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

Is There a BEST Time of Day to Workout?

by Angie Miller

I get asked this question a lot, and the good news is: There is no best time of day to workout. The best time of day to workout is the time of day that’s best for you. Ideally, it’s a time that fits into your schedule and allows you to establish a routine and be consistent. After all, that’s half the battle. But there are some interesting facts and research when it comes to exercise, time of day, and how our body responds. Below I tackle some common questions and give you some straight up answers.

Do you burn more fat by working out in the morning on an empty stomach?

It’s true that when you wake up in the morning your body hasn’t had fuel for a number of hours. This puts it in fasting mode and increases the use of fat for energy because glycogen (energy) stores are depleted. However, it also slows metabolism, and the best way to jump-start your metabolism in the morning is to fuel your body. Working out requires energy, and if your energy stores are depleted you won’t have the fuel needed to push yourself harder for longer periods of time. Thus you won’t burn as many calories or fat. For best results, fuel your body before you workout in the morning to boost your metabolism, burn calories more efficiently, and in turn you’ll burn more fat.

What are the benefits of exercising in the morning?

Research supports that morning exercisers are more consistent and more likely to stick to a routine than late day exercisers. This may be partly due to the fact that morning exercisers get their workout in before their day gets too hectic. Work conflicts, errands, and schedule changes can arise throughout the day and no matter how well intentioned you are, it’s often your workout that gets sacrificed. If you have a demanding job, a busy social life, or kids’ schedules that require you to be everywhere but at the gym, it may be easier to be consistent in the morning. Another benefit of a morning workout is that exercise is proven to increase mental acuity and reduce anxiety. What better way to start out the day then with a sharp mind, a clear head, and the opportunity to “work through” any anxiety you may have about the day ahead? Best of all, morning exercise gives you a positive start to your day, revs up your metabolism, and is reported to help you sleep better at night.

If you can’t swing a morning workout, what are the benefits of late-afternoon workouts?

What is my bottom line answer on the best time of day to workout?

I tell my clients that the best time of day to work out is when it fits their schedule, when they can be most consistent, and when they feel their best. Forcing yourself to workout against your internal time clock, or at a time that isn’t convenient, will impact how you feel when you’re exercising and require a lot more effort. Ultimately, there is no reliable evidence to support that you burn calories more efficiently at a certain time of day, so rather than focusing on the “right” time, make the time right.

~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

Want great arms and a strong core?

Want great arms and a strong core? Try a Pushup!

by Angie Miller

A Pushup is a great functional move that works the chest while toning the arms and strengthening the core. It’s one of my favorite exercises because it’s a bodyweight move requiring no extra equipment. It’s just you against gravity, and that’s the foundation of all training. Bodyweight exercises improve our form and posture and increase our overall body awareness.

Pushups are one of the most versatile, effective bodyweight exercises; and the best part is that anyone can do them, from a novice to an advanced exerciser. If you’re new to pushups you can start by doing them against the wall. From there you can perform them on all fours with your hands below your shoulders and your knees below your hips. After you’ve mastered that, you can try them in a modified or full plank position, depending on your arm, shoulder, and core strength. There are endless options for pushups, and no matter how you incorporate them into your weekly routine I guarantee that pushups deliver results. It won’t take long before you’ll see amazing definition in your arms, your core will feel stronger, and you’ll walk taller.

Step One: Begin in plank position, either on your knees or on your toes. Place your hands a little wider than shoulder distance apart. Keep your hips level and your torso long and extended. Your head should be in line with your spine.

OR

Tip: Pretend you have a belt around your waist so your center will stay strong. You want to avoid letting your hips drop or your lower back sway.

Step Three: Once you have lowered your body as far as you can while still maintaining good form, slowly press back up, exhaling as you go. Be sure to keep your body in one straight line all throughout the movement.

Now that you have the 411 on pushups, feel free to drop and give me 20.

Check back next week for more fitness tips, ideas, and information.

~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

The 411 on Squats

by Angie Miller

A Squat is a functional move we perform in everyday life. We stand, sit, and bend throughout the day, whether we’re at home, in the office, or out for entertainment. Functional exercises are critical for good posture and body alignment, as well as balance, injury prevention, and core stability.

Squats are one of my favorite exercises because they tone and shape our gluteals, or what I fondly refer to as our powerhouse. If our glutes are strong our lower back has protection, and our lower back is an area that is prone to injury.

One of the best things about squats is that they’re complex exercises that recruit multiple muscles; therefore you expend more energy and burn calories more efficiently. Think of them as smart exercises, but remember that anything that makes your body smarter is going to require practice.

That being said, to prevent any “squatastrophies,” yes that’s a word I just made up, here’s the 411 on proper squat form, along with some visuals to bring it to life.

Step One: Stand with your feet hip distance apart, toes pointed forward or slightly outward, torso long and extended, and shoulders down and back. To start your squat, bend your hips and knees in a slow controlled manner, making sure that your torso stays strong and stable and your head in line with your spine.  

Caution: Avoid arching your lower back or hinging too far forward at the hips.

Step Two: As you squat, imagine tapping an invisible wall behind you with your gluteals. Keep your eyes focused forward and your weight into your heels.

Caution: Avoid letting your knees to go past your toes, and do not allow your heels to rise off of the floor at any point during the exercise.  

Tip: You can continue the downward phase of the movement until your thighs are parallel to the floor, (if possible); or until you will no longer be able to maintain good form and alignment.

Step Three: As you start the upward phase of the movement, load slightly into your heels, engage your gluteals, and stop when your hips and knees are fully extended.

Caution: Pay attention to your knees throughout the movement, making sure that they don’t collapse inward or shift outward.

Now that you have the 411 on squats, you’re on your way to a tight tush, toned legs, and better body mechanics. Stay tuned next week, when we’ll do the 411 on push-ups.

Safe Squatting,
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

Great Glutes: Get a Tight Tush in 10 Minutes

by Angie Miller

I’ve got something a little different for you this week. Here’s my 10 minute Booty Burner routine (as featured on my Bedroom Body DVD, which also features two additional workouts: Buff Body Blast and Core & Pelvic Floor) which lifts, shapes, firms, and strengthens the glutes. All you need is an exercise mat or towel.

Pelvic Lifts
Muscles worked: Glutes, lower back, legs, abdominals

Start position
Lie face up on the floor with your knees bent and your feet hip-distance apart. Be sure to keep your knees in line with your hip bones; avoid letting them drop open. Engage your abdominals, but allow a natural curve through your lower back. Place your arms at your sides, keeping your head, upper and mid back, gluteals and feet flush with the floor.

Movement: Inhale, then exhale as you lift your hips off the floor, tilting the pelvis up slightly and rolling up one vertebrae at a time. Hold this position, engaging your glutes, then release and lower your hips back down to start position. Repeat.

Reps/set: Perform three sets: 16 reps (1 second up, 1 second down); 16 reps (3 seconds up, 1 second down); 16 reps (1 second up, 3 seconds down).

Fitness note: Make sure your movement is slow and controlled, and avoid forcefully driving the hips up, causing your lower back to arch. Keep your center strong and feel the power through your gluteals.

Single-leg Bridge
Muscles worked: Glutes, lower back, legs, abdominals

Start position: Lie face up on the floor, with one knee bent and the other leg extended and straight. Tuck your tailbone under and tilt your pelvis up slightly. Engage your abdominals and squeeze your glutes to avoid arching your lower back. Place your arms comfortably at your sides.

Movement: Start by lifting your hips and raising your extended leg toward the ceiling, pointing your toes as you lift. At the top, hold the position, allowing the gluteals to fire, then lower your hips and bring your extended leg back down, slow and controlled, flexing your foot as you lower. Keep your abdominals engaged and your center strong throughout the movement. Repeat.

Reps/sets: Perform 16 reps on each side.

Fitness note: Work with your body's natural range of motion and avoid forcefully driving the hips up, causing the lower back to arch. Focus on the power through your gluteals as you lift and lower.

Quadruped hip extensions (bent-leg raises)
Muscles worked: Glutes, hamstrings, core

Start position: Come into a quadruped position on all fours. Place your palms on the floor directly below your shoulders, your knees directly below your hips. The top of your feet should rest comfortably on the floor. To stabilize your spine and find a neutral position, exhale and arch your back, then inhale and sway. From there, settle into a neutral position. Keep the head and neck in line with the spine and avoid lifting the head or letting it drop down. Engage your abdominals and keep your center strong. Your hips should be square and stable.

Optional: Place a light dumbbell behind one knee.

Movement: With your abdominals engaged, exhale and lift the loaded leg (the leg with the dumbbell behind the knee) toward the ceiling to a 90-degree angle, no higher than hip level. Come up to where the foot is parallel to the ceiling and your body is in a straight line from the crown of your head to your bent knee. Hold the position, allowing your glutes to fire, then release and lower down, slow and controlled.

Reps/sets: Perform three sets each leg: 8 reps slow (two up, two down); 4 reps with pulses (up and pulse three times, lower down on 4); 8 reps single (one up, one down). Switch sides and repeat the three sets.

Fitness note: Avoid leaning on the support leg. Take a wider stance if necessary for more support. Engage your abdominals and hold your center strong -- imagine someone taking a picture of you from the side.

Stretch: To stretch out your glutes, start by lying on your back. Inhale, then, as you exhale, hug your knees to your chest to feel your back and your glutes lengthen and relax. Hold, then release. Repeat at least three times and hold for 10 seconds each.

Own the entire workout on DVD!

~Angie Miller

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

Fact or Fiction: Fitness Myths Debunked

by Angie Miller

When it comes to exercise and proper nutrition there are a lot of myths and misconceptions. After all, living a healthy lifestyle requires a lot of time and dedication and we all want to know if there’s a better way. But in reality there are no short cuts, and if it seems too good to be true it probably is. Below are four common myths, and some facts to set the story straight.

Myth #1: If you stop lifting weights your muscles will turn to fat.
Fact: Fat and muscle are two different types of tissue and cannot convert to one another. When not in use, muscles atrophy, or decrease in size, but they don’t turn to fat. If you stop exercising and lifting weights, but you continue to consume the same amount of calories, you will likely see an increase in body fat and a loss of muscle mass.

Myth #2: Exercising first thing in the morning on an empty stomach will help you burn more calories from fat.
Fact: It’s true that when you wake up in the morning your body hasn’t had fuel for a number of hours. This puts it in fasting mode and increases the use of fat for energy because glycogen (energy) stores are depleted. However, it also slows metabolism. Working out requires energy, and if your energy stores are depleted you won’t have the fuel needed to push yourself harder for longer periods of time. For best results, fuel your body before you work out to boost your metabolism and burn calories more efficiently.

Myth #3: If you want to lose weight you need to be in your “Fat Burning Zone.”
Fact: You burn the most calories from fat when your body is at total rest. In other words, when you’re sleeping. On the flip side, you also burn the least amount of calories overall. If your goal is to lose weight then you need to burn more calories than you consume. The more calories you burn, the more weight you lose. Where the calories come from is secondary.

Myth #4: If you want to chisel a sexy middle you need to do crunches and sit-ups.
Fact: You don’t get to choose where you lose fat. Training a muscle group in isolation will strengthen the muscles underneath the fat, but not burn fat from that area. Cardio/aerobic exercise burns calories and reduces overall body fat, strength training amps your metabolism, and eating a lean, healthy diet keeps you trim and strong. If you want to chisel a sexy middle your best bet is to combine cardio and strength work with exercises that stabilize and strengthen your entire core.

While there may not be any shortcuts, the good news is that knowledge is power. The more we understand about exercise and nutrition the better decisions we make, and good decisions lead to positive results.

Angie 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

Routines: The Plus Side of Predictability

by Angie Miller

I just returned from a thirteen-day volunteer trip to Hungary. It was rewarding and memorable to say the least, but I’d be lying if I said I didn’t miss my daily routine. Not necessarily the one that involves real life responsibilities and everyday stressors. That routine can’t compete with the energy and novelty of life on vacation. The routine I missed was my daily workout schedule, the one that boosts my confidence, gets my day started, and mentally prepares me for whatever it is that might come by way. The one where I teach fitness classes and swing my kettlebells. That routine makes me feel purposeful and accomplished. The other can sometimes drive me crazy.

My experience got me to thinking about the concept of routine. What is it about routine that we come to dread when vacation is long overdue, but crave after we’ve been away for too long? Is it the predictability of knowing what lies ahead and how we will spend our time? Does the discipline of daily routine help us lead our life with intention? Or is that there is comfort in knowing where we will be and what is expected of us? Maybe it’s all of above. But I do know that when it comes to exercise, whether you crave routine or you love the freedom of escaping it, schedules lead to success. They help us establish where we need to be, what we need to do, how we will accomplish our goals.

Here are a few tips for scheduling a successful workout routine.

Start with the following questions:

1. How many days a week do I want to work out, and what days will work best in my schedule?

2. How long will I set-aside for each workout?

3. What type of exercise will I do? Plan a specific workout for each day of the week that you exercise. Vary your routine, and make sure you’re including a good mix of strength, cardio, and flexibility.  

Now that you know how many days, how much time, and what you’ll do, it’s time to put it on the calendar. The idea is to schedule your workouts like you do your appointments, your job, and your kid’s activities.

Once it’s on the calendar you are more likely to be consistent, and soon exercise will become a lifestyle rather than a burden or a chore. That’s when the real transformation takes place; where you don't just see results, you feel results.

My trip to Hungary gave me perspective in more ways than one, but what I love is that reinforced that there’s positive side to predictability. Routines are the backbone of our existence, and when it comes to exercise they are the driving force behind our success.

~Angie Miller

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