Archive for the ‘Family’ Category

Salvere Blog: Halfway There

July 14, 2018
by Salvere Health and Fitness
July marks halfway through the year. Did you set resolutions this year? Or maybe intentions or ideas for growth? If you didn’t, What stopped you? If you did, what motivated you?
Sitting here in the month of July take a little time to look back on the year. Think through what’s happened, different things you’ve done, things that happened that you didn’t plan for, any changes in your life and things you’ve accomplished. Where are you seeing growth? Where have you seen a few things that you might want to investigate how to do them differently in the future?
Reflecting back on the year-to-date, what intentions, goals, ideas do you see yourself accomplishing in the second half the year?
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: It’s Okay

May 27, 2018
 

Do you every read or hear things in the news, on social media or TV and feel overwhelmed, unsure or overwhelmed? Anyone it feel like you hear so many things on a daily basis that you “should” but don’t really “want” to do?

I read a quote recently about the importance of cherishing the ordinary, the simple things and thought, how often do we encourage that and simply say (internally or out loud) that whatever it is —
It’s Okay….

— It’s okay … to be and do and discover what things in life matter to you
— It’s okay … to sit on the couch on a Saturday and watch TV, read a book or listen to the rain
— It’s okay … to enjoy chicken wings and a beer on Tuesday night with a favorite person
— It’s okay … to have time during the week or weekend with an empty calendar
— It’s okay … to feel sad for whatever happened
— It’s okay … to feel happy for an accomplishment
— It’s okay … to eat ice cream and enjoy every single bite
— It’s okay …

What can you tell  yourself “It’s okay … ” about today?

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: Ugh, It’s Monday

May 14, 2018
by Salvere Health and Fitness

Do you feel this way on Monday morning? As many of you already know, most of these blog posts develop through listening and participating in various conversations throughout the week. For over 20 years, I lived in the world of fitness and health. In this world of food and exercise, we create all kinds thoughts, ideas and actions of “right” ways to do thing.

How many times do you say or hear, I’m starting my diet on Monday? Or getting back into my workouts on Monday? Or I set my smoking quit date for Monday? Finally, after 20 years, I thought, well no wonder we hate Mondays!!!!!

Well, Monday, I want to offer you an apology! So sorry we put so much pressure on you!!!! Why wait until Monday? Doing the same things repeatedly starts to feel a little crazy and kinda doesn’t create confidence that something different will happen by continuing the same actions.

Can we rethink this “quit or restart on Monday” thing? Can you create a different thought process in your own expectations of “the weekend” regarding how you eat and what you do to move your body? How can rediscovering the reason why these things matter to you make a difference? What if we shifted our mindset to creating a broader perspective of health, eating and exercise?

 

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: PASTA!!!

April 16, 2018

by Salvere Health and Fitness

impastaSo, did you hear the most recent news surrounding pasta? Well, “new studies show it just might not be bad for you”. If you want to read up, click here for one of the articles.

Okay, who’s had enough of this good/bad back and forth with foods, exercise and anything else of the sort with regard to your health and wellbeing?? Low fat, high fat, low carb. Don’t eat eggs, eat eggs. Exercise 60-90 minutes a day. Long slow moderate, short and vigorous. Do aerobics. Do strength training. Stretch. Don’t stretch.

It happens constantly with all the information and constant searching for answers. How can we take all the massive amount of info we receive on a daily basis, sift through it and figure out what that means for each of us on an individual level?

Remember, the you know you best — listen to your body and pay attention to how you feel when you do certain things. No diet is magical and you will spend the rest of your life on movement, allow it to ebb and flow as life changes.

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: Doing Hard Things

March 3, 2018

by Salvere Health and Fitness

A thank you to the youth that recently demonstrated the importance of standing up and using your collective voices! Through listening, being vulnerable and working together, you created a movement. I hear you and see you and admire you… We can do great things — together.

As I processed the various discussions in recent weeks, I began to look beyond the conversations to what really happens in the world around me. This week, I wanted to share some thoughts with you all.

Before I do, I know we can do this, we can make it better, for everyone, together!

To the younger generation —

I’m sorry that we taught you that what you look like on the outside is what matters instead of seeing who you are on the inside and being role models for how to see that in others.

I’m sorry that we spend more time telling you what to do and how to think instead of giving you the space to ask why and other questions with your genuine, childlike curiosity.

I’m sorry that we created an environment where making a mistake doesn’t feel okay instead of giving you space to do new things, take risks and be brave, knowing you’ll learn something.

I’m sorry that we taught you to use thing’s as your measurement of success instead of connections, finding your own way of making a positive impact and reaching out to help a stranger.

I’m sorry that you’ve learned that entertainment comes in the form of electronic gadgets and professional sports instead of connections, conversations and getting to know somebody through shared experiences.

I’m sorry that we’ve given you the impression that’s your coach or your teacher doesn’t have your best interest at heart instead of teaching you about the human in everyone, including adults, out there doing the best all while still learning and growing, just like you.

I’m sorry that we’ve taught you that personal belief and being right are more important when making decisions instead of looking at our collective differences, understanding those make each of us unique and actually provide an extra opportunity to see the inner beauty in a person.

I’m sorry that we’ve created an environment where you have to question someone’s motive behind a basic human touch instead of understanding that most people just want you to know you matter.

I’m sorry we’ve made you feel unimportant by creating a culture glorifying busy instead of taking time to slow down to be together, creating an environment where it’s safe to be sad, happy, mad, upset, smart, frustrated or anything else you need to be.

I’m sorry that we’ve made you grow up way too soon by exposing you to TV and movies and stories that weren’t okay for your little ears instead of creating an environment where you can play and run and draw and paint without judgement or fear while learning the value of practice and learning in your own way.

I promise to do different and give space to create and share the story of you.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email Lisa@SalvereHealthAndFitness.com or call 410.707.0055.

Salvere Blog: Why and Other Questions??

February 26, 2018

by Salvere Health and Fitness

How often do you ask why? Of yourself and others? A real genuine, “I want to know more”, curious kind of why?

How do you feel when someone asks  you questions? What stops you from asking or feeling comfortable when someone does?

How can we create an environment to ask more, learn more and see different perspectives?

When it comes to fitness and nutrition, I see numerous situations where asking why would help gain a better perspective on what to do. For example, the statement “My doctor says I need to work more on my core.” Or I heard about this new diet, eggs are bad or well, the list could go on here. Got arthritis in one knee from running all those years? What about the left, it ran too!!

As a trainer, I immediately ask, “Why?” With regard to what? Most often, the answer is “I don’t know.” Certain professionals it’s hard to ask questions, kinda feels a little uncomfortable and maybe time feels a little short or rushed.

When it comes to your body and health, ask yourself, does this make sense? Then find another professional where you do feel comfortable and ask some questions, do some research. Ask someone to help you develop a comfortable approach.

We always look forward to your questions and conversations!!

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: What’s in Your Toolbox?

February 19, 2018

 

by Salvere Health and Fitness

Continuing the theme of last blog, what’s in your “movement options toolbox”? Meaning, when your “normal routine” gets thrown off, what do you do when you need to modify what you planned?

If we think outside the “box” when it comes to exercise to include any type of movement. Some ideas for your toolbox include:

— Short on time, create a list of some things you want to feel better doing like stretching, balance or some floor work?

— Not time to get to the gym, what can you do at home? Go old school: jumping jacks, side shuffle, squats, wall sits, dips, planks

— Not feeling that run? Call a friend and go for an outdoor adventure, take pictures, find random things, be aware of your surroundings

— When’s the last time you danced or did something with child like freedom? No time like the present!!!
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: Do You Workout Hard?

January 30, 2018
by Salvere Health and Fitness
“I worked out hard yesterday.” Ever heard that or even said it yourself? What exactly does this mean?
Workout hard, right? … But…
Feel like you exercise with intensity?? Or like you don’t but “should”?
Is working out hard the key?? How would you even define hard?
And/or is it the most important?
Well the answer lies in the “it depends” area. It depends on what your body needs the most — Flexibility/mobility? Stability? Balance? Strength? Stress relief? Cardiovascular?
Clients come in all the time and want a “hard” workout or compare workouts to what they hear or see from someone or somewhere else.
As a trainer, our job is to look at what each person does on their own, what they experienced in life with regard to injuries/illnesses and such and what movements work best at that point in time.
For example, if energy levels feel low, provide a low intensity, range of motion based workout. If someone struggles to straighten their arms above their head, we find a way to work on that before we recommend lifting heavy weights over head.
Does hard necessarily equal smart or appropriate or balanced with what you need as an individual? When in doubt, pick the SMART workout.
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: Binge Eating

January 20, 2018

By Teddey Hicks, Women’s Healing Center in Ellicott City

WHC Logo 4c
When I was in the throes of binge eating disorder, I remember feeling so confused. What was wrong with me? Why was I so out of control? Why did I keep punishing my body night after night?

I would lie in bed, every single morning, sick with regret. Thinking about everything I had eaten the night before, hating myself, vowing to be different. Each day started with a new, hopeful plan, and each night ended in an out-of-control eating frenzy.

I felt so lost and hopeless.

Just hearing the words “Binge Eating Disorder” gave me hope. Finally, a name for what was happening to me! And that must mean other people have the same thing — I’m not crazy! I felt palpable relief.

The process of self-discovery was so exciting. I felt validated and hopeful, and gained a level of clarity about myself that I hadn’t even dreamed was possible. It was an amazing journey.

The best thing was finally understanding what was going on. I wasn’t crazy. I wasn’t a glutton. I wasn’t selfish and sinful. I was just suffering, and eating was my coping mechanism.
What I Learned

Bingeing is the result of physical deprivation.

Many people who suffer with binge eating disorder have a history of dieting and restriction. It’s not surprising, since we live in this fat-phobic culture, and dieting is so pervasive.

one step penguin

When you restrict your food intake and eat less than your body needs, powerful evolutionary mechanisms kick into gear in order to help you survive (because your body doesn’t understand what “bathing suit season” is — it just thinks you’re starving). This means that with each diet, your body gets better at storing excess energy, increases your appetite, and slows down or ceases other bodily functions to conserve energy. (Evidence of this may be present in your own experience: each diet gets harder, you seem to feel hungrier than you used to, you gain weight extremely easily, and you feel tired and run-down.)

Eventually, your body’s need to survive outweighs (pardon the pun) your desire to fit into size 6 jeans, and you compensate for the calorie deficit you’ve been experiencing by eating lots and lots of food — post-diet binge sound familiar?

Of course you experience this as failure, and take personal responsibility for not having enough will-power or not being a good dieter. And you probably try again next week, with the same sad results. This is the classic diet-binge cycle.

The first steps to curbing binge behavior are creating permission and security around food. This can feel scary if it’s new territory, but it leads to unbelievable freedom.

Bingeing is a sign of emotional distress.

How do you feel when you’re binge eating? Relaxed and happy? Probably not.

Most likely, you feel out of control around food when you’re anxious, stressed, sad, lonely, or angry. It’s just a coping mechanism — and an effective one, at that.

Bingeing may help you numb your feelings. Feeling stuffed may help you feel safe and comforted. Surrounding yourself with extra layers of food may help you hide. You’re protecting yourself.

Binge eating is a very effective signal that something in your life is out of balance, and you may feel relief from your struggles with food once you address those underlying issues.

Binge eating affects all types of people.

You’re not alone. This is the most common type of eating disorder, and it cuts across socio-economic, race, sex, and cultural lines. It was such a relief to me to finally have other people who understood and sympathized with my daily battles.

Binge eating doesn’t make you a bad person.

In our culture, we are quick to blame the individual for any kind of unproductive behaviors. We see things like binge eating as weakness, and think the sufferer should have more will-power, exercise more, or just stop eating so much. There is little understanding or sympathy for the systemic and emotional issues that create these complex behavioral patterns.

Please know that there’s a reason for what you’re going through, and there are ways to overcome it. It doesn’t reflect your worth as a person, or your personal strength.

Binge eating is completely fixable.

Developing an understanding of why you binge is the first step. Then you work through those issues and develop more productive coping mechanisms. You go through the process of creating a peaceful relationship with food. You learn to trust your body again. You learn to respect yourself again.

Yes, it takes time, and yes, it can be challenging, and yes, you will probably need a lot of support and guidance. But recovery is absolutely possible, and the freedom on the other side in incredible.

It’s a powerful journey that will impact every area of your life. It’s exciting, and rewarding, and sometimes even fun. Once you can stop blaming yourself and look for the actual causes of your struggle, you will find it possible to move forward and experience real relief. We’re here to help you get started.

Teddey Hicks works as a Intuitive Eating Counselor and Health Coach at The Women’s Healing Center. She experienced her own journey through binge eating and exercising. She uses her life experiences to help women get past their own limiting beliefs and start living their best lives. You can email her or call her at 443-620-4710 to talk more about your journey.

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.