MOVE. Away From The Juice Cleanse

Nov 29, 2018

I loveeee juice. Yesterday I had 48 ounces of cold-pressed greens. My love affair with gut health began with my very first juice cleanse. Since then, studying gut health has been a game-changer and shifted my health, mindset and functioning.


Since I pretty much always have a green drink within reach, I am not surprised when people question my recommendation NOT to juice cleanse.


Let me clarify- it’s not about the juice. It’s about the energy behind the juice. Whether foods, drinks, clothing, social media and just about everything else; I am not concerned with the what, I focus on the why.


WHY are you doing a cleanse?


Most commonly: a quick fix to feel less bloated, to look good in dress/bathing suit or feeling regretful for crap eaten on vacation.


So what does this look like on an energetic scale: fear, shame, guilt, desperation, anxiety. We call these low vibes.


Cleanses are intended to flood it with vitamins and minerals,...

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The Power of Choice

Nov 20, 2018

This week always gets me thinking about gratitude (along with the other millions of americans thanks to media marketing, cheesy #thankFULL puns, and sales at the grocery store). How powerful it is to actually experience thankfulness or, in all honesty, fullness. But, why just this week? We have 365 days we can choose gratitude (to me that’s better than any sweet potato sale at Market Basket) and yet we save all our energy and awareness to acknowledge gratitude face-diving into turkey and a full of stuffing.


I talk about it like it’s simple, but it's far from it and actually a lot of work and sometimes even pain to understand it. Would we understand how to be grateful if we didn’t work at it? Fact of the matter is, it took me a really f*cking long time to get here… and it’s still something I constantly practice. It took a lot of other not-so-comfortable things - pain, uncertainty, sorrow, risk, denial - in order for me to fully embrace...

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4 Cauliflower Gnocchi MOVE.s

Nov 13, 2018

“I set a new PR last night. Two bags.” -Mel
“Ohhhh….. I’ve done that before.” -Mooch

No, it wasn’t some type of weight training bag, or running bag or bag for yoga (is that a thing?).

This new record was….. Cauliflower Gnocchi. If you haven’t caught our latest obsession we talk about quite frequently (and apparently set records with), let us introduce you to possibly the BEST item Trader Joe’s has put into production. Ever.

Cauliflower replaces potato for the lead role of gnocchi in these delicious bundles of joy. Combined with cassava flour, potato starch a little EVOO and salt…. they are a party for both your taste buds and your belly.

Even better news is that not only can you make it in 10 minutes or less, but the possibilities for preparation are endless. Below are four of our favorite gut-healthy combinations- each offering a different variation of gnocchi preparation.

Trader Joe’s… you’ve...

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Cry More. Hurt Less.

Oct 28, 2018

What does everyone have against crying?


As a society, when someone starts to cry, we rush to say “don’t cry, it’s ok.” Why are we stopping them? They are literally just releasing energy and moving it out of their body. I’ve never understood the stigma attached to letting things out or letting things go.  Why do we immediately attach it to weakness or negativity?


Me? I think crying is awesome. I’ve actually scheduled time into my day to bawl (type-A life). When we see children crying and immediately stifle their emotions- we are (unintentionally) emotionally injuring future generations. It’s time to be more aware of our choices and think outside of “what we have always done” or “what was always done to us.” Those phrases are not productive and stunt growth. Think about it, do you only use a landline or dial-up internet because that’s “what was always done” ? I don’t think...

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Self-Care is not Selfish. A Lesson from Leyden.

Oct 03, 2018
Self-care was never really my thing. Validation via approval of others was my move. I eagerly, and at times, desperately, sought to prove my worth by measures of extreme; putting myself out, to do what I thought I was "supposed to do" or taking on tasks, endeavors, relationships or even jobs because it was what I believed I "should do." 
Since I was living out of alignment with my true self, there was this constant weight and disconnect.  Self-sabotage crept in at the most opportune times. And I believed running on empty showed my strength, worth and value. If It wasn't stressed and overwhelmed, I wasn't working hard enough. And self-care, mindfulness and awareness; who actually has time for that? Definitely only people with less on their plate. I had too much to do to make time for that nonsense. 
Leyden changed that.
When pregnant, self-care presented as a necessity for the first time. I had to slow the F down, start eating...
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4 Season Pumpkin Smoothie

Sep 24, 2018

I get it... it's July. Pumpkin craze starts in September. But if you know me, you know that I know what I like and seasons need not apply. I drink red wine on hot days, eat nachos on Thanksgiving and am driving my third Nissan. Add pumpkin to my list of "un-seasonal love." 


When I first made this pumpkin smoothie recipe, I was training for my fifth marathon and focusing on my fuel and nutrition as I was looking to improve my performance without significantly altering my training program. My admiration (read: runner crush) for Shalene Flanagan led me to follow many of her tips. One of her go-to pre and post foods includes sweet potato. Sweet potatoes are filled with vitamin A, vitamin C, vitamin B6 and potassium, all of which support energy. 


But back to pumpkin. Since I was out of sweet potatoes, I opted to substitute canned pumpkin in my post workout smoothie. Because our bodies work hard at recovering and repairing muscles,...

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The Power of Being Comfortably Uncomfortable

Aug 16, 2018

After coaching for years, we discovered there is one common denominator that rings true among different ages, genders and fitness levels. It's a variable that determines whether or not someone is writing the same New Year’s Resolutions year after year, or finding that there is always "something" in the way of their desired objective and their current state. Sound familiar? We've been there.


It's all about learning to become comfortable, in the uncomfortable.


We are hard-wired to avoid discomfort. Whether it's an awkward conversation, being too cold or putting ourselves in a job, relationship or new hobby that might totally fail... we run from discomfort. The unknown, the lack of guarantee or the thought of not succeeding threaten our sense of safety and sense of self. Fight or flight kicks in and typically we fight the heck out of it.


This can be over-busying, reaching for food, drink, Netflix binges or a shopping spree. Sometimes it's joining in gossip...

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The Grief Wedge: The Distance Grief Creates In Relationships

Aug 02, 2018

Last week someone shared how pained she was when a friend said "So, when are you going to get over it?"

 I wish I felt disbelief, but in truth, I knew the phrase all to well and could relate to feeling grief shamed. Having lost my daughter in a case termed a "catastrophe" with the shock of "what the f" just happened, layered on top of the loss of the greatest love I have known, while simultaneously staring at a planned future of daycare juggling and diaper changing that no longer invited me down its' path.... I can tell you firsthand, grief can destroy you. And grief shaming hurts. I have walked many phases of the grief journey- and am well aware there are more to come.   

My approach to grief kind of hybrids a research project and a marathon; desperate to understand and determined to persevere to the finish line. But as I discovered, quickly, there is no finish line. As my friend searched my face for answers, wondering if she was crazy...

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Mooch's Post A$$kick Go-To Proteins

Jul 26, 2018

Christina Muccio

A lot of you have been asking about proteins, what I drink post workouts, why whey hurts your stomach, what other options there are, what proteins helps build muscle and tone? Been there, so wanted to share a few of my favorites. 

As an athlete, protein was always a crucial part of my training to help recover after heavy lifts or hill workouts but could never find the right protein that didn’t make my stomach feel like I had swallowed knives. Thank goodness for process of elimination, patience and a lot of lactaid, I found dairy was the majority (if not my entire) problem. I’ve been dairy free for almost 10 years now and discovered whey was hurting my stomach no matter how much or how little I added to my smoothies or yogurts. Whey is a milk-based protein that contains all essential amino acids and actually has some pros, but for me the cons trumped any and all pros. In large doses, whey protein can cause upset stomach and cause symptoms such as...

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Mel's (Semi-) Eating Regime.

Jul 25, 2018


Melissa Dlugolecki

 I don't like to impose my personal practices on anyone, but particularly with the New Year, I received a lot of questions about what I drink/eat each day. Let me be clear- what works for me, may not work for you. We are wired differently. We are balanced differently. We require and convert energy differently. Got it? Good. 


For me, this "system" works for my work, social and health objectives. It has soothed my digestive system, boosted my energy and improved my gut health. It's been trial and error, and I suggest you make any changes slowly and really notice what does, or doesn't, work for you. And if anything I share can help you through the process- here goes:




Chug (yes chug) 24 ounces of (room temperature) water first thing. 


Morning shot.  I shift between aloe water and apple cider vinegar, tumeric with cayenne pepper, fresh ginger and spirulina...

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Let's make some MOVE.s!