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

Bedroom Body™ Total Body Circuit Workout

by Angie Miller

Body confidence comes from knowing, trusting, and understanding your body and its true potential. Body confidence goes deeper than that which the eye can see, it touches your heart and gets to the core of how you carry and represent yourself to the world. It helps you to not only accept, but also embrace your body and all that it is capable of achieving. Best of all, body confidence transfers into everyday life and a little confidence goes a long way. Confidence gives you moxie and helps you go after your goals. It allows you to set standards that help you live an empowered life. The key is to keep your body moving and keep challenging any self-imposed limits!

Circuit Workout

This circuit workout challenges your heart and keeps your brain and body active. Each of the eight exercises is a compound, multi-joint exercise that recruits multiple muscle groups, burns calories more efficiently, and gives you a time efficient, total body workout.

Complete all eight exercises just as they’re listed, then start again and go through the circuit three times for an amazing, full body challenge.

• Exercise #1: Kettlebell Swings

• Exercise #2: Kettlebell Cleans

• Exercise #3: Kettlebell Rows

• Exercise #4: Alternating Reverse Lunges

• Exercise #5: Squats

• Exercise #6: Power Squats

• Exercise #7: Push Ups

• Exercise #8: Glute Extensions (Also known as Hip Thrust & Glute Bridge)

OWN BEDROOM BODY HERE!!!

Best in Health~

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

How to Live a Stress Free Life

by Angie Miller

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

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

by Angie Miller

- Hall of Fame baseball legend Yogi Berra

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

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

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

Six Step Guide to Goal Setting Success

1. Set SMART Goals:

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

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

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

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

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

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

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

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

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

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

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

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

3. Record Your Goals:

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

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

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

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

Time= record the amount of time you worked out

Type= record the type of exercise you did

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

5. Know Your Barriers: We all have obstacles that get in the way: I’m too tired, I don’t have enough time, my job is demanding. Write out your barriers, those things that pull you away and challenge your motivation. Then write out ways you will overcome those barriers. We all have barriers, but if we plan ahead and strategize how we’re going to deal with them that’s more than half the battle.

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

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

- Angie

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

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

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

Check Out this Smart Way to Get “FITT” and Feel Fabulous

by Angie Miller

What if I don’t want to hire a trainer, but I want to design a safe, effective program that will give me results?

Check Out this Smart Way to Get “FITT” and Feel Fabulous

There’s a multitude of reasons people hire a personal trainer: motivation, someone to push them, someone to keep them accountable, and most importantly, someone to design a safe, effective program that will get them fit and give them results. That said, not everyone wants to spend money on a trainer, or pay someone to yell at them to work harder, (in a good way of course). The good news is there are alternatives. FITT principles are principles that trainers and fitness professionals follow when designing programs, and you can follow them too. They help you maximize your potential and accomplish your goals.

FITT is an acronym for frequency, intensity, time, and type. Each variable is a critical component when designing a safe, effective exercise program. Fit principles are based off of guidelines from the American College of Sports Medicine (ACSM). You can follow FITT Principles to put together a weekly routine using your favorite exercise DVD’s. The key is to make sure that you’re designing your workouts to maximize your cardiovascular, strength, and flexibility goals, and that you’re following proper guidelines for frequency, intensity, and duration. Here are the principles to get you started:

Frequency- refers to how often you work out, or the number of days per week that you exercise. Frequency depends on your fitness level, your goals, and what type of training you’re doing, whether it’s cardio, strength, or flexibility.

ACSM guidelines recommend the following:

Cardiorespiratory Training: 3- 5 days per week; 3 days a week for vigorous intensity, or 5 days a week for moderate intensity

Strength Training: 2-3 days per week (beginner), 3-4 (intermediate), 4-7 (advanced)

Flexibility Training: 2-3 days per week minimum

(See ACSM guidelines for more specifics)

Intensity- refers to how hard you’re working.

Cardio: Intensity is best measured using your heart rate or rate of perceived exertion.  The Heart Rate Reserve Method (HRR) is a more accurate way to measure your energy expenditure during exercise and help you determine your training zone.

Strength Training: Intensity is measured according to the amount of resistance you use, usually expressed as a percentage of your one rep maximum (1-RM), the maximum load you can lift one time. As a general rule, intensity should be about 60-80% of your maximum load. This generally translates to: 8-10 exercises, targeting all muscle groups, 2-4 sets of each exercise, and 8-12 repetitions.

Time- is the length, or duration of your exercise session. The amount of time you spend exercising will depend on your goals, your fitness level, and the type of training you’re doing. Know that a change in one variable will have an effect on the others, therefore if you increase your intensity chances are you’ll need to decrease the duration of your workout.

Type- Type refers to your choice of activity, whether it’s cardio, strength, or flexibility, and all of the options therein. Different activities are recommended for different results and the choice of activity depends on your goals, fitness level, and your personal preference. 

By manipulating the variables according to your goals you can achieve the results you want, safely and effectively. Having a plan is key to your success. Decide what your goals are for the week, and plan your workouts accordingly. Most importantly, follow the FITT principles, and vary your weekly routine to include cardio, strength, and flexibility work to get maximum results.

Happy Monday!

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

Want to Chisel Your Middle?

by Angie Miller

Try these Core Crushers on the Ball

Last week I shared two stability ball exercises, wall squats and push-ups (visit blog here). Now you’re ready for some new challenges. The benefit of stability balls is that they’re efficient and fun! They offer controlled instability, meaning that they are unstable, but you can safely control them within the training environment. The instability forces you to use all of your resources, your core and postural muscles to stay balanced on the ball and your body on alert, physically and mentally.

Today’s exercises are a little more complex, but with proper modifications everyone can do them. One is a Ball Bass, and the other is a Ball Pike. Each video is less than two minutes. Spend ten minutes a day and you’ll be amazed what a difference it can make. Be prepared to improve your posture and balance, and move in a purposeful manner. Add the exercises from last week, and you’ll have a short twenty-minute workout you can put together or mix and match to make your own.

Ball Pass

The Ball Pass using the stability ball is a fun, dynamic exercise to train the core.

2-3 sets of 8-12 reps will keep your center strong and your workout interesting.

How to Do: Lay on the floor with the ball between your feet. Exhale as you flex forward from and grab the ball with your hands, inhale as you extend long through your torso and raise the ball above your head. Exhale as you flex forward and return the ball between your feet, inhale as you extend long again. Keep repeating this pattern.

Safety Tips: Be sure to keep your center strong and your head in line with your spine. Avoid rounding your shoulders. Use your breath as your guide.

Ball Pikes

Stability Ball Pikes are a great way to train your core while challenging your balance. The exercise is interesting and fun. I offer a modification, so be sure to start with that then work your way up. Try to do 5-8 ball pikes, then rest and go for a second set.

How to do: Kneel next to the ball and walk out so the ball is under your feet and your hands are directly below your chest, or a little wider than shoulder distance for extra support. Keep your center strong, engaging your abdominals and lower back. Inhale, and then exhale as you lift your hips and raise your bottom toward the ceiling into an inverted V position. Inhale back to center and repeat.

Safety Tips: When you come back to center, be sure to secure your abdominals and lower back so you don’t let your hips drop and your back sway.

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