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May 2020 Health & Fitness Newsletter

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Hi Team, welcome to May! I know it feels like March and April have lasted forever, but I hope everyone is staying healthy and virus free during this lockdown.

I’ve been seeing a lot of posts on social media how people are struggling during this time with their nutrition and fitness. There are so many people who don’t know how to stay in shape without a gym, but at least we do because we have Beachbody On Demand (BOD)! BOD offers us over a thousand workouts that we can do right at home on our phones, computers, or TVs. BOD has plenty of workouts that you can do even without equipment or some with minimal equipment like bands or a sandbag that you can get off Amazon or from Beachbody directly.

Some folks are finishing up the new Joel Freeman workout, 10 Rounds which is a lot of fun. It’s a boxing program that mixes in weight lifting and core work as well. If you are interested in BOD or 10 Rounds let me know because all challenge packs are on sale for $20 off this month!

Beachbody just released its new support group app called BODgroups. You will find it inside the Beachbody On Demand app which you can download on your phone from the app store. I am part of a private group on BODgroups called “2020 Spring Into Fitness” so if you would like to join please let me know.  Also, BOD is not required to access the group, so if you are doing a workout using Beachbody DVDs you are still welcome to come join us for daily motivation and support.

The new BODgroups will sync and track your workouts automatically. You can choose to share your workouts and nutrition with our group for support. It’s a great place to make friends and find like minded people.  If you don’t need support, then come support others.


Cell: 508-423-0011
Facebook: CoachMikemjmFitnessPage


  • Walking to Lose Weight
  • 8 Pantry Staples for Healthy Eating (With Recipes)
  • New! Mixed Berry Energize
  • Challenge Pack Savings
  • Apparel Sale
  • Recipe: Strawberry Oatmeal Breakfast Shakeology
  • Join My Team!

Walking to Lose Weight

“Walking is a gateway exercise,” says Trevor Thieme, C.S.C.S., Beachbody’s fitness and nutrition content manager. “It’s an easy and effective way to increase your daily activity level and burn more calories if you’re overweight, largely sedentary, and/or just beginning your weight-loss journey.”

Try These Tips for Best Results

1. Don’t amble

To burn fat effectively, you have to treat walking like a workout, not a relaxed stroll. Thieme says it’s important to “walk briskly as if you’re late for a connecting flight at the airport.”

2. Wear the right shoes

Anyone who’s ever spent the day touring a new city on foot knows that wearing comfortable shoes is crucial. Let’s face it: Basic sneakers just don’t cut it when it comes to giving your body the support it needs.
If you want to take your walk seriously, you need comfy shoes that fit well and help support your lower back, hips, and knees.

Look for shoes with a lightweight forefoot, good arch support, and a beveled heel with cushion. While running shoes work fine for walking, walking shoes are ideal — they’re specifically designed to handle your foot’s constant heel-to-toe movement, so they’ll have better arch support and more flexibility in the ball of the foot than running shoes do.

Your foot should feel snug and secure in the heel and instep, with enough room to wiggle your toes. And remember: Your feet will swell a bit when you walk as blood flow to them increases, so don’t tie your laces too tight.

3. Listen to music

If you’re not feeling particularly motivated to walk, make a playlist of your favorite tunes. Music has the power to boost your energy and keep you entertained. Not only that, research has shown that people who work out with music tend to lose more weight than those who don’t. A study of cyclists published in the Scandinavian Journal of Medicine & Science in Sports found that the degree of effort they exerted correlated with the speed of the music. The faster the music was, the harder they pushed themselves, and the more they enjoyed it, according to the researchers.

Check out Beachbody’s Spotify playlists or create your own with the help of RunHundred, a website that lets you search for workout songs based on tempo, genre, and decade. If music isn’t your thing, consider podcasts, audiobooks, or a walking meditation to keep you motivated to stick with your walking workouts.

4. Walk with weight

Kick things up a notch by walking with a weighted backpack.
It’s called “rucking,” and it burns twice as many calories as regular walking, according to the Compendium of Physical Activities. The military has been doing it for years to help soldiers build endurance and stamina.
Simply add weight (dumbbells or bricks work well) to a daypack, and get walking. Start with a weight equal to 10 percent of your body weight and work your way up from there.

The benefits go beyond calorie burning. Rucking can also help build postural stability and has cardio benefits similar to jogging without the impact on joints.

5. Walk after your meals

A post-meal walk, especially one after dinner, can help your digestion and keep your blood sugar in check. A small study found that people with type 2 diabetes who took a 10-minute walk after their meals had significantly lower blood glucose levels than those who took one 30-minute walk a day.

6. Embrace hills and stairs

Don’t shy away from a route with the major incline or a trail with staircases. Walking hills and stairs is a great way to work your quads, calves, and glutes even harder — especially if you pick up the pace as you climb.

If you’re feeling motivated, challenge yourself to power walk (or maybe even jog) up the next hill or set of stairs. Repeat those stairs one or two more times before continuing on your walk.

7. Pepper your walk with bodyweight challenges

Incorporate some bodyweight exercises into your walk. Every quarter of a mile, stop and do 10 to 15 reps of the squat, lunge, glute bridge, or push-up, performing a different exercise each time.

If you can find a bench or low wall, you can also do the step-up and incline push-up (if the regular push-up is too difficult). If you don’t mind getting your hands dirty (literally), add in a set of burpees.

8 Pantry Staples for Healthy Eating

Before you succumb to the siren song of ordering in or heating up a frozen dinner, check out how easy it is to throw together a delicious meal with everyday foods that are probably sitting in your pantry and fridge right now!
1. Brown Rice
Cook up a giant batch of brown rice on Sunday night as part of your meal prep for the week and you’ll have the base for a slew of filling meals for lunch you can take to work and eat for dinner when you get home.You’re probably thinking: “Ugh, brown rice takes forever to cook.” “It always ends up sticky.” “It always ends up chewy/undercooked/etc.” Don’t be afraid of the rice. Here’s exactly how to cook fluffy, nutty, perfect brown rice every time.Try these brown rice recipes:

  • Spanish Brown Rice: This is a side you can eat like a meal. Add chicken, tofu, or your protein of choice and dinner is served.
  • Southwestern Rice and Bean Salad: Everybody loves a rice bowl, and this one will bring out the Tex-Mex lover in you. It’s got a medium-spicy kick, plus bright flavors of cilantro and green onions.

2. Beans
Beans of all shapes and sizes are rich in protein and fiber. Keep a variety of canned beans in the pantry, or cook a big batch that you can quickly heat up and toss with a few spices for a quick meal. Or try one of these bean-centric recipes:

  • Savory Slow Cooker Beans With Rice: What could be easier or better than throwing a bunch of ingredients in a slow cooker in the morning and having a hot meal ready at the end of the day?
  • Baja Black Beans and Rice: Remember that big batch of brown rice and beans we suggested you cook to use later? Mix them together with cumin, chili powder, tomatoes, and queso fresco. Dinner. Done.
  • Chicken and Black Bean Burrito Bowl: What’s better than a burrito? A burrito in a bowl. This burrito bowl takes 20 minutes and it’s endlessly customizable, so skip the calorie-bomb takeout versions and make your own at home.

3. Oats
Oats can turn your boring breakfast into a fiber- and protein-packed meal to keep you fueled all morning. Say goodbye to sugary cereals and protein bars, and explore all the ways you can use oats:

4. Canned Tuna
You can add this versatile ready-to-eat protein into salads, casseroles, and sandwiches. It’s inexpensive and packed full of vitamins and healthy fats; just make sure to look for tuna canned in water, not oil.

  • Tuna Noodle Casserole With Veggies: This definitely isn’t your mother’s tuna casserole. Made with whole wheat pasta, kale, and tuna, this dish is packed with protein and makes great leftovers.
  • Salad Niçoise: Turn your kitchen table into a European bistro with this classic French salad. It’s filled with the goodness of tuna, green beans, potatoes, hard-boiled eggs, tomatoes, olives, and more — and it’s only 291 calories per serving.

5. Frozen Shrimp
Enjoying “fancy” seafood meals doesn’t mean you have to buy expensive, fresh-off-the-boat fish. With a package of frozen shrimp, you can create a variety of dishes that are inexpensive and fast.

  • Shrimp Coconut Curry in a Hurry: If you buy frozen shrimp already peeled and deveined, this gorgeous dish can be ready in 10 minutes.
  • Garlic Basil Shrimp With Zucchini Noodles: This is the perfect opportunity to bust out that new spiralizer, but if you don’t have one, a vegetable peeler will work just as well. Garlic, basil, and pesto combine to create a rich, flavor-packed “pasta” dish.
  • Shrimp Tacos: These are easy to make and tasty to eat; each taco is bursting with ingredients like cumin, chili powder, cilantro, avocado, lime — and more.

6. Sweet Potatoes
Packed with vitamin A and rich in fiber, sweet potatoes bring a natural sweetness to so many fast and simple dishes. They can be cooked in batches in the oven, microwaved if you’re short on time, eaten plain, or turned into mash, pies, or fries.
When a dish calls for white potato or grains, sweet potatoes are often a great substitute that provide even more nutrients and antioxidants than their counterparts.

  • Barbecue Chicken Baked Sweet Potatoes: Stuffed baked potatoes are great for when you don’t have the energy to cook multi-ingredient/course meals. With only five ingredients, this dish creates a spin on classic comfort food that will satisfy the whole family.

7. Squash
There’s a squash for every single season, and they are all so useful in the kitchen: Butternut, delicata, kabocha, spaghetti, and others provide endless options for incorporating more veggies and nutrients into a variety of meals.
Beyond simply being diced and sliced, squash provides the perfect healthy substitute for noodles, tortillas (yes! see the zucchini recipe below), and a variety of other grain-based dishes.

  • Pad Thai With Spaghetti Squash: Looking for a healthy twist on this traditional dish? Make your own Pad Thai With Spaghetti Squash. Making “noodles” out of shredded spaghetti squash allows you to pack even more veggies into your meal without sacrificing flavor.
  • Mexican Chicken Zucchini Boats: What better way to cut down on processed carbs and boost vitamin intake than using fresh zucchini as the base of your dish?

8. Eggs
Eggs are nutritional powerhouses that can be part of any meal, and paring eggs with vegetables is a great way to get more veggies in before lunch.

  • Vegetarian Eggs Benedict: Tired of scrambled or over-easy eggs in the morning? This vegetarian dish uses a healthier version of hollandaise sauce combined with mushrooms and asparagus for a veggie-packed start to your day.
  • Sheet Pan Sweet Potato Hash With Eggs: Garnished with cumin, chili, paprika and cilantro, this savory dish is perfect for breakfast, dinner, or anything in between. The combination of sweet potato chunks, over-easy eggs, and beans creates a nutrient-packed, satisfying dish that will keep you satiated for hours.
  • Mini Denver Quiches: These mini quiches are yummy for a bite-sized breakfast or brunch. Packed with protein from eggs and ham and a hearty serving of bell pepper, this dish will start your day on a balanced foot.

Mixed Berry Energize is Coming May 18th!

If berries are your jam, then you’re going to love our latest Beachbody Energize flavor: Mixed Berry!

Mixed Berry Energize delivers the same effective formula as Lemon and Fruit Punch Energize, but with the mouthwatering combination of strawberry, raspberry, and blueberry.

Mixed Berry will be available in 40-serving tubs and 32 individual-serving stick pack cartons as a one-time order or as a monthly subscription in the U.S. and Canada.

— so mark your calendars and get ready for this berry delicious pre-workout drink!
Learn more about the entire Beachbody Performance supplement line how they work.

Message me to purchase!

Save $20 on 10 Rounds Challenge Packs and Completion Packs

Get VIP Early Access at this special price through May 31!

In 10 Rounds, Joel Freeman shows you how every single punch actually begins at your feet, burns up through your hips, intensifies as you torque your core, and explodes all the way through your fists. It’s intense, but it’s also a lot of fun.

This program is built around the simple, precise, and effective principles of boxing — without the impact. Joel leads you through 3 days of boxing training and 2 days of strength-building workouts with weights that will help you get a true, full-body transformation.

You won’t be hitting a heavy bag or sparring partner. Instead, you’ll be doing it the way boxers spend the bulk of their training time — shadowboxing.

The boxing workouts are broken up into 10 rounds, 3 minutes each. You’ll focus on punching combinations and footwork that will progress over the 6 weeks. You can also crank up the burn by using resistance loops on your legs to get your stance as strong as possible.

I’m loving this workout with my accountability group! Join us and shadow box your way to a lean and shredded physique with 10 Rounds!

Click Here to Save $20 on a 10 Rounds Challenge Pack!

Beachbody is celebrating their love for health and fitness with the Summer Strong Sale by offering $20 off all Challenge Packs and Completion Packs ($150 or more). Challenge Packs are the premium total solution offering nutrition, fitness and support to achieve results at the absolute best value. But now, this deal is even sweeter for this month only!

Check out the Challenge Packs from top programs including 21 Day Fix Series, Barre Blend, Morning Meltdown 100, 6 Weeks of THE WORK, Ultimate Portion Fix and 2B Mindset!

Sale ends May 31st.

Apparel Sale!

Save 50% off Beachbody program apparel (excluding 10 Rounds and Barre Blend) for a limited-time! Plus, check out our Last Chance section in the apparel shop, and save even more on all your favorite styles! Click here to shop the sale.

Strawberry Oatmeal Breakfast Shakeology

This deliciously satisfying shake takes your regular morning oatmeal and kicks it up a notch.

With fresh (or frozen) strawberries plus Strawberry Shakeology, this shake will definitely satisfy your berry craving and fill you up with superfood nutrition to boot!

  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop Strawberry Whey (or Tropical Strawberry Plant-based Vegan) Shakeology
  • 1 cup fresh (or frozen) strawberries
  • 2 Tbsp. dry rolled oats

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

It’s a Great Time to Be a Beachbody Coach

I am very thankful to have something I can do to help others from my own home.

I’m always looking for individuals who 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! 
** 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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