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Coach Mike’s September 2020 Fitness & Health Newsletter is available!

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How’s your nutrition been throughout the covid season? Do you need help getting back on track? Do you know that Beachbody is now offering their hit nutrition programs (2B Mindset and Ultimate Portion Fix) for free with the purchase of a challenge pack?

These nutrition programs are amazing, the 2B Mindset program comes with 53 videos and Ultimate Portion Fix has 136! You get recipes and step by step action plans for helping you implement. Personally I prefer the 2B Mindset because it’s so simply and easy to follow and I can eat as much as I want as long as I follow the guidelines.

Right now you can get both nutrition programs for free with either the new #mbf challenge pack or the 10 Rounds Challenge pack. The #mbf challenge is an especially good deal because it’s still $20 off this month. For the price of Shakoelogy ($130) you get a 30 day supply of Shakeology along with the #mbf program and accessories including the indoor jump rope. You also get the nutrition programs I discussed which are an additional $150 value.

So sign up today for the #mbf challenge pack and get your nutrition and fitness back on track. Message me to join my existing BOD group for daily support and motivation.

Stay well,


Cell: 508-423-0011
Facebook: CoachMikemjmFitnessPage


  • NEW Mind and Body Content FREE on BOD!
  • 8 Reasons Why Self-Care Is Important
  • 20 Self-Care Quotes to Motivate and Inspire
  • Self-Care Ideas
  • Back for a Limited Time! Pumpkin Spice Shakeology
  • Free Nutrition Programs Plus $20 Off #mbf Challenge Packs
  • Need Motivation? Check Out The New Book by Super Trainer Autumn Calabrese!
  • Video Recipe: Easy Cinnamon Apple Crisp
  • Recipe: Coconut Pumpkin Spice Shakeology
  • Join My Team!

Don’t Miss This:

NEW Mind and Body Content Included With Your Existing BOD Subscription!

The Relaxation & Meditation channel is now available on Beachbody On Demand! The world can be a stressful place, and now more than ever we all need a healthy way to relax, unwind, and reduce anxiety.

When you click the Relaxation & Meditation tile on BOD, you’ll find 4 meditations from the Beachbody Yoga Studio, the first 4 Themed Meditations from Unplug, and the first 5 I AM Meditations from @EliseJoanFitness.

More exciting content will be coming soon, including more Themed Meditations from Unplug, meditations from Elise Joan, and a 21-day guided program called Unstress: 21 Days of Meditation for Relaxation, Calm, and Less Anxiety, produced in partnership with the premier meditation app, @UnplugMeditation (available Sept 21). Many of our meditations are under 10 minutes, making them perfect to do first thing in the morning, after your workout, or just before bed.

How Does Unstress Work?

Each day for 21 days you’ll do a unique meditation that’s about 10 minutes long (proven to be the ideal length, especially for beginners).

And while every session helps you relax and reduce anxiety, each one features a prominent theme, like being present, starting the day with a positive mindset, finding balance, and cultivating gratitude, to name a few.

The creator of the Unplug app, Suze Yalof Schwartz, introduces each meditation so you know what to expect, and then summarizes your experience when you’re finished. The sessions are led by a variety of top meditation teachers handpicked by Suze for their expertise and empowering techniques.

When to meditate is up to you. For many people the ideal time is first thing in the morning, to set good intentions for your day.

Or you can meditate following your workout when your mind and body are receptive to relaxation.

Meditation is great for quickly turning around a bad day, or setting you up for a more restful night’s sleep.

Best of all, you don’t need any experience or equipment to do Unstress. If you can breathe, you can meditate! 

Who Is Unstress For?

Everyone can benefit from a daily meditation practice. The key to lasting success is consistency, so Suze curated a program that is easy enough for a skeptical beginner but inspirational enough for an experienced meditator.

Once you experience the benefits of meditation, you’ll wonder why you didn’t start sooner!

What’s Included in Unstress?

  • A 21-day guided meditation program featuring top meditation instructors from the Unplug app.
  • A Getting Started video to help you understand the program.
  • A 21-day daily meditation calendar so you know exactly which meditation to do each day.

When Is Unstress Available?

Unstress on Beachbody On Demand will be available starting September 21, 2020.  There’s no additional cost; all content will be available to all Beachbody On Demand members.

Not a Beachbody On Demand member yet? You can sign up for a membership right now, or message me to get the best deal.

8 Reasons Why Self-Care Is Important

Between work and life, most of us are juggling a lot. When our to-do list is demanding, taking care of ourselves often drops to last priority.

Pushing on for days or weeks or even months on end without checking in with yourself could lead to burnout.

If you’re not taking care of yourself — physically and emotionally — everything around you can suffer.

That’s why self-care is just as important as eating healthy and exercising regularly.

What Is Self-Care?
“Self-care is doing something that nurtures or honors yourself,” explains Marni Amsellem, Ph.D., a licensed psychologist in New York and Connecticut.

It can include physical activities, such as exercise, dance, and yoga, as well as relaxing outlets, such as reading or taking a warm bath.

Here are some reasons why self-care is so important:

1. Self-care helps you perform at your best
Fundamentally, self-care is a way to maintain balance so you can attend to all of your different parts to keep yourself going. In other words, always choosing a deadline over making time for a workout or a nourishing meal could ultimately slow you down.

A study found that medical students who practiced self-care reported less stress and a higher quality of life. Whether you’re a busy doctor, a nurse, a therapist, or a mom, self-care is also important for caregivers because it enables you to better help others in the long run.

2. It supports overall well-being
On some level, we intrinsically know that self-care is important.

“We know it’s ‘good for us’ to eat well, stay hydrated, exercise, and connect socially. Those are probably some of the most basic self-care activities we do. However, beyond the basics, there are activities that we don’t often associate with self-care which are more internal,” says Natalie Dattilo, Ph.D., MHA, director of psychology, Brigham & Women’s Hospital.

3. Self-care can help maintain self-confidence and self-esteem
“It encompasses the way we think about ourselves, the way we talk to ourselves, the beliefs we have about what we are capable of, the ideas we have about our worth, and our sense of self-confidence and self-respect,” says Dattilo. “Without self-care, we compromise our mental wellness and our ability to cope with life’s inevitable curveballs.”

4. It makes us more aware of our personal needs
When it comes to self-care, Beachbody Yoga Studio instructor Caley Alyssa sums it up as having “awareness around your body’s needs physically, mentally, and spiritually.”

Attending to all of your different facets is a self-care plan that supports your mind-body connection.

5. Self-care allows us to be resilient
Whether it’s the cumulative build-up of the small things or confronting a big issue, self-care is an important tool for maintaining resilience, according to Amsellem.

“Resilience building is huge. When we do things to honor ourselves mentally, we are in a better place to take on challenges and stressors we all inevitably face,” she says. “Physically, if we are carrying stress in our bodies, it can manifest as muscle tension or even hypertension. Having an outlet helps with all-around wellness.”

6. It can help you feel well-rested and energized
For Alyssa, practicing self-care reduces stress and increases clarity. “There are countless benefits including increased energy, sense of purpose, better communication, and better sleep,” she says.

7. Self-care doesn’t take a ton of time
Overall, self-care is as individual as you are, but in broad terms, a self-care plan should be enjoyable, relaxing, or stimulating. A self-care activity might also change from day to day depending on your needs.

8. It can be a social activity
Some days you might need time on your own; other days you might need time connecting with others.
“Self-care can most certainly be done with other people,” explains Dattilo. “Spending quality time with good friends can be a critical part of an effective self-care plan.”How Often Should You Practice Self-Care?
Determining when you need to take a break is highly personal depending on what’s going on in your life, who else you’re taking care of, and how busy your job is.“There is no regular script on how much self-care an individual needs, but regular self-care is ideal and daily is great,” explains Amsellem. “It might not look the same as it did a year or six months ago, but grabbing a few minutes to nurture yourself is still essential.”While there is no required amount, practicing self-care frequently is important.

“My recommendation is to do something every day that’s good for you,” says Dattilo.

In fact, some days a self-care routine might be a few minutes, while other days it might be a few hours.

Are There Any Risks to Not Practicing Self-Care?
Feeling guilty about taking time for self-care when you have other responsibilities is a hurdle for many people.

However, not practicing self-care is often compared to emptying your cup to the point where you have nothing left to give.

“If you don’t take care of your physical, mental, emotional, and spiritual wellbeing, then you leave yourself susceptible to depression, frustration, anger, and illness, and other risks,” says Alyssa.

Burning out in your work or personal life can lower your ability to cope.

“When you have taken the time to honor yourself, you’re in a better place to deal with challenges. If you haven’t taken any time, you’re more likely to blow a fuse or be irritable than if you had been practicing self-care,” says Amsellem.

20 Self-Care Quotes to Motivate and Inspire

Whether you’re looking for inspirational self-care quotes to encourage you or funny self-care quotes to make you laugh, these mantras of positivity can help change your outlook and spark healthy habits to start your day right.

To stay motivated or get started incorporating self-care into your daily routine, these wise words are filled with important lessons.

1. Letting go
“By letting it go it all gets done. The world is won by those who let it go. But when you try and try. The world is beyond the winning.” – Lao Tzu

2. Learning to embrace failure
“I think for anyone to become good at something, they have to fail a lot too. And they have to be completely unafraid to fail or they’ll never make it to the next level.” – Amy Schumer

3. Celebrating who you are
“Don’t forget to love yourself.” – Soren Kierkegaard

4. Prioritizing your needs
“We need to do a better job of putting ourselves higher on our own ‘to do’ list.” – Michelle Obama

5. Finding an outlet
“The most creative act you will ever undertake is the act of creating yourself.” – Deepak Chopra

6. Supporting yourself
“Talk to yourself like you would to someone you love.” – Brené Brown

7. Tuning out the noise
“The Internet isn’t reality. The things people are typing are words in an app you can choose to ignore. Put your phone down, close your eyes, count to 10. Think about how you can make the world a better place in the real world.” – Lizzo

8. Not feeling guilty
“Caring for myself is not self-indulgence. It is self-preservation.” – Audre Lorde

9. Setting aside time
“I’m extremely busy, so I have to be able to guard a little time for myself. For me, self-care is also about taking care of my body, which is super important to me. When you are well, you give more to the world and more to your family.” – Venus Williams

10. Adjusting your inner monologue
“Wellness comes from within, and it starts with the mind.” – Danica Patrick

11. Practicing gratitude
“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” – Swami Sivananda

12. Being honest with yourself
“Be who you are and say how you feel, because those who mind don’t matter, and those who matter don’t mind.” – Dr. Seuss

13. Spending time on your own
“It is so important to take time for yourself and find clarity. The most important relationship is the one you have with yourself.” – Diane Von Furstenberg

14. Exploring who you are
“To love oneself is the beginning of a lifelong romance.” – Oscar Wilde

15. Honoring the best version of yourself
“As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.” – Maya Angelou

16. Disconnecting without worrying
“Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott

17. Finding balance in parenting
“Show up for yourself. Show up for others. Stare down your fears and insecurities.” – Julie Burton

18. Nurturing your mind
“Keep good company, read good books, love good things and cultivate soul and body as faithfully as you can.” – Louisa May Alcott

19. Taking a break before you hit a breaking point
“If you feel ‘burnout’ setting in, if you feel demoralized and exhausted, it is best, for the sake of everyone, to withdraw and restore yourself.” – Dalai Lama

20. Starting your morning right
“Once I wake up, I spend five minutes or so daydreaming in bed and breathing to acclimate before I touch my phone.” – Khajak Keledjian

Self-Care Ideas

What self-care means to you can change from day to day depending on your needs. It’s important to tap into an activity (or non-activity) that brings you calm and joy.

Fortunately, practicing self-care doesn’t require a ton of planning and is easy to do.

  • Focus on a single sensation, such as sight, sound, smell, taste, or touch.
  • Try listening to music you love for an hour without scrolling through your phone or multitasking.
  • Find a creative outlet. Get a coloring book, join an online painting class, or make a crafty project.
  • Challenge your mind by reading a book, doing a puzzle, or tuning into a podcast.
  • Get in touch with what matters to you. Make a list of the things you’re grateful for and keep adding to it each day.
  • Be compassionate towards yourself and honest about your feelings. Start a journal to express your emotions.
  • Release stress through joyful movement, whether it’s dancing, riding a bike, or doing yoga.
  • Take a nap or explore restorative yoga focused on relaxing muscles at a slow pace.

Whether you’re facing a difficult time or managing the challenges of everyday life, self-care is a powerful strategy for maintaining a healthy outlook and ability to cope.

When it comes to conquering insecurities, slaying stress, and surpassing hurdles, you are your own most important ally. Self-care allows you to be there for yourself — and others.

Pumpkin Spice Shakeology Returns to the US & Canada 

Get it While Supplies Last!

Back by popular demand, Pumpkin Spice Vegan Shakeology will return to the US and Canada on Sept 2! You won’t want to miss the delicious flavors of pumpkin, cinnamon, nutmeg, and ginger blended in our plant-based vegan formula. Pumpkin Spice is one more delicious way to celebrate the season and get your daily dose of dense nutrition. Limited-edition flavor available while supplies last.

Get Your Pumpkin Spice Shakeology Here! (Available 9/2)

#mbf and  #mbfa: 
Jump on this! FREE Ultimate Portion Fix and 2B Mindset PLUS
VIP Early Access $20 Savings Continues!
Beachbody’s newest workouts, #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced, are now available for VIP early access! These two three-week programs that incorporate strength training and cardio to help you build muscle and burn fat.Best of all, you will save $20 off #mbf Challenge and Completion packs this month, PLUS get FREE digital access to BOTH The Ultimate Portion Fix AND 2B Mindset programs! Select the nutrition program that works best for you and jump into your fitness plan with both feet!Muscle. Burns. Fat. This simple yet incredibly effective philosophy is what #mbf and #mbfa are all about.

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.

When Can I Stream #mbf and #mbfa?
NOW! VIP Early Access has begun!

Message me to to join my support group on the Beachbody app! You can try a free sample #mbf workout here.

Click to Save $20 on #mbf Challenge Packs!

Need Motivation? Check Out The New Book by Super Trainer Autumn Calabrese!

Since the launch of 21 Day Fix revolutionized healthy eating and fitness over six years ago, Autumn Calabrese has helped hundreds of thousands of people lose weight and keep it off with her simple yet crazy-effective approach to portion control.

And now Autumn has written a deeply personal book that shares even more insight into her breakthrough nutrition program — along with the “a-ha” moments that shaped her journey and philosophy.

“Lose Weight Like Crazy, Even If You Have A Crazy Life!” is an unfiltered look into Autumn’s life, career, and the challenges she’s had to overcome to rise to the top of the fitness industry.

What’s the Book About?

For the first time, Autumn shares stories of injuries, emotional trauma, and her sheer determination to find a way back to health through nutrition and fitness.

She proves that no matter where you came from, you can always be in charge of where you’re going.

As a personal trainer working with all kinds of clients, Autumn has learned how to turn “failures” into “redirections” that have transformed their lives — and hers, too!

Autumn provides you with assignments that help you learn more about yourself and your eating habits (the good and the bad!).

And then she helps you reframe your experiences to make them work for YOU, in a way that’s sustainable for life.

Here’s a peek at what you’ll learn from this book:

  • How to use Autumn’s C.R.A.Z.Y. principles to jump-start your weight loss
  • Autumn’s Crazy Easy, Crazy Powerful Nutrition Tips
  • 60-second challenges to strengthen your body and energize your brain
  • Motivational mind/body strategies
  • 23 new recipes
  • 2 new 30-minute workouts to keep making progress, even when life gets crazy

How Is This Different From the Ultimate Portion Fix program on Beachbody On Demand?

“Lose Weight Like Crazy, Even If You Have A Crazy Life!” is a great complement to the Ultimate Portion Fix nutrition program.

Ultimate Portion Fix gives you Autumn’s complete program, including videos and portion-control containers, plus the workbook, logbook, FIXATE Vol. 2 cookbook, and access to the FIXATE cooking show.

Autumn’s new book takes you on a deeper dive into her personal journey while teaching you valuable life lessons and strategies for success that will help transform you, no matter what your goals are.

Where Can I Buy “Lose Weight Like Crazy, Even If You Have A Crazy Life!”?

“Lose Weight Like Crazy, Even If You Have A Crazy Life!” will be available to order through me on the team beachbody shopping page September 9th. Can’t wait that long? You can get it now on


Cinnamon Apple Crisp Recipe from Skinnytaste

Coconut Pumpkin Spice Shakeology

How do you pumpkin spice?

  • 1 cup unsweetened coconut milk beverage
  • 1 cup ice
  • 1 scoop Pumpkin Spice Plant-Based Vegan Shakeology
  • 2 Tbsp. unsweetened shredded coconut

Place coconut milk, ice, Shakeology, and coconut 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, 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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