– Hey, Killer Bs, it’s Pahla
B from pahlabfitness.com and on tap today, I’ve got day one of the Weight Loss for
Women Over 50 series. You guys, today we are
going for a great walk and 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 use this 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! (lively music) All right, you guys, let’s
get movin’ and groovin’ and that means that we are getting started with 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 speaking only walking, but that
does not mean that it is any less of a workout than
any of the other workouts that we do. So I do wanna make sure
that we are warmed up, that you’re getting your heart rate up, that you’re getting even your upper body
(bell ringing) warmed up for what is essentially only a lower body workout. But I tell you (chuckles) 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 way to get started because no matter what part of your body you’re working, all of you is always working. Let’s go ahead and do some arm crossers with 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 today about weight loss and specifically weight loss for women over 50. And that really is the
point of today’s workout to make sure that I can
give you the information that you need so that you
can be super successful with this challenge. Now, the thing is I’m
calling it a challenge because I like that word because it feels very 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 information so that you could be successful. But the fact is the most challenging part you’ve already done. You already clicked play on this video. You’ve already gotten started and 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 started on losing weight, you know, especially at 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 life can feel scary. And that’s why I wanted to put together this challenge for us and
specifically this walking video where we’re not trying to think too hard about the exercise so that you can think about 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 today at whatever pace feels best for you and 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 workout jumping on your mini trampoline. I hear that all the time from
lots of my different videos that you take it to the trampoline and 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 implied in my videos, and specifically I do have quite 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 harder to lose weight when we’re
in and around menopause age. The fact is it doesn’t have to be harder or more difficult. What it is is different. So let’s start off really
quickly with biology because, 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 process and I’m gonna make this sound super simple even though there’s a lot to it. You take energy in. That means you eat. The food that you eat contains calories as 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 this about your beautiful,
walking, talking, miraculous, always working for you body. Your body knows that it
cannot just put that energy right back out, because if it did, you would need to be
eating 24 hours a day. Your beautiful body has
all these systems in place to store that energy for later. Now, the one place we don’t like it to store energy for later is in fat. But it is, in fact, one of the ways that 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 do is 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 energy that it has taken in, puts energy out. Now, I know that we always
think of energy out, specifically like this,
when we’re doing something that feels very active. But the fact is, your
body is putting energy out every single minute of every single day from the moment you are conceived until 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 body has like a base level energy requirement just to keep you alive. And you may or may not be eating about that number of calories. Often times we think when
we have weight to lose that we are overeating. But here’s the crazy
thing about how your body stores energy for later. Your body makes decisions
about when and where and how it will store and
when and where and how it will expend. And the fact is, we don’t have really any control over either
one of those two parts of the three-part process. So when you are taking in energy, that’s actually the
only part of the process that 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 that in 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 here on an exercise video that you would love for me to tell you that as long as we do X, Y, and Z exercises for
X, Y, and Z amount of time and X, Y, and Z amount of days and exercise a certain
way that weight loss is totally gonna happen for you. But, my friends, we don’t control that part of the energy system. So what I’m gonna tell you to do is to eat the right amount of energy. It’s a little bit nicer
when we talk about it as 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 way feels most successful and doable for you. Now, here’s the thing
that we hear all the time is that in order to lose
weight we have to eat less and move more. But, my friends, I will tell you that working with dozens
of weight loss clients over the years, it’s not necessarily that you are eating too much. Weight gain comes from so many different reasons and sources. Sometimes we gain weight
because we’re super stressed out either mentally or physically. Your body will respond to
stress with fat storage. Sometimes we gain weight because we’re eating
really inconsistently, that some days we’re
overeating significantly but some days we’re
under-eating significantly. That is actually again,
very stressful to your body. Your body really only perceives A-okay or stress. And, of course, there are
degrees along the way, but when your body perceives stress, it starts to give stress signals to the hormones and to other things that respond to systems. And any kind of stress that lasts for any length of time,
will automatically trigger fat 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 level that your body doesn’t like. And the thing about being this age is 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 hormone that 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 stress and 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 much and we do not necessarily need to eat less in order to lose weight. And we almost definitely
don’t need to move more. My friends, that moving more thing might even be the problem depending on your
personal fitness history. If you are brand new to exercise, have lived a truly sedentary life or are just currently sedentary
and have been for a while, then, yes, my suggestion to you is to move more than you are currently. For lots of us, though, who have exercised at least sporadically,
maybe not super regularly, maybe even not super vigorously
but at least sometimes and at least some vigorousness, for lots of us the answer is actually to move a little bit less, to find that place where your
body can release the stress without storing the stress. And that, my friends, is the balance that we need to come to. Here’s everything you need
to know about losing weight in 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 exercise that 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 analyze and make adjustments as necessary. Now, here’s the thing. I’ve made this into a three-step process that sounds so simple, but each step does have its own not really complications but a lot to think about and a lot to do. I have actually created for us to 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 know about losing weight. It goes into a lot more detail about some of the questions you might have about what to eat or when to eat or how to eat. Some of the questions that you might have about finding moderation
with your workouts. That is something that we will address, actually both of those things are things that we will address during
this 31-day challenge. But I know it’s nice to
have things written down in one place that you can
refer to again and again. I’ll also help you in that book with the numbers, with doing the math, to figure out exactly
what the right thing is and to make sure that you
are analyzing and tracking and staying on the right path. The fact is there are lots of people who will throw lots of ideas at you and all of them have some validity, truly. Every weight loss plan
that you can think of, every fitness trainer
who tries to tell you how 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-book is to give you the tools
so that you can make the right decisions for yourself based on science and math and your own intuition, because that’s the other part of it. You know, the thing
is, we tend to discount our own knowledge. You know, with the internet nowadays, there’s so much information that truly is only
going to confuse us all. I sometimes read things,
I mean I literally do this for a living, but
sometimes I’ll read things and I’ll be like, is this true? How do I feel about this but also how can I back this up? Where’s the validity? Just because this person
is putting it forward as a fact, doesn’t automatically
mean that it’s gonna work for 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 thinking about losing weight, it’s gonna be tough. If you are focused and committed
to doing the right thing and figuring out what the right thing is and following through
with the right thing, you will absolutely have more success. Part of the free e-book does talk about setting yourself a
goal and following through with the mental thinking
work that’s gonna help you to get to that goal. One of the things that’s
truly going to help you is believing that you’re
doing the right thing. And I know that that
sounds either totally crazy or kind of too easy in some ways. But the fact is, your body will go where your mind goes first. When you set a goal and
believe in your ability to achieve that goal, it will help you do all the right tasks
to get to your goal. And believing that you can do it plays such an huge part. It is the starting, the cornerstone of what will help you be successful. For me, I find that a
lot of what I believe comes from facts, math, and science. And that’s why I have this
program set forward for you in a really, as much as possible, concrete and clear way. I love to know how things
work and why things work because 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 this and 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 word I’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 yourself what to eat, but I cannot,
because I’m actually not a dietician or a nutritionist,
I cannot tell you what to eat. My friends, there are any number of ways to lose weight. The one that’s gonna work for you is 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 month where we’re going to
explore what it’s like to exercise moderately. We’re going to explore what it’s like to follow through on
setting a goal for yourself. We’re going explore what it’s like to set limits for ourself in 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 be on this journey with you together. You guys, this made me
nice and sweaty today and this felt nice and moderate for me. I’m gonna talk to you about
this super duper quick and then we’re gonna cool down. I know that for lots of
you, you might be thinking that 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 weight without exercising at all. That really is why I told
you that whole biology lesson that we started with. Your weight loss is driven by eating the right number of calories consistently. I know, I’m a fitness trainer
and you wanted me to say that it was exercise-driven
and that everything we do is exactly right. But the fact is, you don’t
even have to do any of it to be successful. So what we are gonna do is
find a moderate something that we can do every single day that doesn’t stress us out too much but also doesn’t stress us out too little because 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 balance so 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 circles and I’m just gonna do
some some side tappers. Ah! I love, love, love both the
warmup and the cool down. (laughing) You know I love
the exercise part, too, but honestly, for me, probably
the most enjoyable parts of many, many of the workouts isn’t just the fun that we have and the sweat that we have, but the warming up and the cooling down. For me, it is absolutely the mental part of the workout that helps me
get in the right frame of mind, to get a good sweat, and then helps me get in the right frame of mind to be done and feel like I had a great workout today because, 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 (laughing). I find them very simple
and very easy to do. They don’t require any
coordination at all (laughing). So yes, this was my favorite
kind of workout today. But this is also my
favorite kind of workout where you get the
information that you need to be completely successful
with your weight loss journey. My friends, ah, here on
screen I am gonna have a longer stretch for
you if you would like. I know lots of us prefer a
little bit more stretching than 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 screen down at the bottom where
you can go over to Patreon because a monthly pledge from you helps me make free workouts for all of us and I totally appreciate that. There is also a little,
it’s a picture of me, on the other side of the screen there that is a subscribe button. Make sure that you click subscribe and hit the bell notification
(bell ringing) so that you can get all 31 days of our 31-day Weight Loss Challenge for 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 get your complimentary e-book that explains all about losing weight. And I’ll see you tomorrow.