Episode 9Nov 21, 2025· 27:02
From Working Out at Night to Fitness Instructor | Rhonda's 21-Day Habit Secret (Part 3)
About this episode
Intimidated by the gym? Rhonda breaks down exactly how to start from zero, even if you're overweight, hurting, or convinced you'll never be "that person." From the 21-day habit science to why sitting equals dying, this episode is packed with no-nonsense advice on plateaus, small diet changes, and finding a fitness community that feels like church instead of punishment.
🚨Catch up on the first 2 parts of this…
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Full transcript
00:09
What's up, you guys? Famous Ashley Grant here,
00:11
and welcome to More Movement, Please. We've made
00:13
it to the final episode of my three -part series
00:15
with the one and only, the fabulous, the myth,
00:18
the legend, Rhonda Goode. She's my fitness instructor,
00:21
and even though she kind of gagged at me saying
00:25
this, she's my inspiration. If you haven't listened
00:28
to the previous episodes, I highly recommend
00:30
going back to the start and listening to all
00:33
of them. I'll put the links to the other two
00:35
episodes in the show notes, but... we're going
00:37
to make this episode work as a standalone too.
00:40
So far in this series, we have talked about how
00:43
Rhonda transformed her own life by losing 120
00:45
pounds and breaking her family's generational
00:47
health patterns. We dove deep into watching her
00:51
mother's health decline and how that shaped everything
00:53
Rhonda has done for the last 15 years. And today,
00:57
well, today we're getting into the practical
00:59
stuff. We're talking about what to do when you
01:02
hit a plateau, how to actually start if you're
01:05
a complete beginner. the 21 -day habit rule,
01:08
and Rhonda's three non -negotiable do's and three
01:11
don'ts for anyone who's stepping back into a
01:13
gym. Or maybe stepping into a gym for the first
01:16
time. We're also going to tackle the big mindset
01:19
shift. How do you stop seeing exercise as punishment
01:22
and start seeing it as peace? Oh, and Rhonda's
01:26
going to tell you straight up, if you're not
01:27
having fun, you're in the wrong place. Period.
01:30
This is it, you guys. The final episode, so let's
01:33
finish strong. Let's get into it. Speaking of
01:37
gaining, you had posted that your body gets used
01:40
to everything you do when you work out. And at
01:42
some point, you're going to need to change it
01:43
up. So when people hit a plateau, what should
01:46
they do about it? Well, unfortunately, sometimes
01:50
like the best thing that they could do is work
01:52
out at a different time. And when you're retired
01:55
and you only come in the morning, you're not
01:57
going to come at night. No. So it's hard for
02:01
some people because you really should switch.
02:04
your work I mean I try to switch up workouts
02:06
as much as possible yeah I mean try but at the
02:10
same time there's only so many things you can
02:11
do yeah so you know I try to keep things varied
02:15
as much as we can but a lot of it is that working
02:19
out at a different time of day or choosing not
02:23
to go to the gym and taking the hike instead
02:25
or You know, doing something difficult outside
02:29
that you would never do otherwise, but you're
02:31
going to have the energy to do it. So like for
02:33
here, people hiking the pinnacles, there's an
02:35
easy pinnacle hike and there's a hard pinnacle
02:37
hike, you know, but doing things like that instead
02:40
of going to the gym every once in a while. I
02:43
know, but it's really about varying your eating
02:48
schedule and when you're working out sometimes.
02:53
It's hard for people because people get in routines.
02:55
So it's really it's really hard for people to
02:58
switch up, especially people that work and have
03:01
many people retired. I think retired people are
03:02
more stuck in their routines and the people that
03:04
work, honestly, because it's like, no, every
03:07
morning at 745, I have coffee, you know, and
03:11
it's like, OK, so and I'm like that. I don't
03:14
like my routine messed with at all. I mean, I
03:16
don't. And you know, I do not. I have my specific
03:19
morning routine. I have a specific afternoon
03:22
and evening routine. I don't like my routine
03:24
messed with. And when I wasn't as old as I am
03:27
now, you know, occasionally I would take the
03:29
extra walk just so around the park and, you know,
03:34
but just breaking it up a little bit sometimes.
03:36
And even... You know, you don't always have to
03:39
carry big weights. I mean, I used to tell people
03:42
all the time when they were trying to just start
03:44
in fitness and, well, I don't have time to go
03:46
to the gym, whatever. It's like, well, do you
03:48
walk? Well, I just started walking. Okay, well,
03:50
start walking and then add some wrist weights
03:54
to your walk. You know, I don't tell people to
03:56
add ankle weights very often because ankles and
03:59
knees, like, I mean, it's one thing if you're
04:02
19, but as you get older, they don't really like
04:05
that weight thing to me added to them. But it
04:08
is hard for people to change up routines. It
04:11
is. And sometimes it's just a matter of changing
04:15
what you're eating. And like if you're carb heavy,
04:18
always at lunch and switching it to dinner, which
04:22
sounds crazy. But your body doesn't know if you
04:26
do things like that. Like sometimes I eat a salad
04:28
at night. It's like, oh, you know. But that's
04:32
it. And you will hear people, too. And I did
04:35
find it to be true. I don't do it anymore because
04:37
I just don't enjoy it. But you will hear people
04:40
say that I've been working out forever. And like
04:42
there are some people that really go into that,
04:44
you know, 80 percent clean diet thing and 20
04:47
percent. It's not me. But they would have like
04:51
their cheat meal on the weekend and they would
04:53
go eat garbage and notice that they would take
04:57
weight off from doing it. which sounds crazy,
05:01
but it is true. I mean, any kind of thing you
05:04
do that switches up what your body is used to,
05:08
whether that's food or working out, a lot of
05:10
times, not always, you'll notice that you'll
05:13
drop weight. It's weird. But you also have to
05:16
know that you're going to fluctuate. Everybody
05:20
does. Got to make your body confused. Yeah. So
05:23
you kind of already touched on this, but if someone
05:25
was starting from zero and they're overweight,
05:28
they have health issues, they're intimidated,
05:29
whatever, what would you say step one is? I think
05:35
step one for most people is still to go to the
05:37
gym, which sounds really intimidating. But unless
05:39
you're going in like, I mean, they exist. We
05:42
have one here in town. Unless you're going to
05:44
like the muscle gyms. Most gyms are filled with
05:47
pretty average looking folks. There's not, you
05:51
know, I mean, it doesn't mean you're not going
05:53
to be intimidated, but for the most part, when
05:56
you walk in a gym, people around you are going
05:59
to introduce themselves. Hi, nice to meet you.
06:02
What's your name? And they're going to tell you
06:05
the equipment you need for the class if I'm not
06:08
there yet. And they're going to suggest to you
06:12
that, you know, just do what you can. That's
06:15
what they'll always say to you. That's what I'll
06:16
say to you. Just do what you can. But whatever
06:19
you do when you start is better than sitting
06:21
on the couch at home. Or they'll tell you you
06:23
need a different class. Yeah. Like what happened
06:27
to me? Yeah. Yeah. But it's hard to start. But
06:30
you have to be determined that you're going to
06:33
do it for you. Because it's never for anyone
06:36
but you. And when it is, you don't, it doesn't
06:39
work. That's right. I know we've been taking
06:43
a little bit of time and I'm trying to respect
06:45
your time. So I might have to bring you back
06:46
on for more. But in 2018, you said 21 days is
06:50
a habit. Try working out for 21 days in a row
06:52
and see if you stop. Is that still your recommendation
06:54
for people? Oh, yeah. Because that's just science.
06:57
I mean, there's books all about that, right?
06:59
That if you do anything for 21 days. Books? You
07:02
don't read books. Yeah, I know. I don't. But
07:04
yeah, if you do anything for 21 days, that makes
07:05
it a habit. So, yeah. Okay. Yeah. In January
07:10
2020, you shared your comprehensive do's and
07:13
don'ts list. You shared you do have to show up
07:15
even when you don't feel like it. You don't have
07:17
to buy specific clothes for the gym. If you could
07:20
give listeners just three non -negotiable do's
07:22
and three don'ts, what would they be? Oh, do
07:26
go to the gym and close your comfortable in.
07:30
Comfortable to sweat in. Comfortable to move
07:32
in. Don't worry about what you look like. Nobody's
07:36
there to look cute. People are there to work.
07:41
And don't worry about what you look like in the
07:45
mirror if you're in a class. No one's looking
07:48
at you but you. Everyone else is looking at me.
07:52
So you're not the focus. You may think you're
07:55
the focus, especially if you're new, but you're
07:57
really not. Really not. So do take water to the
08:03
gym. And be prepared to sweat. I mean, if you
08:07
have not... been moving and some people naturally
08:10
just don't sweat. I think those are the weirdest
08:12
people ever. And I kind of am envious of them
08:16
actually, but they, I know I have like two of
08:18
them. I'm like, y 'all, I mean, I'm just drenched,
08:21
but be prepared to sweat and have water because
08:25
you don't want to get dehydrated and get lightheaded
08:28
while you're working out. And it does happen,
08:30
especially people starting, you've never done
08:32
it. So, and do focus on The small things that
08:36
you can change first, like especially with diet,
08:39
the little things. So everyone has their really
08:43
bad habits or a bad habit. So whether that's
08:47
eating. I had someone once that told me that
08:49
they had nachos every night in their toaster
08:52
oven. And because we were having a discussion
08:55
about the fact that they were pre -diabetic and
08:57
in their 30s. And they were coming to the gym,
09:00
but they weren't seeing a lot of results. And
09:04
I said, well, what's your what's your thing?
09:06
Everybody has their thing, whether it's a bowl
09:08
of ice cream at night, like everybody has their
09:09
thing. And they said, oh, well, I have nachos
09:12
every night. And I said, well, perhaps you could
09:15
consider maybe nachos three times a week. Drop
09:19
it back. Pick days, you know, I'm willing to
09:22
do that. Well, then you're probably not going
09:25
to see any changes. I mean, you've got to make.
09:27
You've got to make some small steps. That's probably
09:29
why I'm so anti going no sugar, no carbs. It
09:33
has to be things that are livable. And for most
09:35
people, that's not livable. It's just not. So
09:39
just focus on the small things that you can do.
09:42
And then I guess the other do would be always
09:45
measure when you start. Always measure. Yeah.
09:49
And stay away from the scale. Because. The scale
09:52
will really upset you. It'll make you cry. Yeah,
09:55
it will. And as you gain muscle, you do indeed
09:58
gain pounds when you gain muscle. And your body
10:02
just fluctuates and changes. So, you know. So,
10:05
yeah. Wear comfortable things. Show up and focus
10:10
on the small things you can do. Don't compare
10:13
yourself to other people. Don't compare yourself
10:18
to you 20 years ago. Because for most people,
10:24
that's not going to happen. And don't listen
10:28
to all the people in your life who tell you that
10:31
you're not worth it or that the time you're spending
10:35
is not worth it. Or if they're suddenly jealous
10:39
of the time you're away from them, that it's
10:42
not worth it because you are the only one that
10:47
you know you can depend on. And if everyone else
10:51
around you is gone, what does your future look
10:54
like? Well, that was intense. Yeah. I think we're
11:04
going to stop it there because I do have a lot
11:05
more questions, but I hope you will consider
11:07
coming back and chatting with me some more. I
11:10
guess it depends on how I edit it. Because, yeah,
11:14
I had some other stuff, but... You can add a
11:17
couple more. I can? Okay. Alrighty. Well, let's
11:20
talk about the people who disappear and people
11:22
who have fallen off the wagon hard and you'll
11:25
ask them, you know, when will I see you again?
11:27
And what do you say to someone who keeps starting
11:30
and stopping? How can you get them to break the
11:32
cycle or how should they go about breaking the
11:34
cycle? It is hard for people to, that's why I'm
11:40
so adamant about don't stop because any excuse
11:44
you can find to stop. I mean, a day or a week's
11:47
vacation is different. But you know my people
11:49
check in. If they're going to be gone for a week,
11:51
they tell me. Because they know I'm going to
11:53
message and be like, hello. But people that just
11:59
start and stop, they tend to always be the ones
12:03
that stop permanently. And there's just nothing
12:06
you can do. And again, if you don't want to do
12:10
it for yourself, then no one else can make you.
12:15
Well, you're pretty scary. I mean, so, you know,
12:18
and there are some that I just I've lost people
12:22
over there. I mean, a lot of people just come
12:24
and go. I mean, that's just part of it. But I've
12:27
definitely lost people that have gotten mad at
12:29
me. I mean, I can name them on one hand. I mean,
12:32
I know who they are and they know who they are.
12:34
Yeah. But but that it's always, you know, those
12:38
people that. Well, they come to me. It's not
12:41
like I go to them and say, hey, you look just
12:43
like you did three months ago. I mean, it's not
12:45
like I do that. They're like, gosh, can you,
12:47
I'm just not seeing, you know. And then when
12:50
we start having the discussions about the nachos
12:52
or that you're going home and drinking a bottle
12:53
of wine every night. Yeah. I mean, you can't.
12:57
And then that whole thing about you can't outwork
12:59
a bad diet. I mean, that's the, you know, that's
13:02
the phrase. I'm like, I mean. Depends on how
13:07
bad your diet is. I mean, that's why I believe
13:10
in living the way I do and, you know, eating
13:13
some of what I like. It just depends on how bad
13:15
your diet is. But it's really hard for people
13:18
that start and stop. I mean, I will occasionally
13:21
try, but there are times when I just am like,
13:24
there's nothing I can do. I mean, you know, you
13:27
give up. I can only imagine. And it's got to
13:30
be rough because, you know, you'd see what could
13:32
be done. And then if they're not making the change.
13:35
Well, it's always rough for me when I see people's
13:38
potential. But then again, I'm like, do you not
13:40
have anyone in your life? I mean, my mother was
13:42
such a driving force for me to not be that. And
13:46
I think when people either don't have that because
13:50
they haven't experienced it yet, because if you're
13:52
younger and you're in your 20s, your 30s and
13:54
your mom's 50s, then no, it's not bad yet. Yeah.
13:59
I mean, but it's coming, but it's coming, you
14:02
know, so. I think that when people don't have
14:05
something like that to drive them and, and they're
14:09
just not naturally want to be physical, that
14:12
it's hard for people, a lot of people to just
14:15
stick with it. But the other thing is, and I
14:19
used to preach this all the time too, and I've
14:20
made Facebook posts about this years ago, but
14:22
you know, it was like, well, I have kids and
14:24
they all play sports and you know, like, okay,
14:27
well your kids are probably not going to be the
14:29
next Michael Jordan. And any little trophies
14:32
they get for all these sports they're playing
14:34
aren't going to mean deadly to them when you're
14:37
70 and can't move. And so if your kids' activities
14:41
are taking up all of your time when you have
14:46
work and house and everything else to do, then
14:48
you really should think about what you're handing
14:51
your kids' future. Because your kids are the
14:53
ones that have to deal with your future if you
14:55
have kids. And would they rather have a healthy
14:59
parent? Or a parent that dragged them to the
15:02
ball field six nights a week and gave them trophies
15:05
that meant nothing. That's all I'm saying. I
15:08
know that I used to take my husband to he was
15:11
in soccer. And because I didn't want to just
15:14
stand there on the sidelines, I walked the field
15:16
because at least I was still moving. Yeah. So
15:19
maybe they should at least do that. Yeah. Yeah.
15:22
Well, one of the things that you. posted that
15:25
kind of broke my heart is you shared a heartbreaking
15:27
story about someone who approached you outside
15:29
the gym. They wanted to talk to you about their
15:31
health. They came to one class, but they never
15:32
returned. Four years later, they received a terminal
15:35
diagnosis. And you said the fact that they didn't
15:38
do what they needed to do gnaws at you. That's
15:42
heavy. How do you process stuff like that whenever
15:44
you hear these stories from others? Yeah. And
15:48
I still know who that person is. And they are
15:51
dead. And, you know, and I tell people to like
15:54
none of us know what our future holds as far
15:57
as I mean, any of us can get a diagnosis today,
16:00
tomorrow. And that's why I preach what I preach.
16:02
Control what you can because none of us ever
16:04
know. But when you know that. Obesity and bad
16:12
choices makes you more prone to get diagnoses
16:16
like cancer and that we've known this for years.
16:20
Uh, it's always difficult when you see people
16:24
that don't choose to make lifestyle choices and
16:28
then get those diagnoses. And it's, I mean, to
16:33
me, I would always be, what if, what if I have
16:37
no idea if it would have mattered? I have no
16:39
idea, but it, it's difficult. It's difficult
16:42
for me too, to see people that come in. Cause
16:45
I had somebody on probably four months ago now,
16:48
probably. And she came in. definitely overweight
16:52
and brought a child that was overweight with
16:55
her to class. And the child didn't want to do
17:01
anything. And so she is trying to get the child
17:07
to move. And again, this is learned behavior.
17:13
So clearly this child sits when they're not,
17:16
well, they sit at school and then. whether it's
17:19
video games or whatever it is, this child is
17:23
forcibly lazy and now looking at you and saying,
17:26
I'm not going to do that. I mean, she fought
17:29
with her the entire class and they never came
17:32
back. They didn't come back because regardless
17:34
of how the parent wanted to do, it was also really
17:37
out of shape because she couldn't get her child
17:40
to do it with her. She's not going to come back
17:42
because A, it's not worth the fight. B, maybe
17:46
she thinks that, you know. It's not worth my
17:49
time being here either. And I can't not come
17:53
without her. Yeah. Probably wasn't a child that
17:56
was the age for childcare. I mean, it was older
17:59
than that. Yeah. But those are the ones that
18:02
really just get to me because it makes me angry.
18:07
Okay. Because it's like, you know, you have chosen
18:12
your life. And then you have now passed it on
18:17
to this child that you're responsible for their
18:19
rearing, their activity and their food. Yeah.
18:23
And of course, we see that everywhere. But and
18:25
I knew they would never come back. And so they
18:28
came to one class and that was it. Yeah. Well,
18:32
I mean, that kind of leads into something else
18:35
that you had posted. You said sitting equals
18:37
dying. Don't roll the dice on your future. That's
18:40
stark. So paint the picture of what rolling the
18:43
dice looks like in 10, 20, 30 years to the people
18:47
that just continue sitting on their butt. Well,
18:50
I mean, I've witnessed it. I've watched it. And
18:53
even when we're hurting, which for me now is
18:57
daily, pretty much daily, something hurts. But
19:01
the more I sit on it, whatever it is, the more
19:04
it hurts. And that's what all of my seniors and
19:08
people with back problems and replaced knees
19:10
and all that they know. And that's why they're
19:13
at the gym, because sitting on it isn't going
19:16
to help and not using it isn't going to help.
19:19
So regardless of what ailments you have or don't
19:23
have, your body was meant to move. Yeah. I mean,
19:28
that's why society is where it's at now versus
19:30
years ago when everybody had physical jobs. like
19:34
getting up and changing the TV without a remote.
19:36
I mean, everything has become automated and we
19:40
look like it. I mean, it's seen in Wally. Yeah.
19:44
We are. Yeah. I mean, we, we are definitely a
19:48
product of an automated society where anything
19:52
that you ask someone to do, they're like put
19:56
out. Yeah. Like I have to get up. What? What?
20:01
So. Again, any of us could receive a terminal
20:05
diagnosis at any time. I mean, we cannot ever
20:10
predict what we're going to see or face. But
20:14
that's why I'm adamant about control while you
20:17
can, because we know that obesity and diabetes
20:22
and all of those things lead to other ailments
20:25
or immobility, period. Once you're immobile and
20:32
you lose muscle mass and muscle tone, same thing
20:36
for people that like break a hip in their 70s
20:41
and end up in a hospital bed. And then they end
20:43
up usually a lot of times in a nursing home because
20:46
muscles atrophy. So I don't care what age you
20:51
are, if you're sitting all the time and you're
20:53
not using your body, then eventually you're not
20:57
going to be able to use it. So you need to start
21:01
using it. Yeah. Or you'll lose it. Yeah. And
21:03
that's kind of what started this podcast and
21:07
why I named it More Movement, Please. It's like,
21:09
you know, the fact that I was sitting all the
21:12
time and recognizing that I needed to be moving
21:15
more. Yeah. And, you know, I guess we'll finish
21:18
with this, that you've said repeatedly that fitness
21:20
isn't temporary. This isn't just a temporary
21:23
thing or phase. It's a lifestyle. You said that
21:26
it gives you peace and a clear mind in a chaotic
21:30
world. So for someone who sees exercises as punishment
21:33
or a chore, how can they shift to seeing it as
21:36
peace and something that needs to happen? They're
21:38
not in the right place, period. If exercise isn't
21:44
fun, I mean, it's not always during the process.
21:47
It may not always be fun. But if my people have
21:51
fun, they have fun. They have fun with each other.
21:53
They have fun in class. If it's a chore and you're
21:56
not having fun, you're in the wrong place. Find
21:59
another place. Or find another activity. Yeah.
22:02
Okay. Yeah. Yeah. Find another group. Find another.
22:07
Yeah. Because it may not be fun all the time,
22:11
but yeah, the gym should feel like the church,
22:18
as you say. I mean, it should. I mean, it should
22:21
feel like the place where... you come in and
22:24
have the most peace because you're focusing on
22:28
you and, and fun because of the people around
22:31
you. I mean, you even have fun people you don't
22:33
necessarily like because y 'all got the same
22:35
goals. So, you know, but yeah, if you're not
22:39
getting any enjoyment out of what you're doing,
22:41
then you're doing the wrong thing or at the wrong
22:44
place. Definitely. Okay. Yeah. That's, that's
22:47
good advice. Yeah. So is there anything I didn't
22:50
ask you think I should? Or any parting words
22:55
that you really want to make sure are said in
22:57
this? I think for most people, just start doing
23:06
something. And if you don't know where to start,
23:09
surely there's someone in your atmosphere or
23:14
someone's someone that you can talk to about
23:19
where to start. To just start moving. And I know,
23:26
too, people sometimes say things like, well,
23:29
you know, the gym is just another expense, especially
23:31
now. I mean, and it is. And I get that people
23:35
say, well, just stop getting your Starbucks and
23:36
whatever. And well, not everyone does that sort
23:38
of thing. I mean, I never really did. I mean,
23:40
so, I mean, I gave up fast food, but I mean,
23:43
I was not drinking expensive coffees and things
23:46
like that. But most people can find that much
23:51
money in their budget. by giving up something.
23:56
And gyms don't have to be expensive. Well, yeah.
24:00
And even the Y has a financial aid. Oh, yeah.
24:02
They have financial aid assistance, definitely.
24:04
But gyms don't have to be expensive. And it's
24:08
definitely not always about the prettiest facility,
24:11
the newest facility, the most hardcore looking
24:15
facility. I mean, if you go to a CrossFit facility,
24:18
you're $125, $150 a month here, which I think
24:21
is insane. But that's me. But, you know, just
24:25
start. Find some place. Get a day pass. And if
24:30
you walk in and it's not your thing, then, you
24:34
know, you haven't joined. You don't have a contract
24:36
or whatever to cancel, membership to cancel.
24:38
So get a day pass. Try some places out. But for
24:42
most people, group fitness is far more satisfying
24:46
than trying to do things alone. That's true.
24:48
I can definitely attest to that. Yeah. Yeah.
24:52
Well, that's all I've really got for you. I could
24:55
keep harassing you, but I think we'll stop there.
24:58
All right. Thank you. Thank you. All right. See
25:03
ya. See ya. Have a good one. If exercise isn't
25:08
fun, you're in the wrong place. I mean, mic drop
25:12
moment, right? That's what I love about Rhonda.
25:14
She doesn't make fitness complicated. She doesn't
25:17
tell you that you need expensive equipment or
25:20
a perfect diet. or to look a certain way. With
25:23
no sugarcoating, she just tells you, show up,
25:26
wear comfortable clothes, bring water, and find
25:29
a place where you can have fun with the people
25:31
that have the same goal. And that thing she said
25:36
about the gym feeling like church, y 'all, that
25:39
is exactly how I feel when I take her classes.
25:41
And I have often made the joke that it's where
25:43
I pray the most. Dear God, please don't let me
25:45
throw up. Dear God, please don't let me pass
25:47
out. Dear God, help me get through this last
25:49
set. The gym has become where I go to focus on
25:52
myself, to find peace, and to be around people
25:56
who get it. If you've been listening to this
25:58
whole series, thank you for going on this journey
26:01
with me. Rhonda's story, it's not just about
26:03
fitness. It's about choosing your future, taking
26:06
control of what you can control, and refusing
26:09
to be a prisoner in your own body. That's powerful
26:13
stuff. And if you're sitting there thinking,
26:15
I should probably start moving more, then friend,
26:17
this is your sign. Find a gym, get a day pass,
26:21
try some places out. You don't have to have it
26:24
all figured out, but you do have to start. Onwards
26:27
and upwards, my friends. Have you worked out
26:29
today?
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