Posts Tagged ‘fitness’

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: Participation Trophies

May 2, 2021

by Salvere Health and Fitness

Okay, stay with me on this one. There’s often random one liners thrown out to blame something in our society on “participation trophies” so I ask you to read this one with an open mind and take time for introspection/reflection and even some philosophical processing.


So, in nutshell, in more recent times society started giving mostly everyone something for simply participating in activities such as sports and the like instead of only rewarding the winners. I know there is more to it and I wanted to spend time on a mindset shift, not the nuances of a definition or the details here.


What if we talked about participation trophies differently? Thinking about life and what happens for many of us on a day-to-day basis. How many of you experience something massively different in your daily work/life tasks? Even if someone wins a sports championship, award or huge promotion, what led them to that? What happens the days and weeks following the “big win”? For the most part, it’s the small daily activities, showing up day after day and doing our best.


Sometimes the hardest workers never win the championship and conversely, sometimes the ones with natural ability who don’t work as hard find themselves winning time after time. Sometimes the hyperfocus on winning causes cheating and discourse, just look at the news regarding the sidelines of youth sports and rules placed on parents because of unkind behavior or even coaches that demoralize their players due to the overemphasis on winning.


Now, imagine if in our conversations with “participation trophies” we talked about the importance of the daily showing up to do the simple things that add up. What if we talked more about how to appreciate the day to day, the stitching together of small actions to build on each other from week to week, month to month and year to year?  Maybe “participation trophies” can be the key to developing a greater perspective on navigating life and appreciating more when it comes to the “little” things?


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: Virtual World “Stretch” #4 – Hips and Hamstrings

May 1, 2021

by Salvere Health and Fitness


How’s everyone doing? What stretches and movements did you experiment with other the last few weeks? Hows your body feeling? Do a little check in each day to see how and what impacts your body. Email us if you feel something specific and we can work to include it in our series.


In this blog, we will start to investigate the hips and hamstrings. Sitting creates many different opportunities for our body to be in awkward positions. Typically the hips and knees bend in close to a 90 degree angle. This causes the hamstrings (on the back of the leg) and hip flexors (on the front of the hips) to hang out in a shortened position. Then add in crossing the legs, wearing a wallet in the back pocket or the feet not touching the floor and other alignment issues appear.


For this week, lets keep things simple. Take time every hour or two to simply stand up. Think of what a give this gives those hips and hamstrings! When you stand up, take a few minutes to swing the legs back and forth, one at a time, march in place and maybe even a few circles of the leg out to the sides. This will help to loosen the muscles and give them a chance to stretch out.

As various parts of your body start to “feel” pay attention. Give them some TLC and you will do wonders for keeping your alignment going in a positive 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.

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: 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: 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: Curiosity – Where Should I Feel This?

October 5, 2020

by Salvere Health and Fitness

With a specific focus on exercise and movement, how does it feel? When you do your workouts, do you spend time in awareness of how and where the movement “feels”? Often during our movement sessions, I get asked “where should I feel this”. As tempting as it might be to answer by pointing to a specific muscle or area on the body, there’s rarely one place an exercise “feels”.


Lets take some time to peal away a few layers. First, we need to expand on “where an exercise should feel”. Using the squat as an example, sure it works your leg muscles. What about your feet? How do your feet feel the squat? And your back, upper and lower. Do you ever focus on how your upper back works through a squat? Could your lower back feeling something be an indicator of needing a form tweak or realignment or maybe an old injury? Does one side feel differently then the other?


Now to become curious ——–


When you navigate through your next few workouts, take some time to be mentally present with where your body “feels” each movement. Slow down, pause at the bottom, pause at the top and take more time through each part. Shift left, shift right, move the weight slightly different. Send us a message to let us know what you discover!


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: Freshmen — What they Actually Gain

September 12, 2020

by Salvere Health and Fitness

Please, as our developing young adults start their first year of college or some other path after high school, lets challenge ourselves not to talk about gaining weight. As I thought about this time in life, what do we really gain when we leave those high school years behind?

I started a list here, what can you add?


1.    Learning time management

2.    Independence

3.    Navigating peer relationships

4.    A different feeling for home

5.    Money management

6.    A new culture

7.    A sense of self reliance

8.    New opportunities to experience things

9.    Learning to balance play and responsibility

10.  Building relationships

11.  Conflict resolution

12.  Seeking help

13.  Working with others

14.  Freedom

15.  Appreciation


How do we continue to encourage our youth to find their own way to love learning? To be curious and brave enough to say, “I don’t know” … And how can we let those be lessons to us as adults too? Finding the love to learn and encourage curiosity!

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 World Stretch #3 — Doin’ The Twist

July 14, 2020
by Salvere Health and Fitness
Before we move on to stretch #3, did you get a chance to try out any of the others? How’d they feel? Do you find it helps “undo” a little of your computer time posture? Email us if you feel something specific and we can work to include it in our series.
img_seated_spine_stretch2This week, lets address the muscles surrounding your torso, lower back and sides of your trunk. Do you find yourself stiff after sitting for a while? Do you get periodic lower back pain? The muscles surrounding the ribs, spine, shoulders and hips feel unhappy after a day of sitting. Remember the spine is meant to move in all different ways and sometimes keeping it in one position for extended periods of time create tension and stiffness. These next few blogs will focus on a few different exercises to address these areas.
The stretch this week works on trunk or torso rotation. You can perform this seated right in your office chair or seated on the floor.
— from your chair, sit up off the seat back with your knees bent at 90 degrees and feet flat on the floor
— from the floor, sit with your legs straight out in front of you and take your left leg, bend the knee and cross it over your right straight leg
— for both positions, keep your head and chest up and spine neutralmaxresdefault
— be careful not to drop your chin towards your chest
— seated in your chair, keep your knees facing forward and rotate your chest and shoulders towards the right, using your legs as leverage to twist. Hold for 60+ seconds.
— seated on the floor, rotate your torso towards the left leg twisting your spine and using your left leg as leverage. Hold for 60 or more seconds then switch.
Hold your positions for at least 60 seconds, maybe even longer. Your spine and torso will thank you!! When you get into the positions, take time to breathe. Sometimes breathing will feel challenging when stretching the torso. Back off the stretch a little bit and take a few breaths and try to move back into a deeper stretch.
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.