Angie's Corner

Posts in the Angie Miller category

Two More Surefure Ways to Sabotage Your Self Esteem

by Angie Miller

Angie Miller

A few weeks ago I posted a blog about self-esteem, and an ironic look at how we sometimes sabotage it with negative decisions and behaviors. Though there are many, today I came up with two more self-esteem destroyers that undermine our ability to experience joy and appreciate the lives we have created:

1. Compare Yourself to Others. Seek and you shall find all kinds of people who are thinner, smarter, prettier, and more successful. Lets face it, our world is filled with people who could make us feel bad about ourselves if we were so inclined to use them as a yardstick with which to gauge personal value. People with good self-esteem, however, recognize that personal acceptance comes from within and comparisons only serve to undermine our worth and deflate our sense of self. People with good self- esteem focus on their personal strengths and use their weaknesses as opportunities for growth. While they may admire others and aspire to emulate some of their qualities, they’re realistic enough to know that each person has his or her own insecurities and demons to face. Far be it for us to decide that their lives are perfect based on our own fabricated perceptions. It may seem like some have it better, and it just so happens that they might, but remember that life is a journey, not a competition. If you want to compare yourself to someone, compare yourself to the person you were yesterday and the person you hope to be tomorrow.

2. Surround Yourself with Negative People. If you really want to feel bad about life in general, and you want a partner in crime, surround yourself with negative people. Those who are never happy, constantly complain, and are always quick to judge are the best. After all, misery loves company. But if you tired of hearing their incessant litany of reasons that others do them wrong, or life in general just isn’t fair, or if the decisions they make seem to rub you the wrong way, you might want to consider spending less time in their company. It’s a well-known fact that those we spend the most time with have a profound influence on our attitude. People with good self-esteem surround themselves with positive individuals who inspire them rise to the occasion, live their best life, and be their authentic self. They know that positive energy is contagious, and when we’re in the company of those look for reasons to be grateful and experience joy, we are inspired to do the same.

Our self-esteem is something that is cultivated over the years, a make-up of our personality, upbringing, and experiences. It’s an overall sense of being in control of our attitude and approach to life. Ultimately we are the creators of our self-esteem through the decisions we make and the behaviors we adopt. With added insight and a little humor, we can steer clear opportunities that sabotage our self-esteem and adopt behaviors that make it stronger.

- 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

 

By Collage Video | | Angie Miller, fitness, Weekly Blog, wellness | 0 comments | Read more

Five Decisions To Make for a Better Day

by Angie Miller

Angie Miller

Decide to smile. Let go of your gadgets when you’re waiting in line, walking, or surrounded by other people, strangers or not. Take the opportunity to smile, make eye contact, and show that you’re aware of another person’s presence. Better yet, go the extra mile and engage them in conversation. You’d be surprised how everyday interactions can have a positive impact on our day. They keep us connected to the world around us through simple, yet powerful communication.

Decide to be present. Wayne Dyer, a renowned author and speaker, known for his work in positive psychology said that much of our stress and anxiety is caused by our inability to live in the present. We’re often consumed with guilt over the past or worry about the future, rather than living in the here and now. The truth is, we cannot change what is behind us, nor control what is ahead of us, but we can learn to experience life as it is happening now. We can embrace the joy that today brings and be mindful of the opportunities that surround us.

Decide to control your emotions. Remember that people who can’t control their emotions control other people with them. Life is unpredictable and things happen everyday that trigger our defenses and give us reason to be frustrated and angry. We can surrender to those emotions or we can manage the only thing we do have control over, our attitude. We’re much more likely to let the small stuff go if we have a healthy outlet for all of life’s demands. It may be exercise, journaling, talking to friends, reading, or even a glass of wine and some reflection time before we go to bed. Whatever it is, if it helps us keep our emotions in check, it’s all good.

Decide to be grateful. For all of the things that don’t turn out the way we planned, for all of the unpredictable things that happen in our lives, from small disappointments to devastating losses, there are always reasons to be grateful. It’s these reasons that get us out of bed every morning. The key is to focus on these reasons, and to build our sense of purpose around that which is most meaningful to us. List what is most meaningful to you. Write down your reasons to be grateful. Let them wake you up in the morning and put you to sleep at night. Let them inspire you to achieve great things, and to live life to your highest potential.

Decide to exercise so you can feel better, not look better. Forget about the skinny jeans and six pack abs. The bottom line is that we feel the way we think, and the best way to adjust our thinking is to exercise. Exercise clears away the clutter and gives us healthy perspective. It’s a proven mood elevator. When our thoughts are positive, we feel good about who we are and how we look. Confidence comes from within and it transfers to everything we do.

 - 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

 

By Collage Video | | Angie Miller, fitness, Weekly Blog, wellness | 0 comments | Read more

Three Surefire Ways to Sabotage Your Self Esteem


by Angie Miller

Angie Miller

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

 

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

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

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

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

- Angie

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

 

By Collage Video | | Angie Miller, fitness, tips, Weekly Blog, wellness | 0 comments | Read more

Mix it Up with Machines


by Angie Miller

Angie Miller

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

1. An Elliptical Machine for a warm-up and cardio.
2. A rowing machine for the large muscles of the back.
3. A shoulder machine.
4. A chest machine for the pectoral muscles.
5. A biceps machine.
6. A triceps machine.
7. A glute machine for a strong, powerful gluteal muscles.
8. An abdominal machine.

I recommend doing the exercises circuit style. Start with the Elliptical, and then rotate through the other machines for three complete cycles. Before you begin, keep in mind that if machines aren’t a part of your normal routine they can be intimidating. But the good news is that today’s fitness machines are better than ever. With visuals and instructions they’re easy to use; and more so than free weights, body bars, and exercise bands, they provide stability throughout the exercise. They also guide your movement patterns, helping to keep your range of motion safe and effective and reducing your risk of injury.

Station One: Elliptical Machine

Start out with elliptical training for an active, full body workout. For a safe, proper warm up, stay on the elliptical for 10 minutes. If you have more time, increase the resistance or speed and add 10 more minutes for a quick cardio blast.

Tip: Watch your foot placement on the elliptical. For smaller women it may be best to step to the inside of the pedal for the narrowest, most comfortable stance. Use your arms to get a full body workout and to better engage your core.

 

Station Two: Rowing Machine

Now that you’re warmed up and ready to go, start with the large muscles of the back and challenge them with a machine that is fun, functional, and easy to use. Rowing machines are incredibly versatile. They strengthen your back muscles as well as your arms, legs, and core.

Tip: Depending on your fitness level, your initial rowing time may vary anywhere from five to ten minutes. Increase the time or level intensity as you feel stronger and your body feels ready for an additional challenge.

 

Station Three: Shoulder Machine

Next up, it’s time to train the upper body with a cable machine that trains your shoulders and arms while engaging your core for improved strength.

Tip: For added stability and support, perform a one-arm shoulder press in a seated position. Once you have that mastered try adding a two-arm press. When you’re ready for the next level perform the exercises standing.

Tip: Perform 16 reps of a bilateral (two arm shoulder press), or 8 reps each of a single arm shoulder press.

 

Station Four: Chest Machine

A total body circuit wouldn’t be complete without a chest workout that also targets the arms and front of the shoulders. For versatility and best results, perform both a chest press and a chest fly to target all of the surrounding muscles.

Tip: Perform 16 reps of a chest fly and 16 reps of a chest press

 

Station Five: Biceps Machine

You’ve targeted the large muscles of the back, chest, and shoulders. Now it’s time for single joint exercises that target the biceps.

Tip: Perform 16 reps of a bilateral (two arm) biceps curl, or 8 reps each of single arm biceps curl.

Station Six: Triceps Extension Machine

Say goodbye to bye-bye arms. Triceps are stubborn and hard to work, and that’s all the more reason to make sure you don’t leave the gym without a triceps challenge that will make you proud to show off lean, sculpted arms.

Tip: Perform 16 reps of a bilateral (two arm) triceps extension, or 8 reps each of single arm extension.

.

Station Seven: Glute Machine

Your glutes are your powerhouse. They improve your posture and assist you in everything you do. They’re also your back’s best friend, giving it the stability and support it needs.

Tip: Perform 16 reps with both legs, or 8 reps on each side.

 

Station Eight: Abdominal Machine

You’ve worked the back end, now it’s time to target the front. An abdominal machine will keep you safe and stable, giving you the six-pack of your dreams while keeping your alignment secure.

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

Best to You in 2015~

Sincerely,

 

- Angie

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

 

By Collage Video | | Angie Miller, exercise, fitness, practice, tips, Weekly Blog, wellness | 0 comments | Read more

The Pitfalls of Procrastination


by Angie Miller

Angie Miller

Last week I blogged about New Year’s Goals, and this week I’m wondering how many of us have taken on those goals with a vengeance and how many are still procrastinating? Sometimes, when one of our goals seems daunting, so much so that we can’t bring ourselves to break it down into smaller, more manageable pieces, we are paralyzed by our own internal struggles. At the core of those struggles is often that doubting, nagging voice inside us that says that our goal is too challenging, something we don’t deserve, something we don’t have time for, or any other multitude of self-sabotaging thoughts. It’s those thoughts that stand in the way of us accomplishing that which propels us forward and helps us realize our dreams.

None of us wants to wake up one day and feel that we have let time slip away and we aren’t where we aspired to be. Life is too short to have regrets. So today, once and for all, it’s time to start start realizing our potential and attacking our goals. But in order to do that we first have to recognize why we procrastinate. Though the reasons are vast and varied, fear seems to be most compelling. When it comes to self-defeating behaviors that stand in the way of our goals, fear trumps.

Do we fear failure or success?

If procrastination is a means of self-sabotage, and it is, then fear is it’s greatest ally. Fear is that ugly beast that lurks unknowingly just under our consciousness and undermines our ability to succeed. Fear comes in two forms: Fear of success, and the flip side of the same coin, which is fear of failure.

Fear of Failure: Those who fear failure often don’t try at all, with the mindset that if that if failure is an option, and it is anytime we put ourselves out there, they’d rather chalk it off to lack of effort as opposed to lack of talent or intelligence. It’s when we say, “I’d rather fail because I didn’t try at all, rather than put all of my time and effort into something and take the chance that I might fail regardless.”
Fear of Success: Often stems from the fact that subconsciously we don’t feel good enough, or we feel guilty, believing that we don’t deserve the opportunities that could stem from our success. Fear of success also comes from the fact that we might be concerned about the additional responsibility and visibility that accompanies success, thus added pressure and higher expectations from others. We may worry that our relationships could suffer, or that our success will expose us to too much scrutiny.

If fear is our nemesis, how do we conquer it? Realize that fears are that which we create in our mind, so our mind is where we need to start.

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

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

One step leads to the next, and just like weight loss, slow, consistent patterns of behavior lead to long-term results. When we face our fears and take that first step, we can realize our goals and maximize our potential. Remember, goals are the driving force behind our success and our ability to lead purpose driven lives.

Best to you in 2015!

Sincerely,

Angie

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

 

By Collage Video | | Angie Miller, Weekly Blog | 0 comments | Read more

Forget About Resolutions: Set Goals

by Angie Miller

Angie Miller

“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.” ― Melody Beattie, The Language of Letting Go: Daily Meditations on Codependency.

In her book, Codependent No More, Beattie addresses the difference between and New Year’s Resolutions and New Year’s Goals. Her emphasis is on the fact that resolutions are often short term, rarely do they last; but goals give us direction and help us lead a purposeful life. Goals are meant to be impactful, something we work toward to make our lives better in the here and now and over the course of time. Goals help us begin each day with intention and they build our self-esteem. For every goal we accomplish, we realize our potential and we are inspired by our own success. Undeniably, goals are the impetus for change.

Beattie suggests that in order to get started, we need to ask ourselves a series of questions. I couldn’t agree more. I believe that questions, and the process of seeking answers, helps us to lead a happy, fulfilling life. Questions inspire us to take stock, and they make us aware of our surroundings. As we look for answers, we pay close attention to the opportunities around us to learn and grow.

Here are some suggested questions:

What do you want to happen in your life this year? Think in terms of friendship, family, and love.
What do you want to happen in your career?
What would you like to do or accomplish?
Where would you like to grow?
What would like to change?
What problems would you like to solve?
What decisions would you like to make?

What obstacles might get in the way? (This is huge! You have to know your barriers, people or situations that get in the way of you achieving your goals. You also have to recognize your own behaviors and actions that get in the way.)

As you ask these questions, along with any others you can come up with, write down your answers. Be sure to let your thoughts flow, without judgment or self doubt.

After you brainstorm, categorize your goals into short-term and long-term goals. Short terms goals might include daily goals and weekly goals, while long-term goals might take you a month, two months, or even a year or more to accomplish. For long-term goals, be sure to break them down into smaller, more manageable steps, such as daily and weekly objectives to keep you on track and prevent you from taking on too much too soon. Remember, slow and steady wins the race. Anything worth accomplishing is going to take hard work, dedication, and patience.

Three of Beattie’s additional suggestions for success:

1. Turn everything into a goal. Everything we’d like to do accomplish or change should be turned into a goal. Nothing is too big or too small. Maybe we want a new career, or a higher salary; but first we’d like to plan a vacation to clear our head. Remember, one of the best ways to build self-esteem is to turn everyday tasks into goals; therefore every task that you accomplish is one more reason to celebrate.

2. Write your goals on paper. Writing your goals on paper makes them more concrete. There is a level of commitment when you see something on paper and you can reference it for inspiration. More importantly, writing down your goals keeps you focused.

3. Check off your goals once you reach them. Checking off your goals gives you a sense of accomplishment. It allows you to recognize that you have the ability to set your mind to something and accomplish it. If you don’t achieve your goal by the date you set, reevaluate. The main reason we don’t achieve our goals is that we don’t break them down, we expect to accomplish them too soon, or we don’t have a concrete plan for how to get to there.

Keep in mind that things happen when the time is right, but sometimes the right time is when you set your mind to something and you have a plan for how and when to make it happen. May today be the start of a new year, and many new goals.
Best to you in 2015!
Sincerely,

- Angie

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

 

By Collage Video | | Angie Miller, exercise, fitness, Weekly Blog, wellness | 0 comments | Read more

Exercises for a Healthy Back


by Angie Miller

Angie Miller

Does back pain hold you back from fitness activities that you enjoy? If so, you’re not alone. Americans spend more than 86 billion dollars each year treating back pain symptoms, according to current research. Occasional back discomfort isn’t foreign to most of us, but chronic back pain can cause severe limitations in daily living activities as well as physical exercise. Certain risk factors, such as muscle imbalances, poor posture, obesity, stress, and excessive sitting can increase our risk for lower back pain. Whether we have jobs that require us to work at a computer all day, or be on our feet, more than likely all of us could benefit from exercises that build a strong, healthy back.

 The four exercises below are designed to stretch and strengthen the back, as well the surrounding muscles, such as the abdominals, muscles of the pelvis, and gluteal muscles. The exercises are easy to perform, but very effective, whether you’re a novice or an advanced exerciser.

 Recommended Repetitions: Approximately 8-12 repetitions per exercise. Hold each repetition for approximately 10 to 30 seconds.

When you’ve mastered that, you can increase your repetitions, and/or your hold time.

Safety Tip: If you've injured your back, have chronic back pain, or other health conditions such as osteoporosis consult your doctor before doing these exercises.

Exercise #1: Cat Stretch-

How to Do It: Start in a quadruped position with your hands below your shoulders and knees below your hips. Back should be flat and head in line with your spine. Breathe in through your nose, and as you exhale drop your head and look back toward your knees while rounding your upper back toward the ceiling.

Tip: Hold each repetition for 10 to 30 seconds.

Muscles Targeted: Erector Spinae, Trapezius

 

Exercise #2: Opposite Arm/Leg Extensions-

How to Do It: Start in a quadruped position with your hands below your shoulders and knees below your hips. Back should be flat and head in line with your spine. Extend your right arm out in front of you, then your left leg out behind you. Keep your arm and leg in a straight line with your spine.

Tip: Avoid lifting your arm and/or leg too high. This can cause your lower back to sway.

Tip: Your gaze should be down, but avoid lifting or dropping your head.

Tip: Create an invisible belt around your waist, so you co-contract your abdominals and lower back for a strong, stable center.

Tip: Hold on the extension for 10 to 30 seconds.

Muscles Targeted: Erector Spinae, Gluteus Maximus, Hamstrings, Rectus Abdominis

Exercise #3: Pelvic Tilt-

Lie on your back with your knees bent, feet flat on the floor. Bend at your elbows with your hands behind your head, letting your fingertips rest gently behind your ears. Breath in, letting the natural curve of your spine bring your lower back off the mat. As you exhale, tilt the bottom of your pelvis toward the ceiling, pulling our abdominals in and pressing your lower back against the floor.

Tip: Hold the tilt for about 10 to 30 seconds.

Muscles Targeted: Erector Spinae, Rectus Abdominis, Hip & Pelvic Stabilizers

 

Exercise #4: Bridge-

Lie on your back with your knees bent, feet flat on the floor. Arm rest gently at your sides. Inhale through your nose. As you exhale lift your hips off the ground, pressing your pelvis up toward the ceiling. Stop when your thighs and back are in a straight line.

Tip: Avoid hyperextending through the hips. This can cause your lower back to arch.

Tip: Keep your gaze up toward the ceiling and your neck neutral. Avoid tucking your chin into your chest.

Tip: Hold the bridge for 10 to 30 seconds.

Muscles Targeted: Erector Spinae, Gluteus Maximus, Hamstrings

 

 Wishing you a healthy back and a Happy Holiday.

- 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

 

By Collage Video | | Angie Miller, exercise, fitness, Weekly Blog, wellness | 0 comments | Read more

Arm Yourself for the Holidays Workout


by Angie Miller

 

Angie Miller

Whether it’s summer time fun or holiday festivities, we all want to bare arms that are strong and sculpted. This upper body workout gives you three exercises to strengthen and tone your biceps and triceps, along with interesting variations that challenge your balance and work your core.

Tip: Remember that exercise bands offer variable resistance, which means that the resistance changes throughout the range of motion. This keeps the movement dynamic and allows you to create the amount resistance you need. If you need the work to be harder, step further away from the anchored band so the pull is greater.

Tip: Make sure that your band doesn’t have any “rebound,” when you return to your start position. This means that you don't want there to be any slack in the band no matter where you are in the movement.

Equipment Needed: Resistance Band, (as well as a Sliding Glass Door or an Anchor for a Doorway). Wishing you lots of joy and good health during the holidays.

- 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

 

By Collage Video | | Angie Miller, exercise, fitness, practice, Weekly Blog, wellness | 0 comments | Read more

Freaking Out Over Fifty... NOT


by Angie Miller

Angie Miller

Okay, so maybe I’m freaking out a little. But I’ve practiced being fifty for about a year now, so I should be well prepared. Last year on my 49th birthday I kept repeating, “I’m going to be fifty,” as if I needed to hear the words spoken aloud. I was probably trying to brace myself for whatever emotions I thought I would experience. In reality, I think that when 50 came, I just wanted to “be ready.”

Fast forward a year, and today, December 1st, I officially turn fifty years old/young. I still don’t know if I’m ready, after all society puts a lot of pressure on women to stay vibrant and young, and age comes with a lot of stereotypes. But I will say that turning fifty has inspired me to look ahead, and seek answers to some pivotal questions. It’s helped me to discover what I need to let go of, and what I have yet to accomplish. Most importantly, it’s reinforced the value of time. It started with a moment of clarity, the realization that the years ahead of me are (more than likely) not numerically equivalent to the years behind me.

While some may find that depressing, I find it empowering. It’s all about perspective, and age can be a great motivator. Sometimes we need that wake up call. The courage to ask ourselves a few key questions that have potential to impact our lives in ways we never imagined. There are so many questions we could ask, but here are a few I came up with:

What do we really want?

What have we always wanted to do, and who is stopping us from doing that other than ourselves?

How do we get out of our own way?

And finally…What are we waiting for?

While I am still in the process of discovering the answers to these questions, I couldn't be more excited for what lies ahead. Questions pave the way to possibility for all of us who are brave enough to ask. I am personally inspired to see what 50 holds for me, and how I can use time (and age) to my advantage. I hope that you’re inspired too, and I hope that age will forever propel you forward rather than hold you back. Most of all, I hope that for all of us, today is the start of something wonderful…

- 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

 

By Collage Video | | Angie Miller, Weekly Blog, wellness | 0 comments | Read more

Injuries happen: What you can learn from getting hurt?


by Angie Miller

Angie Miller

Injuries Can Be Unexpected Blessings

While I can’t say that I’m an adrenaline junkie, for whatever reason, being on vacation makes me want to experience adventure that I wouldn’t otherwise consider. Maybe that’s why on a trip to Costa Rica I couldn’t resist the brochures promising breathtaking views and beautiful waterfalls, just an ATV ride away. Along with that ATV ride was a life-changing experience – I had an accident and sustained a serious injury.

One bad turn led to a lengthy recovery

My injury occurred a couple hours into the ATV experience. One bad turn and I remember hitting the dirt with such velocity that if the searing pain weren’t enough, the bone protruding from my arm convinced me this wouldn’t be speedy recovery. As a fitness professional, and a driven individual who loves a challenge, I wasn’t prepared for it to come in the form of a long-term recovery. But I’m happy to report that injuries can be an unexpected blessing.  If you don’t believe me, read on. 

Lessons learned from getting hurt

Humility

One day you’re doing plank work and developing a chiseled core to die for, and two months later you’re having serious doubts you’ll ever be capable of that position again. It’s humbling, but here’s the upside: As you make your way back to your pre-injury state, you appreciate how hard your body works to achieve the simplest movements. Every ounce of strength you gain and increase in ROM is a success you can celebrate. Yesterday you may have bragged about your 10 one-armed push-ups; now, suddenly, being able to lift your arm above your head is enough to make you cry tears of joy.

Patience

Every day I want to go out and push it, as we all do when we get injured. But the chance of getting re-injured and starting over again has stood as a deterrent.  If that’s not true for you, talk to a physical therapist about some of the things they’ve experienced in their line of work — you’ll realize that your recovery is relative compared to the lady who fell off the elephant in Africa. Working through the process one day at a time may be more than you bargained for. But recognizing how far you’ve come should convince you that patience really is a virtue. 

Perspective

Post-injury, I have greater empathy for the frustration my clients feel when they can’t overcome a plateau or execute a movement properly.  But even if you don’t do downward dog for a living, you learn that the recovery process comes with fringe benefits. When supervised by a professional, body awareness increases, form improves and proper techniques are learned. Once you understand your body and your injury more clearly, you’re no longer a victim, but a person who is in control of her recovery.

Bottom line: Sometimes we take our bodies for granted, and an injury gives us an unexpected wake-up call. The good news is that it can be a blessing as we learn to appreciate the power of humility, the glory of patience and the advantage of new perspective.

- 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

 

By Collage Video | | Angie Miller, Weekly Blog | 0 comments | Read more

Stay in Touch

Information

210 W. Parkway, Suite 7, Pompton Plains, NJ 07444 ● © Collage Video ● Exercise Video Specialists ● Fitness Videos and Workout Videos ● 1-800-819-7111 / 201-464-4921 ● CustomerCare@CollageVideo.com

From Our Blog

  • Collage welcomes instructors Brook Benten & Aimee Nicotera to the shop!

    Exciting news! We're welcoming two highly qualified instructors that will help you crush your fitness goals, shake up your routine, and offer a new source of motivation!   Brook Benten, B.S. in Exercise and Sport Science from Texas State University. Masters of... read more

  • Two More Happy Yoga DVDs Coming to Collage Video

    Happy Yoga from Sarah Starr is designed to bring you the beauty of Mother Nature as you receive yoga's rejuvenating benefits, including flexibility, toning, clarity and balance. Want to learn more about Sarah? Visit her instructor profile here. These titles... read more

  • What is Callanetics? Is it for me?

    Some people swear by it. Some people have never heard of it. It’s Callanetics. Callanetics became a revolutionary method of exercise and gained international recognition for its speedy body-shaping results. Some of the noise behind Callanetics may have softened over... read more