Thanksgiving is one day, not a week-long excuse. Here’s how to enjoy the food and keep your fitness momentum going strong.

Listen to the episode here…

Stop Using Thanksgiving as an Excuse

Today I want to talk about the holidays. Specifically, Thanksgiving. Because here’s the thing: a lot of people use Thanksgiving as an excuse to completely abandon their fitness goals.

And listen, I get it. Thanksgiving is a food-centric holiday. There’s turkey and stuffing and mashed potatoes and gravy and pie and all the things. And you’re probably thinking “Ashley, are you seriously telling me I can’t enjoy Thanksgiving dinner?”

No. That’s not what I’m saying at all.

You Can Enjoy the Food AND Stay Committed

What I’m saying is that you can enjoy Thanksgiving dinner without using it as an excuse to skip your workouts for an entire week.

Let me break this down for you. Thanksgiving is one day. One. Single. Day.

But somehow, people turn it into a week-long event where they stop working out on Monday “because Thanksgiving is coming” and then they don’t start back up until the following Monday “because they’re still recovering from Thanksgiving.”

That’s ridiculous.

My Thanksgiving Plan

Let me tell you what I plan on doing. Tomorrow morning, before the chaos begins, I intend to get my workout in. I am so used to every single Thursday I do Tabata and I do stretch. And there’s amazing classes online that you can take. And so that’s what I intend to do.

My goal is even if I only work out 30 to 45 minutes, I plan on doing some Tabata rounds and I plan on doing some stretching.

And here’s why. Not only does it set the tone for the day, it reminds me that I’m someone who prioritizes movement and health even on the holidays.

Black Friday at the Gym

And on Black Friday, while everyone else is going to be trying to get to the stores at dawn or maybe going back to work or whatever, I’m going to the gym. I definitely will be going to the gym. I’ll have my Friday routine just like I do every single Friday of Zumba and low-impact cardio.

Because honestly, that’s going to feel more amazing to me than trying to get some amazing deal. And let’s face it, so many of the deals these days are on the computer anyway. You don’t have to go and be one of those doorbusters.

And do we really need $25 off a TV? Absolutely not. What I need is 25 pounds off my waistline.

Enjoy the Food Mindfully

Now, about the food. I’m not saying don’t eat Thanksgiving dinner. Eat the turkey. Eat the stuffing. Have some pie. Enjoy it.

But be mindful. Eat slowly. Pay attention to when you’re full. You don’t have to eat until you’re in a food coma just because it’s Thanksgiving.

And you definitely don’t have to eat every single thing on the table just because it’s there. If you don’t like sweet potato casserole, don’t eat it. If you’re not a big fan of green bean casserole, skip it.

Eat what you love. Enjoy it. And then move on.

The Real Secret

There’s something so satisfying about knowing that you had a good meal and you still kept your fitness goals and your commitment to yourself to get in shape as your top priority.

When you enjoy your Thanksgiving meal and you continue to keep working out, maybe the day of or at least at the very least the day after, you’re energized. You feel good. You don’t have that sluggish, guilty feeling.

Love your people, eat the good food, and then make sure that you are getting right back to the work.

🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Start a podcast today here: https://rss.com/?via=moremovementplease

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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!

Full Transcript: Thanksgiving Without the Weight Gain: How to Stay Fit Through the Holidays

00:00:11
Hey guys, famous Ashley Grant here. Welcome to
00:00:13
More Movement Please, the podcast about inspiring
00:00:15
you to move your body more. So tomorrow is Thanksgiving
00:00:19
and I wanted to talk really quickly about something
00:00:22
that’s been on my mind and probably yours too.
00:00:24
With the holidays here, it doesn’t have to mean
00:00:27
that you destroy your weight loss goals. And
00:00:30
I know what you’re thinking, but it’s Thanksgiving
00:00:32
or it’s Christmas. I’m surrounded by family and
00:00:36
there’s pie everywhere and my gym routine is
00:00:38
completely thrown off. I hear you. But here’s
00:00:41
the thing. You can enjoy, absolutely, you can
00:00:45
enjoy the holidays and stay committed to your
00:00:48
fitness journey. They’re not. I repeat, they’re
00:00:53
not mutually exclusive. So let’s talk about tomorrow,
00:00:57
right? Thanksgiving dinner is going to be amazing.
00:01:01
And you should enjoy it. But here’s what science
00:01:04
actually tells us about not overindulging while
00:01:06
still having a great time. First, I want you
00:01:10
to eat breakfast. I know far too many people
00:01:12
who will not eat breakfast the day of Thanksgiving.
00:01:15
In fact, it used to be a thing that my husband
00:01:17
was really adamant about. He’s like, well, I
00:01:19
don’t want to do breakfast and I don’t want to
00:01:22
do lunch because we’re going to have Thanksgiving
00:01:24
dinner and I want to be really, really hungry
00:01:26
for it. And it’s tempting. It really is tempting
00:01:29
to save all those calories for the big meal.
00:01:32
But research shows that arriving whenever you’re
00:01:36
starving leads to overeating. What you should
00:01:40
do instead is have a really good breakfast to
00:01:44
keep your blood sugar stable and then stay hydrated.
00:01:47
That’s number two, right? In fact, you should
00:01:49
be doing that all day. Stay hydrated. Because
00:01:51
what’s funny is we often mistake thirst for hunger.
00:01:56
So drink water all day, especially right before
00:02:00
the big meal. And third, and this is a big one,
00:02:03
I want you to use the plate method. Fill half
00:02:07
of your plate with vegetables first, and then
00:02:11
a quarter protein, hello turkey, and a quarter
00:02:13
with those delicious carbs and sides. Notice
00:02:16
I didn’t say don’t have the carbs and sides.
00:02:18
I want you to have it. I want you to have that
00:02:20
stuffing and the mashed potatoes and all the
00:02:22
delicious things, but you just have to be mindful
00:02:25
about your portions. And the biggest thing while
00:02:28
you’re eating is eat slowly. If you’re mindless
00:02:32
about your eating, before you know it, you’re
00:02:34
shoveling in a crap ton of food and you may already
00:02:37
have been full, but you kept going. If you keep
00:02:41
going, even after you’re full, you’re just going
00:02:43
to overstuff yourself and make yourself sick,
00:02:45
right? So I know it’s going to be hard, but I
00:02:48
want you to like put down your fork between bites.
00:02:52
It takes about 20 minutes for your brain to register
00:02:54
that you’re full. Savor the flavors. Give your
00:02:58
body time to tell you when it’s satisfied. And
00:03:01
not stuffed. So, it’s going to be difficult,
00:03:06
right? It’s going to be hard. I get it. I totally
00:03:08
get it. Because you start talking to Aunt Sharon
00:03:10
and before you know it, you have just shoveled
00:03:12
in a whole bunch of mashed potatoes and stuffing
00:03:14
and all the good things. And your brain hasn’t
00:03:18
quite caught up to the fact that, hey, you might
00:03:21
already be full. Now, let me tell you what I
00:03:24
plan on doing. Tomorrow morning, before the chaos
00:03:26
begins, I intend to get my workout in. I am so
00:03:31
used to every single Thursday, I do Tabata and
00:03:34
I do stretch. And there’s amazing classes online
00:03:37
that you can take. And so that’s what I intend
00:03:39
to do. My goal is even if I only work out 30
00:03:42
to 45 minutes, I plan on doing some Tabata rounds
00:03:45
and I plan on doing some stretching. And here’s
00:03:47
why. Not only does it set the tone for the day,
00:03:50
it reminds me that I’m someone who prioritizes
00:03:53
movement and health even on the holidays. And
00:03:57
on Black Friday, while everyone else is going
00:03:59
to be trying to get to the stores at dawn or
00:04:01
maybe going back to work or whatever, I’m going
00:04:04
to the gym. I definitely will be going to the
00:04:06
gym. I’ll have my Friday routine just like I
00:04:09
do every single Friday of Zumba and low -impact
00:04:11
cardio because, honestly, that’s going to feel
00:04:15
more amazing to me than trying to get some amazing
00:04:17
deal. And let’s face it, so many of the deals
00:04:20
these days are on the computer anyway. You don’t
00:04:23
have to go and be one of those doorbusters. And
00:04:26
do we really need $25 off a TV? Absolutely not.
00:04:29
What I need is 25 pounds off my waistline. So
00:04:32
that’s what I intend to do. And I encourage you
00:04:35
to consider doing that for yourself as well,
00:04:37
because there’s something so satisfying about
00:04:40
knowing that you had a good meal and you still
00:04:44
kept your fitness goals and your commitment to
00:04:48
yourself to get in shape as your top priority.
00:04:51
So when you enjoy your Thanksgiving meal, And
00:04:54
you continue to keep working out maybe the day
00:04:57
of, or at least at the very least, the day after.
00:05:00
You’re energized. You’ve got extra fuel in your
00:05:03
system. And you’re proving to yourself that one
00:05:04
day of celebration doesn’t have to derail everything
00:05:07
you’re working for. And listen, Thanksgiving
00:05:10
is just the beginning. I know. We’re heading
00:05:13
into the full holiday season. You know, Christmas
00:05:15
parties and cookie exchanges and New Year’s celebrations.
00:05:18
There’s sweets. There’s treats. And they’re everywhere.
00:05:22
And here’s my plan. And maybe it’ll work for
00:05:25
you too. So I’m just sharing it with you in case
00:05:26
you possibly want to use it. I fully intend to
00:05:29
enjoy my mom’s peanut butter chocolate candy.
00:05:32
I fully intend to have some cookies at the cookie
00:05:36
party, the cookie swap that I’m having with some
00:05:38
gym buddies. I even plan on having some pie.
00:05:41
But I’m also going to make sure that I am moving
00:05:44
my body consistently every single day, staying
00:05:47
active and not use the holiday as an excuse to
00:05:51
completely abandon everything that I’ve worked
00:05:53
so hard in the last few months for. Here’s the
00:05:56
thing. This episode is intended to remind you
00:06:00
that the holidays are about joy. They’re about
00:06:04
gratitude and they’re about connection. I don’t
00:06:07
want you to feel guilty. about the holidays.
00:06:11
But I also don’t want you to overindulge. At
00:06:14
the same time, if you over -restrict yourself,
00:06:17
that’s what’s going to lead to the binging. So
00:06:20
don’t feel guilt if you want to try your cousin’s
00:06:22
banana pudding pie. Don’t feel guilt if you’re
00:06:25
really wanting a couple bites of that sweet potato
00:06:28
casserole. Have it. By all means, have it. But
00:06:33
just make sure that you are not overindulging,
00:06:36
you’re being mindful about what you’re consuming,
00:06:38
and Work out even on the days that you have family
00:06:42
things going on. Wake up earlier if you need
00:06:45
to. I mean, I know that sounds like the same
00:06:47
old things that gym bros say all the time, right?
00:06:49
But at the same time, if you just give yourself
00:06:52
an extra 15 minutes, it could be what you need
00:06:56
to stay on track. So wake up earlier. Do a quick
00:07:01
body weight circuit in the guest room. Take a
00:07:04
family walk after dinner. Movement, it doesn’t
00:07:07
have to be perfect, but it does have to happen.
00:07:09
if you want to stay committed to your fitness
00:07:12
goals. You’ve got this. I hope you enjoy your
00:07:14
Thanksgiving. I want you to know that I am so
00:07:17
thankful that you’re listening to this, and I
00:07:19
hope that you are moving your body more. Love
00:07:22
your people, eat the good food, and then make
00:07:24
sure that you are getting right back to the work.
00:07:27
Onwards and upwards, my friends. Have you worked
00:07:29
out today?

Being late isn’t an excuse. Here’s why showing up 15 minutes late is better than not showing up at all, and what this really teaches your brain.

Listen to the episode here…

The “I’m Running Late” Excuse Stops Today

I’m early to the gym today. Like, actually early. Twelve whole minutes early.

But that’s not always the case. Lately, I’ve been rolling in five, ten, sometimes fifteen minutes late to class. And I used to let that be a reason not to go at all.

You know the feeling. You’re running behind. The class has already started. Walking in late feels awkward. So you tell yourself, “Well, it’s already started. I’ll just go tomorrow.”

Tomorrow never comes.

Stop Training Your Brain to Accept Excuses

Here’s what I’ve learned. Every time you give your brain an excuse to skip something, you’re training it that excuses are acceptable.

When you’re five minutes late and you decide to skip the gym, you’re teaching yourself that things need to be perfect to show up. When your morning doesn’t go exactly as planned and you bail on your commitment, you’re reinforcing that it’s okay to quit when things get inconvenient.

And that’s a dangerous pattern.

The Commitment Breakdown

Being committed to something means showing up even when it’s not convenient. Even when it’s not perfect. Even when you’re running late.

Every time you chip away at your commitments, every time you break down those walls of dedication, you weaken the whole structure. At some point, it’s not a commitment anymore. It’s just something you say you’ll do “someday.”

Someday I’ll be on time. Someday I’ll start going to the gym again. Someday never comes if you keep accepting excuses.

A Little Workout Beats No Workout

Let’s be practical here. If you show up fifteen minutes late to a forty-five minute class, you still get thirty minutes of movement. That’s thirty minutes more than you’d get sitting at home.

And here’s the thing. If you only get twenty minutes of class time, you can stay after. Use the dumbbells. Hit the bike. Try the stair climber. There are options.

Getting a little bit of a workout is infinitely better than getting no workout at all.

What Walking In Late Actually Teaches You

When you walk into class late, you’re proving something important to yourself. You’re proving that your commitment matters more than your comfort. You’re showing yourself that you don’t need perfect circumstances to follow through.

You’re teaching your brain: I said I was going to do this, so I’m doing it. Even if it’s not ideal. Even if it’s awkward. Even if I missed the warmup.

That’s powerful.

Show Up for Yourself

If you’re running late this morning and you’re thinking about skipping the gym, don’t. Go anyway.

Just get those ten, fifteen, twenty, twenty-five minutes of workout in. Because you’re not just exercising your body. You’re exercising your commitment muscle.

You’re showing your brain: I still intend to do this. Yeah, I slipped up on timing. But I’m committed. I still want to work out. I still want to show up for myself every day.

Choosing Yourself

A couple days ago, I posted on Facebook that in 2025, I started choosing myself again. There’s this amazing book by James Altucher called Choose Yourself. I highly recommend it.

But the point is this: In 2025, I started choosing myself again. And in 2026, I’m doubling down on it.

I really hope you’ll do the same thing. Choose yourself. Show up for yourself. Commit to yourself.

If you want to get in shape, make it happen. Only you can.

The Bottom Line

Being late isn’t a valid excuse to skip your workout. It’s just an inconvenience. And inconveniences are tests of your commitment.

Will you let a few minutes derail your entire day? Or will you show up anyway and prove to yourself that you’re serious?

The choice is yours. But I know which one will get you closer to your goals.

Rhonda’s Interview Series:

Part 1 – https://rss.com/podcasts/more-movement-please/2330514/?via=moremovementplease

Part 2 – https://rss.com/podcasts/more-movement-please/2330530/?via=moremovementplease

Part 3 – https://rss.com/podcasts/more-movement-please/2330546/?via=moremovementplease

Find Rhonda on Facebook: https://www.facebook.com/fitnesswithRhondaGoode

🙌This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– “Choose Yourself” Book https://amzn.to/4pzhFxL

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic’s Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Need content for your podcast or blog? Check out Tools for Motivation!

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.

Full Transcript: Running Late? Go to the Gym Anyway

00:00:13
What’s up you guys? Famous Ashley Grant here
00:00:15
and welcome to More Movement Please. I don’t
00:00:18
know about you guys, but I’m still riding the
00:00:20
high from last week’s amazing interview series
00:00:23
that went live from Rhonda Good, my fabulous
00:00:26
instructor. If you haven’t heard the series,
00:00:29
I highly, highly, highly recommend you check
00:00:31
it out. I’ll leave some links in the show notes
00:00:33
to the three -part series. It was so good. It
00:00:37
was raw. It was real. It was vulnerable. And
00:00:40
it’s what everybody needs to hear if they’re
00:00:42
considering starting their workout journey. And
00:00:45
so I highly recommend that if you haven’t heard
00:00:47
that yet, you go check it out. But today what
00:00:50
I want to talk about is running late. And the
00:00:53
funny thing is, today I’m actually on time. Not
00:00:56
just on time, but I’m early. Today I woke up
00:00:59
early. I woke up… ready and raring to go. And
00:01:02
because of that, I’m getting to the gym a full
00:01:06
12 minutes early. There have been days though,
00:01:10
especially lately where I’ve been getting to
00:01:12
the gym five, 10 minutes late. And I used to
00:01:17
allow that to be an excuse to not go to the gym.
00:01:22
And I know that’s one of those things where when
00:01:25
you feel like you’re running late and you feel
00:01:26
like you’re going to walk into a class that’s
00:01:28
optional. you don’t want to walk in. You just
00:01:32
feel like, okay, well, this was just a sign or
00:01:34
a reason that I shouldn’t be going into the gym
00:01:38
because you don’t want to be that person that
00:01:40
walks in late. If you listened to any of my previous
00:01:43
episodes, you already know what I’m going to
00:01:45
say. You should go anyway. If you are serious
00:01:49
about working out, go anyway. Because every time
00:01:54
you give your brain excuses to do something different,
00:01:59
you’re training your brain that it’s okay. So
00:02:04
those days that I’m running late, if I allow
00:02:07
myself to just stay home or talk myself out of
00:02:10
going to the gym, that means every time something’s
00:02:12
not going exactly perfectly to plan, I’m training
00:02:17
my mindset that it’s okay. I’m allowed to skip
00:02:22
the gym. And the thing about being committed
00:02:26
to something is whenever you Pick away at those
00:02:30
commitments when you break down those walls of
00:02:34
being committed to something. At some point,
00:02:37
it’s no longer a commitment. It’s just something
00:02:40
that you say will be your someday. Someday I’ll
00:02:43
be on time. Someday I’ll start going to the gym
00:02:46
again. And I don’t want that for you. I want
00:02:49
you to show up anyway, even if you’re 15, 20
00:02:53
minutes late. Getting a little bit of a workout
00:02:56
is better than getting no workout at all. And
00:02:58
here’s the thing. If you are running a little
00:03:00
bit late and you get into gym class and you only
00:03:04
get about 20 minutes of workout, well, you could
00:03:07
stay a little bit longer and maybe work on some
00:03:10
dumbbells, maybe use the bike machine, maybe
00:03:13
use the stair climber or some other thing. So
00:03:16
basically, the main point of this is I just want
00:03:20
to encourage you that if you’re running late
00:03:21
this morning and you’re like, man, I’m going
00:03:24
to be a couple minutes late to the gym, maybe
00:03:26
I should just forget about it. And go do something
00:03:28
else. Instead, go to the gym anyway. Just get
00:03:33
those 10, 15, 20, 25 minutes of workout in. Because
00:03:39
at least then you’re showing your brain and teaching
00:03:42
your brain. I still intend to do this. Yeah,
00:03:46
today I slipped up a little bit. But I am committed.
00:03:49
I still want to work out. I still want to show
00:03:52
up for myself every day. Because… When you
00:03:56
are making commitments to yourself and you’re
00:03:58
putting yourself first, that’s when the magic
00:04:01
happens, y ‘all. A couple days ago, I posted
00:04:04
on Facebook that in 2025, I started choosing
00:04:08
myself again. There’s this amazing book by James
00:04:10
Altucher. It’s called Choose Yourself. I highly
00:04:12
recommend it. I’ll leave a link in the show notes.
00:04:14
It’s really good. But in 2025, I started choosing
00:04:19
myself again. And in 2026, I’m doubling down
00:04:21
on this. And friends, I really hope that you’ll
00:04:24
do the same thing. Choose yourself. Show up for
00:04:27
yourself. Commit to yourself. If you want to
00:04:31
get in shape, make it happen. Only you can. Onwards
00:04:35
and upwards, my friends. Have you worked out
00:04:37
today?

Cold weather is just another excuse. Here’s how to stop letting the temperature control your fitness goals and keep moving anyway.

Listen to the episode here…

Cold Weather Kept Me Out of Shape for Years. Here’s How I Finally Stopped Letting It Win.

What’s up, you guys? I am coming at you live from my car, which is where I said I’m going to be recording most of these episodes. But the exciting thing about today’s recording is that I’m recording with a brand new lavalier mic.

And the reason I’m so excited about that is because it has better sounding audio. Using that in tandem with Adobe podcast, it’s just going to be so much better for the quality.

Why I Upgraded My Equipment

The main reason that I finally pulled the trigger and purchased these lovely lavalier mics is because you guys, I finally had the chance to interview my instructor. This is the gal that I told y’all that I wanted to interview in the very first episode. I said that if I was going to start interviewing guests, I wanted to interview her.

And I’ve done that now. We sat down, we had an amazing conversation, and I cannot wait for you guys to hear it. But I’m not dropping that episode for at least another two or three more episodes because I want to make sure that I get some more content out there first.

But Let’s Talk About the Cold

Today what I really want to talk about is something that I’ve been seeing a lot on social media lately. People are using the cold weather as an excuse not to work out.

And I get it. It’s cold. It’s miserable. Getting out of your warm bed when it’s freezing outside is not fun. Walking to your car in the cold, driving to the gym in the cold, all of that sucks.

But here’s the thing: the gym is heated. Your living room where you could do a YouTube workout is heated. The mall where you could walk laps is heated.

Stop Letting Weather Control You

The weather is just another excuse. And I’m saying this as someone who used to use every excuse in the book not to work out.

Too hot? Can’t work out. Too cold? Can’t work out. Raining? Definitely can’t work out. Snowing? Are you kidding me?

But the truth is, the weather doesn’t actually stop you from working out. It’s just uncomfortable. And yeah, I know, being uncomfortable sucks. But you know what else sucks? Staying out of shape because you let the weather control your life for six months out of the year.

Your Options When It’s Cold

If you don’t want to drive to the gym when it’s cold, fine. Do a home workout. There are thousands of free workout videos on YouTube. You don’t need equipment. You don’t need anything except the commitment to yourself that you’re going to move your body.

If you really want to go to the gym but you’re dreading the cold commute, bundle up. Warm up your car. Make it as comfortable as possible. And then just go.

Because here’s what I’ve learned: the discomfort of being cold for the 10 minutes it takes you to get from your house to the gym is nothing compared to the regret you’ll feel later for skipping your workout.

The Real Question

The real question is: are you going to let a little cold weather be the reason you don’t reach your goals?

I hope not. I really hope not.

YouTube Classes

Stretch Classes: https://youtube.com/playlist?list=PLDPNeMw4rQKrP845UF9B3rqZXFx2TYGnV&si=foZXqQktrZCE0jcW

Standing Pilates Classes: https://youtube.com/playlist?list=PLDPNeMw4rQKo2vd20Ar-Q4hz-Kt5smQix&si=VS-lijfNt6Tqo2Uy

Beginner Dance Fitness Classes: https://youtube.com/playlist?list=PLFgZ1gLrErM8lMbkzXNFcdiVz6ukQGr-L&si=XfNaLpEF63sXeoMH

This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Get my lavalier microphones

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic’s Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

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!

Full Transcript – No Excuses: Working Out When It’s Cold Outside

00:00:13
What’s up, you guys? Famous Ashley Grant here,
00:00:15
and welcome to More Movement, Please. I am coming
00:00:17
at you live from my car, which is where I said
00:00:21
I’m going to be recording most of these episodes.
00:00:23
But the exciting thing about today’s recording
00:00:25
is that I’m recording with a brand new lavalier
00:00:27
mic. And the reason I’m so excited about that
00:00:30
is because it has better sounding audio. I don’t
00:00:33
know if you can notice, but if you’re an audiophile
00:00:35
like I am, you’ll probably be able to tell that
00:00:38
there is a little bit better sound. It’s a little
00:00:41
crisper. It’s a little… it’s a little better.
00:00:43
And using that in tandem with Adobe podcast,
00:00:47
it’s just going to be so much better for the
00:00:49
quality. And I’m just excited about it. The main
00:00:52
reason that I finally pulled the trigger and
00:00:54
purchased these lovely lavalier mics is because
00:00:58
you guys, I finally had the chance to interview
00:01:00
my instructor. This is the gal that I told y
00:01:03
‘all that I wanted to interview in the very first
00:01:05
episode. I said that if I was going to start
00:01:08
interviewing guests, I wanted to interview her.
00:01:10
And I’ve done that now. It was a fantastic interview.
00:01:13
It was so good. She dropped so many amazing knowledge
00:01:16
bonds. She shared so much amazing education,
00:01:19
some of the best content that I have heard, any
00:01:21
fitness. person of ever say and even better than
00:01:26
most of the TikTok creators and fitness people
00:01:29
that I follow online she shared some amazing
00:01:32
amazing truth bombs and I can’t wait to share
00:01:34
them all with you so that will be dropping soon
00:01:36
it is not ready yet but I’m super freaking stoked
00:01:40
that she even gave me the time of day to interview
00:01:43
her because I know she is not the type of person
00:01:45
that likes spotlight let alone being mic’d up
00:01:48
and interviewed but that is coming soon but that
00:01:50
is not the point of today’s episode Today, what
00:01:53
I want to talk to you guys about is going to
00:01:56
the gym when it’s cold or when there’s weather
00:02:00
problems. So one of the things that happened
00:02:03
this week is that on Monday, it dropped to 26
00:02:06
degrees in Richmond, Kentucky. It may have actually
00:02:09
been colder, but whenever I woke up, that’s what
00:02:11
the temperature outside said. It said it was
00:02:14
26 degrees and it was actually snowing the night
00:02:17
before. And the truth is that… Throughout most
00:02:20
of Monday, it was also snowing. We had snow showers
00:02:23
and it’s very early in the season for this to
00:02:26
happen. But an interesting thing occurred because
00:02:29
of the fact that we had snow showers. And that’s
00:02:31
that a lot of people did not show up to class.
00:02:34
I cracked the joke as soon as I walked in. What
00:02:36
is everybody scared of the cold? Because there
00:02:38
were so many people that I’m used to seeing at
00:02:41
the gym that did not actually attend. The instructor
00:02:45
and I kind of had a little bit of a back and
00:02:47
forth about the fact that sometimes what she
00:02:50
notices is whenever it starts to get cold, people
00:02:53
stop showing up to the gym. So what should you
00:02:55
do if you’re feeling the same way that it’s too
00:02:58
cold and you don’t want to go to the gym? Well,
00:03:01
if you heard my last episode where I basically
00:03:03
gave you a little bit of tough love and said
00:03:04
you should go anyway, I’m going to say it again.
00:03:07
You should go anyway. However. I do understand
00:03:10
that there’s going to come a point where the
00:03:12
roads are going to be too slick or, you know,
00:03:14
there’s going to be snow on the ground and people
00:03:15
aren’t going to want to drive. If that happens,
00:03:17
this is what you should do. Are you ready for
00:03:19
this? It’s simple advice and I really hope you’ll
00:03:22
take it. Go to YouTube. I have to tell you, I
00:03:25
have been taking fitness classes on YouTube for
00:03:27
the better part of the last three months and
00:03:29
I’m taking them on Wednesdays and Sundays. I’m
00:03:32
mainly taking the stretch classes and they have
00:03:36
been amazing. I can’t even explain to you how
00:03:40
wonderful it has been to be able to move my body
00:03:44
even whenever I cannot get to the gym. Because
00:03:46
the reality is you should not have an excuse
00:03:49
in this day and age. If you have access to the
00:03:52
internet, you have access to classes. And on
00:03:56
Tuesdays and Thursdays, what I used to do is
00:03:59
if I could not do the Matt Pilates class, I would
00:04:02
do a standing Pilates class on YouTube. I would
00:04:05
look them up. I have some amazing videos that
00:04:08
I, that are my go -tos that I have a playlist
00:04:10
for, and I will happily share those in the show
00:04:13
notes as well. But basically when I can’t get
00:04:16
to the gym, but I know I want to work out, I
00:04:19
go to YouTube and I know that might seem a little
00:04:22
bit like a cop -out, but there’s some actually
00:04:24
really good content on there. And I. I would
00:04:28
happily share these videos that I’ve been watching
00:04:31
and using with y ‘all. Because there should be
00:04:34
no excuse, right? There should be no excuse for
00:04:37
not working out. If you want to get in shape,
00:04:42
if you want to stay in shape, you cannot use
00:04:45
the weather outside as your reason for not moving.
00:04:50
So the whole idea of this entire podcast, this
00:04:54
whole movement, is that I want a movement of
00:04:56
movement, right? And so I want to make it easier
00:04:59
for everybody to move more. And if you want me
00:05:04
to be your accountability, I would love to do
00:05:06
that. Hit me up. I’m on. Instagram, I’m on Facebook,
00:05:10
I’m on all the socials at Famous Ashley Grant.
00:05:12
And if I’m not at Famous Ashley Grant, you can
00:05:15
still search Famous Ashley Grant and you will
00:05:16
find me on any of the social media profiles that
00:05:19
I have. I’m on Pinterest, I’m on X, all the things.
00:05:23
And if you hit me up and you say, hey, Ashley,
00:05:25
I want to be an accountability buddy. I will
00:05:27
send you an email every single Monday, just like
00:05:29
I’m doing with some of my other friends, basically
00:05:32
saying, have you worked out today? And I will
00:05:34
also say, what are you doing this week to move
00:05:37
your body more? Just that little bit of accountability,
00:05:40
just that little bit of a nudge of someone saying,
00:05:43
hey, I’m watching you. It might be all you need
00:05:47
to just finally move more. And I really want
00:05:50
that for you. So if you’re interested. Hit me
00:05:53
up. There’s no cost for this. I’m not charging
00:05:55
or anything like that. The whole goal is simply
00:05:57
to get you to move more. So hit me up on all
00:06:00
the socials. That’s basically all I’ve got for
00:06:02
you today is that I want you to not let the weather
00:06:04
be your excuse for why you don’t move. And if
00:06:07
you’re looking for an accountability, I would
00:06:09
love to be the person that holds you accountable
00:06:11
and makes you move your body more. So. I really
00:06:15
appreciate you guys even listening to these episodes.
00:06:17
I hope that they’re helpful. And I can’t wait
00:06:20
for you to listen to the interview I did with
00:06:22
Rhonda. Like I said, it will be dropping in three
00:06:24
episodes because it was just so jam -packed with
00:06:27
so much good stuff. And I don’t want to overwhelm
00:06:29
anybody. And I just really hope that you guys
00:06:32
get inspired to start moving more. So onwards
00:06:35
and upwards, my friends. Have you worked out
00:06:37
today?

Don’t want to go to the gym today? Here’s what you should do anyway. (Spoiler: it’s exactly what you think, but you need to hear it.)

Listen to the episode here…

What to Do on Days You’d Rather Cry Than Go to the Gym (It’s Not What You Think)

Today I want to talk about what to do on the days that you don’t want to go to the gym. Even if you have made it a habit, even if you have made it something that you do every single day, there are going to be days that you’re going to wake up and you’re going to be like “God, I just don’t want to go to the gym today.”

So what should you do on those days?

The Answer You Already Know

I have the answer for you. And I know you might be surprised by this, but this is what you should do on the days you don’t want to go to the gym.

Go anyway.

I know. Can you believe it? It’s just groundbreaking information. You can’t even believe the fact that I just said that, I’m sure.

Why This Actually Matters

But the reality is, if you are trying to be serious, if you are trying to lose weight, if you are trying to get stronger, trying to get healthier, trying to make it a habit, you cannot cancel this date with yourself.

You have to get up and put in the work.

And it sucks. I get it. I really do. There have been days that I have not wanted to go at all. I’ve either had a headache or my stomach was hurting or insert, honestly, insert excuse here.

Because that’s what it is, isn’t it?

The Two Days I Actually Couldn’t Go

Now, I will tell you that during my 100 days of fitness, there were two days that I literally could not go to the gym. But it was because I was in so much pain that I physically could not move. And it wasn’t like I was trying to give myself an out.

The funny thing is, on both of those days, I got up and got dressed. Even though I didn’t want to go to the gym and I didn’t feel like it, I actually got up and got dressed and was gonna go. Hell, one of the days, I went to the gym and then turned around and had to come back home because I was in so much physical pain.

But the point is, I made the commitment to go even though I didn’t want to go.

The Feeling After You Go

And the days that you don’t want to go and you work out anyway? You’re gonna feel so much better, so much prouder of yourself for the fact that you went anyway.

I’ve never heard anybody say that they regretted working out. Sure, I’ve heard people say that they regretted going too high on their weights. I’ve heard people say that they regretted overdoing it or that they did something in their workout that was stupid or that they shouldn’t have done that led to injury or some other issue.

But I’ve never heard anybody say that they regretted actually putting the time into themselves, taking the time to take care of themselves.

Show Up for Yourself

So even on the days that you’re like “ugh, I don’t want to go,” go anyway. Because you know that if you don’t, the people that you’ve been working out with, they’re going to wonder where you are. And that’s a good thing, at least for me.

I know some people don’t want to be around anybody when they’re working out. And that’s fine. But that’s the whole thing is you’ve got to figure out what works best for you and then commit to it and then keep showing up, keep putting in the reps, even on the days you don’t feel like it.

This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Get my lavalier microphones: https://amzn.to/3WXK0Sa

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic’s Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

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!

Full Transcript: What to Do When You Don’t Want to Hit the Gym

00:00:14
What’s up you guys? Famous Ashley Grant here.
00:00:16
Welcome to More Movement Please. Today I want
00:00:18
to talk about what to do on the days that you
00:00:20
don’t want to go to the gym. Even if you have
00:00:23
made it a habit, even if you have made it something
00:00:26
that you do every single day, there are going
00:00:29
to be days that you’re going to wake up and you’re
00:00:31
going to be like, God, I just don’t want to go
00:00:33
to the gym today. So what should you do on those
00:00:35
days? I have the answer for you. And I know You
00:00:40
might be surprised by this, but this is what
00:00:42
you should do on the days you don’t want to go
00:00:43
to the gym. Go anyway. I know. Can you believe
00:00:47
it? It’s just groundbreaking information. You
00:00:49
can’t even believe the fact that I just said
00:00:52
that, I’m sure. But the reality is, if you are
00:00:55
trying to be serious, if you are trying to lose
00:00:58
weight, if you are trying to get stronger, trying
00:01:01
to get healthier, trying to make it a habit,
00:01:03
you cannot cancel this date with yourself. You
00:01:07
have to get up and put in the work. And it sucks.
00:01:10
I get it. I really do. There have been days that
00:01:13
I have not wanted to go at all. I’ve either had
00:01:15
a headache or my stomach was hurting or insert,
00:01:19
honestly, insert excuse here. Because that’s
00:01:22
what it is, isn’t it? Now, I will tell you that
00:01:24
during my 100 days of fitness, there were two
00:01:26
days that I literally could not go to the gym.
00:01:30
But it was because I was in so much pain that
00:01:35
I physically could not move. And it wasn’t like
00:01:37
I was trying to give myself an out. The funny
00:01:40
thing is, on both of those days, I got up and
00:01:42
got dressed. Even though I didn’t want to go
00:01:43
to the gym and I didn’t feel like it, I actually
00:01:45
got up and got dressed and was gonna go. Hell,
00:01:48
one of the days, I went to the gym and then turned
00:01:51
around and had to come back home because I was
00:01:52
in so much physical pain. But the point is, I
00:01:55
made the commitment to go even though I didn’t
00:01:58
want to go. And the days that you don’t want
00:02:02
to go and you work out anyway, you’re gonna feel
00:02:05
so much better, so much prouder of yourself for
00:02:07
the fact that you went anyway. I’ve never heard
00:02:10
anybody say that they regretted working out.
00:02:13
Sure, I’ve heard people say that they regretted
00:02:15
going too high on their weights. I’ve heard people
00:02:17
say that they regretted overdoing it or that
00:02:20
they did something in their workout that was
00:02:22
stupid or that they shouldn’t have done that
00:02:24
led to injury or some other issue. But I’ve never
00:02:28
heard anybody say that they regretted actually
00:02:30
putting the time into themselves, taking the
00:02:32
time to take care of themselves. So if you are
00:02:36
hoping to increase your fitness increase the
00:02:39
amount of times that you are putting in the reps
00:02:42
you got to commit to it and I know this has been
00:02:46
a running theme that I’ve been talking about
00:02:48
for a while but it’s so true and the funny thing
00:02:52
is the more you do it the more you will become
00:02:55
it’ll it’ll become ingrained in you it’ll become
00:02:58
second nature you’ll feel weird on the days that
00:03:01
you don’t go because those two days that I could
00:03:04
not go to the gym They felt weird, man. Yeah,
00:03:07
okay, I was hovered over in pain and trying to
00:03:09
get better. But I really missed being around
00:03:13
the gym. I missed being with my people that I
00:03:16
was working out with. And that’s the other thing.
00:03:17
You’ve got to find your groove, your thing that
00:03:21
you love to do. For me, it’s group fitness. I
00:03:24
have to be working out with other people. Something
00:03:26
about torturing yourself with other people in
00:03:29
the room. makes it that much better and that
00:03:31
much easier for you to commit and stick around
00:03:34
and keep doing it and keep showing up. Because
00:03:36
you know that if you don’t, the people that you’ve
00:03:40
been working out with, they’re going to wonder
00:03:41
where you are. And that’s a good thing, at least
00:03:43
for me. I know some people, they don’t want to
00:03:45
be around anybody when they’re working out. And
00:03:47
that’s fine. But that’s the whole thing is you’ve
00:03:49
got to figure out what works best for you and
00:03:51
then commit to it and then keep showing up, keep
00:03:53
putting in the reps, even on the days you don’t
00:03:56
feel like it. That’s what I got for you today.
00:03:58
I hope you enjoyed this quick little episode.
00:04:01
Onwards and upwards, my friends. Have you worked
00:04:03
out today?

I work out 7 days a week and I’ve never felt better. Here’s why active recovery days beat complete rest days every single time for me.

Listen to the episode here…

I Haven’t Taken a Complete Rest Day in 115 Days. Here’s Why I Never Will Again.

Today is day 115 of my fitness journey of going maximum effort on fitness. I’m actually on a walk right now, and I wanted to hop on here and talk with you about the importance of active recovery days.

My Seven-Day-a-Week Approach

Anybody who’s following my fitness journey knows that I am working out basically seven days a week at this point. But two of those days I chose as active recovery days.

Now there are some times that I will do some kind of additional exercise. Like I’ve started doing Zumba on Sundays. So technically speaking, I only have one active recovery day. But more often than not, I do Wednesdays and Sundays as my active recovery days.

So why is this important? Why is it important to have an active recovery day? And these are the lighter days where you’re not really going as hard as you normally would. So why are they important?

What Active Recovery Actually Means

Well, number one, they help prevent injury. When you’re constantly pushing your body hard every single day with no break, you increase your risk of overuse injuries. Your muscles need time to repair and rebuild, but that doesn’t mean you need to be completely sedentary.

Number two, they maintain momentum. This is huge for me. If I took a complete rest day where I did nothing at all, I know myself. I’d start making excuses. “Oh, well, I took yesterday off, so what’s one more day?” Before you know it, one day becomes two, becomes three, becomes a week.

Active recovery keeps me in the habit of moving my body daily without putting excessive strain on it.

My Active Recovery Activities

On my active recovery days, I usually go for walks. Sometimes it’s a 30-minute walk, sometimes it’s longer, depending on how I’m feeling. I might do some gentle stretching or yoga.

The key is that I’m still moving. I’m still honoring my commitment to myself to move my body every single day, but I’m doing it in a way that allows my muscles to recover from the harder workouts.

Listen to Your Body

Now, I’m not saying everyone needs to work out seven days a week. Some people absolutely need those complete rest days. But for me, keeping some kind of movement going every single day works better for my mindset and my goals.

The important thing is that you figure out what works for you and your body. Pay attention to how you feel. If you’re exhausted and your body is screaming at you to rest, then rest. But if you’re like me and you feel better maintaining that daily habit, then active recovery might be the way to go.

Onwards and upwards, my friends. Have you worked out today?

This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Get my lavalier microphones

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic’s Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

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!

Full Transcript: Why I Don’t Believe in Total Rest Days Anymore

00:00:13
What’s up you guys? Famous Ashley Grant here
00:00:14
and welcome to More Movement Please. Today is
00:00:17
day 115 of my fitness journey of going maximum
00:00:21
effort on fitness and I’m actually on a walk
00:00:24
right now and so I wanted to just kind of hop
00:00:26
on here and… and talk with you guys about the
00:00:29
importance of active recovery days. Because anybody
00:00:32
who’s following my fitness journey, you know
00:00:34
that I am working out basically seven days a
00:00:36
week at this point. But two of those days I chose
00:00:38
as active recovery days. Now there are some times
00:00:42
that I will do… some kind of additional exercise.
00:00:45
Like I’ve started doing Zumba on Sundays. And
00:00:47
so technically speaking, I only have one active
00:00:49
recovery day. But more often than not, I do Wednesdays
00:00:54
and Sundays as my active recovery days. And so
00:00:57
why is this important, right? Why is it important
00:00:59
to have an active recovery day? And these are
00:01:03
the lighter days where… you’re not really going
00:01:07
as hard as you normally would. So why are they
00:01:10
important? Well, blood flow and waste removal
00:01:12
is the big one. When you do light movement like
00:01:15
walking or gentle yoga, you increase circulation
00:01:18
without stressing your muscles. And it also delivers
00:01:22
fresh nutrients and oxygen. to recovering tissues.
00:01:25
And it’s way more effective than just sitting
00:01:28
on the couch, because if you’re going to be recovering,
00:01:30
it doesn’t mean you can’t move. You still can
00:01:32
move. So when you still are moving, you’re preventing
00:01:36
stiffness, but you’re not adding strain. So after
00:01:39
intense workouts, muscles, they can get tight
00:01:41
and your joints can feel stiff. But gentle movement
00:01:44
and stretching, that’s what keeps everything
00:01:46
mobile, and it reduces that locked up feeling.
00:01:49
But unlike another hard workout, it doesn’t require
00:01:52
a lot. additional damage that needs repair. So
00:01:56
the other reason that active recovery days are
00:01:58
so important to me is the mental recovery, right?
00:02:01
That’s huge. When you’re training as many days
00:02:04
a week as I am, it can be mentally draining.
00:02:06
And this is especially true if it’s intense.
00:02:09
Like some of the exercises I do, some of the
00:02:12
classes I attend, they are pretty intense. And
00:02:14
these active recovery days that I’m doing, they’re
00:02:17
letting me stay in my routine and keep building
00:02:19
momentum, but they’re not adding pressure. They’re
00:02:21
not adding intensity. But it’s a psychological
00:02:24
break while still doing something positive for
00:02:26
my body. And the other thing is it keeps my nervous
00:02:30
system from getting fried. So high intensity
00:02:33
training, it taxes your central nervous system,
00:02:36
right? Active recovery days, they give it a break
00:02:38
while you’re maintaining movement patterns and
00:02:40
staying active. So when you’re working out as
00:02:44
much as I am. You got to make sure you add in
00:02:46
recovery days. But again, they don’t have to
00:02:49
mean that you’re not moving. So whether you’re
00:02:51
doing stretching or walking or light yoga or
00:02:54
something, you’re still doing low impact and
00:02:57
you’re still promoting mobility, but you’re also
00:03:00
aiding recovery without adding that significant
00:03:02
stress. So if you are working out a bunch of
00:03:05
days, I encourage you to consider adding in active
00:03:08
recovery as well. Just see how it feels. And
00:03:12
that’s the tip I’ve got for you today. I hope
00:03:13
you enjoyed this quick little episode about,
00:03:17
well, active recovery. And I hope it encourages
00:03:21
you to start adding active recovery days to your
00:03:24
workout routine. So with that in mind, onwards
00:03:28
and upwards, my friends, have you worked out
00:03:30
today?

I failed at fitness for 18 months because I half-assed it. Here’s why going all-in is the only way to actually see results.

Listen to the episode here…

I Wasted 18 Months Half-Assing My Fitness. Here’s What Finally Worked.

Back in August 2023, I joined the local Y here in Richmond, Kentucky. The goal was to finally start working out again after several years of inactivity. Like a ridiculous amount of years. A good 12 years.

I decided that whenever I joined, I was going to really, really work out. That was the plan.

Unfortunately, I didn’t commit fully. And that is why I failed so miserably.

The Problem with Half-Commitment

That’s what I want to talk about today. If you’re going to commit, you better go all in. You’ve got to commit for real.

And what I mean by that is this: Don’t half-ass it. Don’t just say “I’m going to start working out.”

When I first joined the gym, I would go occasionally. Maybe once or twice a week if I was lucky. Sometimes I’d go three times in a week and feel like I was absolutely killing it.

But I wasn’t doing enough. And I knew that deep down. I really did. I knew that if I really wanted to make a change, I had to do more. But I just wasn’t ready yet.

What If You’re Never Ready?

The problem is, what if I had never been ready? What if I had never made the decision that “okay, it’s time, I’m going to get serious?”

I think about that sometimes and it scares me.

Because the truth is, just in 150 days, my body has changed so much that it’s kind of breathtaking.

The Transformation Is Real

When I think about the fact that today in my Zumba class I was able to do the jumping jacks… When I think about the fact that I got through the full two classes without completely getting winded…

Yeah, sure, your heart rate goes up and things hurt while you’re moving. But it’s nowhere near the pain I was feeling the same time last year.

I’m driving home right now and I’m seeing all the snow on the ground and just thinking about how last year the very thought of walking through the snow… I was doing everything I could to avoid the gym. If it would snow, I was like “okay, that’s a good excuse. I don’t have to go to the gym today.”

But today when it was snowing, I was like “oh man, I really hope they clear the roads so that I can get out and go to the gym.”

This Feeling? I Want It for You

It’s wild to me thinking about just how much has changed in a year, how much better I feel this Christmas than I did last Christmas.

And I want that for you. I say this in a lot of episodes. I really want that for you. I want you to feel this transformation for yourself because it’s truly life-changing.

I mean, I know that’s such a trope, right? It’s such a thing that everybody says. But when you’re experiencing it, when you’re going through it, when you are feeling the changes that are happening in your body, it just feels so good.

I can’t even believe how excited I was to be in as much pain as I was this morning. To be whimpering about doing leg movements and ball squeezes and lifting my arms with big weights.

It’s such a fun experience knowing that I’m doing this. I’m putting in the work.

Your Challenge

I challenge you today: go all in. If you’re thinking about working out, if you’re thinking about changing your body, if you’re thinking about finally getting physically fit, just go all in.

Commit to it. Don’t half-ass it. Get serious.

You can do this, and I believe in you.

Onwards and upwards, my friends. Have you worked out today?

This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

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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!

Full Transcript of Stop Half-Assing Your Fitness – Why All-In Commitment Changes Everything

00:00:13
Welcome to More Movement Please. I’m famous Ashley
00:00:15
Grant and today I want to talk about the importance
00:00:18
of commitment. So back in August 2023 I joined
00:00:25
the local Y here in Richmond, Kentucky and the
00:00:28
goal was to finally start working out again and
00:00:32
this is after several years of inactivity like
00:00:35
a redonkulous amount of years. I’d say a good
00:00:38
12 years and I decided that, you know, whenever
00:00:44
I joined, I was going to really, really work
00:00:48
out like that was the plan. Unfortunately, I
00:00:52
didn’t commit fully. And that is why I failed
00:00:55
so miserably. And so that’s kind of what I want
00:00:58
to talk about as the point of today’s episode
00:01:02
is that if you’re going to commit, you better
00:01:05
go all in. You’ve got to commit for real. And
00:01:08
what I mean by that is. Don’t half -ass it. Don’t
00:01:12
just say, I’m going to start working out. Put
00:01:15
more to it than that. You need to say how many
00:01:19
times you’re going to work out, how regularly
00:01:22
you’re going to be doing it. You need to start
00:01:24
thinking about it as a lifestyle change, not
00:01:27
a challenge. And whenever I did my 100 days of
00:01:30
fitness, That was one of the things that kept
00:01:32
coming up is people were like, OK, so once 100
00:01:35
days is over, you’re going to stop, right? You’re
00:01:37
going to calm down, right? You’re not going to
00:01:38
keep going to the gym as much as you are. And
00:01:41
the thing is, no, that wasn’t the plan. It wasn’t
00:01:44
the plan at all. This wasn’t a challenge I was
00:01:47
doing. Yes, I was challenging myself, but it
00:01:50
wasn’t a, OK, I’m going to do this. And then
00:01:52
at the end of 100 days, I’m good. That’s not
00:01:55
how fitness works. It’s a lifestyle change. And
00:01:59
so. I had to go all in to mean it. I had to go
00:02:04
all in to build the habit. I had to go all in
00:02:06
to finally make the changes that my body was
00:02:09
needing and to make it an addiction, honestly.
00:02:13
If I had just done what I have previously done
00:02:16
in years past and just said, oh, I’m going to
00:02:18
start working out, that doesn’t put any skin
00:02:20
in the game. Yeah, sure, I was paying for a gym
00:02:22
membership, but… The whole point of doing the
00:02:25
accountability posts and telling people that
00:02:27
I was really getting serious and constantly updating
00:02:31
my Instagram feed with whether or not I was working
00:02:35
out was because I knew that if I didn’t go all
00:02:38
in, I’d be all out. Because it’s too easy to
00:02:42
give up. It’s too easy to quit. The thing is,
00:02:47
when I start thinking back on all the times that
00:02:51
I… actually did something in my life. It’s
00:02:55
when I really made the decision. It’s when I
00:02:57
drew the line in the sand, when I got serious.
00:03:01
And so that’s what I want to encourage you to
00:03:03
do. I want you to get serious. If you are considering
00:03:06
working out and starting a lifestyle change of
00:03:10
being healthy and getting fit, you can’t half
00:03:14
-ass it. So go all in. I dare you. See what you’re
00:03:18
capable of. See what you can handle. I bet you
00:03:21
if you go all in and you commit, you’ll be surprised
00:03:24
by just how much you really can do. I know I
00:03:26
am. I’m really surprised by all I can do. And
00:03:30
I’m loving every minute of it. I want more. And
00:03:33
that’s the fun thing about when you start getting
00:03:35
serious about fitness. It starts to become fun.
00:03:38
You get these amazing endorphins. And it’s more
00:03:41
than just endorphins. You feel like you’re accomplishing
00:03:44
something. You’re watching your body change in
00:03:46
the mirror. Now, grant you, I’m not going to
00:03:48
lie. I talked about this recently on my Instagram
00:03:51
posts. I do have a little bit of body dysmorphia.
00:03:53
I still see that fatty. I do. I still see the
00:03:56
fatty. But I’m trying to recognize that, well,
00:03:59
my pants are fitting better. I’m trying to…
00:04:02
pay attention to the changes that I can’t necessarily
00:04:05
see, but that I can feel. And that’s helping
00:04:08
me. And I don’t know if that will help you or
00:04:10
not, but it’s definitely helping me to start
00:04:13
focusing on more on the inches and the pant sizes.
00:04:19
Because like I said, when I look in the mirror,
00:04:21
I’m still seeing the fatty, but I’m going to
00:04:24
keep showing up because now I’m addicted. Now
00:04:26
it’s a lifestyle change. Now it’s something that
00:04:28
I am a fitness person. That feels really fun
00:04:31
to say. And the truth is, previously, I would
00:04:35
have never said those words. I never would have
00:04:36
said I was into fitness. I would have said I
00:04:38
was into, you know, traveling or going out to
00:04:41
eat or whatever. And those things are still true.
00:04:43
But to be able to also now say I’m into fitness,
00:04:47
it feels really good. And I want that for everybody.
00:04:52
I want everyone to start committing to more movement
00:04:54
because when you move your body, it just feels
00:04:57
better. Yeah, you might feel sore in the moment
00:05:00
or you might have some soreness after you exercise.
00:05:03
But it feels so much better than the pain that
00:05:06
I would feel whenever I’d take a flight of stairs.
00:05:08
It feels so much better than the pain I would
00:05:10
feel, the discomfort I would feel getting winded,
00:05:13
going from the Kroger parking lot to the Kroger
00:05:15
front door or even walking around the store.
00:05:19
It’s insane how different I feel. And I want
00:05:23
that for you, too. So. I challenge you today,
00:05:28
go all in. If you’re thinking about working out,
00:05:31
if you’re thinking about changing your body,
00:05:32
if you’re thinking about finally getting physically
00:05:35
fit, just go all in. Commit to it. Don’t half
00:05:39
-ass it. Get serious. You can do this, and I
00:05:42
believe in you. Onwards and upwards, my friends.
00:05:46
Have you worked out today?

The slightest inconvenience can derail your workout. Here’s the simple night-before trick that keeps me consistent at the gym.

Listen to the episode here…

Why Your Morning Starts the Night Before (And Why This Changes Everything for Gym-Goers)

I know this sounds like standard advice that everyone gives. But now that I’m actually in the thick of things and going to the gym regularly, I see just how important it is.

The Chaos of Unprepared Mornings

The days I don’t have my clothes ready and my recovery drinks already in the fridge and everything ready to go? Those are the most hectic mornings ever.

And here’s the thing. I’m already motivated. I already want to go to the gym, regardless of whether I have all my things together. But when you’re looking for those reasons to say “oh, I can just wait until next time” or “I’ll just do it another day,” the slightest inconvenience can totally screw you up.

Why This Simple Step Matters So Much

If you’re considering starting to work out and you want to start tomorrow, tonight before you go to bed, make sure all the things you need to work out tomorrow are ready to go.

Put it into your calendar. Plan this date with yourself. This important appointment that you need to keep so you can start taking better care of your health.

It’s not rocket science. But it works.

The Power of Removing Friction

When your workout clothes are laid out, when your water bottle is filled, when your pre-workout snack is ready, when your gym bag is by the door… you remove every little excuse your brain will try to throw at you in the morning.

Those tiny moments of resistance? They add up. They give your tired brain just enough ammunition to talk you out of going.

But when everything is ready? You just get up and go.

Make It Non-Negotiable

Treat your workout like you treat an important meeting. You wouldn’t show up to a work meeting unprepared, would you? Apply that same energy to your commitment to yourself.

Your health deserves the same level of planning and respect you give to everything else in your life.

Hopefully this tip helps someone, and I hope that you will start working out if you haven’t already. I wish you the absolute best.

Onwards and upwards, my friends. Have you worked out today?

This podcast is supported by affiliate partnerships. Please check out a few of our partners below:

– Get my lavalier microphones

– Start a podcast today here: https://rss.com/?via=moremovementplease

– Create content from your own voice with Castmagic’s Suite of AI Tools: https://get.castmagic.io/dcjy15cirnts

– Want to help support our show? Buy a girl a drink perhaps? https://ko-fi.com/famousashleygrant

– Need content for your podcast or blog? Check out Tools for Motivation!

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!

Full Transcript for The Night-Before Rule – Why Your Gym Success Starts the Evening Before

00:00:12
Welcome to More Movement, Please. This is famous
00:00:14
Ashley Grant. And today I want to talk about
00:00:16
the importance of preparing to go to the gym
00:00:19
the night before. Now, I know this is standard
00:00:22
advice that people give all the time. But now
00:00:25
that I’m actually in the thick of things and
00:00:27
going to the gym more regularly, I see just how
00:00:31
important it is. The days that I don’t have my
00:00:34
clothes ready and my recovery drinks already
00:00:38
in the fridge and everything ready to go. are
00:00:41
the most hectic mornings of ever. And I can see
00:00:44
how when someone is trying to get themselves
00:00:48
motivated to go work out, the slightest inconvenience
00:00:52
can just make you throw in the towel and say,
00:00:54
you know what, screw it. I’m not going today.
00:00:56
I’ll go another day. But if you put just a little
00:01:00
bit of planning in, it’s so worth it. And I’m
00:01:04
the type of person that I don’t really like to
00:01:06
plan ahead. have fought against that as long
00:01:10
as I can remember. But the truth is, I have had
00:01:13
no choice but to start doing that. I plan a lot,
00:01:18
like more than I ever have in my whole life.
00:01:20
I put every single exercise that I plan to do
00:01:23
for the week into the calendar. And I do my best
00:01:27
the night before to make sure everything I need
00:01:30
for the gym days is ready to go. For example,
00:01:33
this morning, It’s been a very hectic morning
00:01:36
because I could not find the shirt that I wanted
00:01:38
to wear to the gym because I’ve learned that
00:01:41
there are certain outfits that I can’t really
00:01:42
wear anymore without feeling constricted and
00:01:45
having difficulty with my workouts. So it…
00:01:48
light bulb moment, right? As soon as I was looking
00:01:51
for this shirt, I was getting upset with myself,
00:01:53
realizing that I should have already had it ready
00:01:55
to go. And so it just kind of reinforced the
00:01:58
importance of it to me. Now, grant you, the difference
00:02:02
here is I’ve been doing this more than 100 days.
00:02:04
And so I’m already motivated, already wanting
00:02:06
to go to the go to the gym, regardless of whether
00:02:08
or not I had all my things together. But when
00:02:11
you’re looking for those reasons to, oh, I can
00:02:14
just wait until next time, or we’ll just do it
00:02:16
another day. the slightest inconvenience can
00:02:19
totally screw you up. So if you’re considering
00:02:22
starting to work out and you want to start tomorrow,
00:02:24
tonight, before you go to bed, make sure all
00:02:27
the things you need to work out tomorrow are
00:02:29
ready to go. And make sure you put it into your
00:02:32
calendar to plan this date with yourself, this
00:02:35
important appointment that you need to keep so
00:02:37
you can start taking better care of your health.
00:02:39
So hopefully this tip helps someone and I hope
00:02:42
that you will start working out if you haven’t
00:02:43
already. I wish you the absolute best. So onwards
00:02:48
and upwards, my friends. Have you worked out
00:02:49
today?