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April 2021 Health & Fitness Newsletter is Released!

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Welcome to Spring! Do you need help getting started with a new program? If so, reach out to me and I can help. The latest Beachbody program, 9 Week Control Freak, has been completed by many people and they loved it.  The 9 Week Control Freak challenge pack is still on sale this month for $20 off, and I’m willing to give you a $20 amazon card to anyone who purchases a challenge pack this month. Contact me if you are interested.

I will be doing a new challenge in a couple of weeks that is based on all of Sagi’s workouts.  Looking forward to doing this and if you are interested please contact me so I can add you to the challenge.


Cell: 508-423-0011
Facebook: CoachMikemjmFitnessPage


  • 9 Easy Ways to Boost Your Mood
  • Dance Conditioning With Shaun T: LET’S GET IT UP!
  • Salted Caramel Shakeology is Here!
  • Recipe: Avocado Egg Salad
  • 10 Most Popular Shakeology Recipes
  • It’s a Great Time to Be a Beachbody Coach!

9 Easy Ways to Boost Your Mood

In trying times, it’s natural to try to figure out how to boost your mood. And know this: You are not alone. If you’re struggling with your mental health, reach out to a health-care professional. Don’t wait to seek help!
1. Move your body
Exercise releases feel-good endorphins, so make time to move every day. While a fitness program like 9 Week Control Freak with Autumn Calabrese is awesome, even small bits of movement can feel good.

“If you have a desk job, it’s critical that you take movement breaks throughout the day,” says Trevor Thieme, CSCS, Beachbody’s director of fitness and nutrition content.

“These don’t have to be long or strenuous — just a short walk, a few body-weight squats, or a brief yoga flow can help reduce stress, increase focus, and improve your mood.”

2. Choose good-mood foods
“Food has a direct impact on our mood in a variety of ways,” says dietitian Julie Feldman, MPH, RDN.

Incorporating mood-boosting foods (like fatty fish, whole grains, and blueberries) into your daily eats is a great way to influence your mood naturally.

3. Get quality sleep
There’s nothing like a good night’s rest to feel refreshed and ready to take on the day. Sleep is another natural mood-booster.

“We all need quality, consistent sleep each night to restore the mind and body,” says Melissa Oleshansky, Ph.D, a yoga teacher and licensed clinical health psychologist.

“Going to bed and waking up around the same time can regulate our circadian rhythm and keep our minds and bodies aligned with clarity and peace,” she explains.

Getting yourself into a new sleep routine (so you’re not waking up exhausted) is definitely a habit worth establishing.

4. Stay connected
Keeping in touch with loved ones even during social distancing is a crucial mood-booster.

“Lack of social connections can contribute to depression, sadness, and loneliness,” Oleshansky explains. “Every day we should pick up the phone and call a friend, co-worker, neighbor, or loved one. The art of talking and connecting with others can boost mood.”

5. Slow down
Be honest: How often do you sit down to eat a meal or enjoy a cup of coffee or tea? Pausing your day for a ritual like sipping a hot cup of tea is a nurturing way to slow down and think about your current mood.

It “allows space for the truth of what we are feeling,” says licensed mental health counselor Julie Booksh, MA, LPC. By trying too hard to fight a mood (this includes never taking time to breathe or slow down), this “keeps the nervous system stuck in fight or flight,” she says.

Block out time on your calendar for meals, tea breaks, and other little “resets” throughout the day.

6. Sing it out
Love singing in the shower after a long day? Turns out, “singing your mood” is another strategy Booksh recommends.

“Singing gives the mood a voice and allows movement and discovery,” she says. “You might find yourself laughing at some point, too.”

And science backs this up: Singing (whether you’re talented or can’t carry a tune) has plenty of perceived emotional benefits.

7. Dance your feelings
For double the fun, why not combine movement and music? “Put on a good groove and dance,” Booksh suggests. “This can be an instant mood changer.”

Not only do you get the boost from singing along (and letting out whatever you’re feeling), but the movement also delivers its own boost!

8. Write it down
It’s easy for emotions to “get stuck.” One way to let go of negative energy and boost your mood is to write a letter to yourself (or the person who put you in that mood).

“I often suggest having the part of you that is in a sad or bad mood write a letter to the part of you that wants to hurry up and change the mood,” Booksh says.

Not a writer? Sketching or drawing your mood is fine, too!
(And you never need to send the letter. You can keep it, burn it, recycle it, or whatever you need to do.)

9. Love the mood you’re in
The best way to boost your mood, Booksh says, is to love the mood you’re in. (Or at least accept it.) This means accepting and understanding whatever you’re feeling.

“Learn to be with the lower mood or bad moods,” she says, “otherwise you are constantly running from yourself.”

All moods are important, she adds, because they help us learn information about ourselves that can help us feel more whole.

As Booksh puts it, “you might discover a lot [about yourself], which can allow creative solutions to emerge.”

Get the Benefits of Dance Conditioning With LET’S GET UP!

Shaun T is back with a new program, coming Spring 2021! It’s “LET’s GET UP!!” – a dance fitness program with an emphasis on fun, positivity, and feeling good while getting a truly effective workout.
This will be known as “the fun one!” It’s a breakthrough integration of dance and fitness that will be easy-to-follow and accessible to people of all dance and fitness levels. Not only will you see the physical transformation you expect from Beachbody, but you will support your body positivity, self-confidence, and joy!

Whether you’re new to fitness or keeping the momentum of living your best life, Shaun T shows you how to maximize the moves so anyone can make this the greatest 30 minutes of their day. Shaun integrates easy-to-follow cardio dance sequences, body-weight resistance training, and even his own Insanity-based moves set to music. It all builds to a “post-able” performance opportunity at the end of class as a reward for getting up and getting it done.

Get ready to have some fun, and Let’s Get Up in Spring 2021!

Program information

  • Program length: 30 Days
  • Workouts per week: 6
  • Workout length: 30-35 minutes
  • Equipment needed: The dance workouts require no equipment. For the resistance workouts, light to medium dumbbells are recommended.

Coaches can purchase LET’S GET UP! with $20 savings starting April 19, and VIP Early Access challenge packs with $20 savings will be available starting May 3.  

Salted Caramel Shakeology Is Here!

Salted Caramel Shakeology is NOW AVAILABLE in the U.S. and Canada!

Salted Caramel Shakeology has the protein, superfoods, adaptogens, and more that your body craves. Spring just got better with your favorite guilt-free, now better-tasting, warm weather treat!

Salted Caramel Shakeology is a rich, indulgent flavor bringing all the good vibes into your home while continuing to meet your health goals.

Like all of our Shakeology flavors, it delivers protein + superfoods + adaptogens + more = nutrition your body craves.

Shakeology is backed by science, loved by millions. Healthy never tasted so sweet!

Avocado Egg Salad

This avocado egg salad uses half the yolks and lots of healthy fats from the avocado. You can serve this as a wrap, on whole-grain toast or in a lettuce cup.

  • 4 large hard-boiled eggs, chopped
  • 4 hard boiled egg whites, chopped (discard the rest)*
  • 1 medium hass avocado, cut into 1/2-inch pieces
  • 1 tbsp light mayonnaise, for Whole30 use compliant mayo
  • 1 tbsp fat free plain yogurt, for Whole30/Paleo swap with more mayo
  • 1/2 tablespoon finely chopped chives
  • 2 teaspoons red wine vinegar
  • 1/2 tsp Kosher salt
  • pinch freshly ground pepper

Combine the egg yolks with the avocado, light mayo, yogurt, chives, vinegar, salt and pepper. Mash with a fork. Combine with egg whites and adjust salt as needed. Source: skinnytaste

Check out the 10 Most Popular Shakeology Recipes and see if any of your favorites made the list!

It’s a Great Time to Be a Beachbody Coach!

Now more than ever, I am very thankful to have something I can do to help others from my own home! I’ve met so many people and built meaningful friendships through the Beachbody coaching opportunity. I love the providing and receiving accountability, and I love having the the opportunity to pass on what I’ve learned on my own fitness journey. 

Coaching can change your life
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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