👉 Day TEN – Weight Loss for Women over 50 😅 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 squatting, NO equipment | BURN 125 – 175 calories | INCLUDES warm up + cool down

It’s DAY TEN 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.

Hey, Killer Bs, let’s go for a WALK today with a teeny bit of RUNNING thrown in there, too!

Ummm, what now?

Yes, I know that learning to run might not even be on your radar right now, but while you’re losing weight is the best time to explore your fitness and exercise options! Who knows? You might even decide that you enjoy it!

We’re getting outside of our comfort zone today in VERY small doses, with lots of walking, some brisk walking and super short intervals of running (or if you prefer… very brisk walking!)

SET UP:
The timer is set for intervals of 30 seconds (gentle walking pace), 20 seconds (brisk walking) and 10 seconds (running, jogging, very brisk walking… whatever you want to call it); repeat for ten sets

WARM UP

WALKING, BRISK WALKING + RUNNING

COOL DOWN STRETCHING

😅 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!

// FOLLOW

🐝 Killer B Hive Facebook Group: https://goo.gl/fqtMXU
📸 Instagram: http://goo.gl/tytrte
🌐 Website: http://pahlabfitness.com/

// RESOURCES

📆 WORKOUT PROGRAMS ➭ http://bit.ly/KBWorkoutPrograms
👜 SHOP ➭ http://bit.ly/shopkb

// SUPPORT

🤝 PATREON ➭ https://www.patreon.com/PahlaBFitness
😇 PAYPAL (One Time Donation) ➭ http://paypal.me/PahlaBFitness

// PODCAST

🎧 SoundCloud ➭ http://bit.ly/SCLetsRun
🎧 Spotify ➭ http://bit.ly/SpLetsRun
🎧 iTunes ➭ http://bit.ly/iTLetsRun
🎧 Stitcher ➭ http://bit.ly/StLetsRun
🎧 Google Play ➭ http://bit.ly/GPLetsRun
🎧 TuneIn ➭ http://bit.ly/TILetsRun

❤ Pahla B – your BEST fitness friend! ❤

38 thoughts on “👉 Day TEN – Weight Loss for Women over 50 😅 31 Day Workout Challenge 2021

  • December 29, 2020 at 5:00 pm
    Permalink

    This is my 2nd time trying this one. I followed your advice to put on shoes, i think it was better this time. The 31 day weight loss series was what really put me on the path of consistent daily exercise, followed eventually with consistent intake. I'm now down 20 lbs

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Pahla B, thank you for your workouts! The consistency of each day has made such a difference to me after the chaos of this COVID year. You talked about how much you enjoy running in the Day 10 workout. I also enjoy it. I ran cross-country in high school and started back up about 6 years ago. I am not fast by any definition unless it is a turtle but I have run a couple of half marathons, many 5Ks and even a marathon. I do struggle with consistency. I can do great for the training and the race and then within a few weeks after the race I hardly put on those running shoes only to start from scratch for the next race. Super frustrating! However, your workouts and what you say each day are starting to convince myself that I may be able to stay consistent. Thank you my friend!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    R4 done. Another great workout Pahla! Loving go through this challenge again and again. NOt having to think about what I’m going to do is great. I have spent quite a bit of time in the past scrolling through videos and even starting and stopping because I found out I either didn’t like them or they were outside of my comfort zone! Thanks for everything you do for each of us. You are a wealth of information and inspiration!!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    This is my round 2. For round 1, Pahla mentioned her “shoe warning,” so I dutifully stopped, put on my shoes, and started again. In no time, I tripped over my feet and fell flat on my face. So, no shoes today. Round 2 seems harder than round 1, which I wasn’t expecting at all.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Woke up this morning with sore inner thighs. Almost skipped today. But I made it through. My legs got heavy towards the end. Afraid to see what you have instore for us tomorrow lol

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Thank you Pahla for this series. I was looking forward to what you have to say about breathing as you mentioned at the beginning of the video but there was no mention of it at all. Wonder if I heard it wrong or you forgot about mentioning it

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I've been enjoying the variety and moderation of your workouts but today's really struck a chord with me. I'm 73, asthmatic and a childhood polio survivor, but I love walking. As my 2020 Covid 19 year challenge I've been doing a long distance trail (the beautiful Shropshire Way – I'm in the UK) in smallish sections and it's been so good for me. I'm 120 miles in, with another 80 to go. With your daily short sessions in between I feel so much fitter than in my 50s and 60s. Keep up the good work!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Thank you, Pahla, for keeping fitness real! I am of that « certain age » now and I’m no longer feeling the need to push myself like I used to. My fitness journey has been sporadic but varied in many ways. I have tried many dietary approaches in my lifetime (food combining, Paleo, You Are What You Eat, vegan, vegetarian, clean eating, intermittent fasting) where I have seen drastic results and not so great results. I have also weight lifted and even considered becoming a participant in body sculpting competitions. I am coming to the realisation that all these techniques and tactics were part of my self discovery as a woman needing to just love myself and to make peace with my body (growing up in the 80’s and 90’s where self image was wrought with unhealthy body shaming was not easy on this poor girl). I enjoy your workouts because they are enough for me and I don’t feel guilty not pushing the weights over 75lbs or running miles. I have finally, yes, finally, made peace with my body! Some days, I still have to remind myself when the negative talk starts to just love, love, love. I’m loving my new fitness plan: eat well, sleep more and just move!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I hate running it this has been one of my favorite days. I use this routine when I need to get my 30 minute Workout in.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I have been journeying with you for 10 months now -with its ups and downs and turn-arounds. Thank you for this play-list and the reminders that I am the captain of my ship. THere are many things I cannot control. I CAN, however, control what I use as fuel for my life and the intensity of the movement! The journey moves forward.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Thank you for a very moderate workout – EVEN WITH the running! This is the year I decided to start taking care of ME which meant finally getting past the lies I told myself about not being able to lose weight and inches. We women are SO hard on ourselves! We take care of everyone and everything and put ourselves on the “back burner”. My journey has had some success but am still struggling with getting calories and water right EVERY day. But THANK YOU for sharing your story and being such a great cheerleader for all of us!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    R4. I liked this one much more than I thought I would. Because of how you talked us through it. So thank you. I found that one way for me to get to that "pick it up" pace for the 10 seconds was to run side to side down my hallway and living room. My heart rate went up about the same as other cardio workouts; I was a bit of a skeptic about that, no longer. I did the extended cool down, still sweating, feels good! Thanks again.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Thanks for your inspiration!! I didn't think I could do this video and then I tried it. You're right, you just don't know until you do it!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Wanted to give you a little chuckle with my beginning fitness story that started about 10 years ago – We moved to a new place and hubby's new job included a gym membership for the family. I was all excited and super scared at the same time. I didn't have any friends yet to drag along so by myself I snuck into the back of the room with the treadmills and elipticals and such and the back row had some really tall bikes. I'm only 5 2 but in my nerves I was able to hoist myself on the thing and after a few minutes of poking buttons on the thing I had it moving at least. There were big TVs on the wall in front of all of these machines and one had HGTV on it – which I love but didn't have at home so I figured this wasnt too bad – at least I could come spend a few minutes watching HGTV. I did also watch how people used the other machines in front of me and over the next many months moved up to the eliptical and then finally to the tread mill and eventually to the other room that had the weight machines. Today I don't run as much as I used to but I have a goal to run a mile in every state and this month I did state number 37. Anyway – thought you would enjoy my sneaking into the gym to work out transistion to the fitness world!
    Thanks for all you do – you ARE making a difference!
    Noelle

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    R3D10 done! Didn’t do the running but did faster walking with each of the intervals. Looking forward to Day 11 no matter what you have in store lol! Love working out with you Pahla and all the other Bs.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I think this is one of my fav workouts of all time too! I never dreamed I would run anymore and doing it in these easy steps makes it possible!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    This was essential. Moderation. Low impact. No stress. Not taxing myself beyond hunger's control. I'm proud of this right here. Thanks again Pahla. I am pressing into my goal of daily with you and 3x/week enjoyable runs.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    R3, Day 10. Done. To be honest I usually skip the walk/run videos but for some reason today I decided to do it. I really enjoyed and completed the whole 20 mins. It felt great!!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I am loving this series but Day 10 is possibly my favorite workout so far. I completed Day 11 today and b/c I felt energetic tonight, I went ahead and did Day 10 also. Thank you so much Pahla!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Thank you for this series. I have tried many times to get in a routine, but I always failed because off he drill instructor mentality, or they were just too hard so I gave up. Your series is perfect. I am on day 10. I have never gotten this far before. I actually look forward to my workouts now. Also in 10 short days I already feel a difference. Keep them coming. You have helped me tremendously.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I've enjoyed this workout much more than expected! Thank you!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    First time poster, but been watching you for about 2 weeks now. Started this 31 day challenge & JUST finished "Day 10"❣ I've been adding your various warm up/cool down videos as well to most days.

    I am LOVING this challenge, & especially TODAY'S workout❣❣THIS particular video is ESPECIALLY helpful & awesome for BOTH inside and outside! & considering you made this in JANUARY 2020 (?) with NO idea of what was about to descend upon all of us, the MOST prescient thing I heard you say was "when it's safe to go outside…"! When you originally said that, you were talking about the weather! But NOW, in Sept. 2020, in Oakland CA, raging fires all around & a global Pandemic have now kept me INSIDE my house for 6 MONTHS! Who KNOWS when it'll "be safe to go outside" again for me!! But having your workouts, especially THIS 1, is truly a Godsend!!

    I confess that this challenge is "challenging" ALL my prior knowledge about weight loss actions. But I'm committed to completing the 31 days, & seeing how it goes. Managing a lifetime of obesity AND being +50 isn't easy!! But you DO make it more interesting! Thank you, Pahla B❣🤗

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Great workout, I would love more indoor running for weight loss😀

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Love the walk/run videos ALWAYS! I'd actually forgotten about this one and so glad it was part of the mini-challenge this week! Yay!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I didnt think I would manage the running but I gave it a go and I'm so happy I managed all the running intervals 😄 i am loving this 31 day challenge. Thanks Pahla

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I liked this one alot. I have been very sedentary growing up. Had surgery on one foot, so I was not active. Walking is the most i have ever done. What running i have done is with you. Your pod cast once and now. Thank you.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I tell my small group of friends that Pahla B has challenged me for 31 days. They ask about my new best friend and I tell them all about you. Will finish this challenge and head on into your next one. Just want to say thank you!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    I love this one and was happy to see it. I never thought I would like running, or even be able to do it. I remember when this came up the first time I was dreading it, but then really felt empowered just even doing those 10 seconds of running. When I was away and there wasn't weights or I'd be stuck indoors I would do some of your 30/30 run/walks and that's what I did this time. I just really enjoy it. It's funny what you end up really loving (especially when you dreaded it for years). So thanks for that gift, P.

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Yes, when you said run, I cringed, and let's be honest. It's because I would have to put on a bra. I'm so much more likely to hit play on a workout if I don't have to "suit up." 🤣 But I previewed it and realized how quick 10 seconds goes buy, and just held the girls in place and got 'er done. Thanks for the series!

    Reply
  • December 29, 2020 at 5:00 pm
    Permalink

    Day 10 2nd time thru. Didn’t run but did brisk walking. Love your workouts plus the fact that I now know it’s ok not to do what you do and I don’t have to go at your speed. For so many years I always felt like I had to “keep up with the Jones’” do you speak! Thanks again so much!!

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Ancient Japanese Tonic Melts 54 LBS Of Fat (Drink Daily Before 10am)
This is default text for notification bar