Posts Tagged ‘exercise’

Salvere Blog: Back to Basics – Building Your Foundation

April 25, 2020
barefoot on sandIf you wanted to build a house, after the plans and layout decisions, where would you start? With the actual building, the first step begins by laying the foundation. What if the builder used inappropriate material? Or made it uneven or unstable? Or left cracks? At first, things might be okay, for a while. Then you may notice the wall cracks or leaks in the basement, or the floor starts to look uneven.
Okay, now think about our wonderful human bodies. When we look at building something that will last over a long period of time, do we start with the foundation? The foundation of our bodies can be found at our feet. Our feet literally keep us grounded, help us move from here to there, provide cushion and absorb shock every time we take a step.
Using our house analogy, how can we make sure to invest time and resources into building a solid foundation, our feet. To keep this focused on movement, we will put the discussion surrounding shoes off for another conversation. Let’s talk foot fitness …
When’s the last time you walked around barefoot for a significant period of time? Remember as a kid wanting to be barefoot every chance you got?
When’s the last time (not due to injury) you took time to self-massage, roll or stretch your feet?
What better time then now to start to pay more attention to your feet. Take some time to walk around the house with no shoes or slippers or anything on your feet. When you walk, do you push off your toes? Especially the first big toe? Do you roll through the ball of your foot? Do both feet feel the same?
After spending some time without shoes on, take time to roll the bottom of your foot on a golf ball, water bottle or anything else you can find around your house that would work. Apply some pressure. What do you feel? Do you experience more sensation in different spots? Curl your toes as much as you can, like really squeeze them. Then pull your toes back as far as you can. Point and flex your feet, roll them in circles clockwise and counterclockwise. See how all this feels and what feels natural and what feels awkward.
How can you give your feet more attention to make them stronger and function a little better as your foundation? Happy barefoot-ing!!
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: Walking, Is There a “Way” ?

April 21, 2020
barefoot grassHow many of you feel like you walk more these days more then ever? It surely gives a nice escape and some time for fresh air. Any of you noticing different and/or new things about what your joints and muscles say?
Walking may seem like an activity that we all know how to do easily with out thinking. Yes, this can happen — And, often we need to undo some posture funky things developed from sitting, injuries, surgeries and various things over time.
1.    Head, shoulders and chest: Keep your head up and centered between your shoulders. Focus your eyes straight ahead. Keep your shoulders back and down. Your chest should be naturally lifted, as if there were a string attached to the center that gently pulls it upwards.
2.   Arms and hands: Your arms should be bent at 90 degrees. Swing them back and forth — not side to side — and keep them close to your body. Keep your hands loosely cupped as if you are holding a butterfly that you don’t want to escape but you don’t want to crush either.
3.   Abdominals: Pull your belly button gently in toward your spine and tuck your pelvis forward ever so slightly so you feel tall, stable and upright.
4.   Hips, thighs and feet: Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take long, fast strides that still feel natural rather than awkward. Land gently on your heels and roll smoothly to push off with your toes. Think of planting your heel and then “pushing the ground away from you” as you roll through your foot.
5.   Breathing and heart rate: Your breathing may be loud, but concentrate on keeping it even and steady. Your heart may be pounding or it may not be. Focus on keeping your pace regular and steady. Some days may be faster, some days may be a slower journey.
Let every walk be something different. Take time to explore and observe your surrounding. Take time to pay attention to what your body does while your moving. Enjoy!
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: 9 Tips for Navigating Home Workout Options

April 8, 2020
by Salvere Health and Fitness
workout-stuffOver the next many weeks, we find ourselves home and wanting to do something to move our bodies. With so much time inside and so many options, new and old, going around on Facebook, Instagram, Pinterest, YouTube, Peloton and being sent to your inbox, how do you make sure you stay safe and injury free? How do you know if it’s the right one for you? Here’s some thoughts to get you started.
1.      Picking right one: Ask yourself a few questions. What does your body feel like it needs? Do you feel like you know how to do most of the exercises? Does it require extensive equipment?
2.      Start at the appropriate level: What exercise/movement experience do you have up until now? Do you need to be careful of any injuries or aches/pains? If you want to try something new, start at the beginner level.
3.      Be aware of marketing and specifics: If its an app, does it provide variety? Do they come with hidden costs? If it’s too good to be true…
4.      Cost vs Value: cost is the absolute price and value extends into the details of what you get for that $ amount. How much will you really use it? How much do you need specific instruction and details?
5.      Available time: Do you spend most of your days working from home? Do you feel busier than you did before due to work load, kids, family, etc? Do you feel less busy? Find something that fits your time frame – Shorter workouts vs longer ones
6.      Know your why for wanting to add movement: What makes you want to seek out exercise options? Do you need more strength work? Some range of motion/stretching? Once you answer these questions you know more about what to look to add.
7.      Cues in virtual workouts: Pay attention to the visual and verbal cues. Really listen to what the instructor talks you through and be present in your body.
8.      Body positioning: Be aware of your body position in each movement. If its something new or its been a while, be kind to yourself. Take time to learn and explore shifting and moving your body in different ways. If something hurts, stop. No pain, no gain is not a thing!
9.      Go at your pace: Even if the instructor says do a certain number or a certain speed, they don’t know your body. Take time to go at your pace and to challenge yourself when appropriate. Remember challenging yourself can mean a multitude of things way beyond intensity and a specific number.
Remember, this time comes with a layer of stress for all of us. If something feels uncomfortable, stop and take a rest. Take time to build a foundation and slow down. High intensity workouts add stress to your internal body so pay particular care to this component.
Be kind to yourself, listen to your body and follow your instinct. You matter and take time to give yourself love, support and kindness.
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: Expectations and Reality

March 19, 2020

by Salvere Health and Fitness

Sometimes people say, don’t have expectations. How realistic does this sound? Ever tried it? As many of us sit home the next few weeks, unexpectedly, maybe it’s about realistic, expectation-vs-realitythoughtful expectations with flexibility.

Expectations come in many different areas – with yourself, with friends, with family, with significant others, with a job and with a daily schedule. Think of a time when you set a goal for yourself and did not “accomplish” it and a time you did. What made each situation different?

With fitness, my mind goes to New Years resolutions. We encourage setting goals of exercise and eating that often start with unrealistic expectations. For example, someone who wants to start working out from scratch, what makes it seem realistic to expect going from not exercising to 5-6x per week immediately. What about the process of recovering from injury or illness? How about setting something more achievable and reasonable? That person sets an unrealistic expectation of themselves and often as professionals we guide these goals without further discussion.

Look at other areas such as relationships as well. How and what creates the expectation of another? Do we expect something from Mom or Dad, cause, well they’re our parents? Do we expect things from our significant other simply because of the role they hold in our lives? Do we expect our job to provide us something unrealistic? How about buying a big house or fancy car, do we expect that to bring us joy?

What if we took a little more time to look deeper at each situation and person as well as ourselves when we set expectations? How could we be more aware and appreciate each situation for what it brings to our lives? How can we better express areas we could use extra support and honor our individual dreams and goals?

Maybe taking a little extra time to investigate a little deeper will help with establishing more realistic expectations of both ourselves and each other? How do we use this to navigate an ever changing environment?

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: Conditioning vs Curiosity

February 29, 2020
Let’s investigate conditioning – the mental conditioning, not necessarily the sports/fitness kind of conditioning you think a fitness professional would be writing about.
thinking questions
According to our friend the dictionary, conditioning is defined as “the process of training or accustoming a person or animal to behave in a certain way or to accept certain circumstances.”
How do we become conditioned to think certain things? What contributes to our mental conditioning of how something “should” be or even “could” be? Think about all the places you get messages from throughout the day – social media, television, radio, friends, family … Any others?
A list I started from things I hear throughout the day/week:
Shoes will fix foot “problems”
Running causes bad knees
Diets work
Pain is natural
Weight loss is good
That healthy comes in a certain body size
Muscle soreness means a good workout
Core = Abdominal muscles
Shouldn’t question physical therapist, trainer or doctor
People with larger bodies don’t exercise/people with smaller bodies “are fit”
What things do you hear people accept without asking more questions? What things do you accept in yourself without questioning? How can you create more awareness and space to engage in more inquisitive/curious conversations with yourself and others?
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: 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: Age Specific Exercise?

January 27, 2020
by Salvere Health and Fitness
puzzle piecesEver read anything about exercise specific to certain age groups such as balance for older people or higher intensity for younger? What makes an age equal a certain fitness level or abilities?
For many years, exercise recommendations come with some pretty specific parameters. Do this many minutes a day, do this many repetitions, this many times a week, this many pounds … How do we shift this mindset to make activity specific to the individual and how things feel that day? Why wait until we don’t have something like balance or flexibility or stability to work on it?
What if we started focusing on what needs of each person based on genetics, history, injuries, accidents, likes, dislikes and experience instead of thinking we every person of a certain age group “should” do certain exercises?
Spend some time thinking about what pieces already in your puzzle and what pieces you might want to add to formulate something that feels balanced and achievable to you.
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: Progress-ions — The What??

September 9, 2019
by Salvere Health and Fitness
progression of trees
Finally we get to the what — Digging into the details of what progressions look like and specific examples of putting them into action. Remember, apply the same thoughts to movement that you do to learning anything else… It’s a step by step process, some steps taking longer to learn then others. To understand progressions, we will look at two exercises in more depth, the squat and the plank.
First, the squat. How many people “can’t squat cause it hurts my _____ .”? To determine the appropriate progressions, start with when, where and for how long the hurt started. Can you pinpoint it to a specific situation, accident or did it just start? Remember, you body uses pain to indicate something is not right. Next look at squat form and alignment while doing the movement.
Lets go with squats bother your knee. If your knee falls in, we would look at maybe some isolated strength in the outside of your glutes or some tightness in the inner thigh. If squats bother the top or front of your knee, we would look at maybe tight quadricep muscles, strength in the hamstrings and/or glutes. Using these squat examples, we would build the progressions around addressing the tight and weak areas for several weeks or months then look at the squat again to see how it felt. Doing jump squats prior to addressing these issues would be an example of a progressions too advanced for what the body feels ready to attempt.
Now the plank. Do planks bother your low back? Or shoulders? Or you can’t hold it for very long? Again, first we would address the pain and form to see if we could make a few simple adjustments. If not, we move on to finding the appropriate challenge position. Starting from the elbows being elevated on a bench, then moving to the floor on elbows and knees then to toes and elbows. Once you perfect these steps, then look at moving on to something more advanced like raising an arm or leg, moving side to side or even attempting mountain climbers or burpees.
The process of building movement based on progressions takes time and patience, just like learning any other new skill. Where can you look into your exercise program and build in opportunities for progressions with your exercises? How can you apply the perspective of learning with movements? Patience and practice!
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 How

August 19, 2019
progression of treesUnderstanding now why progressions matter with regard to your movement plan, how do you begin to utilize them. Before digging in further, remember that progressions differ for everyone and every exercise. You can spend a lifetime working through movement so be sure to take your time and move forward when you feel ready.
Start by investigating the exercises you do regularly. Where do you experience discomfort or like something simply does not feel right when you do the movements? Write these things down and make some notes.
Once you determine the exercises that might need some extra work through assessing how your body feels, start to look at breaking the movements down into smaller pieces. You might need to back up some of the places you already went with the exercises.
For example, if you already tried jump squats but regular squats don’t feel great, temporarily back off of jump squats to practice the pieces of the regular squats to work through the form. It might take 6 months to a year to work through the progressions to get back to jump squats.
The hardest part of how with progressions is determining the pathway to get from the current movement abilities and moving to where you want to be. Helping you navigate the how and what of specific exercise becomes our responsibility as trainers. You can find various places to help you learn through a step by step approach to fitness. Keep in mind, form and mechanics first, intensity second. Next up, the what of progressions — we will break down some specific exercises into what the steps look 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.