More Movement Please

Never worked out before? Intimidated by the gym? This is your complete guide to your first week of movement, starting with just 5 minutes per day. No equipment needed. No gym required. No perfection expected. I walk you through a day-by-day plan for your first seven days: Day 1 starts with just 5 minutes (that's it!), Day 2 adds observation, Day 3 introduces variety, Day 4 is gentle recovery, Day...

Tired of crushing a fitness challenge only to gain everything back the moment it's over? Ashley Grant breaks down why New Year fads set you up for failure and shares the simple mindset shift from temporary fixes to permanent lifestyle change. Get practical baby steps including the "two glasses of water per soda" rule, parking-lot walking tricks, and why gradual changes beat restriction every time....

"I'd love to work out but I have kids" or "My partner isn't into fitness" are two of the most common excuses I hear. What if your family wasn't an obstacle to fitness, but actually part of the solution? This episode tackles the real challenge of staying active when you have a family. Whether you have young children, a partner who hates the gym, or conflicting schedules that make solo workouts impo...

If you've ever skipped workouts on holidays, birthdays, or "special days," this episode exposes why that mindset keeps you stuck. Ashley shares her transformation from excuse-maker to someone who works out on Thanksgiving and Christmas. You’ll learn why it's completely life-changing. Get the real benefits she's experienced over 160+ days: more energy than the past 6 years, increased happiness, men...

"I'll start working out in January" is the lie you tell yourself every year. And every February, you're back where you started. This episode exposes why waiting for the "perfect time" guarantees failure…and what to do instead. I break down the psychology behind New Year's resolutions, why the arbitrary January 1st start date sets you up for disappointment, and why starting NOW (even imperfectly) b...

Tired of buying fitness gifts that collect dust? I asked 17 professionals what they actually recommend, and the results might surprise you. This isn't about the fanciest or most expensive items. It's about gifts that remove barriers and genuinely help people move more. From budget-friendly resistance bands to splurge-worthy adjustable dumbbells, hydration tools to recovery equipment, this episode...

Think you can't afford to get fit? The fitness industry wants you to believe you need expensive memberships, equipment, and gear. You don't. This episode breaks down exactly how to build strength, improve cardio, and transform your health spending zero dollars. I share free workout methods that actually work: walking (the most underrated exercise), bodyweight training you can do anywhere, YouTube...

Everyone warned Ashley she'd burn out working out 8-15 hours weekly, but she didn't. After 140+ days of consistent training, she shares exactly how to avoid the crash while maintaining momentum: workout variety strategies, the power of accountability partners, why listening to your body isn't a weakness, and how to find exercises you actually enjoy. Perfect for anyone getting serious about fitness...

From avoiding stairs because they left me winded to crushing multiple Zumba classes in one day…here's what 150 days of serious fitness commitment actually changed. This isn't a dramatic "before and after" post. It's an honest progress report about sustainable change. In this milestone episode, I share specific improvements you don't see in photos: walking upstairs without getting winded, using 15-...

Your workouts feel harder than they should. You're tired all the time. Your muscles cramp. You might think you need to train harder, but you probably just need to drink more water. This episode reveals how chronic dehydration silently undermines your fitness progress. I break down exactly how much water you actually need (no, it's not just "8 glasses"), how to tell if you're dehydrated, why hydrat...

Stop saying you'll work out "when you have time" and start treating fitness like a non-negotiable doctor's appointment. Ashley Grant shares her obsession with calendar blocking and why scheduling every single workout transformed her from hoping to exercise into actually moving daily. Get her exact weekly schedule (Zumba, Tabata, cardio drumming, and why stretching became her favorite thing), plus...

After ramping up to 11 fitness classes per week, Ashley Grant discovered something revolutionary: her body started naturally choosing smaller portions and healthier foods without counting a single calorie. Learn how increasing movement led to automatic changes in appetite, cravings, and portion control. Yep! No restriction required. If you're tired of dieting and ready to let your body guide you,...

Imagine two versions of your life playing out simultaneously. In Timeline A, you hit snooze on that 6:30 alarm and start working out. In Timeline B, you don't. Five years later, these timelines look dramatically different. This episode visualizes your fitness sliding doors moment. I paint a vivid picture of what happens in both scenarios: the compounding effects of consistent movement versus gradu...

Think Thanksgiving means choosing between pie and fitness goals? Ashley Grant shares her exact science-backed game plan for navigating holiday meals without sabotaging months of progress. Get practical strategies including the plate method, hydration timing, and why eating breakfast on Thanksgiving actually prevents overeating. Plus: Ashley's Black Friday workout plan and how to stay active from T...

Running 5 minutes late to the gym? That's not a valid excuse to skip your workout. Ashley Grant breaks down why showing up late beats not showing up at all, and reveals how every excuse you accept literally trains your brain to break commitments. Learn the mindset shift that transforms "imperfect" workout days into your most important ones for building long-term consistency. If you've ever talked...

Intimidated by the gym? Rhonda breaks down exactly how to start from zero, even if you're overweight, hurting, or convinced you'll never be "that person." From the 21-day habit science to why sitting equals dying, this episode is packed with no-nonsense advice on plateaus, small diet changes, and finding a fitness community that feels like church instead of punishment. 🚨Catch up on the first 2 pa...

Rhonda's mother spent her final years unable to walk from her chair to the car parked just steps away, a prisoner in her own home and body. This raw conversation reveals the devastating reality of untreated obesity and diabetes, and why Rhonda doubled down on her fitness commitment after watching her mother's painful decline. 🔥 Missed part 1? Tune in here: https://rss.com/podcasts/more-movement-p...

My Coworker Quit After Four Weeks. I Lost 120 Pounds. At 35, Rhonda stared down a future of diabetes, high blood pressure, and disability - the same fate that claimed many of the people in her family. Instead of accepting this genetic sentence, she walked into a 24-hour gym and decided to rewrite her story, losing 120 pounds and five dress sizes while proving that your DNA doesn't have to dictate...

"It's too cold" kept me out of shape for years. Sound familiar? In this episode, I break down why weather is just another excuse and share practical strategies for staying active when temperatures drop (whether you work out indoors or brave the cold). You'll hear about indoor workout alternatives that require zero equipment, how to mentally reframe cold weather workouts, and why I'm offering free...

Most people wait to "feel motivated" before working out. That's why most people fail. This episode is about showing up on the days you absolutely don't want to…because those are the days that actually build discipline and create lasting change. I'll share real examples of times I showed up when I was exhausted, in pain, or just not feeling it, and why I've never regretted a single workout (even th...

I work out 7 days a week and I've never felt better. Sounds crazy, right? Here's why active recovery days have replaced complete rest days in my routine, and why this approach prevents injury while keeping momentum. In this episode, I break down what active recovery actually means (no, it's not another intense workout), why movement helps your muscles recover faster than sitting on the couch, and...

For 18 months, I went to the gym "occasionally." Sometimes once a week. Sometimes twice. I told myself I was "working on it." But I wasn't seeing results because I wasn't truly committed. Here's what changed when I finally went all-in. This episode is about the difference between dabbling in fitness and actually committing. You'll hear why half-commitment wastes your time, how to know if you're tr...

Ever notice how the tiniest inconvenience derails your morning workout? Can't find your gym clothes? Skip it. Water bottle not filled? Maybe tomorrow. This single evening habit changed everything for my workout consistency. In this episode, I reveal the night-before preparation strategy that makes morning workouts inevitable instead of optional. You'll learn exactly what to prepare the evening bef...

Couldn't make it through 15 minutes of Zumba? That was me 100 days ago. Now I'm taking multiple fitness classes daily and using 15-pound weights. This is the real story of what happens when a complete beginner commits to movement. No BS, no before-and-after photos, just honest progress. In this episode, I share how I went from winded after basic exercises to crushing workouts I never thought possi...