Category Archives: Workout Programs

Smart Start: A 7 Day Intro to Health & Fitness

This post goes out to all of you who follow me and my fitness journey but are not quite sure you want to commit to a full month of healthy eating, 30 minute exercises, meal planning, and starting a new lifestyle!!

I totally understand – it looks super overwhelming in the beginning, but I PROMISE it gets easier and I am by your side every step of the way!!  I am really excited to share with you a brand new tool to help you start understanding the basics of healthy eating, incorporating a delicious and nutritious Superfood Shakeology smoothie once a day, and workouts each just 30 minutes a day.

The good news is Beachbody’s newest program SMART START with our Team and it lets you “try on” a healthy lifestyle for just 7 days, no strings attached!!! 

Smart Start is only one week long and will show you how easy it is to make healthy choices and give you the confidence to take the next step. The best part? You do not have to fully commit to an entire challenge pack. This Smart Start option is $30 (plus shipping) and allows you to sample our coaching group for a week, to help you test out the products and be a part of our support & accountability group so we can teach you how to plan and prep, keep you motivated and share some of our tips and tools with you!

Who is Smart Start for?

This is a great program for beginners and those who have tried a fitness program and failed or haven’t started because they’re afraid to fail. You know you need to make a change, but you’re not sure where to start – Smart Start is your answer! If you want to dip your toes into health and fitness without diving in, this is the perfect program for you!!

We are all afraid to start a new job, buy a new car, make the decision to have a family but all of those things come with risks.  Life is about taking risks and seeing where it will take you.  You have no idea what you are capable until you put your mind to it. You can’t be afraid to give something a try, what’s the worst thing that could happen?  You may have to take extra water breaks or push pause to give yourself some breathing room.  But what are the rewards at the end of the day?

You can look back and say, “I did that”! You can show people your new body, you can wear clothes you’ve been wanting to wear for a long time.  You can pull out those skinny jeans that have been sitting in the back of the closet!  The possibilities are endless!  When you feel good about your body, it will show in every aspect of your life!  Other people will see your beauty radiating from within and your positive body image will reflect on others.  You can help end the trend of obesity just by saying “yes” I want to face my fear of failure and prove myself wrong! There is no room for excuses!

How does Smart Start work?

Smart Start is a 7-day fitness and nutrition program designed to introduce you to a healthy lifestyle with our newest super trainer Megan. You will get 4 workouts, a step-by-step meal planner, and a week’s supply of delicious Shakeology all for just $30.  To gain access to my group, I will personally send you a link to order through my website.

The Workouts

Smart Start comes with four 30-minute workouts: cardio, strength, core function, and flexibility.  The only equipment required is a set of dumbbells for the strength workout. There will be an intensifier available if you want to kick up your workout a notch!!

The Nutrition Plan

There is NO calorie counting in this program!! You will receive a step-by-step meal planner that breaks it all down for you with delicious, nutritious foods and a sample supply of Shakeology. Packed with all the nutrients, vitamins, and protein that you need, Shakeology will help curb your cravings and boost your immunity. The regular Shakeology sampler comes with 2 packets of chocolate, 2 packets of vanilla, 2 packets of cafe latte, and 1 packet of strawberry. There is also a Vegan Shakeology sampler available, which is the one I personally drink every day.

The Support and Accountability

The best part of Smart Start is the support and accountability you get from my Challenge Group! In a closed Facebook group starting on November 13th, I will provide you with daily motivation, tips, tricks, and everything you need  to make it through the week successfully!!  We are actually going to be running the group for 10 days! The 8th we will start the plan and prep process and on the 13th will be day 1 of our workouts!  Once you complete your enrollment, we will be adding you to our private online accountability and support group to give you daily tips, motivation, accountability and more.

Can one week really make a difference?

YES!!! This is the first step in making better choices and building better habits. If you stick with the program for the full 7 days, you will start to see and feel changes in your body. Plus you will increase your confidence and you’ll be ready to continue your fitness journey!!!

If you are interested, fill out the application below and I will be in touch within 24 hours!!

http://bit.ly/HealthAndFitnessWithExcelWithMel

HURRY!  Spots are limited to the first 25 who enroll!

Not Another Monday…

Do you know how many people are living in the same house they were living in 5 years ago?

Do you know how many people are working at the same job, in the same position they were working 5 years ago?

Do you know how many people are still dedicated to their goal of improving their health and fitness plan they started 5 years ago?

Do you know how many people who buy a Beachbody workout program actually complete them from start to finish?  I don’t either, but it’s not many…like less than 10%.

I did.  No coach.  No Shakeology.  No Challenge Group.

Just a set of DVDs, a workout calendar and a new set of weights.  September – December 2012 and I had AMAZING RESULTS!

Previously, I had starved myself skinny and created a habit of running extra miles to burn any extra carbs or drinks I consumed over the weekend, but I was still flabby after losing almost 50# in 2010.

I was SO OVER counting Weight Watchers Points.
I was SO OVER counting calories with My Fitness Pal

I was SO OVER the vicious cycle of starving myself during the week and eating whatever I wanted on the weekend, just to end up at the same spot every Monday.

Until I found Beachbody:

  • At-home Workouts
  • Nutrition including Shakeology (don’t knock it until you try it)
  • The accountability of Challenge Groups

I became a DVD junkie.  In a good way.  But I was one of the few that actually COMPLETED each program I purchased, submitted my results, and at least earned a free t-shirt (and several hundred bucks in cash and prizes for winning a few things).

And then came ON DEMAND…and for less than $100 A  YEAR I get every new workout, ALL the new programs, and take on EVERY new challenge including recently:

Shaun Week (who made me cry along with my sweat)

Shift Shop (where I lost over 10# in under a month)

Hard Labor (which has nothing to do with giving birth)

And instead of having to spend $60-$120 for EACH new program, I get them automatically as part of my annual subscription and I actually SAVE money and still get results.

You see my personality lends itself to needing a challenge…needing a schedule…needing the group support. And with Beachbody, I have all of that.

All you need is a coach.  And a plan.  You don’t even need a Monday.  But I can I help!

Submit your information below and I will be in contact in the next 24 hours to help you get set up with a workout, a meal plan, and small group support (including ME!).

Lets do this together!

Are You Ready For A Week of Hard Labor?

I had so much fun doing Shaun T Week with my customers so I am SUPER excited that Beachbody is at it again! This time we are going to try a week of HARD LABOR with the Beast himself, Sagi Kalev.  Have you ever done Body Beast before?  I did this program earlier this year and I loved it.  I did not BULK up, I toned up and I really leaned out!  It was great for my body and gave me that athletic toned feel vs. skinny.

What Is A Week Of Hard Labor?

 

A Week of Hard Labor is going to be just like Shaun T week – starting on September 5th, Sagi will release a new workout on Beachbody on Demand every day for 5 days. He will target a different muscle group each day and work it until it can’t work anymore! During this 5-day program we will work on your chest and back, legs, shoulders and arms, total body, and core.

A Week of Hard Labor is perfect for anyone interested in weight training, people who don’t like heavy cardio, and fans of The Beast!!  Sagi will whip you into shape with 25-45 minute workouts and I will keep you on track with daily motivation, accountability, and support. Plus, I’ll get you set up with a 5-day meal plan designed for optimized performance.

This program is starting right after the long holiday weekend, so it’s being released RIGHT when we need it most! I know Labor Day is the time to end the summer with picnics and cookouts which obviously throws a wrench in our health and fitness plans!! Even the most disciplined and dedicated people can get a little unfocused when there are a ton of temptations in front of you.

What Equipment Do I Need?

So after Labor Day, it will be time to get back on track! You will need dumbbells, resistance bands, and a stability ball to make the most out of this week with The Beast. A Week of Hard Labor is one of Beachboy’s toughest weightlifting workouts, but we are going to conquer this program together! There is always a modifier if you are having difficulty with any of the moves.

 

How Do I Sign Up?

If you’re interested in learning more or participating in A Week of Hard Labor, fill out the application below!  I will contact you in the next 24 hours with a response on how to get started.

I Am Interested In A Week of Hard Labor

New Team Beachbody Tools Coming in 2017!

Happy August, and I wanted to give you a little update on what’s new and what’s to come with Team Beachbocy.

Beachbody announced a bunch of new products and programs at Summit and we couldn’t be more excited for what’s to come. For those of you who follow me as customers or coaches that couldn’t make it to Summit, I wanted to fill you in on these awesome announcements!

It is going to be a great year thanks to these incredible launches. I am so excited!!

Daily Sunshine

Daily Sunshine, Smoothie for kids, healthy smoothie for kids, Beachbody, Melanie Mitro, Top Coach

First up is Daily Sunshine and I can honestly say I have been waiting for this for sooooo long! We have always been told that Shakeology is meant for adults and while it isn’t bad for children, it isn’t designed to fulfill their nutritional needs. Well now we have DAILY SUNSHINE, a 3-in-1 smoothie formulated to suit the dietary needs of your kids!! Daily Sunshine is made with organic fruits and vegetables, organic pea protein, and healthy fats, and has 3 grams of fiber, probiotics from Bacillus coagulans, vitamins C & E, calcium, and vitamin D.

All you have to do is mix the Daily Sunshine powder with 8 ounces of water and stir. It’s available in 2 flavors for your picky eaters – chocolate and strawberry banana. It is also gluten-free and dairy-free.  If you’d like to order Daily Sunshine you can click here.

Double Time with Tony Horton

Tony is back with an exciting and entirely new at-home fitness concept: working out with a partner! This program is designed to keep families of all fitness levels active. You and your spouse or a friend (or one of your own kids) will take on daily partner workouts and healthy eating for 30 days. Working with a partner gives you extra motivation and accountability to switch with the program, plus you get some bonding time while you get active!  Double Time is a 30-day program with total-body workouts (all 35 minutes or less) that feel more like play and less like work!

This program will be launching in November. If you are interested in learning more, please fill out the application at the bottom of this post!

Clean Week

Coming in September, new Beachbody super trainer Megan Davies is launching Clean Week, a 7-day fitness and nutrition program designed to introduce you to a healthy lifestyle. You will get 4 workouts, a step-by-step meal planner, and a week’s supply of delicious Shakeology. This is a great program for beginners and those who have tried a fitness program and failed or haven’t started because they’re afraid to fail.

Clean Week is only 7 days and will show you how easy it is to make healthy choices and give you the confidence to take the next step. The best part? You don’t even need to sign up for Beachbody on Demand! Clean Week workouts are FREE with the purchase of a 7 day Shakeology Sampler.

If you are interested, let me know below!!

Double Time & Clean Week

Shaun T Week Coming Soon To Beachbody On Demand

I am so freaking excited to announce that Shaun T is coming back for another appearance!!  Shaun T is launching Shaun T Week To Beachbody On Demand on June 12th 2017.  It is one week of fitness but it is about changing your life and transforming your mind and body.  It is about getting motivated to get connected to your fitness, to your mental journey and to continuing on with your progress and reaching your health and fitness goals.

When Does It Start?

The group starts on June 12th and it goes day by day  live on Beachbody On Demand.  You will not be able to look ahead.  Each workout is posted live that morning.  It is perfect timing because my basement remodel should be finished by then, I can get back to my workout room, and we can crush it together through my support and accountability group.

How to get it?  You need to make me your coach and get Beachbody On Demand through me as your coach.

Secondly, there is a great modifier so even if you don’t like being down on the floor you can modify with Shaun T and he gives you that option.  These workouts are like the best of Shaun T, his greatest hits!

THE WORKOUTS:

Insane Basics:  Go Slow, form over speed, work through it.

Pure Cardio Part 2:  It is going to be amazing!  You don’t go to the floor at all.

Insane Weights:  This workout is hitting the weights in an Insanity format.

25 Abs:  25 minutes of abs that is so ridiculously amazing that you will need to pray before do it! LOL

BrickSanity:  Asylum strength and T25 mixture and a lot of insane craziness!

Speed 4.0:  Speed workout similar to what you did in T25 Speed 1.0 and 2.0

Dig Deep is how you end the week with a bang!  This is BANANA’s YO!!!!  This sounds like Friday Fight From Max 30.

So it won’t stop at the end of 7 days.  There is a lot more in store for you after those 7 days!

What’s Your Next Steps?

This is going to be incredibly awesome and I cannot wait to start an exclusive group for this program and I want to do it with you!  Are you in?? Do you want to join me?  You must be willing to participate everyday for the entire week.

  1.  Send me a FB friend request
  2.  Click “Going” on the Event Page
  3.  Send Me a Message to let me know your coming and I will contact you to walk you through the process of getting involved.

I can’t wait!  Let’s rock our first full week of summer together!!  It’s about to get real!!!

All The Details on YouV2

I’m so excited to announce a BRAND NEW Beachbody home fitness program that launches May 16th!! YOUv2 is a beginner workout designed to help you upgrade to the new version of you! This 4-week program will get you moving with 30-minute workouts packed with classic party songs and dance moves from the 80s and 90s. There are 4 cardio-dance routines and 2 body-sculpting workouts.

What is YOUv2?

Get ready to party, sweat, and celebrate becoming the new you every time you press play. Expect to have lots of fun with feel good party tunes, an incredible group of ladies of all shapes and sizes, and motivation from your biggest cheerleader and trainer, Leandro Carvalho. With 4 cardio-dance routines and 2 body-sculpting workouts, Leandro teaches you easy-to-follow moves, step-by-step. And the best part? He picked songs that will make you want to move and groove to the new version of you.

This workout is EASY, SIMPLE, and all you have to do is show up and press PLAY!! Plus, you’ll love the throwback songs and the energy is incredible!!

Who is YOUv2 for?

Great for all fitness levels, YOUv2 is designed for women who want a fun dance-inspired workout that’s easy to follow. If you’ve never really worked out, or you haven’t worked out in a long time, this program is perfect for you! In just four weeks you’ll be feeling and looking better without all the stress of a strict program and fad diet.

What is the eating plan like?

The K.I.S.S. (Keep It Super Simple) & JUST EAT! Meal Guide is your on-ramp to eating better and feeling better. It’s not a strict diet. It’s designed to help you make small, simple changes over 4 weeks with 4 easy steps. These help you create new healthy habits that will become second nature. You’ll get easy-to-make healthy recipes, too.

When can I get this workout?

The program launches on May 16th! If you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program.  Here is your link to create your Free Team Beachbody Account.  Make sure that you complete the application below to join a challenge group so that you can also get the support and accountability to start and complete the program!

There will never ever be a perfect time to start your fitness and health transformation.  You literally just have to take that leap of faith, bite the bullet and go for it.  If you do not try, how will you ever know if you can succeed! This just might be that one thing where everything comes together and just finally makes sense to you and your lifestyle.

Connect with me on my Facebook Page to see even more details on events, news, and announcements: ExcelWithMel Facebook Page.

Spring into Fitness Beachbody on Demand Challenge Pack Special

Happy Saturday!!  I am writing this message because Team Beachbody has just let the cat out of the bag on their BIGGEST SPECIAL EVER The Spring Into Health Promotion! I am really stinking excited because #1 I think you are getting an absolute steal with this offer and secondly it gives you the flexibility to pick and choose what workout you want to do based on your current needs.

I love Beachbody On Demand because you do not have to continually purchase new programs every time that you finish one.  It allows you to pay a one year membership and you have access to every single fitness program that Beachbody has ever released plus all new releases for an entire year!  So, for example let’s say you start out with the 21 Day Fix and you loved it but you want something more intense, you can just open up your library and move to the 21 Day Fix Extreme or Core De Force.

Well previously you would have to order the program, wait for it to arrive and then start!  Another thought, let’s say you are gung ho with starting your fitness journey with Core De Force and you order it and press play on the first workout and you realize it is not going to be a good fit for you.  You do not have to send it back, no returns or stalling your fitness journey.  You simply open up On Demand and choose another workout that fits you!  It truly does prevent you from excuses and helps you to customize your fitness experience to meet your needs.

As a Coach I see customers all the time who complete 21 days of the 21 Day Fix and then just fall off the wagon because they don’t know what they want to do next. This solves that down time in the process of deciding what is next.  Plus you have all of the nutrition tips, program manuals, schedule of workouts listed on your Beachbody Page.  When you have me as a coach you also get access into my monthly support and accountability groups!  We are Springing into our Health & Fitness together and would love to have you join.  I will help you set realistic goals for your lifestyle and then choose a program that fits your needs. Every person in the group replaces one meal a day with Shakeology and then checks into the group daily to log your workouts, Shakeology/Food.

I provide you with daily support, motivation, accountability, tips, recipes, meal planning and more.  My job is to make sure that this is the VERY BEST $160 YOU HAVE EVER INVESTED IN!!!  No more throwing money away, it’s time to get results that truly become a healthy lifestyle forever!!!  Does that sound like something you would like to do?

Have you heard of Beachbody On Demand?

Well, Beachbody On Demand All Access is our newest feature that allows you to stream every single fitness program that Beachbody has ever released plus all new releases in a 12 month period right to your phone, ipad, laptop or any other streaming device (Roku, Apple TV, Firestick ect….).  You also have access to the Fixate Cooking Show and also my support and accountability groups that I run through our challenge tracker app.

The All Access Pass is awesome because it allows me to customize my fitness program to my needs on a daily and weekly basis, it gives me all of the nutrition guides, program manuals and tracking sheets plus the Fixate Cooking Show which helps you navigate the nutrition plan and then you are connected with me as your coach in my challenge groups to help you start, troubleshoot along the way and get the results that you want!  I love it!!  I truly feel like I am able to help YOU customize your program and help you get amazing results.

With all that being said the Challenge Pack for Beachbody OnDemand All Access was at $199 and that was a pretty great deal!  I mean you legit were getting over $6K in workouts!  But Beachbody is doing a Spring Into Fitness Promotion and the price has dropped to $160 USD which is just incredible!  Seriously the cost of Shakeology is $130 +tax and shipping so if you look at it this way you are basically for $30 more getting an entire year of health, fitness, accountability and support!  LIFE CHANGING PEOPLE!  I think it’s a deal that is CRAZY not to take advantage of plus I know it won’t last long!

They are for a very limited time only running a special where you get:

  • Beachbody On Demand All Access for 1 full year
  • A  30 Day Supply of Shakeology
  • The Portion Fix program
  • Access into my Spring Into Fitness Accountability and Support Group in April
  • Discounted price and shipping all for $160 US (previously at $199 + tax and shipping)

That is seriously amazing!!!!!  The amount of value is just mind blowing! Plus I know that Team Beachbody is getting ready to release a ton of great new programs and you don’t want to miss out on them in your library!  You have plenty of options to get connected and rock your results in time for summer!

If you are ready to order here are the links!

Just send me a MESSAGE and LET ME KNOW WHAT YOU ORDERED and if you would like to join my next Challenge Group with me as your coach!!!

Purchase the Beachbody OnDemand All Access Challenge Pack As a Coach

Purchase the Beachbody OnDemand All Access Challenge Pack as a Customer

For additional questions please don’t hesitate to ask.  Just let me know when you enroll so I can add you to my next Challenge Group!

CORE DE FORCE is Here!!!

With CORE DE FORCE, Joel Freeman and Jericho McMatthews give you the ultimate mixed martial arts-inspired workout to get knockout results in 30 days.

What is CORE DE FORCE?

• 30 days of mixed martial arts-inspired workouts that slash inches off your waist, blast belly fat, and sculpt total-body definition—no equipment needed.

• 8 workouts on 3 DVDs that alternate Boxing, Kickboxing, and Muay Thai combinations, cardio spikes, and bodyweight training to help you get a knockout body.

• 2 bonus workouts: 5 Min. Core on the Floor and Core Kinetics.

• A fitness program created by Super Trainers Joel Freeman and Jericho McMatthews who have extensive fitness experience teaching a variety of workouts, from Kickboxing to cardio, worldwide.

•Includes a modifier who demonstrates the moves at a lower intensity, so anyone at any fitness level can get knockout results.

Who is the target audience?

• Men or women who want to lose belly fat, tighten up their midsections, and carve total-body definition.

•Graduates or fans of challenging cardio and strength-training workouts like INSANITY MAX:30™, TurboFire®, and P90X®.

• Those looking for an MMA-inspired program.

• People who want to see results quickly.

What makes CORE DE FORCE unique?

•Mixing moves from Boxing, Kickboxing, and Muay Thai with bodyweight training and cardio conditioning, CORE DE FORCE gives you the most effective MMA-inspired workouts to help you shred belly fat and transform your body in just 30 days.

• Each move, whether it’s a jab, a kick, or an uppercut, works your core from every angle—what Joel and Jericho call 360-Degree Core Training.

• The workouts are broken into 3-minute “rounds.” Just hit it hard for 3 minutes at a time and before you know it—you’re done!

• The CORE DE FORCE Eating Plan shows you how to eat for knockout results with Signature Recipes, food lists to take to the grocery store, sample menus, and a revolutionary approach to eating more that fires up your fat-burning metabolism!

Want to get your Core De Force on?  Here is the link to get it from my site which also gives you access to my FREE Online Private Accountability Group.

ORDER HERE!

 

CIZE Challenge Pack is PACKED with everything you need for success

Save $70 this month with our CIZE Challenge Pack and get everything you need for success.

Where do you sign up?

RIGHT HERE!

The Master’s Hammer & Chisel is NOW HERE!

Sculpt Your Ultimate Physique
Sagi and Autumn are professional trainers and fitness competitors—masters in the art of total-body transformation. And now, they’ve teamed up to share their decades of expertise with you. Introducing The Master’s Hammer and Chisel, the most effective way to lose fat and reveal the muscle and definition you’ve always wanted.

The Master’s Hammer and Chisel is an innovative resistance-training system built on Sagi and Autumn’s own expert muscle-sculpting methods. Using just a few dumbbells, a bench or stability ball, and a chin-up bar or a resistance band with door attachment kit, you’ll perform workouts that incorporate three training phases that are essential to total-body transformation, known as SSP Training.

Throughout the entire 60 days, you’ll focus on Stabilization, Strength, and Power to rapidly build, sculpt, and refine your physique. Combine this training with proven portion-control nutrition—the way Sagi and Autumn do in The Master’s Hammer and Chisel—and you’ll build a body that’s strong, chiseled, and defined.

A true masterpiece.

Exclusive Offer! Get the FREE bonus workout DVD—The Master’s Cardio (a $19.95 value)—when you order The Master’s Hammer and Chisel through your Coach (THAT’S ME!)

There are 2 different versions of this offering, one for maximum weight/fat loss and one for intensified muscle building.  Contact me and I can help you decide which will work best for you.

CEO/Owner, Fitness and Freedom Coach