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Happy New Year everyone!

Who’s ready to put 2020 behind them and get in shape in 2021? If so, Beachbody and your coach (me) are ready to help! Autumn Calabrese’s new program called 9 Week Control Freak was just released as I’m sure you have heard, and this month the challenge pack is $20 off. The 9 week Control Freak challenge pack comes with the following:

 VIP Early Access to stream 9 Week Control Freak ($99 value)
 30-day supply of Shakeology, a science-backed superfood nutrition shake ($130 value)
 Annual Beachbody® On Demand access with 1,500+ workouts, mindful meditations, and delicious recipes to support your total health and well-being ($99 value)
 Ultimate Portion Fix® and 2B Mindset® digital nutrition programs ($119 value)
 Ultimate Portion Fix Portion-Control Containers ($119 value)
 2B Mindset Tracker
 First 30 days of Nutrition+™ membership
 9 Week Control Freak Get Started Guide, Brag Board, and Daily Trackers
 Quick Start Nutrition Guide
 Control Track with 2 Resistance Bands
 Core Ball
 Shakeology Shaker Cup
 Free access to me as your personal Coach

If you already have Beachbody On Demand you can get the completion challenge pack without it, and save money.

Also, I have a new BOD group which starts Monday for 9 Week Control Freak. This will be on the Beachbody On Demand mobile app, and we already have 26 people, but we have room for a few more! This will be a great place to get daily support when you log your workouts and nutrition. You can ask questions and make new friends. Contact me to join and I’ll add you to the group.

I can’t wait to get started and reach my 2021 New Year’s resolution health and fitness goals!

Mike

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

 

Try This 9-Week Control Free Sample Workout!

IN THIS ISSUE:

  • Video: 9 Week Control Freak Free Sample Workout!
  • 6 New Year’s Resolution Mistakes
  • Easy, Effective Resolution Ideas
  • VIP Early Access + Save $20 on 9 Week Control Freak
  • Save on 30 Day Breakaway and #mbf Challenge Packs
  • Recipe: Sheet Pan Chicken with Veggies and Apples
  • Recipe: Peppermint Patty Shakeology
  • Join My Team!

6 New Year’s Resolution Mistakes That Can Sabotage Your Goals

It’s totally normal to want to reboot your life (and revamp your bod) come January 1, but before you go crazy with your New Year’s resolutions list, you may want to consider what not to do.

Mistake 1: Your Goal Is Too Broad
Goals like “getting fit,” “eating healthy,” and “losing weight” are too broad and ambiguous to be successful.

To follow through with your goals, you need to define exactly what they are in clear terms.

A good way to achieve this: Make sure your goal passes the SMART goals test, meaning it should be “Specific, Measurable, Attainable, Realistic, and Timely.”

Instead of committing to eating more greens — a goal that’s vague and tedious to measure — incorporate at least one different vegetable in at least two meals daily.

Mistake 2: You Don’t Hold Yourself Accountable
If there are no repercussions surrounding your goal, you’re more likely to make excuses, fall behind, or just give up completely.

To hold yourself accountable, you have to put yourself in situations that make it difficult to slack off.

If you thrive on encouragement or tough love, ask a friend or family member to check up on you regularly to make sure you’re on track with your goal.

If you struggle to stay motivated on your own, join an online fitness group, or set a non-negotiable exercise date with an accountability partner so you can’t bail at the last minute.

If you work well under pressure, share your goal on social media, and set a deadline to achieve it. Post progress updates frequently, and ask your social network for encouragement on the hard days.

Mistake 3: You Make Too Many Resolutions
If you vow work out every morning and run three days a week, plus cut dairy, gluten, and sugar from your diet all at the same time, you might be setting yourself up for disappointment.

Setting too many equally ambitious goals at the same time isn’t effective.

Instead of creating multiple resolutions, which can leave you feeling scattered and overwhelmed, focus on one or two goals. Strive to make the couple of resolutions you focus on ones that can be built on.

Once you’ve successfully incorporated one goal into your life, you can gradually add other related mini goals every week to ensure you’re progressing.

Mistake 4: You Don’t Develop a Realistic Plan
Setting a goal without creating a plan of action is like constructing a building without laying the foundation first — it’s totally unsustainable.

Before you take action, make a list of things you can do each day to achieve your goal, then include weekly and monthly milestones you want to hit.

Breaking your goal down into several smaller short-term goals helps you stay focused and feel accomplished — even on the super tough days.

Mistake 5: Your Resolution Feels Like a Chore
A good goal should be both challenging and exciting. It should push you outside your comfort zone, but still be approachable. If your goal feels too difficult, daunting, or boring to tackle, tweak it.

Instead of whipping up the same chicken and broccoli dish every night, watch Ultimate Portion Fix creator and Beachbody Super Trainer Autumn Calabrese and her professional chef and brother Bobby Calabrese prepare healthy and tasty dishes in their Beachbody on Demand cooking show, FIXATE, or search online for new healthy recipes.

Or if the idea of lifting weights at the gym four days a week doesn’t rev your engine, pick an activity that does, like hiking outdoors.

Mistake 6: You Don’t Celebrate Your Progress
It’s tough to stay disciplined if you have nothing to look forward to.

Instead of waiting to treat yourself or have fun until you hit your goal (which — let’s be real — can seem like a lifetime away), pause every now and then to acknowledge your hard work and progress.

Celebrate the small victories; it will help you stay motivated and excited for more.

If your inclination is to celebrate with an edible treat, rethink your strategy. While occasional cheats and treats help keep us sane, they shouldn’t become a celebration default.

Instead, treat yourself to new motivational or performance workout gear. Reward your discipline with a massage, pedicure, haircut, or spa day.

The Keys to Successful New Year’s Resolutions

Pick one or two — but no more than three — specific, measurable, attainable, realistic, and timely resolutions that are compatible with your current fitness level, and won’t require super drastic changes to your schedule or lifestyle.

Start with small and specific goals that can be built on after they’re implemented and habitual.

Make sure to factor in an action plan for executing your goals, and building on them once you hit milestones. Pause a few times to reassess whether your goals are working for you, and don’t forget to celebrate your progress!

Easy, Effective Resolution Ideas

Need some sample resolutions to get started? Try these:

  • Try a clean-eating challenge, where you vow to avoid processed foods and eat real, whole foods instead. Try this for
    30 consecutive days, and when you hit the one-month mark, commit to another 30 days. Repeat until this becomes the way you eat.
  • Cut soda, even diet soda, and high-calorie drinks from your diet. Get your fluids from good ol’ pure water, plain coffee, or tea (a splash of milk or non-dairy milk is OK), and nutrient-packed smoothies or Shakeology.
  • Eat two extra servings of veggies every day for a month.
  • Cook clean, healthy recipes at home at least four nights a week. Make a point to try one new recipe a week.
  • When you eat out, swap your carb-filled sides (such as fries or breakfast potatoes) with veggies or fruit.
  • Join an accountability group and check in at least once a week. Message me to join mine! Can’t get to the gym, or too cold and dark out? Get your sweat on in your living room with Beachbody On Demand.
  • Do your daily workout early in the morning; you’ll be less likely to schedule something over your exercise time, or not do it because a last-minute meeting came up. You’ll have to fight the urge to snooze, though.
  • Bring your lunch to work one day a week, then keep adding another day each week.
  • Limit the amount of sweetener you put in your coffee or tea. To start, reduce it by half.
  • Drink a glass of water every morning when you wake up.

Take Control!

Save $20 and Get VIP Early Access NOW on 9 Week Control Freak

Where are my Control Freaks at?! 9 Week Control Freak offers and VIP Early Access are now available for all! Take back control of the things you can with Autumn Calabrese’s newest, innovative program. To get strong, lean, and powerful, you have to take control of the things that truly dictate the quality of your life, like strength, stamina, nutrition, and even sleep. Autumn brings together her most powerful tools for truly game-changing results. Now, it’s up to you.

Autumn designed 9 Week Control Freak as three phases that will increase in intensity and exercise difficulty, 5 days a week, three weeks at a time.

What Kinds of Workouts Are in 9 Week Control Freak?

9 Week Control Freak is five days of exercise per week: three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core.

In addition, there will be supplemental 10-minute bonus workouts to target certain muscle groups.

Together, these three training formats create a powerful stimulus for results. Add a day of pure strength training and a day of Tabata cardio workouts, and you’re going to understand what it feels like to be in total control.

In just 18 to 30 minutes at home, you can trigger more muscle growth, incinerate more calories, and burn more fat than many people do in an hour at the gym.

What Equipment Do I Need?

You’ll need a few key pieces of equipment:

  • Control Track with B-LINES Resistance Band.* This adjustable resistance device easily attaches to a qualified door or can be mounted on a wall 
  • Fitness Step (similar to the one used in Transform :20 with the ability to add height)
  • Core Ball*
  • Dumbbells: light, medium, and heavy
  • The band, ball, and guides are included with Completion Packs and are also available as an Accessories Bundle

Click to Save $20 on 9 Week Control Freak!

More January Deals!

SAVE $20 on 30 Day Breakaway and #mbf Challenge and Completion Packs in January!

30 Day Breakaway is a running program with Super Trainer Idalis Velazquez. In 30 days, you’ll get leaner, stronger, and ready to run a 5K race! A powerful combo of running and resistance training helps accelerate fat loss as you tone your entire body. In just 30 days, you’ll be fitter, faster, and ready to crush a 5K.

#mbf and #mbfa: Ramp it up with Muscle Burns Fat and Muscle Burns Fat Advanced! Work with Super Trainer Megan Davis to get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you’ll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

Both  2B Mindset and Ultimate Portion Fix  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.

You might enjoy following these trainers on Instagram! Check out Idalis @ivfitness at and @the30daybreakaway and Megan @megandaviesfitness.

Click to Save $20 on 30 Day Breakaway!
Click to Save $20 on #mbf and #mbfa!

Sheet Pan Chicken with Sweet Potatoes, Apples, and Brussels Sprouts

PREP: 20 mins | COOK: 25 mins | SERVES: 4

Ingredients

  • 4 boneless skinless chicken breasts, trimmed of excess fat and lightly pounded to a relatively even thickness
  • 3 tablespoons extra-virgin olive oil divided
  • 4 cloves garlic minced
  • 2 tablespoons chopped fresh rosemary divided
  • 1 teaspoon ground cinnamon
  • 1 teaspoon kosher salt divided
  • 1/2 teaspoon black pepper divided
  • 4 cups Brussels sprouts trimmed and halved (quarter if very large), about 1 pound
  • 1 large sweet potato peeled and cut into ½-inch cubes
  • 1 medium red onion cut into 3/4-inch pieces
  • 1 medium Granny smith apple peeled, cored, and cut into rough 1-inch pieces (these pieces should be larger than the other vegetables)

Instructions
Preheat oven to 425 degrees F.

Place the chicken breasts in a large ziptop bag. Drizzle with 1½ tablespoons olive oil, then add the garlic, 1 tablespoon rosemary, cinnamon, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Zip the bag tightly, then shake and rub the bag to coat the chicken in the oil and spices. Set aside while you chop the vegetables and apples, or refrigerate for up to 1 day.

Once chopped, place the Brussels sprouts, sweet potato, onion, and apple on a large, rimmed baking sheet. Drizzle with the remaining 1½ tablespoons olive oil, then sprinkle with remaining 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Toss to evenly coat, then spread into an even layer.

Remove the chicken from the marinade and place on top of the apple and vegetables. Place in the oven and roast until the chicken is cooked through and the internal temperature reaches 160 to 165 degrees F, about 18 to 22 minutes, or until done.

Once the chicken is cooked through, remove to a plate to rest and cover with foil to keep warm. Toss the apple and vegetables on the pan, then return the pan to the oven and continue baking until caramelized and tender, about 10 to 15 additional minutes. Sprinkle with the remaining 1 tablespoon fresh rosemary. Serve warm with the rested chicken. Source: wellplated.com

Peppermint Patty Shakeology

Refreshing peppermint, creamy vanilla, and craveable chocolate come together in this smoothie version of a peppermint patty.

This Peppermint Patty Shakeology smoothie tastes like the classic candy, but boasts 18 grams of protein and other healthy ingredients — like Shakeology! — to fuel your day in a good way.

Ingredients

  • 1 cup unsweetened almond milk
  • 1 cup ice
  • ½ scoop Chocolate Shakeology
  • ½ scoop Vanilla Shakeology
  • ½ tsp. pure peppermint extract
  • 1 tsp. shaved dark chocolate
  • Fresh mint leaves (for garnish; optional)

Instructions

  • Place almond milk, ice, Shakeology, and extract in blender; cover. Blend until smooth.
  • Garnish with chocolate and mint leaves (if desired).

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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