Value your Muscle!! ~Shine in 49: Day27

Value Yourself and Your Muscle

What does it all boil down to? Valuing our health vs. Neglecting it: As women we seem to often times be selfless, giving, giving, giving… often times forgetting that we need to take care of ourselves, so that we can continue to bless those we love.

I am a prime example of this as a mother neglecting myself was a BAD HABIT. My eating, my dietary needs and my workouts used to have to fit in as an extra around the rest of my life. Only when I changed the value I put on my heath did I realize my true potential in life.

A big part of the process to learn to value my health, was for me learning to value my muscle mass. For years I had taken my metabolism and figure for granted… that is until it was GONE!! I realized muscle, was the key to so many aspects of my well being. Without it I was fat, tired, weak, less attractive… but with it I am lean, energetic, strong, and confident!

Now I hold my muscle in high regard and feed it what it needs so it won’t wither away. A key supplement that I have fallen in love with is L-Glutamine. I use it after my workouts to supply my muscles with this very essential building block of my body.

I also recommend it to all of my clients and hear rave reviews about its positive effects.

Here are just some of them:

  • Decreased muscle soreness – actually in some cases eliminating soreness all together
  • Increased stamina, leading to more frequent and intense workouts
  • Increased strength gains – this is key for all of us trying to rebuild our metabolism
  • Phenomenal hair and nail growth- what a nice bonus!!

Key points to keep in mind about L-glutamine:

  1. L-glutamine is great at preventing muscle loss when we are in a fasted state- so the best times to take it are immediately after a workout, before bed and immediately upon waking in the morning— SAVE that muscle you’ve worked so hard to get.
  2. In order to see results 5g once a day is all that is essential…if for instance you are extra sore from an intense workout—go ahead and take more…up to 15g a day.
  3. Also know that l-glutamine is in most every protein source also, so taking a supplement is not 100% necessary, but if you are like me and not always perfect at my diet…you should consider taking it.
  4. Your body requires more water to process any extra amino acids in your body. L-glutamine is the most prevalent amino acid in your body and if you take extra you will need to drink more water. Also note that it may cause you to retain a little more water than usual (1-2 pounds). So be aware that if you feel bloated or puffy the l-glutamine could be causing slight water retention—the best way to prevent the bloat is to drink a ton of water (1-2 gallons daily

I’d love to chat with you more about how much I love L-glutamine!! You are more than welcome to join me in the Rally Room (the best women’s only support group on the web)—we talk frequently about supplements and offer tons of advice about utilizing them for optimal effects.

It works if you work it~
Michelle Berger

Body – Mind – Spirit

Body-Mind-Spirit are intertwined, you cannot separate one from the other. If one area is neglected the others feel the side effects. Intellectuals and highly spiritual people alike tend to NEGLECT their physical bodies on the false belief that it is an “EXTRA” or “Selfish” or “Vain” activity. WHY??

In the same regard so much of the popular fitness/diet programs neglect the mind and spiritual component of fitness. WHY???

I believe much of the failure we see in the world when it comes to people taking care of their bodies is that we, as a society, to not understand that ALL areas of our life (Body-Mind-Spririt) are connected. True success in any area of our life MUST utilize a comprehensive approach that addresses our Body, Mind and Spirit.

You may be saying to yourself, “Michelle you are crazy! What the heck do you mean by my “spirit” affecting my body? you are overcomplicating fitness.”

Oh really, am I? Do you feel consistently successful in your approach to diet, exercise, nutrition, supplementation and in your overall health? Are you where you want to be with your body?

Well, I do feel successful and I am where I want to be with my body!!
….And I know why I’ve been successful:

I’ve made a huge effort to cultivate a healthy lifestyle in which I purposely care for my Body, Mind and Spirit! I’ve taken actions on purpose to keep all 3 areas intertwined. What I mean is this: when I am working on my BODY I consider my mind and my spirit, when I am working on my MIND I consider my body and my spirit and when I am working on my SPIRIT consider my body and my mind!

Over the next few weeks, I’m going to dive deeper into this subject so please bear with me, hear me out and realize that even though I am at a great place in my Body-Mind-Spirit, I am still yearning for more! I’ve just begun!!!

I have HIGH expectations for all areas of my life and I expect that you do too…so let’s Go For it!! Let’s strive to keep our Body-Mind-Spirit taken care of and Success will follow!!!

Your friend,

Michelle Berger

Lead Me!

Are leaders born or made? Do leaders have leaders? What are the qualities of a leader? Are you a leader?  Are you a leader or a follower?

I consider myself a leader…but I am not sure I was “born” that way.  I certainly had some of the same innate qualities noted as important for leadership, yet I lacked MANY vital leadership traits and skills.  Through my God given desire to impact and help as many women’s lives as possible I’ve studied and developed a much stronger leadership capability.  I am far from finished learning  and developing stronger more effective leadership skills.

I’ve spent a little time this morning researching leadership and my conclusion is that no one is BORN a leader- you must Develop it! 

I believe EVERYONE is a leader in some regard- Take pride; lead by example!!

Together we can change the world!


Even though I am a leader- I still yearn to be led at times!  Sanctus Reel, a Contemporary Christian band,  has a new song out titled “LEAD ME”.  My DH turned me onto it- The song is it’s very pure and stirs up raw emotion in my heart.

Sanctus Real – “Lead Me”

I look around and see my wonderful life
Almost perfect from the outside
In picture frames I see my beautiful wife
Always smiling
But on the inside, I can hear her saying…

“Lead me with strong hands
Stand up when I can’t
Don’t leave me hungry for love
Chasing dreams, what about us?

Show me you’re willing to fight
That I’m still the love of your life
I know we call this our home
But I still feel alone”

I see their faces, look in their innocent eyes
They’re just children from the outside
I’m working hard, I tell myself they’ll be fine
They’re in independent
But on the inside, I can hear them saying…

“Lead me with strong hands
Stand up when I can’t
Don’t leave me hungry for love
Chasing dreams, but what about us?

Show me you’re willing to fight
That I’m still the love of your life
I know we call this our home
But I still feel alone”

So Father, give me the strength
To be everything I’m called to be
Oh, Father, show me the way
To lead them
Won’t You lead me?

To lead them with strong hands
To stand up when they can’t
Don’t want to leave them hungry for love,
Chasing things that I could give up

I’ll show them I’m willing to fight
And give them the best of my life
So we can call this our home
Lead me, ’cause I can’t do this alone

Father, lead me, ’cause I can’t do this alone

Now onto my workout update:

May 4th- cycle day 10; 127#, RHR= 43! (that’s my recent low)my workout was FUN stuff- family play and a walk with my family- about 45 mins worth of walking.

May 5th- cday 11; RHR=50; today- heading to the gym now for a back, sh, bicep workout and 11mins of the stair mill.

Tomorrow’s plan: TENNIS fun!! and possibly more~

Remember that this week’s mini-challenge in the SX70 contest is to workout with someone!! The week is flying by, so be sure to get the challenge complete!

I’m off to LEAD by example!!



Here’s some of the info I read and a couple quotes I found interesting:

“I’m often asked the question: Are Leaders born or are they developed? I usually answer that leaders are much like athletes-some have more natural talent than others. But, without practice, athlete or leader will fail.

Often we hear and read about the quality of GE’s leadership bench. In GE’s annual report of last year, under Leadership it read:

It’s about the four “E’s” we’ve been using for years as a screen to pick our leaders. “Energy”: to cope with the frenetic pace of change. “Energize”: the ability to excite, to galvanize the organization and inspire to action. “Edge”: the self-confidence to make the tough calls with “yeses” and “noes” – and very few “maybes.” And, “Execute”: the ancient GE tradition of always delivering, never disappointing.”

Are GE’s leaders born with all these attributes? Of course not!

~ Phil Holberton

“Some people are born to move and shake the world. Their blessings: high energy, exceptional intelligence, extreme persistence, self confidence and a yearning to influence others.”~Bruce Avolio

Book:”The 108 Skills of a natural born leader”

Happy May Day!

April Showers, Bring May Flowers!

Bring on the FLOWERS, Expect to have success this month in your LIFE!

I know I am–
In my relationships,
In my fitness,
In my finances,
and in my FUN factor….I am gonna have some FUN!!

My plan of action, or as Shauna says POA for the week will look something like this:
M-workout w/DH back-intervals
T- Run outside lunges and maybe a few sprints?
W- Lift Legs
Th- Lift chest, intervals
F- Run outside
Sat- workout w/dh legs
Sunday- run outside

Diet hard :)…photoshoot is coming!!

Looks doable, my kiddos are all home again this week, so wish me luck in that regard. I am in the midst of chaos :)…but loving it!

Make something BIG happen today!!