Salvere Blog: But It’s a “Good” Fat, Right?

November 15, 2017

by Salvere Health And Fitness

Ever say this with regard to a certain food? What does this mean, it tastes good?  It acts good?

Things that often fall into this “good fat” category — avocado, coconut, nuts, seeds, fish, etc.

But still, what does it mean? Sometimes when we label things good and bad, it changes how we feel about ourselves when we eat them– How can we can change our words and conversations? Is it even necessary to create such labels?

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.
Advertisements

Salvere Blog: Is a Picture Really Worth 1,000 Words?

November 11, 2017

by Salvere Health And Fitness

Before and after pictures, head shots for business, pictures on dating sites, photo promoting a personal trainer/massage therapist/dietitian? We use pictures for so many things but what do they really tell?

Before and After Pictures: used often to show “progress” with exercise/fitness/”healthy eating”, but what do they show really? Someone loses weight, we complement – do we know how they accomplished it before saying something? Do we find out if they might be sick or depressed? Say they did “change” their habits, do we know they’re not struggling with an eating disorder?

kids-face-painting-

These pics show one thing, weight loss… do they really show “WHO” this person is and their character? We complement “you look so great”. What about all the rest of the picture, the hidden pieces? What about their generosity, their passion, their intelligence, their value, their internal beauty, their internal health, their abilities, their compassion, their worth, their hobbies, their supportiveness, their ???

Same with other photos – Why do we use them? What does it tell us about that persons ability to do their job, be a good partner, their knowledge about a specific craft? Do we make decisions based on these pictures? Why or why not?

Do we take the time to complement the person behind the picture, long before any weight loss or change in external appearance? As adults, why don’t we show off pictures of ourselves that show more?

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: Checking Off the Box

November 1, 2017

by Salvere Health And Fitness

When you do an exercise or a workout, does it feel like a task, a box to check off?

How different would it feel if you paid attention to your breath, to the movements, to the muscles you’re actually working? What does it feel like to be aware of your surroundings? Are you with a friend? How does it feel to be present with them?

Next workout, see how it feels to be fully present and focused. Pay attention to each muscle group, how they move and what it feels like to use them. If you’re outside, focus on your surroundings.


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.

In health,
Your “Live Healthy” Team

Salvere Blog: Kale, Really?

October 28, 2017

by Salvere Health And Fitness

Okay, kale, the super food. Do you really pack that much nutrition into a serving? Or is this another one of those nutrition fads?

First thing, if you feel like the thought of eating kale makes you gag, you can stop reading here – It’s apparently not super for you. But, seriously, kale comes in high on the nutrient content scale. However, if you don’t like it and tried it in several different forms (egg casserole, soup, smoothies, sautéed, salad, etc.), it’s okay.

In case you wondered, this breakdown details Kale’s potential:

Kale-recipe-facts

The same goes for any other food claiming to be miraculous. Remember Acai berries, Goji berries and chia seeds – we frequently make this statement about certain foods.

If you don’t like them and they completely turn you off, look at what they contain and find other alternatives. Sure they might not contain the same nutrients but can be close. And, if you don’t eat a food at all, it really doesn’t matter the nutritional value – because you get zero nutrients of what you don’t eat!

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.

In health,
Your “Live Healthy” Team
Salvere Health and Fitness

Salvere Blog: Thinking About a 5K Event

October 25, 2017

by Salvere Health And Fitness

Never run an event but kinda sorta think you might want to? Ever make the claim “I’m not a runner” or “I’m not good at it.”

runners beginner

Well, anyone can do these events. A few tips if it’s your first time —

First, pick one that feels community oriented and focuses on the event where there might be walkers too.

Second, the biggest part of these events starts with the training — the journey. Start a program, 3x per week works great. Stay consistent. Find fun new places to explore, using your feet! Go to DC, Baltimore or Annapolis. Find a new park or trail. Take a friend.

Third, don’t worry about your time. Focus on making it through the event and feeling good.

This is a process, build your base and take it one step at a time. Often with running, things move too fast. We don’t encourage and take time to build a base, practice form and get into the routine. Stay the journey, make it fun and pick your head up to look around.

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.

In health,
Your “Live Healthy” Team
Salvere Health and Fitness

Salvere Blog: One Potato, Two Potato

October 21, 2017

by Salvere Health And Fitness

White potato, sweet potato….

Listening to the radio the other day, a conversation started about the potato and the discussion extended into the health status of the regular potato. Being a curious person, I decided to dig a little deeper into the comparison between various potatoes and the nutrition specifics.

Before going any further, note your initial reaction to what you think about eating potatoes, the white kind.

Okay, now here’s an interesting pie chart for potato consumption in the US, taken from the National Potato Council (who knew this even existed?!)

And, look at the nutritional info for the basic potato, both white and sweet. What do you think now?
So, in the top chart, we see that only 25% of all potato consumption comes in the form of a potato – Then look at the fries and chips? And think about what do you usually put on top of your regular, white potato vs your sweet potato?

In the bottom table, both the sweet potato and the white potato come with their own important values and nutrients. The white potato actually contains more B vitamins and some of your electrolytes – Never thought of a potato as beneficial to rehydrating did ya??

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.

In health,
Your “Live Healthy” Team

Salvere Blog: Sports, Music and Your Workout

October 18, 2017

by Salvere Health And Fitness

Now, you might be thinking how do the first two things really matter when it comes to exercise?

Ask yourself, if you want to learn a sport, how does it work? Think through the process. Do you walk up and just magically start hitting home runs or become an efficient free throw shooter? Where do you start?

So, you want to play an instrument. Again, where do you start? Do you pick up the violin and play a symphony? Or the guitar or piano or trumpet?

Among other things, we know to be good it requires lots of work, repetitive work. The biggest difference, the first two we encourage and teach about practice and taking things one step at a time. Not advancing to something new until we learn the basics.

With exercise, we often forget to teach and spend time on the process, the learning and mastering the basics. We focus so much on weight loss and rush going through the motions of “high intensity” or “hard” exercises without thought on taking it one step at a time. For example, doing jump squats before mastering a quality squat (without your knees, back and/or hips hurting) or doing mountain climbers when someone can’t hold a quality plank.

We miss the opportunity to experience the journey — Ever find you get bored after a certain period of time with your workouts??

Pay attention to your next workout — do the exercises match your experience and learning so far or did you start a few steps away from the basics? We talk about Yoga as a practice, why don’t we do the same with fitness?

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.

In health,
Your “Live Healthy” Team

Salvere Blog: The Diet that “Worked”

October 4, 2017

by Salvere Health And Fitness

Who’s heard or said — “That diet worked.”
What exactly does this mean?
Worked???  hmmmmmmm
Worked for What?
for Why?
How?
We say it worked — but what did it really do?

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: Hey Women — You’re Stronger then You Think

September 6, 2017

by Salvere Health And Fitness

So often, I start a new female client and one of my first questions, “Do you lift weights?” I don’t have enough fingers and toes to count how many times the answer sounds something like, “Well, yes, I use 3 and 5lbs.”

Think about this, how much does your purse weigh? Do you carry children or grandchildren? How much do they weigh? Or what about groceries?

Then, through training sessions, how often I hear, “I can’t do that”, “I should have done more”, “I shouldn’t have eaten that”, etc.

Mentally, women come with some pretty significant, solid strength that comes with little credit. Carrying children, birthing children and recovering from birthing children – That’s some real big stuff, not just physically, but mentally too!!

So, for all you women out there, recognize and give yourself for all the strength you carry.

For any men reading this, find a woman and complement her on her strength – and about nothing that is external (so this means not about looks, her hair, etc.). Think about what you know about her inner strength and accomplishments, tell her!

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: Frustrated and Confused About Dieting and Exercise

August 30, 2017

by Salvere Health And Fitness

Do you feel frustrated with what to do and/or follow with your fitness? Are you confused by the numerous diet books, suggestions, articles, TV shows, documentaries, stories, etc?

One suggestion, stop reading and watching and start listening. Think, what new information will I learn from this? Does it even matter once you ask yourself what am I willing to actually change in my own life? What will I gain from this information?

Listen to your body, listen to how you feel after eating something. Listen to how you sleep after you exercise, listen to how you feel after a walk. How about after you do some stretching and movement? Does your back feel better? Your legs?

Does your arthritis flare up after a day of eating sweets and/or lots of processed foods? Try not eating them and see if it changes? Maybe it does, maybe it doesn’t.

Do you feel bloated after eating salty foods such as stir fry or fried chicken?

Start paying attention to your own world and then you know what to expect.

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.