Angie's Corner

What do I eat after I work out?

by Angie Miller

You just finished your five-mile run. Your muscles are depleted and you’re in need of nutrition, but how soon after you sweat should you be refueling and what should you eat to make the most of all your hard work? Here are few commonly asked questions and my tips for how to tackle your post-exercise nutrition plan.

 The best post-workout diet tips

Before we take a bite out of post-exercise meals, let's talk post-workout hydration. Is water the best choice or should we be reaching for sports drinks?

Proper fluid balance is essential for athletes as well as recreational exercisers. Dehydration can negatively impact performance and when you don't get enough fluids it can interfere with your body's ability to maintain normal temperature. During most activities, water is adequate in order to prevent dehydration. However, during endurance events or activities greater than 60 minutes, a sports drink may be beneficial to enhance performance. The drink should contain carbohydrates to properly fuel the nervous and muscular systems. Specifically, for post-workout hydration, research suggests that for every pound of weight lost, drink approximately 16 to 20 ounces of fluid and then drink an additional 16 ounces of liquid with your post-workout meal.

How soon after a workout should we be eating a post-workout meal?

There is a window of opportunity or "metabolic window," that lasts approximately 60 to 90 minutes immediately following exercise, especially intense training. During this time, the body is most receptive to nutrient uptake and you have the best chance of reducing muscle damage. This window also allows you to maximize the strength and muscle gains achieved during your workout.

Should the post-exercise meal be solid foods or a liquid meal replacement?

The moment you cease exercise this window opens, and from that time on the benefits begin to decrease. Because it generally takes approximately 2 to 3 hours to digest solid food, consuming solid food may not be the best option during this time. Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally recommended because of how quickly it is absorbed and nutrients are delivered to the muscles.

How soon after a hard and/or long workout can we eat solid foods?  This is important for athletes and competitive exercisers who have rigorous training schedules. When it comes to consuming a post-event or post-exercise meal, one that consists of solid foods, most research supports that you should wait 1.5 to 2 hours after major activity depending on your post-training snack.

What are the specific benefits of post-exercise snacks?

For most recreational exercisers, post-workout feedings and snacks are not critical, but it can increase the potential benefits you receive from your workout, as well as help you to prevent injury, fight fatigue, and avoid the stress of over-training.

What is the bottom line answer when it comes to post-exercise meals?  While post recovery snacks and meals are important, they are not as significant to recreational exercisers as they are to endurance athletes. I always encourage my clients to remember that there's research, and there's the "ideal," then there's real life. If you don't fuel according the latest research, that's not to say you won't reap rewards and experience positive results. It is suggesting that you get even better results when you fuel properly, as well as improve your performance. My advice is to do the best you can, and try to make health-conscious choices when it comes to diet and exercise, not just post-recovery, but all the time.

- Angie

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

Six Ways to Sit Less and Move More

by Angie Miller

Exercise is like a bad word. Everyone has a different reaction when you say it, but they all have some sort of emotional response. Some are immediately filled with dread, some have a list of excuses that go from plain ridiculous to pretty clever, and some (like me) actually love it and can’t imagine their life without it.

The thing about exercise is that it’s really just a naughty name for movement. Naughty because we demonize it in our society by making it all about looks, aka six pack abs, and intense programming that is well beyond what most of us need to get healthy. Movement on the other hand is exercise, but it doesn’t come with the same negative connotation. Movement is a lifestyle. We move to get from point A to point B, and we move because we want or need something. When it comes to movement there are endless options, but all of them are sure to accomplish one thing- the more we move the less we sit, and that’s where the magic lies. Sitting less won’t replace vigorous exercise in terms of calorie burn and heart pumping activity, but it will help us to focus on being less sedentary and more mindful of keeping our body and brain active.

Six Ways to Sit Less and Move More- at Home and Work:

1. Standing Desk- You don’t need to invest in an expensive desk that promotes all the benefits of standing vs. sitting while you work, because the truth is that standing for too long comes with its own set of risks. Instead, set a timer or use your fitness tracker to remind you, and every hour make it a point to stand up while you work. Stand for five or ten minutes, or as long as you’re comfortable. You’ll wake up your brain and body and you’ll feel better being in full extension vs. slouched in a chair.
2. Make an Excuse- If you’re in an office, rather than email your co-worker who is in the same building why not walk to where they are and deliver the message in person? If you work from home you can make your next phone call while you move around your house, straighten your cupboards, or even stand up and fold a load of laundry. If you’re vegging in front of the TV, get up every thirty minutes or so and grab a glass of water or stretch your body so your mind doesn’t turn to mush. They key is that you avoid sitting or lying down for extended periods of time by making an excuse to get up and move.
3. Stability Ball- If you’re going to sit while you’re at work, while you watch TV, or while you’re in front of your computer, who says you have to sit in a chair? Wouldn’t it more beneficial to sit on a stability ball where you engage your core and actually improve your balance and posture while you work? You can also swap out your dining room chair for a stability ball. Think better breathing and better body awareness.
4. Walk While You Work- Maybe you have a meeting with a co-worker or a brain storming session with your client. Whatever the reasons, a walk might be just what you need to connect with people in your business on a different level. Walking gives everyone a breath of fresh air and it gets positive energy flowing. If you work at home, take a ten a minute walk once or twice a day to clear your mind and help you connect with the world outside of work.
5. Take the Stairs- If you work in office building take the stairs. If you’re going to the store, to the doctor, or wherever you’re going, take the stairs. Stairs step up your heart rate, give you a little energy boost, and help you avoid the claustrophobic feeling of elevators. Not to mention, you don’t have to stop on every floor or stand elbow to elbow with perfect strangers.
6. Meet for a Movement Date- The next time you meet a friend for coffee, how about if you grab it in a to go cup and window shop while you walk? Or maybe you grab lunch at a quick café and rather than linger at the table, you head out the door and finish catching up as you stroll through the streets. A movement date can be a tennis game, a golf game, or sharing a fitness class together. Traditional lunch and coffee dates are fun, but movement dates are much more memorable. They connect you and your friend on a different level and allow you share experiences that engage your mind and body.

Make it a goal this week to sit less and move more for better 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

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

Four Mental Motivators to Maximize Your Workouts

by Angie Miller

1. Just Five Minutes More- This is a tool I personally use when I run, because it’s an activity where I always need a little nudge. When I want to quit I tell myself, “just five minutes more,” because that helps me to break it up into smaller, and more do-able increments. No matter how much I may be struggling with my run, I know I can manage five minutes. Five minutes is a short-term goal that motivates me to complete my long term-goal. When the five minutes are up I say it again, and so it goes until the end.

2. Repeat a Mantra- Find a short phrase that speaks to you, something that will center your attention and keep your mind focused. It could be, “you got this,” or “breathe through it,” and one of my personal favorites, “turn into it.” In mindfulness and meditation I teach people to turn into their discomfort, not to resist it, because it’s the only way to manage it and move forward. Whatever your mantra, stay with it as long as it’s effective, and change it up when you need new inspiration.

3. Prompts are Powerful- Sometimes mental motivation needs to come before the workout starts, and this is why prompts are powerful. A prompt is a cue that inspires you to act on a behavior, and the behavior in this case is your workout. Prompts can be posters, signs or notes you place around your house with motivational sayings, quotes, or images that inspire. Prompts can also be symbolic, such as placing your gym shoes and gym bag next to your bed so they’re the first thing you see when you wake up; or in your car so you’re not tempted to stop home after work. Prompts are reminders, and they help to prevent us from losing our motivation or getting distracted.

4. Use Imagery- Imagery is used by athletes to build confidence and to keep them focused. Imagery is where you visualize yourself doing something that you may not have been able to accomplish up until this point. It’s a “mental film” of you surpassing your own self-imposed limits. Maybe it’s you running that half marathon or completing the full hour of your favorite fitness DVD. Imagery is designed to help generate positive feelings, images, and thoughts about your capacity to achieve your goal. Runners visualize themselves crossing the finish line, while other athletes visualize how they would feel, act, and think when they win the championship. Imagery is a visual representation of you accomplishing your goals.

Stay Inspired!

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

Weight Lifting Myths

by Angie Miller

Do your muscles turn to fat when you stop lifting weights? Check out these fitness myths to find out.

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.

Best in Health, 

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

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

I Dare You

by Angie Miller

Remember growing up when someone would dare you to do something and you couldn’t resist the challenge? The idea of taking a risk was so filled with adventure that fear, if it existed, was something you were willing to face just to prove you were up the dare.

The idea of taking a risk is like fuel, it gives us the courage we need to play by our own rules and go out on a limb. Risks don’t have to be big in order to be impactful. They can be small changes, or even decisions we make in our day-to-day lives that are out of the norm. When we take a risk we set the wheels in motion that inspire change, and we never know what might come of a little adventure.  

I have three dares for you on this Monday morning. The first two are light and fun. They encourage you to put your inhibitions aside and embrace more joy in your life. The third requires that you’re willing to step out of your comfort zone, a scary place initially, but where true potential lies.

I Dare You To…

1. I dare you… To do something spontaneous that wasn’t in your plan for the day. Consider the possibility of waking up to your mental white board of must do’s, the one that’s filled with notes, lists, and errands. What would happen if you cleared some space and called a friend to meet for lunch, or headed out on an expedition? What about getting a pedicure or finally sitting down to cherish a book that’s been sitting unopened on your nightstand? What’s the worst that might happen if you replace shoulds with wants, just for the day, and take the opportunity to do something unexpected? Remember my blog: “Today is the youngest you’ll ever be.” This day will never happen again and this is the only moment we can count on, so why not live in the moment?

2. I dare you… To be alone in your thoughts, to meditate, reflect, and journal about them. Self-reflection is a critical cornerstone to a healthy mind. Thoughtful engagement with your personal worries, hopes, and dreams is the key to being healthy from the inside out. Journaling provides the opportunity to purge your thoughts and it offers great insight. You become our own personal sounding board, and it’s cathartic to give your voice a place to be heard. Not to mention, it makes your worries more manageable and less powerful.

3. I dare you… To get uncomfortable and to do something that challenges you on a personal or professional level. Remember that age is not a limitation; it’s inspiration. There’s no better time than the present to get started on a goal and embrace the opportunities that lie ahead. Age is a driver, it’s reminder that if not now, then when? I filmed my first fitness DVD after the age of forty, I started teaching college right before I turned fifty, and just this year I am starting to practice as a therapist. My goal has always been to promote the link between physical health and emotional wellbeing, and to bring the fitness and mental health communities together. We’re never too old to do what we want to do, and often the wisdom and experience that come with age bring us greater success.

Those three words, I dare you, can make even the most mild mannered among us stand tall and rise to the challenge. Dares inspire action and action inspires change. Change is full of unexpected opportunity, so go ahead, I Dare You…

Angie

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

Ten Tips to Get You Motivated to Exercise

by Angie Miller

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

Ten Tips for MOTIVATION:

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

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

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

4. It has to be convenient. Location, location, location! It’s not just important in real estate. It’s important to keep us motivated to exercise because consistency is key. If the gym is too far away chances are you won’t want to sacrifice time, energy, and cost of travel. Set up your living room or bedroom for your workouts, or find a gym nearby so you can stay motivated, be consistent, and build good habits.

5. Value is vital. If exercise is going to become an integral part of your life, it has to hold personal value. In other words, you have to believe it’s worth it and that you’re worth the time it takes. There are few situations where I will allow something to disrupt my exercise routine because exercise is my lifeline. I’ve lost too many people in my life to preventable disease and I know all too well that exercise is my most powerful defense. That beats burly biceps any day.

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

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

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

9. Own your barriers. Know what gets in your way… work, time, fatigue, etc. Write out your barriers, those things that pull you away and challenge your motivation. Then write out ways you will overcome those barriers. We all have barriers, but if we plan ahead and strategize how we’re going to deal with them, that’s more than half the battle.
   

10. Never let someone make you feel guilty. I’ve been told countless times, “I wish I had time to workout.” This is generally a statement by someone who doesn’t value exercise; therefore they don’t make the time. We all have the same number of hours in a day and if we value something we make time for it, bottom line. You don’t need to feel guilty for taking care of yourself so you can better care for others. Kudos to you for striving to be your best.

 Best in Health~

Angie

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

Resistance Band Workout: Total Body Circuit

by Angie Miller

Angie Miller, 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