#coachburnice

[bernicehealth]

“He makes me lie down in green pastures, he leads me beside quiet waters, he refreshes my soul. He guides me along the right paths for his nameʼs sake. Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” ‭‭Psalm‬ ‭23:2-4‬ ‭NIV‬‬. . 📸: @nrichardvid_ + @gabbidoan. 👙: @blithe_bikinis . 🌺🌸👑🌺🌸: @flowerandcrownhi . . #GodismyStrength #fearless #blithebikinis #dotfitathlete #npcbikini #bikiniathlete #athlete #fitnessmodel #bikinimodel #personaltrainer #dotfit #fitness #coach #coachburnice #BERNICEFITCPT #flowercrown #haku #honolulu #berniceaurellano #sportsnutrition #sportsnutritionist #nutritionstudent #hawaii #oahu #808 #hilife #luckywelivehawaii #aloha #waimanalo (at Waimanalo Beach, Hawaii)

[bernicefitcpt-blog]

INSPIRATIONAL CLIENT ALERT: LIZ ! (TESTIMONIAL AND MOVIE)

Aloha lovelies! 

I wanted to share this AMAZING testimonial from my client, Liz Holthaus. She and I met back in January of 2014 and didn't start to train consistently until the end of July 2014. I knew she wanted to start training for a figure competition.... but let me let her tell you the story. 

Liz Holthaus

December 2014 Testimonial:

                  What an amazing journey!  One I naively thought would end once I got off the stage, but luckily it’s still going.  My name is Liz Holthaus, I’m 30 years old, and on November 22, 2014 I competed in my first figure competition.  To get a good understanding of what led me to that I think it’s important to hear a bit of my past.

                  As long as I can remember I have struggled with my weight, always being one of the “bigger” girls in school and turning to food for comfort.  This was at its worse when I tipped the scale at just over 190 pounds, and at 5 foot 8 inches this was not cute.  I would put on a happy, confident face to others, but when I was alone I would feel sad, overwhelmed, and ugly leading me to binge eat – followed by the heart crushing guilt and self deprecating.  The next day I would barely eat anything to get myself “back on track.”  This cycle played out for years – back and forth with the scale going up and down.  Thankfully I moved in with my sister who showed me a much healthier relationship with food.  Her example was pivotal in my battle with the seesaw pattern.  I would see that you could eat for the nourishment and pleasure without completely overdoing it.  I have to be honest, I would still binge (in secret because I was ashamed), but the amount and frequency were significantly less than previous episodes.

                  As for the motivation to compete:  during PT school one of my classmates prepped and competed and I got to see her transformation.  It amazed me that it wasn’t just physical, her emotional, mentality, and relationships were all elevated to an extreme degree.  I WANTED THAT!  I wanted to be strong physically, emotionally, mentally, and my relationships to be more fruitful.

                  A year after she competed I started training, while also training for a marathon.  It was hard, so hard I quit Figure prep first and eventually quit marathon training (after getting up to 21 miles).  The overwhelming feeling of failure and defeat was almost unbearable.  I was so embarrassed because I had told everyone I was going to do these major athletic challenges.  Praise God I have amazing friends and family who loved and supported me in this dark time.

                  After PT school I moved here to Hawaii and my main goal for 2014 was to do a Figure competition.  I couldn’t fail again!!  I did procrastinate and only compete in the last one of 2014, but it did happen!  The process to get stage ready was, by far, the hardest thing I had ever done.  Hard physically, yes; but so much more was the mental and emotional challenges.  I cried so many times in the gym I’m surprised my coach, Bernice Aurellano, didn’t just carry tissues with her.  I relied so heavily on Bernice, my growth group girls from church, and prayer to get me through these hard times.  Bernice said at one point that I need to “Find the Joy” and this stuck with me, became my motto!  When I started focusing on the joy in every situation my attitude changed and the results on the scale and measurements started to improve.  It was so exciting!  God provided the exact people, Bible verses, and peace to get me through the three months of prep.

                  The Stage:  well, I have two different experiences with the stage – the prejudging day show was HORRIFIC!  I got up there, picturing myself as the girl that started this journey three months earlier.  I kept thinking “I don’t belong here, I’m so much bigger than these ladies, and my fat is just on display for everyone to see.”  So again, I started crying when I got off stage – tears of pure embarrassment.  But then Bernice showed me pictures of the lineup, with me next to some of the other competitors, and I honestly didn’t think it was me.  But it was, and that’s when it hit me – what a huge accomplishment I had done.  I AM a Figure Competitor!  So I cried again – but happy tears this time!  This made the night show the cherry on top!  I felt confident, beautiful, and strong!  Some of my coworkers, growth group girls, and Bernice were there and I could hear them yell for me while I was up on that stage, and I could feel the love and support – truly the most incredible feeling in the world.

                  Next phase is finding balance, which is proving to be harder than I thought it would be, but I’m hopeful that (with the help and guidance from Bernice) I can accomplish this too.  I do want to compete again in a few months, and I might have inspired two coworkers and one close friend from church to compete too!  Yay!!  It amazes me the impact something like this competition has had on those around me.  Every day I get told how good I look, that I’m an inspiration, and that I’m someone’s “girl crush”  J  Love that!  Even people I haven’t spoken to in months are reaching out and sharing their fitness goals.  God uses all of us to touch others’ lives – we just have to be willing to be His tool.

                  My advice to anyone training for their first show is to “Find the Joy” right from the beginning.  Find things to be grateful for and to celebrate everyday – try to enjoy the process knowing you can motivate and inspire LOTS of people!  The other big thing that helped me was the progress pictures.  There were times when I didn’t think my body was changing, but Bernice would show me previous pictures and it really solidified that my body was changing and to keep it up. 

                  I owe thanks to God, first and foremost!  It’s ALL possible through Him!  I am so thankful and grateful to Bernice who was not only my trainer and coach, but my motivator, inspiration, therapist, and FRIEND!  My growth group girls, church, coworkers, and my family all provided so much love and support throughout this crazy journey.  Their encouragement kept me going when I thought it wasn’t possible.

                  Here is to being stronger:  physically, emotionally, mentally, and spiritually – not only for ourselves, but for the countless others around us who can be inspired to be their best versions too!  God Bless!  Now get to it!  

Now that you've read what she had to say... are you INSPIRED?! Let this video tell you more of the story: 

I worked on this video project for a while to make sure it was one that I could share with the world that would not only inspire but also help people to know that they too could do what they set their mind to. Liz did just that!

Just a little "inside" on her supplement and fitness  program:

We always used the dotFit program. She used the exerspy and we kept track of daily caloric burn and intake. She uses dotFit's Active MV, Superior Antioxidants, Super Calcium, Amino Boost XXL Lemonade, and Therm Accel and Fat Release.

I'm blessed and SO THANKFUL for people like Liz that are brought into my life. 

Always remember this: 

More sweaty hugs and aloha's,

Coach Bernice , BRRRNICE, BURNICE

[bernicehealth]

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Sometime you just gotta.... face your fear, trust the line, and jump!!! In Kauai for a few days and decided to experience ziplining for the first time!!! What an awesome experience!!! 🙌🏽😁😄😝🙌🏽 #berniceaurellano #BERNICEFITCPT #coachburnice #Godismystrength #athlete #personaltrainer #adventures #fitness #ufcgym #808 #oahu #ziplining #zipline #kauai (at Skyline Eco Adventures)

[bernicehealth]

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Had an awesome time at the #NSCA Hawaii State Clinic! My goal was to learn about more tools, exercises, progressions, and coaching skills to use with myself, my clients, and athletes I train. It's important to remember that in this industry, there is ALWAYS more that you could learn to sharpen your skills! 😄 SO GLAD I made time on my "day off" to invest in my knowledge to serve and coach better! I LOVE WHAT I DO! Great to be in a room with a bunch of passionate, successful, and knowledgeable strength and conditioning coaches and trainers. ! So ready to train my clients tomorrow fully loaded! #determined #futuredietitian #RD2be #personaltrainer #universityofhawaii @warriorreccenter #WarriorRecCenter #bernicefitcpt #berniceaurellano #bibleverse #motivation #collegestudent #hawaii #fitfaith #dotfit #dotfitathlete #dotfitambassador #ufcfitclub #coachburnice #workout #fitness #fitnessmodel (at Radford High School)

[bernicehealth]

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It's fun to see how fast you could throw 100 punches!! 18 seconds for me! 👊🏽💥👊🏽💥 This was at the end of @razorob's Striking Clinic at @ufcgymwaikele's 1 year anniversary celebration! #ufcgymhawaii #ufcgymhonolulu #ufcgymwaikele #ufcgym #coachburnice #dotfit #ufcfitclub #808 #punch #muaythai #mma ALWAYS GET AFTER IT!!!💯⚠️ (at UFC Gym BJ Penn Waikele)

[bernicehealth]

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This beautiful beast Randi is ready for her competition #StingreyClassic2015 👙 in just a week and a half! So proud of all she's accomplished! She's going to rock that stage and show off everything she's been working hard for! 😍💪 #npchawaii #berniceaurellano #BERNICEFITCPT #coachburnice #dotfit #athlete #personaltrainer #workout #ufcgym #ufcfitclub #ufcgymhawaii #ufcgymhonolulu @jeewwels with @repostapp.
・・・
Thank you to @cutzbykali I'm rockin his label Art of Fadez Barbershop •Train Hard then Get Faded• Go check him out. He is one damn AMAZING humble artist of hair! Hands down one of the best there is out there!! 10 days out and feeling good. Thanks to my trainer @bernicefitcpt for taking me under her wing when I had nothing to show but only determination to grow! #bikinicompetitor #bikinigirl #almostshowtime #blondie #girlsthatlift #girlswithtattoos #tattoos #lift #hilife #hairstylist #barberlife #artist #inspire #motivate #dedication #girlswithmuscles #hawaii #selfemployed (at UFC Gym BJ Penn Honolulu)

[bernicehealth]

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This was a huge part of my trip to Thailand! #MuayThai At #Sityodtong . Thank you Kru Dit and the other coaches that trained me while I was was here! Thank you Kru Toy, who worked with my love Rich in his passion! Thank you to my love @oahusamurai who brought me here to learn more about this beautiful martial art. This experience is a huge blessing and one that I will never forget! 💥👊💨🔥💪😁 #AdventuresOfRichandBernice #Thailand #sityodtongpattaya #womensfitness #coachburnice #BERNICEFITCPT #berniceaurellano #conditioning #fun #boxing #fitness #fitnessmodel #ufcfitclub #ufcgym #ufcgymhawaii #ufcgymhonolulu #universityofhawaii #springbreak #springbreak2015 (at Sityodtong Boxing Camp)

[bernicehealth]

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Whipped up this easy to make salad with my own dressing! Have a #Vegetti?! Make this!! Use one tbsp of each seasoning shown here, 1 tbsp olive oil... And 💥BAM💥 pair it with your favorite lean protein!! See more of my good nutrition eats on my facebook page: www.facebook.com/BerniceFitCPT #personaltrainer #ufcfitclub #dotfit #fitness #coach #fitnessmodel #coachburnice #berniceaurellano #futureRD #RD2be #BERNICEFITCPT #ufcgym #athlete #womensfitness #fitness #cleaneating #healthy #ufcgymhonolulu #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #nutrition #nutritionstudent (at University of Hawaii at Manoa)

[bernicehealth]

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❤️Love❤️teaching this DUT! 🙌We had at least 4 newbies in my class, did mostly team and partner stations, and had a ton of fun! See you next week to rock dat DUT on Wed at 7pm!! #personaltrainer #ufcfitclub #dotfit #fitness #coach #fitnessmodel #coachburnice #berniceaurellano #futureRD #strong #BERNICEFITCPT #ufcgym #performance #athlete #workout #womensfitness #fitness #dut #healthy #ufcgymhonolulu #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #cardio #ufcfit (at UFC Gym BJ Penn Honolulu)

[bernicehealth]

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#KaiserAloha: Come to visit me at #KaiserPermanente's #GreatAlohaRun Expo! I'm volunteering with my #uhmanoa classmates @floradorbs and @bev_on_dee_ridge808 ! Look who stopped by!! @jnip24 !! Happy to be in the community to talk to people about healthier living and all about H2O ! Here's some questions for you.. Part of the 3 question quiz to win free stuff! 1. How much of your body is made up of water?! 💦💧 2. how many 8-oz servings of water do you need every day? for adults and for kids?! #berniceaurellano #BERNICEFITCPT #coachburnice #dotfit #athlete #personaltrainer #workout #womensfitness #fitness #ufcgym #healthy #ufcgymhonolulu #ufcgymhawaii #uhmanoa #universityofhawaii #honolulu #808 #ufcfit #ufcfitclub #ufcfitcoach #RD2be #fitnessmodel (at Neal S. Blaisdell Center)