Five Tips to Abolish Emotional Eating

by Angie Miller

I’m an emotional eater. Sometimes I use food to escape uncomfortable feelings. When I’m anxious, tired, frustrated, or wired, that tense feeling I get when I’m stressed and overwhelmed, I sometimes turn to food. Like any other unhealthy coping mechanism, it ultimately acts in direct opposition to my end goal and does nothing resolve the situation at hand. But like most other activities that we do in excess, from TV watching, to internet use, sleep, and work, the draw is the temporary escape from our uncomfortable feelings and the need to experience a sense of relief. While I speak, write, and educate about health and fitness and I live my life to stay true to that mission, I am a work in progress. Because I know I’m not alone, I’d like to share some things I’ve learned about emotional eating and learning to control the very thing that sabotages our efforts to feel better.

If stress, sadness, guilt, loneliness, or even anger sometimes drive you to eat when you’re not necessarily hungry, read on. Even if it’s not food, remember that it may be any activity done in excess. In the end it isn’t about the activity itself, but the underlying emotions that drive us to seek temporary escape.

1. Tap into your Triggers. Ultimately, before we try to manage something we need to have a better understanding of why we do it, when we do it, and what feelings and emotions are driving the behavior. (It helps me to see overeating as a behavior, because I know that I can change behavior, even if my emotions might need some work). After an “episode” of emotional eating, we need to reflect: Were we anxious, scared, depressed, tired, angry, or overwhelmed? The more aware we are aware of our triggers, the better we’re able to seek solutions.

2. Seek Solutions. Once you know your triggers, you can make a plan. If its fatigue that causes you to overeat, then time management may be in order so that sleep becomes a priority. If it’s that wired, tense feeling we get when we’re overwhelmed and anxious, maybe we need to walk away from the project at hand and take a five minute break or a short walk to clear our head and gather our thoughts. When we’re calm and centered we can come back. The key is to put a gap between the urge to eat and the act of eating itself. Whatever your triggers, write them down. Then write out solutions. You know your triggers better than anyone, and we’re all better at solving our own problems than we realize.

3. Exercise. It goes without saying what exercise does wonders for our mind and body. It gives us mental clarity, boosts our confidence, and helps us rebound after a setback. When stress is at its peak and were overwhelmed by life's demands, exercise may be our best tool to stabilize our emotions and prevent us from overeating.

4. 4. Get help if you need it. Admitting that we need help isn’t about relinquishing power, it’s about taking our power back. It’s using all of the tools we have to look and feel and our best. Professional help can give us outside perspective, a deeper understanding of our triggers, and healthier coping mechanisms that we can apply to all areas of our life.

5. Practice Self-Acceptance. If the need to “have it all together” was a requirement to be successful in life, I think we’d all fall short. Self-acceptance is the ability to accept that we have limitations. These are our personal challenges and they keep us humble. They remind us that we are all a work in progress. When we have a set-back and food becomes our crutch, it doesn’t mean anything other than the fact that we're human. The best part is, the next time our emotions are running high we have the opportunity to seek healthier alternatives.

Best to You in Health~

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Test Your Knowledge, Part II: The Real Truth About Resistance Training

by Angie Miller

Multi-joint exercises:

A. Train multiple joints and muscle groups at the same time

B. Are known as compound exercises

C. Both A and B

Multiple-joint exercises, also known as compound exercises, train multiple muscle groups and joints at the same time. The advantage of these exercises is that they are time efficient and they lead to great results. By performing 8-10 multi-joint exercises you can train most every muscle group, spend less time at the gym, and achieve positive changes in body composition. They are also functional, since movements that you perform in everyday life such as sitting and kneeling involve multiple muscles and joints. (C)

An example/s of a multi-joint exercise would be:

A. Squat

B. Chest Press

C. Lunge

D. All of the Above

All of these exercises are multi-joint exercises, along with an overhead press, leg press, and many more. (D)

3. Loss of muscle mass and strength with aging is called:

A. Muscle Wasting

B. Sarcopenia

C. Muscle Atrophy

Around age 30, men and women begin to lose muscle mass. Those who are inactive can lose as much as 3-5% per decade, but even those who are active will still lose some natural muscle mass. The best defense against Sarcopenia, age related muscle loss, is to perform resistance training exercises that increase muscle strength and endurance. Resistance training will significantly slow natural muscle loss. (B)

Which is an advantage of using machine weights over free weights?

A. Safe and less intimidating for beginners

B. Incorporates balance and movement patterns that resemble real life sport and activity

C. Allow your body to move past its natural range of motion

If resistance training is new to you, machines are a great place to start. They’re safe and less intimidating for beginners and they’re quick and easy to use. They also provide stability and support, and they guide you through proper range of motion. (A) See my blog titled, “MIX IT UP WITH MACHINES,” posted on January 19, 2015, for more information on this topic.

5. The acronym FITT stands for:

A. Fitness, Intensity, Training, Toning

B. Fast, Isolated, Timed, Training

C. Frequency, Intensity, Time, Type

The acronym FITT stands for Frequency, Intensity, Time, and Type. These factors help you determine how often (frequency), how hard (intensity), how long (time/duration), and what kind (type) of exercises you’ll perform to meet your goals. One factor affects the other; therefore an increase in intensity will generally require a decrease in duration. FITT principles and ACSM guidelines help you design safe, effective fitness programs to achieve the results you’re looking for. (C) See my Blog titled, “HOW DO I BUILD AN EXERCISE PROGRAM TO HELP ME ACCOMPLISH MY GOALS?” posted on July 21, 2014, for more information on designing a personalized fitness program.

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Three Surefire Ways to Sabotage Your Self Esteem

by Angie Miller

According to Merriam-Webster.com, self-esteem is defined as: a feeling of having respect for yourself and your abilities; a confidence and satisfaction in oneself. Our self-esteem is something that is cultivated over the years, a make-up of our personality, upbringing, and experiences. It’s an overall sense of being in control of our attitude and approach to life. That being said, a lot of us have adopted behaviors that sabotage our self-esteem and “let us off the hook.” Annoying behaviors that allow us to relinquish ownership and personal responsibility for what we say and how we behave. There are many, but if you really want to sabotage your self-esteem start with these three behaviors:

1. First and foremost: Make Excuses. Never own your behavior. Always blame someone or something else. While people with good self-esteem take ownership of their behavior and actions, people with low self-esteem blame those around them. When they don’t get a project completed on time they blame their boss for giving them too much work, rather than recognizing their proclivity for procrastination. Excuses abound in our society: “I don’t have time.” “I don’t have willpower.” “I’m too busy.” But the truth is, we all face obstacles and contend with triggers… people or situations that dare us to behave in inappropriate ways or say things we wish we wouldn’t have. The defining difference is that people with good self-esteem own their stuff. They don’t use excuses as opportunities to escape their demons. They use them as opportunities to face them head-on so they can grow and learn.

2. Second: Behave Like a Victim. Whenever something in your life goes wrong, ask yourself, “Why Me?” Then say things like, “I don't deserve this. How come everyone is against me?” People with good self-esteem don’t adopt a victim mentality. They do the best they can at all times, but they’re aware that even then things can go wrong and situations can change. People with good self-esteem spend their energy moving forward, rather than looking back. They focus on ways to deal with the situation or setback in a positive, productive manner. Their goal is to come out stronger and more resilient, using their experiences as building blocks for a better future.

3. Third: Seek Endless Approval from Others. You may not be part of the generation that posts a slew of selfies, seeking endless social media approval, but you might vie for attention in other not so subtle ways. “I feel so fat.” “My hair looks terrible today.” “I wish I was as smart as you.” Begging for someone to tell you that you’re not fat, you’re hair looks awesome, and you really are brilliant, can be annoying to those around you. It’s exhausting to be the owner of someone else’s self-esteem. The sooner you find ways to build yourself up rather than tear yourself down, the better you’ll feel. Best of all, others will invest trust and respect in your abilities. We don’t need to look outside of ourselves for approval. We need to seek approval from the inside, and use the support of our closest friends and family to help us through this journey.

Sabotaging our self-esteem is easier to do than we realize, and sometimes we adopt behaviors that act in opposition to our goals. Next time you’re tempted to make an excuse, act like a victim, or seek approval from others, remember that you’re the holder of your self-esteem. Good self-esteem starts with personal responsibility and a willingness to accept that we’re not perfect. As the saying goes, “We have to claim it to tame it.”

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Mix it Up with Machines

by Angie Miller

It’s that time of year when we’re inspired to dust off our fitness DVD’s and lace up our tennis shoes. With fresh goals in mind and a renewed sense of energy we’re prepared to get results. That being said, it’s also the perfect time of year to try something out of the ordinary. Something that will inspire us with the novelty of change and take us out of our comfort zone; which is the best place to be if we want to learn and grow. It happened to me recently and it inspired me to share what I learned with you. I was asked to research popular exercise machines that are available at most fitness clubs and even in homes. Being that I don’t use exercise machines as part of my normal routine, I was curious to see what today’s machines have to offer. After all, who am I to pass on the opportunity to challenge my brain and body differently? With my new project in mind, I headed to my local gym and picked out eight machines that would target most every major muscle group in a safe, effective manner. Here’s what I came up with:

I recommend doing the exercises circuit style. Start with the Elliptical, and then rotate through the other machines for three complete cycles. Before you begin, keep in mind that if machines aren’t a part of your normal routine they can be intimidating. But the good news is that today’s fitness machines are better than ever. With visuals and instructions they’re easy to use; and more so than 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

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.

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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.

It’s a new year, and with that comes new opportunity. If you’re looking for a fun, alternative workout, machines can’t be beat. They’re safe and effective, and they give you the results you’re looking for without all the guesswork. Remember: It’s not the workout so much as the effort you put into it. So today, go all in!

Best to You in 2015~

Sincerely,

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

10-Minute Toner for the Legs and Gluteal Muscles

by Angie Miller

This exercise video shows you how to do a short lunge series with an exercise band. Lunges are great for toning and strengthening the legs and the gluteal muscles, and with the added resistance of a band you’ll get great results. If you don’t have an exercise band you can do bodyweight lunges, or hold hand weights instead.

Here are a few safety tips:

1. Try to bend your front knee 90 degrees, and be sure to keep your knee behind your toes.

2. My general rule of thumb is that less is more. If lunges hurt your knees, or you’re trying to get mobility back after an injury, just lower and lift a few inches. The main goal is to keep the joints mobile and the muscles strong and active.

3. Be sure to perform the same number of reps on each side, and try to look in a mirror to make sure that you are maintaining good form throughout the exercise.

Lunges are multi-muscle, multi-joint exercises that keep the heart pumping. They strengthen and tone everything from the torso down. If you are looking for time-efficient exercises, they are some of the best.

Sneak in this short workout while you’re on break at work, or right before dinner. Remember that exercise is movement, and you don’t have to set aside a full hour, or even a half hour at a time. You can get in a few segments throughout the day, five or ten minutes each, and everything adds up to give you the results you’re looking for.

Best in Health,

Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Exercise and Weight Loss…. 5 Simple Steps to 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 is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

What Is Resiliency and Why is it Important?

by Angie Miller

Recently I watched the final episode of an old TV series, "Six Feet Under," and like most final episodes I felt like I was saying goodbye to old friends. I found myself emotionally spent, but also amazed and touched by the strength and resolve of the human spirit, something that series captured very well. Loss, hardship, personal setbacks, and even tragedy are a part of life, but those experiences don’t define us nearly as much as our ability to move forward. I teach a course in Stress Management, and the word I use is resiliency. It’s the latest buzzword in the world of stress management because it’s essential that we have, or learn this trait in order to navigate life successfully. Individuals who are resilient are able to rebound and get back on their feet no matter what comes their way. They meet life’s challenges head on, and they’re able to adapt to change. With resiliency comes the ability to be optimistic, flexible, and courageous. I tell my students that resilient people seem to have springs on their feet. When life knocks them down, they get right back up.

For some people, being resilient comes natural. They have characteristics that help them overcome adversity and no challenge seems too great. But even for those who don’t bounce back with ease, resiliency is a trait that can be learned. All of us can be taught skills that will make us more adaptable. Skills that will help us survive, and even thrive in the face of challenge. In his book, “Managing Stress,” Brian Luke Seaward talks about six characteristics that help a person become more resilient:

Resiliency is the cornerstone for living a healthy life. Each hardship gives us the opportunity to rebound, and to move forward with more experience and confidence than we had before.

~Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Why Women Need Weights - Part 2

by Angie Miller

For those who are wary of weights and addicted to cardio, I posted a blog last week about women and weight training. For me personally, I started exercising at a time when weight training wasn’t on most women’s radar. But after I discovered what it could do for my metabolism and how powerfully it could change the shape and definition of my body, I am passionate about educating women about the reality of resistance training. Here are two final questions to help shed some light.

Will strength training improve my bone health and why is that important?

One of the benefits of strength training is that it reduces our risk for osteoporosis, a condition that causes our bones to become weak or brittle and often leads to fractures, mainly of the hip, spine, and wrist. Breaking bones is serious stuff. According to the National Osteoporosis Foundation, 10 million Americans are estimated to have osteoporosis. 34 million more have low bone mass. And 24 percent of hip fracture patients’ age of 50 and over die in the year following their fracture. Often thought of as an older person’s disease, osteoporosis can strike at any age and it’s never too late or too early to take measures to keep your bones healthy and strong. Strength training exercises are one of the key methods of prevention against osteoporosis. According to a study published in the Journal of Strength and Conditioning Research: Weight training in young women helped develop greater bone mass. In postmenopausal women it helped slow down bone loss and delay fracture risk. In elderly women it helped to prevent falls due to improved strength and balance. Research supports that strength training will benefit your bones no matter when you start, but you’ll reap the most rewards if you start when you’re young and continue throughout your life.

Will strength training cause me to gain weight?

If I’ve managed to finally convince you of the merits of strength training, I hope you’ll dust off the dumbbells and put the scale away. If the scale is your measure of success against the battle of the bulge, you may initially find yourself disappointed. Muscle weighs more than fat, so you may not drop weight as fast. But what matters is that muscle is denser than fat, so it takes up less space. In other words, strength training changes the shape of your body. It positively affects your body composition, (your muscle to fat ratio), so you get leaner and your clothes fit better. That’s a far more powerful gauge than weight on a scale.

The bottom line on strength training is that it shapes and defines your body in a feminine, healthy way. The leaner, stronger, and more defined you are, the better you feel. Strength training is powerful tool toward long-term health bone health, proper weight management, and a fit, confident body.

~Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Why Women Need Weights

by Angie Miller

Are you cardio crazed, but refuse to go anywhere near a set of dumbbells? When you feel like you need to “drop those last few pounds,” do you automatically grab one of your exercise DVD’s that’s pure “fat burning” cardio? If you’re gun shy of getting big guns, from bicep curls of course, you’re not alone. For women, there’s still a lot of misconceptions about weight training and a general fear of getting bulky. To help shed some light, I've answered some common questions and misconceptions women have about weight training.

Isn’t cardio better than weight lifting when it comes to burning fat?

Many women feel that cardio workouts are the only answer to their fat burning dreams, but cardio isn't the only way to burn fat. Weight training can increase the amount of muscle in your body, which in turn will decrease your body fat percentage and improve your overall body composition. Furthermore, because muscle tissue is metabolically active even at rest, weight training will help you efficiently burn fat continuously throughout the day. Weight training also increases your lean body mass and has a positive effect on your resting metabolic rate. Bottom line, cardio isn't the only way to burn fat.

Cardio shreds calories, why should women spend time lifting weights?

A study in The Journal of Strength and Conditioning Research found that women who do an hour-long weight-training workout burn an average of 100 more calories in the 24 hours afterward compared to if they hadn’t lifted weights. If you strength train three times a week, that’s an extra 300 calories a week and 15,600 calories per year! And don’t be afraid to lift heavier weights. Studies show that women who lift heavier weight with less repetition can burn more energy and experience a greater metabolic boost after exercise.

Will lifting weights give me bulky muscles?

Weight training, while it shapes your body, defines your muscles, and gives you a lean physique, does not turn you into a woman of herculean proportions. If you’re afraid of getting bulky simply by participating in a regular weight training program you can put your fears to rest. Women do not produce as much testosterone as men, and testosterone is one of main hormones responsible for causing muscle hypertrophy/ larger muscles. That being said, because we’re all genetically predisposed to respond to exercise differently, the key is to understand your body and its unique response to weight training. You can then set realistic goals to achieve your desired results.

The bottom line on weight training:

Complementing cardio workouts with weight training will help us achieve healthier, more satisfying results. We become leaner, stronger, and more confident. Remember that a well-rounded workout routine, like a well-rounded lifestyle, is the key to long-term health.

Continue to read part 2 here!

~Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Why Everyone Should Swing...

by Angie Miller

…a kettlebell of course.

When it comes to time efficient workouts that deliver results, kettlebells can’t be beat. Kettlebells are a great cardiovascular and strength training workout that target your core and improve your balance and flexibility. They’re one of the most versatile, effective training tools for all over body conditioning.

How is kettlebell training different from regular strength training?

In kettlebell training you don’t isolate specific muscles. Instead you concentrate on movement patterns that incorporate the whole body. These types of movement patterns recruit more muscles and help you burn calories more efficiently. They’re functional, so they transfer to real life. Think about: removing luggage from a moving carousel, a dog pulling on a leash, holding the hand of a running child, and swinging grocery bags.

Another unique feature of the kettlebell is that the weight is offset from the handle, so it fluctuates throughout movement. This creates momentum, and it requires the stabilizing muscles of the core to control the momentum and manage the bell throughout the movement. This strengthens the entire torso, and it’s why kettlebells help us redistribute our weight and lose inches around our middle.

How safe is Kettlebell Training?
Kettlebell training, with proper instruction, is a safe, multifaceted way to train your entire body. In my Kettlebell Bootcamp DVD, I include a tutorial that breaks down some of the more common kettlebell exercises. Remember that practice is the mother of skill. With practice, we can improve our form and technique, as well as the overall condition of our body.

Order Angie's Kettlebell Bootcamp Here:

Best in Health

Check back next week for more fitness tips and information, and feel free to reach out with any questions.

~Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com