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-pound weights instead of 5 pounds, doing multiple classes daily, and actually enjoying movement. You'll hear about the non-physical changes too such as improved energy, better mental health, increased confidence.

If you're wondering what's actually possible in 5 months of consistent training, or if slow progress "counts," this realistic transformation story will inspire and encourage you.

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

🎙️🎧Be sure to follow me on social:

• Facebook - https://www.facebook.com/moremovementplease
• Instagram - https://www.instagram.com/moremovementplease/
• LinkedIn - https://www.linkedin.com/in/ashleygrant/
• YouTube - https://www.youtube.com/@FamousAshleyGrant

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🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners/partner offers below:

– Get the Organic Gatorade: https://amzn.to/48VMkzD

– Get my lavalier microphones: https://amzn.to/3WXK0Sa

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

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 hydration matters more than most supplements, and simple tricks to drink more water without thinking about it. You'll also learn when to drink around workouts for maximum performance.

Perfect for anyone who struggles with fatigue during exercise, gets frequent cramps, or simply forgets to drink water throughout the day.

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

🎙️🎧Be sure to follow me on social:

• Facebook - https://www.facebook.com/moremovementplease
• Instagram - https://www.instagram.com/moremovementplease/
• LinkedIn - https://www.linkedin.com/in/ashleygrant/
• YouTube - https://www.youtube.com/@FamousAshleyGrant

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🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners/partner offers below:

– Get the Organic Gatorade: https://amzn.to/48VMkzD

– Get my lavalier microphones: https://amzn.to/3WXK0Sa

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

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 the simple mindset shift that makes fitness unmissable. Works whether you train at gyms or take online classes from home.

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

🎙️🎧Be sure to follow me on social:

• Facebook - https://www.facebook.com/moremovementplease
• Instagram - https://www.instagram.com/moremovementplease/

Exercise Playlists:

• Pilates: https://youtube.com/playlist?list=PLDPNeMw4rQKo2vd20Ar-Q4hz-Kt5smQix&si=jFcAdnRoCHmsGaDE
• Stretch: https://youtube.com/playlist?list=PLDPNeMw4rQKrP845UF9B3rqZXFx2TYGnV&si=d3hgIbk-JoUA7RHM
• Dance Fitness: https://youtube.com/playlist?list=PLFgZ1gLrErM8lMbkzXNFcdiVz6ukQGr-L&si=Rd0roqglLHydckjh
• Spin classes: https://youtube.com/playlist?list=PLZC-drDfHcp3eQ2cpYgHPJ2xWXY03LlHS&si=54dzC-gGD07g1ohs

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🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners/partner offers below:

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Need content for your podcast or blog? Check out Tools for Motivation: https://toolsformotivation.com/idevaffiliate/idevaffiliate.php?id=962&url=1914

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

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, this episode reveals why listening to physical signals beats any meal plan you've tried. Real results after 100+ days of this approach.

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

🎙️🎧Be sure to follow me on social:

• Facebook - https://www.facebook.com/moremovementplease
• Instagram - https://www.instagram.com/moremovementplease/
• LinkedIn - https://www.linkedin.com/in/ashleygrant/
• YouTube - https://www.youtube.com/@FamousAshleyGrant

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🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners/partner offers below:

– Get the "Sliding Doors" movie: https://amzn.to/4p8IUPN

– Get my lavalier microphones: https://amzn.to/3WXK0Sa

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

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 gradual decline, the freedom versus limitations, the strength versus deterioration. This isn't about fear tactics. It's about helping you see the long-term reality of the choices you make today.

One of the most powerful and perspective-shifting episodes yet. Listen if you need motivation to start, clarity about why fitness matters, or a wake-up call about the future you're building with today's choices.

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

🎙️🎧Be sure to follow me on social:

• LinkedIn - https://www.linkedin.com/in/ashleygrant/
• YouTube - https://www.youtube.com/@FamousAshleyGrant

---------------------------------------

🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners/partner offers below:

– Get the "Sliding Doors" movie: https://amzn.to/4p8IUPN

– Get my lavalier microphones: https://amzn.to/3WXK0Sa

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

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 Thanksgiving through New Year's while everyone else makes excuses. Perfect for anyone tired of the holiday weight gain cycle.

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

Find Rhonda on Facebook: https://www.facebook.com/fitnesswithRhondaGoode

🎧🎙️Be sure to follow me on social:

• Facebook - https://www.facebook.com/moremovementplease
• Instagram - https://www.instagram.com/moremovementplease/
• LinkedIn - https://www.linkedin.com/in/ashleygrant/
• TikTok - https://www.tiktok.com/@famousashleygrant
• YouTube - https://www.youtube.com/@FamousAshleyGrant

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🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

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 yourself out of exercising because timing wasn't perfect, this 4-minute episode will change how you think about commitment.

Rhonda's Interview Series:

Part 1 - https://rss.com/podcasts/more-movement-please/2330514/?via=moremovementplease

Part 2 - https://rss.com/podcasts/more-movement-please/2330530/?via=moremovementplease

Part 3 - https://rss.com/podcasts/more-movement-please/2330546/?via=moremovementplease

"Choose Yourself" Book https://amzn.to/4pzhFxL

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

Find Rhonda on Facebook: https://www.facebook.com/fitnesswithRhondaGoode

🎧🎙️Be sure to follow me on social:

• LinkedIn - https://www.linkedin.com/in/ashleygrant/
• YouTube - https://www.youtube.com/@FamousAshleyGrant

---------------------------------------

🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge.

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 parts of this series:

💜Part 1 - https://rss.com/podcasts/more-movement-please/2330514/?via=moremovementplease

💜Part 2 - https://rss.com/podcasts/more-movement-please/2330530/?via=moremovementplease

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

Find Rhonda on Facebook: https://www.facebook.com/fitnesswithRhondaGoode

🎧🎙️Be sure to follow me on social:

• Facebook - https://www.facebook.com/moremovementplease
• Instagram - https://www.instagram.com/moremovementplease/
• X - https://x.com/AshleyisFamous
• LinkedIn - https://www.linkedin.com/in/ashleygrant/
• TikTok - https://www.tiktok.com/@famousashleygrant
• YouTube - https://www.youtube.com/@FamousAshleyGrant

---------------------------------------

🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Get my lavalier microphones: https://amzn.to/3WXK0Sa

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

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-please/2330514/?via=moremovementplease 🔥

Episode 3 of this series: https://rss.com/podcasts/more-movement-please/2330530/?via=moremovementplease

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

Find Rhonda on Facebook: https://www.facebook.com/fitnesswithRhondaGoode

🎙️🎧Be sure to follow me on social:

• Facebook - https://www.facebook.com/moremovementplease
• Instagram - https://www.instagram.com/moremovementplease/
• X - https://x.com/AshleyisFamous
• LinkedIn - https://www.linkedin.com/in/ashleygrant/
• TikTok - https://www.tiktok.com/@famousashleygrant
• YouTube - https://www.youtube.com/@FamousAshleyGrant

-------------------------------------

🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Get my lavalier microphones: https://amzn.to/3WXK0Sa

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!

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 your destiny.

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

Find Rhonda on Facebook: https://www.facebook.com/fitnesswithRhondaGoode

Episode 2 of this series: https://rss.com/podcasts/more-movement-please/2330530/?via=moremovementplease

Episode 3 of this series: https://rss.com/podcasts/more-movement-please/2330530/?via=moremovementplease

🎙️🎧Be sure to follow me on social:

• Facebook - https://www.facebook.com/moremovementplease
• LinkedIn - https://www.linkedin.com/in/ashleygrant/

---------------------------------------

🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners/partner offers below:

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic's Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!