Archive for November, 2016

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.