Archive for the ‘Family’ Category

Salvere Blog: Getting the Most Out of Fitness Videos

February 22, 2021

by Salvere Health and Fitness

Peloton, Beachbody or any other recorded workout (or even a live one with limited personalized guidance) or virtual workout provides a great resource for convenient exercise options. How do you know if the program fits your body, life and needs?


You take charge of your routine. Simply because the instructor says do it, you always hold on to the option to choose something else.


Listen to your body and be present throughout the workout. What feels like a stretch? What feels like a strength challenge? What feels like it gets your heart and lungs pumping? Does a movement feel not quite comfortable or cause pain?


Pick an option that fits what your inside body feels like that day and time. Framework with flexibility, remember? Take 5 quiet minutes prior to selecting your video to really tune into what feels. Work to suspend what you think you “should” do or what someone else told you to do.


Think through what kind of time you can set aside and what would balance out your movement from the days prior to the days ahead.


Finally, start to develop a sense of curiosity and playfulness with your movement time. What feels and where? Does your right leg feel different then your left? How about your hands, where do you notice the pressure?


Think about how to develop a child like sense of curiosity with movement. Pick something that you might not normally do. Challenge yourself to do something because you want to not because you think you “should” and get in touch with your intuition. Let us know how it goes!

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: Exercise Intensity and Stress

February 11, 2021

by Salvere Health and Fitness


How do you measure and define exercise intensity for yourself? What parameters do you use? How do you decide what intensity level you plan to use when moving your body that day? In some of our previous blogs, we discussed HIIT training and some parameters for that type of workout. Here we wanted to look a little deeper into intensity of exercise and how to balance with life stress.


Exercise provides a great environment for stress and endorphin release. Exercise also creates a stress on your body. Now the big question, how do you balance these two? Make a list of all the possibilities you utilize in your movement plan. Look at the various intensity levels with each. Categorize intensity using duration of workout as well as an increased heart rate.


Think about what else is going on in your life and the world around you. Sleep matters, any sickness as well as general fatigue. Experience matters when it comes to high intensity training for safety, reducing chance of injury and when to utilize it throughout your movement plan.

Remember you hold more answers then you probably think. Take the time to listen to your body and your mind. Pay attention to how you feel after certain workouts. Investigate how you feel before you start your dedicated movement time for that day. Take action from there.


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: The Gift of Grace and Kindness

January 31, 2021

by Salvere Health and Fitness
Grace — acceptance, forgiveness, love … How frequently do you give this to yourself? Kindness – friendly, generous, considerate … How frequently do you treat yourself with kindness?


You know those moments you beat yourself up for not doing something? Or even doing something you feel you “should” not have done? Or not knowing something? Or being frustrated because it feels like you “should have” known better?


Take time to recognize your accomplishments, give yourself time and space to simply be and create that awareness of things you appreciate about you!


These two gifts often feel easier to give to others. Think about how when and what makes you give them to someone else. How can you translate that into practice doing it for yourself?


Let this year be the year you practice grace and kindness for yourself!

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 Between All and None?

January 7, 2021

by Salvere Health and Fitness


No sugar, no alcohol, no carbohydrates, running every day, working out 7 days a week … Even with many saying no to resolutions, January often brings some of these changes and statements. With eating comes eliminating foods (none) and with fitness comes planning to implement everything at once (all). What drives these goals?


When it comes to fitness and movement, what happens when knee pain or back stiffness shows up on a planned long run day? Do you do it anyway? What stops you? How about an unexpected meeting gets scheduled or a child turns up not feeling well? Or the refrigerator breaks? What then happens with the plan for eliminating foods?


Have you ever set a plan that includes creating balance? If so, how did it go? How do we begin to shift and spend more time between the two all or none? How do we shift to planning with flexibility? A framework of sorts, instead of wavering between the all or none.


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: The Box of “Shoulds”

December 7, 2020

by Salvere Health and Fitness

In reflecting over conversations with different people sharing stories and experiences, how many times do we do something because someone told us we “should”? Can you think of something you did feeling like you should but something about it just did not seem right?

It seems like it exists in many areas of life so I wanted to focus on the health “should” box. Where might these things appear? Maybe it showed up by exercising through an injury. Maybe it’s eating something you don’t like. Maybe its avoiding movement because you feel low on energy. Maybe it’s not eating enough? In looking at fitness and health, it feels like it would take a much longer blog to get in everything but here’s the start to a list!


The box of “should” …

  • Lose weight
  • Eliminate carbs
  • Exercise harder
  • Run
  • Eat breakfast
  • Workout longer
  • Not eat after a certain time at night
  • Exercise first thing in the morning
  • Fit a certain size
  • Clean the dinner plate

How do we peal away the “should” feelings and get to a place where listening to our internal voice begins to take over. Intuition matters. Different things work for different people. How can we begin to support each journey, both within ourselves and with others, as a unique experience?

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: Freshmen — What they Actually Gain

September 12, 2020

by Salvere Health and Fitness

Please, as our developing young adults start their first year of college or some other path after high school, lets challenge ourselves not to talk about gaining weight. As I thought about this time in life, what do we really gain when we leave those high school years behind?

I started a list here, what can you add?


1.    Learning time management

2.    Independence

3.    Navigating peer relationships

4.    A different feeling for home

5.    Money management

6.    A new culture

7.    A sense of self reliance

8.    New opportunities to experience things

9.    Learning to balance play and responsibility

10.  Building relationships

11.  Conflict resolution

12.  Seeking help

13.  Working with others

14.  Freedom

15.  Appreciation


How do we continue to encourage our youth to find their own way to love learning? To be curious and brave enough to say, “I don’t know” … And how can we let those be lessons to us as adults too? Finding the love to learn and encourage curiosity!

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: Virtual World “Stretch” #1

June 27, 2020
So back to this virtual world set up many of us find ourselves navigating. Think through your set up and how you sit and/or stand. How does your body spend most of your work and/or school hours? Do you notice anything in particular feels tight/stiff or achy?
Our first in this series of stretches/movements we encourage taking time 2-3x throughout your day to simply lay flat on your back for at least 5 minutes. Use a timer or alarm for this and place your phone away from you. This position allows your spine to take a rest from gravity without any pushing or pulling at anything. Plus, this allows time to also give your brain time to process things and take a few deep breaths.
lying with knees bent
For the positioning, find a comfortable place to lay flat on your back. If it feels uncomfortable, feel free to place a small pillow under your head. Start with your knees bent and feet flat on the floor or your legs up on a couch or chair so your knees and hips are bent at about 90 degrees.
For the breathing, from your lying position, take time to focus on your breath. Place one hand on your belly and one on your chest. Take a deep breath in through your nose. Work to get your breath to touch the deep part of your lungs near the hand on your belly. Exhale through your mouth. Do this 10-20 times as it may make you feel slightly lightheaded if this practice is new for you.
If you feel comfortable with your knees bent, take a few minutes to straighten your legs and relax from there. If if feels in your lower back, try it to see if it relaxes. If not, bend your knees again and finish there.
Remember, take time to give your body the gift of some TLC — We all feel this and will make it through together! Again, please reach out if you need or experience something specific.
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: Progress-ions — The What??

September 9, 2019
by Salvere Health and Fitness
progression of trees
Finally we get to the what — Digging into the details of what progressions look like and specific examples of putting them into action. Remember, apply the same thoughts to movement that you do to learning anything else… It’s a step by step process, some steps taking longer to learn then others. To understand progressions, we will look at two exercises in more depth, the squat and the plank.
First, the squat. How many people “can’t squat cause it hurts my _____ .”? To determine the appropriate progressions, start with when, where and for how long the hurt started. Can you pinpoint it to a specific situation, accident or did it just start? Remember, you body uses pain to indicate something is not right. Next look at squat form and alignment while doing the movement.
Lets go with squats bother your knee. If your knee falls in, we would look at maybe some isolated strength in the outside of your glutes or some tightness in the inner thigh. If squats bother the top or front of your knee, we would look at maybe tight quadricep muscles, strength in the hamstrings and/or glutes. Using these squat examples, we would build the progressions around addressing the tight and weak areas for several weeks or months then look at the squat again to see how it felt. Doing jump squats prior to addressing these issues would be an example of a progressions too advanced for what the body feels ready to attempt.
Now the plank. Do planks bother your low back? Or shoulders? Or you can’t hold it for very long? Again, first we would address the pain and form to see if we could make a few simple adjustments. If not, we move on to finding the appropriate challenge position. Starting from the elbows being elevated on a bench, then moving to the floor on elbows and knees then to toes and elbows. Once you perfect these steps, then look at moving on to something more advanced like raising an arm or leg, moving side to side or even attempting mountain climbers or burpees.
The process of building movement based on progressions takes time and patience, just like learning any other new skill. Where can you look into your exercise program and build in opportunities for progressions with your exercises? How can you apply the perspective of learning with movements? Patience and practice!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Half Way Thru…

July 22, 2019
halfway-through-the-year-whats-your-biggest-lesson-learned-and-23089610.png
So 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 when the year. Think through what’s happened, different things you experienced, things you didn’t plan for, any changes in your life and things you accomplished so far.
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 up-to-date, what intentions, goals, ideas do you see yourself accomplishing in the second half time the year? We would love to hear so message us back!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: What If We Thought of …

May 8, 2019
life is like a book
… Our lives like we do books. Think about it – While reading a book, each page brings an opportunity to learn something new, the possibility for an adventure, to meet someone different, to see more of the world. Each page builds on the story, adds something to the details. Pages sometimes focus on smaller details and sometimes bring something bigger. When I read a book, I love to feel the excitement of what’s next and look forward to the journey.
Working with people on their very personal fitness journey for many years, it seems, with certain things (especially moving our bodies) we forget about the excitement of learning something new and instead avoid it or become frustrated.
We forget about the benefits of practice and instead feel like we need to be an immediate expert.
We forget that when things seem to be going askew, go to the basics and spend some time focusing on those instead feel like we failed because we “went backwards”.
We forget to find ways to enjoy the journey, instead we rush to the finish line.
How can we find that excitement in learning something new, that joy in building through step by step progress and appreciate the importance of the basics?
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.