I’m answering quite a few Qs about GOALS, but we also touched on drinky birds, counting calories, and learning to love our bodies - wrinkles and all🤟. Let’s get to it, shall we? Q+A Friday, Ep. 068 The link to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first: https://www.facebook.com/pahla.bowers/videos/555703755529375 00:04:45 - Jacqueline - I don’t want to identify a goal weight because if I don’t reach it, I don’t want to think that I’ve failed. I want to do the plan and be pleased with whatever results I get. So should I shoot for a certain weight or for a certain clothing size to identify my “weight loss” goal? Link: Ep. 028: WHY We Set Goals (suggested by moderator) https://pahlabfitness.com/why-we-set-goals/ Link: Ep. 094: “I’m Terrified of FAILING” (suggested by moderator) https://pahlabfitness.com/ep-094-im-terrified-of-failing/ Link: Ep. 025: Defining Personal SUCCESS (suggested by moderator) https://pahlabfitness.com/defining-personal-success/ 00:16:44 - Leena - I have 10 more pounds to lose, but I want to continue my running, which is now a part of who I am. Can I continue to run AND do your videos or is that too much to reach my weight loss goal? Link: Ep. 029: How to Set GOALS (suggested by moderator) https://pahlabfitness.com/how-to-set-goals/ 00:24:35 - Priya - When I’ve done strength training in the past, my lower body became thicker, even though I was within my calorie intake. Should I strength-train going forward without doing lunges and squats? 00:29:22 - Gaynor - Can flavored sparkling water be included in a person’s daily water intake? 00:32:43 - Jackie - I used to be slightly taller but with age and arthritis, I don’t measure quite as tall. Should I use the calorie calculators in your plan for my current height or for my original bone structure? 00:38:30 - Kim - Can you talk a little bit about weight maintenance? Link: DONE but not FINISHED eBook https://pahlabfitness.com/not-finished/ 00:38:47 - Mary Beth - I’m recovering from a broken foot and am transitioning from seated workouts to standing. My balance isn’t what it used to be, and I’m wobbly. Can you tell me how to modify drinky birds? 00:44:55 - Julie - I just started your 5-0 Method. I only want to lose body fat, not weight. In fact, I would love to gain muscle and bone weight. Can you help me? Link: BODY SHAPING for Women over 50 https://pahlabfitness.com/body-shaping-over-50/ 00:48:03 - Sylvia - What are your thoughts about being in a slight calorie deficit of 500 calories for a long period of time (over 12 months)? At the moment, my weight has not been moving down for the last couple of months. 00:55:17 - Cathy - What is a good alternative to triangles? If you enjoyed this Q+A episode, consider joining my FREE and PRIVATE Facebook group, The Killer B Hive🐝! We’re 15,000+ women who are at peace with our menopausal bodies and moving in ways that feel like self-love! Click here: https://goo.gl/fqtMXU Cheers to your good health and fitness

Another powerful🦁 Q+A is on deck today. We’re talking about: The best time of day to work out What moderate cardio feels like Proper form for curtsy curls, and Barry Manilow (because what kind of day would it be without mention of this guy?🌞) This - and MORE - is in store! Let’s GO! Q+A Friday, Ep. 067 Here is the link to the video version. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first: https://www.facebook.com/pahla.bowers/videos/377344410782645 00:01:00 - Early Riser - Will your YouTube Q+A sessions be returning? 00:03:26 - Sarah - I’m doing the Body Shaping Series this month. If I want to continue, are the paid Body Shaper programs next? Are they programmed like the BSS? Will there be a sale again? Link: BODY SHAPING for Women over 50 - Month-Long Workout Series https://www.youtube.com/playlist?list=PLxEW_OukMMsqKYCd-ejxdPKFOhxlySAhq 00:07:23 - Julie - I have a pattern of working out for a few days, losing my energy and skipping, and then working out again. Is this normal? Link: JOURNAL for SUCCESS Course (suggested by moderator) https://pahlabfitness.com/journal-for-success/ 00:13:15 - Carol - What do you do when you wake up in the middle of the night and your brain goes right to a stress problem that you previously journaled about but keeps you up? Link: BONUS Podcast Episode: STRESS https://pahlabfitness.com/bonus-episode-stress/ Link: Ep. 071: How to Lower Your STRESS (suggested by moderator) https://pahlabfitness.com/ep-071-how-to-lower-your-stress/ 00:21:10 - Melissa - I’m an anal person and like to work out at the same time every day. Does changing the time I do my workout affect me negatively in any way? Also, is there a better time of day to work out that’s more beneficial to the body? 00:25:35 - Amy - When doing curtsy curls, is the point to not bend the front knee past your foot? I want to check my form. 00:29:38 - Kristen - The body reads all stress as stress, whether it comes from exercise or a bad day. However, sometimes a really hard workout can resolve my emotional stress. Do the endorphins of exercise cancel out some of the emotional stress? 00:31:17 - Caroline - Having music in your videos is a nice change for me. May I suggest something less electronic and more age-relevant? That electronic noise is enough to send me away. 00:42:12 - Michelle - Is there a video that shows each exercise in slow motion, where you talk about proper form, etc.? 00:43:40 - Sally - Are there any obvious signs to look for that indicate that I’m pushing my cardio exercise beyond my moderate? 00:46:55 - Connie - I have a mindset question. If you’re dealing with a lot of major life events and it feels like the world is crashing in, how do you know which thoughts to home in on? Link: Ep. 089: Mind MANAGEMENT (suggested by moderator) https://pahlabfitness.com/ep-089-mind-management/ 00:54:02 - Alison - Last night I blurted out that “I am heartbroken” over something. What questions can I ask myself to unravel this feeling? Did you enjoy this Q+A? Click this link to join The Killer B Hive🐝 Facebook group (it’s private and FREE!): https://goo.gl/fqtMXU Cheers to your good health and fitness

Calories, losing fitness, being excited about your goal ... all this and MORE are featured in this awesome Q+A! And, oh yeah, pajama pants👖 too! Let’s jump right in🐰! Q+A Friday, Ep. 066 The LINK to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first. (No worries! It’s quick and easy!) https://www.facebook.com/pahla.bowers/videos/163497662627817 00:03:21 - Laura - Can working out (i.e., physical stress) help relieve mental stress? 00:08:54 - Adrienne - If you know that there is a reasonable chance that you will eat a high number of calories for dinner, do you pretty much fast for the start of the day? 00:15:44 - Pamela - I want to be as active as my 87-year-old mother when I get to be her age. She rides her bike (15 miles a day!) and walks, but she has little upper body strength. Are your Walking Off the Weight and monthly exercise videos enough for me to gain strength or do I need to start lifting heavier weights? Link: Walk Off the Weight for Women over 50 series (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S Link: Ep. 04: Are You Doing ENOUGH? (suggested by moderator) https://pahlabfitness.com/doing-enough/ 00:22:17 - Crystal - I am trying to lose weight and don’t want to work out because it makes me more hungry. But then I don’t sleep as well at night because I am not as physically active. Any advice for me? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 https://pahlabfitness.com/weight-loss-over-50/ 00:24:42 - Pahla - Bonus discussion on exercising to counteract what you’ve eaten (or are planning to eat)! Link: Ep. 089: Mind MANAGEMENT (suggested by moderator) https://pahlabfitness.com/ep-089-mind-management/ 00:25:37 - Natalie - Could you please explain the role that grief has in losing weight? Do fat cells hold onto emotional memories that can affect weight loss? Link: Ep. 003: GRIEF (suggested by moderator) https://pahlabfitness.com/grief/ Book suggestion by Killer B Amy: “The Body Keeps the Score” by Bessel Van der Kolk 00:28:16 - Karen - Regarding core strength, are you supposed to keep your core tight the entire workout or just when you are doing certain parts of the exercises? 00:29:42 - Laura - I have been trying to lose 10 pounds for over a year. I’m struggling with how many calories are appropriate for me--1350 or 1450. I am doing all other 5-0 items, and I journal daily. I feel lost and frustrated. Can you help? 00:37:49 - Laura - I’ve done the writing and soul searching and still can’t find a good reason to lose weight and follow the guidelines, even though I’m miserable and overweight. Any suggestions? 00:46:56 - Karen - Just curious. At what speed do you usually walk on the treadmill? 00:47:36 - Susan - I’ve just recovered from Covid and lost a lot of weight and fitness. The weight I am now has always been the goal weight I’ve never been able to reach. I’m going to try to stay at this number. I’m ready to start your October exercise series and will likely start to gain weight from the toning moves. How can I deal with this mentally if it happens? 00:55:47 - Sally - I like to exercise with your videos all seven days of the week. Do you have any advice for the type of workouts to choose from your vast library for the two days beyond your five-day series? I want a balanced week of exercises. It’s a beautiful day🌞 to join the Killer B Hive, my FREE and PRIVATE Facebook group that provides a supportive environment to women who want to LOSE WEIGHT and GET FIT! Check us out✅ here: https://goo.gl/fqtMXU Cheers to your good health and fitness

TGIF, Killer Bs! My friends, this powerful Q+A is going to blow your socks🧦 off! Mindset issues (particularly those that deal with intense emotions) are in the limelight today, while practical issues like building bone mass come up, too. Let’s get right to it, shall we? Q+A Friday, Ep. 065 Here’s the link to the video version on Facebook. If you’re not already a member of The Killer B Hive, simply request access first. It’s fast & easy! https://www.facebook.com/pahla.bowers/videos/4394684687279631 00:02:00 - Vanessa & Natalie - I am troubled with regret and shame quite frequently. I often find myself almost paralyzed with indecision, even with the simplest of things, because I feel like almost every decision I’ve made in my life has been the wrong one. Can you give some mindset insight into this type of negative self-reflection? Link: Ep. 078: Where Do Your THOUGHTS Come From? (suggested by moderator) https://pahlabfitness.com/ep-078-where-do-your-thoughts-come-from/ Link: Ep. 068: Finding Your THOUGHTS (suggested by moderator) https://pahlabfitness.com/ep-068-finding-your-thoughts/ Link: Ep. 075: BONUS! Get Your GOAL Conversations (language that holds emotional weight) (suggested by moderator) https://pahlabfitness.com/ep-075-bonus-get-your-goal-conversations/ Link: Ep. 066: What You SHOULD Do (suggested by moderator) https://pahlabfitness.com/ep-066-what-you-should-do/ Link: Ep. 049: Practicing New THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/ 00:35:15 - Beth - I have been working on weight loss for the past six months. My sister has stage 4 ovarian cancer, and I spend as much time with her as I can, although I don’t know how much time is left. That worry, coupled with the stress of working in a school and fear of Covid, are taking a toll on me emotionally. How can I maintain a healthy mindset and prioritize my own health while juggling all of these emotions? 00:42:16 - Kimberly - I had been working out at the Y with machines. Are the small weights we use enough for building bone mass? 00:46:08 - Jackie - Do you have a video or podcast that helps a person develop the brain-body connection? Link: Find Your CORE! Beginner-Friendly Standing Abs WEIGHT LOSS Workout https://pahlabfitness.com/find-your-core-beginner-friendly-standing-abs-weight-loss-workout/ Link: TOTAL BODY Transformation WALK + WEIGHTS https://pahlabfitness.com/walk-off-the-weight-day-5/ Link: Ep. 016: Body THOUGHTS https://pahlabfitness.com/body-thoughts/ 00:49:21 - Cindy - I’m on day 48 of the 5-0 Method to take off 45 pounds, and something has changed. I realize it may have to do with mindset. I want to get the ball rolling faster with my weight loss, and I’ve lowered my calorie intake but it’s not making a difference. I’ve seen many Bs shedding weight quickly, and I’m turtling along. How do I get this weight to fall off again? Link: Ep. 043: The Real PROBLEM https://pahlabfitness.com/the-real-problem/ If you’ve been wanting to make a healthy weight part of your life, please join my FREE and PRIVATE Facebook group, The Killer B Hive, where women JUST LIKE YOU are connecting, sharing stories, and having fun🙌! The link is here: https://goo.gl/fqtMXU Cheers to your good health and fitness.

Here we go with another intriguing Q+A session, where we covered: Why it’s important to START WHERE YOU ARE What happens when we ARGUE WITH OUR OWN THOUGHTS CAN-CANS and TRIANGLES and TWISTING Ys (oh, my!) And much MORE! Q+A Friday, Ep. 064 LINK TO THE VIDEO is here: https://www.facebook.com/pahla.bowers/videos/4689295847771367 (If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first.) 00:02:01 - Early Riser - I started the 5-0 Method on June 21. Today was my first workout. Until now, life was moderate enough. (I’m SO commenting on this awesome statement!) Link: The 5-0 Method (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/ 00:08:21 - Sheri - I am following the 5-0 Method and have lost 18 pounds. However, I have stuck to my regular diet, and I feel guilty because I could be eating more healthily. What I’m doing right now seems to be working for me, but am I wrong? Link: Ep. 084: What is a THOUGHT? https://pahlabfitness.com/ep-084-what-is-a-thought/ 00:21:58 - Jackie - I’d like to get all my housework done in one day. Because of my bursitis and a slipped vertebrae, I need to split the work up into two days instead of one. I’m still fairly sore afterwards. Does it sound like I’m overdoing it? I don’t want too much housecleaning to hinder my weight loss. 00:28:26 - Debbie - Do you have any suggestions for a different way to do “twisting Ys” for those of us who have large chests? 00:29:46 - Carol - If you know you will be doing something active (cutting the grass, moving boxes, etc.), should you still do your daily exercise? Or would that be considered overdoing it? 00:33:16 - Erica - What are your thoughts about intuitive eating versus eating the way you set out in the 5-0 Method? Link: DONE But Not FINISHED e-Book https://pahlabfitness.com/not-finished/ 00:43:50 - Sandi - Although I love your workouts, can-cans and triangles are beyond me. What are some good substitutions? 00:50:05 - Chris - I am working daily on strengthening my core, and I typically do the same ab video each time. Should I do more of a variety of core exercises? 00:52:28 - Angele - Is it possible to drink too much water? 00:55:15 - Vanessa - Is there such a thing as speeding up your metabolism? Thanks for being here today! Did you know that the Killer B Hive is a FREE❣️ and PRIVATE❣️ Facebook group for women just like you? It’s full of support, encouragement, and all kinds of fun for us gals of “a certain age!” Click here to join! ➔ https://goo.gl/fqtMXU Cheers to your good health and fitness.

Welcome to the latest Q+A, where MUSCLES💪 turned out to be the star🌟 of the show! Other fun stuff came up too: comforting yourself with food; dealing with grief; inflammation in your body; and more. Click the links below to be part of it all! Q+A Friday, Ep. 063 The link to the video is here. If you’re not already a member of The Killer B Hive Facebook group, simply request access first. It’s fast and easy and we’d love to have you! https://www.facebook.com/pahla.bowers/videos/187406213368353 00:02:09 - Cindy - According to my scale, I am not dropping fat weight; I’m dropping muscle weight. What can I do to drop the fat and keep the muscle? 00:2:58 - Cheryl - How is a smart scale able to determine how much weight is muscle, fat, etc.? 00:17:15 - Sarah - I’m working on increasing my fitness. My weight has also gone up. Are there ways to gain muscle, fitness, etc. without gaining weight? 00:23:15 - Karen - Would you consider doing another Hot 100 series? Link: #HOT100 - 100 Day Workout CHALLENGE (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsrbVLodxN1MhCluaz08gHU_ 00:31:16 - Janet - I had dental surgery and ended up eating an entire pint of ice cream in one sitting, knowing full well that doing so was putting me way over my daily calorie allotment. Any idea on how I can identify my thoughts and prevent this from happening in the future? 00:38:55 - Rosemary - I am one to three pounds over my goal weight. I’m dealing with grief by eating cookies. Am I close enough to my goal to do the Body Shaping Series? Link: Ep. 003: GRIEF (suggested by moderator) https://pahlabfitness.com/grief/ 00:43:22 - Lucia - I just joined The Killer B Hive. Where do I start? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/ Link: How to Start EXERCISING + GET FIT for Women over 50 (suggested by moderator) https://www.youtube.com/watch?v=8q0IKgSumb4&list=PLxEW_OukMMsqnD09jU271vfcx6CVisni3 00:44:15 - Victoria - How do you increase muscle mass? 00:49:38 - Joann - Pahla, I want your arms! (Yes! I’m commenting on this non-question!) Link: Ep. 63: How to LOVE YOURSELF (suggested by moderator) https://pahlabfitness.com/ep-063-how-to-love-yourself-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/ 00:49:50 - Jennifer - I am struggling with inflammation. (I’m commenting on this statement too.) 00:51:37 - Ginger - I have a shoulder impingement right now, but I’ve been OKed for cardio by my physical therapist. Any suggestions for workouts where I don’t have to raise my arm? 00:54:28 - Kristi - Can you drink too much water? 00:54:42 - Kimberly - I have been drinking more water than ever and noticed that my lips have been so dry. Are these linked? And does tea count as water? Consider this your personal invitation📩 to join my FREE and PRIVATE Facebook group, The Killer B Hive! We are 15,000+ women who want to live fit & happy lives through information and support. Click here to join: https://goo.gl/fqtMXU Cheers to your good health and fitness,

You guys, I’m happy to share this Q+A episode where the spotlight🔦 is on practicality: maintaining our weight, the “right” ratio of cardio versus strength, carbs in the diet, and . . . one of my favorite pastimes (NOT!) - housecleaning! Let’s get started! Q+A Friday, Ep. 062 The link to the video version is here. If you’re not already a member of The Killer B Hive Facebook group, you’ll need to request access first. https://www.facebook.com/pahla.bowers/videos/4404309462991394 00:01:46 - Miryam - When I do your workouts, I never sweat. Am I working well? 00:04:51 - Trisha - If we are maintaining our weight, how often should we be working on strength and how many rest days in between? I do not want to increase muscle, just keep my metabolism on target. 00:9:26 - Sarah - I mostly ran a 5K (walked a bit) a few weeks ago and was pleased with my performance. Any tips for my upcoming 5K? 00:14:20 - Terri - Is it more effective for your core if you follow the direction of your arms when twisting at the waist or to keep facing forward? 00:17:43 - Laurie - I have been stuck in maintenance for three months but have been trying to lose these last 25 pounds. I ate 1200 calories to lose my first 55 pounds but now am eating my correct number of calories at 1500. I’ve been consistent for a week and have gained two pounds. How long should I keep eating 1500 before I see results? Link: Ep. 079: “I’m Not LOSING WEIGHT” https://pahlabfitness.com/ep-079-im-not-losing-weight/ 00:24:10 - Cheryl - While working on your Mindset Masterclass, I came across an example you gave of using the Thought Model around the topic of house cleaning. You hate to clean but want a clean house. I, too, am working on my mindset around cleaning. How did you resolve the situation to your satisfaction? Link: Mindset MASTERCLASS with Pahla B (suggested by moderator) https://pahlabfitness.com/mindset-masterclass-with-pahla-b/ Link: Self Coaching Model by Brooke Castillo (aka the Thought Model) (suggested by moderator) https://thelifecoachschool.com/self-coaching-model-guide/ 00:29:28 - Virginia - I’m finishing up your Walk Off the Weight series and am ready to begin the Weight Loss Challenge. How do I proceed after I finish the WLC? Is there a guide somewhere showing which videos to avoid for those of us still trying to lose weight? Link: WALK OFF the Weight for Women over 50 (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S Link: WEIGHT LOSS for Women over 50 Challenge (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMspuLrXq7XZfvqKUyaPtNUIq 00:34:37 - Janet - When do you go to bed every night? 00:34:58 - Melanie - Regarding daily calories versus weekly calories: Does counting calories work the same weekly or is it very much a daily factor? Link: Ep. 014: Taking RESPONSIBILITY for Your Fitness (suggested by moderator) https://pahlabfitness.com/taking-responsibility-for-your-fitness/ 00:40:24 - Victoria - How do we lower carbs? 00:42:20 - Connie - How did you figure out that puffiness and aching joints were a result of doing too much exercising versus what you were eating? 00:48:50 - Leora - What is the right ratio between cardio and strength for us quite fit women over 50? 00:54:15 - Maria - I have a love-hate relationship with carbs. I love them; they hate me. (I’m jumping in here to comment on this seemingly lighthearted statement.) 00:57:35 - Marie - I have an underactive thyroid and am on medication for this. Would it be a good idea to drop my calories a bit to help me lose weight? Did something in this episode ring🔔 true for you and you’d like connect with like-minded women? Join us in The Killer B Facebook group! It’s PRIVATE and FREE! Link: https://goo.gl/fqtMXU Cheers to your good health and fitness

Yep, it’s Friday again, and you know what that means: It’s Q+A time! This episode is on fire🔥 with searing topics like the benefits of changing your mind, defining what’s “moderate,” and MORE! Let’s get right to it! Q+A Friday, Ep. 061 The link to the video version is right here. (If you’re not already a member of The Killer B Hive, you’ll need to request quick & easy access first.) https://www.facebook.com/pahla.bowers/videos/534199361023151 00:01:00 - Jennifer - I am looking for a better way to state my weight loss goal. I may be overthinking it. Can you help? Link: Ep. 008: GOAL Language (suggested by moderator) https://pahlabfitness.com/goal-language/ 00:07:31 - Tina - I plan my meals ahead. Do you have any ideas on how to satisfy my sweet tooth afterwards? Fruit isn’t satisfying to me. Link: The Power of PLANNING AHEAD (suggested by moderator) https://pahlabfitness.com/planning-ahead/ 00:10:20 - Vanessa - I have been staying at the same weight rather than losing toward my goal weight. Is it possible that our bodies settle at a comfortable weight naturally and that further loss isn’t realistic? Link: Ep. 076: Being REALISTIC (suggested by moderator) https://pahlabfitness.com/ep-076-being-realistic/ 00:13:58 - Laura - How/when do we need to recalculate daily calories once we’ve reached a healthy weight? Link: DONE, but not FINISHED (The 5-0 Weight Maintenance Method) https://pahlabfitness.com/not-finished/ 00:20:55 - Jas - When you’ve been adamant about something in the past (not using music for fitness videos, for example) and then you changed your mind, do you give yourself a hard time about this? Link: Ep. 001: Changing Your MIND https://pahlabfitness.com/changing-your-mind/ 00:29:27 - Erica - Instead of counting calories when maintaining, you recommend listening to our bodies. Is that correct? Link: DONE but not FINISHED (ebook) https://pahlabfitness.com/not-finished/ 00:32:25 - Rachel - How do I know when a workout is moderate for me? And how do I know if I’ve done too much? Link: Ep. 067: RESULTS (suggested by moderator) https://pahlabfitness.com/ep-067-results/ 00:37:13 - Cindy - Where/how do you draw the line between taking care of yourself and obsessing over weight loss? Link: Ep. 068: Finding Your THOUGHTS (suggested by moderator) https://pahlabfitness.com/ep-068-finding-your-thoughts/ 00:45:15 - Mary - How can I tell if I should feel happy and love my body the way it is, or if I should tweak something to like it better? Link: Ep. 066: What You SHOULD Do (suggested by moderator) https://pahlabfitness.com/ep-066-what-you-should-do/ Link: Ep. 063: How to LOVE YOURSELF (suggested by moderator) https://pahlabfitness.com/ep-063-how-to-love-yourself-%f0%9f%8e%a7-the-fitness-matters-podcast-with-pahla-b/ 00:57:23 - Deb - Could you provide some of your resources for healthy recipes? Link: Let’s Talk About What I EAT! (video playlist) https://www.youtube.com/watch?v=2nG_8mP-QNE&list=PLxEW_OukMMspmcJXwx0ey9lVJWJacY7_s 00:57:43 - Connie - I want to mix up my outside walking routine. I’d like to add a few different moves (wide steps, moving forward and backward, etc.). Is this a recipe for an injury? 00:58:58 - Lori - I have a chafing issue with my thighs. They rub together and I can’t wear the cute shorts I need to wear because I’m in pain. It makes me start to not like my thighs. Any advice? Link: Ep. 024: The Big “BUT” (suggested by moderator) https://pahlabfitness.com/the-big-but/ The Killer B Hive🐝, my PRIVATE and FREE Facebook group, is only a click away! We’d love to have you join us! The link is right here:: https://goo.gl/fqtMXU Cheers to your good health and fitness

This Q+A session is off-the-charts📈 interesting, as we cover a multitude of topics such as mindset (of course!), trail running, protein, and lots, lots more. Let’s jump right in! Q+A Friday, Ep. 060 The link to the video version of this episode is here. If you’re not already a member of The Killer B Hive Facebook group, simply request access first. It’s fast and easy! https://www.facebook.com/pahla.bowers/videos/1995581380580130 00:01:35 - Laura - How much protein should I eat as I lose weight so that I lose fat instead of muscle? 00:12:42 - Laura & Vanessa - Do I need to recalculate daily calories if I lose some weight? Link: Ep. 060: What if Nothing’s WRONG (suggested by moderator) https://pahlabfitness.com/what-if-nothings-wrong/ Link: Ep. 089: Mind MANAGEMENT (suggested by moderator) https://pahlabfitness.com/ep-089-mind-management/ 00:21:20 - Sherry - I’m training for a 10K trail run and will have streams to cross. Should I wear trail shoes? Also, what is the best type of socks? My road race 10K time is just over an hour. How does this relate to trail running time? 00:28:21 - Maura - I am 53 years old and am interested in running for fitness. Any thoughts and recommendations for getting started at this age? Link: Learn to RUN at HOME 12-Week Program: https://pahla-b-fitness.dpdcart.com/product/157224 00:33:14 - Amy - While on vacation, I ate over my daily calorie count and gained about 10 pounds. I’m now back to doing all five parts of the 5-0 plan. What questions should I ask myself before deciding to recalculate calories? 00:39:24 - Anne - Once COVID is under control, is there any chance you might consider doing an in-person lecture series? 00:40:41 - Jennifer - I missed the first part of this Q+A. Are sessions recorded that I can catch later? 00:41:34 - Kate - Is it possible for me to get legs like you with exercise and diet, or do you have to be “born that way?” 00:46:18 - Claudia - How can I reduce belly fat? 00:48:56 - Christine - What do you think of kettlebells? If I stay moderate, is there any downside to adding some kettlebell swings to the Walk Off the Weight videos? Link: Ep. 060: What if Nothing’s WRONG (suggested by moderator) https://pahlabfitness.com/what-if-nothings-wrong/ Link: Walk Off the Weight Series (suggested by moderator) https://www.youtube.com/playlist?list=PLxEW_OukMMsp_MnPj5C1rMBiBMFLhYr-S 00:52:09 - Maria - Does a sporting company sponsor your exercise clothing? 00:52:35 - Cheryl - I’m struggling with understanding how much exercise is appropriate to lose weight if I’m meeting my daily calorie goal. Is walking enough? Link: Ep. 004: Are You Doing ENOUGH https://pahlabfitness.com/doing-enough/ 00:57:04 - Francine - Why does the brain make it “seem” easier to choose, say, Coke over water? TV over exercising? Etc. Link: Ep. 068: Finding Your THOUGHTS (suggested by moderator) https://pahlabfitness.com/ep-068-finding-your-thoughts/ Want to share your fitness journey with others on a similar path🚵? Join my FREE and PRIVATE Facebook group, The Killer B Hive! Here’s the link ➜ https://goo.gl/fqtMXU Cheers to your good health and fitness

TGIF, my friends! In this fun and informative Q+A, we’re touching on all kinds of interesting topics, from INTERMITTENT FASTING to CALORIE COUNTING to FOAM ROLLERS, with a few other fun things sprinkled🍨 in, too! Let’s get right to it! Q+A Friday, Ep. 059 The link to the full episode is listed below. Simply request access first if you’re not already a member of The Killer B Hive Facebook group. (We’d love to have you!) https://www.facebook.com/pahla.bowers/videos/581785949895719 00:4:32 - Debbie - Does intermittent fasting cause your body stress (thinking it’s starving) and, in turn, cause you to not lose weight? 00:10:10 - Sarah - Please tell us about your upcoming mindset masterclass. Link: Let’s MASTER your MINDSET https://pahlabfitness.com/mindset/ 00:15:27 - Erin - If my weight goes up by, say, two pounds, should I change up my calories and water intake? 00:20:32 - Jeannine - I’ve been reading about needing less calories at age 50+. Can you elaborate on this topic and how it compares to the average we get with the five links you suggest in the 5-0 Method? Link: The 5-0 Method: WEIGHT LOSS for Women over 50 (suggested by moderator) https://pahlabfitness.com/weight-loss-over-50/ Link: Ep. 041: Facing Your FEARS (suggested by moderator) https://pahlabfitness.com/facing-your-fears/ Link: Ep. 049: Practicing NEW THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/ 00:38:11 - Patti - I did not follow the 5-0 Method yesterday, and it really affected my run. I’m not trying to lose weight. (Yep. I’m commenting on this non-question.) 00:41:03 - Theresa - I have heard about adding a zero to my weight with regard to daily calories. However, I have not seen anything about this when I’m on the calorie calculators for the 5-0 Method. Is this part of determining daily calories? 00:42:40 - Lisa - When I average my daily calories, I come up with a number that is different from other women of a similar size and age. Why is this? 00:45:13 - Denise - How do you handle parties where everyone is pushing food at you? They get upset when I pass on their food. Link: Ep. 049: Practicing NEW THOUGHTS (suggested by moderator) https://pahlabfitness.com/practicing-new-thoughts/ 00:51:15 - Karen - With regard to using a foam roller, when we are rolling out those kinks and we find a spot more tight or sore than others, how long should we spend working on that area? Can you do too much? Link: FOAM ROLLER Basics playlist https://youtube.com/playlist?list=PLV2Unj4I36y_3VAOZ4rRWWXHhXet8jc99 00:59:04 - Tina - What do you eat when you have a sweet tooth? If you found this Q+A interesting, why not join The Killer B Hive? It’s my FREE and PRIVATE Facebook group for women just like you who want to stay as healthy and fit as possible through middle age and beyond! Here’s the link: https://goo.gl/fqtMXU Cheers to your good health and fitness