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