Archive for the ‘Mind’ Category

Salvere Blog: Hey Women — You’re Stronger then You Think

September 6, 2017

by Salvere Health And Fitness

So often, I start a new female client and one of my first questions, “Do you lift weights?” I don’t have enough fingers and toes to count how many times the answer sounds something like, “Well, yes, I use 3 and 5lbs.”

Think about this, how much does your purse weigh? Do you carry children or grandchildren? How much do they weigh? Or what about groceries?

Then, through training sessions, how often I hear, “I can’t do that”, “I should have done more”, “I shouldn’t have eaten that”, etc.

Mentally, women come with some pretty significant, solid strength that comes with little credit. Carrying children, birthing children and recovering from birthing children – That’s some real big stuff, not just physically, but mentally too!!

So, for all you women out there, recognize and give yourself for all the strength you carry.

For any men reading this, find a woman and complement her on her strength – and about nothing that is external (so this means not about looks, her hair, etc.). Think about what you know about her inner strength and accomplishments, tell her!

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.
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Salvere Blog: Frustrated and Confused About Dieting and Exercise

August 30, 2017

by Salvere Health And Fitness

Do you feel frustrated with what to do and/or follow with your fitness? Are you confused by the numerous diet books, suggestions, articles, TV shows, documentaries, stories, etc?

One suggestion, stop reading and watching and start listening. Think, what new information will I learn from this? Does it even matter once you ask yourself what am I willing to actually change in my own life? What will I gain from this information?

Listen to your body, listen to how you feel after eating something. Listen to how you sleep after you exercise, listen to how you feel after a walk. How about after you do some stretching and movement? Does your back feel better? Your legs?

Does your arthritis flare up after a day of eating sweets and/or lots of processed foods? Try not eating them and see if it changes? Maybe it does, maybe it doesn’t.

Do you feel bloated after eating salty foods such as stir fry or fried chicken?

Start paying attention to your own world and then you know what to expect.

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:

August 22, 2017

by Salvere Health And Fitness

Spending time in various “spaces”, challenged me to think about community, how we define it and what makes it important. Taking time to reflect, I thought of how many different places we all become part of a community — where we live, family, friends, work, school, sports teams, volunteering, running/biking and such, church, clubs, etc.

As I thought through my own experiences of community, I realized all the amazing opportunities we have to challenge perspective and learn things from others experiences and stories.

— Through volunteering in the city, I learned that dirt bikes riding city streets is not just a bunch of people trying to cause trouble … I learned this was one time where various neighborhoods actually came together. This could be used as an opportunity to either build on that to work together in other areas or be upset because it “seems” like trouble.

— Through my career, I learned that everyone has a story and the tremendous power and value in taking time to listen. The more we share, the more we want to share and it builds trust in each other. Honest, caring space allows all of us to grow and heal.

— From friends, I learned that people genuinely want to help and there’s great power in doing things together.

— In family, I learned that things aren’t always what they seem and the value in working through the tough stuff, that’s where relationships really become stronger.

— By riding around different cities both by car and bike, street artists possess an amazing amount of talent. This can be viewed as destructive or add to the beauty of a city. I choose to find the beauty and uniqueness in each piece.

— With running and biking, I learned that through physical activity I could build some of the best, most honest and supportive relationships. It extends far beyond winning or losing or looking “better”.

What and where do you see community impacting your own life??
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: Perfect … Is it Possible?

August 8, 2017

by Salvere Health And Fitness

In continuing to think about words, what they really mean and how we use them, this blog looks into the usage of “perfect”. We’ve already discussed can’t, trying, should, etc. How often do we use the word perfect and when and what context – For starters, let’s look up the exact definition.


Perfect (adjective): having all the required or desirable elements, qualities or characteristics; as good as it is possible to be
Perfect (verb): to make completely free from faults or defects, or as close to such a condition as possible.

After reading these, I thought about how much we expect from ourselves, others, actions, situations and things. Perfect squat, perfect mate, perfect family, perfect job, perfect vacation, etc.

Pam (one of our other Salvere trainers) and I got into chatting about the importance of words so I brought up this blog post and, her response was – “It’s and imperfect definition.” I thought, that’s interesting – The definition of perfect is imperfect.

Maybe, we’re all perfectly who we are supposed to be — And, maybe, just maybe, we can investigate when we use this word and if it indeed impacts our feelings towards something or someone.

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: Weight Loss vs Healthy Living

July 25, 2017

by Salvere Health And Fitness

You might be asking yourself why weight loss vs healthy living not weight loss is healthy living. Weight loss or “skinny” does not automatically mean healthy. Lets think about a few things with regard to weight loss.

How many of you have ever lost weight and then gained it back? Or felt like you went out and ate one meal then gained 2lbs over night? Can this really happen?

How many of you “scold yourself” because you made “bad” choices with one of your meals or missed a workout? How many of you know someone who, in an effort to decrease their risk of diabetes switch to using artificial sweetener? How many of you know someone who lost weight by either not eating or eating little or choosing mostly unhealthy foods?

How many of you know someone who is “skinny” but still has heart problems or some other health issue? How many of you know someone who exercises through an injury only to make it worse?

Now, I want to challenge you to define your own healthy WITHOUT using weight, external appearance or how your clothes fit. Think both mentally and physically — more energy, better sleep, more awareness, increased mood, decreasing blood pressure, etc.
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: Adventuring and Wandering

May 23, 2017

by Salvere Health and Fitness

As long as I can remember I enjoyed a good adventure. Whether it be a random day trip to the beach with a friend or a kayak paddle at sunrise through the tall ships. Or even wandering the city from my house, taking a different street or a different park. Even going without a plan or destination!

I’m currently off experiencing another spot in our world and it reminded me of how much taking time to step away from my daily routine makes a difference. One of my most favorite things about adventures is meeting new, random people as well as seeing culture in different cities.

When is the last time you adventured? What do you love about it? Near or far, share your adventure with 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: Do It Out of Love

May 11, 2017
by Salvere Health and Fitness
Thinking and processing the different ways and reasons why someone takes action or changes something.

Often I see people start exercising or eating healthier because of a hate or dislike for their bodies. I hear them talk about miserable previous experiences or how much they hate to workout or go to the gym or how much they hate salads or feel like they are deprived when they eat healthy or feel like they are bad because of certain choices.

An alternative thought process would be doing things because we love and appreciate what our bodies can do and opportunities when our health changes. And creating space for freedom to do and eat the things we enjoy while balancing it with the rest of life.

What would that feel like? How hard would that be to shift that thought process from doing things cause we “have” to vs doing things because we “want” to and “CAN”? What motivates or does not motivate 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: Fear of Being Judged

May 3, 2017

by Salvere Health And Fitness

Last Friday I happened to be home during the Ellen talk show hour and learned that it had been 20 years since her coming out episode of her sitcom. With curiosity, I tuned in to see what she had to say.
This led to some great introspection after hearing that Ellen had a bomb threat that temporarily shut down filming and Oprah received hundreds of hateful calls, including ones telling her to go back to Africa.
I got to thinking… How many times do you avoid talking about something because of a fear of someone passing judgement? Could be because of who you’re dating or because of a struggle with your weight or even something at work or school you don’t understand…

What does it feel like when you hesitate to share something personal but in the end you do? And the person you share it with accepts and takes the time to understand or ask questions? How does it feel when someone trusts you and shares something difficult and personal?

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 Little Things

April 25, 2017
by Salvere Health And Fitness

We talk about the little things when it comes to various areas of life like relationships, education, friendships and careers. Then life happens, we get busy, focused on our careers, responsibilities, family and the busy-ness of things.

Sometimes its easy to do little things and see the impact. Other times it’s hard to recognize them as a significant accumulation of things and actions. Sometimes the little things seem insignificant. Getting wrapped up in life, we forget to look back and see how they added up and contributed to something bigger.

Think about this, a simple email, text or letter telling someone hello and that they matter, adding one fruit serving to your day, walking for 10 minutes each day, sending someone flowers or a plant, making a coffee date with a a friend, drinking one extra glass of water … how do they feel when you them for yourself or when someone else does them for you??

Our challenge to you, do something little for yourself or someone else each day this week!  See how it feels…..
 

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: Words Matter

April 18, 2017
by Salvere Health and Fitness
How we talk to others as well as ourselves really matters to how something feels. This month, in our blog, I wanted to take time to share a few examples that seem to come up frequently. Feel free to say each one out loud and pay attention to how it feels different.
Should vs Want
Can’t vs Can
You vs I
They vs Us, We or Me

Try vs Going to

— I “should” go walk around the neighborhood vs I “want” to go walk the neighborhood.        I walked for 15 minutes at lunch, but, I know, I “should” have done more vs I walked for 15 minutes at lunch because I “wanted” to feel the fresh air and take a break from my desk, it felt so good.

— I “can’t” lift more then 3lbs vs I “want” to be stronger, what can I do? I “can’t” take a break vs I “want” to clear my head so I will step away for a few minutes.

— “You” would be so proud of me vs “I” am so proud of myself, I’ve never done that before.  “You” made me mad vs “I” felt very upset when you said that.

— “They” need to do something about this neighborhood vs “We” can go out on Saturday and do some clean up ourselves.  This one can be applied in many places — I found that also instead of using the word “they” defining the “they” helps to clarify.

— I’m going to “try” and make it on Saturday vs I’m “going to” be there Saturday.    I’m “trying” to eat healthy vs I’m eating healthier by adding one fruit each day.

See where you can shift both your internal and external dialog — Let us know where you notice a difference!!!


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.