Posts Tagged ‘exercise’

Salvere Blog: Can We Change the Conversation?

December 3, 2018
inner-beauty-jgwWe started talking about how and what we say throughout our blogs, in various ways. Before we go any further, I wanted to go more into “why” its important to change how we discuss dieting and exercise.
How many of you think about exercise in terms of weight loss and/or external appearance, dieting to be healthy, workouts should be hard, good and bad foods and/or that there’s a “right” way to exercise?
How would it feel if we talked about moving our bodies in terms of feeling better, more energetic and less stiff? Or in terms of our abilities? Or how it creates an environment to build a community, feel connected and get to know your friends and neighbors better?
How would your kids feel if we took time to be outdoors, enjoying each other company, hiking, biking or wandering? How would it feel if you enjoyed that glass of wine or cake without feeling bad about it later? Of if we took time to talk about and appreciate our inside gifts, what make us unique? What if we talked more about appreciating what taking care of our bodies enables us to do?
How can you begin to expand and change your mindset with the ideas and concepts surrounding exercise and food? What can you do to change how you talk to yourself, friends and children? Take time to “see” and say to people you know and even strangers!
YOU MATTER!!!
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 To Stay Instead

November 19, 2018
In continuing the idea of changing the conversations, sometimes it might be hard knowing what to say instead. This week, we put together ideas on what to say instead of complementing someone on their external appearance/body, try these.
I enjoy your sense of humor.
It’s great how much you know about history
I appreciate all you do for your community
You’re such a good listener.
I value the advice and deep perspective you provide during our conversations.
I learn so much listening to you talk about the books you read
You bring such a positive feel when you walk in the room.
Thank you for checking in periodically, it makes a difference.
I admire your persistence with _____________.
Hope these help to get you thinking!!
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 We Really Lost From Dieting

November 12, 2018
by Salvere Health and Fitness
Through our dieting culture, we lost quite a bit… and not quite a bit of weight but quite a bit about the realities of food and exercise. By hyper focusing on weight loss, we missed all these things (and more):
  • Eating fat and carbohydrates are good for you
  • Its okay to enjoy food
  • Complementing things about a person beyond appearance matters
  • Real food matters
  • There’s way more to movement then simply checking the box of exercise
  • Movement matters to all, regardless of size
  • Skinny does not equal healthy
  • External appearance means very little
  • Losing weight does not automatically mean something “good”
  • Self worth extends far beyond anything the scale can tell
  • Food fuels your body
  • Appropriate exercise matters way more then the intensity of an exercise
  • Exercise includes so many more things, far beyond going to the gym
  • Dance, play and enjoy life — It matters most
We want to work to change the conversations surrounding weight loss. How can you look beyond the media messages in your own life and with others?
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: Hoping One Day to “Arrive”?

August 20, 2018

by Salvere Health and Fitness

journey-road

How often do you look at something in your life and think, one day, I’ll finally arrive? Could be regarding your marriage, friendships, family, your health, fitness, etc.

Let’s dig deeper into the fitness and exercise piece of this. How many times have you started exercising or changed your eating habits with the thought of “once I lose this weight…” or “I’ll do this for the next 6 weeks then…” or “once I decrease my cholesterol…” or

While we see victories and pit stops all along the way, arrival never really happens. We may stay with one particular think for months or even years and then at some point, we move on. Look at movement as it changes constantly throughout a lifetime. As a child, we run and play outside then possibly translate that into an organized sport, dance or other activity.

Once we move on to adulting and work, our bodies experience something different. Maybe we outgrow the opportunities, maybe an injury sets in causing us to stop playing, maybe we take up running for a while, maybe we switch to yoga, maybe then we combine different things, maybe we need physical therapy, maybe …

Things happen throughout life. How would your perspective on things change if we told ourselves to expect something (even though you might not know exactly what)? Your movement program changes as your life does… How can you create the space to allow this to happen?

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: 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.