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Episode 66: The Healing Benefits of BEEF Protein, Interview with PureWOD Beef Protein Powder CEO/Founder Dr. Anthony Gustin

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In this episode I had the pleasure of interviewing Dr. Anthony Gustin, Founder/CEO of PureWOD Beef Protein. Now before you think this sounds too “CrossFitty” let me assure you, Dr. Gustin has put together a top of the line GREAT tasting product that is beneficial for EVERYONE. So regardless if you’re a competitive athlete or just wanting to lose weight and/or be healthy, you will learn that not all proteins are created equally, and that Dr. Gustin has spared not expense to be sure you get the purest, high quality ingredients with not additives or fillers. You’ll learn how not only is beef protein beneficial in repairing muscle tissue, but how it greatly assists in repairs cartilage, joints, and most importantly… Your gut!

Disclaimer… I had a “technical malfunction” and the first 5 minutes of this episode may sound a bit muffled, but I adjusted so you can hear just fine! CLICK HERE listen of download on iTunes for later.

Show Notes:
Use the code “Mo10” at for $10 off your first order!

Mo’s Chocolate Super Smoothie Surprise Recipe:
– 1 scoop PureWOD Chocolate Beef Protein
– 1/2 avocado
– 1-2Tbps Paleo cinnamon nut butter
– 8oz Native Forest Light Coconut Milk
– 8oz water
– Pinch Sea Salt
– 1 scoop Maca Root
Blend and grow strong!

Goblet Squat to Press

By | Blog, Movements | No Comments

This is one of my favorite moves for folks with very little time to workout. It can be used as part of your dynamic warm up, with a lighter weight, or as one of your primary total body movements.
Tips for Success:
– Be sure to keep weight on your heels, not the balls of your feet (keep your heels on the ground)
– Squeeze your glutes tight as you stand from the bottom
– Press the weight as high as you can overhead. When done properly your biceps will be parallel to, or slightly behind your ears.
– Keep your chest up!! If you notice at a certain point during the lowering/eccentric phase that your chest starts to dip/lean forward, stop lowering at that point.

Check it out and let me know how it works for you or if you have any questions!!

Bear Crawl

By | Blog, Movements | No Comments

Think holding a planks challenging? Try this movement for 60 seconds. The bear crawl promotes total body stability and strength. This is particularly useful in building strength in your quads, arms and shoulders.Be sure to keep your knees hovering just over the ground about 1/2 inch. As you hold/move in the bear crawl be sure to breathe through your diaphragm keeping your core muscles engaged.

Episode 65: Active Standing & The Importance of Being a Fat Efficient Obstacle Racer

By | Blog, Podcast | One Comment

In today’s episode you will learn the importance of practicing what I call “Active Standing” during your dynamic warm ups and strength movements. You’ll also learn how to incorporate Active Standing into your daily routine for overall health. I also discuss the importance of being Fat Efficient or “Metabolically Efficient” if you are an obstacle racer, and just how you need to eat and monitor your overall health to utilize your 80,000 calories of stored fat for fuel.

CLICK HERE to listen or download from iTunes for later

Here is my Active Standing Challenge video demo

Episode 64: Why You Need to be Strong, You Don’t Have Bad Knees

By | Blog, Podcast | One Comment

In this episode you will learn why it is important to increase both mobility and strength. Regardless if you are an elite endurance athlete or just someone who likes to be active, this podcast will give you insights on the importance of being flexible and strong for both athletic performance and life. Along with this my guest and I discuss why your “bad knees” are more than likely due to muscular imbalances and how you can quickly correct this problem and be free to run, bike, lift and be active. Plus I share Alix’s Paleo Bread recipe!! CLICK HERE to listen or download on iTunes for later.

Alix’s Paleo Bread Recipe:

The BEST & EASIEST Paleo Bread…

Dumbbell Burpee

By | Blog, Movements | No Comments

Yep.. You read that right… Dumbbell Burpee… No other movement, to my knowledge, sends a shutter down your spine like the burpee. But just like fresh veggies to a toddler, it’s probably one of the best moves you can do for mobility and total body strength.
Seriously though, I love incorporating the burpee anytime I can into a clients plan especially when they are short on time for training. No other movement incorporates literally every muscle in your body. The addition on dumbbells will add additional load for the squat/press portion as well as increased depth through your shoulders/chest during the eccentric phase of the push.
As with any new movement or movement where load/weight is added, begin with small dumbbells and move up as you gain strength. I suggest 2-3 sets of 8-10 repetitions. Take a look and let me know how you do!

Traveling Lunge with Twist

By | Blog, Movements | One Comment

Here is one of my favorite movements for improving hip mobility and creating glute strength/firing patterns. Couple key notes on this move:
1- Exhale as you twist your trunk. Holding your breath will only exacerbate tightness
2- Don’t rush the twist. Take you time and let your breathing dictate your tempo
3- Be sure to pull from your heal as you stand for glute engagement and to take the stress off your quadriceps

This movement can be done with no weight as part of a dynamic warm up, or with weight as part of your strength plan. Don’t have a lot of room for the “traveling” part? Not a problem, simply step back into a reverse lunge instead of stepping forward. Then you can do it anywhere.

CLICK HERE for the video

Episode 63: Why Tequila is Good for You, Why I Hate “Cheat Days”

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Yep.. You read that correctly.. Tequila can be good for you!! In moderation of course. In this episode you will learn:
– How to make a healthier version of your favorite Tex-Mex drink
– The problem with traditional Margaritas and “skinny-rita” mixes
– Learn the differences in tequilas
– How to order a healthy tequila drink at a restaurant
Plus you I will discuss how to eat WHATEVER YOU WANT, and not feel guilty about it. Lots of fun on today’s show so CLICK HERE to listen or download on iTunes for later.

Perfect Margarita Recipe:
– 1 shot Quality blanco tequila
– 1 shot fresh squeezed lime juice
– splash, about 1/2-1 shot club soda
– 3-5 drops stevia
– salt if you want

I would love to hear from you, so leave any comments or questions below or email me at

“5 Ways Tequila is Good for You”

Dulce Vida Tequila:

Nu Naturals Stevia:
Clear NuStevia 2 oz

Scorpion Cobra Down Dog Flow

By | Blog, Movements | No Comments

Do you suffer from tight hips or a tight low back? Are you training hard but sitting the rest of the day for work? If so, here is a great series of movements designed to open up the front of your hips and stretch your abs along with lengthening your spine, hamstrings and calves. You will also find that when done properly increases strength and mobility in your shoulders.
I recommend going though 2-3 sets of 8-10 repetitions, “1” is completing one full cycle of the 3 moves.
This series can be done anywhere, anytime and multiple times a day. Use it to relax and restore from a hard training session, or as a warmup prior to a workout or race. Don’t forget to breathe!! Let your inhale & exhale dictate your movement and tempo for this and all mobility/regeneration movements. Click HERE for the video
Get after it and email me at with any questions or feel free to leave a comment/question below.