Move Better 570

11/12/2025

Some of our neighbors can use a little extra help right now. Drop off your donations of non-perishable food items for the Back Mountain Food Pantry now through November 19 at Move Better 106 S. Lehigh St., Shavertown. Thanks for making a difference!

11/12/2025

💚 Groceries cost more—but you can still eat well. 🛒

With prices rising and SNAP benefits uncertain, it’s easy to feel overwhelmed at the checkout line. But small, smart changes can make a big difference.

Here are a few ways to stretch your budget without sacrificing nutrition:

🥦 Plan smart: choose 3–4 core meals that share ingredients.
🫘 Buy in bulk: beans, rice, oats, and frozen veggies go far for less.
💸 Hunt for deals: apps like Flashfood or Ibotta + store brands = instant savings.
🍲 Cook once, eat twice: soups, stews, and one-pot meals make great leftovers.

Need ideas?

Lentil & Veggie Stew — hearty, high fiber, low cost

One-Pot Chicken & Rice — filling and easy

Sweet Potato & Black Bean Tacos — simple + satisfying

You’ve got this 💪 — and our Nutrition Coach Marissa is here to help you stay nourished, no matter your budget.

💬 What’s your favorite go-to affordable meal? Share it below 👇

11/11/2025

Being strong is a superpower.

Not the kind you see in movies — but the kind that makes everyday life easier.

It’s what helps you get through long days with energy left over.

It’s what keeps you doing the things you love — without pain or hesitation.

It’s what gives you confidence in your body again.

And here’s the truth — you can build strength at any age.

When you train the right way — with consistency and smart progress — you’re not just building muscle.

You’re building energy, confidence, and independence.

Real strength isn’t about lifting the heaviest weight.

It’s about moving well, feeling good, and being ready for whatever life throws at you.

Because when you’re strong, everything in life gets just a little easier.

11/09/2025

Great week in the gym celebrating both new members and members hitting milestone sessions.

The best way to stay consistent toward your goals?

Celebrating wins along the way!

11/05/2025

🍂 Fall Back, Not Off Track! 🌙

Daylight Savings Time has ended — and with darker evenings, it’s easy to feel your motivation slip a little.
Workouts get skipped. Comfort food sounds too comforting. And before you know it, your healthy habits start to hibernate.

But here’s the truth 👉 You don’t need long days to stay consistent — you just need a few small tweaks to your routine.

✨ Try these 5 strategies to stay on track this season:

1️⃣ Rework your routine
If evening workouts feel tough in the dark, move them earlier. Try a quick session in the morning or squeeze in 10 minutes at lunch. Every bit counts.

2️⃣ Bring the gym indoors
This is the perfect time of year to use your home equipment!
Treadmill, stationary bike, or even resistance bands — they all work.
💡 Pro tip: If you’re binge-watching a new show, walk or bike while you watch! It’s the ultimate multitask: fitness + relaxation.

3️⃣ Warm up with cozy, healthy meals
Fall soups can be both nourishing and satisfying — here are a few to try:
🥣 Butternut Squash + Lentil Soup — rich in fiber and flavor.
🍄 Creamy Mushroom & Barley Soup — hearty without the heaviness.
🥕 Chicken & Veggie Detox Soup — light, simple, and perfect for meal prep.

4️⃣ Light up your evenings
Keep your space cozy and bright with soft lamps or candles. A warm environment can help lift your energy and mood.

5️⃣ Anchor your habits
Pair a new healthy habit with something you already do:
☕ Stretch while your coffee brews
🚶‍♀️ Take a walk right after work
🥦 Prep veggies while dinner’s in the oven

Remember: it’s okay to slow down — just don’t stop.
Consistency through the darker months means you’ll head into winter stronger, steadier, and more confident. 💚

What’s one habit you’re planning to keep going this season? Share below 👇

11/04/2025

“If I’m not sore after my workout, does that mean it didn’t work?”

It’s easy to think soreness = success.

Because if you can barely walk the next day, you must’ve crushed it, right?

Not exactly.

Soreness just means you did something your body isn’t used to.
It’s a signal — not a scoreboard.

If you’re sore every time you train, your body’s spending all its energy recovering instead of improving.

The goal isn’t to crawl out of the gym.
The goal is to get stronger, move better, and be ready to do it again tomorrow.

The people who get the best results aren’t chasing soreness…
They’re chasing consistency.

10/29/2025

🎃 How to Navigate Halloween Without the Candy (or Pizza) Overload🍕🍬

Halloween is almost here — and we all know what that means: pizza, candy, and temptation everywhere!
But here’s the good news 👉 you can enjoy the night without feeling sluggish or overstuffed the next day.

Here are a few strategies to help you stay balanced while still having fun:

💡 1. Try the “Pre-Eating” Trick:
Before the festivities begin, have a small, fiber-rich snack (like apple slices with almond butter or veggies and hummus).
This helps your body start feeling full so you’re less likely to overdo it later.

🥗 2. Planning for Pizza?
Go for it! Just enjoy a small salad or some veggies and dip first. That little boost of fiber can make a big difference in how satisfied you feel.

🧙‍♀️ 3. Bring a Healthier Treat to Share:
Skip the sugar bomb desserts and try one of these festive swaps instead:

🕸️ Spooky Veggie Platter— arrange carrots and cucumbers into a pumpkin face!
🍎 Monster Apple Bites — apple slices + nut butter + sunflower seed “teeth.”
🎃 Pumpkin Protein Balls — oats, nut butter, pumpkin puree, and cinnamon = sweet satisfaction!

💜 4. After Halloween:
Got leftover candy? Donate it!
➡️ Soldiers’ Angels Treats for Troops
➡️ Candy Buyback Programs (check with your local dentist)
You’ll feel great giving back and keeping your goals on track.

Remember: Healthy eating isn’t about restriction—it’s about intention.
Enjoy the night, make mindful choices, and wake up feeling energized instead of overindulged. 🌙✨

10/28/2025

10/25/2025

When you combine work ethic with consistency, great things happen — and Lindsey is proof of that.

She’s been training with us at Move Better to get stronger, faster, and more athletic for volleyball… and this season, her dedication earned her a starting spot as a freshman on her high school varsity team! 💪

Now she and her team are heading into the second round of playoffs, and we couldn’t be prouder.

Lindsey shows what can happen when you put in the work — not just during the season, but in the off-season too. 👏

🎥 Check out what Lindsey has to say about her experience training at Move Better!

Our next 6-Week Sports High School Performance Program starts November 10th — the perfect time to build strength, power, and confidence heading into next season.

Send us a message to grab your spot!

10/22/2025

💬 Should You Worry About Lead in Protein Powders? Let’s Break Down the Science.

You may have seen the headlines about the Consumer Reports investigation on heavy metals in protein powders — and yes, it got a lot of people talking.

Here’s what you really need to know 👇

🔍 What the report found:

Plant-based powders tested the highest for heavy metals

Beef-based powders were moderate

Dairy-based (whey/casein) were the lowest

These results were measured against California’s Prop 65 limits, which are extremely strict and not the same as FDA standards. Even then, the levels found were well below what’s considered harmful according to the FDA, WHO, and EU.

🌱 Here’s the bigger picture:
Heavy metals aren’t unique to protein powders — they’re naturally present in soil, which means they show up in plant foods too. In fact, the levels found in many plant-based powders are similar to what’s in vegetables like spinach and sweet potatoes.

🥦 So, what should you do?
You don’t need to fear protein powders — just make informed choices:
✅ Focus on whole food protein sources first (meat, fish, eggs, dairy, beans, lentils, nuts).
✅ Choose reputable brands that test for heavy metals and publish their results.
✅ Avoid products with unnecessary additives or “proprietary blends.”

We believe in clarity over confusion and science over fear. With the right knowledge, you can feel confident in what you’re fueling your body with every day. 💪

10/17/2025

Always awesome to see some Move Better athletes in action 💪🏼🏐. Alex and Aspen are sophomores starting on their varsity squad ! We couldn’t be more proud and can’t wait to see what else is in store for them 🙂 If you want to take your athlete to the next level we have a 6 week Sports Performance session starting in just a few weeks with limited spots available. DM us for more details ⚽️🏀🏈⚾️🏐🥍🏑🏊🎾