Archive for the ‘Fitness’ Category

Salvere Blog: Success in Holding Steady

May 18, 2022

by Salvere Health and Fitness

How many times do we look at holding stead as success? This could be at your job, in your friendships, in fitness or even with your finances.

Look at corporate America — how many times does a company come forward and say they set the goal for their growth and finances to stay right where they are for the next 5 years? Who would invest in that company? Yet that would help to create stability and longevity, build an environment where employees feel less stress and allow different opportunities to better envision how to plan for the next 10, 20 and 50 years.

How would it feel to apply this to your fitness routine? Simply holding steady with your current program — not looking for every workout to improve on the last or every run to be faster than the week before. Not looking to add more days or more time to your workouts, simply holding steady. The victory in maintaining something for a period of time with consistency often gets overlooked.

What can you do to navigate yourself to appreciate the staying steady? Pick one thing new and start tomorrow then don’t change a thing about it for at least a month.

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: Mastery Takes Time

March 23, 2022

by Salvere Health and Fitness

When starting to learn a new skill or attempting something you never tried, how do you approach your process? It could be learning a new language, something arts and craft, a sport, gardening, cooking or reading books.

Do you approach it with curiosity and excitement? Or a tad scared to not know what to do? Do you map out a plan or take it as it comes?

With anything, mastery takes time. Maybe initially you feel overwhelmed. Maybe you experience rapid growth at the start of the process. Maybe even a little insecure to be in a space where you don’t know what you’re doing. Maybe a mix of all of these. Whatever it feels like to you, know it’s okay.

Mastery takes time. How can you give yourself the patience, grace and appreciation for the journey?

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: Yep, It’s Boring

September 23, 2021

by Salvere Health and Fitness

Ever felt the challenge to sticking to an exercise program because “it got boring”. As fitness professionals, we hear this frequently as to why someone stopped their regular program. Let’s take some time to peel this away as it’s got a few layers!

Rewind to a time when life presented more opportunities for movement all throughout the day. A time when the fitness profession did not even need to exist. Fast forward, fast forward to today when that movement exists but, for most, very little, we now “need” our workouts to actually move our bodies.
In a nutshell, we created an environment where instead of accumulating movement throughout the day, we now set aside time to move in a gym type environment and set parameters on what that “should” look like. Amount of cardio, strength, etc with artificial measurements of “progress” and “success”. Well, it was only a matter of time before that gets boring. Maybe not all of it but certainly some parts.

Stepping away from fitness for a moment, think about the process to learning something such as a new language, math, an instrument, or a sport. When you first start, how long do you spend on knowing the basics, building a solid foundation? Every time you add numbers, do you want to do it differently? Or kicking a soccer ball? Or speaking a new language?


Okay, now back to fitness. How often do you apply the same process to an exercise? As with any skill, there’s something to be said about spending a lot of time mastering the “basics” and then returning to them frequently. As professionals, how can we begin to teach fitness better, with this same philosophy?
Sometimes, in the name of making it “not boring”, we suggest exercises that are not appropriate. Sure, things might get repetitive, but how do we change our conversations and realize that doing same or similar movements matters?

How do we find “success” in taking time to build a solid foundation? Why do we expect something different from fitness then we do other things we learn in life? Maybe instead of “boring” it’s building a foundation? How do we find other ways such as connecting it with time spent with a group of friends or family members?

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: What Makes it Social Media Worthy?

May 4, 2021

by Salvere Health and Fitness

Oh, social media! So many pieces and parts to the impact and role of Facebook, Instagram, Twitter and the like in our society today. How do you decide what makes the cut for a social media post? What impact do other posts have on you?


Process the various pictures and messages posted regarding exercise, fitness, and nutrition. What do you usually see people post about? How do you find yourself responding both internally and publicly with a comment or “like”?

I notice that I see posts more often of a sweaty workout, a challenging run or bike ride or exercise with friends then I see someone post a picture of themselves stretching (not doing yoga) or doing mobility or balance and stability work. It also seems to be more often posts “making progress” then when struggling with something on the journey where posts become less and less.


How do we start to create more balance in what gets shared to the world? How do we start to make all the components of movement equally post worthy??


Pondering …………………


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” #4 – Hips and Hamstrings

May 1, 2021

by Salvere Health and Fitness


How’s everyone doing? What stretches and movements did you experiment with other the last few weeks? Hows your body feeling? Do a little check in each day to see how and what impacts your body. Email us if you feel something specific and we can work to include it in our series.


In this blog, we will start to investigate the hips and hamstrings. Sitting creates many different opportunities for our body to be in awkward positions. Typically the hips and knees bend in close to a 90 degree angle. This causes the hamstrings (on the back of the leg) and hip flexors (on the front of the hips) to hang out in a shortened position. Then add in crossing the legs, wearing a wallet in the back pocket or the feet not touching the floor and other alignment issues appear.


For this week, lets keep things simple. Take time every hour or two to simply stand up. Think of what a give this gives those hips and hamstrings! When you stand up, take a few minutes to swing the legs back and forth, one at a time, march in place and maybe even a few circles of the leg out to the sides. This will help to loosen the muscles and give them a chance to stretch out.

As various parts of your body start to “feel” pay attention. Give them some TLC and you will do wonders for keeping your alignment going in a positive direction.


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: Not Knowing and Learning New Things

March 2, 2021

by Salvere Health and Fitness


When presented with an opportunity to do something new – do you feel excited or overwhelmed? Does it matter the topic of the new “thing”? Do you change your expectation of yourself depending on the topic? For example, if you start an education program or read on an unfamiliar topic, do you give yourself more patience to spend learning? What about a new skill?


In fitness, we present new skills and movements fairly regularly. We demonstrate and talk about the skill then expect that’s all we need to learn how it’s done. This could be something complex like the mountain climber or something simple such as the squat. As fitness professionals, we can approach teaching a new movement in the same way we teach math or learning a foreign language.


Breaking down the squat first. Feet hip width apart, keep your head up and sit back, don’t let your knees go over your toes. Sound somewhat familiar? Sometimes the knees do actually go over the toes and sometimes we need to address alignment from sitting, crossing the legs or even wearing a wallet in the back pocket. What if somewhere feels painful? What if it’s the first time doing them?


Now, after looking at the squat, imagine all we need to learn before we attempt the mountain climber. Starting with a high plank as the first step. Once you feel comfortable with a high plank, try lifting a leg or arm. Then build into a moving your knee in towards your elbow slowly. Can you do it without dropping into your lower back? This process might take a year or more to learn. (FWIW — As a trainer, I don’t include mountain climbers in my own workouts and I’ve been exercising for decades!)


Do you look at not knowing as something exciting or overwhelming or scary or something else? Lets experiment with applying curiosity to movement and giving yourself patience and grace to take the time to let your body guide you through progressions. Learning also can be through letting go.

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: 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: Flexibility vs. Mobility

January 19, 2021

by Salvere Health and Fitness

For so long we talked about strength, cardio and flexibility as the three components of a fitness program. Strength and cardio seem to be the two pieces that “get credit” whereas flexibility (ie. Stretching) seem to get added randomly or rushed through at the end or often left out completely. What about this piece that makes it harder to do consistently?


For many years, we taught flexibility to increase range of motion, yet many people did not find it felt like stretching really amounted to anything. Let’s take a deeper look at the muscular/skeletal system in terms of range of motion. Range of motion of muscles and joints comes into play with all movement whether it be walking, dancing, running or weightlifting.


Stretching only addresses range of motion when it becomes limited. People can also experience too much range of motion. You know that person you see who can fold themselves in half? They very well may experience too much range of motion. So what’s the big deal?


Too much mobility in an area of the body can cause instability, joint and muscular issues just as not enough movement. From now on, we will make the third component of fitness mobility instead of flexibility to allow for variations in different bodies.


That nagging pain that seems to come and go, working on mobility more consistency may be the answer. Struggle with proper form with walking, running and/or certain exercises? Working on mobility may be the answer. Sitting for hours a day puts the body into a less then optimal position. In a perfect world, we want to undo the impact of sitting on a daily basis.


When planning your movement (fitness) program, include mobility work as often as the other components. Pay attention to your body and create space for flexibility within the framework for your movement plan.


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.