week one!! LOvin' what I'm eatin'
LOvin' me wellness studio
7 weeks of BODyLOve
with michellebernard,
ACE and AFAA certified wellness trainer and yoga instructor
Our goal [mission] together over the next 7 weeks:
{all or some of the following}
~ 5-10 pounds of weight loss
~ 1/2 "-1" decrease in waist measurement
~ 1/4" decrease in thigh measurement
~ 1/4" decrease under bra/ chest measurement
No dieting allowed!!
E-2 instead!!
Exercise and Eat for Fuel
EXERCISE: I talked about exercise and advance-scheduling workouts on the opening page. You now know you must advance-schedule your workouts each week--AND YOU KNOW THE SUGGESTED MINIMUM and MAXIMUM for the week.
EAT for FUEL: First of all, dieting sucks. Do you really need me to tell you that? You've tried it. Sure, you lost 10 pounds, but you gained 15 shortly after. You felt good for a while {as good as you can feel looking at your smaller body in the mirror, starved and craving a doughnut or slice of apple pie}. Gee, it's nice to lose weight for a month or two. But consider losing weight or size without cravings because when you emBODy LOve and balance, you can satisfy those cravings and STILL LOSE WEIGHT!
I'm gonna make this simple, kid: In the BODyLOve program, you will eat healthy foods that fuel your activity level for 6 days of the week. On the seventh day, go for it! Eat the stuff you want to eat during ONE of your meals! RE-READ that last sentence, babe!
You see, if we consider food as fuel for our activities, we will choose foods to eat differently than if we diet (boo), eat unconsciously, or for an emotional-satisfaction.
I'm gonna discuss FOOD as FUEL over the next weeks, but let's start with examining how to fuel yourself during your most important meals. (read the right column)
In my many years of training folks for weight loss, I have come to identify the general workout activity model and eating habits of a client who struggles most with making progress.
The client probably::
Exercises 2-3 times a week, gets busy and skips a week of exercise, then does a pick-up week of 4 times a week, then forgets to schedule workouts and skips another whole week, then does a 2-day week of working out... and on and on in this irregular, uncommitted [unconscious] pattern.
Likewise, this client doesn't feel hungry in the morning, so breakfast, at home, is skipped. A granola bar or diet-type bar or drink is substituted right before work -- lunch is ... well probably chosen consciously {not loaded with calories, quite healthy and small portioned}, but then snacking occurs in the early evening like having a tasty candy bar -yucky and addictive!!- or a small, maybe large bag of healthy chips [chips that cause gas because they are absolutely INDIGESTIBLE because they are full of fillers and not REAL food!!]. Then comes dinner... at 8 o'clock at night, plus a bit more dinner at 9, still a little more at 11 {just a little}, then bedtime. And because the client grazed all evening, there is no appetite to feed in the morning, hence the reason for the skipped breakfast...
BODyLOve mantras
What are mantras? Mantra is a Sanskrit word for "I am~ness". Think of mantras as affirmations. Often I call them LOvetruths. Mantras or LOvetruths are concepts and/or ideas that resonate with truth within the heart and feeling centers of the BODy/spirit. During the BODyLOve program, you will repeat and FEEL the truth of the provided mantras or create your own. Write them in your BODyLOve notebook!
I recommend that you speak your mantras aloud and in your mind/BODy at these times:: in the morning, at night, and/ or before and after your workouts!
The mantras will create vibrations that can sculpt and strengthen your mind~stuff into the shape of LOve and great possibility!!
play me! {BODyLOve is a lifestyle, baby, not a fad- 2min. audio} player may take up to 5 minutes to load
exercise of the week
sign the guest book and ask me a question!!!
i'll aim to answer two questions from the book each week.
LOve your BODy
and LOve someBODy else
BODyLOve is a healthy fitness and wellness lifestyle program I have developed that emphasizes an emBODiment of kindness and LOve. You are in a miraculous BODy. As you strive to amend your weight, shape, and/or size through your food choices and exercise, the BODyLOve program will suggest ways to enhance your program with all-powerful mental boosts and actions of LOve. You will find that your pathway to health can be sustained as a lifestyle shift that penetrates various aspects of your life positively. This wholistic approach will not only lighten your BODy, it will brighten your life.
mantras/ LOvetruths
::
I live in a healthy BODy.
The delicious food I eat fuels me with energy and vitality.
I am grateful for the food I put in my BODy.
I am empowered by the food I put in my BODy.
Most important meals
::
Breakfast and Dinner
E-2. Always eat for fuel, however I will stress the most important meals that can frame your day of fueling positively.
Rev-up your metabolism! Wake up and eat breakfast in the morning. Eat to fuel your body, remember, and the best fuel for the top of the day is a half-cup of slow-cooked {not instant, keep it real} oatmeal--yummy! Oatmeal is a whole food that is full of fiber that will digest slowly as your system works diligently to break down this fuel. This means you'll burn calories digesting oatmeal! I serve my oatmeal to myself in a redwine goblet. I LOve it and it LOves me back by making me healthy and and full for a while, about 3 hours! Yes, you can also have a boiled or scrabbled egg as a side of protein with oatmeal.
Dinner is the other important meal of the day, babe. If your activity level declines as the day ends, you don't need too much fuel. You need nutrients. Go GREEN and LEAN!
GREEN::
--2 palm-size, heaping portions of---
yummy spinach, green beans, broccoli, big salad, peas, brussell sprouts--then add some color like squash, cauliflower, peppers, cucumbers{green and white!!}...
Steam your green stuff or cook in very, very little olive oil. Uncooked olive oil is a great source of fat, so drizzle a bit on your veggies when served, kid. I also use a sprinkle of sea salt. Or eat a big salad with a variety of greens. Use olive oil and balsalmic vinegar as a dressing. Add some tasy raw veggies to your salad and make it a color fest! Try adding a 1/4 of an avocado, also good fat, and 2 boiled eggs or a can of tuna fish. ---now LEAN---
LEAN::
---1 palm-size portion of---
any part of the chicken without skin, turkey, eggs, fish, tuna, tofu, lean pork, lean meat. {I never weigh my food, who has the time for that?!! eyeball it.}
Boiled, broiled, bake, poach, lightly pan fry with olive oil {no coatings or breadings or batters}, grill the above choices. Add flavor with herbs, peppers, onions, ginger, garlic, shallots--do your thang, you're nOT dieTING!! Be conservative with the salt, babe. I use a little sea salt-- a serious pinch is all. If I want BBQ sauce or some other sauce for flavor, I dilute my bottles. Add water to you sauce bottle and shake. This way you get great saucy flavor, a runnier sauce that covers more food surface, and fewer calories from the sugar in the sauce! I do the same with salad dressings.
Why GREEN and LEAN? This nighttime meal is weak in calories and delicious in taste. If you over fuel at night when your metabolism is the slowest, your food will become an extension of you-- a part of your arm, your leg, your butt, your back, your belly. You'll wear it, kid, in the form of a brand new fat a*s!!
There's a LOving way to eat.
power walk!
You can walk outside or on a treadmill. If you use a treadmill, don't hold the sides. Move your arms naturally to increase your heart rate and simulate real walking!
Here' s a challenging 30+ min sample treadmill workout for a regular exerciser [you exercise at least 3 times a week] ::
warm -up
speed 3.3-3.7incline 1.0time 10 min
speed 3.3-3.7incline 1.0time 10 min 3.5-4.0 2.0 5 min 3.8-4.0 3.0 5 min 3.7-4.0 4.0 3 min 3.8-4.0 5.0 2 min 3.8-4.2 1.0-2.0 3 min 3.6-4.0 4.0 2 mincool-down 3.3-3.5 1.0 4-6 min
do 15-45 minutes of strength training, cardio, or yoga before or after walking to complete your 45 -90 min workout for the day.
michellebernard is a transformational teacher who works with children and adults to inspire conscious understanding and Self-awareness. she uses movement {vinyasa yoga and viniyoga styles as well as strength training} and the creative arts to inspire vibrational shifts in her students. michellebernard teaches her students to honor their unique life experiences and helps foster the awareness of how our lives can be powerful enough to shift the consciousness of humanity.
michellebernard is also the creator of wearable art jewelry, handsculpted stoneware clay jewels called pebblewear.
find michellebernard @
and
breakfast
5 -minute
oatmeal
EVERYDAY
::
cheers
I am not a licensed nutritionist. I am merely a re-formed over-eater! Please consult with a licensed nutritionist/dietician regarding any questions about the food suggestions on this site, baby.
download, print, and copy these sheets. use them to record your E-2 -- weekly workouts and food as fuel. add them to your BODyLOve journal!!
