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July 2020 Health & Fitness Newsletter – released!

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It’s hard to believe it’s already July and half the year is already gone! I know many of us were ready to get back to normal life with businesses starting to reopen but with the resurge in Covid19 cases I know many are closing again. Most people are not comfortable going back to their gyms or if they do having to wear a mask, so why not get Beachbody On Demand and come join my virtual fitness support group on the free BOD app?

This month you can get Beachbody’s latest release called #MBF (Muscle Builds Fat) by Super Trainer, Megan Davis. Also Beachbody is doing an AMAZING super deal with the purchase of the #MBF challenge pack in July. Not only do you get early access to #MBF & #MBFA and a whole bag of Shakeology, but the challenge will be $20 off this month for only $160. BUT that’s not the AMAZING part… With the challenge pack you also get for FREE your choice of one of Beachbody’s Nutrition programs: 2B mindset or Ultimate Portion Fix!  You get access to these programs for free forever along with the nutrition app! This is a $119 value that you are getting included for FREE!

Customers can purchase the challenge pack on July 27th, BUT coaches can buy the program & challenge on July 7th, so why not just sign up to be a coach?  Nothing is required of you except that you pay a $15.95 monthly coach fee that you can cancel at anytime. Additionally as a coach you will save 25% on all future purchase, which will save you $32 a month on Shakeology alone.

Are you interested?

Stay well,

Mike

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

 

Try this free sample workout from Beachbody’s hot new program #mbf Muscle Burns Fat!

IN THIS ISSUE:

  • Tips for Motivating Kids to Get Fit
  • 9 Easy, Healthy Snacks for Kids
  • Coming Soon #mbf and #mbfa
  • Introducing Beachbody Bevvy!
  • Recipe: Cilantro Lime Chicken with Avocado Salsa
  • Recipe: Miami Vice Shakeology Smoothie
  • Join My Team!

Tips For Motivating Kids To Get Fit

Ah, the siren song of screen time. From cell phones to video screens, computers to game consoles, kids can easily fill the entire day with tech, especially during these months of social distancing.

It is vital that parents get involved with helping kids make time to be physically active, says Rachelle Theise, PsyD, Clinical Assistant Professor and Child Psychologist at the NYU Child Study Center. “Kids can’t be expected to get excited about exercise on their own,” says Theise. “They have to be encouraged by their caregivers who value and encourage physical activity.”

Monkey see, monkey do

Kids are watching us closely which means they’ll notice the hypocrisy if we tell them to go out and ride their bikes while we plop on the couch with the remote and a bag of chips. Talk about why eating healthy and exercising are important to you – even if it’s something you struggle with – and how you find ways to fit it into a busy life. “Parents can model their own enthusiasm for creating healthy habits and acknowledge how great it feels for their bodies to be working hard,” says Theise.

Make it fun

Don’t make exercise seem like a chore. Helping kids get their heart rate up can be as simple as a bike ride to the park for a picnic, a game of H.O.R.S.E. on the basketball court, or a spontaneous dance party in the living room. Use a stopwatch to time how long it takes them to run to the corner of the yard and back. Use couch cushions and sheets to create an obstacle course that kids need to climb over, under and through. Or get silly. Create stories with kids yoga poses, or let them create a funny workout video that you have to do together as a family.

Beyond the scale

While maintaining a healthy weight is important, focusing on their weight can often create a misguided understanding of exercise for kids. Instead, help kids see the benefits of fitness beyond the scale. “Exercise promotes emotion regulation, positive coping skills for managing stress and anger, sleep, problem-solving skills, and happiness,” reminds Theise. Talk about how exercise can help your child handle stress or frustration, and be sure to share your own workout benefits too like how a run helps you cope with a hectic workday or how fun it is to make new friends when you started tennis lessons.

Make it a family affair

Use exercise as a family time two-fer: time together for heart-to-heart talks AND time getting your heart rate up. “It’s great if families can exercise together, like going for a family bike ride or mystery walk, playing tennis or basketball together, or rollerblading in the park,” recommends Theise. Find fun fitness opportunities you can do together as a family or look for ways to add in exercise to your normal family to-dos like walking to the store instead of driving or taking the stairs instead of the elevator.

Beachbody on Demand has a whole selection of Kids and Family workouts! Still don’t have BOD? Message me for the best deal in fitness!!

Try a tracker

Just like many adults, some kids may not be aware of how little they are moving each day. Consider a kid-friendly fitness tracker like the Garmin Vivofit Jr. or Fitbit Zip to help your child see how many steps a day they are getting and motivate them to meet movement goals. Create a weekly family step objective with a healthy reward at the end.

9 Easy, Healthy Snacks for Kids

Finding food recipes and healthy snacks for kids that aren’t loaded with preservatives, added sugars, and artificial colors and flavors is no easy feat.

While some food manufacturers have made strides to create cleaner foods for kids that focus on healthy, wholesome ingredients, there are still plenty of unhealthy options at the grocery store.

Here are some healthy snacks for kids so you can win at snack time — and even get your kids to participate along the way!

1. Greek yogurt
While yogurt is a healthy snack, many brands marketed toward kids are loaded with sugar and other artificial additives. Instead, choose plain Greek yogurt so you can flavor and lightly sweeten it with honey, maple syrup, or fresh fruit. Another benefit of Greek yogurt? It has roughly twice the protein as non-Greek varieties to help keep kids full until lunch or dinner.

Kids can help: Customize their yogurt with their favorite toppings and mix-ins like chopped apple and cinnamon, sliced almonds and blueberries, or honey and walnuts.

2. Fruit & veggies with nut butter
Nuts, a healthy source of fiber, vitamin E, unsaturated fats, and other key nutrients, make nut butters a no-brainer at snack time. The smooth, creamy consistency of peanut butter, cashew butter, almond butter, and walnut butter (or really any seed or nut butter) pairs well with fruits like apples, bananas, and pears as well as crunchy veggies like celery and carrots.

Your little ones not feeling fruits or veggies? Whole-grain crackers work, too.

Note: When choosing a nut butter, check the label to see that there are no added sugars or other additives. There should be only one ingredient: the nut or seed (and maybe some salt). Nut butters will have a natural oil separation — simply stir and refrigerate.

Kids can help: Spread nut butter between crackers to make a healthier “sandwich.” Or teach them how to make homemade peanut butter in five minutes or less!

3. Edamame
Edamame are young soybeans that boast 18 grams of protein per cup. You can eat them on their own with a fresh squeeze of lemon, roast them until they’re crunchy, or blend them into a smooth spread like hummus.

Kids can help: De-shell the pods. Just be careful of rogue beans that may fly out of the shell if kids squeeze the pods too hard.

4. Homemade trail mix
This DIY healthy snack for kids requires no cooking skills and has endless possibilities, depending on what you have on hand and what flavors you like.

Grab a big bowl and mix healthy ingredients, like unsalted peanuts, walnuts, almonds, pecans, sunflower seeds, unsalted popcorn, raisins, dried berries, unsweetened shredded coconut, dried apricots, oats, and whole-grain cereal. Divvy into small containers or bags for snack time.

Kids can help: Select ingredients from the store or the pantry and add them to their own unique mix.

5. Smoothies
Smoothies are the perfect vehicle for all kinds of healthy foods: fruit, yogurt, and even veggies. Just make sure your kid’s healthy smoothie doesn’t turn into a dessert shake with add-ins like gobs of peanut butter and chocolate.

Stick with plain Greek yogurt, fresh or frozen fruit, oats, chia seeds, and greens like kale and spinach (they won’t taste it, we promise!).

Another option is Beachbody’s Daily Sunshine smoothie. It’s made with organic fruits and vegetables, plant-based protein, and healthy fats. Just add water, shake, and drink.

Kids can help: Wash and prepare fruit for freezing, add ingredients to the blender, and blend the smoothie.

6. Blender muffins
Making muffins doesn’t get much easier than this: Toss all your ingredients straight into a blender, blend until smooth, and gently fold in any combination of nuts, seeds, and/or fruit, including walnuts, almonds, pumpkin seeds, blueberries, chopped apple, or dried cranberries.

These Blueberry Banana Blender Muffins have no refined sugar (oats serve as the base) and no oil (Greek yogurt and bananas keep the final product moist). They’re great for lunchboxes, too — just freeze the cooled muffins, pack one in the morning, and it will thaw by lunchtime.

Kids can help: Choose their favorite fruit, nuts, and other toppings to fold into the muffin batter.

7. Veggies and hummus
Can’t get your kids to eat their veggies? Hummus can help. Carrots, celery, cucumbers, and sugar snap peas are all great dippable veggies for homemade hummus. Chickpeas, the main ingredient in hummus, are a great source of fiber.

Kids can help: Flavor hummus with toppings and mix-ins like lemon, roasted red peppers, or sesame seeds.

8. Popsicles
Skip the ice cream section at the store and make your own custom frozen novelties with fresh fruit, Greek yogurt, and natural sweeteners like honey.

Try out some of our favorite popsicle recipes: vanilla berry coconutlemonadekiwi, and watermelon. For an even easier popsicle alternative, try these frozen banana pops.

Kids can help: Choose ingredients and pour the popsicle mixture into molds.

9. String cheese
If you have tweens and teens, chances are they aren’t getting all the calcium they need for sturdy bones. Munching on string cheese can help: Each piece packs roughly 15 percent of kids’ daily calcium quota.

The Bottom Line on Healthy Snacks for Kids
When kids eat healthier snacks — and avoid the sometimes-tempting processed stuff — they get more of the healthy protein, fat, whole grains, fruit, and vegetables they need to stay full and happy.

Coming Soon: #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced

VIP Early Access July 27 exclusively on BOD


Coming this month from Beachbody, #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced are two three-week programs that incorporate strength training and cardio to help you build muscle and burn fat, with full-body workouts that are set to the beat of the music.

Growing up at her family’s gym, Super Trainer Megan Davies learned a few insider tricks to help her clients build lean muscle, burn serious calories, and get the body they’ve always wanted. Now, she’s sharing her best routines in two three-week programs designed to be done back-to-back:

“People are always asking me the secret to losing weight for good and getting a seriously toned physique. The answer is easy because it’s so simple — no matter your goals, you need resistance training. Using weights will challenge your body, causing it to consume more energy and, in turn, burn more fat,” says Megan.

Muscle. Burns. Fat. This simple yet incredibly effective philosophy is what #mbf and #mbfa are all about.

With simple moves you’ll learn quickly, you can let the tempo set your pace and drive your intensity for a total-body burn that will get you sweaty and spent.

“I created both programs to be done back-to-back,” Megan explains. “Ideally, you’ll start on a Monday, and commit to finishing 21 workouts. Crush the first three weeks, and you can move on to #mbfa, where I dial-up the intensity and really push your results to the next level — plus there’s a whole new challenge called Megan Minutes. Your goal is to do a set number of reps in 1 minute using your heavy weights. Don’t quit on me!”

Workouts and Equipment

  • Strength training happens on Monday, Wednesday, and Friday, and includes asymmetrical moves where you’ll use one weight instead of two. Cardio workouts are Tuesday and Thursday.
  • You’ll need light, medium, and heavy dumbbells, and the new BOD Rope, a cordless indoor jump rope that will be available soon. Saturday workouts also feature EMOMs (every minute on the minute) that will push you to give everything you’ve got.
  • Sunday recovery workouts will stretch and revitalize your muscles so you’re rested and ready for Monday.


Who Is #mbf and #mbfa for?

  • #mbf Muscle Burns Fat is a beginner program that features simple, easy-to-follow moves and 25- to 35-minute workouts.
  • #mbfa Muscle Burns Fat Advanced is an intermediate program with longer 25- to 40-minute workouts that build on the moves you learned in #mbf and includes Megan Minutes, which are 1-minute challenges using heavy weights and low-rep burnouts.


Who Is Megan Davies?
She’s an experienced personal trainer whose simple workout style and motivating, upbeat personality will help turn your health and fitness goals into reality, one step at a time.

She’s spent years training clients and expanding her skills, earning certifications from NSCA and CPTS, and opening her own gym.

After winning the Beachbody fitness reality show, THE 20s, Megan created Clean Week, a program that helps you create healthy fitness and nutrition habits in just 7 days.

When Can I Stream #mbf and #mbfa?
Offers go on sale and VIP Early Access begins July 27 (Coach-Exclusive Window July 7–26).

Message me to save $20 on an #mbf and #mbfa challenge pack or to join my support group on the Beachbody app!

Introducing Beachbody Bevvy!

Coming to the US on July 13, get ready for Beachbody Bevvy! Bevvy is a delicious and refreshing 15-calorie tea supplement that helps curb cravings and support healthy weight loss. Our unique formula contains brewer’s yeast peptides to help curb cravings and decrease food intake, and green tea phytosomes to support healthy weight loss; it’s also a good source of fiber.*

Bevvy comes in two refreshing flavors, Lemon and Pomegranate Berry, is gluten-free, dairy-free, and soy-free, and contains no artificial flavors or preservatives. Simply stir with water and add ice to enjoy the summer with an ice-cold Bevvy!

When and Where Can I Get Beachbody Bevvy?

Bevvy will be available in the U.S. on July 13, 2020, on TeamBeachbody.com and will launch internationally at a later time.

Beachbody Bevvy comes in a 40-individual stick pack carton so you can bring a Bevvy with you wherever you go.

Click here for more info, and message me to order!

Cilantro Lime Chicken with Avocado Salsa

Tender Juicy Cilantro Lime Chicken made with a quick marinade then grilled to lock in all the flavors. This paleo chicken recipe is topped with a fresh zesty Avocado Salsa – a healthy, easy, 30-minute meal you’ll love.

Cilantro Lime Chicken:

  • 1.5 lb. boneless chicken breast
  • 1/4 cup lime juice
  • 2 tablespoons olive oil
  • 1/4 cup fresh cilantro
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt

Avocado Salsa:

  • 4 avocados, diced
  • 1/2 cup fresh cilantro, diced
  • 3 tablespoons lime juice
  • 1/2 tablespoon red wine vinegar
  • 1/2 teaspoon red pepper flakes
  • 1 garlic clove, minced
  • salt to taste
  1. To a small bowl, add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 teaspoon of salt. Whisk until mixed.
  2. Add chicken and marinade to a large ziplock bag. Let chicken marinate for 15 minutes.
  3. Preheat grill to medium high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit.
  4. To make the avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tablespoons lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix.
  5. Top Cilantro Lime Chicken with fresh Avocado Salsa.

Source: joyfulhealthyeats

Miami Vice Shakeology Smoothie

  • 1 cup unsweetened coconut milk beverage, divided use
  • 1 cup ice, divided use
  • ½ scoop Vanilla Shakeology
  • ½ cup frozen mango
  • 1 tsp. finely chopped lime peel (lime zest)
  • ½ scoop Strawberry Shakeology
  • ½ cup frozen strawberries

Instructions

  1. Place ½ cup coconut milk beverage, ½ cup ice, Vanilla Shakeology, mango, and lime peel in blender; cover. Blend until smooth. Pour into serving glass;set aside in freezer.

  2. Place remaining ½ cup coconut milk beverage, remaining ½ cup ice, Strawberry Shakeology, and strawberries in blender; cover. Blend until smooth. Pour into serving glass. Serve immediately.

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, and that opportunity continues to expand!

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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