Angie's Corner

Four Fitness Myths Busted

by Angie Miller

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

Myth #1: If you stop lifting weights your muscles will turn to fat.

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

Myth #2: Exercising first thing in the morning on an empty stomach will help you burn more calories from fat.

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

Myth #3: If you want to lose weight you need to be in your “Fat Burning Zone.”

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

Myth #4: If you want to chisel a sexy middle you need to do crunches and sit-ups.

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

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

- Angie

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

Volunteerism… The Power of Making a Difference

by Angie Miller

A year ago this summer my daughter and I volunteered for Habitat for Humanity in Hungary. I had wanted to take a family vacation to Europe, but as time drew nearer I started to feel like I needed an experience that was more impactful and meaningful. One that would leave me feeling fulfilled. More importantly I needed to provide my daughter, who was 21 at the time, with the same type of experience: One that would give her perspective and experience with other cultures, lifestyles, and socioeconomic statuses. I wanted to show her the impact we can all have when we put ourselves out there for others. Frankly, I needed those things as well. It had been a year since my mom had passed and I had not only lost my mom, but my role as a caregiver. I needed somewhere positive to put my flood of emotions and a constructive way to manage my pain. I knew that my daughter did too. I wanted hard work, and I wanted to know that whatever I did I was making a difference. So I started investigating volunteer opportunities through Habitat for Humanity because I love their mission. I also know that one of the greatest benefits of volunteering through their Global Village Program is that you get to immerse yourself in another culture and travel to another country, all while helping to provide a family in need with safe shelter. Not to mention, you get to join a team of individuals from all over the world, which is eye opening in and of it self. We spent nine days in Hungary. I learned to mix plaster (handling a power tool was the most fun), mud and tape (excruciating work), paint windows (a breeze), and my most memorable…crawl inside of an attic and lay insulation while donning a hazmat suit, helmet, and gloves, while it was over 90 degrees outside. My daughter and I, and little Jean from Singapore were the chosen ones for that job. Apparently being short and compact made us the perfect fit for that type of work.

I wouldn't change a thing about volunteering on that trip, and especially about sharing those days with my daughter. Volunteerism changes lives, and it’s not just the lives of those we help. In helping others we ultimately help ourselves along the way. We learn and grow and we become a better version of ourselves. Whether you volunteer five minutes or five hours away, in the U.S. or outside of it, at the food shelter or building shelter for someone else, I cannot emphasize enough how truly impactful it is.

 If you’re still not convinced, here are my five top reasons to volunteer:

1. It’s confidence building. You learn how to perform tasks you might not otherwise have had the opportunity to learn. Who would have thought I could manage a power tool and lay insulation?
2. You meet other people who are like-minded and have positive intentions.
3. You gain perspective. You realize that your worries often pale in comparison to the worries of those who have no shelter or don’t know where their next meal is coming from.
4. You have the opportunity to share your volunteer experiences with your children, spouse, friends, and anyone who might benefit from the possibilities of giving their time, energy, and expertise.
5. Last but not least it’s a workout, and who doesn’t love an unexpected opportunity to burn calories? When you volunteer, especially when you build a house, you move your body in a functional manner. You spend your days squatting, twisting, bending, and reaching, and you’re active for extended periods of time. You use muscles you didn’t know you had, and you recognize the power, agility, and strength of your body.

Wishing you the best in your volunteer experiences, and in all opportunities to create a better life for you and the lives that you touch.

- 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

Eight Questions That Will Help You Get The Most Out Of Life

by Angie Miller

At the first of the year I wrote a blog about the importance of setting goals for the upcoming year, and how to ask pivotal questions that can help us evaluate where we are and what we want to accomplish. The start of fall is a good time to check in with your goals and decide if you need to reevaluate. Goals are the key to our success and our ability to lead purpose driven lives. They propel us forward and prevent us from getting stuck in the quicksand of fear, the kind that holds us back and allows too much time to pass before we realize that we didn’t pursue our dreams.

In her book, Codependent No More, Melody Beattie addresses the difference between resolutions and goals. Her emphasis is on the fact that resolutions are often short term, rarely do they last; but goals are meant to be impactful, something we work toward to make our lives better in the here and now and over the course of time. Goals help us begin each day with intention and they build our self-esteem. For every goal we accomplish, we realize our potential and we are inspired by our own success. Undeniably, goals are the impetus for change.

Beattie suggests that in order to get started, we need to ask ourselves a series of questions. I couldn’t agree more. I believe that questions, and the process of seeking answers, helps us to lead a happy, fulfilling life. Questions inspire us to take stock of our lives, and what we have yet to accomplish. As we look for answers we pay close attention to the opportunities that lie ahead.

Questions to Get You Started:

If you have yet to set goals for 2015, it’s not too late. It’s never too late to set goals, short and long term, and to live your life with intention…

1.  What do you want to happen in your life this year? Think in terms of friendship, family, and love.
2.  What do you want to happen in your career?
3. What would you like to do or accomplish?
4. Where would you like to grow?
5.  What would like to change?
6.  What problems would you like to solve?
7.  What decisions would you like to make?
8.  What obstacles might get in the way? (This is huge! You have to know your barriers, people or situations that get in the way of you achieving your goals. You also have to recognize your own behaviors and actions that get in the way.)

Write Down Your Answers:

As you ask these questions, along with any others you can come up with, write down your answers. Be sure to let your thoughts flow, without judgment or self doubt.

Categorize Your Goals:

After you brainstorm, categorize your goals into short-term and long-term goals. Short terms goals might include daily goals and weekly goals, while long-term goals might take you a month, two months, or even a year or more to accomplish. For long-term goals, be sure to break them down into smaller, more manageable steps, such as daily and weekly objectives to keep you on track and prevent you from taking on too much too soon. Remember, slow and steady wins the race. Anything worth accomplishing is going to take hard work, dedication, and patience.

Additional Suggestions for Success:

1. Everything Can Be a Goal. Everything we’d like to do, accomplish, or change can be turned into a goal. Nothing is too big or too small. Maybe we want a new career, a higher salary, or just a vacation. Remember, one of the best ways to build self-esteem is to turn everyday tasks into goals; therefore every task that you accomplish is one more reason to celebrate.

2. Write Down Your Goals. Writing your goals on paper makes them more concrete. There is a level of commitment when you see something on paper and you can reference it for inspiration. More importantly, writing down your goals keeps you focused.

3. Check Off Your Goals. Checking off your goals after you reach them gives you a sense of accomplishment. If you don’t achieve your goals by the date you set, reevaluate. The main reason we don’t achieve our goals is that we don’t break them down, we expect to accomplish them too soon, or we don’t have a concrete plan for how to get there.

Keep in mind that things happen when the time is right, but sometimes the right time is when you set your mind to something and you have a plan for how and when to make it happen. May today be the start of many new goals.

Best to you in all your future accomplishments!

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

Want to Chisel Your Middle?

by Angie Miller

Try these Core Crushers on the Ball

Last week I shared two stability ball exercises, wall squats and push-ups (visit blog here). Now you’re ready for some new challenges. The benefit of stability balls is that they’re efficient and fun! They offer controlled instability, meaning that they are unstable, but you can safely control them within the training environment. The instability forces you to use all of your resources, your core and postural muscles to stay balanced on the ball and your body on alert, physically and mentally.

Today’s exercises are a little more complex, but with proper modifications everyone can do them. One is a Ball Bass, and the other is a Ball Pike. Each video is less than two minutes. Spend ten minutes a day and you’ll be amazed what a difference it can make. Be prepared to improve your posture and balance, and move in a purposeful manner. Add the exercises from last week, and you’ll have a short twenty-minute workout you can put together or mix and match to make your own.

Ball Pass

The Ball Pass using the stability ball is a fun, dynamic exercise to train the core.

2-3 sets of 8-12 reps will keep your center strong and your workout interesting.

How to Do: Lay on the floor with the ball between your feet. Exhale as you flex forward from and grab the ball with your hands, inhale as you extend long through your torso and raise the ball above your head. Exhale as you flex forward and return the ball between your feet, inhale as you extend long again. Keep repeating this pattern.

Safety Tips: Be sure to keep your center strong and your head in line with your spine. Avoid rounding your shoulders. Use your breath as your guide.

Ball Pikes

Stability Ball Pikes are a great way to train your core while challenging your balance. The exercise is interesting and fun. I offer a modification, so be sure to start with that then work your way up. Try to do 5-8 ball pikes, then rest and go for a second set.

How to do: Kneel next to the ball and walk out so the ball is under your feet and your hands are directly below your chest, or a little wider than shoulder distance for extra support. Keep your center strong, engaging your abdominals and lower back. Inhale, and then exhale as you lift your hips and raise your bottom toward the ceiling into an inverted V position. Inhale back to center and repeat.

Safety Tips: When you come back to center, be sure to secure your abdominals and lower back so you don’t let your hips drop and your back sway.

Thanks for working out with me! Have fun with these exercises and enjoy the results!

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

Want Strong Legs, A Tight Tush and a Chiseled Middle? Try These Exercises on The Ball…

Stability balls are great fun! They offer controlled instability, meaning that they are unstable, but you can safely control them within the training environment. It’s the instability that challenges you and forces you to use all of your resources, your core, your posture, and quality movement patterns to maintain your balance throughout the exercises.

I love training with stability balls because I feel like a kid again. They’re light and dynamic, but oh so challenging. I have a multitude of exercises I like to do, and today I’m going to share two of my favorites. Both are multi-joint, multi-muscle exercises. These are more complex exercises that force you to stay on alert physically and mentally, and give you better results in less time. Be prepared to improve your posture, better your balance, and move in in a purposeful manner. Next week I’ll share more stability exercises, and soon you’ll have a short twenty-minute workout you can put together or mix and match to make your own.

Want strong legs and a tight tush? Try Wall Squats with the Ball

Stability ball, wall squats are an excellent way to train the legs and tone the tush. 2-3 sets of 12-16 reps will have your legs and backside feeling stronger and sexier than ever before.

How to Do: Stand against the wall with the ball secured behind your lower back, above your gluteals. Secure your center by co contracting your abdominals and lower back so your spine is neutral. Inhale as you bend your knees to 90 degrees, exhale as you extend your legs and stand tall.

Safety Tips: Be sure to keep your center strong, and avoid rounding your back. Be sure to keep your knees behind your toes, making sure that they don’t extend beyond the ball of your foot. Be sure to breath properly throughout the movement.

Want to work your chest while challenging your core? Try Push Ups on the Ball

Stability ball push-ups are a great way to train your core while working your chest. The added balance challenge keeps the exercise interesting and fun. Try 2 sets of 8-12 reps and feel the difference in your upper body and core strength.

How to do: Kneel next to the ball and walk out so the ball is under your thighs and your hands are directly below your chest, a little wider than shoulder distance for extra support and proper form. Keep your center strong, engaging your abdominals and lower back. Inhale as you lower, exhale as you lift.

Safety Tips: Avoid “head butting.” Be sure to lower your chest and keep your head in line with your spine throughout the movement.

More to come next week! (Visit next blog 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

Want Different Results? Do Something Different

by Angie Miller

Last weekend I taught a kettlebell training for health and fitness professionals. It’s a two day, 16 hour intensive program that covers the science behind kettlebell training as well as many hours of hands on learning and practice. Throughout the weekend my passion for kettlebell education grew as I watched the participants conquer learning curves and develop new skills. I came away feeling ignited and ready to take on new challenges, not just with kettlebells but all types of movement and exercise. The weekend was a powerful reminder if you’re willing to push yourself, if you’re willing to get uncomfortable, and if you’re willing to share what you love with others, you’ll not only experience better results, you’ll never lack motivation to keep training.

If you want different results, try these tips:

1. Push Yourself. More than once I’ve realized that when put to the test I’m stronger than I think. This past weekend was no exception. At one point I demonstrated a skill with a kettlebell nearly twice the size of what I normally use. I did this, quite frankly, because someone was borrowing my kettlebell. I realized in doing so, however, that it was a weight I could manage, and though it would be a challenge it would help me take it to the next level. More importantly, when I went back to using my own kettlebell it suddenly felt too light, and I knew then that I might have been underestimating my own strength. We all know there’s a direct correlation between what we put into something and what we get out of it. If we want more results we have to give more effort. The take away here is that if you’re in the habit of using the same amount of resistance for every workout that you do, you’re missing out. Nothing is more motivating than realizing your potential by pushing your limits and witnessing how your body responds!

2. Share what you love with others. I learned a long time ago that when I teach others I get better at what I do. It reinforces the information and helps me develop a deeper knowledge of the content and skills that I am teaching. What really takes it to next level, though, is that when I share what I love with others, my passion grows exponentially and I want to do more of it. The take away here is that if you are lacking a little motivation in your daily workout, or you need a little incentive to put in your favorite DVD, share it with your neighbor, your kids, your mom, or your best friend. It’s inspiring to share what you love with someone else and to witness the impact through a fresh set of eyes. Best of all, it has a rebound effect. It reinvigorates your own desire to train, gives you new perspective, and propels you to want to do it again!

3. Get Uncomfortable. If you want to take your training to the next level do something you’ve never done before, or do something that’s familiar but take a different approach. I have trained with kettlebells for years, but I don’t regularly train two days in a row for 16 hours. By the end of the weekend I was sore and tired, but oddly invigorated. My body was placed under different demands and it responded accordingly. Not to mention, most of the professionals who were in the training were brand new to kettlebells. Two were Zumba instructors, a couple taught other types of fitness classes, and a few were yoga instructors. Bottom line, they were out of their comfort zone and it was by their own volition. They understand the power of training your body differently and placing it under unique demands. The take away here is that if you want different results, you have to take a different approach. Nothing is more motivating or confidence inspiring than conquering new challenges. ~

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

The Reality of Routines: Does a schedule lead to success?

by Angie Miller

Do you ever go on vacation, something you look forward to for months, yet in the end you just cant wait to get back to your daily routine? Not necessarily the one that involves real life responsibilities and everyday stressors. That routine can’t compete with the energy and novelty of life on vacation. But perhaps your daily workout schedule, the one that boosts your confidence and mentally prepares you for whatever it is that might come your way. Or maybe it’s your own bed, or your best friend. Whatever it is, our daily routine is something that we can count on that makes us feel purposeful and accomplished.

I have the same epiphany each time I go on vacation. I love every moment that I am there, but somehow I’m always ready to come home. It makes me realize that for as much as I appreciate change, there is power in predictability. Maybe it’s the discipline of daily routine that helps us lead our life with intention. Or it could be that there is comfort in knowing where we will be and what is expected of us. My guess is that it’s a combination of both. But one thing I do know for sure is that when it comes to exercise, whether you crave routine or you love the freedom of escaping it, schedules lead to success. They help us establish where we need to be, what we need to do, how we will accomplish our goals.

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

Start with the following questions:

1. How many days a week do I want to work out, and what days will work best in my schedule?
2.  How long will I set-aside for each workout?
3. What type of exercise will I do? Plan a specific workout for each day of the week that you exercise. Vary your routine, and make sure you’re including a good mix of strength, cardio, and flexibility.

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

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

Vacations give me much needed perspective, and as much as I love the time away they always seem to reinforce that there’s positive side to predictability. Routines are the backbone of our existence, and when it comes to exercise they are the driving force behind our success.

~Angie Miller

Angie Miller, 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

Flexible Mind, Flexible Body

by Angie Miller

I see it all the time… It's the end of class, and just as I'm ready to finish with what I think is the best part of the workout, the ending stretch sequence, there's a few individuals who hustle out of the room as if those final 3-5 minutes are critical to their day. Maybe once in awhile that's true, but before you decide to skip the stretch at the end of your next workout, I think it's important to weigh the benefits of a 5 minute head start on errands, dinner, or whatever it may be, vs. the benefits of 5 minutes of proper stretching.

Know this… skipping the ending stretch after you've just sweated to your favorite exercise DVD, taken a run, or even a long walk, can cause muscle imbalances that result in injury, less effective movement patterns, and in my opinion a less productive workout overall. Just as a flexible mindset can help up to embrace concepts and ideas that are outside of our usual way of thinking, a flexible body can help us to embrace exercises and activities we might not otherwise be able to perform.

So the next time you're tempted to skimp on your stretch, here are three reasons to remain flexible:

1. Stretching improves mobility:

Your joints allow you to move. Whether it's reaching down to pick up your baby, or racing around your neighborhood on your morning jog, stretching helps you to maintain joint mobility. If your range of motion is limited because you have tight muscles, this will affect your workouts and your everyday movements.

2. Stretching improves posture and balance:

Stretching can help you maintain a good balance of muscle strength and muscle flexibility, which is important for proper posture and alignment. A common imbalance for many of us is tight hip flexors, (front of the hips), from sitting down much of the day. This tightness can cause your lower back to sway as your pelvis is pulled forward. Any imbalance like this alters your posture and affects the quality of your movement, which can have a negative impact on your balance. The goal is to be able to move freely in your daily activity and to have proper range of motion as you exercise. Stretching will keep your joints mobile and improve your overall posture and body alignment.

3. Stretching helps relax your muscles and relieve your stress:

After sitting at a desk in front of a computer all day, or sitting at an event for an extended period of time, doesn’t it feel amazing to stand up and stretch? When we sit in one position for too long, or work the same muscles over and over again, aka repetitive movement, our muscles get tight and knotted. Stress also has an impact, as it causes more tension throughout our body. Stretching can help counterbalance the stiffness and tension by increasing blood flow to the affected muscles and stimulating the nervous system to decrease stress hormones. All of this results in a calmer, more relaxed physical state.

When it comes to stretching, the term “use it or lose it” really does apply. Good body mechanics, improved range of motion, healthy posture and alignment, and better balance all result from proper stretching and flexibility.

Here’s to stretching your limits~

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

Banana Raspberry Smoothie with Whey Protein

by Angie Miller

Smoothies are like ice cream, they taste great, go down easy, and after a workout there’s nothing that cools you off more. Unlike ice cream, however, smoothies are low in calories, high in protein, and they’re a great post-exercise meal replacement.

What's the best smoothie after exercise?

How about a Banana Raspberry Smoothie with Whey Protein? Full of essential nutrients, this smoothie is sweet, pink, and powerful. Not to mention, it’s a great way to help you recover after a tough workout and it’s quick and easy to make.

When it comes to smoothies, it’s safe to say that I’m experimental. I have never been one to follow recipes, and I love to see what I can come up with by mixing some of my favorite ingredients. I’m sharing this smoothie with you because it’s not only my favorite, it passed the ultimate test when I discovered that my husband and daughters enjoyed it as much as me. Having tasted some of my not so famous creations, they were as excited as I was when I came up with a smoothie that has all the health benefits, but still satisfies our sweet tooth. Check out my recipe and let me know what you think:

Banana Raspberry Smoothie with Whey Protein

• 1 cup of ice cubes
• ½ cup unsweetened vanilla almond milk
• ¾ cup fresh raspberries
• 1 large banana
• 1 to 2 scoops of whey protein powder
• Optional: ½ tsp. of honey or agave syrup

Here’s a picture of the ingredients I use:

Disclaimer: Please note that I’m not sponsored by these brands, nor am I promoting them for any purposes. I recommend that you use brands that fit your budget, needs, and taste buds.

Why drink a smoothie after a workout?

While power bars are quick and easy to grab, liquid replacement drinks, aka smoothies, come with added benefits. They pack a powerful punch after exercise, and they give your body what it needs, when it needs it the most. I cover post exercise meal replacement in my Collage Video blog, titled, “What’s the Best Way to Refuel After Exercise?”

Here are a few highlights to give you a refresher:

Cheers to summer smoothies and lots of sunshine!

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

Six Minute Total Body Kettlebell Workout

by Angie Miller

Why train with kettlebells?

Kettlebells are one of the most versatile, time efficient training tools for all over body conditioning. They provide an excellent cardiovascular and strength-training workout that targets your core and improves your flexibility. Kettlebells deliver results; maximizing calorie expenditure and helping you redistribute your weight and lose inches.

Unlike traditional weight training, Kettlebell exercises focus on movement patterns vs. specific muscles. Their unique design allows the body to move through large ranges of motion. With a kettlebell, the weight is offset from the handle so the center of gravity is displaced. This trains the core, and makes the kettlebell more dynamic and challenging. Kettlebells can do anything a dumbbell can do, but not vice-versa.

Kettlebells are fun to work with, and we see and feel the results. Check out my tutorial below, which focuses on safety tips, alignment, and execution, then start swinging.

TUTORIAL:

Double Arm Swings- With this move you will send your hips back, load them up, and explode forward.  Begin by sitting back with the hips, knees slightly bent. Keep your chest open, and shoulders down and back. The weight is in your heels, rooted to the ground. Looking straight ahead, swing the kettlebell back between the legs, snap your hips, and stand up tall and strong. Lock out your knees and squeeze your glutes as you do this.  Don’t try to lift the bell with your arms, or “muscle the bell.”  All the power comes from your hips. Breathing is important here. Take a deep inhale in through the nose on the way down, and exhale as the kettlebell comes up.  You should not feel any pain in your lower back. If you do, check your form, and remember your breathing.

Windmills- Begin with a wide stance. The knee of the front leg may be slightly bent, and the foot will be turned out. The back leg should be straight. Stack your hips, one on top of the other, and lower the trunk toward the kettlebell as the hips flex, then extend and stand up tall. The Kettlebell arm remains upright and extended throughout the entire movement. Remember to look up at the bell. Initially, knees may be slightly bent, but as you become more flexible you may be able to accomplish this move without a bend in the knees. 

Cleans- Begin in rack position.  In the rack position your thumb should be able to touch your chest and your elbow should be snug against your abdomen.  As you let your arm come down, bend your knees, squat slightly, and let the bell hang as in the bottom position of a dead lift.  Point the thumb back, and as you stand up tall simulate zipping up your torso with the kettlebell.  Snap the hips and squeeze the gluts at the top, bringing the kettlebell back up into the rack position.  Picture a vertical line from your groin to your chest.  Hitting yourself in the shoulder or bicep with the kettlebell as you bring it up is an indication of improper form. Be patient and keep practicing.

Be sure to check back next week for more fitness tips and information, and feel free to reach out with any questions.

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