Angie's Corner

What do I eat after I work out?

by Angie Miller

You just finished your five-mile run. Your muscles are depleted and you’re in need of nutrition, but how soon after you sweat should you be refueling and what should you eat to make the most of all your hard work? Here are few commonly asked questions and my tips for how to tackle your post-exercise nutrition plan.

 The best post-workout diet tips

Before we take a bite out of post-exercise meals, let's talk post-workout hydration. Is water the best choice or should we be reaching for sports drinks?

Proper fluid balance is essential for athletes as well as recreational exercisers. Dehydration can negatively impact performance and when you don't get enough fluids it can interfere with your body's ability to maintain normal temperature. During most activities, water is adequate in order to prevent dehydration. However, during endurance events or activities greater than 60 minutes, a sports drink may be beneficial to enhance performance. The drink should contain carbohydrates to properly fuel the nervous and muscular systems. Specifically, for post-workout hydration, research suggests that for every pound of weight lost, drink approximately 16 to 20 ounces of fluid and then drink an additional 16 ounces of liquid with your post-workout meal.

How soon after a workout should we be eating a post-workout meal?

There is a window of opportunity or "metabolic window," that lasts approximately 60 to 90 minutes immediately following exercise, especially intense training. During this time, the body is most receptive to nutrient uptake and you have the best chance of reducing muscle damage. This window also allows you to maximize the strength and muscle gains achieved during your workout.

Should the post-exercise meal be solid foods or a liquid meal replacement?

The moment you cease exercise this window opens, and from that time on the benefits begin to decrease. Because it generally takes approximately 2 to 3 hours to digest solid food, consuming solid food may not be the best option during this time. Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally recommended because of how quickly it is absorbed and nutrients are delivered to the muscles.

How soon after a hard and/or long workout can we eat solid foods?  This is important for athletes and competitive exercisers who have rigorous training schedules. When it comes to consuming a post-event or post-exercise meal, one that consists of solid foods, most research supports that you should wait 1.5 to 2 hours after major activity depending on your post-training snack.

What are the specific benefits of post-exercise snacks?

For most recreational exercisers, post-workout feedings and snacks are not critical, but it can increase the potential benefits you receive from your workout, as well as help you to prevent injury, fight fatigue, and avoid the stress of over-training.

What is the bottom line answer when it comes to post-exercise meals?  While post recovery snacks and meals are important, they are not as significant to recreational exercisers as they are to endurance athletes. I always encourage my clients to remember that there's research, and there's the "ideal," then there's real life. If you don't fuel according the latest research, that's not to say you won't reap rewards and experience positive results. It is suggesting that you get even better results when you fuel properly, as well as improve your performance. My advice is to do the best you can, and try to make health-conscious choices when it comes to diet and exercise, not just post-recovery, but all the time.

- 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

Hiking to Improve Your Health- Inside and Out

by Angie Miller

Angie Miller

Sometimes, at the just the right time, a vacation comes along and gives you much needed perspective. For me, it was the day after our moving truck pulled away. After living in our Chicago home for nine and a half years and heading into a future full of change, I knew that a break from reality was just what I needed. When it comes to vacation destinations, the mountains, with their unwavering strength and dignity, have a way of making us feel stronger, more powerful, and more at peace with our situation, and the mountains are where I headed.

Hiking through the mountains is always full of adventure. One minute you’re trekking through snow wearing a tank top, trying to maneuver your balance and still keep your eye on the blue diamonds guiding your path. You’re also looking out for the animals that you can’t see, but the oversized, fresh tracks next to your own footprints indicate they’ve been there. The next minute you’re climbing a steep, rocky hill through dense forest, crossing bridges with beautiful streams, and coming out into a clearing with the most breathtaking lake.

Full of sunshine, still waters, amazing scenery, and even a moose- one ran right across our path- hiking through the mountains is a great way to gather your thoughts and gain stamina and strength physically and mentally. I chose Colorado, but you can hike through your local park or at a National Forrest. According to Wikipedia, the United States has 154 National Forests that lie coast to coast and cover 188,336,179 acres. We chose two trails in Roosevelt National Forest, but I’m certain that no matter where you live, available trails are within a day’s drive. Once you lace up your hiking shoes and head out to witness all the natural wonders, you’ll recognize the peace that comes from reflecting on all that is right with the world.

If you’re still not convinced, here are five reasons hiking is good for your health:

Five Reasons Hiking is Good for Your Health

  1. Hiking improves your cardiorespiratory and muscular fitness.
  2. According to WebMD hiking lowers your risk of heart disease, improves your blood pressure, and helps build bone density.
  3. Hiking helps shape your glutes and the muscles in your legs, while also strengthening your core.
  4. Hiking helps improve your balance and stamina, and manage your weight.
  5. Best of all, hiking can reduce your stress and anxiety and boost your mood.

Summer is the best time to enjoy what nature has to offer, so head to the trails and soon you’ll be on a path to clearer thoughts, a healthier mind and body, and a fresh outlook.

Happy Hiking!


Muscles and mountains just go together.
 
Brainard Lake, Colorado
Brainard Lake, Colorado
 
Brainard Lake, Colorado
 
Tree pose while standing among the trees.
 
 Nederland, Colorado
Nederland, Colorado
 
Nederland, Colorado
  
  
 
Stand tall, open your chest, lengthen your torso, and believe that you got this!
  
  My two favorite humans, aka my daughters. My hiking buddies. My inspiration.

- 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

 

Six Ways to Sit Less and Move More

by Angie Miller

Angie Miller

Exercise is like a bad word. Everyone has a different reaction when you say it, but they all have some sort of emotional response. Some are immediately filled with dread, some have a list of excuses that go from plain ridiculous to pretty clever, and some (like me) actually love it and can’t imagine their life without it.

The thing about exercise is that it’s really just a naughty name for movement. Naughty because we demonize it in our society by making it all about looks, aka six pack abs, and intense programming that is well beyond what most of us need to get healthy. Movement on the other hand is exercise, but it doesn’t come with the same negative connotation. Movement is a lifestyle. We move to get from point A to point B, and we move because we want or need something. When it comes to movement there are endless options, but all of them are sure to accomplish one thing- the more we move the less we sit, and that’s where the magic lies. Sitting less won’t replace vigorous exercise in terms of calorie burn and heart pumping activity, but it will help us to focus on being less sedentary and more mindful of keeping our body and brain active.

Six Ways to Sit Less and Move More- at Home and Work:

  1. Standing Desk- You don’t need to invest in an expensive desk that promotes all the benefits of standing vs. sitting while you work, because the truth is that standing for too long comes with its own set of risks. Instead, set a timer or use your fitness tracker to remind you, and every hour make it a point to stand up while you work. Stand for five or ten minutes, or as long as you’re comfortable. You’ll wake up your brain and body and you’ll feel better being in full extension vs. slouched in a chair.
  2. Make an Excuse- If you’re in an office, rather than email your co-worker who is in the same building why not walk to where they are and deliver the message in person? If you work from home you can make your next phone call while you move around your house, straighten your cupboards, or even stand up and fold a load of laundry. If you’re vegging in front of the TV, get up every thirty minutes or so and grab a glass of water or stretch your body so your mind doesn’t turn to mush. They key is that you avoid sitting or lying down for extended periods of time by making an excuse to get up and move.
  3. Stability Ball- If you’re going to sit while you’re at work, while you watch TV, or while you’re in front of your computer, who says you have to sit in a chair? Wouldn’t it more beneficial to sit on a stability ball where you engage your core and actually improve your balance and posture while you work? You can also swap out your dining room chair for a stability ball. Think better breathing and better body awareness.
  4. Walk While You Work- Maybe you have a meeting with a co-worker or a brain storming session with your client. Whatever the reasons, a walk might be just what you need to connect with people in your business on a different level. Walking gives everyone a breath of fresh air and it gets positive energy flowing. If you work at home, take a ten a minute walk once or twice a day to clear your mind and help you connect with the world outside of work.
  5. Take the Stairs- If you work in office building take the stairs. If you’re going to the store, to the doctor, or wherever you’re going, take the stairs. Stairs step up your heart rate, give you a little energy boost, and help you avoid the claustrophobic feeling of elevators. Not to mention, you don’t have to stop on every floor or stand elbow to elbow with perfect strangers.
  6. Meet for a Movement Date- The next time you meet a friend for coffee, how about if you grab it in a to go cup and window shop while you walk? Or maybe you grab lunch at a quick café and rather than linger at the table, you head out the door and finish catching up as you stroll through the streets. A movement date can be a tennis game, a golf game, or sharing a fitness class together. Traditional lunch and coffee dates are fun, but movement dates are much more memorable. They connect you and your friend on a different level and allow you share experiences that engage your mind and body.

Make it a goal this week to sit less and move more for better health.

- Angie

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

 

Fit Tips For Your Week

by Angie Miller

Angie Miller

Monday Motivation:

Rise and Shine: Did you know that the most successful people are often early risers? It's the difference between staying up late and struggling to “finish” something, vs. getting up early to “start” something fresh. I'm by nature a late-night person who has had to work hard to turn this around, often reminding myself that there's nothing so important that it won't wait until morning when my body and brain have had rest. I'd rather be an early morning person who wakes up and says, “Let’s do this!” than a late-night person who says, “I can’t do this.” Discipline, leadership, and success require a good night's sleep and a fresh mind. Tonight, sleep well and start your week off right! #MondayMotivation

Tuesday Transformation:

The Best of all Three- (These are the top three questions I get asked, and my top three answers):

  1. What's the best time of day to work out? The time that's best for you.
    2. What's the best type of workout? The workout that you enjoy, that will motivate you to do again and again and again.
    3. What workout the burns the most calories? The workout that you do consistently- (as opposed to the one you do once and hate every minute of because it’s not any fun.)

Truth- it doesn’t benefit us to focus on these things. There is no best workout, best time, or best calorie burn. Anything you do will burn more calories than if you don't exercise at all. #TuesdayTransformation

Wednesday Workout:

Is Exercise Dangerous? One of my favorite sayings is, "Exercise isn't dangerous, people are." It's not the kettlebell, step, dumbbell, barbell, or any other piece of equipment that are dangerous. It’s people, and potentially poor application of a piece of equipment that when used improperly can cause injury. The key here is, "when used improperly." When bad posture and muscle imbalances meet a piece of equipment, dangerous things can (and often do) happen. Bottom line, alignment and execution are pivotal in order to get the best results and to remain injury free. Start by building a strong foundation with no equipment at all. Just your body against gravity. Focus on alignment, weight distribution, and core strength among other things, then add resistance. I love kettlebells, they have transformed my body; but before you use any piece equipment make sure your posture and alignment is top notch and seek proper instruction. #WednesdayWorkout

 

Thursday Thought:

Thought for the day: I've shared this one before, and it still rings true. Exercise for self-care, self-preservation, and self-control. You know when you're flying on an airplane and they're going through emergency landing procedures- they tell you to put on your mask first before your child's, right? Because they know that you can't save your child (or anyone else) if you don't save yourself first. That's how I look at exercise. How can we care for others if we aren't caring for ourselves? Put on your mask first- exercise, eat well, sleep, and take time out once in a while for self-care and self-preservation. Only when we’re feeling out best can we give our best to others. #ThursdayThought

Friday Fit Tip:

Mindset Matters: Do you work out because you feel guilty if you don't, or because you feel great if you do? If you want to make exercise more enjoyable take out the “shoulds” and bring on the coulds. There’s a big difference in how we feel about exercise when we say, “I should work out today because __________________ “ (you fill in the blank), vs. “If I could ____________________(run one mile today, finish the entire workout DVD I just purchased, lift weights for twenty minutes, etc.) imagine how good I could feel. Shoulds make us feel obligated and resentful about exercise. Coulds open our mind to possibility. Replace shoulds with coulds to take away the guilt and change the way you feel about exercise! #FridayFitTip

- 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

 

Mental Motivators to Maximize Your Workouts (2)

by Angie Miller

Angie Miller

Last week I wrote a blog titled, Four Mental Motivators to Maximize Your Workout. This week I want to continue in that spirit, and give you two more mental motivators to maximize your workouts.

5. Reframe Your Resistance- Negative self-talk is a form of resistance that interferes with motivation. Negative self-talk might prevent you from starting your workout, or it may prevent you from enjoying it once you begin. The only way to defeat negative self-talk is to reframe- to redirect your thoughts and turn negative statements into positive ones. Here’s a simple exercise to practice reframing:

On a piece of paper make two columns. In the left-hand column write down negative self-talk that affects you personally- things you say to yourself that bring you down. In the right hand column write a more positive, encouraging way to look at the situation. Pretend it’s your friend who said the statement on the left. How would you respond to make your friend feel better?

Here are a few examples:

Negative Self-Talk:

Positive Reframe:

There’s no point in me working out today, I never stick with my routine anyway.

I’m going to work out today because I know it will make me feel good. Then I’m going to take it one day at a time rather than putting pressure on myself.

I don’t know why I even bother to work out, I always end up quitting because it’s too hard.

The next time I work out I’m going to go at my own pace, (use lighter weights, work out for less time, or go slower), so that I enjoy the workout and have a more positive experience.

 

Everyone at the gym is fit and motivated. Why would I want to go there?

People at the gym come in all shapes and sizes, but the one thing they all have in common is that they’re there to exercise. That’s the motivation I need.

 6. Park Your Thoughts- Sometimes stress and worry can suck the motivation right out of us, and it’s those times that “parking” our thoughts can be a powerful tool. When we “park” our thoughts we give our mind a respite from our worries, if only temporarily. Parking our thoughts is a way to put them aside, or compartmentalize if you will, so that we can focus on what we need to do- which in this case is to enjoy our workout. Sometimes we need to park our thoughts at the door, right before we walk into the gym, or we need to park them at work, before we leave the office. The bottom line is that exercise will clear our mind and better prepare us to face our stress with more clarity and a healthier perspective, and that’s the power of parking. I’ve parked many negative thoughts on my way into the gym, and when I leave and come back they don’t seem nearly as overwhelming.

Stay Inspired~ 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 Mental Motivators to Maximize Your Workouts

by Angie Miller

Angie Miller1. Just Five Minutes More- This is a tool I personally use when I run, because it’s an activity where I always need a little nudge. When I want to quit I tell myself, “just five minutes more,” because that helps me to break it up into smaller, and more do-able increments. No matter how much I may be struggling with my run, I know I can manage five minutes. Five minutes is a short-term goal that motivates me to complete my long term-goal. When the five minutes are up I say it again, and so it goes until the end.

2. Repeat a Mantra- Find a short phrase that speaks to you, something that will center your attention and keep your mind focused. It could be, “you got this,” or “breathe through it,” and one of my personal favorites, “turn into it.” In mindfulness and meditation I teach people to turn into their discomfort, not to resist it, because it’s the only way to manage it and move forward. Whatever your mantra, stay with it as long as it’s effective, and change it up when you need new inspiration.

3. Prompts are Powerful- Sometimes mental motivation needs to come before the workout starts, and this is why prompts are powerful. A prompt is a cue that inspires you to act on a behavior, and the behavior in this case is your workout. Prompts can be posters, signs or notes you place around your house with motivational sayings, quotes, or images that inspire. Prompts can also be symbolic, such as placing your gym shoes and gym bag next to your bed so they’re the first thing you see when you wake up; or in your car so you’re not tempted to stop home after work. Prompts are reminders, and they help to prevent us from losing our motivation or getting distracted.

4. Use Imagery- Imagery is used by athletes to build confidence and to keep them focused. Imagery is where you visualize yourself doing something that you may not have been able to accomplish up until this point. It’s a “mental film” of you surpassing your own self-imposed limits. Maybe it’s you running that half marathon or completing the full hour of your favorite fitness DVD. Imagery is designed to help generate positive feelings, images, and thoughts about your capacity to achieve your goal. Runners visualize themselves crossing the finish line, while other athletes visualize how they would feel, act, and think when they win the championship. Imagery is a visual representation of you accomplishing your goals.

Stay Inspired!

    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

    Weight Lifting Myths

    by Angie Miller

    Angie Miller

    Do your muscles turn to fat when you stop lifting weights? Check out these fitness myths to find out.

    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.

    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

     

    Keeping Your New Year's Goals

    by Angie Miller

    4 Steps To Keeping Your New Year's Fitness Goals on Track

    Don’t wait until clients get off track…Educate them now on how to avoid exercise relapse.

    As a new year begins, our group fitness classes are packed and our personal training schedules are filled. We have more clients than we have time, and they are motivated for change and eager to train. While setting goals with these motivated people holds tremendous potential, equally important is educating them on exercise relapse and how to identify and overcome barriers such as injury, temptation and negativity to minimize their impact.

    As part of goal setting, I always discuss exercise relapse with clients, many of whom can relate to the struggle. They’ve started a routine in the past and were determined that exercise was going to be a lifelong friend, only to fall off the wagon 6 months or a year later. Learning how to avoid relapse is similar to learning to turn in to a skid in driver’s education. If we understand the resistance, we can work with it rather than against it. It is vitally important to engage in this discussion when a client is beginning an exercise program, rather than waiting for something to cause them to veer from their goals.

    1. IDENTIFY HIGH-RISK SITUATIONS

      Temptations act as resistance to exercise. If clients can identify situations that put them at risk, we can help them develop contingency plans for action.

      Reflect. Encourage clients to think about past situations where they fell off the wagon and stopped exercising. What was going on in their life? What happened? What circumstances led to their relapse?

      Write down their barriers. Have clients write down the situations or obstacles that got in their way. Common barriers include:

      • vacation
      • holidays
      • work travel

      Develop a plan. Once clients identify the situations or obstacles that got in their way, you can help them develop a plan for how they’ll deal with them in the future. Make sure that their plan involves action–a way that they will change the situation, their thoughts and behaviors in response to the situation, or all of these. 

      1. CULTIVATE A SUPPORT SYSTEM

      When clients are trying to develop a lifelong habit, it takes time and discipline. They are more likely to succeed if they have a support system. A workout buddy serves as great support, but if they don’t have a workout buddy, family members, friends or co-workers can help them stay motivated throughout their journey. Encourage them to think about who might be supportive so they can share their goals with that person.

      1. AVOID NEGATIVE MENTAL DIALOGUE

      Our mind is the boss! Negative dialogue is powerful and self-defeating because the words we use matter to our mental mindset. When clients understand the power of their words, they understand that goals need to be framed in terms of something positive they’re striving toward versus something negative they’re trying to escape. Any time a goal starts with the word stop, it’s grounded in negativity.

      Check out this goal, and see how it sounds with a negative connotation versus a more positive spin:

      • Negative: Stop eating late at night.
      • Positive: Start eating a healthy dinner that will help prevent late-night cravings.
      1. REPLACE SHOULDS WITH WANTS

      “I should work out today because otherwise I’ll gain weight,” is the type of message that makes clients feel guilty and resentful. “I want to work out today because I love how I feel afterwards,” is the type of message that makes them feel empowered. Help clients replace shoulds with wants to change the way they feel about exercise.

      Goals are impactful. In the words of best-selling author Melody Beattie, “The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals.” Goals give our clients direction and help them to stay motivated. Best of all, goals lead them to accomplishments they might never have thought possible. If we can help our clients set realistic goals and avoid common barriers, we can set them up for a lifetime of success.

      - Angie

      Angie MillerAngie 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

       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 MillerAngie 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

       

      I Dare You

      by Angie Miller

      Remember growing up when someone would dare you to do something and you couldn’t resist the challenge? The idea of taking a risk was so filled with adventure that fear, if it existed, was something you were willing to face just to prove you were up the dare.

      The idea of taking a risk is like fuel, it gives us the courage we need to play by our own rules and go out on a limb. Risks don’t have to be big in order to be impactful. They can be small changes, or even decisions we make in our day-to-day lives that are out of the norm. When we take a risk we set the wheels in motion that inspire change, and we never know what might come of a little adventure.  

      I have three dares for you on this Monday morning. The first two are light and fun. They encourage you to put your inhibitions aside and embrace more joy in your life. The third requires that you’re willing to step out of your comfort zone, a scary place initially, but where true potential lies.

      I Dare You To…

      1. I dare you… To do something spontaneous that wasn’t in your plan for the day. Consider the possibility of waking up to your mental white board of must do’s, the one that’s filled with notes, lists, and errands. What would happen if you cleared some space and called a friend to meet for lunch, or headed out on an expedition? What about getting a pedicure or finally sitting down to cherish a book that’s been sitting unopened on your nightstand? What’s the worst that might happen if you replace shoulds with wants, just for the day, and take the opportunity to do something unexpected? Remember my blog: “Today is the youngest you’ll ever be.” This day will never happen again and this is the only moment we can count on, so why not live in the moment?
      1. I dare you… To be alone in your thoughts, to meditate, reflect, and journal about them. Self-reflection is a critical cornerstone to a healthy mind. Thoughtful engagement with your personal worries, hopes, and dreams is the key to being healthy from the inside out. Journaling provides the opportunity to purge your thoughts and it offers great insight. You become our own personal sounding board, and it’s cathartic to give your voice a place to be heard. Not to mention, it makes your worries more manageable and less powerful.
      1. I dare you… To get uncomfortable and to do something that challenges you on a personal or professional level. Remember that age is not a limitation; it’s inspiration. There’s no better time than the present to get started on a goal and embrace the opportunities that lie ahead. Age is a driver, it’s reminder that if not now, then when? I filmed my first fitness DVD after the age of forty, I started teaching college right before I turned fifty, and just this year I am starting to practice as a therapist. My goal has always been to promote the link between physical health and emotional wellbeing, and to bring the fitness and mental health communities together. We’re never too old to do what we want to do, and often the wisdom and experience that come with age bring us greater success.

      Those three words, I dare you, can make even the most mild mannered among us stand tall and rise to the challenge. Dares inspire action and action inspires change. Change is full of unexpected opportunity, so go ahead, I Dare You…

      Angie

      Angie MillerAngie 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

       

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