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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Protein Muffin MOVE.s

May 08, 2019

We confess- we don't do a whole lot of baking because measuring and attention to detail isn't our zone of genius. At all. But we will certainly make an exception for these... anytime. 

We adapted these muffins from a couple of different recipes- one was a dessert we really liked from Chocolate Covered Katie (follow her if you don't!) and the other an energy muffin from Shalene Flanagan (again, follow if you don't!). The goal was to have a performance based muffin that is light enough to have before a workout yet nourishing enough to get through the workout. 
We sampled them in the kitchen all last week. Over and over... just to be safe, for all of you. Then we really put them to the test when Mel headed to Salem, MA for a 20-mile road race. One muffin pre-run and she was good to go! 
These fuse together protein and anti-oxidants from almonds, with the electrolytes, potassium and natural sweetness of bananas, combined...
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Guac to make your heart MOVE.

May 05, 2019

Never Miss ATuesday. Taco Tuesday, that is.

We are sharing of our favorite guac recipe inspired by our favorite tacos (s/o Stacey!)

Heart Guac:

4 avocados, smashed.
1 jalapeno diced.
The juice of 1-1.5 limes.
1 full tomato, diced.
1 red onion, diced.
Himalayan sea salt.
Cracked black pepper.
Skip the cilantro- Load up on cayenne pepper.
Chopped seared shrimp.
Diced grilled mushrooms.
Sprinkle of Matcha. Lol. Kidding. Wait, are we?


You probably know we met over (infamous) puke (hey Timmy!), but did you know that we bonded over a shared love for Cinco De Mayo? How are you celebrating the holiday? Our plans are to load up on green drinks than this green dip... and toast to a year of incredible MOVE.s.



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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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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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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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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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6 Strategies for Life Changing Gut Health

Jun 20, 2018
 Melissa Dlugolecki

I have struggled with gut health for over a decade but it wasn’t until until recent years that I understood it was the root of many of my physical and emotional struggles. I treated acne with skin product, anxiety with medication, poor digestion with a cabinet full of “fixes,” weight gain with yo-yo dieting/calorie counting and low energy with many large coffees. I was overweight, undernourished, exhausted and frustrated as heck. Any of that sound familiar to you? If so, it’s probably time to stop running in circles; wasting time and wasting money treating symptoms instead of addressing the underlying issue. Thing is, skin care, coffee, and health care companies don’t want you to stop treating the symptoms… cause they want your business. And they LOVE it when you run in circles.


Me? I don’t think circles are good for anyone. I want to keep you moving forward.


I began studying gut...

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Let's make some MOVE.s!