More Movement Please

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

If you’ve been doing more cardio and still not seeing the results you want, this episode is for you. Fitness expert Dr. Anne Brady explains why strength training, not cardio, is what your body actually needs after 40.

Listen to the episode here…

More Cardio Isn’t the Answer

If you’ve ever thought “I just need to do more cardio to lose weight,” you’re not alone. A lot of people think that way.

But Dr. Anne Brady, a fitness expert with a PhD with UNCG Kinesiology, says that if you’re in your 40s and trying to lose weight and get healthy, cardio isn’t your best investment. Strength training is.

That might not be what you expected to hear. But once you understand why, it makes total sense.

Find Anne Brady, PhD online:

• https://www.instagram.com/annebradyfitlife/
• https://www.uncg.edu/employees/anne-brady/
• https://www.instagram.com/uncg/

Why Muscle Mass Is the Key

Here’s the thing about muscle that most people don’t realize. Muscle is metabolically active. That means it burns calories even when you’re not working out.

The more muscle you have, the more your body naturally burns throughout the day. That makes losing weight easier and keeping it off more realistic long-term.

Cardio burns calories while you’re doing it. Strength training builds muscle that burns calories around the clock. That’s a significant difference.

What Strength Training Actually Means

If the words “strength training” conjure up images of powerlifters or intimidating weight rooms, let’s clear that up right now.

Strength training simply means working your muscles against resistance. That includes bodyweight exercises like squats and push-ups. It includes dumbbells, kettlebells, or machines. It doesn’t have to be complicated. It doesn’t have to be heavy.

The key word Dr. Brady uses is consistency. Two to three times a week, every week. Not a quick 12-week program you abandon. Just regular, manageable sessions that challenge your muscles in a way that works for you.

It’s About So Much More Than Weight Loss

Muscle isn’t just about metabolism and burning calories. It’s about function.

Dr. Brady makes this point clearly. Muscle is what lets you carry groceries, climb stairs, get up off the floor, keep up with your kids or grandkids, and move through your life without fear or injury.

In your 40s, protecting that function is everything. You want to stay capable and strong for decades to come. Strength training is how you do that.

The Other Benefits of Lifting Weights

Beyond weight loss and function, Dr. Brady highlights several other reasons strength training matters.

It improves how your body handles blood sugar. It supports better energy levels. It helps regulate the hormones that influence hunger and stress. And as you get stronger, every other type of movement, including cardio, gets easier.

Strength training makes your whole fitness life better. Not just the part where you’re lifting weights.

Where to Start If You’re Brand New

Dr. Brady has simple advice for beginners. Focus on frequency before intensity.

Start with two full-body sessions per week. Include exercises that work both your upper and lower body. Make it feel routine before you start pushing yourself harder. Then, once you’re comfortable, you can add heavier weights, more reps, or more complex movements.

Consistency comes first. Intensity comes later. That’s the whole plan.

Ashley’s Story: From Dumbbell Avoider to Dumbbell Lover

Ashley admits in this episode that she absolutely did not want to lift weights when she started her fitness journey. Her instructor Rhonda wasn’t sure she’d ever get Ashley to pick up a dumbbell.

But she did. And now she’s working toward those 20-pound dumbbells.

More than that, she says that including strength training has made a real difference. She feels stronger. She has more endurance. Her overall fitness has improved in ways she didn’t expect.

If Ashley could go from actively avoiding weights to genuinely loving them, there’s hope for all of us.

The Simple Framework to Get Started

Dr. Brady wraps things up with clear, no-fluff advice.

Start simple. Stay consistent. Build from there.

Two or three strength sessions per week. Full-body movements. Work muscles in both upper and lower body. Once that feels like routine, increase the challenge.

That’s the whole plan. No extreme programs. No complicated schedules. Just showing up and doing the work, a couple of times a week, every week.

Action Items

• Aim for two to three strength training sessions per week
• Start with bodyweight exercises if you’ve never lifted before, squats, lunges, push-ups, and rows are great starting points
• Focus on building the habit first, worry about intensity later
• If you have access to dumbbells, start light and increase gradually
• Remember that any strength work is better than none

If your workouts feel like punishment, it might be time to rethink your whole approach. Certified Zumba and fitness instructor Gail Lazarus joins the show to make a simple but powerful case: joy is the missing ingredient in most fitness routines.

Listen to the episode here…

The Fitness Strategy Nobody Talks About

Ask most people what it takes to lose weight and they’ll say something like work harder, eat less, be more disciplined. Those things get talked about constantly.

Joy? Not so much.

But Gail Lazarus, a certified Zumba and fitness instructor with over nine years of experience helping women build sustainable workout habits, says joy might be the most powerful fitness tool you’re not using.

And honestly? She’s onto something.

What Gail Says About Joy and Movement

Gail’s message is simple. When movement feels good, you’re far more likely to keep doing it.

That sounds obvious when you say it out loud. But think about how many workout plans are built entirely around things people dread. Early morning runs they hate. Gym machines that bore them to tears. Diets that make them miserable.

Is it really a surprise those plans don’t stick?

Gail has watched clients shift from “I know I should exercise” to “I get to move today.” That mindset shift, she says, is often where lasting change actually begins.

Consistency Matters More Than Intensity

This is one of the most important things Gail shares in this episode, and it’s worth repeating.

Consistency matters far more than intensity as we get older.

You don’t need to kill yourself in every workout. You don’t need to push to the point of exhaustion. What you need is to keep showing up. And you will only keep showing up if you actually like what you’re doing.

A moderate workout you enjoy four times a week will always beat an intense workout you dread and eventually quit.

What to Do If You’ve Never Enjoyed Exercise

Not everyone grew up loving movement. That’s okay.

Gail’s advice for people who feel discouraged or have never really liked exercise is to start small. Don’t try to go from zero to five days a week at the gym overnight. Try something gentle first. Experiment with different types of movement until something clicks.

And add music. Gail calls music a powerful tool because it can literally change how a workout feels. Uplifting music boosts your mood and makes exercise feel easier. It puts some pep in your step, as she puts it.

Ashley’s Take: Why She Chose Group Fitness

Ashley, the host of More Movement Please, completely agrees with Gail’s message. And she speaks from personal experience.

Ashley tried a lot of different ways to get fit before she found what worked for her. Treadmill sessions. Racquetball. Pickleball. None of it clicked.

What finally worked? Group fitness. Zumba specifically.

She loves the energy of working out with other people in the room. She loves the music her instructor plays so much that the songs get stuck in her head for days. She shows up because she genuinely wants to be there.

That’s the point. That’s what joy does for a fitness routine.

How to Find Joy in Your Own Workouts

You don’t have to love Zumba. You don’t have to love anything that Ashley loves. The goal is to find what works for YOU.

Here are some questions worth asking yourself:

Do I prefer working out alone or with other people? Do I like music, podcasts, or silence when I move? Do I enjoy being outdoors or do I prefer an indoor space? Have I ever done something active that felt fun, even if it wasn’t “a workout”?

Your answers matter. They’ll point you toward the type of movement you’ll actually stick with.

What Happens When You Stop Dreading Your Workouts

When you find movement you enjoy, a few things happen.

You start looking forward to it instead of dreading it. You stop skipping it. You stop white-knuckling your way through it. And because you keep showing up, you start seeing real results over time.

That’s the whole thing. Joy leads to consistency. Consistency leads to results. Results keep you going.

You Can Still Enjoy Movement Even When It’s Hard

Ashley makes a great point in this episode that’s worth highlighting. You can be in pain and still be having fun. A hard workout doesn’t have to be a miserable workout.

The results you get from movement you enjoy are absolutely worth the effort. And when the effort feels connected to something you genuinely like, it stops feeling like such a sacrifice.

Action Items

• Think about what types of movement you’ve actually enjoyed in the past, even if it didn’t feel like “real” exercise
• Try one new type of movement this week that sounds fun rather than just effective
• Add music to your next workout and notice how it changes the experience
• If you’ve been forcing yourself through workouts you hate, give yourself permission to stop and try something different
• Aim for consistency first, intensity later

Ever had a dumbbell slip out of your sweaty hands and smack you? That moment changed the way I pack my gym bag forever. Here’s every item I carry and why.

Listen to the episode here

Everything in My Gym Bag (And Why It’s There)

You know those “what’s in my bag” trends on TikTok and Instagram? Someone asked me to do one. And I figured, why not? Transparency is kind of my thing.

Some of these items might surprise you. Others will make you think, “Yeah, that tracks.” But every single thing in my bag is there for a reason. Most of them are there because I learned the hard way that I needed them.

Weightlifting Gloves (Because Dumbbells Are Dangerous When Slippery)

Let me paint a picture. I was in class, trying to go heavier with the weights for the first time. My hands were sweaty. The dumbbell slipped. It hit me.

That was the day I drove straight to the store and bought lifting gloves. When you’re working out, you sweat. A lot. And slippery weights are a safety issue, not just an inconvenience. Now I wear gloves every single time I lift. No exceptions.

If you’re lifting weights of any size, gloves are worth the investment. They give you a better grip and help prevent calluses too.

Two Water Bottles (Yes, Two)

I always carry two drinks with me. One is plain water. The other is currently filled with organic strawberry Gatorade for recovery.

Here’s the thing though. I’m about to run out and I can’t find it on Amazon anymore. So if you have a favorite recovery drink, I’m all ears. Hit me up on social media. I’m Famous Ashley Grant pretty much everywhere.

Staying hydrated during a workout matters more than most people realize. Water keeps you going. A recovery drink helps you bounce back. Having both on hand means I’m covered no matter what.

Granola Bars (The Dizzy Spell Fix)

I recently had a scary moment during a workout where I got really dizzy. When I looked into it, the most common causes were dehydration and not having enough calories in your system.

So now I keep granola bars in my bag. Are they the healthiest granola bars on the shelf? Probably not. But they serve their purpose. If I start feeling lightheaded, I have something quick to eat before it becomes a bigger problem.

This is especially important if you’re someone who works out in the morning before eating, or if you tend to skip meals. Your body needs fuel to move.

Knee Braces (Protecting Old Injuries)

I hurt my knee when I was younger. Getting overweight made it worse. A lot worse. Eventually, my other knee started giving me problems too because of the extra weight I was carrying.

Now I always keep knee braces in my bag. I don’t wear them for every class, but they’re there if I need them. Certain moves can make my knees angry, and I’d rather be prepared than push through pain that could lead to a real injury.

If you have any old injuries or joint issues, keeping a brace in your bag is a small thing that can make a big difference in how safely you work out.

Tissues, Gum, and Mints

Tissues because you just never know. Sometimes you need one. That’s it. That’s the whole reason.

Gum and mints are for those moments when I don’t want to chug water but I need something to keep my mouth from drying out mid-workout. Sometimes you just need a little something without adding more liquid to your stomach while you’re moving around.

My Wallet and Keys

This seems obvious, but hear me out. My wallet has my ID and the key tag I need to check in at the gym. Without it, I’m not getting in. My keys get me to and from the gym. Both live in the bag so I’m never scrambling to find them on my way out the door.

Hand Lotion (Yes, Really)

Weightlifting gives you calluses. That’s just a fact. And while calluses prove you’ve been putting in the work, keeping your hands soft afterward is still nice. A little hand lotion goes a long way.

Soft-Soled Shoes for Zumba

This one took me a while to figure out. For most of my gym classes, I wear regular tennis shoes. But Zumba is different. Zumba has a lot of sliding, turning, and quick footwork. My regular shoes were gripping the floor too much, and I kept getting stuck during certain moves.

So I bought a pair of soft-soled shoes specifically for Zumba. The difference was immediate. I could actually slide across the floor the way you’re supposed to. If you take any kind of dance fitness class, the right shoes matter more than you might think.

A Hairbrush and Hair Ties

I have longer hair, and I always work out with a ponytail. But certain moves, especially ones with dumbbells or a bar, can wreck your hair situation in a hurry. I’ve had to completely redo my ponytail between classes more than once.

I also keep extra hair ties because my gym buddies have needed them. You’d be surprised how often someone in class asks, “Does anyone have a hair tie?” I always do. You can get a pack of twenty for about a dollar fifty. It costs almost nothing to be the person who saves someone else’s workout.

My Podcast Microphone

Here’s the one that might surprise you. I keep my recording microphone and phone adapter in my gym bag at all times. I record this podcast in my car, usually on my way to or from the gym. Ideas hit me during or after a workout, and I want to capture them while they’re fresh.

If you’re a content creator of any kind, you know how fast ideas disappear if you don’t act on them. Having my equipment ready means I never miss a moment of inspiration.

Why Your Gym Bag Matters

Packing your gym bag the right way removes barriers between you and your workout. When everything you need is already in the bag, you don’t have excuses. You don’t have to think about it. You just grab it and go.

This is true whether you’ve been working out for years or you’re just getting started. Having the right stuff on hand makes showing up easier. And showing up is the hardest part.

A Note for Beginners

You don’t need everything on this list to start working out. You really don’t. A water bottle, comfortable clothes, and a pair of shoes will get you through your first few weeks just fine.

But as you keep going, you’ll figure out what you need. Maybe it’s gloves because the weights are slippery. Maybe it’s a knee brace because your joints are talking to you. Maybe it’s a granola bar because you realized you can’t work out on an empty stomach.

Your gym bag will grow with you. Let it.

Want to Be on the Podcast?

I’m looking for voice notes from listeners. If you’re on your own fitness path and want to share what you’re going through, what’s working, or what you’re struggling with, I would love to hear from you.

And if you’re a fitness trainer, instructor, personal trainer, registered dietitian, or nutritionist, I want to hear from you too. I’d love to feature tips and ideas from people who are helping others get in shape.

Head to FamousAshleyGrant.com/fitness to leave a voice note. It could end up on a future episode.

You can also find me on social media at Famous Ashley Grant on Facebook and Instagram. On X, I’m @AshleyisFamous. Search Famous Ashley Grant and you’ll find me.

Action Items

• Pack your gym bag the night before so it’s ready to grab and go
• Keep a water bottle and a small snack in your bag at all times
• If you lift weights, invest in a pair of workout gloves
• Carry a knee brace or any joint support you might need for old injuries
• If you take dance fitness classes like Zumba, look into soft-soled shoes
• Keep extras like hair ties on hand for yourself and your gym friends
• Don’t overthink it if you’re just starting out. Start simple and add items as you figure out what you need

For decades, we’ve been told 10,000 steps a day is the gold standard for health. Turns out, that number came from a 1960s marketing campaign, not science. Here’s what you actually need to know.

Listen to the episode here…

The Truth About 10,000 Steps

Ten thousand steps a day. You’ve heard it a million times. It’s been the magic number for fitness tracking since pedometers became popular.

But here’s the thing. That number? Completely made up.

Dr. Milica McDowell breaks it down in this episode. The 10,000 step target came from a 1960s Japanese pedometer marketing campaign. Not from science. Not from health research. From marketing.

After the 1964 Olympics in Tokyo, a fitness craze swept Japan. Companies started selling pedometers to capitalize on the trend. These early pedometers could only count up to 10,000 steps, so they were named accordingly.

That limitation became the goal. And decades later, we’re still chasing a number that was never based on actual health recommendations.

What Science Actually Says

Current research tells a different story.

If you’re over 60, aim for 7,500 steps per day. If you’re under 60, shoot for 8,500 steps daily.

Both numbers are significantly lower than 10,000. And both are backed by actual science about cardiovascular fitness and reducing all-cause mortality risk.

The American College of Sports Medicine recommends 150 minutes of cardiovascular exercise per week. Walking 30 minutes a day gets you there. That’s it. No need to obsess over hitting five figures on your step counter.

What This Means for Your Fitness Routine

If you’ve been walking 10,000 steps daily, you’re doing great. But you might be overdoing it.

Here’s what you can do with the extra time you just got back. Use it for strength training.

The ACSM recommends two days per week of strength training. Most people skip this because they’re too busy trying to hit their step goals. Now you don’t have that excuse.

Walk your 7,500 or 8,500 steps. Then spend the time you would have used chasing 10,000 steps doing bodyweight exercises, lifting weights, or trying a strength class.

Why This Revelation Matters

Learning that 10,000 steps was marketing, not science, makes you question everything.

What other fitness advice are we following blindly? What other “facts” are actually just effective marketing campaigns that stuck around?

This is why it’s important to question fitness advice. Do your homework. Look for the science behind the recommendations. Don’t just accept something because everyone says it’s true.

My Experience with Steps

During the recent snowstorm that kept me inside for 11 days, I tried walking in place. Thirty minutes of walking in place got me about 3,600 steps.

Do that twice in a day, and you hit the 7,500 to 8,500 step range Dr. McDowell recommends. That’s totally manageable, even when you can’t leave your house.

The point isn’t that you should walk in place for an hour. The point is that hitting the actual recommended step count is more achievable than you think.

Stop Taking Everything at Face Value

Whether it’s steps, protein powder, or the latest fitness trend, question it. Ask where the information comes from. Look for actual research, not just marketing claims.

If something sounds too good to be true, it probably is. If something seems unnecessarily complicated or expensive, it might be designed that way to sell you something.

Your fitness routine doesn’t need to be complicated. It doesn’t need to cost money. And it definitely doesn’t need to revolve around an arbitrary number from a 1960s pedometer.

The Real Takeaway

Move your body consistently. Walk enough to support your cardiovascular health. Add strength training. Listen to your body.

That’s it. That’s the advice. No magic numbers. No special equipment. Just movement, consistency, and common sense.

Seven thousand five hundred steps if you’re over 60. Eight thousand five hundred if you’re under 60. Thirty minutes of walking daily. Two strength training sessions weekly.

Simple. Achievable. Actually based on science.

Getting Back to the Gym

After 11 days stuck inside dealing with ice and snow, I finally made it back to the gym. Almost ate it on the ice sheet in front of my apartment, but I made it.

Working out in person with my workout buddies reminded me why group fitness matters so much to me. The energy is different. The accountability is real. And suffering together makes the hard work feel worth it.

If you’re someone who thrives on social interaction like I do, find a group fitness class. The in-person connection makes a huge difference in staying consistent.

Action Items

• Stop stressing about hitting 10,000 steps every single day
• Aim for 7,500 steps if you’re over 60, or 8,500 if you’re under 60
• Use the extra time for strength training twice a week
• Question fitness advice before following it blindly
• Remember that marketing campaigns aren’t the same as scientific recommendations

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/

You can also follow me on social:

• LinkedIn – https://www.linkedin.com/in/ashleygrant/

Find Dr. McDowell online:

https://www.hachettebookgroup.com/titles/courtney-conley-dc/walk/9780306837531

https://www.instagram.com/drmilicamcdowelldpt

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400 classes and 26 pounds later, here’s the truth: most fitness influencers are selling you stuff you don’t need. What actually works instead.

Listen to the episode here…

I Lost 26 Pounds in 200 Days Without Buying What Influencers Push

Two Major Milestones

Last week I hit 400 classes completed and 200 days of maximum effort. And I plan to obnoxiously celebrate every single milestone in this fitness process.

Every celebration gets you excited and more pumped about your fitness. The more opportunities I have to celebrate, the more I want to work, the more I want to do, and the better I’m feeling about the effort I’m putting in.

It’s Not Just About the Scale

It’s not just about how I’m looking. It’s how I’m feeling.

I’m feeling so much better than I was six months ago. I have more energy. I’m sleeping better. The sleep I’m struggling with is my own stress, my own issues. But the exercise has been helping with the stress thing.

I’m down four pant sizes. I’m down 26 pounds. And I have no plans on stopping anytime soon.

This Wasn’t a Challenge

When I first started this podcast, this was not a challenge. Yes, everything I’m doing is challenging. But I didn’t sign up to do a 30-day challenge or a zero to 5K or 30 planks in 30 days.

This was about implementing a change in my lifestyle. And that is what I have done. That’s what I’m so excited about.

The More I Post, The More Ads I See

The more I get into fitness and try to make it a huge part of my life, the more crap I see in my feeds.

I get bombarded with ads to become a gym instructor, to become a Zumba instructor, to sign up for nutrition courses.

But the really interesting thing is seeing just how many fitness influencers are full of crap.

They’re Pushing Products, Not Progress

So many of them are just pushing vitamins. Pushing weight loss drugs. Pushing protein powders.

If I see one more protein powder get pimped to me, I’m going to scream.

The truth is, it’s not just about supplements. Don’t get me wrong, I do take supplements, especially ones I need for my own health issues. But some of the stuff being peddled just feels like snake oil.

If You’re Starting Your Fitness Path

If you’re starting your fitness path and you start posting about it the way I have, you’re probably going to get bombarded with ads too.

Please do your homework. Don’t just buy a bunch of crap. Don’t just believe all these fitness influencers.

I’m living proof that what you really need is to put in the work.

Yes, Nutrition Matters

Yeah, you might need to be in a calorie deficit. You might need to adjust your diet a little bit. But don’t go crazy with it.

Don’t do what I did before, taking a bunch of shots and pills. There’s a better way.

Put in the Movement

Putting in the movement, putting in the work, doing the work. You will get so many better results than you would if you just buy a bunch of crap that fitness influencers are peddling to you.

Action Items

• Celebrate every milestone in your fitness process
• Don’t fall for influencer marketing
• Do your homework before buying supplements or programs
• Remember that putting in the work beats buying shortcuts
• Focus on movement and consistency, not quick fixes

Stuck at home for an entire week? I still worked out every single day. Here’s exactly what I did and how you can do it too.

Listen to the episode here…

I Couldn’t Get to the Gym for a Week – Here’s How I Still Worked Out Every Day

Seven Minutes Away But Couldn’t Get There

I live about seven minutes from the gym. That’s it. But my neighborhood didn’t plow much. My tires were encased in ice. The roads were dangerous.

We got snow, then rain, and it all pooled together and created a very icy situation. My entire street turned into an ice skating rink.

I know because when I came outside to record this, I was slipping and sliding all over the place.

But I Still Worked Out Every Single Day

Just because I haven’t been going to the gym doesn’t mean I haven’t been working out. Every single day, I’ve been moving my body.

On Sunday, I took a Facebook Live class that Rhonda was teaching. It was hard. My husband watched me and said he didn’t think he could do any of those moves. But that’s normal for me now.

Then I did a stretch class.

Walking in Place Classes Are Real

On Monday, I did another stretch class and tried a walking in place class. I’ve been seeing them pop up in my YouTube feed and I was curious.

They say things like “walk a mile in eight minutes” or “get 10,000 steps in an hour.” And I tried a couple of them.

I was actually pretty surprised. I really enjoyed them. The music was great. It was cool to be able to get that much movement in.

The Rest of the Week

Tuesday: Zumba and low-impact cardio and toning. All online. Taught by my favorite instructor Rhonda from videos she recorded during the pandemic.

Wednesday: Another stretch class and another walk in place class.

Thursday: Tabata class online and then another stretch class.

Friday: Zumba, low-impact cardio and toning, and another stretch class.

Every. Single. Day.

The Weights Situation

The only thing that sucks is I have smaller weights at home. I’ve never wanted to invest in dumbbells until now. I have threes and fives.

At the gym, my smalls are eights and my bigs are fifteens. I’ll often use twenties when I can.

So this week, I’ve been holding multiple weights in my hands to get closer to what I normally use. I even added weights to my Zumba routines.

The Mental Health Piece

I’ve been having significant cabin fever. I’ve missed my gym people so much. But working out has been the only real thing keeping some of that at bay.

I’m so grateful I’ve been able to work out because I can tell when I’ve been sedentary too long now. My husband even asks if I’ve worked out yet because he knows I’m nicer when I have.

Exercise is my mental health medication right now.

There’s No Excuse

Though I’ve loved the fact that I can still work out online, there is nothing quite like the magic of working out with people in person in group exercise classes.

But until I can get back there, I’m making it work. And you can too.

Action Items

• Stop making excuses about not being able to get to the gym
• Find online workout classes you actually enjoy
• Work out at home if you have to, but just work out
• Remember that consistency matters more than location
• Be grateful we live in a time where free online classes exist

Weather keeping you from the gym? Don’t let it derail your progress. Here’s my plan for staying active when Mother Nature has other ideas.

Listen to the episode here

When the Weather Report Says Snow

I’m not snowed in right this second, but the weather reports indicate I will be. And I want to talk about what I plan on doing to keep moving my body even though I might not be able to get to the gym.

I’ve done a similar episode before about how when it’s cold out, people decide not to come to the gym. But what happens when you really can’t?

What’s your plan? What are you going to do to make sure you’re still moving?

The Reality of Being Stuck Inside

On Saturday, I have Zumba. If the roads are bad, which they’re expected to be, there’s a good chance I won’t be able to make it. That’s going to suck.

On Sunday, I normally go for a longer walk as part of my active recovery. And that’s looking like that won’t be possible either because we’re expected to get quite a few inches of snow.

So what’s my plan?

The YouTube Solution

I found this video on YouTube. I think it’s about an hour long. The idea is that while standing pretty much in place, you can get between 7,500 and 10,000 steps in one hour.

That sounds like fun to me. So I’m going to try that out and see how it goes. And I’ll report back after I try it.

The Point of This Episode

The whole point is just to basically say you know, even if you can’t get to the gym, there are things you can do to work out.

Thank God we’re living in a time where all these amazing free classes are available online. I’ve even seen videos on TikTok and Facebook and Instagram.

And if you put them together and basically make a playlist for yourself, you could get 30 to 45 minutes of exercise without having to step inside a gym.

It’s Not As Fun, But It Works

Is it as fun? No. I’m the first to admit that I prefer to be in group classes.

There’s something so special about having people around you that are also trying to do the same thing you’re doing. It feels more like a community effort rather than you’re just sweating alone.

For me, I’m not as excited about working out by myself. But if it still keeps me moving, it’s worth it.

My Smaller Weights Problem

The only thing I will say is it kind of sucks that I have smaller weights at home. I’ve never wanted to invest in dumbbells until now. And I hope I won’t ever need them again.

I have a set of threes and I have a set of fives. I’ve been actually trying to hold them together to get closer to what I normally use at the gym.

In previous episodes, I’ve talked about how my smalls are eights and my bigs are fifteens. I’ll often use twenties whenever I can or whenever I feel like I’m able to.

But this past week of only being able to use threes and fives has been weird. So I’ve actually been adding in extra reps.

Adding Weights to Zumba

One of the things I did on Saturday is I actually added weights to my Zumba routines. The Zumba class I was taking online, I added the threes to it. I was using the threes for a lot of the dances.

Helped a lot because I was still putting in a bunch of reps and still getting the good feels that I was hoping for to continue feeling like I’m actually working my body.

And I can tell you that even though I’ve been using smaller weights, I am still feeling the feels. Like I’m feeling like I’m actually working and moving my body. And that was the goal.

The Mental Health Aspect

I’ve been having some pretty significant cabin fever, especially since I’ve missed my gym people so much.

The more we can move our bodies, even when it’s cold, the better.

Make Your Playlist

I’ll leave some links in the show notes to these videos because the more we can move our bodies, even when it’s cold, the better.

That’s kind of what I plan on doing, even though I plan on being snowed in.

I hope that I’m not. I hope that I can somehow get to the gym anyway. But I have to be realistic and just accept that Mother Nature’s going to do her thing.

And if she’s going to do her thing, well, I’m still going to do my thing, even though I would prefer to be at the gym.

No Excuses in the Internet Age

The reality is you should not have an excuse in this day and age. If you have access to the internet, you have access to classes.

On Tuesdays and Thursdays, what I used to do is if I could not do the Mat Pilates class, I would do a standing Pilates class on YouTube.

I have to tell you, I have been taking fitness classes on YouTube for the better part of the last three months. I’m taking them on Wednesdays and Sundays. I’m mainly taking the stretch classes and they have been amazing.

I can’t even explain to you how wonderful it has been to be able to move my body even whenever I cannot get to the gym.

The Bottom Line

I got to do what I got to do and continue moving because that is definitely my goal. Just to keep moving.

Because I’ve said it a bajillion times at this point, it just feels so much better than what I used to do.

That sedentary lifestyle? I never want to go back. I just don’t.

What I Hope You’ll Do

I hope that you will take this advice that even if you are snowed in or if you can’t get to the gym, that you do something to move your body today.

It doesn’t have to be intense. It doesn’t have to be crazy. It just has to be movement.

Action Items

• Create a playlist of free online workout videos before bad weather hits
• Bookmark YouTube channels with workouts you enjoy
• Keep light weights at home for adding resistance to cardio
• Find at-home alternatives to your regular gym routine
• Remember that movement is movement, even if it’s not at the gym
• Try the “walking in place” videos for step counts
• Use bad weather days for active recovery activities like stretching