Angie's Corner

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

Five Fitness, Diet, and Workout Mistakes You Might Be Making

by Angie Miller

We all want to look and feel our best, but sometimes we make decisions that get in the way of our ability to do just that. Below I have listed five of the most common fitness, diet, and workout decisions that I have witnessed in my 20 plus years as a health and fitness leader. We’ve probably all been guilty of at least one or two, but knowledge is power and reminders help keep us real.

 1. Going on a diet. Yep, that’s right, I said it. Lets face it; just saying the word diet makes us hungry. It’s a loaded word that says it’s time to chuck the chocolate and every other food we enjoy, and chew a lot of gum to keep our mouth active and mind distracted. There’s power in words, and the word diet has too many negative connotations. What if instead we decide to do one of the following: cut back, reduce our calorie intake, lower our sugar consumption, or start tracking our daily food intake using one of the many awesome sites that allow us to do so? It’s amazing what it does for our psyche to change how we approach a situation and the words we use to describe our goal. Down with the word diet. Set yourself up for success rather than dread.

2. Not surrounding yourself with like-minded people. If you want to get fit and feel good, hang around others who have the same goals. The people you surround yourself with influence your lifestyle, decisions, and even attitude. If you hang out with healthy eaters, chances are you’ll become more aware of your own daily diet decisions. If you hang out with friends who like to workout, chances are you’ll be inspired to do the same. On the other hand, if you hang out with people who don’t have those goals, you’re likely to feel guilty or defensive for the time you spend boosting your buns and growing your guns. We all need support, encouragement, and understanding from our family, friends, and significant others on any goal we hope to achieve.

3. Relying on the scale rather than your measurements for signs of progress. I know this is tough one. After all, who doesn’t love a morning where we see a number on the scale that excites us? But the scale is a finicky, deceptive little guy who is likely to set us up for self-doubt. If you love to see numbers that excite you, focus on the numbers you see when you measure yourself. Measurements are better indicators of progress, and the way your clothes fit speaks volumes. Muscle really does weigh more than fat, and it’s denser so it takes up less space, which means that your clothes fit better and you feel better. Not to mention, water weight and fluctuating hormones can make daily weighing disastrous. If you insist on weighing yourself, do it only once a week so you’re more dependent on factors that are better indicators than body weight alone.

4. Being scared of the unknown. There’s no greater mistake than doing the same thing over and over again, but expecting different results. The more we’re willing to get uncomfortable and challenge our body in new and unique ways, the more our body will respond and pay us back in spades, aka help us meet our goals. We have to change our routine to change the outcome. I’m not saying we have to do everything different. I’m talking about small changes to wake our body up, stimulate our brain, and activate our senses. Adding an additional strength training workout once a week, a morning walk, or changing our regular exercise routine one day a week can do wonders in terms of both results and burnout prevention. Remember that your body is a machine and it’s designed to take the path of least resistance. It learns to work smarter, not harder, so you have to give the machine new challenges for it respond accordingly.

5. Getting our information from the wrong sources. 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.

Stay tuned next week, because there’s more to come on Monday.

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

How to Achieve Better Balance

by Angie Miller

~Going from Chaos to Calm

Balance means something different to everyone, but personally when my life is in balance I feel calmer and more at peace, as if everything is in sync. Balance is something that we strive for in a physical setting and in life, and there is a strong parallel between the two. In a physical setting, balance is required for all athletic endeavors and everyday functional movement. In everyday life, balance is required to successfully manage our time and responsibilities. Good life balance means that we can juggle personal and professional commitments in a healthy, positive way.

In a physical setting I help individuals achieve better balance by implementing four variables. These variables are meant to manipulate the environment and teach the body how to maintain balance even when the environment becomes less stable. These physical variables are the same ones we use to create and maintain balance in our everyday lives. When an event occurs that threatens our stability, we turn to these variables to get back on track. There are four variables we use to “fight” for our balance in a physical setting, and how we can apply them to everyday life.

Four Variables:

1. Support- In a physical setting, the more support we have the more stable our environment and the better our balance. Support in a physical setting is generally defined in terms of how many contact points, or areas of the body that touch the ground, (ex. two feet vs. one). It could also be any object that adds additional stability.

In life, we also need support when our balance becomes compromised. Support comes from our friends, family, and those we lean on in times of difficulty. They are the people who offer us shoulder to cry on, or who help us out when we can’t be three places at once. The stronger our support system the more likely we are to feel emotional, cognitive, and spiritual well being, and the stronger our foundation.

2. Visual- In a physical setting our visual focus can alter our level of stability. When we’re standing on one foot and we turn your head, or close our eyes, our stability is challenged. The clearer, more focused our vision in a physical setting, the better our balance.

In life, we don’t have a crystal ball. We don’t know what might happen unexpectedly and change our lives in ways we can’t imagine, but we do know that when we have a clear vision of what’s important to us our decisions will be easier to make and our vision will less clouded. Good vision in life means that we can maintain our focus even when things happen that temporarily obstruct our view.

3. Movement- In a physical setting, adding movement and range of motion increases the balance challenge. If I ask you to stand on one foot, then I give you a gentle nudge it forces you to fight for your balance. In a physical setting, the more you add movement and range of motion the more difficult it is to maintain balance.

Life is much the same way. Life is constant motion. Life doesn’t slow down when our parents get sick, or our spouse loses their job. Life demands that we maintain balance even when it seems like the ground beneath us is no longer stable. Things may happen fast or unexpectedly in life, but like visual, movement can be managed by knowing our priorities and what supports our foundation. The stronger our priorities and our understanding of what’s most important to us, no matter what our circumstances, the less movement will throw us off balance.

4. Added Resistance- In a physical setting, added resistance is any additional weight, such a free weight, medicine ball, or body bar that adds to the balance challenge. The more resistance you add, the more difficult it is to maintain your balance.

Life is much the same way. The added resistance in life is the additional responsibilities that can throw us off balance if our circumstances change: Job loss, divorce, financial setbacks, or any obstacles that get in the way. The less resistance, the easier it is to maintain balance. That said, if we’re able to work with the resistance rather than against it, and temporarily ride the waves, we can achieve better balance no matter how challenging our circumstance.

Balance is the foundation for stronger, more peaceful existence. Applying the four variables can help us stay on track and maintain a healthy life balance no matter what comes our way.

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

When Life Throws You Lemons, Make Lemonade

by Angie Miller

Five Ways to Deal with Adversity

One thing we can always count on is that life is unpredictable. Our circumstances often change unexpectedly and our coping skills are put to the test. Resilience, the ability to recover from adversity, trauma, or hardship, is a trait that gives us the ability to “bounce back.” For many of us, being resilient doesn’t come naturally. We resist change, and dislike situations that have potential to disrupt our lives; but reality is that we all face adversity. Divorce, job loss, moving, illness, and other hardships require strong coping skills and effective strategies to move forward in a positive direction. Whether you’re naturally resilient or you strive for predictability, the following five strategies were designed to help you cope effectively with life’s challenges.

1. Establish or maintain a healthy support system. Establishing a supportive community that includes family and friends is pivotal, especially when times are uncertain. Connecting with people you trust gives you a safe place to be heard and express your fears and concerns. Having them by your side will foster the sense of security you need to get through difficult times.
2. Allow opportunity for growth. No matter how difficult or tragic a situation, time has the power to heal. With time we gain clarity and perspective and soon discover that even the most unfortunate situations lead to self-discovery. Hardships help us grow in unexpected ways and through them we’re able to appreciate what is good and true in our lives.
3. Accept change as a natural part of life. Despite our best intentions and best-laid plans, life is unpredictable. The more we accept this, the healthier our attitude and ability to adjust. Ultimately the more flexible we become, and therefore more capable of growing and evolving to meet life’s demands.
4. Respond with action. As tempting as it is to crawl under the covers when adversity strikes, taking action and being able to face the situation will empower you. After the first step, every step gets a little easier. Pretending that problems will go away or detaching yourself emotionally will only prolong the inevitable; at some point you will have to deal with the situation.
5. Nurture your mind, body, and spirit through exercise. Exercise acts as a natural drug and increases serotonin levels in much the same way that Prozac does. Increased serotonin levels elevate your mood and give you a natural mental boost. Exercise reduces anxiety, stabilizes your emotions, and helps free you from disabling thoughts. When stress is at its peak and emotions are heightened, exercise is your best defense.

Best to you in good health, lots of laughter, and loving relationships

- 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

“To love others you must first love yourself.” Leo Buscaglia

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 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

Four Ways to Hate Exercise (If you don’t already)

by Angie Miller

We don’t lack exercise programming in our society. There are more exercise programs, workout DVD’s, gyms, equipment, ideas, tips, and information than ever before. What we do lack is motivation to start and maintain an exercise program, and that’s something that can’t be packaged or sold. The thing about motivation is that it varies from person to person, depending on interests, lifestyles, upbringing, and beliefs. What motivates me might not motivate you, and vice versa. I’ve always believed that there is a missing link between what we know on an intellectual level about exercise, (we know it’s good for us and that it will help us stay healthy), and how motivated we are mentally and emotionally to make exercise a part of our lives. Rather than list 10 Tips for Motivation, I did that in a previous blog, I thought I would do the opposite. I’ve listed four surefire ways to hate exercise, hoping to shed irony on some of the decisions we might make that inhibit rather than increase our motivation.

1. Make it a goal to exercise every day of the week, especially if you’ve never exercised before. I hear this a lot after the first of the year, aka New Year’s Resolutions. Individuals email me, or see me at the gym, and tell me that their goal is to exercise everyday until they lose x amount of weight. Exercising everyday, especially if you’re not in the habit, is the kiss of death. There are few things I want to do every single day, even when I enjoy them. Exercise is not one of them, and I love to exercise. I know that my body needs rest and recovery, and I know that my mind needs a mental break. Three days a week is a great place to start. Four is good after you’ve accomplished three for at least six weeks, (six months would be even better). Five is something you strive for when exercise is truly something that is here to stay, an integral part of your life. Six is starting to push it, and seven; that’s overkill.

2. Don’t have a plan for when you’re going to exercise, what you’re going to do, who with, or where. Just wing it. Sort of like we wing our jobs, where we’re going to work, when we’re going to work, or what we’re going to do at work. Or how we wing appointments, just showing up when we’re in the mood for an annual physical check up, or head over to the dentist because our teeth could use a good cleaning and we have some extra time in our day. That’s silly, right? We have to schedule exercise the way we schedule everything in our lives or it just won’t happen, at least not consistently. Bottom line, schedules, including a specific plan for what, where, when, and how, lead to success.

3. Order a super intense program off of the late night TV infomercials, the one that shows the individuals with perfect bodies and sculpted abs to boot. If we’re having an issue in our personal or professional life, we don’t look for the quickest fix, we look for the fix that will help us or our loved ones get back on track and resolve whatever issue is at hand. Exercise is not a short-term solution to an immediate problem… I need to lose five pounds for my reunion then I’m done. Exercise is a long-term commitment like raising kids, marriage, our career, and everything else in our life that is worth the investment for health, happiness, and personal fulfillment. We don’t need the most intense program; we need the program that makes us feel inspired to do it again and again. Quick results are not the goal. Lasting results are the goal. Intense workouts can lead to injury and burnout. Enjoyment leads to a long-term commitment and weight loss that is slow, safe and steady, promising to stay with us as long as we stay with the exercise program.

4. Check out You Tube or another social media channel scanning for some awesome new moves and advice that may or may not follow. This might be one of my biggest pet peeves, and it’s certainly one of my greatest concerns. It’s the Wild West out there on the Internet and anyone can claim they’re anything. Fitness “experts” and “coaches” (life coaches, health coaches, fitness coaches) abound, but is anyone checking their credentials? Are we digging deep to see if they’ve earned certifications or licensures authenticating their ability to dispense advice about the human body? We wouldn’t get medical advice off of a social media channel unless we knew that the source was authentic, that they were actual physicians. We wouldn’t get psychological or mental health advice off of a social media channel unless we knew they were educated, licensed professionals. That said, it seems incomprehensible that we might consider getting fitness ideas, tips, information, workouts, and nutrition advice off of a social media channel without checking the source, investigating their credentials, and making an educated decision as to whether or not that source aligns with our goals.

May you be motivated to exercise, and supported in your endeavors.

Best to you in health and wellness~

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

Easiest Protein Smoothie Ever

by Angie Miller

Smoothies aren’t just for summer, and nothing tastes better than a cool smoothie after a hot workout. Too often, people share with me that they don’t have time to eat before coming to the gym in the morning. I know that mornings especially can be crazy, but time is about management and priorities and if we want the best return on our investment we have to invest wisely. That means that we have to practice sound nutritional principles to supplement our workouts. Just as we can’t drive to the gym on an empty gas tank, we can’t workout to the best of our abilities with no fuel. Staying fit and healthy is hard work, no doubt; but smoothies are one way to amp up our nutrition intake while keeping us hydrated and refreshed. Not to mention, they’re easy to make. For someone like me who doesn’t feel at home in the kitchen that’s music to my ears!

The smoothie I made this morning included the following ingredients:

• ½ Cup of Water
• 1 Serving of Chobani (peach on the bottom) Greek Yogurt (this is strictly preference. I prefer Chobani yogurt, and I love the peach flavor mixed with apples and bananas)
• 1 Medium Banana
• 1 Small Apple
• 1 Scoop of Vanilla Whey Protein Powder (you could add a second scoop, depending on which type of protein powder you buy and how many scoops equals one serving)
• 1 Cup of Ice
• 1 Tsp. of Cinnamon (optional)

Put all of the ingredients into your blender, in the order listed. Start with a low speed then slowly increase the speed to a high. Blend for one minute or until smooth.

This makes almost a full pitcher. Therefore, there’s plenty to share for your kids, or more than enough for you to drink one smoothie before your workout and one afterwards. If you’re not drinking your smoothie right away, put it in a shaker bottle and keep it refrigerated. When you’re finished with your workout shake it up and enjoy!

Wishing all of you a healthy, productive week!

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

5 Simple Steps to Weight Loss Success

by Angie Miller

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

1. Realize there’s one formula for weight loss… calories in vs. calories out! The quality of foods you eat and where your calories come from is important when it comes to body composition, energy level, and overall health and wellness, but ultimately when it comes to weight loss it boils down to one thing. You need to burn more calories than you consume.
2. Accept that there is no quick fix! You’ve heard this one time and time again, and sometimes you might wish it weren’t true. There’s no gadget, tool, machine, ball, or otherwise that can give you the body of your dreams without a lot of hard work, dedication, and perseverance on your part. The good news… I’ve never met a person who couldn’t do it once they set their mind to it.
3. Find activities that you enjoy. Just because your best friend claims to have lost 10 pounds taking her favorite indoor cycling class doesn’t mean it’s the answer for you. If you try the class several times and it doesn’t make your heart sing, move on. Investing time and energy into activities that you don’t enjoy is a surefire recipe for disaster. It won’t be long before doing laundry and picking the lint out of the dryer will seem like a better alternative. Find something that makes you want to get out of bed in the morning.
4. Be realistic and don’t overdo it. If you’ve never exercised in your life, or you haven’t exercised for an extended period of time, be realistic about the amount of time you are willing to invest in this new endeavor. Start gradually and work your way up. Diving into something head first is never a good idea, but diving into exercise too quickly can be downright dangerous. Sore muscles aside, you could risk burnout and possible injury.
5. Establish a routine…ASAP! Routines are good. They’re predictable, they give us a sense of control over our lives, and they allow us to manage our time more efficiently. Write out your exercise routine, post it on the fridge, and share it with family and friends. Make sure everyone knows that your exercise time is not something you’re willing to compromise. Encourage them to keep you accountable. Kids love doing this! You get to ask them if they did their homework, they get to ask you if you did your exercise.

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

- Angie

Angie Miller, 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

How to Stop Procrastinating

by Angie Miller

  
For the last two weeks I have blogged about New Year’s Goals, and this week I’m wondering how many of have you taken on those goals with a vengeance, and how many are still procrastinating? Sometimes when one of our goals seems daunting, and we can’t find a way to break it into smaller, more manageable pieces, we are paralyzed by our own internal struggles. At the core of those struggles is the power of our thoughts, namely that nagging voice inside us that creates self-doubt. It asks questions like:

           
            Is our goal is too challenging?
            What if we don’t deserve it?
            Do we have time for it?

It could be any multitude of self-sabotaging thoughts, but it’s those thoughts that stand in the way of accomplishing that which propels us forward and helps us realize our dreams. None of us wants to wake up one day and feel that we have let time slip away, or that we aren’t where we aspired to be. Life is too short to have regrets. So today, once and for all, it’s time to start realizing our potential and attacking our goals. In order to do that, we have to first recognize why we procrastinate. Though the reasons are vast and varied, fear seems to be most compelling. When it comes to self-defeating behaviors that stand in the way of our goals, fear trumps.

Do we fear failure or success?
If procrastination is a means of self-sabotage, and it is, then fear is it’s greatest ally. Fear is that ugly beast that lurks unknowingly just under our consciousness and undermines our ability to succeed. Fear comes in two forms: Fear of success, and the flip side of the same coin, which is fear of failure.
            Fear of Failure: Those who fear failure often don’t try at all, with the mindset that if that if failure is an option, and it is anytime we put ourselves out there, they’d rather chalk it off to lack of effort than lack of talent or intelligence. It’s when its our subconscious says, “I’d rather fail because I didn’t try, than put all of my effort into something and take the chance that I might fail regardless.”
                Fear of Success: Often stems from the fact that subconsciously we don’t feel good enough, or we feel guilty, believing that we don’t deserve the opportunities that could stem from our success. Fear of success also comes from the fact that we might be concerned about the additional responsibility and visibility that accompanies success, thus added pressure and higher expectations from others. We may worry that our relationships could suffer, or that our success will expose us to too much scrutiny.

If fear is our nemesis, how do we conquer it?
First, we have to realize that fears are that which we create in our mind, so our mind is where we need to start. Here are two powerful ways to manage our mind and put our fears aside:

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

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

One step leads to the next, and just like weight loss, slow, consistent patterns of behavior lead to long-term results. When we face our fears and take that first step, we can realize our goals and maximize our potential.

Remember, goals are the driving force behind our success and our ability to lead purpose driven lives.
Best to you in 2016!
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

Why Goals are So Hard to Reach?

by Angie Miller

Part II of Resolve to Set Goals, not Resolutions for the Year Ahead

Last week I wrote a blog about the importance of setting goals vs. New Year’s Resolutions, and the power of goals in helping us to achieve our greatest potential. I shared a Six Step Guide to Goal Setting Success and promised that this week I would share a goal setting contract as well as some common pitfalls when setting goals. Lets start with the pitfalls because the key to goal setting success is to set realistic goals. Sometimes that’s easier said than done.

Potential Pitfalls When Setting Goals:

1. Setting Gargantuan Goals- Goals are like stairs, the best way to go up is to take it one step at a time. If you try to skip a step it makes the journey more difficult and less enjoyable. Goals should be challenging enough to keep you interested, but not so difficult that you become frustrated and lose hope.

Remember the S.M.A.R.T. goals I shared in last week’s blog:

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

Measurable= Goals should be measurable. 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.

2. Fearing Failure- Sometimes we’re afraid to set goals because we’re afraid we won’t succeed. When fear gets in the way, we tend to take the path of least resistance and set no goal at all. That way, we can avoid the risk of failure. In truth, though, we know that failure is only in our lack of willingness to try. Even when we don’t achieve our goal we learn something in the process, and knowledge is power. We can apply what we learned to our next goal.

3. Forgetting the Power of Words- If your goal starts with the word stop, it’s grounded in negativity. Words are powerful, and the words we use matter to our mental mindset. If we want our goals to motivate us, it’s best to see them as something positive that we’re striving toward rather than something negative we’re trying to escape. Take a look these goals and see how they sound with a negative connotation vs. a more positive spin:

• Stop eating late at night (vs.) Start eating a healthy dinner that will help prevent late night cravings
• Stop skipping workouts (vs.) Establish a workout routine that I enjoy so I look forward to working out

4. Setting Too Many Goals with Too Little Time- One or two goals is achievable, five or six goals are overwhelming, especially if we allow too little time for completion. Sometimes we get so excited to change something, like our exercise diet and exercise habits, that we decide to go all in. That said, if you’re not currently exercising and you decide to workout everyday for the next six months, you’re setting yourself up for frustration. There’s also a higher likelihood that you’ll abandon your goals due to burnout or injury.

If you’re new to goal setting or you’ve been discouraged in the past, here are two suggestions for success:

1. Set 1 or 2 goals maximum
2. Make the goals short term, achievable within two to four weeks rather than two to four months. The longer it takes to achieve a goal the more daunting it can become to get started, let alone see it to the finish.

Example: For exercise, an achievable goal would be to workout for thirty minutes, two days a week, for two weeks.

At the end of the two weeks if you’ve succeeded you could increase it to three days a week, or increase your time to 45 minutes per workout.

Proceed in that fashion and though it may take longer to reach your goal, there’s a far greater likelihood that it will become part of your daily routine and a lifetime habit.

5. Forgetting to Follow Up and Adjust if Necessary: A daily follow up is a great way to stay inspired and keep you focused. Goals take a lot of work and we’re more likely to succeed if we check in and take note of our progress. A calendar is a very effective way to do this. Each night, take a few minutes and record how you felt about your goals for that day, what obstacles your encountered, and some encouraging words to keep you motivated.

At the end of the week, reflect on what’s working and what’s not. Above all, give yourself the option to adjust your goal/s if need be. Adjusting your goals doesn’t mean you’re settling for less, it means that you’re smart enough to recognize when you need to rethink your strategies so you can set yourself up for success. 

Remember, 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.

Goal Setting Contract

S.M.A.R.T. Goal: ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Short-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.

Short-Term Goal #1: ______________________________________________________________________________________________________________________________________________________

Short-Term Goal #2: ______________________________________________________________________________________________________________________________________________________

Reward for achieving my SMART goal: For many of us the reward is in the achievement, but there’s nothing wrong with rewarding yourself with a new outfit or a new pair of running shoes to keep you motivated.

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Barriers: We all have obstacles/barriers 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.

                Three Barriers:

1. _____________________________________________________________________________________________________
2. _____________________________________________________________________________________________________
3. _____________________________________________________________________________________________________

Strategies for Success: These are ways you will overcome those barriers.

                Three Strategies:

1. _____________________________________________________________________________________________________
2. _____________________________________________________________________________________________________
3. _____________________________________________________________________________________________________

Support in Achieving your Goal/s: Enlisting in the help and support of your significant other, friends, children, co-workers, or anyone else who might be of assistance is very impactful. List your support system, or resources you will use to help you achieve your goal/s.

1. ___________________________________________________________________________
2. ___________________________________________________________________________

I sign this contract as a commitment to achieve my goal/s:

Signature:  _____________________________________________________ Date: ______________

May your goals guide to success throughout the year and throughout life.

Best in Health~ 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