Angie's Corner

Posts in the practice 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

Mental Motivators to Maximize Your Workouts (2)

by Angie Miller

Angie Miller

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

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

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

Here are a few examples:

Negative Self-Talk:

Positive Reframe:

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

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

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

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

 

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

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

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

Stay Inspired~ Angie

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

 

Ten Tips to Get You Motivated to Exercise

by Angie Miller

Angie Miller

 

How do we master motivation? Whether you dread exercise and wish you were more motivated, or love to get your sweat on but sometimes need a little budge, we all could use some motivation to get us out of bed in the morning and into a pair of tennis shoes. Here are Ten Tips for Motivation.

 

 

Ten Tips for MOTIVATION:

  1. Make it something you enjoy! Motivation comes naturally when we enjoy doing something. The key is to find something you enjoy even if it means thinking outside of the box. Exercise is any form of structured movement and that could be as simple as walking through your neighborhood after work. It could also be activity that is broken into smaller increments for those who are time pressed: 10 minutes of your favorite cardio DVD to get you energized before work, 10 minutes of a strength training DVD in the afternoon, and 10 minutes of yoga before you go to bed. Anything that gets your body moving will boost your metabolism.

 

  1. Options are not an option! Variety is key when it comes to exercise. If you do the same thing day after day eventually you suffer burn out and you stop seeing results. Worse yet, you go through the motions and that’s anything but exciting. Change up your workouts to keep your body guessing and your mind active.

  1. Timing is key! There’s no right time to work out, just the time that’s right for you. That said, you have to find the time that fits into your schedule. Once you do, write out your game plan for the week, or month if possible, and stick to it. If you try to squeeze exercise into your day chances are it won’t happen; but if it’s on the schedule it’s a plan, and the plan becomes part of your routine.

  1. It has to be convenient. Location, location, location! It’s not just important in real estate. It’s important to keep us motivated to exercise because consistency is key. If the gym is too far away chances are you won’t want to sacrifice time, energy, and cost of travel. Set up your living room or bedroom for your workouts, or find a gym nearby so you can stay motivated, be consistent, and build good habits.
  1. Value is vital. If exercise is going to become an integral part of your life, it has to hold personal value. In other words, you have to believe it’s worth it and that you’re worth the time it takes. There are few situations where I will allow something to disrupt my exercise routine because exercise is my lifeline. I’ve lost too many people in my life to preventable disease and I know all too well that exercise is my most powerful defense. That beats burly biceps any day.

  1. Ask a friend to join you. We’re social creatures, and we enjoy things that we can do and share with others. Friends are also great at keeping us accountable and giving us that extra push. Whether you share a workout in your basement, or at the gym, it’s not only an activity to get you both healthy; it’s an excuse to spend time together.

  1. Tackle your goals. Before you begin, start by setting one or two SMART goals. SMART goals are Specific, Measureable, Achievable, Realistic, and Time-Oriented. Example: I want to perform 30 minutes of light resistance training three days per week at a moderate intensity. The more specific the goal, the more likely you are to achieve it. No goal is too small, but big, overwhelming goals can be discouraging.

  1. Invest in good workout wear. A new pair of supportive shoes and a cute outfit or two is not only motivating; it’s worth it. If we’re comfortable and we feel good about what we’re wearing, we’re more likely to look forward to exercise.

  1. Own your barriers. Know what gets in your way… work, time, fatigue, etc. Write out your barriers, those things that pull you away and challenge your motivation. Then write out ways you will overcome those barriers. We all have barriers, but if we plan ahead and strategize how we’re going to deal with them, that’s more than half the battle.
  1. Never let someone make you feel guilty. I’ve been told countless times, “I wish I had time to workout.” This is generally a statement by someone who doesn’t value exercise; therefore they don’t make the time. We all have the same number of hours in a day and if we value something we make time for it, bottom line. You don’t need to feel guilty for taking care of yourself so you can better care for others. Kudos to you for striving to be your best.

 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

 

Resistance Band Workout: Total Body Circuit

by Angie Miller

Angie Miller

 

If you’re looking for a total body workout that targets every muscle group and requires limited equipment, grab a band and get started with these five exercises. This resistance band workout strengthens your legs, shoulders, back, and arms, with interesting variations that challenge your balance and work your core. Complete each exercise consecutively for the recommended number of repetitions, then repeat the circuit two more times, resting 1-2 minutes between each circuit.

 

Exercise One: Bicep Curl to Overhead Press

  • Targets: Biceps, Shoulders
  • Repetitions: 16x  
Exercise Two: Reverse Lunge to a Knee Balance
  • Targets: Glutes, Legs, Core
  • Repetitions: 8x each leg  
Exercise Three: Reverse Row 
  • Targets: Upper Back
  • Repetitions: 16x  
Exercise Four: Side Lunge with a Side Press
  • Targets: Glutes, Legs, Core, Shoulders, Arms
  • Repetitions: 8x each side  
Exercise Five: Hip Extension to Knee Balance
  • Targets: Glutes, Core
  • Repetitions: 8x each side   
Form and Execution Tips: Be sure to keep your torso long and extended, abdominals engaged, glutes tight, chest open, and shoulders down, and head in line with your spine.   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, use a band with greater resistance, or increase your range of motion throughout the exercises.   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.   Best to you in health

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

 

By Collage Video | | cardio, exercise, Healthy, practice, tips, Weekly Blog, Wellness | 0 comments | Read more

Tackle the Urge to Overeat

by Angie Miller

Angie Miller

 

 

Two Tips to Tackle the Urge to Overeat

 

 

  1.  Listen to Your Body’s Signals: Did you grow up the way I did, where you were instructed to finish your dinner before you left the table? Somewhere along the way we may have been so busy listening to instructions that we forgot how to listen to our body and the signals it sends telling us when we’re hungry or full. Our body knows what it needs. It's up to us to get our signals straight and it may be that we need a little retraining.

Try This: The next time you sit down to dinner give yourself the portion size you normally would. Before you begin eating, cut that portion in half and eat only  half. If you’re out to dinner you can do the same thing. Just cut in half whatever portion they give you. After you finish that half, stop eating for about 10-15 minutes and focus on something else- conversation with those around you, a good book if you’re alone, something that will distract you and give your brain time to get the proper signals from your stomach. Once the 10-15 minutes has passed, reevaluate if you’re still hungry. If you are, cut the rest of your meal in half again and follow that same pattern. If you end up eating your entire meal chances are you really were hungry and that's okay. The difference is that you're not eating an entire meal because it’s ingrained in you to do so, or mindlessly eating because it’s in front of you. On the other hand, if 10-15 minutes passes and you discover that you’re full, you can store the other half of your meal for another time. If you’re out to dinner you can have them put it in a to go box and ask that they keep it refrigerated until you’re ready to leave. It’s best to do that sooner rather than later so you’re not tempted to pick at it or keep eating as you get lost in conversation. The goal is to eat mindfully, with conscious thought and awareness. In doing so we slow down, savor our food and the pleasure of eating, and to listen to our body’s signals to avoid overeating.

  1. Don’t Get Too Hungry: Remember the last time you were “starving?” Maybe you had a long day at work and you were too busy to eat. Maybe you were saving up for a big meal (bad idea). It could be any number of reasons, but my guess is that when you were finally able to eat again you just wanted something quick and easy. Unfortunately, that usually translates to something high in fat, full of sugar, and low in nutritional value. We plan what we’re going to wear to work or a special event, we plan our vacations, parties, and dates, but when it comes to food we sometimes forget that our diet, one of the most significant contributors to our health and well-being, also requires planning. Eating well requires time, commitment, and effort. Not only to plan our meals, but healthy snacks as well.

Try This: Keep healthy snacks in your handbag, vehicle, desk at work, and anywhere else that’s accessible, so you can avoid getting too hungry. Healthy snacks might include almonds, carrots, a piece of fruit, or a nutrition bar. You can make these yourself, or buy healthy snack size servings. The problem with getting too hungry is that when we do eat, we often indulge rather than enjoy. In other words, we eat too quickly. According to most research, it takes about twenty minutes for our brain to get the message from our stomach that we’re full. If we eat quickly our brain never gets that message until it’s too late. We eat until we feel full, and that generally means we’ve eaten too much. The goal is to eat smaller, healthier snacks in between meals, so we can avoid feeling so hungry that we sacrifice quality for whatever is quick. That way we make sure that our calories contribute to our overall healthy and well being.

Cheers to a Happy Monday and Healthy Eating!

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

 

By Collage Video | | Angie Miller, goals, Healthy, practice, Weekly Blog, Wellness | 0 comments | Read more

Three Fitness Mistakes

by Angie Miller

Angie Miller

Three Fitness Mistakes that Sabotage Our Best Efforts

The kids are back to school, the weather’s getting cooler, and we’re falling back into a fitness routine. Exercise is an investment of our time, and like any investment we want to get great results. Who doesn’t want to look and feel like they’re a walking testament to their hard work and efforts? Before you get started, check out these three fitness mistakes that even the best intentioned exercisers have been known to make. Knowledge is power, and the more you know the safer and more effective your approach, thus the better your results.

 

Three Mistakes to Avoid:

  1. Doing Too Much Too Soon- When I meet a new person at the gym, or overhear someone telling me that they’ve started to work out for the first time, the kiss of death is when they tell me, “I'm going to exercise every day until I get this weight off/feel better/can fit back into my clothes.” Personally, I’ve been exercising consistently for over 20 years and I still don’t exercise every day. Not only would I get burnt out, I wouldn’t get the results I’m looking for and more than likely I’d suffer a setback and get injured. More isn’t always more, and quality should always precede quantity. When you first start an exercise routine your body is on high alert and it’s ready and responsive. You’ll get a return on your investment up to a point. If you push yourself and do too much too soon, that’s overload on your body and your mind and it’s too much of a strain on your schedule.

Try This: Start small and work your way up from there. Two to three days a week is ideal. Thirty minute to one hour sessions and you’re good to go. Once you have that down pat for about six weeks, set a new goal. Add more time to your routine, or another day of the week, and before long exercise won’t be something you “have to do,” it will be a “habit” you can’t live without.

  1. Being Sucked into The Extreme Workout Mentality- Extreme workouts, the kind that promise great results in less time, where the workout is so “intense” that they claim you only need to do it for thirty minutes, are not for the novice exerciser (nor are they for me). Thirty minutes of sheer torture is going to feel like thirty hours, but one hour of something you enjoy will feel like it’s time well spent. Not only do we dread workouts that are beyond intense, they too lead to injury and burn out. After all, how motivating is it when you’re sore all the time and you dread your workouts?

Try This: Find a routine that will challenge your body and test your limits, but one that will make you feel successful. We don’t need extreme programs to get results. We need programs that make us feel like “we got this,” that encourage us to keep going. As long as we’re going, we’re getting closer and closer to where we ultimately want to be.

  1. Not Asking for Help- When we’re sick we go the doctor. When we need a haircut we head the hairdresser. When we have a toothache, need our taxes done, or want a massage, we always go to the experts. That said, why not seek the advice of a fitness expert, someone who knows their trade, who is educated, certified, credentialed, and experienced, when we want to care for our body and make it stronger and healthier? Whether it's quality fitness DVD’s, a certified trainer or instructor, there is plenty of good help out there. If you’re really serious about getting great results, and you want to get them safely and effectively, invest in good help. You only have one body, and of all the things to skimp on, it isn’t your health. If you do want to plan your own routine, be careful where you get your information. I’ve said this before, and I can’t emphasize it enough, “It’s the Wild West out there on the Internet and it seems that knowledge and credibility are determined by the number of followers and likes on social media sites rather than certifications, education, licensures, and degrees. While some social media savvy individuals may have a lot of exposure and visibility, that doesn’t always translate to knowledge, experience, and proper education. When you get your workout information from blogs, websites, and You Tube, check out that person’s credentials. If you can’t find them, take that as your first sign and run for the hills. Enough said.” Check out my blog, for more fitness, diet and workout mistakes you might be making:

Try This: If you are going to plan your own routine, check out how to do it in a way that’s supported by science. Check out my blog on How to Build an Exercise Program to Achieve My Goals: http://www.collagevideo.com/blogs/angies-corner/14852673-how-to-build-an-exercise-program-to-achieve-my-goals

Also, if you need some guidance on resistance training, check out my blog, Mix it up with Machines. Machines are safe and effective, and they give you the results you’re looking for without all the guesswork: http://www.collagevideo.com/blogs/angies-corner/16755708-mix-it-up-with-machines

Best to You in Health and Fitness~

Sincerely,

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

 

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

Are you selfish?

by Angie Miller

Angie Miller

If not, here’s why you should be...

Did you know that learning to be selfish is a selfless act? While we may have been taught or conditioned to believe otherwise, learning to be selfish, as in self-care driven, is an act of love to ourselves, and in turn to those we care most about.

We don’t always want to admit it, but there’s only so much of you and me to go around. If we keep giving without replenishing, we’re left with nothing but an empty bucket, tired, exhausted, and frustrated, wondering how good intentions could lead to negative outcomes. When we learn to practice self-care, we listen and attend to our mind, body, and emotions.

Maybe it’s age, experience, or the lessons I’ve learned from not creating healthy boundaries, but I’m finally starting to understand the importance of self-care. For women especially, it can be tempting to put our personal needs aside, but ultimately we can’t give away what we don’t have. By practicing self-care, it turns out the payoff is exactly what we want. It gives us the extra reserves needed to be available and give to others. Not just in body, but in spirit. With a generous heart and not a tinge of resentment. For those of us who love deeply and care unconditionally, isn’t that our goal? 

Here are three tips for self-care, two that require nothing more than a shift in thinking that can have an incredible impact on our everyday life.

Three Simple Steps to Self-Care:

  1. Learn to say no. No is a powerful word, and it’s a tough one to learn. After all, yes shows that we’re cooperative and caring, and responsive to the needs of others, right? Yet in reality, when we say yes to others we’re saying no to ourselves, and maybe even to those we love and care about. Consider this: If I say yes to that opportunity at work, I say no to having any free time to do what I love, or to spending more time with family and friends. A yes to someone else is a no to us, and after a while that can take its toll. There’s no doubt that no is a more direct word and it may be difficult for others to accept, but usually those are people who will readily drain our energy and absorb more than their fair share of our time. Saying no, is saying yes to self-respect. That’s a win-win for everyone.
  1. Establish boundaries. Boundaries are like a line in the sand and they send a powerful message. With boundaries we know what we’ll give, and what we’ll accept, and we don’t cross the line. If we do it comes at a great cost. It undermines our value, and it creates frustration and self-doubt when we forget to be true to what we know is in our best interests. Safe, healthy boundaries serve as personal protection. Our mission is clear and others know where we stand, therefore we can be trusted to be consistent vs. unpredictable. Bottom line, boundaries are critical to self-care. When we don’t have limits, life can take its toll.
  1. Create a Personal Space. Diana Chapman, a renowned speaker and author, suggests that each of us has gifts, talents, dreams, and desires that are unique and special. In order to “be a good servant” to our gifts, she suggests that we create a space to nurture them and allow them to flourish. I created such a space in my own home, a small room that no one uses, where I set up candles, fluffy pillows, and soft lighting to make it warm and inviting. It’s clean, clutter free, and personal. The key is to find a space where we can check in with ourselves and check out from the world; where we feel safe and protected, and we have the energy needed to nourish our gifts.

Best to you in self-care and safe boundaries.

~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

 

By Collage Video | | Angie Miller, exercise, Healthy, practice, Weekly Blog, Wellness | 0 comments | Read more

Mother Daughter Aerial Workout

by Angie Miller

 
Me, in my first Aerial Silks class, wondering if I’ll ever be able to get back out of this position.
 
My youngest daughter showing me how it’s done.
  
My oldest daughter making it look easy on her first and only try.
 
Here I am trying to keep up with my oldest daughter. This was my second Aerial Silks class.
 
 
Me, bending and extending like never before.
 
 

My youngest daughter, who shows her dancer skills on this one.

Nothing brings me more pleasure than sharing what I love with those I love, and there are few things I love more than exercise- especially in groups. I’ve lead group fitness classes for nearly 30 years, but sharing that experience with my loved ones, namely my daughters, has always been a challenge. Schedule conflicts, different interests (they were both dancers), and then there’s that little thing we can’t deny - who wants to go workout with mom when it’s another place she’ll tell you what to do? This summer, though, I was determined to find an activity we could all do together, something new and unique. Neutral territory if you will, that would connect us through movement and take us out of our comfort zone. Aerial Silks, also known as Aerial Yoga, was the perfect answer for my former dancers, and for me because I wanted to challenge my body in an activity where I have no prior experience.

Aerial Silks is a blend of yoga and acrobatic type of movements and it has a dance and gymnastics feel, in that strength and flexibility are important. The class uses suspended fabric that you wrap around your body, allowing you to climb, go upside down, suspend in mid air, and go into various yoga-like positions. There were so many unexpected benefits from taking this class, everything from having sore arms (who doesn’t want better definition through their arms and shoulders), to an incredible sense of empowerment when I discovered that maybe I’m more flexible than I thought (thanks to the assistance of gravity). If you’re inspired to try a class, and I highly recommend it, here are three reasons I know you wont regret the experience.

Three Benefits of Aerial Silks:

  1. Total Body Workout. Aerial Silks is a total body workout that uses every muscle, (even ones you didn’t know you have), from head to toe. It’s an integrated, multi-joint, multi-muscle workout that strengthens, defines, and lengthens (think flexibility)! You learn how to properly distribute your weight, critical for climbing and balance, and you’ll strengthen your core.
  1. Emotionally Empowering. I’ve mentioned how empowering it feels to discover how flexible you are when gravity is on your side, but have I mentioned how awesome it is when you’re suspended in mid-air, executing movements you never thought possible? Best of all, nearly everyone looks graceful doing it, even those who are new and have no experience.
  1. Feels Great on Your Back. If you don’t have an inversion table, Aerial Silks might be the next best thing. Any time you hang upside down you give your spine the opportunity to lengthen. This is a huge benefit for everyone, especially if you sit a lot throughout the day. Nothing feels better than a workout that allows your spine to decompress.
I couldn’t have chosen a better workout for my daughters and me. It always feels incredible to share something you love with someone you love, and it feels even better when that something that makes you all stronger and more confident about your body.

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

 

Family Getaways

by Angie Miller

Family Getaways After The Kids Have Gone Away

The Baths at Virgin Gorda- British VI

This year marked some pivotal changes in my life as a mom and in our family unit as a whole. My youngest daughter went away to college last August and my oldest as of last month became an official college graduate. After having a quiet, kid free home for a full nine months, both of my daughters are now home for the summer and my house is full again- as is my heart. Not knowing how long it will be before grad school, jobs, a significant other, or any number of possibilities takes them away for good, we knew a family vacation was a must. After a four-year lapse where study abroad opportunities and other expenses had taken precedence we were overdue.

A vacation, while it may be short lived is a full immersion experience. Now that its over- we just returned from St. Thomas last week- I can safely say it was just what we needed to reconnect. We gained a new level of respect for one another and what we share as a family, but we also learned a few things along the way. Here’s my takeaway on how and why to travel with kids who have flown the coop.

How and Why to Travel with Kids Who Have Flown the Coop:

  1. No Distractions. College life, travel, jobs, extracurricular activities, and other responsibilities have been tugging at us for years. St. Thomas wasn’t just a vacation; it was an opportunity to get away from friends, boyfriends, and other distractions, thereby connecting us only to one another. We not only shared space, we shared new experiences and those experiences are memories that will last a lifetime.
  1. Busy=Better. We learned from previous vacations that everything goes better when we’re busy and engaged. St. Thomas provided just enough beach, activity, and surrounding islands to keep us entertained. Our second day we took a ferry to St. John where we discovered some of the most amazing views and spectacular beaches we'd ever seen. Our third day we took a boating excursion and on our last day we shopped. This still allowed time to lounge at the resort and hang out at the pool, but not so much that boredom set in.

    The Baths at Virgin Gorda and Jost Van Dyke- British VI

    1. Social Connection. My daughters, like many teens and older adults, love to be part of a crowd. Thus why I knew they would enjoy an all day boating excursion with lots of new faces and a witty crew that ensures everyone has a good time. It’s essentially a party boat run by a respectable company who has their agenda down to a science. Four stops to four unbelievably beautiful places in the British Virgin Islands, from Virgin Gorda to see the Baths, to Diamond Reef for snorkeling, then over to Marina Cay for lunch, and the last stop is Jost Van Dyke where you anchor off the shores of White Bay. Boating, snorkeling, interesting people, and a few Virgin Island “Pain Killers”-It’s no surprise that it was a trip favorite.

    Pusser’s Marina Kay- British VI

    1. Same Place Different Space. A place where everyone has some space is best. One hotel room might have been great when they were younger, but everyone needs to know they can escape and have time alone when needed. We booked at a resort where they had a bedroom, we had a bedroom, and they each had their own bed. Space to breathe, read a book, or even catch on social media makes the time together go a little smoother.

    St. Thomas- US VI

    1. Family Fitness. While a break from everyday life is great, a complete disconnect from routines that are important to each individual isn’t. For us, exercise first thing in the morning is a critical component of our wellbeing, thus most mornings we made a beeline for the fitness room. Though we don’t normally work out together, sharing this experience on vacation was a fun diversion from our regular routine. We each did our own thing, but we learned something new about each other, aka I had no idea my daughter kills it on a treadmill.

    Family time isn’t something you can take for granted when your kids are grown. Getting away where there’s no distractions or competition for anyone’s time is an opportunity to create a stronger family bond.

    Everyone’s Happy When There’s Sun and Fun 

    Best in Health and Many Happy Vacations~

    - 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

     

    By Collage Video | | Angie Miller, exercise, goals, practice, story, Weekly Blog, Wellness | 0 comments | Read more

    Weightless Workout

    by Angie Miller

    Angie Miller

    The Beauty of Bodyweight Training

    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.

     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.

     

     

    1. 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.

     

    1. 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, 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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