It’s near the end of November, and you know what that means: days are shorter, nights are longer, and there’s extra food everywhere you turn. Historically, you’ve put on anywhere from five to fifteen pounds in the final six weeks of the year, and you really want to change that. But how can you make it through the holidays without gaining weight? Th…

You, as a human being, are never actually stuck. But your brain sure wants you to think you are, doesn’t it? I mean, your weight is absolutely, positively, 100% not moving. You’re stuck! And it sucks. That’s why today’s podcast is all about getting you unstuck so you can start losing weight again. It literally does not matter what goal you’re aimin…

What if you could stop wasting time staring at your blank journal page, and just know exactly what to ask yourself? (Oh yeah, and bonus… what if those questions would help you LOSE WEIGHT, too?) My friend, not only do I have the solution here on today’s podcast, but I’ve also got a brand new free resource for you with the four most effective journa…

You want to lose weight, and you’re willing to do whatever it takes. You’re pretty sure that you’re going to have to give up a few things, and you’re absolutely right about that. But it might not be the things you expect. On today’s episode of the Get Your GOAL podcast, I’m sharing five surprising things I gave up when I lost weight for the last ti…

You’re so close to your goal weight, you can practically taste it. But here you are, bouncing around between three and seven pounds to the finish line. What’s up with that? Why is it taking so long, and what do you need to do to be done with dieting? Well, on today’s episode of the Get Your GOAL podcast, I’m sharing exactly how to finally lose the …

You’re inundated every day with messages about how you should fix your face, your hair, your aging skin, and your menopausal body. There are potions and lotions and cleanses and makeup and straighteners. But what you don’t hear a lot of is encouragement to love yourself exactly the way you are. So here it is. A first-hand account of exactly what it…

You know how it feels so good to get an encouraging pep talk from your best friend? Well, today’s weight loss podcast isn’t like that. Instead of handing you some sugar-coated platitudes about how you’re doing amazing, sweetie, I’ve got the straight skinny on where you need to get to work. My friend, I know that you can change. I know that you can …

I know there are plenty of things you’re looking forward to doing when you finish losing weight, but have you ever thought about what you’ll stop doing? Ever since I lost weight for the last time in my 50s, I’ve noticed these three surprising things that I just don’t do anymore. And today, I’m sharing them with you. Let’s paint a picture of what li…

Controlling your eating is pretty easy for you, isn’t it? But once or twice a week, you find yourself raiding the pantry, eating from boredom or stress. You know that if you could get control of your eating, you know you’d lose weight, but you just don’t seem to have the willpower. Well, I have good news, because on today’s episode of the Get Your …

Of course you want to get consistent with your weight loss habits, but consistency feels SO hard, and right now you’re wondering if you should just throw in the towel. My friend, if you’re struggling with consistency, this episode is for you, because today I’m sharing three reasons why you can’t get consistent and exactly what to do about it. I kno…

So, you’re ready to lose weight for the last time by changing your mindset. But how exactly do you do that? And why does it work, when all the dieting you’ve been doing after menopause makes it feel like nothing will ever work again? In this episode of the Get Your GOAL podcast, I’m sharing exactly how journaling helps you lose weight. It’s no secr…

Of course you want faster weight loss results. We all do! But it already feels like you’re doing everything you can. Should you eat even less? Workout even more? My friend, you don’t need to do either one of those things, because I have a short list of two things you can do that’ll really move the needle on the scale. As I promised you last week, I…

After a lifetime of hearing that you have to eat healthy or low calorie foods to lose weight, or you have to give up carbs or fats or desserts to lose the weight you want – well, overthinking menopausal women like you are understandably skeptical when my answer to the question of “Can you REALLY eat what you want and still lose weight?” is unequivo…

I know you’ve got ‘em, because everybody has “diet thoughts.” In your head, they make so much sense and they sound so true. But not only are these thoughts not true, they’re holding you back from losing all the weight you want. So today, we’re exploring four “diet thoughts” you can let go of right now. Letting go of your unhelpful thinking is a pie…

Hands down, the most common question I get from women who are struggling to lose weight after menopause is, “Should I change my calories?” And the short answer is “Probably not.” But if you want to learn all about it, let’s dive in! You’ve been trying to lose weight for a while. Months. Maybe even years. And in spite of your best efforts, the scale…

It’s so frustrating to watch the constant up and down on the scale, isn’t it? You just want to lose weight consistently! Well, on today’s episode of the Get Your GOAL podcast, I’m spilling the tea, with three tips for consistent weight loss. It’s true that weight loss never moves in a direct, straight line down, but you can achieve a continuous, co…

I’ve worked with thousands of menopausal women over the years, and every single one of them has gotten stuck at some point on their weight loss journey. Thankfully, getting stuck isn’t random, nor is it permanent. Today, I’m sharing the universal places everybody struggles, so you can figure out which of these three things is keeping YOU stuck. I t…

Of course you want to be done dieting because who wants all that restriction and anxiety? But you’re also pretty sure you have to diet to lose weight after menopause. Thankfully, you don’t have to feel like you’re on a diet at all. So today, I’m sharing exactly WHY and HOW I stopped dieting, while I was losing weight for the last time in my 50s. Fe…

It’s not really a question of “if” you have weight loss mindset blocks (you do), it’s more about figuring out exactly which ones you have, so you can solve for them and get to your goal weight. On this week’s episode of the Get Your GOAL podcast, I’m diving into the top five weight loss mindset blocks to show you exactly how they’re stopping you an…

There’s a lot of information out there about weight loss for menopausal women, and some of it is straight-up wrong. To help you separate fact from fiction, on this week’s episode of the Get Your GOAL podcast, we’re debunking twelve of the biggest weight loss myths, plus of course I’ll share the real facts so you can lose all the weight you want and…

When you’re not losing weight it’s almost never because of your calories. And yet, that’s the conclusion we all jump to immediately, even though changing up your calories is more likely to slow you down than speed you up. On this week’s episode of the Get Your GOAL podcast, I’m sharing three important things to do (that aren’t changing your calorie…

You’ve been working on losing weight for a while, but you’re still not seeing the results you want on the scale. It feels super frustrating to put in all this effort and not be making any progress. So, why aren’t you losing weight? And what can you do about it? On this week’s episode of the Get Your GOAL podcast, I’m sharing four reasons why you’re…

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…

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 be…

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 ge…

Sometimes you feel really prepared to start your weight loss journey, and sometimes you’re pretty sure you need to do more research, and it’s off to Google you go. But this constant back and forth isn’t really helping you lose weight. So today I’m sharing three signs that you are ready to lose weight for good. If you’ve been wondering about whether…

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.…

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 al…

It’s been a long day, and your coworkers got on every single one of your nerves, including your last one. You’re super stressed out and you’ve got a deadline to meet, but… it’s like you can’t even stop yourself from heading to the pantry and stuffing your face. You know you’re eating your feelings, and you’re really ready to stop doing it, but how?…

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 g…

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 …

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…

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 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, …

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 p…

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 yea…

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,…

There’ve been some behind-the-scenes changes in Get Your GOAL-ville, so it’s time to share a few updates about what’s been happening and what’s coming next! Join me in this bonus episode of the Get Your GOAL podcast to hear about my new cats (yes, plural), how it’s going with this year’s business pivot, why I’m taking a brief hiatus, and some minor…

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),…

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 you…

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 th…

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 pla…

Everywhere you turn, somebody is telling you to cut carbs to lose weight. But is that actually the most effective way? Does it really work? In this week’s episode of the Get Your GOAL podcast, I’m spilling the tea about cutting carbs, and showing you exactly what works for weight loss. *Can* you cut carbs to lose weight over 50? Sure (sort of). But…

Let’s celebrate SIX YEARS of the Get Your GOAL (formerly Fitness Matters and formerly formerly Let’s RUN) podcast with a list of six things I’ve learned about weight loss. I’ve been a fitness professional for almost a dozen years now, so you might think I already had it all figured out when I started this podcast on October 3, 2017. Nope. Back then…

You know you need to be consistent with your weight loss habits, but it feels so HARD. How can you get consistent, and exactly how consistent do you really need to be? In this episode of the Get Your GOAL podcast, we’re diving deep into the topic of consistency so YOU can lose all the weight you want and keep it off forever. In The 5-0 Method, I ex…

If you’re having trouble losing weight, taking a look at how much you’re working out is one of the first places you can troubleshoot. Menopausal women have different exercise and recovery needs than younger women, and – believe it or not – too much exercise can actually lead to weight GAIN over 50. On this episode of the Get Your GOAL podcast, we’r…

You’ve really got this calorie counting thing down pat when it comes to simple foods or eating in restaurants that list their calories. But what about when you cook at home? How do you figure out the calories in your favorite dishes when you’re just throwing things together? In this episode of the Get Your GOAL podcast, I’ll show you how to count t…

Of course you’re creating weight loss habits to lose weight, but did you know that some of the actions you’re taking will help with maintenance, too? In this episode of the Get Your GOAL podcast, I’m sharing the four best weight loss habits you can build today to make maintenance easy. When it comes to weight loss habits, most of us focus on things…

Wanna start losing weight today? This episode of the Get Your GOAL podcast has my top three tips! You’re ready to lose weight, so the first thing you do is a total pantry clean-out of all the junk food in the house. Then you set your alarm for an hour earlier than usual so you can get in a good, hard workout. You’re focused, you’re determined… and …

You’re on a weight loss journey, but what’s your destination? How do you choose your goal weight? This week’s episode of the Get Your GOAL podcast will help you read the map and get where you want to go. You know you want to lose weight, and you’ve got some numbers rattling around in your mind about where the scale might end up, but you’ve also got…