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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Salvere Blog: Walking Here and There and Everywhere

September 28, 2016

by Salvere Health and Fitness

Now, here’s an exercise that requires very little equipment, easy to do, safe, available at any time, family and friends always welcome and can deliver many positive benefits. In this day and age, technology offers all kinds of gadgets (pedometers, etc.) you can wear or, even easier, apps on your mobile phone to track your steps and/or miles to keep you motivated.

WalkHealth_finalWalking comes with many benefits that can motive you to hit the trails. They include, lower rates of illness, increase energy levels, lifts your mood and strengthens memory, help protect from heart disease and possibly reduce risk of some cancers. Besides, it gets you outside to enjoy the fresh air! Some of my favorite reasons I like walking: being outside creates a sense of freedom, being in nature, connecting and socializing with new found friends and an overall great energized feeling after a good walk, no matter what the weather brings.

While hitting the neighborhood after work with a friend makes this an easily doable exercise still be sure to pay attention to a few form suggestions and techniques. Walking with correct form can ensure the most benefits and reduce your risk of injury. Here are a few tips;

— Stand with your spine straight
— Keep your head up so your ears over your shoulders and shoulders over hips
— Bend your elbows at a 90 degree angle and swing your arms naturally
— Shoot for your feet to land heel first, then roll through the foot and push off toes

Look around you as there are plenty of pedestrian friendly places to walk with various paths, parks and now even many downtown areas with walkways. There are walking groups around the area and you can always create your own little group of friends and family!

Where can you add at least one day of walking as part of your weekly workout schedule, especially with fall just around the corner??

by Pam Beck, personal trainer and group fitness instructor at Salvere Health and Fitness. To contact her, call (443) 799-6055 or email PamB@SalvereHealthAndFitness.com.

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

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Salvere Blog: “That Hurts My Knee” — Pain Management, Beyond Medication

September 21, 2016
Who’s heard or read anything about Opiods lately? The increased news over the last several months on the opioid epidemic and how it relates to pain management opened up the discussions for alternatives. Among those, movement and exercise rank pretty high! For those of us in the industry, this does not come as a surprise — welcome to another casualty of the “war on obesity”.

Our “exercise for weight loss” mentality has helped put on blinders to all the other tremendous benefits of moving our bodies.  Realize this, not all exercises help work on proper alignment and movement patterns.  In fact, the exercises we use in our high intensity weight loss workouts can actually exacerbate these problems by not working through creating proper alignment first and building up to certain movements, one step at a time. Sometimes the first step seems tedious and not too effective (but only if you’re looking at your workouts solely for weight loss!).

knee-painIf you struggle with regular pain of some kind (even if sporadic and random), take a mental inventory. When did you first notice it hurting? Have you been injured? Had surgery? Fallen? Been in a car accident (even if it was 20 years ago!)? Do you sit for hours each day? Is the pain only on one side? Do you wear a wallet in your pocket or carry a purse/bag/backpack? Wear high heels?

If you ever feel pain during your workout (or any other time!) that just does not seem right, talk about it — Bring it up to what ever professional you’re working with at the time. Let them help you address it before it becomes an often or always type of problem.”No pain, no gain” should not necessarily be your motto. This does not mean all pain can be treated without medication or some type of other intervention. It means, pay attention and don’t wait until something hurts for years before telling someone. Sometimes we can work on in before it becomes major.

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.

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Salvere Blog: You Don’t Know What You Don’t Know

August 31, 2016
Ever find yourself listening to something or talking to someone and saying “hmmm, I never knew that” or “I never even thought about that”. Talking and listening with an open mind and open opportunity to learn something can really broaden our perspective. But, what happens when you learn of something that kinda challenges you to think about something you believed for so long? This can be something big like a religious or political belief or something little like whether you should eat bread or not.
I’m going to use this blog to relate it to things going on in the health and fitness industry right now. Some things appear to be great – Doing high intense workouts, doing long/slow steady workouts, drinking shakes to lose weight, eliminating foods like bread, sweets or alcohol, losing weight in general, measuring BMI, running … well, you get the idea.

The “great” thing about these – they are the tasks that are supposed to get us to a certain weight or even and “optimal” BMI.

The “hmmmm” think about these — are they really making us healthier?? High intensity workouts and running without a prior focus on developing a proper base of cleaning up movement from the things we do every day (sit at a desk, wear high heels, cross our legs, wearing a wallet in the back pocket, texting, etc) and practicing the basics before moving to more advanced movements/training can actually contribute to long term pain and injury. While exercise in and of itself does not cause injury, doing things over and over again without proper form and alignment (just like your car tires when it’s out of alignment!) can bring about some problems.

Losing weight seems “good” but what if we’re losing muscle and not body fat? And drinking protein shakes, what are they make from? Are they really resulting in living “healthy”? Some are, some probably not – but we need to look below the surface. What does it do to our mental health to stress about being a certain weight? Or taking the action to build healthy habits into our daily life then not losing weight. There’s more to this healthy living thing then a number on the scale.

With any of these things, think before you do – What am I really trying to achieve?? Skinny does not = healthy. High intensity exercise does not always = appropriate for you. There are many, many options out there and it can be confusing. Not any one thing is magical, many things lie within a grey area. Think, “is it the right thing for me at this point in time with what I have available (time, money, etc.), with what I’m willing to do, with what I’m capable of doing.”

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: 7 Reasons People Don’t Set Goals

August 24, 2016

by Salvere Health and Fitness

plan into action

— People don’t know how to set goals.
— People are searching for the perfect way to set goals.
— People are afraid to set goals.
— People are afraid to succeed.
— People are afraid they won’t succeed.
— People don’t want to set the goal too high.
— People don’t want to set the goal too low.

We discuss goal setting quite a bit in the fitness industry, especially surrounding weight loss.

“I want to lose 20 lbs by my birthday.”

What’s the problem with this (or any other similar definitive statement)? Goals don’t discuss the how, the method or the steps to get there. Also, often they create somewhat of a tunnel vision where we focus so much on the goal that we forget to be “in” the process. With weight loss, what if we get sick or injured or have hormonal imbalance or thyroid issues or something else preventing our bodies from losing weight? The other issue, often once we reach this goal, this finish line, we stop everything we did to get there and expect it the bring us happiness.

So, maybe there’s nothing wrong with not setting goals? Or is there a way to make it more generic such as, “I want to be the healthiest version of myself possible.” Then, every day, do the best you can to create that type of environment.

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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Salvere Blog: Running Injured Me

August 17, 2016

by Salvere Health and Fitness


While walking through the city on Saturday morning along the water, I couldn’t help but notice the number of runners out along the promenade. What a great sight to see so many people out moving their bodies. As I went along, I automatically turned on trainer mode and could not help but do a quick form analysis on runner after runner after runner.

So often we think running or physical activity caused hurt or injury. It might sound something like “My right knee has arthritis from running all those years.” Hmmm, didn’t both knees run? Why one side and not the other? Anything like the above example with pain on one side but not the other may be due to something else.

Sitting at a desk, wearing a wallet in your back pocket, carrying a purse or other bag, sitting with your legs crossed, wearing heeled shoes (yes, men this applies to you too!) or an accident or injury can cause misalignments that just may be the culprit contributing to your pain.

When looking at your fitness routine, include a balance of activities and look to include exercises that address some of these issues that arise from general daily activities – The specific design of your workout and exercises you do make a huge difference. Generic workouts or workouts focused solely on intensity can actually make these misalignments worse and add to the problem. Pain is your body telling you something, listen to it and don’t wait until it gets bad! We are all unique, your workout program should be as well.

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

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

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