Posts Tagged ‘fitness’

Salvere Blog: Retirement Investment?

May 16, 2017

by Salvere Health and Fitness

IRA? 401K? Stock market? Bonds?? Your health? Most of us already started planning for your retirement on some level. In that planning process, you probably sat and figured out what percentage of your income you could realistically save and how many years you will work before enjoying your retirement!

After looking at your desired retirement investment, you probably mapped out your long term plan with short term goals. Do you reference this plan on a regular basis to determine your progress? Are you on track? If not, what do you need to do to get back? Do you consult with someone on a regular basis for advice and suggestions?

In all this planning for financial security, where and when do we plan for our health during retirement? Do we spend as much time planning for our physical fitness as we do our fiscal fitness?

How can we plan to have financial security and good health? Is one more important than the other? How can you plan your eating and exercise with a lifetime goal in mind?

Having all the financial security in the world cannot make up for not taking care of your health. Make changes now and keep referencing your plan and reasons for these goals!

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: 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 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: Walking Here and There and Everywhere

September 28, 2016

by Salvere Health and Fitness

Now, here’s an exercise that requires very little equipment, easy to do, safe, available at any time, family and friends always welcome and can deliver many positive benefits. In this day and age, technology offers all kinds of gadgets (pedometers, etc.) you can wear or, even easier, apps on your mobile phone to track your steps and/or miles to keep you motivated.

WalkHealth_finalWalking comes with many benefits that can motive you to hit the trails. They include, lower rates of illness, increase energy levels, lifts your mood and strengthens memory, help protect from heart disease and possibly reduce risk of some cancers. Besides, it gets you outside to enjoy the fresh air! Some of my favorite reasons I like walking: being outside creates a sense of freedom, being in nature, connecting and socializing with new found friends and an overall great energized feeling after a good walk, no matter what the weather brings.

While hitting the neighborhood after work with a friend makes this an easily doable exercise still be sure to pay attention to a few form suggestions and techniques. Walking with correct form can ensure the most benefits and reduce your risk of injury. Here are a few tips;

— Stand with your spine straight
— Keep your head up so your ears over your shoulders and shoulders over hips
— Bend your elbows at a 90 degree angle and swing your arms naturally
— Shoot for your feet to land heel first, then roll through the foot and push off toes

Look around you as there are plenty of pedestrian friendly places to walk with various paths, parks and now even many downtown areas with walkways. There are walking groups around the area and you can always create your own little group of friends and family!

Where can you add at least one day of walking as part of your weekly workout schedule, especially with fall just around the corner??

by Pam Beck, personal trainer and group fitness instructor at Salvere Health and Fitness. To contact her, call (443) 799-6055 or email PamB@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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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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Salvere Blog: You Don’t Know What You Don’t Know

August 31, 2016
Ever find yourself listening to something or talking to someone and saying “hmmm, I never knew that” or “I never even thought about that”. Talking and listening with an open mind and open opportunity to learn something can really broaden our perspective. But, what happens when you learn of something that kinda challenges you to think about something you believed for so long? This can be something big like a religious or political belief or something little like whether you should eat bread or not.
I’m going to use this blog to relate it to things going on in the health and fitness industry right now. Some things appear to be great – Doing high intense workouts, doing long/slow steady workouts, drinking shakes to lose weight, eliminating foods like bread, sweets or alcohol, losing weight in general, measuring BMI, running … well, you get the idea.

The “great” thing about these – they are the tasks that are supposed to get us to a certain weight or even and “optimal” BMI.

The “hmmmm” think about these — are they really making us healthier?? High intensity workouts and running without a prior focus on developing a proper base of cleaning up movement from the things we do every day (sit at a desk, wear high heels, cross our legs, wearing a wallet in the back pocket, texting, etc) and practicing the basics before moving to more advanced movements/training can actually contribute to long term pain and injury. While exercise in and of itself does not cause injury, doing things over and over again without proper form and alignment (just like your car tires when it’s out of alignment!) can bring about some problems.

Losing weight seems “good” but what if we’re losing muscle and not body fat? And drinking protein shakes, what are they make from? Are they really resulting in living “healthy”? Some are, some probably not – but we need to look below the surface. What does it do to our mental health to stress about being a certain weight? Or taking the action to build healthy habits into our daily life then not losing weight. There’s more to this healthy living thing then a number on the scale.

With any of these things, think before you do – What am I really trying to achieve?? Skinny does not = healthy. High intensity exercise does not always = appropriate for you. There are many, many options out there and it can be confusing. Not any one thing is magical, many things lie within a grey area. Think, “is it the right thing for me at this point in time with what I have available (time, money, etc.), with what I’m willing to do, with what I’m capable of doing.”

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: 7 Reasons People Don’t Set Goals

August 24, 2016

by Salvere Health and Fitness

plan into action

— People don’t know how to set goals.
— People are searching for the perfect way to set goals.
— People are afraid to set goals.
— People are afraid to succeed.
— People are afraid they won’t succeed.
— People don’t want to set the goal too high.
— People don’t want to set the goal too low.

We discuss goal setting quite a bit in the fitness industry, especially surrounding weight loss.

“I want to lose 20 lbs by my birthday.”

What’s the problem with this (or any other similar definitive statement)? Goals don’t discuss the how, the method or the steps to get there. Also, often they create somewhat of a tunnel vision where we focus so much on the goal that we forget to be “in” the process. With weight loss, what if we get sick or injured or have hormonal imbalance or thyroid issues or something else preventing our bodies from losing weight? The other issue, often once we reach this goal, this finish line, we stop everything we did to get there and expect it the bring us happiness.

So, maybe there’s nothing wrong with not setting goals? Or is there a way to make it more generic such as, “I want to be the healthiest version of myself possible.” Then, every day, do the best you can to create that type of environment.

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: “You Look Great”

July 11, 2016
by Salvere Health and Fitness

The fitness/diet industry constantly sends messages of success in the form of some sort of before and/or after picture. Often their advertising will show someone partially dressed, on the smaller side for women and the more muscular side for men, possibly holding an apple and/or tape measure around their waist. They may even advertise some sort of body transformation program or looking better in your bikini or bathing suit. What do these messages send to us about why exercise is important?

These things might not seem to be a really big deal, at first. Let’s look at the before and after picture in particular situation in more detail. How many times have you seen someone who lost weight and you immediately comment “you look great”? Did they look horrible before? What happens when they gain any weight back? How does that feel to them? Do we tell people they look great any other time? What if this person lost weight in an unhealthy way such as not eating because of a depressing situation?

Your health and self-worth extend far beyond a number on the scale or an after picture. Let’s all work to spend more time complementing people on the real things that make each of us unique and beautiful.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact Lisa, call her at (410) 707-0055 or email her at Lisa@SalvereHealthAndFitness.com.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.