πŸ‘‰ Day EIGHT – Weight Loss for Women over 50 πŸ˜… 31 Day Workout Challenge 2021



Download your FREE copy of Weight Loss Over 50 here: https://pahlabfitness.com/weight-loss-over-50/

ALL Levels | ALL standing, NO jumping, NO equipment, NO repeat | BURN 75 – 100 calories | INCLUDES warm up + cool down

It’s DAY EIGHT of the Weight Loss for Women over 50 series of workouts – your FREE 31 day exercise program, designed especially to help women in perimenopause, menopause and beyond to lose weight.

We’re taking it down another notch today with a glorious WALKING DYNAMIC STRETCH that is perfect for starting our second week of this workout series.

How are you feeling? A little stiff, a little sore?

Getting started on daily, consistent exercise is TOUGH! And even though we’ve talked a fair bit about moderation, this month’s work might still feel like a lot.

So, today we’re honoring the natural ebb and flow of life with gentle movement and a loving talk about
πŸ’› What you can expect during your weight loss journey
πŸ’› My personal gain and loss history
πŸ’› Focusing on your consistency and your wins rather than just the scale, and
πŸ’› The one thing that’s truly the *most important* part of losing weight

SET UP:
There’s no timer, no beeping and no counting today. Enjoy the stretching and walking at your own pace

WARM UP

EXERCISES:
Walking gently, interspersed with
High Marching
Booty Kickers
Reach Across
Side Lunge Stretch
Welcome to My Homes
Forward Hinge Arm Flappers
Calf Stretching
Overhead Side Stretch
Hip Openers

COOL DOWN STRETCHING

πŸ˜… EXTENDED COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!

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❀ Pahla B – your BEST fitness friend! ❀

48 thoughts on “πŸ‘‰ Day EIGHT – Weight Loss for Women over 50 πŸ˜… 31 Day Workout Challenge 2021

  • December 29, 2020 at 5:40 pm
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    FOr some reason, I am very tired – but I still wanted to eat the cherry on the top of my day.

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  • December 29, 2020 at 5:40 pm
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    Loved the workout. Yesterday I did your 5K run. It was good. But I was tired at end. Thanks for all the workouts and encouragement.

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  • December 29, 2020 at 5:40 pm
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    You are going to figure this out. It is December and I am still taking this to heart. I will figure it out – one facet at a time!

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  • December 29, 2020 at 5:40 pm
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    R4 done. Think everything you’ve been saying is finally beginning to get absorbed in my mind. Think I’m concentrating more on what you’re saying this time through. Pahla you are a gem and I’m so happy to have found you!

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  • December 29, 2020 at 5:40 pm
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    Thank you! I need this message. Be kind to myself. I have control over my food, my body will do what it wants, when it wants. I must have patience, trials and error, and be consistent. Paula ❀️❀️❀️

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  • December 29, 2020 at 5:40 pm
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    I do not really make comments much but I feel I really must on this occasion ..I was always fit all my life but lost my way through menopause and lots of stressful personal problems to deal with as well ..I tried many times over the last few years to get my MoJo back but nothing worked so I then just decided to give up ..As a result I am now away over weight and can not move with Osteoarthritis ..
    I started your programme as it looked like at last I found someone that could explain how the body is affected by the menopause and stress with lovely gentle exercises that I can manage ..I love how you keep explaining and encouraging us throughout the exercises so I never get bored.
    On day 8 I can honestly say I am less stiff and have lost 4 pounds ..
    Thankyou Pahla B I am so gratfull

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  • December 29, 2020 at 5:40 pm
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    I too appreciate your words about being kind to ourselves, speaking kindly etc. I overdid it at lunch so I came
    home and did my 8th day so I'm feeling better now! Love your workouts!

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  • December 29, 2020 at 5:40 pm
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    I needed to hear all your wisdom today. The last few months have been a struggle. Still, I am not giving up on this body and this mind! We will get our goal!

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  • December 29, 2020 at 5:40 pm
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    Thank you so much for the true encouragement and practical wisdom in this video, of,course thanks for the entire program but the message abt speaking kindly to yourself is vital and I'm working on that a lot! Thank you so much

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  • December 29, 2020 at 5:40 pm
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    I can't thank you enough for your kindness!! I've been looking for a workout that truly respects my body and doesn't feel like training for the marine corp or something like that LOL. I'm 52 and used to be active until menopause. I lost my energy, my drive, my motivation… then came divorce and I think I spent the last three years sitting in front of the computer or the tv!! Every other workout, motivational speaker, fitness guru, etc., made me feel bad about myself, judged, and even sadder. So I ate more and more. Like an endless vicious cycle. Finally, I discovered YOU on YouTube and… I FEEL LIKE YOU ARE TALKING TO ME!!!!! Believe me, I feel so connected, happy, my self-esteem is boosted… I really feel like I CAN DO THIS!!! Thank you, thank you, thank you. As an immigrant, single mother of two, fat menopausic divorced woman, I truly appreciate your work and your dedication. My gratitude towards you is enormous. I can't wait for tomorrow's class!!

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  • December 29, 2020 at 5:40 pm
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    And I wanted to add that I am one of the people who lost fairly quickly in the beginning and have slowed down. but I keep coming back and looking at my mind set. the encouragement for me in this one really made me feel as though I am not alone. 2/3 of the way to my original goal; I am not trying to lose 30 lbs, I AM losing 30 pounds. And not beating myself up along the way. Thanks again

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  • December 29, 2020 at 5:40 pm
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    Felt very peaceful for a Monday a.m. This is R4 for me, have sat out from time to time with injuries. gradually coming back under direction of PT (which I did not do in the past, but am trying to change that thinking). Thank you!

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  • December 29, 2020 at 5:40 pm
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    I am loving this! and loving your mistakes and loving yourself anyway! I've been working on this for such a long time! I do the same thing with my youtube videos that I make for my middle school orchestra students!

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  • December 29, 2020 at 5:40 pm
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    R3D8 done. Here’s to another great workout Pahla! Love your motivation and all about self-love. The more I listen to you the better I feel about myself. Thanks so much!!!!

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  • December 29, 2020 at 5:40 pm
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    Hello there from Liverpool UK. I found you at the start of lock down. Your workouts start my days really positively, and I am usually a grump.
    I have always been a runner but had to take 2 years off from a severe bout of plantar fasciitis.
    Loving being able to move again and the stretches are great for my foot.

    Reply
  • December 29, 2020 at 5:40 pm
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    Leaving your mistakes makes you so relatable and NOT IMAGE PROMOTING. You're not making yourself an IDOL because that makes God vomit when people do. Praise God He has given you that revelation wowwww amen amen girl my friend. Thank you

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  • December 29, 2020 at 5:40 pm
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    Wow your size doesnt change your self love. Fact. Proved. How to love your body- not speaking kindly only Pahla but literally to BE AROUND SOMEONE ELSE WHO KNOWS HOW TO LOVE WHERE THEY ARE. WOW

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  • December 29, 2020 at 5:40 pm
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    Nobody has EVER told me: You are 100% capable. Wow Pahla ok so you asked here is my reply. I'm technically on day 9 as I did your 5k indoor jog and 10k the next day and started your 31day challenge on that day. I have literally fallen in love with my current body while still IN IT. Before an ounce of progress. It truly matters WHO you surround yourself with and I have no friends or family except my church family but you're the only other person. And your love literally has up graded my mindset and I'm able to eat better choices and drink more water and I see my old physique trying to pop through. I'm so changed Pahla. Can we be neighbors haha you mentioned children today Congrats how many and how old? I have 4!!! I'm so glad I found you NOW my 40th year, instead of a moment or years later. Over all Pahla I'm a whole new mindset

    Reply
  • December 29, 2020 at 5:40 pm
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    Pahla, I've been doing your workouts consistently for a couple of months now. They are terrific. I write romcoms and you wouldn't believe the number of plot issues I am often able to resolve while I'm doing your workouts–exercise that stimulates the brain as well as the body!

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  • December 29, 2020 at 5:40 pm
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    Hey Pahla my heart rate came up on this day more than the other days is this normal 😳

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  • December 29, 2020 at 5:40 pm
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    The information you gave during this workout was EXACTLY what I needed this morning. I've been on track with calories and exercise and have been so disappointed that I am not seeing results. I really appreciate your talk today. You renewed my commitment to stay the course! My body is my body and it's going to do things on its schedule, not mine. Thank you for the inspiration. I love working out with you!

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  • December 29, 2020 at 5:40 pm
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    Really needed this little pep talk. Am on round 2 and absolutely love this series. Have noticed changes to my body shape if not my weight but counting calories is not my forte, but I persevere

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  • December 29, 2020 at 5:40 pm
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    Loving this series! It has become my thing to ask "where's Agatha?" and she usually appeases me by appearing.πŸ˜„ You (and Agatha) make me smile. Thank you!

    Reply
  • December 29, 2020 at 5:40 pm
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    I"m on round 2 and was almost going to skip today because I had a busy morning, and with my chronic kidney disease I needed my nap! I decided it give it a go when I woke up and, lo and behold, it was the PERFECT workout for me for today! How do you do that, Pahla B?! πŸ˜‰ Thank you for the great walk and talk (and stretch!).

    Reply
  • December 29, 2020 at 5:40 pm
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    Hubby again did this one with me. It's sort of nice having an extra person and working out together πŸ™‚ This was my 250th day in a row. Thank you, Pahla.

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  • December 29, 2020 at 5:40 pm
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    Hi Pahla! Very grateful for the active stretching session and thank you for sharing your wisdom πŸ™‚

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  • December 29, 2020 at 5:40 pm
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    Thanks for the routine.
    Appreciate it a lot
    Once the 31 days are done – do we just start at day 1 again?

    Reply
  • December 29, 2020 at 5:40 pm
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    Paula you are an amazing inspiration to me. It is wonderful to be working with someone who stays human. What I mean about that is that we are bombarded by people who seem to be perfect on social media and so it becomes very intimidating. Getting older is certainly not The Golden Years! No amount of non-wrinkle cream will ever keep the wrinkles away! I am starting to enjoy just feeling good about myself. Doing these workouts with you has really helped. Please just carry on being you. Love and respect Angie from South Africa.

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  • December 29, 2020 at 5:40 pm
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    Thankyou for the amazing sessions ..is it okay if I continue my brisk walks too..Vaishali

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  • December 29, 2020 at 5:40 pm
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    I almost did the power walk video you released today, but decided to continue on the weight loss challenge I have done the past week. I'm so glad I did because this is what my body needed! I am down 2.4 lbs. from my start last Monday, but it has maintained for 4 days, which is okay since maintaining is my struggle. I had never thought of that before – I have lost weight numerous times and this time I'm looking to maintain a healthy weight! Thank you!

    Reply
  • December 29, 2020 at 5:40 pm
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    Day 8 2nd time thru. I need to be more accepting of my body and stop judging myself when I mess up . Thank you so much Pahla for the reminders. Am glad I decided to go through this challenge again and think I will continue doing it over and over as I hear so many different things from you. Thanks again for being here for us!!

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  • December 29, 2020 at 5:40 pm
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    8 months in and I'm still enjoying day 8. Thank you for a workout that is easy on the mind and body.

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  • December 29, 2020 at 5:40 pm
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    thank you for this first week. I don't look after the weight till now but I look at the cm around my hips. and I lost 1 cm and: this is the most important: I feel better with m body. I am doing some Oats day and my apetite is going down especially in the evening. and the bloodsugar is better in the morning, even after your workouts, which is fantastic! Actually i have found in you someone who understand my body! thank you so much. I enjoy the workout and it is a pleasure and not a "must do" but a "like do". it is a big difference and good condition to go foward with it, even if it is very warm in those days. see you tomorrow!

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  • December 29, 2020 at 5:40 pm
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    My experience so far, in these first eight days, has been really fascinating. I didn't actually start the challenge for weight loss reasons per se. I really just wanted to try a consistent exercise routine after discovering your videos and doing several of your other workouts. I have lost 1.6 pounds, though, in the first eight days. The main success I'm having is what I"m learning about myself and how my consistency and developing skills are challenging some deep down core beliefs I've had about myself. I've always told myself that exercises like this are not for me, that I'm uncoordinated and unathletic and so my kind of exercise has been going for walks or getting on the elliptical. I've always avoided exercises like yours. And guess what? THEY"RE FUN. THEY'RE CHALLENGING. I AM LEARNING. AM GROWING. I AM GETTING BETTER. How about that? Your reference to self-talk in this video was very timely indeed. I am enjoying learning about myself in this process, which wasn't a benefit I anticipated receiving. Also, I've learned that I'm really scared of reverse lunges. Isn't that fascinating? Something about taking that step backwards is really scary to me, bringing up a lot of uncertainty and fear. I first looked for your videos because I wanted to incorporate some strength training into my life, being the age I am, but I am gaining a lot more than that, and I've realized the importance of developing my core strength and balance, which are laughable at this point. So that's where I am eight days in. Onwards tomorrow! (Sorry for the novel-length comment, but you asked!)

    Reply
  • December 29, 2020 at 5:40 pm
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    Ohhhh, that was nice. But during the knee part at the end, I just did tree poses (with faster transitions than in a yoga class, of course). It made it easier not to torque my standing leg.

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  • December 29, 2020 at 5:40 pm
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    Another favourite .'Hormotional ' day so not felt great, feel better now having done this & listened to your wise words . I'm working out to be stronger & having a focus to my day , 11 wks now .No weight loss but more toned .I'm healthy so am grateful for that .My mother( 75 now but very doddery physically last 15 yrs ) & grandmother ( only lived to 60 ,8 yrs older than myself ) didn't really do a lot physically apart from looking after the home .I really don't want to be like that , so am conscious that I move my body everyday for at least an hour , coupled with daily activities .Thanks again , love from hot, stuffy , humid Malta ! X

    Reply

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