Episode 81Jun 24, 2026· 5:25

Your Body Wants Movement All Day, Not All at Once: Travel Fitness Tips from a Physical Therapist

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About this episode
Episode covers travel fitness strategies from a physical therapist, including taking hotel stairs instead of elevators, carrying luggage yourself, doing a daily 10–15 minute morning walk to explore new surroundings, and performing squats or high knees during gas station stops on road trips. Central claim: the nervous system benefits more from small frequent movement throughout the day than from one concentrated…
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Notable quotes

"your nervous system likes a little bit of movement often rather than a lot all at once. I don't"

Jen Usholt

"We like to say motion is lotion. The other beauty"

Jen Usholt

"up and I do some squats or I'll do a Zumba dance to one song or I'll do some wall sits or some"

Famous Ashley Grant

"now that if I'm moving throughout the day, I just feel better. I feel a lot better because I'm not just. sedentary and that makes a big difference. It makes me feel better. It makes me feel more alert. It keeps me awake and it helps keep me from reaching for caffeine just so that I can stay alert throughout the day."

Famous Ashley Grant

Episode transcript

Organized into 4 chapters — open any part to read the full text.

Open full transcript
Mentioned in this episode
personJen Usholt
A physical therapist who calls herself 'the pain less for life physical therapist' and 'the pain shifter' — she sent in a voice note with travel fitness tips that form the core of the episode.
websitefamousashleygrant.com/fitness
Ashley's website where listeners can submit voice notes to potentially be featured on the podcast.
Key themes
movement spread throughout the day
Both Jen and Ashley argue that the nervous system prefers small doses of movement all day rather than one concentrated session, which Jen frames as the core rationale behind all her tips.
sneaking movement into travel routines
Jen offers concrete substitutions for typical vacation inertia — taking stairs instead of the elevator, carrying your own bags, doing squats at a gas station — framed as ways to move when regular exercise is limited.
the daily mental fitness walk
Jen describes a personal habit of a 10-15 minute morning walk in any new location, which she frames as simultaneously a mental acuity workout and a way to discover activities for the rest of the day.
turning travel inconveniences into exercise
Jen reframes unavoidable travel pauses — filling a gas tank, hauling luggage — as opportunities to do squats, high knees, or extra stair trips rather than standing still.
desk job sedentary reality
Ashley connects Jen's tips to her own home situation, describing how sitting all day at a desk job prompted her to start breaking it up with squats, Zumba to one song, and wall pushups.
movement as an alternative to caffeine
Ashley mentions that moving throughout the day keeps her alert enough that she doesn't need to reach for caffeine, framing frequent movement as something that changes how she feels physically.
making movement a family activity
Jen suggests turning stair climbs into a race where the first person up gets to order dinner first, framing movement as something that can be gamified and shared with family on vacation.
listener voice notes as episode content
Ashley structures this episode around a voice note submitted by listener Jen Usholt and closes by inviting other listeners to send their own voice notes to famousashleygrant.com/fitness.