– Hey, Killer Bs, it’s PahlaB from pahlabfitness. comand on tap today, I’ve got day oneof the Weight Loss forWomen Over 50 series. You guys, today we aregoing 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 youall about how to usethis 31-day challenge and howto lose weight successfully. You guys, when you’re ready forthis one, I’m totally ready. So let’s go! All right, you guys, let’sget 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, weare technically speakingonly walking, but thatdoes not mean that it isany less of a workout thanany of the other workoutsthat we do. So I do wanna make surethat 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 matterwhat kind of a workout we do,having a nice thoroughwarmup 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 tothink about this today. Can I tell you something?I’m a little bit nervousabout 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 thepoint of today’s workoutto make sure that I cangive you the informationthat you need so that youcan be super successfulwith this challenge. Now, the thing is I’mcalling 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 mostchallenging thing of all. Let’s go ahead and dosome welcome to my homes. The thing is, my friends, getting startedon losing weight, you know, especiallyat the beginning of theyear, it’s a new year,it’s a new decade, newyou, 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 andspecifically 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 inplace doesn’t feel great. If you would like to mixit up with other moves,some side moves, or some handgestures, things like that,please feel free. You’re also welcome to do this workoutjumping on your mini trampoline. I hear that all the time fromlots 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 isall about weight loss. Let’s talk about it, friends. You know, weight loss isalways kind of impliedin my videos, and specifically I do havequite a few videos that Italk to you about weight loss. But I’m usually tryingto do something else. And I wanted to give you a nice, brief,hopefully concise,we’ll see how that goes,version of exactly how tolose weight at this age. Because the fact is itis different over 50. And lots of people wannatell you it’s harderto lose weight when we’rein 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 reallyquickly with biologybecause, my friends, italways 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 actuallyjust another word for energy. When you eat, you aregiving your body energy. Now, your body needs todo 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 itcannot just put that energyright back out, because if it did,you would need to beeating 24 hours a day. Your beautiful body hasall 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 whenwe take too much energy in,that we get too much energy storage. And that’s part of theequation 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 acouple of different places. It stores it as fat, itstores it in your muscles,it stores it as sugar also. So your body then, afterit stores the energythat it has taken in, puts energy out. Now, I know that we alwaysthink of energy out,specifically like this,when we’re doing somethingthat feels very active. But the fact is, yourbody 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 whenwe have weight to losethat we are overeating. But here’s the crazything about how your bodystores energy for later. Your body makes decisionsabout when and whereand how it will store andwhen and where and howit will expend. And the fact is, we don’t have reallyany control over eitherone of those two partsof the three-part process. So when you aretaking in energy,that’s actually theonly part of the processthat you have any control over. And what I’m saying veryclearly, very bluntly is this. The only way to lose weightis to control what you eat. And I’m gonna say it alittle bit nicer than thatin a little bit more long form. But that is the crux of whatwe’re talking about today. You guys, I know, I knowbecause you are hereon an exercise video that you would lovefor me to tell you that as long as we doX, Y, and Z exercises forX, Y, and Z amount of timeand X, Y, and Z amount of daysand exercise a certainway 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 nicerwhen 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 thingthat we hear all the timeis that in order to loseweight we have to eat lessand move more. But, my friends, I will tell youthat working with dozensof 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 weightbecause we’re super stressed outeither mentally or physically. Your body will respond tostress with fat storage. Sometimes we gain weightbecause we’re eatingreally inconsistently,that some days we’reovereating significantlybut some days we’reunder-eating significantly. That is actually again,very stressful to your body. Your body really only perceivesA-okay or stress. And, of course, there aredegrees 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 beespecially 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 inplace 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’thave 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 weightbecause we’re eating too muchand we do not necessarily need to eat lessin order to lose weight. And we almost definitelydon’t need to move more. My friends, that moving more thingmight even be the problemdepending on yourpersonal fitness history. If you are brand new to exercise,have lived a truly sedentary lifeor are just currently sedentaryand 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 vigorouslybut 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 yourbody can release the stresswithout storing the stress. And that, my friends, is the balancethat we need to come to. Here’s everything you needto know about losing weightin a nutshell. There’s lots of details buthere’s the nutshell version. Step one is to do the math. Find out exactly how muchenergy you actually need. Step two is to do the work. Eat that exact number of calories,find the exact rightbalance 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 createdfor us a complimentary,and meaning both freeand it goes well with,a complimentary e-book whichis 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 moderationwith your workouts. That is something that we will address,actually both of those things are thingsthat we will address duringthis 31-day challenge. But I know it’s nice tohave things written downin one place that you canrefer to again and again. I’ll also help you in that bookwith the numbers, with doing the math,to figure out exactlywhat the right thing isand to make sure that youare 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 planthat you can think of,every fitness trainerwho tries to tell youhow to lose weight, theyhave part of the story. The whole story, myfriends, is within you. My goal for this challenge andfor this complimentary e-bookis to give you the toolsso 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 thingis, we tend to discountour own knowledge. You know, with the internet nowadays,there’s so much informationthat truly is onlygoing to confuse us all. I sometimes read things,I mean I literally do thisfor a living, butsometimes 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 personis putting it forwardas a fact, doesn’t automaticallymean 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’twant you to discount that. If you are kinda sorta maybe-ish thinkingabout losing weight, it’s gonna be tough. If you are focused and committedto doing the right thingand figuring out what the right thing isand following throughwith the right thing,you will absolutely have more success. Part of the free e-book does talkabout setting yourself agoal and following throughwith the mental thinkingwork that’s gonna help youto get to that goal. One of the things that’struly going to help youis believing that you’redoing the right thing. And I know that thatsounds 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 andbelieve in your abilityto achieve that goal, it will help youdo all the right tasksto 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 alot of what I believecomes from facts, math, and science. And that’s why I have thisprogram set forward for youin a really, as much as possible, concreteand clear way. I love to know how thingswork and why things workbecause that helps mefollow 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 gonnafollow through on it,I think this program willwork fantastically for you. If you tend to be a person who,if you tend to be a personwho likes very clear,I guess boundaries or, boundariesisn’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 tofind 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 toexplore what it’s liketo exercise moderately. We’re going to explore what it’s liketo follow through onsetting 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 menice and sweaty todayand this felt nice and moderate for me. I’m gonna talk to you aboutthis super duper quickand then we’re gonna cool down. I know that for lots ofyou, you might be thinkingthat this wasn’t enough,that this was just a walk. And for some of you it mightfeel like oh my goodness,that was the longest walkI’ve been on in a long time. No matter which way yougo, let me tell you this,you can lose weightwithout exercising at all. That really is why I toldyou 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 trainerand you wanted me to saythat it was exercise-drivenand that everything we dois exactly right. But the fact is, you don’teven have to do any of itto be successful. So what we are gonna do isfind 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’renot feeling like it’s enough,that that’s gonna addto 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 littlebit of cool down stretching. Oh my goodness, oh my goodnesswith those arm circlesand I’m just gonna dosome some side tappers. Ah!I love, love, love both thewarmup and the cool down. You know I lovethe exercise part, too,but honestly, for me, probablythe 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 meget 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, wehad 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 myfavorite kinda workout anyways. I love to walk, I love to run . I find them very simpleand very easy to do. They don’t require anycoordination at all . So yes, this was my favoritekind of workout today. But this is also myfavorite kind of workoutwhere you get theinformation that you needto be completely successfulwith your weight loss journey. My friends, ah, here onscreen I am gonna havea longer stretch foryou if you would like. I know lots of us prefer alittle bit more stretchingthan the little bit that I doat 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 whereyou 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 muchfor working out with me today. Make sure that you clickthe subscribe button,open up the descriptionbox so that you can getyour complimentary e-book that explainsall about losing weight. And I’ll see you tomorrow.