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July Newsletter released

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100 days…

Morning Meltdown 100 VIP Early Access is HERE!!!
I already had the pleasure of testing out the sample workout and let me tell you, it was a great workout and a real challenge. This is HUGE! It’s the first time Beachbody has ever done a program with 100 live workouts! Look at a the pictures of a couple of my friends who were in the coach test group for the past 100 days!By doing this program you will learn about commitment, perseverance and community. Starting on July 16th you too can get this program and start the journey. This isn’t about killing you with crazy workouts or depriving you on some crazy diet. The workouts are all designed to give you a solid rotation of cardio, resistance, and mind/body training.Its about true health. It’s about getting results with less insanity.

I’ve got a crew jumping in early to prep during the month of July. They’re getting early access to special workouts and a whole lotta fun! Message me if you would like to join my MM100 prep group and have access to the sample workout and more information.  I can even help you get 10 of the workouts now before the 16th!

Mike

Cell: 508-423-0011
Email: mike.miele@comcast.net
Website: fitnesswithcoachmike.com
Facebook: CoachMikemjmFitnessPage

IN THIS ISSUE: 

  • Video: Morning Meltdown Sneak Peek!
  • Introducing Morning Meltdown 100
  • 11 Things Successful People Do Every Night
  • Ridiculously Simple Morning Hacks
  • What Should You Eat if You Work Out in the Morning?
  • Video: 2B Mindset Breakfast Ideas
  • Recipe: Berry Coconut Shakeology
  • Want the Scoop on Coaching? Just Ask!

 

NEW! Morning Meltdown 100 Sneak Peek With Beachbody Super Trainer Jericho McMatthews!



Morning Meltdown 100 is the newest workout program from Beachbody Super Trainer and CORE DE FORCE co-creator Jericho McMatthews.

Every morning, she’ll lead you through a 20- to 30-minute workout that can help you rev up your metabolism, burn fat all day, and build your best body ever — all working toward helping you live your BEST LIFE.

There are 100 unique workouts in total, and yep, each one is designed to help you transform your body.

But more importantly, these 100 workouts give you 100 opportunities to work on yourself  — and reap the rewards of working out in the morning.

“Waking up and sweating means starting your day with an endorphin rush, which instantly boosts your mood and sets a positive tone for the rest of your day,” Jericho explains. “You’ll feel happier, more accomplished, and less stressed, and you’ll have extra energy to tackle the rest of your day as it unfolds.”

Morning Meltdown 100 Calendar

  • NOW: A totally free 30-minute sample workout is available to everyone, even if you don’t have a subscription of Beachbody on Demand! Message me for access! 
  • NOW: Coaches! MM100 is available for purchase NOW so that yo can get familiar with the program and set up accountability groups.
  • July 16: MM100 Challenge Packs for VIP early access will be available, with a $20 savings!

11 Things Successful People Do Every Night

If you’re continually feeling stressed or sluggish during the day, bringing some attention to your nighttime routine can help you wake up feeling refreshed and ready to take on the day.
It’s easy to spend your post-work hours scrambling to do last-minute errands, or melting into the couch as you binge-watch the latest series on Netflix. But creating a relaxing, structured evening routine is crucial to success.How you spend the few precious hours before bed sets the tone for your night of sleep and dictates whether or not you carry the stresses of today into tomorrow.1. They prepare for the next day.
If you want to go to bed with a clear, calm mind, it’s important to set aside time to prepare for the next day. Review your schedule, write a flexible to-do list, and circle the most important tasks you want to accomplish. If you go to the gym before work or struggle to pick out an outfit in the morning, lay out your clothes and shoes so you’ll be ready to go.

2. They stop working.
Squeezing in a few extra hours of work in the evening might seem productive, but it may make you feel wired and stressed right before going to bed. Resist refreshing your inbox, making calls, or stewing over work-related issues after you leave the office. Focus instead on stepping out of your problem-solving mindset and settling into relaxation mode.

3. They connect with loved ones.
Spending time with loved ones — meeting up with a friend, playing with your kids, or sitting down for a family meal — is essential to your well-being and overall happiness. Not only does quality time with friends and family help remove you from a more work-oriented mindset, it also gives you an opportunity to relax, laugh, and be yourself in a space free of judgment and pressure.

4. They sit down for dinner.
Rather than scarfing down your food in front of the TV or eating it standing over the kitchen counter, carve out at least 15 to 30 minutes to sit down at a table and enjoy your meal. Chew every bite completely, savor the flavors, and notice your body start to feel full. Mindful eating has been shown to help reduce stress, which is helpful as you’re winding down for a good night’s sleep.

5. They read for pleasure.
If the only time you read is when you’re laying poolside during a beach vacation, it’s time to shake up your evening routine. Diving into a good book is one of the best ways to distance yourself from the stresses of the day. Even just 15 minutes of reading before bed can help you relax.

6. They clean and get organized.
No need to go on a frantic cleaning spree or break out the mop every night, but taking a few minutes before bed to tidy up and organize your space will help clear your mind. Hang your clothes up, unpack your gym bag, put shoes and dirty garments away, straighten up your desk, and toss out the trash.

7. They disconnect from technology.
Even if you’re just browsing Pinterest or reading articles on your phone, staying connected to technology can leave you feeling anxious and distracted, especially if you’ve already been working on a computer for most of the day. Plus, research shows that engaging heavily with technology before bed makes it more difficult to fall asleep, in part because the blue light from our devices disrupts melatonin production. Make an effort to unplug from your phone, tablet, or laptop at least 30 minutes before you crawl into bed.

8. They reflect on the positive moments of the day.
Whether your day was incredible or a total train wreck, take some time before bed to reflect on anything positive that happened. You can journal, meditate, talk with a friend, or just sit quietly and replay the day’s brighter moments. Maybe your presentation was a major hit with your boss, maybe you crushed your morning workout, or maybe you scored a free iced tea at your local sandwich shop.

Creating a nightly habit of turning your attention toward the positive moments of the day, however small or insignificant you might think they are, allows you to feel more gratitude and appreciation in your life.

9. They develop a hygiene routine.
Hastily brushing your teeth for one furious minute doesn’t cut it. Rather than rushing through your self-care steps, make the process something to look forward to. Soak in the bath, use your favorite facial cleanser, floss, moisturize, and maybe even light a candle in the bathroom. A thoughtful, relaxing hygiene routine sends a signal to your body that you’re winding down and preparing for sleep.

10. They unwind with a relaxing activity.
The ideal precursor to sleep is an activity that simultaneously slows you down and calms you. Maybe you like to meditate, listen to podcasts, cook, stretch on your yoga mat, or read. Choose an activity that you genuinely enjoy, not one associated with work or with making progress on your to-do list.

11. They go to sleep at the same time.
In order to hustle and make things happen during the day, our bodies require a dedicated period of restful inactivity each night. Successful people understand the value of sleep and plan their bedtimes to ensure they get the recommended seven to nine hours of solid rest. Not only that, successful people make an effort to slide into bed at the same time every night. The more consistent you are, the more your body will learn to recognize that it’s time to sleep, meaning you can head to dreamland right away rather than toss and turn.

Ridiculously Simple Morning Workout Hacks

Morning exercise is a great way to feel like you’ve accomplished something before you dive into the monotony of your day.
But if you’re not a morning person, it’s a lot easier to keep hitting snooze in lieu of working up a sweat — unless you know about these life-changing morning workout hacks— but why should you even consider exercising in the AM?“Morning workouts let you take care of your body first, before getting distracted by the events of the day,” says ACSM-certified exercise physiologist Joan Pagano. “It’s not an indulgence; it’s the practice of self-care.”Here’s how to plan for a morning workout you’ll never want to miss.

1. Get enough sleep
Sounds obvious, right? But it’s true: It’s easier to get up early if you log the recommended 7 to 9 hours. “It’s all about discipline and consistency,” says sleep expert Michael Breus, Ph.D., aka “The Sleep Doctor.”

Here are a few ways to optimize your sleep for morning workouts:

  • Keep your bedroom cool. Optimal temperature for sleep is between 60 and 67 degrees Fahrenheit, according to the National Sleep Foundation.
  • Your body’s internal clock is naturally programmed to sleep when it’s dark, so limit the amount of light in your bedroom. Keep the lights low before bed, shut down light-emitting electronics about a half-hour before turning in, and block outside light with blackout curtains or a sleep mask.
  • Toss those old scratchy sheets and invest in comfortable bedding. You might even want to reconsider your pillows and mattress to make sure you’re sleeping in optimal comfort.
  • Create a wind-down bedtime routine to tell your brain that it’s time for sleep. This might be drinking a warm cup of tea, curling up with a good book, meditating, or listening to calming music.
  • Gradually make your bedtime earlier by about 10 minutes each night, and soon your body will grow accustomed to going to sleep earlier, so you can wake up earlier for your morning workout.
 2. Lay out your exercise clothes the night before
Set your clothes in sight of where you sleep, so when you open your eyes and spot them it will send a signal to your mind that it’s time to work out. Better yet, make that outfit one that you love, so you can’t wait to put it on.
3. Put your alarm out of reach
It’s far too easy to just keep hitting snooze until your workout window has closed. By setting a loud alarm across the room, you’ll be forced to get up out of bed to shut it off.And if you’re not already wearing your workout clothes, put the alarm next to them so you can just grab them and go. For extra insurance that you don’t sneak back into bed, consider setting a second alarm to go off 5 minutes after the first.4. Set your coffee maker to go off at a specific time
There’s nothing that signals “good morning” like the aroma of fresh-brewed coffee. Some coffee makers come with automatic built-in timers that you can schedule to go off at a specific time; others can be set with a smart device.

The smell wafting from your kitchen will give you just another incentive to get up and crush your workout, and coffee doesn’t just smell and taste good; it actually can help you work harder and burn more fat.

5. Let the light in
Expose yourself to natural light as soon as you can after you wake up. “Getting blue light from the sun turns off your brain’s melatonin faucet, which in turn can erase any morning fog you feel and give you energy to get going,” says Breus.

If the sun doesn’t wake up when you do, try using a light box, which can simulate natural sunlight.

6. Sniff peppermint oil
If you’re looking for a quick jolt to wake you up out of sleepy stupor, coffee isn’t the only solution — peppermint can help make you more alert, Breus says.

Research shows that a whiff of peppermint essential oil can increase alertness, which can help you get pumped up to crush your workout routine.

Drinking peppermint oil may also help your performance — a small study found that drinking 500 ml of mineral water spiked with peppermint oil improved power and time to exhaustion.

7. Fuel up (but don’t sit down!)
You need to eat the right thing to boost your glycogen levels and fuel your morning workout, but resist the urge to sit down so you can keep your forward momentum going.

Choose a bite to eat that’s about 100 calories and easy to digest, suggests Denis Faye, M.S. and Beachbody’s executive director of nutrition. His pick: a small piece of fruit, like half a banana.

Pro-morning workout hack: Set your food out the night before so you don’t have to go scrounging for it in the morning.

8. Drink up
Dehydration can have a huge effect on physical performance. “When you wake, you are dehydrated; you’ve lost about one liter of water while sleeping through sweat and breathing,” Breus says.

He suggests drinking water when you first wake up to jump-start your body — about 16 ounces should keep you hydrated for your upcoming activities.

9. Keep yourself accountable with a workout buddy or group
Telling yourself you can’t work out is easy to do; making that excuse to someone else is a whole other story. “The accountability factor is definitely a key to success,” Pagano says.

Not only does it keep you from canceling, but working out with a friend can help you push yourself harder. If you can’t convince a buddy to join you for morning workouts, consider turning to a friend online, like a Team Beachbody Coach, to help you stick to your goals.

10. Download a new playlist
Create a “wake-up” list of energizing songs to get you motivated to move. Research shows that music can reduce the perception of effort and increase endurance up to 15 percent. Pick a playlist you love to get an energy surge that will take you through even the toughest workout.

11. Work out at home
Your time in the morning is valuable, so why waste it by driving to the gym? Clear out some space at home and do your workouts.
You can stream hundreds of world-class workouts on Beachbody On Demand on your phone, computer, or TV.

Choose from beginner, intermediate, or advanced workouts, and if you’re short on time, there are plenty of workouts that are 30 minutes or less.

Rise and Shine
Ready to give the early bird routine a try? With these morning workout hacks in play, you may never return to being a night owl again. Once you figure out what works best for your routine, you’ll set yourself up for success in reaching your health and fitness goals.

What Should You Eat if You Work Out in the Morning?

Morning eating is tricky because your body can store glycogen overnight so you may not need to eat anything at all — just drink water. However, when your diet is lean and you’re training hard (a very common scenario for Beachbody-ers) you can use up all of your glycogen for the previous day’s recovery, leaving your tank empty when you wake up. Here is Beachbody’s standard recommendation for this situation.
Try eating a banana (or half, depending on your size) in the morning just before your workout. If you feel better during your workout, especially near the end, you’ve figured out that you’re running out of glycogen. If this is the case you can do one of two things: keep eating the banana or something similar (about 100 calories of mostly carbs) or add a serving of carbohydrates (rice, sweet potato, etc.) to your evening meal. Both should accomplish the same thing.When your workout is over, you’ve burned through your glycogen and want to replenish it, which means either adding a few low-fiber carbs to your Recover (juice or a cup of fruit will do nicely) and/or having a breakfast that’s mainly carbs with a little protein, like fruit with yogurt or cereal with milk.

 

2B Mindset creator Ilana Muhlstein, R.D, talks about the importance of a good breakfast and shares quick and easy ideas.

Berry Coconut Shakeology

July 4th in America usually means fireworks, sunny beach days, and backyard barbecues, and you’ll want a cool, delicious drink to enjoy with all the holiday happenings, so try this festive smoothie!

•    1 cup unsweetened almond milk
•    1 cup ice
•    1 scoop Strawberry Shakeology or any flavor Shakeology
•    ½ cup fresh or frozen raspberries
•    ½ cup fresh or frozen blueberries reserve a small amount for garnish
•    1 Tbsp. unsweetened shredded coconut reserve a small amount for garnish

Place almond milk, ice, Shakeology, raspberries, blueberries, and coconut in blender; cover. Blend until smooth. Pour into serving glass; garnish with reserved blueberries and coconut.

Want the Scoop on Beachbody Coaching? Just Ask!

Whether you’re thinking about coaching for the discount, trips, meeting and working out with the trainers, a financial opportunity, or are just curious, Contact me and let’s talk! This is an opportunity for anyone in the US, UK, or Canada!
** Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.


 

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