Posts Tagged ‘exercise’

Salvere Blog: Having Challenging Conversations

July 30, 2018
See how long you can go without either talking about or hearing someone talk about weight, losing weight, weight loss, being skinny, being heavy and/or eating “bad” foods. Reply with the longest amount of time you experienced!!!
What’s the big deal with this you might ask? Well, maybe nothing, maybe a whole lot, maybe somewhere in between. I talk a lot with friends and clients regarding these various topics and more often then not, they say how uncomfortable these conversations make them. (FYI this comes from people of all body sizes) Maybe because they tried to lose weight and didn’t, lost weight and gained it back or struggled after a health issue.
A few topics: going for weight loss surgery, not eating to lose weight, being heavy hurts knees/back, etc, so lucky to be skinny or not need to worry about weight, questions why exercise when thin, doing a shake or something extreme to lose weight.
What if you find yourself in a conversation that feels uncomfortable regarding weight or dieting, what do you do? Well, you could say something simple along the lines of “this conversation feels uncomfortable, can we change the topic?” Or you can expand on why it feels that way to you.
What if you find yourself being the one that brings it up and find out the other person doesn’t want to talk about it? Listen to the other person and respect what they feel. Complimenting weight loss feels like a great thing and sometimes it’s not.
Instead of immediately complimenting someones external body, find a way to ask a question first about what’s been going on. You might find out they’ve been sick or depressed or not eating. Notice something else like they seem to have more energy, notice their positive outlook or improved posture.
As a trainer, when we sit down and drink a beer together, it’s okay to simply enjoy the chicken wings with me! No need to justify or explain how it’s your cheat day or you’ll get back on track tomorrow or… Let’s change the conversations!!!
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 you ReInvent?

July 23, 2018
Sitting in jury duty a few days ago, I struck up a conversation with someone sitting next to me regarding a book she was reading. Through our chatting, being curious as an adult and continuous seeking/learning throughout life came up a few times. It got me thinking, how often do you reinvent things in your life? How many times do you challenge yourself as to why you do something? It could be work, exercise, eating, friends, religion, etc.
Let’s examine this with fitness/healthy eating (cause it’s what we do!). How often do you reinvent how you move your body because either you examined your why or something happened you didn’t plan for such as an illness or injury? How does the discussion of “recommendations” impact your thoughts on what you “should be doing” and prevent you from reinventing your movement activities? How often do you choose a “way to eat” because of some “new diet that works”?
What if we talked more about regularly reinventing things in life? Would that make you feel more comfortable about changing things, letting them ebb and flow with life a little 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: Cheating and Girl PushUps

June 25, 2018
by Salvere Health and Fitness
Continuing the journey of investigating how we say things and what we reference with regard to moving our bodies. Through many years of training sessions, I hear how often the choice of words impacts how a client feels about their ability to do something or their expectation of what they “should” be able to do. The words cheating and “girl” pushups (or some other reference to the “girl kind”) find their way into our fitness vocabulary quite often.
Okay, so cheating. When you hear the word cheating what’s the first thing that comes to mind? Looking up the definition of cheating it’s something dishonest or unfair and normally done intentionally. When I hear it during workout sessions it’s usually with regard to something form related. What if instead of saying “oh was I cheating?” or even “I was cheating.” We say something along the lines of “oh I wasn’t using full range of motion” or “wow, I learned something new I didn’t know that was what it was supposed to feel like.”
What about acknowledging the challenge with movement and learning something new? Like other things, remember the practice piece. As your teacher, we can help you understand the weeks and months it takes to get a challenging movement to feel comfortable. With certain movements, it takes time for your body to unlearn sitting posture or something else in order to change the form.
And now moving into the girl push-ups comment. I’ll even extend this to saying run like a girl or throw like a girl. And you hear these terms do you think it’s a positive statement or a compliment? Historically this statement does not imply something complimentary. How about instead of using the term girl push-up we call them modified? How about being proud of whatever version challenges you?
The more time I spend with clients, the more I learn how much what we say to ourselves (either in our heads or outloud) makes a difference. I see many people start an exercise program and feel bad because they can’t do something without thinking about the fact that they never did that particular thing before. Instead of minimizing or diminishing based on what we “can’t do” or feel like we “should” be able to do, how can we change these conversations? How as professionals in the industry can we help change this?”
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’s Your “Extra”?

June 4, 2018
by Salvere Health and Fitness
When you think of the extras or bonuses from exercise what comes to mind first? When you think of the one or two main reasons you want to exercise what comes to mind?

Did you think of better sleep, stress reduction or health as a bonus and weight loss or external appearance as the main reason? Or something that was the opposite? Weight loss a “bonus” and the other things as your main “why”.

It got me wondering how many people see external appearance as a main reason to work out and all the other things as extras or a bonus. I’ve actually overheard people say, “but why do you go to the gym, you don’t need to lose weight.”

Expanding on that, what if we switched our thought process to focusing on the many reasons and benefits of moving our bodies that have nothing to do with our outsides? How would it change our perspective towards exercise, fitness and movement? How would it change our conversations with each other? How would it change our internal dialogue about ourselves?
Thoughts?
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: Ugh, It’s Monday

May 14, 2018
by Salvere Health and Fitness

Do you feel this way on Monday morning? As many of you already know, most of these blog posts develop through listening and participating in various conversations throughout the week. For over 20 years, I lived in the world of fitness and health. In this world of food and exercise, we create all kinds thoughts, ideas and actions of “right” ways to do thing.

How many times do you say or hear, I’m starting my diet on Monday? Or getting back into my workouts on Monday? Or I set my smoking quit date for Monday? Finally, after 20 years, I thought, well no wonder we hate Mondays!!!!!

Well, Monday, I want to offer you an apology! So sorry we put so much pressure on you!!!! Why wait until Monday? Doing the same things repeatedly starts to feel a little crazy and kinda doesn’t create confidence that something different will happen by continuing the same actions.

Can we rethink this “quit or restart on Monday” thing? Can you create a different thought process in your own expectations of “the weekend” regarding how you eat and what you do to move your body? How can rediscovering the reason why these things matter to you make a difference? What if we shifted our mindset to creating a broader perspective of health, eating and exercise?

 

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: PASTA!!!

April 16, 2018

by Salvere Health and Fitness

impastaSo, did you hear the most recent news surrounding pasta? Well, “new studies show it just might not be bad for you”. If you want to read up, click here for one of the articles.

Okay, who’s had enough of this good/bad back and forth with foods, exercise and anything else of the sort with regard to your health and wellbeing?? Low fat, high fat, low carb. Don’t eat eggs, eat eggs. Exercise 60-90 minutes a day. Long slow moderate, short and vigorous. Do aerobics. Do strength training. Stretch. Don’t stretch.

It happens constantly with all the information and constant searching for answers. How can we take all the massive amount of info we receive on a daily basis, sift through it and figure out what that means for each of us on an individual level?

Remember, the you know you best — listen to your body and pay attention to how you feel when you do certain things. No diet is magical and you will spend the rest of your life on movement, allow it to ebb and flow as life changes.

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: Why and Other Questions??

February 26, 2018

by Salvere Health and Fitness

How often do you ask why? Of yourself and others? A real genuine, “I want to know more”, curious kind of why?

How do you feel when someone asks  you questions? What stops you from asking or feeling comfortable when someone does?

How can we create an environment to ask more, learn more and see different perspectives?

When it comes to fitness and nutrition, I see numerous situations where asking why would help gain a better perspective on what to do. For example, the statement “My doctor says I need to work more on my core.” Or I heard about this new diet, eggs are bad or well, the list could go on here. Got arthritis in one knee from running all those years? What about the left, it ran too!!

As a trainer, I immediately ask, “Why?” With regard to what? Most often, the answer is “I don’t know.” Certain professionals it’s hard to ask questions, kinda feels a little uncomfortable and maybe time feels a little short or rushed.

When it comes to your body and health, ask yourself, does this make sense? Then find another professional where you do feel comfortable and ask some questions, do some research. Ask someone to help you develop a comfortable approach.

We always look forward to your questions and conversations!!

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’s in Your Toolbox?

February 19, 2018

 

by Salvere Health and Fitness

Continuing the theme of last blog, what’s in your “movement options toolbox”? Meaning, when your “normal routine” gets thrown off, what do you do when you need to modify what you planned?

If we think outside the “box” when it comes to exercise to include any type of movement. Some ideas for your toolbox include:

— Short on time, create a list of some things you want to feel better doing like stretching, balance or some floor work?

— Not time to get to the gym, what can you do at home? Go old school: jumping jacks, side shuffle, squats, wall sits, dips, planks

— Not feeling that run? Call a friend and go for an outdoor adventure, take pictures, find random things, be aware of your surroundings

— When’s the last time you danced or did something with child like freedom? No time like the present!!!
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: As Soon As Things Settle Down, I Will…

February 12, 2018
by Salvere Health and Fitness
Do you find yourself saying, “as soon as things slow down, I’ll get back into my routine.” Or “I’m adjusting to a new schedule, so I’ll start when things settle in.” Or some version of these?

Do we really settle into a schedule that never changes? For all of you living in the DC/Maryland area, you better answer that a BIG “NO we don’t” with all the ice and strange funky weather we experienced this winter.

How often does your regular schedule get thrown off by weather, traffic, an unexpected meeting, a sick child or pet, waking up with a headache, car trouble, vacation, visits from friends, events at school or work, a delay coming home from a trip, an injury or reoccurring pain?

What if instead of waiting for that “regular” to happen, we adjusted our mindset to know that each day brings something new and different be it big or little? If we developed the idea that things always change, and we created an openness to adjusting to what the day brings?

I hear these things all the time impacting clients workout sessions as it’s usually the first things to get deleted from the schedule. Is there a way to combine activities?? A visit with a friend and a walk or workout?? Some outside time at lunch if you know it’s going to be a crazy evening? Remember, you’re important so give yourself the gift of health!

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 You Workout Hard?

January 30, 2018
by Salvere Health and Fitness
“I worked out hard yesterday.” Ever heard that or even said it yourself? What exactly does this mean?
Workout hard, right? … But…
Feel like you exercise with intensity?? Or like you don’t but “should”?
Is working out hard the key?? How would you even define hard?
And/or is it the most important?
Well the answer lies in the “it depends” area. It depends on what your body needs the most — Flexibility/mobility? Stability? Balance? Strength? Stress relief? Cardiovascular?
Clients come in all the time and want a “hard” workout or compare workouts to what they hear or see from someone or somewhere else.
As a trainer, our job is to look at what each person does on their own, what they experienced in life with regard to injuries/illnesses and such and what movements work best at that point in time.
For example, if energy levels feel low, provide a low intensity, range of motion based workout. If someone struggles to straighten their arms above their head, we find a way to work on that before we recommend lifting heavy weights over head.
Does hard necessarily equal smart or appropriate or balanced with what you need as an individual? When in doubt, pick the SMART workout.
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.