18 ways to sabotage your health and fitness

18 sure ways

to sabatoge your health and fitness program

 

  1. Have constant conversations and make excuses about how hard it is to schedule a workout

  2. Smoke a pack of cigarettes every day
  3. Buy boxed and packaged and bottled diet foods

  4. Eat what everybody else is eating

  5. Keep boxes of cookies and crackers in your cupboard
  6. Workout 7 days a week because you’re trying to lose weight fast

  7. Skip stretching
  8. Skip strength training

  9. Don’t eat all day so you can have space in your stomach for dinner at the restaurant

  10. Weigh yourself every day
  11. Drink alcohol most days nights of the week
  12. Buy a snickers when you’re hungry (or Kit Kat, Ruffles, Doritos…)

  13. Eat 1000 calories or less per day (you might be able to pull this off if you weigh less than 90 pounds already)
  14. Count calories with no regard for the type of food the calories come from

  15. Drink bottled juices

  16. Exercise while exerting absolutely no effort 
  17. Check your cell phone more than 2 times during your workout (parents are generally exempt because emergencies happen. Everybody else…  your fans can wait for at least 45 minutes to talk or text you.  Life need never be that urgent!) 

  18. Skip a workout because someone asks you to

 

 

We become our decisions. 

Decide to live healthy.

 

Get support.

You are worth it!

 

your trainer,

michelle bernard

http://www.sculptedbybernard.com

michelle bernard- bernardism

 

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

put your life IN MOTION

Recently, the promises of the Law of Attraction have started to get on my last nerve.

The LoA has become a die-hard STRATEGY taught to get folks to ride the fast train to the acquisition of their goals– to be able to attract new, SHINY, super-sized STUFF like cars, jobs, tight BODs, mates, six-figures…

Recently, I’ve heard tons of folks complaining they’re not seeing their fortunes delivered, all wondering what they’re doing wrong!

 

Nothing.  Except you must add the real work:

TRANSFORMATION of behavior.

BECOME the person you need to be to live the life you desire to live.

 

Way before I was ever introduced to this LoA tool to rev up luck, 

I used plain ole day-dreaming.  

And there was no TRY attached to it.

I just envisioned movies of myself doing my dream.

And more!

I behaved as if my dream was already REAL.

I was the seed, the bud, and the blossom.  

I was seeing, talking, and acting with absolute certainty that my dream was REAL.

 

I wasn’t TRYING to attract it.

I never TRIED to align with it.

I never TRIED anything.

I imagined and then studied what I need to DO

to become what I desired.

I BEHAVED and prepared for it to happen without fail,

and with faith enough to hurdle fear and suffocate the sound of crows.

To be extremely honest, I probably sounded and looked crazy to folks.  I remember people giving me that peculiar look, like “you poor child..”

Now, I believe it’s totally mad-crazy to hatch a nest of excuses why you can’t do the things your heart burns for, and it’s a travesty to imagine awakening 10 years from now in your skin soiled with regret.

Believe, then BEHAVE your way into the life you are worth living.

 

Whatever you are doing right now, shows what you really and truly have FAITH in.

 

Get a free download of a simple 11-page PLANNER HERE

big plans for 2015 cover

 

Who do you need to become to live the life you desire?

your trainer!

Michelle Bernard

Who are you

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

 

Get Back to School

I’m back!

 

Back from Greece.  mykonos, greece

 

Back from Turkey.  grand bazaar

 

Back from summer.

 

Back from creating and revising the my beLOvedBODy fitness programs.

 

Back to school, this life-school.

And me-feels bubbled up with curiosity and desire to learn and experience as much as an existence can.

 

So many of us, including the teachers who had the summer off and the mamas who get extra help with the kids from daytime summer camps, lose their weekly workout and self-care rituals during this time of year.

 

I’ve noticed that this BACK to SCHOOL time either promotes a big-time return to productive weekly habits or a regression away from taking care of personal needs and desires.

 

Let’s return to productive, healthy habits to fulfill our curious souls.  Let’s WAKE UP.

 

We CAN set life-affriming goals EVERY 8 WEEKS!

 

SET 3 PRODUCTIVE LIFE GOALS today.

Here are mine 

1  To expand my imagination, I’m gonna read 2 books per month.

read!

I’ve started THE ALMOST MOON by Alice Sebold of THE LOVELY BONES and DYING TO BE ME by Anita Moorjani this week!

This has been a frickn challenging goal in the past, especially during times when I’m working a lot.

I’m starting small with the 2-book goal.  By January, I hope to make it a 3-book-a-month thang.

 

2  Get stronger and overcome a fitness hurdle.

n-MUHAMMAD-ALI-large570

My goal is to do 2 sets of 5 chin ups two times  per week  AND  to master the HANDSTAND by JANUARY 2015.

 

 

3  CENTER my soul.

be in center

I plan to sit quietly or pray for 10 minutes EVERY DAY.  

I also plan to read my FAV spiritual text – The SCIENCE OF MIND by Ernest Holmes and listen to MICHAEL BERNARD BECKWITH  2 times per week.

 

Please join mE.

Make your goals meaningful.

Explore your curiosities and fears.

 

Make your goals ACHIEVABLE!  Let them be goals that you CAN accomplish given your real-life schedule,

even if it means shifting things around a bit.

goals every 8 weeks

Let’s do it together.

And let mE know

what are your  “big 3”  BACK to SCHOOL goals?

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

Don’t hate the haters

Don’t hate “the haters”.  Sympathize with them.
Here’s the deal-eo
The more focused you become as a beLOvedBODy lover (what I call folks who belong to my camp of health and fitness devotion), and the more often you make conscious choices about what, when and how much to eat, and the more you keep your sacred appointments to attend the gym/ workout 
 
~the more you will notice certain folks react to you with their snippy  “evil attack”!
We’ll call these folks “the haters” ( for now).
The haters may say things to you about food like
“come on, just taste it.”
“you mean you can’t have just one?”
“but I made it…”
” is that all you’re gonna eat? “
“You’re no fun anymore.” 
 
Ugh!
They may smoke and snarl about your new disciplinary demeanor.  They comment about your desire to meet your fitness appointments by saying “grimy” things like,
” you’re going to the gym again?”  
“Don’t you think you’re working out too much?”
“What if you just gain all the weight back ?”
“If you’re that sore maybe you shouldn’t be working out for a while”
They try and guilt you with
” but I thought we could … But since you have to go to the gym…”
Whenever we beLOvedBODy lovers hear these words, even me, a personal trainer!, we either cringe, roll our eyes, feel guilty and hand over our power, or lace our boxing gloves for a round of self-defense.
The reason why we hate these comments is because they trigger real fears about either our bodies( maybe I will gain all the weight back- oh no!) or it makes us feel obligated to sacrifice our personal commitment ( self-care) for the (selfish) need of another.
But as I said before, don’t hate “the haters” for speaking their truth.
Sympathize with “the hater”.
You see, you are choosing to live boldly.  
You are choosing health over personal neglect.  You are moving mental mountains. You are living your vision.
These choices take extraordinary strength, commitment, and clarity.
“The hater” has not mastered this supreme transmutation.  But everybody has this potential!  Everybody does!  We all just need some help!
 
So sympathize.
Explain your choices to “the haters” with loving brevity – keep it short and clear ( don’t defend, ever, it’s exhausting!), and the keep it movin’, beLOved.
Be an example, a leader.  Be amazing, not offended.
You might just be the support factor “the hater” needs to invert, and join forces.
Maximize your strength!
I Believe You Can,
your trainer,
michelle bernard

http://www.sculptedbybernard.com

http://www.aboutpebble.org/beloved-body.html