Salvere Blog: Value vs Value

February 15, 2017

by Salvere Health And Fitness

Value definition #1: the monetary worth of something
Value definition #2: consider someone or something to be important or beneficial; have a high opinion of

 

— When we look at making decisions on the important things in life (what we do or or want to have) how often to we look at both definitions of value?

— Are we willing to pay more (value #1) for something of greater benefit (value #2)?

— Does one carry greater weight when it comes to making a decision on something?

— Do we always see the true importance of a choice right away like we see the price tag??

— Do we take the time to assess the benefit (or consequences) of something long term vs the short term monetary cost?

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Snacking Is Bad…. Or Is It?

February 13, 2017

by Salvere Health and Fitness

I got to thinking about this the other day after listening to someone talk about kids and school and food. Sounds insignificant but the difference in dessert vs snack in today’s world vs decades ago.

When you hear these two words, what do you think? What comes to mind?

For me, dessert brings me back to childhood when we occasionally ate something special at night, after dinner, such as a homemade brownie or cookie or even some ice cream. We were fortunate enough to grow up with a mother who holds an amazing talent and passion for baking so high chances of it being amazing and delicious.

Snack on the other hand, I remember eating after school, between lunch and dinner consisting of foods such as an apple and peanut butter, cheese and crackers or some popcorn. I would say we ate snack pretty much every day. I felt like snack was part of our regular eating whereas dessert felt like something more special not necessarily a daily thing.

What does it mean in today’s world? Well, one example of snack in schools,is something they can buy in the cafeteria and eat immediately following lunch. It may consist of a variety of foods such as cookies, candy bars, chips, ice cream, etc. and is often used as one way for the school to make a little extra money. Even after school snacks often consist of some of these “junk foods.”

Does using snack to describe foods that used to be labeled as dessert confuse the role and choice of what we eat?? Maybe, maybe not??? Do we use the term dessert much anymore with regularity in the home? Restaurants still use it but what about our schools?? Could they get away with calling it the School Dessert Program?

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.

We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Snacking Is Bad… Or Is It?

January 24, 2017
I got to thinking about this the other day after listening to someone talk about kids and school and food. Sounds insignificant but the difference in dessert vs snack in today’s world vs decades ago.

When you hear these two words, what do you think? What comes to mind?

For me, dessert brings me back to childhood when we occasionally ate something special at night, after dinner, such as a homemade brownie or cookie or even some ice cream. We were fortunate enough to grow up with a mother who holds an amazing talent and passion for baking so high chances of it being amazing and delicious.

Snack on the other hand, I remember eating after school, between lunch and dinner consisting of foods such as an apple and peanut butter, cheese and crackers or some popcorn. I would say we ate snack pretty much every day. I felt like snack was part of our regular eating whereas dessert felt like something more special not necessarily a daily thing.

What does it mean in today’s world? Well, one example of snack in schools,is something they can buy in the cafeteria and eat immediately following lunch. It may consist of a variety of foods such as cookies, candy bars, chips, ice cream, etc. and is often used as one way for the school to make a little extra money. Even after school snacks often consist of some of these “junk foods.”

Does using snack to describe foods that used to be labeled as dessert confuse the role and choice of what we eat??  Maybe, maybe not???  Do we use the term dessert much anymore with regularity in the home? Restaurants still use it but what about our schools?? Could they get away with calling it the School Dessert Program?

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Healthy, There’s More To It

January 17, 2017

by Salvere Health and Fitness

We’ve exhausted the topic of weight loss and obesity with our news, advertising, social media posting, articles and doctors offices to the point that its confusing and frustrating. This year we want to do something new and different at the studio so we’re sharing it with you here. Even if you don’t come into the studio, join us and you can always email us your specifics…. Or, next time you’re in, grab a white board marker and write away!

apple-wordleAs you all well know, we are pretty big about focusing on healthy. So, to bring clarity and help define what health means to you, we painted a white board wall in the studio to all share our healthy things.

Think beyond eating salads and exercise. Healthy might be for you to go out for chicken wings and beer on Friday nights with your best pal to decompress from the week. This counts!!! So does taking a technology free night and waiting to return that text or email until the next day.

Maybe meditation is your thing — taking 15-20 minutes a day of quiet time, or reading. Taking that time for yourself to decompress. Or getting to bed a little earlier.

On the second wall, we want to celebrate all victories, non weight related (or how your clothes fit, or inches lost…). Victories beyond that like I had my chicken wing Friday night and didn’t beat myself up over it on Saturday morning. I tried a new exercise class that I was nervous about attending. It felt freeing to put my phone away for a few hours.

Using these things, look ahead to this year. Keep doing those things that made you proud last year, reflect on the things you want to do differently this year and what you can change about the process this year. Do something every day to give yourself the gift of healthy living!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.

We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Wait, Wait… Don’t Set Your Resolution Yet

January 10, 2017
Do New Years Resolutions really work — From a long term perspective anyway. Why do you think??  Think back to previous years and the resolutions and goals you set for the year.  What did you plan on accomplishing? What were your results? What went well? What was harder then you planned?

Often with new years resolutions, we put too much on our plate to start the new year. We attempt to do everything all at once and it’s too much. We look at the new  year as the only time to “make a new beginning”. While our intentions come from a good place, we often set ourselves up for more then we can realistically accomplish then comes that feeling of failure.

If you made or want to make a new years resolution this year regarding something(s) health and fitness related, challenge yourself to really really really (did I say really?) come to the WHY before you set any goals.

— Why do you matter?
— What do you want to be able to do? Accomplish? Achieve? Impact?
— What does a healthier you look like?

Health and fitness continues to be a popular topic of discussion and motivation for our resolutions. You can’t escape the discussions on weight loss this time of year, within our own heads as well as outward with friends, family, doctors, tv, radio and social media.  Do health resolutions even work? Why do we lose steam in two to three months?? Are we setting goals and then mapping out a plan or schedule? Why do we think we can do so much at once? Are we making plans based on what we want to do individually or what “they” tell us we should?

Your health is the best, most wonderful gift you can give yourself and those around you — It’s not a punishment and you are more then a number on the scale. Look at your health differently — It’s a forever process and should include things you ENJOY with PEOPLE you ENJOY!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Psst … This Trainer Does Not Do Burpees

November 29, 2016

And here’s why. How many of you sit for hours each day — at the office, driving, watching TV, etc? Back pain tops the list in reasons for missed work. Over half of all Americans admit to pack pain at least 1x per year and about 80% of us will experience it during our lifetime at some point. This being said, we can do some things to work on minimizing our potential for problems through our movement program. Conversely, we can do some things to increase our risk for potential problems as well.

As a trainer, I sift through all exercise possibilities and options to determine who will be doing the exercise, what they want to accomplish, where they are now with their fitness, where they’ve been in the past and any other important information such as injuries, accidents, illnesses, etc. From there, I set a plan for the workout and I do this for myself as well as my clients.

Since many of us sit for hours each day, we need to take this into consideration when doing our workouts. Personally, the small benefit of exercises that carry a greater potential to stress the lower back such as Burpees and Mountain Climbers can be made up for in other movements. In exchange, substitute exercises that will help to counter the effects sitting has on our backs, hips and legs.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Turkey Day Scavenger Hunt

November 22, 2016
For those of you who know me, Thanksgiving is my favorite holiday and our family holds a wonderful tradition of gathering in North Carolina each year. Quite a large group of us ranging in age from less than 1 to 93 start showing up starting Tuesday night and stay through the week! Needless to say, it’s a lot of meals together and time to share stories and activities. Years ago, we started a tradition where several of us got up and participated in a local 5 mile run on Thanksgiving morning.

With some of the younger kids getting a little older, we decided this year to forgo fighting the race traffic and do something a little different so more could participate. And 5 miles on little legs can be a lot! We even designed our own race shirts. Not sure how it will work out but thought I’d share here with you all so you could try something similar.

Our gathering space sits back in a quiet neighborhood so we decided to create our own event using a few roads to make a loop as well as the very long driveway. You could meet at the nearest park or other convenient area in your neighborhood.
Our List of Scavenger Hunt finds
A stick
Something crescent or heart shaped
Find a relative and ask them their favorite childhood memory
A green leaf
A red leaf
A purple flower
Find a relative and complement them on something you admire about them
Something in nature that looks like a number
Something in nature that looks like a letter
A piece of trash
Berries or fruit on a tree

Use these and make up some of your own! Let us know if you try it and share any creative ideas! Happy Thanksgiving!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: The Holidays Are Here Again

November 13, 2016

Oh, the holidays. So much gets wrapped up in these next two months starting with Halloween. First the candy from trick or treat leftovers then on to the Thanksgiving Holiday with the theme of eating and family.

From Turkey Day to New Years Eve — the end of the year parties, work parties, neighborhood parties, friend parties and family gatherings – time seems to be so filled and goes by so fast. So, what to do what to do with regard to healthy eating and moving your body (ie. Exercise!).
A few tips:
  1. Enjoy yourself and do it with pleasure.
  2. Stay consistent with your schedule as much as possible. Meaning, if something is not planned, do your thing — Keep exercising and keep eating healthy just like you do the rest of the year.
  3. Be the one to suggest a walk or something active to spend time with that friend or family member visiting from out of town. Go discover somewhere new or take them to your favorite park or city.
  4. Plan ahead and take time to relax
  5. Get plenty of sleep.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Feel Like It’s Never Enough

October 19, 2016

Ever feel like when you accomplish something, it’s never enough? The blog piggy backs on the one from last week where we talked about the struggle with sticking with and/or starting a regular exercise routine. With over 20 years of experience in the fitness industry, one thing that seems to impact people the most is feeling like whatever they do, they could be doing more.

It goes something like this:
Me: “Did you exercise over the weekend.”

Client: “Yea, but only 25 minutes.”

Sound familiar? Where do you think this comes from? Do you find yourself falling into this type of thinking? How can we begin to be aware of this and start to accept and be okay with what we make time to do?

It feels like the recommendations and what people see either via mainstream media or social media add to this thinking. “The CDC recommends 60-90 minutes of activity a day.” Really? Who can do that? Or “shorter workouts with higher intensity.” Really? What if I did not sleep well the past few days?

How about this — We rarely see anyone post about a 20 minute walk around the neighborhood but we sure do see them post their boot camp or crossfit or P90X workouts. What if someone is recovering from illness or injury or is just starting out or has been stressed from life things? That 20 minute walk is super important and that high intensity workout may be slightly damaging as it contributes to stress.
On many levels, our conversations, media and advertisements created this thought process. As you go through your own, constantly changing, journey of health and well-being, remember to stop and give yourself credit along the way for the small victories!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: The Struggle With Regular Exercise, It’s Real!

October 6, 2016
 
Ever wonder how much more research on the benefits of exercise will come out? Feel frustrated that we impress upon our society the importance of movement but live so stressed out and busy that it feels like there’s no time? Why if we know all its wonderful benefits do we still struggle to stay or start a routine?

No time, it’s boring, I hate it, it hurts, too tired, etc are a few of the reasons we might use to avoid exercise. So if we know, intellectually, all the benefits, why do these excuses drive our decisions when it comes to actually working out? Well, enter emotion and the power of our mind.

Sometimes too much information becomes overwhelming, sometimes it stirs up some uncomfortable emotions from past activities, sometimes it feels lonely because nobody else joins in and sometimes it really does physically hurt. Sometimes thinking about 2 or 3 or 10 years down the road seems too far away to really matter.

Not to mention, many of the benefits come in the form of intangible things like better sleep, less stress, reduced risk of heart disease or diabetes, better balance and improved bone density. What do those feel like and look like? It’s real hard to imagine or feel these for the most part.

Okay, so what to do about this when you want to be active, know the benefits of being active and just don’t seem to do anything about it? While I’d like to say there’s some magical answer, it really comes down to really thinking about why it’s important to you and setting a goal that’s doable for YOU — Start with 10 minutes a day and challenge yourself to see how many consecutive days you can do something.

Remind yourself why it’s important to YOU to exercise and go even when you don’t feel like it. Know others struggle too so know you’re not alone and talk about it with others! It helps!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.
Be well,
The Salvere Health and Fitness Team

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