Angie's Corner

How to Be Healthy During the Holidays

by Angie Miller

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

Four S Words to Help You Stay Healthy During the Holidays

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

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

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

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

Happy Thanksgiving, Everyone!

Best in Health and Many Hugs~

Angie

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

When Was The Last Time?

by Angie Miller

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

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

 Three Questions for Monday Motivation:

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

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

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

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

Best to you in Health~
Angie

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

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

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

Flexible Mind, Flexible Body

by Angie Miller

I see it all the time… It's the end of class, and just as I'm ready to finish with what I think is the best part of the workout, the ending stretch sequence, there's a few individuals who hustle out of the room as if those final 3-5 minutes are critical to their day. Maybe once in awhile that's true, but before you decide to skip the stretch at the end of your next workout, I think it's important to weigh the benefits of a 5 minute head start on errands, dinner, or whatever it may be, vs. the benefits of 5 minutes of proper stretching.

Know this… skipping the ending stretch after you've just sweated to your favorite exercise DVD, taken a run, or even a long walk, can cause muscle imbalances that result in injury, less effective movement patterns, and in my opinion a less productive workout overall. Just as a flexible mindset can help up to embrace concepts and ideas that are outside of our usual way of thinking, a flexible body can help us to embrace exercises and activities we might not otherwise be able to perform.

So the next time you're tempted to skimp on your stretch, here are three reasons to remain flexible:

1. Stretching improves mobility:

Your joints allow you to move. Whether it's reaching down to pick up your baby, or racing around your neighborhood on your morning jog, stretching helps you to maintain joint mobility. If your range of motion is limited because you have tight muscles, this will affect your workouts and your everyday movements.

2. Stretching improves posture and balance:

Stretching can help you maintain a good balance of muscle strength and muscle flexibility, which is important for proper posture and alignment. A common imbalance for many of us is tight hip flexors, (front of the hips), from sitting down much of the day. This tightness can cause your lower back to sway as your pelvis is pulled forward. Any imbalance like this alters your posture and affects the quality of your movement, which can have a negative impact on your balance. The goal is to be able to move freely in your daily activity and to have proper range of motion as you exercise. Stretching will keep your joints mobile and improve your overall posture and body alignment.

3. Stretching helps relax your muscles and relieve your stress:

After sitting at a desk in front of a computer all day, or sitting at an event for an extended period of time, doesn’t it feel amazing to stand up and stretch? When we sit in one position for too long, or work the same muscles over and over again, aka repetitive movement, our muscles get tight and knotted. Stress also has an impact, as it causes more tension throughout our body. Stretching can help counterbalance the stiffness and tension by increasing blood flow to the affected muscles and stimulating the nervous system to decrease stress hormones. All of this results in a calmer, more relaxed physical state.

When it comes to stretching, the term “use it or lose it” really does apply. Good body mechanics, improved range of motion, healthy posture and alignment, and better balance all result from proper stretching and flexibility.

Here’s to stretching your limits~

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

Banana Raspberry Smoothie with Whey Protein

by Angie Miller

Smoothies are like ice cream, they taste great, go down easy, and after a workout there’s nothing that cools you off more. Unlike ice cream, however, smoothies are low in calories, high in protein, and they’re a great post-exercise meal replacement.

What's the best smoothie after exercise?

How about a Banana Raspberry Smoothie with Whey Protein? Full of essential nutrients, this smoothie is sweet, pink, and powerful. Not to mention, it’s a great way to help you recover after a tough workout and it’s quick and easy to make.

When it comes to smoothies, it’s safe to say that I’m experimental. I have never been one to follow recipes, and I love to see what I can come up with by mixing some of my favorite ingredients. I’m sharing this smoothie with you because it’s not only my favorite, it passed the ultimate test when I discovered that my husband and daughters enjoyed it as much as me. Having tasted some of my not so famous creations, they were as excited as I was when I came up with a smoothie that has all the health benefits, but still satisfies our sweet tooth. Check out my recipe and let me know what you think:

Banana Raspberry Smoothie with Whey Protein

• 1 cup of ice cubes
• ½ cup unsweetened vanilla almond milk
• ¾ cup fresh raspberries
• 1 large banana
• 1 to 2 scoops of whey protein powder
• Optional: ½ tsp. of honey or agave syrup

Here’s a picture of the ingredients I use:

Disclaimer: Please note that I’m not sponsored by these brands, nor am I promoting them for any purposes. I recommend that you use brands that fit your budget, needs, and taste buds.

Why drink a smoothie after a workout?

While power bars are quick and easy to grab, liquid replacement drinks, aka smoothies, come with added benefits. They pack a powerful punch after exercise, and they give your body what it needs, when it needs it the most. I cover post exercise meal replacement in my Collage Video blog, titled, “What’s the Best Way to Refuel After Exercise?”

Here are a few highlights to give you a refresher:

Cheers to summer smoothies and lots of sunshine!

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