Don’t miss it

It’s happening.

Photo

Don’t miss it.

The rising.

budsSubtle, Photo

yet enlivening.

Photo

Color. Growth. Expansion.

PhotoPhoto

Take a breath.

Slow the moment down a bit.

Don’t look back.  

What’s back there,

is back there.

Your life is ahead of you.

PhotoPhoto 2

Look forward.

Photo

And re-JOY (ce).

Joy. Say it with me. “Joy.”

In all that you do, find it.

Yep, when you’re eating real, natural foods, and sweating + dancing up to 6 days a week, and flopping out

your $50 yoga mat for some good ole stretching’,

do it with JOY.

Joy soothes the mind, balances the body, and gives life a purpose.

Choosing to live with JOY is the healthiest of ALL your choices.

Photo

Besides eatin’ good and exercising often, what else are you doing that gives you JOY?

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

No Santa-belly

Welcome to the holiday season, LightBright.  

If you are worried about eating your way silly through the end of the year, don’t be.
  
This holiday season, don’t starve your breakfast and lunch only to binge later in the eves at the soirees and galas you’re attending.  

Instead, you need to have a plan that serves you [and keeps you free from growing a Santa-belly] 

+eat small servings and eat frequently
+serve food on small, beautiful plates
+eat from a similar menu of foods 4-days-a-week, then vary your palate on the weekends
+snack on protein, especially if you are hungry at night

Santa baby is much sexier than Santa-belly, beLOved!

I hate to be the one to tell you this, but think of this info as liberating, not depressing…

yes, you are going to get distracted in these few weeks–though

really, don’t fear

you don’t have to drop your face into the pie.

Frankly put   ↪  You may not lose weight during the next 2 weeks- well, three.  That’s okay, santa- baby.

Right now ↘
Focus on maintaining your muscle and fitness during this HOLIDAY season instead of trying to lose weight! 

The biggest problem that people have during the HOLIDAY season is not (only) that they eat a bit more than other times. 

The biggest problem ☉

THEY DON’T WORKOUT AS REGULARLY!

You all know :: I hate diets.  Follow the RITUAL and eat for FUel 
ALL the Time and you won’t need to diet and fail.

Now, more than ever
You need to have a workout goal.

Try setting one of these goals for the HOLIDAYS

↷↷↷

☛  I will add 30 minutes more to my workout week.
☛  I will eat broccoli 2 times a week
☛  I will increase my dumbbell weight by 2.5- 5 lbs for shoulders and bicep curls
☛  I will take a luxury bath after my hardest workout each week
☛  I will schedule my shopping and partying around my workout schedule!

Don’t wait for December 31 to imagine your BODy in 2014.  
Focus right now.

If you need help, CALL/mE.
Invest in your health and fitness, kiddo!

You can do this.

You are worth it.

sippin’ cocoa

blowin’ kisses

doing my 100s

michelle bernard
birdcage [abs] gonna fly NOW
dreamin’ of the birdcage {gonna fly now} to stay centered

your trainer,

michelle bernard

www.sculptedbybernard.com