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Hi and Welcome to my latest Newsletter!

We have traveled up to our Summer home in Mass to get somewhat out of the heat for a few months.

My wife and I are still hitting Body Beast workout hard, but check out the latest programs in case you want something different.  645 is the latest so read some details below.

There is also a brand new Shakeology flavor that I will be trying so check it out and give it a try.

With summer here continue to focus on your health and fitness while having fun too.  Let me know if you need some accountability help or a kick in the butt to get you moving.

All the best, Mike

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


IN THIS ISSUE:
  • Free Sample Workout of 645!
  • 6 Exercises to Tighten Up for Summer
  • Save $20 on 645; Complete It for $45 Back!*
  • Cookies and Creamy Shakeology Now Available!
  • Portion Fix Relaunch Coming This Month
  • Recipe: Mediterranean Quinoa Salad
  • Recipe: Aqua Fresca Smoothie
  • Join My Team!

What’s hot right now? How about this free sample workout from Beachbody’s newest program 645, with Super Trainer Amoila Cesar!

6 Exercises to Tighten Up for Summer 

Summer is the season of reckoning. You put away your body-obscuring sweaters, pants, and long-sleeved tops, and pull out the tank-tops, skirts and crop-tops. 

Even if you’ve missed a few more workouts than you care to remember, it’s always a good time to tighten up, build some muscle, and scorch off a few calories..

Check out these six moves that may help sculpt areas that get highlighted by body-revealing summer clothes: your shoulders, abs, upper legs, and glutes.

Grab a pair of medium-heavy dumbbells and sprinkle these exercises for summer clothes into your workout routine to help build muscle in these specific areas. Perform two sets of twelve reps for each move. It’s fast, fun, and challenging. And in the season when living is easy, that’s just the kind of an extra challenge you need.

Squat to Single-Leg Squat

• With your feet parallel and slightly wider than shoulder width, slowly bend your knees and sit your hips back until the tops of your thighs are parallel to the floor, or as low as you can while keeping your spine straight, your chest up, and your gaze forward.

• Pulse up slightly, to shift your weight onto your right foot, but without coming all the way to a stand. Extend your left leg straight in front of you, your toes pointed upward and your heel near the floor. Once your weight is shifted all the way to your right leg, lower down again as far as you can while keeping your spine straight, your chest up, and your gaze forward.

• Reverse the move, slowly standing back up using your right leg only.

• Assume the staring position and repeat the movement, this time coming back up using your left leg only.

• Repeat for six reps on each leg.

Benefits: Works the entire lower body while improving single-leg balance and athleticism, not to mention toning the upper thighs to work that mini-skirt.

Renegade Row to Pushup

• Assume a pushup position with your hands just outside your shoulder width gripping two light dumbbells.

• Perform a pushup, keeping your body straight, head to heels, with your feet apart in line with your hands for added stability

• Maintaining the pushup position, lift the dumbbell in your right hand off the floor bringing your hand to the outside of your ribs while keeping your right elbow close to your side. You don’t want your body to rotate, and you want to resist rotation of the body.

• Lower the right dumbbell to the floor.

• Repeat by lifting the dumbbell in your left hand, following the instructions above.

• Lower the dumbbell, perform a pushup, and repeat the whole movement for a total of six reps.

Benefits: Works the core, and the pushing and pulling muscles of your upper body. Your sculpted shoulders and back can be highlighted with an off-the-shoulder top or backless tank.

Single Leg V Up to Twist
Exercises for Summer Clothes – Single Leg V Up to Twist

• Lie on your back with your feet together, your toes pointed, your legs straight, and your arms pointed directly out to the sides, palms up.

• Keeping your lower back pressed into the floor, lift your head and your legs about six inches off the floor. This is your starting position.

• Keeping your back straight and your torso long, sit up, balancing on your butt, raising your right leg and touching it with your left hand.

• Return to the starting position and repeat the move, this time lifting your right hand to meet your left leg.

• Continue alternating sides for 12 reps on each side.

Benefits: Works the anterior (front) core, including the six-pack muscles and the oblique muscles on the sides of your waist. It’s time to show off your toned midriff with a cute summer crop top.

Thruster

• Hold two dumbbells at shoulder height keeping them close to the body pushing your elbows forward

• Keeping back flat and your weight on your heels, squat until your hips are parallel to your knees, or as far as you can while keeping your chest up, gaze forward, and heels down.

• Push up explosively until you’re standing upright, pressing the weights forcefully overhead as you ascend.

• Lower the dumbbells to shoulder height softly and repeat for a total of 12 reps.

Benefits: Works the quads, glutes, shoulders and triceps, and provides full-body toning for rocking just about any summer outfit.

Single-Leg Glute Bridge

• Lie on your back with your feet flat on the floor about hip width apart.

• Contract your abdomen and keep it tight throughout the movement.

• Raise your left leg straight up towards the ceiling, flexing your foot as you do so. This is your starting position.

• Press your right foot into the floor, raising your pelvis until your body forms a straight line from your knees to your shoulders.

• Hold the top position for a one-count.

• Slowly reverse the movement and return to the starting position.

• Repeat for 12 reps on this side, then perform the movement with your left foot on the floor.

Benefits: Activates and sculpts the glutes, which extend your hips and help keep your lower back and knees healthy. After working this move, it will be time to bust out those short-shorts to show off your lifted booty.

Hammer Curl to Kickback

• Stand holding two dumbbells by your sides, palms facing in towards your thighs.

• Keeping your elbows close to your sides and your palms parallel, curl the weights up to shoulder level.

• Hinge at the hips by pushing the hips back as if closing a car door with your butt until your torso is at a 45 degree angle. Keep the spine straight the whole time by keeping the core engaged and head neutral.

• With your elbows tightly against your lower ribs, slowly extend your arms behind you, like a skier pushing off with her poles, until your arms are parallel with your spine.

• Squeeze your triceps hard for a one-count, then reverse the motion bring your hands back towards your shoulders

• Return to an upright position by pushing the hips forwards and repeat the curl-kickback pattern for 12 reps.

Benefits: Strengthens the biceps and triceps of the upper arms. Strong is the new sexy and nothing highlights sculpted arms like summer tank tops.

Introducing 645: Reach Your Peak in 13 Weeks!

Get ready for 645, the latest cutting-edge strength and mobility training program from Super Trainer Amoila Cesar. For the first time ever, Beachbody is paying YOU for committing to your health & fitness. Commit to Beachbody’s Total Solution: you complete 645 and we’ll give you a $45 USD reward!*

645 will be available for VIP early access with $20 off ($24 CAD/£20 GBP/20€ EUR) off Total-Solution Challenge/Completion Packs in the US, Canada, UK, and France on July 6.

645 combines strength training, cardio, and mobility work using functional, powerful moves that will target your entire body, and still leave you feeling invigorated, energized, and ready for anything.

Commit to Amoila for 13 weeks, and he’ll help you build a legit fit body without feeling constantly sore and spent.

Each session starts with a total-body warm-up that activates your muscles and readies them for the hard work to come. Make no mistake, these first 10 minutes are much more than a good stretch.

By focusing on your entire body, you’re setting yourself up to get the most out of every rep and every move, and to properly prep your body so that you’re physically ready for what’s to come.

645 is 6 days a week, 45 minutes a day, for 13 weeks

What Equipment Is Needed for 645?

  • You’ll need light, medium, and heavy dumbbells, and Power Loops for most workouts.
  • Power Loops are the next generation of resistance band, offering a wider design and grippier texture that helps them stay in place even during the most active moves.
  • There are two Power Loops — grey for lighter resistance and black for heavier resistance.
  • a mat for floor work and a foam roller for bonus workouts are also recommended

*How do I get the $45 back from Beachbody?
By completing The 645 Commitment. For the first time ever, Beachbody is giving a $45 USD reward as well as a 645 tank or t-shirt for completing a program with Beachbody’s Total Solution of Fitness + Nutrition + Support.*

How do I qualify?

  • Step 1: Purchase a 645 Challenge or Completion Pack between July 6 – August 31, 2021
  • Step 2: USE and stay on your Shakeology OR Beachbody Performance Supplements (Energize + Recover) on monthly subscription for the entire program and DO the 645 workouts
  • Step 3: Join a BODgroup for accountability and support (message me to join!)
  • Step 4: Submit results to The Beachbody Challenge contest by 12/31/21 (and get a free 645 tee or tank)
  • Must be purchased by August 31, 2021. You have until December 31, 2021 to complete all steps including submitting your entry to The Beachbody Challenge

**Important: Additional terms and conditions apply. All steps must be completed to qualify. Here is a link to Beachbody’s FAQ for more information.

SAVE $20 off 645 VIP Early Access Challenge Packs!

Enjoy the Newest Addition to the Shakeology Family, Cookies & Creamy!

When Beachbody dreaming up the next crave-worthy Shakeology flavor, they took a peek at the most popular requests. “Cookies and cream” was at the top of the list.

Well, the wait is over: introducing the fifth permanent flavor, Cookies & Creamy Vegan Shakeology!

It’s eligible for a monthly subscription and one-time purchase and is available in both a 30-day bag and 24-packet cartons.

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.*

While there are no cookies (or cream) in Cookies & Creamy Plant-Based Vegan Shakeology, the flavor marries notes of vanilla with hints of decadent cocoa.

The result is a creamy, vegan, and gluten-free shake with a delicious cookie taste — plus 16g of protein, 250mg of omega-3 from ALA, 6g of fiber, 2 billion CFUs Bacillus coagulans, supergreens, superfruits, and adaptogens!

*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.

Click Here to Purchase Cookies & Creamy Shakeololgy!

Autumn Calabrese is officially relaunching Portion Fix with new videos, paths, and more, plus intermittent fasting! Stay tuned!

Mediterranean Quinoa Salad

This healthy quinoa salad recipe is perfect for lunch or for a refreshing summer dinner. Made with seasonal and colorful ingredients, it’s naturally vegan, gluten-free, and dairy-free!

Prep Time 10 mins | Cook Time 20 mins | Serves 4

For the quinoa salad:

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1/2 tsp salt
  • 1 can chickpeas, rinsed and drained (15 ounces)
  • 1 medium red onion
  • 1 medium yellow bell pepper
  • 1 medium cucumber
  • 1 cup cherry tomatoes, halved
  • 1/2 cup kalamata olives, cut in half

For the dressing:

  • 2 tbsp extra-virgin olive oil
  • The juice of 1 large lemon
  • 2 tbsp apple cider vinegar
  • Salt and Pepper to taste
  • 1/2 cup basil leaves

Rinse the quinoa in a fine-mesh colander. Combine it with 2 cups of water in a saucepan. Add half a teaspoon of salt. Bring the mixture to a boil over medium-high heat. Reduce the heat to a gentle simmer and let it cook for about 15 minutes until the quinoa has absorbed all the water. Remove from the heat, cover, and let it rest for 5 minutes to make it become soft and fluffy.

Wash all the veggies then chop the red onion, cucumber, and yellow bell pepper into small chunks. Cut the cherry tomatoes and black olives in half. Drain the chickpeas and rinse them well.

While the quinoa cools a bit, prepare the dressing. Squeeze one lemon, and finely chop the basil leaves. In a small bowl or a small jar combine the extra-virgin olive oil, salt, pepper, basil, the juice of one lemon, and apple cider vinegar. Whisk or shake well until blended.

Add the quinoa to a serving bowl, then add the chickpeas, cherry tomatoes, red onions, cucumber, yellow bell pepper, and black olives and drizzle the dressing on top. Mix well, taste, and add more salt and pepper if needed.

If you have time, let it rest for 10 minutes before serving to allow the dressing to infuse the salad with its fresh summery taste. This salad is great served at room temperature, or you can prepare it in advance and serve it chilled. SOURCE: gatheringdreams.com

Agua Fresca Smoothie

This Strawberry Agua Fresca smoothie is made with refreshing cucumber, lime juice, and Strawberry Whey Shakeology.

  • ¾ cup water, or club soda
  • ½ medium cucumber, peeled, chopped
  • 1 scoop Strawberry Whey Shakeology
  • 1 Tbsp. fresh lime juice
  • 1 cup ice

Place water, cucumber, Shakeology, lime juice, and ice in blender; cover. Blend until smooth.

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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