goal.

Find the show notes for this episode at  https://getyourgoal.com/podcasts/292-why-bother/ 

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Learn more about the “Mind Over Menopause” preorder bonus: https://theexperimentpublishing.com/2023/06/mind-over-menopause-exclusive-preorder-bonus/

Ep. 292: Why Bother?

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.

Find the show notes for this episode at  https://getyourgoal.com/podcasts/296-overindulge/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 296: Why You Overindulge (and What To Do Instead)

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.

Be sure to WATCH this podcast (I recorded it on video!) on YouTube here: https://youtu.be/i5sP5B2ttzQ

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.

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Register for the LIVE Webinar, “Speed Up Your RESULTS by Doing These TWO THINGS” on August 8th: https://us02web.zoom.us/webinar/register/WN_7mgPhlHKRj6g8j8DtMbLHw
Ep. 278: What to Do When You Overeat: https://getyourgoal.com/podcasts/278-when-you-overeat/
Ep. 274: How to Have More Self Discipline: https://getyourgoal.com/podcasts/274-self-discipline/
Ep. 296: Why You Overindulge (and What To Do Instead): https://getyourgoal.com/podcasts/296-overindulge/

Ep. 299: Answering Your Weight Loss Questions

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.

*NEW* Be sure to WATCH this episode on YouTube: https://youtu.be/USVd7IABazg

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!

Find the show notes for this episode at  https://getyourgoal.com/podcasts/300-celebrating-your-wins/ ‎

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 300: Celebrating Your Weight Loss Wins

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.

*NEW* Be sure to WATCH this podcast on YouTube: https://youtu.be/LuXoMnw1p1k

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 life

Find the show notes for this episode at  https://getyourgoal.com/podcasts/ep-301-losing-five-pounds/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Ep. 294: The Three Stages of Weight Loss: https://getyourgoal.com/podcasts/294-stages-weight-loss/
BONUS: The Wheel: https://getyourgoal.com/podcasts/the-wheel/

Ep. 301: Losing the First Five Pounds

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.

*NEW* Be sure to WATCH this podcast on YouTube: https://youtu.be/qkYJ2EA_mDI

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 choice

Find the show notes for this episode at https://getyourgoal.com/podcasts/302-choose-your-goal-weight/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 302: How To Choose Your GOAL Weight

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 resistance

Find the show notes for this episode at https://getyourgoal.com/305-count-calories-in-homemade-meals/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Easy Meals for Weight Loss Over 50: https://youtu.be/1onkJWHcODc

Ep. 305: How to Count the Calories in Your Homemade Meals

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.

Be sure to WATCH this podcast on YouTube:  https://youtu.be/oDK6GkGWYfc

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!

Find the show notes for this episode at https://getyourgoal.com/podcasts/306-doing-too-much/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Ep. 288: When to Adjust Your Calories: https://getyourgoal.com/podcasts/288-adjust-your-calories/

Ep. 306: Are You Doing Too Much?

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.

Be sure to WATCH this podcast on YouTube:  https://youtu.be/9bhtwrE5xXs

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 step

Find the show notes for this episode at [ https://getyourgoal.com/podcasts/ep-307-100-consistency/ 

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

Ep. 307: 100% Consistency

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.

Be sure to WATCH this podcast on YouTube:  https://youtu.be/Seb2bKGpgkw

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.

SIS 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!

Find the show notes for this episode at  https://getyourgoal.com/podcasts/308-six-things-weight-loss/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Why Do You RUN? (The very first episode of the Let’s RUN podcast!) https://youtu.be/zoQhKQShNcU

Ep. 308: 6 Things I've Learned About Weight Loss

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.

Be sure to WATCH this podcast on YouTube: https://youtu.be/YxcpxLcJJi4

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!

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/
Grab “Mind Over Menopause,” the book that’ll change your mind about weight loss: https://getyourgoal.com/mind-over-menopause/

Ep. 313: Weight Loss Q&A With Pahla B

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!

Be sure to WATCH this podcast on YouTube: https://youtu.be/OTQNyx9lJMY

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.

Find the show notes for this episode at  https://getyourgoal.com/podcasts/bonus-updates/

RESOURCES:
Download The 5-0 Method, Weight Loss for Women over 50: https://getyourgoal.com/
Join the Get Your GOAL Mastermind group: https://getyourgoal.com/work-with-me/

BONUS: Updates

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.

How to Stay On Track for Weight Loss (Even When You're Out of Your Routine!)

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 prove it’s time to lose weight for the last time:

You notice yourself complaining about your weight
You can spot a diet that’s not for you
You’re listening to this podcast

You really ARE ready, so let’s go!

3 Signs You're Ready to Lose Weight for Good

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:

1. You’re not JOURNALING
2. You’re not WEIGHING YOURSELF
3. You’re not TRACKING YOUR CALORIES
4. You’re not HOLDING YOURSELF ACCOUNTABLE
5. You’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.

5 Things You're NOT Doing That Are Slowing Down Your Weight Loss Results

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:

1. From “I can’t” to “I can, but I might choose not to”
2. From “Menopause sucks!” to “This is what my body is supposed to do”
3. 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.

The 3 Biggest Mindset Shifts I Made To Lose Weight In My 50s

You can’t really lose 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!

How To Lose Weight Without Feeling Like You're On a Diet

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.

4 Reasons You’re Not Losing Weight… Yet

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, must take 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.

What To Do When You're Not Losing Weight

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!

The 12 Biggest Weight Loss MYTHS, Debunked

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 is
-How to know you have a mindset block, and
-The 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?

Top 5 Weight Loss Mindset Blocks

Of course you want to be done dieting because who wants all that restriction and anxiety? But you’re also pretty sure you have to diet to lose weight after menopause. Thankfully, you don’t have to feel like you’re on a diet at all. So today, I’m sharing exactly WHY and HOW I stopped dieting, while I was losing weight for the last time in my 50s.

Feeling like you’re on a diet is optional, and the truth of it is that you’re far more likely to be successful at losing weight and maintaining it for life when what you feel is amazing.

So, today I’m sharing four ways I used to feel like I was on a diet and exactly what I did to stop dieting and start loving, trusting, understanding, and believing in myself instead.

Are you ready to set yourself free from the worry, frustration, judgment and restriction of dieting? I’ve got you covered. Tune in and let’s go.

Why (and How!) I Stopped Dieting

Thank you for clicking on this one, because I know the title doesn’t really say a lot.  But, trust me, this is a Fitness Matter that matters to YOU if you want to accomplish your GOAL.

Today, we’re chatting about the LANGUAGE you use to think and talk about your GOAL, because using imprecise wording could be THE thing that’s holding you back.

Join me for this conversation and find out:

⚡️ The difference between GOALS and TASKS
⚡️ What you’re REALLY doing when you wish or try or hope for your goal
⚡️ How changing ONE WORD might be the thing that makes it all click

My friends, I totally want you to get your GOALS!  So, tell me:  what LANGUAGE are you going to use to get them?

RESOURCES MENTIONED:
Why You’re NOT Meeting Your GOALS:  https://youtu.be/gnTR4yTAfKE
WEIGHT LOSS, Part Five, Getting to Your GOAL WEIGHT:  https://youtu.be/F4cgSYqby4k

💛💛💛💛💛

The Fitness Matters Podcast is where we chat about positive habits, fitness mindset, personal development, fitness goals, your healthy journey, self improvement, training and SO much more.  Join Pahla B - fitness mindset mentor, health coach and exercise expert - every Sunday for new episodes.

Pahla B Fitness 👉  https://pahlabfitness.com/

Fitness Matters Instagram 👉  https://www.instagram.com/fitnessmatterspodcast/

Join The Killer B Hive 👉  https://goo.gl/fqtMXU

Ep. 8: GOAL Language

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.

Get Your GOAL

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