Angie's Corner

Two More Fitness, Diet, and Workout Mistakes You Might Be Making

by Angie Miller

Last week I wrote about the fact that we all we all want to look and feel our best, but sometimes we make decisions that get in the way of our ability to do just that. In my blog I listed five of the most common fitness, diet, and workout decisions that I have witnessed in my 20 plus years as a health and fitness leader. This week I have two more I’d like to add. We’ve probably all been guilty of at least one of these mistakes, but knowledge is power and reminders help keep us real.

1. Comparing yourself to others. I’ve written about this before and I think it’s worth mentioning again because comparisons, without a doubt, are our nemesis. There’s no quicker way to sabotage our best efforts at getting fit and feeling good than to get caught up in comparing how we look to someone else. To quote myself in a previous blog: “Seek and you shall find all kinds of people who are thinner, smarter, prettier, and more successful. Lets face it, our world is filled with people who could make us feel bad about ourselves if we were so inclined to use them as a yardstick with which to gauge personal value.” Comparisons undermine our self worth and deflate our sense of accomplishment. Rather than feel good about the results we experience when we workout, we compare our results to someone else and that never works. You and your best friend can do the same activity and get completely different results. One because you both started out looking different and needing different stimuli, two because your bodies will respond in their own unique way, and three, who knows what you’re both doing outside of gym in terms of diet, sleep, and other factors that tie into your overall health and well being. Not to mention, when it comes to exercise it’s most important to reflect on how you feel afterwards, aka more accomplished and more empowered, and you can’t weigh that on a scale. If you want to compare yourself to someone, compare yourself to the person you were yesterday and the person you hope to be tomorrow.

2. Hating on your body. To quote myself again, “I tell my clients that we should think of our body as our house. The outside of our house, that part that everyone sees, is like the foundation and the walls of our real house. It shelters and protects what’s inside, and is often a reflection of how we feel and how well we care for ourselves. Our skin, posture, physique, and even our expressions mirror how healthy we are on the inside, but they don’t tell the whole story.”

Often the outside of our house reflects the wear and tear we feel from the negative self-talk that goes on in our head. I believe that we, especially women, would feel better about our personal house if we would spend less time focusing on what we don’t like and more time embracing it for all the wonder that it is. If we could see the big picture and realize what our body has done for us over the years: How many steps our feet have taken. How our legs have kept us standing despite the obstacles we have faced. How our hips, thighs, and abdominals give us our unique shape, and how they may be the bane of our existence, but in another person’s eyes signify the beauty and grace that makes us women. How our arms have embraced our children and the people we love, and lifted everything from the heavy load of life’s burdens to the powerful kettlebell we swing at the gym. How our neck and face may show our age, but thanks to good health we’ve made it to an age where those fine lines are a badge of honor, a sign of wisdom and experience.

What I’m trying to say is that personal acceptance is where it all begins. I am a living testament to this, and the fact that age has helped me make peace with my body. I am less judgmental and critical of its flaws because it’s those flaws that keep me humble and challenge me to work harder. I’m also more amazed by what my body is capable of and what it has done for me over the years. In the end, personal acceptance translates to us feeling worthy of the time and energy it takes to care for ourselves properly, and to make our physical, emotional, and intellectual health a priority. It allows us to come to terms with the fact that our body may have its flaws, but it’s a pretty amazing place to live.

Best to You in Health and Happiness

- Angie

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

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 Boost Your Butt and Tighten Your Gut? Try these two Stability Ball Exercises

by Angie Miller

Want to Boost Your Butt and Tighten Your Gut?
Try these two Stability Ball Exercises

In two of my previous blogs I shared four stability ball exercises, wall squats, push-ups, core crushers, and a ball pass. Now it’s time for some new challenges. The benefit of stability balls is that they offer controlled instability. They call on all of your resources, and help you recruit core power to manage them safely within the training environment. They’re also efficient and fun!

Today’s exercises focus on training the front and the back of the body equally in order to promote muscle balance and proper posture and alignment.  One is an exercise that targets the abdominals, and the other is an exercise that targets your gluteals, (aka your butt, or back of the house as I like to call it.). Each video is less than two minutes. Spend ten minutes a day and you’ll be amazed what a difference it can make. Add the exercises from my previous blogs and you’ll have a short twenty-minute workout you can put together or mix and match to make your own:
CHISEL YOUR MIDDLE
EXERCISES ON THE BALL

BALL ROLL INS

The Ball Roll In is an effective, fun exercise that trains the core and uses your whole body for stability and support. Whether you’re an intermediate or advanced exerciser, the Roll In’s will challenge you and give you results.

How to Do: Kneel behind the ball and walk out until the ball is under your thighs and your hands are directly below your shoulders. Using your core muscles, roll the ball in, bringing your knees to your chest, exhaling as you do this. Hesitate and hold, then inhale and extend long again. Try 8-12 repetitions, 2-3 sets.

Safety Tips: Distribute your body weight and keep your center strong so you don’t load too heavily into your hands and wrists.

GLUTEAL EXERCISE ON THE BALL

Gluteal work on the ball is not only extremely effective, it’s challenging. Not to mention, having strong gluteal muscles helps support your lower back and keeps your posture strong.

How to do: Lay on the floor with your feet and ankles on the ball, hands next to your sides. Keep your upper body relaxed and long. As you exhale, lift your hips and bend your knees as you roll the ball toward your bottom. Hesitate and hold, then inhale as you extend your legs and lower your hips. Try to 2-3 sets of 8-12 reps.

Safety Tips: Be sure to relax your upper body and perform the exercise in a slow, controlled manner, making sure that you’re not thrusting your hips.

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

Going Through Some Changes? Here’s a little inspiration to help push you up…

by Angie Miller

Going Through Some Changes?

Here’s a little inspiration to help push you up…

 Last week my blog was, “How to Challenge Your Fear of Change, “ and it was no coincidence that I chose that topic because we’re heading for some big changes in my house. One being that last week I sent my “baby” off to college. With that comes the realization that it is up to me to create my new journey, just as she is creating hers. The morning after she left I was tempted to stay in bed and allow myself some time to reflect, maybe to shed some tears and yearn for the past, but I knew what I had to do. I got up and taught my Pilates class, followed by a run, and finally I allowed myself some time to be alone in my thoughts. By that time my head was clear and I felt like I was in a healthier place. That was key; because I was then able to focus on the new chapter she’s starting in her book of life, and all the possibilities that lie ahead for both of us.

 Change is good, even if it feels a little rough at first. It’s those times where we are pushed our limits, that we discover our true potential. In light of all this, I decided to focus on one of my favorite fitness moves, one that is sure to push you up and help you make the most of what lies ahead. It’s a multi-muscle, functional exercise that works the chest while toning the arms and strengthening the core. It’s one of my favorite exercises because it’s a bodyweight move requiring no extra equipment. It’s just you against gravity, and that’s the foundation of all training. Bodyweight exercises improve our form and posture and increase our overall body awareness. 

Pushups are one of the most versatile exercises; and the best part is that anyone can do them, from a novice to an advanced exerciser. If you’re new to pushups you can start by doing them against the wall. From there you can perform them on all fours with your hands below your shoulders and your knees below your hips. After you’ve mastered that, you can try them in a modified or full plank position, depending on your arm, shoulder, and core strength. There are endless options for pushups, and no matter how you incorporate them into your weekly routine I guarantee that pushups deliver results. It won’t take long before you’ll see amazing definition in your arms, your core will feel stronger, and you’ll walk taller.

 Step One: Begin in plank position, either on your knees or on your toes. Place your hands a little wider than shoulder distance apart. Keep your hips level and your torso long and extended. Your head should be in line with your spine.

Step Two: Bend at your elbows and lower your body toward the ground, ideally until your chest is a few inches from the floor. Make sure that your head is still an extension of your spine so you don't allow it to drop. Inhale as you go down.

Step Three: Once you have lowered your body as far as you can while still maintaining good form, slowly press back up, exhaling as you go. Be sure to keep your body in one straight line all throughout the movement.

Now that you have the 411 on pushups, feel free to drop and give me 20.

Check back next week for more fitness tips, ideas, and information.

- Angie

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

How to Challenge Your Fear of Change

by Angie Miller

Mindfulness is the art of being present and living fully in the moment, letting go of guilt over the past and worry about the future. It helps us manage stress by embracing qualities such as patience, letting go, trust, and acceptance. Today as I was listening to a book about mindfulness, the author mentioned something that made me stop and take a pause. It's something I know so well, but in the context of what he was saying it became more vivid.

It was simple: "Every ending is a new beginning." It reminded me that endings signify change, and while change often induces stress change is actually opportunity. No matter how difficult, change allows us to grow and learn and to embrace new experiences.

For me it was a gentle reminder to always look forward rather than back, and to welcome all that lies ahead.

In light of this, I decided that if we’re going to challenge our fear of change we need strategies to help us focus on the future and let go of the past. I came up with two that I believe are critical and have proven to be most beneficial to me personally:

1. Grow with change. As a trailing spouse, I know change. There was a period of time where my husband and my two daughters and and I moved three times in five years for his career. Having grown up in one home all my life, this wasn’t a lifestyle I would have imagined living, but somehow those moves seemed to call on my courage. Maybe it was personal resilience, the kind you don't realize you have until put to the test, or two brief experiences living abroad at earlier times in my life. Maybe it was the freedom of anonymity, where no one is “watching” and you’re not “keeping up,” after all you don’t know anyone. It may have been all of the above, but somehow I always put inhibition aside and found that it was the perfect opportunity for transformation and fresh starts. If everything you know to be true is changing, what do you have to lose?

This mindset empowered me, and it was a catalyst to new things and to put myself out there in ways I wouldn’t otherwise have done. I think this feeling is familiar to many, and it doesn’t take a move to get you there. It’s similar to the desire many of us have had after a break up to change our look, or something about our lifestyle like a new hairdo or a gym membership. The bottom line is, there’s power in change if we tap into it. Sometimes we’re inspired to change our career or our direction in life to match the energy we get when one door closes and we’re ready for the next one to open. It means that something has come to an end and what lies ahead has potential. If we look back and yearn for what used to be, we are left with nothing but regret and disappointment. If we open our arms to it, we can embrace it and build upon whatever lies ahead. Remember that being uncomfortable is where growth happens.

2. Accept change. Some moves went better than others. With some moves I went in with an open heart. With others I went in with resistance. Those were always the harder moves, and my tone set the tone for my daughters and laid the foundation for how things were going to play out in our lives. I soon learned that acceptance doesn’t mean resignation, it means that you accept the situation for what it is and you choose to make the most of it. It’s like Elizabeth Kubler Ross’ five stages of grief; sometimes you have to go through denial, anger, bargaining, and depression before you can get to acceptance, but once you get there you’ll see the situation through a fresh set of eyes. At that point everything about the move, the break up, the job loss, or whatever change you’re experiencing will seem easier to manage and less of a struggle.

Every ending really is a new beginning, and beginnings are full of excitement and wonder. May we all be open to change, and the possibilities that lie therein.

Best to you 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

Check Out this Smart Way to Get “FITT” and Feel Fabulous

by Angie Miller

What if I don’t want to hire a trainer, but I want to design a safe, effective program that will give me results?

Check Out this Smart Way to Get “FITT” and Feel Fabulous

There’s a multitude of reasons people hire a personal trainer: motivation, someone to push them, someone to keep them accountable, and most importantly, someone to design a safe, effective program that will get them fit and give them results. That said, not everyone wants to spend money on a trainer, or pay someone to yell at them to work harder, (in a good way of course). The good news is there are alternatives. FITT principles are principles that trainers and fitness professionals follow when designing programs, and you can follow them too. They help you maximize your potential and accomplish your goals.

FITT is an acronym for frequency, intensity, time, and type. Each variable is a critical component when designing a safe, effective exercise program. Fit principles are based off of guidelines from the American College of Sports Medicine (ACSM). You can follow FITT Principles to put together a weekly routine using your favorite exercise DVD’s. The key is to make sure that you’re designing your workouts to maximize your cardiovascular, strength, and flexibility goals, and that you’re following proper guidelines for frequency, intensity, and duration. Here are the principles to get you started:

Frequency- refers to how often you work out, or the number of days per week that you exercise. Frequency depends on your fitness level, your goals, and what type of training you’re doing, whether it’s cardio, strength, or flexibility.

ACSM guidelines recommend the following:

Cardiorespiratory Training: 3- 5 days per week; 3 days a week for vigorous intensity, or 5 days a week for moderate intensity

Strength Training: 2-3 days per week (beginner), 3-4 (intermediate), 4-7 (advanced)

Flexibility Training: 2-3 days per week minimum

(See ACSM guidelines for more specifics)

Intensity- refers to how hard you’re working.

Cardio: Intensity is best measured using your heart rate or rate of perceived exertion.  The Heart Rate Reserve Method (HRR) is a more accurate way to measure your energy expenditure during exercise and help you determine your training zone.

Strength Training: Intensity is measured according to the amount of resistance you use, usually expressed as a percentage of your one rep maximum (1-RM), the maximum load you can lift one time. As a general rule, intensity should be about 60-80% of your maximum load. This generally translates to: 8-10 exercises, targeting all muscle groups, 2-4 sets of each exercise, and 8-12 repetitions.

Time- is the length, or duration of your exercise session. The amount of time you spend exercising will depend on your goals, your fitness level, and the type of training you’re doing. Know that a change in one variable will have an effect on the others, therefore if you increase your intensity chances are you’ll need to decrease the duration of your workout.

Type- Type refers to your choice of activity, whether it’s cardio, strength, or flexibility, and all of the options therein. Different activities are recommended for different results and the choice of activity depends on your goals, fitness level, and your personal preference. 

By manipulating the variables according to your goals you can achieve the results you want, safely and effectively. Having a plan is key to your success. Decide what your goals are for the week, and plan your workouts accordingly. Most importantly, follow the FITT principles, and vary your weekly routine to include cardio, strength, and flexibility work to get maximum results.

Happy Monday!

Best in Health~

- Angie

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

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