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February Health & Fitness Newsletter is Released!

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February is American Heart month according to the NIH. It’s important to take care of your heart through diet and exercise, and Beachbody and I can help you with that!  In January Autumn Calabrese released the newest program, 9 Week Control Freak. It’s a great program designed for people of any fitness level. It also comes with full access to Beachbody’s nutrition programs: Ultimate Portion Fix and 2B Mindset. This will help you know exactly what to eat and how much to lose weight and meet your goals.

If you are concerned about the equipment needed for 9 Week Control Freak or don’t have the space for it, on February 8th Beachbody is releasing an “Off the Wall” version of it that does not require the special equipment. So now you have no excuses! Message ME today for information on how to order and I’ll even add you to special challenge group on the BOD app for 9 Week Control Freak. It’s not too late to take control of your health and your heart!

Starting February 16th, I will be hosting a FREE 21 day challenge.  This challenge is for anyone who is ready to give up alcohol, do some type of exercise and eat healthy for the full 21 days.  This is a great way to focus on your health.  Message ME today and I will add you to the Facebook page.


Cell: 508-423-0011
Facebook: CoachMikemjmFitnessPage

  • Important Change: Dumbbells only! “9 Week Control Freak: Off the Wall” launches Feb 8, plus save $20
  • Keeping Your Heart Healthy
  • How to Break 7 Bad COVID Habits
  • Video Recipe: Banana Split Berry Yogurt Paraits
  • Recipe: Strawberry Valentine Shakeology
  • Join My Team!

Important Change: Dumbbells Only!

9 Week Control Freak: Off the Wall is Here

NEW workouts and equipment-free packs launch Feb 8; save $20!

Based on customer feedback, Beachbody recognizes that many people are excited by the concept “taking back control” with 9 Week Control Freak – but have been unable to participate because of the equipment. They’ve partnered with Autumn to create 9 Week Control Freak: Off the Wall, a dumbbells-only option that gives more people an opportunity to try the program!

This alternate path to the program will include five routines that represent each phase of the program (15 total workouts). Anyone who has previously purchased 9 Week Control Freak will receive access to this content as a free bonus.

New equipment-less packs and digital only offer will be offered to support the launch.

There are 5 unique 9 Week Control Freak: Off the Wall workouts to represent each phase of the program (15 total workouts). Each phase of 5 workouts should be repeated for 3 weeks. Workouts begin to drop in English audio + English, Spanish, and French captioning on Feb. 7 at 6 pm Pacific Time. Spanish and French audio will follow. Here are all the dates:

•    Feb 7 at 6PM PST: Phase 1, Workout 1
•    Feb 8 at 3PM PST: Phase 1, Workout 2
•    Feb 9 at 3PM PST: Phase 1, Workout 3
•    Feb 10 at 3PM PST: Phase 1, Workout 4
•    Feb 11 at 3PM PST: Phase 1, Workout 5
•    Feb 26 at 3PM PST: Phase 2, Workouts 1-5
•    Mar 19 at 3PM PST: Phase 3, Workouts

9 Week Control Freak offers and VIP Early Access are  available now! 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.

What is it?
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.

You’ll be doing a variety of different workouts each week in 9 Week Control Freak, but they all lead to one goal: control.

This is Beachbody’s latest breakthrough to help you become strong, lean, and powerful.

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.

Click to Save $20 on 9 Week Control Freak Challenge Packs!

Keeping Your Heart Healthy

February is American Heart Month, a time when all people can focus on their cardiovascular health. Heart disease is the leading cause of death for both men and women in the United States, and the second leading cause in Canada and the United Kingdom, according to government statistics from these countries.

The website offers an overview of heart disease and ways to help prevent it:

What is heart disease?

When people talk about heart disease, they are usually talking about coronary heart disease (CHD). It’s also called coronary artery disease (CAD). This is the most common type of heart disease.

When someone has CHD, the coronary arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque, build up inside the arteries.

Plaque is caused by too much fat and cholesterol in the blood, high blood pressure, smoking, and too much sugar in the blood (diabetes).

When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or a heart attack. Learn more about CHD

Am I at risk for heart disease?

Everyone is at risk for heart disease. But you are at higher risk for heart disease if you:

  • Have high cholesterol or high blood pressure 
  • Smoke
  • Are overweight or obese 
  • Don’t get enough physical activity
  • Don’t eat a healthy diet 

Tips to help prevent heart disease:

Eat healthy

Eating healthy can help lower your risk of heart disease. A heart-healthy diet includes foods that are low in saturated and trans fats, added sugars, and sodium (salt).

Heart-healthy items include high-fiber foods (whole grains, fruits, and vegetables) and certain fats (like the fats in olive oil and fish). heart-healthy shopping list

Drink alcohol only in moderation

If you choose to drink alcohol, drink only in moderation. This means limiting your drinking to no more than 1 drink a day for woman and no more than 2 drinks a day for men. Drinking too much alcohol can increase your risk of heart disease.

Get active

Getting active can help prevent heart disease. Adults need at least 2 hours and 30 minutes of moderate aerobic activity each week. This includes walking fast, dancing, and biking. If you are just getting started, try walking for 10 minutes a day, a few days each week. Then add more activity over time.

Stay at a healthy weight

People who are overweight or obese are at an increased risk for heart disease, high blood pressure, and type 2 diabetes. If you are overweight or obese, losing just 10 pounds can lower your risk of heart disease. 

Quit smoking and stay away from secondhand smoke

Quitting smoking helps lower your risk of heart disease and heart attack. Avoiding secondhand smoke is important, too – so keep your home smoke-free. If you have guests who smoke, ask them to smoke outside.   

Manage stress

Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure. Deep breathing and meditation are good ways to relax and manage stress.

Also, see your doctor to learn your cholesterol, blood pressure, and blood sugar levels to determine if you need medication and to enact any lifestyle changes necessary to keep your heart healthy and strong.

How to Break 7 Bad COVID Habits

In 2020 we became obsessed with staying healthy: wearing masks, washing our hands, keeping our distance, and Googling things like, “Should I disinfect my groceries?”

But ironically, we also picked up some not-so-healthy habits. We baked bread from scratch. We made “quarantini” cocktails. We stopped wearing pants with buttons.

The stats tell even more of the story: An international survey found that average physical activity dropped from 108 to 72 minutes per week during COVID, while sitting time increased from 5 to 8 hours per day. Alcohol sales rose by 54 percent. And packing on extra pounds became so common that it was dubbed the “Quarantine 15.”

Now that we can finally start to see the light at the end of this long tunnel, here are some COVID habits to leave in the past.

1. Stress Eating
Turns out, living through a global pandemic is pretty stressful. Who knew? You may find yourself reaching for comfort food to cope — especially if you’re home all day and can wander to the fridge whenever the mood strikes.

So how can you kick the emotional eating habit? Instead of snacking when you’re stressed, find a healthier way to decompress.

“Rather than over-indulging in ice cream when stress surges, take the dog for a walk, hit the gym, or do some yoga to calming music,” says Julie Mancuso, registered nutritionist and owner of JM Nutrition.

2. Winging Your Workouts
Work-from-home flexibility sounds great in theory — just squeeze in a workout whenever you have free time, right? But it can be hard to find “free time” when work, home, school, and everything else is all happening in the same space.

To get some structure back into your days, add workouts to your calendar and honor them like any other appointment.

3. Baking All the Things
This is the year we all learned to make banana bread…and sourdough starters…and cinnamon rolls…and homemade bagels. But turning your kitchen into a makeshift patisserie doesn’t exactly make it easy to eat healthy.

Want to flex your culinary skills without wrecking your diet? Try one of Beachbody’s healthier comfort food recipes or dessert recipes.

4. Wearing Stretchy Pants Every Day
A lot of us are rocking the “Zoom mullet” these days — professional on top, leggings on the bottom. But when you’re wearing stretchy fabrics 24/7, it’s easy to gain a few pounds without noticing.

Even if you’re committed to riding out the pandemic in elastic waistbands, make it a habit to try on your favorite pair of jeans once a week to make sure they still fit. It’s an easy non-scale way to check in with your body.

5. Unwinding With a Daily Quarantini
The quarantini — mixing Emergen-C packets with gin or vodka — became a thing.

But immune-supporting supplements aren’t really meant to be mixed with hard liquor, as the company noted on Twitter.

And on a broader note, many of us ramped up our alcohol consumption during the pandemic. One survey found that reports of binge drinking increased by 26 percent between February and April.

If you’ve taken up day-drinking as a hobby, switch to a healthier (and non-alcoholic) afternoon pick-me up instead — like a yummy Shakeology smoothie or a refreshing Bevvy mocktail.

6. Subsisting on Takeout
If your Uber Eats driver could be an official member of your COVID pod, you may want to start cooking more meals at home.

Try a creative new dinner entrée like vegetarian paella or bell pepper nachos, or check out our most popular dinner recipes for ideas.

7. Losing Ground on Your Weight-Loss Goals
If you gained the “quarantine 15,” you’re not alone.

One survey found that 22 percent of respondents had gained 5 to10 pounds during the pandemic. Don’t let that setback discourage you — just make 2021 the year you get back on track.

“Start with one small change,” says Melissa Lopez, ACE-certified personal trainer.

“Instead of trying to get back into a workout routine, change your diet completely, start meditating, and get better rest all overnight, choose one small goal — like going on a 15-minute walk each evening, or swapping your evening wine for an herbal tea,” she suggests.

It took months for those COVID habits to creep up, so give yourself time to undo them and build some new, healthy habits in their place.

Video Recipe: Try these Banana Split Berry Yogurt Parfaits from the American Heart Association!

Strawberry Valentine Shakeology Smoothie

This strawberry smoothie is perfect for your sweetheart!

  • 1 cup unsweetened almond milk
  • 1 cup ice
  • 1 scoop Vanilla Shakeology
  • 1 cup fresh or frozen strawberries

Place almond milk, ice, Shakeology, and strawberries 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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