The Berko Way

06/03/2022

Sometimes you just have to step away.

Take a break from social media, spend time with family and friends and restore your soul.

What an amazing 2 weeks in our favorite place.

Now, back to our passion, helping others take control of their health!

10/02/2022

Results matter! Hard work pays off! Great work Priscilla! You are committed to improving everyday…

07/02/2022

It's a new day and a new week! What will you do today that will get you closer to where you want to be tomorrow?
Happy Monday!

03/02/2022

Ready to start your day with intention? Here are 3 Tips to feeling great and winning your day!

01/02/2022

In 2019 Rich visited the Everest Region! What a big audacious goal! This is the sunrise over the highest peak in the world!

Will you be celebrating victories this month? Or have you already given up on your goals for 2022?

Did you know that 80% of New Years Resolutions fail by February 1?

Have you noticed that the gym has already started to empty this week compared to the first of January?

Where are you on your quest for a New You in 2022?

If you are finding yourself struggling to stick with your goals as you start February, DON’T QUIT!

It’s just a few weeks into the year! If you are trying to create new habits, dumping years of bad habits... don’t expect these new habits to stick with just one short month of practice! KEEP GOING!

If you feel like you have already failed, you have not!!! Just get back on the wagon!

Look at your goals, know that no one is perfect and get back up and go! NOW!

Whether it is a work goal, a health goal or something more personal to you... get back at it!

You can’t celebrate the victory of the battle you haven’t fought! New is not easy. Growing is not without pain! You are the one in control.

As you head into February, all you have to do is make progress. Plan to improve on January. Do that every month for 12 months and just think about how much you have gained by the end of the year!

What are you goals for 2022? We would love to hear!

25/01/2022

Here is a great explanation of our 6 Week Transformation Program! Check it out! Then let us know if you want in!

This is "6weektransformation-SE-Editted" by Robert Carter on Vimeo, the home for high quality videos and the people who love them.

24/01/2022

Sleep is a naturally recurring state of mind and body, characterized by altered consciousness, relatively inhibited sensory activity, reduced muscle activity and inhibition of nearly all voluntary muscles during rapid eye movement (REM) sleep,[1] and reduced interactions with surroundings.[2]

During sleep, most of the body's systems are in an anabolic state, helping to restore the immune, nervous, skeletal, and muscularsystems;[3] these are vital processes that maintain mood, memory, and cognitive function, and play a large role in the function of the endocrine and immune systems.[4]
-Wikipedia

Sleep is vital to your health both physically and mentally.

Need to improve the quality of your sleep?

Try these things:
➡️ Put down your devices and turn off your computer at least 1 hour before bedtime
➡️ Reduce EMF absorption by wearing blue blocker glasses when working at the computer or using electronic devices throughout the day
➡️ Be sure your room is dark, with no light coming into your room
➡️ The use of a sleep mask helps to eliminate light and dull the senses to allow for better sleep
➡️ Enjoy a warm cup of chamomile tea before bedtime
➡️ Allow sufficient time to “wind down” after a long day
➡️ A cold shower before bedtime washes away the stress of the day and promotes restful sleep
➡️ Can’t fall asleep: 5-10 minutes of sunlight first thing in the morning helps you to reset your circadian rhythm to help you to natural wind down as the sun goes down and wake more naturally when the sun comes up.
➡️ The use of a Deep Sleep promoter like NuCalm (see link in bio) promotes proper brain wave activity to help you fall asleep faster, stay asleep longer and feel more rested through an increased amount of deep sleep

Try just a couple of these tricks to help improve your own sleep quality! Let us know how it works for you!

👉🏻Save this post or share it with someone you know needs to work on their sleep!

22/01/2022

Transformation: “A thorough or dramatic change in form or appearance”

Transform your habits
Transform your mindset
Transform your fitness
Transform your nutrition
Transform your health
Transform your life

A true transformation takes effort. It takes time. It takes commitment.

There is no magic pill when it comes to transforming your health and creating the best version of yourself. But there is a better way.

With proper coaching and a customized plan you don’t have to do this alone. We have your back. Join our 6 Week Transformation Program and get the tools to help you move in the direction you are looking for in 2022.

✅More Energy
✅Better relationship with food
✅Better Sleep
✅Better Focus
✅Improved Mindset
✅Weight Loss
✅Improved Bloodwork

What do you want to transform in 2022?
Tell us!

18/01/2022

What will 2022 look like for you?

Full of good health and personal growth or reactive health and the same path as last year?

In our Transformation Program we are walking our clients through a step by step process of incorporating good movement, good food, increased awareness and accountability to create a lifestyle of wellness that will Transform their wellbeing in 2022.

Offering doable workouts, shopping lists, recipes, action steps and why’s along with a few incredible bio hacks to improve and fast track their results.

If your tired of being sick and tired, tired of feeling sluggish and sleepy, tired of the excess pounds that have been lingering and ready for a true change, our Transformation Program is for you!

Check out our link in our bio for more details or simply respond in the comments for more information!

2022 is about YOU! Taking care of YOU has never been more important than NOW.

04/01/2022

It’s a New Year… You are still you. But will you put you first in 2022?

Take care of you… so you can be bigger, better and more present for those who need you!

Make 2022 the year of YOU!

Happy New Year!

27/12/2021

Will 2022 finally be the year you take your health and yourself seriously?

Stop reacting to what life throws at you and commit yourself to getting better.

Getting better …how?
✔️Physically
✔️Mentally
✔️Nutritionally

Start healing your body from the inside out.

Stop focusing on weight (that’s just a symptom of something deeper)

Start focusing on nourishing your body with the right foods, the right movement, the right mindset!

✔️Learn what to eat
✔️Eat food that heals you
✔️Learn how to move to build muscle and reduce body fat
✔️Learn how to bio-hack your health and incorporate simple life changing tools to kickstart your health and metabolism
✔️Have the support of a community in the gym
✔️Get the support of a Personal Coach holding your hand and guiding you through the up’s and downs of taking back control of your health!

Ask us about our 6 week transformation program! We have just a few spots left!

21/12/2021

Here we are! Just days from Christmas Eve! I am betting you may be feeling the overwhelm of all the to do’s! Whether it is buying gifts, preparing for company, finishing up details for work, last minute gatherings and networking events, maybe even celebrating birthdays that deserve recognizing apart from Christmas!

As the holidays close in, this would be the most important time to focus on planning! Get your mind wrapped around not only your "to do's," but your actual schedule, from work to events to appointments.... I am very serious when it comes to writing out your schedule for the next week! Then repeat this process because New Years is less than 2 weeks away!!

⭐️Try to "Time Block" your days and weeks ahead and see just where you can fit in those extra errands (or maybe a walk) without suddenly realizing you just ran out of time.

⭐️Time Blocking is a super effective way of accounting for your schedule and preventing wasted time.

⁉️If you know in advance you have a 30 minute hole in your schedule, what can you knock out in just that time? A stop at the drug store for a card, a quick phone call or email...

✅Plan your next 2 weeks and plan to enjoy the holidays.

❗️Don’t worry about restrictions or perfection these last 2 weeks of the year. Simply “do your best.”

❗️Start and end your day with good stuff, water, a healthy breakfast or intermittent fasting

❗️If at all possible, get a little movement in like a walk or a few minutes on a treadmill. If you can’t today, try tomorrow!

❗️Finish off your day with a warm cup of tea or a big glass of water, a diffuser in your room and a nice book.

⁉️Last minute or late night wrapping? Set the tone! This is a time of giving and love and “Peace on Earth.” Turn on some holiday music, (I love Jack Johnson’s Holiday Album!), get a warm cup of tea or cocoa and wrap away!

⭐️Do your best to not give into the overwhelm or the guilt of all the Holiday treats!

⭐️Practice moderation. Enjoy the spirit and the energy of the season!

With 2022 on our heels, finish out 2021 happy, positive and with intention, despite the uncertainty that surrounds us!