More Movement Please

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Packing for a trip and worried your workouts will fall apart? A physical therapist shared the exact items she never travels without, and a few of them surprised me.

In this episode of More Movement Please, I break down Ashley Katzenback’s travel fitness packing list, from hydration and recovery gear to the tiny tool that fits in your purse. You’ll hear what she packs (electrolytes, a shaker bottle, compression socks, a lacrosse ball, a resistance band, plus creatine and sleep supplements), what I already use on the road, and what I’m going to test next. I just got back from Gen Con, so I’ve got real convention-floor lessons on staying fueled, hydrated, and moving when you’re on your feet all day.

I’m also looking ahead to 2027 conferences and conventions, and I’m open to sponsors who want an on-the-ground correspondent to report back on what I see and learn. Plus, I want to know where you think I should go next.

Hit play, grab your carry-on, and let’s get you moving, even when you’re far from home. Have you worked out today?

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

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Nine days without real movement taught me something no workout plan ever did. Today I’m sharing why I skipped Tabata, how I’m easing back in, and the two-minute tooth-brushing trick from Drill Sergeant Jay that adds squats to your day with zero extra time.

I got dressed, I was ready to go, and my body said no. If you’ve ever pushed through when you shouldn’t have, or felt guilty for backing off, this one is for you. I’ll walk you through what listening to my body looks like in real life, including the stretch class that went okay and the walk that felt like a win. Then Drill Sergeant Jay drops a simple habit tip you can start today: anchor your squats to something you already do every day.

Find Drill Sergeant Jay online:

– https://www.instagram.com/activeenergyqueen/

– https://www.linkedin.com/in/jeshia-sutherland-4b8203148/

– https://www.thewarriorshavenpodcast.com/

– https://www.facebook.com/jeshia.sutherland/

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

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I had to walk out of my favorite Zumba class with ten minutes left because I thought I was going to pass out. If you’ve ever felt your body stop cooperating when all you want to do is move, this update is for you.

I’m sharing what’s going on with my health right now, including the ultrasound results, why I’m still so run down, and why I’m committed to moving anyway (gently, and only as far as my body allows). Regression hurts more than a tough set of reps, and I’m not going to pretend otherwise. This is an honest, no-filter check-in on fitness, frustration, and staying active when you’re not at your best.

You’ll also hear why staying active has been the one thing getting me through, how I’m adjusting my workouts instead of quitting them, and how you can share your own health story on the show. Send me a voice note at famousashleygrant.com/fitness and I’d love to feature you.

Whether you’re recovering, starting over, or feeling stuck, you’re not alone in this. Press play, and then tell me: have you worked out today?

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

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After nine days without moving my body, I finally got through a stretch class, and I got dizzy twice. I’m sharing how I’m easing back in, why movement matters so much for my mental health, and what’s next while I wait on answers.

I’ve dealt with rough nausea, weakness, and months of needing a nap by noon. Blood test results are still pending and an ultrasound is on the calendar, but the worst might be behind me. I also break down why More Movement Please is moving to video: reaching the YouTube Partner Program before the watch-hour rules change, growing the community, and making the show easier to share.

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

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I fell on my way to the gym, and that’s when I knew I couldn’t ignore my body anymore. After more than 400 days of consistent movement, I’m putting myself on a workout ban and heading to the doctor today. This isn’t the episode I planned, but it’s the one I owe you.

For the last 50 days, I’ve been dealing with health issues that got worse fast: dizziness, weakness, even the 5 and 10-pound dumbbells felt impossible. I’m admitting I should have made that appointment sooner, and getting honest about why I’m so stubborn about doctors in the first place.

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

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What if you’re not tired? What if you’re actually dehydrated? If you’ve been dragging through workouts and blaming it on motivation, water might be the real problem. I’m recording this live from the spin room to break it down.

I get into why hydration is the real difference between finishing strong and hitting a wall, how electrolytes fit into the picture, and the simple night-before habit that makes sure you never skip it again.

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

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Yes, you technically need a calorie deficit to lose weight. But if diets have left you bingeing, guilty, and hungrier than when you started, this episode is your permission slip to try something else. I get real about why restriction backfired on me and how movement became the thing that actually worked instead.

I talk through my own struggles with disordered eating, the moment a stranger told me food was “keeping me fat,” and why moving your body first changes everything else naturally, portion sizes, cravings, all of it. This isn’t a diet pitch. It’s a movement pitch. Come join the Movers and Shakers doing this differently.

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

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I taste tested a protein waffle mix and asked the question nobody else will: is the extra protein actually worth five times the price? I break down the real numbers between my homemade waffles and a twelve-dollar mix, gram for gram and dollar for dollar.

Then I get honest about why I walked away from calorie counting, protein goals, and the whole diet culture mindset for good. If you’re tired of health trends that ignore your grocery budget, this episode is your permission slip to skip the hype and trust your own kitchen.

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

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I just launched a wild 30-day challenge to grow my free fitness community to 1,000 members, and I’m recording this update live from the car to tell you exactly how it’s going. Raw, unfiltered, no polish.

I get into why I picked such a big number, what accountability really looks like when you’re doing hard things in public, and why the free tier of More Movement Please is never going away. I also get honest about perimenopause, hormone changes, and what it’s actually like trying to stay consistent when your body isn’t cooperating the way it used to. Too old, too busy, too far behind? It’s not too late, and you don’t have to be perfect to show up.

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

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I’m stepping in front of the camera for the first time, and I’m telling you everything. This episode covers the moment in August 2023 that sent me back to the gym, and the challenge from my instructor Rhonda Goode that changed everything.

I get into how “more movement, please” became more than a phrase I muttered through sore muscles, how this podcast actually started, and why I’m not an expert (and why that’s completely okay). Plus what I’m building next with the More Movement Please community.

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

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