Mo.Links – The Must Read Health & Fitness Resources This Week


In this week’s mo.links we have articles on preventing shoulder injuries, how to improve your deadlift and how to uplift yourself from the difficult pursuit of happiness.
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This Week’s Links

10 Ways to Avoid a Shoulder Injury – Your anterior and posterior deltoids are involved with numerous joint exercises involving the shoulders, chest and back.  Knowing how to prevent injury in these areas is critical to ensuring you are making steady progresses in your workouts and strength gains.  These are some really helpful tips so we highly encourage the read.

Deadlift 911 – One of the greatest exercises to build on core and lower body strength.  It’s a very technical exercise that requires lots of time and practice to get right.  Tony does a great job on providing helpful tips to think about during exercise to correct form, waist trainingtraining and faulty technique.

The Last Acceptable Prejudice in America – Our perspective and opinions on health, body image and obesity can sometimes be skewed, flawed and just plain wrong.  Take a look at this doctor’s opinion on an obesity issue that took the national stage just a couple weeks ago.
Help! My Significant Other Doesn’t Want to Get Healthy – Whoa!  So what’s cooler than reading an article on how to help you special someone live healthier as you work towards similar health goals?  Answer: reading an article that explains that using Inception analogies.  Awesome.  Thanks NerdFitness!

Top rated Spin Bikes : Found out this great guide to buying a spin bike for your home gym.

Don’t Let the Pursuit of Happiness Keep You Down – ” So, having bought into this notion of the Dream, we work infinite hours and commute far distances just so we can afford the lifestyle we see in magazine and tv ads — hoping to find happiness. Only, we haven’t. And worse — we’re not even sure how to.”  Read more…

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Mo.Links – The Must Read Health & Fitness Resources This Week


In this week’s mo.links we have articles on glute workouts, video game work outs (yea that’s right!), helpful fitness gift buying tips and more.


This Week’s Links

Burn Off that Pie – Stair Workout
Looking for a new workout that you can do in your apartment building without going to the gym?  Here’s an intense stair workout from Art of Manliness.  Try this one out if your short on time, want to build on your butt and glutes, too cold to workout outside or all of the above.

How to Buy Fitness Gifts without Getting them Mad
I’m all about giving the gift of fitness to friends and family over the holidays, but sometimes it can be a little tricky because you don’t want them to get angry.  Fortunately, there are folks like Lisa Johnson that have thought this through and have had good experience with fitness gift giving.

The Greatest Workout Ever Created
Okay, so I won’t claim it was THE best workout ever created, but it certainly seems like the best nerd and video gamer workout every created.  Nerd Fitness has just taken one of the all-time classic video game cheat codes and created an simply body weight workout.  Try it out and re-live your nerdy childhood while integrating it with a life of fitness and exercise.  Kudos Nerd Fitness – kudos!

Gluten Explained
Over the past couple years I’ve been seeing more and more gluten-free products but never understood what it was and why so many people’s body reacted poorly against gluten in their diet.  This quick summary from Better Health Innovations helps break it down.  For example, did you know that about 1 in a 100 people have celiac disease which reject gluten in their intestine?

Keiser M3 plus

Want to really amp up your daily cardio workout? Keiser M3 Plus is our top recommendation. It’s a beast when it comes to indoor exercise bikes.

9 Ways to Do Cardio
…That suck slightly less than most forms of cardio.  Hey, I didn’t choose the title but it’s a great read on different choices to work on your cardiovascular health.  You don’t always have to run on a treadmill or go for an hour long run to get a good cardio workout.  Check out this list compiled by John Romanielo.  I integrate a few of these in my weekly workouts and they definitely keep me balanced while diversifying my workout routine.

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The Day The Earth Stood Still: Our World And Inactivity




This is our second instalment in the Guide to Lifelong Fitness series.

Sometimes I wonder what our forefathers thought of the future.  Yeah sure they probably thought of flying cars, teleportation machines and artificial intelligent robots (I mean, I know I would have), but I wonder how much they thought about the future making things easier for people.  Did they think that humans wouldn’t need to walk to work anymore and could instead step into a machine that could propel you forward with minimal human effort?  Or did they think most people wouldn’t need to do physical labor anymore and could instead rely on machines by quickly pressing plastic keys all day?  I wonder how much our predecessors thought making technological advancements would increase the quality of life for mankind and whether there was a danger to it as well.

Our society isn’t too far from the future described above.  Today, more and more people are living a life with less activity and less movement.  In fact, recently I found a study that shows an upward trend in the US has resulted in 60% of our workforce being knowledge workers.  That means at least 6 out of 10 working people in our country have a job whose main priority is to sit and do work that requires mostly thinking rather than doing physical labor.  So if the majority of workers spend most of their days sitting and staying sedentary, then it’s not difficult to see why most of us have difficulty finding ways to stay fit, active and healthy with the rest of our day.

Furthermore, since our typical assumptions of future success has become more dependent on how well we think instead of how well we move and stay active, this affects how we raise our children as well.  For example, in 2011 only a third of our children participated in physical education class.  And if only one in three of our next generation will know how to dribble a basketball or run a mile, I wonder how much they will encourage their own children to stay physically active.

Understanding this is critical to realizing how and why American society and culture has shifted where obesity and cardiovascular disease has become one of the greatest public health issues of our era.  With the growing of professional careers and white collar jobs, the US is slated for a growing population of workers that are becoming less and less active during peak hours of the day. This is not to say that an advancing society of professionals and technological improvements is bad.  On the contrary, I believe these advancements are among the greatest achievements in our history.  However, it is important for us to be aware how these affect the future or our public health.

Fortunately, our predecessors had the foresight to provide enough freedoms for individuals like myself and organizations to voice their opinions and access avenues to shape both public policy and launch their own initiatives.  More and more programs, TV shows, and fitness method varieties are being spread and although some of these methods might not be the best, collectively they are a step in the right direction to getting people’s health back on track.  Hopefully, one day we’ll will find the right balance of knowledge creation and health.  I know we’ll keep chugging out work here at movemo to make sure that happens.

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Move More And Move The World With Family During The Holidays

(Picture Above – they don’t know it yet but these neices and nephew are gonna grow up to be pinnacles of fitness!)

Every year I find myself back in California to celebrate the holidays with my family.  I look forward to this for months because it’s the only real time I get to see all my family that I’ve been missing living in NYC throughout the year.  However, with all the family gatherings it’s easy to get caught up with spending all your quality time eating ridiculous amounts of fatty foods and sweets.  Now, I’m not going to go into a tirade about watching your diet and eating healthy during the holidays – that would just be preposterous (I, for one, am going to stuff my face with every turkey leg and piece of ham I can find).  What I am trying to suggest is rethinking the ways you can spend quality time with family and how you can get them to move more and live well.  To aid in this endeavor, here are a couple ways you can enjoy your time with the family while also moving more and staying healthy (they’re ordered in level of difficulty and effort):

1)      Mall Exercise 101? (difficulty: 1) – So you’re hanging out with your mom or auntie and you know they don’t like to exercise.  But what if you could get them to do it without even noticing.  Not a lot of people think about this, but walking around the mall can be a tiresome effort.  Do a couple laps from one side of the mall to the other on floors 1, 2 and 3 and you’ll definitely get in a mile or two of walking.  You might have to do some extra homework and plan the stores you’ll be visiting beforehand to make sure you’ll be visiting each corner of the mall.  Some might critique the plague of consumerism that takes over during the holidays, but why not flip it and make it a good excuse to get some exercise with the parents.  (Warning: Don’t get trapped into rewarding yourself after with a stop to Cinnabon or Mrs. Fields Cookies store – that would definitely result in an epic fail.)

2)      Making fruit, protein or green smoothies (difficulty: 2) – You’re spending time at home setting up the Christmas tree, hanging up lights in the front yard and lighting up a log on the fireplace.  What would make all these even sweeter?  Answer: doing them all while drinking a nice glass of whiskey and eggnog fruit or green smoothie!  Just pick up some fruits at the market, some skim milk and if you want to go green (some carrots, cucumbers, spinach or kale) and mix up a smoothie for you and the family.  Save the whiskey and eggnog for Christmas Eve.  Get some good nutrients in to help keep you energized and feeling good while doing some holiday party prep and chores.


3)      Gym it up Gangnam Family Style (difficulty: 3) – Okay, this one requires a little more effort and if there was a way to gym it up Gangnam style then I’m all ears.  The hardest part is convincing your mom or dad to go with you to the gym, but once you’re there the workout is the easiest part.  This one is good if you have a sibling to tag team with.  Just plan it with your brother or sister and ask your family member to join you for an early morning workout.  My sister and I do this all the time when we are visiting home and if it means quality time with her son and daughter, our mom comes with us to the gym almost every time.

4)      Todo Todo Line Dance (difficulty: 2-3) – So this one depends on how awesome your family is.  I grew up in a Filipino household and one thing us Filipinos cannot deny during family gatherings is line dancing.  What can I say it’s in our blood.  So don’t think too much about it just clear the living room, garage or backyard, download some todo todo music on itunes and press play.  You are guaranteed dancing, movement and laughter for at least one hour.  If you’re family isn’t one for line dancing, try some other genres like reggae or salsa and see what happens.  This is also a great time to work out and work on your dance moves while in the comfort of your home and family.

5)      Run an Exercise Class with The Kids (difficulty: 2-4) – This last suggestion requires a little bit of planning and maybe even more patience (cause working with 5 years olds with unlimited energy is tough work).  Every year I come home for the holidays and I realize that there have been one or two more additions to the extended family.  It’s sad but I have so many nieces and nephews running around I have troubles remembering all their names!  If you’re really motivated to give the gift of fitness, why not start while they’re young.  If you are skilled in any performing arts (dancing), exercise (lifting, yoga, etc) or martial arts, try running a short class with the kids.  This will help teach them that the holidays isn’t just about eating lots of food, getting presents and playing video games.  They can also have fun exercises with their favorite aunt/uncle.  Below is a clip of my nephew Dryston and I having a mini-boxing session – he’s gonna be a knockout :)

I hope these suggestions help and that you can try one or two of them out.  Moving more to move the world doesn’t just mean personal wellness, but those of your friends and family too.  If you’re really aiming to increase the quality of your life and health, you must focus outwardly as well as inwardly.  Sharing the gift of fitness with your loved ones over the holidays is a good first step.

Let us know what you think and if you have any more creative suggestions we’d love to hear them.  Don’t forget to subscribe to our newsletter below for more ideas on how to move more and move the world.

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