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June 2021 Health & Fitness Newsletter is Released!

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Well we are so close to being officially in summer but here in Florida it certainly feels that way already with hot temps every day.  My wife and I will be heading back to our summer home up north to get some relief from the heat.  We have been down here in Florida since January.

We also have been doing all workouts from Sagi Kalev with workouts from Body Beast, Hammer & Chisel, and A Week of Hard Labor.  We finish that 2 month schedule this week and probably go do another round of Body Beast.  Love his workouts.

There are new Beachbody workouts coming so read this newsletter and see if some appeal to you.

While we have been working out most days our eating and drinking have not been good so time to refocus.  Join US!  Reach out so we can talk about keeping each other accountable.

Have an awesome month.

Mike

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

IN THIS ISSUE:

  • Is Your Smoothie Bowl Making You Gain Weight?
  • Try These Delicious Smoothie Bowl Recipes!
  • Save $20 on LET’S GET UP Challenge Packs
  • Introducing Cookies & Creamy Shakeology!
  • Summer Strong Sale – $20 off Your Choice of Challenge Pack through June 30!
  • It’s a Great Time to Be a Beachbody Coach

Help Pick the $100,000 Winners in This Year’s Beachbody Challenge!

Voting Ends June 8!

The crown jewel of Beachbody’s annual Coach Summit is the showcasing the hard work of the Beachbody Challenge finalists and announcing the winners. The transformations are motivating and moving, and the watching audience is moved to awe, celebration and sometimes tears.

Cast your vote here for one of four male and four female finalists. You may vote once per day for one male and once per day for one female until voting ends on June 8, 2021, at 12 pm Pacific Time. If you wish to learn more about the finalist, click their image.

The Beachbody Challenge is a health and fitness transformation contest that rewards people for achieving results with Beachbody’s proven system of fitness, nutrition, and support.

YOU can enter the Beachbody Challenge contest by submitting your transformation results at BeachbodyChallenge.com. Each qualifying contestant receives a FREE GIFT while supplies last, and their transformation story competes for a chance to win amazing cash prizes, from $500 to $100,000 USD!

The Beachbody Challenge contest is open only to legal residents of the United States, Canada, the United Kingdom, and France, who are Team Beachbody members and at least 18 years of age or the legal age of majority in their place of residence at the time of entry.

Is Your Smoothie Bowl Making You Gain Weight?

Smoothie bowls can be a good source of fiber, protein, healthy fats and carbohydrates to start your day or help you refuel after a workout.
Compared to juicing, smoothie bowls retain the fiber from fruit and veggies, which helps you feel fuller, longer; adding protein and fat has the same effect. All three components can help stave off hunger and cravings later in the day.But they can quickly turn into high-calorie sugar bombs if you’re not careful. Before you get blending, let’s break down what not to do when you make your next smoothie bowl.

Smoothie Bowl Mistakes to Avoid
Mistake #1: Adding Too Much Fruit
On the whole, fruit is good for you. But when it comes to smoothies, people can end up eating far more fruit than they would ever eat in one sitting. That means a more sizeable hit of carbohydrates, which can affect your blood sugar levels.

“Consuming too much of any food, fruit included, can lead to an excess in overall calorie intake and promote weight gain,” she adds. “Once they are blended down, the fruit appears to be a smaller portion, but you are still consuming the full serving,” says Erin Palinski-Wade, R.D., CDE.

Mistake #2: Ignoring portion sizes
Fruit, yogurt, greens, and other ingredients may reach the fill line when you toss them in the blender, but once you blend them, they may only reach halfway. So, why not throw in even more fruit and yogurt and other stuff, right?

Consider this: If you make a smoothie bowl with a medium-sized banana, one cup of strawberries, one cup of blueberries, 1.7 ounces of oats and 200ml of 2-percent milk, you’ll be eating around 460 calories, along with 1.4 ounces of sugar.

Add half an avocado, a tablespoon of peanut butter, and a handful of chia seeds, and your smoothie now contains close to 900 calories. That could be almost half of your recommended intake of calories for the day, depending on your age and gender. A few seemingly small additions can make a big difference to the overall makeup of your smoothie bowl.

Mistake #3: Not putting skin in the game
People skip the skin of fruits and vegetables for a variety reasons: they don’t like the taste and/or texture or they’re worried about consuming pesticides. But when you can, keep the skin — it can be a source of even more fiber, vitamins, minerals, and antioxidants making your smoothie more nutrient dense.

Mistake #4: Adding too many high-calorie toppings
Speaking of toppings… the typical smoothie bowl is topped off with even more fruit, nut butters, nuts, seeds, grains, and dried fruit, etc. — all of which can add up to be more caloric than the smoothie part of the bowl! While toppings can add more nutrients, it’s important to not go overboard.

How to Keep Your Smoothie Bowl in Check
To create a filling, satisfying smoothie bowl that won’t get in the way of losing weight, it’s important it contains protein, healthy fats, and carbs in the right balance. Here are some tips to keep your next smoothie bowl in check:

1. Add lots of veggies
“If a smoothie has too many high-calorie ingredients — even if they are healthy — you can end up consuming too many calories in one sitting,” says Alissa Rumsey M.S., RD.

Bulk up your smoothie bowl with spinach, kale, cucumbers, carrots, celery, or beets for added nutrition without tons of calories. “The more colorful fruit and veggies that you can pack in the better,” Tori Wesszer, RD, adds.

2. Add protein and fat
“Many people end up adding way too much fruit to their smoothies and not enough protein or fat,” Rumsey says.

When it comes to protein, plain Greek yogurt (2%), cottage cheese, silken tofu, or Shakeology  are great sources.

For fat: “Add in a tablespoon of chia or hemp seeds for omega-3 fats and a tablespoon or two of nut butter or raw nuts,” she adds. Top your smoothie bowl with nuts, hemp seeds, or pumpkin seeds for added healthy fats and protein.

3. Limit added sweeteners
If you add dried fruit, such as dates, stick to a max of two tablespoons and cut back slightly on the fresh fruit, Rumsey suggests. For yogurt or nut milks, go for the unsweetened versions.

Smoothie packs from the store can contain tons of added sugars in the form of corn syrup, granulated sugar, honey, sweetened fruit, and sweetened yogurt. By making your bowl at home with whole ingredients, you get to control what goes in it.

4. Balance higher-calorie toppings with lower-calorie toppings
“I love topping my smoothie bowls with unsweetened coconut flakes (one to two tablespoons) and a raw cacao nibs,” Rumsey says.

While some toppings, such as nuts, are higher in calories, Wesszer encourages people to add them in small amounts since they can still play a role in losing weight.

Try These Delicious Smoothie Bowl Recipes!

Banana Berry Smoothie Bowl
This smoothie bowl may look too pretty to eat, but with 23 grams of protein, 10 grams of fiber, and 14 grams of healthy fat, your body will be thankful when you do.

Strawberry Whey Shakeology serves as the base, which also includes almond milk and blueberries. Top with blueberries, blackberries, banana, pumpkin seeds, chia seeds, and sliced almonds for added texture, vitamins, minerals, and healthy fats.

Strawberry Mango Smoothie Bowl
This smoothie bowl also uses Strawberry Whey Shakeology as its base (it’s just that good!). Cubed frozen mango and cucumber slices add a unique flavor profile that’s sweet and refreshing. Top with chia seeds and blueberries and you’re ready to enjoy.

Glowing Green Smoothie Bowl
Not just appropriate for St. Patty’s day, this verdant green smoothie bowl gets its color from a cup of raw spinach.

You’ll hardly taste the greens once you add unsweetened coconut, kiwi, and banana as toppings. A cup of ice thickens up the mixture for a frosty treat that won’t break the calorie bank.

Cherry Blossom Smoothie Bowl
Get your phones ready, because this bowl is a social media showstopper. With a scoop of Vanilla Whey Shakeology for a protein boost, almond milk, frozen cherries, and matcha, you’ll have a sweet and nutritious snack or breakfast in just a few minutes.

Toppings include more frozen cherries, strawberries, coconut, and pumpkin seeds.

Smoothie bowls can definitely be a part of a nutritious eating plan — just make sure to keep an eye on portion sizes, toppings, and include proteins and healthy fats to keep them on point.

SAVE $20 and Get the Benefits of Dance Conditioning With LET’S GET UP!
 
Shaun T’s new program, “LET’s GET UP!!” is available NOW for VIP Early Access with  $20 savings this month! Shaun’s dance fitness program emphasizes fun, positivity, and feeling good while getting a truly effective workout.TRY A FREE SAMPLE WORKOUT!

“The sweat is REAL! You’ll 100% feel the burn,” says Beachbody Technical Fitness Advisor Amanda Lopez

LET’S GET UP! combines heart-pumping cardio and resistance movements, so it’s possible to lose excess weight and gain muscle definition with dance conditioning.

LET’S GET UP! provides clear directions, modification options, and an encouraging instructor with a wide range of music and dance styles, from hip-hop to disco to musical theater.

“Shaun’s motivation is like no other,” Lopez says. “He’ll help you get there.”

LET’S GET UP VIP Early Access Challenge Packs – SAVE $20

Cookies & Creamy Shakeology Coming This Month!

Let’s hear it for the newest PERMANENT addition to the Shakeology family, Cookies & Creamy, available in the US and Canada June 22!

Cookies & Creamy Plant-Based Vegan Shakeology is still the whole-food-based shake you know and love. Like every flavor in the Shakeology family, it’s meticulously crafted with powerful nutrients to help you eat better, feel better, and live better.*
What does this dessert-inspired flavor taste like? Beachbody describes it as “notes of vanilla with hints of decadent cocoa.”

Mark your calendars for this creamy, vegan, and gluten-free shake with a delicious cookie taste!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Summer Strong Sale! $20 off Your Choice Challenge Pack

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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