Posts Tagged ‘lisa martin’

Salvere Blog: Virtual World Stretch #2 — Opening Up

July 4, 2020
by Salvere Health and Fitness
How did it go over the last week? Did you get some time to step away from your computer for a few minutes to give your spine some chill time? I know I definitely had to step away and change my positioning more frequently.
This week, lets address the muscles impacted by that “hunched over the computer” posture. Do you find yourself rounding your shoulders or holding your head forward to look at the computer? To address this from a movement perspective, we need to think about opening up the chest/front of the body muscles while also strengthening the muscles in the back surrounding the shoulder blades. For this blog, we will discuss the opening up piece.
door chest stretch
Find a doorway that you can step through a foot or two (not the basement where the stairs greet you as you open the door!). You will use the door frame to support your arms while you step through the door to stretch your chest.
— stand in the middle of the door way
— place your forearms flat on each side of the door frame with your elbows bent at 90 degrees
— keeping your head and chest up, step through the doorway until you feel a stretch across the chest (you may even feel your shoulder blades squeeze together
— hold this position for at least 30 seconds, practicing your breathing from last blog
— to stretch different parts of chest, move your elbows up the door frame a few inches and down a few inches, hold each position as in first stretch
This takes only a few minutes of your day and can be the best give you give your neck and back all day long!!! Take time for yourself frequently throughout the day to rejuvenate your musculoskeletal system.
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: Back to Basics – Building Your Foundation

April 25, 2020
barefoot on sandIf you wanted to build a house, after the plans and layout decisions, where would you start? With the actual building, the first step begins by laying the foundation. What if the builder used inappropriate material? Or made it uneven or unstable? Or left cracks? At first, things might be okay, for a while. Then you may notice the wall cracks or leaks in the basement, or the floor starts to look uneven.
Okay, now think about our wonderful human bodies. When we look at building something that will last over a long period of time, do we start with the foundation? The foundation of our bodies can be found at our feet. Our feet literally keep us grounded, help us move from here to there, provide cushion and absorb shock every time we take a step.
Using our house analogy, how can we make sure to invest time and resources into building a solid foundation, our feet. To keep this focused on movement, we will put the discussion surrounding shoes off for another conversation. Let’s talk foot fitness …
When’s the last time you walked around barefoot for a significant period of time? Remember as a kid wanting to be barefoot every chance you got?
When’s the last time (not due to injury) you took time to self-massage, roll or stretch your feet?
What better time then now to start to pay more attention to your feet. Take some time to walk around the house with no shoes or slippers or anything on your feet. When you walk, do you push off your toes? Especially the first big toe? Do you roll through the ball of your foot? Do both feet feel the same?
After spending some time without shoes on, take time to roll the bottom of your foot on a golf ball, water bottle or anything else you can find around your house that would work. Apply some pressure. What do you feel? Do you experience more sensation in different spots? Curl your toes as much as you can, like really squeeze them. Then pull your toes back as far as you can. Point and flex your feet, roll them in circles clockwise and counterclockwise. See how all this feels and what feels natural and what feels awkward.
How can you give your feet more attention to make them stronger and function a little better as your foundation? Happy barefoot-ing!!
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: Walking, Is There a “Way” ?

April 21, 2020
barefoot grassHow many of you feel like you walk more these days more then ever? It surely gives a nice escape and some time for fresh air. Any of you noticing different and/or new things about what your joints and muscles say?
Walking may seem like an activity that we all know how to do easily with out thinking. Yes, this can happen — And, often we need to undo some posture funky things developed from sitting, injuries, surgeries and various things over time.
1.    Head, shoulders and chest: Keep your head up and centered between your shoulders. Focus your eyes straight ahead. Keep your shoulders back and down. Your chest should be naturally lifted, as if there were a string attached to the center that gently pulls it upwards.
2.   Arms and hands: Your arms should be bent at 90 degrees. Swing them back and forth — not side to side — and keep them close to your body. Keep your hands loosely cupped as if you are holding a butterfly that you don’t want to escape but you don’t want to crush either.
3.   Abdominals: Pull your belly button gently in toward your spine and tuck your pelvis forward ever so slightly so you feel tall, stable and upright.
4.   Hips, thighs and feet: Power your movements from your hips rather than your thighs, but keep your hips loose and natural. Take long, fast strides that still feel natural rather than awkward. Land gently on your heels and roll smoothly to push off with your toes. Think of planting your heel and then “pushing the ground away from you” as you roll through your foot.
5.   Breathing and heart rate: Your breathing may be loud, but concentrate on keeping it even and steady. Your heart may be pounding or it may not be. Focus on keeping your pace regular and steady. Some days may be faster, some days may be a slower journey.
Let every walk be something different. Take time to explore and observe your surrounding. Take time to pay attention to what your body does while your moving. Enjoy!
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: Conditioning vs Curiosity

February 29, 2020
Let’s investigate conditioning – the mental conditioning, not necessarily the sports/fitness kind of conditioning you think a fitness professional would be writing about.
thinking questions
According to our friend the dictionary, conditioning is defined as “the process of training or accustoming a person or animal to behave in a certain way or to accept certain circumstances.”
How do we become conditioned to think certain things? What contributes to our mental conditioning of how something “should” be or even “could” be? Think about all the places you get messages from throughout the day – social media, television, radio, friends, family … Any others?
A list I started from things I hear throughout the day/week:
Shoes will fix foot “problems”
Running causes bad knees
Diets work
Pain is natural
Weight loss is good
That healthy comes in a certain body size
Muscle soreness means a good workout
Core = Abdominal muscles
Shouldn’t question physical therapist, trainer or doctor
People with larger bodies don’t exercise/people with smaller bodies “are fit”
What things do you hear people accept without asking more questions? What things do you accept in yourself without questioning? How can you create more awareness and space to engage in more inquisitive/curious conversations with yourself and others?
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: The In Between

February 3, 2020
by Salvere Health and Fitness
Think of something that might be all or none, good or bad and right or wrong. With our weight loss obsessed culture, we often talk about actions that come with this all or none feel. What about the time between, in the middle of this or that?
infinity dots spaceLet’s look at a few. Eating something “bad” equates to “falling off the wagon”. Think about sugar, white flour and carbohydrates. At some point, any or all of these became “the enemy” and to be avoided. Don’t eat sugar or, if you do, it will be addicting. How many times over the past several decades has some expert told us to eliminate carbohydrates? How do we start talking more about what happens between NO sugar and being “addicted”?
Now on to exercise. Think back to recommendations over the years. Do 60-90 minutes of exercise daily. Do high intensity to get your heart rate up. Stretch, don’t stretch. What about the days you feel tired or the calendar looks a little full of work, family and friends that day? I hear all the time that I just walked, or I just did 20 minutes so it doesn’t really count. What about that week that’s unusually crazy with things and exercise gets missed?
Maybe instead of thinking it’s all one way or the other, we can start to refrain our thoughts to spend time in the middle, in between this end and that end?
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: Age Specific Exercise?

January 27, 2020
by Salvere Health and Fitness
puzzle piecesEver read anything about exercise specific to certain age groups such as balance for older people or higher intensity for younger? What makes an age equal a certain fitness level or abilities?
For many years, exercise recommendations come with some pretty specific parameters. Do this many minutes a day, do this many repetitions, this many times a week, this many pounds … How do we shift this mindset to make activity specific to the individual and how things feel that day? Why wait until we don’t have something like balance or flexibility or stability to work on it?
What if we started focusing on what needs of each person based on genetics, history, injuries, accidents, likes, dislikes and experience instead of thinking we every person of a certain age group “should” do certain exercises?
Spend some time thinking about what pieces already in your puzzle and what pieces you might want to add to formulate something that feels balanced and achievable to you.
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: Take Time To Reflect, 20 Year Reflections

January 20, 2020
by Salvere Health and Fitness
reflectionsOne of the learnings that I use frequently throughout the past 20 years — Taking time to reflect, especially before making big decisions.
January for many means time for resolutions – Even for some who say they don’t set them, tend to make various changes for January. For as long as I can remember, this time of year came with new promises to diet and/or exercise more, maybe lose weight and other various health “promises”. How many of you still do resolutions? What specific things worked well for you?
One thing to think about with setting food and/or exercise goals, when you look at nature during this time of year, especially in colder areas of the country, it really becomes a time to almost hibernate and spend time resting. January would be the time to do more lower intensity movements like yoga, tai chi, meditation, stretching and hiking. Winter foods even feel heavier for a reason so not the time of year to eat less or eat lighter foods typically found during summer months.
What if, instead of resolutions, we took that time for reflections? Reflecting on the previous year – What went great, what unexpected things happened, what did you accomplish, what did not go as you thought it might, what struggles did you experience, what was your favorite experience, what do you look forward to in the coming year..?
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: Be Willing to Change Direction, 20 Year Reflections

December 23, 2019
Through 20 years in business, I experienced 911 within 2 years of starting; then the economy downturn right after I opened the studio; then a lawsuit for copyright infringement from a company in Ohio shortly after that while simultaneously opening a non profit; then moving locations and, finally, working thru the process of multiple lease renewals.
sign direction
How many times do you remember experiencing something that didn’t quite make your original plan? Reflecting, during each one of these major situations I remember immediately thinking “forget this” as I didn’t know what to do.
As I stepped back, I realized that taking some time and processing the circumstances provided perspective on various directions to take things. Often, these unplanned events sent from the universe actually created new opportunities.
Whether business or life, we can only plan so much — how do we prepare and keep a mindset that the unexpected happens more often then we think?
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: If It Ain’t Broke, Break It, 20 Year Reflections

November 25, 2019
Sounds opposite of what we learned about life, if it ain’t broke, don’t break it. With business, being prepared for change and even creating opportunities for it becomes the key to longevity.
broken pottery
Continuously breaking the process and/or looking ahead, provides opportunities to grow and learn. Also, building on the “things find you” lesson, this mindset creates space for new thoughts, ideas, concepts and experiences to find space.
Thinking about ways to some how stay focused on the future and preparing for change sometimes creates a challenge with staying focused on the present while planning and preparing for the future.
After much practice, using the opportunity, potential and guarantee that change will happen, I learned you can use planning for the future to also help appreciate the present.
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: Sometimes Things Find You, 20 Year Reflections

November 19, 2019
Early in my business, I thought I wanted to train athletes. You know that high intensity, hard, work til failure stuff. I got there, tried it out and thought, hmm, not to sure about this.
Universe Quotes
During my quest to start my own business, I connected with a trainer doing some different things in fitness. Namely, training women during and after breast cancer treatment. I never knew this existed much less thought it a fit for me.
So naturally, I said yes!! It took some time to learn from her and I eventually started working with a few of her clients. As a jock at 25 years old, my lack of life experience ended up being the beginning of something I never imagined.
My lesson from this, sometimes we stay so focused on what we “planned” to happen that we miss the universe sending something else our way. As I reflect on this, now and at various other times throughout the last 20 years, I see it over and over, in places other than business too. Can any of you think of a time this happened in your life??
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.