Hey team,

Wanted to check in and give you all some updates on what’s been cooking in the movebetter kitchen

  • 75% of the way done shooting our inaugural program (shoulder!). Once the shooting is done, we will be giving you all sneak peaks of the content. We have a big idea around how we can share our program to maximize its value to you, and we can’t wait to share it with you
  • Our next plan will be a way for you to diagnose what parts of your body need some more TLC. We see this being the best way to do the human body equivalent of a maintenance inspection
  • Sam and I are meeting IRL! After we were unable to link up in Vancouver this summer (rumor has it he was scared to play me in bball), we will be meeting in an undisclosed location in the United States in early ’23
  • The Move Better Project podcast is coming to your ears in 2023. We will be talking with people in human performance, strength training, professional athlete, twitter friend, mobility, physical therapy, and other adjacent areas + answering user-submitted questions. If you have recommendations (you can include yourself) let us know
  • We are officially a Delaware corporation! thanks to stripe atlas for making this insanely easy.
  • Looking for a new logo & branding assets. This will be a big part of our website & programs. If this is your bread and butter, hit us up!
  • I (gcs) am starting a program (designed by Sam) with the goal of doing a pistol squat. After countless conversations with Sam, we identified this being the best bang for your buck exercise to get my knee right for all the activities that I enjoy and more importantly that our programs work. Currently at ~160 degrees ROM (this is not good!)
My Current Knee Angle when attempting to do a single leg squat
where we need to get to. a long road

The Plan:

  • 3 days of week of body-weight exercises
  • 4 days of week of smashing and stretching
  • Not going to slow down on any activities besides for lower body lifting. Will try to do this and keep up my regular tennis, ball, walk/hike volume

This is going to be hard as heck but I’m excited to give this a go

Goal Check Ins:

  • Twitter followers 156/500 with 2 months to go
  • Email subscribers 97/100 (goal was for October) -> join our mailing list (we only share when it’s very important or have cool things for you guys (early access to plans, Q&A with team, discounts, and more) sign up here

That’s all for now folks, talk to you all soon.



1 million strong: our goal for move better project

Wanted to write this post about how I think about the future of the move better project

Our goal is to educate at least 1 million people on how to move their bodies properly, pain-free, for the rest of their life. Some people have no idea how to move without pain, so they just give up. And that sucks.

The goal of the move better project is to bridge that gap and get people active and moving better.

How do we do that?

The first step is to build an amazing product that helps people solve their pain symptoms through DIY mobility, strength, and movement programs.

Our plans will consist of smashing, stretching, and loading muscles through a full range of motion

Sam and I have spent the last few months brainstorming how to build incredible programs that help people diagnose and solve their pain. We’re releasing our first (shoulder) program in the next few weeks, and have some other exciting programs in the works.

Another way is by creating great content that is easy to find and digest. We have started with a few blog posts, Twitter content, and some YouTube videos, but there is so much more we can do (podcast coming soonish). We need to keep creating new and interesting content that people will want to consume and share.

The third way is through partnerships. We have been building relationships with other folks and will continue to do so. We’re looking for people who can help us get our message out to more people through sponsoring podcasts, newsletters, or other platforms. If you’re interested in partnering with us, reach out.

That’s the plan for now. Do us a solid and tell your friends, family, co-workers, and anyone else who you think could benefit from the move better project.

This is our chance to make a difference. To help people move more with less pain. Vamos



progress review v3

Hello sam and our loyal readers, let’s get to it

Let’s start with some good & a *New Goal Alert*

  • We are at 74/100 email signups 
  • We have decided, for now, that talking to 25% of our email sign-ups is a bad goal, given our time constraints. Canned for now
    • We’ve been posting more on Twitter, and seeing some solid growth, goal is 500 by EOY 

 Other exciting updates from this week:

  • I’m starting our shoulder program Monday. More to come here
  • Sam and I are tinkering about other ways to go grow the brand. There might be a MB.F podcast coming to your ears in January, stay tuned
  • I have mocked up our preliminary youtube thumbnail for playlists and will implement them in the coming week. If you’re reading this, thanks, and give some feedback if you feel like it
  • With regards to youtube content, we will be posting vertical videos because our guess is that people want to be rehabbing and preventing injuries on their phones, so it will be less editing if we want to share across other socials
  • At some point this month we will port over movebetter project -> movebetter.fit 
  • I made some minor tweaks to our website, nothing major. Want the website to remain more of a diary than a place to send people for now 
  • Started to think through some growth stuff
    • We want to partner with friends and other cool people who are not yet our internet or IRL friends
      • This happens by us sponsoring newsletters, podcasts, events once plans are live. Not sure the going rate here but we would either pay upfront or if the partner drove sales we would give them all the revenue until we hit their number + a percentage of any further sales. If this is interesting to you or you’d like to promote mb.f let’s chat. 
    • Affiliate: We want everyone who purchases a plan to share with their friends and family. Everyone who buys a plan will receive a link to share mb.f with family and friends who will get some % off. If they successfully refer 10 people they will get a free mb.f plan 
  • Have found my two youtube comrades to talk YT/social growth with. learning by doing is the move here and won’t spend too much time in the weeds.

This week:

  • Start shoulder program and take daily notes 
  • Migrate youtube channel and add new thumbnails to half of the playlists 
  • Start to see what tools we can use for gumroad coupon codes and affiliate tracking
  • Come up with a creative brief for the podcast
    • What are we going to talk about
    • Who are our ideal guests 
    • How will we host it 
    • How often will we have it 
    • How can I do this and not dox myself 
    • what pod platform should we use

That’s all for now folks

progress review v2 & thoughts on Twitter/YT

hey, sam & everyone else reading

fyi nothing here is groundbreaking. But, as we’ve discussed, this post will hold us accountable.

want to quickly write about how I think we should think about Twitter/Youtube

Twitter is where we have our largest audience and a massive opportunity to service customers. People are begging us to help them.

Finding the best way to reply to people that is not spammy will be the challenge. Hoping that most people have DMs open because that will have more of a personal touch. We can test out different responses.

Stylistically, I think we are aligned. We both want a more authentic internet, important for us to demonstrate this through mb.f

In terms of “regular content,” I want us to try educating people on your existing videos. Serves two purposes 1) figure out what body parts people are most interested in 2) show off your awesome youtube library

Twitter goals:

  • Once we have plans that are live, reach out to 100 people per week and track conversion. I’ll be doing all of this work and tracking it in a spreadsheet
  • Post 3 times per week highlighting a video from the YouTube
    – What: impacted muscle
    – How: one or two important cues
    – Why (answer as many as possible ): In the wild what does this do for us? Sure we know that pigeon is loosening our glute but what else in our body does this impact? What will this improve? How can we measure success
    – We are character constrained on twitter and I do not want to be associated with thread guys so if it feels out of character we can post an image or find another way to make it digestible
  • Share all of our blogs
  • Share updates on our personal movement goals (tbd)

I think that these are doable goals for the end of the year, we can re-evaluate in 2023 based off of what we’ve seen. The above is our floor, if there are other things you want to share, you have the keys to the castle. You’re way better than me at twitter anyways.

YouTube is going to be great for us. Your videos are fucking incredible and there is life-changing value in there. We just need to find ways to dress it up a little prettier which will require me to spend time looking at best practices for Thumbnails, Titles, etc.

Before we focus on adding new content, I want to see what we can do with the existing videos. As a YouTube watcher, I want all videos to be predictable and the title, description, and thumbnail are the best way to do that. Your

I’ll need your YouTube credentials to make changes so just add that to the sheet I shared with you.

Goals (by Oct 31)

  • Come up with new thumbnails for each playlist
  • Change 10 titles, 10 descriptions, 10 thumbnails for individual videos and track growth

what I did this week:

  • Figure out what we want to have on our website vs. third parties like Carrd (is there any real need for Carrd?)
    • I think that we can hold off on this for now, Carrd will be a fine place to host our plans and it’s dirt cheap and easy to design with
  • Interview 5 more customers
    • Spoke with 7 customers
  • Design and send out survey to email list
    • 70 opens of email but only 15 people who filled out the survey
  • Publish an executable twitter strategy and KPIs
    • Per week: 3x video explainers, blog posts,
  • Review and distribute Sam’s shoulder process post
    • Done – u crushed

October Goals

  • Mailing list 65/100
  • Have spoken with 12/65 customers. Not sure that this is the best use of my time. 6 hours is a fuck ton of time with an ok script and no real action items. Mostly learning about peoples injuries that I personally can not solve. Going to scrap this one

what I’ll do next week:

  • Find two people to talk to about YouTube growth
  • focus on YouTube thumbnail creation
    • What can I repeat, what stands out the most, what makes our video content predictable
  • Spend more time on our website
  • Find ways to partner with other indie creators (blogs, newsletters, podcasts) to help spread the word
  • Think about an affiliate program

this is so much fun

gcs Advertisements

from the doctor’s office: shoulder program design BTS

Treating shoulder pain is literally the thing I do most during the average work week. Shoulder pain, specifically due to impingement syndrome, is the most frequent diagnosis I make in my clinical practice, making up about 40% of my total caseload. I have plenty of clinical experience (with lots of success) in treating this condition, but good physical therapy has to be rooted in scientific evidence. 

I took the time to review dozens of relevant research articles on shoulder impingement to see what the current best practices are, and found 14 studies worth citing. Through this process, some clear patterns emerged:

  • Exercise is the most effective intervention.
  • Specific exercises are more effective than general exercises.
  • Addressing stiff/tight/painful muscles in the shoulder complex can make exercise more effective.
  • Mobilizing the upper back in addition to exercise yields better results.
  • Targeted stretching can improve results. 

All of the above is great news for anyone who wants to try to deal with his or her own shoulder pain. Why? Because you can watch some videos to learn how to do specific shoulder exercises and stretches. You can use a foam roller or ball to identify and address your stiff spots and mobilize your own thoracic spine. 

The next step in building the program was to map out a plan that incorporates all of the above as well as my clinical experience. This meant outlining fifty-two different strengthening, stretching, and mobility exercises that fit the paradigm outlined above. With all of the “reading” picked out, now I have to build an actual syllabus: organizing those exercises into a plan that users can easily navigate: “week one, day one, do these 3 things.”

When that structure is in place, the next step will be planning, shooting, editing, and producing videos that have everything you need to learn and do the exercises on your own and nothing you don’t. This will take some time, but when it’s finished, we want the end product to be something that anyone who has shoulder pain can use to diagnose where they’re at, get a rehab plan that meets them where they are, and has everything they need to get back to full, pain-free function. 

– Sam

progress update v1

Week 1

The first week really working on movebetter.fit. Although I’m not super proud of what I’ve accomplished this week, it makes sense to publish what got done and what’s in store for next week.

This week’s goals: 

  • Reach out to all email list customers (list keeps growing!)
  • Create carrd plans page
  • Create gum road account for plans
  • Write blog on first 10 days
  • Set up email marketing service 
  • Decide on name for now 
  • Create twitter

Next week goals:

  • Figure out what we want to have on our website vs. third parties like Carrd (is there any real need for Carrd?)
  • Interview 5 more customers (if you’re reading this and want to chat, DM me or grab time here
  • Design and send out survey to email list
  • Publish an executable twitter strategy and KPIs
  • Review and distribute Sam’s shoulder process post 

October goals: 

  • 100 customer sign up list (41/100)
  • Talk to 25% of mailing list (5/41)


  • Our Twitter account is live, follow us
  • Twitter imo is very important. At first, the acquisition will be primarily through twitter relationships and us replying to randos who are complaining about the pain that we have a plan for 

Carrd Plans Page

  • Right now, we are using this carrd page to record sign ups and this one to eventually sell our plans. Next week I’ll find a page to host all of our different sub-account pages.

Create gum road 

  • This was a little audacious. Plans aren’t coming anytime soon just wanted to see what Gumroad was all about. Pretty cool 

Write blog on first few days 

  • This is me writing about our first few days working on this 

Set up email marketing 

  •  I have little to no experience here so this process was not that time efficient. As of now, we are using Carrd as landing/check-out pages and Sendinblue or Hubspot for email marketing & CRM. If there are tools you like for email, marketing, etc.  let me know homies

Name for now

  • We are rolling with the name movebetter.fit and have created this logo via canva. This is by no means final but the name is intuitive. Branding matters to me. I want a logo that people would wear proudly on a hat, shirt, shorts, foam roller, orb ball, etc. Feel free to give feedback here 


  • Visakan Veerasamy (aka @visakanv) for introducing me to Sam almost a year ago and for the s/o on twitter
  • Tasshin Fogleman for pushing me to publish our journey 
  • Sam Sager (@sc_sager) & Andrew Ettinger (@ettinger) for being great sounding boards on our ideas for movebetter.fit 
  • Everyone else who shared our message on twitter and signed up for our mailing list. Every little like, retweet, mailing list sub is a little vote of confidence that inspires us to build something that can change lives