Posts Tagged ‘exercise’

Salvere Blog: Yep, It’s Boring

September 23, 2021

by Salvere Health and Fitness

Ever felt the challenge to sticking to an exercise program because “it got boring”. As fitness professionals, we hear this frequently as to why someone stopped their regular program. Let’s take some time to peel this away as it’s got a few layers!

Rewind to a time when life presented more opportunities for movement all throughout the day. A time when the fitness profession did not even need to exist. Fast forward, fast forward to today when that movement exists but, for most, very little, we now “need” our workouts to actually move our bodies.
In a nutshell, we created an environment where instead of accumulating movement throughout the day, we now set aside time to move in a gym type environment and set parameters on what that “should” look like. Amount of cardio, strength, etc with artificial measurements of “progress” and “success”. Well, it was only a matter of time before that gets boring. Maybe not all of it but certainly some parts.

Stepping away from fitness for a moment, think about the process to learning something such as a new language, math, an instrument, or a sport. When you first start, how long do you spend on knowing the basics, building a solid foundation? Every time you add numbers, do you want to do it differently? Or kicking a soccer ball? Or speaking a new language?


Okay, now back to fitness. How often do you apply the same process to an exercise? As with any skill, there’s something to be said about spending a lot of time mastering the “basics” and then returning to them frequently. As professionals, how can we begin to teach fitness better, with this same philosophy?
Sometimes, in the name of making it “not boring”, we suggest exercises that are not appropriate. Sure, things might get repetitive, but how do we change our conversations and realize that doing same or similar movements matters?

How do we find “success” in taking time to build a solid foundation? Why do we expect something different from fitness then we do other things we learn in life? Maybe instead of “boring” it’s building a foundation? How do we find other ways such as connecting it with time spent with a group of friends or family members?

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: What Makes it Social Media Worthy?

May 4, 2021

by Salvere Health and Fitness

Oh, social media! So many pieces and parts to the impact and role of Facebook, Instagram, Twitter and the like in our society today. How do you decide what makes the cut for a social media post? What impact do other posts have on you?


Process the various pictures and messages posted regarding exercise, fitness, and nutrition. What do you usually see people post about? How do you find yourself responding both internally and publicly with a comment or “like”?

I notice that I see posts more often of a sweaty workout, a challenging run or bike ride or exercise with friends then I see someone post a picture of themselves stretching (not doing yoga) or doing mobility or balance and stability work. It also seems to be more often posts “making progress” then when struggling with something on the journey where posts become less and less.


How do we start to create more balance in what gets shared to the world? How do we start to make all the components of movement equally post worthy??


Pondering …………………


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: Not Knowing and Learning New Things

March 2, 2021

by Salvere Health and Fitness


When presented with an opportunity to do something new – do you feel excited or overwhelmed? Does it matter the topic of the new “thing”? Do you change your expectation of yourself depending on the topic? For example, if you start an education program or read on an unfamiliar topic, do you give yourself more patience to spend learning? What about a new skill?


In fitness, we present new skills and movements fairly regularly. We demonstrate and talk about the skill then expect that’s all we need to learn how it’s done. This could be something complex like the mountain climber or something simple such as the squat. As fitness professionals, we can approach teaching a new movement in the same way we teach math or learning a foreign language.


Breaking down the squat first. Feet hip width apart, keep your head up and sit back, don’t let your knees go over your toes. Sound somewhat familiar? Sometimes the knees do actually go over the toes and sometimes we need to address alignment from sitting, crossing the legs or even wearing a wallet in the back pocket. What if somewhere feels painful? What if it’s the first time doing them?


Now, after looking at the squat, imagine all we need to learn before we attempt the mountain climber. Starting with a high plank as the first step. Once you feel comfortable with a high plank, try lifting a leg or arm. Then build into a moving your knee in towards your elbow slowly. Can you do it without dropping into your lower back? This process might take a year or more to learn. (FWIW — As a trainer, I don’t include mountain climbers in my own workouts and I’ve been exercising for decades!)


Do you look at not knowing as something exciting or overwhelming or scary or something else? Lets experiment with applying curiosity to movement and giving yourself patience and grace to take the time to let your body guide you through progressions. Learning also can be through letting go.

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: Getting the Most Out of Fitness Videos

February 22, 2021

by Salvere Health and Fitness

Peloton, Beachbody or any other recorded workout (or even a live one with limited personalized guidance) or virtual workout provides a great resource for convenient exercise options. How do you know if the program fits your body, life and needs?


You take charge of your routine. Simply because the instructor says do it, you always hold on to the option to choose something else.


Listen to your body and be present throughout the workout. What feels like a stretch? What feels like a strength challenge? What feels like it gets your heart and lungs pumping? Does a movement feel not quite comfortable or cause pain?


Pick an option that fits what your inside body feels like that day and time. Framework with flexibility, remember? Take 5 quiet minutes prior to selecting your video to really tune into what feels. Work to suspend what you think you “should” do or what someone else told you to do.


Think through what kind of time you can set aside and what would balance out your movement from the days prior to the days ahead.


Finally, start to develop a sense of curiosity and playfulness with your movement time. What feels and where? Does your right leg feel different then your left? How about your hands, where do you notice the pressure?


Think about how to develop a child like sense of curiosity with movement. Pick something that you might not normally do. Challenge yourself to do something because you want to not because you think you “should” and get in touch with your intuition. Let us know how it goes!

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: Exercise Intensity and Stress

February 11, 2021

by Salvere Health and Fitness


How do you measure and define exercise intensity for yourself? What parameters do you use? How do you decide what intensity level you plan to use when moving your body that day? In some of our previous blogs, we discussed HIIT training and some parameters for that type of workout. Here we wanted to look a little deeper into intensity of exercise and how to balance with life stress.


Exercise provides a great environment for stress and endorphin release. Exercise also creates a stress on your body. Now the big question, how do you balance these two? Make a list of all the possibilities you utilize in your movement plan. Look at the various intensity levels with each. Categorize intensity using duration of workout as well as an increased heart rate.


Think about what else is going on in your life and the world around you. Sleep matters, any sickness as well as general fatigue. Experience matters when it comes to high intensity training for safety, reducing chance of injury and when to utilize it throughout your movement plan.

Remember you hold more answers then you probably think. Take the time to listen to your body and your mind. Pay attention to how you feel after certain workouts. Investigate how you feel before you start your dedicated movement time for that day. Take action from there.


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: Flexibility vs. Mobility

January 19, 2021

by Salvere Health and Fitness

For so long we talked about strength, cardio and flexibility as the three components of a fitness program. Strength and cardio seem to be the two pieces that “get credit” whereas flexibility (ie. Stretching) seem to get added randomly or rushed through at the end or often left out completely. What about this piece that makes it harder to do consistently?


For many years, we taught flexibility to increase range of motion, yet many people did not find it felt like stretching really amounted to anything. Let’s take a deeper look at the muscular/skeletal system in terms of range of motion. Range of motion of muscles and joints comes into play with all movement whether it be walking, dancing, running or weightlifting.


Stretching only addresses range of motion when it becomes limited. People can also experience too much range of motion. You know that person you see who can fold themselves in half? They very well may experience too much range of motion. So what’s the big deal?


Too much mobility in an area of the body can cause instability, joint and muscular issues just as not enough movement. From now on, we will make the third component of fitness mobility instead of flexibility to allow for variations in different bodies.


That nagging pain that seems to come and go, working on mobility more consistency may be the answer. Struggle with proper form with walking, running and/or certain exercises? Working on mobility may be the answer. Sitting for hours a day puts the body into a less then optimal position. In a perfect world, we want to undo the impact of sitting on a daily basis.


When planning your movement (fitness) program, include mobility work as often as the other components. Pay attention to your body and create space for flexibility within the framework for your movement plan.


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: Planning with Flexibility

January 17, 2021

by Salvere Health and Fitness
In our last blog, we mentioned planning with flexibility to work towards living between all or none when it comes to movement and food. Often we hear people say something like, well I don’t have self-control so I need to give it all up. Doesn’t not eating something at all require self-control? Exercising every single day requires self-discipline, right? This does not mean it’s not a challenge or difficult.


Now that we established that we do possess the ability to do hard things, we want to provide you with tools to establish that planning or framework with some flexibility. First, do you check in with yourself before you do you movement activity for the day? Spend 5 min (yes, take that amount of time!) checking in with what you did yesterday, what “feels” in your body and what might help mentally.


Do you look at your entire week with fueling your body? Do you put a microscope on every little thing you eat instead of looking at it more broadly? Also, check in and learn what hunger and being more intuitive with food feels like?


If the “schedule” says challenging cardio day and you did not sleep well, what can you do to be kinder to what your body may need? If you get invited out to dinner with a friend for nachos and a beer, can you swap that planned meal to tomorrow? If it’s Tuesday and you have not gotten a workout in that week, can you plan something for tomorrow instead of throwing in the towel for the whole week?


Put some tools in your toolbox so you give yourself more options to be flexible within your plan. Be aware of what is driving your choice to do or not do something. Remember, YOU CAN DO HARD THINGS!

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 is HIIT and Is It For Me?

December 16, 2020

by Salvere Health and Fitness

In our continued conversations on diving in a little deeper to what these different types of workouts mean, this blog focuses on the HIIT workout. We wanted to expand on this style a little bit as it’s often misundersood and overused. One thing we often leave out of our fitness discussions comes with intensity and how to use it in a healthy manner. When life feels stressful, a high intensity workout often can actually add to that stress when it comes to your internal health.


What is HIIT? – HIIT stands for High Intensity Interval Training. It is a workout done in various intervals of high intensity exercise alternating with active or passive recovery time. A true high intensity interval cannot be sustained for very long. This label often gets misused to include any higher intensity workout or circuit training.


How long do the workouts last? – Typically a HIIT workout lasts 30ish minutes maybe a little longer including warm up and cool down time. Anything much longer might be higher in intensity but does not fall under the HIIT label.


How often? – Perform this style of workout only a couple times a week at most as it stresses the body and requires a bit of recovery time.


Why do HIIT? – What does this type of workout provide the body? Most people say they want to do this for weight loss yet that would not be the most important reason to include HIIT in your regular movement routine. HIIT workouts do improve cardiac functional capacity, improve insulin sensitivity as well as other benefits to overall health.


Knowing when to use different workout styles really matters to overall healthy living. Listen to your body and it will tell you what kind of movement to do that day. Ask yourself, what does my body need and how does my body feel, inside. Remember, movement lasts a lifetime!


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: The Box of “Shoulds”

December 7, 2020

by Salvere Health and Fitness

In reflecting over conversations with different people sharing stories and experiences, how many times do we do something because someone told us we “should”? Can you think of something you did feeling like you should but something about it just did not seem right?

It seems like it exists in many areas of life so I wanted to focus on the health “should” box. Where might these things appear? Maybe it showed up by exercising through an injury. Maybe it’s eating something you don’t like. Maybe its avoiding movement because you feel low on energy. Maybe it’s not eating enough? In looking at fitness and health, it feels like it would take a much longer blog to get in everything but here’s the start to a list!


The box of “should” …

  • Lose weight
  • Eliminate carbs
  • Exercise harder
  • Run
  • Eat breakfast
  • Workout longer
  • Not eat after a certain time at night
  • Exercise first thing in the morning
  • Fit a certain size
  • Clean the dinner plate

How do we peal away the “should” feelings and get to a place where listening to our internal voice begins to take over. Intuition matters. Different things work for different people. How can we begin to support each journey, both within ourselves and with others, as a unique experience?

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: Virtual Workouts — How Do I Choose?

November 9, 2020

by Salvere Health and Fitness


As we all continue to navigate finding ways to stay active, respect Covid safety precautions, a changing work schedule and the rest of life, exercise options continue to ebb and flow too. Entering winter may also bring more of you looking for options to move indoors. The world of exercise videos and online workouts provide great variety and ideas for keeping moving.  

With so many options, how do you know what might be the best choice for you? This blog will help you navigate through becoming more intentional with your selection. Prior to anything, think about posture, accidents, injuries, surgeries, genetics and prior experience. In general, movement integrity, safety and appropriateness determine intensity. A few questions for you to answer:  

What am I hoping to accomplish?

Why am I doing each specific exercise?

How does each movement feel?

How much time have I spent practicing form?

How does my body feel during and after? Next day?  

Does the workout help you feel more energetic or less? Does something hurt? Does something feel great? Once you start to be more aware through movements, make adjustments based on what your body tells you.


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.