Angie's Corner

Four Ways to Hate Exercise (If you don’t already)

by Angie Miller

We don’t lack exercise programming in our society. There are more exercise programs, workout DVD’s, gyms, equipment, ideas, tips, and information than ever before. What we do lack is motivation to start and maintain an exercise program, and that’s something that can’t be packaged or sold. The thing about motivation is that it varies from person to person, depending on interests, lifestyles, upbringing, and beliefs. What motivates me might not motivate you, and vice versa. I’ve always believed that there is a missing link between what we know on an intellectual level about exercise, (we know it’s good for us and that it will help us stay healthy), and how motivated we are mentally and emotionally to make exercise a part of our lives. Rather than list 10 Tips for Motivation, I did that in a previous blog, I thought I would do the opposite. I’ve listed four surefire ways to hate exercise, hoping to shed irony on some of the decisions we might make that inhibit rather than increase our motivation.

1. Make it a goal to exercise every day of the week, especially if you’ve never exercised before. I hear this a lot after the first of the year, aka New Year’s Resolutions. Individuals email me, or see me at the gym, and tell me that their goal is to exercise everyday until they lose x amount of weight. Exercising everyday, especially if you’re not in the habit, is the kiss of death. There are few things I want to do every single day, even when I enjoy them. Exercise is not one of them, and I love to exercise. I know that my body needs rest and recovery, and I know that my mind needs a mental break. Three days a week is a great place to start. Four is good after you’ve accomplished three for at least six weeks, (six months would be even better). Five is something you strive for when exercise is truly something that is here to stay, an integral part of your life. Six is starting to push it, and seven; that’s overkill.

2. Don’t have a plan for when you’re going to exercise, what you’re going to do, who with, or where. Just wing it. Sort of like we wing our jobs, where we’re going to work, when we’re going to work, or what we’re going to do at work. Or how we wing appointments, just showing up when we’re in the mood for an annual physical check up, or head over to the dentist because our teeth could use a good cleaning and we have some extra time in our day. That’s silly, right? We have to schedule exercise the way we schedule everything in our lives or it just won’t happen, at least not consistently. Bottom line, schedules, including a specific plan for what, where, when, and how, lead to success.

3. Order a super intense program off of the late night TV infomercials, the one that shows the individuals with perfect bodies and sculpted abs to boot. If we’re having an issue in our personal or professional life, we don’t look for the quickest fix, we look for the fix that will help us or our loved ones get back on track and resolve whatever issue is at hand. Exercise is not a short-term solution to an immediate problem… I need to lose five pounds for my reunion then I’m done. Exercise is a long-term commitment like raising kids, marriage, our career, and everything else in our life that is worth the investment for health, happiness, and personal fulfillment. We don’t need the most intense program; we need the program that makes us feel inspired to do it again and again. Quick results are not the goal. Lasting results are the goal. Intense workouts can lead to injury and burnout. Enjoyment leads to a long-term commitment and weight loss that is slow, safe and steady, promising to stay with us as long as we stay with the exercise program.

4. Check out You Tube or another social media channel scanning for some awesome new moves and advice that may or may not follow. This might be one of my biggest pet peeves, and it’s certainly one of my greatest concerns. It’s the Wild West out there on the Internet and anyone can claim they’re anything. Fitness “experts” and “coaches” (life coaches, health coaches, fitness coaches) abound, but is anyone checking their credentials? Are we digging deep to see if they’ve earned certifications or licensures authenticating their ability to dispense advice about the human body? We wouldn’t get medical advice off of a social media channel unless we knew that the source was authentic, that they were actual physicians. We wouldn’t get psychological or mental health advice off of a social media channel unless we knew they were educated, licensed professionals. That said, it seems incomprehensible that we might consider getting fitness ideas, tips, information, workouts, and nutrition advice off of a social media channel without checking the source, investigating their credentials, and making an educated decision as to whether or not that source aligns with our goals.

May you be motivated to exercise, and supported in your endeavors.

Best to you in health and wellness~

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

Easiest Protein Smoothie Ever

by Angie Miller

Smoothies aren’t just for summer, and nothing tastes better than a cool smoothie after a hot workout. Too often, people share with me that they don’t have time to eat before coming to the gym in the morning. I know that mornings especially can be crazy, but time is about management and priorities and if we want the best return on our investment we have to invest wisely. That means that we have to practice sound nutritional principles to supplement our workouts. Just as we can’t drive to the gym on an empty gas tank, we can’t workout to the best of our abilities with no fuel. Staying fit and healthy is hard work, no doubt; but smoothies are one way to amp up our nutrition intake while keeping us hydrated and refreshed. Not to mention, they’re easy to make. For someone like me who doesn’t feel at home in the kitchen that’s music to my ears!

The smoothie I made this morning included the following ingredients:

• ½ Cup of Water
• 1 Serving of Chobani (peach on the bottom) Greek Yogurt (this is strictly preference. I prefer Chobani yogurt, and I love the peach flavor mixed with apples and bananas)
• 1 Medium Banana
• 1 Small Apple
• 1 Scoop of Vanilla Whey Protein Powder (you could add a second scoop, depending on which type of protein powder you buy and how many scoops equals one serving)
• 1 Cup of Ice
• 1 Tsp. of Cinnamon (optional)

Put all of the ingredients into your blender, in the order listed. Start with a low speed then slowly increase the speed to a high. Blend for one minute or until smooth.

 

This makes almost a full pitcher. Therefore, there’s plenty to share for your kids, or more than enough for you to drink one smoothie before your workout and one afterwards. If you’re not drinking your smoothie right away, put it in a shaker bottle and keep it refrigerated. When you’re finished with your workout shake it up and enjoy!

 

 

 

Wishing all of you a healthy, productive week!

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

 

5 Simple Steps to Weight Loss Success

by Angie Miller

  

Sometimes in life things really are simpler than they seem. Exercise and weight loss might be one of those things. You don’t need the hottest diet on the market or even a degree in exercise science to figure it all out. If you want to establish a new exercise routine and lose those last 10 pounds, consider these simple steps:

  

 

1. Realize there’s one formula for weight loss… calories in vs. calories out! The quality of foods you eat and where your calories come from is important when it comes to body composition, energy level, and overall health and wellness, but ultimately when it comes to weight loss it boils down to one thing. You need to burn more calories than you consume.
2. Accept that there is no quick fix! You’ve heard this one time and time again, and sometimes you might wish it weren’t true. There’s no gadget, tool, machine, ball, or otherwise that can give you the body of your dreams without a lot of hard work, dedication, and perseverance on your part. The good news… I’ve never met a person who couldn’t do it once they set their mind to it.
3. Find activities that you enjoy. Just because your best friend claims to have lost 10 pounds taking her favorite indoor cycling class doesn’t mean it’s the answer for you. If you try the class several times and it doesn’t make your heart sing, move on. Investing time and energy into activities that you don’t enjoy is a surefire recipe for disaster. It won’t be long before doing laundry and picking the lint out of the dryer will seem like a better alternative. Find something that makes you want to get out of bed in the morning.
4. Be realistic and don’t overdo it. If you’ve never exercised in your life, or you haven’t exercised for an extended period of time, be realistic about the amount of time you are willing to invest in this new endeavor. Start gradually and work your way up. Diving into something head first is never a good idea, but diving into exercise too quickly can be downright dangerous. Sore muscles aside, you could risk burnout and possible injury.
5. Establish a routine…ASAP! Routines are good. They’re predictable, they give us a sense of control over our lives, and they allow us to manage our time more efficiently. Write out your exercise routine, post it on the fridge, and share it with family and friends. Make sure everyone knows that your exercise time is not something you’re willing to compromise. Encourage them to keep you accountable. Kids love doing this! You get to ask them if they did their homework, they get to ask you if you did your exercise.

In the end, it would be great if the pounds would melt off as easy as a chocolate bar melts in your mouth. But exercise and weight loss are like any skill or talent you have cultivated. You have to work hard and stay committed to experience success. That, and a positive, realistic approach, can be the perfect recipe for long-term health and happiness.

- 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

 

How to Stop Procrastinating

by Angie Miller

  
For the last two weeks I have blogged about New Year’s Goals, and this week I’m wondering how many of have you taken on those goals with a vengeance, and how many are still procrastinating? Sometimes when one of our goals seems daunting, and we can’t find a way to break it into smaller, more manageable pieces, we are paralyzed by our own internal struggles. At the core of those struggles is the power of our thoughts, namely that nagging voice inside us that creates self-doubt. It asks questions like:

           
            Is our goal is too challenging?
            What if we don’t deserve it?
            Do we have time for it?

It could be any multitude of self-sabotaging thoughts, but it’s those thoughts that stand in the way of accomplishing that which propels us forward and helps us realize our dreams. None of us wants to wake up one day and feel that we have let time slip away, or that we aren’t where we aspired to be. Life is too short to have regrets. So today, once and for all, it’s time to start realizing our potential and attacking our goals. In order to do that, we have to first recognize why we procrastinate. Though the reasons are vast and varied, fear seems to be most compelling. When it comes to self-defeating behaviors that stand in the way of our goals, fear trumps.

Do we fear failure or success?
If procrastination is a means of self-sabotage, and it is, then fear is it’s greatest ally. Fear is that ugly beast that lurks unknowingly just under our consciousness and undermines our ability to succeed. Fear comes in two forms: Fear of success, and the flip side of the same coin, which is fear of failure.
            Fear of Failure: Those who fear failure often don’t try at all, with the mindset that if that if failure is an option, and it is anytime we put ourselves out there, they’d rather chalk it off to lack of effort than lack of talent or intelligence. It’s when its our subconscious says, “I’d rather fail because I didn’t try, than put all of my effort into something and take the chance that I might fail regardless.”
                Fear of Success: Often stems from the fact that subconsciously we don’t feel good enough, or we feel guilty, believing that we don’t deserve the opportunities that could stem from our success. Fear of success also comes from the fact that we might be concerned about the additional responsibility and visibility that accompanies success, thus added pressure and higher expectations from others. We may worry that our relationships could suffer, or that our success will expose us to too much scrutiny.

If fear is our nemesis, how do we conquer it?
First, we have to realize that fears are that which we create in our mind, so our mind is where we need to start. Here are two powerful ways to manage our mind and put our fears aside:

1. Analyze your fears. Write them down on a piece of paper, evaluate them, and decide whether or not they are rational. Take a realistic look at what will happen if you succeed. What are all the potential outcomes? Remember that the more you own your fears the less power they have over you. When you take a good hard look, you may find that you can make your fears disappear just by accepting that they exist and recognizing that they’re bigger in your mind than they are on paper.

1. Take the first step. Set aside a small, manageable amount of time, 15 minutes or 30 minutes at the most. Set a timer, and then start tackling your goal. Your mission here is to break down the magnitude of that seemingly overwhelming goal, and to complete one task or one objective that gets you closer to your long-term goal. When the timer goes off, allow yourself permission to move on to something else. Chances are you’ll be so immersed in your project you won’t want to, but either way you took the first step and that’s always the hardest.

One step leads to the next, and just like weight loss, slow, consistent patterns of behavior lead to long-term results. When we face our fears and take that first step, we can realize our goals and maximize our potential.

Remember, goals are the driving force behind our success and our ability to lead purpose driven lives.
Best to you in 2016!
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

 

Why Goals are So Hard to Reach?

by Angie Miller

Part II of Resolve to Set Goals, not Resolutions for the Year Ahead

Last week I wrote a blog about the importance of setting goals vs. New Year’s Resolutions, and the power of goals in helping us to achieve our greatest potential. I shared a Six Step Guide to Goal Setting Success and promised that this week I would share a goal setting contract as well as some common pitfalls when setting goals. Lets start with the pitfalls because the key to goal setting success is to set realistic goals. Sometimes that’s easier said than done.

 

Potential Pitfalls When Setting Goals:

1. Setting Gargantuan Goals- Goals are like stairs, the best way to go up is to take it one step at a time. If you try to skip a step it makes the journey more difficult and less enjoyable. Goals should be challenging enough to keep you interested, but not so difficult that you become frustrated and lose hope.

Remember the S.M.A.R.T. goals I shared in last week’s blog:

Specific= Goals should be as specific as possible. Broad, general goals like, “I want to get fit” aren’t recommended.

Measurable= Goals should be measurable. You should be able to calculate your progress. (You can measure weight, inches, distance, and even load (such as 10 lb. dumbbells vs. 8 lb.).

Achievable= Goals should be attainable. You should be able to reach the goals you set.

Realistic= Achievable and realistic go hand in hand. You want to set goals that make sense, that are realistic given your level of motivation, history, time frame, and physical abilities and limitations. Ideally, your goals should be moderately difficult: Enough to challenge you, but not too difficult where you’re set up to fail, and not so easy that little effort is required.

Time Oriented= Goals should have a definitive start and end point. They should be attainable within that time frame.

2. Fearing Failure- Sometimes we’re afraid to set goals because we’re afraid we won’t succeed. When fear gets in the way, we tend to take the path of least resistance and set no goal at all. That way, we can avoid the risk of failure. In truth, though, we know that failure is only in our lack of willingness to try. Even when we don’t achieve our goal we learn something in the process, and knowledge is power. We can apply what we learned to our next goal.

3. Forgetting the Power of Words- If your goal starts with the word stop, it’s grounded in negativity. Words are powerful, and the words we use matter to our mental mindset. If we want our goals to motivate us, it’s best to see them as something positive that we’re striving toward rather than something negative we’re trying to escape. Take a look these goals and see how they sound with a negative connotation vs. a more positive spin:

• Stop eating late at night (vs.) Start eating a healthy dinner that will help prevent late night cravings
• Stop skipping workouts (vs.) Establish a workout routine that I enjoy so I look forward to working out

4. Setting Too Many Goals with Too Little Time- One or two goals is achievable, five or six goals are overwhelming, especially if we allow too little time for completion. Sometimes we get so excited to change something, like our exercise diet and exercise habits, that we decide to go all in. That said, if you’re not currently exercising and you decide to workout everyday for the next six months, you’re setting yourself up for frustration. There’s also a higher likelihood that you’ll abandon your goals due to burnout or injury.

If you’re new to goal setting or you’ve been discouraged in the past, here are two suggestions for success:

1. Set 1 or 2 goals maximum
2. Make the goals short term, achievable within two to four weeks rather than two to four months. The longer it takes to achieve a goal the more daunting it can become to get started, let alone see it to the finish.

Example: For exercise, an achievable goal would be to workout for thirty minutes, two days a week, for two weeks.

At the end of the two weeks if you’ve succeeded you could increase it to three days a week, or increase your time to 45 minutes per workout.

Proceed in that fashion and though it may take longer to reach your goal, there’s a far greater likelihood that it will become part of your daily routine and a lifetime habit.

5. Forgetting to Follow Up and Adjust if Necessary: A daily follow up is a great way to stay inspired and keep you focused. Goals take a lot of work and we’re more likely to succeed if we check in and take note of our progress. A calendar is a very effective way to do this. Each night, take a few minutes and record how you felt about your goals for that day, what obstacles your encountered, and some encouraging words to keep you motivated.

At the end of the week, reflect on what’s working and what’s not. Above all, give yourself the option to adjust your goal/s if need be. Adjusting your goals doesn’t mean you’re settling for less, it means that you’re smart enough to recognize when you need to rethink your strategies so you can set yourself up for success. 

Remember, goals are impactful; they give us direction and help us stay motivated. They lead us to accomplishments we might never have thought possible, and they help us begin each day with intention.

Goal Setting Contract

S.M.A.R.T. Goal: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Short-Term Goals: Long-term goals give us direction and guide our future. Short-term goals give us measureable objectives we can work on in the here and now. Short-term goals lead us step by step to our long-term goals.

Short-Term Goal #1: ______________________________________________________________________________________________________________________________________________________

Short-Term Goal #2: ______________________________________________________________________________________________________________________________________________________

Reward for achieving my SMART goal: For many of us the reward is in the achievement, but there’s nothing wrong with rewarding yourself with a new outfit or a new pair of running shoes to keep you motivated.

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Barriers: We all have obstacles/barriers that get in the way: I’m too tired, I don’t have enough time, my job is demanding. Write out your barriers, those things that pull you away and challenge your motivation.

                Three Barriers:

1. _____________________________________________________________________________________________________
2. _____________________________________________________________________________________________________
3. _____________________________________________________________________________________________________

Strategies for Success: These are ways you will overcome those barriers.

                Three Strategies:

1. _____________________________________________________________________________________________________
2. _____________________________________________________________________________________________________
3. _____________________________________________________________________________________________________

Support in Achieving your Goal/s: Enlisting in the help and support of your significant other, friends, children, co-workers, or anyone else who might be of assistance is very impactful. List your support system, or resources you will use to help you achieve your goal/s.

1. ___________________________________________________________________________
2. ___________________________________________________________________________

I sign this contract as a commitment to achieve my goal/s:

 

Signature:  _____________________________________________________ Date: ______________

May your goals guide to success throughout the year and throughout life.

Best in Health~ 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

 

 

Resolve to Set Goals, not Resolutions for the Year Ahead (Part I)

by Angie Miller

 

“If you don’t know where you’re going, you might wind up someplace else.”

- Hall of Fame baseball legend Yogi Berra

 
 
 

 

Last year I wrote a blog about the importance of Setting Goals vs. New Year’s Resolutions. As 2016 approaches I’d like to reinforce the power of goals in helping us to achieve our greatest potential.
Goals are impactful; they give us direction and help us stay motivated. They lead us to accomplishments we might never have thought possible, and they help us begin each day with intention.

 Resolutions on the other hand are notoriously short-lived, rarely do they last and seldom are they structured and planned. One of the greatest gifts of goal setting is that goals build our self-esteem. Each time we conquer a goal our confidence gets a boost and we are inspired by our own success.

While goal setting holds tremendous potential, it does take practice to set specific goals that are realistic and achievable. That’s why SMART goals are so popular. Ultimately, goals give us a plan and a plan is all we need to succeed. I’ve developed a Six Step Guide to Goal Setting Success to help start your new year off right.

Six Step Guide to Goal Setting Success

1. Set SMART Goals:

Specific= Goals should be as specific as possible. Broad, general goals like, “I want to get fit” aren’t recommended.

Measurable= Goals should be measureable. You should be able to calculate your progress. (You can measure weight, inches, distance, and even load (such as 10 lb. dumbbells vs. 8 lb.).

Achievable= Goals should be attainable. You should be able to reach the goals you set.

Realistic= Achievable and realistic go hand in hand. You want to set goals that make sense, that are realistic given your level of motivation, history, time frame, and physical abilities and limitations. Ideally, your goals should be moderately difficult: Enough to challenge you, but not too difficult where you’re set up to fail, and not so easy that little effort is required.

Time Oriented= Goals should have a definitive start and end point. They should be attainable within that time frame.

Here’s an example of a SMART Goal for Running:

Specific- (Example: Increase my running mileage from 10 miles per week to 16 miles per week in six weeks.)

Measurable- (Example: Each week, add one mile.)

Action Oriented-  (Example: Run 3x per week, and add the additional mile to one my runs…For instance: Week One-run two/four mile runs, and one/three mile run. Week Two- run three/four mile runs…Keep progressing in this manner.)

Realistic- (Example: Increase the distance I can run by 10 percent each week so that I can safely work my way up to 16 miles per week in six weeks.)

Time Oriented- (Example: Try my new running program for six weeks, then reassess.)

2. Set short and long-term goals: Long-term goals give us direction and guide our future. Short-term goals give us measureable objectives we can work on in the here and now. Short-term goals lead us step by step to our long-term goals. Imagine a staircase. At the top is your dream, or long-term goal. Each step is progressively linked; therefore every step is progress and one step closer to your ultimate goal.

3. Record Your Goals:

Writing your goals on paper makes them more concrete. It also keeps you focused. Equally important is that you record your progress to keep you motivated and accountable. The key is to design a simple, efficient workout log that’s easy to reference.

I recommend that you follow the FITT principle when recording your workouts:

Frequency= record the date, the time you work out, and the number of minutes you worked out

Intensity= record your heart rate or rate of perceived exertion during your workout

Time= record the amount of time you worked out

Type= record the type of exercise you did

 

4. Get Support: Enlist in the help, support, and encouragement of your significant other, friends, children, co-workers, or anyone else who might be of assistance in helping you achieve your goals. Give your goals power by giving them a voice. Share them with others so they can be the wind beneath your wings, giving you that extra push when you need it. We’re social creatures, so if you can find someone who shares your goal that’s even better. You’ll have a workout partner and someone to share in your success.

 

5. Know Your Barriers: We all have obstacles that get in the way: I’m too tired, I don’t have enough time, my job is demanding. 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.

 

6. Evaluate Your Goals: Since you set SMART goals you had a definitive start and end point. At the end of the given time frame that you set, evaluate. Did your goals work? If not, what got in the way? If so, where can you go from here? Small steps lead to big gains. Sitting down and evaluating your goals gives you an opportunity to celebrate your gains and strategize for future accomplishments.

Check back next week. In Part II I'm going to share a Goal Setting Contract, some common problems in goal setting, and a little note on the power of goal setting for increasing motivation and commitment to exercise.

- 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

 

Three Tips for Holiday Happiness

by Angie Miller

“Let today be the day you learn the grace of letting go and the power of moving on.” Steve Maraboli

I teach a course in Stress Management, and one of my favorite topics is the power of acceptance and the ability to let go of that which we cannot change. Acceptance frees us from the emotional chains that bind us to situations, events, and losses in our lives over which we have no control. Whether it’s the loss of a job, a relationship, a valuable possession, an unrealized dream, or one’s health, with acceptance comes the ability to let go of unresolved emotions that hold our heart hostage. Acceptance allows us to make peace with our situation, without resentment, hostility, or even pity; and to move forward with hope for a brighter future.

Acceptance isn’t something that happens overnight. Depending on the situation or loss, it may take days, weeks, or even years to realize. But acceptance can be nurtured and we can learn to make peace with our past. Here a few tips:

1. Practice the Art of Courage. First, realize that acceptance isn’t about giving up or surrendering. Acceptance is about recognizing that sometimes it takes more strength to let go of a situation, person, or past event than it does to hold on. Acceptance is about courage, our ability to move forward through the uncertainty of change, and our strength to adapt to what lies ahead.

2. Practice the Art of Forgiveness. Acceptance and forgiveness go hand in hand. Sometimes we have to let go of mistakes and realize that we did the best we could with what we knew at the time. Sometimes we need to let go of transgressions that others commit against us and refuse to take refuge in our pain. Forgiveness is critical to learn from our past. It frees us from emotional debts that hold us back, and it empowers us to move forward.

3. Practice the Art of Perspective. Acceptance is a choice. We can choose to accept or choose to resist, but either way change will take place. When we accept, we choose to embrace the change with a new attitude. This attitude gives us perspective. No matter what the loss or hardship we experience in life, chances are we come away with more insight, compassion, and confidence in our ability to rebound. As psychiatrist Victor Frankl once said, “If there’s meaning in life, there must be meaning in suffering.”

Peace. It does not mean to be in a place where there is no noise, trouble or hard work. It means to be in the midst of those things and still be calm in your heart. Unknown.

Here’s to Letting Go~

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Celebrate Your Age!

by Angie Miller

Growing Older is a Privilege Not Everyone Gets to Experience... Isn't it time we celebrated our age? 

Last year I celebrated a landmark birthday. I turned fifty. That's right, the big 5-0, the one where you're given black balloons and you're supposed to start counting down your days. Fast forward another year, and as of December 1st I am now officially "in my fifties." In the health and wellness profession, where shape and size matter and wrinkles are not welcome, staying "relevant" and convincing a society of fitness seekers that age is an opportunity (not a set back) can be a challenge. Yet here I am, in my fifties, feeling better and more confident than ever before. The truth is, if the calendar didn't remind me that I was fifty I wouldn't believe it myself. While my face might show signs of aging, and admittedly that sometimes feels like a betrayal to a body that feels stronger than ever, I know that those signs merely demonstrate that I have seen my way through tragedy and loss, smiled my way through moments of joy, and created a story I am proud of, (minus a few chapters here and there). 

All that said, even as I'm writing this I don’t know if I'm ready to be so bold about my age, (I kind of prefer to hide it actually), after all, society puts a lot of pressure on women to stay vibrant and young and age comes with a lot of stereotypes. But I've decided that I can't cower when I have the opportunity to be courageous, and in actuality, fifty did me a favor. It encouraged me to look ahead and seek answers to some pivotal questions. I proposed these questions in my blog last year with the intention of motivating me (and you) to discover what we need to let go of and what we have yet to accomplish. If our years are limited, and no matter what our age they always have potential to be, then isn't it worth it to go on a fact finding mission that results in a life led to our greatest potential? For me, turning fifty inspired a moment of clarity that the years ahead are (more than likely) not numerically equivalent to the years that have already passed. While some may find that depressing, I find it empowering. It’s all about perspective, and age can be a great motivator. Sometimes we need that wake up call. The courage to ask questions that have potential to impact our lives in ways we never imagined. There are so many questions we could ask, but here are a few I came up with: While I am still in the process of discovering the answers to these questions, I couldn't be more excited for what lies ahead. Questions pave the way to possibility for all of us who are brave enough to ask. I am personally inspired to see what 50 (something) holds for me, and how I can use time (and age) to my advantage. I hope that you’re inspired too, and that age will forever propel you forward rather than hold you back. Most of all, I hope that we as women can band together to break the barrier and own what is rightfully ours, the privilege of getting older without shame, and to stand united in showing the world that age is something to be proud of, not to hide. In order to become a stronger, healthier, more empowered version of ourselves, we need to embrace the years  that have gotten us to this point. Whether you use my questions or create your own, I encourage you to go on a fact finding mission and enjoy all the discoveries along the way.

Best in all Birthdays to Come~

- 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

 

How to Be Healthy During the Holidays

by Angie Miller

Yes, those two words can be used in the same sentence, even when temptation surrounds us and routines are lost in the flourish of holiday madness. Even when kids are home from school, family is visiting from out of town, and our house feels like an endless hub of activity. I realize that during the holidays time feels like a precious, limited commodity; but I still contend that when it’s most tempting to skip our workout and other healthy habits is when we need it the most. During the holidays we are inundated with sweets, treats, cocktails, and an abundance of situations where our self-control is put to the test. That’s why this week I decided to share four S words to help you stay healthy during the holidays.

 

Four S Words to Help You Stay Healthy During the Holidays

1. Self-Care- Exercise for self-care, self-preservation, and self-control (you know, the kind you need when your routine is off and everything from kids, visitors, traffic, and long lines test your patience). Even when it’s not the holidays, finding time to exercise can be a challenge (if we don’t schedule it), and some people hesitate to exercise because they say that it takes time away from family when they're already working. My response is this: When you're flying on an airplane and they're going through emergency landing procedures they tell you to put on your mask first, before your child's, right? Because they know that you can't save your child (or any of your loved ones) if you don't save yourself first. That's how I look at exercise. It's part of self-care. How can we care for others if we aren't caring for ourselves? My suggestion is that you put your mask on first. Exercise, eat well, and when you're feeling your best you'll give your best to others. This is especially important during the holidays when our loved ones count on us to provide them with extra love, support, and holiday hugs.

2. Sleep- While this one is an eternal challenge for me, I do read the research and I know the importance of good sleep hygiene for brain health, disease prevention, and even good decision-making. Sleep is a like a cognitive clearinghouse (I just made that up). It sweeps our brain and gives us a fresh outlook, even more important during the holidays (refer to my line about traffic, kids, visitors and long lines if you’re still not convinced).

3. Schedule- While our routine may be off, aka our regular schedule; we can still create a new schedule, a working schedule that accommodates the extra demands we face during the holidays. It may be that our schedule looks and feels different day to day, but that’s okay. Sometimes our body needs new challenges to wake it up and make it pay attention. If you have to replace your kickbox workout at 6 am for a yoga routine at 6 pm, because your visitors prefer to do yoga, why not? (I did remember to suggest that you include your visitors and/or your children in your workout so you don’t have to feel guilty, right?) The key to success is that on Sunday you write out your week, you decide where you need to be and when, and you schedule your workouts the way you schedule everything else. Stick to your schedule and you’ll be good to go. Working out might feel a little different at a different time of day, and you might have to substitute your regular classes or DVD’s for a different workout, but you have everything to gain by being flexible and open to new challenges.

4. Save- Time, energy, and sanity by delegating- I like to get my tree up early, and I do mean early. Especially this year because I will be traveling for two weeks in December, therefore I won’t be able to enjoy my labor of love. In other words, all the hard work and time I spend decorating. That said, this year I also had a large speaking engagement and preparing for it was demanding a lot of my time. Between that and my regular work I was feeling overwhelmed. It just so happens that my husband had some time of, and I dared to make the suggestion that he decorate the tree this year. Guess what? He did decorate the tree, and the house, and though I might have been tempted to rearrange a few things here and there, and “spruce up” some areas that he might have missed, I didn’t. The tree looks great, the house looks great, and I didn’t have to lift a finger. I accepted, I embraced, I relinquished control, and I delegated. I suggest that if you haven’t already you give it shot; whether it’s giving a loved on shopping list, having them decorate, or whatever you need a helping hand with, go for it. You deserve to delegate and you’ll be amazed at how good it feels.

Happy Thanksgiving, Everyone!

Best in Health and Many Hugs~

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

 

When Was The Last Time?

by Angie Miller

 

I want to live well, and that, as opposed to living long is my goal. To live well I believe we have to take risks, go after our goals, seek challenges, practice self care (exercise and proper nutrition), and we have to ask questions! Asking questions takes courage because the answers to those questions can impact our lives in ways we never imagined. There are so many questions we could ask, ones that require soul searching and ones that require nothing more than the opportunity to put aside our inhibitions.

 

I have three questions for you for a little Monday Motivation. The first two are light and fun and will require nothing other than for you to be open to more joy in your life. The third question might require some soul searching, and of course I love that question because that’s where true growth and life-changing opportunities lie.

 Three Questions for Monday Motivation:

1. When was the last time you did something spontaneous, something that wasn’t in your “plan” for the day? Consider the possibility of waking up to your mental whiteboard of must do’s, the white board that’s filled with notes, lists, and errands. What would happen if you cleared some space on that white board and called a friend to meet for lunch, or headed out on a little expedition to visit a museum or an exhibit you’ve wanted to see? What about getting a pedicure, or finally sitting down to cherish a good book that’s been sitting unopened on your nightstand? What’s the worst that might happen if you push back a few self-imposed should’s for another day and take an opportunity to be spontaneous and do something unexpected, just to embrace the sheer joy of living in the moment? Remember my post last week: “Today is the youngest you’ll ever be.” This day will never happen again, and this moment is the only moment we can count on, so why not?

2. When was the last time you were alone in your thoughts, meditating on them, reflecting on them, and possibly journaling about them? Self-reflection is a critical cornerstone to a healthy mind. Thoughtful engagement with your personal worries, concerns, goals, hopes, and dreams is the key to being healthy from the inside out. Journaling provides the opportunity to purge our thoughts and it gives us great insight. We become our own personal sounding board. Giving our voice a place to be heard is cathartic. It makes our worries much more manageable and much less powerful. Grab a pen and paper and give it a try. What have you got to lose?

 

3. When was the last time you did something that made you uncomfortable; that challenged you on a personal or professional level? If it’s been awhile, this will require some self-reflection and goal setting. Remember, age is not a limitation; it’s inspiration to get started, if you haven’t already, in accomplishing that goal that has been speaking to you and calling your attention. This past weekend I accomplished one of my goals. I spoke to a group of all mental health professionals, something I have never done before. I typically present and educate to health and fitness professionals, but this was a different audience. The best, most rewarding part was that less than a year ago I passed the National Counselor Exam to become a Licensed Professional Counselor. Though I earned my Master’s in counseling many years ago, licensure was a two-year process that involved three more master’s level courses and many other challenges, to sum up that process as briefly as possible. My goal was, and still remains that I help bridge the gap between the world of physical health and emotional well being, and bring the fitness and mental health community together to recognize that you can’t have one without the other. As a counselor, educator, and fitness professional, my mission is to help people get well from the inside out. Yesterday, in reflecting how long it took and much work I invested to make all this happen, to get accepted to speak at the conference, and to have the opportunity to influence mental health professionals, all I could think was, if I had to do it over again I would in a heart beat. Goal setting is worth it. Challenging ourselves, getting uncomfortable, and stepping outside our comfort zone opens up a world of possibility. We have nothing to lose, and everything to gain, because failure is only in our lack of willingness to try.

Today, ask a question or two, and go on a fact-finding mission of sorts. Bring a little extra joy into your life, and grab onto opportunities for growth. Be inspired~ 

Best to you 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