You can nail your workouts and still stall out if you don’t believe you’re worth the time it takes to take care of yourself. Today, I react to a voice note from Heath Jones about the triad of health (nutrition, exercise, and mindset) and share where I agree, where I push back, and why the mindset side might be the one holding you back.

Heath breaks down why cardio and strength training both matter for your health goals, and how stress and sleep can quietly work against you. I’m not a diet culture girly, so I also talk honestly about calorie counting, restriction, and why I’d rather you focus on movement and eating better quality food without the guilt.

If you’ve been putting everyone else first and your own health last, this one’s for you. You can’t pour from an empty cup, and you deserve an hour (or four percent of your day) to move your body.

Find Heath Jones online:

- Website: https://activeandageless.com.au/

- LinkedIn: https://www.linkedin.com/in/heath-jones-8a3123198

- Facebook: https://www.facebook.com/heath.jones.5243

- Instagram: https://www.instagram.com/heathjones1.618/

- Instagram: https://www.instagram.com/activeandagelessgym/

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

Get more content: https://famousashleygrant.com/fitness/

Join the FREE accountability group: https://famousashleygrant.com/group/

Share your feedback about the show: https://famousashleygrant.com/feedback

Sit all day for work? Your hips are probably paying for it. But, you don't need a gym, a mat, or a wardrobe change to fix it. Trainer Jacob Siwicki shares one standing hip flexor stretch you can do right beside your desk in about a minute.

In this episode of More Movement Please, Jacob walks you through how to do the stretch safely, why it helps after hours of sitting, and why one stretch works best when you pair it with a walking break. I also share what it's really like to get so locked into creating content that six hours disappear and you haven't moved once.

You'll learn:

• How to do a standing hip flexor stretch with a chair or wall for support
• The mistake to avoid so you don't strain your lower back
• Why a 15 minute walk break beats staying glued to your chair
• Easy ways to sneak movement into a desk job, from a lap around the building to taking the stairs

Find Jacob Siwicki online:

- Website: https://www.siwickifitness.com/

- LinkedIn: https://www.linkedin.com/company/siwicki-fitness

- Facebook: https://www.facebook.com/SiwickiFitness

- Instagram: https://instagram.com/siwickifitness

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

Get more content: https://famousashleygrant.com/fitness/

Join the FREE accountability group: https://famousashleygrant.com/group/

Share your feedback about the show: https://famousashleygrant.com/feedback

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?

Find Ashley Katzenback online:

- https://www.capeconciergept.com

- http://www.linkedin.com/in/ashley-katzenback-2216b6233

- https://www.facebook.com/CapeConciergePT

- https://instagram.com/capeconciergept

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

Get more content: https://famousashleygrant.com/fitness/

Join the FREE accountability group: https://famousashleygrant.com/group/

Share your feedback about the show: https://famousashleygrant.com/feedback

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.⚠️

Get more content: https://famousashleygrant.com/fitness/

Join the FREE accountability group: https://famousashleygrant.com/group/

Share your feedback about the show: https://famousashleygrant.com/feedback

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.⚠️

Get more content: https://famousashleygrant.com/fitness/

Join the FREE accountability group: https://famousashleygrant.com/group/

Share your feedback about the show: https://famousashleygrant.com/feedback

After nine days without moving my body, I finally got through a stretch class, and I got dizzy twice. In this health update, I'm sharing how I'm easing back into movement, why it 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 feeling like I needed a nap by noon. Blood test results are still pending and an ultrasound is on the calendar, but the worst finally might be behind me. Movement is the first thing I asked my doctor about, and I explain why it clears the cobwebs in my brain as much as it helps my body.

I'm also breaking down why More Movement Please is moving to video. The goals are to reach the YouTube Partner Program before the watch hour requirements go up, grow our community, and make the show easier to share on social media. Whether you're watching or listening, thanks for being 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.⚠️

Get more content: https://famousashleygrant.com/fitness/

Join the FREE accountability group: https://famousashleygrant.com/group/

Share your feedback about the show: https://famousashleygrant.com/feedback

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 on a self-imposed workout ban, and I'm 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. I got dizzy. I felt weak. Even 5 and 10 pound dumbbells were a struggle. I'm admitting I should've made that appointment sooner, and I'm sharing why I'm so stubborn about doctors.

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

Get more content: https://famousashleygrant.com/fitness/

Join the FREE accountability group: https://famousashleygrant.com/group/

Share your feedback about the show: https://famousashleygrant.com/feedback

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. In this episode, Ashley Grant records live from the spin room to break down why hydration is the 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.⚠️

Get more content: https://famousashleygrant.com/fitness/

Join the FREE accountability group: https://famousashleygrant.com/group/

Share your feedback about the show: https://famousashleygrant.com/feedback