Angie's Corner

Posts in the fit category

What do I eat after I work out?

by Angie Miller

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

 The best post-workout diet tips

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

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

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

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

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

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

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

What are the specific benefits of post-exercise snacks?

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

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

- Angie

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

Hiking to Improve Your Health- Inside and Out

by Angie Miller

Angie Miller

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

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

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

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

Five Reasons Hiking is Good for Your Health

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

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

Happy Hiking!


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

- Angie

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

 

Learning to Love Yourself~ An Ode to Valentine's Day

by Angie Miller

 A reflection on love:

  • In Eastern philosophy, self-love is thought to be the cornerstone of inner peace. A journey toward self-discovery is believed to be essential, as introspection promotes understanding and harmony with oneself, which lends itself to harmony and peace with the world.

Love is the foundation of human compassion toward others, but first and foremost toward oneself. It would be difficult to embrace the differences among us, and to feel empathy toward those with whom we share little in common, if we don’t embrace personal trust and honor. Peace within, promotes universal peace and acceptance.

Learning to love unconditionally and to fully embrace our unique qualities, from our greatest strengths to our most unbecoming weaknesses, is a more daunting task than we sometimes realize. Just as important, and even more challenging is being able to look in the mirror and love the image staring back at us. While there are endless ways to build and secure self-love, I believe that two of the most important are to Maintain Perspective and to Make Peace.

Securing Self-Love

1. Maintain Perspective~ Have you ever looked at a picture of yourself from five or ten years ago and yearned to look like that again? What’s more disappointing is to reflect that it was lost on you then, that your mind was shrouded in self-doubt and judgment. Looking back, whether it was your beautiful body shape, or your radiant, wrinkle free smile, it's difficult to imagine that you didn’t see it then, especially now that some of it has faded with age. With that in mind, why waste another day, another moment of self-doubt, judgment, or scrutiny? Isn’t now the time to celebrate your body, your face, your curves, your greatest assets, and yes even your wonderful flaws?

We know that time doesn’t stop. We were just reminded of that when we looked at an old photograph. Any more time spent wishing, takes away from time spent living and enjoying life to the fullest. I’ve said before that if we could have a 40-year old mindset with a 20-year old body we’d have killer self-esteem. Don't wait for time to pass to give you perspective on how good you look and how healthy you are. Embrace your body, your mind, and your spirit as it is, the youngest it will ever be.

2. Make Peace~ Now that you have embraced perspective, it’s time to authentically make peace with your body. I think it helps to start with a reflection so that we might remember what our body has done for us over the years. Reflecting: How our feet have kept us moving even when we were tempted to sit down and surrender. How our legs kept us standing even when the obstacles we faced made us feel too weary. How our hips, thighs, and abdominals have blessed us with our unique shape. Though they may be the bane of our existence, in another person’s eyes they signify the beauty and grace that makes us women. How our arms have embraced our children and the people we love. How they’ve lifted everything from the heavy load of life’s burdens to the powerful kettlebell we swing at the gym. How our hands have written love notes, held on to those who need our support, and given us the power to do daily tasks and achieve professional accomplishments.

How our neck and face may show our age, but thanks to good health and proper care we’ve made it to an age where those fine lines are a badge of honor and a sign of wisdom. How our lips have kissed our children and our lovers, how they’ve formed words we regret and those we’re proud of, but all of which have taught us lessons. How our ears have listened to our children breathe as we watch them sleep peacefully, how they have listened to words from others that wound us, lift us up, educate us, and fill us with information that helps us grow. In the end, we are a culmination of our experiences and our body is an amazing structure that allows us to embrace life and exist on this earth. Far be it for us to do anything less than be appreciative that we are unique, first and foremost, and though we are flawed and fragile, we are blessed nonetheless.

Maintaining Perspective and Making Peace lends itself to personal acceptance, and that’s where it all begins. Personal acceptance translates to self-love, to honoring oneself, and to recognizing that love begins on the inside. The more foster it and allow it to grow, the more we have to share with others.

“The hardest battle you are ever going to have to fight is the battle to be just you.” 
― Leo Buscaglia

- Angie

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

 

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