Angie's Corner

Posts in the fitness category

Feasting Without Adding Fat

by Angie Miller

Angie Miller

 Five Tips to Feast Without Adding Fat

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

 

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

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

Best in Health~

- Angie

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

 

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

ARMED AND READY FOR THE HOLIDAYS


by Angie Miller

Angie Miller

Arm & Ready for the Holidays


by Angie Miller

 

 

 

 

 

 

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

 

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

 

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

 

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

 

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

 

- Angie

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

 

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

How to Improve Your Relationships

by Angie Miller

Angie Miller

How to Improve Your Relationships by Asking the Right Questions

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

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

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

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

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

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

Best to you in Health and Happy Relationships!

Sincerely,
Angie

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

 

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

Facts You Should Know About Alzheimer’s Disease

by Angie Miller

Why I Walked to End Alzheimer’s Disease- Facts You Should Know

What do you call it when you walk for a cause, volunteer for something you believe in, and share your love for fitness and health? I call it a cathartic experience, and that’s what I had these past two weekends.

Last year I was given the opportunity to lead the warm up for the Walk to End Alzheimer’s in my community. This year it led to two more warm ups, and the chance to be a part of two Walk to End Alzheimer’s events. I’ve lost both of my parents to dementia related diseases, (Alzheimer’s is the most common form of dementia). Needless to say, sharing fitness and health with hundreds who have joined forces to fight Alzheimer’s was an amazing way to pay tribute to my mom and my dad. It was also my chance to raise awareness about the power of exercise to keep our brain healthy.

Exercise and brain health is a passionate subject for me. Not only because it’s personal, but because it’s a testament to the fact that exercise does far more than get our body fit. I’ve spent decades leading exercise classes and teaching everyone from college students to fitness pros about exercise, and I love reading current research supporting that exercise can help us maintain a healthy brain. How? Exercise helps lower blood pressure, improve cholesterol levels, prevent diabetes, reduce stress and anxiety, and keep our emotions healthy and balanced, all of which can indirectly contribute to impaired cognitive functioning. In her article, “Exercise: It does so much more than burn calories,” Elizabeth Pegg Frates, MD, states that, “Exercise can also help enhance our cognitive skills — it’s true that what is good for the heart is good for the brain. Research demonstrates that regular exercise can actually increase the size of the hippocampus, an area of the brain involved with memory.” Best of all, “150 minutes of moderate to vigorous intensity physical activity per week can significantly decrease the risk of dying prematurely.” That should inspire all of us to get active, right? Not for big guns and tight buns, but because we want to live well, with a healthy body and an active, healthy brain.

 

 

 The fact is, Alzheimer’s Disease and other forms of dementia are likely to affect all of us on some level, and we can all do more to keep our brain healthy. Here are some facts I learned on my walk. Thanks to the Alzheimer’s Association, these signs are posted all throughout the walk, increasing awareness and education on how devastating this disease is to our loved ones, to caregivers, and even to our economy at large. I hope they inspire all of us to care for our bodies, and in turn to care for our brain.

 

 

Me with my team who helped me lead one of the warm ups. They’re a group of fitness friends who attend my Pilates and Young at Heart classes.

 

Me with my team of Young at Heart fitness friends who helped me lead one of the warm ups.

Best in heart and brain health.

Sincerely,

- Angie

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

 

By Collage Video | | Angie Miller, fitness, goals, Healthy, Motivation, Weekly Blog, Wellness | 0 comments | Read more

Three Fitness Mistakes

by Angie Miller

Angie Miller

Three Fitness Mistakes that Sabotage Our Best Efforts

The kids are back to school, the weather’s getting cooler, and we’re falling back into a fitness routine. Exercise is an investment of our time, and like any investment we want to get great results. Who doesn’t want to look and feel like they’re a walking testament to their hard work and efforts? Before you get started, check out these three fitness mistakes that even the best intentioned exercisers have been known to make. Knowledge is power, and the more you know the safer and more effective your approach, thus the better your results.

 

Three Mistakes to Avoid:

  1. Doing Too Much Too Soon- When I meet a new person at the gym, or overhear someone telling me that they’ve started to work out for the first time, the kiss of death is when they tell me, “I'm going to exercise every day until I get this weight off/feel better/can fit back into my clothes.” Personally, I’ve been exercising consistently for over 20 years and I still don’t exercise every day. Not only would I get burnt out, I wouldn’t get the results I’m looking for and more than likely I’d suffer a setback and get injured. More isn’t always more, and quality should always precede quantity. When you first start an exercise routine your body is on high alert and it’s ready and responsive. You’ll get a return on your investment up to a point. If you push yourself and do too much too soon, that’s overload on your body and your mind and it’s too much of a strain on your schedule.

Try This: Start small and work your way up from there. Two to three days a week is ideal. Thirty minute to one hour sessions and you’re good to go. Once you have that down pat for about six weeks, set a new goal. Add more time to your routine, or another day of the week, and before long exercise won’t be something you “have to do,” it will be a “habit” you can’t live without.

  1. Being Sucked into The Extreme Workout Mentality- Extreme workouts, the kind that promise great results in less time, where the workout is so “intense” that they claim you only need to do it for thirty minutes, are not for the novice exerciser (nor are they for me). Thirty minutes of sheer torture is going to feel like thirty hours, but one hour of something you enjoy will feel like it’s time well spent. Not only do we dread workouts that are beyond intense, they too lead to injury and burn out. After all, how motivating is it when you’re sore all the time and you dread your workouts?

Try This: Find a routine that will challenge your body and test your limits, but one that will make you feel successful. We don’t need extreme programs to get results. We need programs that make us feel like “we got this,” that encourage us to keep going. As long as we’re going, we’re getting closer and closer to where we ultimately want to be.

  1. Not Asking for Help- When we’re sick we go the doctor. When we need a haircut we head the hairdresser. When we have a toothache, need our taxes done, or want a massage, we always go to the experts. That said, why not seek the advice of a fitness expert, someone who knows their trade, who is educated, certified, credentialed, and experienced, when we want to care for our body and make it stronger and healthier? Whether it's quality fitness DVD’s, a certified trainer or instructor, there is plenty of good help out there. If you’re really serious about getting great results, and you want to get them safely and effectively, invest in good help. You only have one body, and of all the things to skimp on, it isn’t your health. If you do want to plan your own routine, be careful where you get your information. I’ve said this before, and I can’t emphasize it enough, “It’s the Wild West out there on the Internet and it seems that knowledge and credibility are determined by the number of followers and likes on social media sites rather than certifications, education, licensures, and degrees. While some social media savvy individuals may have a lot of exposure and visibility, that doesn’t always translate to knowledge, experience, and proper education. When you get your workout information from blogs, websites, and You Tube, check out that person’s credentials. If you can’t find them, take that as your first sign and run for the hills. Enough said.” Check out my blog, for more fitness, diet and workout mistakes you might be making:

Try This: If you are going to plan your own routine, check out how to do it in a way that’s supported by science. Check out my blog on How to Build an Exercise Program to Achieve My Goals: http://www.collagevideo.com/blogs/angies-corner/14852673-how-to-build-an-exercise-program-to-achieve-my-goals

Also, if you need some guidance on resistance training, check out my blog, Mix it up with Machines. Machines are safe and effective, and they give you the results you’re looking for without all the guesswork: http://www.collagevideo.com/blogs/angies-corner/16755708-mix-it-up-with-machines

Best to You in Health and Fitness~

Sincerely,

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

 

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

Summer Shape Up- Ten Minute Toner

by Angie Miller
Angie Miller

 
There’s no better time than Monday morning to challenge your body and brain with a time efficient, circuit style workout that will target every muscle in your body. The exercises, from my Crave Results DVD, are fun and functional. They’re designed to work multiple muscle groups, boosting your metabolism and making you stronger for everyday activity.
 


 
Equipment: All you need for this full body toner is your body weight, one dumbbell, and a resistance band.
EXERCISE ONE: Squat
Targets: glutes, quads, hamstrings and core muscles

Start position: Stand tall with your feet hip-distance apart. Secure the resistance tube under your feet and hold the handles at shoulder height.
Movement: Bend at your knees as if sitting back into a chair. Stop when your buttocks are parallel to the floor, then slowly extend your legs and come back to standing. Be sure to keep your core engaged, torso long and knees behind your toes. Look straight ahead and keep your head in line with your spine.
Perform: 16 repetitions

EXERCISE TWO: Single-Arm Bent-Over Row
Targets: back, arms and shoulders
 
Start position: Place one end of a resistance tube under your left foot and hold the other end with your right hand. Step back with your right foot and place your left hand on your thigh for support. Create enough resistance with the tubing so there is no slack. Hinge forward slightly and stabilize your core by contracting your abs and back.
Movement: Start with your arm extended and slowly drive your elbow up and back toward your ribs. Focus on squeezing your upper back muscles as if you were trying to move your scapula toward your spine, or "place it in your back pocket." Then lower your arm until it is fully extended and repeat. Be sure to keep your arm close to your body throughout the exercise. To avoid hyperextending, stop when your palm is flush with your body and try to avoid any hip movement.
Perform: 16 repetitions on each side

EXERCISE THREE: Reverse Wood-Chop
Targets: core muscles, glutes and legs
 
Start position: Stand tall, holding a dumbbell horizontally between your palms at chest level. Abs are engaged and torso is long.
Movement: Begin with a squat, bending your knees as if you were sitting back into a chair; stop when your buttocks are parallel to the floor. As you squat, rotate your torso, bringing the weight outside your hips. Then extend your legs and drive the weight above your head as you come back to center. Maintain control of the movement and avoid swinging the weight. Focus on maintaining a strong, stable core, and rotating your torso rather than your hips.
Perform: 16 repetitions on each side.

EXERCISE FOUR: Core Chiseler
Targets: chest, arms, shoulders, abdominals, back and obliques
 
Start position: Using a mat or a towel, begin in prone (plank) position, on your knees or your toes, with your hands placed directly below your shoulders or slightly wider than shoulder-width apart.
Movement: Keeping a strong center, bend your elbows and lower your body, bringing your chest as close to the mat as possible, then push back up to plank by slowly extending your elbows and straightening your arms. Focus on keeping your center tight so that your bottom doesn't drop, causing your lower back to sway. Be sure to keep your head in line with your spine and avoid "head-butting" the mat.
Next, turn your body and open up into a side plank position, making sure your support hand is directly below your shoulder. Avoid dumping weight into your shoulders and consider placing your bottom knee on the floor at a 90-degree angle for additional support. Throughout the movement, brace your core by engaging your abdominals and lower back and holding your center tight.
Come back to plank position, then turn your body and open up into a side plank position facing the opposite direction.
Perform: 4 total repetitions. Rest and repeat.
If you enjoyed this circuit, and you’re interested in more functional exercises that include balance challenges, check out Crave Results. Balance is one of our body's natural resources that we depend on for stability, and our core is our center of gravity. The stronger and more stable our center of gravity, the more efficient and controlled all of our movements will be.


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

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

What Causes Exercise Relapse?

by Angie Miller

Angie Miller

Have you ever started an exercise routine and were determined that exercise was going to be a lifelong friend, only to find yourself 6 months, or a year later, looking back at that time and wondering what happened?  I teach a workshop on exercise behavior and motivation and one of the most critical components we discuss is how to avoid relapse. This is important, because we have to understand the obstacles that get in our way in order to minimize their impact.

It’s similar to driver’s education where we’re taught to turn into a skid and go with the resistance rather than overcorrect and make the situation worse. Temptations act as resistance to exercise, but if we turn into them as we do a skid, we can manage them before they sabotage our best efforts. The key is to identify situations that put us at risk and develop a contingency plan for action. Contingency plans ensure that we’re prepared even when our situation changes, and they help us prevent relapse.

What’s the difference between a lapse and a relapse?

Before we talk about relapse and how to avoid it, it's important to note the difference between a lapse and a relapse.

Lapse= a temporary glitch in your routine. You went on vacation for a week and you lapsed, deciding that the treadmill didn’t sound nearly as fun as a lounge chair by the beach.  The key is that a lapse is temporary.

Relapse= a return to old habits, the life you lead before exercise. A relapse is when you fall off the wagon completely, when the week turns into a month, and before long exercise is a distant memory.

Typically a relapse happens over the course of time, due to a chain of events that’s similar to a domino effect. It looks something like the following:

Relapse Effect:

  1. Exercise Obstacle= Angie goes on vacation for a week.
  2. No Plan= Unfortunately, she doesn’t plan ahead or think about the effect this vacation will have on her regular exercise routine.
  3. Short Lapse= Rather than hit the fitness room in the hotel, she hates treadmills; she decides that a week off is just what she needs. However, on Sunday night when Angie returns home she heads straight for the scale and doesn’t like what she sees.
  4. Toxic Thoughts= Angie is so upset by her weight gain and alleged mushy muscles that all she feels is despair and disappointment. She questions her ability to “get back to where she was,” so much so that she begins to wonder if it’s worth it. Maybe she should just give up.
  5. Relapse Begins= It’s week two and Angie has lost her motivation. She continues to allow toxic thoughts to pollute her mind and fails to consider that vacation weight is as temporary as the vacation itself. Her thoughts deplete her energy and by the end of week two she still hasn’t returned to her regular routine.
  6. Full Relapse= Angie’s thoughts send her into a tailspin of negativity and mild depression. Her weight gain has affected her confidence and she doesn’t feel comfortable in her own body. She is even less motivated to exercise and she has decided that this is just how it is; she’s not going to stick with it so why bother.

The reality is that even with the best of intentions, it’s not uncommon to start an exercise routine and slip back into old habits- finding more comfort on the couch than in an exercise class. While it may be common, however, it’s not inevitable and history doesn’t have to repeat itself. Knowledge is power and the key is to identify obstacles that get in our way so that we can deal with them effectively. All of us have situations that put us at risk: vacations, work travel, out of town guests, and holiday craziness to name a few. Research supports that potential relapses have a lesser effect if the individual anticipates them, sees them as a temporary bump in the road, and develops the proper skills for prevention (Dishman and Buckworth, 1997).

Check back next week for Part II, Preventing Relapse, and learn how to recognize situations that put you personally at risk, how to develop a contingency plan, and Six Steps for Prevention.

- Angie

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

 

By Collage Video | | Angie Miller, fitness, goals, story, stress, Weekly Blog, Wellness | 0 comments | Read more

Mother Daughter Aerial Workout

by Angie Miller

 
Me, in my first Aerial Silks class, wondering if I’ll ever be able to get back out of this position.
 
My youngest daughter showing me how it’s done.
  
My oldest daughter making it look easy on her first and only try.
 
Here I am trying to keep up with my oldest daughter. This was my second Aerial Silks class.
 
 
Me, bending and extending like never before.
 
 

My youngest daughter, who shows her dancer skills on this one.

Nothing brings me more pleasure than sharing what I love with those I love, and there are few things I love more than exercise- especially in groups. I’ve lead group fitness classes for nearly 30 years, but sharing that experience with my loved ones, namely my daughters, has always been a challenge. Schedule conflicts, different interests (they were both dancers), and then there’s that little thing we can’t deny - who wants to go workout with mom when it’s another place she’ll tell you what to do? This summer, though, I was determined to find an activity we could all do together, something new and unique. Neutral territory if you will, that would connect us through movement and take us out of our comfort zone. Aerial Silks, also known as Aerial Yoga, was the perfect answer for my former dancers, and for me because I wanted to challenge my body in an activity where I have no prior experience.

Aerial Silks is a blend of yoga and acrobatic type of movements and it has a dance and gymnastics feel, in that strength and flexibility are important. The class uses suspended fabric that you wrap around your body, allowing you to climb, go upside down, suspend in mid air, and go into various yoga-like positions. There were so many unexpected benefits from taking this class, everything from having sore arms (who doesn’t want better definition through their arms and shoulders), to an incredible sense of empowerment when I discovered that maybe I’m more flexible than I thought (thanks to the assistance of gravity). If you’re inspired to try a class, and I highly recommend it, here are three reasons I know you wont regret the experience.

Three Benefits of Aerial Silks:

  1. Total Body Workout. Aerial Silks is a total body workout that uses every muscle, (even ones you didn’t know you have), from head to toe. It’s an integrated, multi-joint, multi-muscle workout that strengthens, defines, and lengthens (think flexibility)! You learn how to properly distribute your weight, critical for climbing and balance, and you’ll strengthen your core.
  1. Emotionally Empowering. I’ve mentioned how empowering it feels to discover how flexible you are when gravity is on your side, but have I mentioned how awesome it is when you’re suspended in mid-air, executing movements you never thought possible? Best of all, nearly everyone looks graceful doing it, even those who are new and have no experience.
  1. Feels Great on Your Back. If you don’t have an inversion table, Aerial Silks might be the next best thing. Any time you hang upside down you give your spine the opportunity to lengthen. This is a huge benefit for everyone, especially if you sit a lot throughout the day. Nothing feels better than a workout that allows your spine to decompress.
I couldn’t have chosen a better workout for my daughters and me. It always feels incredible to share something you love with someone you love, and it feels even better when that something that makes you all stronger and more confident about your body.

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

 

Weightless Workout

by Angie Miller

Angie Miller

The Beauty of Bodyweight Training

As bodyweight workouts rise in popularity, I often get asked about their effectiveness and their ability to deliver results. Personally, I think bodyweight training is the foundation of all training. Not only do I love the freedom and flexibility of weightless workouts, no equipment, no fuss, I love what they teach us about our body. When it’s just us against gravity we learn how to create resistance, and how to target every muscle group effectively simply by changing our body position. Bodyweight training teaches us how to manage and distribute our body weight, how to stabilize and strengthen our core, and how to use our gluteals for power and support. This gives us better body intuition that carries over into everything we do, in the gym and at home. Most importantly, without the added dimension of dumbbells, weighted bars, and other training tools, we can focus on proper form and technique, and just like dancers we can learn to move with grace and precision.

 Here are of three of my favorite bodyweight exercises: All three exercises build upper body strength in your arms and shoulders, help you to stabilize and strengthen your core, improve your flexibility, and teach you to use your gluteals and legs for power and support.

 Downward Facing Dog:

            How to Do: Start in plank position with your body fully extended, hands directly below your shoulders, hips stable, and shoulders down and back. Engage your torso and lift your hips in the air, keeping your hands and feet in place so you stay long and extended.

            Tip: Think about distributing your bodyweight so that your shoulders and wrists don’t feel any extra pressure. Engage through your center as if you’re wearing a belt.  Lift your energy up through your spine and down the back of your legs, rooting into your heels.

            Tip: Be sure to keep your neck long to avoid your shoulders sinking into your neck.

 

 

  1. Side Plank:

            How to Do: Start from front plank, then open up into a side plank, extending one arm up toward the ceiling.

            Tip: Make sure that your support arm is directly below your shoulder. Be sure to keep your neck long and look up toward your extended arm. Stack your hips and shoulders, placing your body against an invisible wall behind you.

            Tip: You can modify this exercise by bending your bottom leg and placing your knee on the floor. This helps take pressure off of your shoulders and wrists.

 

  1. Tabletop:

            How to Do: Start with your buttocks, feet, and hands on the floor, with fingertips facing your hips, feet are hip distance apart. Gently lift your hips and try to flatten your torso, engaging your center, pulling your chest open, and drawing your shoulder blades together.

            Tip: Keep your head in line with your spine and don’t forget to breath. Really engage your gluteals here, using them for strength and support.

           Tip: Tabletop opens your chest and strengthens your back, gluteals, and hamstrings, all three areas that are often overlooked and undertrained. This is great for your posture!

 

I hope you enjoy bodyweight training as much as I do. Here’s to good health, strong muscles, and amazing posture!

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

 

Are You Ready for Change? Part II

by Angie Miller

Angie Miller
Are You Ready for Change? Part II
Read Part I Here!

Change is a chance for a new beginning, but change can be daunting because it means that we have to face the unknown. That said, if change is gradual and we approach it in a healthy, step-by-step fashion, we can readily accomplish our goals and set ourselves up for a lifetime of success.

The Transtheoretical Model is one such model that helps us approach change in a gradual manner. The model highlights the importance of planning. Additionally, it addresses the critical nature of mental and emotional preparedness as we work through the process of change. There are six stages in the model, but we don’t necessarily go through them in the same order. We may backtrack if the change is especially difficult. This model reinforces the type of effort and commitment required for lasting change, and helps us to recognize our potential.

Last week I shared the first four stages: Precontemplation, Contemplation, Preparation, and Action. This week I’m going to share the final two stages of change, how to avoid relapse, and common pitfalls that stand in the way of our success. Whether it’s exercise, healthy eating, or some other change you need to make in your life, check out these stages and get yourself ready for change.

Transtheoretical Model

  1. Maintenance- In this stage, a person is maintaining their exercise plan, continuing to see progress, and working toward a long-term commitment for exercise and healthy behavior. We enter the maintenance stage after we have successfully implemented and maintained our new behavior change for six months or longer without falling back into old habits. The maintenance stage requires diligence, hard work, and the discipline to avoid relapse.
  1. Termination- In the termination stage our new behavior, aka exercise plan has become habit. Exercise is now a part of routine and how we live, therefore relapse is no longer a risk and old temptations are not an issue.

When it comes to lasting change there’s always work to be done, but if we plan ahead and approach change gradually, we can mentally and emotionally prepare for the next step and accomplish goals that will last a lifetime. Before you plan for your next big change, check out these common pitfalls that often prevent us from reaching our goals. The key is to anticipate them and develop skills to manage them, therefore ultimately avoiding relapse.

5 Tips to Prevent Relapse:

  1. Expect & plan for difficult situations that put you at risk: schedule alternative activities while on vacation, or bring along an exercise band while traveling for work. Another idea is to put your workout clothes in the car so you’re not tempted to come after work and skip the gym.
  2. Stop “shoulding” yourself: replace “shoulds” with “wants” to maintain balance in your life. Shoulds put pressure on us and make us feel like we’re failing or not living up to our own expectations. Wants give us temporary relief and make us feel good. Instead of, “I should work out today, because I want to wear that dress this weekend.” How about, “I want to workout today, because I know I will feel so much better afterwards.”
  3. Use positive self-talk and imagery to avoid negative dialogue: The messages we send to ourselves are powerful! Our mind is the BOSS! “I am so proud I worked out today, despite how tired I am,” vs. “I don’t know why I bothered working out, I was tired and off my game.”
  4. Don’t let “time” be your excuse: The most frequent reason given for lack of exercise is time, but research supports that this is more a perception than reality. Making the time for exercise is key. A way to do that is to schedule our workouts the way we schedule our other activities like going to the dentist. Finding time always boils down to time management and priorities. A great way to make exercise a priority is to make it enjoyable, meaningful to you, and targeted to your needs and goals.
  5. View a temporary relapse as just that- temporary: It’s only catastrophic if the mind makes it so, and that only undermines confidence and willpower. We’re not a total failure if we didn’t exercise for a week. That week is gone, and the week ahead has yet to happen. Opportunity awaits and a new outlook is all it takes.

Best 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

 

1 2 3 7 Next »

Stay in Touch

Information

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

From Our Blog

  • Love Notes Blog by Jari Love Now Available!

    Love Notes Blog by Jari Love is now posted. Read it HERE. read more

  • New “Angie’s Corner” Blog Posted Today!

    Angie Miller's latest blog, "Resistance Band Workout: Total Body Circuit" is now available.You can find it HERE. read more

  • New “Angie’s Corner” Blog Posted Today!

    Angie Miller's latest blog, "Resistance Band Workout: Total Body Circuit " is now available.You can find it HERE. read more