The Get Your GOAL Podcast

Pahla B

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.

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Health & FitnessHealth & Fitness

Episodes

How To Lose Weight Without Feeling Like You're On a Diet
Yesterday
How To Lose Weight Without Feeling Like You're On a Diet
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!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
The 3 Biggest Mindset Shifts I Made To Lose Weight In My 50s
Mar 21 2024
The 3 Biggest Mindset Shifts I Made To Lose Weight In My 50s
A couple of years ago, I lost weight for the last time. And while I was losing weight, I experienced three really big mindset shifts that forever changed the way I think about my body, my weight, and myself. So today, I’m sharing with you the three biggest mindset shifts I made to lose weight in my 50s.Mindset is basically just another word for belief or beliefs. Which is basically just another way of saying a thought or collection of thoughts that you’ve been practicing subconsciously and maybe haven’t challenged. We all have beliefs we’ve never looked at! And that’s why mindset work is such a crucial part of weight loss. Right now, you have beliefs about losing weight that are holding you back, and any time you want to, you can simply challenge them and SHIFT to a different belief.Here are the three biggest mindset shifts I made to lose weight in my 50s:From “I can’t” to “I can, but I might choose not to”From “Menopause sucks!” to “This is what my body is supposed to do”From “Losing weight is harder over 50” to “Losing weight is different over 50”Losing weight in your 50s and beyond and keeping it off for the rest of your life will require you to shift your mindset. Right now you have thoughts and beliefs that aren’t helping you lose the weight you want. But you can shift out of your unhelpful mindset and into the thoughts, beliefs and feelings that will take you directly to your goal weight.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
5 Things You're NOT Doing That Are Slowing Down Your Weight Loss Results
Mar 14 2024
5 Things You're NOT Doing That Are Slowing Down Your Weight Loss Results
Wanna speed up your weight loss results? Of course you do. Then my friend, one of the first things you need to look at is what you’re currently doing (or in this case, NOT doing) that’s slowing you down. On this week’s episode of the Get Your GOAL podcast, I’m sharing five things you’re NOT doing that are slowing down your weight loss results.I get asked a lot about what to DO for weight loss – which makes sense, because I’m a weight loss coach! And of course I have a super simple framework called The 5-0 Method that tells you exactly what to do each day to lose all the weight you want and keep it off forever.But the thing we’re talking about today is something I almost never get asked about, and that’s what you’re NOT doing, and how it’s not only dramatically affecting your weight loss, but could be the reason why you would struggle to keep the weight off in the future.Here are five things you’re NOT doing that are slowing down your weight loss results:You’re not JOURNALINGYou’re not WEIGHING YOURSELFYou’re not TRACKING YOUR CALORIESYou’re not HOLDING YOURSELF ACCOUNTABLEYou’re not DOING A MONTHLY CHECK INBeing willing to look at yourself honestly – your thoughts, your weight, your calories, your accountability and your progress – is THE THING that will speed up your weight loss results.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Why Weight Loss is Important
Feb 29 2024
Why Weight Loss is Important
You’ve been wanting to lose weight for a while now, but there’s a part of you that feels really foolish about going on another diet in your 50s. I mean, how vain is that? It’s not like you’re going to go running around in a bikini at this age. But on the other hand, you’ve always wanted to be a woman of a “certain age” who looks and feels her best. One of those women whose whole essence oozes calm confidence and self-assurance. Maybe you could rock a bikini.Ugh! But maybe you should just get over it and accept that this is your menopausal body – with 30 extra pounds. My friend, if this is the argument that you keep having in your head about whether or not weight loss is important, this podcast episode is for YOU.Join me as we identify the lessons you’ll learn and the benefits you’ll gain on a weight loss journey to self love, self trust, and showing up as your best self in the world.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Losing Weight for the Last Time
Feb 22 2024
Losing Weight for the Last Time
You’ve gained and lost weight before, maybe even dozens of times, and you’re sick of it. You’re ready to be done with this dieting nonsense forever. But how does that even work? How do you lose weight for the last time? Like THIS.On this week’s episode, I’m going to lay out how to lose weight for the last time in a step-by-step list, but let me also point out the overarching theme – the one key takeaway that, if it’s the only thing you remember from this podcast, it’ll still send you in the right direction.And it’s this: losing weight for the last time REQUIRES YOU to create a loving and trusting brain-body connection. If you don’t do this, you will continue to create the results you’ve created in the past, or the results you currently have. Meaning, you’ll gain and lose weight again and again, or you’ll stay stuck where you are now.On the other hand, when your brain and your body are working together as a team, you will be unstoppable, and getting to your goal weight will be inevitable.Tune in now, and when you’re ready to lose weight for the last time, join us in the Get Your GOAL group!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
The "F" Word
Feb 8 2024
The "F" Word
Don’t worry, today’s episode of the Get Your GOAL podcast isn’t really about the “F” word you’re probably thinking of – the four-lettered one. But we are absolutely going to chat about a certain three-lettered “F” word that’s slowing down your weight loss, and I’ll be sharing my best strategies for overcoming this common mindset block, so you can get your goal.You’re kind of afraid of writing certain things in your journal, aren’t you? Like it’s too personal, or too embarrassing, or too vulgar to put into writing.Maybe you’re afraid of writing in your journal at all. If you had a sibling read your diary when you were younger or adults telling you that “good girls don’t talk like that,” you might be worried that your words could be used against you.But, my friend, let me say this plainly: censoring yourself in your journal is blocking you from losing weight.So in this week’s episode of the Get Your GOAL podcast, we’re uncovering why you do it, how to stop, and how it’ll change your life (and your weight!) to be completely open and honest with yourself inside the safety of your journal.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
How to Stay On Track for Weight Loss (Even When You're Out of Your Routine!)
Feb 1 2024
How to Stay On Track for Weight Loss (Even When You're Out of Your Routine!)
Weight loss is actually pretty straightforward. You have a routine, and you stick to your routine. And it all goes just fine… as long as you’re in your routine. But when you go out to eat, or somebody brings donuts to work, or there’s a wedding or a new baby or a birthday to celebrate – I mean, how can you stay on track for weight loss when you’re out of your routine? We’re getting into it today, love, and I’m going to show you exactly how.First and foremost, I offer you this: you’re always on track for weight loss. Every part of your journey – even the twists and turns and long stretches of not feeling like you’re losing weight – is getting you to your goal.And.I also have some really practical mindset advice around making decisions about what “on track” looks like for you, and how to have your own back to stick with it.Imagine feeling confident about your choices no matter where you go, or who you’re eating with, or what’s being served. And picture how fast you’ll get to your goal when you get off the “on track-off track” merry-go-round, and stay focused.It’s available to you, and this episode of the Get Your GOAL podcast will show you how.Timestamps:04:22 Weight loss mindset: rules, self-manipulation, individuality.11:21 Create flexible routines by setting and meeting parameters.19:04 Embrace change, trust the process, visualize success.27:39 Take control of your life and choices.32:09 Imagine relaxed future, maintenance after weight loss journey.36:24 Socialization and support are invaluable for personal growth.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
What To Do When the Scale Goes UP
Jan 25 2024
What To Do When the Scale Goes UP
You stepped on the scale this morning, and it was up 1.2 pounds from yesterday. Your heart sank to your stomach, and your brain went into overdrive, telling you that obviously, this is a disaster – you’re gaining weight! You’re never going to get to your goal, or if you do, now it’s going to take longer. It’s all because of those stupid cookies you ate yesterday. If you had any self control at all, this wouldn’t have happened. But it’s going to be okay, today’s a new day, and you’ll just get on with it as best you can. Sounds familiar, doesn’t it? My friend, today on the Get Your GOAL podcast, we’re digging deep into the monkey chatter you hear in your brain, and I’ve got a simple, practical MINDSET solution for what to do when the scale goes up.Before we talk about mindset, though, let’s clear up a little biology: today’s weight didn’t go up because of what you ate yesterday. Your body has billions of daily processes that affect the scale, and what you’ve recently eaten is only the tiniest fraction of that.The problem is that simply understanding this fact intellectually doesn’t stop you from feeling bad. Well, here’s why: your brain is hard-wired to make meaning from data. It’s normal, it’s natural, and it’s just what your brain does!But hang on, because here comes some amazing news: your brain is ALSO hard-wired to be able to simply observe without making meaning. We just don’t get taught to use this skill, because the other way is sort of the default.When you practice this superpower, though, you’ll be unstoppable. The scale won’t ruin your day, you won’t be tempted to overexercise or undereat in response to today’s weight, and you’ll feel calm and in control – even when the scale goes up.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Fast Weight Loss vs. Permanent Weight Loss
Jan 18 2024
Fast Weight Loss vs. Permanent Weight Loss
Which would you rather: lose weight fast, or lose weight permanently? This is easy: FAST weight loss! No, wait. PERMANENT weight loss. Fast? Permanent? It’s so hard to choose! Well, hold onto your hat, GOALfriend, because they’re not mutually exclusive, and today I’m going to tell you how you can have BOTH.First a disclaimer: when I’m saying fast weight loss, I’m not writing a snake oil check that biology can’t cash. Your body has limits to what it can and will do. For a woman over 50, “fast weight loss” means losing something in the neighborhood of 1-5 pounds a month, without starting and stopping over and over, or stalling out for weeks, months, or years at a time.And permanent weight loss doesn’t mean you’ll never gain an ounce, but rather that you’ll maintain your weight within a range of about 5-10 pounds while – here’s the best part – never worrying about your weight again.So our topic today answers the question: what can you do to put an end to self-sabotage, keep losing weight consistently, and ensure that you’ll get all the way to your goal weight without gaining it all right back?In this episode of the Get Your GOAL podcast, we’re taking an honest look at the roots of impatience that have you craving fast weight loss, and I’m sharing the super simple actions you can take that’ll make your weight loss both fast and permanent.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Getting Your Brain Onboard with Weight Loss
Jan 11 2024
Getting Your Brain Onboard with Weight Loss
Weight loss over 50 is driven by three things, in this exact order: number one, believing that you can. Number two, eating in a slight caloric deficit over time, and number three, lovingly supporting your metabolism while you do the other two things.Getting your brain onboard with weight loss and believing that you can lose weight is, hands down, the most important part of your weight loss journey. Your body doesn’t go anywhere your brain doesn’t go first. But the solution isn’t just chanting affirmations or forcing yourself to think positive thoughts.There’s actually a simple path to total weight loss belief in yourself, your body, and your decisions that starts with observation.Observing a thing (your disbeliefs) changes a thing. And this is the exact work we begin with The 5-0 Method, which includes journaling prompts that help you observe your brain and its disbeliefs.The next step is untangling those disbeliefs, by feeling your feelings instead of shoving them down. Getting in touch with your body and building this bridge of trust between your thoughts and feelings is the root of unshakeable belief.And finally, the last step is setting yourself free from your old disbeliefs, by gently letting them go. Learning to master the skills of observing, untangling and setting free is the clear path to permanent weight loss.Helpful Timestamps:00:00 Recording inside, comfy and alone for once.03:45 Mindset matters; your brain leads the way.06:46 Example, mixed beliefs about shoes.10:50 Understanding how thoughts affect feelings and actions.13:52 Get your mindset on board for weight loss!17:18 Starting mindset work in weight loss journey.21:31 Acknowledge that thoughts create feelings, start by noticing.24:44 Examine habits, feelings, and subconscious thoughts closely.27:31 Believing in yourself for permanent weight loss!31:48 Mastering mindset is essential for lasting weight loss.32:56 Maximize potential with The 5-0 Method.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
This is Why Your Other Weight Loss Programs Didn't Work
Jan 4 2024
This is Why Your Other Weight Loss Programs Didn't Work
Wanna know why your last weight loss program didn’t work? The short answer is this: they were only trying to change your body. But my friend, weight loss only finishes in your body. It starts in your brain. So, if you want to ditch the programs that don’t work, and lose weight for the last time, you gotta know what’s been missing from those other plans. Which is exactly what we’re talking about today.Weight loss feels like such a “body thing,” and you’ve heard your whole life that it’s all about calories in and calories out, so if you want to lose one pound, you’ve gotta burn 3500 calories. But how come it’s never that easy in real life?Because sustainable, permanent weight loss isn’t just about your body.Your brain and your body are always working together, which means that your weight loss program needs to work with them both.Helpful Timestamps:00:00 The podcast discusses why other weight loss programs failed.06:30 Negative thoughts and doubts affecting weight loss.10:10 Many programs didn't work due to unsustainable habits and food preferences.13:05 Create belief in weight loss through intentional decisions and data collection, leading to sustainable habits and self-belief.14:36 Creating belief for yourself is key to weight loss success with the Five O Method. Understanding past failures is essential for making it work.18:55 Address disbeliefs, sustainable habits, intentional belief, daily journaling, portion control, mindset shift.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Are You REALLY Ready to Lose Weight?
Dec 28 2023
Are You REALLY Ready to Lose Weight?
It’s almost the first of the year, and literally everybody is talking about “New Year, New You!” But how do you know if you’re actually ready to make the deep, foundational change of losing weight for the last time? I’ve got a couple of checklists to help you know for sure, so let’s dive in!Wanting, wishing, and hoping you can lose weight this year is very different from actually being READY to lose weight. In this week’s episode of the Get Your GOAL podcast, we’re chatting about the “red flags” that indicate you’re not ready, as well as the signs that all point to “let’s go!”There are plenty of coaches and online gurus who urge you to lose weight quickly with extreme measures, but I’m here to share my wisdom on permanent weight loss, which starts with your mindset.If you’ve got a weight loss goal for 2024, this podcast and The 5-0 Method are the best place to start. Download the free guide and listen now so you can get your goal.Helpful Timestamps:00:00 List of signs indicating you're not ready.05:10 Disgust doesn't drive weight loss effectively.07:00 Yearning for the past may hinder progress.11:31 Be kinder and gentler to yourself during menopause.16:18 Be patient with your body's changing timeline.17:28 Real change begins in your brain first.21:30 Free weight loss mindset guide for women.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
TRAILER: Lose Weight for the Last Time with the Get Your GOAL Podcast
Dec 21 2023
TRAILER: Lose Weight for the Last Time with the Get Your GOAL Podcast
Ever since menopause came crashing into your life, nothing seems to work for weight loss anymore. You’ve tried eating less, moving more, and even that “three-day detox” nonsense. But have you tried changing your mind?Losing weight is actually pretty simple, and it always comes down to two things. Number one, believing that you can, and number two, eating in a slight caloric deficit over time. My zone of genius is helping you with the belief piece.In my 20s, 30s, and 40s, I gained and lost weight half a dozen times. But in my 50s, I lost weight for the last time by changing how I think about myself, my body, and menopause.I'm your host, Pahla B, and I created this podcast to share what I know about weight loss mindset, so you can break free from your diet mentality, learn to trust and love yourself and your body unconditionally, and finally live the delicious life you deserve.Join me every Thursday by subscribing in your favorite podcast app.Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Ep. 313: Weight Loss Q&A With Pahla B
Nov 9 2023
Ep. 313: Weight Loss Q&A With Pahla B
We’re diving into the world of weight loss, and answering YOUR questions – it’s a weight loss Q&A with Pahla B! Listen now for mindset-shifting advice on dealing with discouragement, re-thinking a recent weight gain, managing emotional eating, and more.On this episode of the Get Your GOAL podcast (which is a replay of a recent *live* Q&A session), we’re debunking calorie counting myths and addressing menopausal challenges with practical, doable advice for your weight loss journey.Along the way, I answered questions about the importance of journaling, managing emotions, and changing your mindset about food. Because weight loss is not just about mechanical body changes, but also about shifting your thought patterns and beliefs.Join me for this enlightening, insightful episode that’s sure to help you achieve your weight loss goal. Don't miss it!Note: This episode of the GYG Podcast will be released on Thursdays in the near future. Stay tuned!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Ep. 312: Your Questions About Calories
Nov 5 2023
Ep. 312: Your Questions About Calories
When it comes to losing weight over 50, there’s so much conflicting information. But the science is clear, and I can help you sort it out so YOU can lose all the weight you want and keep it off forever. On this week’s episode of the Get Your GOAL podcast, we’re diving into the archives and answering your questions about calories!Should you eat your calories throughout the day, or is it okay to eat them in one setting? And what if you’re still hundreds of calories away from your target, but it’s the end of the day? You don’t want to throw your body into starvation mode, but you don’t want to gain weight from late-night snacking either. So what’s a menopausal girl to do?The short answer is: it depends – not just on the calories, but on your other metabolism-supporting habits, and (most importantly) how you feel.Making The 5-0 Method work for you means listening to your brain and your body to make decisions that feel doable and sustainable. Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Ep. 311: Stop "shoulding" on yourself
Oct 29 2023
Ep. 311: Stop "shoulding" on yourself
Feel like there are things you should be doing for weight loss (like drinking enough water), but you’re just not motivated? This week on the Get Your GOAL podcast, we’re diving into the struggle of consistency and I’m sharing my personal experience with staying hydrated. So grab your water bottle and let’s reframe your mindset to break free from the burdensome “shoulds!”It's happened to all of us at some point. You start off all gung-ho about drinking the recommended amount of water every day, only to fall off the wagon and berate yourself for not doing what you "should" be doing. Sound familiar? But here's the thing I've learned: all this "shoulding" doesn't do you any good. It just drags you down and makes you feel burdened. And what's worse is that it often leads to avoiding doing the very thing you're "shoulding" yourself to do!So, what's the solution? Instead of telling yourself, "I *should* be drinking my water," ask yourself, "Why do I *want* to drink water?" It seems like such a small difference, but trust me, focusing on the reasons you want to do something makes it easier to take action. Rather than feeling burdened, you’ll discover a sense of curiosity and excitement about drinking water. And here's the real secret: It's finding your own motivation, your own reasons for wanting to drink water that’ll get you to actually drink. Maybe it's because you want to feel energized, or because it supports your weight loss goal, or simply because it makes you feel good. Whatever it is, make it personal and meaningful to you. Stop "shoulding" on yourself and start creating the results you really want.Cheers to a fabulous, hydrated life, my friend!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/
Ep. 310: Sleeping for Weight Loss
Oct 22 2023
Ep. 310: Sleeping for Weight Loss
How much sleep do you *really* need for weight loss? And what if you’re awake in the night with racing thoughts? In this week’s episode of the Get Your GOAL podcast, I’ve got the scoop on all things SLEEP and how it impacts your weight loss journey. So grab a cup of tea, sit back, and enjoy!In today's episode, I've got something really special planned for us. I've been going through the archives and found some old Q&A episodes that I just had to bring back. Answering your questions is my absolute favorite part of my job, so get ready for a fun and informative show.But before we dive into the Q&A session, I wanted to share some exciting news. I'll be hosting an all-new, live Q&A session in November, exclusively for those on my email list. If you're not on it yet, head over to https://getyourgoal.com/list/ and sign up.Now, let's talk about sleep. I received a few questions about how much sleep is recommended for weight loss, and it's such an interesting topic. Personally, I've noticed that my sleep needs have changed over the years. I used to be able to function on less sleep when I was younger, but now, I really struggle with anything less than 8 hours. However, the amount of sleep you need is personal and can vary from person to person. It's not just about the number of hours in bed, but also the quality of sleep you're getting.If you're someone who struggles with insomnia or racing thoughts at night, like my friend Heather, it might be helpful to plan for more time in bed to ensure you get enough sleep. Also, journaling before sleep can be a game-changer for calming your mind. I personally like to write down my thoughts and remind myself that they're just thoughts, not facts. It really helps me be more of a compassionate observer of my own mind.Stay tuned for more exciting content and don't forget to join my email list for the exclusive live Q&A session in November. Until next time, happy sleeping!Ready to lose weight for the last time? Download The 5-0 Method (my simple, sustainable, and science-backed weight loss guide for women over 50) today. It's FREE: https://getyourgoal.com/Find podcast show notes, links to resources, and featured episodes on my website: https://getyourgoal.com/podcast/Buy my Amazon-best selling book, "Mind Over Menopause" from your favorite bookseller: https://getyourgoal.com/mind-over-menopause/The best way to Get Your GOAL is with friends! Learn more about the Get Your GOAL monthly membership: https://getyourgoal.com/work-with-me/