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

Eight Fun Facts About Diet & Exercise

by Angie Miller

Did you know?

Eight Fun Facts About Diet & Exercise

1. Did you know that 3,500 calories equals approximately 1 pound (0.45 kilogram) of fat? That means you need to burn 3,500 calories more than you take in to lose 1 pound. If you cut 500 calories from your typical diet each day you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
2. Did you know that only doing crunches will not get rid of belly fat? Unfortunately we can’t spot reduce. The best way to target abdominal fat is to reduce your overall body fat, which means plenty of cardio, combined with strength training. Stick to it, because oftentimes the first place you gain weight is the last place you lose it. 
3. Did you know that eating after 8 doesn’t necessarily mean you’ll gain weight? The fact is: what you eat, how much you eat, and how much physical activity you do determines whether you gain or lose weight. Morning noon or night, when you eat too much your body stores excess calories as fat.
4. Did you know that exercise could help reduce anxiety? Exercise provides distraction, reduces muscle tension, improves resilience, builds brain resources, and sets you free from disabling thoughts and emotions. Exercise frees your mind and helps you take action. 
5. Did you know that effective goal setting is still one of the most proven methods for losing weight and breaking exercise plateaus? Exercise alleviates the ambiguity of “doing your best” or “trying your hardest.” Specific, challenging goals lead to better performance and more commitment. 
6. Did you know that boosting your calorie IQ is one of the most effective ways to control your weight? Tracking your food and drink consumption, using pen and paper or one of the many online tools, is one of the most successful, proven methods for keeping weight off. You’ll be amazed at how much you’ll learn and how easy it is.  Before long you’ll be a calorie connoisseur. 
7. Did you know that if you’re trying to lose weight, the three most helpful sections of the food label are right at the top: Serving size, servings per container, and calories per serving? Read the label and be careful. If there are two servings and you eat both, unfortunately you double the calories, double the fat, and double the trouble.
8. Did you know that we are all motivated to exercise and stay healthy for different reasons? It’s also important to recognize that our motivations may change over time. Being clear about your motivations and embracing the types of exercise that you enjoy and make you feel successful are key factors toward adherence.

- Angie

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

When Life Throws You Lemons, Make Lemonade

by Angie Miller

Five Ways to Deal with Adversity

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

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

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

- Angie

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

Learning to Love Yourself~ An Ode to Valentine’s Day

by Angie Miller

“To love others you must first love yourself.” Leo Buscaglia

A reflection on love:

In Eastern philosophy, self-love is thought to be the cornerstone of inner peace. A journey toward self-discovery is believed to be essential, as introspection promotes understanding and harmony with oneself, which lends itself to harmony and peace with the world.

Love is the foundation of human compassion toward others, but first and foremost toward oneself. It would be difficult to embrace the differences among us, and to feel empathy toward those with whom we share little in common, if we don’t embrace personal trust and honor. Peace within, promotes universal peace and acceptance.

Learning to love unconditionally and to fully embrace our unique qualities, from our greatest strengths to our most unbecoming weaknesses, is a more daunting task than we sometimes realize. Just as important, and even more challenging is being able to look in the mirror and love the image staring back at us. While there are endless ways to build and secure self-love, I believe that two of the most important are to Maintain Perspective and to Make Peace.

Securing Self-Love

1. Maintain Perspective~ Have you ever looked at a picture of yourself from five or ten years ago and yearned to look like that again? What’s more disappointing is to reflect that it was lost on you then, that your mind was shrouded in self-doubt and judgment. Looking back, whether it was your beautiful body shape, or your radiant, wrinkle free smile, it's difficult to imagine that you didn’t see it then, especially now that some of it has faded with age. With that in mind, why waste another day, another moment of self-doubt, judgment, or scrutiny? Isn’t now the time to celebrate your body, your face, your curves, your greatest assets, and yes even your wonderful flaws? We know that time doesn’t stop. We were just reminded of that when we looked at an old photograph. Any more time spent wishing, takes away from time spent living and enjoying life to the fullest. I’ve said before that if we could have a 40-year old mindset with a 20-year old body we’d have killer self-esteem. Don't wait for time to pass to give you perspective on how good you look and how healthy you are. Embrace your body, your mind, and your spirit as it is, the youngest it will ever be.

2. Make Peace~ Now that you have embraced perspective, it’s time to authentically make peace with your body. I think it helps to start with a reflection so that we might remember what our body has done for us over the years. Reflecting: How our feet have kept us moving even when we were tempted to sit down and surrender. How our legs kept us standing even when the obstacles we faced made us feel too weary. How our hips, thighs, and abdominals have blessed us with our unique shape. Though they may be the bane of our existence, in another person’s eyes they signify the beauty and grace that makes us women. How our arms have embraced our children and the people we love. How they’ve lifted everything from the heavy load of life’s burdens to the powerful kettlebell we swing at the gym. How our hands have written love notes, held on to those who need our support, and given us the power to do daily tasks and achieve professional accomplishments. How our neck and face may show our age, but thanks to good health and proper care we’ve made it to an age where those fine lines are a badge of honor and a sign of wisdom. How our lips have kissed our children and our lovers, how they’ve formed words we regret and those we’re proud of, but all of which have taught us lessons. How our ears have listened to our children breathe as we watch them sleep peacefully, how they have listened to words from others that wound us, lift us up, educate us, and fill us with information that helps us grow. In the end, we are a culmination of our experiences and our body is an amazing structure that allows us to embrace life and exist on this earth. Far be it for us to do anything less than be appreciative that we are unique, first and foremost, and though we are flawed and fragile, we are blessed nonetheless.

Maintaining Perspective and Making Peace lends itself to personal acceptance, and that’s where it all begins. Personal acceptance translates to self-love, to honoring oneself, and to recognizing that love begins on the inside. The more foster it and allow it to grow, the more we have to share with others.

“The hardest battle you are ever going to have to fight is the battle to be just you.” 
― Leo Buscaglia

- Angie

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

Four Ways to Hate Exercise (If you don’t already)

by Angie Miller

We don’t lack exercise programming in our society. There are more exercise programs, workout DVD’s, gyms, equipment, ideas, tips, and information than ever before. What we do lack is motivation to start and maintain an exercise program, and that’s something that can’t be packaged or sold. The thing about motivation is that it varies from person to person, depending on interests, lifestyles, upbringing, and beliefs. What motivates me might not motivate you, and vice versa. I’ve always believed that there is a missing link between what we know on an intellectual level about exercise, (we know it’s good for us and that it will help us stay healthy), and how motivated we are mentally and emotionally to make exercise a part of our lives. Rather than list 10 Tips for Motivation, I did that in a previous blog, I thought I would do the opposite. I’ve listed four surefire ways to hate exercise, hoping to shed irony on some of the decisions we might make that inhibit rather than increase our motivation.

1. Make it a goal to exercise every day of the week, especially if you’ve never exercised before. I hear this a lot after the first of the year, aka New Year’s Resolutions. Individuals email me, or see me at the gym, and tell me that their goal is to exercise everyday until they lose x amount of weight. Exercising everyday, especially if you’re not in the habit, is the kiss of death. There are few things I want to do every single day, even when I enjoy them. Exercise is not one of them, and I love to exercise. I know that my body needs rest and recovery, and I know that my mind needs a mental break. Three days a week is a great place to start. Four is good after you’ve accomplished three for at least six weeks, (six months would be even better). Five is something you strive for when exercise is truly something that is here to stay, an integral part of your life. Six is starting to push it, and seven; that’s overkill.

2. Don’t have a plan for when you’re going to exercise, what you’re going to do, who with, or where. Just wing it. Sort of like we wing our jobs, where we’re going to work, when we’re going to work, or what we’re going to do at work. Or how we wing appointments, just showing up when we’re in the mood for an annual physical check up, or head over to the dentist because our teeth could use a good cleaning and we have some extra time in our day. That’s silly, right? We have to schedule exercise the way we schedule everything in our lives or it just won’t happen, at least not consistently. Bottom line, schedules, including a specific plan for what, where, when, and how, lead to success.

3. Order a super intense program off of the late night TV infomercials, the one that shows the individuals with perfect bodies and sculpted abs to boot. If we’re having an issue in our personal or professional life, we don’t look for the quickest fix, we look for the fix that will help us or our loved ones get back on track and resolve whatever issue is at hand. Exercise is not a short-term solution to an immediate problem… I need to lose five pounds for my reunion then I’m done. Exercise is a long-term commitment like raising kids, marriage, our career, and everything else in our life that is worth the investment for health, happiness, and personal fulfillment. We don’t need the most intense program; we need the program that makes us feel inspired to do it again and again. Quick results are not the goal. Lasting results are the goal. Intense workouts can lead to injury and burnout. Enjoyment leads to a long-term commitment and weight loss that is slow, safe and steady, promising to stay with us as long as we stay with the exercise program.

4. Check out You Tube or another social media channel scanning for some awesome new moves and advice that may or may not follow. This might be one of my biggest pet peeves, and it’s certainly one of my greatest concerns. It’s the Wild West out there on the Internet and anyone can claim they’re anything. Fitness “experts” and “coaches” (life coaches, health coaches, fitness coaches) abound, but is anyone checking their credentials? Are we digging deep to see if they’ve earned certifications or licensures authenticating their ability to dispense advice about the human body? We wouldn’t get medical advice off of a social media channel unless we knew that the source was authentic, that they were actual physicians. We wouldn’t get psychological or mental health advice off of a social media channel unless we knew they were educated, licensed professionals. That said, it seems incomprehensible that we might consider getting fitness ideas, tips, information, workouts, and nutrition advice off of a social media channel without checking the source, investigating their credentials, and making an educated decision as to whether or not that source aligns with our goals.

May you be motivated to exercise, and supported in your endeavors.

Best to you in health and wellness~

Angie

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

Easiest Protein Smoothie Ever

by Angie Miller

Smoothies aren’t just for summer, and nothing tastes better than a cool smoothie after a hot workout. Too often, people share with me that they don’t have time to eat before coming to the gym in the morning. I know that mornings especially can be crazy, but time is about management and priorities and if we want the best return on our investment we have to invest wisely. That means that we have to practice sound nutritional principles to supplement our workouts. Just as we can’t drive to the gym on an empty gas tank, we can’t workout to the best of our abilities with no fuel. Staying fit and healthy is hard work, no doubt; but smoothies are one way to amp up our nutrition intake while keeping us hydrated and refreshed. Not to mention, they’re easy to make. For someone like me who doesn’t feel at home in the kitchen that’s music to my ears!

The smoothie I made this morning included the following ingredients:

• ½ Cup of Water
• 1 Serving of Chobani (peach on the bottom) Greek Yogurt (this is strictly preference. I prefer Chobani yogurt, and I love the peach flavor mixed with apples and bananas)
• 1 Medium Banana
• 1 Small Apple
• 1 Scoop of Vanilla Whey Protein Powder (you could add a second scoop, depending on which type of protein powder you buy and how many scoops equals one serving)
• 1 Cup of Ice
• 1 Tsp. of Cinnamon (optional)

Put all of the ingredients into your blender, in the order listed. Start with a low speed then slowly increase the speed to a high. Blend for one minute or until smooth.

This makes almost a full pitcher. Therefore, there’s plenty to share for your kids, or more than enough for you to drink one smoothie before your workout and one afterwards. If you’re not drinking your smoothie right away, put it in a shaker bottle and keep it refrigerated. When you’re finished with your workout shake it up and enjoy!

Wishing all of you a healthy, productive week!

Sincerely~

Angie

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

5 Simple Steps to Weight Loss Success

by Angie Miller

Sometimes in life things really are simpler than they seem. Exercise and weight loss might be one of those things. You don’t need the hottest diet on the market or even a degree in exercise science to figure it all out. If you want to establish a new exercise routine and lose those last 10 pounds, consider these simple steps:

1. Realize there’s one formula for weight loss… calories in vs. calories out! The quality of foods you eat and where your calories come from is important when it comes to body composition, energy level, and overall health and wellness, but ultimately when it comes to weight loss it boils down to one thing. You need to burn more calories than you consume.
2. Accept that there is no quick fix! You’ve heard this one time and time again, and sometimes you might wish it weren’t true. There’s no gadget, tool, machine, ball, or otherwise that can give you the body of your dreams without a lot of hard work, dedication, and perseverance on your part. The good news… I’ve never met a person who couldn’t do it once they set their mind to it.
3. Find activities that you enjoy. Just because your best friend claims to have lost 10 pounds taking her favorite indoor cycling class doesn’t mean it’s the answer for you. If you try the class several times and it doesn’t make your heart sing, move on. Investing time and energy into activities that you don’t enjoy is a surefire recipe for disaster. It won’t be long before doing laundry and picking the lint out of the dryer will seem like a better alternative. Find something that makes you want to get out of bed in the morning.
4. Be realistic and don’t overdo it. If you’ve never exercised in your life, or you haven’t exercised for an extended period of time, be realistic about the amount of time you are willing to invest in this new endeavor. Start gradually and work your way up. Diving into something head first is never a good idea, but diving into exercise too quickly can be downright dangerous. Sore muscles aside, you could risk burnout and possible injury.
5. Establish a routine…ASAP! Routines are good. They’re predictable, they give us a sense of control over our lives, and they allow us to manage our time more efficiently. Write out your exercise routine, post it on the fridge, and share it with family and friends. Make sure everyone knows that your exercise time is not something you’re willing to compromise. Encourage them to keep you accountable. Kids love doing this! You get to ask them if they did their homework, they get to ask you if you did your exercise.

In the end, it would be great if the pounds would melt off as easy as a chocolate bar melts in your mouth. But exercise and weight loss are like any skill or talent you have cultivated. You have to work hard and stay committed to experience success. That, and a positive, realistic approach, can be the perfect recipe for long-term health and happiness.

- Angie

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

How to Stop Procrastinating

by Angie Miller

  
For the last two weeks I have blogged about New Year’s Goals, and this week I’m wondering how many of have you taken on those goals with a vengeance, and how many are still procrastinating? Sometimes when one of our goals seems daunting, and we can’t find a way to break it into smaller, more manageable pieces, we are paralyzed by our own internal struggles. At the core of those struggles is the power of our thoughts, namely that nagging voice inside us that creates self-doubt. It asks questions like:

           
            Is our goal is too challenging?
            What if we don’t deserve it?
            Do we have time for it?

It could be any multitude of self-sabotaging thoughts, but it’s those thoughts that stand in the way of accomplishing that which propels us forward and helps us realize our dreams. None of us wants to wake up one day and feel that we have let time slip away, or that we aren’t where we aspired to be. Life is too short to have regrets. So today, once and for all, it’s time to start realizing our potential and attacking our goals. In order to do that, we have to first recognize why we procrastinate. Though the reasons are vast and varied, fear seems to be most compelling. When it comes to self-defeating behaviors that stand in the way of our goals, fear trumps.

Do we fear failure or success?
If procrastination is a means of self-sabotage, and it is, then fear is it’s greatest ally. Fear is that ugly beast that lurks unknowingly just under our consciousness and undermines our ability to succeed. Fear comes in two forms: Fear of success, and the flip side of the same coin, which is fear of failure.
            Fear of Failure: Those who fear failure often don’t try at all, with the mindset that if that if failure is an option, and it is anytime we put ourselves out there, they’d rather chalk it off to lack of effort than lack of talent or intelligence. It’s when its our subconscious says, “I’d rather fail because I didn’t try, than put all of my effort into something and take the chance that I might fail regardless.”
                Fear of Success: Often stems from the fact that subconsciously we don’t feel good enough, or we feel guilty, believing that we don’t deserve the opportunities that could stem from our success. Fear of success also comes from the fact that we might be concerned about the additional responsibility and visibility that accompanies success, thus added pressure and higher expectations from others. We may worry that our relationships could suffer, or that our success will expose us to too much scrutiny.

If fear is our nemesis, how do we conquer it?
First, we have to realize that fears are that which we create in our mind, so our mind is where we need to start. Here are two powerful ways to manage our mind and put our fears aside:

1. Analyze your fears. Write them down on a piece of paper, evaluate them, and decide whether or not they are rational. Take a realistic look at what will happen if you succeed. What are all the potential outcomes? Remember that the more you own your fears the less power they have over you. When you take a good hard look, you may find that you can make your fears disappear just by accepting that they exist and recognizing that they’re bigger in your mind than they are on paper.

1. Take the first step. Set aside a small, manageable amount of time, 15 minutes or 30 minutes at the most. Set a timer, and then start tackling your goal. Your mission here is to break down the magnitude of that seemingly overwhelming goal, and to complete one task or one objective that gets you closer to your long-term goal. When the timer goes off, allow yourself permission to move on to something else. Chances are you’ll be so immersed in your project you won’t want to, but either way you took the first step and that’s always the hardest.

One step leads to the next, and just like weight loss, slow, consistent patterns of behavior lead to long-term results. When we face our fears and take that first step, we can realize our goals and maximize our potential.

Remember, goals are the driving force behind our success and our ability to lead purpose driven lives.
Best to you in 2016!
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