Salvere Blog: Oprah Winfrey

January 8, 2018

by Salvere Health and Fitness

So you probably thought, why in the world would there be a blog about Oprah on this site?

When it comes to weight loss, how many of you think, if only I had the time and/or money to hire a trainer, nutritionist, coach,etc. Well, now, here’s someone, Oprah Winfrey, with both time and money, and the “best” trainers (remember Bob Green) and chefs (Art Smith and Rosie Daley) to guide her weight loss efforts over the years.

magic book

While these professionals became famous, Oprah continued (and still continues) riding the weight loss/weight gain roller coaster. Through all this, Oprah still remained the same wonderful person. What if she stopped trying to lose weight and started living without that expectation? What if we started to see people for those beautiful, unique things that make them special instead of complementing external appearance?

Time and/or money don’t provide any sort of magic… the magic lives inside each one of us and has nothing to do with a number on the scale. Show us the magical you this 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: 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.

Salvere Blog: But It’s a “Good” Fat, Right?

November 15, 2017

by Salvere Health And Fitness

Ever say this with regard to a certain food? What does this mean, it tastes good?  It acts good?

Things that often fall into this “good fat” category — avocado, coconut, nuts, seeds, fish, etc.

But still, what does it mean? Sometimes when we label things good and bad, it changes how we feel about ourselves when we eat them– How can we can change our words and conversations? Is it even necessary to create such labels?

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: Is a Picture Really Worth 1,000 Words?

November 11, 2017

by Salvere Health And Fitness

Before and after pictures, head shots for business, pictures on dating sites, photo promoting a personal trainer/massage therapist/dietitian? We use pictures for so many things but what do they really tell?

Before and After Pictures: used often to show “progress” with exercise/fitness/”healthy eating”, but what do they show really? Someone loses weight, we complement – do we know how they accomplished it before saying something? Do we find out if they might be sick or depressed? Say they did “change” their habits, do we know they’re not struggling with an eating disorder?

kids-face-painting-

These pics show one thing, weight loss… do they really show “WHO” this person is and their character? We complement “you look so great”. What about all the rest of the picture, the hidden pieces? What about their generosity, their passion, their intelligence, their value, their internal beauty, their internal health, their abilities, their compassion, their worth, their hobbies, their supportiveness, their ???

Same with other photos – Why do we use them? What does it tell us about that persons ability to do their job, be a good partner, their knowledge about a specific craft? Do we make decisions based on these pictures? Why or why not?

Do we take the time to complement the person behind the picture, long before any weight loss or change in external appearance? As adults, why don’t we show off pictures of ourselves that show more?

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: Checking Off the Box

November 1, 2017

by Salvere Health And Fitness

When you do an exercise or a workout, does it feel like a task, a box to check off?

How different would it feel if you paid attention to your breath, to the movements, to the muscles you’re actually working? What does it feel like to be aware of your surroundings? Are you with a friend? How does it feel to be present with them?

Next workout, see how it feels to be fully present and focused. Pay attention to each muscle group, how they move and what it feels like to use them. If you’re outside, focus on your surroundings.


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.

In health,
Your “Live Healthy” Team

Salvere Blog: Kale, Really?

October 28, 2017

by Salvere Health And Fitness

Okay, kale, the super food. Do you really pack that much nutrition into a serving? Or is this another one of those nutrition fads?

First thing, if you feel like the thought of eating kale makes you gag, you can stop reading here – It’s apparently not super for you. But, seriously, kale comes in high on the nutrient content scale. However, if you don’t like it and tried it in several different forms (egg casserole, soup, smoothies, sautéed, salad, etc.), it’s okay.

In case you wondered, this breakdown details Kale’s potential:

Kale-recipe-facts

The same goes for any other food claiming to be miraculous. Remember Acai berries, Goji berries and chia seeds – we frequently make this statement about certain foods.

If you don’t like them and they completely turn you off, look at what they contain and find other alternatives. Sure they might not contain the same nutrients but can be close. And, if you don’t eat a food at all, it really doesn’t matter the nutritional value – because you get zero nutrients of what you don’t eat!

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.

In health,
Your “Live Healthy” Team
Salvere Health and Fitness

Salvere Blog: Thinking About a 5K Event

October 25, 2017

by Salvere Health And Fitness

Never run an event but kinda sorta think you might want to? Ever make the claim “I’m not a runner” or “I’m not good at it.”

runners beginner

Well, anyone can do these events. A few tips if it’s your first time —

First, pick one that feels community oriented and focuses on the event where there might be walkers too.

Second, the biggest part of these events starts with the training — the journey. Start a program, 3x per week works great. Stay consistent. Find fun new places to explore, using your feet! Go to DC, Baltimore or Annapolis. Find a new park or trail. Take a friend.

Third, don’t worry about your time. Focus on making it through the event and feeling good.

This is a process, build your base and take it one step at a time. Often with running, things move too fast. We don’t encourage and take time to build a base, practice form and get into the routine. Stay the journey, make it fun and pick your head up to look around.

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.

In health,
Your “Live Healthy” Team
Salvere Health and Fitness

Salvere Blog: One Potato, Two Potato

October 21, 2017

by Salvere Health And Fitness

White potato, sweet potato….

Listening to the radio the other day, a conversation started about the potato and the discussion extended into the health status of the regular potato. Being a curious person, I decided to dig a little deeper into the comparison between various potatoes and the nutrition specifics.

Before going any further, note your initial reaction to what you think about eating potatoes, the white kind.

Okay, now here’s an interesting pie chart for potato consumption in the US, taken from the National Potato Council (who knew this even existed?!)

And, look at the nutritional info for the basic potato, both white and sweet. What do you think now?
So, in the top chart, we see that only 25% of all potato consumption comes in the form of a potato – Then look at the fries and chips? And think about what do you usually put on top of your regular, white potato vs your sweet potato?

In the bottom table, both the sweet potato and the white potato come with their own important values and nutrients. The white potato actually contains more B vitamins and some of your electrolytes – Never thought of a potato as beneficial to rehydrating did ya??

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.

In health,
Your “Live Healthy” Team

Salvere Blog: Sports, Music and Your Workout

October 18, 2017

by Salvere Health And Fitness

Now, you might be thinking how do the first two things really matter when it comes to exercise?

Ask yourself, if you want to learn a sport, how does it work? Think through the process. Do you walk up and just magically start hitting home runs or become an efficient free throw shooter? Where do you start?

So, you want to play an instrument. Again, where do you start? Do you pick up the violin and play a symphony? Or the guitar or piano or trumpet?

Among other things, we know to be good it requires lots of work, repetitive work. The biggest difference, the first two we encourage and teach about practice and taking things one step at a time. Not advancing to something new until we learn the basics.

With exercise, we often forget to teach and spend time on the process, the learning and mastering the basics. We focus so much on weight loss and rush going through the motions of “high intensity” or “hard” exercises without thought on taking it one step at a time. For example, doing jump squats before mastering a quality squat (without your knees, back and/or hips hurting) or doing mountain climbers when someone can’t hold a quality plank.

We miss the opportunity to experience the journey — Ever find you get bored after a certain period of time with your workouts??

Pay attention to your next workout — do the exercises match your experience and learning so far or did you start a few steps away from the basics? We talk about Yoga as a practice, why don’t we do the same with fitness?

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.

In health,
Your “Live Healthy” Team