Angie's Corner

Learning to Love Yourself~ An Ode to Valentine's Day

by Angie Miller

 A reflection on love:

  • In Eastern philosophy, self-love is thought to be the cornerstone of inner peace. A journey toward self-discovery is believed to be essential, as introspection promotes understanding and harmony with oneself, which lends itself to harmony and peace with the world.

Love is the foundation of human compassion toward others, but first and foremost toward oneself. It would be difficult to embrace the differences among us, and to feel empathy toward those with whom we share little in common, if we don’t embrace personal trust and honor. Peace within, promotes universal peace and acceptance.

Learning to love unconditionally and to fully embrace our unique qualities, from our greatest strengths to our most unbecoming weaknesses, is a more daunting task than we sometimes realize. Just as important, and even more challenging is being able to look in the mirror and love the image staring back at us. While there are endless ways to build and secure self-love, I believe that two of the most important are to Maintain Perspective and to Make Peace.

Securing Self-Love

1. Maintain Perspective~ Have you ever looked at a picture of yourself from five or ten years ago and yearned to look like that again? What’s more disappointing is to reflect that it was lost on you then, that your mind was shrouded in self-doubt and judgment. Looking back, whether it was your beautiful body shape, or your radiant, wrinkle free smile, it's difficult to imagine that you didn’t see it then, especially now that some of it has faded with age. With that in mind, why waste another day, another moment of self-doubt, judgment, or scrutiny? Isn’t now the time to celebrate your body, your face, your curves, your greatest assets, and yes even your wonderful flaws?

We know that time doesn’t stop. We were just reminded of that when we looked at an old photograph. Any more time spent wishing, takes away from time spent living and enjoying life to the fullest. I’ve said before that if we could have a 40-year old mindset with a 20-year old body we’d have killer self-esteem. Don't wait for time to pass to give you perspective on how good you look and how healthy you are. Embrace your body, your mind, and your spirit as it is, the youngest it will ever be.

2. Make Peace~ Now that you have embraced perspective, it’s time to authentically make peace with your body. I think it helps to start with a reflection so that we might remember what our body has done for us over the years. Reflecting: How our feet have kept us moving even when we were tempted to sit down and surrender. How our legs kept us standing even when the obstacles we faced made us feel too weary. How our hips, thighs, and abdominals have blessed us with our unique shape. Though they may be the bane of our existence, in another person’s eyes they signify the beauty and grace that makes us women. How our arms have embraced our children and the people we love. How they’ve lifted everything from the heavy load of life’s burdens to the powerful kettlebell we swing at the gym. How our hands have written love notes, held on to those who need our support, and given us the power to do daily tasks and achieve professional accomplishments.

How our neck and face may show our age, but thanks to good health and proper care we’ve made it to an age where those fine lines are a badge of honor and a sign of wisdom. How our lips have kissed our children and our lovers, how they’ve formed words we regret and those we’re proud of, but all of which have taught us lessons. How our ears have listened to our children breathe as we watch them sleep peacefully, how they have listened to words from others that wound us, lift us up, educate us, and fill us with information that helps us grow. In the end, we are a culmination of our experiences and our body is an amazing structure that allows us to embrace life and exist on this earth. Far be it for us to do anything less than be appreciative that we are unique, first and foremost, and though we are flawed and fragile, we are blessed nonetheless.

Maintaining Perspective and Making Peace lends itself to personal acceptance, and that’s where it all begins. Personal acceptance translates to self-love, to honoring oneself, and to recognizing that love begins on the inside. The more foster it and allow it to grow, the more we have to share with others.

“The hardest battle you are ever going to have to fight is the battle to be just you.” 
― Leo Buscaglia

- Angie

Angie MillerAngie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

I Dare You

by Angie Miller

Remember growing up when someone would dare you to do something and you couldn’t resist the challenge? The idea of taking a risk was so filled with adventure that fear, if it existed, was something you were willing to face just to prove you were up the dare.

The idea of taking a risk is like fuel, it gives us the courage we need to play by our own rules and go out on a limb. Risks don’t have to be big in order to be impactful. They can be small changes, or even decisions we make in our day-to-day lives that are out of the norm. When we take a risk we set the wheels in motion that inspire change, and we never know what might come of a little adventure.  

I have three dares for you on this Monday morning. The first two are light and fun. They encourage you to put your inhibitions aside and embrace more joy in your life. The third requires that you’re willing to step out of your comfort zone, a scary place initially, but where true potential lies.

I Dare You To…

  1. I dare you… To do something spontaneous that wasn’t in your plan for the day. Consider the possibility of waking up to your mental white board of must do’s, the one that’s filled with notes, lists, and errands. What would happen if you cleared some space and called a friend to meet for lunch, or headed out on an expedition? What about getting a pedicure or finally sitting down to cherish a book that’s been sitting unopened on your nightstand? What’s the worst that might happen if you replace shoulds with wants, just for the day, and take the opportunity to do something unexpected? Remember my blog: “Today is the youngest you’ll ever be.” This day will never happen again and this is the only moment we can count on, so why not live in the moment?
  1. I dare you… To be alone in your thoughts, to meditate, reflect, and journal about them. Self-reflection is a critical cornerstone to a healthy mind. Thoughtful engagement with your personal worries, hopes, and dreams is the key to being healthy from the inside out. Journaling provides the opportunity to purge your thoughts and it offers great insight. You become our own personal sounding board, and it’s cathartic to give your voice a place to be heard. Not to mention, it makes your worries more manageable and less powerful.
  1. I dare you… To get uncomfortable and to do something that challenges you on a personal or professional level. Remember that age is not a limitation; it’s inspiration. There’s no better time than the present to get started on a goal and embrace the opportunities that lie ahead. Age is a driver, it’s reminder that if not now, then when? I filmed my first fitness DVD after the age of forty, I started teaching college right before I turned fifty, and just this year I am starting to practice as a therapist. My goal has always been to promote the link between physical health and emotional wellbeing, and to bring the fitness and mental health communities together. We’re never too old to do what we want to do, and often the wisdom and experience that come with age bring us greater success.

Those three words, I dare you, can make even the most mild mannered among us stand tall and rise to the challenge. Dares inspire action and action inspires change. Change is full of unexpected opportunity, so go ahead, I Dare You…

Angie

Angie MillerAngie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

Ten Tips to Get You Motivated to Exercise

by Angie Miller

Angie Miller

 

How do we master motivation? Whether you dread exercise and wish you were more motivated, or love to get your sweat on but sometimes need a little budge, we all could use some motivation to get us out of bed in the morning and into a pair of tennis shoes. Here are Ten Tips for Motivation.

 

 

Ten Tips for MOTIVATION:

  1. Make it something you enjoy! Motivation comes naturally when we enjoy doing something. The key is to find something you enjoy even if it means thinking outside of the box. Exercise is any form of structured movement and that could be as simple as walking through your neighborhood after work. It could also be activity that is broken into smaller increments for those who are time pressed: 10 minutes of your favorite cardio DVD to get you energized before work, 10 minutes of a strength training DVD in the afternoon, and 10 minutes of yoga before you go to bed. Anything that gets your body moving will boost your metabolism.

 

  1. Options are not an option! Variety is key when it comes to exercise. If you do the same thing day after day eventually you suffer burn out and you stop seeing results. Worse yet, you go through the motions and that’s anything but exciting. Change up your workouts to keep your body guessing and your mind active.

  1. Timing is key! There’s no right time to work out, just the time that’s right for you. That said, you have to find the time that fits into your schedule. Once you do, write out your game plan for the week, or month if possible, and stick to it. If you try to squeeze exercise into your day chances are it won’t happen; but if it’s on the schedule it’s a plan, and the plan becomes part of your routine.

  1. It has to be convenient. Location, location, location! It’s not just important in real estate. It’s important to keep us motivated to exercise because consistency is key. If the gym is too far away chances are you won’t want to sacrifice time, energy, and cost of travel. Set up your living room or bedroom for your workouts, or find a gym nearby so you can stay motivated, be consistent, and build good habits.
  1. Value is vital. If exercise is going to become an integral part of your life, it has to hold personal value. In other words, you have to believe it’s worth it and that you’re worth the time it takes. There are few situations where I will allow something to disrupt my exercise routine because exercise is my lifeline. I’ve lost too many people in my life to preventable disease and I know all too well that exercise is my most powerful defense. That beats burly biceps any day.

  1. Ask a friend to join you. We’re social creatures, and we enjoy things that we can do and share with others. Friends are also great at keeping us accountable and giving us that extra push. Whether you share a workout in your basement, or at the gym, it’s not only an activity to get you both healthy; it’s an excuse to spend time together.

  1. Tackle your goals. Before you begin, start by setting one or two SMART goals. SMART goals are Specific, Measureable, Achievable, Realistic, and Time-Oriented. Example: I want to perform 30 minutes of light resistance training three days per week at a moderate intensity. The more specific the goal, the more likely you are to achieve it. No goal is too small, but big, overwhelming goals can be discouraging.

  1. Invest in good workout wear. A new pair of supportive shoes and a cute outfit or two is not only motivating; it’s worth it. If we’re comfortable and we feel good about what we’re wearing, we’re more likely to look forward to exercise.

  1. Own your barriers. Know what gets in your way… work, time, fatigue, etc. Write out your barriers, those things that pull you away and challenge your motivation. Then write out ways you will overcome those barriers. We all have barriers, but if we plan ahead and strategize how we’re going to deal with them, that’s more than half the battle.
  1. Never let someone make you feel guilty. I’ve been told countless times, “I wish I had time to workout.” This is generally a statement by someone who doesn’t value exercise; therefore they don’t make the time. We all have the same number of hours in a day and if we value something we make time for it, bottom line. You don’t need to feel guilty for taking care of yourself so you can better care for others. Kudos to you for striving to be your best.

 Best in Health~

Angie

 Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

Resistance Band Workout: Total Body Circuit

by Angie Miller

Angie Miller

 

If you’re looking for a total body workout that targets every muscle group and requires limited equipment, grab a band and get started with these five exercises. This resistance band workout strengthens your legs, shoulders, back, and arms, with interesting variations that challenge your balance and work your core. Complete each exercise consecutively for the recommended number of repetitions, then repeat the circuit two more times, resting 1-2 minutes between each circuit.

 

Exercise One: Bicep Curl to Overhead Press

  • Targets: Biceps, Shoulders
  • Repetitions: 16x  
Exercise Two: Reverse Lunge to a Knee Balance
  • Targets: Glutes, Legs, Core
  • Repetitions: 8x each leg  
Exercise Three: Reverse Row 
  • Targets: Upper Back
  • Repetitions: 16x  
Exercise Four: Side Lunge with a Side Press
  • Targets: Glutes, Legs, Core, Shoulders, Arms
  • Repetitions: 8x each side  
Exercise Five: Hip Extension to Knee Balance
  • Targets: Glutes, Core
  • Repetitions: 8x each side   
Form and Execution Tips: Be sure to keep your torso long and extended, abdominals engaged, glutes tight, chest open, and shoulders down, and head in line with your spine.   Tip: Remember that exercise bands offer variable resistance, which means that the resistance changes throughout the range of motion. This keeps the movement dynamic and allows you to create the amount resistance you need. If you need the work to be harder, step further away from the anchored band so the pull is greater, use a band with greater resistance, or increase your range of motion throughout the exercises.   Tip: Make sure that your band doesn’t have any “rebound,” when you return to your start position. This means that you don't want there to be any slack in the band no matter where you are in the movement.   Best to you in health

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | cardio, exercise, Healthy, practice, tips, Weekly Blog, Wellness | 0 comments | Read more

Is Fear Holding You Back?

by Angie Miller

There are a lot of scary things in this world, including situations and events that we can’t control, but I don’t think there’s anything scarier than letting fear hold us back from realizing our dreams. Our lives are a living testament to what we create, and too often we give more power to our fears and doubts than our dreams and desires.

According to Brian Luke Seaward, in his book, Managing Stress, there are seven basic human fears. One of them, fear of the unknown, is why many of us are paralyzed to go after our dreams and desires. It also speaks to why we get stuck, unable to extract ourselves from bad jobs, relationships, or other situations. While we might wish for things to be different, or dream about what our lives would be like if they were, our fear of the unknown can make us feel powerless to change.

Fear of the Unknown

For some, “The devil you know is better than the devil you don't.” The fear of failure, or the idea that the situation might somehow prove to be worse, can hold many of us back from taking a chance on change. Yet if we reflect back on our greatest accomplishments we know they didn’t come without risk. Our ability to step into unchartered territory opened the door to opportunity, and that’s why facing our fears is so pivotal to our growth. Whether you’re looking to go after your goals or get out of a bad situation, here’s a closer look at fear and how to conquer it.

Three Tips to Conquer Fear of the Unknown:

  1. Own Your Fears- “You have to claim it to tame it,” as I once heard Carrie Fisher say during her autobiographical stage production. In order to change our situation, whether it’s going after our goals, getting out of a bad relationship, or quitting a harmful habit, we have to be honest and have the courage to admit that things need to be different. Maybe they need to be different for our safety, or simply to answer our calling. Either way, we have to acknowledge what we want or need, and what is holding us back, before we can figure out how to move forward.
  1. Gather Information- Knowledge is power and the more we understand something the less likely it is to scare us away. Information is the fuel we need to set fire to our fear. When we research, whether it’s how to stop emotional eating or how to start our own business, we gain insight into how it’s done. We learn how others have mastered the feat and we realize that we're not alone. Change may not lead us in the direction we’re expecting, because life can be unpredictable, but it will lead us out of our current situation and that’s progress.
  1. Take the first step. The first step is always the hardest. It’s like going to the gym. The most difficult part is getting out the door. Once you’re there, working out is easy, relatively speaking. Once you take that first step toward your goal, or away from a bad situation, you just have to remember that everything worth accomplishing takes time and patience. It’s like a staircase. At the top of the staircase is where we want to be, and each step gets us closer to our goal. More importantly, it reassures us that we’re making progress and gives us the tools we need to tackle the next step.

Fear only has power when we allow it to hold us back. When we own our fears, gather information, and take the first step, we can successfully save ourselves from harmful situations and embrace the opportunity to realize our dreams.

Be Fearless~ Angie

Angie MillerAngie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Angie Miller, exercise, tips, Weekly Blog, Wellness | 0 comments | Read more

Turkish Get-Up

by Angie Miller

Mastering the Turkish Get-Up!

Grab a kettlebell for this Turkish Get-Up!

There are few training tools in the fitness mainstream that pique interest and create more discussion than the kettlebell. For some, an intimidating ball of iron, for others a versatile piece of equipment that with proper training can transform your body. While kettlebell swings, cleans, jerks, and snatches offer unique challenges in terms of proper skill and execution, the Turkish Get-Up (TGU) is, without a doubt, one of the more complicated lifts to master. The TGU, however, is unique in that it has multiple parts that can be practiced as stand alone exercises, then put together for safe, seamless execution.

Why a Turkish Get-Up?

The TGU is a complex, integrated exercise that improves flexibility, joint mobility, and overall body strength. It also helps strengthen and stabilize the core, while also improving balance and coordination. Along with being a great lift, the TGU can also be used as an assessment tool to spotlight areas of the body that may be tight, such as the hips, or areas that may need strengthening, such as the shoulders. Overall movement quality can also be assessed with this total body exercise.

Safety Tip:

Whether you’re using the TGU as an assessment tool or you’re in the beginning stages of learning or teaching it, it’s good to practice without load, or a very light object like a shoe. With the many moving parts and coordination required for the TGU, it can be challenging enough using just body weight without adding in the additional control needed for a loaded movement. The goal is to focus on quality of movement over load or quantity.

How to Perform the Turkish Get-Up    

(View all the moves of the Turkish Get-Up )

Set Up:

  1. Lie supine on the floor. Bend your knees, roll to your right side, and grab the handle of the kettlebell.
  1. Roll onto your back and press the kettlebell straight up overhead toward the ceiling with your right arm. Extend your left leg out to the side (about a 45-degree angle for a wide base of support), and your left arm at a similar angle, palm down on the floor. This is your start position for the get up.

Tip: Remember that if the right arm has the kettlebell, your right knee is bent. Keep your right foot planted firmly into the floor. Lock the elbow of your right arm and push your shoulder down to pack it into place.

Executing the Lift:

  1. Actively lift and roll your hip to the side as you punch and drive your right hand up, coming up onto your left forearm.

Tip: Lengthen through your spine. Fully extend your right arm, lock your elbow, and pack your shoulder down. Maintain space between your shoulder and your head and avoid collapsing or sinking into your shoulders. Keep your eye on the kettlebell.

  1. Keep punching your right hand through and come up onto the palm of your left hand. You’re almost in a seated position here.
  1. Now lift your hips off the floor into a strong semi- bridge position, pressing into your right foot and left arm. Your left leg remains locked out and fully extended.

Tip: Be careful not to hyperextend through your lower back. Engage your anterior core and keep your center strong throughout each part of the get up.

  1. Bring your left leg back, threading it under your body, and placing your left knee on the ground.

Tip: Angle the left knee back so you can turn your hips up and stack them. Keep your eye on the kettlebell overhead.

  1. Now press into your left arm and corkscrew your body into a half kneeling position, squaring your hips and shoulders to the front, keeping the kettlebell extended overhead in your right arm.

Tip: Be sure to windshield wipe the left knee (you’re no longer going to angle it) so both legs are at a 90-degree angle. To assist in getting into the half kneeling position, slightly hinge your hips and shift your weight back toward your heel so it will be easier to take your left hand off the floor.

  1. Looking straight ahead, press off the ball of your right foot and come up into a standing position.

Turkish Get Down:  

(View the moves to get down )

The start position for a get down is the ending position for the get up. To get down, simply reverse the order. Be sure to practice on both sides.

- Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Angie Miller, kettlebell, tips, Weekly Blog, Wellness | 0 comments | Read more

Feasting Without Adding Fat

by Angie Miller

Angie Miller

 Five Tips to Feast Without Adding Fat

Thanksgiving is days away, and while we appreciate the joy of family, friends, and celebration, we want to feast without adding fat. Like most prescriptions for a healthy diet and proper exercise, it’s much simpler than we think. With a little modification, we can avoid packing on the pounds while still enjoying the holiday festivities. Check out these five tips. 

 

  1. Avoid famine before you feast. Many make the mistake of thinking that if they starve themselves up until it’s time to eat, somehow they’re saving calories and shrinking their stomach. Generally, the opposite is true. One day of skipping breakfast and lunch won’t shrink your stomach, but it’s likely to make you feast to curb your famine. As I mentioned in my blog, “Two Tips to Tackle the Urge to Overeat,” the problem with getting too hungry is that when we do eat we often indulge rather than enjoy, meaning that we eat too quickly. According to most research, it takes about twenty minutes for our brain to get the message from our stomach that we’re full. If we eat quickly our brain never gets the message until it’s too late, and by that time we’ve eaten too much.
  1. Choose your beverage wisely. Water will make you feel fuller, and in turn help you to eat less. Alcohol on the other hand can make you lose your inhibitions, and along with that your self-control. When we drink alcohol our sense of rational decision-making is impaired at best. While we may normally be in tune with listening to the signals our body sends, alcohol can suppress those signals and cause us to eat more than we normally would. Drink water before, during, and after the meal to keep your stomach satisfied and your hunger at bay.
  1. Move away from the table. Once the meal is finished, a great distraction is to move away from temptation and into another room where the focus becomes something other than eating. Getting lost in conversation, connecting with friends and family, and sharing laughter reminds us that Thanksgiving is more than just a feast.
  1. Be selective about your sugar. When it comes time for dessert, remember that it’s okay to savor the sweets, but do so in moderation. Pick your favorite pie or other dessert, and by all means dismiss any thoughts of guilt or regret, but make an effort to stop there. If you can’t decide and there’s more than one dessert you want to try, split both of them in half and share them with someone else. Two times the fun, but half the calories.
  1. Earn your calories. Fitness has joined the fun when it comes to holiday celebrations. There are turkey trots, holiday master classes, and when all fails there are treadmills. Whether we pound the pavement or pick up a set of weights, when we start our day off with a good sweat we’re more inclined to make our calories count. In the end, it’s Calories In vs. Calories Out, and the goal is to gear up for a big meal by blasting calories before you begin.

Wishing you much joy, laughter, and love this Thanksgiving holiday.

Best in Health~

- Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Angie Miller, fitness, holiday, Thanksgiving, tips, Weekly Blog, Wellness | 0 comments | Read more

ARMED AND READY FOR THE HOLIDAYS


by Angie Miller

Angie Miller

Arm & Ready for the Holidays


by Angie Miller

 

 

 

 

 

 

Whether it’s summer time fun or holiday festivities, we all want to bare arms that are strong and sculpted. This upper body workout gives you three exercises to strengthen and tone your biceps and triceps, along with interesting variations that challenge your balance and work your core.

 

Tip: Remember that exercise bands offer variable resistance, which means that the resistance changes throughout the range of motion. This keeps the movement dynamic and allows you to create the amount resistance you need. If you need the work to be harder, step further away from the anchored band so the pull is greater.

 

Tip: Make sure that your band doesn’t have any “rebound,” when you return to your start position. This means that you don't want there to be any slack in the band no matter where you are in the movement.

 

Equipment Needed: Resistance Band, (as well as a Sliding Glass Door or an Anchor for a Doorway).

 

Wishing you lots of joy and good health during the holidays~ Sincerely, Angie

 

- Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Abs, Angie Miller, exercise, fitness, tips, Weekly Blog, Wellness | 0 comments | Read more

How to Improve Your Relationships

by Angie Miller

Angie Miller

How to Improve Your Relationships by Asking the Right Questions

Sometimes the most interesting conversations happen in the most unsuspecting places. When I travel to speak at conferences I always find this to be the case. While it’s amazing to share my passion with like-minded professionals and to learn from some of the best, I also appreciate that there’s a different type of learning that takes place when the sessions are over. The conversation becomes more about life and less about business. This is when we share stories and connect through our experiences, and these are the stories that stay with me long after the conference is over.

One such story was told recently at Optima, a conference held in Arizona by the National Academy of Sports Medicine. After our sessions, one of my colleagues shared a story about about questions and how he used them to create a more loving connection with his wife. Naturally I was intrigued, because if you read my blogs you know how fascinated I am with questions.

My colleague learned that when he and his wife would come home from work she wanted to discuss the events of her day, while he preferred to unwind in silence. He soon realized that what she really wanted was what we all want, the validation of someone caring enough to ask about our day, and listening with empathy and understanding as we share our thoughts and feelings.

Questions can help us initiate personal change, and they can also strengthen our relationships with others. That said, not all questions are created equally, and the type of questions we ask makes all the difference. Some questions can be answered with a simple yes or no, while some lead to deeper, more meaningful conversation. When it comes to asking questions there are so many possibilities, but regardless of the person we’re communicating with we can keep the conversation flowing and gain greater insight if we keep a few tips in mind:

  1. Avoid close-ended questions. Close-ended questions are those that can be answered with a simple yes or no. They’re dead end questions that don’t lead anywhere. They feel choppy, like you’re interviewing the person vs. having a conversation with them. “Did you like the movie?” “Are you hungry?”
  1. Ask open-ended questions. Open-ended questions are leading questions that open the door to more in-depth communication. Open-ended question require a person to reflect before they answer. Their answers are more revealing and we greater insight into their thoughts and feelings. An open-ended question leads to a deeper understanding of the person we’re communicating with and helps us learn more about them.
  1. Open-ended questions often begin with: why, how, what, describe, tell me about ___________, how do you feel about ________ what do you think about _______.

There are so many questions we can ask to foster a deeper connection with those we care about. Questions open the door to better communication and more meaningful relationships, and as far as I’m concerned that’s a powerful way to build bonds that can last a lifetime.

Best to you in Health and Happy Relationships!

Sincerely,
Angie

Angie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

 

By Collage Video | | Angie Miller, cardio, exercise, fitness, tips, Weekly Blog, Wellness | 0 comments | Read more

Save Calories and Slim Down

by Angie Miller

Four Ways to Save Calories and Slim Down

1. Did you know that chewing your food more before swallowing can help you slim down? When we chew more, we spend more time eating and less time consuming. If you're a fast eater you can consume a lot of calories in a short amount of time, which can quickly translate to unhealthy weight gain. The next time you take a bite count the number of times you chew before swallowing, then increase that number, double it if you can. By slowing down, we’re paying attention to the signals our body is sending, noticing when we feel full and ultimately eating less.


2. Did you know that lowering your salt intake can help treat or prevent high blood pressure (hypertension)? Salt is a four-letter word for a good reason and there’s a lot we can do to lower our salt intake, other than just putting down the saltshaker. Here are a few tips:

  • Choose fresh or frozen foods over canned or processed foods.
  • When eating canned or processed foods, select those that are sodium-free or low in sodium. Also, try rinsing canned foods, such a beans and vegetables, to remove some of the sodium.
  • Avoid foods that are cured, braised, or smoked, all which add sodium to your diet.
  • Get your flavor fix with pepper, herbs, and spices, or try no-salt seasoning blends.

3. Did you know that reduced fat, low fat, and fat-free are not synonymous with low calorie? A calorie is a calorie, whether it comes from fat, protein, or carbs, and all calories count. While some foods are better quality, quantity does matter. 3500 calories equals one pound, regardless of where the calories come from. Not to mention, when food manufacturers take out fat, flavor often follows. Sugar, salt and other additives are often substituted to make up for the taste.


4. Did you know that making simple modifications could help you maintain your weight even when you eat out? If you can’t imagine salad without dressing, or dinner without dessert, that’s okay provided you modify your approach. Try these tips:

        • Ask for salad dressing on the side. Dip your fork in the dressing and follow with a bite of salad. Avoid condiments such as bacon bits, croutons, and shredded cheese.
        • Avoid fried, battered, and breaded foods, and instead ask for roasted, grilled, baked, or broiled. Also avoid heavy sauces, and instead substitute with flavorful spices.
        • For sandwiches, avoid croissants and biscuits and try whole-grain or whole wheat bread. Again, avoid condiments such as mayonnaise, and substitute with hummus or mustard.
        • For dessert, consider that sharing is caring. If you divide the dessert, you divide the calories.

            Calories count, but counting calories is no fun. Simple solutions can help us manage our weight and enjoy a healthy eating experience!

            Best to you in Fitness and Health!

            Sincerely,

            - Angie

            Angie MillerAngie Miller, M.S., is a fitness educator, university instructor, and Licensed Professional Counselor who blends her skills and expertise to empower individuals, mentally and physically, and provide them the tools they need to succeed. A veteran group exercise instructor and personal trainer, Angie is the star of acclaimed exercise DVD’s, including the Bedroom Body™ workout. Her passion for progressive education brought her to Northern Illinois University, where she teaches in the Dept. of Kinesiology & Physical Education. Outside of the university, she presents at fitness conventions worldwide and leads industry trainings as an AFAA Certification Specialist and Kettlebell Concepts Master Instructor. Angie writes for fitness journals and digital communities, and blogs for Collage Video. Connect with Angie at: http://www.angiemillerfitness.com

             

            By Collage Video | | Angie Miller, cardio, exercise, Wellness | 0 comments | Read more
            1 2 3 11 Next »

            Stay in Touch

            Information

            210 W. Parkway, Suite 7, Pompton Plains, NJ 07444 ● © Collage Video ● Exercise Video Specialists ● Fitness Videos and Workout Videos ● 1-800-819-7111 / 201-464-4921 ● Collage@CollageVideo.com

            From Our Blog

            • New “Fit Forever with Kathy” Blog Now Posted!

              The latest blog from Kathy Smith is now posted! You can read it HERE!!! Thanks! read more

            • Functional Fitness Tips & Motivations Now Posted!

              Check out this week's Functional Fitness Motivational Moment!Learn more Age Reversing & Weight Loss Tips every Thursday here by Suzanne Andrews. read more

            • New ASK GILAD Blog Now Up!

              Gilad's New "Ask Gilad" blog is now posted. Find it HERE. read more