More Movement Please

A bowl full of random exercises, ten extra minutes a day, and five back-to-back classes on the big day. That is exactly how Ashley plans to celebrate 365 days of maximum effort in her fitness life, and she is letting you in on the whole ridiculous plan. In this episode of More Movement Please, Ashley breaks down the countdown she built to hit her one-year movement milestone without skipping a sing...

Sometimes the best thing you can do for your fitness plan is ignore it. When the weather tanked Ashley's Thursday hike, she did what any reasonable person would do: she caved and headed straight to the gym instead. In this episode, Ashley breaks down what happens when your new workout schedule collides with real life, and why "caving" might actually be the smartest move you can make. She shares wh...

What if the secret to sticking with fitness wasn't willpower or the perfect plan, but the fact that people are watching? In this episode, Ashley gets real about one of her biggest fears: failing at fitness in front of an audience, and why that fear might actually be her most powerful motivator. She talks about what happens when you build your whole public presence around moving your body and then,...

Three hundred days of movement didn't just change Ashley's body. It changed her finances, her spiritual life, her relationships, and her ability to handle the hard stuff life kept throwing at her. In this episode, Ashley breaks down the surprisingly real connection between showing up for your fitness and showing up for every other area of your life, and why that one small commitment might be the t...

You don't subscribe to diet culture, so why does eating a bowl of pasta still make you feel like you've done something wrong? If the cravings have been hitting hard lately and the guilt is hitting harder, this one is for you. In this episode of More Movement Please, Ashley gets honest about a stretch of relentless sweet, carb, and soda cravings, and the guilt that showed up uninvited along with th...

Last week I stood at a mountain overlook and cried, and the view was not the reason. The reason was that this time last year, I physically could not have made the hike to get up there. In less than two months, I hit 365 days of maximum effort in fitness, and I have absolutely no clue how to celebrate it yet. In this episode, I talk through what one year of going all in has actually looked like (ov...

Three hundred plus days of pretty much daily movement, and the More Movement Please girl is about to say something you probably did not expect: less movement, please. Well…sort of. I just got back from a seven-day trip, got dressed to go to Tabata, made it as far as the doorway before getting sick, and finally had to admit out loud what my body has been screaming for weeks. In this episode, I'm sh...

How does a 0.6-mile hike eat up a full hour and leave your quads screaming? Because terrain is everything, and I learned that the hard way over seven days of waterfall hikes from Kentucky to Florida and back. In this episode, I'm breaking down why hiking twelve miles on uneven ground hits harder than walking twenty miles flat, why downhill is secretly more brutal than uphill (looking at you, eccen...

She lifted the 20-pound dumbbells and didn't die...and that's just one of the wins Ashley is unpacking in this listener Q&A. From what a real week of workouts looks like after 280+ days of consistency to her honest, complicated relationship with the scale, this episode gets into the stuff people actually want to know. Ashley talks non-scale victories (including a wedding ring that hadn't fit i...

If you've ever started a fitness routine only to abandon it three weeks later, this episode is going to hit close to home. Rylie Teeter, CEO at Teeter, drops a voice note with one no-nonsense piece of advice for anyone in their 40s trying to make fitness stick. And, Ashley follows it up with exactly why group fitness and great music changed everything for her. This podcast is for entertainment pur...

Packing your bags doesn't mean packing in your progress. In this episode, Ashley breaks down her actual plan for staying active on a road trip to Florida, from bodyweight workouts and resistance bands to a deck-of-cards exercise trick she picked up at a boot camp years ago. You'll also hear how she and her husband handle road trip eating without giving up every good habit they've built, including...

Two years ago, Ashley was terrified to walk back into a gym and convinced that dieting was the only option. Now, 280-plus days into her fitness commitment, she's "writing a letter" to that version of herself and it might be exactly what you need to hear today. From lifting 3-pound dumbbells to reaching for the 20s, she gets honest about the pain, the cravings, the moments she wanted to quit, and w...

What if eating better wasn't about cutting everything you love, but about knowing what to drop, what to keep, and what to add? Personal trainer and lifelong bodybuilder Virginia Kinkel shares her Drop Keep Add framework, and it might be the most realistic nutrition approach you've ever heard. Virginia breaks down how women over 40 can build muscle, reduce fat, and eat in a way that actually fits t...

If you've been waiting for an update on my shoe saga, this is the episode for you. I finally landed on the ASICS Women's NOVABLAST 5 shoes after a mad dash to replace a pair that was falling apart, and I'm spilling all the details on why I made that call fast, and why I'm not done shopping yet. Turns out being incredibly hard on footwear means you need a plan before urgency takes the wheel. I'm br...

You had the wrong outfit. You ate too big of a breakfast. You woke up five minutes late. Sound familiar? If you have ever talked yourself out of a workout with reasons that wouldn't hold up under any real scrutiny, this episode is going to hit close to home. Ashley gets real about the mental gymnastics she used to do to avoid the gym and how she completely flipped the script. Now she blocks her wo...

Painting your toenails used to be a workout. Now it's just... the average Monday. That's a milestone worth celebrating, and Ashley Grant is here to tell you why tracking wins that have nothing to do with the scale might be the thing that actually keeps you moving. In this episode, Ashley gets real about being a self-described pessimist who is actively learning to flip the script, and why that mind...

What if the workout you've been skipping credit for has been happening all along? Physiotherapy and PhD student Sunaina Chopra from the University of British Columbia breaks down the science behind non-conventional physical activity, and the research will genuinely surprise you. From gardening studies published in The Lancet to findings that show housework is just as effective as traditional exerc...

If you've ever screamed "I want those shoes!" at your screen, you already understand the energy of this episode. Ashley Grant is on a full-blown mission to find the perfect workout shoes for low impact cardio, Tabata, and everyday wear, and spoiler alert: the most expensive pair she's ever bought lasted exactly twenty minutes before she had to rip them off mid-class. In this episode of More Moveme...

If skipping the gym feels easier than going, the problem might not be motivation. It might be the distance. In this episode of More Movement Please, Ashley breaks down the small but powerful changes she made to stop giving herself excuses and start actually showing up to work out. From choosing a gym just seven minutes away to blocking out drive time on her calendar, Ashley shares the practical, n...

What happens when someone at the gym calls you out for complaining, and you can't stop thinking about it four days later? In this honest, unfiltered episode, Ashley gets real about a rough mental health week, the fear of being "the girl who whines on the internet," and what it actually feels like to be a woman in her forties figuring out fitness in public. Ashley opens up about the tension between...

That class you've been scared to try might not be as intense as its name suggests, and that "easy" walk might be doing more for you than you think. Fitness expert Annie Landry breaks down what HIIT and LISS actually mean from an exercise science standpoint (hint: the fitness industry has been a little loose with those definitions), and why women over thirty-five specifically may want to stop chasi...

You don't have to go hard. You just have to show up. Personal trainer Chris Cooper has spent twenty years in the fitness industry, and his number one tip for workout success fits in one sentence: consistency beats intensity. In this quick but honest episode, Ashley opens up about a rough mental health week and why showing up at fifty percent still counts, why a ten-minute walk is a legitimate win,...

If you've been waiting to feel motivated before you start working out, you might be waiting forever. Yoga teacher, podcast producer, and psychology-backed wellness expert Jamie Brooke breaks down why motivation is actually the result of taking action, not the starting point, and what that means for anyone who keeps pushing their workout to "next Monday." In this episode, Jamie shares the science-b...

Fourteen years of watching people walk through a gym door has given Rhonda Goode an almost unsettling ability to read a new student before the music even starts, and in this episode, she tells you exactly what she sees. This is the final installment of our Podcasthon series, and it might be the most important one. Rhonda breaks down what separates the people who completely transform their lives fr...

If you have ever wondered what your fitness instructor is actually thinking when they scan the room, Rhonda Goode is about to tell you. In this episode, she pulls back the curtain on fourteen years of watching the fitness industry from the inside, and she has opinions. We get into the single biggest mistake she sees instructors make that costs them student loyalty, why she intentionally shows up f...