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Four Ways to Save Calories and Slim Down

Angie Miller, M.S., LPC

Oct 19, 2016

Four Ways to Save Calories and Slim Down

1. Did you know that chewing your food more before swallowing can help you slim down? When we chew more, we spend more time eating and less time consuming. If you're a fast eater you can consume a lot of calories in a short amount of time, which can quickly translate to unhealthy weight gain. The next time you take a bite count the number of times you chew before swallowing, then increase that number, double it if you can. By slowing down, we’re paying attention to the signa

Three Fitness Mistakes that Sabotage Our Best Efforts

Want to target your core and train your whole body?

Angie Miller, M.S., LPC

Nov 30, 2015

Want to target your core and train your whole body?

Try These Functional Bodyweight Moves Long before bodyweight training became “in vogue,” those of us who have been around the block for a while trained this way because all the popular “toys” you now see in group exercise rooms weren’t around. We learned the art of bodyweight training and how to properly position our body against gravity because gravity was all we had. Like good and bad fashion, what’s old is new again and bodyweight training is no exception. This is one “fad

Four Fitness Myths Busted

Angie Miller, M.S., LPC

Oct 5, 2015

Four Fitness Myths Busted

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 dif

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

Angie Miller, M.S., LPC

Sep 21, 2015

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

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 u

Flexible Mind, Flexible Body

Jun 22, 2015

Flexible Mind, Flexible Body

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 i

Full Body Shape Up: Ten-Minute Toner

May 11, 2015

Full Body Shape Up: Ten-Minute Toner

There’s no better time than Monday morning to challenge your body and brain with a time efficient, circuit style workout that will target every muscle in your body. The exercises, from my Crave Results DVD, are fun and functional. They’re designed to work multiple muscle groups, boosting your metabolism and making you stronger for everyday activity. Equipment: All you need for this full body toner is your body weight, one dumbbell, and a resistance band. EXERCISE ONE: Squat T

Tight Abs in 10 Minutes

May 4, 2015

Tight Abs in 10 Minutes

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. 10-Minute Abs Workout: For each exercise, a mat

Is There a BEST Time of Day to Workout?

Sep 15, 2014

Is There a BEST Time of Day to Workout?

I get asked this question a lot, and the good news is: There is no best time of day to workout. The best time of day to workout is the time of day that’s best for you. Ideally, it’s a time that fits into your schedule and allows you to establish a routine and be consistent. After all, that’s half the battle. But there are some interesting facts and research when it comes to exercise, time of day, and how our body responds. Below I tackle some common questions and give you som

Why Women Need Weights - Part 2

Sep 8, 2014

Why Women Need Weights - Part 2

For those who are wary of weights and addicted to cardio, I posted a blog last week about women and weight training. For me personally, I started exercising at a time when weight training wasn’t on most women’s radar. But after I discovered what it could do for my metabolism and how powerfully it could change the shape and definition of my body, I am passionate about educating women about the reality of resistance training. Here are two final questions to help shed some light

Why Women Need Weights

Sep 1, 2014

Why Women Need Weights

Are you cardio crazed, but refuse to go anywhere near a set of dumbbells? When you feel like you need to “drop those last few pounds,” do you automatically grab one of your exercise DVD’s that’s pure “fat burning” cardio? If you’re gun shy of getting big guns, from bicep curls of course, you’re not alone. For women, there’s still a lot of misconceptions about weight training and a general fear of getting bulky. To help shed some light, I've answered some common questions and

Why Everyone Should Swing... A Kettlebell Of Course!

Aug 25, 2014

Why Everyone Should Swing... A Kettlebell Of Course!

When it comes to time efficient workouts that deliver results, kettlebells can’t be beat. Kettlebells are a great cardiovascular and strength training workout that target your core and improve your balance and flexibility. They’re one of the most versatile, effective training tools for all over body conditioning. How is kettlebell training different from regular strength training? In kettlebell training you don’t isolate specific muscles. Instead you concentrate on movement p

Want great arms and a strong core?

Aug 18, 2014

Want great arms and a strong core?

A Pushup is a great functional move 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, effective bodyweight exercises; and the best part is that anyone can do th

Great Glutes: Get a Tight Tush in 10 Minutes

Aug 11, 2014

Great Glutes: Get a Tight Tush in 10 Minutes

I’ve got something a little different for you this week. Here’s my 10 minute Booty Burner routine (as featured on my Bedroom Body DVD, which also features two additional workouts: Buff Body Blast and Core & Pelvic Floor) which lifts, shapes, firms, and strengthens the glutes. All you need is an exercise mat or towel. Pelvic Lifts Muscles Worked: Glutes, lower back, legs, abdominals Start Position: Lie face up on the floor with your knees bent and your feet hip-distance apart

What do stress, confidence, and brain health have in common?

Jul 14, 2014

What do stress, confidence, and brain health have in common?

In today’s fast paced society, managing stress is pivotal to good health. Stress can erode our confidence and compromise our ability to think clearly and effectively. So how do we manage stress, build our confidence, and boost our brain potential? Exercise. Exercise reduces stress. Wayne Dyer says that much of what perpetuates stress is guilt and worry. Guilt about the past and worry about the future paralyze many of us. He calls them unproductive emotions because they preve