Posts Tagged ‘fitness’

Salvere Blog: Nourishment vs Dieting

October 28, 2019
by Salvere Health and Fitness
food-brings-people-together-on-many-different-levels-its-nourishment-of-the-so-403x403-nk8j10In our society we spend quite a bit of time focusing on dieting (ie. Eating less, eliminating food groups, skipping meals) to lose weight, fit a certain size and/or an arbitrary number on the scale.
How many of you think of food in terms of nourishment and what different foods provide for our bodies?
What if weight loss also comes with being malnourished? Many weight loss programs/suggestions come with the elimination of carbohydrates for example. This means decreasing the best fuel for your brain, decreasing your potential fiber intake and minimizing your options for vitamins and minerals.
What about eating that favorite food from childhood? In the same form, not “comfort food made healthier”. How does that impact your emotional experience? Sometimes nourishment means feeding your soul.
Food provides so many nutrients for our bodies to work, all day every day, to do amazing things. Outside appearance can provide a false story of what goes on inside. I know people who get labeled “healthy” because of their weight yet they lack proper nourishment. What if we spent more time talking about this and feeding our bodies appropriately?
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Progress-ions — The What??

September 9, 2019
by Salvere Health and Fitness
progression of trees
Finally we get to the what — Digging into the details of what progressions look like and specific examples of putting them into action. Remember, apply the same thoughts to movement that you do to learning anything else… It’s a step by step process, some steps taking longer to learn then others. To understand progressions, we will look at two exercises in more depth, the squat and the plank.
First, the squat. How many people “can’t squat cause it hurts my _____ .”? To determine the appropriate progressions, start with when, where and for how long the hurt started. Can you pinpoint it to a specific situation, accident or did it just start? Remember, you body uses pain to indicate something is not right. Next look at squat form and alignment while doing the movement.
Lets go with squats bother your knee. If your knee falls in, we would look at maybe some isolated strength in the outside of your glutes or some tightness in the inner thigh. If squats bother the top or front of your knee, we would look at maybe tight quadricep muscles, strength in the hamstrings and/or glutes. Using these squat examples, we would build the progressions around addressing the tight and weak areas for several weeks or months then look at the squat again to see how it felt. Doing jump squats prior to addressing these issues would be an example of a progressions too advanced for what the body feels ready to attempt.
Now the plank. Do planks bother your low back? Or shoulders? Or you can’t hold it for very long? Again, first we would address the pain and form to see if we could make a few simple adjustments. If not, we move on to finding the appropriate challenge position. Starting from the elbows being elevated on a bench, then moving to the floor on elbows and knees then to toes and elbows. Once you perfect these steps, then look at moving on to something more advanced like raising an arm or leg, moving side to side or even attempting mountain climbers or burpees.
The process of building movement based on progressions takes time and patience, just like learning any other new skill. Where can you look into your exercise program and build in opportunities for progressions with your exercises? How can you apply the perspective of learning with movements? Patience and practice!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Progress-ions … The How

August 19, 2019
progression of treesUnderstanding now why progressions matter with regard to your movement plan, how do you begin to utilize them. Before digging in further, remember that progressions differ for everyone and every exercise. You can spend a lifetime working through movement so be sure to take your time and move forward when you feel ready.
Start by investigating the exercises you do regularly. Where do you experience discomfort or like something simply does not feel right when you do the movements? Write these things down and make some notes.
Once you determine the exercises that might need some extra work through assessing how your body feels, start to look at breaking the movements down into smaller pieces. You might need to back up some of the places you already went with the exercises.
For example, if you already tried jump squats but regular squats don’t feel great, temporarily back off of jump squats to practice the pieces of the regular squats to work through the form. It might take 6 months to a year to work through the progressions to get back to jump squats.
The hardest part of how with progressions is determining the pathway to get from the current movement abilities and moving to where you want to be. Helping you navigate the how and what of specific exercise becomes our responsibility as trainers. You can find various places to help you learn through a step by step approach to fitness. Keep in mind, form and mechanics first, intensity second. Next up, the what of progressions — we will break down some specific exercises into what the steps look like.
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Progress-ions… The Why

August 1, 2019
progression of trees.jpg
Progression and your fitness program go hand in hand. How often do you think about and utilize the steps to learning a specific exercise? How often do you go to a workout and “just do what the instructor tells you”? How often in your fitness journey do you “get bored” and stop working out?
Anyone experience knee pain, low back “issues” or trouble lifting heavy things? Do you avoid squats “because they hurt my knees”?
Imagine doing the tasks of regular every day life and not noticing you have a back or knees, being able to stand up from sitting and go about what you wanted to do without your body feeling stiff and going on vacation and not avoiding an experience because your body will hurt afterwards.
As a trainer, I frequently see progressions focusing on form get overlooked and the progressions with intensity get over used. Do you recall a time you experienced something like this during a workout? How did you feel doing an exercise that felt uncomfortable (different then a good challenge!)?
So, now why do progressions matter? Progressions help to build a long term plan for movement progress, help work through some of those aches, pains and injuries to restore you to living your life as comfortable as possible and opens up opportunities for you to experience more! Next blog, the HOW of progressions —
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: Massage — Spa Day Treat or Regular Gift?

April 29, 2019
craniosacralOh the wonders of a massage and muscle work!  Is massage one of those things you save as a reward for yourself? Do you find that back, hip and/or knee pain annoying?? Do you include a Tylenol, Aleve or Ibuprofen as part of your daily “vitamin” regimen?
News flash: Pain is a sign your body feels a little unhappy. You hear massage helps, but still feel a little leery or unsure?
Lets get into more detail so you better understand what to expect.
Massage uses various techniques to address your skin, muscles, tendons and ligaments. You might see various massage types such as Swedish, deep tissue, sports massage, trigger point massage or myofascial release. Typically, you undress to what you feel comfortable and cover with a sheet while laying on the massage table. In a seated chair massage, the therapist typically works on your neck, shoulders and back.
How do you know what type of massage works for you and if it’s right for you? Find a therapist through your network and call them. Ask questions and fill them in on what you want to gain from massage therapy. Express any concerns and health issues. The therapist can help you learn what technique would be appropriate for you to start.
Following find some lesser known benefits of massage:
– decrease anxiety
– improve circulation
– fibromyalgia/headaches
– decrease stress
– aid digestion
– TMJ pain
 If so, hop up off that couch, get rid of those aches and pains and feel 10 years younger (and have a great excuse to get regular massage!) by giving your muscles a little regular TLC!!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. To contact, email lisa@SalvereHealthandFitness.com or call 443.340.2969.
We welcome your thoughts and ideas! Thank you for reading and taking the steps to become a healthier YOU.

Salvere Blog: 20 Years and TONS of Learnings

March 20, 2019
by Salvere Health and Fitness
20 years down
Wow, 2019 starts the 20th year of the personal training business adventure. Thinking back to all the years, clients, connections with other professionals and various opportunities gave me a chance to reflect on how each of these brought loads of learning experiences!!
This week, I wanted to share the ones that stand out the most with all of you. As I read the list, I realized that these can apply to any of lifes journeys. Here it goes:
— Sometimes things find you, it’s okay to go with it!
— If it ain’t broke, break it (goes against the lessons all those other years)
— Stay true to yourself, especially when the world challenges you
— People are more then a simple transaction
— It’s okay to say “I don’t know”
— Surrounding yourself with others helps you grow and learn
— Think and exist outside the box
— Take time for yourself
— Continuously reflect
— Be willing to veer off the expected path
— Be patient
— Trust (and even appreciate!) the journey
Over the year, we will expand on a few of these in future blog posts! Thank you all for your support, encouragement, feedback and energy over the years. Looking forward to 20+ 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: Why Wait

January 22, 2019
Everyday as Americans we sit,we drive, we watch TV, we get on our phones or computers for hours and hours a day. When it comes to taking care of our house or car we make sure we maintain our hot water heaters, HVAC systems, our tires and get regular oil changes.
funny-puzzled-lama-character-cute-alpaca-animal-vector-17844839
We invest in these maintenance things so we create the best environment for them so they last as long as possible and as efficiently as possible. Why do we wait when it comes to our bodies?
Something whispers in that “it kinda feels a little” — so we wait, convincing ourselves it will go away. Maybe it does, maybe it doesn’t. Or it goes away, only to come back in 6 months, a year later and instead of whispering, it’s talking a little louder. And then, the next time it visits, it’s kinda screaming — It usually takes a loud talk or yell before it gets addressed.
How do we start to invest in our bodies, our human machines (we only get one!) the way we do our house or car? Its hard to know what to do, who to see, where to ask, how long to expect, what happened to begin with, how to fit it into a busy schedule, how to afford it… In our next series of blogs, we want to introduce you to some lesser used techniques and modalities to help our bodies maintain a healthy musculoskeletal system.
If you want to know more about something you heard of, please drop us an email and we will include it in our series… After all, if you wonder, pretty good chances someone else wonders too!!
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: 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 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.