Oct 21, 2019

We get a lot of questions on Building The Booty.


Did you know your glutes are one of the strongest and most underutilized muscles? Most people don’t even use their glutes for squats. Don't worry, this Monday MOVE.s we got you. 


Try these 4 steps to effectively activate your booty while weight training. 


1- Open up your hip flexors. These little SOB’s can tighten from most things we do in our everyday lives (sitting at a desk, commuting, running, riding bikes). Prior to your workout, try a static lunge stretch (and squeeze your cheeks!) to stretch out your hips. 


2- Learn the pelvic tilt. If you want to Build the Booty, you’ve got to learn body awareness. The pelvis tilt, when used, will allow you to actively engage your glutes rather than putting pressure on your lower back. 


3- The Holy Grail. The Glute Bridge. Give a few warm up rounds prior to your workout. This will allow you to draw attention to the...

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Don't Go it Alone.

Oct 21, 2019

When Mooch & Mel were out in San Diego for the Angie Lee PTBB 2019 they heard a lot of incredible people speak. So many different accomplishments Lori Harder, Drew Canole, Chalene, Hungry for Happiness and Boss Babes- but one really common message linking them all together.


The biggest mistake they have seen and experience- thinking we can and have to do it all on our own.


Today’s Wednesday Wisdom we want to remind you of the power of leaning into others, asking for help and share our top 3 reasons why calling in others can change your life.


1- Rather than spend a year or more trying to “figure it out” and wasting time, money and most importantly, emotional energy, doing so, we can get mentors and coaches to take us up to the next level and keep us accountable while doing so.


2- Having trusted teammates to call upon when sh*t hits the fan, makes all the difference. It takes us out of our heads, and into the...

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(Pumpkin) Blond(ies) Have More Fun

Oct 16, 2019

You know what they say, blondes have more fun!

Any doubters of that may experience a change of heart after trying these gut friendly blondies. For this week's Friday Fuel we bring you one of our favorite recipes, inspired by a few of our favorite chefs!



Maca Pumpkin Blondies


1 can white beans
1/3 cup canned pumpkin puree
1/3 cup pure maple syrup
1/3 cup gluten free quick oats
1/4 cup almond butter
3/4 tsp baking powder
1 tsp pumpkin pie spice (add a dash of cinnamon, too!)
1/4 tsp salt
1/8 tsp baking soda
2 tsp pure vanilla extract
2 Tbsp maca root powder
1/2 cup dark chocolate, chocolate chips


Line an 8-inch pan with parchment or grease well. Preheat oven to 350 F. Drain and rinse the beans very well. Process all ingredients except chocolate chips in a high-quality food processor until completely smooth. Stir in the chocolate 

chips. Spread the batter into the prepared pan, press a few chocolate chips into the top if desired, and bake on the...

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MOVE. Matcha Energy Balls.

Oct 12, 2019


This magical green tea is gaining popularity and for good reason.

Here are the top reasons we love it so matcha:
1) Matcha is the only tea that you actually ingest rather than seeping it like traditional tea.
2) Since it is grown in the shade, it retains more nutrients that can otherwise be lost from heat and light.
3) It is packed with chlorophyll (detoxifying) and high in anti-oxidants.
4) While caffeinated, it's a slow release caffeine that avoids the crash and the jitters.
5) It's really, really, really, good.

Buuuuut, full disclosure, matcha is a little more labor intensive to make; it requires whisking of the tea into your hot liquid of choice. Many restaurants get around this by adding sugar to the tea. Cringe. In fact, most places have sugar as the primary ingredient. Tears.

Matcha deserves so much better.

If you haven't seen our IGTV's filled with matcha reviews, check them out (IG: @move.withm) to get in the know about all our favorite MOVE. Approved and not...

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Friday Fuel: Halloween-Style

Oct 11, 2019


Filled with tricks and treats.

And for many- stomach aches.

We decided that the sweetness of this holiday (is it really a holiday?) needed to be celebrated and we were determined to do so in a way that  left the Halloweens spooks behind. BOO- yea.

Enter: Costumed Candy Bars.

These treats are gluten-free, dairy-free and super versatile so that you can make your own variations to model your very favorite candy bars.

Reeses fan? Top with some almond butter or peanut butter.
Thin Mints your thing? Throw in some mint extract!
Mounds? Add in even more coconut!
Snickers? Chop some peanuts!


Costumed Candy Bars


Coconut Oil
Agave or Maple Syrup
Cocoa Powder
Brown GF Rice Krispies
Himalayan Sea Salt 

Options for toppings: almond butter, pumpkin butter, coconut flakes - get creative! Channel your inner costumed self!

Combine ¼ coconut oil and 1 tbsp of agave. Add in ½ cocoa powder and 1/4 cup brown gluten-free Rice...

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MOVE. Over Wedding Season

Sep 28, 2019

It needs to be said. Louder.


There is no on or off track.


Mooch and Mel started the weekend with a good sweat at B/SPOKE Studios Cape House and are off to different weddings (just a couple of miles away, don’t worry) where they are going to soak in friends, family, foods and dance floors.


Without worrying about being off track.

Or getting back on track on Monday.


If you don’t believe that it is possible to stop living your life in the on and off track trap, think again.

Don’t listen to Aunt Debbie.

Ignore glances from Becky.


Listen within.


After being prisoner to fad diets, burning off calories, cardio-overload, counting all the things, they freed themselves.

Improved their results.

Improved their quality of life.

 Improved their wedding weekends.

Without starting on Monday.


You can do it too.


Now, help them prep for MOVE.ing around in their heels (let’s be honest they will be barefoot before...

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Sep 26, 2019

How to improve your gut health in 4 Easy Steps:


1- Chew Your Food. Seriously. When you chew your food you not only are not sending down massive chunks that you ask your body to breakdown, you are allowing the enzymes in your saliva (yup we said saliva) to do their job. Reminder 1000018- our bodies are amazing. Trust them.


2- Celery Juice. Very different than green juice. Celery juice is cleansing, hydrating and detoxifies the intestinal tract. A detoxified gut is going to MOVE. things along much more quickly. It’s also going to keep out the invaders that can cause damage around our guts and compromise our digestion, immune system and more.


3- Hydrate. H2O is your friend. Not only will it help with your digestion but you’ll see it improve your skin and those pesky-under eye circles.


4- Not Always. Don’t drink water with your food. Refrain from having water 30 minutes before and 30 minutes after eating. Why? See step number 1. Water...

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Nacho Average Recipe.

Sep 20, 2019
All-things-buffalo season.
Meet nacho season.
*** When is it ever NOT nacho season?
Mooch and Mel have shared a love for buffalo cauliflower, including many post lululemon run club trips to The Broadway for some spicy goodness.
Paired with their love for tacos (and nachos), preferably enjoyed in front of football, here is this weeks’ #FridayFuel:
We present, buffalo cauliflower nachos.
Toss cauliflower, oil and salt in a large bowl. Spread on the prepared baking sheet and roast at 450* until it’s starting to soften and brown on the bottom (about 15 minutes).
Toss in MOVE. approved hot sauce (Frank’s ).
On a separate tray, warm your blue corn torilla chips in the oven for a few minutes. Top with charred chipotles, avocado, tomato, onion, olives and your roasted cauliflower.
Pair with a few sides; salsa, guac, cashew sour cream *see a few posts ago!* and enjoy!...
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Breakup with your Dermatologist.

Sep 17, 2019

This Woman Suffered From Chronic Acne For Years And Fixed It (Medication Free) In  Weeks

She used zero pills.

Zero creams.

And now wears zero makeup.


But it wasn’t always like that. 


Just weeks prior to this incredible breakthrough Ashley was in tears over her breakouts.


She was exhausted from feeling self-conscious around others, wondering if they were staring at her skin. She skipped workouts with friends, avoiding meeting people in public and relied on her dermatologist, esthetician and cosmetologist to help her treat her skin.


Apologizing to the women on a call with her she said “I am so embarrassed to be crying over this (her skin) but it’s been so incredibly hard.” 


Her coaches heard her.

And helped.


They (Mooch and Mel) began by focusing on her gut health, where the root of her problem was, rather than her symptoms, which is where they surfaced. Mooch and Mel said that too many women are mislead...

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Ditch That Hamster Wheel (for good).

Sep 15, 2019

Yep, we’re talkin’ to you. We see you. (screens count)


Frustration rising from feeling stuck on that hamster wheel: working out and micromanaging your diet, working out and micromanaging your diet…. Not getting anywhere. You’ve counted and measured, restricted and have tried all the latest fads - but those 2019 goals are still waiting to be checked.


Your anxiety spikes thinking about upcoming parties and events. How can you possibly stay “on track” through them? So instead, it’s easier to say “I’ll wait until after the vacation/weekend/ holidays” because trying to “be good” is just too hard and stressful right now. So why bother? To ease the angst of not staying “on track” you desperately search for “healthy” versions of your favorite foods or grab a new pair of extra stretchy leggings. Fake it till you make it, right?




Truth- if you keep waiting for the...

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Let's make some MOVE.s!