Posts Tagged ‘health’

Salvere Blog: The Little Things

April 25, 2017
by Salvere Health And Fitness

We talk about the little things when it comes to various areas of life like relationships, education, friendships and careers. Then life happens, we get busy, focused on our careers, responsibilities, family and the busy-ness of things.

Sometimes its easy to do little things and see the impact. Other times it’s hard to recognize them as a significant accumulation of things and actions. Sometimes the little things seem insignificant. Getting wrapped up in life, we forget to look back and see how they added up and contributed to something bigger.

Think about this, a simple email, text or letter telling someone hello and that they matter, adding one fruit serving to your day, walking for 10 minutes each day, sending someone flowers or a plant, making a coffee date with a a friend, drinking one extra glass of water … how do they feel when you them for yourself or when someone else does them for you??

Our challenge to you, do something little for yourself or someone else each day this week!  See how it feels…..
 

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.
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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: Snacking Is Bad… Or Is It?

January 24, 2017
I got to thinking about this the other day after listening to someone talk about kids and school and food. Sounds insignificant but the difference in dessert vs snack in today’s world vs decades ago.

When you hear these two words, what do you think? What comes to mind?

For me, dessert brings me back to childhood when we occasionally ate something special at night, after dinner, such as a homemade brownie or cookie or even some ice cream. We were fortunate enough to grow up with a mother who holds an amazing talent and passion for baking so high chances of it being amazing and delicious.

Snack on the other hand, I remember eating after school, between lunch and dinner consisting of foods such as an apple and peanut butter, cheese and crackers or some popcorn. I would say we ate snack pretty much every day. I felt like snack was part of our regular eating whereas dessert felt like something more special not necessarily a daily thing.

What does it mean in today’s world? Well, one example of snack in schools,is something they can buy in the cafeteria and eat immediately following lunch. It may consist of a variety of foods such as cookies, candy bars, chips, ice cream, etc. and is often used as one way for the school to make a little extra money. Even after school snacks often consist of some of these “junk foods.”

Does using snack to describe foods that used to be labeled as dessert confuse the role and choice of what we eat??  Maybe, maybe not???  Do we use the term dessert much anymore with regularity in the home? Restaurants still use it but what about our schools?? Could they get away with calling it the School Dessert Program?

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: 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: 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: 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: What is Healthy?

June 13, 2016
by Salvere Health and Fitness

Walking through the farmers market a few Sundays ago, we passed our favorite hummus stand. The chick pea sellers attempted to lure us over with the promise of the “healthiest hummus around, its low fat.”

This brought on some conversation about what really does that mean? Does low fat make it healthy? What if I wanted to use it as a spread instead of cream cheese and wanted a little fat for some substance? Or even eating it with vegetables as a snack and the fat could help keep me full for a little longer?

Staying true to my never ending curiosity, I decided to google the definition of “healthy”. Well, our friend Merriam-Webster defines healthy as:

— enjoying health and vigor of mind, body and spirit

                — evincing health

                — conducive to health

So, now the definition of health:

                — the condition of being sound in body, mind or spirit
                — the general condition of the body
                — a flourishing condition

                — general condition or state

In reading through all these – why do we even define food as “healthy”? Maybe a reinvestigation on how we label food could be helpful? What about using the term “nutritious” instead of “healthy”? Hmmmmmm – Just some “food” for thought.
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.

Salvere Blog: At War and Fighting

January 12, 2016

by Salvere Health and Fitness

At war. Fighting.

These day it seems every time we want to change something it becomes a “war”. The war on drugs, terror, diabetes, obesity, crime, guns, poverty, hunger, homelessness, cancer, tobacco companies, etc. Listening to the radio quite a bit throughout the day (commercials and talk radio) with an intentional ear shows how often we say we are “at war” or “fighting” something. We’ve become “ANTI” to quite a few things in our world.

Fighting and War bring with it some pretty tough emotions and feelings —

What if, instead of fighting or starting a war, we started talking about what we want to see… We became PRO Health instead of ANTI Obesity? Just a thought

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.

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

Salvere Blog: “I Never Really Thought About It”

September 16, 2015
by Salvere Health and Fitness
Ever find yourself saying this or hearing it from someone else with something that seems kinda important?  (like why we say eleven and not one-teen!, just kidding!)  It’s something that i’ve heard a few times over the last few weeks about things that really make an impact on us as individuals and as a society.  Really, with regard to things that seem great on the surface then when you really dig deeper, maybe not so much.  Here are a few examples:
The Anti – Obesity Campaign:  Sounds great, right?  We “should” all be skinnier.  Listen closely to commercials — Pills to kill your hunger craving.  Do we really want to “kill our hunger”??  Diet pills approved by the FDA that will help you lose weight but cause oily discharge so you better carry around extra clothing.  Does this seem good?  How many of you know someone who is “skinny” yet takes medication for high blood pressure and cholesterol?  How does what you look like on the outside impact how you feel about yourself on the inside?
Who’s clear on the “right” foods to eat or way to exercise?  Who punishes themselves for eating “bad” foods or not exercising hard enough?  Who feels bad about themselves for external appearance more often then they feel good about themselves for another accomplishment?  What about anxiety depression and eating disorders?? Eating disorders are on the rise and our health is on the decline — Is the Anti-Obesity Campaign really that great??  What if we changed it to the Pro-Health Campaign??
The Media says _____ :  Okay, with regard to images, we’ve all read and heard enough about the airbrushing so we won’t do anything there. What about other things though. For instance, Shape Magazine sponsors and event called the DivaDash.  Show of hands, how many of you women would consider being called a Diva a compliment?? And even some of the other images of beauty vs sex and how we talk to and about other women. Using the words hate, idiot and stupid to refer to other people who might think and feel differently about a situation. Ever read something where someone you knew well used one of those words about something you were passionate about? This does not mean change the thinking, but maybe changing the presentation??
Sometimes taking a few extra minutes to ask more questions or look at things differently can greatly impact the outcome!!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at Lisa@SalvereHealthAndFitness.com or call her at (410) 707-0055.
We welcome your thoughts and ideas!  Thank you for reading and taking the steps to become a healthier YOU.