Think getting older is the reason you’re slowing down? Think again. Certified health coach and personal trainer Dean Walters of Aging Boldly makes a compelling case that the real culprit isn’t age. It’s inactivity.
Listen to the episode here…
The Truth About Getting Older and Getting Slower
Most of us assume that slowing down is just part of aging. That at a certain point, your body starts to fail and there’s not much you can do about it.
Dean Walters wants you to know that’s not the whole story.
Dean is a certified integrative nutrition health coach and personal trainer who specializes in older adults and corrective exercise. He runs Aging Boldly and has spent years working with people who want to stay active, capable, and independent as they get older.
His message? Aging is not the problem. Inactivity is.
What Happens to Your Body After 30
Here’s something worth knowing. After we hit 30, we all start losing muscle and power if we don’t actively work to maintain it.
That loss isn’t about how you look. It’s functional. It’s about whether you can get off the floor if you fall. Whether you can catch yourself on a curb. Whether you can carry your groceries, climb stairs, travel, and keep up with the people you love.
Muscle is what makes all of that possible. And movement is how you protect it.
The Number One Fear People Over 60 Have
Dean shares something that might surprise you.
The number one fear he hears from people over 60 isn’t death. It’s needing help.
Nobody wants to lose their independence. Nobody wants to rely on others to do the things they used to handle themselves. And the good news is that consistent movement is one of the most powerful ways to protect that independence.
Your strength, your balance, and your mobility are what keep you in charge of your own life.
Three Big Reasons Movement Matters as You Age
Dean breaks it down into three clear areas.
Independence. Staying strong and mobile means staying in control of your daily life. You can do the things you want to do without asking for help.
Resilience. Life throws curveballs. Illness, falls, surgery, stress. Stronger people recover better. Movement helps build a bigger reserve in your body so that when hard things happen, you bounce back instead of staying down.
Better health markers across the board. Older adults who move consistently, especially with resistance training and brisk walking, tend to have better blood sugar, better blood pressure, better sleep, better mood, better balance, better focus, and less joint pain over time. That’s not magic. That’s biology responding to a signal. Movement is the signal.
You Don’t Have to Become a Gym Person
This is important, especially if the word “gym” makes you want to close this tab.
Dean is very clear. You don’t need to become a gym person. You need to become a daily movement person.
There’s a difference. A gym person has a membership, a schedule, and a routine built around going to a specific place. A daily movement person just makes sure their body moves every day, in whatever way works for them.
That’s a much more accessible goal for most people.
What a Simple, Repeatable Plan Looks Like
Dean recommends keeping it straightforward. Walk most days. Strengthen your muscles two or three times a week. And practice balance like it’s a skill, because it is.
That’s it. No extreme programs. No complicated plans. Just consistent, intentional movement built into your regular life.
Ashley’s Personal Story: A Fall That Could Have Been Much Worse
Ashley shares something real in this episode. About a month before recording, she slipped on ice and hit the ground hard.
She was sore for a couple of days. But she was okay.
And she believes it could have been so much worse if she hadn’t been moving her body consistently for the previous six months. She had more strength, more stability, and more resilience than she would have had otherwise.
That’s exactly what Dean is talking about. Movement builds a buffer. It gives your body something to fall back on when things go wrong.
It’s Never Too Late to Start
Whether you’re in your 40s, 50s, 60s, or beyond, the best time to start moving is right now.
If you can get outside, go for a walk. If you can’t, move inside your house. Do something. Anything. Even five or ten minutes of intentional movement every day starts building that reserve Dean talks about.
You don’t have to run a marathon. You don’t have to lift heavy weights. You just have to move.
Action Items
Start walking most days, even if it’s just 10 to 15 minutes
Add two days of strength or resistance work to your week, even bodyweight exercises count
Practice balance on purpose, try standing on one foot while you brush your teeth
Think of movement as protection, not punishment
Share this episode with someone you love who hasn’t started moving yet
Dropping pant sizes doesn’t automatically fix how you feel about what you see in the mirror. Here’s what’s actually helping instead.
Listen to the episode here…
The Mirror Hasn’t Caught Up Yet
People keep asking me how I feel now that I’m losing weight. They want to know if I’m excited about the smaller pant sizes. If I’m thrilled about the changes.
And I get why they ask. From the outside, it looks like things are going great. And in a lot of ways, they are.
But here’s the honest truth. I still look in the mirror and see the formerly fat girl staring back at me. Even after dropping two or three pant sizes, the reflection hasn’t caught up with the reality. And that’s a hard thing to admit.
Weight Loss Doesn’t Automatically Fix How You See Yourself
This is something nobody really talks about. People assume that once you start losing weight, you’ll automatically feel amazing about your body. That confidence just shows up with the smaller clothes.
It doesn’t work like that. At least not for me. Not yet.
I recorded this episode on Valentine’s Day, and I was thinking a lot about love. Specifically, self-love. And I realized that I’m not there yet. I don’t love my body the way I want to. But I am working on it. And I think that matters more than pretending I’ve figured it all out.
Where the Confidence Is Actually Coming From
Here’s what’s interesting. The self-love I do feel right now? It’s not coming from the scale or the mirror. It’s coming from what my body can do.
Every time I finish a rep that felt impossible, I feel it. Every time I push through a workout that nearly broke me, I feel it. Every time I do something physically that I couldn’t do a few months ago, that’s when I love my body the most.
I’m stronger than I’ve ever been. I’m more flexible than I’ve ever been. And those things are building my confidence in ways that a number on a scale never could.
Fitness Is Unlocking More Than Physical Changes
This is the part I wasn’t expecting. As I started taking care of my body, my brain started opening up too. Old stuff I had buried for years started coming to the surface. Mental stuff. Emotional stuff. Trauma I had been ignoring.
And it makes sense when I think about it. When your body is struggling, you can only focus on so many things at once. But now that the physical side is getting handled, there’s room to finally face the rest of it.
Working out has become the one time where everything gets clear. My brain opens up. And yeah, sometimes what surfaces hurts. But I’m grateful for it. Because I’m finally strong enough to face it.
Why Treating Yourself Better Changes Everything
I spent a lot of years not treating my body well. I wasn’t paying attention to what I was eating. I wasn’t moving. I wasn’t being mindful of any of it.
Now that I am, I’m starting to give myself more grace. Things that used to really bother me don’t hit as hard anymore. I’m not all the way there, but I’m closer than I’ve ever been.
And that’s the thing about self-love. It doesn’t show up all at once. It builds. Slowly. One workout at a time. One healthy choice at a time. One moment of grace at a time.
The Best Valentine’s Gift You Can Give Yourself
Forget the chocolates and flowers for a second. The best gift you can give yourself is to start working on your health. Seriously.
You deserve a life of movement. You deserve a life of mobility. And if you’re not moving your body right now, please start. You are the most important project you will ever work on.
I’m not saying this from some high horse where I’ve got it all figured out. I’m saying this as someone who is still in the thick of it. Still working. Still figuring it out. Still showing up.
Episode Highlights
Ashley gets honest about still seeing her old self in the mirror even after losing multiple pant sizes. She talks about how her confidence is coming from getting stronger, not from the scale. She shares the unexpected connection between getting physically fit and being able to process buried emotional and mental struggles. And she encourages listeners to start moving their bodies as the ultimate act of self-love.
Action Items
Stop waiting to feel perfect before giving yourself credit for your progress
Pay attention to what your body can do, not just what it looks like
Give yourself grace for the days when the mirror feels like a liar
If you haven’t started moving your body, start today
Remember that self-love is built through action, not waiting for a number on the scale
If you’ve been doing more cardio and still not seeing the results you want, this episode is for you. Fitness expert Dr. Anne Brady explains why strength training, not cardio, is what your body actually needs after 40.
Listen to the episode here…
More Cardio Isn’t the Answer
If you’ve ever thought “I just need to do more cardio to lose weight,” you’re not alone. A lot of people think that way.
But Dr. Anne Brady, a fitness expert with a PhD with UNCG Kinesiology, says that if you’re in your 40s and trying to lose weight and get healthy, cardio isn’t your best investment. Strength training is.
That might not be what you expected to hear. But once you understand why, it makes total sense.
Here’s the thing about muscle that most people don’t realize. Muscle is metabolically active. That means it burns calories even when you’re not working out.
The more muscle you have, the more your body naturally burns throughout the day. That makes losing weight easier and keeping it off more realistic long-term.
Cardio burns calories while you’re doing it. Strength training builds muscle that burns calories around the clock. That’s a significant difference.
What Strength Training Actually Means
If the words “strength training” conjure up images of powerlifters or intimidating weight rooms, let’s clear that up right now.
Strength training simply means working your muscles against resistance. That includes bodyweight exercises like squats and push-ups. It includes dumbbells, kettlebells, or machines. It doesn’t have to be complicated. It doesn’t have to be heavy.
The key word Dr. Brady uses is consistency. Two to three times a week, every week. Not a quick 12-week program you abandon. Just regular, manageable sessions that challenge your muscles in a way that works for you.
It’s About So Much More Than Weight Loss
Muscle isn’t just about metabolism and burning calories. It’s about function.
Dr. Brady makes this point clearly. Muscle is what lets you carry groceries, climb stairs, get up off the floor, keep up with your kids or grandkids, and move through your life without fear or injury.
In your 40s, protecting that function is everything. You want to stay capable and strong for decades to come. Strength training is how you do that.
The Other Benefits of Lifting Weights
Beyond weight loss and function, Dr. Brady highlights several other reasons strength training matters.
It improves how your body handles blood sugar. It supports better energy levels. It helps regulate the hormones that influence hunger and stress. And as you get stronger, every other type of movement, including cardio, gets easier.
Strength training makes your whole fitness life better. Not just the part where you’re lifting weights.
Where to Start If You’re Brand New
Dr. Brady has simple advice for beginners. Focus on frequency before intensity.
Start with two full-body sessions per week. Include exercises that work both your upper and lower body. Make it feel routine before you start pushing yourself harder. Then, once you’re comfortable, you can add heavier weights, more reps, or more complex movements.
Consistency comes first. Intensity comes later. That’s the whole plan.
Ashley’s Story: From Dumbbell Avoider to Dumbbell Lover
Ashley admits in this episode that she absolutely did not want to lift weights when she started her fitness journey. Her instructor Rhonda wasn’t sure she’d ever get Ashley to pick up a dumbbell.
But she did. And now she’s working toward those 20-pound dumbbells.
More than that, she says that including strength training has made a real difference. She feels stronger. She has more endurance. Her overall fitness has improved in ways she didn’t expect.
If Ashley could go from actively avoiding weights to genuinely loving them, there’s hope for all of us.
The Simple Framework to Get Started
Dr. Brady wraps things up with clear, no-fluff advice.
Start simple. Stay consistent. Build from there.
Two or three strength sessions per week. Full-body movements. Work muscles in both upper and lower body. Once that feels like routine, increase the challenge.
That’s the whole plan. No extreme programs. No complicated schedules. Just showing up and doing the work, a couple of times a week, every week.
Action Items
Aim for two to three strength training sessions per week
Start with bodyweight exercises if you’ve never lifted before, squats, lunges, push-ups, and rows are great starting points
Focus on building the habit first, worry about intensity later
If you have access to dumbbells, start light and increase gradually
Remember that any strength work is better than none
Beyond Curb Appeal: The Complete Guide to Strategic Landscape Design
A landscape does more than catch the eye. It tells a story, reinforces a brand, and shapes how people feel long after arrival. In professional markets where every detail matters, a design that goes beyond curb appeal can boost property value, support identity, and deliver memorable experiences. By applying core landscape design fundamentals and landscaping guidelines, you can craft outdoor spaces that engage users and yield lasting returns.
This article covers the complete landscape design process, including:
Defining a clear purpose and narrative to guide every choice
Conducting a site analysis that aligns environmental factors with your vision
Mapping visitor movement, mood, and spatial sequencing
Applying landscape design principles for visual impact and functionality
Introducing multi-sensory features like scent, sound, and layered lighting
Planning phased installation, maintenance, and sustainability for long-term value
Ready to build a landscape narrative that drives real value? Let’s begin with defining purpose and story elements.
Defining Purpose and Landscape Narrative
A clear purpose and narrative theme shape the concept of landscape design, guiding every choice and aligning the environment with brand identity and emotional goals. These core concepts of landscape design draw from landscape design fundamentals to weave natural elements, architectural features, and planting schemes into a cohesive story. Defining this early ensures the space communicates intended messages and evokes targeted feelings.
Identifying stakeholder goals
Begin with structured interviews and workshops involving owners, tenants, branding teams, and community members. Gather priorities such as corporate identity, cultural stories, sustainability aims, and desired user emotions. This process sets measurable objectives for the design narrative.
Crafting a guiding concept
Translate stakeholder insights into a guiding concept, one of the essential concepts for landscape design. This concept defines spatial layout and material selections, outlining visitor experiences from arrival through key pathways. Use symbolic elements, such as plazas for gathering, meandering routes for discovery, or water features to suggest renewal. A strong concept weaves form and function into an engaging landscape experience.
Conducting Site Analysis and Environmental Assessment
A thorough site analysis is a critical step in the landscaping design process. It ensures the finished design meets functional needs and narrative goals. Document topography, soil, climate, vegetation, and existing structures to craft a landscape that thrives and tells a story.
Topography and drainage
Map slopes, contour lines, and natural runoff channels
Test soil texture and structure for plant selection
Map sun exposure zones: full sun (6–8 hours), partial shade (4–6 hours), deep shade
Observe drainage patterns during rain events
Existing vegetation and built context
Inventory native and adaptable plants to retain healthy specimens
Identify stressed or hazardous trees for removal or professional care
Built context and special features
Map patios, driveways, utilities, and overhead lines
Document rock outcrops, historic paths, terraces, or streams for narrative use
A thorough environmental assessment minimizes surprises, reduces installation costs, and aligns the design with real conditions. It also ensures the narrative unfolds naturally within the landscape.
Mapping User Experience and Spatial Sequencing
Effective spatial sequencing shapes how visitors move through a landscape and experience its narrative. Use zoning, pathways, and transitions that guide sight, mood, and flow.
Zoning outdoor rooms
Design distinct outdoor rooms following landscaping guidelines to improve legibility and comfort. Define each zone with plantings, paving, and furniture. Use clear but inviting boundaries and transitional buffers to guide movement and frame views.
Living area: seating and focal planting
Circulation zone: clear open routes
Garden niche: intimate retreat
Pathways and sightlines
Paths serve both as connectors and narrative tools. Align walkways with focal points and use gentle curves to reveal scenes in stages. Frame views with arches or hedges and vary material and width to denote hierarchy.
Use gentle slopes for elevation changes
Maintain clear views to focal landmarks
Introduce steps or ramps at thresholds
Include low-level lighting and subtle signage for safe wayfinding at night.
Emotional sequencing
Plan a sequence of moods to sustain interest. Start with an arrival zone that sets the tone, move through active areas, then offer a pause in a quiet grove. Culminate with a strong focal feature like a sculpture or water element. Use contrast in color, texture, sound, and scent to signal shifts. This ebb and flow creates a deliberate and memorable journey.
Applying Landscape Design Principles for Impact
Using established landscape design principles improves visual interest, user flow, and narrative strength. Core principles of landscaping design, such as balance, scale, unity, and contrast, help shape memorable outdoor rooms that guide visitors and support usability. Understanding each principle of landscape design allows you to make intentional choices that enhance both form and function.
Balance and scale
Balance creates visual stability. Use symmetrical layouts for formality or asymmetrical for a relaxed feel. Scale ensures elements feel right in context:
Match hardscape to plant proportions at human scale
Relate vertical features like trees or pergolas to surrounding structures
Unity and cohesion
Unity ties distinct areas into a cohesive whole. Repeat materials, colors, and plant forms to connect outdoor rooms. Limit a cohesive palette to three or four hues, repeat textures in paving or furniture, and simplify maintenance while reinforcing narrative flow.
Contrast and focal points
Contrast introduces interest and directs attention. Vary height, color, and texture to define focal points. For example, place a specimen tree against a low hedge or situate a sculpture at a path intersection as a visual anchor. These accents help visitors orient and deepen engagement.
Incorporating Multi-Sensory and Experiential Elements
Landscapes that engage more than sight leave lasting impressions. Apply landscape design fundamentals to combine texture, scent, sound, and lighting into a fully immersive environment.
Scented plantings
Select shrubs and perennials that offer fragrance across seasons:
Viburnum × burkwoodii and Korean Spice viburnum for spring blooms
Tea olive and mockorange for citrusy and gardenia-like scent from spring to fall
Summersweet for shade, with honeysuckle-like blooms that attract pollinators
Water features and acoustics
Tailor fountain flow rates and basin shapes to adjust water sounds. Designed streams or cascades can mask urban noise and improve perceived safety. Vary flow geometry to emphasize calming white noise or gentle trickles.
Lighting and ambiance
Layer ambient, accent, and pathway fixtures in warm or cool color temperatures. Use warm uplights to highlight focal plants and cool pathway lights to enhance perceived comfort. Thoughtful lighting guides movement and evokes emotion after dark.
Implementation, Maintenance, and Sustainability
Breaking a complex landscape project into phases helps manage budget and maintain design intent. Each phase should build on the last, aligning with sustainability goals.
Phased installation plan
Build a multi-year rollout by establishing critical infrastructure first: grading, drainage, and utilities. Assess needed electronics for lighting, irrigation control, and sensor integration. Create a design program checklist that maps privacy screens, windbreaks, and focal areas based on property lines, slope contours, sun exposure, and existing vegetation. Allocate budgets by phase for site prep, planting, hardscaping, and contingency.
Sustainable materials
Choose locally sourced or recycled hardscape materials to reduce transportation energy. Use permeable interlocking pavers and stormwater features like rain gardens, swales, or rain barrels to control runoff and support wildlife. Incorporate drought-tolerant natives to cut irrigation, fertilizer, and pesticide needs.
Efficient water management
Group plants with similar moisture needs
Install drip irrigation and rain harvesting systems
Compost yard trimmings on-site to enrich soil and reduce waste
Maintenance best practices
Train teams on pruning cycles, disease monitoring, and chemical-free pest controls to extend plant life and protect design integrity. Establish seasonal workflows for mulching, irrigation checks, and erosion inspection. Regular reviews of plant health and system audits help preserve both function and beauty. Many professional landscape and facilities teams now rely on specialized pest control business software, such as Field Routes, to streamline inspections, track treatments, and document compliance while protecting plant health without disrupting the overall design intent.
Measuring Value and ROI Beyond First Impressions
A strategic landscape design that follows landscaping guidelines delivers value that grows over time. Beyond curb appeal, track metrics that link design to financial and brand objectives.
Value metrics
Property value uplift via hedonic pricing models, broker appraisals, and sale comparisons
Brand reinforcement through customer recall surveys, digital mentions, and social media sentiment
User engagement measured by foot traffic counts and dwell time in key zones
Resource efficiency using water and energy metrics per CalWEP Volume II framework
Compare baseline and post-installation data to set KPI targets that demonstrate long-term returns.
Feedback and adaptation
Use post-occupancy evaluation to gather user insights. Deploy satisfaction surveys and observational studies to spot design gaps. Apply adaptive feedback loops to refine plant choices, seating layouts, and lighting schemes. Training programs like eCornell’s Landscape Design With Woody Plants certificate can help teams master KPI tracking and continuous improvement. Document findings in concise reports to support stakeholder buy-in and guide future investments.
Conclusion
A well-planned landscape does more than catch the eye on arrival. It tells a story, reinforces your brand, and creates lasting value in multiple ways. By following the principles of landscape design and landscape design fundamentals outlined above, you can create outdoor spaces that engage visitors, support sustainability, and deliver measurable returns.
Key takeaways:
Define a clear purpose and narrative theme to guide every choice
Conduct a detailed site analysis of topography, soil, microclimates, and existing features
Map visitor movement and mood through zoning, pathways, and emotional sequencing
Apply landscape design principles, balance, scale, unity, and contrast, to shape memorable outdoor rooms
Introduce multi-sensory elements like scented plantings, water features, and layered lighting
Plan phased installation, choose sustainable materials, and implement proactive maintenance for long-term performance
Track value with property, brand, and resource metrics, and use adaptive feedback loops
By integrating these strategies into your landscape design process, you transform a simple yard into a dynamic environment that supports your goals and grows in value over time. Start today to shape a space that makes an impact beyond its first impression.
About the Author – Ellie Williams
Ellie Williams studied at Miami State University and majored in Marketing with a minor in creative writing . She enjoys doing freelance writing on general business, wellness, and lifestyle tips. During her free time she enjoys catching up with friends and family or attending local events.
If your workouts feel like punishment, it might be time to rethink your whole approach. Certified Zumba and fitness instructor Gail Lazarus joins the show to make a simple but powerful case: joy is the missing ingredient in most fitness routines.
Listen to the episode here…
The Fitness Strategy Nobody Talks About
Ask most people what it takes to lose weight and they’ll say something like work harder, eat less, be more disciplined. Those things get talked about constantly.
Joy? Not so much.
But Gail Lazarus, a certified Zumba and fitness instructor with over nine years of experience helping women build sustainable workout habits, says joy might be the most powerful fitness tool you’re not using.
And honestly? She’s onto something.
What Gail Says About Joy and Movement
Gail’s message is simple. When movement feels good, you’re far more likely to keep doing it.
That sounds obvious when you say it out loud. But think about how many workout plans are built entirely around things people dread. Early morning runs they hate. Gym machines that bore them to tears. Diets that make them miserable.
Is it really a surprise those plans don’t stick?
Gail has watched clients shift from “I know I should exercise” to “I get to move today.” That mindset shift, she says, is often where lasting change actually begins.
Consistency Matters More Than Intensity
This is one of the most important things Gail shares in this episode, and it’s worth repeating.
Consistency matters far more than intensity as we get older.
You don’t need to kill yourself in every workout. You don’t need to push to the point of exhaustion. What you need is to keep showing up. And you will only keep showing up if you actually like what you’re doing.
A moderate workout you enjoy four times a week will always beat an intense workout you dread and eventually quit.
What to Do If You’ve Never Enjoyed Exercise
Not everyone grew up loving movement. That’s okay.
Gail’s advice for people who feel discouraged or have never really liked exercise is to start small. Don’t try to go from zero to five days a week at the gym overnight. Try something gentle first. Experiment with different types of movement until something clicks.
And add music. Gail calls music a powerful tool because it can literally change how a workout feels. Uplifting music boosts your mood and makes exercise feel easier. It puts some pep in your step, as she puts it.
Ashley’s Take: Why She Chose Group Fitness
Ashley, the host of More Movement Please, completely agrees with Gail’s message. And she speaks from personal experience.
Ashley tried a lot of different ways to get fit before she found what worked for her. Treadmill sessions. Racquetball. Pickleball. None of it clicked.
What finally worked? Group fitness. Zumba specifically.
She loves the energy of working out with other people in the room. She loves the music her instructor plays so much that the songs get stuck in her head for days. She shows up because she genuinely wants to be there.
That’s the point. That’s what joy does for a fitness routine.
How to Find Joy in Your Own Workouts
You don’t have to love Zumba. You don’t have to love anything that Ashley loves. The goal is to find what works for YOU.
Here are some questions worth asking yourself:
Do I prefer working out alone or with other people? Do I like music, podcasts, or silence when I move? Do I enjoy being outdoors or do I prefer an indoor space? Have I ever done something active that felt fun, even if it wasn’t “a workout”?
Your answers matter. They’ll point you toward the type of movement you’ll actually stick with.
What Happens When You Stop Dreading Your Workouts
When you find movement you enjoy, a few things happen.
You start looking forward to it instead of dreading it. You stop skipping it. You stop white-knuckling your way through it. And because you keep showing up, you start seeing real results over time.
That’s the whole thing. Joy leads to consistency. Consistency leads to results. Results keep you going.
You Can Still Enjoy Movement Even When It’s Hard
Ashley makes a great point in this episode that’s worth highlighting. You can be in pain and still be having fun. A hard workout doesn’t have to be a miserable workout.
The results you get from movement you enjoy are absolutely worth the effort. And when the effort feels connected to something you genuinely like, it stops feeling like such a sacrifice.
Action Items
Think about what types of movement you’ve actually enjoyed in the past, even if it didn’t feel like “real” exercise
Try one new type of movement this week that sounds fun rather than just effective
Add music to your next workout and notice how it changes the experience
If you’ve been forcing yourself through workouts you hate, give yourself permission to stop and try something different
Ever had a dumbbell slip out of your sweaty hands and smack you? That moment changed the way I pack my gym bag forever. Here’s every item I carry and why.
Listen to the episode here
Everything in My Gym Bag (And Why It’s There)
You know those “what’s in my bag” trends on TikTok and Instagram? Someone asked me to do one. And I figured, why not? Transparency is kind of my thing.
Some of these items might surprise you. Others will make you think, “Yeah, that tracks.” But every single thing in my bag is there for a reason. Most of them are there because I learned the hard way that I needed them.
Weightlifting Gloves (Because Dumbbells Are Dangerous When Slippery)
Let me paint a picture. I was in class, trying to go heavier with the weights for the first time. My hands were sweaty. The dumbbell slipped. It hit me.
That was the day I drove straight to the store and bought lifting gloves. When you’re working out, you sweat. A lot. And slippery weights are a safety issue, not just an inconvenience. Now I wear gloves every single time I lift. No exceptions.
If you’re lifting weights of any size, gloves are worth the investment. They give you a better grip and help prevent calluses too.
Two Water Bottles (Yes, Two)
I always carry two drinks with me. One is plain water. The other is currently filled with organic strawberry Gatorade for recovery.
Here’s the thing though. I’m about to run out and I can’t find it on Amazon anymore. So if you have a favorite recovery drink, I’m all ears. Hit me up on social media. I’m Famous Ashley Grant pretty much everywhere.
Staying hydrated during a workout matters more than most people realize. Water keeps you going. A recovery drink helps you bounce back. Having both on hand means I’m covered no matter what.
Granola Bars (The Dizzy Spell Fix)
I recently had a scary moment during a workout where I got really dizzy. When I looked into it, the most common causes were dehydration and not having enough calories in your system.
So now I keep granola bars in my bag. Are they the healthiest granola bars on the shelf? Probably not. But they serve their purpose. If I start feeling lightheaded, I have something quick to eat before it becomes a bigger problem.
This is especially important if you’re someone who works out in the morning before eating, or if you tend to skip meals. Your body needs fuel to move.
Knee Braces (Protecting Old Injuries)
I hurt my knee when I was younger. Getting overweight made it worse. A lot worse. Eventually, my other knee started giving me problems too because of the extra weight I was carrying.
Now I always keep knee braces in my bag. I don’t wear them for every class, but they’re there if I need them. Certain moves can make my knees angry, and I’d rather be prepared than push through pain that could lead to a real injury.
If you have any old injuries or joint issues, keeping a brace in your bag is a small thing that can make a big difference in how safely you work out.
Tissues, Gum, and Mints
Tissues because you just never know. Sometimes you need one. That’s it. That’s the whole reason.
Gum and mints are for those moments when I don’t want to chug water but I need something to keep my mouth from drying out mid-workout. Sometimes you just need a little something without adding more liquid to your stomach while you’re moving around.
My Wallet and Keys
This seems obvious, but hear me out. My wallet has my ID and the key tag I need to check in at the gym. Without it, I’m not getting in. My keys get me to and from the gym. Both live in the bag so I’m never scrambling to find them on my way out the door.
Hand Lotion (Yes, Really)
Weightlifting gives you calluses. That’s just a fact. And while calluses prove you’ve been putting in the work, keeping your hands soft afterward is still nice. A little hand lotion goes a long way.
Soft-Soled Shoes for Zumba
This one took me a while to figure out. For most of my gym classes, I wear regular tennis shoes. But Zumba is different. Zumba has a lot of sliding, turning, and quick footwork. My regular shoes were gripping the floor too much, and I kept getting stuck during certain moves.
So I bought a pair of soft-soled shoes specifically for Zumba. The difference was immediate. I could actually slide across the floor the way you’re supposed to. If you take any kind of dance fitness class, the right shoes matter more than you might think.
A Hairbrush and Hair Ties
I have longer hair, and I always work out with a ponytail. But certain moves, especially ones with dumbbells or a bar, can wreck your hair situation in a hurry. I’ve had to completely redo my ponytail between classes more than once.
I also keep extra hair ties because my gym buddies have needed them. You’d be surprised how often someone in class asks, “Does anyone have a hair tie?” I always do. You can get a pack of twenty for about a dollar fifty. It costs almost nothing to be the person who saves someone else’s workout.
My Podcast Microphone
Here’s the one that might surprise you. I keep my recording microphone and phone adapter in my gym bag at all times. I record this podcast in my car, usually on my way to or from the gym. Ideas hit me during or after a workout, and I want to capture them while they’re fresh.
If you’re a content creator of any kind, you know how fast ideas disappear if you don’t act on them. Having my equipment ready means I never miss a moment of inspiration.
Why Your Gym Bag Matters
Packing your gym bag the right way removes barriers between you and your workout. When everything you need is already in the bag, you don’t have excuses. You don’t have to think about it. You just grab it and go.
This is true whether you’ve been working out for years or you’re just getting started. Having the right stuff on hand makes showing up easier. And showing up is the hardest part.
A Note for Beginners
You don’t need everything on this list to start working out. You really don’t. A water bottle, comfortable clothes, and a pair of shoes will get you through your first few weeks just fine.
But as you keep going, you’ll figure out what you need. Maybe it’s gloves because the weights are slippery. Maybe it’s a knee brace because your joints are talking to you. Maybe it’s a granola bar because you realized you can’t work out on an empty stomach.
Your gym bag will grow with you. Let it.
Want to Be on the Podcast?
I’m looking for voice notes from listeners. If you’re on your own fitness path and want to share what you’re going through, what’s working, or what you’re struggling with, I would love to hear from you.
And if you’re a fitness trainer, instructor, personal trainer, registered dietitian, or nutritionist, I want to hear from you too. I’d love to feature tips and ideas from people who are helping others get in shape.
You can also find me on social media at Famous Ashley Grant on Facebook and Instagram. On X, I’m @AshleyisFamous. Search Famous Ashley Grant and you’ll find me.
Action Items
Pack your gym bag the night before so it’s ready to grab and go
Keep a water bottle and a small snack in your bag at all times
If you lift weights, invest in a pair of workout gloves
Carry a knee brace or any joint support you might need for old injuries
If you take dance fitness classes like Zumba, look into soft-soled shoes
Keep extras like hair ties on hand for yourself and your gym friends
Don’t overthink it if you’re just starting out. Start simple and add items as you figure out what you need
For decades, we’ve been told 10,000 steps a day is the gold standard for health. Turns out, that number came from a 1960s marketing campaign, not science. Here’s what you actually need to know.
Listen to the episode here…
The Truth About 10,000 Steps
Ten thousand steps a day. You’ve heard it a million times. It’s been the magic number for fitness tracking since pedometers became popular.
But here’s the thing. That number? Completely made up.
Dr. Milica McDowell breaks it down in this episode. The 10,000 step target came from a 1960s Japanese pedometer marketing campaign. Not from science. Not from health research. From marketing.
After the 1964 Olympics in Tokyo, a fitness craze swept Japan. Companies started selling pedometers to capitalize on the trend. These early pedometers could only count up to 10,000 steps, so they were named accordingly.
That limitation became the goal. And decades later, we’re still chasing a number that was never based on actual health recommendations.
What Science Actually Says
Current research tells a different story.
If you’re over 60, aim for 7,500 steps per day. If you’re under 60, shoot for 8,500 steps daily.
Both numbers are significantly lower than 10,000. And both are backed by actual science about cardiovascular fitness and reducing all-cause mortality risk.
The American College of Sports Medicine recommends 150 minutes of cardiovascular exercise per week. Walking 30 minutes a day gets you there. That’s it. No need to obsess over hitting five figures on your step counter.
What This Means for Your Fitness Routine
If you’ve been walking 10,000 steps daily, you’re doing great. But you might be overdoing it.
Here’s what you can do with the extra time you just got back. Use it for strength training.
The ACSM recommends two days per week of strength training. Most people skip this because they’re too busy trying to hit their step goals. Now you don’t have that excuse.
Walk your 7,500 or 8,500 steps. Then spend the time you would have used chasing 10,000 steps doing bodyweight exercises, lifting weights, or trying a strength class.
Why This Revelation Matters
Learning that 10,000 steps was marketing, not science, makes you question everything.
What other fitness advice are we following blindly? What other “facts” are actually just effective marketing campaigns that stuck around?
This is why it’s important to question fitness advice. Do your homework. Look for the science behind the recommendations. Don’t just accept something because everyone says it’s true.
My Experience with Steps
During the recent snowstorm that kept me inside for 11 days, I tried walking in place. Thirty minutes of walking in place got me about 3,600 steps.
Do that twice in a day, and you hit the 7,500 to 8,500 step range Dr. McDowell recommends. That’s totally manageable, even when you can’t leave your house.
The point isn’t that you should walk in place for an hour. The point is that hitting the actual recommended step count is more achievable than you think.
Stop Taking Everything at Face Value
Whether it’s steps, protein powder, or the latest fitness trend, question it. Ask where the information comes from. Look for actual research, not just marketing claims.
If something sounds too good to be true, it probably is. If something seems unnecessarily complicated or expensive, it might be designed that way to sell you something.
Your fitness routine doesn’t need to be complicated. It doesn’t need to cost money. And it definitely doesn’t need to revolve around an arbitrary number from a 1960s pedometer.
The Real Takeaway
Move your body consistently. Walk enough to support your cardiovascular health. Add strength training. Listen to your body.
That’s it. That’s the advice. No magic numbers. No special equipment. Just movement, consistency, and common sense.
Seven thousand five hundred steps if you’re over 60. Eight thousand five hundred if you’re under 60. Thirty minutes of walking daily. Two strength training sessions weekly.
Simple. Achievable. Actually based on science.
Getting Back to the Gym
After 11 days stuck inside dealing with ice and snow, I finally made it back to the gym. Almost ate it on the ice sheet in front of my apartment, but I made it.
Working out in person with my workout buddies reminded me why group fitness matters so much to me. The energy is different. The accountability is real. And suffering together makes the hard work feel worth it.
If you’re someone who thrives on social interaction like I do, find a group fitness class. The in-person connection makes a huge difference in staying consistent.
Action Items
Stop stressing about hitting 10,000 steps every single day
Aim for 7,500 steps if you’re over 60, or 8,500 if you’re under 60
Use the extra time for strength training twice a week
Question fitness advice before following it blindly
Remember that marketing campaigns aren’t the same as scientific recommendations
This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.
The links above are affiliate links. This means my podcast will receive a small commission if you order through any of them at no additional cost to you. Affiliate commissions are one of the ways my podcast makes money so that I can create episodes free of charge. If you do purchase anything from my links, I sincerely would like to thank you for your support!
400 classes and 26 pounds later, here’s the truth: most fitness influencers are selling you stuff you don’t need. What actually works instead.
Listen to the episode here…
I Lost 26 Pounds in 200 Days Without Buying What Influencers Push
Two Major Milestones
Last week I hit 400 classes completed and 200 days of maximum effort. And I plan to obnoxiously celebrate every single milestone in this fitness process.
Every celebration gets you excited and more pumped about your fitness. The more opportunities I have to celebrate, the more I want to work, the more I want to do, and the better I’m feeling about the effort I’m putting in.
It’s Not Just About the Scale
It’s not just about how I’m looking. It’s how I’m feeling.
I’m feeling so much better than I was six months ago. I have more energy. I’m sleeping better. The sleep I’m struggling with is my own stress, my own issues. But the exercise has been helping with the stress thing.
I’m down four pant sizes. I’m down 26 pounds. And I have no plans on stopping anytime soon.
This Wasn’t a Challenge
When I first started this podcast, this was not a challenge. Yes, everything I’m doing is challenging. But I didn’t sign up to do a 30-day challenge or a zero to 5K or 30 planks in 30 days.
This was about implementing a change in my lifestyle. And that is what I have done. That’s what I’m so excited about.
The More I Post, The More Ads I See
The more I get into fitness and try to make it a huge part of my life, the more crap I see in my feeds.
I get bombarded with ads to become a gym instructor, to become a Zumba instructor, to sign up for nutrition courses.
But the really interesting thing is seeing just how many fitness influencers are full of crap.
They’re Pushing Products, Not Progress
So many of them are just pushing vitamins. Pushing weight loss drugs. Pushing protein powders.
If I see one more protein powder get pimped to me, I’m going to scream.
The truth is, it’s not just about supplements. Don’t get me wrong, I do take supplements, especially ones I need for my own health issues. But some of the stuff being peddled just feels like snake oil.
If You’re Starting Your Fitness Path
If you’re starting your fitness path and you start posting about it the way I have, you’re probably going to get bombarded with ads too.
Please do your homework. Don’t just buy a bunch of crap. Don’t just believe all these fitness influencers.
I’m living proof that what you really need is to put in the work.
Yes, Nutrition Matters
Yeah, you might need to be in a calorie deficit. You might need to adjust your diet a little bit. But don’t go crazy with it.
Don’t do what I did before, taking a bunch of shots and pills. There’s a better way.
Put in the Movement
Putting in the movement, putting in the work, doing the work. You will get so many better results than you would if you just buy a bunch of crap that fitness influencers are peddling to you.
Action Items
Celebrate every milestone in your fitness process
Don’t fall for influencer marketing
Do your homework before buying supplements or programs
Remember that putting in the work beats buying shortcuts
Focus on movement and consistency, not quick fixes
Feeling trapped indoors? Exercise is one of the best ways to manage cabin fever and protect your mental health. Here’s why it works.
Listen to the episode here…
The Best Way to Beat Cabin Fever (Hint: It’s Exercise)
If you’re working out, it’s one of the best ways to get over cabin fever, to get over mental health issues, to get over feeling kind of blah.
And that’s what I’ve been using exercise for this week.
From Snow Lover to Gym Addict
I grew up in Tampa, Florida. Snow was something you traveled to see. It was a novelty.
Now I’m living in a state where it snows. And there are some days where I absolutely love it. I get excited about being indoors and cozy.
But ever since I got serious about fitness, I can’t stand being indoors. I want to go to the gym as much as I can. It drives me up the wall that I haven’t been able to go.
Yes, I Probably Could Have Gotten There
I know what some of you are probably thinking. I probably could get to the gym if I really tried. I’ve gotten messages from people saying as much.
And the truth is, if I really tried, I probably could.
But I was a little nervous about trying to drive on my roads. I’m looking at sheets of ice. I’ve watched neighbors fishtail right in front of my window.
And because I can work out online, and because I work from home, not having to leave feels like the safer choice right now.
I Really Miss My People
Don’t get me wrong. I’ve really, really wanted to get back to the gym. I miss my girls. I miss the guys. I miss so much about group fitness and working out in person.
Anyone who knows me knows I’m an extrovert. I love to be around people. I get excited by it.
But yeah, I haven’t wanted to put in the risk that would be required to get to the gym. And it sucks.
Working Out Is Keeping Me Sane
I’m really grateful that I’ve had movement this week. I can tell when I’ve been sedentary too long now.
If I go several hours where I haven’t moved or gotten up or started stretching or squatting, I can feel it.
My husband will sometimes even say to me now, “Have you worked out yet?” Because he knows that if I haven’t, that’s when I start getting kind of mean.
I don’t mean to be. I really don’t. But I’m definitely nicer when I’m working out. I’m definitely nicer when I’ve gotten my movement fix for the day.
If You’re Stuck Inside
If you’re stuck at home like I have been and you’re looking for something to give you some good feels, some warm feels, do some movement.
Go on YouTube and find a stretch class or a dance class. There are full body workouts with no equipment. Body weight workouts where you’re using your body as the weight.
I highly recommend it because the truth is, working out is one of the best ways to manage your mental health, your physical health, your emotional health.
It makes me feel more regulated emotionally. It helps with stress. It gives me energy.
Action Items
Don’t underestimate how much exercise helps your mental health
Find a home workout if you’re stuck inside
Move your body even when you don’t feel like leaving the house
Remember that exercise is as much for your mind as your body
Be grateful you can still work out even when you can’t get to the gym
Stuck at home for an entire week? I still worked out every single day. Here’s exactly what I did and how you can do it too.
Listen to the episode here…
I Couldn’t Get to the Gym for a Week – Here’s How I Still Worked Out Every Day
Seven Minutes Away But Couldn’t Get There
I live about seven minutes from the gym. That’s it. But my neighborhood didn’t plow much. My tires were encased in ice. The roads were dangerous.
We got snow, then rain, and it all pooled together and created a very icy situation. My entire street turned into an ice skating rink.
I know because when I came outside to record this, I was slipping and sliding all over the place.
But I Still Worked Out Every Single Day
Just because I haven’t been going to the gym doesn’t mean I haven’t been working out. Every single day, I’ve been moving my body.
On Sunday, I took a Facebook Live class that Rhonda was teaching. It was hard. My husband watched me and said he didn’t think he could do any of those moves. But that’s normal for me now.
Then I did a stretch class.
Walking in Place Classes Are Real
On Monday, I did another stretch class and tried a walking in place class. I’ve been seeing them pop up in my YouTube feed and I was curious.
They say things like “walk a mile in eight minutes” or “get 10,000 steps in an hour.” And I tried a couple of them.
I was actually pretty surprised. I really enjoyed them. The music was great. It was cool to be able to get that much movement in.
The Rest of the Week
Tuesday: Zumba and low-impact cardio and toning. All online. Taught by my favorite instructor Rhonda from videos she recorded during the pandemic.
Wednesday: Another stretch class and another walk in place class.
Thursday: Tabata class online and then another stretch class.
Friday: Zumba, low-impact cardio and toning, and another stretch class.
Every. Single. Day.
The Weights Situation
The only thing that sucks is I have smaller weights at home. I’ve never wanted to invest in dumbbells until now. I have threes and fives.
At the gym, my smalls are eights and my bigs are fifteens. I’ll often use twenties when I can.
So this week, I’ve been holding multiple weights in my hands to get closer to what I normally use. I even added weights to my Zumba routines.
The Mental Health Piece
I’ve been having significant cabin fever. I’ve missed my gym people so much. But working out has been the only real thing keeping some of that at bay.
I’m so grateful I’ve been able to work out because I can tell when I’ve been sedentary too long now. My husband even asks if I’ve worked out yet because he knows I’m nicer when I have.
Exercise is my mental health medication right now.
There’s No Excuse
Though I’ve loved the fact that I can still work out online, there is nothing quite like the magic of working out with people in person in group exercise classes.
But until I can get back there, I’m making it work. And you can too.
Action Items
Stop making excuses about not being able to get to the gym
Find online workout classes you actually enjoy
Work out at home if you have to, but just work out
Remember that consistency matters more than location
Be grateful we live in a time where free online classes exist
