Posts Tagged ‘lisa martin’

Salvere Blog: Success in Holding Steady

May 18, 2022

by Salvere Health and Fitness

How many times do we look at holding stead as success? This could be at your job, in your friendships, in fitness or even with your finances.

Look at corporate America — how many times does a company come forward and say they set the goal for their growth and finances to stay right where they are for the next 5 years? Who would invest in that company? Yet that would help to create stability and longevity, build an environment where employees feel less stress and allow different opportunities to better envision how to plan for the next 10, 20 and 50 years.

How would it feel to apply this to your fitness routine? Simply holding steady with your current program — not looking for every workout to improve on the last or every run to be faster than the week before. Not looking to add more days or more time to your workouts, simply holding steady. The victory in maintaining something for a period of time with consistency often gets overlooked.

What can you do to navigate yourself to appreciate the staying steady? Pick one thing new and start tomorrow then don’t change a thing about it for at least a month.

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: Mastery Takes Time

March 23, 2022

by Salvere Health and Fitness

When starting to learn a new skill or attempting something you never tried, how do you approach your process? It could be learning a new language, something arts and craft, a sport, gardening, cooking or reading books.

Do you approach it with curiosity and excitement? Or a tad scared to not know what to do? Do you map out a plan or take it as it comes?

With anything, mastery takes time. Maybe initially you feel overwhelmed. Maybe you experience rapid growth at the start of the process. Maybe even a little insecure to be in a space where you don’t know what you’re doing. Maybe a mix of all of these. Whatever it feels like to you, know it’s okay.

Mastery takes time. How can you give yourself the patience, grace and appreciation for the journey?

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: Holding Steady

March 23, 2022

by Salvere Health and Fitness

… Right where you are today. How many times do we take the time to simply be okay with how we exist in the present? Right here, that day, that moment.

Not trying to advance in a job,

not thinking I’ll do better tomorrow,

not feeling the need to lose weight,

not pressuring yourself that you should have done a harder workout,

not worrying if you did enough for others,

not planning to do more things during your day…

Take time to hold steady, simply be where you are at this moment and maybe, stay there for a few weeks. See how it feels to be A OK with being.

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: Yep, It’s Boring

September 23, 2021

by Salvere Health and Fitness

Ever felt the challenge to sticking to an exercise program because “it got boring”. As fitness professionals, we hear this frequently as to why someone stopped their regular program. Let’s take some time to peel this away as it’s got a few layers!

Rewind to a time when life presented more opportunities for movement all throughout the day. A time when the fitness profession did not even need to exist. Fast forward, fast forward to today when that movement exists but, for most, very little, we now “need” our workouts to actually move our bodies.
In a nutshell, we created an environment where instead of accumulating movement throughout the day, we now set aside time to move in a gym type environment and set parameters on what that “should” look like. Amount of cardio, strength, etc with artificial measurements of “progress” and “success”. Well, it was only a matter of time before that gets boring. Maybe not all of it but certainly some parts.

Stepping away from fitness for a moment, think about the process to learning something such as a new language, math, an instrument, or a sport. When you first start, how long do you spend on knowing the basics, building a solid foundation? Every time you add numbers, do you want to do it differently? Or kicking a soccer ball? Or speaking a new language?


Okay, now back to fitness. How often do you apply the same process to an exercise? As with any skill, there’s something to be said about spending a lot of time mastering the “basics” and then returning to them frequently. As professionals, how can we begin to teach fitness better, with this same philosophy?
Sometimes, in the name of making it “not boring”, we suggest exercises that are not appropriate. Sure, things might get repetitive, but how do we change our conversations and realize that doing same or similar movements matters?

How do we find “success” in taking time to build a solid foundation? Why do we expect something different from fitness then we do other things we learn in life? Maybe instead of “boring” it’s building a foundation? How do we find other ways such as connecting it with time spent with a group of friends or family members?

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 staying the path to continuous growth opportunities and taking time for curiosity.

Salvere Blog: Growing Carrots

June 7, 2021

by Salvere Health and Fitness


Over the past year, more people picked up gardening as a hobby since it provided a safe environment and something to do outside the house. I happen to be one of those people who returned to gardening, something we did quite regularly growing up as a family. (Although I bet my parents wouldn’t say we did it happily or voluntarily!) This year, two of my nephews decided to join us and it started some interesting conversations surrounding growth and patience through their initial planting of carrots.


The planting of these carrot seeds took place in March and here we sit, the beginning of June, yet to actually eat a carrot. What a lesson in growth! From a seed in March to teeny tiny sprouts in April to very big stems in June with still more to go.


What if we learned from the way a carrot or any other plant goes through the life cycle? A planted seed needs to be watered and tended, a conscious paying attention to what it needs at various growth stages. What if it attracts a pest or fungus, something to impact growth? What would you do to give it proper care? No matter when you want the carrot to be ready, it will grow at its own pace. Regardless of how much you want the carrot, it will not magically appear.


What if we provided space for different attention needs at different times, awareness of various phases of growth of self and others as well as appropriate expectations? How do we learn to appreciate the rainy days, as we need those just as we need the sunshine?


How about being present in each phase of growth and not trying to be somewhere else.


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 staying the path to continuous growth opportunities and taking time for curiosity.

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: 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: The Gift of Grace and Kindness

January 31, 2021

by Salvere Health and Fitness
Grace — acceptance, forgiveness, love … How frequently do you give this to yourself? Kindness – friendly, generous, considerate … How frequently do you treat yourself with kindness?


You know those moments you beat yourself up for not doing something? Or even doing something you feel you “should” not have done? Or not knowing something? Or being frustrated because it feels like you “should have” known better?


Take time to recognize your accomplishments, give yourself time and space to simply be and create that awareness of things you appreciate about you!


These two gifts often feel easier to give to others. Think about how when and what makes you give them to someone else. How can you translate that into practice doing it for yourself?


Let this year be the year you practice grace and kindness for yourself!

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.