More Movement Please

“Time to get back on the horse, as they say.” I’m back in the gym after 10 days away, and I’ve got thoughts. I’m breaking down my new gym schedule, how I’m adding 365 extra minutes of effort leading up to my one-year mark, and what happened when I went hiking with weighted wristbands on.

Then I settle the debate everyone who’s ever tried to talk themselves into skipping a class keeps asking: is working out alone really just as good as group fitness? Spoiler, it’s not. Plus, a big announcement about the More Movement Please community group.

⚠️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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“Well, I just finished a workout at the hotel, and I didn’t die.” Four and a half hours in the car, my mom and sister watching Madea in the hotel room, and I still made it down to the gym on this Mother’s Day trip in Pigeon Forge.

I found a Tabata class online, grabbed the hotel’s tens and twenties, and put in 51 minutes of work. Sweaty, a little embarrassed, completely unapologetic. If you’ve ever said you couldn’t work out because you were on vacation, here’s your proof that you can.

⚠️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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“So, do we have a problem with protein?” Protein pancakes, protein coffee, protein cereal, protein pasta, and now apparently “protein bars” at Chick-fil-A if you count a plain piece of chicken with no bun. I have questions, and I want to know if you’re as over it as I am.

I’m not anti-nutrition, I’m pro-sanity, and paying premium prices for protein-fortified everything is setting off my nonsense detector. Is this actually helping people eat better, or just another hyped-up trend wearing a health halo? Tell me what you think.

⚠️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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“Your nervous system likes a little movement all throughout the day rather than all at once.” Physical therapist Jen Uschold shares zero-equipment ways to keep moving while you travel, from taking the stairs at your hotel to squats at the gas pump.

I react with my own version of this: movement snacks. As someone with a desk job, I’ve started sprinkling Zumba songs and wall sits throughout my workday instead of saving all my movement for one workout. Heading out this summer and worried about falling off your routine? Start here.

⚠️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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Think complimenting someone on their weight loss is automatically a kind thing to say? Rhonda Goode is challenging that, and she does it the most Rhonda way possible: a personal story, zero filter, and a truth that’s hard to argue with.

Our head coach shares what it actually felt like to lose weight while grieving and caregiving at the same time, why that’s not automatically a win worth celebrating out loud, and the one thing you should actually say when a classmate returns after a long absence. She also flips it and explains exactly when body comments can be motivating and appropriate. If you’ve ever been unsure what to say in a fitness class, this sorts it out fast.

⚠️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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“Sometimes whenever we make plans, it’s like God laughs at us.” My body decided not to cooperate right as I’m closing in on a huge milestone, and my Day 365 celebration is going to look a little different than planned. That’s not the same thing as quitting.

I break down what’s actually going on, why I’m still moving every single day despite it, and what my one-year anniversary is going to look like anyway. I’m also clearing up a big misconception listeners keep bringing up about what happens after a milestone. Spoiler: slowing down is not the plan. If you’ve ever had to pivot mid-goal, you didn’t fail. Keep moving.

⚠️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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“The real motivator to work out has to be doing it for yourself.” If you’ve ever talked yourself into working out for someone else, that might be exactly why it stopped working. There’s a real difference between moving out of fear or outside pressure and deciding to do it purely for you.

I share what finally clicked after years of starting and stopping: I stopped competing with the people around me and started competing with my past self instead. Thinking about future me, the one who either benefits or struggles based on what I do right now, became my biggest source of motivation.

⚠️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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“So what do you do when some of your clothes are too big and some of them are too tight?” If you’re losing weight and stuck in that awkward middle where nothing in your closet matches your body anymore, I’m right there with you.

I talk through the unglamorous side of a changing body: donating bras that don’t fit, buying new clothes a size too small on purpose, and wrestling with whether to keep the old “bigger” clothes or let them go for good. This isn’t a diet or calorie-counting show, and it never will be. Just a real conversation about non-scale victories and choosing movement over restriction every time.

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

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“So what are your plans for after day 365?” You made it to one full year of daily movement. Now what? I’m getting real about what my routine looks like after hitting that mark, and why I have zero plans to slow down.

I break down where Zumba, weightlifting, stretch classes, and group fitness fit going forward, including why I dropped from five gym days a week to three and what that actually means for my body. If you’ve ever wondered what the long game looks like after a big goal, there’s no finish line. Movement is the plan.

⚠️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, it takes planning, but you can keep yourself out of the drive-thru.” If you keep ending up there because there’s nothing ready at home, I’m breaking down the exact meal prep system that gets dinner on the table in 15 minutes, no strict meal plan and no living in the kitchen all weekend.

Bulk cooking chicken breast with a restaurant trick called velveting, freezing waffles and sausage for fast mornings, and a 14-day meal planning strategy that kills the “what’s for dinner” panic. You don’t need to be a meal prep fanatic. You just need a few systems that actually fit your life.

⚠️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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