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
Weather keeping you from the gym? Don’t let it derail your progress. Here’s my plan for staying active when Mother Nature has other ideas.
Listen to the episode here
When the Weather Report Says Snow
I’m not snowed in right this second, but the weather reports indicate I will be. And I want to talk about what I plan on doing to keep moving my body even though I might not be able to get to the gym.
I’ve done a similar episode before about how when it’s cold out, people decide not to come to the gym. But what happens when you really can’t?
What’s your plan? What are you going to do to make sure you’re still moving?
The Reality of Being Stuck Inside
On Saturday, I have Zumba. If the roads are bad, which they’re expected to be, there’s a good chance I won’t be able to make it. That’s going to suck.
On Sunday, I normally go for a longer walk as part of my active recovery. And that’s looking like that won’t be possible either because we’re expected to get quite a few inches of snow.
So what’s my plan?
The YouTube Solution
I found this video on YouTube. I think it’s about an hour long. The idea is that while standing pretty much in place, you can get between 7,500 and 10,000 steps in one hour.
That sounds like fun to me. So I’m going to try that out and see how it goes. And I’ll report back after I try it.
The Point of This Episode
The whole point is just to basically say you know, even if you can’t get to the gym, there are things you can do to work out.
Thank God we’re living in a time where all these amazing free classes are available online. I’ve even seen videos on TikTok and Facebook and Instagram.
And if you put them together and basically make a playlist for yourself, you could get 30 to 45 minutes of exercise without having to step inside a gym.
It’s Not As Fun, But It Works
Is it as fun? No. I’m the first to admit that I prefer to be in group classes.
There’s something so special about having people around you that are also trying to do the same thing you’re doing. It feels more like a community effort rather than you’re just sweating alone.
For me, I’m not as excited about working out by myself. But if it still keeps me moving, it’s worth it.
My Smaller Weights Problem
The only thing I will say is it kind of sucks that I have smaller weights at home. I’ve never wanted to invest in dumbbells until now. And I hope I won’t ever need them again.
I have a set of threes and I have a set of fives. I’ve been actually trying to hold them together to get closer to what I normally use at the gym.
In previous episodes, I’ve talked about how my smalls are eights and my bigs are fifteens. I’ll often use twenties whenever I can or whenever I feel like I’m able to.
But this past week of only being able to use threes and fives has been weird. So I’ve actually been adding in extra reps.
Adding Weights to Zumba
One of the things I did on Saturday is I actually added weights to my Zumba routines. The Zumba class I was taking online, I added the threes to it. I was using the threes for a lot of the dances.
Helped a lot because I was still putting in a bunch of reps and still getting the good feels that I was hoping for to continue feeling like I’m actually working my body.
And I can tell you that even though I’ve been using smaller weights, I am still feeling the feels. Like I’m feeling like I’m actually working and moving my body. And that was the goal.
The Mental Health Aspect
I’ve been having some pretty significant cabin fever, especially since I’ve missed my gym people so much.
The more we can move our bodies, even when it’s cold, the better.
Make Your Playlist
I’ll leave some links in the show notes to these videos because the more we can move our bodies, even when it’s cold, the better.
That’s kind of what I plan on doing, even though I plan on being snowed in.
I hope that I’m not. I hope that I can somehow get to the gym anyway. But I have to be realistic and just accept that Mother Nature’s going to do her thing.
And if she’s going to do her thing, well, I’m still going to do my thing, even though I would prefer to be at the gym.
No Excuses in the Internet Age
The reality is you should not have an excuse in this day and age. If you have access to the internet, you have access to classes.
On Tuesdays and Thursdays, what I used to do is if I could not do the Mat Pilates class, I would do a standing Pilates class on YouTube.
I have to tell you, I have been taking fitness classes on YouTube for the better part of the last three months. I’m taking them on Wednesdays and Sundays. I’m mainly taking the stretch classes and they have been amazing.
I can’t even explain to you how wonderful it has been to be able to move my body even whenever I cannot get to the gym.
The Bottom Line
I got to do what I got to do and continue moving because that is definitely my goal. Just to keep moving.
Because I’ve said it a bajillion times at this point, it just feels so much better than what I used to do.
That sedentary lifestyle? I never want to go back. I just don’t.
What I Hope You’ll Do
I hope that you will take this advice that even if you are snowed in or if you can’t get to the gym, that you do something to move your body today.
It doesn’t have to be intense. It doesn’t have to be crazy. It just has to be movement.
Action Items
Create a playlist of free online workout videos before bad weather hits
Bookmark YouTube channels with workouts you enjoy
Keep light weights at home for adding resistance to cardio
Find at-home alternatives to your regular gym routine
Remember that movement is movement, even if it’s not at the gym
Try the “walking in place” videos for step counts
Use bad weather days for active recovery activities like stretching
Four pant sizes in six months. Not through crash dieting or punishment workouts, but through consistent movement and listening to my body. Here’s why the scale isn’t telling the whole story.
Listen to the episode here
The Fitting Room Moment That Made Me Cry
I needed new pants. The ones I started wearing back in July were so big I was using what basically amounted to a rope belt just to keep them up. Enough was enough.
I grabbed a pair that I thought would be too small. Something told me to just try them on, see how tight they were. And when I tell you those pants slid on so easily that I looked in the mirror and started crying tears of joy, I mean it.
I jumped up and down. I was so excited. Holy cow.
Since July 14th, 2025, I’ve dropped four pant sizes. Four. That’s nuts to me.
The Goal I Didn’t Expect to Hit This Fast
My goal was to get into the pant size I’m in now. I’m shocked as hell that I did it this quickly. Like, truly. I didn’t expect to get down to the size I am now as fast as I did.
I know I’ve been working really hard and all that jazz, but I literally was in awe. I’m still in awe.
I’ve looked at my pants a few times today, making sure they actually fit. Am I okay? Am I going to rip my pants? But no, they actually fit.
And it is the best feeling.
When the Scale Doesn’t Tell the Whole Story
Here’s the thing. The scale hasn’t changed to the degree I was hoping it would. But I’m told it’s because muscle weighs more than fat. And that’s probably one of the big factors contributing to the fact that I’m nowhere near the weight I wanted to be.
But I guess it’s true that as long as your pants fit better and you’re getting into the size you wanted, gains are happening. Good things are happening.
So I’m tickled pink. And I wanted to share this milestone because it just feels so good.
It’s Not About Weight Loss Anymore
I’m not going to call them weight loss goals anymore. I’m going to call them fitness goals because that’s what they really are.
Even though I’m not dropping weight, I am gaining muscle and I am losing inches. And oh God, it just feels so good.
I want more of this. I’m going to keep going. Like I said in a previous episode, I’m going to ride this wave as long as I possibly can.
The Pain That’s Worth It
Yes, I’m in pain today. I actually hurt my shoulder. But the pain I’m feeling is absolutely worth it. It’s so much better than the pain I was feeling before of just existing.
I wanted to share this because I said I was going to be raw and real and transparent. So this is my victory lap of holy crap, I’m down four sizes.
And I kind of want to get down one more size. This was my goal size, but you know what? Let’s keep going. Let’s have some fun.
For the First Time, It Feels Possible
If I can get down one more size, that would be phenomenal. I would be absolutely blown away.
And for the first time in my life, that actually feels possible. I did not ever think I would say that.
But if I keep going at the rate I’m going and keep working the way I’m working, I think it’s actually possible.
The Diet Secret (There Isn’t One)
I’ll say it again. I’m not really changing my diet very much. I’m still eating pretty much everything I was always eating.
I will admit it’s smaller portions than it was, because I literally cannot eat more than I am. And I think that’s just because I’m really listening to my body now. I’m not just stuffing myself the way I used to.
I’m paying attention as I’m eating and mindfully eating, but I’m not changing what I’m eating.
The Real Changes
Yes, I have changed my beverages just a little bit. I’m reaching for water more than I ever have in my whole life. So I am cutting way back on soda, way back on juices and other beverages. Water is the main thing I reach for.
But other than that, the only thing that is really a dramatic change in my life is how much I’m moving my body.
I love how much I’m moving my body. I’m really looking forward to tomorrow at Zumba. I’m hoping my shoulder will feel better by then. But even if it’s not, I’m going to show up. I’m going to keep going.
How I’m Feeling Beyond the Pants
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 a little bit better. Any sleep I’m struggling with, that’s my own stress, my own issues. But the exercises have been helping with the whole stress thing.
And it’s been helping me in so many ways.
I’m down four pant sizes and I’m down 26 pounds and I have no plans on stopping anytime soon.
This Wasn’t a Challenge
As I told you 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 challenge.
This wasn’t a 30-day challenge. This wasn’t a zero to 5K challenge or 30 planks in 30 days or any of those things.
For me, this was not a challenge. This was about trying to implement a change in my lifestyle. And that is what I have done. And that is what I am so excited about.
Why This Matters
When you look in the mirror, I’m still seeing the fatty. I do. I still see the fatty. But I’m trying to recognize that my pants are fitting better.
I’m trying to pay attention to the changes I can’t necessarily see but that I can feel. And that’s helping me.
I’m focusing more on the inches and the pant sizes. Because when I look in the mirror, I’m still seeing the fatty, but I’m going to keep showing up because now I’m addicted.
Now it’s a lifestyle change. Now it’s something where I am a fitness person. That feels really fun to say.
Action Items
Measure your progress by more than just the scale
Take note of how your clothes fit
Pay attention to energy levels and how daily tasks feel
Celebrate non-scale victories like increased strength and endurance
Focus on fitness goals rather than just weight loss goals
How to Measure True Worth: 6 Value Dimensions That Matter More Than Price
When we shop, invest, or choose a service, the first thing we notice is the price. Yet true value often lies in hidden corners, such as emotional connections, ethical alignment, timing, and long-term impact.
Recognizing value beyond the sticker price helps you make smarter decisions, build stronger relationships, and create lasting benefits for yourself or your organization. This broader view of value beyond cost guides you toward better outcomes and stronger ROI.
In this article, you will learn how to:
Compare price to real market worth
Tap into emotional and psychological drivers of purchase
Align purchases with personal and corporate ethics
See how context and timing reshape value
Leverage compounding effects for sustainable growth
Measure and communicate intangible returns
By the end, you’ll have a clear framework for evaluating any good, service, or opportunity, not just based on what you pay today but on the total worth it delivers over time.
Let’s begin by examining how supply and demand shape economic value in our first section: Economic Value: Price Versus Worth.
1. Economic Value: Price Versus Worth
Financial value refers to the monetary measure of a good or service based on the balance between cost and benefit. At its core, value emerges from supply and demand. When demand rises or supply falls, prices tend to increase. When demand drops or supply increases, prices decline. But the sticker price may not reflect true market worth or intrinsic value.
The gap between price and real value influences buying decisions and portfolio management.
Market dynamics and price fluctuations
Supply and demand basics
Supply represents the quantity of an item available. Demand measures how many people want it. As these forces interact, they set the market price. A limited supply facing strong demand pushes prices up. Conversely, an oversupply with weak demand pushes prices down.
Real-world price volatility
Prices fluctuate over time as factors like economic growth, interest rates, and consumer sentiment shift. Seasonal trends in agriculture, housing market cycles, or changes in production costs all contribute to price volatility. By tracking these patterns, buyers and investors can spot opportunities to acquire assets below future market values.
Real estate vs stock markets
Comparing real estate and stock markets highlights different aspects of price versus worth. Each asset class shows how market forces and expectations shape value beyond the sticker price.
Real estate examples
In real estate, local supply constraints and buyer sentiment play a key role. In a desirable neighborhood, limited housing stock can inflate prices well above construction costs. When new developments arrive or interest rates change, property prices may adjust downward. Understanding these local dynamics helps investors assess true market value.
Stock market examples
Stock prices reflect expectations of future performance. A high-growth company may trade at a premium compared to its book value. Conversely, an unexpected earnings miss or industry slowdown can trigger a rapid price correction. Investors who understand this dynamic can distinguish between short-term price swings and long-term value creation.
Understanding the difference between price and worth lets buyers and investors make informed decisions. Recognizing how market forces shape economic value guides you to seek assets that offer true value beyond cost. For some investors, diversifying into assets such as a gold IRA helps hedge against market volatility and preserve long-term purchasing power.
2. Emotional & Psychological Value
Beyond financial value, emotional and psychological factors often determine how we perceive worth. Emotional value drivers influence purchase decisions and build deeper loyalty. This section explores sentimental connections and experiential returns, two key elements of a product’s value proposition beyond its functional purpose.
Sentimental items & heirlooms
Sentimental items create a unique value proposition rooted in personal memory and attachment. A family heirloom triggers nostalgia and a sense of continuity across generations. Consumers may pay a premium for objects with strong personal associations, even when equal alternatives exist. This emotional attachment can far exceed any market price.
Experiential purchases & customer loyalty
Experiences such as travel, concerts, or workshops offer an experience-based value proposition that engages customers beyond mere utility. They deliver intangible rewards and lasting memories. Over time, consumers who value experiences tend to become advocates, referring friends and boosting brand loyalty.
Building emotional ROI
Memorable service moments raise customer satisfaction.
Brands that focus on emotional value creation can generate higher lifetime value and deeper customer loyalty.
3. Intrinsic & Ethical Value
Intrinsic and ethical value define the core value proposition that resonates with personal and corporate identities. These factors build long-term trust and differentiate brands in a crowded market.
Personal values & decision-making
Buyers often consider:
Authenticity: Does the brand match its values?
Purpose fit: Does it support causes they care about?
Long-term impact: Will it deliver lasting benefits?
For example, when selecting clothes, consumers may favor brands committed to fair labor practices and sustainable sourcing. This ethical alignment drives repeat business, referrals, and community engagement.
Corporate ethics & brand reputation
Corporate ethics programs and clear purpose statements set responsible firms apart. They help businesses build stakeholder trust, anticipate social or regulatory changes, and reduce risk. They also command a premium price based on ethical value.
Ethics-driven branding
Brands that integrate sustainability, fair labor, or social justice into their mission cultivate a dedicated audience. Many publish annual impact reports and embed ethical sourcing across their supply chain.
Reputation resilience
When ethical challenges arise, a strong values foundation speeds recovery. Demonstrated integrity rebuilds stakeholder confidence faster than approaches focused solely on profit.
Focusing on intrinsic and ethical value helps create durable relationships and enhances brand reputation.
4. Contextual & Situational Value
Value often depends on where and when it applies, shaping the situational value proposition of a resource. Contextual factors can dramatically shift a resource’s worth. This section presents two examples that illustrate this dynamic.
Sports analytics: performance metrics
In sports, the same stat can have a different value based on the game situation. Metrics like Win Probability Added (WPA) in baseball or Player Efficiency Rating (PER) in basketball quantify contributions in context. A three-pointer in a close game adds more WPA than the same shot in a blowout. A relief pitcher’s leverage index shows the importance of high-stress innings. These situational metrics reveal hidden value and guide smarter decisions by coaches and analysts.
Specialized fields: situational appraisal
In niche industries, context can change equipment value radically.
Oil exploration equipment
A drilling rig’s worth spikes when oil prices climb, or reserves lie in challenging terrain. Mobility, depth capacity, and safety features earn a premium in remote locations.
Custom medical devices
In surgery, a patient-specific implant may cost more than a standard device, yet it delivers higher success rates and faster recovery. The situational need for precision justifies this higher price.
By reviewing case studies across industries, we see how context and timing transform basic inputs into strategic value.
5. Compounding & Long-Term Value Creation
Creating sustainable value that endures is like earning compound interest, with each action contributing to a compounding value proposition. Small, consistent efforts build relational capital that grows into durable worth.
Compound Interest & Relational Trust
Trust builds slowly but gains momentum over time. Brands such as Unilever invest decades in marketing and purpose to command a premium. Software firms like Nedap raise prices by 5% to 7% annually while keeping customer retention above 95%. Platforms such as Rightmove leverage network effects so each new user adds value to the entire community.
Renewal Practices for Sustained Worth
Long-term compounding needs a clear playbook. Bain’s Profit From the Core framework highlights how focused actions on core strengths renew value. Five key building blocks guide renewal:
Market and portfolio choices
Distinctive assets and leadership positions
Repeatable business models
Financial strategy that balances reinvestment and payouts
Continuous measurement of core performance
These elements reinforce each other and ensure that value compounds across economic cycles.
6. Measuring & Communicating Intangible Value
Translating subtle gains into memorable narratives requires clear frameworks that highlight the intangible value proposition. Combining storytelling with data visualization helps you communicate intangible value and reinforce strategic goals.
Qualitative storytelling techniques
Stories connect stakeholders to nonfinancial outcomes. Narrative case studies show why a project matters and how it impacts people. Use firsthand accounts to illustrate emotional or social value. These techniques build empathy and trust within teams and with clients.
Developing narrative case studies
Define clear objectives and context.
Include authentic user quotes and before-and-after snapshots.
Highlight qualitative outcomes, such as satisfaction, reputation, and knowledge gained.
Data visualization & value metrics
Data dashboards make intangible impact clear with visuals. By aligning metrics with strategic goals, dashboards guide decision-making. Integrate real-time data feeds to keep information current. For example, companies that invest in advanced media and streaming solutions such as Dolby.io, which enhances audio-visual clarity and immersion, often see higher engagement, stronger message retention, and more effective communication of intangible value across digital experiences.
Designing intuitive dashboards
Select metrics that reflect social, emotional, or environmental ROI.
Use line charts and heat maps to illustrate trends.
Apply consistent color schemes and annotations to highlight milestones.
By weaving storytelling together with data, you can create a comprehensive picture of intangible returns and strategic value.
Conclusion
Understanding value beyond the price tag gives you a richer perspective on every decision. By looking past the sticker price, you uncover benefits that drive long-term success, strengthen relationships, and uphold core principles.
Compare price to real market worth to spot underpriced or overpriced options
Tap into emotional and psychological drivers for deeper customer loyalty and satisfaction
Align purchases and partnerships with personal and corporate ethics for lasting trust
Factor in context and timing to identify strategic advantages in any situation
Leverage compounding effects through consistent, value-focused actions over time
Measure and communicate intangible returns with stories and clear metrics
Armed with this framework, you can make smarter choices and build lasting value in your personal or professional life. Next time you face a buying or investment decision, pause and ask: What do you truly gain beyond the cost? Value lives beyond the sticker price, so seek it to unlock stronger outcomes every time.
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 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
