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

Save my knees, PLEASE!

When I first started my daily workout program,

which began as dance performances in Japan!!,

my knees hurt just about everyday.

save my knees, please

In my case, I simply did not have any muscle development

in my legs or abs.

My weak leg muscles and heavier BODyweight contributed to lots of pressure on my knees.

People (kinda carelessly) told me I needed to lose some weight and my knees wouldn’t hurt so much.

Yeah, well, it sounded like a catch 22.

How was I to lose the weight so I could exercise without pain, if the exercise was in itself the cause of my pain?

There’s a way, though.   I found it.

First, be well informed whenever you have joint pain it is best that you consult a professional physical therapist to rule out a major structural issue that requires rehab.

However, if you are cleared to exercise, by all means – superstar, get to movin’ – mindfully!

Tips for ya

3 things for healthy knees

1. Don’t run or jump — instead — use the elliptical, ride the bicycle, strength train, and opt for a low-impact aerobics class.
If the class you want to take is built around fast direction changes, abrupt starts and stops, or stomping — chill. You need to modify all that stuff until your quads and hamstrings get strong enough to support your knees.  

Remember, pain in a joint, ain’t good!

 

2. Do yoga.           I’m not a Pilates hater.   In fact there are leg strengthening exercises in Pilates that you can benefit from.  

Do Pilates, too!

I just recommend Yoga classes because they implement balancing poses and core building that uses the whole body.

Isometric training for legs (holding poses without moving) and holding the body in alignment with core strength will help you become more conscious of how to position yourself properly – they improve stabilization and increase muscle awareness.

Isometric training for the legs is essential to strengthening your knees!

 

3. Roll out with the foam roller! then stretch — The foam roller is your miracle tool.

It will release all of the tight areas around your gluteus, back, and legs. Use the foam roller to massage the knots and adhesions in these areas for about 2 minutes in each location. Only roll out till you notice the muscle feels better. A little each time is better than rolling till your legs turn to jelly, which can actually be damaging to the tissues.

After you roll out, stretch. You’ll be amazed by how much more flexible you are after using the foam roller.

{visit mE to get the foam roller}


And here’s a morsel of Extra credit
Your knees might hurt because of your shoes.

Especially when the seasons change, we tend to changes our shoes(consider the heel difference of summer sandals to cold weather boots).

Your physical alignment shifts when the heel height and support from your shoe changes. Your body has to readjust itself from the heel to knee to hip to back.

With the proper modifications and a load of patience (it might take months for you to feel stronger), you can keep movin’ toward your goals.

Listen, BODyLOvers, protect your knees.

Adore your knees.

Focus on keeping them healthy.

Whatever we focus on gets stronger.


healthy spirit to healthy spirit,

michelle bernard

http://www.sculptedbybernard.com

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

Dig-able gifting you can do this time of year

here are 8 really swell gifts people might actually use and really dig for the holiday exchange thang this time of year :: 

1. Amazon gift card  ✌  some people think it’s impersonal to give a gift card or money as a gift.  I’m here telling you,people really love to receive them, so give one.  

It’s easiest to send the gift card via email ( only 10 minutes online to order and ➠ ba da- bing, ba ca-boom ☈  press send).  You can choose funky, animated cards that sing when they’re opened, plus you get to write something heartfelt in the message blank.  Believe me, the message you write is the real gift anyway!

2. iTunes gift card  ✾  no, this is not going to be a post about giving gift cards, however, if your giftee is a music soul, you will have delighted them with glee if you do this.  An iTunes gift card will be golden!( and it’s likely to get used within the week!)

 

3. Shutterfly mugs or blankets  🐼   they are personal favs of mine.  I have gifted both to smiling receivers.  Shutterfly.com is an online photography developer/ editor at your fingertips.  Upload photos and store them until you’re ready to edit and make a photo album or  order copies.  

You get to paste your pictures onto the mugs and blankets and even write a little blurb.  Now who wouldn’t think it swell to have a photo album blanket wrapped around them during a cold, January, hot-cocoa kind of night?

4. A pack of sessions for yoga classes, Zumba classes, Pilates classes, soul cycle…   ☮  If you give someone money cuz they want to start taking these classes, don’t necessarily believe they’ll follow through.  Things come up, you know.  

If someone has expressed a great desire to start taking “an exercise class”, well, help em out. Put the tickets in their hands!

5. An herb garden ( in a big ole basket, of course)  ⚛  stuff the basket with the necessary grow-goodies   ➠  soil, 5-6  4″pots, organic seeds, a hand shovel, and gloves-optional

( I don’t use gloves.  My mother told me I should caress the soil.  It makes the plants grow)
They can house the herbs on a windowsill, or see Pinterest for cool ideas for displaying. Plus, maybe they’ll buy a helpful book on planting with their dig-able amazon gift card.
 

6. A groupon for a massage  ☮   holy moly, do I need to explain how this will please the gifted? 

7. Headphones  ❢   for iPods, iPads, iPhones ( sorry, I’m kinda a Mac person). Headphones always get tangled, lost, shorted out, stepped on.  Trust me, lots of people need new ones.

8. Take someone on a holiday night out  ⚛   forget having your giftee exchange your gift for something better.
                                  Give ’em an event {something you can share} , instead.  Dress up. Make a day into night of it.  Bustle around in your hat and mittens with a hot cocoa in hand.  Listen to music/ carolers.  See the town tree.  Take pictures like a tourist.  Film close-up video footage. 

Window gaze at macys, saks, perhaps jcpenney in some towns.  Ice skate for an hour. At tea time, choose mulled wine. Find a cozy spot for dinner.  A place with a wood fire place.  Chuckle.  
 
To me, these are just the greatest dig-able holiday gifts ever.
To you, 
                 be merry and   ☀    bright. Image

Don’t lose your apples and spend gobs and gobs of your moolah trying to do perfect gifting.  
Be creative.  Get personal.  
Dig-able gifts aren’t so complicated to find.
❥ Spend time with peoplewho you really really dig.  Tell them so.
 Image
Here’s to your big ole, simple holiday season, sweetee!

Cheers!
9. A good ole bottle of wine is always an appreciated gift (for me, at least).  Plus, we can share it.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

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

Is it good for you?

I just LOve this lady (Marie Forleo).  Big fan, because she just lets herself BE true!

And these videos… gee wiz… everyone oughtta see em.

Take your time… they are worth it

Especially the one entitled : Healthy or NOT, Turning Pro, SH*t you should know…

(I know you probably got worried that I was going to OD on the [ … ] )