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Michael Bernard

@michaelbernardotr

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•Occupational Therapist ♿️🦽•
•Ft Lauderdale | Rochester NY ☀️🍃
•Fitness 💪 Wellness 🧎‍♂️

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No days off.. I’ve stayed locked in on myself. Tracking almost every meal, getting at least 10k steps in per day, and practicing self love and discovery each day. There is always more work to be done on ourselves. Here is to the next chapter of my story! 👊💪🙏 by @michaelbernardotr

Still wishing I was in Chicago... Loved it so much I may take a travel contract there 😘👊🙏 here’s to more laughs with friends, self work, and consistency 🤞 by @michaelbernardotr

Summer fun and self love 😎☀️🌞 ❤️‼️ by @michaelbernardotr

Adding cardio to your routine? It can be so simple and easy. 9-11% incline, 2.5-3.5 speed, and aim for 30 min. Start with even 5 min if 30 seems crazy!

Incline walking hits different when you do it correctly 👀

Try keeping your hands on your hips instead of leaning onto the treadmill for support.

✅ Better posture
✅ More core engagement
✅ Higher calorie burn
✅ Less stress on your lower back
✅ Actually trains your cardio instead of letting the machine hold you up

Stand tall, drive through your legs, and let the incline do the work 🔥🏔️ #InclineWalk #FatLossTips #CardioWorkout #FitnessCoach #TreadmillWorkout by @michaelbernardotr

Training back with triceps. You ask me why? Here’s why..

Your biceps are already heavily involved during back training

Most back exercises rows, pull-ups, pulldowns, etc. hammer the biceps secondarily.

By the time you finish a hard back session:

* your biceps are already fatigued
* grip strength is taxed
* elbow flexors are smoked

So when you go to train biceps afterward, you’re often:

* weaker
* using lighter weight
* getting less quality volume
* risking sloppy form or tendon irritation

Training triceps instead avoids that overlap.

1. Lat Pulldowns
2. Tricep Extensions
3. Mid Rows
4. Tricep Pushdown
5. Upright Rows
6. Tricep Dips

3-4 sets. 8-12 reps. 💪

#disciplineovermotivation #musclegrowth #upperbodyworkout by @michaelbernardotr

Family 🙏 by @michaelbernardotr

Add this to your routine if your ego is bigger than your biceps ‼️

Why is it effective?

1️⃣ Time under tension
2️⃣ Full muscle lengthening
3️⃣ Restricts your ability to “throw” the weight around when doing curls

Add this to your next bicep day. Thank me later 😘 by @michaelbernardotr

Eating out doesn’t have to derail your goals!
Most people think “eating healthy” only happens at home, but the truth is… you can stay on track anywhere if you know how to order with intention.

Small swaps = BIG wins.
And the best part? You don’t have to give up flavor, fun, or your social life to do it. You just have to be a little more strategic with your choices. 👇

➡️ Ask for grilled instead of fried — this one simple switch can save you hundreds of calories without changing the overall meal. Same meal, better outcome.
➡️ Get sauces and dressings on the side — restaurants LOVE drowning food in sauce. You’ll enjoy the flavor but control the portions.
➡️ Swap the fries for veggies, fruit, or a side salad — you’d be shocked how much better you feel after.
➡️ Choose lean proteins like chicken, shrimp, steak tips, or fish. Building a plate around protein makes staying full (and hitting your macros) so much easier.
➡️ Pay attention to how meals are cooked — words like “crispy,” “creamy,” “smothered,” or “buttery” usually mean higher calories. Grilled, baked, roasted, or steamed are your best friends.
➡️ Drink smarter — water, zero-cal drinks, or even just skipping that second cocktail can make a huge difference.
➡️ Don’t be afraid to ask — servers deal with custom orders all day long. You’re not an inconvenience for wanting to feel good.

This is how you stay consistent without feeling restricted.
This is how you build a lifestyle that actually supports your goals.
Because you don’t fail when you go out to eat… you fail when you don’t have a plan.

Choose with intention, enjoy your meal, and keep moving forward. 💪🔥

#HealthyEatingTips #EatingOutSmart #FitnessLifestyle #MacrosMadeEasy #FitCoachLife #HealthierChoices by @michaelbernardotr

Trap Superset 3-Way 🔥
1️⃣ Reverse Smith Shrugs (rear trap focus)
2️⃣ Smith Shrugs (midline overload)
3️⃣ Unilateral Shrugs (isolate + correct imbalances)

Minimal rest between sets, keep the blood flow and intensity high.
Try 3–4 rounds and feel this burnnnnnn baby ‼️

#TrapWorkout #TrapsDay #BodybuildingTraining #MuscleGrowth #HypertrophyTraining #UpperBodyWorkout #StrengthAesthetics #SmithMachineWorkout by @michaelbernardotr

Discipline doesn’t mean giving up what you love, it means finding better options 🔥

This Starbucks espresso with banana cold foam?
➡️ 125 calories
➡️ 15g protein
Fuel that fits your goals. ☕️💪

📱 Save this post, follow, and send to a friend and go grab a protein beverage together ❤️🙏 by @michaelbernardotr

Craving ice cream but still chasing your goals? 🍦💪 Here’s how to make a high protein, low guilt version that satisfies your sweet tooth and supports your gains ‼️

1. Make sure to have an ice cream maker. I purchased mine on Amazon!

2. Turn the machine on, and add your yogurt, sugar (choose a healthier alternative), honey, milk, peanut butter, and any other additional ingredients you choose.

3. For a higher protein content, add a scoop of whey protein.

4. Let the machine work its magic, and enjoy!

Ingredients:
2 cups of greek yogurt
1/2 cup of fairlife milk
2 tsp of coconut sugar
1 tsp of honey
2 tbs of peanut butter
1 scoop of whey protein (for higher protein per serving)

Macros (without additional whey protein):
For Entire Portion: 760 cals, 82.5g carbs, 54.5g protein, 32g fat
Per Serving (4): 190 calories, 20g carbs, 13.6g protein, 8g fat

Follow me for more diet and workout tips 🙏❤️👍 by @michaelbernardotr

Lunch break? Want a healthy but cheap meal option? Here you go, the viral Chipotle meal hack, step by step…

1️⃣ if you don’t already have it, be sure to download the @chipotle app and sign up for rewards. Why not get free food?!

2️⃣ order a single taco, with most of your toppings on the side. The most important one is the beans, as this will add “volume” to the burrito.

3️⃣ be sure to get a tortilla shell on the side, in order to create the finished product 😉. You may even be able to get it free if you have rewards points.

4️⃣ place the order, head to the store, and pick it up! When received, place your taco inside the extra shell, add the toppings provided on the side, and roll that baby up! Now enjoy 😁🌯 !

5️⃣ follow me for more fitness, wellness and meal tips. Be sure to like, comment and share 🙏💪❤️ !

#Chipoltemealhack #ﬁtnesstips by @michaelbernardotr