Nourishing November

Here is my MOvement for November : The Spinal Twist

to re-align the physical and mental energies as we prepare for feasts of food and material.

Movement and breath are gifts worth cherishing every waking day.

They each offer pathways to vibrant health and intuitive expansion.
Dip into this delicious pleasure.

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?

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

How do you stop an interrogator from pissing you off?

So the real question here is
” how do you stop a snooping, over-opinionated, know-it-all from thinking your business is her business”?
 

Tell em to bud-out.

 
Nah!  That’ll probably start fight.
 
I have two go-tos when some pain in the ass starts interrogating me.
 
(Pardon my a*s, but I really don’t like to be interrogated.  Am I in good company?  
 
To be clear, I define an interrogator as someone who challenges my intuitive decisions, questions my knowledge when they don’t have a background in the subject they’re challenging, and/or plays a devil’s advocate ➤  cuz I don’t particularly like the devil butting into my conversations.  
 
To be more clear, pushy interrogators are usually wrong about most of their thoughts and ideas for you!)
 
Given that… Here’s how you can avoid these types of energies.
 
1.  Run the yellow light and Turn left.
 
Ever had someone following you in your car, you run the yellow, and turn the corner?  
 
Well, the car following your won’t make the light.  While they are held up at the red one  ✧ it’ll be 2 minutes before they can get back behind you.
 
Ah… 2 minutes, just enough time to change the frickn subject with a question.
 
Instead of answering the interrogators next question, ask a question.  
It’s gotta be a good question, one that commands a long winded answer.  It’s gotta be personal, cuz folks love to talk about themselves, no problem.
 
In order for you to for you to find the right question, you’ll need to master 
➢  the 5 breath energy bath.   (This is number 2) 
 
 Take 5 deep slow breaths at exactly the moment you begin to feel your blood boil.
 
You see, at that time, your energy has begun to get whipped up into the cyclone of the interrogator’s critical judgment and bad -idea bruising.  
 
You need to bathe in the purity of self-trust.
Each breath needs to be slow.  
 
The during the first two breaths, smile like you’re listening – all the while you’re visualizing a place in nature that really makes you feel happy.  
 
During the next two breaths, make a noise.  Say ” ahh huh” or ” mmm” or something that shows you’re listening ( you’re not).  
 
During breath 5, when you are deeply relaxed in, let’s say a garden with a bubbling brook and only hearing the dripping water, think of a question – you know, you are about to run the yellow light and turn left!
 
However, if the interrogator is a professional hit-person, the kind that pressures you for an answer, give one.
 
3. Give an answer and flee as fast as you can.
I have three answers that help me escape the pro interrogator – but I sometimes need to use these in gentler situations, as well.
 
Say, ” it’s a long story”
If they say they have time, ↰repeat but add “really” to long story.  
 
Still they have time, then you’d better run the yellow light.
 
Or say, “wow, what interesting ideas.  I’ll think about those.”
 
Or say, “mmm, I don’t know yet.” No bulls*itting ✜ really.  
Always say yet because you actually do know or you intuitively know which means you kinda know ( which is good enough as far as knowing goes) and you need to stick with your very own intuitive knowing because it counts for a LOT.
 
[You might need a 5 breath energy bath even after way #3.  Take the bath.] 
 
What’s most important to remember is    ✾
an interrogation is a cyclone of someone else’s judgment and personal criticism
that can harm your self- esteem and zap all your positive energy.  
 
Don’t defend yourself, be yourself.
 
Trust your self.  
Examine your self on your own, often, and if you invite someone to help you,
 
 
make sure they are caring, supportive, and honor your highest truths.
 
Live your truth.
Support one another.

 Blowin’ you kisses, 

your trainer ☀ michelle bernard

you are fabulous today and every day!

 

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 [ … ] )