I was doubled over in pain with debilitating menstrual cramps, but I dragged myself to the gym anyway. Does exercise really help period pain, or is that just wishful thinking from the internet?

Listen to the episode here…

I Could Barely Stand Up That Morning

Holy crap, you guys. I was in so much pain.

I’m talking about menstrual cramps. The debilitating kind. The kind where I literally could not stand up that morning. The kind where staying under the covers and hiding from the world sounded like the only reasonable option.

But here’s the thing. I’d been reading on the internet that working out is actually really good for menstrual cramps. Something about blood circulation and science and all that.

So even though I was running late because I could barely move, I got myself together. I got in the car. And I headed to the gym to test this theory myself.

I Recorded This in Two Parts

This episode was a little different. I did something I don’t normally do.

I recorded it in real time, in two parts. Part one was me in my car, on my way to the gym, feeling absolutely terrible. Part two was me after the gym on my way home, reporting back on whether this whole “exercise helps cramps” thing was actually true or just internet nonsense.

I was only going to make it to the second half of Zumba and hopefully all of the low impact cardio and toning class. And I gave myself permission to use lighter weights that day because I was feeling pretty weak.

Would my instructor yell at me for this choice? Maybe. But in that moment, I didn’t care.

Why I Still Went

Here’s what’s wild to me. I used to use every single excuse I could think of to avoid going to the gym.

Too tired. Too busy. Too uncomfortable. Too everything.

But now that fitness has become such an addiction for me, such a love and a passion, even on a day like that I still went. On a day when I normally would have given myself permission to just stay under the covers and hide from the world, I purposefully headed to the gym anyway.

Was I going to be late? Yes. Was I only going to make it to part of my class? Also yes. But at least I was still going. At least I was still going to get a little bit of a workout.

That’s my main goal anyway. Move my body more. I’ve said that a bajillion times on this podcast.

This Had Helped Me Before

The truth is, I did know that the last time I had menstrual cramps and went to the gym anyway, it actually did help.

It hurt a lot while I was there. The joke that day was that I was acting like a disabled person because I was really struggling to do everything. And I figured that might be the case again that morning.

But if it was going to help me, it would be worth it. Even though it was uncomfortable. Even though it hurt in that moment.

So I hoped this real talk situation of telling you what I was going through and why I was running late would be helpful for you. I hoped it would inspire you to consider that even if things in your life are not feeling very comfortable, that you consider moving anyway.

Okay, So Here’s What Happened

I normally don’t do a before and after episode. But it felt fitting that day.

Earlier when I was recording, I was on my way to the gym and not feeling very great. Not feeling good at all. But I really wanted to get there because I was hoping it would make me feel better.

And guess what? It did.

I completed the second half of Zumba. I did the low impact cardio and toning. I used a little bit lighter weights, though I tried to still switch it up and use heavier weights in between.

I was glad I went.

Let Me Be Honest With You

Was I completely cured? No. Absolutely not.

I’m not going to sit here and tell you that exercise magically fixed everything. It still hurt. But I did feel like it was the right decision to go.

I even considered going again that night because I felt like more movement was what my body was really needing. Even though it hurt and I was uncomfortable.

It was just one of those things where I guess the internet was right. I did feel better. Not great. But better.

Here’s What I Read About Exercise and Cramps

One of the things I’d been reading said that the best thing you can do is yoga. And if you can handle it, to do cardio as well.

Basically, cardio and yoga help your blood circulation. They help your blood flow better. And that can alleviate some of the pain.

Now, I know there are some very lucky women out there who never get menstrual cramps. God bless you all. But for those of us who do, and especially those of us who get debilitating ones, I encourage you to try movement of some kind.

My Message to You If You’re Struggling

If you’re having your time of the month and feeling the same issues I was feeling, I hope this inspires you to move your body anyway if you can.

Grab your heating pads. Sure. Take your ibuprofen and all that good stuff. But also try to move your body.

Even if things in your life are not feeling very comfortable, consider moving anyway. Find some way that you can keep going. Find some way that you can move onwards and upwards.

Action Items

• If you have menstrual cramps, try 20-30 minutes of light cardio or yoga
• Don’t push yourself to use your normal weights or intensity
• Give yourself permission to modify exercises as needed
• Combine movement with your usual pain management (heating pad, ibuprofen)
• Remember that any movement is better than no movement

Missed your workout? You didn’t fail. I share what happened when I slept through two gym classes and why consistency beats perfection every time.

Listen to the episode here:

The Nap That Ruined Everything (Or Did It?)

Tuesday started with a solid plan. Three classes in the morning. Two more that evening. I was going to crush it.

Then came the nap.

“I’ll just rest for a few minutes,” I thought. “Then I’ll get up and go back to the gym.”

I forgot to set an alarm. I slept through both evening classes. And when I woke up, I was really bummed about it.

If you’ve ever made a workout plan and then completely blown it, you know exactly how this feels. The disappointment. The frustration with yourself. That voice in your head saying you failed.

But here’s the thing. You didn’t fail. You’re human.

What Really Happened This Week

Let’s back up to the beginning of 2026. I was sick on New Year’s Day and couldn’t do the workout I planned. I still went on a long walk, but it wasn’t what I wanted.

The rest of the week looked like this:

• Friday: Zumba, Low Impact, and Tabata
• Saturday: Zumba, Low Impact, and yoga
• Sunday: A new variety class
• Monday: Zumba, Low Impact, spin class, and Tabata Mix Up (four classes total)
• Tuesday: Mat Pilates, Low Impact Cardio and Toning, and Abs and Booty in the morning

Then came that nap. And those missed evening classes.

But Wednesday? I showed up anyway. I took a Triple Threat class on a day I normally wouldn’t even be at the gym.

Progress Isn’t About Being Perfect

Here’s what I want you to know. When you make a plan and you slip up, it doesn’t mean you failed.

It just means you’re human. It means you get to keep showing up.

The whole point of committing to fitness as a lifestyle is consistency. Not perfection. Just consistency.

You’re going to have days where you don’t follow through. Days where you’re too tired. Days where life gets in the way. Days where you accidentally sleep through your alarm.

Those days don’t erase your progress. They don’t cancel out all the days you did show up.

The Real Numbers

Since July, I’ve lost over 22 pounds. That’s real progress. That’s significant.

I’m doing Zumba. I’m doing Low Impact. I’m trying Pilates and yoga and spin classes. I’m showing up multiple times a week, sometimes multiple times a day.

One missed workout doesn’t change any of that.

The Yoga Win

Saturday’s yoga class was a highlight. I noticed something important. All those stretch classes I’ve been taking? All that Pilates? It prepared my body for yoga in ways I didn’t expect.

Yoga requires balance. It requires muscle strength. It requires flexibility. And my body could handle it.

A few months ago, that might not have been true. But I’ve been building strength gradually. I’ve been stretching regularly. I’ve been working on my flexibility.

And it paid off.

That’s what consistency does. Even when you don’t notice the daily changes, your body is adapting. It’s getting stronger. It’s getting more capable.

The Knee Situation

Let’s talk about something that’s not going perfectly. My knees.

They’re better than they were when I started. Much better. But they still hurt. I still need to wear a knee brace for pretty much all my exercise classes.

Certain movements are especially hard. Being on my knees. Doing lots of squats. These things cause significant pain.

My instructor Rhonda told me something interesting. Every pound you lose takes three pounds of pressure off your knees.

So those 22 pounds I’ve lost? That’s 66 pounds of pressure off my knees. That’s huge.

But there’s still work to do. And that’s okay. This is a process. Progress doesn’t mean everything is perfect. It means things are better than they were.

My 2026 Goals

I have three main fitness goals for this year.

Goal 1: Reduce Knee Pain

I want to get to a place where my knees don’t hurt as much as they currently do. I’m planning to do more spin classes because they’re good for knee strength. And I’m going to keep losing weight, which will continue reducing pressure on my joints.

Goal 2: Continue Losing Weight

I’m not doing extreme diets. I’m cutting back a little on sweets and sodas. But I’m not restricting myself completely.

Why? Because restriction leads to failure. At least it does for me. Anytime I’ve tried to completely cut things out, that’s when I struggle most.

I want this to be sustainable. I want to keep showing up. That means not making myself miserable.

Goal 3: Use 20-Pound Dumbbells Consistently

Right now, I use eight-pound dumbbells for my small weights and fifteen-pound dumbbells for my big weights. I’m using the twenties sporadically, but not consistently yet.

Some days I feel strong. Other days I don’t. Tuesday, when I was in pain, I used five-pound weights for smalls and ten-pound weights for bigs.

And that’s fine. You’re allowed to have weaker days. You’re allowed to modify based on how your body feels.

But my goal is to get to where tens are my smalls and twenties are my bigs. I’ll get there. It just takes time.

When You Make Plans and Break Them

Let’s get back to that Tuesday nap. Why does this story matter?

Because everyone who works out has days like this. Days where the plan falls apart. Days where you don’t do what you said you’d do.

The question isn’t whether these days will happen. They will. The question is what you do next.

Do you give up? Do you say “I already ruined this week, I’ll start fresh next week”?

Or do you show up the next day anyway?

I showed up Wednesday. On a day I hadn’t originally planned to be at the gym. Because that’s what consistency looks like.

The Accountability Factor

Here’s something I do that helps. Every Monday, I post my workout plans for the week. I tag people who asked to be tagged. I put it out there publicly.

This creates accountability. Not just to myself, but to other people who are watching and cheering me on.

I also work out with a group. When someone doesn’t show up, we send messages to each other. We check in. We care.

Having people who know your goals and support you makes a massive difference.

If you can find people in your life to help hold you accountable, do it. If you don’t have anyone, join online communities. Find Facebook groups. Connect with people on social media who have similar goals.

You don’t have to do this alone. In fact, you probably shouldn’t try to.

What This Week Taught Me

Slipping up doesn’t mean failing. Missing a workout doesn’t erase your progress. Having a bad day doesn’t mean you’re not committed.

It means you’re human.

What matters is whether you keep showing up. What matters is whether you get back to it the next day. What matters is the overall pattern, not the individual moments.

I missed two classes Tuesday night. But I’d already done three that morning. And I came back Wednesday. And I’m planning to keep going.

That’s what success looks like in real life. Not perfect execution. Just consistent effort.

The Bigger Picture

Think about where I was in July. Think about where I am now.

Twenty-two pounds lighter. Stronger. More flexible. Able to do yoga without struggling. Able to handle multiple exercise classes in one day. Building a community of people who support me.

None of that happened because I was perfect. It happened because I kept showing up. Even on days when it was hard. Even on days when I didn’t feel like it. Even on days when I messed up.

That’s the only thing that matters. Keep showing up.

Your body doesn’t care if you’re perfect. It cares if you’re consistent.

Action Items

• If you make a workout plan and miss it, show up the next day anyway
• Stop treating one missed workout like complete failure
• Find at least one person to share your fitness goals with
• Remember that progress over perfection is the real goal
• Show up today, even if you didn’t show up yesterday

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What started as a digital diary became a movement. Here’s what’s coming for More Movement Please in 2026, and why I’m more excited than ever.

Listen to the episode here…

Happy New Year. Let’s Make 2026 the Year of Movement.

Happy New Year, everyone. Welcome to 2026.

I know the first episode of the year already dropped a couple days ago, but that was actually recorded last year. I batch record episodes in advance, which turned out to be a lifesaver when I got sick over the holidays.

But this? This is me, live, in the new year. And I’m excited.

My Word of the Year: Movement

For a long time, I stopped having a word of the year. I had a word of the decade instead: experiment.

The idea was simple. I was so scared of trying new things that I decided to reframe everything as an experiment. That way, failure didn’t feel so catastrophic. It was just data.

And I still believe in that philosophy. Life is an experiment. A series of experiments. When you treat it that way, nothing feels quite so scary.

But this year, I’m adding something specific. My word for 2026 is movement.

Why Movement Matters

This podcast exists because I want to inspire people to move more. That’s the whole point.

I want people to hear my journey and realize that if I can do it—if someone who couldn’t make it fifteen minutes through a Zumba class can now crush multiple classes in a day—then they can do it too.

Movement changes everything. Your body. Your mindset. Your life.

What Started as a Fluke

I didn’t plan to start a fitness podcast. That wasn’t on my radar when 2025 began.

But as I got serious about fitness, it just made sense to keep a digital diary of what I was going through. To document the struggle. The wins. The lessons.

And honestly, I didn’t know if it would help anyone. But I hoped it would. And if nothing else, I hoped it would inspire people to move.

What’s Coming in 2026

I’m going all in on this podcast this year. That means a few things.

First, more interviews. I loved having Rhonda on the show. If you haven’t listened to that three-part series yet, go check it out. It was raw, real, and vulnerable. Everything people need to hear if they’re considering starting their fitness journey.

I want to interview more people like her. I’ve already talked to someone in their seventies who’s stronger than I am. That’s who I want to be when I grow up. I want to hear about fitness in your older years. About staying active for decades.

Making This Sustainable

Here’s the reality. Even though I record these episodes in my car, it takes time to produce them. Processing the audio. Enhancing the speech. Creating show notes. Writing descriptions. Promoting on social media.

All of that takes time and energy. And if I want to do more—more episodes, more interviews, more content—I need to make this sustainable.

That means monetization. Affiliate partnerships. Mutually beneficial sponsorships.

I’m not trying to be a sellout. I’m trying to be realistic. Content creation requires resources. Even passion projects need funding to grow.

So if you know anyone who might be interested in partnering with me for this podcast, send them my way. You can find me on pretty much any social media as Famous Ashley Grant. Or just head to FamousAshleyGrant.com.

Why I’m So Excited

I haven’t been this excited about life in a really long time. And I haven’t been this excited about creating content in a really long time.

There’s something about movement—both physical and metaphorical—that’s transformative. When your body moves, your mind follows. When your life moves forward, everything else falls into place.

2025 taught me a lot. Some lessons were hard. Some were painful. But I’m grateful for all of them.

And now? Now I’m ready to see where 2026 takes me. Takes us.

Thank You for Being Here

Thank you to everyone who listened to the first episodes in 2025. Your support means everything.

This whole thing started as a fluke. A random idea that turned into something real. And I’m so glad I followed through.

I hope you’ll continue following along with my journey. I hope you’ll share this with people who need to hear it. And most of all, I hope you’ll join me in making 2026 the year of movement.

Let’s Move Together

My word for the year is movement. What’s yours?

Whatever it is, I hope it involves getting up, getting out, and doing something that scares you. Something that challenges you. Something that transforms you.

Because that’s where the magic happens. In the movement. In the doing. In the showing up even when it’s hard.

Here’s to 2026. Here’s to movement. Here’s to choosing ourselves.

Stop falling for fitness challenges and fad diets. Here’s why small, sustainable lifestyle changes work better than dramatic temporary fixes.

Listen to the episode here

Ditch the 30-Day Challenges and Do This Instead

My Facebook feed is full of them right now. Thirty-day challenges. Seventy-five-day transformations. Extreme diets. Quick fixes.

And I get why they’re tempting. They promise fast results. They give you a clear plan. They feel actionable.

But here’s the problem. Most people treat them as temporary. They do the challenge, then go back to their regular lifestyle. And when that happens, all the progress disappears.

The Challenge Mindset

When you look at something as short-term instead of a permanent lifestyle change, it’s easy to give up. It’s easy to not commit.

Sure, you can take pills or do extreme diets and lose weight quickly. But the second you stop, you gain it all back. Sometimes more.

I know. I’ve done it.

Lifestyle Changes Are Different

A lifestyle change isn’t something you do for thirty days. It’s something you do forever.

That sounds overwhelming. And if you try to change everything at once, it is overwhelming. That’s why you shouldn’t.

Start with One Thing

Instead of overhauling your entire life overnight, pick one small change. Just one.

Maybe the first week, you park at the back of the parking lot instead of hunting for the closest spot. You have to walk a little farther. That’s it. That’s your change.

Maybe you challenge yourself to get up and move every hour instead of sitting all day. Do some squats. Do some jumping jacks. Do wall push-ups. Just move.

Maybe you take twenty minutes to walk after work before going inside. It helps you decompress. It gets your blood flowing. It makes you less likely to immediately reach for junk food.

Small Changes Don’t Feel Abrupt

When changes are small, they don’t feel restrictive. They don’t feel like punishment. They feel like you’re slowly adjusting your life.

And when you go back to your old ways, you don’t gain everything back. Because you’ve actually changed your baseline. You’ve created a new normal.

The Baby Steps Philosophy

I’m not talking about restriction. I’m not talking about making yourself miserable. I’m not talking about doing things that don’t feel good.

Although let’s be real. Sometimes working out doesn’t feel good in the moment. That’s normal.

But you shouldn’t be miserable. You shouldn’t hate every second. If you do, you’re not going to stick with it.

Build One Habit at a Time

When you try to build five new habits at once, you’ll probably fail at all of them. When you focus on one habit until it becomes automatic, then add another, you actually succeed.

This takes longer. It’s not dramatic. You can’t make a flashy social media post about it. But it works.

And isn’t that the point?

Long-Term Thinking

Fad diets and fitness challenges are about the short term. Quick results. Fast transformations.

Lifestyle changes are about the long term. Sustainable results. Permanent transformations.

Which do you actually want?

The Realistic Approach

Maybe you can’t commit to working out every single day. That’s fine. Start with three days a week. Build that habit. Then add a fourth day. Then a fifth.

Maybe you can’t completely overhaul your diet. That’s fine. Start by drinking water instead of soda with one meal. Then two meals. Then make other small adjustments.

Progress doesn’t have to be perfect. It just has to be consistent.

Small Changes Add Up

Parking farther away doesn’t burn many calories. But do it every day for a year, and it adds up. Do it for five years, and it becomes significant.

Drinking water instead of soda at one meal doesn’t dramatically change your health. But do it consistently, and your body will notice.

These changes seem too small to matter. But they matter more than dramatic changes that don’t last.

Make It About the Process

Challenges are about the end result. Lifestyle changes are about the process.

When you focus on the process, on building sustainable habits, the results take care of themselves. And they last.

Action Items

• Pick ONE small change to focus on this week
• Don’t try to change everything at once
• Build one habit before adding another
• Think in terms of years, not weeks
• Remember that small consistent changes beat big temporary ones

Your family doesn’t have to be a barrier to fitness. Here’s how to make movement a natural part of your family life instead of fighting for gym time.

Listen to the episode here

Stop Choosing Between Family Time and Fitness (You Can Have Both)

“I’d love to work out, but I have kids.”

“My partner isn’t into fitness, so it’s hard to stay motivated.”

I hear versions of this all the time. And I get it. Life is busy. When you have a family, carving out gym time feels impossible.

But here’s a different perspective. What if your family doesn’t have to be an obstacle to movement? What if they could be part of the solution?

The Real Problem

I have a friend with young kids. He feels like going to the gym is a luxury he can’t afford. Not money-wise. Time-wise.

By the time he gets home from work, helps with dinner, does bedtime routines, and handles everything else, he’s exhausted. The gym feels like one more thing on an already overflowing plate.

Sound familiar?

Reframe the Question

Instead of “How do I find time to work out without my family?” ask “How can my family and I be active together?”

This isn’t about forcing your kids to do burpees. It’s about building movement into your family life in ways that work for everyone.

Active Family Time

Go for walks together after dinner. Play at the park. Have dance parties in the living room. Play tag in the backyard. Go swimming. Go hiking. Go biking.

These don’t feel like workouts. They feel like family time. But your body doesn’t know the difference. You’re moving. That’s what matters.

The Partner Problem

What if your partner isn’t into fitness? What if they actively discourage it or make it harder?

This is tougher. But it’s also about communication.

Explain why this matters to you. Not in a preachy way. Just honest. “I feel better when I move. I have more energy. I’m happier. I need this for me.”

Most partners, when they understand it’s not about them, will support it. They might not join you, but they’ll stop making it harder.

Make It Convenient

If going to the gym means being away from family for two hours, that’s a hard sell. But what if you work out at home? What if you do it early before everyone else wakes up? What if you do it during lunch?

Finding time that doesn’t take away from family time removes the conflict.

Kids Learn by Watching

Your kids are watching you. When they see you prioritize movement, they learn that movement is important.

When they see you make time for your health, they learn that self-care isn’t selfish. These are lessons they’ll carry with them.

You’re not just getting fit. You’re showing them how to live.

Start Small Together

Maybe your family isn’t ready for a big active adventure. Start smaller.

A ten-minute walk around the block. Playing catch for fifteen minutes. A quick game of hide and seek. These tiny moments add up.

And they create positive associations with movement. Your kids won’t remember specific workouts. But they’ll remember playing with you. They’ll remember that movement was fun.

The Schedule Juggle

Yes, you’re busy. Everyone is busy. But “busy” is often code for “not prioritizing this.”

If you can find time to watch TV, you can find time to move. If you can scroll on your phone, you can do squats. If you can sit through a meeting, you can take a walking call.

I’m not saying it’s easy. I’m saying it’s possible. And it’s worth it.

Don’t Go from Zero to Hero

Don’t try to suddenly work out every day while juggling everything else. You’ll burn out fast.

Start with two or three days a week. Build from there. Make it sustainable. Make it something you can maintain long-term.

The Family That Moves Together

Movement doesn’t have to be another thing fighting for time in your schedule. It can be integrated into family life.

Will your toddler cooperate with your workout video? Probably not. But they’ll enjoy dancing around with you. And that counts.

Will your teenager want to go on family hikes? Maybe not. But they might enjoy shooting hoops together.

Find what works for your family. Not some ideal from social media. Your actual family with your actual circumstances.

Action Items

• Find one active thing your whole family can do together this week
• Schedule it like any other appointment
• Make it fun, not a chore
• Start with 10-15 minutes if that’s all you have
• Remember that any movement is better than no movement

Stop using holidays as an excuse to skip workouts. Your body needs movement on December 25th just as much as any other day of the year.

Listen to the episode here

The Holiday Workout Excuse Stops Today

The old me used every holiday as an excuse not to work out.

Fourth of July? Can’t work out, it’s a holiday. Thanksgiving? Can’t work out, spending time with family. Christmas? Can’t work out, too busy. My birthday? Definitely can’t work out, it’s my special day.

I had an excuse for every single occasion.

The Excuse Factory

Holidays are convenient excuses. They feel legitimate. Of course you can’t work out on Christmas. You’re with family. You’re cooking. You’re celebrating.

But here’s the truth. You probably have time. You’re choosing not to make time.

And that’s fine if it’s a conscious choice. But don’t lie to yourself and call it something it’s not.

What I Do Now

Today is Christmas Eve. Tomorrow is Christmas Day. I’m still working out both days.

Not for hours. Not some intense, grueling session. But I’m moving my body. Even if it’s just a walk or some stretches.

Because the holidays don’t stop my body from needing movement. They don’t pause my fitness progress. If I stop moving every time there’s a holiday, I’ll be stopping all the time.

It Doesn’t Require Much

You don’t have to go to the gym. You don’t have to do a full hour-long workout. You don’t have to change into fancy workout clothes.

Walk around the block. Do some squats in your living room. Stretch for ten minutes. Play actively with your kids or your dog.

Movement doesn’t require special equipment or special circumstances. It just requires you deciding to move.

The Compound Effect of Excuses

One holiday missed seems like no big deal. But one becomes two. Two becomes five. Five becomes “I’ll just start again after New Year’s.”

Each excuse makes the next one easier. Each skipped workout makes it harder to get back into the routine.

Before you know it, you’ve gone weeks without moving. And starting again feels impossible.

Family Time Can Include Movement

This is the excuse I hear most. “I can’t work out because I’m spending time with family.”

Why can’t family time include movement? Go for a walk together after dinner. Play tag with the kids. Have a dance party in the living room. Suggest an active game instead of just sitting around.

Movement doesn’t have to be solitary. It doesn’t have to take you away from your people. Make it something you do together.

The Holiday Food Reality

Let’s be honest. You’re probably eating more during the holidays. More cookies. More pie. More heavy meals.

Which means your body needs movement even more than usual. Not as punishment for eating. But because movement helps your body process all that food. It helps you feel better physically.

If you’re eating more and moving less, you’re setting yourself up to feel terrible. Sluggish. Bloated. Uncomfortable.

Moving helps. Even a little movement helps.

Make the Commitment

Don’t let holidays derail your progress. Don’t use them as permission to stop taking care of yourself.

You deserve to keep moving. Your body deserves attention even on special days. Especially on special days when you’re probably treating it roughly with food and drink.

What Christmas Means to Me Now

This Christmas, what I want is for more people to move their bodies. That’s my wish.

If you’re listening to this and you haven’t worked out today, do yourself a favor. Work out. Do something that moves your body.

You’ll feel better for it. Your body will thank you. And yeah, you might be sore. But the rewards far outweigh any temporary discomfort.

Action Items

• Plan movement into your holiday schedule
• Suggest active family activities instead of only sedentary ones
• Even 10-15 minutes counts on busy holiday days
• Stop treating holidays as automatic fitness breaks
• Remember that your body needs movement regardless of the date

Stop waiting for January 1st to change your life. The “new year, new me” mindset is sabotaging your goals before you even start.

Listen to the episode here

The New Year’s Resolution Trap (And What to Do Instead)

New year, new me.

You’ve heard it. You’ve probably said it. I’ve said it. And it’s one of the most damaging phrases in fitness.

The Problem with January 1st

Why do we wait for January 1st to start making changes? What’s magical about that date?

Nothing. Absolutely nothing.

Waiting for the new year is just another form of procrastination. It’s giving yourself permission to keep doing what you’ve been doing for another few weeks or months.

And here’s what happens. January 1st comes. You’re fired up. You make all these big changes at once. You go hard for two weeks. Maybe three. Then you burn out. By February, you’re back to your old habits.

The Fad Diet Trap

Every December and January, my Facebook feed fills up with diet challenges and fitness programs. Thirty days of this. Seventy-five days of that. Challenges, challenges, challenges.

These aren’t bad in themselves. But they train your brain to think of fitness as temporary. Something you do for a set period, then stop.

That’s not how lasting change works.

What Actually Creates Change

Lifestyle changes. Small, consistent adjustments that you can maintain forever.

Not a challenge. Not a diet. Not a temporary fix. A new way of living.

You don’t have to overhaul everything overnight. Start with one small change. Park at the back of the parking lot. Take the stairs. Do squats during commercial breaks. Walk for twenty minutes after work.

These sound too simple to matter. But they add up. And more importantly, they stick.

The Problem with All or Nothing

When you try to change everything at once, the changes feel abrupt. They feel restrictive. They feel like punishment.

Then when you inevitably slip up, you feel like you’ve failed. So you give up completely and go back to your old lifestyle.

And when you go back to your old lifestyle, what happens? You gain the weight back. Sometimes more. And you think, “This fitness thing doesn’t work.”

But it’s not fitness that doesn’t work. It’s the all-or-nothing approach.

Baby Steps Beat Big Leaps

Small steps don’t feel as abrupt. They don’t feel as restrictive. They feel like you’re slowly changing your life rather than forcing a complete overhaul.

Maybe week one, you park farther away from the store. Week two, you add a daily walk. Week three, you start doing bodyweight exercises during TV time.

Each change builds on the last. Each one becomes a habit before you add the next. This is how real transformation happens.

Start Right Now

I don’t care what day it is right now. I don’t care what time it is right now.

If you want to start losing weight, if you want a healthier lifestyle, start right now. Today. This hour.

Don’t wait for January 1st. Don’t wait for Monday. Don’t wait for after the holidays. Don’t wait for any arbitrary date that feels “right.”

Start now. Move your body. Drink water instead of soda. Eat something healthy. Make one small choice that aligns with the person you want to become.

Small Changes, Big Results

Instead of “I’m going to work out every day,” start with “I’m going to move my body for ten minutes today.”

Instead of “I’m cutting out all sugar,” try “I’m going to drink water with this meal instead of soda.”

Instead of “I’m joining a gym and going every day,” begin with “I’m going to take a walk three times this week.”

These changes don’t sound impressive. They don’t make for dramatic before-and-after posts. But they work. They stick. They become who you are.

The Truth About New Year’s Resolutions

Most New Year’s resolutions fail. Not because people don’t want to change. But because they try to change too much too fast with no plan for sustainability.

If you’re serious about changing your life, don’t wait for a special date. Don’t make it a temporary challenge. Make it a permanent lifestyle adjustment.

Action Items

• Pick one small healthy change you can make today
• Stop saying “I’ll start on Monday” or “I’ll start January 1st”
• Focus on building one habit at a time
• Think lifestyle change, not temporary challenge
• Remember that the best time to start was yesterday, the second best time is now

I asked folks to share their favorite fitness related product that they think someone should purchase for a fitness enthusiast this holiday season, and why.

Here is what 17 thought leaders had to say.

Prefer to listen to the podcast version of this post? Tune in here:

Grab all the gear recommended in this post here! (affiliate link)

Pick Polar Loop for Subscription-Free Data

For a fitness gift, I really like the Polar Loop. It’s a simple band that tracks steps, activity, calories, and sleep, but the big difference for me is that, unlike some other devices like Whoop, you don’t need a monthly subscription to see your own data. You pay once and get long-term use. The Loop gives you a clear picture of how much you actually move in a day. I see it as a very comfortable band, with solid battery life, basic but reliable metrics, and an app that shows if you’re really as active as you think. 

– Julio Baute, Medical Doctor, Invigor Medical

Give SoleMate Kit to Build Stronger Feet

The best fitness gift I can recommend this season is the SoleMate Kit from The Foot Collective. Foot strength and mobility get ignored, but they influence everything: how you stand, how you lift, how you walk, and how your body manages force. The SoleMate is simple, effective, and fits right into a daily routine. It helps you wake up the small muscles in your feet and improve balance and control, which most people desperately need.

Heidi from That Barefoot Coach introduced it to me, and it’s been a game-changer in my own training. If you want to give a fitness enthusiast something that actually improves how they move and feel, this is it.

– Brian Murray, Founder, Motive Training

Opt for a Compact Massage Gun for Recovery

I suggest a small percussive therapy device to people who want to improve their recovery and performance because it works like a mini massage gun. Our team has observed that consistent recovery practices lead to decreased muscle pain and better long-term commitment to fitness programs among athletes. The compact design of these devices makes them easy to carry, so users can perform recovery sessions anywhere without disrupting their daily routines.

The device works effectively for improving mobility and circulation when athletes and physical therapists use it according to established protocols. It’s best for people to use these tools under the guidance of qualified trainers or clinicians, since proper targeting of muscle groups and attention to injury-prone areas require expertise. Recovery methods that are thoughtfully planned lead to lasting results rather than short-term fixes.

– Hans Graubard, COO & Cofounder, Happy V

Capture Workouts and Form with a 360 Camera

A 360-degree sports camera changes how you record your workouts. I’ve seen creators use it to film entire training sessions, so you can check your form and cut cool clips for TikTok or Instagram. If you’re tracking your progress and making content, this thing will probably end up being your most-used gift.

– Nick Rogers, CEO, ReelRecall.ai

Upgrade Sleep with Recovery Sleepwear

The fitness-related product I’m most excited to give this holiday season is recovery sleepwear, the kind made from infrared or moisture-regulating material that also works to help your body recover from long days of training.

I found a Tencel sleepwear set while in Japan last year, and not only was I surprised at how cozy it felt, but also at how much deeper my sleep seemed after ultimate strength sessions. People invest in gadgets (trackers, massagers, supplements) and overlook the one thing that actually makes a difference over time: quality recovery. Good sleepwear regulates your temperature and minimizes that “toss and turn” cycle to ensure you wake up without that familiar stiffness in the neck.

– Chad Lipka, President | Marketing Director, North Shore Sauna

Gift a Soft Foam Roller for Recovery

One of my favorite fitness related products is the soft foam roller I got from OPTP. You can opt to buy from other brands depending on the kind of fitness activity the individual you’ll be giving it to does, but this particularly works well for me since I use it when I do pilates, warm-ups before running, and yoga. 

I initially thought of suggesting massage gift certificates but I find it can be more convenient in the long run to purchase a foam roller they can use either at home, on the go, or at the gym. Both provide the same benefits of aiding in muscle recovery and improving blood circulation. With a foam roller though, you can create your own kind of muscle care, like how I would typically target my lower body after a high intensity workout or use it to massage my calves for a better running performance.

– Mimi Nguyen, Founder, Cafely

Boost Skill and Content with 360 Sports Camera

If you’re into fitness and making content, the 360 sports camera is your best tool. My work at Magic Hour showed me how capturing a move from every angle helps athletes spot small details they’d otherwise miss. It also lets you create videos that get your community excited and wanting to join in. It’s not just about improving your skills, it’s about sharing the full picture.

Runbo Li, CEO, Magic Hour

Go with Fitbit Charge 6 for Health Insight

I gave a client the Fitbit Charge 6 over the holidays, and it got them thinking differently about their health. The EDA sensor doesn’t just count steps, it shows how your body reacts to stress. That one feature started some new habits for them. It’s sleek enough for everyday wear, not some bulky sports watch. If you’re looking for something that handles both fitness and stress, this one actually does the job.

– Josiah Lipsmeyer, Founder, Plasthetix Plastic Surgery Marketing

Give an Osprey Backpack for Outdoor Fitness

I don’t want to be too on the nose here, but honestly, an Osprey backpack is the ultimate gift for any fitness lover who enjoys the outdoors too. Whether their favorite activity is hiking, trail running, or a weekend spent out in nature, a properly fitted backpack will make the entire experience a world of difference for them. It will distribute the weight evenly in their backpack and will make it easier for them to stay hydrated and prepared while out in the wild. 

If the outdoors and staying active are important to the recipient and you’re looking for a gift to help them in those regards, a quality backpack that will last them a lifetime is a great choice that a ton of people tend to forget about when focusing solely on gym equipment.

– Rob BonDurant, VP of Marketing, Osprey

Equip Hikers with a Reliable Hydration Pack

I run a campsite by the GR 34 trail, and I see it constantly. Our guests with hydration packs have a much better time hiking the Breton coastline. They can pull out their camera for a photo without stopping to dig for a water bottle. It just keeps the day flowing. If you’re looking for a gift for a hiker, this is one of those things they’ll actually use every single time.

– Yann Duschenay, Manager, Camping Les Saules

Make Apple Watch Ultra Your Fitness Companion

I’ve tested tech for years and the Apple Watch Ultra is the one I’d actually buy for myself. It tracks my heart rate and sleep, plus I can see texts without pulling out my phone. The setup was a bit of a headache, but now it works so well with my iPhone that I don’t even take my phone on runs anymore. If you want to get serious about fitness without going off the grid, this is the watch to get.

– Branden Shortt, Founder & Consumer Advocate, Cellphones.ca

Trust Garmin Watches for Workouts and Privacy

A Garmin fitness watch is my top pick for a holiday gift. I use Garmin wearables and find their health insights valuable for tracking training and recovery. I also feel confident in their data handling as a regulated company, which matters when you wear it every day.

– Andrei Blaj, Co-founder, Medicai

Spark a Stretch Habit with a Quality Mat

If you’re looking for a gift for someone into fitness, just get them a good yoga mat. I’ve seen it happen so many times, someone gets a new mat and suddenly they’re actually doing morning stretches at home. It really helps them unwind. I work in mental health so I see this stuff all the time. Just find one that’s comfy and your feet won’t slip on. That simple tool does more than just stretch you out.

– Amy Mosset, CEO, Interactive Counselling

Transform Your Runs with Garmin Forerunner

My favorite fitness gift for any runner is a Garmin Forerunner. It’s the one tool that actually changed how I train. The GPS accuracy, heart-rate tracking, and recovery insights make every run more intentional, not just “go out and hope it felt good.” When I travel or switch routes, the Forerunner keeps my pacing honest and helps me stay consistent even on low-motivation days.

As a NASM Certified Nutrition Coach and ISSA Nutritionist, I love gear that supports long-term habits, and this does exactly that. It gives runners real feedback: mileage, cadence, intensity zones all without overwhelming them. Plus, the battery life blows most smartwatches away, so you’re not charging before every run.

– Talib Ahmad, NASM Certified Nutrition Coach (CNC), Same Day Supplements

Gift an Insulated Bottle to Boost Hydration

At Equipoise Coffee, we see wellness as a key part of our community’s lifestyle, complementing the energy and focus our coffee provides. One of our favorite fitness-related products to give this holiday season is a durable, insulated water bottle with tracking markers for daily hydration goals. Staying properly hydrated supports energy, recovery, and overall performance, which is essential for anyone maintaining a fitness routine. 

For fitness enthusiasts, having a high-quality, portable water bottle encourages consistency and mindfulness throughout workouts, at the gym, or on the go. At Equipoise Coffee, we often pair hydration with mindful breaks for coffee or tea, reinforcing that energy and wellness go hand in hand. Gifting a tool that promotes healthy habits aligns with our philosophy of supporting a balanced lifestyle and shows thoughtfulness by helping recipients maintain both fitness and daily wellness routines.

– Rory Keel, Owner, Equipoise Coffee

Start a Home Gym with Quality Resistance Bands

I rent resistance bands to schools and homes, and I can tell you, the good ones are a game changer. They’re what people use when they can’t get to the gym. We’ve had multiple customers tell us their home gym started with a sturdy set of bands and that’s all they’ve stuck with. You can use them anywhere and get a full-body workout. They’re a great starting point for anyone serious about working out at home.

– Paul Healey, Managing Director, Hire Fitness

Keep Workouts Consistent with Adjustable Dumbbells

My top pick is a set of adjustable dumbbells like the Bowflex SelectTechs. Consistency usually breaks down when schedules tighten and the gym feels like a trek. But these weights instead bring an entire dumbbell rack into your home or office while occupying almost zero floor space. You get a full range of resistance without cluttering your living space, making it easy to get some quick reps in between calls or other tasks. They ensure that even if you can’t get to the gym, you’ll never miss at least a small workout.

– Dan McElwee, Head of Retail, Tress Wellness

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Get fit in 2026 with expert tips from personal trainers, nutritionists, and doctors. Simple, practical advice for lasting results.

13 Tips to Get Fit in the New Year from Personal Trainers, Nutritionists, Nurses, Doctors, and Fitness Enthusiasts

New year, new you?

Hold on.

Before you sign up for that expensive gym membership or commit to a diet you’ll hate in two weeks, let’s talk strategy.

I asked 13 fitness professionals (personal trainers, nutritionists, doctors, and coaches) for their number one tip to help people actually get fit and stay that way. 

No gimmicks. No quick fixes. Just real advice from people who help others succeed every single day. What they shared might surprise you.

Spoiler alert: it’s not about going harder or faster. It’s about going smarter.

Here is what 13 thought leaders had to say.

But first! Don’t forget to check out my interview series with my fitness instructor Rhonda Goode! She’s got some amazing tips that will help you all year long:

Choose Consistency Over Intensity; Progress Gradually

Don’t go obsessively “all in” and go from “zero to hero”, sudden massive increases in stress on the body from training on the body can lead to burnout & increased risk of injury. Too many people start the new year with great intentions but are fatigued or injured 4-6 weeks in causing them to quickly relapse back to where they were before they started. Instead, focus on what you can sustain in the long term, gradually adding a little bit more after the body has adapted to a period of sustained effort at lower volumes. Consistency always beats Intensity.

– Richard Bennett, Strength & Conditioning Coach / Personal Trainer, Calibre Performance Coaching

Set Specific, Time-Bound Goals for Success

Just like any other goal: unless it’s specific and time-bound, it won’t work. So, instead of saying “I’ll lose weight in 2026”, say “I’ll lose 20 pounds by March 1, 2026 using this combination of workout and diet”. The more specific you are, the easier it is to stick to your promises to yourself.

– Daniel Kroytor, CEO, TailoredPay

Start with One Easy Daily Habit

The most effective advice I give to those looking to be healthier in the New Year is to commit to developing one small, easily manageable daily routine that will require minimal effort to develop into a consistent habit as opposed to making drastic changes to their entire lifestyle at once. Most people do have the motivation to begin a fitness regimen; however, they usually fail because the amount of change required to achieve their desired level of fitness is overwhelming for most people to adopt immediately.

A small number of consistent habits produce significantly less resistance to adopting and are therefore more likely to become an established part of your daily routine. When you elect to begin with something extremely easy—such as a 15-20 minute walk each day, or eating one additional meal that is well-balanced, or completing a quick mobility routine—you will find that this has become such an integral part of your day-to-day activities, that it will feel unnatural to stop (as opposed to a chore). 

Over time, establishing this one habit will become second nature to you, and the positive effects of developing this habit will compound. Establishing a strong base of one or two small, healthy habits will create a springboard for you to establish a larger number of healthy habits as needed without feeling overwhelmed. Fitness is not developed by working out perfectly or being on a restrictive diet; it is developed by consistently performing healthy habits within your own realm of reality.

– Blen Tesfu, MD, Welzo

Hire a Coach to Beat Willpower Limits

I was a state champion quarterback, and back then I learned something that still shapes how I train today. I don’t rely on my own willpower anymore. Willpower’s like a battery that drains throughout the day as I make decisions for my real estate agency and radio show. By the time I need to train, that battery’s often empty.

So I hired a coach to call the plays. I refuse to think about the workout structure or intensity. I just show up and execute the plan. This removes the internal negotiation where I might talk myself out of a hard set.

Even though I lead a large team in business, I perform better physically when I answer to someone else. It turns fitness into a mandatory appointment rather than an optional task. If you have the means, there is no more reliable way to actually get in shape fast.

– Brandon Rimes, Radio Host, Consumer Quarterback Show

Plan Daily Actions and Schedule Workouts

My #1 tip for people who want to improve their fitness in the new year is to spend some time deciding what they want their goal for their fitness to be, but don’t stop there and just hope for the best. 

In order to increase the chances of being successful with reaching a goal, we need to break it down into specific daily actions we can take to help us reach that goal step by step and plan out how we’ll fit those new daily actions or habits into our lives. 

For example, it isn’t enough to set a goal or new years resolution to exercise for 30 minutes per day, we need to get more specific. I recommend planning out not just what, but when we’ll fit in those workouts, and think through other adjustments we might need to make to our lives in order to be consistent. This might be going to bed early, blocking off lunch hour, or taking care of other obligations at different times of day so they don’t interfere with our exercise time. 

– Stephanie Hnatiuk RD, Registered Dietitian, Certified Running Coach, Stephanie Hnatiuk Performance Nutrition

Track Steps and Sleep for Small Wins

If you want to get fit this year, try this. I started tracking my steps and sleep, and suddenly I could see what was actually holding me back. Tracking little things lets you see you’re making progress, which keeps you going better than staring at some huge goal. It’s about the small wins, not some big overhaul.

– Max Marchione, Co-Founder, Superpower

Personalize Your Plan Around Health and Budget

My top tip is to build a fitness plan that is truly personal: consider your past medical history, current medications, and what you can realistically do each week. Make it practical by using household items for strength work and saving on fresh fruits and vegetables with coupons. This keeps your routine workable and aligned with your health needs.

– Sirisha Vadali, Cardiologist/ Physician, Sirisha Vadali MD

Choose Self-Compassion and Celebrate Small Wins

The pressure to be perfect when you start something new is what makes people quit. I see it all the time. What works instead is being kind to yourself. Did you manage to do that one small thing? That’s a win. Real change takes time, so moving at your own pace isn’t just okay, it’s the whole point.

– Amy Mosset, CEO, Interactive Counselling

Pick Enjoyable Activities and Build Up Slowly

You asked for one main tip for people who want to get fit in the new year, and for me it all comes back to being kind to yourself.

This one tip includes a few key ideas that all relate to long term success:

1. Pick an activity or sport that you actually like. If you do not enjoy the gym, there is no need to force it just because it feels popular. If you prefer walking, do that. If you enjoy running, do that. When you choose something you genuinely like, you are far more likely to stick with it.

2. Accept that it might feel hard or overwhelming at the start. If you have only been to the gym once in the past year, jumping straight to six sessions a week will be too much. Go two or three times and build up slowly. Something is always better than nothing.

3. Third, if you are adjusting your diet, try not to overly restrict your food. If you cut your calories too low or remove all the foods you enjoy in the hope that it will speed up your progress, you will only make the process harder and less enjoyable.

Taken together, these points all fit under the idea of being kind to yourself. When you avoid extremes, build up gradually, and choose things you genuinely enjoy, you give yourself the best chance of creating habits that last beyond January.

– Simon Graham, Specialist Personal Trainer, Nutritionist & Coach, simongPT.co.uk

Work Out at Home for Consistency

Start with something you actually like doing at home. At Hire Fitness, we saw that people with a treadmill or exercise bike at home stuck with it way more than those who relied on a gym. When your equipment is just down the hall, it’s so much easier to squeeze in a workout on a busy day.

– Paul Healey, Managing Director, Hire Fitness

Ditch Grand Goals; Stack Small Daily Wins

Here’s my advice: forget those huge, overwhelming goals. They just don’t work. Focus on something small instead, like walking every day or just prepping one healthy meal. I’ve seen people who track these little wins actually stick with their new habits. It’s the small stuff, piled up over time, that makes the real changes happen.

– Dr. Tomer Avraham, Board-Certified Plastic Surgeon, Avraham Plastic Surgery

Record Meals and Review Weekly for Honesty

My suggestion for getting fit in the new year is simple, efficient: Record what you eat, and then review it weekly. Not to judge yourself, but to notice. I have been doing this for a few years now, and what has been most startling is not how much I eat, but how often I eat without realizing it. The act of writing something down, or logging it some way, makes you honest; and honesty is where real change begins.

– Chad Lipka, President | Marketing Director, North Shore Sauna

Skip the Wagon; Start Ridiculously Small for Consistency

There’s a passage in Stephen King’s The Shining where Jack Torrance, fighting his demons, describes sobriety as climbing aboard “the Wagon.” At first, it looks magnificent from the gutter spotless draped in bunting, pulled by brass bands and majorettes.

“You’re away from all the people who throw you nasty looks and tell you to clean up your act or go put it on in another town. From the gutter, that’s the finest-looking Wagon you ever saw, Lloyd my boy. “

But the deeper idea is that you are now part of a community that deems you “worthy” of their time. But once you’re on the wagon you see it is made up of : bare pine boards that give you splinters, hard pews instead of seats, and blank faces singing the praises of the wagon while someone demands you sing louder. Jack realizes the Wagon isn’t freedom, it’s a church with bars on the windows, and a prison for you.

This is exactly what happens every January with fitness. 

People see the fitness wagon rolling by. The parade of exercise programs and gym specials. Influencers at the head of the parade handing out the supplements and insisting you climb on up and sing the songs  of “no days off” and “no excuses,” demanding you push harder, restrict more, suffer better. 

What looks like freedom becomes its own kind of prison, and by February, most have jumped, fallen, or been kicked off and landed right back where we started.

The Alternative? Start so small that you feel ridiculous. You want to add cardio to your life? Put on your jam dance to it.  3:48 seconds of your day just became cardio. Nothing big, nothing planned. After that week, maybe add a second song. In your pajamas if you want.  

Don’t think it’s enough? Not enough for what? Who decided what “enough” is? The fitness industry? The people selling you programs and supplements? The wagon that thinks transformation requires suffering and wants your sweet sweet money?

The Wagon promises redemption through suffering if you’re not pushing yourself to the limit, you’re not really trying. It makes fitness into a moral issue. You’re either on the Wagon singing with the righteous, or you’re in the gutter with the failures.  But research is clear: consistency beats intensity every single time. Have a good time with low investment, you will keep doing it. While the person who treats it like an all or nothing punishment will eventually stop punishing themselves.   

King, Stephen. The Shining. Doubleday, 1977.

– Christopher Yeoman, Owner/ Operator, MyoBio Fitness

Your Fitness Plan Starts Right Now (Yes, Really)

Here’s the truth that all 13 experts agree on: getting fit doesn’t require suffering, perfection, or a complete life overhaul. It requires showing up consistently with something you can actually sustain.

Start small. Like, embarrassingly small. One song. One walk. One healthy meal. Track it. Schedule it. Find something you genuinely enjoy, not something that looks good on Instagram.

Hire a coach if you can afford it. Work out at home if that’s easier. Be kind to yourself when you miss a day. The people who succeed aren’t the ones who go all-in on January 1st and burn out by February. They’re the ones who pick one tiny habit and stick with it until it becomes automatic.

You don’t need to climb aboard some perfect fitness wagon. You just need to take the first step. Then another. Then another. 

What will your first small win be?