Posts Tagged ‘activity’

Salvere Blog: Exercise Makes You Gain…

September 9, 2015

by Salvere Health and Fitness

Exercise, why do we do it?? We’ve talked about it quite a bit on this blog, not surprisingly! As we continue to work through the purpose for exercise in our American society, we seem to circle around to losing weight. And the success or failure that surrounds this goal and the impact on long term consistency. How does it feel after you put so much time, energy and effort into your fitness then the scale stays stuck on the same number? I know, I know, we’ve talked about this before — And, staying true to the purpose of this blog, lets look at this whole thing from a different angle.

What if, we start talking about fitness, exercise and movement in a way that we focus on what we GAIN? I sat down and came up with a list that I present to you below.  Do you have anything to add???

Healthier Blood cholesterol
Improved Blood pressure
Improved Blood sugar
Higher quality of Sleep
Fewer Days missed work due to illness
Less Days/hours missed due to back or other pain
Consistently better mood
Better focus
Improved relationships
Pain free joints
More productive
Happier
Easier to do daily life functions
Slower resting heart rate
Improved Posture
Shorter recovery heart rate
Better endurance
Less stress
Higher self confidence
More relaxed
Less anxiety
More creative
Improved mobility
Stronger bones
Improved complexion

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Fitness MoJo, Part II

August 19, 2015

I know we took a little break last week to discuss the breakfast article so you got an extra week to experience movement — What did you think?  How did you feel?  Did you write things down?  If you did not, take a few minutes to do it this week. Putting things down really makes a difference.  And, we know, paper is old fashioned so you can write it in your notes section on your phone or computer.

Okay, the next step in that search for your Fitness MoJo deals with the statement “I hate to exercise.” — Skip this step if you do not fall into this category. For those of you that feel this way, lets investigate a little further. Do you know what you hate about it? What things you specifically hate? Do you hate going to the gym? Do you hate getting sweaty? Does it hurt so it’s not comfortable? Now that you’ve thought about this, think about the things you do enjoy — friends, gardening, dancing, skipping, hiking, biking, jumping rope, wandering the neighborhood, swimming, aerobics, boxing, jogging, running, playing games — the list is endless…. put them down on your “paper” (real or electronic).

If you skipped the previous step, tune back in now. For the next MONTH (yes, 4 weeks) throw every piece of research with regard to intensity level, duration, type of exercise, weight loss, heart rate zone, repetitions, sets and anything else you think of with regard to the “right” way to exercise.  Set a goal for yourself for the number of days you want to do something to move your body. Pick whatever activity you want — The only requirement is to move most days of the week.
Check in with us, email us your activity time or favorite thing — still pay attention to how you feel on those movement days.  Do you sleep better? Fight traffic in a better mood? Have more energy? Find more quality friend time?
This time, we will leave you to find your movement space for the next month… Look for a follow up in the middle of September!  Happy moving!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Salvere Blog: Tendonitis, Bursitis, Fasciitis — Oh My!

June 24, 2015

How many of you experience some sort of hip, knee, foot or back pain? Either randomly or with regularity — Ever heard “oh its tendonitis”, “you have plantar fasciitis”, “must be bursitis”?  Then were you sent away with a brace or some sort of instruction to rest and/or ice?  Or some reason that it’s because of running or exercise?  Did yours disappear only to return months or years later?

Okay, so why all these questions. Lets investigate a little further.  First thing, lets define the -itis part of the word.  Derived from Greek and Latin, when you see ITIS on the end of any word, it simply means there’s inflammation. So many times we get freaked out when we hear this diagnosis.  TendonITIS = inflamed tendon  BursITIS = inflamed bursa sack   tonsilITIS = inflamed tonsils … getting the picture? Often this does not mean anything grandiose — nor should it be ignored. Take a look at what caused the pain to arrive.  Has it been slowly coming on? Were you in an accident? Do you have zero memory of anything specific causing it?

So when an “itis” arrives, you have two different situations going on. Pain and inflammation in the immediate time frame and the cause of the “itis” in the long term. The first thing you want to do it take care of the immediate.  This could mean ice and ibuprofen (or other anti-inflammatory) or something bigger. Also, take advice from a trusted professional trained to address these issues. Often the “itis” causes us to stop all activity. Look into what causes the pain and many times, you can work around it.

Now, the long term. Especially If this issue tends to be recurring for you, take a step back and address the bigger picture. Your answers to the questions above addressing the cause of the pain will help to direct your long term solution(s). This may take a little digging and investigating.  Often times, the cause of pain comes from somewhere far from what is screaming for attention. Take time to work on it and include the exercises into your long term, healthy living plan.  Pain means your body is telling you something is wrong — Listen to it and don’t let it go to long.  It does not have to sideline you if you address the underlying issues.

by Lisa Martin , owner and trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

Building a Healthy Family

January 9, 2014

The life of a mother; rushing from here to there, to this practice, that play, this tutor or that friends house then make dinner, do laundry and pack lunches. When is there possibly time for things you want to do for yourself? Alabama sings it perfectly in their country ballad “Rushin’ rushin ‘til life’s no fun. All I really gotta do is live and die, I’m in a hurry and don’t know why.” Okay, so maybe you feel like all the rushing is for a purpose. Ask yourself, is the benefit short term or do you see long term gain?

As women, the responsibilities of running the household often falls onto our shoulders and, in the process, our own “stuff” gets pushed aside for everything else. You want to work out but don’t have the time, you want to eat healthy but you have a picky kid who only eats chicken nuggets and goldfish crackers, you want to get back to your sport but your kids take up your time and well, you get the picture. Our focus on getting our kids into more activities to get into the best college and be the best athlete creates an overwhelming situation for fitting everything into an already tight schedule.

All this being said, you can make it happen with a little thought and planning. We forget how much our children learn from what we do as much as (if not more then) what we say. Start by modeling the behaviors you want them to adopt. Make physical activity and healthy eating part of regular family activities. Include the kids in decisions, cooking and exercise. Set aside family time to be active and eat healthy together.

Let your kids into the kitchen. Have them mix up a dressing or marinade, put together a salad or measure out the water for cooking rice. Challenge the family to eat more fruits and vegetables and encourage like and dislike of any food. Ride bikes, take a hike or participate in activities like tag to encourage movement. Play games and hold contests for added incentive with fun rewards and little prizes.

When working with a busy schedule, remember every little bit counts. Hearing that we must engage in 60 – 90 minutes of activity every day seems overwhelming at times. Do what you can as long as it is something. Short on time? Make twenty minutes can go a long way in a workout by incorporating big movements and minimal rest. By increasing your intensity, you accomplish a lot in a short period of time. Incorporate small changes into your daily eating as well. Set out to achieve one or two goals a month to make habits.