21 Day Summer Body Starts Soon

There’s good news here in New York City. We’ve finally made it to Spring. I’m not sure what to call the interim season we just went through following Winter–the rainy, chilly, humid, 80 degree and 50 degree span of weeks.
No matter, Spring is gonna be as long as it takes you to snap.

So let’s talk Summer.

It’s fast approaching and you know what that means: moonlit outdoor cafes, Saturday afternoon swim parties, and white spaghetti-strap dresses.

Are you ready for a gloriously, confident summer?

Don’t panic. You’ve got time. Twenty-one days, to be exact.
I’m gonna give you a checklist that’ll bring your body, health, and fitness into the summer peacefully.

Beginning on June 1, I’ll be giving you an action each day till June 21st to help you lose weight and create a summer body.

 

 

By June 21st, you’ll have 21 habits and actions to implement over the months of the season. And if you continue to implement the 21 actions after summer ends, you’ll keep seeing awesome results of improved health and body confidence.

See you here on June 1st for day 1.

 

 

18 decisions that’ll probably sabatoge your health and fitness goals

You are determined to lose 20 pounds.

Congratulations.
I commend you for making the space in your mind and life for this new manifestation of yourself.
Since you’re ready for this courageous undertaking to get into your desired shape, shake-off some old habits.

To elevate your life, make a change in the way you use your energy, manage your time, and live above ordinary by actually pursuing your meaningful goals, you’ll need to uphold certain boundaries and beliefs.

 

There are old behaviors and decisions to leave behind.

Here are 18 behaviors that’ll probably sabatoge your health and fitness goal. Shake them off.
  1. ✄Have conversations about how hard it is to schedule a workout 
  2. ✄Smoke a pack of cigarettes every day
  3. Buy boxed, packaged, and bottled diet foods
  4. ✄Eat what everybody else is eating
  5. ✄Keep 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 the holiday dinner
  10. Weigh yourself every day
  11. ✄Drink alcohol most days of the week
  12. ✄Buy a snickers when you’re hungry  (substitute 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)
  14. Count calories with no regard for the type of food the calories come from
  15. ✄Drink bottled juice throughout the day
  16. ✄Exercise while exerting absolutely no effort
  17. ✄Check your cell phone more than 2 times during your 30-minute workout (Parents might need to. Everybody else… Tell people you’re busy.  Or don’t. They can wait 30 minutes for you.)
  18. ✄Skip a workout because it’s raining, it’s sunny, it’s windy…

These 18 behaviors are only for people who do not want to go ALL IN.

 

 

If you really want to lose weight and keep it off, you will advance-schedule 4-6 exercise days and times every week, you’ll learn about food as NUTRITION, not calories, and you’ll get your heart and mind connected to the reasons why losing the weight is most important to you.

 

Beginning on June 1, I’ll be giving you an action each day till June 21st to  help you create a new body this summer.

By June 21st, you’ll have 21 habits and behaviors to implement over the months of the season. And if you continue to implement the 21 actions after summer ends, you’ll keep seeing awesome results of improved health and body confidence.

 

But, you don’t need to wait till June 1st for day 1.

Read my book now and start today.

here

or here ☟

 

Feel It Till It’s Real

Feel it till it's real

After eight years of training clients for weight-loss, strength, and muscle/joint rehab, I felt an urge to jump careers and pursue my childhood ambition. I played “school” in my bedroom on a daily basis in fourth grade. I covered my bed with name tags to show where my imaginary students sat. My mom taught second grade so I used her extra photocopies as handouts for my pretend class. I even graded “their” papers.

Following my heart, I quit the upper scale gym in Midtown Manhattan, gave my private clients to my trainer friends, and took a teaching assignment in a special needs school. I was able to get the job placement without any prior experience because I enlisted as a NYC teaching fellow. The two-year fellowship paid for my graduate degree. So, for my first job as a public school teacher I was assigned an at-risk population of middle school students while attending graduate courses at night. Go ahead and say it with me: Oh man!

The stress was immeasurable and visible. A couple years before becoming a full-time teacher, I’d won two bodybuilding shows and changed the life and health of many clients. However, within one year of teaching public school, I was eating pop tarts for breakfast, Slim Fast shakes after school, and boxes of Chinese food on Friday nights.

Exercising daily remained consistent. In fact, I worked out every morning before school started, no matter if I stayed up late to write a paper or scripted a lesson plan or woke and cried at 2 in the morning.

Still, it was as if I knew nothing about food anymore.

This is what stress does to you.

It blasts your mind.

It shatters your memory.

 

I forgot about veggies. I forgot that bread all day makes me permanently swollen. Even though pop tarts sent me to the toilet in 10 minutes, I craved the sugar. I knew I was eating crap, but still, I let my stress steer my choices. No wonder a spot of my neck broke out with eczema by Spring. I’d never experienced issues like that before.

I was drowning in emotion. I needed to remember who I was. I needed to make a deliberate choice about what I wanted to feel besides just STRESSED, OVERWHELMED, and TRIGGERED.

 

I knew what could help me.

I revisited Creative Visualization, a journal/workbook created by Shakti Gawain. I owned a copy a decade before and the journaling and exercises she prescribed helped me re-focus, move from Los Angeles to New York, and become a top trainer at my gym.

I bought Creative Visualization again and did the work. I wrote the vision I desired for my body and my life. I read it over and over. I added to it. Detailed it. Felt it until it was real in me. I imagined my vision while I worked out.

I reached for baby spinach instead of white cheese popcorn. I boiled oatmeal again, ignoring the cinnamon and the strawberry pop tarts, which was hard to do. If you walk down the “cereal” aisle, the pop tarts are at eye level and the slow-cook oatmeal is almost on the floor. My advice: just look down when you go through these parts of the grocery store.

Even though I currently teach clients ways to practice healthy lifestyle habits, the truth is, it really is mega-challenging to do if your environment launches a stress attack on you all day.

The way for me to get back to my fitness and health goal was to find something and someone to radio me back to shore.

I needed a lighthouse.

Journaling in Shakti Gawain’s book changed the way I felt. I reconnected with one of my former workout buddies. I joined a boxing class to punch and jab my stress load into a bag.

Even a former personal trainer can get tossed overboard by emotional stress.

 

Everyone can benefit from a captain who has a clear and focused head. We need a teacher, a trainer, or a friend to support our highest intentions. Otherwise, we might get lost at sea with eczema, belly bloat, and inflammation of the knees.

We all need someone who can help us navigate back or forward toward who we really want to be.

see it inside-Michelle BernardI train clients, teach movement and strength classes, and write for wellness and power again. Our environments can create a tremendous grip that shapes our decisions. Position yourself in an environment that supports the vision you have for yourself. Even if you can only find ONE PERSON who will support you

FIND THEM.

You need a captain.

Write your vision often. Read it often. It’s your lighthouse.

 

 

To know means to record in one’s memory; but to understand means to blend with the thing and to assimilate it oneself.

Egyptian Proverb

J.A.M.

Journal. Art. Movement. is my JAM.

A year before I wrote my first book, I took an online writing course. I certainly had the extra time for writing. My commute from New Jersey into Uptown Manhattan took close to 2 hours. Luckily I was able to schedule all my clients into 3 days instead of 5.

I know it might seem like torture to get up at 4:30am to catch a 5:30 train. You can’t imagine how many raised eyebrows and wrinkled foreheads I witnessed take pity on me.

How long is your commute?

Oh Michelle, you’re so committed.

 

But, I looked forward to the train ride.

Every day I had the choice between sleeping my way into the city or writing. Who gets a free 4 hours a day to read (and finish) books? Who has free time to enroll in a writing course and actually do ALL the assignments?

I chose writing.

That 5-week online writing course in 2014 helped me shape a few articles and poems that I published in online magazines, and it paved the daily journaling practice that I currently greet every morning of every day.

I’m back in New York. No commuting for me anymore. Now I’m walking distance from my clients.

Like it is living in this mad-crazy town, I’m rushing around trying to tackle client business, write another book, and make fitness and yoga videos. Daily journaling for two years in New Jersey gave me so much insight into my real desires, blocks, and solutions, that I had to keep it alive when I moved back here.

So, I said later to sleeping in.

I journal at home now. My journaling begins by 6:30 every morning of every week. Without fail, I walk the pooches at 5:45am, remove their leashes and fill a goblet with cold coffee, add flavored cream, then burrow near the terrace window next to a shelf stuffed with old journals, a lamp, and a view of.. well…construction!

I gaze outside for a few minutes while sipping sweet coffee before beginning writing. There are animals in the trees that haven’t been torn down by the plow. It’s quiet, except for those birds and squirrels. It’s earlier than most people use their voices.

I write.

I never, ever have to search my mind for something to put in my journal. I write like I’m talking to someone; someone who is me but She is listening, letting me get all my feelings through the pen.

I did the journaling thing with Julia Cameron when I lived in Los Angeles. The Artist’s Way was what all of us entertainers did. Mostly because she said to do it. Three pages. Also, with coffee. In the mornings.

But life made changes, habits got interrupted, and I stopped.

Now I embrace the discipline of listening to myself, writing my life, writing my pain, and purging what would fester, because I can clearly feel the benefits.

 

My daily journaling has made me happier. I’ve gotten so clear about what I want and what I will tolerate. I’m awake to what brings me joy and what sinks teeth into my veins to take my energy.

When I journal something inside moves, something gets arrested, something lifts, shakes, becomes unwoven, opens. Sometimes the change will happen in the very moment I’m writing. Sometimes the change is pending, needing me to listen longer, write more, purge more, explore more, wait. And sometimes the journal helps me see that something has already been changed.

 

I’ve created mostly blank book, yet beautifully inspirational journals!

Aren’t they gorgeous?

They are part of my black coffee series of journals for self-exploration. They will help you feel into the celebration of life. That’s what they’ve done for me.

Take a closer look!

 

rise,

Michelle Bernard