Think avoiding pain or pushing through it are your only two options? Physical therapist and pain science educator Jen Uschold takes over this episode to explain why both approaches backfire, and what actually helps.
Jen breaks down the two extremes that tend to make chronic pain worse, total avoidance and the “no pain, no gain” mindset, and introduces pacing and graded exposure as the middle path that calms your nervous system down instead. She shares how just one or two minutes of walking can be a real starting point, including a story about a client who went from that tiny first step to hiking across three continents.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
Babies never worry about how their bodies look. They eat when they’re hungry, stop when they’re full, and move because it feels good. I’m sharing a voice note from Shirley Billigmeier, founder of Energetics, who breaks down why we’re all born knowing exactly how to listen to our bodies, and how life slowly teaches us to ignore that wisdom.
Shirley talks about trusting your own signals over outside noise and why nutrition research keeps flip-flopping. I add my own take on how small daily choices, like what you pack for a road trip, quietly train your brain toward better habits over time. If you’ve ever felt disconnected from your own hunger or your desire to move, this one’s for you.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
What if the real benefit of movement has nothing to do with how your body looks? Fit-ology founder Jessica Covington takes over this episode to explain why movement is actually brain care, boosting focus, mood, and motivation in ways that have nothing to do with your appearance.
Jessica breaks down the connection between movement and your brain’s dopamine and motivation networks, why even one minute of moving can shift your mental state before a hard task, and her method for pairing movement with affirmations. Consistency matters more than intensity, and small wins build real self-trust over time.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
You don’t have to choose between yoga and your regular workouts. This episode hands the mic to yoga expert Joe K, who has taught over ten thousand classes and guided more than one million practitioners worldwide.
Joe breaks down exactly how yoga makes everything else you do, lifting, cardio, even walking, stronger and more sustainable. Part of our Take Over series while Ashley builds the More Movement Please community.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
Ashley’s stepping back this episode to build out the More Movement Please community, and handing the mic to guest host Domenic Angelino, who lost over 130 pounds and now holds two master’s degrees in exercise science and psychology. He’s digging into a side effect of toxic fitness culture most creators never think about.
Domenic breaks down how hostile, status-driven fitness content doesn’t just affect the people watching it directly. It trains people to bring that same harsh energy into comment sections and other fitness spaces, making the whole online fitness world feel less welcoming for beginners. Part of our Take Over series.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
I hadn’t picked up a kayak paddle by myself in almost twenty years, and my arms let me know about it for two days straight. I’m talking through a four-hour paddleboarding and kayaking trip at Lake Laurel, why I skipped the paddleboard for the kayak, and just how out of shape I still am on the water.
I also open up about some physical stuff I’ve been dealing with lately, hitting day 365 of continuous movement, and the real difference between pain from pushing your body and pain from sitting still all day. Plus a big announcement: guest-hosted episodes are coming, along with new Patreon content from Rhonda, including boot camps you won’t find anywhere else.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
Is a walk and some stretching really “enough” movement, or does that guilty voice in your head know something you don’t? Even after a full year of daily movement, that shame spiral still hits me sometimes, so I went looking for real answers from the American Heart Association and Harvard Medical School.
I walk through the actual numbers behind the 150-minutes-a-week guideline, why sitting for hours at a stretch carries real health risks, and why “enough” movement looks different for everybody. Grace matters as much as effort. Moving throughout your day counts. No diet talk, no guilt trips, just an honest conversation about showing up for your body.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
I walked into the gym on zero sleep, dealing with health issues, and honestly not wanting to be there at all. My form was off, I missed steps in the Zumba routine, and my own instructor called me out for struggling with my weights.
I get real about what it actually feels like to push through a genuinely bad workout instead of skipping it, and why that choice matters more than nailing every single move. I think back to my very first Zumba class in August 2023, when I walked out after fifteen minutes, and compare it to where I am now. Consistency isn’t about perfect workouts. It’s about refusing to let yourself off the hook, even on the hard days.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
I said I’d move my body every single day for a year, and today I share if I actually pulled it off. I closed out the full year with a Zumba class, Tabata, and spin, capping off 365 days after two decades of doing basically nothing.
I get honest about the health scares that pushed me to start in the first place, the balance and strength I didn’t expect to gain along the way, and why year two isn’t slowing down for anyone. If you’ve wondered whether consistency actually works, or felt like it’s too late to start, this is your answer.
⚠️This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.⚠️
Rhonda Goode is the fitness instructor Richmond KY relies on for real talk and real results. Listen to her story across 7 episodes of More Movement Please.
No Excuses. No Fluff. Just Rhonda Goode.
You’ve heard us talk about her. You’ve asked for her. Here she is.
Rhonda Goode is a group fitness instructor in Richmond, Kentucky who has spent 14 years teaching classes people actually show up for. And she didn’t plan a single minute of it. Two instructors quit at the same time, a room full of people needed someone to lead them, and Rhonda stepped up. No five year plan, no perfect moment. Just showing up when it mattered.
She’s since taught “land classes,” aqua classes, and packed out rooms so full the mirrors fogged up. She doesn’t do diet talk. She doesn’t do fluff. She tells you the truth about your workout, your excuses, and what you’re actually capable of, and she does every single rep right alongside you.
Below are all the episodes featuring Rhonda in one place, so you don’t have to go digging. Grab a seat and get ready to be told the truth.
The Instructor Who Will Actually Tell You the Truth About Your Workout
Rhonda Goode is a fitness instructor in Richmond, KY
Rhonda Goode is a group fitness instructor in Richmond, KY with 14 years of experience leading classes people come back to again and again. She holds a general group fitness certification and a Silver Sneakers certification, and over the years she’s taught everything from Zumba to aqua fitness to boot camp style classes and more.
Rhonda walked into a gym for the first time in 2011 at 35 years old and just kept showing up. What started as a student turned into an instructor almost by accident, when two of her own instructors quit at the same time and someone needed to lead the class. She got licensed, started teaching a small community class at Eastern Kentucky University, and it grew from there. Word spread fast. She eventually packed out Berea College so completely that the mirrors fogged up from the crowd.
No Shots. No Pills. Just Results.
Rhonda’s style is simple (but NOT easy!). She shows up, she does every move alongside her students, and she doesn’t stand at the front barking orders while everyone else struggles. She’s known for being direct, sometimes blunt, always honest. If you’re new to group fitness, she’ll walk right up and introduce herself and tell you to do what you can. That’s what makes her approach to group fitness for beginners so different. Nobody gets left behind and nobody gets made to feel small.
She’s not about diet culture, quick fixes, or making you feel bad for where you’re starting from. There’s no shortcut she’s selling you. She’s about consistency, strength, and telling the truth even when it stings a little.
Where You Can Find More of Rhonda
Rhonda is our head coach inside our fitness community, where she shows up with workouts, Q&As, and coaching built specifically for people who want a real fitness instructor in their corner, someone who has spent over a decade in the room with real people at every level.
No diet talk. No supplements. No pressure to be anything other than exactly where you are right now.
