Angie's Corner

Today is the Youngest You Will Ever Be

by Angie Miller

Sometimes it’s our friends who know us best and sometimes all it takes is a little Dove dark chocolate for some true insight. I’m proud of my age, how about you?

Seldom a week goes by where I don’t announce to one of my fitness classes: “Take a look at the clock and note the date and time…  Remember, today is the youngest you’ll ever be. This hour will never repeat itself, this experience will never happen again, and you’ll never be as young as you are right now. That said; what are you waiting for? We don’t get repeats and second chances are rare.

 Five Tips to Take Advantage of Time… Today:

Today… Inhale confidence and exhale self-doubt. Your breath is the key to good posture and conscious awareness. Short, shallow, chest breathing exacerbates stress and tension, whereas deep breathing promotes relaxation and calm. This might require a few minutes of Mindful Meditation where you follow your breath and let go of thoughts and worries clouding your judgment.

• As you breathe in, picture your belly filling up like a balloon and embrace positive, self-affirming thoughts:

            “I am doing the best I can.”

            “I am a good person with good intentions.”

• As you exhale, picture your fears and doubts floating away on a cloud in the sky, on a leaf peacefully making its way down the river, or on a wave moving through the ocean.  

 Today… Do one thing that challenges you physically and do it with powerful intentions: Focus on being healthy and keeping your brain active and emotions balanced, rather than focusing on how you look or how much you weigh. In other words, do it for you!!!! Exercise to feel good, knowing that your mind is a powerful tool. It’s hard to have negative thoughts about your body, your life, or other people when your mind is full of positive energy from exercise.  

3. Today…Remember that you can’t please everyone. All you can do is be yourself. In doing so you will attract the type of people who are meant to be in your life. We tend to be our own worst critic, and typically self-doubt creates concerns about what others think. In reality, as Ann Landers so eloquently stated, people just don’t give us that much thought…

4. Today…Remember that you can’t meet resistance with resistance. If something isn’t working despite your best efforts, a significant relationship, job, friendship, or whatever it might be, maybe today is the day you allow yourself the option to step away from the situation, reevaluate, and perhaps start over. Resistance of any kind can’t be met with resistance if a successful outcome is anticipated. Sometimes surrendering to something that isn’t meant to be allows us to open up to what might be~ and therein lies possibility.

5. Today…Remember that age is a reflection of our decisions. It’s relative to how we live our life and the choices we make, positive or negative. Age is a number, but how we age is more than just genetics. Water, sleep, exercise, nutrition, stress management, and healthy relationships are just a few factors that mirror back our decisions. As Coco Chanel was quoted as saying…
   
   

 Today is the youngest you will ever be, so enjoy your youth and make it a day to remember.

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

Angie’s Corner

by Angie Miller

Hello Everyone,

This week I wanted to share a different type of blog. It’s actually a letter I received from a reader who wrote to me on my website. She agreed to let me share our exchange, as her concerns and struggles are not uncommon. I believe her words will resonate with many of you, just as they did with me, and it is my hope that my responses will prove helpful to those who might need a little extra boost of motivation and a few tips to get back on the wagon.

Message: 

"Hello, My name is Kristine and I am a 43-year-old housewife and mother of 4 children. It has been about 18 months since I've enjoyed a regular fitness program and I am ready to return to one, as I am very unhappy with my lack of stamina, muscle tone, and low energy levels. I am 10 lbs. more than my regular set point and I'm softer, less defined, and sagging in places I hadn't before, such as under my triceps (how did that happen?). I still lift groceries and laundry and clean like crazy!), and my derriere, (I KNOW how that happened - that's from all the sitting while doing my laundry and driving my kids all over the planet, ha!) Friends have told me that it is just my age, but I find it hard to believe that I could experience such a rapid decline in endurance and stamina so quickly because of my age.

…I have always loved working out at home with videos. Among my collection of videos is your Bedroom Body™ Workout and it is definitely one of my favorites, however, what used to be a great workout for me has now become a challenge for me to do for even 15 minutes. I am writing to seek assistance in getting motivated with a plan of action and realistic goals for returning to my formerly strong, energetic self. You are an inspirational example of fitness and I like what I've read about you and your mother and two daughters from your website. Can you help me back onto the wagon? Best, Kristine"

Angie's Response:

 

 

 

Best to you in Health~

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

Want to Change Your Life? Challenge Your Thoughts (Part 2)

by Angie Miller

Part II of a II Part Series
Last week we learned that stress is perception, that Toxic Thoughts pollute our thinking and create mental sabotage, and that our mind is our greatest asset or our worst liability. This week, we’re going to talk about Reframing: Reconstructing our thoughts and changing the way we view situations… changing our mental mindset.
  
 

A Recap of Reframing
Reframing is like rearranging the furniture in our home, or painting our walls a different color. It’s the same furniture in the same room, but somehow it looks completely different when we change the layout. Reframing is similar to putting our favorite photo in a different frame. It’s the same photo, but we see it differently because the frame changes the way we look at the picture. Reframing is a technique aimed at changing the way we perceive situations and altering our mindset from a negative to a more positive approach. Reframing allows us to rid ourselves of Toxic Thoughts, those thoughts that cloud our judgment and get in the way of positive solutions. Below is a recap of the Toxic Thoughts I discussed last week.

Reframe Your Reality

Below I list the four steps that help us “Reframe our Reality.” Remember that our mind is the most powerful tool we have. We can’t avoid stress or challenges, because we can’t control what comes our way, but we can take charge of our attitude about the challenges we face and more positively direct the outcome.

Four Steps:

1. Awareness- Identify and write down your three greatest challenges, why they are causing you stress, and why they are bringing negativity into your life. Identify the Toxic Thoughts that might cloud your thinking when you face these stressors.

2. Reappraise the Situation- Write down two to three possible solutions for each stressor or challenge. If there is no “solution,” in that you can’t change what has already happened, write down two to three things you can learn from the situation, how it can help you grow, and what you might do differently in the future. This is an empowering exercise that reminds us that we're in charge of our attitude and the way we approach our problems. It allows us to step back, generate a more objective point of view, and focus on solutions rather than the problem itself.

3. Implement Your Solution- Adopt and implement your solutions. Meet your challenges head on. It could be that your solution isn’t a solution, so much as a different mindset, or a different outlook. Again, maybe you can’t change what happened, or what might happen, such as a job loss, but your greatest stressor might be nothing more than your own negative thoughts. It could be that the toxicity your mind creates alters your perception and clouds what is good in your life. Repeat your solutions, and adopt your new outlook each and every time you meet those challenges.

4. Evaluate Your Solutions and Your Outlook- Do your solutions make you feel more in control? Does your new outlook bring you more peace? If not, start back at step 2.

Reframing is all about changing your perspective, taking your current situation and appreciating that for every negative, challenging event that happens to us, there is something to be learned or gained. We have a choice in how we meet our challenges and find resolution, even if it’s just resolving our own thoughts and finding peace in recognizing what we can and cannot control.

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

Want to Change Your Life? Challenge Your Thoughts (Part 1)

by Angie Miller

“Everything can be taken away from man but one thing—the last human freedom, to choose one’s attitude in any given set of circumstances.”

Viktor Frankl
Nazi Concentration Camp Survivor
 

 One of the greatest ironies that I’ve personally experienced in my life, but one that proved to be life changing and transformative is that I was hired to teach a university course in Stress Management when the stress in my life was at an all time peak. Teaching any topic gives us the opportunity to immerse ourselves in the content, and to know and understand it’s true purpose and live by its principles.  Teaching Stress Management gave me that opportunity and more. I didn’t just learn to better manage my stress, I learned that my mind is the most powerful tool I have, and that it guides and directs the outcome of any event or situation that I face. I learned that the goal isn’t to avoid stress, because we can’t control much of what comes our way, but rather to take charge of our attitude about the challenges we face. I learned how to teach others the tools to turn adversity into an opportunity, and to grow and learn from our experiences. In doing so I learned how to embrace those tools myself.
Teaching Stress management proved to be cathartic in more ways than one. It got me through the challenges of caring for my mom when she was sick, managing a move across the country for my husband’s job, and helping my teenage daughter through a rough patch. To this day it is still my favorite course to teach.
Over the next two weeks I’m going to share one of the most beneficial techniques that I teach in Stress Management, called Reframing, which teaches us how to change our perception of situations, and also how to rid ourselves of Toxic Thoughts, which can cloud our thinking.

Stress is Perception
Stressors come in all shapes and sizes, but we know that it’s not the event or circumstance that’s stressful, it’s our perception of the situation. What is stressful to me may not be to you, and vice versa. Stress is all about perception, and Toxic Thoughts are negative thoughts that alter our perception.
Below I list 10 Toxic Thoughts that all of us have probably been guilty of, that cloud our thinking and prevent us from seeing situations clearly.

10 Toxic Thoughts:

1. Pessimism- seeing the worst in every situation
2. Blaming- shifting responsibility onto someone else
3. Perfectionism- imposing above-human standards on others or ourselves
4. Polarized Thinking- viewing things in extremes, as good or bad, with no middle ground
5. Magnifying- blowing problems out of proportion
6. Over-generalizations- one single negative circumstance manifests into a life sentence. “This always happens to me.” “I’ll never be happy.”
7. Disqualifying the positive- negative thoughts and beliefs override positive ones. We tune out positive words and situations and focus only on the negative ones
8. Mental filter- a solitary negative detail becomes the focus, obscuring the bigger picture
9. Should statements- feeling that one “should” or “must,” which results in one feeling guilt or resentment toward others
10. Personalizing- taking people and situations personally, blaming ourselves for events that we had little or nothing to do with

Our Mind~ Our Greatest Asset or Our Worst Liability
Toxic Thoughts are what I call Mental Sabotage. We face challenges everyday, but the challenges we face often don’t hold a candle to the mindset that we adopt in response. We can allow Toxic Thoughts to cloud our judgment and prevent us from seeking positive solutions, or we can reframe. Reframing is a technique aimed at changing the way we look at situations and altering our perspective from a negative to a more positive approach. Reframing allows us to rid ourselves of Toxic Thoughts.

Your Challenge
Next week I’m going to share the steps that teach us how to reframe. In the meantime, try to make it a point this week to recognize the thoughts that pollute your mind and create mental sabotage. Write down the ones you’re most guilty of, and in what situations you’re most inclined to fall back on that way of thinking. You’ll be armed and ready next week we adopt strategies to abolish those thoughts and conquer our challenges.
- 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

Four Fitness Myths Busted

by Angie Miller

When it comes to exercise and proper nutrition there are a lot of myths and misconceptions. After all, living a healthy lifestyle requires a lot of time and dedication and we all want to know if there’s a better way. But in reality there are no short cuts, and if it seems too good to be true it probably is. Below are four common myths, and some facts to set the story straight.

Myth #1: If you stop lifting weights your muscles will turn to fat.

Fact: Fat and muscle are two different types of tissue and cannot convert to one another.  When not in use, muscles atrophy, or decrease in size, but they don’t turn to fat. If you stop exercising and lifting weights, but you continue to consume the same amount of calories, you will likely see an increase in body fat and a loss of muscle mass. 

Myth #2: Exercising first thing in the morning on an empty stomach will help you burn more calories from fat.

Fact: It’s true that when you wake up in the morning your body hasn’t had fuel for a number of hours. This puts it in fasting mode and increases the use of fat for energy because glycogen (energy) stores are depleted. However, it also slows metabolism. Working out requires energy, and if your energy stores are depleted you won’t have the fuel needed to push yourself harder for longer periods of time. For best results, fuel your body before you work out to boost your metabolism and burn calories more efficiently.

Myth #3: If you want to lose weight you need to be in your “Fat Burning Zone.”

Fact: You burn the most calories from fat when your body is at total rest. In other words, when you’re sleeping.  On the flip side, you also burn the least amount of calories overall. If your goal is to lose weight then you need to burn more calories than you consume. The more calories you burn, the more weight you lose. Where the calories come from is secondary.

Myth #4: If you want to chisel a sexy middle you need to do crunches and sit-ups.

Fact: You don’t get to choose where you lose fat. Training a muscle group in isolation will strengthen the muscles underneath the fat, but not burn fat from that area. Cardio/aerobic exercise burns calories and reduces overall body fat, strength training amps your metabolism, and eating a lean, healthy diet keeps you trim and strong.  If you want to chisel a sexy middle your best bet is to combine cardio and strength work with exercises that stabilize and strengthen your entire core.

While there may not be any shortcuts, the good news is that knowledge is power. The more we understand about exercise and nutrition the better decisions we make, and good decisions lead to positive results.

- 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

Volunteerism… The Power of Making a Difference

by Angie Miller

A year ago this summer my daughter and I volunteered for Habitat for Humanity in Hungary. I had wanted to take a family vacation to Europe, but as time drew nearer I started to feel like I needed an experience that was more impactful and meaningful. One that would leave me feeling fulfilled. More importantly I needed to provide my daughter, who was 21 at the time, with the same type of experience: One that would give her perspective and experience with other cultures, lifestyles, and socioeconomic statuses. I wanted to show her the impact we can all have when we put ourselves out there for others. Frankly, I needed those things as well. It had been a year since my mom had passed and I had not only lost my mom, but my role as a caregiver. I needed somewhere positive to put my flood of emotions and a constructive way to manage my pain. I knew that my daughter did too. I wanted hard work, and I wanted to know that whatever I did I was making a difference. So I started investigating volunteer opportunities through Habitat for Humanity because I love their mission. I also know that one of the greatest benefits of volunteering through their Global Village Program is that you get to immerse yourself in another culture and travel to another country, all while helping to provide a family in need with safe shelter. Not to mention, you get to join a team of individuals from all over the world, which is eye opening in and of it self. We spent nine days in Hungary. I learned to mix plaster (handling a power tool was the most fun), mud and tape (excruciating work), paint windows (a breeze), and my most memorable…crawl inside of an attic and lay insulation while donning a hazmat suit, helmet, and gloves, while it was over 90 degrees outside. My daughter and I, and little Jean from Singapore were the chosen ones for that job. Apparently being short and compact made us the perfect fit for that type of work.

I wouldn't change a thing about volunteering on that trip, and especially about sharing those days with my daughter. Volunteerism changes lives, and it’s not just the lives of those we help. In helping others we ultimately help ourselves along the way. We learn and grow and we become a better version of ourselves. Whether you volunteer five minutes or five hours away, in the U.S. or outside of it, at the food shelter or building shelter for someone else, I cannot emphasize enough how truly impactful it is.

 If you’re still not convinced, here are my five top reasons to volunteer:

1. It’s confidence building. You learn how to perform tasks you might not otherwise have had the opportunity to learn. Who would have thought I could manage a power tool and lay insulation?
2. You meet other people who are like-minded and have positive intentions.
3. You gain perspective. You realize that your worries often pale in comparison to the worries of those who have no shelter or don’t know where their next meal is coming from.
4. You have the opportunity to share your volunteer experiences with your children, spouse, friends, and anyone who might benefit from the possibilities of giving their time, energy, and expertise.
5. Last but not least it’s a workout, and who doesn’t love an unexpected opportunity to burn calories? When you volunteer, especially when you build a house, you move your body in a functional manner. You spend your days squatting, twisting, bending, and reaching, and you’re active for extended periods of time. You use muscles you didn’t know you had, and you recognize the power, agility, and strength of your body.

Wishing you the best in your volunteer experiences, and in all opportunities to create a better life for you and the lives that you touch.

- 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

Two More Fitness, Diet, and Workout Mistakes You Might Be Making

by Angie Miller

Last week I wrote about the fact that we all we all want to look and feel our best, but sometimes we make decisions that get in the way of our ability to do just that. In my blog I listed five of the most common fitness, diet, and workout decisions that I have witnessed in my 20 plus years as a health and fitness leader. This week I have two more I’d like to add. We’ve probably all been guilty of at least one of these mistakes, but knowledge is power and reminders help keep us real.

1. Comparing yourself to others. I’ve written about this before and I think it’s worth mentioning again because comparisons, without a doubt, are our nemesis. There’s no quicker way to sabotage our best efforts at getting fit and feeling good than to get caught up in comparing how we look to someone else. To quote myself in a previous blog: “Seek and you shall find all kinds of people who are thinner, smarter, prettier, and more successful. Lets face it, our world is filled with people who could make us feel bad about ourselves if we were so inclined to use them as a yardstick with which to gauge personal value.” Comparisons undermine our self worth and deflate our sense of accomplishment. Rather than feel good about the results we experience when we workout, we compare our results to someone else and that never works. You and your best friend can do the same activity and get completely different results. One because you both started out looking different and needing different stimuli, two because your bodies will respond in their own unique way, and three, who knows what you’re both doing outside of gym in terms of diet, sleep, and other factors that tie into your overall health and well being. Not to mention, when it comes to exercise it’s most important to reflect on how you feel afterwards, aka more accomplished and more empowered, and you can’t weigh that on a scale. If you want to compare yourself to someone, compare yourself to the person you were yesterday and the person you hope to be tomorrow.

2. Hating on your body. To quote myself again, “I tell my clients that we should think of our body as our house. The outside of our house, that part that everyone sees, is like the foundation and the walls of our real house. It shelters and protects what’s inside, and is often a reflection of how we feel and how well we care for ourselves. Our skin, posture, physique, and even our expressions mirror how healthy we are on the inside, but they don’t tell the whole story.”

Often the outside of our house reflects the wear and tear we feel from the negative self-talk that goes on in our head. I believe that we, especially women, would feel better about our personal house if we would spend less time focusing on what we don’t like and more time embracing it for all the wonder that it is. If we could see the big picture and realize what our body has done for us over the years: How many steps our feet have taken. How our legs have kept us standing despite the obstacles we have faced. How our hips, thighs, and abdominals give us our unique shape, and how they may be the bane of our existence, but in another person’s eyes signify the beauty and grace that makes us women. How our arms have embraced our children and the people we love, and lifted everything from the heavy load of life’s burdens to the powerful kettlebell we swing at the gym. How our neck and face may show our age, but thanks to good health we’ve made it to an age where those fine lines are a badge of honor, a sign of wisdom and experience.

What I’m trying to say is that personal acceptance is where it all begins. I am a living testament to this, and the fact that age has helped me make peace with my body. I am less judgmental and critical of its flaws because it’s those flaws that keep me humble and challenge me to work harder. I’m also more amazed by what my body is capable of and what it has done for me over the years. In the end, personal acceptance translates to us feeling worthy of the time and energy it takes to care for ourselves properly, and to make our physical, emotional, and intellectual health a priority. It allows us to come to terms with the fact that our body may have its flaws, but it’s a pretty amazing place to live.

Best to You in 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

Eight Questions That Will Help You Get The Most Out Of Life

by Angie Miller

At the first of the year I wrote a blog about the importance of setting goals for the upcoming year, and how to ask pivotal questions that can help us evaluate where we are and what we want to accomplish. The start of fall is a good time to check in with your goals and decide if you need to reevaluate. Goals are the key to our success and our ability to lead purpose driven lives. They propel us forward and prevent us from getting stuck in the quicksand of fear, the kind that holds us back and allows too much time to pass before we realize that we didn’t pursue our dreams.

In her book, Codependent No More, Melody Beattie addresses the difference between resolutions and goals. Her emphasis is on the fact that resolutions are often short term, rarely do they last; but goals are meant to be impactful, something we work toward to make our lives better in the here and now and over the course of time. Goals help us begin each day with intention and they build our self-esteem. For every goal we accomplish, we realize our potential and we are inspired by our own success. Undeniably, goals are the impetus for change.

Beattie suggests that in order to get started, we need to ask ourselves a series of questions. I couldn’t agree more. I believe that questions, and the process of seeking answers, helps us to lead a happy, fulfilling life. Questions inspire us to take stock of our lives, and what we have yet to accomplish. As we look for answers we pay close attention to the opportunities that lie ahead.

Questions to Get You Started:

If you have yet to set goals for 2015, it’s not too late. It’s never too late to set goals, short and long term, and to live your life with intention…

1.  What do you want to happen in your life this year? Think in terms of friendship, family, and love.
2.  What do you want to happen in your career?
3. What would you like to do or accomplish?
4. Where would you like to grow?
5.  What would like to change?
6.  What problems would you like to solve?
7.  What decisions would you like to make?
8.  What obstacles might get in the way? (This is huge! You have to know your barriers, people or situations that get in the way of you achieving your goals. You also have to recognize your own behaviors and actions that get in the way.)

Write Down Your Answers:

As you ask these questions, along with any others you can come up with, write down your answers. Be sure to let your thoughts flow, without judgment or self doubt.

Categorize Your Goals:

After you brainstorm, categorize your goals into short-term and long-term goals. Short terms goals might include daily goals and weekly goals, while long-term goals might take you a month, two months, or even a year or more to accomplish. For long-term goals, be sure to break them down into smaller, more manageable steps, such as daily and weekly objectives to keep you on track and prevent you from taking on too much too soon. Remember, slow and steady wins the race. Anything worth accomplishing is going to take hard work, dedication, and patience.

Additional Suggestions for Success:

1. Everything Can Be a Goal. Everything we’d like to do, accomplish, or change can be turned into a goal. Nothing is too big or too small. Maybe we want a new career, a higher salary, or just a vacation. Remember, one of the best ways to build self-esteem is to turn everyday tasks into goals; therefore every task that you accomplish is one more reason to celebrate.

2. Write Down Your Goals. Writing your goals on paper makes them more concrete. There is a level of commitment when you see something on paper and you can reference it for inspiration. More importantly, writing down your goals keeps you focused.

3. Check Off Your Goals. Checking off your goals after you reach them gives you a sense of accomplishment. If you don’t achieve your goals by the date you set, reevaluate. The main reason we don’t achieve our goals is that we don’t break them down, we expect to accomplish them too soon, or we don’t have a concrete plan for how to get there.

Keep in mind that things happen when the time is right, but sometimes the right time is when you set your mind to something and you have a plan for how and when to make it happen. May today be the start of many new goals.

Best to you in all your future accomplishments!

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

Want to Boost Your Butt and Tighten Your Gut? Try these two Stability Ball Exercises

by Angie Miller

Want to Boost Your Butt and Tighten Your Gut?
Try these two Stability Ball Exercises

In two of my previous blogs I shared four stability ball exercises, wall squats, push-ups, core crushers, and a ball pass. Now it’s time for some new challenges. The benefit of stability balls is that they offer controlled instability. They call on all of your resources, and help you recruit core power to manage them safely within the training environment. They’re also efficient and fun!

Today’s exercises focus on training the front and the back of the body equally in order to promote muscle balance and proper posture and alignment.  One is an exercise that targets the abdominals, and the other is an exercise that targets your gluteals, (aka your butt, or back of the house as I like to call it.). Each video is less than two minutes. Spend ten minutes a day and you’ll be amazed what a difference it can make. Add the exercises from my previous blogs and you’ll have a short twenty-minute workout you can put together or mix and match to make your own:
CHISEL YOUR MIDDLE
EXERCISES ON THE BALL

BALL ROLL INS

The Ball Roll In is an effective, fun exercise that trains the core and uses your whole body for stability and support. Whether you’re an intermediate or advanced exerciser, the Roll In’s will challenge you and give you results.

How to Do: Kneel behind the ball and walk out until the ball is under your thighs and your hands are directly below your shoulders. Using your core muscles, roll the ball in, bringing your knees to your chest, exhaling as you do this. Hesitate and hold, then inhale and extend long again. Try 8-12 repetitions, 2-3 sets.

Safety Tips: Distribute your body weight and keep your center strong so you don’t load too heavily into your hands and wrists.

GLUTEAL EXERCISE ON THE BALL

Gluteal work on the ball is not only extremely effective, it’s challenging. Not to mention, having strong gluteal muscles helps support your lower back and keeps your posture strong.

How to do: Lay on the floor with your feet and ankles on the ball, hands next to your sides. Keep your upper body relaxed and long. As you exhale, lift your hips and bend your knees as you roll the ball toward your bottom. Hesitate and hold, then inhale as you extend your legs and lower your hips. Try to 2-3 sets of 8-12 reps.

Safety Tips: Be sure to relax your upper body and perform the exercise in a slow, controlled manner, making sure that you’re not thrusting your hips.

Thanks for working out with me! Have fun with these exercises and enjoy the results!

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

Going Through Some Changes? Here’s a little inspiration to help push you up…

by Angie Miller

Going Through Some Changes?

Here’s a little inspiration to help push you up…

 Last week my blog was, “How to Challenge Your Fear of Change, “ and it was no coincidence that I chose that topic because we’re heading for some big changes in my house. One being that last week I sent my “baby” off to college. With that comes the realization that it is up to me to create my new journey, just as she is creating hers. The morning after she left I was tempted to stay in bed and allow myself some time to reflect, maybe to shed some tears and yearn for the past, but I knew what I had to do. I got up and taught my Pilates class, followed by a run, and finally I allowed myself some time to be alone in my thoughts. By that time my head was clear and I felt like I was in a healthier place. That was key; because I was then able to focus on the new chapter she’s starting in her book of life, and all the possibilities that lie ahead for both of us.

 Change is good, even if it feels a little rough at first. It’s those times where we are pushed our limits, that we discover our true potential. In light of all this, I decided to focus on one of my favorite fitness moves, one that is sure to push you up and help you make the most of what lies ahead. It’s a multi-muscle, functional exercise that works the chest while toning the arms and strengthening the core. It’s one of my favorite exercises because it’s a bodyweight move requiring no extra equipment. It’s just you against gravity, and that’s the foundation of all training. Bodyweight exercises improve our form and posture and increase our overall body awareness. 

Pushups are one of the most versatile exercises; and the best part is that anyone can do them, from a novice to an advanced exerciser. If you’re new to pushups you can start by doing them against the wall. From there you can perform them on all fours with your hands below your shoulders and your knees below your hips. After you’ve mastered that, you can try them in a modified or full plank position, depending on your arm, shoulder, and core strength. There are endless options for pushups, and no matter how you incorporate them into your weekly routine I guarantee that pushups deliver results. It won’t take long before you’ll see amazing definition in your arms, your core will feel stronger, and you’ll walk taller.

 Step One: Begin in plank position, either on your knees or on your toes. Place your hands a little wider than shoulder distance apart. Keep your hips level and your torso long and extended. Your head should be in line with your spine.

Step Two: Bend at your elbows and lower your body toward the ground, ideally until your chest is a few inches from the floor. Make sure that your head is still an extension of your spine so you don't allow it to drop. Inhale as you go down.

Step Three: Once you have lowered your body as far as you can while still maintaining good form, slowly press back up, exhaling as you go. Be sure to keep your body in one straight line all throughout the movement.

Now that you have the 411 on pushups, feel free to drop and give me 20.

Check back next week for more fitness tips, ideas, and information.

- 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