Move. Tag. Support. Share.

These four simple words comprise the essence of #IMovedToday, a social media movement that aims to support and encourage people in their efforts to integrate more activity in their lives.

Many people are starting the new year with new goals that involve movement and health. In fact, according to a YouGov poll, the most popular New Year’s Resolution for 2019 was to get more exercise…a great goal! Unfortunately, according to U.S. News, approximately 80% of resolutions fail by the second week of February. The reasons that happens are numerous and often complex, and are usually accompanied by sinking feelings of guilt and failure, as people slip back into their old, less healthful habits. But what about those 20% of people who stick with their resolutions? What factors are associated with making positive long term changes in their lives?

A study from 2016, led by Drs Kaitlin Woolley (@Kaitlin_Woolley) and Ayelet Fishbach, and published in Personality and Social Psychology Bulletin, suggested that both enjoyment and importance are significant factors in whether people stick to their resolutions. In fact, the researchers found that enjoyment was the factor that mattered the most. In other words, if the participants were getting immediate, positive rewards from their new habits, they would be more likely to make positive long term changes.

This is where #IMovedToday comes in! #IMovedToday is both a hashtag and a supportive, non-judgemental online community that will support your efforts to incorporate more movement in your life. The “rules” for participating are simple and welcoming:

  • 1) MOVE. Anyway you want to. Walk, run, bike, shovel, lift, yardwork. Literally anything you want!
  • 2) Post about your movement on Twitter or Facebook. Use the #IMovedToday hashtag, and tag others you think would want to join.
  • 3) Support other #IMovedToday people. Search #IMovedToday on Twitter, and like, encourage, and engage!
  • 4) Have FUN! Enjoy your bodies abilities and reach your goals to MOVE!

#IMovedToday is the brainchild of Mark Milligan (@markmilligandpt), a practicing physical therapist in Austin, TX, who specializes in orthopaedics and pain science. Mark is also the founder of Anywhere Healthcare (@Anywhere_Health) – “A telehealth platform solving the problem of healthcare access by allowing any provider of any discipline remote access to their patients.”

I recently spoke to Mark, and asked him how he came up with this simple, yet highly motivating, concept. Here’s what he had to say:

“Life is changing in America. In America, people are dying faster and earlier every year and for the first time in century, the life expectancy in the U.S. is getting shorter. Diseases such as heart disease, respiratory disease, cancer, and diabetes are changing the landscapes of our lives as we all know someone who has or who has died from one of these conditions.

Movement is necessary for life. The information and evidence on movement and it’s protective qualities at this point in time are undeniable. Here’s the catch. Most people think that exercise has to be hard, long, exhausting, and unpleasant. That’s a myth. The research supports that just 150 minutes per week (about 21 minutes per day) of intentional movement can provide great health benefits for body and brain! However, if you have not been moving, or have pain with moving, or are having a hard time seeing the benefits of movement, you are not alone!!

Change is hard, especially changes that take daily sacrifices and different choices even when our surroundings don’t change. Most have experienced this in some way throughout their lives. The most common experiences include trying to lose weight, start exercising, stop drinking, to be honest, changing any behavior that is different from the one you already do!!

On the path of change there are several different stages and each stage needs support in different ways. During all stages, information and support are needed. #IMovedToday was born out of a desire to provide information and support people making the choice to change their life, and move when that choice is HARD! So please join us. We will support you in your choice to move and make a difference in your life, and the more people you bring along with you, the better!”

And there you have it! How did you MOVE today?

Thanks for reading,



What does your path to better health and fitness look like?


If you are human, you may perceive that it looks something vaguely like the path in the above photo…rocky, with obstacles, and you’re not entirely sure if it’s going to lead you to where you want to go. And truth be told, this analogy is not too far from reality. Very often, the path is not clear, the footing is uneven, and sometimes we run into barriers (eg. injury, illness) that require us to backtrack and find an alternate route to move forward. This approach can often be frustrating to the point where many people just give up.

Why is it so easy for some people to lose weight, gain strength, improve their body composition or increase athletic performance, while many others struggle their entire lives with seemingly little to no progress, and instead plateau? Or worse yet, experience declining health and the onset of chronic disease like obesity, metabolic syndrome, heart disease, etc.?

One of the reasons that everyone’s path looks a little different is due to normal biological differences, or genetic variation, between humans. (More on this in a future post.)

However, another reason many people struggle is due to the vast amount of seemingly conflicting information available at the touch of a button. After an hour of searching the internet, you wind up with a few snippets of quality information buried beneath unsupported claims, pseudoscience, and myths that are factually inaccurate, at best, if not potentially dangerous.

“I fear we are witnessing the “death of expertise”: a Google-fueled, Wikipedia-based, blog-sodden collapse of any division between professionals and laymen, students and teachers, knowers and wonderers – in other words, between those of achievement in an area and those with none at all.” – Tom Nichols, The Death of Expertise

That’s right! You don’t need to be an expert in anything to have website and offer advice about various topics such as how to lose weight, gain strength, improve your nutrition, enhance your athletic performance or on some other controversial health topic. Further, much of the information that’s available at your fingertips is not backed by science, but rather is based on someone’s personal experience of what’s worked for them. (Remember, everyone’s path is a little different!) In other situations, the limited science that IS available on a particular topic may be adulterated to the point that it is now meaningless or just plain wrong. And typically, the biggest explanation for this problem is that someone is trying to make money by taking advantage of those who are desperate to see change in their lives.

I do not proclaim to be an expert in all things health and fitness. I am, however, a full-time scientist with a Ph.D. in Biochemistry and Molecular Biology from Penn State University, and have over 22 years of research experience in muscle development, neuroscience and gene regulation. Further, I am also a former collegiate level runner and a current certified personal trainer through the National Academy of Sports Medicine. Through this blog, I aim to explore some of the science and psuedoscience in the health and fitness industry, with the goal of helping people to think more critically about these claims and making the science more relatable to those seeking a healthy lifestyle.

Thanks for reading,

Dr. Cheryl Keller Capone

Follow me on Twitter @KellerCaponePhD