Archive for the ‘Mind’ Category

Salvere Blog: Cheating and Girl PushUps

June 25, 2018
by Salvere Health and Fitness
Continuing the journey of investigating how we say things and what we reference with regard to moving our bodies. Through many years of training sessions, I hear how often the choice of words impacts how a client feels about their ability to do something or their expectation of what they “should” be able to do. The words cheating and “girl” pushups (or some other reference to the “girl kind”) find their way into our fitness vocabulary quite often.
Okay, so cheating. When you hear the word cheating what’s the first thing that comes to mind? Looking up the definition of cheating it’s something dishonest or unfair and normally done intentionally. When I hear it during workout sessions it’s usually with regard to something form related. What if instead of saying “oh was I cheating?” or even “I was cheating.” We say something along the lines of “oh I wasn’t using full range of motion” or “wow, I learned something new I didn’t know that was what it was supposed to feel like.”
What about acknowledging the challenge with movement and learning something new? Like other things, remember the practice piece. As your teacher, we can help you understand the weeks and months it takes to get a challenging movement to feel comfortable. With certain movements, it takes time for your body to unlearn sitting posture or something else in order to change the form.
And now moving into the girl push-ups comment. I’ll even extend this to saying run like a girl or throw like a girl. And you hear these terms do you think it’s a positive statement or a compliment? Historically this statement does not imply something complimentary. How about instead of using the term girl push-up we call them modified? How about being proud of whatever version challenges you?
The more time I spend with clients, the more I learn how much what we say to ourselves (either in our heads or outloud) makes a difference. I see many people start an exercise program and feel bad because they can’t do something without thinking about the fact that they never did that particular thing before. Instead of minimizing or diminishing based on what we “can’t do” or feel like we “should” be able to do, how can we change these conversations? How as professionals in the industry can we help change this?”
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 Your “Extra”?

June 4, 2018
by Salvere Health and Fitness
When you think of the extras or bonuses from exercise what comes to mind first? When you think of the one or two main reasons you want to exercise what comes to mind?

Did you think of better sleep, stress reduction or health as a bonus and weight loss or external appearance as the main reason? Or something that was the opposite? Weight loss a “bonus” and the other things as your main “why”.

It got me wondering how many people see external appearance as a main reason to work out and all the other things as extras or a bonus. I’ve actually overheard people say, “but why do you go to the gym, you don’t need to lose weight.”

Expanding on that, what if we switched our thought process to focusing on the many reasons and benefits of moving our bodies that have nothing to do with our outsides? How would it change our perspective towards exercise, fitness and movement? How would it change our conversations with each other? How would it change our internal dialogue about ourselves?
Thoughts?
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: 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: As Soon As Things Settle Down, I Will…

February 12, 2018
by Salvere Health and Fitness
Do you find yourself saying, “as soon as things slow down, I’ll get back into my routine.” Or “I’m adjusting to a new schedule, so I’ll start when things settle in.” Or some version of these?

Do we really settle into a schedule that never changes? For all of you living in the DC/Maryland area, you better answer that a BIG “NO we don’t” with all the ice and strange funky weather we experienced this winter.

How often does your regular schedule get thrown off by weather, traffic, an unexpected meeting, a sick child or pet, waking up with a headache, car trouble, vacation, visits from friends, events at school or work, a delay coming home from a trip, an injury or reoccurring pain?

What if instead of waiting for that “regular” to happen, we adjusted our mindset to know that each day brings something new and different be it big or little? If we developed the idea that things always change, and we created an openness to adjusting to what the day brings?

I hear these things all the time impacting clients workout sessions as it’s usually the first things to get deleted from the schedule. Is there a way to combine activities?? A visit with a friend and a walk or workout?? Some outside time at lunch if you know it’s going to be a crazy evening? Remember, you’re important so give yourself the gift of health!

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: What Happens After?

January 15, 2018
by Salvere Health and Fitness

 

Looking at all the “things” out there – 21 Day “Fix”, Whole30, Detox or Cleanse program, etc. what do they “fix” or what do we hope to accomplish in 30 days? What does a 6 week body transformation workout program consist of? We walk into these plans with the mentality on the set time periods and/or time frames. Repeatedly, I hear people say, “I’m going to do this to reset”. Or “I’m going to do this get a fresh start”.

your journey
And then there’s no discussion or thought for the “after”. And no extensive thought as to “why”. Why do these programs appeal to you? How many times have you done that cleanse or detox or fix? Do you even like or enjoy these plans?

How can you develop into the healthiest you without going on a plan? By doing something you enjoy and finding ways to find peace with who you are and where you are, 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: Wait, Wait … Resolutions?

December 28, 2017

by Salvere Health And Fitness

 

Don’t make or poo poo those resolutions quite yet — based on my highly sophisticated research study (of about 17 people), New Year’s resolutions seem to be a thing of the past. Even if you fall into the category of not making resolutions, the end of a year and beginning of a new one provide a time for reflection, both on past and looking ahead.

This year, we challenge you to reflect on 2017 and think through all the things. What moments make you proud? What moments felt tough and provided you the opportunity to learn something new? What moments can your remember where you knew you mattered?

Think ahead to 2018, what would bring you joy? Where can you challenge yourself to step out of your comfort zone? What keeps you in that space?

So, before you give up on the whole resolution thing, think about changing what the new year means. Maybe reflect on bigger things like what you want your days and months to look like, to feel like when you reflect back next 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: What if Scales Didn’t Exist

November 28, 2017

by Salvere Health And Fitness

Way back in history, people used the original scales to weight objects out of a necessity IMG_20171121_110536339for various parts of life such as merchants for accuracy in selling their goods. As the scale developed over the past thousands of years, it certainly advanced in technology and accuracy. Today, the scale is used many places and became part of pretty much every household.

With specific conversation surrounding using the scale to weight yourself, what if the scale did not exist? How would it change your relationship with food and what you eat? Would you pay more attention to how you feel instead of what made the scale move? Or would you be kinder to yourself?

IMG_20171126_134844724What about your exercise? What would you do to move your body if your weight had nothing to do with defining “your success”? Are you someone who goes through phases with exercise? Would it change your consistency? Would you pay more attention to your surroundings? Would you pay more attention to the other benefits of moving?

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.