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October 2020 Newsletter released!

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


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It’s hard to believe it’s already Fall.

Are you ready for the 30 Day Breakaway which is launching later this month? Do you know people who love to run and wish you could be one of them? This program teaches you how and starts you off slow and builds you up to running a 5K.  It has weight training, stretches, and running that you can do on a treadmill or you can download the audio and run outdoors.

There is a link to the 30 minute free sample workout below in the article. Give it a try and let me know what you think. If you like it, I’m happy to give you a great deal on the challenge pack which releases on October 19th.


Cell: 508-423-0011
Facebook: CoachMikemjmFitnessPage

Introducing 30 Day Breakaway, the new workout that combines strength training and running!


  • Introducing 30 Day Breakaway!
  • How to Start Running: 9 Simple Tips for Beginners
  • How to Make Lower-Cal Versions of Fall Flavors
  • Get Your Pumpkin Spice Shakeology While Supplies Last!
  • Try it Free! 30 Day Breakaway
  • Challenge Pack Savings
  • Recipe: Pumpkin and Red Lentil Soup
  • Recipe: Maple and “Brown Sugar” Overnight Oats
  • Join My Team!

How to Start Running: 9 Simple Tips for Beginners

There are many benefits of running: It can help you lose weight, boost your mood, improve heart health, and more.

And (unlike swimming, cycling, or rowing), running is both convenient and affordable. All you have to do is lace up your shoes, head outside, and start to run to get a great workout.

If you’re a newbie, however, you might want a little more info before you get started. Follow these top running tips for beginners and you’ll be a pro in no time.

1. Find a Running Program

To give your new habit a running start, let an expert plan your workouts for you. In Beachbody’s new running program, 30 Day Breakaway (featured in this newsletter), Super Trainer and track-and-field athlete Idalis Velazquez will guide you through effective running and cross-training workouts that will take you from beginner to 5K-ready in 30 days.

2. Get the Right Shoe

“The single most important purchase a runner will make is their footwear,” says Chris Forti, an RRCA-certified coach in New York City. A good pair of running shoes will keep you comfy and may help you avoid running-related pain and injury.

To pick the best running shoes for beginners:

  • Visit a specialty running store, with knowledgeable staff and a wide selection of quality footwear. Be ready to do a gait analysis to help identify shoe models that might work best for you.
  • Let comfort be your guide. Research suggests choosing the most comfortable shoe may support your unique movement patterns, and potentially lower your risk of injury.

3. Pick Your Running Routes

Sure, you can always run on a treadmill, but one of the great things about running is that it lets you explore the outdoors.

To find good running routes:

  • Look for your ideal running environment. If you enjoy being one with nature, search for quiet, wooded trails in your area. Prefer running through neighborhoods? Explore the streets around your home. Or, alternate to stave off boredom.
  • Keep safety in mind. Make sure the routes you choose don’t have you running through traffic and are well-lit in the early morning or evening. (And don’t forget your mask!)
  • Aim for routes that are easily accessible. You’re more likely to get in your run if you just have to walk out your front door.

4. Practice Good Running Form

Studies suggest that a good running gait can help prevent a number of common running injuries, like knee pain and stress fractures in the shins.

There are no hard-and-fast rules for proper running form. However, there are a few general guidelines you can follow for maximum running efficiency:

  • Run tall, with a slight forward lean.
  • Avoid locking your knees.
  • Relax your shoulders and avoid clenching your fists.
  • Move your arms forward and backward, not across your body.
  • Keep your gaze on the horizon, not your feet

5. Start With a Run/Walk Approach

If you’re a running newbie, alternating intervals of walking and running will help you build fitness safely and efficiently. Plus, breaking your run into manageable chunks will make it less daunting than trying to run three miles nonstop.

“I may have someone jog for 60 seconds and then walk for 60 seconds and repeat that 10 times,” Leivers says.

Keep adding time or distance to your running segments as you progress.

6. Set Goals

Creating a running habit is hard work, but having a clear goal can motivate you to stick with it. You might set a goal to lose weight or sign up for a race (an official race or a race length you run on your own).

Give yourself a reasonable amount of time to reach your goal, and keep tabs on what worked (and what didn’t) with your training.

7. Track Your Progress

Tracking your performance will help you see how much progress you’ve actually made with your training. Log your workouts in a calendar (real or virtual), or share your workouts with friends on social media. Keeping track of your running progress can motivate you to stay the course.

8. Dial In Your Hydration and Nutrition

As water helps keep your body cool and functioning during exercise, staying hydrated is key for running performance. So, be sure you’re drinking half your body weight in ounces — minimum.

If you’re running or doing other high-intensity exercises, you’ll probably need even more H20 to keep up with fluid losses.

Solid nutrition habits are also important for runners. At the same time, avoid falling into the all-too-common trap of overeating — especially if you’re trying to lose weight with your running routine.

“Generally speaking, you burn about 100 calories per mile, so if your goal is to lose weight, be mindful that you’re not burning a ton of calories,” Leivers says.

9. Listen to Your Body

It’s normal to feel tight and sore after exercise. But sometimes, those post-run sensations signal impending injury. Learning to interpret physical cues can help you figure out what’s normal and what’s not.

“General soreness subsides within about two to three days,” says John Goldthorp, an RRCA-certified coach and ACE-certified personal trainer. If your aches and pains persist longer, you could have an injury.

If you feel pain in any area, follow RICE (rest, ice, compression, elevation), contact a healthcare professional, and back off running for a couple of days.

“If the pain lingers, seek professional help from an orthopedist who specializes in running,” Forti says.

10. Don’t Forget to Strength Train

“Strength training is an important part of any well-rounded workout regimen,” Braun says. For runners, incorporating strength training even two days a week can help boost your performance, as well as reduce your risk of injury.

“As you build full-body strength and power, you may notice that you’re capable of increasing your running speed, distance, and intensity, which means bigger results,” Braun says.

On Your Mark, Get Set, Go!

Ready to run? Keep these tips in mind!

  • You can run almost anywhere with little equipment, making it a great form of exercise.
  • You need a few things to succeed, like a good pair of shoes and a safe running route.
  • Focus on good form and start slow with a run/walk approach to ease into it and reduce your risk of injury.
  • Give yourself a goal, and in almost no time at all, you’ll be a true runner.

How to Make Lower-Calorie Versions of Your Favorite Fall Flavors

Fall: the season to wear fuzzy socks, spend cozy evenings in, and nurture your unapologetic obsession with all things pumpkin.

After all, recipes made with pumpkin, cinnamon, apple, and squash abound during fall, and take over Pinterest, restaurant menus, and grocery store aisles.

The only problem with these typical fall foods — other than the risk of overdoing them to the point where you don’t want to see another PSL ever — is that we tend to consume them in the form of calorie-rich desserts, processed snacks, and carb-heavy dishes.

But here’s the good news: There are plenty of smart, healthy ways to enjoy your favorite fall flavors without derailing your diet. Here are a few to get you started.

Spice things up with cinnamon.

Few flavors evoke the thought of crisp weather and holiday warmth more than cinnamon. And, according to Amy Gorin, M.S., R.D.N., cinnamon can not only help regulate your blood sugar, it’s particular flavor can also help you cut back on added sugar when you’re making holiday treats.

A simple way to use cinnamon: Sprinkle it in coffee and oatmeal, or use sticks of cinnamon to brew your own tea. Or, try this delicious apple crisp recipe, which uses cinnamon and other autumnal flavors such as maple syrup, walnuts, oats, and sliced apples.

Go crazy with apples.

Speaking of apples, this quintessential fall fruit makes a yummy, nutritious addition to just about any snack or meal. One medium apple contains about 14 percent of your RDA for vitamin C and just over 4 grams of fiber, which, according to Gorin, helps keep you full.

Beyond just munching on plain whole apples or using them to jazz up your oatmeal, you can enjoy apples in plenty of other ways:

  1. Chop them into cubes and cook them in a saucepan with a bit of water, cinnamon, and lemon. Puree in a blender or food processor to make homemade applesauce.
  2. Whip up a nutritious apple pie smoothie.
  3. Bake them into apple chips.

Get creative with pumpkin.

In addition to being a surprisingly versatile ingredient (hello, pumpkin hummus!), pumpkin is also a nutritional powerhouse. It’s full of fiber, vitamin C, vitamin A, and potassium. Plus, it’s low in calories (Seriously. There’s only 30 calories in 1 cup of cubed pumpkin), making it an ideal baking substitute for butter, or base ingredient for savory dishes like this pumpkin chili.

For a healthy alternative to pumpkin-flavored pastries, try pumpkin muffins with maple cream cheese, which relies more heavily on pumpkin puree than sugar for its sweet flavor.

You could also swirl a scoop of unsweetened pureed pumpkin in your oatmeal, use it to make soup (there’s a recipe in this issue), or blend it in a smoothie with a dash of nutmeg and vanilla bean.

Pumpkin seeds are another easy way to get your pumpkin fix. If you’re feeling ambitious, pass on buying store-bought pumpkin seeds and roast the seeds yourself. Once you rinse and dry them, place them on a sheet pan with olive oil, salt, pepper, and the toppings of your choice. A few to try: Parmesan, paprika, or chile powder. 

And, finally, when you just can’t be bothered with pumpkin puree or pumpkin seeds, there’s always pumpkin spice. Not the fake stuff, but the real thing that’s a heavenly blend of cinnamon, nutmeg, cloves, and ginger. It’s basically fall in a jar. Here’s how to make your own healthy version of Starbucks’ Pumpkin Spice Latte.

Bring out the butternut squash.

Butternut squash is another fall food rich in fiber and important vitamins and minerals such as calcium, vitamin C, and vitamin A. “Squash is packed with immune-supportive vitamins, which is also great for cold season,” says David Kern, M.D.

For a healthy, low-calorie breakfast, scramble egg whites, tomatoes, peppers, and butternut squash, then add your favorite seasonings and herbs.

For a cozy comfort meal, try this recipe for butternut squash mac and cheese, which uses whole-wheat noodles, pureed squash, chopped veggies, sharp Gruyere cheese, and Greek yogurt.

Or, whip up a healthy, flavorful butternut squash soup! Here are three recipes, all under 200 calories per serving: spicy butternut squash souproasted chicken and butternut squash soup, and butternut squash soup with ginger.

Get Your Pumpkin Spice Shakeology While Supplies Last!

Back by popular demand, Pumpkin Spice Vegan Shakeology is available in the U.S. and Canada! Don’t 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!

Introducing 30 Day Breakaway!

Challenge Packs Include 2B Mindset and Ultimate Portion Fix, plus save $20 in October!

They say it takes 30 days to break a habit. But what if you could break away from the same old routine and accomplish so much more in that amount of time? In just 30 days, you can discover the joy of running, build a strong, lean physique, and use that strength and stamina to take on a different kind of goal: completing a 5K.

30 Day Breakaway is a running and resistance-training challenge made for rapid results. With Super Trainer and track-and-field athlete Idalis Velazquez in your ear and by your side, you’ll get leaner, stronger, and 5K-ready in just 30 days.

Try a free 30 Day Breakaway Workout!

It’s just you and Idalis as she leads you through fast and effective resistance workouts followed by interval run training that pushes you for short bursts at a level that’s right for you, whether that’s a brisk walk, slow jog, or steady run.

And come Day 30, you’ll be amazed at how much you’ve improved as you complete a 5K!

So you can finally break away from everything that’s holding you back and help you get more fit, faster, and stronger — and ready to finish a 5K — in just 30 days.

Message me if you are interested and to to join my support group on the Beachbody app!


  • a mix of running and resistance training 6 days a week, 20–45 minutes a day.
  • calendar options for new runners, advanced runners and a time crunch option 
  • running (or walking) workouts from moderate, steady-state efforts to speedwork
  • rainy day cardio option


  • light, medium, and heavy dumbbells
  • resistance loops
  • foam roller
  • running shoes 

For true body-shaping results, you have to commit to breaking away from bad habits in the kitchen, and to really take charge of your nutrition during 30 Day Breakaway and beyond, 2B Mindset and Ultimate Portion Fix are your go-to, long-term options.

Both nutrition programs come FREE when you purchase a Challenge Pack and each offers a unique approach to weight loss that lets you eat the foods you love while helping you tackle emotional roadblocks that can keep you from breakthrough results.

Spanish Option!
Yes! Idalis recorded all the video and audio workouts in English and Spanish, so you can choose the language you’re most comfortable with. You’ll find both options on Beachbody On Demand.

Who Is Idalis Velazquez?
Idalis is a NASM-certified personal trainer and creator of Beachbody’s Spanish-language program, Mes de Más.

She’s been a dedicated athlete since her days in Puerto Rico, where she ranked nationally as a track-and-field star for 10 years.

Now Idalis is going back to her running roots to show what’s possible when you tap into your own inner runner.
Offers go on sale and VIP Early Access begins October 19, 2020. There is a coach-exclusive purchase window October 5 – 18, so if you’re interested in coaching, let me know!

#mbf and  #mbfa:
Challenge Packs Include FREE Ultimate Portion Fix and 2B Mindset PLUS
Save $20!

Beachbody’s #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced, are 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 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!

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.

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!

Pumpkin and Red Lentil Soup

Yield: 6 servings

In this ultimate fall soup recipe, red lentils give spiced pumpkin soup a velvety texture and extra protein.

  • 1 medium onion, chopped
  • 2 cloves garlic, finely chopped
  • 2 cups cubed pumpkin (or butternut squash)
  • 1 cup dry red lentils
  • 6 cups water
  • 1 tsp. ground ginger
  • 1 tsp. ground cumin
  • cayenne pepper (to taste; optional)
  • sea salt and ground black pepper (to taste; optional)

Heat oil in large saucepan over medium-high heat.

Add onion; cook, stirring frequently, for 5 to 6 minutes, or until translucent.

Add garlic; cook for 1 minute, or until tender.

Add pumpkin, lentils, and water. Bring to boil. Reduce heat; gently boil, covered, for 20 to 25 minutes, or until pumpkin is soft. Remove from heat.

Place soup in a blender or food processor, in small batches to prevent overflowing; cover with lid and kitchen towel. Blend until smooth.

Return soup to sauce pan over medium heat. Add ginger and cumin. Season with cayenne, salt, and pepper, if desired; cook, stirring constantly, until soup is hot. 

Maple and “Brown Sugar” Overnight Oats

Overnight oats might just be the perfect breakfast — easy to make and no-muss, no-fuss. The combination of Café Latte Shakeology, nutmeg, chopped pecans, and maple syrup is like a warm, nostalgic hug for your tastebuds.

Just roll out of bed, grab a spoon and your jar of oats and you’ve already started your day on a high note.

  • ½ cup dry rolled oats
  • 1 scoop Café Latte Shakeology
  • ¼ tsp. ground nutmeg
  • 1 cup unsweetened almond milk
  • 1 Tbsp. chopped pecans
  • 1 tsp. pure maple syrup

Add oats, Shakeology, and nutmeg to a 16 oz. jar (or sealable container); stir to combine.

Add almond milk; mix well. Seal lid; refrigerate overnight.

Top with pecans and maple syrup just before serving. Store refrigerated in an airtight container for up to 24 hours.

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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