Angie's Corner

Mix it Up with Machines

by 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:

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

Forget About Resolutions: Set Goals

by 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.

- 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

Exercises for a Healthy Back

by 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

Arm Yourself for the Holidays Workout

by 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

What’s the Best Way To Refuel After Exercise?

by Angie Miller

After a grueling boot camp, muscle conditioning, or cardio workout our muscles are depleted and in need of nutrition. The question is, how soon after we sweat should we be refueling? Post exercise hydration and nutrition needs are important considerations, and they play a key role in our ability to maximize the benefits we gain from our workout. Check out the questions and answers below for some important tips.

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 necessary to enhance performance. The drink should contain carbohydrates to properly fuel the nervous and muscular systems.

How soon after exercise 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 muscle and strength gains from your workout.

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

The moment you cease exercise the window of opportunity opens and from that time on the benefits begin to decrease. Because solid food can take approximately 2 to 3 hours to digest, it is not generally a recommended option as the window is closed by the time it’s digested. Although nutrition bars can be effective before and after exercise, liquid is generally recommended because of how quickly it is absorbed and nutrients are delivered to the muscles.

How important is post-exercise nutrition?

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

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, there’s “ideal,” and then there’s real life. If you don’t fuel according the latest research that’s not to say that you won’t experience positive results. It is suggesting that you can improve your performance and get even better results when you fuel properly. My advice is to do the best you can in terms of health-conscious choices, not just post-recovery, but all the time, because you deserve to look and feel your best.

Best in Health,

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

Weightless Workout~ The Power of Bodyweight Training

by Angie Miller

As bodyweight workouts rise in popularity, I often get asked about their effectiveness and their ability to deliver results. Personally, I think bodyweight training is the foundation of all training. Not only do I love the freedom and flexibility of weightless workouts, no equipment, no fuss, I love what they teach us about our body. When it’s just us against gravity we learn how to create resistance, and how to target every muscle group effectively simply by changing our body position. Bodyweight training teaches us how to manage and distribute our body weight, how to stabilize and strengthen our core, and how to use our gluteals for power and support. This gives us better body intuition that carries over into everything we do, in the gym and at home. Most importantly, without the added dimension of dumbbells, weighted bars, and other training tools, we can focus on proper form and technique, and just like dancers we can learn to move with grace and precision.

Here are of three of my favorite bodyweight exercises: All three exercises build upper body strength in your arms and shoulders, help you to stabilize and strengthen your core, improve your flexibility, and teach you to use your gluteals and legs for power and support.

1. Downward Facing Dog:

How to Do: Start in plank position with your body fully extended, hands directly below your shoulders, hips stable, and shoulders down and back. Engage your torso and lift your hips in the air, keeping your hands and feet in place so you stay long and extended.

Tip: Think about distributing your bodyweight so that your shoulders and wrists don’t feel any extra pressure. Engage through your center as if you’re wearing a belt. Lift your energy up through your spine and down the back of your legs, rooting into your heels.

Tip: Be sure to keep your neck long to avoid your shoulders sinking into your neck.

2. Side Plank:

How to Do: Start from front plank, then open up into a side plank, extending one arm up toward the ceiling.

Tip: Make sure that your support arm is directly below your shoulder. Be sure to keep your neck long and look up toward your extended arm. Stack your hips and shoulders, placing your body against an invisible wall behind you.

Tip: You can modify this exercise by bending your bottom leg and placing your knee on the floor. This helps take pressure off of your shoulders and wrists.

3. Tabletop:

How to Do: Start with your buttocks, feet, and hands on the floor, with fingertips facing your hips, feet are hip distance apart. Gently lift your hips and try to flatten your torso, engaging your center, pulling your chest open, and drawing your shoulder blades together.

Tip: Keep your head in line with your spine and don’t forget to breath. Really engage your gluteals here, using them for strength and support.

Tip: Tabletop opens your chest and strengthens your back, gluteals, and hamstrings, all three areas that are often overlooked and undertrained. This is great for your posture!

I hope you enjoy bodyweight training as much as I do. Here’s to good health, strong muscles, and amazing posture!

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

Exercise and Weight Loss…. 5 Simple Steps to Success

by Angie Miller

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

1. Realize there’s one formula for weight loss… calories in vs. calories out! The quality of foods you eat and where your calories come from is important when it comes to body composition, energy level, and overall health and wellness, but ultimately when it comes to weight loss it boils down to one thing. You need to burn more calories than you consume.

2. Accept that there is no quick fix! You’ve heard this one time and time again, and sometimes you might wish it weren’t true. There’s no gadget, tool, machine, ball, or otherwise that can give you the body of your dreams without a lot of hard work, dedication, and perseverance on your part. The good news… I’ve never met a person who couldn’t do it once they set their mind to it.

3. Find activities that you enjoy. Just because your best friend claims to have lost 10 pounds taking her favorite indoor cycling class doesn’t mean it’s the answer for you. If you try the class several times and it doesn’t make your heart sing, move on. Investing time and energy into activities that you don’t enjoy is a surefire recipe for disaster. It won’t be long before doing laundry and picking the lint out of the dryer will seem like a better alternative. Find something that makes you want to get out of bed in the morning.

4. Be realistic and don’t overdo it. If you’ve never exercised in your life, or you haven’t exercised for an extended period of time, be realistic about the amount of time you are willing to invest in this new endeavor. Start gradually and work your way up. Diving into something head first is never a good idea, but diving into exercise too quickly can be downright dangerous. Sore muscles aside, you could risk burnout and possible injury.

5. Establish a routine…ASAP! Routines are good. They’re predictable, they give us a sense of control over our lives, and they allow us to manage our time more efficiently. Write out your exercise routine, post it on the fridge, and share it with family and friends. Make sure everyone knows that your exercise time is not something you’re willing to compromise. Encourage them to keep you accountable. Kids love doing this! You get to ask them if they did their homework, they get to ask you if you did your exercise.

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

- Angie

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

The 411 on Squats

by Angie Miller

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

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

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

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

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

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

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

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

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

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

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

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

Safe Squatting,
Angie

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

Fact or Fiction: Fitness Myths Debunked

by Angie Miller

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

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

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

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

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

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

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

Routines: The Plus Side of Predictability

by Angie Miller

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

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

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

Start with the following questions:

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

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

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

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

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

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

~Angie Miller

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