Angie's Corner

How to Challenge Your Fear of Change

by Angie Miller

Mindfulness is the art of being present and living fully in the moment, letting go of guilt over the past and worry about the future. It helps us manage stress by embracing qualities such as patience, letting go, trust, and acceptance. Today as I was listening to a book about mindfulness, the author mentioned something that made me stop and take a pause. It's something I know so well, but in the context of what he was saying it became more vivid.

It was simple: "Every ending is a new beginning." It reminded me that endings signify change, and while change often induces stress change is actually opportunity. No matter how difficult, change allows us to grow and learn and to embrace new experiences.

For me it was a gentle reminder to always look forward rather than back, and to welcome all that lies ahead.

In light of this, I decided that if we’re going to challenge our fear of change we need strategies to help us focus on the future and let go of the past. I came up with two that I believe are critical and have proven to be most beneficial to me personally:

1. Grow with change. As a trailing spouse, I know change. There was a period of time where my husband and my two daughters and and I moved three times in five years for his career. Having grown up in one home all my life, this wasn’t a lifestyle I would have imagined living, but somehow those moves seemed to call on my courage. Maybe it was personal resilience, the kind you don't realize you have until put to the test, or two brief experiences living abroad at earlier times in my life. Maybe it was the freedom of anonymity, where no one is “watching” and you’re not “keeping up,” after all you don’t know anyone. It may have been all of the above, but somehow I always put inhibition aside and found that it was the perfect opportunity for transformation and fresh starts. If everything you know to be true is changing, what do you have to lose?

This mindset empowered me, and it was a catalyst to new things and to put myself out there in ways I wouldn’t otherwise have done. I think this feeling is familiar to many, and it doesn’t take a move to get you there. It’s similar to the desire many of us have had after a break up to change our look, or something about our lifestyle like a new hairdo or a gym membership. The bottom line is, there’s power in change if we tap into it. Sometimes we’re inspired to change our career or our direction in life to match the energy we get when one door closes and we’re ready for the next one to open. It means that something has come to an end and what lies ahead has potential. If we look back and yearn for what used to be, we are left with nothing but regret and disappointment. If we open our arms to it, we can embrace it and build upon whatever lies ahead. Remember that being uncomfortable is where growth happens.

2. Accept change. Some moves went better than others. With some moves I went in with an open heart. With others I went in with resistance. Those were always the harder moves, and my tone set the tone for my daughters and laid the foundation for how things were going to play out in our lives. I soon learned that acceptance doesn’t mean resignation, it means that you accept the situation for what it is and you choose to make the most of it. It’s like Elizabeth Kubler Ross’ five stages of grief; sometimes you have to go through denial, anger, bargaining, and depression before you can get to acceptance, but once you get there you’ll see the situation through a fresh set of eyes. At that point everything about the move, the break up, the job loss, or whatever change you’re experiencing will seem easier to manage and less of a struggle.

Every ending really is a new beginning, and beginnings are full of excitement and wonder. May we all be open to change, and the possibilities that lie therein.

Best to you in Health,

- Angie

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

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

by Angie Miller

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

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

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

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

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

ACSM guidelines recommend the following:

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

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

Flexibility Training: 2-3 days per week minimum

(See ACSM guidelines for more specifics)

Intensity- refers to how hard you’re working.

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

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

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

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

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

Happy Monday!

Best in Health~

- Angie

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

Want to Chisel Your Middle?

by Angie Miller

Try these Core Crushers on the Ball

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

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

Ball Pass

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

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

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

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

Ball Pikes

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

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

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

Thanks for working out with me! Have fun with these exercises and enjoy the results!

Best in Health~

- Angie

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

Want Strong Legs, A Tight Tush and a Chiseled Middle? Try These Exercises on The Ball…

Stability balls are great fun! They offer controlled instability, meaning that they are unstable, but you can safely control them within the training environment. It’s the instability that challenges you and forces you to use all of your resources, your core, your posture, and quality movement patterns to maintain your balance throughout the exercises.

I love training with stability balls because I feel like a kid again. They’re light and dynamic, but oh so challenging. I have a multitude of exercises I like to do, and today I’m going to share two of my favorites. Both are multi-joint, multi-muscle exercises. These are more complex exercises that force you to stay on alert physically and mentally, and give you better results in less time. Be prepared to improve your posture, better your balance, and move in in a purposeful manner. Next week I’ll share more stability exercises, and soon you’ll have a short twenty-minute workout you can put together or mix and match to make your own.

Want strong legs and a tight tush? Try Wall Squats with the Ball

Stability ball, wall squats are an excellent way to train the legs and tone the tush. 2-3 sets of 12-16 reps will have your legs and backside feeling stronger and sexier than ever before.

How to Do: Stand against the wall with the ball secured behind your lower back, above your gluteals. Secure your center by co contracting your abdominals and lower back so your spine is neutral. Inhale as you bend your knees to 90 degrees, exhale as you extend your legs and stand tall.

Safety Tips: Be sure to keep your center strong, and avoid rounding your back. Be sure to keep your knees behind your toes, making sure that they don’t extend beyond the ball of your foot. Be sure to breath properly throughout the movement.

Want to work your chest while challenging your core? Try Push Ups on the Ball

Stability ball push-ups are a great way to train your core while working your chest. The added balance challenge keeps the exercise interesting and fun. Try 2 sets of 8-12 reps and feel the difference in your upper body and core strength.

How to do: Kneel next to the ball and walk out so the ball is under your thighs and your hands are directly below your chest, a little wider than shoulder distance for extra support and proper form. Keep your center strong, engaging your abdominals and lower back. Inhale as you lower, exhale as you lift.

Safety Tips: Avoid “head butting.” Be sure to lower your chest and keep your head in line with your spine throughout the movement.

More to come next week! (Visit next blog here)

Best in Health~

- Angie

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

Want Different Results? Do Something Different

by Angie Miller

Last weekend I taught a kettlebell training for health and fitness professionals. It’s a two day, 16 hour intensive program that covers the science behind kettlebell training as well as many hours of hands on learning and practice. Throughout the weekend my passion for kettlebell education grew as I watched the participants conquer learning curves and develop new skills. I came away feeling ignited and ready to take on new challenges, not just with kettlebells but all types of movement and exercise. The weekend was a powerful reminder if you’re willing to push yourself, if you’re willing to get uncomfortable, and if you’re willing to share what you love with others, you’ll not only experience better results, you’ll never lack motivation to keep training.

If you want different results, try these tips:

1. Push Yourself. More than once I’ve realized that when put to the test I’m stronger than I think. This past weekend was no exception. At one point I demonstrated a skill with a kettlebell nearly twice the size of what I normally use. I did this, quite frankly, because someone was borrowing my kettlebell. I realized in doing so, however, that it was a weight I could manage, and though it would be a challenge it would help me take it to the next level. More importantly, when I went back to using my own kettlebell it suddenly felt too light, and I knew then that I might have been underestimating my own strength. We all know there’s a direct correlation between what we put into something and what we get out of it. If we want more results we have to give more effort. The take away here is that if you’re in the habit of using the same amount of resistance for every workout that you do, you’re missing out. Nothing is more motivating than realizing your potential by pushing your limits and witnessing how your body responds!

2. Share what you love with others. I learned a long time ago that when I teach others I get better at what I do. It reinforces the information and helps me develop a deeper knowledge of the content and skills that I am teaching. What really takes it to next level, though, is that when I share what I love with others, my passion grows exponentially and I want to do more of it. The take away here is that if you are lacking a little motivation in your daily workout, or you need a little incentive to put in your favorite DVD, share it with your neighbor, your kids, your mom, or your best friend. It’s inspiring to share what you love with someone else and to witness the impact through a fresh set of eyes. Best of all, it has a rebound effect. It reinvigorates your own desire to train, gives you new perspective, and propels you to want to do it again!

3. Get Uncomfortable. If you want to take your training to the next level do something you’ve never done before, or do something that’s familiar but take a different approach. I have trained with kettlebells for years, but I don’t regularly train two days in a row for 16 hours. By the end of the weekend I was sore and tired, but oddly invigorated. My body was placed under different demands and it responded accordingly. Not to mention, most of the professionals who were in the training were brand new to kettlebells. Two were Zumba instructors, a couple taught other types of fitness classes, and a few were yoga instructors. Bottom line, they were out of their comfort zone and it was by their own volition. They understand the power of training your body differently and placing it under unique demands. The take away here is that if you want different results, you have to take a different approach. Nothing is more motivating or confidence inspiring than conquering new challenges. ~

Best in Health!

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

The Reality of Routines: Does a schedule lead to success?

by Angie Miller

Do you ever go on vacation, something you look forward to for months, yet in the end you just cant wait to get back to your 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. But perhaps your daily workout schedule, the one that boosts your confidence and mentally prepares you for whatever it is that might come your way. Or maybe it’s your own bed, or your best friend. Whatever it is, our daily routine is something that we can count on that makes us feel purposeful and accomplished.

I have the same epiphany each time I go on vacation. I love every moment that I am there, but somehow I’m always ready to come home. It makes me realize that for as much as I appreciate change, there is power in predictability. Maybe it’s the discipline of daily routine that helps us lead our life with intention. Or it could be that there is comfort in knowing where we will be and what is expected of us. My guess is that it’s a combination of both. But one thing I do know for sure is 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.

Vacations give me much needed perspective, and as much as I love the time away they always seem to reinforce 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, 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

Flexible Mind, Flexible Body

by Angie Miller

I see it all the time… It's the end of class, and just as I'm ready to finish with what I think is the best part of the workout, the ending stretch sequence, there's a few individuals who hustle out of the room as if those final 3-5 minutes are critical to their day. Maybe once in awhile that's true, but before you decide to skip the stretch at the end of your next workout, I think it's important to weigh the benefits of a 5 minute head start on errands, dinner, or whatever it may be, vs. the benefits of 5 minutes of proper stretching.

Know this… skipping the ending stretch after you've just sweated to your favorite exercise DVD, taken a run, or even a long walk, can cause muscle imbalances that result in injury, less effective movement patterns, and in my opinion a less productive workout overall. Just as a flexible mindset can help up to embrace concepts and ideas that are outside of our usual way of thinking, a flexible body can help us to embrace exercises and activities we might not otherwise be able to perform.

So the next time you're tempted to skimp on your stretch, here are three reasons to remain flexible:

1. Stretching improves mobility:

Your joints allow you to move. Whether it's reaching down to pick up your baby, or racing around your neighborhood on your morning jog, stretching helps you to maintain joint mobility. If your range of motion is limited because you have tight muscles, this will affect your workouts and your everyday movements.

2. Stretching improves posture and balance:

Stretching can help you maintain a good balance of muscle strength and muscle flexibility, which is important for proper posture and alignment. A common imbalance for many of us is tight hip flexors, (front of the hips), from sitting down much of the day. This tightness can cause your lower back to sway as your pelvis is pulled forward. Any imbalance like this alters your posture and affects the quality of your movement, which can have a negative impact on your balance. The goal is to be able to move freely in your daily activity and to have proper range of motion as you exercise. Stretching will keep your joints mobile and improve your overall posture and body alignment.

3. Stretching helps relax your muscles and relieve your stress:

After sitting at a desk in front of a computer all day, or sitting at an event for an extended period of time, doesn’t it feel amazing to stand up and stretch? When we sit in one position for too long, or work the same muscles over and over again, aka repetitive movement, our muscles get tight and knotted. Stress also has an impact, as it causes more tension throughout our body. Stretching can help counterbalance the stiffness and tension by increasing blood flow to the affected muscles and stimulating the nervous system to decrease stress hormones. All of this results in a calmer, more relaxed physical state.

When it comes to stretching, the term “use it or lose it” really does apply. Good body mechanics, improved range of motion, healthy posture and alignment, and better balance all result from proper stretching and flexibility.

Here’s to stretching your limits~

Best in Health,

Angie

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

Banana Raspberry Smoothie with Whey Protein

by Angie Miller

Smoothies are like ice cream, they taste great, go down easy, and after a workout there’s nothing that cools you off more. Unlike ice cream, however, smoothies are low in calories, high in protein, and they’re a great post-exercise meal replacement.

What's the best smoothie after exercise?

How about a Banana Raspberry Smoothie with Whey Protein? Full of essential nutrients, this smoothie is sweet, pink, and powerful. Not to mention, it’s a great way to help you recover after a tough workout and it’s quick and easy to make.

When it comes to smoothies, it’s safe to say that I’m experimental. I have never been one to follow recipes, and I love to see what I can come up with by mixing some of my favorite ingredients. I’m sharing this smoothie with you because it’s not only my favorite, it passed the ultimate test when I discovered that my husband and daughters enjoyed it as much as me. Having tasted some of my not so famous creations, they were as excited as I was when I came up with a smoothie that has all the health benefits, but still satisfies our sweet tooth. Check out my recipe and let me know what you think:

Banana Raspberry Smoothie with Whey Protein

• 1 cup of ice cubes
• ½ cup unsweetened vanilla almond milk
• ¾ cup fresh raspberries
• 1 large banana
• 1 to 2 scoops of whey protein powder
• Optional: ½ tsp. of honey or agave syrup

Here’s a picture of the ingredients I use:

Disclaimer: Please note that I’m not sponsored by these brands, nor am I promoting them for any purposes. I recommend that you use brands that fit your budget, needs, and taste buds.

Why drink a smoothie after a workout?

While power bars are quick and easy to grab, liquid replacement drinks, aka smoothies, come with added benefits. They pack a powerful punch after exercise, and they give your body what it needs, when it needs it the most. I cover post exercise meal replacement in my Collage Video blog, titled, “What’s the Best Way to Refuel After Exercise?”

Here are a few highlights to give you a refresher:

Cheers to summer smoothies and lots of sunshine!

Best in Health~

Angie

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

Six Minute Total Body Kettlebell Workout

by Angie Miller

Why train with kettlebells?

Kettlebells are one of the most versatile, time efficient training tools for all over body conditioning. They provide an excellent cardiovascular and strength-training workout that targets your core and improves your flexibility. Kettlebells deliver results; maximizing calorie expenditure and helping you redistribute your weight and lose inches.

Unlike traditional weight training, Kettlebell exercises focus on movement patterns vs. specific muscles. Their unique design allows the body to move through large ranges of motion. With a kettlebell, the weight is offset from the handle so the center of gravity is displaced. This trains the core, and makes the kettlebell more dynamic and challenging. Kettlebells can do anything a dumbbell can do, but not vice-versa.

Kettlebells are fun to work with, and we see and feel the results. Check out my tutorial below, which focuses on safety tips, alignment, and execution, then start swinging.

TUTORIAL:

Double Arm Swings- With this move you will send your hips back, load them up, and explode forward.  Begin by sitting back with the hips, knees slightly bent. Keep your chest open, and shoulders down and back. The weight is in your heels, rooted to the ground. Looking straight ahead, swing the kettlebell back between the legs, snap your hips, and stand up tall and strong. Lock out your knees and squeeze your glutes as you do this.  Don’t try to lift the bell with your arms, or “muscle the bell.”  All the power comes from your hips. Breathing is important here. Take a deep inhale in through the nose on the way down, and exhale as the kettlebell comes up.  You should not feel any pain in your lower back. If you do, check your form, and remember your breathing.

Windmills- Begin with a wide stance. The knee of the front leg may be slightly bent, and the foot will be turned out. The back leg should be straight. Stack your hips, one on top of the other, and lower the trunk toward the kettlebell as the hips flex, then extend and stand up tall. The Kettlebell arm remains upright and extended throughout the entire movement. Remember to look up at the bell. Initially, knees may be slightly bent, but as you become more flexible you may be able to accomplish this move without a bend in the knees. 

Cleans- Begin in rack position.  In the rack position your thumb should be able to touch your chest and your elbow should be snug against your abdomen.  As you let your arm come down, bend your knees, squat slightly, and let the bell hang as in the bottom position of a dead lift.  Point the thumb back, and as you stand up tall simulate zipping up your torso with the kettlebell.  Snap the hips and squeeze the gluts at the top, bringing the kettlebell back up into the rack position.  Picture a vertical line from your groin to your chest.  Hitting yourself in the shoulder or bicep with the kettlebell as you bring it up is an indication of improper form. Be patient and keep practicing.

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

Best in Health

- Angie

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

My Mom, Her Journey Through Dementia & the Lessons I Learned

by Angie Miller

We learn a lot from our moms, much of which we don’t come to appreciate until we’re older, and often until we have children of our own. While I learned a lot from my mom growing up, her lessons were even more powerful when she became sick.  A strong pillar of pride, and a petite person full of sheer strength and determination, my mom raised five girls on her own. Six years ago she was diagnosed with dementia, a disease that ravishes the mind of the affected and the hearts of all who love them, and in July of 2013 she passed away. Unlike the movies, my mom wasn’t able to understand or accept her diagnosis. It came long after we knew that something was wrong, and far past the point of her being able to cognitively process the ramifications. Just as I would expect, the more the disease threatened her independence and ability to care for her family, the harder she fought. While our personalities are a unique expression of who we are, when a disease robs us of our cognitive processes our behaviors are highly affected. My mom was no different. I soon learned that the best way to live with the heartbreak of watching someone you love slip further away each day, was to appreciate the moments of joy and go where they go; experience the journey with them.

My experiences in caring for my mom taught me many lessons and reinforced some of life’s greatest virtues. Even when she lost the ability to adequately express her thoughts and desires, her voice was just as powerful. It is my hope that our stories will reflect that we can still learn from those with cognitive decline, and we can appreciate even more the impact they have on our lives and in our hearts.

My mom taught me Patience- My mom hated the cold, and I realized just how much when we would drive to appointment in the wintertime. Upon arrival I would open the door to help her out, and thanks to the assault of cold air she would immediately scold me to close the door, while at the same time insisting emphatically that she was getting out of the car. We would replay this scenario several times. I learned what it’s like when cognitive decline severs the connection between a person’s cognitive processes and their physical response. Patience was the least I could offer.

My mom taught me to be Flexible- Though never a fan before she became sick, my mom became oddly obsessed with McDonalds iced beverages. No matter where we were heading or how late we were running, when she spotted the golden arches we stopped at McDonalds. She may have had one earlier in the day, but reminding her of that lead to agitation, which was generally driven by anxiety. Who wouldn’t feel anxious if someone was suggesting that you couldn’t remember something that happened an hour before? In the end, I learned that the moment of joy that came from the experience was far more valuable than the cost of the extra frappe.  

My mom taught me Compassion- It was another doctor visit and a cold day, so I made a decision to pull up the curb and walk my mom inside, then ask her to sit on the couch while I ran and parked the car. While it only took a matter of minutes that’s all it took for my mom to disappear. As I stood there that day looking at all the hallways and directions she may have gone, the elevator doors opened and there was my mom with another woman holding her arm. My mom called out my name and the emotional response from both of us was as if we hadn’t seen one another in years. I realized that day how frightening it must be when you’re at the mercy of others to guide you along the right path and always keep you safe. Compassion is at the heart of all we do to walk in another person’s shoes and appreciate the difficulty of their journey.  

The lessons we learn from our mothers take on even more meaning with age and experience. After their loss we appreciate more than ever the impact they had on our lives and in our hearts. May today remind you of your mother’s love and inspire you to share it with her in person or through the power of memory.

- 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