Weightless Workout

by 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.

 

 

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, 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

 

Are You Ready for Change? Part II

by Angie Miller

Are You Ready for Change? Part II
Read Part I Here!

Change is a chance for a new beginning, but change can be daunting because it means that we have to face the unknown. That said, if change is gradual and we approach it in a healthy, step-by-step fashion, we can readily accomplish our goals and set ourselves up for a lifetime of success.

The Transtheoretical Model is one such model that helps us approach change in a gradual manner. The model highlights the importance of planning. Additionally, it addresses the critical nature of mental and emotional preparedness as we work through the process of change. There are six stages in the model, but we don’t necessarily go through them in the same order. We may backtrack if the change is especially difficult. This model reinforces the type of effort and commitment required for lasting change, and helps us to recognize our potential.

Last week I shared the first four stages: Precontemplation, Contemplation, Preparation, and Action. This week I’m going to share the final two stages of change, how to avoid relapse, and common pitfalls that stand in the way of our success. Whether it’s exercise, healthy eating, or some other change you need to make in your life, check out these stages and get yourself ready for change.

Transtheoretical Model

5. Maintenance- In this stage, a person is maintaining their exercise plan, continuing to see progress, and working toward a long-term commitment for exercise and healthy behavior. We enter the maintenance stage after we have successfully implemented and maintained our new behavior change for six months or longer without falling back into old habits. The maintenance stage requires diligence, hard work, and the discipline to avoid relapse.

6. Termination- In the termination stage our new behavior, aka exercise plan has become habit. Exercise is now a part of routine and how we live, therefore relapse is no longer a risk and old temptations are not an issue.

When it comes to lasting change there’s always work to be done, but if we plan ahead and approach change gradually, we can mentally and emotionally prepare for the next step and accomplish goals that will last a lifetime. Before you plan for your next big change, check out these common pitfalls that often prevent us from reaching our goals. The key is to anticipate them and develop skills to manage them, therefore ultimately avoiding relapse.

5 Tips to Prevent Relapse:

1. Expect & plan for difficult situations that put you at risk: schedule alternative activities while on vacation, or bring along an exercise band while traveling for work. Another idea is to put your workout clothes in the car so you’re not tempted to come after work and skip the gym.
2. Stop “shoulding” yourself: replace “shoulds” with “wants” to maintain balance in your life. Shoulds put pressure on us and make us feel like we’re failing or not living up to our own expectations. Wants give us temporary relief and make us feel good. Instead of, “I should work out today, because I want to wear that dress this weekend.” How about, “I want to workout today, because I know I will feel so much better afterwards.”
3. Use positive self-talk and imagery to avoid negative dialogue: The messages we send to ourselves are powerful! Our mind is the BOSS! “I am so proud I worked out today, despite how tired I am,” vs. “I don’t know why I bothered working out, I was tired and off my game.”
4. Don’t let “time” be your excuse: The most frequent reason given for lack of exercise is time, but research supports that this is more a perception than reality. Making the time for exercise is key. A way to do that is to schedule our workouts the way we schedule our other activities like going to the dentist. Finding time always boils down to time management and priorities. A great way to make exercise a priority is to make it enjoyable, meaningful to you, and targeted to your needs and goals.
5. View a temporary relapse as just that- temporary: It’s only catastrophic if the mind makes it so, and that only undermines confidence and willpower. We’re not a total failure if we didn’t exercise for a week. That week is gone, and the week ahead has yet to happen. Opportunity awaits and a new outlook is all it takes.

Best in Health!

Sincerely,

Angie

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

 

Are You Ready for Change?

by Angie Miller

Have you ever found yourself making excuses or searching for reasons to hold on to a person or situation that you know isn’t in your best interests, yet you can’t seem to find the courage to change? As the saying goes, “Better the devil you know than the devil you don’t.” Meaning that often we choose to deal with the familiar even when the familiar isn’t ideal, as opposed to facing the unknown. Frankly it’s why so many people get stuck, in unhealthy relationships, jobs, and even unhealthy lifestyle decisions- smoking, sleep deprivation, overeating, or lack of exercise. Maybe in the past we’ve tried to change, but somehow we revert back to old patterns. Maybe we see the need for change, but we have no idea where to begin. Or maybe we don’t have what I call a driver and change isn’t even in our radar. To me a driver is something that motivates us to change, something that is making us uncomfortable enough to override our fear of the unknown.

Research supports that for lasting change to take place we have to go through a series of stages. These stages help us approach change gradually, thus preparing our mind and emotions and setting us up for success. The Transtheoretical Model is one such model of change. The Transtheoretical Model assesses our readiness for change and helps provide us with strategies to adopt new behaviors. There are six stages in the model, but we don’t necessarily go through them in a step-by-step fashion. For instance, we might backtrack if the change is especially difficult. The model reinforces the type of effort and commitment required for lasting change. Whether it’s exercise, healthy eating, or some other change you need to make in your life, check out these stages and see if you are ready for change.

Transtheoretical Model

1. Precontemplation- In the precontemplation stage a person has no intention of changing. Maybe they’ve tried in the past and given up, maybe they’re in denial, or maybe they’re completely unaware they have a problem. In terms of exercise, a person in this stage is saying, “Exercise, what is exercise and why would I want to do that?”

2. Contemplation- In the contemplation stage a person recognizes that they have a problem and they start to consider the need to change, but it’s not immediate. A person can stay in the contemplation stage for months or even years. After all, old habits die hard. In terms of exercise someone in this stage might say, “I really should exercise. My jeans are starting to get tight and my doctor says it would help me lose weight. Maybe I will someday.”

3. Preparation- A person in the preparation stage is much closer to taking action. Rather than just thinking about change, someone in this stage is starting to develop a plan and identify what he or she can do to get started. In terms of exercise a person in this stage might say, “Next week I’m going to hire a trainer and start exercising two days a week.”

4. Action- This is the execution stage where thoughts turn to action. A person in this stage has hired the trainer and started their exercise plan. This is an exciting stage, but there can be a downside. If we jump into the action stage before working through the other stages our likelihood of success decreases. Without preparation and realistic goals our exercise routine is typically abandoned long before it becomes a lifestyle; thus why the earlier stages are important.

Action, when it’s well planned and executed, is where we start to see results. When it comes to lasting change, however, there’s more work to be done. Next week I’ll share the final two stages for successful behavior change, and how to avoid relapse and common pitfalls that stand in the way of our success.

Read Part II Here

Best In Health~

- Angie

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

 

Girl Power II

by Angie Miller

5 Reasons You Need A Girls Getaway Part II

Here’s a link to Part I

Nothing parallels the power of female connection and few things soothe the soul more than a girls’ getaway. Women for me have always been a source of comfort, security, and unconditional love, and it’s because of their profound support that strong female connections have become my life support. It’s also the reason I foster my friendships and find ways to make girls getaways not a luxury, but a necessity.

I’ve had two girls’ getaways in the past few months. The key I’ve decided is to be flexible in your standards of how you define a getaway, and to be spontaneous in taking what you can get when the opportunity arises.

 Here’s five lessons I learned from my girls’ getaways, and why I think you should grab your girlfriend/s and go, as soon as possible:

1. You’re not alone. Nothing is more validating or comforting than knowing that your girlfriends share similar thoughts, experiences, worries, and doubts, about parenting, relationships, ageing, careers, you name it. What we reinforce in one another is what female connections and true friends are so good at offering- love and companionship, and a gentle reminder that we’re all doing the best we can and thankfully we’re not alone. We have the support and validation of friends who only want the best for us, who have our back, and who are there when we need them the most.
   

Me with my college girlfriends- Nancy and Michelle- in Cancun, Mexico

2. Time may pass, but connections are never lost. Before we met in Mexico, my two college girlfriends and I hadn’t all been together for a girls’ weekend since 2009. Since that time we have navigated our way through life situations that have forever changed our perspective, yet we discovered that we’re still the same girls we were in college- young at heart and happy to share new adventures. We seemed to pick up where we left off, and with shared history and a connection that has stood the test of time, we accepted our common, yet unique struggles with an empathetic ear and an open heart.

3. Wine, chocolate, and fine dining- in abundance. Does fine dining include beach drinks and outdoor restaurants where bathing suits are the dress code? We thought so. Mix that in with a good meal or two, great dessert, and some Mexican beer, and/or margaritas, and it’s amazing the laughter and direction of the conversation. Better yet, no one’s judging if you go back for another round, or decide that one dessert isn’t enough.

4. There is always someone who wants to give you a massage-for a price. I’ve had few girls’ getaways where I couldn’t justify the need for a massage, facial, or both. Not only do you get a special treatment, you also get to share it with special people. Not to mention, you get invited into that quiet little room where there’s unlimited dried fruit and every tea imaginable at your disposal. Afterwards you and your besties can bask in your luxurious robes and cute little slippers. With all the toxins removed from your body you’re able to look at life through a different lens- one that feels a little less overwhelming when your muscles feel like Jell-O.
   

Who doesn’t feel more relaxed with blue skies and a beach?

5. There’s no need to hold back- it’s a judgment free zone. I consider myself a fairly private person. I often hold on to things, maybe more than I should. I need internal processing time if you will, before I can talk about the “big stuff.” Well something about girlfriends, a beach, some margaritas, have I mentioned those, and spa treatments, seems to act like truth serum to the soul. I found myself spilling it, and I came home five pounds lighter as a result, (okay not really, but five pounds lighter in the burdens I had been carrying). Here’s what I’ve discovered about baring your soul on girls weekends: If your teenager is making you question your parenting skills, you’ve discovered that your extended family might be crazy after all, you’re questioning your career choice, life choices, you name it, you’re not alone. Everyone on some level has been there, and sometimes it takes girls getting away, where they feel safe and supported, before they can open their heart and lay out their worries and doubts, all to be picked up by you and your friends so the burdens can be shared. When the words come out of your mouth and the faces around you show support and understanding, when you relay stories and situations and you feel validated knowing that you’re not crazy after all, then you know you’re in the right place with the right people.

Remember, we can love our kids, spouse, significant other, and jobs to pieces, but our girlfriends get us and that’s why getting away with them is pivotal to our health. It doesn’t have to be a weekend in Mexico. You can grab your girlfriend next door and spend a day shopping and an evening out for pizza. Either way, it’s amazing what girlfriends, laughter, and connection can do for our perspective and our attitude, something everyone around us can appreciate long after the party is over.

I’d say I look pretty relaxed, beach hair and all.

Here’s to Girl Power!

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

 

Girl Power

by Angie Miller

5 Reasons You Need A Girls Getaway

Nothing parallels the power of female connection and few things soothe the soul more than a girls’ getaway. Women for me have always been a source of comfort, security, and unconditional love. I grew up in a female only household- four sisters and my mom, and my husband and I raised two daughters. I also have girlfriends throughout the world, thanks to multiple moves and plentiful work travel over the years. These women are sustenance to my soul. I count on them to be there when the tears won’t stop flowing or my heart feels like it may never be whole again. They are also the first ones I text to share a random “girls only” story that I know will make them laugh; or maybe an “I need to vent” story that I know will be returned with just the right amount of validation. It’s because of their profound support that strong female connections have become my life support, and it’s also the reason I foster my friendships and find ways to make girls getaways not a luxury, but a necessity.

I’ve had two girls’ getaways in the past few months. The key I’ve decided is to be flexible in your standards of how you define a getaway, and to be spontaneous in taking what you can get when the opportunity arises.

Getaway #1: A few months ago I was scheduled to lead a professional training in New York and I had planned to leave a day early, something I often do so I can enjoy the city and spend time with local friends. Though it may be work related, travel to a different city is one of the best times to catch up with someone who lives in the area, or to have someone join you who can share in your adventure. The day before l left I called my friend April in Philadelphia and asked her to join me. It was spur of the moment, but I knew she was going through a difficult situation and I swooned her with thoughts of wine, girl talk, shopping, and a weekend in New York City. It worked. The very next night we were hugging in the hotel lobby, laughing, and picking up where we left off, (I don’t remember how long it had been since we had last seen one another). The following day we met another friend of mine, Nancy, from Long Island, a single mom with limited time to spare, but a smart mom who knows how much her sanity depends on getting a break once in awhile. My two friends had never met, but you wouldn’t have known that based on the laughter and easy conversation. The three of us only had a couple of hours together, but it was time well spent and those moments are precious whenever you can get them. The rest of the weekend with April was a mixture of wine, laughter, sightseeing, and work, but I can’t think of a better way to enjoy my work than to share my travels with women who make my world a better place.

 Nancy, April, and Me at New York’s Battery Park

What’s not to love about New York?

Getaway #2: Picture three college friends, living in three different cities, 7 kids and three husbands between us. One just lost her father, the other just helped her parents move into an assisted living facility as her father’s health is declining, and I lost my mom nearly three years ago after caring for her through her battle with dementia. I also sent my baby off to college this year and found my recent empty nest status not all it’s cracked up to be. Lets just say that when I proposed a girls getaway it didn’t take a lot of convincing to get my girlfriends on board. Once we picked a date, I performed a power search through Google flights and it seemed that a weekend in Mexico was in the cards: Affordable, quick flight, sunshine, and the number one criteria- a beach. Okay, maybe it was the margaritas

.

My college girlfriends- Nancy, Michelle, and Me- at our resort in Cancun, Mexico

Can you imagine waking up to this type of serenity everyday?

Both of these getaways provided much needed connection and support and filled me with a renewed sense of belonging. The reality is that we can love our kids, spouse, significant other, and jobs to pieces, but our girlfriends just get us, and that’s why getting away with them is pivotal to our health. It doesn’t have to be a weekend in Mexico. It can be a work trip where you call up a local friend and meet for lunch, or a business trip where you invite a friend to come along. If all else you can grab a friend and spend a day at a local spa. No matter how you make it work, it’s amazing what girlfriends, laughter, and connection can do to lift our spirits and give us perspective; something everyone around us can appreciate long after the party is over.

Next week, check back for Part II of Girl Power~ 5 Reasons You Need A Girls Getaway. I’ll share five reasons why I think you should grab your girlfriend/s and go, as soon as possible.

Here’s to Girl Power!

Sincerely,

Angie

- 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

 

Total Body Machine Makeover Part II

by Angie Miller

 

 

 Here's Part I of Total Body Machine Makeover

 

 

 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.

 

Spring renews our energy and inspires us to seek new challenges. If you’re looking for a fun, alternative workout, machines can’t be beat. They’re safe and effective and they give you great results!

Happy Monday!

~ 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

 

Total Body Machine Makeover

by Angie Miller

 

Sunshine, warm weather, and longer days have finally arrived, and with that come fresh goals and a renewed sense of energy. It’s the perfect time of year to take on a new challenge and shape our muscles to show them off for spring. Here’s a circuit workout sure to stave off boredom and deliver results. Whether you’re new to strength training or an old pro, mixing it up with machines is a great way to keep your body challenged.

 

 

Circuit Workout: start with the Elliptical and rotate through the machines for three complete cycles:

1. Elliptical Machine for a warm-up and cardio.
2. Rowing machine for the large muscles of the back.
3. Shoulder machine.
4. Chest machine for the pectoral muscles.
5. Biceps machine.
6. Triceps machine.
7. Glute machine for a strong, powerful gluteal muscles.
8. Abdominal machine.

Before you begin, keep in mind that if machines aren’t a part of your normal routine they can be intimidating. The good news is that today’s fitness machines are better than ever. With visuals and instructions they’re easy to use. Unlike 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

 

Here's Part II of Total Body Machine Makeover

- 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

 

Bedroom Body™ Total Body Circuit Workout

by Angie Miller

Body confidence comes from knowing, trusting, and understanding your body and its true potential. Body confidence goes deeper than that which the eye can see, it touches your heart and gets to the core of how you carry and represent yourself to the world. It helps you to not only accept, but also embrace your body and all that it is capable of achieving. Best of all, body confidence transfers into everyday life and a little confidence goes a long way. Confidence gives you moxie and helps you go after your goals. It allows you to set standards that help you live an empowered life. The key is to keep your body moving and keep challenging any self-imposed limits!

 

Circuit Workout

This circuit workout challenges your heart and keeps your brain and body active. Each of the eight exercises is a compound, multi-joint exercise that recruits multiple muscle groups, burns calories more efficiently, and gives you a time efficient, total body workout.

Complete all eight exercises just as they’re listed, then start again and go through the circuit three times for an amazing, full body challenge.

• Exercise #1: Kettlebell Swings

• Exercise #2: Kettlebell Cleans

• Exercise #3: Kettlebell Rows

• Exercise #4: Alternating Reverse Lunges

• Exercise #5: Squats

• Exercise #6: Power Squats

• Exercise #7: Push Ups

• Exercise #8: Glute Extensions (Also known as Hip Thrust & Glute Bridge)

OWN BEDROOM BODY HERE!!!

Best 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

 

Resolve to Set Goals, not Resolutions for the Year Ahead (Part I)

by Angie Miller

 

“If you don’t know where you’re going, you might wind up someplace else.”

- Hall of Fame baseball legend Yogi Berra

 
 
 

 

Last year I wrote a blog about the importance of Setting Goals vs. New Year’s Resolutions. As 2016 approaches I’d like to reinforce the power of goals in helping us to achieve our greatest potential.
Goals are impactful; they give us direction and help us stay motivated. They lead us to accomplishments we might never have thought possible, and they help us begin each day with intention.

 Resolutions on the other hand are notoriously short-lived, rarely do they last and seldom are they structured and planned. One of the greatest gifts of goal setting is that goals build our self-esteem. Each time we conquer a goal our confidence gets a boost and we are inspired by our own success.

While goal setting holds tremendous potential, it does take practice to set specific goals that are realistic and achievable. That’s why SMART goals are so popular. Ultimately, goals give us a plan and a plan is all we need to succeed. I’ve developed a Six Step Guide to Goal Setting Success to help start your new year off right.

Six Step Guide to Goal Setting Success

1. Set SMART Goals:

Specific= Goals should be as specific as possible. Broad, general goals like, “I want to get fit” aren’t recommended.

Measurable= Goals should be measureable. You should be able to calculate your progress. (You can measure weight, inches, distance, and even load (such as 10 lb. dumbbells vs. 8 lb.).

Achievable= Goals should be attainable. You should be able to reach the goals you set.

Realistic= Achievable and realistic go hand in hand. You want to set goals that make sense, that are realistic given your level of motivation, history, time frame, and physical abilities and limitations. Ideally, your goals should be moderately difficult: Enough to challenge you, but not too difficult where you’re set up to fail, and not so easy that little effort is required.

Time Oriented= Goals should have a definitive start and end point. They should be attainable within that time frame.

Here’s an example of a SMART Goal for Running:

Specific- (Example: Increase my running mileage from 10 miles per week to 16 miles per week in six weeks.)

Measurable- (Example: Each week, add one mile.)

Action Oriented-  (Example: Run 3x per week, and add the additional mile to one my runs…For instance: Week One-run two/four mile runs, and one/three mile run. Week Two- run three/four mile runs…Keep progressing in this manner.)

Realistic- (Example: Increase the distance I can run by 10 percent each week so that I can safely work my way up to 16 miles per week in six weeks.)

Time Oriented- (Example: Try my new running program for six weeks, then reassess.)

2. Set short and long-term goals: Long-term goals give us direction and guide our future. Short-term goals give us measureable objectives we can work on in the here and now. Short-term goals lead us step by step to our long-term goals. Imagine a staircase. At the top is your dream, or long-term goal. Each step is progressively linked; therefore every step is progress and one step closer to your ultimate goal.

3. Record Your Goals:

Writing your goals on paper makes them more concrete. It also keeps you focused. Equally important is that you record your progress to keep you motivated and accountable. The key is to design a simple, efficient workout log that’s easy to reference.

I recommend that you follow the FITT principle when recording your workouts:

Frequency= record the date, the time you work out, and the number of minutes you worked out

Intensity= record your heart rate or rate of perceived exertion during your workout

Time= record the amount of time you worked out

Type= record the type of exercise you did

 

4. Get Support: Enlist in the help, support, and encouragement of your significant other, friends, children, co-workers, or anyone else who might be of assistance in helping you achieve your goals. Give your goals power by giving them a voice. Share them with others so they can be the wind beneath your wings, giving you that extra push when you need it. We’re social creatures, so if you can find someone who shares your goal that’s even better. You’ll have a workout partner and someone to share in your success.

 

5. Know Your Barriers: We all have obstacles that get in the way: I’m too tired, I don’t have enough time, my job is demanding. 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.

 

6. Evaluate Your Goals: Since you set SMART goals you had a definitive start and end point. At the end of the given time frame that you set, evaluate. Did your goals work? If not, what got in the way? If so, where can you go from here? Small steps lead to big gains. Sitting down and evaluating your goals gives you an opportunity to celebrate your gains and strategize for future accomplishments.

Check back next week. In Part II I'm going to share a Goal Setting Contract, some common problems in goal setting, and a little note on the power of goal setting for increasing motivation and commitment to exercise.

- 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

 

Celebrate Your Age!

by Angie Miller

Growing Older is a Privilege Not Everyone Gets to Experience... Isn't it time we celebrated our age? 

Last year I celebrated a landmark birthday. I turned fifty. That's right, the big 5-0, the one where you're given black balloons and you're supposed to start counting down your days. Fast forward another year, and as of December 1st I am now officially "in my fifties." In the health and wellness profession, where shape and size matter and wrinkles are not welcome, staying "relevant" and convincing a society of fitness seekers that age is an opportunity (not a set back) can be a challenge. Yet here I am, in my fifties, feeling better and more confident than ever before. The truth is, if the calendar didn't remind me that I was fifty I wouldn't believe it myself. While my face might show signs of aging, and admittedly that sometimes feels like a betrayal to a body that feels stronger than ever, I know that those signs merely demonstrate that I have seen my way through tragedy and loss, smiled my way through moments of joy, and created a story I am proud of, (minus a few chapters here and there). 

All that said, even as I'm writing this I don’t know if I'm ready to be so bold about my age, (I kind of prefer to hide it actually), after all, society puts a lot of pressure on women to stay vibrant and young and age comes with a lot of stereotypes. But I've decided that I can't cower when I have the opportunity to be courageous, and in actuality, fifty did me a favor. It encouraged me to look ahead and seek answers to some pivotal questions. I proposed these questions in my blog last year with the intention of motivating me (and you) to discover what we need to let go of and what we have yet to accomplish. If our years are limited, and no matter what our age they always have potential to be, then isn't it worth it to go on a fact finding mission that results in a life led to our greatest potential? For me, turning fifty inspired a moment of clarity that the years ahead are (more than likely) not numerically equivalent to the years that have already passed. While some may find that depressing, I find it empowering. It’s all about perspective, and age can be a great motivator. Sometimes we need that wake up call. The courage to ask questions that have potential to impact our lives in ways we never imagined. There are so many questions we could ask, but here are a few I came up with: While I am still in the process of discovering the answers to these questions, I couldn't be more excited for what lies ahead. Questions pave the way to possibility for all of us who are brave enough to ask. I am personally inspired to see what 50 (something) holds for me, and how I can use time (and age) to my advantage. I hope that you’re inspired too, and that age will forever propel you forward rather than hold you back. Most of all, I hope that we as women can band together to break the barrier and own what is rightfully ours, the privilege of getting older without shame, and to stand united in showing the world that age is something to be proud of, not to hide. In order to become a stronger, healthier, more empowered version of ourselves, we need to embrace the years  that have gotten us to this point. Whether you use my questions or create your own, I encourage you to go on a fact finding mission and enjoy all the discoveries along the way.

Best in all Birthdays to Come~

- 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