Posts Tagged ‘exercise’

Salvere Blog: Do It Out of Love

May 11, 2017
by Salvere Health and Fitness
Thinking and processing the different ways and reasons why someone takes action or changes something.

Often I see people start exercising or eating healthier because of a hate or dislike for their bodies. I hear them talk about miserable previous experiences or how much they hate to workout or go to the gym or how much they hate salads or feel like they are deprived when they eat healthy or feel like they are bad because of certain choices.

An alternative thought process would be doing things because we love and appreciate what our bodies can do and opportunities when our health changes. And creating space for freedom to do and eat the things we enjoy while balancing it with the rest of life.

What would that feel like? How hard would that be to shift that thought process from doing things cause we “have” to vs doing things because we “want” to and “CAN”? What motivates or does not motivate 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.

Salvere Blog: Fear of Being Judged

May 3, 2017

by Salvere Health And Fitness

Last Friday I happened to be home during the Ellen talk show hour and learned that it had been 20 years since her coming out episode of her sitcom. With curiosity, I tuned in to see what she had to say.
This led to some great introspection after hearing that Ellen had a bomb threat that temporarily shut down filming and Oprah received hundreds of hateful calls, including ones telling her to go back to Africa.
I got to thinking… How many times do you avoid talking about something because of a fear of someone passing judgement? Could be because of who you’re dating or because of a struggle with your weight or even something at work or school you don’t understand…

What does it feel like when you hesitate to share something personal but in the end you do? And the person you share it with accepts and takes the time to understand or ask questions? How does it feel when someone trusts you and shares something difficult and personal?

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: Words Matter

April 18, 2017
by Salvere Health and Fitness
How we talk to others as well as ourselves really matters to how something feels. This month, in our blog, I wanted to take time to share a few examples that seem to come up frequently. Feel free to say each one out loud and pay attention to how it feels different.
Should vs Want
Can’t vs Can
You vs I
They vs Us, We or Me

Try vs Going to

— I “should” go walk around the neighborhood vs I “want” to go walk the neighborhood.        I walked for 15 minutes at lunch, but, I know, I “should” have done more vs I walked for 15 minutes at lunch because I “wanted” to feel the fresh air and take a break from my desk, it felt so good.

— I “can’t” lift more then 3lbs vs I “want” to be stronger, what can I do? I “can’t” take a break vs I “want” to clear my head so I will step away for a few minutes.

— “You” would be so proud of me vs “I” am so proud of myself, I’ve never done that before.  “You” made me mad vs “I” felt very upset when you said that.

— “They” need to do something about this neighborhood vs “We” can go out on Saturday and do some clean up ourselves.  This one can be applied in many places — I found that also instead of using the word “they” defining the “they” helps to clarify.

— I’m going to “try” and make it on Saturday vs I’m “going to” be there Saturday.    I’m “trying” to eat healthy vs I’m eating healthier by adding one fruit each day.

See where you can shift both your internal and external dialog — Let us know where you notice a difference!!!


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: It Sounded Good

March 21, 2017

by Salvere Health And Fitness

Diets sound good, til they’re over or can’t be sustained. High intensity workouts sound good, until they contribute to injury. Weight loss sounds good, until we realize that it’s come in the form of losing muscle or due to illness. Restricting a food seems good, until it comes with the “I was bad” statement when we eat it again…

I’ve seen
people regularly value and complement external beauty over internal beauty (and only complement once someone lost weight)

I’ve seen people indirectly (with negative out-loud self talk) and directly teach their sons and daughters that they weren’t enough because they weighed too much

I’ve seen my friends injured because a trainer didn’t do their job and teach appropriate, safe progressions
I’ve seen exercise and movement taught for a moment in time instead of for a lifetime
I’ve seen people demoralized and deflated because “they were bad” with their food choice
I’ve seen people do unsafe things to their bodies because they don’t appreciate what they can do
I’ve watched people seek value in a number on the scale instead of seeing their internal gifts
I’ve seen and felt people who don’t feel good enough about themselves because they don’t fit a certain size

I’ve worked in the health and fitness industry for over 20 years and, sadly, in recent times, these things are getting worse. Eating disorders increased, obesity not decreasing, depression among both older and younger people on the rise as are back problems, joint issues and preventable health problems.

We made it our mission to move the needle on these issues in the other direction!


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: Wait, Wait… Don’t Set Your Resolution Yet

January 10, 2017
Do New Years Resolutions really work — From a long term perspective anyway. Why do you think??  Think back to previous years and the resolutions and goals you set for the year.  What did you plan on accomplishing? What were your results? What went well? What was harder then you planned?

Often with new years resolutions, we put too much on our plate to start the new year. We attempt to do everything all at once and it’s too much. We look at the new  year as the only time to “make a new beginning”. While our intentions come from a good place, we often set ourselves up for more then we can realistically accomplish then comes that feeling of failure.

If you made or want to make a new years resolution this year regarding something(s) health and fitness related, challenge yourself to really really really (did I say really?) come to the WHY before you set any goals.

— Why do you matter?
— What do you want to be able to do? Accomplish? Achieve? Impact?
— What does a healthier you look like?

Health and fitness continues to be a popular topic of discussion and motivation for our resolutions. You can’t escape the discussions on weight loss this time of year, within our own heads as well as outward with friends, family, doctors, tv, radio and social media.  Do health resolutions even work? Why do we lose steam in two to three months?? Are we setting goals and then mapping out a plan or schedule? Why do we think we can do so much at once? Are we making plans based on what we want to do individually or what “they” tell us we should?

Your health is the best, most wonderful gift you can give yourself and those around you — It’s not a punishment and you are more then a number on the scale. Look at your health differently — It’s a forever process and should include things you ENJOY with PEOPLE you ENJOY!

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

Salvere Blog: Psst … This Trainer Does Not Do Burpees

November 29, 2016

And here’s why. How many of you sit for hours each day — at the office, driving, watching TV, etc? Back pain tops the list in reasons for missed work. Over half of all Americans admit to pack pain at least 1x per year and about 80% of us will experience it during our lifetime at some point. This being said, we can do some things to work on minimizing our potential for problems through our movement program. Conversely, we can do some things to increase our risk for potential problems as well.

As a trainer, I sift through all exercise possibilities and options to determine who will be doing the exercise, what they want to accomplish, where they are now with their fitness, where they’ve been in the past and any other important information such as injuries, accidents, illnesses, etc. From there, I set a plan for the workout and I do this for myself as well as my clients.

Since many of us sit for hours each day, we need to take this into consideration when doing our workouts. Personally, the small benefit of exercises that carry a greater potential to stress the lower back such as Burpees and Mountain Climbers can be made up for in other movements. In exchange, substitute exercises that will help to counter the effects sitting has on our backs, hips and legs.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: The Holidays Are Here Again

November 13, 2016

Oh, the holidays. So much gets wrapped up in these next two months starting with Halloween. First the candy from trick or treat leftovers then on to the Thanksgiving Holiday with the theme of eating and family.

From Turkey Day to New Years Eve — the end of the year parties, work parties, neighborhood parties, friend parties and family gatherings – time seems to be so filled and goes by so fast. So, what to do what to do with regard to healthy eating and moving your body (ie. Exercise!).
A few tips:
  1. Enjoy yourself and do it with pleasure.
  2. Stay consistent with your schedule as much as possible. Meaning, if something is not planned, do your thing — Keep exercising and keep eating healthy just like you do the rest of the year.
  3. Be the one to suggest a walk or something active to spend time with that friend or family member visiting from out of town. Go discover somewhere new or take them to your favorite park or city.
  4. Plan ahead and take time to relax
  5. Get plenty of sleep.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Feel Like It’s Never Enough

October 19, 2016

Ever feel like when you accomplish something, it’s never enough? The blog piggy backs on the one from last week where we talked about the struggle with sticking with and/or starting a regular exercise routine. With over 20 years of experience in the fitness industry, one thing that seems to impact people the most is feeling like whatever they do, they could be doing more.

It goes something like this:
Me: “Did you exercise over the weekend.”

Client: “Yea, but only 25 minutes.”

Sound familiar? Where do you think this comes from? Do you find yourself falling into this type of thinking? How can we begin to be aware of this and start to accept and be okay with what we make time to do?

It feels like the recommendations and what people see either via mainstream media or social media add to this thinking. “The CDC recommends 60-90 minutes of activity a day.” Really? Who can do that? Or “shorter workouts with higher intensity.” Really? What if I did not sleep well the past few days?

How about this — We rarely see anyone post about a 20 minute walk around the neighborhood but we sure do see them post their boot camp or crossfit or P90X workouts. What if someone is recovering from illness or injury or is just starting out or has been stressed from life things? That 20 minute walk is super important and that high intensity workout may be slightly damaging as it contributes to stress.
On many levels, our conversations, media and advertisements created this thought process. As you go through your own, constantly changing, journey of health and well-being, remember to stop and give yourself credit along the way for the small victories!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: The Struggle With Regular Exercise, It’s Real!

October 6, 2016
 
Ever wonder how much more research on the benefits of exercise will come out? Feel frustrated that we impress upon our society the importance of movement but live so stressed out and busy that it feels like there’s no time? Why if we know all its wonderful benefits do we still struggle to stay or start a routine?

No time, it’s boring, I hate it, it hurts, too tired, etc are a few of the reasons we might use to avoid exercise. So if we know, intellectually, all the benefits, why do these excuses drive our decisions when it comes to actually working out? Well, enter emotion and the power of our mind.

Sometimes too much information becomes overwhelming, sometimes it stirs up some uncomfortable emotions from past activities, sometimes it feels lonely because nobody else joins in and sometimes it really does physically hurt. Sometimes thinking about 2 or 3 or 10 years down the road seems too far away to really matter.

Not to mention, many of the benefits come in the form of intangible things like better sleep, less stress, reduced risk of heart disease or diabetes, better balance and improved bone density. What do those feel like and look like? It’s real hard to imagine or feel these for the most part.

Okay, so what to do about this when you want to be active, know the benefits of being active and just don’t seem to do anything about it? While I’d like to say there’s some magical answer, it really comes down to really thinking about why it’s important to you and setting a goal that’s doable for YOU — Start with 10 minutes a day and challenge yourself to see how many consecutive days you can do something.

Remind yourself why it’s important to YOU to exercise and go even when you don’t feel like it. Know others struggle too so know you’re not alone and talk about it with others! It helps!

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

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Salvere Blog: “That Hurts My Knee” — Pain Management, Beyond Medication

September 21, 2016
Who’s heard or read anything about Opiods lately? The increased news over the last several months on the opioid epidemic and how it relates to pain management opened up the discussions for alternatives. Among those, movement and exercise rank pretty high! For those of us in the industry, this does not come as a surprise — welcome to another casualty of the “war on obesity”.

Our “exercise for weight loss” mentality has helped put on blinders to all the other tremendous benefits of moving our bodies.  Realize this, not all exercises help work on proper alignment and movement patterns.  In fact, the exercises we use in our high intensity weight loss workouts can actually exacerbate these problems by not working through creating proper alignment first and building up to certain movements, one step at a time. Sometimes the first step seems tedious and not too effective (but only if you’re looking at your workouts solely for weight loss!).

knee-painIf you struggle with regular pain of some kind (even if sporadic and random), take a mental inventory. When did you first notice it hurting? Have you been injured? Had surgery? Fallen? Been in a car accident (even if it was 20 years ago!)? Do you sit for hours each day? Is the pain only on one side? Do you wear a wallet in your pocket or carry a purse/bag/backpack? Wear high heels?

If you ever feel pain during your workout (or any other time!) that just does not seem right, talk about it — Bring it up to what ever professional you’re working with at the time. Let them help you address it before it becomes an often or always type of problem.”No pain, no gain” should not necessarily be your motto. This does not mean all pain can be treated without medication or some type of other intervention. It means, pay attention and don’t wait until something hurts for years before telling someone. Sometimes we can work on in before it becomes major.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact her, call (410) 707-0055 or email Lisa@SalvereHealthAndFitness.com.

We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.

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