FamousAshleyGrant

If we’re all going to die anyway, shouldn’t we be as healthy as possible while we’re here? How mortality became my biggest fitness motivator.

Listen to the episode here…

Why Thinking About Death Finally Got Me in Shape

Mortality has been on my mind lately. I’ve had some losses. I’ve been having those existential moments where you wonder what we’re all doing here and what the point is.

And it hit me. Just six months ago, I wasn’t really living. I was surviving.

I was so out of shape that existing hurt. Getting up from a chair was painful. Walking to the bathroom was uncomfortable. I was just getting through the day instead of actually living it.

If We’re Going to Die Anyway

Here’s my message. If we’re all going to die eventually, shouldn’t we do everything we can to be as healthy as possible while we’re still here?

Shouldn’t we take care of ourselves so we don’t become a burden on others? So we don’t need help with basic tasks? So we can actually enjoy the time we have?

I felt like if I had kept going the way I was, I would have had a heart attack in just a few years. My doctor called me a ticking time bomb. That’s not an exaggeration.

Normal Blood Pressure for the First Time

I went to the doctor recently for something else. And she told me that for the first time in as long as I can remember, my blood pressure was normal.

Normal. That’s huge for me.

Six months ago, everything hurt. Just existing was painful. And I’m not exaggerating when I say that. Getting up from my chair hurt. Walking hurt. Standing hurt.

But the pain I feel now from working out is so much better than the pain I felt from just existing.

Choose Your Pain

You’re going to hurt either way. Your body is going to require something from you.

It’s either going to require the effort of sweat and discomfort now, or it’s going to require medications and doctor visits and limitations later.

I’d rather hurt from working my body than let it break down from sitting in a chair.

The hurt of neglect lasts forever. The hurt of exercise is temporary and gets easier.

Making My Body Last

With the years I have left, I want to make my body as fit as possible so I can handle those years. So I can feel strong. So I’m not worried about heart attacks or high blood pressure or needing medication.

I don’t want to just survive anymore. I want to live.

And I want that for you too.

Action Items

• Think about your future self 10 years from now
• Consider what your body will need from you either way
• Choose the temporary discomfort of exercise over permanent decline
• Make one healthy choice today that your future self will thank you for
• Remember that taking care of yourself now is taking care of yourself later

Working out 8-15 hours a week has people asking if I’m overdoing it. Here’s what the science actually says about exercise frequency and when it’s too much.

Listen to the episode here…

People Keep Asking If I’m Overdoing It

People have been asking me lately if I’m working out too much. They see me posting about my workouts throughout the week and they wonder if I’m overdoing it.

So I decided to dig into the science and find out what’s actually recommended.

What the Guidelines Say

Adults need a minimum of 2.5 hours (150 minutes) per week of moderate intensity aerobic activity. That breaks down to about 30 minutes a day, five days a week.

Alternatively, you can do 75 minutes of vigorous intensity activity like running instead of brisk walking.

On top of that, you also need muscle strengthening activities two or more days a week. These need to work all your major muscle groups. And these sessions aren’t supposed to count toward your 150 minutes of aerobic activity.

How Much Am I Actually Working Out?

I’ve been working out a lot more than the minimum. I’ve been working out as little as eight hours a week and as much as 15 hours a week.

Yeah, that’s way more than 30 minutes a day.

But is that bad for me?

What the Research Shows

Research shows that doubling up to 300 minutes per week (about five hours of moderate intensity activity) provides additional health benefits. This is where you start seeing substantial improvements in cardiovascular health, weight management, and disease prevention.

And I’m doing even more than five hours.

There’s No Universal “Too Much”

The big thing I kept finding is that there’s no universal “too much” as long as you’re making sure you’re getting plenty of nutrients and recovery time.

I’m not going to deny that I sometimes have a little bit of fatigue. I get tired. So I’ll use smaller weights sometimes.

But there’s nothing I found that says I’m working out too much. There’s no hard science saying this is harmful.

Athletes work out 10 to 20 hours a week and they’re fine.

Listening to My Body

As long as I’m not hurting myself, as long as I’m not feeling too fatigued, is there anything wrong with working out as much as I am?

I personally don’t think so.

It wouldn’t surprise me if I continue getting questions about whether I’m working out too much. Maybe I am. I’m not really sure.

This Season of Life

But right now in my current season of life, I am loving how much I’m working out.

Yes, I’m hurting sometimes. Yes, I’m feeling the pain sometimes.

But after so many years of a sedentary lifestyle, after so many years of not moving my body, I’m going to just ride this wave as long as I can stand it.

The Alternative Was Worse

Yes, there may come a point where I feel like I need to lower the amount of exercise I’m doing in a week. There may come a point where I feel like I am moving too much.

But right now, I’m going to keep riding this wave and enjoying as many workouts as I can get in.

I sat still for nearly two decades. I was barely active. I was packing on the weight and not doing anything about it.

When you do that and then you have your light bulb moment where you’re like “it’s time to make a change,” yeah, you might go a little extreme.

Finding What Works for Me

For me, it just feels like the right thing to do right now. I want to keep enjoying it.

Yes, I’m going to do everything I can to make sure I don’t get injured. I’m going to do everything I can to make sure I’m recovering properly and taking care of myself.

But I would rather do what I’m doing right now and continue doing it the way that I am because it’s so much better than the alternative.

More Energy Than Ever

I was just having this conversation yesterday. In the past six months, I have had more energy than I have in at least the last six years.

That’s worth a lot.

Action Items

• Don’t let other people’s opinions dictate your workout schedule
• Research what the actual guidelines are for exercise
• Listen to your own body, not just general advice
• Remember that more than the minimum can provide additional benefits
• Focus on how you feel, not just what the numbers say
• Make sure you’re recovering properly and getting enough nutrients
• Adjust when your body tells you to, not when others say you should

Modern sports medicine has flipped the old advice about resting when injured. Here’s what actually helps you heal faster, plus the modifications to keep training safely.

Listen to the episode here…

Rest Isn’t Always the Answer

Someone sent in a question that deserved its own episode. What do you do when you still want to work out but you have an injury?

This is timely for me because I actually dealt with a pretty painful injury recently. I bruised my tailbone.

Let me tell you, that was brutal. The most painful situation I’ve dealt with in a while.

And the entire time I had that injury, I did one thing over and over. I modified. Modified. Modified.

That’s my best answer. But I wanted to give you more than just that, so I did some research.

The Old Advice Is Wrong

Let’s bust a big myth first. Rest is not always the complete answer to dealing with an injury.

According to Yale Medicine, the old recommendation to avoid all activity has changed. Today’s approach is called load management. It focuses on protecting the injured area while still incorporating appropriate movement.

Johns Hopkins Medicine emphasizes that exercise actually helps your healing process. You just need to protect the injured area while keeping the rest of your body moving.

Think about it this way. If you have a shoulder injury, your legs don’t need a vacation.

Maybe you’re not moving your arm as much. But you’re still doing all the other movements. Your body can handle that.

The RICE Method Still Works (For the First Few Days)

For acute injuries like sprains or strains, Cleveland Clinic still recommends the RICE method for the first 48 to 72 hours.

Rest. Ice. Compression. Elevation.

But here’s what a lot of people don’t talk about. After those first few days, gentle movement actually becomes your friend.

Harvard Health notes that after the initial rest period, appropriate movement helps healing. WebMD says if pain and swelling haven’t improved in five to seven days, you might need to see a doctor.

But if you just have a sprain or strain, after 48 to 72 hours you might actually want to start reincorporating movement.

Four Key Modifications for Training With an Injury

If you have an injury but still want to get your workouts in, there are four modifications you can use.

Modification One: Reduce Your Load

Lower the weight. I do this all the time.

Anytime I feel like I’m risking an injury or I’ve already hurt myself, I go lighter. When I wasn’t feeling well, I dropped from eights and fifteens down to fives and tens.

You’re still getting the reps in. You’re still training. You’re just not working quite as hard. And that gives your body a chance to recover while you’re still moving.

Modification Two: Limit Your Range of Motion

Physical therapy research shows that most pain occurs at the end ranges of movement.

If squats hurt at the bottom, try box squats to three-quarters depth. You’re still training. You’re still getting the movement pattern in. But you’re not aggravating your injury.

Modification Three: Adjust Your Tempo

Slow down movements instead of having those explosive forces on your tissues.

According to rehabilitation specialists, this also improves your form and muscle memory. If fast movements hurt, slow them down.

Modification Four: Change the Exercise

You need to understand what you’re training, not just the exercise itself.

If you can’t do back squats, try split squats or lunges or step-ups. They train the same muscle groups and movement patterns. But they’re not aggravating your injury as much.

If you can’t do overhead presses, try landmine presses or incline pressing variations.

The point is to work the same muscles in a different way.

Tell Your Instructor

If you’re working out with someone, tell them about your injury. If you have an instructor or personal trainer, they should be qualified enough to give you modifications.

There’s one woman in my classes who can’t get down and do plank jacks. During plank jacks, the instructor tells her to do wall sits instead.

If I can’t do my squats, she’ll tell me to do a wall sit or some other exercise that still works those same muscle groups without making my injury worse.

It doesn’t mean you can’t keep working out. It just means you need to modify what you’re doing.

Movement Supports Healing

Here’s what the research shows. Maintaining appropriate physical activity during recovery actually supports your healing.

It improves blood flow. It helps you maintain muscle function. It keeps you from losing all your progress while you heal.

The key is to train around your injury, not through it.

Modification isn’t weakness. It’s smart training. Your goal during injury recovery is to maintain your gains while creating the best environment for healing.

When to Get Professional Help

When in doubt, consult your instructor, personal trainer, or physical therapist. They can create an individualized program based on your specific injury.

If pain isn’t improving after five to seven days, see a doctor. If it’s getting worse, see a doctor. If you’re not sure whether you should be working out at all, ask a professional.

But for most minor injuries, appropriate modification lets you keep training safely.

My Tailbone Experience

When I bruised my tailbone, I modified everything that put pressure on that area. Anything that required me to sit directly on it got changed.

I did more standing exercises. More wall work. More modified versions of floor exercises.

It sucked. But I still got my workouts in. And by modifying instead of stopping completely, I maintained my routine and my momentum.

That’s what matters. Stay active. Train smart. Give your body what it needs to heal.

Action Items

• For acute injuries, use RICE for the first 48-72 hours
• After initial rest, start incorporating gentle movement
• Use the four modifications: reduce load, limit range of motion, adjust tempo, change exercises
• Tell your instructor or trainer about any injuries so they can provide modifications
• See a doctor if pain doesn’t improve in 5-7 days or gets worse

Only have time for 3 workouts? Ashley shares how to structure them, reveals the surprising class she craves, and shares the moment everything clicked.

Listen to the episode here…

You Asked. I’m Answering.

You guys sent in some really great questions. And instead of giving you quick, surface-level answers, I wanted to take my time with these. Because these are the real questions people have when they’re starting or restarting their fitness routine.

So let’s get into it.

Three Workouts a Week: How to Get the Most From Your Time

Someone asked what they should do if they can only commit to three workouts per week. How do you structure that for maximum results?

Here’s what I’d do.

Choose workouts that hit your whole body. Don’t waste your limited time on programs that only work one or two muscle groups. You need full-body sessions.

That’s why I love low impact cardio and toning, plus Tabata. In those classes, we work everything. Every single body part gets attention. If I could only work out three times a week, I’d do two low impact cardio and toning sessions and one Tabata.

Now, maybe you can’t get to those specific classes. That’s fine. YouTube has tons of full-body workout videos. Some need no equipment. Some just need dumbbells. Some use resistance bands.

The key? Make sure at least one of your three workouts includes lifting. And before you roll your eyes, let me tell you why.

Why Weightlifting Actually Matters

I used to think dumbbells weren’t that important. Just another thing fitness people pushed for no real reason.

I was wrong.

When I started actually lifting weights regularly, I felt the difference. Your body responds to resistance training in ways that cardio alone just can’t replicate. You get stronger. Your metabolism changes. Your workouts improve across the board.

So if you’re only working out three times a week, make one of those sessions a strength day. Even if it’s just bodyweight exercises or light dumbbells. Do something that challenges your muscles.

My Current Training Week

Someone else asked what my typical week looks like right now.

Mondays I do Zumba and low impact cardio. Tuesdays are low impact cardio plus abs and booty work. Wednesdays are my rest days, but I mean active rest. I’m stretching and walking. Not sitting on the couch all day.

Thursdays I do Tabata and another stretch class. Fridays and Saturdays are Zumba and low impact cardio and toning again.

This week looks different because my favorite instructor has been covering extra classes. And yeah, I’ve been taking advantage of that. But the schedule I just described is my normal routine.

The Moment Everything Changed

Here’s a question I loved. How has your approach to fitness changed over the past few months, and what made you shift your thinking?

The honest answer? It was a lightbulb moment.

On July 14th, my instructor Rhonda said something to me. “Everyone is busy, but it’s a choice.”

I’d heard her say variations of that before. But for some reason, that day it clicked. I’d been working out off and on for over a year and a half at that point. Always finding reasons why I couldn’t fully commit. Always busy with something else.

But the truth was, I wasn’t doing what I needed to do to make the changes I wanted to make.

When Rhonda said that and it finally hit me, I heard it. Really heard it. And I made the decision right then to change.

That’s what shifted my thinking. I drew my line in the sand.

If You’re Thinking About Starting

If you’re considering starting a fitness routine, really examine your life first. Look at what your current life actually looks like. What’s going on? What’s taking up your time and energy?

Then make the decision. For yourself. Not for anyone else.

When you show up for yourself and commit to doing this for you, everything shifts. But here’s the thing. You have to keep making that decision over and over until it becomes a habit. Until it becomes something you just do without thinking about it.

Then you keep going.

The Biggest Mistake People Make

What’s the most common mistake you see people making when they first start their fitness routine?

Not committing.

If you say you’re going to start working out and then the very next day you don’t show up, you’re not all in. You haven’t actually committed.

I had to learn this about myself. Sure, I said I was going to work out. But until I got serious enough to put it in my calendar, to make a plan every single week, to actually show up every single week, I wasn’t really committed.

Some people will tell you the biggest mistake is going too hard too fast. And yeah, that can be a problem. But in my opinion, the bigger issue is people not actually committing in the first place.

If you’re serious, commit and show up. That’s it.

From Dreading It to Craving It

Someone asked what physical activity I used to dread but now actually look forward to.

Tabata.

I cannot believe I’m saying this. I used to absolutely dread Tabata. I didn’t understand why so many people said it was their favorite. It felt too intense. Too hard. Too much.

But now? I actually look forward to it.

One of the women I work out with explained why Tabata is her favorite. Because it works your whole body, she feels like she gets the most value out of her workout effort compared to any other class.

And I get that now. I really do.

Don’t get me wrong. Zumba is still my favorite. That’s the hill I’ll die on. I’ve loved Zumba forever. Even back when I lived in Tampa, it was always the class I tried to attend because I love to dance.

But in terms of actual physical training and real results? Tabata has become my go-to. I love that low impact cardio and toning includes some Tabata rounds too.

The fact that I now look forward to something I used to dread shows how much has changed.

The Twenty Pound Dumbbells

Last question. Someone asked when I’ll finally pick up those twenty-pound dumbbells that have been haunting me.

Here’s the truth. I am using the twenties occasionally now. I’m just not fully committed to using them every single time yet.

My goal is to be using the tens and twenties as my regular weights within the next month or so. Tens for my light weight. Twenties for my heavy.

But if I don’t feel strong enough, I won’t push it. There have been a couple of classes recently where I wasn’t feeling well and I went back down to the fives and tens. I just couldn’t handle the fifteens those days.

And apparently that’s normal. There will be days when you feel weaker. Days when the heavy weights just aren’t happening.

My plan is to be reaching for the tens and twenties by March. That’s my goal.

Why I’m Doing This

I don’t want these episodes to be too long. But I really appreciate you guys sending in questions. Thank you.

Keep sending them. I’d love to do more of these where I’m just being honest about what I’m experiencing and what I’m going through.

One thing I see too often with fitness podcasts is people just cramming information down your throat. All the reasons you need to be working out. And yes, those things are true.

But what inspires me? What gets me excited? Hearing real accounts of what people are actually going through.

When more people talk about the truth, the better. So thank you for these questions.

Action Items

• If you only have three workouts a week, focus on full-body programs
• Include at least one strength training session per week
• Make the decision to commit, then keep making that decision daily
• Put your workouts in your calendar like any other appointment
• Start with something you might dread – it could become what you crave

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