More Movement Please

After 14 years teaching fitness, Rhonda Goode knows within 60 seconds if a new student will stick around. Here’s what she sees and what she’d say to you.

Listen to the episode here:

She Knows Before You Even Start Moving

After fourteen years of teaching fitness classes, Rhonda Goode can read a room fast. And when a brand new student walks through the door, she usually knows within about sixty seconds whether they are going to stick with it or be gone by next week.

She is not judging. She is just paying attention.

This is the third and final episode of a special three-part series on More Movement Please, recorded as part of Podcasts On. This global initiative brings thousands of podcasters together in one week to raise awareness for a charity of their choice. Ashley has been highlighting the Humane Society Animal League for Life of Madison County, Kentucky throughout this series. Links to donate and learn more are in the show notes.

Now, here is what Rhonda actually sees when you walk in.

The Signs You Do Not Realize You Are Sending

When Rhonda introduces herself to a new student before class, she is already picking up signals. She tells them what to expect, reminds them to do what they can, and reassures them that even her longtime regulars cannot always keep up.

Some new students look her in the eye and nod. They are engaged. They are in.

Others look at the floor. Look away. Their whole body says, I am not really going to be here very long.

And then class starts, and some students just stop. Not because they are lost. Not because they need a break. They stop and stare with a look that says, I did not sign up for this.

Those are usually the ones who do not come back.

Does Seeing the Regulars Intimidate New People?

One of Rhonda’s long-time students sent Ashley a thoughtful message before this interview. She asked whether new people feel intimidated when they walk in and see the regulars, people who know all the moves and clearly have a rhythm with Rhonda.

Rhonda’s honest answer is that she does not think so. Not in her class.

Her students come in every body shape, every age, every background. New people tend to head to the back anyway, where they feel safer. And her regulars are welcoming. There is always someone in the room who will say something to a new face, whether out of genuine kindness or sheer nosiness, usually both.

She says gyms with cliques in the corner, where nobody acknowledges newcomers, those places exist. But her class is not that.

What Separates the People Who Transform From the Ones Who Stay Stuck

Ashley asked Rhonda the question a lot of people want the answer to. What actually separates the people who make big changes from the ones who come back year after year and stay exactly the same?

Rhonda’s answer is simple. The ones who stay stuck refuse to change anything. Not their workouts. Not their habits. Not their diet. Nothing.

She has watched people come in, have the same conversations with her repeatedly, complain about the same lack of progress, and then go home and do the exact same things they did before. If nothing changes, nothing changes.

The Lifestyle Habits That Derail People Outside the Gym

Most people focus on what they do in the gym. Rhonda says the bigger issue is everything that happens outside of it.

Diet is the obvious one. But just as damaging is sitting. A desk job five days a week is hard to outrun with a three-hour-a-week gym habit, especially if your genetics are working against you. It just does not math out.

Rhonda says you have to look for ways to move throughout your entire day. Take the stairs. Walk the dog. Actually walk the dog, not just let it into the backyard. Do the outside work. Keep asking yourself, what else can I do to be active today? She says that question is always running in the back of her mind.

The Netflix and binge cycle, she has never done it once in her life. She says it is fine if you are sick. Otherwise, it is just sitting when you could be moving.

Can You Out-Exercise a Bad Diet?

Short answer from Rhonda: it depends.

It depends on how bad the diet is and how much you are willing to work. She points out that if you are drinking half your daily calories in coffee drinks and sugary beverages, you have already used up a huge chunk of your allowance before you have eaten a single real meal.

She also makes the point that once you clean up your eating, your body starts to tell you when you have gone off track. You feel sluggish. You feel tired. You know. That feedback loop becomes its own motivation.

Can you eat junk and lose weight if you are willing to go to the gym five or six days a week and keep moving the rest of the time? Yes. Rhonda says you can. But you have to actually do all of that, not just pick one or the other.

What It Feels Like When a Student Hits a Big Goal

Rhonda admits that teaching is a job. She gets tired. Physically tired. Mentally tired. Tired of her students sometimes, and she says it with a laugh.

But then she gets a message. A student on vacation sends a photo from the top of a mountain and says that hiking felt easy for the first time in her life, and it is because of Rhonda’s class.

That is why she shows up. Even on the days she does not feel like it. People can take care of themselves. They can do the things they want to do without limitations. That is what matters to her.

What She Would Say to You Right Now

If you are listening to this and you are exactly at that crossroads, you know something needs to change but you have not made the move yet, Rhonda’s message has not changed in fourteen years. She says the same thing every time because it is always true.

Look at your future fifteen to twenty years from now. If you stay exactly where you are right now, which will actually get worse because that is how it works, what does your life look like? And if you have kids, what are you showing them? What are you leaving them with?

That is it. No fluff. No soft sell. Just a real question worth sitting with.

Action Items

• Be honest with yourself about what you are broadcasting when you walk into a fitness class. Engagement and effort show. So does the opposite
• Make one small change this week outside the gym. Walk more. Take the stairs. Spend less time sitting
• Think about what your life looks like in fifteen to twenty years if nothing changes. Let that thought motivate you, not paralyze you
• If you have been coming to class and staying stuck, look at your habits outside the gym. That is almost always where the real issue lives
• Go back and listen to episodes 48 and 49 if you missed them. This three-part series with Rhonda is worth hearing from the beginning
• Visit the Humane Society Animal League for Life of Madison County, Kentucky through the link in the show notes. Share the link. Donate if you can. Awareness is the goal and you sharing helps more than you know

Show Notes from this Episode:

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

Be sure to follow me online: https://famousashleygrant.com/fitness/

Learn more about Podcasthon: https://podcasthon.org/

Learn more about and donate to Humane Society Animal League for Life of Madison County: https://www.humanesocietyall.com/

Follow Rhonda online: https://www.facebook.com/fitnesswithRhondaGoode

—————————————

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

– Check out my Amazon Storefront: https://www.amazon.com/shop/theashleygrant?ref_=cm_sw_r_cp_ud_aipsfshop_4EEZX1HN7ZCWEBZ33TK3

– 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!

After 14 years teaching fitness, Rhonda Goode has strong opinions about what makes or breaks an instructor. Here’s what she actually sees.

Listen to the episode here:

What Does a Great Fitness Instructor Actually Look Like From the Inside?

You have probably walked into a fitness class and wondered, is this instructor any good? Are they actually watching me? Do they even care?

Rhonda Goode has been teaching group fitness for fourteen years. She has seen instructors come and go. She has watched trends blow up and fizzle out. She has strong opinions about what separates the instructors who build real, lasting communities from the ones who disappear inside of a year.

This is episode two of a three-part series on More Movement Please, recorded as part of Podcasts On, a global initiative where thousands of podcasters highlight a charity of their choice. Ashley is spotlighting the Humane Society Animal League for Life of Madison County, Kentucky. Links to learn more and donate are in the show notes.

Now, here is what Rhonda actually sees when she stands at the front of the room.

The Number One Mistake Fitness Instructors Make

Rhonda does not hesitate on this one. The biggest mistake instructors make is not showing up.

Canceling class. Calling in. Sending a last-minute sub or just leaving a room full of people with nothing.

It sounds simple. But Rhonda says it is the single fastest way to lose your students’ trust and their loyalty. And she is not just saying it. In fourteen years, she has built a reputation on never canceling. Not once. If the room was being used somewhere else, she moved the class downstairs. She found a way.

That consistency is a big part of why her students keep coming back year after year.

Teaching a Class vs. Leading a Class

There is a real difference between someone who stands at the front and calls out moves and someone who actually leads.

Rhonda leads.

She does the work right alongside her students. She watches every person in the room. She knows every injury, every limitation, every body part that needs to be protected. If she calls a move and sees someone who should not be doing it, she makes eye contact and says, not you, without missing a beat.

She calls it knowing your folks. And she says it is the most important thing an instructor can do, because people come back to a class where they feel seen. Not managed. Not overlooked. Seen.

She also gives people the side eye when their form slips. The front rowers know exactly what that look means.

She Can Tell Immediately If You Are There to Work or Just Check a Box

Rhonda says this without any judgment attached to it. She just notices.

You can tell by the eye contact. By the way someone moves. By their body language. All of it together tells her within minutes whether someone is there to actually push themselves or just going through the motions.

She does not waste energy chasing people who are just checking a box. That is not harsh. It is honest. Her time and attention go to the people who want to be there.

Why She Arrives a Few Minutes Late on Purpose

This one surprised Ashley in the interview, and it will probably surprise you too.

Rhonda intentionally arrives five to seven minutes after people start gathering. On purpose.

Why? Because people come to the gym to socialize. She knows that. She accepts it. So she gives everyone time to get the chit chat out before class starts, then she turns on the music and that is the signal. Talking is over. Time to move.

She says it is exactly like church. Get it all out before it starts.

What She Thinks About the State of the Fitness Industry

The fitness world is packed right now. Social media instructors. Online certifications. People with almost no experience standing in front of a class.

Rhonda actually thinks things have gotten better, not worse. She says the industry spent years chasing the next big trend, a new format every year, something shiny and specialized. She thinks people have largely moved away from that and back toward foundational fitness. The stuff that just works.

She is not impressed by certifications for their own sake. She has seen plenty of people get certified and never use it, or get certified and still not know how to lead a room. The piece of paper is not what makes you good.

The Advice She Wishes Someone Had Given Her on Day One

If she could sit down with a brand new instructor before their first class, she would say this. Be yourself. Let the chips fall where they may. Not everyone is going to like you, and that is fine.

You need thick skin in this industry. People will walk out of your class. They will tell you they do not like what you do. They will comment on your body. They will say things to your face that they would never say anywhere else.

Rhonda’s first sub at the Y, a woman came up to her after class and said the workout was good but that she was surprised because Rhonda was, quote, kind of big. Rhonda’s internal response was essentially, just wait. Then she kept coming back and eventually became one of Rhonda’s regulars.

If you cannot handle that kind of feedback without falling apart, the front of the room is not the place for you. That is not an insult. It is just the truth.

She Builds Her Own Choreography

One more thing worth knowing. Rhonda does not just follow a preset playlist or curriculum. She builds her own choreography. She will watch six YouTube videos of a song, pull one section she likes, and build the rest herself. She has been doing this long enough that she can create a workout on the fly from almost anything.

That is fourteen years of daily investment in her craft. And it shows.

Action Items

• If you are looking for a fitness class, watch how the instructor interacts with the room. Do they know people’s names? Do they watch for form? That is a good instructor
• Try not to walk in and immediately go to the back to hide. Introduce yourself. A good instructor will remember you
• If you have been coming to class and just going through the motions, ask yourself why. Boredom? Wrong format? Time for a change?
• Give your instructor some grace. Showing up every single time takes more than people realize
• If you are in the Richmond, Kentucky area and want to find Rhonda, check the show notes for how to connect
• Visit the Humane Society Animal League for Life of Madison County, Kentucky through the link in the show notes

Show Notes from this Episode:

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

Be sure to follow me online: https://famousashleygrant.com/fitness/

Learn more about Podcasthon: https://podcasthon.org/

Learn more about and donate to Humane Society Animal League for Life of Madison County: https://www.humanesocietyall.com/

Follow Rhonda online: https://www.facebook.com/fitnesswithRhondaGoode

—————————————

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

– Check out my Amazon Storefront: https://www.amazon.com/shop/theashleygrant?ref_=cm_sw_r_cp_ud_aipsfshop_4EEZX1HN7ZCWEBZ33TK3

– 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!

Rhonda Goode never planned to become a fitness instructor. Here’s how one packed room and two quitting instructors changed everything.

Listen to the episode here:

She Never Planned Any of This

Rhonda Goode has been teaching fitness classes for fourteen years. Thousands of people have sweated, struggled, and kept coming back because of her. But here is the thing. She never set out to be an instructor.

Not even a little bit.

This episode of More Movement Please is the origin story. It is part one of a three-episode series recorded as part of Podcasts On, a global event where thousands of podcasters shine a spotlight on a charity of their choice. The charity Ashley is highlighting this week is the Humane Society Animal League for Life of Madison County, Kentucky. Links to donate and learn more are in the show notes.

Now, back to Rhonda.

Two Instructors Quit at the Same Time

Rhonda started working out in 2011 at age 35. She was just a student showing up for herself. But the only two instructors she actually liked, the ones who pushed her hard enough to make it worth her time, both decided to quit at the same time.

She refused to let that be the end of her workouts.

A few people from her gym went and got licensed in Zumba. Rhonda was one of them. Before she even finished her certification, she had already stepped in to lead a class when the room was full and there was no one else to do it. No plan. No prep. Just someone had to do it, and she did.

That is how legends actually start. Not with a big announcement. With someone stepping up when no one else would.

Starting Small on Purpose

After getting licensed in August of 2012, Rhonda did not go looking for the biggest stage. She went the opposite direction. She walked into Eastern Kentucky University’s community education program and asked if she could teach a Zumba class there. Small group. Low pressure. Time to figure things out.

She had two students at the start. Sometimes just one or two showed up.

She kept showing up anyway.

The Class That Fogged the Mirrors

Not long after, another instructor reached out and said she was leaving her classes at Berea College. She wanted Rhonda to take over. With almost no notice, Rhonda walked into that room and led the class.

It started slow. A handful of people. A few loyal regulars who told her they would never miss. They meant it.

Then something happened. Word spread. Students told their friends. Community members joined. What started as three or four people turned into sixty or sixty-five students packed into one room. Rhonda was teaching with six inches between herself and the front mirror. The room got so full, so warm, so alive that the mirrors fogged over completely.

That is not just a fitness class. That is a community that built itself around someone who refused to quit.

She Carried Her Own Equipment Up the Stairs Every Single Night

Here is something most people do not know. The sound system at Berea College would overheat from the bass in her music. So Rhonda bought her own PA system. Every class, she carried a mixer and two speakers up the stairs, taught the class, and carried everything back down to her car.

Every single time.

No shortcuts. No complaints. Just the work.

How She Ended Up at the YMCA in Richmond

Rhonda started picking up more and more classes. She was teaching at Berea, at EKU, and at another gym when the YMCA in Richmond called and asked her to sub. Two instructors were pregnant at the same time. They needed coverage.

She said yes.

Then she kept saying yes. She covered every format, sometimes with just a few hours notice. Boot camp. Aqua fitness. Low impact cardio. Formats she had never formally trained in. She figured it out each time. The suggestion box at the Y started filling up with her name. And eventually, the Y became her home base.

By the time everything settled, she was teaching twenty-three hours a week. Sometimes more.

What She Learned From Starting Over and Over Again

Rhonda says the same thing has happened to her in every job she has ever had. Someone throws her into something new with no training, and she figures it out. Fitness was no different.

She doubted herself in the beginning. She says that clearly. But she never felt like an imposter. She just did the work and got better.

That is actually one of the most useful things you can take away from this episode if you are trying to start or restart your own fitness habits. You do not need to feel ready. You just need to start. The confidence comes after the action, not before it.

What the Fogged-Up Mirrors Actually Mean

A room so packed that the mirrors fog over is not about Zumba. It is not about one instructor. It is about what happens when someone refuses to cancel, refuses to quit, and refuses to let a room full of people down.

It creates something people want to be part of.

If you are sitting on the fence about starting a fitness routine, this episode is worth a listen. Not because it will tell you which workout to do. But because it shows you what is possible when someone just keeps showing up, even when the class has two people in it.

Action Items

• Listen to the full episode to hear Rhonda’s complete origin story
• Think about one small, low-pressure way you could start moving your body this week, not the biggest version, just the smallest one you will actually do
• Remember that Rhonda started with two students and built from there. You do not have to start big
• If you have been wanting to try a fitness class, go introduce yourself to the instructor before it starts. That one step makes it easier to come back
• Check the show notes below for the link to the Humane Society Animal League for Life of Madison County, Kentucky and consider donating or sharing

Show Notes from this Episode:

This podcast is for entertainment purposes only and is not medical advice. Please consult a healthcare professional before starting any diet or exercise program.

Be sure to follow me online: https://famousashleygrant.com/fitness/

Learn more about Podcasthon: https://podcasthon.org/

Learn more about and donate to Humane Society Animal League for Life of Madison County: https://www.humanesocietyall.com/

Follow Rhonda online: https://www.facebook.com/fitnesswithRhondaGoode

—————————————

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

– Check out my Amazon Storefront: https://www.amazon.com/shop/theashleygrant?ref_=cm_sw_r_cp_ud_aipsfshop_4EEZX1HN7ZCWEBZ33TK3

– 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!

More isn’t always better when it comes to exercise. Nurse practitioner Stephanie Baubie explains why overtraining can work against you, what women in their 40s specifically need to know, and what a smarter approach to fitness actually looks like.

Listen to the episode here…

A Medical Professional Just Called Strength Training Medicine

Not helpful. Not a nice bonus. Medicine.

That’s how Stephanie Baubie, a nurse practitioner specializing in integrative medicine, describes strength training in this episode. And hearing it stated that plainly by a medical professional is worth paying attention to.

But this episode isn’t just about why strength training matters. It’s also about what happens when you do too much of it, and why that conversation doesn’t get nearly enough attention.

Why Muscle Mass Is One of the Strongest Predictors of Healthy Aging

When most people think about longevity, they think about supplements, clean eating, or the latest health trend. But Stephanie points to something much more straightforward.

Muscle mass is one of the strongest predictors of how well we age.

Muscle is metabolically active tissue. It supports blood sugar regulation, hormone balance, bone density, and joint stability. Higher muscle mass is connected to lower cardiovascular risk, reduced frailty, and better long-term health outcomes overall.

The way we build and maintain muscle is through strength training. That makes strength training one of the most valuable things you can do for your long-term health, full stop.

You Don’t Have to Live in the Gym

Good news for anyone who doesn’t want to spend their life at the gym.

Stephanie is clear that you don’t need to. Even 30 to 45 minutes of intentional strength training three days a week is enough to stimulate muscle growth, support bone health, and improve insulin sensitivity.

That’s it. Three days a week. Less than two hours total, depending on the session. You can protect your joints, improve your posture, reduce your fall risk as you age, and build a body that serves you well for decades. And you don’t have to make fitness your entire life to do it.

The Problem With the “More Is Always Better” Mindset

Here’s where this episode gets really interesting, and really honest.

In a culture that rewards pushing harder and doing more, a lot of high-achieving people equate progress with intensity. They add more workouts. They chase exhaustion. They assume that if something is good, more of it must be better.

Stephanie says that mindset can quietly sabotage your results.

When you overtrain, your body releases more cortisol, which is your primary stress hormone. When cortisol stays elevated, it can impair muscle recovery, disrupt sleep, increase inflammation, and actually make it harder to build strength.

Here’s the key point. Your body doesn’t get stronger during the workout. It gets stronger during recovery.

If you’re not protecting your recovery as fiercely as you’re protecting your workout schedule, you could be working against yourself.

Why Mobility Work Matters Too

Strength training without mobility work is a setup for stiffness and injury.

Mobility work improves flexibility, joint integrity, and range of motion. Without it, you can build strength on top of physical restriction, which often leads to problems down the road.

The good news is that mobility doesn’t have to be complicated or time-consuming. Stephanie recommends just 10 intentional minutes after your workout, focusing on your hips, shoulders, and spine. That’s a small investment that pays off significantly over time.

Rest Days Are Not Optional

Sleep matters. Rest days matter. Light walking counts as recovery.

These aren’t just nice ideas. They’re necessary parts of a training plan that actually works.

Strength builds resilience. Mobility preserves fluidity. Recovery allows adaptation. All three work together. You can’t just focus on the strength part and expect everything else to fall into place.

What Women in Their 40s Specifically Need to Know

Stephanie gives special attention to women in perimenopause in this episode, and it’s worth highlighting.

Starting in your 40s, hormonal shifts begin to affect muscle mass, bone density, and your body’s ability to recover. We naturally lose muscle every decade after our 30s unless we intentionally work to maintain it.

That makes strength training even more essential in your 40s. Not for how you look, but for your metabolic health, your bone protection, and your long-term vitality.

At the same time, your recovery capacity may not be what it was in your 20s. This season of life calls for intelligent balance, not constant intensity. Stimulate the muscle, then give your body time to recover.

If cortisol is already elevated from life stress, poor sleep, or other pressures, layering on excessive training can leave you feeling constantly depleted. That chronic depletion is a sign worth paying attention to.

Ashley’s Honest Reflection

Ashley gets real in this episode. She’s currently working out somewhere between 10 and 16 hours per week. She’s acknowledged before that she sometimes overdoes it.

Hearing Stephanie explain exactly what happens physiologically when you push too hard for too long, elevated cortisol, impaired recovery, disrupted sleep, more inflammation, hit close to home.

Ashley doesn’t commit to dramatically cutting back, but she does commit to looking at her schedule with fresh eyes. And she encourages anyone else who might be overtraining to do the same. If you feel constantly depleted despite doing everything “right,” this episode might explain why.

A Simple Framework for Anyone Who Feels Overwhelmed

If all of this feels like a lot, Stephanie ends with the most practical possible advice.

Three days a week of strength training. A few minutes of mobility before or after each session. At least one true rest day. Protect your sleep.

No extremes. Just consistency.

That’s the whole plan. And it’s more than enough to build the strength and health that support a long, capable life.

Action Items

• Aim for three strength training sessions per week, 30 to 45 minutes each
• Add 10 minutes of mobility work focusing on hips, shoulders, and spine after each session
• Schedule at least one true rest day every week
• Prioritize sleep as part of your training plan, not separate from it
• If you feel constantly tired or depleted despite regular exercise, consider whether you might be overtraining
• Women in perimenopause: focus on intelligent balance over constant intensity

Have you ever talked yourself out of a workout before you even started? Ashley gets honest about the mindset traps that hold people back, and what she would tell her past self today.

Listen to the episode here…

What This Episode Is About

This is a Q&A episode. And it’s a good one.

Ashley answers listener questions that cover everything from the moment she walked out of her very first Zumba class to how fitness has changed her creativity, her work, and her relationships. She also tackles one of the most common questions in fitness: is there actually a finish line?

Short answer? Kind of. But the full answer is worth hearing.

Whether you are just starting out or trying to get back on track after falling off, this episode is full of real talk and practical takeaways.

What Would You Tell Your Past Self?

One listener asked Ashley what she would say to the version of herself who walked out of a Zumba class after just fifteen minutes back in August 2023.

Her answer was simple: listen to the instructor.

That day, her fitness instructor told her she could do more than she thought she could. Ashley didn’t believe her. She walked out. And looking back, that one moment represents something a lot of people experience. We talk ourselves into quitting before we even give ourselves a real chance.

If she could go back, she would also tell herself to stop believing every thought that popped into her head. At the time, she was convinced she needed to slash her calories dramatically. She thought she had to overhaul everything all at once. She thought the only path forward was a hardcore diet.

None of that was true.

What she actually needed was to start putting in the work. That’s it.

Why Fad Diets Set You Up to Fail

Fad diets and extreme calorie cutting have one big problem: they don’t last.

When you treat eating like a punishment, you set yourself up to quit. When you tell yourself you just won’t eat this week, you are setting up a cycle that leads nowhere good. You lose some weight. You go back to your old habits. You gain it back. Sometimes more.

The fix isn’t a stricter diet. The fix is showing up consistently, even imperfectly.

And if you walked out of a class after fifteen minutes? That’s okay. What matters is whether you come back.

How Fitness Changed More Than Just Ashley’s Body

Another listener asked how getting fit changed how Ashley shows up in other parts of her life, like work, relationships, and creativity.

The answer surprised even her a little bit.

Creativity and Work

Ashley does creative work for a living. And for a while, she was hitting a wall creatively. The ideas weren’t flowing. She felt stuck.

Once she started working out regularly, something shifted. Her mind started to clear. She started thinking more clearly. New content ideas started coming. She felt more confident pitching the kinds of assignments she actually wanted to do.

Movement does something for the brain that sitting still simply does not.

Relationships and Community

Ashley describes herself as an introverted extrovert. She loves being around people, but she also needs time to recharge. And for a stretch of time, she was becoming a bit of a hermit. She works from home. She wasn’t seeing anyone. She felt isolated.

Fitness classes changed that.

Showing up to class meant showing up for a community. It gave her people to see, a place to belong, and the energy that comes from being around others who are working toward something.

She even joined a pool league since committing to fitness. It opened her back up in ways she didn’t expect.

She also got more intentional about staying connected to the people she cares about. She now puts calendar reminders to check in with friends, whether they have an appointment coming up, a surgery, or something they were nervous about. It sounds small. But it’s made a real difference.

Is There a Finish Line in Fitness?

This might be the most honest answer in the whole episode.

No. There isn’t one. Not really.

Ashley’s goal is to move her body every single day for the rest of her life. So technically, the finish line is whenever she stops breathing. Which she admits sounds a little morbid. But it’s the truth.

Goals Change. That’s a Good Thing.

When Ashley started, she had a goal weight in mind. She was chasing a number on the scale. Over time, she realized that wasn’t the right thing to chase. She shifted her focus to feeling better, feeling stronger, and getting her health markers under control.

One of her early goals was to get her blood pressure under control. She did that.

Her strength goals have changed too. She started with three-pound weights for her lighter work and fives for heavier. Then she worked up to fives and tens. Then sevens and fifteens. Now she’s using eights and fifteens and has her eye on tens and twenties.

Her clothing goals have changed as well. She hit the medium she was working toward. Now she’s curious about small.

The goalpost keeps moving. And she thinks that’s exactly how it should be.

Why Shifting Goals Keep You Going

Having something to work toward is what keeps motivation alive. If you hit a goal and then just stop, you stall out. But if every goal you hit opens the door to the next one, you stay in motion.

That’s the whole point.

Key Takeaways From This Episode

Here are the highlights worth remembering:

On getting started: If you walk out of your first class after fifteen minutes, that’s not failure. That’s a beginning. Go back.

On fad diets: Extreme restriction doesn’t work long term. Sustainable movement and real lifestyle habits are what actually stick.

On fitness and mental health: Working out regularly can clear mental fog, spark creativity, and help you feel more connected to people around you.

On community: Fitness classes, leagues, and group activities can crack you out of isolation in ways you might not expect.

On goals: Stop chasing a number. Focus on how you feel, how you perform, and how your health is improving. Let the goals grow with you.

On the finish line: There isn’t one. Movement is for life.

Action Items

If you’re just starting out or getting back to it, here’s where to begin:

• Pick one class, one walk, or one workout and commit to it this week. Just one.
• If you quit partway through something, go back. Don’t let that be the last time.
• Stop waiting for the perfect plan. Start with what you have right now.
• Write down one fitness goal that has nothing to do with the scale.
• Put one check-in reminder on your calendar for someone you care about. Moving your body tends to make you a better friend too.

Final Thought

There is no magic diet. There is no perfect starting point. There is no finish line.

There’s just today. And whether or not you moved your body in it.

Have you worked out today?

Every diet you’ve quit and every workout plan you’ve abandoned might be more valuable than you think. Fitness expert Domenic Angelino joins the show with a fresh take on weight loss after 40 that changes the way you see your past.

Listen to the episode here…

What If You’ve Been Looking at Your Past All Wrong?

Most people look back at their failed diets and abandoned workout plans with shame. As proof that they just don’t have what it takes.

Fitness expert Domenic Angelino wants to flip that completely.

Those failures? They’re data. And that data is actually one of your biggest advantages, especially if you’re over 40.

Being Over 40 Is Not a Disadvantage

Here’s something Domenic says that’s worth sitting with. Yes, things may be a little harder physiologically as we age. Recovery takes longer. Metabolism slows down. It’s real.

But people over 40 have something younger people don’t. Lived experience.

You know yourself. You know what you’ve tried. You know what made you quit and what kept you going. You know what you enjoy and what makes you miserable. Your 25-year-old self had none of that self-knowledge.

That’s a real advantage. Most fitness advice ignores it entirely.

The Simple Principle Behind Weight Loss

Domenic breaks weight loss down to its basics. If you burn more calories than you consume, you’ll lose weight. That’s the foundation.

So on the fitness side, the goal is simple. Find activities that cause you to burn more calories in a way you can actually keep doing. Sustainable movement. Not perfect movement. Not extreme movement. Just something you’ll show up for consistently.

Stop Doing What Doesn’t Work for You

This is where Domenic’s advice gets really practical.

Think back to every time you’ve quit a diet or stopped working out. What triggered it? What made it feel impossible?

For some people, it’s eating low-volume, low-calorie foods like rice cakes that leave them feeling unsatisfied and eventually lead to binging. For others, it’s doing workouts they hate, in environments they hate, at times that don’t fit their life.

These aren’t willpower failures. They’re strategy mismatches.

The approach didn’t fit the person. That’s the real problem.

Your Past “Failures” Are a Map

Instead of looking at your past attempts with shame, try looking at them as a map.

Where did you quit? What triggered it? What felt unsustainable?

That information tells you exactly what to avoid this time. It tells you what kinds of eating approaches don’t work for your personality. What kinds of workouts you won’t stick with. What environment drains you instead of energizes you.

Use that knowledge. Don’t repeat the same strategies hoping for different results.

Find What You Already Enjoy

Domenic says something that sounds almost too simple. Think back to things you’ve enjoyed in your life and find the fitness version of it.

Love music? There are dance fitness classes, rhythm-based workouts, and virtual reality fitness games like Beat Saber that burn serious calories while feeling like fun. Love being outside? Walking, hiking, cycling, or outdoor group classes might be your thing.

The goal is to find movement that aligns with what you already like, then focus on having fun rather than grinding through exercise you hate. The calorie burn and the health benefits come as a side effect.

It’s Not a Willpower Problem

Ashley shares something personal in this episode that a lot of people will recognize.

She used to think she failed at fitness because she had no willpower. She’d try diets and quit. She’d join gyms and stop going. She blamed herself every time.

But Domenic’s point reframes everything. It wasn’t a willpower problem. It was a wrong-strategy-for-her-personality problem.

Ashley needed group fitness. She needed great music. She needed people in the room with her. She had to try a bunch of things that didn’t work before she figured that out.

That’s not failure. That’s the process.

How to Use This in Your Own Life

You don’t need to start from zero. You’re starting from a lifetime of experience.

Spend some time thinking honestly about what’s worked and what hasn’t. What have you enjoyed, even a little? What made you feel energized versus drained? What caused you to quit in the past?

Build a plan around what you already know. That’s smarter than following a generic program that doesn’t account for who you actually are.

Action Items

• Write down two or three things that caused you to quit a fitness plan in the past
• Write down two or three types of movement you’ve actually enjoyed, even if they weren’t “official” workouts
• Find the fitness version of something you already love doing
• Stop trying to push through strategies that don’t fit your personality
• Focus on finding something fun first, the calorie burn will follow

What happens when you’ve moved your body every single day for over 220 days and your body finally says enough? Famous Ashley Grant gets real about the Sunday she couldn’t make herself work out, and why listening to that signal might have been the best fitness decision she made all week.

Listen to the episode here

When Your Body Says No: Giving Yourself Grace Without Losing Your Momentum

Two hundred and twenty days of daily movement. Then one Sunday, nothing.

Not laziness. Not boredom. A real, clear signal from her body that pushing through would do more harm than good. And Famous Ashley Grant chose to listen.

This episode of More Movement Please is one of the most honest conversations Ashley has had on the show. If you’ve ever felt crushed by guilt over a missed workout, this one is for you.

What Actually Happened

Ashley had been fighting off an illness. Nothing dramatic. But her body was running on empty, and the thought of moving felt less like a challenge and more like a warning.

She describes it as one of those moments where your body tells you, if you do this, you will get hurt. She had two previous times in her fitness routine where she physically could not work out. This became the third.

What made it harder? She knew she probably could have forced it. She wasn’t bedridden. But all the signs were pointing to stop.

So she stopped.

The Guilt Is Real

Let’s talk about something a lot of fitness content skips over. The guilt.

Ashley didn’t brush this off. She sat with it. It bothered her. It was depressing, in her own words. After 220 plus consecutive days of moving her body, taking one day off felt like a failure.

If you’ve ever felt that way, you’re not alone. That guilt is incredibly common, especially for people who are serious about building a fitness habit. The fear is always the same: if I stop today, will I ever start again?

The answer, when you’re honest with yourself, depends on one thing. What you do the next day.

Why She Didn’t Work Out (And Why That Was the Right Call)

Ashley is careful to point out that this wasn’t burnout in the traditional sense. It wasn’t a complete breakdown or a full-body shutdown. It was something more specific. A clear signal that forcing a workout would lead to injury or make things worse.

There’s a difference between:

Not wanting to work out because you’re tired or unmotivated, and your body physically telling you that movement right now is a bad idea.

The first one? You push through. The second one? You listen.

Ashley listened.

What She Did Instead

She gave herself grace.

That’s it. She didn’t spiral. She didn’t quit. She acknowledged what her body was asking for, accepted it, and made a plan to get back the very next day.

And she did. On Monday, she went back to the gym. She wasn’t feeling 100 percent. But she felt well enough to do the work safely. She used her lighter weights as her small option and her heavier weights as her big option, and she got it done.

She believes she could not have done that if she had forced her Sunday workout.

How to Know When to Skip vs. When to Push

This is the part that matters most if you’re trying to build or restart a fitness habit.

Skipping workouts becomes a problem when you let one day become two, two become three, and three become a full stop. Ashley knows this pattern well. It’s what happened before she got serious about fitness.

But skipping a workout for the right reason, with a clear plan to get back, is a completely different thing.

Ask yourself these questions before you skip:

Am I skipping because I’m physically at risk of injury or illness? Am I skipping because I genuinely cannot move safely right now? Or am I skipping because it’s hard and I don’t feel like it?

Honest answers matter here. Be real with yourself.

Active Recovery Days and What They Look Like

Ashley has built Wednesdays and Sundays into her schedule as active recovery days. On those days, she typically walks, stretches, or does some gentle yoga. The goal is still to move every day, just at a lower intensity.

Active recovery days are not rest days in the traditional sense. They’re designed to keep the habit alive while giving your muscles and nervous system a chance to recover from harder workouts.

If you’re building a fitness routine from scratch, this is a great structure to consider. Hard work days and easier recovery days give your body the full picture of what consistent movement looks like.

The Streak vs. The Habit: What Actually Matters

Here’s the thing about tracking streaks. They can be incredibly motivating. Two hundred and twenty consecutive days of movement is a real achievement worth celebrating.

But streaks are not the point. The habit is the point.

Ashley didn’t throw her hands up and quit when she missed that Sunday. She treated it as one data point in a much longer story. She gave herself the grace to rest, then got back to work the very next day.

That’s what consistency actually looks like. Not perfection. Not an unbroken chain of wins. Just a commitment to return.

If You’re Just Starting (Or Starting Over)

If you’re reading this and you’ve been struggling to build a fitness routine, or you had one and let it slip, this episode is genuinely worth your time.

The message is simple. You don’t have to be perfect. You do have to be honest.

Some days your body is going to fight you. Some days the gym isn’t the right answer. But most days, the answer is to get up and go anyway.

The goal isn’t to never miss a day. The goal is to make missing a day the exception, not the rule. And when it happens, you get back to it.

Action Items

• Pay attention to the difference between not wanting to work out and your body telling you that you shouldn’t. They feel different.
• Build active recovery days into your week. Walking, stretching, and gentle movement still count.
• If you have to skip a workout, decide before you go to sleep that you will get back to it the next day.
• Don’t let guilt spiral into quitting. One missed day is just one missed day.
• Give yourself grace when you need it. Then get back to work.

The Big Takeaway

You’ve probably heard “listen to your body” a hundred times. It sounds simple. But when you’re deep in a fitness habit you’ve worked hard to build, listening to your body can feel terrifying.

Ashley’s Sunday is proof that rest, when your body truly needs it, is not failure. It’s smart. It kept her healthy enough to show back up on Monday and keep going.

That’s the whole point. Keep going.

Onwards and upwards. Have you worked out today?

Some days the gym feels amazing. Other days you just want to walk out. In this honest Q&A episode, Ashley answers your real questions about staying consistent when it gets hard.

Listen to the episode here…

Yes, Even Ashley Wants to Quit Sometimes

Let’s be honest. There are days when working out feels like the last thing you want to do.

You show up. You start. And somewhere in the middle of it, a little voice says, “I’m done. I want to go home.”

That happens to Ashley Grant too. Yes, really.

In this Q&A episode of the More Movement Please podcast, Ashley answers three listener questions with total honesty. No sugarcoating. No pretending fitness always feels great. Just real talk about what it actually takes to keep showing up.

If you are trying to start working out, or trying to get back into it after a long break, this episode is for you.

Question 1: Do You Ever Want to Quit Mid-Workout?

Short answer? Yes. Absolutely yes.

Ashley shares that there have been days where she felt so weak, so emotional, or just so off that she had to walk out of class just to breathe. There was even one day she could not go back in at all. She had to have someone bring her gym bag out to her.

That is not failure. That is being human.

What Actually Keeps Her Going

Even on the hard days, a few things help Ashley push through most of the time.

Knowing how good she will feel after. Even when the workout hurts, even when she feels weak, finishing feels better than quitting. That payoff keeps her moving.

The people around her. This is a big reason Ashley loves group fitness so much. When she looks around and sees other people struggling too, she does not feel alone. That shared experience makes a real difference.

The music. On the days when the workout itself is not doing it for her, she locks in on the music. Sometimes that is all it takes to get through to the end.

Action Item: Build Your “Why I Keep Going” List

Think about what keeps you going when it gets hard. Write it down. Even two or three things. Post it somewhere you will see it. On rough days, look at that list before you decide to quit.

Question 2: What Is the Difference Between a Bad Day and a Bad Week?

This is such a good question, and Ashley breaks it down simply.

A bad day can happen for all kinds of reasons. You did not sleep well. You did not eat right. You have a headache. You are dealing with something personal. Those things happen. They are normal.

A bad week is different. A bad week is when you are not feeling it for the whole week, not just one session.

Ashley says the closest she came to a truly bad week was a stretch of eleven days when she could not get to the gym and had to work out on her own. She hated it. She missed her gym community badly.

The Key Point About Bad Days

Working out on a bad day will not magically fix everything. You will still walk out and have to deal with life. But here is what it does do: it gives you better mental clarity to handle whatever is waiting for you. That is real and worth something.

Action Item: Give Yourself Permission to Have a Bad Day

One off day does not mean you are failing. It does not mean you should quit. It just means you are human. Show up anyway, even if you only give fifty percent. Getting there is still a win.

Question 3: When Did Fitness Become Part of Your Identity?

This one is Ashley’s favorite to answer, and she is refreshingly honest about it.

She says there are still moments where she feels like she is just playing at this whole fitness thing. She is not as strong as she wants to be yet. She has not hit all her goals.

But the moment it started to feel real? Day 100.

What Happened at Day 100

Around day 100 of consistent training, something shifted. Working out stopped being something she was trying and started being something she was. She began craving the gym. She could feel the difference on days she did not go as hard.

By week two of getting serious, she was craving it. By week three, she could not get enough. But the true identity shift came around that three-month mark.

People started noticing too. Her accountability posts on Instagram meant that if she missed a day, people were sliding into her DMs asking where she was. That kind of community pressure in the best possible way kept her going even harder.

At the time of this episode, Ashley is more than 200 days in. She was sedentary for almost two decades before this. Now she says she cannot imagine a single day where movement is not part of her life.

Action Item: Track Your Days

You do not need an app or anything fancy. A simple tally on a notepad works. Watching that number grow is motivating. And when you hit day 100, you may just feel that same shift Ashley describes.

The Bigger Picture for Anyone Starting or Restarting

If you are brand new to working out, or if you are someone who used to be active and fell off, here is what this episode is really saying:

Hard days are part of it. Wanting to quit is part of it. That does not make you weak. It makes you real.

What matters is what you do with that feeling. Do you walk out and never come back? Or do you take a breath, come back in, and finish?

You do not have to be perfect. You just have to keep showing up.

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

Want to Send Ashley Your Questions?

Ashley loves hearing from listeners. You can find her on Facebook at Famous Ashley Grant, drop a DM, leave a comment on one of her posts, or head to https://famousashleygrant.com/fitness/ to leave a voice note. Whether you are a fitness pro or just someone who wants to move more, she wants to hear from you.

Think getting older is the reason you’re slowing down? Think again. Certified health coach and personal trainer Dean Walters of Aging Boldly makes a compelling case that the real culprit isn’t age. It’s inactivity.

Listen to the episode here…

The Truth About Getting Older and Getting Slower

Most of us assume that slowing down is just part of aging. That at a certain point, your body starts to fail and there’s not much you can do about it.

Dean Walters wants you to know that’s not the whole story.

Dean is a certified integrative nutrition health coach and personal trainer who specializes in older adults and corrective exercise. He runs Aging Boldly and has spent years working with people who want to stay active, capable, and independent as they get older.

His message? Aging is not the problem. Inactivity is.

What Happens to Your Body After 30

Here’s something worth knowing. After we hit 30, we all start losing muscle and power if we don’t actively work to maintain it.

That loss isn’t about how you look. It’s functional. It’s about whether you can get off the floor if you fall. Whether you can catch yourself on a curb. Whether you can carry your groceries, climb stairs, travel, and keep up with the people you love.

Muscle is what makes all of that possible. And movement is how you protect it.

The Number One Fear People Over 60 Have

Dean shares something that might surprise you.

The number one fear he hears from people over 60 isn’t death. It’s needing help.

Nobody wants to lose their independence. Nobody wants to rely on others to do the things they used to handle themselves. And the good news is that consistent movement is one of the most powerful ways to protect that independence.

Your strength, your balance, and your mobility are what keep you in charge of your own life.

Three Big Reasons Movement Matters as You Age

Dean breaks it down into three clear areas.

Independence. Staying strong and mobile means staying in control of your daily life. You can do the things you want to do without asking for help.

Resilience. Life throws curveballs. Illness, falls, surgery, stress. Stronger people recover better. Movement helps build a bigger reserve in your body so that when hard things happen, you bounce back instead of staying down.

Better health markers across the board. Older adults who move consistently, especially with resistance training and brisk walking, tend to have better blood sugar, better blood pressure, better sleep, better mood, better balance, better focus, and less joint pain over time. That’s not magic. That’s biology responding to a signal. Movement is the signal.

You Don’t Have to Become a Gym Person

This is important, especially if the word “gym” makes you want to close this tab.

Dean is very clear. You don’t need to become a gym person. You need to become a daily movement person.

There’s a difference. A gym person has a membership, a schedule, and a routine built around going to a specific place. A daily movement person just makes sure their body moves every day, in whatever way works for them.

That’s a much more accessible goal for most people.

What a Simple, Repeatable Plan Looks Like

Dean recommends keeping it straightforward. Walk most days. Strengthen your muscles two or three times a week. And practice balance like it’s a skill, because it is.

That’s it. No extreme programs. No complicated plans. Just consistent, intentional movement built into your regular life.

Ashley’s Personal Story: A Fall That Could Have Been Much Worse

Ashley shares something real in this episode. About a month before recording, she slipped on ice and hit the ground hard.

She was sore for a couple of days. But she was okay.

And she believes it could have been so much worse if she hadn’t been moving her body consistently for the previous six months. She had more strength, more stability, and more resilience than she would have had otherwise.

That’s exactly what Dean is talking about. Movement builds a buffer. It gives your body something to fall back on when things go wrong.

It’s Never Too Late to Start

Whether you’re in your 40s, 50s, 60s, or beyond, the best time to start moving is right now.

If you can get outside, go for a walk. If you can’t, move inside your house. Do something. Anything. Even five or ten minutes of intentional movement every day starts building that reserve Dean talks about.

You don’t have to run a marathon. You don’t have to lift heavy weights. You just have to move.

Action Items

• Start walking most days, even if it’s just 10 to 15 minutes
• Add two days of strength or resistance work to your week, even bodyweight exercises count
• Practice balance on purpose, try standing on one foot while you brush your teeth
• Think of movement as protection, not punishment
• Share this episode with someone you love who hasn’t started moving yet

Dropping pant sizes doesn’t automatically fix how you feel about what you see in the mirror. Here’s what’s actually helping instead.

Listen to the episode here…

The Mirror Hasn’t Caught Up Yet

People keep asking me how I feel now that I’m losing weight. They want to know if I’m excited about the smaller pant sizes. If I’m thrilled about the changes.

And I get why they ask. From the outside, it looks like things are going great. And in a lot of ways, they are.

But here’s the honest truth. I still look in the mirror and see the formerly fat girl staring back at me. Even after dropping two or three pant sizes, the reflection hasn’t caught up with the reality. And that’s a hard thing to admit.

Weight Loss Doesn’t Automatically Fix How You See Yourself

This is something nobody really talks about. People assume that once you start losing weight, you’ll automatically feel amazing about your body. That confidence just shows up with the smaller clothes.

It doesn’t work like that. At least not for me. Not yet.

I recorded this episode on Valentine’s Day, and I was thinking a lot about love. Specifically, self-love. And I realized that I’m not there yet. I don’t love my body the way I want to. But I am working on it. And I think that matters more than pretending I’ve figured it all out.

Where the Confidence Is Actually Coming From

Here’s what’s interesting. The self-love I do feel right now? It’s not coming from the scale or the mirror. It’s coming from what my body can do.

Every time I finish a rep that felt impossible, I feel it. Every time I push through a workout that nearly broke me, I feel it. Every time I do something physically that I couldn’t do a few months ago, that’s when I love my body the most.

I’m stronger than I’ve ever been. I’m more flexible than I’ve ever been. And those things are building my confidence in ways that a number on a scale never could.

Fitness Is Unlocking More Than Physical Changes

This is the part I wasn’t expecting. As I started taking care of my body, my brain started opening up too. Old stuff I had buried for years started coming to the surface. Mental stuff. Emotional stuff. Trauma I had been ignoring.

And it makes sense when I think about it. When your body is struggling, you can only focus on so many things at once. But now that the physical side is getting handled, there’s room to finally face the rest of it.

Working out has become the one time where everything gets clear. My brain opens up. And yeah, sometimes what surfaces hurts. But I’m grateful for it. Because I’m finally strong enough to face it.

Why Treating Yourself Better Changes Everything

I spent a lot of years not treating my body well. I wasn’t paying attention to what I was eating. I wasn’t moving. I wasn’t being mindful of any of it.

Now that I am, I’m starting to give myself more grace. Things that used to really bother me don’t hit as hard anymore. I’m not all the way there, but I’m closer than I’ve ever been.

And that’s the thing about self-love. It doesn’t show up all at once. It builds. Slowly. One workout at a time. One healthy choice at a time. One moment of grace at a time.

The Best Valentine’s Gift You Can Give Yourself

Forget the chocolates and flowers for a second. The best gift you can give yourself is to start working on your health. Seriously.

You deserve a life of movement. You deserve a life of mobility. And if you’re not moving your body right now, please start. You are the most important project you will ever work on.

I’m not saying this from some high horse where I’ve got it all figured out. I’m saying this as someone who is still in the thick of it. Still working. Still figuring it out. Still showing up.

Episode Highlights

Ashley gets honest about still seeing her old self in the mirror even after losing multiple pant sizes. She talks about how her confidence is coming from getting stronger, not from the scale. She shares the unexpected connection between getting physically fit and being able to process buried emotional and mental struggles. And she encourages listeners to start moving their bodies as the ultimate act of self-love.

Action Items

• Stop waiting to feel perfect before giving yourself credit for your progress
• Pay attention to what your body can do, not just what it looks like
• Give yourself grace for the days when the mirror feels like a liar
• If you haven’t started moving your body, start today
• Remember that self-love is built through action, not waiting for a number on the scale