Angie's Corner

Are You Ready for Change? Part II

by Angie Miller

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

5. 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.

6. 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

Are You Ready for Change?

by Angie Miller

Have you ever found yourself making excuses or searching for reasons to hold on to a person or situation that you know isn’t in your best interests, yet you can’t seem to find the courage to change? As the saying goes, “Better the devil you know than the devil you don’t.” Meaning that often we choose to deal with the familiar even when the familiar isn’t ideal, as opposed to facing the unknown. Frankly it’s why so many people get stuck, in unhealthy relationships, jobs, and even unhealthy lifestyle decisions- smoking, sleep deprivation, overeating, or lack of exercise. Maybe in the past we’ve tried to change, but somehow we revert back to old patterns. Maybe we see the need for change, but we have no idea where to begin. Or maybe we don’t have what I call a driver and change isn’t even in our radar. To me a driver is something that motivates us to change, something that is making us uncomfortable enough to override our fear of the unknown.

Research supports that for lasting change to take place we have to go through a series of stages. These stages help us approach change gradually, thus preparing our mind and emotions and setting us up for success. The Transtheoretical Model is one such model of change. The Transtheoretical Model assesses our readiness for change and helps provide us with strategies to adopt new behaviors. There are six stages in the model, but we don’t necessarily go through them in a step-by-step fashion. For instance, we might backtrack if the change is especially difficult. The model reinforces the type of effort and commitment required for lasting change. Whether it’s exercise, healthy eating, or some other change you need to make in your life, check out these stages and see if you are ready for change.

Transtheoretical Model

1. Precontemplation- In the precontemplation stage a person has no intention of changing. Maybe they’ve tried in the past and given up, maybe they’re in denial, or maybe they’re completely unaware they have a problem. In terms of exercise, a person in this stage is saying, “Exercise, what is exercise and why would I want to do that?”

2. Contemplation- In the contemplation stage a person recognizes that they have a problem and they start to consider the need to change, but it’s not immediate. A person can stay in the contemplation stage for months or even years. After all, old habits die hard. In terms of exercise someone in this stage might say, “I really should exercise. My jeans are starting to get tight and my doctor says it would help me lose weight. Maybe I will someday.”

3. Preparation- A person in the preparation stage is much closer to taking action. Rather than just thinking about change, someone in this stage is starting to develop a plan and identify what he or she can do to get started. In terms of exercise a person in this stage might say, “Next week I’m going to hire a trainer and start exercising two days a week.”

4. Action- This is the execution stage where thoughts turn to action. A person in this stage has hired the trainer and started their exercise plan. This is an exciting stage, but there can be a downside. If we jump into the action stage before working through the other stages our likelihood of success decreases. Without preparation and realistic goals our exercise routine is typically abandoned long before it becomes a lifestyle; thus why the earlier stages are important.

Action, when it’s well planned and executed, is where we start to see results. When it comes to lasting change, however, there’s more work to be done. Next week I’ll share the final two stages for successful behavior change, and how to avoid relapse and common pitfalls that stand in the way of our success.

Read Part II Here

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

Girl Power II

by Angie Miller

5 Reasons You Need A Girls Getaway Part II

Here’s a link to Part I

Nothing parallels the power of female connection and few things soothe the soul more than a girls’ getaway. Women for me have always been a source of comfort, security, and unconditional love, and it’s because of their profound support that strong female connections have become my life support. It’s also the reason I foster my friendships and find ways to make girls getaways not a luxury, but a necessity.

I’ve had two girls’ getaways in the past few months. The key I’ve decided is to be flexible in your standards of how you define a getaway, and to be spontaneous in taking what you can get when the opportunity arises.

 Here’s five lessons I learned from my girls’ getaways, and why I think you should grab your girlfriend/s and go, as soon as possible:

1. You’re not alone. Nothing is more validating or comforting than knowing that your girlfriends share similar thoughts, experiences, worries, and doubts, about parenting, relationships, ageing, careers, you name it. What we reinforce in one another is what female connections and true friends are so good at offering- love and companionship, and a gentle reminder that we’re all doing the best we can and thankfully we’re not alone. We have the support and validation of friends who only want the best for us, who have our back, and who are there when we need them the most.
   

Me with my college girlfriends- Nancy and Michelle- in Cancun, Mexico

2. Time may pass, but connections are never lost. Before we met in Mexico, my two college girlfriends and I hadn’t all been together for a girls’ weekend since 2009. Since that time we have navigated our way through life situations that have forever changed our perspective, yet we discovered that we’re still the same girls we were in college- young at heart and happy to share new adventures. We seemed to pick up where we left off, and with shared history and a connection that has stood the test of time, we accepted our common, yet unique struggles with an empathetic ear and an open heart.

3. Wine, chocolate, and fine dining- in abundance. Does fine dining include beach drinks and outdoor restaurants where bathing suits are the dress code? We thought so. Mix that in with a good meal or two, great dessert, and some Mexican beer, and/or margaritas, and it’s amazing the laughter and direction of the conversation. Better yet, no one’s judging if you go back for another round, or decide that one dessert isn’t enough.

4. There is always someone who wants to give you a massage-for a price. I’ve had few girls’ getaways where I couldn’t justify the need for a massage, facial, or both. Not only do you get a special treatment, you also get to share it with special people. Not to mention, you get invited into that quiet little room where there’s unlimited dried fruit and every tea imaginable at your disposal. Afterwards you and your besties can bask in your luxurious robes and cute little slippers. With all the toxins removed from your body you’re able to look at life through a different lens- one that feels a little less overwhelming when your muscles feel like Jell-O.
   

Who doesn’t feel more relaxed with blue skies and a beach?

5. There’s no need to hold back- it’s a judgment free zone. I consider myself a fairly private person. I often hold on to things, maybe more than I should. I need internal processing time if you will, before I can talk about the “big stuff.” Well something about girlfriends, a beach, some margaritas, have I mentioned those, and spa treatments, seems to act like truth serum to the soul. I found myself spilling it, and I came home five pounds lighter as a result, (okay not really, but five pounds lighter in the burdens I had been carrying). Here’s what I’ve discovered about baring your soul on girls weekends: If your teenager is making you question your parenting skills, you’ve discovered that your extended family might be crazy after all, you’re questioning your career choice, life choices, you name it, you’re not alone. Everyone on some level has been there, and sometimes it takes girls getting away, where they feel safe and supported, before they can open their heart and lay out their worries and doubts, all to be picked up by you and your friends so the burdens can be shared. When the words come out of your mouth and the faces around you show support and understanding, when you relay stories and situations and you feel validated knowing that you’re not crazy after all, then you know you’re in the right place with the right people.

Remember, we can love our kids, spouse, significant other, and jobs to pieces, but our girlfriends get us and that’s why getting away with them is pivotal to our health. It doesn’t have to be a weekend in Mexico. You can grab your girlfriend next door and spend a day shopping and an evening out for pizza. Either way, it’s amazing what girlfriends, laughter, and connection can do for our perspective and our attitude, something everyone around us can appreciate long after the party is over.

I’d say I look pretty relaxed, beach hair and all.

Here’s to Girl Power!

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

Girl Power

by Angie Miller

5 Reasons You Need A Girls Getaway

Nothing parallels the power of female connection and few things soothe the soul more than a girls’ getaway. Women for me have always been a source of comfort, security, and unconditional love. I grew up in a female only household- four sisters and my mom, and my husband and I raised two daughters. I also have girlfriends throughout the world, thanks to multiple moves and plentiful work travel over the years. These women are sustenance to my soul. I count on them to be there when the tears won’t stop flowing or my heart feels like it may never be whole again. They are also the first ones I text to share a random “girls only” story that I know will make them laugh; or maybe an “I need to vent” story that I know will be returned with just the right amount of validation. It’s because of their profound support that strong female connections have become my life support, and it’s also the reason I foster my friendships and find ways to make girls getaways not a luxury, but a necessity.

I’ve had two girls’ getaways in the past few months. The key I’ve decided is to be flexible in your standards of how you define a getaway, and to be spontaneous in taking what you can get when the opportunity arises.

Getaway #1: A few months ago I was scheduled to lead a professional training in New York and I had planned to leave a day early, something I often do so I can enjoy the city and spend time with local friends. Though it may be work related, travel to a different city is one of the best times to catch up with someone who lives in the area, or to have someone join you who can share in your adventure. The day before l left I called my friend April in Philadelphia and asked her to join me. It was spur of the moment, but I knew she was going through a difficult situation and I swooned her with thoughts of wine, girl talk, shopping, and a weekend in New York City. It worked. The very next night we were hugging in the hotel lobby, laughing, and picking up where we left off, (I don’t remember how long it had been since we had last seen one another). The following day we met another friend of mine, Nancy, from Long Island, a single mom with limited time to spare, but a smart mom who knows how much her sanity depends on getting a break once in awhile. My two friends had never met, but you wouldn’t have known that based on the laughter and easy conversation. The three of us only had a couple of hours together, but it was time well spent and those moments are precious whenever you can get them. The rest of the weekend with April was a mixture of wine, laughter, sightseeing, and work, but I can’t think of a better way to enjoy my work than to share my travels with women who make my world a better place.

 Nancy, April, and Me at New York’s Battery Park

What’s not to love about New York?

Getaway #2: Picture three college friends, living in three different cities, 7 kids and three husbands between us. One just lost her father, the other just helped her parents move into an assisted living facility as her father’s health is declining, and I lost my mom nearly three years ago after caring for her through her battle with dementia. I also sent my baby off to college this year and found my recent empty nest status not all it’s cracked up to be. Lets just say that when I proposed a girls getaway it didn’t take a lot of convincing to get my girlfriends on board. Once we picked a date, I performed a power search through Google flights and it seemed that a weekend in Mexico was in the cards: Affordable, quick flight, sunshine, and the number one criteria- a beach. Okay, maybe it was the margaritas

.

My college girlfriends- Nancy, Michelle, and Me- at our resort in Cancun, Mexico

Can you imagine waking up to this type of serenity everyday?

Both of these getaways provided much needed connection and support and filled me with a renewed sense of belonging. The reality is that we can love our kids, spouse, significant other, and jobs to pieces, but our girlfriends just get us, and that’s why getting away with them is pivotal to our health. It doesn’t have to be a weekend in Mexico. It can be a work trip where you call up a local friend and meet for lunch, or a business trip where you invite a friend to come along. If all else you can grab a friend and spend a day at a local spa. No matter how you make it work, it’s amazing what girlfriends, laughter, and connection can do to lift our spirits and give us perspective; something everyone around us can appreciate long after the party is over.

Next week, check back for Part II of Girl Power~ 5 Reasons You Need A Girls Getaway. I’ll share five reasons why I think you should grab your girlfriend/s and go, as soon as possible.

Here’s to Girl Power!

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

Total Body Machine Makeover Part II

by Angie Miller

 Here's Part I of Total Body Machine Makeover

 Station Five: Biceps Machine
You’ve targeted the large muscles of the back, chest, and shoulders. Now it’s time for single joint exercises that target the biceps.
Tip: Perform 16 reps of a bilateral (two arm) biceps curl, or 8 reps each of single arm biceps curl.

Station Six: Triceps Extension Machine

Say goodbye to bye-bye arms. Triceps are stubborn and hard to work, and that’s all the more reason to make sure you don’t leave the gym without a triceps challenge that will make you proud to show off lean, sculpted arms.

Tip: Perform 16 reps of a bilateral (two arm) triceps extension, or 8 reps each of single arm extension.

Station Seven: Glute Machine

Your glutes are your powerhouse. They improve your posture and assist you in everything you do. They’re also your back’s best friend, giving it the stability and support it needs.

Tip: Perform 16 reps with both legs, or 8 reps on each side.

Station Eight: Abdominal Machine

You’ve worked the back end, now it’s time to target the front. An abdominal machine will keep you safe and stable, giving you the six-pack of your dreams while keeping your alignment secure.

Spring renews our energy and inspires us to seek new challenges. If you’re looking for a fun, alternative workout, machines can’t be beat. They’re safe and effective and they give you great results!

Happy Monday!

~ 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

Total Body Machine Makeover

by Angie Miller

Sunshine, warm weather, and longer days have finally arrived, and with that come fresh goals and a renewed sense of energy. It’s the perfect time of year to take on a new challenge and shape our muscles to show them off for spring. Here’s a circuit workout sure to stave off boredom and deliver results. Whether you’re new to strength training or an old pro, mixing it up with machines is a great way to keep your body challenged.

Circuit Workout: start with the Elliptical and rotate through the machines for three complete cycles:

1. Elliptical Machine for a warm-up and cardio.
2. Rowing machine for the large muscles of the back.
3. Shoulder machine.
4. Chest machine for the pectoral muscles.
5. Biceps machine.
6. Triceps machine.
7. Glute machine for a strong, powerful gluteal muscles.
8. Abdominal machine.

Before you begin, keep in mind that if machines aren’t a part of your normal routine they can be intimidating. The good news is that today’s fitness machines are better than ever. With visuals and instructions they’re easy to use. Unlike free weights, body bars, and exercise bands, they provide stability throughout the exercise. They also guide your movement patterns, helping to keep your range of motion safe and effective and reducing your risk of injury.

Station One: Elliptical Machine

Start out with elliptical training for an active, full body workout. For a safe, proper warm up, stay on the elliptical for 10 minutes. If you have more time, increase the resistance or speed and add 10 more minutes for a quick cardio blast. 

Tip: Watch your foot placement on the elliptical. For smaller women it may be best to step to the inside of the pedal for the narrowest, most comfortable stance. Use your arms to get a full body workout and to better engage your core

Station Two: Rowing Machine

Now that you’re warmed up and ready to go, start with the large muscles of the back and challenge them with a machine that is fun, functional, and easy to use. Rowing machines are incredibly versatile. They strengthen your back muscles as well as your arms, legs, and core.

Tip: Depending on your fitness level, your initial rowing time may vary anywhere from five to ten minutes. Increase the time or level intensity as you feel stronger and your body feels ready for an additional challenge.

Station Three: Shoulder Machine

Next up, it’s time to train the upper body with a cable machine that trains your shoulders and arms while engaging your core for improved strength.

Tip: For added stability and support, perform a one-arm shoulder press in a seated position. Once you have that mastered try adding a two-arm press. When you’re ready for the next level perform the exercises standing.

Tip: Perform 16 reps of a bilateral (two arm shoulder press), or 8 reps each of a single arm shoulder press. 

Station Four: Chest Machine

A total body circuit wouldn’t be complete without a chest workout that also targets the arms and front of the shoulders. For versatility and best results, perform both a chest press and a chest fly to target all of the surrounding muscles.

Tip: Perform 16 reps of a chest fly and 16 reps of a chest press

Here's Part II of Total Body Machine Makeover

- 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 Life Throws You Lemons, Make Lemonade

by Angie Miller

Five Ways to Deal with Adversity

One thing we can always count on is that life is unpredictable. Our circumstances often change unexpectedly and our coping skills are put to the test. Resilience, the ability to recover from adversity, trauma, or hardship, is a trait that gives us the ability to “bounce back.” For many of us, being resilient doesn’t come naturally. We resist change, and dislike situations that have potential to disrupt our lives; but reality is that we all face adversity. Divorce, job loss, moving, illness, and other hardships require strong coping skills and effective strategies to move forward in a positive direction. Whether you’re naturally resilient or you strive for predictability, the following five strategies were designed to help you cope effectively with life’s challenges.

1. Establish or maintain a healthy support system. Establishing a supportive community that includes family and friends is pivotal, especially when times are uncertain. Connecting with people you trust gives you a safe place to be heard and express your fears and concerns. Having them by your side will foster the sense of security you need to get through difficult times.
2. Allow opportunity for growth. No matter how difficult or tragic a situation, time has the power to heal. With time we gain clarity and perspective and soon discover that even the most unfortunate situations lead to self-discovery. Hardships help us grow in unexpected ways and through them we’re able to appreciate what is good and true in our lives.
3. Accept change as a natural part of life. Despite our best intentions and best-laid plans, life is unpredictable. The more we accept this, the healthier our attitude and ability to adjust. Ultimately the more flexible we become, and therefore more capable of growing and evolving to meet life’s demands.
4. Respond with action. As tempting as it is to crawl under the covers when adversity strikes, taking action and being able to face the situation will empower you. After the first step, every step gets a little easier. Pretending that problems will go away or detaching yourself emotionally will only prolong the inevitable; at some point you will have to deal with the situation.
5. Nurture your mind, body, and spirit through exercise. Exercise acts as a natural drug and increases serotonin levels in much the same way that Prozac does. Increased serotonin levels elevate your mood and give you a natural mental boost. Exercise reduces anxiety, stabilizes your emotions, and helps free you from disabling thoughts. When stress is at its peak and emotions are heightened, exercise is your best defense.

Best to you in good health, lots of laughter, and loving relationships

- 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 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