Episode 122Oct 1, 2026· 9:07

Drill Sergeant Jay's Two-Minute Trick for More Movement

▸ Show notes from the creator

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

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About this episode

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…

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Full transcript

00:00

Sometimes the brain and the body, they clash. What's up my movers and shakers? Famous Hasha Grant here. Welcome to More Movement Please, the podcast where I hope to inspire you to move your body more. So I am dressed and I was fully ready to go to Tabata. I tried last Thursday to actually go to Tabata and that's when I finally had to admit defeat and just accept the fact that my body and my brain were not getting along.

00:30

My brain was going, okay, it's time for Tabata, let's go. And then I got very dizzy and, you know, fell into a wall and and decided, OK, I'm going to listen to my body. I had already not done movement for two days and then I accepted that I had to not work out. And so yesterday was Wednesday, the 23rd, and I finally. Was able to start getting back to a little bit of movement. I took a stretch class and I did a pretty okay.

00:55

I got a little bit dizzy, but not crazy. Um, and I was pretty nauseous most of the day with all of the junk that I've been dealing with, but I was able to go for a walk. And so that was really good. And so it's Thursday and it's in my calendar that I'm supposed to do this about it today. And so I got dressed and was ready to go. And then I was like, well, you know what? I. don't think I should. I was on my way and I just, I don't know, something inside me was going, if you do this, you're going to hurt yourself.

01:27

And so what I've decided to do is I'm just going to go ahead and record some episodes and I'm going to take Rhonda's senior fit class. And I had said yesterday that I was going to ease my way back into movement. And I think I'm just going to have to accept that that's just what I'm going to have to do. Um, it's not. me saying I won't work out as hard as I did before. It's me saying, okay, I admit it. I am still not well.

01:55

And I don't want to get hurt and take myself down for the count, like for real. So I was trying to make a smart decision, even though I'm usually not very good at, you know, paying attention to what my body's telling me. Normally, I'm just like, well, no, I want to go. So I'm going to go. But yeah, I just had to admit defeat. again. But it's not complete defeat. It's just changing course. It's just admitting to myself that I really do need to listen to my body and pay attention to the signals it's giving me. And since I still don't have answers and I still don't know, you know, exactly what's going on, I decided that I'm just going to listen to what it's telling me. And that is don't do Tabata yet. Don't go high intensity. I do really want to try to do Zumba tomorrow. So that is... That is the hope.

02:46

That is the plan. We'll see. But if I can't, then, you know, I've already been thinking about like what else I can do to to start getting movement back in my days, because like I've said, I don't do well when I can't move now. And so so no matter what, I will find a way to move. And even though it's not looking like I want it to look, I'm going to do what I have to do to make sure that I'm still moving and still like moving along with my fitness goals. So, that being said, I did get another voice note from a fitness expert, and this one comes to us from Drill Sergeant Jay. Here's what she had to say. Hey, it's your favorite Drill Sergeant Jay. Let me give you a little tip for when it comes to working out.

03:32

You might be struggling with maybe some squats. How about you anchor it to something you already do, like brushing your teeth in the morning? You should be brushing for two minutes, so set your timer. And as you brush your teeth, you do your squats. Like I said, anchor it to something you already do. The brain will recognize that new pattern and that new habit and see after a couple weeks. It might just be something you start just doing. I have to say, I am so glad that Jay said what she did because it's such a simple tip, but anchoring what you're doing into your daily life. to be able to get more movement in. I just think it's brilliant. I mean, it goes along with some of the stuff that I've said in the past that, you know, you just need to find ways that you can add movement into your daily life. And the idea of doing squats while you brush your teeth. I mean, that's honestly something that I've already started doing where

04:35

I will be brushing my teeth and I can't stand still. I don't know about y 'all. Maybe it's an ADHD thing. I'm not really sure. But when I'm brushing my teeth, I'm walking around my apartment. I'm picking things up. I'm I'm doing squats. I'm I'm just I'm not really standing still. I don't do well with standing still or sitting still or anything that requires being still. I don't know. Maybe that's just a me thing. But but yeah, so I really liked Jay's tip. And I hope that you guys will use that as you move into your days. Just start adding in movement wherever you can. I mean, it may be something as simple as while you're on the phone, you go for a walk. Maybe if you're at work and you're on a call, you could do like some knee raises or toe taps or squats or I don't know, something that requires you to keep moving. while you're on the call. That's one of the reasons that whenever I was doing calls a lot for a while, I would

05:29

use a hands -free set because that way I could keep moving while I was on the phone. And I actually still do that now. I don't do it as frequently because most of the things that I'm doing that are requiring calls, I'm recording them. So it'd be kind of weird if you have like that breathy noise while you're on the call. But whenever it's not something that's being recorded, where if it's like... I'm taking a class or I have to listen in to a conference call or something like that. I'm trying to add movement in while that's happening because if it's inactive time, let's do something. Let's move. And so I'm a big fan of the walking meeting as well. That's a big thing that has kind of become a thing for me where if someone books in a call with me, I try to do it while I'm on the move. So maybe that's something that you could start implementing into your daily life. You know, if you get home

06:20

from work and you feel like you haven't moved much, maybe go for a walk. Maybe start doing squats while you're cooking dinner. So if you're anything like me and you try to dance while you're cooking, just make sure your hands are empty whenever certain moves happen. I think I've told this story in the past on the podcast, but I was doing Zumba while I was cooking chicken tikka masala and I flung tikka masala sauce up on the ceiling. So just kind of be careful with whatever moves you tried to do while you're doing something else. But yeah, I'm a huge fan of if you're doing something that's somewhat inactive, add some movement to it. Like if you're watching TV, I'm all for binging your favorite show, but don't do it in a way that you're just sitting still.

07:01

You should be doing something active while you're doing it, whether that's doing laundry or doing the dishes or whatever the case may be. add some kind of movement so you're not just sitting like a couch potato. Like, I mean, that's a big thing that I've had to just accept is that if I let myself just sit and do nothing, then, well, it wasn't very productive, was it? It wasn't very movement worthy. So add in movement wherever you can. And I love the idea. Like, seriously, Jay, thank you so much for sending in that tip.

07:30

Like, add in those squats while you're brushing your teeth. Add in squats while you're on the phone. Add in... any kind of movement that you can just to get more movement, please, which is the whole point of this podcast. So if you are a fitness expert and you have a tip that you want to share, I would love to hear from you. Head over to famousastrogram .com backslash fitness. And there is a little form there. If you're a fitness expert or you just want to share your fitness journey and what you've been going through. You have two options. You can either click the listeners or you can click the fitness industry experts. And I would just love to hear from y 'all. I get such a kick out of it when y 'all send me your voice notes and I get to react to them. So yeah, I just want to hear from you guys. And if you want some accountability and you would like to join us in the group, head over to famousashleygrant .com backslash group.

08:18

Every day we ask the simple question of have you worked out today? And I really want to know because that accountability, like knowing someone's asking you. I think it really does help. It helps you move the needle. It helps you actually commit to working out. And I want that for you. So onwards and upwards, my friends. Have you worked out today?