Archive for the ‘Mind’ Category

Salvere Blog: The In Between

February 3, 2020
by Salvere Health and Fitness
Think of something that might be all or none, good or bad and right or wrong. With our weight loss obsessed culture, we often talk about actions that come with this all or none feel. What about the time between, in the middle of this or that?
infinity dots spaceLet’s look at a few. Eating something “bad” equates to “falling off the wagon”. Think about sugar, white flour and carbohydrates. At some point, any or all of these became “the enemy” and to be avoided. Don’t eat sugar or, if you do, it will be addicting. How many times over the past several decades has some expert told us to eliminate carbohydrates? How do we start talking more about what happens between NO sugar and being “addicted”?
Now on to exercise. Think back to recommendations over the years. Do 60-90 minutes of exercise daily. Do high intensity to get your heart rate up. Stretch, don’t stretch. What about the days you feel tired or the calendar looks a little full of work, family and friends that day? I hear all the time that I just walked, or I just did 20 minutes so it doesn’t really count. What about that week that’s unusually crazy with things and exercise gets missed?
Maybe instead of thinking it’s all one way or the other, we can start to refrain our thoughts to spend time in the middle, in between this end and that end?
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: Take Time To Reflect, 20 Year Reflections

January 20, 2020
by Salvere Health and Fitness
reflectionsOne of the learnings that I use frequently throughout the past 20 years — Taking time to reflect, especially before making big decisions.
January for many means time for resolutions – Even for some who say they don’t set them, tend to make various changes for January. For as long as I can remember, this time of year came with new promises to diet and/or exercise more, maybe lose weight and other various health “promises”. How many of you still do resolutions? What specific things worked well for you?
One thing to think about with setting food and/or exercise goals, when you look at nature during this time of year, especially in colder areas of the country, it really becomes a time to almost hibernate and spend time resting. January would be the time to do more lower intensity movements like yoga, tai chi, meditation, stretching and hiking. Winter foods even feel heavier for a reason so not the time of year to eat less or eat lighter foods typically found during summer months.
What if, instead of resolutions, we took that time for reflections? Reflecting on the previous year – What went great, what unexpected things happened, what did you accomplish, what did not go as you thought it might, what struggles did you experience, what was your favorite experience, what do you look forward to in the coming year..?
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: Be Willing to Change Direction, 20 Year Reflections

December 23, 2019
Through 20 years in business, I experienced 911 within 2 years of starting; then the economy downturn right after I opened the studio; then a lawsuit for copyright infringement from a company in Ohio shortly after that while simultaneously opening a non profit; then moving locations and, finally, working thru the process of multiple lease renewals.
sign direction
How many times do you remember experiencing something that didn’t quite make your original plan? Reflecting, during each one of these major situations I remember immediately thinking “forget this” as I didn’t know what to do.
As I stepped back, I realized that taking some time and processing the circumstances provided perspective on various directions to take things. Often, these unplanned events sent from the universe actually created new opportunities.
Whether business or life, we can only plan so much — how do we prepare and keep a mindset that the unexpected happens more often then we think?
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: Stay True to Yourself, 20 Year Reflections

December 21, 2019
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Stay true to yourself. Pretty sure this could be more then one blog post. At one point, long ago, I read a bit on marketing fitness from the “experts”. They would say how marketing external appearance builds clientele and grows business.
So, I tried that, received over 20 calls and zero turned into clients. After two months of this, I switched my messaging to health and longevity, received one phone call who turned into a client for years. Her first comment, “why have you not advertised there before?”.
Needless to say, I never again marketed external appearance because I believe the benefit to moving impacts our bodies in ways that don’t show on our outsides. In fact, I see things every day done in the name of “losing weight” that do way more harm then anything else. trying to be something or someone that doesn’t feel “right” makes life harder. When have you done something in life that didn’t feel true to you but went for it anyway? How did it turn out??
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: If It Ain’t Broke, Break It, 20 Year Reflections

November 25, 2019
Sounds opposite of what we learned about life, if it ain’t broke, don’t break it. With business, being prepared for change and even creating opportunities for it becomes the key to longevity.
broken pottery
Continuously breaking the process and/or looking ahead, provides opportunities to grow and learn. Also, building on the “things find you” lesson, this mindset creates space for new thoughts, ideas, concepts and experiences to find space.
Thinking about ways to some how stay focused on the future and preparing for change sometimes creates a challenge with staying focused on the present while planning and preparing for the future.
After much practice, using the opportunity, potential and guarantee that change will happen, I learned you can use planning for the future to also help appreciate the present.
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: Sometimes Things Find You, 20 Year Reflections

November 19, 2019
Early in my business, I thought I wanted to train athletes. You know that high intensity, hard, work til failure stuff. I got there, tried it out and thought, hmm, not to sure about this.
Universe Quotes
During my quest to start my own business, I connected with a trainer doing some different things in fitness. Namely, training women during and after breast cancer treatment. I never knew this existed much less thought it a fit for me.
So naturally, I said yes!! It took some time to learn from her and I eventually started working with a few of her clients. As a jock at 25 years old, my lack of life experience ended up being the beginning of something I never imagined.
My lesson from this, sometimes we stay so focused on what we “planned” to happen that we miss the universe sending something else our way. As I reflect on this, now and at various other times throughout the last 20 years, I see it over and over, in places other than business too. Can any of you think of a time this happened in your life??
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: Does “Healthy” Have A “Look”?

November 11, 2019
Often we complement a persons size or weight loss with a comment about health. Does health come in a size or certain “look”? Do we sometimes think healthy looks a certain way?
thinking
Over the years, I learned that healthy becomes a complement without finding out more about the person.
Weight loss does not necessarily mean healthy, “skinny and muscular” does not necessarily mean healthy, a larger body does not necessarily mean unhealthy and weight gain does not necessarily mean unhealthy.
How can we expand our idea of what healthy looks like?
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: Nourishment vs Dieting

October 28, 2019
by Salvere Health and Fitness
food-brings-people-together-on-many-different-levels-its-nourishment-of-the-so-403x403-nk8j10In our society we spend quite a bit of time focusing on dieting (ie. Eating less, eliminating food groups, skipping meals) to lose weight, fit a certain size and/or an arbitrary number on the scale.
How many of you think of food in terms of nourishment and what different foods provide for our bodies?
What if weight loss also comes with being malnourished? Many weight loss programs/suggestions come with the elimination of carbohydrates for example. This means decreasing the best fuel for your brain, decreasing your potential fiber intake and minimizing your options for vitamins and minerals.
What about eating that favorite food from childhood? In the same form, not “comfort food made healthier”. How does that impact your emotional experience? Sometimes nourishment means feeding your soul.
Food provides so many nutrients for our bodies to work, all day every day, to do amazing things. Outside appearance can provide a false story of what goes on inside. I know people who get labeled “healthy” because of their weight yet they lack proper nourishment. What if we spent more time talking about this and feeding our bodies appropriately?
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: Progress-ions… The Why

August 1, 2019
progression of trees.jpg
Progression and your fitness program go hand in hand. How often do you think about and utilize the steps to learning a specific exercise? How often do you go to a workout and “just do what the instructor tells you”? How often in your fitness journey do you “get bored” and stop working out?
Anyone experience knee pain, low back “issues” or trouble lifting heavy things? Do you avoid squats “because they hurt my knees”?
Imagine doing the tasks of regular every day life and not noticing you have a back or knees, being able to stand up from sitting and go about what you wanted to do without your body feeling stiff and going on vacation and not avoiding an experience because your body will hurt afterwards.
As a trainer, I frequently see progressions focusing on form get overlooked and the progressions with intensity get over used. Do you recall a time you experienced something like this during a workout? How did you feel doing an exercise that felt uncomfortable (different then a good challenge!)?
So, now why do progressions matter? Progressions help to build a long term plan for movement progress, help work through some of those aches, pains and injuries to restore you to living your life as comfortable as possible and opens up opportunities for you to experience more! Next blog, the HOW of progressions —
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.