ending and entering

We hear you, WomAn. We feel you, WomAn.

We see you.

We raise you up, Woman, together

as a tribe of loud, soft, hard, round, thin, thick, smooth, curious,

evolving Women. Together. We raise you up.

Take a breath with me, my lady, myself.

Let us go together and embody the Earth.

image

Mental Massage for december from michelle bernard.

rise up and be who you are.

Ending 15.  Entering 16.

stop

Michelle Bernard’s November Mental Massage from Michelle Bernard on Vimeo.

 

 

while living through 

reaching

pushing

pulling

and hoping

 

stop

 

see how beautiful 

today is

 

what would you let go of

if it would make your life

feel

more beautiful?

 

http://www.sculptedbybernard.com

i wanna be big

you’re a big boy now
mr. porter/

turning 9 today
that’s 63
to me
still just as centered and calm as when you turned 4

(28).

porter2

i named you after a bodybuilder, PORTER CATRELL

though your strength is deeper than BODy

small children
they pull on your ears
fingers closing near your eyes
you don’t react –keep licking their little hands

on the airplane

(under the seat in front of me)
you’re quiet without medication-
only need a “shhh, it’s okay… i love you”/

good boy

a Manhattan dog needs rules.

taught you at 5 months old
no bark in the morning, you’ll wake the neighbors
so you grrrr instead, underbite protruding from your tight black lips

michelle and poerter!

mr. porter, my model
of
ease

you are my display of ZEN each day

you are a big boy now

so zen, michelle bernard with mr. porter

i wanna grow

to be big

as you are naturally

michelle bernard's dog

michelle bernard's mr. porter

when i open my eyes

when I open my eyes,

before my bano visit,

before the oatmeal in my wine goblet,

before I qualify whether I got enough /didn’t get enough / need more

sleep

(no worry cuz I nap for at least 10 minutes every day!),

 

when I open my eyes

and take a morning breath 

I, then, say

thank you

thank you

thank you

 .my morning ritual.

 

what’s good?  every day.

what’s good?

get centered and listen to your answer.

 

http://www.sculptedbybernard.com

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

i dreamt

 I dreamt I died the other night.

 Best believed I wanted to wake up.  

 Couldn’t.

 

It was the kind of dream that I could feel.  It was real.

I was sentenced to my death by someone [ can’t remember who, why, nothing].

 

The process of my dying meant that 

I would throw up in a white plastic garbage bin until all of my innards were puked out.  Then I would grow tired, fall asleep, and never wake up.

I did throw up, tons (in the dream). 

Someone (cloudy in memory) nursed me during all this puking, so 

I wasn’t alone.  

One of my dogs was there.  Cloudy.

 

I fought to stay awake, though I could see my innards filling the garbage bin.  

“I am close to the end”

 

Sleepy.  Oh no.

 Sleepy.

I thought about my life, what I didn’t do, what I thought was important, what I was afraid to go for and take… I wanted to go back in time and get it done.  To fear less. 

 

I fought the sleep hard.  harder.

all through the night  ➧  barfing and lifting my lids with all my strength to avoid succumbing to the sleep.

 

Morning.

I was awake.

No puking.

I didn’t die.  

The ( whomever person who pronounced my death sentence) had told me there was no way I’d make it to morning.

 

But, I did.

 And I didn’t have anymore of the sickness.
 

 

I woke up ( in real life) and smiled all frickn day.  

I’m alive!  I’m alive.  I love this place!  I love myself.  I love, love, love dammit.

 

I am not finished.  

 

Thank you for another day. 

 

It all matters.  I am alive.