Archive for the ‘Fitness’ Category

Salvere Blog: What is HIIT and Is It For Me?

December 16, 2020

by Salvere Health and Fitness

In our continued conversations on diving in a little deeper to what these different types of workouts mean, this blog focuses on the HIIT workout. We wanted to expand on this style a little bit as it’s often misundersood and overused. One thing we often leave out of our fitness discussions comes with intensity and how to use it in a healthy manner. When life feels stressful, a high intensity workout often can actually add to that stress when it comes to your internal health.


What is HIIT? – HIIT stands for High Intensity Interval Training. It is a workout done in various intervals of high intensity exercise alternating with active or passive recovery time. A true high intensity interval cannot be sustained for very long. This label often gets misused to include any higher intensity workout or circuit training.


How long do the workouts last? – Typically a HIIT workout lasts 30ish minutes maybe a little longer including warm up and cool down time. Anything much longer might be higher in intensity but does not fall under the HIIT label.


How often? – Perform this style of workout only a couple times a week at most as it stresses the body and requires a bit of recovery time.


Why do HIIT? – What does this type of workout provide the body? Most people say they want to do this for weight loss yet that would not be the most important reason to include HIIT in your regular movement routine. HIIT workouts do improve cardiac functional capacity, improve insulin sensitivity as well as other benefits to overall health.


Knowing when to use different workout styles really matters to overall healthy living. Listen to your body and it will tell you what kind of movement to do that day. Ask yourself, what does my body need and how does my body feel, inside. Remember, movement lasts a lifetime!


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: Virtual Workouts — How Do I Choose?

November 9, 2020

by Salvere Health and Fitness


As we all continue to navigate finding ways to stay active, respect Covid safety precautions, a changing work schedule and the rest of life, exercise options continue to ebb and flow too. Entering winter may also bring more of you looking for options to move indoors. The world of exercise videos and online workouts provide great variety and ideas for keeping moving.  

With so many options, how do you know what might be the best choice for you? This blog will help you navigate through becoming more intentional with your selection. Prior to anything, think about posture, accidents, injuries, surgeries, genetics and prior experience. In general, movement integrity, safety and appropriateness determine intensity. A few questions for you to answer:  

What am I hoping to accomplish?

Why am I doing each specific exercise?

How does each movement feel?

How much time have I spent practicing form?

How does my body feel during and after? Next day?  

Does the workout help you feel more energetic or less? Does something hurt? Does something feel great? Once you start to be more aware through movements, make adjustments based on what your body tells you.


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: Curiosity – Where Should I Feel This?

October 5, 2020

by Salvere Health and Fitness

With a specific focus on exercise and movement, how does it feel? When you do your workouts, do you spend time in awareness of how and where the movement “feels”? Often during our movement sessions, I get asked “where should I feel this”. As tempting as it might be to answer by pointing to a specific muscle or area on the body, there’s rarely one place an exercise “feels”.


Lets take some time to peal away a few layers. First, we need to expand on “where an exercise should feel”. Using the squat as an example, sure it works your leg muscles. What about your feet? How do your feet feel the squat? And your back, upper and lower. Do you ever focus on how your upper back works through a squat? Could your lower back feeling something be an indicator of needing a form tweak or realignment or maybe an old injury? Does one side feel differently then the other?


Now to become curious ——–


When you navigate through your next few workouts, take some time to be mentally present with where your body “feels” each movement. Slow down, pause at the bottom, pause at the top and take more time through each part. Shift left, shift right, move the weight slightly different. Send us a message to let us know what you discover!


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!!

August 9, 2020

by Salvere Health and Fitness

Keeping things moving, this blog we will continue with the hips. The hips become impacted greatly with sitting, especially if sitting cross legged. If you experience any pain or had any surgery or injury, follow your personal recommendations.

Start by paying attention to how you sit. Do you cross one leg over the other? Do you notice you sit more on one side then the other? Do you sit with your knees touching but your feet apart? Do you wear a wallet in your back pocket? Do your feet sit flat on the floor? Email us if you want help with specifics and we can work to include it in our series.

The hips really connect your upper body and lower body so paying attention to how they function matters. This week we will address one possible stretch, out of many! You might see it called the figure 4 stretch or a cross leg hip stretch. You can do this seated in your chair or lying on the floor.

Basically, with this stretch you cross one leg/ankle over the knee/thigh of the other leg. The key on this stretch come with not pushing the leg too aggressively and watch how your hips might shift off center if you have tight muscles.

Try this one seated and sit up straight, with your spine neutral. Bend your knee and cross your right leg at the ankle over your left so your right leg is parallel to the floor. Pay attention to how you sit as you go thru the stretch. Do you lean more onto one side? Do you round your shoulders? Focus on keeping them both centered and neutral.

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: Virtual World Stretch #3 — Doin’ The Twist

July 14, 2020
by Salvere Health and Fitness
Before we move on to stretch #3, did you get a chance to try out any of the others? How’d they feel? Do you find it helps “undo” a little of your computer time posture? Email us if you feel something specific and we can work to include it in our series.
img_seated_spine_stretch2This week, lets address the muscles surrounding your torso, lower back and sides of your trunk. Do you find yourself stiff after sitting for a while? Do you get periodic lower back pain? The muscles surrounding the ribs, spine, shoulders and hips feel unhappy after a day of sitting. Remember the spine is meant to move in all different ways and sometimes keeping it in one position for extended periods of time create tension and stiffness. These next few blogs will focus on a few different exercises to address these areas.
The stretch this week works on trunk or torso rotation. You can perform this seated right in your office chair or seated on the floor.
— from your chair, sit up off the seat back with your knees bent at 90 degrees and feet flat on the floor
— from the floor, sit with your legs straight out in front of you and take your left leg, bend the knee and cross it over your right straight leg
— for both positions, keep your head and chest up and spine neutralmaxresdefault
— be careful not to drop your chin towards your chest
— seated in your chair, keep your knees facing forward and rotate your chest and shoulders towards the right, using your legs as leverage to twist. Hold for 60+ seconds.
— seated on the floor, rotate your torso towards the left leg twisting your spine and using your left leg as leverage. Hold for 60 or more seconds then switch.
Hold your positions for at least 60 seconds, maybe even longer. Your spine and torso will thank you!! When you get into the positions, take time to breathe. Sometimes breathing will feel challenging when stretching the torso. Back off the stretch a little bit and take a few breaths and try to move back into a deeper stretch.
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 #2 — Opening Up

July 4, 2020
by Salvere Health and Fitness
How did it go over the last week? Did you get some time to step away from your computer for a few minutes to give your spine some chill time? I know I definitely had to step away and change my positioning more frequently.
This week, lets address the muscles impacted by that “hunched over the computer” posture. Do you find yourself rounding your shoulders or holding your head forward to look at the computer? To address this from a movement perspective, we need to think about opening up the chest/front of the body muscles while also strengthening the muscles in the back surrounding the shoulder blades. For this blog, we will discuss the opening up piece.
door chest stretch
Find a doorway that you can step through a foot or two (not the basement where the stairs greet you as you open the door!). You will use the door frame to support your arms while you step through the door to stretch your chest.
— stand in the middle of the door way
— place your forearms flat on each side of the door frame with your elbows bent at 90 degrees
— keeping your head and chest up, step through the doorway until you feel a stretch across the chest (you may even feel your shoulder blades squeeze together
— hold this position for at least 30 seconds, practicing your breathing from last blog
— to stretch different parts of chest, move your elbows up the door frame a few inches and down a few inches, hold each position as in first stretch
This takes only a few minutes of your day and can be the best give you give your neck and back all day long!!! Take time for yourself frequently throughout the day to rejuvenate your musculoskeletal system.
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: Our Virtual World, A Blessing and A Curse

July 1, 2020
by Salvere Health and Fitness
breathe quotesHow many of you spent more time in front of your computer over the last 3 months then you can last remember? Amazing how much going different places or being in an office provides us with opportunities throughout the day to get up and shift our bodies. I hear from many people about how much they didn’t realize they moved throughout the day until the Covid 19 stay at home settled in.
In our next series of blogs, we will break down some specific stretches and movements you can do for that stiff neck, back, legs and hips. First, we want to give you some generic tips to go against the posture created from using Zoom, Google, WebX and any of the other virtual platforms.
By the nature of being “live” virtually, sitting position often gets thrown off a little. Some set ups cause a bit of constant looking down, others sitting in a slightly twisted, leaning or rotated position and some other non optimal positioning. First, see if you can adjust your set up or even find two different options so you can change things up.
In general, our bodies don’t want to be sitting so set reminders to get up at least 1-2x before lunch and same after. If you can move some things to phone calls to give yourself the opportunity to at least stand up or sit differently to relieve some neck/shoulder tension. Take time to straighten your legs and so some light rotation for your torso muscles. Remember to pause and take a few minutes to focus on deep breathing.
It feels as though the last few weeks I see and hear more impacts of the hours at home on the computer. The virtual platforms provide us a great way to stay connected so lets see how we can navigate through the physical impact a little better too! If you experience something specific, please reach out to us!
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: Back to Basics – Building Your Foundation

April 25, 2020
barefoot on sandIf you wanted to build a house, after the plans and layout decisions, where would you start? With the actual building, the first step begins by laying the foundation. What if the builder used inappropriate material? Or made it uneven or unstable? Or left cracks? At first, things might be okay, for a while. Then you may notice the wall cracks or leaks in the basement, or the floor starts to look uneven.
Okay, now think about our wonderful human bodies. When we look at building something that will last over a long period of time, do we start with the foundation? The foundation of our bodies can be found at our feet. Our feet literally keep us grounded, help us move from here to there, provide cushion and absorb shock every time we take a step.
Using our house analogy, how can we make sure to invest time and resources into building a solid foundation, our feet. To keep this focused on movement, we will put the discussion surrounding shoes off for another conversation. Let’s talk foot fitness …
When’s the last time you walked around barefoot for a significant period of time? Remember as a kid wanting to be barefoot every chance you got?
When’s the last time (not due to injury) you took time to self-massage, roll or stretch your feet?
What better time then now to start to pay more attention to your feet. Take some time to walk around the house with no shoes or slippers or anything on your feet. When you walk, do you push off your toes? Especially the first big toe? Do you roll through the ball of your foot? Do both feet feel the same?
After spending some time without shoes on, take time to roll the bottom of your foot on a golf ball, water bottle or anything else you can find around your house that would work. Apply some pressure. What do you feel? Do you experience more sensation in different spots? Curl your toes as much as you can, like really squeeze them. Then pull your toes back as far as you can. Point and flex your feet, roll them in circles clockwise and counterclockwise. See how all this feels and what feels natural and what feels awkward.
How can you give your feet more attention to make them stronger and function a little better as your foundation? Happy barefoot-ing!!
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.