Site Navigation

February 2020 Health and Fitness Newsletter is released

We may earn money or products from the companies mentioned in this post.


View this email in your browser


I certainly hope your winter is going well!  I also hope you are staying on track with your health and fitness goals — they can be challenging for sure.

If you are looking for a new workout to get you back on track, then let me help you! The new barre blend challenge pack is on sale in February for $20 off. So she could get 1 year of BOD ($99 value) + barre blend ($50 value) + 1 bag of Shakeology ($130 value) all for just $160. Plus be one of the first 5 people to order through me and I’ll give you a $20 Amazon gift card!

Also we have a Facebook challenge group where we have people posting their workouts everyday and motivating and encouraging each other. We would love to have you come and join us for some daily support as well. If you are interested, please email me back and I can add you to our group.  It helps no matter which program you are doing.

Finally, do you want to know why I originally became a coach? Because I needed accountability and I knew if I could help at least one person then I would never quit. Also I knew I could save 25% on Shakeology and everything else I purchased from Beachbody. If you would like to learn more about what Beachbody coaching is all about and how you can join my team, then please message me.


Cell: 508-423-0011
Facebook: CoachMikemjmFitnessPage


  • How Often Should You Do Cardio?
  • Video: Amoila Cesar vs. Barre Blend
  • Barre Blend Challenge Pack Savings!
  • Video: Introducing 4 Weeks of THE PREP
  • Want Some Free Shakeology? Here’s How
  • Joel Freeman’s Bus Tour
  • Recipe: Mixed Berry Sundaes for 2
  • Recipe: Raspberry Shake
  • Join My Team!

How Often Should You Do Cardio?

You know you should do it. You know it can be a boon to health. You know it involves sweating.

But beyond that, what is cardio exercise exactly? How does it affect the body differently from other forms of exercise? What counts as cardio and what doesn’t? How often should you do it, and how should you do it?

“People tend to think of cardio in terms of steady-state exercise, like jogging,” says Trevor Thieme, C.S.C.S. and Beachbody’s senior manager of fitness and nutrition content. “But really, cardio is anything that A) raises your heart and breathing rates and B) improves the function of your heart, lungs, and circulatory system.”

Your cardio options are almost limitless. You just need to keep the intensity high enough to challenge your heart and lungs.

Cardio can be a steady-state exercise that’s done at low to moderate intensity, like jogging or an easy bike ride.

Cardio can also be intervals of high-intensity exercise, like HIIT, where you go all out for 20- to 120-second bursts, and then rest just long enough to allow you to perform the next round with equal intensity.

Examples include Tabata and Shaun T’s Transform :20. Just keep in mind that whatever cardio activity you choose should involve large muscle groups in the legs and trunk, since smaller muscle groups like the biceps and calves don’t create an oxygen demand large enough to tax the cardiovascular system on their own.

Benefits of Cardio
What is cardio good for, and why should you bother doing it? Like brushing your teeth and sleeping for 7 to 8 hours a night, it’s one of the most indisputably healthy activities you can do.

By challenging and strengthening your cardiovascular system, you increase its capacity to take in oxygen, pump blood to the working muscles, and clear carbon dioxide and other waste products from your system.

Plus, as your heart becomes more efficient at pumping blood, your resting heart rate slows, reducing the stress on your most vital muscle.

Long story short: Cardio helps your heart and lungs function better both during exercise and at rest.

How to Pick the Best Cardio Workout For You
Use these four factors to help you choose which type of cardio is best for you:

Whatever type of cardio you choose to do regularly, make it something that’s convenient. In other words, don’t commit to swimming workouts if you don’t have easy access to a pool or cycling workouts if you don’t have easy access to clear roads or a bike path (or a spin bike). Ideally, you should choose something that involves minimal preparation and equipment, like home workouts.

The Internet is overflowing with advice on what the best type of cardio is, but ultimately, the best cardio workout is the one you’ll do consistently. Pick something you’ll be excited to do. If you’re interested in variety, check out Morning Meltdown 100. Short on time? Try Transform :20. Since cardio encompasses so many activities, don’t limit yourself to something you have to force yourself to do.

Physical Limitations
If you have a history of joint injuries, particularly to your knees, ankles, and lower back, you should avoid high-impact workouts. Stick to low-impact cardio activities like PiYo — this Pilates-yoga hybrid workout will boost your heart rate and get you sweating without any jumping or pounding on your joints.

Some people live for a 4-hour weekend bike ride. Others would rather get it done fast and get out. Luckily, cardio can be done in less than 30 minutes. Try the sweat-inducing cardio workouts from 22 Minute Hard Corps. If you’re pressed for time, HIIT cardio workouts are a great, time-saving option. Here are some of Beachbody workouts under 30 minutes. Whatever you choose, just be sure that it fits your schedule.

Super Trainer Amoila Cesar vs. Barre Blend – “I feel my butt burning and my face crying.” —Amoila Cesar, transformational specialist for professional athletes and creator of 6 Weeks of THE WORK

Save on $20 on Barre Blend Challenge Packs in February!

Save Even More! Get 60% off Ultimate Portion Fix or 2B Mindset With Purchase of Barre Blend!

People are loving Beachbody’s latest workout, Barre Blend! This new workout became available for VIP Early Access in January, and it has already passed 1 million views on Beachbody on Demand!

Barre Blend is a low-impact, high intensity, and high-energy workout that will help you create a lean, sculpted, and toned physique blending ballet barre (you don’t need any dance experience), Pilates, and cardio interval training. Trainer Elise Joan will keep you motivated and positive every step of the way as you chisel your body, mind, and spirit during this 60-day program.

What Makes It Unique?
It’s our first ever barre program on Beachbody On Demand with Elise Joan, barre expert, professional dancer, and 3 Week Yoga Retreat co-creator. Full body workouts that include high-rep, small-range movements and isometric holds (aka burn), as well as compound full-range movements. 30-40 minute workouts 5 days per week.

What Kinds of Workouts Are Included in Barre Blend?

Elise takes inspiration from her years as a professional dancer and fitness instructor to design full-body workouts that include high-rep, small-range movements and isometric holds, as well as compound exercises, targeted core work, and dynamic stretches.

Although each class is a total-body workout, Elise adds a special body-part focus each day for extra-targeted toning.

And to make sure you get the best results possible, Elise adds cardio interval training to each workout to keep your heart rate up and help you burn maximum calories and fat. NO BALLET BARRE OR DANCING EXPERIENCE REQUIRED!

Who Is Barre Blend for?

Barre Blend is designed for everyone, of all ages and fitness levels. If you’ve never done a barre workout before, or if you’re just starting out, you can follow the modifier who does a slightly easier version of each move.

If you’re already a seasoned barre veteran or fitness enthusiast, you can follow the intensifier who makes the moves more challenging, and you can choose heavier weights and Beachbody Resistance Loops to really embrace the burn.

Elise sums it up this way: “Barre Blend is a low-impact program with high-impact results. It’s not only effective, but it’s safe to do every day. It strengthens and tones the body while helping to prevent injuries and improve stability, mobility, and flexibility.”

Save on Nutrition!
Beachbody Challenge Packs provide the total solution to get results at the absolute best value. But if you’re looking for a long-term lifestyle approach suited to your personal goals and tastes, Beachbody’s premium nutrition programs, The Ultimate Portion Fix and The 2B Mindset, are your answer. For the first time ever, you can get 60% off on one of our premium nutrition programs when you purchase any Barre Blend offer. Save big and shop now!

SAVE $20 on Barre Blend Challenge Pack
Save 60% off Ultimate Portion Fix or 2B Mindset with Barre Blend Challenge Pack Purchase

Don’t Miss This Sweet Deal!

Pumpkin Spice Shakeology lovers! Starting today, when you purchase a Shakeology® Challenge or Completion Pack, you will receive a FREE 14-packet carton of Pumpkin Spice Shakeology – a $75 value!

This promotion is only available while supplies last so click here to purchase now!*

*Not sure what to buy to take advantage of this deal and meet your fitness goals? Message me!

Super Trainer Joel Freeman Hits the Road!

Beachbody Super Trainer Joel Freeman, the creator of LIIFT4 and co-creator of CORE DE FORCE, has a new program coming out this spring —10 Rounds!

This high-intensity boxing program delivers a true “lean & mean” full-body transformation. Crush your cardio (and calories!) by unleashing round-after-round of punching combinations while building total-body strength and power from intense weight training.

To promote his new workout, Joel is hitting the road on a bus tour! (Message me to find out if he will be coming to your area!)

10-Rounds will be available exclusively to coaches in March and to everyone for VIP Early Access in April.

Mixed Berry Sundaes for 2

  • 1/4 cup halved fresh strawberries
  • 1/4 cup each fresh raspberries, blueberries and blackberries
  • 3 teaspoons honey, divided
  • 1/2 cup fat-free plain Greek yogurt
  • 2 tablespoons pomegranate juice
  • 2 tablespoons chopped walnuts, toasted

In a small bowl, combine berries and 1 teaspoon honey; spoon berries into 2 dessert dishes.

Combine the yogurt, pomegranate juice and remaining honey; spoon over berries. Sprinkle with walnuts. Source: Taste of Home

Raspberry Shake

1 cup unsweetened almond milk
1 scoop Vanilla Shakeology
1 cup ice
1 cup fresh raspberries*

Place almond milk, Shakeology, ice, and berries in blender; cover. Blend until smooth.

*No fresh raspberries? Used 1 cup frozen berries and eliminated the ice.

Join My Team!

I am looking for individuals who SERIOUSLY want to change their life physically and/or financially. Our team wants to share with you how to build an in-home business from the ground up and how to make a part-time or full-time income while doing it.

We will personally mentor and train you, show you what we are doing and how we are doing it, and give you step-by-step guidance on how to get there PLUS so much MORE.  We have: weekly training calls, a training boot camp, social networking How-To’s, templates, and access to an exclusive group of other successful business owners. The training is 100% FREE once you sign up to be a Coach on our team. This is something you don’t want to miss! Oh, and did I mention Coaches get 25% off Shakeology and other Beachbody products (10% off clothes), and if you’re active duty or honorably discharged from the US Armed Forces, there’s an additional thank-you-for-your-service discount?!

If this sounds like a good fit for you, contact me and let’s hit the ground running! 
** 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.


The following two tabs change content below.


Latest posts by mmiele (see all)