Harder, Stronger, Better, Faster, Leaner, Awesome-er

I found this today in a google search:

If only mice could be that cute!

Today I was thinking about my workout routine and there are some things that have just gotten too easy for me.  I was thinking of ways to make a workout harder, or to change up your workout routine.

• Change up the tempo - I see a lot of people go into the gym and pump out their repetitions of one set really fast.  Try changing the tempo, so for example, on a chest press, you push out and then count to three or four on the way back.  This might make you have to reduce the weight you're lifting a little, but if you think of it, this way you're actually holding the weight too.
• Add weight - If you have been doing mostly body weight exercises, adding a little bit of weight won't make you into an incredible hulk.  I like to work with dumbbells the most when I'm adding weight to body weight exercises.  Obviously, start with adding less weight rather than a lot - you never want to sacrifice FORM for weight.
• Try a new class - If you've always wondered about yoga, pilates, zumba, kickboxing - Go for it!!  The great thing about group classes is that you always feel like you're part of a community of people who want to be fit!
• Workout with a buddy - Not only working out with someone, but if you know someone who always works out, ask them to take you through one of their workouts!  Then, of course, you can take them through one of your workouts.
• Change up your music - This sounds so simple, but it makes a huge difference!  If you've been using the same playlist for a while, put a completely different playlist on.
• Go outside - If weather permits, of course.  I love trails that have stations along the way for pull-ups, push-ups, ab work, etc.  It's a perfect way to get cardio and strength training at the same time!

Also, just think of what your workout is usually like.  If you're a runner, make sure you get some side to side (lateral) movements in your workouts.  If you're mostly lifting, make sure you are getting some twisting core movements in your workouts.  If you mostly do strength and power workouts, make sure you are getting some stabilization exercises also.  Think about what movement you are not doing in your regular workouts and make sure you get all types of movement in.  Good luck everyone!

Working out is as important as...

When I taught English in France, I had a colleague who I carpooled to work with, since the school was a little in the countryside.  His English was very good, and we always switched off so he could practice English and I could practice French.  One Monday, we couldn't remember which language we had spoken on the last car ride, and he said he thought he needed more practice in English so we talked about running in English.  My favorite part of the conversation was when he said,

"Yes, I just think of running exactly like I think of brushing my teeth."
"Oh, well that's an interesting way of looking at it..." (I was a little confused at first)
"Well, it is like, you must brush your teeth every day, and so because they are the same I must run every day."

Ahh...ok now I get it.  I liked that statement because brushing your teeth is a habit (well, I hope, for most people :-p).  Working out and being active have to be a habit in your lifestyle.  Luckily, for me, working out is a habit.

One other thing that helps me a lot during workouts though is music.  Some of my favorites are:

Show Me the Money (Step Up soundtrack) - Petey Pablo

Not Afraid - Eminem

Cupid Shuffle - Cupid

'Bout It (Step Up soundtrack) - 3LW& Young Joc

Hero - Nas feat. Keri Hilson

Can't Hold Us - Macklemore & Ryan Lewis feat. Ray Dalton

Go Hard or Go Home - E-40

Imma Shine (Step Up soundtrack) - YoungBloodz

Lose Control - Missy Elliott feat. Ciara & Fat Man Scoop

Remember the Name - Fort Minor

What helps you get through your workouts??

It Takes Two...or Three...or Four

I'll admit that today my motivation to work out was actually really low.  I'm obviously not going to do any heavy lower body work after the half marathon on Sunday, but I still can very easily do some core work or upper body work today.

Whether you worked out way too hard and are just happy to not have sore muscles for once, feel like you're stuck on a plateau, don't have the time, or are just too tired, losing your motivation happens to the best of us.  Honestly, all of the reasons I just listed are all excuses to not exercise.  Don't get me wrong, you don't want to work out sore muscles really hard, but if you have the time to read this blog, you have the time to workout!  A workout doesn't necessarily have to be an hour and fifteen minutes every single time!

So how can you avoid this?  Because it's happened to me and I know how frustrating it can get!

"I really should at least get up and move" - "But I don't really think I have that much time" - "But I have taken three days off already" - "But I really should get a good workout in..."

Raise your hand if that something like that thought process has ever happened to you too!  Ok, well I can't see your hand...anyway, it's always important to think about the BIGGER picture.  I always remind myself of three questions:

1. What is your ultimate fitness goal?
2. What is a short term goal that can get you one step closer to your ultimate fitness goal?
3. Why are you doing this?

In addition to reminding yourself about these three questions, see if you can get a partner or a group together to workout with you.  This can be a running group, gym/lifting buddy, significant other, family member, etc.  Even just being able to talk to someone about your training with will help too!  Last but not least, a trainer will definitely keep you accountable for staying active!  If you are just getting back into fitness, a trainer would be a good idea to help you know what to do at the beginning.  Trainers can also evaluate you and tell you if there are some exercises that you should or should not be doing.  They can also help you keep the big picture in mind and celebrate the small victories along the way!

So keep the big picture in mind and don't go about your fitness journey alone!  And don't be afraid to celebrate the small stuff!  I can't promise immediate responses but I always have an open ear too!  Good luck everyone!

Oh My Aching...Everything

Remedies for sore muscles:

-15-20 minute walk

-swimming or treading water

-bike ride

-LIGHT body weight workout/stretching

-coffee (see note below)

-epsom salt bath

-if you take supplements, glutamine powder with your favorite drink or protein shake

-make sure you get plenty of good quality protein

Have you ever woken up the day after a workout feeling like every muscle in your body is sore?  Even muscles that you didn't even know you had were sore?  I have many times, and I always find it funny when my clients act like I don't get sore at all - au contraire!

Yesterday I ran in the Chicago Rock n Roll Half Marathon.  I admit I probably wasn't as ready for it as I should've been, but I still finished.  In the first mile, I rolled my ankle in two potholes which did not bode well for the rest of the race.  All in all though, I finished it, and that is what is the most important.

Right now I don't feel so much soreness because I am just sitting here at my computer.  However, the worst thing to do for sore muscles is to stay in place!  Whether it be a swim, treading water, 15-20 minute walk, bike ride, or a light bodyweight workout routine, you have to keep moving!  Obviously everyone needs rest and recovery days but the activities previously mentioned are active recovery.  You are not loading heavy weight onto those muscles again, but merely getting the muscles to move.  Your muscles need help getting out all that lactic acid that is stuck in there, and getting fresh blood to those muscles will help them recover even faster.

It has also been suggested that caffeine can help the recovery of sore muscles.  If my muscles are that sore, I will usually drink a tiny bit more coffee than I usually do.  The only thing you have to watch out for though is making sure that you drink enough water that day also!  I do believe that caffeine gives you the extra energy boost to keep walking/moving regularly, but it also dehydrates you, and dehydrated muscles are never happy, so keep drinking a lot of water too!

In really bad cases, I will get epsom salt and take a hot epsom salt bath.  Usually it's about two cups of epsom salt dissolved in your bathtub.  Either way, make sure you are eating good quality protein to help your muscles repair, stay hydrated, and keep moving!  And remember - the worst thing to do for sore muscles is nothing!  Good luck everyone!

Who Am I?

Hi everyone!  My name is Lily Amberg.  I'm a personal trainer in the greater Chicago area.  I grew up in Evanston, Illinois and went to the University of Colorado at Boulder.  I've been playing sports since I can remember and have always been interested in anatomy and movement of the human body in general.

When I hear the word nimble, I always think of "Jack be nimble, Jack be quick..."  In my opinion, not only does the word "nimble" mean agility and quickness, it also lends itself to just being able to move well, to move correctly and efficiently.  It took me a while to learn just how important moving itself is.

About a month after I graduated from college, my lower back spasmed.  It was the worst physical pain I had ever felt in my life.  On top of it, all I was doing was getting forks out of the dishwasher (I just wanted to be a good roommate!).  So there I was, at age 22, having been an athlete my whole life, lying on the floor in pain, waiting for my roommate to wake up so I could get some help - or at least some ibuprofen or something!

I remember the first physical therapy appointment being somewhat awkward.  There was no specific "traumatic" event that I could think of that would have led to my back spasming.  The physical therapist did a batch of her tests and at the end said,

"So you've been playing sports your whole life?"  

"Yeah, since I can remember."

"Oh ok.  Well, somehow your core muscles have just turned off.  They're just not working."

"Oh...well that's not good."

Two years later, when I came back from teaching English in France, and was studying for my certification in personal training, I still had to work with a trainer to get my core muscles back up to speed.

I realized that I was just not moving well in all my daily activities.  If you think of it, the people who are able to move well are able to get around more and will most likely look and feel better.  Moving well applies to everyone, whether you are just starting to exercise later in life, getting back into shape, training to get an athletic scholarship, a professional athlete, losing weight, or just wanting to stay fit!

What I am interested in is helping people to move well - efficiently and correctly.  Though I am not a doctor or nutritionist, I am happy to answer any questions people have about fitness, exercising, healthy eating options, etc.

Welcome to the blog of Nimble Fitness!  Thanks for stopping by and stay tuned for more to come!