– Hey, Killer Bs, it’s Pahla
B from pahlabfitness. comand on tap today, I’ve got day oneof the Weight Loss for
Women Over 50 series. You guys, today we are
going for a great walkand that means that there is no jumping,no transitions to the ground,
no equipment needed of course. But I am gonna tell you
all about how to usethis 31-day challenge and how
to lose weight successfully. You guys, when you’re ready for
this one, I’m totally ready. So let’s go! All right, you guys, let’s
get movin’ and groovin’and that means that we are getting startedwith some arm circles and high knees. Now, today’s workout is, okay,
I almost said just a walk. I gotta be honest, we
are technically speakingonly walking, but that
does not mean that it isany less of a workout than
any of the other workoutsthat we do. So I do wanna make sure
that we are warmed up,that you’re getting your heart rate up,that you’re gettingeven your upper body
warmed up for what isessentially only a lower body workout. But I tell you oh my gosh,my balance is fantastic today. I tell you what, no matter
what kind of a workout we do,having a nice thorough
warmup is always the wayto get started because no matter what partof your body you’re working,all of you is always working. Let’s go ahead and do some arm crosserswith booty kickers. I’m really having to
think about this today. Can I tell you something?I’m a little bit nervous
about today’s workout. I have a lot of information for you todayabout weight loss and specificallyweight loss for women over 50. And that really is the
point of today’s workoutto make sure that I can
give you the informationthat you need so that you
can be super successfulwith this challenge. Now, the thing is I’m
calling it a challengebecause I like that word because it feelsvery like okay, here we go. We’ve got 31 days. We’re gonna really get into this habit. We’re gonna see what we’re gonna do. I’m gonna give you the informationso that you could be successful. But the fact is the most challenging partyou’ve already done. You already clicked play on this video. You’ve already gotten startedand that can be the most
challenging thing of all. Let’s go ahead and do
some welcome to my homes. The thing is, my friends, getting startedon losing weight, you know, especiallyat the beginning of the
year, it’s a new year,it’s a new decade, new
you, new all of that stuff. No matter how you slice it,
making changes in your lifecan feel scary. And that’s why I wanted to put togetherthis challenge for us and
specifically this walking videowhere we’re not trying to think too hardabout the exercise so that you can thinkabout how we can be successful,to get this new you. Let’s go ahead and start walking. Now, this is all I am doing. Again, with the just walking today. You are welcome to take todayat whatever pace feels best for youand at whatever style feels best for you. For some people, walking in
place doesn’t feel great. If you would like to mix
it up with other moves,some side moves, or some hand
gestures, things like that,please feel free. You’re also welcome to do this workoutjumping on your mini trampoline. I hear that all the time from
lots of my different videosthat you take it to the trampolineand that is perfectly lovely. However you get movin’ and groovin’ today,honestly, is totally fine with me. What I wanna tell you is
all about weight loss. Let’s talk about it, friends. You know, weight loss is
always kind of impliedin my videos, and specifically I do havequite a few videos that I
talk to you about weight loss. But I’m usually trying
to do something else. And I wanted to give you a nice, brief,hopefully concise,
we’ll see how that goes,version of exactly how to
lose weight at this age. Because the fact is it
is different over 50. And lots of people wanna
tell you it’s harderto lose weight when we’re
in and around menopause age. The fact is it doesn’t have to be harderor more difficult. What it is is different. So let’s start off really
quickly with biologybecause, my friends, it
always comes back to biology. Here’s how your body works. Here’s how your body carries weight,uses what you have and loses weight. There are three steps to the processand I’m gonna make this sound super simpleeven though there’s a lot to it. You take energy in. That means you eat. The food that you eat contains caloriesas you well know. But calories is actually
just another word for energy. When you eat, you are
giving your body energy. Now, your body needs to
do something with that. Your body is like a giant battery. And I love thisabout your beautiful,
walking, talking, miraculous,always working for you body. Your body knows that it
cannot just put that energyright back out, because if it did,you would need to be
eating 24 hours a day. Your beautiful body has
all these systems in placeto store that energy for later. Now, the one place we don’t like itto store energy for later is in fat. But it is, in fact, one of the waysthat your body saves energy for later. Now, we tend to think that when
we take too much energy in,that we get too much energy storage. And that’s part of the
equation but not all of it. We’re gonna get to that in a little bit. The other thing that your body can dois it can store energy in a
couple of different places. It stores it as fat, it
stores it in your muscles,it stores it as sugar also. So your body then, after
it stores the energythat it has taken in, puts energy out. Now, I know that we always
think of energy out,specifically like this,
when we’re doing somethingthat feels very active. But the fact is, your
body is putting energy outevery single minute of every single dayfrom the moment you are conceiveduntil the moment you are gone. Everything you do requires energy. Blinking, talking, eating,
digesting, breathing,sleeping, everything requires energy. And what that means is that your bodyhas like a base level energy requirementjust to keep you alive. And you may or may not be eatingabout that number of calories. Often times we think when
we have weight to losethat we are overeating. But here’s the crazy
thing about how your bodystores energy for later. Your body makes decisions
about when and whereand how it will store and
when and where and howit will expend. And the fact is, we don’t have reallyany control over either
one of those two partsof the three-part process. So when you aretaking in energy,that’s actually the
only part of the processthat you have any control over. And what I’m saying very
clearly, very bluntly is this. The only way to lose weight
is to control what you eat. And I’m gonna say it a
little bit nicer than thatin a little bit more long form. But that is the crux of what
we’re talking about today. You guys, I know, I know
because you are hereon an exercise video that you would lovefor me to tell you that as long as we doX, Y, and Z exercises for
X, Y, and Z amount of timeand X, Y, and Z amount of daysand exercise a certain
way that weight lossis totally gonna happen for you. But, my friends, we don’t controlthat part of the energy system. So what I’m gonna tell you to do is to eatthe right amount of energy. It’s a little bit nicer
when we talk about itas energy instead of calories, right?You can use either word. I do tend to actually say calories,but here’s the thing. You can think about it in whatever wayfeels most successful and doable for you. Now, here’s the thing
that we hear all the timeis that in order to lose
weight we have to eat lessand move more. But, my friends, I will tell youthat working with dozens
of weight loss clientsover the years, it’s not necessarilythat you are eating too much. Weight gain comes from so manydifferent reasons and sources. Sometimes we gain weight
because we’re super stressed outeither mentally or physically. Your body will respond to
stress with fat storage. Sometimes we gain weightbecause we’re eating
really inconsistently,that some days we’re
overeating significantlybut some days we’re
under-eating significantly. That is actually again,
very stressful to your body. Your body really only perceivesA-okay or stress. And, of course, there are
degrees along the way,but when your body perceives stress,it starts to give stress signalsto the hormones and to other thingsthat respond to systems. And any kind of stress that lastsfor any length of time,
will automatically triggerfat storage for your body. Here’s why this can be
especially tough for us. In today’s world, stress is everywhere. Stress is mental. Stress comes from eating inconsistently. Stress comes from exercising at a levelthat your body doesn’t like. And the thing about being this ageis that we used to, when we were younger,have better systems in
place for releasing stress. But now, at 50-ish or beyond,sometime around menopause, the hormonethat actually helped us release stress,which by the way was estrogen,I said was because we don’t
have as much of it anymore,it can’t help us release stressand so our body responds by storing fat. I know, that’s super crazy, right?We don’t always gain weight
because we’re eating too muchand we do not necessarily need to eat lessin order to lose weight. And we almost definitely
don’t need to move more. My friends, that moving more thingmight even be the problemdepending on your
personal fitness history. If you are brand new to exercise,have lived a truly sedentary lifeor are just currently sedentary
and have been for a while,then, yes, my suggestion to you is to movemore than you are currently. For lots of us, though, who have exercisedat least sporadically,
maybe not super regularly,maybe even not super vigorously
but at least sometimesand at least some vigorousness,for lots of us the answer is actuallyto move a little bit less,to find that place where your
body can release the stresswithout storing the stress. And that, my friends, is the balancethat we need to come to. Here’s everything you need
to know about losing weightin a nutshell. There’s lots of details but
here’s the nutshell version. Step one is to do the math. Find out exactly how much
energy you actually need. Step two is to do the work. Eat that exact number of calories,find the exact right
balance of moderate exercisethat does not stress your body. And sleep well, drink your water,reduce your mental stress as well. That’s the work that needs to be done. And step three is to analyzeand make adjustments as necessary. Now, here’s the thing. I’ve made this into a three-step processthat sounds so simple, but each stepdoes have its own not really complicationsbut a lot to think about and a lot to do. I have actually created for usto go along with this 31-day challenge,I have actually created
for us a complimentary,and meaning both free
and it goes well with,a complimentary e-book which
is everything that I knowabout losing weight. It goes into a lot more detailabout some of the questions you might haveabout what to eat or when to eator how to eat. Some of the questions that you might haveabout finding moderation
with your workouts. That is something that we will address,actually both of those things are thingsthat we will address during
this 31-day challenge. But I know it’s nice to
have things written downin one place that you can
refer to again and again. I’ll also help you in that bookwith the numbers, with doing the math,to figure out exactly
what the right thing isand to make sure that you
are analyzing and trackingand staying on the right path. The fact is there are lots of peoplewho will throw lots of ideas at youand all of them have some validity, truly. Every weight loss plan
that you can think of,every fitness trainer
who tries to tell youhow to lose weight, they
have part of the story. The whole story, my
friends, is within you. My goal for this challenge and
for this complimentary e-bookis to give you the tools
so that you can makethe right decisions for yourselfbased on science and mathand your own intuition,because that’s the other part of it. You know, the thing
is, we tend to discountour own knowledge. You know, with the internet nowadays,there’s so much informationthat truly is only
going to confuse us all. I sometimes read things,
I mean I literally do thisfor a living, but
sometimes I’ll read thingsand I’ll be like, is this true?How do I feel about thisbut also how can I back this up?Where’s the validity?Just because this person
is putting it forwardas a fact, doesn’t automatically
mean that it’s gonna workfor me or, in your case, for you. The other piece of this puzzle,I mean there’s math, there’s science,there’s doing the work,but there’s also the mindset part. And, my friends, I don’t
want you to discount that. If you are kinda sorta maybe-ish thinkingabout losing weight, it’s gonna be tough. If you are focused and committed
to doing the right thingand figuring out what the right thing isand following through
with the right thing,you will absolutely have more success. Part of the free e-book does talkabout setting yourself a
goal and following throughwith the mental thinking
work that’s gonna help youto get to that goal. One of the things that’s
truly going to help youis believing that you’re
doing the right thing. And I know that that
sounds either totally crazyor kind of too easy in some ways. But the fact is, your body will gowhere your mind goes first. When you set a goal and
believe in your abilityto achieve that goal, it will help youdo all the right tasks
to get to your goal. And believing that you can do itplays such an huge part. It is the starting, the cornerstoneof what will help you be successful. For me, I find that a
lot of what I believecomes from facts, math, and science. And that’s why I have this
program set forward for youin a really, as much as possible, concreteand clear way. I love to know how things
work and why things workbecause that helps me
follow through on the steps. If that sounds like your way of thinking,that you like that logical,
I know why I’m doing thisand that’s why I’m gonna
follow through on it,I think this program will
work fantastically for you. If you tend to be a person who,if you tend to be a person
who likes very clear,I guess boundaries or, boundaries
isn’t maybe quite the wordI’m trying to come up with,but if you are looking for, for example,a meal plan, I do not have meal plans. I’m not going to tell you what to eat. I will tell you how to
find out for yourselfwhat to eat, but I cannot,
because I’m actually nota dietician or a nutritionist,
I cannot tell youwhat to eat. My friends, there are any numberof ways to lose weight. The one that’s gonna work for youis the one that works for you. The thing is I believe in you. You can believe in yourself. We are going on this journey this monthwhere we’re going to
explore what it’s liketo exercise moderately. We’re going to explore what it’s liketo follow through on
setting a goal for yourself. We’re going explore what it’s liketo set limits for ourselfin terms of our calories in,and then to follow through on that. There’s a lot to losing weight,but there’s also just a little to it. And I’m really excited to beon this journey with you together. You guys, this made me
nice and sweaty todayand this felt nice and moderate for me. I’m gonna talk to you about
this super duper quickand then we’re gonna cool down. I know that for lots of
you, you might be thinkingthat this wasn’t enough,
that this was just a walk. And for some of you it might
feel like oh my goodness,that was the longest walk
I’ve been on in a long time. No matter which way you
go, let me tell you this,you can lose weightwithout exercising at all. That really is why I told
you that whole biology lessonthat we started with. Your weight loss is driven by eatingthe right number of calories consistently. I know, I’m a fitness trainer
and you wanted me to saythat it was exercise-driven
and that everything we dois exactly right. But the fact is, you don’t
even have to do any of itto be successful. So what we are gonna do is
find a moderate somethingthat we can do every single daythat doesn’t stress us out too muchbut also doesn’t stress us out too littlebecause I know that if you’re
not feeling like it’s enough,that that’s gonna add
to your mental stress. I want you to find your happy balanceso that we can be successful this month. Let’s go ahead and take this down. Hoo. And we’re gonna do a little
bit of cool down stretching. Oh my goodness, oh my goodness
with those arm circlesand I’m just gonna do
some some side tappers. Ah!I love, love, love both the
warmup and the cool down. You know I love
the exercise part, too,but honestly, for me, probably
the most enjoyable partsof many, many of the workoutsisn’t just the fun that we haveand the sweat that we have,but the warming up and the cooling down. For me, it is absolutely the mental partof the workout that helps me
get in the right frame of mind,to get a good sweat, and then helps meget in the right frame of mind to be doneand feel like I had a great workout todaybecause, my friends, we
had a great workout today. Let’s go ahead and do some arm crossers. Still doing some tappers here,
we’re gonna open up wide,really stretch out your chest. Oh my gosh. And then close it up. Oh, give yourself a big hug. You did such a fantastic job today. This is my, well, it’s my
favorite kinda workout anyways. I love to walk, I love to run . I find them very simple
and very easy to do. They don’t require any
coordination at all . So yes, this was my favorite
kind of workout today. But this is also my
favorite kind of workoutwhere you get the
information that you needto be completely successful
with your weight loss journey. My friends, ah, here on
screen I am gonna havea longer stretch for
you if you would like. I know lots of us prefer a
little bit more stretchingthan the little bit that I do
at the end of these videos. I will have a longer stretch for you. I will also have a place here on screendown at the bottom where
you can go over to Patreonbecause a monthly pledge from you helps memake free workouts for all of usand I totally appreciate that. There is also a little,
it’s a picture of me,on the other side of the screen therethat is a subscribe button. Make sure that you click subscribeand hit the bell notification
so that you can get all 31 daysof our 31-day Weight Loss Challengefor Women Over 50. You guys, thank you so much
for working out with me today. Make sure that you click
the subscribe button,open up the description
box so that you can getyour complimentary e-book that explainsall about losing weight. And I’ll see you tomorrow.


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