Whatcha drinkin’?

You are committed to your health and fitness goals to shrink those fat cells plus tone and sculpt a divine form of lovely muscle.

But what if the shiz you’re drinking is holding you back?  

What if your seemingly innocuous beverages are jacking your daily calories and cravings up?

whatcha drinkin? michelle bernard

Today is the day to trash the straight-sugar sodas and the twisted diet sodas.  Don’t you dare believe the hype about the nutrient claiming fruit juices.

First of all, sodas cause you to crave sugar, especially the ones containing the fake sugar.

And a proper portion of fruit juice belongs in those tiny little juice cups we used to use in the 70s [if you’re not yet 35, it’s a 4-6 oz. cup].  Plus, “fresh” juice is the only kind that actually has the full potentcy of nutrients.  Oxygen and light deplete the good parts while saving all the calories for your tummy. Stop buying packaged juice and chew your fruit, instead.

Choose to drink stuff that replenishes your muscles

and rejuvenates your mind.

✌  Directly after I teach 90 minutes of exercise classes (cardio and strength training), I drink 16 oz of coconut water.

YUM!

It provides immediately accessible sugar that flows right into my depleted muscles, plus I get a jolt of potassium, magnesium, calcium, and sodium.

Make sure your coconut water contains 100% coconut water and no other ingredients!

✌  Right after my coconut water, in goes the pure, scrumptious water!  On my exercise days, I drink 75% of my body-weight in water which is 100 ounces.  On non-exercise days, I drink 50% of my body-weight in ounces of water.

Add a squeeze of lemon to alkalize your water.  

I’ve even added slices of lime, grapefruit, or cucumber to give my water an amazing, fresh taste!

 

✌  Tea.  Drink it.  Hot or cold.  Herbal or Green!  Not only will you drink flavor without calories, but certain herbal and green teas protect your cells from free radicals that cause premature aging and disease.

Many herbal teas can have a calming effect and decrease levels of anxiety.

There have been studies to show that green tea increases your metabloic rate for higher fat oxidation – in other words, green tea burns fat.  Although, these reports aren’t absolutely conclusive, the over-all effect of green tea is positive for the general health of your body and mind.

Embellish your tea with cinnamon, ginger root, mint leaves, parsley, cloves, coriander, lemon verbena, or plain ole lemon.  All of these natural leaves, stems, and roots help reduce inflammation in your joints and cells and many aid in fat oxidation.

 

✌  And don’t forget coffee.  Yes, coffee.  

Of course, it’s best for fat-loss when you drink it black or with a splash of milk or almond milk, and maybe stevia for sweetness, although I use one packet of raw sugar or teaspoon of raw honey.

Coffee can improve over-all circulation and research shows it can help your muscles utilize adrenaline and fat for fuel during a workout, sparing your glycogen for more endurance.

One cup of coffee before the workout is one of my yummy favorites.

 

Make the above beverages ⤿ your healthy, sports drinks of choice!

cheers from michelle bernard

your trainer,

michelle bernard

http://www.sculptedbybernard.com

more


 You are more than your BODy.

You are your beliefs.

So here I am, teaching a studio full of exercise birdies of all ages, sizes, and characters who have just finished pumping out 60 push-ups on tippy-toe in sets of 20.

Grumbling and moaning low, they sprawl into positions that might indicate the end of class.

That’s when I speak out…

“We’re doing 60 more.

You might be tired, now.  Really.

Your arms might be sore, or maybe you feel like the breathing is seriously tough because you can’t stop choking down the discomfort of burning triceps and shoulders.

But guess what?
I don’t care.

I don’t care how your BODy feels.
I don’t care.

You are more than a BODy.

So, let’s go.
3 more sets of 20 push-ups!”

 
You are your beliefs, not your BODy.
The thing is, discomfort freaks us out.
We avoid it like a pothole.
But just so you CAN get some perspective: the discomfort we feel after a series of push-ups or any challenging exercise only lasts about 30 frickn seconds!

The discomfort from heartburn after eating a Big Mac and super fries, from the top of your jeans tattooing a red gash into your belly, or your doc snarling  and sighing before she hands you your blood work report is discomfort that lasts much longer!!

 

So get comfortable and start believing that you CAN make strong, impactful, healthy choices for your thriving self!

 

Believe you are the one who happily smacks the Mikey D bag of sugar and grease to the curb.

Believe that you are the one who spins and turns your world on with your smile then does a Mary Tyler Moore fling of your blood work report into the air.

Believe you are the one who CAN complete 120 push ups.

Believe you CAN, you fine and fit thang!

You are MORE than your BOD.
You are your beliefs.

 

What do you believe you CAN do, be, or have in 2015?

love your body with michelle bernard

 

create

clay earwear with bone

 

sculpt.

from clay.

wearable art.

 

clay and bleu glass by michelle bernard

 

it’s all art, isn’t it?

 

the jewel.

doorway is clay and glass by michelle bernard

the BODy.

the life.

ringing bleu by michelle bernard

create.

take stuff away.

clay earwear by michelle bernard

or add.

green lass and clay by michelle bernard

 

 

 

clay and wood beads by michelle bernard

 

step back and see how it looks.

put it on.  how does it feel?

 

drift by michelle bernard

you can always start again.

you never finish.

we all start again.

michelle bernard wearing jasmine

we’re all wearing art.

 

◎ dedicated to my friend.

 

the jewels are all hand-sculpted from stoneware clay with recycled glass.

http://www.sculptedbybernard.com

this is it, dag-gone-it!

mj- tribute

Wanna be Startin’ Somethin that commands your passion and devotion?

live fit.

get your boogie and your sweat on at least 4 days a week.

 

 

eat clean, real food.

 

 

get your vibe right!

 

 

cuz, this is it.

this is your fab life.

and you are worth all the LOve.

the sky's the limit
mj

They say the sky’s the limit,

and to me that’s really true.

mj

3 reasons folks find it blasted hard to maintain an exercise program

bfitness byoga

Biggest reason people don’t fully commit to getting in shape

➜ including maintaining an exercise program with conscious eating 

 they BELIEVE they cannot SUSTAIN it

 Here are 3 ways to change this belief :: 

(Get)                1. Community support ➺  get  help

(Always)         2. Advance-schedule   ☞  plan

(Totally)         3. Use your good senses

 1.  You cannot sustain much without support,   whether it be a consistent exercise program, a loving relationship, or raising a healthy child.  

You need support from those who are aligned with your goals and ideals to achieve anything and sustain excellence.

We are spiritually designed to flourish through making connections.  

Be clear that the connections you make are with those who encourage you, not diminish your efforts.

my beLOvedBODy principle ✶   

Find a tribe that aligns with your vibe!

2.   We are what we do habitually.  So, make a weekly plan or advance-schedule your workouts and your meals. 

(The RiT is the weekly RITUAL of 8 behaviors and habits for a healthy BOD) 

If you are left to your own whims and cravings, you will surely stray to your emotions to tell you what to do.  Listening to the guidance of your emotions, is like listening to a 3 year old tell you what to do.  Be gentle.  But don’t do it!

Consider the emotional distractions of life – stress, time constraints, varied environments, hormones, other people’s opinions.   Life is a recipe for erratic, inconsistent choices.

 Have a plan, instead. Live by it.  

It’s easier.

3.   Employ your senses, really, I mean it  ➥  use sight, smell, sound, touch, taste!

 Visualize the way you wish to look – every day.
Train yourself to enjoy the smell of healthy food.  Train yourself to know that the smell of old grease stinks.  Don’t eat it.  
Practice smelling the baked goods without yearning to devour them.  

{Yearning for them is another emotional attack.}

Remember The RiT and follow it!

Listen to your inner wisdom telling you to LOve yourself by making healthy decisions.   

Do not listen to other people’s agendas 

( unless they are supporting your inner Wise One).

  CULTIVATE A CLOSE RELATIONSHIP WITH YOUR BOD.

Take baths, get massages, look in the mirror at your BOD OFTEN!!  {Yep!}

 The more you avoid looking at yourself, the more distance you’ll create with your BOD.

 Celebrate eating without guilt or gluttony!

After a while and after seeing your “hot BOD” results  ▸ and “a while” took me about 2 years because I finally got serious! this becomes so frickn easy, you’ll wonder what took you so long.

You see, you deserve to live healthy.  

Choose regular exercise and eat consciously.  

 

Your good health is sustainable with a plan, some help from good folks, and a little assistance from your good senses!

blowin’ mama kisses to ya,

your trainer ::

michelle bernard,

a reformed, mindless 

{ and emotional} over-eater who, 

with patience, vision, 

and the help from 

gobs of amazing folks

changed from 

“D☺mn, will I ever be able to change my BOD?!!” 

to “Hallelu-yer! I finally did it!!”

Let’s blast through and over our mental mountains this year.

Map out a mega year of living authentically and purposefully with the 

my intimate inner-view book  ⤶ click mE

💥

Burn away the fat, beLOved, with the

my beLOvedBODy fat✧loss program   ↰ click mE

 sustain your FAB BOD