Fit Tips For Your Week

by Angie Miller

Monday Motivation:

Rise and Shine: Did you know that the most successful people are often early risers? It's the difference between staying up late and struggling to “finish” something, vs. getting up early to “start” something fresh. I'm by nature a late-night person who has had to work hard to turn this around, often reminding myself that there's nothing so important that it won't wait until morning when my body and brain have had rest. I'd rather be an early morning person who wakes up and says, “Let’s do this!” than a late-night person who says, “I can’t do this.” Discipline, leadership, and success require a good night's sleep and a fresh mind. Tonight, sleep well and start your week off right! #MondayMotivation

Tuesday Transformation:

The Best of all Three- (These are the top three questions I get asked, and my top three answers):

1. What's the best time of day to work out? The time that's best for you.
   2. What's the best type of workout? The workout that you enjoy, that will motivate you to do again and again and again.
   3. What workout the burns the most calories? The workout that you do consistently- (as opposed to the one you do once and hate every minute of because it’s not any fun.)

Truth- it doesn’t benefit us to focus on these things. There is no best workout, best time, or best calorie burn. Anything you do will burn more calories than if you don't exercise at all. #TuesdayTransformation

Wednesday Workout:

Is Exercise Dangerous? One of my favorite sayings is, "Exercise isn't dangerous, people are." It's not the kettlebell, step, dumbbell, barbell, or any other piece of equipment that are dangerous. It’s people, and potentially poor application of a piece of equipment that when used improperly can cause injury. The key here is, "when used improperly." When bad posture and muscle imbalances meet a piece of equipment, dangerous things can (and often do) happen. Bottom line, alignment and execution are pivotal in order to get the best results and to remain injury free. Start by building a strong foundation with no equipment at all. Just your body against gravity. Focus on alignment, weight distribution, and core strength among other things, then add resistance. I love kettlebells, they have transformed my body; but before you use any piece equipment make sure your posture and alignment is top notch and seek proper instruction. #WednesdayWorkout

Thursday Thought:

Thought for the day: I've shared this one before, and it still rings true. Exercise for self-care, self-preservation, and self-control. You know when you're flying on an airplane and they're going through emergency landing procedures- they tell you to put on your mask first before your child's, right? Because they know that you can't save your child (or anyone else) if you don't save yourself first. That's how I look at exercise. How can we care for others if we aren't caring for ourselves? Put on your mask first- exercise, eat well, sleep, and take time out once in a while for self-care and self-preservation. Only when we’re feeling out best can we give our best to others. #ThursdayThought

Friday Fit Tip:

Mindset Matters: Do you work out because you feel guilty if you don't, or because you feel great if you do? If you want to make exercise more enjoyable take out the “shoulds” and bring on the coulds. There’s a big difference in how we feel about exercise when we say, “I should work out today because __________________ “ (you fill in the blank), vs. “If I could ____________________(run one mile today, finish the entire workout DVD I just purchased, lift weights for twenty minutes, etc.) imagine how good I could feel. Shoulds make us feel obligated and resentful about exercise. Coulds open our mind to possibility. Replace shoulds with coulds to take away the guilt and change the way you feel about exercise! #FridayFitTip

- 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

Keeping Your New Year's Goals

by Angie Miller

4 Steps To Keeping Your New Year's Fitness Goals on Track

Who is your support group?

Don’t wait until clients get off track…Educate them now on how to avoid exercise relapse.

As a new year begins, our group fitness classes are packed and our personal training schedules are filled. We have more clients than we have time, and they are motivated for change and eager to train. While setting goals with these motivated people holds tremendous potential, equally important is educating them on exercise relapse and how to identify and overcome barriers such as injury, temptation and negativity to minimize their impact.

As part of goal setting, I always discuss exercise relapse with clients, many of whom can relate to the struggle. They’ve started a routine in the past and were determined that exercise was going to be a lifelong friend, only to fall off the wagon 6 months or a year later. Learning how to avoid relapse is similar to learning to turn in to a skid in driver’s education. If we understand the resistance, we can work with it rather than against it. It is vitally important to engage in this discussion when a client is beginning an exercise program, rather than waiting for something to cause them to veer from their goals.

1. IDENTIFY HIGH-RISK SITUATIONS

Temptations act as resistance to exercise. If clients can identify situations that put them at risk, we can help them develop contingency plans for action.

Reflect. Encourage clients to think about past situations where they fell off the wagon and stopped exercising. What was going on in their life? What happened? What circumstances led to their relapse?

Write down their barriers. Have clients write down the situations or obstacles that got in their way. Common barriers include:

• vacation
• holidays
• work travel

Develop a plan. Once clients identify the situations or obstacles that got in their way, you can help them develop a plan for how they’ll deal with them in the future. Make sure that their plan involves action–a way that they will change the situation, their thoughts and behaviors in response to the situation, or all of these. 

- 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

Tackle the Urge to Overeat

by Angie Miller

Two Tips to Tackle the Urge to Overeat

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

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

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

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

Cheers to a Happy Monday and Healthy Eating!

Sincerely,

 - Angie

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

Facts You Should Know About Alzheimer’s Disease

by Angie Miller

Why I Walked to End Alzheimer’s Disease- Facts You Should Know

What do you call it when you walk for a cause, volunteer for something you believe in, and share your love for fitness and health? I call it a cathartic experience, and that’s what I had these past two weekends.

Last year I was given the opportunity to lead the warm up for the Walk to End Alzheimer’s in my community. This year it led to two more warm ups, and the chance to be a part of two Walk to End Alzheimer’s events. I’ve lost both of my parents to dementia related diseases, (Alzheimer’s is the most common form of dementia). Needless to say, sharing fitness and health with hundreds who have joined forces to fight Alzheimer’s was an amazing way to pay tribute to my mom and my dad. It was also my chance to raise awareness about the power of exercise to keep our brain healthy.

Exercise and brain health is a passionate subject for me. Not only because it’s personal, but because it’s a testament to the fact that exercise does far more than get our body fit. I’ve spent decades leading exercise classes and teaching everyone from college students to fitness pros about exercise, and I love reading current research supporting that exercise can help us maintain a healthy brain. How? Exercise helps lower blood pressure, improve cholesterol levels, prevent diabetes, reduce stress and anxiety, and keep our emotions healthy and balanced, all of which can indirectly contribute to impaired cognitive functioning. In her article, “Exercise: It does so much more than burn calories,” Elizabeth Pegg Frates, MD, states that, “Exercise can also help enhance our cognitive skills — it’s true that what is good for the heart is good for the brain. Research demonstrates that regular exercise can actually increase the size of the hippocampus, an area of the brain involved with memory.” Best of all, “150 minutes of moderate to vigorous intensity physical activity per week can significantly decrease the risk of dying prematurely.” That should inspire all of us to get active, right? Not for big guns and tight buns, but because we want to live well, with a healthy body and an active, healthy brain.

 The fact is, Alzheimer’s Disease and other forms of dementia are likely to affect all of us on some level, and we can all do more to keep our brain healthy. Here are some facts I learned on my walk. Thanks to the Alzheimer’s Association, these signs are posted all throughout the walk, increasing awareness and education on how devastating this disease is to our loved ones, to caregivers, and even to our economy at large. I hope they inspire all of us to care for our bodies, and in turn to care for our brain.

Me with my team who helped me lead one of the warm ups. They’re a group of fitness friends who attend my Pilates and Young at Heart classes.

Me with my team of Young at Heart fitness friends who helped me lead one of the warm ups.

Best in heart and brain 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

Summer Shape Up- Ten Minute Toner

by Angie Miller


 
There’s no better time than Monday morning to challenge your body and brain with a time efficient, circuit style workout that will target every muscle in your body. The exercises, from my Crave Results DVD, are fun and functional. They’re designed to work multiple muscle groups, boosting your metabolism and making you stronger for everyday activity.
 

 
Equipment: All you need for this full body toner is your body weight, one dumbbell, and a resistance band.
EXERCISE ONE: Squat
Targets: glutes, quads, hamstrings and core muscles

Start position: Stand tall with your feet hip-distance apart. Secure the resistance tube under your feet and hold the handles at shoulder height.
Movement: Bend at your knees as if sitting back into a chair. Stop when your buttocks are parallel to the floor, then slowly extend your legs and come back to standing. Be sure to keep your core engaged, torso long and knees behind your toes. Look straight ahead and keep your head in line with your spine.
Perform: 16 repetitions

EXERCISE TWO: Single-Arm Bent-Over Row
Targets: back, arms and shoulders
 
Start position: Place one end of a resistance tube under your left foot and hold the other end with your right hand. Step back with your right foot and place your left hand on your thigh for support. Create enough resistance with the tubing so there is no slack. Hinge forward slightly and stabilize your core by contracting your abs and back.
Movement: Start with your arm extended and slowly drive your elbow up and back toward your ribs. Focus on squeezing your upper back muscles as if you were trying to move your scapula toward your spine, or "place it in your back pocket." Then lower your arm until it is fully extended and repeat. Be sure to keep your arm close to your body throughout the exercise. To avoid hyperextending, stop when your palm is flush with your body and try to avoid any hip movement.
Perform: 16 repetitions on each side

EXERCISE THREE: Reverse Wood-Chop
Targets: core muscles, glutes and legs
 
Start position: Stand tall, holding a dumbbell horizontally between your palms at chest level. Abs are engaged and torso is long.
Movement: Begin with a squat, bending your knees as if you were sitting back into a chair; stop when your buttocks are parallel to the floor. As you squat, rotate your torso, bringing the weight outside your hips. Then extend your legs and drive the weight above your head as you come back to center. Maintain control of the movement and avoid swinging the weight. Focus on maintaining a strong, stable core, and rotating your torso rather than your hips.
Perform: 16 repetitions on each side.

EXERCISE FOUR: Core Chiseler
Targets: chest, arms, shoulders, abdominals, back and obliques
 
Start position: Using a mat or a towel, begin in prone (plank) position, on your knees or your toes, with your hands placed directly below your shoulders or slightly wider than shoulder-width apart.
Movement: Keeping a strong center, bend your elbows and lower your body, bringing your chest as close to the mat as possible, then push back up to plank by slowly extending your elbows and straightening your arms. Focus on keeping your center tight so that your bottom doesn't drop, causing your lower back to sway. Be sure to keep your head in line with your spine and avoid "head-butting" the mat.
Next, turn your body and open up into a side plank position, making sure your support hand is directly below your shoulder. Avoid dumping weight into your shoulders and consider placing your bottom knee on the floor at a 90-degree angle for additional support. Throughout the movement, brace your core by engaging your abdominals and lower back and holding your center tight.
Come back to plank position, then turn your body and open up into a side plank position facing the opposite direction.
Perform: 4 total repetitions. Rest and repeat.
If you enjoyed this circuit, and you’re interested in more functional exercises that include balance challenges, check out Crave Results. Balance is one of our body's natural resources that we depend on for stability, and our core is our center of gravity. The stronger and more stable our center of gravity, the more efficient and controlled all of our movements will be.

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
 

Preventing Exercise Relapse

by Angie Miller

How to Prevent Exercise Relapse (Part II)

Click here to read part I

Last week I wrote a blog about exercise relapse, what causes it and how to distinguish a lapse from a relapse. Now it’s time to talk about prevention. Two of the most critical considerations when starting an exercise program are learning how to identifying situations that put us at risk for relapse, and learning how to avoid relapse.

 How to Identify Situations that Put You At Risk:

1. Reflect: Think about past situations where you fell off the wagon and stopped exercising. What was going on in your life? What happened? What circumstances led to your relapse?

2. Write down the situations and obstacles that got in your way. Some common barriers often include:

• Vacation
• Holidays
• Work Travel
• Lack of a consistent routine- variable work schedule or inconsistent schedule in general, therefore exercise time isn’t consistent
• Lack of planning- when exercise isn’t scheduled the way we other responsibilities, it often falls to the bottom of the list
• New relationship or relationship difficulties
• Job Stress, job loss, or even a new job
• Time Management- “no time” to exercise is often perception (more on this in next week’s blog)
• Lack of Motivation- usually stems from not being in a routine. Routines give us a sense of purpose and we stick to them because they become habit.

3. Develop a Plan. Once you identify the situations or obstacles that get in your way, it’s time to develop a plan for how you’ll deal with them in the future. Make sure that your plan involves action- a way that you will change the situation, your thoughts and behaviors in response to the situation, or both. Let’s use job travel as an example.
4. Situation: In the past I got out of my exercise routine when I traveled frequently for work.
5. Plan: In the future I will pack an exercise band in my suitcase, download my favorite exercise DVD (before I go), and get up 30 minutes early to workout in my hotel room.

Now that you’ve identified your triggers and developed a plan, it’s time to talk about prevention. Here are six steps to help you prevent relapse.

Six Steps for Prevention:

1. Realize that you’re not alone: The first step in prevention is recognizing that nearly everyone who attempts to maintain a consistent exercise program relapses. The key is to recognize what causes you to relapse and have a contingency plan for action.

2. Develop a support system: When you’re trying to develop a lifelong habit it takes time and discipline and you’re more likely to succeed if you have support. A workout buddy serves as great support, but if you don’t have a workout buddy try to get family members, friends, or co-workers on board to help you stay motivated and support you throughout your journey.

3. Avoid common obstacles. A simple thing like putting your fitness clothes in the car so you don’t stop home after work and get sidetracked can make a huge difference. Another simple solution is to place your tennis shoes next to your bed so they’re the first thing you see when you wake up in the morning- instant motivation.

4. Avoid negative dialogue. Our mind is the BOSS! Negative messages are powerful and self-defeating. Messages such as, “I’m going to be traveling a lot for work so why bother,” set us up for failure; while positive messages such as, “I’m going to workout today so I’ll stay motivated when I travel,” set us up for success.

5. Replace “shoulds” with “wants”: “I should workout today because otherwise I’ll gain weight,” is the type of message that makes us feel guilty and resentful. “I want to workout today because I love how I feel afterwards,” is the type of message that makes us feel empowered. Replace “should’s with “wants” to change the way you feel about exercise.

6. Maintain perspective: Remember that a temporary lapse is just that- temporary. It’s only catastrophic if your mind makes it so and that only undermines confidence and willpower. Maintain perspective by remembering that it’s not uncommon to relapse, but if you take positive steps toward prevention you’re far more likely to experience success.

Best to You in Health & Happiness~

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

What Causes Exercise Relapse?

by Angie Miller

Have you ever started an exercise routine and were determined that exercise was going to be a lifelong friend, only to find yourself 6 months, or a year later, looking back at that time and wondering what happened?  I teach a workshop on exercise behavior and motivation and one of the most critical components we discuss is how to avoid relapse. This is important, because we have to understand the obstacles that get in our way in order to minimize their impact.

It’s similar to driver’s education where we’re taught to turn into a skid and go with the resistance rather than overcorrect and make the situation worse. Temptations act as resistance to exercise, but if we turn into them as we do a skid, we can manage them before they sabotage our best efforts. The key is to identify situations that put us at risk and develop a contingency plan for action. Contingency plans ensure that we’re prepared even when our situation changes, and they help us prevent relapse.

What’s the difference between a lapse and a relapse?

Before we talk about relapse and how to avoid it, it's important to note the difference between a lapse and a relapse.

Lapse= a temporary glitch in your routine. You went on vacation for a week and you lapsed, deciding that the treadmill didn’t sound nearly as fun as a lounge chair by the beach.  The key is that a lapse is temporary.

Relapse= a return to old habits, the life you lead before exercise. A relapse is when you fall off the wagon completely, when the week turns into a month, and before long exercise is a distant memory.

Typically a relapse happens over the course of time, due to a chain of events that’s similar to a domino effect. It looks something like the following:

Relapse Effect:

1. Exercise Obstacle= Angie goes on vacation for a week.
2. No Plan= Unfortunately, she doesn’t plan ahead or think about the effect this vacation will have on her regular exercise routine.
3. Short Lapse= Rather than hit the fitness room in the hotel, she hates treadmills; she decides that a week off is just what she needs. However, on Sunday night when Angie returns home she heads straight for the scale and doesn’t like what she sees.
4. Toxic Thoughts= Angie is so upset by her weight gain and alleged mushy muscles that all she feels is despair and disappointment. She questions her ability to “get back to where she was,” so much so that she begins to wonder if it’s worth it. Maybe she should just give up.
5. Relapse Begins= It’s week two and Angie has lost her motivation. She continues to allow toxic thoughts to pollute her mind and fails to consider that vacation weight is as temporary as the vacation itself. Her thoughts deplete her energy and by the end of week two she still hasn’t returned to her regular routine.
6. Full Relapse= Angie’s thoughts send her into a tailspin of negativity and mild depression. Her weight gain has affected her confidence and she doesn’t feel comfortable in her own body. She is even less motivated to exercise and she has decided that this is just how it is; she’s not going to stick with it so why bother.

The reality is that even with the best of intentions, it’s not uncommon to start an exercise routine and slip back into old habits- finding more comfort on the couch than in an exercise class. While it may be common, however, it’s not inevitable and history doesn’t have to repeat itself. Knowledge is power and the key is to identify obstacles that get in our way so that we can deal with them effectively. All of us have situations that put us at risk: vacations, work travel, out of town guests, and holiday craziness to name a few. Research supports that potential relapses have a lesser effect if the individual anticipates them, sees them as a temporary bump in the road, and develops the proper skills for prevention (Dishman and Buckworth, 1997).

Check back next week for Part II, Preventing Relapse, and learn how to recognize situations that put you personally at risk, how to develop a contingency plan, and Six Steps for Prevention.

- 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

Mother Daughter Aerial Workout

by Angie Miller

 

 

  

 

 

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

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

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

Three Benefits of Aerial Silks:

1. Total Body Workout. Aerial Silks is a total body workout that uses every muscle, (even ones you didn’t know you have), from head to toe. It’s an integrated, multi-joint, multi-muscle workout that strengthens, defines, and lengthens (think flexibility)! You learn how to properly distribute your weight, critical for climbing and balance, and you’ll strengthen your core.

2. Emotionally Empowering. I’ve mentioned how empowering it feels to discover how flexible you are when gravity is on your side, but have I mentioned how awesome it is when you’re suspended in mid-air, executing movements you never thought possible? Best of all, nearly everyone looks graceful doing it, even those who are new and have no experience.

3. Feels Great on Your Back. If you don’t have an inversion table, Aerial Silks might be the next best thing. Any time you hang upside down you give your spine the opportunity to lengthen. This is a huge benefit for everyone, especially if you sit a lot throughout the day. Nothing feels better than a workout that allows your spine to decompress.

Best in Health~

Angie

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

Family Getaways

by Angie Miller

Family Getaways After The Kids Have Gone Away

The Baths at Virgin Gorda- British VI

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

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

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

1. No Distractions. College life, travel, jobs, extracurricular activities, and other responsibilities have been tugging at us for years. St. Thomas wasn’t just a vacation; it was an opportunity to get away from friends, boyfriends, and other distractions, thereby connecting us only to one another. We not only shared space, we shared new experiences and those experiences are memories that will last a lifetime.

2. Busy=Better. We learned from previous vacations that everything goes better when we’re busy and engaged. St. Thomas provided just enough beach, activity, and surrounding islands to keep us entertained. Our second day we took a ferry to St. John where we discovered some of the most amazing views and spectacular beaches we'd ever seen. Our third day we took a boating excursion and on our last day we shopped. This still allowed time to lounge at the resort and hang out at the pool, but not so much that boredom set in.

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

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

Pusser’s Marina Kay- British VI

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

St. Thomas- US VI

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

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

Everyone’s Happy When There’s Sun and Fun 

Best in Health and Many Happy Vacations~

- Angie

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

Weightless Workout

by Angie Miller

The Beauty of Bodyweight Training

As bodyweight workouts rise in popularity, I often get asked about their effectiveness and their ability to deliver results. Personally, I think bodyweight training is the foundation of all training. Not only do I love the freedom and flexibility of weightless workouts, no equipment, no fuss, I love what they teach us about our body. When it’s just us against gravity we learn how to create resistance, and how to target every muscle group effectively simply by changing our body position. Bodyweight training teaches us how to manage and distribute our body weight, how to stabilize and strengthen our core, and how to use our gluteals for power and support. This gives us better body intuition that carries over into everything we do, in the gym and at home. Most importantly, without the added dimension of dumbbells, weighted bars, and other training tools, we can focus on proper form and technique, and just like dancers we can learn to move with grace and precision.

 Here are of three of my favorite bodyweight exercises: All three exercises build upper body strength in your arms and shoulders, help you to stabilize and strengthen your core, improve your flexibility, and teach you to use your gluteals and legs for power and support.

 Downward Facing Dog:

            How to Do: Start in plank position with your body fully extended, hands directly below your shoulders, hips stable, and shoulders down and back. Engage your torso and lift your hips in the air, keeping your hands and feet in place so you stay long and extended.

            Tip: Think about distributing your bodyweight so that your shoulders and wrists don’t feel any extra pressure. Engage through your center as if you’re wearing a belt.  Lift your energy up through your spine and down the back of your legs, rooting into your heels.

            Tip: Be sure to keep your neck long to avoid your shoulders sinking into your neck.

2. Side Plank:

            How to Do: Start from front plank, then open up into a side plank, extending one arm up toward the ceiling.

            Tip: Make sure that your support arm is directly below your shoulder. Be sure to keep your neck long and look up toward your extended arm. Stack your hips and shoulders, placing your body against an invisible wall behind you.

            Tip: You can modify this exercise by bending your bottom leg and placing your knee on the floor. This helps take pressure off of your shoulders and wrists.

3. Tabletop:

            How to Do: Start with your buttocks, feet, and hands on the floor, with fingertips facing your hips, feet are hip distance apart. Gently lift your hips and try to flatten your torso, engaging your center, pulling your chest open, and drawing your shoulder blades together.

            Tip: Keep your head in line with your spine and don’t forget to breath. Really engage your gluteals here, using them for strength and support.

           Tip: Tabletop opens your chest and strengthens your back, gluteals, and hamstrings, all three areas that are often overlooked and undertrained. This is great for your posture!

I hope you enjoy bodyweight training as much as I do. Here’s to good health, strong muscles, and amazing posture!

Sincerely,

- Angie

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