Flexible Mind, Flexible Body

by Angie Miller

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

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

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

1. Stretching improves mobility:

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

2. Stretching improves posture and balance:

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

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

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

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

Here’s to stretching your limits~

Best in Health,

Angie

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

Banana Raspberry Smoothie with Whey Protein

by Angie Miller

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

What's the best smoothie after exercise?

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

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

Banana Raspberry Smoothie with Whey Protein

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

Here’s a picture of the ingredients I use:

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

Why drink a smoothie after a workout?

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

Here are a few highlights to give you a refresher:

Cheers to summer smoothies and lots of sunshine!

Best in Health~

Angie

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

Six Minute Total Body Kettlebell Workout

by Angie Miller

Why train with kettlebells?

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

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

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

TUTORIAL:

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

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

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

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

Best in Health

- Angie

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

My Mom, Her Journey Through Dementia & the Lessons I Learned

by Angie Miller

We learn a lot from our moms, much of which we don’t come to appreciate until we’re older, and often until we have children of our own. While I learned a lot from my mom growing up, her lessons were even more powerful when she became sick.  A strong pillar of pride, and a petite person full of sheer strength and determination, my mom raised five girls on her own. Six years ago she was diagnosed with dementia, a disease that ravishes the mind of the affected and the hearts of all who love them, and in July of 2013 she passed away. Unlike the movies, my mom wasn’t able to understand or accept her diagnosis. It came long after we knew that something was wrong, and far past the point of her being able to cognitively process the ramifications. Just as I would expect, the more the disease threatened her independence and ability to care for her family, the harder she fought. While our personalities are a unique expression of who we are, when a disease robs us of our cognitive processes our behaviors are highly affected. My mom was no different. I soon learned that the best way to live with the heartbreak of watching someone you love slip further away each day, was to appreciate the moments of joy and go where they go; experience the journey with them.

My experiences in caring for my mom taught me many lessons and reinforced some of life’s greatest virtues. Even when she lost the ability to adequately express her thoughts and desires, her voice was just as powerful. It is my hope that our stories will reflect that we can still learn from those with cognitive decline, and we can appreciate even more the impact they have on our lives and in our hearts.

My mom taught me Patience- My mom hated the cold, and I realized just how much when we would drive to appointment in the wintertime. Upon arrival I would open the door to help her out, and thanks to the assault of cold air she would immediately scold me to close the door, while at the same time insisting emphatically that she was getting out of the car. We would replay this scenario several times. I learned what it’s like when cognitive decline severs the connection between a person’s cognitive processes and their physical response. Patience was the least I could offer.

My mom taught me to be Flexible- Though never a fan before she became sick, my mom became oddly obsessed with McDonalds iced beverages. No matter where we were heading or how late we were running, when she spotted the golden arches we stopped at McDonalds. She may have had one earlier in the day, but reminding her of that lead to agitation, which was generally driven by anxiety. Who wouldn’t feel anxious if someone was suggesting that you couldn’t remember something that happened an hour before? In the end, I learned that the moment of joy that came from the experience was far more valuable than the cost of the extra frappe.  

My mom taught me Compassion- It was another doctor visit and a cold day, so I made a decision to pull up the curb and walk my mom inside, then ask her to sit on the couch while I ran and parked the car. While it only took a matter of minutes that’s all it took for my mom to disappear. As I stood there that day looking at all the hallways and directions she may have gone, the elevator doors opened and there was my mom with another woman holding her arm. My mom called out my name and the emotional response from both of us was as if we hadn’t seen one another in years. I realized that day how frightening it must be when you’re at the mercy of others to guide you along the right path and always keep you safe. Compassion is at the heart of all we do to walk in another person’s shoes and appreciate the difficulty of their journey.  

The lessons we learn from our mothers take on even more meaning with age and experience. After their loss we appreciate more than ever the impact they had on our lives and in our hearts. May today remind you of your mother’s love and inspire you to share it with her in person or through the power of memory.

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Three Questions to Ask to Lead You to a Life of Gratitude

by Angie Miller

Naikan Therapy is a method of daily self-reflection that originated in Japan. It encourages gratitude and self-awareness and it reinforces the value of our relationships, using them as the mirror through which we see ourselves. We learn to focus less on our day-to-day concerns and more on our interactions with others. Introspection is a key component, and through it we gain insight and a better understanding of ourselves; which leads to a happier, more fulfilling existence.

Naikan Therapy is based on three simple questions:

1. What did I receive from others today? (This could be perfect strangers or people you know.)
2. What did I give to others today?
3. What difficulties did I cause others today?

When I personally practice Naikan Therapy it opens my eyes to the profound and positive impact that other people have on my well being; also my impact on them, good and bad. It inspires me to count my blessings and consider things I say and do that might cause frustration for those around me. You can practice Naikan Therapy for a day, a week, or as long as it speaks to you. However long, the goal is that you’ll share your experiences. We connect with others through our stories, and the gift in the sharing.

Here are a few tips to get you get started:

1. At the end of the day, spend a few minutes reflecting on all three of the questions and write down your responses to each.

2. At the end of the week, review your responses and write about your experience. What did you learn about yourself through this experience? What did you learn about your relationships? How did this change your perspective? How will you proceed in the future?

3. Write a Thank You note to someone who is special to you, or has impacted your life in a unique way. Let them know how much their act of kindness or their presence in your life means to you.

Naikan Therapy is simple and rewarding. Three questions have the power to promote gratitude and self-reflection and to impact our relationships with others. I can’t think of a better way to start out the week.

Best to you in health and gratitude~

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Tight Abs in 10 Minutes

by Angie Miller

When it comes to working out on a busy schedule, it's hard enough to fit in cardio, weights and stretching, much less spend more time trying to get enviably sculpted abs. With summer coming and swimsuit season around the corner, we’re all looking to tone up, trim down, and chisel our middle. Check out these four exercises from the Core & Pelvic Floor section of my Bedroom Body™ workout DVD, and you’ll be bikini ready in no time.

Full Workout Available Here!

10-Minute abs workout: For each exercise, a mat or towel is the only equipment needed. 

EXERCISE ONE: Oblique Crunch

Muscles worked: obliques, transverse abdominis (a deep abdominal muscle), glutes and adductors (inner thighs).

Start position: Start out on the mat on your side with your knees bent, placed slightly in front of your body. Keep your torso long and extended. Bend your bottom arm for support and place your elbow directly below your shoulder. Separate your knees into a clamshell position, placing the inside soles of your feet together. Bend your top arm at the elbow and rest your fingertips gently behind your ear. Engage your abdominals and lower back muscles.

Movement: Inhale first. As you exhale, lift your hips and bring your upper knee to your elbow, performing a side crunch. Focus on laterally flexing your spine and contracting through your obliques. Keep your torso strong and stable to avoid any extraneous upper-body movement and your head upright to avoid collapsing onto your shoulder.

Repetitions:

• Perform one set of 16 repetitions, single counts.
• Perform one set of 8 repetitions with pulses: up and pulse for three, lower down on four.
• Switch sides and repeat.

Note: If this move is too challenging, keep your knees together rather than separating them into a clamshell position. Once you master the clamshell move, you can make the exercise more intense by placing a small ball between your upper thighs. As you lift, squeeze and engage your inner thighs. This will also work your hip adductors.

 EXERCISE TWO: Seated Clamshell Crunch

Muscles worked: rectus abdominis (the six-pack), adductors (inner thighs) and lower back.

Start position: Start in a seated position on your mat, facing front, with your knees bent and your hands on the floor behind your hips for support. Sit up tall with your torso long and extended, and your chest open. Keep the inside soles of your feet together and separate your knees. Lift your feet a few inches off the floor.

Movement: Inhale first. As you exhale, lift your legs and bring your knees toward your chest, performing an abdominal crunch. Focus on keeping your core strong and avoid collapsing through your torso or hiking up your shoulders. Think about driving your ribs into your hips as you exhale, engaging deep into your abdominals and lower back. Keep the movement isolated to your core and perform it slow and controlled.

Repetitions:

• Perform one set of 16 repetitions, single counts.
• Perform one set of 8 repetitions, with pulses: up and pulse for three, lower down on four.

 EXERCISE THREE: Side Plank with Arm Extension

Muscles worked: obliques, transverse abdominis (a deep abdominal muscle), gluteus medius and adductors (inner thighs).

Start position: Start out on the mat on your side with your torso long and extended and your legs straight, stacked on top of one another. Bend your bottom elbow and place it directly below your shoulder, keeping your neck long and making sure there is space between your ear and your shoulder. Keep your shoulders and hips facing forward, stacked on top of one another. Your upper arm will be bent, with your elbow by your waist.

Movement: Engage your abdominals and lower back as you lift your hips and knees off the floor, extending your upper arm above your head. Your bottom foot should stay in contact with the floor as you lift, and your head should stay in line with your spine. Pause at the top, then lower down slow and controlled, bringing your elbow back to your waist. To avoid overloading your shoulder, keep your neck long and focus on lifting and engaging through your center.

Repetitions:

Perform 8 to 12 repetitions on each side.

Note: To make this exercise easier, bend your knees to make a shorter lever and put less stress on your shoulder. Another modification is to place your upper arm on the floor in front of you for additional support.

EXERCISE FOUR: Hip Lifts with Torso Rotation

Muscles worked: abdominals, lower back, gluteals and arms.

Start position: Start out seated on the mat with your knees bent and your feet hip-distance apart. Hands are behind your hips, placed flat on the mat for support. Your torso should be long and extended, and your head in line with your spine.

Movement: Inhale first. As you exhale, lift your hips off the floor, rotating your torso and extending your right arm to your left leg, fingertips to toes. In the upper extended position, you are supported only by your left hand and your right foot. Your balance and control comes from engaging through your center and stabilizing through your spine. Lower and switch to the other side.

Repetitions:

• Perform one set of 16 repetitions, alternating sides.
• Perform one set of 8 repetitions, slow and controlled; hold for a few seconds at the top, increasing the balance challenge.

Note: If this is too challenging, keep your hips on the floor and rotate your torso, extending your fingertips to your toes, still working your core, but without the additional balance challenge.

Own this Workout on DVD!

Best to You in Health

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

What is the #1 Killer of Women in the United States?

by Angie Miller

Cardiovascular disease, also known as heart disease, is the leading cause of death in the United States. It affects nearly 84 million Americans and claims one life every 40 seconds; that’s more than 2,150 Americans every day. (heart.org). Cardiovascular disease is a term used to describe diseases of the heart and blood vessels.

Though often thought of as a man’s disease, heart disease is the number one killer of women in the United States, and is more deadly than all forms of cancer combined. Since 1984, more women than men have died each year from heart disease. (goredforwomen.org).

Can You Answer These Questions?

1. Heart Disease kills 1 in ______ women every year, while breast cancer kills 1 in ________ women every year.

A. 31, 3

B. 3, 31

C. 5, 15

D. 15, 5

2. Only __________ in ___________ American women believe that heart disease is her greatest health threat.

A. 1 in 5

B. 1 in 10

C. 1 in 3

D. 1 in 15

A Few Facts You Should Know

• Answers: Question #1 is B; Question #2 is A.

• While 1 in 31 American women die from breast cancer, 1 in 3 die from heart disease.

• Despite this statistic, only 1 in 5 women believe that heart disease is her greatest health threat.

• There are many misconceptions about women and heart disease, even among the helping professionals. Studies show that women underestimate their risk for heart disease and overestimate their risk for breast and other cancers.

What Are Some of The More Common Types of Cardiovascular Disease?

• Coronary Artery Disease/Coronary Heart Disease
• Atherosclerosis
• Hypertension
• Heart attack and stroke
• Abnormal heart rhythms and heart failure

What Puts You at Risk for Heart Disease?

1. Smoking- Smoking starves your heart and body of oxygen. Smoking is responsible for 443,000 premature deaths each year, with about one-third of those deaths linked to heart disease.

2. Genetics- Heart disease may be hereditary, but it is preventable through healthy lifestyle choices.

3. High Blood Pressure- High blood pressure is often referred to as the silent killer because often there are no symptoms. High blood pressure increases your risk for heart attack and stroke, but it can be controlled through proper diet, weight management, and physical activity.

4. Lack of Exercise- Physical activity makes the heart and lungs stronger and helps prevent plaque buildup in the arteries.

5. High Cholesterol- Cholesterol too is often hereditary, but can be controlled through proper diet and exercise.

6. Age- The prevalence of cardiovascular disease rises with age.

What Can You Do?

• Choose a healthy diet.
• Exercise.
• Manage your weight. Stop smoking.
• Keep alcohol use moderate.
• Manage stress.
• Get blood pressure and cholesterol checks regularly.

 A few other fun facts:

"Your heart pumps about 2,000 gallons of blood each day."

"Your heart beats about 4,000 times each hour, 100,000 times each day, and 35 million times in a year. That’s more than 2.5 billion heartbeats in the average lifetime."

"If all the blood vessels in the body were lined up end to end, they would stretch about 60,000 miles!" 

(http://www.heart.org/idc/groups/heart-public/@wcm/@fdr/documents/downloadable/ucm_467933.pdf)

Resources:

http://www.heart.org/idc/groups/heart-public/@wcm/@fdr/documents/downloadable/ucm_467933.pdf

http://www.heart.org

http://goredforwomen.org

Have a heart healthy day!

 - Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Three Targeted Strategies to Change Your Life Today

by Angie Miller

Today, appreciate that you are the youngest you’ll ever be. That being said isn’t time to celebrate your body and embrace it for all of its tremendous strength and power, and yes even it’s wonderful flaws? I am a living testament to the fact that older I get the less I pick apart my body. I’m less critical of its flaws because it’s those flaws that keep me humble and challenge me to work harder. I’m also more appreciative of what my body is capable of and what it has done for me over the years. I often think that if we could have a 40-year old mindset with a 20-year old body we’d have killer self-esteem. All those doubts we struggle with throughout our lives wouldn’t prevent us from recognizing how fortunate we really are. Today, make peace with your body. Don't wait for time to pass to give you perspective on how good you look and how healthy you are. Embrace your body as it is, the youngest it will ever be.

Today, turn adversity is opportunity. Life is full of challenges and hardships. I believe that much of what defines a person’s character and attitude is not the hardships they face, but the way in which they meet their challenges and use them as opportunities for growth. When faced with adversity, the fear of the unknown and the feeling of not having control can justifiably throw us off balance. Yet when all is said and done, many of us look back and realize the unexpected joy and the new discoveries we realized by finding our way through. Today, as you encounter challenges and face difficulties, know that they may be out of your control, but they are not beyond your limits. Whatever they are, they have the power to transform you into a stronger more resilient version of yourself.

Today, get a return on your investment. We spend a lot of time and energy protecting our financial investments, but we often neglect the most important investment we should be making, the one that ensures our own health and well-being. If we're not taking time to invest in our physical, emotional, and cognitive health, we won't be around long enough to enjoy the financial security we created. You are your most important investment. If you're neglecting your own needs, putting your health on the back burner while you care for others, or telling yourself, "I'm too busy to work out," then you are a risky investment. Remember that physical activity is any kind of movement that gets your blood pumping, your muscles engaged, and your mind active. It's the best investment you can make toward a bright, healthy future. It's important not just for you, but also for the people who care about you and want to see you around for many years to come. Today, start moving! Make a plan, set goals, and remember… you're sitting on your most important investment as you read this post. Treat it right!

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Five Tips to Abolish Emotional Eating

by Angie Miller

I’m an emotional eater. Sometimes I use food to escape uncomfortable feelings. When I’m anxious, tired, frustrated, or wired, that tense feeling I get when I’m stressed and overwhelmed, I sometimes turn to food. Like any other unhealthy coping mechanism, it ultimately acts in direct opposition to my end goal and does nothing resolve the situation at hand. But like most other activities that we do in excess, from TV watching, to internet use, sleep, and work, the draw is the temporary escape from our uncomfortable feelings and the need to experience a sense of relief. While I speak, write, and educate about health and fitness and I live my life to stay true to that mission, I am a work in progress. Because I know I’m not alone, I’d like to share some things I’ve learned about emotional eating and learning to control the very thing that sabotages our efforts to feel better.

If stress, sadness, guilt, loneliness, or even anger sometimes drive you to eat when you’re not necessarily hungry, read on. Even if it’s not food, remember that it may be any activity done in excess. In the end it isn’t about the activity itself, but the underlying emotions that drive us to seek temporary escape.

1. Tap into your Triggers. Ultimately, before we try to manage something we need to have a better understanding of why we do it, when we do it, and what feelings and emotions are driving the behavior. (It helps me to see overeating as a behavior, because I know that I can change behavior, even if my emotions might need some work). After an “episode” of emotional eating, we need to reflect: Were we anxious, scared, depressed, tired, angry, or overwhelmed? The more aware we are aware of our triggers, the better we’re able to seek solutions.

2. Seek Solutions. Once you know your triggers, you can make a plan. If its fatigue that causes you to overeat, then time management may be in order so that sleep becomes a priority. If it’s that wired, tense feeling we get when we’re overwhelmed and anxious, maybe we need to walk away from the project at hand and take a five minute break or a short walk to clear our head and gather our thoughts. When we’re calm and centered we can come back. The key is to put a gap between the urge to eat and the act of eating itself. Whatever your triggers, write them down. Then write out solutions. You know your triggers better than anyone, and we’re all better at solving our own problems than we realize.

3. Exercise. It goes without saying what exercise does wonders for our mind and body. It gives us mental clarity, boosts our confidence, and helps us rebound after a setback. When stress is at its peak and were overwhelmed by life's demands, exercise may be our best tool to stabilize our emotions and prevent us from overeating.

4. 4. Get help if you need it. Admitting that we need help isn’t about relinquishing power, it’s about taking our power back. It’s using all of the tools we have to look and feel and our best. Professional help can give us outside perspective, a deeper understanding of our triggers, and healthier coping mechanisms that we can apply to all areas of our life.

5. Practice Self-Acceptance. If the need to “have it all together” was a requirement to be successful in life, I think we’d all fall short. Self-acceptance is the ability to accept that we have limitations. These are our personal challenges and they keep us humble. They remind us that we are all a work in progress. When we have a set-back and food becomes our crutch, it doesn’t mean anything other than the fact that we're human. The best part is, the next time our emotions are running high we have the opportunity to seek healthier alternatives.

Best to You in Health~

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com

Train Your Brain & Your Body

by Angie Miller

As fitness enthusiasts we know there are countless, ever evolving ways to train the human body. Some are creative and exciting, some are predictable and time tested, and some are progressive and cutting edge. Depending on our goals, personalities, and body types, some methods work better than others. The possibilities are limitless, yet often we often share a very common mission. Ideally we want to burn fat, develop strength, and increase our cardiovascular endurance. We want to do this as efficiently as possible so we can lose weight and get visible results. With these goals in mind, is there one perfect approach that will offer guaranteed results and unwavering commitment? Probably not, but one method that has stood the test of time is functional training.

A Case for Functional Training

What exactly is functional training? We know it’s a term that has been at the forefront of the fitness industry for over a decade. It’s prompted endless research and discussion, been the subject of controversy due to the loose interpretation of what it can and cannot do, and thanks to its popularity has resulted in a deluge of products and programs. But what do you imagine when you think of functional training? Does the BOSU® come to mind? Kettlebell training or balance work? Without a doubt, functional training sparks very passionate thoughts and opinions, and though it’s not the only way to train it has proven to be effective, motivating, and results driven. Quite simply, functional training involves training for everyday movement and activity, and applying exercises that transfer to real life. Functional training involves multi-planar, multi-joint, multi-muscle movements, and daily life is just that. We bend, sit, reach, twist and do multiple activities at once, so why not train our bodies in ways that make this movement possible? Is holding a grocery bag in one arm, a child’s hand in the other, and shutting the car door with your foot functional? How about mowing the lawn and pulling weeds, cleaning house or shoveling snow? They are all Activities of Daily Living, ADLs, and movements that require a sharp neuromuscular system and a body that is responsive, agile, and ready for unpredictable circumstances. There are no warnings when we’re going to slip on the ice, but having good balance and a strong center helps our bodies respond quickly and effectively. Functional training encourages you to use your mind and your muscles as an integrated whole to produce movements efficiently, thereby training your brain and your body.

Reasons for Functional Training

BOSU, stability balls, and kettlebells, just to name a few, are based on principles of functional training. According to the BOSU Balance Trainer Complete Workout System (A Programming Manual for Fitness Professionals), “Functional training is purpose driven or intentional training…used to expose an individual to integrated movement patterns. Functional training encompasses an evolved performance approach that involves the whole body…moves away from isolation or single-joint training, to whole body, integrated, multi-joint movement that requires muscle groups to work together.”

According to the National Academy of Sports Medicine, Elements of Personal Fitness Training textbook, “Today, more people work in offices, have longer work hours, use better technology…and are required to move less…this produces more inactive and nonfunctional people and leads to dysfunction and increased incidents of injury…An integrated approach should be used to create safe programs that consider functional ability for each individual person.”

Even with progressive training tools at our disposal, one of the benefits of functional training is that it can be done with no equipment at all—using our body weight against gravity—or with equipment such as free weights or exercise tubing. The following are a sampling of functional exercises adapted from the exercise DVD, “Angie Miller’s Crave Results.” The workout is designed to be time efficient and challenging, with exercises that build in intensity and work multiple muscle groups. Short cardio bursts are added to increase the heart rate while a modifier offers options.  Balance is an integral part of the movements and a core segment and final stretch are included.  Below are segments from two exercise blocks used in the DVD.

The exercises in each block can be performed with tempo changes for variety and additional challenge.

Vince Metzo, MA, LMT, CSCS, Chairman of the Western Sciences Department and Personal Training Program at the Swedish Institute College, sums up functional training like this: “The Gym is not like Vegas. What happens in the gym shouldn’t stay in the gym. Whether you are balancing on a BOSU, swinging a kettlebell, or doing a dead lift…time spent in the gym should transfer to the tasks you do in life.…”
 

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at: http://www.angiemillerfitness.com