Author Archives: Gale Bernhardt

Ask Coach Gale: What are Miracle Intervals?

by Gale Bernhardt , Fitness Tips, Home Page Feed

Let’s clear up the confusion once and for all about the difference between Miracle Intervals and HIIT (High Intensity Interval Training).

What Are Miracle Intervals?

Miracle Intervals

Miracle Intervals are fast bouts of exercise (anything from 10 to typically 45 seconds long) with very long recovery intervals (2 to 5 minutes). The speed can range from a gentle acceleration to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery – enough time and/or low enough intensity.

These powerful little intervals don’t seem that they could do much, but research shows they improve fitness and insulin…Read More »

Metabolism-Boosting Meal in 30 Minutes

by Gale Bernhardt , Home Page Feed, Nutrition, Recipes

At the end of a busy day, I want to eat a healthy meal – and I don’t want to spend two hours preparing it. By keeping carbohydrates restricted at dinner time, as you’ve learned in the book, I can boost my body’s Fat-Burning metabolism. My go-to dinner is Gale’s Health Salad and Easy Oven Salmon. I use the easy salad dressing found in the Health Salad recipe or Danielle’s fantastic Lemon Dressing.

Give it a try and let me your favorite seasoning to use on the salmon. Do you have a favorite Fat-Burning Machine recipe? Send it our way;…Read More »

Spring into Fitness With This 30-minute Circuit

by Gale Bernhardt , Fitness Tips, Home Page Feed

No time to exercise is a thing of the past.

When you’re pinched for time and want a combination of cardio and strength work in one session, try this circuit that can be done right from your front door in about 30 minutes.

5 minutes – Warm-up walk at a comfortable, yet brisk pace.

1-2 minutes – Find a curb or stair that you can use to do 12 step-up movements with each leg. Place your left foot on the curb or stair. Keep your toes pointing straight ahead with your knee and hip aligned with your foot, then…Read More »

April Fools! 3 Foods You Think are Healthy – But are Not

by Gale Bernhardt , Home Page Feed, Nutrition

We’ve been conditioned to think that particular foods are “healthy” due to wording on the label. Some of our beliefs about labeling might be misleading us into eating foods that are not healthy for us, when we thought the opposite.

In this column, I’ll give you 3 foods you might think are healthy – but they’re not. I’ll call out particular brands, but I want you to know that the brand is called out as one example of many. Focus less on the brand and more on the information you glean from the examples.

Dannon® Light & Fit Greek Yogurt, 80…Read More »

5 Tips on How to Regain Control of Your Eating

by Gale Bernhardt , Home Page Feed, Nutrition

For most people who have become successful Fat-Burning Machines, the occasional out-of-bounds meal or snack is not a problem. What I mean by “occasional” is about once per week. These successful Fat-Burners simply get back to their routine at the next meal and no harm has been done.

The real trouble often comes when there is a weeklong departure from your proven Fat-Burning habits… often caused by a business trip or vacation. One slipped meal turns into two, then three, and before you know it you’re returning to the old bad behaviors that made you heavy in the first place. Ugh.

I…Read More »

Feeling Stressed? See If Your Stressors Make The List.

by Gale Bernhardt , Stress

Do you feel like you have a lot of stress?

Me too. All of us have stress in our lives. Sometimes, some years, the stress is higher than at other periods in our lives. The last year has been really stressful for me. I will admit that when I’m under a big stress load, it is easy for me to overeat and eat the wrong foods. Do you over eat or eat the wrong things in stressful times too?

In a future column, Mike and I will share our tips for managing stress to be sure that any damage to your diet,…Read More »

What Diet is Best: Low Carb or Low Fat?

by Gale Bernhardt , Fitness Tips, Home Page Feed, Nutrition

Most people begin a new diet to lose weight. Some also want to improve their health. So which diet is more effective at weight loss and improving health, a low-carb or a low-fat diet?

In a research study published in the 2014 Annals of Internal Medicine, scientists looked at the effects of a low-carbohydrate diet — compared to a low-fat diet — on body weight and cardiovascular risk factors. What they found is that the low-carbohydrate diet was better for weight loss and it reduced cardiovascular risk factors.

This is great news for those who follow the principles outlined in Become a…Read More »

Ask Coach Gale: HIIT versus Miracle Intervals

Ask Coach Gale: HIIT or Miracle Intervals

by Gale Bernhardt , Fitness Tips, Home Page Feed

I recently received a question about the difference between HIIT and Miracle Intervals. Now Miracle Intervals are the secret sauce in moving you from being a fat-storing to Fat-Burning Machine, so I want to make sure you understand the difference.

What are Miracle Intervals?

Miracle Intervals are fast, short speed bursts, anything from 10 to typically 45 seconds long, with very long recovery intervals. The speed can range from a gentle acceleration for new people, to all-out sprints for the very fit folks. The mistake most people make is not allowing enough recovery; enough time and/or low enough intensity. These powerful little…Read More »

Gale Bernhardt’s Bio

by Gale Bernhardt , Home Page Feed

Gale Bernhardt is a successful coach and fitness consultant. Her experience with top-level athletes is used to help people looking to achieve lifestyle success. She adapts the same training principles used by successful Olympians for people looking to achieve new levels of personal health & fitness.

Gale coached an individual cyclist to success at the 2000 Sydney Olympic Games. In 2004 Gale was selected to be the USA’s Triathlon Coach for both the men’s and women’s teams for the Athens, Greece Olympic Games. She was also named  as the 2003 Pan American Games Coach for both the men’s and…Read More »

A Great Strength Exercise You Can Do at Home

by Gale Bernhardt , Fitness Tips, Home Page Feed

Beginning a strength training program doesn’t have to include a gym membership or the purchase of fancy  equipment. You can begin your program with simple, yet highly effective exercises. Let’s begin with a chair squat or chair sit.

As Cathy demonstrates in the first photo, face away from the chair with your feet roughly shoulder-width apart. Use a foot and leg position that feels natural for you. Using the muscles in your legs to control your motion, slowly sit down in the chair. Hold your arms loosely to the side. Notice how you could run a straight line from…Read More »

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